Tag Archives: personal trainer Clayfield

10 Week Fitness, Health & Wellness Challenge

Join me now for the only Health & Fitness Challenge whihc guarantees you only 4 people per session! Dont get lost in the crowd, try the personalised approach for lasting change!
Places are strictly limited, contact me now to register!

Join the Only Fitness, Health & Wellness Challenge that Guarantees a Maximum of 4 People per Session!

Try the Personalised Approach for Truly Lasting Change!

How many times have you kicked off an exercise regime or healthy eating plan only to give up because it got too hard, you lost motivation, ran out of healthy food options or that little voice in your head said “I can’t do this”?

 Join me at Restore Fitness & Wellbeing for our 10 Week Challenge

Kicking off on Feb 1 with Pre-exercise Screening, Goal Setting and a 3 day detox to get you set for 2 months of Clean Eating, Small Group Training and Daily Support & Motivation to keep you on track!

Join my 10 Week Challenge! – ONLY $350.00

Package Includes:

  • Body Composition Analysis & Goal Setting
  • 3 day Kick Start Detox
  • 2 x HIIT session p/w*
  • 1 x Pilates session p/w*
  • Take Home Healthy Living Plan
  • Meal Plans

* Max 4 people per session
Register now, places are strictly limited! Contact me at info@restorefitness.com.au to book you pre-exercise screening and get your Detox Information.

Control Your Cravings

Craving Chocolate? What is your body really trying to tell you?

I always tell my clients to listen to their bodies, so what if your body is telling you it wants a big block of chocolate or some fried chicken? Does that mean you should go out and satisfy the craving with unhealthy food choices? What is your body trying to tell you through your cravings?

We have all experienced cravings, we should however be careful about the way in which we satisfy them. By understanding what your body is actually deficient in (assuming it is a physical, not an emotional food craving) you can get to the root cause of the crav­ings, and eventually kick those bad eating habits altogether.

BUT – before you satisfy cravings with food take the time to drink a tall glass of pure water. Quite often we misinterpret our body’s signal for thirst as a signal of hunger. By drinking a large glass of water first, you may be giving your body exactly what it wants and alleviate the craving altogether. Some experts estimate that up to 80 percent of the population is chronically dehydrated, so start with water first before you try to understand your cravings.

Still craving a particular type of junk food? If ten minutes after drinking your glass of water your cravings are unsatisfied the table below provides some suggestions about what your body may really telling you. What nutrients your body may need and what good food choices you can make to banish those cravings and stay lean and healthy!

Your Craving

What Your Body Needs

What to Eat Instead

Chocolate 
Magnesium Nuts, Seeds, Legumes, Fruit
Sugary Foods/ Sweets
Carbon

Chromium

Phosphorous

 

Sulphur

Tryptophan

Fresh Fruit

Broccoli, Grapes, Chicken

Chicken, Beef, Fish, Eggs, Nuts, Legumes

Cranberries, Horseradish, Cauliflower, Broccoli, Cabbage

Lamb, Liver, Raisins, Sweet Potato, Spinach

Bread, Pasta & Other Carbs
Nitrogen High Protein Foods: Meat, Fish, Nuts
Oily/Fatty Foods
Calcium Legumes, Green Leafy Vegetables, Broccoli
Salty Foods
Chloride Fish
General Overeating
Silicon

Tryptophan

Tyrosine

Nuts & Seeds

Lamb, Liver, Raisins, Sweet Potato, Spinach

Orange, Green or Red Fruits & Vegetables

 

Breast Cancer Exercise Post Mastectomy

Post-Mastectomy Physical Therapy ‘Widely Improves’ Quality of Life

“Postoperative physical therapy that begins as early as 2 days after surgery significantly improves joint mobility and “widely improves the quality of life” for women who underwent mastectomies, according to a new study. Researchers found that women who received physical therapy regained normal glenohumeral function 1 year after surgery and reported less pain, while an untreated control group continued to report limitations.

Italian researchers focused on women scheduled for Madden’s modified radical mastectomy or segmental mastectomy with axillary dissection, dividing a group of 70 women into 2 groups: 1 that received postoperative physical therapy and 1 that did not. Women in the treatment group began physical therapy on the second postoperative day and participated in 40-minute rehabilitation sessions 5 times a week for the duration of the drainage, followed by 20 hour-long sessions after the drainage was removed.

Researchers observed “considerable” improvements in flexion as early as the fifth postoperative day for the treatment group over the control group, and noted continued progress at 1-month, 6-month, and 1-year evaluations. According to the study’s authors, the treated group “regained normal function at 1 year after rehabilitation treatment while [the control group] was unable to do so for flexion, abduction, and internal rotation movements.”

Additionally, the researchers write that physical therapy resulted in “statistically significant differences” in pain perception for the treatment group and even contributed to higher quality-of-life reports from the women who participated in rehabilitation. “Treating and reducing postoperative symptoms, especially pain and functional limitation, helped the patients to have a fast and complete physical and … psychosocial recovery ensuring a significant improvement in terms of quality of life,” the report states. The study is e-published ahead of print at the European Journal of Physical and Rehabilitation Medicine.”

References: Direct extract from PT in Motion News, Tues Feb 18, 2014  American Physical Therapy Association.

Mental Health & Exercise

Mental Health Week and the Benefits of Exercise

What is Mental Health Week all about?

