Activate Your Glutes & Deep Core: Why These Muscles Matter for Better Movement

Have you ever performed an exercise and felt it mostly in your thighs, lower back or other muscles instead of the area you were actually trying to work?

Sometimes the answer isn’t simply doing more repetitions or adding more weight. Learning to activate the right muscles and then building strength in them can help you move more efficiently and with better control.

Two important areas to focus on are your glutes and deep core muscles.

At Move N Motion, we encourage our participants to focus not only on completing an exercise, but also on how their body is moving and which muscles are doing the work.

🍑 Why are your glutes so important?

Your glutes are some of the strongest muscles in your body. They play an important role in movements we perform every day, including:

• Walking
• Standing up
• Climbing stairs
• Squatting
• Lunging
• Getting in and out of a chair
• Running and jumping

Strong, active glutes help contribute to hip and pelvic stability and can help you produce force during many different movements.

When your glutes aren’t contributing effectively, other muscles may compensate. For example, you might feel an exercise predominantly in your thighs or lower back when your goal is to target your glutes.

How can you activate your glutes?

Before jumping into a challenging workout, simple activation exercises can help you become more aware of your glutes.

Some great options include:

🍑 Glute bridges
Focus on gently squeezing your glutes as you lift your hips.

🍑 Clamshells
Keep your pelvis controlled while opening your top knee.

🍑 Squats
Focus on pushing through your feet and using your hips and glutes as you stand.

🍑 Lunges
Maintain good control and focus on the muscles helping you return to the standing position.

The goal isn’t necessarily to make these exercises exhausting. Instead, concentrate on feeling the intended muscles working.

💜 What is your deep core?

When people hear the word “core”, they often think about the visible abdominal muscles.

But your core is much more than your six-pack.

Your deep core includes muscles that work together to help provide stability around your trunk and pelvis. This system includes muscles such as the transversus abdominis, pelvic floor and diaphragm, working alongside other muscles of the trunk.

These muscles help your body control and stabilise movement.

Why does deep core strength matter?

A strong and well-coordinated core can help support:

✅ Better posture and alignment
✅ Trunk stability
✅ Balance and control
✅ Efficient movement
✅ Good exercise technique
✅ Everyday activities such as lifting, bending and reaching

Your core doesn’t need to be switched on as hard as possible all the time. Instead, it’s about learning to coordinate your muscles and use an appropriate level of tension for the movement you’re performing.

🎯 Why do other muscles sometimes take over?

Your body is very clever.

If a particular muscle isn’t contributing effectively, your body may find another way to complete the movement.

This is called compensation.

For example, during a glute-focused exercise, you might feel your hamstrings or lower back working more than your glutes.

This doesn’t automatically mean something is wrong. It can simply be a sign that your technique, muscle coordination, mobility, fatigue or exercise selection may need some attention.

That’s why quality of movement matters.

Instead of rushing through 20 repetitions, try slowing down and asking yourself:

“Am I using the muscles I’m supposed to be using?”

🧠 The mind-to-muscle connection

One of the simplest ways to improve muscle awareness is to actually think about the muscle you’re trying to use.

Before starting an exercise, take a moment to identify the target muscle.

For example:

Glute bridge:
“Can I feel my glutes working as I lift?”

Squat:
“Can I feel my hips and legs working together?”

Core exercise:
“Can I maintain control through my trunk without holding my breath?”

This doesn’t mean you need to obsess over every muscle. It simply helps you become more aware of your movement.

💪 Build strength gradually

Activation is only the beginning.

Once you can identify and control the movement, you can gradually build strength by increasing the challenge.

This might mean:

• More repetitions
• Additional sets
• Longer holds
• Greater range of movement
• Light resistance
• Progressing to a more challenging exercise

You don’t need to start with heavy weights.

Consistency is far more important than trying to do too much too soon.

🌟 A simple Move N Motion approach

Try this simple sequence before your next workout:

1. CONNECT

Take a moment to focus on the muscles you’re about to use.

2. ACTIVATE

Use a simple exercise such as a glute bridge or controlled core exercise.

3. CONTROL

Perform your main exercise slowly enough to maintain good technique.

4. STRENGTHEN

Gradually increase the challenge as you become stronger.

5. MOVE

Take that improved strength and control into your everyday activities.

🍑 Strong Glutes + 💜 Strong Core = Better Movement

Your goal doesn’t have to be perfect technique or having a “perfect” body.

It’s about becoming stronger, more confident and more aware of how your body moves.

At Move N Motion, we believe fitness should be accessible, supportive and enjoyable for everyone.

Whether you’re new to exercise, getting back into fitness or simply looking to improve your strength, learning to activate and strengthen your glutes and deep core can be a valuable part of your fitness journey.

Activate. Strengthen. Move Better.

💜 Move N Motion – Stronger Together. Moving for Life. 💚

Visit Move N Motion Fitness

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Learn to Breathe During Exercise: Why Your Breathing Technique Matters

When we exercise, we often concentrate on getting the movement right, but there is another important part of good exercise technique that is easy to overlook — breathing.

Learning to coordinate your breathing with your movement can help you feel more comfortable and controlled during your workout. One simple technique to start practising is to breathe out during the contraction phase of an exercise.

🌬️ What is the contraction phase?

The contraction phase is generally the part of an exercise where the muscles are working harder to produce the movement.

For example, during a sit-up, you are contracting your abdominal muscles as you lift your upper body.

A simple breathing pattern to practise is:

⬆️ Lift into the sit-up → BREATHE OUT
⬇️ Lower back down → BREATHE IN

This is a great starting point for learning how to coordinate your breathing with your movement.

💨 Why breathe out during the harder part?

When you’re concentrating on an exercise, it’s very easy to hold your breath without realising it. Focusing on breathing out during the contraction can encourage you to keep breathing steadily rather than holding your breath.

It can also help you become more aware of how your body is moving.

Good breathing habits during exercise can help you:

• Improve movement coordination
• Maintain a more controlled exercise technique
• Stay focused on the muscles you’re working
• Avoid unintentionally holding your breath
• Feel more comfortable during your workout
• Develop better mind-to-muscle awareness

🧘‍♀️ Start with one exercise

You don’t need to completely change your breathing pattern during your entire workout straight away.

