Why Fitness Is Important

When you look in the mirror how do you feel? If you are unhappy with what you see, the first thing we think about is 'I have to stop eating crap' correct?

But what about exercise? Why isn't this considered just as important? I will tell you why. Instant results. By going on a 'juice cleanse' or a 'lemon detox' or some form of diet, you will see quicker results.

And that is 100% true. However, the problem with this option is that IF you do this, you are going to experience a 'quick-fix' with massive long-term effects.

Let me explain.

Exercise produces a chemical called 'endorphins' This chemical allows us to experience a feeling of happiness, which causes us to be less stress, anxious and less depressed.

In other words, exercise makes you happy. When you are happy, you feel better and it starts having an instant positive effect on those who you are around.

Exercise also boosts a chemical called 'metabolism'  This chemical is what your body uses for normal functioning and sustaining life, including breaking down food and drink to energy and building or repairing your body.

Exercise is great for improving self-esteem/confidence. When we are confident, we see the world differently that helps us in all areas of life. Becoming close to our partner and loves one. Being more productive at work. Being able to smile without it forced.

Exercise also improves your sleep. Studies have shown those who regularly exercise. Recent research has shown that exercise decreases sleep complaints and insomnia.

So, how long should we exercise for? According to lifeeducation.com, they say 2.5 to 5 hours of moderate physical activity or 1 to 2 ½ hours of vigorous physical activity each week.

This equivalates to around 25 - 45mins per day for moderate and just 10 - 25mins per day of vigorous. When you realise that you have 168 hours every week, we aren't asking for much.

To put it simply, exercise will bring out happiness, will stop you from putting on weight easily and sleep well. Who doesn't want that!

Of course, it's easier said than done. As humans, we are programs to always take the easy option and when we finally have the motivation to actually get up and do it, something always gets in the way.

If this is you - we can help. We have helped other clients just like you stay committed to their health.

Why not contact us today for a chat?

To arrange, please call the office on 0416 326 288 or to book an online chat, please click the button below.

Looking forward speaking with you soon.

Healthy Regards,

What Makes Us Different

I know you might be struggling at the moment. Not sure where to start, who to choose. You might even be thinking of giving up.

You are not alone. We are in such an information overload era where you google anything and you will receive 50+ different opinions which makes us more confused than ever.

We are also so spoiled for choice - sometimes too much.

Here is how we are different. We understand time is precious. We also know that today's budget can be tight.

First of all - We are mobile, meaning WE CAN COME TO YOU. Not having to worry about traffic going to the gym, remembering your gear, etc.

Your mobile personal trainer will bring everything needed to ensure you are getting the results you deserve.

Why not contact us today for a free meet and greet? We can arrange this chat either in person or online (video call)

To arrange, please call the office on (08) 6444 4180 or to book an online chat, please click the button below.

Looking forward speaking with you soon.

Healthy Regards,

Real Personal Training: Discover Our Client’s Success Stories

No matter who you are or what you do, Committed 2 Fitness can help you achieve your fitness goals. Even when it feels like there’s no time or way to fit in exercise, we can make a plan that works for you, just like we have for so many of our clients.

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Crash Dieting: Not the Solution

Losing weight quickly shouldn’t be your focus when beginning a diet.  Restrictive diets known as 'Crash Dieting' are the easiest way to quickly burn out and gain unwanted kilos. Instead of devising a healthy meal plan that will increase your metabolism while still giving your body all its necessary nutrients, crash diets simply lower your calorie intake to often dangerous levels which forces your body to store fat for energy. (more…)

Free Strategy Session

The Committed to Fitness Approach to Health and Fitness

Going to the gym can be daunting, time consuming and blatantly underwhelming. There’s large crowds of people, complicated machines that are often an inefficient use of time and the inconvenience of waiting your turn for the treadmill, leaving you with no option but to sit on a bench and scroll through emails while you wait your turn. (more…)

What is your WHY?

Before you pick up your old dumbbell or go for a run, ask yourself this. Why?

Why are you starting? What is your true purpose? What will that bicep curl or run do for you?

Just like any of goal we set, we do need to take a step back and think about what we really want or need to accomplish.

What will this do for you? What will this do for your family, should you lose 10kg. If you don't have a strong enough reason, you will allow other events/priorities in and will not see this goal through.

Your why has to pull on your heart-strings. Let me tell you my why to put this into perspective.

