Newsletter February 2015

Welcome to the February Newsletter 2015

here with VIVESCO Mobile Health & Fitness!!!
Simply watch the video or scroll further down should you prefer to read it all 🙂
These are the topics for this month:

1. Parkrun

2. Tips to stay cool (Body)

3. Tips to stay cool (Mind)

4. Experience Group Fitness for FREE

5. Juice/Smoothie of the mont

1. Parkrun
Today I would like to introduce you to a great thing that is happening in multiple locations here in WA, every Saturday from 8am.
Do you want to get into running, but need motivation and maybe someone to do it with you?
Or are you already a runner but would love somewhere to go to do it in company and meet like minded people?
Check out PARKRUN!!!
They organize 5km long track runs every Saturday, as I said in multiple locations.
It is free to join, you meet new like minded people, they take your time, so you can keep track on your progress, and did I mention it doesn’t involve a membership or any fees!!!!
A practitioner friend of mine got me onto this, I only signed up myself this year.
My reason: Since I changed into barefoot running just a year ago, I was not able to establish a routine for myself to get any continuous progress happening. I barely ran 2km in one hit by the end of last year (when you change your running style you should always do it slowly as the body needs to adapt, but obviously I was REALLY taking my time…). So I made the decision to sign up for my nearest Parkrun in Carine (You can go to any location you want, but kinda need to choose a base), and to go there every Saturday, 8am to do my 5km.
Now, I get competitive when I run with other people…needless to say that on my very first time I pushed it too hard and paid for it with sore legs and hips for almost a week!
Yep, even as a trainer who should know better….sometimes one just can’t help oneself 🙂
Anyway, I learned my lesson and did it smarter the next time.
What I am getting at is, this is a great opportunity for anyone to get started with running or to do it more socially, at no cost, besides some sweat you will loose 😉

If you are a beginner and not quite sure about shoes, style or had painful experiences in the past and are therefor a bit fearful of giving it a go again, give me a buzz to have a chat about it. I will help to my best ability to get you started safely.

2. Tips to stay cool (Body)
Since summer has finally decided to heat up a bit more this year, here are some tips on how to stay cool, without having to crank the aircon 24/7

– Choose cotton. Save the ooh-la-la satin, silk, or polyester sheets for cooler nights. Light-colored bed linens made of lightweight cotton (Egyptian or otherwise) are breathable and excellent for promoting ventilation and airflow in the bedroom.

– Feel the freezer burn. Stick sheets in the fridge or freezer for a few minutes before bed. It is recommended to place them in a plastic bag first (unless eu de frozen pizza is your fave aromatherapy scent). Granted, this won’t keep you cool all night, but it will provide a brief respite from heat and humidity.

– Get cold comfort. Here’s a four-seasons tip for keeping utilities charges down: Buy a hot water bottle. In winter, fill it with boiling water for toasty toes without cranking the thermostat. During summer, stick it in the freezer to create a bed-friendly ice pack.

– Be creative. If you thought fans are just for blowing hot air around, think again! Point box fans out the windows so they push hot air out, and adjust ceiling fan settings so the blades run counter-clockwise, pulling hot air up and out instead of just twirling it around the room.

– Sleep like an Egyptian. If there seem to be a lot of Egyptian references in this list, it’s because those Nile-dwellers knew how to do it right. The so-called “Egyptian method” involves dampening a sheet or towel in cool water and using it as a blanket. We recommend laying the damp sheets on top of a dry towel to avoid soaking the mattress. Careful with this though, as some sensitive people can pick up a cold that way very easily! 

– Get loose. Less is definitely more when it comes to summertime sleep wear. Pick a loose, soft cotton shirt and shorts or underwear. Going full nudie during a heat wave is (unsurprisingly) controversial. Some people believe it helps keep them cool, while others claim going au natural means sweat stays on the body instead of being wicked away by fabric. I will leave this one up to personal preference.

– Create a cross-breeze. In this case, hanging out in the cross-hairs is a good idea. Position a fan across from a window, so the wind from outside and the fan combine in a cooling cross-breeze. Feeling fancy? Go buck-wild and set up multiple fans throughout the room to make the airflow even more boisterous.

– Go old-school. Make a DIY air conditioner by positioning a shallow pan or bowl (a roasting pan works nicely) full of ice in front of a fan. The breeze will pick up cold water from the ice’s surface as it melts, creating a cooling mist.

– Pamper your pulses. Need to cool down, stat? To chill out super-fast, apply ice packs or cold compresses to pulse points at the wrists, neck, elbows, groin, ankles, and behind the knees.

– Be a lone wolf. Sorry lovebirds, but sleeping alone is way better than spooning for staying cool. Cuddling with a partner increases body heat, making the bed a sticky, sweaty pit of despair instead of a cool, calm oasis.

