Fit for work

The 11 most annoying things about gym memberships

2010-04-19T11:37:00.000+10:00

It would be nice to think that gyms thought of their most unhappy customers as their greatest source of learning, but this is simply not the case.

Overall, 61% of Australian gym members are satisfied with their memberships with 74% of them expecting to stay for at least 18 months. In actuality 60% leave within 12months. **

However there is also a staggering statistic of 60% of members have been with their club for less than 12 months and 40% for more than 12 months. This brings the actual retention of gym members to just 40%.

Most people join a gym in January which traditionally is one of the busiest times for people who want to follow through on their New Year’s resolutions of losing weight or better overall health. If you are still there by April it is a miracle as most people trip up within the first 90 days once a few annoying things and human nature take over.

The top 11 things that annoy gym members the most.

1. Poor customer service
2. Broken Gym equipment
3. Facilities that don’t work. (Eg. Spas, saunas/steam room, pools, weight scales etc)
4. Non flexible contact agreements/cancellation too difficult/pushy sales people. Debit payment s continue to come out after the contact has expired (even if it is just a 3 month agreement)
5. Basic hygiene policies not adhered to/ unclean showers and toilets/ members not using towels or wiping equipment
6. Too crowded/not enough equipment at peak times/More people than machines/towel shortages/not enough lockers
7. Little room to work with free weights at peak times.
8. Staff members disinterested/ignoring members
9. Teenage after school hang-out
10. Personal Trainers who are late for appointments
11. Unavailability of trainers or staff to assist/give tips/correct technique with exercise equipment.

My Top tips:

1. If you have a ligitament complaint about your gym then the first piece of advice is to be nice to whom you address your compliant to. Most times you will be just dealing with the receptionist who will be recording down and passing the complaint to the necessary people. Follow up your complaint with an email outlying the points taken so you have evidence of your meeting.
2. Be sure to read the fine print on your contract because the devil is in the detail. When signing a contract it is not to be taken lightly. You need to make an informed decision before signing on the dotted line. Most gym contracts are non-refundable unless you move a long distance away or have a sound medical advice.
3. When selecting a gym, visit it during the time/s you are more likely to attend. If you attend the gym more than 1 per week then it is value for money.
4. Understand that you are taking your health into your own hands when attending a gym. Remember you signed a waiver when you joined up.
5. Find a gym that fits your goals and level of ability. It is no use joining a gym for rehabilitation if there is no facility or staff to provide what you need.

In conclusion:

Some of the bigger chains of gyms get the most complaints simply because they have a bigger chunk of the industry pie. These are also the same chains that saved the industry when it was heading for a disastrous downfall because of heavy discounting.
There are some very real complaints where the fault lies with the gym and there are some grievances where it is with the customer. Use some of the tips above to assist your decision when negotiating your next contract/renewal.

Written by Chris Bakens from Healthy Executives.

** 2009 Australian Fitness Industry survey of 7000 Gym members performed by EZI-PAY

Energy- Simple steps to be an energetic superstar!

2010-04-12T11:47:00.000+10:00

Have you ever come across that energetic person that jumps out of bed in the morning and has an endless supply of get up and go? That same person who doesn’t get easily stressed or upset and always look at the bright side of life? These people (although rare) do exist and are not on some happy drug. Everyone can have that energy; it is just a matter of following a few simple steps.

1. Attitude: This is how you distinguish the world and have others perceive you. What others say and think of you is none of your business. If you waste time caring what other people think you will live by their rules and not yours. Simple, right? (I didn’t say it was going to be easy) Choose your attitude and don’t be an energy vampire.

2. Drink more fresh water: Dehydration is a sure way to get you grumpy and lethargic. Make a habit of drinking fresh water every 15 – 20 minutes.

3. Speak with energy: You will never hear an energetic person say, could be better, sick, tired, okay, fine, or not good. It doesn’t matter if you are feeling a little under the weather; just tell yourself you are feeling amazing, awesome, unbelievable, fantastic, brilliant, or super sensational. You will notice how it transforms your state and the way others relate to you. This is a sure fire way to attract energetic people into your life.

4. The 2/3 & 1/3 Rule of eating: Eating more foods that have not been processed like fruit, vegetables, grains, nuts etc will improve your energy instantly. 2/3 of what you eat should look like it came from the ground. 1/3 is the other stuff (dairy, meats, and processed foods).

5. Exercise: And you thought you were going to get away without me saying it? The more energy you use, the more you have. Anyone feeling a bit tired should get their heart pumping to instantly give your energy a boost. Your exercise must be energetic with lots of huffing and puffing. Aim to exercise for a minimum of 30 minutes every day, no matter what.

Follow the above prescription and you will be one of those energetic people that have a chock-a-block, productive, and full of life day.

7 ways to cut your cancer risk and add years to your life.

2010-03-22T12:57:00.001+10:00

There are no miracle potions to a guaranteed long healthy life. The good news is that you have the power to make some simple lifestyle changes to reduce your risk of cancer while in the process have more energy and feel better about yourself.

1. Don’t smoke and avoid breathing in other peoples cigarette smoke.

Approximately 1 in 4 deaths are a result of smoking. In Australia, that equates to more than 15,000 people dying from smoking-related cancers every year. Smoking causes cancer of the lungs, throat, mouth, colon, pancreas, kidney, stomach, vulva, penis and bladder. The benefits to quitting smoking are immediate. After 12 hours, almost all of the nicotine is out of your system. Your life expectancy will depend on how long you have been smoking and at what age you stop smoking. If you stop smoking when you are 30, then you can increase your life-span by 10 years. Visit www.quitbecauseyoucan.org.au for more helpful information to stop smoking. (Source: Qld cancer council)

2. Eat a healthy diet.

Pre-packaged and processed foods such as white bread, white rice and most fast foods will damage your DNA by producing poor quality cells. These cells then multiply and expose your risk to illnesses such as cancer, heart disease and other degenerative diseases.
Consuming a balanced diet with key nutrients (and not eating too much) from fruits, vegetables, whole grains, legumes, lean meats and fish will prevent cell damage and can add up to 13 years to your life. (Source: CSIRO Food and Nutritional Sciences Adelaide)
3. Trim down excess weight.

We all know that obesity increases the risk of heart disease, stroke, and type 2 diabetes, but did you know that it also increases your risk of some cancers like colon, kidney, breast (after menopause), endometrial(uterus), and oesophageal (oesophagus)? You may be eating more than you need to for your height and level of activity. Losing that excess weight can mean a difference of 7+ years to your life. To find out what your healthy weight is, use a tape measure to measure your waist at the narrowest point of the waist. If the circumference is over 80cm for women and 94cm for men you are overweight. (Source: Centre for Health Advancement at NSW Health and Qld cancer council)

4. Limit alcohol intake.

There are some positive effects that a glass of red wine a day can have to your health. However, drinking more than the recommended daily intake of any alcohol increases your risk of heart disease, accidents and some cancers (mouth, pharynx, larynx, oesophagus, liver, bowel and breast). A standard drink equals 100ml of wine (one bottle has seven standard drinks) or 30ml of spirits. Aim for 2 AFDs (Alcohol Free Days) per week. Alcohol can impede with your body’s ability to absorb nutrients from food and make worse the damage to your producing healthy cells. (Source: Dr. John Tickell)

5. Be active every day.

By keeping fit and active daily you can add 4+ years to your life. Physical activity prevents arteries from clogging up that cause heart disease and stroke, controls blood sugar to prevent type 2 diabetes, strengthens muscles and bones to reduce risk of osteoporosis and increases metabolism to burn body fat. Studies have also found that being active reduces your risk of bowel cancer, breast cancer (after menopause) and possibly prostate cancer. See exercise as an opportunity and not an inconvenience. My recommendations are for 30 minutes of activity everyday for general health benefits and an hour of exercise per day for weight loss.

6. Protect your skin.

A small burst of sunshine does wonders for your body (Vitamin D) and good for your mind. But with all things you have to be careful that you don’t get too much, especially if you have fair skin. Skin can burn in as little as 10 minutes so treat your skin like a baby’s. 80% of cancers diagnosed in Australia each year are skin cancers. Cover all exposed parts of your body with a water resistant SPF 30+ broad spectrum sunscreen, a hat that shades your face and neck, a pair of wrap-around sunglasses, and loose fitting protective clothing. (Source: Qld Cancer Council)

7. Know your body.

Keep an eye on your health with my top 5 below.
1. Have your skin checked regularly by a doctor. Make note of changes in the appearance of your moles and any lesions and tell your doctor immediately.
2. Changes in toilet habits. See you GP without delay if you experience blood in your bowel motion, for women any of loss of blood between periods, persistent bathroom visits.
3. Regular screening of bowel (men and women), breast (women), cervical (women) and prostate (men) could save your life.
4. Lumps, sores or ulcers that do not heal need the follow up of medical advice.
5. Relax and don’t sweat the small stuff. Long term stress can lead to mental illness so advise your professional if you are having difficulty coping with stress and difficulty sleeping.
Written by Chris Bakens

7 things you should know before joining a gym.

2010-03-08T12:34:00.000+10:00

You’ve decided to take action to get fitter and healthier and are thinking about heading off to join your nearest gym.

It is a sad fact that almost 80% of gym members stop within the first 6 months. To the gyms accountant this is like a dream having your customers signing up for 12 months but only having to deliver to them for 6.

My many years of knowledge employed at some of the big name fitness chains and smaller gyms have the experience of both pitfalls and incentives for everyone to learn from. I have listed below my top 7 checklist of things you should look out for at the gym.

1. Don’t submit to high pressure sales tactics: In May 2009 Choice magazine reported the Strong Arm Tactics of some of the big name gyms in Australia. Know your rights and be aware of the psychology that drives their sales team. Don’t feel pressured to sign on the spot. Many gym members complain about sales people who want to build up a personal relationship with you at the sale, then not talk to you again until it is time to renew. Don’t be frightened to ask questions about your contract that you don’t understand. Many gyms have a creative approach to pricing. Be aware of your fees like initial joining fees and administration charges which can be magically waived if you join up today.

2. Over crowded equipment/classes/lockers/showers: All gyms have peak times of day depending on location. Peak demands mean more people at the gym. A common complaint about gyms is the overcrowding of classes and waiting times to get on workout equipment. Before joining, visit the gym at a day and time that would suit your planned workouts to see if it fits with you. The same rule applies to Lockers and showers. Attending the gym during your preferred time may cause heart-ache if a locker is not available or the showers are overcrowded. . If your plan is to attend during off peak times then ask if they have an off peak membership.

3. Cancelling your membership: By far the most common criticism about gyms is the exit rules they involve. You have every right to finish a gym membership over the phone (at the end of your 12 months) but many gyms insist you do it in writing (30 days prior) and have an exit interview face-to-face. There have been many horror stories of high pressure sales tactics to have people join again during this face to face meeting. It is also a method to draw out the direct debit payments and work on people’s emotional vulnerability. NSW Department of Fair Trading received 344 complaints from unhappy gym goers last year, 149 relating to cancellation and cooling off periods.

4. Direct debit: Do not assume your direct debit finishes at the end of the 12 month contract. If you have any suspicions then you check with your bank as soon as possible. The gym sales consultant should let you know all the necessary fees (E.g. establishment set up fee, ongoing debit fee to use this service, on hold fee etc). You can cancel your direct debit with your bank without going through the gym. However, if you are still under contract with the gym, it will be seen as a breach of contract and is best to see the gym as soon as possible.

5. Opening /closing hours: Check the opening and closing times of the gym. The opening closing times during the week may be of no use if you like to get in a session before or after work. You may even like to go for an early workout on the week-end. But, if the gym doesn’t open until 9am it may be of no use. Many gyms also only open week-ends in a split shift (E.g. 8 - 10am and 4 – 6pm). What are the opening hours on public holidays? Understandably, some days are not open such as Good Friday, Easter Sunday, Christmas Day or Anzac day, but you may be surprised by what other days they may decide not to open.

6. What is their customer service policy if you go on holidays/injuries, or do not attend for a period of time: Ask about their rule regarding members taking time out and direct debit payments (how often and for how long). All gyms should have a clause whereas they can suspend temporality your debits for a short period of time with enough notice. Most people find it hard to stick to a program and stay motivated to regularly go to the gym. Once the first wave of enthusiasm wears off, it is likely the gym may not contact you at all to see how you are going. Many have policies to follow up their members, but very few actually do.

7. Programs that suit your fitness capabilities: Ask the sales person what they know about the types of classes and equipment available for your specific needs.

Written by Chris Bakens

7 ways to make sure you never miss a workout.

2010-02-15T09:11:00.001+10:00

Most weeks can be a blur of working long work hours, household tasks, responsibilities, time with family and sleeping. Finding the time for exercise can be tough, yet the busiest people will never miss a workout.

The key is to make your workout time work for you. Below are some key strategies that work for even the busiest person.

1. Communicate with others what you are going to do – Sharing what exercise you want to do with others will get you fuelled with energy and enthusiasm and out of your slump. Share with the people that you see every day (your family, friends, close work colleagues) all the details of the activity (when you will go, duration, what you will wear, how you will feel when you are finished etc) Nothing stimulates you more to get into action than your integrity which is doing what you say you will do.

2. Keep your workouts fun or interesting. The best exercise to do is the one you enjoy doing. Exercise that you don’t enjoy is a killer. If there is one sure way to be turned off regular exercise, it would be that you are not looking to make the experience enjoyable. Plug in a set of headphones the next time you jump on the treadmill and watch your favourite TV shows or sporting action, or listen to your favourite music while out walking. Keep it fun so you can count on coming back for more. Can’t find regular activity you like? Be patient; if you are having difficulty choosing or sticking to an activity. It may take quite a few tries before you feel like something clicks.

3. Schedule daily exercise in your calendar/diary. ‘Not enough time,’ ‘too busy’ and ‘can’t afford it’ are all just forms of a sickness called Excuse-i-tis. Establish a regular schedule for physical activity. Be active while watching TV. Ride a stationary bike, walk on the treadmill, step up and down on a step/bench, use some dumbbells, or do some stretching during your favourite TV shows...just get up and get moving more often!

4. Focus quality rather than quantity. You don’t need to work out for a long period of time to get the results you need. Be realistic about what you actually want to achieve for your fitness and seek out professional guidance to give you some pointers in the right direction. There is an old saying in the fitness industry “You can work hard and you can work long...but you can’t do both!”
5. Wake up 30 minutes earlier. Take a brisk walk around your neighbourhood. Research has shown that people who start off their day with exercise are more likely to stick with it.

6. Get Social. Sign up at a dance club, hiking group, bowling league, or golf association and get active while meeting other people.

7. Invest in your health. Making a financial commitment to a Personal Trainer, company fitness classes, fitness gym or local sporting organization may be all the incentive you need. Get in a session before work. The bulk of people find they are best to go straight from work before going home to avoid procrastination.

Written by Chris Bakens

20 minute workout for quick results

2010-02-08T13:53:00.001+10:00

Looking for a quick workout that will burn fat, tone the whole body and get you maximum results in minimum time?

This 20 minute workout is based on pyramid style training where you have moments of time of increasing your intensity levels rather than just working at the same moderate level throughout.

Most people make the mistake of training at the same pace week in week out and wonder why they don’t get the results they are looking for. Research shows that pyramid style sessions will force the body to adapt to a new fitness level and raise your metabolism for up to 24 hours afterwards. It will also reduce your risk of diabetes and heart disease, and lower your cholesterol levels.

This plan is based on running because it is one of the best cardio workouts you can do. One of the most excellent things about running is that it can be done anywhere in the world at almost any time of day. Not only will it burn a maximum amount of calories in a short period of time but it is also a good time to clear the head of any stress and give you time to think.

You will only need to perform this 20 minute workout 3 times per week. The other 4 days of the week can be made up of 1 rest/recovery day and 3 days with weights in the gym (these sessions can be 20 minutes also)

You will need to monitor how hard you are training throughout the 20 minutes. You could use a heart rate monitor or you could have someone driving next to you in their car monitoring your speed but, one of the easiest ways is to measure your intensity is how you are feeling. This type of measure is called ‘perceived exertion.’

To work out your rate of ‘perceived exertion’... use the intensity guide below.

Your perceived exertion

Perceived exertion intensity 1/10= Resting with normal breathing
Perceived exertion intensity 2/10 =Sitting /working at your desk with normal breathing
Perceived exertion intensity 3/10 = Minimal activity with comfortable breathing
Perceived exertion intensity level 4/10 = activity and heart rate up with deeper sustainable breathing
Perceived exertion intensity level 5/10 = Fairly hard work out, Sweating, Deeper steady breathing.
Perceived exertion intensity level 6/10 = Hard to hold a conversation with too many words. Breathing getting heavier.
Perceived exertion intensity level 7/10 = Very hard, Talking fewer words. Breathing faster and harder.
Perceived exertion intensity level 8/10 = Challenging intensity. Breathing very deep and hard.
Perceived exertion intensity level 9/10 & 10/10 = You cannot go any faster or harder and cannot speak. Breathing is extremely laboured.
The speed at which you complete a workout depends on your fitness level. This workout is suitable for a beginner as well as an elite athlete. If you need to substitute some running for power walking then please do so.

Your warm up:

Start with 3 -5 minutes of walking/power walking

Your workout:

Perform 2 minutes of exercise at a level 4/10.
Increase the pace to a 5/10 for 2 minutes duration.
Now take it up a notch to a 6/10 for 2 minutes duration.
Gradually increase speed to a 7/10 for 2 minute duration.
Boost it now to a hard effort of 8/10 for 2 minutes duration.
Absolute hardest effort of 9/10 for 2 minutes duration.
Bring the effort back slightly to an 8/10 for 2 minutes duration
Gradually decrease to a 7/10 for 2 minutes duration.
Take it down to a 6/10 for 2 minutes duration.
Now bring it back to the beginning intensity of 5/10 for 2 minutes duration.

Your cool down:

Perform 5 minutes of walking/active recovery session before stretching.

