10 Reasons To Exercise Everyday

We all know how important exercising every day is for you. Let’s actually take a look at the Australian Physical Activity Guidelines to see what we all should be aiming for each day…

The Australian Government’s Physical Activity Guidelines state that:

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

• Be active on most, preferably all, days every week.

• Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

• Do muscle strengthening activities on at least two days each week.

With this being stated – are you meeting your daily physical activity levels? To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

For a quick snapshot on why you should be exercising everyday – we’re going to list 10 benefits of training:

1. Prevent some serious health problems like heart disease, colorectal and breast cancer, and type 2 diabetes.

2. Control your blood pressure, blood sugar, and weight.

3. Lower your “bad” cholesterol and raise your “good” cholesterol.

4. Improve your overall appearance (well-shaped body and healthier and younger looking skin).

5. Make your bones, muscles, and joints stronger.

6. Reduce falls and pain from arthritis.

7. Strengthen your willpower.

8. Lower your chances of becoming depressed and increase your cheerfulness.

9. Improve your night sleep.

10. Strengthen your immune system and increase your energy levels.

Keep up the raining folks 👍🏻 You’re doing much more good for your body than you may realise!

How To Not Let Winter Weight Creep Up On You

1) As humans, we are predisposed to gain weight during winter. There is a belief that we need to gain a winter coat in order to stay warm during winter or that humans are biologically programmed to store fat during the colder months to ward off periods of food shortage. While this may have been true for our ancestors 2.5 million years ago…. Most of us aren’t faced with this problem, so weight gain is not necessary.

SOLUTION: Don’t just accept weight gain. Set small-term goals to help manage your weight during winter.

2) I’m hungrier in winter. You may feel hungrier in winter but this may have more to do with mood than appetite as people turn to comfort food to feel better when it’s cold, dark and rainy.

SOLUTION: There’s nothing wrong with being hungry but try to fill up on healthier foods such as proteins, wholegrains, fruit and vegetables and watch your portion sizes.

3) Winter meals are fattening. Healthy food choice is just as possible during winter as summer. Think healthy stews, soups and casseroles or warm toasty baked dinners – these all have vegetables and lean protein included.

SOLUTION: Find healthier alternatives to your favourite meals such as using salt-reduced chicken stock instead of milk and butter with mashed potatoes, and add flavour with fresh herbs and spices instead of pouring on the salt.

4) It’s hard to exercise in winter. Finding a time to exercise can be a challenge, especially if you have young children or working full time and winter can certainly throw in some hurdles with shorter days, colder weather and more chance of rain. But making exercise a priority is part of a healthy weight management plan.

SOLUTION: Take your exercise indoors with any of our workouts from previous blogs, take a photo of our group session whiteboards and complete it indoors. Or make use of indoor group training sessions and our awesome cable machines and free weights at the gym in our Waverley studio. If walking/ training outdoors on your own puts you off, invite a friend or join a group and walk together. And remember, you may be cold at first but exercise will soon warm you up!

At Home Workout

Introducing the….

“It’s too cold to go outside workout” 

Remember – good form over repetitions. Try and get through 3 sets and complete each exercise for 1 minute with 30 seconds rest between each exercise.

  1. Push Ups
  2. Alternating Squat Kicks
  3. Star Jumps
  4. Butt Kicks
  5. Walking Lunges
  6. Pulse Squats
  7. Tricep Dips
  8. Mountain Climbers
  9. Bicycle Crunches
  10. Leg Raises
  11. Plank Hold

5 Reasons Why Kids Should Play Sport

Sport gives children the opportunity to grow into well-rounded, confident, hard-working adults and we’re going to list 10 reasons why kids should play sports!

1. What else are they going to be doing with that time? If your child did not going to sports training, what would they be doing? In reality they would probably be watching TV, playing games on your phone or iPad or jumping off the furniture…. Wouldn’t you much rather your child be out in the fresh air at soccer practice, running around, and learning the value of teamwork! Sports remain incredibly important as they grow into teenagers as well and put their time and effort into something productive.

2. Develop social skills. Developing social skills is another huge part of parenting, and one that needs to be developed at a young age if wanting to lead into the future. One of the best ways to develop a child’s social skills is through getting involved in sport, particularly team-based activities. Communicating new ideas, listening to others as part of a group, and using communication to solve problems by working as a team, just a few of the things children learn from getting involved in sport. Children can grow into the first leadership role of their lives by taking a captains role in a sports team. Exposing children to environments where communication is key, will really pay off in the future. Their communication skills and ability to play a role in a team or as a leader will come in handy as an adult in the future.

3. Doors will open to unique opportunities. When I was staying in Hawaii, there were a few soccer teams staying at the same resort we were staying at because they had their soccer tournament on that weekend….. IN HAWAII!?! These kids were ages from 12-16 and I bet they I would not have had those opportunities otherwise! Throughout their years of playing sport your children may have the chance to meet met world-class athletes and be able to learn from them.