Start with just one exercise.

Try a simple sit-up:

1. Lie comfortably with your knees bent.
2. Take a breath in as you prepare.
3. Slowly lift your upper body and breathe out.
4. Lower yourself back down while breathing in.
5. Repeat at a controlled pace.

As you become more comfortable, you can start applying the same principle to other exercises.

🏋️‍♀️ Think: “Breathe out on the effort”

A useful cue to remember is:

BREATHE OUT WHEN YOU WORK

For many exercises, the contraction or effort phase is when you’re pushing, pulling, lifting or rising.

For example:

Squat: Breathe out as you stand up.
Bicep curl: Breathe out as you curl the weight up.
Chest press: Breathe out as you push.
Sit-up: Breathe out as you lift up.

The exact breathing pattern can vary depending on the exercise, so the most important thing is to keep breathing and avoid holding your breath.

🌟 Make breathing part of your workout

Your breathing shouldn’t be something you only think about when you’re struggling. Practicing your breathing during easier exercises can help make it feel more natural when the intensity increases.

Next time you’re exercising, slow things down and ask yourself:

“Am I breathing?”

Then try to coordinate your breathing with your movement.

A small change in the way you breathe can help you become more aware of your body, your technique and how you’re performing each exercise.

💜 Move N Motion

At Move N Motion, we believe fitness isn’t just about moving more — it’s about learning to move well.

Whether you’re new to exercise or returning to fitness, taking the time to understand things like breathing, posture, technique and muscle control can help you get more out of your workouts.

Breathe well. Move well. Feel better. 💜💚

Move N Motion Fitness

#MoveNMotion #BreathingDuringExercise #ExerciseTips #FitnessTips #ExerciseTechnique #MindToMuscleConnection #CoreTraining #HealthyMovement #GroupFitness #FitnessForEveryone #MoveMoreFeelBetter #StrongerTogether #MovingForLife

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Why Arch Support Matters: Choosing the Right Runners for Exercise

Your feet are your foundation. Every time you walk, squat, jog, jump or participate in a fitness class, your feet absorb forces and help keep your body balanced and moving efficiently.

That’s why choosing a comfortable, supportive pair of runners is an important part of looking after your feet during exercise.

Brands such as New Balance offer a wide range of running and walking shoes with different levels of cushioning, stability and support. However, the “best” shoe isn’t necessarily the most expensive or the same shoe someone else wears—it’s the shoe that fits your feet comfortably and provides the support you need.

At Move N Motion, we encourage our participants to wear comfortable, supportive runners that allow them to move confidently and safely during class.

What Is Arch Support?

The arch is the curved area along the inside of your foot between your heel and the ball of your foot.

Your foot has a complex network of bones, muscles, tendons and ligaments that work together to support your body weight and absorb forces as you move.

Arch support refers to the way your footwear or an insole supports this area of the foot.

Good footwear can help distribute pressure across the foot and provide cushioning and stability during movement.

Why Is Arch Support Important During Exercise?

During exercise, your feet can experience significantly more force than they do during normal standing.

Think about the number of times your feet contact the ground during a fitness class.

You may perform:

• Squats
• Step-ups
• Walking
• Lunges
• Cardio exercises
• Side-to-side movements
• Balance exercises
• Light jogging

Every movement requires your feet to respond and adapt.

Comfortable, supportive footwear can help your feet cope with these demands.

Your Feet Affect More Than Just Your Feet

Your feet are connected to the rest of your body’s movement system.

The way your foot contacts the ground can influence movement through your:

Feet → ankles → knees → hips → pelvis

This doesn’t mean that poor arch support automatically causes knee, hip or back problems. However, footwear that doesn’t suit your feet can contribute to discomfort or make exercise less enjoyable.

That’s why finding footwear that feels stable and comfortable for you is so important.

Signs Your Runners May Not Be Supporting You Properly

It might be time to reassess your footwear if you regularly experience:

• Foot soreness after exercise
• Aching arches
• Heel discomfort
• Excessive foot fatigue
• Blisters or rubbing
• Your feet feeling unstable
• Shoes wearing unevenly
• Your toes feeling cramped
• General discomfort while exercising

These symptoms don’t necessarily mean you need more arch support. They can have many causes, including poor fit, worn-out shoes, training changes or an underlying foot problem.

If pain persists, it’s worth speaking with a podiatrist or other qualified health professional.

Choosing the Right Runners

When shopping for exercise shoes, don’t choose a pair simply because they’re popular or because someone else loves them.

Your feet are unique.

Look for runners that provide:

✔ A Comfortable Fit

Your foot should feel secure without being squeezed.

There should generally be enough room in the toe box for your toes to move comfortably.

✔ Appropriate Cushioning

Cushioning can make walking and exercise more comfortable, particularly if you’re spending a lot of time on hard surfaces.

✔ Good Heel Support

Your heel should feel secure inside the shoe without excessive slipping.

✔ Appropriate Arch Support

The shoe should feel supportive without creating uncomfortable pressure underneath your arch.

✔ Stability

You want to feel confident when changing direction, stepping, squatting and performing other movements.

What About New Balance?

New Balance is one example of a footwear brand that offers a variety of runners designed for different foot shapes, activities and support requirements.

Some models focus more heavily on cushioning, while others are designed with additional stability features.

The important thing is not simply choosing the New Balance brand—it’s finding a specific shoe that suits your feet, activity and individual needs.

A shoe that feels fantastic for one person may not be right for someone else.

Do You Need Extra Arch Support?

Not necessarily.

Some people find that the insole supplied with their runners provides enough support.

Others may benefit from an additional insole with more arch support.

An extra-supportive insole may be worth considering if:

• Your current shoes feel uncomfortable
• You have particular foot-support requirements
• Your feet become tired quickly
• You’ve been advised to use additional support by a podiatrist
• Your current footwear doesn’t provide the comfort you need

However, more support isn’t always better.

An insole that pushes too firmly into your arch can actually be uncomfortable.

The goal is appropriate support—not maximum support.

How to Introduce New Arch Support

If you’re adding an arch-support insole to your runners, don’t necessarily wear it for a full two-hour workout straight away.

Give your feet time to adjust.

