The Total Gym Jump Trainer is a significant advancement in the world of rehabilitation equipment. This unit has been designed with versatility in mind, catering to both high-performance athletes looking to enhance their jumping abilities and individuals undergoing rehabilitation to improve their overall mobility and walking outcomes.
The Total Gym Jump Trainer evolved from the dynamic squat jump option found in the Total Gym Flagship GTS or Encompass models. This evolution reflects a focused approach towards providing a more dedicated and specialized piece of equipment to cater to the specific needs of both fitness enthusiasts and those undergoing physiotherapy.
Recent studies, adds credibility to the effectiveness and potential applications of the Total Gym Jump Trainer.[1][2] The study’s conclusions indicate that Ballistic Strength Training (BST), facilitated by the Jump Trainer or Encompass, can play a role in regular inpatient rehabilitation for TBI patient programs and demonstrate improved walking outcomes. This highlights the broad spectrum of potential benefits that the Total Gym Jump Trainer offers, ranging from high-performance training to rehabilitation protocols. Other clinical uses involve Cerebral Palsy, Post Stroke victims as well as ACL/MCL recovery and improving Gait.
It’s evident that the Total Gym Jump Trainer represents a significant step forward in providing a versatile piece of equipment that addresses various fitness and rehabilitation needs safely, all while being backed by scientific research. This kind of innovation contributes to advancing the field of exercise science and provides individuals with valuable tools to enhance their physical well-being.
[1] Gilfillan, I., Mothabeng, D.J., & van Heerden, A. (2023). Feasibility of ballistic strength training to improve mobility of inpatients with traumatic brain injury. New Zealand Journal of Physiotherapy, 51(2), 105–116. 10.15619/ nzjp.v51i2.355 Click Here to Download the Study
[2] Gavin Williams , Leanne Hassett , Ross Clark , Adam L Bryant , Meg E Morris , John Olver , Louise Ada (2022) Ballistic resistance training has a similar or better effect on mobility than non-ballistic exercise rehabilitation in people with a traumatic brain injury: a randomised trial. Australian Journal of Physiotherapy Click here to download the Study
To Find Out More
Interested Clinicians or Rehabilitation Professionals can contact Greg Doherty of HQH Fitness, gregd@hqh.com or Call Toll-free AUS 1800 552878 NZ 0800 552878.
We currently have two models of Jump Trainer available and in stock.
Greg Doherty is the CEO of HQH Fitness,who represent the Total Gym brand of products in the South Pacific
Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time. Also known as jump training, plyometric exercises are usually geared toward highly trained athletes or people in peak physical condition. However, they can also be used by people wishing to improve their fitness. Plyometric exercises can cause stress to the tendons, ligaments, and lower-extremity joints, especially the knees and ankles. It’s important that you have the strength and fitness level necessary to do these exercises safely and effectively. If you’re adding plyometric exercises to your workout routine, work up to them gradually. Slowly increase the duration, difficulty, and intensity of the exercises. Some of the benefits of plyometric jumping include increased vertical jump height and long jump distance.
Plyometric training can also help improve everything from jumping and sprinting ability to lower body strength. Studies have shown that plyometric training improves strength, muscle size and muscle speed, alongside improving coordination.
Jump training—or plyometrics—creates improvement in sprinting, reactive strength, and running economy in shorter distances from 2K (1.2 miles) to 5K (3.1 miles), new research shows. High knee skips, step-ups onto a box, jumping in and out laterally, and using an agility ladder are all effective plyometric moves. If you’re just getting started, ease into this type of training gradually to avoid injury. If you want to become a better runner, running needs to be a part of your regular routine, of course. But, according to new research in the Journal of Sports Sciences, you can benefit from jump training, too.
Researchers looked at 21 studies that included 511 participants total, encompassing different strategies for improvements in time-trial performances—specifically, what helped in boosting effectiveness in shorter distances from 2K (1.2 miles) to 5K (3.1 miles).
They found that runners who consistently engaged in jump training saw improvement in sprinting, reactive strength, and running economy—which all led to better fitness and performance. This is true for older runners as well, despite the widespread belief that jumping creates higher injury risk for joints as you age. Two of the study’s researchers published research in 2018 that looked at healthy adults over age 50 who used jump-training sessions with at least 60 seconds of recovery between sets. They concluded that jump training is safe and effective for these athletes, as long as they keep it under three sessions per week. “Jumping, also called plyometric training, can be very beneficial for runners,” physical therapist Jason Kart, D.P.T., owner of Core Physical Therapy in Chicago, told Runner’s World. • Kart said this type of training improves your ability to generate power—not just in terms of muscular force, but also in your neurological system. Basically, you’re training your nervous system to ramp up faster and more effectively.
