Realizing Your Fitness Goal With a Personal Fitness Trainer

Realizing your fitness goal with a trainer is a great idea that is fast gaining popularity nowadays. What with the busy schedule and the natural laziness to go to the gym, we need all the help that we can get in order to be fit and healthy. A trainer not only helps you get going with the exercises and the workouts but also helps you with the nutrition side of things.

Personal trainer devices a fitness program that is suited to your body only. Each workout routine and nutrition plan is made with the specific needs of the client which is you. These are only the top two benefits of having a personal fitness trainer. To help you realize your fitness goal, you need all the help that your personal fitness trainer can and will give you. Upon your first meeting, you trainer should conduct numerous physical tests so that he can determine how far he can push you to do the planned workouts as well as your body's system like your blood composition, blood pressure, heart condition and other body functions. Your personal fitness trainer will pinpoint each part of your body that has to go through strength training and parts that needs toning up.

Workouts with your trainer can be done anywhere you want it, be it at the gym, at home or even at the park. This is because a well-rounded and well-planned fitness workout program involves different sets of routines for specific parts of the body and can be done with the aid of things that does not necessarily belong to the gym. Having your own trainer to workout with you will make you more inspired to work out and follow the health and fitness regime that is mapped out specifically for you. You will have someone to push you to do more and to encourage you in case laziness strikes.

The only downside in having your own trainer is the cost. A personal fitness trainer is mostly paid by sessions while some charge a fee for a set number of workouts and others will just charge for individual sessions. Al tough many people assume that having a trainer is expensive, you can actually save money because trainers have all the equipment's you need so you don't have to buy any equipment's. Your trainer will come to the location of your choice with all the materials needed for your workout. If you want to purchase your own equipment's, you personal fitness trainer can help you select the best pieces for you. He can also point you to a good sporting goods store.

Having a personal fitness trainer to help you realize your fitness goal will not only make you stick to your fitness plan but will go a long way towards having a healthy body inside and out.

Simon Jager is the author of this article on Goal with a Personal Fitness Trainer Find more information about Fitness Trainer here.

Get A Personal Fitness Trainer For More Positive Results

Losing control on our diet is normal. Laziness sometimes may also be normal. Getting bigger everyday and losing our perfectly formed body figure is also normal but definitely not wanted. We each have our individual differences when it comes to our fitness. Every person is unique not just in terms of physical appearance but as well as in physical performance.

Because of the fact that every individual is unique, it is quite impossible for a fitness trainer to effectively conduct training to a huge number or individuals who each have unique body requirements in working out.

If we want our work out to be effective, we should get a trainer. A trainer can do a personal physical fitness assessment and prescribe us with a fitness program that is especially tailored for our needs. Having a personal fitness trainer to help us in doing our fitness program is a lot more effective than joining a fitness training class where there is just one fitness trainer for everyone.

A personal trainer's attention is not divided into different clients while he is helping you on your work out. You have all his attention so he is able to focus on helping you execute your fitness exercises to make sure that they are done properly and effectively.

A personal trainer can also watch you closely to make sure that the fitness program that he has prescribed to you is effective and he can have it changed if it does not seem to give you any progress at all. A personal fitness trainer will also not just advise you about a healthy diet but will watch your diet to make sure that you are adhering to it. He is able to make sure that you are doing everything on your fitness program accordingly to help you achieve a more effective result.

A personal fitness trainer may be a permanent trainer in a gym or he may be a mobile trainer. If you prefer hiring a personal fitness trainer from a gym, you have to go to the gym where he works regularly so that he is able to help you. If you hire a mobile personal fitness trainer, he can help you work out at any place you like. He can help you work out at your preferred gym if they would allow, he can help you work out at home, at the park or even at your workplace.

A personal fitness trainer is also able to work on extended hours most of the time depending on his availability. You just have to arrange a convenient schedule for both of you so that he is able to help you work out on your preferred time.

A personal fitness trainer can help you improve your physical performance and your body figure or composition more effectively because he is able to give you his full attention. If you have a personal fitness trainer, you do not have to worry about your money, time and effort for working out going to waste because you are definitely able to see good results after your fitness program is completed.

Found My Physique are The Leading Fitness Trainers for Home, Office and Studio. Our services include Wollongong Personal Trainer, Nutritional Consulting, Senior Fitness Programs and more.

Head now to our site Foundmyphysique.com.au and Get Your Road Map to Success!

Introduction - What are Binaural Beats?

Binaural beat therapy is an emerging form of sound wave therapy. It makes use of the fact that the right and left ear each receive a slightly different frequency tone, yet the brain perceives these as a single tone.

