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25.01.2022 Flexibility Part 1 How important is flexibility/being flexible? Being flexible is good but what is more important is not having tight muscles/muscle groups. The majority of people that have bad/ongoing back problems have tight hip flexors, tight hamstrings and tight glutes. The majority of women (occasionally men) who have patellofemoral pain (simplified we’ll call it knee pain) have a tight ITB... Allot of people who have protracted scapulae (or separated shoulder blades) have tight pecs Allot of people that sit all day using their arms (such as officer workers, students etc) have tight upper traps and tight levator scapulae (neck muscles) in addition they will often have tight hip flexors, tight hamstrings, and tight glutes. Now people who exercise and play sport can also have similar issues with tight muscles due to their muscles continually contracting (shortening) under load. Sprinting sports and or sprinters/runners often have tight calves, hamstrings, hip flexors and glutes People lifting weights and/or other forms of resistance on a regular basis often have tight muscles through their body The bottom line is everyone can get some sort of benefit from stretching, To keep muscles and muscle tendons from shortening over time To regain some lost movement in joints. To avoid injuries from stiffing up over time To have a better quality of life as we get older See more

25.01.2022 Looking Fit, No such thing It is amazing how many people come to the gym with intentions of looking fit, people will also comment on other people with the descriptive term of he/she/they look fit, well guess what? You can’t look fit, you can look solid, overweight, skinny, muscular, toned, buffed, hot, sexy but you can’t look fit. Fitness refers to your heart and lungs working together to circulate oxygen to your working muscles, the fitter you are, the more oxygen your C...ardiorespiratory system can deliver to your bodies muscles. You can be overweight and fit (heavyweight combatant sports, weight lifting, throwing sports, overweight people that do a physical job) just like you can have a naturally lean body and be unfit, so to put it simply fitness is something you cant see and what a person looks like on the outside has nothing to do with fitness See more

24.01.2022 Mmmmmmmmmmmmmm Chocolate One of the greatest temptations to mankind (or should I say Womenkind) Many of women have stated that chocolate is more important to then than sex (don’t think I’ll go any further with that one) Now I’ve been in the industry for well over 20 years and I know that me going on about the negativities of chocolate isn’t going to make any difference what so ever to those that like eating chocolate, however what I did learn around 15 years ago I would like ...to share with you. Firstly a couple of points I would like to out lay just to clarify a few things. We all know chocolate is high in fat, so what is the problem with fat? Carbohydrates have 4 calories per gram. Protein also has 4 calories per gram. Alcohol has 7 calories per gram. Fat has 9 calories per gram. Bottom line is you have to do more than twice as much exercise to burn fat off compared to carb’s and protein. What type of fat is in chocolate? Saturated fat, the fat that raises your cholesterol, blocks your arties and causes strokes and heart attacks So getting back to the point of this article, If you want to grab some chocolate then do so, but only get up 1 Freddo Frog, yes I am serious, if you buy a family block there is a good chance you will eat more than you planned on. After you dinner when your stomach is full/fullish you break you frog into 4 pieces, you place one piece on the top of your tongue and you MUST NOT chew the chocolate, you let it slowly melt and coat your tongue so all of your taste buds are satisfied, you then use your tongue to paint the roof of your mouth, the back of your lips and even such thee chocolate through your teeth, eating it slowly to enjoy every single morsel. Now often when we eat chocolate, we eat it quickly sometimes through guilt/anxiety, sometimes through excitement and we tend to chew it up quickly with our teeth and don’t really get to enjoy it as much as we could or should. Any way after you have finished your first piece of chocolate and there is minimal to no chocolate taste in your mouth you have your second, third etc eating all 4 pieces the same way. What you should find that it can take around 2 min to eat (not chew) each piece rather than 20 - 30 seconds to eat a whole frog, you should also feel more satisfied in regards to getting your chocolate fix and allot of people find that by the time they have finished their last piece, they can’t be bothered going through the whole process again. Now this isn’t going to work for everyone but what I would like to say is if you believe that this wont work for you, it wont work. If you try this with an open mind knowing that this has worked for many other people, then it could work for you. Good luck, By the way I love chocolate.

