vibes, Author at Vibes Fitness Melbourne

April 7, 2017 By vibes

Mindfulness Meditation for kids and adults

Why Mindfulness?

“Practising Mindfulness has been shown to alter the structure and function of the brain, which is what allows us to learn, acquire new abilities, and improve memory.” DR. ROMIE MUSHTAQ

Mindfulness trains the mind to be observant and responsive to the many challenges we face every day and is proven method for success. The regular practice of Mindfulness has ongoing benefits for physical and mental health. Research over the past few decades has found that Mindfulness training helps too;

We have been running mindfulness programs in schools as well as our studio in Melbourne for the last year. (taught by a certified children’s personal trainer, yoga teacher, meditation and mindfulness teacher) – I was amazed as each session I learn so much from the kids as they do from me. I love it and the kids are amazing beings such beautiful souls. Our mindfulness meditation in schools and our studio confirms so many benefits: it increases optimism and happiness, decreases bullying and aggression, increases compassion and empathy for others and helps students resolve conflicts and day to day challenges.

We love asking the kids what they think mindfulness means> or is? We love the responses from the kids it puts a smile on my face at every session. Some of the answers I have received are “chilling from our troubles and stress,” “keeping peace in your head” it’s like swimming in the ocean and when the waves of a wash over you, the stress goes from your body” These are some of my fav responses. We have so many responses they always make me smile.

Our classes on offer run for 45m the response feedback from the kids is mind blowing.

Sarah says “When I came to class I was angry and wanted to punch my brother in the face. After 45m I felt like I was floating on a cloud, and afterwards, I hugged my brother”.

John says “My mum dragged me to the class because she says I have a temper. I think I’m ok. After a few classes, I learned to breathe and count to ten before I lose my temper. It’s fun and I think I’m getting better as mum is happier and I feel better”

Jane says “I wanted to know what it was all about as everyone is talking about it. I learned to speak up for myself and feel more confident and I love the breathing buddy exercise its fun”

Rex says “I like the smell game its fun and sometimes we get to eat the orange”.

Lizzie says “I feel happier after the session and I love my mum and dad more as they do things for me”

Mindfulness meaning is a state of active, open attention on the present. When you’re mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.

The regular practice of Mindfulness has ongoing benefits for physical and mental health. Research over the past few decades has found that Mindfulness training helps too;

Relieve Anxiety & Stress

In our fast paced lives, where we rush from one demand to another, there is very little time or space to stop and pause. Mindfulness offers the tools needed to connect with our inner intelligence, where we can access natural calmness beneath the busy minds.

There are so many positive physiological benefits to students and adults when mindfulness programs are running in their schools or workplace. We also have after school sessions @ vibes fitness Melbourne. The students and parents have commented that they have Improved sleep habits, concentration. Memory, emotional regulation, and empathy reducing stress and anxiety levels, improved behaviour, managing emotions, and lower bullying behaviour in schools. We run after school programs at our studio in Melbourne and it’s all about resilience building improving the mental health of our children. It’s such a powerful process and helps with managing stress with the lead up to exams. I’m constantly blown away by the reaction to the kids in the class after each session. They really get into it and I can see it working and lowers levels of mental health problems.

In fact, it teaches kids to be kids again fun loving and free and they leave smiling and happy skipping out of the studio. Our classes commence again soon -45 m sessions @ 21 $ we will add the classes on timetable shortly

References below and other links are written by herald sun.

New research proves that mindfulness has endless benefits for children and the experts want it on the national curriculum by 2020. Liz graham reports from the herald sun (mind body & soul)

Small group personal training the best in melbourne

Vibes Fitness is the best small group training in Melbourne with over 30 years experience

How exciting! Vibes Fitness is voted the best small group training in Melbourne!

If it’s your first time exercising or you want to improve your fitness levels, totally transforming your body shape inside and out, then our small group personal training is for you. We are a holistic personal trainer focusing on the mind, body and spirit, functional fitness, mobility, core strength and stability, gymnastics’, HIIT, cardio, wellness, boxing, stretching, Pilates and so much more in a unique environment to strengthen your whole body, inside and out!

We have loads variety in every session, so you will never get bored. All sessions are different, making your workout more intense, exciting and interesting.

Small group personal training is the fastest way to get you amazing results.

