Benefits of Group Training

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Every Monday night I train a Netball team in the studio. Every week, we average between 10-12 ‘players’ and my goodness, do we have a ball! I never knew that so much exercise and laughter could take place at the same time. But I tell you what, after only 5 weeks, these women have gained an enormous amount of fitness, strength and knowledge. Some had never lifted a weight before, some had never run further than the length of a netball court, but in a few short weeks, these 30 and 40-somethings have achieved benefits that exceed a higher level of fitness. There is a real sense of comradery, of encouragement and TEAMWORK.

Exercise is not just about losing the kilos. And it’s not all about developing defined muscles. It’s about fun and enjoyment too. The kind of enjoyment that gets the adrenalin flowing without alcohol, drugs or therapy. The benefits of exercise extend far and wide, but surely the greatest benefit is the sense of well-being that one feels after a good workout. But nothing is more fun, and more satisfying than working up a sweat with friends, family, colleagues and team-mates.

So grab your like-minded pals, grab a trainer and get fit together. The sense of achievement, and the encouragement you give each other will spur you on. Make a commitment to each other. It’s too easy to let yourself down, not so easy to let your mate down!

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My Monday Night Girls in Action!

-Carly

Adding Variety to Your Cardio Routine With Personal Training in Adelaide

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With personal training in Adelaide you receive cutting-edge exercise routines with variety, and as they say, variety is the spice of life. Adding variety to your cardio routine not only helps you achieve a fuller workout but helps keep the routine from becoming boring. While some of us thrive on having consistency in our fitness programs, many of us are in danger of quitting because doing the same exercises over and over again quickly loses interest. In this article, we’ll take a look at why variety in your cardio routine can help you reach your goals, some easy ideas for incorporating variety in your fitness program, and how personal training in Adelaide can help you to find the variety you need.

Why we need variety

There are several reasons why variety is important in our fitness routines. It’s important to remember that there are over 600 muscles in the body, so it’s highly unlikely that you’ll be using every one of them in one single cardio exercise. With personal training in Adelaide the main purpose of cardio training is to raise the heart rate and improve energy and stamina, but cardio can also work on different muscles groups at the same time.

Another reason variety is so important is that it can help you push through the inevitable fitness plateau that you’ll run into from time to time on the way to reaching your goal. The body reaches a plateau when it is working at its optimal capacity at any given exercise. This happens most often when the same exercises are repeated over and over again. Changing up the routine with personal training in Adelaide can help push through a plateau and even avoid reaching one altogether.

Daily, weekly, monthly

If you like rapid change and need variety to keep you motivated, you can vary your cardio exercises in the same thirty minute session by changing the exercise every ten minutes. Others prefer to concentrate on one exercise per session, but may do a different exercise every day. There are also those that like the consistency of following the same routine but realize that changing the exercises is beneficial in the long run, so will change every four to six weeks.

Change as you feel comfortable, but remember that part of working towards your fitness goal is pushing your body out of its comfort zone, so it’s not a bad idea to at least try an exercise you previously would have avoided it. You may find that you need assistance, and that’s where personal training in Adelaide can help!

Getting help

If you feel like you’ve done every kind of exercise you can think of and are at a loss for what to do next or just need some advice on the best ways to vary your cardio routine, you may find that personal training in Adelaide is the best way to go. A personal trainer can design a routine that helps you reach your goals as well as keeps you interested with cutting edge exercises. After all, personal training in Adelaide is the best way to spice up your fitness routine is to make sure it has plenty of variety.

Working Out Post Pregnancy Do It Safely with Personal Training in Adelaide

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Personal training in Adelaide understands that many women are anxious to regain their pre-pregnancy bodies after the birth of a child, but find the wait excruciating. Many factors go into when you can start exercising again and how easy it will be to lose that baby weight. It doesn’t help that we often see celebrities shed their baby weight in a few months after birth. Feeling fit and healthy after a pregnancy is important for every woman, and personal training in Adelaide can help. In this article, we discuss why some women have to wait longer than others, what you can do while you’re waiting, and how personal training in Adelaide help if you don’t know where to start. When you’re considering hiring a personal trainer, think about the benefits that in-home training could have for you and your child.

Every body is different

Sure it’s frustrating to see celebrities shed their baby weight in a matter of months, but there are two reasons this happens. First of all, being in good shape is a part of a celebrity’s job, so they likely were exercising regularly before and during their pregnancy, which will help the body regain its previous shape after the pregnancy. Also, celebrities can often afford to have a nanny to look after their children and have the time to work out several hours a day. Most of us can’t afford this luxury, so don’t be discouraged to find that it takes you a little longer to get back in shape.

