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!





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?



Checking In... At The Gym


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!



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!

beausignature #behyperactive


Fitness: Where To Begin?


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