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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 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.

The Clingy Baby Workout

The Clingy Baby Workout

As mums we all have those days where we really want to work out but our babies decide otherwise. So here is something you can do to integrate them into your workout. I call it the Clingy Baby Workout.  These exercises can all be done while comforting your baby and can even be done while playing, singing or kissing them along the way. You may not need a Personal Trainer but I am here to support you to keep fit at home too.

The Clingy Baby Workout

  • Squats:

In this exercise you carry your baby in a supported position as you would in a baby carrier with their head and hips supported. Stand with feet hip width apart and slowly lower into a seated position while keeping your chest and head up. Once you are at parallel, return to the standing position.

Tip:  Breathing is an important part of completing these exercises. Aim to breathe in on the easy part and breathe out during the work part. Eg. in a squat, you breathe in on the way down and out on the way up. As a bonus pelvic floor workout, lift your pelvic floor as your breathe out on your way up.

  • Lunges

Hold your baby in the same position as above. Stand with feet hip width apart again. Slowly step backwards and lower into the lunge position. You want to step back far enough so that both knees reach a 90 degree angle. Push through the heel of your front foot and return to standing.

Modification: If you are unsteady in the lunge position, step back into your lunge and complete all reps on one leg before changing sides.

  • Standing Heel Slides

Stand with feet narrow and underneath hips. Squat down to about half the depth of a normal squat. From here, slide your heel out straight to the side and return to the middle before swapping legs. Your baby is held in the same position as above.

  • Sumo Squat Holds

Stand with feet wide, turned out to 45 degrees. Lower down to your 90 degree squat position but this is a wide legged stance. Focus on keeping your knees over your toes and not letting them turn in. Hold at the bottom for 30 seconds and return to standing. Keep your chest and head up through this exercise and support your baby throughout.

Modification: If you feel pressure in your pelvic floor when you complete this exercise, bring your legs closer together and avoid going too low. Work within your comfort levels and listen to your body.

  • Push Ups

Lay your baby onto a towel or mat. Come over top of him/her in the push up position. This can be on your knees or toes depending on your fitness level. From this position you can entertain your baby with silly faces or as you lower into your pushup, give your baby a big kiss.

Modification: If you are a new mum and your core and pelvic floor are still recovering, complete your push ups in an incline position, meaning you place your hands on a chair or bench to complete the exercise. This will take pressure of the muscles recovering from pregnancy.

  • Glute Bridges

Lying on your back with your baby on your chest if they are big enough or sitting on the ground above your head if they are able to sit. Hold their hands to keep them sitting up. Keep your feet under your knees and push your hips up to the bridge position. Squeeze your glutes and push through your heels. This is a great exercise for your glutes and if you have them sitting above you, be careful of drool in the face.

  • Alternate Leg Raises

Lying on your back. Bend both knees to 90 degres with feet off the ground. Slowly lower one leg to the ground while straightening. Hold just above the ground once straight, slowly return it to the bent position. Repeat on the other side. Ensure that you don’t arch your lower back or twist your hips. This is a core stability exercise and is to be completed slowly and controlled. In this exercise your baby can be placed on your stomach, resting against your bent knees. If this creates too much pressure, have them lie next to you on the mat.

Modification: If you are not able to hold both legs up at the same time, place heels on the ground. Complete each leg extension with the opposite foot on the ground.

How to put it into The Clingy Baby Workout: 

Circuit:

– 45 seconds work, 15 seconds rest, moving through the list of exercises.

– Repeat for 2-4 rounds depending on time, fitness level and baby’s mood.

  • Squats
  • Lunges
  • Standing Heel Slides
  • Sumo Squat Holds
  • Push Ups
  • Glute Bridges
  • Alternate Leg raises

Precautions: These exercises may not be suitable for small babies or those without the neck or back strength to sit up. Ensure all movements are completed in a smooth and flowing manner. This is to ensure you do  not jolt your young baby’s head or neck. Keep your baby in a supported position throughout the workout.

Give our clingy baby workout a try and let us know how you like it. If you have any questions about the clingy baby workout, please Contact Us. For a fun, child friendly workout that’s safe for new mums, join our Mums & Bubs Fitness Classes on Tuesday and Thursday mornings at 9:30am. Book Online for your Free Trial Class.

What Mums Really Want

What Mums Really Want

Despite being a mum myself, I sometimes forget the simple things that mums really want. With Mother’s Day just last month I noticed that memes were going up on Facebook asking for things like 1 hour alone, going to the bathroom without an audience and sleep. So kids and husbands listen up. Mum doesn’t need an appliance or an expensive gift. She just wants some time for herself.  So what are the best ways to give mum that time to care for herself?

  • Relaxation

A big hit during Mothers Day was our gift packages which included a Remedial Massage Gift Voucher. Mums just wanted 1 hour to be spent on them without the interruption of kids, house work or their phones. They were given the gift of this 1 hour and walked out feeling refreshed and ready to tackle another week with the family. Secretly, mum is missing the family the whole time.

  • Peace and Quiet

During our Outdoor Group Training sessions I like to play background music, mainly for myself as I like to dance. One day I left the speakers at home. I apologised and surprisingly the mums said how nice it was as they never have any quiet time at home. I guess we forget how loud our lives can get with little people, big people, televisions, mobile phones, musical toys and the radio. When all of that is switched off we just get a little peace and quiet.

  • Adult Conversation

Now as mums we say we crave adult conversation but when we all get together, what do we talk about? Kids! I know my conversation usually revolves around poo stories and what gorgeous thing Blake has done this week. So our new version of adult conversation becomes finding other women that can relate to our poo stories and find support with one another.

  • To Lose Weight

Well this is one was more like ‘to lose weight but still eat chocolate and drink wine’. We are all working on the losing weight part together during our 12 week challenge. Some of the mums have given up chocolate and wine but still occasionally indulge as a treat. We are helping support mums in this goal by providing fitness classes where they can bring the kids along too. At Evolution Health Services we want to do as much as we can to help mums get what they want. So with all morning classes we now have a babysitter to entertain the kids while you focus on working out. We are lucky to have Dummies and Playdates Nanny Agency on board to provide fully qualified carers for us.  If you are a mum and need some help to get what you want, then Contact us to see how we can help.