How can you improve your Sleep?

How can you improve your Sleep? That elusive sleep. That time to relax and regenerate. To heal and repair. If you need that coffee or two (or three) every morning you may get some very useful tips in this post. Sleep isn’t just important for your mind and body to have energy and be alert. Lack of sleep can contribute to serious health issues which you don’t want. So let me have your attention for this “tip-filled” post on the importance of sleep and how you can get your fair share. I’ll even throw in an amazing caffeine-free latte recipe for your afternoon “pick me up”. The science of sleep is fascinating, complicated and growing Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it. Lack of sleep … Read More

Moving Beyond Injury

So in our last workshop we discussed what causes dysfunctional movement leading to those chronic injuries that prevent you from training and keep you coming back for treatments, stop you from getting the most out of you. If we look at the three-layer pyramid of dysfunctional movement – Pain, Bio-mechanical Blockages and Bad Habits. Pain being the biggest layer with the most drive towards dysfunction leading to bio-mechanical blockages further leading to bad habits. When you have pain during any movement there is a protective mechanism which stops some motion in a joint causing bio-mechanical blockages. When a blockage occurs because further compensations occur with movement it leads to bad habits both in movement and with just holding your body in a way to ease the pain. Poor habits lead to poor posture. Having poor posture in a standing and seated position leads to further mechanical blockages and pain. So … Read More

Free Nutrition and Mindfulness Workshop!

On Saturday the 9th on June, we held the first of our series of Free Educational Workshops in our Beyond Fitness studio in Moonee Ponds. The topics for the day revolved around Nutrition and Mindfulness tips and techniques. Here is some of what we covered; Nutrition means many things, but is best summarised as “Eating a combination of Macro and Micro-nutrients through a variety of foods, to ensure that you have the energy to grow and maintain optimum health” Macro-nutrients are classes of nutrients found in foods, the main ones are Carbohydrates, Proteins, and Fats and are all essential for good health. Micro-nutrients include vitamins and minerals and essential to unlock the energy that your Macro-nutrients provide. There is a 4th macro-nutrient class and it is Alcohol. Each class has a different calorie count per gram. The difference between food and food products. We should base our daily nutrition around … Read More

How Can I Get Enough Vitamin D?

Vitamin D is an especially difficult vitamin to get enough of, and can be a very common deficiency. The three ways to get more vitamin D (a critical fat-soluble vitamin) is through exposure to the sun, consuming through food and via supplements. Why is vitamin D important? Vitamin D helps us absorb calcium from our food and acts like a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder. Not getting enough vitamin D can lead to bone diseases like osteomalacia and can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. How can I get enough vitamin D from the sun? Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s referred to as the “sunshine vitamin.” How much … Read More

Which Foods Can Help With Blood Pressure?

Did you know that one billion people currently have high blood pressure? High blood pressure is the “number one risk factor for death and disability in the world.” In some cases, there are no symptoms, so that’s why it is important to be tested regularly by your trusted doctor and ensure that they are monitoring your condition. What is high blood pressure? It is something that your doctor will often check. The test that they undertake measures how hard your blood is pushing against the walls of your blood vessels. If your vessels are stiff, the pressure increases. It’s important to get your blood pressure checked regularly because for many people there can be no symptoms as the levels get higher. This measurement is important because elevated high blood pressure for too long can cause serious damage. Here are a few of the foods and drinks that can help with … Read More

Protein supplementation: do you need them and if so, when should you use them?

I’m going to say straight out that most people will already be meeting there required daily protein intake through the foods they consume although there is a place for protein supplements, keep reading to find out. First thing is first = How much protein do you need? The American college of sports medicine recommends you to consume 1.2 – 1.7 grams of protein per KG of body weight each day in order to build muscleAs an example ill use my body weight: My weight = 73kgs therefore I times my body weight by both 1.2 and 1.7 to give me between 87.6 to 124.1 grams of protein each day in order to build muscle. To give the above figures some context I thought I’d give a few examples: 100 grams of skinless, boneless chicken breast contains approx. 31 grams of protein 1 serve of Chobani plain greek yoghurt contains approx. … Read More

Summer burst granita

Summer Burst Granita

This granita is the perfect way to cool down during Summer. It’s filled with plenty of Vitamin C which will help you absorb iron better – and it’s also a powerful anti-oxidant which keeps you looking and feeling younger for longer. Ingredients 5 kiwis 5 passionfruit pulp 5 lychees 1 lime, rind finely grated 500ml water ¾ cup stevia powder Method Using a shallow metal pan, place it in the freezer to chill in preparation. Stir the water and the stevia in a small pan over medium to high heat until the sugar dissolves. Set this stevia mixture aside for it to cool fully. Pour this mixture into the chilled pan and put in the freezer until firm (this usually takes 4-5 hours). After this time, pull it out of the freezer and pull a fork through the frozen mixture to scrape it into a coarse texture. Roughly blend the … Read More

Recipe: Berry Chia Pudding

Recipe: Berry Chia Pudding

This recipe is jam-packed with Omega 3 and antioxidants. It’s super easy to transport so you’ll have no issues taking this meal with you to work or out and about! Ingredients ¾ cup chia seeds 1 tablespoon golden flaxseed 4 cups almond milk 1 tablespoon honey To garnish: 1 teaspoon cacao nibs A handful of berries of your choice Method Mix the almond milk and honey in a bowl, then blend in the chia seeds and golden flaxseed. Continue to stir for a few minutes and then stir for 30 seconds every five minutes. After 20 minutes put the mixture in the fridge to settle for two hours, however letting it rest overnight is preferable. To serve: Spoon it into a glass or bowl. Garnish with cacao nibs and berries.

5 female weight training myths busted

5 Female Weight Training Myths Busted

We often hear women worry about what weights will or will not do to their body. Read about the 5 most common myths and why you don’t need to worry about them anymore. Myth 1: Lifting makes women look masculine and bulky Women find it 10 times harder to build muscle than men. This is because women have 10 times less testosterone than men, which is the main hormone that helps muscles to grow. This does not mean that women can’t be as strong as men, they can! But the good news to many women is that they can gain the same amount of strength as men with less muscle size. Myth 2: All women are in the gym to lose weight Depending on the age and stage of life, most women want to train to feel good and possibly avoid some of the effects of aging like bone density loss … Read More

Acupuncture for weight loss

Sick of all those fad diets and the rollercoaster weight loss journey you can’t seem to get off? Acupuncture is a healthy and proven way to lose weight. What is acupuncture and how does it work? Acupuncture is an ancient method of healing where fine needles are inserted into specific points on the body that are located on pathways of circulating energy called meridians. Your body is clever and it knows how to heal itself. Acupuncture facilitates this mechanism of self healing by sending signals to the brain that direct the flow of blood and nutrients and by stimulating the body’s own chemical responses. Does it really work for weight loss? Clinical trials have shown that when acupuncture is combined with lifestyle changes and exercise, a person can lose more weight than by just using either conventional medicine, or lifestyle changes alone.* Basically, trying out acupuncture for weight loss is worth a go! How can acupuncture … Read More