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Checking In... At The Gym

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By Beau:

When on holiday one of the last things most people think about is getting enough exercise and keeping on top of their training, but then there are the other people who want to make sure that when they get off the plane home they haven’t put on 8kgs of Thai street food (ME).

The last holiday I went on in June 2013 I came back home at 96KGs, now I'm around 83. Its funny, I've had so many clients go away on holiday and be like, “I actually didn’t put on any weight” or “I've lost weight being overseas!!” well the fact is that weight is a measurement of mass, but it doesn’t calculate the loss of muscle and the addition of fat.

The main thing to remember that this is a holiday, it's for relaxing and enjoying yourself, so don’t stress! That’s what goal setting is for, when you get home now you have a new goal to achieve and work towards. If you’re like me and you have been working and training hard the long rest is probably well needed. So I thought I would put together a few tips and ideas to make sure that new goal when you get home is not as hard as it could be!

1. GYM Most hotels and resorts have gyms! So this is great to try and maintain that muscle mass. You can lose your gains after a week of not working the same muscle groups in a weight training program which can result in slowing in metabolism, loss of strength, loss of lean muscle and core stability, so try and work out every 5 days on weights to maintain muscle. Make the work outs cover all of the body and make the exercises compound (several muscles at once): chest, back and legs.

 2. WALKING Your first few days in a new city and country should be about exploring and being on foot. Rachel and I worked out that we had walked around Phuket for 5 hours in one morning in 30+ degree  heat, our legs were sore, so so damn sore! No Tuk Tuk for us! When walking the body is working at a low aerobic state, so its burning fat sources, and walking for hours on end is going to help burning extra calories, especially when it comes time to walk up hill.

 3. SWIMMING Like gyms, pools are commonly found in hotels and resorts and usually have one or more pools depending on how swanky it is. Like walking, swimming is a low intensity aerobic exercise, which if sped up can turn in to a high intensity activity. If you’re like Ian Thorpe in the pool, and can go “HAM” make sure you go as early as possible to avoid running over little kids!

 4. ACTIVITIES There are so many things that you can do to have fun and get fit one how ever I don’t recommend is the grab and run! Stealing items from a market stall and running as fast as you can is a great way to get in shape, but can usually end in major injury or death, so this is not recommended. What is recommended how ever depending where you go are things like *Snorkeling *MORE swimming *Shopping (Yes, shopping ladies) *Go Karting *Learning Muay Thai *Zorbing *Joining in on local sports *Surfing *Hiking *Rock Climbing These are just some of the things that are around us in Patong right now. Asking tour guides and at reception of where you are staying can help you choose some fun activities! Now lets go do karate in the garage!

5. CALISTHENICS The art of exercise without equipment is one of my specialties. There are so many combinations of movements and angles you can work your body to get your heart pumping and head sweating! This is just a “short” list of things you can do: *Push ups + Girls *Bench Dips *Plank Up *Jumping Squats *Lunge walks *Squat hold *Pull ups *Towel row *Cycle Crunches *Leg raises *Planks *Mountain climbers *Kick twist *Bridges *Sprawls *Frog Hops *Crawls *Step ups *Sumo Squat Switch

6. YOGA/TAI CHI/STRETCHING Walking around most Asian citites you will be able to find Yoga and Tai Chi, but also in most western countries these practices are commonly found in and around city centers, if you haven’t seen any after walking around then simple use your friend Mr. Google to find one close to you.

As soon as I finish writing this blog, Rachel and I are off to shoot our Stretching guide! So if you’re not sure on how to do stretching, don’t panic! Its just around the corner. With that I say happy travels and don’t forget to stretch!

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Fitness: Where To Begin?

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A guide on how to begin your fitness journey by Beau.

So you've looked in the mirror and realised you don't look how you looked last summer and you don't want your body being seen dead in a bikini on a beach this summer. So what do you do? You decide to get fit, eat better, go out a bit less and stop smashing the Long Islands back every weekend… but where do you begin? There are so many options to consider when choosing the first step in your fitness journey.

