We know that joining the gym can be a confronting process if you have a lot of health, wellness and fitness goals that you would like to achieve. It can be challenging and worrying, but that’s why we are here to support you. This is a guide to achieving the best my first gym experience. It is a guide for all walks of life, so whether you’re a student, parent or a first-time gym-goer, we have you covered.

My First Gym Experience

Everyone remembers their first day in the gym. It’s a day where we face some of our greatest challenges. Weight loss, in particular, is quite a huge part of someone’s journey. Some people can also feel nervous about their first day in the gym because they have no idea how to use gym equipment.

At Live Well Health Clubs, we make things far easier and far more empowering. We want you to enjoy the first experience at our gym, thus, we are here to teach you anything that you need to know about classes and training in the gym.

Whether you are new to a class, new to training, or new to using the equipment, we are here to help take the stress away and make your experience a positive one.

First Day workout 

A first-day workout should be as empowering as possible. It should inspire you to return and enjoy every workout that you take part in. 

Back to Gym

Our 24-hour fitness club promises that you will enjoy your time using our facilities. We want you to make the most of your membership and get as many benefits for your money. For many of our first-time members, we aim to make your first gym experience one to remember, so that you would like to return and continue enjoying the health benefits.

Mistakes You Should Not Make on Your First Day at the Gym

There are many mistakes you should not make on your first day at the gym. But in this guide, we would like to focus on the main mistake that is made. Here’s how to avoid it.

Be Kind to Yourself

To enjoy your time in the gym, it requires you to truly be kind to yourself. There is no benefit in putting pressure on yourself to try to achieve everything in one go. We recommend taking it easy on your first day and simply trying out and testing a few things to see what you love most. This will help you to determine whether you enjoy certain training or prefer another. 

When you are kind to yourself during your first gym experience, you start to enjoy the workouts and want to return. By returning and putting a routine in place, you are more likely to achieve your goals.

Free Gym Session

Ready to start your fun and exciting gym experience? Live Well Health Clubs offer a free gym session so that you can see the benefits for yourself. Take part in one of our yoga classes to relax and unwind or a spin class for a chance to burn a huge amount of calories. We are located in a range of areas in Sydney, offering world-class training programs. You can join the community by signing up with a gym membership today to start living your best life.

Good Life Gym

What do we mean by a good life gym? Well, we mean that showing up to the gym each day does not have to feel like a chore. When you opt for a 24-hour fitness facility like Live Well Health Clubs you will have the best gym motivation. This is because we aim to make every member’s journey exciting. We promise that grabbing your gym bag and hitting the gym is the fitness passport to your new life!

Workout Mix

Need a workout mix to change things up a little? You don’t have to perform the same training every day at Live Well Health Clubs. This is because we have a range of facilities for all walks of life. 

Live Well Health Clubs Locations

Live Well Health Clubs operates in a range of convenient locations in Sydney. You can book in for a free gym session today to see the benefits for yourself. We welcome everyone to the family and promise exceptional service.

GREGORY HILLS

Live Well Health Clubs Gregory Hills

16/1 Gregory Hills Drive

Gregory Hills NSW 2557

ROUSE HILL

Live Well Health Clubs Rouse Hill

4 Commercial Road

Rouse Hill NSW 2155

EASTERN CREEK

Live Well Health Clubs Eastern Creek

MM1, 159 Rooty Hill Road South

Eastern Creek NSW 2766

10 Gym Quotes for Gym Motivation

Do you enjoy working towards achieving your health and wellness goals? It can be beneficial to create a vision board. This is what creates gym motivation. We have also come up with some gym quotes that you can use to attach to your vision board. This will motivate you to show up each day and achieve your goals. Here are 10 of our favourite quotes to use for gym motivation.

