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No Pain No Gain

It's either your first session or you haven't exercised in a while and you're thinking, "Awesome! This is the start of my journey to a better body"...... Then the next day comes and you get out of bed feeling like you have been hit by a bus! Welcome to the world of Delayed Onset Muscle Sorness, or DOMS for short. I have seen so many people fail and stop a program because of the unfamiliar experience. Like they say NO PAIN NO GAIN...

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Hard Core (+ Free Belly-Burning Ab Circuit)

By Beau

We all dream of having a flat stomach, chiseled abs or even just as little as having those dirty muffin tops gone. When doing crunches or sit-ups we are determined to see it all go, but are we doing it the right way? Are the sit-ups we are doing actually burning away that belly fat?  Ill explain what doing sit ups actually do for your body!

When we contract a muscle repeatedly we pump blood in to the tissue and make it expand which causes tiny little tears that then repair over the next week until it is fully healed. By the time they have healed its time to hit the gym again and work on your abs and core again! When building muscle it takes time for them to grow, so doing an exercise more often isn’t going to make them get bigger faster or stronger quicker (unless you use steroids). So the quickest way to getting a 6 pack isn’t from doing sit-ups every day, in fact once a week is enough!

The smaller the muscle is the more reps you have to do on it to make them work, these are called slow twitch muscles or type 1 muscles. These muscles are designed for maintaining structure and balance, if we didn’t have these you would be walking around looking at your feet all day! So when you hit the gym and want to work on your abs they have to be long endured sets in high reps.

The best way to see a flat stomach? Eating more of the the right foods. The fat that stores on your belly is more common in men than it is women, hormone fat storage is the biggest killer to great looking core. Males produce more insulin and testosterone than women and where that stores is on the belly and love handles, where as women tend to store more on the hips and thighs and back of the arms. So reducing the amount of sugars, starchy carbs, soft drinks, energy drinks and anything else that is overly processed will see the belly fat disappear in no time - If you stick to it. 

Another hormone that prevents flat abs is cortisol, a stress hormone that is released though the body and stores on the belly. When the body is put under stress, mental or physical it initiates catabolism and starts a to elevate your heart and pumps oxygen through your body and ignites a glycogen feed that breaks down proteins and turns them in to energy, what’s left over turns in to belly fat. So massage, stretching, relaxing, staying away from caffeine can help too!

Finally, lets touch on the exercise side of things!  When doing any exercise we need to engage our core, if we don’t the technique can be poor and we will see over/underdevelopment and the chance of injury. Switching on your lower back muscles is a great start to any exercise, if these aren’t engaged or are week the exercise needs to be done carefully from the start. A lot of people I train start off with having lower back problems, if getting them to change their technique is hindering their progression we need to start on an easier exercise that focuses on the same muscles groups with out relying on the core too much. For example, I had a client who I wanted to do dead lifts with to gain strength in his legs but he suffered from postural challenges like kyphosis, so his back is always arched over, so instead of trying to push him through a technique he physically cant do, we started on the leg press and got his back looked at by a professional so he can see results in his lower body, leg day is actually his favourite day. 

Apart from keeping your core switched on doing a balanced weights, HIIT and low intensity cardio program doing all of these will help you burn calories and eliminate fat, making sure you balance your energy in vs. energy out is key to burning calories, say your daily intake of calories is 1500, you need to make sure you are eating that or just a bit less plus exercise. The average weight session can burn 200-400 calories per hour.  


Now lets focus on the core training, here is an 8-week abs circuit for you to try

3 rounds:
40 cycle crunches

30 crunches
20 reverse crunches
15 frog sit-ups
10 leg raises
1 min plank
Rest for 1 min

Repeat!

Do this once a week at the end of a cardio session or on its own in your spare time! Lets see those abs grow!


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12 Reasons You Aren't Seeing Results From Workouts

If you have been working out or dieting and haven't seen any results whatsoever it's time to assess what you are doing and why nothing is happening. There can be many causes for results to not occur to it's important to figure out what is relative to you and how you can fix it. Being stuck at the one set of measurements or body fat for an extended period of time even when you are exercising can be frustrating and upsetting, here are a few basic steps to overcome it:

 

1. Scales

Are you only weighing yourself to try and see a difference? This is not the most accurate way to track your progress. Sure, it's handy for a rough guideline, but muscle weighs more than fat. Try taking measurements or measuring your body fat percentage instead.

 

2. Overeating

Everybody is different when it comes to how much they can eat in a day. It's important to know what your Basal Metabolic Rate (BMR) is, there are many calculators online which will help you do this. For example, I want to lose weight I need to aim to be eating around 150-200 less per day. Usually this works out well if I average it out to be 1400 less over the whole week (200 x 7), that way you can factor in your lower calorie days for your rest days, and higher calorie days for the days you do a big workout. It's important to remember that even if you are eating 'good' food your body still can't process too much of it in one go.

 

3. Under eating

The opposite end of the spectrum is under eating. Your body is burning calories regardless of whether you are lifting weights in the gym or sleeping, it needs energy to function. If you are only going to feed your body 500 calories per day and you expect it to function as per usual - it won't. If you let yourself go into starvation mode you start to slow your metabolism and you will burn less calories as your body wants to keep a hold of these just incase you don't feed it again.

