refresh YOU | Fitness trainer

refresh YOU

Phone: +61 405 140 610

Address: Golden Grove Park, Bicentennial Park, Prince of Wales Drive, Pymble, NSW 2073 Sydney, NSW, Australia

Website: https://refreshyou.com.au

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25.01.2022 I really like this article, there are so many headline grabbing workout ideas claiming to burn calories like no other. What is the truth? To cut to the chase the article ends with my favourite piece of advice, "the best workout is the one you stick to". What is very clear from this article and the research carried out is the answer is complicated. Yes Crossfit workouts get top scores, but your average person might not be prepared to dedicate the time required to perfect the e...xercise technique required to do pull ups, push ups and quality squats. HIIT is also great but again to really achieve the high calorie burn values you need to spend time developing your fitness and technique so you can maintain an effort and finish injury free. My advice is start by finding a trainer able to modify exercises to suit you, plan classes which keep you coming back for more and you will get the best calorie burn possible, the one which last a life time, a life time of exercise. https://time.com//which-exercise-burns-the-most-calories-/ See more

25.01.2022 Timetable of classes across the week.

24.01.2022 Wellness Wednesday: reducing stress through breathing. Breathing is often overlooked as a tool that can help reduce anxiety and stress. Try it and see the difference. https://www.mayoclinic.org//decrease-stress-b/art-20267197

24.01.2022 Have you seen the fantastic video for Alex Richter and the Ride with Richter Fitness Challenge? Here is a screen shot of the simple Fitness / Strength challenges we have put together. Help make a difference and get your whole family involved. Once you donate I can send you a spreadsheet to track your challenge progress. https://www.ridewithrichter.org//ride-run-row-walk-with-r/

24.01.2022 This sums it up for me. My reason to train is health. Without your health then your quality of life and everything else suffers. Stay away from the doctor, stay active for longer, stay self sufficient for longer, do all the activities you love for longer. Agree or disagree or do you have another reason to train.

24.01.2022 When lockdown restrictions were first introduced, one important aspect was you were allow to get outside to exercise. This decision actually had some science behind it. The authorities recognised mental health may suffer as we had normal social engagement opportunity taken away. One of the best ways to maintain mental health it appears is exercise, particularly resistance training, but any kind of exercise helps. As little as 2 hours a week it appears can make a difference. Seeing people getting out and about more during lockdown was I think on one of the benefits of that period. This article talks about the studies carried out to understand the link between exercise and mental well being. What exercise makes you feel the best? https://time.com/5511322/exercise-depression-mental-health/

24.01.2022 Round 2 AMRAP for the 9am. Working hard

24.01.2022 In 2004 we were told to have a baby for our country and we received a financial incentive to do it. Wouldn't it be good if there was the same incentive to become a great asset for our country by being healthier, fitter, stronger and I guess more productive. Thoughts?

24.01.2022 We see this face a lot and even if you don't think you can do it, we know you can, you just need that extra push! And we love the big smile that come afterwards when you've done it!!

23.01.2022 Magnificent work this morning from the 9am class today.

23.01.2022 Tried a bit of duck walks this morning. Quack, quack.

22.01.2022 Celebrate the little things is a refresh YOU value. This article really covers this well, Gratitude, showing gratitude for the little things, focusing on the positive to condition and retrain the brain to filter out negative thoughts. I know @Suzanne Mann and @David Bowman have been focusing on this recently with the Bulletproof challenge. Give it a go. https://www.livestrong.com//13727116-how-to-practice-grat/

22.01.2022 The work has started

22.01.2022 A humid morning and heavy dew played havoc with my marker pens. But it did not stop the members this at this mornings class producing a good 30 minute AMRAP effort. What a way to start the week, awesome!

