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How taking selfies helps you lose weight

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Left early August 2014, right early January 2015

Hear me out for a second... it's actually the psychology behind it. As many of you know I am still on my own fitness journey trying to achieve the body that I want. This started back in February 2014. It's been nearly a year now and although I feel healthier, my skin is a million times better, I have more energy and I am much stronger, I look at my body and don't actually feel that 'different'. I was never unhappy with my body, it's a sack of meat that you use to walk around and do stuff in, so I think that's pretty awesome and you should be happy regardless. However because the changes in progress are pretty slow (you don't wake up slim after a week) and they fluctuated depending on how strict I was being with training and exercise it meant that when I looked at myself, and when people who saw me very frequently looked at me, they weren't noticing any changes.

I only heard that I looked different when I ran into people I hadn't seen in a while, they would exclaim how much weight I had lost and that I look great, but again, I couldn't see it. This is where taking photos has come in handy and I love looking back through them every couple of weeks. I think for your own motivation and to see the changes you have made you should take a photo of your body once a week, at the very least once a fortnight, to track your progress. It's great when you get measured or weighed and the numbers have come down, but in the end numbers and just numbers and you can't see what they look like unless you have photo evidence.

Even if your aim is the opposite, to gain weight, or gain muscle, this is such a useful exercise for you to do. Most of us snap selfies anyway so just take one in your training clothes next time! It's not even about putting them up all the time either, I know most of mine remain unposted - I just keep them on my own phone for reference.

For those doing the 8 Week Transformation Challenge I strongly urge you to take photos of your progress once a week! These will help you so much. We'd love to see your results too, so don't forget to follow and tag us @eatrunlift.me #eatrunlift8

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Also a quick side note, to anyone who has registered for the challenge and hasn't received their 'Welcome to the 8 Week Transformation Challenge' email yet please check your junk/spam inbox and if it's still not there contact me: rachel@eatrunlift.me A few of the emails looked like they had typing errors and I use an external program to automatically send out the welcome pack emails. Registration shuts 9:00am AEST and the book is being sent out tomorrow night.

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Choosing the right shoe for your workout, by Beau.

Shoes pictured (left to right, top to bottom): Nike Air Max 90, Nike Kobe Low, Nike Flyknit Racer Converse Lows, Nike Roshe Run, Nike Flyknit Free 3.0 Nike Free 5.0, Nike Hyper Dunk 2013, Adidas Energy Boost 2

When it comes to choosing what’s right to wear on your feet, whether you're heading to the gym, hitting the pavement or getting on the court you need to make sure you have the right stability and control to guarantee your best performance and safety. Selecting your footwear is more than just making sure it matches with your latest Lorna Jane motivational quote singlet, but also applies to the type of activity your are doing.

 I find that a lot of people are wearing shoes that have the wrong soles, or the wrong support for their exercises, for example Nike Air Max 90s look really cool and I love them! But for deadlifts they are a big no no no! the Heel of an Airmax is too high and restricts you from putting the correct amount of pressure through the floor, mainly due to its air bubble and height.

People normally think wearing a shoe with a thicker sole is better for them because it means there is more cushioning, but being barefoot actually helps your body align through our feet, the way they are meant to be. So that’s why we have a system to rate out of 10 for a barefoot experience (3.0-5.0) within the Nike Free Range. A lot of the time when people need orthotics, its because of the shoes they have been wearing, so if you want to know the best fit for you see a podiatrist. To help stop the confusion here are some examples of what type of shoe can help for what exercises.

Weights When it comes to lifting there aren't really any shoes that you need to specifically wear, especially when its upper body stuff, I still like to wear something that’s pretty light and breathable so when you take them off after a long session they don’t stink out the house, so I'm going to talk about some shoes that are good for legs.

I'm going to start off and say barefoot is one of my favourites for doing deadlifts and squats. You’re closer to the ground, and have 100% feel for the floor, so you know where your weight is always going. The only problem is depending where you are people don’t want to see your ugly feet. The next step above that is some old skate shoes like Vans or Cons, these guys have a thin sole and make picking heavy stuff up easier by making you closer to the ground. If skate shoes are your thing and you want to be sporty and cool Nike Free 3.0 are your thinnest sole in the Nike Free Range and are ideal for legs day.

Here are some other recommended choices: *Vans Lo Pro *Converse Star Player *Nike Free 3.0 Flyknit *Adidas Adipower Weightlifting *Nike Romaleos 2

Running/Walking/Jogging Obviously the most concerning thing to people when running is what’s between them and the bitumen. Like I said in the weights section the Nike Free 3.0 has the thinnest sole out of the range which means it’s really not the best for running for long distances or for hard surfaces. so going higher will give you more comfort and support when choosing a light weight shoe, Out of the Nike range one of the best shoes recommended for running and a personal favourite of mine is the Nike Flyknit Lunar. With a Flyknit upper, perfect for comfort and a lunalon sole it actually feels like you’re walking on the moon and was voted best shoe by “Runner’s World” in 2013.

