Training Archives - Personal training : Doncaster East, Greensborough, Macleod, Eltham, Heidelberg, Watsonia, Diamond Creek, Doncaster, Lower Plenty, Rosanna, Viewbank, Briar Hill, St Helena, Montmorency & Yallambie.

Bodyweight Progressions

22/08/2011

I thought I’d put together a series of bodyweight progressions for you for when you don’t want to go to the gym, or you want to work on something in particular.

Some of the most important bodyweight exercises are Squats, Push ups and Pull ups. Proficiency of each of these exercises transfers to improved movement in everyday life and the wide variations are ideal for general fitness and sport specific training.

I’ll attempt to break down each movement and some of the variations you can use to progress to increased strength no matter what level you are starting at. [Read more...]

Filed Under: Primal, Training Tagged With: Training

Do What You Don’t Like

01/08/2011

When you walk into a gym the first thing you usually see is all the people on the cardio equipment. People walking on the treadmills, reading a magazine on the bike, relaxing on the rower and casually enjoying the elliptical. You rarely see anyone moving really fast on any of the cardio equipment and you especially rarely see people on the stair machine.

As you walk past the cardio machines and get to the weights area, you often see people using all the machine weights, maybe someone using the smith machine, and some guys doing bench presses and dumbbell bicep curls. The squat rack is usually empty and you don’t see many bodyweight or free weights exercises being done.

There’s a simple reason for this. [Read more...]

Filed Under: Cardio, Lifting weights, Training Tagged With: Cardio, Lifting weights, Training

Is Walking the Best Fat Loss Exercise?

01/08/2011

Walking doesn't burn much fat Recently a few people have told me how great walking is for fat loss. Walking is a simple and enjoyable activity so I think if it really was great for fat loss then nobody would have a problem making walking a part of daily life and therefore everyone would have their dream bodies.

An old school of thought on walking is that because it is a low intensity exercise (that is, your heart rate is not as high walking compared to running, which is higher intensity), you are in the “fat burning zone”. This old school theory also states that high intensity exercise burns glycogen (stored carbohydrates) only, and not fat. While there is some overlap where both fat and glycogen are burned during exercise, during low intensity exercise more fat than glycogen is burned, and during high intensity exercise more glycogen than fat is burned. The theory is you want to burn fat, not glycogen. [Read more...]

Filed Under: Cardio, Lifting weights, Training, Weight Loss Tagged With: Cardio, Lifting weights, Training, Weight Loss

Choice of Footwear

21/06/2011

I am a big fan of training in minimalist footwear for increased foot and leg strength, and increased proprioception and stability. I am also a fan of training barefoot, although it is not always practical if you are training outdoors.

What are regular training shoes?

Usually when you purchase shoes for running or exercising in, the salesperson will tell you about the cushioning and added motion control in shoes which will theoretically cushion your impact and stop your ankles rolling around. It is very comfortable walking around in shoes that feel like cushions but not practical for training. [Read more...]

Filed Under: Movement, Primal, Running, Training Tagged With: Movement, Running, Training

Five Myths in the Fitness Industry

07/06/2011

Kettlebells are dangerous

If anyone tells you this, ask them what their qualifications are. They would not have received correct instruction themselves, therefore probably hurt themselves using poor technique. The truth is kettlebells are probably safer than dumbbells and barbells. The handle means not only are they less likely to be dropped, but for exercises such as the shoulder press and Turkish get up, the shoulders and wrists are in a more stable position, enabling more weight to be lifted safely and without injury. As with any exercise, it is important to get correct instruction so you can reap the benefits.

Machines are safer than free weights

Usually when you first join a gym they ask you what your goals are, and no matter what you say, they’ll give you [Read more...]

Filed Under: Cardio, Kettlebells, Lifting weights, Training Tagged With: Cardio, Kettlebells, Lifting weights, Training

What is it with Women and Cardio?

02/05/2011

It amazes me how many women would rather do cardio than lift weights. They tell me they just want to burn fat and not build muscle, or they’re scared they’ll bulk up, or they think their thighs will get bigger. All of this stuff is a fallacy!

I am a genetically-ungifted thunder-thigh woman who also fell into the trap of doing cardio instead of lifting weights. I’m still paying for it, but I am on the improve. I love to run ultra marathons and trust me, if I train by running hours and hours every day I end up FATTER! I don’t get lean, I don’t lose weight and I don’t get what I want. [Read more...]

Filed Under: Cardio, Lifting weights, Training, Weight Loss, Women Tagged With: Cardio, Lifting weights, Training, Weight Loss, Women

How Long Should Your Personal Training Session Be?

23/03/2011

I offer 30 minute, 45 minute and 60 minute sessions. Most people assume an hour is a good amount of time but generally speaking I recommend 45 minutes as you don’t need to be super fit to exercise for that long, and at the same time there is a lot that can be packed into that amount of time.

Here’s a breakdown of what you get with each time period:

30 minutes

This is ideal if you have a weekly plan that you are sticking to without any issues, and need some complementary training and information regarding your plan. Alternatively, you could opt for 30 minute sessions 3 or 4 times a week and that would be enough to cover your weekly fitness needs if you warm up yourself prior to each session.

45 minutes

This is my usual recommendation. This includes mobility work, a warm up, strength work and metabolic work. I think 45 minutes is the perfect timeframe. You can work out on your own in between sessions, or opt for 3 or 4 sessions a week for maximum results.

60 minutes

Depending on your goals, 60 minutes might be better suited to you. I find this time ideal for people focusing on strength as you usually need more time to recover in between sets. There is ample time for mobility work, and an extensive warm up which includes more dynamic work. If you are very fit this also allows more time for challenging metabolic training. I can talk you through exercises you should be doing at home in between sessions or you can have multiple hour sessions in the week.

