Obesity in Australia and the Role of Personal Trainers

Obesity is one of the biggest threats faced by people in Australia. About 17 million Australians are obese or overweight. International reports show that for the past 20 years, obesity rates in Australia have been increasing faster than in any other developed country. The report says that one in two Australians is over-weight and this ratio is bound to increase by 15% in the next 10 years. In fact obesity has become a major cause for premature death in this country. A lot of people are joining fitness centers and or getting assistance from a personal trainer Sydney to prevent weight gain.

There are various consequences of obesity. Cancer, diabetes, high blood pressure, cardio disorders and skeletal problems are mainly due to obesity. Many of these illnesses can be prevented by leading an active lifestyle and following a healthy diet. Hiring a personal trainer Sydney to help you with this is a good option if you want to stay away from such lifestyle diseases.

The shocking news is that obesity is prevalent not just among adults. Studies show that 24.9% of children below 17 years suffer from obesity or other weight related illnesses. Type 2 diabetes is rapidly increasing among children and adolescents.

Nowadays, children and teens are not physically active. Television and video games have replaced sports and outdoor activities. Regular consumption of junk food and leading a sedentary lifestyle is a major cause for obesity among children and adolescents.

It is important to make changes in your lifestyle in order to get rid of this dangerous and progressing condition called obesity. So what can you do so that you and your family are healthy and fit?

Be physically active

Take time from your hectic work schedule for exercise. Hire a personal trainer Sydney to help you with workouts. Ensure that your children also engage themselves in some outdoor physical activities. Use the stairs or walk to school or work if you can. Be active wherever you can.

Eat healthy

Include a lot of vegetables and fruits in your daily diet. Be a role model to your kids by eating smart. Stay away from junk food and food rich in saturated fat and sugar. Drink lots of water and avoid aerated soft drinks. If you are trying to lose weight, it is important that you limit your portions. There are certain foods which help you to burn calories. Your personal trainer Sydney will be able to guide you about such foods.

Cut down on television time

Restrict the time you spend in front of the television. Too much of television makes you a couch potato and you are bound to gain weight. Do not eat in front of the television as you won’t realize how much food is going in.

Addictions

Regular consumption of alcohol can lead to weight gain. Limit your consumption of liquor. Stick to wine as it is a healthier option. Stay away from smoking and other substance abuse. Encourage your children to say ‘NO’ to such vices.

Since obesity and weight related disorders are increasing in Australia, there has been a boom in the fitness industry. A lot of people are enrolling into Sydney personal training courses to make a career out of personal training. So what is the role of a personal trainer Sydney in curbing obesity?

A personal trainer will help you to achieve your weight loss goals. He will assess your body and chart exercises and routines that will best suit you. He will ensure that the workouts are done in the proper form and technique so that you get maximum results. He will also make sure that you do proper warming up and cooling down stretches before and after workouts. This is important to prevent any injuries or body aches. He will make you do a combination of cardio and strength training so that your body gets a complete and total workout.

A personal trainer Sydney will monitor your improving fitness levels. He will increase the intensity of the workouts as you progress. He will motivate and push you to levels which were previously considered impossible.

A personal trainer will also assess your food intake. He will advise you about tips to eat smart and healthy. He will plan an easy and simple diet sheet for you that is nutritious and healthy.

So do not hesitate in hiring a personal trainer Sydney to help you with your weight loss goals. Lead an active and healthy lifestyle to stay away from obesity.

For further details on hiring a personal trainer in Sydney, visit http://www.personal-trainers-sydney.com.au/personal-trainer-eastern-suburbs/.

 

 

October 25, 2012Permalink Leave a comment

Tips To Motivate Yourself When You Don’t Feel Like Exercising

Its time to put on that exercise gear and get into action! Most people tell themselves this daily and yet find themselves slumbering back into bed and calling it off till tomorrow. Well that tomorrow never comes! So how do you motivate yourself to get up off that bed and onto a treadmill??

Mind over Matter

The first step to get up and exercise is to make up your mind to do it. Don’t think whether you should or should not; just know that you have to and get up and do it. Once your mind is made up nothing can stop you. Also think of how you would feel if you didn’t exercise? That’s right – disappointed, weak and under confident. These factors are enough to get you on the move and make you feel good about yourself!

