Category Fitness

Do you ever feel that life is passing us by more and more quickly?

Do you feel so stuck in your head that you forget to make time for fun and play?

Do you think of exercise as being a chore, a burden or punishment that you have to do rather than enjoy doing?

My hope with this post is to inspire you to reframe your thinking about exercise and provide a suggestion on how you can transform exercise into play!

Importance of Play

It’s only during holidays that I can truly unplug myself from the never-ending to do-lists and unrelenting expectations and be in the moment. The call to play from my young 12 and 14-year-old is always there, unfortunately, when I’m stuck in the busyness of life and work I struggle to act on it.

Play can seem like a waste of time or distraction when there is so much to do and projects to complete.

I am very much in my head and rarely notice or listen to what my body needs and is calling for.. that exhale that comes with play.

Where time dissolves and you are in the moment. Vividly aware of the ball hurtling towards you and the adrenaline coursing through your veins as you dive to spike.

Play can stimulate all the chemicals in the pharmacy that makes up our bodies and make us feel alive. With play we can stretch, tone, burn calories and build muscle.

For me though, the ultimate benefit of play is connection and release of tension. It is healing and creates memories of laughter and fun that last a lifetime.

We often think we need a gym session or structured workout program, but play can be an incredibly valuable part of a holistic fitness regime.

My recent exploration into ikigai and the research into the centurions in the blue zones has made me realise how play is integral to our health and wellbeing.

A playful light heartedness can transform any task into one of play, from weeding in the gardening to cooking a meal. It’s the playful approach to which we attend to the activity and our conscious engagement that creates that spark of magic.

Play allows us to tap into a part of ourselves which we seldom do, our inner child. Through play a balloon can turn into a soccer ball, and a long string of washed up seaweed can turn into a skipping rope and transport us back to childhood.

My intention this holiday is to revel in my children’s relentless desire to play, their ability to shut off from all that is happening around them and be completely absorbed by the game. With no attachment to an end goal or outcome, just a deep desire to play and be playful.

How do you play?

My new favourite hobby or form or play is stand-up paddle boarding. We recently purchased two inflatable boards for the family and our goal was to get comfortable and confident on the waves this summer. It has honestly been one of the best investments we have made in terms of equipment. And trust me we have tried several from kids kayaks, inflatable boats, rings, roller skates, skate boards and scooters. I have to admit the last two have maintained strong usage but this is the first activity all four of us have really got into.

Our recent getaway included 5 days straight of Stand Up Paddle boarding and through the fun, laughs, falls, there were tranquil moments of floating in the the stunning open waters of our coast line where I had a moment to reflect on what a powerful form of play this activity truly was.

Stand-Up Paddle Boarding: Your Ultimate Full-Body Summer Workout

Let’s dive into why SUP is the ideal exercise to boost your cardio, build strength, enhance balance and agility, and why it shares similarities with interval training.

Cardiovascular Endurance: One of the standout benefits of stand-up paddle boarding is its cardiovascular advantages. Paddling through water engages large muscle groups, elevating your heart rate and promoting better cardiovascular health. Whether you’re cruising along calm waters or tackling challenging waves, SUP guarantees a heart-pounding workout that will leave you feeling energized and summer-ready. As you switch your intensity or pace you automatically use different muscles and the workout continues.

Strength Building: Beyond cardio, SUP offers an exceptional full-body strength workout. Each paddle stroke engages your core, back, arms, and shoulders. Maintaining balance on the board activates your leg muscles and lower back. Over time, you’ll notice improved muscle tone and strength, making you more resilient both on and off the board. I feel and see a noticeable difference in my muscle tone and size after just the 5 days on the boards. We were a little obsessed though and I loved the challenge of going into the waves and attempting to transition from kneeling to standing for longer periods.

Balance and Agility: SUP requires you to maintain balance on an unstable surface—the water. This constant balancing act works wonders for your core and stabilizer muscles, enhancing your overall balance and agility. You’ll develop better proprioception, helping you prevent injuries and improving your performance in other sports and daily activities. Considering that falls caused by lack of balance is one of the number one injuries we face as we get older, there is no better way in my humble opinion to start working on balance and agility at any age. We were paddling alongside children to senior citizens, it was inspiring and motivating to see so many people of all ages loving being out on the water engaging with nature, play and exercising.

