There’s a million diets out there and according to this Today Tonight article they’re making us weight loss people $720 millions year!  Considering Australia gets fatter and fatter every year, that’s a lot of of companies out there over promising and under delivering.  So stick to the “common sense” diet, it’s the only way to lose weight long term and still love life!   That’s what our Personal Training Gold Coast is all about!

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

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?

Personal Training Gold Coast

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!

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.

You must have heard time and again about the harmful effects that unhealthy snacks have on the body.  If you have a weakness for such snacks and can’t resist the idea of watching a movie with a bag of chips in hand, then here’s good news for you. Studies have shown that people, who were allowed to snack on their favourite treats now and then in small portions, were able to stick to their diets without cheating.  Indulging (not gorging) occasionally or once a week in your favourite snack will not have an impact on your long term weight loss. The key point to keep in mind however is to stick to a small portion and not to binge. So the next time you don’t have to say no to your favourite ice cream, as long as you enjoy responsibly!

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!

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!

This is one of the biggest problems with many Gyms and weight loss programs, they are programs designed to help you lose x amount of weight without considering the many components of your life that will make the difference between success and failure. In fact most even tell you that losing x amount of weight per week is your goal and here’s what you must do to be successful. Your goal is a personal thing; don’t let other people tell you what it is.