Monthly Archives

June 2014

8 Tips for Creating a Positive Mindset

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by Alison Morgan, Relauncher

The power of the mind can never be underestimated.  Your mindset determines your outcome – both in business & life.

Through positive thinking, incredible results can be achieved along with living a happier healthier lifestyle.

Below are my 8 tips for creating a positive mindset, in business & life:

1.  Discover who you really are

Reflect on your past – both good & bad. What influences did your parents have?  What are the trials and challenges you had to overcome to get where you are now?  Look for the positive in the negative to help unleash the true you and a positive mindset.

2.  Everything happens for a reason

Both good & bad.  Very often, it’s the negative experiences that become a pivotal moment in life.  Shaping greatness for today and the future. Understand that everything happens for a reason!  It’s how you reflect and react which will determine your success in your lifestyle and career.

3. Find your passion

Sounds simple, but many people don’t spend enough time unearthing their passion.  Discovering what truly makes you excited and motivated is life-changing. Through the culmination of your skills, passion, personality and life experiences, this is where you begin in finding your passion.

4.  Create your own destiny

You are in control of your own life.  What you accomplish in your lifespan is completely up to you!  For great things to unfold, the mind must be filled with positive thoughts and challenges.  Work out what it is that makes you happy, then go for it!

5. Create clear goals

Create well thought-out goals.  Being focused on your goals will lead you to achieve your dreams.

6.  Embrace your fears

Welcome your fears rather than resisting them.  Let your fears be there, then consciously move through them.  This will give you courage and heighten your positive mindset!

7.  Be grateful

Have gratitude for what is today.  Looking at the positive and filtering out the negative creates another fabulous stepping stone to thinking positively which then can result in achievement & success.

8. Act like a ‘Pro’

In other words, proceed with confidence – even if you don’t feel confident to start with.

Whether it’s your life or your business, through acting confidently in your well thought-out decisions, this gives the perception things are going well.  What follows is a positive mindset, which will then begin to result in positive change and success.

Creating goals and vision for your life & business gives you clear direction eliminating uncertainly.

Through positive thinking and well thought-out path for now and the future, we move towards a more fulfilling and happier lifestyle and career.

About the author

Alison Morgan founded Relauncher, an online source for health and well-being solutions. She is an expert business and marketing coach, creator of Australia’s health and well-being networking events and an industry blogger.

Squat Variations That Rock

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 by Sally Symonds

Studies show that squats burn more calories than any other single exercise – not to mention the butt-boosting-benefits! It’s important to have correct squatting technique in order to avoid injuries.  But once you’ve mastered this, then varying your squats is one of the best ways to get the most out of the exercise.  Here are some ideas to help get you started:

1. Technique squat

Start position:

Stand in front of a chair or step approximately as high as the back of your knee.

Movement:

Lower into a normal squat and keep the pressure in the heels of your feet. Make sure you have your abs drawn in to support yourself. Leading with your hips, lower yourself until you touch the chair, sit down, then rise back up to standing position.

Options:

– When you feel the chair touch your butt, go straight back up to the standing position. This makes the exercise harder—because you don’t sit down, your leg muscles don’t get a rest.

Start with a high chair or step, and when your confidence, technique and strength have grown, lower the chair or step height to below the knee so you can squat deeper and make the exercise more challenging.

 

2. Uneven squat (one foot on step or bosu)

Start position:

Place one leg on a slightly elevated flat surface such as a step or bosu). Distribute your weight evenly between both legs.

Movement:

Lower into a normal squat. Make sure you distribute your weight evenly in both legs as much as possible throughout the movement. The leg on the ground will work slightly harder.

Note: a brick, solid box or even the bottom of your stairs at home make an excellent substitute for an aerobic step or bosu.

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3. Dumbbell weighted balancing squat on a balance beam

Start Position:

Place a balance beam on the ground and stand on top of it in a normal squat start position. Hold a dumbbell in each hand down beside your body.

Movement:

Lower into a normal squat. Keep your weight through the middle of your feet and minimise any wobbling.

 

4. Double freeFORM squat

Start position:

Place both of your freeFORMs in their docks with the deck-locks disengaged. Stand with one foot on top of each freeFORM. Position the freeFORMs so you can stand with your feet stand shoulder-width apart.

Movement: 

Lower into a normal squat. Focus on minimising any rotation in the freeFORM.

 

5. Zerchers squat 

Start Position:

Start in a normal squat position. Bend your arms and hold them out in front of you. Place a barbell across your elbow joint at approximately chest height.

Movement:

Lower into a normal squat, and focus on maintaining upright posture and not allowing the weight in your arms to pull you and your shoulders forward.

 

So whether you’re looking for an easy way to lose weight or some super strength gains, no exercise program is complete without a range of squat options.