1. ‘The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion’. – Arnold Schwarzenegger, seven-time Mr Olympia
2. ‘Success usually comes to those who are too busy to be looking for it’. – Henry David Thoreau, poet and philosopher
3. ‘All progress takes place outside the comfort zone’. – Michael John Bobak, digital artist
4. ‘If you think lifting is dangerous, try being weak. Being weak is dangerous’. – Bret Contreras, sports scientist
5. ‘The only place where success comes before work is in the dictionary’. – Vidal Sassoon, hairstylist and businessman
6. ‘The clock is ticking. Are you becoming the person you want to be?’. – Greg Plitt, fitness model
7. ‘Whether you think you can, or you think you can’t, you’re right’. – Henry Ford, industrialist
8. ‘The successful warrior is the average man, with laser-like focus’. – Bruce Lee, actor and martial artist
9. ‘You must expect great things of yourself before you can do them’. – Michael Jordan, basketball player
10. ‘Action is the foundational key to all success’. – Pablo Picasso, visual artist

Gym Motivation Videos

There are many gym motivation videos out there to support you on your journey. Music is a key part of any workout. Ensure you have access to a motivational playlist, anytime, anywhere. This inspires you to work better within your fitness program. Check out Youtube for a range of gym motivation videos that have been created for 2020.

Building a Positive Atmosphere

There are many ways to build a positive atmosphere within a gym. Live Well Health Clubs has always been passionate about creating a space that everyone loves and we believe that this should not just happen during training, but in all areas of life.

10 Ways to Build a Positive Atmosphere

Here are 10 ways to build a positive atmosphere so that you can attain wellbeing in all areas of life.

Use Daily Affirmations

Words have extremely positive power. When you communicate, your words can not only influence others. You can also transform your internal state of wellness on a deep and profound level.

Affirmations are powerful, positive statements.  They aim to direct your conscious and subconscious mind. They challenge previously held unhealthy and negative thinking patterns. When they are spoken out loud, they can alter your:

• Thoughts
• Emotions
• Belief systems
• Behaviour

Eat a Balanced Diet

When we eat a balanced diet, we are able to completely nourish our bodies with the right nutrition. Eating a balanced diet also has a positive impact on our mental health.

Drink More Water

It’s not just about drinking more water. It’s about replacing fizzy and sugary drinks with water. Drinking water should come naturally, and research shows that we should not wait until we are thirsty. We should drink more water each day to hydrate all parts of the body. This is especially important for those wanting to create an atmosphere gym. The more you work out, the more water needed.

Join a 24 Hour Fitness Gym

Join a 24-hour fitness gym so that you can attend whatever time of the day. Create a positive atmosphere by showing up to a range of workouts that will challenge your mind and body. This will open the doors to body, mind and soul transformation.

Create a Vision Board

To create a positive atmosphere, we must set goals and put them in place. We can do this by creating a vision board. There are many great ways to create a unique vision board – you can add lots of motivational quotes and colour to inspire you to achieve your goals. 

Practice Mindfulness

Practicing mindfulness is just as important and doing the rest. Once we have shown up and done the hard work, we must also slow down. Slowing down to be mindful means doing something without being distracted. It’s about being fully present in the now.

Put Healthy Habits in Place

When we put healthy habits in place within our lives, we are able to feel more positively uplifted. We can be sure that we are taking good care of ourselves. We can create a positive atmosphere by showing up to daily routine training.

Develop a Routine

When we develop a routine, our body clock can thrive at its optimal level. This means being productive by setting aside time for work and other activities. It also means going to bed at the same time each night because when our body clock has a routine, it can achieve an optimal state of health.

Create Art

When was the last time you put paint to the canvas just for the fun of it? We often try to do many things in life and expect an outcome. But the truth is that we can build a positive atmosphere by doing the things that we love. We create this through healthy expression and creativity. Create some art for your home and see the benefits for yourself. Most importantly, enjoy the journey!

Journal Your Emotions

Sometimes it’s good to put pen to paper. It’s nice to express your emotions through writing. Write down your dreams and goals in a journal and stay on top of achieving them. This is particularly important for creating a positive atmosphere because it enables you to track exactly how you are feeling each day regarding your workouts.

