Join our OZFIT Team and Training for Tough Mudder 2013

TOUGH MUDDER TRAINING IS FINALLY HERE

If your keen to take on the challenge let us know as we are taking a max of 50ppl! We will be doing a 10 week training package every Sunday morning at 7am. It will be $140 upfront each for the 10 weeks of training plus your seat on the private bus we will hire for the day and a t-shit or singlet to wear on the day! The first session will be on sunday the 9th of June - 11th of August! The tough Mudder event is on Sunday 18th of August! Let us know if your keen the first training session will be at the footy fields where our BOOT CAMPS are held at the capalaba rugby fields! LIMITED SPOTS ONLY so get in quick!!

Also if you need to sign up for the event itself please contact us directly for more information.

It’s going to be tough but fun :)

 

The diet perpetual cycle

If you are in a hole…Stop digging!!

Dieting stupidity…

Read on to see if it sounds familiar or if you have ever felt this way?

You catch a quick glimpse in the mirror or you see a photo of yourself from the last event you attended. It has been a long time since you really looked at what is happening with your body and oh my! Who is that reflection staring back? Who is that person in the photo? Can that really be me? How did I get to be that fat?

If you are 85% of women or 43% of men, your first reaction to fixing the picture will sound something like this… 


“That’s it, I’m going on a diet”

 

So, we dig out an old favourite diet or we search through a magazine or the bookstore for the latest and greatest fat burning, hip shrinking, weight wasting, celebrity drinking formula and/or diet!! 

The one we find just happens to be the 6-week, “Can’t have this”, “Mustn’t have that”, low-calorie, starve yourself diet for the Stars, and of course…it begins on Monday!!

Saturday and Sunday you eat everything you can find that is high fat, high sugar and “Bad”. Sunday night, until midnight, you have your head in the fridge going for it, knowing that tomorrow, life as you know it, has come to an end!!

 

Monday morning you wake up with that sick feeling in your stomach, today is diet day!! You drag yourself out of bed, into some form of exercise clothing and continue the process of dragging by getting your body to the gym, around the block, onto the bike or into the pool. Thinking to yourself how this is not fun and how long before I can stop??

 

Monday morning diet breakfast is the boiled egg, no toast, no butter or the natural muesli-no taste, depending on whether you have chosen the high protein or the low fat, high fibre diet option?

Sunday night until midnight you have your head in the fridge going for it,
knowing that life as you know it, has come to an end!!

 

By 10AM Monday morning, everyone you have seen all morning is having something that you can’t have. Donuts at the morning team meeting, croissants for morning tea, a packet of Tim Tams is being passed around with morning coffees… How are you beginning to feel? Are you jumping out of your skin with motivation, enthusiasm and happiness? Hardly. You will probably be starting to feel…

Hungry? Grumpy? Deprived? Miserable?

 

It is now 3PM on the first day of the six- week diet. You have had your tuna and lettuce salad or your crisp­bread and tomato for lunch, again depending on your protein/carb diet decision. Everyone else went out for Pizza and loved it. Now, how are you feeling?

Depressed? Starving? Angry?

 

Annoyed that you have to be on a diet and nobody else is? If you are a normal person, and definitely a normal female, you will probably be feeling, deprived, depressed, miserable, angry, hungry, even starving. What does one do when one is feeling that way?

EAT!!!

Of course, you eat!! A Tim-Tam, the stale croissants from breakfast, and, for emergencies, the Kit-Kat, you keep in your office drawer. And after you eaten how do you feel? Guilty? Bad? Fat? Out of control? So, you finish the packet of Tim-Tams, annoyed that you’ve broken another diet! Frustrated that it’s only the first day of a six-week diet and you couldn’t stick to it?

 

Now what happens?

 

Now, when you look in the mirror what do you see? “Who is that overweight, undisciplined, guilt-ridden loser? Who cares! stuff it! I will start again next Monday Bring on the junk food, lets have pizza for dinner!!!!”

 

This insane, crazy, stupid diet merry-go-round goes on in some of our lives Monday after Monday after Monday and what does it produce? Negative self-esteem and feelings of failure. Has it ever produced a healthy, happy, fit, strong body? Has it ever produced a positive, happy, strong, healthy mind? NO NO NO NO NO NO NO NO!!!!!!!!!!!!!!!!!!!!!!!

 

We have to get off the dieting merry-go-round and start to think differently…

 

“The definition of insanity is to do the same thing over and over again and expect a different result!”

 

If you expect to fail you will!! If you expect to succeed, you will!!

 

So, how do you get off the diet merry-go-round and achieve the strong, fit, healthy body you deserve?

 

It does not start with your eating plan, your exercise program or how much you drink or don’t. ALL success begins in your own head.

You have to see yourself as a fit, strong healthy person before your physical body can ever hope to follow along!!

Sports people and elite athletes are very familiar with this very powerful tool. The technique is called visualisation and it is the key to your success or failure at anything - especially your fitness and sporting goals. The great thing is that elite sports people and athletes do not own the rights to visualisation. Everyone can use it, at any time, to achieve anything!!.

Here’s how it works … A successful athlete will have won the race, the title, the medal or the game 500 or 1000 times in their own mind, before they ever set foot in the sporting arena. They have heard the crowd yelling their name, they have felt the trophy or medal in their hand and they have already spent the prize money … all in their mind.

 

Imagine the opposite. A world champion swimmer standing on the blocks, waiting to swim, thinking…

  • “I am a loser”,
  • “I can’t swim fast”,
  • “I can’t win this race”,
  • “Everyone is faster than me”

It sounds silly doesn’t it. Is it likely that this swimmer would win the race?

If you really want to lose weight, get fit, be healthy or if your want to achieve any of your important goals, learn to visualise your success.

