KEEPING UP WITH THE JONESES

  • Group Training
    Group Training
  • Personal Training
    Personal Training
  • Real Food Cooking Class
    Real Food Cooking Class
  • 8 Week Challenge
    8 Week Challenge
  • Outdoor Bootcamp
    Outdoor Bootcamp
Recent blog posts

Posted by on in Events
Sunday 17 July - Real Food Cooking Class

ORGANIC “REAL” Food Cooking Class
brought to you by Nat Evans & Sarah Follent from
HAPPY COOKING
Sunday the 17th of July @ The Happiness Hub, Albion
 
Book your spot NOW!
 
Featured Recipes include:
Turmeric Winter Warmer Smoothie
Sprouted Lentil Salad with Garlic Vinaigrette
The Best Kale Salad...ever!
Spiced Ginger Bliss Balls
GF, DF Pumpkin, Orange & Carob Cake
Super-fast Pumpkin Dahl with Herby Cauliflower Rice
Seedy Salad Topper
Moroccan Spiced Carrot Dip
 
Don’t miss this opportunity to learn how to create amazing “REAL” foods that tick all the boxes....grain-free, gluten-free, dairy-free, fuss-free, family-friendly, super-fast, super-easy....& seriously good for you!
 
To book your spot at our JULY Cooking Class.....(maybe even bring along a friend or two??)....please email us today or you can pay on-line at www.theplantedpantry.com.au

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Posted by on in Events

Our 8 Week Transformation Challenge kicks off on Saturday 23 July.

The 8 Week Challenge is an intensive eating and exercise course, designed to reorganise your lifestyle choices and get you on track for creating a healthy and highly-functioning body and mind. Packed full of physical challenge and mind-expanding knowledge sessions, these 8 fast weeks will set you on course for a better you, just in time for the warmer weather.

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WINTER IS HERE FOLKS! This means colder mornings and shorter days. It also means there is less motivation and more colds and flus going around. 
Fear not though, you can dodge these winter blues by employing a few tricks through the colder months to keep you moving toward your goals.

Keep the Ball Rolling 
Sticking to your exercise regime will keep you healthy and alert. It will also help to keep your spirits up. Studies show that daily activity and exercise not only improves your metabolism, energy levels, and fitness; it also increases the feel-good chemicals in your brain, which in turn makes staying motivated a breeze. Once the ball is rolling, it is easy to keep it rolling. 
While it can be hard to throw off the covers and get to Jack Jones for the early seesion, getting started is absolutely the hardest part of exercise. Once you're up and moving, the rest is easy!

Sleep Well 
Good sleep is essential for your body and mind to function optimally. A minimum of 8 hours of quality per night will keep you thinking clearly. If you can manage to get to bed early and get up early...even better. 
Light in the blue region of the light spectrum helps to wake you up and to keep you awake. Smart phones, computers, and tablets emit this blue light. As such, they can keep you awake and disrupt your sleep. Put them away at night. Try reading a real book instead.

Stay Hydrated 
We drink more in summer than winter. However, our bodies still need at least two litres of water every day. Sadly the extra cups of coffee don't count; you still need to drink eight glasses of water on top of those comforting cups. In fact, coffee has a diuretic effect; causing your body to release water and dehydrate you. Try substituting one of your caffiene drinks with fresh ginger, honey and lemon in hot water. Also, winter winds and reverse cycle air conditioners dry us out to a surprising degree; there's another glass of water for you. It sounds like a lot of water to drink, but you can spread it out over your 16 waking hours easily.

Eat the Right Food 
Winter is a great time for soups and stews; all those root vegetables, all that kale. Eating the right food and taking in the right nutrients is essential for maintaining your body's ability to remove toxins, and fight off sickness and disease (watch this tedx talk to see). Find some tasty recipes that you can handle, sneak in some nutrient dense ingredients. The great thing about winter dishes is that you can double your batch and freeze half for another night - easy!

Let the Light in 
Studies show that the decreased light levels of winter have a direct effect on our mood and health. While in Brisbane we don't suffer greatly from this, we still need to keep an eye on our vitamin D. Low levels of D can cause fatigue, depression, and liver and kidney disorders. Sunlight provides us with all the D we need, so roll up your sleeves and brave the cool through winter to top up.

Stave off Sickness 
The annual parade of colds and flus has begun. You can arm yourself against these by upping your intake of immune-boosting vitamins and minerals (C, D, zinc to name a few) and lowering the toxins you put into your body (caffiene, alcohol, tobacco). Your body can effectively fight off infections if you provide it with the right amounts of nutrients, water, sleep, and exercise. If you follow the guidelines above, you won't get sick as often, or for as long.

Stay Positive 
Don't worry, winter is only short in Brissy. Stay focussed on your goals, stay healthy and active. Spring will be here before you know it.
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Being new to the Jack Jones family this year, I know I haven't had the opportunity to meet you all yet but when asked to share something I am particularly passionate about, I simply couldn't refuse! 

