New Horizon Fitness in Nerang, Queensland, Australia | Sports & fitness instruction

New Horizon Fitness

Locality: Nerang, Queensland, Australia

Phone: +61 417 643 782

Address: NEW HORIZON FITNESS 4211 Nerang, QLD, Australia

Website: http://www.newhorizonfitness.com.au

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25.01.2022 Achy Joints? Read on.... ;) Joints are the connections between bones in your body that allow for movement. Each joint has tissue called cartilage that covers the ends of your bones. This tissue acts as a cushion where your bones meet. ... Lack of exercise, age, and certain ailments can decrease the health of your joints. But the good news is, there are plenty of things that you can do to increase your joint health! 1 Low impact exercise, like walking or swimming, increases blood flow to your joints and allows the blood to carry necessary nutrients to your cartilage. Walking frequently also significantly decreases joint pain and stiffness. Incorporating a 30 minute walk into your daily routine is a simple, easy, and fun way to increase your joint health - and your overall health! 2 Stretching after a workout, when your muscles and joints are already warmed up, also increases joint health. Exercise loosens the ligaments and tendons surrounding your joints - so a post exercise stretch will be even more beneficial. 3 Opting for an anti-inflammatory diet (rich in fruit, veggies, beans, nuts, and fatty fish) can also increase joint health. If you need help developing a low-impact workout plan and a joint-healthy diet, my training programs may be just what you need!

25.01.2022 ## The Truth About Protein ## All of the calories we eat comes from either a carbohydrate, fat, protein, or alcohol. Aside from alcohol, the body needs all of these (carbs, protein, and fat AKA macronutrients) to function.... Protein is needed in the body to build and repair tissues, carry oxygen in the blood, and for a healthy immune system. Protein is also important for blood sugar control and keeping you feeling fuller for longer periods of time. Pro Tip: That is why it is recommended that every meal (and snack) should contain some form of protein. The liver and kidneys play a key role in breaking down, making new and processing proteins. There have been concerns that too much protein can cause bone loss, organ damage or have other negative side effects. As with anything, it is possible to have too much protein BUT that would be extremely hard to do. A general guideline for protein intake is anywhere from 0.8 to 2.0 grams of protein per kilogram of body weight. Your protein intake will vary from person to person, depending on age, sex, daily activities and their goal, whether it be weight loss, weight gain or maintenance. The dangerous level that may stress the liver and kidneys is around 3.5 to 4.5 grams per kilogram of weight. Despite concerns that too much protein can cause bone loss or organ damage, studies show that protein, even in semi- large amounts, does not seem to be harmful to a person with no pre-existing conditions. Protein intake is actually shown to promote dietary-calcium absorption and bone growth. On the other hand, low-protein diets have been associated with higher risk of hip fractures. What questions do you have about protein?

24.01.2022 What can we say about 2020 that hasn’t been already said? Most of us want to put 2020 behind us and focus on 2021; but the thing about challenging times is that they have a way of bringing out the best in us - I wonder what this has been for you? For me here is what 2020 has been like for me; I have learned so many things, but the most important have been (and in no particular order): * How to be more patient... * To appreciate the little things in life and look at the bright side * How to spend time alone and reconnect with myself * What 1.5 metres looks like * How to Zoom with your besties * That essential workers are heroes * How to get refunds for holidays * The value of a hug * The importance of family and friends * How to grieve from a distance * Adapting and creating new routines * To be in the moment * The importance of rest and relaxation * How to laugh and have fun!!! I am very humbled to have such loyal and committed clients and it is my greatest honour to work with them. Thank you again for your commitment and continued pursuit of your health and wellness. I firmly believe that personal training is like any other relationship - built on respect, trust and commitment. I do not take lightly the responsibility my clients place in my hands regarding the personal health and wellbeing. Thank you for your support - I count my blessings and wishing you all much more. May the New Year bring you warmth, love and light to guide you through 2021. And, I look forward to working alongside you... Keep your eyes peeled in the New Year for my whole food recipe book and smoothie recipes; they are awesome and you will love them !!! In fitness + health, Carolyn X

24.01.2022 The Uncomfortableness Of The Weight Loss Process As much as we hate to admit it, comfort keeps us the same. Discomfort moves us forward. Discomfort is part of the process of change.... Our primitive brain likes to keep us safe. When we put ourselves out there, the primitive brain goes into panic mode. It is uncomfortable. We naturally find failure uncomfortable. Back in the day, the primitive brain viewed failure as life or death. If you failed to run away from a wild animal, you could die. Extreme, but you get the idea. Now, failure looks a little different. Maybe it is rejection or anxiety. But the primitive brain does not understand that difference. If you are able to understand where this discomfort comes from and recognise that putting yourself out there is required in order to grow, you will not only be able to handle the discomfort - but use it to propel you forward. The reality is that nobody really likes the feeling of being uncomfortable. It is very uncomfortable to change. It’s uncomfortable to do new things. It’s uncomfortable to fail. It’s uncomfortable to put ourselves out there. How do you get good at discomfort? You get uncomfortable more! The more you put yourself out there and embrace discomfort, the more you grow and reach your goals You have to keep moving forward. What will you do this week to get out of your comfort zone?

