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  • 5 Tips for Beating the Cold and Flu
    Around this time of year avoiding the cold and flu seems almost impossible. On top of this, those that participate in lots of hard training can be more susceptible to getting sick. The good news is, there are things that…
    Written on Friday, 06 July 2018 18:11 in Blog
Bryan Teodoruk

Bryan Teodoruk

Friday, 06 July 2018 18:11

5 Tips for Beating the Cold and Flu

Around this time of year avoiding the cold and flu seems almost impossible. On top of this, those that participate in lots of hard training can be more susceptible to getting sick. The good news is, there are things that we can do to minimize our chance of getting sick as well as decrease the severity of the cold or flu in the case that we get it. Here are 5 tips for boosting your body’s immune system:

1. Get enough Vitamin C.

This is probably one of the easiest vitamins to get. Vitamin C is plentiful in citrus fruits (oranges, mandarins, lemons, grapefruit), berries, capsicums, tomatoes and dark green leafy vegetables like kale and spinach. Whilst having enough Vitamin C doesn’t necessarily stop someone from getting sick, there is some research suggesting that it could reduce the length of time that someone is unwell.

2. Plenty of vegetables

Having a good variety of vegetables within the diet provides the body a range antioxidants, vitamins and minerals. This will likely be better than trying to supplement individual nutrients or reaching for a ‘supergreens’ mix. Aim for 5 serves (5 cups of salad vegetables, or 2.5 cups of cooked vegetables) throughout each day. When it comes to vegetables, eat the rainbow - the more colours the better.

3. Get enough sleep

It is recommended for the average adult to have between 7-9 hours of sleep each night. Whilst a very small portion of people may be able to get away with less, not getting enough sleep causes stress on the body, which can result in the body being less able to fight off colds or bacterial infections. Treat yourself to a sleep in!

4. Put in enough fuel

Carbohydrates are the main fuel for the body. Having enough fuel in the body also plays a role in stopping us from getting sick. People on a low carbohydrate intake along with intense exercise regimes causes the release of stress hormones that can be responsible for depressing immune function making them more likely to catch a cold or the flu. Make sure to fuel properly before, during and after exercise to minimize the chance of getting sick.

5.Eat probiotic foods

Probiotics contain good bacteria that are responsible for keeping the digestive system healthy. Research has shown that having enough good bacteria in the digestive system can be protective against infections as well as help to fight off the cold and flu more quickly. Try to get more fermented foods and drinks into your diet – Yakult, kimchi, sauerkraut, pickles, yoghurt, sour cream, miso, kefir, kombucha.

Wednesday, 14 February 2018 10:46

30 minute workouts, do they work?

If you talk to people who go to the gym to workout and ask them how long a good workout usually takes, they will often answer with; “it takes a good hour to get in a good workout”, or even; “if I don’t spend 1 ½ to 2 hours in the gym, I just don’t get enough from my workout”.

 

Based on these kinds of typical responses, you can imagine how surprised many of these same people appear to be when I tell them that I only workout for 30 minutes a day, yet still get the kind of results that they do! Many of them will say, no way you only workout for 30 minutes a day! How can you ever get results doing that?

 

At Body Blitz Personal Training Studio, most of our clients commit to 30 minute sessions 2-3 times a week. We believe that a hard 30 minute workout delivers the same effectiveness as if you were to spend an hour on your own.

 

The plain fact is there are a lot of people who have such busy schedules that finding more than 30 minutes to dedicate to a workout is just impossible. It’s not that they don’t want to do it; there just aren’t enough hours in the day to be in the gym for 1 to 2 hours at a time.

 

If there was a way to get an effective workout in 30 minutes however, then perhaps they could spend half of their lunch hour in the gym, and the other half eating their lunch. That would be perfect, wouldn’t it? But is it really possible to do a workout in 30 minutes that will bring real results? The answer is a definite yes, but you will need a few simple strategies to make it happen.

 

Here are some tips on how to make your workouts really work in only 30 minutes a day if you are working out on your own.

 

To start with, make sure you have a plan for each day. Write down all of the exercises you will be doing for that day and write down all of the weights you will be using for each exercise. Write down how many sets you will be doing for each exercise and how many repetitions you will be doing during each set.

 

Do split body part routines. For example, on Monday and Thursday, do legs, arms and abs. On Tuesday and Friday, do chest, back and shoulders. This way you only have half of your body parts to work on each day cutting down significantly on time spent in the gym.