You could start by wearing the shoes for a short walk and gradually increase the amount of time you spend wearing them.

Pay attention to how your feet feel.

If you develop significant pain, numbness, tingling or persistent discomfort, stop using the new support and seek professional advice.

Don’t Forget About Shoe Size and Shape

Arch support isn’t the only consideration.

A beautifully supportive shoe won’t help much if it doesn’t fit correctly.

Consider:

Length: Your toes should have enough room.

Width: Your foot shouldn’t feel squeezed from the sides.

Heel: Your heel should feel secure.

Toe box: Your toes should be able to move naturally.

Overall comfort: The shoe should feel good when you walk and exercise.

If possible, try shoes on later in the day, as feet can swell slightly throughout the day.

When Should You Replace Your Runners?

Exercise shoes don’t last forever.

Over time, cushioning and support materials can become compressed and less effective.

You may notice:

• The sole looks worn
• Cushioning feels flatter
• Your shoes no longer feel comfortable
• The tread is becoming smooth
• You start experiencing new aches or discomfort
• One side of the shoe is wearing significantly more than the other

There’s no single mileage figure that applies to everyone. How quickly your shoes wear depends on your body weight, activity, surfaces, shoe construction and how frequently you use them.

Instead of relying solely on a number, pay attention to the condition and feel of your shoes.

Your Runners Are Part of Your Exercise Equipment

When we think about exercise equipment, we often think about dumbbells, resistance bands, mats and fitness machines.

But your footwear is also part of your exercise setup.

A supportive, comfortable pair of runners can help you feel more confident while performing movements such as:

🏃 Walking and jogging
🦵 Squats
⬆️ Step-ups
↔️ Side movements
💪 Strength exercises
❤️ Cardio activities
⚖️ Balance exercises

The right footwear allows you to concentrate on your workout rather than worrying about uncomfortable feet.

Don’t Forget Your Socks!

Socks can also make a surprising difference to foot comfort.

Look for socks that:

• Fit properly
• Don’t bunch up
• Help manage moisture
• Don’t create pressure points
• Work comfortably with your runners

A well-fitting shoe combined with comfortable socks can help reduce rubbing and irritation.

Listen to Your Feet

One of the most important fitness habits you can develop is learning to listen to your body.

Mild muscle fatigue after exercise can be normal.

Persistent or worsening foot pain isn’t something you should simply push through.

If you experience ongoing pain, swelling, numbness, tingling or significant changes in how you walk, speak with an appropriate healthcare professional.

A podiatrist can assess your individual foot structure and movement and help determine whether you need particular footwear or orthotic support.

Move N Motion Tip 👟

Before heading to your next Move N Motion class, take a quick look at your runners.

Ask yourself:

Are they comfortable?

Do they fit properly?

Do I feel stable when exercising?

Are they worn out?

Do I have the support my feet need?

If the answer to these questions is no, it might be time to have a look at your footwear.

The Bottom Line

Your feet work hard every day—and even harder when you’re exercising.

Choosing comfortable, supportive runners can help you feel more comfortable and confident while you’re moving. Good arch support can be beneficial for some people, but there isn’t one perfect shoe or insole for everyone.

Rather than simply choosing the shoe with the most support, focus on finding the right combination of fit, comfort, cushioning and stability for your individual feet and activities.

And remember, if you’re experiencing persistent foot pain, getting professional advice is much better than trying to exercise through it.

At Move N Motion, we want you to feel strong, comfortable and confident every time you move.

👟 Look after your feet—and they’ll help carry you through your fitness journey!

Move N Motion
Stronger Together. Moving for Life.

Visit www.movenmotionfitness.com.au to find out more about Move N Motion group fitness classes.

The post Arch Support first appeared on Move N Motion Fitness.

Understanding Your Pelvic Floor: Why It Matters for Both Men and Women

When people hear the words “pelvic floor”, they often think it’s only something women need to worry about after pregnancy. The truth is, everyone has a pelvic floor—men and women alike—and these muscles play a vital role in everyday health, movement and exercise.

A strong, healthy pelvic floor supports your bladder and bowel, works alongside your core muscles to stabilise your body, and contributes to better posture, balance and overall confidence. Whether you’re lifting shopping bags, chasing after children, exercising or simply getting out of a chair, your pelvic floor is working behind the scenes.

At Move N Motion, we believe that understanding how your body works is just as important as exercising it. Let’s take a closer look at what the pelvic floor does, how it differs between men and women, and how you can keep it healthy.

What Is the Pelvic Floor?

The pelvic floor is a group of muscles, ligaments and connective tissues that stretch like a hammock across the base of your pelvis.

These muscles support the organs within your pelvis and help control bladder and bowel function. They also work together with your diaphragm, abdominal muscles and back muscles to form your body’s “core.”

Think of your core as a cylinder:

• Top: Diaphragm
• Front and sides: Abdominal muscles
• Back: Deep spinal muscles
• Bottom: Pelvic floor muscles

When all of these muscles work together, they create a stable foundation for movement.

What Does the Pelvic Floor Do?

Although the anatomy differs slightly between men and women, the pelvic floor performs many of the same essential jobs.

The pelvic floor helps:

✅ Support the bladder

✅ Support the bowel

✅ Assist with bladder and bowel control

✅ Support your pelvic organs

✅ Stabilise your core

✅ Improve posture

✅ Assist with breathing and pressure management

✅ Support sexual function

Without healthy pelvic floor muscles, everyday activities can become more difficult.

Pelvic Floor Differences Between Women and Men

Although both sexes have pelvic floor muscles, their structure and responsibilities differ because of anatomy.

Women’s Pelvic Floor

The female pelvic floor supports:

• Bladder
• Uterus
• Vagina
• Rectum

Because there are openings for the urethra, vagina and rectum, the female pelvic floor has a greater supportive role.

Pregnancy and childbirth place significant demands on these muscles as they stretch to support a growing baby and, during vaginal birth, can stretch considerably.

Hormonal changes during menopause can also affect pelvic floor strength and tissue elasticity.

Men’s Pelvic Floor

The male pelvic floor supports:

• Bladder
• Prostate
• Rectum

These muscles assist with:

• Bladder control
• Bowel control
• Sexual function
• Supporting the prostate
• Core stability

Men may experience pelvic floor weakness following prostate surgery, prolonged heavy lifting, chronic coughing, constipation or simply with ageing.

