Lack of time is probably the most common excuse for not exercising at all. Between family, work, and other responsibilities, our full-on 24/7 lifestyle often leaves us feeling like there is not enough time in the day for ourselves. The result is that exercise becomes a low priority and your own health and wellbeing can suffer. Each of us has 24 hours in a day, but the ways we choose to use them differ. 30 minutes is 2% of your day. TWO PERCENT! You probably spend more time scrolling social media, surfing the internet and watching TV. Some activity is better than none. You don’t need an hour plus in the gym to get in a good workout, there are quick high-intensity workouts that can take just a few minutes. Find a block of time in your day that is consistently free of commitments. Start the day with exercise, workout first thing in the morning before your day gets away from you. Can you wake up 30 minutes earlier or go into work 30 minutes later? Or take a workout break instead of a coffee break? Schedule some exercise in at lunch or after dropping the kids off at school. Start with something small, say 10 minutes, the following week do a bit more and so on. Soon that time will become part of your day. If you have kids, you need to make sure your exercise time is even more of a priority. You need to take care of yourself by having a few minutes to yourself every day. You owe it to them to keep yourself healthy into old age. · If your children are young, ask your partner to keep an eye on them while you work out, or take them along with you in a stroller for a walk, jog or run round the block. · If they are a little older, pack your running shoes and exercise while your child is at their after-school practice. Walk briskly around the field, or run up and down the school stairs. · Go biking with your kids, put up a volley ball net in your garden, sign up as a family for "fun runs," or just walk more places. · When the weather's bad, try active video games like "Dance Dance Revolution," "Wii Sport," and "Wii Fit.” · Encourage your kids to be active as well, if they are in their teens it can be a great bonding exercise doing a fitness class together. · Plus, you’ll be setting a great example for your kids so they can grow up knowing the importance of staying active. Don’t allow yourself to watch TV unless you are exercising, or have already exercised that day. Kill two birds with one stone, while watching TV, use resistance bands for strength training, or jog on the spot. Or listen to your favourite podcast, watch a Netflix series or last night’s sporting event whilst you exercise or pedal away on an exercise bike. You work, a lot. Well all the more reason you need to take a few minutes each day to exercise. Not only will it help mitigate the negative effects of sitting down most of the day, it’ll help clear your mind, make you more creative and you’ll feel less stressed. Remember, your entire life doesn't have to revolve around your workout routine, but if you aren’t making time for exercise, you aren’t making time for yourself and your wellbeing.

Nobody can put a price on your own health and wellbeing; a lack of money is one of the most common excuses people use for not exercising. The truth is you don’t need lots of money to join a gym or need to buy expensive exercise equipment to get into shape if you don’t want to. Yes, some gyms are expensive but most gym’s including Northern Arena offer different packages to suit different people. A gym membership is only an expensive commodity if you don’t use it, especially if you don’t attend due to vacations, illness or work commitments. All Northern Arena memberships give you the option to suspend your payments whilst you are sick, injured or away for an extended period of time. If a monthly gym membership and an array of fitness gadgets is out of reach for you, remember they may help to motivate you, but they’re not necessarily essential to keeping fit. In fact some of the best forms of exercise are free or very inexpensive. The following exercise ideas are either free or very cheap — so now there’s no excuse to miss out your sessions: · Get Outside The great outdoors is basically free. Whether it’s a walk, a jog or some bodyweight exercises in your local park, exercising in the outside is fun and invigorating. If you know a set of stairs, incorporate climbing them into your fitness routine or add a local beach for the added resistance of sand. · Get On Your Bike Cycling is a very cheap form of exercise that can improve your fitness and build your leg strength. It’s a fun activity and maintaining a bike is relatively inexpensive. · Pay As You Go Exercise Classes If you can’t commit to ongoing membership, why not try some ‘pay as you go’ exercise classes instead. Northern Arena has 10 visits for only $160 and you use them when you want. · Swimming A swim in your local pool is certainly one of the cheaper exercise options around, plus swimming is an excellent way to exercise and even better to avoid impact and recover from an injury. · The Home Workout Workout on your terms in the comfort of your own home, a few basic items such as resistance bands are another efficient and inexpensive workout option. Or ditch the equipment and use your own body instead. You can get in incredible shape using your own bodyweight with push ups, jump lunges, air squats, planks and more are all 100% for every fitness level. Arnie used plastic juice containers filled with sand when he started out. Focus on the value of long term health rather than the cost.

