Exercise Your Essential Organ

Posted by on May 23, 2016 in Boxing

You should aim for 20 mins exercise every day. The exercise needs to be cardio and you need to be working at 50 to 60 per cent of your max heart rate. “To determine your max heart rate, subtract your age from 220. You don’t have to run, you can walk. Wearing compression garments can boost the benefits of exercise. According to research by the Australian Institute of Sport and Aussie company 2XU, compression garments can help blood flow through the heart. If you want a great cardio workout, come and try a Boxing Class Your first class is free, so come on and try it out! Bring a friend for free too. Thereafter classes are $15/class, or buy set of 5 ($50) or 10 ($100) week sessions that is only $10/class. Location:...

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How to Make Exercise Fun Again

Posted by on May 13, 2015 in Personalised Training

If your fitness regimen has become boring or hard work, it’s time to put some fun back into and rediscover all those great Kid’s games that double as exercise. Skipping The humble skipping rope is the most inexpensive yet portable of all gym equipment. Revive those school playground memories of pounding the playground with pigtails flying in the wind. The beauty of skipping is that a few 5 minute burst (or 10 mins depending on your fitness level) over the course of the day are all you need to get your heart rate up. The skipping rope also works your arms, core and legs and can improve bone density, coordination and balance. While the jumping part is really child’s play, the take-off and landing require precision so as not to damage more “mature” knees and ankles. Use those natural shock absorbers of the body by staying on your toes with your knees slightly bent. Hold the rope at hip height with your palms facing your body and your elbows in. You don’t have to jump high, just a few centimetres. So if you’re looking for some fun ways to add variety to your fitness regimen, why not try a Personal training Session tailored to your particular goals or a boxing class, where you actually get to skip!! More suggestions for fun ways to exercise coming in the next few...

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Can’t Do a Squat?

Posted by on May 5, 2015 in Uncategorized

A dodgy knee shouldn’t stop you from getting the benefits of this essential functional movement. The squat is about the best exercise to target all the big muscles in your legs and best of all, you don’t need any more equipment than a chair or Exercise ball and your own body weight. Squats not only strengthen and shape your legs and booty, they are also one of the best fat burning exercises you can do. So it is a good idea to incorporate them in your weight training sessions, two to three times per week. However a common problem with squats is poor technique which can lead to injury. Many people lead with their knees but this is incorrect. You must first push your hips backward like you are going to sit down. How can I modify the squat if I feel I have poor technique or have a knee injury or knee pain? Option 1: Using the Common chair: Sit tall on the edge of a stable chair, with your spine straight, shoulders down and chest up. It is a good idea to place it against a wall so it can’t move. Place your feet on the floor shoulder-width apart. Push up through your heels and in a strong movement stand up. Depending on your level of mobility, you can either support yourself with your hands to sit back down on the chair or, from a standing position, push your hips back and in a controlled movement sit back down on the chair. This is 1 rep. Option 2: Using an Exercise Ball Stand tall with an exercise ball between the wall and your lower back, with your feet a little wider than shoulder-width apart and your toes pointing out. Lean into the ball, push your hips back and in a controlled movement, lower into a squat. The ball will roll down the wall, giving you support. Once you reach your sticking spot (aim to get to a 90 degree angle), push up through your heels in a strong movement to return to standing as the ball rolls up the wall with you. This is 1...

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Fitness Tips

Posted by on Apr 8, 2015 in Health Management

Integrate Fitness into your life – a fitness program has to fit into whatever else you’re doing day to day, so be creative! Start Small, Aim big – the key is to start with something manageable and something you enjoy. Establish an Achievable Exercise Habit – there are so many opportunities for incidental exercise – work out whenever you can! Exercise with a Friend – its fun and your friend can hold you accountable to turn Up! Exercise outside where possible – it benefits your mindset, serotonin levels increase, its interesting and your body moves in new ways to adjust to the landscape Exercise opens the gate to eating better – choose food as close to the natural source as you can Vary Your program – keep challenging yourself by trying new things If you’re looking for a fun new way to burn calories, have loads of fun and tone the entire body, why not try Boxing or Personal...

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Three Foods That Help Boost Your Metabolism

Posted by on Mar 19, 2015 in Weight Loss Coaching

Grapefruit: Studies show that eating just half a grapefruit a day could help you drop a few kilos in just 12 weeks thanks to its ability to lower levels of body fat-storing insulin. Salmon: loaded with mono-unsaturated fats (good fats) – salmon is a key ingredient to speeding up you sliming. Studies show eating foods rich in these good fats helped dieters lose more weight than following a low-fat regimen. It is also good for boosting eyesight, skin’s appearance, brain activity and heart health. Aim for 3 to 5 portions per week. Green Tea: This is the reason Japan has the lowest obesity rate! Just 3.5% of Japanese citizens are obese compared to a whopping 29% of Aussies. Green tea is full with health-boosting antioxidants that stop your body from storing fat and help to suppresses appetite. Aim for 2 cups per day. Pre-workout will help burn fat more...

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