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What Is Your Favorite Post-Workout Meal?

We all know it’s best to have a healthy snack after working out. Studies have shown that eating a small meal of protein and healthy carbs helps increase the benefits of your workout and speeds up the fat loss process.

So what’s your favorite post workout meal?

Leave a comment below and tell us your favorite healthy after-workout snack.

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Finding Your Motivation With Personal Training in Ballarat

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An important part of personal training in Ballarat and starting on the path to better health is having goals to reach along the way. The reasons we choose to improve our lifestyles are as varied as the ways to improve our health, whether they are as simple as wanting to wear a favorite pair of jeans again to less concrete goals of living a longer, healthier life. Knowing what youbre working towards can not only help you reach goals along the way, but can also help your personal training in Ballarat goals. In this article, webll take a look at just a few of the motivating factors you can adopt to lead you along the path of better health.

Simple Goals

Are you still hanging on to a favorite pair of jeans that no longer fit, but are loath to give away because you have the vague idea that youbll be able to wear them again someday? Why not make this your fitness goal? Your goals donbt have to be huge elaborate plans, but simple goals such as fitting in your favorite jeans or a dress you love thatbs been hanging in the back of the closet for years.

Events

Sometimes, the invitation to a wedding or a high school reunion is all it takes to prompt us to get in better shape. The trick with setting an event as a fitness goal is to be realistic about how much you can improve your health in the time allotted. The best way to improve your health is through diet and exercise, so youbll have to resist crash diets that promise to help you lose an unreasonable amount of weight in a short amount of time and focus your energies on your personal training in Ballarat. This is exactly why working with a personal trainer is so valuable, as he can help you make a realistic goal to looking your best in the amount of time given. Plus, once the event is over, whobs to say that you have to stop trying to reach your original goal?

Keeping up with the Kids

Young children have so much energy that it can be a challenge to just keep up with them everyday! A healthy diet and exercise routine can help increase your energy and be able to keep up with even the feistiest three-year-old. Plus, starting the good habits of healthy living while the children are still young is a great way to ensure that they will pick up your healthy habits as they grow.

Longer Life

While having the goal of living longer doesnbt necessarily have the same concrete goals as other kinds of motivation, it is still a powerful tool to keep in mind when starting personal training in Ballarat. A healthy exercise and diet routine can help prevent a host of diseases, from heart disease to osteoporosis, and people can start on this path at any age, as exercise not only helps prevent disease but can also help control and even slow it. Now that you are ready for personal training in Ballarat, contact a trainer today!

Adding Variety to Your Cardio Routine With Personal Training in Ballarat

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With personal training in Ballarat you receive cutting-edge exercise routines with variety, and as they say, variety is the spice of life. Adding variety to your cardio routine not only helps you achieve a fuller workout but helps keep the routine from becoming boring. While some of us thrive on having consistency in our fitness programs, many of us are in danger of quitting because doing the same exercises over and over again quickly loses interest. In this article, webll take a look at why variety in your cardio routine can help you reach your goals, some easy ideas for incorporating variety in your fitness program, and how personal training in Ballarat can help you to find the variety you need.

Why we need variety

There are several reasons why variety is important in our fitness routines. Itbs important to remember that there are over 600 muscles in the body, so itbs highly unlikely that youbll be using every one of them in one single cardio exercise. With personal training in Ballarat the main purpose of cardio training is to raise the heart rate and improve energy and stamina, but cardio can also work on different muscles groups at the same time.

Another reason variety is so important is that it can help you push through the inevitable fitness plateau that youbll run into from time to time on the way to reaching your goal. The body reaches a plateau when it is working at its optimal capacity at any given exercise. This happens most often when the same exercises are repeated over and over again. Changing up the routine with personal training in Ballarat can help push through a plateau and even avoid reaching one altogether.

Daily, weekly, monthly

If you like rapid change and need variety to keep you motivated, you can vary your cardio exercises in the same thirty minute session by changing the exercise every ten minutes. Others prefer to concentrate on one exercise per session, but may do a different exercise every day. There are also those that like the consistency of following the same routine but realize that changing the exercises is beneficial in the long run, so will change every four to six weeks.

Change as you feel comfortable, but remember that part of working towards your fitness goal is pushing your body out of its comfort zone, so itbs not a bad idea to at least try an exercise you previously would have avoided it. You may find that you need assistance, and thatbs where personal training in Ballarat can help!

Getting help

If you feel like youbve done every kind of exercise you can think of and are at a loss for what to do next or just need some advice on the best ways to vary your cardio routine, you may find that personal training in Ballarat is the best way to go. A personal trainer can design a routine that helps you reach your goals as well as keeps you interested with cutting edge exercises. After all, personal training in Ballarat is the best way to spice up your fitness routine is to make sure it has plenty of variety.

Exercise For Life and Personal Training in Ballarat!

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Getting regular exercise with personal training in Ballarat is critical for maintaining weight and reducing the chances of developing many diseases.B Exercise is almost like the proverbial elixir which restores youthfulness and vitality.B An exercise program is an important component of a total fitness program that also include dietary control.

Fitness Elixer

Exercise is one of those things that almost sounds like it is too good to be true.B The list of benefits you can get when you exercise regularly is astonishing.B This list begins with an improvement in the overall conditioning of the body to lowering your chances of developing debilitating diseases such as cardiovascular disease.
The additional benefits of exercise you may experience include the following.

  • Strengthens the muscles and bones
  • Enhances the immune system
  • Lowers risk of developing Type II diabetes, high blood pressure, osteoporosis or stroke
  • Increases energy
  • Improves brain functioning
  • Slows the aging process
  • Burns fat

The human body was meant to be physically active which means everyone should exercise to some degree.B When exercise is combined with diet it becomes a fitness program that improves overall health and increases longevity.B Just as importantly, exercise can improve the quality of your life by allowing you to live disease-free while maintaining physical flexibility. Personal training in Ballarat can help you achieve a good balance of fitness and nutrition.

After reading the many benefits of exercise, it is easy to see why it can be called a fitness elixir.

Anti-Aging Potion

Personal training in Ballarat with a fitness professional who has studied the many benefits that can be achieved through diet and exercise is the best option if you want a fitness program that will last a lifetime.B The personal trainer is able to develop a customized exercise program able to meet many needs.

  • Injury rehabilitation
  • Muscle toning
  • Overall body conditioning
  • Flexibility training
  • Bodybuilding
  • Athletic training
  • Sport specific training
  • Senior fitness
  • Functional training

An exercise program is adapted to your personal needs so you get the most out of your time spent with the personal trainer.B Once you learn to exercise on your own, you have developed the ability to fight disease while looking younger.

Itbs true that exercise and the right diet can make you look and feel younger.B Anyone can exercise too, especially with personal training in Ballarat.B You notice that senior fitness is included on the list, because science has proven that even elderly people can improve their muscle strength and toning.

Exercise combined with a healthy diet is also the best way lose weight.B Your personal trainer can show you how to blend the diet and exercise into a fitness program that burns more calories than are consumed.B With obesity occurrences growing at an alarming rate, there has been an increased focus on increasing activity levels.

Even moderate exercise with personal training in Ballarat can result in many of the benefits discussed earlier.B The personal trainer can show you how to exercise safely while progressing regularly.B The trainer will also show you how to safely exercise.

Personal Trainers in Ballarat Stress That Stretching is Important

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News From Personal Trainers in Ballarat! Youbve managed to make time in your busy schedule for a workout session, but even so, youbre running late. In order to make up time, youbve decided to skip over your stretching exercises and skip to the meat of the workout. After all, stretching is just a small part of the warm up anyway, right?

Personal trainers in Ballarat sayb&Wrong! Skipping over the stretching part of your warm up exercises or even during your cool down is not only a bad habit to start, but could also be dangerous to your body and lead to injury. Stretching is a very important part of your work out routine, whether youbre walking or preparing to lift weights. In this article, webll take a look at why stretching is such an important part of your workout routine and why you should always stretch both before and after a workout.

Why Stretching is Good For You

There are a whole host of reasons that stretching is good for you. Muscles that are tired are have not be in use are usually tight and constricted. Stretching helps keep the muscles flexible, not just for work out routines, but for everyday tasks. Stretching promotes good posture, helps protect your joints, and leaves you feeling relaxed and free of tension. In fact, stretching has so much going for it that even those that stretch on days that they do not work out can reap the benefits.

However, overdoing it can be just as harmful as not stretching at all.B Personal trainers in Ballarat stress that stretching should never be painful! Every body is different so donbt judge yourself against the person stretching next to you. If youbve stretched to the point of pain, back off a little and hold the new position for twenty seconds or more.

Stretching During Warm Up

It is important to remember that stretching is an important part of the warm up, but it is not all there is to warming up! Recently, personal trainers in Ballarat have started recommending that a ten minute warm up period should precede any stretching. This is because the muscles shouldnbt be stretched while they are still bcold,b or before any physical activity has taken place. The warm up period of movement helps encourage the blood to flow to the muscles, sonovial fluid to bgreaseb up the joints, and get the heart rate increasing. Stretching before the body has had time to warm up a little can cause strains or tears in the muscles, which is exactly what youbre trying to avoid by stretching in the first place!

Stretching During Cool Down

Personal trainers in Ballarat stress that just like during the warm up period, stretching is integral to the cool down period. All of the blood that is pumping through the muscles during the work out can pool there if the muscles are not stretched; stretching encourages the blood to return to the bodybs organs. A good stretch after a work out can also discourage lactic acid from building up in the muscles, which can help promote the feeling of soreness the next day. Most importantly, stretching helps relax the body and relieve tension, which means that youbre likely to feel much better after your work out than when you started!

Personal Trainers in Ballarat Report On The Spot Reduction Myth

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Personal trainers in Ballarat know that youbve seen dozens of commercials on televisions or in magazines for diet pills or exercise equipment that promise to help you lose fat in your thighs, hips, and even the part of the body that plagues millions of women, the bellyb&heck, theybve seen them too! But before you pick up the phone and order, you may well want to reconsider. Personal trainers in Ballarat have shown time and time again that spot reduction is nothing more than a myth. In this article, webll learn what spot reduction promises to do for you, why it doesnbt work, and how personal trainers in Ballarat can help you fight fat in all areas of your body.

What is Spot Reduction?

Spot reduction is any program or equipment that promises to help you get rid of fat in one particular area of the body. The most popular devices promise to eliminate excess fat from the thighs or stomach region simply by working on the muscles in that particular area. Unfortunately, this doesnbt work for one simple reason b the fat in a particular area isnbt governed by the muscles in the same area.

Why Spot Reduction Doesnbt Work

Unfortunately, doing nothing but stomach crunches wonbt reduce the amount of fat located in your stomach area, although it will certainly make your abdominal muscles stronger. This doesnbt mean, however, that the fat there will magically turn into muscle. Spot reduction doesnbt work because every person has a genetic selective pattern in which they lose weight, which is why some women may experience notable weight loss in their face first while others may experience notable weight loss in their arms or other area of the body.

The differences between men and women are also noticeable; men are more likely to gain wait in their abdominal region while women often gain weight in their gluteal region. If we could reduce fat in specific areas of the body, both men and woman would surely find it easier to reduce the fat where they need to most, but instead women particularly find it difficult to lose weight in the gluteal region.

So How Can I Lose My Tummy Fat?

The only way to work towards losing the fat in a particular area is to exercise all parts of the body with a balanced fitness routine comprising of cardio, strength training and stretching. Because of us are different, there is no way to predict where the fat webve gained will be eliminated first, as only our genetic selective patterns can control it. Cardio can help fight fat by raising the heart rate and the metabolism, which controls how quickly calories are burned.

In addition, strength training can also help raise the metabolism, as well as builds strong muscles, and the more muscles you have, the more calories will be burned. Stretching complements these disciplines by keeping the muscles relaxed and protects the joints. Personal trainers in Ballarat know that combining a balanced exercise routine with a healthy diet is the best way to fight off fat in any area of the body and will certainly help prevent the fat from coming back.B Contact personal trainers in Ballarat to start your one-on-one fat fighting program today!

Learn About Managing Your Diet and Metabolism with Personal Trainers in Ballarat

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Personal trainers in Ballarat advise that you should learn about managing diet and metabolism in order to lose weight and keep it off.B The metabolism is the process of burning the calories you consume.B Your metabolic rate is impacted by the food you eat and the amount of exercise you get on a regular basis.

Managing Your Energy

Your body has to burn calories in order for them to become usable.B This is just another way of saying your metabolism is how your body makes use of the nutrients you consume through diet.B The metabolic rate is the speed at which you burn the calories and has a direct impact on your weight.

The three primary nutrients the body needs to survive are fats, proteins, and carbohydrates.B Your diet is composed of a variety of foods which supply these nutrients in a certain quantity.B As you live and breathe, the body uses the nutrients to create energy needed to continue functioning.

You can impact your metabolic rate by eating foods supplying the right balance of nutrients.B Your physical weight is the result of a number of factors and one of those is the metabolic process which burns calories.B When you eat too many calories, and you donbt expend them through physical activity and the metabolic process, you will gain weight.

When people want to lose weight, they have to reduce the amount of calories consumed to a level below the amount of calories expended. Personal trainers in Ballarat will tell you that you donbt necessarily have to count calories though many people choose to do so.B What works just as well is eating a balanced diet that makes sense based on your level of physical activity.

Paying Attention to the Details

One of the important considerations when managing your diet is making sure you control everything you decide to eat or drink.B You can easily consume many more calories than you think you are consuming through your choices of liquids or snack foods.B A calorie is a calorie to your metabolism, and one of the simplest facts to understand about weight loss is the fact you have to burn more than you ingest. Personal trainers in Ballarat can explain more.

Your diet and your metabolism are intricately integrated. Though food alone cannot change the metabolic rate very much, you are able to increase your metabolism through exercise so you burn more calories in the food you eat.B But it is important to understand a single food cannot supply the body with the nutrients it needs.

That is why fad diets seldom work well.B They often exclude a major food group needed for a healthy body.B You have to eat a variety of foods that are nutritionally balanced and supply your body with the energy needed to function, and that energy is obtained from a mixture of fats, carbohydrates, and proteins. Contact Personal trainers in Ballarat to find out the best diet for your goals.

What to Look for in a Personal Trainer in Ballarat

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Youbve decided to improve your health and lifestyle with a personal trainer in Ballarat.B Congratulations! Youbve already made an important first step. The next one is to find a personal trainer that can help you achieve your goals, but where to start? Donbt make the mistake of hiring the first personal trainer you come in contact with, because he or she might not have accredited certification and make you dread showing up for exercise sessions. In this article, webll take a look at three important things to keep in mind when looking for a personal trainer in Ballarat; certification, your comfort level and how your potential personal trainer looks.

Certification

Thanks to the rise in popularity of personal trainers, more and more inexperienced fitness enthusiasts are seeking out certification from unlikely sources, such as the internet. Donbt be fooled by a fancy looking certificate or an impressive sounding certification body. There are a handful of accredited certification bodies that offer personal fitness certification and it is worth the time to learn about them before your search b not only because youbll be able to separate the good from the bad, but because each certification has a different focus on fitness.

Any personal trainer in Ballarat worth his salt will also be certified in first aid and CPR, so be sure to ask about these issues as well.

Comfort Level

Just as every personal trainer in Ballarat is different, everyone seeking a personal trainer has different needs as well. The idea of a drill sergeant as personal trainer may be what you need to keep motivated, or it might ensure that you never show up for a session again. The purpose of hiring a personal trainer is that he or she will push you to work harder than you would by yourself, but the way they intend to push you will make all the difference in the world.

Even in the interview stage, donbt be afraid to ask the personal trainer in Ballarat how he or she intends to encourage you to go on. Also, is this a person that youbll feel comfortable asking questions to in the middle of a session? Donbt disregard your initial feelings on meeting a potential personal trainer, because if you donbt feel comfortable with him or her, the less likely youbll be to continue showing up to work out.

How Does the Trainer Look?

Just like the old saying goes, you should never judge a book by its cover, but letbs be honest b donbt you want a personal trainer that practices what he preaches? While you may never know for sure that the trainer achieved a healthy looking body by following a healthy diet and exercise program, youbre more likely to respect and follow the training if he looks like he does. He doesnbt have to look like he just stepped out of last weekbs fitness magazine, but wouldnbt you find it difficult to respect a personal trainer in Ballarat if you looked better than he did?

Are You Too Busy to Exercise? A Personal Trainer in Ballarat Can Help!

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A personal trainer in Ballarat understands that among all the excuses one can make about avoiding exercise, claiming that youbre just too busy has to be the most often heard excuse. The truth is that this excuse just doesnbt cut it anymore. Everyone can find a way to incorporate an exercise routine into their busy lives, even if their lives are scheduled down to the last minute. Here are a few tips on how even the busiest among us can bring a little fitness into our lives.

Make Exercise a Priority

It seems that we can always miraculously find time for the things we really enjoy, like meeting a friend for drinks or catching our favorite team play on television. The trick with fitting in exercise is changing your attitude about it, and making it something that is important enough to warrant taking a second glance at the schedule. Sure it means that you may have to get up an hour earlier or sacrifice an hour of your precious evening leisure time, but think about how much better youbll feel, not to mention how much better youbll sleep!B You may want to hire a personal trainer in Ballarat to ensure to stay on track!

Make a Schedule

Penciling exercise into your busy schedule is a great way to help keep you motivated and make time for fitness. Planning your fitness schedule a week in advance may be all you need to make sure you have time for all the responsibilities in your life. But sometimes even the best laid plans fail, so donbt beat yourself up if something comes up and you have to cancel one day. The most important thing is that you get back up on the horse the next day! Also, donbt forget that there are two days during the week that most of us donbt even consider when scheduling exercise b the weekend!B If you are determined to meet your fitness goals, there is no better way than to hire a personal trainer in Ballarat.

Incorporate Exercise in Your Daily Routine

Just because you canbt fit time to go to the gym in your schedule doesnbt mean that you canbt incorporate exercise in your daily life! There are dozens of ways that you can get a short workout throughout the day. Some examples include using the stairs instead of the elevator or escalator, parking at the other end of the parking lot when going shopping, and when you get home, bring in your shopping bags one at a time. You could even permanently lose your television remote and get up out of your chair from time to time!

You Donbt Have to Do This Alone

Your secret weapon may be one you didnbt even realize that you had b your personal trainer in Ballarat. Let a personal trainer know what your goals are and youbll be surprised at how easily theybll help you reach them. If youbve never considered working out with personal trainer in Ballarat, youbll be surprised at how difficult it will be to cancel when you know you have someone waiting for you at the gym.

Donbt be afraid to seek out professional advice. A personal trainer in Ballarat can help you think of new ways to incorporate exercise into your daily routine, even if you can only get to the gym a few days a month.

What to Expect When Hiring a Personal Trainer in Ballarat

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A personal trainer in Ballarat understands that after choosing to improve your health through better eating and exercise, many people donbt know what to do next. There are hundreds of pages on the internet dedicated to diets, exercise regimes and equipment, but how can you tell what is right for you and your body? This is why choosing to hire a personal trainer in Ballarat is wonderful way to take your next step on the road to better health. In this article, webll take a look at just a few of things you can expect to find when you hire a personal trainer.

Great Communication

A great personal trainer in Ballarat will be ready and able to hear what youbre saying, from the moment you meet to the day you reach your first goal. During the time of your meeting, the personal trainer has set that time aside to concentrate on you and your needs. Hebs listening to your concerns, what kinds of exercise you like, what youbd prefer to avoid, and what your goals are. At the same time, hebs there to help you understand how the exercises youbre doing will help you attain your goal and to explain them safely and efficiently.

One to One Assessment

When youbre working with a personal trainer in Ballarat, the fitness routine he designs is for you and no one else, not a class full of fitness students, not other people in your age group, and certainly not the anonymous masses on the internet. Your personal trainer should do a full assessment of your strengths and weaknesses on your very first meeting, and will be able to help you create realistic goals. You certainly have your role to play here as well, as youbll have to be honest about your eating and exercise habits so hebll be able to better help you on the road to better health.

Dedicated Time for Fitness

When you create a schedule for meeting up with your personal trainer in Ballarat, you can count on that time to be dedicated to improving your health, so itbs easier to let some of your outside concerns at the door. In our busy lives, itbs hard enough to find time for exercise and even then we can be burdened down by worries about work and home. Once youbve dedicated the time to meet with your personal trainer, itbs easier to concentrate on the task in front of you, and youbll be surprised to find that youbll likely be less stressed when you leave.

Health Concerns

One of the benefits of letting a personal trainer design your fitness routine is that he can work around any kind of health concerns that you have. Certainly, exercises will differ in intensity for young people and older people, but this is also true for those that are recovering from heart problems, or are suffering from diabetes, or want to improve their health before or after a pregnancy. Your personal trainer in Ballarat will be able to take into account any health concerns you may have and incorporate them into your fitness routine.

Fitness in Ballarat – Exercise Equipment

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Those that are getting ready to start a new fitness in Ballarat program may be tempted to avoid using exercise equipment for a variety of reasons. Buying an exercise machine or joining a gym can be expensive, and there is a common misconception that people can attain the same amount of exercise without them. The truth is there are clear advantages of incorporating exercise equipment into your fitness in Ballarat program. In this article, webll take a look at different kinds of exercise machines and why incorporating different machines in your fitness program can help you reach your fitness goal.

Free Weights

We often think of free weights as dumbbells, but free weights can come in a variety of shapes and sizes, from small hand held weights to medicine balls. Free weights help in strength training and can also help improve balance, as all the muscles in the body are needed to maintain balance while lifting. However, concentrating on specific muscles can be a challenge with free weights. While it is true that there are those that prefer to use free weights in their workouts as opposed to strength training machines, these types of machines have their advantages as well.

Strength Training Machines

Weight machines typically have a stack of weights attached to a pulley, which then can be lifted by pushing or pulling. Strength training machines are generally considered to be safer and easier to use than free weights and are great for those just starting on their fitness program. Because machines typically only work on one specific part of the body at a time, they are also ideal for those that are recovering from injury and need to build up strength. Machines also make sure that the correct movements are used, as opposed to the cheating that can occur with free weights, such as using momentum instead of muscle to lift weights. Your fitness in Ballarat program can and should include free weights and strength training machines to maximize results.

Cardio Machines

Cardiovascular machines are used to increase the heart rate, which can help improve the health of the heart and burn fat. These machines can mimic the motions of walking, running, bicycling, climbing stairs as well as other disciplines. It can be argued that actually doing these actions instead of relying on machines is better, but the machines do have clear advantages, such as being able to easily monitor your progress. Most cardio machines feature a display screen that can monitor the heart rate, bdistanceb traveled, or calories burned. Another advantage is that your fitness in Ballarat program can always continue, even if itbs raining or snowing.

Vary Your Routine for Better Results

The best fitness in Ballarat programs will incorporate both cardio and strength training to maximize their advantages and result in better fitness for the whole body. While cardio machines are excellent for burning fat and getting the heart pumping, the strength training will help maintain all the benefits of the cardio workout. When designing your fitness routine, be sure to incorporate both cardio and strength training, which will help you realize your fitness goals in a faster and healthier way.

Balance in Your Fitness in Ballarat Program

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For those that are only at the beginning of their path to better fitness in Ballarat, the word bexerciseb conjures up the image of endless hours running or pumping away on a stationary bike. While these exercises certainly have their merits, they are only a part of a balanced fitness program that incorporates several different disciplines. Varying your fitness in Ballarat routine with elements of flexibility, cardio training and strength training will not only help you optimize the results but will also help keep you from being bored. In this article, webll take a closer look at these three important elements and how to get help in making your routine a balanced one.

Cardio Training

Cardio training is often considered to be the cornerstone of any balanced workout. Any movement that gets our hearts pumping can be considered cardio training, from riding a bicycle to doing aerobics. The benefits of cardio is that they make the heart stronger, help burn fat and raise the metabolism so that youbre better able to burn up calories. Experts vary in their opinions of how often we should have cardio training, but most agree that about thirty minutes most days of the week is excellent, even if itbs cut up in ten minute increments. The most important part is getting the heart beating at your target heart rate for extended periods of time.

Strength Training

Strength training is an equally important part of a balanced fitness routine. Remember how cardio training helps raise the metabolism? Well, strength training can help in this area by keeping your muscle mass at a healthy rate. And if your goal is to lose weight, strength training in conjunction with cardio training is the best way to go, because the more muscle mass you have, the more calories youbll burn over the course of a day. Not only will you be improving your muscles, but also your bones and joints.

Flexibility Training

Flexibility is also an important part of a balanced fitness in Ballarat program, whether it is simply a stretching routine at the beginning or end of a workout or a fuller experience such as yoga. Tired muscles are usually tight and restricted, and stretching can help to increase their flexibility and relieve tension. The benefits of including flexibility training in your fitness program are many, including better posture, protecting the joints and possibly avoiding injury, and even helping to prevent lower back pain.

How To Achieve Fitness in Ballarat

Newcomers to exercise might be scratching their heads and saying to themselves, bOkay, I know these things are important, but how do I find the right balance for me?b Itbs true, everyone is different and your needs might be drastically different from someone elsebs. A great place to start is to consult a professional of fitness in Ballarat. If you are looking for fitness in Ballarat, a personal trainer is ideal for newcomers and experts alike, because they are able to do a full assessment of your needs, medical concerns and goals and help you reach them in a balanced, safe way.

How Stress Influences Your Health and Fitness in Ballarat

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An Expert in Health and Fitness in Ballarat Reports! Work, money, family, the future b there are plenty of things that we stress about. It isnbt just worries or bad things happening that cause stress, but any sort of change, from getting a promotion at work to planning a wedding, that put stress on your body. Stress can come from emotional or physical changes, illness, drastic changes in the environment, and pushing your body too hard. Eventually, stress can have a negative impact on your mental and physical health. In this article, webll take a look at how stress can affect your health and why fitness in Ballarat is a great method to help you relieve some of that stress.

What stress does to the body

Our bodies react to stress in a variety of ways, including fatigue, headaches or other aches and pains, insomnia and other emotional disorders like anxiety or depression. Others might experience gastrointestinal problems like ulcers, cramps or irritable bowel syndrome. Stress can also play a part in cardiovascular health, prompting high blood pressure, heart palpitations, hearts attacks or strokes.

Stress can also adversely affect women and the health of their reproductive systems. Women under stress may experience an absence of a menstrual cycle or abnormal menstrual bleeding. The hormone imbalance that stress creates escalated symptoms of fibroid tumors or endometriosis. Stress can even make getting pregnant difficult for those couples experiencing problems with infertility.

Another way that stress can affect people of both genders is that it quite frequently opens the door to illness. Too much stress can cause our immune systems to falter, making us more susceptible to catching colds or the flu. Stress can even have a negative impact on our skin, causing itchy skin, hives or rashes.

Why exercise can help

While exercise has the obvious benefits of improving overall health and helping you live longer, it can also greatly reduce the amount of stress your body is under. Fitness in Ballarat helps relax tense muscles and promotes better sleeping patterns, plus a wide range of benefits that arenbt so obvious. Exercise promotes better blood flow, including in the brain, which can help combat that feeling of having your head stuffed with cotton.

It also releases endorphins that can provide a happy, healthy feeling after a good work out. There is a lot of evidence that people that work out on a regular basis and are in good health are better able to handle the long term affects of stress. Stress will always be a part of our lives, but combating it with fitness in Ballarat can certainly help minimize the negative effects.

Get help in the fight against stress

Getting on the right path to better fitness in Ballarat can be difficult and confusing in the beginning, and you may not see the beneficial effects right away, so itbs easy to quit. Consulting an expert in health and fitness in Ballarat is a great way to get going and keep you motivated. Not only can a personal trainer assess your present health and design a work out routine to help you combat stress, but hebll also be there every step of the way to encourage you.

Injuries, Strains and Sore Muscles – A Personal Trainer in Ballarat Can Help

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A personal trainer in Ballarat understands that experiencing soreness the day after a work out isnbt uncommon. After all, youbre pushing your muscles beyond what theybve been used to doing. But sometimes we mistake injuries and strains as sore muscles and push through the pain, which can lead to lasting damage. In this article, webll take a closer look at why muscles become sore, what you can do to help prevent soreness, and why working with a personal trainer in Ballarat can help you avoid injuries and strains.

Why do we get sore?

If youbre exercising correctly, muscle soreness should be very minimal, but those that are just beginning or have recently intensified their work outs may experience muscle soreness the day after a work out. This phenomenon is called delayed-onset muscle soreness, or DOMS, and generally occurs twelve to 36 hours after an intense work out. There are two factors that contribute to DOMS; a build up of waste products in the muscles and miniscule tears in the muscles. Not only are the muscles sore, but symptoms can also include feeling stiff, weak and tired.B A personal trainer in Ballarat understands DOMS and will know how to safely and effectively get you passed it without injury or strains.

Avoiding soreness

Working out shouldnbt leave you feeling tired and sore, but energized! You can help your body better recover by taking care of your body before and after your work out. Make sure youbre getting plenty of sleep, as exercise will only exacerbate the tired feeling, and take an appropriate amount of rest between work outs, so your muscles have time to recover. A personal trainer in Ballarat suggests always warm up your body for at least ten minutes before any kind of intense work out, because exercising bcold muscles can lead to strains and injuries.

Stretching after a work out is just as important, as it encourages the blood flow to return to the organs and discourages lactic acid from building up in the muscles, which contributes to soreness. Finally, make sure youbre getting enough fuel for your body. Food give your body the energy it needs to work out efficiently, so consider adding a small snack an hour before your workout and eating a healthy meal afterwards, to help your muscles better recover.

Getting the help you need

If youbve already tried some of these techniques and are still experiencing soreness after your work outs, chances are that you may have strained a muscle. A muscle is considered strained when it has worker harder than its capacity and it actually tears. If you donbt notice significant improvement over a period of a few days, you may need to seek medical advice.

It is, of course, very easy to avoid injury by making sure youbre using exercise equipment safely and not pushing yourself beyond your limits by consulting a personal trainer. Working out with a personal trainer in Ballarat has many benefits for you, including designing a fitness regime thatbs right for you, encouraging you along the way, but most importantly, making sure youbre working out safely and efficiently. A personal trainer in Ballarat will be able to advise you about your muscle soreness, when you should seek medical advice, and how to avoid injury all together.

Exercise Is A Top Diabetes Management Tool, According To Personal Trainers In Ballarat

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Personal trainers in Ballarat know that exercise and good nutrition can do a lot to prevent or delay diabetes onset, but that they are also key factors in controlling diabetes, preventing serious complications, and in living well with diabetes.B Fitness is recommended for all diabetics, but care must be taken to develop a safe plan given your specific situation.

Many Benefits Of Fitness For Diabetics

A 2005 study showed that people who had diabetes and who walked daily were healthier after two years.B Their medical expenses were lower as well, indicating their overall health was better.B In contrast, people with diabetes who did not exercise experienced a decline in health and increased health care costs.

Physical fitness is important to diabetes as a means of controlling blood sugar; it is also a highly effective means of maintaining heart healthba top threat to people with diabetes.B Personal trainers in Ballarat have seen that diabetics who exercise benefit from:

  • Improved circulationbpreventing lesions and tissue damage throughout the body
  • Prevention of heart problems
  • Increased blood flow to the heart
  • Decreased cholesterol (of ‘bad’ cholesterol levels)
  • Increased levels of good cholesterols
  • Decreased nerve damage
  • Weight loss
  • Lower risk of stroke
  • Decrease in blood pressure

People with diabetes who exercise enjoy many of the same benefits of people exercising without diabetesband more.B For people with diabetes, though, exercise takes on an even greater importance as the extra boost is necessary to keep the heart, lungs, and body functioning at optimal capacity.

Exercise Considerations For People With Diabetes

Exercising with diabetes is similar to exercising without, but there are special considerations that need to be accounted for.B Since exercise causes dramatic changes to blood glucose, it is important to talk to your doctor about how to manage blood sugar before, during, and after exercise.

It is also important to know what types of exercise are beneficial and will improve your condition and what types of exercise are safe given your specific symptoms/condition. For this it is important to ask personal trainers in Ballarat for advice.

For example,

  • Aerobic exercise and sports are recommended, but care must be taken to monitor effects on blood glucose
  • Strength training helps build muscle and improves metabolism, but when complications arise strength training may need to be modified or suspended
  • Patients who have lived an inactive lifestyle need to gradually break into exercise and increase intensities as fitness improves
  • Blood glucose levels dictate the safety of exercisebit is generally recommended that diabetics not exercise with blood glucose below 100mg/dL or above 300mg/dL

In addition, personal trainers in Ballarat require that all diabetics stay well hydrated during exercise (because dehydration impacts blood sugar) and should always check for injuries (particularly of feet) following exercise.

Getting Help To Exercise Safely

Developing a plan for safe and effective fitness can be daunting if you have diabetes.B The help of qualified professionalsbincluding the advice of your doctor and the knowledge of personal trainers in Ballaratbcan help immensely.B Your doctor will work with you to make sure that you are exercising in a way that is beneficial and safe, and a personal trainer will build upon your doctor’s recommendations to develop a fitness plan that is right for you.

As a diabetic, exercise is one of the best ways to remain healthy at your optimal level throughout life.B Get the professional advice and assistance you need and commit to regular exercise so that you can live well for many years, despite your disease. Personal trainers in Ballarat can help you learn about how this is possible.

What Type of Personal Training in Ballarat Is Best for You

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Personal training in Ballarat sets a standard for quality and success. With fitness becoming an increasingly popular aspect of health today, trainers are becoming knowledgeable in different areas. They can help you treat injuries, manage stress, become more flexible, and much more b including lose weight!

Ainbt No Mountain High Enough

Choosing a type of personal training in Ballarat requires some thought. Like any other program, such as diet, there are many factors to consider. You want to choose a program that fits your style so that you will not be tempted to quit before achieving your goal. Donbt over do it or under do it, its easy to tire yourself out or forget about your goals entirely. Maintenance is the most difficult part of a training program, and trainers are more than aware that motivating you to maintain a healthy system is a big part of their job.

So your very first decision is deciding what your overall goal is going to be. Some just need to lose weight. Others want to prepare for a professional body building competition. Decide what your goals are and come up with a schedule that will help you meet those goals.

Obviously, these are two very different goals and will require two very different programs. Fitness is serious business and no goal is too high to reach b but remember a trainer will make that goal easier to grab. Having someone to help you keep on track is invaluable, with a personal trainer appointment, its harder to skip your workoutb&youbll be letting them down as well as yourself.

Canbt Keep Me Away

Personal training in Ballarat can be as varied as peoplebs fitness personalities. They include:

  • Home and office training programs
  • Private or group training programs
  • Exercise programs that stand alone
  • Exercise programs coupled with diet and health programs
  • Online personal training
  • Studio personal training

Mountain High

Deciding to take control of your health and fitness is like reaching the top of a mountain. From the top you can see for miles, and the future looks crystal clear. To maximize your program of personal training in Ballarat, choose a company that has experience and uses only certified trainers.

Certified trainers will lead you to the top! They are knowledgeable in all exercise areas, from just helping you trim up to teaching you how to train for that sport you love so much.

Their experience will equate to customized exercise programs that target your specific needs. Therebs no need to stumble along. You can climb directly to your goal with the assistance of personal training in Ballarat.

Fitness in Ballarat Will Give You More Energy

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Fitness in Ballarat will increase your energy levels by building cardiovascular endurance.B Aerobic exercises are those which strengthen the heart and circulatory system, and in doing so, results in more efficient use of oxygen by the body.B But there are a number of other benefits which are accrued as a result of aerobic exercising combined with good nutrition and strength straining, and they all increase the bodybs energy.

Energetic From the Inside Out

As people age they often begin to complain about not having enough energy anymore.B Often the lack of energy is not due to age, but rather to lack of proper nutrition and aerobic conditioning. The body uses oxygen to generate energy and when your aerobic capacity is low, your energy level will be low.

For the body to have enough energy to function at full capacity, the heart and lungs and circulatory system must be able to deliver oxygen efficiently.B Your aerobic capacity determines your endurance.B In other words, if you have low aerobic capacity, your endurance will also be low making it difficult to complete many daily activities such as climbing a set of stairs.

When you begin a program for fitness in Ballarat, it must be well balanced.B Fitness is a concept which embraces three components:B strength, aerobic capacity and nutrition.B You canbt include two components while ignoring the third and expect to see overall fitness in Ballarat.

Increasing your aerobic capacity increases energy levels in many ways.

