Free Wellness Resources

If you’re keen to change your health for the better please help yourself to some of the below resources compiled free for you or perhaps even download my e-books!  In a nutshell everything says eat as fresh and clean as possible and avoid packaged food with refined sugars.

Free Weight Loss Resources

Download my FREE Fridge list here.  Keep this on the fridge and do the ‘YES’ list.
Download my FREE shopping list here.

Recommended Watching and Reading

Forks Over KnivesThis resource is available online, on DVD and You Tube.  Highly credible US doctors detail how society’s current diet of mass produced food is toxic and is responsible for many terminal illnesses and disease states.  Their recommendation for a plant-based diet reversed cancer in many of their own patients and convinced me to become vegan.

Fat, Sick and Nearly Dead‘; 
A highly accessible documentary by a US Journalist, Joe Cross, that reverses many of his own diet related conditions through juicing.  The documentary also follows his mentoring another person through a juice diet and their own health improvements.

Food Inc; A real kick in the nuts to the fast-food industry.  This movie & book detail how government subsidies encourage consumption of sugary products, large fast-food chains knuckle down farmers to feed their livestock with poor foods so they can offer consumers the lowest price and supermarkets use consumer behaviour psychology to  your disadvantage!

Hungry for ChangeI love so many of these movies but this is one of my favourites as it even details how the diet industry is a marketing wagon encouraging you to consume more and more of their products in the search for health.

Food Matters; Another life changing documentary detailing ‘you are what you eat’.  The producers of ‘Hungry for Change’ expose how the pharmaceutical industry and genetic modifications to food really do affect the health of the populace.

Fitness Tips

Fundamental to my own training style and developing an injury free body is technique and a varied exercise routine.  Build the following strong solid foundations and you should be a happy little camper every day you’re exercising.

The Classic Plank
The Classic Plank

1) A strong, active, responsive core.  It’s in the middle of your body for a reason and it’s central toa fit and strong body.  The ‘core’ can be defined differently depending on your exercise discipline, so please let me be clear here – when I train the ‘core’ I recognise and activate each part of the abdomen to work functionally, integrated with the rest of the body.  Other than eyebrow raises and bicep curls there are few movements that do not require core support.
Not to be mistaken with your 6-pack (rectus abdominus), the core (transverse abdominus) is like a belt around your internal organs holding them in and supporting the spine.  On top of the core (closer to the skin) sit the obliques – on the left and right of the torso – and in the middle of those sits your six-pack.  To build a strong, injury free body all of these muscles need to be trained separately and together.  While crunches and sit-ups have their place, solely focusing on these exercises in your ‘core’ work out will cause problems down the road.  The brain will use the strongest muscles during periods of high demand, and if your six pack is the strongest of your abdominal muscles this leaves your spine vulnerable when you’re carrying heavy objects, moving things around, pushing prams and picking kids up.

It’s for this reason that most good Personal Trainers will program exercises that all have strong core recruitment in each exercise in their programs for you.  To ensure  you’re training the right muscles, see here for instructional exercises on how to train the core.

2) Shoulders back and down. If you’re a client of mine, a Crossfitter or a client of any good Personal Trainer you probably hear this at least three times a session.  In the common office worker the shoulder blades are pulled forward by tight chest muscles (from desk-hunching), causing sore necks and backs and making it difficult to activate rarely used muscles.  The cue “shoulders back and down” means using the upper back muscles to retract the arms and shoulders back towards the spine and push the shoulder blades as far down your back as possible.  This encourages the recruitment of posterior postural muscles that are essential to counter your daily desk position and relieving neck pain.
Once the core is activated pull the shoulders back and down, tuck the chin in and then…

3) Externally rotate your femurs. AKA, squeeze your bum.  Turning  your thigh bones out lifts the thighs, rotates the knees out, lifts the arches and most importantly; engages the biggest muscles in the body.  Your butt should feel as though it’s lifting right into your back!

Once your core is on, shoulders are back and down, chin is in and your glutes are tight you have prepared the biggest and strongest muscles in the body for exercise.  You are now ready to train!

Note: If there is a weakness in any of the above three areas you are at risk of injury.  So please ensure they are all trained together in an integrated fashion and no preference is given to one area more than the other – this causes dysfunction in the body.  Please contact me if you are experiencing injury, pain, crunching or postural discomfort;  symptoms can be relieved by exercise.

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