Your Advent Calendar Resource Platform

Here you have access to video guides to help you with your Daily Health Activities and Foundation Habits, tracking your points, and improving your fitness, strength, energy and overall health.

The two videos immediately below will guide you through the process of earning points and explain the nutrition guidelines.

On this page we have a collection of On-Demand workouts, guided meditations and breath-work, guided moving meditation practice videos (qigong, zone exercises), educational videos and healthy Christmas recipes.

Bookmark this page, and regularly check in, as we will be posting new videos, recipes and resources throughout the Advent Calendar Event.

Ways to Score Points

There are two ways you can score points throughout the Advent Calendar event.

  • Complete the Daily Health Activity, which you can find on your Advent Calendar poster, in your welcome pack and we will also email you 24 hours prior to each activity to make sure you’re up to speed and good to go
  • Smash out the four Foundation Habits – hydration, nutrition, sleep and fitness/wellbeing classes
    Listen to the Ways to Score Points video to find out more, and refer to the welcome pack and Advent Calendar poster for all the details.

Nutrition Guidelines

  • Eat plenty of wholefood vegetables, fruit, meat, full-fat dairy, eggs, legumes and wholegrains – preferably organic, and always without artificial preservatives, nitrates, flavourings or colourings
  • Completely avoid refined sugar eg. Table sugar, brown sugar, coconut sugar. Small amounts of maple syrup, honey and dried fruits such as goji berries are allowed, as are natural sweeteners such as stevia, erythritol, xylitol, monk fruit and yacon syrup
  • Completely avoid artificial sweeteners
  • Completely avoid refined vegetable oils such as canola, sunflower, safflower and soy bean oil. The following cold-pressed vegetable oils are allowed: olive oil (extra virgin), coconut oil, avocado oil, sesame oil, macadamia oil, sustainable palm oil
  • Completely avoid processed grains/flours, such as wheat flour, gluten free flours. Coconut, tapioca, almond and other nut flours are allowed

Christmas Recipes

Guided Meditation/Breathing

Can't attend the Live Zoom Guided Meditation classes with Wallis Murphy (Mon, Tue, Thu & Fri 2.30pm)? Or maybe you just want to add another meditation into your routine...below are a series of 10 and 20 minute guided meditations. Short enough to make it easy to make that decision to sit down, take a breath...and relax the body and mind for a moment.

Meditation is an ancient practice, and now it has been studied by modern science - showing that regular meditation can heal and support the body and mind is numerous ways, improving concentration, creative expression, sleep, reducing blood pressure, symptoms of irritable bowel syndrome, anxiety and depression...and the list of benefits goes on. Why not give daily meditation for at least 10 minutes a shot over this 4 week challenge, and see for yourself what benefits you experience.

Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever. This breathing technique is used by yogis as well as special forces soldiers. It is effective in slowing down ones resting breath rate, and can help correct fault breathing patterns. The technique involves breathing in for a count of 4, holding for a count of 4, breathing out for a count of 4 and pausing for a count of 4. This cycle is repeated for 7 rounds, or for as long as you wish. It can be very beneficial practising box breathing daily for 10-20 minutes. Try out the guided 10 minute box breathing video below, and if you would like to practice yourself, considering downloading the mobile app 'Box Breathe'.

You will also find a guided Wim Hof Breathing practice. The video goes into an explanation of the practice, followed by 3 rounds of powerful breathing, with a breath pause after each round. This practice is best completed first thing in the morning or during the day.

Guided Moving Meditation

Qigong is an over five-thousand year-old Chinese health method that combines slow graceful movements with mental concentration and breathing to increase and balance a person's vital energy. It can be described as a moving meditation. There are hundreds of different movements in the Qigong practice, however, you can experience profound benefits from practicing as little as 1 or 2 of the movements. The key is to move very slowly, mindfully and in sync with your breath. Below you will find simple guided Qigong videos to offer you an easy and effective introduction into this incredible ancient practice.