 

Upon arriving at the gym, set up as many things as you can in advance so that when you get started, you can keep moving from one exercise to the other without wasting time getting the next piece of equipment set up. This way, you can go straight through each exercise without stopping, take 1-2 minutes rest, and then simply repeat until you finish all of your sets.

 

Avoid socialising. While being friendly is ok, don’t let yourself get distracted by having a conversation with others in the gym. Remember, you only have so much time and 5 minutes spent talking rather than exercising is 5 minutes wasted. Explain to people wishing to talk to you that you are on limited time and you just can’t stop what you are doing at the moment or better yet, put on a pair of headphones before you begin your workout; they’ll get the clue.

 

 

Lastly, and most importantly, train with intensity. Shorten rest periods as it's hard to get a good workout in if you're resting 2-3 minutes between sets. Consider doing supersets with opposing muscle groups so you can get twice the amount of work in. Think push & pull or upper body & lower body.  Throw in some high-intensity intervals or short cardio blocks between groups of exercises or sets.

Thursday, 21 December 2017 10:10

Holiday season tips!

We all know that maintaining your diet and weight loss plan during the holidays can more than a little difficult.  In fact, maintaining your ideal weight during the holiday season can seem almost impossible.

So, what can we do in order to keep unwanted weight off?  After all, our homes are usually filled with sweet treats, cakes and other goodies, and they can be pretty tempting—even for the most ‘healthy’ of us.

Here’s a few tips to get you through the holidays.

Just a Nibble!

Have you ever noticed that when you start eating a rich dessert it tastes so good, but by the last bite, you’ve had enough?  One way to keep the weight down is just to enjoy a few bites of that delicious cheesecake or chocolate fudge brownie.  No one says that you have to completely deprive yourself of holiday treats—just limit how much you eat!

Enjoy the Company, Not The Cake!

Many people think of holiday parties in terms of the foods that they’ll get to eat (or have to avoid) instead of the real reason for the celebration—the company and conversation.  If you keep yourself busy chatting with friends, you’ll be less likely to invade the snack table.

Don’t go on an empty stomach

You’ve likely heard the grocery store trick; don’t go shopping when you’re hungry because you’ll only end up buying more.  Well, the same can work for holiday parties!  Eat some healthy snacks to line the stomach before you get to the party and stick with the healthy foods during the party and you’ll be less tempted to binge on the bad stuff.

Drink Water

If you were to add up the calories that you’ve probably consumed in soft drink, fruit punches and alcoholic beverages at parties, you would likely be amazed.  You can gulp down hundreds of calories without even realizing it if you’re not careful!  Instead of one of these high-calorie drinks, make it a habit to drink water or a sweetened drink if you can’t go without.

Create an Eating Schedule

It wouldn’t be fun—or realistic—to try and get through an entire party without at least sampling some of the treats.  But instead of heading instantly to the food table and loading your plate—and then suffering the rest of the party because you want more—try spacing out your snacks for the entire party.  Plan on taking a nibble of something about every thirty minutes.

Wednesday, 06 December 2017 13:42

6 reasons you should be foam rolling

Foam rolling is a technique for treating pain and loss of movement in a skeletal muscle by making the affected muscles relax, thereby improving the circulation of blood and lymph and also simultaneously stimulating blood and lymphatic circulation, and also stretching the affected muscles. It is employed as an alternative medicine approach by enthusiastic athletes and physical therapists and athletes to promote and facilitate recovery of the muscles. Foam rollers are very cost effective and tends to be more convenient to carry out than deep tissue massages. The technique has become increasingly notable as further findings shows the many benefits of the technique in muscle recovery.

Some benefits of Foam Rolling:

Loosens up the muscles – Not carrying out any kind of stretching exercise like foam rolling before performing a workout exercise will likely bring about feelings of tightness and loss of movement in the muscles and this result to inability to carry out the workout session effectively and inability to apply the necessary intensity that will get to the target muscles. When this becomes the case, foam rolling is very efficient in relaxing the muscles before embarking on a workout session to ensure a more effective exercise outing.

Prevents Occurrence of Injury – The feeling that comes with loosening tight and weak or immovable muscles by way of foam is almost synonymous to the level of relief that comes with a deep tissue massage because of the foam rolling principle which involves pressing the whole of the body weight against the roll and also ensuring some good amount of pressure is directed to the muscle.