11 secrets to weight-loss results

2010-02-01T15:11:00.001+10:00

Weight loss success is not inherited by a secret society of Personal Trainers. It is available for everyone to take advantage of. Obesity is an overwhelming phenomenon over the past 2 decades that has very real consequences to our quality of life, our loved ones, and our health system.
Challenges with weight loss are a passion driven subject that I have been researching, living, learning and confronted by for over 20 years now. By reading this article now, you may be wondering if there is one secret that you are missing out on that would make a difference to the shape you are in.
Now is the best time to build your best physical condition and design your ideal healthy life. To gain success over your weight, you must be able to see the opportunity that lies beneath the FAT that is your life.
So, if you are ready to get started on a healthier you, then I have prepared 11 strategies and insights into how you can apply them into your life right now. Even if you just pick up one useful tactic, you will be on your way to better managing a healthier life for yourself.
1. There are 3 pivotal questions to ask yourself if you truly want to succeed. Unless you respond to them with a big YES, you will not achieve anything. They are 1. Do you deserve to succeed? 2. Do you believe you can succeed? 3. Do you honestly want to succeed?
2. Take a minute to sum up what your personal definition is of Weight loss success. You will find it hard to succeed if you are not clear on what you are aiming for. It is no good to want the fitness and discipline of an ironman, Olympian or a TV celebrity, because we all have our own needs and values and our own definitions of success. It is not about comparing yourself to other people. It is about what you can do.
3. Your old habits are deeply entrenched inside you because of the time you’ve spent repeating them. The best way to get rid of old habits is to replace them with new ones. Negative beliefs, low expectations, fears, and doubts are what stop you from believing what you want is possible.
4. Most people put the weight back on after losing it because they were on a diet and not transforming their lifestyle. When they have reached their goal, they stop training for it.
5. Life happens, in your exercise and daily nourishment there will always be challenges to the status quo: Parties with friends and family, office get-togethers, holidays, changes to personal life and career etc. Just keep your spotlight on what you can control and avoid using energy on what issues that you cannot. Focus on health and daily exercise and eat for nourishment and not for stress or boredom. The only time food will solve a problem in your life is when you are genuinely hungry.
6. You can create a healthy lifestyle in just 3 seconds. That’s the time it takes for you to make a decision that you will have a healthier life. Everything else is just execution.
7. Good time management is a key component to weight loss success, and poor time management is one of the major reasons for failure. Most people have the incentive, opportunities, and ability, but they just waste too much time on things that are immaterial.
8. Most people could write down 100 things that they want to get done every day. Rather than write a ‘To Do ‘list. Decide what are YOUR 5 most important things that must get done that day that will bring the most significant impact and progress to living a life that is powerful and living a life you love, and do them first.
9. Don’t blame others or your situation or for you not being in action. This is your personal battle and unless you are responsible for it, you will not succeed.
10. We all know that crash diets don’t work, so stop lying to yourself and get honest about taking control of your weight and your life. Don’t get tied to the numbers on the scale. I bet if the scale said 200 kgs and you still fir into those skinny jeans, you would not care.
11. Your ultimate health has 3 major objectives. It is a vehicle for you to learn about yourself, it allows you to make a contribution to yourself and your life and it provides you with the resources to have an interesting and full life.

It’s your wellbeing, it’s your reality, and it’s your choice. You have the strength to do what you want, when you want it.

Is your health costing your company money?

2010-01-25T10:31:00.001+10:00

If you lack physical fitness, you are more likely to be costing your company money.
It is estimated that unhealthy employees are costing Australian businesses billions of dollars every year with inactive employees impact the business they work for in a cost negative way in terms of productivity, lost time at work and increased claims for sick days.

With scores of unhealthy, overweight or obese employees, many businesses are initiating workplace wellness programs to decrease the immense costs to their bottom line.

Employers have long recognized that a healthy employee cost less. With fewer sick days, increase in productivity, improved employee morale, a decrease in accidents, or just to be a healthier place to work in; the payback for the company comes in the form of dollar savings.

The Australian Governments Institute of Health and Welfare indicates that it has 8 priority health areas. They are Arthritis and Muscular skeletal conditions, Asthma, cancer control, Mental Health, Diabetes, Obesity, Injury prevention and control and Cardiovascular health. These 8 priority areas are in response to the World Health Organizations findings on Global health. It is interesting to note that many of these priority areas can be prevented with an increase in activity and improved nutrition and lifestyle.

Here are some sobering statistics on the cost of an unhealthy employee:
The cost of smoking to Australian Business each year is the negative impact on workforce labour. At $4517.4 million per year. This loss is due to the reduction in the workforce and the increased absenteeism. (Tobacco in Australia, an online resource. The cost of tobacco to Australian society)

At least 70% of all illnesses are due to lifestyle related causes and are attributed to medical costs that could be prevented. (The economic benefits of regular exercise IHRSA)

A fit employee has fewer sick days, has fewer accidents, is less prone to harmful effects of stress and has higher job satisfaction than unfit ones. (Neil Gallaiford. Another reason to go to work-Keeping fit and healthy in the workplace-Human Resource management)

More Australian adults were overweight or obese and more drank alcohol at risky or high risk levels in 2004-5 than in 2001, according to results from the 2004-05. (Australian Bureau of Statistics)

People who don’t exercise have shown to have 34% higher health care costs and 54% longer hospital stays. (Inside track, the executive Fitness)

The proportion of adults classified as overweight or obese increased over the last ten years: for men from 52% to 62% and for women from 37% to 45%. (Australian Bureau of Statistics)

High or very high levels of psychological distress were recorded for 13% of the adult population, similar to the levels recorded in 2001. Of all those who recorded high to very high levels of distress, 59% were female. (Australian Bureau of Statistics)

The two most frequently reported lifestyle risk factors among adults were inadequate fruit or vegetable intake (90%) and sedentary or low level exercise (70%), and the most common pattern was to report them both, without also reporting smoking or drinking at risky levels (44%). In comparison to those classified as normal or underweight, adults who were overweight or obese were slightly more likely to report in this way (43% and 44%).(Australian Bureau of Statistics)

A majority of adults (90%) did not consume the recommended amount of fruit (2 or more serves) or vegetables (5 or more serves). This proportion was similar regardless of body weight. (Australian Bureau of Statistics)

So, how do you and your workplace measure up?
1. What is the existing culture in your workplace in regards to initiating or supporting a healthier work environment?
2. Do you feel you are as productive as you could be at work?
3. What snack time or lunch time practices are encouraged in the workplace?
4. Are you and your fellow employees fitting in your daily required amount of physical activity?
5. What Health, fitness and well being goals do you have?
6. If you are a smoker, what access do you have to a smoking cessation program?
7. What one action can you take this week towards a healthier workplace?

Author: Chris Bakens of Healthy Executives.

7 reasons to work out even when you don’t feel like it

2010-01-18T10:14:00.000+10:00

At the start of each year most gyms are full of people with impressive ambitions to exercise regularly in order to look and feel healthier than they do now, only to find that life gets in the way come February - March and their ambitions fizzle away until next year.
Maintaining the momentum over the course of the year will have obstacles that get in the way. Obstacles such as bad habits, occupation, stress, and partners are barriers to use as an excuse not to stick to your program.
Wouldn’t it better to maintain the motivation of a daily routine that has you being happier, healthier and more productive on a daily basis, rather than going from one extreme to another?
Below are my top 7 secrets to maintaining and enjoying exercise all year round, even when it is cold and dark outside.
1. Measure results – Choose your benchmark to which you wish to measure your progress towards that goal. If it is fat loss, then measure your waistline rather than looking at the scales. If it is to look leaner, then buy some scales that measure fat-loss percentage to see change in body composition. If it is getting fitter, then measure what you are capable of doing now (distance, time, intensity level).

2. Boost your metabolism - Regular exercise will build your lean muscle mass and increase your metabolism. The higher your metabolism...the more body-fat you burn and the easier it is to keep the weight off. A routine that includes as little as 30 minutes of strength training will elevate the metabolism for up to 48 hours after your workout.

3. Schedule your workout – Arrange your work-outs like you do your occupation. At the start of every week schedule your exercise at a time that will work. If you can exercise at the same time every day you will build a familiar routine and increase your likelihood of sticking to it.

4. Your Daily detox – Detox (short for detoxification) is our body’s natural ongoing process for elimination and neutralizing toxins from the body that can be potentially harmful to us. Every day we are surrounded by substances that will make our bodies sluggish like pollution, pesticides and chemicals in our food and water, coffee, cigarette smoke, alcohol, household cleaners, medications, and heavy metals like lead (which can enter our body when we ingest or inhale them). Exercise assists you to sweat them out to keep your body working efficiently so you feel healthier and energetic.

5. Increase your self esteem – Low self esteem stems from a poor self image. Regular work-outs will make you feel good about yourself and feel important to the community and other people. Everyone can benefit from a higher self esteem. Self esteem is crucial for a positive attitude towards living. If you have a higher self esteem you will be confident, happy and highly motivated to succeed.

6. Perk up your thinking power – There is an abundance of research that shows that exercise unlocks different areas of the brain to help you come up with fresh ideas to be more creative and problem solve as well as being more productive.

7. Just start - Difficult days are part of your program. Some days are going to be harder than others to get going. It is all too easy to stay in bed when it is cold and dark outside, so just put on an extra jumper and get out there and embrace your critics, do your best and don’t think.

Author Chris Bakens is head Performance Coach with Healthy Executives, a leading Brisbane corporate health company. They work with senior executives to implement healthy initiatives in the workplace. Her experience spans more than 2 decades in the fitness industry, working as a Personal Trainer, PT manager, Group exercise instructor and co-ordinator in some of Australia’s large gym chains. She also established a highly successful Personal Training studio in Brisbane and personally coaches Personal Training studios with strategies and tips to dramatically transform and master their trainers.

Creating the Building blocks for a healthy workplace

2010-01-11T11:07:00.000+10:00

It has been well documented that a healthy workplace contributes to a healthier bottom line. With less sick days, improved productivity, greater performance and increased morale, providing a healthy place to work can make a substantial difference.
Transforming to a healthy culture requires active support from management in making workplace health a priority. This article will examine the elements of the current workplace and give you some simple steps of no cost and low cost options to making a start right now to some tangible benefits.

A Case for Action
What is happening now in the workplace?
• Australia annually loses billions in revenue due to sick days.
• Employees with multiple or chronic health concerns drive the biggest loss in productivity. Those concerns may include smoking, overweight or obesity, poor nutrition, not enough exercise, substance abuse, poor sleeping patterns, existing medical conditions etc.
• Poor health is impacting all levels of business including executives and non-managerial positions. Executives, management and supervisory positions suffer more presentee-ism productivity which is related to a lack of productivity due to poor health.
• Employees experience too little or too much responsibility and have unclear expectations in their roles.
• Poor communication.
• Lack of rewards and acknowledgment.
• Stress and mental health issues.
• Management attitudes and awareness.
The way the future could be with a healthier workplace:
• The culture of the workplace looks like a healthy environment by the way the employees act and the work is handled.
• Employees can’t tell you what the culture looks like but they can tell you how it feels.
• Employers, all levels of management, and employees are all part of the solution.
• Employers act as role models.
• Employee health is now part of the agenda at meetings
• Employers regularly share their health vision with employees in multiple types of communication.
• Management and supervisors are regularly trained on giving recognition and rewards.
• Employees are engaged in their work with less down-time.
• Employees are rewarded for taking action with healthy initiatives.
• Employees are acknowledged for work that is complete and not on the amount of hours to complete it. (Being busy versus getting the job done)
• Employers spend less money on training and developing new employees due to employee retention.
No cost and low cost actions steps you can take right now:
• Conduct meetings outside or on a walk, or take a 10 – 15 minute walk before or after the meeting.
• Allocate an employee to head up a wellness team and have them report back to management. This role can take as little as 2 hours per week.
• Use peer pressure wisely to gain interest in your wellness message. The message has to be something that is universal to most people (fat loss, how to make nutritious snacks, simple steps to handle stress etc) Leave time at the end for interaction. Use this as an opportunity to let them know the importance of healthy employees and the value it is to the organization.
• Train managers and supervisors to give rewards and recognition.
• Gain the professional expertise of a Personal Trainer to assist with a user-pays regular group exercise activity. These sessions can take place during or outside of work hours in a large inside space or nearby park. An opportunity to hear about the activity can be gained at an information meeting at a time that is convenient at work.
• Reinforce the health vision of your workplace with a regular newsletter that can be sent out to your internal database, an agenda at meetings, posted on the bulletin boards or distributed in the lunch-room.
• Provide a quarterly healthy living expo in the workplace where employees can gain valuable information, attend workshops, participate in group activities, enjoy a 15 minute massage, have postural or ergonomic assessments, or get a health screening for blood pressure, blood sugar, flexibility, fitness levels etc.
• Start a virtual in-house fitness challenge.

A healthier workplace really is do-able and is essential to our communities. By taking responsibility in our workforce we are taking steps towards our countries rising health costs. This healthy workplace culture transformation while not easy to change is simple to put into action. This is not just a one-time thing but becomes part of how we can do business every day.

Author Chris Bakens is head Performance Coach with Healthy Executives, a leading Brisbane corporate health company. They work with senior executives to implement healthy initiatives in the workplace. Her experience spans more than 2 decades in the fitness industry, working as a Personal Trainer, PT manager, Group exercise instructor and co-ordinator in some of Australia’s large gym chains. She also established a highly successful Personal Training studio in Brisbane and personally coaches Personal Training studios with strategies and tips to dramatically transform and master their trainers.

5 Simple Strategies to stick to your New Year’s Resolutions

2010-01-06T15:10:00.000+10:00

1. Decide what your goal is and commit to success:
Working out what you really want when you are surrounded by other people’s ideas can be confusing. Do you really want what you have or are you conditioned to want it?
If you are unclear want you want, make a list of things that you don’t want and do the opposite. This will give you a starting point. What is it that you no longer want to tolerate? What is it that you will now stand for?
What have you given up that really matters to you? Have you compromised on things that are important to you like no time with family, no social or love life, where you are living, or how much you earn? Can you choose just one thing to focus on that is important and worth the effort?

2. Write down as many reasons as you can why you want to succeed:
To create how you want your life there has to be a deep reason for change. The first step to having any goal accomplishment is desire. It is only then that when the desire becomes so intense that you do something about it.
Write down as many compelling reasons why this goal is important to you and then ask the following questions. A. Is this an important goal? B. If I continue with my current lifestyle will I achieve my goal? C. How will I feel when I achieve this goal? Use your imagination to see yourself reaching your goal.
Make a stand for something or fall for anything.

3. Live your goal as if you've already achieved it; imagine yourself succeeding:
The journey is the reward. It is who you become by reaching your goals rather than actually reaching your destination. Only by feeling the benefits of doing what you say you will do, can transform you from being a couch potato who talks about taking action, into someone who prizes really living life by achieving what they set out to do.
If your resolution is to be happy...choose to be happy. Remember that the right time may never come along. Ask someone you trust when you are being too serious.
Life is a circus. You can be the ring master or you can be the beast. Which one are you? It is never too late to have all of the things you want in your life.

4. Make a daily plan:
Life is not a journey for nothing. You would never get on a plane if the pilot did not know where he was going – would you? You have probably heard the saying “If you fail to plan, you plan to fail.” Basically if you do not plan your life then someone else will and you will live someone else’s dreams.
Even if you did no more than just write down the direction you would like your life to take, you would still benefit greatly from the enhanced mental focus. Your mind will be consistently pulling you in the direction of your written goals.
Every day take at least 10 minutes to sit down to organize and plan your life. Look at all the areas that are important to you like Family, health, professional, social, financial, mental, and spiritual development. Everyday write at least one thing down in each area. You will begin to see your own individual needs, your desires, your unique journey and what you really want your life to look like.

5. Devise coping strategies, and, most importantly never give up.
There are external and internal barriers which will prevent you from making the changes necessary. These are powerful forces which will either constrain you or stop you from achieving your goals.
External Barriers are things we may not be able to change, like the weather, kid’s school and sporting commitments, family obligations, the hours we work, bottleneck traffic at freeway construction, budget etc.
There are environmental factors also. If you want to stop smoking yet you are consistently around smokers.
If you want to take up a running program yet you work during daylight hours there is a safety aspect.
Internal Barriers are beliefs that drive our current behaviour. Emotional barriers can be “I will always be fat, I don’t deserve it, I am naturally a lazy person, I can’t get myself motivated,” or “I feel overwhelmed, I don’t have time, it is too difficult, I don’t have the right information, I always get interrupted “etc.
What about the times you wake up in the morning and think about going for a walk? Instead you lie in bed and toss and turn just ‘thinking about it’. Imagine how fit you would be if instead of just thinking about it, you actually got up and went for a walk?
The bottom line is that there is an 80/20 rule when it comes to getting what you want. If you do not have what you want in your life, it is because of either of these 2 barriers.
This may be hard to accept but what constrains or stops you are the 80 percent barriers within you. The other 20 percent is outside of you.
Expose the beliefs that do not empower you and replace them with the ones that do.

How much walking does it take to burn off those festive goodies?

2009-12-21T10:21:00.003+10:00

Considering having a second helping of Christmas pudding with brandy custard? This article gives you a short approximate guide to how much walking you have to do to equal the number of calories/kilojoules consumed at your festive gatherings.

The chart below shows the energy burned typically by someone at 73kg in weight. The calorie (kilojoules) expenditure will vary depending on the intensity level, body weight, exercise performed, duration and the individual.

