For a quick run down, check out Personal Trainers on Wikipedia. However if you really want to know how Personal Training Gold Coast can help you, book a free consultation on our website
An interesting Women’s Weekly article showing Australia’s battle with obesity is on par with America. Regardless of who’s winning (if you can call it that), the western world needs some serious changes in regards to weight loss. Is it really that hard to lose weight? Why not book a session Personal Training Gold Coast session to see how easy it can be to lose weight?
If you sit for long hours in front of your computer or at a desk, it is important to take care of your back.
80% of people will have some form of back pain sometime in their life.
More often than not it’s completely avoidable, so here’s a few simple ways you can avoid the pain: Adopting the right posture when you sit is crucial for your back. You should be sitting with your spine straight and not in a slouching manner. Use an ergonomic chair or even a pillow to give you added support. Sitting in one position for long hours can be daunting for your back, so take a few breaks by walking around or doing stretching exercises. Wear the right footwear which helps to distribute your weight evenly without putting pressure on any particular part of your body. Ladies if you must wear heels, make sure you keep your feet happy and comfortable. The wrong footwear can give you bad back pain!
Above all else the number one way to look after your back is to exercise. Before or after work, get out and move your body enough to make up for eight hours at a desk. And remember, when it comes to your health:
If you don’t use it you will lose it!
So if you’re not using it, isn’t it time you took a look at getting a Gold Coast Personal Trainer?
If you thought hitting Kickboxing pads was a huge workout, give it a go when your Gold Coast Personal Trainer gets to hit back – In a fun and safe way of course! Muay Thai Kickboxing is one of the toughest sports in the world. And you can learn the real deal from some of our Gold Coast Personal Trainers. Visit our other site at www.kickboxing.net.au to find out more!
So what’s her secret? This A Current Affair article reveals the secret. And guess what? There is no secret. Just hard work in the Gym, a good diet, a great Personal Trainer and over decade of hard work! View our Personal Training testimonials to check out the arms on one of of Gold Coast Personal Training clients who started with us in 1999, she’s 10 years older than Michelle Obama, doesn’t have a full time chef and her arms are just as good!
After a real challenge? Why not try a Gold Coast Personal Training sessions with our Muay Thai Kickboxing Gym? Kickboxing is one of the best ways to get your heart rate up, and if you’re competitive and like a real challenge a session with out Muay Thai Gold Coast Personal Trainers will really suit you! Visit www.kickboxing.net.au to find out more!
Push ups are the best body weight exercise to work your chest, triceps and front deltoids. As great as they are, variety is the spice of life, so check out our latest video for a half a dozen ways you can add variety and make them up to 10 times harder with nothing but a step. If making them 10 times harder sounds like a bad idea to you check one of our older videos at youtube.com/fitnessenhancement on how to make them ultra easy! Personal Training Gold Coast Hard Push Ups
If your busy work schedule has kept you away from your favourite movies or TV shows, well here’s a smart way to get entertained and fit at the same time. Keep a small television set in your gym room and hop on to the treadmill or exercise bike every time your favourite show comes on. Or record your favourite shows and watch them later when you work out. Either way, you will be so absorbed that you won’t realise you are in the midst of a sweaty workout. Before you know it, you will be through an hour of exercise. This works great especially if you find that keeping separate time aside just for exercising and for entertainment is tough. Plus you won’t be munching away on your bag of chips either!
A weight loss program that has been planned just for you by a personal trainer is the best sure-fire way to lose weight. There’s heaps of Gold Coast Personal Trainers out there, so what should you look for in a personal trainer? First your Personal Trainer should have the necessary qualifications to back him up and should also have done a course in fitness for at least one year. Ensure that the trainer also has ample experience with handling other clients and has a successful track record. A good trainer will not only handle clients in a professional and friendly manner but also make sure that he has a good relationship with them built on trust and understanding. Moreover, he has the ability to make clients comfortable and gives them due priority too.
The latest Australian promotion of healthy eating states that everybody should eat ‘ two servings of fruit and five servings of vegetables daily’ in order to get a daily intake of nutrients. But what if you love fruits but hate the sight of greens at meal times? Although this is a good guideline to ensure that you eat right, remember that variety is the real spice of life. Even if your daily intake of fruits is more than vegetables, your body will still get all the nutrition it needs to perform daily tasks. Ensure that you get fruits and vegetables with different colours. Fruits and vegetables with bright colours like purple and orange have a higher level of antioxidants and are rich in vitamins as well. Eating right, will keep you in optimum health and help you lose weight faster.
