Evolution To WellBeing

30 Oct 2014

Tags: bootcamp brisbane, bootcamp melbourne, bootcamp sydney,

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The Countdown is On!

Start your Summer prep with these FAST 5 tips

 

1. Drink More Water

We all know that we should drink lots of water. The standard we’re always told is 2 litres but as with everything we eat and do it really is relative to your body type and energy usage.
 
Water is absolutely critical to our body which comprises about 75% water; the brain 85%, blood 90%, lungs 90%, muscles 75%, kidney 82% and even bones has 22%.

Basically, we are made of water!
 
To work out how much WATER you should be drinking (not tea, coffee, juices) follow the easy formula below
Your weight in kg’s x 0.0333
Example for a 65kg female
65kg’s x 0.033
65 x 0.033
= 2.145L of Water.
This isn't taking into account activity levels!!!

 

 

2. Eat more Greens- veggies, salads, green smoothies

One of the BEST food quotes “Eat Real Food, Mostly Plants, Not too much” by Michael Pollan hits the nail on the head. Whether you’re vegetarian or paleo there is no denying that most of the stuff that goes in our mouth should be water (re-read above if you’re still not sure why) and vegies- as many green ones as you can and then add as many different colours as you can find.

Other than the fact they contain heaps of water (see above) they are PACKED with vital minerals, antioxidants and vitamins, the most important being-

Magnesium- Over 300 physiological processes in the body need Magnesium to function properly. Really important for those of you who train regularly it is used in the production of ATP for energy. Helping us build our explosive strength! Also aids in muscle recovery post exercise.

Other such essential elements include Calcium (gives our bones and teeth their strength, Potassium (helps to trigger your heart to squeeze blood through your body… pretty important!), Manganese (helps your mitochondria run cleanly), Folate (particularly crucial for expectant mums to ensure effective spinal development of baby and low folate levels can also put us ALL at risk of developing heart disease), and Betain (helps with liver health… most of us need that!) 

 

 

 

3. Move MORE EVERYDAY

Even if you're not training with us everyday, commit to moving every single day- try walking a minimum of 45 mins daily if nothing else!

Most people sit all day at work (lets call it 8 hours), sit on their commute to/from work, lets call it 90 mins total, sit to eat their lunch (30-60 mins), collapse on the couch when they get home (3-4 hours) and sleep for 7-8 hours. Approximately 22-24 hours… with that precious 1-2 hours of extra time what do you do? Train with Evo awesome (But how many days per week?)

The days you don’t train what do you do to move?

 

Here are a few hints we reccomend to introduce more activity into your day

Try Cardio Meetings- have your team or client meetings on the move

Walk one or both of the directions to/from work each day or if your commute is huge, park further away or get off the train earlier and walk another 20-30 mins

Use your lunch break to move for 45 mins, shower for 5 and eat for 10mins

Meet your friends at a new class or activity on the weekends rather than breakfast/brunch/lunch or boozey dinner

Read this article if you aren’t already concerned about how much you sit all day 

 

4. Scrub up

Buffers dead skin cells

Makes your skin soft and glowing

Speeds the skins renewal process

Stimulate the circulation to the area

Reinvigorates you… for some reason just makes you feel better! BOYS you’ll shock yourself how much you actually love it when you try it!!!

BOYS you’ll shock yourself how much you actually love it when you try it!!!

Check out this Site for some DIY scrub recipes

 

 

5. Picture it

Find a picture of when you were happiest/ looked your best/ were on holiday/ had that summer glow and pin it somewhere you can see it everyday (fridge, toilet door, desk, top of your mirror)- use it to motivate you to train consistently and eat cleanly EVERY time you see it