16.01.2022 Hi There, My name is Leith Darkin, I have been in the Fitness Industry for nearly 25 years. I’ve worked in the gym at the Ivanhoe Aquatic Centre, the Olympic leisure Centre and have been working part time at the Lilydale Squash and Fitness Centre for around 21 years in the capacity of Gym Instructor, Personal Trainer and Class instructor teaching Power Bar, Pilates, Boxercise, Living Longer Living Stronger etc. I have also run my own successful Personal Training Business in Kinglake for nearly 15 years and now I have moved to Warragul, I’m hoping to get some Pilates Classes up and running along with some Personal Training and depending on response, maybe some other classes as well

07.01.2022 Does walking burn more fat than high intensity training? Technically yes, when you are working at lower intensities your body tends to burn body fat at a higher level compared to higher intensity activities such as jogging, H.I.T. classes, circuit classes, weight training etc. When working at lower intensities, your body may utilise 50% of its calories from stored fat where at higher levels, your body may only utilise 35% of its calories from stored fat hence the mythical Fa...t Burning Zone. Now here is the trade off, yes you will burn more fat in the Fat Burning Zone, but overall you will burn considerably less calories than if you were working at higher intensities, for example an average walk may burn around 320 calories an hour where a H.I.T. class may burn around 500 calories an hour, this means there is a difference of 180 calories (these figures may vary depending on the individual and how hard they work). The key is to be in negative calories at the end of the day and the defecate will be made up out of your fat stores At lower intensities, the body may burn 50 percent of the calories from fat, while at higher intensities it may only burn 35 percent. But at higher intensities you burn way more total caloriesand more fat calories overallthan you do at lower intensities. See more

07.01.2022 Vitamin D Well it was a beautiful Spring day today (at least it was when I wrote this) with at least 4 more sunny days to follow which means you can get out in the sunshine (maybe exercise) and top up your Vitamin D levels before we go into winter. Vitamin D is a Fat-soluble vitamin which means it is stored in your fat and released slowly into your body, Vitamin D is made from your bodies cholesterol which is converted to vitamin D when your bodies skin is exposed to the sun.... Now we obviously need to be careful when exposing our bodies to the sun and if you’re not sure check the UV levels before going out, fortunately this time of year UV levels are much lower than Summer, meaning you can safely spend more time in the sun. Over the sunnier months your bodies will store vitamin D for you providing you get enough sun then your body will slowly release your vitamin D stores over Winter (or less sunnier months). These days Vitamin D deficiency is more and more common as we’re constantly told to cover up and more of us work indoors, like everything in life it is all about balance and or moderation and if you’re not sure or you don’t get much sun, you should get bloods done to see if you need Vitamin D supplementation. So why do we need Vitamin D? Vitamin D helps promote calcium absorption in our stomach which is extremely important in promoting and maintaining bone density and warding off osteoporosis. The right amount of sunlight will help keep your bones healthy See more

07.01.2022 Monitoring your Body/Fitness As I’ve stated previously your heart is a muscle and like all muscles, if you work it hard enough it will get stronger, as it gets stronger it can expel more blood with each contraction meaning it is more efficient at circulating blood throughout your body and it doesn’t need to beat as many time a minute to circulate the same volume of blood. Putting it another way a person with low fitness may have a resting heart rate of 80 beats a minute (4,80...0 beats an hour/134400 beats in 24 hours), where a person with moderate fitness may have a resting heart rate of 60 beats a minute (3600 beats an hour/86,400 beats in 24 hours), the weaker heart needs to beat an extra 48,000 beats a day to keep up with the stronger heart. One thing I have done over the last 25+ years is taken my resting pulse on a regular basis to see what is happening with my body, it generally stays around 60 beats per minute which is pretty good for an old grump, if my resting heart rate was to go up and stay up it would suggest that my fitness has dropped, likewise if my resting heart rate was to go down and stay down it would suggest that my fitness has increased. Your resting heart rate is like your bodies barometer and can tell you what is happening with your body, if you do a big training session and you wake up in the morning and your heart rate is up 5+ beats higher than it usually is, your body is telling you that you haven’t recovered enough from your previous training session to do another big session so either do a light session or skip training for another 24 hours or you will push your immune system down and risk getting sick. If you heart rate is up for no reason (meaning you haven’t been over training), it could be an indicator that you are starting to get sick Best time to take your resting pulse is first thing in the morning as soon as you wake up, find your pulse and count for 60 seconds, don’t take your pulse for 15 seconds then double it and double it again, if you are out by one beat when you count for 60 seconds, at the end you will be out by 1 beat, if you are out by 1 beat then you double and double, you will be out by 4 beats See more

06.01.2022 Yoyo Dieting Firstly I’d like to say that the human body through evolution does not understand Diet, the human body does however understand famine and can metabolically change to help you cope with famine, it does this by slowing down your metabolism so you don’t burn as many calories so you get further on a tank of fuel, meaning you wont need to consume as many calories as usual through the famine to survive, now this isn’t a guarantee that you will get through the famine..., it just means you have a greater chance to get through the famine. If you are lucky to get through the famine your bodies survival mode will kick in and help out by storing more fat on your body in case there is another famine and if there is and you are again lucky enough to survive your bodies survival mode will again kick in and store even more fat on your body in case there is another famine, and so on and so on, I think you can see where I am going here. See more