Why Is the Pelvic Floor Important During Exercise?

Every time you move, your pelvic floor works alongside your core.

Activities such as:

• Squats
• Walking
• Lifting weights
• Climbing stairs
• Running
• Push-ups
• Carrying groceries

all increase pressure inside your abdomen.

A healthy pelvic floor helps manage this pressure while keeping your spine stable and supporting your organs.

If these muscles aren’t working well, symptoms may develop.

Signs Your Pelvic Floor May Need Attention

Some common signs include:

• Urine leakage when coughing, laughing or exercising
• Difficulty controlling wind
• A feeling of heaviness or pressure in the pelvis
• Frequent trips to the toilet
• Difficulty emptying the bladder completely
• Constipation caused by poor muscle coordination
• Pelvic pain
• Reduced confidence during exercise

These symptoms are common, but they are not a normal part of ageing and should not simply be accepted.

Common Causes of Pelvic Floor Weakness

For Women

• Pregnancy
• Vaginal birth
• Menopause
• Chronic constipation
• Repeated heavy lifting
• High-impact sport without adequate strength
• Obesity
• Persistent coughing

For Men

• Prostate surgery
• Heavy lifting
• Chronic coughing
• Chronic constipation
• Ageing
• Obesity
• High-impact activities without adequate core support

How to Keep Your Pelvic Floor Healthy

The good news is that, like most muscles, your pelvic floor can often become stronger with regular practice.

1. Learn to Perform Pelvic Floor Exercises Correctly

Pelvic floor exercises (often called Kegel exercises) involve gently lifting and tightening the muscles around your urethra and anus, as if you’re trying to stop the flow of urine or prevent passing wind. Avoid squeezing your buttocks or holding your breath.

A pelvic health physiotherapist can help ensure you’re using the correct muscles.

2. Strengthen Your Core

Your pelvic floor works closely with your deep abdominal muscles. Exercises such as:

• Dead bugs
• Bird dogs
• Glute bridges
• Modified planks
• Controlled breathing exercises

can help improve overall core function when performed correctly.

3. Breathe Properly

Holding your breath during exercise increases pressure inside your abdomen.

Instead:

• Breathe in before the effort.
• Breathe out during the hardest part of the movement.

This helps your core and pelvic floor work together more effectively.

4. Avoid Chronic Straining

Repeated straining when lifting or using the toilet places unnecessary stress on your pelvic floor.

To reduce strain:

• Stay hydrated.
• Eat plenty of fibre.
• Treat constipation early.
• Lift using good technique.

5. Maintain a Healthy Lifestyle

A healthy weight, regular physical activity and avoiding smoking can all reduce unnecessary pressure on the pelvic floor.

If you have a persistent cough, seek medical advice, as chronic coughing can weaken these muscles over time.

Pelvic Floor and Pregnancy

During pregnancy, pelvic floor exercises can help prepare the muscles for childbirth and support recovery afterwards.

After birth, many women benefit from gradually rebuilding pelvic floor and core strength before returning to higher-impact activities.

If you’ve recently had a baby, it’s generally recommended to receive clearance from your healthcare provider before resuming exercise, and a pelvic health assessment can be valuable.

Pelvic Floor and Prostate Health

For men, pelvic floor exercises are often recommended before and after prostate surgery to help improve bladder control and recovery.

Many men are surprised to learn that these muscles can also improve core stability and confidence during exercise.

Can You Overdo Pelvic Floor Exercises?

Yes.

A pelvic floor that’s too tight can also cause problems, including pelvic pain and difficulty relaxing the muscles.

That’s why it’s important to learn not only how to contract these muscles, but also how to fully relax them.

Balance is key.

How Move N Motion Supports Pelvic Floor Health

At Move N Motion, our instructor-led group fitness classes focus on safe, functional movement for people of all fitness levels.

You’ll regularly hear cues such as:

• “Engage your core.”
• “Breathe through the movement.”
• “Move with control.”
• “Focus on quality, not speed.”

These coaching points help encourage healthy movement patterns that support your core and pelvic floor during exercise.

Whether you’re new to exercise, returning after having a baby or simply wanting to improve your strength and confidence, our classes are designed to help you move safely and effectively.

Final Thoughts

Your pelvic floor is one of the most important muscle groups in your body, yet it’s often overlooked.

Both men and women rely on these muscles every day for bladder and bowel control, core stability, posture and movement. Looking after your pelvic floor through regular exercise, good lifting technique, healthy lifestyle habits and proper breathing can make a significant difference to your long-term health and quality of life.

Remember, if you’re experiencing symptoms such as leakage, pelvic pain or a feeling of heaviness, don’t ignore them. A GP or qualified pelvic health physiotherapist can assess your symptoms and recommend the most appropriate treatment.

At Move N Motion, we’re passionate about helping people build strength from the inside out. By improving your understanding of how your body works, you can move with greater confidence, reduce your risk of injury and enjoy exercise for years to come.

Join Move N Motion

Our friendly, instructor-led group fitness classes are suitable for all fitness levels and are available in Widgee, Glastonbury, Kilkivan and Gympie.

Book your class today at:
www.movenmotionfitness.com.au

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Understanding Carb Timing for Better Energy Carbohydrates have been one of the most misunderstood nutrients for years. Some people avoid them altogether, while others believe they’re the reason for weight gain. The truth is much simpler:

Carbohydrates are your body’s preferred source of energy, and when you eat them can influence how your body uses them.

At Move N Motion, we believe in balanced nutrition rather than restrictive diets. Instead of eliminating carbohydrates, many people can benefit from eating a larger proportion of them earlier in the day—particularly at breakfast and lunch—when there’s more opportunity to use that energy.

Let’s explore why carbohydrate timing matters and how you can make it work for your lifestyle.—

What Are Carbohydrates?

Carbohydrates are one of the three main macronutrients, alongside protein and fats.When you eat carbohydrates, your digestive system breaks them down into glucose, which enters your bloodstream. Your body then uses glucose to:

Fuel your muscles

Power your brain

Support your nervous system

Provide energy for everyday movement

Help you perform exercise

Any glucose that isn’t immediately needed can be stored as glycogen in your muscles and liver for later use.—

Why Are Carbohydrates Important?

