tag:blogger.com,1999:blog-36541894017932714222024-02-21T08:00:06.609+11:00Life Active - Andrew's BlogAndrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.comBlogger42125tag:blogger.com,1999:blog-3654189401793271422.post-47659916112188295792013-06-12T10:49:00.000+10:002013-06-12T10:49:33.623+10:00SHARPEN up your wellbeing! - Sleep<div style="margin-bottom: 0cm;">
To help both mine, and my clients' progress towards feeling and looking better all the time - superhealth - there's a range of areas we'll develop:</div>
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<b>S</b>leep</div>
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<b>H</b>ygiene</div>
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<b>A</b>wareness</div>
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<b>R</b>elaxation</div>
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<b>P</b>osture</div>
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<b>E</b>xercise, and</div>
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<b>N</b>utrition.</div>
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These are all under your control and dramatically influence your current and future
health - how you look, feel and function! We use a more detailed system for each
element but here’s a brief run
down of the idea behind developing your own <i>superhealth</i>.</div>
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Sleep</h3>
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Want to burn fat, reduce blood pressure and stress, remember more, learn better, have more energy, control you appetite, live longer and feel more alert and alive? All you need to do is ... sleep! We live such complicated lives, and actually have such complicated metabolisms, that we need to get recuperative downtime each and every day. If we get too little, your mind, body and emotions can't restore fully day to day. </div>
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The ideal sleep for adults is 7-8 hours a
night. Sleep is one
of the most valuable allies you have for amazing health, and is totally the easiest thing you can do to improve so many aspects of your health and wellbeing! It's not just about the quantity either - 8 hours of sleep interrupted by mobile phones, stress before bed or bright light can leave you feeling groggy and unrested. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS7nmh4i-oL0SOlfu-qF1V8bFDCnXIsbEmEkBjrzriPJEN8YTXGzJLlLWU1jaLuZY8wo6B2R_G0TSk4o0qSpJH5Tg0zeede4BRACMDhk8o8iYGob3U_vZ9C2_YuC76bc9M6jkE-qMgPUs/s1600/iStock_000008349896XSmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS7nmh4i-oL0SOlfu-qF1V8bFDCnXIsbEmEkBjrzriPJEN8YTXGzJLlLWU1jaLuZY8wo6B2R_G0TSk4o0qSpJH5Tg0zeede4BRACMDhk8o8iYGob3U_vZ9C2_YuC76bc9M6jkE-qMgPUs/s320/iStock_000008349896XSmall.jpg" width="320" /></a></div>
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Some tips for getting enough <b>quality</b> shut-eye:</div>
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* Treat your sleeping area like a sanctuary. This is where you go to recharge, so keep it free from clutter, lights and noise where possible. </div>
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* Close all blinds. </div>
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* If you get erratic noises at night (traffic, dogs howling etc) then try a white-noise generator like an air filter or radio tuned between stations. </div>
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* Opt out of mobiles, LED alarm clocks, TV standby switches that remain on, or anything else that will cast light into your room. At the least, turn any of these small sources of light around so that when lying down, you can't see them alight.</div>
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* Mobiles are some of the worst sleep quality offenders. Turn it to airplane mode, or at the very least onto silent and have it face down. Whilst you might not physically <i>wake up</i> to it chiming, or the arrival of an email/facebook status update/random SMS, part of your mind will pay attention, meaning you will limit how deeply you sleep.</div>
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* Checking news or emails before bed is a no-no too. Your last hour or so before bed should be all about pleasant reflection and relaxation! This will help your mind wind down too. Emails before bed can have an equivalent effect to caffeine.</div>
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* Get into a bedtime ritual. It might be : chamomile tea - shower - brush teeth - get into pyjamas - read a book for 10 minutes in bed - beside lamp off.</div>
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Any process that you do regularly just before bed that helps you wind down, will let your body and mind know it's sleepy time. </div>
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* Likewise going to bed and rising at the same time each day will work wonders for your energy levels, sleep quality, hormone levels and stress. In fact, this is probably the most powerful recommendation I could make for sleeping your way towards <i>superhealth</i>. </div>
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Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-47707634936228274202013-06-05T13:28:00.002+10:002013-06-05T13:28:55.291+10:00 Grab a Mate and Get Moving During Men's Health Week
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Physical Activity Australia is challenging all Aussie men to take a good hard look at their lifestyle habits and make two small changes during Men's Health Week (10 - 16 June 2013).</div>
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Firstly, we want men to commit to doing 30 minutes of physical activity every day this week.</div>
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Physical Activity Australia CEO Fiona Bailey says, "It doesn't have to be strenuous physical activity, just some form of activity every day can make a big difference to your life. You can break it down into two 15-minute blocks, as long as you get your 30 minutes in."</div>
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Secondly, we want Aussie blokes to 'man up' and talk to their mates about their health and activity levels.</div>
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"Women love talking, but it's about time for men to experience the mental health benefits of a good chinwag with their mates," Ms Bailey says.</div>
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<i>Did you know?</i></div>
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Men take their own lives at four times the rate of women - that's five men a day, on average. </div>
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"Regular physical activity improves sleep quality, tolerance to stress, sense of happiness and reduces your risk of developing life-limiting conditions such as diabetes, stroke, cancer, heart disease and depression - and it can pay dividends quite quickly!" Ms Bailey says.</div>
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So go for a walk around the block or the park while the kids are at training, play golf, go for a swim or get some mates together for a bike ride or a casual game of footy.</div>
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"It's a great way to catch up with your mates and do something positive for your health at the same time," Ms Bailey says.</div>
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<i>So go on, grab a mate and get moving!</i></div>
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Need someone to be active with? ActivityBuddies can help! <a href="http://www.activitybuddies.com.au/"><span class="s1">www.ActivityBuddies.com.au</span></a> is a new, FREE initiative of Physical Activity Australia which connects people to help them get motivated and be physically active. There are over 250 different types of physical activity options available, so there is something for everyone.</div>
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Physical Activity Australia is a national charity organisation established in 1982. We work with and support many charities and organisations all with the same aim of getting every Australian, every day, physically active.</div>
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Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-20386992353345356882013-05-31T15:30:00.000+10:002013-05-31T15:30:01.194+10:00Superhealth part II - the case for a new classification<div style="margin-bottom: 0cm;">
<i>Not just diet and exercise</i></div>
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We all know that to feel better and “be
healthy” we should diet and exercise. Nag nag nag …
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For one, I don’t particularly like
the word “diet” as it brings up an idea that you should follow a
particular list of things to eat at certain times to achieve certain
things. In the quest for your ultimate levels of health, whether that
encompasses losing weight, gaining muscle or just staying mentally
fit – there is no one “diet”, only nutrition.</div>
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Additionally, things like adequate
sleep; time for complete rest or relaxation that actually refreshes
you (whether reading a book or in a park with friends having fun);
and good general hygiene play as important a role in your overall
health and wellbeing, as what you do for exercise. Your best health
ever is not going to be found simply by hitting the treadmill 5 times
a week for 30 minutes, whilst killing yourself slowly with too little
sleep and too much stress.</div>
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<i>“Health </i>care<i>” vs healthcare</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm60W74MfqjEORwmaVAOcMEmyIJ_zne0HdVol8IUM4NBFmwoUtjuXi-MK0KAxkaEycEyz3GSz4dYfDBg_d1CS4Z02r3k_oESDCs0chx039jS_oVisTOCO0_1udwWFkuZHZS3BR0_oUJDQ/s1600/iStock_000018182554XSmall.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm60W74MfqjEORwmaVAOcMEmyIJ_zne0HdVol8IUM4NBFmwoUtjuXi-MK0KAxkaEycEyz3GSz4dYfDBg_d1CS4Z02r3k_oESDCs0chx039jS_oVisTOCO0_1udwWFkuZHZS3BR0_oUJDQ/s320/iStock_000018182554XSmall.jpg" width="320" /></a>Here’s where I draw a distinction :
there’s an incredible amount you can do to care for your own health
on a daily basis to stay close to superhealth, and not just “not
sick”. All it takes is a little care, a little effort repeated
regularly. You don’t have to sit back and let ill health creep up
on you, forcing you to suddenly become dependant on the healthcare
system, often at the worst possible time. A little prevention does go
a long way.</div>
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<i>Ageing, society and health care</i></div>
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The fun part of your own daily health
care, is that you are in control. One of the issues facing the healthcare system is the increasing impact of an ageing
population. “Health” is one of the biggest expenses of government. Our tax dollars already work hard so that we can enable those who are have dropped below a certain line into illness, high risk of illness, or conditions that need medical attention. As we age, we are more likely to need the healthcare system in some way or another. </div>
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Then consider the proportion of people aged over 65 is
expected to almost double in the next 40 years. It’s an alarming
thought that our already overworked health system will continue to be called upon more and more. Where will the funding come from? </div>
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I for one love living in a country
where basic healthcare is free and assured. But why not maintain your
optimum quality of life? Take ownership of your own health, empower yourself with the knowledge to live well, rather than rely on an overburdened system!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMMkGwMrxe8aFQ1j4Cs1K5lbjmoKDJi8n74q8b8neb7RirHsIkgoVqDX5IpeK4fP3hkWD5bAhyphenhyphenp55ZyV8682o-qflqVHTeF_91mrkMC_WWNPQTceKZKPrckpUPywdQxyEY6AffS3raDDo/s1600/iStock_000000924314XSmall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMMkGwMrxe8aFQ1j4Cs1K5lbjmoKDJi8n74q8b8neb7RirHsIkgoVqDX5IpeK4fP3hkWD5bAhyphenhyphenp55ZyV8682o-qflqVHTeF_91mrkMC_WWNPQTceKZKPrckpUPywdQxyEY6AffS3raDDo/s320/iStock_000000924314XSmall.jpg" width="320" /></a></div>
Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-31772239260215467372013-05-30T14:58:00.002+10:002013-05-30T14:58:15.719+10:00Superhealth!<div style="margin-bottom: 0cm;">
The concept of "superhealth" is easy
enough. Interchangeably referred to as <i>wellness</i> or sometimes <i>fitness, </i>it’s what exists at the peak of our own experience, a state
far beyond just being “not sick.”</div>
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Take the spectrum of health, as we understand it in current medical terms. Illness - ranging from terminal, severe, mild, acute or chronic. You go to a doctor or specialist to be seen with a condition so that you can graduate back to an absence of illness. Anything beyond this
simply doesn’t exist because you don’t need to visit a doctor or
a hospital if there’s nothing wrong, right?</div>
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But what if there’s nothing
particularly <i>right</i>?