If your birthday is just around the corner but the idea of enjoying your favourite cake makes you think twice; it’s time to relax and plan your party. You don’t gain weight just by indulging or pigging out on a single day. Weight gain depends upon your lifestyle and diet over a certain period of time. Your birthday comes just once a year after all and the last thing to be worried about is how many kilos you would have gained by the next day. However, to truly enjoy your special day, begin by taking care of your diet and working out as early as you can. That way, you will feel confident about looking good and stay guilt free on your birthday too. So, go ahead and make it a day to remember, but keep the celebrations to just that one day.
Working out at the gym or going for a long walk along Surfers Paradise beach, may not be everybody’s preferred fitness routine. Instead of pushing yourself to do what you really aren’t interested in, why not try something different? It’s never too late to learn a new sport in or get back to a game you loved when you were in school. With so many sporting clubs and activity groups on the Gold Coast you are sure to find a sport that will not only get your fitness soaring but keep your enthusiasm alive as well. It doesn’t matter how old or young you are, but participating in an activity that you are interested in will also boost up your social circle and keep you fit. Now is the time to try something new!
If you have suffered from back pain for a long time, you may be tempted to say no to exercise. It’s possible that you may have tried all kinds of medications and balms to get even five minutes of relief. Contrary to what you may think, exercise can actually help to reduce your back pain immensely. The trick is to exercise right. Focus on exercises that help to strengthen your abdomen and increase overall flexibility. This will help to improve your posture as well and put lesser strain on your back muscles. The plank to strengthen the back and ab muscles as well as cardio workouts such as brisk walking, can help to reduce your back pain. Remember to take frequent breaks throughout your workout so that you do not get too tired or strain yourself. With time, your back pain will become a thing of the past!
Studies conducted prove that your grandma was right- oatmeal is good for you! It’s a great health booster and helps you fight many health conditions. Oatmeal is a good source of fibre which helps to reduce bad cholesterol in the blood and also cleanses your body of toxins. Oats contains a compound called phytoestrogens, which helps women fight off diseases like breast cancer. The high fibre content helps to protect you from colon and bowel cancers too. Oats is a must have especially if you are trying to lose weight. The fibre content helps to slow down digestion and the absorption of carbohydrates itself. It helps control any urges to snack on junk food too. Oatmeal is best eaten without any added sugar but if you find the taste too bland, then simply add some diced fruit like berries to it. Give yourself a healthy kick start to the day!
Ever wondered what you’re really eating? www.calorieking.com.au is a great way to see the fat, carb and protein (and more) content of all your favorite foods. Unlike some of it’s competitors, the book and website are in an easy to use format to ensure you find the information you want right away. Even us Personal Trainers love using it when in doubt about nutritional content!
If you have tried to stick to a consistent weight loss program, but still failed to lose weight; chances are that you may feel like giving up. However, that is exactly when you should introspect and try to figure out what went wrong. Many people choose a workout program that does not cater to their specific needs, which may apply to you too. For example, you signed up with an expensive Gold Coast Gym, but couldn’t find the time to go there. Or you tried to go on all vegetarian diet, but you just can’t do without a bit of seafood now and then. You decided that you would work out a few times a week, but got held up at work. The next time you decide to follow a weight loss program, you should work with a Personal Trainer who can tailor a fitness program to suit all your requirements. That way, you will not only enjoy your workouts but lose weight successfully!
Chances are over the years you’ve tried programs that were impersonal, boring, time consuming, impractical, unmotivating or just simply didn’t work. If it didn’t work for you last time, it won’t work for you this time, so don’t waste your time, money and effort.
For most people they will make a great start on their New Years resolution, then quit mid February. The number one way to overcome this is to find a program that solves the problems that stopped you achieving your goals before.
If you’ve joined a gym for a year and then quit after a month because you couldn’t find the time to get there three times a week, don’t join another Gym. If you tried a strict diet and you couldn’t stomach the same bland food every single day, don’t try this year’s latest and greatest diet. If you’ve promised yourself several times over the years that you will walk before work every day, but you never seem to make it through the first month, don’t make yourself a promise that deep down you know you will break.