21.01.2022 For early morning runners, read early morning exercisers. I know we have a few runners among us. What do you think of these 7? Although I have a suspicion the warm up might be the one thing we kind of include in the run. Have you got any more to add? https://runningmagazine.ca//7-things-only-early-morning-r/

21.01.2022 Great start to the day. Big effort at this mornings class

21.01.2022 A new week is a good time to let go of the excuses and just get moving. You know you will be better for it!!

20.01.2022 Thoughtful Thursday, I have said before how important sleep is for our mental and physical health. Do you find yourself waking up at a particular time each night or do you have a disturbed sleep? This article mentions a few things to consider. Trouble falling asleep might be related to stress, anxiety or even blue light exposure. Waking up in the middle of the night can be apnea, alcohol consumption, room temperature. If you are having trouble sleeping or staying asleep then consider some of these points, have a read and seek some help. https://time.com//live-we/4360234/insomnia-sleep-problems/

19.01.2022 Our oval has been aerated and the rain last night means we have to adapt. Big endurance circuit in the sunshine

17.01.2022 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/

16.01.2022 This week lets focus on a lunch recipe, although you could very easily have this a dinner option. Eating your larger meals earlier in the day is a great strategy for weight loss, help fuel the day when you tend to be moving more. This one gives you your 5 serves of veg for the day, fiber, health avocado and of course taste. https://www.bbcgoodfood.com/recipes/mexican-penne-avocado

16.01.2022 Who hasn't got a Covid puppy. I hadn't consider a dog and then Hazel was rescued from a farm. At 7 weeks she was 1.9kg, so she isn't going to be a big dog. But what she lacks in size she makes up in spirit. Hard to imagine life without her now. She will return to classes in the park soon. It is getting close now. 10pm next.

16.01.2022 Can you believe 2020 is almost at an end? I think we are justified a little celebration and happy dance. Lets get specific. What is your celebration happy dance a celebration of off?

15.01.2022 I seem to be outdoing myself with one pot wonder dishes. This one ticks all the boxes. 4 Ingredients, fish which makes it great for healthy low fat protein, tomatoes and olives for great rich flavours. What about a little bit of chili just for extra heat and flavour? https://www.bbcgoodfood.com//one-pot-fish-black-olives-tom

15.01.2022 A Wellness Wednesday article which answers the all important question. Why bother to stay healthy and exercise? Well the answer according to the research referred to in this article is to live up to 12 to 14 years longer. More importantly 8 to 10 of those extra years will be free of chronic diseases. The 5 habits 1. eating a diet high in plants and low in fats 2. exercising at a moderate to vigorous level for several hours a week 3. maintaining a healthy body weight 4. not sm...oking 5. consuming no more than one alcoholic drink a day for women and two for men How are you doing with all of these? https://time.com//5761592/how-to-live-longer-and-healthier/ See more

15.01.2022 Marvellous Monday!

14.01.2022 What we lacked in numbers, we made up for in effort. AMRAP, 30 minutes of none stop effort. Each round adding a rep on 5 exercises, from 2 to 11reps. 10 rounds completed,lifting 3,5 and 8kg. I need to lie down now.

14.01.2022 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?

14.01.2022 Effort and Commitment in difficult times. Love these two images the commitment in the sprint sets and the effort doing ab work. I suspect I had muted the timer for the second photo, just to see how long everybody could go for. The two keys to achieving results are 1. Put the effort in and make the most of your training time. 2. Commitment means stick at it and be patient. The results will happen when you keep trying. Happy New Year everybody well done on making it through 2020. So you in 2021. You are all awesome.

13.01.2022 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

13.01.2022 We are officially in the online space. Welcome to the page and our brand. Although it is a really testing time to manage exercise and health, I am still excited by the new brand and the future.

