Anytime Fitness is Found to be Tough Remember Your Why!
Life is tough but it’s important to remember whats important and anytime fitness is found to be a ‘chore’ and not a ‘gift’ its time to re-prioritise.
You start out guns blazing and all systems go! Your pumped amped and ready… Then life kicks in. Bills need to be paid, chores need to be done and relationships need to be maintained. Sound familiar? Well here is the reality ‘we are all faced with our own pressures we place on ourselves’.
So why is it that a small percentage of our population crush life year in and year out? It’s simple. Practice! They practice managing all of life’s key priorities and allow themselves to maintain them over time.
The ‘why’ is the reason you exercise that has meaning to you. Here are a few great why’s with science backing them up:
Have more energy
Find more confidence in myself
Manage stress and hormones
Be more outgoing
Keep my weight and my shape
Personally my ‘why’ is simply – ‘I can’! I can:
Play with my kids after long hours
Lead my clients
Run with my dog
Lift heavy things
Be energetic and outgoing at social events
With ‘why’s’ as powerful as these, there is absolutely no way that I can aford to not find time to exercise/ train (yes there is a difference- more on that in a coming blog). Put simply it makes me feel the ‘best version of me’. I want you to feel the same way and why not? Who doesn’t want to feel the best versions of themselves?
So if that is not you YET, lets try it. Write down your reasons you would like to exercise and if you don’t know, then make a list of what you don’t want. This will help you make a new list of what you do want!
Here is a full coaching video for you to apply and conquer!
I hope you take the time to consider these important beliefs, as this is what the fit and healthy ‘know’. This is what counts deep down in keeping shape and conquering your day to day with energy and enthusiasm!
Make it Happen
Dion
Muscle Building Meals are Easier Than You Think!
Introducing ‘Muscle Building Meals’ with the slow cooker.
First go and get a slow cooker! Get a timer on it, so once it’s done it switches over to timer setting. It’s easy!
Get some Protein. Say 2 kilo because you want 10 serves! Beef, chicken breasts, a pork scotch fillet etc. Salt, pepper, toss it in.
Choose your vegetables. Get some and chop them up then throw them in. Frozen veggies work too.
Dice up some sweet potatoes or some butternut (any kind) and add them to the pot. Can use white potato but it depends if you are keen on excess calories.
Add liquid. Water works but I suggest stock, any kind: beef, chicken, or vegetable.
Herbage. Use whatever is handy. Dried stuff is fine but fresh oregano, thyme, rosemry is heary and so good for you.
In the morning, turn your cooker on low for 7-8 hours. Go and get your day done- smash it! Come home and it’ll be hot and ready. make a fresh salad to get some freshness in to you and store the leftovers for later.
Before you go to bed, toss a cup or two of steel cut oats in the slow cooker. For every cup of oats, add three cups of water. Add a pinch of salt.
If you want, add a couple of bananas, apples, or a bag of frozen berries or peaches.
Using the low setting, set the timer for around 6-7 hours. Go to bed.
Eat and store becasue your have several days sorted!
There it is. Delicious and simple the way you want it!
For your free session pass click here or below to come and try us no obligation.
We will support your goals, guide your fitness and make it fun.
We will help you achieve results, where others have failed you.
Most importantly, we will know who you are and
we will care that you are here!
So, at the end of your 30 Day Trial if we have not earned your
business then we do not deserve to have you as a member.
Make it happen
Dion
New Year’s Fitness Resolutions Often Fail!
It’s time for New Year’s Fitness Resolutions so welcome to 2018. Today I want to share with you some ideas on your resolution and why ‘most of them suck’.
But first I hope you have had a good break. I find that each year we start to wind down in early December. It’s all family and party time until January’s end, which is signified at Australia Day.
Over this period we re-energise ourselves for the year ahead. Hence why I take a break in blogging and articles. It’s also a great time for reflection and planning for the year ahead!