23.01.2022 So inspiring. Age definitely has NO limits!!

22.01.2022 ## Gluten Free Quiche ## A breakfast classic, but can be lunch or dinner with a green salad. Made gluten free with a spinach cheddar crust! It would be super easy to eliminate the cheese in this recipe to making it dairy free. Ingredients:... For the spinach crust: 2 packages frozen, chopped spinach, thawed and thoroughly drained of water 1 egg, lightly beaten 1/2 cup shredded sharp cheddar cheese 1/4 cup grated Parmesan cheese For the filling: 4 eggs 3 egg whites 1 cup shredded mozzarella cheese 1 tomato, sliced 1/4 cup basil 1/2 onion chopped Instructions: For the spinach crust: preheat the oven to 210 C. In a large bowl, mix everything together until well combined. Coat a cast iron pan, or similar, with oil spray or olive oil and cover the bottom with the spinach mixture. Bake for about 17 minutes until spinach crust is set, firm and slightly browned on top and edges. Remove from oven and set aside. Lower the oven's temperature to 190 F and prepare the quiche filling. For the filling: In a large bowl, mix all of the ingredients, except tomatoes, together and pour on top of spinach crust. Layer top with tomato slices and a sprinkling of parmesan cheese. Bake for 30 minutes or until the quiche is set and fluffy.

22.01.2022 ## NUTRITION & EXERCISE RECOVERY ## When we exercise, our bodies break down muscle. Muscles grow when they rest and recover.... So optimising recovery is an important part of exercise. There is a thing called the anabolic window. This means that there is about a 30 minute window after exercise or performance that is the ideal time for your body to use carbohydrates (glucose) and protein. During this time, the muscles can better absorb protein, carbs, and other vitamins and minerals. The goal is to replenish muscles so that they grow and recover faster. Eating carbohydrates immediately after exercise replenishes glycogen storages (what the body uses for energy) two times more than if you consumed them 2+ hours after exercise. Adding protein with carbs to the post workout meal maximises the body’s ability to restore glycogen levels, reduce muscle damage, and repair muscles. A combination of fast and slow digesting carbs will help to immediately replenish energy needs and aid in prolonged energy. Fast-acting carbohydrates (aka simple carbohydrates) are easy to digest and supply the body with energy very quickly. Simple carbs are mostly found in refined grain products, some fruits, and some dairy. You can also find them in high-sugar foods such as candy and soda but these are not your ideal choice for fast-acting carbohydrates! Note: Simple carbs can be a good option before a workout if you need a quick boost of energy. Slow-digesting carbs such as yams, wild and brown rice, beans, legumes, vegetables, red potatoes, oat bran, rolled oats, and whole-grain and whole-wheat breads are loaded with nutrients and fibre. These foods produce relatively slow increases in blood glucose. The recommended ratio of carbs to protein varies between experts but is generally 2:1 to 4:1 carbs to protein ratio. For example, 50 grams of carbs and 25 grams of protein (2:1) or 60 grams of carbs and 15 grams of protein (4:1). Here is the thing timing meals around workouts has been used by athletes and bodybuilders for decades. However, many studies show that most people don't need to replenish carb or protein stores right away. If you ate a few hours before a workout, your body will likely be able to use some of that fuel during the anabolic window. So, eating exactly 30 minutes after your workout may not be so crucial. However, if you are working out first thing in the morning or are in a fasted state (have not eaten for 3 hours or more), then you will need that anabolic window to replenish your energy stores and repair the muscles. And finally, follow up with a balanced meal within 4 hours. ;)

21.01.2022 Is thinking about your fitness goals this year starting to stress you out? What is something awesome you want to achieve this year? This year try something different and choose goals that are comfortable and realistic for YOU, nobody else but you. # Some simple goals could be: # To move pain free # Enhance your sleep quality... # Improve your balance and stability # Change up your routine # Drink more water # Feel good in your body # Increase stamina and energy levels # Increase your reps and weights # Give yourself a compliment or gratitude every day # Make more time for yourself If you are burned out and exhausted from constantly chasing fat loss or focusing on the scales, tackle some of the goals I have shared above. Harness the power within you! You’ll be amazed at what happens to your mind and. body when you change your approach to nutrition, health and fitness. Here’s to a fabulous 2021!! CX