Binaural beats are simply just 2 different sound waves (one in each ear) playing at different frequencies. There is a slight difference between the left and right frequency, and the difference is measured in Hz. There are 5 ‘zones’ of frequencies that have been shown to provide slightly different benefits; delta, theta, alpha, beta and gamma (more details below)

Have you ever noticed it can take you 5-10 minutes to really feel like you are “in the zone” when you start reading?

You may have also noticed that it takes some time to quiet the chatter of your brain when you lay down to nap or rest?

There is a GAP there between one state and the next state.

Much of how our brain is operating is dependent on what “State” our brain wave frequencies are in, but this GAP you are noticing between one activity and another is the transition into a new (more synchronised) state.

Side note: There are obviously so many mechanisms that are impacting the way your brain is operating – neurotransmitter balance, stress levels, our thought patterns, biological stresses, sleep deprivation etc… But for the sake of this example, let’s roll with it…

Below is a visual example of how your brainwaves become more in “sync” and you can feel these flow states.

Do Binaural Beats Actually Work?

I know what your thinking, sounds too good to be true right? I was very sceptical at first, however, the literature suggests that these things work and according to a recent 2015 review of the evidence, they have a range of benefits. I have been using Binaural beats for 5 years now and I am convinced they are super effective (for a few specific purposes). Read below on how they work, how to use them and what frequencies to listen to. Dont take my word for it though, It is best to form your own opinion…

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https://www.foundmyphysique.com.au/binaural-beats-101-free-guide/

Comparison Syndrome: The Problems With Personal Development And Trait Neuroticism

 The Problem with Personal Development and it’s Links to Trait Neuroticism (TN)

Disclaimer: I am not a psychologist nor do I have an incredibly advanced understanding of neurochemistry. I do however understand a lot of the basic concepts of psychology, motivation and personal development. I have formed my own conclusions that have been incredibly useful for myself, my friends and my clients. I hope you too find these concepts useful, but take them with a grain of salt.

Have you ever experienced a surge of negative emotions but not quite understood where it came from? Have you ever looked at someone who has “everything” and thought to yourself “Ide be so happy if I was them”? You may be experiencing some form of trait neurotism (TN).

How our basic human hard-wiring plays a role in our everyday reality

Humans are neurologically hardwired to be social creatures as we have developed through thousands of years of being tribal animals. Humans, as inherently social creatures, generally try to conform to various ‘norms’ to avoid social ramifications. Consequently, humans assume the ‘traits’ of those around us to better navigate the social landscape. 

“You are the sum of the 5 people you spend the most time around”

Said another way, we are absorbing information from others around us on a subconscious level, ie, body language, facial expressions, acknowledgements, agreement, disagreement etc. We are absorbing this information in order to orientate ourselves in the world. This is how your brain maps out your reality and tries to give you signals to adjust your course of action if need be.

It is all part of our biological programming to orientate ourselves in the world and help the system (the human) survive and replicate. You are hardwired to analyse your behaviour, traits, and actions; helping us avoid bad situations which can reduce your survival and replication and move towards positive situations which may aid and abed our survival and replication. This comes from years of conditioning, from parents, friends, colleagues and yourself. It can also come from seeing others traits, characteristics or actions and then comparing yourself to those traits (also know as comparison syndrome)

But how does this programming work? Why do we experience it? 

It is because we feel these interactions through negative or positive emotions. In psychology this is referred to as the “positive affect system” and “negative affect system”. Vertebrate animals harbour these psychological systems to support their efforts to survive and replicate in a complicated environment. As vertebrate animals ourselves, we too must learn from our mistakes through analysis and observing the mistakes or successful behaviour of others. 

Although humans have access to these two psychological systems, other animals such as dogs are also in-tune with these systems, which allows them to be socially conditioned. Positive and negative rewards are all you need to condition the animal to behave in a suitable manner.

In order to fully understand what trait neuroticism (TN) is, and why all these concepts are important, you need to know how the positive and negative affect system interact with our conscious experience, especially in regard to traits. You also need to understand what I am defining as a trait… so here are some basic definitions:

What Is A Trait?

A trait is a distinguishing quality or characteristic, typically one belonging to a person. You could also refer to these as heireacheys. Anything that can be measured on a scale from 1-10 is in this game, with the masters or leaders being at the top of each trait. Here are some examples: particular skills, appearance, skin, hair, posture, charisma, weight, physique, memory, laziness, work ethic, etc. The list is endless. If you can think of a high level example you can usually think of a low level example and map out the landscape between.