New Year’s Fitness Resolutions… I’m not a fan! Here’s why.
People go out on a whim!
Your mate has decided that his new year’s fitness resolution is to (whatever) and you hear it and think to yourself, “that’s cool, maybe I’ll try that”. Wrong!
For most of us, behaviour change needs to come from a deep ‘intrinsic’ motivator that has meaning and purpose in our lives. Basing decisions from an extrinsic motivator (a mate’s good idea) is a nice idea but rarely sticks because it’s not really what we want.
They are generally too big!
Many goals are too big. For instance “This year I want to lose ‘x’ kilo’s”. Losing 20 kilo’s may sound great but that is a huge task (if you want a kickstart on eating to get lean see this article here) . It’s made up of many actions to make happen (finding a gym, diet that works, training you like etc, etc) and even though you have good intentions, it can simply be too big and therefore, becomes overwhelming. Most of the time we go full throttle and start doing everything possible to achieve the goal (which is awesome) but then 3, 4, 6, 8 weeks down the line, chuck in the towel, as life happens and it becomes too much.
So I have a different approach for you to try if you wish. Perhaps this year you can ‘Focus on what you want’! I mean what you really want and then put it to the test.
Here’s how. Ask yourself these 3 questions:
What 1 habit would I like to achieve by Easter this year?
If I did this habit how would it impact my life?
Therefore by achieving _________ (fil in habit) I will benefit by _____ (fill in 1-3 benefits) and this will give me ___________ (2-3 values).
Now go and share it with 2 people and ask them to ‘test’ your will on the subject. Remain optimistic, calm and do not become defensive. They are asking you tough questions (I hope) to see if you have thought it through. Your job is to be positive and have a ‘can do’ attitude, so you can work through any obstacles that will pop up.
Give it a go this week. And I will share with you next week why I prefer focussing on ‘habits’ towards your success, rather than outcomes only.
Make it happen in 2018
Dion Mychalyn
Why Interval Training You Ask?
Looking for a challenge? Interval training. How about a way to drop extra pounds and get in rockin’ shape — in a minimum amount of time? It’s called interval training!
It’s long been the secret of top athletes and their coaches. But, with a little know-how, you can do it, too.
Interval training is an athletic training system that combines short bursts of intense activity, called intervals, with periods of lower intensity, or rest periods. By alternating the two throughout your workout your body is forced to exert more effort than it normally would during a steady, continuous workout of moderate intensity.
Developed in Sweden during the 1930s, interval training was known as “fartlek,” — that’s Swedish for “fast play” — for its bursts of speed of various lengths and duration. German running coach Woldemar Gerschler took things a step further, focusing on heart rate recovery.
Soon, interval training caught on among track stars, cross-country runners, and swimmers. It is now a mainstay among professional and amateur athletic coaches.
Disciplined Approach
“You’ve got to be disciplined with it, but you don’t have to do it much, or for too long,” says Doug Katona, a strength and conditioning coach who trains world-class athletes at his CrossFit Endurance gym in Newport Beach, Calif.
“Instead of 45 minutes on a recumbent bike, reading a magazine, give me 15 minutes of interval work,” Katona says. “It will be more challenging, but the workout will go by a lot faster and you’ll really like what your body starts to look like. After a few sessions, you’ll actually enjoy the workouts.”
Katona says that since he put some of his clients on the Tabata Method, which alternates 20 seconds of ultra-intense exercise with 10 seconds of rest for a total of four minutes, the results have been “through the roof.”
“Interval training trains your system to utilize different fuels for energy,” Katona says. “It stresses the body in a positive manner to force it to adapt.”
According to the American College of Sports Medicine, short, high-intensity exercises burn more calories than longer, low-intensity aerobic workouts. That’s probably why coaches and personal trainers insist it’s one of the best ways to lose weight
Interval training is accomplished by adjusting several factors in a workout: the length or duration of the intervals, the length or duration of the rest periods, and the type of activity taking place during the rest periods.