  • Reduces fatigue by increasing oxygen supplies
  • Burns calories so you are able to lose weight
  • Increases heart strength so it is better able to pump oxygen rich blood
  • Increases stamina
  • Improves delivery of oxygen to muscles which increases endurance
  • Helps you sleep better at night
  • Increases metabolic rate

Joining Forces

Your aerobic conditioning exercises should be combined with strength training and nutrition in order to achieve the best results.B Your body operates as a unit, and like any unit all of the components must be maintained.B A personal trainer can create a program which improves your general health which leads to increased energy.

A personal trainer can design a fitness in Ballarat program that includes a variety of aerobic exercises in conjunction with your strength training.B Aerobic exercises include jogging, bicycling, swimming, aerobics, rapid walking and many sports activities.B By including a variety of aerobic exercises to increase your cardiovascular healthy, the fitness in Ballarat program will be fun and interesting in addition to being effective.

Aerobic exercise can increase your energy levels by increasing the bodybs oxygen supply, improving cardiovascular functioning and helping you get a good nightbs sleep.B A personal trainer can work with you in your home or office at your convenience.

You donbt have to be one of those people complaining about not having enough energy!

What a Ballarat Personal Trainer Can Do for You

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If youbre considering working with an Ballarat personal trainer to help you meet your fitness and health goals, you may be unaware of some of the benefits that working with a personal trainer can provide. Of course, a good personal trainer will assess your current level of fitness and design a fitness program that will help you reach your goals, but what do they do beyond that? In this article, webll talk about a few things that make a good Ballarat personal trainer great b motivation, keeping the program new and interesting, safety and advice.

Motivation

Once youbve started your fitness program, keeping you motivated is an important part of the personal trainerbs job. Anyone can go on daily walks to maintain their current fitness level, but a personal trainer wants to help improve your fitness level, and hebs going to push you to work harder than you might on your own. But while hebs pushing you, hebs encouraging you at the same time. Now, how he encourages you will depend on the relationship that you and your trainer have created. Not every personal trainer is a drill sergeant, and not every personal trainer will clap her hands and cheer, but you and your Ballarat personal trainer will have to find the right balance to keep you motivated to return for the next session.

Keeping the Program Fresh

Not only is working out on your own less interesting than working out with someone that is motivating you to continue, but itbs easy to get trapped in doing the same fitness routine over and over again, resulting in your getting completely bored with the whole thing. At least going through the same old routine with your personal trainer will help keep you motivated. But what makes a good personal trainer a great Ballarat personal trainer is when he uses his experience and imagination to keep the program fresh and new. Depending on what your needs are, he may vary between strength and aerobic training, or incorporate innovative techniques to keep you interested, or even think outside of the box and include fun obstacle courses.

Safety

A great personal trainer isnbt just there to push you forward, but also to make sure you are working out in a safe way. Not only should he be teaching you the proper way to handle weights, stretch your body before a session or use fitness machines, he should be keeping an eye on you during the course of a training session to be sure that you continue working out in a safe way. A great personal trainer will also be on the watch for your progression throughout the session and prevent you from working too hard, because too much exercise can have a detrimental effect on your body as well.

Advice

Some personal trainers may see their jobs and starting and stopping in the thirty minutes or whatever amount of time youbve agreed on for working out, but a Ballarat personal trainer will be willing to sit down and talk to you before or after a session to answer questions and give their advice. Perhaps you only see your trainer once a week or once a month and want to catch up on how you feel or what youbve done since your last session with the trainer or maybe you have some questions about your diet. The time your Ballarat personal trainer takes to help you improve your total body fitness is really what makes him better than a good trainer, but a great trainer.

Finding a Ballarat Personal Trainer Thatbs Right for You

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Choosing a Ballarat personal trainer is a little more involved than signing up with the first personal trainer that you come across. Taking the time to interview a few trainers before starting to work out can help you find a trainer that will be willing to take into consideration your special needs, which will make the difference between reaching your fitness goals and being frustrated or discouraged. Donbt be discouraged if the first couple of personal trainers you meet donbt shape up to your expectations. Here are a few things to look out for when choosing the right Ballarat personal trainer for you.

Your Specific Needs

Whether you are recovering from a heart attack, suffer from arthritis or diabetes, or are pregnant, your personal trainer should be able to take your medical situation into account when creating your fitness program. One way to find out if a personal trainer is trained to work with your specific medical issues is by asking about his certification. While there are any number of certifications available for personal trainers, there are a few that are accredited for helping specific issues. For example, trainers that have a certificate from the American College of Sports Medicine are trained to work with those that have suffered from a heart attack or stroke, while the International Fitness Professionals Association offers certification for working with both children and seniors.

Also, donbt be afraid to ask a potential Ballarat personal trainer if they have experience in training someone with your condition, and if the answer is yes, ask if you can contact their clients for a recommendation.

Your Schedule

Have you met a trainer that you feel you could help you reach your fitness goals but isnbt available during your preferred workout time? Donbt be tempted to change your schedule, unless your lifestyle is flexible enough to warrant the change. While many of us have to try to find time to exercise in our already busy schedules, thanks to work or family commitments, adding a fitness routine to the mix shouldnbt have to mean turning your whole life upside down. Consider both your schedule and how you feel at different times of the day when looking at the calendar with your personal trainer. It might be that early morning sessions are the best time in your schedule, but will you be willing to get up an hour earlier three times a week to meet your trainer? Be honest with yourself when considering your workout schedule and find a Ballarat personal trainer that will best work in your lifestyle.

Your Relationship with Your Trainer

Everyone needs a different level of motivation and a good personal trainer will recognize your needs to keep you coming back for more. Be wary of personal trainers that push you so hard that youbre in pain for days after (but be honest with yourself b are you sore, which is normal, or genuinely in pain?) or leave you feeling discouraged. Not every personal trainer will make you feel like youbve just started basic army training, but if thatbs what you need to keep you going, your personal trainer should be able to give that to you. Donbt be afraid to ask a potential Ballarat personal trainer how he plans to keep you motivated while youbre still in the interview process.

Finish What You Started b Cut the Fat for Good with a Ballarat Personal Trainer!

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A Ballarat Personal Trainer Reports! Therebs no question about it b making the commitment to work off that extra fat is no easy task. Not only is it hard getting your new fitness program off the ground, but youbre sure to encounter pitfalls along the way. Donbt beat yourself up or quit when you meet an obstacle, jump over it! Staying motivated is the best way to ensure that youbll meet your fitness goals. In this article, webll explore how you can stay motivated in all stages of your fitness journey and how a Ballarat personal trainer can help.

In the beginning

You may start off your fitness program with plenty of enthusiasm, but many of us start finding excuses to miss an exercise session or two as early as two weeks in. Youbre sore and tired and youbd rather just stay at home. Of course youbre sore! Youbre using muscles that havenbt been used in quite a long time, itbs perfectly normal. Make sure your body gets plenty of rest, but donbt fall for this well worn excuse. If imagining how amazing youbll look and feel when you reach your goal seems too far out of your grasp at this point, give yourself a short term goal.

For example, create a goal that says that after six weeks of constant exercise, youbll finally treat yourself to that luxury item youbve had your eye on. Once you reach the first six weeks, make a new goal and work towards that. The time it takes to reach your final goal will be different for everyone and doesnbt have a definitive date, so create a solid goal that you can reach in the short term.B A Ballarat personal trainer can help you stay on track so that you not only reach your short term goals, but your lifetime goal of being fit and healthy!

Pitfalls in the middle

The most common pitfall most of us will face on the path to our goal is a fitness plateau. All of a sudden, the numbers on the scale, the measurement of your thighs, or the amount of weight you can lift all stays magically the same, well before youbve reached your goal. Does this mean that youbve done as much as your body can handle? No way! Our bodies are incredible machines and will work hard to achieve their maximum capacity at whatever task we give them, but eventually the body will become so efficient that it no longer needs to use as much energy or burn as many calories to perform the task at hand.

This usually happens when you do the same exercises over and over again, so the solution may be as simple as changing the intensity of the exercise or the exercise itself. A Ballarat personal trainer can help you make the necessary changes to push through the plateau and continue on your way.

Those last five pounds

Itbs true; the less fat you have to lose, the harder it is to get rid of it. Those infamous last five pounds can be a killer to push through, but think of how excited youbll be to know you pushed through and stuck to your commitment from the beginning until the very end. If youbre having trouble getting past those last five pounds, consider consulting a Ballarat personal trainer, who is helpful during all stages of reaching your fitness goals. A Ballarat personal trainer can help design a fitness plan for you from the beginning, give you ideas or pushing through your plateaus, and keep you motivated all the way to the end, when youbve reached your goal.

How Often Should You Meet With a Ballarat Personal Trainer?

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When you choose to work with a Ballarat personal trainer, the first question is often related to how often you need to meet.B The answer depends on your personal needs when it comes to training, motivation and encouragement.B The personal trainer is an instructor who teaches you how to use nutrition and exercise to reach your fitness goals and some people need more assistance than others.

Seeking Optimal Training Results

When you decide to work with a Ballarat personal trainer, you have some specific goals in mind.B B If you are new to the fitness world, then you probably need extensive training in the beginning as the trainer works with you to develop mutually acceptable goals.B You will need to learn how to use equipment properly and how to perform exercises to get maximum results.

People who are beginning their first serious fitness program often need a lot of encouragement too.B One of the main reasons people quit their diets and exercise programs is because they get discouraged.B Itbs difficult to stay energized and motivated when you donbt have anyone giving you emotional support as well as physical training guidance.

For those people who are seeking the services of a Ballarat personal trainer in order to get off the infamous plateau or to take their fitness program to a higher level, the meetings with the personal trainer are more concerned with developing new routines that challenge the body to achieve greater results.B In the time leading up to the sporting or athletic event, the client meets regularly with the personal trainer to insure workout time is as intense as possible without incurring injury.

For those who exercise regularly now and just need help adjusting goals and staying on track, the number of meetings with the personal trainer depends on your familiarity with the equipment choices and how much encouragement you desire.

No Rules of Thumb When It Comes to Fitness

When it comes to getting fit, there are really no set rules and that is true in terms of how often you should meet with a personal trainer.B Besides your fitness goals, other factors affecting how often you meet include the following.

  • Your schedule and the availability of the personal trainer
  • How much your budget allows for personal training costs
  • How quickly you want to reach your new goals
  • How quickly you are able to learn your fitness program

Many people meet weekly with a Ballarat personal trainer for a few months and then reduce the number of meetings as they get more comfortable with the program.B Some people need the ongoing support in order to stay focused on their goals.B They also need the accountability a personal trainer asks for during sessions.

A Ballarat personal trainer can provide the guidance and motivation you need to reach your fitness goals.B How many meetings it takes to get the results desired is something you and your personal trainer will have to work out together.

Why You Can Benefit from Ballarat Personal Trainers

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With Ballarat personal trainers you can improve your life through healthier choices and fitness. Deciding where and how to begin your fitness journey are just as important as making the decision to begin in the first place. For those that have never traveled down this path before, it can be complicated and confusing. Thatbs why working with Ballarat personal trainers is a great choice for beginners and lifelong fitness devotees alike. In this article, webll take a closer look at how the personalized attention of a trainer can help you reach your goals.

You Donbt Have to Do This Alone

How many times have you started a new exercise routine and followed it faithfully for three weeks before youbve found that your enthusiasm is long gone? Be honest b itbs easy to make excuses to avoid exercise. bI had a rough day at work,b bIbm too busy today,b bI didnbt get enough sleep last night,b the list goes on and on. But how quick would you be to make excuses if you know there was someone waiting for you at the gym?

And once you get to the gym, going through the motions alone can be equally intimidating. bHow long should I do this exercise?b bAm I even doing this right?b Having Ballarat personal trainers by your side will help ensure that you can get instant feedback whenever you have a question, not to mention that theybll monitor your progress and make sure you are working out safely and efficiently.

Focus and Motivation

Ballarat personal trainers are more than safety instructors in the gym; they can be your personal cheerleader – or even your personal drill sergeant, if you prefer – to help keep you focused on your goals and motivated to make them happen. A good personal trainer will keep track of your progress, and use this information to change or accelerate your workouts accordingly.

Before setting on your fitness path with a personal trainer, make sure that this is someone that you can see motivating you in the future. Do you feel comfortable with this person? Will you feel comfortable taking directions from this person? Being sure that you can form a good relationship with your personal trainer may mean the difference between meeting your goal and getting frustrated enough to walk away from your trainer and your goal.

Tailoring to Your Personal Needs

From the first day you meet with your personal trainer, hebs working to help you realize your fitness goals. The first meeting should include a full assessment, including your present weight, body fat index, and what youbre working towards b whether itbs losing weight or preparing for a marathon. This is also the time to let the trainer know if you have any problems such as joint or muscle injuries, are suffering from diabetes or are recovering from a heart attack. Using all of this information, the trainer will create an exercise program that is tailor fitted to your needs to help you reach your goals, and not the other way around.B There is no better time than the present to hire Ballarat personal trainers to make your goals a reality!

Getting Happy with Your Body With the Help of Ballarat Personal Trainers

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Ballarat Personal Trainers Report! Just as some people have to come to terms with the fact that theybll always be of short stature, a lot of us also have to come to terms with the fact that webll never be a size zero.B Ballarat personal trainers are in the same boat!B Setting unrealistic goals in our fitness or diet routines can not only set us up for failure, but also a lack of self confidence and even depression. Even before starting on the path to a healthier life, itbs helpful to get focused on what you can achieve with the body you have. In this article, webll explore the pitfalls of comparing yourself to others, celebrity culture, and how you can get on the right track to making the most of what you have.

Comparing Yourself to Others

It seems like itbs almost ingrained in women to compare ourselves with each other, whether it is with our friends, co-workers, and even Ballarat personal trainers. We can always find something to admire in other women, whether it be their hair or waist size. The problem is that we donbt often take time to sit down in front of a mirror and discover what it is we like about ourselves. Sure, we know what we want to change, but when do we ever take the time to complement ourselves?

The most important thing to remember is that every body is different. Sure, there are plenty of women that are naturally thin, and others that have to fight tooth and nail to retain their size. Donbt get caught in the trap of focusing your energies on anyonebs body but your own.B Ballarat personal trainers can help motivate and support you, and most importantly, help you recognize your strength and improve your health!B Nothing is more important than ones health!

Celebrity Culture

Celebrities are everywhere these days b of course we expect to see them in movies or on music channels, but now theybre on the covers of womenbs magazines, starring in commercials, and donbt forget the thousands of internet pages dedicated to favorite stars. Itbs hard not to admire them for what seems like a fantasy lifestyle, and on top of that, they often seem to be absolutely perfect.

Just like comparing yourself to your friends and others, comparing yourself to celebrities is a dangerous trap, and there are three reasons why. First of all, it truly takes a team to make a celebrity look good on the red carpet. Wardrobe consultants and hair and makeup assistants all work together to make the celebrity look her best. Second of all, itbs true that many celebrities work very hard to maintain their figures, but a lot more than we could ever have time for, sometimes as often as two or three hours a day. Itbs a part of their job to look the best they can, so they can afford to take the time. Finally, there is a not so secret weapon that magazines use to make celebrities look their best b the air brush. This tool is used very often to manipulate pictures of celebrities for the cover of magazines to make them look perfect, when the reality is quite different. Do yourself a favor and keep these reasons in mind the next time you admire a celebrity on the cover of a magazine!

What Can You Do?

Itbs all very well and good to say that we need to focus on our own bodies when setting out to achieve a fitness goal, but sometimes itbs beneficial to have a second opinion, and thatbs where consulting Ballarat personal trainers can come in handy. A personal trainer can use his experience and training to do a full assessment of your body and help steer you towards a goal that will have you looking and feeling your best.B Remember, Ballarat personal trainers live in the same celebrity culture that you do!B Ballarat personal trainers can help motivate and support you, and most importantly, help you recognize your strength and beauty!

Ballarat Personal Trainers Will Help You Refocus on Fitness

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Ballarat personal trainers know that refocusing on fitness after your program has been interrupted by a major life event is always important.B In fact, a fitness program is the ideal way to overcome the effects of stress on your body.B The worse thing you can do is tell yourself there is no longer a need to continue a fitness program, because you had to quit exercising for a while.

Fitness Is a Life Event Too

Life can have a way of ruining our plans.B You can be on a fitness schedule you adhere too religiously, and suddenly a major life event causes you to veer off course.

These kinds of events are as varied as there are people, and they are all stressful.B Even happy events, such as having a baby, create both physical and psychological stress.B Other life happenings include losing a job, buying a new house, divorce, death in the family or even being told you are responsible for a major project at work that is due in a month.

When a major event happens in life, all too often your time schedule gets amended and your focus shifts.B One of the first things to get cut is the amount of time you spend on your fitness program.B Yet staying fit through a stressful event can make it much easier to cope both mentally and physically. Ballarat personal trainers can help you come up with a schedule that works for you.

The reason fitness programs are interrupted is because fitness is not seen as a life event too.B It is a matter of understanding the importance of fitness to your life.B People who are fit are better able to recover from a pregnancy, handle the stress associated with a family loss, are better able to cope with the mental anguish of losing a job, and are better able to handle physical challenges such as moving from one house to another.

L.I.F.E.

Life should actually be an acronym for fitnessb&Love It For Ever! Despite good intentions, you may have gotten off track when it comes to your fitness program.B Ballarat personal trainers can help you refocus on your fitness program so that you are able to continue staying healthy no matter what life throws your way.

For example, you can learn a series of exercises you are able to do at home if you just had a baby.B You can learn how to fit exercise into the business schedule with Ballarat personal trainers while insuring the time you do spend is as productive as possible.B You will also get assistance with nutritional planning so when you stop at the fast food restaurant in between moving from one house to another, you stay on your nutrition plan by making good food choices.

No matter what happens in your life, staying fit should continue to be a priority.B Being fit and healthy and supplying your body with the right nutrients is critical for being able to handle the stress you experience.

Ballarat personal trainers can help you Love It For Ever!

Ballarat Personal Trainers Explain the Benefits of Cardio Interval Training

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Ballarat personal trainers know that being efficient at what you do can apply to anything. You get your work done faster at the office when you are efficient. You chores at home are completed earlier if done efficiently. In this article you will learn about the efficiency of cardio interval training.

There are efficiency experts, such as Ballarat personal trainers, that can tell you the quickest approach to achieving any goal. Exercising is no different. You can exercise the slow way, risking boredom and angst at the lack of results. Or you can be exercise efficient and use cardio interval training.

On A Schedule

Walking a treadmill day after day at the same rate isnbt just tedious. It has diminishing returns. The body is an amazing system. It is built for survival under any circumstance. When you do the same exercise for an extended period of time, your body begins to act as if it must conserve energy for the long haul.

It goes into something called bsteady stateb and actually burns fewer calories. Another drawback to doing the same exercise all the time is that you are using the same muscles. That too will result in less and less benefit. The solution is to begin a program consisting of short periods of high intensity called cardio interval training, which Ballarat personal trainersB praise because it:

  • Burns more calories
  • Uses muscles at different effort levels
  • Can apply to almost any activity b treadmill, jogging, walking, spinning
  • Rapidly increases heart and lung capacity

Interval training is called such because the routine has intervals of high and low intensity. You begin at a pace where you can maintain a conversation, gradually increase to a level requiring effort and then blast the exercise for a short period of time.

This is followed by a recovery period for approximately 2 minutes. Then do high intensity for 2 minutes again, followed by low intensity. Repeat the intervals for at least 10 minutes. It is easy to see with a routine like this your body never gets complacent.

It must work to accommodate the intensity of the exercising. In this case, survival means your body must find a way to efficiently meet the demands you are making on it. You will burn more fat, increase your heart to the maximum exercise heart rate for your age group and refuse to let your muscles take a rest.B Ballarat personal trainers can help you with this.

Timelines

When you begin cardio interval training, begin at a level that is comfortable. You will still work your body, but it takes time to build to a level where you can do 30 minutes of high intensity cardio if that is your goal. As you progress, begin to reduce the recovery times and expand the high intensity intervals.

Vary the load intensities for steady progress. Also, donbt ever forget to warm-up and cool down before and after a routine. The best route is to use the services of Ballarat personal trainers to keep you on an ever-proving timeline Cardio interval training is a program that can benefit anyone!

Ballarat Personal Training Exercises for Busy Professionals

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Ballarat personal training experts understand that when youbre working fifty hour weeks, exercise is probably the last thing on your mind. Itbs very easy to fall into the trap of grabbing fast food and crashing on the couch after a difficult day at work before catching a few hours of sleep and starting all over again. The truth is that exercise can help even the busiest professionals stay in top form, sleep better, reduce their stress and even complete tasks without fading at the end of the day. In this article, webll take a look at how busy professionals can make time for exercise.

Pencil it in

Any professional worth his salt has a calendar filled to the brim with meetings, appointments and deadlines. Why not pencil in time for exercise, too? If youbre really ready to make a commitment to improving your lifestyle, schedule exercise into your routine and treat it like an important business meeting. Once youbve added it to your regular calendar, youbll be surprised at how easily everything else falls into place. At the same time, donbt beat yourself up if something unavoidable comes up and you have to cancel. Just donbt use this as an excuse to cancel the rest of your exercise appointments for the week!B A Ballarat personal training expert can help you stay on track by holding you accountable!

Exercise at Work

If you truly canbt get away during the day, there are plenty ways to incorporate a little fitness into your daily routine. A Ballarat personal training expert has a view suggestions!B Obviously, try to always take the stairs. Instead of emailing a question to a colleague on another floor, take the time to go ask the question in person. Set an alarm on your computer to remind you get up once an hour to stretch your legs and your arms. Even a quick break can be refreshing. Clip a pedometer on your belt and try to achieve between 6000 and 10,000 steps a day.

If you have your own office, you can even incorporate exercise equipment into your routine. Try sitting on an exercise ball, which will strengthen your abs and back while you work, or lifting dumbbells while youbre on the phone. Even if you work in a cubicle and donbt want to be seen with your exercise equipment, keep a couple of bottles of water in a drawer and use them as dumbbells when you can.

Office Fitness Programs and More

Upper levels of management are quickly learning that when their employees are healthy, they tend to work more efficiently, so exercise can benefit everyone in the workplace. Some companies have taken the initiative to start fitness programs in the office with the help of a Ballarat personal training expert.

Finally, if you live close enough to work that you can commute by foot or bicycle, consider making this change. Not only will you be doing something healthy for yourself, but itbs healthier for the environment as well!

Remember, you donbt have to make these fitness changes all by yourself. Seek out the advice of a Ballarat personal training expert. A personal trainer will take your busy schedule into account when setting out a fitness program for you, and help you come up with even more ideas on how to incorporate more exercise into your busy lifestyle.

Setting Fitness and Health Goals with a Ballarat Personal Training Expert

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A Ballarat Personal Training Expert Reports! When most people start a new exercise program, they have an idea of what they want to accomplish. People start exercising for plenty of different reasons, from wanting to improve their overall health to meeting a specific goal. Knowing what you want to accomplish through your fitness routine can help you focus on your goal and have something to work towards. A great way to focus on what you want to achieve is to work with a Ballarat personal training expert, who can assess your current strengths and weaknesses and help you reach your goal. In this article, webll take a look at three tips to remember when setting your fitness goals.

Be Realistic

bI want to lose twenty pounds before my high school reunion next month.b Unfortunately, setting a goal like this can be a recipe for failure. Sure, it can be done, but it will require a strict commitment to healthy eating and exercise every day for the next thirty days, and this could be asking too much of yourself. And then, what happens after the reunion? Will you set a new goal or go back to your bad habits?

Being realistic about the goals you want to reach and the time in which you want to achieve them is a big part of planning for success. Only having the one big goal at the end can make the path very difficult to follow, so try setting incremental goals along the way, and donbt be afraid to reward yourself when youbve reached a smaller goal, like treating yourself to a session at the spa or that hunting trip youbve been putting off.B With the help of a Ballarat personal training expert, you can finally be consistent with your efforts, and be motivated to continue with your program!

Keep a Record

If youbre meeting with a Ballarat personal training expert two or three times a week, chances are that he or she is keeping a record of your progress, but if youbre meeting your personal trainer less frequently, you might see the benefits of keeping your own records. Donbt plan too far in advance, as you canbt predict how your body will improve over the long run, but try to plan in increments of eight weeks, by noting what you think you should be doing and then what you actually did. A Ballarat personal training expert can help you can also keep track of your measurements, weight (although weighing yourself is not always a reliable method of measuring the amount of fat in your body), or your BMI.

Donbt be Afraid to Make New Goals

How many people do you know that are still trying to get off that last five pounds? Itbs true, the closer you get to your goal, the harder it is to achieve it. But this isnbt just true of weight loss goals; whether your goal is to run a marathon or to be able to lift a certain amount of weight, our bodies tend to plateau and it can be difficult to push through to the next goal. Donbt beat yourself up if youbve gotten to a place that seems insurmountable. Itbs ok to move the flag back a little, if it helps you to push on. This is also a great time to evaluate where you are and if your goal is attainable. Talk with a Ballarat personal training expert, and make a new goal to help you continue on your path!

Surpass Your Fitness Plateau with Ballarat Personal Training

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Ballarat personal training can help you to get over the plateau! It is well known that you reach plateaus during fitness training. Weight loss and strength training changes your metabolism, and every now and then, it seems as if you are locked in at a certain level. No matter how hard you diet and exercise, nothing happens.

What many donbt realize is that your body is an amazingly adaptable system that takes the path of least resistance to achieve stasis. It adjusts to your workout level and over time does not have to work as hard to achieve the same results. Ballarat personal training can be your guide off the plateau.

The Next Level

Anyone can reach a plateau b the home exerciser or the athlete in training. Finding a good Ballarat personal training program can take you to the next fitness level. Offering structured exercise and diet routines, the focus is on determining how to challenge your body.

Muscles will actually get blazyb when you do the same exercises repeatedly over time. A personal fitness training program is a customized plan to achieve set goals, and to help you learn new exercises to add to your routine.

  • Target specific body parts that have been neglected with your current routine
  • Start new intensive exercises that change your metabolism rate and start burning fat again
  • Make dietary changes to match new calorie requirements to your current level of fitness
  • Design a fitness program that addresses particular sport needs
  • Increase stamina with a more difficult exercise program
  • Develop a long range plan to avoid plateaus in the future

Ballarat personal training offers a structured fitness program. Normally, there is a personal fitness coach who acts as your mentor and motivator. You must be dedicated to achieving your goals, because even the best personal trainer cannot force you to do the work!

Reaching the Pinnacle

In mountain climbing, when you reach the pinnacle, you are done. In fitness, the pinnacle is almost never reached. The body is so adaptable; it can always do more or different with practice. The word btrainingb means the acquisition of competencies in particular skill areas.

A Ballarat personal training program can assist you to reach competency with any training need. This is important for athletes of any kind. You may be a weekend jogger who likes to run local races who needs to increase endurance. You could be a professional soccer player who needs stronger legs.

You might be a golfer who doesnbt have enough strength in the swing for long drives. A training program overseen by a professional fitness trainer can make all the difference.

  • Understands body movement patterns
  • Has a repertoire of muscle specific exercises
  • Understands how the body burns calories and what foods to eat to achieve maximum performance for any sport
  • Knows how to protect areas that are easily injured, like back or neck

Use a Ballarat personal training program to get the most out of your body. Once you reach the top, look around. Isnbt that mountain just a little bit higher over thereb&?

You Stand To Gain A Lot From Cross Training And Ballarat Personal Training

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Cross training is achievable with Ballarat personal training. No matter who you are, what you fitness goals are, or what your top targeted result for working out is, you can benefit from cross training.B All you need to know to get you started is why cross training is a good idea for you and where you can learn more about the best cross training methods and techniques to enhance your fitness plan. </p>

Cross TrainingbWhat Is It?

Cross training is, in simplest terms, diversification of your fitness program.B Cross training happens when you mix exercises and/or types of training, or alternate training methods. Ballarat personal training can help, especially if you run out of ideas. This may be done in a single workout session or by the day.B Here are a couple of examples:

Day one you go for a jog, day two you hit the free-weights, day three you go biking

Or

A third of your time you use the treadmill, a third you work on strength training, a third you use the stair climber

There’s really no one recipe for cross training, as the exercises will vary depending on your goals, focus, and interests.B This means that there are endless combinations and possibilities for cross training, and that only you and your personal trainer can decide what will work best for you.B Ideally, that will be a carefully chosen mix of exercises and activities that gets you where you want to be.

Cross TrainingbWhy Do It?

Cross training is a good idea for many reasons, and there a number of benefits to cross training as enhancement to a fitness plan.

Cross training helps you by:

  • Breaking up the boredombadmit it, anything you do everyday gets old eventually; it is very motivational to be able to look forward to something new and interesting. Ballarat personal training can help you with new ideas.
  • Waking up your bodybyour body gets bored and used to the same movements over and over, too
  • Preventing injurybrepeated use and strain of the same joints and muscles opens the door to use injuries; using new joints and muscles strengthens the body all around so that aggravation is minimized and peripheral support is increased
  • Increasing gainsbagain, this comes from presenting new challenges to muscle groups; cross training helps break and prevent plateaus. With Ballarat personal training, you can learn more about these advantages.

The reasoning behind cross training is fairly simple and straightforward, but the compound benefits are many.

Cross TrainingbWhere Can I Learn More?

To develop an effective plan for cross training, rely on your interests, your goals, and Ballarat personal training.B Figure out what is enticing to you, what you ultimately want to achieve, and then learn the right way to mix and match exercises and activitiesband do them right (and safely!).B The person most qualified to help you make those decisions and give you that education is a personal trainer.

The benefits of cross training are there for the taking.B Look at the many ways you can spice up your fitness plan with Ballarat personal training and get started on a new route to better fitness results today!

Choosing the Right Ballarat Fitness Program to Meet Your Goals

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Before embarking on a Ballarat fitness program, itbs important to sit down and outline your goals. What do you want to accomplish with your fitness program? Are your goals to lose weight, or increase your strength, or simply to benefit from a healthier lifestyle? Knowing what you want to achieve before you start will start you on the path of choosing the right fitness routine to help you reach your goal. In this article, webll take a look a few different exercise routines, their pros and cons, and how a Ballarat fitness trainer can help direct you on the path to reach your goal.

Walking Routines

Walking is a great, balanced exercise for people of all ages, but those that truly wish to benefit from this routine will have to do more than take a leisurely stroll around the neighborhood. Walking at a faster pace than normal will help burn calories and keep the muscles working. Picking up the pace can be as simple as lengthening the strides and keeping the arms moving b not necessarily swinging but by bending the arms at the elbow.

For older folks, walking is a great way to help keep the body in shape, but younger people may not gain as many benefits and might want to augment their Ballarat fitness program with another exercise. Walking may also be difficult for those that suffer from joint or muscle problems.

Swimming Routines

Those with joint or muscle problems may benefit from a swimming routine, which works the entire body without putting undue stress on joints and muscles. Swimming is great for those that want to work at their own pace, and beginners can slowly build up their endurance and eventually be able to swim continuously for as much as thirty minutes at a time.

However, if the goal is weight loss, swimming may not be as affective as choosing a workout routine outside the water. One of the benefits of working out outside of water is that the body temperature rises and the metabolism is increased for upwards of eighteen hours after exercise, but exercising in water results in the water conducting the heat away from the body, which means that the body temperature will not be raised and neither will the metabolism.
Resistance Routines

If your goals include increasing strength and muscle mass, doing a resistance routine may be the best choice. Not necessarily the best choice for losing weight or improving cardiovascular fitness, resistance training can at least help maintain body weight, as the muscles will use more calories than the fat. Resistance training can also be increased in difficulty with added repetitions or less time between exercises.

Trying to decide the best path to take isnbt always as simple as choosing a favorite sport or routine. Consulting a Ballarat fitness trainer, who can assess your present fitness, strengths and weaknesses, can be a valuable asset to any one seeking to improve their health. Not only can a Ballarat fitness trainer set you on the best path to reach your goals, but he will be with you every step of the way, to make sure you work in the safest way possible and to encourage you.

Why Strength Training is Beneficial to Ballarat Fitness

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A Ballarat Fitness Expert Reports! Therebs a common misconception that muscle is heavier than fat, so why bother with strength training? The truth of the matter is a pound of muscle weighs exactly the same as a pound of fat. Muscle just happens to be leaner than fat and looks a whole lot better on the body. This isnbt the only reason to incorporate strength training into your Ballarat fitness routine. In this article, webll take a look at more reasons why strength training is beneficial to those that wish to improve their overall health.

Beneficial for Weight Loss

Strength training is a very important factor in weight loss because the metabolism is increased as muscle is increased. The metabolism is the rate in which calories are consumed, and the rate and efficiency of the metabolism is greatly increased depending on how much muscle is present in the body. Simply put, the more muscle you have, the more calories you will burn. It has been estimated that for every pound of muscle, the body will burn 35 to 50 more calories a day. This not only helps reduce fat, but helps keep it off.

Helps Prevent Osteoporosis

Not only can strength training help with losing weight, it can also help prevent osteoporosis, which is especially important for women. Strength training can help prevent loss of bone density, which can lead to brittle bones and a host of other health issues. Not only can strength training help prevent the disastrous effects of osteoporosis, but those that are already suffering from osteoporosis and benefit from it as well, as strength training not only helps prevent bone loss, but it can also help increase it.

More Good News

While helping with weight loss and preventing osteoporosis are two big advantages to incorporating strength training into your Ballarat fitness routine, there are many other benefits as well. It can help with cardiovascular health, prevent Type II Diabetes, and even make great strides in protecting joints. Perhaps the greatest advantage is that it can help reduce the bane of many a womanbs existence b belly fat.

Believe it or not, abdominal fat is often the result of not just overeating but stress. Our bodies produce a hormone called cortisol when we are under stress, and this hormone can increase the appetite and convert calories into abdominal fat. This fat is possibly the most dangerous of all the fat the can develop on the body because it is so close to several vital organs, putting undue pressure on them and perhaps causing them to malfunction. Not only does strength training use up cortisol, but it helps reduce the appetite and also helps reduce the dreaded belly fat.

Incorporating strength training into your Ballarat fitness routine has so many benefits that it would be foolish to dismiss it. If you donbt know where to start in your strength training, why not consult with a personal trainer to get you started? Anyone can take advantage of a personal trainerbs expertise to make sure they are making the most of Ballarat fitness and strength training, and to ensure they are working out safely and effectively.

Ballarat Fitness Tips For Beginners

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Starting on the path to better Ballarat fitness can be a difficult road in the beginning, but those that make the commitment to stick it out will be rewarded not only with better health, but feeling better as well. There are plenty of pitfalls for those that are starting a Ballarat fitness routine, but being aware of them and working through them donbt have to be a struggle. In this article, webll take a look at five tips for people that are starting on the path to better health.

Eating Right

Improving your eating habits is an important part of improving your overall fitness. A great way to think about what you eat is that it is fuel for making your body work better. A diet that is comprised of a healthy balance of proteins, carbohydrates, fruits and vegetables will help your body work better, and youbll be surprised to see how much more you can eat following a healthy diet than one that is made up of fast food or lots of junk food. But changing your diet doesnbt mean starving yourself b if youbre following a Ballarat fitness routine, your body will need plenty of fuel to run efficiently.

Work Out with a Ballarat Fitness Trainer

A personal trainer doesnbt have to be a drill sergeant! The relationship that you form with your Ballarat fitness trainer can be a highly valuable one. Not only will he or she be there to make sure you are working out in a safe and efficient way, but they can help encourage you when youbre feeling down or that you canbt get through the next exercise. A personal trainer can also assess your needs and create an exercise program that is right for your body and reaching your goals.

Stay Positive

Itbs easy to lose your enthusiasm for working out shortly after youbve only begun. You may not see changes in your body soon after starting an exercise program and this can be very disheartening. While itbs true that you might not see changes right away, you are making great strides in ensuring that your healthy lifestyle will have a positive impact on your health and your self confidence! Try keeping track of your progress and youbll see that, while you may not see changes overnight, the small changes will soon add up.

Get Plenty of Rest

While exercise is an important part of improving your health, getting plenty of rest is just as important. Sleep deprivation has lots of had effects, from temperament to loss of memory and concentration and can even reduce reaction time. Try to avoid exercising right before sleeping, as well as caffeinated products, and try to get eight hours of sleep every night.

Make a Lifestyle Change

Those that are willing to make a lifestyle change, rather than those that only want to lose a few pounds for an upcoming event, are much more likely to succeed. Crash dieting may help you reach a short term goal, but what will happen when you go back to your regular eating habits? Most people will put the weight they lost right back on. Making the commitment to change the way you eat and your exercise habits will not only help you reach your goal, but youbll be much more likely to retain the good results.B There is no better way to stay on track, than to hire a Ballarat fitness trainer!