Interval Training Parallels: Stand-up paddle boarding closely resembles interval training due to its dynamic nature. Just as you adjust your speed and intensity during intervals, your paddleboarding pace adapts to the ever-changing water conditions. When you encounter waves or tides, you must exert more effort, mimicking the intervals of high intensity in traditional interval training. This variability keeps your body guessing and maximizes your fitness gains. We transitioned between resting on our boards soaking up the sun to high energy sprints across the waves and against the tide, we paddled up the canals and through the rough waters taking turns with paddling and rest.

Suitable for All Ages: One of the standout features of SUP is its inclusivity. Whether you’re a seasoned athlete or a beginner, SUP is accessible to all ages and fitness levels. It’s low-impact, reducing stress on your joints. Families can enjoy it together, ensuring everyone stays active and summer-ready. We love having the two boards as my wife and I can be on one board whilst our tweens are on the other, and we take turns with partnering and challenging each other. It is honestly such great fun to do as a family.

Closest Comparison to Rock Climbing: Surprisingly, SUP shares similarities with rock climbing. Both require you to engage multiple muscle groups simultaneously, focus on balance, and adapt to changing conditions. While rock climbing takes place on solid ground, SUP adds the challenge of water beneath your feet, creating a unique fusion of physical and mental exertion. My go-to hobby or play based exercise workout for winter is Rock Climbing but for summer my new favourite is definitely Stand Up Paddle Boarding.

So, if you’re looking for an all-encompassing summer-ready workout, stand-up paddle boarding is your answer. It offers a full-body workout that boosts cardio, builds strength, enhances balance, and agility. To make it even easier for you to get started I have saved you the trouble of doing the research we did before we invested in our SUPs.

Our SUP recommendation

The Tahwalhi Inflatable Stand-up Paddle Board was a stand out to us. It had great reviews, met all the key requirements we were told to look out for and the size was perfect for us. We chose inflatable as it allowed us to pack it away easily and it came with a pump and carry bag.

Keep an eye out for specials and you can grab your own for an awesome price. As of writing this post they are on special at BCF for only $299 down from $579. Check it out here Tahwalhi Inflatable Stand-up Paddle Board

Best places to SUP

We loved this blog post that guided us to the best places to SUP this holiday and were thriilled to find out that one of the number one spots on their list was Cotton Tree Beach which was literally where we stayed. There is a great campsite right on the water and some wonderful Air BNBs in the area. Our new favourite to stay at is Verve by www.WelcomeReady.com.au. They literally think of all the small things that make you feel at home whilst away, so you don’t need to!

I hope this has got you as excited about Play and given you some inspiration as to how you can incorporate play as one of your key pillars of fitness and wellbeing.

So grab a paddle and let the fun begin .

Get in touch if you have any questions or want to join in the fun of our exercise fitness classes here

A Journey to Purpose and Connection through fitness classes

In a world that often pulls us in different directions, the pursuit of purpose, fulfilment, and balance has become more than a fleeting desire – it’s a shared aspiration. 

At the heart of this quest lies the concept of “ikigai,” a term deeply embedded in Japanese culture, encompassing the convergence of four fundamental elements: what you love, what you’re good at, what the world needs, and what you can be paid for. 

For those unfamiliar with the term, ikigai represents the intricate dance between four essential elements that define our sense of purpose and fulfillment. Imagine the convergence of what you love, what you’re good at, what the world needs, and what you can be paid for – it’s where your passions, talents, contributions, and livelihood intersect. This delicate balance forms the very core of ikigai, steering individuals toward a life that resonates deeply with their authentic selves.

This notion is far from theoretical; it’s backed by real-world examples, such as the “blue zones” – areas around the world where people consistently live longer and healthier lives. These regions, which include Okinawa in Japan, share common traits like a strong sense of community, active engagement, and the pursuit of ikigai.