Zones exercises are a serious of slow meditative movements developed by Paul Chek, the founder of the CHEK Institute. Paul has had a significant influence on Ross De Vincentiis and how Ross came to develope the philosophy taught at Rossfit. Zones exercises are simple 'western'-style movements, designed to be practiced slowly in time with the breath in order to draw blood flow, energy, nutrients and vitality to various parts of the body to promote recovery, healing and general health and wellbeing. Below are a number of guided Zone videos for you to utilise to help add another mindfulness tool into your toolbox.

 

On Demand Workouts

Can’t attend a live online or face-to-face class? Never fear, we have your back. Here you will find pre-recordings of some of our best online bodyweight fitness, strength and yin yoga classes. And look in the Guided Meditation/Breathing section for pre-recorded meditations.

Guided Mobility

Good mobility is crucial for healthy movement…in fact, when people say they want to feel stronger, most of the time they really mean they want to feel more mobile. Good mobility allows freedom of movement, and the best way to stay mobile and improve your mobility is to regularly take your joints through their full range of movement, ideally in a functional manner (ie. While loading the joints with your own body weight or external weight). Here are some highly effective mobility routines you can complete in your own time. We recommend completely a mobility practice daily for a healthy supple long life.

Recipes

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More Resources

Below you will find further information on goal setting, mindset, nutrition and home training equipment. You can also watch a webinar presented by Ross on the Four Pillars of Health.

Advent Calendar Event Guide

There are two ways you can earn points throughout the Advent Calendar:

Daily Health Activities

- Look on your Advent Calendar poster, as well as in the daily emails you will receive from us to find out what the Daily Health Activity is for each of the 24 days. Record your scores on your poster or on the Excel Spreadsheet Point Tracker you received in your welcome email.

 

Foundation Habits

- Drink enough water (your weight in KG x 0.033 = Water in L. Eg. If you weigh 70kg > 70 x 0.033 = 2.31 > minimum 2.31L of water/day) = 100 points/day

- 8 hours minimum sleep = 100 points/day

- Attend group classes = 100 points/class (max. 200 points/day)

- Eat in-line with the healthy food guidelines = 100 points/day

 

HEALTHY FOOD GUIDELINES

- Eat plenty of wholefood vegetables, fruit, meat, full-fat dairy, eggs, legumes and wholegrains – preferably organic, and always without artificial preservatives, nitrates, flavourings or colourings

- Completely avoid refined sugar eg. Table sugar, brown sugar, coconut sugar. Small amounts of maple syrup (1 tsp), honey (1 tsp) and dried fruits (2 tbs) such as goji berries are allowed, as are natural sweeteners such as stevia, erythritol, xylitol, monk fruit and yacon syrup

- Completely avoid artificial sweeteners

- Completely avoid refined vegetable oils such as canola, sunflower, safflower and soy bean oil. The following cold-pressed vegetable oils are allowed: olive oil (extra virgin), coconut oil, avocado oil, sesame oil, macadamia oil, sustainable palm oil

- Completely avoid processed grains/flours, such as wheat flour, gluten free flours. Coconut, tapioca, almond and other nut flours are allowed

- Basically, keep the meals/snacks to wholefoods (vegetables, fresh or frozen fruit, preservative-free meat, fish, eggs, dairy, legumes, wholegrains (eg. brown rice, steel-cut oats, whole quinoa, millet, buckwheat)

 

FREQUENTLY ASKED QUESTIONS:

How do I add up my points for the 'alcohol-free week' health activity?

A: The Alcohol-Free Week activity is scored exactly the same way as the Intermittent Fasting Week. That is, you score 50 points for the first successful day, 100 points for the second consecutive successful day, then 150 points, and so on. If you are unsuccessful one day, then get back on track the following day, your accumulative points will start from 50 again. For example. If you were alcohol-free Mon (50), Tue (100) & Wed (150), then missed Thu & Fri, then were alcohol-free on Sat (50) & Sun (100), you would score a total of 450 points for the alcohol-free week.

Do I get points for a 1on1 or semi-private personal training session?

A: Yes, a 1on1 or semi-private personal training session counts the same as a group fitness class

If I attend a yoga class that isn’t a Rossfit yoga class, does that count?

A: It's great that you are doing different forms of movement. However, for the Advent Calendar you will not score points for a yoga class unless it's part of the Rossfit group classes