Everything we do happens twice … The first time, in our head!!

Visualise your goal in your minds eye. Actually see yourself… You are a fit, healthy, strong, lean person. Feel your tight muscles and lean, smooth arms and legs. Touch your smooth skin, shiny hair and strong fingernails. See yourself in the mirror wearing a spectacular new outfit.

 

How does it feel? Do you like what you see? Do you want to feel like this forever?

Now close your eyes and see and feel the following in your mind… You are taking the stairs, not the escalator, or you are walking up the escalator, instead of standing on it. You are choosing a big plate of yummy, fresh, sweet strawberries, grapes, watermelon, pineapple and cherries, instead of the chocolate mud cake and you are so proud of yourself!! You are lifting a heavy box easily, without hurting your back. You are running over the finish line of your first 5KM fun run and you feel fantastic!!

You are making love to the partner of your dreams and you have so much energy you could go all night. And all the lights are on and you love how you look naked!!

The beautiful thing is that your mind does not know the difference between real and imaginary, all it can see is the pictures that you produce and then it will do everything, and anything, to make those pictures a reality.

The scary thing is that the opposite works just as powerfully. If you imagine failure, if you see yourself as an overweight person unable to lose weight, if you see yourself coming last or not achieving your goals. ..You will get what you expect!! Even sadder, even if you do lose weight, get fit, achieve your goals and you still see yourself as fat, unfit or as a non­-achiever, even the reality will not convince you. You will still be exactly what you think you are.

 

Start “seeing” your success in your mind and you will automatically have started to produce the result in reality!!

 

Stop Digging Today!!

Healthy Banana & Oat Slice

This recipe comes from one of my goregous clients who has got me addicted to it!! It tastes very similar to banana bread and it curbs the sugar craving without the sugar. You can also pack it in the kids lunch for school. 

3 Large Ripe Bananas

3 cups of traditional oats

1/2 cup of Pura Veda Mix (from health food shops)

1/4 cup of slivered almonds

1/4 cup od desicated coconut

1 & 1/2 teaspoons of vanilla extract

1 teaspoon of ground cinnamon

 

Preheat oven to 180*C or 160*C (fan force). Grease a 16cm x 25.5cm (base) slice pan with coconut oil.Line with baking paper, extending paper 2cm above edges of pan.

Mash banana until smooth. Add oats, pura veda mix, almonds, coconut, cinnamon and vanilla. Stir until well combined. Spoon into prepared pan. Bake for 30mins to 35mins or until golden. Cool completely. Cut into small bars and enjoy!!



Bring a friend for free

During the week 6th-12th of may (the following monday) you will be able to bring one of your friends to ALL OZ FIT ‘I SURVIVED’ BOOT CAMP session with you for FREE. Your friend has to be someone who is not already a member of OZ FIT Personal Training and have not attended classes in the past.

If your friends decide to sign up to a minimum of 1month with us you will receive a FREE WEEK OF BOOT CAMPS to the value of $30 for signing them up during that week.

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.

Cacao Coconut Brownies

This yummy recipe is still a treat and not to be over consumed but its a great way to get on top of those sugar cravings without eating processed sugar and gluten. Great to take to parties and high tea!
  • 1/3 cup organic coconut oil
  • 1/2 cup cacao powder
  • 6 eggs
  • 1 cup honey
  • 1/2 tsp vanilla extract
  • 1/2 cup coconut flour

Preheat oven to 180*C

In medium saucepan melt coconut oil and cacao powder.
Mix eggs, honey, and vanilla with electric mixer until well combined and fluffy.
Add in coconut oil/cacao powder mix and keep mixing.
Add coconut flour and mix until you have a smooth batter.
(The batter for these is going to fairly liquid!)
Grease 8×8 pan, pour in the batter and bake for 30 to 35 minutes.
Let cool in pan before cutting and Enjoy!

FAT LOSS and why you should not ignore your Metabolic Rate

70% of the total energy you burn off during the day is from your resting metabolic rate. Your metabolic rate represents the amount of energy that is required to keep you alive at rest. It is comparable to the amount of petrol that is required to keep a car engine idling.

 

Another 15% of the total energy burnt during the day is from exercise. The remaining 15% comes from dietary induced thermogenesis. Thermogenesis is the energy required digesting, absorbing, transporting and storing the food you eat.

 

Factors that lower your metabolic rate include…

  1. Being female - due to a lower amount of lean muscle tissue (sorry ladies)
  2. Age - due to the loss of lean muscle tissue with inactivity
  3. Overheating - less energy is required to cool the body than to heat the body

 

Factors that increase metabolic rate include…

  1. Breakfast - kick starts your metabolism for the day.
  2. Cardiovascular exercise - during and shortly after each exercise session.
  3. Moving throughout the day - regular activity forces the body to expend energy.
  4. Weight training - increases lean muscle tissue therefore increases metabolic rate.
  5. Being male - due to the higher amount of lean muscle tissue.
  6. Fidgeting - “fidgeters” are constantly moving and burning energy.
  7. Caffeine - is a stimulant and helps the body to use fat as an energy source.
  8. Cold weather - it takes more energy to keep the body warm than it does to keep it cool.
  9. Spicy foods - slightly stimulate metabolic rate - so spice up your food.

 

These are some of the factors that will increase your metabolic rate. Many of which are related to the amount of lean muscle tissue you have. It is vital to maintain a high metabolism through your life as it is the major factor that determines your weight. SO LADIES START LIFTING WEIGHT TO HELP CONTROL FAT/WEIGHT GAIN

 

The most important, controllable, variable of metabolic rate is lean muscle mass. The only physical interaction that will maintain or increase lean muscle tissue, is strength training.

