NOVEMBER NEWSLETTER

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November Newsletter

MENTAL FOR MENTAL HEALTH!

This month at The Ox Effect we are focusing on one of our key values, mental health and wellbeing. What it means to have a healthy mentality and ways we can try to improve that. It is a touchy subject for many people and that is exactly why we need to have a crack at working on it together. We have so many resources at our fingertips but sometimes we just don't really know how to get started. Let me give you a few ideas below. 

TIMETABLE

Inside & Out

MEDITATION
Meditation is talked about a lot these days. It is said to be a great tool in reducing anxiety, calming the body and restoring energy. But how do you meditate? How do you sit still for an hour? The truth is you don't just meditate. It is a practice.
I recommend you start with two minutes. Lay down or sit comfortably in one spot.
Focus on how you inhale your breath.
Is it long and deep? Or is it short and shallow?
Can you breathe down to the bottom of your belly?
Can you expand the ribs as you take in more and more air?
As you exhale you should focus on the control.
Can you let the breath go slowly from the body?
Can you empty the body of the breath? 
Then start to notice if the inhale and the exhale are the same length. You may like to count the length of the breath. 

Meditation is a practice because it takes effort to consciously notice your breath. It is very easy to let thoughts about your day slip into your head. You may be counting your exhale breath and suddenly start thinking about what time it is and if you should start cutting the vegetables before you turn the oven on or after. You suddenly realise you have forgotten your breath and then have 'stuffed up the meditation'.
You haven't stuffed up the meditation.
You make a choice to come back to the breath and start again. The more and more you practice focusing on the present. The easier it is to 'meditate'.

I am opening up the meditation room Monday to Friday in November from 12pm-1pm. You can come in anytime during the hour to meditate. Stay for as little or as long as you like. Even if it is 2 minutes!

Book into the meditation room.
MENS GROUP - MENTAL HEALTH
If you haven't noticed, I ask a lot of questions in my classes. I ask you questions about work, family, hobbies and your fitness goals. I love knowing little things about each and every one of you but I also know that there are boundaries. You don't have to open up and tell me anything. I do believe that everyone needs to let it out and talk to someone. I would like to make that a part f our community and culture here. 

Over 60% of our members have moved to Torquay or surrounding areas in the last 2 years. That means over half of you have moved here and have left your friendship circles behind.

Men in particular are the least likely to open up to a friend or family member about anything that might be bothering them. The Beyond Blue Organisation said,"On average, one in eight men will experience depression and one in five men will experience anxiety at some stage of their lives.Blokes make up an average six out of every eight suicides every single day in Australia. The number of men who die by suicide in Australia every year is nearly double the national road toll."
Martin and I believe strongly in the power of community and we want to create a space that can be used to build up our peers. To build a supportive class where men can open up physically and emotionally. 

Each Wednesday night from 6:30pm in November we are opening the doors at The Ox Effect for men who want to come and do our BROGA class. This is a men's yoga class that is about breaking down the stigmas around 'being a man'. Opening up the body and the mind. With the purpose of everyone meeting to make friends and be a support group for one another. 
 
I don't believe that men have to have a beer to break down their walls. I think that if similar people come together with the same attitudes, then we can make real progress towards improving our own mental state. 

Tell your dads, uncles, friends and cousins. This is a free community class and you don't have to be a member to attend. 
1 hour of yoga, stay for a cuppa afterward. 
 

 

PERSONALISING YOUR  GROUP TRAINING SESSION
If you haven't noticed or are new to The Ox Effect, you might wonder how we can tailor the class to challenge you on the day?We are currently doing our fitness testing. This sort of preparation will set us up for the next three months in our strength and conditioning classes. This is also the reason we do fitness testing. To personalise your workout to suit your abilities. 

In our  fitness testing we aim to find out our absolute strength in different lifts, enabling us to find out where we should be working from. As we cycle through the next few months, we work closely with percentages, volumes and intensities to improve our physical fitness.
To build muscle we need to train with a certain amount of weight and use high amounts of repetitions. To build strength we need to increase our weight, lower our repetitions and increase our rest time. All our workouts can be tailored to suit your fitness level when we have these results. These fitness tests are done three months apart. This can help us to  avoid overtraining muscle groups. 

At The Ox Effect we will guide you through the class from start to finish, including fitness testing.
Building skills and confidence every step of the way. We have experience modifying exercises to suit your needs.
Eg. Coming back from an injury, new to exercise, pregnancy or mobility issues. Also those who want to learn how to do weight training. 

Read more about how to get into weight training here on my blog from last month. 

 

 

LISTEN OUT FOR
 
My favourite podcast at the moment is 'The One You Feed.'  It is based off of the parable about two wolves.

A grandfather is talking with his grandson and he says there are two wolves inside of us which are always at battle. 

One is a good wolf which represents things like kindness, bravery, and love. The other is a bad wolf, which represents things like greed, hatred, and fear.

The grandson stops and thinks about it for a second then he looks up at his grandfather and says, “Grandfather, which one wins?”

The grandfather quietly replies, “The one you feed.”


The latest episode is released in two parts. If you have an hour or two this weekend. Stream this podcast and take note of the four pillars they talk about to practice contentment. It really is interesting and another way of trying to improve your mental health. I'd love to hear what you think of it. 

 

Previous Events

SOCIAL TENNIS ROUND ROBIN

Congratulations to Di Schultz and Ben Hucker who took out a win at our Social Tennis Competition last week. It was awesome to have a get together on the courts down at Deep Creek Reserve. Thanks to everyone who came along.

We will be doing another get together at the end of this month. Beach Cricket :) 

 

 

 

PODIATRY TALK - COMMON FOOT CONDITIONS AND SPORT

Thanks to Maddie McMahon from Torquay Sports Medicine Centre coming in to talk to our members on Friday morning. We really enjoyed the discussion and learning some tips for our shoes and feet. Maddie works at the Torquay clinic 2 days a week. Pop in to see her on Wednesday and Fridays. 

 

Upcoming Events

Saturday 3rd November 2018 starting at 8am - 9am and 10am.
Free Classes Running. 
30 minute classes 

www.theoxeffect.com.au







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