Workout Music

Workout music is available to use on many platforms. Whether it’s YouTube or Spotify, access to workout music is endless. Choose a playlist that will help you move forward to achieve your fitness goals. Ask yourself the following questions:

• What workout music is best for me?
• What workout music helps me train better?
• What workout music motivates me?

Gym Towel

Live Wellness Health Clubs has a strict measure in place due to the current COVID-19 crisis – no gym towel, no workout. We have put this in place because we are here to protect every member who walks through the door. We aim to keep this club as clean and healthy as possible, so don’t forget to bring your gym towel.

Worst Types of Gym Behaviour

The worst types of gym behaviour are not attending the gym at all. You have to show up to your training program each day if you are serious about achieving your fitness goals. 

Other worst types of gym behaviour are comparing yourself to others. This is a very unhealthy approach to achieving your goals because comparing yourself to others does not help you or anyone. Remember that everyone is at different stages in achieving their goals so you must focus on the journey and not so much the destination. And more importantly, you need to enjoy it your time spent in the gym.

Gym Membership

Looking for a gym membership that offers a range of facilities? When you sign up to Live Well Health Clubs, you open the door to endless possibilities. Here is what is on offer at Live Well Health Clubs:

24 hour Fitness Gym

Our 24 hour fitness clubs source world-class trainers that are elite, qualified instructors. These coaches specialise in their field of expertise. Together, they curate and deliver powerful training curriculums. This creates the best opportunity for developing the mind, body and spirit.

Training Programs

Live Well hosts one of the largest range of group classes in Australia. In our range of 24 hour fitness programs, we offer:

• Studios
• Fitness zones
• A mixed martial arts arena
• A spin room
• Functional zones

Martial Arts

Live Well provides martial arts programs for children, youth and adults. Coached by some of the world’s best martial arts trainers, you can enhance your confidence. These workouts make a huge difference to the way you feel on a physical, mental and emotional level. They enable you to meet your desired health, wellness and fitness goals.

Child Minding

Child minding is available at Gregory Hills and Rouse Hill. Leave your children in the hands of a professional and caring child minding team while you train in the gym. Live Well Health Clubs offer quality and hassle-free experiences, enabling you to be confident that your children are being taken care of in the right place.

Supplement Store

Live Well have a supplement store. They provide the best possible nutrition so that you can nourish your body. Not only is nutrition important for your body, but it is also important for your mental health too. We provide a range of renowned brands so that you can buy the best nutrition for your health.

Total Gym Fit

Do you want to be total gym fit? Live Well Health Clubs have a range of equipment in the 24 hour fitness gym. We empower all of our members to be total gym fit from the moment they start with us.

Recreation Gym

You don’t always have to join a gym for body transformation purposes. Come join our gym for recreational purposes where you can develop your mind and spirit too.

Mind

24 hour fitness gyms offer the ability to create a positive mental attitude. You can attend the gym at any time of the day to transform negative thoughts into positive. We all need healthy thoughts to maintain a positive mental attitude.

Body 

24 hour fitness gyms offer the ability to create a physical transformation. This is because you can attend at any time of the day to work your body and get those endorphins pumping. We all need an endorphin release to ensure we feel our best.

Spirit

24 hour fitness gyms offer the ability to create purpose in one’s life. This is because you can show up at any time of the day to put your energy into something healthy and worthwhile. We all need a purpose in life to feel fulfilled.

Gym Routine

Having a gym routine is the best way to achieve your health, wellness and fitness goals. Signing up to our fitness club is the best way to create a gym routine; this means two things.

1. Having a gym routine means showing up on a daily basis to make the most of your gym membership. It means turning up the same time every day to put a healthy routine in place.
2. Having a gym routine also means focusing on particular workouts each day. For example, Monday could be leg day and Tuesday could be arm day, etc.