Five Tips for Making Ballarat Fitness a Priority

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Committing to a Ballarat fitness program is really hard.B It’s tough to stay motivated when you are the only one saying you have to do it.B It’s hard to see the fruit of your labors when some of them are only measurable with a doctor’s complex testing and instrumentation. It’s exceedingly easy to be consumed by the pressing responsibilities of life and it’s really easy to tell yourself that one more day won’t make a difference.

To make Ballarat Fitness a priority in your life, you need to give yourself as many reasons and as many helpful tools as you can.B Here you’ll find five great tips for making fitness a priority in life, rather than an afterthought.

5 Tips To Make Health And Ballarat Fitness A Life Priority

Clarify your undeniable need for fitness, enlist some help, and pencilbno penbfitness in to make sure that you live well and live long.

Write it down
bwhat gets done in the course of your day?B The things you’ve made time for.B Exercise should be top of that list because it is what will ensure that you are around to do more and live better.B Schedule time for fitness just as you would for getting dressed, working, and attending important meetings.B Block out your time for fitness in your daily planner first so that you make the time.B Schedule exercise in at a time that makes sense and the rest around it.

Buddy upbget a friend to be your fitness buddy; or, if a friend isnbt interested or available, partner with a like-minded acquaintance at the Ballarat fitnessB center and make him or her your friend and fitness buddy.B Having a buddy makes fitness fun and (close to) painless and helps you support each other.B You’ll find that the reasons you give your buddy to go on work for you, too!

Make a listblist all the reasons why you want to get fit and be healthy.B This helps you set fitness goals, motivates you with clear reasoning, and works as a reminder for those times when ambition is waning.B Refer back to your fitness list to see what goals you’ve accomplished, what goals need revamping or replacing, and for general motivation.

Reward yourselfbcreate a reward system as further motivation; with one caveatbyour reward cannot be food.B Give yourself something worth working for, something that promotes fitness, and something with lasting motivational power.B A spa treatment, new clothes/wardrobe, a long weekend or vacation, or new recreational or even fitness activity are some good rewards to start with.

Look to the pros
bthe guidance and support of a good personal trainer is unbeatable as a prioritization strategy for Ballarat fitness.B A personal trainer will help you in innumerable ways by making exercise more enjoyable, more ‘do’-able, providing ongoing information and support, structuring a fitness program tailor-made for you, and being a general source of motivation.B You’ll find that keeping that appointment time and being accountable to someone else helps, too.

You’ll find these five simple tips for prioritizing fitness in your life will go a long way toward your success on the Ballarat fitness trail.B Small changes like these can make a big impact and really help you keep your good health and well being at the forefront of your list of things that need doing.

Managing Fitness And Diet: Good Calories Vs. Empty Calories In The Battle For Weight Loss In Ballarat

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When trying to achieve weight loss in Ballarat, gaining a balanced diet can be confusing.B There is a lot to include and there are real moderated needs for protein, carbohydrates, vitamins, minerals, and even calories.B As most people know, quantity of calories is a major concern; but then, calorie quality is important, too.

Good Calories, Bad Calories

All calories are not created equal; not all calories are evilbyou need calories to live and have energy.B A diet capable of supporting health and fitness is one that is packed with good calories.B So what’s a ‘bad’ calorie?B You might recognize it by another nameban empty calorie.

An empty calorie is a calorie with no nutritional value.B It is a calorie largely based in fats and sugars devoid of vitamins, minerals, and important nutrients. When trying to achieve weight loss in Ballarat, you should learn which calories are empty calories and try to avoid them.

Protein, carbohydrates, and fats are all macro nutrients.B There are good sources of these needed dietary elements, but there are also a lot of bad sources that are nothing more than empty, useless calories.

Good calories and good sources of macro nutrients have necessary carbs, good fats, and proteins, and they also have micro-nutrients such as fiber, antioxidants, vitamins, and minerals.

Useless, Empty Calories

The problem with empty calories is that they provide little to no energy, no restorative and constructive properties (for muscle, bone, and tissue), and add to fat stores.B Very simply, empty calories have none of the necessary elements needed to support body function, workouts, and good health.

Fitness depends on having good sources of calories that also provide other needed elements and energy for working out.B The right caloric sources will result in improved energy, enhanced muscle formation, and increased weight loss.B Empty calories will negate these efforts, making it harder to achieve weight loss in Ballarat.

How To Spot An Empty Calorie

In a hurried world it is easy to consume many empty calories throughout the course of the day and not even realize it.B This can leave you feeling sluggish and thwart the best of fitness efforts.B Many people trying to achieve weight loss in Ballarat eat mainly empty calories and do not even know that they do it.B So how can you easily spot an empty calorie?

First off, consider that all ‘junk food’ is empty calories.B Avoid sugar-laden foods and refined grains (white flours).B Eat natural sugars (fruits and vegetables) and whole grains.B Avoid fried foods, candy, and sugary drinks (soda, but also sugary ‘energy’ drinks that are often nothing more than sugar and caffeine).

Also look out for beer and alcohol; these are sources of sugar and stored fats with nothing else to offer.

Depending on preparation, even good calories can turn empty quickly (fried foods and more).B To really learn to quickly spot empty calories you need to get educatedbtalk to a nutritionist, your doctor, or your personal trainer.B These professionals will give you the basics of good calorie consumption, help you balance out your diet and point you to reliable resources for more information about weight loss in Ballarat.

Your health and well-being depend on your good diet.B Reaching your fitness goals does, too.B Many a person has found that simple dietary changes, a switch-over to good calorie sources rather than consuming empty calories, has made the difference between a stalled fitness campaign and reaching and exceeding fitness objectives.

Keeping Off the Pounds You Lost with Ballarat Weight Loss

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Everyone who cares about Ballarat weight loss has heard of yo-yo dieting where you lose weight and then slowly (or quickly) put the weight back on and then lose it again and so on.B It is unhealthy to treat your body in that fashion, and it puts a lot of stress on your organs and cardiovascular system.B In fact, you can do permanent damage to your bodybs ability to maintain equilibrium.

Maintaining the Right Weight and a Lifestyle

When you lose weight by following a calorie restricted fad diet, you are not making a lifestyle change.B You are simply dieting.B This makes it very difficult to keep lost weight off, because as soon as you start eating again the weight will return.

The ideal healthy diet is really not a diet but more of a fitness plan.B You learn to eat right and get regular exercise.B The fitness plan is not something you follow for a few weeks until the weight is lost, but it is a plan for living a healthy life.B There is a big difference between dieting to lose weight and getting fit while losing weight.

Maintaining Ballarat weight loss is a lot easier when you adhere to a healthy lifestyle.B The key is to make your fitness program interesting by eating a variety of healthy foods and choosing physical activities you enjoy.

If you are uncomfortable working out at the gym then you can hire an in-home trainer who can develop a varied exercise program.B If you like exercising outdoors, there are many different athletic and recreational activities which you can do to burn calories.B You can play tennis or start a walking program.

Paying Attention to the Details

The key to Ballarat weight loss is to continue your weight maintenance program in your daily living while paying attention to habits which could lead to weight gain.

  • Stay focused on your daily Ballarat weight loss maintenance program by becoming aware of physical symptoms indicating the body is distressed (i.e. eating high fat food that causes indigestion)
  • Weigh yourself regularly without being obsessive
  • Learn how to choose a variety of healthy foods
  • Learn how to cook foods in a healthy manner
  • Exercise 5 to 7 days a week
  • Change your exercise program regularly so you donbt lose interest
  • Donbt let your body feel starved which lowers your resistance to eating junk food or extra calories you donbt need
  • Only eat when you are hungry and not because it is bmeal timeb
  • Eat smaller meals more frequently
  • Make sure your exercise program includes aerobic and strength training exercises
  • Look for ways to burn more calories as you go through the day (i.e. stand instead of sitting, parking far from the store door and so on)

Keeping the pounds off for Ballarat weight loss is not difficult as long as you pay attention to your diet and continue to exercise regularly.B Even as you age and the metabolism naturally slows down, low fat diets coupled with increased exercise can help you stay at the right weight.

Think Before You Eat for Ballarat Weight Loss

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If you learn to think before you eat, you will achieve Ballarat weight loss by making the right choices.B When you eat foods simply because you like them without regard for their nutritional content, it is easy to choose foods that are not good for your body.B Losing weight doesnbt have to be a traumatic experience when you learn how to choose healthy and tasty foods with high nutritional content.

Thinking It Through to the End

There was once an old expression that went something like ba moment on the lips and a lifetime on the hipsb.B B You donbt hear this expression often anymore, but it really sums up the need to be fully aware of what you put into your mouth.B When you thoughtlessly prepare and/or eat meals that are unhealthy, the food tastes great in your mouth but quickly turns to fat in the body.

Even worse is the fact the wrong food choices can lead to disease and shorten your life span.B Almost everyone knows that high cholesterol foods can cause cardiovascular disease, high blood pressure, or even cancer.B B Foods that are high in sugar can cause type-2 diabetes and heart disease.

All too often, people decide to go on a diet and make a big production of the decision.B They announce their decision to family and friends, make a date to start the diet, and begin weighing religiously.B Most diets start out well, but itbs not long before the cravings for certain foods begin and the constant effort becomes tedious.

Instead of deciding to go on a diet, you should decide to start living a healthy lifestyle.B Going on a diet for Ballarat weight loss is a short term solution.B Living a healthy lifestyle is a choice you are making that will endure the rest of your life.B You can begin by simply thinking about what you eat and when you eat it in order to achieve Ballarat weight loss.

Lose Weight By Living the Healthy Life

When you embark on a healthy lifestyle, it is important to begin thinking about your decision related to food and physical activity.B When it comes to food, you want to mentally evaluate your choices.B For example, when you reach into the refrigerator for an evening snack, you can choose ice cream or a piece of fruit.B When itbs time for breakfast, you can choose a bowl of oatmeal or bacon and eggs.B Do you really need that in-between meal snack?B Are you that hungry, and if so, why?

You can begin to substitute foods with high nutritional value for foods that are not good for your body on a meal by meal basis.B Instead of being obsessed with Ballarat weight loss, you can focus on your energy level and how well you are aging.B When you make the right food choices and manage the quantity of food you eat, you will lose weight.

Your diet management should be combined with regular exercise too.B If you just think about each food item you put into your mouth, you are bound to maintain Ballarat weight loss as you learn to make better choices.

Get Your Free Fitness Consult Today!

Don’t Wait Another Minute
To Jump Start Your Fitness & Weight Loss!

At Bodyconnect Personal Training we know how difficult finding an effective workout regimen can be. If you are serious about getting results and reclaiming your attractive, healthy, and energetic body and stop “spinning your wheels” once and for all, please don’t wait another minute to contact us.

We are happy to provide you a no-obligation, no-charge consultation to discuss your goals and how Bodyconnect Personal Training can work for you.

Yes! I Want My Body Back!

Please fill in the form below to get your free, no obligation consultation with one of our trainers!

Your Name (required)

Your Email (required)

Phone

Get Your Free Consult!

Don’t Wait Another Minute
To Jump Start Your Fitness & Weight Loss!

At Bodyconnect Personal Training we know how difficult finding an effective workout regimen can be. If you are serious about getting results and reclaiming your attractive, healthy, and energetic body and stop “spinning your wheels” once and for all, please don’t wait another minute to contact us.

We are happy to provide you a no-obligation, no-charge consultation to discuss your goals and how Bodyconnect Personal Training can work for you.

Yes! I Want My Body Back!

Please fill in the form below to get your free, no obligation consultation with one of our trainers!

Your Name (required)

Your Email (required)

Phone

Get Your Free Consult!

Don’t Wait Another Minute
To Jump Start Your Fitness & Weight Loss!

At Bodyconnect Personal Training we know how difficult finding an effective workout regimen can be. If you are serious about getting results and reclaiming your attractive, healthy, and energetic body and stop “spinning your wheels” once and for all, please don’t wait another minute to contact us.

We are happy to provide you a no-obligation, no-charge consultation to discuss your goals and how Bodyconnect Personal Training can work for you.

Yes! I Want My Body Back!

Please fill in the form below to get your free, no obligation consultation with one of our trainers!

Your Name (required)

Your Email (required)

Phone

Get Your Free Fitness Consult Today!

Don’t Wait Another Minute
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After 12 weeks I lost 12kgs!

After 12 weeks I lost 12kgs. I was ecstatic! This has made an enormous change in my life!

Kylie Richardson b Ballarat Central b Travel Agent

Vanilla Spice Oatmeal

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Ingredients

  • 3 1/2 cups water
  • 1/4 teaspoon salt, optional
  • 2 cups old-fashioned oats
  • 1/2 cup raisins
  • 1/2 cup walnuts, coarsely chopped, optional
  • 1/4 teaspoon vanilla extract
  • Pinch nutmeg
  • 2 tablespoons dark brown sugar, plus more, to taste
  • 1 cup lowfat milk, divided
  • 1/8 teaspoon ground cinnamon

(more…)

Personal Trainers Ballarat Suggest Be The Healthy Role Model For Your Family

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Personal Trainers Ballarat Suggest Be The Healthy Role Model For Your Family

Childhood obesity, underage drinking, smoking and failure to exercise are all concerns for parents these days. If you want your kids to adopt a healthier, wiser lifestyle, you are going to have to show them the light. Children often learn best by example. Lead and they will likely follow.

How can you set the example and get them off on the right foot if your habits arenbt that great? Consider taking these steps to put yourself and your family on the road to better health and fitness: (more…)

Personal Trainers Ballarat Suggest 10 Best Foods for Your Heart

Personal Trainers Ballarat Suggest 10 Best Foods for Your Heart

Simple food choices go a long way when it comes to your heart’s health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.

Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.

(more…)

Personal Trainers Ballarat Suggest Gurana Instead Of Coffee

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Personal Trainers Ballarat Suggest Gurana Instead Of Coffee

Is Guarana better than Coffee?

” Most of us reach for a cup of coffee whenever we need a quick pick-me-up” says our Bodyconnect Personal Training Team in Ballarat.

And with good reason… caffeine is a proven mental performance booster. One study published in the journal Neurology found that caffeine can cut the risk of mental decline by as much as 50%!

And despite it being the most widely used drug in the world, the caffeine found in coffee has its drawbacks.

It gives you a quick boost of energy… but then gives you a quick release that leaves you tired and fatigued.

Which begs the question… is there something out there that’s better than coffee?

Maybe.

It’s called guarana. It’s common to the Amazon Basin and is found in abundance in Brazil.B You’ve probably heard of it. But here’s what you may not know…

It’s active ingredient, guaranine, is a form of caffeine that’s about 2.5 times stronger than the caffeine found in coffee.B But that’s not what makes it so special.

What does is how it delivers the energy boost it gives you. See, unlike coffee, guarana is chock-full of fatty acids that are not readily water-soluble.

This prevents your body from quickly absorbing the guaranine. The result is a slow and steady energy release that escalates over hours.

A team of Brazilian scientists studied the effects of guaranine on rats. The result was that the rats showed improved memory and increased physical activity and endurance.

Another human study published in the Journal of Psychopharmacology recruited 26 college students.

After taking guarana tablets, the students were given a battery of tests that measured memory, alertness and mood. Students who took the guarana tablets performed substantially better than the placebo group.

The boost in performance can’t just be chalked up to the caffeine, either.B The study’s lead author, Andrew B. Scholey, said that guarana’s “…effects on cognition were larger than would be expected with caffeine alone.”

So is guarana better than coffee?

If you don’t like crashing after an energy spike, guarana could be better for you, as it can provide more steady energy throughout your day.

Our Bodyconnect Personal Trainers in Ballarat suggest to take it as a supplement, rather than getting it from an energy drink. Energy drinks are high in calories (mostly sugar) and you really don’t know how much guarana is in there.

It’s best you know exactly how much you’re taking, since you don’t need that much to feel the effects.

As little as 37mg-75mg should do the trick (based on the college student study).

And finally, if you have ANY known heart conditions, then talk to your doctor before using guarana or any caffeine product.

One more thing suggests our Bodyconnect Personal Trainers Ballarat – “don’t forget that the BEST way to naturally boost your energy levels over time is to eat “clean” and train hard”.

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Personal Trainers Ballarat suggest Boost Your Metabolism And Burn More Fat With This Supplement

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Personal Trainers Ballarat suggest Boost Your Metabolism And Burn More Fat With This Supplement

We all know how tough dieting can be.B B And if it wasn’t tough enough, it gets even harder as you age. That’s because your restingB B energy expenditure decreases significantly as you get older.

Simply put, you burn less calories on a daily basis than your younger counterparts.

The good news is, new research shows that a very unlikely supplement can naturally “boost” your resting metabolic rate – increasing the daily

number of calories (and the amount of fat) you burn, even at rest.

I’ll bet you never guess what it is! 🙂

It’s a seaweed extract called fucoxanthin (pronounced fyoo-koh-zan-thin).

It’s fat burning powers were discovered by accident, when Japanese marine biologists were studying the effects of fucoxanthin on animals.

They found that mitochondrial uncoupling protein 1 (UCP1) was expressed in white adipose (fat) tissue.[1].B Translation: fucoxanthin can “switch on” the fat-burning potential of white fat. That means you can safely increase your metabolic rate and enhance your body’s fat-burning ability.

Your body has two kinds of fat – white fat andB B brown fat. Brown fat is used to generate body heat. It actually uses your body’s energy storesB B to create heat by “burning” the energy stores (thermogenesis.)

It’s found in big quantities in newborns and is rare in adults. It serves as a mechanism against getting too cold, by heating up the body without having to move or exercise.

White fat on the other hand, has only one purpose -B B to store energy. The reason why the researchers were so surprised, is that fucoxanthin appears to make white fat act like significantly like brown fat – something previously thought highly unlikely.

The end result of white fat acting like brown fat is your body burning off more fat stores (and calories) in general, through thermogenesis.

And while it did this in animals, researchers wanted to find out if fucoxanthin did the same thingB B in humans. Early studies suggest it does, quite well.

The study, published in the January 2010 issue of the journal Diabetes, Obesity and Metabolism found that fucoxanthin is remarkable when it comes to weight loss.

Obese, non-diabetic women who took fucoxanthin for 16 weeks (with a controlled, 1,800 calorie diet) dropped an average of 15 pounds.

The placebo group (also on a controlled, 1,800 calorie diet) only dropped three! [2]B Fucoxanthin is showing promising results as a safe, natural fat-burner. You can find it in supplement form at most health food stores.

It could give you the little extra “oomph” you need to drop that last little bit of fat.

But remember, nothing should ever take the place of a solid weight training/cardio program, combined with proper nutrition.

Fucoxanthin should only be used in additionB to these healthy habits to boost your fatB B loss efforts.

References:

1. Maeda H, Hosokawa M, Sashima T, Funayama K,

Miyashita K. Fucoxanthin from edible seaweed,

Undaria pinnatifida, shows antiobesity effect through

UCP1 expression in white adipose tissues. Biochem Biophys

Res Commun. 2005 Jul
1;332(2):392-7.

2. Abidov M, Ramazanov Z, Seifulla R,

Grachev S.”The effects of Xanthigen in the weight

management of obese premenopausal women with

non-alcoholic fatty liver disease and normal liver fat.

“Diabetes Obes Metab. 2010 Jan;12(1):72-81. Epub

2009 Oct 13.

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Personal Training Quote Corner

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“Discipline is the bridge between goals and accomplishment” – Jim Rohn

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Grilled Pork Chops With Fresh Nectarine Salsa

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(Serves Four)

2 nectarines, pitted and diced

1 ripe tomato, seeded and diced

1/4 cup diced onion

2 tablespoons chopped fresh cilantro

2 tablespoons fresh lime juice

1/4 teaspoon crushed red pepper flakes

salt to taste

1 teaspoon ground cumin

1 teaspoon chili powder

salt and ground black pepper to taste

2 tablespoons olive oil

8 (4 ounce) boneless pork loin chops

 

1. Preheat an outdoor grill for medium-high heat. Lightly oil grate, and set 4 inches from the heat.

2. To make the salsa, place the nectarines,B tomato, onion, cilantro, lime juice, and red pepper flakes in a bowl; toss to blend. SeasonB B to taste with salt. Cover, and refrigerate 30 minutesB B to blend flavors.

3. Stir the cumin, chili powder, salt, andB B pepper together in a small bowl. Place the olive oil in a small bowl. Brush the pork chops with oil, and season both sides evenly with the cumin mixture.

4. Place pork loin chops on the preheated grill. Cook until lightly browned and juices run clear, about 4 minutes on each side. Place pork chopsB on

serving plates, and top with a generous spoonful ofB B salsa.

Prep: 25 mins

Cook: 8 mins

Ready: 33 mins

Amount Per Serving – Calories: 276 / Total Fat: 13.3g /

Cholesterol: 71mg / Sodium: 248mg / Total Carbs: 10.8g /

Dietary Fiber: 2.1g /
Protein: 28.4g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat suggest Protect Your Heart From Disease And Disaster

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Personal Trainers Ballarat suggest Protect Your Heart From Disease And Disaster

No muscle in your body works harder than you heart. That’s why you should always strive to take good care of it!

What’s the best way to do that?

Well, I’m sure you’ve already had it pounded into yourB B head that working out and eating right are the first two major steps to protecting your ‘ticker.’

No surprise there, right?

But here’s something you probably haven’t heard:

A simple essential mineral can practically “bulletproof” your heart against disaster (and disease).

I’m talking about magnesium. This little mineral does SO much for your body. And now research shows it can do WONDERS for your heart.

So what exactly can this commonly overlooked mineral do for you?

A study in the American Heart Journal found that magnesium is incredibly effective at slashing the risk of sudden cardiac death.

In fact, the researchers found that folks with high amounts of magnesium circulating in their bloodstream are 41 percent less likely to die of a

sudden heart disaster. [1]

But that’s not all…

A study published in the Journal of Hypertension links low magnesium levels to the development of heart disease (the formation of plaque on the inner lining of your arterial walls). [2]

On the other hand, if you get plenty of magnesium, you’re in luck.

The University of Virginia School of Medicine studied over 7,000 men for 30 years. After the long study, researchers concluded that the intake of dietary magnesium is associated with a significantly reduced risk of coronary heart disease.

In fact, the men in the study that had the lower intake of magnesium had a 50-100 percent GREATER chance of developing heart disease than those with higher intakes.[3]

Bottom line? Get your magnesium!

The USDA reports that 68 percent of Americans don’t get enough – and that’s just for the basic Recommended Daily Allowance (RDA) for magnesium.

Even the National Institutes of Health Office of Dietary Supplements (ODS) states that “…many people may not have enough body stores of

magnesium because dietary intake may not be high enough. Having enough body stores of magnesium may be protective against disorders such as cardiovascular disease and immune dysfunction.”

Magnesium is not only important to protect your heart – it’s involved in over 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps bones strong, and even keeps your heart rhythm steady.

Magnesium supplements are so commonplace, you can probably find it at your local grocery store.

Start off with 200mg a day. Taking too much may have a laxative effect. Other than that, there are no reported dangers according to the National Institutes of Health. [4]

You can also get your daily quota of magnesium by eating plenty of legumes (beans) and dark, leafy vegetables like spinach and kale.

So make sure to get your daily magnesium “fix” to give your heart the best protection it deserves.

References:

[1] Peacock JM. Serum magnesium and risk of

sudden cardiac death in the Atherosclerosis Risk in

Communities (ARIC) Study. American Heart Journal.

2010;160: 464-470.

[2] Adrian M. A long-term moderate magnesium-deficient

diet aggravates cardiovascular risks associated with aging

and increases mortality in rats. Journal of Hypertension.
2008;26:44-52.

[3] Abbott, RD, et.al. American Journal of Cardiology,

Sep 2003; 92 (6):665-9.

[4]http://ods.od.nih.gov/factsheets/magnesium/#en7

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Personal Training Quote Corner

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“Don’t judge each day by the harvest you reap but by the seeds that you plant.” – Robert Louis Stevenson

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Spicy Grilled Shrimp

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(Serves Six)

1 large clove garlic

1 tablespoon coarse salt

1/2 teaspoon cayenne pepper

1 teaspoon paprika

2 tablespoons olive oil

2 teaspoons lemon juice

2 pounds large shrimp, peeled and deveined

8 wedges lemon, for garnish

1. Preheat grill for medium heat.

2. In a small bowl, crush the garlic with the salt.

Mix in cayenne pepper and paprika, and then stir in

olive oil and lemon juice to form a paste. In a large

bowl, toss shrimp with garlic paste until evenly coated.

3. Lightly oil grill grate. Cook shrimp for 2 to 3

minutes per side, or until opaque. Transfer to a

serving dish, garnish with lemon wedges, and serve.

Prep: 15 mins

Cook: 6 mins

Ready: 21 mins

Amount Per Serving – Calories: 164 / Total Fat: 5.9g / Cholesterol: 230mg / Sodium: 1226mg / Total Carbs: 2.7g / Dietary Fiber: 1.1g /B Protein: 25.1g

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Personal Trainers Ballarat suggest Put An End To Emotional Eating

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Personal Trainers Ballarat suggest Put An End To Emotional Eating.

For the longest time we’ve all known that food can comfort us.

Anyone who’s dived in spoon first into a pint of ice cream after a breakup or some other kind of highly emotional experience knows how true this is.

But one question has always remained… is it the sensory experience of eating that’s comforting us, or is it the food itself?

Researchers at theUniversityofLeuven in Belgiumdecided to find out the answer.

This study, published in the August 2011B B issue of the Journal of Clinical Investigation, recruited 12 healthy, non-obese volunteers.

The volunteers underwent functional MRI (fMRI) scans of their brains while watching sad and neutral facial expressions, along with listening to sad and neutral music.

While all this was going on (I’d never volunteer for this kind of a study!), the researchers also fed the volunteers either fatty acids or a salineB solution directly into the volunteers’ stomachs using a feeding tube. This was to bypass any sensory stimulation like taste, smell, etc.

The volunteers did not know what they were getting (the saline or the fats).B Those who were fed the fatty acids reported feeling less sad or epressed than those whoB B received the saline. [1]

What’s more, those who had the fatty acids showed less of a brain state change than the other group.

The researchers concluded that, “Eating fat seems to make us less vulnerable to sad emotions,B B even if we don’t know we’re eating fat.”

What can you take from this?

Well, if you’ve ever felt like you just didn’t understand why you felt like eating whenever things get stressful, now you know why.

Putting an end to overeating first requires awareness. You have to understand why you do it in the first place. Once you know why, then you can create solutions to remedy the behavior.

That’s why this study is important. It gives us new insight as to why we might gravitate to these kinds of fatty foods.

Another study also shows us that overeating and bingeing on junk food is actually more of an addiction for some… which may be why it’s so hard for many to “kick” the habit of eating what they already know they shouldn’t.

The study, conducted at The Scripps ResearchB B Institute, suggests that compulsive eating shares the same addictive biochemical mechanismB B that’s triggered with heavy-duty drugs like cocaine and heroin. [2]

“These findings confirm what we and many others have suspected, that overconsumption of highlyB pleasurable food triggers addiction-like
neuroadaptive responses in brain reward circuitries, driving the development of compulsive eating,” said Paul Kenny, the study’s lead author.

So if you suffer from overeating and/or emotionalB B B eating, how do you put an end to it, once and for all?

These tips may help:

1. Avoid triggers. A trigger can
be anything -an environment, people, places,
things, etc. Whenever you find yourself wanting to overeat or eat junk, where are you? What’s going on around you? Are you around certain people? Make a note of this because these are the people, places and things you want to start avoiding.

2. Gain more awareness. Obviously, if you aren’t aware of what causes you to eat emotionally or eat stuff you shouldn’t, then you can’t change it.

So whenever you get the urge or you’re already in the act of “comfort” eating, observe your thoughts and emotions. Are you feeling stressed? What are you thinking about? Do things feel overwhelming? Are you angry? Frustrated?

3. Substitute the behavior. Once you have awareness, it’s time to substitute a new behavior in place of the behavior you’re trying to stop. So if you
know that when you’re feeling anxious and overwhelmed, you’d rather dig into a pint of ice cream, switch up the behavior. Become aware of the fact that you wantB B to eat to comfort yourself, and instead of eating, drink water. Or, go for a jog. Get creative here. Do something that will take your focus off of how good eating that food will make you feel.

This isn’t by any means a comprehensive list, but it will get you started on the right path. So make sure you take action on it!

References:

1. Lukas Van Oudenhove, et. al.
Fatty acidC”b,binduced gut-

brain signaling attenuates neural
and behavioral effects of

sad emotion in humans. J Clin
Invest. 2011;121(8):3094C”b,b3099.

2. Paul M Johnson, Paul J Kenny.
Dopamine D2 receptors in

addiction-like reward dysfunction and
compulsive eating in

obese rats. Nature Neuroscience,
2010; DOI: 10.1038/nn.2519

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Personal Training Quote Corner

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“Act as if what you do makes
a difference. It does.”B B – William James

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Chicken Tikka Masala

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(Serves Four)

1 cup yogurt

1 tablespoon lemon juice

2 teaspoons ground cumin

1 teaspoon ground cinnamon

2 teaspoons cayenne pepper

2 teaspoons freshly ground black
pepper

1 tablespoon minced fresh ginger

4 teaspoons salt, or to taste

3 boneless skinless chicken
breasts,

cut into bite-size pieces

4 long skewers

1 tablespoon butter

1 clove garlic, minced

1 jalapeno pepper, finely chopped

2 teaspoons ground cumin

2 teaspoons paprika

3 teaspoons salt, or to taste

1 (8 ounce) can tomato sauce

1 cup heavy cream

1/4 cup chopped fresh corriander

1. In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and 4 teaspoons salt. Stir in chicken, cover, and refrigerate for 1 hour.

2. Preheat a grill for high heat.

3. Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill until juices run clear, about 5 minutesB B on each side.

4. Melt butter in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, and 3
teaspoons salt. Stir inB B tomato sauce and cream. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh corriander.

Prep: 30 mins

Cook: 50 mins

Ready: 2 hr 20 mins

Amount Per Serving – Calories: 404
/ Total Fat: 28.9g /

Cholesterol: 143mg / Sodium:
4499mg / Total Carbs: 13.3g /

Dietary Fiber: 2.5g / Protein:
24.6g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest Why What You Think About Your Food Matters

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Personal Trainers Ballarat Suggest Why What You Think About YourB Food Matters

There’s no doubt about it…

Your body and your mind are directly linked.

What you think about has a clear effect on your health and vice versa.

In fact, I’ve just come across a fascinatingB B study that shows how strong this mind-bodyB connection is.

Researchers at Yale University decided toB B see how your thoughts affect your body’s response to food.

The study, published in the onlineB B journal Health Psychology, focused on ghrelin levels in the body.

So we’re on the same page,B B ghrelin is also known as the “hunger” hormone. It sends a signal to your brain that makes you want to eat.

If your body’s ghrelin levels are high, you’ll tend to overeat… even if you are already feeling full.

Likewise, low ghrelin levels areB associated with feelings of satiety and not needing to eat more. .

One more thing – ghrelin levels typically increase before meals and decrease after eating.

Back to the study…

The researchers recruited volunteers and divided them into two groups:

Group 1 – received a milkshake that they were told was a 620-calorie “indulgent” shake.

Group 2 – received a milkshake that they were told was a 140-calorie “sensible” shake.

In reality, both groups got the same exact shake, which came in at 380 calories.

So what happened?

After drinking the shake, both groups had their ghrelin levels measured.

The group that thought they were having the nice, fatty-shake had a dramatic andB B steep decline in their ghrelin levels.

The group that thought they were being healthy had a neutral ghrelin response.

bThis study shows that mindset can affect feelings of physical satiety. The brain wasB B tricked into either feeling full or feeling unsatisfied. That feeling depended on whatB people believed they were consuming, rather than what they actually were consuming,b said Alia J.Crum, the studybs lead author.

bWhat was most interesting,b Crum added, bis that the results were somewhat counterintuitive. Consuming the shake thinking it was bindulgentb was healthier than thinkingB B it was bsensible.b It led to a sharper reduction in ghrelin.bB Pretty crazy, right!?B The mere perception of what you’re eating has a direct effect on your body.

How’s that for “food for thought?”

So next time you embark on a diet,B B try to see if you can get yourself to change the perception of what you’re eating… and then see how it makes you feel.

Imagine the possibilities… indulgent chicken salads… hearty protein shakes… and exquisite veggies.

The sky’s the limit on this one!

Well, that’s all for today. Keep up those good eating and exercise habits… and make sure to use this neat little Jedi “mind trick” this holiday season.

References:

[1] Crum, Alia J.; Corbin, William R.; Brownell, Kelly D.;

Salovey, Peter, bMind over milkshakes: Mindsets, not just

nutrients, determine ghrelin response.b Health Psychology,

May 16, 2011

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Personal Training Quote Corner

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“To lengthen thy life, lessen thy meals.” – Benjamin Franklin

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Grilled Chicken Breast with Cucumber and Pepper Relish

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(Serves Four)

1 cucumber – peeled, seeded and chopped

1 tablespoon chopped fresh parsley

1/8 cup chopped red onion

1/2 cup chopped yellow bell capsicum

1/4 teaspoon crushed red capsicum flakes

1/2 teaspoon ground cumin

1/8 teaspoon chili powder

2 tablespoons olive oil

4 skinless, boneless chicken breasts

 

1. In a medium bowl, prepare the relish by mixing together the cucumber, parsley, chopped onion, bell capsicum, and red capsicumflakes. Set aside.

2. In a small bowl, mix the cumin and chili powder with the olive oil. Rub the mixture onto the chicken, andB B place in a shallow dish. Marinate in the refrigeratorB B at least 1 hour.

3. Prepare the grill for medium heat.

4. Lightly oil the grill grate. Grill chicken 8 minutes per side, or until juices run clear. Serve with cucumber relish.

Prep: 15 mins

Cook: 15 mins

Ready: 1 hr 30 mins

Amount Per Serving – Calories: 205 / Total Fat: 9.8g /B B Cholesterol: 67mg / Sodium: 62mg / Total Carbs: 3.2gB B / Dietary Fiber: 0.7g / Protein: 25.2g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat suggest How Your Hair Can Predict Your Heart's Future Health…

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Personal Trainers BallaratB suggest How Your Hair Can Predict Your Heart’s Future Health…

This might sound a little crazy…

But recent research has found that your HAIR can actually predict whether or not your heart is headed for disaster

Let me explain…

We all know that stress is bad for us. And duringB B times of stress, our bodies release cortisolB B (the “stress” hormone).

Now, cortisol is a bit funny. That’s because tooB B little of it is bad for you. Yet, too much is also VERY bad.

Unfortunately, because of our busy lives and theB B way our society is structured, it can be hard NOT to feel stressed out all the time.

This is not good at ALL for your health. Chronic stress has been linked to numerousB B health problems including heart attack and stroke.

That’s why researchers at The University of Western Ontarioset out to discover a way to measure your “accumulated” stress levels… as a way to predict a future event, like heart attack.

Currently, you CAN get your stress (cortisol) levels checked. The only problem is that it only represents your cortisol levels on the day of testing.

This means you can’t see how much TOTAL stress you’ve been under, say, in the last 3 months.

That’s why this research is so exciting.B B For this study, published in the journal Stress, researchers recruited 112 participants who were already hospitalised.

56 of the subjects were in the hospital due to heart attack.

56 of subjects in the control group were hospitalizedB B for reasons other than heart attack.

The researchers then collected a 3cm-long hairB B sample from everyone in each group. Cortisol levels in the hair were then measured.

The study accounted for known heart-attack riskB B factors (i.e. diabetes, high-cholesterol, triglycerides, etc) in all the subjects. Despite this, accumulated cortisol levels in the hair emerged as the strongest predictor of heart attack. [1]

“Intuitively we know stress is not good for you, but it’s not easy to measure. We know that on average, hair grows one centimetre (cm) a month, and so if weB B take a hair sample six cm long, we can determine stressB B levels for six months by measuring the cortisol level inB B the hair, ” explained Dr. Gideon Koren, one of the seniorB B researchers involved in the study.

He added, “Stress is a serious part of modern life affectingB B many areas of health and life. This study has implications for research and forB ractice, as stress can be managed with lifestyle changes…”

Pretty interesting, huh?

The moral of the story: Do whatever you can on a regular basis to reduce your stress levels.

