Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Thursday, September 28, 2017
Many people say they want to be able to run but don’t know where to start? I believe that everyone has the ability to run it all comes down to practice, preparation and patience.
Most importantly if you want to be a better runner you have to run. Don’t delude yourself into thinking just because you do a few circuit or yoga classes a week you are going to be able to run 15km straight.
The key is to start your preparation early and slowly progress your running distance.
However often it can be difficult to find the time and motivation to train. Research shows that you can significantly increase your fitness with 15 minutes of High Intensity Interval Training. Dr Izumi Tabata a conducted an experiment where he compared one hour of moderate aerobic exercise 5 days a week (like most people do when they go to the gym), and a 20 second maximal work with a 10 seconds rest with 8 repeats 4 days a week. Dr Tabata surprising found that the 20s work to 10s rest protocol gave a 28% increase in fitness compared to the one hour protocol. So for a total of around 15 minutes of high intensity exercise a week you get 28% better results than if you do 300 minutes a week of moderate exercise.
- I get all my first time runners to start with running 1.5km on a weekend then add 0.5-1km every week until they are running full race distance.
The key if you want to improve your running performance with HIIT is to run at a high intensity for a short period of time.
Some great options are:
- Hill sprints
- Stairs
- Treadmill intervals
- Suggested Program: 1-2 Long Runs and 1-2 HIIT Sessions
I can’t contain my excitement.
After years of dreaming of having my very own cookbook, attending (what feels like) million’s of friends book launches, and blogging right here for 4 years, I can finally announce in March 2017, I will have a cookbook of my very own!
It will be an extension of the blog – high protein, delicious and simple meals that you can whip up in under 30 mins or less.
There will also be a dose of yoga, HIIT, mindfulness, meditation, travelling healthy, everything you need to know about my favourite superfood ingredients and a few more surprises.
So you might notice over the next few months while I cook, sample and write over 80 recipes, style and shoot them, AND write some hints and tips on wellness, fitness and overall health, I go a bit quieter on here (wish I had a body double!). I’m still reading all your wonderful comments, and posting to snapchat and Instagram, but perhaps just not so frequently. I’m working hard to make sure every single recipe is one you will want to create and enjoy at home.
Just a final note…I can’t thank YOU enough. My followers, readers and wellness gurus who have come with me for the ride. YOU have made this possible. Made my dreams come true. I could not be more grateful and humbled by your support. It truly blows my mind.
So much love to you Fitties.
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Read more >> 5 inspiring reads every Girl Boss needs!
Working out during winter can be a real challenge. With dark nights, cold mornings, and the ability to hide behind several layers of clothing, motivation to exercise can slow down. Here are our best tips on how to boost your motivation, as the weather gets rough, so you can continue your journey to greater health and wellbeing.
Here’s my top 5 tips to keep you motivated in the colder months.
Register for an event
Signing up for walking or running challenge is a great way to keep you on track when motivation can be low. In Australia, the running season tends to be towards the end of winter and start of spring, this will give you a focus and purpose to your training over the coming weeks.Get an accountability partner
Being accountable is one of the best ways to stay on track during winter. Knowing that someone is ensuring that you train can keep your motivation up, particularly when training is fun and you enjoy being accountable to that person. Find someone who you like and trust, and also who will give you the best support.Get involved in a sport or group
Winter sport is a great way to stay motivated to train and exercise. It also builds a good support network, which can create accountability and friendships.Think about your ‘Why’
Take time to think about why your health is important to you and why it is you train. These reasons are what you can use when you feel unmotivated. If you want to look better at the beach in summer, then use this as a reason to train in winter. You might even discover exercise is more about how you think and feel rather than look.Use a go-to workout when the weather is bad
Use your favourite go-to session, one that you don’t have to think about to ensure you still train, regardless of the weather. Below is a quick workout that will get the heart rate moving when the weather is bad!Start each exercise on the minute, use and seconds you have left as rest, and then repeat. Complete between 8-15 rounds. If you are more advanced, do double the repetitions for each exercise.
- 10 Push ups
- 10 Squats
- 10 Ice Skaters
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Read more >> Do Online Fitness Programs Really Work?
You may have noticed the sudden surge of Online Personal Training – think Kayla Itsines, Joe Wicks and hundreds of others popping up around the globe. This form of training can differ depending on the provider, but usually online training offers a program over a period of 4-12 weeks, some of which are personalised, others it may be generic.
There are both pros and cons with the use of Online PT, and depending your personal preferences, it may work.
