LIVING, THINKING + BEING

WANT IMPRESSIVE RESULTS, WANT TO BURN UP TO 800 CALORIES IN 45 MINUTES? HERE’S HOW

What is F45 Training? F45 Training is a global fitness community specializing in innovative, high-intensity group workouts that are fast, fun, and results-driven. F45 classes are a mix of high-intensity interval training (HIIT), circuit training and functional training (exercises that help you move better in your day-to-day life) and are designed to help you burn fat, get stronger and improve your overall fitness level.

What is Functional Fitness? While it's cool to be able to press 75kg over your head or flip truck tires like a diner cook flips pancakes, when in real life you are probably never going to need to do those things. That's where the F in F45 comes in. It stands for functional training. Functional training helps provide you with the strength, stability and mobility to excel during your everyday life. The emphasis in F45 is on training the body to perform well, both in and out of the gym.

What can you expect in an F45 Class? All but Saturday, our classes are 45 minutes long — just long enough to get a butt-kicking, full-body workout, but short enough for busy people who don't have hours and hours to spend at the gym. Your time is used with great efficiency.

You don't have to have any experience to participate in F45, but you do need to have an open mind and a readiness to try new things. You have to be brave enough to walk through our door for the first time. After that, we’ll help you to get to where you want to be

Calories burned during an F45 Class. In any of our classes, you can expect to burn 500 to 800 calories in 45 minutes. Of course, calorie burning depends on a number of factors, including your gender, age, weight, fitness level and genetics. Ultimately, it comes down to the effort you put in. The harder you work in each class, the more calories you'll burn. You can use the F45 LionHeart wireless heart rate monitors to track your workout. At the end of your workout, you will receive an email with a recap, including calories, heart rate and point score. Is F45 Training for everyone? If all of that sounds pretty intimidating, don't stress. F45 classes are made for people of all fitness levels, from beginners to athletes. That's one of the great things about F45: Every exercise can be regressed or progressed to suit individual needs. If you're on the fence and feeling a little nervous about trying it out, don't be; F45 is about community and having fun. After all, our motto is 'team training — life changing', and most importantly – community! You’re not just another number in a big box gym. You are supported by us and the people you train with. We are your work-out community, and we are always there for you – on Facebook, in challenge groups, workshops, socially and more.

“People at any level of fitness can come in and do the workout, and I had never seen somebody who’s clearly in the beginning of their fitness journey working out with somebody who is an elite athlete, and being able to do the same exercises, where they’re modified, never the same exercise twice. It's fantastic," states Mark Wahlberg.

“I’ve been a fan of the F45 franchise and training model since being introduced by my friend, Mark Wahlberg,” explains David Beckham. “Health and fitness have always been a big part of my life and, since my days playing football, I've always found I’m at my best when training as part of a team."

F45 has a strong community and trainers that help you reach your goals and achieve powerful results. Join us.

Mark Wahlberg

LIVING, THINKING + BEING JOHN APPLETON: FIRE UP THE SLOW COOKER – GREAT TASTE – EASY TO DIGEST – HEALTHY IMMUNITY

Recently a friend was telling me that a lot of people are packing on the pounds during lockdowns. It’s not surprising given that for a lot of folks, their daily exercise can involve many trips to the refrigerator.

Here’s a healthy alternative to perpetual snacking that’s easy to make, exceptionally nutritious very easily digested and it’s very economical.

To get started so you can enjoy the benefits of a wonderful health inducing meal, you will need a slow cooker preferably larger than 5 litres. Briscoes is a good place to start if you don’t have one. They have a 6.5 litre ‘Zip’ model for $70.

It’s really good to know that not only will you have dinner that night there is likely to be plenty left over for lunch the next day and dinner as well.

The team at Harvest Wholefoods in Richmond Road Grey Lynn will have everything that you will need including, some wonderful Kallo stock cubes for flavouring and Ceres 'Country Soup Mix’ to add some bulk. While it can be more costly to purchase organic or non-sprayed vegetables, I prefer to use these if available. With a slow cooker meal, it’s anything goes. It can be all vegetables or a combination of both vegetables and meat. Cabbage, cauliflower, pumpkin, kumara, potatoes, carrots, parsnips, onions and leeks are on my list. If you can resist the temptation to open a bottle of wine, the savings will allow you to go the extra mile for flavour and nutrition and add in some wonderful ‘Best Bones Broth’.

