6 Benefits of Boxing

Comment

6 Benefits of Boxing

boxilates2.jpg
box1.jpg
boxilates1.jpg

1. Serious Fat Burning

Boxing can burn a ton of calories per session. But unlike regular cardio. High intensity training (like what we do in Boxilates) burns calories both during AND after the session has finished. So you work hard during class and are still burning fat well after your post workout shower when your settling down to watch the Bachelorette!

2. Beautiful Muscle Tone

Boxing involves a fast repetitive action of punching and catching punches to build muscle endurance and tone. The high intensity cardio discussed above also helps to shed the excess fat which allows that 'tone' to be more visible. Compare that with slower and much heavier weight training and increased calorie consumption seen in body-building which is focused on building size/bulk.

3. Fun Cardio Fitness

I don't know about you but the treadmill is my idea of hell. A run.... even worse!
But boxing i am happy to puff for! It is a full body workout meaning that when you throw a punch, so many of your muscles have to contract at the same time. This makes your heart and lungs work overtime to pump blood containing oxygen all around your body. This increased demand burns fat and improves cardiovascular health! Having a huff and puff chat with a girlfriend while you exchange some friendly punches is the ideal sweat date!!

4. Improved Core Stability

Anything that causes your body to become unstable requires your core muscles to work harder in order to keep you balanced. Boxing requires a lot of fast, rotational movements and a strong core allow you to punch hard without losing your balance. It is one of the best ab workouts you can do!

5. Serious Stress Relief

What is better than hitting something at the end of a long, stressful day?! (In a safe and controlled environment of course) Boxing is a great workout to get you buff but it is also great for your mental health! Boxing with a friend within a group environment is an awesome way to relieve stress and connect with community! Plus the post workout flood of endorphins will make you feel like a million bucks!

6. Improved Confidence

Its hard not to feel awesome when you notice your strength improve over time and your body become stronger and firmer! Not just more confident in your skin but mentally. Knowing you are achieving something each workout and hearing that awesome sound when your glove lands in the middle of the pad and you feel like your almost in a little dance with your partner! As your technique,  coordination and strength improve, you will feel more empowered and confident and who doesn't want a bit of that!?

If you are keen to get pull on a pair of gloves and join us for The 6 Week Sculpt! 

Comment

'Mint Movement' Green Smoothie at Pave Cafe!

Comment

'Mint Movement' Green Smoothie at Pave Cafe!

Yes! Inspired by the S for Summer Challenge -  Our 21 Days of Smoothies Salads and Sunshine, Pave Cafe on The Parade have built an official 'MINT MOVEMENT' Green Smoothie!

pavegreensmoothie

It is absolutely delicious, refreshing and S for Summer approved with ingredients below:

  • Spinach & Kale - Super greens that are high in iron and minerals
  • Cucumber - Hydrating & good source of vitamin k.
  • Mint - Refreshing! 
  • Celery - High in fibre and low low calorie
  • Pear - Pears are rich in important antioxidants, flavonoids, and dietary fiber.
  • Banana - Good source of Potassium
  • Ice & Coconut Water

Come along to a class by booking here and then check out Pave on Facebook and head there for a post Pilates workout brunch and smoothie!

Comment

Corporate Pilates in a VUCA world.

Comment

Corporate Pilates in a VUCA world.

This VUCA world triggers the necessity for focus, mental flexibility, control and speed. It requires top performance of your organisations key assets - the employees! 

We all know that corporate wellness is all the rage, so how could Pilates help you build a more efficient and therefore profitable organisation in REAL terms?

Pilates helps increase focuses of staff by helping to reduce and manage stress. The current economic climate is volatile. Things are changing and moving fast. Pilates allows some time to stop and breathe. The act of connecting movement to breath is like a moving meditation which teaches participants simple ways to manage stress and control temper in high stress environments. This leads to more positive working relationships and better decision making skills.

Pilates builds efficiency and morale through confidence in ones self and trust between the team. Having a workforce who are confident and have their egos in check is important to the efficiency of the organisation and morale of a team.