Affordable, accessible and making your personal training experience fun, Margie Cerato; CEO founder of Vibes Fitness Melbourne, says “personal training one on one is a fabulous way to look after your body mind and soul. Saving you money. As small group training, you work out with others, splitting the costs and ensuring the benefits of having a private trainer. All of our trainers are qualified and have over 30 years’ experience in the health and fitness industry. “Small group training offers people the chance to try all the latest exercises with no more than 6 in a group, creating a team building effect while your workout buddy is there motivating and supporting you. You will never get bored – as we have loads of variety at each session, creating your results, so no two sessions are ever the same.”

Here is our Vibes Fitness Melbourne 8 reasons why small group training is a winner:

Splitting the costs: Small group personal training you share the costs and gain the benefits of the full price sessions.
Benefits: small group training allows you to get the benefits of a 1 on 1 session in a nurturing team building environment.
So much variety: Every session is different so you have loads of variety at each session to ensure you get the results you desire all whilst having fun and never getting bored.
Only 6 in a group: Our small group training sessions have only 6 persons per group so you get the attention you deserve and our trainer looks after your needs, teaching you technique and discipline.
Work out buddies: Working out with other like-minded souls, on the same journey, creating team building with lots of support and encouragement.
Trainers have Over 30 years’ experience: So you get to perform all the latest exercises with a qualified trainer, motivating and supporting you on your journey.
Free home program handouts: Once you join the group training, we give you complimentary email support so you will always achieve your fitness & health goals with help along the way.
Free initial tour of studio & chat: Make a time to see which group suits your needs. We have a unique studio with 2 friendly cats wandering around.

Call, or email us for a complimentary tour of studio and discussion of your goals and the best way to achieve them. All sessions are tailored to your needs and health and fitness goals so you get the attention you deserve. Lots of love, light and good vibes coming your way.

Email: Website: www.vibesfitness.com.au Phone: 0412 526 383

November 28, 2016 By vibes

Six Aerial Yoga Poses that will detoxify your Body Mind & Soul

Are Toxins holding you back from creating the body you have always wanted?

Have you been a bear this winter hibernating? It’s now time to get out of your cave and create the body you have always wanted.

Do you feel sluggishly unmotivated not able to see clearly?

If yes to any of the above then it is time to pop in and hang with us @Vibes Fitness Melbourne.

Fitness is fun at Vibes Fitness Melbourne – We transform your body inside and out with your Mind Body & Soul Training.

1^st step is to detox your body with our amazing Aerial yoga poses. Our bodies are naturally built to detox and your physical body as it is a chemical producing machine that will shape the way you feel think and behave. How you feel influences the body’s ability to heal and regenerate, lose weight, experience happiness, and reach states of higher consciousness. Exercise is a great detoxifying process and our poses will help you do this with ease using your breath to release tension improving your flexibility. (Flexible Body Flexible Mind)The physical body requires detoxing to allow allows spiritual energies to flow. Detoxing your body is a step forward to physical wellness and opens the way for cleansing on all levels – body, mind, and soul. Detoxing your body, you raise your energetic vibration.

Our bodies are naturally built to detox and your physical body as it is a chemical producing machine that will shape the way you feel think and behave. How you feel influences the body’s ability to heal and regenerate, lose weight, experience happiness, and reach states of higher consciousness. Exercise is a great detoxifying process and our poses will help you do this with ease using your breath to release tension improving your flexibility. (Flexible Body Flexible Mind)The physical body requires detoxing to allow allows spiritual energies to flow. Detoxing your body is a step forward to physical wellness and opens the way for cleansing on all levels – body, mind, and soul. Detoxing your body, you raise your energetic vibration.

The 2^nd step is to detox your Mind let go of unwanted thoughts. For deep lasting detox and transformations, we must also cleanse emotionally and spiritually. Internal toxins and external toxic people and situations need to be addressed simultaneously for the deep long lasting transformations. When your body feels safe and grounded in wellness and harmony, it opens space for unconscious emotional and mental detoxing

For deep lasting detox and transformations, we must also cleanse emotionally and spiritually. Internal toxins and external toxic people and situations need to be addressed simultaneously for the deep long lasting transformations. When your body feels safe and grounded in wellness and harmony, it opens space for unconscious emotional and mental detoxing

The 3rd step is to detox your soul. Make the shift on a cellular level which will change every cell in your body and brain manifesting your goals. Detoxing your soul releases. Energy blocks, raising your vital force, opening your third eye, you align with your authentic self–the master key to spiritual unfolding. When you meditate you withdraw your attention from the outside world and focusing on your third eye, you then become aware of your inner light. Your five senses: sight, sound, smell, taste, and touch. Collect it at the seat of the soul. Meditation is powerful way to do this

Make the shift on a cellular level which will change every cell in your body and brain manifesting your goals. Detoxing your soul releases. Energy blocks, raising your vital force, opening your third eye, you align with your authentic self–the master key to spiritual unfolding. When you meditate you withdraw your attention from the outside world and focusing on your third eye, you then become aware of your inner light. Your five senses: sight, sound, smell, taste, and touch. Collect it at the seat of the soul. Meditation is powerful way to do this

Detoxing all 3 steps eliminates toxins in the mind body and soul will create radiant health, weight loss, beautiful skin, joy, abundance – and (endorphin’s) to create those good feeling states. Please note that drinking lots of water will flush the toxins out of your system. These poses are NOT advised during pregnancy.