What Is The Positive Affect System?

This is your reward centre in your brain which will make you feel joy, pleasure or satisfaction after you achieve something which you value as a worthy trait or accomplishment.

This is the small spark of joy you feel when you look in the mirror and you are looking good or you have lost weight. Why did you feel great? Because in those situations, you have moved up on your perceived 1-10 scale of that trait spectrum (appearance & physique). Another example is the sense of satisfaction after having an enjoyable social experience or meeting an interesting new person. It is your positive affect system rewarding you.

When people congratulate us or give us attention, we are deeply rewarded. “Good shot”, “well done” and “congratulations on that promotion” are all expressions of social acknowledgment of another’s positive trait or accomplishment. The recipient will soon feel the effects of this social reward from their positive affect system. They have been re-affirmed that they have moved up, or are placing high, on a trait spectrum.

 “Be so great they can’t ignore you” is a classic line from the self-development world, which reminds us that there is a light at the end of the tunnel, all the hard work will eventually get us that sweet reward.

The person who brags or constantly talks about their traits and accomplishments may be addicted to the positive affect system. They may appear self-absorbed to those around them however, they may be unconsciously seeking a small reward from others acknowledging their high trait or accomplishment. They may have the tendency to regularly think or obsess over their high traits, that spark emotion through the positive affect system.

On a subconscious level, when we see people expressing qualities which we deem as a positive trait, we are usually ‘attracted’ to them. Attraction comes in various forms such as eye contact, interest, envy, lust etc. If someone is an outlier in a specific trait such as skill, physical ability, mental ability, natually we watch and we follow. In short, they get our attention. We think “I want to be more like them”. We idolise them and the things they do. We are drawn towards them, thinking that they may facilitate the growth of that trait in ourselves. We do this with our choices in friends, idols, mentors, social contacts and potential mates. We seek others that mirror our traits or that may help us improve our traits.

The qualities we admire in others are usually high-level attributes which we are seeking to reproduce in ourselves. 

You may see someone in the room who has similar traits to you and instantly feel connected to them. I would recommend over the next few days that you try to catch yourself doing this, it can be a very rewarding and consciousness provoking experience.

 

What Is The Negative Affect System?

The negative affect system, when directed internally, can end in guilt or shame. We constantly think about our own traits, or the traits of others, and make judgements towards ourselves that can result in harsh critique of our own self-worth.

Some consider social media to be bad for self-esteem and ideas of self-worth. Take Instagram for example, users are bombarded by photo-shopped images of those whose lives seem “perfect” and look in better shape than us. If we scroll through Instagram you are bound to think to yourself:

• “They are in perfect shape”;

• “I wish I could do that skill”; or

• “I would be happy if I was on holiday on a tropical island”; or

• “That is a really nice car”.

In ancient times you would have very little exposure to so many amazing individuals. Your tribe would be 50-500 people and many of which would have similar characteristics. Now that the internet exists, you can easily consume a wide range of things to compare yourself to. 

Many people judge others for having lower level attributes than ourselves, especially if we deem that trait to be valuable. We may despise those who lack the qualities we deem as necessary or fundamental. How fast do we make these judgements? Almost instantly! As soon as you look at another human, on some level your brain is analysing their traits and comparing them to yours. 

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How to Choose the Best Personal Trainer For Your Fitness Goal

Getting the right personal trainer for your fitness goal may not be as straight forward as many people think especially in regards to getting the right results. After all, who wants to end up looking in the wrong or worse shape than they started off? The problem is anyone can get a fly-by-night online personal training certification and claimed that he is a qualified personal trainer even without proper practical experience. In fact, there are literally hundreds of personal training certifications out there and there is only a handful that meets the highest standard. Unfortunately, most people who are looking for personal trainers do not have an idea what are the reputable certifications they should be looking out for.

Although you can be in good hands when you find a "superstar" trainer, it does not guarantee success in achieving your fitness goals. A great personal trainer is certainly not a magic bullet. All he can do for you is motivate you, show you the right way and become a vital resource for you. In the end, your level of success depends on your level of commitment to the program.

Like all things, there are personal trainers who are better at their job and with their advance knowledge and experience they can get the most out of you than you trying on your own. Certainly, some are just being in the profession to earn some part-time cash and may not be into training.

How do you find the right trainer for yourself? What do you look for? Let's look at the following:

What are their relevant qualifications?

