Archive for the ‘Fitness Posts’ Category

Variety is the spice of life is one of the most commonly heard refrains, and it applies to the fitness world as well as it does to the many other things with which it can be applied. The only way we learn and grow is through experiencing new things, and this means mixing it up and stepping outside of our comfort zone occasionally.

This concept of mixing it up and keeping it fresh applies to fitness in two major ways. Firstly, it’s been proven that through varying your workout routines and intensity of workouts, you’ll see swifter, more dramatic results. Many fitness and training programs are now designed around this very concept, eliminating the element of diminishing returns as seen when workouts stay the same day after day, week after week, and month after month.

Secondly, keeping your workouts varied and interesting will keep you motivated to continue performing them. You should go into each new workout session excited about the different things you’ll do, and the results these tasks will generate, not bored to tears over the fact that you’re about to embark on the same workout routine yet again. Even if you thoroughly enjoy the small set of tasks you do each training session, you should look to expand your horizons and mix it up slightly with each new session. Keep your body and your mind guessing as to what your imagination can come up with.

Even if you don’t have the means to get to a gym, or purchase home equipment or exercise aids, there are so many possibilities and potential variations of workouts which can be done with absolutely no equipment of any kind, save for perhaps a few dumbbells. All of these workouts and variations can also be performed with varying degrees of intensity, providing yet further deviation from the same old, same old.

If you’ve found your fitness routine of late induces more yawns than it does beads of sweat, it’s probably time to start adding in new variations of your existing workouts, new workouts entirely, and mix up your tempo and rhythm. You’ll quickly find you’re far too engaged too yawn, far too sweaty, and loving every minute of it.

Stay tuned everybody, I am now looking into launching a variety of online personal training programs for you all to download soon….

Well as always at this time of year we experience the winter blues… The dedication to fitness training and looking after the body begins to take a turn for the worst.

Why is this??

 The cold winter mornings can play a part, the warmth of the bed is sometimes just too good to leave, we tend to get sicker in winter, we think it is ok, it is winter I can put on a few kilos and get it off closer to summer.
 
The problem with this is the fact that we are all creatures of habit and it takes 21 to 28 days to make a habit in our sub conscious mind, but only a few days to lose it. The longer you take to get back on the wagon the harder it becomes. You say I will start tomorrow, I will start tomorrow, but the problem is that for alot of people tomorrow never comes…

You really need to get it out of your head that it is too hard or too cold, the more you tell yourself this then the more it becomes fact in your world ( your sub conscious mind).

What can you do rectify this problem?

Look for a Personal Trainer or Bootcamp, friend, so you it makes you more accountable, find times that you are more than likely to train ( don’t set the alarm for 5am) kidding yourself that you will get up in the morning, yet knowing in advance that you have no chance of it. Yet when you are at your morning coffee with your friends you say that you set your alram but, but, but, but….

All it takes is a bit of time management to really set yourself for success in the winter months.

Plan to train when you know you will go. If you are not a morning person during winter then schedule your gym, health club visit or Personal Training session either during the day or straight after work.
 
Be sure to pack your clothes in the car and head straight to the gym. If you go home and say you will go later, what are the actual chances of that happening??

As the time goes by and it gets colder outside, you get more and more comfy on the lounge, your chance become less & less, then the cycle starts again… I will go tomorrow, I will go tomorrow.

If you can find the ways to work around hibernating in the winter months then it really will make the summer swimmers so much easier to attain, and allow us all those few indulgences over winter that we so enjoy.
 
Remember, it is much easier to keep going and stay in a fitness routine than it is to stop and restart when it is warmer.

If you need any help or are looking for a Personal Trainer or Boot camp, then simply look up Personal Trainer or Boot Camp in your area.

Shannan Ponton

A blog on the state of our children, and how we can help by Shannan Ponton

Hey Fitness Fans,

I am off on an Australian wide tour with Michelle Bridges, doing it for the kids of our country… We are heading out for a get healthy program for kids, to all parts of the country, starting today in Canberra.

Did you know Australian children are growing fatter at a rapid rate. The number of overweight children has doubled in recent years. The development of fatness in children is disturbing because it causes ill-health and is very difficult to reverse. Overweight children are very likely to be overweight adults.

