The Fit Body Travel Pack – On the Go Fitness Pack

Monica (@_fitfoodfitbody_) is the creator of the Fit Body Travel Pack. She has been a model for Chadwick for the past 14 years, Jaggad the label ambassador and the face of Pink Lady across the World. Now a full time mobile personal trainer working with women in their own home for the past three years, Monica has a back to back schedule filled with clients and some of which include Rebecca Judd.

Although her training sessions are not limited to (she does have some Male clients along with training couples), being a Mother of two herself has seen other Mums naturally gravitate towards Monica for their post pregnancy and weekly workout sessions. Her mobile service enables busy women to exercise in the comfort of their own space even with bubs by their side.

A combination of her thriving business and not being a huge fan of training within a gym herself, inspired her to create an on the go fitness pack that is accessible to anyone and everyone. Her Fit Body Travel Packs are designed for people who would like to keep fit and healthy, though may not have the time or resources to train at a gym / with a personal trainer. This compact ‘workout kit’ weighs less than 1kg and fits neatly into it’s lightweight, waterproof bag, so portable you can pop it in your hand bag, nappy bag or even your carry on. The pack contains core sliders, two booty bands, one long resistance band, skipping rope and an exercise guide to get you started. Free workout videos are uploaded weekly onto her Instagram page @fitbodytravelpack.

Even though Monica’s growing business keeps her very busy, she still finds time to be involved in some amazing projects such as ‘Nurture Her 2018’. She recently ran workout and wellness sessions alongside Libby Babet (Trainer for Channel Ten’s – The biggest Loser Transformed) at a Women only business retreat in October located in Fiji. Monica and Libby created morning workout sessions incorporating equipment from her travel packs for 160 delegates who attended the wellness and networking bization. https://nurtureher.com/latest-news/your-fiji-wellness-sessions.

As her flourishing business continues to grow, Monica is currently in the process of curating some of her own exciting fitness and wellness events. If you would like to stay up to date, please head to our website or Instagram for all related info! https://fitfoodfitbody.com/shop/fit-food-fit-body-travel-pack @fitbodytravelpacks

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How to Relieve Mental and Physical Stress

We are all stressed out because of many different reasons. Almost every person today including children experience some level of stress on certain aspects. It is important that you take the time and the right measures needed in order to relieve this stress that gets built up in your system be it physical or mental. Carrying a lot of stress with you will only cause you to fall sick and feel depressed a lot of the time. So here are some ways in which you can reduce the level of stress in your life.

Take Time for Yourself

You should definitely have time that you dedicate only for yourself and for your benefit. You should not think of it as wasting time even if all your really do is just fall asleep during that time. If you are falling asleep it is perhaps what your body needs and it is your body’s way of telling you that. You could also go for a massage pakenham or any other location that you are living in. Physical therapies such as these have a very positive effect on both your mind and your soul and help you to reduce your level of stress. If you keep doing this once a month or so you will definitely start to feel the improvement in your health and in your general outlook towards life.

 

Stay Active As Much As You Can

You should never fall into a completely sedentary lifestyle. Not only is it unhealthy, it will also increase the levels of stress that you have by locking you into a feeling of being imprisoned in your own self. When you stay active be it through exercise or by doing something that you enjoy, you will not only stay fit but you will also be constantly in a feel good state of mind and a positive outlook. Exercise and activity release endorphins in our system that will take away all feelings of stress and depression. Do not get used to a routine where you are going to work, coming home, eating, watching television and sleeping.

Eat Well

You should not starve yourself with the aim of losing weight. There are healthy ways in which you can lose weight and depriving yourself of food is not something that can be included in that list. When you starve yourself or keep consuming food and drinks that are harmful to your system, you will have a higher risk of getting stress and anxiety. Things like too much alcohol, nicotine, and other substances will do this to you along with unnecessary amounts of junk food and the likes. Eat things that are good for your system always and try to eat the recommended daily dose of food items.

Sleep Well

Sleep is another factor that has to do with stress. If you are stressed it could be because you are pushing your body without giving it proper rest. Adults are required to sleep at least 8 hours a day so make sure that you give yourself that. Sleeping during the daytime is not really healthy either unless it is just a quick power nap only. You can use soothing music such as meditation music to fall asleep better –

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Summer Body Warrior Challenge – wk2 strength

Use this strength session to compliment your wk2 cardio and step it up! 

