Fit For Life

Official Site launched

2008-02-01T03:56:00.000-08:00

It has been a long journey for us but the official myfitmate website has launched (minus a few functions) If you are based in Australia and looking to find any health and fitness professionals you can do this on our site by viewing FULL profiles. This is the first site that offers free membership for full profiles for people in the health and fitness industry so it shouldnt be too long till we get a huge amount of members (fingers crossed). So check in from time to time to see whos on or whats new.

Also for people out of australia (and within) Febuary 20th we will be launching 4 categories on our site totally free for all people to access. This will incude:

Healthy Recipes (breakfast, lunch, dinner, dessert, snacks, soups)
Workout Programs (full weekly programs designed by professional fitness trainers. Starting from beginner to advance ALL FREE :)
Tools and Calculators (BMI,BMR etc calculators as well as tools such as fitness and diet diaries)
Events, Articles and Reviews (in 2008 we will be reviewing countless amounts of products ranging from equipment to supplements and providing non biased feedback for the public.)

Add high Fiber to a Healthy Diet

2008-02-01T03:52:00.002-08:00

High fiber fruit is a very crucial element of any healthy diet. It enhances our opportunity of living a long and healthy life, which is what most people strive and wish for. While most people recognize that eating high fiber fruit is excellent for them, they are unsure concerning what high fiber fruit to add to their diet.

Various government health agencies are attempting to educate people in terms of healthy diets, as well as what type of high fiber fruit to add to the diet.

One of the tools to assist us find out how much of this fruit we are consuming in our diets, are the ingredient labels that we discover on food products. Not only do these labels tell us regarding the adverse ingredients of the product, they additionally inform us about the good ingredients such as high fiber fruit.

Alas, even with the edifying efforts of lots of agencies and other organizations, many people are still ignorant of the benefits of high fiber, they just simply don't care, or they don't have time to plan a accurate diet for themselves. Many of these people in all probability couldn't even tell you that there were food packaging labels on the food products.

These high fiber fruits are amazing trimmings to any diet. Fruits that are classified as high fiber consist of cantaloupe, strawberries, apricots, kiwi avocadoes, papaya, and grapefruit. Not merely do they taste magnificent they are similarly wonderful for our health.

The benefit of fiber is the clearout action that it performs on the digestive system. It acts as a transport mechanism for other foods through the digestive tract and it also enhances the disposal of waste products. The benefits of fiber on the digestive system might assist people in avoiding diseases like diabetes and high cholesterol.

Whole grains, fruits, and vegetables are food groups that are high in dietary fiber. Plants are a superb to source of fiber. Adding vegetables to one's diet will additionally add additional fiber. Many people launch their day with breakfast consisting of high fiber by eating a cereal or grain breakfast. That is a very good start. Nonetheless frequently that is also where it ends. For the full benefits of nutritional fiber we need to consume it throughout the day and add enough water to our consumption to aid the digestive system.

Government agencies have gone to great lengths to help people eat better food. The required information is available each time we buy food, and the people who go by these guidelines ought to lead healthier and longer lives.

LOW CARB FOOD LIST (first 2 weeks)

2008-02-01T03:52:00.001-08:00

First 2 Weeks Low Carb Food List

Are you starting out with your low carb diet - whether it's Atkins, South Beach or another style? Here is a food list to get you through those first two weeks. Print this out and bring it with you to the grocery store! Choose your favorites, plus add one or two "new things" each time you shop too, to explore new foods. You might be surprised how tasty it can be to eat fresh food!

Meats/Fish
Just about every meat and fish has 0g of carbs. Do not eat processed meats, hot dogs and liver. Get meat into each meal.

__ EGGS!! Eggs can be eaten for breakfast, lunch, dinner and snacks :)
__ Steak
__ Hamburger
__ Chicken
__ Chicken Wings (deserves special mention, these are PERRFECT snacks)
__ Pork
__ Salmon
__ Tuna
__ Swordfish
__ Cans of Tunafish (get the chunk lite, NOT the white/albacore)
__ Whitefish (cod, haddock) great for broiling!

Vegetables
It is extremely important to eat your vegetables! They are chock-full of important nutrients. Try to have a veggie or two at each meal, and extra veggies for snacks. Learn new, fun veggies recipes!

__ Alfalfa Sprouts
__ Asparagus
__ Bamboo Shoots
__ Bean Sprouts
__ Broccoli
__ Cabbage
__ Cauliflower
__ Celery
__ Collard Greens
__ Cucumber
__ Eggplant
__ Lettuce
__ Mushrooms (try all sorts of varieties!)
__ Radishes
__ Sauerkraut
__ Spinach
__ Tomato
__ Turnips
__ Water Chestnuts
__ Zucchini

Cheese
__ Cheddar Cheese (great for sprinkling over salads)
__ Swiss
__ Mozzarella (make an eggplant pizza)
__ Gouda

Other Food Items
__ Olive Oil
__ Vinegar
__ Butter
__ Splenda sweetener
__ Sour Cream
__ Chicken broth (get a low salt version)
__ Diet soda (with Splenda), bottled water, low carb iced teas
__ Olives

Herbs
Make sure your spice cabinet is up to date! You will find it amazing how flavorful your food can be when it's made fresh and cooked with delicious spices.

Things to Avoid
For now, avoid fruits, berries, milk, nuts, and of course anything full of sugar like soda! No chips or candies! There are lots of great low carb chocolates and ice creams, but avoid these for the first 2 weeks. You're trying to cleanse your system of potential allergens right now. When you add these things back in after 2 weeks, you'll find out how your particular body reacts to each of these items.

Heart rate etc

2008-02-01T03:46:00.000-08:00

This is a long but VERY informative article in relation to target heart rate as well as recommended pulse etc. this will vary on age, health level etc and you will find tools to help you calculate this in this article. Remember that monitoring your body is SO important when trying to lose weight or get fit in general. Enjoy ...

Exercise intensity refers to how hard your body is working during physical activity. For maximum health benefits, the goal is to work hard but not too hard. There are a variety of ways to measure your exercise intensity to make sure your body is getting the most out of every workout.

If you have a medical condition, are overweight, are aged over 40 years or haven’t exercised regularly in a long time, see your doctor for a medical check-up before starting any new exercise program.

The body’s response to exercise
Your body’s response to moderate intensity exercise normally includes:

Faster heart rate
Faster breathing
Feeling warmer
Slight swelling of the hands and feet
Mild to moderate perspiration
Mild muscular aches for a day or two afterwards, if you are not used to the physical activity.
Warning signs
If you experience any of the following symptoms, stop exercising and seek medical help:
Extreme breathlessness
Breathing problems such as wheezing or coughing
Chest pain or pressure
Extreme perspiration
Dizziness, fainting
Severe muscle pain or cramps
Nausea
Severe pain in any muscles or joints
Extreme and long-lasting fatigue after exercising.
Measurement methods
You may need to experiment to find out which method of measuring exercise intensity suits you best. The different measurement methods include:
Target heart rate
Talk test
Exertion rating scales
Self-monitoring.
Target heart rate
Target heart rates for fitness and health gains are between 70 and 85 per cent of your maximum heart rate (maxHR). Maximum heart rate is calculated as 220 beats per minute (bpm) minus your age. A heart rate monitor is an easy way to keep track of your heart rate while you’re exercising.

Keep your heart rate at the lower end of your recommended range if you are just starting regular exercise. Gradually increase the intensity of your workouts as your fitness improves. Your heart rate should also stay in the lower ranges during warm-up and cool-down periods.

If you have a medical condition, are overweight, are aged over 40 years or haven’t exercised in a long time, see your doctor. Your heart rate target range may need to be professionally recalculated to take your health and general fitness into account.

Some medications can alter your heart rate response to exercise, so make sure you discuss the medications you are taking and how they may affect your exercise plans with your doctor. It may be necessary to use another option for monitoring exercise intensity if you are taking certain medications.

Target heart rate chart

Age (years) Heart beats per minute target range (60-80% of maxHR)
20 140-170
25 136-165
30 133-162
35 130-157
40 126-153
45 122-149
50 119-145
55 115-140
60 112-136
65 109-132

Pulse rate
Taking your pulse at regular intervals lets you know whether you are exercising within your target heart range. Some tips:
Take your pulse before the warm up.
Take your pulse again when you’ve been exercising for about 5–10 minutes. Continue taking your pulse at regular intervals.
Take your pulse at the end of your activity bout and then again 2–5 minutes after you have stopped exercising – a drop of approximately 12 bpm after you stop activity indicates that your recovery is adequate.
How to measure your pulse
The radial pulse is located on your inner wrist. To measure it, you should:
Put the first three fingers of one hand against the inner wrist of the other hand just below the thumb.
Move your fingers slowly across the wrist until you detect a tendon.
Press your fingers into the hollow next to the tendon on the thumb-side – your artery lies just beneath the skin.
Don’t push too hard when taking your pulse or you’ll squash the artery and impede blood flow.
Using a watch with a second hand, count your pulse for 15 seconds. Multiply this figure by four to get your beats per minute. (For example, 31 pulse beats over 15 seconds equals a pulse rate of 124 beats per minute.)
You can also take your pulse by pressing your fingers lightly against one of your carotid arteries, located on either side of your windpipe. Once again, don’t push too hard.

Factors known to influence heart rate
It’s not just exercise that affects your heart rate. Your beats per minute could be raised by a number of internal and external factors including:
Hot weather
Caffeine intake
Time of day
Hormone fluctuations
Stress or anxiety
Cigarette smoking
Medications.
Talk test
Talking is a reliable way to measure exercise intensity. Suggestions include:
If you can talk and sing without puffing at all, you’re not pushing yourself hard enough.
If you can comfortably talk but not sing, you’re exercising at the right intensity.
If you can’t talk at all without gasping, slow down the pace.
Exertion levels
This method requires you to rate how hard you’re working by observing your body’s physical signs. Aim to experience the exercise signs 3–7 in the chart below to keep within your target heart rate. You can keep a diary of your exertion ratings to monitor your fitness progressions. As an activity becomes easier, the rating should decrease and then you know it’s time to increase the intensity of the activity.

Level Exertion Physical signs
0 None None
1 Minimal None
2 Barely there Sensation of movement
3 Moderate Stronger sensation of movement
4 Somewhat hard Warmth or light sweating
5 Hard Sweating
6 Harder Moderate sweating
7 Very hard Moderate sweating, but can still talk
8 Extremely hard Heavy sweating, can't talk
9 Maximum effort Very heavy sweating, can't talk
10 Maximum effort Exhaustion

Self-monitoring
Recent studies show that paying attention to how you feel while you exercise may be one of the most effective ways to measure exercise intensity. Researchers have found that study participants who pushed themselves past their optimum exercise threshold felt uncomfortable. Signs of discomfort that suggest you’re working too hard include:
Breathlessness
Muscle weakness and fatigue
Feeling like you’re just not enjoying yourself anymore.
Becoming aware of the intensity of your exercise will help you to ensure that you exercise at the right intensity to achieve the many health benefits associated with moderate exercise.

Where to get help
Your doctor
'Go for your life' Infoline service Tel. 1300 739 899
Things to remember
You can measure exercise intensity using target heart rates, the talk test, exertion levels or self-monitoring.
If you have a medical condition, are overweight, are aged over 40 years or haven’t exercised regularly in a long time, see your doctor for a medical check-up before starting any new exercise program and watch out for the warning signs listed above.

BUTT exercises

2008-01-27T18:53:00.000-08:00

My butt this my butt that! probably one of the most desiredly worked out muscle groups of the body and one that is so simple so here are 10!! that you can do to get the butt you've always wanted.. Beginners NO weights / Intermediate medium weights / Advanced medium to heavy weights.

1. Walking Lunge
Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Step forward with a large step. Bend both your knees. Your front shin should remain in a straight line with your ankle. Your back knee should be nearly touching the floor. As you are pushing up and at the top of your lunge, lunge forward with the other leg repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished the required amount of reps.

2. Plie Squat
Stand with your legs wide apart - (wider than shoulder width apart). Have your toes pointed outwards. Keep your chest out, your midsection firm and head facing frontward. Holding one end of a dumbbell with both hands, the other end of the dumbbell should be facing the floor, have your arms directly in front of you. Make sure your back is straight and don't lean too far forward. (Keep the weights light to start with) Now bending your knees squat leaning into your heels. Now push yourself back up again squeezing your butt and inner thighs. Make sure you don't lift your toes up off the floor.

3. Dumbbell Stiff Legged Deadlift
Beginners start with a very light or no weight until you can perform this exercise with correct form. Stand with your feet only slightly apart. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles, beginners - have your dumbbells at your shins. Your palms should now be facing your lower legs. Keep your body stable with your chest out, midsection firm, knees slightly bent for beginners and legs straight for advanced. Squeezing your butt and hamstrings raise your body back up to standing position, while also keeping your chest out, midsection firm and shoulders back. Keep the dumbbells at arms length so when returning to starting position the dumbbells should be in front of your thighs.

4. Reverse Lunges
Reverse lunges can be performed with barbells or dumbbells but I would recommend you not using any of these until you are well practiced at performing this exercise with no weights at all.

