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Here is a quick video of the Yoga Sun Salutations Surya Namaskara, for those of you who are doing our Yoga classes, so that you can practice at home. Or if you are new to Yoga, it is a nice easy routine that you can start off with!
Surya Namaskara – Sun Salutations
Begin standing tall with the feet together, Samasthiti.
Bring the hands to the heart.
Inhale bring the hands up.
Exhale fold forward, legs straight, hinging from the hips.
Folding all the way in to the legs.
Inhale look forward, lengthen the spine.
Exhale step or jump back into plank.
Lower Chaturanga Dandasana, elbows in.
Inhale glide through upward dog Urdhva Mukha Svanasana.
Exhale push back, downward facing dog Adho Mukha Svanasana.
Inhale look to the hands, step or jump forward feet together, straighten the spine.
Congratulations to Guy who has been training with Shea and has lost over 12.4 kilos in the past 9 weeks!!
Guy was given a Fresh Fitness gift voucher for his birthday by his wife Gabrielle.
At 58 years of age, Guy has excelled himself. Always up for a challenge, and ready to get to the next level.
Here is his story below…
[Picture Above – Shea & Guy after losing 10kilos in his first 8 weeks]
“I was given a Fresh Fitness Gift voucher for my 58th Birthday by my wife due to her concern for my wellbeing.
At the time I carried a few extra kilos weighing in at 102.4 kilos and my fitness had deteriorated to the point I was finding it difficult to walk any distance or up any incline without laboured breathing, my blood sugars were elevated along with my cholesterol levels and blood pressure.
I finally decided to act on the gift voucher after a couple of weeks of procrastinating and was introduced to my personal trainer Shea.
After the introductory session I decided to take up a 12 session plan where I was introduced to a training regime and a balanced diet plan by Shea.
I have been training with Shea for 9 weeks and in that time my fitness level and strength has increased considerably and my weight has dropped to 90kg being 2/3 rds of the way to my goal, with the added benefit of muscle gain, normal blood sugar count, lowered cholesterol levels and an excellent blood pressure reading.
To begin with the exercise and diet plans seemed daunting but now are second nature, my experience training at Fresh Fitness has been enjoyable and I appreciate the encouragement and personal guidance I have received from Shea over the initial few weeks and I am looking forward to further training at Fresh Fitness to achieve my next goal.”
Congratulations again Guy for your positive attitude, you are an inspiration!
Click below to watch a video from Guy after his first 8 weeks of training and losing 10 kilos:
Looking for Christmas Gift ideas for your friends, family and loved ones?
Fresh Fitness Gift Certificates are now available for our New Year Boot Camp, Yoga Course, and Personal Training, or you can tailor your own Fresh Fitness Gift Certificate with the gift of your choice. So help your loved ones make a healthy and fresh start to the New Year in 2014 with a Fresh Fitness Gift Certificate!
Give the gift of health this Christmas with a Fresh Fitness Gift Certificate!
Browse the Gift Certificate options and click below to purchase. Gift Certificates can be mailed to your nominated address or picked up from our Personal Training Studio. Please ensure that you provide your contact phone number when ordering using Pay Pal.
Please feel free to give us a call on 1300 628 656 if you have any questions.
Fresh Fitness New Year Boot Camp $539
12 Week Boot Camp starting in January 2014 – Get Fit, Tone Up and Have Fun – Our Boot Camps utilise a combination of the most effective strength training and cardio fitness training to get you fit, toned and looking your absolute best. Utilising a unique blend of kickboxing, boxing, yoga core strengthening and circuit training, our Boot Camps are designed to build muscle, burn fat and re-shape your body in a fun, fresh and motivating environment. For more information on our Boot Camp click here.
12 Week Yoga Course starting in January 2014 – Balance your Mind, Body and Spirit – Our Yoga Courses are designed to get you flexible, fitter and stronger, while relaxing and de-stressing so that you float away from each class feeling strengthened, stretched out, calmer and blissfully relaxed. $229 One night per week. For more information on our Yoga Course click here.
12 Week Yoga Course starting in January 2014 – Balance your Mind, Body and Spirit – Our Yoga Courses are designed to get you flexible, fitter and stronger, while relaxing and de-stressing so that you float away from each class feeling strengthened, stretched out, calmer and blissfully relaxed. $349 Two nights per week. For more information on our Yoga Course click here.
