Calling All Group Fitness Fanatics (and wannabe fanatics)

Hey Guys!

We are looking for people interested in group fitness training in Glenorie. Two clients want extra people to train with – this is a great way for you to get fit and a cheap option too. It’s $15/session for an hour session.

So if you live in the Hills District, have been looking to get a personal trainer and like the idea of a more cost effective way of getting fit and in shape then check out Slim Down Shape Up and get in contact with us ASAP.

Before I go I thought I’d leave you with a real quick fitness tip. Be aware that high intensity exercise can cause an increase in your appetite. It is very easy to overcompensate, eating more calories than you actually burned during the session. For optimal results use both a balanced diet and an effective exercise regime to lose weight, don’t try and favour one or the other.

That’s it for now guys. Again if you are after a Hills District Personal Trainer then check out Slim Down Shape Up.

2010
06/02
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What to eat for breakfast?

The title says it all. What constitutes a healthy, tasty breakfast?

Contrary to what colourful toucans, cool looking tigers and monkeys high on cocoa would have you believe, those tasty, heavily marketed cereals are not a good breakfast meal. They are loaded with sugar, and often times salt, the latter of which you may be suprised to hear as it is virtually impossible to taste the saltiness – but it is there! Nutri grain and corn flakes have incredibly high sodium intakes.

There are some who follow the conspiracy theory that big companies are combining ideal amounts of sugar and salt to make these foods addicitive. I’m not going to get into that here. But there is not doubt that sugar and salt create artificial reactions in the brain that cause you to crave more and more and prevent your brain from detecting the full signal – causing you to over eat? Ever notice that if you have cereal for breakfast you start craving it for lunch, dinner, etc.? Ever notice that it is remarkably easy to finish an large packet of cereal way too quickly?

What your body needs

Think of breakfast as two words – break and fast – essentially you are breaking the intermittent fast from not eating overnight. So your body is on the lookout for nutrients when you wake up. This is why breakfast is so important. It kick starts the metabolism, provides energy for the day, refuels glycogen stores and prevents hunger later in the day by controlling blood sugar levels. It also helps reduce cortisol levels, a hormone that is linked with fat storage in the midsection and is elevated in the morning.

A healthy breakfast contains these essential elements:

  • Complex carbohydrates for energy
  • Protein to rebuild tissue
  • Healthy fats for skin health and general bodily functions
  • Fibre to keep you full and regular
  • Water, because you wake up dehydrated!

What Foods Are Best?

So you now know some of the basic elements of a healthy breakfast. But what foods actually provide these nutrients? It would be pointless to list meals because everyone has different tastes and likes. So instead I will list a number of ingredients that provide some or all of the essential elements of a healthy breakfast.

  • Oats – full of fibre, complex carb, B vitamins and is slow release energy.
  • Fruit – fibre, water, vitamins, minerals, carbs, all around good stuff
  • Pepitas and other seeds – sprinkle over fruit salad or oats for your serve of healthy fats.
  • Wholegrain cereals – the only ‘good’ type of cereal. Even then you still have to be careful that the product is indeed wholegrain – look for 100% wholegrain on the ingredients list.
  • Skim Milk – Low fat, protein, low GI carbs
  • Berries – antioxidants, goes well with lots of things
  • Yoghurt - calcium, opt for low fat
  • Water – hydrating, awakening and cleansing
  • Dark Rye and black bread – generally bread isn’t a great option but these types are some of the healthiest you can get.

There’s a general list of healthy breakfast foods. Hopefully it sparks an idea for your own breakfast. Just a little change here or there can make a huge difference in your energy levels, well being, hunger and health.

Slim Down Shape Up

Hills District Personal Trainer

2010
05/07
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Five Necessities For Your Home Gym

Let’s say you’ve chosen to set up your home gym. Your going to need equipment. If you are rolling in cash like there’s no tomorrow, then this article isn’t for you. You may as well just walk into Workout World and ask for ‘one of everything.’ That way you’re bound to find some useful equipment somewhere.