24-hour Fitness 

Research shows that many people are asking the following question:

• What is the cheapest gym to join?

The truth is that you should not be looking for the cheapest gym to join. You should be looking for gym memberships that offer a range of facilities. The more facilities on offer the more chance you will achieve your goals. Training is not always about body transformation – it is as much about opening your mind to new challenges through different workouts.

Gyms Near Me

We all know that it’s better to have a gym that is close to where you live. This generally makes life a lot easier and convenient. You can do your research on the internet to find a gym near you. Do your research well because there are often amazing gym memberships that you have never known about available near you.

Personal Trainer Near Me

When you are looking for a personal trainer near you, take some time to ask yourself these questions:

• Where would you like to take part in your personal training?
• How much does a personal trainer cost?
• What training programs does a personal trainer offer?
• Are there gym memberships that offer personal training programs too?

Yoga

According to Yoga Australia, “Yoga is recognised as an ancient system of philosophies, principles and practices. It derived from the Vedic tradition of India and the Himalayas, more than 2500 years ago. It is a system that recognises the multi-dimensional nature of the human person. It primarily relates to the nature and workings of the mind. This is based on experiential practice and self-enquiry.”

Yoga Classes Near Me

Looking for yoga classes near you? Live Well Health Clubs offers gym memberships, with yoga classes available at our state-of-the-art clubs. Here are the locations of Live Well Health Clubs, open 24/7 in Sydney:

GREGORY HILLS

Live Well Health Clubs Gregory Hills

16/1 Gregory Hills Drive

Gregory Hills NSW 2557

ROUSE HILL

Live Well Health Clubs Rouse Hill

4 Commercial Road

Rouse Hill NSW 2155

EASTERN CREEK

Live Well Health Clubs Eastern Creek

MM1, 159 Rooty Hill Road South

Eastern Creek NSW 2766

Live Well Health Clubs Gym Memberships

Our club is renowned for being a place where you can nurture all elements of yourself. Here you can work towards attaining the following results:

• Physical wellness
• Body transformation
• Positive mental attitude
• Focused mindset
• Purpose and passion
• Emotional freedom
• Spiritual nourishment

Boot Camp

Boot camp is a great way to create discipline in your life. Mayo Clinic states that “Fitness boot camps often appeal to people looking for a more intense workout. Boot camp exercises usually involve ballistic, rapid movements that can be too challenging to those who aren’t already in shape.” 

Boot camp is sometimes part of gym memberships. You may have to pay an extra fee to take part, however, some boot camp classes are available as part of your membership. Do your research to see whether boot camp is the right fitness solution for you.

Live Well Health Clubs gym memberships also include the following classes:

• Boxing Classes
• Zumba Classes
• Body Combat

• Improved positive mental attitude
• Physical transformation
• Emotional freedom
• Purpose and passion
• Spiritual nourishment
• Accountability
• The ability to live from a blank canvas where anything is possible
• Overall wellness

Stay Accountable with Group Training

Taking part in group training as often as possible is the best way to improve your health and wellness goals. You are able to constantly strive towards achieving your best life. When you workout with a team, you are able to integrate accountability into your life and having such accountability is great for achieving everything that you desire.

live from a Blank Canvas

If you start your day with a blank canvas, then anything is possible, allowing you to live with an open mind. An open mind creates great opportunity and possibility. At Live Well Health Clubs we are passionate about seeing each day as a blank canvas. You can be the art director of your own life and create something that is enriching.

Go into each group training class with an open mind and heart, without having any expectations. You will begin to see many positives come from this because group training offers the chance for you to reach personal goals as well as team goals.

Stretching

After every group training class, there will always be time to stretch. One of the best stretches to do is the child’s pose and knee-to-chest is also great too. These stretches are great to incorporate into your daily life, even when you do not have time to attend group training or the gym.

Child’s Pose

This old-school yoga pose works on your hamstrings and spinal extensors. It helps to relieve pain, stress and tension that you can have along your spine, neck, and shoulders.