Did you know that 1 in 4 people will suffer from some sort of mental health issue in their lifetime? October 4th to 10th was Mental Health Week across Australia. Mental Health Week is part of a national mental health promotion campaign held in October each year to coincide with International Mental Health Day.

It aims to engage communities in activities that promote mental wellbeing, raise awareness and understanding of the needs, experiences and issues concerning people with a mental illness and their families.

You may have been fortunate to have been involved in some of the fantastic community events run over the past week or caught one of the many radio and television programmes designed to raise awareness and help to de-stigmatize this important health issue.

Did you know that there is a strong link between a healthy body and a healthy mind?

In Australia, mental disorders are the third largest source of disease after cancers and cardiovascular diseases. Regular exercise has proven to be effective in the prevention of all three of these diseases. Experts believe that exercise releases chemicals in your brain that make you feel good. Regular exercise can also boost your self-esteem and help you concentrate, sleep, look and feel better.

As well as releasing natural chemicals that improve your mood and make you feel happier, having an active lifestyle can do more to help your mental health. Taking part in physical activity is a great way to meet people, it can be a chance to give yourself a well-deserved break from the hustle and bustle of daily life and to find some quiet time.

Leading an active life can help raise your self-worth and improve your confidence. It can help you feel valued and help you to value yourself. Exercise and physical activity can provide something worthwhile in your life that you really enjoy, giving you a goal to aim for and a sense of purpose!

According to studies reviewed by the American Journal of Exercise Physiology (Jorm, 2013), there is a strong relationship between physical activity and mental health. Research has shown that exercise may help improve symptoms of mental disorders in particular depression and anxiety. It may also improve functioning and physical health in individuals with psychotic disorders.

Whilst there is limited research on which to guide exercise prescriptions, it is believed that both aerobic and resistance exercise may be effective, as well as programs that consist of 3 sessions per week of at least 30 minutes of moderate to vigorous intensity exercise for a minimum of 8 weeks. Higher doses may be more effective, but may be harder to stick to, particularly given the additional barriers to exercise that individuals with mental disorders may face.

Start your journey towards a Healthy Mind and Body!

Exercise programs should be developed with an appropriately qualified Health & Fitness Professional in conjunction with your primary treating medical professional and adapted to accommodate circumstances and preferences and to minimize barriers to exercise. As mental disorders increase so do the risk of chronic physical conditions. Exercise can be useful for both mental and physical health, and may maintain well-being and prevent recurrences of poor mental health.

Contact me now to book your complimentary pre-exercise screening and health check and start your journey towards a healthier mind and body!

 

Sources:

Jorm, A. J.-J. (2013). Exercise and Mental Health: An Exercise and Sports Journal of Exercise Physiology, 64-73.

Mental Health Foundation UK

Debunking Health & Fitness Myths

Health & Fitness Myths – Fact or Fiction?

Unravelling the fact and fiction around your fitness regime can be challenging, with all the information out there it can be hard to work out what is fact and what is just marketing hype! As a Personal Trainer my clients often ask me questions about “Fitness Tips” they have heard or read – Here are some of my favourites.

 

Strength training will help you turn fat into muscle!

FICTION: Unfortunately, fat and muscle are two completely different types of tissue. One cannot be turned into the other however it is possible to increase muscle mass which will in turn help to burn fat. When you increase muscle mass, you increase your basal metabolic rate or the amount of calories your body needs to burn to maintain homeostasis. This means that the more muscle your body has the better it will be at burning fat.

With the right Personal Trainer I can target fat reduction in my “problem” areas!

FICTION: I am sorry to disappoint you again but you can’t pick and choose areas where you’d like to burn fat! Spot reduction is the misconception that if you work a specific muscle group you will decrease the amount of fat in that area. The most common example of this is people focusing on abdominal exercises in an effort to lose weight in their stomach area; this is just not going to work! Fat can only be lost from the body as a whole and in an order that is predetermined by your genetics. In order to burn overall body fat I recommend a workout that includes both High Intensity Interval Training and Strength Training. This will decrease your overall body fat percentage, including your “problem” areas. Remember, exercise alone is not enough, you also need to be making good healthy decisions about the fuel you put into your body.

Lack of Sleep Leads to Weight Gain!

FACT: When you’re sleep deprived, leptin (the hormone that signals fullness) falls, while ghrelin (which signals hunger) rises. This combination leads to an increase in appetite. Sleep deprivation tends to lead to food cravings, particularly for sweet and starchy foods. Research suggests that sugar cravings stem from the fact that your brain is fuelled by glucose (blood sugar). So, when lack of sleep occurs, your brain is unable to properly respond to insulin (which drives glucose into brain cells) and you crave carbohydrates to keep going. If you’re chronically sleep deprived, consistently giving in to these sugar cravings will virtually guarantee that you’ll gain weight. Getting proper sleep is crucial for maintaining a healthy weight.

Women who lift weights will bulk up!

FICTION: While on a strength program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

No pain, no gain!

FICTION: You should definitely not be feeling pain during exercise. Discomfort due to the intensity of the workout? Yes. Fatigue in your muscles? Yes. But not pain! Effort and discomfort go together and that’s what most people would call good pain. You generally expect to feel some level of discomfort during exercise however if it becomes actual pain – burning, stabbing or sharp pain, that’s not a good sign and you should stop. Pain is your body’s way of telling you that it’s beginning to breakdown. So listen to your body when you exercise.

Exercise Boosts Brainpower!

FACT: Not only does exercise improve your body, it helps your mental function. Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity and increased productivity.