Decreases Soreness: Foam rolling technique has the advantage of reducing the chances of muscle soreness by promoting and facilitating flexibility and increasing the blood circulation. Foam rolling can be effective in decreasing muscle fatigue and muscle soreness.

More Cost Effective: Foam rolling is similar to going to a massage therapist to get a deep tissue massage without the price tag. Obviously you have to do the work though!

Returns Lactic Acid Return to the Body: In cases of prolonged and tedious exercise sessions, the body builds up a substance called the lactic acid or lactate. Lactic acid buildup more often than not brings about cramps and the earlier stages of fatigue, more especially after long duration exercise. Foam rolling practices help accelerate and facilitate the body’s effort in breaking down lactic acid after a workout session.

Promotes Nutrient Exchange: Foam rolling practices promotes blood and lymph circulation and by so doing nutrients from food intake and waste products of metabolism are exchanged more efficiently at the cellular level of existence, thereby bringing about overall improvement cellular function.

 



Wednesday, 29 November 2017 14:38

What is Mindful Eating?

 

Mindful eating is a dietary habit based on the principles of mindfulness, a concept believed to have originated from the practice of Buddhism. Mindfulness is a type of meditation that enables practitioners recognizes their physical sensations and their emotions and also provides the ability to cope with the demands of these factors. Mindfulness has helped in the treatment and management of many psychological conditions like eating disorders and other food related behaviors, depression and anxiety. Mindful eating in essence is basically about making use of the practice of mindfulness to achieve a state of complete attentiveness to one’s experiences, desires, and cravings during eating.

Additionally, mindful eating has to do with eating your food slowly, attentively and without any distraction. It’s not just enough to say don’t talk while eating but involves paying attention to and recognizing physical and psychological hunger cues and stopping eating when satiety sets in. it also involves the ability to differentiate between actual hunger and non-hunger activators for eating, getting one’s senses involved by being conscious of colors, smells, and tastes, learning to cope with the feelings of guilt and anxiety that has to do with food and eating. Additionally, mindful eating also cuts across the ability to feed or eat to achieve and maintain a state of general well-being and also being aware of the effects of food on one’s physique and thoughts.

Why Try Mindful Eating?

We are faced with an abundance of unending food choices in every day of our lives in our society today. As a result of the speed at which our society is paced today, distractive tendencies have shifted our focus from the very act of eating, making us care more about televisions and the media. Making us approach eating with a mindless and often quick attitude. This, however, can pose some problems since the human brain needs at least 20 minutes to register satiety from eating. So for people that eat very fast, the signal for satiety may not register in the brain until too much has been consumed. By mindfully eating your food, your attentiveness is restored to your food and eating becomes an act of consciousness rather than a reflex action done hurriedly.

Mindful Eating and Weight Loss

As we already know, most dietary plans geared towards weight loss fail to meet up with expectations when assessed on the long run. As a result, majority of the overweight persons who manage to lose some of their body weight revert to their original weight or even add more before the commencement of the weight loss program. Disordered eating conditions like binge eating, external eating, and food cravings have been found to be associated to this occurrence. By altering the way we think about food and eating, we replace all negative thoughts and feelings concerning food and eating with awareness, consciousness and positive feelings about good health from healthy and conscious eating.

How to Practice Mindful Eating:

For the complete beginner or newbie, there are of course many simple ways to kick off, like practicing trivial and simple things which are basic table manners like eating your food more slowly and without hurry, chewing completely and thoroughly, putting out distractive elements by turning the television off and staying away from the phone during eating (this can be seen as a time to charge your phone, so you can plug it in in another room while you’re in another eating), eating quietly, and finally focusing on how the food you’re eating is making you feel, and of course stopping when satisfied.

 

As a beginner on mindful eating, it is best to choose one meal each day, and then focus on these points highlighted and discussed above. Once you're able to do this, mindfulness becomes part of you and more natural and more meals can be incorporated.

Friday, 03 March 2017 16:01

How to stay active on your days off

Feel like you’ve got your Monday-Friday exercise and food regime under control only to have it fall apart on the weekend or on your days off? Here are some of our tips to staying active away from the gym, to help you continue to reach your goals, or minimise the damage when you stray!