Don't worry; you will still feel it working. Stand with your feet together. Keep your chest out and your midsection firm; do not arch your back. Place your hands on your hips or by your sides. Here's where it changes..........

Step backward with your left leg. Bend both your knees. Your right shin should remain in a straight line with your ankle. Your left knee should be nearly touching the floor. Now with your left foot push up carefully until you are back to starting position. Then swap legs and perform the exercise again stepping back with your right leg. Take your time and keep yourself sturdy.

5. Machine Leg Press
Beginners keep your weights very light to none at all. Sit in the Leg Press machine. Place your feet high on the plate and wider than shoulder width apart. Have your toes pointing slightly outwards. Keep your chest out, back pushed into the back pad and your midsection firm. There should be a lever either side of your seat, which you will need to unlatch to lower the plate down. Keeping your feet stable lower the plate down towards you controlling it slowly down, depending on your flexibility, until you feel the pull in the back of your thigh. If your heels lift off the plate when lowering the plate down then your feet are positioned dangerously too low on the plate. Push, don't bounce, the plate back up to starting position.

6. Butt Tightener - Exercise Ball
Lie face down on the exercise ball with your abs and hips resting on the top of the ball. With your arms reaching out directly in front of you, hold onto a machine frame or a nearby bench with both hands to keep you sturdy.Now with your legs and feet together raise them off the floor while also squeezing your butt holding, if you can, for a count of 2. Your legs shouldn't rise any higher than your hips and abs.Lower your legs back to starting position.

7. Step Ups off a Bench or Step
Standing in front of your step or bench, start with your right foot first stepping up onto the step or bench, bringing your left foot up behind you, making sure your feet are securely on the bench at the top of the movement. Now lower your right foot down again, followed by your left foot. Now swap feet starting with your left foot up first, followed by your right foot.

8. Smith Machine Squat
Position yourself in the Smith machine, resting the bar across your traps and upper shoulders. Place your feet about 8-12 inches in front of your body, just wider than shoulder width apart. Have your toes pointing slightly outwards. Now lower yourself downwards keeping your midsection firm, inhaling on the way down, keeping your feet and heels pushed into the floor. When your thighs are approximately parallel to the floor squeeze your glutes and hamstrings to push yourself back up again. Exhale on the way up. Do not bounce the squat when pushing yourself back up. Keep the movement controlled throughout the exercise.

NOTE: To emphasize your glutes in the exercise keep the weights lighter and squat slightly lower than the 90-degree angle.

9. Cable Hip Extension
Place the ankle cuff around your right ankle on the low pulley on the cable crossovers (or the cable machine). Facing the weight stack and holding onto the bar provided (you will need something stable to hang onto directly in front of you to keep you sturdy) lean forwards slightly, turning your right foot outwards slightly. Now push your foot up and back behind you, squeezing your butt. Have your left knee (your supporting leg) slightly bent so it can support your weight sufficiently. Now lower your leg down to starting position. Complete your reps and then swap legs.

10. Glute Extension
This looks totally weird but works. Lie flat on a bench with your legs bent and hanging off the edge. (Your abs and hips should be resting on the end of the bench). Adjust the bench so that your bent knees can touch the floor. If not they can hang there. You have two options for this exercise:
You can use ankle weights with the soles of your feet pointing upwards or you can hold a dumbbell between the soles of your feet with the soles of your feet pointing upwards. Hold onto the bench with your arms. Now with your knees pointing downwards but slightly outwards and your heels facing the ceiling push your feet upwards squeezing your butt. Do not raise your thighs higher than your hips and abs.If you have lower back problems this exercise can also be performed on the floor. Make sure you use an exercise mat. Beginners should not use any weights until they have got used to performing this exercise. If any doubts always consult a personal trainer or professional

Barbecued squid with green mango salad

2008-01-24T23:11:00.000-08:00

Preparation time: 20 minutes
Cooking time: 1 minutes
Serves: 4

Ingredients:
2 cloves garlic
2 small chillies
2 tablespoons dried shrimp
1/2 green mango, julienne
100 g young green beans, sliced finely on an angle
1 ripe tomato, halved, seeded and diced
1/2 cup Thai basil
1/2 cup Viet mint
1/2 cup coriander
2 tablespoons peanuts
1 tablespoon reduced-salt soy sauce
2 tablespoons lime juice
1 tablespoon sugar, (preferably palm sugar)
400 g young small squid, cleaned and cut into strips
20 ml canola oil
3 tablespoons fried shallots

Method:
1. Place garlic, chillies and dried shrimp in a food processor and blend to a fine mince. Put in a bowl with the mango, green beans, tomato, Thai basil, Viet mint, coriander and peanuts. In a separate bowl, combine the soy sauce, lime juice and palm sugar. Warm gently to dissolve. Add dressing to salad and let sit for 5 minutes.

2. Toss the prepared squid in canola oil and quickly sear on a very hot barbecue for about 1 minute. Add to salad and toss. Divide between 4 plates and serve sprinkled with fried shallots.

Skipping

2008-01-24T23:08:00.001-08:00

Using a skipping rope is a great cardiovascular exercise. It's one of the foundations of a boxer's conditioning programme, and you've got to be in shape to box. The tennis champ Jimmy Connors even used to skip a rope as part of his conditioning routine.

Wear supportive cross-trainers, tennis or basketball shoes while skipping. Running shoes won't give enough forefoot support for all the bouncing you'll do. Avoid jumping on concrete, floors laid over concrete, and other hard surfaces like tile. If you don't have a springy wooden or carpeted floor, place a thin exercise mat on the floor and jump on that.

Skipping is strenuous and may be hard to sustain for the 30 minutes that you need for a good aerobic workout. Try this routine, used in boxing classes:

Skip for three minutes (a round in boxing is three minutes long).
Take a minute off and do as many crunches as you can.
Skip for another three minutes.
During the next minute between rounds, do as many push-ups as you can.
Return to skipping for three minutes.
Do crunches for another minute. Repeat.
You can alternate rounds of skipping with crunches and push-ups until you've completed 30 minutes or more of exercise. After the second or third round of skipping, your heart rate won't drop that much during the crunches and push-ups.

You might not be able to do more than a few intervals of push-ups. Use any exercise you want during the minute between rounds. Try doing squats and lunges (with or without weights) to give your larger leg muscles added work. Do upper-body exercises with dumbbells during that minute. Use proper form and don't rush. One more thing: Skipping focuses on your calves, so be diligent about stretching them before and after your workout.

Another advantage of using a skipping rope is that you can take it anywhere. If you're travelling and there isn't a gym nearby, you can workout in your hotel room.

Yummy Vegetarian Pizza

2008-01-23T23:05:00.000-08:00

Serves: 4

Ingredients:
1 cup wholemeal plain flour
1 teaspoon dried yeast
1/2 teaspoon salt
1/2 teaspoon sugar
1/2 cup warm water
1 cup low-fat cheese, shredded
1/2 cup reduced-salt tomato paste
1 medium capsicum, sliced
1 onion, diced
1 cup mushrooms, sliced

Method:
1. Heat oven to 220˚C.
2. Mix dry ingredients in a large bowl, add water and mix to a soft dough. If too sticky, add 1-2 tablespoons extra flour.
3. Cover and rest in a warm place for 15 minutes.
4. Turn dough onto floured board and knead until smooth.
5. Roll out dough to the desired size (22cm pizza or mini pizzas).
6. Lightly brush or spray pizza pan with oil.
7. Put dough on lightly greased tray and cover pizza with plastic wrap. Stand in warm place for 10 minutes to rise.
8. Top with tomato sauce and toppings. Cover with low-fat, grated cheese.
9. Bake at 220˚C for 20 minutes and serve hot.

Lose your jelly belly now!

2008-01-23T17:53:00.000-08:00

Most people have issues with their jelly belly. No matter how hard they try to get rid of it, that fat pouch around their lower stomach stubbornly stays put. So how can you get it to budge, minus the gruelling, celebrity-worthy, work-out regime? With a little bit of exercise, a simple food plan and lots of clever tips, you'll have a flatter stomach in no time.
Beating the bulge

It's an unfortunate fact of life that as we age, we get thicker around the middle. This is partly due to changes in weight distribution, but it's also because a certain type of fat — visceral fat — becomes more prominent as we get older and collects around our organs. This fat is potentially dangerous if it gets out of control and can cause high blood pressure and high cholesterol.

So why is it so hard to get rid of? It's very difficult to spot reduce certain parts of our body. This means that while you may be able to lose weight overall, targeting certain areas like your tummy is tricky. Our abdomen is also where we store a lot of the 'the baddies' when it comes to weight loss — stress, bacteria, bloating and inflammation can all add to the fat concentration around our middle. Women's menstrual cycles and food allergies also contribute unnecessarily to rounded stomachs, so if you are experiencing severe stomach cramps, constipation and diarrhoea in conjunction with either of these, see your doctor.

The other reason jelly bellies are so hard to ditch is because there are a lot of misconceptions about how to lose excess stomach weight. Contrary to popular belief, sit-ups and abdominal work-outs are not the answer. While they will add to the overall tone and shape of the area, the only way to get rid of the bulge is with cardio exercise. So to set you on the right track, we've put together a general program to help you target your jelly belly. Try and stick to it for at least eight weeks and then reassess your goals.

Get fit like a celebrity

What exercise should I do?
Cardio: Ideally three cardio work-outs a week for 40 minutes each is the way to go. Whether you choose to hit the treadmill, swim, walk, do an aerobics class or jump on a bike is up to you. Try and mix up your work-out routine though, so you don't get bored.

Strength: This is where the abs workout comes in. While sit-ups are great, there's no point in doing 30 of them a day for six weeks because your muscles need to be challenged. We suggest doing two of the below exercises after your cardio workout and alternating them weekly.

Basic crunch: Lie flat on your back, knees bent and feet flat on the ground. Put your hands behind your head for support only, not to take any weight. Using your stomach muscles only, rise a few inches off the ground, hold for three seconds and return to your starting position. Do three sets of 15.

Standing twist: Stand tall and hold a towel or resistance band high above your head so your arms are straight. Slowly draw a large, wide circle over your head using your stomach muscles to move only the upper half of your body. Do three sets of 15. To make it harder, use a weight instead of a towel.

Feet lift: Lie flat on the ground and keeping your feet together and legs straight, raise your legs three inches off the ground. Hold for five seconds, lower them an inch and hold for five again. Don't let your feet touch the ground at any time. Do three sets of 15.

Hanging knee raises: Hang from a high bar, like a chin-up bar. Bring your knees up to your chest, hold for three seconds, then bring your legs back down. Only use your abdominal muscles to lift your legs, keep your body still and use controlled, slow movements.

Slow bicycles: Lie on your back with your left knee bent towards your chest and your right leg extended a few inches off the ground. Place your hands behind your head and lift your shoulders slightly. Swap your legs slowly, keeping your feet and shoulders off the ground. Do three set of 15.

Other options: The rowing machines at the gym, sit-ups on exercise balls, belly dancing, Pilates and yoga are all great for toning and reducing your stomach. Mix up your workout routine by replacing one of the staples with one of these each week.

What should I eat?

Follow a normal healthy eating plan (see our guide to fad diets), keep these food tips in mind and you should notice a difference around your middle within a fortnight.

The yes list:

Water and cranberry juice will flush out toxins.
Vegetables.
Rice, corn, gluten-free products and potato.
Protein. Go for organic chicken and meat because they have less hormones and bacteria.
Low-GI foods. Look for the label on foods in supermarkets.
Fibre. It regulates your bowel movements so include wholegrain bread, cereal and nuts in your diet.
The no list:

Too much fruit, wheat and dairy can cause bloating. Don't cut these out of your diet altogether, just reduce your servings to two a day.
Alcohol, caffeine and fizzy drinks.
Salt makes you retain water unnecessarily so stay away from processed (takeaway, packet) foods which are high in sodium.
Sugar.
Chillies and spices. While they can kick-start your metabolism, they can also upset your stomach, so just monitor your body's reaction to spicy foods.
Tricky tips to a flatter tummy

As well as exercise and healthy eating, there are a few small things you can do to reduce your jelly belly…

Stand up straight: be conscious of your posture and pull your stomach in, it'll force your middle muscles to work 24/7.

Breathe: it's perhaps the most important, yet most neglected, aspect of ab-training. Deeply exhale through your mouth and inhale through your nose as often as possible.

Laugh: having a good giggle works all the muscles in your stomach.

Get a good night's sleep: lack of snooze time will lead to poor digestion and weight gain.

Eat early: the later you eat dinner, the harder it is for your body to digest so the food just sits around your stomach.

Colonic irrigation: some people swear by the process of flushing bacteria out of your stomach with pressurised water. It will flatten your belly, however, it's a tad uncomfortable and not for everyone so do some research.

De-stress: we hold stress in our tummies so find an outlet for your worries like Tai Chi, boxing, reading, swimming, painting or writing.

