MAY NEWSLETTER

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May Newsletter

"YOU ARE NEVER TOO OLD TO SET A NEW GOAL OR DREAM A NEW DREAM." C.S LEWIS

Welcome to another edition of The Ox Effect Newsletter.
May is a busy month and a sign that the gym is in good health. We have new classes in the schedule and a new workshop starting in May.

This month we are focusing on 'Motivation'. As we get further into the year it becomes more and more challenging to stick to our fitness goals. We have countless excuses as to why we can't train. I thought I could use this newsletter to inform you and give you reasons to prioritise your health and fitness, physically and mentally. Jodie is back next week and Martin is taking over Sunday night with his new class "Ox Fusion".

TIMETABLE

Benefits: Inside & Out

MORNING POWER YOGA

I know you have been patiently waiting for me to bring back the Morning Flow Yoga with Martin. We now have not one but two morning Yoga classes running. Tuesday and Thursday are our busiest days at The Ox so to keep up with the demand we are expanding our classes. Running from 6am to 7am.
Power Vinyasa Yoga is a great way to start your day because it energises the body through breath and movement.

Benefits Outside:

  • Power Vinyasa yoga increases flexibility, strength, and stamina.

  • It is low impact - doesn't put as much pressure or stress on the joints.

  • All types of yoga improve posture and reduce back pain.

  • Whole body workout


Benefits Inside:

  • Yoga improves your mood

  • Setting your intention for the day in a positive environment can help set your day up. Think Positive!!

  • Helps reduce stress levels

  • Helps you sleep better.

  • Improves body confidence.


Signs you need Yoga:

  • Suffer from back pain

  • Feel anxious or overwhelmed

  • Have an injury

  • Feel weak

  • Have trouble with your balance

  • Feel tightness in the body

  • Sit at a desk for work

  • Trouble sleeping

MORNING BOXING

When I spoke to the members about Boxing, a lot of you said you felt wired when you trained so late. Problem solved! We have moved the class to a mid morning time slot. Tuesday's at 9:30am is for Boxing! Did you know there are a number of great benefits for boxing training.

Benefits Outside:

  • Boxing improves hand-eye coordination

  • Boxing dramatically improves cardiovascular fitness, especially if you are getting tired or bored of traditional exercises like running or rowing.

  • High reps helps you to tone muscle rather than bulk up muscle.


Benefits Inside:

  • Improves self confidence

  • Helps to de-stress

  • The body releases it's own mood boosters - endorphins, during boxing workouts.

  • Helps satiate appetite


Signs you need Boxing:

  • Can't keep up with the kids

  • Get tired after going up a flight of stairs

  • Feel sluggish

  • Feel weak in the upper body

  • Low Self confidence

MOBILITY WEDNESDAYS

Mobility workouts are back on Wednesdays.

Benefits Outside:

  • Increased range of motion for increased strength potential.

  • More muscle activation.

  • Decreases the risk of injury.

  • Decreased soreness and joint pain after any sort of training, sport or lifestyle impact.

  • Movements become more fluid.


Benefits Inside:

  • Feel freer

  • Rids the body of extra tension

  • Releases anxiety

  • Helps promote better quality of sleep

OX FUSION - MEMBERS ONLY
At The Ox Effect, we believe in balance and take all aspects of training seriously. So we welcome a new fusion class to our timetable that combines a HIIT circuit interspersed with a series of yoga postures. This class consists of a normal HIIT circuit of various stations that are to be completed at high intensity in short bursts with timed intervals. At various points through the class, the HIIT circuit stops for the Yoga postures to commence for stretching and recovery. The Yoga intervals also serve as a longer rest period of the high intensity interval training. Stretching the muscles used in the circuit will aid the prevention of injury and relax your heart rate, as well as getting you ready to go again on the next part of the HIIT circuit.

Starting Sunday the 20th May at 6.30pm - 7.30pm Martin will run his 'Ox Fusion' class. Martin is testing out a new style of training and is looking for Ox Effect members to participate. We will gather feedback and see if we should add it to the schedule. Martin is kindly volunteering his Sunday night for this class. Thank you Martin.

The Food Side of it all.
By Kerry Lomas, Local Nutritionist.

Prioritising a nutrient-dense diet year round will assist you to maintain optimal gut health and ensure that the body is functioning at peak immunity should it encounter a virus or bacteria. However, sometimes illness rears its ugly head and it is handy to have some natural remedies on hand to speed up recovery. We’ve all heard to increase our Vitamin C intake during times of illness (and if taken too far there can be some rather uncomfortable side effects!). So what else can you do? Have a read of the list below and keep them in mind if you’re feeling a bit under the weather. Intuitively you may pick one or more of these remedies from the list. Also keep in mind that whilst regular exercise can reduce the number of times a person gets ill (and the duration), this is the last thing you should do at any sign of illness. Rest and recovery are your priority when not feeling 100%.

1. Garlic
This health-boosting powerhouse is naturally antibiotic, anti-fungal, and antibacterial. Garlic can tackle almost any illness. For the most potent effect, finely mince 1-2 cloves of garlic and float in a small glass of water (warm or cold). Drink it quickly — if you are sick enough, you won’t even notice the taste. NOTE: Pregnant women should not dramatically increase their daily garlic intake and children often resist this remedy. To add an extra hit, add in some finely minced ginger and chili as well as some apple cider vinegar in hot water.

2. Hot liquids
This one is pretty instinctive, but load up on hot herbal teas and hot lemon water at first sign of illness. The heat helps boost the immune system and adds a variety of herbs that can help with infection. Lemon is also a great natural source of Vitamin C.