 

4. Stress

If you are stressed your body kicks your sympathetic nervous system into gear, this guy is best known for controlling your stress hormones (i.e. triggering your 'fight or flight' response), which is great if you're about to be bitten by a wild animal and need to get away quickly, but if you let it run on for too long you are doing yourself more harm than good. Cortisol is responsible for fat being stored around your mid-section, particularly on your lower belly. It's important to find ways to help yourself relax, these can be yoga, meditation, breathing exercises or going for a slow walk.

 

5. Dehydration

Drinking enough water can play a huge factor in weight loss. Water promotes fullness and appetite control and minimise your craving for snacks. Having enough water in your system every day also helps your body stop retaining water (similar to the under eating principle) and you will find the more water you have regularly, the more your energy levels increase. When you have water in your system your body is also able to disperse proteins, amino acids and other vitamins and minerals more effectively. 

 

6. You're not eating healthy

Did you swap regular soft drink for the 'diet' variety, your regular butter for 'low fat' butter and replace having 3 cups of coffee a day with just 1? Chances are these are still holding you back. The difference between reduction and elimination when it comes to unhealthy foods and weight loss is absolutely incredible. Look for real food like fruit, vegetables, legumes, nuts and whole grains and don't drink your calories. 

 

7. You need to be more active

When I first started losing weight I thought going for 3-4 long runs a week was all I would need to do because I had lost weight that way before… wrong. It's great to get some cardio in when you are trying to cut fat, but to help keep the fat off (and burn even more) you need to train strength - and yes, this may mean you have to pick up a dumbbell to burn your carbohydrates more efficiently.

 

8. You don't eat enough fat

Sounds backwards right? Well you actually need to be consuming good fats to lose weight. You want to be aiming for monounsaturated fats and polyunsaturated fats. They help raise good cholesterol and lower bad cholesterol, improve your mood and immune system and can help give you beautiful hair, skin and nails. Easiest places to find these? Salmon, canola oil, olive oil, flaxseed, almonds, cashews, nut butters, seeds, and avocado. 

 

9. You have too many excuses

"I'm tired today so I'll just do half the set". "I'm in a bad mood so I will just eat these even though I know they're not good for me." "It's fine, I will just have an extra cheat meal this week." "It's cold so I won't go for a run". "I just won't write this down in my food dairy".  Any of these sound familiar? Stop. If you can't force yourself to stop making excuses maybe it's time to invest in a personal trainer who can help you along your journey.

 

10. Rest and recovery

When you sleep your body goes into repair mode and the proteins in your system are very active and trying to repair the tiny tears in your muscles. Proper rest and recovery ensures your body is functioning at it's optimum level and will help you have less pain the days following a workout.

 

11. Party lifestyle

The amount of calories that are in alcohol don't just contribute to your BMR for the day, but the lack of sleep will deny your body of the rest it needs. If you drink alcohol your liver is busy trying to process the toxins you have loaded it up with for up to 3 days after your night out instead of trying to process your carbohydrates, fats and proteins that are needed to sustain a regular workout. 

 

12. Hormonal imbalance

If you are following all the above steps, feel like you have exhausted all avenues and you still aren't losing weight it can be a good idea to get your thyroid or adrenal glands tested to ensure that your body is dispersing the right hormones.

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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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WhatSupp? [Part 2]

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By Beau:

This is part two of my supplement post series. If you haven't read the first one yet you can find it here.

BCAA

  • Branch Chain Amino Acids are the support mechanisms for keeping hard lean muscle mass, with out BCAAs your body will start eating away at your hard work spent in the squat rack and leave you looking like a pregnant giraffe.
  • You spend hours and hours on the treadmill, or you have gone for that 10k run and think “EFF YEAH, GO ME! IM DOING SAAAAAA WELL!” Correct , you have burnt through so many calories burning all that fat and carbs that was sitting on your arse, but you don’t realize that now your energy source has turned to your protein, and protein is your muscle. This is where BCAAs play their part, they will help your body stop catabolising muscle in to glycogen as fuel.
  • As a general rule of thumb, I keep most work outs 45 mins or less to help the metabolic window use the right fuels at the right time, otherwise the food you eat depletes as an energy source, unless you are going to have a bite to eat mid session I would recommend having your BCAA as a intra-work out supplement to prevent your body producing cortisol and storing fat on your belly!
  • My two favorite BCAAs are: Scivation – Xtend, or Nubreed – Helix. Both come in a range of amazing flavours!

Creatine

  • Creatine is a natural occurring molecule found in the body which helps with the delivery of energy to the body and the brain. When broken down on a cellular level creatine can aid the production and delivery of energy (ATP) to the muscle to help fight off lactic acid and increase strength.
  • When preforming short bursts of energy such as lifting weights creatine is most effective, especially when you get in to the end of a set and pushing out the last rep!