Its relaxing effect on your body and also helps to loosen up tight lower back muscles. It promotes flexibility and blood circulation along the spine.

Here are the steps to follow a child’s pose – stretches for lower back pain.

1. Put your hands and knees on the ground. Sink back through your hips to rest them on your heels.
2. Hinge at your hips as you fold forward. Slowly walk your hands out in front of you.
3. Rest your belly on your thighs softly.
4. Extend your arms in front of you or alongside your body with your palms facing upwards.
5. Focus on breathing deeply. Be mindful about relaxing any areas of tension or tightness.
6. Hold this pose for up to 2 minutes.

Knee-to-chest Stretch

This stretch relaxes your hips, thighs, and glutes. It is a beautiful stretch because it promotes overall relaxation throughout the body. Follow these steps for a perfect knee-to-chest stretch.

1. Lay down on your back. Place both knees bent and put your feet flat on the floor.
2. Keep your left knee bent.
3. Draw your right knee into your chest and clasp your hands behind your thigh. Always avoid lifting your hips.
4. Breathe deeply, releasing any pain, stress or tension.
5. Hold this pose for 3 minutes.
6. Repeat with the other leg.

At Live Well Health Clubs, we empower every single member to nurture their mind, body and spirit. We do this by offering the best gym facilities and insightful blog posts. Our mission is to inspire and support you in achieving your goals – big or small. Here are our top tips and recommendations for reaching your fitness goals:

Vibe

When you create a positive vibe around what you do, you tend to do things really well. Try raising your vibe each day to ensure that you enjoy your fitness program. If you enjoy your fitness program then the chances are that you are more likely to achieve your health, wellness and fitness goals. 

It is said that integrating good vibes into your life is an act of self-love. If you want to feel even more inspired to vibe your way through life and meet your goals then read this book. Good Vibes Good Life: How Self-Love Is the Key to Unlocking Your Greatness.

Amazon states that “This book is a collection of Vex’s most popular wisdom. It is a guide to transforming negative emotions into positive ones, developing self-love, mind mastery, goal setting, and finding a deeper purpose in life.” Try reading a few pages each day and see how you can begin to transform your mind.

Snap

Snap up each day with a passionate heart so that you can achieve your goals. If it means setting your alarm a little earlier than usual to fit in extra healthy habits, then be sure to do it. You can show up to each day by integrating the following elements into your life:

• 20 minutes of meditation
• A full-body workout
• Stretching
• Goal setting
• Reading a few pages of a book
• Eating more fruit and vegetables
• Drinking more water
• Taking a walk

Myzone

Download the Myzone app to have it ready on your phone to book classes. This is a great app to keep everything organised and plan ahead.

feel Good

Write down your goals on paper and create a vision board so that you can turn your dreams into reality through the power of words. Research shows that if we can visualise our fitness goals then we certainly can achieve them. In fact, we are more likely to progress further on our fitness journey if we have a vision board. 

If you don’t know where to start with your vision board then head to your local newsagent. They have many inspirational magazines available to purchase. These magazines are filled with powerful quotes and images that can truly help you to focus your mind, body and soul. When we are focused on our fitness goals, we are more likely to enjoy them because it gives us a sense of purpose.

30-minute Workout

If you cannot fit in a full-body workout each day then a 30-minute workout is great. There are many benefits to putting a fitness workout in place for just 30 minutes each day. You can do any of the following:

• Lower back exercises
• Ab Workout
• Weight training
• Walk around the park
• Run or jog
• Swimming

Personal Timetable

Set up your own personal timetable and write one out so that you can stay accountable and make healthy decisions. When we create our own personal timetable, we are able to install routine in our life. Having a routine is a very healthy tool because it keeps us focused and balanced.

Beat Your Personal best 

Every day is an opportunity to improve on your personal best in fitness and become even better at what you do. When you are able to move forward and reach your goals, you can start to feel more accomplished.