21.01.2022 My Three Favorite Simple + Effective Nutrition Tips Ever feel overwhelmed with all of the different diets, conflicting advice and changing ideas when it comes to health and wellness? ... My goal is to help you sort through all of the information and mis-information you read and hear online. I want to help you reach your goals by simplifying life - not making it more confusing! With a Diploma in Weight Loss Consulting and Food Coaching Certification, think of me as your go-to resource to ask fitness + nutrition questions! Below are my three favorite simple yet effective nutrition tips. :) ONE: Read the label. Most processed foods have a lot of unnecessary added sugars and chemicals. Your body does not need these additives. In fact, they can be detrimental to your health and wellness. Choose whole foods (foods that are sold in their natural state) or food items that list ingredients that are easy to read and pronounce. TWO: Moderation beats deprivation. Our bodies require a balance of fats, vitamins, minerals, proteins, and carbs. (That’s right. Your body actually needs some carbohydrates for energy.) Each macronutrient serves a purpose for your body. Moderating amounts and balancing your body’s needs is the key to a sustainable and beneficial relationship with your diet. THREE: One size does not fit all. We all have different bodies, schedules and goals. It is important to define your health and wellness goals so that you can develop a nutrition plan and build healthy habits that will work towards your goal. What questions do you have about diets or nutrition?

21.01.2022 ## 5 Reasons NOT To Weigh Yourself ## It’s motivating to see your body is changing when you are getting into shape. But stepping on the scales is a risky way to measure progress. Here are five reasons why you shouldn’t weigh your success: 1) Scales show weight, not body composition muscle weighs more than fat. So, the number on the scales stay the same or even increases as you gain muscle and lose body fat. Scales don’t measure these positive metabolic changes.... 2) Scales show daily fluctuations your weight can very by 2-3kgs each day, depending on what you eat, hydration level, fluid retention and bowel movements. Daily weight changes do not reflect changes in muscle or fat. 3) Scales distract you from better habits obsessing about kilos takes your mind away from celebrating positive habits, like eating two fruits today or achieving three workouts this week. Ensure you cheer for all your small changes. 4) Scales shouldn’t dictate your mood so the scales didn’t change today it doesn’t mean you have to feel down. Don’t let your bathroom scales set your mood for the day. 5) Scales show a umber, not how you look if your clothes fit better, you look more toned in the mirror and people comment that you’ve lost weight why weigh yourself. You’ve got enough proof it’s working! So, now to measure success? Weigh yourself once when you start exercising, or beginning your new journey, or whatever you may wish to call it. Then use tape measurements (waist, hips, chest, etc.), the mirror and how your clothes fit, to see changes. Check for changes once a week, or less often but NOT every day. You can weigh yourself after four weeks if you need to, but I’m hoping you’ll see and feel your success without it. Now that you’ve finished reading, you may want to consider putting your scales away, out of sight, out of mind. I’m serious if you feel like you have become a slave to them, then take a new approach and liberate yourself. It will feel like you’ve just got rid of a bad friend., You don’t need them xx

20.01.2022 BEST TIPS FOR A STRONG CORE A strong core is important for stabilizing the lower back, enhancing balance and coordination, improving posture, and providing a strong foundation for more power (running, jumping, golf swing, etc.) If that is not reason enough to strengthen your core (abdominals, low back, and glutes), weak core muscles can leave you susceptible to poor posture, lower back pain, and muscle injuries.... Here is a quick drill for better core strength and improved posture # Take a deep breath and pull your belly button in towards your spine. # Exhale and relax your shoulders but keep your belly button pulled in. # Keep breathing. You may feel like your chest is poked out a bit.. That’s ok! This straightens your spine improving your posture and taking pressure off your lower back. Remind yourself to do this quick drill throughout your day. Your core will get stronger and your posture will improve - and you will most likely feel a little less pressure in the lower back.

