Author Archives: Luke Scott

In Home Personal Training

In 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 in your 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.

How to lose weight.

How to lose weightHow do I lose weight?
Weight loss occurs when there is a chronic decrease on caloric intake, compared to our energy expenditure. It takes a loss of approximately 7700 calories to lose 1 kilo of body fat. We should all know the energy balance equation
Change in energy stores = energy intake – energy expenditure
What this equation does not take into account is the effect that weight loss will have on energy expenditure.
The energy balance equation can be expressed in a way that will account for the dynamic nature in humans.
Rate of change = rate of change of – rate of change of
energy stores energy intake energy expenditure
When body weight decreases due to chronically depleted energy intake, there is a compensatory decrease in the amount of energy used at rest, as well as during activity when body weight is being carried around.
What does this mean for weight loss?
It means that just decreasing your calorie intake by 250 calories a day below your energy intake will amount to a 1.6kg weight loss at some time. Once this occurs you will need to decrease your calorie intake again to lose weight.
The other side of the energy equation involves the expenditure of energy and includes basal metabolic rate, thermogenesis (heat production) and exercise.
Basal metabolic rate (BMR) is the rate of energy expenditure under standardised conditions. It is important because it represents 60% – 75% of total energy expenditure in the average sedentary person. It is proportional to fat-free mass and after age 20 it decreases approximately 2% for women and 3% for men per decade. Prolonged dieting also influences BMR by decreasing it.

Estimating Basal Metabolic Rate
Males Females
15 x Body weight [kg] + 716 = Calories 12 x Body weight [kg] + 716 = Calories
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
If you are sedentary (little or no exercise) : BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or training twice a day) : BMR x 1.9

Adjustments for age
30-35yr reduce BMR by 5%
36-50yr reduce BMR by 10%
51-69yr reduce BMR by 15%
70+ reduce BMR by 20%
The advantage of using exercise compared to caloric restriction alone in weight loss programs is that there is a higher proportion of body fat lost than lean tissue.
Exercise and Energy expenditure
Physical activity constitutes the most variable part of the energy balance equation, being 5% to 40% of daily energy expenditure. A strenuous exercise session can expend 700-800 calories for a 70kg person. Do the maths. 800 caloris times five days equals 4000 caloris. Half a kilo! The important thing to remember is to not increase you food intake otherwise you won’t lose it.

Is Your Foot on the Accelerator in Life?

Foot on the acceleratorLast year there were 2 amazing statistics that blew me away in regard business:
·         24.1% of founders of start up companies suffered start up burn out; and
·         54.2% of founders who feel their business adversely affected their personal life and health!
So why the hell do we do it to ourselves!?!
And I am one of this start up founders who have their life arse about – sorry about the French!
Seriously, as I strive to make an impact with Justin Tamsett.com in new industries I have been putting in long hours of reading, writing and web surfing. I consider this fun but my wife considers it work!
But when I step out of my life and into a helicopter to look down on my life, I say “What are you doing!”
I am one of these statistics! And what is worse I think I have met the 54.2% of founders of start ups who are suffering on Twitter or in LinkedIn or a Facebook – especially on Sundays!!
Us entrepreneurs are all workaholics! But it is not in our DNA, we can change . . . if we want!
I have never been an alcoholic (though my mum may challenge that as she remembers my days at Uni, I certainly can’t!) but according to TV, you are not an alcoholic until you admit you have a problem.
Well small to medium business owners . . . look in the mirror with me . . . we are all workaholics!
And we bend the truth: “It is not work because I love what I do”
Oh puleaze!!!!
I can empathise with every founder of a start up and owners of a SME because I was like you – skipped breakfast, didn’t work out, checked emails after 6pm, ‘play’ with work thoughts on the weekends. But these actions are killing us – potentially literally & metaphorically.
My wife has been much happier over the past 12 months as she gets up at 5:45am and walks for 45 mins. I hit the pavement 2 or 3 times a week and the gym a couple of times too. By taking time out for ourselves we both feel better about ourselves and together. There is an obvious change to the status quo when we lack time out.
I challenge you this week to take 30 minutes every day (second day if you have not admitted you’re a workaholic) to do something completely unrelated to work that will help you relax: read trashy magazine, watch a re-run of Seinfeld, walk, go to the gym, massage or even sex!
The way I look at it . . . if starting up a new business kills you then why do it?

About the Author

Justin is Australia’s leading fitness business management consultant. He’s worked in the industry since 1989, as a personal trainer, sales manager and health club owner. In fact, he is Australia only consultant who has ever owned a health club for 15 years or more! As an international sought after speaker he really understand how the fitness business works and as a result is the only fitness business coach in Australia. He practices what he preaches with the unique “JT’s Quality Assurance Guarantee: pay what his advice is worth to you!” Follow him on Twitter @JTActiveMgmt or check out his personal blog www.JustinTamsett.com or become a Facebook fan: www.facebook.com/ActiveManagement

Tuesday Newsday – Isn’t it time to ban smoking for good?

