{The Nest Health} Exercising your way into the new year

Posted in The nest health by centralwestnest

Today our resident health expert Larissa Beer from Larissa Beer Personal Training gives us the information we need to rediscover our motivation after Christmas.

Christmas is my absolute favourite time of year, what is there not to love? Carols, lights, Christmas trees. But it’s a tricky time of year when it comes to sticking to your exercise and eating plans.

There are numerous Christmas parties and different types of foods that you normally wouldn’t eat, our stomachs are in a perpetual state of full. Whether it’s the goodies at the latest party or the first batches of fudge or gingerbread cookies, you’re probably filling up more than you normally do.

While there is nothing wrong with a little indulgence this time of year (as long as you try not to overeat!). It can, however be extremely hard to get going for your daily jog or class with a belly full of Christmas spirit.

My advice to you is to try to resist the urge to get lazy! It is always important to get exercise in, but it is especially important during a season where you will be eating more (or a lot more!) than usual.

You are probably thinking – ‘I’m already off the bandwagon I might as well wait until January to start back up with my fitness regime’. Nope!! The time to get back at it is now! The longer you are sedentary, the harder it is to get your body moving again. Don’t wait until January 1st to start working out again. Chances are you’ll be a little hungover that day anyway!

Get back to your gym/pool/classes/runs/personal training sessions now! Exercise tonight! Even if it’s a short walk and a set of lunges and situps. Do something to get your body and mind back in the game as soon as possible.

Image source: Pinterest

To get back into a fitness routine after a short break you should re-assess your goals and make a new fitness plan. It can be hard to get back into exercise (or anything for that matter) without a plan, so I recommend coming up with a short term goal that is achievable and specific.

For example: I will work out Monday, Wednesday and Friday this week after work. Monday I will go for a jog, Wednesday I will do a pump class and Friday I will go to RPM. Having a plan makes your decision to work out easier and should help motivate you to get back into the swing of things.

As always, I am here to answer any fitness related questions you have so please email me at centralwestnest@outlook.com and I will respond as soon as possible!

Happy exercising Nesters!

13Nov2013

Summer lovin’ workouts

Posted in The nest health by centralwestnest

The weather is heating up but it is no excuse to stop exercising – you just need to be careful!

image source: CoreFirst Fitness

Today our resident health expert, the wonderful Riss from Larissa Beer Personal Training helps us understand that benefits (and concerns) of working out in summer!

Summer is the perfect time of the year to go outside and have fun.

It is personally my favourite time of the year where I feel more motivated to get outside in the sunshine and do more outdoor activities and there are plenty of them such as swimming, running and cycling.

You have to remember thought that the summer heat can be a problem if you’re not careful. Here are a few of our tips for exercising safely in the summer heat.

The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 11 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to workout, especially if it’s going to be scorcher that day.

Sunscreen is a must. It’s important to protect your skin. Any sun damage you do now to your skin with last a lifetime. Remember even on cloudy days to protect yourself!

Stay in the shade Find a nice place out of direct sunlight to take a little pressure off your body.

Check the weather forecast before you start your workout. If its going to be too hot maybe considering exercising indoors.

Hydrate, hydrate, hydrate. Stay hydrated by drinking plenty of fluids (preferably water) before, during and after physical activity. Avoid alcoholic and caffeinated beverages.

Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous.

Have fun healthy nesters!

11Nov2013

{Amy’s story} Michelle Bridges 12WBT finale party

Posted in The nest health by centralwestnest

Amy has just completed the Michelle Bridges 12 week body transformation program and updates us on her progress, feeling happier and why she signed up again.

The Nest: Hi Amy, thanks again for sharing your story with the Central Nest. You look amazing!

Amy: Thanks, I have lost a total of 8.8kgs and 36cms all over!

The Nest: What a great achievement you have made. What do you find is the biggest change you have noticed in yourself?

Amy: I am feeling much healthier and happy within myself and finding that I have more energy to keep up with my three kids.

The Nest: Did you enjoy the finale?

Amy: The finale party was brilliant. The workout was hard, but so rewarding. The party afterwards was a fantastic was to celebrate everyone’s achievements.

The Nest: Why did you sign up again for the next round?

Amy & Michelle Bridges

Amy: I decided that I need to focus more on the mindset area of the program to help me continue my weight loss journey. I am prepared and ready to go again!

The Nest: Would you recommend this program to others?

Amy: If you are even considering it you should definitely do it! There is a HUGE support network available and the people are so encouraging!

The Central Nest is so incredibly proud of Amy and her weight loss to date and can’t wait to watch her continue on her journey. Thanks for sharing your story with the Central Nest xx

24Oct2013

Our fit nester winner

Posted in The nest health by centralwestnest

A little while ago we had a brilliant competition to Win a personal training session with our resident fitness expert Riss from Larissa Beer Personal Training

The winner won a personalised one-on-one training session to learn some new skills, exercises and motivation to reach her goals!

