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25.01.2022 EAA’s versus BCAA’s

25.01.2022 Have you ever bought a product that claimed to be good for you and the planet, only to look up the ingredients list and find things like Cocamidopropyl Betaine, or Sodium Myreth Sulfate? This is due to a practice called greenwashing, and it’s rampant in so many industries, like beauty, skin and body care, cleaners, and more. This article also contains a downloadable list of 46 ingredients which should never be in your skincare. It’s worth a quick read!

25.01.2022 Some great workout ideas from the ONNIT academy that can be done from home to keep you fit and burning fat without leaving the house.

24.01.2022 Ultra-Processed food is the number 1 source of calories. The following is written by Chris Kresser LLC (the Kresser Institute). "For the vast majority of human history, we ate only unprocessed and minimally processed foodsmeat, fish, fruits and vegetables, nuts and seeds, starchy tubers, and more recently, whole grains, legumes, and dairy products. Starting in the 1950s, and accelerating rapidly from the 1970s forward, a new category of foods has emerged as the primary sourc...Continue reading

24.01.2022 NEAT - Non-Exercise Activity Thermogenesis occurs with every activity that we perform outside of sleeping and structured exercise activities. It can be things like gardening, housework, walking the dog, grocery shopping, fidgeting and so on. "People with high NEAT scores seem to fidget, get up and walk around for no reason, move their arms and legs more and generally get more movement throughout the day than some of their overweight friends. Research has shown that if we si...t less and move more, we live longer. Balancing what we take in in energy with how much energy we expend can help us control our weight. Certain markers for inflammation have been found to increase when NEAT is not a regular part of your day. Small movements throughout the day add up, and the cumulative effect is an increased metabolic rate. Here are 10 ways you can try to boost your NEAT score: 1. Get a sit-to-stand desk, which can decrease blood pressure, back pain and blood sugar 2. Take a walk after each meal to lower blood sugars immediately following a meal 3. Walk to a coworker’s desk instead of emailing them 4. Don’t let family text each other from another room 5. Set your cell phone alarm for a 30-second stretch and five minutes of standing 6. Find friends who want to move with you more and make it a group effort 7. Move around while watching TV 8. Walk around the house while you talk on the phone 9. If you can walk there, do 10. If you can take the stairs, do 3." https://www.sparkpeople.com/mypage_public_journal_individua

24.01.2022 Quarantined and at a loss? Try an online course with Fit Dimension EducationQuarantined and at a loss? Try an online course with Fit Dimension Education

23.01.2022 Quarantined and at a loss of what to do? Kick-start your career today with our online Aqua Exercise Instructor Course. HURRY before our end of March price rise! Course only $497 www.fiteducation.com.au

23.01.2022 Strength training has been shown to benefit long distance runners in two main areas, performance enhancement and injury reduction and or prevention. The aim of ...a good strength and conditioning (S/C) program in regards to injury reduction is to build tissue capacity and strengthen weakness throughout the body that are prone to injury. Evidence points towards multiple factors to be targeted, such as strengthening failure thresholds of relevant tissues, sufficient technique and psychological preparedness to prevent acute injuries and gradual tissue conditioning, sufficient technique and training variation to prevent overuse injuries. A meta-analysis in the British Journal of Sports Medicine analysed 25 trails including 26,610 participants, concluded that strength training reduced sports injuries to less than one third, and overuse injuries could be almost halved. #strength #strengthandconditioning #strengthandconditioningcoach #strongwomen #trail #trailrun #trailrunning #trailrunners #ultra #ultratrail #ultratrailrunner #ultratrailrunning #uta #coastpt #goldcoast @cm_bain See more

19.01.2022 Dealing with a negative body image? The following is by Leora Fulvio a Licensed Psychotherapist & Hypnotherapist....definitely worth a read if you or a friend are stuck in a cycle of negativity and self-hatred The following steps can help you to see yourself differently: 1. Notice the conversations you're having about other people's bodies. Do you talk about other people's weights? If so, you should stop. Other people's bodies are not relevant to you. 2. Notice the thoughts...Continue reading

19.01.2022 At Fit HQ we love to grow healthy organic fruit and vegetables. This beautiful bunch of bananas weighs in at 25kg! Bananas have many health benefits with a high nutritional profile including positive effects on blood pressure, asthma, cancer, heart health, diabetes, digestive health, memory and mood and they taste delicious! One of our favourite breakfasts are banana pancakes

18.01.2022 Go Kellie, you are amazing!

17.01.2022 In case your gym is closed...

17.01.2022 The next time you feel boredom arising, resist the temptation to take a hit of data. Instead do what you did as a six-year-old: Embrace boredom and begin daydreaming. The results will surprise you.

