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News - Fitness Inside Out

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Do you cross your legs when you exercise? Performing exercises with your legs crossed is really not recommended; if you want to prevent injuries. The reason is that, generally you will always cross your legs the same way. If you clasp your hands you will find that you want to do it with either the left or right hand in front. If you try to change it, it feels very unfamiliar, even uncomfortable.

It is the same with your legs. We generally do the same way each and every time, especially when exercising. If you have a close look at the spine in these two pictures you may notice in the picture on the left that the pelvis on the right hand side is slightly lower than the left. You may also notice there is a slight curvature in the lumbar spine toward the right.

In the picture on the right hand side, the legs are not crossed. The pelvis is showing relatively horizontal, and the vertebrae is showing almost vertical, as it should.

If you exercise with your legs crossed, and you cross them the same way every time, the risk of you ending up with a functional scoliosis (curvature of the spine) is quite high. Most exercises that we do with our legs crossed involve activating our core musculature; these include push ups, chin ups, crunches, to name a few. Consider the slight tilt in the spine, with repeated repetitions or long sustained holds of core muscle activation.

 Try to get in the habit of not crossing your legs while you exercise to give your trunk it’s best possible chance at maintaining ideal alignment.

by Kerrie Hains


Fitness Inside Out – Mobile Personal Trainer

 


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When I was searching the web for Healthy Beef Stroganoff, I found this great recipe from Taste.com.

Normally Beef stroganoff is laden with cream and carbs either mash potato, noodle or rice. What I like about this recipe it uses Zucchini noodles and is served with green beans, keeping it low in carbs. The creams is low fat sour cream, so you still get the silkyness of the cream but with less calories.

Get the Recipe from Taste.com – Healthy Beef Stroganoff


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Spot reducing belly fat sounds great but in reality, you can’t lose weight from one area — whether it’s your stomach, thighs, or butt — with a specific exercise routine. That’s the case even if your exercise targets the muscles in a particular area. As you lose weight it can come off any part of you your body and normally the you’ll lose weight first where you put it on last.

However, if you want to try to reduce belly fat, core exercises and diet will help you to trip your body.

Here is a great Swiss Ball Workout that will get you going.

Want to learn more about working out on a Swiss Ball – “Get on The Ball”  by Kerrie Hains. There are hundreds of exercises depicted with correct technique and progressions explained.


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Here are some weight loss tips to kick you off this winter. I always remind my clients in winter that summer bodies are made in winter. I suppose it is a way to explain that for most people weight loss is a 6 month journey.

If you are serious about losing weight you need to have a plan how you are going to achieve it. If you don’t have a personal trainer to keep you on track and motivated here are some Weight Loss tips to keep you motivated to achieve your goal.

Visualization of Why. 
The reasons you choose to lose weight are varied, from a special event like a wedding or holiday, health reasons, to be more active in your kids life or to feel better about yourself. Visualization reminders are a great way to keep you focused on what you want to achieve. Create a vision board with images of that summer holiday or place inspirational quotes on the fridge, bathroom or computer screen. Keeping the reason why at top of mind will help you keep focused.

SMART GOALS
Having measurable markers along the journey is critical in keeping focused. While it is great to say I am going to lose 10kgs, if it is unrealistic it will zap you of your motivation. Many clients come to us with a goal to lose weight for a wedding etc. As personal trainers we will convert this into SMART goals.

– Specific
– Measurable
– Achievable
– Relevant
– Timely

For example we would convert the basic goal of losing weight to ” I want to lose 10kg in 24 weeks so I can look and feel great for my daughters wedding.”

Incremental Steps
Once you have identified the end goal next step is to workout how to get there. Personal trainers are highly qualified in this area, understanding the basic steps of energy in energy out to lose weight. If you don’t have a personal trainer you can get by help using online tools such as Myfitnesspal app to help you track calories and log activities.

Start with set a plan to do some regular activity each week, set time aside each week ie 2 to 3 exercise sessions per week. This could be as simple as going for a morning walk for 20 min twice a week or swimming or evening running. Increasing your current exercise activities and reviewing your calorie intake with a plan to increase over time.

Record The Results

Keeping track of your result provides immediate feedback on how you are going. There is nothing more motivating than seeing results, however it also can help in managing the set backs so you can get things back on track.

Celebrate the Wins

Now I am not saying go out and have a big celebrational dinner,  however if you do not acknowledge your accomplishments its easy to lose motivation. For example it might be new training shoes, netflix movie or a massage.

If need more weight loss tips or are lacking motivation please do not to contact a Fitness Inside Out personal trainer to help you.

Find a Personal Trainer 


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Is Roast Chicken Fattening? Like most most foods everything in moderation. If you are like our family we tend to only have a roast chicken on a Friday night perhaps once a month. The key to reducing the fat content is how you prepare it. When cooking the roast chicken here are some simply ideas to reduce your fat intake.

  1. Remove the fat from the chicken from the cavity and under the skin before cooking.
  2. When cooking place the chicken on a rack and most of the fat will melt away.
  3. Butterfly the chicken and cook on a BBQ
  4. Poach the Chicken, first, then roast. This technique is used in Asia and is very yummy.

Is Roast Chicken Fattening? – Recipes

Twice Cooked Asian Chicken

Perfectly Cooked Chicken

BBQ Butterflied Rosemary Chicken

 


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Clients often ask “Does exercise increase your immune system?”

