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News - Fitness Inside Out

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24 January 20200

Garlic, Chilli, Prawns and Zoodles, simple to make. Summer time we love a quick meal that is tasty low calorie and easy to prepare. This recipe uses the Zucchini spaghetti (Zoodles) which is available in Coles, however if you want to carb up you can replace it with normal spaghetti too.

This recipe has 13 grams of carbs and if you use wheat spaghetti, 65 carbs per serve. Try it you will be surprised how yummy Zoodles can be.

Nutritional Facts: Fresh garlic is rich in active compounds such as allicin and allion, with proven natural antiviral and antibacterial properties that can help fight and ward off infections such as the common cold and flu.

Get the Recipe from Taste.com


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24 January 20200

You have just returned back to your regular training routine or just getting started program. The next day your muscles are sore or even worse 2 days later. So what is the truth about muscle soreness?

Your suffering from DOMS, Delayed Onset Muscle Soreness .

The soreness is the result of a microtrauma. Stressing a muscle beyond what it is accustomed to will cause damage that stimulates an adaptation response. This response is felt as painful soreness that discourages you from moving the affected muscle.

On a microscopic and hormonal level adaptation your body is healing torn and inflamed muscle fibres’. White blood cells will clear out damaged tissues as the body secretes hormones like IGF-1 and testosterone to increase protein synthesis which adds new mass. Increased muscle mass will create greater strength.

Relief from DOMS will heal itself as the normal process of circulation. If you want to accelerate this process you need to increase blood circulation, simply by moving your body. Keep up your water, stretch and if the pain is too much you can take an anti-inflammatory. i.e ibuprofen.

 


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24 January 20200

Do you struggle keeping motivated with your home workout? It’s easy to lose focus and motivation when you’re by yourself training at home. Let’s face it, it’s easy to get distracted or find an excuse to put it off tomorrow.

So here at Fitness Inside Out we have put together some helpful tips to get you exercising even when no one is looking.

Create Your Own Space.

If you have a home gym or an area already set up so you can jump in and fit in a sneaky workout  before work or before dinner.  You may wish to have a computer for playing workout videos or a  even TV.

Diarize a Workout.

Plan the time of day and what days you will do your workout. Getting it a part of your regular routine is critical. Schedule it around your regular commitments and preferred time to work out.

Workout with a Partner.

Train with your partner or a buddy. The accountability that a partner can bring can motivate and inspire.

No Social Media.

Avoid catching up on Social Media in-between sets. Before you know it 10 mins gone and your 30 min workout turns into a 60 min workout. This can screw up the routine and your body cools down and you lose momentum.

Prepare Your Workouts in Advance.

Speak to your personal trainer about getting planned workout routine. Depending on your availability of time and when you want to do your workout, it may be a 30min daily routine or 60 min session. Your personal trainer will guide you what is best for you and your goals.

Don’t have a personal trainer, talk to us about hiring a personal trainer and or writing a program for you.

Wear Workout Gear.

Don’t work out in your pyjamas, put on your work out gear and gym shoes.

Enclothed cognition is a psychological phenomenon that suggests certain clothes may trigger mental changes that can impact performance positively.

Turn Up the Sound.

Similar to getting on the right workout gear music is just as important. Now you may not want to have the sound blaring through the house and waking up the rest of the house during your early morning workout. Switch to the headset and find some tunes that are just right for the cardio or yoga routine.

Hire a Personal Trainer.

When all else fails keeping motivated with your home workout, hire a personal trainer for a extra session. They will keep you motivate, accountable and on track to reach your goals in 2020.

 


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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.