19.01.2022 Are You Getting Enough Movement in Your Day? With all of the apps and technology available today, people are more aware of how much movement they are getting. But how much movement should you be getting each day?... Studies show that the average adult walks between 3,000 and 4,000 steps per day. An ideal number of steps is actually closer to 10,000 per day. With so many of us working behind laptop screens all day, it is no surprise that the average person is falling behind in movement! Start a baseline to determine how many steps you are getting each day. Then work your way up to the ideal amount by setting a goal to add 1,000 steps per day each week. Adding a 20 - 30 minute walk to your daily routine is an easy way to increase your movement. A few of my free fav movement apps are: Map My Fitness; Couch to 5K Free; Map My Walk (by Under Armour); Pedometer++ Do you track your steps/movement? If so, what is your favourite movement app to use?

18.01.2022 Mythbusters About Your Nutrition Media and the nutrition market is saturated with advice and guidelines on what NOT to eat. But the truth is, with most things, moderation is required. Not total avoidance. ... Myth #1: Salt is bad for you. High amounts of salt have been linked to high blood pressure. But your body also needs salt! A lot of processed foods have a high amount of salt added to them, which over saturates the body with sodium. Moderating your salt intake by eating whole foods is much more beneficial than attempting to cut salt entirely out of your diet. Myth #2: Egg yolks are bad for you. Egg yolks get a bad rep for being high in cholesterol. And a lot of weight-loss fads have included opting for egg whites and avoiding egg yolks. But egg yolks actually have a lot of protein and other nutrients that your body needs. Studies have also shown that the link to higher cholesterol has been exaggerated. Myth #3: Red meat is bad for you. As with so many things that we consume, red meat has been linked to an increased risk in cancer. While overly processed or smoked red meats can carry certain compounds that may be detrimental to preventing cancerous cells, red meat in general - and in moderation - does not pose the risk that many fear. Eating a healthy, balanced diet, exercising regularly, avoiding tobacco products, and limiting alcohol consumption are much more important than cutting out red meat. Moderation is the key! With so much conflicting information available about nutrition, it can be hard to tell the truth from the myths! I have a small guide on debunking food myths, leave a thumbs up if you want it!

18.01.2022 ## Why I Don’t Share Before & After Photos ## As a personal trainer, I always recommend multiple ways to track progress and let my clients choose what works best for them, from progress shots and body measurements to weigh-ins and blood pressure improvements. Week to week there may not be huge changes in their photos, but when you start to compare their first photo to one six months later or a year later, it can be truly inspiring. However, I am not all about before and afte...r photos; the majority of my clients do not train with me to lose weight, for them it’s all about their strength, health and wellbeing. New Horizon Fitness is a very private gym where women come to me who are intimidated by the gym culture. Some of them are dealing with all sorts of issues, whether it be menopause, stress, chronic illness or pain, poor self-esteem, and depression. Privacy is important to them. My point here is that I don’t share any of my clients’ before and after photos and this is how they like it. So you will never photos of them on Facebook, Instagram or even my website. I don’t just help them get fit, healthy and toned, I support them emotionally every step of the way. If this is something I can help you with, then give me a call on 0417 643 782, I would love to chat with you.

17.01.2022 ## How To Get Out Of Your Comfort Zone And Make BIG Things Happen ## As much as we hate to admit it, comfort keeps us the same. Discomfort moves us forward. Discomfort is part of the process of change.... Our primitive brain likes to keep us safe; when we put ourselves out there, the primitive brain goes into panic mode. It is uncomfortable. We naturally find failure uncomfortable. Back in the day, the primitive brain viewed failure as life or death. If you failed to run away from a wild animal, you could die. Extreme, but you get the idea. Now, failure looks a little different. Maybe it is rejection or anxiety. But the primitive brain does not understand that difference. If you are able to understand where this discomfort comes from and recognize that putting yourself out there is required in order to grow, you will not only be able to handle the discomfort - but use it to propel you forward. The reality is that nobody really likes the feeling of being uncomfortable. It is very uncomfortable to change. It’s uncomfortable to do new things. It’s uncomfortable to fail. It’s uncomfortable to put ourselves out there. Discomfort is all about doubt and fear and confusion. There is no such thing as being fearless (unless you are a sociopath). So if you are asking a lot of yourself, you will be afraid - and uncomfortable - a lot of the time. How do you get good at discomfort? You get uncomfortable more! The more you put yourself out there and embrace discomfort, the more you grow and reach your goals. You have to keep moving forward. What will you do this week to get out of your comfort zone?

