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Will regular meditation help to lower my stress?

March 30, 2017realadmin_adminMindset

Stress. It’s around us daily. 
 
WORK

BILLS

RUNNING AROUND FOR THE KIDS

CLEANING

EMOTIONS 

Our lives are stressful. It’s almost impossible to get around it and even harder to control the stress. Because of this our body is regularly sitting in our sympathetic nervous system, which is basically our flight or fight response. Our body is not designed to be in this state for long periods of time but due to increasing stress in our lifestyles, this is beginning to happen. One of the best ways to transfer your body back to the parasympathetic nervous system (a more relaxed state) is the completion of regular meditation.

Meditation involves increasing mindfulness and focusing on the breathing of the individual. This helps to induce a range of benefits with the main benefit being that of relaxation. 

Various studies have shown the benefits of meditation in relation to stress. Once such study was published in general hospital psychiatry journal which followed up at 3 months and then 3 years and found that the subjects had noticeably lower levels of anxiety and stress when they completed regular forms of meditation. A study from the University of California even found that regular meditation lowered rates of overthinking and negative thought processes within the individuals.

Meditation doesn’t just help to lower markers of stress; it aids us in being able to function better while in a stressful situation. Regular meditation allows us more control of ourselves and when completed regularly will lower stress levels.
 
It can be as easy as just starting off with 10 minutes of meditation a day. Even this small amount will receive benefits. Longer forms of meditation will obviously be of greater benefit. But if you are new to meditation, a guided meditation experience would be the most beneficial to begin with. 

RFT 6 Week Meditation Course 
Thursday 30th of March at 730pm, 
$60 for 6 weeks for donation towards Simmone’s (meditation teacher chosen charity)
located in the yoga studio of Real Fitness for more information click here

or to simply register email info@realfitnesspt.com.au

Don’t know if you can meditate? 
If keeping still feels difficult right now I would recommend trying Yoga. As yoga brings awareness to the mind and body by slowing down the movement and focusing on breath. For a more of meditative yoga try Yin Yoga. We have two Yin Yoga classes Thursday night 6:30pm, Thursday 9:30am and Friday 9:45am.

If you want to understand more of Yin Yoga Anita will be holding a 2 hour Yin Yoga workshop this Sunday 2nd April 4:00pm to 5:30/6:00pm Bookings can be done today for more info or simply email info@realfitnesspt.com.au

realadmin_admin
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Instagram post 2197899506794829649_689560929 || CLIENT SPOTLIGHT || 🔦 🔦 
Jen and Kate Woodward!

We just had to give this strong mother and daughter duo a shoutout this week!

Both these awesome women have been extremely consistent with both their SPT sessions and their two HIIT classes per week. Both have seen amazing improvements in strength and technique as well as gaining some quality lean muscle mass along the way! And the best part... they LOVE training together! How cool is that?! Well done ladies! It’s great to see you pushing each other to new levels of health and fitness! 💪🏼💪🏼 Keep up the outstanding effort! 
Coach Wes
Instagram post 2197523394117813935_689560929 How Fruit and Veg can help with your digestion! 🍎🍌🍇🍋🥦🌶🍅🥬
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What secret ingredient do Fruit and Veg contain that helps with digestion? Fibre!
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Fibre is an indigestible form of carbohydrate, which comes from plant foods. There is soluble fibre, which helps to make you feel fuller for longer. And there is insoluble fibre, which absorbs water and helps us have regular bowel movements. Insoluble fibre also contains resistant starch, which is not digested in the small intestine but instead goes to the large intestine, where it helps produce good bacteria and improve your gut health. Gut health is the key to so many other benefits in the body and many holistic practitioners believe that good health starts in the gut. And good gut health = lots of fibre!
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So how much fibre should we eat? Males should eat a minimum of 30g and females a minimum of 25g a day. If you can eat more, awesome! Previously in our hunter-gatherer days it’s been said that we consumed up to 100g of fibre each day. But, its important to build your fibre intake up slowly over time, as over consumption (when you aren’t accustomed to eating over 30g fibre a day) can cause distress in the gut and give you bloating or gas.
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How can you eat more fibre? Pick your favourite fruits and veg and eat LOTS of them! My favourite fibre rich foods are avocado, peas and raspberries. But you should always aim for a variety of plant foods in your day. The more variety you have in your diet, the healthier your gut and the larger the range of nutrients you will consume!
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In the photos above you’ll see a few meals with over 15g fibre in each of them! Here’s what they each contain: .
1️⃣ Burrito bowl with chipotle black beans, refried beans, chargrilled capsicums, guacamole, salsa and brown rice
2️⃣ Mmiso eggplant with satay tofu, spinach, edamame, avocado, kim chi, and brown rice
3️⃣ Italian butter beans with roasted onion, zucchini, eggplant, tomato and garlic
4️⃣ Chipotle black beans with cauliflower ceviche, guacamole, basmati rice and tomato salsa
5️⃣ Mediterranean roast veg with lentils, onion, zucchini, potato, olives, capsicum, pumpkin, sweet potato and broccolini
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Coach 🐢
Instagram post 2197144637301352722_689560929 💥Coaches Of Coaches For 2019💥

Voted by their peers we had a tie for the RFT coaches of coaches for 2019. Well done to @coach.turtle and @damonjsmith_ for their incredible growth over 2019.

