{The Nest Health} How to take care of yourself this Easter

Posted in The nest health by centralwestnest

Holy guacamole Batman, I was just perusing my calender (cause I’m cool like that) and realised that Easter is literally just around the corner!

Nearly upon us is that time of over indulgence, over eating and general overload of chocolate!

So we contacted our fantastic resident health expert Riss Beer from Larissa Beer Personal Training to give us some hints, tips and realistic motivation to take care of ourselves this Easter holiday.

Hi again Nesters!

I know what it is like, you’re busy, you’re stressed, there’s plenty of parties and events to go to … so why not just take a break from your fitness program until after Easter? Sure, you can always come up with an excuse not to exercise. But slacking off on your exercise during the Easter break will only leave you with more kilos and more stress. So here are some tips to keep on track during the chocolate period.

Its important to keep exercise a priority during this Easter long weekend, so if it helps schedule a certain time each day dedicated just to exercise, this way you know it will get done.
Try to maintain your normal exercise routine as much as possible. People who are able to maintain their normal exercise regime and dietary regime during their holiday break will have more success in managing their weight.
Watch yourself: Monitor how much you eat and exercise during the break. People who consistently monitor these behaviours in the holidays are more likely to maintain or even lose weight, sure you can have a chocolate or two for Easter, just don’t go overboard and overindulge when it comes to ALL food choices, it may taste great at the time but you will regret it later.
If you’re travelling, planning ahead can make all the difference. Take some time to figure out what your options are so you’re ready for anything. Just a few ideas:

-Search for walking, running or park trails nearby

-Look up information about the hotel you’re staying at and find out if they have an exercise room

-If you’re staying with family, ask if they have any fitness equipment

-If that’s not an option, find a nearby gym and ask if they let guests use their facility

If you are pressed for time and cant get to the gym, or your gym closes during the Easter period, try an at home no equipment circuit, these are great as they use limited space take roughly 30 minutes. They incorporate both high intensity cardio and body resistance exercises. Exercise DVDs are also readily available and great for those pressed for time.
Walk as much as possible. Take extra laps at the shopping centre, use the stairs, volunteer to walk the dog (pets need exercise too)

I hope you enjoy this Easter period with your loved ones.

love larissa copy

Happy health Nesters!

5Feb2015

{The Nest Health} Stopping the fizz..

Posted in The nest health by centralwestnest

If you are still on your New Year’s health bandwagon and looking to give up soft drink then this is for you.

Like everyone knows it is empty calories, but you know, well, tasty. But still crap for you.

So, if you are going to give up maybe you need some hints.

My Fitness Pal has some great tips to give up the fizzy.

Happy health nesters x

20Feb2014

{The Nest Health} Detox – yes, no, maybe?

Posted in The nest health by centralwestnest

Everyone has heard of them. They are always in the media. The celebrities are always doing it. Achieving amazing and miraculous results.

Today our fabulous resident health expert, Riss from Larissa Beer Personal Training talks Detox diets and whether they actually work.

Image source: Yoga by the beach

So you survived the Christmas and New Year period and you know that you have eaten all the foods you normally wouldn’t and shouldn’t eat.

As a result you’re probably feeling sluggish and bloated. It can be easy to say to yourself: ‘Hey self, you feel crap why not go on a detox diet to flush out all the stuff that is sitting inside my stomach, surely I will feel refreshed and brand new, and ready to start the new year right??!!’

Detox diets claim to get rid of the toxins in our bodies from poor food and drink choices, which as a result can cause weight loss. Unfortunately, you might not get the results you expect.

A detox diet or cleanse are touted as a way to remove toxins from the body, while specific detox diets vary it is typically a period of fasting, followed by a strict diet of raw fruit and vegetables, some fruit juices, and water. Some other detox diets may call for the use of herbs and other supplements to increase colon cleansing to empty the intestines.

Here’s the truth…Detox diets are popular, but they’re not scientifically proven. They are a fad just like many other weight loss gimmicks on the market. While some people have reported feeling more focused and energetic during and after detox diets, there’s little evidence that detox diets actually remove toxins from the body. Indeed, the kidneys and liver effectively filter and eliminate most ingested toxins. The benefits from a detox diet may actually come from avoiding highly processed foods that have solid fats and added sugar.

If you are considering trying a detox diet speak to your medical professional first as there can be side affects. Some detoxes can severely limit protein intake or require fasting which can result in fatigue. I cannot also stress enough to make sure you don’t detox for too long as this can result in vitamin and mineral deficiencies. Dehydration can also be a concern.

Finally, keep in mind that fad diets aren’t a good long-term solution. For lasting results, your best bet is to eat a healthy diet based on fruits and vegetables, whole grains, and lean sources of protein, and combine that with regular exercise.

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 health Nesters!

17Oct2013

Refining the secret to healthy aging

Posted in The nest health by centralwestnest

This is interesting. Searching for hints, tips and tricks to keep you looking younger?

Here, Refinery29 have put together a really brilliant article which has been broken down into age decades.

Here is the link-> Health tips for each age

I love that it shows you small changes you can make to improve your skin, lifestyle and general wellbeing.

Having said that, reading this made me realise how mean I was to my body in its 20s… spose I best spend the next 20 making it up to myself!

Happy health and wellbeing nesters!

9Oct2013

Powerful. Non-discriminatory. Soul-shaking. 1 in 6 people. Are you one?

Posted in The nest health by centralwestnest

It can affect anyone. It doesn’t discriminate. Teachers. Doctors. Cleaners. Judges. It doesn’t care.

Image: Alexandra Thompson/Shutterstock

It can eat you up. It sleeps with you. It follows you.

It affects everyone around you.

3 Million Australians are living with depression and anxiety.

THREE MILLION! I say that again because it is 3,000,000 Mums. Sons. Fathers. Friends.

According to Beyond Blue, on average, 1 in 6 people – 1 in 5 women and 1 in 8 men – will experience depression at some stage of their lives.

Literally Darling has published one of the most insightful pieces I have read. It tells what it is like watching someone close to you live under the cloud of depression.

Here is the link -> ‘Loving someone with depression’ Please read it. Please take the time.

Image: Pinterest

What makes it worse is that people living in rural areas have an increased risk of developing mental illness. The Central West is rural. Our nests are rural. Your loved ones are rural.

If you, or someone close to you need help please contact your local GP or Beyond Blue. Don’t hide in the shadows. Ask for help. Seek assistance.