Believe it or not, at one stage of my life I was over 100+ kgs. 108kg to be exact. I was wearing size 38 shorts and even those felt tight. But worst of all,  I felt absolutely horrible with my life and as a result, I was clearly affecting those around me. I was grumpy, tired and the burden that I felt was all due to the excess weight I had to carry with me everywhere I went.

Yes, this wasn't completely my fault. You see, I was in a car accident that didn't allow me to move. I was bedridden, deemed paraplegic and I was in a wheelchair for a number of months before I was able to walk again.

However, the weight gain was through the fact that I didn't adjust for the lack of exercise I was now doing. Plus the meals that was generously prepared for me wasn't the meals I would normally eat. I do however believe that it was still myself who ate just too much for the little that I did.

So i had a choice. I could dwell on the past, blame otherwise for the way I was, or focus on what I did from here. This became my WHY.

No longer did I want to be FAT, or LAZY or GRUMPY. I wanted to be FIT and HEALTHY and full of ENERGY.

That that I had my WHY, now came action.

The question is today, what is your WHY? Do you have one?

The truth is the smart and successful people always have a why. This why constantly changes as they constantly look to improve.

The ones who aren't dwell on the past and always complain about how they CAN'T.

So, who are you? What is your WHY? It's actually harder to work out more than you think. Some people will have in their minds to lose weight. Great! But why is this so important? Also, how much weight? What pants size do we want to be? What body shape do we want to have?

In order to stay motivated, you need to find new and exciting ways of continuing your health journey, whether that be a new routine, new meals or a new sporting adventure!

If you find the road difficult, either hire a health coach or have someone who can help map out step-by-step exactly what you need to do to achieve your why.

If you don't, that goal that you probably told yourself as part of your new year resolution will always be a pipe dream, and unfortunately, never a reality.

To book a free strategy session to get the results you want click here

Is Exercise During Pregnancy Safe?

I am amazed on how many hear the word 'pregnant' and automatically shut off any thought to exercise.

Why?

Some might feel that it's pointless as they only attribute exercise to 'appearance' and 'weight loss' when in fact, the focus should be more on health for the Mum and the baby.

But the reason why Mum's don't exercise during pregnancy, is because most Mum's believe rest is best and they are scared of doing anything. This is understandable because miscarriages can happen and you don't want to do or try anything that could have any possibility of this occurring. 

But the question remains, Is exercising during pregnancy safe?
Overall and in most cases, exercise is completely safe during pregnancy. In fact, you will by most health professionals, it is strongly encouraged to undertake physical activity.

But what? Again, most Mum's don't know what to do as their body is changing and once again, terrified. Again, this is completely understandable. 

 

 

 

 

Let me give you real facts to put your mind at ease.

If you were physically active before you were pregnant, it is very likely safe to remain active during pregnancy.

For example, if you were running 10km before you were pregnant, unless there is some form of complication with the pregnancy, you can still run 10km during your 1st trimester.

Naturally, you will struggle and look to decrease  as you start becoming more and more pregnant. But as long as you aren't overheating, it is still safe.

Of course I highly recommend that you seek professional advice as every pregnancy is different, but the likelihood of you being able to exercise very similar to what you did prior to pregnancy, is high.

If you haven't exercised at all prior to pregnancy, this does make it harder, however simple routines, gentle yoga, focusing on pelvic floor and walking is permitted, unless advised otherwise by your health professional.

One safety measure, is you. Therefore, make sure you feel comfortable and don't 'push on' like your coach (or yourself) tells you to. This isn't about weight loss anymore, this is about remaining healthy for you and your baby.

Another good reason to continue exercising during pregnancy is that, stats have shown Mums-to-be who exercise daily during pregnancy, are 70% more likely to return back to their original weight, within 6 months after the delivery of your baby.

Another common myth that I hear is that exercise is dangerous and puts you at risk for miscarriage. As of today, there is no statistical evidence that points to this, and in fact, there is evidence that points to the contrary.

Therefore, exercise does not put you at risk for miscarriage in a normal pregnancy, however, once again if you are new to exercise, I strongly recommend speaking to a health professional who can help map out your program during and after your pregnancy. 

Most importantly, I highly recommend that you commit and speak with a health professional who can guide you through your pregnancy journey and who can map out a step-by-step plan for you that's easy to follow.

The general rule is exercising for 20-30 minutes on most, or all, days can greatly benefit your health during pregnancy.  The important thing is to be active and get your blood flowing.

