Fit2Well in Ettalong Beach, New South Wales, Australia | Fitness boot camp

Fit2Well

Locality: Ettalong Beach, New South Wales, Australia

Phone: +61 410 499 489

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21.01.2022 Warming up the team

20.01.2022 Check out my new Flyer - Pilates and Fitness for over 50’s Classes starting Monday, 12th February! Please Share!

18.01.2022 Some fitness training homework, I wrote for my daughter’s Under 12’s Football Team, I thought I would share. In terms of fitness, Soccer (football) is a game of short bursts of high energy (sprints) and the ability to recover quickly for the next sprint. Along with that, it’s about endurance too - so you’re able to last a whole game without getting too tired. When you’re tired you lose fitness and make mistakes - affecting your ability to gain possession/keep possession of th...e ball, look up and pass accurately. So it is important to have good fitness as well as good skills with the ball. To help with speed and recovery, sprint drills are usually performed at training so at home your kids can just start working on their endurance and this could include Laps around the park, going for a jog/run with a parent or even cross training which is beneficial as well - for eg swimming laps and long bike rides with hills. In terms of lower body strength - squats, step ups, lunges and crab walks are great for building strength in our legs and butts (glutes). Our glutes are our power house and strong glutes will help with running and speed. To increase our power we can add exercises in like jump squats, jump lunges, box jumps and vertical jumps. Upper body strength is really important too so that when we go in for a tackle we can gain possession of the ball better using our body against the opposition. This is also where core stability (which I’ll mention later) comes in as well - think of centre of gravity (holding our body upright). If our upper body isn’t strong, we’re more likely to be knocked around by the opposition and lose the ball. So this is where exercises like push ups, triceps dips, pull ups/chin ups/static hangs will help. Further, with having a strong core as mentioned above, this will also help prevent injuries and keep our muscles aligned and balanced, along with keeping body stability. So for this we need to do exercises like front plank and side planks, slow bicycles with a twist, bridges and Bird/Dog - or try a Pilates class. And lastly Flexibility - always incorporating some stretching at the end of a training session. The more we strengthen, the more we need to stretch. When we strength train, our muscles shorten so we then need to lengthen them out again. If we have tight muscles we are more likely to get injured ie ‘pull a hammie’! So don’t underestimate the importance of stretching - also warm up first - don’t stretch a cold muscle! Please share and comment below if you have any further questions about any of the exercises

15.01.2022 Seed and Nut Bread - Yummo! Message me if you would like the recipe

10.01.2022 I listened to a Podcast last week with Robert Lustig. His 2010 YouTube video Sugar: The Bitter Truth has been viewed 7 million times. In his interview today, one Statement stood out for me, Eat Real Food = Less sugar, more fibre, Eat Processed Food = More sugar, less fibre. ... Fibre is really important in our diet as fibre pushes the food further down the intestine. So when you consume food with fibre you’re not feeding you, you’re feeding your bacteria and that’s a good thing because those bacteria then offset some of the negative bacteria that can lead to metabolic disease. The toxic byproducts of the negative bacteria can ultimately damage your liver and cause what we call insulin resistance. If you haven’t seen the video - it’s a must see! It goes for 90 minutes but it will really inspire you and motivate you to eat better!

07.01.2022 My Top 5 Tips for Reducing Body Fat 1. Eat less at night. The old saying breakfast like a king, lunch like a queen, dinner like a pauper - works a treat Most people have their main meal at night, usually lots of carbohydrates like pasta, rice, potatoes, even bread. Carbohydrates are for energy - If we don't burn them off, we store them as fat. Simple dinners like fish and salad, or steak and vegetables will help to shift some unwanted body fat. 2. Exercise before breakfast on...Continue reading

07.01.2022 I have had Graves Disease for 11 years (diagnosed after the birth of my daughter). Graves Disease is an Autoimmune system disorder that affects the thyroid gland. I’ve long known about the connection between gluten and it’s detrimental effects on autoimmune conditions. I listen to many podcasts, read articles, journals and follow many experts high up in the fields of nutrition, functional medicine, sport scientists and natural health; and the common thread amongst all these... professionals, is the negative effects of gluten on our health. Gluten is a family of proteins and is used in both whole grains and flours. When flour is mixed with water, the gluten proteins form a sticky network that has a glue-like consistency, so it’s like a binder and gives food their shape. In fact the name glu-ten is derived from this glue-like property of wet dough. Gliadin, one of the two major protein components of gluten, has a molecular structure resembling that of the thyroid gland. When gliadin breaches the protective barrier of the gut, and enters the bloodstream, the immune system tags it for destruction. These antibodies to gliadin also cause the body to attack thyroid tissue. This means if you have autoimmune thyroid disorder and you eat foods containing gluten, your immune system will attack your thyroid. What’s worse is the immune response to gluten can last up to 6 months each time you eat it. This explains why it is really important to eliminate gluten completely from your diet if you have an autoimmune thyroid disorder. There’s no 80/20 rule when it comes to gluten. Being mostly gluten free just doesn’t work. If you are gluten intolerant, you have to be 100% gluten free to prevent the immune destruction of your thyroid. Furthermore, there are no nutrients in gluten containing foods that you can’t get more easily and efficiently from other foods like coconut flour, almond meal, tapioca flour and quinoa, just to name a few. Even knowing what I’ve known for a long time, I just take my tablets, go gluten free for periods at a time and hope it will go away one day, but it doesn’t. You go into remission for a while and then it comes back. So now I’m getting older, I realise even more how important it is to be disease free, especially if I can help it along now. So I’m going to go gluten free 100% for at least six months and see how it effects my bloods. If anyone has an autoimmune condition and has tried gluten free or is gluten free, comment below. I would love to hear your thoughts In the meantime, I will post a recipe for Gluten Free Muesli which I made for the first time yesterday. It was delicious.