For those who just want the basics, whether it to save money, room in the house or just so you have the basics to get in a great workout, we’re going to look at five pieces of equipment that every gym should have. (As a side note, I am assuming you already have running shoes…and clothes)

  1. Weights. Weight plates are a one off expense. They will literally last a lifetime. How much weight you will want to buy depends on how strong you are. But whether you are a slightly built female just starting out with weight training or a 30 year old gym junkie who looks like he eats small children for breakfast – weights are a necessity for your home gym.
  2. Dumbbells and Barbells. Dumbbells are the shorter ones, barbells the longer ones. Buy two dumbbells and one barbell and you are set. There is literally an endless supply of exercises you can perform. If necessary, your home gym can suffice at just weights, dumbbells and a barbell. For exercise ideas stay tuned to this blog.
  3. Skipping Rope. Not too expensive and lasts a long time. Jumping rope is great cardio – why do you think boxers use it so often in their training? With jump rope, running, walking, etc you have a lot of cardio options.
  4. Mat. These are sometimes called yoga mats and are the rubber mats you see over in the ‘Abs and Stretch’ section of a gym. Even this isn’t a necessity but it sure helps when your doing abs on a comfortable surface, and don’t have to worry about your back bone rubbing on the hard floor. Again, the number of floor exercises is virtually limitless.
  5. Bench. Preferably buy an adjustable bench so that the number exercises you can do on it is greater.
  6. (Bonus) I know I said five pieces of equipment but there is one more I think is essential for guys and girls who are lifting HEAVY weights. It’s a power rack. These pieces of equipment will act like a spotter, so you won’t be left with a weight on your chest when you couldn’t get that extra rep. Power racks, while expensive, are a great investment – you can pick one up for just over $1000 and they are absolutely essential for anyone who wants to lift heavy weights and train alone.

 

You may have noticed that I didn’t mention one of the FIRST pieces of equipment people associate with a home gym set up – the treadmill! Then the second is the stationary bike, then the rower, etc. But these sorts of machines aren’t essential to home gyms. In fact they can be detrimental. You can’t do too much different on a treadmill. So you eventually end up getting bored if that’s all you do. But with the equipment listed above you are forced to mix it up. It keeps it interesting. And for the price of a brand new treadmill you could easily purchase all the equipment listed above. So while treadmills/bikes/steppers are great, and I do incorporate them at times into my clients’ sessions, they aren’t a necessity for a home gym. On the other hand, the equipment listed above comes pretty close to mandatory on the ‘Home Gym Equipment Checklist.’

2010
04/27
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Three Important But Forgotten Stretches

Have you ever done a workout, worked really hard, got to the end and thought “I can’t be bothered stretching.” The answer is yes, right?

Well lets assume you ALWAYS stretch, which of course you should. Stretching prevents injury, loosens tight muscles, prevents imbalances and speeds recovery from workouts.

But even those who always stretch may forget the odd stretch or two. So I want to bring to light three stretches that should be in every program.

Hip Flexor Stretch

The hip flexors are the group of muscles that lift the leg ‘up’ in the kicking motion. They are located at the top of the leg, on the front of the hip. These muscles are used in pretty much everything and as a result are prone to overuse.

You should, at least in theory, balance muscle contraction with stretching. For example if you work a muscle, ie it contracts, you should stretch it out to prevent muscle tightness which can lead to injury.

In the case of the hip flexors, which are pretty much used in everything (particularly jogging/running) then it is obvious that they need stretching after every workout.

The stretch you should perform can be found here

Glute Stretch

I this case, when I’m referring to the glutes I am referring to the group of muscles of the hip and butt that are used in hip extension – pushing off when running for example. Sure, it is not anatomically perfectly accurate – technically the glutes are made up of the gluteus maximus and gluteus minimus - but it does the job for what I’m trying to point out.

The muscles of the butt are and hip area are extremely strong muscles. They are the main engine when you sprint and run (contrary to what most people think it is the glutes that are the prime mover when you sprint, not the quads, ever notice how big a sprinter’s back side is?)

But because this area is made up of a bunch of muscles all working together, one muscle that becomes tight can cause a great deal of issues. So you have to stretch out your glutes, and the truth is most people don’t.