Uncertainty and lack of communication can leave staff feeling insecure and excluded when you need them to be able to think on their feet and work as an effective and cohesive team. 
Pilates provides an even playing field for each individual within the organisation. Unlike a fun run or competitive sport, each team member is able to participate at their own level without standing out. No one can be bad at Pilates and no one can be left behind.  Participating as a group of individuals in an inclusive and caring environment builds trust and confidence. Helping to bind a team together.

Pilates makes your organisation more switched on thorough increased physical and mental agility. People who are fit and agile are happier and more present while at work. They are physically and mentally stronger than their less active counterparts and are more willing and able to adapt or change to suit the current climate. These people are more equip to make decisions today, not next week. This means that your company can get more done rather than waiting around for things to happen.

A 2014 study showed that the cost to Australian businesses of mental health conditions alone is $11 billion and the return on investment for promoting a mentally healthy workplace is $2.30 for every $1 invested. (PWC, Beyond Blue, National Mental Health Commission).  Of course, this is just playing with numbers, but what we can safely say is that this is an investment in staff that will see a return.

Pilates benefits the physical and mental health of your team in a cost effective and time efficient package. We come to you, classes are done in 45 minutes, require minimal space and everyone can participate.

If you are interested in implementing a Pilates and wellness program at your workplace, please contact me at hello@mintmovement.com

Comment

CHIA BOWL

Comment

CHIA BOWL

chia.jpg

Mamma Chia!
What's the fuss about these little seeds that get stuck in your teeth all day without you knowing?? Well apart from that, they're pretty darn good. They’re small, but mighty. Chia seeds are a fantastic source of the omega 3 fatty acid alpha-linolenic-acid, which is particularly important if you are a vegetarian or vegan.
Through a number of steps, a portion of this fatty acid eventually gets converted to EPA and DHA, the omega 3's we know to be essential for a whole heap of important bodily things including cellular integrity and signaling. This in turn creates healthy skin, hair, nails, eyes and brain development. Omega 3's are big players in our cardiovascular health, moods and mental health, cognitive function, and inflammation modulation. Chia seeds are also like a big buffet of B vitamins, and minerals like calcium, magnesium, iron, potassium, and zinc. And they also give you a whopping wallop of fibre providing about 5g per tablespoon! Hello healthy bowels! But make sure you keep hydrated, as these little seeds suck up water, helping to soften the stool and pass through the digestive system, but potentially hindering it’s movement if you don’t have enough water! So drink up! Chia seeds also pump up the protein providing about 2.5g per tablespoon. Together with the other goodies in this recipe, you can be sure you're looking after a good dose of your daily nutrient intake, buffing those bowels, gaining some glow, and all the while looking after your post-workout nutrition! Good Golly! 

Ingredients
3 tbsp. chia seeds
10 tbsp./150ml plant-based milk (almond/coconut/oat/rice)
¼ - ½ banana (fresh or frozen)
Handful of blueberries (fresh or frozen)

2 tbsp. water (approx)
1/3 cup of GF granola (recipe here)
or crunchy topping of choice!

Method
Combine chia seeds and milk in a bowl, whisk well for a minute or so, making sure to whisk out any clumps, cover and leave in the fridge overnight, or for a minimum of 20 minutes.

When ready to serve, blend banana, blueberries and water in a blender or with a hand blender.

Pour banana blueberry mix over chia pudding and top with granola, or any other delicious crunchy bits! Eat! 

Nutritional Information
Carbohydrates 36g, Protein 14g, Super Healthy Fats 29g, Fibre 22g

Stephanie is a naturopath in Adelaide. Check out more of her delicious and healthy recipes on her blog  'In Fine Fettle'

Comment

PILATES HELPS FIGHTS DEPRESSION!

Comment

PILATES HELPS FIGHTS DEPRESSION!

Its hard to prove that Pilates is good for both MIND and body.. it sometimes sounds corny as hell!
The Body part is undeniable... I could go on about this for days... The increased productivity someone will experience after a lunchtime class, the decreased anxiety levels of a stressed student after a session and the necessary time-out that a busy mum allows herself each week for her Pilates sanity session are all experiences of our Mint Movement Pilates clients.
There is a reason bend the physical strength and power you build in Pilates that keeps you coming back.. plus the fabulous company of the Mint team of course...!

