Tag Exercise

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

Embrace a healthier and more active lifestyle by joining our 8 week fitness boxing classes in Samford, North Brisbane for only $4 a session!

As a sponsored program under Moreton Bay Regional Council’s ‘Healthy and Active’ initiative, these invigorating sessions are set to transform your fitness journey. Join us at John Scott Park in Samford, starting from Wednesday, July 26th at 9:30 am, and experience the dynamic and engaging workouts designed to boost cardiovascular fitness, strength, and coordination.

Why Choose Pure Fitness and Wellbeing’s Fitness Boxing Classes?

Our 45-minute dynamic sessions are perfect for individuals of all fitness levels, from beginners to seasoned enthusiasts. The cost-effective price of $4 per class and the new convenient time at 9:30 am during colder weather promote inclusivity, ensuring everyone can participate in regular physical activity and enjoy the benefits.

– 45 min classes to get you energised for your day

– Exercises can be adjusted to accommodate injuries and restrictions.

– No boxing or fitness experience is required.

Fully equipped Fitness Boxing classes to build skills and improve hand-eye coordination. Burn calories, in a fun cardio training session whilst getting lean, toned and energised.

Our classes include boxing-specific exercises to challenge and stretch you regardless of your fitness level so you can see results.

Start your Wednesday mornings the right way to release any stress, frustrations, and pent-up energy so you’re energised for the remainder of the week! 

What to Expect:

Experience the unparalleled joy of connection, laughter, and tension release that our boxing classes offer. Each class promises an engaging and unique workout experience, leaving you invigorated and motivated to achieve your fitness goals.

Join the ‘Healthy and Active Program’

Register now for this 8-week program commencing on July 26th, and take the first step towards a fitter and healthier you!

But wait, there’s more! Another 10-week program starts on October 4th, ensuring ample opportunities to join and make fitness a part of your lifestyle.

Location and Registration Details:

Location: John Scott Park, Samford

Register at: MBRC Healthy and Active 8 Week Fitness Boxing – Samford

Or get in touch if you have any questions here

Don’t miss out on this fantastic opportunity to be a part of Moreton Bay’s ‘Healthy and Active Program.’ Grab your gloves and let’s box our way to better fitness and wellbeing together!

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!