refresh YOU | Sport & recreation

refresh YOU

Phone: +61 402 855 285

Address: Beaman Park, Wardell Rd & Riverview Road, Earlwood NSW 2206 2206 Sydney, NSW, Australia

Website: http://www.refreshyou.com.au

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25.01.2022 Flexibility and mobility often focus on the big joints, the knees, ankles, hips, and shoulders. What about a joint we all need to keep in good condition because it is so vital for much of what we do with our hands, your wrists. Often when we do a lot of mat work in a prone position our wrists are put under a lot of pressure, Push ups and straight arm planks are exercises commonly associated with this. Not to mention lots of us are working from home and potentially at a desk or table not ideally suited to working from. The great thing about the stretches in this article is you can do them anywhere. So if push-ups or mat work are causing you issues, try these stretches, and see if they make a difference.

25.01.2022 Feeling GOOOOOOD! I have kept to my commitment to change and made all my classes this week!

24.01.2022 Regular exercise can help you help the budget. $320 million a year spent to manage chronic disease One Billion dollars are spent on planning, coordinating, and reviewing chronic disease management 1 million Australians have Type 2 diabetes. If we needed a reason to encourage everybody to start exercising regularly those numbers are a good place to start. Type 2 is wholly preventable with regular exercise and dietary changes. Heart disease, strokes, and vascular diseas...e risks are reduced if you exercise regularly through life. Looking for a reason to regularly exercise, it is all in the numbers. See more

24.01.2022 Accountability is key when trying to stick to your fitness goals. When you have someone expecting you to turn up it's harder to give up! That's what we love about the way our members at RefreshYOU support each other. Not only is your trainer expecting you but so are your workout buddies, and we don't let our buddies down right?

23.01.2022 It is a great motivator to visualize what the new you will look like. What you will be able to do, the cloths you can wear, how much weight you have lost or how fast or far you may run. These are visible changes. But what about how you will feel? The invisible changes. How does this list sound? Lower Heart rate More energy Brain chemistry will change A positive affect on your Hormones... Increases in mitochondria Sleep better Decrease in blood pressure The good thing is these changes are happening even if you are not running faster or you haven’t got to the other goals yet. Keep exercising the changes are happening. See more

21.01.2022 Studies show that regular exercise does give you better quality sleep. Moderate aerobic exercise increases the amount of deep sleep. This helps the brain and body to rejuvenate. Exercise also stabilises your mood and decompress the mind which then helps you to fall asleep easier. https://www.hopkinsmedicine.org//exercising-for-better-sle

20.01.2022 Exercise technique and progression are two important parts of achieving results. Often we look at progression as lifting more weight or doing some funky exercise combination. Have you ever thought of progression as an improvement in your exercise technique? Here are a couple of obvious progressions 1. Squats is your hip crease level or below the line of your knees? 2. Pushup - chest touching the mat or your humerus bone parallel with the mat. What exercise do you want to progress?

19.01.2022 Progression the process of developing or moving gradually towards a more advanced state. It is important you keep trying to do this when you exercise, otherwise it is just maintenance. Even though maintenance is not a bad thing. Over time we age, so in order to counteract that process we need to progress. We need to progress technique and effort to keep making sure our fitness grows and our health improves. Over the next four weeks how do you want to progress?

19.01.2022 Reset your thinking is an important part of the building and maintenance of a healthy and consistent exercise habit. But where should you start? How about trying these 3 things to start with. 1. Acknowledging what is missing or broken and framing this more positively. This is your-self talk, the messages you keep telling yourself. Changing this from I can’t to I can or I am 2. Change your language, how you talk to others. As trainers we often hear great examples, I hav...e never been very coordinated I am not sure I can do that. How about re-framing this to I haven’t tried that before, but I will give it a go, I want to learn. A growth mindset. 3. Surround yourself with people with the same mindset. A great example is to train in a group with people who want to achieve the same or similar outcomes. It is exactly what we do at refresh YOU. See more

17.01.2022 Week 2 of our 6week Spring/Summer Challenge with @realbodymentor almost done! Part of this weeks focus is daily meditation/mindfulness We have also included a weekly physical component for our challengers to complete. This week they have to complete a certain amount of push ups to strengthen the upper body, lower back and core These guys are going to feel amazing by the end of this! Not only will they achieve the physical benefits that come with consistent exercis...e and healthy eating (thanks to @realbodymentor ) but also improved mental wellbeing whilst building healthy habits over this period for long term success! Can’t wait to see the end results P.S. Can you see us here meditating with our little cat?