To have success in completing exercises during pregnancy, it is a good idea to plan the days and times during the week when you will exercise. Prenatal yoga is a great, low impact exercise that can be highly beneficial during and after pregnancy. 

Here are some of the benefits from exercise during pregnancy you may experience:

• Helps reduce backaches, constipation, bloating, and swelling
• May help prevent, or treat, gestational diabetes
• Increases your energy
• Improves your mood
• Improves your posture
• Promotes muscle tone, strength, and endurance
• Helps you sleep better

Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. 

For more information, or for a FREE Strategy Session, please go to www.committed2fitness.com.au/free-strategy-session

Weight Loss? - The Scales are indeed wrong!

The fitness industry is constantly moving, constantly evolving. That is one of the awesome things about being a fitness coach. You just never stop learning. Different movements, different diets, different focus.

What have now also evolved are scales. For so many years, we have believed “scales is king”. If the scales say we are overweight, then we believe are overweight and the first we tend to do is stop or reduce eating. For a while now this has been proven time and time again that is absolute tripe. But why is this taking so long to evolve?

Well, I was one of you. Stepping on the scales every morning, wondering why I am not losing the amount of weight I should be considering my eating regime was good and I was training harder than ever. I can tell you it’s seriously off-putting and deflating seeing the number only slightly decease or sometimes even increase.

But then, when I learned it was more about measurements, it just made sense. Why should scales tell me that I am overweight when in fact I went down a pants size? Isn’t that more important?

So, I start every month measuring all areas of my body and counting the amount of cm I lost, and providing I stuck to the plan, the results not only for me but when I also implemented this for my clients, it was always positive.

Don’t get me wrong, I still at time step on the scales, but I don’t care what is says anymore. (Well maybe a little) but if you are going to step on the scales, just use it as a guide. Remember, measurements are king.

Measurements can determine your body fat %, which is, essentially the percentage of fat in your body. As you may know muscle weighs more than fat, and how is the scales going to know what % of muscle to fat ratio is in your body.

Here is a prime example. A average professional AFL player who is 188cm tall (approx. 6ft 2inch) is around 93-98kg. According to the scale, or their BMI, they are considered overweight. Crazy! Now try telling a professional athlete that they are overweight with a straight face. 🙂

So, next time you step on the scales, think about this. How hard have I worked? How well am I eating? Are my clothes fitting better? If the answer is always ‘so well’ or something like that, then don’t let the scales tell you otherwise.
If you need any assistance with how to measure your body, we have a great app that shows you the way. Click here for a free strategy session to set up your FREE trial today.

The Most Underrated Exercises your probably not doing

When we think of exercising, we think of running/walking, push ups, ab crunches and then we get lost :). The key to any exercise program is variety. We need to have a combination of mobility/flexibility, strength, cardio and core to ensure we are getting the best results. Therefore, the best exercise might be the one you aren’t doing. Switching up your usual workout routine will challenge your muscles in new ways and battle boredom, which could make you more motivated to exercise in the first place. So if you catch yourself on the treadmill for hours on end — or doing ab crunches ‘til your neck gives out — we’re here to help.

To honor the forgotten, overlooked or unappreciated movements, with help from my fellow trainers, I have come up with the best exercises that fly under the radar for a lot of us. Not only will these moves build strength, improve endurance and burn calories, they’ll keep you progressing toward your goals. Whether you’ve been working out for three days or 30 years, we bet you’ll learn a tip or two from the 15 exercises below (listed in order of beginner to more advanced).