Below are some popular festive goodies and the walking needed to burn it off
Serving size Yummy Christmas fare Approx. energy consumed Total fat (approx.) Approx. amount of activity
75g medium slice Christmas cake 270 calories or 1130kjs 11gfat 1 hr 15 min walk at 5.6 km p/h
100g medium slice Panettone 365 calories or 1520kjs 13gfat 1 hr 34 min medium paced walk at 5.6 km p/h
100g Roast turkey (meat and skin) 170 calories or 710kjs 6.5gfat 45 min medium paced walk at 5.6 km p/h
100g Roast turkey (lean meat, no skin) 150 calories or 630kjs 4gfat 40 min medium paced walk at 5.6 km p/h
50g thick slice Ham 70 calories or 290kjs 4gfat 15 min medium paced walk at 5.6 km p/h
100g Pork (meat and fat) 215 calories or 900kjs 14gfat 55 min medium paced walk at 5.6 km p/h
100g Pork (lean meat only) 195 calories or 810kjs 13gfat 50 min medium paced walk at 5.6 km p/h
1 cup (250g) Brandy Custard 265 calories or 1095kjs 6gfat 1 hr 10 min medium paced walk at 5.6 km p/h
100g Xmas pudding 340 calories or 1420kjs 11gfat 1 hr 30 min medium paced walk at 5.6 km p/h

You can make a difference to your waistline AFTER Christmas by thinking twice about that second serving and opting for some healthier choices of fruit, salads, seafood and lean meats.

Merry Christmas This is my heartfelt wish to my friends and family for the holidays

2009-12-14T11:54:00.000+10:00

May you have much happiness over the holidays. It has been an honour to know and learn from you in 2009.
May you give to yourself everyday.
May your “time off” be just that.
May you enjoy the challenge of being out of your comfort zone.
May you commit to a plan and the required action to achieve your dreams.
May you believe in yourself and fear less.
May you eat well and move everyday.
May you Laugh without loudly and regularly without hesitation.
May you love with passion.
May you be proud of the person in the mirror.
May you continue to dream bigger and brighter.
May you take the time to play.
May you work smarter and not harder.
May you feed your body well to add more time and quality to your life.
May you feel the fear and do it anyway.
May you take the time to travel and soak up the wealth and knowledge of other people and places.
May you smile, laugh, dance and sing.
May you persevere through the stretch and struggle to reach success.
May you turn all your obstacles into opportunities.
May you achieve your goals for 2010.
Merry Christmas from Chris.

7 Tips to surviving Christmas and still have fun

2009-12-14T09:05:00.001+10:00

Do you think you may just blow your waistline over the holidays? Faced with lots of yummy food at this time of year? You can survive the silly season and enjoy your Christmas without looking like Santa by January 1.
1. Don’t eat unless you are hungry and stop eating when you are full. Does not get any clearer than that. In fact, if you take no other tips away with you, this will be the best piece of advice I can give you.
2. Don’t stop exercising because it is Christmas. If you are not already exercising regularly then don’t wait till the January 1 to start. January 1 turns into January 31 and the little doona cover around your middle gets larger so get started today. The best exercise you can do is the one that you enjoy doing. The holidays are a great time to get a game of backyard or beach cricket, volleyball or footy going. Stay cool with some beach activities or pool games. The list is endless of how much you can do that will keep you moving and is fun.
3. Drink more water. The amounts of food and alcohol we consume can be less if you drink 1 glass of water before eating and 1 glass of water between each alcoholic beverage.
4. Choose healthier and lower fat foods where possible. Choose barbequed and fresh foods over deep fried and processed foods.
5. Treat yourself to smaller amounts of party food.
6. Avoid picking at food for no good reason. Get into the Christmas spirit with activities that keep your busy. Keep moving by chatting, dancing, playing games with the kids, socializing and assisting to clean up.
7. Bring lots of healthy low fat meals and treats to the events you attend. Be mindful of the pasta and potato salads as these can be loaded with high fat dressings. By bringing along healthy food you will be helping your family and friends keep the scales down as well.

You can make a difference to the size of your bits after the silly season. Get into the habit of exercising and eating healthy now and you will survive Christmas with your body looking good and you feeling fantastic forever.

Fitness on a shoestring budget.

2009-12-07T08:32:00.000+10:00

Are you using the current economic climate as the reason not to exercise? You may be doing it tough, but Australia is becoming soft around the middle as a result of deskbound work, increased reliance on our vehicles for transportation, fast food, and technology that makes things easier. It is a perfect recipe for the expanding girth of our population.
“Don’t use the justification that you have no money as the excuse not to be healthy” says Chris Bakens from Healthy Executives. “The truth is, you do not need lots of cash to get fit. You just need the desire to want to make a difference to your health and fitness and transform your sedentary lifestyle.”
Investing time on your health now will give you a healthy way of life, and put you in a better financial position by preventing costly health problems later.
There are 7 tips below to get started today for little or no money at all.
1. Exercise in the comfort of your own home. Exercise DVD’s or some of the Pay TV channels have regular programs that focus on getting you moving. If you don’t have any of these available to you, then join your local Library and borrow them, and what’s more...it’s FREE.
2. Your local community parks have pathways to walk and run as well as fixed equipment to exercise. Check out your local council website or service desk to find out where. All you will need to get started is to have some comfortable clothing you can move in, supportive footwear and slip, slop, slap.
3. FREE group exercise. Most of the major capital cities have regular group fitness activities that are run by their local councils. It is also worthwhile checking out some of the major privatized parklands in your city for FREE exercise programs (E.g. Southbank parklands).
4. Include your family. Get outside with your kids. Dust off the bikes in the shed, shoot some hoops, kick the footy or play some tag. Nothing exudes happiness more than some quality time with the people who mean the most to you in life. Take a trip to the beach this week-end to go for walks on the beach, beach cricket, body board some surf, or beach soccer.
5. Surf the Internet. Want some FREE advice on how to get started on an exercise program? There are many FREE programs available to you at a press of a button and awaiting you to take action.
6. Weights workout with no fancy equipment. You can work your legs at the gym using the leg press, but unless you are planning on pushing rocks up a hill, you can’t really apply it to every-day life. Use body weight to become mentally and physically stronger. Push ups, dips, chin ups, squats, and lunges will give you are more efficient and balanced body in regard to appearance and function.
7. Group fitness at work. Get a bunch of your work colleagues together for a regular run or walk at the park. Seek the guidance of a qualified Personal Trainer to come to your workplace or Local Park to monitor and guide you with your program and give you the accountability you require.
In summary: The military have a simple philosophy: improvise, adapt and overcome. It refers to every situation of everything you do. If it is too cold to exercise, then put an extra layer on, if it is too hot to exercise then drink more water or participate in some water activities. Whatever your circumstances, it is your goal to improvise, adapt and overcome and get your workouts done.

The A – Z of stretching, sweating, jigging and jogging

2009-11-30T09:57:00.000+10:00

Health and fitness: Something you achieve by worrying yourself sick over all the things you are not allowed to eat and drink.
Selections from humorous guide that was given to me 20 years ago from my mother. Some things just never change.
A – Athlete. One who owns three pairs of jogging shoes.
B - Black Forest cake. There are a number of items listed in the weight watchers hall of fame. Mom’s apple pie with cream or ice-cream, croissants, peanut butter larded on bread and smeared with honey, drooling chunks of camembert cheese – but if you really want to sink into mega-calorific bliss, perhaps the ultimate indulgence is Black Forest cake.
C - Cellulite. Expensive way of spelling fat.
D - Deep Breathing. Something one usually hears on the telephone.
E - Exercise. Pushing, panting, perspiring, pounding, palpitating, suffering in the hope that you will get more time on this earth so that you can do more suffering.
F - Fun Run. Strange modern phenomenon usually seen only in affluent Western societies. Crowds of anything up to 25,000 don strange clothing and relentlessly run across a course of 15 to 30 kilometres. The activity is very curiously named.
G - Golf. Some say it is a good walk spoiled, but more likely it is a good game spoiled by walking. However, now there are electric golf buggies with comfy seats, and even refreshment bars. Who would want to walk, indeed?
H - Health. Something you achieve by worrying yourself sick over all the things you are not allowed to eat and drink.
I - Instant Coffee. Always beware of instant anything: Instant friends, instant marriages, instant love affairs, instant s*x, instant contracts, instant porridge, but above all beware of two horrid inventions of our time, instant tea and instant coffee. If you are to have your heart slowed, your arteries hardened, your sleep destroyed, for heaven’s sake have the real thing.
J - Junk Food. Food that is good to eat. One of the great anomalies yet to explained by medical scientists (and theologians): why does food that allegedly makes you unhealthy always taste so much better than food that allegedly makes you healthy?
K - Kilograms. Perhaps the only satisfying aspect of the metric system is this: if you convert pounds to kilograms you come out at less than half the weight.
L - Living. A health hazard.
M - Metabolism. Something always possessed by other creatures. You see them at McDonalds feasting on Big Macs, washed down by milk shakes; you see them at Chez Pierre’s feasting on Duck a-l’Orange and Mousse Chocolat, their figures incredible, undamaged. Whereas you, noble creature that you are, the epitome of self denial, have only to walk past a Mars Bar to put on a kilogram. Ah, If only you had their good metabolism.
N - Nautilus. System of tension weights. Probably first invented by the Spanish Inquisition during the 15th century. Ideal for extracting confessions.
O - Obese. It is unfair the word they use...pot bellied, corpulent, portly, roly-poly, stout, tubby, abdominous, paunchy, buxom, bosomy, Junoesque, pneumatic, well-stacked, Wagnerian, well-upholstered, endomorphic, Brobdingnagian, amplitudinous, elephantine, steatopygous, and...ah yes...FAT!
P - Push Ups. A refined method of human cruelty. In boarding school days, apart from a thrashing, there were two methods for inflicting punishment on schoolboys...write 1000 lines or do 100 push ups. The body sags, the arms begin to shriek. Now push-ups are an essential part of one’s joyous life at the health studio.
Q - Queasy. That uneasy feeling you get in the stomach when confronted by yoghurt or a soy bean salad.
R – Rowing machine. A device where no one follows you in a speed boat, no Cox barks rating instructions, no one hollers from the river bank on a bicycle, the tide never flows against you and you never get your feet wet.
S – Sweat. Distasteful human condition now costing mega-millions in TV-advertised deodorants.
T – Tofu. It is made out of soy beans. It is a high protein bean curd and tastes like compressed office paste. Japanese triumph like the Sony, Suzuki, and the Seiko. Anyone who can bear to eat it merits glory and deserves to be as thin as a chopstick.
U – Unfit. When you to pant while working the computer.
V – Vegemite. You must appreciate that Vegemite is not just a spread; it goes deep into the Australian ethos. Australians far from home start to get nervous and frantic when they can’t get this mysterious substance which looks as if it should be used for making roads. They are like Saxon’s without their woad or Scot’s without their haggis. It is rich in vitamin B and other mysterious substances. Actually it is made from spent yeast, usually from the brewery. How wonderful that thirsty people drink their beer to Vegemite possible.
W – Wheat Germ. Oh Hell! You’ve got to get into wheat germ. This is the embryo of the wheat kernel; it’s the life force, rich in vitamins E and B. The health freaks tell us that you don’t get it at all in refined flour. The large wheat processes toss it out as undesirable. It is so delicate you have to keep in a screw top bottle and refrigerate it. Ideal on fruit in the morning. It tastes just like sawdust.
X – Xenophobia. Dislike, even detestation of all foreigners. This is why the Olympic Games are so popular. They are another substitute for war.
Y – Yoghurt. Semi-solid, sourish, junket-like, curd-like, food prepared from milk fermented by added bacteria. Invented by the Arabs on camel back to combat impossible heat conditions. Health nuts eat it as a sort of penance.
Z – Zen. Mystic Asian philosophy which, you hope, might explain why you do all these things.
From the Book The Health and Fitness Dictionary by Dunstan and Hook.
Author and journalists Keith Dunstan and Jeff Hook together pound and pant through this side splitting guide to fighting fitness and muscular might.

The 5 fastest tips to look tight, toned and tasty for the holidays.

2009-11-23T09:38:00.000+10:00

Waiting till January 1 to get started on your best year ever?
Want some simple strategies to be in the best shape you can before the holidays?

1. Do 30 – 40 minutes of planned exercise every day:
Fit people burn fat faster. Unfortunately most people claim to be time poor or financially broke and are not really committed to making a difference to their health at all. If you gave them a couple of extra hours per day or money in the bank, they would spend it unwisely. The first step is to reclaim your priorities and reassess your routines and habits. Schedule some daily exercise that you will enjoy. Don’t just write it on your “To do “list!! “To do” lists never get done. Instead, write a “Things that have to get done” list, and separate it from the “What would be nice to get done” list.

2. Follow 80 /20 rule of eating:
80% of what you eat should look like it came out of the ground. Eat mostly fruit, vegetables, grains etc. The 20% is the other stuff like meat, dairy, sweets etc. Examine the contents of your next meal and see if it passes the 80/20 rule. Also aim for low fat foods to have less chance of accumulating as fat on your body.

3. Drink more water:
People who are dehydrated feel exhausted and tired. When you are dehydrated you are less likely to get up from the couch and exercise. Aim to drink more water every day. A good rule of thumb is to drink more water than you are drinking now.

4. Lift some weights:
There is nothing better than a body that is strong and healthy. After the age of 20 we lose lean muscle mass at a rate of 1 – 2 kg per decade. This can be reversed by lifting weights on a weekly basis. The more lean muscle we have, the higher our metabolism. The higher the metabolism, the more body fat we burn. If you have not got a program then have a chat to a Personal Trainer to design a plan that is right for you.

5. Puff a little harder when you exercise:
Getting out of your comfort zone is the key to reaching your goals. If you have put aside 30 minutes per day to exercise, then spend it wisely on puffing a little harder. And don’t forget the power of incidental exercise (I like to call it accidental exercise).Walk past the lifts to take the stairs, get outside and play with your kids instead of watching TV with them, and walk to the shops instead of driving. Remember...fit people burn fat faster.

7 Reasons your workout routine sucks!!

2009-11-16T10:02:00.000+10:00

1. You don’t keep it fun or interesting. The best exercise to do is the one you enjoy doing. Exercise that you don’t enjoy is a killer. If there is one sure way to be turned off regular exercise, it would be that you are not looking to make the experience enjoyable. Plug in a set of headphones the next time you jump on the treadmill and watch your favourite TV shows, or listen to your favourite music while out walking. Keep it fun so you can count on coming back for more. Can’t find regular activity you like? Be patient if you are having difficulty choosing or sticking to an activity. It may take quite a few tries before you feel like something clicks.

2. You don’t schedule daily exercise in your calendar/diary. ‘Not enough time,’ ‘too busy’ and ‘can’t afford it’ are all just forms of a sickness called Excuse-i-tis. Establish a regular schedule for physical activity. Be active while watching TV. Ride a stationary bike, walk on the treadmill, step up and down on a step/bench, use some dumbbells, or do some stretching during your favourite TV shows...just get up and get moving more often!

3. You only focus on one element of fitness. Work on a variety of exercises to work on the 3 elements of fitness. Include some endurance (anything that sustains your heart rate up for an above average period of time), strength training (lifting weights and providing resistance for your muscles to get stronger), and flexibility training (the ability to move the joints through their entire range of motion to provide length and suppleness).
4. You are lifting more weight than you can handle. You know you are lifting too much weight when your technique is sacrificed in order to lift a heavier load. Gradually increase the resistance of your workout to prevent injury. Talk to any bodybuilder and they will tell you it is not about how much weight you lift. If you have to jerk your body while lifting your weight then you are lifting too much.
5. Not exercising intensely enough - Leaning on the side bars of the stair-master will lower the intensity of the workout as well as put a strain on your wrists and lower back. If your intention is to lose body-fat then you will need to exercise intensely enough to get you huffing and puffing with a light sweat. (E.g. reading a magazine while riding a stationary bike...need I say more)
6. You don’t know how to use the equipment. Seek out the guidance of a trained professional on how to use the equipment effectively. It is worth investing in a Personal Trainer (even for 1 session) to demonstrate correct technique and the intensity at which you should be working to.
7. You focus on quantity rather than quality. You don’t need to work out for a long period of time to get the results you need. Be realistic about what you actually want to achieve for your fitness and seek out professional guidance to give you some pointers in the right direction. There is an old saying in the fitness industry “You can work hard and you can work long...but you can’t do both!”

Chris Bakens - Healthy Executives Performance Coach

Your gym routine – how to determine your order of exercise

2009-11-09T14:04:00.000+10:00

Deciding on which exercise to perform first can be a guessing game for most people. Some people choose to work on their favourite body part first, some choose to start from the top of the body and work their way down, and others just use the first piece of equipment that may be vacant.
With a smorgasbord of equipment available to you, how do you determine what will give you the most benefit in the time you’ve made available.
There are some basic guidelines to stick to, to get the most out of your workout. Below is my top 4.
1. Complete your more complex exercises first
A complex gym exercise is any lift that is comprehensive to perform. These are exercises that require stability, energy and concentration and are more stressful on the body. It is best to complete these exercises when you are fresh for optimal performance and safety. Examples - perform a barbell squat before a leg press, or chin ups before seated rows etc.
2. Perform 1 complex lift per session
The physical demands on your body to perform a complex lift mean that your body is in overload, but provide the best stimulus for strength and muscle gains. For example...executing a barbell squat uses the core stabilizers of the shoulder, back and abdominals , the prime muscles in the legs and butt (quadriceps and gluteus muscles), and lots of assistant muscles (hamstrings, calves, etc). Other examples of complex lifts are Barbell squats, Dead-lifts and Chin ups.
3. Aim for more functional movement patterns.
Functional exercises (compound movements) replicate movements in everyday life. Compare the leg extension exercise (isolated movement) and the squat (compound movement). The principal aim of these 2 exercises is to strengthen the quadriceps muscles. The execution of these exercises is very different. The squat engages the muscles and joints of the hips, knee, and ankle whereas the leg extension engages the muscles about the knee only. The leg extension encourages poor posture, inadequate stabilization of the knee, and no stabilization about the other joints because of the seated nature of the exercise. The knee is not made to function in isolation as illustrated in daily activities such as walking, jumping or running and even more evident in activities such as squatting down to pick up something or up and down stairs. You can lift heavier loads due to a more stable base and more muscles recruited therefore a higher training stimulus. Examples of other compound movements are bench press, push ups, squats, lunges, chin ups, lat pull-downs, and seated rows. Examples of Isolated movements are bicep curls; leg extensions, leg curls, and triceps push down.
4. Train the stabilizers of the body during your lifts
Your stabilizers of the shoulder (rotator cuff) pelvis (transverse abdominals) and back (Erectae Spinae) play an important role in bracing the body when it is under load. They act as a stable base when you want your muscles to perform at optimal levels and protect other body parts from injury. If you are wanting to train these stabilizers separately, work them last to avoid them being pre-fatigued.
The most important rule as a trainer to give you is to ensure good posture throughout all exercises and work within your own limits.