Your health (and your heart) will thank you.

The first thing in ANY stress-reduction program is to exercise. It’s a great stress-reliever.

Once you’ve got that down, here are a few more things that can help:

Vitamin C: In addition to being a great immune system booster, it turns out vitamin C can also help reduce your cortisol levels. One study published in the journal Psychopharmacology recruited 120 volunteers who were subjected to the Trier Social Stress Test (TSST). It’s a test commonly used to measure psychological stress. Those who took vitamin C had lower blood pressure, less subjective stress, and decreased cortisol levels than the placebo group. [2]

Breathe: Deep breathing is very effective at calming you down and lowering your heart rate and blood pressure. Whenever you’re feeling anxious or totally stressed, take a few minutes to breathe. Make sure you inhale deeply,B B into your belly. Then hold it for a second or two. ThenB B slowly exhale. Do this 5-10 times and you’ll immediatelyB B start to feel calmer.

Fish Oil: This amazing nutrient seems to do it all… protect your heart, your brain, reduce inflammation,B B and on and on… But one interesting 2003 study alsoB B found that as little as 7-8 grams of fish oil daily can be effective at reducing high cortisol levels due to mental stress. [3]

So there you have it.

With what’s left of the holiday season, make sure to take a few minutes each day to “stop and smell the roses.”

Being stressed out all the time is not good for you.

So it’s absolutely critical that you make de-stressing aB B priority in your life.

References:

1. David Pereg, Rachel Gow, Morris Mosseri, Michael Lishner,

Michael Rieder, Stan Van Uum, Gideon Koren. Hair

cortisol and the risk for acute myocardial infarction in

adult men. Stress The International Journal on the

Biology of Stress, 2010; 100902220954013

DOI: 10.3109/10253890.2010.511352

2. Brody S, Preut R, Schommer K, Schurmeyer TH.

A randomized controlled
trial of high dose ascorbic acid

for reduction of blood pressure, cortisol, and subjective

responses to psychological stress. Psychopharmacology

(Berl). 2002 Jan;159(3):319-24.

3. Delarue J, Matzinger O, Binnert C, Schneeiter P,

Chiolero P, Tappy L. Fish oil prevents the adrenal

activation elicited by mental stress in healthy men.

Diabetes Metab. 2003 Jun;29(3):289-95.

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Personal Training Quote Corner

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“Unless you’re willing to have a go, fail miserably,B B and have another go, success won’t happen.” – Phillip Adams

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Lean Steak and Mushroom Salad

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Lean Steak and Mushroom Salad

(Serves Four)

2 tablespoons Mrs. Dash Original Blend

1 tablespoon extra-virgin olive oil

1 tablespoon white wine vinegar

2 teaspoons Dijon
mustard

1 teaspoon lemon juice

1 teaspoon Worcestershire sauce

340 grams boneless sirloin steak (2 inches thick),

well trimmed

220 grams fresh mushrooms,

cleaned and sliced

1/2 cup green onions, sliced

1/4 cup fresh parsley, minced

1 cup cherry tomatoes, sliced

 

1. Whisk together extra-virgin olive oil, white wine vinegar, Dijon mustard, lemon juice and Worcestershire sauce, set aside.

2. Season both sides of steak with Mrs. Dash Original Blend. Cook steak on preheated grill orB B skillet, until medium rare or desired doneness is reached,B B about 4-5 minutes per side. Slice into 1/4 in. thick slices.

3. Place mushrooms, green onions and freshB B parsley in large bowl.

4. Add steak to mushroom mixture and toss with dressing.B B Garnish with cherry tomatoes and serve immediately.

Prep: 10 mins

Cook: 10 mins

Ready: 20 mins

Amount Per Serving – Calories: 167 / Total Fat: 8.6g / Cholesterol: 37mg / Sodium: 118mg / Total Carbs: 5.7g / Dietary Fiber: 1.4g / Protein: 17.1g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat suggest 6 Ways To Get In Great Shape (Fast)

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Personal Trainers Ballarat suggest 6 Ways To Get In Great Shape (Fast)

6 Ways To Get In Great Shape (Fast)

1. Change Your Lifestyle – Remember you are creating a whole new you.B B This is not temporary. You do not want to go back to the old you. Understand you are making a permanent change, and commit to a new healthy, happier lifestyle.

2. Get Support – Everyone needs help. The best support you can get is from others just like you, going through the same struggle you are. Websites like www.meetup.com are great ways to find fat fighting buddies.

3. Track Those Numbers – Calorie counting isn’t much fun, but it’s easy and takes two seconds to do. Track what you eat, don’t guess or make rough estimates. Read the labels and know exactly how many calories you are consuming each day.

4. Go Public – Wehn you tell your family and friends about your goals you create two groups of people.B The first are those who will support you, and you will be driven by the fact you do not want to let them down. The second group or those who doubt you – “I’ve heard it all before” – the drive here is to be able to stick it to em’ when you’re as jealous as hell.

5. Take Photos – Humans are very visual.B So photos that show your progress have an amazing impact ot motivate you. You should weigh in every week, and take a photo too. Put together a binder with all your measurements and photos. Whenever you doubt what you are doing or feel down – grab that binder and see how far you’ve come, and see what you risk going back to if you give-up now.

6. Don’t Take Magic Pills – Because there is no such thing! Exercise and healthy eating always has been and always will be the sfest most surefire way to a phenomenal body and lifelong health.B FACT. I know thouse infomercials are convincing – but remember they’re just advertisements – and the companies care more about money thn your health.B That’s just the way of it.

Most important of all is that you give each of these a TRY. Everyone is different, so they won’t all work for you, but if one of two do – then it will have been more than worthwhile.

 

Personal Training Quote Corner

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“Every failure is a step closer to success.”B B – Anonymous

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Couscous, Cranberry, and Feta Salad

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Couscous, Cranberry, and Feta Salad

(Serves Two)

1/3 cup couscous

1/3 cup dried cranberries

2/3 cup boiling water

1/2 cucumber, diced

2 tablespoons, crumbled feta cheese

2 teaspoons balsamic vinaigrette

salad dressing, or to taste

salt to taste

1. Place the couscous and cranberries in aB B heatproof bowl. Pour in the boiling water, and stir with a fork. Cover the bowl with plastic wrap, and set aside 5 to 10 minutes.

2. Fluff the couscous with a fork, and fold inB B the cucumber and feta cheese. Season to taste with balsamic vinaigrette and salt.

Prep: 10 mins

Cook: 0 mins

Ready: 15 mins

Amount Per Serving – Calories: 156 / Total Fat: 3.8g / Cholesterol: 8mg / Sodium: 364mg / Total Carbs: 25g / Dietary Fiber: 1.7g / Protein: 5.3g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest Make Your Food "Boring" To Lose The Kilo's

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Personal Trainers Ballarat Suggest Make Your Food “Boring” To Lose The Kilo’s

They say variety is the “spice of life.”

But it seems that when it comes to food, “boring” is the way to go.

I’ve just come across a 2011 study published in The Journal of Clinical Nutrition that suggests being boring with your food choices can help you lose the pounds. [1]

For this study, researchers set out to investigate long-term food habituation in obese and non-obese people.

So we’re on the same page, let me give you a brief explanation of what habituation is.

Simply put, it’s when a repeated action no longer produces the same result.

A quick example… do you drink coffee?

If so, you can probably think back to the time when you tried your first cup of joe. Chances are you felt jittery, and maybe even felt your heart beat a little faster.

But if you kept on drinking coffee, chances are you felt that kind of reaction less and less. And you’ve probably noticed that the more coffee you rinsk, the more it takes for you to stay “awake” and get the effects of the caffeine.

This is habituation. Your body’s receptors become less responsive to the caffeine, so it takes more of it to get a response.

So this study wanted to see what happens when you’re exposed to the same food, again and again.

The researchers in this study recruited 32 women.

Half were obese and the other half were not. They were randomly divided into two groups:

Group 1 was the “Weekly Group.” This group of women participated in once-a-week experimental food exposure. This lasted for five weeks.

Group 2 was the “Daily Group.” They participated in the same experimental food exposure for just five consecutive days.

During the experimental food exposure sessions, the women were asked to complete a series of tasks, after which they were given a 125-calorie portion of macaroni and cheese.

The women were allowed to complete more tasks in order to receive more food, with no limit placed on howB B much more food they
could “work” for.

As you may have guessed, the “Weekly Group”B B increased their total caloric intake by almost 30 calories a day.

The “Daily Group” decreased their caloric intake by 100-calories a day.

Also, it’s important to note that there were no significant differences in how obese women responded versus non-obese participants.

This study suggests what many of us have suspected… making the same food choices on a regular basis will help you eat less!

Sure, it might be a little boring. But if your goal is to lose weight this coming year and get in the best shape of your life, it might be worth your while.

Plus, if you analyze most people who successfully make a dramatic physique transformation, you’ll findB B that the majority of them eat the same foods day inB B and day out.

Once you’re in “maintenance” mode, then you can go back to putting in a little more variety and mix things up accordingly.

Well, that’s it for this year.

It’s my wish that you have a VERY HAPPY New Year!

And when you make those resolutions, remember to take consistent action on them. It’s the only way you’ll actually achieve what you’ve set out to do.

References:

[1] L. H. Epstein, K. A. Carr, M. D. Cavanaugh,

R. A. Paluch, M. E. Bouton. Long-term habituation

to food in obese and
nonobese women. American

Journal of Clinical
Nutrition, 2011;

DOI: 10.3945/ajcn.110.009035

 

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Personal Training Quote Corner

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“The indispensable first step to getting the things that you want out of life is this: decide what you want.” – Ben Stein

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Glazed Nuts

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B Glazed Nuts

(Serves Sixteen)

1 egg white

1/2 cup packed brown sugar

2 tablespoons ground cinnamon

1 teaspoon ground cloves

1 teaspoon ground ginger

1 teaspoon vanilla extract

1 pound walnut halves

1. Preheat oven to 300 degrees F (150 degrees C). Coat a baking sheet with cooking spray.

2. In a large bowl, beat egg white until foamy.B B Stir in brown sugar, cinnamon, cloves, ginger, and vanilla. Add nuts, and stir to coat. Spread evenly onto prepared pan.

4. Bake for 30 minutes, stirring occasionally, or until well toasted and golden brown. Remove fromB B oven, and cool completely. Store in an airtight container.

Prep: 15 mins

Cook: 30 mins

Ready: 45 mins

Amount Per Serving – Calories: 218 / Total Fat: 18.5g / Cholesterol: 0mg / Sodium: 6mg / Total Carbs: 11.6g / Dietary Fiber: 2.4g / Protein: 4.6g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest How To Slash Up To 5 1/2 Years Off Your Brain's

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How to Slash Up To 5 1/2 Years Off Your Brain’s “Age!”

You probably already know that exercise and proper diet keeps your body “young.”

But did you know you can also keep your mind young (quite literally)?

In fact, I’ve just come across a study that suggests you can reverse your brain’s age… by up to 5.5 years!

The study, published in the prestigious British medical journal The Lancet, set out to find if folic acid could affect mental performance.[1]

Dutch researchers took 818 participants aged 50 – 70 and split them into two groups.

One group received 800 mcg of folic acid daily for three yearsB The second group received a placebo.B B At the start of the study, all of theB articipants were given a battery of memory tests to measure cognitive performance.

So what happened?

The group that took folic acid showed a HUGE improvement on the standardised memory tests given at the end of the study. In fact, they did
so well that they knocked 5 1/2 years off their ages when it came to their test performance.

And that was the AVERAGE. Some folks erased even more years on their mental “age.”

Bottom line: If you want to keep your memory sharp, seriously consider supplementing with 800 mcg of folic acid daily.B B you can find it at most grocery and health food stores.B B In the end, keeping your brain healthy should be just as important as keeping the rest of your body in tip top shape.

This is especially true if you’re nearing your 50s.

It’s estimated that anywhere from 50-75 percent of Australian’s over 50 complain of mild memory problems.

And as the baby boomer generation continues to age, it’s expected that around 7.7 million will develop life-threatening mental decline
(diseases like dementia and Alzheimer’s).

So do everything you can to keep both your body AND mind in great shape.

As for brain health, in addition to taking folic acid, you can start walking regularly. A study in The Proceedings of the National Academy of Sciences suggests that walking just 40 minutes, 3 times a week can expand the size of your hippocampus – an area of the brain that’s heavily responsible for your memory.[2]

And, start drinking more green tea. A study published in the Journal of Nutrition found that the polyphenols in green tea can help prevent
Alzheimer’s disease by stopping the formation of beta-amyloid proteins (one of the toxic proteins believed to play a role in the development of
Alzheimer’s.)[3]

Follow the tips I’ve given you here today, and you’ll be on the path to having a sharp memory and a healthy brain for years to come!

References:

[1] Durga, Jane, et al.”Effect of 3-year folic acid supplementation on cognitive function in older adults in the FACIT trial: a randomised, double blind, controlled trial”The Lancet, Vol.369, Issue 9557, Pg.208 – 216, Jan. 2007

[2] Erickson, Kirk, et al.”Exercise training increases size of hippocampus and improves memory” PNAS, Jan. 31, 2011

[3] Green tea (-)-epigallocatechin-3-gallate inhibits beta-amyloid-induced cognitive dysfunction through modification of secretase activity via inhibition of ERK and NF-kappaB pathways in mice.Lee JW, Lee YK, Ban JO, Ha TY, Yun YP, Han SB, Oh KW, Hong JT. J Nutr. 2009 Oct;139(10):1987-93. Epub 2009 Aug 5.

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Personal Training Quote Corner

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“The only disability in life is a bad attitude.b – Scott Hamilton

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Marinated Wild Salmon

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Marinated Wild Salmon

(Serves Four)

4 salmon fillets

salt and pepper to taste

1 tablespoon onion powder

1 teaspoon crushed red pepper flakes

1/4 cup olive oil

1/4 cup fresh lemon juice

4 cloves garlic, minced

3 tablespoons white balsamic vinegar

2 tablespoons chopped green onions

2 tablespoons chopped coriander

2 tablespoons white sugar

1. Season fillets with salt and pepper, onion powder, and red pepper flakes. Set aside in a baking dish.

2. In a medium bowl, mix together olive oil, lemon juice, garlic, balsamic vinegar, sugar, green onions, and cilantro. Pour marinade over salmon; cover, and refrigerate overnight, or at least 6 hours.

3. Preheat oven to 450 degrees F (230 degrees C).

4. Arrange salmon on a broiling sheet. Place in a preheated oven, and bake for 5 minutes. Increase heat to 500 degrees F (260 degrees C), turn fillets, and broil 5 minutes more.

Prep: 6 hrs 15 mins

Cook: 15 mins

Ready: 30 mins

Amount Per Serving – Calories: 379 / Total Fat: 26.2g / Cholesterol: 68mg / Sodium: 171mg / Total Carbs: 12.3g / Dietary Fiber: 0.5g / Protein: 23.5g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest Why Your "Gut" Could Be Key To Losing Extra Fat

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Personal Trainers Ballarat Suggest Why Your “Gut” Could Be Key To Losing Extra Fat

Who knew?

Recent research suggests your “gut” could play a role in helping you lose that stubborn belly fat.

(Ironic, I know!)

How’s this possible? Well, it’s all thanks to the “inner ecosystem” that lives in your body.

We’ve known about the “good” and “bad” bacteria that can thrive in our digestive systems. But here’s what we didn’t know…

“Good bacteria,” also known as probiotics, can help burn off abdominal fat. This is as close to “spot reducing” as you can get!

the study, published in the European Journal of Clinical Nutrition, studied the effects of probiotics on 87 overweight participants.1

One group drank 200 grams of milk with a probiotic supplement.

The second group drank 200 grams of milk with nothing else.

This was done daily, over the course of 12 weeks.

The results?

The milk-with-probiotics group lost nearly five percent of their abdominal fat!

But it doesn’t stop there… they also lost over three percent of their subcutaneous fat (the fat that’s just underneath the skin).

The control group that did not supplement with probiotics had no significant change in bodyweight or fat loss.

Pretty amazing, right!?

This supports another very recent study that suggests probiotics can be helpful in fighting obesity overall. Researchers from Lund University in Sweden explored the effects of lactic acid bacteria on rats given a high-calorie diet.2

One group of rats were given the lactic acid bacterium from the uterus and into adulthood.

The second group did not receive the bacterium.

Both groups ate the SAME amount of food.

Those that got the bacterium weighed significantly less than those that didn’t.

So how can you get some “good” fat-fighting bacteria into YOUR gut?

Here are a few tips:

1. Stay away from sugar and frusctose. Sugar serves as fuel for the growth of bad baceteria, yeast and fungi. All the kinds of wrong things you DON’T want growing inside you.

2. Eat more fermented foods. Anything pickled is a good bet, like cabbage or cucumbers.

3. Natto. This is a popular Japanese dish. It’s fermented soy beans and it’s rich in “good” bacteria.

References:

1. Kadooka Y, Sato M, Imaizumi K, Ogawa A, Ikuyama K, Akai Y, Okano M, Kagoshima M, Tsuchida T., “Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randomized controlled trial”.Eur J Clin Nutr. 2010 Jun;64(6):636-43. Epub 2010 Mar 10.

2. Karlsson CL, Molin G, FC%k F, Johansson HagslC$tt ML, Jakesevic M, HC%kansson A, Jeppsson B, WestrC6m B, AhrnC) S.”Effects on weight gain and gut microbiota in rats given bacterial supplements and a high-energy-dense diet from fetal life through to 6 months of age.”Br J Nutr. 2011 Mar 30 :1-9.

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Personal Training Quote Corner

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“If I’d known I was going to live this long, I’d have taken better care of myself.b – Eubie Blake

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Turkey-Lentil Chili

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Turkey-Lentil Chili

(Serves Twelve)

2 cups dry lentils

2 litres vegetable broth

2 tablespoons extra-virgin olive oil

4 cloves garlic, minced

1 large onion, chopped

2 stalks celery, chopped

1 pound turkey sausage

2 tomatoes, peeled, seeded and chopped

1 teaspoon ground tumeric

1 teaspoon ground cumin

1/2 teaspoon dried thyme leaves

1 pinch crushed red pepper flakes

sea salt to taste

1 cup container plain lowfat yogurt

1/4 cup chopped fresh parsley for garnish

1. Bring lentils and vegetable broth to a boil in a large pot over high heat. Reduce heat to medium, and simmer for 10 minutes.

2. Meanwhile, heat the olive oil in a large skillet over medium-high heat. Stir in the garlic, onion, celery, and sausage; cook and stir until the sausage is crumbly and no longer pink, about 10 minutes. Stir in tomatoes, turmeric, cumin, thyme, and red pepper flakes; cook 5 minutes more.

3. Stir the sausage mixture into the simmering lentils. Continue simmering until the lentils are tender, 20 – 30 minutes. Season to taste with salt. Garnish each serving with a dollup of yogurt, and a sprinkle of chopped parsley to serve.

Prep: 35 mins

Cook: 35 mins

Ready: 1 hr 10 mins

Amount Per Serving – Calories: 240 / Total Fat: 7.2g / Cholesterol: 30mg / Sodium: 670mg / Total Carbs: 26.8g / Dietary Fiber: 11.1g / Protein:
17.5g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest Skipping This Could Mean More Cravings…

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Personal Trainers Ballarat Suggest Skipping This Could Mean More Cravings…B

Nothing can derail your best diet efforts faster than caving into a craving.

That’s why the more you learn about what causesB B them and what you can do to ward them off – the better off you’ll be.

Recent research suggests that skipping one importantB B meal can cause you to cave into cravings throughout the rest of the day.

Can you guess what that one meal is? (I’ll wait…)

Breakfast!

Now before I give you the details of the study,B B it’s important you understand what causes cravings in the first place.

Psychological factors aside, the primary “driver”B B behind cravings is the hormone ghrelin.

High levels of ghrelin in your stomach tell your brain to be HUNGRY. When ghrelin levels are high, we tend to overeatB B because we can’t seem
to get enough.B Likewise, when ghrelin levels are low, we feel satisfied. Similar to how you feel AFTER you’ve indulged in the food you wereB craving.B B So in this study, researchers recruited healthy individuals who were NOT obese.

Here’s how they set up the experiment.

Participants were asked to come into the lab on three separate mornings.

Each time, they were say in front of a display that contained pictures of fatty foods (think cake, chocolate, burgers, pizza, etc) or healthy foods (veggies, salads, fish, etc.) Then, as theyB B looked at each picture they had to rate how appealing that food looked to them.

Now here’s where it gets interesting…

One third of the participants were asked to eatB B breakfast before arriving. Once they were at the lab they were injected with a saltwater (placebo) solution 40 minutes before they looked at the screen with the high calorie and low calorie foods.

Another third of the participants were asked to skip breakfast before arriving at the lab. They were stillB B given the saltwater solution 40 minutes before lookingB B at the food pictures.

The final third of the participants were asked to eat breakfast before showing up. However THIS time theyB B injected them with the hormoneB ghrelin 40 minutesB B before looking at the photos.

To keep everything controlled, the researchers did notB B know whether they were injecting the subjects withB B saltwater or ghrelin. Also, the subjects weren’t told whether the injection was saltwater or ghrelin.

So what did the researchers find out?

For starters, when subjects had breakfast and were injected with the saltwater they preferredB B the low calorie foods.

When subjects skipped breakfast and were injected with saltwater, they preferred that fatty foods.

And for the kicker –

When they ATE breakfast and were injected with ghrelin, they found the high-calorie (fatty) foods more appetizing.

The lesson to be learned?

DON’T skip breakfast. Doing so may be the equivalent of injecting yourself with the “hunger”B B hormone ghrelin. And that means more cravings

throughout the day.

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Personal Training Quote Corner

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“To eat is a necessity, but to eat intelligently is an art”- La Rochefoucauld

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Pork Tenderloin allaNapoli

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Pork Tenderloin allaNapoli

(Serves Six)

1 tablespoon olive oil

2 (3/4 pound) pork tenderloins

2 Roma (plum) tomatoes,

seeded and chopped

1/4 cup chopped green olives

1/4 cup dry white wine

1 teaspoon chopped fresh

rosemary

2 cloves garlic, minced

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 cup heavy cream

1. Preheat oven to 400 degrees FB B (200 degrees C). Heat the oil in a cast ironB B skillet over medium-high heat. Brown porkB B on all sides in the skillet.

2. Mix the tomatoes, olives, wine, rosemary and garlic in a bowl. Pour over the pork.B B Season with salt and pepper.

3. Place the skillet with pork in the preheated oven, and bake 30 minutes, to a minimum internal temperature of 160 degrees F (72 degrees C).

4. Remove pork from skillet, leaving remaining tomato mixture and juices. Place skillet over mediumB B heat, and gradually mix in the cream.B tirring constantly,B B bring to a boil. Reduce heat to low, and continue cooking 5 minutes, until thickened. Slice pork, and drizzleB B with the cream sauce to serve.

Prep: 15 mins

Cook: 40 mins

Ready: 55 mins

Amount Per Serving – Calories:207 / Total Fat:13g / Cholesterol: 76mg / Sodium:381mg / Total Carbs:2.1g /B B Dietary Fiber: 0.4g / Protein 18g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest What Type of Cardio Is Best For Fat Loss

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Personal Trainers Ballarat Suggest What Type of Cardio Is Best For Fat LossB

You wanna lose fat. And you want to do it FAST!

To burn of that fat, you’ve got to burn calories. There’s no way around it.

To that end, the most common piece of advice you’ll hear is “do more cardio.”

Easier said than done. Especially when you considerB B that there is so much conflicting information out there.B B Some people say you need to do hours on end of cardio.

Yet others say that long bouts of cardio are a waste of time. Instead what you need is HIIT cardio (high intensity interval training.)

So who’s right!? And more importantly, what should YOU do so you can start burning off that fat faster than ever before?

Here’s the skinny (sorry, no pun intended)…

When it comes to what kind of cardio to do, it depends.

Let me explain.

The main purpose of cardio in any training/fat loss program is to expend extra calories once you’ve ALREADY established a caloric deficit from diet – and are on aB B sound weight-lifting program.

So in the end, the mission is to burn enough calories to create enough of a deficit that you’ll lose weight.

Both low-intensity and high-intensity cardio can do that.

The trade off is time and efficiency. With low-intensity cardio (like walking) you have to do more of it to burn a decent amount of calories.

This is why most recommendations for low-intensity cardio are between 45-60 minutes.

On the other hand, high-intensity cardio burns theB B same amount of calories in half the time (usually).

So with just 20-30 minutes of intense interval training, you can burn the same number of calories as you do with 45-60 minutes of low-intensity steady state cardio.

That said, too much of a good thing (on either end) is never a good thing.

So the best advice? Mix it up.

Do maybe 2-3 high intensity sessions a week.

If you still need more cardio than that, then add in maybe one or two extra bouts of low-intensity cardio.

The only caveat here is that you want to do this gradually. That is, if you’re severely out of shape,B B start by only doing low-intensity cardio.

Once you’ve lost a bit of weight and have improved your cardiovascular system, then start adding in one intense cardio session a week.

Then build to two.

By mixing things up this way, you’re reducing the chances of overuse injury. And, you ward off over training (5 high intensity cardio sessions a week plus weight training is overkill!)

So there you have it – cardio demystified!

Start small. Then build up. Then mix in both HIIT type workouts with low-intensity workouts and you’llB B see your fat loss speed up.

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Honey Mustard Grilled Chicken

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Honey Mustard Grilled Chicken

(Serves Four)

4 skinless, boneless chicken

breast halves

1/3 cup Dijon
mustard

1/4 cup honey

2 tablespoons mayonnaise

1 teaspoon steak sauce

1. Preheat the grill for medium heat.

2. In a shallow bowl, mix the mustard,B B honey, mayonnaise, and steak sauce. SetB B aside a small amount of the honey mustard sauce for basting, and dip the chicken into theB B remaining sauce to coat.

3. Lightly oil the grill grate. Grill chicken over indirect heat for 18 to 20 minutes, turning occasionally, or until juices run clear. Baste occasionally with the reserved sauce during the last 10 minutes. Watch carefully to prevent burning!

Prep: 15 mins

Cook: 20 mins

Ready: 35 mins

Amount Per Serving – Calories: 266 / Total Fat: 8.3g / Cholesterol: 70mg / Sodium: 618mg / Total Carbs: 22g / Dietary Fiber: 0.1g / Protein 4.7g

Recipe from AllRecipes.com.

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Personal Training Quote Corner

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“If you don’t do what’s best for your body, you’re the one who comes up on the short end. “- Julius Erving

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Personal Trainers Ballarat Suggest Fight Fat And Stay Lean With This Amazing Mineral and to supercharge your fat loss efforts?

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Personal Trainers Ballarat Suggest Fight Fat And Stay Lean With This Amazing MineralB and to supercharge your fat loss efforts?B B

Just use this one incredible mineral and you’ll be able to burn more fat, keep more muscle and have an easierB B time staying lean and toned.

You normally get this mineral in food… but nowhere near enough. And, if you’re working out on a regular basis, chances are you’re deficient in it.

That’s because exercise causes the body to lose most of it. What mineral am I talking about?

Chromium!

Simply put, chromium plays an important role in your body, as farB B as maintaining stable sugar levels.B B But as research is pointing out, itB B can do a whole lot more…

For example, a study published in the Journal of Animal Science gave a large group of pigs a chromium supplement. Nothing else was removedB B or added to their diet. The end result was a SIGNIFICANT reduction in weight and an increase in muscle mass.

Another separate study done at the UniversityB ofKentucky foundB B the same exact thing. They gave pigs chromium and the result was an increased percentage of muscle andB B a decreased percentage of fat.

Okay, so now you’re probably thinking, “That’s great for pigs. But what about for humans!?”

Well, the good news is chromium has the same powerful fat-burning,B B muscle-building effect on humans.

Australian researchers took two groupsB B of people. One group was given a calorie-restricted diet. The second groupB B could continue eating hatever they normally eat, but were given a chromium supplement.

The researchers studied both these groups for 6 months.

Of course, the calorie-restricted groupB B lost weight. But the surprising thing wasB B that the folks taking the chromium supplement lost just as much weight!

What’s more, they actually had a slightB B increase in muscle too. And here’s the kicker… when they gave chromium to the group that was starvingB hemselves thin,B B they increased their muscle mass, without gaining extra fat.

How’s that for one little amazing mineral?

So if you aren’t already, you SHOULDB B take chromium to maximize your fat loss efforts. You can find it at any local health food store labeled as chromium picolinate.

Most will come in doses of 200mcg – 400mcg.

So train hard, eat clean and take some chromium if you want to start seeing some incredible, mouth dropping,B B head-turning results!

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Personal Training Quote Corner

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“Unless you’re willing to have a go,B B fail miserably, and have another go, success won’t happen.” – Phillip Adams

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Artichoke and Sun-Dried Tomato Chicken

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Artichoke and Sun-Dried Tomato Chicken

(Serves Four)

4 skinless, boneless chicken breast halves

salt and pepper to taste

2 teaspoons olive oil

1 (14.5 ounce) can diced tomatoes with green peppers and
onions

1/4 cup sun-dried tomato pesto

1 (14 ounce) can artichoke hearts in water, drained and
quartered

1. Season both sides of chicken breastsB B with salt and pepper. Heat oil in a large skillet over medium-high heat. Place chickenB B in skillet; cook, turning once to brown each side. Remove chicken from pan, and set aside.

2. Pour tomatoes into pan; cook for 1 minute, stirring constantly, and incorporating any brown bits from bottom of pan. Stir in pesto andB artichokes, and return chicken to pan. Cover, and reduce heat to medium. Simmer for 5 to 10 minutes, or until chicken is cooked through.

Prep: 10 mins

Cook: 25 mins

Ready: 35 mins

Amount Per Serving – Calories: 249 / Total Fat: 6.5g / Cholesterol: 68mg / Sodium: 1193mg / Total Carbs: 15.4g / Dietary Fiber:4.8g / Protein 31.8g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Ask "Do You Make This Water "Mistake"?

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Personal Trainers Ballarat Ask “Do You Make This Water “Mistake”?

We all know that it’s importantB B to stay hydrated when we’re working out. This is critical, especially if you’re out under the hotB B sun. But here’s hat you probably didn’t know… Drinking too much water can also be bad for you, even deadly! Let me explain… For years we’ve been told that dehydration kills. And they’re right. If you don’t drink enough water while you’re outside working up a sweat,B B you may end up in the emergency room. But it’s also a mistake to drink too much water.B In fact, it can be more common to drink too much water, since most of us are thinking it will protect us from dehydration. Unfortunately, drinking tooB B much water can lead to a condition calledB B hyponatremia which means that your sodiumB (salt) levels are too low. That’s because you get exposed to a doubleB whammy — you lose sodium through the sweat you’re working up… and all the water you’re drinking dilutes the sodium in your bloodstream. Common symptoms of low sodium levels includeB B a foggy head, ausea/vomiting, lightheadedness,B B dizziness, seizures, and in severe cases fainting or death. So how much water SHOULD you be drinking?

Well, you’ve got to strike a balance. You wantB B to get enough water so your body won’t getB dehydrated, but not so much that you’ll dilute your sodium levels. The magic number to shoot for (according to experts)B B is no more than 8 ounces every 20 minutes.
That’s 24 ounces every hour. Also, a good indicator of whether or notB you’re properly hydrated lies in your urine. If it’s too yellow, you’re most likely dehydrated.B B It should be close to clear when your body has enough water. So go out there. Have fun. Work up a good sweat.B B But just make sure to drink enough water to keepB your body healthy and happy!

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Personal Training Quote Corner

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“Our deepest fear is not that we are inadequate.B B Our deepest fear is that we are powerful beyond measure.” – Marianne Williamson

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Weight Watchers (TM) Ham & Guacamole Sandwiches

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Weight Watchers (TM) Ham & Guacamole Sandwiches

(Serves Four)

2 ounces Weight Watchers Reduced Fat Cream Cheese Spread,
softened

1 tablespoon honey mustard

1/2 teaspoon freshly ground black pepper

8 slices 45 calorie whole wheat bread (toasted, if desired)

4 leafy green lettuce leaves

8 medium tomato slices

12 slices ultra thin, lower sodium, honey ham slices

6 tablespoons prepared guacamole

Dash crushed red pepper flakes (optional)

1. In a small bowl, stir cream cheese until smooth. Gradually stir in mustard until smooth and well blended, stir in pepper. Spread 1 tablespoon mixture on each of 4 slices of bread. Top each with a lettuce leaf, 2 tomato slices and three slices of ham.

2. Spread 1-1/2 Tbsp prepared guacamole onto each of the remaining 4 slices of bread; sprinkle with red pepper flakes, if desired, placeB uacamole side down on the ham. Serve immediately.

Prep: 8 mins

Cook: 0 mins

Ready: 8 mins

Amount Per Serving – Calories:246 / Total Fat: 9g /B B Cholesterol: 27mg / Sodium: 583mg / Total Carbs: 27g / Dietary Fiber:9g / Protein 15g

Recipe from AllRecipes.com.

 

Personal Trainers Ballarat Suggest The Diet "Trick" Professional Fitness Models (And Bodybuilders) Use to Get that Dream Body

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Ballarat Personal Trainers Suggest The Diet “Trick” Professional Fitness Models (And Bodybuilders) Use To Get That Dream Body

Have you ever wondered what those models on the covers of fitness magazines do to get in such great shape?

They eat right and exercise, that’sB B for sure.

But there’s a secret dieting trick practically ALL of them use to get such great results.

It’s a simple technique called carb-cycling.

As the name implies, carb cycling is when you vary your carb intakeB B throughout the week.

Now, before I go into more detail about HOW to cycle your carbs (for fabulous results!), it’s important you get a quick and basic understandingB B of WHY this works so well.

Earlier this month I told you about the hormone leptin.

Leptin is the “Starvation” hormoneB B that was discovered around 1994.

When your body is starving, leptin levels go down, and send the signal toB B your brain to make you hungry andB B eat as much as you can to get back to your normal calorie and fat storage levels.

During this time, leptin also tells your body it’s NOT okay to burn fat. Instead, it tells it to do whatever it can to store asB B MUCH FAT ASB POSSIBLE!

Crazy, right?

Here’s what happens next…

Once you eat enough calories, leptin levels rise, and tell your body it has enough. It alsoB B tells it things are “a okay” once again, and it’sB B now okay to start burning fat, since there’s no risk of starvation for the time being.

Now, how does changing how many carbs you eat affect leptin and your metabolism’s ability to burn fat?

Scientists have discovered a DIRECTB B link between leptin levels and carb intake. The more carbs you eat, the more leptin levels rise.

The less carbs you eat, the less leptin you have floating around in your blood stream.

So what these fitness models do is start out by dieting and restricting their calories.

They start to lose fat. But if they keep eating the same amount of carbs and calories week in and week out,B B they’ll hit a “wall” or plateau where their body doesn’t want to give up the fat (this is thanks to low leptin levels).

So to trick their bodies into burning more fat, they cycle their carbs.

For example, maybe the first 4 daysB B are spent eating low-carb… eating things like chicken breasts… small amounts of brown rise, broccoli andB B all that other fun stuff).

Then for two days, they’ll eat what they’ve been eating, but add pasta. .. or bread… plenty of fruits, or evenB B chocolate and ice cream, for example — to increase their carb intake.

After those two days of “high” carbs, they go back to eating the way they did the first 4 days.

Changing up your carb intake like thisB B keeps your leptin levels from droppingB B too low… and keeps your body’s metabolismB B in a “fat-burning”B state, so youB B continually see progress, instead ofB B hitting that dreaded plateau.

So here are the basic principles of carb cycling. These are just general guidelines. You’ll have to tweak these and experiment with them until you figure out what works best for your body and metabolism…

1. Eat your normal calorie-restricted diet.

2. Do this for 3-4 days.

3. Then for the next day or two, significantly up your carb intake. This can be done by having your cheat meal this day… and by increasingB B the amount of carbs such as fruits, rice, oatmeal, potatoes, etc.

4. Go back to “normal” eating

Try this out for the next three weeksB B and no doubt, you’ll be well on yourB B way to looking AWESOME forB B summertime.

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Personal Training Quote Corner

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“Motivation is what gets you started. Habit is what keeps you going.” – Jim Ryan

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Spicy Honey Mustard Pork Roast

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Spicy Honey Mustard Pork Roast

(Serves Six)

3 pounds pork roast

1/4 cup honey

2 tablespoons Dijon
mustard

2 tablespoons black pepper

1/2 teaspoon dried thyme, crushed

1/2 teaspoon salt

1. Preheat oven to 300 degrees F (180 degrees C). Score 1/2 inch slits in your roast and place in baking dish.

2. Combine honey, mustard, pepper, thyme, and salt in a smallB B bowl and mix until well-blended. Brush mixture over roast, workingB B well into slits.

