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Move 123 offers an extensive library of innovative, motivating and high quality exercise classes that cater to all fitness levels and have been designed with both the member and club in mind!

Friday, 30 September 2011

Yoga Revelation ABS workout - Full 30 minute routine - eFit30

Check out our latest post on the eFit30 Gym Chanel. 30 minutes of Yoga with Valerie Goodman.

Valerie Goodman is the founder of Yoga Revelation. She is passionate about teaching and practicing yoga from the heart. She is a certified yoga instructor and currently teaches at the YMCA and has a private client business. She has taken advanced training to teach Yin Yoga, Yoga for MS, and advanced training from one of the most respected yogis in the world, Ganga White. She wants you to know that if you can breathe, you can do yoga...don't worry about flexibility...it comes. It is on her "bucket list' to visit Australia and would love to share the great energy by leading some yoga classes while there!
Want More? Hit the like button on You Tube to encourage Valerie to upload more routines for us..

Feel better 30 minutes from now eFit30. www.eFit30.com

Wednesday, 28 September 2011

What is the best way to get great abs and realistically how long does it take?


All the research says that we humans can't spot reduce our weight so please bear this in mind if you're trying to shape up any particular body part. This aside, the best way you can prepare your body for a six pack is to find exercises/activities that target that area, in your case for example, crunches and/or paddling, and combine these with 2-3 cardio sessions per week to reduce overall body fat. Weight bearing activities that make you huff and puff are best. Of course, you can do all of the above but if your workouts aren't enough to burn off the amount of food you're eating each day, you'll still never see your abs. This is called the energy balance. Get interested in what you're putting in your mouth and the kilojoule value of your food. The problems usually start here. As for how long it takes, it depends on so many things - your starting weight, whether you choose to combine your exercise with a healthy eating plan, your metabolism, where your body chooses to drop weight from first, your starting level of fitness - to name just a few. Congratulations on taking this first step. It's well documented that excess stomach fat is not good for long term health.

Answered by: Efit30

Friday, 9 September 2011

Harvard Researcher - Meditation study shows changes associated with awareness, stress

Participating in an eight-week mindfulness meditation program appears to make measurable changes in brain regions associated with memory, sense of self, empathy, and stress. In a study that will appear in the Jan. 30 issue of Psychiatry Research: Neuroimaging, a team led by Harvard-affiliated researchers at Massachusetts General Hospital (MGH) reported the results of their study, the first to document meditation-produced changes over time in the brain’s gray matter.
See full article here http://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/ 

Are you having trouble relaxing and getting to sleep? Try this eFit30 breath meditation before you go to sleep to lower your anxiety and help you relax! or do it in the middle of the night if you must!

Wednesday, 7 September 2011

Tips and Tricks

Audio Workouts made easy

Grab yourself a set of Motorola S9-HD Wireless Stereo Headphones and make your portable training experience complete.

These are a great way to totally make your routine hands free and will work with the iPhone and the iPad.

We have been using these with the spin class for several weeks now and they are awesome, you can even answer the phone, if you really have to during your spin class.

Give it a go! P.S. we bought ours on eBay from an Australian store.

 Buy it on eBay here http://stores.ebay.com.au/evolution-cellular
Paste the link below into your browser to see headset on the motorola website.

Friday, 2 September 2011

10 Handy Hints for Weight Loss.

There are many diets, pills and potions that promise quick weight loss but unfortunately they do not provide long term success. These fad diets are also difficult to maintain. The key is to be sensible. Change your lifestyle don’t go on a diet. Incorporate exercise into your day. Every little bit counts. Can you do without that bowl of dessert? Try a yogurt or healthy smoothie instead.

Tips and Tricks.

1. Drink more water every day. Cut out the soft drinks, fruit juice and cordial. They are full of sugar and empty calories. Try to drink on average 8 glasses of water a day. Sounds a lot? Try one before and after a meal or have a bottle nearby and sip throughout the day. If you do drink tea, cut back on the sugar or try herbal or green tea instead.

2. Cut down on those “white” or refined foods such as white bread, biscuits and white rice. Yes yummy I know but these carbs give a quick sugar release and don’t keep you satisfied for long. Try low GI foods instead such as whole grains, brown rice and sweet potato. These will keep you satisfied for longer and help curb those sugar cravings.

3. Decrease your portion size. Amazing how big our portions have actually become and we still eat it all. Try using a smaller plate, increase your serve of veggies or salad and add a small portion of low GI carbs such as sweet potato. Your protein serve should be about the size of a deck of cards. (Jo Beer – Nutritionist and Diabetes Educator from Revitalise has an excellent portion plate that comes with the 6 week Revitalise program)

4. Decrease your intake of Saturated and Trans Fats and watch out on labels for Partially Hydrogenated oils. Saturated fats can be found in animal products such as meat, eggs, dairy and seafood. Don’t stop eating them but watch your servings and try trimming the fat off your meat and choosing lean cuts. Choose low fat dairy instead of full cream. Avoid processed and packaged food with all that Palm oil. Instead look for polyunsaturated or monounsaturated fats such as olive or canola oil. Try using avocado instead of butter in your sandwich and have small snacks of nuts such as almonds instead of reaching for that biscuit.

5. Eat slowly. Chew your food properly. Sounds simple but really many of us are in such a hurry we shovel our food down without even enjoying it. Take your time and your body will get a chance to register that it is full before you shovel in the second plate!

6. So you are still hungry and having a sugar craving after dinner? Try having a yogurt or making a healthy fruit smoothie with low fat milk and yogurt. This should help curb your sugar craving.

7. Non Negotiable 30 minute walk a day. Walking does not get your heart rate up and racing but it is a simple thing that anyone can do. Getting into the habit of 30 minutes every day is important and is not unrealistic. Increase your activity, park your car that bit further and walk, take the stairs, walk the kids to school or get up from your desk during the day and go for a walk.

8. Fit in some form of weight training 2 to 3 times a week. Many women are scared of weight training but you don’t have to lift huge weights. Using moderate weights increases your muscle mass which in turn increases fat burning. Not to mention it improves your strength and tone. Maybe even incorporate small hand weights into your walk and move those arms.

9. Be smart when eating out. Don’t stop eating out altogether you can still have a nice meal, just go for the healthy options such as grilled fish, avoid chips have veggies instead and ask for the sauce on the side.

10. Last but not least this has to be a realistic and sustainable change. It is a long term plan not a quick fix, so don’t deprive yourself. If you have been eating a healthy diet there is no reason why you can’t enjoy the occasional glass of wine or that yummy dessert. Make it a treat and you will enjoy it so much more.

All sounds very easy but it is difficult to break those habits when you are in a hurry and don’t have the time to make healthy meals. So be prepared, organize yourself and plan ahead. Have a list at the shops so you don’t just snatch and grab whatever is quick. Healthy meals can be quick and easy and you don’t need to be a gourmet chef!!