To clear up any confusion; by ‘two wheels’ I wasn’t referring to taking your car around a corner at high speeds and the ‘surprising benefits’ wasn’t that you impressed people by being able to drive you car on two wheels.
Hopefully by the pictures, you would’ve guessed this Exercise Your Potential post is about Cycling.
I’ll start with the bad – Firstly, airbags and ABS braking are yet to be introduced to bikes which may lead to around 30-40 deaths per year on Australian roads. Although most would agree that the lack of safety equipment is usually not an issue unless a terrible driver is put into the mix. Secondly, although it can be done, a longer commute of say, an hour driving, which many people do in a vast city like Sydney or Melbourne is a fairly impractical bike ride.
BUT THAT’S IT!
Now for The good -
And the ones you may not have known:
And you too could be as proud as the guy above, taking the kids for a family outing!
Just a few weeks ago I posted the Gymorexia Article detailing the growing dissatisfaction everyday people are having for their bodies. Now I’ve come across a great blog post that has called out ‘media personalities’ for some absolutely moronic behaviours when it not only comes to average bodies but what most people would categorize as a beautiful body too.
Where are we headed as a society when people call Victoria’s Secret models ‘Fat’ and stylists refuse to dress people because they are overweight?
The vid below is the Victoria’s Secret model that one blogger called fat.
Although Lilly Allen’s comments seem to be a breath of fresh air: “I hang out with models, the biggest pop stars and, you know, really and honestly, I hate saying this, but none of them are achieving those body shapes by being healthy. They’re not just going to the gym two hours a day. They’re not eating or they’re taking speed not to eat. In America everyone abuses that Adderall stuff and people aren’t normal.”
Here’s the link and the story in more detail: The Curvy Nerd Blog.
Would you hire a plumber if they weren’t qualified to do the job?
Would you trust your car with a mechanic that couldn’t guarantee his work?
What about a hairdresser who never did an apprenticeship, but has had fantastic hair for the last 18 years?
The answer is probably no to all 3. It’s not worth risking your house, possessions or good looks!
By now you would’ve understood what I’m getting at - an Exercise Physiologist vs Personal Trainer debate, although hopefully this will once and for all, put the discussion to rest.
Firstly – let’s take a look at Personal Trainers.
Qualifications – Ask most PT’s out there and they’ll tell you you get what you pay for with a Certificate IV in fitness (the minimum qualification to perform 1 on 1 fitness training). But not in the fact that you get more of an education by paying a larger sum for ‘tuition’ but that you get it quicker and with less effort the more you pay. Just Google “become a Personal Trainer” and searches will show you the quickest possible way to get into the industry. This is a big problem! How many doctors or dentists do you know tried to ‘Fast Track’ their career and disregard knowledge or experience? Nobody wants to pay someone over $80 an hour to take care of their body when 6 weeks ago they were getting fired from their job at Macca’s or getting told by their parents that they’d be kicked out if they didn’t find a job or start studying soon.
Furthermore, fitness academies and institutes are now actually TARGETING people who didn’t do well at school to become PT’s!! Mind the fact that I’m clearly trying to over-multi-task with my Internet Explorer (below), but does anyone else see anything wrong with businesses sourcing ‘failing students’ to guide you safely through difficult exercise and give you expert advice on your one and only body?
Now you might be saying: “Ok those institutes are just trying to make money like any other business” but let’s take a look beyond them and at Fitness Australia- the Self Regulated head of Fitness in this country.
Let’s run with the so-conveniently bold words above:
And the last negative before we go out on a positive for Part I; everyone’s heard horror stories about PT’s injuring, creating illness and in some cases killing clients, so I won’t harp on – just have a a quick read of this US article if you’d like to learn more: Dangerous Personal Trainers
The positive – Most PT’s have good, honest intentions and just like in every industry a few bad seeds can damage the reputation of all, but unfortunately PT’s have had their time and the science is progressing and the need for something more is increasing by the day. This, in combination with the ease for patients to see Exercise Physiologists at almost no cost and the amount of exercise science graduates coming out of universities each year, will in my opinion, be the death of Personal Trainers and the “Fitness Industry”.
