Things to consider when trying to lose weight:

A combination of both exercise and dietary changes are recommended to sustain long term weight management. Loss of abdominal fat and maintenance of muscle mass are primary focuses.

A reduction of only 5% in body weight can result in an improved lipid profile (cholesterol levels), blood pressure, and improves insulin resistance and insulin sensitivity (important for reducing your risk of diabetes).

Body weight alone however can be a poor measure of changes in body composition. Waist circumference provides a better indication of improvements in abdominal and visceral fat. A reduction in these measurements can reduce your risk of developing cardiovascular diseases and other serious illnesses such as type II diabetes.

Depending on your health and fitness levels performing anywhere from as little as 10mins of moderate intensity exercise per day can begin to assist with weight loss.

Aim to make exercising and healthy eating habits a part of your daily lifestyle



Considerations for High Blood Pressure

A combination of both exercise and dietary modifications are recommended for individuals suffering from high blood pressure.

– Exercise sessions should be performed no longer than 48hrs apart (at least 1 session every 2 days).
– Exercises should be performed at a moderate intensity (on a scale of 1-10 aim for approx. 4-6/10 and avoid heavy resistance and high intensity aerobic activity)

There can be immediate lowering of blood pressure following an aerobic exercise session, with longer term reductions possible within 1-2 weeks of beginning a program.



Exercise Recommendations for Type II Diabetes

Hey Guys,

Do you know someone with diabetes??

 

The answer is probably yes. We have listed some exercise recommendations for those with diabetes and who want to make the most of reducing their blood sugars.  Please note that these recommendations can also be used if you don’t have diabetes but have been told by your GP that you are at risk of diabetes!!

 

The following Recommendations have been made::

* 210 minutes of moderate intensity aerobic exercise per week (walking bike riding etc).
* and / or 125 minutes of vigorous aerobic (running or swimming) and/or resistance based exercise (weight training) per week.

 

* This should be completed 3-7 days per week for moderate aerobic/resistance exercise.   
*  and / or 3 vigorous aerobic/resistance sessions per week .

 

* It is recommended that you complete at least 2 resistance training (weight training) sessions per week.
* Resistance training should include 8-10 exercises or 2-4 sets, with no more than 8-10 repetitions per set. Exercises should target major muscle groups,  with 1-2mins rest between each set.  This will differ age and gender. 

 

Still unsure???  Feel free to book in with our Preventative Health Team at Warrawong, Berkeley or Shellharbour to gain invaluable life long advice. 



6 tips for a summer 6 pack!

6 easy steps to a summer sick pack..

–  To begin, 6 packs are made in the kitchen, eat the right foods and maintain your calorie level =  increased metabolism = 6 pack.

–  Do true core stability exercises to stabilize your spine and reduce abdominal girth.

–  Do outer core exercises to enhance your ab muscles.  (check out my next blog entry for some exercises to try)

–  Do cardiovascular workouts = burn body fat and increased metabolism = 6 pack.

–  Try a metabolism booster / fat burner from your local supplement outlet.  Or keep it natural.  Try 1/2 a lemon squeezed in warm water first thing in the morning.  Add a couple of green teas to your day, and try a shot of coffee before your workout.

–  Drink water.   Enhance chemical reactions within your body, flush byproducts from your body and volumize your cells.

 



Frozen Shoulder (Adhesive Capsulitis) – What is it???

 

There’s a heap to know so let’s keep it brief….

 

A frozen shoulder (or adhesive capsulitis) is a gross loss of movement in the shoulder.  It occurs due to the inner capsule (the tissue around the two joining bones that make the shoulder (see figure 1)) becoming inflamed, scarred and shrinking around the shoulder joint.  When this occurs the two bones are no longer able to move independently, they are now stuck and move as one.  Hence why you are unable to move your shoulder -this is why it is commonly called “Frozen Shoulder”….

 

Essentially there are three phases.

 

1/ Pain: Typically some pain on movement.

2/ Freezing: Loss of movement.

3/ Thawing: Increase of movement and function

 

The cause of Frozen Shoulder is not known.  It usually occurs after a shoulder injury.  However it can occur for metabolic reasons such as diabetes…

 

Unfortunately Frozen shoulder usually lasts for between 18 – 24 months.

 

I am yet to find a successful treatment protocol that works for frozen shoulder.  As a matter of fact I believe now one else has found it either… There are many modalities to claim to help such as acupuncture, mobilization or surgical intervention.  I have not seen a lot of success with any of these. 