Get fit without breaking the budget.

2009-11-02T08:41:00.000+10:00

Looking to get in shape without breaking the budget? As long as the only thing that has seriously stopped you from starting an exercise program is the cost of a gym membership, there is some good news. There are many low cost options to keep you fit and healthy. Here’s my top 5.
1. Look for opportunities to move more around the home. Everyday activities can be turned into an advantage to get some cardiovascular (anything that gets you huffing and puffing) exercise. Use the week-ends to make a workout out of household chores. Put your iPod on and do the lawn mowing, garden work, vacuuming, and scrubbing. All these activities that have to be done can be made more enjoyable when you know you are getting your heart rate up for a workout. If you have children, join in with them for a game of tag or kicking a ball. It may also be a good time to dust off that bike in the garage and take the family out for a bike ride or take a walk to the park with the kids to shoot some hoops or climb the equipment.
2. Improvise. Make do with some of the household items around the house to perform upper and lower body exercises. Your pantry is full of items that you can use for hand-weights. A couple of cans of baked beans, a bag of potatoes, or a bag of rice will work just fine. Try filling an empty milk bottle or jug with water or sand and secure the tops with duct tape. (For accuracy of weight use a kitchen or bathroom scale).You can add more water or sand as you get stronger. Use a stable chair or bench to perform dips, push ups or step ups.
3. Purchase your exercise equipment on the cheap. Consider buying used workout equipment that was once hired by a reputable company. The classifieds are also a great place to get a good deal. You can pick up some great bargains, but words of warning...do your homework on the item to avoid disappointment. Many department stores have discontinued lines from time to time so it is worth checking out some good buys. Think about purchasing some inexpensive items to add to your workout. Dumbbells, skipping ropes, exercise DVDs or resistance bands are all products that may be worth investing in.
4. Share the costs of the workout with a friend. Most Personal Trainers can train 2 people in one session. Swap your DVDs with your friend or workout together at home. Go out for a run or walk together, or follow some of the council equipped workout apparatus at your nearest park.
5. Workout at work. Chat to your HR person or wellness co-ordinator about getting a Personal Trainer to come to your workplace at a time that suits. Working out with a group spreads the cost out and gives you the expertise of a qualified trainer for guidance and encouragement.
Written by Chris Bakens from Healthy Executives –Specializing in healthy initiatives in the workplace. Fit for work, healthy for life.

Are you in an exercise Rut? Give your fitness routine a makeover.

2009-10-19T11:37:00.000+10:00

You want to exercise for the sake of optimal health, but it all seems too uninteresting and at risk of losing your motivation to continue. Has your exercise routine lost its sparkle? Do you loathe going to the gym when you know you used to love it? Have you listed your motivation in the lost and found ads?
Below are 4 tips to re-energize your exercise schedule to make it fun to stay fit and strong.
1. Maintain some huffy-puffy type exercise every day. Any exercise where you are moving the large muscle groups in the body is enough to get your heart rate up. This is what will keep your heart healthy. So, if you have been walking or running on the treadmill or riding the stationary bikes, it may be time to make a change and get outdoors and enjoy doing the real thing. Running and riding your bike everywhere when you were a kid was so much fun and not a chore at all. Of course, don’t forget to slip, slop, slap in the sun.

2. Change the type of exercise you do. No time like the present to try something new. Join a Swimming Squad if you have always fancied doing some laps or just want to join in some aqua classes. Sign up for some dance classes or just boogie around your home to your favourite tunes while doing the housework or cooking dinner. Join in a team sports group in your local area. Most gyms have a variety of group exercise classes where you can join in with others. Try a different one every week until you find the one you like.

3. Get in the gym and do some resistance training. Lifting weights will increase lean muscle and increase your body’s ability to burn body fat. Get the assistance of a Personal Trainer to assist with technique.

4. Experience some mind-body movements and experience Yoga, Pilates, Tai Chi, or meditation. They will all strengthen, tone, stretch and align the entire body. All of these disciplines will connect you with a finely tuned awareness of what your body needs as well as provide a system for maintaining long lasting health and well being. A great compliment to any exercise regime.

Remember the purpose of regular exercise is about moving your body to stay fit for a health and longevity. If you are over running on the treadmill or walking the same neighbourhood it is time to move on.

Why we get fat

2009-10-12T07:58:00.000+10:00

With so much hype in the media about the obesity epidemic that is sweeping the nation, it is easy to be confused about where our weight gain really comes from.
There are only 2 main reasons we get fat. They are:
Increase in energy intake (what we put in our mouths)
OR
Decrease in energy expenditure (Activity levels)
There are considerations which can influence these 2 reasons such as genetics, medical problems (E.g. Thyroid), Disease (E.g. Diabetes), gender, age, history of dieting, slow metabolism, and medications. These considerations have a role to play in body weight balance and can be managed. Either way, it is all too easy to use them as an excuse for being fat.
Factors which may influence energy intake are:
Foods high in sugar/high glycemic foods (High GI)
Late night eating
Irregular eating
Too much fat
Too much total intake of energy for the day
Social eating / food intake with alcohol
Extreme hunger
Consistent eating
Overindulge eating (Binge)
Factors which may influence Energy expenditure are:
Lack of planned activity/exercise
Sedentary job
Discomfort/injury/incapacity
Self perception /consciousness
Personal commitments
Fear (crime, injury, failure, success etc)
Lack of awareness
Inactive transport to/from work
The weather / Environment
Take home message
Making changes with energy intake or energy expenditure are the only two ways likely to be bring success in the treatment of what make us fat.

Why Do I Get Sore Muscles After A Workout?

2009-10-05T08:50:00.000+10:00

Getting started on a new workout program can be challenging enough, but dealing with the soreness that follows makes it difficult to stay on track. After all, who feels like leaping out of bed when you are too sore to move, let alone raising your arms to get dressed?
It is natural to experience muscle soreness if you have NOT participated in some form of strenuous exercise in quite some time. Your muscles go through lots of physical stress when you work out. Combine that with not exercising for a while and it is a recipe for DOMS (Delayed Onset Muscle Soreness).
So what is DOMS?
Exercise physiologists refer to the discomfort you feel 24 – 48 hours after a workout regime as a result of physical activity that stresses the muscle tissue beyond what it is accustomed to. Mild muscle strain creates small microscopic damage (Micro – tears) to the muscle fibres as well as swelling. Such swelling increases the pressure on the surrounding structures and results in pain and stiffness. The amount of soreness depends on how hard and how long you exercised and what type of training you do. The soreness is generally at its worse at 48hours and usually starts to subside over a few days.
Can elite athletes get DOMS?
The good news is that no-one is immune to DOMS. Whether you are a professional football player, body builder or a week-end warrior, we all can experience DOMS. Elite athletes all get some form of discomfort as a result of increasing stresses on muscles to make them stronger and better perform the mission the next time.
Preventing DOMS.
There are a few things you can do to keep soreness to a minimum or delay soreness altogether. Ensure you warm up before your activity with 3 – 5 minutes of low impact activity such as walking, biking and include some stretches. Warm down completely afterward with an active recovery as per your warm up and include comprehensive stretches. (Hold all stretches for a minimum of 20 seconds)
Don’t be discouraged – it is OK to be sore.
Delayed Onset Muscle Soreness is common after exercise and usually means you are getting stronger. Such symptoms are a normal response to unusual exertion and are part of an adaptation process that leads to getting stronger once your muscles recover.
Don't stop exercising because of muscle soreness.

How to not wear out your knees - 5 things you need to know about keeping your knees healthy

2009-09-28T12:15:00.000+10:00

How much exercise is too much? What kind of shoe is best? Is there any benefit to taking supplements such as glucosamine? What are the best exercises I can do to strengthen the knees? Who is the best expert to see when I have a knee problem?
These are just some of the many questions that we get asked by our clients at Healthy Executives. The knee is one of the most complex joints in the body. We all can accept some kind of normal wear and tear on the body as we age, but what are some strategies we can do to keep our knees in good shape and prevent injury.
Q. How much exercise is too much?
A. There is no definite answer to this question. What the experts do know is that you are at a greater risk of injury when you play alot of sports. People who take an activity back up after a long layoff(E.g. tennis, running, netball etc) or who sit sedentary at their desk all week and only play sport on the week-ends are at a higher risk. When injury occurs there is a transformation internally on the knee that can lead to earlier arthritic symptoms.
Q. What kind of shoe is best?
A. There is nothing better for your feet than a shoe that gives support according to your individual needs. There are many shoe stores now that will fit a show according to your foot type. One of the best experts to talk to about your feet is a podiatrist. They will recommend a shoe type and model that will provide good supportive midsoles and offer arch support as well. Most exercise shoes are recommended to be changed every 1000 to 1500kms. When the tread pattern starts to wear on the bottom of your shoes, you know it is time to replace them.
Q. Is there any benefit to taking supplements such as glucosamine?
A. There have been numerous studies outlying the benefit to taking glucosamine products in some patients. A good rule of thumb is to take the product as recommended (usually about 1500mg a day) for 12 weeks (3 months) and see if you can notice any significant difference yourself. If you see any considerable effects, then keep taking it. If not, then don’t waste any more of your money. Please talk to your pharmacist/health practitioner before taking.
Q. What is the best type of exercise I can do to strengthen the knees?
A. There is no better way to strengthen your knees than to do some resistance training exercises. Stick to some of the more functional type movements like Squats and Lunges. These will strengthen the muscles that provide support and stability to the knee. It is also recommended to include some stretches to all of the muscles that insert or run alongside the knees. Include stretches to your program for the Hamstrings (back of the thigh), Quadriceps (front of the thigh), Adductor (inside thigh), Abductor (outside thigh), and Calves as they will provide adequate flexibility to the knee.
Q. Who is the best expert to see when I have a knee problem?
A. There are many experts you can talk to about your knee that are well-skilled at diagnosing or if necessary referring on. GPs, Physiotherapists, Sports physiotherapists and Sports physicians can all assess your knee and if need to refer you to a orthopaedic specialist who specializes in knee arthroscopy (key hole surgery) as well as reconstructive work.
Summary: The best way to save your knees from excessive wear and tear is to strengthen the muscles that provide support.

The 5 worst nutrition mistakes we make

2009-09-21T12:19:00.000+10:00

If you are always on the go, chances are you take better care of the people around you than you do of yourself. You m ay spend hours shopping and preparing nutritionally balanced meals for your loved ones but only eat half as well yourself. The result is poor performance during the day and less than perfect health. You can improve these common mistakes and be on the road to look better, feel healthier and improve work performance.
Mistake # 1. Caffeine dependence.
Many people depend on coffee to give them a surge of energy throughout the day. 3 cups of coffee a day is about 180mg of caffeine per day (1 rounded teaspoon = 60mg, 1 heaped teaspoon = 80mg) and although it is not harmful to a healthy adult if taken in moderate amounts, large amounts (over 350mg) may adversely affect your health. The body can become dependent on caffeine and this can lead to nervous system disorders, mood swings, depression, headaches, reduction of the body’s ability to use vital nutrients and affects can sleep rhythms. Energy drinks (e.g. Red Bull, V Energy, and Red Eye) contain up to 110mg of caffeine in a 250ml can. What about tea and chocolate I hear you say? A medium strength tea contains 40mg of caffeine and a 50g piece of milk chocolate is 10mg. Many doctors recommend caffeine free periods to flush out stimulants from your body. Replace some of your caffeine with herbal tea.
Mistake #2. Late night munchies.
Many of us are guilty of being up late watching TV while munching on a packet of chips, biscuits or a block of chocolate. The only problem is when it becomes a regular habit that it can cause a spreading waist line as well as an upset stomach and sleep problems. If you really want to munch on something to unwind then opt for some fruit, nuts or a small bowl of cereal. An even better option would be to take a small stroll after dinner, or do some stretches to release the day’s tension.
Mistake # 3. Skipping meals.
Skipping breakfast or missing lunch because you are too busy is no way to treat your body. You wouldn’t think about going on an all-day trip in your car unless it was fuelled right? Skipping just one meal a day can slow down your metabolism. The slower your metabolism is, the more sluggish your body’s ability is to burn energy. Make it a rule to have a nutritious start to the day with a small tub of yoghurt, a piece of wholemeal toast, a handful of dried fruit or even last night’s chicken.
Mistake #4. Eating on the run
Eating on the run leads to bad nutritional habits and indigestion problems. A good rule to use for this one is to never eat while in motion. This means don’t eat while driving, walking, riding or working and eat in designated dining areas only. Make it a conscious decision to never eat if your concentration is not centred on the food. If you have to eat on the run then bypass the confectionary isle and head to the fruit section instead.
Mistake # 5. Constant nibbling
Lots of us are not big meals eaters but instead like to constantly graze throughout the day, but many people don’t eat much and still put on weight. This may be because of the kilojoules found in the many snacks eaten throughout the day. A packet of jelly beans or a few biscuits stashed away in the desk drawer when you are feeling “peckish” breaks one of the cardinal rules of good healthy eating; you’re not eating because of hungers sake you are eating because food is there. Take charge of your eating habits by removing food from your immediate work area and writing down everything you eat and drink throughout the day to tell the real story in black and white.

5 Exercise Myths exposed

2009-09-14T07:10:00.000+10:00

The fitness industry can be a mine-field of training fallacies based on nothing more than unfounded emotional opinions and not on proven scientific research.
Healthy Executives has exposed some of the more common fallacies that our trainers have to address with their clients about.
Muscle turns to fat when you stop training
This is like saying iron can turn into water. One type of tissue cannot physiologically turn into another. It is true that when you stop training, your muscles will lose size, but they will not turn into fat. Weight is gained by maintaining the same kilojoule intake as you did while you were training. The more lean muscle you have in your body, the faster your metabolism. The faster your metabolism, the more energy you burn. When you stop training your metabolism will decline because you are losing active tissue.
Spot reduction
There are many companies out there making big money on spot reduction equipment and products based on working a particular body part will burn fat from that area. This is untrue as we have no choice where we burn fat, as it comes off from all over the body depending on the individual’s genetic make-up. To use fat as a fuel to burn, it needs to be oxidised aerobically during cardiovascular activity (e.g. walking, running, bike riding etc). That burning sensation that you feel when you are doing crunches or side leg raises are not exploding fat cells. In actuality this burning is a build-up of lactic acid, caused by generating energy anaerobically and using glycogen as the source of energy. Burning fat from the body is like driving a car. You firstly have to get the car out of the garage and onto the road to drive it. If you drive a considerable distance or drive it hard, you will burn a significant amount of fuel. Doing crunches to burn off tummy fat is like using the car only to open and close the bonnet. The only thing you will wear out is the hinges.
Going to the gym is better than a home workout
Despite all of the gyms latest up-to-the-minute equipment, research has shown that most people find it easier to stick to a home-based fitness program. The best program you can do for yourself is the one that you will enjoy doing consistently.
Increase protein intake will add extra muscle
This is like saying that our muscle is mostly made of water, so if you drink 20 litres of water a day it will add extra size to the muscle.
Our body will only use the required protein that it needs (1 to 1.5 per kg of bodyweight). There is no proven published research saying that extra protein will add muscle. The body oxidises off any extra protein that it does not require.
Fat burning pills and cellulite creams
There are many fat-burning supplements on the market, but there are none that have any proven scientific research to show the increase in the oxidization of fat.
Did you know the term “Cellulite” is a non-scientific term that originated from the beauty industry? Rubbing cream into the surface of the skin will have no effect on the release of fat from the fat call. If these creams truly worked there would be many overweight people with skinny hands from rubbing it in to their body.

This is a must read to every woman who ever attempted to get into a regular workout routine.

2009-09-07T08:02:00.000+10:00

Dear diary – For my 50th birthday this year, my husband (the dear) purchased a week of personal training at the local gym for me. Although I am still in great shape since playing softball in high school, I decided to go ahead and give it a try.

MONDAY – Started my day at 6am. Tough to get out of bed, but found it was well worth it when I arrived at the gym to find Bruce waiting for me. He is something of a Greek god – with blonde hair, lovely eyes, and a dazzling white smile. Woo Hoo!! Bruce gave me a tour and showed me the machines. He took my pulse every 5 minutes on the treadmill. He was alarmed that my pulse was so fast, but I attribute it to standing next to his rippling muscles. I enjoyed watching the skilful way in which he conducted his group exercise class after my session today. Very inspiring. Bruce was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!

TUESDAY – I drank a whole pot of coffee, but I finally made it to the door. Bruce made me lie on my back and push a heavy iron bar into the air then put weights on it! My legs were a bit wobbly on the treadmill, but I made the full kilometre. Bruce’s rewarding smile made it all worthwhile. I feel great!! It’s a whole new life for me.

WEDNESDAY – The only way I could brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t have to steer or stop. I parked on top of the CEO in the gym car park. Bruce was impatient with me, insisting that my screams bothered other gym members. His voice is a little too perky for early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Bruce put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Bruce told me it would help me get in shape and enjoy life. He said some other shit too.

THURSDAY – Bruce was waiting for me with his vampire like teeth exposed as his thin cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late; it took me that long to tie my shoes. Bruce took me to work out on the dumbbells. When he was not looking, I ran and hid them in the men’s room. He sent Lars to find me, then as punishment, put me on the rowing machine – which I sank.

FRIDAY – I hate that bastard Bruce more than any other human being has ever hated any other human being in the history of the world. Stupid, skinny, little cheerleader wanna -be bastard. If there was a part of my body that I could move without unbearable pain, I would beat him with it. Bruce wanted me to work my triceps. I don’t have triceps! And if you don’t want dents in floor, don’t hand me the &@#$*~ barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or choir director?