Jump training is a type of plyometric training that can help improve athletic performance. Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time. Also known as jump training, plyometric exercises are usually geared toward highly trained athletes or people in peak physical condition. However, they can also be used by people wishing to improve their fitness. Jump training can help improve power output, speed, agility, and vertical jump height. It can also help improve running economy and reduce the risk of injury.
Jump Training in Medical Rehabilitation
“Ballistic strength training” or Plyometric Jump Training, for people with traumatic brain injury (TBI) is a type of exercise that involves rapid movements such as jumping and throwing. The aim of this multi-centre trial was to implement ballistic strength training for people with TBI during the early recovery phase post-injury, targeted to the three main muscle groups responsible for forward propulsion when walking. Improving mobility after traumatic brain injury with ballistic strength training (unimelb.edu.au).
Jumping is a weight-bearing exercise that can help prevent osteoporosis and slow bone loss. Plyometric training is a type of exercise that involves explosive, powerful exercises that are trained to activate the quick response and elastic properties of the major muscles. It causes the participant to exert a high degree of force for a short period of time. Examples include exercises like jumping, skipping, and hopping. A study of post-menopausal breast cancer survivors demonstrated improved bone mineral density (BMD) at the hip and prevented BMD loss at the spine with a program that included jumping and resistance training. Another study of osteoporotic men engaged in either resistance training or progressive jump training found increases in BMD of the whole body and lumbar spine.
Best Solution:The Total Gym Jump Trainer
The Total Gym Jump Trainer is a jump exercise machine that builds explosive power and develops lower body muscle mass with two primary movements, the squat and the squat jump. It is designed to facilitate plyometric jumping exercises leveraging both linear bodyweight resistance and variable band resistance. The Total Gym Jump Trainer produces both concentric and eccentric loading of the muscles – allowing users to accelerate and decelerate quickly during a squat jump in a safe, controlled manner.
It’s clear from the information provided that plyometric jump training, also known as ballistic strength training, has numerous benefits for various populations. Here’s a summary of the benefits:
Improved Athletic Performance: Plyometric jump training can enhance sprinting, reactive strength, running economy, power output, speed, agility, and vertical jump height. This type of training is valuable for athletes participating in running, field sports like rugby, soccer, basketball, volleyball, and others.
Improved Muscle Strength and Size: Plyometric training improves strength and muscle size, especially in the lower body. It targets the major muscle groups responsible for forward propulsion during walking, making it beneficial for post-traumatic brain injury (TBI) patients during the early recovery phase.
Bone Health: Jumping, which is a weight-bearing exercise involved in plyometric training, can help prevent osteoporosis and slow down bone loss. Studies have demonstrated improved bone mineral density (BMD) in post-menopausal breast cancer survivors and osteoporotic men engaged in jump training.
Neurological Benefits: Plyometric jump training not only increases muscular force but also trains the nervous system to generate power more effectively. It enhances coordination and neuromuscular efficiency.
Rehabilitation and Physical Therapy: Plyometric training can be used in physical therapy and medical rehab settings, including in cases of traumatic brain injury (TBI), Cerebral Palsy and ACL/MCL injuries.
Caution: It’s essential to note that while plyometric exercises offer various benefits, they also come with the risk of stress and potential injury to tendons, ligaments, and lower-extremity joints, especially the knees and ankles. Therefore, it’s crucial to approach plyometric training gradually and with appropriate fitness levels to ensure safety and effectiveness especially one involving high-impact activities like plyometrics.
That’s another reason why the Total Gym Jump trainer is well suited. It allows specific and safe control of Jump height, intensity, and range of movement.
Take Your Fitness to New Heights with Plyometric Jump Training!
Are you looking to elevate your fitness routine and unleash your full athletic potential? Look no further than the revolutionary Total Gym Jump Trainer! Designed to cater to all age groups, this cutting-edge fitness equipment will take your workouts to new heights with the power of plyometric jump training.
The Total Gym Jump Trainer is not just any ordinary fitness machine – it’s a game-changer that will transform the way you exercise. Plyometric training, often referred to as “jump training,” is a dynamic and high-intensity workout technique that involves explosive movements to build strength, agility, and overall athleticism. With the Jump Trainer, you can easily incorporate plyometric exercises into your fitness regimen, unleashing a multitude of benefits for everyone from beginners to seasoned athletes.
Here are some of the incredible advantages of incorporating plyometric jump training into your routine:
Boost Explosive Power: Plyometric exercises engage the fast-twitch muscle fibers, enhancing your ability to produce maximum force in minimal time. This leads to explosive power, making it an ideal training method for athletes involved in sports like basketball, soccer, volleyball, and track and field.