The factors to consider when making the the right choices revolve around: *Lifestyle *Budget *Time *Self-motivation *Confidence

Let's start here…

Gyms You pretty much have two types of gyms, budget gyms and commercial gyms. Most of your budget gyms will have basic equipment to get you by, ranging from machine weights to cardio machines, free weights and limited HIIT equipment. Most budget gyms (in Australia these are ones like Jetts, Snap, Stepz) are 24 hours, don't include classes and range from $10.00 - $15.00 per week. Large commercial gyms such as Goodlife, Fitness First and Go Health (in Aus) have a much bigger floor space for weights, cardio equipment and offer multiple classes from boxing, yoga, pump, core, and body attack etc all through the week. Other bonus features of these clubs are their amenities: saunas, larger changing rooms and in-club offers, memberships range from $15.00-$30.00 per week with joining fees and contracts. Depending on your level of commitment this can either be the best investment to your health or the worst. The average rate of active gym members is 7%, so that means that people lack the self-motivation to go, or the knowledge, or may be a little scared to go in there. A lot of the time when people are grunting and dropping weights it can get intimidating, and not to mention the feeling of thinking other people are watching and judging you. That's where a personal trainer comes in!

Personal Training Finding the right PT for you can be a method of trial and error, you need to commit to them like you would to anyone in a relationship, or maybe dating more-so than a relationship, but you need to get to know them and see if there is chemistry and if you two are getting value out of working together. Depending on the level of necessity of you training with a PT is how you can work out how much you will need to spend on one, remember, usually the cheaper PTs have less experience and you will receive less value, the more expensive PT, generally means the more experience they have, and the more value you will gain. So if you are someone who just needs that little bit of push and help with technique a low-end PT will suffice. Do you have an injury that needs rehab? Or an illness? Or have been requested by a doctor to see a PT? Then a more experienced PT may be on the cards for you to achieve your goals. Most trainers will offer a free session for you to trial and see if you both work together. Remember that PTs aren't employed by a business, they are sole traders who don't make a living unless they train clients, so please respect their time and be courteous if you need to cancel sessions. PTs operate out of different places and facilities. The main three types of PTs are: 1. Gym PTs: prices will range from $40.00 - $90.00 per session with a membership fee on top, these are great for having many options in your training, with programs that can be used by yourself in the gym. The downfall is that you and the trainer have to compete with other members for space and equipment which can slow a session up. 2Studio PTs: like myself operate in private facilities that are much smaller than gyms but have the right amount of equipment to help achieve your goals because you are 100% focused with a trainer. The quality of trainer is much higher and more professional, usually you will get a water and towel supplied for every session. Not having to worry about what other people are thinking is the main reason why people are here, no meatheads just walking in and taking up machines. The cost of a Studio PT is pretty similar to what a Gym PT would charge, minus the membership fees. 3. Outdoor PTs: operate with minimal equipment and focus on more calisthenics if you want to do weight training. The cost is usually minimal and affordable. Depending on where they operate from sessions get sold in packs and range from $20.00 - $50.00 per session.

Bootcamps Bigger than ever, outdoor groups/bootcamps are a fun, affordable way to do various types of activities that focus on HIIT, core and cardio exercises. Usually you can find bootcamps at major parks in your area and most often they are run by PTs who operate out of studios and gyms. The only downfall to bootcamps is rain. These can range from $5.00 - $20.00 per session and are mainly run in the mornings and nights, out of work hours.

Crossfit If you are someone who is over the gym thing and feel like you need a challenge and to be competitive, then crossfit is for you! Crossfit is a combination of weights and bootcamps in a more active sporting atmosphere. Only, and I say ONLY, do this if you are an advanced weightlifter, as injuries are highly likely if proper technique is not executed. Crossfit can range from $15.00 - $40.00 per session.

So there you have it, where to begin and start your fitness journey, in no time you will be uploading progress selfies and #fitspo. If you are interested in a complimentary PT session with myself and are living in the Brisbane CBD area leave a message below and I can be in contact with you ASAP. #behyperactive

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