A simple way to workout if you are exercising at optimal intensity for weight loss and fitness gains is using a 1-10 rating system of intensity. You may not know it, but your EFM Fitness Coaches are always circling the room and getting a feel for how hard you are working. It may seem… Read more
Workout Description: 1. This workout requires no equipment other than a clock that displays seconds. 2. Working through the list of exercises, perform 20 seconds non-stop followed by 10 seconds of recovery and repeat this x 8 for each exercise before moving onto the subsequent exercise in the list. 3. An alternate option is… Read more
So what is a healthy level of carbohydrate and fruit? It depends on where you start and possibly also how your metabolism is functioning. But the bottom line is this… fruit and carbohydrate-rich foods contain vast amounts of energy. When energy is eaten and not burned off, it is what….? STORED is the answer. Stored… Read more
If you have ever tried making a smoothie with a really cheap blender, then you obviously know how frustrating it can be. Basic blenders just do not have the capability of crushing frozen fruit and ice. Most of the time you are left with a chunky concoction that is less than enjoyable. If you… Read more
Sleep deprivation can be disastrous to your health, increasing your stress hormone levels and the number of sugar cravings you experience during the day as well as causing lessened productivity and lethargy during your workouts. Beyond that, getting adequate sleep also helps with recovery and repair, disease control and a host of other benefits…. Read more
This program is ideal for when you have access to a hotel gym or local gym, however you can follow the same format and substitute cardio exercises for simple running and walking in the instance you do not have gym access. We have 5 key tips for completing this session” 1. Warm up – remember to focus on the… Read more
Most of us will find ourselves trying to shed some weight at some point in our lives. While successful weight management is rewarding and exciting, it is easy to get caught up in the latest fads and weight loss shortcuts. Unfortunately, most of the promoted weight loss methods will leave you hungry, cranky, and the kilos jump back… Read more
Have you ever wanted a deep tissue massage but been a little apprehensive to pay for it? Well that’s exactly what foam rollers are – your own self-massage solution. A foam roller is a tube shaped self-massage device that comes varying lengths, diameters, firmness, and some of them have different surface textures. Why should you… Read more
To increase fitness, lose weight and quicken your metabolism, there are three simple guidelines you should aim to adhere with. You should aim to exercise at a minimum of: 75% true maximum heart rate, for 30 minutes, 3 times per week Now, we understand that life gets busy, so here’s a little trick if you’re… Read more
Had that long term problem that prevents you from doing certain exercises? It may have been a distant memory if you addressed it in the beginning. For the sake of this article, the soft tissues of the body consist of muscle, tendons, ligaments, fascia, skin, fat and bursa. All these will be influenced by… Read more
Time for a Spring Clean? Jump up & down if you love spring weather! That wasn’t just a thinly veiled attempt to get you to move. As a health and lifestyle coach I love this time of the year because as the weather starts to warm, energy levels rise and we naturally want to move… Read more
Kilojoules, Calories, KJ, Cal, Cals… What’s the story? It’s so confusing! We’re not big on Calorie counting here at EFM, however having a basic understanding of how much energy is in the food we consume is important, especially when the energy content of food can be displayed in numerous ways. Kilojoules vs Calories: Both kilojoules and Calories… Read more