 

A slight increase in resting metabolic rate will add up to a significant amount of energy expenditure throughout the course of a day. You only have to increase the revs of the engine slightly and your car will burn a lot more petrol. 

 

Quick Tip: Rev up your metabolism. Move more burn more fat all day long

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.

The 6 key points to looking and feeling AWESOME


1. Positive Attitude
  • Speak to yourself, and think like a champion!
  • Surround yourself with the people who are going to support you. 
  • Believe that you will achieve your goals
  • Never, Never, Never Give Up!

 

2. Good Nutrition
  • 2/3 of what you eat should look like it comes out of the ground,
  • 1/3 of what you eat should come from animal products or processed food.

Eat Daily

  • 2 ½ cups of vegetables
  • 2-3 pieces of fruit
  • Carbohydrate: 2-4 pieces of bread, 1 bowl of cereal, some pasta or rice
  • Lean red or white meat 3 x week, white meat or fish other days
  • 300mls of skim/trim milk
  • 1 tub of yoghurt and 1 slice of cheese

 

Note: Chocolate is a processed food, however, sometimes we really need it! We suggest you eat one small piece everyday to avoid deprivation overload.

 

Watch your fat intake

  • Stick to mono-saturated fats such as nuts, avocado, olive oil and fish oils.
  • Cut down on saturated and polyunsaturated fats.
  • Read all food labels where possible, and be aware of foods with more than l0g/fat per 100g of product.

 

Remember there are no good or bad foods just the amount in which we eat them.

 

3. Fluid 
  • 1 litre for every 25 kg of bodyweight plus 1 litre for every hour of exercise.
  • You can live for three weeks without food but only three days without fluid.
  • Just try to drink more than you are drinking now.
  • Check the colour of your urine - clear is best.
  • Drink more water for less wrinkles.

 

4. Move More  

Make every opportunity to expend more energy. Don’t drive if you can walk, don’t walk if you can run. See activity as an opportunity rather than an inconvenience. 70% of your daily calories are burnt by general moving.

 

5. Planned Exercise

100 minutes per week mildly puffing. 2 x 50mins, 3 x 35mins, 4 x 25mins, 5 x 20mins, 10 x 10mins - will all produce the same results

 

5. Lift weights

1-3 times a week using all major muscle groups, 30min of lifting to your potential. KEEP GETTING STRONGER.

 

Attitude is a little thing that makes a BIG difference!!

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.

Apples and Cinnamon Breakfast Quinoa

Servings: 2
1/2 cup dry quinoa, rinsed well
3/4 cup water
1 tsp cinnamon + more for sprinkling
1 tsp vanilla extract
1/4 cup unsweetened apple sauce
1/4 cup of natural sultanas 
1 cup warmed fat-free milk for drizzling (can use coconut, almond or oat milk)
1 gala apple, peeled and diced
1/4 cup pecans, chopped
Combine quinoa, water, cinnamon and vanilla in a small saucepan and bring to a boil. Reduce to a simmer, cover, and let cook for 15 minutes until quinoa can be fluffed with a fork.
Divide cooked quinoa between 2 bowls then stir in apple sauce, sultanas, and pour in warmed milk. Top with fresh cut apples and pecans and a dash of cinnamon.
Enjoy

Berry Mint Smoothie

 

  •      1/4 cup frozen mixed berries
  •      ¾ cup of strawberries, hulled
  •       ½ teaspoon honey 
  •       2 tablespoons low-fat natural yoghurt
  •      ½ cup unsweetened apple juice
  •      ¼ cup roughly chopped mint leaves
  •      3 tablespoons rolled oats
  •       Ice cubes

 

           Place all ingredients in the blender and blend for 1min. Serves 1. Enjoy!

            A great way to start the day!

 

7 secret steps to fitness success

The seven steps below will help you set up your exercise routine and reach your exercise goals. Integrating these steps will help you to create new healthy habits. During the three  months while you’re on the 12 week challenge, there may be times when you falter or lose motivation; return to these steps and remember how far you have come.

BE ACCOUNTABLE 

Think about your health and fitness goals, what do you want  to achieve? You are accountable to these goals and, if you struggle with motivation, remind yourself  of what they are. Keep them in a visible place and remember why you want this so much! 

Training diary
First of all, use your training diary as just that, a diary. Put in all your scheduled workouts at the start of the week and plan your other commitments around them. Your training diary will help you see how much training you will do for the week, let you see if your better at training in the mornings or evenings? Are you skipping sessions? By charting your progress, you’ll be able to see how much you have improved, and there’s nothing more motivating than that! Remember it’s all about consistency and, above all, be honest with yourself.

ASK FOR SUPPORT

Tell people about your plans. Share your hopes and your goals, and ask for the support of your friends, family arid colleagues in achieving these. Also, by saying it out loud, you are taking responsibility for actually doing it, your friends will call you on it if you don’t.

CREATE GOOD HABITS

Get into an exercise routine so you know what you are doing for the week ahead commit to the schedule so you don’t waste energy thinking about if and when you should exercise. Organize yourself so you plan your life around the goal of good health. Find the time of day that suits you best and stick to it, whether it’s cold, raining or hot. If you have to miss a session one day, make it up over the week. The discipline of keeping your training habit will increase your self-esteem and help you to realize that you are capable of a lot more than you originally believed.

 

TRAINING TIP
Training is a metaphor for life. The harder you train and the
more disciplined you are, the more capable you become at
dealing with life’s challenges. You strengthen your character
and your resolve as you strengthen your body. People will
respect you more…you will respect you more.

 

SET ACHIEVABLE GOALS

Set small achievable goals and challenges for yourself. Breaking your ultimate goal into smaller goals will keep you from feeling overwhelmed. Your exercise mini-goals might be something like if last week in your cardio walk-run workout, you ran for 3 minutes then walked for 1 minute, this week try running for 5 minutes with a 1-minute walk. If you ran on the treadmill for 12 minutes at level 8, get onto it and by 12 minutes at level 8.5.

