Your Questions Answered

Small tips that can make a huge difference

Should I do full body training or split my muscles?

There are many different ways you can split your weekly training up. 

There is no ideal training style but there may be one that suits you. 

Instead we are listing the pros of each.

Full body training: 

– Great for Fat loss when done in circuit style

– If you can only manage 3 times a week

– Able to hit muscles more frequent

– Great for beginners

Isolating body parts e.g. Whole session on legs

– More volume is placed on the body part which can mean faster results

– Complete more targeted exercises

– All your energy is focused on that body part 

– Great for anyone wanting to train 5-6 days a week

Why do some people reach their goals and others don’t?

Consistency is a big key to getting closer to your goal. 

Don’t think about your training as single sessions but 

as a building block to your goal. Eventually your body will become stronger and fitter.

Many people quit or lose motivation just as their body is about to change.

Here are 3 tips to staying consistent.

– Plan your weekly sessions to suit your schedule

Our schedules can be very hectic and its very easy to miss a session.

Treat it like an appointment and don’t miss out on it.

– Reward yourself for hitting key milestones

Be proud of yourself and your results. Progression is more important than perfection.

A reward could include a favourite meal, a massage, new outfit.

– Change your programs to keep them exciting

Doing the same program over and over again is not good for the body or the mind.

The body adapts and your progress is slowed down. Your motivation drops as you aren’t 

excited about training anymore. We like to switch it up every 4 weeks.

Should we do compound or isolation exercises?

Compound exercises use multiple joints during the movement while isolation exercises are single joint targeting the one muscle group.

We use a combination of both! When we want a quick workout we use big movements like squats, lunges, push-ups. We are able to use more muscles at one time and it tends to burn more calories.

Isolation is great if you want to target a specific muscle group that is lacking in strength or muscle . When performing compound exercises like a squat you may be using your

quads more because your hamstrings are weak. Isolating the hamstrings allows you to build up your strength in them to help further in the squat.

Use a mix of both for a well rounded body and program!

One thing that could be stopping you from losing weight

is the extra calories you are taking in from sugary snacks.

eg 2 timtams = almost 200 calories 

We get a sweet toothtoo but we like to have healthier options.

This is what we eat to bust our sugar cravings:

– Frozen grapes

– Mix greek yoghurt and berries into the Ice cube trays

– Fruit Kebabs ( Kiwi, apple, orange slices)

– Healthy trail mix ( Almonds, cranberries, dark chocolate)

– Frozen bananas with Natural peanut-butter

Q: I am still sore, should I still exercise? 

The muscle soreness you are experiencing is called DOMS (delayed onset muscle soreness).

It’s caused by microscopic tears to the muscle but don’t be alarmed. It is normal to experience these the day after ( or even 48 hours).

As long as you know it’s not an injury then you have a few options:

✅ A: You can still workout but reduce the intensity

✅ B: You can do light cardio which will promote blood flow to that area

✅ C: Focus on the muscle groups that aren’t sore

✅ D: If you are too sore then you could do a stretch session 

Q: How long should I hold a stretch? 

Roughly 30-45 seconds is a good amount of time, so you are at a point where you can feel the stretch but do not experience any discomfort. If you feel discomfort, ease back on the stretch. Remember not to bounce when holding the stretch.

Static stretching is considered the safest method of stretching. A static stretch involves holding a pose for a period of time. Anything less than 20 seconds won’t make a significant difference in lengthening muscle fibers and tissue.

Why should I stretch? 

✅ Stretching is ultimate for preventing injuries: It is a great warmup or cooldown and improves muscular coordination.

✅ Helps relieve post-exercise aches and pains. After a hard workout, stretching the muscles will keep them loose and lessen a shortening and tightening effect that can lead to post-workout aches and pains and stiffness.

✅ Stretching helps improve your range of motion which may also slow the degeneration of the joints.

✅ Improves posture. Stretching the muscles of the lower back, shoulders and chest will help keep your back in better alignment and improve your posture.

✅ Helps reduce or manage stress. Well stretched muscles hold less tension and therefore, leave you feeling less stressed.

✅ Promotes circulation. Stretching increases blood supply to the muscles and joints which allow for greater nutrient transportation and improves the circulation of blood through the entire body.

✅ Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine which in turn reduces the risk of low-back pain.

Stretching tips:

Stretch only after warming up, or after exercise, when muscles are warm.

Stretch 2 to 3 times a week to see effective results

Hold each stretch for approx 30 seconds.

Do not stretch to the point of pain.

Breathe freely while stretching.

Do not bounce.

How do I get rid of flabby arms?

“Tuck shop” lady arms, “bingo wings”…

We get asked about what to do about them all the time!

If you are worried about your arms not being firm enough there are a few steps you can take to help their appearance.

First we need to understand 3 factors that can contribute to them. 

1. Age- As we age our skin isn’t as firm as it used to be. 

2. Body fat- Increased body fat can lead to losing muscle definition and more weight around the arms. 

3. Muscle- muscle development leads to the definition on the arms.

Eating a healthy, balanced diet can assist in rescuing body fat and making your skin look better. To increase muscle definition to tighten up the arms you can try these 6 exercises:

1. Tricep dips 

2. Tricep overhead extension

3. Bicep curls

4. Push-ups

5. Shoulder presses

6. Lateral raises

Don’t be too alarmed though. Everybody’s arms should jiggle a bit even if it’s all muscle. Don’t forget muscle is soft tissue so it will wiggle around to some degree. ??

