Tag Archives: movetribe

Active April – Pop Up Pilates Class At Move Athletica

Move with us, be energised, burn some calories before those Easter treats arrive at our Pop Up Pilates Class with guest Mat Pilates instructor Emily Zuesse.

Emily is an empowering ball of energy who currently teaches Hot Pilates and Bikram Yoga, at “Upstate Yoga” and her high-energy and playful style will having you coming back for more.

On the night she will take you through a 45 minute strong Pilates sequence focusing on the Obliques so be prepared to embrace the burn!

Followed with a VIP discount shopping night + goodie bag and of course some post work out bubbles.

It’s time to book your spot.


When:Thursday 11th April

Cost: $20

Where: In Store Move Athletica Barwon Heads Store

Bookings required, limited spaces available, Mat supplied.

Book in store or Online Book Your Spot

The Art of Setting Intentions

“You are presented with two choices this year: evolve or repeat” – Lisa Messenger

2019 welcomes the opportunity for new chances, challenges and goals. It can be so easy to fall into the habit of repeating another year and changing very little.

The art of setting intentions come from choosing a few things that you are inspired to achieve, and working out how best to reach them. We often discuss goals and intentions with family or friends; however, few of us write these down, schedule them in a dairy and stick to them.




Below gives insight into how to set intentions and achieve your aspirations for 2019:  

  1.    You need to set a primary goal or intention that you want to achieve. Keep in mind that your goal/intention needs to be:

Specific – relate directly to something.

Measurable – date/month you would like to achieve the goal by.

Attainable – you need to be able to attain and achieve this goal.

Realistic – you have the available resources, and knowledge to achieve this goal.

Time Bound – you need a time frame in which you would like to achieve the goal by.  

Example:  I would like to complete the 8km Sheepwash Classic on 20th April 2019.

  1.    Under your primary goal, you need to write two – three mini goals that you would like to achieve that will assist you in achieving your primary goal.


Mini Goal #1 – I would like to be able to run 3.5km by the end of February 2019.

Mini Goal #2 – I would like to be able to run 6km by the middle of March 2019.

Mini Goal #3 – I would like to be able to run 8km confidently by the beginning of April 2019.

Once you have set your goal/intention, you need to then decided how you are going to motivate and encourage yourself to achieve the intension. A few suggestions of how to hold yourself accountable:

  •    Schedule the goal into your dairy with little reminders. (EG. schedule your runs into your diary, or set time aside to spend on a particular project)
  •    Let your friends and family members know about your intention so that they can support you on your journey to achieving the goal.
  •    Ask a friend to be your accountability partner or coach.
  •    Stick your goal or intention on a post-it note on your bathroom mirror or wardrobe as a daily reminder.
  •    Check in with yourself and your goal each Sunday, reflecting on your progress and direction.

Setting intentions and following through can be challenging; therefore, it is important to not be too hard on yourself. Give yourself the space to achieve your goal/intention over time and remember that one of the most important aspects is enjoying the journey of achieving the goal.


I am not saying it’s going to be easy, but I can promise you it will be worth it!

How to thrive this Christmas

There is no doubt that Christmas is a very exciting time of year; however, it also can be slightly overwhelming and tiring.

Our six essential tips and tricks for thriving this Christmas:

RISE WITH THE SUN –  Our bodies not only love routine, but are also very reliant on nature, and therefore are continually tuning into the environment in which we reside. Waking up with the sun could add 1.5 – 2 hours to your day allowing you to get a few extra jobs done or squeeze in your workout. You will not only feel more organised but will also feel more alive and energetic.

MOVE – Get moving early in the morning before you start your working day. This can be as simple as a home workout, a walk/jog around the block, or some stretches on your bedroom floor.

HYDRATE – Our bodies are made up of 75% water and therefore when not adequately hydrated we will, like a flower, wilt. Aim to drink four glasses of water before lunch and then another three before dinner, and then one after dinner to top it off. Having a water bottle on hand is a great way to ensure that you are consuming enough water each day. Additionally, if you are an individual who struggles to drink water, try adding a few citrus fruit slices, such as lemon and orange with a spring of mint to your water for a little extra flavour.

SLEEP – Do yourself a favour and hop into bed, if you can a little earlier than usual, we can all feel a bit exhausted at this time of year, and therefore it is even more essential that we stay on top of our sleep to ensure that we don’t get run down. I recommend trying to aim for at least 7 – 8 hours each night. 

PRIORITISE TASKS – There can often be many extra tasks at this time of year to complete, and therefore writing lists and prioritising tasks is a great way to ensure that you don’t get sidetracked and can make the most of your time. At the start of each day write a list of all your personal and work-related tasks that need to be completed and cross them off once they are complete.

NOURISHMENT – One of the most important factors that contributes to our overall health and wellbeing is what we put into our mouth. A great question to ask yourself before you eat something is “how is the food that I am about to eat going to nourish my body and give it the energy it needs to thrive?”. Like anything in life what you put in your get out. So be conscious of what foods you are consuming, opt for whole life-giving foods that are packed with nutrients, vitamins and minerals. As what we eat and drink directly influences our mood, thoughts and happiness.

This time of year is so exciting, busy and fun; however, it is important that we aim to stay on top of the essential factors that make us feel like we are thriving so that we can show up and be the best version of ourselves possible. 

So if at any time over the next month you feel that life is catching up with you, bring it back to these basic six elements.


Photo Credit: pinterest.com

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