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Looking around, you'll notice that a good number of people aren't sick at any given time. But by golly, ask them about their energy, how they feel, what they feel they can do physically, and you'll get very different responses. If being not-sick was a universal diagnosis in medical terms, then we
<i>must</i> be bounding out of bed with energy in the morning,
powering through every day with reserve in our tanks, loving a
regular exercise plan daily then getting into some vigourous night
life before falling asleep instantly each night totally satisfied,
ready to do it all again…</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyufH-axFXZyTRANyndALV9PzTsCNmcu_JsS4cCl3ZtPJ5PI37pV9BG0F1qNGwUmvGgvlvphyPpe8ek2TBZ9l-nuzp8T6l1ja4ZF0MzO-GspgTED5mEshTowZx2O3wxyK1nQLS0GiXNCI/s1600/iStock_000003618370XSmall.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyufH-axFXZyTRANyndALV9PzTsCNmcu_JsS4cCl3ZtPJ5PI37pV9BG0F1qNGwUmvGgvlvphyPpe8ek2TBZ9l-nuzp8T6l1ja4ZF0MzO-GspgTED5mEshTowZx2O3wxyK1nQLS0GiXNCI/s320/iStock_000003618370XSmall.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Staying active is one key to developing superhealth</td></tr>
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Actually I think there’s a select few people
on the planet at most who feel like that all the time!</div>
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There's an argument for the existence of a scale of health too, not just illness. Where you might feel amazing one day and ordinary the next. But what would
it be worth to have amazing health and energy, day in day out? That kind of life I’d label
superhealth – abundant energy and drive, the chance to live and
experience life to its fullest.</div>
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The concept of <i>health</i> in our
current system is great, don’t get me wrong. We need doctors and
nurses and medicine and therapists of all kinds to help fight
diseases and cure or care for the ill. We’ll all need healthcare in
our lives. But it’s not the end of the story.</div>
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“Health <i>care</i>” vs healthcare</div>
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Here’s where I draw a distinction :
there’s an incredible amount you can do to care for your own health
on a daily basis to stay close to superhealth, and not just “not
sick”. All it takes is a little care, a little effort repeated
regularly. You don’t have to sit back and let ill health creep up
on you, forcing you to one day become dependant on the healthcare
system, often at the worst possible time. A little prevention does go
a long way.</div>
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<div style="margin-bottom: 0cm;">
Next week I'll start to discuss a model I like to use when considering how best to affect a client's health, called "SHARPEN". It's a simple acronym for the elements that lead to your best potential body and mind. </div>
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S - sleep</div>
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H - hygiene</div>
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A - awareness of your own body, genetics, and risk factors</div>
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R - relaxation</div>
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P - posture</div>
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E - exercise</div>
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N - nutrition</div>
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Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-72783291193789075952013-05-01T16:06:00.001+10:002013-05-01T16:06:46.192+10:00Innovative Techniques to Reach your Fitness Goals
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTSErk-zxN15T2N7isFrSnnAOmFdcDYgyGoElEbSEtCTcyTOWJOLULjJx4X-oW3Ygqw4amBWo7fkrc3ONY3Wiu8uMdBnSrL3_oi5ulYyvBmDWKU_AazPs7Vx6m9D_j9xnRAU0tGm9mD0I/s1600/iStock_000012343265XSmall.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTSErk-zxN15T2N7isFrSnnAOmFdcDYgyGoElEbSEtCTcyTOWJOLULjJx4X-oW3Ygqw4amBWo7fkrc3ONY3Wiu8uMdBnSrL3_oi5ulYyvBmDWKU_AazPs7Vx6m9D_j9xnRAU0tGm9mD0I/s320/iStock_000012343265XSmall.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Why do YOU want to build muscle?</td></tr>
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Muscle and strength building is part of
a total lifestyle model that includes getting enough sleep, good
diet, stretching and regular cardiovascular exercise. It’s not just
about becoming the guy with the biggest muscles or becoming some
steroid-pumped freak. Excellent health, fitness and body building are
about making better lifestyle choices and we do this one choice at a
time.</div>
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One of the ways that you can stay
encouraged to continue this lifestyle is by going into it with the
right motivation. Take a hard look at your current state of health
and appearance.</div>
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Why do you want to build muscle?
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You might get a different answer from
every person you ask, but the primary reason people start exercise
programs is that they simply want to look and feel better. Each of us
eventually comes to that moment when we look in the mirror and decide
we’re sick of being a Couch Potato and ready to do whatever it
takes to change.</div>
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<b>Visualisation</b></div>
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Visualisation has become an important
tool that successful people use in all walks of life. Create an image
of yourself in your own mind of what you want to achieve, and
reinforce it regularly. Believe it or not, this technique really
works and it can work for you whether you want to become supervisor
of your department or lose 5kg.
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For example, if you want to build
enough strength to make climbing the 6 flights of stairs to your
apartment easier, then create a mental image of yourself effortlessly
reaching the final step. Keep a journal of your short-term and
long-term goals and keep those right in front of your eyes every day.</div>
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<b>Create a Realistic Timeline</b></div>
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If you set unrealistic goals, then all
you will get is disappointment. Map out a doable exercise and eating
plan. You may need to work up to your ultimate goals slowly, but as
long as you’re moving in the right direction, then you’ll
eventually reach your goal. Be sure to take some “Before” photos
and measurements so you’ll know how you’re doing. A good timeline
might be 12 weeks. Set a goal to train at least 2-3 times per week.</div>
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<b>Get Others on Board</b></div>
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Having a work-out partner can be a
great method of staying on track. You can keep each other motivated
and honest about your progress. Sometimes we all need a little help
from our friends.</div>
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<b>Start Where You Are</b></div>
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Even if you can’t currently afford a
gym membership or a personal trainer, start at home. Exercising at
home costs nothing but time and this could become your fitness
foundation. Later, if possible, add some equipment or a gym
membership. Beginners can start with a 30-minute strengthening
routine including a warm-up and cool down, 3 times a week.
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<b>Build Core and Stabiliser Strength</b></div>
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The plank exercise helps develop lower
back and core strength. Doing shoulder rotations with either a light
weight (e.g. a can or bottle) or resistance band, and hip rotations
and hip side raises (abductions) can do amazing things for building
strength and stability before attempting heavier weights.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk5oU3FWHMKek4WGNiReYesG9LCrgahNXmf2Z6QWQE_enF3OTulvo3HhCnPAV5r5JKYjWiysj9_FvfUN0lv0zQuBEYw84EFhCSzI5NVZaWT_srEx-nVEW2jLGCznorR-G0hFepum0Dajg/s1600/plank.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk5oU3FWHMKek4WGNiReYesG9LCrgahNXmf2Z6QWQE_enF3OTulvo3HhCnPAV5r5JKYjWiysj9_FvfUN0lv0zQuBEYw84EFhCSzI5NVZaWT_srEx-nVEW2jLGCznorR-G0hFepum0Dajg/s320/plank.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The plank</td></tr>
</tbody></table>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
<b>Find or Create a Gym</b></div>
<div style="margin-bottom: 0cm;">
The ideal home gym includes a basic
array of equipment to effectively work any muscle group – a flat or
incline bench, some adjustable dumbbells, a floor mat and possibly a
chin-up bar and barbell set.
</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
When you’re ready, then join a local
gym. Working with a trainer can fast-track your fitness program. Some
people are intimidated by gyms but after you go a few times, you’ll
feel just like a veteran member. Look for a good, clean place that’s
close to home or work.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
<b>Stay Up to Date on the New
Techniques and Research</b></div>
<div style="margin-bottom: 0cm;">
Fitness magazines and newsletters can
keep you up to date, motivated and informed. Talk to friends who are
also training. Sometimes the hardest thing about long-term exercise
programs is simply staying motivated. A good friend or work-out buddy
can ensure that you’ll get the encouragement you need to keep
moving forward.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
<b>Check with Your Doctor</b></div>
<div style="margin-bottom: 0cm;">
Before starting any exercise program,
make sure to get clearance from your doctor or health professional.
