Tag healthy habits

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

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.

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)

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 !

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! 

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/