The stretches I advocate for stretching out the glutes are below:

Glute Stretch 1                  Glute Stretch 2

Cobra Stretch

This stretch again focuses on the hip area. You may have noticed this recurring theme. The reason is this: there are many muscles surrounding the hip area and they are all used in virtually every activity. Tightness in the hip muscles, essentially the core musculature of the body, can cause issues elsewhere – primarily the lower back. In fact, if you have back pain there is a high chance you can alleviate it or atleast lessen it with the stretches mentioned (please consult chiropractor or physio therapist first).

So the final stretch I want to show you is called the cobra stretch. This stretch works the muscles that tighten up when we are in a seated position. Driving, sitting at work, sitting at home, riding a bike – if you do any of these for an extended period this stretch is for you! Cobra Stretch Make sure to take it easy as this stretch does put the body in an awkward position.

Stretching is important and the stretches mentioned above should be in everyone’s stretching routine. Try them out and you will feel looser and more flexible straight away.

2010
04/20
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Turn down fitness avenue on your way to weight loss street

Tonight I finished training a client and as I walked down the street to my car I looked across the road and there was one jogger, one walker and others further down the street. It was dark and the weather was cool – perfect for exercise. So the purpose of this post is to one, congratulate the people of the Hills District for getting out and being active and two, encourage others to do the same!

Now, the people I mentioned in the first paragraph weren’t the only ones who were walking and running up and down this street. Actually as I walked along the road my client mentioned to me just how busy it gets as corporates, students, mums with prams, virtually everyone gets out and active.

Hopefully your reading this guilt free knowing you regularly exercise. If not, why? The people I mentioned above were no doubt busy people. But they were using their time effectively and efficiently to keep fit. There is no form of exercise more time efficient than putting on your joggers, walking out the door and listening to your iPod as you walk or jog around the neighboorhood.

And it can be fun too! For those who like to unwind on their own this is a great opportunity. For the social types, grab some friends and chat the night away as you burn the calories.

Another excuse to remove is the ‘too tired’ excuse. Without going into detail suffice to say that exercise is the best way to improve energy levels. Just get out there and do it and it will get easier. Trust me on that.

And the weather at 7 or 8 at night is great for exercise. I’ve even seen joggers out at 10 or 11 getting there exercise in. These people know that it really is that important!

And it is effective. It can be used as your main form of exercise or as a supplement to work with a personal trainer or sporting team. You can easily adjust the intensity and volume depending on what your after – a recovery workout, a light workout or a heavy workout.

Put your joggers on and get out there. Walking/jogging around the neighbourhood after work/school is a great way to destress, get fit and lose weight. Most importantly, be safe! If necessary walk in groups, carry a mobile phone, only go where you know the area – whatever is necessary to be safe.

Your gym is your neighbourhood – Your treadmill is your street!

2010
04/07
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Sprinting For Power, Speed and Lean Body Mass

World class sprinters are lean, fit, muscular and strong. And a lot of the time, their diets are filled with junk food and empty calories. Now some may argue, and they would have a valid point, that world class sprinters look like they do despite how they train not because of it. But the truth is sprinting as an exercise form is incredibly effective and should be used in your own workout routine, provided of course you are fit enough to attempt it.

The Science Of Sprinting

There have been many studies showing that sprinting has positive effects on body fat levels and muscle mass. But you only have to look at athletes who perform short sharp sprints to see it in effect. 100m sprinters, NFL running backs, rugby league centres and wingers, soccer players – they all have minimal body fat and I guarantee that a lot of these athletes don’t pay much attention to their diet. So sprinting definitely has merit for weight loss.

Ok, I hear you calling me out for not providing any evidence so here goes…well to be honest this blog wasn’t built for 5000 word long essays, so I refer you to this article by someone who did take the time to provide the science. If you want to read it go ahead. If not just read on to see how you can implement sprinting into your routine to see improved power, speed and lean body mass.

The Variables

Sprint training would seem simple right? Just go all out, stop, rest and repeat. But in truth the workouts of top sprinters are very very complex with rest periods, intensity levels, volume, technique, and a host of other factors all taken into account and adjusted by a coach.

