World Cup Athlete’s Impressive Fitness

Fitness Fernando TorresAs a personal trainer based here in Melbourne my enthusiasm has diminished for the World Cup now that the Socceroos have he bundled on a plane back to home.

I had endured the late nights and subsequent painful early mornings that are required of a job like being a personal trainer.  But the pride of supporting my country far outweighed the pain of a sleepy afternoon and the price of my 4th latte for the day that I needed to get me through.  I felt proud, sleepy, but very Australian!

But now my focus on the World Cup has changed. I am needing to find a new motivation to get me through the following day after breaking my self imposed curfew. I’m generally bundled off to bed at around 9:30p at the latest so I can face the 4:00 or 5:00am wake ups!  However I think I have found the motivation to stay awake in the athletic ability of these elite players.

I have been a casual follower of soccer as we call it here in Melbourne for quite a few years but never really appreciated their athletic ability before.  But with this World Cup now nearing the pointy end of the competition it is really becoming apparent.  Not only are they supremely adapted to the stop, drop and roll principal should they suffer the most glancing of blows but they truly are amongst some of the fittest athletes in the world.

Two 45 minute halves of repeated sprint efforts is impressive. I remember hearing suggestions earlier this year that the AFL should be changed to 45 minute halves to help prevent injuries etc. I doubt they would cope.

There are no excessive bench rotations, and quarter time breaks here.  Just continuous running. But I guess you would want to be expertly prepared for the worlds biggest sporting event should you be paid enough to just about buy yourself a suburb of Melbourne at the end of each season.

Also the majority of these athletes have just finished playing in the elitete leagues across Europe just before joining their national teams, and they will be back to their domestic competitions, most of which begin in late August.  They are basically playing year round.  And many weeks its more than one game per week, with Champions Leagues etc occurring.

So for the remainder of this tournament although I will be enjoying their diving and award winning acting but I will also be focusing on the way they can still pass with relative precision (even with a dodgy ball) in the 90th minute of the game.

These, in my opinion, regardless of all of the tattoos, dyed hair and expensive cars, are some of the most impressive athletes in the world!

What sport would you consider to have the fittest athletes in the world and why?

Image credit: http://coolfwdmail.blogspot.com/



Group Outdoor Personal Training

Group Outdoor Personal TrainingI have just finished up with our Saturday morning group and was so impressed with how far they have come over the past about 16 weeks that I thought I would dedicate a post to that group!  Also we have recently been receiving more and more interest in our group outdoor personal training sessions. The numbers are great and the feeling in the groups are fantastic.  We are looking at kicking off another Saturday morning session over the next few weeks and have earmarked an 8:00am start kicking off just before our current 9:00am group.  We thought a 10:00am time slot would cut into peoples Saturdays just that little too much.

We have found that these sessions have been great for our clients to use as an additional session to their personal training, as well as for customers who don’t train with us during the week to get a great tough structured session in if there schedule doesn’t allow for personal training. It is also fantastic as the cost of the groups makes them that bit more affordable to the one on one sessions.

Our small group personal training sessions are ran at alternating locations each week to keep things interesting and fresh so they are never dull and boring.  This morning we were at the Melbourne Botanic Gardens, working around The Tan and even down within the gardens.  It’s a fantastic place to train and the surroundings around some of the best in Melbourne.  Even though it was a little cold this morning we couldn’t have asked for better conditions.

The locations are spread nicely across the city so that all of our sessions are just as convenient for all of our customers.  We might be at Albert Park Lake one week, then around the Maribyrnong River the next so the spread is great.

The Group Personal Training sessions involve activities like boxing, kick boxing, body weight training, running, interval training and a few curly surprises each session to keep you guessing.

We focus on full body work outs each and every session to make sure you get the most of training.

Numbers are kept under 10 so that we can supervise and guide everyone well, which is crucial to make sure things are done safely and that we can individualize things for everyone’s specific needs.  The groups are generally ran by Tim, he is a great trainer, but as mentioned occasionally the trainers will change and I took over this morning.

We hope that you can join us on these new sessions and that they are just what you need to push your training to that next level.  Send us through an email if you are wanting to get started, or if you would like any more information on the groups.

We hope to see you there!



At Home Personal Training

At Home Personal TrainingIf you are one of the 100’s of Australians finding it tough to get to the gym then hopefully we have a solution for you… and it’s not a new thigh master!

If you have ever thought, gee I wish I had a gym at home, or that the gym would come to you, then hopefully we can help.

Or maybe you do you have a gym at home and want to know how to utilize it better and get true value out of your purchase, (and stop using it to dry your clothes on!)