Create a role model

Think of that model or actress with the perfect body and motivate yourself to be like her. This is a great way to remind yourself what you’re working towards and to keep you on the right path. Pick someone who has healthy eating and exercise habits and who is dedicated to staying fit.

Start Small

Set goals and create a fitness regime that can be easily accomplished. If you create a strenuous exercise regime that is difficult to handle everyday, it will be easier to give up. Start with a simple workout schedule and once you master this you can set out to achieve larger goals.

Buddy Up!

Having a partner in crime always provides you the extra motivation no matter what you’re doing. The best way to ensure you stay on track and follow your workout regime is to find someone to do it with you. This not only makes it more enjoyable and fun but also means that someone will keep an eye on you and provide you the added encouragement and motivation to keep you exercising. And you can do the same for them as well! So go ahead find a workout partner now!

Variety is the Key

Doing the same exercises everyday can soon become boring and repetitive and would lead to a decline in enthusiasm. Make your workouts more fun by mixing up various exercises and alternating between different activities like swimming, aerobics, dancing and more! With something different to do every day, you will find yourself more inclined towards staying fit.

Think of the benefits

 

Often you might feel like giving up halfway through your exercise regime but make sure you re-motivate yourself by mentally making a note of all the physical and psychological benefits. You can even write it down and pin it on your fridge or wall to keep you going! Tell yourself that by doing this you are not only staying fit but also increasing your heart and lung functions, improving your complexion, getting a better and more relaxed sleep and increasing your own confidence. These will surely make you mentally strong enough to stay firm on the right path.

Don’t Give up

If you find that you haven’t exercised in days and weeks and feel de-motivated, just relax take a deep breath and get back on that horse! No need to think of how long it’s been since you last jogged around the park; just put on those shoes and get running. Once you start you will gain momentum again. Till then keep telling yourself that exercising is a fun way to give you the body you have always wanted. Do two jumping jacks immediately to give you the motivation to start and set your heart rate going which would make you feel that exercise is a good idea!           

Treat Yourself

Once you begin exercising again the best way to keep going is to reward yourself when you accomplish all your goals. For instance if you haven’t missed your workout regime the entire week treat yourself to a movie you’ve been dying to watch. Rewarding yourself for small achievements will surely make you want to keep at it and follow your routine daily.

Therefore don’t think it is impossible to get that body you have always wanted. Keep yourself going with these simple techniques and you will surely see a new fit self in no time! Remember to be flexible in your methods and enjoy yourself while getting in shape. Follow a fun and innovative exercise schedule daily and you surely will have the body you desire.

 

October 10, 2012Permalink Leave a comment

Rushcutters Bay Boot Camp – Learn the Fitness Boot Camp Lingo

Boot camps do not only help you shed off your extra weight in a matter of weeks, but also enhance your metabolism rate. The health tips that you receive at a Rushcutters Bay boot camp will stay with you for the rest of your life and have a positive influence on your lifestyle. Apart from gaining a perfectly toned body, your self-confidence improves.

However, once you join a boot camp, do not get baffled by the lingo used by the fitness trainers there. They can be quite confusing for you at the beginning. But with time, you will surely get the hang of it.

The kettle bell workout

This kind of advanced workout can help you build up your upper body strength as well as bring about conditioning of the entire body. The equipment used in a Rushcutters Bay boot camp for performing this kind of a workout is an everyday cannonball with a handle attached to it. It can weigh anything from 8 kilograms to 48 kilograms in weight.

Kettle bells are used in pairs for most of the exercises that are done using them. They are easy to maintain hardly occupies any storage space when you store them. If you regularly workout with kettle bells, a pair of them would probably last you a lifetime because they are literally indestructible.

Owing to their small size, they can be used in performing both indoor as well as outdoor exercises. Dead-lift workouts and squats which help in balance training are some of the workouts which are practiced with the help of kettle bells in a Rushcutters Bay boot camp.