Our Personal Training Sessions are specifically tailored to you and your goals, to ensure that you achieve the best results possible. Included is tailored help with your Nutrition and Home Programs to help fast track your results. Training takes place in our exclusive Personal Training Studio. We have over 10 years experience and our trainers are also qualified in Kickboxing, Boxing, Yoga, Pilates, Life Coaching, and MMA Mixed Martial Arts. For more information on our Personal Training click here
Our Personal Training Sessions are specifically tailored to you and your goals, to ensure that you achieve the best results possible. Included in our Personal Training is help with your Nutrition and Home Programs to help fast track your results. Training takes place in our exclusive Personal Training Studio. We have over 10 years experience and our trainers are also qualified in Kickboxing, Boxing, Yoga, Pilates, Life Coaching, and MMA Mixed Martial Arts. For more information on our Personal Training click here
Our Personal Training Sessions are specifically tailored to you and your goals, to ensure that you achieve the best results possible. Included in our Personal Training is help with your Nutrition and Home Programs to help fast track your results. Training takes place in our exclusive Personal Training Studio. We have over 10 years experience and our trainers are also qualified in Kickboxing, Boxing, Yoga, Pilates, Life Coaching, and MMA Mixed Martial Arts. For more information on our Personal Training click here
Can you believe that there are less than 6 weeks left in 2013!!
The end of the year is always a busy time, with Christmas parties, Christmas shopping to do, and lots of social events that inevitably pop up and everything tends to either wind down or ramp up as the year comes to an end.
But amidst the Christmas chaos, it is a perfect time to take the time out to stop and reflect on this year, and set new goals for what you want to achieve in the new year.
So, looking back over the past year…
What has changed in the last 12 months?
What hasn’t changed?
What did you achieve in 2013?
What didn’t you achieve that you had wanted to, and why? (Remember there is still time left!)
What do you want to have achieved by this time next year?
What direction do you want your life to be headed in, in 2014?
What are the small daily disciplines that you need to do, to get you one step closer to achieving your goals each day?
What are 5 things that you can do right now, to set you up for an amazing year ahead?
Take the time to write out a quick action plan to help keep you on track in 2014, for when life picks up the pace and unexpected and inevitable things pop up and try to knock you off your path.
It takes consistent effort to stay on top of your life!
So make a commitment now, to prioritise what is important to you.
Use the last few weeks of 2013 to take action on achieving anything that you had wanted to this year, but have put off… and make sure that it doesn’t happen in 2014.
It’s never too late to make a fresh start, no matter what time of year, or what phase of your life.
Celebrate all you have achieved in 2013… and get ready to
By now, most of you are on board with making delicious green power smoothies, but… this post is for those of you who still scrunch up your nose when we mention adding fresh leafy greens to your smoothies!!
This video is to show you how easy it is, and if you haven’t already tried it to hopefully inspire you to give it a go.
We promise that you will be surprised at how easy and delicious they are, and you too will be hooked!
So why do we add leafy greens to our smoothies?
Leafy greens are nutritional powerhouses and are the No 1 food you can eat regularly to improve your health.
Adding leafy greens to your daily smoothie is one of the easiest and fastest ways to increase your daily intake of leafy greens, which will alkalise your body and give you loads of extra vitamins, minerals and green goodness!
Low in calories, low in fat, high in protein per calorie, high in dietary fibre, and packed with nutrients, leafy greens are a great source of calcium, iron, manganese, magnesium, pantothenic acid, phosphorus, potassium, riboflavin, thiamin, vitamin A, vitamin B6, vitamin C, and zinc.
Leafy greens are also high in chlorophyl which is the living energy from the sun, and allows plants to absorb energy from light.
You can imagine how much more energised you will feel when you are getting this goodness straight into your body in an easily digestible liquid form like your Green Power Smoothie!
Click below to watch the video demo of how we make our green smoothies and a few tips on how to make your first Green Smoothie:
The ingredients we use in this vid:
1 x Banana
1-2 Tbs x Linseeds / Flaxseeds
1 x Tray Ice
1 x Handful Leafy Greens / eg Baby Spinach
1 x Serve Protein Powder
1/4 Tsp – 1 Tsp x Super Greens Powder
Water
Optional:
Raw Honey
Cacao/ Cocoa Powder … to taste!!
Pop everything in the blender and wa-la!
Once you have tried the basics, you can add in some of these extra super foods:
Super food Extras:
Macca Powder
Chia Seeds
Bee Pollen
Almonds
Sunflower Seeds
Walnuts
Spirulina Powder
Wheat Grass Powder
Barley Grass Powder
OsteoPro Care for extra Calcium and Magnesium
+ And any other goodies you want!
