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News - Fitness Inside Out

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2 December 20190

This is a simple shake to make on the go breakfast.

Ingredients

  • 1 cup of frozen blueberries
  • 1 cup of frozen pineapple chunks
  • 1 banana
  • 1/2 cup of ice
  • 1 tbs of greek yogurt
  • Dash of water or almond milk
  • Sprig of Basil leaves

Yes basil, the fresh basil gives it a lovely fresh taste try it!

Method place all ingredients in a blender and blend until smooth.


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2 December 20190

It’s Christmas and it is a time when many of us enjoy the festive season. But this does not mean you have to abandon all good things healthy.

According to ‘Nutrition Australia’ we put on an average of 0.8-1.5kg over the Christmas – New Year period. 1 to 2 kg might not sound like much but researchers have identified that weight gained over the holiday period is rarely lost .Now that’s not taking into account the Christmas parties throughout December.  When you add up the calories of  a glass of wine, beer and all the yummy treats it easy to see how the weight can stack on in December.

In order to counter-balance these extra calories and avoid the inevitable weight gain, exercise has never been more important than right now. If you want to enjoy a few Christmas treats, we’ve got are some helpful tips on how to survive the Christmas season.

Eat Healthy

Remember the golden rule: everything in moderation. Be sure to fill up on foods that are high in protein and healthy fats (fish, chicken, avocado, eggs, nuts and vegetables) and limit foods high in sugar and saturated fats.

Poor diet and drinking alcohol can result in increased production of free radicals which can lead to cellular damage. Vitamin C and E are thought to protect the body against the destructive effects of free radicals by neutralising them. Antioxidant enriched foods include blueberries, acai berries, green tea, dark chocolate, and red and orange fruits and vegetables.

For Get the Detox

No detox diet in the New Year will instantly undo the damage that several weeks or months of bad lifestyle has created. Our liver and kidneys detoxify the body on a daily basis anyway, so it happens naturally. The key is eat healthily 90% of the time particularly between the party days. Try our Pineapple Blueberry Shake as a morning cleanser, perfect quick morning breakfast.

Get Plenty Of Sleep

The extra social commitments you have over Christmas make it very difficult to get your normal 8 hours of sleep. Unfortunately, failing to get enough sleep can have a negative effect on your body. That is why over the festive period it is extra important to catch up on your sleep whenever you can.

If you have a free evening, try to get to bed extra early or if you can catch a nap before going to your party, even better. Maximising the amount of sleep you get over the festive season can help your health.

Maintain Your Exercise Routine

Exercising over Christmas is probably more difficult than any other time of the year. You have more social commitments (so less time to exercise) and it can get easy to lose sight of your goals. Additionally, the increased consumption of alcohol probably leaves you with very little motivation to exercise.

If you have a regular training session planned with your trainer stick to it, even if you need to change the time or day to fit it into the schedule. Your personal trainer will keep you accountable and will provide that support and motivation that is needed throughout the festive season.

If you do put your exercise on hold over the Christmas New Year period, make sure you get in 20 mins of exercise daily,  simply go for a run, go for a swim or take the dog for a walk. Finding the 20 min of exercise daily in the holiday break will make it so much easier to maintain your body weight over the holidays.

Here are our tips for the Christmas Season Survival

  • Everything in moderation, you will be thankful in the new year.
  • Try drinking a glass of water between alcoholic drinks.
  • Have a healthy meal before you head off to the Christmas party so you don’t over indulge on snacks.
  • Stay clear of sugary pre-mixed alcoholic beverages and high-caffeine energy drinks.
  • Set your fitness goals around your social and family commitments.
  • Always have a date set with your trainer for the next session.

Have a Merry Xmas and a safe and Happy New Year!


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8 November 20190

Dinner time in summer after a hot day I normally crave for something light, tasty and low on fat.

We found a great recipe from Taste.com for Lemon Chicken Noodle Salad. Now this recipe does require you to marinate the chicken for 30 min before hand, but if you are short on time just through it straight into the wok, still tastes good.

What I do like about the Taste.com recipe they do provide the nutritional value as well. This recipe has 1227 kj or 293 calories so if you are calorie counting it will keep you well in your daily requirements.

Get the recipe… 

Try it and tell us what you think.

For other ideas for main meals salads – read more


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8 November 20190

Does Exercise boost your mood?