The lazy person's guide to losing weight

2008-01-23T17:50:00.000-08:00

Lazy? Who me? Sure, we'd all like to think we have as much get-up-and-go as Superman, but the reality is that with the work, family, study and social demands these days, no-one would blame you if you wanted to veg for a while, or even take a nap! The ironic thing, though, is that exercise actually boosts your energy and serotonin levels, which in turn brighten your mood and make you an all round better person. So the trick to a slimmer and nicer you is to fit a little fitness into your life when you can. That way you can still have your cat nap, but you'll have done your exercise as well. Ready to get started? Here's how.
Get motivated
A lazy person's worst enemy is themselves. We all know what it's like to place going for a run a distant second to sitting on the couch and indulging in some television time. So how can you inject a little helium into that will power of yours and get your body into gear?

Experts agree that the number one motivational trick is to have clear goals. When's the last time you set off in your car without a destination in mind? Probably never. So don't start a fitness regime without knowing where you want to end up. Online trainer Dean Piazza suggests writing down your goals, telling friends and tracking your progress in a diary to make you more accountable. Reward yourself after you achieve each goal and make sure your goals are realistic, so you'll actually get there and feel good about yourself.

On days when even getting started seems like an effort, there's still something you can do to jumpstart your enthusiasm. Take your workout five minutes at a time. Start a treadmill run or weights workout and aim to stick with it for only five minutes. At the end of that period, give yourself a tick on a notepad and then do another five minutes. By taking on a little bit at a time the workout won't look so daunting and momentum will carry you through.

Making fitness fun will also boost your motivation. Try these sneaky tricks:

Workout while watching TV: use hand weights, stretch, or do sit-ups during your favourite shows. Also, get off the couch to change the channel or volume.
Get a pet dog: having to take your new pooch for daily walks is the perfect reason to pull on your sneakers.
Join a fitness club or team: group exercises or sports teams are not only great for motivation but also for meeting new people.
Involve loved ones: go for a walk with friends, take your kids to the park for some running games, go rollerblading with your partner, or take a dance class with your sister.
Be smart: use your life to your advantage by walking to work instead of taking the bus and by planning active outings, like trips to the zoo. You won't have to change much about your current routine and you'll still see results.
Stick to super-easy workouts
The good news for the lazier ones amongst us is that you don't have to set out for a marathon 60-minute jog every day to lose weight. Just 10-20 minutes of exercise three times a week should do it. Try these easy activities:

Running (try tackling a hill)
Walking (hit the stairs)
Skipping
Boxing
Jumping jacks
Lunges and squats
Sit-ups and push-ups
Swimming
Bike riding
Utilise your workday
Where do most of us spend the majority of our time? Either sleeping or at work, right? Well, it's a bit hard to burn calories when you're dozing, so that leaves us with squeezing some sneaky fitness into our nine-to-five grind. And how do we achieve that? By being creative. Any movement is better than none, so add short bouts of exercise throughout your day and you'll notice a difference in your energy levels, concentration, mood, skin and weight!

Try these handy hints:

Get up and talk to a co-worker in person rather than by e-mail or phone.
Sit on an exercise ball instead of a chair. This will strengthen your abs and back and help your posture.
Use the bathroom on another floor and take the stairs.
Stretch every hour and remember to take deep breaths.
Find a cafe you like at least two blocks from your office so you have to walk to lunch and back every day.
Get a headset for your phone so you can move around while you talk.
If you have your own office, keep a few dumbbells in your desk drawer so you can fit in a quick upper body workout while you're on the phone.
Start today
The hardest part of any fitness regime is getting started, but once you do you'll feel so much better for it. Just because you enjoy your down time doesn't mean you're lazy, so don't feel guilty for hanging around on the couch for a while. Just fit a little fitness into your life when you can and reap the rewards!

Winter wonder body plan

2008-01-23T17:45:00.000-08:00

As if exercising and staying healthy weren't hard enough, now we have to find the motivation to choose a salad for lunch and go for a run when it's dark and cold outside. Yep, being 'good' in winter is no mean feat, but the reality is that it's even more important to exercise and eat well in the cooler months. Not only will your body be better equipped to fight off colds, but you'll be ahead of the game when bikini season rolls around.
So, grab yourself a skim hot chocolate and have a read of our super-easy winter wonder body plan. You won't see one mention of carrot sticks or 6am bootcamp sessions, we promise!

Finding that summer motivation in winter

The most important thing to remember when it comes to exercising and eating well in winter is to cut yourself some slack. No one can be expected to go for a run when it's hailing outside or to order a tuna sandwich after watching a football game in five degrees.

Here are some things you can do to ensure that when the mood and the environment is right, you stay on top of your winter body plan:

Stay flu-free: don't set your fitness regime back by falling ill. The only way you can catch a cold is by coming in contact with someone else who has the virus. That doesn't just mean shaking the hand of a coughing workmate, it means touching doorknobs or using the same phone as them. Wash your hands well with hot water and soap and clean common surfaces with anti-bacterial wipes.

Get enough sleep: keeping up to date with your shut eye will replenish energy levels and act as a natural immune reviver.

Get outdoors: unless you're a bear and intend to hibernate all winter, it is okay to venture outside as long as you stay rugged up. The air is cleaner and when the sun does shine, your body will soak up every ounce of warmth, thereby replenishing your feel-good serotonin levels.

Take a holiday: if you can afford the time off and the airfare, take a midwinter hiatus somewhere warm. It's the best thing you can do for your tired body. Your stress levels, skin and health will thank you too.

Cut down on alcohol and caffeine: no one is suggesting you ban red wine or lattes — that would just be cruel! But restrict them to weekends so your body isn't loaded up with toxins making you feel extra sluggish.

Find some inspiration: summer may be a few months away, but that doesn't mean you can't start preparing for it. Dig up some photos of yourself or others that you like and stick them on your fridge. Put a 'summer inspired' playlist on your iPod, plan an end-of-year trip and set goals to reach before the warmer months hit — all will make you get up in the morning or reach for that vegetable soup.

Get a partner in crime: it isn't rocket science, but having someone to champion your winter wonder body cause will keep you more motivated than ever. There's nothing like knowing someone is waiting for you at the gym at the end of a long day to make you turn up.
Comfort foods that won't enlarge your waistline
A meat pie may seem like the best option when it's teeming with rain outside, but there are loads of yummy comfort foods which won't stop you fitting into your jeans…

Vegetable soup: beans, potatoes, turnips and carrots will increase the thickness and contribute different nutrients.
Nachos: go easy on the cheese, add kidney beans and choose lean mince.
Casseroles or stews: trim the fat and skin from meat before adding.
Chicken soup: not only does it contain proven illness-fighting chemicals, but you can add vegetables for extra nutrition.
Green tea: a rich antioxidant, it will warm you up and keep you busy for the 20 minutes or so nutritionists say it takes for a food craving to pass.
Turkey roast: choose a lean turkey roll and cook carotenoid-laden vegetables such as squash, carrot and pumpkin. They can raise your immune-cell count by a third, which will help ward off illness and keep your fitness level intact.
Porridge: use skim milk and add fruit instead of brown sugar.
Kebabs: ditch the cheese and add tomatoes, lettuce, carrot.
A quick winter food tip: don't forget to monitor your portion sizes. Mashed potato is fine to eat as long as you don't consume half a platefull. Try and eat more protein and vegetables and leave the butter-drenched bread rolls and sticky date pudding for special occasions.

How to work out when it's cold outside
Don't let cold weather sidetrack your exercise routine. Get creative!

Join a health club: they're a great place for meeting people and getting fit.
Find an indoor pool: water aerobics is one of the best things you can do to lose weight and tone your whole body.
Hit a sauna: get really warm and sweat out your toxins!
Invest in home exercise equipment: choose something that's practical, enjoyable and easy to use like an exercise bike or treadmill. You can find them cheaply on eBay. Dumbbells, an exercise ball and a skipping rope are also good options — you can pick them up for around $50.
Go skiing: want a toned bottom and thighs? Get a group of people together and head to the snowfields for a weekend. Nothing beats flying down a slippery slope at a million miles an hour to strengthen your muscles.
Jog or walk: you can still go for your weekly run, just do it sensibly. Drink plenty of fluids, go with the wind, do a proper warm-up, layer your clothing and wear reflective clothes in poor light.
Take the stairs: if you live near a shopping centre, skyscraper or stadium, consider them your personal gym. Walking up and down several flights of stairs for as little as 20 minutes will give you a winter wonder body in no time.
Get DVDs: Pilates, yoga, dancing, Tai-Bo — you name it, it comes on DVD. Rent them from a video store or buy a few and swap with friends.

Winter fitness tip: for some people, cold air can trigger chest pain or asthma, so check with your doctor if you're planning to do any rigorous outside activity.

Breaking through a weight-loss plateau

2008-01-23T17:41:00.000-08:00

Fighting fat and doing well, but reached an irritating plateau? Don’t give up just yet, writes naturopath Siobhan Jordan.

If you’ve reached the dreaded weight-loss plateau, don’t despair. This is common amongst those on weight-loss programs. More importantly, there are solutions.

Why, why, why?
A little background information: you may have embarked on a weight-loss program including dietary changes and an exercise routine. Chances are this has resulted in consistent, steady weight-loss.

Then comes a time when you’re doing the same healthy things, but the weight-loss has stopped. This is a natural physiological response – an anti-starvation mechanism that was especially helpful to your ancestors (when food scarcity was an issue).

Weight-loss plateaus usually result from your body’s response to the loss of fat tissue: it adjusts your metabolism to stop you losing more. This would be great if you were actually starving, but frustrating when you need to lose more weight for your health.

Solution revolution
To move past the plateau and kick-start further weight-loss, one of the most important principles is to re-evaluate your dietary and lifestyle habits. The following are important considerations and suggestions.

(1) Reconsider your meal portions

This is an essential area to revisit. Most people find that they can reduce the portions of 1-2 meals by a small amount, for example 10 – 15%, whilst still feeling satisfied and meeting nutritional and energy requirements. This may sound insignificant but this small change, over time, will contribute to weight-loss.

Use a diet diary to comprehensively assess how much you are actually eating. It is common to underestimate the amount we eat and/or overestimate how much we are exercising.

(2) Exercise – increase the intensity and/or frequency

This will provide a further boost to your metabolism and as such increase your energy-burning potential. For example, if you’ve previously been doing 30 minutes of exercise 4 times a week, consider increasing this to 45 minutes 4 times a week.

You may find a pedometer helpful in gauging how much you are moving and therefore how much you need to move in order to lose weight.

Don’t forget the value of incidental exercise too. Take the stairs instead of the lift/escalator, walk to the shops instead of driving etc.

Also, if you’re busy, you can break up your exercise over the day.

(3) Set an eating cut-off time

Avoid eating after dinner and aim to stop eating at least 2 hours before going to bed. Eating at this time is commonly an emotional/stress response, and even if it’s not, for many it’s a significant contributor to weight gain.

Look at other strategies to manage any challenging emotions eg. writing in a journal.

(4) Consider your weight-loss motivations and emotional eating

Spend some time reflecting on any emotional issues that you may have with food. Do you use food to manage difficult emotions and/or stress? What are your attitudes to food? Do you have any emotional blocks that may be preventing you from losing weight and/or maintaining weight-loss?

You may benefit from some professional counselling for further support.

Also, consider your motivations for weight-loss and revisit these each day to keep yourself focused and on track.

(5) Have an assessment with your healthcare professional

If you have carefully considered and implemented the above, yet you’re still struggling to lose weight, check-in with your healthcare professional.

You may need to have a medical evaluation to assess whether there are other causes preventing weight-loss.

Weight-loss plateau check list

1. Re-evaluate your meal portions
2. Increase the intensity and/or frequency of your exercise
3. Stop eating at least 2 hours before bed
4. Reflect on emotions and motivations
5. Check-in with your healthcare professional

Yummy Pumpkin soup

2008-01-22T19:32:00.000-08:00

Heres a great tasty and healthy Pumpkin Soup! enjoy

Soup - pumpkin

Good source of: folate
Preparation time: 10 minutes
Cooking time: 20 minutesS
erves: 4

Ingredients:
3 teaspoons canola or olive oil
1 onion, chopped
750 g chopped pumpkin
1 clove garlic, crushed
1 teaspoon curry powder, (more if you like spicy)
1 cup vegetable stock
1 cup reduced fat milk reduced fat yoghurt,
(optional)freshly chopped herbs, to taste

Method:
1. Heat oil in saucepan over medium heat. 2. Add onion, pumpkin, garlic and curry powder and fry for 5 minutes. 3. Stir in vegetable stock, then cover and cook until pumpkin is tender, about 15 minutes. 4 Stir in milk. 5. Process in food processor until smooth. 6. Serve topped with a swirl of yoghurt or freshly chopped herbs.

Butt Exercises

2008-01-22T19:26:00.000-08:00

3 simple yet great exercises to get that butt back in shape! enjoy

Outer Thigh Exercise - Barbell Lunges
1. In correct posture, stand with one leg forward and one leg back. Your focus should be on splitting the weight evenly between your legs. 2. Keep your abdominal muscles tight, knees bent and chest up. 3. Under control, slightly move your hips back ( like you are sitting down in a chair) and squat directly down. 4. Stop where your feel comfortable (try not to let your back come forward) and push the weight directly back up. 5. Under control, stop just before your knees are straight and reverse the motion back down.