3. Bake roast in preheated oven forB B one hour. Remove roast from oven and flipB B in pan. Brush remaining honey sauce overB B roast. Return to oven
and continue baking for 45 minutes to an hour or until internal temperature reaches 170 degrees F (75 degrees C). Let stand forB B 15 minutes before serving.

Prep: 15 mins

Cook: 2 hrs

Ready: 2 hrs 30 mins

Amount Per Serving – Calories: 279 / Total Fat: 11.9g / Cholesterol: 77mg / Sodium: 365mg / Total Carbs: 13.7g / Dietary Fiber:0.7g / Protein 29.2g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest Ease Back Pain With These 3 Easy-To-Do Exercises

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Personal Trainers Ballarat Suggest Ease Back Pain With These 3 Easy-To-Do Exercises

Did you know that it’s expectedB B that 8 out of 10 Australians willB B suffer from back pain at one time in their lives or another?

I don’t want that to be you!

Back pain can be nagging and relentless. It’s no fun AT ALL.

That’s why today I’m giving you three simple exercises you can do anytime and anywhereB B that will help ease any discomfort in your back.

Here they are:

1. Hip rolls. Ever played with a hula hoop? This is pretty much the same movement. Start with your feet shoulder-width apart. Place both hands on your hips. Now push your hips forward. Roll them outB B to the left. Then back. Then to the right. Then forward. Do left hip circles 10 times. Then roll to the right 10 times.

2. Waist twists. Start with your feet shoulder-width apart. Let your arms hang by your sides. Now start twisting from your waist.B B Go to the left first. Twist as far as you can go and look as far back as you can. The momentum will naturally bring your hands around. Let them gently touch your lower back at the end of the full twist. Now unwind and start twisting to the right. Again, look as far back right as you can. Let the arms swing and touch your lower back. Do this 10 times.

3. Knee bends. Try this one out with a supportB B (like a table, desk or chair) first. Keep your feet shoulder-width apart. Now bend at the kneesB B and gently go as far down as you can go. NowB B stand back up and return to the starting position. Repeat this one 10 times. Remember to go slow and easy on this one. Inhale as you bend down and exhale as you push yourself back up.

You’ll want to do these exercises at least three times a day for maximum benefit. They’ll get your blood pumping and help give you that pain relief you’re looking for.

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Personal Training Quote Corner

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“Strive for progress, not perfection.” – Unknown

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Easy Creole Okra and Shrimp

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Easy Creole Okra and Shrimp

(Serves Eight)

2 tablespoons olive oil

1 green bell pepper, chopped

1 small onion, chopped

2 (14.5 ounce) cans diced tomatoes

3 cooked andouille sausage, cut into quarters

1 (10 ounce) package frozen cut okra, thawed

2 tablespoons Cajun seasoning, or to taste

2 teaspoons salt

2 pounds peeled and deveined medium shrimp

(30-40 per pound)

1. Heat the olive oil in a skillet over medium heat. Stir in the bell pepper and onion; cook and stir until the onion has softened and turnedB translucent,B B about 5 minutes.

2. Stir in the tomatoes and simmer for 10 minutes, then add the okra, sausage, Cajun seasoning, and salt. Cover and cook for 30 minutes.

3. Stir in the shrimp and cook untilB B they are bright pink on the outside and the meat is no longer transparentB B in the center, 8 to 12 minutes.

Prep: 20 mins

Cook: 55 min

Ready: 1 hour 15 mins

Amount Per Serving – Calories: 205 / Total Fat: 7g / Cholesterol: 175mg / Sodium: 1163mg / Total Carbs: 10g / Dietary Fiber:2.7g / Protein 25.5g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest Lose Those Last 5 Kilo's With This Simple Diet "Trick"

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Personal Trainers Ballarat Suggest Lose Those Last 5 Kilo’s With This Simple Diet “Trick”

Everyone faces it at one time or another…

The dreaded fat-loss plateau. That’s when things are going great,B B you’re making progress and then BAM! — your body leaves you scratching your head, wondering why it won’t budge that last little bit.

Today, I’d like to give you a fun little “trick” that works with your body’s biochemistry. This trick helps get your body moving in the directionB B you want it to… a fitter, trimmer YOU!

Ready to say goodbye to those last 10 or so stubborn pounds that won’t come off?

Great. Let’s get started…

The key to losing that last bit of fat has to do with a hormone called leptin.

Right now, you’re probably thinking, “lepti-what?”

Let me explain.

Leptin is a fairly recent discovery as far asB B hormones go (it was firstB B discovered in 1994).

It’s main job function is as a “starvation hormone.”

Basically, when you’re body senses it’s starving, leptin kicks in.B B It sends a signal to your brain that tells your body to be VERY hungry and start eating like a bear.

It also lets your body know that it needs to hang on to fat at ANY cost. So the majority of the calories you eat areB B then programmed to go to fat storage during this “starvation” phase.

Once your body reaches what it thinks is equilibrium, leptin tells your brain to stop eating and stop storing fat. Then it shuts off — only to be awakened once starvation mode kicks in again.

So leptin acts as kind of like a fat “thermostat.”

When your body senses it’s starving and it’s not getting enough calories like it’s used to getting, leptin kicks in to make you hungry and get you to eat. Once you’ve had enough, it shuts off and tells your brain to give you the “full”B B feeling.

Now here is how it’s responsible for stalling your fat loss efforts…

When you’re dieting, the calorie deficit causes your body’s leptin levels to plummet, triggering the starvation mode. It then sends the signal to your brain to be hungry and hang on to fat at all cost… (do you see where this is going?)

So your own body is working against you — especially if you’veB B been dieting for a while and reached a plateau.

How do you break it?

You have a cheat meal, once a week. Eat ANYTHING you want for this meal. Hamburgers, fries, pizza, ice cream… whatever you’reB B craving.

Now, don’t make yourself sick. Don’t binge eat. Eat plenty, but when you’re full, stop.

Cheating like this raises your leptin levels naturally. Leptin then sends the signal to your brain that everything is “a-okay” and allows your body to start burning fat freely again.

Also, make sure your cheat meal includes plenty of carbs.B B Research suggests that leptinB B levels and carb

somehow closely linked together.

By eating plenty of carbs, you ensure that your leptin levels rise naturally.

So there you go. The simple act of cheating and having whatever you want once a week could be just what you need to lose that last little bit ofB stubborn fat!

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Personal Training Quote Corner

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“Whether you think you can or whether you think you can’t, you’re right.” – Henry Ford

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Balsamic Chicken with White Beans and Spinach

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Balsamic Chicken with White Beans and Spinach

(Serves Four)

2 tablespoons olive oil

4 (4 ounce) skinless, boneless

chicken breast halves

3B cloves garlic,
minced

1/3 cup balsamic vinegar

1 (10.75 ounce) can Campbell’s
Condensed Golden Mushroom Soup

1 (15 ounce) can white kidney beans (cannellini) rinsed and
drained

1 (7 ounce) bag fresh baby spinach

1. Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 10 minutes or until it’s well browned on both sides.B B Remove the chicken from the skillet.

2. Reduce the heat to medium. Add the garlic to the skillet and cook and stir for 1 minute. Stir in the vinegar and cook, scraping up the browned bits from the bottom of the pan.

3. Stir the soup and beans inB B the skillet and heat to a boil. Return the chicken to the skillet. Reduce the heat to medium. Stir in the spinach. Cover and cook until the chicken is cooked through and the spinach is wilted.

Prep: 10 mins

Cook: 25 mins

Ready: 35 mins

Amount Per Serving – Calories: 332 / Total Fat: 11.9g / Cholesterol: 62mg / Sodium: 858mg / Total Carbs: 26.3g / Dietary Fiber:5.8g / Protein 28.9g

Recipies from AllRecipes.com.

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Personal Trainers Ballarat Suggest Getting Stronger and More Flexible With These 4 Simple Moves

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Personal Trainers Ballarat Suggest Getting Stronger and More Flexible With These 4 Simple MovesB

Did you know there’s one simple activity most people rarely do after their workouts?

S-T-R-E-T-C-H-I-N-G!

Streting is super-important. It prevents your muscles from getting “tight” and “stiff”B B — especially after you’ve been working them out, rep after rep.

Plus, there’s the benefits you get, like improved circulation and reduced stress (you DO know that stressing out causes you to tense your muscles without even realizing it, right?)

That’s why today I’m going to share with you 4 simple moves (taken from Yoga) that practically anyone can do.

Doing these moves will not only stretch your muscles, but it’ll also tone them. As a result you’ll be more flexible,B B look leaner and feel a heck of a lot calmer!

Here they are:

Cat stretch: This is simple but effective. It stretches your spine, increases abdominal strength and may help relieve back pain. Start by getting down on all fours. Now place your palms face down on the floor, like you’re doing a pushup. Your knees should be underneath your hips and your shins should be resting on the floor. Inhale. As you do, let your spine curve towards the floor naturally, as you bring your head up to look at the ceiling. Now exhale. As you do, round your spine up towards the ceiling (think of a cat stretching after they wake up). Bring your eyes to your belly button as you do this. Repeat 9 more times, slowly.

Downward dog. Start on all fours again.B B Hands on the floor in a pushup position, under your shoulders and your knees under your hips.B Now walk your handsB B out a few inches in front of you. Once you’re in this position, bring your hips and butt towards the ceiling, while keeping your feet planted on the ground. It should look like an inverted “V.” Your feet should be hip-width apart, knees slightly bent. Hold this position while inhales and exhale deeply, 3 times. Then return to the startingB B position. Repeat 9 more times, SLOWLY.

Crow pose: To get into postion, start in the downward dog (inverted “V” position.) Bend both elbows slightly and walk your feet towards them,B ntil your knees touch your elbows (you CAN do it. Promise!) Now, rest your knees on the OUTSIDE of your elbows/arms.B B Now keep your toes on
the ground and bring your heels up. Tighten your abs, legs and arms. Hold this pose while you do 3 deep inhalations and exhalations. Then, relax and repeat 9 more times, s-l-o-w-l-y.

Warrior Lunge. This will work your legs/butt and give you a great stretch at the same time. Stand with both feetB B together. Lunge forward with your right leg. Bend the right knee until it makes a 90 degree angle. Do NOT go past this 90 degree bend. Now, push your hips forward and raise both arms towards the ceiling. You’ll feel a great stretch all over. Go back to the starting position. Now lunge forward with the left leg, bringing the hipsB as forward and down as you can, with the arms stretched upwards. Hold the lunge position for 3 deep breaths before returning to the starting position. Continue alternating until you’ve done 10 stretches with each leg.

So now you know better. Make sure you stretch after your workouts. And when you do, throw in one or more of these basic yoga poses in there as well to increase your flexibility AND strength.

 

Personal Training Quote Corner

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Personal Training Quote Corner

“There are no shortcuts to any place worth going.” – Beverly Sills

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Grilled Chicken Breast with Cucumber and Pepper Relish

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Grilled Chicken Breast with Cucumber and Pepper Relish

(Serves Four)

1 cucumber – peeled, seeded and chopped

1 tablespoon chopped fresh parsley

1/8 cup chopped red onion

1/2 cup chopped yellow bell pepper

1/2 teaspoon ground cumin

1/4 teaspoon crushed red pepper flakes

1/8 teaspoon chili powder

2 tablespoons olive oil

4 skinless, boneless chicken breasts

1. In a medium bowl, prepare theB B relish by mixing together the cucumber, parsley, chopped onion, bell pepper, and red pepper flakes. Set aside.

2. In a small bowl, mix the cumin and chili powder with the olive oil. Rub the mixture onto the chicken, and place in a shallow dish. Marinate in the refrigerator at least 1 hour.

3. Prepare the grill for medium heat.

4. Lightly oil the grill grate. Grill chicken 8 minutes per side, or until juices run clear. Serve with cucumber relish.

Prep: 15 mins

Cook: 15 minutes

Ready: 1 hour 30 mins

Amount Per Serving – Calories: 205 / Total Fat: 9.8g / Cholesterol: 67mg / Sodium: 62mg / Total Carbs: 3.2g / Dietary Fiber:0.7g / Protein 25.2g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest Three All-Natural "Superstars" That Will Help You Avoid One Of The Biggest Threats To Your Health

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Personal Trainers Ballarat SuggestB Three All-Natural “Superstars” That Will Help You Avoid One Of The Biggest Threats To Your HealthB B

It’s one of the worst diseases you can develop — as it poses a real threatB B to your health and practically every vital organ in your body.

The Centers for Disease Control (CDC) estimates that as many as 79 million American’s are at the early stages of this disease.

I’m talking about diabetes.

As you probably already know, diabetes is a gateway to a whole world of trouble — including heart disease, blindness, poor circulation, and kidney failure.

Basically, diabetes develops when your body can no longer control high levels of sugar in your bloodstream.

Of course, the best thing you can doB B for your own health is to PREVENT diabetes in the first place.

Diet and exercise are crucial. It’s theB B first level of defense in keeping your sugar and insulin levels in check.

But you should also use at least one (or all three!) of these safe, all-natural, sugar-busting “superstars” —

1. Gymnema Sylvestre. This plantB B comes from India. It’s been used byB Ayurvedic healers for over 2,000 years! Studies have shown it can greatly lower your over blood sugar over the long term. You can find it at your local health food store.

2.Cinnamon.You would probably never guess that cinnammon lowers your blood sugar, right? But it’s powerful sugar-busting properties were discovered by accident. Researchers were studying the effects of common foods on blood sugar levels. When subjects ate apple pie, their blood sugar actually lowered! The scientists were baffledB B and looked into it more. They finally narrowed apple pie’s sugar-lowering effects toB theB cinnammon. Try sprinkling cinammon on oatmeal or on apples for a tasty treat.

3. Fenugreek. This seed is nativeB B to the Mediterranean region, along with India and China. It helps stimulate the release of insulin in your body, which helps lower your overall blood sugarB B levels. This is one you’ll haveB B to find at a health food store as well.

No question, diabetes can mess up your health big time. But eat right, workout, and take one or more of the all-naturalB “superstars” I’ve told you about here, and you’ll be golden!

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Personal Training Quote Corner

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Personal Trainers Quote Corner

“A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses.” – Hippocrates

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Lemon Garlic Tilapia

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Lemon Garlic Tilapia

(Serves Four)

4 tilapia fillets

3 tablespoons fresh lemon juice

1 tablespoon butter, melted

1 clove garlic, finely chopped

1 teaspoon dried parsley flakes

Pepper to taste

1. Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.

2. Rinse tilapia fillets under cool water, and pat dry with paper towels.

3. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley and pepper.

4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork; about 30 minutes.

Prep: 10 mins

Cook: 30 mins

Ready: 40 mins

Amount Per Serving – Calories: 142 / Total Fat: 4.4g / Cholesterol: 49mg / Sodium: 93mg / Total Carbs: 1.4g / Dietary Fiber:0.2g / Protein 23.1g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest 5 "Anytime, Anywhere" Exercises That Will Keep You Lean, Toned and Strong

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Personal Trainers Ballarat Suggest 5 “Anytime, Anywhere” Exercises That Will Keep You Lean, Toned and StrongB

From time to time, it’s always a good idea to change things up with your workouts.

This prevents your body from adapting and getting used to the same workout that’s done over and over.

That’s why today I’d like to give you 5 exercises you can use to change things up a bit… and keep your body from guessing what you’ll do next.

These exercises can be done anywhere, since they’re bodyweight exercises. Mix and match them between your normal workouts for best results.

Here they are:

Pushup: This old classic is effective since it involves your chest, triceps and shoulders (deltoids). Do 3 sets of 10-20 reps. If you have trouble doing a regular pushup, try a modified pushup. Do this by placing both your knees on the floor, while keeping the rest of your upper body in the pushup position. If you struggle on bench press, try pushups only for about four weeks. Then go back to benching again. You’ll be pleasantly surprised when you do!

Triceps pushups: Same as above, except bring your hands closer together. Your thumbs should be nearly touching. Now do a pushup from this starting position. This will help tone your triceps (the bottom of your arm) and help you get rid of the “jiggly” arm fat many people can’t stand.

Jump Squats: Start in a squatting position with feet, shoulder-width apart. Jump as hard as you can, at the same time extending your arms towards the ceiling. This will help you burn fat like crazy, since this exercise will have you huffin’ and puffin’, burning calories left and right.

Prisoner Squats: Start by clasping your hands behind your head, and try to keep your elbows at a 180 degree angle (push them back, towards your head.) Now, with your feet shoulder-width apart, squat down and then come back up. Repeat 20-30 times.

Plank: Get into a pushup position. Now, let your arms rest on the floor, while still holding yourself up. Hold this position for a count of 30. Repeat 5-10 times.

Well, there you have it. Five easy-to-do exercises you can do from anywhere, at anytime!

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Personal Training Quote Corner

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Personal Training Quote CornerB

“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” – Mark Twain

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Burgundy Pork Tenderloin

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Burgundy Pork Tenderloin

(Serves Four)

2 pounds pork tenderloin

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/2 teaspoon garlic powder

1/2 onion, thinly sliced

1 stalk celery, chopped

2 cups red wine

1 (.75 ounce) packet dry brown gravy

1. Preheat oven to 350 degrees F (175 degrees C).

2. Place pork in a 9×13 inch baking dish, and sprinkle meat with salt, pepper and garlic powder. Top with onion and celery, and pour wine over all.

3. Bake in the preheated oven for 45 minutes.

4. When done baking, remove meat from baking dish, and place on a serving platter. Pour gravy mix into baking dish with wine and cookingB uices, and stir until thickened. Slice meat, and cover with the gravy.

Prep: 30 mins

Cook: 1 hour

Ready: 1 hour 30 mins

Amount Per Serving – Calories: 400 / Total Fat: 8.6g / Cholesterol: 148mg / Sodium: 676mg / Total Carbs: 8.2g / Dietary Fiber:0.6g / Protein 47.8g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest To Use this Technique to Burn More Fat and Build More Muscle

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Personal Trainers Ballarat Suggest To Use this Technique to Burn More Fat and Build More Muscle

If you want to go flab to fab, try this technique on for size…

It’s called supersets (and in a moment, you’ll see why they’re so super!)

Simply put, a super set is when you do two exercises back-to-back, without resting in between.

Here’s a quick example: Let’s say you do a set of bench presses. As soon as you’re done, you’d follow it up immediately with a set of lat pull-downs.

After you’re done with that back exercise, then you can rest. (And believe me, you’ll want to…).

Then, you repeat the process again.

Working out this way burns TONS of calories. Mainly because of the intensityB — you’re not resting in between sets.

Supersets also stimulate the production of GrowthB B Hormone (GH) in your body. In case you don’t know, GH is the “holy grail” of hormones. It helps you both burn fat and build muscle.

Think of supersets as a one-two punch that works your muscles, your heart AND lungs (think cardio).

Here’s a sample superset workout you can start using right away.

Antagonistic Superset Workout

For this workout, you’re going to work opposing muscle groups.

A quick example — you’ll work chest then back… biceps then triceps… quads then hamstrings.

So here’s the routine I want you to give a try (as always, check with your doctor before starting ANY kind of exercise program).

Superset #1

Dumbbell Bench Press – Grab two dumbbells. Lie on a flat bench. Now press the dumbbells up towards the ceiling, as if you were doing a pushup.

Do 10-12 reps with a medium weight.

Bent-over Barbell Row – Grab a barbell. Go light to medium light on the weight. Bend over about 45 degrees while keeping your lower backB traight and flat. Grab the barbell palms down and let your arms hang straight in front of you. Now bend your elbows and bring the barbell towards your sternum. Do 10-12 reps.

Rest 60 seconds and repeat this superset 2 more

times, resting 60 more seconds at the end of the superset.

Superset #2

Biceps Dumbbell Curl – grab two light to medium- light dumbbells. Stand and let your arms hang to your side. Now curl both dumbbells up at the same time, and as you do, turn your palm to face your body. Then bring the weights down. Repeat 10-12 times.

Triceps Pushups – Get into a pushup position. Now bring your hands close together, so that your thumbs are basically touching each other. Slowly go down and then come back up. Do 10-12 reps.

Rest 60 seconds and repeat 2 more times, resting 60 seconds after completion of the superset.

Superset #3

Jump Squats – get your feet shoulder width apart and squat down. Now jump up as hard as you can, and put your hands up, as if you were trying to touch the ceiling. Repeat 20-30 times.

gym if you’re not familiar with it. Do 10-12 reps

at a medium weight.

Rest 60 seconds. Repeat 2 more times, resting 60 seconds after each superset.

So there you go!

Give this superset workout a try. Once you get comfortable with it, try adding new exercises.

Just make sure you follow the principle of opposing muscle groups for now.B B You’ll love how effective and intense working out this way is… and more than anything else, you’re going to love the results!

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Personal Training Quote Corner

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Personal Training Quote Corner

“Time is more valuable than money, you can get more money, but you can not get more time.” – Jim Rohn

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Quick Lemon Dijon Chicken

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Quick Lemon Dijon Chicken

(Serves Two)

2 skinless, boneless chicken breast

halves – cut into 2 inch pieces

1/4 lime, juiced

1/2 lemon, juiced

4 tablespoons Dijon
mustard

freshly ground black pepper

Creole-style seasoning to taste

1. Place chicken in a skillet over medium heat. Pour in lime and lemon juices, and stir inDijon, black pepper, and Creole-seasoning. Cook, turning chicken occaisionally, until the chicken pieces are done, about 15 minutes.

Prep: 10 mins

Cook: 15 mins

Ready: 25 mins

Amount Per Serving – Calories: 301 / Total Fat: 3.1g / Cholesterol: 137mg / Sodium: 984mg / Total Carbs: 10.5g / Dietary Fiber:1.7g / Protein 55g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest 1 "Weird" Tip To Eating Less At Every Meal

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Personal Trainers Ballarat Suggest 1 “Weird” Tip To Eating Less At Every MealB B

You’ve heard it time and time again…

To lose weight you have to eat less and move more.

Exercising more is easy. You just get off your butt and workout.

Where most people have a problem is saying “no” to delicious food that’s bad for your waistline.

Well, I just came across a fascinating study that reveals a simple technique that could have you eating less at every meal (even if you’re about to eat your favorite food, like chocolate, for example).

I like to call it the imagination diet.

Here’s the scoop…

A study at CarnegieB Mellon University took two groups of people.

One group was told to visualize eating 30 M&Ms and putting 3 quarters into a washing machine. The other group was told to visualize putting 30 quarters into the washing machine and then eating 3 M&Ms.

Then, the researchers told the volunteers to eat some M&Ms out of a bowl that was placed in front of them, in preparation for a “taste test.”B B After each volunteer, they weighed the bowl to see how much the volunteer had eaten.

Here’s where it gets fascinating…

The group that visualized eating 30 M&Ms ate HALF as many than the group that visualized eating 3.

To make sure this wasn’t coincidence, the researchers performed the experiment four more times with other people.

And in every single trial, the volunteers that visualized eating 30 M&Ms ate HALF as much.

According to the lead researcher, “Merely thinking of a food does increase our appetite for the food, but if we perform the mental imagery that would accompany its actual consumption, this kind of thought actually decreases our desire for the food.”

So how can you use this to reach your fitness goals?

Anytime you feel like cheating or having a kind of food you know you shouldn’t… try visualizing eatingB it 30 times first. Make the experience as real as you can.

Chances are, you’ll find yourself eating a LOT LESS! (while still enjoying it just as much).

Or better yet, you’ll find that they craving for it went away completely.B B As you know, nutrition accounts for about 90% of your success. So goB head and use this tip as often as is necessary!

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Personal Training Quote Corner

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Personal Training Quote Corner

“Limitations live only in our minds. But if we use our imaginations, our possibilities become limitless.”B B – Jamie Paolinetti

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Garlic Salmon

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Garlic Salmon

(Serves Six)

1 1/2 pounds salmon fillet

Salt and pepper to taste

3 cloves garlic, minced

1 sprig fresh dill, chopped

5 slices lemon

5 sprigs fresh dill weed

2 green onions, chopped

1. Preheat oven to 450 degrees F (230 degrees C).B B Spray two large pieces of aluminum foil with cooking spray.

2. Place salmon fillet on top of one piece of foil. Sprinkle salmon with salt, pepper, garlic and chopped dill. Arrange lemon slices on top of fillet and place a sprig of dill on top of each lemon slice. Sprinkle fillet with chopped scallions.

3. Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish.

4. Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily.

Prep: 15 mins

Cook: 25 mins

Ready: 40 mins

Amount Per Serving – Calories: 169 / Total Fat: 6.7g / Cholesterol: 51mg / Sodium: 48mg / Total Carbs: 2.1g / Dietary Fiber:0.7g / Protein 24.6g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest How to Lose Up to 12 kilos by Doing Nothing

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Personal Trainers Ballarat Suggest How to Lose Up to 12 kilos by Doing Nothing

I’m not one for hype, but I just had to tell you about research I’ve come across on a particular supplement. It’s a West African herb and so far it’s showing some VERY promising results when it comesB to reaching a healthy weight. What is it? Irvingia Gabonensis. You probably haven’t heard about it.B Which is weird because you’d think the mediaB would be all OVER it. At any rate, here is the study I came across… It was published in the journal Lipids in Health and Disease. [1] Researchers recruited both overweight andB obese people to participate in the study.B They were divided into two groups.B The first group supplemented with 150mgB B of Irvingia twice a day. The second group was given a placebo. Here’s the cool part: Both groups maintained the SAME dietB and amount of physical exercise. The study lasted ten weeks and at the start of the study, researchers measuredB starting body weight and the followingB B BASELINE blood levels: 1. Total Cholesterol (both LDL and HDL) 2. Fasting Glucose 3. Leptin
4. Adiponectin 5. C-reactive protein So what happened? The group taking the Irvingia supplementB B twice a day lost 28 pounds of body weight! The placebo group only lost 1 measly pound. And hang onto your hat… because the Irvingia group’s ending blood tests wereB just as amazing. Fasting glucose DROPPED by a whoppingB B 22%… total cholesterol DOWN 26%… LDLB (“bad”) cholesterol REDUCED by 27%…C-reactive
protein PLUMMETED by 52%. All in less than 3 months! That’s prettyB B incredible for a single herb. More human studies need to be done,B to be sure. But so far, it looks very promising. For example, another study investigated theB effect of Irvingia on rats that were made toB have diabetes. One single oral dose of IrvingiaB B lowered the rats’ plasma glucose just two hoursB B after it was administered. [2] And yet another double-blind human study recruited forty participants. Again, they wereB divided into two groups. One received Irvingia while the other received aB B placebo.B oth groups maintained their normalB caloric intake.B After just 30 days, the Irvingia group lost aB whopping 12.3 pounds. And just like in the otherB human study I told you about, the Irvingia groupB had SIGNIFICANT reductions in total cholesterol, LDL and triglycerides. [3] You can most likely find Irvingia extract at yourB local heath food store. I’d suggest taking the amountB B used in the first study I mentioned, which is 150mg,B twice daily. One caveat: no matter how incredible a supplementB B is, don’t let that be an excuse to overeat or continueB the bad habits that got you to here you are in the firstB B place. Taking Irvingia should only be used as an ADJUNCTB B to eating right and exercising, not as an excuse to letB B yourself eat all the junk you want and not move very much. That would just be a recipe for disaster…B and I don’t want that happening to you.B {End oapbox} 🙂 So that’s your “Halloween Treat” for this month. Eat clean, train hard, enjoy the upcoming holidayB and have some fun!

References: [1]Judith L Ngondi, et al. The use of a Cissus quadrangularis/Irvingia gabonensisB combination in the management of weight loss:
a double-blind placebo-controlled study. Lipids inB B Health and Disease 2008, 7:12 [2] Ngondi JL, Djiotsa EJ, Fossouo Z, Oben J.B Hypoglycaemic effect of the methanol extract ofB irvingia gabonensis seeds on streptozotocin diabeticB rats. Afr J Trad CAM. 2006 3:74b7. [3] Judith L Ngondi, julius E Oben* and Samuel R Minka. The effect of Irvingia gabonensis seeds on body weight and blood lipids of obese subjects in Cameroon. Lipids in Health and Disease 2005, 4:12 doi:10.1186/1476-511X-4-12

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Personal Training Quote Corner

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Personal Training Quote Corner

“Strength does not come from physical capacity.B It comes from an indomitable will.b – Mahatma Gandhi

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Low Carb Cauliflower Leek Soup

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Low Carb Cauliflower Leek Soup
(Serves Twelve)

2 tablespoons olive oil

3 tablespoons butter

3 leeks, cut into 1 inch pieces

1 large head cauliflower, chopped

8 cups vegetable broth

3 cloves garlic, finely chopped

salt and freshly ground black pepper to taste

1 cup heavy cream (optional)

1. Heat the olive oil and butter in a large pot over medium heat, and saute the leeks, cauliflower, and garlic for about 10 minutes. Stir in the egetable broth, and bring the mixture to a boil. Reduce heat, cover, and simmer 45 minutes. 2. Remove the soup from heat. Blend the soup with an immersion blender or hand mixer. Season with salt and pepper. Mix in the heavy cream, and continue blending until smooth.

Prep: 15 mins

Cook: 1 hr

Ready: 1 hr 15 mins

Amount Per Serving – Calories: 155 / Total Fat: 13.1g / Cholesterol: 35mg / Sodium: 387mg / Total Carbs: 8.3g / Dietary Fiber: 2.5g / Protein: 2.4g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest Losing Those Last 5 Kilo's With This Simple Diet "Trick"

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Personal Trainers Ballarat Suggest Losing Those Last 5 Kilo’s With This Simple Diet “Trick”

Everyone faces it at one time or another…

The dreaded fat-loss plateau. That’s when things are going great,B B you’re making progress and then BAM! — your body leaves you scratching your head, wondering why it won’t budge that last little bit.

Today, I’d like to give you a fun little “trick” that works with your body’s biochemistry. This trick helps get your body moving in the directionB B you want it to… a fitter, trimmer YOU!

Ready to say goodbye to those last 10 or so stubborn pounds that won’t come off?

Great. Let’s get started…

The key to losing that last bit of fat has to do with a hormone called leptin.

Right now, you’re probably thinking, “lepti-what?”

Let me explain.

Leptin is a fairly recent discovery as far asB B hormones go (it was firstB B discovered in 1994).

It’s main job function is as a “starvation hormone.”

Basically, when you’re body senses it’s starving, leptin kicks in.B B It sends a signal to your brain that tells your body to be VERY hungry and start eating like a bear.

It also lets your body know that it needs to hang on to fat at ANY cost. So the majority of the calories you eat areB B then programmed to go to fat storage during this “starvation” phase.

Once your body reaches what it thinks is equilibrium, leptin tells your brain to stop eating and stop storing fat. Then it shuts off — only to be awakened once starvation mode kicks in again.

So leptin acts as kind of like a fat “thermostat.”

When your body senses it’s starving and it’s not getting enough calories like it’s used to getting, leptin kicks in to make you hungry and get you to eat. Once you’ve had enough, it shuts off and tells your brain to give you the “full”B B feeling.

Now here is how it’s responsible for stalling your fat loss efforts…

When you’re dieting, the calorie deficit causes your body’s leptin levels to plummet, triggering the starvation mode. It then sends the signal to your brain to be hungry and hang on to fat at all cost… (do you see where this is going?)

So your own body is working against you — especially if you’veB B been dieting for a while and reached a plateau.

How do you break it?

You have a cheat meal, once a week. Eat ANYTHING you want for this meal. Hamburgers, fries, pizza, ice cream… whatever you’reB B craving.

Now, don’t make yourself sick. Don’t binge eat. Eat plenty, but when you’re full, stop.

Cheating like this raises your leptin levels naturally. Leptin then sends the signal to your brain that everything is “a-okay” and allows your body to start burning fat freely again.

Also, make sure your cheat meal includes plenty of carbs.B B Research suggests that leptinB B levels and carb intake are somehow closely linked together.

By eating plenty of carbs, you ensure that your leptin levels rise naturally.

So there you go. The simple act of cheating and having whatever you want once a week could be just what you need to lose that last little bit ofB stubborn fat!

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Personal Training Quote Corner

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Personal Training Quote Corner

“Whether you think you can or whether you think you can’t, you’re right.” – Henry Ford

Balsamic Chicken with White Beans and Spinach

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Balsamic Chicken with White Beans and Spinach

(Serves Four)

2 tablespoons olive oil

4 (4 ounce) skinless, boneless

chicken breast halves

3B cloves garlic,
minced

1/3 cup balsamic vinegar

1 (10.75 ounce) can Campbell’s
Condensed Golden Mushroom Soup

1 (15 ounce) can white kidney beans (cannellini) rinsed and
drained

1 (7 ounce) bag fresh baby spinach

1. Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 10 minutes or until it’s well browned on both sides.B B Remove the chicken from the skillet.

2. Reduce the heat to medium. Add the garlic to the skillet and cook and stir for 1 minute. Stir in the vinegar and cook, scraping up the browned bits from the bottom of the pan.

3. Stir the soup and beans inB B the skillet and heat to a boil. Return the chicken to the skillet. Reduce the heat to medium. Stir in the spinach. Cover and cook until the chicken is cooked through and the spinach is wilted.

Prep: 10 mins

Cook: 25 mins

Ready: 35 mins

Amount Per Serving – Calories: 332 / Total Fat: 11.9g / Cholesterol: 62mg / Sodium: 858mg / Total Carbs: 26.3g / Dietary Fiber:5.8g / Protein 28.9g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest How to Remember Where You Left Your Car Keys…

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Personal Trainers Ballarat Suggest How to Remember Where You Left Your Car Keys…

Memory loss is all-too often associated with old age.

And unfortunately, with good reason.

As most people get older, they become more forgetful. And in serious cases, they can develop dementia and Alzheimer’s (scary stuff, to be sure).

The good news is there are plenty of things you can do to prevent severe memory loss — and in the process develop lots of “Brain” power that will keep your memory razor-sharp, well into your “Golden Years.”

1. Walk! According to a study presented at the annual meeting of the Radiological Society of North America, it turns out that walking could slow the progression of Alzheimer’s and help protect the brain against it.

“We found that walking five miles per week protects the brain structure over 10 years in people with Alzheimer’s and MCI, especially in areas ofB the brain’s key memory and learning centers,” said Cyrus Raji, one of the study’s researchers.

This is because walking helps increase brain volume — a vital sign that the brain is healthy.

Lower brain volume means more brain cells are dying.So start parking far away… take the stairs… take “Fido” for a walk… do whatever you got to do to start walking more!

2. Eat Lots of Fat! I know, this sounds crazy. But I don’t mean “bad” fat, like the kind you find in fried foods and cookies and donuts. Instead eat “healthy” fats, like from walnuts, almonds, avocados, eggs yolks, etc. These contain omega 3s which help reduce inflammation and keep your brain healthy and happy (did you know that 70% of that brain of yours is pure, unadultered fat? That’s why eating healthy fat is crucial).

3. Take your vitamins. Make sure you get some B12, folic acid and vitamin D. They’ve been shown to help preserve and improve your memory.

4. Challenge your mind. Learn, learn, learn! The more challenging the activity, the better, as it increases your brain volume. So do crossword puzzles, learn new words, a new language, ballroom dance, any thing to keep that mind learning and growing.

Follow these tips and you’ll be surprised at how easy it is to keep your mind sharp and alert. No more worrying if you’ll remember where you left the k

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eys, even if you’re 90!

 

Personal Trainers Quote Corner

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Personal Trainers Quote CornerB

“Memory is the diary that we all carry about with us” – Oscar Wilde

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Chuck Wagon Salad

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Chuck Wagon Salad

(Serves Four)

1 cup uncooked wagon wheel pasta

1 cup sliced, cooked lean sirloin, cold

3/4 cup sliced onion

1/2 cup chopped green bell pepper

2/3 cup barbecue sauce

2 tablespoons Dijon
mustard

2 cups red leaf lettuce, rinsed and torn

2 cups green leaf lettuce, rinsed and torn

1 tomato sliced

1. Cook pasta in boiling water until al dente. Drain.

2. In a medium mixing bowl, combine pasta, beef, onion, and green pepper. Mix well. Stir together barbecue sauce and prepared mustard, andB six into beef mixture.