INSPIRE OTHERS

Encourage a friend or relative to exercise with you to go for a walk or run around the block. Not only will this make the 12 weeks more fun, but also it’s the perfect way to encourage someone else into looking after their health and wellbeing. In this small way you are now changing your world. People will be attracted to your new positive and ambitious energy and will look to you for inspiration. Stay committed and watch your influence spread.

MIX IT UP

Variety is essential so try many different exercises. This is why we keep your workouts varied and interesting by introducing new ones when you feel yourself getting bored. Every time you try something new, you expand your comfort zone and increase your confidence.

CHOOSE A POSITIVE ATTITUDE

Failure is a mindset. Don’t let knock-backs or disappointments stop you in your tracks and send you to the fridge. One small hiccup doesn’t mean you should give up forever, remember to let go of that negative self-talk, instead, learn from setbacks and move forwards. If you sustain an injury, let us know so we can modify your program to allow that body part to rest while you still keep moving. If you are tired and can’t be bothered, focus on the bigger picture and remind yourself of your goals, there is a good reason you’re doing this. The more effort you can put in early on, the quicker you’ll see great results, this will motivate you to continue. If a busy time at work upsets your schedule, modify and re-plan your day so that you can still have that time out to exercise. Prioritize and re-prioritize each time you are faced with a setback to ensure you keep going.

Remember, your health is non-negotiable. 

 

TRAINING TIP
If there’s one thing I’ve learnt, it’s that training is all about
consistency. If you miss a workout, don’t forget about it!
No excuses! Re-plan your week so that you can make it up.
Consistency is everything and you must be disciplined
and committed to succeed. ‘Systems don’t fail people, people
fail systems’ …you don’t have to be one of them!

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.

8 REASONS WHY people achieved their Health & Fitness goals with a PERSONAL TRAINER!!

 

  1. “My trainer supervises me 100% ensuring that I am training with correct form and technique so it wont harm my body because its worse than not training at all”
  2. “I work harder with my trainer than I ever would by myself because he doesn’t let me cheat!”
  3. “I love the variation of routine, education and accomplishing my goals”
  4. “My sessions are always fun and challenging, and I have been able to reach a level I didn’t think I could achieved by myself”
  5. “My trainer keeps up with the latest techniques and research, which is great and I like to be pushed past my comfort zone”
  6. “The massage and stretching at the end of the session is just what I need to relax…the encouragement I get from my trainer makes me feel special”
  7. “The new programs, technique supervision and the feeling that I have improved with each session has made me enjoy exercise”
  8. “Before-hand I may not always feel like training, but with the constant support given by my trainer I have changed my attitude towards health and fitness because I know how good it is for me!”

 

 

Health & Fitness with OZ FIT Personal Training is SMART, SIMPLE and FUN!!

Guaranteed to get the results YOU want!!

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.

EXERCISE - Why you should do it!!

Cardiovascular exercise

  • Helps with healthy body composition. Cardiovascular exercise helps your body burn calories. In fact, it burns more calories per unit of body weight than any other form of exercise. As a result, it helps to keep excess body fat down and to maintain an optimum healthy body fat.
  • Elevates mood and relieves depression. Exercise produces endorphins, the body’s natural feel-good hormones. Studies have shown regular physical activity can be more effective at treating depression than medication.
  • Boosts your metabolism. As we get older, we naturally lose muscle mass. Regular cardiovascular exercise can help to maintain vital muscle mass as well as burning body fat, so that we maintain a healthy body composition.
  • Can alleviate PMS and period pain. While there is only anecdotal evidence, many women report decreased PMS and more regular periods.
  • Boosts energy. As your cardiovascular fitness improves, your heart has to work less hard to do the same activities. You have a lot more energy and life becomes more enjoyable as everyday activities like climbing the stairs or running after your children becomes easier.
  • Reduces stress. Cardiovascular exercise is one of the best ways to dissipate levels of the stress hormone cortisol in the body… so don’t reach for the caffeine or bottle of wine without moving your body first!
  • Keeps you young. What better reason to exercise? Regular cardiovascular exercise staves off some of the effects of ageing, such as weight gain and muscle loss, and studies have shown that regular exercisers have a better memory. Keeping young does not only benefit yourself, but also your whole family and your ability to look after them.
  • Reduces risk of heart disease. Cardiovascular stamina strengthens the cardio-respiratory system of the heart and lungs, reducing blood pressure and improving your body’s ability to transport blood fats. So taking regular cardiovascular exercise can be one of the most important personal investments you can make.

 

Strength training benefits

  • Improved strength and power. Improvements in strength and power have a direct impact on the quality of our day-to-day living. Studies have shown that men and women who undertake strength training are able to walk more quickly and for longer.
  • Increased bone strength. Improvements in bone density reduce the incidence of osteoporosis. And the sooner you start bone loading, the greater the protective effect.
  • Increased lean body mass. An increased lean muscle mass will boost your metabolic rate, This means you will be burning more calories in your sleep. 
  • Increased functional fitness. Everyday activities can be performed with greater ease.
  • Improved glucose tolerance. Studies have shown that decreased abdominal obesity, brought about by strength training, improves glucose intolerance, reducing the risk of late onset diabetes.
  • Improved balance and walking gait. Increased muscle strength around the hip and knee joints improves balance and reduces the risk of falls. 

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.

What OZ FIT Personal Training can do for YOU!!

1. IMPROVE your overall fitness.

Recent surveys by IDEA in the US, show that the primary reason people hire trainers is to get professional assistance to improve strength, flexibility, endurance, posture balance, coordination and cardiovascular health. A trainer will monitor your progress and fine tune your program as you go, helping you work your way off plateaus.