Though it might seem unconventional, group fitness classes are surprisingly in harmony with the profound concept of ikigai as they echo the practices of these blue zones, offering not just physical exercise, but also a profound sense of belonging and purpose. Additionally, the blue zones reveal that those who live with a sense of purpose and connection tend to enjoy healthier and longer lives.

By immersing ourselves in group fitness, we tap into the wealth of benefits that a life aligned with ikigai brings. nurturing physical well-being while fostering relationships that extend beyond the gym. The fulfillment derived from overcoming challenges in a supportive environment mirrors the sense of accomplishment intrinsic to the pursuit of ikigai.

Ikigai Unveiled: The Essence of Purpose and Values

“Ikigai” originates from the fusion of two Japanese words: “iki” (life) and “gai” (value). In essence, it signifies the intrinsic value of life . By exploring your ikigai you can craft a life that echoes your passions, values, and talents so that you can make an impact. Everyone’s Ikigai is unique and it can be found in the smallest daily rituals and the biggest parts of your life. 

The Symbiosis of Group Fitness and Ikigai

Group fitness classes might not immediately seem connected to the profound concept of ikigai, but a closer look reveals a remarkable alignment. 

• Connection and Friendship: A fundamental aspect of ikigai is forming meaningful connections. Group fitness classes offer a shared arena where people unite with the common objective of enhancing their physical well-being. Through the camaraderie and encouragement that naturally blossom within these classes, friendships are forged and a sense of belonging blooms – all integral elements of discovering purpose.
  
  
• Physical Well-being: The pursuit of good health is a cornerstone of ikigai. Engaging in group fitness classes is an embodiment of this pursuit, as it cultivates physical fitness and overall well-being. This investment in health translates into a tangible expression of valuing your body – a principle deeply intertwined with ikigai.
  
  
• Mental Well-being: Just as mental wellness is a crucial facet of ikigai, group fitness classes offer a structured outlet for stress relief. The endorphins released during workouts elevate mood and alleviate anxiety. The sense of accomplishment derived from conquering a challenging exercise mirrors the holistic approach of ikigai to well-being.
  
  
• Commitment and Progress: The commitment to regular group fitness classes mirrors the dedication required to unearth one’s ikigai. The incremental strides towards fitness goals mirror the personal growth and self-improvement intrinsic to the journey of ikigai. This commitment underscores the importance of persistence and consistency in the pursuit of purpose.
  

Ultimately, the pursuit of ikigai is a journey toward finding meaning, fulfillment, and balance in our lives. Group fitness classes, offer a surprisingly harmonious path to discovering and embodying our ikigai. Through fostering connections, promoting physical and mental well-being, and instilling commitment, group fitness becomes a tangible means to align with the deeper essence of purpose and values that ikigai represents.

As we lace up our sneakers and join our fellow participants in a shared pursuit of health and vitality, we find ourselves inadvertently walking the path to a life deeply resonant with purpose and joy.

Start your journey today

If you are looking to connect with like-minded locals in a group fitness class in Samford, check out our group fitness classes here.

You can join our 10 week Boxing Fitness Classes on Wednesday mornings at 9.30 am. This program starts on the October 4^th and is sponsored by MBRC’s ‘Healthy and Active Program’.

We also have an ongoing Friday morning 5.30am class

Learn more about ikigai in the award winning book, Ikigai, The Japanese secret to a long and happy life by by Héctor García and Francesc Miralles

Download our editable Find your ikigai activity and reflect on your 4 elements that make up the Ikigai diagram.

What’s better than having a PT to hold you accountable? Having an accountability workout partner!

Studies on habit formation and behaviour change show that having a friend by your side to share the experience with makes you more likely to stick to your commitment and show up and provides opportunities for connection which is known to positively impact mental health, happiness and wellbeing.

When you throw in the endorphins and happy hormones created from your exercise. Your weekly personal training has literally become a solid investment in your physical, emotional and mental health.

Let’s look deeper at the 5 benefits of having an accountability partner when I comes to health and fitness.