Exercise Physiology at almost no cost?… Keep checking back for more on that in Part II!
It’s been reported most recently (Source) that Gymorexia has been on the rise in young males. But in these times of record high obesity rates, is this really such a big problem?
The short answer is yes. Too much of a good thing can be harmful, and for someone suffering from this over-exercising, body image disorder, it can be very debilitating.
But this doesn’t give the couch potatoes an excuse to stay seated – Going 6-7 days a week with no exercise is not “trying to fight off Gymorexia”.
Experts say it’s just like any other addiction. There is a physiological effect that is set off by a stimulus, in this case endorphins, from exercise and a bit of pleasure/satisfaction when you see good results in the mirror and your body starts chasing those feelings.
Exercise is a drug – just look at this new campaign http://exerciseismedicine.org/. When exercise is prescribed appropriately, it has many more powers than any pill I’ve heard of. They are actually even calling on GP’s to review EVERY patients exercise regime on EVERY visit!
Medicare Australia have recognised the benefits of the Exercise Drug especially for people with Chronic Disease (the ones that take a huge toll on the medical system when exercise could have helped prevent their conditions in the first place) and through EPC (Enhanced Primary Care) Scheme can be allocated 5 free consultations with an Accredited Exercise Physiologist per year.
I think a previous exercise campaign summed it up when they said the best thing about this drug is: “it just has to be taken regularly, not seriously.” Run it, kick it, ride it, SWAP IT.
If you’re doing it for your health, and not for looks, a buzz or other motivations, you’re going to be a lot better off!
Get in touch with an Accredited Exercise Physiologist today: kyle@exerciseyourpotential.com.au
I can’t say I’ve ever heard the saying: “At least you have your fitness…” Yet often it seems like that is what we are striving for with our exercise and forgetting about keeping a healthy body and mind to be able to exercise better in a body that will last longer!
We can all agree that that extreme levels of anything, including fitness, isn’t healthy. So why, when we start a health kick, do we put the runners on and aim for 5, 10, 20km at a time? Recent research (The Article) suggests we could actually be doing the exact opposite of our goal to achieve premium health.
Dr. Arthur Siegel, the study director goes as far as to say that long distance events could be very detrimental to your health: “My concern is for people who exercise thinking ‘more is better’ and that marathon running will provide ultimate protection against heart disease. In fact, it can set off a cascade of events that may transiently increase the risk for acute cardiac events.”
Others suggest that overdoing it with exercise and training elevates our stress related hormones (cortisol for example, which is great in short bursts, terrible to have around often) which then lead to things like:
People will always want to do these types of long distance events because we are human and it’s human nature to want to pursue greater heights for oneself. Some of us are even more capable of handling the above physiological responses so there is less harm. It’s just not the answer for a lot of people and it may contribute to further health complications.
THE GOOD NEWS
As far health goes – the easy stuff, turns out to be the best stuff. A game of frisbee, walking the dog with short busts of jogging, mowing the lawn and other moderate level exercise is great for the body and the mind!
Best of luck with exercising for your health! There are a million ways to do it, so don’t be afraid to stray from the norm and have a bit of fun with it!
Despite what some PT’s and elite athletes will have you believe, there’s no reason to flog and starve yourself to get decent health and fitness gains. Here are my top 5 smarter moves to get you to where you want to be.
1. Periodise
A prescribed, periodised exercise program written by an Exercise Physiologist will ensure you’re working towards your goals efficiently and appropriately. Gradual overload and structured rest are the necessary components that if got wrong can lead to burnout, failure and send people right back to square 1.