The information I share is only meant to be a guide and should not
replace professional advice.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
At Life Active, we believe that
regardless of your age or health conditions, you can get fit and
healthy. And we give you the tools to do the job. Our goal is to
supply you with sound education, training and support. Life Active
has become one of the most successful fitness and training firms in
Surry Hills because our founder, Andrew Greig, lives what he
believes. He simply has a knack for getting even the hard cases
involved in turning their lives around. You can achieve a robust,
healthy lifestyle and we’re here to help!</div>
Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-53392010943960196732013-04-17T16:41:00.001+10:002013-04-17T16:41:18.496+10:00Take Advantage of Today’s Revolution in the Science of Strength and Fitness
<br />
<div style="margin-bottom: 0cm;">
The current revolution in health and
fitness makes it easier than ever to get the most out of your
work-out. A review of abdominal exercises recently published in Strength and Conditioning Journal (1) looked at the conflicting advice around crunches, sit ups, or avoiding any type of spinal flexion. They found the core and abdominal muscles are best worked, and spinal health improved, with a variety of exercises like planks and crunches in different planes; but not everyday, and not with high numbers of repetitions. The idea of extending out planks to well over 60 seconds at a time, or doing hundreds of situps, can place unusual loads on the spine. </div>
<div style="margin-bottom: 0cm;">
<br />Whether you have time to get to the
gym or not, it’s simple to find good, solid exercises that focus on
your problem areas and produce great results. Exercising at home
means you can work out on your own schedule. Make that determination
to stay fit and conditioned in between gym visits. Below, I share
some tips on how to do some of the most popular at-home exercises
correctly, so you can get the most out of your exercise time.</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7bF3cWdss7cLz7n__2jFEg-7L0vg96P3mAbFblsZ_X1hB7T-EShGutIBxajIng6G8sjQKQBUDo6ZpYKjk8cI1t0jGOWSIsT_yM67JpdkxiGuBvMGejeUzmUiLEakj1K6o-suPciZcusU/s1600/push+up+front+on+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7bF3cWdss7cLz7n__2jFEg-7L0vg96P3mAbFblsZ_X1hB7T-EShGutIBxajIng6G8sjQKQBUDo6ZpYKjk8cI1t0jGOWSIsT_yM67JpdkxiGuBvMGejeUzmUiLEakj1K6o-suPciZcusU/s320/push+up+front+on+2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Push up </td></tr>
</tbody></table>
<br />
<br />
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
<b>Push-ups - </b>One of the best ways
to build chest, shoulders and triceps, whilst developing core
strength. The basic push-up can be made easier (knees on the ground)
or harder (feet elevated).</div>
<div style="margin-bottom: 0cm;">
<b>Dips</b> - Placing hands behind you
on a bench or seat, legs extended out in front, slowly lower yourself
until your upper arms are about parallel to the ground, then squeeze
up to return to the start.</div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3qKlah1_Y8766XaY0AamDvrSBdJ3Lb1Q25-vxGYNKNF8KMT5jyra3kW238ffnYVgqR6B2QvWNgbEHTYl4FpFyouJrSo4HlztQBP8DZA-QayriSgEv_2CzBhOcqojzohLRv5xMDn07uf4/s1600/bodyweightsquat.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3qKlah1_Y8766XaY0AamDvrSBdJ3Lb1Q25-vxGYNKNF8KMT5jyra3kW238ffnYVgqR6B2QvWNgbEHTYl4FpFyouJrSo4HlztQBP8DZA-QayriSgEv_2CzBhOcqojzohLRv5xMDn07uf4/s200/bodyweightsquat.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bodyweight squat to thighs parallel</td></tr>
</tbody></table>
<div style="margin-bottom: 0cm;">
<b>Squats</b> - Keeping heels flat on
the ground, push your bum backwards as you lower it to the ground –
as if sitting on an imaginary chair, before squeezing it to return to
a standing position. Great all round exercise for your thighs, bum,
calves. Harder version: place hands behind your head while squatting
down.</div>
<div style="margin-bottom: 0cm;">
<b>Lunges</b> - Like a one-legged
squat. Put one foot a big step forward from a standing position.
Keeping your front heel firmly planted and front knee from going past
your toes, lower your back knee slowly till it nearly touches the
ground. Press through your front leg to lift the back knee up again
to starting position.</div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd_W6ACuZ3muEon1ngGmGeHsLaE6JpzQIUEyg5_hQ73_KnrYg7dLUSi5j9WqsV9sqUSqZKHwijAZh_p0zSBkq1jnhlAODivTa2ywHVr-gudidOz06ZZrRvZ0Gtlyvog2mLRp6WWi24aos/s1600/sidebridge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd_W6ACuZ3muEon1ngGmGeHsLaE6JpzQIUEyg5_hQ73_KnrYg7dLUSi5j9WqsV9sqUSqZKHwijAZh_p0zSBkq1jnhlAODivTa2ywHVr-gudidOz06ZZrRvZ0Gtlyvog2mLRp6WWi24aos/s320/sidebridge.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Side plank - hold a straight line through the spine, hips and neck<br />for intervals of 10-15 seconds, repeated, on each side </td></tr>
</tbody></table>
<div style="margin-bottom: 0cm;">
<b>Crunches</b> - Lie on your back on a
padded surface, raising knees to a 45-degree bend and keep your heels
flat on the ground. Extend your arms out directly by your sides. Aim
to curl up slowly with your torso, so that you push your fingertips
towards your feet a few centimeters, then slowly uncurl to repeat.</div>
<div style="margin-bottom: 0cm;">
<b>Chin-ups or pull-ups - </b>These
require a secure bar somewhere and may be very difficult to do when
starting but stay at it to build up strong back, bicep and forearm
muscles.</div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
The science of sports, exercise and
good nutrition work together to help you achieve optimal health in
the shortest amount of time. Yes, it does take commitment, but the
pay-off is massively rewarding. Working out and muscle building is
all about making that decision to take a higher path than most others
and this path requires a bit of sacrifice at times.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
<a href="" name="_GoBack"></a>Though muscle
building has gotten a bad rap with steroid abuse and body image
concerns, it’s a healthy pursuit with big rewards, so long as you
don’t take things to extreme.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
(1) Strength & Conditioning Journal: August 2011 - Volume 33 - Issue 4 - pp 8-18</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-19396603132202614822013-04-10T17:37:00.002+10:002013-04-10T17:37:44.735+10:00Pros and Cons of Muscle
<br />
<div style="margin-bottom: 0cm;">
Besides making a guy look great,
muscles have some health benefits that you won’t often find
discussed at the gym. Good muscle tone is essential to a healthy body
because muscles are our main metabolic furnaces. This is where those
excess fats and carbohydrates go to burn. That means your body not
only looks great, you feel great as well, because things are working
the way they were designed.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
This means that having good quality
muscle tone creates higher metabolism, more energy, and better
overall hormone balance. But how do you get and maintain strong,
healthy muscle tone in a day and age where most of us sit in front of
a computer all day?</div>
<div style="margin-bottom: 0cm;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfNT5oCbzU5AYQh_iBM3LX8ZV09t5HJ-aveaFrt2I7lGAFhQW4mCnx9d0gd9CPWvJptp5M0XdeGtoIKS_aJpdiHOfzhw3TsMs2CUELtS5GK0gr_1CB11PG6TvAA54YR4xjTB5Cm-0nWK0/s1600/dip-cropped.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfNT5oCbzU5AYQh_iBM3LX8ZV09t5HJ-aveaFrt2I7lGAFhQW4mCnx9d0gd9CPWvJptp5M0XdeGtoIKS_aJpdiHOfzhw3TsMs2CUELtS5GK0gr_1CB11PG6TvAA54YR4xjTB5Cm-0nWK0/s320/dip-cropped.jpg" width="320" /></a><br />
</div>
<div style="margin-bottom: 0cm;">
In just a hundred years, our entire
society has gone from a rural agrarian community to a fast-paced city
lifestyle. If you lived a hundred years ago, you would have been born
on a farm where your dad would have expected you to start helping out
by the age of 6 or 8 years old. Mornings begin early on a farm and
your duties might include milking a cow, gathering eggs or walking
behind a plow.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
Boys grew into men at an early age and
their bodies developed nicely from all those natural daily chores
like baling hay and cleaning out the barn. Oh, for the good ole days!
Today’s activities range from running up to your favorite fast-food
joint for a burger to answering dozens of emails and posting to your
Facebook account. There’s really no physical strength required
unless you count lifting your full-pound cheeseburger to your mouth.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
Good health, including muscle building,
requires some concerted efforts and your gym is a great place to
start. With the help of an experienced trainer, you can zero in on
the areas that are most critical for you. Within a few short months,
you can look in the mirror and like what you see. Your clothes start
looking sharp on you. Your friends ask if you’ve been working out.
</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
In spite of the information age and the
mountain of technology available today, it still takes good old hard
work to get your body in shape and keep it there. If there were a
quick short cut, then somebody would have already discovered it and
be a zillionaire. But the quest to achieve an excellent physique or a
“hard body” is well worth your time and effort. The results can
mean a longer and much more healthy lifestyle as well.
</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
When your body is strong and healthy,
it fights off disease better and functions at its highest levels.