This kind of workout also helps in eliminating the fear of strength training that most women have as beginners in boot camps. The kettle bells are far less intimidating than other heavy weight equipments that men normally use for strength training.

The ladder

If it is a term spoken at a Rushcutters Bay boot camp, it is bound to mean something different than just a normal day ladder, right? The ladder is a specific kind of workouts. When your boot camp instructor mentions that you have to a ladder workout, you have several reasons to rejoice.

Firstly, it would mean less number of repetitions of an exercise as you progress each round. Secondly, it builds up a kind of anticipation of finally reaching the end that makes you super excited. And thirdly, it would just double up your fun quotient while you perform the workouts. So, suppose you had to do 10 pushups in the first round.

Once you complete those 10 pushups, you just have to worry about completing 9 in the next round and of course, 8 in the next and so on. This type of workout is known as descending ladder exercises. This a little trick used by the fitness instructors at a Rushcutters Bay boot camp.

Using the technique of a descending ladder they make sure that your motivation of completing each round remains charged up. The logic behind this type of workout is simple enough. If you can complete a certain number of pushups, you can definitely complete one less in the next round!

Tabata

You can guess what kind of workout session a Tabata workout would be if you try looking up the name Dr. Izumi Tabata on the net. He is a pioneer when it comes to researching on speed interval training. He suggested that instead of taking long breaks in between your workout sessions, you can practice taking short ones every 20 seconds of intense exercising.

This way, you would be able to avoid getting muscle spasms and exhaustion due to long hours of continuous workout. If you are doing a set of bench crunches at a Rushcutters Bay boot camp, try doing 8 sets straight within 4 minutes and take a power break of 10 seconds after every set.

AMRAP

When you are free to complete as many rounds as possible (that is what this abbreviation stands for), do not hold yourself back. Get on right to it and challenge yourself every time. There is no way this kind of workouts can turn out to be boring for you.

Every circuit of an AMRAP includes a range of exercises which has to be performed in its proper order repetitively. There is no limitation to the number of times you can complete a circuit.

However, your personal trainer at a Sydney Bay boot camp would set a fixed time period within which you would have to perform as many rounds as you can. Hence the faster you complete a circuit, the better.

September 25, 2012Permalink Leave a comment

10 Tips for Healthy Weight Loss

When you are seeking to lose weight, the first thing that you must keep in mind is your health. Many people forget to pay attention to their health or healthy ways to lose weight. This eventually results in several health problems in the long run. When you want to lose weight, learn to prioritise between your aim and your health, and then work on methods thereafter to lose the extra kilos.

Watch what you eat

Healthy weight loss begins with eating the right foods. Make a food plan or diet plan that includes all kinds of fresh fruits and vegetables, nuts and pulses. This will help you maintain your health while you lose weight. During your weight loss endeavour, avoid eating junk food, fried food and desserts.

weight loss

Give yourself time

Give your body some time to show results. Do not expect results within just a few days or weeks of starting your weight loss routine. A healthy, nutritious diet combined with a regular exercise routine will certainly help your body lose the extra kilos. But patience is important. When you start getting impatient, you will unconsciously do more harm to your body than good.

Keep a day in the week free from your diet

When you are striving to lose weight, you will usually stop eating junk foods, will exercise regularly, drink plenty of juices and follow other healthy habits. However, like your mind, your body too needs a break from the routine.

So, during your weight loss program reserve a day in the week and call it your break day. Eat what you have missed out on during the week, do not exercise and just generally relax on that day.

During the remaining 6 days of the week though, you must strictly adhere to your weight loss routine. This will help you create a balance for yourself.

Keep a food diary

Food is the basic component that can help you lose or gain weight faster. Keep a diary and jot down details of all that you eat during the day. This written record will act as a reference later to help you plan balanced meals that do not interfere with your aim to lose weight.

It will also help to take note of the calorie intake for each food item you eat. That way, you can calculate your total calorie intake at the end of the day. And then, based on how much you exercise the next day, you can even calculate and note down the calories you have lost.

Take expert advice from a nutritionist

A nutritionist will be able to provide appropriate guidance on what to eat and what food items to avoid. Taking professional help will help you maintain a proper, healthy balanced diet that helps you lose weight quickly. Furthermore, your nutritionist will be able to share tips and advice on how to keep the weight off.