But now there is actually a study that can demonstrate the mental benefits of Pilates... BOOM!

The Study

This study involved depressed women at a 'residential battered women’s center' who did 30-45 minutes of Pilates, 3 x per week for 12 weeks in group classes

The researchers measured levels of serotonin, a neurotransmitter well-known for its mood-boosting effects, before the women began Pilates and once again after the 12 weeks were complete. In addition to serotonin, they measured depression levels (by a 21 question survey called Beck Depression Inventory commonly used in research and clinical settings), blood pressure, flexibility, endurance, and strength (via a tool called a dynamometer) both before and after the intervention.

After 12 weeks of regular Pilates classes, the women had a significant increase in serotonin and 34% drop in severity of depression. (That level of improvement rivals the effects of some anti-depressant medications that target serotonin’s action in the brain!)

So Pilates literally makes your brain happier!!

The monoamines in the brain, such as serotonin and dopamine, have an improved transmission rate when exercising occurs. This is beneficial for those depressed because such chemicals in the brain directly affect on mood.”
— Hassan

Not only that, but the womens’ muscular endurance was significantly improved (by 38%), including abdominal muscle endurance. Their flexibility increased 48%and the participants boosted overall strength of their abdominal, back, and leg muscles... which is not surprising to all of us who are regulars on the Mat!

Last but not least, blood pressure was significantly reduced.

Literally every parameter that they measured improved, significantly!

Your brain loves it as much as your booty DOES!
 

You can read full findings of the study HERE and the original article here

Comment

R U OKAY?

Comment

R U OKAY?

Seriously, are you?

Depression and anxiety is rife in our community. Even if it doesn't appear extreme or debilitating, it can alter your day to day life and really make you feel like shit. Insecure, unsure and lacking in the confidence to "be" your true self. Over and over, exercise has been proven to have a positive impact on mental health and is well worth a try!

I know that back in the day when struggling with a time of deep sadness, exercise was my outlet! I would work really hard in order to sleep better and was in a room surrounded by people who were creating energy - how can that NOT lift your mood over time?
Apart from the effort required in class, nothing was expected of me during that 45 minutes. I didn't have to be funny, pretty or smart or any good at the class. It was 45 minutes just for me.. to be who i wanted to be and how i wanted to be that day.

No one can do it for you.. You have to want to feel better... which can be tough. But worth it!
Here is a list of tried a tested ways to get yourself up and feeling better. 
But when feeling flat, down and depressed it often feels like the last thing you feel like doing! 

SO HERE ARE A FEW TRIED AND TESTED TIPS!

Do it early - Train early in the morning, first thing. So there is NO time to think about if you feel good or bad, if you feel like doing it or not, you just get up, out of bed and into it!
Have your shoes and clothing ready to go right next to your bed. Set your alarm and just get out the door, even if its only around the block and you don't bother with a bra!

Visualise the reward - Walk to your local coffee shop - even if you get a bloody pastry, you'll feel better for walking there than if you drove your car!

Download - Download an audio book and listen to it while you go for a long walk - takes your mind and body to another place - away from your troubles and away from the couch!

 Reece Witherspoon loves a chat!

Reece Witherspoon loves a chat!

Walk and Talk - Call a friend or family member and walk around the block while you talk to them.. or even better, get them around and go for a walk together. 
Your body is moving and you can get out everything you need to say to a trusted buddy.

Phone a Friend - Call a mate who is into fitness and go walking with them or join them at their regular class. Committing to a friend and a formal studio workout can be really beneficial for people struggling with depression. The social support as well as financial commitment provides more of motivation to follow through compared to just "do i feel like it"
Plus the social interation with others outside of your usual circle is a great way to connect with a your community without feeling as though you have to perform or 'be' a certain way.

Are you okay day is the second thursday of September each year - So TODAY for 2015.

Do you have any tips to share for how to get up and exercise when your feeling flat?

 

Comment

Comment

Tight Hammies? Oh, I feel you!