One of the biggest barriers to starting an exercise routine or to keep going is lack of motivation. Even if you know that you need to exercise more, and you want to enjoy the benefits exercise brings, it can be hard to get up, get dressed and get moving. We all need a little push sometimes. If life is tough for you right now, working out will give you a boost. Multiple studies have shown that exercise can relieve stress and help to combat anxiety and depression. If you’re depressed, the last thing in the world you probably want to do is exercise, but as much as you may want to lay in bed all day, muster all the motivation you can and get up. Starting is the hardest part. 1. First things first; you need to take the time to think about what will snap you into action or to find the real reason why you want to exercise. Find YOUR motivation – what is the one thing that will get you moving? Most people do it to stay healthy, to help lose weight, to be able to keep up with the grandkids or maybe it is just to get a bit of “me time”. Be specific and honest with yourself, remember how you feel, it will help you in the long run. 2. You absolutely hate running, thankfully running isn’t the only way to exercise. There are heaps of different ways to get in shape; from low intensity Yoga to High Intensity time efficient workouts, to dance class workouts, swimming or functional body weighted exercise classes. 3. It takes 21 days to form a habit and 3 months to create a lifestyle change - so stick with it. Make regular time and plan when you exercise and stick to it. Use a chart and keep it visible or track your workouts using a tracking app like Strava, HabitBull or Myzone with built in challenges, rewards and sociability. 4. Next, set your goal of what you want to achieve and by when. Set small achievable goals along your journey so you can monitor your progress and see results. Be realistic, many people set goals that are unrealistic and immediately fail. 5. When you reach your little milestones, give yourself a reward that you really want. If you love massage, get one when you do X number of workouts in a month. 6. It can be really helpful to share your journey with others who will help you stay on track and make you accountable. Make sure they are tough on you if you have a weak excuse. 7. Exercise with someone else. We are naturally more motivated to work out with a friend so we do not let them down as well as ourselves. 8. Exercise in group classes. Training in a group/ team environment spurs us on to turn up and work harder. The instructor will guide you through the routine and adds motivation to keep you going. It changes regularly so you won’t get bored of doing the same thing over and over. It’s also a great place to meet like-minded people at all stages along their fitness journey. Remember everyone had to start once. 9. Sit down with a personal trainer and have an in-depth conversation about your goals and they will tailor everything you do specifically for your fitness goals. They will also help keep you accountable and dig into your eating habits. There are a lot of different types of personal trainers out there, just make sure it’s the right one for you. The truth is that, no matter how determined you are and how well you plan your days, life can sometimes get in the way. Rain may stop play, an injury may force you to skip the gym, or a family crisis might mean that exercise is the last thing you want to do. These are all valid reasons to skip a workout, but none should stop you entirely.