SATURDAY – Bruce left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing him, made me want to smash the machine with my diary. However, I lacked the strength to even use the TV remote and ended up catching 11 straight hours of the *$@#& Weather Channel.

SUNDAY – I’m getting the Church bus to pick me up for services today so I can go thank God that this week is over. I will also pray that next year my husband (The BASTARD) will choose a gift for me that is fun - like a root canal, a mammogram, a pelvic exam, or even a hysterectomy.

Finding your healthy weight Pt 1

2009-08-31T10:52:00.000+10:00

Nearly everyone has a predetermined idea of what weight they would like to be, but many of us do not know what our healthy weight range should be.
There are so many different ways to evaluate your recommended body weight that it can be a little confusing to know what the best one is for you as an individual.
This is made all the more bewildering with calculations based on such terms and measurements like...
• BMI
• Bathroom scales
• Hip to waist ratio
• Lean mass to fat mass
• Underwater weighing
• Bio-electrical impedance
• Dual energy x-ray absorbency
• Skin fold thickness / Body fat percentage
Most of the above list has some value in it. So what do these measurements represent, and which is the best one for you?
This week we will discuss the BMI v bathroom scale
BMI (Body Mass Index) is a measurement to calculate body fatness based on weight (kgs) divided by height in meters squared. A measurement below 18.5 is underweight, 18.5 – 24.9 is considered normal weight range, 25.0 is overweight, and 30.0 is obese.
Example weight 68kg, height 165cm (1.65m)
Calculation is 65 ÷ (1.65) ² = 24.98
Your BMI is not accurate for anyone who is muscled and very lean as they may show up with a reading of 25.0 or above. But for most people this works OK.
Bathroom scales determine your total weight. This includes your whole body composition made up of muscle, water, bones etc. The bathroom scales will not show your changing shape as you begin to strengthen your muscles through exercise. It is all too common to see a reduction in body fat and an increase in your lean muscle, and not see any difference on the bathroom scales.
BMI and the bathroom scales are 2 common ways individuals and your doctor may determine a healthy weight range.

Busy persons guide to fitting in fitness.

2009-08-24T09:20:00.000+10:00

11 practical suggestions to finding the time for physical activity.
Most weeks can be a blur of long work hours, household tasks, responsibilities, time with family and sleeping. Finding the time for exercise can be tough, yet the busiest people can always find occasion for fitness. The key is to make it convenient.
1. Wake up 30 minutes earlier. Take a brisk walk around your neighbourhood. Research has shown that people who start off their day with exercise are more likely to stick with it.

2. Join a team activity. The majority communities have team recreational activities that are looking for players. Try your hand at soccer, oz-tag, netball, volleyball, softball, tennis to name a few. It also maybe an opportunity to start a team at work. Most people are just waiting to be asked.

3. Be active while watching TV. Ride a stationary bike, walk on the treadmill, step up and down on a step/bench, use some dumbbells, or do some stretching during your favourite TV shows.

4. Get a dog. This is a good excuse to owning a dog and making a commitment to daily walks. An enthusiastic dog may be just the encouragement you need to get outside. If you don’t own a dog, borrow one.

5. Get Social. Sign up at a dance club, hiking group, bowling league, or golf association and get active while meeting other people.

6. Plan outdoor activities on the week-end. Make a regular date with family and friends to have picnic, go to the beach, or go hiking. Pack the cricket gear, footy, and Frisbees for a day of fun.

7. Be active during your scheduled breaks. When you go out for lunch, put your walking shoes on and take a 10 minute walk in one of the cities many parks.

8. Get your family/ friends involved. Turn off the TV after dinner and take a stroll around the neighbourhood. Go for a bike ride together, or kick the footy at the park.

9. Join your local gym. Making a financial commitment to a fitness club may be all the incentive you need. Get in a session before work. The bulk of people find they are best to go straight from work before going home to avoid procrastination.

10. Household tasks can be your workout. Changing the mindset of household chores to one of a “Fitness cleaning circuit “may be all the motivation you need. Vacuuming, dusting, cleaning the shower, and mopping the floor will burn some serious kilojoules. Raking, mowing, and digging will strengthen the arms and legs as well as get your heart rate up.

11. Look for opportunities to move more while at work. Get a hands free phone that allows you to move while talking and burn extra energy. Discuss business during an afternoon walk or run. Take your team meetings outdoors during a walk to encourage a change of pace. Keep a resistance band at your desk to sit back from your computer and perform a few exercises. Wear a pedometer to measure how many steps you do. Aim for the minimum of 10,000 steps every day.

Chris Bakens

©Healthy Executives 2009

7 tips to switch on your energy

2009-08-17T08:59:00.000+10:00

If you have lost your oomph for getting things done then here are 7 easy tips to get some instant get up and go?
1. Get some SUN. If you are lucky enough to live in the Sunshine state there is no excuse for getting out and taking a 10 minute walk in the sun. There is a vitamin D deficiency being diagnosed across the country. This is the only place you can get it outside of a supplement. The sun switches on our bodies to make vitamin D which strengthens bones and teeth and helps our bodies build immunities against disease.
2. Have Breakfast. Not the first time you have heard that one, right? Breakfast fuels your body for the day and kick starts your metabolism. Having breakfast will also maintain blood sugar levels.
3. Eat every couple of hours. Think of your body like you are feeding a fire. To keep the fire going (metabolism) you need to constantly put some more fuel into it. Have an emergency stash in your desk drawer if you need it. Be sure to take into account the 2/3 – 1/3 rule when fuelling your body. 2/3 of what you eat should look like it came out of the ground(fruits, vegetables, grains etc) and the 1/3 is the other stuff (meat, dairy, sweets etc)
4. Take some time to chill-out during your day. This may just mean stepping away from your desk and sitting outside on a park bench to close your eyes and breathe deep or it may be just some yoga at your desk (www.mydailyyoga.com). Breathing and Meditation reduces stress, slows pulse, relaxes the brain and reduces blood pressure.
5. Exercise. Believe it or not, the only way you can have energy is to use it. Best time for the body is before 2pm. It will boost your blood flow and help you sleep better. Don’t wait for the energy bug to hit you. Get up from your chair, get outside and put one foot in front of the other.
6. Switch off your brain 1 hour before bed. This means no TV or media (computers), phones (even texting) etc.
7. Recharge your batteries. If you are eating well and exercising but you still have no energy it may be because of not getting enough sleep. 8 hours is recommended.
Chris Bakens
©Healthy Executives 2009

The number one weight loss TV show ever!!

2009-08-10T11:08:00.000+10:00

Do you want to be more in control around food? Eat what you want and still lose weight. There is a new weight loss show on TV called “I can make you thin “(dodgy name I know), but since it is involving weight loss, I thought I should take a look.
What was a pleasant surprise is that this is NOT ABOUT DIETING!!
There is no nutritional information in this show. It is all about how you relate to food. Most people put on more weight when they go on the diet. I have been involved in this industry for well over 20 years and so have seen diets come and go. But this is different.
The host Paul McKenna says that it is not your fault you are overweight...it is the fault of your internal computer. You see, Paul is a PH.D who has helped thousands of people lose weight, quit smoking and eliminate stress and also happens to be Britain’s number 1 best selling non-fiction author.
Pauls 4 basic rules are...
1. Eat when you are hungry
2. Eat what you want
3. Eat consciously
4. When you think you are full...STOP!

1. Eat when you are hungry – when you feel like a particular food at a particular time...eat it.

2. Eat what you want. - Not what you think you should. Throw out the foods in your fridge and pantry that do not inspire you. Make a list of the foods you love and eat only those. Honestly who gets motivated by foods that they hate or think they have to eat?

3. Eat consciously. – eat slowly. Savour every mouthful. Chew well. He also says you should put your knife and fork down between mouthfuls. (Or sit on your hands if you have to) Think about the food you are eating and nothing else. Chew each mouthful about 20 times. He says you must imagine you are like the French (like a gourmets with food). Most of us eat fast (like scoffing your food down while watching TV, phone, reading etc) Paul claims we rely on our eyes to tell us when to stop and not our stomachs to tell us when to stop eating. In a bold experiment Paul did in an American Diner with breakfast all subjects (6 in total) ate everything on their plate. The following day they had the identical food on their plate (but now they were blind-folded) and it was found they ate significantly less. The experiment found that we rely on our eyes to eat, and eat so fast that we override the signal to our stomachs that tell us to stop.

4. When you think you are full....STOP. Sounds simple enough, right? Give it a go.

Brilliant!! I love it.
“I can make you Thin” is currently airing Fridays at 2pm on channel 7 Brisbane
To find have a look at some success stories go to www.mckenna.com/video-stories.aspx

Chris Bakens
Performance Coach
Healthy Executives

5 tips to losing winter body – fat

2009-08-02T22:47:00.000+10:00

It’s that time of year when you pull out your t-shirts and shorts, only to find that your bad excuses and winter eating habits have lead to putting on a couple of extra kilograms.
There is no secret to losing weight. It is simply just a matter of energy in (your nutrition) versus energy out (activities and movement you do).
Follow these 5 tips and you will be on track to feeling healthy again and losing the winter body-fat.

1. Make a plan. Anything worth doing is worth doing well. You would never get on a plane if the pilot did not know where he was going – would you? You have probably heard the saying “If you fail to plan, you plan to fail.” Write down how much time everyday that you will spend investing in your health and you will benefit from the increased mental focus. Be specific about what you can do, what you like to do and what you have access to. Identify all of your excuses from the past like it’s too cold, I’m too tired, or it’s too hard.
2. Got 10 minutes? It may be hard to believe but even a 10-minute workout can make a difference. A study several years ago at Stanford University asked 18 middle-aged novice exercises to run for just 10 minutes per workout 15 times a week for 8 weeks. The men boosted their VO2 (the maximum amount of oxygen your muscles can use) by 8%, increased endurance by 12%, lowered heart rate by 6% and lost 4 pounds of body fat. So if you have 10 minutes, go for it. Make appointments with yourself to go for a brisk walk around the block or up a couple of flights of stairs. Not only will this benefit you fitness it will also give your brain a chance to think as you walk. Get a hands free on your mobile or head set for your office phone so it allows you to walk and move around while you talk through the day.
3. Take a look at your portion sizes when you eat. A portion size is the size of the palm of your hand. Aim for 1 serve of protein (meats, dairy, eggs) 1 serve of carbohydrate (fruit, bread, pasta, rice) at every meal. Also include a minimum of 2 serves of vegetables 2 times per day. 4. If your office is near a gym or park, always keep a change of clothes with you and a towel so you don’t have any excuses for not being ready. Wear a pedometer attached to your belt or pants. This way you can monitor your progression towards 10, 000 steps every day. Look for opportunities to move more throughout the day. You will be surprised on how every little step can add up.
5. Communicate with the people in your life, your work colleagues, friends and family about what you are up to. Most people will be supportive of your new healthy choices because it will mean more energy and better productivity. By letting others know, they too can support you on your journey to a healthier you or you may just inspire them to join you.
Copyright Healthy executives©

9 biggest health and fitness mistakes even the smart people make

2009-07-27T09:45:00.000+10:00

Corporate health and fitness company ‘Healthy Executives’ shares with you some common mistakes that people make with their workouts and nutrition.
A number of these mistakes can be very costly and can lead to injury and may be the difference between a successful and ineffective workout.
1. Not having breakfast – Skipping breakfast will slow the metabolism and have you reaching for the not so healthy options around mid morning. If you are not used to having breakfast then start with just a piece of wholegrain toast.
2. Not warming up or cooling down – Muscles need time to adjust to the demands of the activities placed on them. If you plan on going for a run then a slow increase in intensity will prepare your joints and muscles for what they are about to do. Take at least 3 – 5 minutes after any exercise to stretch your muscles. This is an ideal time to enhance your flexibility as your muscles are more pliable and can prevent injuries.
3. Too much caffeine - (more than 600mg can affect your health) A standard cup has 80mg. If you need a substance to change the way you feel (wake up or feel good) then you possibly have an addiction.
4. Not eating any carbohydrates – There is so much hype about carbohydrates that most people make the mistake of not having any at all. There are good carbs (fruit, wholegrain bread, rolled oats etc) and bad carbs (white flour, sugar, white rice etc). Include much more of the good stuff in your diet and moderate the portions of the bad carbs.
5. Wearing the same exercise shoes for too long - 750km of running or about 1 year of use is ideal. Wearing the same shoes for too long can lead to overuse injuries in the lower leg (knees, shins, ankles and feet).
6. Not enough sleep – Ideally aim to get around 8 hours. Studies have shown that not getting enough sleep can lead to lowered immune system and heart disease.
7. Lifting more weight than you can handle- : You know you are lifting too much weight when your technique is sacrificed in order to lift a heavier load. Gradually increase the resistance of your workout to prevent injury. Talk to any bodybuilder and they will tell you it is not about how much weight you lift. If you have to jerk your body while lifting your weight then you are lifting too much.
8. Not drinking enough water – Keep a bottle of water on hand to top up your fluid levels. If you wait till you are thirsty – you are already dehydrated.
9. Not exercising intensely enough - Leaning on the side bars of the stair-master will lower the intensity of the workout as well as put a strain on your wrists and lower back. If your intention is to lose body-fat then you will need to exercise intensely enough to get you huffing and puffing with a light sweat.
© Healthy Executives 2009

How fit are you?

2009-07-19T23:35:00.000+10:00

How can you tell if all that exercise you do is paying off?
These are the 5 components to determine how fit you are.
1. Cardiovascular fitness
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body composition
But, fitness is multi-dimensional. A bodybuilder will have little body fat and lean muscle but may not possess good flexibility or cardiovascular fitness. A marathon runner will have excellent cardiovascular health with a strong set of lungs but conceivably have little upper body strength.
So what does all that mean?
Fitness means different things to everyone. For some people it is being able to run 5 kilometres easily or being an elite athlete, while for others fitness means being able to keep up with the kids.
The only actual way to know how fit you are is to put yourself to the test. A thorough fitness evaluation will include activities and special tools that specifically measure...
1. Your ability to participate in cardiovascular exercise (to measure your maximal oxygen uptake)
2. Joint flexibility (how much range of movement you have in and around your joints)
3. Body composition (waist circumference and Body Mass index )and body fat percentage
4. Muscular strength and endurance (how strong you are)
To evaluate your fitness, you need to take into consideration your current lifestyle, genetics, body shape, what regular exercise you do and general health.
Working to optimize each of these five components is crucial to enhancing your overall fitness and general health. Enlist the assistance of a Personal Trainer to evaluate your current levels of all of the above and put together a program for improvements. Measure again in 3 months to assess what areas you have made progress with.
Your hard work will pay off.
Remember consistency is the key to making any improvements in your fitness.
Gradually increase your exercise over a period of weeks to avoid injury or burnout.
Enjoy fitness. Enjoy life.

How to stay healthy in winter

2009-07-12T23:35:00.000+10:00

Cold weather, increased exposure to viruses, and winter eating habits can result in illness, time off work and weight gain.
So how do you include some winter friendly options during the cold weather and maintain your health, when all you feel like doing is hibernating?
Being a devoted exerciser for most of my life, I believe in restructuring my eating and exercise routine according to the seasons.
• Keep active indoors or outdoors: Early morning darkness and cold maybe all it takes to stop you from your regular exercise during the colder weather. With a little planning and lateral thinking, you can adjust your training to maintain your fitness and health over the winter months. If you usually run or walk outdoors, then give a try on a treadmill or a set of stairs. There is a smorgasbord of indoor group exercise classes at your gym or offered by your local city council.
• Have a back-up plan: When it’s cold, dark and wet outside, a plan b is essential for keeping you on track. A back up plan provides flexibility. If morning doesn’t work for exercise, then try lunchtimes or evenings. Keeping pre-prepared meals in the freezer and healthy snacks in your desk drawer can assist you when you are running short on time.
• Avoid dehydration: Cold air can be very drying, which means it can dehydrate the body. Keep drinking during and after exercise as well as throughout the day.
• Enjoy healthy warm foods: Overeating and an increase in comfort foods can easily lead to weight gain during colder months. Look for inspiriting in your favourite cook books for some healthy low fat meal options. Starting your day with ½ cup of oats with skim milk mixed with a sprinkle of nuts and grated apple will keep you going for hours.
• Get support: Staying on track is easier when you communicate to the others about what you are up to. This may also be a perfect time to enlist the experience of a Personal Trainer to hold you accountable. Consider getting a buddy to train and share the experience with.
If you are usually prone to a yearly dose of sickness, then think about getting a flu jab. It is essential to put together an eating plan and exercise routine that suits your lifestyle to greatly enhance your chances of good health over the winter months.
Enjoy fitness, enjoy life.
Chris Bakens
© Healthy Executives 2009

5 Reasons you can't lose weight

2009-07-06T12:53:00.000+10:00

1. You skip breakfast. - Kick-start your day with a low GI breakfast. A good breakfast will prevent the hunger pangs around 10am; boost your performance and mood for the day. If time is an issue, then prepare the night before and have on the run or when you first get to work. Try ½ cup rolled oats with some skim milk, chopped apple, nuts and cinnamon. Place in the fridge overnight and heat up and enjoy.

2. You don’t realize what kilojoules you are drinking. - Smoothies, energy drinks and soft drinks may give you a quick energy boost but are all loaded with a tonne of excess kilojoules. A typical caffeine drink (like V or red bull) may seem like a good solution to enhance your mood, but it is equivalent to a medium size fries from McDonalds. Even when you think you are buying healthy with a low fat option you can be buying a tonne of kilojoules from the sugar content. A 650ml banana buzz low fat smoothie from Boost Juice is 1995kjs. That is equivalent to over 4 Tim Tams. Cut down on excess kilojoules by watering down your juice or nectar with sparkling water.

