Desk job exercises

Sitting has been known as the new smoking. It has a negative affect on the quality of your sleep, your energy and stress levels, the way your body functions both inside and out. If you sit at a desk for hours each day, you likely suffer from neck pain, lower back pain, headaches, and poor sleep. But you have a desk job so how can you avoid sitting? And the associated sitting pains? Move! Desk job exercises to beat sitting pains Try these desk job exercises: 2 easy ways to beat sitting pains. Do Groucho Walks and Sit to Stand. Desk job exercises : #2 Groucho Walks Groucho Walks burn 50% more calories than normal walking according to Dr Len Kravitz, Associate Professor of Exercise Science at the University of New Mexico. Beat your sitting pains and lose calories? Sounds too good to be true doesn’t it? Groucho Walks demo … Read More

3 Shoulder exercises to prevent common training injuries

Don’t let shoulder injuries slow down your fitness in 2015. Make these 3 shoulder exercises part of your regular fitness program. A lot of people decide to get fit for summer and with that decision they start into gym programs after they have been sedentary for a few months. Great! The more people who get active the better. It’s important to work on shoulder stability and posture when you begin a training program. We’ve seen many people with shoulder injuries that have developed over time from doing poorly designed training programs. Below are 3 shoulder exercises to prevent common training injuries. These exercises will strengthen some of the smaller muscles that support the shoulder. If you have any specific concerns about any shoulder pain please get in touch with us for a consult or see your health provider. Shoulder exercises Do 3 sets or approximately 10 repetitions of these 3 shoulder exercises. … Read More

5 well known health tips

Let’s face it. We all want to look and feel slim, trim, and terrific! We remind you of 5 well known health tips to kickstart your year. 3…2…1 Wheee…..Boom! (Fireworks) Clink! (and bottoms up!) Goodbye 2014 = thank God it’s over. The year of crap eating, not enough exercise, and countless promises to lose weight – today. Always today. Hello 2015 = do the same as 2014. Keep devouring mountains of creamy, sweet chocolate. Avoid looking at the muffin top in the mirror. Or… Make it the year that counts. Feel sexy, and turn heads in your bathers at the beach. Run for the train without needing an oxygen mask. Eat a piece of chocolate. And stop. You may not be overweight, but if you keep heading down the same path, you might well be. If you need it, here are a few reasons to lose weight. Either way, we just want you to feel … Read More

5 Holiday Survival Tips

Dear Santa, All I want for Christmas is…to stay fit and healthy! If you have spent the best part of 2014 getting fit and healthy, the silly season is not the time to throw in the towel. It’s called the silly season for every good reason – non-stop parties, endless eating and drinking and limited time to exercise. It’s little wonder that most of us feel like we have been hit by a bus when the clock strikes midnight on New Year’s Eve! With a mixture of tiredness, feeling sluggish, overweight and rundown, it leaves many people asking the question “Was it worth it?”. As Christmas party invites start rolling in, believe it or not, you don’t have to go crazy! However, you don’t want to look like a party pooper with your glass of water and celery stick and leave before dark! Don’t be too hard on yourself. Everyone … Read More

6 Reasons to lose weight

If you’re overweight, dropping the kilos seems like a tough battle but it’s well worth it: it will change your life. “The impact of social society and the comments, feeling lethargic…the need to focus on myself,  wanting to feel better, and have more energy.” Justin Navas, Beyond Fitness client on how he felt when he was overweight. Can you relate to that? Do you hate being overweight? Are you sick of feeling tired all the time? You can’t fit into clothes you wore 3 years ago. You don’t sleep well, and as for sex – what’s that again? If you’ve been trying to lose weight, you, and Justin, are not alone. Australia is one of the fattest countries in the developed world! More than half (55.7%) the country are facing the same battles every day. It’s not easy, but here are a few ways your life will change when you lose … Read More