Barbell Squats

1. In correct posture, stand with your legs spaced shoulder width apart. Your focus should be on splitting the weight between your hip line and knee line.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, push your hips back ( like your sitting in a chair) and squat directly down.
4. Stop where your feel comfortable (try not to let your back come forward) and stand the weight directly back up.

Lunges

1. In correct posture, stand with one leg forward and one leg back. Your focus should be on splitting your weight evenly between your legs.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, slightly move your hips back ( like you are sitting down in a chair) and squat directly down.
4. Stop where your feel comfortable (try not to let your back come forward) and push your weight directly back up.
5. Stop just before your knees are straight and reverse the motion back down.

5. Under control, stop just before your knees are straight and reverse the motion back down.

Forearm exercises

2008-01-22T19:24:00.000-08:00

Forearms Exercise - Dumbbell Hammer Curl

1. In correct posture, stand with your legs and grip spaced shoulder width apart.
2. Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable in a fixed position next to your sides.
3. With your thumbs pointed forward, lift the weight directly up.
4. Stop when the weight is 90° from your elbow joints and reveres the motion back down.
5. Lower the weight down, stop just before your elbows are straight and then reverse the motion back up.

Breathing Exercises

2008-01-21T21:41:00.000-08:00

An important part of exercise especially for beginners is to learn to breathe properly during and after. Here is a simple breathing exercise that will help deepen the nreathing as well as cleanse lungs.

BELLY BREATH EXERCISES
The following exercises are simple ways to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension.
Lie flat on your back to get a proper sense of deep breathing. (Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling.)
Place your hands palm down on your stomach at the base of the rib cage. (The lungs go that far down. What fills them deeper is the pushing down of the diaphragm. The diaphragm creates a suction which draws air into the lungs. the air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.) Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat.

This movement indicates full use of the lungs, resulting in a truly deep breath rather than the "puffed chest" breath experienced by many as the greatest lung capacity. Chest breathing fills the middle and upper parts of the lungs. Belly breathing is the most efficient method. Infants and small children use only this method until the chest matures. The yoga breath or roll breathing combines belly and chest breathing.

FOR BEST RESULTS, PRACTICE THIS EXERCISE FOR 5 MINUTES.

Dessert without the guilt

2008-01-20T23:30:00.000-08:00

So many people suffer while dieting without realising that with moderation and a smart healthy option you can enjoy the good foods prepared correctly... enjoy this healthy yummy dessert..in moderation ofcourse ;)

Apple and pear crumble

Preparation time: 10 minutes
Serves: 4

Ingredients:

3 large cooking apples
3 pears
3 tablespoons water
2 tablespoons reduced-fat margarine
1/4 cup self raising flour
2 tablespoons brown sugar
1 tablespoon coconut
2 tablespoons rolled oats

Method:
1. Set oven at 190°C.
2. Core apples and chop pears. Place in a pie dish with water.
3. Rub margarine into flour until mixture is crumbly. Mix in brown sugar, coconut and rolled oats. Sprinkle over apples and pears.
4. Bake until fruit is soft and top is golden. Cooking time varies with the depth of fruit and crumble.
5. Serve with low-fat custard.
6. To cook in the microwave: Microwave at step 2 on high for 8 minutes and then at step 4 on high for 6 minutes.

The correct Jog

2008-01-20T23:16:00.000-08:00

OK so after a short holiday I'm back and ready to tackle new and exciting topics collected from the pile of emails! A common exercise but probably one of the least correctly executed is the simple "jog" yep that's rite, most people assume a jog is simply a jog but if not executed correctly there is no end of damage that can be done. So here's a guide for beginner's looking at jogging correctly to ensure your getting the most out of it as well as preventing injury.

...........................

BREAK IN slow, and take it easy. See how you handle fast walking. It takes a few weeks of fast walking to accustom the body to the stress of jogging. Besides, after you have tried race walking you may want to stick with it. Jogging isn't for you if are grossly obese, have back or knee problems, or if you are suffering from a serious heart condition.

After a few weeks of walking fast without injury, you are ready for your first jogging session. After some stretching exercises, walk fast for one minute and then break into a jog for one minute. Do this for 10-15 minutes. Next day, alternate two minutes of jogging with two minutes of fast walking. Do this for 20 minutes. Increase your exercise load by a few minutes every week. Within a few months, you should be able to handle 20 minutes of non-stop jogging every other day. Good posture and technique are vital for staying injury free. The common error is to run slouching or leaning forward. This increases the pressure in the abdomen and interferes with deep breathing. Run upright.

Perhaps the upright running style of the 200 or 400 metre Olympic gold medallist, Michael Johnson, is the one worth most emulating. Swing your arms freely with your elbows slightly flexed. The other common error is to land on the front half of your sole. Jogging is not ballet. Land on your heel first and push off from the ball of your foot with a claw-like movement. Run with your knees high, but not too high. If you are running on soft, even ground, you will not injure yourself with this style.

Hit your Target Heart Rate (THR) and keep going at that pace for about 20 minutes. Calculating your THR is easy. Subtract your age in years from 220. Seventy percent of this number is your THR. Slow down if you are running so fast that you cannot hold a conversation with someone running alongside. The reward for maintaining your THR is the "runners high", a rush of endorphins that bestows feelings of ecstasy, light-headedness, and inner well-being.

Don't stop abruptly after finishing your run. Do some cool-down exercises afterwards. These should include brisk walking of gradually decreasing intensity and stretching exercises, especially for your Achilles' tendon. Don't forget to do cross training on the days when you don't jog. Alternate jogging with cycling, weightlifting or swimming.

Remember, no single exercise is perfect, and doing the same exercise daily overworks some parts of the body while neglecting others. This leads to injuries in the end. Variety is truly the essence of safe and fruitful exercise.

Leg Raises - Inner / Outer Thigh

2008-01-12T19:44:00.000-08:00

Here are 2 basic thigh exercises that you can do at home or in a gym. If you have a yoga mat I suggest using it as it is much better then doing these particular exercises on a hard surface.

Leg Raises -Inner Thigh

Instructions
Lay on the floor on your left side with your left arm stretched straight above your head with your head resting on it.
Bend your right knee (top leg) with your right foot behind your left leg.
Keep your left leg (bottom leg) straight with your knee slightly bent and begin to raise your leg straight up until your feel a contraction on your inner thigh. Hold for 1 second and then return slowly to the starting position.
Switch legs by switching sides.

Tip
Focus on returning to the start position at a slower rate of motion and maintain control of the movement at all times.

Leg Raises - Outer Thigh

Instructions
Lay on the floor on your left side with your left arm stretched straight above your head with your head resting on it.
Keep your right leg straight with your knee slightly bent and begin to raise your leg straight up until your feel a contraction in your buttocks. Hold for 1 second and then return slowly to the starting position.
Switch legs by switching sides.

Tip

Focus on returning to the start position at a slower rate of motion, and make sure you maintain control of the movement at all times.

Banana Smoothie

2008-01-12T19:14:00.000-08:00

Heres a nice little recipe for a delicious banana smoothie that can be made in a hurry! enjoy this as a afternoon treat or even as a pre-workout booster!

Banana smoothie

Preparation time: 5 minutes
Cooking time: 0 minutes
Serves: 2

Ingredients:
2 cups reduced-fat milk
2 bananas, chopped
1/2 cup low-fat yoghurt
1 tablespoon honey
1 tablespoon wheatgerm
1/4 teaspoon cinnamon

Method:
1. Blend ingredients until smooth.

Options:

I like to add ice to the blender (approx. 4 cubes) to chill the smoothy.

How to avoid cancer

2008-01-11T05:53:00.000-08:00

This is something out of the regular but since it hits close to home and is in relation to health and diet I thought it appropriate to post. To give you a bit of history In 2005 I myself was diagnosed with cancer (giant cell tumor in ankle bone) after a hell of a fight and ongoing plans I'm fighting fit and through the most part of it. This article discusses forms to avoid cancers and what we as humans in charge of our bodies can do! if there ever was a motivator to get fit and healthy here it is:

It's the third biggest cause of death in Australia. And while death rates are coming down for some cancers, cancers are difficult to treat unless they're caught in the early stages. This is because by and large, we're still using surgery as the main treatment approach and when the cancer spreads, surgery is much less effective.
But a lot of cancer is preventable, according to a panel of experts who've reviewed the available scientific evidence about cancer, diet and exercise, and come up with some guidelines as to how we can lower cancer rates.
Over five years, scientists working for the World Cancer Research Fund (WCRF) from nine universities in four countries looked at the available research and published their findings in a report called Food, Nutrition, Physical Activity, and the Prevention of Cancer. There's a summary of it and an editorial in last month's British Medical Journal by a professor of cancer research at Oxford University. But if you don't have time to read that, or the report itself, here follows a summary.
What emerges is that for all our progress in medical science and technology, we still don't know much about cancer. We know how it happens – a genetic mutation in a cell's DNA causes it to reproduce out of control. But why it happens, and why some organs in some people and not others, is largely a mystery.
We do know that our lifestyle has a lot to do with whether this happens and in whom – very few cancers are actually inherited. So modifying our lifestyle will reduce our chances of cancer by up to a third.
First, we need to do something about obesity – it's a major cause of cancers of the oesophagus, colon and rectum, pancreas, breast, endometrium, and kidneys. Our body mass index should ideally lie between 21 and 23. Instead, the Australian average is about 27 – too high, and it's been that way since the 1940s. So we need to shed those kilos with exercise and caloric restriction – a weight loss diet.
Secondly, exercise. Quite apart from helping to lose weight, being fit seems to have an anti-cancer effect in itself. The researchers recommend 30 minutes of moderate physical exercise – like brisk walking – a day, and once we're fit, then 30 minutes of vigorous physical activity or 60 minutes of moderate exercise a day.
Next, our dietary intake. We need to be careful about how much alcohol we drink – it increases the risk for cancers of the mouth, pharynx, larynx, oesophagus, colon and rectum, and breast; and also causes cirrhosis, which raises the risk of liver cancer. Men shouldn't drink more than two standard drinks of alcohol a day and women no more than one a day.
What about fruit and vegetables? They probably protect against several cancers, though it's hard to say just which ones or why fruit and vegetables are protective. We should eat at least five portions of vegetables and fruits each day, the researchers say. The Australian dietary recommendations suggest five serves of vegetables and two serves of fruit each day. Most people eat only about three portions a day.
Probably the most surprising finding was that red meat and processed meat were convincingly linked to colorectal cancer. On average, if you eat large amounts of red or processed meat you have about a 30 per cent increased risk of colorectal cancer compared with someone who eats little or none. And the more meat you eat, the greater the risk. On average you shouldn't eat more than 300 grams of red meat a week. But Australian men eat more than 700 grams of red and processed meat a week, and Australian women almost 500 grams.
So we need to eat less, and instead eat mostly foods of plant origin. (Cutting down meat intake is also good for the environment – meat production uses large amounts of agricultural land and water, the researchers say.) On the other hand, meat is a terrific source of protein, as the meat industry never tires of reminding us, so there is a role for meat in the diet, but it should be limited.
Legumes such as beans, lentils and soybeans, which contain protein, are good substitutes. Cut out processed and preserved meats such as bacon, sausages, pate and salami as much as possible. The sulfites and other additives may cause colorectal cancer.
Foods high in folate may reduce the risk of cancer of the pancreas, and diets high in calcium may reduce the risk of bowel cancer, say the researchers. Other recommendations include:
limit consumption of salt
don't take vitamin supplements – you don't need them and some have been linked to cancer
mothers should breastfeed babies for the first six months: breastfeeding protects women against breast and other cancers.
Getting people to adopt all of the lifestyle measures won't be easy, the researchers conceded. But do what you can. It beats palliative care.

Pilates..is it for you?

2008-01-11T05:46:00.000-08:00

I get asked regularly about Pilates, what it is and its benefits so I thought today I would post a bit of factual info about Pilates...

Named after its creator Joseph Pilates, this type of exercise uses coordinated breath and movement to strengthen and stretch the body, working on balance, posture and core strength.

It's a little bit like yoga, but there's more emphasis on movement, and each exercise is repeated five to 10 times.

It focuses on the deep abdominal muscles, buttocks, hips and lower back through exercises performed either on the floor or on a mat, using specially designed equipment made up of springs and pulleys.

Is it for you?

Pilates is offered at pilates studios and at most gyms.
Classes are usually offered in the early morning or evening and last around 90 minutes.
You don't have to be strong and flexible to do pilates, that's the point of going to classes! If you are new to it, your instructor will teach you how to do the exercises correctly, targeting the right muscles. Most exercises can be modified for the beginner or the advanced student.

Benefits:

Core, buttock and lower back strength – these areas are the main focus of pilates exercises.
Improved balance and posture.
Improved flexibility.