The Super Power of having an Accountability Partner

We all know how hard it is to stay committed to exercise, and how easy it is to make excuses and pull out of your morning walk or gym session. Studies show us that we can cancel our own plans with minimal guilt, but knowing that you are letting down a friend … well thats another story. The term accountability partner comes from the idea that you have made a commitment and are therefore accountable for showing up. We are more likely to be loyal and avoid cancelling when we have made a commitment to our accountability partner and follow through on our word.

1. Behavioural change through motivating each other

2. Habit formation by keeping you on track

3. Connection and fun whilst you are being pushed to your limits

4.  Sharing achievement and progress

5. Shared cost of One to One PT session is $90 whilst a ‘Get Fit with a Friend’ session is only $100

Now the last one is a biggie! Not only do you get all the positive benefits mentioned above, but you get that at almost ½ the cost of a 1:1 Personal Training session ($50 each for a 45 min session) in your home or mine.

Book a complimentary fitness consultation where we review your goals, what has worked in the past and what hasn’t, your schedule, eating habits and stressors.

I then create a program that allows you both to achieve your personal goals whilst working together.

Experience the power of an accountability partner en masse by joining our group fitness classes in John Scott Park, Samford on Friday mornings at 5.30 am.

All my 1:1 and ‘Get Fit with a Friend’ clients are invited to join my group classes for only $10 a session when they sign up for monthly direct debit.

And just in case you are not yet a believer in the benefits of incorporating fitness into your life check out this article by the Mayo Clinic highlighting the many benefits of exercise!

In Health and Wellness,

Jacek

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

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.

As we get older, and our lives change focus our perception of fitness changes too. We may move from caring about our waist size and weight to worrying about our cholesterol and sugar levels.

As a father of two young men who are stepping into a world of social media where body image and self-identity can cause a world of confusion and trauma, I’m now reflecting on what being fit means to me. 

I’ve come to see fitness as not just a physical attribute but rather one that encompasses body, mind, and spirit. 

On a physical level it’s:

• Being able to get up in the morning free of aches and pains
• Having the energy to keep up with the kids after school and weekend sports activities 
• Challenging them to stretch themselves with new goals like learning stand-up paddle boarding, surfing or rock climbing
• Managing my own garden maintenance and building projects to keep my agility
• Staying mobile so I can play with my grandchildren in the future

On a mental / emotional level it’s;

• Being able to fall into a deep and restful sleep easily
• Waking up alert and with a clear mind
• Having emotional stability to problem solve and react consciously not through my automated trigger response 
• Having mental agility and creativity 
• Staying positive and having sustainable resilience to manage those challenging times

On a spiritual level it’s;

• Reflecting on my purpose, values and goals
• Prioritising and making time for connecting with family and friends
• Devoting time for sacred practices such as meditation and mindfulness  

What can we do to invest in our fitness so that we can achieve these lofty goals? 

I believe it all comes down to introducing simple and short exercises daily that accumulate to create meaningful changes. 

It can take 5 to 15 mins of stretches, push ups, crunches, and lunges in your living room.

Start small, gain confidence, see the impact it makes and then challenge yourself a little more. Gradually building up your routine allows you to set realistic goals that you can achieve. 

Celebrate when you keep your commitment and reach a milestone, whether that be a week of working out without skipping a day, or being able to touch your toes, or making it up the hill at the end of your street. 

Ride the adrenaline high of achievement and let it fuel you to continue investing in your health and wellbeing.

Sometimes we need an accountability partner to keep us motivated and on track. As a mobile Personal Trainer, I can come to you in your lunch break, before work or after school drop-off. I can create a customised program to help you achieve whatever it is that fitness means to you; losing weight, increases endurance, eliminating bloating or enhancing vitality.

I also welcome you to join my Friday morning Fitness Class at 5.30 am in John Scott Park, Samford. It’s a 45 min fun and challenging workout session designed to invigorate, strengthen, and stretch you with a combination of Fitness Boxing, Cardio and Strength-based exercises. Only $20 a class or $15 if you have 10 sessions up front.

Call 0401 831 987 or email jacek.purefitness@gmail.com to book your spot.  

May you define and reach your fitness goals! 

Ubuntu – I am because we are is a Zulu proverb that means “I am because we are… I am a person through other people. My humanity is tied to yours.”In essence, it is the perfect word to describe the importance of creating a tribe around you of health practitioners to support you on your fitness and well-being journey.