– Stay away from the stove. Summer is not the time to whip up a piping hot casserole or roast chicken. Instead, chow down on cool, room-temperature dishes (salads are clutch) to avoid generating any more heat in the house. If hot food is in order, fire up the grill instead of turning on the oven. And swap big meals for smaller, lighter dinners that are easier to metabolize. The body produces more heat after you chow down on a huge steak than a platter of fruits, veggies, and legumes.

– Fill up the tank. Get a leg up on hydration by drinking a glass of water before bed. Tossing and turning and sweating at night can result in dehydration, so get some H20 in the tank beforehand. This goes for throughout the day as well (see my last blog post). Hydration is key!

– Cool off. A cold shower takes on a whole new meaning come summertime. Rinsing off under a stream of tepid H20 brings down the core body temperature and rinses off sweat (ick) so you can hit the hay feeling cool and clean.

– Get low. Hot air rises, so set up your bed, hammock, or cot as close to the ground as possible to beat the heat. In a one-story home, that means hauling the mattress down from a sleeping loft or high bed and putting it on the floor. If you live in a multi-floor house or apartment, sleep on the ground floor or in the basement instead of an upper story.

– Turn off the lights. This tip is pretty self-explanatory. Light bulbs (even environmentally-friendly CFLs) give off heat. Fortunately, summer means it stays light longer. Take advantage of natural light as much as possible, and keep rooms cool after dark by using lights minimally.

– Hang out. Cool down a whole room by hanging a wet sheet in front of an open window. The breeze blowing in will quickly bring down the room’s temperature.

– Encourage cold feet. Those ten little piggies are pretty sensitive to temperature because there are lots of pulse points in the feet and ankles. Cool down the whole body by dunking (clean!) feet in cold water before hitting the hay. Better yet, keep a bucket of water near the bed and dip feet whenever you’re feeling hot throughout the night.

– Unplug at night. As in, literally disconnect electronics. Gadgets and other small appliances give off heat, even when turned off. Reduce total heat in the house (and save energy!) by keeping plugs out of sockets when the appliances are not in use.

– Camp at home. Got access to a safe outdoor space like a roof, courtyard, or backyard? Practice those camping skills (and stay cooler) by pitching a tent and sleeping al fresco.

– Go rustic. When temperatures soar, trade in that extra-comfy mattress for a minimalist straw or bamboo mat. These all-natural sleeping surfaces are less comfortable, but they don’t retain heat like a puffy, cloth-covered mattress.

– Get creative with grains. Rice and buckwheat aren’t just for eating! These cupboard staples can also keep you cool on hot nights. Stock up on buckwheat pillows, which don’t absorb heat like cotton and down. And for a cold compress on really hot nights, fill a sock with rice, tie it off, and stick it in the freezer for an hour or so. The compress will stay chilly for up to 30 minutes, definitely enough time to nod off.

– Prevention is better than cure. Keep curtains and blinds closed during the day to block the heat and direct sunlight.

– Natural airflow. Close windows once the outside air is warmer than indoors. At night, once the mercury drops, purge the accumulated hot air by opening windows and doors.

Stay cool from the inside out, naturally. For cooling snacks, make yoghurt, juice or pureed fruit icy-poles. Or put an icy pole stick into a fresh, ripe banana and freeze it.

– Got pets? Make sure pets have adequate shade, ventilation and water. You might have to bring them indoors for the day.
Find a shady spot in the garden and use a kids’ clamshell as a paddling pool for your dog. Keep it topped up with clean water.
Frozen treats are a great way to keep your pets cool. There are plenty of ideas on how to make them online!


3. Tips to stay cool (Mind)
Most of us live a rather stressful life. And constantly we hear how bad that is for us, which stresses us out even more.
Sad fact is, it will be very very hard to eliminate the stressors as that would mean you have to become a hermit and live in a cave – far away from computers and mobile phone service.
The answer to live a less-stressed life lies in the how…How do you deal with the ‘stress’? Do you let it take over your thoughts and actions, or do you keep your cool and keep the stirring wheel in your hands to drive…

– Make time to mediate. Meditation has a number of positive effects on mind and body. It’s also deceptively hard, which is why many people try it once or twice but struggle to make it a regular habit. Meditation helps combat the physical and emotional affects of stress and has lasting benefits that affect your productivity, as well as your ability to relax. Set aside time to meditate for just 10 minutes a day over the next week or two and experience the benefits for yourself. Another tip to start with: Mediation means to be in the now and not let your mind wonder. Find something that will keep you focused on what you are doing right then (massage work for me is meditation as I am fully immersed in what I do, but I am also clam, focused on my breathing, and have lovely music in the background at most times).

– Focus on the good things. When we’re facing a series of challenges, it can be easy to slip into tunnel vision and focus on what’s going wrong at the expense of noticing what’s going well. Even taking the time to write down just three things each day that we feel grateful for can help reinstate a balanced perspective on our day-to-day experience.