Improve Cardiovascular Health: Jump training is a high-intensity workout that gets your heart pumping and blood flowing. As a result, it improves cardiovascular endurance, promoting a healthier heart and overall well-being.
Burn Calories and Fat: If you’re looking to shed those extra pounds and tone your body, plyometric training can be your best friend. It’s a highly effective calorie burner, helping you achieve your fitness goals in less time.
Enhance Coordination and Balance: By practicing plyometric exercises regularly, you’ll improve your neuromuscular coordination and balance. This not only benefits athletes but also helps older adults prevent falls and maintain independence.
Joint-Friendly: Unlike traditional high-impact exercises, the Total Gym Jump Trainer minimizes stress on your joints, making it a safe and effective option for all ages.
Versatility: The Total Gym Jump Trainer offers a wide range of exercises, from basic jumps to advanced plyometric variations. It’s suitable for everyone, regardless of fitness level or age, and can be easily adjusted to challenge or support individual needs.
Fun and Engaging: Jump training is a dynamic and fun way to work out, keeping you motivated and excited about your fitness journey. Say goodbye to monotonous workouts, and hello to an enjoyable exercise routine!
Join the fitness revolution with the Total Gym Jump Trainer and experience the incredible benefits of plyometric jump training. Whether you’re an athlete looking to boost performance, a fitness enthusiast craving a new challenge, or a senior seeking to maintain an active lifestyle, this versatile equipment has something to offer you.
Don’t wait any longer to take your fitness to new heights! Embrace the power of plyometric training with the Total Gym Jump Trainer and elevate your workouts like never before. Experience the transformation in your body, mind, and overall athletic prowess. Act now and unleash the true potential within you!
Written by Greg Doherty CEO and Director of HQH Fitness.
Have I caught your attention?!? Read about the science and why this could get you motivated and work for you in 2022.
(Global expert in High-Intensity Interval Training, Professional Athlete, Kinesiologist and Exercise Sport Scientist Meghan Jarvis, explains how almost anyone can get the benefits of HIIT – in almost no time at all).
For the past few years, time-starved gym enthusiasts have whittled down exercise to roughly the amount of time it takes to make a cup of coffee. You may of heard of the The 20 Minute Body, 10 Minute Abs, even the Seven Minute Workout.
Now here’s one better: One Minute Workout! The One Minute Workout has been developed, tested, and proven and now we are creating video workouts showcasing the formula on how to train and sharing the research behind it. Are we really talking about a workout lasting for just 60 seconds, you may ask?
Specifically, the One Minute Workout is three 20-second bursts of very hard exercise. It is typically set within a ten-minute time commitment, so there’s a short warm-up, short cooldown, and bouts of recovery within those intervals of work. Therefore, depending on your fitness goals, allowing 10 minutes of exercise, three times a week can be all the exercise you require. Please see our example of the one-minute workout for the entire family.
As we now have people exercising for lots of different reasons. We have good evidence that intervals can be a time-efficient way to generate a lot of the fitness benefits that we usually associate with a more traditional continuous moderate approach, such as traditional aerobic training and HIIT.
When the One Minute Workout protocol is compared against the traditional exercise guidelines it’s shown that after several months the improvement in; Cardiorespiratory fitness on average is the same. The improvement in health-related indices like insulin sensitivity is the same.
Even changes in physiological markers, such as mitochondrial content and cellular changes in the muscles, on average, are the same!
This shows that you can elicit adaptations that are very similar to traditional endurance exercise in less time with an interval-based approach. That’s not to say this is the only way to train, or that people should only do a few minutes of exercise a week. It’s not going to elicit all the adaptations that we associate with the traditional approach. It rather gives the inspiration to move, even when you are short for time.
Still thinking it’s too good to be true, that 20 seconds of intense exercise can be that effective?
Intensity is key to make those 20 seconds so valuable. As you can imagine, these bouts of exercise are not going to be easy. Therefore, if you’re wanting the benefits of short-burst exercise you need to go hard.
Several studies show that people cycled as hard as they could for 20 seconds, you could equate that to running up hill as hard as you can for 20 seconds. We’re talking about all-out efforts. Researchers from McMaster University in Ontario proved 60 measly seconds of intense exercise can increase endurance capacity and lower blood pressure. For the study, 14 participants took on a six-week training program on the stationary bike. Three times a week they completed a session that included three 20-second all-out intervals, spread between easy pedalling. That one minute of intense effort (18 total minutes through the entire study) boosted endurance levels 12%. The interesting thing is though, because the efforts are relatively short and followed by a period of recovery, they’re not perceived as all-out maximal.