Equipment

  • Weight plate 5kg, 10kg, 15kg
  • Mat
  • Cone

This one is a tough one. So be ready to put that warrior paint on and bring it.

This workout can be done indoors or outdoors, just ensure you have approx. a 20 m length of space you can run. Set you mat up with your weighted plate in the middle. Put a cone (or choice of marker) approx. 20 metres from your mat. This circuit workout comprises four exercise combinations followed by six shuttle runs. You need to perform each exercise 10 times in order followed by the six shuttle runs. Repeat according to your nominated set choices and try to not stop until you’re done.

 

Option A
x10 times

Option B
x8 times

Option C
x6 times

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10 weight loss rules to swear by

Ideal Bodies Online’s Sue Heintze shares some key tips.

1. Eat more vegies

Not only are vegies low in calories and packed with nutrients, but they also have a high thermic effect, meaning they use a lot of energy just to digest (particularly if eaten raw or as close to raw as you can  manage).

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7 benefits of Bikram yoga

We know the well-documented yogic promises of improved flexibility, balance and core strength. But what’s the benefit of adding heat?

Bikram expert Amy King of Bikram Yoga Victoria and Lucinda Mills of in Melbourne state their claims. The rest is up to you.

Improve your » Weight

Bikram

Known for burning anywhere between 500 to 1,000 calories a session, Bikram yoga warms muscles to help burn fat easily.

Hot Yoga

Weight normalisation is about finding balance, and all the work we do on the mat helps you become exquisitely self-aware, but also wonderfully balanced and deeply content. This helps transform your relationship with what and how you eat.

 

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The Okinawa Principle

The theory: Based on the inhabitants of the Japanese islands of Okinawa, where people live long and relatively disease-free lives, the ‘Okinawa principle’ follows a simple 80/20 approach to the amount of food you eat: Eat until you’re 80% full because it takes 20 minutes for your brain to register that you’re full.

For: “Eating a low-calorie or calorie-restricted diet has been shown to lower the risk of developing chronic disease and thus slow the ageing process,” says naturopath Sarah Stevens. “Okinawans tend to have a lower body mass index, resulting in a lowered risk of diabetes, heart disease and cancer – three of the biggest causes of death in western countries.”

In Okinawa, there are 34 centenarians per 100,000, compared to an average of only five for most of the west. The people look and act a lot younger than they are and the word ‘retirement’ literally doesn’t exist in the local dialect. Just good genes you say? Apparently not.

“We know it is environmental factors rather than good genes that are primarily responsible for the health and youth of these people, because studies show that when they move to other countries and adopt local diets, they also develop local diseases and other signs of ageing,” says Beare.

Protein Vs Carbs

“It’s the ratio of protein to carbohydrates rather than calories consumed that really matters,” says Professor Stephen Simpson from the University of Sydney. “What we’ve found is if you account for the protein to carb balance effect, the calorie effect disappears.”

Ideally, we should be looking to have around 15 per cent of our diet made up of protein, with the rest carbs and fats, says Dr Simpson.

“We know that high protein, low carbs in the diet is a combination that drives pro-ageing pathways of metabolism,” he says. “Anything over 25 per cent of total energy coming from protein and you’ll eat less, which is great if you want to lose weight, but you’ve got to bear in mind it may come with longer term costs, among which our studies suggest is a greater rate of ageing.”

But reduce your protein consumption too much and you’re likely to overeat, replacing the protein with extra carbs in order to feel full, so you can’t win!

Next: Browse low-fat recipes and see alternative eating plans.

Photo credit: Thinkstock

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Natural born beauty

Cameron Diaz’s trainer, Teddy Bass shares the secrets to her toned physique

With a background as a professional dancer, Teddy came to LA nearly 15 years ago to pursue a career as a video dancer. Instead, he ended up getting qualified in fitness at the University of Southern California (UCLA) and started training celebrities.

Teddy was so great at his job that through word of mouth he started training all the big celebs like Christina Applegate, Rosanna Arquette, Sheryl Crow, Nicky and Paris Hilton, Kimberly Stewart, Lucy Lui and of course the world’s hottest bod right now, Cameron Diaz.