16.01.2022 ## All About the Best Stomach Exercises ## It is only natural, most people want to look their best, and exercising their stomach muscles is usually a huge part of most fitness programs. If so, much time and energy is going to be focused on this muscle group, it is a good idea to know what the best stomach exercises are. There are many resources available for finding the best stomach exercises, and plenty of people to say what they consider the best, so how can a person decide... for themselves which truly are the best exercises for working their stomach muscles? First of all, it is important to note that the best stomach exercises are those that you are willing to do. No matter how effective the exercise is, if you are not going to do them consistently the exercise will not benefit that you. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people. When a you decide on a fitness program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. Simply concentrating on one area of your stomach won’t be as effective all over. The best stomach exercises combine working the oblique, which are the side muscles, the lower abdominals, the mid-section and also the upper section. Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique. Lastly, if you add in a basic leg raise to the mix then you are working almost all areas of the abdominals. This is a great little set to do every few days: 10 Crunches 10 Side Crunches Left 10 Side Crunches Right 10 Leg Raise Repeat 3 to 6 times Pilates is also a great way to work out the entire abdominal area and more. The reason for this is because in Pilates, the whole focus is on the core. Every movement in a Pilate's workout will work the stomach muscles either directly or indirectly. Remember again though that all our bodies are different and just because one person may consider a specific exercise to be the best stomach exercise for their body, that does not necessarily mean it is the best exercise for your body. Each person's body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best (or the technique is off) and you should ask me about helping you come u with a more individualised program.

16.01.2022 EASY-AS-PIE ROASTED VEGGIE CAULIFLOWER PIZZA Healthy, gluten-free, vegetarian, and topped with roasted capsicum, onions, zucchini, jalapeño peppers, cheesy goodness, and delicious flavourings! Ingredients... 1 30cm frozen cauliflower pizza crust (or homemade cauliflower crust) 1 capsicum, seeded and sliced 1 small zucchini, sliced thinly onion, sliced thinly 2 jalapeño peppers, sliced thinly (optional) 1 tablespoon olive oil 1 teaspoon garlic powder Salt & pepper 1 tablespoon chopped fresh basil (save some for garnish) cup pizza sauce (or tomato sauce) 1/3 cup shredded mozzarella cheese 1/4 cup shredded parmesan cheese Instructions: Preheat oven to 220 degrees. Bake the cauliflower pizza crust according to directions until slightly golden. Remove and let cool. Lower the oven to 200 degrees. Lay out the capsicum, zucchini, onions and jalapeño peppers on a sheet pan in a single layer. Coat with olive oil, garlic powder, salt and pepper. Roast in the oven for 30 minutes. Coat the cauliflower pizza with the pizza sauce, and top with the roasted veggies, basil, mozzarella and parmesan cheese. Cover the edges with thin layers of aluminum foil to prevent burning. Bake for 5 minutes at 220 degrees. Grill for another minute until the cheese browns slightly. Remove and sprinkle with more fresh basil. Source: Asian Caucasian

16.01.2022 ## 5 REASONS WHY A STRONG CORE IS IMPORTANT ## Core muscles basically include everything in the middle of your body including your buttocks, hips, abdomen and back. Your core muscles work in harmony to manage most body movements. ... We use our core muscles for so many daily activities such as walking, sitting and standing, and bending down to pick things up. Our core muscles are necessary for basic mobility. And having a strong core is also super important when it comes to working out. In fact, most activities require stable core muscles for basic execution, balance, and to prevent injury. Here are five reasons why a strong core is important Increases balance and stability Allows for better control and more power behind your exercise movements Increases stamina because your body will not need to exert as much energy to maintain posture, positions, or balance. Increases performance of activities - allowing you to run faster, jump higher, and push harder. Significantly decreases your risk of injury when working out. A strong core protects your spine, prevents back strain and reduces pressure on your knees and hips. Whether you are playing a sport, doing yoga, lifting weights, running, or just doing work around your home, your abilities (and injury risk) are influenced by your core strength. Planks, side planks, single leg bridges, and lying hip abductions are all great exercises to increase core strength. Do you need help incorporating core muscle exercises into your daily work out? If so, my exercise programs can help!

16.01.2022 How To Embrace Change Change is hard. Change means you have to do something new, different and likely, will take some adjusting. ... The first day of waking up when it is still dark out and going to the gym is HARD. It hurts and it’s uncomfortable. You come home and you’re tired and you’re sore for days. The first day of putting on your sneakers and going for a walk after dinner is HARD. Sitting on the couch would be so much easier and better right now. The first week of grocery planning and meal prepping is time-consuming and HARD. There are a million other things you could be doing right now. You see little to no immediate results or gratification. And it is SO HARD to delay gratification for weeks or even months before you start to see some results - especially when the work is uncomfortable. But The more you go to the gym or take that walk or prep your meals, the easier it gets. When we repeatedly do a task, it gets easier and easier. Momentum carries momentum. And anything worth doing is going to require change and discomfort. You can do HARD things! Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty I have never in my life envied a human being who led an easy life. I have envied a great many people who led difficult lives and led them well. Theodore Roosevelt Is there anything in your life (fitness or non-health related) that was hard at first but got easier as time went on?