“The men and women had increased their endurance capacity by an average of 12 percent, a significant improvement. They also, as a group, had healthier blood pressures and higher levels within their muscles of certain biochemical substances that increase the number and activity of mitochondria. Mitochondria are the energy powerhouses of cells, so more mitochondria mean better endurance and fitness.”
The importance of this study isn’t that it proves you only need one minute of exercise, it’s just not that easy to get ripped. The importance is it proves the power of exercise, any exercise.
These finding prove that just one minute of movement can boost your health. For seriously noticeable results, you need to work out for longer than it takes to heat up a cold slice of pizza. But if you truly can only spare 60 seconds (plus a warm-up and cool down), performing any of these five HIIT moves have the power to do some damage and get you closer to your health and fitness goals this year.
1. Burpee
A HIIT classic. You only have a minute so make sure your form is perfect on everyone.
2. Squat Jumps
Make sure you are standing fully upright, aiming for as much height as possible on each one.
3. Stair Run
Because you only have one minute, make sure you find a staircase that’s tall enough to run up at a full sprint the entire time. This one will sear your lungs as much as your calves.
4. Push up
Add a clap in between each one for more of a challenge.
5. Jump Rope
An efficient cardio exercise that can get a lot done in just one minute.
For access to Meghan’s One Minute at Home Workouts, exclusive gear videos, client testimonial interviews, and moresubscribe on YouTube!
Meghan Jarvis A former World Class BMX bicycle racer, Meghan came to Australia to play professional basketball and stayed as a lead lecturer at the Australian Institute of Fitness. Meghan’s passion for fitness and entrepreneurialism led her to found WellCorp Health and Wellness and Buzvil, a global health and fitness app. She most recently appeared as an actor and stunt woman in the new Blockbuster ‘Elvis’, the Portable Door, Aqua Man and has been a ‘Ninja’ on Channel Nine’s Australian Ninja Warrior. She is also the head of Total Gym Fitness Equipment Australia, Suspension Training and Altitude Training International Master Coach, making her an authority on peak performance and an international speaker. Her experiences as an athlete, educational portfolio (Masters of Education and Coaching Science, Kinesiologist, Sports Scientist), entrepreneurial ventures, and enthusiastic character have shaped her as a formidable leader in health and fitness. She believes strongly in the importance of redefining and bridging the gap between physical and mental health. Meghan has guided many people to achieve complete personal breakthroughs and phenomenal mind, body, and business growth.
NZ Government relaxes Covid restrictions March 26,2022
That is welcome news but how does that make life safer in New Zealand?
When you think about it, protections that were in place didn’t actually protect anyone, it was mainly a way of tracking the effects of the virus and reducing physical contact to minimise spread. The best protection is to remove and eliminate the pathogen. This did not happen in most cases.
So now they say we should be learning how to live with the Virus. WHY? Because we know that Omicron is not going to be the last variant. No one knows what the next variant will be nor its affects.
Case numbers are still high, meaning Coronavirus is still active in the community and can walk in your door at any time.
Despite several scientists around the world concluding that improving ventilation and using HEPA Filters will provide protection, it just doesn’t make sense scientifically. Fresh air may dilute the virus and HEPA Filters may trap virus in the air that reaches a HEPA Filter, but neither will neutralise the virus. If someone is in the path of a viral load, these measures will not work and may make transmission worse.
Despite the Victoria Department of Education and Training Victoria selecting and installing Samsung Consumer model HEPA Air purifiers in school classrooms, Covid has dramatically increased in those schools. The Guardian Australia reports on 25 March 2022, that “Rising Covid Cases force some schools in NSW and Victoria to return to remote learning.” The NZ Ministry of Education purchased 5000 of the same units under emergency procedures for New Zealand Schools. No doubt that we will see similar results.
If you are opening your business for, hopefully full capacity, what can you do to make it as safe as possible?
Its time to do something different.
Look for an air purification system that uses Dielectric Barrier Discharge BiPolar (DBD BPI) ionisation. These systems can be installed in any indoor air space that removes up to 99.9% of COVID-19 virus from circulating air and surfaces. An all-natural solution with no harmful chemicals, radiations, or by-products. One of the advantages of the Dielectric Barrier Discharge Bipolar ionization process is that it allows air purification to occur within the desired space, treating a larger volume of air, instead of relying on contaminants passing through the air handler unit or filter to be cleaned.
Adapted from Morawska et al
This technology will future proof any indoor space and be effective against any variant.
Solutions can be standalone non-ducted systems, floor, wall or ceiling mounted or if you have an HVAC system can be installed into your existing ducted system.
