Exercises by Evie

Try this combination of five exercises for an ultimate core workout!

 

For progression - heavier medicine ball.
For regression- no medicine ball or less reps and/or sets.

Five exercises, four sets at 10 reps each.
No break till circuit of 50 reps is done.

 

Once finished, you will have completed 200 reps of core work in 15 min.
Add pushups, dips and squats and you have a 30 min workout! 

1. The matrix
2. Scissors with MB overhead
3. Double crunches
4. Legs up crunches
5. Russian twists

 

 

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Try this combination of seven sandbag exercises for an ultimate full body workout!

 

For progression - heavier weight or more reps and/or sets.
For regression- less weight or less reps and/or sets.

Seven exercises, three sets at ten reps each.
No break till circuit of 70 reps are done.

 

Once finished, you will have completed 210 reps. A full body workout in 30 min.

1. Shouldering
2. Rotational forward lunge
3. Press
4. Clean and press
5. Staggered shoulder to shoulder press
6. Rotational deadlift
7. Lateral drag

 

 

www.totalfitnesstraining.com.au
#exercisesbyevie

Try this combination of four exercises for an ultimate burn on legs, glutes and calves! 

 

For progression - add weight.
For regression- do less reps and/or sets.

Four exercises, four sets at 10 reps each.
No break till circuit of 40 reps are done.

 

Once finished, you will have completed 160 reps of lower body work in 15 min. Add a run and some core work and you have a 30 min workout! 

1. Squats
2. Tick tock lunges
3. Sumo squats
4. Sumo squat with calf raise

 

 

 

www.totalfitnesstraining.com.au
#exercisesbyevie

Articles by Evie

Exercise And Depression

 

Depressive and other mood disorders affect 6.2% of Australians aged 16-85 years in a given year. Depression often co-occurs with anxiety disorders. Depression is more common in females than males.

 

Symptoms of depression affect physical, psychological and behavioural well-being.

Some examples are listed below:

 

Physical

  • Lack of energy
  • Sleeping too much or too little
  • Over-eating or loss of appetite
  • Constipation
  • Weight gain or loss
  • Loss of sexual desire
  • Unexplained headaches, aches and pains

Psychological

  • Sadness
  • Anxiety
  • Guilt and self-blame
  • Anger
  • Mood swings
  • Feelings of hopelessness, helplessness and indecisiveness
  • Worry
  • Thoughts of death and suicide

Behavioural

  • Crying spells
  • Withdrawal from others
  • Neglect of responsibilities
  • Loss of motivation
  • Using drugs and alcohol

Some studies have found that exercise can be a moderately helpful treatment for mild to moderate depression in adults, and may be as helpful in preventing or treating mild to moderate depression as psychological therapy and antidepressants.


The benefits that can be achieved from exercise depend on the amount of exercise that is undertaken. Most studies showing that exercise was helpful used aerobic exercise (such as running or walking), for at least 30 minutes, three to four times a week, for at least eight weeks.

However, people with depression may find it difficult to get started or get motivated, or continue to exercise on a long-term basis.

 

Doing any sort of physical activity is a great way to help prevent or manage mild depression. There are many views on how exercise helps people with depression.

I have trained a lot of clients with depression and/or anxiety issues and I believe exercise has helped them with the following:

  • Increase in energy levels
  • Helps distract people from daily worries
  • Helps meet new people - Fun runs, group training etc.
  • Helps with sleep
  • Helps with mood
  • Helps with releasing feel-good brain chemicals such as serotonin, endorphins and stress hormones
  • Helps with reducing immune system chemicals that can worsen depression
  • Exercise can improve your overall well-being

Is Goal Setting Really Worth It? 

 

I belive the number one reason for failure in losing weight is lack of clearly defined goals. How could you possibly hit a target you can’t actually see?

Start by setting one or two goals for the main areas of your life. It may be your career, health, fitness, weight -loss, relationship, finances etc.