If you’re not sure how long your training sessions should be, just ask me and we’ll come up with a good plan for you.

Filed Under: Training Tagged With: Training

Dealing With Injuries

23/03/2011

Dealing with injuries There’s nothing worse than having an injury. Not only is there the pain you have to deal with, but it can disrupt your training schedule. You need to come up with a plan so you don’t get stuck in a rut and find it unnecessarily difficult to get back on top of things.

Your first port of call should be a physiotherapist. Find one who is sympathetic to your needs. This might be a physio who is a runner themselves, or comes from a power lifting background, or a specific sports physio who understands that you don’t want to be told to rest for a few weeks.

The physio will be able to assess and diagnose your injury. They will also tell you want exercises you need to avoid, and what exercises you need to do in order to get over your injury. If the physio DOES NOT give you this information, then GET A SECOND OPINION! If you are in Melbourne, I can recommend some who understand you don’t want to rest and that you do have fitness goals.

The next step is to do everything they tell you. This might include mind numbing exercises and it might mean changing up your current training routine but you must do what they say to get better. If you have a personal trainer, they can liaise with the physio or you can tell them what you are allowed to do and what you are restricted from doing. Communication is key here!

If you have a knee injury then you can focus on your core and upper body. If you have a broken arm you can still focus on core and legs. If you have been told to avoid high impact activities like running or jumping then there are many low impact ways to increase your cardiovascular fitness.

Lately I have had an Achilles injury. It was incredibly painful to run and I was even limping while walking. I reduced my running frequency and performed the exercises prescribed by my physiotherapist. Because I was running less, I focused on heavy squats and deadlifts so my legs would get stronger. I also added in more low impact body weight circuits and kettlebell workouts to increase my cardiovascular fitness. After a few short weeks I am now running more again, and I am even running faster now my fitness has increased with all the low impact activity I was doing!

Remember, there is ALWAYS a way to train around injury. Get the right help, get a good plan and you will come out the other side better for it.

Filed Under: Injuries, Setting goals, Training Tagged With: Injuries, Setting goals, Training

Dealing With Motivation and Excuses

14/03/2011

Get your family to help with your health and fitness goals It’s not easy embarking on a health and fitness plan. Performing vigorous exercise, planning your meals in advance and adjusting your lifestyle are huge changes. Do you do what you need to do? Or are you the type to come up with excuses and eventually give up after a few days?

You need to remind yourself that YOU are responsible for your health and fitness. No one else is. Of course it’s hard to resist if your kids are eating icecream and it’s hard to get up early to exercise, but you know that nobody is stopping you from doing any of that. There are absolutely NO EXCUSES that matter because it’s yourself you’ll be disappointing in the end. Do you really want to cheat yourself?

It really helps to get a network of support that will encourage you to do the right things. Ask your partner not to offer you food treats, tell your kids to help get yourself up early in the morning to go for a bike ride, and tell your colleagues not to offer you any cake at morning tea time. All these things will help because even though you may be used to letting yourself down with your health, you don’t want to let these people down.

If you’re not sure where to begin with your exercise, hiring a personal trainer is a step in the right direction. Once a week might be enough for you if you can motivate yourself to exercise in between sessions. If you find motivation a big issue then 3 or 4 sessions per week with a trainer might be what you need. These will be sessions personally tailored to meet your needs and you will get results quicker. You may not exercise on your own but if you have an appointment that you are paying for then you are going to show up!

If you’re training on your own you might like to get a training partner. Arrange to meet a friend at the park or gym to work out. If you know there’s someone waiting for you at 6am then you are not going to opt for a sleep in and leave your friend hanging. Training partners are also great because they can provide a bit of healthy competition. This will help you get fitter faster.

If eating right is the hardest for you then get your family involved. Don’t just cook your meal separately while everyone else is eating the usual junk. Get the kids involved in preparing fresh, nutritious food. Not only will you be surrounded by support with everyone eating the same meals, but you’ll also be teaching your kids how to cook and this is very helpful for you!

Remember, it’s YOUR body and it’s YOUR health that YOU are responsible for. Get a support network to help keep you on track and don’t come up with excuses. You can’t pass the blame onto a slow colleague or a sick child. No one is listening to these excuses anyway so use these ideas to help you get on track and stop cheating yourself.

Filed Under: Motivation, Setting goals, Training Tagged With: Motivation, Setting goals, Training

10 Minute At-Home Workouts

25/02/2011

Got 10 Minutes Spare? Then You’ve Got Time To Work Out!

It’s well publicised now that high intensity interval training (HIIT) can fast track your fitness and increase your metabolism so you can burn more fat in a shorter period of time. This is great news for everyone who is time-poor. The benefits to you are increased cardiovascular fitness, increased metabolism, increased strength-endurance, and it will make you feel happy and alert.

Because these workouts are so short, you can do them in the morning before getting ready for work, on your lunch break, while dinner’s cooking, or as an alternative to coffee to beat the afternoon slump

Here are 2 sample workouts for you to try at home or in the office – one low impact and one high impact.

Workout #1 – Low Impact

Suits: Those who can’t run or jump, Those who are very overweight.

Perform each exercise for 30 seconds and move straight onto the next exercise. After completing all the exercises, rest 30 seconds and repeat for a total of 4 times.

Each time you do this workout, aim to better yourself by completing more repetitions of each exercise in the time frame.

Push ups
Squats
Rows OR Pull ups
Alternating lunges

Workout #2 – High Impact

Suits: Those at intermediate level of fitness, Those who can handle high impact activities.

Perform 10 repetitions of each exercise. Set a timer for 10 minutes and complete as many rounds as possible, resting as required.

Each time you do this workout, try to do more than the last time.

Broad jumps
Squats
Mountain climbers
Decline push ups
Burpees