fitness

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Your New Years Checklist

So the clock struck 12, and now it's 2017. Remember how a few weeks ago you decided to make some changes... maybe get on top of your fitness as your new year’s resolution. Now that it's here, knowing where to start is the biggest obstacle.  What is going to suit you: time-wise, goal-wise and budget-wise. Depending on the type of person you are, you may be able to just step in the gym and pick it up from there, but knowing what all the machines do, how many reps to do, when do you have your protein shake and if butter is a carb? These are all the things that may put up road blocks before you even start.

So with that in mind, this is your NYR Checklist:

1.     Get a program: it’s the easiest way to start. It's planned for you, it takes out all the guessing, you just have to do all the hard work. Programs can be done up by Personal Trainers, Online Coaches, 12 Week Challenges or you can find an eBook. Each option has it's ups and downs, so choose one that is going to get you results.


2.     Set a goal. This is your absolute dream, what you picture in your head when all the hard work is done. Make it specific: date, location, what you will look like, where on your body you want to see the change, how much weight/muscle, what you want to feel like etc. Write it all down and put it in a place you can see.
 

3.     Throw out all of your junk food. This can be a cleansing process. Refined carbs, sugary treats, soft drinks. Anything that you know is naughty, throw it out. This will help you resist temptation, boredom is one of the many reasons we overeat.
 

4.     Set missions throughout. So let’s say the first mission is to get to the middle of February and stay on track with the plan. Having mini goals to look forward to helps the time pass, as results won't happen over night, so you must be patient! Set little reminders in your diary.
 

5.     Always have a bottle of water. Keeping hydrated can increase energy levels, keep you healthy and help fight of food cravings.
 

6.     Up your game, some people will plateau throughout their fitness journey, so it's up to you to find out why... you can get a PT, see a dietitian, naturopath, do more exercise, research vitamins and minerals, start using supplements, there is a whole new level you can step up to.
 

7.     If you fall off the program, don’t worry, don’t stress. The last thing you want to do get upset and feel like you haven’t done anything. You have laid down the foundation for what is your fitness journey. Rome wasn’t built in a day, and neither are your biceps.
 

8.     Assess! If its not working, are you doing the right thing for your goals? Are you just going for runs, are just lifting weights, have you been doing any ab work?  Making sure you are following the right program for you goals is integral to your outcome. I've seen a lot of people doing the wrong things when it comes to there pushing forward and trying to achieve results. Your body type plays a big role in what you have to do. Weights or Cardio, do you want to be strong and lean or do you have a few extra KGs to lose? The ERL12 challenge was put together to help define your body. Not everyone wants to be skinny, some people actually want to be bigger, and that’s including girls, if you want a nice butt to look nice in a pair of jeans, you're not just going to go for walks. We designed the programs so you can do what you want to do, beginner, intermediate, advanced, the ERL12 will get you results. Registrations for the January round of ERL12 are still currently open. The next 12 week program will begin January 16, 2017. Register here today>>>

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7 Day Plan To Get Back On Track

Get back on track and motivated in 7 days.

Whether it's coming back from a holiday, recovering from sickness or from being just plain lazy for far too long now, it's time to get you back into routine and fit again. I’m helping you with 7 easy steps that can get you motivated again and ready to kick butt!

Day 1: Write down your goals.
You may have set some goals before, but did you write them down? Did you just think of a time you need to be fit for and just hope it would happen? Write them down, stick them on your fridge, near your computer, somewhere.

What do you want? (Specifics E.G. Size 10 jeans, lose 5 kgs 3cms off your arms)
When do you want it?  (E.G. My birthday 21st of July 2016)
Where will it be? (Out with friends, getting dinner)
Why do you want it? (You need to feel confident in your new dress)

How are you going to achieve it?
How is it going to feel when you achieve it?
How is it going to feel if you don’t?


Answer these questions, keep them close.



Day 2: Throw out 'junk' food/processed food.
Try it for 1 week, not only will your body be able to burn fat more efficiently, but your skin will clear up, sickness will drop and you will feel healthier and you will notice a slight change in your waistline.
 


Day 3: Plan out a new routine.
Planning is key, working around a schedule to fit in work, study and play and keeping it balanced is the best way to not burn out and get tired. Sort your day into hourly blocks and work from there. Plan at least a few days in advanced if possible, and each morning sit down and write out your 'to do' list for that day.

 

Day 4: Create a work out playlist.
I’ve written about how music can motivate you and keep you energised throughout your session., release endorphins and get your blood pumping. Make sure you make something long enough that it can take you from the time you need to go to the gym and to the end of your warm down.



Day 5: Buy some workout gear or equipment.
I think investing a bit of money no matter how much or little it is can keep you more inclined to exercise when you have something to show for it. Equipment to use at home, a new training program, some new shoes, clothes even. 



