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What is Metafit?

What is Metafit?

You have heard us talking about it. You have seen posts on Facebook. You may have even seen the YouTube videos. But what is Metafit? Metafit is a 30 minute workout based on the principles of high intensity interval training. Designed by an ex-British Royal Marine Commando, he uses bodyweight exercises to create a heart racing, metabolism boosting workout.  With track names like ‘Venom’, ‘Bad Boy’, ‘Shredder’ and ‘Chicken Loop’, you may be a little unsure what you will be getting into but I can assure you, it’s worth the hard work.   Why should you love Metafit?

  • Metafit is as hard as you make it

Metafit never gets easier, you just work harder. All exercises are scaled to your fitness level and as your fitness improves, you are given a progression to the exercise. The idea is that you work as hard as you can at your fitness level to create that high intensity.

  • New track every month

On the 15th of every month, a new track is released. That means that every month I have a new workout to share. I look forward to seeing what they will come up with next and to see how hard everyone gets to work. By the end we decide whether we liked that one and put it on the list to repeat again soon or whether that one is avoided. I like to play requests from client favourites some weeks and other weeks I choose my favourites to push them when needed. Look out on our Metafit Evolution Facebook page for the new track name each month.

  • Set to music but no dance skills required

The workout has a music track with prompts for each exercise designed to give you extra motivation. You don’t complete the exercises to the beat, you just work out as hard as possible in that interval. The moves are meant to be completed at full range of motion and do not require artistic flare.

  • Strengthening you to the Core

Each workout involves a range of core strengthening exercises. As you work with progressions, you start to notice soon after starting Metafit that you can hold your planks longer and notice the flow on effects to push ups, for example.  Once you can hold your plank, you add on ‘Hot Hands’, ‘Superman Planks’ and ‘Crab Walks’. All sound tricky but you get the hang in no time.  My Top 3 Metafit Tracks:

  1. Behind Enemy Lines
  2. Spartan Matrix
  3. Green Lid

Mel’s Top 3 Metafit Tracks:

  1. Big Cheese Matrix
  2. Bad Boy
  3. Behind Enermy Lines

Are you interested in getting a great workout in under 30 minutes? Contact us to Trial your FIRST SESSION FREE.

School Holiday Workout with the Kids

School Holiday Workout with the Kids

​It’s that time again where the kids are at home for the ​​school holidays and you are looking for something to keep them occupied. Instead of ​leaving them with the TV and iPad every day, why not go outside and try our school holiday workout with the kids.  Personal Training for kids does not need to be complex. The best exercises for kids involve fun. Like walking like a bear, or jumping like a frog. They are simple exercises without the need for equipment. Bodyweight exercises use so many more muscles in the body and are sure to get them ready for their afternoon nap.   Exercises to try with the kids:

  • Bear Crawls

Get your whole body working with this fun move. Many of our mums don’t enjoy this one at first but always report how many muscles are sore the next day. A good sore from being worked. Get the kids moving around the yard or park. To add a challenge, get them to try bear walking backwards.

  • Gorillas​

Have fun with the kids by lining them up and having races. Who is the fastest gorilla in your family. Watch our quick video to show you the movement. Click here

  • Crab Walk

Another fun one to get the kids in a silly position and working many muscles. Check out our video to see how it’s done. Click here

  • Frog Jumps

Jump around like a frog. Feet out wide, squat down low and jump with your hands between your legs. Try jumping as high they can or who can jump the farthest.

  • Squats

A basic movement of many of our workouts is the squat. Kids are great at squats. They always get into the right position and don’t have to think to hard about it.

  • Burpees

You may dislike burpess but this is another exercise kids are great at. No matter how you get down to the ground, as long as you get down and back to standing. Add a jump for a bit more fun and get that heart racing.   With all exercises with kids, there does not need to be a specific rep count or number of sets. Just keep going until they are tired or bored and move to the next. Just keep it simple and fun.  We run Family Fun Days around Holiday periods and Public Holidays. These days are designed to involve the whole family in your workouts. Keep an eye on our Facebook Page for details of our next day. Also you are welcome to bring the kids along to your next training session with us. See how much they enjoy working out too. Contact us now to book your space.