Here are some other recommendations: *Adidas Energy Boost 2 *Asics GT-2000 3 *Nike Zoom Structure 18 *Asics Gel-Kayano 21 *Nike Free 4.0 FlyKnit *Mizuno Wave Enigma 4 *Saucony Omni 13

Basketball I've wanted to write a review about basketball shoes for so long and now I get to! Yay! Some of you may know im a huge basketball fanatic and I play competitively but I also love shoes! Rachel hates how many shoes I have, but I don’t care! If you’re looking for a great shoe to get started in the Nike Hyperdunk is a great starter, with many colour ways you can look good as well as feel good when you step on to the court, the fly wire upper gives great support across the top of the foot as well as the high top giving great support, worn by many NBA players it really is a versatile shoe for a beginner to experienced baller no matter what position. Stepping up your game a bit you head towards a KD by Nike as well, I know it sounds like im kissing Nike’s butt but really they do make the best basketball shoes.

The Latest KD, a signature shoe by the reigning MVP Kevin Durant is a low cut design so suited for a smaller quicker player who wants to be light on their feet, with Air Max as the cushion, youre in for a cruisey ride all game. The main stand out featureon the KD 7 is the strap tacking it back to the KD 4 where it pulls the foot in and keeps your laces in place so you don’t have to trip over them all game. High on the list of the Elite shoes, and I say Elite because that’s what they are called is the Kobe 9 Elite HTM. Launching in Feb 14 the Kobe 9 made headlines through out the sneaker community for being high, like really High. Looking more like a boxing boot the shoe has extra support around the ankle and also boasts a really cool inner grip feature so your foot doesn’t slide around inside. Also released in a low cut and limited edition they have become my shoe of choice when it comes to game day being the first basketball shoe to come out in a fly knit so it gives you that locked down feel.

Other great basketball shoes: *Adidas D-Rose 5 Boost *Nike Lebron 12 *Jordan CP3 8 *Nike Kyrie 1 *Jordan 29 *Adidas Crazy Light Boost

Casual Now this may not be sports or training related but there are some damn cool kicks out there that can be used for going to the gym and for walking around town and shopping! How many times do you hear “OMG MY FEET ARE KILLING ME?” from spending to much time in a Westfield. When it comes to a casual shoe I like to chose things that are comfy, yet stylish. My personal preferences are Nike Roshe, Adidas Flux, Nike Fly Knit Racer, Nike Air Max 90s and Adidas Tubulars. I tend to go for a classic trainer that is now a casual shoe, because somewhere back in the 90s these were the fore front of foot technology!

When it comes to choosing my shoes I like to head down to my local Foot Locker, I find that they have a lot of exclusive shoes and the biggest range when it comes to running, casual and basketball wear, they also employ people who know what they're talking about. Like I mentioned earlier, if you are having pain when running or walking and think it may be due to the shoes you are wearing get yourself to see a podiatrist and they can tell you what you need.

What shoes are you currently wearing to the gym?

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Ohhhh Did That Burn?

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Click on the image to open full-size for download.

By Beau:

Have you ever been doing something that has made you break out in to a sweat and though "Ohhhhh, I wonder how many calories I just burnt then?" For instance I've had to help Rachel carry shopping bags down escalators, through the car park, out of the car, up the stairs and in to the kitchen and have needed to lay down and have a nap I was that exhausted.

Obviously doing different activities and exercises are going to affect your heart rate depending on the intensity you do them, but also playing into the fact that your Basal Metabolic Rate (BMR) will change the amount of cals you burn from day to day activity. Your BMR is based on your age, weight and height and determines the amount of calories you need to burn through out the day to maintain energy, or wether you lose or gain weight depending on if you are over or under your daily intake.

Things like doing the dishes, playing with the dogs, fixing the car all burn calories too but on a very low level, in fact whilst you are sleeping your body goes in to repair mode where it's BMR is at work helping your proteins help your body recover so it's bigger and stronger the next day.

So here is a list of a few exercises, sports and activities that may interest you in how many calories you actually burn from them.

If you want to know how many calories you burn in something that's not listed, leave a comment with your name, age, height and weight with what exercise or activity you would like to know!

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What You 'Knee'd To Know

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By Beau:

For the past 3 years I have been suffering from knee pain (patella tendinitis), and like most of you, you have also suffered from some sort of knee pain either mild or serious. Most knee pain you experience is either known as jumpers knee or runners knee. These originate from the quad muscles above the knee in your leg being under high stress and and creating tension over the patella sheath which pull the patella up and causes inflammation in to the tendons that attach to the bone below the knee cap.

Most Tendonitis symptoms are a result of overloading one side of the body or from not doing enough stretching after activity. Trust me, I learnt this the hard way! I've played competitive basketball for most of my life, and have always been known as the athletic kid who could side step a car, jump over a car and run like a bullet! Taking time off sports in my early 20s resulted in my athletic ability to drop, I was slow as hell and I couldn't even touch the hoop! So much disappoint . As a result of not having the strong fit body I had as a teenager, my body over compensated and my knees paid for it.

