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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.

 


Weight Loss? – The Scale 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 trial.


break your junk food addiction with committed 2 fitness nutritionists

How to Break Your Junk Food Addiction

It should come as no surprise to any of us that junk food is highly addictive. Nutritionists and other qualified professionals define the term “junk food” as anything that is high in calories, sugar, and fat, but includes very few nutrients to help the body. 


nutritious tomatoes and healthy foods for weight loss

Is Intermittent Fasting Good For Your Weight Loss Plan?

You may have heard a lot of hype around intermittent fasting as a good weight loss plan. Numerous studies show that it can have positive results for both your body and brain, but is it all it’s cracked up to be? At Committed 2 Fitness, we looked into this method to help you out in your weight loss journey.


shoes and weights for personal training

How to Recognise and Break Fitness Plateaus with Personal Training

Let’s be honest, even the most committed fitness fanatics sometimes fall off the wagon. Regardless of your goal – whether it’s to lose weight, gain muscle or master a new skill – we’ve all experienced the dreaded plateau on our fitness journey.


Here is four ways to stop missing workouts

We all have our bad days, I will admit, even I miss the occasional workout.

Don’t get me wrong, I love training anywhere outdoors, going for a run, ride, lifting weight in my home gym and playing touch rugby and basketball.  But occasionally, I don’t always want to do it.


personal training

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.


online personal training

What is ‘Commit25’?

Do you have a weight loss goal? Do you have a little black dress or pair of pants that you wish you could fit into? At Committed to Fitness, we not only want you to achieve your goals, we want to help get you there as quickly and as easily as possible.


Injury Prevention: The Importance of Recovery

The best news you’re going to hear all day is that relaxing on the couch can improve your fitness. Of course, no one is going to recommend binge-watching Netflix over taking fitness classes in Perth to tighten glutes or finally achieve those six-pack abs but the reality is that rewarding yourself with recovery time enhances the work you have put in while working out. While the idea of doing nothing to get something is attractive, it is very important to remember that recovery isn’t as simple as it sounds and just like there are correct ways to do lunges, there are right and wrong ways to let your body improve itself.


sugar block committed 2 fitness

The Harmful Effects of Sugar

You’re probably aware of the negative effect sugar has on your waistline, but did you also know it can affect your mental health and lead to a range of chronic illnesses?
Weight gain is a widely known and extremely common side effect of excessive sugar consumption, but with the added kilos also comes insulin resistance, sugar addiction, and unwanted cavities.


Crash Dieting: Not a healthy meal plan

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.


Mobile Massage Perth

Maximise Your Exercise With Massages

A massage is one of the most relaxing and restorative things you can do for your body with several health benefits that justify indulging in them regularly. Whether you’re a dedicated athlete or maintain an active lifestyle for fun and fitness, your body responds to massage therapy in a variety of positive ways like helping to rejuvenate muscles, to increasing the levels of stress-reducing serotonin and everything in between. In fact, investing in regular massages ensures that your body can function at its optimal level and the best part is that you can improve yourself while laying down.


Personal Trainers

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.


Breakfast Smoothie that we all enjoy here!

What better way to start your day than with a healthy, nutritious and filling Breakfast Smoothie. After having lots of fun, with many different ingredients. (Ok, so some didn’t taste nice) we have made sure we chose smoothies featuring a more robust and filling set of ingredients designed to keep you going until your mid-morning meal.

This breakfast smoothie is designed to get you moving, fill you with energy and taste great. If you have any breakfast smoothie recipes you would like to share please send them to sales@committed2fitness.com.au.


Exercise can help prevent Dementia

Dementia as you may know is a cruel disease where the brain is no longer functioning properly. This means if you have dementia or know someone who has dementia the chances are they will suffer short-term memory loss, poor judgment, difficulty performing simple tasks and will have to be reminded on a frequent basis where they are, who they are with, what day it is, etc. When a person develops these symptoms, it is often a sign that something has gone wrong  inside  the  brain.  A visit to the doctor for testing is a critical first step.


Interview with Sarah

Q: So Sarah, how long have you been a mobile personal trainer for? 


Interview with our Client of the Month – Conor

Q: Firstly Conor, congratulations on being the Trainer of the Month for 2015!

A: Um, thanks. I wasn’t expecting it.

Well you deserved it!

A: Thanks again.

Q: Anyway, so Conor how long have you been a Mobile Personal Trainer?

A: Being a mobile personal trainer has been the best job I have had so far – it’s been really good! Enjoying every minute of it.
Before this I worked at various gyms but being training outdoors is so much better.

Awesome, and I am so glad you said that ha ha ha!

Q: What qualifications do you have?

A: I have a Certificate 3 in fitness, Certificate 4 in fitness, A master trainer level 1, Senior First Aid, Strength and Conditioning Level 1, Diploma in Sports Development and Sports Medicine Australia Level 1.

Q: Wow, that’s a lot of qualifications! What strength do you believe you have or why would a client feel they could improve with you as a trainer?

A: I would say my communication and people skills are pretty high – I get to know them on a personal level and I feel like I can get the best out of them for what they want to achieve.

Q: Just one more question, what you say to anyone who is thinking about having a mobile personal trainer?

A: Do it! You won’t regret it.


What 10 cans of coke a day can do…

Here is another, like the “Supersize Me” guy, who wonder what would happen if he could drank 10 cans of Coke a day for 30 days. As expected, his blood pressure increased, resting hear rate increased, even his cravings! It’s amazing what an increase in sugar can really do.


Why is recovery just as important as exercise?

After a great workout, muscles are tired, contracted and fatigue is already starting. However, there are 7 steps you can do to help relieve DOMS (Delayed Onset Muscle Soreness) which will allow you to get off the toilet seat!


Meal to try this Month

Here is one of the many meals that are available for all Committed 2 Fitness Members. Add this to your food plan today!


An interview with Kiri

Q: So Kiri, how long have you been a Mobile Personal Trainer?

A: Not very long, but you have to start somewhere, right?. I am really enjoying Mobile Personal Training because I love the outdoors and I love being creative.

Q: What qualifications do you have?

A: Certificate IV in fitness like well hopefully most personal trainers have. I obtained this from the WA Fitness Academy. It was a great course and I learned so much. I would definitely recommend those who have the passion for fitness obtain their qualifications through this academy, then find a gym or mobile personal training company who are willing to train you up and well basically become a mentor for you.

Q: Thanks for that Kiri, I do try! What strength do you believe you have or why would a client feel they could improve with you as a trainer?

A: My passion! No matter what day you have had or how you are feeling, I will be there you cheer you up and make you feel great about yourself. I, like every other Committed 2 Fitness (personal) trainer, tend to write everything you guys are doing, sets, reps, rest times. We are doing this so next time, we should see better results every time we train. Also, you would tell us off if we didn’t hahaha.

Q: Once more question, what would you say to anyone who is thinking about having a Personal Trainer?

A: A Mobile or?

Q: No, just in general…

A: Do it! Definitely shop around first, and make sure you find a Personal Trainer who has the passion to help you achieve results. 


Mobile Personal Training Memberships Now Available with Committed 2 Fitness

Gone are the packages, in come the memberships! This is an exciting time for Committed 2 Fitness members as you will now receive many more benefits, plus you will be invited at no extra cost to our Members Days! Details for our first ever Members Day will be provided soon.