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21.01.2022 Friday's fit tip Keep Training Diary Trainers love to keep detailed records about their client’s workouts. As trainers we know that keeping these records results in better workouts and faster client progress.... You should harness the power of information too. By keeping a record of your workouts you can; Get motivated by your progress. It can be hard to see how far you have come if you don’t have a record. Use the data to plan which direction go in the future. A training diary will allow you to see what is working and not working. It will also allow you to progressively make your workouts more challenging, so you keep improving. Be accountable for sticking with your plan. You will be able to see the days you missed and identify any issues that are regularly preventing you from completing your workouts. You can simply use an old fashioned paper diary or use one of the many apps available. Start by recording as much of your relevant health and fitness information as you can. Things like, body fat percentage, circumference measurements, blood pressure, even a current picture of yourself, will help you identify your progress. Every time you follow your workout plan, enter information on the reps and weight you used for your resistance exercises. For your cardio exercises record duration and intensity. At regular intervals, monthly works well for most people, review your progress. Don’t forget to celebrate your achievements. Be cautious of conducting your reviews too frequently, what we are looking for are positive trends over time. Remember improving your health and fitness is a long term project.

21.01.2022 Friday's fit tip Rethink the way you look at goals. It's that time of year again, we made our resolutions and now need to work out how to achieve them. Setting goals is a logical place to start. It's a big subject, but today I want to discuss the two most common goal setting mistakes I’ve seen when working with clients on their health and fitness goals.... Too general Getting fit or losing weight are not specific enough to be meaningful. How will you know when you achieve your goal? Instead phrase your goal as something measurable, like I want to drop a dress size or I want to be able to run for 20 minutes without stopping. Too much, too soon This time of year brings with it high levels of motivation, but you should not set your goals based on this level of motivation. Instead you need to be honest with yourself and think about what you will be able to commit to once the gloss wears off your shiny new health and fitness regime and your motivation is low. This is where you should start. In my experience it is far better for people to start with small, easily achievable goals and build from there. This Friday’s fit tip may not be the fastest way to see results, but it may prevent you from needing make the same New Year’s resolutions again next year.

18.01.2022 Friday's fit tip Slow down Moving the weight too quickly is one of the most common mistakes I see in resistance training... For most people, most of the time, a slow, controlled and rhythmic approach to lifting weights is the best. Like anything, there are exceptions. For example athletes training to compete in a sport that requires power, may at times want to shift weight as quickly as possible. Today’s discussion will focus on the average exerciser who wants to look better, feel better and perform better. Safety is the first and most important reason to slow down your weight lifting. You are much less likely to injure yourself if you are using a slow controlled lifting technique. This is because you will be able to maintain good form and not deviate for the required range motion. You are also more likely to use the muscles that you are targeting by slowing down your lifting. You can focus on using the muscles the exercise is designed for, instead of using your whole body to jerk the weight around. You could get better strength and muscle gains. There is some debate as to if and to what extent the speed of resistance exercise effects strength and muscle gains. Researchers https://www.ncbi.nlm.nih.gov/pubmed/25601394 compared available research and concluded that the speed of a lift played little role in muscle gain. On the other hand, a recent study reported in the Journal of Sports Science https://www.tandfonline.com//10.1080/02640414.2019.1706831 suggests a reduction in lifting speed may be beneficial for strength gains. What I can say from experience is that when people slow down their lifts they challenge their muscles in a safer and more targeted way which leads to better results in the long term. So how fast should you be lifting? As a general rule I suggest that you should take two seconds to lower the weight and a further two seconds to raise the weight. You should also have a brief pause to the start and finish of the repetition to eliminate the effect of momentum.