17.01.2022 Achieving a COVID Safe Gold Standard with Aqua Fit What's the best practice to provide members to ensure COVID safety? Listen in and share some insight into y...our own gym's best practice #gyms #gymowners #fitnessindustry #fitnessaustralia #COVID

17.01.2022 Some things are too good not to share

16.01.2022 Fresh from our garden, flowers and herbs, a beautiful garden bouquet for Mother’s Day

15.01.2022 The Legend of Cliff Young: The 61 Year Old Farmer Who Won the World’s Toughest Race In 1983 a 61 Year Old Farmer Won a 544 mile endurance race because he ran th...roughout the night while the younger 'professional' athletes slept An Unlikely Competitor: Every year, Australia hosts 543.7-mile (875-kilometer) endurance racing from Sydney to Melbourne. It is considered among the world's most grueling ultra-marathons. The race takes five days to complete and is normally only attempted by world-class athletes who train specially for the event. These athletes are typically less than 30 years old and backed by large companies such as Nike. In 1983, a man named Cliff Young showed up at the start of this race. Cliff was 61 years old and wore overalls and work boots. To everyone's shock, Cliff wasn't a spectator. He picked up his race number and joined the other runners. The press and other athletes became curious and questioned Cliff. They told him, "You're crazy, there's no way you can finish this race." To which he replied, "Yes I can. See, I grew up on a farm where we couldn't afford horses or tractors, and the whole time I was growing up, whenever the storms would roll in, I'd have to go out and round up the sheep. We had 2,000 sheep on 2,000 acres. Sometimes I would have to run those sheep for two or three days. It took a long time, but I'd always catch them. I believe I can run this race." When the race started, the pros quickly left Cliff behind. The crowds and television audience were entertained because Cliff didn't even run properly; he appeared to shuffle. Many even feared for the old farmer's safety. The Tortoise and the Hare: All of the professional athletes knew that it took about 5 days to finish the race. In order to compete, one had to run about 18 hours a day and sleep the remaining 6 hours. The thing is, Cliff Young didn't know that! When the morning of the second day came, everyone was in for another surprise. Not only was Cliff still in the race, he had continued jogging all night. Eventually Cliff was asked about his tactics for the rest of the race. To everyone's disbelief, he claimed he would run straight through to the finish without sleeping. Cliff kept running. Each night he came a little closer to the leading pack. By the final night, he had surpassed all of the young, world-class athletes. He was the first competitor to cross the finish line and he set a new course record. When Cliff was awarded the winning prize of $10,000, he said he didn't know there was a prize and insisted that he did not enter for the money. He ended up giving all of his winnings to several other runners, an act that endeared him to all of Australia. Continued Inspiration: In the following year, Cliff entered the same race and took 7th place. Not even a displaced hip during the race stopped him. Cliff came to prominence again in 1997, aged 76, when he attempted to raise money for homeless children by running around Australia's border. He completed 6,520 kilometers of the 16,000-kilometer run before he had to pull out because his only crew member became ill. Cliff Young passed away in 2003 at age 81. Today, the "Young-shuffle" has been adopted by ultra-marathon runners because it is considered more energy-efficient. At least three champions of the Sydney to Melbourne race have used the shuffle to win the race. Furthermore, during the Sydney to Melbourne race, modern competitors do not sleep. Winning the race requires runners to go all night as well as all day, just like Cliff Young. references:- http://www.elitefeet.com/the-legend-of-cliff-young

15.01.2022 Let’s face it, most people detest body fat, especially their own. The reality, though, is we actually require it. Either too much or too little stored fat can impair virtually all aspects of health and fitness. Additionally, excess body fat is a primary cause of most abnormal signs and symptoms. Moreover, our often distorted body image, including the discrepancy between actual and measured amounts, can lead to psychological stress and anxiety, disordered eating, overtraining, and mental and physical disease. For more information read the article below.

14.01.2022 "BEING HEALTHY IS NOT EASY... IT IS HARD WORK! There's a lot to fit into a day to stay healthy such as: getting enough sleep; planning healthy meals; exercise; being outside in the sunlight; keeping the mind healthy etc. All this HARD WORK is definitely LESS HARD than struggling with the consequences of DIABETES, or CANCER, or ALZHEIMER'S, or being OBESE, or anyone of the myriad of degenerative (and preventable!) diseases that are WAY TOO PREVALENT these days." Dr Anna Cabeca

14.01.2022 5 Exercises for the posterior chain The posterior chain is the collective term for the muscles on the backside of the body that are the main drivers of explosive power. The posterior chain includes the glutes, hamstrings, and lower back, but also muscles of the upper body and core. Due to imbalanced training, the posterior chain is often weak in relation to muscles on the front of the body, especially the quads. Targeting the glutes and hamstrings with different exercises for power, strength, and muscle size will develop the posterior chain as a whole and build athleticism, as well as help to prevent injury.