The reason clients love him is because he delivers.

“Once you show you can deliver, people want you. But the key to training my clients is very much about variety. I always mix things up; circuit training, cardio, weights, yoga and Pilates; I pretty much do everything.”

He adds that training isn’t about how much you know as a trainer, but how well you can train someone.

“It’s how well your personalities match, combined with getting what exactly it is the client wants. I also have a more holistic approach to working out too; I train my clients with a bit of spiritual therapy, which isn’t about just coming for physical training but mind and spirit training as well.”

He says the trend in Hollywood these days is to be fit and healthy, not anorexic and skinny.

“I’m all about people being physically fit and looking good so that they can go surfing in Hawaii one weekend and snowboarding the next, and have a strong enough body to be injury free.”

Training to get great legs

For a lower body/leg workout do 15 to 20 minutes of the following:

Do three sets of plie squats.

Find a bench and do 2 to 3 sets of step-ups.

Do reverse lunges three sets of 15 to 20 reps.

Curtsy reverse lunges; three sets of 15 to 20 reps.

Functional forward reaching lunges: lunge forward: three sets of 15 to 20 of these.

Squat presses – three sets of 15-20-25 reps – add weights to increase.

I advise doing three leg exercises per workout because you’re also doing cardio workouts which burn the fat too so you don’t want to be worn out.

You have to look at your problem areas – so for women who lack the muscle tone you have to build the muscle.

Repeat all of this three times a week, or to step it up do it five times a week for an hour and 15 minutes.

 

Teddy’s top
trainer tips

Variety is key! Do five minutes of different exercises.

Less is more: You can reduce your hour to 45 minutes. Instead of doing 40 reps, reduce to 20 and add two more pounds..

Cellulite is genetic and a lack of blood flow. Spend 10 minutes a day in the shower really rubbing and loofah-ing the cellulite. Stimulate the area with hot water, then cold water. Jump out and massage a lotion into the cellulite areas. This gets the blood flow happening in those areas.

Have a buddy system; get a friend to work out with you so there’s someone who’s helping you along the way.  Make each other accountable to go for that 30 minute walk. It’s perfect; you get to kill two birds with one stone.

Weight training is important for strength; which creates less impact in injury.

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Trikonasana (triangle pose)

Trikonasana (triangle pose) helps alleviate stress in the low back as well as stretch the legs and waist while keeping energy up by strengthening the legs and core.

How to

Take a wide stance with legs straight. Keep the back foot parallel and front foot facing forward. Lengthen the waist and bring your front hand to the shin or floor and top hand to the sky.  Keep the waist long, legs straight but not locked and core engaged. Repeat on other side.

Collin Poole, senior yoga teacher, Kaya Health Clubs.

Photo credit: Kaya Health Clubs.

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How to break through cardio plateaus

If cardio is your thing, try new classes, get outdoors and give interval training a shot.

It’s going to do wonders for your cardiovascular fitness, as well as your fat-burning potential. If you found a fantastic workout five months ago and figured it was a keeper, no wonder you’ve hit a wall!

While you’ve been having fun and shaking that Zumba booty, at a cellular level your body has been eyeing off a comfortable rest.

Poorly designed training programs or monotonous routines are a breeding ground for plateaus and an easy way to waste years of well-intentioned exercise.

If you won’t listen to our experts, how about Albert Einstein? Einstein’s definition of insanity was ‘doing the same thing over and over again and expecting a different result’.  You can’t do the same exercises over and over and expect your body to experience miraculous transformations, either!

Long-term improvements and changes in muscle tone and body shape as well as muscular strength, endurance and cardiovascular fitness can only come about if you train your body to respond to new challenges.

Next: Learn how to break through weight training plateaus or use our handy online calculator to find out your BMI and ideal weight.

Photo credit: Thinkstock

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Standing oblique crunch

PT Nerissa Peach demonstrates this simple yet effective ab exercise.

How to:
Begin by standing up straight with your feet shoulder-width apart.

Hold a kettlebell in your right hand with your palms in.

Keeping your back straight, bend to the right as far as you can, then return to the start position.

After finishing your desired reps, change the weight to your other hand and repeat on the opposite side. Remember to bend only at your waist.

NEXT: Amazing ab workouts>>

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