Focus on regular exercise and physical activity

Most people tend to follow diet plans when they want to lose weight. However, the key to healthy weight loss is a regular exercise routine. But somehow people feel that it is easier to eat less and diet in order to lose weight rather than to take the time out to exercise.

Remember that when you want to lose weight the healthy way, a balanced combination of both is required.

Begin the journey with small steps

When you decide that you want to lose weight, take it one step at a time. Do not rush into a strenuous exercise regime or diet. Your body needs time to adjust to what you want after all. Start by going for regular 20 minute walks or jogs every day. Increase the time duration or intensity after a few days, say a fortnight.

Monitor your health

When you are following a strict exercise or diet regime to lose weight, you need to pay attention to your health. Monitor you health regularly, get checkups done daily. For instance, your blood sugar should not drop suddenly because you are eating only certain kinds of foods. This will cause more problems in the future.

Stay positive

When you are trying to lose weight it is important to keep your mind and spirit positive. Do not feel let down when your body seems to be taking time to lose weight. Motivate yourself; tell yourself that you will achieve your goal soon. This will help you stay on the right track and stay focused too.

August 24, 2012Permalink Leave a comment

7 Benefits of Hiring a Personal Trainer in Bondi

Going to a gym for your daily dose of fitness can become cumbersome; you need a personal trainer in Bondi to help you get in the groove of fitness so you can workout efficiently. A personal trainer is not just limited to helping you workout; he would design an appropriate plan to make you realize your fitness goals. Whatever your fitness plan, a Bondi personal trainer can help you achieve it.

Motivation personal training bondi

Working out daily can sometimes become tedious and you might feel discouraged. Chances are that you might get bored of the mundane routine, and you may want to skip your workout routine altogether. If you hire a personal trainer Bondi, he would help you stay focused and keep motivating you to finish your daily workout routine. Besides, he will provide ample variations in your exercise routine so that you won’t get bored, and workout with a positive attitude.

Setting your Goals

You must sit with your personal fitness trainer and discuss your fitness goals with him. Your trainer will then assess your fitness levels and tell you whether these goals are realistic. Based on your fitness goals, he would design a workout routine that specifically answers your fitness needs.

With a workout regime centered on your goals, you only need to work out. Besides, your personal trainer will also take into account any health issues you may have and design a goal-oriented and safe workout plan.

Tailor-made Workout Routine

Who wouldn’t you love a workout routine that focuses only on your personal fitness goals and health requirements? Your personal trainer Bondi will have all the professional expertise in order to help you achieve your fitness goals. Sometimes, a health problem might become a deterrent for you to start working out.

However, with a personal fitness trainer you don’t have to worry about that. A Bondi personal trainer will help you in formulating a safe workout regime that does not hamper your health and well-being, but takes you closer to becoming fitter.

Right Techniques of Working Out

Your fitness trainer will help you work out using the right techniques. This way you avoid the risk of any injuries. Your personal trainer will prescribe workout routines based on your fitness levels and based on what your body needs. You will soon become acquainted with all the necessary exercise equipment, and the right techniques to use them with ease.

Safe Workout Sessions

Following a workout regimen the right way is very crucial. That is because if you do not adopt safe techniques to work out, you might end up injuring yourself seriously thereby putting your health at risk. However, with a personal trainer Bondi, you wouldn’t have to worry about safety during your workout sessions.

Do not ignore any pain signals while working out. These are warning signs to let you know that a particular exercise is harming your body. Your trainer will ensure that you don’t go through any unsafe techniques while working out. As he is constantly monitoring you, he would be able to decide what is pushing you and what is harming you.

Result-Oriented Workouts

Sometimes, the workouts you do might be strenuous and tiring, but don’t get you the results you are looking for. This could mean that you are not taking considering other crucial factors while designing a fitness regime. A personal trainer in Bondi will analyze all these aspects and may also suggest that you make some changes in your lifestyle so that you benefit the most from your workout regime.

