The Friday Finisher

Welcome to your quick-fire, end of week update with a few bite-sized bullet points covering what we’re learning about and loving in three areas: fitness, nutrition and mindset. One bullet from each trainer, a little nugget of health and fitness gold.

FITNESS: Nic loves morning mobility

Feel like you’re waking up in the morning with that tight, immobile feeling across your upper body? Here’s an easy win to take advantage of that critical 1-hour window after waking; enjoy some slow spinal mobility work! The cat-cow progression is the perfect morning tonic to revitalise your spine and in particular, help reabsorb any bulging discs from horizontal decompression and natural disc expansion at night.

NUTRITION: Libby’s giving you what you want… welcome to the AGOGA Trainer Snack Series (Part 1)

Because you’re always asking us what we eat when we’re starving and in need of a healthy snack… over the next two Fridays, you’ll learn 25 of our go-to super easy and filling snacks, from the healthy to the slightly naughty-but-nice ones!

Here are the first dozen! And next week, lucky you, it’s a baker’s dozen 😉

  1. Sliced tomato with some feta and olive oil
  2. Half an avocado with dijon mustard
  3. Tinned wild-caught sardines or salmon with a little chili and lemon juice
  4. Sliced apple with almond or peanut butter
  5. Edamame beans right out of their shells (you can get a small container cooked for a dollar or two at any sushi spot)
  6. Air-popped popcorn, sometimes with a drizzle of coconut oil and a sprinkle of salt
  7. 2 boiled eggs with hummus
  8. Organic Greek yoghurt with berries and nuts on top
  9. Chief Bar (of course – we created it hehe!)
  10. Protein shake if in a tight spot – we love Passion Projects (vegan) and Promise Nutrition (whey), or 180 Nutrition for a more ‘superfoody’ shake
  11. Homemade trail mix; small handful of activated nuts + 2 squares dark choc broken up + dried coconut flakes + a few goji berries
  12. Organic sliced turkey (make sure it’s fresh from the butcher, not processed from the deli or supermarket aisle) with smashed avocado and pepper on top, then rolled up like sushi!

MINDSET: Vee votes for NLP

Vee is a big fan of Neurolinguistic Programming (NLP) which is an approach to communication, personal development and psychotherapy. NLP is based on a theory of connection between the neurological processes (neuro-), language (linguistic) and behavioral patterns learned through experience (programming), and that these can be changed to achieve specific goals in life.

The 4 pillars of NLP are:

  1. rapport (building relationship with others and yourself)
  2. sensory awareness (how can you you use your natural sense capabilities to your benefit)
  3. outcome thinking (how to think about what you want rather than getting stuck in that negative problem thinking mode), and
  4. behavioral flexibility (do something different when what you’re doing isn’t working).

Interested? Check out the audio book NLP for Dummies 🙂

Thanks for reading Agogians! Have a wonderful weekend, and we’ll see you in the studio.

Nic Mendoza-Jones

Nic is AGOGA’s functional strength specialist. He’s known for his obsessive research (comes from being an ex lawyer) and self-experimentation with innovative and alternative training methods including kettlebells, Indian clubs and ‘gada’ steel maces.

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