How to become FIT & HEALTHY the simple way

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Most people have heard of the K.I.S.S principle - Keep It Simple Stupid.

 

So, why is it that we make health and fitness so complicated? For example, “to lose weight and gain muscle you need to not eat carbs after 4:37pm, exercise for 27.68 minutes at a heart rate of 163bpm, under the light of a 3/4 blue moon while consuming the milk of a Tibetan yak unless of course your blood type is B positive”

OR

you could move more and eat less junk food!!

 

With our increased knowledge, it seems that modern society has taken the reason for our obesity problem to extremes by explaining it with having the wrong genetics, or a hormone imbalance, or a fast or slow metabolism, or a gland problem. We never seem to blame the fact that we eat too much and move too little. I'm sure our ancestors, while hunting and gathering, never had gland, hormone or metabolism issues, however, of course they didn't have a couch, Doritos and Jerry Springer either.

 

Consider this as a first step for the worst possible diet in the world. (And by "worst diet" we're talking doing laps through the McDonalds Drive Through on a Friday night.)

 

Even if you did not change a solitary thing about your diet and all you did was to start moving more, do you think it possible that you may not gain weight as quickly, or stop gaining weight, or even start to lose weight? Then, spurred on by your progress you might make small changes to your diet. This could perhaps be halving your fast food intake. Not giving it up, just everything in moderation. This is a very achievable first step.

 

Like all things in life, health and fitness is an attitude as much as it is a physical act. But here are your two choices:

 

  1. It is all so complicated that there is no point starting because you won't get the results you want as you can't afford yaks milk and your blood type is B positive.

OR

  1. It is as simple as strength training for as little as 30 minutes once a week, moving your body with huffy puffy exercise for 100 minutes a week, and eating more fruit and veggies and less processed food.

 

If number two is the right choice for you then you are off to a brilliant start!

To get started, try this great action plan…

 

Simple Action Plan

Simply start moving more (walking is great to start with) than you do now and keep increasing your time ideally 100 minutes per week. Once you get used to that, start to up the intensity by jogging in small spurts.

 

Make achievable changes to your diet, eat more fruit and vegetables, and drink more water than you do now.

 

Finally, begin a simple strength routine with advice from your local gym instructor or personal trainer - the good ones are always happy to help.

 

To be honest sometimes in life it is nice to believe that the reason we don't do things is because they are too hard. To admit to ourselves that it is simple and yet we still have not accomplished it is depressing. The truth is even the most complicated things in the world are the sum of simple steps combined.

 

Remember, keep it simple

      to lose weight just move more and eat less

      to gain muscle just lift more than you can now.

After all, it's not rocket science!
 

Author - Luke Smith

Stop Aiming For The Perfect Body and Start Aiming for a Better Version of you!

If you were to begin a swimming program today, would you expect to be swimming as fast as an Olympic swimmer in six weeks time?

If you were to begin a running program this week, would you expect to be running the 100 metres or the marathon at the next Olympics?

For most of us normal people the answer is usually a resounding no!! And why is this? The people who compete in world championship events are what we call elite athletes. People who have been born with a gene pool that puts them into the "genetic freak" category. Top genetics in any pursuit usually belong to 0.001% of the population. People with "perfect bodies" are in that same "genetic freak" categong "The Body Shop" put it beautifully... 

“There are 3 billion woman in the world... And only eight supermodels”
Not exactly an even comparison is it?

So why is it that both men and women will start an exercise plan or go on a diet and expect that in 6 weeks time they will look like "Elle McPherson" or "Brad Pitt"? These people are classic "genetical freaks". Only 0.001% of the population even has the ability to produce the perfect body.

 

Can somebody please tell me what the perfect body is anyway?

If we ask men for a definition of the perfect body, we usually hear "Pamela Anderson" or even "Marilyn Munro". Women seem to pick, "Somebody else's"! This is the best way to be unhappy with your own body and a great excuse for not bothering to try to be the best you can possibly be..."wish for there perfect body".

Why is it that when we look in the mirror, we never see the beautiful eyes, we only see the wrinkles around, the eyes? We ignore the great legs, only to see the cellulite on the legs. We are quick to criticise every single one of our bad points without ever acknowledging any of the good points.

And why is the measurement of perfection always physical? Do we ever aim to be the perfect parent or the perfect boss or the perfect partner or the perfect friend? And what is perfection anyway? Without mistakes? This is just such an impossible, unrealistic expectation.

Stop reading right now. Firstly, find a mirror and carefully pick out all of your great features, head to toe. Study them carefully and appreciate each one in detail. Now write them down. Secondly, write down all of your really good points. Include all of the things that you are really good at, all of the nice things you have done, all of the times when you have made a positive difference in people's lives.