When something is strange, overwhelming or uncomfortable, it’s a natural to avoid it. Whether you feel too old, too overweight, or feel uneasy in gym clothes, there is a simple solution. Start small, but start with something. If you’re self-conscious about your weight, you could start by walking with friends and family, working out in the privacy of your home, or if you need to be pushed exercising with a trainer who you find encouraging and supportive. You might not be surprised to know that the main reason people join a gym is to lose weight, you are most definitely not alone in the way you feel. A common misconception is you need to be fit to enter a gym. If you feel really uncomfortable, ask your gym when the quieter times and classes are. If exercise is hard on your joints, try swimming or take an aqua aerobics class. Exercising in water is easier on your joints and your muscles gets the extra support they need. Plus there are heaps of other benefits to working out in water. If your body’s limitations are more serious, check with your doctor or physio to figure out exercises that are safe and easy for you to do. Cycling is another great exercise for people of all ages and body types. If you’ve learnt how to ride a bike, you never forget. You can bike with friends, on your own or in a group Spin/RPM class. The latter can seem intimidating, however the instructor guides you through a ride where you control your own intensity. Remember to start slow and build into it with more experience. Are you unfamiliar with the equipment at the gym? No one wants to look like a newbie. BUT, remember that everyone was new at one time. Many gyms offer services as part of the membership to help you understand how to use equipment and set up a programme to help get you going safely. Is it that you don't like getting sweaty? In winter get outdoors when the air is fresher and indoors in an air conditioned/cooled room in the hotter months. Try wearing sweat-wicking workout apparel. Go for a swim so you don’t notice any perspiration or try an activity like yoga. Work out first thing in the morning, before you shower and get ready for your day or if you need to, break your exercise up into smaller rounds. Just don’t skip it all together. If you don’t like to exercise alone ask a friend to meet you for a weekend walk, or see if some colleagues want to join you for a fitness class before or after work. Classes are fun, engaging, motivating and varied. It’s a lot easier to skip a gym session or a class when it’s just you, but when you have someone else there it keeps you focussed. Don’t let not having a gym buddy stop you. The gym is also a great place to meet like-minded people who are at all stages along their fitness journey. Try it you might like it. Nobody said exercise is easy, the only way you’re ever going to get the results you want is by doing it. But remember by exercising you are doing a wonderful thing for your body and your mind. Don’t let insecurity stop you from starting and don’t compare yourself to others. Nike co-founder Bill Bowerman’s said “If you have a body, you are an athlete.”

“I know I need to exercise and I’ve joined a gym before and I didn’t go.” Does this sound like you? What happened, why did you stop going? Can you find the real reason you stopped exercising? 1. Depending on your current level of fitness, it maybe months to see any change, results or create good habits. It can disheartening if it’s hard and you didn’t reach your goals quick enough. It takes 21 days to form a habit and 3 months to create a lifestyle change. Commit for the long haul otherwise you may end up giving up too early. 2. You need to find your “Why” - the motivation that keeps you going above all else. You’ll need to remind yourself of this when you are thinking of driving straight past the gym. 3. Did you set goals that you can measure or see change? Set goals that are small and achievable along your journey. You need to be able to monitor your progress so you see results. Set your goals up for success not failure. 4. When you reach your little milestones, give yourself a reward that you really want. If you love massage, get one when you complete X workouts in a month. 5. Did you make a plan? When are you going to exercise? Use a chart and keep it visible or track your workouts using a tracking app. A plan will help you mentally prepare. 6. Be prepared. Pack your gym bag every night before bed. That way even if tomorrow is not your usual gym day you might be in the mood to exercise and you’ll be ready to go. 7. Did you like what you were doing? You may find exercise easy or not, but it helps to do something you enjoy. You might not have found what you love yet. Put yourself outside of your comfort zone, you never know. 8. It can be really helpful to share your journey with others who will help you stay on track and make you accountable. Make sure they are tough on you if you have a weak excuse. They may even end up doing it with you. 9. Exercise with someone else. They will keep you accountable because you are more likely to turn up and exercise with them so you don’t let them down. 10. Get into group fitness or team training. Training in a group/team environment spurs us on to turn up and work harder. The instructor will guide you through the routine and adds motivation to keep you going and it’s different every time so you won’t get bored of doing the same thing, plus it’s also a great place to meet like-minded people. 11. Was it the gym? Did you join a gym that was miles away or really inconvenient? Did you hate the atmosphere? Or was it was dirty? This could be why you were coming up with excuses not to go. Find a gym that works for you and ticks all of your boxes. You may not see an immediate results but regular exercise will make you feel great. And, over time, get you to where you want to be. Nobody said it was going to be easy, but you can’t give up.