First and foremost, the level of education or training is an important factor you must consider when getting a personal trainer. Having a college degree in exercise science certainly helps but it should not be judged as a sole determinant on the quality of the fitness professional. There are many great personal trainers who do not have a college degree but still have in-depth knowledge in training. However, the trainers should be at least certified by reputable international fitness certification agencies. So what are the good few one? They are as followed but by no mean limited to the following:

American College School Medicine (ACSM) Certified Personal Trainer or Health Fitness Specialist

National Strength & Conditioning Association (NSCA) Certified Personal Trainer

As a personal trainer in Wollongong Western Australia, I know for a fact most of the fitness trainers in Australia do not hold the above mentioned certification. This is because the tightly regulated fitness industry requires the personal trainers to hold Cert IV Fitness Qualification, a set minimal Australian national vocational standard, to conduct personal training services. Therefore, you are most likely to find a qualified fitness professional with at least Cert IV qualification in Australia. However, all the paper qualification counts for nothing if he or she does not have industry experience.

What are their Industry Experiences?

Depending on your fitness goals, you should find out about the type of experience the trainers have. Some of them can be more specialized in strength and conditioning in sports, rehabilitation or weight loss. If you are seeking results, be sure to look for someone who is specialized in your area. Although it can be very impressive to hear of someone having more than 10 years of experience in the fitness industry, it is important to ask about the work experience, seminars and relevant certification courses he or she had attended. You will be surprised that some of them do very little in their careers to stay current to the latest practice and trend in fitness.

Are they insured?

Be sure to ask about liability insurance. Have yourself covered. No matter how good the trainer can be, there is always going to be an inherent risk to exercising. Not having liability insurance may also be a sign that the "trainer" is not adequately certified. Especially in Australia, it is not possible to get liability insurance if you are not a member of the Fitness Australia and not hold a Cert IV fitness qualification.

Do they have Testimonials?

If the personal trainer you are seeking out has been in the fitness industry for some years, he or she should have written testimonies from his former and existing clients. So don't be afraid to ask for testimonies and make a call or two and find out what other people are saying about the trainer. If he is specialized in weight loss, he should have before and after pictures of his clients to show for.

How about you?

It is important that the prospective trainer you meet does not just talk about his great careers achievements and certifications that he holds without asking about you. After all, personal training is about you and your fitness goals.

At the very least, the personal trainer should find out about your specific fitness goals, exercise history, past and present medical conditions and current lifestyle. If the fitness professional shows no interest in why you are meeting him or her for, it is better to look for a trainer somewhere else.

The aforementioned guidelines are not hard and fast rules on what you should be looking for in a personal trainer. It is intended to help you in your decision to get the best possible personal trainer for your fitness goals. In the end, it boils down to personal preferences and the rapport you have with the prospective personal trainer that you meet. However, do bear in mind that it is YOU that have to make things work! Be sure to work closely with the personal trainer you choose for the best outcomes.

Deloading 101: Why Your Body May Need a Week of Light Training

Feeling tired? Drained? Not getting results from your training?

Are your muscles tight and body feeling heavy?

Are you lacking motivation for your training sessions and finding it hard to complete your workouts?

Are your number’s not improving?

You may need to incorporate a deload so you can come back STRONGER!

What is a De-load?

A deload week is a week of LOWER intensity training to let the body recover and ‘catch up’ with the stressful demands of regular heavy training routines.

Think of it as a “period of reduced training stress which continues until after the dissipation of fatigue symptoms”

Training puts large amounts of STRESS on the body. Our muscles give us the best feedback during a training session so they may be the one thing we concentrate on. We feel a good ‘pump’, burn, stretch or muscular fatigue. We use this to gage our performance during our sessions, however, these tissues are not the only tissues that receives the STRESS of training. Stress is also received by the nervous system, ligaments, tendons, joints, bones etc.

We have a good connection to our muscles and can tell when they are fatigued, tights or sore. However, it is very difficult to assess the current state of your tendons, joints, ligaments and the nervous system. These components may need recovery as well as your muscles. Stress can build up in the body and start displaying ‘signals’ (I list these below).

The purpose of the deload week is to allow the system to play ‘catchups’ and recover to full capacity, then the athlete can come back and perform at 100%.

Why do a deload week?

Your joints may need to recover – joint damage / repair is slow. Joints take longer to recover and often do not show signs of damage until they are in bad shake

Your tendons may need to recover – tendons are also slow to recover and do not show signs of damage until they are breaking down (this is known as the iceberg theory in physiotherapy – where the damage is more significant (bottom of the iceberg) than the pain that being felt (top of the iceberg))

Your nervous system may need to recover – symptoms listed below

You have not been getting stronger or improving on performance indicators

To get a new fresh sense of motivation for intense training

Read More:--> 

https://www.foundmyphysique.com.au/free-deloading-guide/

9 Fundamental Rules Of Eating For Muscle Growth - Wollongong

Eating a balanced diet can be very complicated with a busy modern life. I often get asked what is healthiest foods to consume regularly. The answers I give are not always what people expect as; many foods can be considered healthy if you lack the nutrients they provide. Having an enjoyable eating plan that sustains your needs and helps you achieve your goals is the goal. It is also critical to your success in gaining muscle, strength and athletic performance. You cannot out train a bad diet.