It is useful to consider BMI alongside waist circumference. This is because the waist measurement helps to assess risk. This is done by measuring the amount of fat carried around your middle.

BMI is a useful bodyfit tool for most people over 18-years-old, however, it is only an estimate. It does not take into consideration age, ethnicity, gender and body composition.

If you are suffering from challenges around your weight, it is important to speak to your doctor. It can also be helpful to discuss your health and fitness goals with a personal trainer. When you speak to experts about your BMI, you can begin to work towards the ultimate you.

Looking to make an everlasting change to your health? Live Well Health Clubs are here to help you achieve your BMI goals. Step into life at our state-of-the-art gym where you can nurture your mind, body and soul.

Calculate Your BMI

Want to calculate your BMI? Click here to go to the Live Well Health Clubs BMI calculator page. It is absolutely free and it can guide you towards your next steps in overcoming any health and fitness challenge.

HIIT Workout

HIIT workout is one of the best ways to raise your heart rate. It is an active life fitness that enables you to embody overall wellbeing. 

Men’s Journal states that “High-intensity interval training (HIIT) has the fitness industry buzzing. This is because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work. This is followed by short periods of active rest. It makes the bodywork harder than it does during steady-state cardio. There are no excuses for not whipping yourself into shape.” 

Gym

When you join the Live Well Health Clubs state-of-the-art gym, you are opting to live your best life. We offer a range of facilities and equipment so that you can do your very best to reach your BMI goals.

Live Well Health Clubs Locations

GREGORY HILLS

Live Well Health Clubs Gregory Hills

16/1 Gregory Hills Drive

Gregory Hills NSW 2557

ROUSE HILL TOWN CENTRE

Live Well Health Clubs Rouse Hill

4 Commercial Road

Rouse Hill NSW 2155

EASTERN CREEK

Live Well Health Clubs Eastern Creek

MM1, 159 Rooty Hill Road South

Eastern Creek NSW 2766

Oran Park and Narellan

Do you live in Oran Park or Narellan? This is a great opportunity for you to join the Live Well gym. This is the perfect chance for you to join our family and work towards your BMI goals. Live Well Health Clubs Gregory Hills is located very close to Oran Park and Narellan.

Recommended Daily Allowance for Protein

RDA is set by the Institute of Medicine of the National Academy of Sciences. They suggest that the minimal requirements of healthy adults are 0.8 gram per kilogram per day.

The RDA is only an average and this is because requirements vary depending on whether a person is:

• A child
• An adult
• Elderly
• Pregnant
• An athlete
• In ill health
• Obese
• Losing or gaining weight

Growth and Development

Pregnant women, infants, and children are in a life stage when growth is a priority. These are the types of people who should increase their intake for optimal wellness.

As a child ages, the protein requirements slowly decline. By 10-years of age, a safe level of protein is about 0.9 gram per kilogram. This is a level only slightly higher than for an adult.

The Elderly

Requirements for the elderly are different than for other adults. Failure to meet those increase protein needs can result in:

• Loss of muscle
• Loss of other lean mass
• Lower antioxidant capacity
• Lower immune function

All these elements play a role in increased risks of illness and fragility.

Protein supplementation such as a whey drink can be taken before or right after exercise. A popular brand that we recommend is True Protein. This might help older people to regain muscle. This is because whey is effective for muscle growth. Bodybuilders are well known to ingest it immediately before or after strength training. This is to increase muscle growth and exercise physiologists have studied this practice. It has been proven to work.

Athletes

Here are some recommendations for high-performance athletes.

• Aim to eat approximately 0.4 gram per kilogram of body mass of protein per meal.
• Space protein-containing meals 3 – 5 hours apart.
• Consider taking glycine supplements.

Here are some recommendations for athletes in energy restriction.

• Perform resistance exercise during energy restriction to preserve lean body mass.
• Ensure adequate intake helps appetite control during energy restriction.