Let’s face it, exercise is not everyone’s cup of tea, but we all know we should be doing it. So you’ve mustered up the motivation to move, but now you don’t know where to start. The hardest part is the start, so get over that hurdle and you’re off and running. There is a ton of workout information and options out there for beginners, it can be a bit overwhelming but the key is to get going. 1. Don’t go to a gym and stare at the rows of machines — gym instructors are there to help. Most gyms including Northern Arena, Silverdale offer gym explorers to show you how to use the machines and a programme to follow to help get you going. Take advantage of their expertise, they want to help you. Don’t be shy. 2. Arm yourself with some workouts and load up your phone with an exercise app. Some apps automatically generate workouts for you, some you can do at home with no equipment. Ask your friends to see what they might be using, then you might even find your new workout buddy. 3. Get a buddy. Exercising with someone else helps keep you motivated and you can piggy back off each other with workout ideas. 4. Lots of gyms run fitness classes that have a wide range of benefits. Research which ones that are tailored towards your fitness goals. Remember, if you are new or returning after a break, start slow. Going hard straight out the gate can cause injury and unnecessary pain which puts you back to square one. 5. Do what you enjoy. Put yourself outside of your comfort zone and try something new, if it’s not for you, try something else. They key is finding something that you like so that you keep doing it. Remember, we all need to start somewhere, and it’s important to know you are never alone in this process. We are here to lend a helping hand whatever your fitness level and ability, plus we’ve got lots of people here that have been exactly where you are now.

Do you get bored easily or you find exercise a chore? The key to beating the boredom is to find an exercise program that caters not only for your fitness ability, but one you can actually look forward to. Ask yourself, have you tried everything? Try not to have the preconceived idea that you won’t enjoy exercising without even having tried it. You simply might not have found what you love yet. Make a list of exercises you have tried and don’t like and then a list of activities you are willing to try. Work your way down the list until you find something you enjoy. Put yourself outside of your comfort zone, you never know you might just love it. Add a social element, doing things on your own can get stagnant and demotivating. Round up friends to join you on a hike, take a bike ride, go dancing, or try a group fitness class. Exercising with friends can be fun. Doing something you’ve either not done before, or are not good at, can be great entertainment! If it makes exercise more enjoyable for you, it’s perfectly fine to watch the latest Netflix show, listen to a podcast, read while you’re on the exercise bike or treadmill or use a resistance band, as long as your workout challenges you. Mix it up so you don’t get bored. It’s important to change things up every now and again so that you don’t fall into a repetition trap. Try a few different types of exercise and don’t overdo it to the point of injury. Alternating activities is perfect to grow your interest and keep things fun. Put together an up-tempo playlist that gets you motivated to move. Play it first thing in the morning to set you up in a positive mood for the day or in the car on the way to the gym. This can make a huge difference on those days you don’t feel like exercising. If all else fails, remember the feeling you get from accomplishing a workout or some exercise. It might be hard whilst doing it, but afterwards you can pat yourself on the back and be proud of what you achieved. There are exercise options for all shapes, sizes, ages and conditions with endless possibilities. It’s SO important that you find what you enjoy.

You don’t like exercising around the opposite sex or anyone else to that matter. It makes you feel uncomfortable, or inadequate. Does this sound like you? This is totally normal and very common, especially when you are just starting out or returning to exercise when you’ve been away from it for a while. Of course working out in the privacy of your own home solves this problem. But that’s no fun. Working out at home is a great way to give you more confidence in yourself and get you mentally fitter before you decide to hit the gym. But is the real reason you feel intimidated when you go to the gym because you lack confidence, you are unfamiliar with the surroundings or you don’t know what you are doing? A new environment can leave you feeling a little lost and it looks like everyone else knows what they are doing. So here’s a few ideas on how do to get over this: 1. What is the gym demographic? Is it a female only gym, is it a grunter’s gym? The gym staff will tell you the type of people that regularly go. 2. Ask when the quiet times are. If it fits in your schedule this can help build your confidence and get you used to your surroundings. 3. Don’t just go to a gym and stare at the rows of machines — gym instructors are there to help, most gyms including Northern Arena, Silverdale offer gym explorers to show you how to use the machines and a programme to follow to help get you going. Take advantage of their expertise, they want to help you. 4. Put your hand up and ask for help or research the classes they offer to see which ones you might like and are aimed at people like yourself. Classes take the thinking about what to do out of the equation. 5. Go regularly. The more you go, the more comfortable you will feel. Plus the extra exercise you are doing will give more confidence and get you fitter. 6. Introduce yourself to someone else. Working out with a familiar face can help put you at ease. Even if you don’t really know them, you have something in common already. Remember, you are not alone and anyone can have the confidence in themselves to get in shape.