05.01.2022 Insulin Resistance and Exercise Have you ever wondered why you spend hours in the gym - slogging it out at Bootcamp classes, trudging through hour long runs and walks, whilst in turn following the conventional high carbohydrate, low fat, calorie restricted diets? Yet you still can’t seem to lose weight? Do you ask yourself how come my best friend or my work colleague can eat whatever he/she likes and they have never had a weight problem? Chances are you may have a metabolic d...Continue reading

04.01.2022 Intermittent Fasting Intermittent fasting refers to periods of fasting that last less than 24 hours but are done more frequently, from daily to weekly. The three most popular options are:... 1. One meal a day (OMAD). This is when you fast for just under 24 hours, say from dinner to dinner. This would be done two or three times per week, but some do it daily. 2. 5:2 diet. This diet was popularised by Michael Mosley about 5 years ago. This is where you eat normally for five days of the week and cut your calories to 25 percent of your normal intake on two nonconsecutive days of the week. 3. 16:8, a 16-hour fast, which means you have an eight-hour eating window - say, 11.00 am - 7.00 pm, 3-4 times a week, even every day if you can. There are many health reasons for intermittent fasting. It is mainly used as a weight loss technique. Basically, you’re consuming less calories, so it will help you to lose weight. Using the 16:8 method, has shown that you can actually drop from 3 to 8 percent of your weight over three to 24 weeks, according to a review of studies published in the journal, Translational Research; the same study also found that people lost 4 to 7 percent of their waist circumference, which means you can potentially shed the dangerous belly fat that builds up around your middle. Even better, intermittent fasting is less likely to cause muscle loss than continuous calorie restriction, according to research published in the journal Obesity Reviews. On a deeper level, the main effect is on your body’s insulin production. When you eat, insulin goes up; when you don't eat (or fast), insulin falls. This allows your body to begin to use some of its stored food energy, including glycogen and body fat. Also when insulin falls, other hormones increase, including noradrenaline and human growth hormone. These are responsible for the increased energy, well-being, and mental clarity seen with fasting. These hormonal changes have also shown to increase your metabolic rate by 3.6 to 14%. Metabolic rate is basically your body’s ability to burn calories. Further, Intermittent fasting can also help with the reversal of type 2 diabetes, prevention of cancer, and Alzheimer's, and help with anti-aging processes. I recommend you try the 16:8. I’ve been doing this version for the last couple of weeks. Instead of having breakfast when I get up, I take my breakfast to work and eat it at about 10.30-11.00 am. Apart from the added health benefits as above, it has helped me to cut out an extra snack mid morning and I’ve found I’m less hungry in the afternoon as well, finding I get through from lunch to dinner without snacking as well. So it’s really helping me to drop a few kilos! Let me know if you’ve tried this or you would like to give it a go!

03.01.2022 As we celebrate the last weekend of winter, and with the weather getting warmer now - it’s time to ditch the daggy tracky house pants and get active again! As I enjoyed a lovely long walk along the beach this morning, I was reminded of a recent study published in the Journal of the American Geriatrics Society. In this study it was found that women aged 63 to 99 who had a 30-minute increase in moderate-to-vigorous physical activity, there was roughly a 40 percent reduction i...n all-cause mortality! This isn’t surprising as we all know how important exercise is. What might surprise you, however, is that 30 minutes of very light activity - like household chores or walking slowly over short distances - led to a 12 percent reduction in mortality. Why is this important? Because when people think that only big changes can make a difference, they aren’t as likely to take action. If a completely sedentary person thinks they have to exercise vigorously for 30 minutes, five days a week to improve their health, they might be so overwhelmed by the magnitude of that change, that they end up doing nothing at all. But if we knew that even light activity - like doing some gardening, or taking the stairs instead of the elevator, or walking a half-mile to the store instead of driving - can make a meaningful difference, we’re a lot more likely to do it. And once we do, we’ll feel better, more confident, and more empowered to take the next step. Small changes = big impact.

02.01.2022 Why strength train for the over 50's Each decade our metabolism slows down. We can't eat as much as we used to. We put on weight easier. But there is another way to combat against the added kilos - Lifting weights!. Strength Training, also known as weight training and resistance training, is basically lifting weight. Anything from using using our own body weight to using dumb bells, bar bells and kettle bells, just to name a few! Women often fear that if they weight train ...they are going to bulk up, but that just isn't the case! It takes a lot of eating and a lot of hours in the gym to bulk up, including having high testosterone levels (which women just don't have enough of)! When we lift weights, we tear down muscle fibres. Then when we are at rest, our muscle fibres are repairing and rebuilding, becoming larger. Larger muscles fibres contract harder and produce more force. These larger muscles consumer more energy, requiring more glycogen, therefore, burning more calories!! So what do stronger and larger muscles mean for us - they will increase your metabolism, burn more calories, which in turn means you will burn more body fat faster and ultimately create a leaner, stronger body! If you would like to learn more about our strength training classes for the over 50s - please visit www.fit2well.com.au or contact [email protected]