Overweight and obesity
Overweight and obesity in children are among the most important risks to children’s long and short-term health. As with adults, the body will store fat when the energy (kilojoules) consumed from food and drink is greater than the energy used up in activities and when at rest. Small imbalances over long periods of time can result in a child becoming overweight or obese.

A worldwide problem
Levels of childhood obesity are increasing at alarming rates in many countries, including the United States, the United Kingdom and Australia. In Australia, one in five children and adolescents are either overweight or obese.

From 1985 to 1995 the number of overweight 7–15 year olds almost doubled. The numbers of obese children has more than tripled. Over the same period, there has been a huge increase in children’s consumption of energy-dense foods, such as:

Cakes and biscuits (46 per cent increase)
Soft drinks (30–50 per cent increase)
Confectionary (40–56 per cent increase)
Sugar products and dishes (60–136 per cent increase).

At the current rate, it is predicted that 65 per cent of young Australians will be overweight or obese by 2020.

Changing society has also contributed to obesity
As overweight and obesity have become more common, there have been some major changes in how we live. For example:

More food is prepared away from home.
Energy-dense foods and drinks are more readily available.
Portion sizes of energy-dense foods have increased.
Marketing of energy-dense foods and drinks has increased.
The use of private transport has increased.
The number of two-income families has increased.

 The role of physical education in the school curriculum has reduced.

Obesity in childhood leads to obesity in adulthood
Overweight or obese children are more likely to remain obese as adolescents and become overweight or obese adults. Adolescence appears to be a sensitive period for the development of obesity – about 80 per cent of obese adolescents will become obese adults.

Health problems associated with obesity
Potential health problems for obese children include:

Type 2 diabetes
Cardiomyopathy
Pancreatitis
Liver problems
Orthopaedic disorders (problems with foot structure)
Respiratory disorders such as upper airway obstruction and chest wall restriction, resulting in sleep apnoea
Reflux, gallstones and other stomach conditions
Eating disorders such as bulimia.

Social problems for obese children and adolescents
Obesity also has a major impact on how a child feels about themselves and how they interact with others. Obese adolescents are more likely to have low self-esteem, which may impact on other aspects of their lives, such as the development of friendships and competency at school.

Causes of obesity
Obesity in children may be caused by:

Genetics or an abnormal endocrine gland – it is thought that genes may play a role in between 25 to 40 per cent of all cases of obesity.
Eating more kilojoules than are used – children, like adults, will store fat if they eat more energy (kilojoules) than they use.
Lack of physical activity – Australian children are less active than they were in the past.
Spending a lot of time on sedentary pursuits – Australian children watch, on average, around 2 ½ hours of television a day as well as spending time using computers and other electronic games. It seems that sedentary pastimes are replacing active ones.

Preventing obesity
Healthy eating and regular physical activity will help to prevent obesity. Try to:

Eat a healthy diet – foods vary greatly in their kilojoule content. Foods high in fat or sugar, or both, usually contain more kilojoules. Low kilojoule foods include fruits and vegetables and lower fat, lower sugar items. Water and reduced fat milks are the best drinks for children over two years of age.
Encourage activity – suggest walking to school and participation in active out-of-school activities, and encourage outside playing if possible. Try to limit television watching and playing on computers.
Be a good role model – children learn from their parents. Try to eat healthy foods and be active regularly with your children.

How to manage childhood obesity
Children who are overweight or obese will find it easier to achieve a healthy weight if the whole family makes healthy lifestyle changes. For example:

Get good nutrition advice – nutrition advice may help to change the whole family’s eating habits. Avoid weight loss programs or diets.
Provide healthy snacks – snacking is an important part of many children’s eating habits and shouldn’t be discouraged; just make sure the snacks are mostly low in kilojoules. Fruits and vegetables make excellent snacks.
Increase activity – children should be encouraged to choose more physical activities. Go for walks together. Vigorous activity that makes you puff should also be encouraged to improve fitness and hasten fat loss. Health professionals advise that everyone should exercise for at least 30 minutes each day.
Reduce passive pastimes – reduce television viewing and computer games to a total of less than two hours per day (combined).
Find out as much as you can – seminars and educational activities run by teachers and community groups can help parents and children learn more about obesity and how to prevent it.