13.01.2022 Don't have any gym equipment? Give the toilet paper workout a try! Credit: KaisaFit

12.01.2022 If you find yourself stress eating, this is a great article with practical advice.

12.01.2022 Getting out in nature is the best medicine this was a stunning double rainbow with the full moon underneath but unfortunately the phone couldn’t catch the beauty that we could see.

12.01.2022 Our little beautiful mascot flying so high

11.01.2022 Great News. If you want to live longer, Walkabout More..... Plus it doesn't take much! Walking briskly for up to a total of 75 minutes each week adds 1.8 years ...to life expectancy, according to a 2012 study of 655,000 adults published in PLOS Medicine. Stepping out 450 minutes per week will led to even bigger gains of four-and-a-half years. So maybe it's wise to consider less time sitting and more time striding out. be it with or without poles.#walkaboutactive #Fitnesswalking #Exercise #powerwalk #nordicwalking See more

11.01.2022 Consistency is key: 7 months ago Matt started walking a streak of 5kms a day, a few months later he added in a daily 7min workout. Since embarking on his journey he feels better, has more energy, more mobility and endurance. His paddling and surf fitness have improved and to top it off he has lost 6kg of body fat! He hasn’t done anything hard core, just stayed consistent and determined. Love your work Matt

11.01.2022 Body-weight training serves as your foundation and is the driver of all of your other strengths and skills. Strength tools such as kettle-bells, dumbbells, barbells, and sandbags are useless without having the proper body-weight strength and conditioning foundation.

11.01.2022 5 Steps to healthy living in a pandemic. As we find ourselves in a challenging time it is important that we look after ourselves, our families, friends and our community. By looking after yourself and sharing positive helpful information you can help others to help themselves. https://www.fiteducation.com.au/site/pandemic-health/

10.01.2022 Ireland’s Supreme Court has ruled that bread sold by the fast food chain Subway contains so much sugar that it can not legally be defined as bread!

10.01.2022 We are lucky at Fitness HQ to have an organic garden. Our little mascot has just helped pick one of our new season papayas. Papaya’s are packed with healthy nutrition. Here are 8 Evidence-Based Health Benefits of Papaya: -Delicious and Loaded With Nutrients. Papaya is the fruit of the Carica papaya plant. ... -Has Powerful Antioxidant Effects. ... -Has Anticancer Properties. ...... -May Improve Heart Health. ... -May Fight Inflammation. ... -May Improve Digestion. ... -Protects Against Skin Damage. ... -Delicious and Versatile. See more

10.01.2022 The pandemic may be affecting your relationship with food, coach Chris Carmichael has some good practical guidance for athletes in uncertain times.

06.01.2022 To have more energy throughout the day, try "movement snacking," which is breaking up your movement into brief, snack-sized portions. Research shows that breaking up your day with small bursts of nutritious movement can reduce your risk of early death by up to 35%. Try a few squats, push-ups, star jumps or walk around the block to get your snack fix!

03.01.2022 The first randomized controlled trial (RCT) of vitamin D in COVID-19 has just been published. The results are astounding: vitamin D nearly abolished the odds of requiring treatment in ICU. Although the number of deaths was too small to say for sure, vitamin D may actually abolish the risk of death from COVID-19.

02.01.2022 From tapeworms to arsenic this is an interesting and humorous read about some fad diets!

02.01.2022 Create your own "measuring-stick" "When it comes to staying healthy, we've been conditioned to focus on weight loss. The number on the scale has somehow become the determining factor as to whether you've failed, or you've succeeded. Weighing yourself on a scale is overrated because it’s really just one indicator. It tells you your weight and that’s it! It doesn’t tell you about your muscle mass. It doesn’t tell you about your core strength. It doesn’t tell you about your bo...ne density, or your heart health, or your lung capacity. And it doesn't take into consideration your moods, your positivism or your brain health. We are all diverse, our bodies are all unique, we are different races and ethnicity of every size, shape, height, and weight. The number on the scale is only one small indicator in the big picture of living a healthy lifestyle. It's time to start creating your own measuring stick. What’s your personal vision of a happier, healthier fuller life? Whatever it is, that measuring stick is unique to you. Make your own measuring stick and life becomes just a little more wonderful." Kathy Smith