Whole grains for white, quality for quantity, standing for sitting at a desk or throwing a frisbee on Bondi Beach for sunbathing. Some little changes can help you to live a happier and healthier life. Check out a few ‘this for that’s’ which can increase your quality of life.

Gym for napping

Tired after work or during the day?  Squeeze in quick workout which will boost your enery levels, and burn some calories.

Foam rolling for static stretching

Feeling sore and need to get rid of some knots in your muscles? Use a foam roller rather than stretching. Time for both? Great, use the foam roller first and then stretch the muscles you’ve been working on.

Stairs for escalator

Probably not the first time that you’ve heard this tip but here he goes again… take the escalator instead of the stairs, and burn some calories!

Active date for dinner date

Do something different on your date and instead of going for a meal, do the Bondi to Coogee coastal walk, go wall climbing, ice skating or go for a hike.

Interval workout for relaxed run

Nothing wrong with long distance jogging and I strongly believe there is a place for every type of training. If you do like long distance jogging, maybe try a 20-minute high intensity interval workout that involves some sprints and other strength and cardio exercises. It may spice things up a bit and give you overall better and faster results.

Cooking home for eating out

Although it’s nice to go out for a meal and this is totally fine, cooking at home will more likely result in a healthier meal.

Whole fruit for fruit juice

Biking to work for public transport

Is your office not too far away? Take the bike or walk instead of taking the bus or train. Even better, wake up a little earlier and do one of our Bondi or Coogee bootcamp classes! Doing some kind of exercise will boost your endorphins and can make your day more productive.

Red wine or beer for Margaritas

Choose a red wine or vodka and soda, rather than a sugary cocktail and consume about half of the calories. Want to know more about the best and worst alcohol drinks for weight loss? check out the link. 

Outside for inside

Most of us spend plenty of time indoors. Use your free time to get some fresh air and hopefully soak up some sun. Fresh air and vitamin D makes you feel happier and gives you more energy. Do you have an office job, don’t get to spend a lot of time outside but want to keep fit? Do some outdoor training rather than spending more time indoors in a gym.

Little goals for long term goals

Long term goals are important but don’t forget about the little goals and milestones which will help you to reach those big goals. Don’t forget the small achievements that you make which will add up to positive change!