3 Key Exercises to Reduce Knee Pain and Improve Knee Tracking

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If you have knee pain, or your knees cave in when you exercise, or even just when you walk, you might have really tight muscles in your thighs and in your hips.

This is something you should really try and work on! Not only is it going to reduce the pain in your knees, it’s also really going to help improve your movement and prevent long term damage to your joints and to your muscles.

It’s easy to fix, it just takes a little bit of muscle release. So I’m check out our three favourite muscle release exercises for your hips and your thighs – foam rolling of the Adductors, ITB and Quads. Aim to do at least 30 seconds on each side for each exercise, and really try and relax your muscle into the roller and pause on those extra sore spots.

If it hurts you, that’s actually a sign that you really need to do more of this!! So try and incorporate it into your training. Do it before and after your sessions. It will free up your muscles and help your knees move better when you’re exercising.

Do you struggle with knee pain or movement? Fin out what knee tracking is and how to improve your knee movement here.

 

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14 DAY KICKSTART

FLOW IT OUT

Follow along at home to stretch the body out and loosen up the muscles – a great way to start your day or take a break from your desk..

SUPPLEMENTS

Have you ever seen those ads on social media promoting a ‘break-through’ supplement promising a healed irritated gut, fresher looking skin, boosted energy levels, peak muscle gains, rapid weight loss, better sleep AND a boosted immunity system?

It’s everywhere!

Have you ever fallen for them and eventually realised it was a load of bulls***?!

It happens all too often!

The vitamin industry is a billion dollar business and unfortunately companies use the boldest of claims just to get people to buy their products.. Please remember that vitamin pills are not miracle cures.

We do believe that supplements can assist in reaching health-related goals, however the best way possible to get all of the nutrients you need is by eating a well balanced diet.

In saying that, everybody is different and some people may not be able to meet their daily requirements through diet alone.

You may need to take supplements if:

🥑 You are pregnant or breastfeeding

🥑 You are elderly, and aren’t getting enough nutrition from the food you eat (malnutrition)

🥑You have a health condition that means your body cannot absorb the nutrients it needs (for example, if you have chronic kidney disease and are on dialysis)

🥑 You have a strong need for a particular nutrient (for example, if you are at risk of osteoporosis and need more calcium)

🥑 You have a restricted diet (for example, if you don’t eat meat and aren’t getting enough iron)

🥑 You have a nutritional deficiency (for example, a blood test shows you have a vitamin D deficiency)

So, before you jump online to find a super pill or head down that aisle in the supermarket – reflect on your dietary patterns first. If you’re eating a well balanced and varied diet chances are that you are getting enough of each nutrient already, so go spend your money on a delicious brunch out or on some new activewear instead!

BUT, WHAT ABOUT PROTEIN POWDER?

Protein is something a lot of us struggle to get enough of in our diets, most of the time people don’t even realise they’re not getting enough protein! 

Everyone’s protein requirement is different depending on their muscle mass, age and how much exercise they do too. As a Peachi member you’re obviously exercising regularly, so as a very rough example your body probably needs at least 100g of meat 3 – 4 times per day to ensure you’re getting enough protein to support your body (obviously you can also get protein without meat, but that is just an easy visual example to show you how much you may need as a minimum). 

For some people that amount of food is difficult to consume! This is where protein supplements can be a really great option in helping you level up your protein without feeling like you have to munch on much bigger quantities of food. 

So, do you NEED protein powder if you’re training regularly? 

If you’re able to consume enough protein across the day through food, then no. 

But if you don’t think you can regularly get enough protein in through food it’s a great option to boost your intake!

Chat to us if you’d like some help figuring out what might be best for your body :-) 

SLEEP, IS IT REALLLLLYY THAT IMPORTANT?

This is a topic we all hear so many people talking about, but the idea often feels impossible with our work and life commitments.

We’re all guilty of it… Sleep is often the first thing we sacrifice when we’re trying to fit lots into our day!

As much as we wish there was a magic pill to help you fit everything into your life AND ensure you can get a perfect 7 – 8 hours of sleep… there isn’t one that we know of (yet!).

So it’s important to remember what sleep does for your body and keep that in mind when we’re letting that bedtime creep later and later as we get caught up in other things.

Getting the recommended hours of sleep leads to:

  • Increased motivation and concentration, so you’ll want to hop out of bed and head to Peachi at 6am or after work.

  • Increased recovery and decreased risk of injury, meaning you can progress in your training goals.

  • Increased strength, power, endurance allowing you to push yourself and go hard in your training.

  • Immune promoting genes being switched on and inflammation promoting genes being switched off, so your body will be fighting fit and ready for whatever challenges you want to try.

Do I hear you say “yeah that’s all good I know the theory, but how do I actually get better sleep”?

Well… you come to Peachi and train so try and think of good sleep requiring training to get strong just like our muscles do!

And when you see the impact it has on your focus (ie. your work productivity), your training (ie. your fitness and strength goals), your immune system and health and your mood, it’s hard to argue that it’s something we all need to work on improving bit by bit! 

Here a few key factors that you can tinker with:

  • Light and temperature dictate sleep, so turn on the aircon or do whatever else will help you be stay cool and invest in a sleep mask to keep the glorious sun from prematurely waking you up.

  • Routine and consistency need to be developed so your body gets into a rhythm of when it’s time to produce hormones signalling sleep time. Having a bedtime routine will separate the day from the night, clear your mind and body of the day’s stresses, and relax into sleep. Your routine might include a tea (caffeine-free), a shower, some mindful breathing, reading.

  • Set a bed time alarm where your night routine begins, so you avoid those nights where you lose track of time! Eg. At 10pm on weeknights your alarm goes off to remind you to close the laptop, avoid starting the next Netflix episode and stop that instagram scroll!

  • Your night time nutrition also play a role in how restfully you sleep. Sugar and alcohol can have a really big impact on your sleep quality, so minimise late night desserts/snacks and drinking alcohol can have a profound affect on how deep you sleep.

HOW MUCH DO I NEED AND WHEN DO I EAT IT?

There are two parts to this… 

HOW MUCH DO I EAT?

Firstly, let’s look into energy balance.
We get energy from food and we expend energy to move and stay alive – this fundamental biochemical relationship between our energy in and out is known as energy balance.