What To Do When You Can't Get A Massage

What To Do When You Can't Get A Massage

Remedial Massage is something we would all love to be able to receive every day or at least weekly. I would even settle for monthly. Sometimes we get too busy to fit one in. Sometimes we forget to care for ourselves. And other times your favourite Remedial Massage Therapist is just not available. The best way to get through when you are too busy for a massage is some self care. So here’s my tips on what to do when you can’t get a massage.  1. Foam Rolling My number one thing to teach clients at the moment is foam rolling. It’s very effective in improving mobility and relieving the associated pain. Foam rolling works similar to the way I work when giving a Remedial Massage. You locate the myofascial trigger point and hold the position until the pain subsides. Then move to the next point.  You should always try to buy a good quality foam that won’t compress under pressure. Macarthur Fitness Equipment in Narellan stock two sizes: 18″ length for $26.95 and 36″ length for $38.50.   2. Massage Balls Have you seen those spiky little balls that fit in your hand? Well these little torture devices work wonders in relieving pain and triggers points in muscles like a foam roller. The difference is they are much smaller allowing them to get in around the shoulders, chest and neck. Also great for the glute region.  Be warned they are a more intense so ease onto them. Even try leaning against a wall with the ball in between to allow you to control the depth a little more.  3. Stretches If you are experiencing pain due to poor posture, headaches due to muscle tension or delayed onset muscle soreness then stretches are another way to ease your aches. When completing stretches you need to relax and take deep breaths. This helps the muscles to release and allows for a deeper stretch. Your muscles will not release if you are holding your breath.  Focus on placing your body in good posture before you move into a stretch. Bending where you can rest your hands on your shins, rather than straining with a curved back to reach your toes.  4. Heat packs Heat is great for chronic pains and general muscle stiffness. It should be avoided if you have an acute injury or a throbbing headache. In these cases ice may be your better option. Use heat in conjunction with stretches. Apply a heat pack for 10-15 minutes max, then take a few deep breaths before starting some stretches. Together they will increase the circulation to the muscles and allow greater mobility. 5. Partner Massage I know this can be a long shot for some people but why not ask your partner to give you a massage? I regularly sit down in front of Tristan and tell him where to press around my neck and shoulders. If you communicate where you need the pressure, how much pressure you can tolerate and how long, you should have some relief from pain.  A tip for those hubbies that say they have sore hands after a minute: Use bodyweight. Make sure you get above and lean into the body. Using thumbs and squeezing with hands will tire you out very quickly. It is safe for you to massage one another and she may even return the favour after your long day at work. If you need help with foam roller, massage ball or stretching exercises, YouTube has thousands of exercises to target each body part. If you are still unsure, Contact us and we can show you how.  If you do get time for a Remedial Massage, I will do my best to fit you in at a time suitable to you. Contact Me for the next available appointment. 

What to Do When You Lose Motivation

What to Do When You Lose Motivation

This week the girls in our 12 Week Challenge started to share their feelings with losing motivation and all the things going on with them that are impacting how they feel. Well yesterday I also hit this motivational wall. So what do you do when you feel yourself losing your motivation? Yesterday I went into justification mode where I started to think of all the reasons I didn’t need to continue on my quest to lose weight prior to my wedding. I started to think why bother as my wedding dress already fits. I thought my shoulders already look good and my butt will be hidden under the big dress so who cares. I lacked motivation as my weight is in no way affecting my health at this time. I can move well and am quite fit so what’s the reason for working so hard? One of the girls posted a motivational quote in our Facebook Group (Pictured) as week ago. I agreed with it at the time and had heard it before but it sat in the back of my mind. So I realised I quickly needed to snap out of it for the sake of the group and myself. I felt like quitting but why had I started? I started this 12 week program to look and feel good for my wedding day. I didn’t want to look at all those professional photos and regret not working hard enough and overindulging. I wanted the stamina to get through the day and feel great while having fun with friends and family. Next it was time to take action and here’s what I did: 

  • Put on my engagement ring

 As a Remedial Massage Therapist and Personal Trainer, my job does not really allow me to wear jewellery. On weekends I am usually working and running around so I forget to wear it. So today I put it on as a reminder of my why. 

  •  Found the photo of my wedding dress

 I was due to go for a hair trial this week so my sister forwarded me a picture of me in my dress. It was perfect timing as I needed to see it. I have looked at it a couple of times in the last 24 hours to inspire that drive to return.  It’s starting to work and I am ready to take on Metafit tonight. 

  • Had a cry

 A cry always helps. I sat down with my partner and told him all of my feelings. He is not emotional like me but he has now learnt to just listen and let me get it all out. What better way to remind you of the commitment you are about to make than having the confidence to share your feelings with that man.  

  • Ate ice cream

 Yep I fell off the wagon so to speak and ate an ice cream. But this morning I got up and cooked myself eggs for breakfast as usual. I didn’t decide that this week was a blow out and restart Monday. I chalked it up as a one off and continued with my plan.  I am starting to feel better and I even stopped procrastinating over my wedding invites. These are now done too. So bring on Metafit tonight and boxing tomorrow. Being a Personal Trainer does not excuse me from being human. I wish that perfect commitment came with the qualification. I have to work on my motivation, commitment and will power too. Thank you Amy for your motivational quote. It got me back on track so I can help you all keep to your commitment. 

