Working-IN » WEEK 3

WEEK 3 FITNESS: Warm-up Stretch with Debbie

Hayley — Tue, 05 May 2015 10:53:46 +0000

When warming up for a run (or walk), I always recommend we do a few deep walking lunges. This dynamic stretch allows us to open up our quads and hip flexors, which stimulate the forward motion of running/walking.

Stand with feet together and take a long step forward with your right foot.
Bend front knee to 90 degrees and the back knee until it almost touches the floor.
Stay here for a few seconds and work to straighten the back leg so you feel a stretch through the front of your left tight.
Rise up and take a big step forward with your left knee to get the stretch on your left side.
Continue for about 10 lunges.

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WEEK 3 FAVOURITES: Gadgets update with Debbie

Hayley — Tue, 05 May 2015 10:44:29 +0000

I have recently introduced running (and walking) with a metronome – and boy, does it make a difference! Our bodies love rhythms – when it has a rhythm to follow, it doesn’t have to work as hard. A perfect example is getting our kids up and off to school. If we stick to a routine, they know what to expect and get to school with no problem. If there was no routine, disaster!

The metronome allows us to get into a comfortable rhythm/groove and keeps us in the zone. It becomes a ‘hook’, which we latch onto so that we are kept in the ‘zone’ – and become more mindful of our running. By ensuring we become more mindful, we then become more aware of our technique – are we running at the right cadence? do we need to shorten our stride? is our posture correctly aligned? is our breathing rhythmical? Without a metronome, our mind tends to wander – we think of work, picking up the kids, what to make for dinner, etc. So having this magical ‘hook’ reel us back into the present, we become more in tune with our running/walking.

How to start:

Determine your current cadence – recreational runners are typically around 160-165spm.
Run at this cadence for a week.
Slowly increase your cadence by 2spm per week – your cadence should ideally range around 80-90spm.
Use your new cadence to improve your running technique – learn to vary your stride length for different speeds.
Switch off when you’re in your rhythm, turn back on when you find yourself wandering off again.
Metronomes are available from music stores from as little as $20. Definitely worth the money spent!

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WEEK 3 FAVOURITES: Inspiration from Alethea

Hayley — Tue, 05 May 2015 10:39:34 +0000

Coming super soon! I cannot recommend this film festival enough. Some of the best outdoor adventure films from around the world to give you goosebumps, make you laugh, keep you on the edge of your seat and inspire you big time. This is the must see feature for me each year, especially close to winter, to slap me with the jolting question of “what epic things are you doing with your life?” This is guaranteed to make you want to get up and and get yourself moving.

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WEEK 3 FITNESS: Warrior Sequence with Alethea

Hayley — Tue, 05 May 2015 06:52:44 +0000

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WEEK 3 RECIPES: Acai Smoothie by Stay Grounded

Hayley — Tue, 05 May 2015 00:40:17 +0000

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WEEK 3 MOTIVATION: Nicole Tognetti

Hayley — Mon, 04 May 2015 23:31:30 +0000

Alethea spoke to Nicole Tognetti this week about what the Working-In Program means to her.

I have loved stepping onto my mat at Alethea’s studio to practice yoga for the past year. Yoga has been an amazing way for me to connect with my mind and my body.

The Working-In program is an excellent opportunity to challenge and motivate myself as part of a community to develop a lasting healthy lifestyle beyond my yoga practice.

I love the idea that it is encompassing health and fitness in a wholistic way; looking after strength, cardio, stretching, meditation and nutrition.

My biggest challenge will be to start incorporating running into my routine, but already the other members in the program have been so encouraging and welcoming.

As a proud local, it also makes me happy to be part of something in our own neighborhood. And I am loving the discount and deals at places like SCOOP and Stay Grounded!

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WEEK 3 NUTRITION: Meal Planning with Nadia Felsch

Hayley — Mon, 04 May 2015 23:01:40 +0000

Working-IN had the pleasure of meeting up with Nadia Felsch at Scoop Wholefoods in Mosman this week. Watch the video to find out more about Nadia’s philosophies on nutrition and the importance of meal planning.

About Nadia

Nadia Felsch is a wholefoods recipe developer, writer, food stylist and nutritionist-in-training. Strength training and yoga speak to Nadia’s physical fitness whilst her relatable approach to cooking is based on simple, delicious and nutritious eating. To EAT WELL, LOOK GOOD and FEEL GREAT is her life’s mantra.

The materialisation of her journey is her personal brand and website, plus a rapidly growing number of followers. Nadia works alongside her talented husband to style and capture each delicious dish and really bring it to life.

Nadia seeks to chronicle daily lessons and inspirations including nutritional-focused recipes to suit just about any diet. Her work is evolving and an invitation for us all to learn more about living and eating in a way that personally changed her life and could inspire a change in yours.

Website – www.nadiafelsch.com

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