1. Go for a walk or jog

Walking and jogging is free, good for you and can assist with helping your muscles recover after a hard week of training. Feeling sore or stiff? Light exercise can help us recover more quickly and helps to reduce the damage from an indulgent day of eating or drinking. Win win. You don’t have to go far, even a 30 min walk around the local neighbourhood is better than nothing at all.

2. Cycle

Cycling is a relatively inexpensive way to keep active during the weekends and can be a good family activity too. Grab the bikes, pack a healthy lunch and take the family out for a day at the park. Inexpensive, fun and the kids will be happy too.

3. Swim

If you’re lazy to drive, make a day of going to the local pool. Soak up some sun and get active in the water. Otherwise, if you prefer the beach, that is also a good option. You don’t have to swim laps, but being out and about is likely better than being inactive at home where you can constantly go to the cupboard.

4. Hike

There are literally hundreds of different trails and walks that you can do in and around Sydney. Pop on the trainers, grab a hat, sunscreen and some water and head out to a trail. Depending where you go, there are some great places to explore and great views to be seen. Take the kids a long to keep them active too! (and away from their iPads)

5. Housework

Last but not least, housework, be it gardening, vacuuming, mopping or car-washing are all ways to make sure you’re not sitting at home doing nothing. It’s definitely the least exciting thing on the list, but it means you’ll probably finish off what you’ve been meaning to do for months (hello overdue car wash) and is better for your lifestyle than sitting around.

 

One final tip – plan ahead. Just like with your food, not planning ahead will likely result in you doing nothing at all and sitting at home watching TV and eating chocolate. Look at the weather for the weekend a few days in advance so you can plan where you want to go and what you want to do. This can be the difference between a weekend lifestyle that stunts or reverses the efforts you put in during the week and a lifestyle that gets you closer to your exercise goals.

Friday, 23 December 2016 11:29

Alcohol and the holiday season.

Christmas is right on our doorstep and with the year wrapping up, begins festivities and celebrations. With the celebrations comes food and with the foods come drinks. While there is nothing wrong with having alcohol, having too much can leave you with more than just a pounding headache. On average people gain between 0.8-1.5kg over Christmas – weight that is usually never lost afterwards. If you don't usually drink, there's no reason to start now!

Alcohol:

 

  • Is liquid calories – it doesn’t make you feel full or satiated and is not nutritionally beneficial to the body
  • Dehydrates the body
  • Impairs hormone regulation
  • Disrupts sleep (meaning recovery is delayed)
  • Can make you want to reach for ‘hangover’ food – usually high in calories!
  • Impairs your decision making and willpower – meaning those off-limit foods might become not so off-limit.
  • Is usually served with other energy-dense foods

 

While alcohol is never inherently ‘healthy’ – it can help us to relax and unwind when drunk in moderation. If you’re hitting the grog to forget how awful your day or week has been, it may be beneficial to reevaluate your situation. To help you get through the holiday season and to assist with making the most informed decisions possible, here is a calorie breakdown of some common drinks –

 

  • Glass of wine (120ml) – 94 calories
  • Whisky/Vodka/Scotch (1 nip – 30 mL)  – 67 calories
  • Schooner of full strength beer – 160 calories
  • Schooner of light beer – 112 calories

 

While spirits may be the lowest in calories for a nip, they are usually taken with something sweet, soft drink, juice, energy drinks even, all which are laden with sugars, which can add as much as 100-200 calories to our drinks. Have a few of those and you’ve drank your day’s energy expenditure not even including food! As with anything, on their own, in moderate amounts (1-2 drinks), alcohol isn’t as bad as it seems. Here are a few tips to get you through the holiday season:

 

  • Try to make healthy choices away from the special occasions that you know you will eating and drinking more than usual. Have a smaller breakfast and lunch if you know you’re having a big dinner.
  • Be prepared – possibly have a snack before going to a feast so that you don’t gorge yourself too much
  • Alternate alcoholic beverages with water – this might mean you might half the drinks (and calories)
  • Avoid mixers (soft drinks, juice etc.) which can add a tonne of sugar you don’t need to your drinks
  • Make sure to rehydrate before you sleep and in the morning as soon as you wake up
  • Moderation is the key! Savour the few drinks you will have, to stop you from reaching for more.

 

 

Stay safe, stay healthy and we’ll see you in the New Year.