We have some changes to our operating hours and classes over the Christmas and New Year Break.
See Group Fitness Timetable and Warriors timetables here..
Every year here at VIVA our family will use the love and generosity of our wonderful members to help those in need. This year we have chosen to help disaster victims, by donating to Shoeboxes of Love.
WHAT IS SHOE BOXES OF LOVE?
Shoe Boxes of Love is dedicated to providing love and hope to those affected by
This includes, Men, Women, Teenagers, Toddlers, Babies and pets.
Shoe Boxes of Love provide love, hope, and support to those that are affected by a disaster, through the provision of “shoe boxes of love”, or shoe box size boxes of essential and luxury items.
Shoe Boxes of Love provides the wider community with an affordable, meaningful and practical way of contributing to disaster relief efforts.
Putting together a shoe box of love is lots of fun!
Think about the items you use each day – which items can’t you go without? These are exactly the types of items you could include.
Here is a list to provide some suggestions on what you might like to include in your box. Adding the items listed as ‘essential’ as a minimum reduces the need for us to add in those items.
Research and feedback received from people affected by previous disasters shows that receiving a box of well thought out luxury items is much more beneficial to the healing and recovery process.
Please note that for health and safety reasons, we do not accept ANY second hand items, furniture, electrical goods or food.
Please remember to clearly label your box with the intendend recipient’s age and gender (eg. Girl, 3-5 years).
So, next time you are at the supermarket, buy a few extra items and whack them in an empty shoebox and come and put it under our Christmas Tree!
It feels good, to make others feel great – so join us in the christmas spirit and donate to ‘Shoeboxes of Love’ TODAY.
Can Cancer be killed by Cannabis?
I came across this cancer article and felt like this may be something worth sharing with the VIVA Community. Information is knowledge. Enjoy x
The therapeutic potential of cannabis appears limitless, extending far beyond just relieving nausea or pain in the terminally ill. Christina Sanchez, a molecular biologist from Compultense University in Madrid, Spain, has been studying the molecular activity of cannabinoids for more than 10 years, and during this time she and her colleagues have learned that tetrahydrocannabinol, or THC, the primary psychoactive component of cannabis, induces tumor cell “suicide” while leaving healthy cells alone.
This amazing discovery was somewhat unexpected, as Sanchez and her team had initially been studying brain cancer cells for the purpose of better understanding how they function. But in the process, they observed that, when exposed to THC, tumoral cells not only ceased to multiply and proliferate but also destroyed themselves, both in lab tests and animal trials. Sanchez first reported on this back in 1998, publishing a paper on the anti-cancer effects of THC in the European biochemistry journal FEBS Letters.
“In the early 1960s, Raphael Mechoulam from the Hebrew University in Israel categorized the main compound in marijuana producing the psychoactive effects that we all know,” explained Sanchez during an interview with Cannabis Planet. “After the discovery of this compound that is called THC, it was pretty obvious that this compound had to be acting on the cells, on our organism, through a molecular mechanism.”
Sanchez expounds upon this and much more in a five-minute video segment available here.
Research Finds the Human body is designed to utilize cannabis compounds.
Later research in the 1980s revealed that the human body contains two specific targets for THC: an endogenous framework that processes THC and other cannabinoids, known as the endocannabinoid system, and various cannabinoid receptors throughout the body that utilize them. Together, these two natural systems allow the body to benefit from the cannabinoids found in cannabis, some of which aren’t found anywhere else in nature.
“The endocannabinoids, together with the receptors and the enzymes that synthesize, that produce, the endocannabinoids and that degrade the endocannabinoids, are what we call the endocannabinoid system,” added Sanchez. “And we now know that the endocannabinoid system regulates a lot of biological functions: appetite, food intake, motor behavior, reproduction, and many, many other functions. And that’s why the plant has such a wide therapeutic potential.”