3. You don’t know what a serving size is – Most people do not know what an average serving size is. Australian health educator and dietician Allan Borushek says “Food portion size is critical to controlling calorie intake for weight control. Super-sized food servings have become more common when eating out and in the home. This can mean a day’s worth of calories being consumed in one meal, or a snack being equivalent to a full meal.” It may not always be possible to have scales or measuring cups on hand each time you eat. Serving sizes of your protein or carbohydrate foods are no bigger than the size of the palm of your hand. Protein foods (meat, dairy, eggs etc ) Carbohydrate foods (breads, cereals, sweets etc)

4. You put food or drink into your mouth without thinking - Do you constantly nibble while you are cooking, working at your desk or reading a book or magazine? A good rule to use is to only eat from a plate to avoid over-indulging. If the average nibble is 105 kjs (25calories), then the consumption of 4 extra nibbles can mean 420kjs.

5. You blame others or make excuses why you cannot lose weight – List the excuses you have used in the past for not losing weight. Is it procrastination, your health, the weather, your job, your kids or maybe even your friends? Be honest with yourself and look for solutions to any of your excuses. Find the support in the people around you by sharing your goals with them.

©Healthy Executives 2009

Australia’s Health Review

2009-06-29T10:24:00.000+10:00

Right now is the time of year where personally and in business we visit our accountant to take a look at the past financial year, to discover the truth on how much we are really earning and whether we have invested well or over indulged in some areas.

Doing a personal or business health examination is no different. It is like getting an audit of the real story, and not what we imagine it is.

Below are some interesting facts of Australia’s state of health from the ABS (Australian Bureau of Statistics)

Alcohol and Obesity
More Australian adults were overweight or obese and more drank alcohol at risky or high risk levels in 2004-5 than in 2001, according to results from the 2004-05.

The proportion of adults classified as overweight or obese increased over the last ten years: for men from 52% to 62% and for women from 37% to 45%.

Medical conditions
2004-05, 77% of the population reported that they had at least one long-term medical condition, similar to the result in 2001.

High or very high levels of psychological distress were recorded for 13% of the adult population, similar to the levels recorded in 2001. Of all those who recorded high to very high levels of distress, 59% were female.

In 2004-05, 12% of Australian adults (approximately 1.6 million people) reported that they had a mental or behavioural problem. A higher proportion of women (13%) reported having mental or behavioural problems than men (10%) and this was the case in each BMI category. Of those classified as overweight or obese, 12% of men and 16% of women reported a mental or behavioural problem.

Nutrition and Exercise
The two most frequently reported lifestyle risk factors among adults were inadequate fruit or vegetable intake (90%) and sedentary or low level exercise (70%), and the most common pattern was to report them both, without also reporting smoking or drinking at risky levels (44%). In comparison to those classified as normal or underweight, adults who were overweight or obese were slightly more likely to report in this way (43% and 44%).

A majority of adults (90%) did not consume the recommended amount of fruit (2 or more serves) or vegetables (5 or more serves). This proportion was similar regardless of body weight.

Overview
Too many of us are crossing our fingers and hoping for the best, rather than accepting responsibility for where our health is at and actually doing something about it.
Making changes to your diet and how much you move does not have to completely change your lifestyle. It is really quite easy to get the recommended 30 minutes per day of exercise. Try breaking it down to 3 x 10 minutes or 2 x 15 minutes of walking.
Look for opportunities to move around the office or while you are on the phone.
Take the dog for a walk, kick a footy around at the park, dust off those tennis racquets or bicycles and head down to the park.

A healthy day of nutrition could look like this:
Breakfast: bowl of oats with milk
Snack: fruit and yoghurt
Lunch: 2 x wholemeal bread with lean meat and salad
Snack: Cottage cheese with crackers
Dinner: Lean meats with vegetables

The upward spiral of Australia’s worsening health status has to stop. It starts with you. Choose to be healthy. The right time to start is now. It is never to too late to have the health you have always dreamed of.

Chris Bakens

The best Anti - Aging workouts

2009-06-22T13:11:00.000+10:00

“If you don’t use it you will lose it!” is the old saying. As we get older we tend to slow down. Take a look around at the general population and you will notice what an inactive and deskbound existence we lead. Every decade we lose 2 – 5 kilograms of muscle as we age. Combine this with the sedentary lazy lifestyle and it is a recipe for becoming fat, sick, weak and pathetic.
The main 2 reasons for aging and degeneration are loss of muscle and loss of strength, says Tufts University in the USA.
Here are my top 5 tips for staying a spring chicken:
1. Strength Training: Increase strength and function of the body by lifting weights. You must lift weights heavier than what your body can easily do. Major improvements in the way older adults are performing everyday tasks is a significant reason to start strength training. There have been many studies to show the value of lifting weights to help fight the loss of muscle and bone mass. It can also assist with the symptoms of depression, type 2 diabetes, heart disease, arthritis, and osteoporosis. The American College of Sports Medicine recommends 2 – 3 days of strength training per week.
2. Cardiovascular Exercise: Want to increase your energy, vitality and the speed of your metabolism? You must do activity to get you huffing and puffing. The get up and go that you may lack from time to time maybe because of the need of huffy puffy exercise. Whether you take a brisk lunchtime walk in the park, on the treadmill at the gym, bike ride around home or swim after work, all that matters is that you get your heart rate up. 30 minutes every day is what is recommended by the world health organization. If time is a constraint, aim for 2 x 15 minutes or 3 x 10 minutes etc per day.
3. Stability Training: Improve balance and stability by including functional type movements in your daily exercise routine. Functional movements are that which imitates everyday activity like bending down to pick up something or carrying uneven loads (child on 1 hip and pushing trolley with the other) Stick to exercises that will improve the everyday function of your personal lifestyle. I have seen allot of strong weaklings who can lift 200kg on the leg press but cannot be stable in a squat with light weights. Doing a squat against a wall with a Swiss ball will not assist your ability to squat down to pick up what you drop, unless you tie the Swiss ball to your back (and have a wall handy nearby) every other minute of the day. Free weight work with dumbbells and barbells can assist greatly. Try throwing and catching a ball while standing on 1 leg, or a squat on 1 leg, or do a push up on a medicine ball. Stability and balance can also be improved with movements such as Tai Chi and Yoga. Both of these disciplines rely purely on body weight and alignment for balance. If you don’t include some stability in your workout, there are businesses out there getting rich from people who need walking sticks and walking frames.
4. Stretch: Increase flexibility of the muscles, joints and connective tissue. With a combination of deskbound activities during work hours and lounge lizards after hours it is no wonder we are seeing a high incidence of lower back and shoulder problems. The body simply does not get the range of movement that it needs to maintain flexibility. The body is not designed to cope with long hours of being relatively inactive. Stretching is vital for improving the blood circulation around the body and enhanced posture. You will also benefit from the alertness and productivity that it brings. Get up and stretch at your desk at regular intervals, stretch before retiring at night and when you first get up in the morning.
5. Nutrition: Boost your immune system with real foods like fruits, vegetables, nuts, seeds, oily fish, oats, and garlic, and eat less processed foods. A good rule of thumb is the 2/3 + 1/3 rule. 2/3 of what you eat should look like it came out of the ground (as above list). 1/3 is the other stuff (this includes meat, dairy, cakes and biscuits and many takeaways). If you are exercising yet still carrying too much body fat, then take an honest look at your portion sizes. As we get older we need to think of quality and not quantity of foods. Carrying excess body weight is aging and is attributed to heart disease, type 2 diabetes, depression, disability, and cancers.
So if your goal is to stay young and not let an old person move into your body, then these top 5 tips are not just a recommendation - but a necessity.

How much activity does it take to burn off those Tim-Tams?

2009-06-15T16:14:00.000+10:00

When you are active your body uses energy to work, therefore burning calories from the food that you have eaten.
Losing or gaining weight is simply a matter of energy in versus energy out. If you wish to lose weight then you need to increase your energy output (the activity you do) and decrease your energy input (what goes in your mouth)
As a Performance Coach and Trainer the two questions most asked in this case are...
1. How much energy typically gets used up in my average exercise routine?
2. If I eat those snacks, what do I have to do to burn it off?
This article gives you a short approximate guide to what activity (energy out) you have to do to equal the number of calories/kilojoules consumed.
The chart below shows the energy burned typically by someone at 73kg in weight. The calorie (kilojoules) expenditure will vary depending on the intensity level, body weight, exercise performed, duration and the individual.
Below are some popular snacks and the energy needed to burn it off.

Serving size Snack option Total calories Total Kilojoules Average calories burned for a 73kg person

3 Tim Tams 300cals 1260kjs Bicycle ride (16km p/h) 1 hour
3 Vita wheat (soy and linseed) crackers 60cals 260kjs Walk (3.2km p/h) 20 minutes
1 medium profiterole 120cals 500kjs Walk/ light jog (5.6km p/h) 30 minutes
2 Milk arrowroot biscuits 80cals 320kjs Moderate housework 30 min
1x 50g Cinnamon donut 180cals 760kjs Golf with trolley 1 hour
1 Plain scone 250cals 1045kjs Light gardening 1 hour
1 Low-fat apple, bran and sultana muffin 380cals 1595kjs Tennis 1 hour
1 x 15g Choc. Freddo frog 80cals 330kjs Weight lifting (free weights)20 minutes
1 x 300ml Cafe latte(Gloria Jeans) 170cals 710kjs Low impact group exercise session 30 min
1 Deli Choices Chicken Caesar roll (McDonalds) 610cals 2540kjs Vigorous cycling 1 hour
1 Junior whopper (Hungry Jacks) 400cals 1675kjs Roller blading 1 hour
1 Sweet chilli wrap (KFC) 550cals 2305kjs Step class at the gym 1 hour
1 6”roasted chicken sub*(subway) *Does not include cheese, mayo or oil 305cals 1280kjs Volley ball 1 hour
3 pieces Sushi (average) 140cals 585kjs Moderate Walking 5.8 km p/h 30 min
1x 500ml Iced coffee(99% fat free caffe latte – Classic brand) 360cals 1495kjs Softball or baseball 1 hour
1 650ml Low-fat smoothie (banana buzz – Boost Juice) 475cals 1995kjs Racquet-ball 55min
1 x medium Apple 75cals 310kjs Tai Chi 20 min
1 x medium banana 80cals 335kjs Golf (carrying clubs) 20 mins
30g (25 –30nuts) Raw almonds 175cals 730kjs Water aerobics 1 hour
1 x 35g Apple and cinnamon fruit bar (Go Natural brand) 115cals 490kjs Bowling 30 mins
1 x 32g K-Time cereal bar (Honey nut crunch w. choc) 130cals 550kjs Canoeing 30 mins

Raising a Fit Kid! How to get your kids to get moving and have FUN!

2009-06-01T20:49:00.000+10:00

When most adults think about starting an exercise program, they imagine joining a gym. But for a child it is an opportunity for playing and being physically active. Kids exercise when they are playing tag with their friends, riding their bike or running around at first and second break at school.
The percentage of children who are overweight has more than doubled over the last 30 years. Kids are becoming more sedentary with the average child watching 3 hours of television and 5 1/2 hours on all media combined.
A child who is active will have...
• Stronger muscles and bones
• Have a leaner body because exercise helps control body fat
• Be less likely to be overweight
• Decrease the risk of developing type 2 Diabetes
• Have a better outlook on life
So how much exercise should your child be getting?
• For a child that is school aged, it should be 60 minutes or more per day. It can be broken up into 10 - 15 minute intervals.
• A pre-schooler should have 60 minutes planned physical activity and 60 minutes unstructured physical activity.
• These guidelines are the current recommendations for children according to the American Association for sport and Physical Activity.
Some tips to help you get your kids active
• Work with your child to find something that they like doing.
• If your child is interested in an activity that is not provided at their school; talk to the school principal about starting up a new team.
• Be patient if your child has difficulty choosing or sticking to an activity. It may take several tries before a child feels like something clicks.
• Support your child in their active habits. You will be glad that you did because those active habits can last a lifetime.
• Encourage them to work on a variety of exercises so they can work on the 3 elements of exercise. Endurance, strength, and flexibility.
• Establish a regular schedule for physical activity.
• Keep it fun, so you can count on the child to come back for more.
• Combining regular physical activity with a healthy diet is the key to a healthier lifestyle. By making changes yourself towards being a positive role model for your family.

Are you a stress junkie? The stress Junkies survival guide

2009-05-25T09:21:00.000+10:00

Stress is one of those things that people have different experiences of.
Symptoms:
You may suffer from such things as headaches, constipation, anger, loss of appetite, withdrawal from life, feeling of helplessness, blaming others, depression, crying, irritability, insomnia, or substance abuse.
Unfortunately most of us are too busy worrying about the demands of our lives that we don’t have time to listen to what our bodies are telling us.
How the stress response works in the body:
The adrenal glands are triangular shaped organs that sit like caps on top of the kidneys and are the system responsible for the coping of stress. They provide adrenalin to the body during the day when you put your body through unusual amounts of physical and emotional exertion.
Stress is not necessarily something bad. In fact, the stress of something that is creative, successful and exhilarating is beneficial to the body. It is the detrimental stress like failure, infection and breakdown (humiliation, complaining etc) that has long term harmful effects on the body such as... irregular heart rhythm, indigestion and heartburn, hardening of the arteries, and a breakdown of the immune system.
Some causes of stress:
Poor time management, lack of exercise, poor diet, over-commitment, no time out, finances, relationship breakdown.
Stress depends a lot on people’s perceptions of a particular situation and their ability to manage and cope with it.
Impacts on your lifestyle:
• No respect for your own needs
• Not eating properly
• No exercise
• No time for yourself
• No time for family and friends
• Lose perspective for what really matters to you
A 7 point management checklist:
• Diet and Nutrition: Eat small nutritious meals and drink plenty of water. Dr. John Tickell says that everything in moderation except sex, laughter, vegetables and fish. If you don’t like sex, then replace it with rice. Not as much fun but it is good for you.
• Lifestyle: Use your weekend as a change of pace. If you are stuck in an office all week, get outdoors on the weekend and do adventuress things. Have your favourite holiday destination as your screen saver.
• Time management: Do unpleasant tasks early in the day. Plan ahead. Don’t let the fuel tank get below one quarter before filling it. Use this same method for pantry items. Be prepared to wait. If you always have a paperback book in your bag, then the waiting line at the post office can be very pleasant. You have an alarm clock to remind you when you should get up right? Well how about one to remind you when to go to bed.

• Take time out: Have the courage to temporarily turn off your phone for an hour. The chances of an emergency happening in an hour are almost nil. Use an answering machine if you need to.

• Explore alternative therapies: Manual healing methods like massage, chiropractic or osteopathic have proven to be beneficial to many people. Other therapies include acupuncture, naturopathy, acupressure or movement strategies like yoga or tai chi.
• Know your stress busters: Paint or decorate your office space with some wild colours, or hang a colourful picture up. Play indoor golf or cricket with your workmates. Use soft balls or tightly rolled up paper. Tell a joke. Buy a pet. Play games with them. Take a kindy nap. Sing your favourite song at the top of your voice. Get up and stretch regularly.

• Medical intervention: Practice preventative maintenance. Your service of your car, home maintenance, health, and even your relationships are less likely to breakdown. If you are suffering from symptoms such as headaches, insomnia, depression or diarrhoea these may be masking other problems.

Summary:
While this article has many stress management techniques, it is meant as a guide only and readers should take the advice of a qualified health professional. Severe stress can cause health problems so if you have any persistent symptoms, please see a suitably qualified health professional.

You’re a great Personal Trainer but are you popular?

2009-05-17T21:07:00.000+10:00

You have been Personal Training for years, have all the knowledge you need to know about the human body, train 40+ people every week, have a striking physique and everybody loves you...or do they?
Are you open to being a true mentor to your clients? This article invites you to take a deeper look to see if you are as well-liked as you believe you are.
I invite you to take off your bullet proof vest and take a look at 7 of the top reasons Personal Trainers fail the popularity test.
1. Communication: This is by far the most important aspect of every trainer. Do you believe you get your message across to your clients? Seriously; have a think about what could be going on in your client’s heads when you are doing the talking. Are they really engaged in what you are saying? Do they really want to know the finer details of your life? Or are they just too polite to interrupt. Do you talk about yourself more than they talk? We all have exciting things that are going on in our lives from time to time (e.g. new relationships, how much you lifted on the bench press this morning, new baby, getting married, new car, going to a concert, special achievements, a new house etc) and with the investment of time and money that your client has contributed, it is a problem I see all too often. Observe how much talking you do in each session and aim for a balance in favour of the client.
2. Technique Correction: Placing a client on a machine and standing back and counting reps is another common fault. Many trainers fail to correct their client’s technique and lack the ability to communicate how to execute correct form.
3. Intimidation: Intimidating prospects or clients with your physique and strength by showing off how fit or strong you are, every session, every week. Use your verbal cues to let them know what they will be doing. You don’t have to demonstrate a push up to let them know that you want them to do some. Not only does this take advantage of the time they have paid for but you may not be even aware that you are doing this.
4. Appropriately dressed: Dressing to suit the type of client and the environment you are training in is essential. Avoid dressing in anything that shows too much skin. Outdoor training my warrant shorts and a t-shirt but these should be subject to suitability as well.
5. Being too helpful: Are you aware of how much you help your clients lift the weights they do and have them think that they did it. Do you recommend the 60+ year old you train do all machine based exercises at a light weight and talk to them like they are a little old person? Do you cheat your clients out of the experience of having them know they are really doing, or do you tell them they do well every time, no matter what? If you are a male trainer then you may not be aware that you are doing this to your female clients.
6. Using the session to sell products: Are you really thinking about your client or are you just thinking about how much extra money you will make at the end of week if you have them buy your products. Examples are protein powders, weight loss supplements, vitamins, clothing, training tools, gift certificates etc.
7. Not focusing on your client or easily distracted: Whether you train your client in a loud gym or outdoors, there are many things going on around you. Even a ringing phone, sirens, other people, or personal reasons can get in the way of giving your client your undivided attention and value for money that they deserve. An important question to ask yourself is “Is the exercise and attention that I am prescribing for my client right now, the very best I can give at this time and will it help them reach their goals?” If you can be doing or saying something different, then why are you not doing it?
Copyright 2009 Healthy Executives©
Author Chris Bakens is head Performance Coach with Healthy Executives, a leading Brisbane corporate health company. They work with senior executives to implement healthy initiatives in the workplace. Her experience spans more than 2 decades in the fitness industry, working as a Personal Trainer, PT manager, Group exercise instructor and co-ordinator in some of Australia’s large gym chains. She also established a highly successful Personal Training studio in South Brisbane and personally coaches Personal Training studios with strategies and tips to dramatically transform and master their trainers.