A little bit of stress can be a good thing, it can help you study that little bit harder and strive to achieve your goals. However too much stress is highly detrimental to your health. Too much stress can weaken your immune system, cause high blood pressure, fatigue, depression, anxiety and heart disease. Regular exercise reduces the harmful effects of stress and helps with managing stress. Physical activity gets more oxygen to your brain which helps with concentration, and releases endorphins that make you feel happy. The often-repetitive nature of exercise requires focus and concentration, taking your mind off what you were stressing about. Clearing your mind can help you figure out how to tackle your problem. Stress effects everyone differently, you may have headaches, tense or sore muscles, trouble sleeping, feel anxious or depressed. Creating a healthy exercise habit such as going to the gym, going for a walk, going for a swim, can help you manage and reduce your stress symptoms. When you are stressed your body releases adrenaline which speeds up your heart rate and your blood pressure rises. This is preparing you to deal with the situation. When stress is chronic your body remains in high gear which is when it can take a physical toll on you. Some of the benefits exercise can have are: • Reduce fatigue • Improve concentration • Improve your mood • Decrease tension • Improve sleep • Increase your self-esteem • Make you feel happier • Helps control your appetite • Gives you more energy and stamina • Help you lose weight • Reduce your risk of developing heart disease and stroke • Helps control blood sugar Since the body and mind are so closely linked, when your body feels better so, too, will your mind.

Reducing our meat intake or potentially going vegan may have been on a few of our minds recently. Most people may wonder how they would manage to keep full and get enough protein into their diets if they were to make the change. Having a plant-based diet still gives lots of options for protein sources, some of which are higher than meat! Whether you're onto meat-free Monday's, or going full vegan, there's no reason to miss out on this all-important macronutrient. HERE ARE MY ALL-TIME FAVOURITE SOURCES OF PLANT-BASED PROTEIN: Nutritional Yeast – 9 grams of protein per two tablespoons: Good source of fibre, zinc, magnesium, copper, manganese, and all the B vitamins, including B12. Kidney Beans – 13 grams of protein per cup: Great source of calcium, vitamin C, fibre, and B vitamins. Seitan – 25 grams of protein per 100 grams (same as a steak): Great source of selenium. Soy Milk – 8 grams of protein per cup (same as cows’ milk): Great source of potassium, isoflavones, and vitamins A and B12, and often fortified with calcium and vitamin D. Tempeh – 41 grams of protein per cup (double that of chicken breast): Great source of probiotics, B vitamins, and minerals such as magnesium and phosphorus. Tofu – 20 grams of protein per cup: Great source of calcium, manganese, copper, selenium, phosphorus, omega-3 fatty acids, iron, magnesium, zinc, and thiamine. Peanut Butter – 7 grams of protein per two tablespoons: Great source of magnesium, potassium, and vitamins B6 and E. Lentils – 18 grams of protein per cooked cup: Great source of fibre, thiamine, folate, manganese, and vitamins A, C, and K. Ezekiel Bread – 8 grams of protein per two slices: Great source of fibre, folate, beta-carotene, and vitamins C and E. Chia Seeds – 5 grams of protein per 2 tablespoons: Great source of calcium, magnesium, iron, zinc, boron, niacin, and vitamins B, D, and E, and contains 8.7 times the omega-3 fatty acids found in wild Atlantic salmon. Green Peas – 9 grams of protein per cooked cup: Great source of iron, magnesium, phosphorus, zinc, copper, and several B vitamins as well as fibre, folate, manganese, and vitamins A, C, and K. Chickpeas – 15 grams of protein per cooked cup: Great source of fibre, iron, folate, phosphorus, potassium, and manganese. Asparagus – 4.5 grams of protein per cooked cup: Great source of B vitamins and folate. Almonds – 21 grams of protein per 100 grams: Great source of vitamin E, manganese, biotin, copper, magnesium, molybdenum, riboflavin, and phosphorus. Buckwheat – 24 grams of protein per cup: Great source of antioxidants, manganese, magnesium, phosphorus, niacin, zinc, iron, folate, and vitamin B6. Hemp Seeds – 15.5 grams of protein per half-cup: Great source of magnesium, iron, calcium, zinc, selenium, and omega-3 and omega-6 fatty acids. Pistachios – 21 grams of protein per 100 grams: Great source of copper, manganese, thiamine, phosphorus, and vitamin B6. Artichokes – 8 grams of protein per cup: Great source of vitamin C, fibre, potassium, and magnesium. Spinach – 5 grams of protein per cooked cup: Great source of vitamins A, C, E, K, and B6 as well as niacin, zinc, fibre, thiamine, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. Quinoa – 8 grams of protein per cooked cup: Great source of fibre, iron, manganese, phosphorus, and magnesium. ADDITIONAL PROTEIN BOOSTERS If you're doing a LOT of weight training or feel like you just need an extra boost, add in some plant-based protein powder. They usually contain either soy, hemp, rice or pea protein. Another hack is to use a plant-based milk high in protein, such as pea, soy or cashew. Article from: https://the-fit-foodie.com/20-of-my-favourite-plant-based-foods-that-are-high-in-protein/