Carbohydrates are often unfairly labelled as “bad,” but they’re actually essential for good health.

Healthy carbohydrates provide:

✅ Energy for exercise

✅ Better concentration and brain function

✅ Improved athletic performance

✅ Fibre for digestive health

✅ Vitamins and mineralsWithout enough carbohydrates, many people experience:

Low energyPoor concentration

Reduced exercise performance

FatigueIncreased cravingsThe goal isn’t to avoid carbohydrates—it’s to choose quality sources and eat them in amounts that suit your lifestyle.—

Why Eat More Carbohydrates Earlier in the Day?

Many people are busiest during the daytime.

You might:

Go to work

Exercise

Walk the dog

GardenCare for children

Complete household jobs

Attend a Move N Motion fitness class

All of these activities require energy.

Eating carbohydrates at breakfast and lunch gives your body readily available fuel for these activities.

For example:🥣 Breakfast: Oats with fruit🥪

Lunch: Wholegrain sandwich with chicken and salad🍠

Afternoon snack: Greek yoghurt with berriesThese meals provide sustained energy that your body can use throughout the day.—

What Happens When You Eat Carbohydrates?

After eating carbohydrates:

1. They’re broken down into glucose.

2. Glucose enters your bloodstream.

3. Insulin helps move glucose into your cells.

4. Your muscles and organs use it for energy.

5. Excess glucose is stored as glycogen.

6. If glycogen stores are already full and you continue to consume more energy than you use over time, the surplus can be stored as body fat.This process isn’t unique to carbohydrates—any excess calories, whether from carbohydrates, fats or protein, can contribute to weight gain if consumed consistently above your energy needs.—

Should You Avoid Carbohydrates at Dinner? Not necessarily.There’s no rule that says carbohydrates after 6 pm automatically cause weight gain. What matters most is: Your total daily calorie Intake the quality of your food Choices your activity Level your overall eating Pattern however, many people are far less active in the evening.If you’re eating a large carbohydrate-heavy meal just before sitting on the couch and then going to bed, you may simply have fewer opportunities to use that energy. For this reason, many people find it helpful to: Enjoy larger carbohydrate portions earlier in the day. Eat moderate portions at dinner. Focus on vegetables, lean protein and healthy fats in the evening.This approach may support energy during the day while still providing a satisfying evening meal.—

The Best Types of Carbohydrates

Not all carbohydrates are created equal.Choose these more often:🥔 Sweet potato🍚 Brown rice🌾 Oats🍞 Wholegrain bread🌽 Corn🍝 Wholemeal pasta🫘 Lentils🫛 Chickpeas🫘 Beans🍎 Fruit🥕 VegetablesThese foods contain fibre, vitamins and minerals while providing longer-lasting energy.—

Foods to Enjoy Less OftenTry to limit highly processed carbohydrates that provide lots of energy but fewer nutrients, such as: Sugary drinks, Lollies, Cakes, Pastries, White bread Sweet biscuit, Highly processed snack Food, these foods can cause rapid spikes and drops in blood sugar, leaving you feeling hungry sooner.—

What Should Dinner Look Like?

A balanced evening meal might include:🥩 Lean protein Examples:Chicken, Fish, Lean beef, Eggs, Tofu🥦 Plenty of colourful Vegetables examples:Broccoli Carrots, Beans, Capsicum, Salad🥑 Healthy Fat examples:Avocado Olive oil, Nuts, Seeds 🍠 A moderate serve of quality carbohydrates if appropriate for your energy needs and activity level.The exact amount depends on your goals and how active you’ve been throughout the day.—

Does This Apply to Everyone?

No.Carbohydrate timing should match your lifestyle. For example: People who exercise in the evening. You may benefit from including carbohydrates with dinner to help fuel your workout or support recovery afterwards.Shift workers. Meal timing will naturally differ based on work hours. Athletes, Those completing high-volume training often require carbohydrates throughout the day, including after evening sessions.Weight-loss goals. Some people find eating more carbohydrates earlier in the day helps with hunger control and maintaining energy, making it easier to stick to healthy eating habits.—

Healthy Lunch IdeasNeed inspiration?

Try these balanced lunches:🥗 Grilled chicken salad with quinoa🥪 Wholegrain wrap with turkey, salad and hummus🥔 Baked sweet potato topped with tuna and Greek yoghurt🍚 Brown rice with lean beef and vegetables🥣 Vegetable and lentil soup with wholegrain breadThese meals provide quality carbohydrates, protein and fibre to help keep you satisfied.—

Healthy Dinner IdeasFor dinner, consider meals such as:🐟 Grilled salmon with steamed vegetables🍗 Chicken stir-fry loaded with vegetables🥩 Lean steak with salad and roasted vegetables🥚 Omelette with mushrooms, spinach and tomatoes🫘 Lentil and vegetable curry with a modest serve of brown rice if desired—

Small Changes Make a Big Difference improving your nutrition doesn’t require a complete overhaul. Simple changes include:✔ Choosing wholegrain bread instead of white bread✔ Swapping soft drink for water✔ Eating fruit instead of sweets✔ Having oats instead of sugary cereal✔ Including vegetables with every meal✔ Planning healthy lunches ahead of time

Small improvements repeated consistently often lead to the biggest long-term results.—

How Move N Motion Can Help healthy eating and regular exercise work best together. At Move N Motion, our instructor-led group fitness classes are designed to help you:Improve your cardiovascular Fitness build Strength increase energy Levels support healthy weight Management improve balance and Mobility feel stronger and more Confident our classes are suitable for all fitness levels and are held in Widgee, Glastonbury and Kilkivan, with new classes planned for Gympie.—

Final Thoughts Carbohydrates are not the enemy—they’re an important source of energy for your body and brain. For many people, eating a greater proportion of quality carbohydrates earlier in the day can help fuel work, exercise and daily activities. Pair that with balanced evening meals, regular physical activity and appropriate portion sizes, and you’ll be supporting both your energy levels and your long-term health.The best eating pattern is one that fits your lifestyle, supports your activity level and is sustainable over time. Focus on nourishing your body with whole foods, staying active and making gradual changes you can maintain.

