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The New Enemy 15/05/16
It has now been several decades since we have been advised that fat was the enemy to good health and wellness. Australia as a nation listened, and started to cut "bad" saturated and trans fats from our diets. Unfortunately over that same period Australia as a nation has been getting fatter. There are many reasons for this. This particular article is considering the increase of refined & processed sugar in the Australian diet. The average Australian consumes up to 1 kg of sugar per week, 52 kg a year. Most of which we are not aware of and most of which is presenting itself around our stomachs, hips, thighs and other areas that excess calories and fat are stored. The long term health concerns of sugary foods is only recently becoming advertised and advised against. The majority of our high sugar foods are coming from highly processed food and drinks. Baked beans, spaghetti, a large assortment of tinned and packaged food items ( contain upwards of six teaspoons of sugar ) soft drink (up to 16 teaspoons ) the cure for this wave of poor health choices is like many things, relatively simple with the correct information and a little forward planning. Home cooked foods, fresh unprocessed foods and a varied diet seem to be the best defence against large amounts of processed sugar in our diets and the health concerns that come attached.
Diabetes and You 15/06/16
Type 2 Diabetes is a condition that is rapidly becoming an epidemic with ever increasing numbers of sufferers worldwide. Most recent estimates are approximately 368 million people worldwide (up from 30 million in the 1980's) who currently have Type 2 Diabetes. This condition can have devastating effects on your health and life expectancy. Rapid weight gain, atherosclerosis (hardening of the Arteries), Blindness, Kidney complications, increased risk of Cardiovascular disease, Heart disease and heart attacks, cognitive dysfunction, sexual dysfunction, dementia and regular infections are just a few of the symptoms associated with this condition. What can YOU do to reduce your risk? Luckily decreasing your risk of diabetes is quite simple. And follows the same rules to reduce your risk of heart disease. Eat a healthy diet high in green leafy vegetables and low in sugar, especially sugar laden soft drinks, exercise for 30 minutes most days, stay at a healthy weight range and discuss early detection of prediabetes with your doctor. Prediabetes, once detected can prevent full blown Type 2 diabetes with diet, exercise and / or medication.
Six Great Reasons to Exercise 15/07/16
1. Fun. It's true exercise can actually be fun, just find a medium you enjoy. Yoga, Mind Body Classes, Personal Training, Aerobic Classes, Dance Classes. This list is endless.
2. Endorphins. Chemicals released in the body which interact with brain receptors that can create a feeling of well being and decrease your perception of pain.
3. Longevity. Not just existing but thriving.
4. Exercise can considerably decrease your risk of developing Type two Diabetes, Heart Disease and many other major lifestyle related health conditions.
5. Exercise can slow and even reverse the effects the ageing process. Get fitter, stronger & healthier at any age.
6. Stress relief.
Wearable devices such as Fitbit, Polar and Garmen to name a few in recent years have exploded onto the market offering the wearer a host of information ranging from heart rate, calorie burning, distance covered and GPS to the amount of REM sleep you have had as well as reminders to get off your bum / move more and everything in between. There are mixed reviews on their usefulness in the field of health and fitness. The team at Allan Smith Fitness Management believe and agree many of these features play a role in encouragement and motivation of clients to be more active in between structured tailored programs created by an experienced Personal Trainer.
The body doesn't always do what you want it to do, However the bodies ability to adapt to exercise is highly developed in most individuals, and within a matter of weeks a persons body can start to adapt to the stimulus placed upon it. At this point sticking points occur and a lot of effort and energy can be expended for minimal results. Changes to a program can be small tweaks or sometimes a complete overhaul is appropriate. The right types of changes can be provided by an experienced personal trainer. The following saying is very apt in this case. Doing the same as you always have will give you the same results as you always had.
What is it. The definition is " The ability of an organism to resist a particular infection or toxin by the action of specific antibodies or sensitised white blood cells" What does this mean for the average person. First of all most people's bodies do a fantastic job of protecting us from the germs, infections and toxins which surround us each and every day. However sometimes it fails. Scientists have been researching the remarkable job the immune system does for many years and currently only scratching the surface of such a complex bodily system. Be sceptical of supplements and dietary products that line the shelves of supermarkets and chemists that claim to improve or support the immune system. However a good quality multivitamin / multi mineral may cover any gaps in your diet. As your first line of defence a healthy lifestyle should be adopted.