13.01.2022 Friday fit tip Choose wisely In the current situation, with gyms closed and people entering self isolation, many more people are looking to home workout plans to keep in shape or even to embark on a new fitness regime. ...Continue reading

06.01.2022 Friday's fit tip Change it up To keep progressing towards your health and fitness goals you will need to regularly vary your exercise routine. There are two main reasons for this.... The first reason to change things up, is to make sure that you don’t get bored with what you are doing, a routine that bores you will not keep you coming back for more. The second reason is physiological. Your body is really clever. It is constantly trying to adapt to its environment and the stresses imposed on it. Exercise is one of these stressors. For the most part this adaptation is a very good thing, it keeps you alive by ensuring that you are not overwhelmed by your environment. It is also the mechanism by which you improve your fitness through exercise. It does, however, create a challenge for the exerciser who wants to keep seeing results from their program. This is because once your body adapts to the exercise stress placed on it, strength and fitness gains stall, as will body fat loss. From workout to workout you should be making slight adjustments to make things more challenging. But every 3 to 7 weeks you should be making bigger changes to your program to ensure that you are still moving forward. Everybody adapts to exercise at different rates. This is due to factors like genetics and training history, so the 3 to 7 week time frame is just a general guideline. Changing things too frequently and you will not get the most out of your current routine, leave it too long and your progress will stall. It can be hard to tell when it’s time to change your program, especially if you are new to exercise. In practice I have found that setting the number of weeks between changes is often the best approach and then, you can adjust the changes as you get more in tune with how your body responds. So what do we change? Below are some examples of common elements that can be changed in an exercise program. Sets and reps Add a set or two to a major exercise or increase or decrease your rep range Exercises Swap exercises Exercise frequency Add or take away a training day Exercise duration Add or take away from the length of your sessions Exercise intensity Make things more or less challenging (e.g. add weight, reduce rest time) So to keep getting results, make regular changes to your routine. Just be careful not to change too much at once. By making too many changes at once, you limit the options for change in the future. Always keep something up your sleeve to keep your body guessing.

04.01.2022 Friday's fit tip Consistency is the key For anyone wanting to improve their health and fitness, consistency is vital. Consistency leads to habits, and once you're in the habit of leading a healthier lifestyle the results you are chasing will follow.... For success you need to be consistently doing something exercise related and something food related. You also need to be consistently doing something a little more or a little differently. Remember that the body adapts fairly quickly and your results will tapper off if you do exactly the same thing for too long. When I first started helping people on their health and fitness journey, my approach was all about creating the perfect exercise routine and diet. It was about the optimal exercises, sets and reps. About balancing macronutrients for the perfect diet, so the client could reach their goals asap. It seemed sensible, putting into practice my training and years of personal experience to formulate the perfect plan and then clients would be gaurnteed success. In reality this rarely works. It took a little while, but eventually it clicked that the best plan in the world will not help at all if someone is not doing it. It was from that point that I stated to make plans for people that focused on getting them to be consistent. After all making a few small changes and sticking to it for a year will get far better results than following the ultimate workout and diet regime for 3 weeks and then finding that life gets in the road and stopping completely. So how do you build consistency into your health and fitness plan? Start by not taking on too much. You can always add more later. Set a scheduled time for exercise each week. Mark it in your diary and treat it as the important appointment it is. Get inspired by others that have made the same journey you are taking. Just be careful who's advice you listen to. Just because someone looks a certain way does not mean that they know how to help others achieve the same results. Look for experienced industry professionals. Find something that you enjoy. You are much more likely to be consistent doing exercise that you find enjoyable, or eating food that appeals. If you struggle with finding the right exercise and diet fit for you, think outside the box. Exercise doesn't have to occur in a gym or be formal, think about integrating movement into your daily life. It is possible to get good long term results from any form of movement, as long as you are doing it consistently and always doing a little more or doing something a little differently. Workout with others, just make sure the people you choose have the same motivation and commitment as you. If you know that friends or family are likely to not be in for the long run, perhaps look at signing up to play a team sport. This way you will find motivation from your teammates.

