Wellbeing Tips: Part Two

“24 hours of Smart, Intentional choices- starting with the first 20 minutes of your day can change your life.”  Aubrey Marcus

This all starts with the simple decisions you make in your daily choices and daily habits. Sleep, Nutrition, Movement, the way you react to Stress, Hydration, Time Out, The Breathe and Connections all have a major impact on your daily life, your mind, your body and your WELLBEING.

Today we are going to look into the last four on that list. (Please see prior blog for the first four!)

Hydration:

60% of our body is made up of water- our bodies cells rely on it to work to full capacity. We are starving for it every morning- but we tend to not listen to these signals and reach for a cup of coffee- which dehydrates us even more.

The first step of your morning should be to drink water- How much? It’s different for everyone but approx 500ml – better too much than too little. Whats even better than water? Add some minerals.  Our body needs electrolytes and water to get the optimal balance right for cells to perform and hyrdation to be the best. Try adding just over half a teaspoon of salt and 1/4 lemon to your morning water to get a mineral cocktail. If you get cramp often- look into magnesium supplementation as well.

What about my coffee? We need to hydrate before having coffee. When you consume caffiene this lets off a ripple effect in your body- namely increases adrenaline and cortisol- yes- these are your stress hormones. If you are an already high stressed, high aniety and highly strung person- this coffee is doing you no favours. By saving it for later in the day when you are hydrated and can have it with some healthy fats- this will decrease the negative effects it has on your body.

Hydration Rule of Thumb: Drink  .03ml x your body weight per day.  Small amounts often.
Time out:

Our bodies were made to live in our PNS nervous system (Relax, Restore, Repair), and sometimes go into our SNS nervous system (Fight or Flight response). Due to our busy and stressed lifestyles now- we tend to live more in our SNS then our PNS…and this is causing major problems to our health. Yes- we need more down time. Our body, our mind and our wellbeing all crave the drop of stress hormones and the increase in happy hormones…. and we need to promote this DAILY.

What is one thing you can do every day that you know relaxes you? Try and build a habit to do this daily. Waiting for your long weekend away or the next school holidays is not going to cut it. We need to be doing more things we love to do EVERY day. So put your phone in a different room, switch off, relax- and enjoy the benefits!

Here are some suggestions to get your body from the SNS system to the PNS system:

  • Laughing and Playing
  • Taking a bath
  • Deep Breathing
  • Listening to music
  • Connecting with friends
  • Hugging
  • Walking in nature
  • Reading

I am sure you will know what makes you feel calm and what makes you feel happy- now how can you implement them into your life daily?

The Breathe

How we breathe sends signals to our brain on whether we are in a stressed or calm state. We can literally change the state we are in within 90 seconds through the breathe. When we are stressed we tend to take short, sharp breathes and our chest rises and falls. We want to send signals to our brain to relax- to this we need to take big, deep, belly breathes. Practise this when lying down- put your hand on your belly and watch it rise and fall when you inhale and exhale.

Try doing this method of Dr Libbys to really slow down your breathe:

“Inhale for 10 counts, hold for 10 counts and exhale for 10 counts. Get in a comfortable position for between 5-10 minutes. You can extend the count of exhalations to 15 the more you practise.”

Dr Libby describes The breathe perfectly in her blog:

https://www.drlibby.com/health-wellbeing/breathe-yourself-calm/

Try adding The Breathe into every hour of your life- slowing down the fast pace we live in.

Connections

It’s time to get back to real-life connections. We feel like we are connected to many people, many friends and many lives- as we see their updates or as I like to call it their ‘highlight reel’ on their social media. But what really makes the impact on your wellbeing is being connected to friends, family members, your community, your neighbour, your partner… and every person who adds to your life! We get a dopamine hit every time we have a positive conversation or a good expereince- when we are surrounded by people that we enjoy or love- we are more likely to get these dopamine hits, which are amazing for our health.

Try to unplug and reconnect. This might be a phone call to an old friend, a conversation with your partner or flatmate, or it may just be connecting with yourself. Try and do this everynight- to forget about your working day, your adult self and your worries. Be present with yourself and whoever you are with- so you can reconnect back to yourself and what is important to you.