– Notice internal judgements. While many of us fear judgement from others, the harshest criticisms we experience are often self-inflicted. Nothing clutters and stresses the mind like internal self-judgements, so pay attention to your thought patterns and notice when your inner critic rears up. Being aware of these thoughts as they occur is the first, and most important, step towards replacing criticism with calm.
( For a deeper read into this topic see an older blog post of mine)
– Practice self-compassion. Once we are able to notice our self-criticisms and judgements in the moment, we have a chance to practice self-compassion. This means acknowledging and accepting reality, and extending the same kind of compassion to ourselves that we would to a good friend in our situation. In doing this, we stop measuring ourselves against different standards compared to other people.
– Distance yourself from negative self-talk and beliefs. We can’t necessarily stop ourselves experiencing negative self-talk and beliefs but we can distance ourselves from them. Using the phrase “I notice that…[I’m judging myself harshly for forgetting that file this morning]” whenever we identify a negative self-judgement or belief helps us see these beliefs for what they really are: opinions, rather than facts.

– Set routines. Setting routines might sound like a recipe for boredom but it actually helps instil a day-to-day sense of peace in our minds. When we have set routines, we have less decisions to make during the day. This frees up space in our minds for bigger, more important tasks. Sometimes, this can be a hard thing to do, as it means we are committing to ourselves. If you find yourself struggling to set routines, it may indicate that you put your focus too much on the outside world, than putting yourself first.

– Keep a journal. Journaling is a great way to get our thoughts out of our heads and onto paper. Writing down our most pressing thoughts and worries each day has a similar effect to talking to someone about them. By making time to journal, you’re giving yourself the chance to process your thoughts and feelings, and to express them in a safe, private space.

– Create a to-do list. Similar to journaling, writing down your tasks and projects helps clear your mind. If you find that various activities and reminders keep popping into your head and distracting you from the task at hand, write them down! There are apps out there and full on systems to help you get organized, obviously most of them come with a cost. However, just pen and paper or a note on your phone may do the trick for you.

– Exercise. It’s a well-known fact that exercise augments our sense of mental well-being. Exercising at the right intensity (very individual!) will release endorphins, pain-killing chemicals that help induce a state of mental and physical peace.

– Experiment. Finally, it’s important to remember that everyone is different. What helps one person find peace and calm might have the opposite effect on the next. As you go about your day, notice the times when you feel most at ease and make note of what you’re doing at that time. Experiment with the methods above, as well as your own suggestions, and create your own list of activities that help your mind find clarity and relaxation.


4. Experience Group Fitness for FREE
For the whole month of February I will be running a few Group Fitness sessions weekly at no cost!
I want to give the opportunity to experience what I do in different sessions.
All sessions will be mid morning sessions as I am aiming this towards those that are not into early morning sessions, but have the time later on.
It is for anyone who wants to experience exercise as a fun thing to do, with like minded people who want to be fit and healthy, but also want to leave the sessions feeling re-energized rather than exhausted, knowing they will be in physical pain the next day.
Here are the sessions for the 4 weeks in February. All you have to do is rock up by 9.30am with a full water bottle, a towel and some enthusiasm 🙂
Should you not be able to come along, please share this with your friends, colleagues, family.
Any questions: Comment below, give me a call, send me  a text or email and I will get back to you!

02.02. – 08.02. 6.00am

Sand Running

Northern End
Scarborough Beach
(exercise stations)


Cardio Punch

Butlers Reserve, Scarborough


Fun N Games

Abbett Park, Scarborough

09.02. – 15.02.  9.30am

Heart Beat

Cobb-Drabble Reserve, City Beach


Cardio Punch

Bennett Park, Doubleview

16.02. – 22.02.  9.30am

Fun n Games

Northern End
Scarborough Beach (exercise stations)


Heart Beat

Trigg Bushland Reserve
(meeting at most southern Trigg Carpark)

23.02. – 01.03.  9.30am

Cardio Punch

Abbett Park, Scarborough


Fun N Games

Yuluma Park, Innaloo



Heart Beat

Bennett Park, Doubleview


Fun and Games

Working a sweat whilst having fun playing games! Challenge yourself, encourage your team mates, get your body pumping, and maybe…maybe meet your younger self again 🙂


A session all about cardio. Jogging/running, jumping, pumping and everything else that will get the blood moving. Full body cardio workout!

Cardio Punch

A session involving a lot of punching, some kicking, and getting your heart pumping.
Gloves and Mitts provided, but feel free to bring your own if you prefer.

Sand Running

Self explanatory: We will go for run training on the beach. This is for beginners which means the training is interval based and can be customized where needed

From March onward, if enough interest, I will run one session every day at 9.30am. Which session on which day will be re-viewed, the schedule then can be found here


5. Juice/Smoothie of the month
For this month I chose neither.
Instead I went with a simple herb fruit and veg infused water
Snapshot 2 (01-Feb-15 12-16 PM)

For this I use warm water into which I put fresh mint and slices of lemon. The warmth
of the water helps to release the essential oils in the mint and the lemon which gives a lot of flavor.
Let it sit for 5-10 minutes, then put it in the fridge to cool. Once cooled add slices of cucumber, give it a steep and enjoy 🙂

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