Fitness Articles Archives - Fitness Inside Out


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


Fitness Inside Out licensee Sarah McGrath has recently returned from a 10 day cruise to the south pacific islands, and she has decided to share with you all her tips she learned on board for maintaining your weight* (and maybe even lose* a couple of kilos!).


Sarah had boarded the Pacific Jewel which is famous for its New Zealand Ice-cream and buffet at The Pantry, with a huge variety of different foods and a never ending selection of sweets. So how do you maintain your weight with all this temptation in front of you? While still having a good time on holiday? See below for Sarah’s helpful tips:


  1. As exciting as it is to try all the delicious foods on board, keep to your portion size. The food isn’t going anywhere! You can eat a bit more for breakfast as it’s the most important meal of the day. For e.g. bircher muesli and scrambled eggs on whole meal toast with a plate of seasonal fruit is a sufficient portion size to start your day. However, keep your lunch and dinner size reasonable. You want to feel satisfied after eating NOT full and lethargic.


  1. If you want to try a particular flavor of ice –cream as a treat, keep to the 1 scoop – servers are very generous with their scoops so 1 is more like 2 scoops. Imagine if you have 2 scoops….it will more likely be 4 scoops!


  1. There is no need to purchase drink packages except maybe water as you won’t be drinking the amount you paid for. If you do you will more likely drink more empty calorie beverages than you usually do just to try and make your drink package worth it! Water, tea and coffee are included with every meal and orange/apple juice are included during breakfast meals which is part of your cruise fare. Also on the Pacific Jewel, you are provided with a free chocolate every time you order a hot beverage. Imagine how quick the calories can pile on from that alone! Better to pay as you go and check your account at the kiosk.


  1. What about alcoholic packages you say? Surely they are more economical than purchasing each individual drink you say? Well I’m not a drinker so I can’t talk from my own experience but my partner and I were talking to other couples on board and they all say the alcoholic package is not worth it. They tried…oh they certainly tried by drinking as early as 10am in the morning but not one of them can drink as much as they paid for in the day. Imagine when you’re on port ….that is less time to use your package. Better to pay as you go and your liver will thank you for it.


  1. All ships have a gym on board free to use as part of your cruise fare. So why not make the most of it? I know what you are going to say…. ‘But I’m on holiday… why do I need to train?’ You don’t need to go all out on a full training regime but half an hour daily for a cardio or resistance workout is all you need to maintain the hard work you put in before you sailed away. Besides, it’s a nice relaxing view from your window while you exercise.


  1. Again, all ships have fun physical activities available such as the flying fox or rock climbing….so why not sign up for one? And you can get a lovely snapshot taken to show your trainer when you get back.


  1. If you purchase any shore tours while on board, pick the ones that requires the highest level of physical activity. It will be more fun and exciting for you! If you prefer to just explore, then walking is sufficient physical activity too. Choose the option that suits you best!


  1. Always take the stairs when on board. There are so many levels on the ship meaning so many stairs to take. That will help give your quadriceps a great workout plus 90% of the time it’s quicker to get to your destination compared to the lift. It can take a while waiting for the lift to arrive at your deck. I should know – I was waiting with my partner who is on crutches.


When training with a fitball make sure it is appropriate to your height. When you when sit on the ball, your knees and hips should be at 90 degrees or slightly higher.

Fitballl Size
Over 180cm (Over 6ft) 75cm
170cm – 180cm (5ft.6 – 6ft) 65cm
160cm – 170cm (5ft.2 – 5ft.6) 60cm
Under 160cm (under 5ft.2) 53-55cm

Set up 
Lie on a your fitball with the back slightly extended, the shoulders higher than the hips and lower back pressed firmly against the ball. Bend knees to form 90 degree angle between upper and lower legs. Position the legs so knees are placed just wider than shoulders. Cross arms over chest or over your head.

Contract abdominals and pull rib cage toward the pelvis until the abdominals are fully contracted. Keep lower back pressed against the ball. Hold, continue to contract the abdominals and breathe out remaining air. Slowly lower trunk to original positions, maintaining abdominal tension. Repeat.


One of the signs of metabolic health is that we can adjust our metabolism to burn whatever fuel is on offer. When we eat a carbohydrate rich meal, we should be able to efficiently switch to carbohydrate burning to take advantage of the influx, and when fat is the primary source of energy available we should be able to utilize this effectively. Such a state is known as metabolic flexibility. It enables an individual to effectively dispose of incoming carbohydrates or fats (when within caloric needs) without metabolic consequences.

However, when one is metabolically inflexible, the metabolism adjusts more slowly and less completely to changes in fuel provision. The body continues to burn yesterdays’ rapidly declining fuel type, rather than quickly adapting to the bounty of today.  A higher reliance on carbohydrate as food between meals means that these individuals fail to tap into adipose stores as effectively as the metabolically flexible. Such a metabolic profile predicts future weight gain in normal weight individuals as well as weight regain in formerly overweight individuals.

Every individual has a level of carbohydrate intake that they can tolerate before showing signs of metabolic disturbance.

Signs that an individual is exceeding their carbohydrate tolerance are

  • Gaining weight easily
  • Difficulty burning fat even with a good exercise program
  • Carbohydrate craving
  • Fatigue/sleeplessness after a carbohydrate meal
  • Fatigue especially during exercise
  • Elevated glucose and insulin
  • Increased waist circumference
  • low HDL, high LDL, elevated triglycerides
  • Hypertension
  • Skin tags
  • Adult acne

The most common adverse effect of intake of carbohydrates beyond an individual’s tolerance is their conversion to fat which is stored as adipose tissue predominantly around the abdomen.

A person can become more metabolically flexible by initially breaking down the carbohydrate burning habits in their body and teaching their body how to burn fat. This is done initially by severely restricting the carbohydrate intake for a short time and introducing good fats and protein as the primary fuel source.  Once the body has been educated to use fat as an alternate fuel source (has restored its metabolic flexibility) then starchy carbohydrates can be reintroduced into the diet in sensible quantities without rebound or future weight gain.

To learn how to restore your metabolic flexibility contact

Carolyn Richards

Adv Dip Naturopathy, Diploma Nutrition,
Dip Remedial Massage,  Dip Sports Therapies

Living Well Natural Health
Clinics at West Gosford, Hornsby and Kenthurst

phone 0409191595


Every bride wants to look her best in her wedding dress. Knowing all eyes will be on you during the big day gives most women the motivation to get into shape.

An ideal time to aim for a wedding fitness goal is around three months before the big day. Twelve weeks is a realistic time for losing weight and toning up, but brides also need to consider leaving a week or two after their Wedding Fitness Plan to finish off wedding preparations*.

Overall body fat reduction is the common goal for most brides, toned tummies, hips, bums, arms and chins. Most modern dresses show off the arms and neck line so this is commonly a focus in your Wedding Fitness Plan.

With a Fitness Inside Out tailored fitness and diet plan we can help brides achieve their weight loss goal. Our Wedding Fitness Plans, combines cardiovascular exercise, toning sessions and a healthy eating plan*.

Let’s not forget about the groom and the bridal party as we have packages and plans to suit everyone. Train one-on-one, or as a couple or in a small group of 3 or 4. Your training sessions will be completed either at your home, workplace, or in a nearby local park.

To start your mobile personal trainer will conduct a health and fitness assessment with you. This session is all about measuring your fitness levels and to set your weight loss and fitness goals in time for the big day.