Bone broth is top of mind for many health-conscious people around the world. While it is very trendy today it’s by no means a new fad. Bone broth which is made by simmering animal bones has a long history. Cultures around the globe have been making it for thousands of years and it remains a huge part of traditional cuisines. Bone broth is a great place to find over 19 easy to absorb, essential and non-essential amino acids (the building blocks of proteins). You also get collagen which helps form connective tissue and gelatin to support digestive function. For anyone with tummy troubles, bone broth should be a first port of call.

I am happy with either all vegetables or with the addition of some meat. I have been varying my slow cooker ‘recipes’ using either chicken thighs, cubed beef or a ham hock. The ham hock has a lot of ‘flavour’ built in and for the last few hours of cooking, it pays to open the windows. If using chicken or a ham hock, it’s best to lift it carefully out of the slow cooker, remove the bones and any unwanted skin and then add it back in.

During these tough times, it’s important that we support our local businesses. Many have had a tough time during the lockdown period. Grey Lynn Meats at 531 Great North Road is listed in the top ten butchers in Auckland. Tell them what you are planning, and they will give you what you need.

I start out in the morning and have everything chopped up and ready to go at 8.30am and by 9am the slow cooker is ready to be switched on. It’s best to use filtered water and boil it up in the kettle, so it saves heating time with the slow cooker. Apart from an occasional stir if I am passing, there is nothing more to do until I switch it off at 6pm and sit down to enjoy it. I remove the ceramic pot and stand it in the sink without the lid to allow it to cool down before putting it in the refrigerator for the night. (JOHN APPLETON)  PN

E: john@johnappleton.co.nz www.johnappleton.co.nz

She only ever wanted what was best for you. Now let us help you with what’s best for her.

There are certain people in life who shape who you are. Special people who were always there to give you advice, support, comfort and love. When the time comes to bid them farewell, make sure to farewell them properly. Talk to us we’ll help you do exactly that.

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SAVE NATIVE BIRDS IN YOUR BACKYARD

Did you know that 80% of New Zealand’s native birds are in trouble due to factors like habitat loss and introduced predators?

If you’d like to lay out the welcome mat for native birds, it’s essential to make sure our garden is a safe and attractive place to visit (or even live, if we’re lucky).

· Set traps to keep predator numbers down.

· Keep cats inside: extra important at dusk and during the night.

· Place feed stations and birdbaths out of reach of introduced predators.

· Clean bird feeders or water bowls regularly to prevent disease.

· Provide plentiful water for birds to drink and bathe in, especially in summer.

Rather than simply feeding native birds, the best long-term plan is to create an environment that’s naturally full of food. Native trees and shrubs provide shelter, food, and nesting places. Planting and protecting them will attract native birds.

· Consider planting a range of natives so your garden is a year-round source of berries, nectar-bearing flowers, seeds, insect habitats, and even lichen and moss. Kōwhai, Pūriri,

Makomako and Kawakawa are perfect.

· Group plants at various heights – including some taller ones – for diversity and bird safety.

· Let twigs and leaf litter build up on the ground. This creates a home for the insects that many native birds, like our beloved piwakawaka (fantail) rely on for food. And it’s good for your soil too. · If you have room, create a more private “wilderness” area away from the house where birds can nest and rear their chicks.

The need to feed While your native planting gets established, you may need to supplement with some food. Try hammering some nails high into a fence-post or board and putting fruit on the nails for nectar loving birds – try orange halves, pears, apples, kiwifruit and persimmons.

Avoid feeding native birds these five foods · Grain – it attracts introduced birds to the detriment of natives.

· Bread – birds that eat a lot of bread can become malnourished.

· Dairy – birds can’t digest milk and it can create stomach problems.

· Honey – birds love honey water, but this practice can spread bee diseases.

· Cooked oats or porridge – as they can turn to ‘concrete’ around a bird’s beak.

ECOSTORE, 1 Scotland Street, Freemans Bay, T: 09 360 8477, www.ecostore.co.nz

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*excluding refills and third party products From the 17th-31st of October save $20 when you spend $100! Our retail store is open with restrictions under level 3, or for the same ecostore deals head to ecostore.co.nz where we are always open at all levels.

Shop Hours Mon–Fri 10am-6pm Sat–Sun 10am-5pm Public Holidays hours may vary Visit us in store 1 Scotland Street Freemans Bay, Auckland Call & Collect 09 360 8477