Fitness Articles Archives - Fitness Inside Out


Regular exercise keeps your heart healthy, it’s the most effective way to strengthen your heart muscle. Aerobic exercise and resistance training are the most important forms of exercise for heart health.

Aerobic exercise improves circulation which lowers blood pressure and heart rate. It is also beneficial in reducing the risk of type 2 diabetes and helps control your blood glucose. While resistance training, (strength work) in combination with aerobic exercise may also help reduce cholesterol.

Here are some examples of aerobic exercise;

  • brisk walking
  • running
  • swimming
  • boxing

Here are examples of resistance training;

  • Working with free weights i.e dumbbells, kettlebells
  • Weight machines
  • Body weight exercises i.e push up, squats, chin ups

When you hire a mobile personal trainer they we have many exercises that you can perform to get your heart going. Hire a personal today!

We have put together a list of balance exercises for older adults, these exercises are great for all ages. Balance is a crucial survival skill, but it’s also perishable. The muscles we use to stand tall weaken, our stride shortens and our pace of step slows ever so gradually after we hit 30. Yes 30, so practising these exercises for both young and old is important. For more information on Fall and Balance prevention Read On…

Balance Exercises for Older Adults

  1. Standing on one foot
  2. Walking Heel to Toe
  3. Balance Walk
  4. Back leg raises
  5. Side leg raises

Check out this video below for a range of seated exercises to do.

If you would like a Fitness Inside Out in home personal trainer to come to you or your parents home visit www.fitnessinsideout.com/seniors fitness or contact us today on 1300-735-790


Balance and fall prevention is key when working with older adults. Falls are a significant health risks for older adults with approximately one in three aged 65 years or older falling and the risk increasing with age. “Through associated injuries falls increase the risk of ending up in residential care and if not they can suffer a loss of confidence which can limit their activities.”says Professor Catherine Sherrington University of Sydney. Read more.

When a toddler or a child fall they usually shake it off and keep moving. But when a older adult falls there are often consequences, broken bones and head injuries. Structured exercise with balance training helps prevents falls in older adults. Balance is the main exercise in the prevention programs however any exercise that improves endurance, muscle strength and flexibility can help falls and related injuries.

Some of the benefits to older adults undertaking a balance and fall prevention program are;

  • Faster reaction time. This can help you stay up right as you can grab something to stop your fall.
  • Improved Coordination. This may help you roll and directly prevent the fall.
  • More Muscle. This can buffer the impact.
  • Stronger Bones. Resistance exercise strengthen bones and reduces the risk of fractures.
  • Better brain function. Regular exercise helps maintain brain function and may help to avoid situations that increase the risk of a fall.

Read more about Personal Training for Seniors

Why a 10 Minute upper body workout at home can keep you motivated and on track.

Keeping our clients motivated and active throughout the week can be challenging. Clients are motivated and enthusiastic when they are at their session with their personal trainer, but keeping the motivation and enthusiasm can be challenging on non trainer days.

When setting goals for clients we recommend incremental steps, I know this may sound strange but keeping the bar low initially will help to maintain motivation. If you plan to do your workout routine for 5 days of the week and you only achieve it once or twice you can feel discouraged. However if your goal was to to do it twice a week and you achieved it you will feel satisfied and more likely to keep it going.

Having a 10 Minute upper body workout at home to do on non trainer days is also key to reaching your regular training goals. Most clients can find 10 mins a day to do something and this upper body workout can be done at home in the lounge room with simple dumbbells.


Source: Fitness Blender.


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.


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.


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.


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.