Some people tell us that they haven't got any good points. WRONG... every person has things about him or her that are good. However, if that is what you truly believe, write down the kind of person you would like to be, the characteristics you would like to have and the things about you that you would like people to remember. Now read it everyday and keep adding to the list. You will be surprised how quickly the list grows.

A health and fitness journey should be all about that exactly! HEALTH AND FITNESS!! Not comparing yourself to the girl across the room! Her journey is completely different to yours!  

Quick Tip: Stop aiming for perfection and start aiming to be the best version of you that is happy, strong, healthy and fit! Because you deserve it!
Thought for the day...  “The key to immortality is to live a life worth remembering”

 

by Rowena Szeszeran-McEvoy

10 Tips For A Physically and Mentally Balanced Life

By Garrett J. Braunreiter, CSCS, The Energy Coach

 

Every moment of every day, we have the ability to create for ourselves
new beginnings and new challenges that will help us reach our full potential, and
that all things are possible.

 

It’s easy to get overwhelmed by negative thoughts, people, and circumstances, but we can take steps to understand what it means to live a balanced life. Vital health and peace of mind go hand in hand - you can’t be physically super fit without being mentally super fit as well.

 

More and more people today are interested in becoming truly healthy - not just Physically - but mentally, spiritually, and emotionally as well.

 

Here are 10 tips to keep YOURSELF in balance:
 
1. Exercise.

A well-rounded fitness routine includes strength training, aerobic conditioning, and flexibility. Critical to your success in staying balanced is to make exercise a TOP PRIORITY in your life - and staying committed to it. Being fit helps you to enjoy life. It increases mental sharpness and physical endurance. An energized body helps give you a positive outlook on life, plus you look great, feel great, and reduce your risk of disease.

 

2. Drink 8-10 glasses of water a day.

Water helps transport vital nutrients, regulates body temperature, eases digestion, keeps joints supple, cleans out your body, keeps skin healthy and young.

 

Not drinking enough leads to dehydration, resulting in headaches, fatigue, dizziness, constipation, and foggy memory. Not drinking enough water can lead to excess water weight, because our bodies will store water outside our calls. That’s where you feel bloated and heavy.

 

Water helps the liver do its job more efficiently, namely in metabolizing fat. If you’re not consuming enough water, your liver has to work overtime with its other primary function: detoxifying the body. Water helps maximizes the liver’s efficiency of both jobs, so you keep your insides clean, your weight healthy, and get rid of fat.

 

3. Life is perfect, even if you don’t think it is.

God deals you a hand every day. What you get is what you get. Your job is to do the Best you can with the hand you’re dealt. That doesn’t mean you have to “lie down and play dead.” What can you do better today to make your life MORE perfect tomorrow? Know that YOU can create YOUR dreams, no matter how difficult life can be at times.

 

 

4. Feel the fear and do it anyway.

Helen Keller once said, “Life is either a series of adventures, or it is nothing.” We all have this shield of armour that protects us from some aspect of life. This shield is your comfort zone. And that comfort zone is a haven for disintegration. When you take off this armour, the only thing you’re risking is GROWTH, a wonderful life, high energy, and a leaner body.

 

5. Be a daily visionary.

Visualize your goals and your dreams – EVERY DAY!! Take a five-minute break from your

Computer, stop off on the side of the road in between sales meetings, and create a motion picture on the screen of your mind of your goals, your dreams, of how you’d like your life to be.

Visualize yourself already in possession of your wishes.

 

6. Feed your body well.

Your diet can help prevent illness and disease. Some 300,000 deaths per year are a result of poor lifestyle choices, and nutritional habits are one of those poor choices.

1)   Eat at least 5 servings of fruits and veggies a day,

2)   Eat at least 4 balanced meals a day,

3)   Eat a variety of fruits and veggies, in different colours, These colours will give you a greater spectrum of valuable disease- fighting nutrients. As well as good sources of proteins, healthy fats and grains.

 

7. Live in the present.

Yesterday’s gone. Tomorrow never comes. Be fully present each moment and free YOURSELF from the ball-and-chain of yesterday and tomorrow.

Everything is always in the present moment, so…LIVE IT FULLY!!!

 

8. Live with integrity.

You talk the talk, but can you walk the walk? Being in integrity means you really are who you appear to be. How you live your life is reflected in your commitments, your values, your beliefs, your sense of right and wrong. When you live in harmony with what you believe in, you have peace and happiness flowing into your life.