After viewing a story in ninemsn yesterday about Hobart and it’s ever tightening anti smoking laws and hearing an interview on the radio yesterday morning form a leading Adelaide lung surgeon calling for a total ban on smoking I too am drawn to ask… Isn’t it time to ban smoking for good?

There are no butts any more.  No buts about whether or not smoking is bad for you or not.  It is conclusive.  Smoking is not like alcohol and other vices that can have little to no harm with small amounts of consuption.  As we have all heard time and time again in the Quit campaigns, every cigarette is doing you damage!

So why are they not banned?

I, as I’m sure nearly every other Australian is, have been personally touched by the curse of cigarettes.  They took my grandfather from my family far before his time was due.  He was an addict.  He found it impossible to quit.  So why don’t we make smoking  impossible to all smokers?

Are the 20,000 something other grandfathers, grandmothers, mums, dads and brothers and sisters lives who are lost each year not worth the hassle?  Or is it that the billions of dollars ending up in the governments coffers too valuable?  Surely the cost to the health system would outweigh that tax anyhow!

Many smokers may argue that it is a lifestyle choice, and that they know the risks they are taking. However other harmful drugs that many people would also claim are lifestyle choices are highly illegal and very firmly policed. Why should cigarettes be any different, especially when you consider that many of those other drugs do not have the direct effects on other people that cigarettes can have. According to Quit it is estimated that over 1500 people die each year as a result of the passive smoke that has been proven to cause lung cancer and heart disease.

Do the non smoking general public really deserve to have those risks imposed on them by people who do choose to smoke cigarettes?

Would you like to see smoking banned for good? Let us know by commenting below.

To view image at original source: http://bit.ly/aPZwFg

The best excuse I heard this week…

Now I’m definitely not one for excuses. I don’t give them the time of day. I have been a personal trainer for almost 9 years now so I’ve heard most of them. Some of them are fantastic and deserve a little credit for their creativity. So I’ve decided to dedicate a post every Friday to the weeks more creative excuse I have heard form my customers or Friday as to why they haven’t or have done something they should have.

If you’ve got something better I would love to hear it in the comments.

I hope you enjoy this because I will!

Is Busting Your Butt Really Worth It?

LOutdoor Personal Fitness Trainingast year there were 2 amazing statistics that blew me away in regard business:
·         24.1% of founders of start up companies suffered start up burn out; and
·         54.2% of founders who feel their business adversely affected their personal life and health!
So why the hell do we do it to ourselves!?!

And I am one of this start up founders who have their life arse about – sorry about the French!
Seriously, as I strive to make an impact with Justin Tamsett.com in new industries I have been putting in long hours of reading, writing and web surfing. I consider this fun but my wife considers it work!
But when I step out of my life and into a helicopter to look down on my life, I say “What are you doing!”
I am one of these statistics! And what is worse I think I have met the 54.2% of founders of start ups who are suffering on Twitter or in LinkedIn or a Facebook – especially on Sundays!!
Us entrepreneurs are all workaholics! But it is not in our DNA, we can change . . . if we want!
I have never been an alcoholic (though my mum may challenge that as she remembers my days at Uni, I certainly can’t!) but according to TV, you are not an alcoholic until you admit you have a problem.

Well small to medium business owners . . . look in the mirror with me . . . we are all workaholics!

And we bend the truth: “It is not work because I love what I do”

Oh puleaze!!!!

I can empathise with every founder of a start up and owners of a SME because I was like you – skipped breakfast, didn’t work out, checked emails after 6pm, ‘play’ with work thoughts on the weekends. But these actions are killing us – potentially literally & metaphorically.

My wife has been much happier over the past 12 months as she gets up at 5:45am and walks for 45 mins. I hit the pavement 2 or 3 times a week and the gym a couple of times too. By taking time out for ourselves we both feel better about ourselves and together. There is an obvious change to the status quo when we lack time out.

I challenge you this week to take 30 minutes every day (second day if you have not admitted you’re a workaholic) to do something completely unrelated to work that will help you relax: read trashy magazine, watch a re-run of Seinfeld, walk, go to the gym, massage or even sex!

The way I look at it . . . if starting up a new business kills you then why do it?

About the Author

Justin is Australia’s leading fitness business management consultant.  He’s worked in the industry since 1989, as a personal trainer, sales manager and health club owner.  In fact, he is Australia only consultant who has ever owned a health club for 15 years or more!  As an international sought after speaker he really understand how the fitness business works and as a result is the only fitness business coach in Australia.  He practices what he preaches with the unique “JT’s Quality Assurance Guarantee: pay what his advice is worth to you!” Follow him on Twitter @JTActiveMgmt or check out his personal blog www.JustinTamsett.com or become a Facebook fan: www.facebook.com/ActiveManagement