Dielectric Barrier Discharge Bi-Polar technology (DBD BPI) has been around for over 70 years with proven results, peer reviewed studies and laboratory certifications. This technology should not be confused with any other type of Bipolar Ionisation products on the market that are “emerging” technologies and are questioned by experts around the world for safety and efficacy.
Many business people and institutions have chosen to install DBD BPI to provide the best possible Indoor Air Quality. For example:
Office Buildings
Google
Deloitte
Empire State Realty Trust
Cosentini Associates
Ford
Travel and Cruise Ship Lines including
Celestial Cruises
Virgin Cruise lines
Norwegian Cruise Line Holdings (28 Ships in Fleet)
Antartica21
LAX and La Guardia airports
Stadiums such as:
DCI Events Centre
Staples Centre and more
Multiple Schools and Universities in the USA
Major Hospitals in the USA.
These Companies have made an educated decision to use DBD BPI technology to provide the safest Indoor Air Quality for their people. This is available in New Zealand and Australia to suit any size space for a modest investment. Let’s make our indoor spaces as safe as possible.
DBD BPI technology has been tested to show improvements to indoor air quality when increasing ambient ion output levels between 800 and 1,500 ions per cm3. At these ion saturation levels, the technology has shown an 85.8% reduction to 0.3 micron particles as tested by Intertek to ANSI / AHAM AC 1 method, an average 90% reduction in VOC compounds as tested by Syracuse University to ANSI / AHAM AC 2 and ATL testing which shows a 99% reduction in aerosolized MS2 Staph and Ecoli within the air, method all standardised protocols.
Using a high-quality Laboratory Ion Testing unit the Ion count in a space can be measured and will normally be 2 to 3 times the amount considered as capable of neutralising Coronavirus.
The impact of other purification measures can not be tested in this way.
In summary, to reduce the risk of transmission indoors HEPA Filtration and increasing fresh air ventilation do not neutralise viral load. DBD BPI has been tested to remove up to 99.9% of COVID-19 virus from circulating air and surfaces.
Written by Greg Doherty CEO and Director of HQH Fitness.
Are you tired of talking about getting moving again and not doing it? Or setting your New Year’s resolutions and goals to start working out and continue putting it off? How do you change from being dormant to wanting to move and exercise again? Although this is far from easy, and there are thousands of reasons we can find why not to, I would like to share my five actionable tips to help make this process seem manageable and motivating!
No matter how difficult and out of reach your health and fitness goals seem, these techniques will provide you with the motivation and courage to get your health and fitness back on track! Let’s focus on the areas we have neglected and now need to be adjusted after the pandemic.
The below quote is one of my favourite’s and is an excellent reminder that we have the power, and no one can do this for you.
Words by Dr Wayne Dyer, the “Father of Motivation” himself, “Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
Firstly, one needs to understand that humans have the unique and incredible capacity to experience a wide range of emotions. But if you let your feelings dictate your life experience without pinpointing why you feel a particular way, your emotions control you. Over time, this affects how you think and act every single day. If a sense of well-being fuels you, you’ll exude happiness and calm. If you’re bogged down by negativity, those around you will sense your unhappiness and fear.
How can you avoid the latter? The truth is that you are entirely in charge of how you feel, including whether you feel motivated or not. Once you understand that your feelings are within your control, you’re well on your way to understanding how to control them and use them to your advantage.
Motivation is not something people are born with – it’s something you must create. Building motivation creates the feeling of courage and certainty that you can accomplish what you set out to do. Motivation is like any other emotion. It is something you feel, and you can train yourself to access it instantly.
Learning how to get your motivation back in the face of fear, stress and anxiety take practice and persistence. Think of it as learning a new skill. Once you’ve mastered it, it can be extremely liberating. Similarly, being brave and having courage when the situation calls for it can also be cultivated. Remember that life is 10% of what happens to you and 90% of how you react to it.
Below are five ways scientifically proven to create motivation within yourself, no matter how much you don’t want to or believe that it’s not possible.
Use the “5 Second Rule” by Mel Robbins and do it now.