Food and activity choices are important
Try to make healthy choices:

Don’t buy soft drink or cordial and limit fruit juice to one glass a day.
Encourage children to drink water and switch to low fat milk.
Give children a choice of nutritious snacks, such as fruit, yoghurt and sandwiches.
Ensure children have a nutritious breakfast and switch to a low fat, low sugar, whole wheat or oat breakfast cereal.
Reduce the number of takeaway meals – try cooking a dish the night before so that the meal is ready when you come home from work or cook large quantities and freeze meals for use later.
Avoid using high fat or high sugar foods (for example lollies) as rewards for good behaviour.
Be wary of foods marketed as ‘low fat’ as these are usually high in sugar and still high in kilojoules.
Encourage carers and grandparents not to feed children with energy-dense, nutrient-poor foods.
Find ways to incorporate physical activities into your family’s routines.

Parents can help children manage their weight
Parents play an important part in preventing childhood obesity. They provide the food and they are the role models. Try to set goals which can be reached. For example:

Reduce TV viewing and electronic games to a total of two hours per day (combined).
Offer fruit as a snack after school.
Spend time together as a family doing things like taking the dog for a walk, kicking a ball at the park or going swimming.
Be supportive and offer praise to the child.
Prepare healthy meals together.

Don’t set weight targets
Don’t set specific weight targets as this may lead to eating disorders. It’s best to focus on healthy eating habits and increased exercise.

Until next time,

Shannan Ponton

Personal Trainer

The Biggest Loser Instructor

Lisa Hose!!!!

Lisa, last night was announced 2010’s Biggest Loser having lost an incredible 56.2 kg – almost half of her total starting weight of 121.9 kg.

Lisa has made Australian Biggest Loser history as the first ever female winner and doing so winning an incredible $370,000.

A second record for the night was with the biggest male contestant Shannon Bourke, 24 from VIC, who weighed 214.3kg at the start of the series, taking home third place. He shed a massive 89.6kg during the series which is the largest weight loss by any contestant in Biggest Loser history.

The final four results are:

The winner Lisa Hose [WA] takes away $370,000
Starting weight – 121.9kgs
Current weight – 65.7kgs
Total Loss – 56.2kgs
Weight loss percentage – 46.10%

In second place: Joe Medway [QLD] takes away $20,000
Starting weight – 179.9kgs
Current weight – 97.2kgs
Total Loss – 82.7kgs
Weight Loss percentage – 45.97%

In third place: Shannon Bourke [VIC] takes away $15,000
Starting weight – 214.3kgs
Current weight – 124.7kgs
Total Loss – 89.6kgs
Weight Loss percentage – 41.81%

In fourth place: Wayne Bettany [QLD] takes away $10,000
Starting weight – 161.5kgs
Current weight – 98.7kgs
Total Loss – 62.8kgs
Weight Loss percentage – 38.89%

A huge congratulations to Lisa and of course to all of the other contestants, who you have to admit all looked fantastic at the finale of the Biggest Loser show.

Well done to all the contestants and keep up the great work.

Me, I am off for my honeymoon and a well deserved break.

In my absense my buddy Scott Williams from Succeed Personal Development, the current Australian PT Business of the Year will answer any questions you may have and will post some fitness tips and information up whilst I am away.

Stay tuned for an exciting new program I will be launching soon….

Can’t wait for next season

Shannan Ponton

Well as the season draws to a close on ‘The Biggest Loser’ show, what are your thoughts on the contesants running the 42kg marathon??

 Do you think the they have what it takes?

After seeing all the contestants come back into the show, who do you think will win the marathon?

Who do you think will win the show??

Who do you think looks the best and why??

Leave your comment in the section below and I will give a prize of a FREE month of online P.T for the first person to pick both correctly.

Shannan Ponton

A blog post about the benefits of regular physical activity by Scott Williams, Owner of Succeed, Australia’s Personal Training Business of the Year for 2008 & 2009.

I have devoted my life to fitness. Having played football for many years and ending up in the NRL, it was a natural progression for me to head down the path of becoming a personal trainer.

Now thanks to The Biggest Loser, I have the opportunity to help people across the nation on a daily basis with their own goals and aspirations to leading a fitter and healthier lifestyle.

Sit back, relax and enjoy a post from my buddy and owner of Australia’s Personal Training Business of the Year for 2008 & 2009

Shannan Ponton

Hey there, Scott Williams here the owner and managing director of Australia’s current Personal Training Business of the Year for the last two years.