I could go really deep with this post and one day over a coffee I would love to chat with you about my deep love of this word and its meaning.

We have partnered with many over the years that have supported our family through sickness and health to optimise our mental, emotional and physical well-being. As a Holistic Coach and Fitness Instructor I love recommending practitioners to my clients to leverage the work we do together and look at their healing journey as a whole.  With this approach, we can break through even more barriers and boundaries that may be conscious or unconscious.

So grab a cup of tea or coffee and enjoy exploring and learning more about these incredible healers in and around north Brisbane.

And my promise to you is that I’ll continue to add more as I discover them through my own journey…

Meet Our Tribe

Tracy Malone
Holistic Counselling, Life Coaching, Family Constellations and Hypnotherapy
www.tracymalone.com.au

Eva Klenovics
Certified Sound Therapist in Biofield Tuning, Sound Healer and Dowsing Practitioner
www.lightnessofbeing.com.au

Robert Vicary
Remedial Massage Therapist combining lymph, fascia, trigger-point massage, energy and reflexology
www.alivetherapies.com.au

Healing with Cherie
Registered Professional Kinesiologist specialising in Applied Physiology
www.healingwithcherie.com

Samford Acupuncture & Massage
Acupuncture, bodywork and herbal medicine
www.samfordacupuncture.com.au

Harshani Walgama Energy Healer
Reiki Practitioner and Medicine Drum Sound Healer
Harshani Walgama Energy Healer

If you would like to book a complimentary health and fitness assessment with me and kick off your fitness journey get in touch here

Want to learn how to improve your vitality, increase your energy and reverse the signs of aging?

The Five Tibetan Rites, or the “Fountain of Youth” are a series of five yoga poses. It’s a traditional practice that’s been done for more than 2,500 years. People perform these rites with the intention of restoring youth and increasing vitality.

The Tibetan rites are made up of 5 principal exercises or poses, which are believed to create a cyclic effect on your breathing, emotions, and insides. This ancient practice when performed in order is said to activate and realign the 7 chakras, energy centres, enhancing the body’s ability to heal and function.

It is believed that the Tibetan rites originated in India over 2500 years ago. Author Peter Kelder ’s book; ‘The eye of revelation, The true Tibetan Rites revealed’ is a great source of information for those who want to learn more.

The benefits of practising the five rites daily are said to be improved health, energy and well-being. As well as improved memory and the reversing of age.

For best results, it’s recommended to regularly perform these poses. You can do them alone or with another exercise program.

If you have a health condition or are new to exercise, be sure to check with your doctor before trying these moves.

Safety Tips

Like all exercise programs, the Five Tibetan Rites should be done with care. Start with gentle movements and a low number of reps. Take extra precaution if you have:

– Heart or breathing problems. Before trying these exercises, talk to your doctor to find out they’re safe for you to do.

– Neurological disorders. Disorders like Parkinson’s disease or multiple sclerosis can cause poor balance. If you have one of these conditions, these exercises may not be safe for you to perform.

– Conditions that cause dizziness. If you’re prone to dizziness, talk to a doctor before trying the first rite. The spinning motion may aggravate various conditions, including vertigo, circulatory issues, or nausea from medication.

– Pregnancy. The spinning and bending movements may not be safe if you’re pregnant.

– Recent surgery. The rites may cause complications if you’ve had surgery within the last 6 months.

How to do the 5 Tibetan Rites

While each rite is meant to be practiced 21 times a day, you need to introduce it slowly. During the first week, practice each rite 6 times. Add 3 repetitions per rite the following week. Continue adding 3 reps per rite each week until you’re doing 21 rounds of each rite every day.

RITE 1

The purpose of the first rite is to speed up the chakras. It’s common for beginners to feel dizzy during this exercise.

– Stand straight stretching arms outward until they’re parallel with the floor. Face palms one down and one up.

– While staying in the same spot, slowly spin your body in a clockwise direction. Without bending your head forward, keep your eyes open and cast gaze toward ground.