The 5-second rule is simple. If you have an instinct to act on a goal, you must physically move within five seconds, or your brain will kill it. Hesitation is the kiss of death. You might hesitate for just a nanosecond, but that’s all it takes. That one slight hesitation triggers a mental system that’s designed to stop you. And it happens in less than, you guessed it, five seconds. Next time your alarm goes off to get up and go to the gym or do your morning exercise, count down in your head 5,4,3,2,1 and immediately push yourself out of bed. The truth is, you’re never going to feel like it, so remember that and be the one that pushes through the mental barrier and start moving! It’s been shown in studies at Harvard University that you’re 87% more likely to go and do what you set out to for the day if you just push through that initial sticking point. This simple technique can be used to start training again and can also be used to overcome depression, follow it exactly, and it just works. This same type of principle is quoted in the movie, We Bought a Zoo, Matt Damon’s character tells his son, who’s struggling to share his feelings with a girl he likes, “You know, sometimes all you need is twenty seconds of insane courage. Just literally twenty seconds of just embarrassing bravery. And I promise you, something great will come of it.”
Fear can seem overwhelming if you think you’re going to have to experience it for days or hours. But everyone can face their fear for just 20 seconds. Or even less. Often, you just have to take one simple action, knock down the first domino, which sets the whole course of things in motion. The die is cast! You force your own hand; you burn the bridge behind you; you have no choice but to engage with what follows next.
Acknowledge your lack of motivation or fear of getting started and confront it!
“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse,” Jim Rohn. Acknowledge the fear that you aren’t moving enough and could be taking years off your life or that you won’t feel confident in a bathing suit at the beach or pool this summer. While you’re lying in bed and that same hesitation comes up that has been for the last two years and the feeling of not wanting to get up arises, grab on to those parts of your body that you’re feeling the least happy about, your love handles, your stomach, whatever it may be and squeeze them. Allow yourself to feel into that uncomfortable feeling and guilt and use it for good as ammunition to get yourself out of bed and start exercising. Pain is our greatest motivator of all, so don’t be afraid to use it!
The “DO SOMETHING” principle by Mark Manson.
Doing something towards your health and fitness goals will provide motivation and the courage to keep moving and stay motivated. The conclusion is that if you lack the motivation to make an important change in your life, then do something, anything really, and then harness the reaction to that action to begin motivating yourself. “Action isn’t just the effect of motivation, but also the cause of it.” (Your actions create further emotional reactions and inspirations and move on to motivate your future) Action → Inspiration → Motivation. With action, you will gain inspiration and eventually be motivated to continue to train due to just starting on one small thing like going for your first long walk or doing some push-ups in your home. Pretty soon, you’ll be doing an entire workout routine with ease, without any thought of difficulty.
If you require the courage and confidence to go into a gym? Do something, such as reconnaissance to remove aspects of the unknown. Go in and check it out, meet the coaches and see where you are going into. Or you may want to just start by doing a form of mindfulness, such as downloading 1 Giant Mind or the Calm app to begin meditating or practice breathwork and box breathing. Whatever it is, just start by doing, and this will roll into inspired motivation. Remember that perseverance is not a long race; it is many short races, one after the other.
Find motivation in numbers.
It’s much easier to act in the company of even one other person who feels the way you do. The hardest thing in the world is to dissent solo. Sometimes, you’ll have to go it alone, of course. But often, this isn’t necessary. Find a coach, personal trainer or mentor that resonates with you, speaks your language and one you believe you would want to spend time with. That in itself can sometimes be the motivation that you require.
Reward yourself every step of the way.
Reinforce your successes by giving yourself a reward when dealing with what is holding you back or your fear of getting started. This could be a physical treat, like a nice bottle of wine, or a mental treat, like taking a break from training or human interaction and binge-watching a show on Netflix. By rewarding yourself and celebrating the small wins, you reinforce your motivation to take more inspired action and keep going. Don’t forget that it’s about the process, not the destination.
You are now psychologically and emotionally equipped to go out and start moving again. The only thing to do next is to decide what steps you will take today to challenge yourself and others to hit your health and fitness goals this year.
Remember that to make a change; you must find the energy not just to start but complete the change. “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” — Zig Ziglar
A WellCorp health and fitness coach can help you develop the skills you need to overcome fear and reach your full potential.
Meghan Jarvis A former World Class BMX bicycle racer, Meghan came to Australia to play professional basketball and ended up staying as a lead lecturer at the Australian Institute of Fitness. She most recently appeared as a ‘Ninja’ on Channel Nine’s Australian Ninja Warrior. Meghan’s passion for fitness and entrepreneurialism led her to found WellCorp Health and Wellness and Buzvil a global health and fitness app. She believes strongly in the importance of re-defining and bridging the gap between physical health and mental health. She is also the Total Gym BDO, Precor and Altitude Training National Master Coach, making her an authority on fitness equipment, technology, peak performance and an international speaker. Her experiences as an athlete, educational portfolio (Sports Scientist, Kinesiologist and Masters of Coaching), entrepreneurial ventures, and enthusiastic character have shaped her as a formidable leader in fitness and an international speaker.