2. Reach or maintain a HEALTHY BODY WEIGHT.

Body fat reduction and weight management CAN be achieved with the aid of a qualified personal trainer, who will help you set realistic goals and determine safe strategies, all whilst providing the encouragement you need.

3. Learn to STICK WITH IT.

Sticking with well-intentioned plans is one of the biggest challenges exercises face. Qualified personal trainers can provide you with the tools for motivating yourself for developing a lifestyle that places a high priority on health and activity. A trainer can help you brainstorm ways to overcome your biggest obstacles to exercise.

4. Focus on YOUR unique health concerns.

IDEA surveys show that 50% of personal trainer’s clients have special medical needs, such as arthritis, diabetes or obesity. A personal trainer can help you with these or other issues, including low-back pain, rehabilitation from injury and pre/post natal training. Your trainer can work with your physician, physical therapist or other health care provider to plan a safe, efficient program that will speed your recovery or enable you to reach your health goals.

5. Find the RIGHT WAY to work out.

You will learn the correct way to use equipment, and appropriate form and technique for cardiovascular work and free-weight training.

6. Stop wasting TIME.

Get maximum results in minimum time with a program designed specifically for you. Workouts that use your strengths and improve on your weaknesses are efficient and effective.

7. LEARN new skills.

Want to improve your strength and flexibility for tennis, skiing or golfing? An individualised program can improve your overall conditioning and develop the specific skills you need.

8. Benefit from the BUDDY SYSTEM.

What could be better than making a commitment to regularly meet with someone who will provide you with individualised attention and support?

9. Manage your LIFESTYLE.

Everybody’s lifestyle is different. A personal trainer will help you design a health and fitness program that fits into your schedule, and ensures that it will be maintainable for a lifetime.

10. Take charge of your program and DO IT YOUR WAY.

With the right trainer, you can find the exercise program that works best for you. Are you more comfortable with a demanding program or a gentler approach? How many times a week or month do you want to meet your trainer, and for how long? Carefully choosing a personal trainer enables you to select the type of guidance that will benefit YOU. You can get fit and healthy YOUR way and take ultimate responsibility for you own health.

 

Meet one of the OZ FIT Personal Training’s team today, and discover what THEY CAN DO FOR YOU because

‘your fitness is our passion’

 

 

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.

How do you lose weight?

Do you want the honest answer? WITH COMMITMENT, HARD WORK AND A POSITIVE ATTITUDE, an attitude that means you forgive yourself when you experience setbacks and get right back up to continue on your journey 
 
On a physical level, there are two ways of losing weight: eat less or exercise more, or both. To lose weight, you must create an energy deficit…that is, you need to consume less food (energy) than you actually use. You need to eat fewer kilojoules or calories than your body needs to get through the day; this way, your body will use its energy stores to make up the energy deficit.


 

Understanding this is the basis of successful weight-loss, but clearly there’s more to it than that, otherwise few people would he overweight. Your mind is the key, you have to really want to lose weight and you have to deal with all the blocks your mind puts in the way. Successful weight-loss is all about attitude. What gets you up in the morning early so you can go for a walk? A positive can-do attitude and being organized by having clothes and joggers by your bed. What helps you forgive yourself when you eat too much? A positive attitude and an ability to recognize that one setback does not mean you have blown everything.

 

To succeed in your weight loss, you will need to:
  • accept yourself and where you are right now
  • understand what triggers you to overeat
  • break bad habits and learn new ones
  • develop a strategy for bouncing back from setbacks
  • change your attitude to yourself and learn positive self-talk
  • recognize that an all-or-nothing attitude does not help your weight-loss
  • be responsible for, and accountable to, yourself
  • change your lifestyle.


CHANGE YOUR BEHAVIOUR
Eating a nutritionally balanced diet and exercising are the keys to long-term weight loss. This isn’t a new idea, yet it remains challenging for many people. Why? Because we make poor choices that over time become bad habits, which we then find hard to change. While your current habits and lifestyle have brought you to this point, it has happened over a long period of time. To lose weight, you need to recognize that it will take time to unlearn those habits and develop new responses, so that eventually you will have a new set of habits that support your new healthy lifestyle. Change is always challenging, and successful change takes time. It also depends on what stage of acceptance for taking action you’re at. You might he ready to change, you may still be working out whether change is worth it or you may be preparing to change. Sometimes it’s hard to accept that we have a health problem. We ignore it procrastinate about it or simply deny its existence.

The following are some guidelines for modifying your behavior.


Make one change that will have the most effect
If you’re starting by making one change, choose to change the one habit that will make the most difference to your health. If you want to reduce the amount of sugar you eat, don’t cut out the cake you have once a week, cut out the can of soft drink you have every day with lunch.

Be patient
You didn’t gain weight in a week, so you can’t expect to lose it in a week. Don’t be in a hurry and don’t give up when you fall back into an old habit remember, you’re still learning. Here’s a simple analogy. When you were little, you couldn’t tie your shoelaces. Your parents did it for you. After a while, they took the time to show you how to tie them, then they helped you to tie them. Sometimes you’d forget so they’d show you again, Then you became so used to tying them that you didn’t need help anymore. Now, of course, it’s second nature. The same thing applied with learning to drive a car. Did you give up after your first lesson when you stalled in the middle of an intersection? No. So don’t give up while you’re learning new healthy patterns of behavior. It takes time and perseverance, and it’s completely normal not to get it right straight away.

Be consistent
Modifying behavior successfully is all about consistency. You need to replace bad habits with good habits, created through repetition. Commit to creating your good habits daily. The more consistent you are, the faster you’ll reach your goal. The less consistent, the longer it will take.

