Lazy Sunday @ National Gallery of Victoria

Hooray! It’s Sunday again, but what to do? After you have had your much deserved sleep in and breakfast in bed. How about treating yourself to a little bit of fine art?

The National Gallery of Victoria is a relaxing way to spend an afternoon wondering through the  galleries of artworks from Australia and all over the world. Infact there is so much to see that they have spread it out over 2 locations. Which also means that a walk between the 2 can add to all the exercise you will be getting while trawling through the thousands of pieces of art the NGV has on offer!

The NGV international centre is located @ 180 St Kilda Rd and the Ian Potter Centre: NGV Australia can be found @ Federation Square.

If you would like more information about exibits currently showing you can check out the NGV website here.

Just for fun if you have a pedometer laying around the house you can take that along and see how many steps you can get in while going through the NGV. I would love to know your result.

Enjoy your Sunday!

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



Lazy Sunday @ The Melbourne Aquarium

Well folks its everybody’s favourite day again…Lazy Sunday. Perfect for getting a sleep in the morning and getting out and about in the afternoon.

But with the weather forecast looking pretty ominous for today, the options for an enjoyable Sunday afternoon become a little bit limited. Enter the Melbourne Aquarium, fully undercover and sheltered from the weather it boasts some of the most amazing creatures from all reaches of the deep blue sea; from tiny fish to penguins, sharks and stingrays. The Melbourne Aquarium has it all to see on a Sunday afternoon.

For those of you who are really game the Melbourne Aquarium also offers diving experiences allowing you to get up close and personal with the sharks. A not to be forgotten experience that is sure to get your pulse pounding.

To check out the schedule of things happening at the Melbourne Aquarium on Sunday and for any further information  jump onto their website.

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



Tuesday Newsday – Are You Getting The Best From Your Employees?

Corporate Fitness MelbourneIt has been proven time and time again that leading a lifestyle of exercise and healthy diet equates to better health and improved performance. But performance is such a broad term that it is often misunderstood. When you think about exercise & performance together it is usually about doing your 5km run 10 seconds quicker or getting an extra couple of repetitions out when pumping the guns.

But what about the effect of exercise on workplace performance? Think about it. A healthy employee is likely to be able to focus on tasks for longer, make less mistakes, work the hours required and their commitment to a healthy lifestyle also shows that they are able to stick to a task and not make excuses to avoid it. A healthy diet will fuel the brain for proper functioning which again will lead to better workplace performance.

There have been numerous studies that have shown the beneficial effects of a healthy lifestyle on workplace productivity. One study conducted by Medibank found that workers who have poor health behaviours are likely to have up to 9 times more sick days annually than  healthy employees(18 days compared to 2 per year).

So how do you get the most from your employees? Initiatives such as work place health and wellness programs have been shown to not only have significant improvements in employees health which greatly reduces absenteeism. But also a vast economic benefit as a result. In 2005 an analysis of 56 different studies was conducted to help determine the effectiveness of the inclusion of workplace health and wellness programs. It found that on average the cost:benefit ratio resulted in a saving of over US$5 for every US$1 spent on a wellness program.

So the benefit is not only evident for employees as they will receive a great boost in physical and mental health as well as an improved lifestyle. But also for business as they receive economic benefits from reduced absenteeism, decreased presenteeism, increased employee job satisfaction and it can also help attract new employees to business.

For programs such as these to attract the most success, it is important that the CEO, department heads, etc also get involved and lead the initiative from the front, showing their commitment to improving health and improving performance in the workplace and in life.

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Our 10 Best Posts… So far.

We have been focusing on our blog for around a month now and I think we are starting to get a few things right.
We are getting around 600 visits a month on our blog now and it’s growing at a rate of over 100% per month so things are looking up!
So after as bit of a re-cap we thought we would bring you a list of our best blog posts so far.
1.  How I lost 60kgs.
2.  Why Mobile Personal Training Rocks My World (And How It Can Rock Yours Too).
3.  How to lose weight.
4.  The Problem of Illegal Performance Enhancers. Pt 1.
5.  The Problem of Illegal Performance Enhancers. Pt 2.
6.  Visualisation
7.  Tuesday Newsday: Caffeine in Sport
8.  Functional Fitness Training
9.  Is MasterChef making Australia fatter?
10.  How to get a body like Elle Macpherson’s
So whats your favourite?



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.