These changes may include dietary changes as well as changes in daily habits. Diet is very important as the right diet can help you reap the most benefits from your exercise routine. Besides, a fitness coach will keep tracking your progress. If you have mastered a difficult exercise routine, then he would give you more challenging exercises to work out.

New Exercises in your Workout Routine

Doing the same exercises everyday can become boring and you might not be interested in doing these boring exercises day after day. However, with the help of a personal trainer, you can learn new exercises and workout regimes. With every new workout, you will be interested in doing more and challenging yourself more. This attitude will help you achieve your fitness goals easily and faster.

So, go and hire personal trainer Bondi to know for yourself how a personal trainer can help you achieve your fitness goals and live a healthy life.

August 3, 2012Permalink Leave a comment

Some of the Right Fruits To Take To Stay Healthy

Are you one of those who still doesn’t see the awesome importance of fruits to helping you stay healthy? If yes, keep reading. You will learn a lot about the importance of fruits to staying healthy.

You see, fruits are loaded with amazing nutrients and disease-fighting properties. Fruits can give you a healthy living. They can boost your immunity level and can give you longer-lasting energy. A fruit contains a lot of vitamins, minerals, anti-oxidants and dietary fiber, which decreases cholesterol and fats from the body.

Have you heard about Guyabano? This fruit contains a various medicinal properties that promote the body of its nutritional requirements, ease mild discomforts and even terminal illnesses. Its healing tonic is not limited to its fruit alone but equally beneficial are the other parts of the tree.

Guyabano fruits are high in carbohydrates, it also contains important amount of vitamin B1, B6, vitamin E, vitamin B2, vitamin C, potassium and dietary fiber. In addition, Guyabano contains an antimicrobial source that is effective against internal parasites and worm.  Guyabano is anti-diarrhea, anti-diabetes; it also helps to prevent UTI and most importantly, Guyabano is an anti-cancer. Yes, Guyabano fruit is claimed to be an immense potential as cancer killer!

Papaya fruit is a great source of vitamin A and C. It also contains high dietary fiber, iron, calcium, folate, thiamine and niacin.

Papaya has an enzyme called papain that can cure digestion disorder, prevents swelling and it lowers cholesterol. In addition, Papaya helps to prevent atherosclerosis, heart attacks, diabetic heart disease and strokes.

April 17, 2012Permalink Leave a comment

Important Facts about Autism That Most People Don’t Know

There are 5 different disorders that make up the autism spectrum disorders, also called PDDs, or pervasive developmental disorders (PDDs). The first is classic autism or autistic disorder; the second is Asperger’s syndrome; the third, pervasive developmental disorder not otherwise specified (PDD-NOS); the fourth is Rett syndrome; and the fifth, childhood disintegrative disorder.

These latter two are considered the worst of the five, are to a great extent rarer, and generally come with a much worse prognosis for the sufferer. In fact, patients diagnosed with these last two of the autism spectrum disorder are rarely expected to live for very long or even make it to adulthood.

Asperger’s syndrome may well be the most favorable of the above diagnoses because its symptoms are generally milder and tend to allow the patient to communicate somewhat better with people in their immediate environments, even though they generally still suffer notably from restrictive and repetitive behavioral disturbances.

It is often referred to as a form of high functioning autism, and as the sufferer grows, they are often able to live by themselves with minimal supervision; many times they are even able to take up and keep careers, albeit careers centered around their usually savant-type abilities. Most children with autism or a related disorder show some but not all symptoms of the disorder.

It goes without saying that it is absolutely vital for a loved one to get their patient friend or family a thorough evaluation with a psychologist or physician in order to get a clear diagnosis of what they suffer from so that the appropriate treatment plan can be devised and put into action.

February 12, 2012Permalink Leave a comment

How To Take Care Of Your Health

It is important to stay healthy. No matter how rich one is, if they are not healthy – their money is as good as useless. That’s why the popular saying goes – health is wealth. Our responsibility to ourselves is to make sure that our body is always fit in order for us to obtain every day’s challenge.