2. Activity, not just exercise
Being active in every day life is just as important as Exercise. A simple and cost-effective way is to use a pedometer to measure your daily step count. This will tell you just how active you’ve been away from your exercise session. A minimum of 10 000 steps is recommended. Old fashioned ‘moving around’ is easy to do and can even be enjoyable when you add a ball or frisbee into the mix
3. Food swaps
A 5-10% reduction in portion size while introducing 1 new or improved food each week can make a big difference over time. People are always surprised how easy it is to try something new or change for a better option. Note that a little bit of self education is key for this!
4. Enjoyable exercise
Whilst variety is extremely important, finding the right type of exercise for an individual can be the difference between a healthy lifestyle and being morbidly obese – and there is one for EVERYONE. Having an exercise that you truly enjoy means the motivation to go at it day after day without coming up with excuses is there.
5. Have contingency plans
No one can follow the plan A 100% correctly, 100% of the time. For the unprepared, this means missing out on your jog when its raining or not getting to your spin class when your friend has to stay late at work. Having 1 or 2 back up ideas or sessions is easy and will keep you on track and can also prevent boredom of the usual workout when you have to come up with something creative or less conventional when initial plans fall through.
This has to be something thought of in advance. If you leave it ‘til the moment that your plans fall through, laziness and excuses will usually get the better of you.
The best part is, you don’t have to kill yourself in your next workout to make up for lost time or missed sessions.
Check out the other posts for more great hints on Exercising Your Potential.
There’s been some confusion about the guy below. He’s been getting a bad wrap because he looks chubby and sweaty and not superman-ish like other health and fitness mascots do. To those critics I’d like to say:
Superman!?… Are you superman?… No!
Just like Rhino, you aren’t perfect either! AND neither are the other 99.9% of people who aren’t Scarlett Johansson or Brad Pitt. You are normal; attractive, pretty, cute, powerful, feminine, masculine, intelligent, wise, strong willed, funny, dependable, honest and/or hard working. Everyone has good characteristics, but no one is perfect – just like Rhino!
And the biggest thing YOU have in common with Rhino – you too are on your own personal journey of SELF IMPROVEMENT!
Now let’s break down Rhino a little further…
The sweat shows he is working hard to achieve his goals and get closer to his potential!
The wagging tail shows he is having fun. Not all exercise has to be boring and monotonous! (Take note Personal Trainers and Instructors working in Gyms!)
So he’s got a bit of chub to lose around the typical areas (butt and gut especially). There are a lot of people out there who feel the same way, but he knows they are areas to improve on not negatives to keep him down.
The rhino has found the treadmill enjoyable so he is sticking to it. Everyone has at least 1 form of exercise they enjoy, even if they haven’t found it yet!
Before After
And what is a health and fitness journey without Before and After Shots!
Are you ready to Exercise Your Potential?
This blog brought to you via Dietitian Susie Burrell.
Some harsh Easter reality - Each week I cringe as I move through the supermarket and see an enormous supply of Easter eggs and chocolate flavoured Easter buns. Remember, supermarket sales gurus know that if you can see the food, you will buy it, and hence the reason Easter eggs have been available before the Christmas tinsel was taken down. So, if you do not want to gain weight this Easter, remember the rules – no buns until Good Friday and no eggs until Easter!
| Eggs Selection | kJ | Fat |
| Cadbury Easter Bunny | 3740 | 50g |
| 2 Caramello Eggs | 500 | 6g |
| 1 Cadbury Crème Egg | 718 | 6g |
| Lindt Gold Bunny | 2270 | 33g |
| 3 mini eggs | 560 | 7.5g |
| Small hot cross bun (no butter) | 600 | 2g |
| Large hot cross bun with butter | 1200 | 10g |
| Choc chip hot cross bun | 1100 | 9g |
And don’t forget that excess calorie days can be very easily offset by increasing your exercise or reducing your caloric intake for the surrounding days!
