Free Wellness Resources

Welcome to our Lifestyle Resources page.

We help you take control of your Health & Wellness at your pace, from anywhere!

Movement, Recovery, Nutrition, Mindset and Fitness… explore below!

It's time to move!

Try one of these quick and easy set of movements right now.
Your body will love you for it.

Down & Up

10, 8, 6, 4, 2, 4, 6, 8, 10
Tuck-ups
Push-ups
Squats

Headrush

Spend a total of 5mins in a Handstand:

Freestanding or against a wall

10…down to…1

Burpees

Sit-ups

(10, 9, 8…1)

5 Rounds

200m Run

10 Squats

10 Push-ups

Descending Ladder

50-40-30-20-10

Star Jumps

Sit-ups

4 Sets for Quality

10 Push-ups

15 Squats

:30s Bear Crawl

15min AMRAP

5 Burpees
7 Squats
10 Sit-ups

The Latest!

We are holistic in our approach, so the topics rotate around all aspects of health and wellness often, just like life does!

Wanting to Win

3 December 2023

Team (and this is only HALF of us!) A group of people all striving to achieve a common goal. To Win. What’s so wrong with Wanting to Win??? Winning is

New lease on daily reflections

13 November 2023

“I have 5 questions I reflect on daily: * Did I step outside my comfort zone?* Did I move closer to my vision?* Are the people I’m around better off

Once a new post appears, the older one will be nestled nicely into its Pillar below.

This way, you can go back and search for information based on what Pillar of wellness you want to explore. Enjoy!

The Latest in

Move

Here we look at all things Movement and Wellness including how to use Functional Movements in your everyday life.

This includes: Workouts, Demos, Coaching Points, Technique, Skill Development and finding the FUN in moving your body.

105 Hours

168. That’s how many hours we have in 1 week. If we take away sleep (at a generous 8 hours say…)...

Exercise is for Dogs, Movement is for People (MP4)

Move for Life. It’s that simple! Everything else is a bonus 🙂

Mechanics, Consistency, Intensity. (MP4)

In that order. Tired of being overwhelmed, injured, chronically sore, burnt out? Perhaps you have the...

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Squat for Life

One of the most integral movements that we can do as a human is to squat. Somewhere along the line we...

1, 3, 5 or 3, 5, 7 Workout

Looking for a quick workout-up format? This is something I fall back on a LOT when I want to incorporate...

The Simplest Morning Movement Practice

One sequence – so many benefits We’re all about simplicity, consistency and sustainability...

Workout of the Week - Reading Your Body (MP4)

Two Beautiful Movements, One Simple Full-body Workout 10mins for Quality 2 – 4 – 6 –...

Play Sport - Express Your Fitness

Play a sport, go on an adventure! Use your strength and skills!

Acquiring Advanced and Transferrable Skills! (MP4)

What are some advanced and transferrable skills that you’re working on? What does this mean? Using...

Devil's Press - One of my Favourite Things (MP4)

The beauty of this movement is in its simplicity to provide an EPIC stimulus! So many awesome benefits...

Holiday Home Workouts (PDF)

Make a bit of time to Move every day – it doesn’t have to be complicated. Here are a selection...

Full Body Workout - Your Daily Movement (15mins Tops!)

Full Body Workout

Lower Body Burner - No Equipment (MP4)

Lower Body Burner!

Push-up like a Boss! Tutorial (MP4)

The (not-so) Humble Push-up! Watch this video to find out how to learn or improve your push-up. The push-up...

Sitting Down/Standing Up Tutorial (MP4)

The most functional form of squatting we can do as humans! Sounds easy! But so many of us get this movement...

Run for the Fun of it! (MP4)

Take the opportunities when you’ve got them!

5 Minute Action

If it will take you less than 5mins... do it now!

Functional Movements (PDF)

Resistance Training basics for all levels: Empowering YOU to live your best life!

The Latest in

Recover

Rest, Recovery, Sleep, Restoration – how to carve more into your life.

How can you get more recovery?

We show you how!

Create the Cave

Lighting and prepping your home environment for down-time is crucial If we were to look back, long, long...

Sleep on it.

So simple, yet so powerful. If I’m being honest, this one took me a little while to perfect…...

Pay Closer Attention...

Your body is always sending you signals (read: ALARMS). We just tend to stop listening: Sitting at your...

Cold Nature Dips - Next Level

Deliberate Cold Exposure (Part 2) Why? Benefits of consistent cold immersion (read: in nature) include:...

Cold Showers - Let's get started

Deliberate Cold Exposure (Part 1) Why? Benefits of consistent cold immersion (read: DAILY cold showers)...

Best Sleeping Positions

Is your favourite sleeping position affecting your health? We don’t always think of the POSITIONS...

Eye Masks and Earplugs - How to sleep better

Who’s looking for a good night’s sleep? Sometimes sleeping better comes down to using tools...