Costs/special equipment:

A 90 minute group pilates classes should cost around $15. Small classes or private tuition will set you back more.
If you are doing pilates floor work, all you need is a mat ($40). If you are trying out the exercises that require equipment, your instructor will usually provide this.

Common injuries

Notify your instructor of any pre-existing back issues.
If you are doing pilates correctly with a trained instructor you should not experience injuries.

Hope this helps clear up some of those questions. Ultimately I advise anyone seriously considering Pilates o speak to an instructor, take a single class and judge for yourself.

Put your shoulder into it

2008-01-11T03:50:00.000-08:00

The shoulder joint contains a variety of muscles - the three main shoulder muscles are the front (anterior), middle (medial) and rear (posterior) deltoids. These shoulder muscles help bend, extend, rotate and move the arm away from the body.

Due to the vast array of movement that the shoulder muscles perform, its worth performing a complete section of different shoulder muscle exercises to maintain all-round strength and good postural alignment.

To establish both good technique, read the guidelines for correct weight and look at our gym workout section, and our general training advice.

As with all exercise, time should be taken to warm-up the muscles and stretch prior and after your routine.

With such simple equipment such as a pair of dumbbells, you can perform so many different exercises that will help strengthen and tone the muscles of the shoulder joint.

Its important to remember when choosing the correct weight to use for your exercise, especially with dumbbells, that the further you take the weight away from your bodies midline, the heavier it will feel.

Aim to start with lighter weights, increasing the number of repetitions you can perform before increasing the weights.

Always make sure that all locking collars are fully clasped on the weigths, especially if using them to lift overhead.

Here are some simple yet effective shoulder workouts anyone can do:

1. CUBAN PRESS:

The cuban press shoulder exercise, strengthens the external rotation of your rotator cuff, and increases your anterior deltoids. It can be performed either standing or seated, or for best results, rest your back and elbows against a solid wall.

You will not need to use a heavy weight in order to get the benefits from this exercise, the key is maintaining a strict technique.

Commence the exercise with your arms bent to 90 degrees, having your elbows at shoulder height, palms facing behind you. Smoothly lift the weights by rotating your shoulders, so that your forearms become parallel to the floor, palms facing downwards.

Keeping your arm position fixed, continue the rotation with your arms, so that your forearms are now vertical, hands in line with your ears, whilst maintaining a 90 degree bend in your arms.

Hold in the upper phase for 2 - 3 seconds and then repeat for desired amount of reps, taking care to keep your head up throughout the movement.

Because of the fixed motion, this exercise will cause a massive build up of lactic acid within your shoulder muscles, as such it's worth stretching between sets and also worth giving yourself a little longer with your rest, compared to normal shoulder exercises.

2. BARBELL SHOULDER PRESS

Sit comfortably, ideally on a incline bench to give your back support, placing your feet firmly on the floor, to help push your back into the bench.

Smoothly lift the barbell weight vertically, taking the weight directly above your shoulders with your arms straight, keeping your back straight. Lower down under control and repeat for desired amount of reps.

You may decide to lift the barbell slightly out to your front, in order to also work your chest muscles, however avoid this method if unconditioned to weight lifting, as it will place stress on the lower back.

Avoid arching the spine, or driving up with your legs at the start of your lift, focus on the muscles you want to work, the shoulders.

Always make sure that any locking collars are securely tightened.

3. STAG PUSH-UPS

Using a marker, such as a line or broom handle, will give good indication of your hand position.

Keep your hands facing forward with one wrist slightly forward and the other slightly back from your shoulders. Adopt a suitable press-up position dependant upon your fitness level - full ? or box position.

Lower yourself down towards the floor in a smooth controlled manner, ideally 2 inches away from the floor, allowing your elbows to follow a natural route away from your body.

Arching of the spine and forcing your bottom into the air should be avoided.

7 Tips for finding time!

2008-01-11T02:59:00.000-08:00

If you're like most people, finding time for exercise is difficult. Here are my "Top 7" tips to help you in that quest.

1. Make exercise a priority. We all make time in our lives for the things that are most important to us. If I told you I'd give you a million dollars if you exercised every day for the next 30 days, would you do it? Sure you would, because it would suddenly become a priority. If you're serious about finding time for exercise, then it must be a priority in your life.

2. Block out the same time period everyday for exercise. This way it becomes part of your daily routine just like brushing your teeth. Vehemently guard this time period. It is your time to take care of yourself.

3. Exercise first thing in the morning. This is when your exercise time is least likely to get interrupted by other things.

4. Turn off the television. The average adult spends 16 hours per week watching television. One of my clients told me that she resolved to only watch television while she was exercising. You may not be interested in taking it that far but you can certainly cut out a few hours of television a week to make time for exercise.

5. Go to sleep a little earlier and wake up a little earlier. Spend that time exercising.

6. Visit with your spouse or friend while walking around the neighborhood rather than sitting on the couch.

7. Make your exercise as enjoyable as possible. You will be much more likely to find time for things you enjoy.

Get movin'!

Got Motivation??

2008-01-09T21:04:00.000-08:00

People often lose motivation to exercise for many reasons one of them being they dont see the resukts as fast as they had hoped. Kepp in mind like anything change takes time, your body will react to the new regime but only as long as you stick it out. here are 7 keys to ignite your motivation to exercise:

1. Know the benefits of exercise. We are more motivated to do things that we'll benefit from. The more we benefit, the more motivated we are. For example, if I told you I'd give you a million dollars to take a 30-minute walk tomorrow morning, would you do it? You bet you would! The benefits of exercise aren't quite that compelling, but they are pretty motivating! You will benefit tremendously from consistent exercise. For many people, that's very motivating!

2. Create your personal "reasons list." Keep a piece of paper and pen handy for a couple of days. Jot down EVERY reason you can think of that you want to get healthy/get fit/lose weight through consistent exercise. Real life example: I spoke to a lady a couple of months ago who could only think of two reasons that she wanted to lose weight and get fit. I told her to think about it for a couple of days and she came up with a list of over 30 reasons, such as:

* more energy to spend quality time with her family at night

* to be able to fit into all the clothes in her closet

* to be able to live a long, healthy life and to enjoy time with her children, husband, and grandchildren (eventually)

* to not be uncomfortable in public

* to not become breathless climbing stairs

* to be able to do "active" things with her family and friends

* to be able to play on the floor with her children

* to be able to wear nice clothes

Her list goes on, but you get the picture. Make a long, extensive list. This may not seem important, but it is critical to be able to read this list when your motivation to exercise is waning. It's a powerful way to quickly get "re-motivated"!

3. Exercise with a friend. Statistics tell us that people who exercise with a friend are more successful at exercising consistently. You can keep each other accountable. Knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done!

4. Exercise first thing in the morning, every morning. Folks, if you're really serious about this exercise thing, then get serious about it. Our bodies were made to be active on a daily basis, and when we are, all sorts of wonderful things happen. We even get healthy and fit! People who exercise 6 to 7 days per week first thing in the morning are much more successful at exercising consistently than those who do the 2 or 3 day thing. It doesn't have to be a huge workout everyday. Get out there and take a 30-minute walk.

5. Train for a local 5K or 10K walk or run in your area. This can be great motivation to exercise on a regular basis. I've seen many people transformed from couch potatoes to lean, mean, exercising machines because they decided to enter and train for a competition like this. Don't think you can't do it...YOU CAN!

6. Reward yourself! Real life example: Claire from Atlanta told me that she puts $3 in a piggy bank every time she exercises. She gives herself the freedom to spend this money on things she normally wouldn't buy for herself. She says she usually ends up with more than $70 per month! know thats a motivator for those wanting to keep updating there wardrobe.

7. Keep records. Write down your exercise time (minutes) each day. Keep a running total for the month and year. Calculate your average exercise time per day. Set some lofty goals! :)

BONUS TIPS

**Make your exercise as enjoyable as possible. For example, if you're a walker, you may want to get a good cassette, CD player or mp3 to listen to music or books on tape, etc. If you're exercising inside, set up a TV so that you can watch it while exercising. On the other hand, you may just prefer peace and quiet. Do whatever makes exercise most enjoyable for you. You are much more likely to exercise consistently if you enjoy it.

**Wear good shoes that are appropriate for what you're doing. Injuries seriously affect your motivation to exercise. Most people, especially walkers and runners, wear their shoes far too long. Worn out shoes will make you much more prone to injuries.

**See results and get compliments. That's really motivating! GO FOR IT!

Bicep Workouts

2008-01-09T02:52:00.000-08:00

3 very simple bicep workouts that can be done in about 20-30mins before a nice cardio session. Remember you dont need to spend hours in a gym to make your workouts effective.

Dumbell curl-

1. In correct posture, stand with your legs and grip spaced shoulder width apart.
2. Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable in a fixed position next to your sides.
3. Under control, lift the weight directly up while focusing on biceps muscles.
4. Stop when the weight is 90° from your shoulder joint and reveres the motion back down.
5. Lower the weight down, stop just before your elbows are straight and reverse the motion back up.

Concentration Curl-

1. Sit on a bench slightly leaning forward.
2. Keep your abdominal muscles tight, chest up, and elbow in. Your elbow should remain stable, in a fixed position, just inside from your knee.
3. Under control lift the weight directly up, focusing on your muscle.
4. Stop when the weight is 90° from your elbow joint and reveres the motion back down.
5. Under control lower the weight down, stop before your elbow is straight and reverse the motion up.

Machine Biceps Curl-

1. In correct posture, sit on a bicep machine. During the exercise, keep your back flush against the back pad.
2. Keep your abdominal muscles tight, chest up, and elbows in. Your elbows should remain stable in a fixed position on the pad.
3. Under control, lift the weight directly up while focusing on your bicep muscles.
4. Stop when the weight is 90° from your shoulder joint and reveres the motion back down.
5. Lower the weight down, stopping just before your elbows are straight and reverse the motion back up.

New tools for you to use!! enjoy

2008-01-08T22:12:00.000-08:00

OK so today I sat down and worked out how I can get some handy yet simple tools to you guys without having to email them everytime they are requested. I will be posting more tools reguarly but for now here are 2 very important ones (exercise diaries) and 6 healthy snack recipes!.

The tools are listed in the right hands side panel in the "filefactory" box. Check back to find newly added files...enjoy

Snack Rite..Snack Light

2008-01-08T15:34:00.000-08:00

Nothing worse then doing a great workout and sticking to a nice healthy diet then to be sitting there and being overwhelmed by a need to snack on something! worse still what do most people reach for? quick easy accessible snack like potato chips and other unhealthy options that make you feel so guilty and ultimately ruin that great healthy diet you were on.

There is no reason why we cant snack on good healthy wholesome food that is tasty and wont leave you craving the nasties so heres a little snack that you will love...enjoy..

Rice paper rolls

Ingredients:
100 g snow peas
2 medium carrots, grated
1/4 green cabbage, finely shredded
30 leaves coriander or Vietnamese mint
1 tablespoon fish sauce
100 g beanshoots
8 spring onions
1/2 red or yellow capsicum
30 sheets rice paper
juice of 1 lemon

Dipping sauce:
juice of 1 lemon
1 clove garlic, finely chopped
1 red chilli, deseeded and finely chopped
1 tablespoon fish sauce
1 cm piece fresh ginger, sliced

Method:
1. Grate carrot. Finely slice snow peas, spring onions and capsicum, lengthwise, about 8 cm long. Finely shred cabbage and place in bowl with lemon juice and fish sauce to marinate.
2. Soak rice paper sheets, 2 to 3 at a time, in cold water for approximately 2 minutes. Lift out carefully and place on a wet tea towel to continue softening. When they are fully soft and pliable they are ready to use.
3. Place a softened rice paper sheet on a board. Place a small amount of each vegetable and 1 piece of herb on the edge of the paper. (Suggested amounts are 1 to 2 slices of each vegetable and about 1 teaspoon of carrot and cabbage.) Under rather than over fill the rolls.
4. Roll up the rice paper, tucking in the edges. Place on a platter or tray. Continue with the other sheets of rice paper until all the filling is used.
5. Serve rice paper rolls cold or at room temperature, and use sauce to dip rolls into.

Dipping sauce:
Mix all ingredients together.

Notes: Makes 30 rice paper rolls. Vegetable mix, spices and flavourings can be varied according to taste. For variety, use minced chicken or pork, cooked in Asian spices in the filling.
If you are preparing food for people on a gluten-free diet, always check the ingredients on all food labels, especially any prepared items like sauces.

Good source of: Vitamin C
Preparation time: 20 minutes
Cooking time: 0 minutes
Serves: 30 (store and keep)

Get you "Back" into it!

2008-01-08T04:39:00.000-08:00

Many people seem to forget that one of the most important and largest muscle groups in the body is the back!