Aching!!!! Aching under my knees! What the hell is this?!?! I saw a Physio and had a few treatments done, that helped ease the day to day pain, previously I couldn't even stand up or kneel back down, the worst part was I couldn't walk down a slope with out being in pain. To confirm what I had I was recommended to a sports specialist (Dr Mark Young at Qsports) had an MRI and ultrasounds done to confirm I had patella tendinitis in both knees mainly my right.

I was put on nitro patches which are used for heart pain to help increase the healing process along with some exercises, they got better but they still weren't 100%. Doing my job where I'm constantly trying to move and help clients wasn't ideal, I couldn't rest enough. I had to have a second procedure called PRP (Plasma Rich Platelet) injections, taking 8 weeks off physical activity and getting sports massage (Brett at Elite Sports Massage) targeted at my quads got me back to 99%. I'm still not 100 % confident, but with my job I'm happy with my progress. I wasn't able to do any leg exercise and as of Wednesday I can squat 140kgs again and I can dodge those cars too.

Ways to prevent getting jumpers knee or runners knee:
*Stretch the quad, hip flexor and lower back
*Use a foam roller
*Trigger Balls
* Regular sports massage for maintenance.

If you have pain around the knee joint this how you can prevent it:
*Physiotherapy
*Chiropractor
*Swap running for bike or swimming
*Discontinue leg exercises
*Stretching

Always stretch! People disregard how important this is in the improvement of their health and strength.

If you live in the Brisbane region these are my recommendations:
New Farm Chiropractic Clinic
Barefoot Physio
Elite Sports Massage

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What Are You Weighting For? Strength or Size [Part 1: Strength]

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By Beau:

So I know a lot of my posts have mainly been focused on women, so here is one that’s more focused on the guys who check in time to time. When it comes to lifting weights there is more than one way to skin a cat, sorry to all the animal lovers for the analogy, but there are a few grey areas for people (girls too) when it comes to getting in the weight room. Depending what your goals are there are certain ways of lifting, most commonly it's either for strength or size. Now I'm not going to get in to the specifics for the body types, but this will be a general run down for the difference between training for strength and training for size.

Put your hands up if you want to get strong? Ok, cool! So there are a few people who are keen on getting stronger. This is called Myofibril Hypertrophy (strength training). When we lift weights, our goal is to lift as much as we can with as much load, which causes the muscle to contract and tear. The body sees this as if its an injury and sees the need to repair (protein) and go beyond the capabilities of the tendon before your training session. So next time you go to the gym to work the same muscle it will be prepared to lift the same amount of load with out a tearing the muscle, it will tear a bit, but its not going to help you progress and get stronger, this is called progressive overload. Coming back to next weeks session you should aim to either lift heavier or do more reps in order to tear the muscle even further, thus making you stronger!

So how do you do myo-lib-isupercalifrag…….. how ever you say it training? Ok, lets just call it strength training. It happens when the muscle is placed under an immense amount of load. The best way to lift a heavy load is to shorten the reps, for men 3-7 reps, women 5-9. It doesn’t just end there, your nutrition is a big part of getting strong, if you don’t have the energy, you're not going to complete reps/sets. The energy source for strength training comes from low and high GI carbs that synthesise into CTP (Creatine Tri-Phosphate] and create your phosphate energy. Your phosphate energy is a powerful, explosive energy that is used for lifting weights, sprinting, jumping, anything that’s short bursts of energy under 10 seconds at a high intensity. Let’s say for example after you have banged out your 1st set of bench at 5x100kgs you need to rest. The ultimate time for your CTPs to recover takes about 5 mins, depending where you are that too long to rest, other wise you will spend 30 mins on one exercise, so the recommended recovery time would be 1-2 mins.

Back to the progressive overload part. Aim for 1 warm up set then 3 work sets at 80-85 % I like to do another work set at 50-60% of your 1rm (1 rep max) and double the reps, once you have completed those move on to your next exercise. Here is another example for you, say this week you did:

Work set 1 – 5x90 Work Set 2 – 5x90 Work Set 3 – 5x90

Next week would be Work set 1 – 7x90 Work Set 2 – 5x90 Work Set 3 – 5x90

And you just continue to add the reps on until you reach the top of you rep range (3-7) and then add on weight and start from the beginning again! EG: Work set 1 – 7x90 Work set 2 – 7x90 Work set 3 – 5x90

Week later: Work set 1 – 7x90 Work set 2 – 7x90 Work set 3 – 7x90

Week later: Work set 1 – 5x100 Work set 2 – 5x100 Work set 3 – 5x100

Depending on what muscle group you want to train, you have muscles that are stronger than others, the bigger the muscle the stronger it is, these are the guys who can take the most load and can get the best results for strength training, so you always want to start with these muscles. For chest your strongest muscle is your Pectoral Major (chest) your legs are your Glutes (butt) and for back are your Lats and traps.

Now you are ready to get strong! remember after every session to recover properly stretch, get a massage drink plenty of water and have a good amount of protein, we will touch on protein and other supplements in a few weeks with a great offer from ASN.

I will be doing a part 2 of this post on size building with in the next couple of days and if you are interested in a strength training program leave a comment below and I will be in contact!

Happy Training beausignature#behyperactive