Time to stretch

Sitting in an office all day, or for long periods on the plane can really challenge your muscles. Here are a few stretches to loosen you up a little until you up a little while sitting at your desk (the seated ones) or in your hotel room.
• Bend head forward and turn slightly to the right
• Use your right hand to gently pull your head downward.
• You should feel a nice, easy stretch along the back left side of your neck
• Hold for 30 seconds
• Repeat on the opposite side
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Upper Back:
• Stand in a relaxed position with your arms out in front of you, parallel to the floor
• Pull your shoulder blades together behind you, letting your arms bend a little at the elbows
• Your arms will naturally spread a little wider as you do this
• Hold about 30 seconds
• Repeat a few times
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Shoulder and Chest:        
• Sit up straight
• Grip your hands together behind your back
• Elbows should be slightly bent
• Slowly raise your hands up, and out away from your body
• Hold for about 30 seconds (if you can)
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Seated Low Back:
• Sit up in your chair and cross your legs left over right
• Place you right hand just under your knee to brace yourself
• Rotate your torso to the left and look over your left shoulder
• Take a couple of deep breathes and turn even further
• Hold for 30 seconds and return to starting position
• Switch legs and rotate to the right
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Hip Flexors:
• Kneel on your right knee
• Place your left foot about half a metre (one foot) in front of you
• Your knee should be bent with your left hand on your left leg for balance.
• Place your right hand on your right hip to remind you not to bend at the waist
• Keep your back straight and stomach muscles tight.
• Lean forward, and as you do, shift your body weight onto your front leg
• You should feel a stretch in your right thigh.
• Hold for about 30 seconds
• Switch legs and repeat
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Burleigh Headland Walks

Australian weather is all sunshine and blue sky but sometimes finding a bit of bush can make your walk along the beach just a little shadier and pleasant.
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We recently discovered a little gem of a walk immediately north of Tallebudgera Creek, on the Gold Coast, Queensland. Burleigh Headland National Park is 27 ha of rainforest and bushland that sits on the edge of the gorgeous ocean. There are two main walks: The Ocean Walk (30 mins) and the Rainforest Walk (45mins).
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Along the way stop to take in the view as it is amazing and you may even spot a migrating whale (between June and November) breaching in the waters as well.
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Choose one or the other of the tracks or power around both like we did so you don’t feel bad about stopping off for a lovely afternoon tea at a local café on the way home.
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An apple a day…

Who doesn’t love biting into a crunchy apple and having that fresh burst of sour hit your mouth? We love apples and what better way to eat an apple than to pick it straight off the tree first? We went out to Belkin Family Lookout Farm, about 30 minutes outside of Boston, for a day of apple picking, and pumpkin picking and even a bit of grape picking.
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Blood Moon

A Total Lunar Eclipse (where the moon is completely in the Earth’s shadow) may not seem like one for health and well being but we think if you get the opportunity to see this amazing (and very rare) event of tonight, you will definitely feel better for it.
Make sure you double check the best viewing times- Australia in particular is expected to get a good view (if the cloud cover is minimal).  We hope it will be fabulous for all our friends watching from around the world as well.

Exercise the brain

It’s always a good idea to exercise your brain and we have figured out the best way how! To stimulate and develop your brain fitness head to a game of trivia! Once a week we go down to our local bar where we can be social, have fun and keep our minds sharp.
photo 2By playing trivia we are exercising our brains, and by including it in a weekly routine you are helping to evolve the brain function further.

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 Trivia improves thinking – Without even realising it when playing trivia you are improving your cognition skills therefore you will find it easier to learn new things, concentrate and perform tasks better in the long run.
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It helps reduce stress – if you are stressed out in any way, shape or form trivia will lessen the amount of cortisol (stress hormone) released in the body and therefore relax you, as well as improve your ability to focus and think.
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You are cross-training your brain – When you attend trivia that covers a variety of subjects your brain is forced to rely on skill, memory, logic and so much more. It’s called mental cross-training and it’s super beneficial.
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It makes you happy – Playing trivia makes you feel happy and cheerful. A bit of friendly competition heightens your mood, boosts your ego and will release more feel-good hormones into the brain.

The benefit of public transport

Unfortunately due to lack of parking where we work public transport is a day-to-day occurrence. On the plus size though, we are getting in our daily exercise of a minimum 30 minutes of walking. In a study conducted in Australia it showed that public transport goers average a 41 minute walk every day compared to people using private transport at 8 minutes a day (obviously this doesn’t take into account what you do as a job).
So what is so good about walking at least 30 minutes everyday? Well the gentle form of low impact exercise could be just what you need. Walking can help strengthen your heart, it lowers the risk of disease, it keeps your weight in check, it tones your legs, butt and stomach, if you’re out in the sun it will boost your Vitamin D level and it gives you energy for the day.
So next time, instead of conveniently getting in your car why not walk to work (if you can) or to the closest public transport station and get in that 30 minutes a day of walking. Easy!


Beach Running

We are so lucky in Australia to be surrounded by beautiful, clean beaches and now one of us has relocated to the coast we take every chance we can to get the sand between our toes – and with this even means with exercise. Going for walks on the beach is fantastic, always so relaxing but still giving you a workout, add in HIITing it at the beach or a consistent run and you are working your muscles ten times more.
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Beach ruunning burns 30 percent more calories because by running on sand you are working harder as your feet are sinking into the ground more unlike when running on the footpath. It will also build strength, fitness and stamina. And if your joints have been a bit sore the softer surface will give them a bit of a break as well!
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So when you’re next at the coast, go for a run and then run into the water to cool off! The water will soothe your muscles at the end and leave you feeling refreshed.
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