Some great advice to help resist the temptations this Easter! Follow Susie’s Blog: http://susieburrell.blogspot.com/
Most people will agree, there is some poor parenting going on these days. And as much as they deserve a slap around the head (that same slap that they’ve failed to give their children when throwing tantrums) for the obvious reasons of poor, lazy and ill-informed decisions causing obesity in children, a study has shown that it’s also the parents who are trying to do the right thing that helped the percentage of obese children jump from 5-30% within 10 years.
The Study showed:
But these numbers, all hallmarks of childhood obesity, can be the unintended consequences of rational decisions.
• Children who are told by parents to avoid water fountains because of germs may instead drink sweetened juices.
• Fear of potential danger can prompt parents to restrict children’s play space to a backyard or inside the house.
• Parents trade sport or outdoor activity for homework and academics as they try to raise test scores.
Eating fast food on the way to soccer may seem like a trade-off health wise. But, Terwilliger points out: One of the reasons fast food fits into a hectic schedule is that processed food, with its high fat content, literally slips down easily. And the quicker and easier it is to eat, the more you may consume.
There is a lot of data that say today’s kids won’t live as long as their parents, Terwilliger says.
“I now have 13-year-olds with type 2 diabetes.” Heart attack is the number one cause of death and stroke the number three cause, and diabetes and hypertension, both caused by obesity, contribute to both, she adds.
Right now we are all reaching into our pockets for the ageing population and their needs, soon we’ll be taxed even more to keep the younger ones healthy too.
Have the next generation really got a chance if something drastic doesn’t occur soon or will we all be paying more later for the good and bad parenting currently?
What are your thoughts?
If someone told you, you could:
…. FOR THE REST OF YOUR LIFE, what would you do to get it?
If someone said you could have all the above and all you had to do was give up 30mins of your day for 3, 4, 5 days of the week, would you do it?
They say the best inventions are solutions to an existing problem.
The existing problem: Both Boot Camps and Gyms claim to, but don’t give you what is listed above! And people are starting to realise the limitations of both traditional exercise and this ‘latest craze’.
Why they don’t work:
Gyms
Boot Camp
In essence, the Boot Camps of today are just like the aerobic classes of the 80s, except
THE SOLUTION
Now you know,
Exercise Your Potential.
Well, not for the weight loss journeys I’m involved with…
A media release from Australia’s peak health and exercise body ESSA (Exercise and Sports Science Australia) suggests that the unrealistic reality television programs that encourage extreme weight loss, achieved by an excessive restriction of kilojoules and vigorous exercise are sending the wrong message to the Australian public about safe and effective exercise participation, to achieve greater health and well-being. See No Pain, No Gain ESSA article
Clearly in reference to Channel 10’s The Biggest Loser, Anita Hobson Powell from ESSA said “Achieving a healthy weight doesn’t need to occur from drastic measures, and extreme weekly weight loss that can’t be sustained, or maintained long term. We encourage Australians to use safe levels of exercise and well-balanced dietary changes so their health is improved, rather than compromised”,
“This “no pain, no gain” mentality displayed on these shows leaves little room for encouraging healthy dietary and weight loss practices with an increased possibility of injury and risk to personal health. This message compromises the development of a long term change to make regular exercise apart of an individual’s daily life”, said Ms Hobson-Powell.
Personally, I’d have to agree. Although the inner-athlete likes to take over during some training sessions and push me to my limits, I lost around 30kg over a couple of years and have helped others lose significant amounts through Exercise Your Potential - 'Fitness Boost' whilst always following safe guidelines:
and also the FITT weight-loss principle of:
Frequency - 5-7 days per week (aim for most/all days of the week)
Intensity - Moderate level (expend >300 calories per session, 2000 calories per week)
Time - 1 hour
Type - Aerobic/Cardio Exercise
And by the following the above, I’ve steered clear of the risk of sustaining any long term health complications like irregular heart beat or kidney function disorders.