Today’s personal trainer has a much greater understanding of the
science behind effective exercise and muscle building programs. So
what are you waiting for? Get down to the gym and start building your
confidence and self-esteem, along with some good-looking muscles.</div>
Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-1529202480322278042013-04-02T10:21:00.002+11:002013-04-02T10:21:26.590+11:00Healthy Carbs
<br />
<div style="margin-bottom: 0cm;">
Carbohydrates are not all created
equal. When it comes to staying lean, you actually do need a certain
amount of carbs in your diet on a regular basis. Don’t forget that
anything taken to extreme can be bad for us but in moderation, we can
enjoy carbs and they should be part of a well-balanced diet. Let’s
take a look at what they do in the body.<br /><br />
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1W0ywtWJqAYa85QA6GC_TcGqqHl1-cSSm6lkdF0OYpJGewQ0W9tQe_uPyaZ9OSp1AUoeYmieGXkVcpi1Mw1kgJIiCaejNpMvljw81aCr7QCQGnObhFQUCqjUQaWQfiVN3ZVR_6DNznbI/s1600/iStock_000003498085XSmall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1W0ywtWJqAYa85QA6GC_TcGqqHl1-cSSm6lkdF0OYpJGewQ0W9tQe_uPyaZ9OSp1AUoeYmieGXkVcpi1Mw1kgJIiCaejNpMvljw81aCr7QCQGnObhFQUCqjUQaWQfiVN3ZVR_6DNznbI/s320/iStock_000003498085XSmall.jpg" width="320" /></a></div>
<div style="margin-bottom: 0cm;">
<b>Healthy Carbs Keep your Body’s
Systems Running Smoothly</b></div>
<div style="margin-bottom: 0cm;">
One basic piece of information that
many health enthusiasts forget is that our bodies utilize
carbohydrates to make glucose, which is the fuel that gives us energy
and keeps our systems all functioning. Yes, it is possible for us to
get that energy from fats and proteins but there’s no reason not to
get them from some healthy foods containing carbohydrates. Certain
systems actually crave those foods.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
When we eat these foods, they are
digested and turned into blood sugar (glucose). Our bodies can use
that sugar/energy right away or store it in the liver and muscles for
later use. Your brain, red blood cells and nerve cells cannot
adequately use any other form of energy. If you go too long without
carbs, you may experience brain fog and not be able to think clearly.</div>
<div style="margin-bottom: 0cm;">
<br />Glucose does a few other things in
the body too. In the liver and muscles, carbs end up as stored
glycogen, which is essential for maintaining blood sugar when you
don't eat. If you’re planning an intense work out, then it’s
important to have those carbs; they will equip you to enjoy a much
better work out.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
<a href="" name="_GoBack"></a><b>Eliminate the
Junk Food but Keep the Good Stuff</b></div>
<div style="margin-bottom: 0cm;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBobcILrxgoMh2tS2oo-G-l1455AvfsJmvNpZsPuytM1sZzJXzH3Q6Jcg8jC4gLt-XSuXaiw0qR2OwBZhNIuMDRmzN26fT2HjC_tqktow6jAD0RNs3OxbK1RBlS7iwb3aDGy_pC49JAd4/s1600/iStock_000003327025Small.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBobcILrxgoMh2tS2oo-G-l1455AvfsJmvNpZsPuytM1sZzJXzH3Q6Jcg8jC4gLt-XSuXaiw0qR2OwBZhNIuMDRmzN26fT2HjC_tqktow6jAD0RNs3OxbK1RBlS7iwb3aDGy_pC49JAd4/s320/iStock_000003327025Small.jpg" width="320" /></a>The problem comes when we eat too many
of the wrong carbs. Regardless of your age or health, it’s never a
good idea to consistently eat things like donuts, bagels and rolls.
Though we do need a few carbs each day in order to maintain brain and
muscle health, eating a regular diet rich in processed carbohydrates
such as white flour, white sugar or high fructose corn syrup will
overwhelm your body with junk that it was never designed to process.
</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
Keep the good carbs in your regular
diet for best results in any fitness and health program. These
include fresh vegetables, legumes, and raw fruit. In moderation, you
can also enjoy whole grains, nuts, and sweet potatoes. Sometimes
these foods actually have more positive side effects than negative.
Let’s take the sweet potato for instance.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
Sweet potatoes are rich in complex
carbs, beta carotene, fiber, potassium, manganese, vitamin C, and
vitamin B6. The benefits far outweigh the drawbacks. This is also
true for most nuts, fruits and vegetables. Our bodies need these
foods to function properly and we can still get those excellent
results that we’re looking for in our fitness program.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
A great exercise, health and
fitness program is all about balance and common sense.</div>
<br />
<br />
Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-67044226721456010522013-03-27T12:46:00.002+11:002013-03-27T12:46:46.231+11:00Transform your Life with Cardio Exercise!<br />
<div style="margin-bottom: 0cm;">
There are a number of excellent cardio
exercises that we can all do both inside and outside the gym.
Exercise can and should be fun. Each of us has our own favorite
activities and yours may be running, biking, swimming, dancing or
even walking. If you are especially athletic, then you might try
boxing. Step classes can be a great way to meet some new friends.
</div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<b>Learn the Secret to a Consistent
Cardio Routine</b></div>
<div style="margin-bottom: 0cm;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigRGKK3gJfanvPkp7QY7xH1Nx3pH2gzrsd1AihRUezF3K5qPQxxNnbCVHobVULYKB8Kr7gXWVQ3_eIujrEOVVzck_xNmIHgEJ2mogbkhk1KqiuKWoK-s8NZCl-FqWhhxi524BDylD8AbA/s1600/iStock_hotguyrunningpark_000008573395XSmall.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigRGKK3gJfanvPkp7QY7xH1Nx3pH2gzrsd1AihRUezF3K5qPQxxNnbCVHobVULYKB8Kr7gXWVQ3_eIujrEOVVzck_xNmIHgEJ2mogbkhk1KqiuKWoK-s8NZCl-FqWhhxi524BDylD8AbA/s320/iStock_hotguyrunningpark_000008573395XSmall.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nothing like a solo run sometimes to<br />clear the mind and blast away the cobwebs!</td></tr>
</tbody></table>
The real secret to finding those cardio
exercises that will work best for you lies in understanding what
activities you find most enjoyable. Older athletes may simply take a
brisk 20 minute walk each day, but if your passion is mountain
biking, then go for it. Find something that you really enjoy and make
some new friends who also enjoy this activity and your cardio workout
will always be fun and adventurous.
</div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<b>Explore the Healthy Benefits</b></div>
<div style="margin-bottom: 0cm;">
Any large group of muscles that
contracts rhythmically over time, will burn fuel to keep that
movement up. This equates to weight loss as well as muscle toning.
When we get our heart rate up and keep it up for at <i>least</i> 20
minutes per day, we’re promoting healthy heart and lung function.
Much of the recent research indicates that these types of cardio
exercises also help with ailments like brain fog, depression, stress,
insomnia, and low self-esteem.
</div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
Cardio activities and most other types
of exercise release chemicals in our brains call endorphins. By
interacting with the receptors in our brain, these endorphins can
reduce pain and give us a light, positive feeling of well-being. Some
people have described the feeling to that of being on morphine.
That’s why exercising can become so addictive to some individuals.
</div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
<a href="http://www.blogger.com/blogger.g?blogID=3654189401793271422" name="_GoBack"></a><b>Real Change is
Possible</b></div>
<div style="margin-bottom: 0cm;">
Cardio does all this while improving
the condition of your cardiovascular system - heart, lungs, blood
vessels and keeping your blood and cells oxygenated. When you
consider all the benefits of cardio exercise, you can quickly see why
it’s a great addition to any work-out program. Discover what works
best for you and you can move into a whole new healthy lifestyle
where you’re finally in control of your health.</div>
<div style="margin-bottom: 0cm;">
<br /></div>
<div style="margin-bottom: 0cm;">
In the next blog, we’ll zero in on
carbs and find out all the good and bad stuff about these
controversial foods.<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRRWAZV3788YROhttTiY7nG5s5Oce3E0uJBUFM4XL7XNd_SfYKiPYqvDSjiAnuQ8w4cbAlkaQJ4qAnb2Wn2MYnX05HcNAAYugV6BhcqcwaIPb41vM2Qo_PzE8DOrz_v6i0_BHo0UeOTD0/s1600/IMG_2174.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRRWAZV3788YROhttTiY7nG5s5Oce3E0uJBUFM4XL7XNd_SfYKiPYqvDSjiAnuQ8w4cbAlkaQJ4qAnb2Wn2MYnX05HcNAAYugV6BhcqcwaIPb41vM2Qo_PzE8DOrz_v6i0_BHo0UeOTD0/s320/IMG_2174.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Exercise with others outdoors promotes feelings of happiness<br />as well as better fitness, researchers say</td></tr>
</tbody></table>
</div>
Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com1tag:blogger.com,1999:blog-3654189401793271422.post-54798456898230677622013-03-19T09:09:00.000+11:002013-03-19T09:09:31.495+11:00Examining the Myths Surrounding Carbs and Cardio
<br />
<div style="margin-bottom: 0cm;">
Each year, once the New Year’s
festivities are over, most of us run out to the gym, determined to
work hard and get back in shape as quickly as possible. After having
all those delicious desserts and exotic drinks at holiday parties, we
can see the change in our bodies. Jeans don’t fit right anymore and
love handles suddenly appear seemingly out of nowhere.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
If you are one of those diligent people
who stuck with it and lost every single kilo of body fat, then kudos
to you. Most of us worked out for a month or so and then fell back
into our old, comfortable routine. Let’s face it though … we all
want to look great in our favourite shorts or swimming cossie, so
maybe it’s time to take another shot at getting in shape.