Even if you’ve been exercising regularly before and during pregnancy, some women will have to wait as long as eight weeks before exercising again. Much of this depends on the method of childbirth. Women who gave birth naturally with no complications can start doing light exercises shorting after the birth date, while those that have Cesareans will have to wait the longest. Even then, women may have episiotomy stitches that need to heal before working out. Recovering from a Cesarean birth can take as long as eight weeks, as this requires the most amount of tissue healing before strenuous exercise can be done.

Baby steps

Even the fittest mother isn’t going to hop out of bed and run a marathon the week after birth, because the body naturally needs time to recover from the event. Those that have had an uncomplicated birth can start with some non-stressful exercises, such as leg stretches and Kegel exercises. When you feel up to it, you can even try some light walking, but the most important thing to do is to listen to your body, and never push yourself. It is always wise to get the green light from your doctor before starting any kind of increased activity. In addition, personal training in Adelaide can help you safely and effectively get fit without straining your delicate body.

Breastfeeding Moms

Women that are breastfeeding may find it more difficult to lose the baby weight, but they shouldn’t be concerned, as this is completely natural. Breastfeeding mothers need to keep their calorie intake high in order to ensure that enough nutrients are being transmitted to the milk. Breastfeeding mothers should also consider when they breastfeed if they’re already exercising. Some babies find the milk after a work out session to be sour, thanks to an increase in lactic acid, so you may want to consider feeding or pumping before working out.

Where to start

The most important thing when starting a fitness program after pregnancy is to be sure that you have your doctor’s permission to exercise. As frustrating as it can be to wait, the doctor has your overall health in mind and will prevent you from forcing your body when it isn’t ready. When you are ready, you should seek the advice from personal training in Adelaide on the best fitness regime for you. A great idea is to consult a personal trainer, who can assess your present fitness, map out your fitness goals, and help you achieve them in a safe and effective way. If you are ready to being your post pregnancy workout, consider personal training in Adelaide to get your on the road to a fit and healthy lifestyle!

Finding Your Motivation With Personal Training in Adelaide

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An important part of personal training in Adelaide and starting on the path to better health is having goals to reach along the way. The reasons we choose to improve our lifestyles are as varied as the ways to improve our health, whether they are as simple as wanting to wear a favorite pair of jeans again to less concrete goals of living a longer, healthier life. Knowing what you’re working towards can not only help you reach goals along the way, but can also help your personal training in Adelaide goals. In this article, we’ll take a look at just a few of the motivating factors you can adopt to lead you along the path of better health.

Simple Goals

Are you still hanging on to a favorite pair of jeans that no longer fit, but are loath to give away because you have the vague idea that you’ll be able to wear them again someday? Why not make this your fitness goal? Your goals don’t have to be huge elaborate plans, but simple goals such as fitting in your favorite jeans or a dress you love that’s been hanging in the back of the closet for years.

Events

Sometimes, the invitation to a wedding or a high school reunion is all it takes to prompt us to get in better shape. The trick with setting an event as a fitness goal is to be realistic about how much you can improve your health in the time allotted. The best way to improve your health is through diet and exercise, so you’ll have to resist crash diets that promise to help you lose an unreasonable amount of weight in a short amount of time and focus your energies on your personal training in Adelaide. This is exactly why working with a personal trainer is so valuable, as he can help you make a realistic goal to looking your best in the amount of time given. Plus, once the event is over, who’s to say that you have to stop trying to reach your original goal?

Keeping up with the Kids

Young children have so much energy that it can be a challenge to just keep up with them everyday! A healthy diet and exercise routine can help increase your energy and be able to keep up with even the feistiest three-year-old. Plus, starting the good habits of healthy living while the children are still young is a great way to ensure that they will pick up your healthy habits as they grow.

Longer Life

While having the goal of living longer doesn’t necessarily have the same concrete goals as other kinds of motivation, it is still a powerful tool to keep in mind when starting personal training in Adelaide. A healthy exercise and diet routine can help prevent a host of diseases, from heart disease to osteoporosis, and people can start on this path at any age, as exercise not only helps prevent disease but can also help control and even slow it. Now that you are ready for personal training in Adelaide, contact a trainer today!

Adelaide Personal Training To Help Combat Cellulite

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Adelaide personal training experts know that cellulite is the bane of millions of women. Often appearing around the hips and thighs, cellulite has the appearance of dimples and it’s often characterized by the not very appealing name of “cottage cheese thighs”. Some people will experience this phenomenon while others may never have to worry about it. But understanding what cellulite is can help us better combat it. In this article, we’ll take a closer look at what cellulite is, why you should avoid quick fixes, and how Adelaide personal training experts can help get rid of that cellulite forever.

What is cellulite?

