Posted by on 25 November 2009 | 0 Comments
Exercise helps us to burn calories and lose weight in two different ways. Firstly, it causes the muscles of the body to do more work. Secondly it raises raising our metabolic rate (the amount of calories we burn while resting). This is because muscle is more metabolically active than body fat. So physical activity leads to immediate calorie expenditure during a particular workout, and also helps us to continue burning extra calories even when our fitness routine is over.
There are two basic types of exercise: aerobic and anaerobic.
The word aerobic means "with oxygen". Aerobic exercise refers to physical workouts that require oxygen to be delivered to the muscles (via the lungs and blood supply) over an extended period. Aerobic activities (eg. walking, jogging, swimming, jumping rope, roller-blading, rowing and general sports like football and tennis) are typically sustained for a period of time, rather than short bursts of effort. Aerobic training is often called "cardio" exercise because it strengthens the cardiovascular (heart) and respiratory (lungs) systems.
The word anaerobic means "without oxygen". Anaerobic exercise refers to fitness routines (eg. lifting weights) that don't rely on oxygen for fuel. Anaerobic workouts typically involve short bursts of energy, which are powered by non-oxygen fuel sources such as adenosine triphosphate and glycogen stored in the muscles.
The best type of activity for instant calorie-burning is aerobic training. The best type of activity to raise metabolic rate and increase "longer-term calorie expenditure" is anaerobic training, like weight-lifting.
The ideal training program involves a combination of both these types of exercises.
In saying that, there are a lot of factors that determine the right exercises for you. What do you like to do? Why are you exercising? Do you have any physical limitations? Do you want to train outdoors or join a gym? These are all questions you should ask yourself before you start a regular exercise routine.
It is very important to choose a fitness activity that you like to do. Your goal is to stick with the program, so you should not choose activities that you dread. For example, if you don’t like to run, you will not want to get yourself out of bed early in the morning to go for a jog. If you aren’t a co-ordinated person then you may not want to join an aerobics group at the gym. Perhaps you like the outdoors and you may wish to join an outdoor training organisation. Of course if you are not a fan of exercise at all, maybe you could just pick an activity you dislike the least. Walking is a good example.
If you don’t like the idea of traditional exercise, then perhaps you can try sports like golf (leave the cart and walk) or tennis. Both are great exercise without seeming like a fitness program. Tennis may be too intense for the beginner, but golf is great for anyone. In the end, it doesn’t matter what kind of exercise you choose. The important thing is that you get out of the house and get moving.
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Posted by on 20 November 2009 | 0 Comments
Kelli mentioned once that she was lucky to have spotted Kaz training in a park at Lane Cove one morning on the way to work into the city. She thought she would be able to get fit and trim down a little. Little did she realise that 8 months later she would have walked the City 2 Surf in just over 2 hours and completed a 9km run in 65 minutes!
Kelli’s goal was to lose weight overall, particularly around her tummy. She thought twice weekly personal training sessions would help her do this. That’s how it all started. Kelli had a trainer some years ago but was now only walking a few times per week. She liked having a trainer to keep her motivated. Initially she had a lot of trouble with her calves and any form of impact would render her unable to walk at times, or just left with very sore calf muscles. Gradually over time this improved and we could introduce more forms of cardio.
As a mother of two small children and working three days a week, Kelli had to train early, 5:30am early! I think I struggle with the time more than she does and I am not the one exerting myself. She trains before work and even gets up that early on her day off. That’s dedication for you. Since January of this year she has rarely missed a session and now comes to Saturday morning classes as well.
Over the last 8 months Kelli has reduced her measurements as follows: 2.5cm off her neck, 6cm off her chest, 1-3cm off her arms and forearms, 7cm off her upper waist, 6cm off her waist at belly button level, 4.5cm off her hips, 5cm off her thighs and 1cm off her calves. She has also improved her flexibility from being -10cm away from her toes in the sit and reach test to now being able to touch her toes. She now exercises almost without any calf issues and she participated in the City 2 Surf program and completed the event in 2 hours and 3 mins. We introduced some additional running sessions after City 2 Surf so she could compete in the Blackmore’s 9km Bridge Run, where she surprised even herself with her result. How did she do it? Hard work, determination and pushing herself beyond what she thought she was capable of doing. Congratulations Kelli!