Lucky for you, you don’t need to know any of this. But you do need to know one thing – the balance of intensity and rest periods.

Intensity is the speed you sprint. Rest periods is time in between sprints. Where people go wrong with sprint training is they have too short rest periods and end up just jogging during their sprints. This isn’t sprint training. It’s interval/lactic threshold training.

For true sprint training you need to sprint all out and rest completely. A good ratio is 1 min rest for every 10 metres sprinted. So a 10 m sprint followed by a 1 minute rest. A 20 minute sprint equals a 2 minute rest and so on. This is important! You have to sprint all out though so don’t forget that!

Note: This kind of training is very intense and should only be attempted by those with a sound level of fitness. For those still working up to this level search for posts on interval training to get you started.

Sample Workout

Warm Up – 3-5 minute jog and dynamic stretching

Sprints -

 5 x 10m (1 min rest periods)

2 x 20m (2 min rest periods)

4 x 30m (3 min rest periods)

Cool Down – 5-10 minute light aerobic activity and stretching

Conclusion

Make sure to warm up thoroughly and stretch plenty after the workout. Sprinting is an incredibly good fat burner. It raises the metabolic rate and releases hormones that promote fat loss. It also builds strength and improves fitness. So for those who want to take their workouts to the next level, give sprinting a go.

2010
04/05
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Boxing For Fitness and Weight Loss

When I train clients I use boxing in some variation in virtually every workout. Why? Because it works! Boxing achieves a number of goals, or, ‘kills many birds with one stone.’ (Sorry PETA)

It is great cardio, meaning you improve general fitness and burn calories. It can be used as a form of resistance/power training, meaning you can increase strength and even lean muscle mass. And finally it is a built in interval workout for effective fat loss.

And yet very few people include it in their workouts! And if they do its some sort of mainstream ‘box-a-robics’ class where you just punch the air, squat, slide and punch, etc, etc. (I’m not against fitness classes by the way, its just that this is not how boxing should be performed.

You want to be hitting something hard with great force and speed. You need to be up on your toes, moving around, dodging and weaving. Your punches should be driven from the legs, hips, torso and arms; not just the little forearm punches so many people do. This way you will be generating more force in each punch and burning more calories while you do it.

The force from your punch needs to come from the legs and hips. Yes I know that sounds strange, you don’t punch people with your hips I know. But thhe force is generated here, where the largest muscles are working, and then transfered throughout your body ending in a punch that hopefully breaks the hand of the person holding the pads.

Yeah But How Can I Incorporate Boxing In My Workouts

When I’m training clients I give them boxing gloves and I hold mitts. I’ll call out combos or various punches, I’ll move around, they’ll follow me, I might call for a set of push ups or a set of burpees, maybe a shuttle run…but how can you incorporate boxing into your own sessions, without having a wonderfully talented, extremely fit and ridiculously good looking, and of course humble, personal trainer such as myself ;) ?

There are a few ways and I’m going to explain it now.

1. Train with a partner. If one of you wears gloves and the other mitts you can simulate what I do with my clients. Call out combos to each other. Alternate punches with squats or squat jumps. Mix it up. The only thing here is you need to be of equal strength for the workouts to be effective. This means you can’t do this kind of training with your boyfriend or girlfriend (Guys, don’t try and impress your girlfriend with your punching strength, she won’t be impressed by how many bones you can break in her hand).

2. Another option still training with a partner is one person to wear gloves and the other to use a big pad eg Kick Pads This way you can punch and kick like crazy and all the other person has to do is stand there. No skill needed unlike holding mitts. Just like with the mitts you will need to purchase equipment but it lasts ages.

3. Use a punching bag It can be at your house or at your gym (most gyms have one, and it is rarely in use!) Once its setup your ready to start! One of the reasons people don’t box is they don’t know what to do so here is a few ideas.

  • 3 x 3 minute rounds of boxing with 1-2 minute rests between sets
    or
  • Combos like left, left right or jab, jab, hook or jab, hook, you get the idea
    or
  • 10 x 1 minute all out punching
    or
  • 2 x 5 minute light sparring (fast punches, moving around a lot)

There’s just a few ideas to get you started. Depending on the bag, you can also incorporate kicks.