  1. Superman
    Targets: 
    Hamstrings, abs, lower and upper back muscles
    You might be thinking this sounds hard, or this is an ab exercise (abs of steel), but the superman exercise is all about the back. And that’s a good thing, this exercise (Superman) is way more important than crunches, because the exercise does a better job of promoting good posture and strengthening the muscles in your back.
    How to Get Started: Contact us now for a free coaching session. www.committed2fitness.com.au and we will show you how!
  2. Brisk Walking
    Targets: 
    Cardio and endurance
    I won’t say walking is better than running, however it does have some of the same benefits; such as reduced risk of hypertension, high cholesterol, diabetes and improved cardiovascular health. The benefit that a brisk walk has over running is that a brisk walk won’t put undue stress on your body like running might, but taking some deep breaths while walking can help you release stress which I believe is a win for everyone!
    How to Get Started: Hit the open road to make this more epic!
  3. The Lateral Band Walk-Out
    Targets: Glutes
    Lateral band walks strengthens and targets the gluteus medius, or side of your butt, and does so without bulking. Instead, it helps chisel and tighten the booty and legs. Best of all, you won’t need to spend hours hobbling around like a penguin to get results. You will find that you’ll feel the burn instantly once you start side-stepping around. Keep it up for three sets of 10 reps and you’ll have a solid addition to any dynamic warm-up or lower-body routine.
    How to Get Started: Check out our youtube channel for a demonstration of proper lateral band walk technique or contact us now (08) 6444 4180
  4. Dead Bug
    Targets
    : Core
    The Dead Bug is a core exercise performed on your back, where you want to engage your abs to resist extending your lumbar spine (or, arching your back) as you lower your legs to the floor. In other words, you’re keeping your back against the floor while raising and lowering your legs and arms. “There are enough variations that can challenge anyone ranging from a beginner to the most advanced trainee, yet I am amazed how many people have never seen this exercise before or can't remember the last time they last tried it.
    How to Get Started: Check out our youtube channel, or contact us now for a free coaching session.              www.committed2fitness.com.au
  5. Rower or Seated Row
    Targets: 
    Quads, glutes, arms and back
    A rowing machine or performing a seated row is so important for your back. This exercise also provides stability to your joints, and does impact them like some other exercises do. You will find improvement in your posture and fitness if you include this in your weekly routine, I promise 🙂
    How to Get Started: For best results, purchase a rower. However, the next best option would be to buy some resistance bands that you can get from us for only $40 AUD plus shipping.
  6. Sumo Squat
    Targets: 
    Glutes, quads and inner thighs
    I love this exercise because it targets the inner thighs while standing. So, skip those machines and do this instead.
    How to Get Started: Like all exercises, technique is key. Contact us now for a free coaching session www.committed2fitness.com.au 
  7. Stairs/Step Ups
    Targets: 
    Glutes, hamstring, calves and core
    I always encourage my clients to get outside! In Perth, we are so lucky having 300 days of sunshine, with plenty of stairwells to choose from. I am not a huge fan of the treadmill. Plus with stairs, by running or walking up and down stairs, you’ll rev your heart rate, improve coordination and develop lower body strength. There’s so much variety in how you can use stairs!
    How to Get Started: To take your fitness level to new heights, find a staircase near your area and don’t be afraid to change it up every now and then. Can’t find stairs? That’s ok just a step will do, preferably one with height adjustments.
  8. Single-Leg Deadlift
    Targets: 
    Core, glutes and hamstrings
    While regular deadlifts are great for building strength, balancing on just one leg means your core has to stay engaged throughout the movement. It's all about firing up the posterior chain with single-leg deadlifts. This is also a great exercise  to help strengthen and stabilize your joints. Once again, no equipment necessary!
    How to Get Started: Once again, technique and engaging your core is a must. For more tips, please e-mail sales@committed2fitness.com.au
  9. Sprint Training
    Targets: 
    Cardio and endurance
    As you know I am not a fan of the treadmill and just running long distances without a purpose doesn't interest me either. Sprint training, can really get the heart rate going and you can mix up the distance, time, just about anytime. Also, you can do this anywhere!
    How to Get Started: Start small and record your results. I would recommend having markers as your targets or a timer. I highly recommend seeking professional help to avoid injury. Chat to us now and arrange a free coaching session www.committed2fitness.com.au
  10. Clean & Press/Jerk
    Targets: 
    Quads, glutes, hamstrings, abs, shoulders, upper back, triceps
    This exercise works so many muscles, if you are time-poor, then this exercise is a must. The Clean & Press combines a front squat with a push press. This full-body movement is very metabolically demanding and really gets the heart rate up, the power that you generate from your legs in the squat propels the weight overhead where your abdominals, shoulders, upper back and triceps take over.
    How to Get Started: Start without weights or have just a bar or even a broom handle when starting, only apply weight when you feel ready. Contact us now for a free coaching session.

As you can see from these 10 exercises, you may have noticed there is none for your chest or biceps. The reason is that is one of the muscles we always use, and as a result, our posture and overall mobility declines. As mentioned earlier, balance is so important, which is why having someone assisting you is a must.

I am more than happy to arrange a no-obligation free coaching session to help get you started. Contact the team now on (08) 6444 4180 and one of our friendly staff will arrange a time for you.