15.01.2022 ## What Is All the Hype About Juicing? ## Let’s start with defining juicing. Juicing is a process that extracts the juices from fresh fruits and vegetables.... Why juice? Juicing has been said to boost your immune system, help with weight loss, lower your risk for cancer and other health issues, and provide balance to your digestive system. Drinking fresh, pure fruit juices also provides phytonutrients, which are powerful nutrients that increase the strength of your immune system. Some people choose to replace meals with juice in order to lose weight. But here is the thing all of those nutrients that you are getting from juicing are the exact same nutrients that you would be getting if you ate the fruit whole. And a major con of juicing (aside from the work, clean-up and large amounts of fruit you would have to buy) is that you don’t consume the fruit skin, which is where all of the fibre is contained. So by juicing, you are actually losing some of the benefits of eating the fruit. Fibre plays a key role in weight loss so if you are juicing to lose weight but missing out on the fibre, it is a little counter intuitive. A great alternative would be to blend your fruit. This allows you to keep all of the benefits of eating fruit because you can still consume the skin! Plus, you can throw in some protein or fat for a balanced meal versus an all-carbohydrate fruit juice (because fruit is a carbohydrate) - that will likely leave you hungry soon after!. That being said, sometimes it is easier to grab a drink and go! The IMPORTANT thing to note here is when fruit juicing watch out for sugar content kand excess calories if your goal is to lose a little bit of weight. You would be surprised at how many calories add up by the time you include some protein powder and various fruits. So, is juicing worth it? As with all things in nutrition and life there are varying theories. Based on the loss of fiber (a necessary part of your diet) when juicing and the fact that you can get all of the same nutrients from eating fruit juicing might seem like a lot of work for a lesser effect. If you feel you are not able to eat enough fruits and vegetables throughout the day, juicing may help you get those important vitamins, minerals and antioxidants. But if you are using juicing as a means to lose weight or in an attempt to get all that you can from fruit, eating or blending whole fruit is the better alternative. What are your thoughts on juicing?

15.01.2022 Low Fat vs. Low Carb Diets Low Fat vs. Low Carb For Weight Loss There is no evidence that a low-fat vs. low-carb diet is better when it comes to weight loss. ... Creating a calorie deficit is what is important in weight loss. Fat is high in calories so it is easy to overeat. We need fat in our diets to provide us with energy, make and balance hormones, form cell membranes, form our brains and nervous system, transport vitamins, and give us omega-3 and omega-6 fatty acids that we can’t make on our own. If we don’t eat enough dietary fat, we don’t properly absorb vitamins A, D,E, and K - which can lead to deficiencies of these fat-soluble vitamins. Fat Truth - Trans fat (found in processed foods) is the only kind of fat that has been proven to be detrimental to health and has been linked to coronary heart disease. Many people think that the glycemic index of a food makes it healthy or unhealthy and that obesity is caused in part by the body’s insulin response to carbs. Yet research does not necessarily support that. Carbohydrates are the main source of energy for our bodies. They include things like fruits and vegetables as well as breads, pasta, sugary foods, etc. Once carbs are broken down and absorbed, simple sugars go to the liver to fill energy stores. After that, they enter the bloodstream and other cells of the body. Insulin is then released in reaction to the sugar. A larger insulin response can be beneficial at certain times (like after an intense workout) and not so beneficial at other times (like before bed). Carbohydrate Truth - As long as you do not overindulge, there is nothing wrong with carbohydrates. Check out my FB page for more Truths and Myths. ;)

14.01.2022 I love the flexibiity I have working from home! Are you a fan of working from home? YAY or NAY

13.01.2022 A beautiful fun afternoon with my PT clients who have worked super hard this year despite the pandemic challenges we endured and with my gym closure earlier in ...the year. I feel very lucky to work alongside these women, who are each on their own personal health and wellbeing journey; I learn so much from them See more

13.01.2022 Excellent read...

13.01.2022 Are you a cat or dog person? I am both, but our Jessie is particularly special with all or my beautiful clients.

11.01.2022 FOOD PREPARATION + PLANNING Many people jump straight into a weight loss or exercise program relying on their newfound enthusiasm without giving planning and preparation much thought!! Ultimately this results in disappointment when they quit because they were not properly prepared or they didn’t get the results they had hoped for ... so have a listen here and if I can help you please contact me!!!