04.01.2022 Friday's fit tip Eat more What you eat is vital to achieving results when trying to lose weight and improve your health and fitness. If you are starting a new health and fitness regime it is tempting to restrict food in an attempt to reduce calories. For most people this is a mistake. ... Suddenly reducing calories creates a sense of deprivation, as well as reducing your energy levels and making you feel bad. Your body will respond by lowering your metabolism, as it thinks you are starving and it wants to retain as much body fat as possible to keep you alive. This is certainly not the way that you want to feel long term, and although you may be able to put up with it for a while, in most cases people revert back to their old eating habits. When this happens they normally feel bad for failing in their attempt to improve themselves. A much more sensible approach to change your thinking about food. Food is not the enemy. It should not be thought of as something that is causing you a problem and should be removed. It is instead remember that it is a vital part of making you healthy. A sensible and long term eating plan will not deprive you and make you feel hungry, or prompt your body to start conserving body fat. We are simply aiming to reduce the calories that you are consuming by getting you into the habit of making healthier food choices the majority of the time. People are very unlikely to make big changes to long term habits instantly. In practice, the best way to start is by simply adding a portion of a healthier food to two of your regular meals each day. Keep everything else the same, but ensure that you eat your healthier option before anything else in your meal. To decide on what to add, have a look at your current eating habits and try to identify any areas that are lacking, it could be fruit, vegetables, salad or in some cases lean protein rich foods. For a lot of people meeting the recommended intake of vegetables is hard. So eating a small bowl of frozen vegetables, heated in the microwave, prior to their regular lunch and dinner is quick, easy and cheap. This approach will make you feel fuller and less likely to overeat your regular meal in the short term and the additional nutrients provided are likely to make you feel better. If you stick with adding a healthy option to two meals a day, before too long, you will actually feel like cutting back on the less healthy aspects of your diet. The beauty of this effect is that it will be your choice and not something that has been imposed on you. This is where the magic combination of retaining a high metabolism, reducing total calories by substituting healthier food options and participating in a sensible, regular exercise routine leads to dramatic and lifelong changes.

03.01.2022 Friday's fit tip Habits Get Results Last week’s fit tip focused on setting a goal the right way. Now we need to think about the habits and behaviours that will achieve your goal.... At the beginning of your journey to better health and fitness, don’t try and address any unhealthy habits that you may have, instead start by adding small healthy habits to your life. For example, your goal is to loose 10 kg and keep it off. You might identify that taking the dog for a walk three afternoons a week will help you achieve this, and that this fits into your current lifestyle. Taking the dog for a walk is the behaviour you want to become a habit, so this is the achievable step to focus on in the short term. Three walks a week is far less daunting to think about than loosing 10 kg and keeping it off, but it is a behaviour that will lead us to the end goal. When you take the dog for a walk regularly, reward yourself and feel good for sticking with it. Relying on motivation and willpower is unlikely to serve us in the long term. Once life gets tough, and it always does at some point, we fall back on our habits. Make sure you have some healthy ones in place.

02.01.2022 Hi, my name is Shane. I am a Personal Trainer and this year I am offering my services in Fernvale, Lowood and the surrounding areas through my business, Brisbane Valley Health and Fitness. Check out the FB page or website https://bvhfit.wixsite.com/fitness I offer sessions in your home, in local outdoor spaces or from my home based studio. In the past I have helped a wide range of clients achieve better health and fitness. ... My passion is helping people on their health and fitness journey, so I am excited to now be able to offer my services to residents in the Somerset region. If you want to improve your health and fitness and achieve longterm results, get in touch with me and we can discuss how I can help you. 0490549748 [email protected] See more

01.01.2022 Back to school for the children at our house today. With school beginning, school lunches begin again.. It can be tricky to find the balance between being tasty enough for the kids to eat and healthy enough to keep the parents happy. ... Our family are liking these power balls we made yesterday.. Mango and Apple Power Balls Makes about 15 bite size balls. 100g dried mango 75g dried apple 200g dates 90g rolled oats 1/2 teaspoon ground cinnamon 1 tablespoon Combine all ingredients in a food processor and process until smooth. Then roll into balls. They're good to go at this point, but have a better texture after they have been in the fridge for a while. These are full of nutritious ingredients, but they are very energy dense, so you are trying to loose weight, treat them as a sometimes food.