Yes, it’s been harder to train alone and while at home! I found it difficult to get started, stay committed, and find motivation or people to train with.
Even as a fitness coach, I’ve gone through resetting dilemmas and being motivated to hit my health and fitness goals for The year. Especially when I’ve had to start trading myself and Clients from home. As we look outside the box and incorporate every day life and fitness as a whole. I would love to share our top five at home work out tips! And a plan of attack for 2021 that myself and the team of expert coaches have found can get anyone motivated during this Covid roller-coaster ride.
Our TOP TIPS to WORKOUT from HOME
ACCOUNTABILITY
Without someone or a group to keep you accountable, training in 2021 can be difficult to stay consistent. I know personally, I hate to not show up if you know people are waiting for you. Therefore, this week, it’s time to ask your partner, contact a friend or family member and see if they will start training with you so you can check in on each other. We run zoom or FaceTime workouts that either shows the people training or have regular chickens at the end of the two rounds, throughout the session where you can see everyone going hard and assists you and going hard in the workout as well.
HOME WORKOUT EQUIPMENT
Having equipment at home is key to keeping your workouts fun and consistent no matter what’s going on around you.
Below I have included a list of my favourite at home exercise equipment to keep things more interesting.
Total Gym Home user model or Total Gym Encompass for the ultimate home workout.’
Total Gym Row Trainer
Total Gym Core Trainer
Purchasing new workout clothes can also be motivating for the New Year I like to encourage my clients to get a new pair of running shoes that they look forward to putting on in the morning!
TRAIN IN THE MORNING
I highly recommend training in the mornings to avoid getting unmotivated or busy later in the day and find an excuse not to train. Exercise doesn’t just make you feel good about your body, but your mindset as well plus will set up your day with a healthy morning routine which is key.
Training in the morning insures that you get the workout done that day and starts your day off right, both physically and mentally. When you exercise, your body releases chemicals such as dopamine and endorphins in your brain that make you feel happy. Not only is your brain dumping out feel good chemicals, but exercise also helps your brain get rid of chemicals that make you feel stressed and anxious.
When I find my clients having difficulty getting out of bed in the morning I remind them of their way, and why they got started in the first place. I’ll have them grab their belly fat of their goal is weight loss for example and then have them use the Mel Robbins five second rule and countdown from five in the head and once I get to zero to spring up out of bed as hard as it seems on some days using these tools will assist you in taking action.
TRACK WEEKLY RESULTS
We all require results to keep our motivation going, I know if I’m not tracking my fitness goals I become quickly unmotivated.
I always remind myself that I will be seeing everyone after lockdown and when we can get out and larger group settings, and just like if I was getting married, I want to be looking and feeling my best when I’m able to see everyone. By keeping track of your results weekly, you’ll be able to see how actually putting in the work is assisting you in reaching your goals.
We love the three ways to keep track that are simple and easy each week you take pictures, weigh yourself and do girth measurements. If your tech savvy, implement a goal of 10,000 steps a day or start keeping track of your daily calorie intake and hold yourself accountable throughout the week.
MEAL PREP
Meal prepping and cooking healthy has never been so pertinent that eating out becomes more difficult. This allows us to work on our weight loss goals which are 80% of the journey our diet and only 20% is exercise. Having the ability to make more meals at home and look deeper at the number of calories you’re having a day allows you to have an awareness of what you’re putting in your body. There are thousands of recipes that are accessible and healthy, the trick I found is cooking at myself, I can keep track of the quantity and quality of food I’m putting in my body much easier, which has allowed myself and our clients to see results quickly and therefore stay motivated.
I know that getting started can be difficult, but implementing these five easy steps will insure you hit your health and fitness goals this year, regardless of the changing climate around us. We are all one and in this together!
About Meghan Jarvis
A former World Class BMX bicycle racer, Meghan came to Australia to play professional basketball and ended up staying as a lead lecturer at the Australian Institute of Fitness. She most recently appeared as a ‘Ninja’ on Channel Nine’s Australian Ninja Warrior. Meghan’s passion for fitness and entrepreneurialism led her to found WellCorp Health and Wellness and Buzvil a global health and fitness app. She believes strongly in the importance of re-defining and bridging the gap between physical health and mental health. She is also the Total Gym Business Development Office, Precor and Altitude Training National Master Coach, making her an authority on fitness equipment, technology, peak performance and an international speaker. Her experiences as an athlete, educational portfolio (Sports Scientist, Kinesiologist and Masters of Coaching), entrepreneurial ventures, and enthusiastic character have shaped her as a formidable leader in fitness and an international speaker.
The quest for the Fountain of Youth continues,
and many claim to have found it.