Many times after a workout we feel great, not only do we feel we have accomplished something but our mood is improved. It is believed that exercise triggers changes in the brain boosting levels of serotonin, the feel good hormone. Research has shown 20 minutes of exercise helped women with major depression feel less depressed and anxious – but there was one important difference coaching.

Read the article – Study Shows Coaching (In a class or with a trainer) Lessens depression.

Source – Myfitnesspal

For more information about mobile personal training and how we can help you kickstart your fitness regime contact us today on 1300-735-790,


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22 October 20190

Are Trendy Juices Worth the Hype?

Sure, sipping a glass of juice is refreshing, tasty and provides some nutrients. But can it enhance your athletic performance, or is juice just another sugary beverage? Let’s explore a few of the latest juice crazes — tart cherry, beet and celery — to see whether they are worth the hype when it comes to improving fitness.

Source: Myfitnesspal


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22 October 20190

How To Stretch Your Quads Correctly

To be able to answer this question, we must first look at the anatomy of the quadriceps muscles. The quads (quadriceps femoris) are made up of four muscles (hence quads!), rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis. They all join at the bottom of the thigh and form the patella tendon. This tendon crosses the kneecap (patella), and inserts on the tibia – main bone of the lower leg.

If you have ever experienced knee issues you may have heard of the vastus medialis muscle, sometimes known as the VMO (vastus medialis obliquis). This muscle is notorious for being the weakest quad muscle that directly affects the patella. It attaches on the medial side (inside) of the patella, and if it is not strong enough, the risk of the patella being pulled laterally (outwards) increases. If this occurs, then knee pain arises.

The infamous ITB (ilio tibial band) works with the vastus lateralis to help pull the patella outwards (laterally)every time you activate your quads. These two muscles are considerably strong in comparison to the vastus medialis. Most active people need to do specific work to ensure they have equal length tension relationship with the muscles affecting both sides of their patella, so when they use their quads, the patella moves in the femoral groove comfortably, and does not get pulled out of alignment.

Put these factors together and it should become obvious that stretching the quads should be done in a manner to ensure the medialis is not overstretched compared to the lateralis, and that there is correct alignment with the upper and lower leg, including the knee joint. There are plenty of specific exercises that can be performed to ensure there is equal tension between the
muscles that affect the patella both laterally and medially; but that is for another article. This article is specifically about stretching the muscles of the front of the thigh correctly to help prevent muscle imbalances around the knee.

There is a lot of science behind stretching. There is also a number of different ways to stretch, these include static, dynamic, ballistic, range of motion, proprioceptive neuromuscular facilitation (PNF), active,passive and isometric, all serve different purposes for what you want to achieve as well as your current condition.

Watch this video on How To Stretch Your Quads Correctly

By Kerrie Hains
Fitness Inside Out – Mobile Personal Trainer
Brisbane, QLD


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1 October 20190

What are the best ways to spice up a vegetarian BBQ?

With many people moving away from eating meat, having a few techniques to spice up the veggies is a must for this summer. The best way to add extra flavours is add spices such as paprika, salt, pepper or chipotle chilli sauce. Here are some ideas to add those flavours to your mean. Read more…

If you are after a meat alternative to throw on the BBQ there are a number great products on the market. Check out the Meat Alternative Company, available in Coles these products are so good you will have the meat eaters fomo your hamburgers.


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1 October 20190

Does your local park have an Outdoor Gym?

Australia has some of the best weather, sunshine and temperatures 15 to 25 degrees daily, yet many of us spend hours inside sitting at a screen. Training or exercising outdoors has the benefits of getting our daily dose of vitamin D, breathing fresh air and the mental stabilization of being in touch with the earth.

Many local councils across Australia have installed outside gyms to encourage the use of the parks for fitness. Check Out your local park for an outdoor gym.

Read more…


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15 September 20190

When ever we start with a new client we often ask, “what motivates you to get a personal trainer?”. Understanding your motivation is key, as it not only allows your trainer to help you set realistic goals, but also we get an insight what drives you.

Commonly we hear, I want to look for my wedding or I am going on a ski trip or I need to lose weight for my health.  But the other day I was reading some articles online and found this article from Popsugar about inspiring women in movies and I thought yes this could be good for motivation too. Motivation comes from many places so why not the movies too.

Films to Watch About Women in Sport – from Popsugar