March 2019 - Fitness Inside Out


28 March 20190

HIIT Training simply is High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. A good example of this is run for 1 min and then walk for 2 minutes.

HIIT training is great for burning calories, studies have shown that HIIT burned 25-30% more calories than other forms of exercise. One of the ways HIIT training helps burn calories is that the burn actually comes after you have done your workout. Due to the intensity of the workout your metabolism elevates for hours after the exercise.

Some of the other benefits include;

  • Burn a lot of calories in a short amount of time
  • Can help to lose weight
  • Improve Oxygen consumption
  • It can reduce heart rate and blood pressure
  • Blood sugar can be reduced

There are many ways to include high intensity training into your workout, you can try this workout routine (click here).

Or if you would like a specially designed program for you and your fitness levels to do at home contact us today.


28 March 20190

What is the best core workout at home, is a common question asked by our clients.

When recommended exercises to do at home on non training days the core is the most popular to include by many of our personal trainers.  A strong core is an invaluable asset. For starters a strong and stable midsection can give you better balance, better posture and even help reduce back pain.

Your abs exist for more reasons than looking good at the beach. The core is composed of the upper and lower abdominals as well as the side, back, psoas, and glute muscles. The abs provide a muscular framework that protects the internal organs aids movement and lends balance and stability to the whole body.

Here is a great core workout to try at home.

Source: Popsugar Fitness

If you would like to have a workout at home program written for you and your fitness levels contact us today.


28 March 20190

Many clients new to fitness ask, should they change their workout routine? Yes, is the simple answer.

If you have been sticking to the same workout routine for the past 8 to 12 weeks, you may find that you are plateauing. The exercises become easy and  you are not losing weight.

To increase your calorie burn you need to kick it up a notch, if you are walking introduce running or try introducing weights.

When you hire a personal trainer they will be monitoring your training and will be looking to increase the intensity as you get fitter and stronger. Most programs are adjusted every 8 weeks to ensure you don’t plateau.

To find out more about how a Fitness Inside Out personal trainer can help you email us today.


12 March 20190

When trying to lose weight a Main Meal Salad is a great way to reduce your daily calorie intake. A salad filled with a low fat protein will fill you up after a busy day at work or lunch after a morning workout.  No need to go for the carbohydrates like bread or cooked potatoes, just add 2 types of protein such as chicken breast and feta along with plenty of vegetables and you will feel satisfied.

We have found a great salad that is simple to prepare using a Hot Roast chicken as your protein and a colourful amount of fresh veggies and salad. And best of all keeping to 500 calories.

Try it and tell us what you think.

Greek Style Roast Chicken Salad

Source: Taste.com.au


Don’t like Chicken try this Salmon dish.



11 March 20190

Regular exercise has proven to help prevent the lifestyle diseases of the modern age. Physical exercise helps prevent and treat heart disease, stroke diabetes and obesity and can improve mental health according to Fitness Australia’s Joel Perricone.

In the modern world we are seeing less and less physical activity, with many of us exercising less than grandparents with the increased use of technology, transport and urbanisation.

The World Health Organization (Who) has responded to request for guidance and a framework of effective and feasible policy. WHO has come up with four key objectives

  1. Create an active society
  2. Creative active environments, space and place
  3. Create active people – programmes and opportunities
  4. Create active systems – governance and policy enables

For more information visit Fitness Australia and WHO Website