Then maybe personal training at home is for you.

Our mobile personal trainers are expertly equipped to help you achieve optimal results with all of the convenience of training from home.

If you ever dreaded getting to the gym after work, or having to find a parking spot, or even having to put up with a gym full of people enjoying their own looks in the mirror then this is the answer.

We run a fully equipped service and bring with us any equipment necessary to get the results you need.

We also are well versed in body weight training and improving your ability to move in all directions using your body weight as resistance. This as well as other activities like boxing, kickboxing, kettlebells, and running will be used to get you in the best shape of your life.

Even if your lifestyle is just needing a little bit of a tune up an a few tweaks here and there at home personal training is a great answer as the accountability is high. You have someone knocking on your door to get you butt moving. Nothing can get in the way of that!

Fire us an email if you think that at home personal training is the ideal option for getting your butt moving, all with the convenience of being done in home.


Private Personal Training

Private Personal TrainerI bet you’ve dreamed of having your own celebrity style private personal trainer. Somebody to focus on your over all health and get your body into the best shape of your life. Somebody to focus on your needs for that few hours a week while you run around after everyone else for the rest of the week.

Well the good news is the you don’t have to be living in Hollywood, or be a celebrity to have your own private personal trainer (although if you are we can help you too…)

A private personal trainer may be the best way for you to be get the most out of your exercise and improve your overall health and lifestyle.

Your private personal trainer can come to you where they are needed. If it’s a work out during your lunch break at the office or an outdoor session at your local park, or even a home based session in your garage, or even you lounge room, we are equipped to make it work.

We focus not only on your exercise and energy output but other crucial factors such as amount of time you spend sedentary throughout your day and obviously you energy input is just as important as the out put.

So if your Australia’s next superstar, or even if your not give us a call and we will spend spend a little time on you.



What should be done about the levels of obesity in Australia?

Australia's Obesity EpidemicAs Kevin Rudd makes his exit after telling us all how good of a job he has done through a face full of tears, and Julia Gillard is sworn in, we can start to ask ourselves if we will see any changes here in Australia as a result.  Chances are not much will happen in between now and the election but definitely one thing I would like to see getting more attention as a personal trainer is the obesity epidemic and the ongoing health and fitness of our Nation.  Hopefully the changing of the guard will bring this issue more into public focus and we can start to address what I feel in one of the biggest challenges facing our Nation.

Now I hear a lot of comments in the media that we are now the fattest nation on earth.  We have taken the highly estemed mantle from the firm grasp of American’s, which is something I would not of thought the possible!  Now I’m not entirely sure how this is calculated as I didn’t include my weight around this time last year when I lodged my tax return, but none the less we are now number 1!  Something definitely not to be proud of.  What happened to the image of the bronzed Aussie down at the beach, or fit female tennis player, or even Lara Bingle tanned up on the ‘bloody’ beach in WA.  Will they all now need to make way for the image of Australia to be a pastie, obese kid with nothing but the fittest thumbs of all the kids of the develpoed nations from his years of play station mastery?

I hope not.  As our waistlines change so does that of our potential for sporting greatness and the ability of our health system to cope as these now obese teen and mid twenties age.  Another statement I have heard recently is that my generation (being a 26 year old myself), is quite possibly the first generation that may not out-live their parents…  So rather than us living on to see our parent bundled off into a nursing home before making their final journey onwards years after that, it might be our parents fare-welling us as we are hospitalized at at the ripe old age of 40 of a sever heart attack, or due to complications from diabetes as we have our legs amputated.

It the modern world to think that this is possible is appalling.  Each generation has laid down the foundation to further that of the next.  To make the lives better and more simpler for those that come after them.  Now we have to ask “have we been too successful?”.  Have things gotten to easy for people?  Do we not know what a bit of hard work and exercise is anymore?  I have grown up with life becoming more and more convenient each year as new technology is developed and embraced.  But with every added convenience comes a reduced need for exertion and movement, and that’s not changing back anytime soon.

So what can be done?  How can this be fixed?  Suggestions such as medicare funded gym memberships have been suggested, private health funded personal trainers are now and option for some funds.  Are these type of initiative the answer?  Financially bribing people to get fitter and become more active and achieve more in their lives physically?  My industry will disagree with me as this would really become a cash cow but I hope not.  The mind set of Australian’s needs to change.  Ownership of individuals health needs to be placed on the shoulder of the individual.  Granted for many people this is not an option.  Complications and difficulties can lead to some of the population needing a little bit of a leg up here and there and I’m 100% for that.  Maybe this is where these above initiatives should be looked at.  Exercise specialists for the disabled etc.  But what about the rest?

