The Stress Bucket!

Hey there, we’ve got a video to replace the blog post for today!

When it comes to your health, fitness and wellbeing, stress is a really important topic. Although we tend to think of stress as predominantly a bad thing – that’s not exactly the case a certain level of it is needed for us to grow. BUT, where do you draw the line? This video on ‘The Stress Bucket’ may help you to identify what’s been filling up yours and whether you need to look after it.

Stress is a Massive topic and this video only covers the tip of the iceberg, but hopefully it’ll help to ‘open the conversation’ and get you thinking about it! 🙂 Enjoy and let us know what you think.

Does your Kitchen need a Makeover?

No, we don’t mean literally sprucing up your kitchen with a new lick of paint. We’re looking at the contents of your kitchen and whether it needs to change to help you on your path to amazing results!

Ever wonder why you can’t break out of some habits with your nutrition? Your kitchen could be one of the things holding you back, and making some of the changes outlined at the end of this questionnaire could MASSIVELY help you change your nutritional habits, without directly changing what you eat..

Your environment has a huge impact on your habits, if you’re in an environment that supports bad habits, you’re going to be fighting against the current when you want to change them. The more you can mould your environment to suit the goals you want to achieve, the easier it will be to change your habits for the better. This questionnaire (from the Precision Nutrition Level 1 Course) lets you know if your kitchen is in as good shape as you want to be! And more importantly will give you clues for what you can do to sharpen up your score.

Remember to be honest – this will let you know the areas for you to work on and doing so will massively help you with your nutrition goals!

>>>>  Kitchen-Makeover-Questionnaire   <<<<
Questionnaire and answers courtesy of Precision Nutrition, {link to}

So.. How did you do? And more importantly, what are your next steps in order to keep yourself on track for achieving the results that you want?

32 to 63 Points
You’ve scored highly on the kitchen Makeover questionnaire. But this high score means you’re not doing so well in the kitchen department. In fact, if your kitchen stays in this condition you’ll have an incredibly hard time getting into good body composition, health and fitness. Since you’re in need of an extreme makeover – The kitchen Edition, here’s what to do:
Step 1. Go grab an extra large shopping bag
Step 2. Without thinking about it, open the bag and sweep every offensive food item from your fridge, freezer and cupboards right in. These include all items from question 4 and 5 above.
Step 3. Wave goodbye as you either send this food off on the back of a garbage truck or give it to a local food bank.
Step 4. Get to the shop immediately, and pick up the foods listed in questions 2 and 3 above.

0 to 31 points
Your kitchens not the worst, but could certainly use some improvement here and there. Take a look at the inventory above make sure you’ve got all the items listed in questions 1 through 3 and fewer of the items from questions 4 and 5. Begin shopping more frequently, eating fresher items and being more aware of the foods you’re eating. And you will then be equipped for success!

-31 to -1 points
Nice Job; you’re doing pretty well in the kitchen department. In fact, with a few minor tweaks, your kitchen would be 100% ready to get you the most incredible results. Revisit the questions and see what it would take for you to improve your score.

-32 to -63
Negative scores on the Kitchen overhaul questionnaire mean that you don’t need much of a makeover. And that’s great news! Congratulations on your kitchen set-up. With your kitchen full of these good foods and the right appliances, you’ll be the envy of your fitness- and nutrition-conscious friends.

There you have it, the comprehensive questionnaire to cover your Kitchen. We hope you’ve found this useful and we’ll see you again soon!

3 Quick Fire Tip to Improve Your Squat

The Squat… the most effective exercise to build strong and toned legs, all while getting your heart rate pumping combining for great fat loss results! Whenever you see this move on session, the focus should be on trying to bump up the weight you use over time and to stay as consistent as possible with your form

The squat is one of those moves that will give you the BIGGEST benefit for fat burning and strengthening! 🙂

Here’s three quick fire tips that we don’t always get the chance to bring up on sessions, but will really help you perfect them. Whether you struggle when doing squats or just want to get better with them, here’s 3 quick fire tips to think about next time you squat.

1. Bracing your core

Your core should feel just as tight during a squat as it does when we do a plank, if not tighter.

Building a strong core is the first step to building a strong EVERYTHING, if you can focus on keeping your core tight every move will seem easier to manage and you’ll feel a tonne stronger.

At the top of the squat, take a deep breath in and lock it into your belly, a good cue is to imagine someone’s about to hit you in the belly (scary but it works!) This locks your upper body in and makes sure your legs do all of the work, not your back. As you stand up, you can push that breath out and repeat.

2. Build up your mobility

The most common thing that holds people back in a squat is the ability to get into the right position, it’s actually pretty awkward to line your body up and go ‘Arse to Grass’.

So this tip is to be patient and not to get frustrated if you can’t do a ‘perfect’ squat, build up your mobility over time and it will become easier and easier to do. If you want to work on this while you’re NOT at a session, the three common areas that get too tight for a squat are your ankles, hamstrings and hips. So our challenge to you is to stretch these areas out. If you can give these a stretch every other day or so, you’ll notice a huge improvement in no time at all.

3. Squeeze your BUTT!

Your Glutes play a huge role in helping you drive your knees out while you squat, and they’re possibly also one of the muscles we want to improve the most, so this tip is a win-win!

If you notice that your knees drop together when you squat, maybe resulting in some knee pain after squatting, this tip is for you too, it’ll stop that in no time.

When you next work on squats, as you push from the bottom, think about ‘screwing your feet into the floor’ using your glute muscles, then as you come up, keep your glutes tight all the way through to the top. Once you’ve stood up, you should feel your hips locked in place if those butt muscles are still tight and working hard.

The only warning I need to give with this one, they may end up preeetttyy sore after your next session!

Easy as that! Practice these three techniques on your next session and you’ll be squatting like a pro in no time! You’ll get a tonne more out of the exercise and really notice the improvements with more toned legs and a stronger core.