Why Online PT May Work for You:
Train on your timeit is not always easy trying to match your diary up with you trainers, but with Online PT, you can train when you want.
Accountability
Although not quite as accountable as seeing a personal trainer, Online PT can allow you to log workouts, message and potential video call your trainer.Cost effective
As you would see your trainer less when using Online PT, the price is typically lower.Train wherever you want
Online PT’s can develop a program based on the equipment you have at your disposal, meaning you can train wherever you feel the most comfortable.Lowers the barriers of starting
Gyms can sometimes be an intimidating place to go to, therefore using an Online PT can often allow you to speak to someone without entering this environment.Why Online PT May Not Work for You:
Exercises tend to be less accurate for you
Trainers often build exercises based on your biomechanics, skills and goals. However, due to the complexity in exercise choice and description, it is often easier when writing an online program to put a simpler, less specific exercise into the program.Online PT’s can’t help change behaviours
The major benefit to having a personal trainer is that trainers can help you talk through barriers, and give strategies to help achieve your goals. As you may only speak to an Online Trainer monthly (or often not at all), it is difficult to learn behaviour change strategies.Disconnected from your trainer
The rapport with your trainer is key to building a sustainable exercise regime. Online training does not allow for a relationship to be built between you and your trainer.
What to Look for in an Online PT
Online PT can certainly work for many individuals, particularly if you are self-motivated and need both support and direction. If you are looking to achieve your goals through using an Online PT, be sure to look out for these attributes:- Qualifications – the Fitness Industry is a fairly unregulated industry, with many companies and trainers handing out programs, with very little qualifications. Look out for trainers with tertiary qualifications in health and exercise science to help you get the best results safely and effectively.
- Specific Programs – ensure you get a program that is specific to you and your goals. Generic programs may work, but they do not take into account a number of things that are specific to you, e.g. your sleep patterns, stress levels, nutrition, energy levels and preferences.
- Support – Look for a trainer that offers more than just a program. It may cost a bit more to talk to a trainer periodically, but that information that you pass across is incredibly vital to not only your program, but strategies to reach your goal.
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A bank, helping me get fit?! Yup. You read that right.
After listening to market trends and feedback from customers who value health and fitness, Citi have launched a new initiative as a way to help Australians progress forward with their fitness goals. For a limited time, every new Citi Rewards Platinum Credit Card customer will receive a complimentary Fitbit Blaze, valued at $329.95!!!
I’ve been wearing mine for the last 4 days and loving it – it tells me when I’ve been sat down too long (anyone else realise they’ve been at their desk 5 hours without moving?!).
I’m pleased to say my resting heart rate sits at around 55bpm, which according to google, makes me an ‘athlete’ on the fitness level. Yahoo!! Not so sure how that is scientifically calculated, but it sounds great all the same.
So far we’re 2 days into the challenge, and I’ve logged a 35,000 steps. That’s 15,000 more than my goal, so I’m pretty happy with that given I’m at my desk a lot of the day. Having a puppy means I’m out for two walks at least, plus I do one workout and then I’m getting to meetings (usually on foot). I have been trying extra hard to move myself, so lets just say that tally is looking higher than it normally would. This is a challenge though, right?!
You can follow all the action on my snapchat – add me at ‘thefitfoodie’ to see what I’m up to and how my steps are clocking up!
I’m also headed to a Sydney Swans versus Melbourne AFL match at the Sydney Football Stadium on August 06, for an exclusive Citi experience, when the winner of the 7-day active challenge will be announced – so wish me luck!!
Read more >> The Best Yoga Poses for Stress Management
After listening to market trends and feedback from customers who value health and fitness, Citi have launched a new initiative as a way to help Australians progress forward with their fitness goals. For a limited time, every new Citi Rewards Platinum Credit Card customer will receive a complimentary Fitbit Blaze, valued at $329.95!!!
I’ve been wearing mine for the last 4 days and loving it – it tells me when I’ve been sat down too long (anyone else realise they’ve been at their desk 5 hours without moving?!).
5 reasons to love the Fitbit Blaze:
- It syncs wirelessly to 200+ devices, so you can see workout summaries,
track your nutrition and more. - It has in-built workouts so you can follow the moves on your watch, any time, anywhere! I love the 10 minute abs.
- It has a silent alarm to wake you up through vibration. LOVE THIS! No more startled, grumpy partners.
- It logs hydration, so you can be sure you’re drinking enough each day.