Cleaning vs Creating (MP4)

Use your days the most effectively you possibly can. (2m 55s. 65MB)

The Latest in

Nourish

This is all about how to eat to live better and feel awesome.

Tips on how to be organised, what to eat, how to eat, how to prep, how to shop, and more!

Packed Lunch

“I don’t have anything to eat and I’m famished!” This is a recipe for disaster,...

Easy Lunching...

Literally THE easiest lunch in the world: Veggies – snap fresh from the frozen section Protein...

Breakfast for the Kids

They can be fussy… don’t we all know it 😉 The key to a good “kid breakfast” is...

"Lunching" Away From Home

This is where so many people fall down! It’s lunchtime, I’m far from home, I’m not...

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Make Comparisons

When it comes to food choices there are so many products on the market these days. How do you know which...

50% Rule

Anchor Habit #2 When all else fails, the EASIEST habit to remember is the 50% Rule. This one simply states:...

Eat Slowly

We call this, Anchor Habit #1 When all else fails… you can always return to this habit and practice...

A Well-Balanced Snack

We talk about having a “Well-Balanced” Plate… but what does this even mean? In the...

Frozen Fruit

This is a great way to “save” your fruit before it goes off. I love to “snap-freeze”...

QUANTITY Matters

No matter how you cut it, how MUCH energy you put IN your body matters. What are your training/lifestyle...

Add In Your Veggies and Fruits

Another way to get HEAPS of nutrients into your diet is to simply add them in at each and every opportunity!...

Savoury Breakfast

The easiest way to get your veggies in each day is to add them to all meals. Starting with a Savoury...

Eating Roast Dinners - Yes, you can!

The Good Ol’ Roast Dinner. I eat pretty much everything, within reason…I don’t eat...

Bliss Balls - 10mins tops!

Heather’s Classic… I just chuck whatever I want in here!! But this is the basic recipe… A...

6 of the Easiest Meals EVER (PDF)

Easy Meals

Coconut Flour Brownies – Fudgy and so Yummy!

Dense and fudgy, these coconut flour brownies taste rich and decadent. If you prefer a more bittersweet...

How to make a protein shake (PDF)

In 4 easy steps.

Top Nourish Tips (PDF)

Build your healthy eating habit routine.

How to Eat (PDF)

Our 7 key takeaways.

4 Tips for Eating More Protein

Protein is an essential macronutrient that our body needs for various functions, including building and...

The Latest in

Thrive

Living your best life despite the obstacles and stresses in your way.

Little ideas, concepts, mindset tips that we have learned over the years to support you on your journey.

Wanting to Win

Team (and this is only HALF of us!) A group of people all striving to achieve a common goal. To Win....

New lease on daily reflections

“I have 5 questions I reflect on daily: * Did I step outside my comfort zone?* Did I move closer...

Something That Scares You

I’ve always loved the saying: “Do something every day that scares you” Not in the way that a skydive...

Routines and Rituals

This isn’t going to come off like you think it will… I’m going to say… ditch the routines and rituals...

"Can't Be Bothered"

Can't be Bothered turns into Now I'm Bothered!

1% Change Rule - The Kaizen Approach

“When you improve a little each day, eventually big things occur. When you improve conditioning a little...

Don't worry twice... or even at all

This is a tough one. It’s so hard for us to live in the moment… We have so much to THINK...

This too, shall change.

For as long as I can remember, I had this idea that each and every morning is this wonderful opportunity...

No one is coming.

“No one is coming to save me.” Read that back to yourself a few times. In the industry of...

Less Than 5

Another little way to approach tasks… (Especially the “not so fun ones”… 😉 )...

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The 1% Change Rule

The Kaizen Approach (Continuous Improvement) “When you improve a little each day, eventually big things...

How Much is Your Time Worth?

Have you ever completed a Time Audit? “The secret to doing good research is always to be a little underemployed....

What is Fitness to you?

While many of you may have different definitions to this question, we want to take the opportunity to...

Indicators of HEALTH Success (PDF)

Most people like to think of “losing weight” as the most important indicator of success…...

"All In" - How to be Indestructible

How much do you really want that thing you're chasing?

What's Really behind that Emotion? The 5 Whys

The 5 Whys

Get Things Done! The To-Do List Timetable

Getting Things Done - The To-Do List Timetable!

The 3 Step Rule - Wayne Bennett

[Wayne Bennett is recognised in Rugby League circles as one of the most influential and innovative of...

5 Daily Habits (PDF)

These daily habits will instantly help you get things on track.

Free Wellness Resources

It's time to move!

Down & Up

Headrush

10…down to…1

5 Rounds

Descending Ladder

4 Sets for Quality

15min AMRAP

The Latest!

Wanting to Win

New lease on daily reflections

Move

Recover

Nourish

Thrive

#the.lifestyle.block

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