1. Do not smoke.
2. Eat a diet high in fruits, vegetables and whole grains and low in saturated fat and refined sugar.
3. Exercise regularly
4. Maintain a healthy weight range
5. Control your blood pressure
6. If you drink alcohol , only in moderation.
7. Get adequate sleep
8. Take steps to avoid infection by washing the hands frequently
Reference: Harvarld Medical School
Weights, Aerobics, Yoga, Swimming, Boxing 15/10/16
A question I am often asked by predominantly new gym goers is "what should I do and what exercises work best " and because I'm a Personal Trainer it is to be expected they seek my opinion. There are a number of factors which determine my answer such as the age, fitness level, interests, likes and dislikes and most importantly goals of the client. If the client is looking for maximum muscle growth swimming would probably not be the best option, similarly a client seeking better flexibility would probably not be considering Boxing as the medium for their specific goal. However most clients want a combination of goals the most popular in my experience are, in no particular order weight loss, improved health, fitness, more muscle, tone and shape and strength increases. For these clients my regular recommendation is to choose as varied combination of activities as possible to get a more balanced and well rounded fitness program which can incorporate many various mediums. Below are three sample programs used by a number of my clients who mix it up to add variety to their training.
Monday Personal Training, followed by Swimming
Tuesday RPM or Boxing and Cardiovascular Training
Thursday Body Balance or Yoga followed by Swimming
Friday Personal Training followed by 10-20 minutes of Cardio equipment ( Bike, X Trainer and Rower)
Saturday or Sunday Body Attack - optional
Monday Personal Training followed by Aqua Aerobics
Wednesday Personal Training followed by 30 minutes of cardio equipment training ( Bike, Treadmill, Stepper, X Trainer and Rower)
Friday Personal Training followed by Aqua Aerobics
Monday Personal Training
Tuesday Body Balnce or yoga
Thursday Small group Training
Random health and Wellness Facts ans Figures 15/11/16
These days there is such a large range of articles, tips, fads and methods of training and all things health and wellness related readily available on the internet. Some of this information is good, some not so good and some incorrect, potentially dangerous and in most cases very costly. Before expending a lot of time, energy and money it may be wise to ask your A.S.F.M. trainer his expert advice. To follow, in no particular order are a range of random facts and figures you may find interesting and / or useful.
1. Fat contains 9 calories per gram, Alcohol 7 calories per gram, Protein and carbohydrates 4 calories per gram each approx.
2. In a 2014 study Perth has 63% of the population either overweight or obese. So congratulations are in order to the minority who are battling the bulge, fighting the fat and doing some form of structured and regular exercise or playing sport.
3. In the same study Perth is several places down the list on overweight and obese people with Tasmania leading this trend with Queensland coming a close second.
4. There are approx 3 million regular gym goers in Australia, which means there are about 20 million who are not.
5. 7 to 9 hours have ben shown to be the optimal amount of sleep per night. There are some individuals who don't require quite that much, However ongoing lack of adequate amounts of sleep can be detrimental to your health and impacts on your overall alertness and productivity.
6. The recommended amounts of sugars in the diet is 55 grams a day from all sources for an adult.
7. A 335gram can of Coca Cola contains 39 grams of sugar.
8. 2 out of 3 people will suffer with recurrent and often long term back pain during the lives.
9. Exercise and diet is your best line of defence against lifestyle related conditions such as Heart Disease, some types of Cancer and Type 2 Diabetes.
10. There are many popular diets doing the rounds, every week there is something new in the bookstore, online or on one of the current affair shows on T.V. As a rule of thumb any diet that tells you to heavily restrict one or more of your macro nutrients (Carbohydrates, Protein and Fats) or whole food groups is vastly flawed and should be avoided.
11. Carbohydrates make you fat or so the saying goes. Carbohydrates have a bad name, however the role of Carbohydrates is to provide energy. And it is true Carbohydrates can make you fat, as will Protein and Fat if you consume to many calories.