Day 6: Do something different.
Go hiking, try a sport maybe even some new fitness yoga hybrid that your friend Michelle has been raving on about.  Doing exercise is obviously not the most enjoyable thing in the world for many people, but the results are, and if you can do something different that is a step closer to getting you fit, then just do it!

 

Day 7: Book in with a Personal Trainer.
This is the final step when it comes to committing to your results,  some PTs can be can be a luxury, but even just getting them to write you a program can be a great start. Although all of my clients get to experience my dad jokes, missed numbers whilst counting reps and massages. Check out the Eat Run Lift Trainers if you're from Brisbane.

It doesn’t have to stop there, you can do many more things to continue and narrow down your goals. If you need your hormones checked see a doctor, need a meal plan? See a nutritionist.

What have you done in the past to get yourself back on track?

 

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Enough is Enough: How to know your limits

So you have either passed out on the floor or just gone and thrown up in the toilet and you’re thinking, do I keep on going? Or do I stop? When is “Enough is Enough”?

 There comes a time where you have to think to yourself, 'Is this just hard or am I actually about to die?' There is a fine line on when you should decide to stop exercising because you have hit your wall.

Whether you are doing weights of cardio, it really comes down to what your goal and mission is in your program. When training weights you are really trying to stick to a program that is structured, if you are doing say a deadlift in your program, you should really be aiming for the set number of reps that’s there.

If you’re following one of the Get Lean programs the progression of sets should give you the ability to complete each set and program feeling exhausted and fatigued, but you should be able to complete every rep and set! 

Doing HIIT or cardio on the other hand is a bit different, because you’re focusing on using more glycogen and oxygen, so your level of fitness and glycogen supply both play a big role. My rule is make sure you eat a bit before you train, even if it's just something like a banana, something light before a HIIT session, and during your session make sure you have a bottle of water with BCAAs or at least just plain water by your side. The second part is doing a structured program of HIIT, don’t start with something that is crazy and going to make your heart rate spike too fast, otherwise you’re going to deplete your glycogen levels too fast. Imagine there are stages: start easy for the first exercise, step it up and do something a bit challenging, then something that is going to get you to the peak of your fitness. If this is making you feel dizzy, you’re getting there. Be wary and keep on going, try and complete the sets and rest and relax, catch your breath and then complete the next exercise.

If you can’t make it through this and you feel like you’re going to puke, STOP!!!! Sit down, lie down and breathe! Whatever you do try and stop your self from throwing up, you’re trying to get fitter and build a tolerance to lactic acid, so don’t go and undo all of that hard work by sending it down the loo! Don’t worry next week will be easier and the month following you will be close to a pro!

The thing you have to think of, 'Is this going to actually kill me or am I making up excuses for myself?'

-Beau

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Product Review: Green Machine

By Beau

Having Fibromyalgia stopped me from training and I put on 12kgs and looked my worst. I've been able to manage that since then and have been at my best and lost 15kgs! Where I'm heading with this is that one of the symptoms I had was that it was causing me to be sick in the stomach, like really bad. My belly was churning and hurting and........I farted a lot. Rachel hated it. Sorry! I then found out that I'm lactose intolerant - I love ice cream and thick shakes and they're now things I've had to cut out of my diet.

I've been looking into Supergreens to help control my digestive system and get me back on track and because I love going in to ASN Brisbane I was interested in a product called Green Machine that helps:
*lower cortisol levels
*balance PH levels
*iron levels
*vitamin A C and B12
*and it helps overall energy and fatigue.

Ask any of my clients, since I've been taking green machine I've been in the gym training people and twerking like Miley, my energy levels have been insane. On a serious note though, so many people have digestive problems and need to get the right greens in their bodies to help lower cortisol to reduce stress, excess fat storage and the loss of muscle mass. So many people don't even know about cortisol and it slows down the weight loss process dramatically.

The thing that got me with this product is that it actually taste great! Some super greens just taste like liquified rabbit food, which means no one wants to have it and it sits in the cupboard like millions of other fad diets and supplements that you don't need. The fruity taste makes you want to have it everyday, which it should be along side healthy eating, training and other supplements.

 If you want to see what the best Supergreen is go to www.asn.com.au


PRIZE TIME

Because we love our followers, bloggers, friends and family we have decided to give away a tub of Evolve Green Machine!

How do you enter? Simple:
- Take a photo with one of our eBooks
- Tag @eatrunlift.me and @asn_brisbane
- Hashtag: #eatrunliftgreen
- Pop the photo on Insta or Facebook for us to find
We will draw the winner Tuesday February 3 (7pm AEST).

Need some ideas for your photos?

Check out the eBooks here.