All of the above can be great ways to lose weight and get fit, but if nothing has changed from the last time you tried a similar program, your results will not change either. It doesn’t matter how good it is in theory or for some celebrity, if it’s not right for you, it will not work! By the time February hits you’ll start forcing yourself to use that expensive Gym membership. By late February you will be hating it and beginning to cheat, which of course means results will begin to stop. As soon as results stop most people lose motivation and stop, so they put the weight back on and the emotional roller coaster will begin to repeat itself a year down the track on New Year’s Eve 2010!
Most of us wake up in the mornings to a day crammed with a never ending list of things to do. We love the idea of staying fit, but never seem to find the time for it. Here’s the good news. Take a good look around your home. There are many physical activities that you can do, to burn calories and keep your place clean at the same time. Did you know that washing windows for 30 minutes burns 102 calories, or that dusting and sweeping alone for 30 minutes can burn 200 calories? Give your car a wash and burn 102 calories or make your garden beautiful and burn 136 calories every 30 minutes. There’s no limit to the work you can do. Put on some groovy music and you wont even realise you’re working out!
Nutrition for Weight Loss, eating 5-6 small meals a day:
Nutrition plays a huge role in weight loss and weight management. Ideally, 70% of the emphasis should be placed on nutrition and 30% on exercise in order to achieve results. If you exercise really hard for an hour a day, that still leaves 23 hours in which you can eat back all the calories you’ve just burned. It is so easy to do, so keeping on track of you nutrition is a very important part of your weight loss battle. The good news is that there are lots of little ways in which you can improve you eating habits. Eating 5-6 small meals a day rather than 2-3 larger ones is a great way to start. Think of your stomach just like any other muscle in your body. When it is working, you are burning energy and calories. So, by breaking up your daily intake into smaller more frequent meals, you are consuming the same number of calories but you stomach is working harder to digest that food translating into weight loss for you!
Food Diary
Are you a grazer, a binge eater? Do you find yourself forgetting to eat? Having a hard time losing weight even with all the exercise you are doing? A food diary is a great tool to help keep you or get you back on track. Try writing down everything you eat for the next three days and you’ll be surprised by what you find. Be honest and as accurate as possible, recording the amount, timing, your mood and where you are while you’re eating. For example: Breakfast-6 am, ½ grapefruit with ½ tsp sugar, 1 cup cereal with ¼ cup low fat milk, 1 coffee with 2 sugars and 2 tbsp full cream milk – sleepy and hungry. It doesn’t have to be pretty and the easier it is to do the more likely you are to follow through. Write it on a scrap of paper or whatever you have available. It is a great tool to help keep you accountable and point out the hidden calories that you didn’t even realize you were eating. Tally up all the sugars and extra you’ve been eating at the end of the week and you may have found the reason for that stubborn weight gain. So, to get back on track today, start keeping a food diary.
Quick and Easy Lifestyle Changes
Exercising in ½ hour or 1 hour blocks of time is great but it isn’t always feasible. We all know how busy life can be and getting to the gym a few times a week may be all you can really fit in. The good news is that there are lots of little things you can do on a daily basis that will increase your activity level and burn extra calories throughout the day. Try incorporating a few of the following into your daily routine: take the stairs rather than the elevator, park at the far end of the parking lot at work of the shops, get off the train one stop earlier and walk the last few blocks to work.
When is the best time to workout?
Really, the ideal time of day to workout varies from individual to individual. Pick a time that best suits your schedule. If you work late and like to sleep in, trying to stick to an early morning exercise schedule is going to be hard. Alternatively, if your days are full, an afternoon workout may be the last thing that you want to do after a busy day. In this case, getting your workout in before you start your day gets rid of all those afternoon excuses. Most of us have a hard time fitting exercise into our busy days, so weather you schedule it for the morning, afternoon, or evening, I’d just focus on putting the time in when you can.
Walk and talk!
With the summer weather fast approaching; why not take advantage of all the beautiful parks and beaches that the gold coast has to offer? Grab a friend and go for a walk rather than heading out for a coffee or lunch. Or, if no one is available, catch up with a friend on your mobile while you walk and talk. There are lots of east ways to get active. Talk to your trainer if you’re stumped for ideas. They’ll be more than happy to give you some suggestions.
Stretching is the most overlooked aspect of fitness programs but it’s a problem that’s easily corrected. All it takes is five minutes at the end of your training session and you’ll start to reap the rewards. Stretching helps to improve flexibility, speeds up recovery, helps to improve circulation and aids in stress relief. It can also help to decrease lower back pain as a key culprit is tight hamstrings! Although stretching is built into your personal training sessions here at the studio, don’t forget to include some stretches after your strength and cardio session at home. Some key points to remember: hold your stretches for anywhere from 10-60 seconds, make sure you’re in a pain free range, don’t bounce at the end of the movement and remember to breath. Happy Stretching!