When someone walks into a gym the first thing they think about it.."wheres the bench?" or how big can i get my biceps or everyones favourite! the Abs..BUT before we look at any of those workouts you need to consider your back and its important support function for your body.

think of any workout and in most cases your back comes into play, so next time you do your workout think about your back and what you are doing to strengthen it against injury.

below are a few simple workouts you can do:

Exercise: Close Grip Front Lat Pulldowns
Sets: 3
Reps: 8-12 (try to increase the weight after each set) Rest: 3 minutes of rest between each set

Exercise Advice: Position yourself on the lat pulldown machine and grab the bar with an underhand grip with your hands about shoulder width apart. Simply pull the bar straight down in front of you until it is about even with the middle of your chest. Slowly return the weight to the start position and repeat.

Exercise: Bent Over Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise Advice: Grab a barbell and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Grasp the barbell with both hands, using an overhand grip and having your hands about shoulder width apart. Start with your arms fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position

Exercise: Pullups
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise Advice: This is your basic core pullup exercise. Grab a pullup bar with an overhand grip with your hands just beyond shoulder width apart. Simply lift your entire body upward as high as you can. Return to the start position and repeat until failure.

Anyone for dessert?

2008-01-08T02:21:00.000-08:00

Ok here's another yummy yet healthy dessert for all those wondering "can you eat sweet and diet?" yes you can! and damn good too...enjoy

Ingredients
500ml Soy milk
1 tsp vanilla extract
2 bananas
3 tbsp artificial sweetener, such as Splenda

Method
1. Place all the ingredients in a food processor and blend for 3 minutes until very smooth.

2. Transfer the mixture to a freezer-proof container and freeze until firm.

Servings: 4

Aerobic exercises that assist in weight loss

2008-01-08T00:08:00.000-08:00

There are many forms of aerobic exercise, such as:

• Running

• Bicycling

• Swimming

• cross country skiing

• jumping rope

• stair climbing

• aerobic dance

• inline skating

The effectiveness of any of these depends on the intensity (how hard you are working), the duration (how long you do it for) and the consistency (how often you do it).

Probably the most inexpensive and best aerobic exercise overall is running or jogging.

Keep in mind that to boost the overall effect in weightloss as well as toning why not combine your workout with a strength session prior to cardio?

What should I eat after a workout??

2008-01-08T00:05:00.000-08:00

People are always looking for the "gap" filler after a good workout and you deserve it! so what should you eat? well following exercise, the body has an elevated metabolic rate and elevated cortisol levels; thus a lack of nutrients following exercise results in muscle-tissue breakdown. Basically what this means is that you must ensure that you have plenty of fuel for you body directly after you finish working out; if not, your body will simply search for other sources of fuel. Because there is no fuel in the form of food, your body will begin to break it's self down, thus negating all the work you've put in at the gym. Your post-workout meal is rich in protein and carbohydrates. Protein builds muscle and is the main fuel you will need to help your muscles recover and get stronger. Without protein your muscles have no fuel to recover.

Facial exercises

2008-01-06T21:28:00.000-08:00

If exercise can firm up your body, it stands to reason that it can also firm up your face. Try this workout to delay signs of ageing.

Facial exercises need not take long, just 10 minutes daily will show results, improving circulation and skin tone.

Use a small amount of a good moisturiser or a cold-pressed oil (eg almond oil) to lubricate the skin. Wherever possible, do your exercises in a warm room or in the bath where the steam helps to relax facial muscles.

1.Lift your eyebrows and open your eyes wide. Open your mouth wide and say 'aaahhh', while sticking your tongue out. Hold for 15 seconds.

2.Think of your face as a clock: Starting with your chin, make the muscles of your face 'sweep' in a clockwise direction all the way from '6 o'clock' back to '6 o'clock'. Reverse the direction, and do the same thing counter-clockwise.

3.To strengthen the mouth muscles, make an 'o' with your lips and then attempt to pull them together like a drawstring bag without actually letting them close. Reverse the action by trying to open your lips, but keeping them held tightly. Relax and repeat.

4.Tilt your head backwards while lifting your chin up to the ceiling. Hold this position while making chewing motions with the mouth.

5.Slowly and gently roll your head around on your neck, as if trying to touch your shoulders with your ears. Do two rolls in each direction.

General tips on how to lose weight and get fit

2008-01-06T18:47:00.000-08:00

I constantly get asked for the "holy grail" to weight loss..when I find it I'll let you all know lol until then how about we stick to what tools we have, our bodies our minds and our surroundings because just with these 3 things you can achieve whatever you want. Below are listed some general tips on what you should look out for, some tips and some things that you probably never thought made much of a difference...

1. Get into the habit of being active. Don’t just rely on your “exercise” to keep you fit. Use the stairs, walk to the shop, go for a bike ride with your family, go for a walk at lunch, etc… eg. A one hour well paced walk with the dog is an exercise session!

2. Vary your training. There is a need to constantly vary your training and modify the intensity. If you train at one thing and never increase the time or intensity, your body will adapt to it, and your fitness will not improve. Consider that training should continuously challenge your body past it’s current capabilities; this is how we get fitter. Also, you won’t get bored!

3. Cut down on high sugar and high fat processed foods. These are generally the single biggest problem in the Western diet. Foods that are dense in energy (calories) generally provide you with more calories than you need and can be eaten rapidly. See dietary guidelines on page 4 for a list of foods to avoid/minimise.

4. Educate yourself. Don’t use the excuse, “I didn’t know that x food was high in fat”. Read the labels, ask your trainer, do whatever it takes to learn about what you are eating. The same goes for exercise, don’t use the excuse of I didn’t know what to do? Ask your on-line trainer, read a fitness magazine, do whatever it takes.

5. Don’t make excuses. Occasionally, there may be a reason why you can’t fit in your exercise or eat well, but most of the time, it is an excuse. Make eating well and exercising a priority. Not to say that you have to exercise 10 times a week and eat perfectly all the time, but don’t make excuses for not doing what you set out to do at the start of the week. People who constantly make excuses, don’t achieve their goals.

6. Set goals and be realistic. Be realistic about your goals and about how much exercise you are prepared to do. Set your goals realistically and break them down into small goals. The goal can be activity based, it doesn’t have to be result based.E.g. one goal might be – I will exercise 4 times this week, as opposed to I will lose 1 kg this week. Focus on the process, not on the result.

7. Rest and Listen to your body. Make sure you get enough sleep every night so that your body can recover and rejuvenate. Don’t push yourself to exhaustion day in day out. For your body to be efficient as possible it needs adequate rest.

8. Have fun and enjoy. If you are not enjoying your exercise and the feeling you get, you will not keep it up. Find something you enjoy. If you don’t enjoy the food you eat, you will not keep eating it. Find a good balance of food you enjoy that is nutritious, and go for it. Treat yourself in moderation, there is no need for total abstinence.

Anyone for dessert???

2008-01-06T03:46:00.000-08:00

Yummy-to-the-Tummy Banana Pudding

Ingredients:

1 box sugar-free Jello instant banana cream pudding mix
1 1/2 cup fat-free milk
1 tub sugar-free Cool Whip, thawed
Optional: 4 oz container plain low-fat yogurt (about 1/2 cup)
1 box (Murray brand) sugar-free vanilla wafers4 medium, ripe bananas

Method

Add pudding to cold milk and whisk for two minutes until thickened. Fold in yogurt (if using) and whipped topping. In a medium bowl layer half of the wafers, then half of the sliced bananas, and finally cover all with half of the pudding. Repeat. Cover with lid or plasticl wrap and refrigerate at least two hours, or preferably overnight.

Notes:You can make this lactose-free by using Lactaid skim milk instead of regular and omitting the yogurt. Don't tell them it's sugar-free, they'll never know! enjoy...

Number of servings: 8

it's "Thigh"day

2008-01-05T05:01:00.000-08:00

Ask any woman for the number one problem area in her body and chances are the answer would be the thighs and the butt. Most of the fat tends to get deposited in this region. Genetics, metabolism and level of physical activity play a major role in the shape of your thighs.

To a lot of women (and men) the thighs can be something they never really knew how to workout or were too scared to thinking they would just make them bigger or layer it with too much muscle. It is true that the thigh region is a very large muscle group (quadriceps, biceps femoris, leg adductors and leg abductors) and when working out they do tend to build muscle quite easily but it is also important to remember that muscle is needed for toning so dont be afraid.

Any thigh exercise must work on these principal thigh muscles to see a noticeable change. Aerobic exercise in the form of walking or swimming works best on the thigh muscles. Brisk walking for about 20 - 50 minutes on a regular basis can go a long way in shaping your thighs. Swimming tones the thigh and abdominal areas thoroughly. Cardiovascular exercise is yet another way to reduce those thunder thighs. Stationary bikes or treadmills can provide significant workout, provided you keep the resistance to a minimum. Too much of resistance can lead to muscle growth on the thighs. Weights can be carefully supplemented in your exercise routine to target the problem thigh area. Light weights and high repetitions can tone up the thigh muscles.

Cycling and skipping are also excellent thigh exercises. You can use gym equipment that is specifically tailored for thigh muscle toning. Leg curls and leg presses done regularly can give you well toned thighs. Anaerobic exercises such as squats and lunges will also give your legs a good workout. When you position your feet wider during the squats, your inner thigh muscles are better worked out. It is essential to keep your stomach firm while performing thigh exercises. But beware of knee injuries that can result from improper equipment or incorrect posture. Consult a doctor or personal trainer before embarking on a thigh exercise routine.

To Tri or not to Tri (tricep workouts)

2008-01-05T04:25:00.000-08:00

ok it's summer here and what does that mean? singlets, shirts off, bikinis etc and then the dreaded...flabby arms! I know very harsh but people always ask me how do i get rid of that flab under my bicep? so I've put together some very simple tricep workouts that should help. These can be done at home with or without a fitball but i do recommend using some light dunbells or if you dont have those some tin cans of equal weight will do (be innovative)..

Kickbacks

Hold weights in hands and bend over parallel to the floor, abs engaged. Bend elbows and pull them even with back. Straighten arms behind you, squeezing the triceps and slowly lower back down.

Tricep Extension

Sit or stand and hold one dumbbell with both hands, elbows bent behind the head to 90 degrees. Straighten the arms, squeezing the triceps.

Tricep Press (a.k.a. Skull Crushers)

Lie on a bench and hold a light barbell with hands shoulder-width apart, palms out. Bend elbows to 90 degrees, lowering the weight towards the head. Squeeze the triceps to push back to start. You can also do this with dumbbells keeping the palms facing each other.

Tricep Dips

Sit on a bench or ball (harder) with hands right next to hips. Bring hips in front of bench and bend elbows to no lower than 90 degrees. Push back up without locking elbows. You can also do this on the floor with weights as shown.
Close-Grip Bench Press
Lie on a bench and hold a barbell with a narrow grip, palms facing out. Lower the weight down towards the ribcage, bringing the elbows below the body. Squeeze the triceps to push the weight back up.

Close-Grip Pushups

To target the triceps, perform pushups with the hands close together and next to the chest. You can also do this on the ball or with one arm as shown.

These workouts are simple but effective. Depending on your current lift capacity you can change the weight up as best suits. enjoy

Stretching

2008-01-04T02:17:00.000-08:00

People seem to worry so much about how quickly they can lose weight, how toned they can get etc and miss out on some simple fundamentals which without you can end your weight loss / fitness journey quicker then it started through injuries. So here are a few simple stretches you can do and if in doubt on how to execute these stretches always consult a professional like Personal Trainers or a doctor.

UPPER BODY

Upper back Stretch

Pull your belly button towards your spine, breathe in and interlock your fingers in front of your chest.

Breathe out, extend your arms with hands at chest height and spread your shoulder blades apart and forward. You should feel a stretch across your shoulder blades and below your armpits.

Hold the stretch for 30 to 60 seconds.

Chest Stretch

Pull your belly button towards your spine, breathe in and interlock your fingers behind your back.

Breathe out, extend your arms back and up as far as you can, keeping your chest up and shoulders back. You should feel a stretch across your chest muscles.

Hold the stretch for 30 to 60 seconds.

Tricep Stretch

Pull your belly button towards your spine, breathe in and place one hand up and behind your neck.

Bring the other hand up and place it on the outside of the raised elbow. Breathe out and gently pull the elbow down behind the head. If you are already flexible you can interlock the hands behind your back as shown to the right.

Hold for 30 to 60 seconds and change arms.

Cat stretch

Keep your knees under your hips and breathe in as you lower your spine towards the floor and pull the shoulder blades together.

Breathe out and slowly raise your spine towards the sky before gently moving the spine back towards the floor. Gently move up and down for 30 and 60 seconds.

Caution: If you have a back complaint, do not let your back drop down below the horizontal.

Spinal rotation stretch

Pull your belly button towards your spine as you lay on your back arms outstretched at shoulder height.
Raise one knee and place it over the other leg which remains straight. Place the opposite hand on the knee and gently press the knee towards the floor as you keep your shoulders on the floor and you breathe out.

Hold for 30 to 60 seconds and change legs.

LOWER BODY STRETCHES

Head to Toe Stretch

Pull your belly button towards your spine and breathe in as you lie down with your arms stretched out above your head and your legs straight and together.

Breathe out, extending your hands and feet as far away from your centre as you can. You should feel a stretch through your arms, chest, back and legs.

Hold the stretch for 30 to 60 seconds.