4. Join a boxing gym. Despite what you may assume you don’t have to aspire to be a world class fighter to join one of these gyms. As rough and tough as the people in them may seem, they will accept you as long as you have a desire for success and are willing to work hard. These sorts of gyms can be quite repelling on first glance – they might smell, be full of old dirty equipment, huge guys walk around throwing weights everywhere, swearing, etc but one thing you can be sure of is that the training that goes down in these places is effective!

So there you have it. A few ways to use boxing to lose weight and get fit. One more note before I let you go – please learn proper punching technique before starting any serious boxing program. You don’t want to hurt your neck, shoulders, hands or fingers from a punch that wasn’t ‘technically’ perfect.

Other than that, get out there, get punching and watch yourself Slim Down Shape Up!

2010
04/03
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Keeping Fit in the Hills District – Part 1

I run my mobile personal training service in the Hills District, Sydney so I felt that for this post I would focus on the ways the residents of the Hills District can keep fit and healthy.

Let me start by saying, and any fellow resident of the Hills District would agree, that this area is a great place to live. Its close enough to the city while still having a relaxed feeling. It has everything you need and a population out West around 3 million people.

But another thing it is great for is Fitness! So this post covers a few things that residents of the Hills District can do to keep fit.

Parks and Ovals

The Hills District has plenty of quality parks and ovals for you to do jogging or running workouts. I personally have done a lot of sprint workouts at the parks around here as its something I love to do. It’s quiet, the ovals are flat and well kept up and sprinting is just great for weight loss/fitness.

Sporting Teams

Because of the large population in the Hills District there are a number of sporting teams you can choose from to keep fit and have fun. Social sport is a great form of exercise. Options include touch footy, indoor soccer, netball, cricket, the list goes on.

Take advantage of the hills!

The Hills District is named as such for a reason! Go for a walk, jog or bike ride in the Hills District and it won’t be long before your urging yourself up an enormous hill. But this is a good thing! It means all your workouts are interval style workouts and interval workouts are great for fat loss!

When clients begin working with me here in the Hills District, I often recommend walking as their primary exercise session (apart from the personal training sessions with myself of course). The reason for this has more to do with the area we live in than walking itself. Because it is so hilly, I know that when my clients get out for a walk or jog they will be working harder than if we lived in a flatter area. This means their walking workouts aren’t as easy as most would assume. In a way, us Hills District residents have an advantage over the rest of Sydney in that whether we walk or jog we WILL be working harder!

Whether you walk, run, sprint or cycle you will be performing intervals as you push hard up the hill and take it easier on the way down. Great for burning calories, strengthening the legs and improving fitness levels.

Get outdoors

The Hills District is essentially a ‘city in the bush.’ There is still a great deal of nature surrounding us, with some people still living on large blocks of land. If your an outdoors person, take advantage of your surroundings by hiking along a bush track or checking out new areas. It burns calories and gets the heart rate up, all while being a good time with friends and/or family.

Get a Personal Trainer

If you are after someone to help you achieve your health and fitness goals you can check out a Hills District Personal Trainer by clicking the link provided. I train my clients via mobile personal training meaning I travel to them and provide all the equipment. All you need to do is provide the desire to achieve your goals!

Stay tuned for Part 2 with more tips on how you can keep fit living in the beautiful Hills District!  Until then I invite all Hills District residents to check out Slim Down Shape Up

2010
03/28
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Fitting exercise into a busy schedule

You know you need to exercise, I don’t have to remind you of that in this post. Often people make the excuse that they are too busy to exercise. And sometimes it is valid, but I can tell you that most of the time it isn’t.

The reason for this is that you only need breaks of 20 minutes to get in a great workout. If you watch TV for more than 20 minutes a day, then there is your exercise time. If you another 20 minutes a day on facebook, you now have 40 minutes of exercise time in your day. Most people have this much available time so lets get into how you can get fit in 20 minute intervals.

The 20 minute fat burning workout

Check out Slim Down Shape Up for an article I wrote earlier about an effective 20 minute fat burning workout.