</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
<b>Are All Carbs Bad for You?</b></div>
<div style="margin-bottom: 0cm;">
Many of the 10-week course graduate
personal trainers will quickly tell you that all carbs are evil and
should be completely avoided. The human body does require healthy
foods containing carbs though. One rule of thumb that should always
be observed with any diet and exercise program is not to become so
radical that you actually harm your body.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
A good balance in our eating habits can
be achieved where we enjoy some foods containing carbohydrates
(bread, grains, pasta, rice, fruits etc) on a regular basis. Of
course, use common sense and good judgment, but don’t spurn any
food with carbs. For instance, fresh fruit, especially items like
apples and grapes, are healthy, nutritious and they keep your bowels
working properly.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
<b>Cardio Workouts</b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmZp3Q3js46C4W1TnR_Rgnst9xyyOcNVQ-SkVv1PkzJdNXj1wnePnyXkAZIP5RuEmXlMwxzKnQWTefDp4-m4xfOdU1Aohb8EkLOw4wSnFAPVSaPHVMp_NwilSUnuCdI-BGlJZO_9vbY6M/s1600/cardio+rowing+3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmZp3Q3js46C4W1TnR_Rgnst9xyyOcNVQ-SkVv1PkzJdNXj1wnePnyXkAZIP5RuEmXlMwxzKnQWTefDp4-m4xfOdU1Aohb8EkLOw4wSnFAPVSaPHVMp_NwilSUnuCdI-BGlJZO_9vbY6M/s320/cardio+rowing+3.jpg" width="320" /></a></div>
<div style="margin-bottom: 0cm;">
Cardio is another area where things can
easily get out of hand. Some exercise enthusiasts are sternly
against cardio workouts. Unless you work at a very physical job each
day, then your body probably does need some cardio training on a
daily basis. You can think of cardio training as a good, solid
workout for your heart and lungs, and the heart is the most important
muscle in your body. A little bit of huffing and puffing that gets
your heart rate up each day will keep you cardiovascular system
strong well into old age.</div>
<div style="margin-bottom: 0cm;">
<br />
</div>
<div style="margin-bottom: 0cm;">
In the next blog, we’ll talk about
the various types of cardio workouts that can benefit you. We will
also discuss how effective they are at improving each area of our
physique. </div>
Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-21891579531407546372011-11-30T13:07:00.001+11:002011-11-30T13:11:28.947+11:00Fitness: Why bother?<div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
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</style><span style="font-size: small;"><b><span lang="EN-US"></span></b></span>Good levels of fitness benefits everything
from how you feel in the morning, how well you can perform sexually, to how
long you’re going to live disease-free. <span lang="EN-US"></span></div>
<span style="color: #444444; font-size: small;"></span><span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><span lang="EN-US">Since fitness only relates to how
efficiently we use oxygen, a skinny person can be unfit whilst a fat person may
be very fit.</span></span></div>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: large;"><b><i><span lang="EN-US">Wait… why should I care about fitness if it doesn’t automatically
mean being skinny?</span></i></b></span></div>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><span lang="EN-US">Let’s look at what happens when you get
fitter. As you slide up the fitness scale, one of the first things you’ll
notice is that everything just feels easier. Hooray! </span></span></div>
<div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><span lang="EN-US">Climbing stairs no longer
puffs you out! Running to catch the bus feels like a breeze. For the same
activity or sport after getting fit, you don’t need to breathe as hard nor your
heart to beat as hard. </span></span></div>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><span lang="EN-US">You’ll also be able to run faster, cycle
harder or row further with a newer fitter body.</span></span></div>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><span lang="EN-US">On the inside, you do some great things:</span></span></div>
<ul style="color: #444444;">
<li><span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span><span style="font-size: small;"><span lang="EN-US">Capillaries grow to deliver more blood to working muscles;</span></span><span style="font-size: small;"><span lang="EN-US"> </span></span></li>
<li><span style="font-size: small;"><span lang="EN-US">Heart health and strength improves;</span></span><span style="font-size: small;"><span lang="EN-US"> </span></span></li>
<li><span style="font-size: small;"><span lang="EN-US">Fat burning and blood sugar control get a boost.</span></span></li>
</ul>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><span lang="EN-US">Take a step back and you notice even <i>better</i> things. Large scientific studies
show clearly that the fitter you are:</span></span></div>
<ul style="color: #444444;">
<li><span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;"></span></span><span style="font-size: small;"><span lang="EN-US">The longer you live; and</span></span><span style="font-size: small;"><span lang="EN-US"> </span></span></li>
<li><span style="font-size: small;"><span lang="EN-US">The less likely you are to develop:</span></span><span style="font-size: small;"><span lang="EN-US"> </span></span></li>
<ul>
<li><span style="font-size: small;"><span lang="EN-US">Cardiovascular disease</span></span><span style="font-size: small;"><span lang="EN-US"> </span></span></li>
<li><span style="font-size: small;"><span lang="EN-US">Diabetes</span></span><span style="font-size: small;"><span lang="EN-US"> </span></span></li>
<li><span style="font-size: small;"><span lang="EN-US">Kidney disease</span></span><span style="font-size: small;"><span lang="EN-US"> </span></span></li>
<li><span style="font-size: small;"><span lang="EN-US">Erectile dysfunction; and</span></span><span style="font-size: small;"><span lang="EN-US"> </span></span></li>
<li><span style="font-size: small;"><span lang="EN-US">Some mental health disorders.</span></span><span style="font-size: small;"><span lang="EN-US"> </span></span></li>
</ul>
<li><span style="font-size: small;"><span lang="EN-US">You get lower blood pressure, reduced cholesterol,
triglycerides and systemic inflammation.</span></span></li>
</ul>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span><div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><span lang="EN-US">So get fitter, even without losing weight
and you can do more, feel better, have more energy, look better, feel more
confident, last longer, reach more places, achieve more goals, live longer and
enjoy life more. Why the hell wouldn’t you?</span></span></div>
<span style="color: #444444; font-size: small;"><span style="font-family: Arial,Helvetica,sans-serif;">
</span></span>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-15876683254212777832011-11-23T19:01:00.001+11:002011-11-23T19:08:28.470+11:00Fitness: Guess what? It has NOTHING to do with how much or little you weigh…<div style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">Fitness measures your ability to use oxygen, whilst weight management depends on calorie balance (calories in and out). In the body these are very different concepts. </span></div>
<div style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<br /></div>
<div style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<b><span style="font-size: small;">In actual fact:</span></b></div>
<ul style="color: #444444;">
<li><span style="font-size: small;">you can get fitter and actually gain weight: if you do lots of cardio & still overeat;</span></li>
<li><span style="font-size: small;">you can lose weight and decrease fitness: if you stop exercising whilst dieting; </span></li>
</ul>
<b style="color: #444444;"><span style="font-size: small;">OR</span></b><ul style="color: #444444;">
<li><span style="font-size: small;">you can happily lose weight and get fitter: with diet and exercise.</span></li>
</ul>
<div style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><b>AND</b></span></div>
<ul style="color: #444444;">
<li><span style="font-size: small;">A fitter person has a much greater capacity to burn calories during exercise: like having a V12 engine compared to a 4-cylinder; BUT</span></li>
<li><span style="font-size: small;">Has little advantage if they don’t use that capacity: like only driving your V12 to the shops on Sunday.</span></li>
<li><span style="font-size: small;">Fitter doesn’t mean having a higher metabolism either.</span></li>
</ul>
<div style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;"><br />A crap diet isn’t helping anybody’s weight, fit or not. You can still use fitness though to help you lose weight. Let’s put this in perspective: a very fit person may burn 1200 calories / hour running, compared to a very unfit person shuffling at 400 cal /hr.<br /><br />They will feel the same sense of effort, and the fit person needs to only do one third the exercise time as the unfit person. Imagine how that could impact your weight loss goals!<br /> <i><br /><span style="font-size: large;"><b>How fitness affects your ability to burn fat</b></span></i><br />Apart from not burning as many calories during exercise, people with low levels of fitness have poor fat burning capacity, with their bodies choosing to burn more carbs instead. Boosting fitness changes the way cells work, allowing a person to burn a much higher proportion of fat both in exercise and at rest.<br /><br />In my next post, We’ll explore more of the many benefits of being fit.<br /><br /></span></div>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-76419366185177849752011-11-21T15:59:00.001+11:002011-11-21T19:56:57.708+11:00Fitness: You know you want it.<div style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
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<span style="font-size: large;"><b><i><span lang="EN-US">Did you know… </span></i></b></span></div>
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<i><span lang="EN-US" style="font-size: small;">Being fat and fit is better than being skinny and unfit?</span></i></div>
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<i><span lang="EN-US" style="font-size: small;">Being fit does not always equal being a buff and lean god or goddess?</span></i></div>
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<span lang="EN-US" style="font-size: small;">So… what exactly <i>is</i> fitness? What does it mean, and why do we really want it?</span></div>
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<span lang="EN-US" style="font-size: small;">Like staring at an everyday word on a page for too long until it stops making sense, in the next several blog posts I’m going to define the elusive concept of <i>fitness</i> and give you a heads up on just why it’s a gift everyone deserves, far from using it just in the search for the body beautiful.</span></div>
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<span lang="EN-US" style="font-size: small;">Fitness describes a characteristic of the human body. Like size, weight or height, it’s really just a scale. Where you sit on the scale comes down to one, slightly abstract, concept: “How well your body can use oxygen and fuels to produce energy.”</span></div>
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<span lang="EN-US" style="font-size: small;">Fitness actually has little to do with weight management or appearance – two things we usually associate with being “fit”. </span></div>
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<span style="font-size: large;"><b><i><span lang="EN-US">How it’s measured – a little bit of science</span></i></b></span></div>
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<span lang="EN-US" style="font-size: small;">Like grams are to weight, fitness has a unit of measure too. Testing can let you work out your own fitness score: VO2max. This stands for “the <b>max</b>imum rate of oxygen (<b>O2) V</b>olume your body can use each minute.”</span></div>
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<span lang="EN-US" style="font-size: small;">Your body needs oxygen to produce energy, by burning fuels like carbohydrates and fat (and less so, protein and alcohol). </span></div>