3. Serve beef mixture over mixed greens, and garnish with tomatoes.

Prep: 15 mins

Cook: 15 mins

Ready: 30 mins

Amount Per Serving – Calories: 227 / Total Fat: 4.1g / Cholesterol: 20mg / Sodium: 688mg / Total Carbs: 36.9g / Dietary Fiber:2.7g / Protein 10.2g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest 3 Rules For a Healthy Diet

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Personal Trainers Ballarat Suggest 3 Rules For a Healthy Diet

If you want lifelong health and fitness, a healthy diet is KEY. So here’s 3 quick and easy rules for staying on the wagon and staying healthy…

#1. Eat Six Times a Day (Or More) – It’s a myth that you shouldn’t snack between meals. The fact is snacking keeps your energy levels high and prevents you from over eating at main meals.

#2. Eat Like Clockwork – Try and eat at the same time every day so your body gets into a routine, and works with you towards health and fitness.

#3. Build Out a Meal Plan – With a meal plan you know what to eat and when so you can stock up at the grocery store and never be left short at dinner. This means no excuses for fast food.

And there you have it. Maintaining a healthy diet is literally as easy as 1, 2, 3!

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“Liberty, when it begins to take root, is a plant of rapid growth.” – George Washington

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Tasty Tomato Basil Soup

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Tasty Tomato Basil Soup

(Serves Two)

2 x Tomatoes

2 x cups of Tomato Juice

7 x leaves of fresh Basil

1/2 cup of heavy Whipping Cream

1/4 cup of Butter

Salt and Pepper to taste

1. Peel, seed and dice tomatoes.

2. Simmer tomatoes and juice in a stock pot, on medium heat for about 30 minutes

3. Puree tomato mixture with basil leaves and return to the stock pot

4. Stir in cream and butter and season with salt and pepper before serving.

Prep: 15mins

Cook: 20mins

Ready: 1hr 30mins

Calories: 470 / Total Fat: 45g / Cholesterol: 143mg / Sodium 313mg / Total Carbs: 16.8g / Dietary Fiber: 2.5g / Protein 4.4g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest One Rule for Mastering Motivation (How to Never Give-up)

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Personal Trainers Ballarat Suggest One Rule for Mastering Motivation (How to Never Give-up)

After this quick fire motivational tip, you should find it more punishing to give-up your health and fitness responsibilities than to just stick with them.

That’s what I hope anyway, here goes…

The #1 way to stay motivated is to set goals – now don’t sigh and stop reading – I know everyone has heard about goal setting until they’re sick toB their stomach…

And yet, they STILL don’t set goals… And they fail.

Please do this. Please just TRY this. What have you got to lose?

Decide on what the final goal you want to achieve is – building muscle, shedding kilos, being able to walk for 20 minutes without losing breath or whatever – now work backwards and set weekly goals (plan) that bring you closer to your final goal.

WRITE everything down. Put it somewhere you’ll see multiple times a day. Review every night. You will lose a few minutes from your day doing this… But the motivation you stand to gain, and the action you take because of it will be life changing.

Seriously, TRY this.

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Personal Trainer Quote Corner

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Personal Trainer Quote Corner

“Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success” – Stephen A. Brennan

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Banana Cookies

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Banana Cookies

(24 Cookies)

2 ripe bananas

1 cups of rolled oats

2/3 cup of dates

4 tablespoons of vegetable oil

1 teaspoon of vanilla extract

1. Pre-heat oven to 350. 2. Remove stones and chop dates 3. Mash bananas and stir in oats, dates, oil and vanilla. Mix well. Let sit for about 15B mins.

4. Mold mix into cookie shapes (should be 24 decent sized cookies). Place on cookie sheet and into the oven for about 20 minutes or until lightB brown.

5. Allow for about 1hr to cool before serving.

Prep: 15mins

Cook: 20mins

Ready: 1hr 30mins

Amount Per Serving – Calories: 58 / Total Fat: 2.4g / Cholesterol: 0mg / Sodium 1mg / Total Carbs: 9g / Dietary Fiber: 1.1g / Protein 0.8g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest How To Sleep Like a Baby

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Personal Trainers Ballarat Suggest How To Sleep Like a Baby

Sleep is crucial for your health, well being and quality of life. Yet, if you’re like so many thousands of Australian, you’re simply not getting enough…

That’s dangerous because it effects your mood, health and day to day performance.

With that in mind, here’s how to sleep like a baby every single night – boosting your energy, health and quality of life…

Go to the bed and get up at the same time every day – Your biological clock likes routine, and is very sensitive to change. So make sure you pick times and stick to them. Now the only catch is you can’t sleep in on the weekends… But what’s the point in sleeping in and missing half of the weekend you’ve looked so forward to all week anyway? Get up early on Saturday for a change and enjoy the best part of the day.

Be more active, workout – Instead of lying in your bed for an hour every night trying to sleep, wasting time, spend that hour working out duringB the day instead. You’ll burn away all that excess energy that keeps you awake, get in great shape and not have to spend the night tossing andB turning anymore. Warning: Don’t work out close to bed time though, because you can wake your body up even more.

Don’t take sleeping pills – It scares me how drugged up the country can be sometimes. I strongly disagree withB B taking sleeping pills. The key is to learn how to fall into a relaxing, natural sleep. With pills your body never learns that, and becomes drug dependent. Making it even harderB B to fall a sleep when you come off the pills.

Avoid coffee, tea or soft drinks in the evening – Anything with caffeine in it is going to keep you awake longer than you need to be. Cut consumption AT LEAST 3 hours before bedtime.

Keep your bedroom temperature cool and consistent – I think everyone can relate to long, sweaty, summer nights… The warmer it is the harder it is for your body to shut down; and get into sleep mode. There’s no exact temperature I can recommend, just try experimenting and find what’s best for you.

That’s 5 solid tips right there. Sleeping really is a health essential so USE these and make sure you’re getting enough

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“People who say they sleep like a baby usually don’t have one” – Leo J. Burke

Fresh Pea Soup

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Fresh Pea Soup

(Serves Two)

1 tablespoon of butter

1 medium shallot

1 cup of water

1 1/2 cup of green peas

1 teaspoon of vanilla extract

1. Melt butter in saucepan over medium heat. 2. Finely chop shallot and place in saucepan until soft. Then add water and peas. With salt and pepper to taste. 3. Increase heat and bring to boil. Then reduce heat and bring to simmer for about 15 minutes. 4. Remove peas and puree in a blender. Strain back into saucepan and re-heat. 5. Serve.

Prep: 5mins

Cook: 15mins

Ready: 20mins

Amount Per Serving – Calories: 195 / Total Fat: 10.3g / Cholesterol: 31mg / Sodium 202mg / Total Carbs: 20.2g / Dietary Fibre: 5.7g / Protein 6.8g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest 6 Ways To Get In Great Shape (fast)

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Personal Trainers Ballarat Suggest 6 Ways To Get In Great Shape (fast)

1. Change Your Lifestyle – Remember you are creating a whole new you. This is not temporary. You do not want to go back to the old you. Understand you are making a permanent change, and commit to a new healthy, happier lifestyle.

2. Get Support – Everyone needs help. The best support you can get is from others just like you, going through the same struggle you are. Websites like www.meetup.com are great ways toB B find fat fighting buddies.

3. Track Those Numbers – Calorie counting isn’t much fun, but it’s easy and takes two seconds to do. Track what you eat, don’t guess or make rough estimates. Read the labels and know exactly how many calories you are consuming each day.

4. Go Public – When you tell your family and friends about your goals you create two groups of people. The first are those who will support you, and you will be driven by the fact you do not wantB B to let them down. The second group or those who doubt you – I’ve heard it all before – the drive hear is to be able to stick it to em’ when you’re in the best shape of your life – and they’re as jealous as hell.

5. Take Photos – Humans are very visual. So photos that show your progress have anB B amazing impact to
motivate you. You should weigh in every week, and take a photo too. Put together a binder with all your measurements and photos. Whenever you doubt what you are doing or feel down – grab that binder and see how far you’ve come, and see what you risk going back to if you give-up now.

6. Don’t Take Magic Pills – Because there is no such thing! Exercise and healthy eating always has been and always will be the safest most surefire way to a phenomenal body and lifelong health. FACT. I know those infomercials are convincing – but remember they’re just advertisements – and the companies care more about money that your health. That’s just the way of it.

Most important of all is that you give each of these a TRY. Everyone is different, so they won’t all work for you, but if one or two do – then it will h ave been more than worthwhile.

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Personal Trainers Quote Corner

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Personal Trainers Quote CornerB

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit” – Aristotle

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Peanut Butter and BananaSandwich

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Peanut Butter and BananaSandwich

(Serves Two)

cooking spray

1/4 cup peanut butter

4 slices whole wheat bread

2 bananas

1. Heat skillet over medium heat and coat with cooking spray.

2. Slice banana.

3. Spread peanut butter onto two slices of bread (about a tablespoon for each slice). Top with banana. 4. Close up sandwich and fry in skillet, about 2 minutes each side.

5. Serve.

B Prep: 2mins

Cook: 8mins

Ready: 10mins

Amount Per Serving – Calories: 442 / Total Fat: 19.6gB B / Cholesterol: 0mg / Sodium 456mg / Total Carbs: 60.1g / Dietary Fibre: 8.7g / Protein 14.9g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest Successful Failures (and what they can teach you)

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Personal Trainers Ballarat Suggest Successful Failures (and what they can teach you)

Cut from the high school basket ball team. He went home, locked himself in his room and cried… Michael Jordan

Told by a teacher he was “too stupid to learn anything…”; Thomas Edison

His fiance died, he failed in business twice, suffered a nervous breakdown and was defeated in eightB B elections… Abraham Lincoln

His music teacher commented, “as a composer,B B he is hopeless…” Ludwig van Beethoven

His parents thought he was mentally retarded. His teacher told him “You will never amount to anything…”; Albert Einstein

Turned down for an engineer’s job atToyotaand unemployed, he built and sold scooters to neighbors to make ends meet… Soichiro Honda

He was a failure in school, and suffered from a speech impediment… Winston Churchill

What you can learn from this is quite obvious – personally and professional – it is YOU who makes your own luck and your own success…B circumstance or luck are excuses.

Whatever you want from life (and from health), go get it.

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Personal Training Quote Corner

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Personal Training Quote Corner

“Continuous effort – not strength or intelligence – is the key to unlocking our potential” – Winston Churchill

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Sweet Potato Fries (Serves Two)

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Sweet Potato Fries (Serves Two)

2 sweet potatoes

1-1/2 teaspoons water

1 teaspoon Italian seasoning

1/4 teaspoon lemon pepper

1/2 pinch salt and pepper to taste

1 tablespoon olive oil

1. Pre-heat oven to 200C.

2. Cut potatoes into fries and microwave in dish with water for 5 minutes on full power.

3. Drain off liquid and toss fries with Italian seasoning, lemon pepper, salt, pepper and olive oil.

4. Arrange fries on a baking sheet. Single layered. And bake – turning once – for 30 minutes, or until fries are crispy.

5. Serve.

Prep: 15mins

Cook: 30mins

Ready: 45mins

Amount Per Serving – Calories: 174 / Total Fat: 6.9g / Cholesterol: 0mg / Sodium: 226mg / Total Carbs: 26.7g / Dietary Fibre: 4.2g / Protein 2.1g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest Staying Healthy, on the cheap

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Personal Trainers Ballarat Suggest Staying Healthy, on the cheap

The one thing no one has enough of is money. So I’m going to show you how to have more, while still being able to stay fit and healthy…

Grow Your Own – Growing your own vegetables is a great way to save on organic food from the store, which is usually quite expensive. Having your own mini-farm; in your yard is also fun and a great way to burn calories too.

Don’t Eat Out So Often – You’ll be amazed at how much you can save by not eating out as often. I know you probably like to eat out, but fact is you can have same food, drink and company for a tenth of the price simply by staying in – so what are you really missing out on?

Set-up a Home Gym – You can get as good as new gym equipment from places like www.freecycle.org and www.cragslist.com for no cost. People just want to get rid of their exercise bike (or whatever) fast. A little hunting can save you lots.

Join a Fitness Boot Camp – A fraction of the cost of personal training with the motivation and accountability. Perfect if you know you’re just not going to use that home gym, even if it was a freebie.

Now, how many other personal trainers do you know that are going to show you ways to get healthy without super expensive personal training?

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Personal Trainining Quote Corner

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Personal Trainining Quote Corner

“Men do less than they ought, unless they do all they can.” – Thomas Carlyle

Pasta Chicken

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Pasta Chicken
(Serves Two)

2 skinless, boneless chicken breasts
1/2 can condensed cream of mushroom soup
1 cup and 2 tablespoons water
1/2 package frozen mixed vegetables, thawed
1 cup rotini pasta

1. In a skillet, brown the chicken in oil over medium low heat until cooked through.

2. Remove chicken from skillet and set aside. Add the soup, water and vegetables. Heat to a boil.

3. Add uncooked pasta to soup mixture in skillet (the pasta cooks right in the soup!). Stir all together and cook over medium heat for 10 minutes, stirring often.

4. Add cooked chicken and cook another 5 minutes or until pasta is done, stirring often.

5. Serve.

Prep: 15mins
Cook: 15mins
Ready: 10mins

Amount Per Serving – Calories: 368 / Total Fat: 7.2g / Cholesterol: 68mg / Sodium: 627mg / Total Carbs: 40.8g /B Dietary Fiber: 5.5g / Protein 36g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest The Miracle Workout

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Personal Trainers Ballarat Suggest The Miracle Workout

It’s… WALKING. Everyone can do it, it costs nothing, invigorates, refreshes, stimulates the mind, burns calories.

You can’t beat it, but you can walk “better”B B and here’s how…

Walk slower – New research shows walking slower burns more calories, and is easier on the joints. Say goodbye to those annoyingB B speed walkers who cut you up on the sidewalk in their pink shell suits!

Get a pedometer – When it comes to health and fitness, numbers are key. Calories burned, BMI, pounds dropped, exercise reps and steps walked. Tracking your numbers gives you targets and showsB B your progress. A pedometer is a great way to make walking more beneficial.

Find a walking buddy – It’s always easier to stayB B motivated and stick to a schedule when you’re not the only one doing it. Find a walking buddy (at the gym, friends, family, online?) and schedule daily walks.

Pretty straightforward, huh? Left, right, left, right… Don’t underestimate the power of this simple exercise and start walking more today.

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“I have two doctors, my left leg and my right.” – G.M. Trevelyan

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Bourbon Chicken

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Bourbon Chicken

(Serves Two)

2 skinless, boneless chicken breast halves

1/2 teaspoon ground ginger

2 ounces soy sauce

1 tablespoon dried minced onion

1/4 cup packed brown sugar

3 tablespoons bourbon

1/4 teaspoon garlic powder

 

1. Place chicken in baking dish. In a small bowl combine the ginger, soy sauce, onion flakes, sugar, bourbon and garlic powder. Mix together and pour mixture over chicken. Cover dish and place in refrigerator. Marinate overnight.

2. Pre-heat oven to 325 degrees F

3. Remove dish from refrigerator and remove cover. Bake in the preheated oven, basting frequently, for 1 1/2 hours or until chicken is well browned and juices run clear.

4. Serve.

Prep: 10mins (plus 24hrs in fridge)

Cook: 1hr 30mins

Amount Per Serving – Calories: 313 / Total Fat: 1.5g / Cholesterol: 68mg / Sodium: 1664mg / Total Carbs: 31.2g / Dietary Fiber: 0.5g / ProteinB 19.3g

Recipe from AllRecipes.com

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Personal Trainers Ballart Suggest Bad Health Habits Your Kids Need to Break Now

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Personal Trainers Ballart Suggest Bad Health Habits Your Kids Need to Break Now

Even if you don’t have kids, these might still apply to you. Read on and see for yourself…

Too much T.V. and video games – It’s recommended that kids shouldn’t be on front of a screen for more than 2 hours per day. Cutting the time spent inside watching T.V. and playing video games means more time out with their friends, playing football, climbing trees – doing active things that keep them healthy.

Junk Food – The first thing kids do when they get home from school is raid the cabinets. Naturally they’ll go for the sweets or the potato chips. But if you’re not buying these foods, then they won’t be there for your kids. A simple one to solve.

Copying negative role models – In short you need to practice what you preach. Telling your kids to live a healthy life is sending a mixed message if you don’t do the same. Lead by example.

Obviously, as a parent it’s up to you to help your kids break these bad health habits. The earlier you start, the easier it will be. So start today!

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Personal Trainers Quote Corner

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Personal Traininers Quote Corner

“It is easier to build strong children than to repair broken men.” – Frederick Douglass

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Green Goo Smoothie

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Green Goo Smoothie

(Serves Two)

1 banana, cut in chunks

1 cup grapes

3/4 cup (175ml) of vanilla yogurt

1/2 apple, cored and chopped

1 1/2 cups fresh spinach leaves

 

1. Everything into a blender until smooth

2. Serve.

Prep: 10mins

Ready: 10mins

Amount Per Serving – Calories: 205 / Total Fat: 1.9g / Cholesterol: 4mg / Sodium: 76mg / Total Carbs: 45g / Dietary Fibre: 3.7g / Protein 6.1g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest These Tips For Getting The Kids Excited About Exercise

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Personal Trainers Ballarat Suggest These Tips For Getting TheB Kids Excited About Exercise

The key here is making exercise FUN. Which is sort of the same trick I need to use on adults too. But it works especially good for children.

Here’s how to make exercise fun for kids….

Sports – Most kids love football, baseball, basketball, soccer… There’s something for everyone. If you child isn’t part of a local sports team then try and get them involved. Not only is this a great opportunity to get them active, they also get to make many friends, and you have a couple of hours to yourself in the evening too.

Family & Fun Days – You can trick your child into exercise with family bike rides, a day at the zoo, museum or whatever. Any activity whereB you have to get out and about and away from the video games.B B Active Video Games – A lot of new video games (especially for the Nintendo Wii) require a lot of action to play them, it’s no longer sitting on the couch with a controller. So if your child just cannot be pulled from their console, you can at least still introduce exercise through some of these newer computer games.

Again, the trick is making exercise FUN. Take what your kids enjoy doing, and look for ways to add a drop of exercise into the mix.

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“The thing always happens that you really believe in; and the belief in a thing makes it happen.” – Frank Loyd Wright

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Smokey Fried Salmon

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Smokey Fried Salmon

(Serves Two)

1 (6 ounce) salmon fillet, frozen

1 teaspoon sea salt

ground black pepper to taste

1 dash liquid smoke flavoring

2 tablespoons butter, divided

1. Thaw the salmon slightly in cold water, and remove the skin. Use a very sharp knife to slice the fillet into thin slices. Place the slices in a bowl, and sprinkle with salt and pepper. Toss with enough liquid smoke to coat the fish, and refrigerate for 30 minutes.

2. Heat the butter in a large skillet over medium heat. Fry the salmon slices for a few minutes turning once. Fish should flake easily with a fork when done.

Prep: 30mins

Cook: 15mins

Ready: 45mins

Amount Per Serving – Calories: 261 / Total Fat: 21.1g / Cholesterol: 81mg / Sodium: 1318mg / Total Carbs: 0.3g / Dietary Fiber: 0.1g / Protein 16.9g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest How To Survive The Holidays

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Personal Trainers Ballarat Suggest How To Survive The Holidays

What I do is “toe the line” 85.7% of the time. That equals 6 days out of the week. On the seventh day…I indulge. I don’t go crazy, but I’ll have some pizza or a slice of cheescake. I’ll reward myself for a good six days of healthy, supportive nutrition by “letting my hair down” a little bit on day 7.

“A little bit” is the operative phrase.

I DON’T have the cake with two huge scoops of ice cream and custard chaser!

And I recommend you don’t either.B But DO enjoy yourself one time a week, particularly during the holidays. Then get right back on the “nutrition wagon” afterwards.B By the way, Christmas is a great day to do a workout in the morning. You’ll enjoy the meal that much more. And if you can’t get in a workout, then by all means come see us the next business day!

All things in moderation is a really good motto that serves you well over time.B To help with that, here are some important healthy holiday eating and exercise tips as we move into the season…

#1 – Get the bulk of your calories early in the day.B A “breakfast of champions” will serve you really well year round, but particularly during the holidays.

#2 – Don’t go to that party hungry. You know what will be there, and most of it is “danger” food! Eat something healthy before you head out to the holiday shindig.

#3 – Portion control. If you just do this on a consistent basis…you’ll see the kilos begin to melt away. Really. Sample different things, but don’t overdo anything, particularly the dreaded “comfort foods.”

#4 – Substitute dry white or red wine for other alcohols. If you drink, don’t drink the egg nog! Beers and mixed drinks pack more calories. Yes, your friends may give you an odd look, but you’ll feel better than they do the next day (and you’ve got a goal to achieve, which makes you better than them anyway! 🙂

#5 – Watch the sweets! That’s all you get to do. Just watch them. Don’t eat them. A little holiday humour. Enjoy yourself, but be judiciousB about your choices. You’ll thank me afterwards.

Have a fantastic holiday season!

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Personal Training Quote Corner

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Personal Training Quote Corner

“I blame my mother for my poor sex life. All she told me was, ‘the man goes on top and the woman underneath’. ForB B three years my husband and I slept on bunk beds.” – Joan Rivers

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BBQ Chicken Salad

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BBQ Chicken Salad

(Serves Two)

1 skinless, boneless chicken breast halves

2 stalks celery, chopped

1/2 large red capsicum, diced

1/4 red onion, diced

1/2 (240g) can sweet corn, drained

2 tablespoons barbeque sauce

1 tablespoon fat-free mayonnaise

 

1. Preheat grill for high heat. 2. Lightly oil grate. Grill chicken 10 minutes on each side, or until juices run clear. Remove from heat, cool, and cube.

3. In a large bowl, toss together the chicken,B B celery, red capsicum, onion, and corn.

4. In a small bowl, mix together the barbeque sauce and mayonnaise. Pour over the chicken and veggies. Stir, and chill until ready to serve

Prep: 15mins

Cook: 20mins

Ready: 50mins

Amount Per Serving – Calories: 170 / Total Fat: 2.2g / Cholesterol: 34mg / Sodium: 473mg / Total Carbs: 23.6g / Dietary Fibre: 2.9g / Protein 14.7g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest The 10 Minute Military Workout

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Personal Trainers Ballarat Suggest The 10 Minute Military Workout

This plan is excellent for all-round fitness, and will get you in great shape – fast. And the exercises are basic…but don’t let that fool you…

Push-ups – As many repetitions as you can do in 1 minute.

Lunges – As many reps as you can do in 1 minute.

Jog – As far as you can in 3 minutes.

Bicep curls – As many reps as you can do in 1 minute.

Squats – As many reps as you can do in 1 minute.

Jog – As far as you can in 3 minutes.

As you can see you work most of the major muscle groups and keep your heart pumping. This is the best way to get fit and lose body fat.B Remember to stretch afterwards.

Also, you need to push yourself. But always make sure you put form over speed. That is, do the exercises as fast as you can while still being in control so you don’t riskB B injuring yourself.

And if you want to push yourself even harder and get a better taste of what military life is like, do 3-4 roundsB of all the exercises above, with only a 90 second “breather” between rounds!

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Personal trainers Quote Corner

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Personal trainers Quote Corner

“To be a great champion you must believe you are the best. If you’re not, pretend you are.” – Muhammad Ali

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Summer Bean Salad

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Summer Bean Salad

(Serves Two)

425g four bean mix, drained and rinsed

1/3 cup fresh corn kernels

1/3 small onion, diced

1/3 cup cherry tomato halves

2 teaspoons lime juice

1/4 teaspoon lemon zest (optional)

1 teaspoon olive oil, or as needed

salt to taste

ground black pepper to taste

1 tablespoon and 2-1/4 teaspoons thinly sliced fresh basil

1. In a large bowl, gently toss beans, corn, onion, tomatoes, lime juice, and lemon zest. Drizzle with olive oil, and season with salt and pepper.

2. Mix in basil just before serving.

Prep: 15mins

Ready: 15mins

Amount Per Serving – Calories: 113 / Total Fat: 2.9g / Cholesterol: 0mg / Sodium: 252mg / Total Carbs: 18.7g / Dietary Fibre: 5.1g / Protein 5g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Expose Fitness Myths (Part 1)

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Personal Trainers Ballarat Expose Fitness Myths (Part 1)

Spot Reduction Myth – Everybody has “trouble spots” on their body that we just can’t help fixating on. The fitness infomercials and others who propagate the myths want you to believe you can “spot reduce” your tummy, thighs, hips and buns…that “six-pack abs” can be achieved using this special ball or that “secret” machine.B Remember the “ThighMaster”?B Perfect example of what I’m talking about. It’s hogwash! The only way to have jiggle-free arms and thighs or tight, toned abs is by taking a holistic approach to your fitness and nutrition. And here’s a BIG tip: stop doing body-part specific isolation exercises and start doing compound movements that incorporate multiple joints and muscle groups. You’ll get a far superior workout, burn gobs more calories and get that killer bod fast!

Women Who Look Like Men Myth – Ladies, unless you’re spending 2-3 hours a day lifting HEAVY weight, eating HUGE amounts of protein and ingesting drugs to alter your hormones…you will NOT ever get big, bulky muscles like a man. Muscle is far more compact than fat, so as you workout with weights your body will actually shrink, not grow.B Your glutes (backside) will tighten up and perk up by doing lunges and squats. It won’t get bigger, it will get firmer and more shapely – in a compact way. Same goes for your thighs, arms, shoulders… everything.

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“Luck is a dividend of sweat. The more you sweat, the luckier you get” – Ray Kroc (he’s famous for making McDonald’s what it is today)

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Triple Threat Fruit Smoothie

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Triple Threat Fruit Smoothie

(Serves Two)

1/2 kiwi, sliced

1/2 banana, peeled and chopped

1/4 cup blueberries

1/2 cup strawberries

1/2 cup ice cubes

1/4 cup orange juice

1/2 (8 ounce) container peach yogurt

1. In a blender, blend the kiwi, banana, blueberries, strawberries, ice, orange juice, and yogurtB B until smooth.

2. Serve.

Prep: 15mins

Ready: 15mins

Amount Per Serving – Calories: 134 / Total Fat: 1.1g / Cholesterol: 4mg / Sodium: 42mg / Total Carbs: 29.5g / Dietary Fiber: 2.8g / Protein 3.6g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Expose Fitness Myths (Part 2)

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Personal Trainers Ballarat Expose Fitness Myths (Part 2)

The Myth of All or Nothing – Whether you’re trying to get started with a workout program or trying to stick with the one you’ve already started, this myth can be a back-breaker.

The biggest “newbie” mistake I see with folks just starting out…is being too aggressive. Sure, everybody want’s results…ummm…yesterday. That’s natural. But if you’re being too aggressive with your workouts in the early stages, chances are you’ll quit. Why? Pain during the workout (it’s hard work) and soreness after the workout (to be expected) are certainly culprits. But the BIG problem is an “all or nothing” attitude.

Here’s how it happens.B You start your new program and the first couple workouts are great. You go hard, feel good about yourself (despite the soreness) and build some momentum.B Then something happens. A scheduling conflict, or something comes up last minute, and you miss a workout. AARGHH! Then one missed workout leads to another, and your desperation and sense of futility grows. And you think, “why bother, I can’t make this work!” And you quit.

Maybe a few months later the cycle begins again. New goals, new commitment. “This time will be different” you tell yourself.B But it isn’t. Same result, different month. (This is why the BEST results – sometimes the ONLY results – are achieved when you have external accountability from a coach and trainer like me. Yes, self-serving, I know, but also the truth.)

The “trick” is that you don’t have to spend 30 minutes on the treadmill or 40 minutes lifting weights…every time.B If you’ve got a conflict, fine. Stuff happens. But you can still workout…as long as you get over the “all or nothing” mentality.

Let’s say you’ve got a conflict and can’t get your regular workout in. What do you do to sustain the momentum and to ensure you get yourB personal victory” that day?B The answer is simple. Just bang out a couple sets of bodyweight squats and pushups. Takes five minutes.B Or do some walking lunges and sit-ups, right there in your house or office…or wherever.B Run a couple sprints. Heck, you can even tighten (flex) your abdominal muscles and hold for 20-30 seconds while you’re sitting at your desk.B Do that ten times and tell me if you don’t feel it!

The point is this: DO SOMETHING! (Sorry to “yell” but it’s that important.)

And here’s one more quick, but VERY important tip: do not sabotage your diet.B Even if you must miss a workout and can’t even fit in a 5 minute “tune-up” workout, don’t throw in the towel and hit Wendy’s for a triple with cheese. Don’t do it. Because even if you miss your workout, you can still stick to your supportive eating diet. And conquering that urge to give up reinforces your commitment to yourself and keeps you on track for results…on track for the body you want.

“All or nothing” is a dangerous myth. Don’t fall for it. Daily progression and sustained commitment give you confidence that you can achieve your goal.B And I’m always just a phone call or email away in case you need external motivation, support and instruction!

Merry Christmas!

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“Christmas, children, is not a date.B It is a state of mind.” – Mary Ellen Chase

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Healthier Stuffing

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Healthier Stuffing

(Serves Twelve)

15 slices white whole grain bread

2 tablespoons olive oil

1/2 cup chopped celery

1/2 cup chopped onion

1/2 cup chopped carrot

2 cups Progresso reduced-sodium chicken

broth (from 32-oz carton)

1 teaspoon dried sage leaves, crushed, or

1 tablespoon finely chopped fresh sage leaves

1/2 teaspoon salt

1/2 teaspoon dried or 1 1/2 teaspoons chopped fresh thyme
leaves

1/4 teaspoon pepper

1. Heat oven to 350F. Spray 2-quart casserole with cooking spray;B B set aside.

2. On large cookie sheet, place bread slices. Bake 15 to 20 minutes, turning each slice once, until firm and very light golden
brown.B B Remove bread slices from cookie sheet; cut into 1/2-inch cubes.

3. In 12-inch nonstick skillet, heat oil over medium-high
heat. Add celery, onion and carrot; cook 6 to 8 minutes, stirring frequently, until tender. Stir in broth, sage, salt, thyme and pepper; heat to boiling. Remove from heat. Stir in bread cubes until well mixed. Spoon mixture into casserole.

4. Cover; bake 30 minutes. Uncover; bake 15 to 20 minutes longer or until hot and top is light golden brown.

Prep: 30mins

Cook: 1hr

Ready: 1hr 30mins

Amount Per Serving – Calories: 120 / Total Fat: 4g / Cholesterol: 0mg / Sodium: 380mg / Total Carbs: 18g / Dietary Fiber: 3g / Protein 4g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest Seeing Your New Year Resolution Through

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Personal Trainers Ballarat Suggest Seeing Your New Year Resolution Through

Make a 30 Day Challenge – At least say you’ll TRY it for 30 days… In your mind that’s easy to digest, right? You can do that. The trick is that after 30 days the habit will be set into you and it will be easy to keep on going.

Journal – A great way to stay committed is to keep a little resolution journal. At the end of the night, note your progress for the day and what your goals are for the next day. Planning like this gives you a clear guide to success.

Don’t Give Up When You Slip Up – Yes, you will fall off the wagon. The trick is to get back on quickly, don’t risking losing all the hard work you’ve done so far. Acknowledge you messed up and move forward fast before you can allow yourself to “justify” failing.

Be Realistic – If you set unrealistic goals you won’t achieve them, you’ll get upset and you’ll give up. Be REALISTIC, set goals youB B can achieve. Take one small step a day, and by the end of next year you’ll realize you’ve came pretty darn far.

One At A Time – Don’t try and bite off more than you can chew. Shedding pounds is the most popular resolution – if that’s going to be yours,B reat! Call me on [NUMBER] and I can help – But that’s a lifestyle change which is a big thing. So until you are well and truly underway, don’t add another resolution to your list.

So many people give up on their resolutions so quickly. And that’s a great shame. Stick to yours and see it through. Make 2010 a life changing year. You’ll be glad you did.

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Personal Training Quote Corner

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Personal Training Quote Corner

“The irony of commitment is that it’s deeply liberating.” – Anne Morris

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Chicken Marsala

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Chicken Marsala

(Serves Two)

1 teaspoon butter

2 skinless, boneless chicken breasts

1/3 (10.75 ounce) can condensed golden mushroom soup

1/3 cup and 1 tablespoon and 1 teaspoon Marsala
wine

1. In a large skillet, saut? the chicken breasts in butter. Once chicken is lightly browned on all sides, add the soup (undiluted) andMarsala wine. Cover and simmer until chicken is no longer pink inside, about20 minutes.

2. Serve.

Prep: 5mins

Cook: 20mins

Ready: 25mins

Amount Per Serving – Calories: 262 / Total Fat: 4.8g / Cholesterol: 76mg / Sodium: 455mg / Total Carbs: 11.1g / Dietary Fiber: 0.4g / Protein 28.2g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest Top 3 Health Myths

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Personal Trainers Ballarat Suggest Top 3 Health Myths

Drink 8 Glasses of Water Every Day – This is an average guideline for the average person? That person does not exist. A better way to check if you?re drinking enough water is to check your urine. Generally a darker, more concentrated color is bad, while pale and lighter means you?re drinking enough H2O.

Fats Are Bad – Well that really depends. Saturated fats and trans fats are bad for you. But monounsaturated and polyunsaturated fats actually promote good health. You see why food labels that just say Fat on them are misleading? You can’t take things at face value. The right education is
key.

Carbohydrates Make You Fat – With a low-carb diet, it’s normal to see big weight loss results within the first week. This is very misleading though. You see you are not actually losing fat at all, but just water. Which isn’t a good thing. Any weight loss after the first few weeks is typically due to low-calorie intake, and not low-carb.

Fact is, knowledge is key here. Don’t take everything you read at face value. Find out the truth first so you save time and money.

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“If you don’t read the newspaper, you are uninformed; if you do read the newspaper, you are misinformed.” – Mark Twain

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Thai Spice Barbecue Prawns

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Thai Spice Barbecue Prawns

(Serves Two)

2-1/4 teaspoons fresh lemon juice

3/4 teaspoon soy sauce

3/4 teaspoon Dijon
mustard

1/2 clove garlic, minced

3/4 teaspoon brown sugar

1/2 teaspoon curry paste

125 Grams medium Prawns – peeled and deveined

1. In a shallow dish or re-sealable bag, mix togetherB B the lemon juice, soy sauce, mustard, garlic, brown sugar and curry paste. Add Prawns, and seal or cover. Marinate in the refrigerator for 1 hour.

2. Preheat a grill for high heat. When the grill is hot, lightly oil the grate. Thread the Prawns onto skewers, or place in a grill basket for easy handling. TransferB B the marinade to a saucepan, and boil for a few minutes.

3. Grill Prawns for 3 minutes per side, or until opaque. Baste occasionally with the marinade.

B Prep: 1hr

Cook: 6mins

Ready: 1hr 6mins

Amount Per Serving – Calories: 73 / Total Fat: 1g / Cholesterol: 86mg / Sodium: 268mg / Total Carbs: 3.6g / Dietary Fibre: 0.1g / Protein 11.7g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest Why The Japanese Live Longer Than Us

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B Personal Trainers Ballarat Suggest Why The Japanese Live Longer Than Us

According to the 2009 CIA World Factbook, right now the average person in the World will live to be 66, while the average person in Japan will live to be 83… That’s the an extra 17 years of time with the grandkids you could have!

Here’s how…

The Japanese Diet – In Japanmeals consist of fish, rice, noodles and vegetables. It’s a high energy, low fat diet that we’d do well to copy. Plus they don’t tend to process their food as much either (which kills a lot of the goodness). Sushi is a well known example of food served as natural as possible.

The Japanese Walk More – Because there’s a lot of “open space” in Australia, there’s a car culture which makes for the bad habit of getting used to driving everywhere… Even when it takes 10 minutes to walk. Meanwhile in Japan, where the majority of the population live in cities, people are more inclined to walk.

I think it’s time to model the Japanese.

And yes, you’re right, you’ve heard all this from me a million times before – eat healthily and exercise – but if you still don’t have the body you desire, then you’re still not getting the message… The time to act is now.

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Personal Training Quote Corner

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Personal Training Quote Corner

“One who chases after two hares won’t catch even one.” – Japanese Proverb (and a brilliant lesson in REALISTIC goal setting)

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Smoked Salmon Sushi

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Smoked Salmon Sushi

(Serves Six)

2 cups Japanese sushi rice

6 tablespoons rice wine vinegar

6 sheets nori (dry seaweed)

1 avocado – peeled, pitted and sliced

1 cucumber, peeled and sliced

225 grams smoked salmon, cut into long strips

2 tablespoons wasabi paste

1. Soak rice for 4 hours. Drain rice and cook in a rice cooker with 2 cups of water. Rice must be slightly dry as vinegar will be added later.