The lucky little nester who won the competition was the gorgeous Amy McWilliams and here she is working it in Riss’ workout studio!

Thank you so much for everyone who entered the competition it was lovely reading your emails, messages and posts xx

Amy McWilliams riding towards her goals!

1Oct2013

Pump it, pump it real good – to music while you exercise

Posted in The nest health by centralwestnest

In case you are still hiding under your winter-moss-rock here’s some exciting news – Summer is finally on its way! Summer means some great things like ice cream, swimming and dresses but also means you can’t hide behind oversized jumpers any longer!

Photo source: Health Me Up

Here our resident health commandoette, Larissa Beer from Larissa Beer Personal Training explains why working out with music can give your motivation a little extra kick.

There are three main benefits to incorporating music into any workout:

Music helps you focus, it assists in shutting out any external noises which will allow you to fully concentrate on the task at hand. It is also brilliant for maintaining a positive mindset throughout your workout.
Music can be used to enhance performance, music with an up-tempo beat can keep you powering on for longer and keep you in a more energised state, particularly as you are coming towards the end of your workout. Try and pick the right tempo music for your workout. Slow gentle tunes for yoga and relaxation exercises fast upbeat tracks for running or cycling.
Music for motivation, when we listen to our favourite songs during a fitness routine, we feel more inclined to intensify the workout. This is because the music makes us feel good and you are likely to want to keep going for just a little bit longer.

Larissa’s Top 10 Workout Tracks:

Can’t stop- Red Hot Chilli Peppers
We found love- Rihanna
I love it- Icona Pop
Live it up- JLo feat Pitbull
Set it off- Timomatic
Raise your glass- Pink
Some nights-Fun.
Till the world ends-Britney Spears
Its my life-Bon Jovi
Love on top- Beyoncé

Happy exercising Nesters!

17Sep2013

Be a star and do some jumps

Posted in The nest health by centralwestnest

Larissa and a client

Today is the first piece of advice from The Central Nest’s personal trainer, Larissa Beer of Larissa Beer Personal Training. Here she tries to drill into us why warming up is such an important part of exercise!

A good warm up gradually increases your heart rate, increases circulation to the muscles, and will mentally prepare you for your workout.

I love this example, if you think of your muscles as a piece of cheese, when you take it out of the fridge its cold, it will crumble and break. However, if you place it in the microwave for a few seconds, it will become stretchy and pliable, the same principle apply for the body.

If you jump straight into a full-on workout without warming up, the muscles are cold therefore the chances or injury are greater. Walking or a simple jog on the spot for 5 to 10 minutes will increase blood flow and warm the muscles, tendons and ligaments. Once this is done your body will thank you and perform better.

It is important to remember that warming up and cooling down with also help your body recover quicker after your workout.

Here are some basic warm-up exercises you can try:

* Jogging on spot

* Star jumps

* Walking

* Arm crosses (stretch arms out wide then cross them over your body as if you were giving yourself a hug)

* Hip circles

* Knee circles

* High kicks

A warm up activity should be included into an exercise and training routine as it prepares the body for activity and helps prevent injury to the muscles.

Enjoy your workout!

Remember: We love hearing from you, if you have any questions for our fitness guru just send an email to: centralwestnest@outlook.com

15Jul2013

Multisports (and multi-laughs!)

Posted in The nest health by centralwestnest

Today I found some interesting guidelines on how much physical activity adults should undertake. Basically you should have 30 minutes of moderate-intensity physical activity on most days of the week. According to the Department of Health and Aging there are four steps to help enhance your health

Physical Activity Guidelines for Adults

Step 1 – Think of movement as an opportunity, not an inconvenience
Where any form of movement of the body is seen as an opportunity for improving health, not as a time-wasting inconvenience.
Step 2- Be active every day in as many ways as you can
Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines.
Step 3 – Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, day.
You can accumulate your 30 minutes (or more) throughout the day by combining a few shorter sessions of activity of around 10 to 15 minutes each.
Step 4 – If you can, also enjoy some regular, vigorous activity for extra health and fitness
This step does not replace Steps 1-3. Rather it adds an extra level for those who are able, and wish, to achieve greater health and fitness benefits.

If you are looking for a fun way to do some exercise look no further than playing multisports at the Bathurst Indoor Sports Stadium. Each week you play a new sport which can include netball, basketball, soccer, handball, volleyball or even touch football. The best aspect is that anyone of any fitness level (trust me on that) can play!

Further information regarding the government’s guidelines are available on National Physical Activity Guidelines for Adults