Ready to fuel your body and move more?

Join a Move N Motion group fitness class and take the next step toward a healthier, stronger you.Visit: www.movenmotionfitness.com.au

The post Carbohydrates first appeared on Move N Motion Fitness.

Mind-to-Muscle Connection: The Secret to Better Workouts and Better Results

When people think about getting stronger or building muscle, they often focus on lifting heavier weights or doing more repetitions. While these things certainly have their place, one of the most overlooked aspects of exercise is something you can’t see—your mind-to-muscle connection.

This simple technique can make almost every workout more effective, whether you’re a beginner or someone who has exercised for years.

At Move N Motion, we encourage participants to focus not only on completing each exercise but also on how they perform it. Learning to connect your mind with the muscles you’re working can improve strength, technique, balance and confidence while helping reduce the risk of injury.

What Is the Mind-to-Muscle Connection?

The mind-to-muscle connection is the ability to consciously focus on the muscle you’re trying to work during an exercise.

Instead of simply moving the weight from Point A to Point B, you actively think about contracting and controlling the target muscle throughout the movement.

For example:

During a squat, focus on your glutes and quadriceps doing the work as you stand.

During a bicep curl, think about squeezing your bicep at the top of each repetition.

During a glute bridge, concentrate on tightening your glutes rather than pushing with your lower back.

This mental focus improves communication between your brain and muscles, allowing them to work more efficiently.

How Does It Work?

Your brain controls every muscle contraction through your nervous system.

When you deliberately concentrate on a muscle during exercise, your brain sends stronger and more coordinated signals to that muscle.

Research suggests this increased focus can improve muscle activation, meaning the intended muscles work harder while surrounding muscles are less likely to compensate.

This leads to better-quality movement and more productive workouts.

Benefits of Developing a Mind-to-Muscle Connection

1. Better Muscle Activation

One of the biggest benefits is improved muscle recruitment.

Rather than allowing stronger muscles to take over, you encourage the correct muscles to perform the work.

For example:

Glutes activate more during squats.

Core muscles engage more during planks.

Back muscles work better during rowing exercises.

2. Increased Strength

Lifting heavier isn’t always the answer.

Many people become stronger simply by improving how effectively they recruit their muscles.

When the correct muscles are doing the work consistently, strength improvements often come faster.

3. Better Technique

Focusing on the movement encourages slower, more controlled repetitions.

This often improves posture, balance and body awareness while reducing poor movement habits.

4. Reduced Injury Risk

Poor technique is a common cause of exercise-related injuries.

When you’re concentrating on proper muscle engagement instead of rushing through repetitions, you’re less likely to compensate with joints or surrounding muscles.

Good movement patterns protect your body over time.

5. Improved Muscle Growth

If your goal is building lean muscle, learning to feel the target muscle working can make your training more effective.

Quality contractions are often more beneficial than simply lifting heavier weights with poor technique.

6. Better Balance and Coordination

Because you’re paying attention to your body position throughout each movement, your balance and coordination naturally improve.

This carries over into everyday activities such as walking, lifting, gardening and playing sport.

How to Improve Your Mind-to-Muscle Connection

Slow Down

Avoid rushing through repetitions.

Move with control during both the lifting and lowering phases.

A slower movement gives your brain more time to activate the correct muscles.

Use Lighter Weights

Many people actually benefit from reducing the weight.

If the load is too heavy, your body will naturally recruit other muscles to help complete the movement.

Lighter weights often improve muscle awareness.

Visualise the Muscle Working

Before starting an exercise, picture the muscle contracting.

This simple mental cue can improve activation almost immediately.

Feel the Muscle

Ask yourself:

Which muscle should be working?

Can I actually feel it contracting?

Am I using momentum instead?

The answers help improve body awareness.

Remove Distractions

Put your phone away.

Avoid rushing between exercises.

Give each repetition your full attention.

Quality always beats quantity.

Examples During Common Exercises

Squats

Focus on:

 Driving through your heels.

 Squeezing your glutes as you stand.

 Feeling your quadriceps control the lowering phase.

Push-Ups

Think about:

 Chest muscles pushing the floor away.

 Tightening your core.

 Keeping your body in one straight line.

Plank

Instead of simply holding the position:

Tighten your abdominal muscles.

Squeeze your glutes.

Push your forearms into the floor.

Keep your shoulders active.

Bicep Curl

Avoid swinging.

Slowly curl the weight while squeezing your bicep at the top before lowering under control.

Glute Bridge

Rather than lifting as high as possible, focus on squeezing your glutes together throughout the movement.

Everyday Benefits

A stronger mind-to-muscle connection doesn’t just improve gym performance.

It also helps with daily activities such as:

Carrying shopping bags

Lifting children

Gardening

Climbing stairs

Standing from a chair

Improving posture

Reducing lower back discomfort

Improving balance as we age

Functional movement starts with proper muscle activation.

Common Mistakes

Many people unknowingly reduce the effectiveness of their workouts by:

Using weights that are too heavy

Performing exercises too quickly

Using momentum instead of muscle control

Copying others without focusing on their own technique

Holding their breath throughout the exercise

Slowing down and focusing on quality movement usually produces better long-term results.

Is This Only for Strength Training?

Not at all.

The mind-to-muscle connection can improve almost any form of exercise, including:

Resistance training

Pilates

Bodyweight workouts

Core exercises

Balance training

Rehabilitation exercises

Functional fitness classes

Even walking can benefit when you focus on posture, core engagement and glute activation.

How We Use It at Move N Motion

At Move N Motion, we regularly coach participants to think about the muscles they’re using rather than simply counting repetitions.

You’ll often hear cues like:

“Squeeze your glutes.”

“Brace your core.”

“Pull your shoulder blades back.”

“Control the lowering phase.”

“Slow it down.”

These simple reminders help participants move better, become stronger and gain more from every class.

Our workouts are designed for all fitness levels, so whether you’re just getting started or looking to improve your technique, we’ll help you build confidence while developing healthier movement patterns.

Final Thoughts

The mind-to-muscle connection is one of the simplest ways to improve your workouts without spending more time exercising or lifting heavier weights.