TIGHT hamstring are THE worst! The tightness can make you feel all tied up and constricted which is NOT what we want when trying to attain a strong, flexible and supple body. 

So, whats a girl/lady/bloke to do?

Stretch of course! Yes, you just have to suck it up and DO IT!

Do a Pilates Roll down Video HERE and see how it feels. Perhaps take a photo or get someone to film you.
Then practice the stretches below as often as you can over the next ten days. Get your friend, significant other to join you or even get a stretch challenge going within your workplace!

FOR WORK:

   Standing Hamstring stretch  Using a chair (or the ground) take one leg in front and dorsiflex the foot (toes towards your nose)  Hinge at the hips, keeping your chest open, shoulders down and tummy tight until you feel a stretch in the back of the legs and breathe here. Move in and out of the most challenging part of the stretch and KEEP breathing! Do this for 30-6o seconds on each side.


Standing Hamstring stretch Using a chair (or the ground) take one leg in front and dorsiflex the foot (toes towards your nose) 
Hinge at the hips, keeping your chest open, shoulders down and tummy tight until you feel a stretch in the back of the legs and breathe here.
Move in and out of the most challenging part of the stretch and KEEP breathing! Do this for 30-6o seconds on each side.

  Gently rolling  of the sole of your foot with a tennis, golf or lacrosse ball helps to loosen the strong network of connective tissue (fascia) that runs from the toes, all the way up the back of the body to the upper brow. This might feel uncomfortable at first but take it nice and easy and apply more pressure as you get comfy with it. Do this one for around 5 minutes on each foot.

Gently rolling of the sole of your foot with a tennis, golf or lacrosse ball helps to loosen the strong network of connective tissue (fascia) that runs from the toes, all the way up the back of the body to the upper brow. This might feel uncomfortable at first but take it nice and easy and apply more pressure as you get comfy with it. Do this one for around 5 minutes on each foot.

This video is an incredible look at the connective tissue fascia that we talk about when foam rolling or rolling the soles of the feet like in the previous exercise.

This stuff blows my mind!!


FOR HOME TIME:

 Down Ward Dog Hands wide, feet hip width and fingers spread wide. Shoulders broad with a feeling of wrapping the upper arms so armpits face earlobes. Keep knees as bent as you need and alternate walking out those heels.

Down Ward Dog
Hands wide, feet hip width and fingers spread wide. Shoulders broad with a feeling of wrapping the upper arms so armpits face earlobes.
Keep knees as bent as you need and alternate walking out those heels.

 Pigeon Pose Keep shoulders back, chest open and stomach engaged to protect the lower back. The front foot can come back towards the opposite hip rather than straight across the mat as in this photo and can point/relax the back foot, keeping the leg nice and straight behind the hip

Pigeon Pose
Keep shoulders back, chest open and stomach engaged to protect the lower back. The front foot can come back towards the opposite hip rather than straight across the mat as in this photo and can point/relax the back foot, keeping the leg nice and straight behind the hip

 Laying hamstring stretch. Keep head, neck and shoulders relaxed. The grounded leg can stay bent if needed. keep hips level and try not to build tension in the neck with rounded shoulders - use a towel, belt or strap to hook around the top foot so that upper body can relax more.

Laying hamstring stretch.
Keep head, neck and shoulders relaxed.
The grounded leg can stay bent if needed.
keep hips level and try not to build tension in the neck with rounded shoulders - use a towel, belt or strap to hook around the top foot so that upper body can relax more.

HAPPY STRETCHING!
Try to enjoy this and breathe. If meditation is not your thing, allow this to act as some gentle relaxation time... alternatively, if this is excruciating... again, breathe through it. Take your time and don't try to contort your body into horrible positions that feel shit house.

Modify to suit your body. As long as you feel a gentle stretch, you are making progress! Stay consistent and post some pics to show me!

xxx

Comment

FEAR . . .

Comment

FEAR . . .