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Brotein

By Beau

It seems to me that there is not enough information on protein - what it's used for, where it comes from, where it goes. Most of us know that protein helps the muscles repair and grow within the rebuilding phase known as the "super compensation phase" where your body breaks down and mends itself with the delivery of water and glycogen around the body.

//Where is it?
Protein can be found in meats, eggs, dairy, dark green leafy vegetables and supplements such as protein shakes and BCAAs. Handy chart here.

//How much?
Now the amount of protein the body can handle per day is 0.8 grams per kilogram of your bodyweight for sedentary men & women, 1.0 – 1.2 grams per kilo for elite female athletes and 1.2 – 1.5 grams per kilo for elite male athletes (EG if you weight 61kg: 61kg x 0.8 grams = 48.8 grams per day). But what happens if you go over your limit? Where does it go? Does  your body burn it up? Does it come out in your poop or does it just disappear?

The correct answer is that what hasn’t been utilised metabolically by your body is broken down into building blocks known as peptides. Peptides are further broken down into amino acids, the amino acids are absorbed through the small intestine's lining and enter the blood stream.  From here, some of the amino acids build the body's protein stores. Excess amino acids are converted to fats and sugars that will store through out the body and flow out the kidneys and out of the urinary stream.

Don’t forget that there is also harm in retaining excess protein. For example, excess protein may lead to dehydration, because protein metabolism requires extra water for utilisation and excretion (i.e. elimination) of its by-products. Since exercising individuals are already at an increased risk for dehydration, the additional strain of protein waste excretion may further promote dehydration as well as kidney damage. So when you hear dudes talking about protein and how it makes them huge and they need as much of it as they can it's not the correct information. Fitness and health is so widely misinterpreted and should be tailored to you for the best and safest results!

So make sure you eat the right amount of protein and drink plenty of water!

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CardiNo

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Why you can use more than just your treadmill... by Beau.

When it comes to losing weight most people think that going for a run or doing some cardio is going to make them burn the fat they ate over Christmas, but the truth is there are better ways to get it done, mainly through healthy eating and weights!

When you go for a run or a jog your body is working in its aerobic system which means most of the energy that gets burnt is fat, but not efficiently enough to result in massive weight loss, this is also a low intensity exercise that mainly helps your fitness levels increase by helping oxygen travel through out the body faster. In an hour of jogging your body only burns approximately 478 calories whereas an hour of weights will burn twice as much due to an after-burn effect where your body is trying to recover and repair from haemoglobin supplied through your white blood cells. So your body is actively trying to fix all the tearing of your muscle caused by the contractions you did whilst lifting. Think of all dem gains brah!

Lets talk more about how weights are more beneficial to burn fat than running.

When we do weights we use our phosphate energy system that relies on carbs to fuel our muscles, so the harder we train and more effort we put in, the more that burger you had for lunch will just be a figment of your imagination! Want to sit on your butt and burn calories faster than a runner? Yeah? Cooooooool! Go lift some weights! Your metabolism increases when you are following a strength program which creates lean muscle mass, the more muscle you have, the more your body will eat up calories, that’s why you see body builders or athletes eating 1000s of cals a day just so their body has enough energy to perform. You may not be LeBron James or The Rock, but your body is a machine that needs fuel and eating the correct amount of calories a day will see you drop weight and get lean in no time, even if you have got a great composition of muscle and you have a week of bad eating, those kgs will come off faster than they did before.

I’m not saying to stop running, all I’m saying is that you need to have an even work out program that lets you cover your weight loss, muscle gains, fitness levels and healthy eating. Its all about balance and getting sh!t done. Most of the time people will fail because they don’t stick to a program or they fall off a healthy eating plan. If you can’t get to a gym, calisthenics and HIIT is your best alternative to weight training. Don’t know what it is? Well then jump on our 8 week challenge to get the right start to your 2015!

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Solemates

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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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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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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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Food

Recipe: Chewy No-Bake Date Bar

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These no-bake date bars are such a convenient little snack! We made some the other weekend (and by 'we' I mean I made them and Beau stood around laughing at the food processor turning the ingredients into a giant ball). If you cut these up and then wrap them individually they're super simple to take to work or wherever you need to be throughout the day. The good fats in the cashews will help keep you feeling full so you can make it to your next meal without grabbing something that you shouldn't be eating!


Makes 8 bars
(per 1) Carbs 51.9g / Fat 1.2g / Protein 2g / Calories 205 

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Ingredients

  • 500g dates (pitted!)
  • 10g cashews
  • 2 tbsp coconut nectar
  • 1 tbsp chia seeds
  • 2 tbsp cocoa

Method

1. Place dates and chia seeds into a food processor and process on a slow speed until they have broken down
2. Add in cashews
3. After the cashews have broken apart add in the cocoa and then the coconut nectar
4. Once the coconut nectar has been added the mixture may form into a big ball. If it does, stop the machine, break it up, and then process again for a little bit longer.
5. Line a shallow container with baking paper and scoop the mixture in
6. Chill in the fridge for a few hours and then cut into slices!