温馨提示 就此前所沟通过的关于Northern Arena月扣款操作由之前的Integrapay改成了Debit Success LTD- 授权号为0302448. 需要您做什么呢？ 您什么也不需要做，这只意味着您帐号上的月付款会显示如下： “Northern Arena / Debit Success Ltd” and 而不再是 Northern Arena / LinksPay.

INGREDIENTS • 1 1/2 c short grain brown rice • 2 tbsp coconut oil • 2 brown onions • 6 c mushrooms sliced • 5 cloves garlic crushed/chopped • 1/2 c kombucha / white wine • 4 c vegetable stock (4c boiling water + 4 stock cubes) • 1/4 c nutritional yeast • 200 g spinach ~5 cups • Sea salt to taste • Black pepper to taste TO SERVE • Olive oil • Microgreens • Classic Cashew Cheese • OR Brazil Nut Parmesan INSTRUCTIONS 1. Soak the rice in water overnight (if you forget don’t worry - you can just add extra water later, but this makes for a creamier, more digestible, and faster cooking risotto). Rinse and drain. 2. Heat the oil in a deep pot (I like to use a cast iron pot, which you can find here), then add the onion and cook on low for 5 minutes until softened and translucent. Add the mushrooms and garlic and cook for another few minutes until beginning to soften. Meanwhile boil a jug of water if you’re using stock cubes. 3. Turn up to medium heat, stir in the rice, and pour over the kombucha and cook for a few minutes until it is all absorbed. 4. Now add the stock cubes and boiling water (or vegetable stock) 1 cup at a time, and stir until fully absorbed. This process might take about 10-15 minutes. If you didn’t soak your rice overnight, you will need to add an extra 1 cup of water at the end. 5. Finally, add the nutritional yeast, spinach, salt (if needed - often stock cubes are quite salty already, so you may not need it), and pepper, stirring until just combined and the spinach has just wilted. 6. Serve immediately, topped with micro greens, a drizzle of olive oil. 7. Devour the deliciousness! RECIPE NOTES • I’ve used organic kombucha here for a healthy twist, but white wine is what’s classically used and that also tastes great. • You’ll think it’s a lot of mushrooms and spinach, but it dissolves down and you want all that extra vege, trust me! • I’ve used 4 cups of boiling water plus organic stock cubes to save time, because, really, who’s at home making their own vege stock? If you are - get me round for dinner! • Make sure you use short grain rice like this one from our store here. That’s what will give your risotto a deliciously creamy result, without having to add butter and cheese at the end. This plus the soaking, the stock, the nutritional yeast and the stirring will give you a creamy, dreamy risotto any Italian would be envious of. • Don’t have spinach? Don’t worry! Kale, silverbeet, or cavolo nero would work well too - just de-stem it and finely chop, making sure to add it a bit earlier as it’ll need a bit longer to wilt. Recipe from: https://begoodorganics.com/winter-mushroom-risotto/