Eating For Muscle Growth

Here are some rules to follow to help you create your own eating plan.

Rule 1: Eat frequently and eat good quality foods

 I would recommend 3-4 meals a day because it is sustainable and there is little benefit for eating more frequently. The myth of “you need to eat more often to speed up your metabolism” has been debunked!

Rule 2:  Choose appropriate Protein sources

I often get asked how much protein should I consume in a single day? However, the question you should be asking is how many meals a day should I be consuming and how much protein should I consume in each meal.

A standard person should be consuming between 25-35 g of protein per meal, 3-5 times a day. There is little evidence suggesting more than 4 is necessary. 3 is still very close to optimal.

Choose high-quality sources of protein and prepare in the right way. Consume quality sources such a dairy and animal-based sources. Eggs provide the highest quality protein as it has the most complete amino acid profile. Salmon is also a great choice as it contains Omega-3 fatty acids.

Rule 3: Try to make sure your intake of leucine is around 2-3g or more during each feeding 

Leucine is an amino acid. It have been shown to increase the rate of repair to damaged muscles by increasing protein synthesis. Without the leucine at 2-3g, protein synthesis will not be maximized. Achieving 2-3g of leucine intake will assure maximum protein synthesis

Rule 4: Consume the appropriate amount of energy 

Your energy requirement will depend on how often you train, how much lean body mass you have and also the small amount of activity you perform during the day such as walking or work. If you have not gained or lost weight recently then you are probably consuming the appropriate amount of calories you require.

If you require help figuring out how much energy you require or a structure that is suitable for you, have a look at the personalized nutrition reports or personalized eating plans 

Rule 5: Select appropriate carbohydrates

Carbohydrates will provide you with the fuel you need to sustain your energy. Unprocessed carbohydrates will provide a slower release of energy due to the Fiber content and longer more complex carbohydrate structures. Natural carbohydrate sources will increase the satiety effect; meaning you will feel fuller for longer. The fiber will also decrease the blood sugar spike you get from ingesting the carbohydrates.

A good carb/fiber ratio is 5/1, ie. 20g of carbohydrates with 4g of fiber. Foods with a ratio of 10/1 or higher will not provide the same sustained energy effects

For more info, check out this post on carbohydrates on Instagram

Rule 6: Plenty of Micronutrients

When your body is trying to get stronger and pack on muscle, you want to assure you are having an abundance of micronutrients. They help with many cellular processes including energy levels and also recovery/repair.

Rule 7: Knowing how to cheat

When you consume too much food in one meal, it is not the end of the world. Get back on your eating plan. You do not need to go for a 3-hour run to burn off all those calories. Consistency is the main thing. Learning how to visually size up your meals is also a great idea!

Rule 8: Avoid the dietary pitfalls

Stop listening to fads and celebrity fitness trends. Be able to identify products that are disguised as healthy foods. The basics of good nutrition have not changed for many years. Find yourself a good eating plan and stick to it for a prolonged period of time and see the results.

Rule 9: Eating for muscle is a long term journey

Building muscle and losing fat are both long processes. It can take months or years of focus and dedication to get the results you want. Keep educating yourself and TRUST THE PROCESS!

Stay frosty!

Trainer Simon

 

Holistic Lifestyle Coach

Head Trainer F45 Wollongong

Level 2 Fitness Australia Trainer

Bachelors of Nutrition Sciences

A Healthy Eating Plan You Can Live With - Found My Physique

The problem with most diets is they make us feel deprived. We always think about what we can't have and what we are missing out on. It doesn't serve us to try and diet this way. We end up obsessing about food, and become tempted to cheat, which can derail our healthy eating plan and cause us to gain instead of lose extra weight. What we need is a healthy eating plan that leaves us satisfied and happy. Here are some dos and don'ts to help you live with a healthy plan.

Don't Skip Meals

Unless you have a healthy eating plan that calls for replacing the calories of a meal with a shake or snack bar, don't skip meals. Fasting and starving yourself is physically and mentally difficult. If anything, you will want to eat more (of the right kinds of food) not less. Eat foods that are satisfying in small amounts throughout your day, and turn that food into fuel for your daily activities. Your healthy eating plan will allow you to eat until you are full.