Once you make the decision to change, the next thing is breaking the bad habits. 

We strongly believe in making small changes each week.

If you aim for big dramatic changes to your lifestyle, they are harder to maintain long term. 

Find a ‘balance’ you can maintain. It’s about making positive lifestyle changes for the good. We believe the secret to success is in your daily routine!

Here are some ideas of small changes you can make to your lifestyle that can make a huge difference. 

? Start the Day with Protein

Whether its eggs, nuts, meat, or milk, protein should be at the core of your breakfast. After sleep your body is coming off of hours without muscle fuel. The right amount of protein provides your body with an energetic boost and helps you feel full for a longer time. It will also help you build lean muscle and prevent excess carbs from being stored as fat.

? Eat Slowly and at the Table

It takes approximately 20 minutes for the brain to figure out that your stomach is full. If you slow down during your meal, it will keep you from overeating. Take smaller bites, set the food down occasionally for water, and sit at a table to keep you from speed eating too many calories.

? Read Labeling (beware of misleading labels)

Don’t let the clever marketing campaigns behind unhealthy foods fool you. A product might say that it is “low fat”, but it won’t mention the loads of sugar added for taste. 

? Use Your Legs More Often

Your legs are the strongest muscles in your body and burn a great percentage of calories when they’re put to good use. Look for opportunities throughout the day to use your legs more often. Take the stairs instead of the elevator, park your car further away and walk to the store, and stand up for a while to break up long intervals of sitting.

? Make Salad and Veggies the Center of Your Meal

Vegetables are a great way to fill up your stomach without packing on tons of calories. A decent sized salad will take longer to eat, provide you with essential vitamins and minerals, and keep you from eating more than your body can burn off. Try to consume various colored vegetables to combine different antioxidant in your daily nutrition for great health.

? Reduce Sugar Consumption

Sugar is the hidden menace of weight gain. We hardly notice it when guzzling down sweet drinks or eating delicious snacks but small amount adds a lot of calories. Look at the sugar content of what you buy and start gradually to reduce the amount of sugar you consume. 

It’s amazing how making a few small changes can drastically change the way your body functions.

Having worked in the industry in various gyms over the last 10 years, it is evident to see that there is a high percentage of people who spend most of their gym time doing cardiovascular exercise, and less time using resistance that challenges their bodies. Resistance training does not have to be hitting the weight room with an all-male crowd and intimidating machines. 

We want to remind you that there are many ways you can bring resistance training into your life either at the gym or through home workouts that require little or no equipment at all. 

But first WHY should you incorporate resistance training into your life and how important is it as you get older?? We have compiled some amazing facts. 

YOU WILL LOSE BODY FAT

As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

YOU DECREASE YOUR RISK OF OSTEOPOROSIS

Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be the best defense against osteoporosis.

YOU WILL BE PHYSICALLY STRONGER

Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max.

REDUCE YOUR RISK OF INJURY, BACK PAIN & ARTHRITIS

Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury.

YOU WILL REDUCE YOUR RISK OF DIABETES

Research indicates that weight training can increase glucose utilisation and improves the way the body processes sugar. 

WOMEN WILL GAIN STRENGTH WITHOUT BULK

Researchers also found that unlike men, women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus

IT IS NEVER TOO LATE TO BENEFIT

Adults in their 70’s and 80’s have built up significant strength through weight training and studies show that strength improvements are possible at any age.

As much as we LOVE to kick off our trainers and put on some stilettos on from time to time, In our world it’s usually a “once in a while” occasion. 

How often do you wear heels?

Do you wear them to work? Although we love them for making us look glam, tall etc…

Be careful girls. They could be doing you a lot more harm than you think.

We read up on some of the bad effects wearing heels has on the body. 

Although it might not be nice to hear these things, we have complied the important issues and felt they are very necessary to share to you ladies… 

So firstly, in a nutshell: high heels force your body to work in a manner that is completely and entirely backward from your normal mechanics.

The shift in position from flat feet to tiptoes forces your knees and hips forward. That, in turn, forces your lower back into a deeper arch than it’s used to. The result is a cascade of imbalances that runs all the way down to your toes.

Feet

• Normally, your feet act like spring-loaded, weight-distributing shock absorbers, cushioning your skeleton from crazy amounts of pounding. Wearing high heels shifts most of your weight onto the balls of your feet and your tiny, delicate toe bones. Walking like this all the time could usher in bone and nerve damage. 

Ankles and calves

• Wearing heels forces your ankles to bend forward, a movement that could restrict circulation in your lower limbs. If you’re a perennial high-heel wearer, this could eventually spell spider veins.

• Walking in heels also stiffens your Achilles tendons, which anchor your calf muscles to your heels, causing your calves to bunch up.

Over time, this can develop chronically taut (and shortened!) ankle and calf tendons, making walking—even in flats—painful.