So….
– if we take in more energy than we use, we gain weight
– if we take in less energy than we use, we lose weight
– if we take in the same energy as we use, our weight stays the same (below)

Sounds simple right?
But, there are many things that affect energy balance. Such as appetite, foods that are consumed, calorie absorption, psychological factors, energy burned at rest, through exercise, non-exercise activity or by metabolising foods.
What we are trying to say here is there is no perfect number and we cannot determine a specific amount of calories/energy that you must be consuming everyday because there are many underlying factors.

What’s important is to ensure that you are eating enough and paying attention to how you are feeling (key point on your food diaries!) so that your body is functioning optimally and making changes according to your goals. Whether that be adjusting energy intake  or energy output; for example getting better sleep so that you have more energy to get physically active, meal prepping so that you are eating enough and getting enough sources of carbohydrates, protein and fats in your meals to keep you satiated and to avoid snacking in the afternoons/evenings on discretionary foods or packing snacks with you when you know you’ve got a busy day at work or on the road.. chances are if you are fatigued and there is a large gap between the timing of your meals your body is alerting you that you need to eat.
This as a whole focuses on a more sustainable approach by changing our behaviours.

Check out this link for an estimate of your daily energy needs https://www.eatforhealth.gov.au/eat-health-calculators

 

HOW DO I OPTIMISE THE TIMING OF MY FOOD?

There are many ways that we can use the timing of our meals to our advantage.

Before Training:
You can really get the most out of your training sessions by the food you eat and how hydrated you are. It is recommended to eat roughly 1-2 hours before training with a focus on consuming a meal or snack that is rich in carbohydrates and easy to digest.
For example:
– raisin toast with jam
– crumpets with banana and honey
– bowl or cereal with chopped fruit and yoghurt
– fruit smoothie

After Training:
It’s important to appropriately rehydrate and refuel the body after a training session. It’s recommended to eat within the first 60-90 minutes after your session  – with a focus on including rich carbohydrates and lean protein to replenish muscle fuels stores and promote muscle repair and growth
For example:
– lean meat and salad roll
– pasta with bolognese sauce
– fruit and muesli with greek yoghurt
– tuna on crackers with a piece of fruit

 (before and after training nutrition will vary depending on the timing and intensity of your session)

Breakfast Time:
Eating breakfast improves your energy levels, concentration, metabolism and reduces your likelihood of over consuming foods of high energy later in the day. Set your alarm for 10-15 minutes earlier so that you can fit in breakfast, if you have a morning commute take a prepared meal with you for the journey or keep your breakfast options in the work fridge so that they are there upon your arrival. Aim for a source of protein and rich in carbohydrates to give you that energy and keep you satiated afterwards
– wholemeal toast with avocado, tomato and boiled eggs
– porridge with fresh fruits
– muesli with fresh fruit and yoghurt

Throughout the Day:
When you are eating consistently you will have a consistent supply of energy.
It’s important to begin to identify your hunger cues and how you are feeling in these moments so that you are giving your body what it needs.

Eating Slowly
This habit can help you to become more aware of your choices, calibrate your physiological hunger and fullness cues while increasing satisfaction with your meals. When we’re rushed, stressed or too busy we rarely take the time to savour our food or sometimes even chew it properly – our digestion suffers and it increases chances of over-eating.
– Sit down in a calm environment with minimal distractions
– Put down your utensils in-between bites
– Set aside time to eat
– If you find yourself rushing, that’s OK – put your utensils down and re-focus.

PRACTICING GRATITUDE

Did you know that practicing Gratitude has been scientifically shown to produce long-lasting feelings of happiness and contentment?

This happens at a chemical level in our brains…

When we express gratitude our brain releases dopamine and serotonin, the “feel good” neurotransmitters that are responsible for our emotions that enhance our mood and make us want to do activities that induce that feeling over and over.

So, by intentionally expressing gratitude everyday, we strengthen these neural pathways, so that dopamine and serotonin flows more freely, meaning we feel more grateful, content and positive more easily and naturally – it’s just like training our muscles to be strong in the gym!

So, how do we train our brain and reap the benefits?
The concept of practicing gratitude is so simple, yet the actual practice can be oddly challenging at the same time!

All you need to do, is spend a minute or two each day thinking about the things in your day (or in your life in general) that you’re grateful for. This can be as simple as being grateful for your morning coffee, to being grateful for getting a seat on the train instead of having to stand, to being grateful for your best friend.

The most effective way to practice this is to say these things out loud to yourself or to a friend, family or partner. Or you can write it down too – a note in your phone, a small notebook, whatever works!

So this week, we challenge you to think of 2 – 3 things per day you’re grateful for – send them in your team chat each day, write them in a note on your phone or tell someone close to you…. Let’s train our brains to be positive, happy and healthy!

UPPING YOUR WATER GAME

We’ve all heard everyone say it, but we’re hear to say it again…

Water is essential. Every cell, tissue and organ in our bodies needs water so that our bodily functions and processes are able to take place such as:
– Maintaining our core body temperature
– Keeping our joints lubricated and protected
– Digesting food while absorbing and transferring nutrients
– Getting rid of waste products.

Our body weight is made up of 50-80% of water (dependent on lean body mass) so when we are at risk of becoming dehydrated it’s important to up your water game!

We lose water through sweat, especially during physical activity or when we are under heat stress, breathing and urination.

Signs of dehydration include:
– Increased thirst
– Headaches
– Dark coloured urine
– Irritability
– Dry mouth, tongue and skin
– Feeling light headed or faint
– Feeling really tired.

We need a constant intake of water throughout the day to ensure that we are balancing out these hydration levels and avoiding dehydration.

How much water should I be consuming?
As a baseline, without taking into considerations the various factors of water loss such as physical activity, it is recommended for men to consume about 10 cups per day (2.6L) and women to consume about 8 cups per day (2.1L)

How Can I Stay Hydrated?
It’s recommended to drink even before you feel thirsty so that you have a consistent intake.

Some tops tips are to:
– Keep a water bottle with you all day, wherever you are
– Create a routine, this could be having a glass of water as soon as you wake up in the morning or having a glass of water before every meal/snack
– Track your water intake
– Keep chilled water in the fridge for those really hot days or use an insulated water bottle to keep that water nice and crispy fresh
– If you don’t enjoy tap water, add some flavouring or fresh fruits such as lemon or strawberries to make it more enjoyable and increase your likelihood of consuming more water.