The leafy greens you can use are any that you like including:
Kale
Bok Choi
Baby Spinach
Pak Choi
Any asian leafy greens
Lettuce
Full Spinach Leaves
Beetroot Greens
+ And any other edible leafy greens that you like!
Fruit that mixes well:
Bananas (the creamiest!)
Pear
Apple
Strawberries
Pinapple
Blue Berries
Melon
Mixed Berries
Kiwis
Mango
+ And any of your other favourite fruits!
The Protein Powder used in the vid is this one:
Raw Protein by Garden of Life
[This is a new one that we have just started trying –
It is amazing because it is a raw, vegan protein made not only out of organic wholegrain sprouted brown rice, but also contains: Organic Amaranth Sprout, Organic Quinoa Sprout, Organice Millet Sprout, Organic Buckwheat Sprout, Organic Garbanzo Bean Sprout, Organic Lentil Sprout, Organic Adzuki Bean Sprout, Organic Flaxseed Sprout, Organic Sunflower Seed Sprout, Organic Pumpkin Seed Sprout, Organic Chia Seed Sprout, Organic Sesame Seed Sprout. AND it also contains a Raw Probriotic and Enzyme Blend, Bioactive Glycoproteins, Bioactive Lipoproteins, Bioactive Enzymes, Glucomannan, SOD, Glutathione, Bioactive Trace Minerals, Glutamine and CoQ10.
PHEW! Waaayyy too many ingredients to list in the video!!!]
You can also use any of your usual Protein Powder.
Other ones that we use are a good quality Whey Protein, like Glycowhey from Syntec.
Or a Whole Grain Sprouted Brown Rice Protein. We started with SunWarrior, then Ezy Protein, then Eden Health Foods- There are now tons of different brands out there, and they all are [and taste] pretty much identical.
After time, you will also notice that your tastebuds begin to slowly change as you get used to it. When we started out we used to add honey every day, but now a few years later we no longer need it.
If you are just starting out, only put a small amount of greens (a couple of baby spinach leaves is a good start).
Only put about 1/4 of a teaspoon of the Super Greens Powder, as too much can really put you off.
Over time, you can slowly add more and more leafy greens (from a small handful to 1-2 cups), and increase the Super Greens Powder from 1/4 teaspoon to to 1/2 teaspoon, then increasing to a full teaspoon.
Adding a good full tray of ice makes it a lot more refreshing and easy to drink too.
For those of you who think that you are too busy to make a power smoothie in the morning, it literally only takes a few minutes.
While you have the blender going, you can pack everything away and re-fill your ice tray, and when it’s done simply pour it into a shaker / glass jar ready to take with you, rinse your blender and you’re done!
Make sure you drink your green smoothie straight away, as if you let it sit for a while, it tends to separate.
So if you do take it with you to drink in the car on your way to work, don’t forget to drink it up fast!
Kids love green smoothies too, and they are a great way to sneak in some extra goodness to their diet. Get the whole family on board, and give it a try! Once you start experimenting you will be amazed at what you can add in and barely taste it.
So have some fun and get experimenting and let us know how you go!
Congratulations to Shawn who has exceeded his original goal of losing 10 kilos, and has now already lost 14 kilos in his first 9 weeks of training with Shea, while also building muscle and increasing his fitness and strength!
Check out his transformation below. Well done Shawn!!
Well done to Amy who has been doing Yoga with us for the last 2 years and has completely transformed her Yoga practice and her flexibility and strength!
Here is what she has to say about our Yoga classes:
“I started yoga with Fresh Fitness two years ago, to try something new and become more flexible.
In the beginning I struggled to touch my toes but after a few weeks I found my flexibility had increased significantly and two years on I can do a tripod headstand without the support of a wall.
I have found that while I still want to increase my flexibility I also crave the relaxation.
I love Fresh Fitness’ holistic approach to yoga and how it has provided me a calmer outlook on life!” Amy Wasely
Well done Amy, you have accomplished so much in your Yoga Practice and we are really proud of you – Congratulations! You are an inspiration!!
Exhale fold forward, legs straight, hinging from the hips.
Fresh Fitness New Year Boot Camp $539
training to get you fit, toned and looking your absolute best. Utilising a unique blend of kickboxing, boxing, yoga core strengthening and circuit training, our Boot Camps are designed to build muscle, burn fat and re-shape your body in a fun, fresh and motivating environment.
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