09.01.2022 Hilarious and looks like so much fun!!

09.01.2022 ## Positive Affirmations in Stressful Times ## How do we practice gratitude and abundance when we feel stressed or overwhelmed? Affirmations are a simple and proven way to rewire our brains. ... Much like exercise feeds our bodies, affirmations feed our brain positivity. Ever hear the saying, "We are what we think"? This means that your life is dictated largely by your thoughts. But recognising this is just the first step. You must then translate those thoughts into words - and then into actions. Here are some positive affirmation examples you can try today: Today, I am content and calm. I am blessed with so many talents that I will use today. My body is healthy, my mind is strong, and my soul is content. My thoughts are filled with positivity and thankfulness today. I radiate positivity, kindness, and encouragement. I encourage you to come up with your own affirmations that fit your life and try saying a couple out loud now.

09.01.2022 Today is LEG day; here is my workout... Tube walk (warmup) Leg press (singles) Side loaded squats (Torsonator Bar)... Step ups Reverse lunges 4 sets; 15 reps 20 minute sauna

07.01.2022 Wishing you all a very Merry Christmas and best wishes for the New Year. 2020 has been a very tough year for so many. The pandemic has had a disruptive impact on our lives, but I believe it has shown us the value of partnerships and communities and how, together, we can make a difference to peoples’ lives. This year has taught me many lessons and I feel strengthened and enriched by them all. I am so very grateful to the clients who’s lives I have helped transform (no matter how small) throughout this year and I look forward to the new year to see what 2021 will present for them. So, now it’s time to relax and enjoy with family and friendsCarolyn X

07.01.2022 What reservations do you have about starting an exercise program?

07.01.2022 ## How Daily Walks Can Boost Your Mood ## Walking might be the simplest, low-impact form of valuable aerobic exercise. Not only is it easy and free to take a walk, but there are many serious health perks. We all know that walking is good for your physical health, but did you know that walking for just 30 minutes each day can also significantly improve your mental health, mood, and life?... Studies also show that, as we age, daily walks can decrease cognitive decline and memory loss! When you exercise, your body releases endorphins. Endorphins naturally boost your mood. And an added bonus of walking outside for exercise is that you also benefit from breathing fresh air, soaking up the sun, and appreciating your surroundings. Because walking is rather low impact, you can take a walk with a friend or your family and enjoy a chat and some quality time while you get your work out in! It is a great activity for all ages. You can teach your children (or grandchildren in my case) the value of daily exercise, enjoy time with your family, take your dog with you, or just get out on your own for some quiet, private time. Taking a walk by yourself allows you time to slow your thoughts and destress. So whether it is taking a walk with your family after dinner or a morning stroll with your coffee before work I challenge you to add a walk to your plan today! Fitness and healthy lifestyles consist of daily choices. Let me help you learn how to make those choices! My programs offer guidance and support so that you can choose the happiest and healthiest lifestyle for you and your family!

06.01.2022 http:// GOT A BAD HABIT YOU ARE TRYING TO BREAK? // Maybe it is late night snacking or pancakes in the morning instead of a healthy breakfast? This two-word fix to breaking bad habits can increase your chances of success by up to 8 times says Marie Forleo.... TWO word habit: Say "I don't" instead of " I can't" EXAMPLE: I don't generally eat past 8pm (unless I am starving!)" or "I don't eat crap for breakfast" https://www.marieforleo.com/2017/05/break-bad-habits/

06.01.2022 # PRE-EXERCISE NUTRITION ## While the average exerciser can benefit from nutrient timing (pre- and post-workout meals), most people can meet their workout nutrition needs by eating a healthy, well-balanced meal 1-2 hours before exercise and another within 1-2 hours after exercise. But let’s dive in a little more though, shall we? ;)... A pre-workout meal is usually eaten 2-3 hours before a workout and includes a balance of carbohydrates, fat, and protein (a balanced meal). So, you can see that if you are eating every few hours, you are likely to be within that anabolic "window". Some people choose to eat closer to their workout. If you are eating less than an hour before a hard workout, opting for something liquid, like a shake or smoothie, will allow your body to digest the nutrients more quickly - helping you to avoid getting an upset tummy during your workout. If you need a quick burst of energy before a workout, opt for fast-acting carbohydrates (aka simple carbohydrates) because they are easy to digest and supply the body with energy very quickly. Simple carbs are mostly found in refined grain products, some fruits, and some dairy. If your stomach tends to feel uneasy when you eat too close to a workout, try having a shake or smoothie (easier to digest) an hour or two before exercise. Those looking to gain weight or add muscle may opt to eat 2-3 hours before a workout and then include a pre-workout shake 30 minutes before training. Here is a simple example of a pre-workout smoothie 1 serve chocolate protein powder 1 tbsp peanut butter 1/2 banana 1 cup of almond milk or coconut water Handful of ice cubes Optional: honey What do you typically eat before exercising? If you have any questions, feel free to leave them below!

