INTERVAL TRAINING

Hi all, what a crazy few weeks we have had. Right back into it all again.
Now you may have heard the term Interval Training which has
gained a lot of attention recently and if you are new to exercising might be wondering what on earth it is.
Interval training to put simply is high intensity bursts of exercise. Interval training has prove to burn fat, boost your metabolic rate and improve aerobic fitness more quickly than by doing an hour long session
at the same pace. Interval training is especially great for those of us that are time poor. It helps break through weight loss and fitness plateaus. Increases energy. Increases appetite suppression. Prevents boredom. But best of all it is easy to do and works for everyone, from beginners to the superfit.
You can incorporate interval training into any type of exercise or sport.
An example at a beginners level in cycling is to firstly do a 5 min warm-up. Then do 3 minutes at 50-60% effort, then really crank it up and go hard and do 1 minute high intensity workout. Then back down for another 3 minutes for active recovery. You would repeat this as many times as you are able in a session.
As you get fitter you can gradually reduce the Active recovery time.
This type of training really shocks the body and you will certainly know you are alive at the end of it.
Until next time, happy training
Gwen and Deb :)

THE SILLY SEASON

Morning all, well the silly season is fast approaching us. It's a crazy, fun part of the year usually with lots of functions and parties to attend. It's also usually a time when our exercise and nutrition routine goes out the window. But it doesn't have to. By making a mental note of when these functions are happening, writing them in your diary or on the calendar you can be prepared and organised to fit your exercise in and still maintain a healthy diet. If you know you have a big weekend planned where there will be lots of yummy but maybe unhealthy food, or alcohol will be involved, why not do a big exercise session in the morning so you can have that extra glass of wine or some mini quiches or whatever takes you fancy. Knowing that you're exercise is already done for the day, you won't feel so guilty about having a few treats. The worst thing to do is arrive at these functions being absolutely starving and eating everything and anything in site. Have a bite to eat at home before you leave so you are not so hungry. Find some low alcohol alternatives or alternate with a drink of water in between. By being prepared and organised you are more likely to make smarter eating choices and still be doing some form of exercise every day. You can have you're cake and eat it too, just a small slice not the whole thing!
Till next time, have a great week! Gwen and Deb

Is Exercise Alone Enough????

Tough question - but unless you have super fast metabolism or exercise 5 hours a day - the quick answer is NO, exercise is not enough.

To lose weight AND keep it off, you need to exercise and change what you eat.  That does not mean going through the cupboard and throwing out everything that contains fat and sugar.  It means that you need to educate yourself on what you are eating and how you can change what you are eating to make your body healthier.

Our bodies are complex systems - if you don't eat enough food your metabolism will slow down as your body goes into starvation mode.

Getting fit is not easy but if you exercise 30 minutes a day (remember these can be in 10 minute bursts throughout the day) 5 to 6 times a week and keep an HONEST food diary (remember you are the only one who will see it ) you will be on your way to a fitter and healthier future.

And please remember treat foods are not all that bad if you limit your intake of them!

Till next time

Gwen and Deb

It's not all about Cardio

For many reasons a lot of us believe that Cardio workouts are the only way we can go about burning calories and losing weight. Whilst it is important to have several cardio sessions a week in our exercise program, it is just as important to have at least 2 sessions of strength training, using weights, as well. During cardio sessions, we burn calories whilst we are actually doing the exercise, strength training workouts have the added bonus of continued calorie burning a few hours after we have worked out. Strength training has so many other benefits such as boosting your metabolism, increasing bone density (which is especially important for women once they hit their thirties and beyond) and it is great to help reshape your body.

The aim for this sort of training is to combine upper and lower body, complete 8-12 reps, with the last few reps requiring all your effort, and completing 2-3 sets of each exercise. Some examples include bicep curls, tricep extensions, shoulder press, chest press and leg press just to name a few. These exercises can be incorporated with squats and lunges as well to get that full body workout by working more muscles at the one time.

To start with many people find it easier to use the machines at the gym and then move onto free weights. If you're not able to access the gym, you could purchase various size dumbbells or even just using cans of food you have in your kitchen.

So why not give it a go, venture into the "other" side and give strength training a go. Good luck :)

Goal Setting - To make it hard, easy or somewhere in between?

Setting goals for your fitness journey can be challenging.  You need to sit down, with your trainer if you have one, and focus on what you want to achieve.  This could be something as simple as "I want to exercise to have some "me" time" or something more complex like "I want to exercise to lose 10 kilos and improve my health".  Neither of these are easy goals.  Sure the first goal may sound nice and easy but how hard is it to actually get out of the house to exercise?  The problem with the second one is time - you have to realise that it is not going to happen overnight.

It is important when you are setting goals that you are REALISTIC in your goal setting.  We like to suggest that people use the SMART system when setting goals:

S - the goals have to be SPECIFIC - I want me time is not specific enough - I want 30 minutes of ME time 4
times a week is!
M - the goals have to be MEASURABLE - I want to lose weight is not measurable - I want to lose 5 kg is!
A - ATTAINABLE - I want to lose 5 kgs in 2 weeks is NOT attainable - I want to lose 5 kg in 6 weeks is!
R - RESULTS ORIENTATED- when I lose 5 kg I will treat myself - not so good - when I lose 5kg I am going to have a facial
T - TIMELY - put a time frame on your goals - I want to lose 5 kg or I want to exercise to have ME time is not right - You need to put a time frame on it - Starting today I am going to have ME time by exercising - Starting today I am going to start to exercise to reach my goal of 5kg lost in 6 weeks.

Also remember that it is important to reassess your goals frequently as even the best laid plans can be derailed.

Till next time

Gwen and Deb

Are you having trouble getting started????

We know how hard it can be to start an exercise program. 

There are many ways to get started, the thought that "gee if I pay $500 for a gym membership I will HAVE to go" - we all know that this doesn't always work, then there is the "if  lay my exercise clothes out BEFORE i go to bed at night I will definitely get up early" - yeah right!

One of the easiest ways to ensure that you DO go and complete your exercise routine is the simplest one - schedule it in.  I can hear you say, "but I don't have a diary", this may be true but I am guessing that you probably do have a phone that you can place appointments in, an email program that has a diary component or a calendar hanging in the kitchen - some of you may have all of these.

Once you begin to treat your exercise as an appointment, you will form a habit and then you will no longer be sitting there saying "tomorrow I will start my program" because you will have already started!

Have a great day

Gwen and Deb

Stressed Out

Just a quick blog this afternoon!  If you are feeling stressed or down in the dumps we have the solution for you!

Go to the cupboard and put on your joggers, grab your ipod/MP3 player and go for a walk.  When we exercise we release endorphins which make us happy!!!!

So next time you are not feeling the happiest grab those shoes and get those endorphins flowing!!!

Till next time

Deb and Gwen