L-Carnitine

  • This supplement is a natural existing amino acid that helps with the break down of food in to energy, this is great for a lot of people such as vegetarians and mothers breastfeeding who would most likely be deficient in L-Carnitine (mainly because its found in dairy, red meats and avocado).
  • The major benefits of L-Carnitine is the oxidation of food into energy to help stimulate muscle growth and endurance, which makes it the perfect supplement for endomorphs doing cardio and burning through the fat. It also helps with fat by heating up your core temperature.
  • Another great benefit of L-Carnitine is that it helps with so many little processes that help the body function normally. For instance, I have found that it is a great supplement to help manage my fibromyalgia. Other disease and disorders can also get beneficially supplementation from L-Carnitine aswell.
  • It can increase energy and and imrpove resistance to muscle fatigue. As a speculated fighter of muscle disease, liver disease, and kidney disease, L-Carnitine has also been shown to help build muscle and even treat some forms of cardiovascular disease. It is great in dieting, as it reduces feelings of hunger and weakness.

Other Supplements you should check out are: CLA, Test-Boosters, E-Blockers, L-Glutamine, Beta-Alanine, ZMA

Check out the supplements we have available HERE.

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#behyperactive

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WhatSupp? [Part 1]

suppspost1

By Beau:

So you just read the heading and you’re thinking, “God damn it Beau, not another pun!!” Yes, I know….. and there are more to come so get used to it! This blog post is pretty much a run down of the supplements I use my self and that are essential for balancing out your body and helping it get the energy and boost it needs. Lets start:

Protein

  • Protein is one of the macronutrients in the body that provides us with energy along with carbohydrates and fats.
  • Protein is essential for helping the muscles recover and grow so you can gain lean muscle mass and repair tissue to become stronger. The average recommended dietary allowance for adults is 0.8 grams of protein per kilogram of body weight.
  • Before we get in to the supplementation side of things protein can be found in many food sources such as: lean meats (chicken breast, lean beef, kangaroo), eggs, dairy (cheese, milk, yoghurt), fish, lentils, and spirulina to name a few. These guys are important in a balanced diet, but when it comes to training and a busy lifestyle taking a protein powder can be a reliable and easy way to get your protein fix.
  • There are 2 types of proteins that you need to consume through out a training program: isolates and casein.
  • Isolates are a faster synthesising protein that absorbs better directly after a work out. Isolate whey protein is 90% protein and is separated from its base component, water and is lactose free and low in carbs and fat.
  • Casein is your slower releasing protein which is commonly found in cows milk and makes up 80% of its content. Best used through out the day as a meal replacement and also when you want to make protein treats. Casein is better used for throughout the day and before bed. There are many blends of protein that have both isolate and casein, plus other amino acids for ultimate recovery and best efficiency, For people who are scared of getting fat or to big stay away from the “bulking” proteins. Extra carbs have been added and best used for ectomorphs who need the extra energy.
  • Check out the Evolve range of proteins from our friends at ASN.

Pre Work-Out

  • The market for pre works outs have exploded and with many different natural and synthetic products on the shelves it makes it hard to choose what’s the best for you and what is going to get the job done.
  • Pre work out supplements help you achieve a higher focus, boost of energy and maintain strength and power during a training session. Imagine that these are a cocktail of vitamins, extracts and amino acids. Usually a lot of products will get banned because they are deemed illegal and taken of the shelves, mainly because its legal speed. I don’t recommend taking a pre work out when starting off a training program, healthy nutrition timing (having the right healthy foods at the right time) and a thermo supplement can boost results with out making you feel like you have just stepped in to a nightclub ;).
  • With the high you get from taking a “pre” you can also experience a “crash”, I know some nights after training I have just sat in the corner of a shower because I feel absolutely terrible. Sleep is disrupted, and energy levels can still be pretty high, so take at your own risk.
  • Some Pre Work Outs I have used in the past are: BPM Labs – The One 2., Lecheek Nutrition CRANK! Prototype II, USP Labs USP Labs Jack3d Micro.

Thermogens

  • I love these, they are a staple in my life, most people use coffee to get them up in the morning, I use “thermos”.
  • The effects from thermos are energy boost, focus, appetite suppressing and fat burning. They acts as a diuretic and help with bowel functionality aswell. Fat Burners (or Thermogenic Fat Burners) can increase the body's temperature enabling the body's ability to burn calories as heat; to be used as energy, thereby preventing them from being stored a fat.
  • Effective thermogenic supplements are those that contain key ingredients that create or support a fat burning 'thermogenic' environment by working together & in synergy. Some of these ingredients also aid in reducing appetite & spiking an increase in short-term energy. Such common ingredients are: garcinia cambogia, green tea extract, guarana extract, cayenne.
  • Thermogenic Fat burner supplements are the most commonly used fat loss products in the sports, bodybuilding & fitness arena today & stack well with other fat loss supplements including CLA or L-Carnitine. Fat loss supplements are highly effective and are best cycled for optimal benefit.

So these are the 3 most common types of supplements used in the fitness industry at the moment. I will be doing a part 2 which will include: BCAA, creatine, CLA, and more.

Check out the supplements we have available HERE.

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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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