THE TRUTH ABOUT MOTIVATION

In following on from the idea of ‘Legit or Bullsh*t’, we’re coming at you with the hard truth on motivation, because, well, it’s also bullsh*t!

Motivation is often seen as the driving force behind our actions, especially in fitness and nutrition! Many people think motivation will be the fire that drives them through an 8-week training period, getting them up at 5:30 AM and training after an 8-hour day at work.

However, relying on motivation can be misleading and counterproductive. It’s fleeting and can fluctuate based on mood, energy levels, or even the weather—on a wet winter’s day, you might even think, “I can’t train tonight; it’ll be wet in the Pit.”

To be completely transparent as a coach, we hear people say “I’m so jealous of your motivation, you’re so lucky”  so frequently. And it’s just SO inaccurate! Just because we’re PTs does not mean we love exercising every day and we feel motivated to get up and go all the time. In fact, because we spend lots of time in a gym, thinking about everyone else’s training programs, sometimes we just want to get outta there and skip our own training sessions! 

But, most of the time we’re consistent with our routine because we know they’re what our body and mind need, and we have the added desire to set a good example for all you guys too.

So instead of depending on motivation, it’s important to focus on consistency of habits. It doesn’t matter so much if you WANT to eat the healthy meal or fit in that extra walk, it’s about sticking to the plan and knowing you’ll be glad you did at the end of it.

Having a strong reason for WHY you’re training and eating more nutritionally will sustain you when motivation wanes too – you may want to be fitter, eat better, or have more energy because you want to reduce stress, enhance your overall quality of life, or have the energy to keep up with your kids. Establishing habits and routines creates an environment where positive actions become automatic, regardless of how you feel on a given day (or that level of “motivation” you have.

By prioritizing commitment over motivation, you cultivate resilience and make sustainable progress, even when motivation is lacking. In the end, it’s about taking action and focusing on your deeper reason for why you’re training and eating more nutritionally, rather than waiting for the spark of motivation to strike.

GET HIP-TACULAR

Follow along at home to take a break from your day and open up your hips…

MYTH BUSTING

Check out some very common and very untrue common claims we’ve all heard before…
————————————————–
“CARBS ARE BAD FOR YOU”
I’m sure we’ve all heard this before – it’s easy to hear this and think that carbs are the bad guy. But to put it simply – we NEED carbohydrates in our diet from several sources to simply function as a human being! Carbohydrates contain glucose (and many other essential vitamins and minerals), which provides us with a constant supply of energy and is essential for our brain, cells, tissues and organs to function optimally.

When we think about the types of carbohydrates to consume on a daily basis – we want to be having an abundance of those that are slower-digesting and higher in fibre which is going to ensure a slow release of glucose for that sustained energy supply. These sources help us to feel fuller for long, lower your risk of diseases, support your digestive system and boost overall gut health. We get these types of carbohydrates if we choose a wider selection of diverse, whole and less-processed foods such as:
– Fruits and root vegetables
– Wholegrains
– Beans and legumes
 
Faster-digesting, lower-fibre carbohydrates can be beneficial too, especially when you need a quick energy boost. These include foods such as:
– Fruits
– Fruit Drinks
– Rice Cakes
– White bread or rice

We are all different – and we all require different amounts of carbohydrates.
Our intake is dependant on, but not limited to, the following:
– how active you are
– how intense, long lasting and frequent that activity is
– how much lean mass or body fat you have (or want to have)
– how old you are
– genetics
– intake of other macronutrients
– what foods you like, prefer and are able to tolerate.

————————————————–
“IF I EAT LESS, I’LL LOSE WEIGHT”

Sure, you’re going to lose weight if you begin eating less energy (calories) than what energy you are expending.. But we cannot stress this enough that focusing on reducing your calorie intake to extreme lows over a long period of time can actually do the opposite effect on your body.

To keep it simple our total daily energy expenditure (TDEE) has three components:
BMR Basal Metabolic Rate
the energy required to keep your body functioning at rest or simply, to keep you alive!
For example breathing, digesting food, circulation and body temperature control, just to name a few!)
Thermic Effect of Food
The amount of energy required to digest, absorb, transport, metabolise and sore nutrients that we consume – different macronutrients require different amount of energy to process.
Physical Activity Expenditure
The amount of energy we burn each day and through physical activity (any work done beyond our BMR) such as sitting, walking, running, jogging or your peachi training sesh🍑

(if you want to calculate your TDEE click here – https://www.eatforhealth.gov.au/eat-health-calculators)

Now… if you have a sudden drop in energy/calorie intake (also known as a ‘crash diet’) or consume under your TDEE over a long period of time this results in a decrease in metabolic rate where your metabolism starts to slow down with other side effects such as dehydration, weakness and fatigue while our hormones that regulate appetite, hunger and satiety rise significantly and cravings rise.

This dieting cycle of restricting food leads to increased feelings of deprivation, increases the desire to eat and causes cravings for certain foods, especially because diets tend to exclude major food groups (which we learned last week – our body needs to survive!) And as you act on these intense cravings, the chances are that you will over-consume and binge eat, which leads to weight gain and begins to increase negative feelings about yourself (guilt and shame) because the perception is that you have ‘failed’ your diet and will most likely lead you into the cycle below.

                       

In conclusion, chances are that your ‘diet’ is going to be reversed. So, lose weight quickly while starving, only to gain most of it back (or more) and feel much hungrier than when you started, or, lose weight slowly, for good, adapt improved eating habits, implementing regular physical activity and FEEL BETTER overall – which one would you choose? 

————————————————–
“DETOXING & JUICE CLEANSES WILL RESET MY BODY”
It’s simple. No.

Our bodies naturally detoxify themselves and get rid of waste, all thanks to our vital organs like our lungs, skin, kidneys and liver. It’s what keeps us alive! Juice cleanses severely decrease your intake of energy, which we outlined in “if I eat less I’ll lose weight” is not sustainable, as soon as you finish your juice cleanse you’ll be hungrier and your likelihood of overeating increases. They claim to heal and reset your gut – which has no scientific evidence by the way… but the foods we are required to eat for good health does this for our gut microbiome.. Can you see the trend here?

