A personal trainer who is studying for a master’s degree in neuroscience has revealed the health and wellness rules she lives by, and why you need to change how you look at the gym if you want to see results.
Alexis Fernandez, 32, from Sydney, said training smart isn’t about spending less time at the gym, but rather altering how you view it.
‘I think we need to look at the gym as not only as a place to train, but somewhere to recover, stretch and clear the mind – we need to approach it entirely differently,’ Alexis told FEMAIL.
‘The body and mind are extremely intertwined, and your physical health has a huge impact on your mental health.’
A personal trainer who is studying for a Master’s degree in neuroscience has revealed the health and wellness rules she lives by (Alexis Fernandez pictured)
Alexis Fernandez, 32, from Sydney, said training smart isn’t about spending less time at the gym, but rather altering how you view it
Alexis trains for both her mind and her body with a range of workouts that include boxing, reformer Pilates, weight training, running, high-intensity interval training and daily walks.
Alexis’s weekly workouts
* One to two reformer Pilates sessions.
* One-on-one boxing session
* Two weight training sessions.
* One or two eight kilometre runs.
* Two high intensity interval sessions.
* Daily walk.
Some of the 32-year-old’s sessions are one-on-one like her boxing, and others are in classes or performed at home.
‘I walk every single day and like to use my walks to give me clarity before starting my working day,’ Alexis said.
‘Exercise releases a whole range of neurochemicals that alleviate stress, brain fog and help you sleep better.
‘It also improves your memory and protects you from neurodegeneration and depression.’
Alexis recommends that her clients go to the gym as much as possible, even if it’s only to do a quick stretch.
‘Consistently training will actually save you time,’ she said.
‘Sitting at work or home without moving your body makes you less productive, sluggish and in need of more sleep.
‘When you train, the positive effects on the brain, mental health and productivity will be life-changing.’
Alexis has just two health and wellbeing rules that she lives by: a decent amount of sleep every night and meditation
Alexis has just two health and wellbeing rules that she lives by: a decent amount of sleep and meditation.
‘Sleep and meditation are my two non-negotiables,’ she said.
‘My main priority is getting a good and deep sleep – at least eight hours.
‘The health benefits from good sleep are incredible and it’s the foundation for all other kinds of health, like nutrition, exercise and mental health.’
Alexis also finds meditation hugely beneficial for her mental health, as it ‘not only calms the mind and body, but changes how we perceive stress and threats, so we’re able to approach obstacles in the calmest and most proactive way possible’.
Alexis trains for both her mind and her body with a range of workouts including reformer Pilates, boxing, running and walking every single day
When it comes to her diet, Alexis is fairly carefree in her approach, provided there is some degree of balance to her meals.
‘No day is ever the same, I eat a huge variety of foods, but I do eat out for dinner five from seven of the nights per week,’ Alexis said.
‘I never restrict my calorie intake as I work out a lot, I just try to get a good variety of foods into my meals when I eat out.’
Alexis said she eats out five nights a week, but always makes sure she makes balanced choices with her meals
Alexis said with diet, it’s a good idea to always prepare for your weak moments
Alexis said her favourite cuisines are ramen, pizza, sushi, salmon burgers and stir-fry.
‘My one prerequisite for eating out is that the meal has a good balance of protein, carbs and fats, so that when I eat I’m satisfied and I don’t need to eat an hour later,’ she said.
Alexis said with diet, it’s a good idea to always prepare for your weak moments.
She has a sweet tooth, so prepares for this by eating something with protein that will satisfy her like nuts.
‘This means that if I do eat sugar, it’s only a tiny amount and I don’t crave it anymore,’ Alexis said.
To find out more about Alexis Fernandez, you can visit her Instagram page here.