By slowing down, focusing on the muscles you’re working and moving with intention, you’ll improve muscle activation, strength, posture and technique while reducing your risk of injury.

Remember—it’s not about how many repetitions you complete; it’s about how well you complete them.

At Move N Motion, we’re passionate about helping people move better, feel stronger and build confidence through safe, effective and enjoyable exercise.

Ready to experience the difference?

Join one of our friendly group fitness classes in Widgee, Glastonbury or Kilkivan and discover how moving with purpose can transform your fitness journey.

Book your class today at:

www.movenmotionfitness.com.au⁠�

The post Mind to Muscle Connection first appeared on Move N Motion Fitness.

Understanding why neck engagement matters in core training

When people think about core exercises, they usually focus on the abdominal muscles, lower back, and sometimes the hips. The neck is often ignored, but it plays a critical role in how effectively and safely you perform core movements. The cervical spine (neck region) is directly connected to your thoracic spine, which in turn influences ribcage position, breathing mechanics, and abdominal activation.

If the neck is strained, over-flexed, or overextended during core exercises, the rest of the kinetic chain often compensates. This can reduce the effectiveness of the exercise and increase the risk of discomfort or injury. Proper neck engagement is not about “tensing” the neck unnecessarily, but about maintaining alignment and reducing unwanted tension while the core does the work.

A well-positioned neck supports better spinal mechanics, which helps you generate more stability through the torso.

The relationship between the neck and the core

The neck is part of the same stabilisation system that includes the diaphragm, abdominal wall, and pelvic floor. When these systems work together, you get better trunk control and movement efficiency.

In many core exercises—such as crunches, planks, dead bugs, or leg raises—the position of the head influences the rest of the spine. For example, if the chin juts forward during a plank, it often causes the upper back to collapse and the abdominal wall to disengage. Similarly, if you excessively tuck the chin during crunches, you may overload the superficial neck flexors instead of the abdominals.

The goal is coordination, not isolation. The neck should support the movement, not dominate it.

Common neck mistakes during core exercises

One of the most frequent issues is overuse of the sternocleidomastoid and other superficial neck muscles. This often happens when people try too hard to “help” themselves through a movement.

A few common patterns include:

• Pulling the chin aggressively toward the chest during crunches
• Letting the head drop back during planks, creating cervical extension
• Straining the neck forward during leg raises or sit-ups
• Holding tension in the jaw and upper traps during effort

These habits usually indicate that the core is not doing enough of the work, or that breathing and bracing are not properly coordinated.

Another common issue is “forward head posture” during exercises. This places unnecessary stress on the cervical spine and can lead to fatigue in the neck before the abdominal muscles are even challenged.

Maintaining neutral cervical alignment

Neutral alignment means the head is balanced over the shoulders, with the ears roughly in line with the mid-shoulder region. This does not mean the neck is rigid—it should still move naturally—but it should not be actively strained in any direction.

In core exercises, maintaining a neutral neck often involves:

• Keeping the gaze slightly forward or upward depending on position
• Avoiding excessive chin tuck or chin lift
• Keeping the back of the neck long rather than compressed
• Allowing the head to “float” rather than forcing it into position

Breathing also plays a key role here. If you hold your breath, neck tension tends to increase automatically. Controlled breathing helps distribute effort across the diaphragm and deep core muscles instead of overloading the neck.

How to properly engage the neck during core work

Neck engagement should be understood as gentle stabilisation rather than muscular effort. Think of it as “organising” the neck rather than contracting it.

A useful approach is:

• Lightly lengthen the back of the neck as if the crown of the head is reaching away from the torso
• Keep the jaw relaxed
• Maintain soft engagement through the deep neck flexors without visible strain
• Coordinate neck position with ribcage position and breathing

For example, during a plank, imagine your spine as a long continuous line. The neck is simply the continuation of that line, not a separate segment working independently.

During dynamic movements like crunches, the neck should follow the motion of the upper spine without leading it. The movement should originate from the ribcage and abdominals, not from the head.

Exercise-specific guidance

Plank variations

In a plank, the neck should remain neutral with the gaze slightly forward. A common mistake is dropping the head or looking too far forward, both of which disrupt alignment. Imagine holding a small object under your chin without clenching it—this helps maintain a neutral position without stiffness.

Crunches and sit-ups

During crunches, avoid pulling the head forward. The hands should not be used to yank the neck. Instead, lightly support the head if needed while allowing the abdominal muscles to initiate the curl. The chin should stay slightly lifted away from the chest to avoid compression.

Dead bugs

In dead bug exercises, the neck often becomes tense because people lift the head unnecessarily. The head should remain supported on the ground or lightly elevated only if abdominal control allows it. If neck tension increases, it is usually a sign that the core is losing stability.

Leg raises

Leg raises frequently cause the head to press into the floor or lift involuntarily. The neck should remain passive but long. If you notice tension building, reduce range of motion in the legs rather than adjusting the head aggressively.

Breathing and neck tension connection

Breathing is one of the most overlooked factors in neck engagement. When people hold their breath during effort, the accessory breathing muscles in the neck—such as the scalenes—become overactive. This creates tightness and fatigue in the neck that is unrelated to the actual core work.

A better approach is:

• Inhale during preparation phases
• Exhale during exertion phases (such as lifting or bracing)
• Keep the throat and jaw relaxed throughout

This reduces unnecessary neck involvement and allows the diaphragm to do its primary role in stabilisation.

Building awareness and control

Improving neck engagement in core exercises is largely about awareness. Many people are not aware they are using their neck incorrectly until discomfort appears.

A practical way to improve this is to slow down movements. When tempo is reduced, compensations become more visible. You can also use mirrors or tactile feedback (such as lightly touching the neck) to notice unnecessary tension.

Over time, the goal is automatic coordination: the neck remains quiet while the core produces the work.

When neck strain indicates a bigger issue

Persistent neck strain during core exercises can indicate underlying problems such as poor thoracic mobility, weak deep core stabilisers, or breathing dysfunction. In some cases, it may also reflect previous neck injury or habitual posture issues from daily life.

If neck discomfort consistently appears during basic movements, it is often helpful to regress the exercise rather than pushing through. Simpler variations that reduce load on the neck while still training the core can help rebuild proper coordination.