05.01.2022 What is fitness? Some of you who have been into health and fitness for a while have a bit of an idea/knowledge of some the components to fitness such as carbs ideally for fuel, maintain good iron levels (especially for women) the importance of oxygen, so what I am attempting to do here is to break things down into a simplified version for you, so you have a better understanding of fitness and what actually goes on within the body. As I recently stated, fitness is about your ...heart and lungs working together to supply oxygen to your bodies working muscles and as we get fitter, changers occur within our body, the main changes occur in our lungs, heart and in the cells of our working muscles Lungs Your lungs have the job of taking in air from your outside environment, then separating oxygen for your heart to deliver to your working muscles, exercising your lungs increases your lung capacity, meaning you can take in more air Heart Your heart is a muscle/pump and like all muscles, the harder it works, the stronger it becomes, as your heart get stronger, it is able to expel more blood with each contraction which means it doesn’t need to beat as many time a minute to circulate the same amount of blood and it is able to deliver more oxygen to your working muscles Cellular level - Inside the cells of your muscles are what’s called mitochondria which are kind of like small cells within a cell, their function is to convert oxygen and ATP (a refined version of carbohydrates) into energy, the fitter you are the more mitochondria you will have and the larger they will become so they can convert more oxygen and ATP into energy. Lastly, another really important component to fitness is your iron levels and as most of the people who will be reading this are women, I’m sure some of you will be familiar with this. Oxygen molecules adhere to haemoglobin in the blood so they can be transported around the body to your working muscles, iron is the main building block of haemoglobin so low iron means lower haemoglobin which then means less oxygen is getting transported to your working muscle cells so less energy will be created within these cells by the mitochondria Summary lungs take in air and separate oxygen, oxygen adheres to haemoglobin, heart sends oxygen to working muscles via the blood stream, within your muscles cells your mitochondria will create energy from oxygen and ATP (fuel), the energy created here makes your muscles contract. See more

03.01.2022 Eating different to everyone else One of the biggest negativities I face when discussing nutrition with clients that want to lose weight is that they are under the belief that they are going to have to eat different meals to the rest of their family or even worse, if preparing meals themselves, they are going to have to go to the extra effort of preparing 2 different types of meals, one for themselves and one for the rest of the family, this doesn’t have to be the case. 1) Th...e obvious choice would be to get the whole family to eat healthy and you calorie count your portion size. 2a) There are/could be times where the rest of the family want to eat takeaway or not so healthy food at home which you can take part in so long as your portion size fits into your allotted calories. 2b) You can also restrict calories in other meals during the day and save them for your splurge with the rest of the family 2c) You can also go the gym that morning and do an extra hour of hard work which will give you around 400 extra calories to add to your allotted calories for your splurge with the family 3)When going out to dinner with your partner or partner and family, ideally prepare a week ahead, subtract 100 calories from your daily calorie intake for the week so you have an extra 600 calories up your sleeve to enjoy yourself with your partner/partner and family As I have said before, nutrition is nothing more than preparation so make sure you set yourself up to succeed not fail See more

02.01.2022 Thunder Thighs What I would like to talk about here is spot reduction which is targeting a certain area in your body in hope that the fat in that area will reduce, classic examples are abs, thighs and butt. Allot of exercise enthusiasts out there believe that the more ab work they do, the flatter their abs will be, well guess what, everyone has a six pack and doing more and more ab work to target your abs and obliques won’t reduce the fat on top and expose your six pack, if... anything, over time this may thicken up the muscles making your waist bigger. When looking at the thighs and butt, I would firstly like to note that the thighs are the largest muscle group in the body so out of all the muscles in the body they are going to grow the most from exercise stimulation, people who have been overweight or obese will naturally have thick set thighs from carrying around that extra weight and I’ll explain why, if you are 20kg overweight, the extra weight is a training stimulus for your legs to adapt to so you can get around, like wise if you are 50kg or 100 kg overweight your legs are going to be even stronger/musclier so your legs can move your body around. So if reducing the size of your butt or thighs is your training goal, then going into the gym and hitting them with a relentless onslaught every or nearly every time you come into the gym especially with heavier weights, will make no difference to the fat in these areas and may actually be inhibiting you from reducing the size of these areas. I have personally seen many women over the years who have increased the size of their thighs and butt through over stimulation when their goal was to reduce these areas. See more

02.01.2022 Flexibility Part 2 Increasing your flexibility is no different to any other form of training, if you want to improve on your flexibility you have to put aside time on a regular basis. Although myself and other instructors write stretching at the bottom of your training cards, most people don’t take the time to stretch and if they do it is often rushed and not done properly. The reason that gymnasts, dancers, etc are so flexible is firstly because they started so young and se...Continue reading