Your wellbeing is important.

GET MOVING

Aim for at least 30min accumulated physical activity daily

• Tick off the guidelines provided by the Department of Health & Sport Australia! 
• Choose an activity you enjoy & get outdoors if possible.
• Stay tuned for lots of examples.

YOU ARE WHAT YOU EAT

• Drink plenty of water. Start your day with a glass & keep your water bottle on hand.
• Eat a wide variety of nutritious foods. Make sure some of this includes fresh fruit & veggies.
• It’s OK to treat yourself with sometimes foods, but limit your daily intake of fat, sugar, and alcohol to sensible levels.

SWITCH OFF

To ensure you remain switched on practice daily mindfulness

• Dedicate periods of time each day to switching off from screens, technology & the stress of work, and practice being more mindful. 2-3min at a time can help!
• Go and be present with your family, tend to the garden or just take 10 slow deep breaths.
• Go for a walk around the block, and work on achieving goal #1 at the same time!

Session #3

*No equipment needed – yoga mat optional.

Reminder: slow & controlled movements, and remember to breathe!

• Back Rolls x 10
• Knee Drops x 10
• Hamstring Walkouts x 5
• Groiners x 5 each side
• Calf Pumps x 10 each side

Session #3

Whole body workout.

Session Details:

• Rotations
• Do this one with a partner
• Do the strength exercise until the person running or lunging gets back, then swap.
• Do all four rotations, rest & repeat

Rotation 1

• Inverted Row
• Run to Marker

Rotation 2

• Shoulder Taps
• Lunge to Marker

Rotation 3

• Upright Row
• Run to Marker

Rotation 4

• Biceps Curls
• Lunge to Marker

Session #2

Session Details:

• Complete each exercise for 30secs, take 30 seconds rest, then start the next exercise.
• After the five exercises, have 1-2 minute rest
• And, repeat as many times as you like.

Enjoy!

• Power Squats
• Plank Front Touch
• Ladder Climb
• 45 Degree Lunge
• Lying Ab Cycle

Session #2

Session Details:

• 10 reps of each of the following exercises.
• Remember to focus on your technique – slow & controlled is key.
• Add weight, reps or repeat sets when comfortable.

• Split Squat x 10 each leg
• Plank Push Ups x 10
• Single Leg RDL x 10 each leg
• Seated Reverse Flys x 10
• Bird Dog x 10
• Repeat