 

Start with your 12 month goals and work backwards setting mini milestones along the way at 6, 3, and 1 month. Write down a weekly schedule so that you will achieve that one month goal, and before you know it, what seems impossible suddenly looks possible.

 

When setting your goals, remember to make them SMART:

  • Specific: Get fitter just won’t cut it. Try "Run/walk the XY fun run on 8th July"
  • Measurable: Make sure you can clearly track your goal, and take regular measurements along the way
  • Achievable: Make sure your plan is achievable. You don't want to set expectations that are unreachable.
  • Realistic: Be completely honest with yourself and what you are capable of. Look at your workload and set realistic goals.
  • Time based: Nothing beats a deadline. Set the date. Mark it in your calendar. You’re now locked, loaded and ready to go!

How to lose stomach fat

  1. Diet first
  2. Cardio second
  3. Building muscle third
  4. Ab exercises last

Some of you might be surprised that ab exercises are last. The truth is you can do a thousand sit ups a day and it won't make a difference. It is impossible to target where to lose fat from on your body.
I am sure you have heard this before but it's the truth. Abs are made in the kitchen!

 

My 8 tips to a flatter stomach:

 

Eat; Do not skip meals. Otherwise you’ll become too hungry, eat too fast, and ultimately eat too much.

Op for complex whole grains instead of simple carbs; I am all for carbs, I don't believe in diets that are really low in carbs. They are essential for energy. Daily intake varies on the person it can be from 70g to 100g.
Make better choices when you can, whole grains are richer in nutrients and fibre will help you to stay full longer and prevent spikes in insulin, which trigger belly fat storage.

 

Cut out sugar; Sugar is your biggest enemy. Excess sugar gets stored as fat, making a flat stomach virtually impossible to achieve. By having less sugar in your body it will keep insulin levels low and glucagon levels high. Glucagon is a hormone and the best friend you want by your side in the struggle of belly flat.

 

Eat good fat; Yes it takes fat to burn fat. Think avocado, dark chocolate, nuts and seeds. Fats do not elicit an insulin response therefore they cannot be stored as body fat.

 

Drink enough water, exercise, reduce stress and get good night’s sleep every night.

How To Break A Plateau:

 

So… you started off well and then the weight stopped coming off?

 

I believe getting to a point where your weight loss has started to slow down is normal.

 

I will explain why:

When you first start on a new eating and training plan, you make drastic changes. You start exercising more and you give up on foods you once ate for example soft drinks, pizza, chocolates etc. It is expected that the weight will drop off.

 

But…To continue losing weight you need to adjust your eating and training  plan as your body has adjusted to it.

 

Here are some tips:

  • Increase duration or intensity of exercise - As your fitness increases you can increase the pace or extend training sessions to make workouts harder.
  • Shock your body - Take your calories up for 3 days to around 1,800 -2,200 calories to shock your body. Trust me it works. After the 3 days drop down to your usual calorie allowance. For females around 1,200 and males around 1,500 calories.
  • Do not starve – All that does is slow your metabolism down and send your body into starvation mode.
  • Mix your workouts - As you get more used to the exercises, they become less challenging and as a result, less effective.
  • Eat less sugar – You may have cut back on fat, but still be consuming too much sugar. Low-fat sweet snacks such as breakfast bars may seem a perfectly healthy option but they are loaded with sugar. Swapping to fruit can offer calorie savings.
  • Drink less alcohol - Alcoholic drinks may be difficult to cut back on or give up, but may be necessary when you hit a plateau. A reality check on volume is important as alcohol is often under-reported.
  • Eat smaller portions - Check to see if you are eating too much. Even if it’s healthy, you may need to downsize your dinner plate.
  • Blood test - If you truly feel that you have tried all of the above with no or little changes then it may be a hormone imbalance. I would recommend for you to have a blood test to check for any Thyroid issues or Polycystic Ovary Syndrome.