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.
Showing posts with label chris bakens. Show all posts
Showing posts with label chris bakens. Show all posts
Monday, December 7, 2009
Monday, November 23, 2009
The 5 fastest tips to look tight, toned and tasty for the holidays.
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.
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.
Monday, November 16, 2009
7 Reasons your workout routine sucks!!
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 Gent- Healthy Executives Performance Coach
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 Gent- Healthy Executives Performance Coach
Monday, November 9, 2009
Your gym routine – how to determine your order of exercise
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.
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.
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