Your health reflects everything you do. When you are physically fit, you can be productive especially in decision making. You can also create a positive result in your daily chores or work.  Here are my few tips for you to stay healthy:

Eat Healthy Food. Eating healthy food improves your body functions; it can strengthen your immune system and maintain a healthy weight. Eating plenty of fruits and vegetables can help you to avoid from any diseases, moreover, fruits and vegetables can also relieves stress and it can provide the energy that your body required.

In order to sustain a healthy diet, you must follow the good dietary guidelines; you should base your food from USDA Food Pyramid. Everyday our body requires a lot of nutrients. Protein, Carbohydrates, Vitamin A, E, K, C, B1, B2, Iron and so much more. Hence, it is brilliant thought to follow the food pyramid to get all the nutrients you need.

Drink Plenty of Water. Our body needs water, drinking enough of water is the best treatment for colds and dry cough. It helps to reload your energy. Water helps rid the body waste and can help relieve constipation. If you have less intake of water, your body fluids will be losing out of balance.

 

October 12, 2011Permalink Leave a comment

Importance of Vegetables to Staying Healthy

It’s no longer news that vegetables help us stay healthy. Different researches have proven that and lots of people have seen great results from that. That’s no wonder we have vegetarians who get so much rewards from vegetables that they have decided not to eat meat at all. But all that, it’s still amazing that there are still many people who don’t take enough vegetables, to help them stay healthy. If you are one of such people, this article should show you more advantages of vegetables to your healthy wellbeing.

Green leafy vegetable contains iron, calcium, vitamin K, C, E and many of the b vitamins. This vegetables group is consist of spinach, collards, watercress, kale and radicchio. Because of its water-soluble antioxidant content, these vegetables are one of the best choices for cancer-prevention.

Studies have shown that eating a lot of green leafy vegetables may extensively lessens the risk of breast, stomach and skin cancer. These antioxidants may also decrease the risk of heart failure, eyes problems such as cataracts and macticular degeneration in the eye.

Stalk and buds vegetables has a natural sources of vitamin C, Calcium and potassium. This group is consisting of asparagus, broccoli, cauliflower and celery. These vegetables provide dietary fiber that can also lessen the risk of cancer, as many people have opined.

Seed and Pods have an excellent source of vitamin B, zinc, potassium, magnesium, calcium and iron. The vegetables in this category are legumes, green peas, snap beans and lima beans. This vegetable increases your immune system and it also helps to make your bone stronger.

Fruit vegetables such as pepper, tomatoes and squash consist of Vitamin A and E. These vegetables are classified as fruit vegetables because they contain seeds. Fruit vegetables can make your eyes healthy and your skin at the same time.

So, what are you waiting for before you start including vegetables as part of your daily diet regimen to staying healthy at all times?

August 23, 2010Permalink Leave a comment

Tips to Help You Stay Healthy for Free

Do you take your health for granted? If you do, then you could just be digging your own grave yourself. Health is very important and should be taken good care of. Many people make the huge mistake of doing nothing about their health until it falls apart. They don’t do anything until they fall ill, then they start scrambling for help. That’s the wrong approach.

You should engage in good daily habits that help to sustain your health and improve your health. This article provides some helpful tips to staying healty.

Getting enough sleep. Usually, everybody needs 8 hours of sleep; it is a requirement to a healthy living. Studies have shown that, lack of sleep may worsen cholesterol and blood pressure. Getting enough sleep can reduce stress and increases your energy level.

Don’t abuse your body. Avoid taking unhealthy substances such as processes foods, nicotine, excess alcohol and caffeine. It can make you feel lousy in your daily living.

Have regular exercise.  This will help the body to protect from any diseases, especially from strokes, heart diseases, high blood, obesity, back pain, osteoporosis, relieve stress and  improves your mood. Experts recommend 20 to 30 minutes of workout activity. Stretching, hiking, jogging is a great help too, it improves your cardiovascular.

Staying healthy is one of the most important things you need to do, always give yourself a break and commit to make a healthier habit every day, so you will feel better in everything you do.

If you don’t think doing all you can to stay healthy is important, then visit the hospital to see people who are sick, and you will understand the importance of your health and why you should do everything you can always, to stay healthy.

 

May 12, 2010Permalink Leave a comment