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The Weight Loss Dilemma
Weight Loss
Rates of obesity in Australia have been steadily increasing over the past 30 years. Around 63% of Australians are now classified as overweight (BMI > 25) with 27.5% of these classified as obese (BMI > 30).
Research has found that obesity has serious implications for health and is associated with increased risk for cardiovascular disease, diabetes, musculoskeletal disorders and some cancers.
While these conditions make it increasingly important for obese individuals to engage in exercise, carrying large amounts of excess weight also means having to deal with stigma and discrimination, which in a fitness setting creates a huge barrier to participation.
In addition to physical health problems, obesity also has psychological and social impacts, further exacerbating the cycle of disengagement. According to Clinical & Health Psychologist, Associate Professor Leah Brennan from the Australian Catholic University, stigma and discrimination are the most common barriers to exercise that heavier people face.
Breaking Down the Barriers
As exercise professionals we are in a unique and powerful position to redress the balance. If personal trainers can understand the barriers they face and really connect with them rather than making generalised assumptions about their lack of participation, it is possible for individuals to feel comfortable enough to engage in a physical activity program.
From my little garage studio, I have developed a safe haven for people to exercise and in particular those who are overweight and may not feel comfortable to exercising in a gym. As a Life Coach, my holistic Weight Loss Program is based on nurturing and supporting the individual to meet their goals. Weight Loss Coaching includes mind tools to help clients identify barriers that have been preventing them from losing weight, information on healthy nutritious eating and how to include exercise as part of your daily routine.
Health Benefits of Resistance Training
Some of the main physical and mental health benefits that can be achieved through resistance training include:
- improved muscle strength and tone – to protect your joints from injury. It also helps you maintain flexibility and balance and helps you remain independent as you age
- weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest
- greater stamina – as you grow stronger, you won’t get tired as easily
- prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity
- pain management
- improved mobility and balance
- improved posture
- decreased risk of injury
- increased bone density and strength and reduced risk of osteoporosis
- improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood
- a better night’s sleep and avoidance of insomnia
- increased self-esteem
- enhanced performance of everyday tasks.
To sum up, you will
Lose weight/ body fat
Have more energy
Feel good
Reduce or eliminate joint pain
Stress relief
Weights Really do Bust the Xmas Tummy
Removing extra Christmas Kilos is easier if you do weight training rather than aerobic exercise, a new study has found. Researchers at the Harvard School of Public Health found men who did 20 minutes of daily weight training had less age-related abdominal fat than men who spent the same time doing aerobic activities, but combining the two activities was even better.
Engaging in resistance training or ideally, combining it with aerobic exercise, helps to lessen abdominal fat while increasing or preserving muscle mass.
The researchers studied the physical activity, waist circumference and body weight of 10,500 healthy US men aged 40 and over who had participated in the health professionals follow-up study between 1996 and 2008. They analysed which activities had the most effect on the men’s waistlines over 12 years.
Those who increased the time spent in weight training by 20 minutes a day had less gain in their waistline (-0.67cm) compared with men who similarly increased the time they spent on moderate-to-vigorous aerobic exercises (-0.33cm) and work in the backyard or stair climbing (-0.16cm).
“This study underscores the importance of weight training in reducing abdominal obesity, especially among the elderly” said Frank Hu, Professor of Nutrition and Epidemiology at Harvard School of Public Health and senior author of the study “To maintain a healthy weight and waistline, it is critical to incorporate weight training with aerobic exercise”
Ref: Jane Hansen, Sunday Telegraph 28th December 2014
Boxing & Its Benefits
Boxing is one of the most demanding but also most rewarding forms of exercise training. It conditions your entire body and provides one of the most challenging and enjoyable workouts of any sport. The physiological as well as psychological benefits of boxing are extensive. These include increased self-discipline and self-confidence, increased agility, speed, coordination, endurance and strength. Unlike most forms of training, reflexes are also improved and skills are learnt.
Some Reasons to take Boxing Courses
Boxing is a high intensity full-body workout that will make you physically stronger as well as aerobically and anaerobically fitter. It is a complete workout for your cardiovascular and endurance systems as well as training upper body, lower body and core strength.
Calorie expenditure and fat burning are very elevated during boxing as it is such a high intensity workout utilizing large muscle groups and constantly keeps you moving. Boxing does not tend to add muscle bulk as much as tone and define muscle because it involves such high repetitions.
Boxing is a workout that can accommodate for all levels of strength and fitness and can be enjoyed by beginner to advanced participants. Drills can easily be modified to increase or decrease intensity and complexity of the workout.
Chocolate Fudge from Louise Hays New book “Loving Yourself to Great Health: How to Live a Nutrient-Rich Life for Health, Happiness and Longevity” Co written with natural health and nutrition experts, Ahlea Khadro and Heather Dane
1 jar Almond Butter (16 oz)
4 Tbsp Raw Cacao
3 Tbsp Coconut Butter or Cream
3 Tbsp Coconut Oil
5 Tbsp Honey or to task (can also use dates by soaking them in water for ½ hour)
2 Tbsp Vanilla Extract or vanilla powder
2 Tbsp Cinnamon Powder (keeps blood sugar level)
1 tsp sea salt
1 tsp cardomon powder
Optional: 1 tbsp maca powder or 1 tsp ginger
Put all ingredients in a blender or saucepan on low heat. If mixture is thick put into a bread loaf pan in refrigerator to create fudge squares – 1 to 2 hours or can put in freezer or in silicon containers to create different shapes. If you prefer, you can roll into balls and roll in coconut or cacao or gogi powder.
Keep in frig.
Hope you enjoy, let me know
Personalised Exercise for Seniors
Personalised Exercise for Seniors
Personalised Exercise for Seniors
Experience in specialising fitness sessions for seniors especially those who have had operations and may think they cannot exercise.
My Studio
My studio has finally come together. Dumbbell rack erected and all Dumbbells fitted in nicely, so now have a nice open floor space. Lots of room to move and sparkling clean, so if you’re sick of exercising on smelly gym carpet, come and see me for fun, friendly Personal Training. Small Groups and Shared PT also available.
Let me motivate and guide you to reach your fitness goals.
Benefits of Exercise
If there was one pill that prevented coronary heart disease, diabetes, obesity, strengthened bones, improved brain function, reduced risk of Alzheimer’s, improved strength and balance, stimulated the immune system, increased libido and the list goes on, would you take it???Of course you would. Well that pill is EXERCISE.
Boxing Classes
Boxing Classes Coming Soon
Boxing not only helps to strengthen and tone your muscles, but it’s also a great stress release. Best of all, being high intensity in nature, it burns tons of calories and can be your best friend in weight loss!