Weight Training in 20 Minutes

Weight training sessions usually take 45 mins to an hour. But there is a way to get them in under 20 minutes. The way I like to use with my clients is by supersetting and giantsetting the exercises. This means performing two or more exercises back to back with no rest.

If you want to focus more on strength use supersets (two exercises back to back) as you’ll be able to use more weight. If you want to focus on general fitness and weight loss try two, three and four exercises back to back.

Walking

If you have 20 minutes to exercise and you are at work, then just pop on some joggers and walk. It takes no prep time, won’t leave you covered in sweat when you get back to work and it can burn anywhere from 100-250 calories depending on how fast you walk. It also won’t interupt recovery from other exercise sessions. Meaning you can do it ON TOP of your other training sessions for an additional fat burn.

Shorten Rest Periods

This is simple. By dropping rest periods you get you workout in a lot faster. But you also increase the intensity and as a result will see greater improvements in fitness. Having to fit your workout into a short period can actually be a great exercise tool as it forces you to keep the intensity high and move through the workout quickly.

Divide the workouts into smaller workouts

If you normally train for an hour but only have 30 minutes before breakfast and after dinner…well the answer is pretty obvious. In fact, two 30 minute sessions have been shown to be more effective for fat burning than one 60 mintue session. The reason for this is that you are able to maintain a higher intensity at shorter workouts, as well as the extra metabolism kick you get from two workouts a day.

Get in whatever you can

So many people have an all or nothing approach to exercise. They think that if they can’t get their normal workout in they may as well just skip it all together. The truth is that in terms of exercise something is better than nothing. If you normally do 1 hour sessions but can only fit 15 minutes into todays schedule, it is still better than 0 minutes. You get in what you can and get back to your normal schedule as soon as possible. So make sure that you don’t have an all or nothing attitude to exercise and get in whatever you can, 10, 15 or 20 minutes of exercise is infinitely better than 0 minutes of exercise.

Train with a Personal Trainer

Your personal trainer can design a workout that fits into your schedule. Most trainers offer 30, 45 and 60 minute sessions. Mobile personal training is even more time effective as the trainer comes to you, saving you travel time.

2010
03/26
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Healthy Options in Food Courts

When your out shopping and you get hungry you look for the food court. But when you get there 99% of the food available is loaded with fat and calories. Hidden somewhere beneath this plethora of kilojoules are a few healthy options that won’t do damage to your waistline.

This topic is quite extensive because to be able to decide what foods are best for you out of a huge range (eg at a food court) takes a fair amount of knowledge on food, food prep, calorie counting, etc.

So to make it easier here is a list of foods that are good options when your at a food court.

Sushi – One or two rolls will do. Get brown rice sushi rolls if you can. Good source of carbs, small amount of protein and the seaweed wrap contains chemicals that have been shown to increase fat burning.

Custom sandwiches – No, I don’t mean Subway. I mean healthy options where they make the sandwich from scratch. Start with wholegrain bread, choose a lean meat, low fat or no cheese, no dressing and as much tomato, lettuce, carrot, cucumber, etc, etc as the person serving you will allow before they kick you out.

99% fat free sorbet – If everyone around you insists on ice cream, go for one scoop of sorbet.

Fruit Salad – If it comes with yoghurt make sure it is low fat yoghurt.

Wraps – Similar to custom sandwiches, but good option.

Smoothies - This is a contentious one. If you go for a smoothie there are a few things you HAVE to do to keep it low cal. Choose skim milk, only have a small (or at the most a medium), don’t have anything else to eat (theres enough calories in the smoothie) and make sure the only ingredients added is fruit (make sure they don’t put ice cream or yoghurt in there).

Fresh Fruit – This is what I do. I buy fresh fruit from the grocery store and eat it for lunch. Takes 5 minutes to do, is MUCH cheaper than food court meals, tastes great, is healthy and is low cal!

There you have a few ideas for food court meals when you absolutely, positively have to eat out. Again its always best to know exactly what your eating and the only way to do this is to prepare your own food. But we all need to be normal sometimes!

2010
03/20
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