If you want to make your life better- you need to start with each day at a time. Try and add just one of these tips into your daily life and see if it makes a difference.

Happy Wellbeing!

Miranda xo

Wellbeing Tips: Part One

“To own your life, You have got to own your day.” Aubrey Marcus.

This all starts with the simple decisions you make in your daily choices and daily habits. Sleep, Nutrition, Movement, the way you react to Stress, Hydration, Time Out, The Breathe and Connections all have a major impact on your daily life, your mind, your body and your WELLBEING.

Today I am am going to give you a brief overview of the first 4 choices you have, and how you can make a change to start to own your day. (See next blog for the other four!)

1. Sleep

Sleep boosts your immune system, supports toxin clearance, enhances muscle recovery, increases brain creativity, decreases stress- it does so many things! Lack of sleep has also been linked to an increased risk of respiratory infections and the common cold. Check out this study:

“150 adults were given nasal drops containing rhinovirus (a virus that commonly causes the common cold) and were quarantined and observed for 5 days. Those who slept for less than 7 hours were 3 times more likely to get a cold than those that slept 8 hours. Those with less than 90% sleep efficiency (time asleep/time in bed) were 5 times more likely to get a cold than those with higher sleep efficiency. This means that if you are a restless sleeper you’re more at risk of getting colds.” Shawn Stevenson, Sleep Smarter.

Top 2 things to improve your Sleep Quality?

#1. Have a sleep routine. Same pattern, same time. Wind down. Chill out. Go to bed at the same time each night.

#2 Get some real light.

Sleep in real dark. Our bodies are designed to wake with light and sleep at dark. Get sunlight in your eyes in the morning to help your brain set up your body clock (circadian rhythm). When the sun sets and it gets dark, reduce your exposure to artificial lighting so your brain understands that it’s night time. Dim your lights. If you need to have artificial lighting then block blue light which is from artificial lighting (phones, TVs, computers, LED lights). Blue light signals to your brain that it’s day time. This isn’t the right signal to be sending your brain if you’re looking to go to sleep.

2. Nutrition

We get to choose what we eat every time we go to eat (ha amazing right?)- Let’s make these choices count.

Every cell in our body needs certain chemicals in order to function optimally. That means we need ALOT of nutrients to get the correct minerals and vitamins in order for this to happen. If we are not eating properly and getting these minerals- our energy, our moods, our work, our relationships, our movement, our organs and our overall wellbeing are taking the toll.

We all know what we should be eating – so take ownership of this. ( If not- do some research and find out whats best for you, or get in touch for a Nutrition Consult). Set goals on what you will eat during the day, learn how to make nutritious and tasty salads, sign up to My Food Bag, Order My Plate- there are so many options whether we enjoy cooking or not…. if improving nutrition is your goal, then it’s time to make a start.

Check out some simply recipes here: Activ8 Recipes

3. Movement

I’m not going to harp on here. Regular exercise improves your mental health, your physcial health and your overall wellbeing. We all know it- but how do we do it? We need to get motivated and create daily habits which make us move.

#1 Start small- one day at a time. Set the time and place you will exercise- and stick to it.
#2 Rewards- reward with something you enjoy doing, either at the same time or after your new habit.
#3 Stick to it. Once you start to see results, you will keep going. Willpower will make you start, Habit will keep you going. Make this a habit.

How you move makes your day, When you move makes your day, What type of movement you do makes your day. Find a way to make movement part of your everyday life. If you are already exercising- find a goal that is going to keep you going. Find a goal that is going to make you push yourself to that next level. When we move more- this literally changes your life. Mentally and Physically. We are experts in supporting, motivating and kickstarting you in this process- please get in touch if you want a chat. Get in touch with Miranda

4. React to Stress in a Positive Way

The fight or flight mechanism is your body’s perfect tool for helping you cope with short term stress. It just isn’t useful to stay in this state for long periods. Modern life brings these stressors every day…especially with the pandemic. We have got to find a way to cope.  Find a way DAILY that brings your cortisol levels down. You can’t be in a negative and positive emotion at the same time- when you laugh, play, have fun, do something you love etc- this all decreases your stress levels and is a good mechanism to cope with stress.