Do Plan Meals

Your healthy eating plan allows for a great deal of variety of tastes, flavors, and textures. Plan your meals ahead and give your healthy plan structure and consistency. We are less likely to cheat if we have structured meals and don't need to "grab something" to eat on the go. If you are going to be away from home, take a healthy snack along to curb your appetite until you can eat your regular healthy meals.

Don't Buy on Impulse

When you go to the supermarket, have your list in hand and stick to it. Your healthy eating plan allows you to get creative and cook fabulous meals that are healthy and good for you. Don't blow it by grabbing anything that looks good in the store. Chances are you'll regret it later. Don't go to the market hungry either as this can escalate cravings and the desire to buy on impulse.

Don't Try To Do It On Your Own

It is difficult to stick to a healthy eating plan; but if you try to do it all on your own, you can be setting yourself up for failure before you even begin. Enlist the help of a friend, spouse or partner, or co-worker. This support system will help keep you honest, and give you someone to confide in. If your person is also trying to do the healthy plan, it can be a great way to support each other. Plan menus, shop, eat and work out together. A little friendly competition can't hurt either.

Don't Weigh Every Day

It can be very discouraging to see that scale stay at the same number day after day. Healthy weight loss on a healthy eating plan will have you losing about 1-2 pounds weekly. So, give yourself a break and weigh in once a week or once every two weeks. Celebrate the successes of your healthy eating plan, and reward yourself by sticking to it for another week.

Simon Jager is a Personal Trainer who specializes in proper nutrition, healthy eating plan [https://www.foundmyphysique.com.au/adjust-f45-eating-plan/], and healthy living. 

Health And Fitness Training - Fitting Fitness Into Your Busy Day

 

Health and Fitness, Training

When it comes to health and fitness training time is always an issue. Some of us are busy, some of us are very busy, and some of us are so busy we don't even know which way is up. Sound familiar? If you are the kind of person who is on the go the minute the alarm rings in the morning to the minute your head hits the pillow at night this article is for you. If you have kids who eat up all your time and you dream of a little time to yourself, this article is for you. If you want desperately to get fit but other commitments are making it next to impossible this article is for you.

Here's the good news, getting fit doesn't take that much time. You need to address two areas in your life; exercise and diet. In fact, if you are stuck for time to workout, the diet portion is going to have more of a drastic effect on your fitness. Think about it, if you don't have time to burn the calories then you need to cut them from your diet.

Wait a minute! You are probably thinking to yourself that food is one of the only sources of pleasure in your busy day. I agree with you, it should be. Eating well better darn well also be delicious. If it isn't then you are doomed to fail your diet. So understand what I am saying, you will eat well but you must also enjoy your food. I am not talking about a radical starvation diet or diet extremes where you avoid carbs or fats at all costs. Your diet should be well-balanced.

Here are a few golden rules for dieting:

1. Drink 2 to 3 litres of water a day

2. Avoid processed foods

3. Avoid foods with refined sugar

Here's a last tip, if you are the type who eats a lot of fast food because you are so busy, just make better choices. Order water instead of pop with your meal. Have a salad instead of fries with your burger or sandwich. Have honey instead of sugar in your coffee. All these small choices made day after day will add up in the long run. Think about it, maybe you have been putting on 5 to 10 pounds a year for a few years. Not a lot of weight over the course of a year. This slow addition of fat has been because of all these small choices. So you don't have to make big changes to reverse this weight gain.

As for a fitness routine do one set of the following as you roll out of bed in the morning and just before you go to bed at night:

1. Push ups

2. Lunges (Take a long stride of a stance and do 1 set each for side)

3. Crunches (Remember to hold your hands by your ears, not inter-laced behind your head - don't pull on your neck while you do these)

4. IF YOU ARE FEELING AMBITIOUS - Chin ups ( you can get a chin up bar that installs in a door frame for around $20 from most sports stores)

If you follow a simple fitness routine like the one outlined above you will definitely get strong. This will result in a sleek and shapely physique. As you lose weight and shed fat you will reveal this new toned body.

Fitness workout programs don't have to be a one or two hour ordeal. It can be and short and sweet if that is all you have time to do. What is important is that you do something to keep your body strong and performing well. One day at some point in the future you just may have more free time to join a gym or a running club or whatever you like to do. When that day comes you will be ready for it because this little fitness exercise plan and simple diet has kept you fit.

Don't put it off. It doesn't take much effort. Make a change in your life starting today.