2. Immediately after rice is cooked, mix in 6 tablespoons rice vinegar to the hot rice. Spread rice on a plate until completely cool.

3. Place 1 sheet of seaweed on bamboo mat, press a thin of cool rice on the seaweed. Leave at least 1/2 inch top and bottom edge of the seaweed uncovered. This is for easier sealing later. Dot some wasabi on the rice. Arrange cucumber, avocado and smoked salmon to the rice. Position
them about 1 inch away from the bottom edge of the seaweed.

4. Slightly wet the top edge of the seaweed. Roll from bottom to the top edge with the help of the bamboo mat tightly. Cut roll into 8 equal pieces and serve. Repeat for other rolls.

5. Put in fridge till cooled and serve as you like!

Prep: 30mins

Ready: 50mins

Amount Per Serving – Calories: 291 / Total Fat: 7.1g / Cholesterol: 9mg / Sodium: 407mg / Total Carbs: 44.8g / Dietary Fibre: 3.3g / Protein 11.1g

Recipe from AllRecipes.com

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Personal Trainers Ballarat Suggest How To Reverse The Affects of Aging On Your Brain

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Personal Trainers Ballarat Suggest How To Reverse The Affects of Aging On Your Brain

Here’s a few tips on how to keep your brain sharp into your 80’s and beyond…

#1. Exercise – Surprise, surprise! A recent study published in a Neurology journal found that people who exercise or get active at least once a week have a longer lasting memory.

#2. Be Friendly – If you live with someone, or do volunteer work you improve your memory by almost 25%! Presumably because you keep the mind stimulated, by meeting and speaking to other people.

#3. Do Puzzles – Those newspaper puzzles like Sudoku and crosswords improve your memory, brain speed and vocabulary too! Plus they’re fun and a great way to pass time productively if you commute to work by public transport.

Your brain is very much like your body, if you look after it, you’ll receive years of healthy, happy living. Start today!

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“The brain is a wonderful organ; it starts working the moment you get up in the morning and does not stop until you get into the office” – RobertB Frost

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Sweet Grilled Peaches

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Sweet Grilled Peaches

(Serves Two)

500g fresh or canned peach slices

1/4 cup honey

1 tablespoon cinnamon

1. Preheat a grill for medium heat.

2. Place peaches onto a large piece of aluminum foil. Use two if necessary to hold in all of the peaches without spillage. Drizzle the honey over the peaches, and sprinkle with cinnamon. Close up the foil, sealing tightly.

3. Place the foil packet onto the preheated grill, and cook for 10 minutes, turning once halfway through. Carefully open the packet, and serve.

Prep: 5mins

Cook: 10mins

Ready: 15mins

Amount Per Serving – Calories: 244 / Total Fat: 0.2g / Cholesterol: 0mg / Sodium: 9mg / Total Carbs: 64.9g / Dietary Fibre: 4g / Protein 1g

Recipe from AllRecipes.com

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Finding It Hard To Get Out Of Bed To Exercise In The Mornings?

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Get a “Sunrise” Alarm Clock

A sunrise alarm clock has a big bulb on it that gradually gets brighter, until it reaches full brightness at your desired wake up time. This wakes you up slowly, as opposed to jarring you awake. It’s more natural and sets you up for the day feeling great and full of energy.

 

Remove Your Alarm Clock From Your Bedside 

Sunrise alarm clocks aren’t cheap. A less expensive alternative to ensure that when you wake up, you get up; is to place your alarm clock at the other end of your bedroom. So when it sounds, you have to get out of bed to turn it off. And when you’re up, you’re up!

 

Get to Bed Earlier

If you’re going to bed late then it’s going to be harder for you to get up early. That’s just common sense. Plan your workouts into your daily routine so you ensure you are getting everything done in good time.

 

Make Exercise the First Thing You Do

If you settle down to have breakfast, then you risk reading the newspaper, checking your e-mail or watching TV. Before you know it you’ll have missed your window of opportunity and it will be time for work. Start warming up right away.

 

Remember How It Feels! 

Remember just how good it feels as you breeze through the day full of positive energy and confidence… invigorated from your morning workout. Exercise really does make everything better – even work!

 

The start of your day is a good indication of how the rest of the day will go, so use these tips, try exercising in the morning and see if it feels as great for you as it does for everybody else.

 

And by the way, if you’re serious about taking your overall health and fitness to the next level this coming year, why not take advantage of your FREE Health Analysis? ($97 value). During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.  There’s no obligation and it’s totally and completely free. To sign up, use the link here: https://bodyconnect.gympages.net/free-health-analysis/

 

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“The early bird gets the worm, but the second mouse gets the cheese.” – Jon Hammond

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"Staying Power" Oatmeal

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B “Staying Power” Oatmeal

(Serves Two)

1 cup oatmeal

1 1/2 – 2 cups water

1 teaspoon brown sugar

3 tablespoons raisins or blueberries

Use 3-minute oatmeal and follow cooking instructions, adding in raisins or blueberries near the end of the cooking time. This is a great high-fibre complex carb breakfast that gives you “staying power” all morning!

Prep: 2mins

Ready: 5mins

Amount Per Serving – Calories: 215 / Total Fat: 2.6g / Cholesterol: 1mg / Sodium: 118mg / Total Carbs: 43g / Dietary Fibre: 4.3g / Protein 6.1g

Recipe from AllRecipes.com.

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Thanks Jess for the weight plates, push-ups, handstands etc this morning.

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Thanks Jess for the weight plates, push-ups, handstands etc this morning. Best Christmas wishes to all at Bodyconect – staff and participants. Looking forward to the challenges in 2012!B 🙂

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Personal Trainers Ballarat Award Client Of The Month December 2011 – Simone Webb

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Personal Trainers Ballarat Award CLIENT OF THE MONTH……. SIMONE WEBB!

Simone has been having fantastic results these past couple of monthsb&.

She has lost 2kgbs and 9cmbs, smashed her wall squat time by 1min 18sec, now holding for a massive 11minutes 18seconds!!!! WOW!!B AND has dramatically improved with her running

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B

 

Personal Trainers Ballarat Suggest Hollywood Health Secrets

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Personal Trainers Ballarat Suggest Hollywood Health Secrets

Here are some health secrets celebrities swear by…

Drink Green Tea – Packed with anti-oxidants that slow aging, and mostly water – the benefits of drinking green tea are substantial!

Sleep – Celebrities know that looking their best requires adequate rejuvenation and recovery, which occurs while we sleep. You may be getting plenty of exercise, but if you’re not allowing your body to repair itself, the gains will be minimal.

Cross-Train – Made famous in 2006 by the movie 300, high-intensity cross-training that incorporates an emphasis on resistance movements with little “down time” between sets, is widely regarded as the fastest way to burn fat and get lean (but be careful – injury can occur easily without proper form – ask us if this is the right kind of training for you.

Accountability – No secret…celebrities are as busy and stressed as everyone else. That’s why they invest in expert coaching from someone who will “hold their feet to the fire.” And if you look at those bodies on display, it’s obvious how well this works…for celebrities AND non-celebrities alike (have you seen our ‘client of the month’ success stories from your neighbors right here in town?)

It’s *always* the fundamentals that get results. The right exercise, recovery, and nutrition. And it’s *always* the folks who value looking and feeling great that are willing to make the commitment to themselves. If you’re committed, we’re here to show you the PROVEN PATH.

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“Fitness – if it came in a bottle, everybody would have a great body.” -Cher

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Russian Tomato Salad

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Russian Tomato Salad

(Serves Two)

2/3 sweet onions, chopped

2/3 tomatoes, chopped

1 green capsicum, chopped

1/3 cup low-fat sour cream

1 teaspoon chopped fresh dill

1. In a medium bowl, toss together sweet onions, tomatoes, and green capsicum.

2. Blend sour cream and dill in a small bowl. Lightly toss into the salad mixture. Cover, and chill in the refrigerator until serving.

Prep: 20mins

Ready: 20mins

Amount Per Serving – Calories: 136 / Total Fat: 8.4g / Cholesterol: 17mg / Sodium: 28mg / Total Carbs: 13.9g / Dietary Fibre: 2.9g / Protein 3g

Recipe from AllRecipes.com.

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Personal Trainers Ballarat Suggest these Super Fruits (The Ultimate In-Between-Meal snacks)

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Personal Trainers Ballarat Suggest these Super Fruits (The Ultimate In-Between-Meal snacks)

It’s important to eat at least 5 or 6 times a day to keep your energy levels high. The problem is, most folks who have healthy main meals, will have unhealthy snacks in between. Eliminating these unhealthy snacks could be key for your own body transformation, so let me give you 3 Super Fruit snack alternatives…

Grapefruit – With more nutrient per calorie than apples, and more than 100% of your daily recommended Vitamin C, eating grapefruit can prevent illness and ‘premature’ aging.

Avocado – (Yes, a fruit!) Avocados help with growth and development of the brain and nervous system, thanks to their high concentration ofB unsaturated fats. They’re also jam packed with a wide variety of vitamins, minerals and phytonutrients (add a teaspoon of extra virgin olive oil and red wine or balsamic vinegar for a taste treat).

Prunes – With TWICE as much potassium as a banana and packed with anti-oxidants, eating prunes can help maintain healthy blood pressure and keep you looking young… Even though prunes look wrinkly!

Fact is most fruit is good for you. Most fruit is also super tasty. So make it a habit to pile up on fruit and swap out your chips and chocolate bars for grapefruit and avocado. You’ll still get to snack, only you won’t be hurting your body.

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Personal Trainers Quote Corner

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Personal Trainers Quote Corner

“We will either find a way, or make one.” – Hannibal

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Yummy Yogurt Sauce

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Yummy Yogurt Sauce

You’ve probably seen the Sigrid Thorton yogurt commercials touting the benefits of bacteria for your digestive system. Well, it’s true.

“Your body needs to have a healthy amount of ‘good’ bacteria in the digestive tract, and many yogurts are made using active, good bacteria. One of the words youo?=ll be hearing more of in relation to yogurt is ‘probiotics.’ Probiotic, which literally means ‘for life,’ refers to living organisms that can result in a health benefit when eaten in adequate amounts.

This is fantastic over baked or grilled wild Alaskan salmon, chicken or lean beef with long grain brown rice. And since it’s fat-free, you can really indulge.

2 cups fat-free plain yogurt

1/2 diced cucumber

1 clove fresh chopped garlic

1 teaspoon dill weed

Salt and pepper to taste

Combine all ingredients in large glass mixing bowl and blend together. Refrigerate for one hour to allow flavors to meld. Scoop over fish, chicken or beef. Enjoy!

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Personal Trainers Ballarat Suggest How To Get Fit In Your Office

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Personal Trainers Ballarat Suggest How To Get Fit In Your Office

Doing a little exercise while you work allows you to kill two birds with one stone. So you improve your health and save time. Great!

But it get’s even better, because by doing the simple exercises listed here you oxygenate your blood, stoke your metabolism, get the endorphins cranking, ramp up your energy, sharpen your focus…and get a lot more done in less time (and you feel really good, too).

And you can do it all in five minutes, right at your home/office desk…without even breaking a sweat!B It’ll brighten your eyes, put color in your face and make your office mates wonder why you’re so darn perky! (You know, when they give you that look that says, “There’s something different about you, and it’s good, but I can’t quite put my finger on what it is!”)

Chair Squats – While sitting in your chair with legs bent 90 degrees at the knee, put your arms straight out in front of you so they’re parallel to the floor.B Now tighten your abdominals and press through your heels to stand straight up.B Try not to “cheat” by leaning forward.B From the standing position, lower your backside down to the chair as if to sit down, but only touch (don’t bounce) the chair seat with your rear and drive through your heels to raise your body back up.B Try and do at least 10 repetitions.B You can do 2-3 sets of these in less than 4 minutes.

Believe me, it will get your heart rate elevated!B Plus this exercise works ALL the core muscles.B Do it right now, OK?B C’mon, I’m serious!

Ab Squeeze – While sitting at your desk with good posture (shoulders back, chest out, eyes forward), squeeze your abdominal muscles tightly and HOLD for a count of 10-20 seconds. This is an isometric (static) exercise…and it really works!B Again, do at least 2-3 sets.B This is something you can every hour on the hour if you like.B You WILL feel it tomorrow!

Deep Breathing – Slow, deep breathing is incredibly beneficial.B Most people go through their entire day without taking a really deep breath.B All that shallow breathing never properly oxygenates the blood and allows carbon dioxide to build up in your blood stream, which can cause fatigue and keep your brain from functioning optimally. B So here’s what to do.B Exhale thoroughly through your mouth.B Keep blowing out as long as you can.B When you’ve completely expelled all the old, hot air then slowly inhale deeply through your nose allowing your stomach to relax so you can take in the maximum amount of fresh, cool air.B Hold it in for a count of 5, then slowly exhale through your mouth again.B Repeat 3-5 times.B You’ll notice almost instantly how much better this makes you feel.B Yes, that is an exercise!B And a great one!

Take a Walk – If time permits, go take a BRISK 5-10 minute walk outside.B If you have stairs, take the stairs (down and back up).B Walk with purpose – this isn’t a leisurely stroll, this is a mini-workout.B And every bit helps.B It’s all cumulative.B That’s one of the wonderful things about exercise.B Some days you can’t fit in a full workout, but you can still do a couple simple exercises like these that DO benefit you.B They burn calories, accelerate your metabolism and make you feel great.

Okay, that’s it for now.B Ready…Squat!

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Personal Training Quote Corner

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Personal Training Quote Corner

“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh

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Southern Coleslaw

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Southern Coleslaw

(Serves Two)

1/4 medium tomato, diced

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 (16 ounce) package shredded coleslaw mix

1 tablespoon lime juice

1. Place the tomato in a large bowl, and season with salt and pepper. Stir in the coleslaw mix and lime juice. Refrigerate for 10 minutes before serving.

Prep: 5mins

Ready: 5mins

Amount Per Serving – Calories: 45 / Total Fat: 1.5g / Cholesterol: 4mg / Sodium: 305mg / Total Carbs: 8.5g / Dietary Fiber: 1.1g / Protein 0.9g

Recipe from AllRecipes.com.

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Finding It Hard To Get Out Of Bed To Exercise In The Mornings?

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What You Might Not Know About Stress Could (Literally) Kill You

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What You Might Not Know About Stress Could (Literally) Kill You

We all have stress to one degree or another.

Work, finances, health, relationships, you name it.

Stress is everywhere in our modern society.

Learning how to manage, however,B can mean a healthier, longer life.

Mainstream medicine is finally making the connection between your emotions and your health.

Shyam Prabhakaran, M.D., head of cerebrovascular disease and neurocritical care atRushUniversity MedicalCenterconfirms this in a recent article stating “Now we’reB realizing how interwoven emotions and [diseases] are.”B In some ways, I think we all know stress is bad. What’s surprising though, is just how bad.

For example did you know stress raises your blood pressure and makes your blood stickier?B B This makes for a perfect recipe for a blood clot which can lead to a stroke.

And consider this:

A recent National Institute On Aging study found that people who were aggressive andB angry most of the timeB had thicker carotid arteries than those who were more calm and easygoing.

If severe enough, a thickened carotid artery may clot and block blood-flow to the brain.

So the lesson to be learned?

Relax. Eliminate as much stress as you can in your life.

Here are a 4 great ways to do that:

1. Take up a meditative practice. Yoga is a great choice. You’ll work on your flexibility and strength – all while relaxing! Other choices include Tai Chi or traditional meditation.

2. Breathe. Believe it or not, deep breathing is a great stress reliever you can use at any time. Simply take a deep breath in through your nose. Hold your breath for a count of 3 and then slowly exhale through the mouth. Do this at least 5 times next time you start feeling anxious or worried.

3. Exercise. Working out is a proven stress-reliever. As you work out, your body releases endorphins, those “feel good” hormones that will brighten up your day and let you toss your worries aside.

4. Put things in perspective. Sometimes all you need to relieve a little stress is to realize that the problems or situation may not be as bad as you think. Socrates wrote to this very point, expressing that if all our misfortunes were laid in one common heap, where each had to take an equal portion, most would be content to take their own.”

Constant stress seems like the norm in today’s world. But it doesn’t have to be that way.

Take some time out to relax … reduce your worry … and enjoy life a little more each day.

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"Give your stress wings and let it fly away"

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Ginger Glazed Mahi Mahi

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Ginger Glazed Mahi Mahi

(Serves Four)

3 tablespoons honey

3 tablespoons soy sauce

3 tablespoons balsamic vinegar

1 teaspoon grated fresh ginger root

1 clove garlic crushed or to taste

2 teaspoons olive oil

4 (6 ounce) mahi mahi fillets

Salt and pepper to taste

1 tablespoon vegetable oil

1. In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.

2. Heat vegetable oil in a large skillet over medium- high heat. Remove fish from the dish and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.

3. Pour reserved marinade into the skillet, and heat over medium heat until mixture reduces to a glaze consistency. Spoon glaze over fish, and serve immediately.

Prep: 5 mins

Cook: 12 mins

Ready: 37 mins

Amount Per Serving – Calories: 259 / Total Fat: 7g /

Cholesterol: 124mg / Sodium: 830mg / Total Carbs: 16g /

Dietary Fiber:0.2g / Protein 32.4g

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Hearty Beef Casserole

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Hearty Beef Casserole

(Servers 4)

1 tablesponn olive oil

2 small onions, cut into wedges

2 cloves garlic, crushed

4 x 120g lean blade steak, cubed

2 cups salt reduced beef stock

400g can diced tomatoes

1 carrot, sliced

3 sticks of celery, sliced

1 teaspoon coriander

2 button squash, quartered

 

1. Preheat oven to 160 degrees

2. Heat the oil in a heatproof casserole dish, over medium heat.B Cook the onion and garlic until soft. Remove from dish and set aside.

3.B Heat casserole dish on high.B Season the beef with salt and pepper, add half to the dish and cook until brown.B Remove and repeat with remaining beef.

4.B To the empty dish, add the stock and bring to the boil.B Return onion, garlic and beef to dish then add the tomatoes, carrots, celery and spices.

5.B Return to the boil, cover and place in the preheated oven for 1 hour.

6.B Remove, add squash and return to oven to cook for a further 30 minutes.

Per Serve:

Protein: 38.5g

Carbs: 7.3g

Fat: 4.3g

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bItbs Getting Cold In Hereb

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bItbs Getting Cold In Hereb…Keep Warm As Temps

Dear Clients and Friends,

Winter has officially started, are you ready? …Ready to turn up the heat?

It is hard enough to keep fit in the summer months, so with the days getting shorter, the evenings colder & the nights wetter, how are you supposed to get up and get moving?? The first hurdle is to get motivated, which is easier said than done when your alarm clock goes off and the streetlights are still on.B Try keeping your trainers or kit by the front door. Often it’s the hassle of having to think about it that puts people off.

Research suggests that the winter months require most of us to up the level of our activity, simply because the cold persuades us to cut back on a whole raft of simple-but-effective calorie-burning activities, such as walking to the shops or doing the gardening. A recent case in the Medical Journal of Australia showed physical inactivity is associated with almost twice the risk of developing coronary heart disease (CHD) , plus, there are good psychological reasons for staying fit as well. “SAD (seasonal affective disorder) is the most common form of depression and it affects many people at this time of year,” So regular moderate exercise releases essential endorphins to keep the blues at bay.

Jogging remains popular, but the weather means you have to plan more carefully than you did during the summer months. Warm up before you head out, take three layers – one to absorb sweat, one for insulation, and one to protect you from the elements – and if the wind is up, run into it on the way out and with it on the way back. But there are problems. Slippery pavements can be especially hazardous in the dark, and not everyone feels safe jogging alone. There is also the risk of coming down with a cold if you sweat and are not insulated properly

To Your Health,

Mel Studzinski

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BEWARE of Empty Liquid Calories

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BEWARE of Empty Liquid Calories

By now, youbve probably heard the term bempty caloriesb.B What are they? Why are they so bad for you? How can you avoid them?

Empty Calories =
High Calories but Low in Nutritional Values

In other words, these are calories that enter your body and provide no useful purpose other than increasing body fat.

Herebs a few examples of bempty calorieb foods: chips; lollies; hot chips; all other deep-fried foods; sweetened packaged foods; refined grains such as crackers, cookies, pastries, white rice, white pasta; alcoholic beverages; etc.

But the major culprit of bempty caloriesb are in liquid formbsoft drinks, bottled iced teas, flavoured waters, artificial fruit juices, energy drinks, etc.

So before you reach for that next drink out of the vending machine or convenience store cooler, think again, you may be stifling your fitness efforts.

Here are a few of the b20 Worst Drinks in America 2010,b as according to Mens Health magazine: (Not Australian research, but you will see what I mean)

 

#20. Worst Water: Snapple Agave Melon Antioxidant Water

(1 bottle, 550mls)

150 calories, 0g fat, 33g sugars.B Sugar equivalent to 2 Cadbury Boost Bars.

 

#19. Worst Bottled Tea: SoBe Green Tea

(1 bottle, 550mls)

240 calories, 0g fat, 61g sugars.B Sugar equivalent to 4 slices of Nannabs Apple Pie…Donbt be fooled, most bottled teas are made of two primary ingredients: water and sugar.

 

#18. Worst Energy Drink: Rockstar Energy Drink

(1 can, 440mls)

280 calories, 0g fat, 62g sugars.B Sugar equivalent to 6 Krispy Kreme Original Glazed Doughnuts.

 

#16. Worst Soda: Sunkist

(1 bottle, 550mls)

320 calories, 0g fat, 84g sugars.B Sugar equivalent to 6 Bulla Ice Cream Bars.B While all sodas get 100 percent of their calories from sugar, some are still worse than others.B Fruity sodas tend to carry more sugar than regular colas.B Orange soda relies on artificial colours yellow 102 and red 40 – two chemicals that may be linked to behavioural and concentration problems in children.

 

#14. Worst Kids Drink: Tropicana Tropical Fruit Fury Twister

(1 bottle, 600mls)

340 calories, 0g fat, 60g sugars.B Sugar equivalent to two 7-ounce canisters of Dairy Whip.B Donbt be fooled…the Twister line of bfruit juicesb have on 10 percent juice and 90 percent sugar with artificial flavours and colouring.

 

#11. Worst Espresso Drink:B Starbucks Peppermint White Chocolate Mocha with Whipped Cream (venti, 500ml)

660 calories, 22g fat (15g saturated), 95g sugars.B Sugar equivalent to 3 150g servings of Cold Rock Vanilla Ice Cream…and more calories and saturated fat than two slices of deep-dish sausage and pepperoni pizza from Dominobs.

Okay, Ibm going to stop there.B Do you see a pattern here?B Lots of calories and loads of sugar.

Research from the Centres for Disease Control and Prevention has shown that itbs not uncommon for the average Australian to consume 800 calories or more per day through drinks along.

If you drink 2-3 of these bempty calorieb drinks every day, thatbs up to 5600 calories per week or overB 500 gramsB of fat per week.

Extra weight isn’t the only problem associated with drinking empty calories, consuming too many caloriesbespecially empty caloriesbcan lead to a variety of conditions: coronary heart disease, type 2 diabetes, hypertension, sleep apnoea, high cholesterol, not to mention tooth decay from the sugars.

Your best bet, stick with water.B But if you must, check the label.B Go for dietB drinks instead of regular; use low-calorie sweeteners/creamers in your coffee; look for low sugar content in flavoured waters; etc.

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Quick Tips To Get More H2O

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Quick Tips To Get More H2O

10 Ways To Drink More Water

B

Water is the most important factor in a healthy lifestyle, the benefits are numerous, such as flushing the toxins out of the body, keeping your skin clear and healthy, keeping hunger pangs at bay, losing body fat, and maintaining weight loss.

 

We ve been told since day one that we should be drinking eight 8-ounce glasses of water per day, but the amount of water a person needs varies depending on his or her weight, so you may actually need more on a typical day, the average person doesbt drink nearly enough water…here is a few quick tips on how get in more H2O during your day:

Take baby steps – Dont expect to go from zero glasses of water to the full 8 on day one. Start with one or two glasses and build from there.

Keep it in the clear  When your urine is clear, you are properly hydrated. When its dark yellow, you are low on H2O and possibly dehydrated.

Make it a morning ritual  While your waiting for your coffee to brew, drink two glasses of water.

Drink when you have a munchies attack  Sometimes our hunger is thirst masquerading as fake hunger. Drinking a glass or two of water will help make you feel full.

Add some lemons, limes, or cucumber.  Dont like the plain taste of water or need to mix it up…add a few slices of lemons, limes, cucumber or other fruits to your water to give it a little flavour.

Drink two full glasses of water with each meal. Try using a straw, you take bigger gulps and drink much more.

Carry a small refillable water bottle with you at all times to have it handy to drink during downtime or travel in the car, while waiting in line, waiting for the kids, etc.

Always have a full glass of water on your desk or near you at work. It will give you something to mindlessly sip on while you are working.

Every time you come back from the restroom, drink a glass of water. Replace the fluids you just lost.

Set drink water reminders around your house and on your daily calendar or fitbit.

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Make Your Own Natural Isotonic Drink

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Looking for a quick way to stay hydrated? Dilute one part fruit juice with one part water. Add a quarter teaspoon of salt and you’ll have an isotonic drink ideal for rehydrating and refuelling during exercise. Enjoy!

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3 All-Natural "Superstars" That Will Help You Avoid One Of The Biggest Threats To Your Health

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Diet and exercise are crucial. It’s the B first level of defense in keeping your sugar and insulin levels in check.

But you should also use at least one (or all three!) of these safe, all-natural, sugar-busting “superstars” —

1. Gymnema Sylvestre. This plant B comes from India. It’s been used byB Ayurvedic healers for over 2,000 years! Studies have shown it can greatly lower your over blood sugar over the long term. You can find it at your local health food store.

2.Cinnamon.You would probably never guess that cinnammon lowers your blood sugar, right? But it’s powerful sugar-busting properties were discovered by accident. Researchers were studying the effects of common foods on blood sugar levels. When subjects ate apple pie, their blood sugar actually lowered! The scientists were baffled B and looked into it more. They finally narrowed apple pie’s sugar-lowering effects to the cinnammon. Try sprinkling cinammon on oatmeal or on apples for a tasty treat.

3. Fenugreek. This seed is native B to the Mediterranean region, along with India and China. It helps stimulate the release of insulin in your body, which helps lower your overall blood sugar B levels. This is one you’ll have B to find at a health food store as well.

No question, diabetes can mess up your health big time. But eat right, workout, and take one or more of the all-natural B “superstars” I’ve told you about here, and you’ll be golden!

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Quote Corner

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“A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses.” – Hippocrates

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Lemon Garlic Tilapia

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Lemon Garlic Tilapia

(Serves Four)

4 tilapia fillets 3 tablespoons fresh lemon juice 1 tablespoon butter, melted 1 clove garlic, finely chopped 1 teaspoon dried parsley flakes Pepper to taste

1. Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.

2. Rinse tilapia fillets under cool water, and pat dry with paper towels.

3. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley and pepper.

4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork; about 30 minutes.

Prep: 10 mins Cook: 30 mins Ready: 40 mins

Amount Per Serving – Calories: 142 / Total Fat: 4.4g / Cholesterol: 49mg / Sodium: 93mg / Total Carbs: 1.4g / Dietary Fiber:0.2g / Protein 23.1g

Recipe from AllRecipes.com. Special Offers:

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TABATA Bootcamp

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TABATA Bootcamp tomorrow in the studio…. 45:15 All to music mixed by top DJ’s in the UK…. Pump Up The Volume and lets get motivated for 2013… Yeah! It’s FREE so come along to experience the best Bodyconnect Pt Bootcamps in town. To register for you free boot camp then visit the site below or ring 53317567. See you there.

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'21' Bootcamp Tonight at Bodyconnect Bootcamps Ballarat

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Everyone ready for bootcamp tonight? We will all be meeting at the studio at 6:30 before jogging to camp st for a ’21’ bootcamp, which many of our regular bootcampers should be familiar with. If your not familiar with it and want to find out what it is, feel free to come along to the bootcamp and find out. A fun session planned ahead.

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9:30am Bodyconnect Bootcamp

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9:30am bootcamp…. Combination of boxing drills, interval cardio and core…. What a great day to train…

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Everyone ready for Bodyconnect Bootcamp tonight?

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Everyone ready for bootcamp tonight? Have a fun partnered drill for everyone today followed by a circuit. What exercises are in that circuit? Come down to find out. Kicking off at the studio at 6:30pm level 1/327 Sturt Street.

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Free Saturday Bodyconnect Bootcamp Ballarat

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Free Saturday Bootcamp

Come Along to our bFree Saturday Bootcampb

Fitness & Fun for all ages and levels of fitness

Itbs our way of giving back to the community and educating people of the benefits of regular exercise.

Thatbs right every Saturday at 08:30 sharp, we run a FREE group trainingB session for any clients, friends, family, work colleagues, neighbours,B familiar faces or random strangersb&
Anyone game is encouragedB to join us as we mix it up circuit-style in and out of the studio. EveryB session is different and every session is challenging. You may haveB tried a cliche bootcamp before b but if youbve never experienced ourB FREE Saturday Super session isnbt it time you got out of your comfortB zone and took up the challenge?
We guarantee you wont regret it and webll have you coming back again and again (all at NO COST!).

Time: 8:30am Every Saturday (Meet at the studio)

Cost: FREE

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Bodyconnect Bootcamp Ballarat

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Boot Camp

Our Boot Camp is the quickest, easiest and most fun way to jump start your program, lose kilos and centimeters fast, make new, supportive friends, and look and feel great!

Bodyconnect Boot Camps are replacing old, tired, hard, long and boring exercise with new, energetic, simple, quick and fun Boot Camp workouts that get amazing results for people, regardless of your age or fitness history.

Your first class is free so you can try us out with complete confidence that you are in expert hands, receiving expert guidance, coaching and support from Ballarats most accomplished and respected fitness and body transformation specialists. Over the past 9 years, our team at Bodyconnect Boot Camps has helped hundreds of Ballarat residents get into the best shape of their lives. Read on to see how

What You Can Expect
From Bodyconnect Boot Camps


1. Freedom:
Thats all it takes, 28 days and just four short weeks. And you will never be the same again. Your body will change, fat and centimetres will melt away from your body. Thats for certain. But whats even more astonishing is how your attitude and zest for life will grow. You will get physical and emotional freedom in four weeks of Boot Camp.

2. FUN! Lets face it if itbs not fun if you donbt want to do it. Nobody does. Thats the #1 reason people struggle with their fitness and weight, they are not having fun doing it! Not anymore. Bodyconnect Boot Camps is HEAPS OF FUN. You get a body-trimming workout, lose weight and centimetres, feel great about yourself, accomplish more, increase your energy and improve your life in so many ways and you have FUN doing it. Which is why you keep coming back for more, and keep getting more and even better results with each passing week. We also have a FREE catch up session on Saturday mornings! The more you come, the faster the results come.

3. Feel Great About Your Accomplishment:
If youve struggled with weight loss and fitness in the past, then you know how frustrating it can be when you dont see results. Instead of empowering you, it can undermine your confidence and give you a sense of hopelessness. You wont feel that way ever again because everyone succeeds at accomplishing their body transformation goals when youre in this kind of up-beat, fun and supportive environment. If there is a silver bullet when it comes to weight loss and fitness its this. You can start now with 100% confidence and certainty you will come out the other end a winner in just weeks.

4. Meet Other Like Minded People Like You: One of the really nice benefits of Bodyconnect Boot Camps is that youre surrounded by like-minded, kind and supportive people just like you. Everyone has the same goal, and everyone works together to help each other, inspire each other and motivate each other. In an environment like this you can not fail.


5. Master Your Metabolism, Regardless of Your Age
: Two discouraging and deceptive myths perpetuated by the uninformed are that your metabolism is genetically pre-determined and out of your control. That simply is not true. Weve helped hundreds of clients just like you, from 17 to 75 years old, master their metabolism and fire-up their fat-burning furnace by strengthening their muscles through movement. With each passing week youll see your body shrink before your eyes as your metabolism increases so youre burning fat at ever-increasing speed and efficiency. Now, when you indulge in a little cheesecake or ice cream, it doesnt go straight to your thighs!

6. Friendly, Expert Guidance In a Supportive, Structured, Motivational and Accountable Program: Our team of are all Certified Personal Trainers with years and years of experience and a long track record of success. We are respectful and supportive, but we also know how to motivate and lead, helping bring out the best in you and get you into the best shape of your life. Bodyconnect Boot Camps is a structured, proven program providing the accountability, inspiration and expert guidance you need to transform your body and your life.


7. Get Your Private and Public Victory:
In Stephen Coveys book, 7 Habits of Highly Effective People, he quotes Henry David Thoreau (this is a dated quote, so please forgive the sexism): “I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor. ” This is the guiding principle I live by and sort of the theme of our boot camp. Without getting too heavily philosophical on you, Ill just say this: it is our unique ability of self-awareness that allows us to break old, bad habits and create new, good ones. And theres nothing more potent in the human arsenal than this ability. You CAN change your life, be and do whatever you want. You have that power. All you need is the right guidance, support and environment. And with each step towards your new goal, you experience a private victory that makes you progressively stronger and more determined than ever. Ibve seen this transformation occur so often in clients we work with, but it still never ceases to amaze me. Few things, if anything, are as empowering as taking charge of your health and fitness and watching your body transform before your eyes and the eyes of everyone else in your life. New found confidence to explore all the possibilities in your life emerges. Obstacles dissolve away. You no longer shrink from challenges, you embrace them, meet them head on, and overcome them. And everyone notices. You take proactive control over your life and are no longer the victim of circumstance. I cant wait for you to experience this at Bodyconnect Boot Camps

8. NO DIETING! Wooohoo! The dieting ends now. You see, we dont just show you how to exercise for body transformation, we also coach you on nutrition. And one of the BIG lessons youll learn is how restrictive diets damage your metabolism. Youll be eating more frequently, not less. And youll be eating many of your favourite foods.

9. Get Twice As Much Done And Feel Great Doing It: If youre a professional person, if you work inside or outside the home you know how demanding the responsibilities are. Most men and women are in a constant state of overwhelm from all the activities and obligations in their lives. And at the end of the day youre pooped. Heres the secret to increased productivity, diminished stress and twice as much energy: a fun, fast, efficient, heart pounding, blood-pumping workout in the morning. Stephen Covey (one of my favorite authors, as you can tell) talks about getting your personal victory first thing every day. And I couldnt agree more.

Do you want the energy to meet all the demands on your life and time?
Do you want to zip through your day, blasting past your co-workers or even out-running your kids?
Do you want to perform at optimum capacity, running your internal engine hard and fast all day long, effortlessly accomplishing twice as much without the stress and with a permanent, real, enthusiastic and contagious smile on your face?
Do you want to feel like a million bucks from sun-up to sun-down and well into the evening, then sleep like a baby, waking up totally recharged, rejuvenated and ready to go? If so, Bodyconnect Boot Camps is for you!


10. FREE, No-Obligation Try-Before-You-Buy Workout:
You know what? I hope this letter gives you an appreciation of all the benefits Bodyconnect Boot Camps has to offer you. I hope you can see just how valuable and life changing this can be. But frankly, I understand if you dont believe a word I say here. I recognise you may be skeptical and thinking, Yeah, Ive heard it all before. And thats okay. We havenb met yet, and you havenbt tried out the Boot Camp, so I may not be registering real high on your believability meter right now. Thats why I want you to come and try us out without cost or obligation completely FREE and then decide.

All you have to do is say, Just maybe this is everything Ive said it is. Just maybe this is exactly what youre looking for. And just maybe this will be the last time you struggle with weight loss and fitness, and stress over your body and health ever again. Just say maybe, and then come try us out free of charge. If you love the experience and want to keep going, great! If not, we part friends and you dont owe me a cent.

11. Affordable, Convenient and Fast: You zip in and zip out. . We run morning classes and start early so you get your personal victory first thing in the morning, preparing you to face your day with energy and excitement. We also offer evening classes for those who are more energetic after work. So were convenient to just about everyone.