- Got a competitive streak? You can set yourself (and friends) a workout challenge, such as who takes the most steps on the weekend.
My 7-Day Step Challenge
As part of this awesome rollout, Citi have very kindly got my involved int heir 7-day-step challenge, where 8 fitness influencers battle it out to see who can take the most steps using their Fitbit Blaze.I’m pleased to say my resting heart rate sits at around 55bpm, which according to google, makes me an ‘athlete’ on the fitness level. Yahoo!! Not so sure how that is scientifically calculated, but it sounds great all the same.
So far we’re 2 days into the challenge, and I’ve logged a 35,000 steps. That’s 15,000 more than my goal, so I’m pretty happy with that given I’m at my desk a lot of the day. Having a puppy means I’m out for two walks at least, plus I do one workout and then I’m getting to meetings (usually on foot). I have been trying extra hard to move myself, so lets just say that tally is looking higher than it normally would. This is a challenge though, right?!
You can follow all the action on my snapchat – add me at ‘thefitfoodie’ to see what I’m up to and how my steps are clocking up!
I’m also headed to a Sydney Swans versus Melbourne AFL match at the Sydney Football Stadium on August 06, for an exclusive Citi experience, when the winner of the 7-day active challenge will be announced – so wish me luck!!
Source: the-fit-foodie
Read more >> The Best Yoga Poses for Stress Management
We all get little worn down with every day stressors. We’re juggling a
thousand things and even more expectations and responsibilities, all
whilst trying to be the best version of ourselves. Take some time out
for yourself tonight and try these awesome yoga poses to soothe your
mind, body and soul.
Standing with the feet together, arms by your side, palms face outwards. Lift and spread the toes, root the outer edges of the feet into the floor. Lengthen the tailbone toward the floor, allow the shoulders to slide down the back and align the crown of the head directly above the sternum, gaze forward.
Standing with your feet hip width apart, engage your core and fold forward from the hips. If you have tight hamstrings have a slight bend in your knees. You can either place your palms down by your feet or grab opposite elbows. Adding a sway slight sway back and forth also feels nice! Hold for ten breaths and roll up slowly with your head last to rise.
Step one foot forward, stacking the front knee directly above the ankle and back knee to the ground.
Drawing the chest forward, broadening the collar bones, raise your arms to the sky, lift the chest and drop the tailbone down. Gaze directly ahead or towards the thumbs.
Lying flat on your stomach, tops of your feet pressing into the floor. Place your hands palms down on either side of your chest, just under your shoulders. Engage your bum, thighs and toes and on an inhale press into your palms to rise your chest off the floor. Keep your gaze low so you don’t strain your next and hold for 15 seconds, exhaling to come back down to the mat.
Come onto all fours. Make sure your shoulders are above your wrists and your hips are above your knees. Walk your hands forward as you drop your forehead to the floor, palms face down on the mat shoulder width apart. Continue to breathe comfortably as you lengthen the spine.
The guesthouse features individually decorated rooms, communal living areas and kitchen, a yoga space and in house massage treatments.
The space can also be hired out for events, talks, workshops, hens days, as a pre- wedding venue and more.
Read more >> How Much Exercise Is Enough?
1. Mountain Pose (Tadasana)
The perfect start to any yoga practice should begin with Mountain Pose. It provides the foundational alignment which begins with breathe and is essential to calm the nervous system.Standing with the feet together, arms by your side, palms face outwards. Lift and spread the toes, root the outer edges of the feet into the floor. Lengthen the tailbone toward the floor, allow the shoulders to slide down the back and align the crown of the head directly above the sternum, gaze forward.
2. Standing forward fold/Rag Doll (Uttanasana)
This one is a goodie and you can do anywhere. It calms the brain, helps reduce stress, anxiety and fatigue.Standing with your feet hip width apart, engage your core and fold forward from the hips. If you have tight hamstrings have a slight bend in your knees. You can either place your palms down by your feet or grab opposite elbows. Adding a sway slight sway back and forth also feels nice! Hold for ten breaths and roll up slowly with your head last to rise.
3. Low lunge (Anjaneyasana)
Opening up the hip joint, low lunge is a great pose if you have tension in the legs.Step one foot forward, stacking the front knee directly above the ankle and back knee to the ground.
Drawing the chest forward, broadening the collar bones, raise your arms to the sky, lift the chest and drop the tailbone down. Gaze directly ahead or towards the thumbs.