Football, cars and sex – Movember

Growing a mo in November will help men live longer. Osteopath & Personal Trainer Boris Lukin explains how. Guys, let’s talk about football, cars and sex… I bet I have your attention. If I told you we’re going to talk about prostate cancer, heart disease and diabetes, no doubt you would have already stopped reading. But don’t… Let’s face it. We don’t consider men’s health as a big enough issue to discuss. We would much rather work an extra few hours round the office rather than do some activity to help reduce heart disease, the number one cause of premature death for men. When was the last time you had your blood pressure checked? The lowdown on men’s health Here are some stats for you – probably the last thing that you would want to read but it’s important: Nearly 1 in 2 Australian men have experienced a sexual difficulty. Sexual dysfunction … Read More

Recipe: White Bean Tomato Soup (Fasule)

This hearty and tasty tomato and bean soup recipe is rich in vitamin C. A diet rich in vitamin C is essential to preventing the onset of common cold and flu symptoms, and research has found that it can also reduce the risk of prostate cancer and minimise tumour growth. Serves 6 Ingredients 1 tablespoon extra virgin olive oil 2 cups/500g tinned cannellini beans 2 cups/500g tinned chopped tomatoes 1/2 red capsicum (cut into 2cm pieces) 1/2 green capsicum (cut into 2cm pieces) 1 carrot (cut into 2cm pieces) 3 celery sticks (sliced into 2cm pieces) 1 long red chilli, finely diced 2 medium onions diced 2 cloves garlic, finely chopped 1 tablespoon tomato paste 2 litres water 1 tablespoon sweet paprika 1/2 teaspoon chilli powder Sea salt & black pepper, to taste Optional: top with chilli flakes, for extra kick! Method Remove cannellini beans from tin and rinse well under cold water. … Read More

Recipe: Lamb kofta

This popular Mediterranean dish is so easy to make and tastes delicious. It’s made of lamb which is an excellent source of iron and protein. Serves 6 Ingredients Filling 1/4 cup bourghal wheat 1 tablespoon extra virgin olive oil 1 medium onion, finely diced 2 cloves garlic, finely chopped 2 teaspoons ground coriander seed 1 teaspoon ground cumin seed 1/2 teaspoon ground ginger 500g lamb mince (lean/premium) 1 egg yolk 2 tablespoons pine nuts toasted/chopped 2 tablespoons fresh coriander chopped Sea salt & black pepper, to taste 12 bamboo wooden skewers, soaked in cold water Method Pre-heat fan forced oven to 180⁰c for 20 minutes. Soak bourghal in cold water for 30 minutes, drain and squeeze dry. Toast pine nuts in oven for 5 minutes, until lightly coloured. Heat olive oil in frypan on medium-high heat and sauté onion until tender. Reduce cooking temperature to medium heat and add garlic, ground … Read More

Living with osteoarthritis

Arthritis is a common condition that affects 3.85 million Australians. Research suggests that early intervention can delay the onset of the condition and may reduce the number of cases of osteoarthritis by about 500,000 within 15 years. Arthritis is a broad term used to describe any condition that affects joints. There are over 100 specific arthritic medical conditions with each progressing in a different way, affecting the joint differently. The most common arthritic condition is Osteoarthritis, which in conjunction with other factors is predominantly associated with wear and tear of the joint and can progress over several years. Osteoarthritis is a condition that slowly progresses and gets worse over time that is characterised by joint pain, stiffness and swelling especially in the morning and after a time without activity. Some patients even claim that their symptoms get worse in the cold. The best treatment is prevention but if you are … Read More

Can exercise really reduce stress?

Find out whether there’s any link to exercise and stress, what affect exercise has on the body, and try out a few ideas to stress less… We often hear that exercise can help us lose weight, get strong, and keep fit. Physically, we know it helps because we can see it and feel it. But can it really help us reduce stress? Your heart is pumping in your ears. Your hands are clammy. Sweat is rolling down the side of your forehead. You struggle to breathe. Thoughts are sprinting for gold medal position in your mind. Bodies in constant fight or flight mode The caveman days where we hunted for our food are long gone. Or are they? Our bodies are pumping with adrenalin, that same hormone that spurred our ancestors to chase after deer and rabbits (and away from lions!) In those days, the adrenalin would dissipate as we … Read More