– Spin as many times as you can, but stop when you feel slightly dizzy. You’ll be able to spin more over time. It’s best to avoid excessive spinning, which is said to overstimulate the chakras.

RITE 2

During the second rite, it’s important to practice deep rhythmic breathing. You should continue the same breathing pattern in between each repetition.

– Lie flat on your back. Place your arms at your sides, palms on the floor.

– Inhale and lift your head, moving your chin toward your chest. Simultaneously raise your legs straight up, keeping your knees straight.

– Exhale and slowly lower your head and legs to the starting position. Relax all your muscles.

RITE 3

Like the second rite, the third rite requires deep rhythmic breathing. You can also practice this rite while closing your eyes, which helps you focus inward.

– Kneel on the floor, knees shoulder-width apart and hips aligned over your knees. Straighten your trunk and place your palms on the back of your thighs, below your buttocks.

– Inhale and drop your head back, arching your spine to open your chest.

– Exhale and drop your head forward, moving your chin toward your chest. Keep your hands on your thighs during the entire rite.

RITE 4

The fourth rite, sometimes called Moving Tabletop, is also done with rhythmic breathing. Your hands and heels should stay in place during the entire exercise.

– Sit on the floor and extend your legs straight ahead, feet shoulder-width apart. Put your palms on the floor at your sides, fingers facing forward. Straighten your trunk.

– Drop your chin toward your chest. Inhale and gently drop your head back. Simultaneously lift your hips and bend your knees until you’re in a tabletop position, with your head gently tilted back. Contract your muscles and hold your breath.

– Exhale, relax your muscles, and return to starting position

RITE 5

The fifth rite involves both the Downward-Facing Dog and Upward-Facing Dog poses. For this reason, it’s often called Two Dogs. This move also requires a steady breathing rhythm.

– Lie on your stomach and extend your feet behind you, toes curled and shoulder-width apart. Straighten your arms and arch your spine while keeping the tops of your legs on the ground. Drop your head back into Upward-Facing Dog.

– Then, inhale and lift your hips, moving your body into an upside down “V” shape. Move your chin toward your chest and straighten your back into Downward-Facing Dog.

– Exhale and move back into Upward-Facing Dog

For best results practice daily.

Download our Tibetan Rites Instructions with diagrams to support you in your practice Tibetan Rites Introduction & Instructions

If you would like to learn more please get in touch https://purefitnessandwellbeing.com/contact/

New Year New You

With the beginning of each calendar year comes the opportunity for renewal for all of us. We often start the year with hopes and aspirations for our health and fitness.. yet struggle to keep those goals alive.

As great as it might feel about setting new goals each year, it’s important to remember that we are still the same person as we were the year before. This means that unfortunately the same obstacles, and thought patterns that got in the way of us achieving our goals in 2022 have the potential to do so again.

Luckily, we can change and grow any day of the year, and the transition to a new calendar year just provides us with an opportunity to reflect, reframe and apply new ways of thinking and behaving.

This conscious practice is the key to achieving your New Year Resolutions whether that be personal, family, work or health-related. Being really clear on what it is you want to achieve, and why is also the anchor which keeps you focused and helps you to roll out of bed in the morning when you really want to hit the snooze button once again.

5 simple steps to convert your practice into habits.

1. 1. Create realistic goals. Aim high and stretch yourself, but not so high that you feel discouraged if your progress is slow.. incremental improvements lead to transformations.

1. 1. Set yourself up for success by creating practices that you can fit into your daily routines.

1. 1. Commit to doing something each day. Even if you can’t do your full workout because of a late night or change in schedule. Just do a 10 min stretch routine (e.g. Tibetan Rites or a few lunges and sun salutations)

1. 1. Track your progress so you can celebrate the little wins and keep motivated.

1. 1. Choose an accountability partner to join you on your fitness challenge. Working out with a friend or partner can help you stay engaged and committed, even when you feel like missing a day or giving up.

Our ‘Get Fit With A Friend’ personal training sessions provide the perfect opportunity to learn simple yet effective routines that you can continue on your own at home.

Book in your Complimentary Fitness Assessments with PURE Fitness & Wellbeing and let 2023 be the year you achieve your fitness and health goals!