Living in a state of high stress and fear just isn’t good for you. Under short periods of stress, cortisol (the body’s stress hormone) is anti-inflammatory and helps boost your immunity. Chronic high cortisol levels don’t boost your immune system at all and produce inflammatory chemicals called cytokines that cause inflammation and compromise the immune system.

Hans Selye, one of the earliest stress researchers has this quote:

“It’s not stress that kills us, it’s our reaction to it
How are you reacting to the current situation?
Are you taking control of your life?
Are you reacting in a way that is helpful to you and those around you?
If you have a purpose, mission statement and know your values for your life – now is the time to check in on them.”

Start by owning your day- then you can own your life!

From Miranda

 

 

 

 

Home Exercise Programme

This is the perfect programme to do if you can’t get to your normal Bootcamp, training or Gym workout. It is a general programme- so if you have any injuries or individual requirements- please get in touch for a more personalised programme.

You will need:

20% Motivation
Edge of a chair, bed- for triceps dips
A drinkbottle
Mat or towel

REPEAT 3X:
20 SQUATS
20 BACKWARD LUNGES
20 SQUAT PULSES

REPEAT 2X:
20 PRESS UPS
20 RENEGADE ROW
20 TRICEPS DIPS

REPEAT 1X:
20 BURPEES
20 SQUAT JUMPS
20 BASIC SIT UPS OR COMBINATION CRUNCHES

STRETCH

To find out how to do each execrise or for more explanation please get in touch:

Contact Us

Energy Balls

  • 3/4 cup of nutbutter…..or any nuts blended to a paste
  • 1/2 cup sweetner- dates, raw honey, maple syrup
  • 1 cup sunflower seeds or sesame seeds
  • 1/4 cup cocoa
  • 3/4 cup shredded coconut

Blend ingredients all together and make into round balls…roll in coconut. Put in fridge for 30min.

 

These energy balls are perfect with a cup of tea, to curb your afternoon sugar cravings or as s imple post-workout snack.

Home Workout during Lockdown

AMRAP 19 minutes

Complete each exercise 19 times, then repeat- do as many sets as you can within 19 minutes

Home Workout- 20 minutes

 

 

Immunity Boosting Recipes

Research over the past two decades has revealed that gut health is critical to overall health, and an unhealthy gut can contribute to a wide range of diseases as well as lower immunity.

Right now- Immunity is everything. We need to do all that we can to improve our Gut health, mental health and physcial health. So why not make some yummy recipes that are not only tasty- but are going to be good for the whole families immunity!

Be Pure Gut Healing Gummies

https://www.bepure.co.nz/blogs/news/gut-healing-gummies-recipe

Nadia Lims Winter Sunshine Tonic

https://nadialim.com/my-winter-sunshine-tonic/

Be Pure Homemade Bone Broth

https://www.bepure.co.nz/blogs/news/homemade-bone-broth-recipe

Activ8s Full Strength Smoothie

Immunity Boosting Protein Smoothie

 

How to boost Immunity

Immunity! Health! De-Stress! Supplements! Vitamins!

These are huge topics right now- and there is nothing new, but we are just more aware of these things at present.

So I want to keep it simple and let you know some basic things you can do to improve your Immunity right now.

1. Increase your immune- boosting nutrients

Try to make vegetables the main part of your meal, the more colourful your plate can be the better it is for you. The more varied vegetables, fruits and foods you can eat- the more nutrients you are going to get.

2. Zinc Intake

Most New Zealanders are deficient in Zinc due to our soil lacking this key nutrient. Eat oysters, nuts, seeds, fish, red meat and wholegrains. I also recommend a Zinc supplement to get your levels up to normal.

3. Vitamin C

As we head into Winter and aim to fight off viruses, colds and germs around it is essential we up our Vitamin C intake. Citrus fruit is great, but the following foods have more Vitamin C then oranges: Kiwifruit, Capsicum, Brussel sprouts and Chia Seeds- so snack on these raw to get the most out of them. Vitamin C powder or tablet is also a good idea to give kids to top them up, as well as yourself when feeling run down.

