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Fit vs Healthy: What You Need To Know (Explained By An Olympic Coach)

The terms being “fit” and being “healthy” are often interchangeably used in the same category, describing an ideal state we should work towards if we value a strong quality of life. However, the terms “fit” and “healthy” are actually two different states of being by definition. Both are important to live an optimal life, where people either embrace, ignore or define to various extents and measurements.

Personally I see many people achieving great measurable levels of fitness and then assume they are healthy as a byproduct. But this is very often not the case. An example of this is where an athlete’s drive can push those who aren’t familiar with principles of physiology, to unintentionally create anxiety patterns and chronic health issues that worsen with training.

I’ve seen all sides of this topic in great detail from coaching Olympic athletes, being personally addicted to training myself and now living a...

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Physical Wellbeing and Health Exercises | The 'FUN'damental 5 Home fitness Tests

In this video you'll learn the top 5 bodyweight movements that will give you a great foundation for your physical wellbeing.

These 'FUN'damental 5 physical wellbeing and health exercises will help you test your fitness level at home. They will be a base line for you to measure how well you move and cover basic qualities such as mobility, flexibility, strength and control.

[Training and workouts below]

We have used these tests as part of a comprehensive approach to help world-class level athletes medal at Olympic games.

So why would you want to do these tests and exercises?

The point of these exercises is to act as a measure for you. With lockdowns and restrictions on going, these tests help you tick off and measure important areas of your physical health.

You can see where your strengths and weaknesses are, so you can adjust your training program to address these.

Do you want to improve your score? Check out these graded exercise workouts:

Beginner Level

15 minute mild yoga flow:...

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How to Perceive Lessons in Life That Will Change The Way You View the World

spiritual basics Feb 12, 2021

So many of us walk around with low self confidence, constantly afraid of stepping into our power. And this is especially true for people with a newly awakened spiritual awareness.

The reason there is such low self-confidence and personal power is because our western culture expects us to be anyone else except for our true authentic self. We walk around fragmented with different masks on depending on the situation we find ourselves in to be accepted as a perceived “normal” no-one inherently is.

Imposter syndrome, the self doubt, fraudulence are how that shows up.

This idea is so broadly accepted until we begin to know who we actually are.

But here’s a wake up call for you… it’s impossible to materialise your confidence and personal power whilst perceiving through the same lens.

Without opening up to new perspectives and wisdom.

The spiritual path can be a lonely one, yet there is a wisdom available to each of us if we choose to use it. In particular,...

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Energy Centre Guided Practice (30 Minute Beginner Level)

Welcome to this energy centre guided practice. This is a 30 minute guided practice ideal for beginners or anyone new to this type of meditation.

This is a discovery into your 7 in-body energy centers. It’s designed to help you increase your awareness of those 7 energy centers, their energy signature, and to learn how to scan them and quickly bring them into a greater state of balance and coherence with each other.

To learn more about the energy centres within your body check out this video.

This guided practice is inspired by one of our great teachers Dr. Joe Dispenza, as well as Yoga philosophy and traditions.

By becoming familiar with what each energy center feels like and learning to balance and harmonize each one, you create a greater state of internal alignment and congruence as well as brain coherence.

In this way, and through regular practice, you can unstuck from old patterns of thought, emotion and behavior that no longer serve you. Practicing this meditation daily,...

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Energy Centres of The Body Explained (Learn What They Are and How To Clear Them)

Meditation is one of the most powerful daily practices you can do for yourself.

But meditation is a vast and very misunderstood practice in our modern western culture. For one there are just so many ways to do it which creates overwhelm for many.

I have so many people asking me how do they know if they are doing it right and that they aren’t sure of the exact benefits that they are going to receive.

Once I teach people the basic skill of keeping their attention on their inhale and exhale of each breath, I then begin to teach them about their energy centres of their body.

Here is a Guided Energy Centre Meditation ideal for beginners.

The reason I do this is because if your energy centres are blocked it can lead to significant conditions within yourself:

  1. Feeling anxious
  2. Fatigued
  3. And even lead physical disease within your body.

That’s right -  our energy body and health profoundly influence the quality of our life. From our health and wellbeing through to our...

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Why Extraordinary is Really Very Ordinary - Lessons You Can Use in Life From an Olympic Coach

personal mastery Jan 27, 2021

My mission is to make you aware that extraordinary performance is really just a very ordinary set of lessons you can use to live your fullest life. I know this because I worked as an Olympic coach for 16 years. Each and every one of us is uniquely extraordinary already.

The hardest part is remaining consistent and being comfortable with the discomfort of learning and changing. Being ordinary ruthlessly well is the extraordinary part.

Since moving away from Olympic sport, the areas of work I get asked to be part of fascinate me. I was recently interviewed by Sean and Matt at The Two Sales Guys, and I really enjoyed the great conversations we had.

The Two Sales Guys:

We dive deep into topics such as personal mastery, flow, peak states, embodiment, end of life, stress, resiliency and what performance really means to me now - HINT it's not about medals!

Their mission on The Two Sales Guys is to talk about how to cope with the pressures of being in sales...

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Daily Self-Care Check list (Upper and Lower Body Strength Circuit Workout - 15 Minute Intermediate Level)

Welcome to your daily strength circuit workout that focuses on both upper and lower body.

Are you ready to improve your upper and lower body strength in this 15 minute movement workout aimed at beginner/intermediate level.

Ideally done after your meditation and breath work and before breakfast!

A challenging and balanced workout for upper and lower body mobility & strength, suitable for intermediate levels.

Follow along with the cues and work on building control and grace in your movement.

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Daily Self-Care Check list (Restorative Yoga Breathe and Flow - Intermediate Level)

Enjoy this 15 minute restorative yoga breathe and flow for an intermediate level. No props needed as you practice with Anna Sugarman.

Breath and motion unite in this intermediate flow. Just right for beginners advancing their practice, or anyone who's ready to build a bit of heat.

A sweet sequence to stand alone, and a nice warm up or cool down for cross training. Namaste!

Take these next 15-minutes for yourself. Surrender to the stillness and welcome what lies beneath it.

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Daily Self-Care Check list (Guided Body Scan)

This is a gently active 20 minute body scan meditation for full body relaxation, using subtle muscle movement and breathing to release stored tension in the body; helping your whole body to deeply relax, allowing your mind to enter a state of pure, restful stillness.

Guided by: Richard Husseiny

Music: @AdhamShaikh

Album: Resonance -

Body scanning involves paying attention to parts of the body and bodily sensations in a gradual sequence. By mentally scanning yourself, you build awareness that leads to an experience of Embodied Self.

With somatic awareness, we can be conscious of our breath, our body is available as an instrument of resonance with another, our movements will be integrated and coherent, and our touch can be an open, sensitive channel of communication.

We are taught from a young age to only pay attention to our external world. Yet this interaction with the outside world begins to limit our inherent capacity for...

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Daily Self-Care Check list (Body Strength Flow Movement Workout for Beginners)

Welcome to your daily beginner body strength flow movement session. Are you ready to learn to flow in this 15 minute strength movement workout aimed at beginners.

Ideally done after your meditation and breath work and before breakfast! A challenging and balanced workout for mobility & strength, suitable for all ability levels.

Follow along with the cues and work on building control and grace in your movement.

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