Note: Kelli recently won the Mind Body Motion Achievement Award for 2009
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Posted by on 20 November 2009 | 0 Comments
Mind Body Motion will be closed for all personal training and group classes from Thursday 24 December 2009 through to Sunday 3 January 2010 inclusive.
Some group classes will not be running in the first week of January so it is advised that you check the timetable to see if your class will be operating. [url=http://www.mindbodymotion.com.au/assets/Images/Table-4.jpg]View timetable here[/url].
1. Kaz will not be taking leave apart from the dates that MBM is closed and will be taking the majority of clients and group classes in the first week back in January.
2. Gemma will be taking leave from Monday 4 January through to Friday 8 January 2010 inclusive, apart from two classes outlined on the timetable.
3. Dani will not be taking leave.
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Posted by on 20 November 2009 | 0 Comments
What is a habit? It's an acquired pattern of behaviour that often occurs automatically. They say it takes 30 days to create a new habit and possibly the same time to break an old undesired habit!
Habits are those things that you do without thinking - things like setting the alarm, cleaning your teeth, doing the laundry, feeding the dog and so on.
You need to decide what activities you want to become part of your lifestyle. Some of the habits might be to walk 30 minutes every day, go to an exercise class 1-2 times a week, eat a healthy breakfast daily, reduce the intake of alcohol, or not eat so much chocolate.
It takes energy to remember and then motivate a new action. Habituated actions are far less energy consuming. Think of the benefits if you had a habit of getting up a few minutes earlier in the morning. Perhaps a habit of eating a proper breakfast, taking the stairs instead of the elevator, drinking water throughout the day, exercising, stretching, or relaxing a little every day. Imagine you actually did these activities without thinking about it.
Try some of these suggestions in forming new habits.
1. MAKE IT MEAUSUREABLE - Be specific. If you want to drink more water every day then decide on how many glasses. If you want to exercise more every week, decide how many times and for how long. If you want to reduce the intake of your alcohol decide how many days will be alcohol free.
2. COMMIT TO 30 DAYS - Try it for a month. It's not a huge amount of time in your overall lifespan to try something new. What can it hurt? It may just work! If you can make it through the initial phase then you will find it easier to continue.
3. START SIMPLE - Don't try to change everything in your life at once. It will be overwhelming and just too challenging. Start small and build on it. If you want to exercise every day then try adding a new exercise routine into your life once or twice a week and when you have mastered that then build on it.
4. CONSIDER THE IMPLICATIONS - If you want to get up early to exercise, what are the implications? Will you need to organise your lunch or your clothes the night before? If you want to eat breakfast every morning before work have you allowed the time and do you have healthy food in the house? What preparations will you need to make to stick to your habit.
5. REMIND YOURSELF - Place reminders around the place to keep you consistent. Forms triggers i.e. alarms, a list that you check daily, a weekly log. Anything that will help you stay consistent.
6. GET A BUDDY - Find someone who will go along with you and keep you motivated if you feel like quitting. Find someone that you can be accountable too like your partner or your fitness trainer. Enlist the help of someone who will keep you on track. Once you have admitted that you want to make a change and asked someone for help, then you are more likely to stick to it.
7. REPLACE LOST NEEDS - If you are giving up something in your habit, make sure you are adequately replacing any needs you've lost e.g. if you crave sweet things and you are giving up chocolate then replace it with sweet fruits like watermelon etc. If you are giving up sleep to get up early and exercise then go to bed earlier so you still get the right amount of sleep.
8. DON'T EXPECT TO BE PERFECT - We are all human and we cannot be expected to succeed straight away. Just don't give up on your plan entirely.
9. REMOVE TEMPTATION - Remove the tempting items from your home like biscuits, chocolate and so on. You are less likely to hop in your car and go and buy them if you do not have them in the house. Put your alarm clock further away so you have to physically get up out of bed if you have a tendency to hit the snooze button.
10. ASSOCIATE WITH A ROLE MODEL - Spend more time with people who model the habits you want to mirror. You become what you spend time around.