 

 

 

Being 31 weeks pregnant myself at the time of writing this article, I thought I would introduce myself and my Top 10 Exercise Tips for Pregnancy:

 

 

 

1. KNOW WHAT TO AVOID - high impact, rapid changes in posture, jerky or ballistic exercises - for example; burpees, and exercises that require abdominal muscle contractions like sit-ups, crunches, plank holds etc. Trying to maintain your washboard stomach (if you're lucky enough to have one!) is not only unnecessary, it is also quite detrimental to Baby's ability to move around. In the 3rd trimester, Baby needs to be able to turn; head down in preparation for birth. In cases where abdominal muscles are overdeveloped and extremely tight, Baby's head can get stuck, which can cause complications. Save yourself the headache and let the Abs go!

 

 

 

2. KNOW YOUR MUST DO's - Yes we've heard about "Kegels" (the contraction commonly referred to as trying to stop yourself from going to the loo), to strengthen your Pelvic Floor Muscles. Your Pelvic Floor is not only an integral in birth but also important to your body's stability and bladder and bowel control - I think we can agree we want this at its optimum right?  So what else? SQUATS (and lots of them!)  The lower and wider the squat - the better as the movement lends itself to greater hip mobility and greater strength in the pelvic floor. Other exercises such as seated Swiss Ball leg raises and Figure 8s can also be helpful. Exercises that mimic picking up, moving or holding Baby, are going to serve your body the best. 

 

 

 

3. KNOW THE FACTS - Understand why most people think it's dangerous to exercise while pregnant. The relaxin hormone (The Body's secret weapon for bearing children) essentially is responsible for allowing the joints, ligaments and muscles to "relax" or move through the respective changes as Baby grows and develops. 

 

 

 

Importantly, slow and steady wins the race. Be patient with yourself, your exercise and your body's amazing ability to seamlessly transition through 9+ months' worth of epic changes. Relaxin is present during the whole pregnancy as well as after birth, where your body will decide when its ready to allow those joint, ligaments and muscles to reset - this can take up to 3+ months in some cases post-partum. The exercise and care that you take over the course of your pregnancy will have a direct impact on how your body resets, so the less load we place on our body as the joints move and ligaments and muscles compensate - the better! 

 

 

 

4. KNOW YOUR GRAVITY CENTRE WILL CHANGE! Daily! You may thank the Relaxin Hormone for this too! As baby changes and grows, so do you and so does your centre of gravity! This will affect your balance, even your ability to walk at times and you may experience difficulty lifting or navigating weight other than your bodyweight. This is built by design and your body knows what it's doing - working against this will only have negative impact on your body. 

 

 

 

5. EXERCISE IS GREAT FOR YOUR MIND! 

 

Exercise is synonymous with the production of endorphins (feel good chemicals) as well as having a great impact on your ability to manage your anxiety and stress levels throughout pregnancy. Of course bearing the first 2 Tips in mind, unless a high-risk pregnancy has been identified and/or your medical practitioner has prescribed otherwise, armed with caution and the right advice, you should be safe to continue the type of exercise you were doing pre-pregnancy. 

 

 

 

6. DON'T WRAP YOURSELF IN COTTON WOOL

 

Your mindset will determine your outcome in a lot of cases. Give yourself a break! Best advice I was ever given is "You don't have to hear everyone's advice."  Although most are well meaning and have experienced pregnancy in their own way, sometimes the advice (particularly regarding exercise) can be a bit hit & miss. Learn to trust yourself and listen to the signals your body is sending you. Don't think "I can't" or "I'm not supposed to" - remember what you CAN DO! 

 

 

 

7. BODYWEIGHT IS ENOUGH RESISTANCE

 

As the pregnancy progresses toward the final few months, it is important to reduce the overall load on your body and accept that as your body grows and develops, these changes (and extra weight) provide sufficient resistance for you to exercise with - Refer Tip #4. 

 

 

 

8. INVEST IN MATERNITY SPORTS ATTIRE

 

This necessary investment does not have to be a different outfit for every session of the week. Invest in support attire such as a maternity sports bra (respective to your changing size) and support tights / undergarments. 

 

 

 

Try to avoid exercise attire or tights that cover your Baby "Bump" that are designed for looks and not function. Aim for support (also referred to recovery) tights that sit below your bump line that will literally help support the weight of your belly while you exercise. Sports bras are also vital in ensuring that your diaphragm is supported and breathing is not constricted during exercise. This diaphragm support is vital in ensuring your posture is maintained through exercise keeping the spine, pelvis and hip joints safe and stable. 

 

 

 

9. INVEST IN GOOD ADVICE 

 

Referring back to Tip # 6 - Surround yourself with a tribe of supportive and like-minded individuals (this should include your Medical Practitioners) whose advice you can trust. Pregnancy is a vulnerable time for you, your body and mental well-being - its super important that you are confident in the information you are being given. Seek secondary opinions wherever you feel necessary - especially when it comes to your body. 

 

 

 

10. PROPERLY MANAGE YOUR ACHES & PAINS

 

Aches, pains and complaints are, to a degree - to be expected. Tolerating unbearable pain or discomfort for prolonged periods of time, is simply unnecessary. Chiropractors, Massage Therapists & Acupuncturists are typically the best point of call for any joint or muscle complaint and trust me when I say this - seeking this therapy as and when the ache or pain arises, is by far the easier, cheaper and more effective way of managing any discomfort over the course of the pregnancy! 