Remedial Massage Vs Relaxation Massage

Remedial Massage Vs Relaxation Massage

When booking a massage you should understand the differences in massage styles so you know what type would best work for you and your needs. I am often asked the differences in Remedial Massage Vs Relaxation Massage so let’s have a look.

Remedial Massage

Remedial Massage involves the use of a range of manual therapy techniques to treat specific injuries, pain or muscular conditions. These techniques can involve deep tissue massage, trigger point therapy, myofascial release and muscle energy techniques. Remedial Massage Therapists can also assess imbalances in the body through postural analysis and may prescribe specific stretching and strengthening exercises.  Remedial Massage Therapists are trained at a higher level. The current training standard is the Diploma of Remedial Massage (or equivalent).  Remedial Massage may assist with:

  • Lower back pain
  • Headaches
  • Pregnancy related hip and back pain
  • Poor posture
  • Neck and shoulder pain
  • Restricted movement caused by soft tissue
  • Restricted breathing
  • Sports injuries

While it is expected that a Remedial Massage is deep and painful, it does not need to be. Some Remedial techniques involve a more gentle approach and can be as effective, if not more effective, than deep techniques. Deep Massage techniques can sometimes cause a stress response in the body which goes against what is trying to be achieved. Your Remedial Massage Therapist will check with you regarding your pain levels, so please be honest and do not think you need to ‘suck it up’.

Relaxation Massage

Relaxation Massage, also referred to as Swedish Massage, is a gentle massage aimed at promoting a relaxation response within the body. The massage strokes are long and flowing. The pressure is gentle and does not address any injuries or pain.  Relaxation Massage is beneficial for:

  • Improved sleep
  • Reduced anxiety and tension
  • Improve circulation
  • Improved overall well-being

Massage Therapists are qualified at a Certificate 4 level, with Certificate IV in Massage being the current standard.  While there are some differences with Remedial and Relaxation Massage, you may find that a Remedial Massage Therapist can provide you with a relaxing experience while still treating areas of pain and tightness. This again reinforces that we want the body to be relaxed and to promote overall well-being.

At Evolution Health Services we aim to provide an effective Remedial Massage treatment while leaving you feeling relaxed and rejuvenated. Our Remedial Massage Therapists will communicate with you regarding your injury and do our best to complete your Massage with targeted relaxation techniques to ensure you forget any discomfort you have experienced.  If you have any further questions about Remedial Massage or Relaxation Massage, please feel free to Contact Us or Book Online Here.

5 Ways To Fake It Til You Make It

5 Ways To Fake It Til You Make It

Feeling uninspired to get back into exercise after the Long Weekend? Just generally struggle on a Monday with motivation? While you keep telling yourself you don’t feel like it, you never will. So here’s my top 5 ways to fake it til you make it.  1. Dress the part Get your butt out of bed. Throw on your fave tights and singlet. Wear your funky coloured joggers and walk out the door. When you wear an outfit you are comfortable in and feel great in you are one step closer to getting to work. My favourite workout clothes involve a fluoro green crop top, men’slarge singlet (Evolution branded of course), high waisted Lorna Jane Tights and green/yellow/red shoes. It looks funky, is comfortable and covers my not so great bits while showing off my toned shoulder. It’s all about flaunting your best bits. 2. Stand tall  Posture plays a huge part in how we feel. Have you ever stood in perfect posture and felt how light you feel? If you want to try it, just ask me next session and I will show you how to do it. Posture also affects how people see us. If you saw a girl with hunched shoulders and looking at the ground, what would you think? I would think she’s probably pretty shy and not confident in herself. While the lady strutting along next to her, standing tall, shoulders back, head high, looks like she is ready to take on the world. Who would you wanna be? So once you have the outfit, strut your stuff in it. Walk into that Group Training Session or Personal Training Session like you are ready to take on that workout, even if you don’t yet feel it. 3. Act stronger Once you start your workout, don’t just go through the motions. Get into your posture, use great technique and lift that weight with intention. Run with your head held high. You will be amazed at how much easier running will be when you can breathe well and also how light that weight feels when you aren’t acting like a weak little princess. You are strong and don’t you forget it. 4. Tell yourself how awesome you are Acknowledge your awesomeness with everything you achieve throughout the workout. Think about how much you have achieved in the time you have been training. Were you a​​ble to do that push up last week or month? Were you able to do burpees? How far can you jog now? These little changes may creep up on you but they show you how your hard work is paying off. 5. Believe it Now that you have faked your way through your workout, it’s time to believe it. Do you believe you are that funky dressed woman, strutting herself into the workout, smashing out every exercise asked of her and doing more than she could last week? Well believe it baby because you just did it. Now how do you feel? Are you glad you got your butt out of bed this morning? Read this every Monday morning and remind yourself how awesome you are! If you have any questions about how awesome you are, then contact me and we can have a chat. I will always find something that you are great at doing. Enjoy your new attitude.