13.01.2022 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-/

13.01.2022 Something a little different for breakfast. Perhaps line this one up for tomorrow morning. A savoury breakfast which will keep you full for the morning is my bet. Protein, fiber and lots of green goodness, all wrapped up in a tasty, fritter sized portion. https://www.bbcgoodfood.com/recipes/green-fritters

11.01.2022 You don't have to do Burpees, come and join the challenge. Squats, Push Ups. Your choice. https://www.ridewithrichter.org//ride-run-row-walk-with-r/

11.01.2022 HUMP DAY CHALLENGE YOURSELF! No mid week drink today. Are you up for the challenge?

11.01.2022 Feels fantastic to be able to support such a great cause for Father's day. @Northshoremums Smiles2U Fathers Day raffle. This voucher is included amongst the many fabulous prizes on offer. Support this great cause and buy some raffle tickets here http://www.northshoremumssmiles2u.com/fathers-day-raffle

11.01.2022 This can be applied to so many parts of life, exercise, work, relationships, family. What else have I left off?

10.01.2022 Gluten Free and sugar are hot nutrition topics. This article highlights some interesting points about what you might be eating if you are trying gluten free. I have a celiac relative and a son who feels better not eating gluten. I understand why you have no choice or you might make the choice. The take away from this article is you should get into the habit of checking food labels for all foods. Where the energy comes from and also what ingredients are in the item is important for you health. https://runningmagazine.ca//gluten-free-foods-can-contain/

09.01.2022 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

09.01.2022 Definitely a big fan of this kind of exercise.....

09.01.2022 Happy Father's day to all those dad's out there. Hope you have had a great day and managed to fit in some activity to compensate for the big dinner coming your way soon. Day 9 for Ride, Walk, Run or Row with Richter and another set of Burpees completed. 30 for the day, but it is fathers day. Less than 300 to go.

08.01.2022 Feeling GOOOOOOD! I have kept to my commitment to change and made all my classes this week!

07.01.2022 Starting the week with a quick ground check from the assistant trainer. The park is perfect today. Great to be outside

06.01.2022 2020 was the year we stayed calm, adapted and carried on. This was a real positive for boxing workouts. We started on ZOOM with shadow boxing and pads at home. Back in the park No partners, No holding pads and resting, just a great HIIT boxing workout. Two problems solved at once, keeping your distance and still being able to box. There is no going back now. Everybody has taken the workout effort to new levels.

05.01.2022 And we are off, @RidewithRichter has officially started. Choose your challenge and complete the distance or you can chose one of the activity or fitness challenges @refreshYOUPymble has put together. If you haven't registered yet please make sure you watch this video, I am sure you will be moved to act. I have put the link below, because I know once you have you will want to register and do something for Alex. https://www.ridewithrichter.org//ride-run-row-walk-with-rwr

05.01.2022 I couldn't leave this one out. I think everybody has become a fan of the fan. Not that we have had to use it often this year with the milder temperatures. But a little bit of fan and iced water on a hot day makes training in the Summer much more enjoyable. See you at 11:55!

05.01.2022 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?

04.01.2022 Great to be able to help out with this for Ryan. Very exciting moment for the whole family and all that organised such a mammoth fund raiser.

04.01.2022 So colourful this morning. Definitely brightened my morning up. Great effort as well.

02.01.2022 Supporting this fabulous cause, North Shore Mum's Father's Day Raffle. Great to be part of the 1st prize hamper.

02.01.2022 A big shout out to the 9am class for this mornings effort at the AMRAP session today. Testing the muscles and the mind. The test was past with flying colours, well done. Enjoy the weekend.

01.01.2022 Another week starts. Looking like it will be cracker. Blue skies coming!

01.01.2022 I am in and committed for @ridewithrichter. I am choosing to do 1 or 2 or 500+ Burpees over the next 23 days. In fact 23 Burpees per day is 529, seems like such an uneven number. So I am rounding it up to 550 for the 23 days. I might do more some days, less on others. Yes I did speed this video up, it made for a long viewing otherwise. You don't have to do Burpees, but who is joining me, aiming up for Alex. To all my friends all over the world come and join us. https://www.ridewithrichter.org//ride-run-row-walk-with-r/