Six AntiGravity yoga poses will aid in detoxing the body mind & soul.

Aerial yoga Downward Dog (with a Twist) hammock is placed on your pubic bone (hip height) This sequence will help you release lower back pain as so many of other poses will do also

Detox benefits: when your heart is higher than your head this reverses the pull of gravity and aids in the circulation of blood and lymph. This pose will gently tone & stretch the abdomen, which will stimulate your digestion. The hammock gives you a deep tissue massage as you breathe through our pose releasing old stagnate energy making way for revitalized energy.

Aerial yoga (Lunge & Twist). Hammock is placed under your shoulder, armpits, opening releasing stagnate energy in shoulder area, rotator cuff and chest (Pecs)

Detox benefits: The hammock will give you a deep tissue massage. Holding this pose in the twist position will allow your torso and digestive organs to be flushed while oxygenating your blood flow. This will help you to remove toxins while improving your digestion. One of the great benefits is releasing any tension in your shoulders and chest · Greater cerebellum function – Hormone stimulation -works rib-cage muscles as well as functional muscles – A creative and artistic fitness experience. – Presence through mindful consciousness conditioning. – learning new skills:

Aerial Yoga Twisted Chair Pose

Detox benefits: when you Twist and squeeze out old blood and fluids from the abdominal area and organs, this makes room for NEW oxygenated, nutrient-rich blood when you unwind. · Increased muscular flexibility

Core strengthening
Upper and lower body muscular strengthening
Increased kinesthetic awareness; Fine-tuning balance & agility
Increased joint mobility
Low impact cardiovascular conditioning.

Aerial yoga (with a twist) sitting in hammocks

Detox benefits: the hammock will give you a deep tissue massage as you squeeze the abdominal organs and stimulates digestion and eliminating toxins in your body leaving you feeling refreshed alive and renewed.

Muscular release through self-massage techniques
Realigning of the spine
Refreshes the lymphatic, digestive and circulatory systems

Restorative Aerial yoga -resting head on a bolster pose) Detox benefits this pose encourages your circulation of your blood and lymph from the feet and legs. This submerges the abdomen in fresh blood, stimulating the digestive organs. Appeasing your nervous system, allowing your body to alleviate stress creating peace and reinvigorating your whole body mind and soul.

Aerial yoga Inversions (pinks favorite pose) chandelier

Detox benefits · Inverting gives our organs a break from the constant forces of gravity and my favorite, releasing endorphin’s

Refreshes the Circulatory and lymphatic system refresh

You will stimulate the release of neurotransmitters from the brain.

Decompression your spine thru gentle traction
Hydration of vertebral disks
Muscular release through self-massage techniques
realigning of the spine
Decompression and hydration of the vertebral discs within the spinal column, which also allows space for nerves within the spinal cord
Release “happy hormones” eg: serotonin, endorphin’s

Why not pop in or call or text on 0412 526 383 or email . Make a time to tour our studio and chat about all your health, fitness options, goals. Yours in health and fitness Margie xx

November 16, 2016 By vibes

Vibes Fitness Melbourne – Corporate Wellness Programs

There are so many corporate wellness programs out there. Vibes Fitness Melbourne Melbourne based, has delivered the best wellness programs in Melbourne for over 30 years. We are extremely passionate about your health, fitness and wellness.

Does health matter to your business?

Your employees are your greatest asset keeping them healthy and happy is predominate to your company’s success and wellness. As we are all working longer hours and have increased levels of stress hormone’s rising, it makes sense for your company to look after and attend to its employees providing wellness, fitness programs, ensuring that everyone is healthy, has job satisfaction, feeling valued and appreciated. We tailor programs to suit your budget, employee’s needs and goals with a variety of options.

Lifestyle related illness is now costing the economy an estimated 21 billion a year. For this reason, many companies are giving back to their staff through corporate wellness programs. Our programs in your workplace will decrease your absenteeism.