For More Information-->  https://foundmyphysique.com.au/

Food Choices! Are all Calories Created Equal?

Food Choices

Not all foods are equal even if they have similar protein, carbohydrates and fat values. There is still much debate in the nutrition industry about if all calories are equal. Without making things too make things more complicated, I will try and explain why.

Proteins: 

Each protein is actually a long chain of tiny building blocks called an ‘amino acids’. Think of amino acids are lego blocks that are used to build bigger structures (proteins). Each different source of protein has a different balance of amino acids, with Eggs having the most complete balance of amino acids. This makes Eggs one of the best protein sources. Getting a variety of protein sources is the best way to make sure you have plenty of all these amino acids. However, some protein sources are lacking a good balance of these amino acids.

Carbohydrates: 

Carb foods all contain different types of carbohydrates and varying levels of fiber. Simple sugars, although considered to be a carbohydrate, as mentioned previously, do not react the same way in our bodies as a naturally formed complex carbohydrate. Complex carbohydrates are the goal! Try to make sure your carbohydrate sources are high in fibre and unprocessed.

Fats:

 Fat foods are also not all same, each has a different chemical structure and plays different roles in the body. It’s true we are advised to reduce saturated fats, however, some natural fats such as those from coconut oil have many proven benefits. Once again, choosing a range of natural unprocessed sources for our fats will provide us with all the fats our bodies require.

Simplified example: 

Even if we hit the same calories/protein/carbohydrate/fats when consuming bad quality foods, the result will not be the same. The poor quality proteins will not supply the body with quality building blocks to create muscle and lean body mass. The poor quality carbohydrates will not give sustained quality energy and the poor quality fats will not give the same benefits of healthy fats.

Micronutrients:

 Within each food, we eat there are actually thousands of unique chemicals but some of them are more important than others. Micronutrients are chemical compounds that we require to stay strong and healthy

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10 Things You Must Know Before Hiring a Personal Trainer

A good personal trainer can help you achieve your fitness and health goals, while exceeding your expectations along the way. A bad trainer can simply be a big waste of your time and money. The demand for personal trainers has steadily been on the rise over the past several years and with that so has supply.

With so many options available to you today it can be quite daunting to know which trainer is the best for you. Truth be told there are a lot of phony and incompetent trainers out there today who make a great living off of their clients' ignorance. But there is a way to protect yourself from these types of trainers and we have provided it for you today.

So before you ever hire a personal trainer make sure that you have all the answers to these 10 very important questions:

1) Are you physically and mentally ready to start an exercise program with a personal trainer?

It can be quite easy to forget about the most important factor when hiring a personal trainer-YOU. Are you willing and ready to dedicate and commit yourself to a trainer and their program? The trainer will fully expect complete dedication from your part.

Readiness for change is a critical part of the equation when determining whether or not you will ultimately be successful or not. A few simple questions to ask yourself before going forward should include:

• On a scale of 1-10 how much are you committed to change?

• Why do you feel you need a personal trainer?

• Why do you feel a personal trainer will help you be successful?

Remember in the end it will be your attitude and effort that makes all of the difference. No matter how good the trainer or their program is if you do not bring your best on regular basis the outcome will be less than what you had hoped for. Don't waste your time and money on something you are not ready for.

Take home point: Commit to change first, find out a trainer second.

2) Are your goals and expectations realistic?

We all want to transform our bodies into a better version of ourselves but you will frustrate yourself and the trainer alike if you expect to change overnight. Changing the body is a process which takes time and hard work. Whether your goal is to become stronger or to lose body fat your trainer should be able to outline a realistic timetable for you to reach your goals and expectations.

Be leery of trainers who make big promises, such as massive weight loss in a short period of time or super strength and speed gains in only a few weeks. If they truly understand the process of physical adaptation then they will be honest and open to you about what is realistic and obtainable.

Take home point: A good trainer will not tell you what you want to hear but what you need to hear.

3) Does the personal trainer have a college degree in a related field (exercise science, sports science, and kinesiology) or are they certified by a highly reputable certifying agency?

Preferably the trainer has a college degree as it shows they have a high level of knowledge in fitness and in human anatomy and physiology and how the body adapts to exercise.

If the trainer only has a certification it needs to be understood that not all certifications are created equal. There are certain certifications that can be obtained literally within a weekend's time while others take months of preparation before taking on the certification exam.