Be aware
Often eating is done without thinking, it’s mindless. Start to become aware of what and when you eat. Practice eating with mindfulness, that is, pay attention to what and how much you are eating, and what you’re doing at the same time. This gives you a chance to learn what triggers your overeating. Do you always eat when you’re watching TV? You need to start by breaking the habit. Make a rule that you don’t eat in front of the TV.


MANAGE YOUR ENVIRONMENT
It’s difficult to change your behavior if nothing else changes. Making your home health friendly will help you create and stick with your new habits. Very few people have willpower of steel, so avoid having to use yours in the first place, get rid of all the junk food in your house. Restock the fridge, freezer and pantry with healthy food. Change your routine so you eat only at the table.
As well as your home environment, manage other eating occasions. Eating healthily doesn’t mean you can never eat out or get takeaway. This is a lifestyle, not a diet of deprivation. The secret is planning ahead, what’s the healthiest takeaway you can get? Can you have a healthy snack before you go out to dinner? Any support you can give yourself in learning new behaviors will help make them your habits.

 

CHANGE YOUR THINKING
Good food and exercise are just as vital for our mental wellbeing as our physical wellbeing our state of mind drives our choices and influences our decisions. Generally, the healthier you are, the more positive your mental outlook will be and the less likely you’ll be to engage in unhealthy habits.

Choose a positive attitude and start believing in yourself now, as hard as it may feel; don’t wait to lose 2, 10 or 30 kilos before feeling good about yourself This sets you up to fail and perpetuates the negative cycle. Be proud that you are actively changing your life rather than just wishing for change. Remember what you like about yourself and what you are good at. Change your self-talk — start talking to yourself as you would a close friend. Be caring, sensitive, understanding and friendly. You achieve nothing by putting yourself down. You are your first and most important supporter, and the positive support you give yourself is essential in helping you to lose weight.

 


You need to like yourself now, before you start losing weight. You need to believe that you are worth the effort. Don’t underestimate the power of positive thought, your mind is a powerful tool for creating positive change in your life. 

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.

Why Lose Weight?

You might want to lose weight to look and feel good. Losing weight will significantly improve your health and wellbeing, so it’s also about becoming healthy. Be realistic we’re not all meant to be supermodels or body builders, so aim for a goal weight you can live with, for good. If you lose just 5-10% of your weight and keep it off for a year, you will have significantly improved your health and lowered your risk of weight related diseases, and you’ll look and feel better. So, yes, you may ultimately want to get down to a size 10 or have the buff football player body you had 10 years ago, but success comes in small steps. Begin with a realistic short term goal. Achieve that and then review things from there.


YOUR PHYSICAL WELLBEING
Your body is an amazing machine hut it needs your help and your respect. If you are overweight or obese, you have an increased risk of heart disease, heart failure, stroke, osteoarthritis, Type 2 diabetes, polycystic ovarian syndrome, fertility problems, sleep apnea, gallstones, stress incontinence, some cancers (such as colon and breast cancer), pregnancy complications and high blood pressure. Being overweight or obese is also associated with overall poor health, a reduced quality of life and a shorter life expectancy.
Losing weight has many health benefits. If you achieve a weight that is healthy for you, you will:

  • reduce your risk of heart disease, Type 2 diabetes and a range of chronic diseases
  • achieve a healthy blood pressure
  • lower your LDL cholesterol levels
  • stabilize your blood glucose and insulin levels
  • have fewer medical expenses and require fewer (if any) medications
  • be around to see your kids grow up…and your grandkids.

Type 2 diabetes
diabetes is a disease where your body doesn’t use insulin properly or becomes insulin-resistant Over time, Type 2 diabetes can lead to kidney disease, blindness, stroke, heart disease and circulatory problems (potentially leading to gangrene and amputation.

 

YOUR MENTAL WELLBEING
Another possible effect of being overweight or obese is an increase in psychological problems and negative social experiences (such as discrimination). If you lose weight, you will:

  • improve your self-esteem and confidence
  • reduce the likelihood of depression
  • feel more energetic
  • radiate vitality
  • look and feel fabulous
You will also inspire your family and friends to improve their own health.
Ask yourself if your weight stops you from doing things that you really want to do in life. Everyone deserves a strong sense of wellbeing and you are worth the effort it takes to achieve this. Change your lifestyle and take responsibility for controlling your life. Be committed to good health and give it everything you’ve got this is your life.

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.

New Round of ABT Starts Next Week

NEW ROUND STARTS TUESDAY 16TH APRIL AND THURSDAY 18TH

The ABT circuit class is about to start a new 6 week round. NEXT WEEK! It is a half an hour session held at our ney road studios on Tuesday mornings at 5.30am and Thursday 6am. The class is based around strength, conditioning and cardio focsuing on the Abs, Bum and Thighs. We have only 10 spots available. It is $60pp for a 6 week round per for tuesday session or thursday session! We will do a new intake every 6 weeks. If you are interested get in quick as these spots will fill fast. Contact us today on 0417 738 256 or email us at info@ozfitpersonaltraining.com.au.

 


Exercise During Pregnancy - FACT SHEET

Exercise during your pregnancy can be a very beneficial experience if you are conscious of the precautions to take and knowledgeable about the effects that exercise can have on you and your developing baby. The guidelines and limitations for exercise should start as soon as you know you are pregnant, or begin trying to become pregnant. If you have any specific questions or concerns please ask your personal trainer or obstetrician.

1. Understand that the limitations put on exercise frequency, intensity, and times are for the benefit of the developing baby - not for the mother. Normally, the mother can handle exercise much better than the developing fetus.