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What Are You Weighting For? Strength or Size [Part 2: Size]

sizetrainingBy Beau:

Ok, so back where we took off. Now that we have gone over being strong its time to get SWOLE. As I have noticed a lot lately the whole body building culture is on the rise and the appeal to be as aesthetically pleasing to the eye is a number one priority in the gym scene. There are so many different sciences on what works for getting big, how many sets, how many reps, when you train, what you take etc. It doesn’t have to be that complicated, especially for people who are beginning a training routine.

Mass/size gaining is all about the capillarisation of the muscles, where the blood vessels around the myofibril increase with sarcoplasm and which then increase muscle density and makes them larger.

Sarcoplasmic training comes after Myofibril training, in its natural progression. The normal amount of reps completed in a set are 8-15. Typically I will use strength training first in a session then move on to mass training after. This mainly depends on the type of muscles that would be used in the session. For instance lets say we are doing chest. First I would start it off with a compound exercise like bench press for my strength, then I would follow it up with a more isolated exercise like a fly and move focus on getting size through that and have it super-setted with an incline press. Then move on though until the reps are at the height of their rep range. I usually aim for 3 sets on each exercise and 6 different exercises in a session.

How many reps do you need to do for each exercise? This comes down to what you want to achieve out of the session. The bigger a muscles mass is the less reps you need. So lets say we have a back session, I would do: Chin Ups – Works: Lats, Biceps, Traps, Rhomboids (3-7 reps) Bent Over Bar Bell Row – Works: Traps (6-10 reps) Wide Grip Lat Pull – Works: Lats & Rhomboids (10-14 reps) Seated Row - Works: Rhomboids & Erecta Spinae (14-18 reps) Reverse Cable Fly – Works: Rhomboids & Rear Delts (16-20 reps)

 That’s the way I would break down and focus on different parts of the back and work them at different loads so they can define through strength, mass and muscle endurance.

Recovery time is usually very limited from 30 secs to 1 min, and depending on where you are try and make sure the machines you use if you are super setting are close and not in demand by others, other wise just focus on the one exercise and move on. Through the end of the session you should be experiencing “The Pump” muscles are swelling and filling with sarcoplasm which is the energy source of ATP, creatine, water and glycogen.

Training for size takes a lot of dedication, and requires mental toughness to push through long sets of high intensity weights. The burn is what deters most people from training and becomes very hard, so I encourage muscle endurance sets, mainly sets that have higher than 20 reps and go until you burn out. These are pretty much cardio but through hypertrophy. Along with high carb diets with in your metabolic window gaining mass wont be as hard as you think, it just takes time and effort and to stick through.

Remember to stretch and finish it off with a protein shake!

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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

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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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HIIT Me With Your Best Shot

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When I talk about cardio with a client, it's not about going for a run or sitting on the bike at the gym for an hour, it's about training  smarter, not harder, although going your hardest will get the most results. HIIT (High Intensity Interval Training) is about pushing through your lactic system so you can burn fats and carbs more efficiently than you would just doing a low-intensity cardio exercise.

Lactic acid is the only thing that will hold you back from going 100% through your workout and the one way to stop it is oxygen intake. So you're 5 mins into your HIIT session and you feel like you're going to spew…? This is from the lack of oxygen going to your brain, it's too busy making it's way down to the muscles that you are currently using, your heart is pounding and that's a result of your heart's BPM (Beats Per Minute) going through the roof! It's working so hard to get oxygen to your muscles and circulating so fast through your body that it's actually heating up your core temperature, which ultimately results in fat burning.

Your ultimate fat-burning zone is achieved when your heart rate is between 115-145 bpm. To determine what your fat-burning zone heart rate is supposed to be use the following simple formula: Take 220 and minus your current age = this equals your MHR (Age predicted maximum heart rate). To get the low-end of your fat-burning zone multiply your MHR by 0.6 and to get to the high-end of your fat-burning zone multiply your MHR by 0.75.

E.G. 35 year old Finding MHR: 220-35 = 185 Low-end of fat-burning zone: 185 x 0.6 = 111 beats per minute High-end of fat-burning zone: 188 x 0.75 = 139 beats per minute.

When it comes to exercise things can be fun and challenging at the same time! Just make sure you do things that make you feel you are working at your hardest between 10-30% of the time.

Exercises that are often used in HIIT are: Crunches Sit ups Push ups Jump squats Kettle bell swings Medicine ball throws Battling ropes Skipping Lunge walks Mountain climbers Thrusters Boxing Burpees Planks Sleds Box jumps Hammers Tyre flipping

Remember to stretch and eat well for best results!

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