03.01.2022 Jessie waiting for my next client... This is generally how my day starts!!

02.01.2022 How to Build Healthy Nutrition Habits A habit is defined as a settled or regular tendency or practice, especially one that is hard to give up. It is hard to give up bad habits and it is hard to start new habits. Studies show that it can take 21 - 66 days to form a new habit. ... Most people need to spend about 2 months consistenty repeating a new, healthy behavior before the choice to do so becomes a natural tendency. Many psychiatrists believe that it can take up to 254 days of practicing a new habit before the natural tendencies become permanent. That’s right. Lasting change takes time. The trick is to take it day by day. Those 254 days are going to pass whether you are making healthier choices or not! Don’t be overwhelmed by the number. You need consistency in order to truly lay the groundwork for making a new habit. Ups or downs will happen but recognize that the clock restarts on your habit forming process. I challenge you to choose something doable and start a new healthy habit this coming week maybe it is morning yoga or meditation, maybe it’s cutting out sugar in your morning coffee or trying to eat a vegetable every day. What habit can you commit to for AT LEAST 3 weeks?

02.01.2022 ## PERSONAL TRAINER AWARENESS DAY ## The beginning of January is one of the busiest times of the year for personal trainers and other fitness professionals. Many people want to get in better shape as part of their New Year’s resolutions, which often fall by the wayside as the year goes on. Today is Personal Trainer Awareness Day so with this in mind, I’d like to dedicate this post to my very first personal trainer who I began training with back in 2009. Thank you Bec for n...ot letting me quit and always believing in me; pushing me way outside of my comfort zone. You taught me to be patient and consistent and that the work will pay off, which it did - dropping four dress sizes and becoming a healthy, fit and happy woman.... Thank you for training me, for your never-ending support; and encouraging me to go on and become a Personal Trainer myself in 2010. I am so grateful our paths crossed and that we remain great friends to this day. Being a Personal Trainer is a meaningful and fulfilling career, allowing me to make a positive difference in the lives of so many women. It is so very gratifying to empower these women, help them realise their own potential and guide them to build their own sense of self-confidence and self-esteem. These are powerful changes !! CX

01.01.2022 ## HOW EXERCISE CAN HELP WITH ANXIETY ## We all get anxious sometimes. When we experience anxiety, our body initiates our fight or flight response and goes on full alert looking for physical danger. But most of the time, anxiety doesn’t stem from physical danger. So our brains can be confused by the feeling of danger - which can make us feel tense, nervous, uncomfortable, worried, panicked, overwhelmed, and/or out of control.... Sometimes there is a reason to feel anxious or worried an actual stressful threat or situation even though it may not be physical danger. Other times, we may struggle with anxiety that is more generalised and difficult to pinpoint a causation. Or we may experience a high level of anxiety over a seemingly average situation - which can be a symptom of an anxiety disorder. In Australia, it's estimated that 45 per cent of people will experience a mental health condition in their lifetime. In any one year, around 1 million Australian adults have depression, and over 2 million have anxiety. (Beyond Blue) If you struggle with an anxiety disorder, the best thing that you can do is seek a qualified professional who can monitor and treat your anxiety. (I am not a qualified professional.) But exercise can (and should) be part of a treatment plan to help manage anxiety symptoms! And exercise can also help soothe the day to day anxiety that we all experience. Here are 5 truths about anxiety and exercise: When you exercise, your body releases endorphins. Endorphins are natural stress and anxiety busters. The release of endorphins also improves your quality of sleep which can reduce stress and anxiety. Scientific studies have shown that aerobic exercise can effectively elevate your mood, lower anxiety, decrease tension, and increase emotional stability. As little as 5 to 10 minutes of aerobic exercise can noticeably enhance your mood and lower your anxiety. After 10-15 weeks of maintaining an aerobic routine, your overall mental status should show improvements. Some of the best exercises to decrease anxiety include: swimming, biking, running, brisk walks, tennis, and dancing. If you can get outside to do these activities in the sunshine, you will boost your serotonin levels as well increasing positive feelings and decreasing negative feelings. If you want help developing an exercise routine that can increase your physical AND mental health, you may be interested one my programs! Call me on 0417 643 782 or email [email protected]