It’s hard when you are playing with the A-team because every single coach brings their own special quality to RFT but yet all working towards one mission, genuinely caring and making our clients number 1 and for that we are super grateful !

Both these guys have seperate qualities but both have a genienue passion to learn and grow themselves to be the best possible coach at RFT.

Brandon has invested in his own coach this year, delving deep into his own learnings and even completed several books to grow himself that has taken Brandon from strength to strength both professionally and personally. Brandon has a huge thirst to learn, grow and apply and it has been incredible to see the achievements he has made in 2019 with his own health and fitness but also his clients results! Another team value at RFT is to go above and beyond for our clients in which we have seen Brandon do in bucket loads.

Coach @damonjsmith_ is literally the legend of applying himself. Constantly wanting to grow himself, learn from Mitch and I and truly apply every single feedback we give him. His never afraid of feedback! Damon has a strong work ethic and will always put his team members and clients first. He has a genuine care and love for what he does and it shows in how happy his clients are. We have loved seeing our clients amazing results with Coach Damon. If you ever need anything Damon will always be the first guy that will put his hand up. A team player through and through, a never give up attitude with a true thirst to be best human he possibly can be!

Well done RFT Coaches of Coaches! Both of these guys will receive $300 each from us toward their next educational course or coaching of their choosing. 🔥 Bring on 2020 with the A-Team. ~Proud Leaders of the A-Team; @coachmitch_rft @organically_you
Instagram post 2196243296706136196_689560929 How to re-energise your morning 🤩

Do you find you are hitting the snooze button on your alarm more often than not? Struggling to get out of bed in the morning and all you can bare the thought of is clutching onto a hot cup of coffee? 
It doesn’t have to be this way! Bring back some zest into your morning routine. Recently I have started a solid morning ritual that I will do not matter the situation. And I can promise you I feel a million bucks for it as well.

1. Setting the alarm a mere 5mins earlier to get up and either meditate or do some form of movement. Squats, push ups or even foam rolling to gently wake up the body. Choose whatever rep range suits you, remember there is no right or wrong here.
2. Write down three gratefuls. They can be three small things that make you grateful to be alive and on this earth. 
3. Rehydrate. A glass of water in the morning to rehydrate the body and waken it up! Adding some Himalayan pink salt to your water to boost the minerals in your body after a nights sleep. 
4. Shower! Have your usual show however in the last 60-90 secs try a cold shower to finish with. Get your body out of routine and change it up a little! It will boost your senses, immune system and bloody flow! Try it tomorrow morning...I dare you. 
These are some great tips to re-energise and put a hop in your step! Change it up a little and try something new. Your morning will Thankyou for it 🙏🏽 Coach B x
Instagram post 2196188858205457575_689560929 🌱Plant vs Whey Protein Powder🐄 
You may be wondering or have seen in the gym or health stores both plant and ‘vegan’ protein powder or wpi or whey protein powder. Fortunately enough both have their benefits but are different in nature.
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Firstly with plant based protein, Plant based or Vegan protein powder is derived mainly from grains, legumes and seeds, majority of the time rice and pea are the main sources where by the carbohydrates and fats are drained by processors to make protein rich powders.

BENEFITS;
🌱 Plant based proteins carry vitamins and minerals as part of nutritional uptake
✅ Carry digestive enzymes and fibre making digestion and absorption easier
✅ Most plant based proteins are filled with 12-25g of protein per serve
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Whilst on the other hand whey protein or WPI is derived from cows which is separated from the casein in the manufacturing process and is a complete protein that comes in two form isolate and concentrate with isolate being the more pure form.

BENEFITS;
🐮 Whey protein contains all 9 essential amino acids that the body cannot produce on its own.
✅ Digests quickly this increasing muscle protein synthesis resulting in the amino acids being metabolised at a rapid rate.
✅ Strengthens the body’s antioxidant defences by promoting the formation of glutathione.
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Both proteins have there benefits and serve a place in your nutrition strategy to achieve your results as they are essential for muscle growth and will assist in maintaining a balanced diet.

COACH DAMON ✊🏻
Instagram post 2196097928177826496_689560929 Fighting Fit classes @realfitnesspt 🥊🥊 Why do we run them?

For overall fitness, variety and community!

A great sweaty way to get the heart rate pumping, blood flowing and some extra calories burning!

Fitness can be fun @realfitnesspt 🤩🥳🎊

Real Fitness Training.

Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

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