An added benefit has certainly been that neither my clients nor myself have gained ANY of the weight back. Even through weeks of eating terribly, or hardly exercising! The lifestyle and behavioural changes learned over the extended period of time are enough to keep out of too much trouble and get back on track before unhealthy decisions start controlling your life.
For more insights, with a BIG Biggest Loser blog to come, subscribe or keep checking back.
Don’t forget to leave comments and thoughts below!
There’s a new campaign that was brought out by the Australian Government to encourage healthy living. In the years between 1995 and 2007, the percentage of overweight and obese people in Australia has climbed to 61% (from 56%) and it seems this will only continue to rise if steps like this aren’t taken.
Unlike other health messages in the past which have focused on measurements or time frames and guidelines, they’ve made this one very simple – Swap it!
Although the messages can be specific to certain behaviours or habits (swap watching tv for walking the dog) the website: http://swapit.gov.au/ and media focus on four key areas:
As a health professional, I couldn’t be happier with the message being sent. It’s everything we advocate on a daily basis put into terms that anyone of any age can understand!
I have to praise the brains behind this one, let’s hope it has a heap of success!
It appears that Australian sports like Cricket and Rugby League were almost genius in their approach to post exercise nutrition as a German Brewery plan to market their non-alcoholic beer as the answer to all of your sporting re-hydration needs.
In the article Erdinger suggests ‘Alkoholfrei’ can reverse the trend of declining non-alcoholic beer sales in the US and claims to be an “isotonic” sports drink loaded with the carbohydrates and vitamins athletes need to recover from a workout. Besides alcohol, beer contains sodium, potassium, carbohydrates and B vitamins.
As far as nutritional value goes – I wouldn’t be recommending this to my athletes any time soon and as sports nutritionists agree: ‘it still doesn’t have enough of the vital substances to facilitate recovery from a serious workout.’
As for the average Joe reaching for an ‘Alkoholfrei’ out of the esky after a long hot day on the sporting field – I’d have to say its going to be a massive improvement calorie wise on a regular stubby, but still unnecessary.
Lastly, for those of us who are paying extra attention to calories in an attempt to lose weight or body fat, I’d recommend water before any Sports, Vitamin or energy drinks on the market. When you’re looking at 125+ kCal per bottle, the calorie density outweighs the health benefit ratios every time!
I’ve known Adam and Nat for a long time now and after years of Nat playing Representative Basketball, Adam decided he’d also like to get in on a bit of pre-season fitness action as part of his current health kick - which included successfully quitting Smoking.
We started off with a whole body warm up that included dynamic stability and balance work which is great for Injury Prevention for all types of sports for Nat and to bring back the balance that Adam hasn’t seen since his athletic, teenage days.
We then moved onto some harder balance and coordination drills which will help develop a strong stability and strength base to avoid having their goals offset by weeks and months on the sideline with an injury.
Next part of the workout was the conditioning and quickness. The Agility ladder is one of my favourite pieces of equipment because there are literally hundreds of combinations you can use and it also creates lower limb coordination. It’s great for Sports Specific training and alternative tool for the everyday exerciser who is looking to get fit and wants to try something different.
After the ladder it was time to crank it up with an anaerobic/agility circuit. There aren’t many people who find this type of training easy and the weights alone (2x10kg, 2x15kg and 2x20kg) are enough to send some people running scared, but Adam and Nat pushed themselves hard to complete the circuit in a respectable time.
We finished off with us some upper body with battling rope swings, sled pulls, plyometric push ups with the agility ladder and some introductory Kettlebell swings.
Overall – a tough session! But spirits were still high towards the end when Adam decided to play it up for the camera.
Great look Adam!
And lastly, because Nat worked so hard as well, I couldn’t turn down his challenge of a rope/sled run/pull!
Thanks very much another great session Adam and Nat!
And a big thankyou to Kim from Kimages for these great photos!
