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5 Ways to Embed a New Habit

To establish a new habit, we need a certain amount of discipline. There are however some tricks to make the process easier, whether it’s adding something new to your life or stopping something you’ve been doing for years, we’ve put together some tips and tricks to make things easier. Remove Temptation If you planning to stop an activity, then remove the temptation around you. Less on-line shopping? Just cancel the credit card. Want to eat better?...

FlexBody

Power of the Pose: Push-ups

As a fast and effective way to strengthen the upper body you can't beat the traditional push-up. With the correct alignment you will work into the pectoral muscles, triceps and shoulders as well as abdominals and the muscles spanning the lower back. For the traditional version, begin with your hands flat to the mat, shoulder-width apart and fingers facing forward.  Scoop the abdominals in, press heels back and slowly lower your body in a straight line towards the floor (avoid...

FlexBody

How to boost a sluggish metabolism

While we can't really change our basal metabolic rate (the rate at which our body uses energy for basic functions, eg, breathing, circulating blood around the body, regulating hormones etc), we do have a lot of impact on our overall metabolism. Movement and general activity has a huge affect on our metabolic rate. Have you ever wondered why people who naturally move quickly and are agile tend to be slimmer? Integrating additional activity into the small pockets...

FlexBody

Why we should eat 30+ plant foods per week

Each and every one of you knows that eating an abundance of plant foods is ideal for a healthy diet. You simply work along a continuum regarding how much you are actually going to exercise this knowledge within your day-to-day life. The question many clients have had for me is "what is an abundance?" In volume and variety. According to the American and British Gut Projects, the sweet spot for optimal gut bacteria diversity occurred when 30...

Nereda Merrin

The Wonders of Water

When the weather is cooler we often find that drinking water becomes an afterthought and we drink considerably less that in the warmer months. Maintaining good levels of hydration is essential for our bodies to function well. Not only can this reduce brain fog but it’s easy to confuse feelings of hunger with feelings of thirst which results in eating more that our bodies need. Why staying hydrated is important: * Water helps to lubricate & cushion...

FlexBody

Delicious Berry Compote

It’s that time of year in Australia where berries are hideously expensive, but that doesn’t have to stop you enjoying these powerhouses of antioxidants, fibre and of course, sweet tasting goodness. Expensive fresh berries are simply a signal to switch to more affordable frozen berries and plan to simmer up a batch of 2-ingredient berry compote on a weekly basis. Berry Compote Ingredients 500g blueberries500g raspberries2 tsp vanilla extract2 tbsp orange or apple juice Optional Add-Ins 1 tsp ground cinnamonHandful of finely shredded mint leavesLemon, orange or lime zest1 tbsp maple syrup1 tbsp...

FlexBody

Balance

Balance requires a delicate interaction between the three systems of your body: o Body and Mind awareness o Vision (eyes) o Vestibular (inner ear) Two of the most important factors that dictate our chosen strategy for balance are the information we attain from the above three systems and our past experiences. When there is a conflict of information between these three systems, our balance and sense of perception suffers. This can lead to myriad of symptoms including dizziness, vertigo, disorientation,...

FlexBody

Build a New Habit: Don’t Eat While Using a Screen

Could your weight management problems relate to eating while watching TV or using your computer or scrolling through your social media?⠀ Research indicates that those who eat while distracted  are likely to consume not only more food while distracted but also more food in their following meal, whether they are hungry or not (Robinson et al, 2013).  This over time causes unnecessary weight gain which could potentially be avoided by removing the distraction during your meals. For instance...

Nereda Merrin

Slow Cooker Lamb and Barley Soup

This recipe was given to me by my mother-in-law and it is so delicious and easy that I just have to share it as we head into the cooler winter months. Serves: 4 - 6 Ingredients 1 onion, finely chopped 1 fennel, finely chopped 2 carrots, peeled and diced 2 sticks celery, finely diced 1 cup sweet potato, peeled and diced 2 cloves garlic, peeled and smashed (swap to 1-2 tablespoon garlic-infused oil if you have a FODMAP...

Nereda Merrin

Side Plank

Side Plank can be a challenge but here are a few reasons why your body loves it: 1. Core strength and stablisization. Not only is this a strong workout for the transversus abdominis you are also targeting the glutes and obliques. Ensure hips stay stacked and avoid locking the elbow. 2. Strengthens arms, wrists & shoulders. Supporting the body in this static hold will build stregnth quickly in these areas. Be mindful if you do have weak...

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