You can assist with these processes yourself by eating an abundance of nutrients from a variety of whole foods, reducing your alcohol intake, reducing your intake of processed foods that are high in saturated fats, sugar and sodium, consistently getting your body moving through various types of physical activity, creating a good sleep routine and keeping well hydrated with healthy fluids. Without giving in to silly diet trends with bold claims 🙂

————————————————–
“I CAN TARGET FAT LOSS”
Something that we commonly hear is that someone wants to ‘tone’ their tummy, thighs or arms – which simply means they want to lose fat in that specific area.

But when it comes to fat loss, we simply cannot target a specific area or control what area of our body loses fat from first… but you can achieve these results by targeting overall fat loss and maintaining muscle mass through consistent physical activity like resistance training and high-intensity aerobic exercise along with eating a well balanced and varied diet.

————————————————–
“I NEED TO CUT OUT ………….”

Also known as fad diets. UGH! 🚩🚩

Did you know that if you are told to completely cut out certain foods and/or food groups from your diet, you’re actually going to crave them more? Because these restrictions lead to cravings, overeating and increases your likelihood of binge eating, developing an unhealthy relationship with food and becoming deficient in the many of the essential vitamins and minerals that we are required to consume due to restriction and deprivation.


On that, let’s talk about nutrient density and its importance:

We can break this down into two main groups:
higher in energy/calories, fewer nutrients = low nutrient density

higher in nutrients, fewer calories/energy = high nutrient density

Low nutrient dense foods are those that are processed, higher in saturated/trans fats, sodium and sugars.

Higher nutrient dense foods are those higher in fibre, nutrients, antioxidants, vitamins & minerals.

It’s beneficial to eat a variety of food sources that are of a high nutrient density as they are going to supply us with many essential nutrients that our bodies need for long-lasting energy and health. This is going to support you in feeling better, performing better and generally being your best self!

This is not to say you should never eat a packet of chips or enjoy a pizza (pineapple on pizza anyone? ) because these foods are also delicious and bring us so much joy!

It’s more about highlighting a focus on your overall eating patterns by becoming aware of your food choices and finding your balance. What foods make you feel good, and what don’t? Build your own personal menu of foods that work best for you. Sustainability is key!


LEGIT OR BULLSH*T!

This week our goal is to reflect on our choices and own our sh*t!

Every obstacle, reason or excuse that pops up for you, we want you to play a little game…

Introducing… LEGIT OR BULLSH*T?!

Each obstacle, reason or excuse that you notice coming up for you when it comes to your health and fitness – is it really a legit reason? Or is it a bullsh*t excuse you could have worked around or through to take that positive step toward your goal?

Some examples:

Don’t have time to exercise?
Some days yes, sure, things are too hectic and it doesn’t done. But if you have a tendency to get stuck at work and miss training in the evenings, then prioritise it and make the choice to get up early and train before work.

Can’t get up in the mornings to train because you’re not a morning person?
Why not? Not being a ‘morning person’ is a story you’ve created from the past, but you can change it! You have an alarm clock – set it, make the choice to get out of bed for the benefit of your health! Go to sleep too late so you can’t get up in the morning? Prioritise your health and sleep over working late and Netflix and scrolling aimlessly through your phone until late.

Couldn’t eat healthy because you had to go out for dinner with friends?
Choose the healthiest option on the menu, don’t just blow out on the unhealthy option. Suggest a restaurant that you know has healthier foods. Suggest going for a walk with your friends or just for coffee instead and eat your healthy food before or after.

Can’t participate in the challenge this week because you’re sick?
Sure, intense exericse might not be a great choice and you should listen to your body when it needs rest (so, tick.. Legit!). But! Does this mean you can’t make healthy food choices, do your best to get good quality sleep and try out the Restorative Back Flow video? Nope! In fact, when you’re sick your body needs nutrients, sleep and recovery practices more than ever!

So, this week play the game LEGIT OR BULLSH*T – share it in your team chat (there’s zero judgement, remember 🙂 ) and let’s have a little bit of fun as we learn to own our shit!

RESTORATIVE BACK FLOW

Follow along at home to unwind and bring your body into a calm relaxed state…

MEASUREMENTS & PROGRESS PHOTOS

THE ALL OR NOTHING MINDSET

The all or nothing mindset is a common pitfall that can reallyyyyy get in the way of making progress in both fitness and nutrition!

It is this mindset that leads people to think that if they can’t stick to their strict plan and routine perfectly, then they shouldn’t bother at all!

Have you found yourself having any of these thought patterns?
1. “Well, it’s Wednesday and I’ve had. a really bad day of eating so the whole week is ruined now! I’ll just start fresh on Monday.”

2. “I got stuck at work so I only have 30 mins to exercise now instead of my usual 60 mins – there’s no way I can fit my planned session in so I’ll just have to skip exercising today.”

3. “My knee is feeling a little sore today, so I can’t go my PUMP it! class”.

This black-and-white thinking can be pretty harmful – it shuts down flexibility and it’s just realistic! And if we look at it through an “extreme ownership” lens, these thought patterns above are really just excuses and justifications to do nothing and put off our positive progress.

People stuck in the All or Nothing Mindset might feel super motivated at first, but even a small slip—like skipping a workout or indulging in an unplanned sweet treat in a moment of stress —can lead to feelings of failure and make them want to give up on their goals completely! This creates a frustrating cycle where they bounce between being all in and completely out… this is the basis of every yo-yo diet and every “28 day shred” that gives you a quick 5kg drop that you just put back on again the following month.

Instead of aiming for perfection (the “all” approach), it’s WAY more helpful and productive to adopt a balanced approach.

Life can be unpredictable – setbacks are just part of the journey. Realising that progress isn’t always a straight line and allowing yourself to adjust your routine can lead to habits that actually stick! Small, consistent changes often work better than drastic shifts that are hard to maintain. By switching from that All or Nothing mentality to one that appreciates the little wins, you can build a healthier relationship with exercise and nutrition that leads to long-lasting change.

Be kind to yourself – don’t expect perfection, and easily forgive yourself with you deviate from the plan.

Celebrate those small victories, learn from setbacks, and remember that every effort counts toward your overall goals!

This mindset not only boosts your resilience but also makes the whole fitness journey a lot more enjoyable!

So, the more balanced approach to those common thought patterns above? 
1. “Well, Wednesday has been a pretty average nutrition day so far, so I’ll make sure my dinner choice is really nutritious and roll into Thursday feeling back on track.”

