Brisbane

Be Unstoppably Fit

How To Be Unstoppably Fit This Summer

Be Unstoppably Fit

Function Well has a holistic approach to fitness through our unique and specialized zones. To help you get in the best shape of your life this Summer we have a new 30 Day Unstoppably Fit 30 Day Intensive online training platform available to anyone, anywhere in the world to experience our 360 degree approach to fitness to have you performing at your peak in and out of the gym.

For local Brisbane residents Function Well have face to face 30 day intensives (see website for when next one kicks off).

Here is our modified 5 Step Blueprint to become Unstoppably Fit, for the full FREE blueprint visit www.unstoppablyfit.com.au

  1. Develop an Unstoppable Mindset

In todays high paced, stressful world taking time out daily to calm the mind could be the most important thing you can do to “stress less” regenerate and restore balance.

Meditation practices have been around for 1000’s of years across various religions and races. It has stood the test of time for a reason! For this reason this is where we start to help people become UNSTOPPABLE.

The power of the mind can never be underestimated, along with self-belief and positive self talk.

Start Your Day in a Performance Zone State

Just like the Navy Seals do, develop a morning ritual to kick your day off with purpose! Commit to this for at least a week and see how much of a difference it makes.

Take 10 mins each morning to do the following:

  1. Start with some box breathing. Box breathing is something you can do anytime you feel stressed.
  2. Find a quiet space where the phone or other people won't interrupt you
  3. Sit up straight in a comfortable chair
  4. Put your feet flat on the floor and relax your hands in your lap
  5. Close your eyes or dim the lights in the room
  6. Close your mouth and breath in slowly through your nose
  7. Count to four as you inhale. Hold your breath for four seconds. You are not trying to deprive your body of oxygen, but need to allow a few seconds for the air to fill your lungs. Concentrate on your belly and notice how it also moves when you inhale deeply.
  8. Open your mouth slightly and slowly exhale to a count of four. Hold the exhale to another count of four
  9. Allow the air to fill your belly and notice how it passes over your chest.

One of the goals of boxed square breathing is to bring the respiratory system back into alignment and end the shallow breathing that results from the fight or flight response mode the body enters when feeling stressed.

Visualisation

After you have completed your breathing/meditation take 5mins with your eyes closed and visualise yourself training, eating and living life the way you want to be the happiest, healthiest version of yourself.

To finish off your visualisation practice visualise yourself completing your top 3 priorities for the day

a. Do you have an important meeting that you want to be confident, calm and in control of?

b. Do you want to have a fun day with your kids and not let anything stress you?

c. Do you want to have an effective training session at the gym?

Have an open mind and really embrace it, you’ll be pleasantly surprised as your day unfolds you’ll feel as though you’ve been there before.

Positive Self- Talk

“Feed the positive dog, not the negative dog.”

There are two dogs that live inside of us – the positive dog and the negative dog. If you always feed the negative dog, it’s going to get big and beat the crap out of the positive dog. What you focus on is what you'll experience. When you put your mental energy into feeding the positive dog you’ll be able to achieve your goals and live an UNSTOPPABLY FIT life.

#2 Unstoppable Nutrition

Often the first thing that comes to mind when the word diet gets mentioned is deprivation and guilt associated to the “what if I mess up?”

This mentality does nothing more than lead you to binging and giving up!

The 30 Day UNSTOPPABLY FIT nutrition plan isn’t like that. You’ll learn how to fuel your body with nutrient-dense fats, protein, vegetables (organic preferably) and strategic carbohydrate timing to blast body fat, provide laser focus and ridiculous energy levels.

2 Key Principles from the UNSTOPPABLY FIT Diet.

  1. Unstoppable Nutrition Hack # 1 - Start Your Day with a Bulletproof Coffee

Bulletproof Coffee has you starting your day with healthy fats to fuel your brain and body for hours, plus a powerful punch of polyphenols (antioxidants) to help power your performance for the long-term.

  1. Unstoppable Nutrition Hack # 2 - Food Quality Matters

The quality of your food matters. Choose animals that have had a diet that is natural to them and look to eat organic fruit and veg where possible!

Want further proof on whether this really works? Refer to the Ikaria people of Greece, they have the largest number of ninety-year-olds on the planet!

