{Christmas Prizeapolooza} Win the gift of fit

One of our very favourite contributors to the blog is the fantastically motivating and friendly Riss from Larissa Riss Personal Training.

She offers one on one and group training in a supportive and energetic environment and is the perfect addition to your fitness regime.

Whether you are interested in losing some weight, you have a specific injury or just want to improve your general overall fitness then look no further.riss

Riss will meet with you in a comfortable and supportive environment to discuss the outcome that you want to achieve and together you will work out the best, most efficient way to achieve your goals.tree

The gorgeous Riss has happily jumped on the Christmas Prizeapolooza bandwagon and is offering a wonderful prize to one very lucky Nester. You could kick off the New Year with a one on one personal training session that also includes a detailed personal consultation. Fantastic!

To be in the running all you have to do is be a ‘liker’ of Larissa Beer Personal Training as well as The Central Nest and ‘like’ the competition post on our Facebook page.

Remember for an additional entry remember to ‘tag’ a friend!

Prize will be drawn 21 November 2014!

Good luck Nesters!

{The Nest Health} October special

The days are longer, the skirts are shorter and it is official that summer is FINALLY on its way!

Our resident health expert, Riss from Larissa Beer Personal Training has a fantastic October special for all the Nesters out there!

If you have been thinking about trying out a personal trainer then here is the perfect opportunity!

Larissa Beer October Special

Riss is friendly, approachable and professional. She can create a workout plan that allows you to reach your goals and push your boundaries, while still being in safe and comfortable environment.

Happy working out Nesters!

{The Nest Health} Work it baby – in the comfort of your own lounge room

Our brilliant, resident personal trainer, Riss from Larissa Beer Personal Training, has some great advice regarding at home exercising. line4

Hi again Nesters!

I love exercise! Really I do. Everything about it. I especially love the feeling of my muscles burning and working up a sweat.

Yet, like everyone else there are days, particularly on the frosty and cold winter days when the temptation to stay inside by the fire with a warm cup of tea seems much more ideal than braving the elements!

BUT winter and cold weather are no excuse for not getting your daily dose of exercise. There are plenty of simple and effective exercises that you can do at home that require no gym equipment.

Today I am providing some of my favourites with you. This is a quick 30 minute circuit – because surely you can fit 30 minutes of exercise in, especially when it’s in the comfort of your own home.

workout at home

Each exercise will go for 1 minute which you will then repeat after you have gone through the circuit once.

  1. Jog (just a simple jog on the spot to get the heat rate going and warm your muscles up)
  2. Squats
  3. Mountain climbers
  4. Push ups (if you can’t do a full push up, then a modified or wall push up is perfectly fine)
  5. Alternate lunges (lunging from one leg to the other rather than your standard static lunge)
  6. Burpees
  7. Bicycle crunches
  8. Tricep dips (for this one you will need a chair or coffee table)
  9. Skipping (no rope required just pretend you have a rope and start skipping)
  10. Prone hold (if you can’t do the whole minute on your toes then come down to your knees)
  11. Lying side leg raises right side (lying on your side bend the lower leg, keep top leg straight and pulse up and down)
  12. Lying side leg raises left side
  13. High knees (just like jogging on the spot but bring your knees high and pick up the pace
  14. Sit ups
  15. Star jumps

Make sure you remember to repeat the circuit and then 30 minutes later you are done!!

Finish with some stretches and your at home workout is complete (and you haven’t even had to leave your lounge room!)

Of course, make sure you speak to your doctor before starting any new health regime.

As always, if you have any health or fitness questions please email me at centralwestnest@outlook.com

love larissa copy

Happy health Nesters!

 

{The Nest Health} A fierce, fast 10 minutes

Our sensational, resident personal trainer, Riss from Larissa Beer Personal Training, has some great advice for a quick workout even if you can only find 10 minutes.   line4

Hi Nesters, everyone knows the feeling of being super busy and feeling like you can’t find some time to burn some calories, but even in just 10 minutes you can work up a sweat.

10 mins

The best thing about this circuit is that you can do it when you wake up, finish work or even in your lunch break. It requires no equipment just a little bit of floor space.

  • 50 star jumps
  • 15 pushups
  • 20 situps
  • 20 bicycle crunches
  • 20 mountain climbers
  • 30 sec plank

Do this for 3 cycles.

As always if you have any questions, please do not hesitate to contact me at centralwestnest@outlook.com

love larissa copy