12. GUARANTEED RESULTS:
After your first free workout, if you decide to keep going, as everyone does, then heres our rock-solid guarantee of results to you:

In 28 days, just 4 short weeks of following our program:
You will burn more fat and centimetres off your thighs, hips, waist, and arms than ever before reducing body fat by 3%-5% and decreasing midsection by at least 3-10 Cms is typical
You will drop at least 1-2 sizes and lose at least 2-5kg
You will double your energy,improve your posture and sleep MUCH better
You will make new, supportive friends
You will increase your endurance and strength substantially at least 25% and increase your confidence 100%
You will have FUN
You will look and feel fantastic and you will have the fitness habit for life or your money back. Theres no fine print or weasel clause here. We stand behind Bodyconnect Boot Camps 100%. You get the results you want or you dont pay. Its just that simple.

13. More Fun:
I know this has been kind of a long list of stuff you can expect from Bodyconnect Boot Camps. And I appreciate you reading it all. And just the fact that youve read this far is a clear indication you are precisely the kind of person who can benefit the most from Boot Camp, and who will get the best results because you take your health and fitness seriously. And we are very serious about results but I want to tell you again that we get serious results by having serious fun. Fun is the key. Fun is the secret. Because you have to have fun or you wont keep it up. Come join us and have fun while you burn the fat, melt away the centimetres, drop the jean sizes and take control, complete control over your body, your health, your fitness and your life!

Who Is Boot Camp For? 

Over the past 9 years, weve helped hundreds of Ballarat residents get into the best shape of their lives. People of all different backgrounds, abilities, ages and sizes get the results they want. So there really is nobody we cant help. But here are some of the categories of people who get the greatest benefit from Boot Camp:

Overweight people of all ages:
Whether you have 5kgs to lose, or 50, are 25 or 75 years young, we can get you to your goal faster, and with more certainty than any other option available to you. Women gain a tremendous amount of self-esteem and self-confidence through the power of exercise.

Beginner exercisers of all ages:
If youve never done a push-up or sit-up or never been athletic, you wont feel out of place here. Although we run Boot Camp as a group, its set up to accommodate ALL people, from beginner to advanced exercisers. We know precisely how to match the workouts to the individual, so you always get exactly what you need.

Teens: If your children are interested they are welcome. Ages 14-17 (with parental approval) can get started early developing healthy habits that serve them their entire lives. It is one of THE greatest gifts you could ever give you child. Plus, because Boot Camp is so much fun, theyll never be bored with our new, dynamic and exciting programs.

People who want a fitness jump-start:
If you were once very active and fit and had that fantastic, firm, fit body, but got caught up in professional or domestic responsibilities and sort of lost your way, now you can get that jump start you need to get back on track and stay there. Nothing can get you off to a faster and more certainly positive start than Bodyconnect Boot Camps.

New Mothers:
It is very common for new mothers to struggle to get back to their pre-pregnancy shape. And its totally understandable with all the demands on your time. But if youre ready to get your body back even better and sexier than before this is how to do it.

Athletes and fitness enthusiasts:
If you need to strengthen your core, need cardiovascular endurance, and need resistance training to help with your particular sport with our progressive programming you get exactly what you need to improve your performance and sports-specific conditioning.

People who need accountability, support and motivation: There is absolutely nothing wrong with that. In fact, the vast majority of people fall into this category when it comes to fitness and weight loss. Friends and family are well-intentioned, but its too easy to make excuses to them, and theyre simply not to provide the right kind of accountability, support and motivation, and certainly not the right kind of expert guidance. We are.

The Body-Conscious:
If the idea of putting on shorts and exercising makes you a little uncomfortable, we understand. And youre not alone. Many people come to us like this, quickly realise other people in the group are just like them, and instantly relax, feeling the camaraderie and lack of judgment. Within a week or two, you will look back and giggle at yourself for feeling self-conscious. Because your body and attitude will change dramatically.


Busy professionals:
Time is at a premium for you and you need to fit in an energising workout fast and early, before the heat gets turned up on your day. Nothing will prepare you to enter the workplace arena and compete at the highest level possible better than an intense, heart-pounding workout first thing in the morning.

If Not Boot Camp Then What?

If youre not sure about Boot Camp well, you have other choices. Lets take a look at them

Hire a one-on-one personal trainer:
As the owner of Bodyconnect Personal Training, I can tell you first hand that personal training (with the right trainer) absolutely works. If you would prefer one-on-one help, just call the studio on 53 317 567. Well be happy to help you.

Join a gym:
Not an option I recommend. According to recent statistics, over 65% of gym members rarely attend (once or twice a month). If you dont go, you cant get the benefit. But even if you do go, do you know what to do when youre there in order to burn the most calories and get the best results in the shortest period of time?

Try a diet: This, my friend, is the kiss of death. Please donbt do this to yourself. Restrictive dieting does NOT work long-term. Sure, you can lose some weight in the short term by strictly limiting your caloric intake, but its harmful to your body causing your body to go into protection mode because it fears starvation and storing more body fat. Do you know the term skinny fat? Thats what happens to people who go on diets. Its very unattractive.

Do it on your own:
Some people, the rare few, can be successful with a self-monitored fitness and weight loss program. If you have a will of steel and intense self-discipline, you can probably make this work for you. Results will probably come less quickly simply because of the learning curve. And you will need to buy some equipment, block time and commit, really commit to following through without any outside support or accountability.

Do nothing:
Maintain the status quo. If you keep doing what youve always done, youll keep getting what youbve always got. If you were satisfied with what youve got, chances are you wouldn’t be reading this letter right now. Choosing to do nothing at all is the worst choice of all. I hope you wonbt take this path.

How To Register Without Cost And Risk Free!

As you can imagine, with all these benefits, Boot Camp is very popular and in demand. We expect to fill each camp within days after announcing it to our huge list of people who have expressed an interest in health and fitness solutions.

The only way to guarantee yourself a spot is to register right now, without cost or obligation, for your free trial workout. After you register, we will get in touch with you to provide any additional information you need to know, and to answer any questions you may have. Or you can feel free to call us directly with your questions on 03 5331 7567.

Just please keep in mind that we cannot reserve your spot until you register by calling 03 5331 7567 or by clicking here to complete our registration form. You are welcome to come down to the studio to pay in person, or bring your payment on the day.

Isnt It Time To Take Care of YOU?

Are you always putting everyone elses needs ahead of your own? Isnt it time to take care of you? Isnt it time to take care of your needs? And thats not selfish at all, because the better you take care of you the better you are at facing the challenges, overcoming the obstacles and winning at life in every way.

I look forward to meeting you and helping you get as fit as you want to be!

To your health and fitness,

Melissa Studzinski

Owner
Bodyconnect Boot Camps
(03) 5331 7567
admin@bodyconnect.com.au

P.S. Boot camps are exploding across Australia for one BIG reason: People get fantastic body changing results faster than any other method and have FUN doing it! If results and fun are what you want, and if support and accountability are what you need, then the choice is obvious. Register right now for your free workout and to reserve your spot in the Bodyconnect Boot Camps Four Weeks To Freedomb

 

Session times and days as followed:

Monday, Wednesday & Fridays  6 – 7pm, Tuesday’s 9:30 – 10:30am and Saturday’s 8-9am

Call us now to book in for your FREE Class!

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What's On For Bodyconnect Bootcamp this morning?

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What’s on for Bootcamp this morning? Express circuit in the gym, then some core exercises to strengthen thoes abs… Come along for your FREE WEEK to KICK START YOUR FITNESS….
https://www.bodyconnect.com.au/pricing/

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Free Saturday Bootcamp at Bodyconnect Personal Training

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Free Saturday Boot camp
Come Along to our bFree Saturday Boot campb
Fitness & Fun for all ages and levels of fitness

Itbs our way of giving back to the community and educating people of the benefits of regular exercise
Time: 8:30am Every Saturday (Meet at the studio)

Cost: FREE

Check out our Boot Camp Webpage https://www.bodyconnect.com.au/free-saturday-bootcamp/

"The Accumulator" Bootcamp tonight at Bodyconnect Personal Training

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Hello to all bootcampers. Tonight due to popular demand, we will be doing the ‘accumulator’ bootcamp, which is where we gradually add more exercises on top of the existing set, then work our way back down removing some exercises with each set. Sound complicated? It isn’t, so come on down tonight at 6:30pm at level 1/327 sturt st

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High Intensity Interval Training at our 9:30am Bodyconnect Boot Camp this morning

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FREE BOXING BOOTCAMP THIS WEEKEND!

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COME ALONG AND TRY OUT OUR
FREE SATURDAY BOXING BOOTCAMP
THIS SATURDAY (09/03/2013 b 08.30am)
EVERYONE WELCOME
NO EXPERIENCE NECESSARY!
ANY FITNESS LEVELS!
CHECK OUT OUR NEWLY RENOVATED BOXING AREA!

GET A LEAN BODY AND LOOK AND FEEL BETTER THAN
EVER BEFORE BY EXPERIENCING OUR BOXING FOR FITNESS.

Countless studies have shown that boxing for fitness is one of the best ways to assist people in many areas in health and fitness such as;

* Focus
* Co-ordination
* Weight Loss
* Muscle Tone
* Muscle Strength & Endurance
* Stress Relief
* Increase in Cardiovascular Fitness
* Motivation

Come on in and join our qualified Professional Boxing Coach Clinton Vermaak here at:

Bodyconnect Personal Training
Boxing is fun and for everyone, be it a fitness class, learning self defense, touching up your boxing skills or if you are looking to box competitively.

When: Saturday 9th March

Time: 08:30am

Where: Bodyconnect Personal Training
Level 1/327 Sturt Street, Ballarat.
Ph: 53317567

Cost : FREE

How to register: Inbox us or call 53317567 to register your spot

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Lazy Runner Sessions this week 15/04/2013

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Speed Sessions this week are at Vic Park (25-100 meter Sprints) – Tuesday night and Wednesday morning… Meet you at the Dog Obediance School Rooms on Military Drive at Vic Park instead of the studio. See you there!

Lazy Runner Ho Hum Run This Weekend Held at Lake Wendouree 20/04/13

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This Weeks Ho Hum Run will be at Lake Wendouree – Meeting at St Pats Point at 7:15am

Lazy Runner Sessions – Week Starting 22/4/13

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This Weeks Speed Session will be at the Studio.
It’s Results Week, so the 3Km Time Trail will be measured to calculate your VO2Max Scores. Beep Test is on Saturday Morning at Bootcamp!
Ho Hum Session – Lake Wendoure

See you all there!

 

 

Lazy Runner Sessions This Week – 29/04/2013

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This weeks speed sessions will be at Vic Park. Tuesday night and Wednesday Morning…. Ho Hum Run at Lake Wendouree on Saturday….

Lazy Runner Speed Sessions – Small Circles

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Speed Sessions tonight and tomorrow are at Vic Park: Small Circles – Teaching you how to run faster by getting you to lift your pace over 5 x 100 metre loops. This session is to teach you how to run faster in little bits. In addition to this most runners know how to run slow and how to run really fast, but they don’t know how to run a bit faster and then a bit faster again, this is really a good skill for runners to have. See you all there! All levels for this session – Beginners, Intermediate and Advanced Runners welcome…. FREE WEEK TO ALL NEW RUNNERS… COME AND JOIN IN!

This weeks speed sessions: Long and Short Hat Runs 7/05/13

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This weeks speed sessions: Long and Short Hat Runs

See you at Vic Park on Military Drive

13/05/13 – This weeks speed sessions will be at the studio, not at Vic Park. Tuesday and Wednesday mornings. See you there!

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13/05/13 – This weeks speed sessions will be at the studio, not at Vic Park. Tuesday and Wednesday mornings.B See you there!

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18/05/13 – Meet at St Pats point this week for the Ho Hum Run….

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Meet at St Pats point this week for the Ho Hum Run…. Add an extra 10% overload onto your session this week. Use up the full hour, so if you get around once use the 500m markers to add on more volume and distance…. Lets see how manyt km’s you can do in the session…. Melissa Studzinski will be your trainer cheering you on the sidelines…

Speed Session tonight (VIc Park) 21/5/13 – Whistle Short Intervals

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27/5/13 – Fun sessions for Tuesday night and Wednesday morning this week – Lucky Dip!!! Meet you all at the studio

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Fun sessions for Tuesday night and Wednesday morning this week – Lucky Dip!!! Meet you all at the studio

Free Saturday Bootcamp This Saturday 1/6/13

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Free Saturday Boot camp
Come Along to our bFree Saturday Boot campb
Fitness & Fun for all ages and levels of fitness

Itbs our way of giving back to the community and educating people of the benefits of regular exercise
Time: 8:30am Every Saturday (Meet at the studio)

Cost: FREE

Note: New clients please turn up 10 mins early to fill out some paperwork

Ho Hum Run meeting at St Pats Point this Saturday 1/6/13

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Meet at St Pats point this week for the Ho Hum Run…. Add an extra 10% overload onto your session this week. Use up the full hour, so if you get around once use the 500m markers to add on more volume and distance…. Lets see how many km’s you can do in the session…. Melissa Studzinski will be your trainer cheering you on the sidelines…

4/5/13 – Speed Session: Sprints Tuesday night and Wednesday morning sessions are at Vic Park…. See you all there!

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4/5/13 – Speed Session: Sprints Tuesday night and Wednesday morning sessions are at Vic Park…. See you all there!

11/06/13 – Sessions this week held at the studio

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Looks like the weather is going to be too wet for Lazy Runner sessions at Vic Park this week, so Tuesday and Wednsedsay sessions will be at the studio… Pace Running 70, 80’s & 90’s. See you at the studio

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pace

22/6/13 – Meet at St Pats point this week for the Ho Hum Run 7:15am

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Meet at St Pats point this week for the Ho Hum Run 7:15am…. Add an extra 10% overload onto your session this week. Use up the full hour, so if you get around once use the 500m markers to add on more volume and distance…. Lets see how manyt km’s you can do in the session…. Hannah Shuttleworth will be your trainer cheering you on the sidelines…

25/06/13 – Lazy Runner Tuesday night and Wednesday morning sessions this week at Vic Park

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2//7/13 – Lazy Runner speed sessions at Vic Park this week. See you all there…

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6/7/13 – Meet at St Pats point this week for the Ho Hum Run

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Meet at St Pats point this week for the Ho Hum Run…. Add an extra 10% overload onto your session this week. Use up the full hour, so if you get around once use the 500m markers to add on more volume and distance…. Lets see how manyt km’s you can do in the session…. Scott Azarnikow will be your trainer cheering you on the sidelines…

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8/7/13 – Meet at the studio this week for the Speed Sessions (Tuesday night @6:30pm and Wednesday morning @6am).

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Meet at the studio this week for the Speed Sessions (Tuesday night @6:30pm and Wednesday morning @6am).561912_486771328022305_1367562855_n

15/7/13 – This week's speed sessions will be held at the stuio with Hannah Shuttleworth. Mel's off to Melborne, so be good for her…. lol

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This week’s speed sessions will be held at the stuio with Hannah Shuttleworth. Mel’s off to Melborne, so be good for her…. lol

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How To Be Happier This Winter

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A Simple Way To Be Happier This Winter

Winterb�s in full swing and itb�s time to have some fun.

But what if youb�re not quite feeling up to it?

Sometimes our good moods are sabotaged by life getting in the way b� money stress, an argument with a loved one, unmet expectations, or maybe you just feel down and canb�t explain why.

Whatever the reason, there IS an easy way to be happier this winter.

What is it?

Get more of natureb�s b�antidepressant.b�

Itb�s called tryptophan. Itb�s an amino acid your body canb�t make it on its own.

And the research is clear: Getting enough tryptophan makes you happier (and nicer!).

For example, a study published in 2006, in the Journal of Psychiatry & Neuroscience hypothesised that supplementing with tryptophan would make both men and women more agreeable.

They recruited both men and women who described themselves as b�quarrelsome.b� For 15 days, the researchers gave participants 1,000 mg of tryptophan three times a day.

By the end of the study, participants reported being in a much better mood. They were more agreeable b�& on better behaviour b�& and less aggressive. [1]

Pretty impressive for an all-natural b�antidepressant.b�

But it turns out that tryptophan works across the board b� even in kids.

French and Canadian researchers recruited 23 ten-year old boys. The boys had a history of physical aggression.

They were split into two groups. One group got a milkshake supplemented with 500 mg of tryptophan. The second group just got a milkshake.

The results were surprising.

Just ONE 500 mg dose caused the boys in the tryptophan-supplemented group to respond more maturely to provocation.

Plus, they were able to gain a broader perspective in certain situations and were more willing to offer help. [2]

So why does tryptophan work so well at calming us down and getting us in a better mood?

Itb�s used in your body to manufacture serotonin, also known as the b�happiness hormone.b�

When youb�re not getting enough tryptophan, your body canb�t make enough serotonin to keep you feeling great. Thatb�s why many studies on behavioral and mental issues focus on tryptophan depletion.

Simply put, the less tryptophan you have, the more likely youb�ll feel depressed, frustrated, stressed, and angry.

The good news is, itb�s pretty easy to get it back to normal levels in your body.

You can buy it as a supplement at your local health food store or simply get it from food.

Tryptophan-rich foods include meats and seafood, like chicken, turkey and shrimp. Cheese, yogurt, eggs, and milk are also good sources.

So there you have it. Get a little more tryptophan in your life, and youb�ll be happy (or even happier!) this winter.

Oh and by the way, if you’re serious about taking your overall health and fitness to the next level,B why notB take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1] aan het Rot M, Moskowitz DS, Pinard G, Young SN. Social behaviour and mood in everyday life: the effects of tryptophan in quarrelsome individuals. J Psychiatry Neurosci. 2006 Jul;31(4):253-62.

[2] Nantel-Vivier A, Pihl RO, Young SN, et al. Serotonergic contribution to boysb� behavioural regulation. PLoS One. 2011;6(6):e20304.

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Baked Halibut Steaks

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Baked Halibut Steaks
(Serves Four)

4 (170g) halibut steaks
1/3 cup crumbled feta cheese
2 cups diced fresh tomatoes
1 cup diced zucchini
1/2 cup minced onion
2 tablespoons chopped fresh basil
1 teaspoon olive oil
1 clove garlic, peeled and minced
1/4 teaspoon salt
1/4 teaspoon ground black pepper

1. Preheat oven to 450 degrees F (230 degrees C). Lightly grease a shallow baking dish.

2. Heat olive oil in a medium saucepan over medium heat and stir in zucchini, onion, and garlic. Cook and stir 5 minutes or until tender. Remove saucepan from heat and mix in tomatoes, basil, salt, and pepper.

3. Arrange halibut steaks in a single layer in the prepared baking dish. Spoon equal amounts of the zucchini mixture over each steak. Top with feta cheese.

4. Bake 15 minutes in the preheated oven, or until fish is easily flaked with a fork.

Prep: 15 mins
Cook: 15 mins
Ready: 30 mins

Amount Per Serving – Calories: 259 / Total Fat: 8g / Cholesterol: 66mg / Sodium: 385mg / Total Carbs: 6.7g / Dietary Fibre: 1.7g / Protein: 38.5g

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23/07/13 – Todays Speed Session is at the studio tonight, ground is a little wet at Vic Park…

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Todays Speed Session is at the studio tonight, ground is a little wet at Vic Park…

4 Surprising Health Benefits of Beer

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Did You Know Beer Has These 4 Health Benefits?

Im sure youve heard all the talk about red wine and how it can be great for your heart and overall health.

What you probably haven’t heard b is that beer might be just as healthy.

Humans have been drinking the stuff for ages, as far back as Ancient Egypt and Mesopotamia.

And now research is showing us it has four unique health benefits.

Take a look:

Health Benefit #1 – Better Blood Pressure

Researchers have found that women who drink one beer a day were less likely to have high blood pressure than those who drank wine or spirits.

The data comes from the Nursebs Health study, which tracks over 70,000 women ages 25 to 42. [1]
The key here is moderation, as drinking too much of pretty much ANY alcoholic beverage can do the exact opposite, and RAISE your blood pressure.

Health Benefit #2 b A Healthier Heart

Beer can be good for your heart, too. Why?
Research shows it can help reduce homocysteine levels in your blood.

In case you donbt know, homocysteine is an amino acid that can build up in your blood stream. High levels are associated to an increased risk of heart disease.

A study published in the European Journal of Clinical Nutrition found a link between beer consumption and lower homocysteine levels. This is most likely attributed to the b-vitamins found in beer.

Another bonus benefit b the alcohol content in beer could help boost your HDL (bgoodb) cholesterol. [3]

Health Benefit #3 b Less Risk Of Kidney Stones

If youbre prone to kidney stones, then youbll love beer. Compared to other alcoholic AND non-alcoholic beverages, beer has the lowest risk of developing kidney stones.

Itbs most likely due to beer’s high water content.

Health Benefit #4 b Stronger Bones

The American Journal of Clinical Nutrition published a study looking at the effects of alcohol consumption and bone mineral density.

As it turns out, both men AND women who drank beer on a moderate basis, had significantly higher bone mineral densities than those participants drinking other kinds of alcohol.

So this winter, donbt be bashful about drinking a beer or two. Remember, the key here is moderation. All these studies are looking at folks who drink just ONE or two beers a day.

Anything over that, and the health benefits may be negated. In fact, once you cross the line of bmoderate consumptionb you can run into negative health consequences.

So enjoy your beer, if thatbs your drink of choice.

One or two a day, may very well do good at keeping the bdoctorb away.

And by the way, if you’re serious about taking your health and fitness to the next level this winter,B why notB take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

B

References:

[1] http://www.cbsnews.com/2100-500165_162-5200448.html

[2] O Mayer Jr, J S caronimon and H RosolovC!. “A population study of the influence of beer consumption on folate and homocysteine concentrations” July 2001, Volume 55, Number 7, Pages 605-609

[3] De Oliveira E Silva ER, Foster D, et. al. “Alcohol consumption raises HDL cholesterol levels by increasing the transport rate of apolipoproteins A-I and A-II.b Circulation. 2000 Nov 7;102(19):2347-52.

[4] Pietro Manuel Ferraro, Eric N. Taylor, et. al.”Soda and Other Beverages and the Risk of Kidney Stones.” CJASN May 2013

[5] Katherine L Tucker, Ravin Jugdaohsingh, et. al. “Effects of beer, wine, and liquor intakes on bone mineral density in older men and women.” Am J Clin Nutr April 2009

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Chicken and Red Wine Sauce

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Chicken and Red Wine Sauce
(Serves Twelve)

1.5 kilos skinless, boneless chicken breast halves
1 cup red wine
1 cup brown sugar
1 tablespoon olive oil
1 tablespoon minced garlic
1 tablespoon paprika
salt and pepper to taste

1. Heat oil in a large skillet over medium high heat. Cook garlic in oil until tender. Place chicken in the skillet, and cook about 10 minutes on each side, until no longer pink and juices run clear. .

2. Drain oil from skillet. Sprinkle chicken with paprika and 1 cup brown sugar. Pour red wine around chicken. Cover, and simmer about 15 to 20 minutes; lightly baste chicken with wine sauce while cooking. Season to taste with salt and pepper.

Prep: 10 mins
Cook: 45 mins
Ready: 55 mins

Amount Per Serving – Calories: 214 / Total Fat: 3.5g / Cholesterol: 59mg / Sodium: 248mg / Total Carbs: 19g / Dietary Fibre: 0.2g / Protein: 22.2g

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27/07/13 – New Meeting Point for Ho Hum Run now on Satudays. 5km course. 10km for advanced runners to get their time under the hour…

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New Meeting Point for Ho Hum Run now on Satudays. 5km course. 10km for advanced runners to get their time under the hour…

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Tomorrrows speed session is at Vic Park – See you all there…

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02/08/13 – Ho Hum Run at Poverty Point

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06/08/13 – Tonights Speed Session is at the Studio

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Tonights Speed Session is at the studio…. Pace running over a 250m course. This is where we show you to increase and decrease your pace running in small increments…. Fantastic way to help increase your running fitness!

pace

Could This Be Making Your Blood Too Thick?

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Could THIS Be Making Your Blood Too Thick?

B Hereb�s something you probably have never had your doctor measure:

B The thickness of your blood.

B Unless youb�ve been put on a blood-thinning medication, chances are youb�ve never thought about it.

B But hereb�s the thing b�&

B Having thick blood is just as big of a risk factor for heart attack and stroke as having high-cholesterol and being overweight.

B And one of the biggest causes of having thick blood is high levels of fibrinogen.

B Itb�s a protein that helps your blood coagulate. This is great when youb�ve been cut or wounded, and need the blood loss to stop as quickly as possible.

B The problem starts when your body makes too much, causing your blood to be too thick.

B When your blood is too thick, it moves slower through your body. It takes longer to get vital nutrients and oxygen to your cells and vital organs, like your heart and brain.

B Finally, the risk for heart attack and stroke is much greater. Thatb�s because if any of your blood vessels are partially blocked by plaque, thicker blood could spontaneously clot as it passes through, completely stopping the flow of blood.

B In one study, published in The Journal of the Australian Medical Association, researchers looked at data from more than 150,000 people.

B Not surprisingly, they found a link between high levels of fibrinogen and increased risk of heart attack, stroke, and overall mortality. [1]

B Another study in the Journal of Thrombosis and Haemostasis, had similar findings.

B Researchers found that subjects who experienced an ischemic stroke had higher levels of fibrinogen than their healthy counterparts. [2]

B So what can you do to make sure fibrinogen stays at healthy levels in your body?

B For starters, youb�ve got to keep inflammation in check. In many cases, chronic inflammation in the body leads to elevated fibrinogen levels.

B This is probably due to the fact that inflammation is an immune system response b� your body is trying to protect itself.

B Unfortunately, being overweight, having diabetes, or even just leading a sedentary lifestyle can trigger chronic inflammation.

B That said, make sure to eat a healthy, balanced diet and stay active.

B If you think you might have thick blood, you can ask your doctor to do a blood test that checks C-reactive protein (a measure of inflammation in the body), along with your fibrinogen levels.

B In the meantime, you can use these all-natural supplements to keep b�thickb� blood in check

B (Note: Make sure to talk with your doctor before taking any of the supplements below, especially if youb�re already on blood-thinning medications of any kind).

B Omega 3 Fats: these healthy fats help reduce inflammation and have a mild effect on your bloodb�s viscosity (how b�thickb� it is). You can take it in capsule form or get it naturally from fish like salmon, eating whole eggs, and grass-fed beef.

B Gingko Biloba: Not only will it help thin the blood, but it will keep you better focused and alert. Itb�s been shown to help increase blood flow to the brain.

B Nattokinase: This is perhaps natureb�s most potent blood thinner. Itb�s made from a popular Japanese food called natto – boiled soy beans that are later fermented. You can get the anticoagulant effects by eating natto on a regular basis, though I hear it has a very potent smell, and will most likely be an b�acquiredb� taste. Fortunately, you can also get nattokinase in supplement form.

B So there you have it. Keep your ticker happy, by making sure your blood isnb�t too thick.

Itb�ll also keep the rest of your body happy!

Oh and one more thingb� if you’re serious about taking your health and fitness to the next level before the year ends,B why notB take advantage of your FREE Fitness Consultation? (an $87 value)

B During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

B There’s no obligation and it’s totally and completely free. To sign up, click here. [Insert LINK]

B References:

B [1] Danesh J, et. al. Plasma fibrinogen level and the risk of major cardiovascular diseases and nonvascular mortality: an individual participant meta-analysis. JAMA. 2005 Oct 12;294(14):1799-809.

[2] van den Herik EG,et. al. N3’/total fibrinogen ratio is associated with short-term outcome in ischaemic stroke. Thromb Haemost. 2011 Mar;105(3):430-4. doi: 10.1160/TH10-09-0569. Epub 2010 Dec 6.

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Yummy Honey Chicken Kabobs

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Yummy Honey Chicken Kabobs
(Serves Twelve)

1/4 cup vegetable oil
1/3 cup honey
1/3 cup soy sauce
1/4 teaspoon ground black pepper
8 skinless, boneless chicken breast halves – cut into 2.5cm cubes
2 cloves garlic
5 small onions, cut into 5cm pieces
2 red bell peppers, cut into 5cm pieces
skewers

B 1. In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better).

2. Preheat the grill for high heat.

B 3. Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.

B 4. Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.

B Prep: 15 mins
Cook: 15 mins
Ready: 2 hrs 30 mins

Amount Per Serving – Calories: 178 / Total Fat: 6.6g / Cholesterol: 45mg / Sodium: 442mg / Total Carbs: 12.4g / Dietary Fibre: 1g / Protein: 17.4g

12 Week Weight Loss Challenge Ballarat

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Have you registered for our 12 Week Weight Loss Challenge yet with meal plans, recipes, fitness plans, food lists, psychology and positive mindset workshops and MUCH more? We are all getting ready to start in a group VERY SOON See More Here –>> www.bodyconnect.com.au/wlc2013_weight_loss

12 Week Weight Loss Challenge Ballarat

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Unhappy with your physical genetics? Learn the specific FOODS to eat that will create a fast, fat-burning metabolism by attending our 12 Week Weight Loss Challenge Information Evening at: www.bodyconnect.com.au/wlc

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Nut Free Bliss

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B

Nut Free Bliss

1 cup (150g) dates, seeds removed
1 cup (150g) dried apricots
1 cup (100g) rolled oats
1 tablespoon (20g) tahini
2 teaspoons cocoa or cacao
1/4 cup coconut


Throw all ingredients into your blender, process until it all comes together, shape into balls, roll in coconut and enjoy!

Note:B Make sure you blend these for quite some time in the blender as it takes a while for the ingredience to come together.

These are an awesome wholefood treat. Very easy and full of fibre.

(30 Servings) 15grams
Carbs: 7.2 grams
Protein: .7 grams
Fats: .3 grams

 

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10 Week Transformation Challenge

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BC 10 week transformation 2015

 

Transform your body, health and wellbeing in just 10 weeks, and be crowned the Ballarat 2015 (summer) Grand Champion to take home up to $2500.

The Grand Champion will be the person who makes the greatest overall transformation not just from a physical and statistical view, but also a mental and optimal health point of view as judged by our independent health experts

NUMBERS ARE STRICTLY LIMITED TO 50 (the first 50 people pay THE $50). An additional investment to do the entire 10 week weight loss and wellness coaching program is required and has been discounted especially for the challenge. Upfront and part payment options are available.

The challenge is open to the public on Saturday 3rd of January and all challengers must have completed their 10 week program by Saturday 13th June (with presentations being held on Sunday 21st June).

All participants are strongly encouraged to regularly attend bUnlimited Boot campb and the Saturday morning group start-up/weigh in/education session. Additional fees may apply for anyone that CANNOT attend a Saturday session to begin the 10 Week Challenge.

Please join our event to keep updated with dates and venues of local In Home Health Talk during January, February and March along with other important challenge information.

 

Bet You Didn’t Know This About Eating Turkey…

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4 Reasons Why Eating Turkey Does A Body Good!

When it comes to choosing a lean meat that can help you stay fit and trim AND keep you healthy, turkey tops the list.

It’s incredibly tasty and satisfying, and is also great for your overall health.

Take a look:

 

Great source of Tryptophan b� This amino-acid is needed to make serotonin b� the b�Feel goodb� hormoneB in your body.B It helps bolster your immune system too. As well, tryptophan helps your body in the production of melatonin which can help you sleep better and sounder (just think of how sleepy you feel when you indulge in a little too much turkey!).

 

Plenty of Vitamin B b� This vitamin is critical to your overall health. Turkey, contains two forms of vitamin B:B Vitamin B3 (niacin) and Vitamin B6. Niacin has an incredible array of health benefits. It can boost your HDL b�goodb� cholesterol by over 20% b�& it can help reduce triglycerides b�& and can even help reduce LDL b�badb� cholesterol. Vitamin B6 helps keep your brain functioning at optimal levels and helps create new red blood cells.

 

It may even help in the fight against cancer! Thatb�s because turkey is a good source of selenium. This trace mineral has been shown in numerous studies to have anti-cancer properties. Other studies show that taking a selenium supplement can also be effective for lowering high cholesterol. So in effect, you get a powerful one-two punch in health benefits with this little-talked about mineral.

 

Plenty of protein: Protein is the building block of muscle. And your body needs critical amino acids to conduct everyday functions. Turkey contains up to 32 grams of protein for just a 114g serving. Numerous studies have shown that eating a diet thatb�s a little higher in protein helps you eat less throughout the day. Thatb�s because protein helps you feel b�fullerb� throughout the day.

 

So there you have it. Donb�t limit yourself to just the holidays to eat this healthy meat. Eat it as often as you can!

 

Of course, eat the white meat (breast), as itb�s the lowest in fat, and highest in protein. And whatever you do, donb�t fry it! Doing so can add hundreds of calories per servings. Remember, at the end of the day, calories DO matter.

 

Remember, if fat loss is your goal, youb�ve got to be in an energy deficit (burn more than you take in). So watch your portions on all the sides and other accompaniments you might have along with your turkey this holiday season!

 

And by the way, if you’re serious about taking your overall health and fitness to the next level this coming year, why notB take advantage of your FREE Fitness Consultation? (an $87 value)

 

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

 

There’s no obligation and it’s totally and completely free. To sign up, just click here

LOW CARB ZUCCHINI PIZZA CASSEROLE

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Low Carb Zucchini Pizza Casserole

Serving Size: 185g (10)

Carbs: 6.8g, Protein: 25g, Fat: 13.7

4 cups shredded zucchini (about 5 small zucchini’s)
1/2 tsp. salt
2 eggs
2 tbsp. parmesan cheese
60g B cheese (I used mozzarella and cheddar)
1 tsp. italian seasoning
500g B ground beef
60g B pepperoni, chopped
1 medium onion, chopped
2 cups spaghetti sauce
1 medium bell pepper, chopped
120g cheddar or mozzarella cheese (or a mix of both)

Directions:

Shred zucchini. Mix the zucchini with 2 eggs, parmesan cheese, 60g of cheese and italian seasoning. Press the zucchini mixture into the bottom of a lightly greased 9 x 13 in. glass baking dish. Bake the crust uncovered for 20 minutes at 200 degrees.

While the crust bakes, brown the ground beef in a large pan. Add in the onion, pepperoni and spaghetti sauce and cook until onion is soft, about 5 – 7 minutes. Remove the crust from the oven. Pour the meat and sauce over the crust. Top with peppers, sprinkle with 120g of cheese.

Bake for 20 minutes at 400 or until the pizza is heated through and the cheese is melted and slightly browned. Allow the dish to stand for 2 – 3 minutes before slicing and serving.

Zuchinni Pizza Casserole

 

Burn Ab Fat In Less Time With THIS Type of Exercise

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Burn Ab Fat In Less Time With THIS Type of Exercise

When it comes to getting a flat stomach, most people think they need to do long, boring cardio.
You know the kind I’m talking about — where you spend over an hour on the treadmill or exercise bike.
And if you do this kind of cardio long enough and often enough — you just might burn enough calories to lose a little bit of ab fat.
But who wants to spend hours in the gym?
That’s why if you want to lose ab fat in the most time-efficient way possible, you’ve got to do high-intensity cardio.
With high-intensity cardio you can be in and out of the gym in 20 – 30 minutes.
Not only will you save time (especially if you’re like the rest of us — busy, busy, busy!) but you’ll actually burn more fat.
A study from the University of Virginia confirms this.
Subjects were divided into three groups. One group did no exercise. The second group did your run-of-the-mill low intensity (long) cardio.
The third group did high-intensity cardio.
The result?
In the researchers’ own words, “The present data indicate that body composition changes are affected by the intensity of exercise training with HIC (High-Intensity Cardio) more effectively for reducing total abdominal fat and subcutaneous abdominal fat.”
In plain English — high intensity cardio will burn off more stubborn stomach fat than low-intensity exercise or no exercise at all.
So how do you do HIC?
Simple. Pick an traditional cardio exercise.
Good options are the treadmill, upright stationary bike and the elliptical machine. .
Then, you simply alternate between short bursts of all out effort followed by rest.
For example, say you’re on the treadmill. For the first minute you might do an all out sprint. Then for the second minute, bring it down to a light jog or brisk walk while you let your body recover.
Repeat this process for the next 20 minutes (30 if you’re “gung ho!” about losing your ab fat), alternating between a minute of all-out intensity followed by a minute of rest.
Do this style of cardio three times a week in addition to your regularly scheduled weight training sessions and you’ll have the body of your dreams in no time!
One more thing —
If you’ve been struggling to maintain an optimal level of health and fitness and are serious about getting this area of your life handled once and for all — then make sure to take advantage of your FREE Fitness Consultation (an $99 value).
During this consult, you’ll receive detailed information on how to get fit that’s tailored to YOUR body.
There’s no obligation and it’s totally and completely free. To get started, call 53317567.