If I was to put a nutrition plan into once sentence for you to take with you for the rest of your life it would be

"Eat real food (whole foods), not too much, mostly plants.”

#3 Unstoppable Supplementation

Like most people, are you confused when it comes to supplementation with

thousands of different supplements lining health food stores and supermarket

shelves? Do they actually help and are they necessary? A lot of them are not! They just end up getting passed through your system without being absorbed - ending up as expensive wee getting flushed down the toilet.

There are some key supplements we believe are beneficial due to the average diet lacking in nutrient-dense foods. Therefore, we recommend considering taking these key supplements:

Magnesium

Magnesium is one of the most common deficiencies, when you consider it is used in more than 300 processes in the body, and being low isn't ideal. Symptoms can include headaches, muscles cramps, nausea, metabolic syndrome amongst many others it has also being associated with cardiovascular disease, diabetes, asthma, anxiety and PMS.

Vitamin D

It is possible to get enough vitamin D from the sun, but if you aren't actively getting out in the mid morning sun with minimal clothing, more than likely you won't be getting enough. Adequate levels are important for your sleep and serves as a substrate for key hormones; testosterone, human growth hormone, and estrogen. It also moderates immune function and inflammation, calcium metabolism and bone formation.

Fish Oil

Good quality fish oils have benefits to just about every disease known to man. Fish oils are a supplement you can’t skimp on quality! Studies have proven that high concentrations of fish oil can be used to dramatically reduce inflammation, resulting in weight loss, improved blood chemistry and improved overall health.

#4 Unstoppable Fitness

Unstoppable Fitness Hack # 1 – Strength Training

Do you want to look better naked?

The #1 training method that is going to cause the greatest resting metabolic response RMR (burn more calories at rest – in short be a more effective fat burning machine) is strength training! Strength training is the foundation of our UNSTOPPABLY FIT Program…and is the key to changing your body composition to help increase muscle mass and reduce body fat, which will help you to look much better naked!!

Unstoppable Fitness Hack # 2 – Mobility

Often mobility is the limiting factor for many people reaching their full fitness potential. Combining your strength training with a consistent mobility plan will provide an optimal foundation for your other fitness modalities to be built upon so you can achieve your UNSTOPPABLY FIT self.

Having a good foundation of mobility and strength will enable you to achieve your full fitness potential.

Unstoppable Hack #3 – Conditioning

After strength training and mobility, metabolic conditioning/high intensity interval style training is next on our hierarchy of real fitness development.

Why?

Besides the unexplainable feeling of euphoria and sense of accomplishment you get when you finish a lung burning, heart thumping, muscle screaming, challenging workout, it also provides superior results than long aerobic style training.

Burn More Calories With Metabolic Conditioning/CrossFit/High Intensity Interval Training (HIIT) to get your UNSTOPPABLY FIT body.

Not only will you burn a bucket load of calories during this style of workout, the true magic is the results post workout with your exercise post oxygen consumption EPOC significantly elevated. EPOC is the recovery of metabolic rate back to pre-exercise levels.

Most importantly it will keep you in anabolic state not catabolic (muscle break down) state that excessive long endurance activity can create.

#5 Unstoppable Restoration

Managing factors beyond the workout is often neglected, but often more important than the workout itself.

Our philosophy is based on the Ancient Chinese philosophy of Yin and Yang: a holistic approach to achieving balanced, superior fitness.

This philosophy dictates that opposing forces complement one another. Relating this to your training, Yang is intensity (high) and Yin (low) is skill based work such as yoga, meditation, mobility and maintenance, recovery swim, steam, sauna, massage etc.

Understanding and implementing the relationship between these 2 is phenomenal, not only for training but also life. It is a principle that will stand the test of time!

Restoring the body and the mind is immensely useful for improving performance at work, in the gym and at home.

“The further you dig the hole, whether that be with consistent intense training and/or consistent stress, the more you need to fill it with restorative protocols”.

Today’s high paced world has us overworked, overtired and over stressed. For many people, implementing more Yin into their life through Yoga, meditation and somewhere to escape the madness of life will do more for their health than anything else.

----------

by the awesome Darren Bain // Fitness Expert // Function Well Owner // Unstoppably Fit // Family Guy