Breathing and Exercise!

Research shows that inefficient breathing and respiratory muscle weakness can lead to a low tolerance of exercise. Correct breathing techniques can
help improve performance, delay the perception of fatigue and shorten recovery time.

Less sitting -More exercise!

Recent research indicates that for every 7-8 hours of sitting, we need at least one hour of exercise to reverse the negative effects of our office lifestyle.

So try to increase your incidental exercise and aim to have training allotted days to make sure you stick to your exercise regime.

Important muscle groups that are forgotten!

Gluteus maximus and gluteus medius are very important muscle groups that often tend to be neglected when it comes to training. Results can lead to bad posture, back pain, weak core as well as difficulties in performing a number of exercises such as lunges. Please find enclosed couple of simple exercises that can help you to strengthen and activate your gluteus muscle groups.

Side legs rise
Lay on your left side making sure that you have hip on hip and leg on top of leg
Check that you lying in a straight line by making sure that when you are looking down towards your feet you can only see your toes
Slowly lift the top leg up approximately 50 cm, while keeping your leg straight
Slowly lift the opposite leg to meet your right leg, and then slowly bring them together down
Make sure that you maintain your hip alignment and that your hips do not roll
If you are struggling to maintain your balance place one hand down on the ground for more control

Lying Pilates Bridge
Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides.
Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor.
At the top of the movement, be sure to really flex your butt for a one-count.
Return to the start position and repeat.

The Heart Shift: Get Inspired and Change your Life by Peter Maloney

The Heart Shift – Revolutionary Change begins within you!
My mission in life, is to enable you to live from the power of your TRUE potential,
What I call your Heart.
My vision for you, and humanity is the discovery your unique expression as a being,
What you truly desire to create and contribute in your life time, what legacy you
Want to leave, your humanitarian drive and your natural entrepreneurial spark.
The end result of The Heart Shift is for you to fully connect to all of aspects of
Yourself (holistic integration) and be the fullest expression of your character,
Gifts, talents, natural abilities, unique contribution and pure potential. I do this
Through experiential workshops, 1 on 1 coaching, motivational speaking, wellness
Integration (with Serge) and collaborative endeavours (William White cloud).
The tools I use to empower, articulate your dreams, ground and motivate come down to
3 basic things -

1. Inspiration 2. Action = 3. Creating
It is my passion to awaken and focus your desire in creating the life that you love
That is true for you, by using your feeling energy to create new pathways to true
Success, love and freedom – that The Power of the Heart SHIFT.


Antioxidants can be found in a variety of fruit and vegetable and research indicates that they reduce oxidative stress as well as damage from free radicals. However, recent studies seem to show that for anyone battling cancer, high level of antioxidants may lead to faster tumour growth due to their affect on the body’s immune system.

Physcial Activity Guidelines-Department of Health

Physical Activity Guidelines

  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
  • Be active on most, preferably all, days every week.
  • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least 2 days each week.

Small Group Personal Training

Idealbody4life-Personal Training will be launching a new small group personal training class in Alexandria Park, just off Buckland Street.

Class will commence on Thursday 3rd of April at 7:30 pm!

This is not another boot camp and we will be providing great variety of both equipment and training options. Class numbers will be kept to no more than 6 people so places are limited with only 4 remaining.

For inquiries or to find out more information please visit

Mindfulness Meditation by Idealbody4life

This technique aims at helping practitioners to quiet a busy mind, and becoming more aware of the present moment rather than worrying about the future or the past. Participants try to focus on something simple such breathing, acknowledging various thoughts and emotions but letting them pass without judging them.


Let us begin by defining the modern concept of Mediation; in simple terms it’s a process of consciously focusing on a particular thought, object or process, which in turn may help to enhance feelings of calm and awareness.

Meditation today is well known as a technique used to reduce stress and anxiety but the concept of meditation has been around and practiced for many centuries. Origins of mediation can be traced back to ancient times as religious or cultural practice to gain a deeper understanding of the sacred or mystical forces of life. Consequently, most of the meditations modern techniques are rooted in the Eastern religious and spiritual traditions.