You don’t know SQUAT- Not your average leg workout

2009-05-11T20:33:00.001+10:00

For those seeking overall balance in their workout, there is nothing that compares to the squat.
It is hailed as the king of all lower body exercises yet it is often neglected because most people focus on upper body muscles like chest, biceps and shoulders.
The legs are some of the strongest muscles in the body. Squats work most of the muscles of the legs (quadriceps, hamstrings, calves, hip flexors), inner thighs (adductors), outer thighs (Abductors), Bottom (gluteus muscles). There are also muscles of the lower back (erector spinae) and abdominals that get a workout as well.
Excuses for not performing a squat
• It is too hard on my knees
• It puts too much stress on my lower back
• It is too much effort
• My legs get enough of a workout when I am on them all day
At first glance the squat looks like a relatively simple exercise. After all, you just put the appropriate weight on your upper back and shoulders and squat, right? It is actually a very complex lift and requires special attention when attempting for the first time.
Common poor technique
Common bad techniques range from rising of heels at the bottom range of the squat, rounded back during the squat, knees not following line of toes (either going in or out), locking knees straight at the top of the movement.
A lack of flexibility will limit your range of depth in your squat. If you find you cannot get down into a squat without tipping forward or lifting heels, then you may have tightness in the hips, gluteus muscles or hamstrings. Work within the range you can manage and don’t forget to stretch.
It is recommended to seek the advice of a Personal Trainer or experienced gym goer when first starting.
Tips for executing the Perfect squat
• Warm up appropriately for 3 – 5 minutes on a bike or rower
• Perform a warm up set of squats at a lighter weight for 8 – 10 reps
• Use a squat rack with safety rails or enlist the help of a trainer
• Position bar on the squat rack at a level just below the upper shoulder
• Place the bar on a comfortable position across the top of the upper back/shoulder area (Trapezius)
• Place your hands outside shoulder width at a distance that is comfortable.
• Keep head up and chest up. Brace abs (Imagine someone is about to punch you in the tummy)
• Pick up bar with shoulders (use legs for power, not back) and step slightly back from where the bar was cradled.
• Position feet in a position that is comfortable. Find the stance that will work for you. Depending on your hip flexibility, it is best to stay with what works for your body style.
• Descend to a point where you feel you can still maintain good technique. Start with the hips moving back and imagine sitting into a chair.
• Drive the weight back up and repeat.
• Avoid locking legs at the top of the movement
• If you suffer from lower back discomfort, try doing front squats. Lay the bar across the front of your chest, resting the bar on an area between the biceps and shoulders(the sweet spot), fold arms underneath and secure bar with hands.
The squat is a functional movement that we do in everyday life. You will get amazing benefits from adding this most productive exercise to your gym routine. Because of its complex nature it is best to perform it before performing your other exercises. Remember to ask for assistance from your trainer or experienced gym person to get you started.

Is Your Workplace Making You FAT?

2009-05-08T10:01:00.000+10:00

Does your brain work hard on the job but your body sit on idle all day?

Do you find it hard to put fitness into your day?

Are you or your co-workers spilling out of your seats?

Is obesity the key health problem in your workplace?

There is a big FAT problem in this country that is affecting the bottom line of businesses, our health system and the economy.
The average city worker has access to a smorgasbord of healthy choices. Yet there are lollies at the desk, biscuits in the lunchroom, pastries at meetings, and unhealthy snacks in the vending machines.

Levels of obesity can vary depending on the industry and occupation. The worst jobs for the waistline are sedentary office workers where you use a computer, high stress jobs like law and call centres, and transport companies.
And it doesn’t end there. Our FATNESS is contributing to the rising costs of living as well.

The billions lost to absenteeism due to sickness or poor health; injuries; and productivity where employees are at work but doing very little is staggering.

Our hospitals are forced to spend money on reinforced beds, provide wider door access, and buy equipment to accommodate the growing trend of obesity related diseases. This money is being spent on what could be prevented rather than treating things that cannot.

Even funeral companies have to install special lifting equipment in their morgues, provide wider and deeper coffins, use trolleys rather than pallbearers, and special lifting machines to lower coffins into graves.

It is not like we don’t know what to do. Rather, it is one of not being responsible for what we put in our mouths and looking at everything we do as an opportunity to move more.
It is simple science, Energy in versus Energy out. Energy in (what goes in your mouth) and energy out (how much activity you do). You adjust the equation according to your needs. If you wish to lose weight, you eat a little less and move a little more.
If you are faced with an expanding workplace, there are some simple steps you can do to trim the waist lines and boost the bottom line of our businesses, our health system, and our economy.

Strategies for fitting healthy options into your workday.

•Start a group fitness workout at lunchtime or after work.
•Hold your team meetings during an outside walk.
•Use the rest room that is the farthest away from your desk.
•Wear a pedometer to track how many steps you take in an average day.
•See your HR department to get a Personal Trainer to start a fitness class at your work.
•Take the stairs instead of the lift during your lunch or tea break.
•Walk to the end of the building to give a message rather than send an email or phone.
•Park your car a little further away from the office or get off the bus a few blocks earlier.
•Keep healthier eating choices at your desk for when you can’t get away.
•Freeze meals or buy healthy readymade meals and bring to work to heat in microwave.
•Get a hands-free on your phone so you can get up and move around.
As you can see, you don’t have to do a run a fun-run every lunch hour. You just have to look for opportunities to move more during the course of the day.
We can dramatically reverse the growing trend of workplace waistlines if we take on being responsible for our own health.

Inspiration for when you are feeling low.

2009-04-29T10:43:00.000+10:00

When I was young and free and my imagination had no limits, I dreamed of changing the world.

As I grew older and wiser, I discovered the world would not change, so I shortened my sights somewhat and decided to change only my country.

But, it too seemed immovable. As I grew into my twilight years, in one last desperate attempt, I settled for changing only in my family, those closest to me, but alas, they would have none of it.

And now as I lay on my deathbed, I suddenly realize...If I had only changed myself first, then by example I would have changed my family.
From their inspiration and encouragement, I would have been able to better my country, and who knows, I may have even changed the world.

Inscribed on the tomb of an Anglican Bishop in Westminster Abbey (1100AD)

DO IT OUTDOORS Get out of the gym and take on the world

2009-04-28T08:48:00.000+10:00

Our beautiful country has a lot to offer, with plenty of stunning beaches, gorgeous parks and spectacular bushland. So why do so many of us still exercise indoors? The outdoors has some of the best quality natural training equipment at convenient locations.
If you are thinking about breaking the gym habit and getting outside, there are 4 essentials for overall physical fitness, aerobic fitness, muscular fitness, core stability and flexibility.
Whether you create your own program or get the assistance of a Personal Trainer, having all 4 essentials can help you promote fitness that will last for a life time.
Aerobic fitness is anything that causes you to breathe deeper and faster which maximises the amount of oxygen in your blood. The better your aerobic fitness, the more efficient your heart and lungs are. So if the treadmill just doesn’t cut it anymore switch to some outdoor activities like walking, jogging, bike riding, swimming, water aerobics, stair or hill climbing, and roller-blading.
Muscular fitness is strength (resistance) type exercises. Strength training is any movement that places tension on a muscle that stimulates the laying down of more muscle fibres (myofibrils) therefore increasing the size of the muscle fibres. Strength training burns kilojoules more efficiently and increases the stability and strength of your joints. Outdoor examples include push ups and dips on a park bench, chin ups or pull-ups on bars at the park, and deep squats and lunges on the beach.
Core stability is having strength of the abdominal region (known as your core muscles) that stabilizes the pelvis to prevent injury of the lower back. Sit ups and crunches are not an effective means to train the abdominal region as they do not burn fat or stabilize the lower back. Outdoor examples include strength training exercises (see above examples) while contracting your abdominals at the same time. Draw your belly button in and brace your abdominals (like someone is about to punch you in the stomach). Also try some basic plank exercises on your hands or elbows to get you used to drawing that area in.
Flexibility training is a static maximum range of movement available around a joint. Stretching increases your flexibility, promotes better posture, and may help prevent injury. Set aside some time after each workout to do some stretching to maintain flexibility. Outdoor examples include yoga and tai chi at the park or beach and stationary stretching of muscles used during your workout. Use park benches and stairs for assistance. Hold all stretches for at least 20 seconds. Breathe deeply and feel yourself relax, take in some of that outdoor fresh air
Aim for a different outdoor location to mix up your routine. Outdoor activities allow you to progress the level of difficulty easily and change exercises when you want to. Create a circuit style regime such as this; 10 push ups, run up and down stairs, 10 lunges, run fast for 100 m, 10 dips, 10 squats, walk back and repeat.
Turn your car into a mobile gym. Have at the ready some dumbbells, a medicine ball, skipping rope, and a Swiss ball so you can stop at the park and do your own workout.

11 Reasons NOT to Start an Exercise Program - And great solutions to get you started

2009-04-15T11:15:00.000+10:00

1. I don’t want to miss my favourite TV shows.
Solution: We all love our favourite TV shows. So the simple solution is to tape it while you are out exercising (or download from the net) and watch in a more convenient time (This way you can fast forward past the commercials). You can watch your favourite TV show while pounding the treadmill at the gym. Most gyms have headsets that you can listen and watch TV while you exercise. You can set up your exercise routine or treadmill at home to do while watching your favourite show at home.
2. But it’s raining
Solution: This is a perfect time to do a home workout. A basic home workout can utilize just a few basic items like dumbbells and resistance bands or pantry items like tins of baked beans and a bag of rice. If you are stuck in a hotel room you can spice up your usual workout routine with walking or running up and down stairs in the fire escape.
3. I have no time
Solution: Look at daily activities as an opportunity to exercise. Combine things that you do anyway with your training. Set up meetings while you take a walk. Exercise outdoors while spending time with your loved ones. Take a group exercise class at your gym while looking for a date.
4. I need my sleep
Solution: Improved sleeping patterns are almost guaranteed when starting an exercise program. Scheduling your exercise as a priority in your day assures your productivity with everything that you do. As a result of being more productive, you have accomplished more in your day, being more satisfied.
5. I don’t have the energy
Solution: The first thing you have to look at when you don’t have enough energy is what you eat. When you don’t have enough of the right fuel in your body you get tired. Having enough to eat means consuming lots of good nutritious food. You wouldn’t feed a Ferrari cheap fuel and still expect it to perform would you?
6. I don’t like going to the gym by myself
Solution: It’s all too easy to blame others if we have not been serious about our training. If you make going to the gym a routine, you will meet others who go at the same time as you do.

7. I don’t know how to work those tricky machines
Solution: Starting on any new gadget can be daunting. I recommend asking for assistance to get you started. Most machines have a basic setting. Make it a point to learn 1 new machine per week to broaden your awareness and interest in what you are doing.
8. I need to stay home and be with the kids
Solution: Find a gym with a crèche to use while you and your partner exercise. Answer 2. Go through the weekly calendar with your partner and take turns on which days you will exercise and which days you will spend time with the kids.
9. When I lose weight, then I will start exercising
Solution: Most people feel a little self conscious about being seen less than perfect when they first start exercising. What will others say when they discover all my hidden lumps and bumps in my shorts and t-shirt? What will they think if they see I am not as fit as I pretend to be? These barriers are what stop you from getting started in the first place. Just make a start and stop with the barriers.
10. I don’t have any exercise clothes
Solution: Don’t get caught up in the hype of wearing the latest sports logo to start an exercise regime. As long as what you are wearing is comfortable (including chafing or irritation) and you can move in it you have no excuse not to exercise. It is worth investing in clothes and shoes that support your body for the type of exercise you are doing. Wearing good supportive shoes for running activities, a supportive bra (for women), and clothing that protects you from the elements is essential for comfort.
11. I don’t want to spend $$ on a gym membership
Solution: Don’t. Who says you need a gym membership to get fit? Take up walking, running or bike riding. If you want to join a gym, then ask for a trial month or negotiate fees.

5 self motivation secrets that work

2009-04-08T19:01:00.000+10:00

We all know that we can learn lots of ways to improve our lives yet we lack the enthusiasm to put it to action. Most people have found themselves staring blankly at a computer screen, unable to get motivated.
Even for people who are normally very motivated, there are times when motivation simply does not exist and can result in not getting started on important tasks at all.
Lacking motivation for too long can lead to a pothole of guilt, frustration and disappointment.
Whether you are low on motivation for a day or if it has been a long term problem, the good news is there is an answer to get you out of the pothole.
There may be hundreds of motivational techniques out there but, below are 5 of the best strategies that consistently work when used, to get you off your butt and into action.
1. Communicate with others what you are going to do – Sharing what you want to do with others will get you fuelled with energy and enthusiasm and out of your slump. As an example, once I tell my husband that I am about an article I am about to write, I am out of my slump and back at the laptop.
2. Find the good reasons - Good salesmen have known this secret for years. They can truly interest you and stimulate your desire by having you imagine within minutes the dream life you will have if you buy their product. Learn to be your own salesman. Relate it in your mind to the greater goal to excite and inspire yourself to take action. “I don’t like to exercise, but I don’t have a problem with motivation when it comes to going for a walk along the beach on the weekends.” Any simple thing that you do has lots of good reasons behind it, even the tasks you don’t like. If we hate our job, you can find the good reasons knowing that it is a vehicle to our lifestyle outside of work.
3. Find your pain – Mentally link pain with not getting into action. It is the consequences that will happen when you lose your job because you decided to sleep in, or when you have to buy a new wardrobe of clothes because you are getting fat by eating too much. Just imagine what would happen if you don’t do what you need, or know you should do.

4. Know your energy boosters – You need energy for self motivation. Who are the energy vampires in your life? Get to know the amount of sleep you need for you to work at optimal levels, the amount of caffeine you should avoid, the amount of exercise you need to boost your daily energy, and the foods which provide you with what your body needs. There are foods and pills to give you a short term fix but will have you come crashing down and kill motivation. Don’t feel guilty if a walk to the park or a 10 minute meditation session, if it will have you come back feeling inspired and mentally ready for anything.

5. Take the first small step – Take the first step, take any small step, it doesn’t matter. If you commit to cleaning up your desk at work and it looks like too big of a job, just make a start on one area. You will soon want to finish the whole lot. Taking any little step towards your goals and you will find that you will break down bigger goals into little steps.
If you are motivated enough to read this far then you will be just fine. If I had to write another strategy it would be to add humour with a good laugh. Self motivation depends on it.

How to determine your ideal body weight.

2009-03-24T08:41:00.000+10:00

Body fat measurements and bathroom scales are not the best way to estimate ideal body-weight.
A healthy lifestyle of common sense nutrition and regular exercise is a better pathway to ideal body weight and not the “hard and fast” programs that some individuals undertake. A realistic, safe and attainable body weight for an individual will depend on the following factors:
Current health status
A review of personal health-risk factors should be taken into account when attempting to define ideal body weight. For example, if you have high blood pressure, a small weight reduction (as little as 5kgs) has been shown to be quite beneficial.

Having extra body mass means the heart must work harder to pump blood through more capillaries that feed that extra tissue. Type 2 diabetes and high cholesterol are further examples of medical conditions that can be positively affected by weight loss.
Family health status
If your parents and siblings are extremely overweight, it is highly unlikely that you will ever be ''model-thin.'' As unreasonable as that sounds, such a genetic limitation should be kept in mind when establishing realistic body-weight goals.
Body composition
A leaner body is a fat burning machine. The more muscle or lean body mass you have, the more calories you burn. The more calories you burn, the more body fat you lose.

Men have a higher metabolic rate than women. This is because they naturally have more muscle mass. Men and women who have a relatively high amount of muscle may weigh substantially more than others of similar heights, their body-weight levels may be entirely appropriate given their lean muscle mass.
Body-fat distribution
possessing a high amount of body-fat in the upper body is risky in terms of good health. Individuals with upper-body or abdominal fat should consider losing weight with a combined program of sensible eating and exercise. To determine excessive amounts of upper-body fat, a measure of waist-to-hip (WHR) ratio is simple and accurate.

WHR is determined by dividing the waist circumference by the hip circumference. Waist circumference is defined as the smallest circumference between the rib cage and belly button. Hip circumference is defined as the largest circumference of the hip-buttocks region.

Men with WHR values exceeding 0.95 are considered to have an excessive amount of upper-body fat, while those with less than 0.95 are deemed to have an acceptable level of upper-body fat. Women with WHR values above 0.86 are considered to have an unhealthy amount of upper-body fat, while those with scores less than 0.86 are designated as having a reasonable level of accumulated fat tissue on their upper bodies.

Tips for sticking to your fitness program

2009-03-24T08:39:00.000+10:00

There are 4 critical factors to adhering to an exercise program. They are:

1. Results:
Achieving positive results can be one of the most important factors for many individuals to adhere to an exercise program. Common sense says you are more likely to continue expending the time and energy if your efforts produce desired and meaningful results.
2. Time:
You don’t have to endure a marathon workout to experience the results. Some individuals prefer to do time effective exercise which will allow them time to enjoy other interests
3. Boredom:
Boredom can have a big impact on exercise commitment. Most people will prefer to participate in an exercise program if it is an enjoyable experience. You will notice how all of the high tech features on exercise equipment is designed to engage the exerciser so that they disassociate from the fatigue and physical effort.
4. Injuries:
The old saying of “No pain – No gain is what prevents some people from stepping out of their comfort zone who think that they may get hurt.
Other tips for adhering to an exercise program:

Establish the fundamental purpose to exercise. What do you want to gain from your exercise program?