2. Avoid Overheating. Your growing baby does not have the same ability to dissipate heat as you do. Consequently, if you get overheated when you are exercising, the baby may be put at risk. This is especially true during the first trimester when the most important growth, cell reproduction and formation is occurring. To avoid overheating

  • Avoid prolonged exercise. Limit the more strenuous phase of your aerobic exercise to 20 minutes or less. Give yourself breaks during the workout to rest and cool-off.
  • Stay well hydrated. Drink plenty of water before, during and after your workout. Take a water bottle with you and make a deal with yourself to drink its entire contents by the end of the workout.
  • Do not use sweating as an indicator of how hot you may be getting. Your core temperature may rise without any accompanying perspiration.
  • Avoid exercising on hot, humid days. Use fans during hot weather.
  • Wear light, loose fitting clothing. Cotton is best.
  • Avoid saunas and steam baths at all times during pregnancy. Your core temperature may be rising without an associated  feeling of being hot.

3. Avoid high intensity exercise. Studies have indicated that when a mothers heart rate stays in a range of approximately 140bpm the fetus has no abnormal responses. However, when heart rate averaged 180bpm, indications of fetal distress were frequently present. This strongly suggests that high intensity exercise needs to be avoided. To keep exercise intensity at a safe level, follow the guidelines:

  • Change from an intermediate or advanced aerobics program to after pace program. Modify the level of impact (do mainly low-impact movements) and use less vigorous arm movements. You may have to modify your program more if you are exercising in a weight bearing mode (aerobics, jogging, using a stair climbing machine etc.) than if you are exercising in a non-weight bearing mode (swimming, cycling) This is because your increased weight will add to the overload effect of the exercise.
  • Learn how to measure your heart rate and check it regularly. For a ten second exercise heart rate check, it should be 23 beats or less. If it is higher, down the intensity and re-check in five minutes to assure that you are not working too hard.
  • Be realistic about the need to exercise in moderation. You do not need to keep up with non-pregnant participants or compete with what you were able to do before pregnancy.
  • Have a prolonged cool-down after the aerobic portion of your workout. Stopping exercise suddenly or going directly from aerobic exercise to lying on the floor can also have detrimental effects on the fetus. Gradually reduce the intensity of the aerobic phase of your workout and, after you have finished, get a drink, move around and cool off before commencing floor exercises or stretching.

4. Avoid frequent and prolonged exercise after week 28 of your pregnancy. Even with moderate exercise intensity, frequent (more than four times per week) exercise after week 28 has been associated with decreased birth weight and gestation duration.

5. An increase in your resting heart rate Is a normal response to pregnancy. If your normal resting heart around 70 bpm, it can go as high as 100 bpm at rest by the end of your pregnancy This is a completely normal physiological change and should not be taken as a sign that you are becoming less fit.

6. Limit the amount of exercise that you do lying on your back. This is of particular concern from your second trimester on. Exercising on your back (as when doing abdominal exercises) could cause a reduction of blood flow your heart and head, causing you to feel faint and light-headed. More importantly, the blood flow to the placenta and baby can decrease. Limit the amount of time on your back to 2-3 minutes and if you begin to feel at all dizzy or light-headed, turn onto your left side and rest.

7. About 30% of pregnant women will experience a separation of the rectus abdominous during pregnancy. If this does occur, abdominal exercises should cease. Even if it is not a problem, it is recommended that you support your abdominal muscle by crossing your hands over the abdominal area (bracing) when doing any crunch-type movements. Do not do full sit-ups at any time. If you continue to do crunches when pregnant, your obstetrician should regularly check the separation of your abdominal muscle. If significant separation or discomfort occurs, stop doing abdominal exercises.

8. In exercise classes, avoid the use of hand weights over 0.5 kg in weight. Heavier weights have been shown to increase the heart rate higher than 140 bpm. New Body exercise classes with no weights are a good alternative to normal aerobics classes. Avoid hand weights if pins and needles are being experienced in your hands.

9. Resistance training during pregnancy should involve low weight, high repetition work with an emphasis on endurance rather than strength training. Avoid heavy strength training. Try to avoid isometric contractions and holding your breath. Do not perform lunges or squats, these may lead to back and/or pubic pain.

10. Strengthen your pelvic floor muscles. Strong pelvic floor muscles will recover better after labour and delivery and will help to prevent stress incontinence. Follow these guidelines when doing the exercises: while seated or lying down, pretend that you are trying to stop yourself from urinating. The small muscles you are squeezing are your pelvic floor muscles. There are two types of contractions, short, quick ones and longer contractions with an emphasis on activating the deeper pelvic floor muscles. You should perform both types, doing up to 10-15 repetitions of each several times a day.

11. Wear a good, supportive bra. This helps to provide support for your enlarging and possibly tender breasts.

12. Avoid rapid changes in direction. As your body shape changes, so does your centre of gravity, which may effect your stability, balance and co-ordination. Sports and exercise classes, which involve rapid directional changes, lots of turns and twists and quick move changes, may put you at risk of injury. Either avoid thus or modify the exercises to make them simpler and less complicated.

13. Be very cautious if you are doing STEP or PUMP classes. For the same reasons as above, you may be at risk of injury or falling when stepping. From the first trimester, lower the step height - preferably working on a platform only - do not use hand weights, do not perform propulsions and do not participate in complicated Step classes. - In the second and third trimester, or at the time that you begin to show, Step classes are not ended because the changes in your body may effect your balance. Step classes should only be done by experienced pregnant exercisers and then, with extreme caution. If you have never done Step classes, don’t begin them during pregnancy. PUMP exercise classes should also be performed with caution and only by experienced PUMP exercisers. There may be risk of back or joint njury with PUMP during pregnancy.

14. Stretch gently. The hormone relaxin is in your body during pregnancy. This hormone causes increased joint laxity, which may make you more susceptible to injury. Be cautious and gentle with stretching.