 

About the author

Sally Symonds is a health and fitness writer, motivational speaker and one of the few people in the world who has lost over 50% of her original body weight.

sally-symonds

 

 

5 Workouts You Thought You’d Never Try

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By Jason T Smith

Are you seeking inspiration in your workouts? Find motivation and get yourself back in motion by trying some alternative workouts you had never considered. Here are 5 answers to your problem that will not only be beneficial for your health and fitness, but enjoyable too!

1. Clinical Pilates is one of the most advanced forms of one-on-one exercise that is suitable for anyone and everyone. It involves the use of controlled movements and spring-resistant equipment to work on muscle tone and strengthening. Unlike conventional Pilates, the clinical approach involves a trained physiotherapist who understands the anatomy, physiology, and biomechanics involved. One of the main attractions of Clinical Pilates is that it can be tailored specifically to the needs and condition of an individual. Guided by a Back In Motion Health Group physiotherapist, a specialist Clinical Pilates program may be prescribed for a health or injury concern. It is also increasingly used as a choice of exercise for fitness and general health benefits. Clinical Pilates helps improve postural fitness, balance, coordination, and flexibility, which contributes to your quest for lifelong optimal physical health Clinical Pilates delivered by a Back in Motion physio ensures a specialised, one-on-one approach within a comfortable, stress-free, and well-guided environment.

2. Trampolining has long been known as an enjoyable activity for children and a great way to keep them active. However, the truth is that trampolining may be one of the most effective forms of aerobic exercise for all ages, from toddlers through to grandparents. The rebounding movement of trampolining improves body tone by exercising a wide range of muscles in the body. Furthermore, it may be beneficial for heart health because the rebounding movement causes contractions in the muscles that improve the circulation of blood back into the heart. Trampolines come in all shapes and sizes; while larger trampolines are suitable for rebounding exercise, mini trampolines tend to offer the greatest flexibility as they can be used indoors as well as outside. This means you can exercise all year round in the comfort of your home. In addition to this, they are only six to nine inches off the ground and are not meant for high bounces or dangerous manoeuvres. Trampolining is an easy and enjoyable way to keep your muscles active, your bones strong, and your energy levels high.

3. You can DIY a number of exercises, either at home or your local park, with the use of a few pieces of simple equipment. Firstly, hula hooping provides a great workout that will help tone your thighs, stomach, glutes, and arms. Hula hooping is also a good way to relieve the stresses and strains of everyday life.

Skipping is another great all-body workout, which utilises your core to stabilise the body, legs for jumping, and shoulders and arms for turning the rope. At a small cost, skipping can be done almost anywhere, anytime, and can burn as many, or even more calories, than running! It is a workout that can be taken by people of all fitness levels, as you can alter the intensity and duration as suits you.

Another cheap and easy piece of equipment for DIY exercise is a resistance band. A number of exercises can be undertaken with this portable piece of equipment, which may improve strength and balance because you are working in a full range of motion.  Resistance band exercises are particularly effective at toning your muscles and allowing you to gradually increase the stress on your muscles as you regain more strength. Your resistance band is inexpensive and portable, meaning you can take it with you and exercise anywhere.

4. Whole Body Vibration Therapy (WBVT) is a science-based therapy that uses gravitational force to stimulate and train your muscles. Although the early generation of WBVT was designed for astronauts and elite athletes, today’s therapy is valuable for almost anyone, from children through to seniors. It has become increasingly popular for general fitness as more people have discovered the regime’s time-tested value. Progressive physiotherapy practices, such as Back In Motion Health Group, are now incorporating WBVT for specific rehabilitation and fitness. Different muscle groups can be creatively targeted through a number of positions, including standing, sitting, kneeing, hopping, squatting, and more. While it is safe to use daily for extended periods, one of the most appealing advantages of WBVT is the time-effectiveness of its benefits. Research has suggested that you may only need to spend up to 10-15 minutes a session, a few times a week, to achieve sustainable results.

5. Kangoo Jump boots are a recent creation that have shown to increase the fun in exercise, which motivates people to keep active for longer. They simulate the motion of jumping or rebounding, thus working on the butt muscles, leg muscles, trunk, and stomach. Kangoo Jump boots provide similar benefits to trampolining, however, while the trampoline is stationary, Kangoo Jump boots are a revolutionary concept that allow total freedom of movement. Kangoo Jump Boots can involve a range of different exercises that may save considered amounts of workout time because of their effectiveness.

 

About Jason Smith

jason-t-smithJason T Smith, a renowned physiotherapist, is the founder of Back In Motion Health Group, Australia’s leading provider of physiotherapy and related services. Jason’s book Get Yourself Back In Motion is available at Back In Motion practices around Australia, major book retailers and online bookstores RRP $34.95. Find your nearest practice via www.backinmotion.com.au and keep in touch Facebook www.facebook.com.au/backinmotionhealthgroup.