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Box Breathing Timer
Box breathing (also known as square breathing) is a controlled breathing technique that is very effective for relaxation and reducing stress. Use our Box Breathing Timer to get started!
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Boost your health with incidental exercise and movement snacks
Incidental exercise and movement snacks are simple ways to weave more physical activity into your busy life. This article explores how these small bursts of movement can improve your heart health, mood, and energy levels, while fitting seamlessly into your routine. We’ll explain what incidental exercise and movement snacks are, why they’re so effective, and…
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The five most important lifestyle factors for longevity and health span
Want to live a long, vibrant life full of energy and purpose? In this article we share the five most critical lifestyle factors that can boost both your life span and your health span, backed by robust scientific research. We also outline five practical steps to help you maximise your potential for a longer, healthier…
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Balance training for older adults
What is balance? Balance refers to a person’s ability to maintain their centre of gravity within a base of support. The base of support is all contact points with the surface beneath the person. This could include parts of the body, such as feet or hands, or objects such as a walking stick. How is…
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Maintaining a healthy lifestyle when working from home
Maintaining a healthy lifestyle has benefits not just for your health and wellbeing, but also in boosting your work productivity. Working from home can pose both opportunities and challenges for staying healthy. You might have more time to exercise, with time recouped from not having to commute to work, or you might have family distractions…
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The benefits of group fitness training
Group fitness training offers a fun, affordable way to get fit. It’s one of the fastest growing areas of the fitness industry and has become immensely popular in Australia, as it has around the world. Let’s take a look at the many benefits this style of training offers. The many benefits of group fitness training…
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Strength training for seniors
It’s never too late to start strength training! Arguably, the older you are the more you have to gain from regular resistance training. The benefits of strength training There are so many benefits to older adults participating in strength training. Some of these include: Programming considerations for older adults The foundation of many strength training…
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Maximal heart rate (MHR) calculator
What does heart rate mean? Heart rate is the speed of an individual’s heartbeat, measured as the number of beats (contractions of the heart) per minute. Heart rate is often abbreviated as simply BPM (beats per minute). For example, if your heart rate is 75 beats per minute, it may be written as: 75 BPM.…
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Introduction to Plyometrics
What is plyometrics? Plyometrics (or simply plyos) is a type of exercise that aims to improve power (the combination of strength and speed). Plyometrics is an excellent training method for increasing ‘explosive strength’. Plyometrics is sometimes called jump training. However, it should be noted that plyometrics is not restricted to only jumping-based exercises, even though…
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One rep max (1RM) calculator
What is a one rep max? One repetition maximum, often called simply one rep max or 1RM, refers to the maximum amount of resistance (usually measured as weight) that an individual can generate sufficient force against in order to successfully complete one repetition of an exercise. Whilst any resistance training exercise can be tested for…
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Essential resources for fitness instructors and personal trainers
We’ve compiled the ultimate list of resources for current or aspiring fitness instructors and personal trainers. Qualifications: how to become a fitness instructor or personal trainer To be qualified as a fitness instructor, you must complete the Certificate III in Fitness course (SIS30321) through an approved registered training organisation (RTO). To be qualified as a…
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Strength training tips for healthy shoulders
Shoulder injuries are common, particularly for people that are regularly lifting weights. Injuries vary in severity, but they often hamper fitness activities by limiting the type of exercises that can be done comfortably. This can include exercises such as: pull-ups; the bench press; inverted rows; and many others. Good form and appropriate level of challenge…