17.01.2022 Did you know that exercise not only improves energy but also your sleep quality? We know that exercise raises your body temperature, but when it drops back down to normal it can trigger drowsiness that can help you get to sleep. Add the benefit of light exposure from outdoor exercise and your circadian rhythm also benefits. Regular exercise gives you more energy AND better sleep, that's a win win! https://www.sleepfoundation.org//how-exercise-impacts-slee

17.01.2022 At RefreshYOU our members start to feel and see results once they get into a regular exercise habit. Here are some of the other habits we encourage as we know how beneficial they are to living a healthy lifestyle. Stick to your exercise plan Drink more water Get enough sleep... Eat more fresh food Be mindful Do more things that you love See more

17.01.2022 Balance Restored, last time we asked you what do you think is life balance restored for you? This time I am going to ask a similar question. Eating a balanced diet, basically eat all the calories and nutrients your body requires for your activity level. No junk, no empty calories. Do you think you are eating a balance diet? YES or No in the comments.

16.01.2022 HUMP DAY CHALLENGE YOURSELF! No mid week drink today. Are you up for the challenge?

13.01.2022 The mornings are just getting better and better

13.01.2022 Flexibility and Mobility, do you know the difference? You might even think these terms can be used interchangeably. Well actually they are very different. Flexibility is your muscles ability to lengthen passively, a static stretch is an example. Mobility relates to your joints and their ability to move actively through their full range of motion, lifting your leg in the air to a 90 degree angle. Here is the thing though, in order to have good mobility you do actually need goo...d flexibility. Often at the end of a workout we stretch and take care of flexibility but often forget mobility. I bet you have heard your trainer gentle persuading you to go deeper into your squats, lower in your push ups and extend your arms more in a bicep curl. That is how we take care of mobility and strength, two components important to maintaining both your flexibility and mobility. Keep working that range of motion and if you want a bit more of an explanation have a read. https://www.healthline.com//why-you-dont-need-to-be-gumby-

12.01.2022 A nutrition focus is a key habit we must all master in order to make sure we stay on track with all our health goals. It seems only logical we should start this focus at the start of every day. It is a fact many who have not mastered this habit skip the most important meal of the day, breakfast. What to eat? Protein is a great food to start the day with, helping to build and repair muscle. It is also slow to digest and will leave you feeling full for longer, helping to keep your appetite at bay. This one is super tasty https://www.bbcgoodfood.com/recipes/saucy-bean-baked-eggs

12.01.2022 Accountability is an often overlooked part of deciding on a New Years resolution. I presume you have made one or two of those. So how are you going hold yourself accountable. Have a read of our blog about accountability and how to set yourself up to achieve great things. https://refreshyou.com.au/accountability-to-help-exercise-/

12.01.2022 Reset your thinking with an "Awe Walk". When it comes to working on mental health and skills you normally end up with a checklist to try this and that. An awe walk is perfect because it involves the simple skill of taking notice of your surroundings, the small details that surround you, the views, and the moments. I have noticed the power of this when we last ran weekend run sessions. We focused on heading into the bush on routes members had never seen before. I think the main takeaway from these runs was the feeling of "awe", "wow this is on our doorstep, it's so amazing". This leaves you feeling refreshed, less stressed, and can help with anxiety. Try it you won't regret it. https://www.smh.com.au//how-awe-walks-could-do-wonders-for

11.01.2022 If starting and maintaining an exercise habit was easy, we would all be in good shape. When we take charge, it means we decide to remove the obstacles and take responsibility. If you lack the confidence to exercise, or you get discouraged and give up or lose motivation. Here are some tips to help take charge. 1. Exercise doesn’t have to be all or nothing. Doing something is better than doing nothing, you don’t have to train hard all the time. Concentrate on turning up. 2. Be... Kind to yourself and practice self-compassion. Don’t get down on yourself for how you feel or what you can or can’t do, your current fitness level. Look at the past or mistakes as opportunities to learn. 3. Lower your expectations and be realistic about what you can achieve and how long it can take. You didn’t lose fitness overnight, so don’t expect things to reverse in the same way. Fitness and health are for life not for a week.