4. Cobra (Bhujangasana)
Cobra is a heart opening pose that helps awaken and rejuvenate the body.Lying flat on your stomach, tops of your feet pressing into the floor. Place your hands palms down on either side of your chest, just under your shoulders. Engage your bum, thighs and toes and on an inhale press into your palms to rise your chest off the floor. Keep your gaze low so you don’t strain your next and hold for 15 seconds, exhaling to come back down to the mat.
5. Extended Puppy Pose (Anahatasana)
This is a great resting pose which opens the heart and broadens the shoulders.Come onto all fours. Make sure your shoulders are above your wrists and your hips are above your knees. Walk your hands forward as you drop your forehead to the floor, palms face down on the mat shoulder width apart. Continue to breathe comfortably as you lengthen the spine.
ABOUT BONDI YOGA HOUSE
Founders Ben Gould and Amanda Graci quit their stable corporate jobs in order to travel and take some time out to realise what is important to them. While doing so, they came up with Bondi Yoga House, the first Urban Retreat in Bondi Beach, where Ben and Amanda utilise partnerships with other wellness brands in the area to create a tailored experience to suit each guests individual needs. They also take small yoga classes at the house.The guesthouse features individually decorated rooms, communal living areas and kitchen, a yoga space and in house massage treatments.
The space can also be hired out for events, talks, workshops, hens days, as a pre- wedding venue and more.
Source: the-fit-foodie
Read more >> How Much Exercise Is Enough?
Are you working hard enough? Or too much? Should you being doing cardio, or weights?! It’s all so complicated. The lovely Tim Robbards (ex Bachelor + sensational chiropractor) takes us through it…
This is an interesting question because the answer will be different for everyone.
When planning your ideal workout week, there are 5 key considerations that you should keep in mind. They are:
If you’re a relatively healthy 30 year old female who spends a good amount of time desk bound at work, you often deal with work and personal stress and want to lose 5kg of body fat healthily over the next 2 months… Then assuming your nutrition and sleep are fairly good, I would recommend completing 3-4 x 45 minute workouts that are a mix of cardio, strength and mobility. HIIT is the most efficient way, which is why all of my TRM workouts are based around this style of training. It’s about training smarter, not always harder.
I would also recommend that you make an effort to be active for at least 45 – 60 minutes per day even if you are not exercising that day. This could be as little as a walk.
It’s also important to note that taking time out to rest, focus on mobility and flexibility is also an important element to add into your weekly training plan.
Remember that lifting something heavy, regardless of whether it’s a big piece of steel in the form of a dumbbell, or your own body weight, is a stress on the body. The body has an amazing ability to adapt to stress and it does this by increasing the nerve activation to contract more muscle fibres and increase the size of the muscle cells, but it also needs time to recover.
Good luck guys! Crush your training, smash your goals and live an inspired life!
The Robards Method is a wellness program developed by a sports chiropractor and biomechanics enthusiast Tim Robards. The idea behind it is to help you ‘build your best body’ through functional fitness, sustainable nutrition, a love yourself mindset and Tim’s fun health hacks. As the workouts were written by a sports chiropractor with a holistic and educated approach that caters for everyone from absolute beginners to elite athletes, rehab patients and everyone in between.
Nutrition wise, Tim has created the 721 nutrition program with his 721 formula when it comes to eating – 70% clean and whole food, 20% sensible and 10% relaxed so it’s very doable and anyone to stick to, not just for a few weeks, but for life.
Read more >> Is Spin Making a Comeback in 2017? Here are Some New Exciting Classes to Try!
This is an interesting question because the answer will be different for everyone.
When planning your ideal workout week, there are 5 key considerations that you should keep in mind. They are:
- How big are your goals?
- What is your time frame to achieve those goals?
- Where are you currently sitting in relation to your goal? For example, what is your age and fitness level. Also so you have any injuries or health conditions?
- Are you balancing out the rest of your life, or are you just burning out in one area?
- Are you eating like a horse but living a largely sedentary lifestyle? It’s important to note that input needs to balance out with output!
If you’re a relatively healthy 30 year old female who spends a good amount of time desk bound at work, you often deal with work and personal stress and want to lose 5kg of body fat healthily over the next 2 months… Then assuming your nutrition and sleep are fairly good, I would recommend completing 3-4 x 45 minute workouts that are a mix of cardio, strength and mobility. HIIT is the most efficient way, which is why all of my TRM workouts are based around this style of training. It’s about training smarter, not always harder.