4. Vitamin A

These vitamins support the health of our respiratory tract and sinuses. Orange and Yellow vegetables are high in carotenes and Vitamin A- think pumpkin, oranges, carrott, squash and kumara.  The following also contain Vitamin A: Green leafy veges, egg yolk and salmon.

5. Take a multi-vitamin

If you are looking to increase your nutrient intake I recommend taking a high strength, high quality multi-vitamin to pick up those nutrients that we are either lacking in NZ soils, not consuming or low in. I recommend Be Pure supplements due to their quality, trusting products.

6. Exercise!

Continuing your exercise regimen is essential to keeping up your Immunity. To put it simply- when you exercise this puts stress on your body- your body then builds an immune response to this, enabling it to then have increased immunity when colds, flus and viruses hit.

If you would like to know more about our packages and how we can support your physical and mental health please get in touch Contact

Check out some of our nutritious recipes to support your health Recipes

 

 

Chocolate Protein Balls

5 T smooth Peanut Butter (I use Pics Peanut Butter)

1 serving Go Good Chocolate Whey Protein Powder (from Activ8)

2 T maple syrup or honey

1/2 vanilla extract or paste

2 t cacao powder

2 T rolled oats (optional if wanting gluten free)

2 t chia seeds

 

Blend together until well combined.

Shape into mini balls as a sweet treat, or larger balls for a post-workout snack.

I love this recipe- it is full of nutrients, sweet and satisfying. It is high in energy so make sure you only enjoy 1-2 per day if weight loss is a goal.

 

For a free sample of our Go Good Protein please pop into Activ8- you can then make this recipe or try it with one of our smoothie recipes.  Smoothies

 

 

Movement Emergency

 

We are exhausted and stressed out”

So we invite you to take some time out for yourself with Personal Training. To move. To exercise. To stretch. To take time away from your day to day stressors for just an hour – and focus on your health, happiness and wellbeing.

Timetable

“We are not prioritizing our health”

So we invite you to refocus on whats important.  To rediscover your goals with your own personal trainer on where you want to be and how you want to get there. Exploring your needs, desires and values, so you can restore more personal balance in your life.

About Us

“Our minds are cluttered by constant distractions.”

So we invite you to completely relax with Vinni and his Yoga sessions twice weekly.  To enjoy the present by being tech free for an hour, focusing inwards and on your body with no distractions. Stretching, breathing and becoming more flexible.

Fitness Classes

“Our bodies are in distress, because we are not taking care of our daily movement.”

So we invite you to reconnect with moving- with what we were born to do. Join us 3x per week with our outdoor bootcamps to move. To use our muscles to gain strength, making our heart beat to increase fitness and to get our blood flowing to elimiate toxins. Movement is life. If we are not moving, slowly our bodies will give up on us.

Bootcamps

“Our minds need more social connection”

So we invite you to join our Activ8 Family. To join a class that is fitted for your fitness, strength, age, budget and lifestyle. To meet other like-minded people. To make friends. To connect. To talk to one another and to laugh!

Fitness Classes

We invite you to move more. To start today. To prioritize you, your health and your happiness.

Look forward to hearing from you,

Contact Us Today

 

Miranda

Here it from our Clients, 2019

Thank-you for these amazing words. At Activ8 we pride ourselves on giving you a personal, fun and dynamic fitness experience like no other. We also provide you with a community, a family and a support system like no other. It is so warming to hear these words direct from clients to know we are delivering not only results; but making life-changing differences.

 

 

Christine Moore:

“I can’t thank the team at Activ8 enough.

I’m not a very self motivated person….so the alarm going off at 5.30 in the morning for Bootcamp, would sometimes be easy to ignore. But off I would go, rain, hail or shine. The trainers always smiling, joking and pushing us to what we think is breaking point. Humour is a huge part of what I love about Activ8, life can sometimes bring a lot of stress and challenges….a good laugh while you are being exercised to within an inch of your life is a great way to start the day.

They knew when to push me, when I needed it….and knew when to nurture me when life was giving me a hard time….with their help my fitness and strength reached a new level.”

Want to find out more about our bootcamp? Click here:  Bootcamps

Ashlyn Muir:

“My decision to start training with Activ8 was on accident but by far has been the best accident of my life.