11. DO IT FOR YOURSELF - Don't worry about all the things you shouldn't have as habits. Instead gear your habits towards your goals and the things that motivate you.
I challenge you! Try to form one new healthy habit over the next 30 days and then tell me about it.
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Posted by on 12 November 2009 | 0 Comments
1. Ask yourself if you have a legitimate reason to skip the workout?
If you’re unwell, tired or injured, you might be better off not training. If it’s a matter of motivation, think about how positive you will feel when you have completed your workout, remember the reason that you are doing the training in the first place, and think of the benefits of exercise.
2. Will you regret it if you don’t exercise?
An extra hour’s sleep might feel good at the time however will you regret not exercising later. Is that extra hour’s work going to make all the difference to your health and well being? Thinking about the consequences may push you to make the right decision. Remember you are doing something to help yourself.
3. What other exercise have you done this week?
Can you afford a day off or are you creating bad habits? Have you exercised at all during the week or is this your only session. Think about the input into your body (food and beverages) compared to the output. Have you completed incidental exercise or been sedentary all week.
4. How will you make up for a missed workout?
Imagine that you do skip your workout. Now ask yourself how you’ll make up for it. Will you do it later, maybe after work or before bed? Or will you get up early tomorrow and workout extra long? Visualise that and ask yourself if you’ll really do it or if you’re setting yourself up for failure.
5. Why do you want to skip training?
If you are too tired, exercise will give you energy. If you are too hungry, have a quick healthy snack to keep you going. If you don’t feel like it, you will once you are there. If you have too much to do, make sure you prioritise your health first otherwise you will always find something to do. If you are bored with your workouts then try something new.
6. If you skip training, how will it affect your goals?
If you’re trying to lose weight, how important is this workout? Exercising burns calories, builds endurance and improves strength. If you skip it, none of that will happen. Maybe missing one day won’t hurt but, remember, it’s the accumulation of your workouts that leads to success.
7. Are you bored with your routine?
Workout with a friend as chatting passes the time and makes the session more fun. Find some new music that is upbeat to inspire you. Join a group class that is social as well as fun. Enlist a personal training to motivate and push you. Try different types of exercises, mix it up and get a bit of variety.
8. What might happen if you skip your training session?
Your workout isn’t just important for burning calories, it can affect every part of your day, both physically and mentally. Remind yourself that getting in your workout will give you more energy, improve your confidence and self-satisfaction, help you concentrate better, help you get more things done and allow you to actively re-commit to your goals.
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Posted by on 11 November 2009 | 0 Comments
1. SET A GOAL. Working towards a goal generally gives you the inspiration to put in the hard yards. It could be to lose weight, improve your fitness levels, sprint that little bit faster, hold that exercise for a bit longer, fir into that size 10 pair of pants or even complete the City 2 Surf. Put a plan in place to achieve it. Everyone knows that if you have a goal and a plan to follow it is much easier to stay on track.
2. PLAN OUT YOUR EXERCISE. Literally look at your diary every week and schedule it in. You drive to work the same time every day, you clean your teeth, you eat meals and so on. Why should exercise be any different. Put a commitment in your diary every day for either a hard training session or a walk. My suggestion is to work out at a good level where you are puffed at least three time per week and walk for 30-60 mins every other day. And walking means hills people! Exercise helps stress too so don’t de-prioritise it over something else. Trust me, it will help you work and sleep better.
3. AVOID PROCESSED FOODS. These foods have more calories, more preservatives and less vitamins and minerals. They are packaged to last which usually means lots of addititives that your body does not need. Try to eat fresh fruit and vegetables every day.
4. REGULATE YOUR DIET. Everything in moderation. Don’t try to give up everything that you perceive to be “badâ€. Just cut down. Don’t have it as often or have as large a portion. Treat yourself once a week so you enjoy it rather than feel guilty about it. Don’t skip breakfast, you need to fuel your body for the day. Eat three healthy meals and healthy snacks in between if you need to. Drink plenty of water. Include garlic and onion in your diet and vitamins if you feel you are not taking in adequate supply of vitamins and minerals. Never, ever skip meals. It will hinder weight loss and affect your energy levels.