It’s not an actual fountain; nor is it a
miracle diet or medical procedure that will add years to your life. It’s two
ancient Eastern practices that have gained popularity in the West over
the past decades thanks to their astounding benefits for physical and mental
health: meditation and yoga.
They have much in common, including the
emphasis on rhythmic breathing and mindfulness. This combination allows you to
come to grips with negative sensations and emotions running through your mind
and body, and then accept them without judgement before letting them pass. Yoga
and meditation are immensely therapeutic, as its millions of practitioners
would attest to, including many seniors.
Curious? Here’s a closer look at the
fascinating results of yoga and meditation, as well as some information on how
to get started.
Stress Relief
You’ll gain calm through focusing on just one thing, in contrast to the
mental multi-tasking that the modern world demands. In the long term, that
makes you more conscious of how you think, letting you slow down, live in the
moment, and react to passing emotions more effectively.
Better Mood
An improved mood comes naturally from the
reduction in stress, but there’s more. Researchers have discovered a link between the
healthy bacteria living in your intestines and mental health, dubbed the gut-brain axis, which is enhanced
through the movements that make up yoga. As you advance through a series of
poses, you’ll become happier as well as more limber.
Lower Blood Pressure
In a study cited by Science Daily, mindfulness
intervention led to significant reductions in systolic
and diastolic blood pressure compared with a control group that received
lifestyle advice along with muscle relaxation instruction. That ultimately
translates to better cardiovascular health for practitioners of yoga and
meditation.
Stronger Immune System
It’s hard to believe that yoga can strengthen
your immune system, but again, there’s science to back it up. According to
research cited in MindBodyGreen, meditation boosts the amount of antibodies in
your bloodstream, which is like putting more soldiers on the battlefield to
fight germs that invade your body and make you sick.
Effective Pain Management
By focusing your mind on pain through
mindfulness, you can lessen pain. As a psychologist explains to Psych Central,
this gives you a more accurate perception of what
you’re suffering so you learn from the experience and gain some control rather
than spiral off into a state of fear.
If you’re now motivated to try yoga and
meditation, here’s some advice on how.
Do Some Research
There are numerous
forms of meditation and yoga, so finding the right one
for you could take some time. Read up on the benefits of each before beginning
your journey. That way, you have a better chance of winding up in the right place.
Get Instruction Online
Once again, the internet delivers. You’ll find
plenty of websites that offer
lessons in yoga specifically for beginners and seniors, and all you need is a mat
and a laptop to get started. Guided meditation is also only a Google search
away.
Locate a Studio Nearby
You may need the helping hand of an expert in
the room with you, and that’s easy to come by because there are meditation and
yoga studios all around. In fact, there
could be one just a short walk away.
Talk to Your Doctor
It’s important to speak to your doctor before
beginning yoga because it’s a form of exercise that could cause discomfort if
done incorrectly, especially for seniors. Seniors should take caution when it
comes to certain poses that have been known
to cause injury.
Start Slow
Even if you get the go ahead from your doctor,
who will likely be enthusiastic about you practicing
yoga, don’t put any undue strain on your muscles or joints. Stop and take a
rest if you feel any pain.
Now you’re on your way to better physical and
mental health, along with a more fulfilling retirement in which you’ll meet
each day with youthfulness and energy.
Here I am, about to embark on a new adventure and I have to admit that I am nervous. It has been a very long time since I have actually competed in a sporting arena, especially as an individual or in this case a pair.
Whilst watching the athletes arrive to register for the event, I find myself scanning the crowd of active wear attired, stern visaged participants, trying to pick out my competition. Is that rather imposing, heavily tattooed gentleman competing in the same category as me or is he, hopefully, part of the younger, elite competition? What about Continue reading →
This ACE-sponsored study, “The Acute and Chronic Physiological Responses to Exercise with the Total Gym® Row Trainer™ in Adults,” was originally published in the peer-reviewed Journal of Exercise Physiology Online.
The Total Gym family of products is ubiquitous, as well known among insomniacs as it is among fitness enthusiasts. I guess that’s what a late-night infomercial starring Chuck Norris and Christie Brinkley can do for a brand. Importantly, however, Total Gym sits at that rare confluence of popularity and effectiveness, so it’s no surprise that the introduction of the Total Gym ELEVATE Row (previously called Row Trainer) was met with enthusiasm.
The indoor rowing machine, a staple of fitness facilities around the world, provides a challenging workout, while sparing the joints the high-impact ground reaction forces associated with running and jogging. That said, what makes the ELEVATE Row different?
Like other Total Gym machines, the ELEVATE Row uses… Read More
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