Knees

• knee is the largest joint in your body. frequent high-heel use can put extra stress on the inner sides of the knees, fast-tracking the wear and tear that leads to osteoarthritis.

Hips

• To keep upright in heals, you have to thrust your hips forward, arch your back, and push out your chest. This throws the whole body out of it’s natural and anatomical alignment forcing the hip muscles and tendons to have to compensate hard (and not in a good way).

Back

• In order to stay on your tip toes, your spine needs to sway unnaturally. This stresses your lumbar erector spinae muscle. Result: sore lower back.

Some tips: 

✔️ Wear flats to and from work. Change into heels only at work if necessary.  

✔️ Never walk around in them for longer than a few hours at a time.

✔️ Stretch calve muscles out every day after work.

✔️ Rolling foot over a tennis ball is recommended to help to stretch and mobilise the foot.

✔️ Take yoga classes. Holding poses such as downward dog and other calve and hamstring lengthening exercises will do a world of good.

Tips for staying FIT in winter!

✔️✔️✔️✔️✔️✔️✔️✔️✔️

It’s winter time in Australia!❄️

Who wants to exercise when it’s cold and dark outside?No one!!! BUT….even in winter, getting outdoors can put you in a better mood, clear your head, improve your concentration + warm you up.

Don’t let a cold weather cancel your routine. This is a common setback to maintaining exercise through the winter. One of the many benefits of regular exercise is a healthy and resilient immune system, which helps you recover faster, and makes you less likely to catch a cold in the first place.

Go straight to the gym after work. If you train in the afternoon or evening, plan your day so that you don’t have to go home before visiting the health club or gym. It’s really difficult to leave the house once you get home and comfortable – the couch can be very alluring when it’s wet and windy outside! Pack your exercise gear in the morning, along with a light afternoon snack to keep you energised all the way to the end of your workout.

Bundle yourself up and go for

a jog. You can burn calories, increase blood flow, and give your heart and lungs a boost. Walking is also a great stress reducer

Be adventurous and plan a little hiking trip to spice things up and explore new vistas.

Social activities like going bowling or a taking dance class can keep things interesting. Something new can make physical activity less of a chore.

If you have access to an indoor pool, Go swimming! Jump in for your mental and physical health.

If you are someone who finds the morning is too cold, and by evening you’re too tired, Look for ways to integrate exercise into your day. 

At lunchtime, throw on a scarf and go for a brisk 20-minute walk. Try a lunchtime boxing or yoga class. These breaks will warm you up and are a great way to revitalise your mind and get you ready for a productive afternoon.

Stay on top! Stay fit! Getting back on track after winter passes can be so frustrating. Some days are harder to get motivated and get moving. Your mindset in the morning has a huge impact on the whole day. 

Go out an make today amazing! 

Q: Feel like you’re running on empty? Do you reach a plateau in the middle of the day?

Boosting energy levels is all about getting the right type of food, exercising properly, and making certain lifestyle decisions that will leave you better prepared to take on the day. 

We have compiled some tips and interesting facts to help you to boost your energy levels throughout the day:

✅ Don’t forget breakfast, even if you’re not hungry. Breakfast is probably the most important meal of the day in terms of energy. It gets your metabolism going and is probably the one meal that you can afford to splurge on. Breakfast primes you for the rest of the day. Researchers have even found that a little breakfast cereal in the morning is linked to lower amounts of the stress hormone cortisol.

If you’re worried about weight, don’t skip breakfast. Have a complete breakfast, a smaller lunch, and perhaps a snack for dinner. Eating in the morning is far preferable to eating at night for people trying to lose weight.

✅ Get more fibre into your diet. Fibre releases energy at a slow, steady rate, unlike simple carbohydrates, for example, giving your body more energy to work with over a longer time.

Avoid processed carbs such as white bread, cookies, and pasta as they cause your blood sugar to spike, then crash, leaving you exhausted. At least 50 percent of your diet should come from carbohydrates, but opt for complex ones like fruits, veggies, and whole grains.

✅ Eat plenty of healthy fats. People are scared of fats, and sometimes justifiably so. But not all fats are created equal. 

Omega-3 fats especially, but also monounsaturated fats, can be healthy and even energy-rich. Omega-3 fatty acids, found in nuts, fish, and certain vegetable oils. It will help you feel mentally alert in addition to giving your diet a healthy makeover.

✅ Don’t forget to EXERCISE. ?Like they say “You need to use energy to make more energy”!!!

Exercise improves health, mood, and your ability to sleep as well as feel energized. If you don’t exercise regularly, try fitting a little bit of exercise into your daily routine. Even just walking for 30 minutes a day can be a huge boost to your health and energy levels.

✅ STAY HYDRATED with water during the day. Doctors and scientists alike believe that drinking water is a key component to being healthier and feeling more energized during the day.

✅ Increase daily intake of magnesium. Eating fish or bran cereal increases your magnesium intake which in turn, increases your energy levels.

✅ Enough rest time!!

SLEEP ? 7-8 hours when you can, can have a big effect on not only rejuvenating and repairing your body but dramatically boosting your energy levels and endurance for the day ahead.