The Optimal Amount

Optimal intake varies depending on goals and underlying health conditions. Consuming more protein can reduce hunger and increase muscle growth, but consuming too much may also have some negative consequences.

Benefits

• Can be good for your bones
• Can lower your blood pressure
• Can help to maintain weight loss
• Can help your body to repair itself after injury
• Can boost metabolism
• Can reduce cravings
• Can reduce hunger levels
• Can increase muscle strength

Speak with your GP professional to answer any medical questions that you have.

Live Well News

Loved this post? We have more health and fitness articles that will assist you on your journey to wellness. Check out this Gut Cleanse to Restore Gut Health article.

• Mood
• Skin
• Weight control
• Immunity
• Energy levels

Common Gut Cleanse Questions Answered

How can I restore my gut health?

The answer to restoring gut health is eating fermented foods for a gut cleanse. Fermentation creates nutritious and easier to digest food. It is nutritious because the fermentation process adds the following to the food:

• Live enzymes
• B Vitamins
• Protein

Restoring gut health happens by increasing the bioavailability of minerals present in food. This then helps the body to assimilate more nutrition after the process of a gut cleanse.

What are the symptoms of an unhealthy gut?

Levels of good bacteria in the stomach can become diminished over time which requires a gut cleanse. This happens through eating too much sugar and processed or artificial foods. Other causes can be factors outside of our control such as taking antibiotics. Symptoms of an unhealthy gut can include:

• Sugar cravings
• Chronic fatigue
• Upset stomach
• Unintentional weight changes
• Sleep disturbance
• Skin irritation
• Food intolerances

How do I detox my gut?

There are many ways to gut cleanse but one of the best ways can be to eat fermented foods and drink fermented drinks like kombucha. Try drinking a small amount of brewed kombucha a couple of days in a row and see how you feel. Most people enjoy drinking it because it is a much healthier alternative to coffee and tea. Drinking plenty of water also helps the process of a gut cleanse.

Restore Gut Health Recipe

Kombucha is a fermented energising drink that has gained popularity in the past 5 years. The fermenting process involves the help of symbiotic colony of bacteria and yeast. Most kombucha needs both sugar and caffeine to survive. So, it thrives on sweetened black or green tea.

To make kombucha tea at home for your gut cleanse you can do either of the following:

• Use a small piece of kombucha mother, or,
• Make it out of the store-bought, live-cultured plain kombucha drink.

The fermentation process with kombucha mother is usually faster than a kombucha drink. Here is the recipe for making homemade kombucha, perfect for your gut cleanse journey.

Ingredients – makes 1.5 litres (6 cups)

• 960 ml / 4 cups water
• 2 tablespoons sencha green tea (or other green/black tea)
• 100 g raw brown sugar
• Small piece of kombucha mother or 480ml live-cultured plain kombucha drink
• 1.5-litre glass jar
• Muslin cloth or paper towel
• Rubber band

Steps

1. Bring the water to a boil. Remove from the heat and add the loose tea or tea bags. Steep for around 10 minutes. Strain the tea into a clean jar, add the sugar and whisk until dissolved. Let it cool to room temperature. Add the piece of kombucha mother or kombucha drink. Cover with a muslin or paper towel and fix with a rubber band.
2. If using the mother, let it sit for one week, then check and taste. If it is too sweet then let it brew for longer. If using kombucha drink, then after the first week you should check it every couple of days. A kombucha skin should start to form on the surface of the tea.
3. Ferment until it reaches the desired taste. You can enjoy it sweet or wait longer for a sour and fizzy kombucha. When you are happy with the taste, then transfer the liquid into another jar and refrigerate.
4. Make sure that you only use clean equipment when handling kombucha. If mould appears on the surface then throw everything away and start over.

Live Well News

Exercise is just as important as nutrition when it comes to a gut cleanse and achieving optimal wellness. Join Live Well Health Clubs today to become part of our fitness community.