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<span lang="EN-US" style="font-size: small;">In this day and age we don’t really ever run out of fuels so the limit to how much energy we produce is how much oxygen we can use. </span></div>
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<span style="font-size: small;"><b><span lang="EN-US">It goes to say then that the fitter you are (higher VO2max) ></span></b><b><span lang="EN-US">> the more oxygen your body can use </span></b><b>>><span lang="EN-US"> the more energy you can produce to move faster, go further, work harder or just feel more energetic!</span></b></span></div>
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<span lang="EN-US" style="font-size: small;">On the flip side, very low fitness levels mean you can’t produce much energy at all - even simple physical tasks like climbing stairs puff you out easily.</span></div>
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<span style="font-size: large;"><b><i><span lang="EN-US">How to measure your fitness</span></i></b></span></div>
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<span lang="EN-US" style="font-size: small;">Fitness testing can be done at most gyms, health centres or even some GPs, with either maximal tests where you reach your hardest effort (VO2max testing) or a prediction (VO2peak) based on a few submaximal tests. </span></div>
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<span lang="EN-US" style="font-size: small;">There are details of fitness tests you can do yourself too, available online – have a look at my website <a href="http://www.lifeactive.com.au/">www.lifeactive.com.au</a> for a few options.</span></div>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-90532655208087560402011-05-14T15:07:00.000+10:002011-11-21T19:23:50.168+11:00Push Ups for Charity Wrap Up<div style="font-family: Arial,Helvetica,sans-serif;">
<span class="Apple-style-span" style="color: #666666; font-size: small; line-height: 18px;">What a great morning it was last Saturday 7th May when the Push Ups for Charity event finally got underway in the quest to raise money and awareness for Make A Wish foundation! </span></div>
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<span class="Apple-style-span" style="color: #666666; font-size: small; line-height: 18px;">We had a talk by Woolhara deputy mayor Peter Cavanagh, an inspiring message from Caz Lederman from Make A Wish Australia - and of course a whole bunch of enthusiastic participants psyched to bust out as many push ups as they could in 90 sec!</span></div>
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<span class="Apple-style-span" style="color: #666666; font-size: small; line-height: 18px;">There were a standout number of pushups per person this time around with some obviously very fit and in shape participants. Special mentions to David Balassa and Pei-Ling Kong who took out the most number of push ups for a male and female respectively, at 109 and 94. Outstanding!</span></div>
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<span class="Apple-style-span" style="color: #666666; font-size: small; line-height: 18px;">So far we have over $1300 raised so all in all a great effort :)</span></div>
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<span style="font-size: small;">Results for all participants:</span></div>
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<li><span style="font-size: small;">David Balassa - 109 ** top # pushups male</span></li>
<li><span style="font-size: small;">Pei-Ling Kong - 94 ** top # pushups female</span></li>
<li><span style="font-size: small;">Ianthea Connelly - 80</span></li>
<li><span style="font-size: small;">Mark Inwood - 105</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Mike Kelly - 71</span></li>
<li><span style="font-size: small;">Jason Miles - 58</span></li>
<li><span style="font-size: small;">Martin Warren - 82</span></li>
<li><span style="font-size: small;">Andrew Fletcher - 57</span></li>
<li><span style="font-size: small;">Jamie Olsen - 86</span></li>
<li><span style="font-size: small;">Andrew Greig - 84</span></li>
</ul>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-22789894987582452942011-03-21T09:35:00.000+11:002011-11-21T19:32:16.847+11:00Hip Hip Hooray<div style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">For those who train with me I imagine it's often an odd experience when getting to work with the lower body. From the swinging legs, hip and knee circles and back rolls during dynamic warm ups, to curtsy lunges and kettlebell squats - the affair can be multidirectional and unusual to say the least.</span></div>
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<span style="font-size: small;">But there is good rhyme to my reasoning. </span></div>
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<span style="font-size: small;">The traditional way of working out the lower body are the Big 4 - squats, deadlifts, lunges and step ups. Whilst lunges and step ups at least simulate one-legged movements, all 4 tend to work with simple mono-planar movements (ie moving a resistance straight up and down). And look, that's a great thing when you're :</span></div>
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<span style="font-size: small;">a) trying to build lots of muscle fast, and</span></div>
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<span style="font-size: small;">b) don't tend to walk, run or move in more than one plane (ie only ever walk forwards, not sideways or with rapid changes in direction) </span></div>
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<span style="font-size: small;">It's this last point that stands out to me. Granted, the majority of our days and movement time is spent moving forwards in generally straight lines. It's not regularly that you see others on the street shuffling sideways or spinning routinely on one foot to get through their day. </span></div>
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<span style="font-size: small;">But circumstances in life aren't always routine - and it's best to have the capacity to overcome whatever comes your way, rather than assume nothing will ever deviate from the normal straight lines of daily existence. You may have to quickly sidestep an oncoming bicycle; or break into a run to catch a bus; or misbalance or trip on unstable ground and promptly feel yourself starting to fall. Not to mention the odd chance to run and play around in a park, swim, dance or do anything fun - which by general rule is hardly ever done with legs moving in straight lines!</span></div>
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<span style="font-size: small;">Yes that's why it's important to get your hips moving and strengthened in as many different directions as possible: because they can and will move in those directions at some point consciously or not!</span></div>
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<span style="font-size: small;">Keep up with your squats, deadlifts and step ups - but take additional steps to include:</span></div>
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<span style="font-size: small;">* side lunges</span></div>
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<span style="font-size: small;">* cross-over lunges</span></div>
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<span style="font-size: small;">* TRX lunges with twist (opposite hand to the outside of the supporting foot)</span></div>
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<span style="font-size: small;">* knee raises (or TRX mountain climbers)</span></div>
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<span style="font-size: small;">* hip abduction and hip adduction movements</span></div>
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<span style="font-size: small;">* speed skaters</span></div>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-75875886540950327642010-12-15T15:58:00.001+11:002011-11-21T19:30:45.464+11:00Push Ups for Charity - the winner is...<div style="font-family: Arial,Helvetica,sans-serif; margin: 0px;">
<span style="font-size: small;">Congratulations to Raffaele Faro, of Pazzo Restaurant here in Surry Hills!! Raffaele is the winner of the Next Generation Voucher for raising the most money in the Surry Hills group. </span></div>
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<span style="font-size: small;">Not only did Raf manage to knock out 95 pushups in 90 seconds, but he raised a total of $1,250 in the process!!</span></div>
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<span style="font-size: small;">Outstanding work from a dedicated (and obviously very fit!) man.</span><br />
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<span style="font-size: small;">A special mention to Tim Michalas as well, who raised close to $1000 - a close second.</span></div>
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<span style="font-size: small;">The total raised so far is now over $3,600 just from Surry Hills - and over $20k nationally (up to the 2nd December).</span></div>
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<span style="font-size: small;">Well done again to all our participants and a big thanks to our sponsors. Let's make next year's Push Ups for Charity even bigger!</span></div>
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<br /></div>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-87370632594114965552010-12-13T11:04:00.000+11:002011-11-21T19:33:04.721+11:00Lower body strengthening<div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">Every man knows that he need to have a solid base of support – the occasional grounding so that he can stride forward into achieving in life. In terms of the physical body, our lower halves support and carry us around day to day, year by year. When something goes wrong with our legs, hips, lower back, knees or ankles, we surely know about it.</span></div>
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<span style="font-size: small;">Your lower body needs strengthening exercises almost as much as your upper body – although it does get a good workout on a daily basis if you’re keeping an active lifestyle walking, taking stairs instead of elevators, cycling jogging or rowing. <o:p></o:p></span></div>
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<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrnVzyAX6IxHNf1X_m1MFvydvR7Aocsj2xfRxE2Wfb9fPig3tdLwQKpZcLlXEbNw1fV4WZwGjj9EDgFywM_JWFK7swTPc2OE2ByPdj7yuM9dFY2dZBxHfx0aX3qGu3LpuU0SOHO5MtMe8/s1600/IMGP1922.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrnVzyAX6IxHNf1X_m1MFvydvR7Aocsj2xfRxE2Wfb9fPig3tdLwQKpZcLlXEbNw1fV4WZwGjj9EDgFywM_JWFK7swTPc2OE2ByPdj7yuM9dFY2dZBxHfx0aX3qGu3LpuU0SOHO5MtMe8/s320/IMGP1922.jpg" width="212" /></a></span></div>
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<span style="font-size: small;">Balanced lower body strength is essential if you want to remain injury free, mobile and fit for as long as possible. Exercises like squats, deadlifts, lunges, weighted step ups, leg presses and hamstring curls are excellent at developing a balanced lower body. You need to incorporate some heavy resistance to most of these exercises to overload the muscles, as they are used to moving your bodyweight regularly.<o:p></o:p></span></div>
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<span style="font-size: small;">Start off with 2-3 circuits of 15 bodyweight-only squats; 15 deadlifts with a barbell or kettlebells; 8 lunges on each leg, holding dumbbells for added weight; then a few short 30 m laps jogging forward, backward, and shuffling sideways; before repeating the whole circuit. Build up the weights and speed of the movements week after week, adding an extra circuit to the routine once a week for challenge. Cross train with some walks and runs, hiking, cycling, rowing and stair climbing, and you’ll start reaping the fuel-burning benefits of bigger, beefier, better functioning lower body muscles. <o:p></o:p></span></div>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com1tag:blogger.com,1999:blog-3654189401793271422.post-79567491655164763272010-12-03T10:41:00.000+11:002011-11-21T19:33:52.365+11:00Push Ups for Charity!<div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">Last Saturday 27<sup>th</sup> November was the first-ever Push Ups for Charity (PUC) event here at Golds, raising funds for Make A Wish Foundation. With about 25 people in attendance and 15 keen push uppers, all aiming to bust out as many push ups in 90 seconds as they could – it was a great morning! </span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Push Uppers in action !</span></td></tr>