At the beginning of 2019 so many things about my life where unhealthy- My lifestyle, My Job and My relationship with my self.

I was working at a job and I manage to get injured, I needed to see a physio, Jill was the only one in whangarei available at the time, I went to my appointment and saw all these happy people training and thought this might be fun. I had at this point just gotten sent a photo from my friend of us in Auckland this picture made me cry, I hated everything about it. At that very point I decided to change my entire life. I went sugar free for SIX months! Dairy free, gluten free and if I couldn’t make it I wouldn’t eat it. By doing this I had lost close to 25kgs going from 74kg down to 50kg, by eating more and doing it the healthy way I have learnt I am more able then I thought to achieve the things I want. I have gone down from a woman’s size 14/16 to a woman’s size 4/6.

I’ve gone from not being able to deadlift anything to 100kg, from 80kg leg press to 200kg. I could do 5 push ups max to now 12 push ups 3 times over, from 60kg squat to 115kg squat. The sky is the limit now!

I now see photos of myself and am proud of all the hard work I have done, along side that amazing trainers that push me to my limits and inspire me every time I train I wouldn’t be the person I am today without Activ8.

I love training at Activ8, I now train with Vinnie 3 times a week and do a yoga session too, coming to Activ8 and pushing myself each time is the best part of my days by far!

I wouldn’t want to be anywhere else, I look forward to continuing my training as I get ready to do my first every body building comps!

Who would have thought that a simple injury would change my life for the better
Thank you Activ8 Family!”

Meet our Personal Trainers here: About Us

 

Mel Gibbs:

“Huge thank you to the amazing ACTIV8 NORTHLAND team! I am was the typical ‘get a gym membership, go for a week then never got back’ type of person. I knew I needed to do something make a change that I would commit to. Deciding to start PT sessions with Ama-Lee Ball has been one of, if not the best decision I have made. Amz is a truly amazing trainer and now a great friend. Boxiv8, yoga, rush classes and PT sessions with the lovely smiling assassin Jacinta have been challenging but also so much fun and I credit the whole Activ8 team with helping me smash my goals.

The diversity of the classes and sessions that are offered and the friendly, inclusive and welcoming nature of the team brings me back every week.

30kgs down, improved strength, flexibility and confidence, it’s just the beginning. Can’t wait until the next chapter!”

Want to find out more about our classes? Fitness Classes

 

Sasha Butterworth:

“I started at Activ8 only a few months ago with my dad but have already seen improvements. Not only has it improved my physical strength but my mental strength instead of getting to 5 push ups and saying I give up I can now do 28 in a minute and still feel ready to go on to the next exercise. Activ8 has helped me overcome my bad relationship with food and replace it so that food is a positive thing to help fuel my body at the gym. Going to the gym is my favourite time of the week because everyone is so nice and it feels like a community. Joining Activ8 was one of the best decisions Dad and I have made and are looking forward to many more training sessions with Vinnie and all of the other Activ8 trainers!”

 

 

Michael Davis:

“A massive shout out to ACTIV8 NORTHLAND who are one of Dream It’s affiliated partners. They help me prepare with my physical conditioning and get a baseline fitness to take on these Dream It adventures around the world with confidence. It lets me focus on looking after my clients knowing my training is ticked off and done.

Life-changing fitness is what they offer. They enable me to do what I do and also change the lives of their clients along the way. They make training fun and offer a great variety to make it enjoyable and achievable. I’ve personally witnessed the massive difference they make in the lives of their clients. They cater to all shapes, sizes, ages and fitness levels.

I’ve worked with many fitness coaches, trainers, gymnasiums in my lifetime and occupation and these guys are rockstars. If you are in Northland do yourself a favour and give them a call. You won’t regret it.”

Find out about our next Bucket-List Fitness Adventure with Dream It: Contact

Read More:   Peru. Inspiration. New Beginnings.

 

Have you achieved a goal with Activ8? Transformed your mind, or body? Have you made a best friend, found your passion, or discovered something about yourself? Or maybe taking charge of your wellbeing has helped you succeed in other areas of life?

We’re looking to tell some real, inspiring stories from you in 2020. If you’ve got a story to tell, we’d love to hear it!

Please get in touch: Contact