Having a regular training session could mean catching fewer colds. Research shows that after exercise, your body produces more antibodies that attack foreign invaders like bacteria or viruses. A few hours after you complete your training session, your body returns to normal.

In one study in the American Journal of Medicine, women who walked for a half-hour every day for 1 year had half the number of colds as those who didn’t exercise. Researchers found that regular walking may lead to a higher number of white blood cells, which fight infections. In another study, researchers found that in 65-year-olds who did regular exercise, the number of T-cells — a specific type of white blood cell — was as high as those of people in their 30s.

However, it appears that the more often you exercise, the longer those antibodies circulate in your system. David Nieman, DrPH, of Appalachian State University in Boone, North Carolina, says his studies have found that subjects who walked with some moderate intensity for 40 minutes a day had half as many sick days from colds and sore throats than those who didn’t exercise.

The idea of does exercise increasing your immune system is enticing, but is yet to be proven as a stand alone reason. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.

Your first line of defense is to choose a healthy lifestyle.

  • Eat a diet high in fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Try to minimize stress.

 

If you would like to learn how a Fitness Inside Out Mobile Personal Trainer can help you, contact us today.

 


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When clients ask us do I get in the fat burning zone and how often do I need to train the general rule or recommended guidelines for exercise are: 150 minutes of moderate aerobic activity each week, or 75 minutes of vigorous aerobic activity per week.

‘Moderate aerobic activity’ is defined as swimming, walking, mowing the lawn, gentle bike riding.

‘Vigorous aerobic activity’ is defined as running, aerobic dance class, stair climbing.

It is recommended when you participate in these activities your heart rate is in the ‘fat burning zone’. This means that you exercise at a level of intensity where you are able to keep your heart rate at 60-80% of your maximum. (Maximum heart rate is 220 minus your age). This type of exercise is also known as steady state exercise.

You may have heard of, or even participated in, HIIT; High Intensity Interval Training. HIIT is where you train with short time periods (intervals) of hard and fast (high-intensity) exercise. Essentially, HIIT workouts involve a work period and a rest period. Your ‘rest’ period is spent with you doing a low-intensity activity, or simply resting. The ratio of work to rest can vary depending on your goal.

There are claims that HIIT is more beneficial for you than steady state exercise. The theory is that you achieve a higher EPOC (Excess Post-exercise Oxygen Consumption) after exercise with HIIT and therefore a better caloric ‘after-burn’. Also with the intermittent high intensity bursts of exercise it is thought to benefit the cardiovascular system more than steady state exercise.

The facts: There are studies to show there is a higher EPOC after HIIT compared to a steady state exercise session of the same duration. So does this mean we all need to be doing HIIT sessions?

It’s not a matter of what exercise is right, it’s a matter of what exercise is right for you?

By: Kerrie Haines – Fitness Inside Out Personal Trainer (Brisbane)

For more information about how a Fitness Inside Out can help you, email us today 


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How to lose weight on a budget. If you are just getting started on your weight loss journey here are some of our tips.

  1. Whole Foods
    Little is know about weight loss supplements and whether there are actually effective and if they cause more harm than good. We recommend to stick to lean proteins, whole grains, healthy fats and plenty of fruits and veggies.
  2. Eat At Home
    Eat more meals at home and take your lunch to work. Eating at home allows you to manage what goes into your meal along with the portion size.
  3. Plan Your Weekly Meals
    Food Plans are great for managing what you eat. When you plan out your meals for the week (including snacks) you don’t overbuy and you get to use up all of your fresh produce before your next grocery shop.
  4. Budget Friendly Proteins
    Protein is key to any weight loss program as it helps you feel full and stops you snacking. You do not have to splurge on expensive cuts of meat to get your daily protein requirements. You can choose canned tuna, eggs or beans.
  5. Get a Training Partner
    Train with a partner or friend, not only will they keep you motivated but you can share in the cost of hiring a personal trainer.
  6. Drink Water
    Tap water is free. This is the most budget friendly drink you can have. Carry a water bottle with you everywhere, not only will it help you keep hydrated but will help you ward off the snack cravings.

How to Lose Weight On A Budget – Recipes

Breakfast for the Week Scrambled Eggs 

Tuna Avocado Egg Salad

Easy Slow Cooker Minestrone

Low Carb Tuna Salad with Peanut Dressing

North African Beans and Eggs

 



Many clients ask us can you do indoor running without a treadmill? Simply yes.

Having a treadmill at home is effective, but if you do not want to go to the expense of buying or hiring a treadmill we have some great exercises to get your heart pumping and muscles warmed up.

Running on the Spot

When deciding to start a indoor running program select a non slippery surface and wear running shoes for comfort. Running on the spot lift your legs to knee height and swing your arms. Lean slightly forward and land on the balls of your feet. (See video below for full instructions)

Stair Runs

If you have stairs in your home run up and down the stairs a couple of times. Run up the stairs and walk down the stairs, do this 12 times. If you have only a couple of steps you can do 1 min static step ups and this will get your heart pumping too.

Running in the backyard

If you have space in your backyard you can sprint from one end to the other end. Run back and forth 12 times with no rest in between.

For other great tips and ideas for indoor running without a treadmill check out the video below.

 

If you would like to find out more about how you can maximise your at home workout contact us today about creating an at home program for you.