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<span style="font-size: small;"><br />The PUC fundraiser was held around Australia with nearly 50 locations and around 700-800 participants all getting up and out there on Saturday to get fit, have some fun and give something to children with life-threatening illnesses. As a new charity event, it’s a fantastic way of raising funds and heart rates – and seriously, what other fundraiser could be over in just 90 seconds?? It was great stuff and happy to say we’ll need more people for next year when we run it!</span></div>
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<span style="font-size: small;"><br />In total here in Surry Hills we had 23 participants. Saturday was our main event, marked with speeches from both myself and Caz Lederman from Make a Wish, who told her very heartfelt story of how the charity has helped her niece. I think that helped inspire a few extra pushups when we ‘dropped and did 90 (seconds)” shortly after! </span></div>
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<span style="font-size: small;"><br />When all were done and the count was tallied, we’d completed over 1300 pushups, with preliminary reports that we’ve raised over $4000! </span></div>
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<span style="font-size: small;"><br />Whilst there were some notable performances (Mark Inwood best male 114, Lisa Aronson best female 57 on the toes!), Make A Wish foundation and the children they support were ultimately the winners.</span></div>
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<span style="font-size: small;"><br />Special mentions to Mark Inwood as well for convincing a number of his clients and even his Monday night Blitz class to participate! Francois Deacon for his event photography on the day, Leah Hanchard for helping with the materials and information packs for everyone, and Ian Barnett for a generous donation.</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Caz Lederman from Make A Wish shares her story </span></td></tr>
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<span style="font-size: small;">I’d like to see the next PUC be even bigger and better with more Gold’s members either doing a push up or 2 for charity, or getting in and sponsoring! There’s no restriction on entering and it’s certainly not a competition – heck even my mother got in on it having not done a push up in many years (I’m not at liberty to mention how many years, but she did manage 24 pushups!! We’ll be able to make a great donation to charity like this first event, and next time show that Surry Hills is THE best in Oz J</span></div>
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<span style="font-size: small;">Fantastic work to all the participants, sponsors and donors !! You pulled out an enormous effort and should all be proud of yourselves.</span></div>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-6264970422837497162010-11-22T15:34:00.000+11:002011-11-21T19:34:15.346+11:00Cutting out carbs<div class="MsoNormal" style="clear: right; color: #444444; float: right; font-family: Arial,Helvetica,sans-serif; margin-bottom: 1em; margin-left: 1em;">
<span style="font-size: small;">We can certainly advise a low-carbohydrate diet for faster weight loss than just a plain low-fat or low-calorie diet. But it pays to keep your carb choices, where you have them, as close to natural as possible. The best options are organic, and whole (unprocessed). You’ll get the energetic and mood-supporting benefits of some carb in your diet, without the high insulin, no fat burning response to more processed carbs.</span></div>
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<span style="font-size: small;">There’s often a lot of rumours out there about carbohydrates (“carbs”) and their detrimental effect on weight loss. Namely, suggestions that cutting out carbs after a certain time in the afternoon or evening will help you accomplish quick weight reduction.</span></div>
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<span style="font-size: small;">Whilst this is somewhat true, the idea of completely cutting out carbs from one’s diet has to be done cautiously.</span></div>
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<span style="font-size: small;">Carbohydrates in your diet tend to require insulin to be released into the blood stream, depending on the type and quantity of carbs eaten. Insulin in turn switches off fat burning for as long as it’s present. To stay fat burning for longer, it would make sense to keep your insulin levels low – ie have no carbs.</span></div>
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<span style="font-size: small;">Historically we encountered carbs only in things like fruits and berries, possibly milk and honey – until cultivation of cereal grains allowed us to eat grainy, starchy crops. So we’ve always had carbs in our diets, and we definitely need them for energy production in high intensity exercise, and for our normal brain function (since neural tissue can’t use fat as a fuel).</span></div>
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</tbody></table>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-88102198591087693552010-11-08T15:41:00.000+11:002011-11-21T19:34:43.440+11:00Beginning exercise - the humble push-up<div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
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<span lang="EN-US" style="font-size: small;">Before you even step foot in a gym, there's a vast history of movement and exercise that the human race engaged in without ever having seen a dumbbell. Man has used a variety of resistance exercises over the years to build strength, endurance and speed - often relying on only bodyweight.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-size: small;">One of the best developers of chest, triceps, shoulders and even core muscles is the humble push up. By focusing on proper form and technique, you can use this anywhere-exercise to develop better definition and size up top. It’s the ideal chest builder that you can begin to use now in time for summer. Or shaping up for some new clothes!<o:p></o:p></span></div>
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<span lang="EN-US" style="font-size: small;">Begin on the ground, with hands underneath your shoulders, and body straight. Exhale as you push your body off the ground, so that only your toes and palms remain touching the floor. Your body should remain straight at all times between neck and feet (if you are working up to the strength to push your whole body, start on knees rather than toes).<o:p></o:p></span></div>
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<span lang="EN-US" style="font-size: small;">Aim to build up to 10-15 push ups in a row, without touching the floor in between presses. As your strength grows, add another lot of 10-15 push ups after a short rest, working up to 3-4 “sets” of 15 repetitions.<o:p></o:p></span></div>
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<span lang="EN-US" style="font-size: small;">Done on every second or third day, the humble push up can begin to create the proud chest, firm upper arms and widened shoulders we all look for as a mark of confidence and strength.</span></div>
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<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHcYtpobXMakWUIRwc4HbQ3N1XZ7OLDsORtzSq3Wf_h7YHaClnhAK11FJ7ncwgOZmLKrZd_ISEAz2vnmkTIogUutndBsYw19TNAOihEV_RMh17pHOaycdwqg4NiljL3dHwp9vD4biIMYk/s1600/IMGP1950.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHcYtpobXMakWUIRwc4HbQ3N1XZ7OLDsORtzSq3Wf_h7YHaClnhAK11FJ7ncwgOZmLKrZd_ISEAz2vnmkTIogUutndBsYw19TNAOihEV_RMh17pHOaycdwqg4NiljL3dHwp9vD4biIMYk/s320/IMGP1950.jpg" width="320" /></a></span></div>
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</span></div>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-60453032820611954132010-11-01T14:43:00.001+11:002011-11-21T19:35:03.951+11:00Summertime tips<div class="MsoNormal" style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">With summer approaching it’s now the best time to be reminded of getting back into great shape!</span></div>
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<span style="font-size: small;">You can decide to make changes to your nutrition, health, fitness and strength at any time and any age. There’s never a “too late” or “too old” – and “not enough time” really doesn’t hold much water either when you consider the amazing benefits to both productivity and reducing stress levels, that regular exercise can provide.</span></div>
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<span style="font-size: small;">Here’s a couple of quick tips to get started:</span></div>
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<li class="MsoNormal"><span style="font-size: small;">Set a goal. It might be to fit back into old clothes, or to look good on the beach this summer. A visual goal makes an enormous difference, whilst a visual with a feeling attached (ie confidence, sex appeal, achievement, finally accomplished your goal) is all the more potent. </span></li>
<li class="MsoNormal"><span style="font-size: small;">Find some way of reminding yourself about both every day. Whether it’s words on the fridge or a picture next to the bathroom mirror. Get visualising regularly to really forge ahead with the motivation.</span></li>
<li class="MsoNormal"><span style="font-size: small;">Get support. Ask a friend in a similar situation if they have accomplished a big physical change before, or would like to. Working together with others is a powerful way of developing the new health habits that are required for lasting change. </span></li>
</ol>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-62957530775447093342010-10-11T14:58:00.000+11:002011-11-21T19:35:55.887+11:00Supplements for Fat Loss<div style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
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<span style="font-size: small;">A while back I looked at what I called the three basic supplements to ensure you are getting all you can out of training:</span></div>
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<span style="font-size: small;">1. A good multivitamin</span></div>
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<span style="font-size: small;">2. Omega-3 (from fish preferably, or walnuts / flaxseeds / chia seeds)</span></div>
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<span style="font-size: small;">3. Protein powder</span></div>
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<span style="font-size: small;">My logic here is simple: <b>give the body what it's made of to maximise what you're making of it.</b></span></div>
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<span style="font-size: small;">In a world where we don't always eat right all the time, having supplements gives you a bit of extra 'insurance' - since the <i>definition</i> of an essential vitamin, mineral, amino acid or fatty acid is that <u>you can't produce it yourself.</u> And it's easier to eliminate any potential small excess rather than try to invent molecules to fill a deficit.</span></div>
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<span style="font-size: small;">When it comes to supplements for weight loss, there's certainly <i>a whole lot more to be wary of</i>. The weight loss industry is rife with gimmicks, dodgy products, misleading information and fads. Whilst there are some things that definitely do work, it's important to be able to <u>judge what is more likely to at the very least harm your wallet</u>, if not your health.</span></div>
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Firstly I'll cover off some things to be wary of with <b>any</b> advertised weight loss product or system - then provide some ideas of product types that can help. Of course, exercise training plays a huge role in managing healthy weight reduction - so if you're ready to take that challenge <a _wpro_href="/contact/index.shtml" href="http://www.lifeactive.com.au/cgi-bin/cms/sliced.cgi?db=menu&uid=swd1az1zkblhffclgrvr.128676906576613&display_page=1&urlname=/contact/index.shtml" style="line-height: 14px; text-decoration: none;">contact us! </a></div>