We offer a range of corporate health and wellness programs all designed to keep your workplace healthy and dynamic. Vibes Fitness Melbourne is an accomplished Melbourne based corporate fitness provider. We provide group fitness classes, with holistic personal trainers and corporate fitness programs. We have a range of workplace programs that we tailor to your office or on site at our unique studio Melbourne. We can help you choose which fitness program suits your team. Our instructors will tailor the sessions to suit your staff needs, fitness levels, health challenges and special needs.

Here are just some of the services we can deliver

Pilates
Yoga-lattes increases your body awareness, balance, strengthening your body all over, flexibility, teaching you how to breath, de-stress, spinal alignment all while strengthening your core. Classes run for 1 hr with up to 15 people. This ensures individual attention. You get the attention you deserve.
Weight loss and body transformations sessions with workouts designed to help your staff burn fat as quickly as possible
Boxing Fitness, resistance training releases your stress, feel invigorated whilst having fun.
Meditation, relaxation, sound healing Cocooning provides you with a great stretch, restoring your body inside and out, realigning and relaxing you while float in your hammock. You will stretch and restore your body lengthening & decompression in your spine. The hammock wraps you in your own little cocoon for a swaying savasana.
Flexibility, stretch classes improving your flexibility, lots of stretching isometric
Boot camps, Cardio Sessions, this program is designed to get your heart rate up, get you fit and lose weight. We motivate, pushing you to your max with gentle encouragement
Creating your own fun run we assist you in planning a workplace fun run getting you all in shape for your team building event.
Belly dancing
Aerial Yoga – Antigravity Fitness AntiGravity® – Aerial yoga is a cross between Yoga, Pilates, suspension training, calisthenics, gymnastics, stretching & lengthening your whole spine & body further with less strain. Monitor your own resistance, decompressing tight joints, relieving pressure while aligning your vertebra. Participants suspended less than a meter above the ground in a silk hammock. All your movements performed using the hammock. Classes on offer from beginners to advanced. If it’s your first time @ Antigravity yoga then start with a Restorative class as hammocks is low to the ground. All classes are Mind Body Spirit based. We have 2 friendly cats in the studio
Team building Fun Games Build the teams Spirit and have loads of fun while your work out, lots of laughter
Seated Chair Massage in your workplace
Nutrition workshops healthy eating

Most of our corporate fitness programs can be held indoors or outside, If you have any other specific fitness programs in mind, that are not on our list, please call or email us to discuss all options. We are happy to assist you with your requirements and are confident that our trainers can assist your needs.

Benefits of a Corporate Fitness Program

A group fitness class encourages your employees to stay fit and healthy which reduces absenteeism. When an employer takes an active role in their staff health and well-being the employees love coming work happier and healthier with a higher job satisfaction and it’s all a tax deduction, reducing absenteeism. Your Employees will improve their strength and flexibility, cardiovascular endurance, muscular strength, improved posture, body awareness, strong core and trunk muscles and loads of fun 🙂

Beyond Blue, “Australia’s depression initiative, promotes regular exercise as a way to reduce stress and anxiety, assist you in the prevention of, and recovery from depression.”

Class Benefits – Benefits that can be achieved from these classes include: Decrease in blood pressure and in muscular strength & endurance. Increase in aerobic capacity and in bone strength and reduction in bone loss. Improved posture & flexibility and in resting metabolism. My favorite; a decrease in total body fat & weight loss. Improved coordination & balance. Increased energy. Improved cholesterol and triglyceride levels. Reduced amount of daily stress. Reduced risk of cardiovascular diseases

Benefits for companies that provide their staff with Classes – Employee productivity increases. Workers Compensation premiums decreasing. Recruitment potential increases. Reduces staff turnover Team-building sense of togetherness, comradeship. Team-building sense of togetherness, comradeship

Corporate Fitness Trainers Our teachers are all knowledgeable, experienced, and energetic and are committed to teaching safe & effective classes for all participants. Vibes fitness Classes are designed to be fun and invigorating. Our team is highly qualified with national certifying organizations.

Yours in health and fitness Margie xx

Please contact us on 0412 526 383 or email to discuss your workplace and corporate wellness needs. Vibes Fitness Melbourne is a Melbourne based Corporate Fitness Provider.

Vibes Fitness Melbourne is a Melbourne based Corporate Fitness Provider.

August 25, 2016 By vibes

Positive BODY image – be kind to yourself

Welcome to our Vibes Fitness blog. My name is Margie Cerato and I am on a mission to facilitate and release all women, from any negative body image. Empowering women everywhere to love, nurture, and be kind to yourself. Being kind to you is the first step. Being kind to others also will help you restore the balance in your life. We have had so many women coming to our studio with negative body image.