 Regular physical activity has significant benefits for your health and wellbeing. Just 30 minutes of moderate activity each day can improve health and reduce the risk of developing certain conditions or diseases.

Aim for at least 30 minutes a day
Health authorities recommend that everyone should have at least 30 minutes of moderate intensity physical activity, such as brisk walking, on all or most days of the week. This activity can be accumulated in bouts of 10 minutes or more if it’s more convenient.

There are many opportunities to be active throughout your normal daily routine, such as walking to and from work, buying lunch or walking children to school.

People who take part in vigorous physical activity (for example aerobics, netball or touch football) are encouraged to continue to do so – these activities can provide extra health benefits.

Guidelines for good health
To help you make physical activity an important part of your day, the National Physical Activity Guidelines for Australians were developed. The guidelines refer to the minimum levels of physical activity required for good health. They are not intended for high level fitness or sports training. Try to carry out all the guidelines and, for best results, combine an active lifestyle with healthy eating.

The four steps to good health are:

• Think of movement as an opportunity, not an inconvenience. See any form of body movement as an opportunity to improve your health, rather than a time-wasting inconvenience.
• Be active every day in as many ways as you can. Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines.
• Do at least 30 minutes of moderate intensity physical activity on most, preferably all, days. Moderate intensity activity includes a brisk walk or cycling. Combine short sessions of different activities of around 10 to 15 minutes each to a total of 30 minutes or more.
• If you can, also try to enjoy some regular, vigorous exercise for extra health and fitness benefits. Vigorous exercise makes you ‘huff and puff’. For best results, this should be added to your regular physical activity three to four days a week for 30 minutes or more each time, check your local area for a Boot Camp group or Personal Trainer to join up with.

Aerobic exercise
Aerobic exercise is when your body uses oxygen to produce energy for physical activity. Aerobic means ‘with oxygen’. Aerobic metabolism occurs when the body breaks down fat and glucose by combining them with oxygen. During intense aerobic exercise, your body uses more oxygen and your breathing and heart rate increase. Over time, regular aerobic exercise will improve your health and fitness and reduce levels of body fat.

Types of aerobic exercise
Whatever activity you choose to do, it should be something you enjoy. Different forms of aerobic exercise include:

• Walking, jogging or running
• Swimming
• Dancing
• Aerobics classes and water aerobics classes
• Cycling

Benefits of regular physical activity
If you are physically active regularly, you tend to:

• Have improved long term health
• Be less likely to have a heart attack
• Feel more energetic
• Manage your weight better
• Have a healthier blood cholesterol level
• Have lower blood pressure
• Have stronger bones and muscles (less osteoporosis)
• Feel more confident, happy and relaxed, and are able to sleep better.

An effective treatment for depression
Studies have shown that regular exercise can be used in isolation or in combination with other therapies to treat some forms of depression and anxiety. Even people who don’t suffer from depression feel happier and more relaxed when they exercise regularly.

See your doctor first
It is advisable that you consult your doctor before starting your physical activity program if:

• You are a male over the age of 35 or a female over the age of 45
• Physical activity causes pain in your chest
• You often faint or have spells of severe dizziness
• Moderate physical activity makes you very breathless
• You are at a higher risk of heart disease
• You are pregnant.

Tips for becoming active
Even if you have done no activity in the past, beginning some form of activity can set you on the road to improved health. Below are some tips to help you incorporate physical activity into your everyday routine:

• Choose an activity that you like so that your enthusiasm doesn’t wane.
• Vary your program to prevent boredom.
• Try exercising with a friend to add an enjoyable social element to your program.
• Start gently – let your body be your guide on intensity.
• Warm up thoroughly before you start, by going through the motions of the activity to increase blood flow to the required muscles.
• Start off with short sessions until your fitness improves. Multiple smaller bouts of 10 minutes will bring benefits and gradually build up the time if you haven’t exercised for a while.
• Start gently and progress gradually. If you are overly fatigued, rest for a day, but remember the key to health is regular physical activity.
• Warm down after exercise with easy stretches to let your body ‘cool down’ slowly.
• Give injuries time to heal instead of trying to exercise through them.

Where to get help

• Personal Trainer
• Exercise physiologist
• Qualified sports coach.