 

9. Develop high self-esteem.

You already know how you benefit from a high self-esteem. People who you care about benefit, too. Let go of your emotional baggage, treat yourself with respect. Your attitude - how you think, feel, and act - mirrors how you feel about yourself.

 

10. Live respectfully.

You are NOT at the mercy of your circumstances. George Bernard Shaw said,

 

“The winners in life look for the ideal circumstances, and if they cannot find them, THEY MAKE THEM.”

 

Are YOU letting your present results and circumstances control YOU?

Are YOU making things happen?

8 Week Body Blitz - Back by popular Demand!!

Ok guys get in quick ONLY 5 SPOTS REMAIN!!!

The 8 week boby blitz is designed for people who want to take their body to the final level, people who want abs, tonned muscles and most of all have a body they are confident in.

 

We only take on 15 clients in this weight loss program and the results speak for themselves. Learn what foods to eat that promote fat burning, you will be surprised with how much food you actually consume.

 

Train hard now to look your best for summer. For more information click on the link below. Sign up now and you will receive your pre-body blitz clensing detox meal plan.

 

http://ozfitpersonaltraining.com.au/programs/8-week-body-blitz.html 

 

 

Saul Edmonds

Roundhouse: All our endeavours are highlighted by our strong belief in the collaborative process and creative powers that bind them. We are dedicated to developing great design and to making your next project a success.

LADIES 8 Reasons you should get in the gym and lift some weights

 

1. You Will Reduce Your Risk of Type 2  Diabetes. The more muscle you have, the more insulin receptor sites you have, and the more sensitive they will be. Increased muscle tissue helps to prevents type 2 diabetes, a metabolic syndrome
 
2. You Will Fight Heart Disease. Strength training will improve your cholesterol profile, body fat and blood pressure. 

 

3. You Will Be Able to Fight Back Pain and Arthritis. At 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease arthritis pain and strengthen joints. plus, the preventative effects that strength training has are huge. 

 

4. You’ll Be a Stronger Woman Physically. Studies have shown that weight training increases a woman’s strength by 30 to 50 percent. Extra strength will make it easier to accomplish daily activities, such as lifting children, carrying things, gardening, playing with grandchildren. Pound for pound, women can develop their strength at the same rate as men. 

 

5. You’ll Be a Stronger Woman Mentally. In addition, a Harvard study found that 10 weeks of strength training reduced symptoms of clinical depression more successfully than traditional counseling did. Women who weight train commonly report feeling more confident and capable as a result of their program. The mind and body are connected therefore, physical strength will transfer to mental strength. 
 
6. The more lean tissue you have the longer you may live. It is a far better predictor of longevity than total cholesterol or blood pressure 

 

7. The more muscle you have, the more calories you burn at rest. It is estimated that for every pound of muscle you gain you burn an extra 50 calories a day! compare this to a pound of fat that burns just 2 calories. 

 

8. You will dramatically decrease the risk of osteoporosis. Increasing bone density through good strength and weight training is key prevention of this problem and will significantly improve in women who already have the condition. 

 

As you can see, the benefits of weight training are essential to a happy, healthy, slim, toned you! So hit the weights – and get ready to reap a host of health benefits that you probably never imagined possible with this lifestyle tweak.

OZFIT is back for 2014 and ready to make your Health and Fitness Goals a reality!!!

Well the new year has arrived and most of us have enjoyed the holiday season with lots of sweets and treats! But now is the time to refocus our minds on our health and fitness goals whether its weightloss or muscle gain. Do not be disheartened if you have gained a few kilos over the christmas period because we are here to help. OZ FIT is back for 2014 and we are ready to kick into overdrive “Operation Get Healthy and Happy”!!

At OZ FIT Personal Training we have a lot to offer with programs to suit all budgets and goals!! We can individualize personal sessions to suit your goals which includes nutritional advice and assistance because nutrition and exercise go hand in hand when it come to achieving weightloss success.

We also have a range of group sessions available from Bootcamps to Ladies ABT circuits and CHIX in MITS Ladies Boxing, if you like the group atmosphere!!

Our most popular events of the year are our highly anticipated 12 Week Challenge (February and September) and 8 Week Body Blitz (June) which is where the magic happens and our biggest success stories come from.

If you would like any information about our services and prices please don’t hesitate to contact us today at info@ozfitpersonaltraining.com.au or call us on 0433 299 695.

Because your fitness is our passion!

8 Week Body Blitz

This is the results from our first 8 WEEK BODY BLITZ for OZ FIT Personal Training. As you can see thease guys have achieved amazing results in the short period of time. We are very proud of their achievements and we are very pleased to have been able to assist them in their journey toward their ultimate goals.