The person who gets the best results is the person going twice as hard for half as long because this reduced time commitment is realistic! If you have already identified a lack of time as one of the number one reasons why you don’t lose weight, training for quality, not quantity is a massive step closer to success. And for those of you who say, while I have time, but not the motivation to train to 100%, which is easier to get motivated a psyched up for; a one hour plus workout or a 30 minute workout?
So who gets the best results? As far as calories burned and muscles built goes it’s probably comparable. Half the time and double the intensity is pretty much the same as double the time and half the intensity. It’s kind of like saying which burns the most petrol? Driving from Gold Coast to Brisbane at 50km/hr or 100km/hr? It’s about the same and any difference is so small it’s irrelevant, so you will do whichever gets you there fastest because why waste time going slow. It’s the same for losing weight.
Compare this to the following man or woman who goes to the Gym with only 30 minutes to workout (plus 5 minutes warm up and cool down time). Every set of weights he does is to 100% (bearing in mind safety) and a full body compound exercises, so no time is wasted doing one thing at a time. Within seconds of completing the set he jumps to the next machine and repeats the process and so on. On the treadmill he runs so hard he can’t talk and only slow it down when he can’t physically keep up. He leaves completely fatigued about 30minutes after starting while the other procrastinating bloke will spend almost another hour there.
Tell your friends, family, work mates and of course Personal Trainer about your exercise program. Tell them they can all act like your Personal Trainer and keep on your back if you skip a workout. If you have someone to answer to, you’re a more likely to get it done. You are too emotionally attached to your goals, so it’s a great to have someone look at the situation and say “why aren’t you going to the Gym today”? 99% of the time you won’t come up with a good answer and thanks to a friend questioning you will hit the Gym.
100 minutes a week is 0.99% of your week so you can find time to make this your number one priority. Have you ever not gone to work because you were too busy or you just couldn’t be bothered? Of course not! You wouldn’t get paid if you didn’t go to work. The same goes for exercise; you won’t get fit and lose weight if you don’t exercise. You can’t afford to not get paid so you show up every day on time. A 38 hour work week accounts for 23% of your week, so if you can find time to show up to work, you can find another 0.99% of your week to achieve your goals and be fit and healthy.
So if you’ve been good you’ve written down your goal and made time for exercise in your busy life since my last blog. Now lock it in as a set appointment. Aside from an emergency, you will be there no matter what. Your friends and family know that this is your sacred time to work on your goals. If it is your number one priority you will make it to 99% of your Personal Training sessions or whatever exercise you choose. If it is your number two or three priority after work and kids you will consistently cancel. So for your 100 minutes a week or whatever number you come up with, you and your goals come first.
The other way to do it is to structure it more and give yourself set days and set times to exercise. The good thing about this it makes sure you spread your exercise over the week and not leave it till Sunday and then run out of time. The bad thing about it is it doesn’t leave you with much flexibility and in inflexible program can be many peoples down fall. It’s a personal thing as to which way you use so it’s up to you; the end result is the same: you must commit to a long term and realistic amount of exercise each and every week.
There’s a couple of ways to do it. My favorite for clients is to base it on 100 minutes a week. I like to use this as it’s a enough time to get real results, but not an unrealistic time commitment for most people, if you believe you can realistically do 200 minutes great, go for it! So your 100 minutes could be one 30 minute Personal Training or Kickboxing session and whatever else adds up to the remaining 70 minutes a week, as long as you get it in who cares when or where you do it! So the remaining 70 minutes could be seven ten minute runs with the dog before work, or it could be a 70 minute power walk on the beach on the weekend. If you get 100 minutes done great, if you get more done even better!
Now take a look at how much time you have available to workout. Pull out your schedule and talk it over with your partner or anyone else involved in your day to day life. If you cut something out of your day to exercise instead keep it realistic, for instance swapping watching TV for exercise is great as chances are you don’t need to watch TV. However getting up two hours earlier and therefore only sleeping six hours a night is a bad idea as you need about eight hours a night. Sure you might be able to get by for a month or two like this but then you’ll crash and burn. Don’t set yourself up for failure, keep it realistic.