Things to remember

• Aim for at least 30 minutes of physical activity every day
• See everyday activities as a good opportunity to be active

Regards,

Scott Williams

Owner, Succeed Personal Development

A blog post about what to do when you are ready to get into shape and how to get your fitness back!

So you are finally ready to turn from your couch potato ways, and trade your T.V. remote in for a dumbbell, now that The Biggest Loser has got you all inspired!

 Congratulations, and welcome to the wonderful world of fitness! I commend you on your resolve to lose weight and to get into shape! Now where do you begin?

These days there sure is a lot of talk about diet and fitness, whether it is a new diet pill or piece of exercise equipment. It is enough to make your head spin, and certainly enough to confuse the beginner. Take a deep breath, and follow these simple tips to go from being a fitness beginner to a pro!

TIP #1: GET MOVING

The first thing you need to do, as a fitness beginner, is to start moving! I mean this literally. Get up, and walk out your front door. Now walk down the street. Now turn the corner. Keep going! Do you get the picture? Start introducing your body to fitness by going on walks. These walks will probably start out slow and short, but before you know it they will be brisk and long. Try to work up a sweat as you tour the neighborhood. Make it a habit to wake up early to go on your walk, or consistently go on a walk before you go to bed. These walks will get you to start burning calories each day, and will also begin to build your cardiovascular endurance.

Depends on the individual, but I would highly recommend getting onto a weights program as quickly as possible also (more about that in another post).

TIP #2: STRETCH

Once you become a pro at walking, you will need to add something new to your routine. Stretch before and after your walks. Start by reaching down to touch your toes and holding it for 30 seconds. You will feel tightness on the backs of your legs, in your hamstrings. Now place your palm against a wall at chest level and turn your body away from it. As you hold this for 30 seconds you will feel a stretch in your chest. Most inactive people have tight hamstring and chest muscles due to prolonged sitting, so it should be your priority to stretch these muscles out. You will be pleasantly surprised at what this will do for your posture!

TIP #3: CLEAN YOUR DIET

Fitness professionals like to claim that 80% of what your body looks like is directly related to what you eat. In other words, if you are eating burgers and fries and visiting the gym everyday, you are still going to look like you are eating burgers and fries! It is time to clean up your diet, so you can continue on your fast track to fitness.

• Rule #1: No more fast food. Fast food is cheap, available, and quick, but it is far from healthy. You are better off avoiding it completely.
• Rule #2: Eat 5 servings of fresh fruits and vegetables everyday. Your body needs the nutrients found in these foods, and they will fill you up without empty calories.
• Rule #3: Eat 4-5 small meals a day, rather than 2 large ones. This will keep your metabolism high all day, and turn you into a calorie-burning machine!

TIP#4: FIND A GYM & PERSONAL TRAINER

After you have mastered walking, stretching, and have started to clean up your diet, you are ready to join a gym. Don’t be intimidated or scared of this concept, the gym is a friendly place where people go to burn calories and build muscle! Find a local gym that has a convenient location near your home or work place. The key to making your gym membership worth its monthly dues is to use it consistently. Go to the gym no less than three times a week. While you are there begin a resistance training program as well as a cardiovascular program.

TIP #5: FIND A BUDDY

There is no better motivator to get you to the gym than knowing that someone is there waiting for you. If you find yourself slacking off in your workouts, or skipping the gym, a workout buddy might be just what you need. Find a friend with whom you share similar fitness goals, and become workout buddies. Agree to meet three times a week at the gym, and encourage each other throughout your workout. You will find that this makes workouts motivating and fun.

There you have it, all you need to know to get yourself up off the coach and into a healthy, fit lifestyle! Making the decision to get into shape will be the best one you make in your life, and I wish you all the best.

Looking for a trainer in the Canberra area? Then look us up at: www.succeed.com.au and you will receive a FREE Personal Training session with one of our professional staff.

A post on the week that was in The Biggest Loser House

As seen by the Australian Personal Training Business of the Year – Succeed

Well what a week it has been in The Biggest Loser house this week.

They have done some amazing stuff, and none better than watching the couples go toe to toe in the 10 minute master class challenge.

I believe what Michelle Bridges and Shannan Ponton have done with the new Masterclass is an ingenious idea.

They are giving the contestants the skills and knowledge to make it on their own and survive when they leave the Biggest Loser house. Read the rest of this entry »