When you get right down to it, cellulite is nothing more than fat. We all have connective tissue that separates fat cells into their own compartments. Men typically have crisscross or horizontal patterns to these compartments, while women usually have patterns that resemble a honeycomb, increasing the changes that the fat cells will slip through, become trapped between the tissues and the skin, and create the “cottage cheese” affect. Whether or not you have cellulite isn’t just determined by the amount of fat in your body, but genetics also plays a part. Genetics determines where your fat cells are stored in your body, so some people may never be burdened with cellulite while others will have to increase their activity levels in order to help get rid of it.

Beware of the quick fix

Everywhere you look there are commercials offering quick fixes to get rid of cellulite, but they either don’t work or only work for a short period of time. Don’t believe the hype and fall for the temptation of creams or wraps to make the cellulite instantly disappear. Cellulite creams claim to dissolve the cellulite, but no cream can penetrate the skin and rearrange fat cells. Expensive surgeries like liposuction remove deposits of fat, but it can’t change the appearance of it. Body wraps may reduce the appearance of cellulite, but this is because they work to smooth out the surface of the skin. You can expect to see the cellulite return by the next day.

Finally, beware of exercise equipment manufacturers that claim that using their machine, which targets the hips, rear end and thighs, will help improve the appearance of cellulite. These machines will certainly improve the muscles in the target area, but they do little to help you reduce your overall fat, which you can only achieve will a well rounded fitness program.

Lower your body fat

The best way to fight cellulite is to start an Adelaide personal training program that will help you lose your total body fat. After all, cellulite is just fat, right? The best fitness program involves eating right, getting plenty of rest, and a combination of both cardio and strength training. Improve your eating habits, not by trying out the latest crash diet fad, but making a commitment to better health and eating a well balanced diet. Rest is important to make sure you use your muscles safely and effectively. This not only means getting seven to eight hours of sleep every night, but letting a muscle group rest for forty-eight hours before exercising it again.

Finally, Adelaide personal training combines cardio and strength training to best fight fat. Cardio not only improves your heart and gives you energy, but it helps raise your metabolism. Your metabolism will be further raised with strength training, as the more muscles you have, the more calories you’ll burn. These three components are all you need to get on the path to better fitness and getting rid of that cellulite! Contact an Adelaide personal training expert to begin a fat fighting program today!

Setting Fitness and Health Goals with an Adelaide Personal Training Expert

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An Adelaide Personal Training Expert Reports! When most people start a new exercise program, they have an idea of what they want to accomplish. People start exercising for plenty of different reasons, from wanting to improve their overall health to meeting a specific goal. Knowing what you want to accomplish through your fitness routine can help you focus on your goal and have something to work towards. A great way to focus on what you want to achieve is to work with an Adelaide personal training expert, who can assess your current strengths and weaknesses and help you reach your goal. In this article, we’ll take a look at three tips to remember when setting your fitness goals.

Be Realistic

“I want to lose twenty pounds before my high school reunion next month.” Unfortunately, setting a goal like this can be a recipe for failure. Sure, it can be done, but it will require a strict commitment to healthy eating and exercise every day for the next thirty days, and this could be asking too much of yourself. And then, what happens after the reunion? Will you set a new goal or go back to your bad habits?

Being realistic about the goals you want to reach and the time in which you want to achieve them is a big part of planning for success. Only having the one big goal at the end can make the path very difficult to follow, so try setting incremental goals along the way, and don’t be afraid to reward yourself when you’ve reached a smaller goal, like treating yourself to a session at the spa or that hunting trip you’ve been putting off. With the help of a Adelaide personal training expert, you can finally be consistent with your efforts, and be motivated to continue with your program!

Keep a Record

If you’re meeting with an Adelaide personal training expert two or three times a week, chances are that he or she is keeping a record of your progress, but if you’re meeting your personal trainer less frequently, you might see the benefits of keeping your own records. Don’t plan too far in advance, as you can’t predict how your body will improve over the long run, but try to plan in increments of eight weeks, by noting what you think you should be doing and then what you actually did. An Adelaide personal training expert can help you can also keep track of your measurements, weight (although weighing yourself is not always a reliable method of measuring the amount of fat in your body), or your BMI.

Don’t be Afraid to Make New Goals

How many people do you know that are still trying to get off that last five pounds? It’s true, the closer you get to your goal, the harder it is to achieve it. But this isn’t just true of weight loss goals; whether your goal is to run a marathon or to be able to lift a certain amount of weight, our bodies tend to plateau and it can be difficult to push through to the next goal. Don’t beat yourself up if you’ve gotten to a place that seems insurmountable. It’s ok to move the flag back a little, if it helps you to push on. This is also a great time to evaluate where you are and if your goal is attainable. Talk with an Adelaide personal training expert, and make a new goal to help you continue on your path!