Wednesday, 07 December 2016 15:57

Staying healthy over the holiday season

In the blink of an eye, holiday season is upon us again and with it the work parties, celebrations with friends, family and colleagues and for many, some ‘holiday weight’. It is understandable that most people will likely indulge a little over these few weeks, but how can we stay realistic and true to our training goals?

Get back on track as soon as possible.

Don’t let the ‘holiday season’ start 3 weeks before Christmas and end in February. Set yourself the days that you will indulge, be it your week on holidays, the few days leading up to Christmas or only on days that you have special events. On days when there is nothing on, try to be active – go for a walk, a hike, a swim or do a workout and eat your normal healthy diet.

Be mindful of portions at special events

One of the defining characteristics of the holiday season is the immense amounts of foods that are available at family festivities or work functions. Pick and choose what you are going to eat. Don’t deny yourself the luxury of trying everything, but don’t have large amounts of food. Opt to fill up your plate with healthy foods and a small portion of the unhealthy to treat yourself. Be mindful of soft drinks and alcohol too. They have calories too!

Look out for what’s in your cupboard or pantry

Many people seem to stock up on the unhealthy snacks during this time for their guests and visitors. Make sure they are gone by the time your visitors leave or you will end up eating all the leftover snacks you bought for everyone else!

Cook at home where possible

The festive season is also a time where we seem to eat out a little more frequently. Try where possible to cook up a storm at home. At least you are in control of the portions and the ingredients. It will likely save you some coin too!

 

That said, make sure to enjoy yourself, enjoy food and enjoy the company of family and friends over this holiday season. Make sure you squeeze in a good workout where you can too!

Will eating 5-6 times a day will boost my metabolism?

This is a common myth that has been floating around for a while that is said to help us boost our metabolism, and enhance our fat burning and improve our weight loss efforts all in one. Unfortunately, there is no difference between eating 5-6 small meals a day compared to 3 meals a day!

When energy intakes (calories and kilojoules) are the same, how often you eat doesn’t really matter. Different meal frequencies does play a role depending on your goal.

Scenario 1: A woman trying to lose weight would generally be eating between 1200-2000 calories a day. Split over 6 meals, that’s 200-300 calories (i.e. not a whole of a food). This person is likely never to really feel full and will likely be hangry all the time! In this case, it would likely be better to eat 3 larger meals, that will tide you over to the next meal.

Scenario 2: Conversely, a man trying to put on weight and/or muscles may need towards 3000-4000 calories a day. Eating this amount of food in 3 big meals may be hard to palate and hence make sense to divide into 5-6 meals of 500-650 calories.

That said, you need to do what works for you depending on your lifestyle. It all comes down to personal preference. A potential downside of eating many small meals a day is that it can lead to over eating. On the flipside, when well controlled, smaller meals may also be a good means to ensure we don’t over-eat at our main meals. Eat to suit your own preferences, but make sure you control for the right amount of energy to help you reach your goals.


Monday, 07 November 2016 13:35

Feeling good about Fruit - Part 2

Here are some more frequently asked questions when it comes to nature's super-snack, fruit.

 

I know the recommendation is to have 2 pieces a day. Can I have more?

It depends. While fruit is really healthy, as with anything, eating too much can have negative effects. If you are looking to lose a bit of weight, having too much fruit may add unnecessary calories to your diet, hindering your progress. On the other hand, if you are very active throughout the day, an extra piece of fruit to get you be no problem. If it stops you from reaching for something that is considerably less healthy – ice-cream, chocolate, biscuits etc., by all means, have an extra piece of fruit. A piece of fruit would almost certainly contain less energy and more nutrients than the alternative.

Can I have fruit juice instead of a piece of fruit?

Preferably not. Fresh juice often contains way more fruit than we would normally eat. A cup of orange juice would have required several oranges! I am certain you don’t eat 3-4 oranges in one go. Juicing condenses the calories and sugar into a single cup. Instead of juicing, why don’t you just eat the real thing instead! If you do like to juice, I’d recommend limiting it to 1 piece of fruit, with the rest of the content made up of vegetables.

What is the best fruit to eat?

 

There is no single best fruit to eat – different fruits have different nutrients. If you only eat certain fruits, then I would rather you eat that than no fruit at all. Otherwise, try to eat the rainbow. Another great tip here is to just eat what is seasonally available. It helps to keep grocery costs down!

 

Any other questions, please don't hesitate to send us a message to ask!

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