5. INCLUDE INCREMENTAL EXERCISE IN YOUR DAY. Take the stairs, walk to the bus stop or the train station, walk to the corner store, take the longer route to the coffee shop.
6. MASSAGE REGULARLY. I cannot stress this enough. Regular massage helps to reduce the risk of injury and restores balance to your body. Our muscles get so tight day to day through exercise and poor posture that we need to improve the blood flow. Massage is one of those activities that I no longer see as a luxury but a necessity. Remedial massage or deep tissue massage are the best for treating sore muscles. Not as pleasant, however far more helpful.
7. STRETCH, STRETCH, AND STRETCH. If you are office bound, get up and move every hour. Stretch your body. If you don’t feel comfortable doing this in front of your workmates then go to a quiet room or even the bathroom if you have to. Your body will thank you for 15 mins stretching every hour. You keep your body moving, you take a break and you have a better chance at improving your posture.
8. GET A HOBBY. Find something relaxing to do once a week. Take time out for yourself to relax and rejuvenate.
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Posted by on 3 November 2009 | 0 Comments
Our bodies are warmer than the environment and when that begins to change, our muscles regulate heat by releasing sweat, which allows the body to cool itself. However our body is losing fluid when we sweat.
Heat exhaustion and heat stroke occur when the body can no longer sustain the pace, the heat, the humidity, or the loss of fluid. As long as you remain hydrated, your body is able to cool itself. If you cannot hydrate, your core temperature begins to rise and you put your internal organs and central nervous system at risk. Signs of heat exhaustion include general fatigue, weakness, nausea, dizziness, muscle cramps, and an increase in body temperature.
Here are some tips for training in summer:
1. Acclimatise yourself
Get used to exercising in the warmer weather and be cautious about sitting in an air conditioned office all day and then going outside to exercise. Try to exercise early morning or later in the evening when it is cooler.
2. Hydrate regularly
Drink before exercise, take small sips of water regularly during exercise rather than large gulps, and drink afterwards. You only need water unless you are doing endurance events. Sports drinks are not required if you are just doing an hour’s exercise or going for a run.
3: Go slower
Slow down the pace of your training as you will fatigue more easily in the heat. Don’t try to keep up with your friends. Listen to your body.
4. Wear Light, Breathable Clothing
Lightweight fabrics that wick away sweat are best for exercising in the heat and clothing should also be light in color in order to reflect the sun. If you wear a hat make sure it is well ventilated and allow your head to breathe and cool off.
5. Exercise Early or Late
If possible, get out early or later in the evening to exercise in the summer months. Heat and humidity will slow you down. If you only have time during the day then make sure that you follow all of the other tips provided.
6. Assess your current state of health
It’s important to take into account the physical activity, fluid ingestion, and diet of the previous day. You could be dehydrated or fatigued prior to exercising which could lead to dehydration or fatigue. Make sure that you have “fuel†on board by ensureing that you have eaten at least an hour or two prior to exercising.
7. Use common sense
Don’t start a brand new exercise program on a hot day or decide to run for the first time. Listen to your body, look after yourself and be sensible.
DO YOU BURN MORE CALORIES WHEN IT'S HOT?
You burn fewer calories when you exercise in cold weather than you do when it's hot. The hotter it is, the more extra work your heart has to do to prevent you from overheating. More than 70% of the energy produced by your muscles during exercise is lost as heat. So the harder you exercise, the hotter your muscles become. In hot weather, not only must your heart pump extra blood to bring oxygen to your muscles, it must also pump hot blood from your heated muscles to your skin where heat can be dissipated.
On the other hand, in cold weather, your heart only has to pump blood to your muscles and very little extra blood to your skin to dissipate heat. Your muscles produce so much heat during exercise that your body does not need to produce more heat to keep you warm. So your heart works harder and you burn more calories in hot weather.
This information should not discourage you from exercising when it’s cold, because staying in shape is a year-round proposition. However, it may help to explain why so many people find the pounds creeping on in the winter time, even when they stay active.
Source of "Do you burn more calories when it's hot?": http://EzineArticles.com/?expert=Gabe_Mirkin,_M.D.
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