15. With exercise, pregnant women sometimes experience low blood sugar levels, resulting in light- headedness or faintness. A light snack approximately 2 hours before exercise should prevent this. Carry a small carton of fruit juice to your workout in case this occurs.

16. STOP EXERCISE!! If at any time during your exercise session you feel very hot, faint, dizzy, short of breath, experience vaginal bleeding, have palpitations, blurred vision, disorientation or severe or continuous headaches STOP IMMEDIATELY!! It is also important to stop if you experience lower abdominal pain, tightness or cramping, back pain or pubic pain. If you experience any of these symptoms, consult your obstetrician.

 

Happy Exercising!!

 

Yummy Protein Pancake

I know I have been searching for a protein pancake recipe for ages and I finally managed to find one that was easy to make and tasted pretty good. Here it is

1/2 cup of oats

2 scoops of Vanilla or Chocolate Protein Powder ( I use Reflex Instant Whey)

1 tablespoon of Pura Veda Mix 

1 teaspoon of cinnamon

1 full egg

Enough water to create a batter

1 teaspoon Coconut Oil

1/2 cup of frozen Blueberries  ( heat in microwave til warm)

Heat the coconut oil in a small pan on high heat. Mix all ingredients together until a thick batter is formed. Pour into the pan of oil and cook on medium heat flipping onto both sides. Serve with blueberries on top!!

And Enjoy!!!

10 things you need to know before hiring a Personal Trainer

People buy personal training for lots of reasons these days. Some people want a gym buddy, some people want someone to cheer them on and make them feel good, and others do it just for the social status. This article is written for people who hire a trainer or coach because they want results.

 

  1. You need to be willing to commit at least 3 days per week to the gym. Anyone that tells you, you need less is just trying to get you to buy something. The bottom line is 3 times per week is minimal, 4 times per week is considered effective for most, and some accelerated programs can consist of up to 12 workouts per week.                            
  2. You need to accept that nutrition is largely going to determine whether or not you see results in any type of body transformation change whether it be fat loss or muscle gain. So be prepared for a major diet overhaul.                                             
  3. Real food is more expensive. A head of cauliflower cost more than a box of most cereal. The government has made processed sugary foods very cheap through subsidized crops. Real produce, and healthy meats, especially organic can triple your grocery bill, but it can also triple your results. Bottom line is people have gotten to used to paying very little for fake food. You don’t get a Mercedes for a Kia price. Which kind of body do you want?                                                                              
  4. If you have been eating like crap for more than a year, changing your diet is going to be hard, and you will probably need to use a lot of nutritional supplements if you want fast results.  This is another area where you get what you pay for. Like food, 90% of supplements are junk. But the other 10% are incredibly useful for improving your health and results.                                                                                                                                                                       
  5. You are going to be expected to work hard. A certain amount of griping and moaning is permitted as long as you’re still making an effort to do the work. If it was easy, everyone would have six pack abs and perfect glutes. Effective workouts are never easy. If you don’t dread your workouts a little, they probably aren’t worth doing                                                                                                                                                                                                                         
  6. You need to accept that lifestyle is a nutritional factor. You need sleep, and stress management as much as you need quality food and exercise. If you’re pulling your hair out 18 hours a day, workout 1 hour and sleep 4, you are not going to see any results. If you’re going to spend the time and money on a trainer, you have to start putting your health as a priority in the hours of the day outside of the gym as well.                                                                                                                                                                                                                  
  7. You are going to need to do some things on your own. Unless you are extremely wealthily and are going to spend hours with your trainer every day, you are probably going to be getting some homework. Flexibility work needs to be done 4-6 days per week. Warm-ups eat into workout time, and sometimes if you get the chance walk/run to your PT sessions might be suggested outside of the training time.                                                                                                                                                                                                                  
  8. For the ladies, yes you need to lift heavy weights too. No you won’t start hulking out. Trust me every man on the planet wishes it was that easy that you pick up some heavy weights and the next thing you know your arms are ripping out of your shirt. The variables in which you train determine the effect it will have on you. A good trainer will adjust these variables to meet your goal                                                                                                                                                                    
  9. Alcohol can ruin any good program. The leaner and healthier you are, the more this isn’t the case, but if you are far off from your goals, a little booze can act like a mountain standing between you and the results you want.                                                                                                                                                                                                                  
  10. All trainers are not equal. The fitness industry is one of the toughest ones to sort out the good from the bad. My best suggestion is to find a top level trainer is the type of trainer who takes their job very seriously because they have invested time and money to make sure they can perform at the highest level, getting you the best results. Making sure the trainer has up to date qualificaications, one who actually Lives and breathes the information that they preach and also actually asking how long the trainer has been training clients and how long have they been involved in the health and fitness indusrty? as the goiod ones arent made overnight.

 

In closing remember that getting a trainer is an investment in your health that should actually save you on medical bills, and help increase longevity and quality of life. A good trainer isn’t just going to beat you into the dirt with gruelling workouts, he or she is going to educate you on how to live healthy. You can’t put a price on health, most people just take it for granted until they lose it. If you want a better quality of life, it’s time to start accepting things are going to have to change around here.

 

New Ladies Indoor ABT Circuit Class

ATT ALL LADIES WISHING TO WORK ON THOSE ABS, BUMS AND THIGHS!!!

 

We have the class for you. The ABT circuit class is back for 2013. It will be a half an hour session held at our ney road studios on Tuesday mornings at 5.30am. The class is based around strength, conditioning and cardio. We have only 10 spots available. It is $60pp for a 6 week round. We will do a new intake every 6 weeks. If you are interested get in quick as these spots will fill fast. Contact us today on 0433299695 or email us at info@ozfitpersonaltraining.com.au.