10.01.2022 Feeling grounded, do you know what it means? We believe exercising outdoors is a perfect place to bring you into the present, away from worrying about the past the future, feeling grounded. When you aren't grounded you may lack focus, feel spacey, anxious. You may experience feeling physically, mentally, or emotionally drained, or suffer from poor sleep, chronic pain, fatigue or poor circulation. Try it! What harm can it do, get outdoors, exercise, focus on something in the present.

10.01.2022 Another addition to the glorious Spring sunrise collection...

10.01.2022 It is the start of a New Year. We all know that school holidays can play havoc with our normal training routine. Not to worry Health Habits are just as important and this is the time to make it a family challenge. Read our blog on 5 Healthy Habits you should start doing straight away. We also list 10 other habits which can help start the year the right way. https://refreshyou.com.au/5-healthy-lifestyle-habits/

09.01.2022 This week was the start of the 6 week challenge with Real Body Mentor Not only are we focusing on nutrition and exercise to help the members transform their bodies, but also their mindset and building healthy habits over time. So for the first week, two of the focuses are Sleep and Hydration. Getting to bed by 10pm, aiming for 7-8hrs of sleep and drinking at least 8 glasses of water daily is key in helping them perform and function at their best both during and outside o...f training Sometimes we need to go back to basics and remind ourselves how important the little things are in helping us develop healthy habits for the long term don’t you think?

08.01.2022 Balance Restored! A big statement made with few words. At refresh YOU, it we prioritise our health which ensures all the other things can be given your full attention and energy. What does Balance restored mean to you?

07.01.2022 We’ve seen some awesome sunrises so far this Spring @6am

06.01.2022 Have a wonderful New Year everyone To all our champion members! Thank you for your support and efforts let make 2021 a great year! Happy New Year

06.01.2022 Anyone go away during the holidays and come back to this feeling after the first class?

06.01.2022 Challenge yourself! We are sure you have heard this before at class. It is simple, for your body to adapt and become stronger or burn more calories, it has to be challenged. Move more, lift more, go further, or move faster are all forms of challenge. If you have a step count below 10000 per day, lifting this number is a form of challenge. How have you challenged yourself this week or how are you going to challenge yourself for the rest of the week?

05.01.2022 Spring is coming

03.01.2022 The best office in the world Feel grounded... exercise outdoors

03.01.2022 20 minutes of sweat! Give it a go this weekend just for fun https://www.womenshealthmag.com//a229953/cardio-exercises/ #saturdayworkout #refreshyou #enfield #earlwood #workout #fitness #health #cardio #cardioworkout

03.01.2022 Regular physical activity is the key to our long term health. But what kind of activity is best? At refresh YOU, we would emphasize a balanced approach to training, a balance between cardiovascular and strength conditioning. As we age and even earlier it appears the benefits of strength training are often overlooked. I guess the instant effects cardio gives you, elevated heart rate, breathlessness, and sweating come more easily. But strength training can still give you all of... these plus the unseen benefits. Muscle mass is your metabolism, strength training builds or maintains your muscle mass. The more muscle mass you have the greater your potential to metabolize glucose and the energy you consume. The message is clear, ignore your weakness and strength training at your peril. Have a read of this article which explains this in more detail. https://www.smh.com.au//cardio-isn-t-enough-for-a-healthy- See more

03.01.2022 Finally it is live. Very excited to present the official refreshYOU website! Go and have a look around. Thanks to all those members who contributed video testimonials and also smashed the filming workout. We couldn't have a better advert than all of you. Keep the good work up. https://refreshyou.com.au/

02.01.2022 Are you having trouble sleeping at this time of year? If you don't have air conditioning then I presume the answer is yes. The advice from the WA health department is very sensible. Starting and ending with my favourites. 1. Have a cool shower 2. A small wet towel lying on your body combined with a fan. 3. Avoid spicy food, caffeine during the afternoon to help your sleep. 4. Be consistent with your go to bed and wake up times (routine)... 5. Flip your pillow to the cool side if you wake up. If you want some more suggestions have a read of their advice. https://healthywa.wa.gov.au///Sleeping-in-very-hot-weather See more

01.01.2022 Successfully achieving fitness, health, or any kind of goal has to involve some kind of accountability. We believe this can take any form, everybody is different, find the method that works for you, and success is one step closer. It could be your trainer check-in, filling in an app, recording your activity on a fitness tracker watch or app, posting a progress video, or picture on a social site. These are all methods that work, the key, do not keep your goal a secret, share it. It can be as simple as this example. Why not try it, what have you got to loose?