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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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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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