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Here's a couple of things to watch out for:</div>
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* <b>"Diets" are not a long term good option for weight maintenance -</b>behaviour and habit change is. If you start on a prescribed diet, use it as an opportunity to learn about how eating affects your energy, weight, moods and appetite. Set yourself up for life with better eating habits rather than relying on meal plans, and you'll be ahead of the game.</div>
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* Weight loss is not the goal - <i><b>fat weight loss</b></i> however, is. You lose fat with a combination of good diet and full-body exercise. You lose fat AND muscle when there is no exercise included, and/or very little protein in a diet. The more muscle you lose, the lower your metabolism drops, and the easier it is to regain fat weight.</div>
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* <b>Weight loss comes from taking in fewer calories than you burn off in a day. </b><i>There is almost no exception to this rule.</i> Your options are to either burn off more through exercise and daily mo<u>vement, or consume fewer calories. I'm afraid you just can't escape that law, no matter what a product or system tells you. Low carb, low fat, low GI - all these forms of diet work when they help you lower your total calorie intake.</u></div>
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* <b>Fat burners </b>do very little to nothing on their own without some attention to eating and moving. <b>You can't take enough fat burners to make up for a bad diet, period</b>. Also, remember their effects will be temporary at best - so are useless for long term weight management.</div>
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* <b>Appetite suppressers</b> - may work in the short term, and to varying degrees. Once again, you can't expect them to work if you pay no attention to diet and exercise, and they are not a long term solution.</div>
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* <b>Get support. </b>The more people you can work with - friends, family, health professionals, even yourself in the form of food and exercise logs - the better your results. Weight loss groups and centres can be great because they provide that environment of support and working together for a common goal. It's a powerful motivator for us!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDzYHSEShiR9nh12WvSu28YSz4E1LF6wFw2pOLemgBz710xzladZOf02I-k1MFnFiDGAcZFzeq2JEjpJdmlVw_eY4rZwV5azUVrDqdFwDFnEF8AkcPv9jTOpzSBv1QPmaj0b_goqVH5BI/s1600/iStock_000006249418XSmall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDzYHSEShiR9nh12WvSu28YSz4E1LF6wFw2pOLemgBz710xzladZOf02I-k1MFnFiDGAcZFzeq2JEjpJdmlVw_eY4rZwV5azUVrDqdFwDFnEF8AkcPv9jTOpzSBv1QPmaj0b_goqVH5BI/s320/iStock_000006249418XSmall.jpg" width="320" /></a></div>
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* <b>Record, record, record.</b> In large scale studies, those who lost and kept the most weight off were those who kept the most reliable records. Food diaries, weight and girth measurements every 2-8 weeks - they're all good at keeping you accountable to your own best ally in the journey: yourself.</div>
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<span class="Apple-style-span">That being said, there's still room for some f</span><b><span class="Apple-style-span">at loss boosting supplements:</span></b></div>
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<span class="Apple-style-span">* The Basic 3. If nothing else, use a multi, fish oil, and protein supplement to make up for dietary shortfalls.</span></div>
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<span class="Apple-style-span">* </span><b><span class="Apple-style-span">Caffeine</span></b><span class="Apple-style-span"> - used wisely, a little before exercise this can ramp up your exercise intensity to allow you to burn more calories or perform better.</span><b><span class="Apple-style-span">Green tea </span></b><span class="Apple-style-span">seems to be quite useful for fat burning specifically, with a form of caffeine that helps boost energy output, and antioxidants</span></div>
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<span class="Apple-style-span">* </span><b><span class="Apple-style-span">Carnitine</span></b><span class="Apple-style-span"> - an amino acid necessary for fatty acid oxidation (read: fat burning). Supplementing extra increases your total </span><i><span class="Apple-style-span">capacity</span></i><span class="Apple-style-span"> to burn fat. That won't have an effect though until you start doing something to burn fat (like exercise).</span></div>
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<span class="Apple-style-span">* Thermogenic formulas - designed to increase your rate of thermogenesis (body heat production) for short periods. Usually include a caffeine source like green tea or guarana, synephrine from </span><b><span class="Apple-style-span">bitter citrus like orange</span></b><span class="Apple-style-span">, and things like </span><b><span class="Apple-style-span">liver tonic herbs or cayenne pepper.</span></b></div>
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<span class="Apple-style-span">Whilst this isn't an exhaustive list, and if you ask me I probably have an opinion on a range of other supplements available, the point here is to emphasize:</span></div>
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<span class="Apple-style-span">Without attention to what you're eating, or how you're moving, there's often no point in forking out cash for weight loss gimmicks or supplements!</span></div>
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</div>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-62749523951866441772010-10-11T14:50:00.000+11:002011-11-21T19:36:16.849+11:00Form and function - the way we were<div style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">There's a move afoot to have more of your gym exercises more closely resembling<i> natural human movements</i>. And quite frankly, it's not such a bad way to get a <b>quick, effective</b> and all-over workout.</span></div>
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<span style="font-size: small;">I mean, hands up here who has just gotten in after a long day tilling the soil? Or who has erected a barn in, oh say, even the last week? Or who <i>hunted and gathered</i> their family foods for the last week (and no, taking the Land Rover to Coles to rummage around the cold meats section is not included here)?</span></div>
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<span style="font-size: small;">We don't tend to live as overall an active life as we used to. And hey look, that's not such a bad thing. Pretty much the main driver of technology like steam engines, electricity and computers was to <i>cut down physical labour</i> so we could spend <b>more quality time</b> with loved ones and leisure. Whether we avail ourselves of all this "free, extra time" is another story.</span></div>
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<span style="font-size: small;">No, the human body was designed to produce a whole range of basic movements. <b>Walk, run, jump, throw, hop, squat, push, pull, lunge, kick</b> - these are all elements of movement that we traditionally combined regularly over a day just in the course of staying alive. Now we're more ruled by "sit", "push (mouse)" and "type". </span></div>
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<span style="font-size: small;"><a href="http://www.lifeactive.com.au/images/home_sidebanner.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img _wpro_src="http://www.lifeactive.com.au/images/home_sidebanner.jpg" align="left" alt="" border="0" height="265" src="http://www.lifeactive.com.au/images/home_sidebanner.jpg" title="" width="320" /></a></span></div>
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<span style="font-size: small;">It's a world with<i> less effort</i> - which is nice. But we can't deny what we were actually made to do. An unworked muscle is an unhappy muscle, and it's something that shows up years down the track after it's gone into hiding, producing <b>toxic buildup</b> from underusage and neglect. Diabetes, cardiovascular and inflammatory diseases all spring from disuse or misuse of tissues in the body.</span></div>
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<span style="font-size: small;">So why not keep muscles happy? If they are meant to produce certain movements, and disuse leads to metabolic problems, <i>why not just do what comes naturally?</i></span></div>
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<span style="font-size: small;">This is a relatively new concept in making whole-body exercise more time efficient.</span></div>
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<span style="font-size: small;">If I had you training <b>every muscle used in a single throw</b>, individually and using traditional body building isolation exercises, it would take me <i>at least 45 minutes to successfully cover everything</i>. Yet we learnt throwing way back in childhood. If we got to practice a few times with increasing resistance, we'd get to hit all of those muscles (and build up co-ordination) much faster and with less instruction.</span></div>
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<span style="font-size: small;"><u>Cutting down exercise time to more easily fit in with our busy schedules</u> can come from adding one or two movements in a sequence, against resistance like bodyweight, rubber tubing or weights.</span></div>
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<span style="font-size: small;">A dumbbell squat-press for example, will hit shoulders, chest, triceps, core, back, lower back, glutes, quads, hamstrings and calves all in one movement. A burpee combines a squat, a jump, a reach, a bend and a press - what better way to hit vast amounts of metabolically yearning muscle than that??</span></div>
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<span style="font-size: small;">Getting your body to do what it was <b>designed for</b>, regularly, keeps your muscles primed and ready for whatever life throws at you. The more variety of moves you can do weekly - push, pull, squat, jump, throw... whatever - the more muscles you'll target and the better your metabolism will fare!</span></div>
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<span style="font-size: small;">If you're thinking about cutting out your exercise session to fit more work time in your week -<i> think again</i>. Like your ancestors remember to get some <b>full body, functional moves in each week</b> and you can at least keep those muscles ticking over til when you've next got the time to do some more comprehensive exercise programs.</span></div>Andrew Greighttp://www.blogger.com/profile/01546422579139792543noreply@blogger.com0tag:blogger.com,1999:blog-3654189401793271422.post-30356305215686882842010-09-20T14:53:00.000+10:002011-11-21T19:36:39.971+11:00TRX 10/10/10 Challenge - not for the faint at heart!<div style="color: #444444; font-family: Arial,Helvetica,sans-serif;">
<span style="font-size: small;">Hi all,</span></div>
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<span style="font-size: small;">Just wanted to share my attempt recently at the 10/10/10 challenge, a workout posted on the TRX community as the challenge of the month. And what a workout!!</span></div>
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<span style="font-size: small;">Shoulders, core, arms, chest, quads, glutes, calves - you name it, it gets hit. And hard.</span></div>
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<span style="font-size: small;">And let's not forget the old heart and lungs too!</span></div>
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<span style="font-size: small;">Check it out :</span></div>
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