“Phoenix Tears” cannabis oil is already helping people with cancer
When inhaled or consumed, cannabis cannabinoids are incorporated into the body’s natural endocannabinoid system, binding to cannabinoid receptors in the same way as endogenous cannabinoids. The effects of this in terms of cancer, as demonstrated in animal models of both breast and brain cancers, is that tumor cells are thrust into a state of apoptosis, meaning they self-destruct.
“Cells can die in different ways, and after cannabinoid treatment, they were dying in the clean way — they were committing suicide,” revealed Sanchez. One of the advantages of cannabinoids… is that they target, specifically, the tumor cells. They don’t have any toxic effect on normal, non-tumoral cells. And this is an advantage with respect to standard chemotherapy, which targets basically everything.”
What Sanchez is describing here sounds a lot like what Canadian researcher and innovator Rick Simpson has been doing with his “Phoenix Tears” cannabis oil, which has reportedly treated many people with cancer over the years without harming them like chemotherapy and radiation do.
You can learn more about Phoenix Tears here: PhoenixTears.ca.
“I cannot understand why cannabis is under Schedule I, because it is pretty obvious, not only from our work, but from the work of many other researchers, that the plant has very wide therapeutic potential,” emphasized Sanchez.
Whether Your in A Gym Adelaide or Not Here are 10 Tips to Get You Toned Now!
Viva Gym Adelaide will always go above and beyond for our members and these tips have been tried and tested to get results.
Good bodies are not for everyone- It’s tough! Set a timeframe and be realistic. Simply put some of you will not have the willpower to do what is necessary for a flat stomach or six pack. I know this because most want the easy way out. If you are serious then set a time frame and commit to it- No excuses! You can do it but don’t bull #$%^ yourself!
The best way to achieve results (and this has been proven time and time again) is to make yourself accountable to either:
A Person (coach- someone who will keeo you to account and support the journey)
A Program (this gives you a timeline and the investment supports your accountability)
Eat like a bodybuilder or if you are 80kgs and want to be 70kgs eat like a 70kg person! Watch your portion sizes, don’t eat what is put in front of you and feel you have to at a dinner. Be responsible for your weight and accountable to your goal! Go with your gut and don’t let others opinions affect your own.
Have a plan- 6 days a week have a routine with smaller portion sizes up to 7 meals a day. I.e. 1- oats and egg for breaky, 2- apple and almonds, 3- chicken- rice and veggies, 4- after workout protein shake, 5- can of tuna, 6 fish or lean meats such as eye fillet, goat, kangaroo, turkey and veggies with some sweet potato. And watch what’s on it! If you want a full detailed plan to kickstart you come see us at Viva Gym Adelaide.
Don’t starve- Drop up to 500 calories from your intake only. up to another 500 from exercise- See a PUSH_ Trainer to discuss your plan.
What About Protein?
Protein is King– make sure you are consuming up to 2 grams of protein per kilo of weight. Eat protein at each meal to keep you full and recover quicker as protein provides your body with the building blocks it needs. Supplement using a ‘whey protein isolate’ or concentrate depending on your budget.
Please don’t read this and do nothing! Take a point or two away and I will email you later this week with my next few tips. Slow and steady wins the race so make it happen….
Before reading this have you read 10 Tips to Get Toned Fast Part 1? More importantly have you employed what you learnt in Part 1? If not read it again here Viva Fitness 10 Tips To Get Toned Fast
Now for part 2. But if you want more detail check out the bodyblitz for a done for you action plan
6 Eat your veggies- power-packed with vitamins, minerals and antioxidants veggies also contain fibre, which helps fill you up for longer. It will also burn more energy when metabolizing these foods. The foods that contain water like lettuce, tomatoes and cucumbers etc, can be consumed till your content. The veggies that contain more starch like potato and corn can be consumed as your carbohydrate portion of a given meal. This is a much better carbohydrate form than processed whole grains, like breads, for fat loss.