Lower Back and Buttock Stretch

From the Cat Stretch position, breathe in, keep your hands fixed out in front and stretch through the arms and spine as you breathe out and lower your buttocks towards the floor and finish between your feet.

Keep the tops of your feet touching the floor and the head and neck straight and off the floor slightly.

Hold the stretch for 30 to 60 seconds.

Hamstring Stretch

Pull your belly button towards your spine and breathe in as you sit on the floor with one leg straight in front and the other bent with your foot touching the inside of your thigh.

Breathing out, keep your back straight and head up, slowly lower your chest towards the knee of the straight leg. When you feel a stretch in the back of the straight leg, stop.

Hold for 30 to 60 seconds and change legs.

Calf Stretch

Breathe in, holding onto a fixed object for support or free-standing as shown, stand with one leg forward and one leg back at a comfortable distance, legs bent slightly.

Breathe out, straighten the back leg by pushing the knee back and lean forward slowly until you feel a stretch in the calf of the back leg.

Hold for 30 to 60 seconds and change legs.

Thigh Stretch

Breathe in, holding onto a fixed object for support or free-standing as shown, stand on one foot holding the other foot with the corresponding hand.
Breathe out and pull the raised foot up and towards the buttock keeping your hips and thighs straight and in-line. You should feel a stretch in the thigh of your raised leg.

Hold for 30 to 60 seconds and change legs.

Spot reduction for Hips, Thighs, Waist

2008-01-04T01:00:00.000-08:00

We've all seen infomercials selling abdominal or thigh "blasters" that claim to help us lose fat 'effortlessly' in just 'minutes a day' around problem areas like our waist, hips and thighs. This article will tell you the truth about how to get six-pack abs and trim down other problem areas, how to tackle them properly and in doing so hopefully help protect you from all the marketing hype surrounding misleading exercise equipment infomercials.

Spot Reduction

In the fitness industry, trimming down specific areas of the body is called Spot Reduction.

Contrary to what the infomercials suggest, there is no such thing as spot reduction, other than that achieved via unnatural means like liposuction. Body fat distribution Where our body stores fat depends upon our:

Hormones

Genetics

Gender

Race

Age

As these factors affect where our body stores fat, they also affect where and in what sequence fat is lost on our bodies.

Fat storage and loss sequences

Approximately half of our stored body fat is stored in between the skin and muscles and the other half is stored around our organs.

But the fat stored under the skin is not distributed evenly around the body. Typically we all have thinner layers of fat on our face, hands, neck, calves and forearms. The layers around the core of our body (including upper arms and legs) are usually a lot thicker.
Generally speaking, when our body draws on fat stores for fuel, it draws it relatively evenly from all over the body. However, it is also believed that fat will generally be lost first from the area of the body where it was last deposited.

For women, this means that we will lose fat first from places like our face, neck, wrists, hands and calves, and lastly from places like our hips, thighs and upper arms. For the guys, the last place they will lose fat is usually around the tummy.

Problem area fat loss

The key to looking our absolute best and being healthy is to minimize excess body fat and have strong, well-toned muscles.

Luckily both of these can be achieved by us all with the right approach, which includes the right combination of diet, incidental, cardio and strength or resistance exercise.
Sorry to disappoint those of us that were hoping that we could achieve the results we want by doing effortless stuff for only a few minutes a day!

So now that we've swallowed that hard little pill, let's get on with it! Let's explore each of the four things we can and should do to get rid of fat from our problem areas, no matter where they are.

Cardio exercise

Cardio exercise is critical if we want to maximize total fat loss. One of the great things about this form of exercise is that it also helps tone some muscles, particularly those in the legs, hips and arms.

The best cardio exercises to do are those that we like and will do regularly.
Doing a variety of cardio workouts, as well as keeping our body challenged and burning a maximum amount of fat, helps with motivation and alleviates boredom.

Choose from the following list of enjoyable alternatives to walking, jogging or aerobics classes:

Mountain Biking

In-line Skating

Line, Flamenco or Ballroom Dancing

Hiking

Martial Arts

Boxing

Swimming or water sports

Soccer

Spin cycling

Circuit training

At a minimum, we should all do aerobic exercises that raise our heart rate to around 70 - 80% of our maximum, for at least 20 minutes, three times a week.

For the best results, we should try hard to gradually increase our cardio exercise to sessions lasting between 45 and 60 minutes, five to seven times a week. For those days when it's cold and wet outside, it's a great idea to invest in a few fitness tapes or DVD's so we can workout in the comfort of our own home. Better yet, if we can afford to, investing in a good quality exercise bike or treadmill means we can exercise all year round and whenever we want to.

Strength Training exercise

Weight training is the only natural way to individually shape and sculpt our muscles and is one of the best ways to alter our appearance and balance our proportions.

Strength training is also the key to really toning and strengthening our muscles, so that when we do lose the fat from our problem areas, the muscles visible look shapely and strong.

In addition to helping us look our very best, strong, toned muscles help us burn more calories in our daily life and therefore work in combination with our cardio exercise in keeping excess fat stores to a minimum.

The best strength training exercises to do are the ones that use the biggest muscles (such as our thighs), and tone the muscles we want most to show off after we've lost our body fat (like our triceps at the back of our upper arms for example).

The resistance exercises we do should also be tailored to our body shape. For example if we are very slight in the upper body we may want to do exercises like shoulder presses and chest presses to help balance our upper body and lower limbs.

For good results, try to weight train two to three times a week, exercising each muscle group once or twice a week.

General exercise tips:

To help us get the most out of our cardio and weight training workouts we should all:

Focus on enjoying the exercise, not on what we are trying to achieve by doing it

Begin our program at a comfortable level and progress slowly

Get expert help from a personal trainer or gym instructor

Check with our doctor before beginning any exercise program

Incidental exercise

Incidental exercise is that exercise we get doing everyday things like walking to the train station, climbing stairs, washing dishes or the car, gardening, playing with children, walking the dog, etc.

By looking for opportunities to increase the incidental exercise we get, instead of trying to avoid it, we'll burn far more calories than normal and this will help us immensely in our fight to rid our body of unwanted fat.

Dieting for fat loss

Dieting for fat loss does not mean starving ourselves or denying ourselves some of the foods we enjoy eating.

On the contrary, it simply means trying to keep our fat intake down below 30% of total calories consumed, eating fresh foods and minimizing process foods wherever possible, keeping salt and sugar consumption down to a minimum and keeping our portion sizes down.

It also means keeping total calories down, avoiding high calorie drinks and drinking plenty of water every day.

Basically, we just need to try to eat healthy. Strict diets aren't healthy and can actually be counter-productive to fat-loss.

We should all use the food pyramid as a guide and try to eat 4 to 6 small meals each day.

Other stuff

Of course there are a couple of other things that we can all do to minimize the anguish caused by having too much fat in all the wrong places:

Dress appropriately for our shape to show off our assets and hide our flaws

Stop judging ourselves too harshly and be happy if our weight isn't so high that it is currently causing, or is likely to lead to, weight related health problems

The bottom line

OK, so now we know the cold, hard truth, the rest is up to us. We should never again be tempted by clever marketers into believing that with a cheap little machine, and just a few minutes a day of effortless exercise we can lose fat around our waist, hips and thighs, and have the body of our dreams.
Sure, with just a little resistance training we can all "spot tone", but we can't "spot reduce." The best way to achieve the firm, slender body we all want is to get rid of excess fat through aerobic exercise and healthy eating while doing strengthening and toning exercises to define the muscles that lie beneath.
Forget cheap equipment, simple and easy solutions and spot reduction. Instead, say hello to healthier eating, exercise, discipline and patience, and the new body we're going to be proud to show off.

Conclusion

We've all seen infomercials selling abdominal or thigh "blasters" that claim to help us lose fat 'effortlessly' in just 'minutes a day' around problem areas like our waist, hips and thighs. This article told you the truth about trimming down problem areas, how to tackle them properly and should help protect you from all the marketing hype surrounding misleading exercise equipment infomercials and the spot reduction myth.

Finding a Great Personal trainer

2008-01-04T00:45:00.000-08:00

Once a luxury only enjoyed by movie stars, personal fitness trainers are now available to almost everyone. There are many great reasons to hire a personal trainer, particularly if your goals are related to losing weight, improving your fitness or changing your lifestyle. But hiring a personal trainer can be daunting and risky, particularly if you don't have a history of exercising and working out.
If you're looking for a trainer, whether you've exercised a lot before or not, here are six questions to consider asking the trainer and yourself before hiring them.
1. Do you have references? This is the best way to get honest information. A prospective trainer should be more than happy to give you a list of at least three clients who you can contact. Ask the references if they achieved their goals, how the trainer helped them to achieve them, and what they liked best about the trainer. Also consider asking if they had similar needs to you and how the trainer responded to their individual needs. Questions you might ask to find this out include; "Did you need a lot of motivating? Was the trainer happy to come and visit you rather than you visiting them? Did you need to train at irregular hours, and if so, was the trainer happy to do so?" If the trainer refuses to give references or acts as though it is a major inconvenience, look elsewhere.
2. What qualifications and experience do you have? Make sure that your personal trainer is qualified or certified to help you to achieve your weight loss and fitness related goals. The more qualifications your trainer has, the better. But beyond a reasonable level, qualifications aren't everything and there are many fantastic trainers who will be able to help you lose weight and improve your fitness that don't necessarily have bachelor's degrees or doctorates. At the very least, ensure that your personal trainer has been certified by one of the many reputable agencies or institution who put there graduates through rigorous and thorough testing to ensure a minimum level of competence. Most important of all, make sure your trainer is certified in CPR/First Aid.
3. What is your training/exercise philosophy? A credible trainer should be able to explain a philosophy of exercise training. You don't need a doctoral dissertation here, only a description of how they help clients reach their goals. How do they train clients? How do they motivate them? Is there an assessment process? Find out as much as you can about how they work with clients to achieve goals. What you are looking for here is a reflection of trainer credibility. If the trainer says something like "I kick my clients' butts. No pain, no gain, dude", thank them for their time and move on. Be an intelligent consumer. Ask for specifics and clarification if you don't understand something. This person is going to tell you how to exercise and give you lifestyle information, make sure you are confident that they know what they are talking about.
4. How much do you charge and how do you expect payment? Prices for personal fitness instruction vary widely based on where you live and trainer qualification and experience. As with everything else, you usually get what you pay for, but there is no guarantee that the most expensive trainer will be the best suited for you and your goals. Talk to other people who have used fitness trainers. Or call health clubs near you to determine the average rate in your area. If the trainer is meeting you at your home, expect to pay slightly more than average. If you are meeting at a health club, prepare to cover the cost of a guest fee if there is one. Get specifics on all fees and how payment is to be made. Some trainers charge on a per session basis, while others offer packages and discounted rates for a given number of pre-paid sessions. Some accept only cash. Others accept checks and credit cards. Most fitness trainers have some sort of cancellation policy. Agree on all financial obligations before the first session and insist that both parties sign a billing contract. Some personal trainers even offer discounts for group bookings. In this context "group bookings" usually means you and a friend. Instead of charging you both the full fee for an hours personal training, some trainers are happy to charge you each a slightly reduced fee for a shared hour. Avoid at all costs the trainer who responds to a question about fees with statements like "How much can you afford?" or "How much are you looking to spend?" This is someone who has their wallet, not your weight loss or fitness goals in mind.
5. How do they look? Don't base your selection solely on physical appearance, but the physique of your personal trainer will tell you something about there experience and knowledge of fitness and weight loss. Just be careful. A person with a flawless-looking body may not know the first thing about safely teaching you how to achieve your own goals. This is especially true if they have achieved their own results through things like drugs, eating disorders or exercise obsession. The person you hire will be teaching you skills and lifestyle habits and doesn't need to look like a super model or Mr. Olympia finalist. But trainers do need to practice what they preach. Let's face it; are you going to respect someone's opinion if you're in better shape than they are? Probably not.
6. Are you comfortable with them? Above all, make sure you choose a trainer with whom you feel comfortable. Hiring someone with superior training knowledge is worthless if you don't feel comfortable being around them and accepting their advice and guidance. You need to trust, respect and feel at ease with them. You wouldn't buy a pair of exercise shoes without at least trying them on to see if they're comfortable. The same concept holds for hiring a personal fitness trainer. Set up an interview, ask the right questions, and follow your instincts for the perfect fit.
© Copyright Ultimate Weightloss.

Get Hip

2008-01-04T00:43:00.000-08:00

Thrust Yourself Forward
Next time you're at the gym, take a look around. How many machines do you see that work the quads? Tons, right? Then look for hamstring machines. Not as many, are there? Because there are only a few machines that isolate the hamstrings, many people believe they can't work this muscle group without some sophisticated piece of equipment. It's simply not true. Exercises like pelvic thrusts — done in the privacy of your own home — target the hamstrings as well as the glutes (that means your legs and butt!). Here's how to get started with this beginner move.
Pelvic Thrusts

Lie on your back in front of a bench or platform with your knees bent and your heels on the bench. Your legs should form a 90-degree angle with your knees directly above your hips, and your arms should rest on the floor at your side.
Exhale and press your heels down into the bench, lifting your hips off the floor as high as you can.
Squeeze your glutes as tight as you can for a beat, then lower back down to the floor and repeat.
To achieve the right form and avoid injury, keep your upper arms, shoulders, and neck on the floor throughout the exercise.
Not having a gym-quality bench at home does not excuse you from doing these moves! Many common household objects make great benches. The trick is to find an object that's the right height and isn't too slippery on the top and bottom. Select something low at first, such as a bottom step of a staircase or a short stack of books. When you're ready to increase the intensity, look for something higher to place your feet on!