2. “I don’t have time to get my full planned session in, but I’ve got 30 mins so I can fit in a mobility flow, a 15 min bodyweight workout and a 10 min walk before dinner”.

3. “My knee is a bit sore, so I’ll go to the PUMP it! class and chat to the coaches, hopefully they’ll be able to help me muscle release to eliminate the pain, but even if it’s still a little sore I can always do all the upper body exercises and get modifications for anything that hurts my knee.”

PROTEIN, FATS & CARBS... WHAT'S THE F*ING FUSS?!

There’s information overload out there when it comes to nutrition, and to make matters more confusion lots of the information contradicts each other! Just a couple of examples…

Eating protein makes you bulk up – VS – You need protein to lose weight

You have to cut carbs to lose weight – VS – Eating fats makes you fat

The truth is we NEED all three macronutrients for a healthy, optimally functioning mind and body. So instead of cutting out food groups let’s cut through the bulls*t information out there and understand what each of the macronutrients do for your body.

And stay tuned for next week’s myth busting to dive into all that crazy info out there!

What is a macronutrient? The nutrients in food that we need to consume a large quantity of so that our body can function optimally. Protein, Fat and Carbohydrates are all macronutrients.

PROTEIN

Protein is an essential macronutrient, it is vital that we get it through a variety of food sources.

It is made up of amino acids that we cannot produce within our body, which is why it is so important we consume sufficient amounts in our diet to allow our body to function at an optimal level.

The role of proteins:
  > Promotes function, growth and repair of cells, muscles and bones 

  > Produces hormones and enzymes

  > Transports and stores nutrients within the body

  > Assists in maintaining a strong  immune system.

If you’re trying to build muscle or strength:
Ensuring you get enough protein is essential. Without enough protein, it’s scientifically impossible for your muscles to repair or grow.

If you’re trying to lose fat:
The more muscle you have, the higher your metabolic rate (ie. the more calories you burn every minute of the day), so see the point above. 
Plus! 
Protein takes longer to break down within the body, so when you have a consistent intake of protein throughout the day, you are going to feel satiated and therefore fuller for longer, reducing the chance of unplanned snacking and being tempted by unhealthier food choices.

Tip: Healthy sources of protein include beans, nuts and seeds, lean meats, and eggs. It is recommended to have a source of protein in most meals, especially if you are doing a moderate to high level of physical activity.

CARBOHYDRATES

Carbs play a very important role in our bodies. In short, carbs are sugar molecules which are broken down into the body to form glucose; and glucose is stored in our body as our main source of fuel!

We humans NEED carbs – please don’t listen to anyone who tells you otherwise!

They are essential in:
  > Providing fuel to our brain, muscles, cells, tissues and organs to support daily tasks and activities

  > Controlling blood glucose and insulin metabolism

  > Completing bodily functions and processes, such as digestion

  > Providing stored energy in the body for later use.

Note: Carbohydrates contain Dietary Fibre which is found in the indigestive parts of wholegrain cereals, fruits and vegetables. The role of dietary fibre is to keep the digestive system healthy. High-fibre foods provide more food volume but take longer to digest, making us feel fuller for longer!

Healthy sources include grains, legumes and beans, nuts, seeds, fruits and vegetables, dairy products.

Tip: Before a physical activity, it’s recommended to consume fast & easy digesting carbohydrates to give you an energy boost. Such as a banana with honey, crumpet with jam or a fruit smoothie.

FATS

Dietary fats are an essential part of a healthy and balanced diet. They provide us with essential fatty acids which can only be consumed through food – our body does not make these themselves and they’re important for optimal function. 

The role of fats:
  > Supporting our bodily functions (heart health, brain function

  > Absorbing nutrients within the body

  > Producing hormones

  > Providing the body with energy.

Dietary fats consist of saturated, trans, monounsaturated fatty acids and polyunsaturated fatty acids (including omega-3’s)

Some healthy sources of dietary fats include fatty fish, avocadoes, olive oil, cheese, milk, nuts & seeds.

Tip: It is suggested to limit intake of saturated and trans fats while including a variety of monounsatured and polyunsaturated fats to support heart health and reduce risk of disease

RESTORATIVE BACK FLOW

Follow along at home to unwinddddd your spineeeee…

OWNING YOUR SH*T

We all set goals at the start of this challenge and we’re off to an awesome start!

But as you settle into more of a routine, the initial ‘spark’ of excitement wears off and life stuff continues (particularly heading toward a very busy time of year for most). This is where we can slowly fall off track – one decision at a time, and that is NOT what we are here for right?

IMPORTANT PREFACE:
So it’s time to get serious for a minute…
We want to be upfront and say this is really difficult for many people to wrap their head around and accept. It is really common to find yourself both denying and defending as we get further into this topic. 

But… when you’re open to this mindset shift can really change my motivation and perception – it can actually be really empowering!!

So, try to keep an open mind and keep those defensive walls down if you feel them rising. And remember there’s no judgement – if we challenge you or your thinking we’re coming from an objective coaching perspective to help you break down those walls.

Let’s talk about EXTREME OWNERSHIP.
This is a concept by Jocko Willink.

Side note: If you haven’t heard of Jocko Willink before and you like someone to just tell it like it is, we recommend you check him out – he is an ex Navy Seal, he designed a lot of the Seal training and testing and he lead the platoon that the movie American Sniper was about. These days he is a business consultant and has released multiple books on leadership and discipline. He is definitely not for the feint-hearted – his books are very blunt, to the point, and his honesty can be a little confronting. But opening your mind to this concept can really have a HUGE impact on how you stay on track when it comes to health and fitness.

So, what is Extreme Ownership?
Quite simply, it means taking ownership of all of your choices – everything is a choice in your life (yes, everything), and it is all about prioritising what is most important to you.

We all have a tendency to blame others around us or the situation we are in when things go wrong. And the truth is, yes, it’s really easy to blame others! Sometimes it’s much easier to do that than to face facts and acknowledge that we are responsible for things that go wrong. But at the end of the day we all have the choice to prioritise everything in our lives!

You can’t always control what happens to you but you can control what actions you take as a result…

We all have the same amount of time in a day and we all have things in our lives pulling our attention and focus in multiple directions!

