Training Tips

Question: “I want to bulk up, how do I do this?”   This is a common question in the fitness industry, especially from young men and adolescents. A common answer to this question goes something like this: “Lift heavy weights to failure every set in the gym, take pre workout so you have energy to do more in the gym, and have a protein shake immediately after the session otherwise you will lose gains!” Unfortunately this advice is misinformed and gives a ‘one-size fits all’ approach. Body composition is specific to the individual, and everyone responds differently to an exercise or protein ingestion stimulus....

Are you looking to take your running to the next level this year? Perhaps win a running race? Or maybe just get that competitive edge over your friends at a fun run? If so, this is a MUST READ! You may already be familiar with the term Strength Training, or have previously read our blog post What is Strength Training? A Beginners Guide…. But how does this all affect your ability to run? Well, if you are not doing STRENGTH TRAINING as a runner, you are in fact negatively affecting your PERFORMANCE…. And here’s why! Strength training can benefit running performance without any change...

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...

We all know that exercise is important for our physical and mental health, yet it can be even more important for those who travel. If you travel often for business you’ll know the inside of every airport, where to get the Uber from and how to pack light. We also know that keeping your exercise habits may be low down on your priorities. Let’s face it – making sure you remember to pack your laptop charger may be more important that popping the runners in your bag. Did you know that: Your chances of catching a cold are 100 times higher on a...

As soon as the clock strikes 12 on New Year’s Eve, we start to think about the resolutions and goals that were made in the last month of 2017. New Year – New You is a term that gets thrown around throughout the month of December and whilst this phrase is meant to be motivational, setting goals is not about re-inventing yourself, it’s about working towards something that makes you feel happier and healthier. A Guide to Setting Your Goals You need to consider what is important to you and what will have a positive impact on your mental and physical health and...

Functional exercise are movements that mimic everyday activities. These exercises can be modified to suit both beginner and advanced exercise routines and are great for weight loss! They are fun, complex and can you challenge you both in and out of the gym. Functional exercise & movement There has been a shift in mainstream exercise i.e. walking on the treadmill or doing some biceps curls to more functional movements. But, what is functional? what does it involve and where did it all come from? Put simply, functional exercise is any movement that mimics activities that we do every day. They are exercises which involve the...

A lot of people find it easier to keep motivated in summer- the sun is up earlier and lasts longer, it’s easier to get out of bed, get your body moving and get outside to enjoy the weather.   However, there are few key things to consider to when exercising in summer, Accredited Exercise Physiologist, Carly Ryan shares her top tips...

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...

Long distance running, and marathons in particular, are a sport that requires significant training time, especially to be able to run the full 42km.   A periodic exercise program designed by an Accredited Exercise Professional is the best way to ensure you're gradually building up your long distance running and marathon fitness, safely, and minimise the risk of injury. As a long distance runner the human body is required to utilize all muscles, joints, heart and lungs over what could be up to several hours, to complete the required distance. Marathons are usually performed at a slower pace and is therefore classified as...

Every time we exercise, the body undergoes change to adapt to the stress that we place on it. The by-product of these adaptations can include muscle soreness and fatigue, reduced muscle strength and power, all of which can impair athletic performance in the hours and days following. Recovery modalities allow us to accelerate the process, and return to training or competition feeling fresh and ready for the next training session or competition. The following strategies can be used to assist recovery following training or competition:   Compression garments These work through applying pressure to the areas of the body in which they cover. It...