My MISSION IN LIFE is to free up this mindset teaching and assisting all women, to learn to love themselves with a positive body image – mindfulness healthier ways at looking after yourself and your body, new thought patterns, feeling great and loving you for who you are right now.

I’m at a stage in my life right now where I am comfortable with who I am and proud and happy with who I am. It is not about how we look but how we feel inside. Just being comfortable with ourselves inside and out. We are not perfect we are all human so please be kind to yourselves and make this a daily habit. Having a positive body image is about accepting ourselves appreciating and loving ourselves as we are right now. People with a positive body image understand that how we look does not measure our self-worth. Often our negative thoughts can create so many emotions that are not good for our health and wellbeing. Any negative thinking can lead to destructive behaviours sapping our energy. Creating awareness and an attitude of self-compassion can transform any negative thought patterns into positive ones.

If you choose to not let any negative thoughts be your own worst enemy, then they will not control you or your mind. Observe the Next time you have a negative thought, and check in with yourself, “ and ask yourself “is this thought HEALTHY FOR ME right now? ” By allowing any negative thoughts to take over is disempowering. – You will feel more empowered by focusing on the great amazing things that are happening in your life and coming your way, right now, with gratitude.

If you choose to create peace, self-confidence, gratitude, love and a positive outlook, you’ll be able to manage and keep in check any negative thoughts.

Two Wolves is a Cherokee Indian legend

An old Cherokee is teaching his grandson about life. “A fight is going on inside me,” he said to the boy.

“It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.” He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”

The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”

The old Cherokee simply replied, “The one you feed.”Remember the two wolves which wolf will you feed?

Below are my five tips to help you on your journey. Choosing to create a positive body image and being kind to yourself. Loving and respecting yourself for the amazing person that you are.

1^st step: Start your day with Gratitude, being grateful for all you have. Appreciation, celebration, for who we are. Daily I write on my gratitude app on my iPhone, 5 things that I am grateful for and like and love about myself. These things are not related to my weight or how I look. This is my daily ritual. Eg: I am grateful for my health, my parents, my friends, family, my cats, my energy. I am grateful for my amazing clients and unique fabulous building that I work in etc. Read your list as often as you can as this will help you love you for who you are; beautiful, loving, worthy, abundant and unique. Beauty is a state of mind, not the state of your body. Look in the mirror daily and do affirmations this also helps. Smile, trust and know that the universe is looking after you. It always does.

2^nd step: Release any negativity in your life and surround yourself with positive people. Friends work colleagues, family, partners, who will support you, encourage you to be the best you can be and love you for who you are. It is so important to like you and loves you just as you are as you are right now, as you are beautiful and special the way you are right now. If you have a negative body image, it is important to deal with the mental and emotional aspects of it in order for any physical changes to be truly successful. We offer mind, body, spirit & holistic positive body training in our studio and we are more than happy to help with anything you may need.

3^rd step: Release any voices in your head that tell you your body is not “right” or that you are not good enough. Release the old and make way for the new positive thoughts. Take note if you are being hard yourself and tell yourself daily that you are worthy and wonderful, then good things will come your way.

4^th step: Nurture, love support, yourself. Talk to yourself daily and say kind words to yourself and your body. Say how special you are and that you appreciate your health. Spoil yourself, meditate and do exercise regularly to release serotonin and endorphins.

5^th step: Let go of the skinny idea and focus on being stronger. Stop worrying about food or your weight, as it’s time to feel good by treating your body with the respect and kindness. Use the time and energy that you might have spent worrying about food, calories, and your weight to do something to help others. Sometimes reaching out to other people, volunteer, help a not for profit can help you feel better about yourself and can make a positive change in our world. This will then make you feel happy about yourself assisting you to let go of old beliefs that no longer serve you. Now is the time to get ready and make way for amazing things that are coming your way and into your life. This will happen, it always does and will come into your life as soon as you choose to allow them to come into your life.

Yours in health and fitness Margie xx

– 0412526383

Vibes Fitness funds and runs a not for profit https://celebratingabilities.org.au/ We would love more volunteers assisting us in Celebrating Abilities

Mindfulness Meditation for kids and adults

Relieve Anxiety & Stress

Small group personal training the best in melbourne

Six Aerial Yoga Poses that will detoxify your Body Mind & Soul

Vibes Fitness Melbourne – Corporate Wellness Programs

Positive BODY image – be kind to yourself

Vibes Fitness funds and supports Celebrating Abilities Inc

Meet Margie

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