Have you ever looked at someone around you and thought “wow, that person is a superhero, I wish I had their motivation to exercise”?

So what’s the key difference between you and them?
To put it bluntly… They prioritise their fitness and health more than you do.. or at least they’ve been prioritising it for longer than you. If your goal is important to you then you have to prioritise it – no excuses! 

What am I supposed to do with this concept?
Once you’ve wrapped your head around the idea of extreme ownership, while overwhelming and maybe daunting that you’re ultimately responsible for, well, everything, it’s also really empowering, because it means it’s within your power to change it and make a positive shift! 

We’re going to be exploring this over the next few weeks in more detail, one step at a time. But for now, have a look back at the barriers you noted in Week Zero with an “extreme ownership” lens – are there things there you can accept responsibility for and things you can acknowledge are barriers your own mind has created?

Check out this 10 min recap from Jocko on Spotify:

MEAL PREPPING HACKS

Food preparation is one of the most important components when it comes to creating healthy and consistent nutrition habits. But sometimes the idea of Meal Prepping can be a little overwhelming – either you have no idea where to start or the process can be so monstrous you just want to hide from it!

So this is all about how to manage your meal preparation so it becomes a regular practice, making your food choices healthier and more consistent week in and week out.

Now, all the steps below might seem pretty obvious and simple… that’s because in essence, they are! But meal prepping continues to be a big road block for many people trying to make healthy nutritional changes. So even if you think the steps are obvious, take the time to follow the process until it’s ingrained in your weekly habits in a way that works for YOU.

2 Steps to Level Up Your Meal Prep Game Plan:
1. Allocate time in your schedule
Each week it is super important to allocate time into your schedule to get those meals and snacks prepared for the week ahead. Try to be consistent and prepare your meals on the same day each week so it becomes part of your regular routine.

Consider the following:
  > What are your busiest days of the week?
When you’re most stressed and most likely to resort to ordering uber eats, or raid the pantry for some unhealthy snacks that fill those cravings instantly. These are the days where it is most important to have those pre-made nourishing, easily prepared meals sitting in your fridge to turn to when your feeling of stress, fatigue and tiredness kick in so you don’t have to feel so tempted to make those unhealthy choices because the healthy option is easier!

  > What suits your schedule, or feels more manageable for you?
You can allocate one larger chunk of time to do everything in one go from deciding what to make to finishing the cooking, or allocate multiple smaller blocks of time for each component of meal prepping (see step 2 for a breakdown).

Eg. “I will do my grocery shop and then I am going to allocate 1 hour to prepare my meals” this is called a habit stack. Identify a habit that you already do (grocery shop) then stack your new behaviour on top (meal prep for one hour) this is an effective strategy to increase your likelihood of changing behaviours.

2. Break Down the Tasks
Successful food preparations can be broken down into 4 components:

1. Decide what to make
Find that new recipe you wanted to try and decide what you want to have in the fridge waiting for you.

When deciding what you will cook ensure you think about how much time it will take (ie. how complicated your recipes are) and how balanced your choices are – try to have a good mix of vegetables, carbohydrate and protein sources across your week so you’re getting lots of variety and your body is getting a good mix of nutrients.

2. Make your shopping list
Who doesn’t love a well prepared and organised list?!

3. Go food shopping (and stick to your list!)
Tick those items off as you go to ensure you have everything you need.

4. Cooking time
Cooking all of your meals at once can help you save lots of time and lots of extra dishes! Make it fun – put some music on and get dancing! Get the family involved in the process and teach them some simple, fun & interesting cooking skills

Hot tip: When making your shopping list, consider shopping for seasonal produce. Seasonal produce is picked at its peak growing time, this means you’re really going to be getting great quality. It will be extremely fresh, tastier and more nutrient dense while chances are it will last longer in your fridge too! It’s also a bang for your buck!

When particular produce is in season, there is an abundance of supply from our farmers which means prices are on the cheaper side too.
Click here to check out what’s in season.

WHAT IS EPOC?

Ummm what?! I can increase my metabolism while sitting on the couch?!

‘EPOC’ means Excess Post-Exercise Oxygen Consumption.
This is also commonly known as the ‘afterburn effect’.

It is the state in which our bodies are metabolising and consuming more oxygen than at baseline (when our body is recovered and in it’s normal ‘homeostatic’ state).

The body is in EPOC after a heavily exertive workout as it repairs, recovers, and returns to its pre-exercise state (ie. as it returns to full recovery).

The best way to think about it is like a car engine, when you turn of your car the engine will still be hot and slowly cool down. Your body’s metabolism and energy needs are higher, and you are burning more calories in this EPOC stage as it slowly brings you back down to pre-exercise baseline. So that means for up to 36 hours after a workout we’re in an EPOC state, burning more calories in just our every day life compared to what we would on a normal day.

From this, you can see how getting our body into EPOC is really beneficial if you have fat loss goals, as we can burn more calories even while we sit at our desk between training sessions!

So how do we get into EPOC to take advantage of this body process?
The best method of training is high-intensity interval training, so quick bursts of high energy demand exercises with little bursts of rest in between (think, HIIT training). Heavy weight training (low reps and really challenging your strength) will also put you into this state as the muscles repair.

THE 6 HUMAN NEEDS

This might sound a slightly left-field title, but you’ll see why this is a really interesting concept to explore and just how it relates to your health and fitness soon…

Did you know there are 6 Human Needs?
These span across all areas of your life – finances, career, family life & relationships – just everything!

1. Certainty: Think routine, reassurance..

2. Variety: Almost the opposite of certainty…

3. Significance: Being recognised, reassured and validated for what you do and who you are by those around you…

4. Love / Connection: The relationships in your life…

5. Growth: The need to learn and evolve…

6. Contribution: How you give back and contribute to something bigger than yourself.

Why is it important for us to understand what these are and how we prioritise them?
Quite simply, we will give up our goals and our dreams and compromise our values to meet our needs!

By developing awareness around around which needs we value most, it allows us to identify how we meet our needs (both positively and negatively) – it helps us figure out what drives our habits and behaviours. Which means we can then put strategies in place to combat those ‘negative’ habits and ensure our needs are met in other ways.

These needs can change over time depending on our what’s going on in our lives too. So even if you’ve done this test before, try it again and see if your needs have shifted.