 

 

 

Remember - Mum's body is the Temple in which Bub is living - treat it like one!

 

 

 

See you soon Jonesers,

 

Em! xo

 

 

 

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You may have noticed training looking slightly different at Jack Jones -  that's because we have introduced MOVEMENT TRAINING! So what is it?... you might ask? Well...it has become a much-loved buzzword within the fitness and personal training industry, even though it's been at the core of athletic training development for years now. 
 
Movement training aims to unlock and release the restrictions on your body, enabling you to move more fluidly and naturally. It helps to improve movement and therefore prevent injuries, optimising your recovery time and improving physical performance and blood flow throughout your entire body!
 
 
We weren't designed to sit at keyboards all day, we were built to be outside, hunting and gathering!
However, today's digital demands can keep us sitting down for most of the day, letting us become lazy. Before too long, we've let those pesky bad habits back in, leading to muscle imbalances, posture issues and long term injuries. 
 
 
By mimicking natural human motion patterns, we can utilise many more muscles than conventional weight training. This creates a strong, stable physique which works efficiently and effectively - as it was designed - both now and far into the future.
 
Fitness is most often focused around strength, intensity and speed, without focusing on mobility. The more you move the better your health and overall wellbeing! That's why we have embraced movement training here at Jack Jones!
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Posted by on in Recipes

AWSOME PEPERONATA

This dish takes literally minutes to prep and cook, but benefits from a little extra time in the pan.

It also stores for days and reheats to be as good as new.

WHAT

  • 1/2 brown onion
  • 2 cloves garlic
  • 1 tomato
  • 3 red capsicums
  • 3 anchovies (optional)
  • 1 tbs olive oil
  • 1/2 cup water
  • S & P

HOW

Crush garlic and dice onion, cook on low in olive oil till soft

Dice all other ingredients, add to pan, add salt and pepper

Cook on a medium heat for a couple of minutes

Add 1 cup of filtered water, bring to the boil, simmer till saucy.

If you want to keep the flavours developing, just keep adding water and reducing till your ready to eat.

Serve over zucchini noodles.

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10 Good Reasons to Consider a Jack Jones Personal Trainer

1. Motivation

It is easy to lose motivation to stick with a consistent exercise program, when it is all up to YOU to stay committed.  Exercising with a Certified Jack Jones personal trainer, not only provides structure for your exercise program but gives you the support you need to make an on-going commitment and take accountability for your health and fitness.  Sessions are locked in ahead of time to align with your own personal schedule and our trainers work with you to develop an exercise routine that becomes a lifestyle and a long-term habit.

2. Individualised program

If you have any chronic health conditions and injuries or specific training goals (entering your first Noosa triathlon for example) our trainers will work with you and your health care provider to plan a safe and efficient program that considers these needs and enables you to reach your health and fitness goals.  We ensure that you are always doing the exercises that are just right for YOU, giving the maximum benefit possible in the shortest amount of time. 

3. Efficiency

Jack Jones personal trainers help you focus on results and stop wasting your time doing inefficient, boring and repetitive workouts. Our trainers will create a personal, periodised plan for you and help you get the maximum results in the minimum time.

4. Improve technical skills

If you play a particular sport, the right personal trainer will help you improve your skill by showing you new training techniques specific to your sport. Our trainers will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well.

5. You are new to exercise

If you are an absolute beginner, a personal trainer is the ultimate fitness coach. Jack Jones personal trainers will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.

6. Break through plateaus

OK, you are already in pretty decent shape, but you've been there for years. If you are stuck in the same routine and want to break out of a rut, engaging a Jack Jones personal trainer is the perfect solution. Our trainers will jump start, not only your motivation, but your entire exercise program as well, making it anything but routine.

7. Learn how to go it alone

If you ultimately want to learn all the facets of designing your own exercise program so you don't need to use a personal trainer as regularly, a solid commitment for a few months and then regular "catch-ups", may be all that you need.  During that time, our personal trainers can teach you the basics of building and modifying an exercise program to achieve maximum results.

8. Workout Safely

Jack Jones personal trainers will not only watch your form and monitor your vitals, but will provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Our personal trainers can watch what you are doing while you are doing it, and they can help push you or slow you down as necessary.

9. Workout in the Studio or the Great Outdoors!

At Jack Jones we are not technology-trapped and our space is unlike anything you will have seen before, but even so, exercising indoors in a studio environment, is not for everyone.  Our trainers can bring your personal exercise program to the Outdoors if you prefer being out and about and staying in touch with nature.  We do things differently and we like nothing more than combining the natural environment and landscape into our exercise program design.

10. Weight Loss

Jack Jones offers a guaranteed way to lose weight: if you follow our personally tailored program and monitor your food intake, you WILL lose weight. The number one reason people hire personal trainers is to lose weight and get into shape -- it works guaranteed. If you make a resolution and commitment to lose the fat and build the muscle, our trainers can keep you on track and help you realise that goal.

BOOK NOW!

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Introductory Offer: First 2 sessions for just $20. Conditions apply.