3. Cinnamon
Good for more than just stabilizing blood sugar, cinnamon is an effective antiviral and antibiotic. Mix 1 teaspoon cinnamon with 1 teaspoon of honey and stir into hot water to make a spicy and very effective tea that helps relieve cough and congestion.

4. Remove white foods
At the first sign of illness, completely remove all white foods from the diet. This includes grains, sugars, milk, dairy, sweeteners, etc. These foods suppress immune function and slow the body’s healing ability. When you are ill you don’t actually need to eat a lot of food, as the body needs to focus more on healing than digestion. Focus on lots of broths and soups and drink hot liquids to keep strength up.

5. Hydrate and rest
If the body is running a fever (which means it is fighting the illness) the best support you can give is to stay well hydrated on water and herbal teas and to rest. The body needs several extra hours of rest a day when ill, and often several extra glasses of water. It is wise to avoid coffee during this healing period.

6. Ginger
In capsule form, ginger can help with nausea and vomiting associated with the flu. It can also help with high fever and headache. Fresh ginger root can be steeped in boiling water to make a tea that is very effective against sinus symptoms and congestion.

7. Chamomile
Chamomile calms the nerves, promotes sleep and can reduce inflammation or fever. Chamomile in tea form is subtle in taste so is a good addition for unwell children. It is also great for hormone regulation, for healthy skin and can be used regularly for good sleep. Chamomile tea, tea bags and essential oil can be used topically to treat cuts, wounds and skin conditions.

8. Peppermint
Great for all digestive disturbances and for lowering fever. It can be used as a tea or tincture or in oil form can be rubbed on the skin to bring a high fever down. This herb is antimicrobial and antiviral and most people love the taste. It can be consumed as a hot tea or cold tea during illness, or food grade peppermint essential oil can also be applied topically or consumed in beverages as well as used in a diffuser to aid respiratory issues.

9. Apple cider vinegar gargle and drink
Yes, it is potent, but if you are sick enough, you won’t taste it anyway. Drink a tablespoon of apple cider vinegar (the raw unfiltered kind with the mother) in water at the first sign of illness and repeat several times per day until symptoms disappear. This alkalizes the body and helps kill viruses and bacteria.

10. Face stream-
A soothing remedy that is easily made with kitchen herbs.

Boil 1-2 cups of water in a large pot and remove from the heat. Then add 2 teaspoons each of thyme, rosemary, and oregano. To intensify the herbs cover the pan for 5 minutes with a lid. Pour the liquid into a large bowl and lean over the pot with a towel over your head to hold in the steam. Breathe in the steam to help ease discomfort. Aim to breathe in the steam for 10-15 minutes to help loosen congestion and soothe the throat and sinuses. Alternatively, use essential oils such as eucalyptus oil.

11. Bone broth and soup

Bone broth is a soothing remedy during illness and a source of protein and minerals. Most supermarkets have good quality bone broths and vegan broths that are shelf stable. These are great to have on hand for soup bases or to drink as is with some fresh ginger slices and fresh herbs mixed in.

12. Lemon juice or ginger

Fresh lemon juice and fresh ginger in warm water is soothing for illnesses involving respiratory issues or sore throat. Squeeze an entire lemon and slice a piece of ginger into hot or cold water for a soothing drink.

13. Home made chest rub

Most store bought chest rubs are petroleum based. Instead, grab your jar of coconut oil from the pantry (or olive oil) and pour some into a bowl. Add a few drops of essential oils such as eucalyptus, tea tree, lemon and lavender. Mix well and scoop the oil onto the chest and rub in. If you had beeswax pastilles on hand (which not many people do!) you could add in 2 tablespoons per ½ cup oil over a double boiler to make more of a balm. However, all you really need is a carrier oil and the essential oils.

14. Oregano and oregano oil
Oregano oil is a potent natural antibiotic and antiviral. There are many ways you can use it. If using food grade oregano essential oil you can diffuse it or use a tiny amount (dilute 1 part oregano to 4 parts carrier oil such as coconut) on the feet. You can consume oregano oil in capsule form (check your local health food store) or add the oil to cooking. Note: this is a potent oil… a little goes a LONG way!

15. Locally made Hilbilby Fire Tonic
Handmade in Torquay, this traditional recipe is made from apple cider vinegar and 24 other ingredients steeped for 10 weeks (including cayenne chili, turmeric, garlic, horseradish, ginger, carrot, celery, red onion, brown onion, apple, orange, lemon, habanero chili, mustard seed, parsley, rosemary, oregano, thyme, juniper berries, peppercorns, bay leaves, Szechuan pepper and Himalayan pink mineral salt). This stuff packs a punch! This tonic is a potent immune booster and metabolic stimulant. It can be taken as a preventative daily as well as increased dosage when ill. I personally shot the stuff (as I love the fiery bang and digestive system kick it gives.) but you could also add it to other beverages or meals (such as in a salad dressing).

Most importantly… REST! Just remember, short-term loss for long-term goals. The more you rest, the quicker you will be back to normal and smashing your work, gym and life goals.

Upcoming Events

Practical Wisdom For Creative Women

Saturday, May 26, 2018
9:15 AM 11:15 AM
The Ox Effect

This will be an event with robust discussion about topics such as happy hormones, digestive health, sleep, observing our inner cycles and rhythms and using nature and her glorious derivatives, essential oils to enhance your vitality and harmony as a dynamic, modern woman. Limited Spots

www.theoxeffect.com.au







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