LET’S START EXPLORING:
1. Complete the test! Try and go with your first instinct reaction – don’t overthink each question, just go with your gut and select the answer that you immediately gravitate toward.
CLICK HERE TO TAKE THE TEST

2. Reflection time! Think about the obstacles you come across, the frustrating negative habits you seem to keep coming back to or what seems to get in the way of your healthy habits – do they relate back to you proritising those high-value needs and doing what you need to do to fulfil those needs?

Eg 1. You regularly find yourself ditching your planned exercise session for impromptu social time with friends… Is this you trying to fulfil that highly valued need for love and connection?


Eg. You frustratingly find yourself ignoring the meals you prepped in the fridge and opening Uber Eats… Is this because you value variety and you’re bored of your prepped foods?

3. Strategy Time! What plans can you put in place to ensure your needs are being met in a more positive and healthy way?

Eg 1: Can you suggest a walk or another movement based activity with friends instead? Or could you walk to your friends house or the restaurant instead of driving? Or plan the socialising for later or another time so you can fit in both the exercise and the time with friends?

Eg 2. Perhaps cooking a couple of different meal options and putting single serves in the freezer for these moments means you have more variety of options when you’re bored of the plan. Or having a couple of healthy go-to meals on Uber Eats you know you can select instead of being tempted by the burgers and pizza options?

We can’t wait to discuss this in our team chats!

FINDING YOUR LEAD DOMINO

By examining your food diary, we can identify what we can identify what we classify as your ‘lead domino’ – the first thing we can look to adjust that will create a positive shift in your nutrition habits and mindset.

You might have one obvious thing, or there might be two or three we can look to change.

By focusing on adjusting one (or maybe two) things at a time, it makes it much easier and it makes it much more sustainable too. Once you have your first domino of change down pat, we can look to your next domino and take that next jump forward.

The more detail you can record in your diary, the easier it can be to find your LEAD DOMINO.

For example, if you record your hours of sleep, we can piece together patterns if you’re regularly reaching for that sugary snack on days where you’ve had less hours of sleep. Or, if you seem to under eat on days that you’ve noted stress.

Your coach will help you identify what adjustments we can look to make first, but if you have something in mind that you know you want to shift as your first priority, let us know and we’ll be there to help you!

When it comes to weight training there are two key things to understand…

THE IMPORTANCE OF WARM UP SETS

Warm-up sets are a crucial part of any workout routine, yet they are often overlooked…

Engaging in a proper warm-up not only prepares your body for heavier lifts but also helps you mentally focus on your workout, ensuring you’re fully engaged and ready to go!

Starting with lighter weights or lower intensity allows your nervous system, muscles, joints, and connective tissues to adapt to the movements gradually. This will not only make movements feel smoother and easier, it will also increase your range of motion in the session.

Even better?
Warm-up sets can help identify any potential discomfort or tightness in your muscles, allowing you to address these issues before they become problematic during your main sets.
Taking a moment to release these muscles and move pain-free, this proactive approach can lead to more effective training sessions and better results over time.

Incorporating warm-up sets into your routine is essential for optimising performance, minimising injury risk, and enhancing your overall workout experience. So don’t skip them; prioritising this important step will pave the way for a more successful and enjoyable training session.

Warm Up Set Example
If you would normally complete 8 reps of Deadlifts at 60kg and find it challenging (these would be considered your “working sets”), then you would do a “warm up set” of 8 – 10 reps at 50kg. If that felt easy you could go straight to 60kg, but if you’re not feeling super strong and smooth that day you might also benefit from completing a second “warm up set” of 8 reps at 55kg before progressing to 60kg. 

UNDERSTANDING REP RANGES

Ever wonder why weight programs feature rep ranges? Why can’t we just do the same number of reps every time?

Well, here is the method behind the madness!

Why Rep Ranges?

Low Reps (1-6): This is all about strength!
When you lift heavy weights for fewer reps, you’re activating your fast-twitch muscle fibers. These bad boys are responsible for explosive movements and strength gains. Just be careful – heavy weights require good form (and a few warm up sets!), or you might find yourself taking much longer to recover and risk losing some of those gains you’ve worked hard for!

Moderate Reps (8-12): Welcome to the hypertrophy zone!
This range is optimal for muscle growth because it strikes a balance between weight and volume. By challenging your muscles with moderate loads, your body builds bigger, stronger muscles. After a good workout, they’ll want to grow- so don’t forget that well-timed protein!

High Reps (12+): Here’s where endurance training comes in!
Higher reps with lighter weights improve muscular endurance, helping sustain better posture for longer as well as improved movement patterns, and can increase cardio conditioning too! This helps your body adapt to prolonged exertion—perfect for long workouts, running events, or hikes.

Beginner Zone (8-15): If you are new to the gym, restarting after a long pause, or trying to activate muscles we struggle to get firing (like your glutes) you’ll be more likely to see the moderate rep range.
Generally, we start toward the lower end and build up. This is to encourage your body to create neural pathways necessary to activate muscles and build up the strength and endurance slowly. Unlike the Hypertrophy zone, the goal here isn’t to build mass, because although the rep ranges are similar, your body isn’t quite up to that stage… yet!

The Benefits of Variety
Mixing up rep ranges can keep your body guessing and adapting, which is key to continued progress. When your muscles are constantly challenged, they grow stronger and more resilient. It’s like keeping your brain engaged with a good puzzle—if you only do the easy ones, you’ll never learn anything new! 🧩

So, next time you see those rep ranges, remember they’re designed to help you reach your goals- and keep things exciting! Embrace the variety, note the rep ranges your coaches so thoughtfully put into your programming and crush those workouts! 💪

IDENTIFYING BARRIERS

Even when we make a plan and start off with the best of intentions, we all have things that get in the way of our health and fitness habits! 

Some of these barriers are external factors that feel completely out of our control – things like last minute work meetings that pop up right at the time you planned to go for a walk, or having to go to a family function where there are no healthy food choices on offer. 

Other barriers are internal – they’re usually your own pre-existing habits or beliefs. For example, you might continue to go to bed too late and not get enough sleep, meaning you can’t drag yourself out of bed for that 7am session you had booked in. Or you might have a streak of busy evenings ahead, but because you believe that you’re “not a morning person” you end up skipping lots of days of training instead of getting in a few morning workouts in place of evening ones.

While it’s not always possible to eliminate barriers from our life, we can look to put strategies in place to work through or around those barriers! 