Get my Updates emailed

2008-01-03T21:50:00.000-08:00

Great news, after much work and failures (well im not an I.T wiz lol) I've finally added RSS feeds to my site thanks to FeedBurner.

So if you guys want the updated posts delivered rite to your email to save surfing the web then just subscribe on the side panel. Thanks

I will be adding a whole series of recipes and workout plans soon, so hope you enjoy.

Aleks

How many have you burnt??

2008-01-03T20:39:00.000-08:00

Heres a fun tool for all you people always asking..how many calories do I burn if i run so and so km's..Obviously its not entirely accurate because there are so many variables when it comes to weight loss but it is a bit of fun at the same time. enjoy.

Find more at Myfitmate

Swissball (fitball)

2008-01-03T06:40:00.000-08:00

A great core exercise piece of equipment which is very useful and cheap is the Swissball otherwise called the fitball. There are countless amounts of exercises that you can do on it as well as stretches and its a personal favourite for me. I actually use the swissball in my office to sit on which is a great way to just roll back and do crunches etc. without even leaving the office! I've added some videos below of example exercises but also with most swissballs when you do buy them they give you an instructional leaflet for exercises.

Ultimately see a personal trainer for advice on how to use it correctly, and for those more "adventurous" people try having a look at "sexyballs" lol yes they now have mad a Kama sutra guide to the fitball ;) enjoy

Lose weight FAST, 6 second ABS blah blah

2008-01-03T06:32:00.000-08:00

OK so we've all seen the commercials or read somewhere about all these great gimmicks and schemes to help us lose weight FAST! well before we all start thinking about buying or subscribing to any of this crap lets just think about it...

If and a big IF there was something out there that actually did any of what these things claim they can do then don't you think we could all just drop everything and buy it rite away? I mean I'm sure every news room would be filled with the "miracle" cure to weight loss..but NO there all "pay for advert" reports or write ups. You'll never hear a real professional other then the one being paid to endorse the product tell you "hey why not just stop your workout and go buy the 6 second abs and have it over and done with".

Nothing in life comes easy and I'm sure most people will agree, this includes weight loss so if you really want it then your going to have to work for it.

Research research and after you've done your research do some more! when starting out a diet it's important to understand a lot of things like a) your own body b) body limitations c) Foods and their values d) correct workouts etc. the more knowledge your equipped with the more efficiently you will be able to reach your goal without harming yourself. Seek professional advice, in most cases its free like your local GP or even walk into a gym and ask a personal trainer they are always willing to throw some free tips your way.

Aleks

Biggest Loser

2008-01-02T21:18:00.000-08:00

I was just browsing my emails and checking the numerous newsletters I get from Jillian Michaels
and thought what great things that show the biggest loser has done for her career and exposure and you know what she definitely deserves it, I mean the info she puts out in regards to health and fitness tips is absolutely priceless, straight to the point without any cock and bull just how it should be. I would encourage you guys to check her site out its worth the look.

On topic of t.v shows I always wondered why people compare themselves to the results shown on shows like the biggest loser? I mean considering the lucky position these people are in where they have countless amounts of resources 24hrs a day plus NO WORK to fill their day with only train and eat rite for a huge amount of winnings in the end.

So my advice to people who get down the next time they watch these shows and think "why cant I do that" well if your willing to quit work for 3months spend 10s of thousands of dollars on a nutritionist, dietitian, personal trainer and physio then go for it, otherwise stick to hard work and a good diet which is more realistic.

Aleks

New Goal

2008-01-02T03:58:00.000-08:00

Today I set a new goal along with the spirits of the new year and all. So this year my aim is going to be to eat healthier! yes I am a huge victim of the easy snack solution. As someone who is contantly giving advice to people about how to eat better and workout harder I myself slip into these slight waves of "oh that looks good YUM". knowing that it's probable got more calories then my full course meal I ate I still go for it coz its simple and easy.

I've been doing some research on how to overcome this bad habit and found some interesting solutions and picked one i liked the best. It goes something like this;

Think of a food you hate..now everytime you snack on one of those sinner foods combine it with the food you hate, for example if you were just about to endulge in a tub of cookies and cream ice cream try squeezing in a bite of chilli between each scoop :) now thats a yummy snack isnt it. Now this can obviously be different for each individual depending on the foods you like and hate but the theory behind it is that your brain will turn itself off these endulges because of the fear factor of having to endure the gross taste last associated with it.

Give it a go et me know how you guys do i'll dfinately keep you updated

Aleks

Get fit for FREE

2008-01-01T22:42:00.000-08:00

Ok

Today started as most days, early rise a big breakfast to fuel up and a midmorning workout. I thought today I would focus on cardio as the extra food and booze over the new year needed some venting.

I noticed that the memberships dept. at my local gym were flat out with new people wanting to fulfil there new years resolutions lol and it ot me to thinking "what about all those people who cant afford a gym?" I get a lot of feedack from clients of mine when i ask them "what has stopped you from working out in the past?" -- the cost! yes thats rite as silly as it sounds it is a very common reason as to why people just dont bother even starting. Looking at the cost of a personal trainer or even a gym membership is enough to scare a lot of people of but and a BIG but it is NO excuse.

So im gona list a few very simple workouts as well as put some videos on here on how to execute them. These workouts can be done at home or in a local park so NO excuses!

Full Body tone/shape and burn workout

1. Sit ups 3 sets of 12 reps
2. Push ups 3 sets of 10 reps
3. squats 3 sets of 15 reps
4. Lunges 3 sets of 12 reps
5. Tricep dips 3 sets 10 reps
6. 15metre sprint x4
7. 20mins slow-medium jog
8. 10min walk to finish off

This is a very very simple workout and should take no more then 60-90mins to complete and with each ew session your aim should be to increase the intensity by 10-15% of the last workout or to a comfortable level, this workout will help with toning the body all over as well as help with fat burning with adding a medium intensity cardio workout.

Below are some videos to show how simple these workouts can be;

Workout Tips

2007-12-30T04:41:00.000-08:00

We all know that working out is a requirement to good health. Getting started is half the battle and without a plan you will quickly become frustrated and eventually quit. What good is that? So, for all of you that need to step up to the plate and become a little more active, consider these tips to help ensure you have drive to keep it up!

1. Always Do Weights Before Cardio: Most people are confused about this one, and I regularly watch people at my gym do the opposite. However, trainers, serious athletes and bodybuilders do weights first: this way, your heart rate goes up and when you lift, your body is in more of a fat burning mode. Doing the opposite means that your muscles are already tired by the time you get to weight-training. However, always remember to warm up for a few minutes before hitting the weights.

2. Splurge on a Personal Trainer or Great Instructor: If you want some extra motivation to go to the gym, nix thoughts of fancy, expensive shower gels, and get yourself a trainer, or register in a yoga/spin/aerobics/kick boxing/(name your preferred activity) class with a great instructor. Nothing will motivate you and get you to make the most of your workout like an experienced, fit person, pushing you when you just want to stop and sit down. If you can't afford a regular trainer, but want to splurge, book one session so that he/she can help you with your posture.

3. Clench Your Muscles: You know how to breathe when you’re lifting weights: now start clenching your muscles, too. For instance, clench your biceps/triceps when doing lifts, clench your abs when doing crunches.

4. Do Two Sessions: After each workout session, there's a post-workout calorie-burning time. You can double that time by splitting your session into two, if you have enough time.

5. Always Do Weights In front of a Mirror: This is especially important to remember when you're at home, not surrounded by mirrors on all sides. By seeing what you do, you can ensure that your posture is correct.

6. Mix it Up: Once you’ve established a routine, you might feel more comfortable, but so will your body: meaning, you won’t be as effective in burning fat and building muscle. You’re also likely to get bored pretty soon. So have fun when you’re exercising, by mixing things up: take a few yoga classes if you don’t normally do yoga, or do some spin classes if you’ve never done that before. Try alternative workouts, like salsa dancing and hiking. If you’re used to running on the treadmill, increase the incline, or skip the treadmill altogether in favor of the elliptical machine.

If you've just started working out, here are some more tips that you should remember:

1. Start Slow: Don't jump into it all too suddenly: increase workout intensity gradually and avoid hurting yourself.
2. Do it Daily: Working out daily is the only way to stop yourself from slacking off. It may sound difficult, but it's actually easier than exercising 3 or 4 days a week. Just do it!
3. Alternate: Just because you're working out daily doesn't mean you push yourself every day. Alternate with one day of strenuous exercising, and another easier day which will let your body recover and your muscles build up.
4. Listen to Your Body: Working out can be difficult for a novice. Make sure you don't over-exert yourself, and always listen to your body. Feeling tired is good: feeling a sharp, jabbing pain means you need to stop at once.
5. Ice Yourself: If you do manage to get hurt, use an icepack. Professionals swear by them.
6. Buddy Up: If you can't afford a trainer or a great instructor, or you don’t think you’re ready for one yet, grab hold of a friend with similar goals. Push each other, and hold each other accountable for showing up and working out.
7. Fast Music is Your Friend: One of the easiest ways to get through a grueling workout is to listen to fast, fun music. It may be corny advice, but fast music really does make it easier to slog away at whatever form of cardio you’re doing.
8. Talk to Yourself: But do it silently, so that people don’t think you’re crazy.Shutting out negative thoughts, like, “Ugh, I’m so tired” or “I hate coming to the gym” helps, but replacing them with positive thoughts is better. Try to reframe your situation so that you actually enjoy what you’re doing. Tell yourself that yes, you’re tired, but that’s good, because it means you’re a lean, mean, calorie-burning machine. Self talk like “I love the gym”, “I love the post-workout high” and “I love doing these terrible crunches because I’m going to love my six-pack” might sound dumb in theory, but in practice, it really helps you to work out harder, more effectively, and more cheerfully.

Aleks

Abdominal Crunch on a Swiss Ball

2007-12-30T04:19:00.000-08:00

Ok I've had some time to play around (lazy sunday) and bring you my first exercise post. This one is simple and anyone can do it at home infront of a T.V so no excuses.

Its an abdominal crunch on a Swissball also known as a "Fitball" depending on where you are from. so here it is;

The basic movements of this exercise develop the strength of the abdominal muscles, while the use of the ball helps increase stability.

1. Slowly roll down onto the ball, letting your spine follow its curve, and place your head and neck in a comfortable position on its back. Place your hands at the sides of your head and position your feet hip-distance apart.
2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.

Variations:
- Experiment with different arm positions- hold on to a medicine ball to increase the difficulty of the exercise

Precautions:
- do not carry your head with your hands
- keep your chin tucked in toward your chest throughout the whole course of the movement
- make sure that the movement is under control and that you flex at your trunk

Welcome to me

2007-12-30T03:40:00.000-08:00

Hi People

This is my first post of many to come. Firstly a bit about myself.

My name is Aleks Petrovic I operate a website www.myfitmate.com.au which is an online profile directory to find personal trainers in Australia. It's a new site so if your visiting for the first time be patient as we are building the memberships of our trainers online. The site itself also offers free programs for people wanting to learn more about how to lead a healthier fitter life. We get our trainers to contribute to the programs we send out so you will recieve great tips on workouts and meal plans too which are UP TO DATE!

I myself 4 years ago was a unealthy person, enjoying the so called "good things in life" such as junk food and soft drinks as well as lounging around and saying to myself "oh I've got plenty of time to lose this weight" until the realisation hit me in the form of 3 slipped discs in my back by just trying to pick up a ball! it was then i realised that this wasnt a joke i needed to do something and fast.

I turned to the professionals because i had no idea on where to start, i contacted my doctor and got refferals to begin my journey. After finding my trainer (which wasnt easy I went through 5) i felt a perfect relationship was beginning. After 1 year I had gone from jogging under 1km a day to 8-12km per day, I was playing regular sport, eating well and feeling great I went from a size 42 pant size to a size 34! and i lost a total of 30kg. the most important thing for me as I realise now is that its not about how quick you lose it but HOW you lose it. It has to be something sustainable not short term, simple not complicated and most of all the goals have to be realistic.

Now 5yrs on I am partnered with my former personal trainer to promote what personal trainers can offer and as well as this we built our website so people can match themselves with a trainer saving the task of moving from one to another as this can eventually lead to a loss of motivation and we all know how much of that we need when tackling weight loss.

I will be adding programs and share thoughts and tips on this blog but I do encourage anyone who wants more info to join our program on our site www.myfitmate.com.au and enjoy.

Aleks

Your Weight	Miles run	Calories burned