FEAR... what a pain in the ass it is!!
Something I have learnt in my 28th year is that FEAR is the biggest thing holding us all back from our true potential.
Certainly holding me back... from promoting the business, holding me back from being more vulnerable in relationships... holding me back from deciding on what I really want in life....holding me back from getting fitter and stronger or becoming as successful as i "want" to be.
Fear of failure...fear of success...fear of judgement....fear of being as good as i can be......fear of having to keep it up....fear of looking like an idiot.... argh...
 

your-fear-is-full-of-shit

What I am very happy I have learnt in my 28th year is all of the above!
Discovering this has been the most liberating thing! By acknowledging all of this fear and the limiting beliefs that come with it, I can begin to work through them and into a life of action and progress instead of feeling frozen by fear and stagnant in life.

Does this strike a cord with you? If so, what are you putting off out of fear?

Comment

7 REASONS WE ALL NEED MORE CHIA IN OUR LIFE

Comment

7 REASONS WE ALL NEED MORE CHIA IN OUR LIFE

1. HIGH in Fiber
1 TBLS chia seeds contains approx 12g carbs but 11g of those are fibre making them a very healthy addition to your meal. Fibre is essential for helping the body detox and literally flush the . . . shit from your system. 

2. Good source of plant based Protein
Chia seeds are an excellent source of healthy and happy plant-based protein with almost 5g of protein in just one TBLS. 

3. Healthy Fat.
Chia seeds are full of healthy omega fats that are necessary for brain function, great skin, hair, nails and all the pretty things that we like.

4. Keep Cravings at bay

Like all things high in fibre, chia seeds help fill you up and keep cravings at bay. They also help regulate your blood sugar levels so you aren't searching for a chocolate bar after lunch!

5. Versatile!

Chia seeds can be used as an egg replacement in vegan cooking, can be made into jams, puddings, added to baking, savoury dishes and eaten hot or cold! 

6. High in Calcium

Chia seeds are a plant-based source of calcium and a healthier alternative to processed dairy products that can mess with your digestion and create more inflammation in the body.

7. Healthy alternative to puddings and jams

If you miss your Nana's sago/tapioca or rice puddings, try making a healthier alternative with Chia seeds. Love Jam but are trying to ease up on the sugar? Check out my Berry Chia Jam Recipe.

Source: Authority Nutrition

Comment

5 STEPS TO LOSE FAT ONCE AND FOR ALL

Comment

5 STEPS TO LOSE FAT ONCE AND FOR ALL

1. MOVE MORE. . . SIT LESS
This one is is simple.. but annoying as we live in a world where computers, cars and couches are everywhere.... and pretty appealing! Get more active on the weekends. Walk to work, take the stairs, learn to surf, do star jumps in ad breaks, walk to a cafe one block further away. . .
Finding little ways to move more throughout the day will improve your overall healthy and enough of them combined with regular workouts and eating well will lead to seemingly effortless changes in your body.

2. EAT MORE VEGETABLES.. 
Like a shit load of vegetables! Add other delicious things like protein and whole grains to make it a satisfying meal but make sure there are veggies on your plate. Enjoy eating them, take time to savour the looks, the smell, the taste and texture of your meal.

3. FIND A HOBBY OR PASSION
Not structured exercise, not food and cooking, not googling weight loss or celebrity diets!
Go out and have a hit of tennis, start painting, learn to speak a language, read a great book or learn to knit. Something to stimulate your mind, keep you active and your hands busy - less time to think about food or sit and watch tv or google stuff!

4. FIND AN EXERCISE YOU LIKE (AND MAKES YOU FEEL GOOD)
If you LOVE High intensity training, don't just do yoga because everyone else is.
If you love long walks, don't sign up for a bootcamp just because it burns more calories.
Vary intensity within your workouts and try different classes and styles to keep things interesting and your brain and body stimulated but please STOP doing (or guilting yourself to do) some workout you hate just because a Victoria's Secret model was photographed doing it!

5. FIGURE OUT YOUR TRIGGERS
When do you over eat? Why do you sit all day when you know you would feel better heading out the door for a walk.. What are your excuses?
These can be harder questions to answer, but identifying your triggers for eating more or feeling low and lethargic, you are closer to being able to do something about changing them.

Share your triggers for advice on getting past them or let me know what your active hobby is that keeps you moving more each day?

Comment