4. Build self-esteem and confidence. Moving back to the development of personal, social-based skills, self-esteem and confidence are two further areas where children can benefit through playing sport. Sport is a great way to boost a child’s confidence through encouragement and compliments, highlighting areas where they are doing well and rewarding them for showing improvement in these areas. Aside from a coach and parent’s encouragement, there is no greater feeling as a child than playing a major role in some sporting success.

5. Make new friends. Getting children out into new environments is a great way to helping them make friends. Engaging your child in sport can lead to healthy social benefits, meeting new people that could develop into life-long friends. Nobody likes to see their children locked away in their room when they could be out socialising with friends, and sometimes all they may need is a nudge and some encouragement to come out of their shell. Sport for youngsters is as enjoyable in its social aspects as it is for its physical ones – and you can only do that by going out and joining a sports club.

What Happens to Your Body When You Stop Training?

Most of you would know that even after taking a few days off training, getting back to class after a few days can be pretty painful. The change is real, and can sometimes be quite discouraging both physically and mentally. But have you ever wondered how long is too long before you have lost all of that hard work you have put in? Let us explain what happens to your body when you fall of the fitness bandwagon.

If you miss training for a few days or 1 week – that isn’t going to do that much. For most people that are exercising regularly ad have a moderate to solid conditioning level (4-6 times a week), 1 week off is an opportunity to take a break and refresh the mind and body. The biggest risk in taking 1 week off is more mental – say you’re a beginner, the routine of exercise is a huge key and for this beginner getting motivated after a week off might be more difficult for them. Some people may quit and never start again.

But 2 weeks of inactivity, is when your aerobic conditioning starts to really decline. Aerobic exercise (e.g a long run), works your heart and lungs. VO2 max measures your capacity to take in, transport and then to use oxygen during exercise. The more frequently you train, the more efficient your lungs and heart become at delivering fresh oxygen and blood to your body during exercise and the better your VO2 max will be. When you stop exercising, both VO2 max and the hearts ability to pump blood efficiently will start to decline. After about 2 weeks of inactivity you’ll notice some changes.

When it comes to strength training, the decline isn’t quite as noticeable. Typically for a regular exerciser who lifts a few times a week, taking some time off won’t really cause much loss. Strength and muscle mass change very little in a couple of weeks, so not a lot happens. It’s totally normal to feel weaker (which is why you want to ease back into your training routine after taking time off). So while there’s a decline, it’s less substantial than it is with your cardiovascular fitness. It takes coordination and muscle memory to lift, so feeling out of sync and not very confident can make lifting heavy weights feel even harder.

The fitter you are, the sooner you’ll notice signs of detraining. But the less likely you are to decline back to where you started. How much does that suck?! But since your body is more adapted to constant training at a higher level, you’ll notice a difference sooner than someone who works out more irregularly or at a much lower intensity. This applies for both aerobic and strength training. Factors like age and sex can also impact your rate of detraining, for example, older women have been shown to lose muscle mass quicker than other demographic groups.

So if you know that you’re about to have some time off training, we recommend that you get a few short high intensity workouts in than skipping it completely. The longer the break, the greater the effect. Also it often takes longer to get it back than the time you took off. So instead of skipping a few weeks or months of exercise, you should cut back the amount of sessions your doing, but upping the intensity on the days you can get a workout in. So if you need to modify your workout routine every now and then, in order to stick with it – that is fine, but bounce back when you can 🙂

14 Days To A Better Butt

Workout Days 1-3

Squat Jumps X50

Squat Kicks X40

Walking Lunges X30

Squat Pulse X80

Sumo Squat Jumps X50

Workout Days 4-6

In & out Squat Jumps X40

Hip Raises with Legs Elevated X40

Repeat X30, X20, X10

Deep “Ass to Grass” Squat (find something to touch) X50

Squat Hold 1min

Repeat X30 – 45sec hold, X15 – 30sec hold

Lunges (left / right) – focus on booty drop X40 (each leg)

Workout Days 7 – 9

All on one leg:

Lunges 1 leg up on step X40

Lunges Kicks X40

Stationary lunge jumps X40

Repeat X20 then swap legs

Hip Raise X40 + Skater Jumps X40

Repeat X 30, X20, X10

Workout Days 10-12

All on one leg:

Single Leg Squats off Bench X40

Lunge kicks X20

Stationary Lunge Jumps X40

Repeat X20 then swap legs

Step Ups all on one leg X40 then Lunges 1 leg up X40

Repeat X 20 then swap legs

Wide sump squat jumps X30 + pulse squat 1min

Repeat

Workout Days 13-14

All on one leg:

Step Ups all on one leg with knee lift X20

Single leg squats off bench X 20

Hold bench and single leg squat hop X 40

Repeat on the same leg then swap

All on one leg:

Single leg sit to stand X20

Lunge kick X20

Repeat same leg then swap

Wide walking lunges to end of the room – 40 squat jumps

ALL X3

 

 

 

 

Apple Pie Morning Oats – SO GOOD!