7 Eat natural- Your body’s metabolism is designed to breakdown the foods you consume, so don’t interfere by doing this job for your body. For instance, eating potatoes as mash, peeling your fruit and veggies and overcooking will all deplete the nutrient value of your food. Why? It makes it easier for your body to digest, which means you burn ‘less’ calories in the process. Eating natural means you eat fresh foods, with minimal human interference. Thus turning your body into a ‘fat burning machine’! TIP: When shopping, walk outside the isles, as that is where the fresh foods are and spend little time inside the isles!
What about carbs?
8 Yes Reduce your carbohydrates- there is no such thing as an essential carbohydrate but there are essential proteins and fats. It is human instinct to crave meats for this reason but it is human behaviour to crave sugars. Why? Because of the hormonal response when eating sugars, your body ‘learns’ to crave them. However this is a craving you have acquired, not by necessity! Carbohydrates are energy foods and even though whole grains contain great amounts of B vitamins, so do dairy and meats. Carbohydrates should be eaten based on your energy requirements. There is no need to eat large amounts unless you exercise at high intensity for large amounts! Try to keep carbohydrate consumption around exercise and remove from late night snacks. Make veggies your carbohydrate of choice.
How about fat?
9 Watch your fats- Fats are essential but remember they still count as fat. With 9 calories to every gram of fat compared to 4 calories to every gram of protein/ carbohydrate, it is easy to see that you can eat a lot more food containing protein and carbs compared to fat. When eating fats, a daily requirement would be a 200 gram serve of fish, a teaspoon of olive oil, 1/8th of avocado, 20 cashews, 10 walnuts, and some pumpkin or sunflower seeds or dairy.
10 Drink more water- WhatIf i was to tell you there is one supplement that can make you stronger, feel better and improve your skin, energy, performance, concentration and overall health? Would you go out and pay $100 right now ? Most of us would right? It amazes me how many people do not understand the relationship between health and drinking everyday natural WATER. 1% dehydration can is a 10% strength loss. This would be a 45kilo squat compared to 50 kilo. Say you do three sets of 10 then you are lifting 150kilograms less weight in that workout! Read upcoming articles on why you need water later this month. For now drink 1litre per 25 kilograms of weight!
As always team, make it happen!
Dion
100% Natural VEGAN PLANT Protein Powder
Containing an excellent amino acid profile, Trilogy 100% Natural VEGAN Plant Protein Powder is a premium vegetarian, plant based protein made using a blend of hexane-free, non-GMO sprouted BROWN RICE that is enzymatically extracted from the whole grain using a low heat process as well as YELLOW PEA, which is extracted with water and is 100% chemical-free. Great tasting and a great supplement to add to your PUSH_Training Program!
Why go Vegan?
Our VEGAN Plant Protein is 100% dairy free, easily mixed and highly digestible. It is a great low allergenic natural protein that is wheat, gluten, lactose, soy, egg and animal product FREE and is perfect to help satisfy hunger cravings, aid muscle recovery and growth and to increase your daily protein intake.
Trilogy Nutrition goes to great lengths to ensure only the finest quality ingredients are used.
This product contains NO gluten, NO soy, NO transfats, NO lactose, NO wheat, NO egg, NO yeast, NO artificial flavours or sweeteners, NO artificial colours, NO corn and only NON-GMO Ingredients.
Our TrilogyVegan Plant Protein is not hydrolysed and doesn’t contain MSG.
What is hydrolysation and why don’t we do it?
Other vegetable proteins are made by boiling old vegetables that are unfit for sale in a vat of acid to create a brown sludge which is dried and powderised.
This process results in a vegetable protein that is high in MSG with an altered chemical profile that decreases its efficiency.Trilogy Vegan Protein contains a rice protein that is is extracted using a low temperature process and organic enzymes without any hexane or synthetic chemicals to avoid protein denaturation and ensure a superior flavour.