Highlight short-term goals. Goal setting should be viewed much like climbing a ladder, with importance placed on realistic distances between rungs.

Decrease chance of injury: Minimize injury/complications by not doing too much, too soon. Often novice exercisers who increase their activity dosage too soon become discouraged, especially if they start feeling sore or become injured.

Make a group commitment: There is only one thing stronger than having individual commitment and that is when it is made by a group. The support and encouragement within the group can provide everyone with the incentive to continue exercising during times of declining interest.

Highlight fun and variety: The same exercise programs done everyday can become monotonous and boring which can then lead to making excuses not to train at all. By doing what you enjoy doing and having variety, you are more likely to adhere to an exercise program.

Communicate with the people in your life: The support and encouragement of family, friends, significant other, and work colleagues with whom you interact regularly can help play an important role in a successful result.

Keep an exercise diary: A daily progress chart that allows you to record daily nutritional and exercise achievements can help you see the steady improvement that has been made.

Schedule a regular time to exercise: Planning a workout at the same time everyday will establish a habit.

Health and fitness programs at work. Social responsibility or improving the bottom line?

2009-03-24T08:28:00.000+10:00

The philosophy that good health is good business has encouraged many companies across the country to establish in-house health and fitness programs for their employees. Healthy programs are becoming commonplace offering free flu vaccinations through to running an on-site gym.
Chris Bakens is a Master Trainer and Performance coach, with Brisbane based Healthy Executives. “As an industry, corporate health has been around since the mid eighties. Healthy initiatives are becoming common-place in many businesses where they need professional fitness specialists to instruct, supervise, or assist. Health and fitness programs will differ from company to company. Many have incorporated less expensive health promotions such as group exercise sessions, nutritional seminars, flu vaccinations, and smoking cessation classes. It seems there would be a rebellion if their healthy programs were cancelled.”

One of the arguments for initiating a company health promotion is that it improves productivity in the workplace – whether that comes from fewer sick days due to flu vaccinations, or greater output from fit and motivated employees. Studies have found that physical activity programs at work reduce absenteeism by up to 20 per cent and physically active employees take 27 per cent less sick leave.

Goal setting - Lifestyle Game Plan to getting everything you want

2009-03-17T07:13:00.000+10:00

Why is it that some people seem to get ahead faster and others do not?
What you may find interesting is that only 8 out of 10 people set Goals for their life, and that 1 in 10 actually achieves their goal.
Most people confuse being busy with being productive. They talk continually about what they have to do, make lots of plans on what needs to be done, and hold endless meetings about how to achieve the result required.
The bottom line is that very little gets done or not at all and the result is not achieved.
For those that are serious about achieving great results in life, there are 5 proven steps to follow.
1. Know what you really want:
Working out what you really want when you are surrounded by other people’s ideas can be confusing. Do you really want what you have or are you conditioned to want it?
If you are unclear want you want, make a list of things that you don’t want and do the opposite. This will give you a starting point. What is it that you no longer want to tolerate? What is it that you will now stand for?
What have you given up that really matters to you? Have you compromised on things that are important to you like no time with family, no social or love life, where you are living, or how much you earn? Can you choose just one thing to focus on that is important and worth the effort?
2. Why do you want it?
To create how you want your life there has to be a deep reason for change. The first step to having any goal accomplishment is desire. It is only then that when the desire becomes so intense that you do something about it.
Write down as many compelling reasons why this goal is important to you and then ask the following questions. A. Is this an important goal? B. If I continue with my current lifestyle will I achieve my goal? C. How will I feel when I achieve this goal? Use your imagination to see yourself reaching your goal.
Make a stand for something or fall for anything.
3. Get out of old habits
There are external and internal barriers which will prevent you from making the changes necessary. These are powerful forces which will either constrain you or stop you from achieving your goals.
External Barriers: There are things we may not be able to change, like the weather, kid’s school and sporting commitments, family obligations, the hours we work, bottleneck traffic at freeway construction, budget etc.
There are environmental factors also. If you want to stop smoking yet you are consistently around smokers.
If you want to take up a running program yet you work during daylight hours there is a safety aspect.
Internal Barriers: These are beliefs that drive our current behaviour. Emotional barriers can be “I will always be fat, I don’t deserve it, I am naturally a lazy person, I can’t get myself motivated,” or “I feel overwhelmed, I don’t have time, it is too difficult, I don’t have the right information, I always get interrupted “etc.
What about the times you wake up in the morning and think about going for a walk? Instead you lie in bed and toss and turn just ‘thinking about it’. Imagine how fit you would be if instead of just thinking about it, you actually got up and went for a walk?
The bottom line is that there is an 80/20 rule when it comes to getting what you want. If you do not have what you want in your life, it is because of either of these 2 barriers.
This may be hard to accept but what constrains or stops you are the 80 percent barriers within you. The other 20 percent is outside of you.
Expose the beliefs that do not empower you and replace them with the ones that do.

4. Make a Plan (how to get what you really want)
Life is not a journey for nothing. You would never get on a plane if the pilot did not know where he was going – would you? You have probably heard the saying “If you fail to plan, you plan to fail.” Basically if you do not plan your life then someone else will and you will live someone else’s dreams.
Even if you did no more than just write down the direction you would like your life to take, you would still benefit greatly from the enhanced mental focus. Your mind will be consistently pulling you in the direction of your written goals.
Every day take at least 10 minutes to sit down to organize and plan your life. Look at all the areas that are important to you like Family, health, professional, social, financial, mental, and spiritual development. Everyday write at least one thing down in each area. You will begin to see your own individual needs, your desires, your unique journey and what you really want your life to look like.
5. Choose your attitude
The journey is the reward. It is who you become by reaching your goals rather than actually reaching your destination. Only by feeling the benefits of doing what you say you will do, can transform you from being a couch potato who talks about taking action, into someone who prizes really living life by achieving what they set out to do.
Choose to be happy. Remember that the right time may never come along to be happy. Ask someone you trust when you are being too serious.
Life is a circus. You can be the ring master or you can be the beast. Which one are you? It is never too late to have all of the things you want in your life.

7 reasons to have a Personal Trainer

2009-03-16T20:27:00.000+10:00

1. No matter what your health and fitness goals are, Personal training can help you get there safely and effectively.
2. They understand that every person is different and can deliver a program that is tailored to suit your body.
3. A Personal Trainer can ensure you maintain good technique and give constant motivation and encouragement so you don’t have to worry about adjustments to your program if you plateau.
4. They can set you up to exercise on your own between sessions if time or budget is a concern.
5. They can give you what you want, how hard you want it and how often…and the confidence to know that you are doing things properly.
6. Keep your workouts interesting, so can train you with a variety of equipment.
7. Personal Trainers really are passionate about health. They care are about your success- They love to see you getting fitter, stronger, and more confident. Is there anything more important to you than getting healthy and fit for life?

Information from corporate health and fitness company healthy executives. Healthy Executives works with senior executives to implement leading edge health and wellness initiatives in the workplace.

For more information on all our services please log onto our website www.healthyexecutives.com.au

Pull your weight to keep fit. 7 reasons why you should lift weights.

2009-03-10T20:51:00.000+10:00

With technology robbing us all of activity, it is important to note that it is also robbing us of valuable strength. Our population is getting weaker because we don’t lift or carry as much as they used to. Our joints are a prime example. As you become fat your joints start to hurt and so you don’t feel like doing any activity, so you become fatter. This is very much a reflection of the aging processes where a considerable loss of muscle tissue (including the organs such as the heart), bone mineral density, strength, function, vitality, posture, stabilility, and a general decline in health. Tuffs University in the USA, which specializes in anti-aging, listed the two most important reasons for ageing and degeneration – Loss of muscle and loss of strength.
The only training that will stop the degeneration of the body and can rebuild lost muscle and bone is Strength training.

1 Increase your metabolism.
The average adult has a reduction of their metabolic rate of 25 - 5% per decade of life. By adding 1.4kg of muscle our metabolism increases by 7%. Adults who take up strength training use more calories all day and decrease the likelihood of fat accumulation.

2 Reduce body fat.
Because muscle is denser than body fat, it takes up less space. One of the biggest myths is that women will ‘bulk up’ by lifting weights. When women lose fat and gain muscle they become much trimmer.

3 Increase bone mineral density.
Strength training can increase bone density. By not progressing to heavier weights as we get stronger is one of the most common reasons why there are an increasingly amount of folk in hospital from pelvis fractures. Because muscle attaches to the bone, the more resistance the muscle is under, the more increase in bone mineral content.

4 Reduce lower back pain.
Research has shown that strong lower back muscles are less likely to be injured than if you had weaker back muscles. Specific strength training exercises to the lumbar spine can decrease lower back pain in as little as 10 weeks.

5 Avoid muscle loss
After the age of 20 the average adult can lose up to 3.2kg of muscle every decade. Running or walking does not prevent the loss of muscle tissue. Only strength training will increase our muscle mass as we grow older.

6 Improve glucose control in type 2 diabetes
Adults with type 2 Diabetes have poor uptake of glucose. By lifting weights glucose metabolism can increase by 23%

7 Reduce Joint pain
Even studies with rheumatoid arthritis have shown reduction in pain. By becoming stronger individuals can reduce inflammation and help joints align and function better.

How to choose a good Personal Trainer

2009-03-10T20:48:00.000+10:00

It can be a minefield wondering what to look for in a good Personal Trainer. There are trainers who will just have you run around for an hour; there are also those that may take on holistic approach to health and fitness. Listed are a 5 tips and warning signs to get you started.

• Qualifications and Training. Look for someone that is qualified. All Personal trainers should be registered with a governing body. They should also have public liability and professional indemnity insurance. A registered trainer has to update their qualifications every 2 years with the latest education and fitness news.
• Personal Relationship. You need to be able to trust them. Do they sound like the type of person you will be comfortable talking about your health and fitness goals with?
• Questions to ask. How long have you been working as a trainer? Are you qualified? What sort of clients do you train? What sort of results have you had? Do you have any testimonials? What sort of bad points do you have? How long is a session? How much is it and how do I pay? What happens if I need to cancel my session?
• The first consultation. A good Trainer will ask you about your health and history, including illnesses, and injuries, family history and diet and nutrition issues. They will establish what your health and fitness goals are and put together a plan that involves activities that you will enjoy doing. If you are over 40 and haven’t exercised for a long time, overweight or have a chronic medical condition, they should recommend that you get medical clearance before you get started with an exercise program. Some of the fitness tests your trainer may perform to assess your current fitness levels are measures for height, weight, body fat, girth measurements, flexibility, muscular strength, and cardio-respiratory function.
• Warnings. Steer clear of trainers who promise immediate and unrealistic results. Realistically you can expect to see some sort of improvement within 6-8 weeks.
If they don’t seem genuinely interested in you and your goals and make you feel overly self-conscious, it may be best to try someone else.
Some Trainers may advise you in areas that they are not qualified. For example- in depth Nutritional advise, where they should refer you to a dietician.
If they don’t look a picture of health and fitness or a good role model, then you know that they do not practice what they preach.
Some trainers may even insist on certain brands of dietary supplements such as Protein powders, amino acids, vitamins and other weight loss formulas. It is best to do your own research on them and only buy if you are truly interested.
If they promote useless or dangerous weight loss or exercise techniques like vibrating belts, fat blasting pills, electric shock devises saunas or wraps (which will only make you lose water for a time and not fat)
If they try to get you to commit to a long term package before you have even had your first session then you have no way to get out of it if you have paid your hard earned $$ or even had a chance to see if you are compatible.

Procrastinating about exercise I don’t have time to exercise-have you heard that one before?

2009-03-10T20:42:00.000+10:00

Do you find yourself with not enough hours in the day?
Has time ever been an excuse for not getting out and exercising?
You really do want to exercise however, with project deadlines to meet, a stack of emails to get to, the boss breathing down your neck, it is just not possible right?

Let’s look at this from another angle. Do you really think that our Prime Minister or Oprah Winfrey have more hours in their day than you do? Yet, they still find the time to exercise. You do not have to complete a time management course to be able to fit exercise into your day.

You may have heard the saying “Anything is better than nothing,” well this old saying is quite true. The world health organization has pointed out that everyone should exercise for at least 30 minutes every day. But here is the good news…aim to break up your exercise into more manageable chunks. Go for 2 lots of 15 minutes, or 3 lots of 10 minutes or even 6 lots of 5 minutes, whatever works for you. This could include taking a walk at lunchtime, running on the spot at your desk, or even run up and down the office stairs (remember the antiperspirant), or even set the alarm 20 minutes earlier in the morning to participate in an exercise DVD.

The good news is that if you are huffing and puffing then your heart and lungs are getting some action and this is great news.
Think about how many extra kilojoules that you could burn off in a month. So think a little more closely before saying those few nasty words “I just didn’t get the time”

Move a lot, move a little…just do something!!!

If big is beautiful - then why can it kill you?

2009-03-10T20:21:00.000+10:00

Your size, shape, fitness level and athletic ability cannot alter the beauty you have on the inside, but sadly it can take you away from this life sooner than you would like.
Are you resigned to carrying those extra kilos around with you forever?
Do you wish to do something about it!
Do you get defensive about your weight when you know it is not healthy?
As a Personal Trainer it is all too common when I here things like…" I'm not as big as the people on “The biggest Loser” and “I haven't got any health problems yet."
Read on further to gain a few insights into what being overweight can potentially cost you.

Big is beautiful, but halving your life expectancy is not so beautiful. What about the quality of life that you could have if you were leaner, fitter and healthier?
The statistics quoted are both upsetting and scary and yet we choose to live a shortened life.
According to the World Health Organization, 1 in 3 of the adult population is overweight and 1 in 10 is obese. The economic burden of being overweight has significant financial consequences on individuals, systems and countries. The World Health Organization estimates that over the next ten years (2006-2015) China will lose $558 Billion in national income due to heart disease, stroke and type 2 diabetes. Type 2 diabetes comprises 90% of people with diabetes around the world and is largely the result of excess bodyweight and physical inactivity. In 2005 an estimated 1.1 million people died from diabetes.
So losing weight is really about being healthy. If you really want to feel fantastic, have loads of energy and look your best, aim to keep your weight under control.
So how do you lose weight?
1. You have to want to! All the information in the world will not make any difference if you don’t really want to do anything about it
2. Eat more of the stuff that comes out of the ground. You have probably heard about the 2/3-1/3 rule, which means 2/3 of what you eat should look like it came out of the ground (fruit, veges, legumes) and the 1/3 is the other stuff(animal fats and processed foods). Start by introducing one more piece of fruit or vegetable a day. You will find it easier to manage if you make small changes to your diet at a time.
3. Aim to move more. See everything that you do as an opportunity to get more active. Take the stairs and not the escalator, walk the dog, play with your kids, park your car further away at work, or when you are out shopping, walk around while you are on the phone. Aim to do 180 minutes of exercise per week. Break this down into 6 lots of 30 minutes or 12 lots of 15 minutes etc. You could plan to do 10 minutes in the morning, 10 minutes at lunch and 10 minutes at night. The result will be exactly the same.
4. Lift weights. By getting stronger you will have a faster metabolism because you have more lean muscle tissue. The more lean mass you have, the faster the metabolism. The higher your metabolism is the more energy you will burn.
5. Don’t waste your time doing 100 crunches every night. They won’t burn fat and it won’t make you stronger. Aim to do the exercises that move more of your body. In the time that it takes to do those crunches, you could go for a walk or find some stairs and do some step ups. By moving more of your body you will use extra kilojoules and burn more body fat.
6. Find the exercise that you enjoy doing. It doesn’t matter how good the program is, how much weight you will supposedly lose or how much muscle you will gain, if you can’t, won’t or don’t have time to do it, it will never work! If you enjoy doing it you are more likely to stick to it. Don’t let any person, book or expert confuse you. What is missing from most exercise programs that fail is that the person found it too complicated, uninteresting, and non enjoyable.
So if you do not want to be taken away from your loved ones too soon, start making some changes. The old saying goes, if nothing changes, then nothing changes!
By taking some simple easy steps every day to work towards improving your health, you will still be that beautiful person on the inside…only now you will be around longer to enjoy it.

The best exercises to burn fat from your tummy

2009-03-06T15:33:00.000+10:00

Want to know the best way to burn fat from your tummy?

Ask yourself a few questions.

1. When doing all these exercises, what are the reasons you are doing them in the first place?

2. Is it to burn fat from our tummy, strengthen the core, thin the waist, or get a six pack?

3. Have you ever been guilty of crunches at the end of your workout, just so you can get that burning sensation in the abdominal area, because you know that it is your fat cells exploding and the ripple of your six-pack forming?

4. Are you emotionally attached to an exercise that gives you that burning sensation in an area that you want tighter muscles and less fat (squish the fat, squish the fat, squish the fat)?

To see this article in full go to
http://EzineArticles.com/?expert=Chris_Bakens
Post your comments and let me know other topics you would like to know about.

11 ways to get you exercising at work

2009-03-04T08:08:00.000+10:00

11 ways to get you exercising at work. All very easy strategies to take to the office. How many can you do this week?
http://EzineArticles.com/?expert=Chris_Bakens

Work-Life Balance. The art of Juggling

2009-03-02T20:45:00.000+10:00

Check out this site to hear me at a recent chat I did about Work-Life balance. The art of Juggling. http://www.griffith.edu.au/business/griffith-business-school/news-events

Settle the tummy rumbles with healthy snack from 7-11

2009-02-24T18:20:00.000+10:00

Being on the go most of the day today has made me think of how much you can feel a little guilty if you have not prepared any healthy snacks beforehand.

The tummy starts to rumble and it gets a little hard to think logically, don't you think?

I stopped in at the local 7-11 and picked up a banana, a small tub of low fat yoghurt and a bottle of water. With no utensils in my car, I set off for a shady spot by the river where I dipped my banana in the yoghurt and ate it without the guilts.