Archives May 2023

3144 Push Ups in 23 Days for Mental Health

As you may of heard the 3144 push-ups in 23 days starts tomorrow.

This challenge is a great opportunity to support an important cause as every day we lose more than 6 men to suicide in Australia, with males accounting for around three-quarters of national suicides.

The benefit of challenges such as this is the awareness and connection it creates. Many Australians come together, get fit and have fun for The Push-Up Challenge. 

It is going to take lots of effort and strong will power but it is doable. 3144 push-ups in 23 days means an average of 137 push-ups a day. 

It may sounds extreme and impossible for many people. But if you split it into small intervals of 15 push-ups every hour, it may not feel as bad.

You could raise money, or just awareness through your commitment to this challenge and you’ll improve your own health and well-being at the same time. 

Together, we can push for better mental health.

If you are keen download this 3144 Push Ups in 23 Days Challenge Tracker I’ve created to help you break it down into achievable sessions and track you progress as you go! 

The goal is 3,144 push-ups. But if sit-ups, squats or another exercise are more your thing? Then go for it. Even doing half the push-up total (1,572) is a big achievement. If it ups the heartrate and shines a light on male suicide, we’re all for it.

Stay strong and healthy 

Jacek
Join the Movember 3144 Push Up Challenge

Jacek from Pure Fitness and Wellbeing completing the 3314 in 23 day push up challenge with dogs


How Can Exercise and Fitness Impact Mental Health?

As a Personal trainer, I’ve witnessed firsthand the incredible impact that fitness and exercise can have on not just our physical health but also our mental well-being. 

It’s not just about building muscles and losing weight; it’s about finding inner strength, improving self-confidence, and even preventing the unthinkable. 

There is undoubtedly a profound connection between fitness, exercise, and mental health, and its role in suicide prevention.

The Science Behind the Connection

Exercise isn’t just a mood-booster; it’s backed by science! When we engage in physical activity, our brain releases endorphins, dopamine, and serotonin, often referred to as “feel-good” chemicals. These neurotransmitters help reduce stress, anxiety, and depression, while promoting feelings of happiness and relaxation. Regular exercise also improves blood flow to the brain, enhancing cognitive function and overall mental well-being.

Stress Relief and Emotional Resilience

Life can throw us some serious curveballs, and stress can take a toll on our mental health. However, exercise acts as a powerful stress reliever. Whether it’s a high-intensity workout or a calming yoga session, physical activity helps us channel our emotions, release tension, and clear our minds. It boosts our emotional resilience, allowing us to cope better with daily challenges and bounce back from setbacks.

Boosting Self-Confidence and Empowerment

One of the remarkable outcomes of regular exercise is the positive impact it has on our self-confidence and self-esteem. As we set and achieve fitness goals, we witness our bodies and minds transform. This sense of accomplishment not only improves our body image but also instills a deep sense of empowerment and self-belief. Feeling strong and capable, we become more resilient against negative thoughts and better equipped to overcome difficult times.

Creating a Supportive Community

Fitness and exercise can also provide a platform for building meaningful connections and fostering a supportive community. Joining group fitness classes, sports teams, or workout clubs allows individuals to connect with like-minded individuals who share similar goals and struggles. This sense of belonging and camaraderie offers a vital support system, providing encouragement, motivation, and a sense of belonging.

Suicide Prevention

While fitness and exercise alone may not be a cure-all for mental health conditions or suicidal thoughts, they play an essential role in prevention. Regular physical activity reduces the risk of developing mental health disorders, such as depression and anxiety, which are often linked to suicidal ideation. Engaging in exercise can serve as a positive coping mechanism, providing individuals with a healthy outlet for their emotions and a sense of purpose.

Fitness and exercise are powerful tools that positively impact both our physical and mental well-being. As a personal trainer, I strongly believe that incorporating regular physical activity into our lives can enhance our mental health, build resilience, and play a crucial role in suicide prevention. 

So lace up those sneakers, find an activity you enjoy, and let fitness guide you towards a healthier mind, body, and soul.

Woman doing push up

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How can I boost my immunity in winter naturally?

Chek Holistic Coach making Bone Broth

With the turning of the season, we feel the nights becoming cooler and calling us to stay indoors and the frosty mornings that make our warm beds seem impossible to leave. 

We are not yet in winter but our home in Cedar Creek seems to be on its own seasonal calendar when it comes to temperatures and weather. 

As a Personal Trainer, I’ve become conscious of the timing of sunrise and sunset as my early morning training sessions and group Fitness classes are in the midst of both. 

The transition to these cooler months can be an invitation to prepare our bodies for the journey inward and an opportunity to proactively build our immunity so we can keep up with our schedules and have the energy to do what we love. 

One of my favourite immune boosters is homemade Bone Broth.

Why is Bone Broth a great immune booster?

It can be a meal on its own, a 3 pm pick-me-up snack at work or added to any meal to enhance nourishment.. this last one can be very useful when you have picky eaters in the house.

Bone broth contains several nutrients that can support the immune system and helps keep the body healthy.

It is rich in amino acids and gelatine which are crucial for maintaining the integrity and function of the gut lining. By consuming bone broth, you can support the health of your gut, boost your immune system and prevent the growth of harmful bacteria

Bone broth is a great source of minerals such as zinc, magnesium, and selenium, which are also essential for immune function.

Additionally, its collagen and amino acid content can help to repair and rebuild tissues, reduce inflammation, and support joint function.

The Bone Broth Recipe we use for our family is below. We try to source as many greens from our garden and top up from Four Season’s Organic product range. We source our organic Chicken frames from local Butchers. When purchasing try to make sure they are from pastured and free-roaming chickens that eat a variety of food.

Vegetable ingredients for bone broth. Onion, Carrot, Kale, Celery

Bone Broth Recipe

Ingredients:

1x organic full chicken frame

2x carrots roughly chopped

3x stems of celery

1/2 onion

2-3x garlic cloves depending on size

1x piece of fresh ginger

1x piece of fresh turmeric

2 tbsp Himalayan coarse salt 

1 tbsp chilli flakes

Several Bay Leaves

1/2 teaspoon of peppercorns

A full pot of water

Any other greens you have- parsley, coriander kale, etc (not lettuce)

Spices for Broth; Salt, bay leaves, peppercorns, chilli
Meat for Broth and Kale

Process:

  1. Cut all ingredients and add to slower cooker or pot.
  2. Slow cook for 24- 48 hours depending on what you are using. Slow cooking allows all the nutrients to be maintained.
  3. Then strain and keep in the fridge.
  4. Heat on stove prior to serving in mug as a drink or add to any meal whilst cooking in place of stock.
  5. Use within 2 weeks.

I hope you enjoy this tasty super food and all its healing and nourishing benefits.

If you would like to learn about more nurturing meals and habits that you can incorporate into you life reach out for a complimentary fitness assessment here !