INGREDIENTS
  • 1cup 2 percent milk
  • 1/2medium apple, cored and chopped
  • 1/3cup rolled oats
  • 1teaspoon maple syrup
  • 1/4teaspoon vanilla extract
  • 1pinch cinnamon
  • 1pinch salt
  • 20almonds, chopped
DIRECTIONS
  1. In a small pot, combine milk and chopped apple. Bring to a boil, then reduce to a simmer and cook, stirring occasionally, until apple starts to soften, about 5 minutes.
  2. Add oats, syrup, vanilla, cinnamon, and salt. Bring to a boil, then reduce to a simmer and cook until oats are plump, 5 to 7 minutes more.
  3. Top with chopped almonds.

NUTRITION PER SERVING

413 calories
18 g fat (4 g saturated)
49 g carbs
25 g sugar
7 g fiber
17 g protein

LOW CARB – Indian Lamb & Spinach Curry (CSIRO)

Looking for a low carb option that packed full of protein and iron – try this tasty curry!

Ingredients

    • 2 tablespoons olive oil
    • 2 onions, sliced
    • 2 cloves garlic, crushed
    • 1/2 teaspoon cardamom seeds
    • 1 teaspoon ground cinnamon
    • 1 tablespoon garam masala
    • 2 teaspoons turmeric
    • 800 g lamb leg, cubed
    • 1/2 cup low-fat natural yoghurt
    • 1 x 400 g tin chopped tomatoes
    • 1 x 250 g packet frozen spinach
    • 1 cup water
    • 2 tablespoons shredded mint
         1/2 cup coriander

Directions

Heat oil and add onions and garlic and cook until onion is golden. Add spices and lamb, mix well and cook until lamb begins to cook and change color. Stir through yoghurt, then tomato. Add spinach and water, then reduce heat to medium and cook for 40 minutes or until meat is tender.
Stir through mint and coriander and serve with rice.

Serving Size: Serves 4 for dinner

Number of Servings: 4

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 416.1
  • Total Fat: 18.4 g
  • Total Carbs: 16.1 g
  • Cholesterol: 130.0 mg
  • Sodium: 327.1 mg
  • Total Carbs: 16.1 g
  • Dietary Fiber: 4.4 g
  • Protein: 45.8 g

Why Train Outdoors?

There are a number of viable reasons why people choose to take their exercise to an outdoor environment and a large number of studies that advocate getting out and about and active in the fresh air. These days, almost a third of the world’s population is inactive (31.1% according to Global Physical Activity Level study) – this has come about through progressions in both the agricultural and industrial sectors, as well as the digital age that’s currently evolving in our work and private lives. Every second person is on their phone, sitting at a desk at a computer, ordering UberEats via an app and generally engaged in what would be classified as sedentary behaviour. To further compound this inactivity, most of these digital actions happen indoors! As a population, whilst we can applaud our advances in automation and technology we are certainly making it tough to get outside and get moving. This is reflected in the growing incidents of physical disability and disease, mental health issue and of course, our expanding waistlines!

For many people, moving their training outdoors reflects a need to get some fresh air, get outside of the office and return to nature. Some people find the gym environment intimidating, over-crowded, stuffy and just not for them. Navigating your way through free-weights, cardio machines, battling at the gym lockers and sharing showers might not appealing for everyone! For others, training outdoors can simply be an exercise preference – the strong cardiovascular aspect of running around outdoors can be attractive after sitting still at your desk all day, and then there are others that don’t particularly enjoy heavy strength training. The underlying implication that heavy strength training leads to “bulking-up”, can often be a motivator to get people out of the gym and into the fresh air. As personal trainers, of course we know that weights = bulk is a fallacy, however, it’s undeniable that it’s still a common thread in the general public perception.

There have been many scientific, researched backed studies that support and advocate training in an outdoor environment. The Benefits of Outdoor Exercise found “most trials showed an improvement in mental well-being: compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date” (The Peninsula College of Medicine and Dentistry, 2011)

Other reviews show people experience greater mental well-being immediately following exercise in nature which is not seen replicated when they perform the same exercise indoors – must be all the fresh air and sunshine!

So whether it’s a movement towards the great outdoors to improve mood, self-esteem and overall health, or a movement away from the computer and sedentary indoor lifestyle, it cannot be denied that Outdoor Training is on the rise. This Winter, get yourself outdoors and into the fresh air and reap the benefits!