The first step to being able to work through barriers? 

We have to identify them! 

During this week, try to tune in to what barriers hold you back from maintaining healthy lifestyle choices, make note of them and submit your list as part of your CHECK IN FORM at the end of the week.

Some examples might include:

  > Working longer hours than expected

  > Hitting snooze too many times and not being able to get up for a morning workout 

  > Being out somewhere socially and not being able to make a healthy dinner choice.

 

TUNING INTO YOUR HABITS

In this Series the aim is simplify – remove the confusion around nutrition and educate you to feel confident and empowered to make healthy lifestyle changes that you can stick to long-term!

We want to help you make small changes to your day-to-day thoughts and choices around food, which will add up to have a hugely positive impact on your nutrition habits and your mindset around food over time.

We are here to support you every step of the way – judgement-free – so don’t be afraid to reach out to the Coaches or your team at any time to help you keep on track.

So, how do we tune into your habits?
Your first task is to complete a 3-day Food Diary (or more – feel free to go for the whole week if you like, the more info we have the better).

This provides a window into your day-to-day choices, which allows us to figure out what the first steps are to creating healthy change.

It’s really important you record ‘typical’ days of eating and record them exactly as they happen – we promise there’s no judgement – so just record EVERYTHING and don’t modify your behaviour from what you’ve been doing lately (yet).

You can record it however you like – use one of the templates provided below, or use notes in your phone… whatever feels convenient for you. The more detail you can provide, the better insight we’ll have!

The template shows you all the things to consider – your overall mood and energy, how you feel after eating a meal, water intake, exercise etc. It may seem like a lot to think about, but the more info we have the better!

Click here for the SPREADSHEET RECORDING TEMPLATE (recommended)

Click here for the PDF FOOD RECORDING TEMPLATE

INFRARED SAUNA

As part of this series you have access to a use our Sauna Sanctuary for a sauna session each week. But just how does it work and what are the benefits?

How does an Infrared Sauna work?
Infrared saunas heat the body by mimicking the sun. They emit infrared heat to warm up your body directly (rather than heating the air around you), meaning your body temperature increases from the inside out.

Even if you’re not a fan of a steam sauna, we really recommend trying out the infrared sauna – it’s a very different feeling (unlike the ‘airless’ feeling a steam sauna can bring).

Infrared vs. Traditional Steam Saunas
A dry infrared sauna operates differently, producing a therapeutic effect via the infrared waves generated from the heating element, all without the heat and humidity of a steam (Finnish) unit.

Infrared sauna temperatures usually range from 40 degrees to 60 degrees Celsius (much lower than a traditional Finnish sauna). You’ll still produce plenty of cleansing perspiration, but without the discomfort of the oppressive external heat of the steam.

Scientifically, it has been proven that saunas produce sweat of the following make up:
  >  Infrared sauna produces sweat comprised of 80% water and 20% toxins.

  > Finnish (steam) sauna produces sweat consisting of 97% water and just 3% toxins.

When weighing the detoxifying benefits, there is no comparison – the infrared unit wins every time!

What are some benefits of sauna therapy?
There are many psychological and physiological benefits associated with consistent (and even first time) sauna therapy:

  > Increased blood flow and oxygen to tissues, promoting accelerated muscle recovery.

  > Decreased pain and joint stiffness, with studies showing benefit for those with rheumatoid arthritis or ankylosing spondylitis too.

  > Improved relaxation and sleep quality.

  > Improved heat tolerance.

  > Improvements in depression, anxiety, chronic fatigue and hayfever bouts.

  > Reduced risk of dementia, Alzheimer’s disease, sudden cardiac death and of all-cause mortality.

  > During sauna therapy it is even believed that due to a release of endorphins and opioid-like peptides, you have increased feelings of pleasure and well-being as your body is flooded with feel-good hormones.

Not to mention… Aside from all the amazing benefits we just listed, one of the key reasons we are love our Sauna Sanctuary is that it will help our Peachi People take time out from their busy schedules to just be still and have some “me time” – to be forced into mindfulness and relaxation to help with stress reduction and “fill your cup”.

It really is the ultimate me-time where you can focus on yourself and allow your body some down time whilst reaping many wonderful physiological effects!

SOME IMPORTANT TIPS…

What do I need to bring?
Aside from your water bottle, we provide you with a towel, so all you need to bring is comfortable clothes you’re ready to sweat in – bathers, activewear, board shorts, whatever you like really! You might like to bring your phone and headphones too you can tune out the world and relax!

When do I sauna?
You can sauna directly after a training session or on it’s own as a session too, but we highly recommend you don’t sauna before exercise.

We have a range of times available to book from 6.30am all the way to 7.30pm on weekdays, as well as appointments available on Saturday mornings too.

Do I stay in the sauna for the full 45-minutes?
You have the room for 45-minutes (including time to get changed) but you don’t have to stay in the sauna for the whole time if it feels like it’s a bit too much to begin with – you can come in and out of the sauna, relax in the space and do whatever feels right for you!

What about shower facilities?
Recommendations say that if you take a hot shower before you sauna you will reach a hotter body temperature faster to reap more benefits.
You’re welcome to shower at the studio pre and post sauna (we have towels, shampoo etc, hairdryer – everything you need), but you don’t have to shower at the studio if you’d rather head home, we even have cold wet towels to refresh you as you exit the sauna!

Important things to note:
If you haven’t done sauna therapy before or consistently you may find that you feel some of the following effects:

  >  Claustrophobia

  >  Fluid loss

  >  Frequent urination

  >  Fainting

  > Low blood pressure/Light headedness

  > Mild heat discomfort

Physiotherapy VS Exercise Physiology

Physiotherapists and Exercise Physiologists are both allied professionals focused on improving movement and function, but who to see and when really depends on your needs. Below is a brief breakdown.

Refer to a Physio for:

  • Acute injury diagnosis and rehabilitation (0-6 weeks)
  • Hands-on massage/manipulation

Refer to an Exercise Physiologist for:

  • Exercise rehabilitation (post-acute 6 weeks +)
  • Chronic condition management
  • Lifestyle modification
  • Specialised exercise program

At Peachi we believe in a holistic approach to well being, so if you are seeing a physiotherapist or any other allied health professionals let us know and we will work with them to ensure the best outcome.