I would also recommend that you make an effort to be active for at least 45 – 60 minutes per day even if you are not exercising that day. This could be as little as a walk.
It’s also important to note that taking time out to rest, focus on mobility and flexibility is also an important element to add into your weekly training plan.
Remember that lifting something heavy, regardless of whether it’s a big piece of steel in the form of a dumbbell, or your own body weight, is a stress on the body. The body has an amazing ability to adapt to stress and it does this by increasing the nerve activation to contract more muscle fibres and increase the size of the muscle cells, but it also needs time to recover.
Good luck guys! Crush your training, smash your goals and live an inspired life!
About The Robards Method
Don’t forget to sign up to Tim’s 8-week summer body challenge which commences on October 30! The winner of our challenge, as chosen by a panel, will win a trip for two to Yosemite, CA!The Robards Method is a wellness program developed by a sports chiropractor and biomechanics enthusiast Tim Robards. The idea behind it is to help you ‘build your best body’ through functional fitness, sustainable nutrition, a love yourself mindset and Tim’s fun health hacks. As the workouts were written by a sports chiropractor with a holistic and educated approach that caters for everyone from absolute beginners to elite athletes, rehab patients and everyone in between.
Nutrition wise, Tim has created the 721 nutrition program with his 721 formula when it comes to eating – 70% clean and whole food, 20% sensible and 10% relaxed so it’s very doable and anyone to stick to, not just for a few weeks, but for life.
Source: the-fit-foodie.com
Read more >> Is Spin Making a Comeback in 2017? Here are Some New Exciting Classes to Try!
Spin class – it’s the killer indoor cycling workout fuelled with
adrenaline and energy, that leaves you with sweaty skin and jelly legs –
and we can’t just can’t get enough!
Now, many gyms have decided to spin things up by adding some unique elements to their spin sessions. Next time you’re thinking about hopping on the bike, why not try one of these epic classes:
The idea behind Karaoke Spin is that you pedal in sync with the beat of a soundtrack, with the lyrics appearing on a TV screen in front of the room. Don’t worry however – most of the singing happens during the slow-to-medium paced songs, phew!
Fitness enthusiast can enjoy the best Spin instructors taking you through every corner of the globe (think hills climbs through the French Alps and beautiful sunsets in San Francisco) with a specifically designed heart pumping sound track to take you away from your current mental space.
Ben Lucas, owner of Flow Athletic and former NRL player for the Sharks will be taking 10 x classes of 40 people over 2 days. Post event there will be an activewear store, snacks and activities for those who want to hang around!
The coaches at Athlete Lab are not PT’s but cycle coaches, providing you with your very own personal cycling training. Workouts range from overall fitness to long, middle or short distance.
Read more >> What it feels like to be a (points) millionaire
Now, many gyms have decided to spin things up by adding some unique elements to their spin sessions. Next time you’re thinking about hopping on the bike, why not try one of these epic classes:
Karaoke Spin
Everyone loves a bit of karaoke! Mix this with a spin class and you have yourself a fun-filled workout that lets you feel the burn and belt out your favourite tunes.The idea behind Karaoke Spin is that you pedal in sync with the beat of a soundtrack, with the lyrics appearing on a TV screen in front of the room. Don’t worry however – most of the singing happens during the slow-to-medium paced songs, phew!
Scenic Cycle
Scenic Cycle is designed to not only to workout your body, but to give your body an ‘out of body’ experience.Fitness enthusiast can enjoy the best Spin instructors taking you through every corner of the globe (think hills climbs through the French Alps and beautiful sunsets in San Francisco) with a specifically designed heart pumping sound track to take you away from your current mental space.
Nightclub Spin
This February, Flow Athletic will launch Nightclub Spin – a pumping room filled with rocking beats from DJ Leprechaun, lighting and smoke machines, all designed to provide you with an awesome experience and a tough workout from one of the country’s best Spin instructors.Ben Lucas, owner of Flow Athletic and former NRL player for the Sharks will be taking 10 x classes of 40 people over 2 days. Post event there will be an activewear store, snacks and activities for those who want to hang around!
Athlete Lab
Designed for the cycling enthusiast or for those wanting to train for an event, Athlete Labs offer a unique indoor experience by providing real bikes (not spin bikes) to give you a good workout.The coaches at Athlete Lab are not PT’s but cycle coaches, providing you with your very own personal cycling training. Workouts range from overall fitness to long, middle or short distance.
Source: the-fit-foodie
Read more >> What it feels like to be a (points) millionaire
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