Exercise

Getting into a routine with exercise can be tough (trust us, we know). Setting yourself a challenge, like signing up for a fun run or committing to climbing a mountain, is a great way to get motivated and keep you on track. We sat down with Accredited Exercise Scientist, Nardine Presland, to get her tips on how to set yourself a fitness challenge (and succeed!). Why is it a good idea to set yourself a challenge? A fitness challenge not only provide a reason to improve, but can also demonstrate what the body is capable of. Whatever the size of the challenge,...

When it comes to health and exercise, there is a lot (and I mean, a lot!) of misinformation out there. Fitness myths are NOT our friend, so we asked our experts for the facts and got them to bust some of the industry’s most iconic fitness myths. 1. I only need to do cardio to burn fat FALSE! Weight loss is achieved by having a caloric deficit each day and whilst endurance type training is helpful to burn calories, it isn’t the only way. Resistance training helps shed unwanted body fat through elevating your Basal Metabolic Rate (BMR) which is the amount...

When winter hits, getting out of bed to exercise isn’t particularly appealing for most of us. Winter also heralds an increase in colds and flu. So why would you want to keep exercising in the cold, and what’s the best way to prepare for it?  Accredited Exercise Physiologist Caitlin Feeney gives us her insight into why you need to keep moving and the best tips to keep you on track. Why you need to move even when it's cold   Preparing for summer You might have summer training goals or simply want to maintain all the work you have done in the previous summer....

We all know that we should exercise, and we all know that exercise is beneficial for both managing and preventing chronic diseases such as Type 2 Diabetes, Cardiovascular Disease, Cancer, Osteoporosis, Hypertension, Metabolic Syndrome and Mental Health problems (just to name a few). However, many people don’t know what the exercise guidelines mean: What type of exercise we should do? How much exercise we should do? Where to start? To answer these questions, I’m going to spend a bit of time breaking down the Australian Physical Activity Guidelines. Before we get started, it’s important to note that these exercise guidelines have been...

Living with bad posture can lead to all sorts of problems. If we understand proper posture and alignment, we’re one step closer to fixing a whole range of potential problems. Most postural injuries occur due to an imbalance (one muscle group is too tight, and the opposing muscle group is weak and lacking tone). Posture problems may lead to: Chronic back, neck, and shoulder pain Foot, knee, hip, and back injuries Headaches Muscle atrophy and weakness Difficulty breathing Digestion issues and fatigue Impingement and nerve compression   Postural phone DOT Test: Put on your active wear. Place a sticky dot on the front of...

For some, the idea of doing anything when in the company of 20+ strangers can be daunting. If you then combine that with the self-consciousness that many people feel about their bodies or fitness levels, it is understandable that trying a new exercise class can be nerve wracking!   The good news is that there are some ways to alleviate your anxiety when taking a new group fitness class, here we share some tips:   Arrive early If you're already nervous, don't add more pressure to yourself by arriving when the class is full. You may end up struggling to find a spot if the class...

How do you warm up before training? Do you roll out of bed before dawn and run out the door; or do you spend all day in the office then drive to the gym and begin a class? Warming up effectively before training is important to allow you body time to function correctly and perform at your best. The benefits can be both physiological and psychological, including; Improves body temperature, circulation, heart rate and respiration Allows the body the ability to move efficiently Prepares the body for higher intensity exercise Mentally prepares the athlete for an effective training session Reduces the risk of...

If you're usually a morning person, who wakes up when the sun comes up and exercises first thing - the onset of winter can give your motivation a real knock.   The darker, colder mornings, make it so tempting to hit that snooze button, and for a lot of people the struggle to get out of bed, especially to exercise, in winter - is real. Those that live in colder climates will often talk about their 'winter bodies’ as often we eat more, sleep more and exercise less during the colder months.  We know that exercise increases our endorphin's, improves muscle mass, decreases...

It has become a common trend over recent times for people to refer to their back as “just going” or “it just went”, but what does this actually mean? As previously discussed, the majority (80%) of incidences of back pain are non-specific in nature, meaning that exact origin and reason for the pain is unknown. Further to the unknown origin of the pain, it is often everyday activities that trigger or exacerbate our pain. For example, picking up the children, unloading the dishwasher and in severe cases simply putting on shoes and socks leads to the feeling that “my back just goes”. But...

Does the number on your body weight scale really matter? In regard to overall health, body weight is not nearly as important as the composition of that weight. Rather than tracking body weight maybe we should be more aware of our body composition. Stepping on a body weight scale simply tells us the combined weight of all our body’s tissues. That weight may fluctuate throughout the day depending on the time of day, hydration status or what we are wearing. In contrast, body composition reveals the relative proportions of fat and lean mass in the body. Fat mass consist of two...