Trainers are a dime a dozen these days as anyone with a few bucks, half a brain and weekend could obtain the title certified personal trainer. The title doesn't ensure the ability. Don't give away your trust just because someone tells you they have a certification or even a degree. These should be minimums and mandatory, but the selection process should never end there. Just because they know something does not mean they can apply it. Ask them about their education and certifications? What are they? How long did it take them to obtain them?

Take home point: Stick with trainers who can actually give you the honest scientific facts not hype and hot air.

4) Does the trainer actually have real world experience working with people like you?

There are basically two types of bad trainers out there. The first has very little education and knowledge and haphazardly puts workouts together. While the second has a lot of knowledge but very little experience applying that knowledge. You need to look for a trainer that has both the smarts and the looks. Sorry, I mean the smarts and the experience. And when we say experience we mean with people like you. Every client and client population is different. They have different needs and goals and their exercise programs should reflect that.

We all know plenty of individuals who have years of real world experience but still sucked at what they do. So please ask the trainer about his clients' success. Ask for testimonials and anything else that would prove that his/her ability to work with individuals like yourself would be a success.

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About Found My Physique

Hi, my name is Simon, your Nutritionist!

Since 2009, I’ve been helping clients find their way to becoming fitter, healthier and more confident as a personal trainer. After years of coaching, it really hit me that nutrition is the most important factor for body composition changes and health! Many of us are wasting our time in the gym without addressing our diets!

I committed myself to study 5 years of nutrition at uni and hundreds of books and articles. I’m so passionate about encouraging and assisting others to look and feel their best, I want to get this knowledge out to the world. The things I have learned are too amazing not to share so I have developed my own programs and dietary procedures that are backed by science and produce amazing results!

Since launching Found My Physique in 2017, my diet routines, nutrition coaching and assisting gyms with their challenges have seen over 2000 kg of weight-loss.

I believe a healthy lifestyle is in everyone’s reach, no matter what your background or schedule! Whether you’re a uni student, a busy parent or you work full-time, you deserve to feel good about yourself and get the body of your dreams. Nutrition is a skill that we ALL need to master as it dramatically impacts our health, longevity and body composition.

My nutrition plans and training programs are simple to follow and educate you on how to improve your nutrition skills; perfect if you struggle to make time or need options to choose from.

Join my online coaching program and receive world-class nutrition coaching specific to your goals and deadlines. No matter where in the world you are, you can connect with me and I will try to help you achieve long term RESULTS. No gimics, no supplument “systems”- just learning to form a healthy relationship with food.

For more information, go to - www.foundmyphysique.com.au

Top 10 Foods for Brain Health

Body Fat Percentage Photos For Men And Women - Wollongong

Body Fat Percentages And Body Compositions

Are you wondering what your body fat percentage is?

We have put tether a guide so you can understand body composition and what it is made up of. First, it is important to know that your body composition is made up of a FEW factors

• Body Fat Mass
• Muscle Mass
• Other Mass – bones, organs etc

Having a various amounts of each changes the way your body composition looks. When your body fat is low you usually have more definition (as you can see the amount of muscle mass benief the body fat).

 

Examples Of Various Body Compositions:

There are 4 main types of body composition, each having varying amounts of muscle mass, body fat mass and definition

Overweight

Overweight body composition is very common in certain countries. Any one of us can become overweight – it just requires a calorie surplus for an long time period!

Usual Characteristics:

• • Muscle mass – Moderate to high
  • Fat mass – High
  • Definition – None as there is too much body fat

Usual Goal: Weight loss (More specifically, fat loss)

Underweight 

Underweight individuals are usually NOT EATING ENOUGH, either on purpose or accidently. They often report low energy, health issues, vitamin and mineral deficiencies and low amounts of strength.

Usual Characteristics:

• • Muscle mass – Low
  • Fat mass – Low
  • Definition – Moderate

Usual Goal: Weight Gain (specifically muscle) in the form of a clean bulk

Average

Average body composition is a good goal for many who suffer from being overweight or underweight. Keeping a good body composition is important for your energy levels, confidence, immune system and long term health.

Usual Characteristics:

• • Muscle mass – Moderate
  • Fat mass – Moderate
  • Definition – Moderate

Usual Goal: Maintain, Muscle Gain or Body Recomposition

Muscular

Muscular physique is the goal for many athletes or body builders. Some genetically lucky individuals find it easier to achieve this physique, but it is attainable for all! Most people blame “genetics” for not being able to achieve this physique. Unless you had a serious attempt at training and good nutrition for atleast 1 year, you actually have no idea if your genetics are good or bad.

Usual Characteristics:

• • Muscle mass – High
  • Fat mass – Low
  • Definition – High

Usual Goal: Sports performace or maintaining/increasing muscle mass

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