Now this is not to say I am one for the program but, I am reminded of a quote Shannon Ponton from channel ten’s ‘The Biggest Loser’.  He once remarked when question on the safety of some of the training given to the severely overweight participants on the show.  His answer, ‘these people aren’t disabled, they’re fat!’.  Now obviously the contestants are adequately screened prior to the show to ensure safety of all exercise as they rightly should be, but I think we have been making too many allowances for too many, for too long.

Every day when you turn on the TV you will be bombarded with the latest ‘too good to be true’ solution to your weight loss and exercise goals.  Well guess what, the old saying has never been more applicable.  If it sounds too good to be true… IT IS!  Forget about the pills and potions and latest exercise machines and vibration platforms.  Get out there and start working your butt off.

If you ask anyone what they need to do to improve in their diet the chances are that 90% of people will get the answer just about 90% there.  Now that’s a huge start!  We know just about what we should be and shouldn’t be doing, so DO IT!  And if you lack the motivation to get out there and get it done, then pay someone to make you.  Get a personal trainer to keep you accountable.  Even if you only see them once every 6 weeks so your budget isn’t strained.  But do something!  Even if it is a family member to nag you each day.

I would love to know anyone else’s thought’s on this.  Do you feel the ownership for Australia’s obesity problems needs to be handed back to the obese?  Should hard work be once again valued in our society.  Now not saying everyone needs to go to this extent but shouldn’t people who work hard for their achievements like the extremely fit Tony Abbot, or the shapely Jen Hawkins, be once again applauded for their continued efforts and achievements and not ridiculed for being too busy and important to be able to be spending that sort of time on training.  Would love to know your thoughts and comments.



Low Carbohydrate Foods

by Michela DiTocco

There are many different ways and new diet trends for losing body-weight; most of the time they expect you to eat unrealistic foods or meals that don’t fit into your daily lifestyle. A safer and more natural way to lose that unwanted body-weight is to consume foods in your everyday diet which are low in carbohydrates, and avoid those nasty processed junk foods that claim to be healthy for you. Foods that are considered a low carbohydrate option are generally more nutrient-dense and help to satisfy your cravings, while providing fewer calories.
Firstly, let’s explore carbohydrates, how they affect the body, and their role in weight gain. There are two types of carbohydrates: simple carbohydrates (which are bad for you), and complex carbohydrates (which are good for you). Simple carbohydrates tend to raise your insulin and blood-sugar levels, which consequently leads to weight gain. Complex carbohydrates gradually raise your insulin and blood sugar levels over time, allowing you to feel fuller; they are generally lower in sugar and calories. The basic rule to maintain or lose weight is the ‘calories in vs. calories out’ balance. The fewer calories you consume and the more calories you expend (burn off through exercise), the more weight loss you can achieve. An energy imbalance (more in than out), can lead to obesity. You may think, as with some of the diets out there, that completely carbohydrate-free diets are the way to go for fast weight loss; however, there are many associated side-effects linked to such eating plans, and the negative effect they can have on your body can be long-term.
An important fact to remember is that by consuming simple carbohydrate foods (which are normally sweet and processed), there is a rapid rise in insulin released by the body. This in turn increases your body’s hunger cravings and consequently causes you to eat more food (i.e. more calories), and the vicious cycle continues. One way to break this cycle is to reduce your body’s insulin levels, by reducing simple (bad) carbohydrate intake, or switching to low-carbohydrate alternatives.  This thereby allows the insulin levels to not peak (you will also feel more full), and causes a consequent increase in levels of glucagon (a hormone that stimulates the burning of fat).
Overall, the best option is to opt for healthy and non-processed carbohydrates that are full of nutrients and low in calories. It is easy to include many of the foods from the list below into your everyday diet and watch the weight drop off, feel your energy levels improve, and have a feeling of satiety for longer.  A great way for you to make sure you are on the right track is to discuss this weekly in your mobile personal training sessions.

Examples of Low-Carbohydrate Foods

Vegetables: Carrots, Broccoli, Green beans, Snow peas, Green leafy vegetables, Cauliflower, Zucchini, Squash, Fennel, Celeriac, Asparagus, Mushrooms, Peppers, Eggplant, Radishes, Cucumbers, Cabbage, Onions, Leeks, Spring onions, Celery, Pumpkin, Avocado, Brussels sprout,

Dairy: Milk (low fat), Yoghurts/cheese (without whey), Grains/cereals, Oatmeal, Brown rice
Lentils: Barley, Beans (kidney/chick peas/butter)
Fruits: Strawberries, Blueberries, Blackberries, Raspberries, Cantaloupe, Tomatoes