Working-IN » Debbie

WEEK 8 FITNESS: 5 minute Living Room Lunges by Debbie

Hayley — Thu, 11 Jun 2015 05:18:13 +0000

If you are short of time, or have a spare 5 mins in-between chores – take to Lunges.

Lunges are one of the most effective lower-body exercises. They work our glutes and quadriceps and also engage our hamstrings. Strengthening these large muscle groups can speed up our metabolism, which is beneficial for weight loss. When excess fat is reduced from our lower body, lunges can help shape and tone our glutes and legs.

We also love the fact that lunges engage our core muscles – including our backs and abdominals. Having a strong core is essential because it eases daily activities, relieves lower back pain and improves our balance, posture, stability and athletic performance.

As runners, we are constantly looking to improve the flexibility of our hip flexors. Lunges are a great way to force our hip flexors to stretch – this can also form part of a great ‘juicy’ stretch.

A simple, functional, multi-joint exercise is a winner and can be modified for all abilities.

The post WEEK 8 FITNESS: 5 minute Living Room Lunges by Debbie appeared first on Working-IN.

WEEK 6 FAVOURITES: Talking Midday Meditations with “The Debbies”

Hayley — Wed, 27 May 2015 06:50:55 +0000

The post WEEK 6 FAVOURITES: Talking Midday Meditations with “The Debbies” appeared first on Working-IN.

WEEK 5 FAVOURITES: How do our coaches each start their day?

Hayley — Wed, 20 May 2015 05:15:21 +0000

We managed to get all three of our Working-IN trainers together this week to have talk about their morning routines and why it’s so important – and have a bit of fun as well!

Drinking water, taking time for reflection, having a plan, and preparing your body for the day are just some of their insightful tips.

The post WEEK 5 FAVOURITES: How do our coaches each start their day? appeared first on Working-IN.

WEEK 5 NUTRITION: Healthy Breakfast by Debbie

Hayley — Wed, 20 May 2015 00:06:26 +0000

I am that person who eats breakfast on the ‘fly’. Preparing school lunches, finishing homework, braiding hair, brushing teeth, etc. Forever trying to squeeze everything in before rushing out the front door.

That was until a friend innocently asked if I ever sat at the dining room table and ate my breakfast with my family. A defining moment which highlighted the fact that life needs to be slowed down. It was at the same stage that I was completing a ‘Mindfulness program’ (see Week 2) – which defined similar sentiments.

Breakfast is my favourite meal of the day, so making time to enjoy it means, not only do I get to savour the moment, but I also get to spend some quality time with my family. This sets the tone for the day – you get to enjoy your breakfast, your body is better able to digest the contents, you are not rushed/stressed, you enjoy time with your family… you start as you mean to go. It does require some effort –

have a breakfast meal plan;
ensure you allocate breakfast time;
silence your phone;
appreciate the food on your plate;
commitment to make it happen.

This is a small way in which we can make a big difference in our lives. Every little step adds huge value!

The post WEEK 5 NUTRITION: Healthy Breakfast by Debbie appeared first on Working-IN.

WEEK 4 FITNESS: Foot Strengthening Exercises with Debbie

Hayley — Tue, 12 May 2015 23:24:33 +0000

We are all very guilty of neglecting our feet and also abusing them by wearing uncomfortable or improperly fitted shoes. We also very rarely walk around barefoot – which in the past would have strengthened our foot muscles and maintain healthy arches. So when it comes to running, it it really important to have healthy, strong feet, as this will help support the arch of the foot and prevent any future injuries.

Pencil lifting is a fantastic exercise you can do while preparing dinner, or watching TV:

Pick up a pencil in the toes
Hold for count of 6, repeat 10 times
Aim to perform this exercise 3 times a day
An alternative version of this is to repeatedly scrunch up a towel in the toes.

For more information please email Debbie at hello@working-in.com.au.

The post WEEK 4 FITNESS: Foot Strengthening Exercises with Debbie appeared first on Working-IN.

WEEK 4 FAVOURITES: Identity Bracelets by Debbie

Hayley — Tue, 12 May 2015 23:18:38 +0000

As part of my run coaching, I always encourage runners to carry some form of identity with them when they go running. Surprisingly, the majority of runners head out the door with no ID on them at all.

A fabulous solution is a simple wristband that you can easily slip on your wrist as you head off. A company called Road ID produces some amazing wristbands – you build your wristband online – choose your style, colour, add a funky badge, personalise your metal tag with all your emergency contacts and add any medical conditions.

This is a fantastic solution and is a must for ALL athletes – runners, cyclists, swimmers, etc.

Highly recommended – check out www.roadid.com.

The post WEEK 4 FAVOURITES: Identity Bracelets by Debbie appeared first on Working-IN.

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.

The post WEEK 3 FITNESS: Warm-up Stretch with Debbie appeared first on Working-IN.

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!

The post WEEK 3 FAVOURITES: Gadgets update with Debbie appeared first on Working-IN.

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

The post WEEK 3 NUTRITION: Meal Planning with Nadia Felsch appeared first on Working-IN.

WEEK 2 FAVOURITES: Running tips by Debbie

Hayley — Tue, 28 Apr 2015 05:43:13 +0000

Mindful Running – a new era of consciousness

In our crazy-busy world, running has become our ‘release’ for getting fit and sweating out the pressure of the daily grind. Meditation has also gained in popularity, as people turn inward to try and calm their racing minds. Put the two together and we have ‘Mindful Running’.

This brings together a meditative practice to your movement, creating a healthier way to run, that’s more enjoyable, with better results for body, mind and soul. In the coming weeks, we will be discussing ‘Mindful Running’ in more detail.

When first starting out – be aware of your breath. The breath brings in energy and is our metronome and guide. Try running in sync with your breath. Inhaling deep brings in more oxygen, calms our nervous system and reduces muscle tension. It doesn’t matter your pattern to begin, just get your breath and steps together.

Use a metronome to help focus you on your stride and your breath (available from music shops, or download app for iphone)
Identify your running cadence (steps per minute) – ie.165-190 spm
Create a rhythm

The post WEEK 2 FAVOURITES: Running tips by Debbie appeared first on Working-IN.