Final thoughts on safe and effective practice

Effective core training is not just about abdominal strength—it is about integrated control of the entire trunk, including the neck. A well-managed neck position supports better spinal alignment, reduces unnecessary tension, and improves overall exercise quality.

Rather than trying to “hold” the neck in place with force, the goal is to organise it so it can stay relaxed while still aligned. When this happens, core exercises become smoother, safer, and significantly more effective over time.

The post The Best Neck Engagement when doing Core Excercises first appeared on Move N Motion Fitness.

A balanced approach to food can help people feel stronger, maintain a healthy weight, support immunity, and reduce the risk of chronic disease. Small, practical changes often make the biggest difference. By focusing on nutritious foods, staying hydrated, and enjoying treats in moderation, healthy eating can become a sustainable lifestyle for everyone.

The Value of Everyday Whole Foods

Whole foods form the foundation of a healthy diet. Fruits, vegetables, whole grains, legumes, nuts, seeds, lean proteins, and healthy fats provide essential nutrients that the body needs to function properly.

Rather than seeking quick fixes or fad diets, people benefit most from regularly eating a variety of minimally processed foods. Different foods provide different vitamins, minerals, antioxidants, and fibre, making dietary variety especially important.

Healthy eating does not have to be complicated. Filling half the plate with vegetables and fruit, including a source of protein, and choosing whole grains whenever possible are practical strategies that work for most people.

Ginger: A Small Root with Impressive Benefits

Ginger has been used for centuries in cooking and traditional medicine. This aromatic root is valued for both its flavour and its potential health benefits.

Research suggests that ginger may help reduce nausea, particularly nausea related to motion sickness, pregnancy, or some medical treatments. Ginger also contains compounds with anti-inflammatory properties, which may support overall health.

Many people enjoy ginger in tea, smoothies, stir-fries, soups, or as a seasoning in everyday cooking. Fresh ginger can be grated into meals, while ground ginger can be added to baked goods or hot drinks.

Although ginger can be a useful addition to a healthy diet, it should be viewed as one part of an overall balanced eating pattern rather than a cure-all. Regular consumption of a variety of nutritious foods remains the most important factor in maintaining health.

Supporting Energy Through Iron-Rich Foods

Iron is an essential mineral that helps transport oxygen throughout the body. Without enough iron, people may experience fatigue, weakness, poor concentration, and reduced physical performance.

Iron requirements vary depending on age, sex, and life stage. Women of childbearing age often require more iron than men, and pregnant women have particularly increased needs.

Good dietary sources of iron include:

• Lean red meat
• Poultry
• Seafood
• Eggs
• Legumes such as lentils and beans
• Tofu
• Nuts and seeds
• Dark leafy greens
• Iron-fortified cereals

Animal-based foods contain haem iron, which is generally absorbed more efficiently by the body. Plant foods provide non-haem iron, which can still contribute significantly to iron intake when consumed regularly.

People concerned about iron deficiency should seek professional medical advice, especially if they experience persistent symptoms or have been diagnosed with low iron levels.

Vitamin C and a Strong Immune System

Vitamin C plays many important roles in the body. It supports immune function, contributes to collagen production, aids wound healing, and helps improve the absorption of non-haem iron from plant foods.

A wide range of fruits and vegetables provide vitamin C. Excellent sources include oranges, strawberries, kiwi fruit, capsicum, broccoli, tomatoes, papaya, pineapple, and Brussels sprouts.

Eating colourful produce throughout the day is an effective way to meet vitamin C requirements. Fresh fruits make convenient snacks, while vegetables can easily be incorporated into lunches and dinners.

Although vitamin C supports normal immune function, no single nutrient can completely prevent illness. A strong immune system depends on multiple lifestyle factors, including adequate sleep, regular physical activity, stress management, and a balanced diet rich in diverse nutrients.

Choosing Smarter Drinks for Lasting Energy

Many people rely on soft drinks, highly caffeinated beverages, or excessive amounts of coffee to fight fatigue. While these drinks may provide a temporary boost, they can also contribute to energy crashes, excessive sugar intake, and disrupted sleep patterns.

Hydration is fundamental to good health. Even mild dehydration can affect concentration, mood, and physical performance.

Healthier beverage choices include:

• Water
• Sparkling water with lemon or lime
• Herbal teas
• Milk
• Unsweetened tea
• Fruit and vegetable smoothies made with nutritious ingredients

Smoothies can provide vitamins, minerals, and fibre when prepared with whole fruits, vegetables, yoghurt, milk, or other nutritious foods. However, portion size still matters, and smoothies should complement rather than replace balanced meals.

Coffee can certainly be part of a healthy diet for many adults when consumed in moderation. The key is avoiding excessive intake and limiting added sugars and high-calorie flavourings.

Enjoying Sweet Treats in a Healthier Way

Healthy eating does not require eliminating desserts. Completely restricting favourite foods can make healthy habits difficult to maintain over time.

Instead, many traditional desserts can be prepared with more nutritious ingredients. Fruit-based desserts, yoghurt parfaits, baked apples with cinnamon, and homemade energy bites are examples of satisfying options.

Using ingredients such as oats, nuts, seeds, fresh fruit, and yoghurt can increase the nutritional value of sweet foods. Natural sweetness from fruit may also reduce the need for large amounts of added sugar.

Chocolate can still be enjoyed as part of a balanced diet. Portion awareness is important, and pairing small amounts of chocolate with nutrient-rich foods such as fruit can help create a more balanced snack.

The goal is not perfection but moderation. Occasional indulgences can fit comfortably within an overall healthy eating pattern.

Building Lifelong Healthy Habits

Healthy eating is for everyone because everyone benefits from nourishing their body. Simple actions such as eating more vegetables, including iron-rich foods, consuming vitamin C-rich produce, choosing hydrating drinks, and preparing balanced treats can improve overall wellbeing.

Sustainable nutrition is built on consistency rather than strict rules. Small, realistic changes made over time often lead to lasting results. By focusing on variety, moderation, and enjoyment, healthy eating can become an accessible and rewarding part of everyday life for people of all ages.

The post Unlock Healthy Eating for You Now first appeared on Move N Motion Fitness.

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