In my experience I have found the best treatment is gentle range of motion exercises, done consistently over and beyond the life of the frozen shoulder.  Hydrotherapy in a warm pool is effective with gentle exercise.  Also icing and heating have been effective for relieving the pain.  Which will work best for you is up to you to trial them both and decided.  We are all different so what works for one will not necessarily work for the other.  I have also found Surgical intervention not to be successful.  The only surgical intervention that I would recommend would be an injection into the shoulder capsule to try and alleviate the inflammation.

 

Essentially the main treatment for this condition is to be patient and ride out the 18 – 24 months in which you will have the condition. Keep your exercises up, even when it seems as if are getting nowhere. And remember – more is NOT better for this injury. Don’t overdo it and give your shoulder the rest it needs. 

 

 

 

 

 

 

 

 

 



Smash it up inbetween meals…. Keep your metabolism on a roll!!

I was asked the other day “what is the best food to have between meals ” ?

This is a slightly tricky question because it depends on what your goals are and wether you want to maintain, lose or gain weight.  The person I was speaking to was a 22 year old male who wanted to put on weight.  So it was simple….  I gave him the example below.  This is one of my fav’s to have in between meals. High in complex carbs, protein, creatine energy and super antioxidants.

 

So this is it….

Per serve:  200 grams of oats, one mashed banana,  a 30 gram serve of protein powder, 5 grams of creatine monohydrate/glutamine mix, and a tea spoon (5-10grams) of super food powder from “allyouneedislove superfoods”.

Its a great way to supplement your day with “inbetween” meals. You can also add some yogurt and really beef it up as a big breakfast.

If you are wanting to lose weight you will need to play with the quantities of what I have suggested.  The meal will still be appropriate just cut the portion down to suite.  Also, exclude the creatine, you wont need it.

 

 

 



5 tips to fat loss, muscle gain and a healthier body


Nicks 5 tips to successful fat loss, muscle gain, and a healthier body…

The following took me about 30minutes to write.  Therefore it is a brief on what I believe are the fundamentals of achieving a healthier body.  It is not supposed to be specific to one type of person or one type of goal. It is a plan that if stuck to can assist most people in creating a healthier body and a person that is happier living with it!!!

 

 

TIP 1:  Consistency is the Key to success. 

Be consistent with your training and your nutrition.

Training::  Plan your training and stick to it on a weekly basis.  Create a routine that best suits you in getting your exercise done. Don’t aim to train 6 days per week when you know you will only make it 4 times…  Don’t aim to train for an hour in your lunch break if you only get 45 minutes for lunch… Set realist times and dates and make them stick!  Keep your training consistent

Nutrition::  DON’T fall into the trap of “One piece of chocolate is OK, Ill burn it off later. ” IT’S NOT OK! This will not assist you in achieving your goals. Stick to your nutritional plan to a tea.  Eat clean, healthy, non refined foods.  When you reach your desired goal you will be able to reduce the strictness of your nutritional program and allow yourself treats on a more regular basis. Warning: What you consume, you must burn off, no matter what goals you have achieved. Otherwise, you will end where you started!  How bad do you want it??

 

 

 

TIP 2:  Nutrition:  Don’t be scared to eat!!!

Eat to feel satisfied. Don’t stuff yourself. Don’t stave yourself.  Ensure all portion sizes are realistic. As a guide, your meal should be the size of your fist. Breakfast is the most important meal the day, eat like a king, this kick start’s your metabolism.  You should consume at least 5-7 meals per day. 

Protein should be included in every meal, only a small portion (there is no need to overload, between 20 and 30 grams of protein, which is one small can of tuna). 

(If you are on, have been on or want to go a high protein/low carb diet this is ok, but you MUST gradually reintroduce carbs back into your daily eating plan.  Your brain needs carbs!!! )

Your carbohydrates should decrease as the day progresses and can be had for your first 3 – 4 meals.  Don’t be scared of carbohydrates.  Your body needs energy, and you need to teach your body to use it rather than store it.  Quantities vary depending on your goals but I would suggest a small ½ fist serving of rice as an example.  Your carbohydrates should be complex and not simple.  So stay away from sugars and stick to natural complex carbohydrates such as rice and sweet potatoes. 

Don’t skip meals…

Be aware that fruits have simple sugars…  

Approximately 60% of the human body is water. Every metabolic reaction in the body needs water. You should aim for 6 – 8 large glasses of water per day.

Add a couple of cups of green tea to your day.  This will help increase your metabolism.  The jury is still out of coffee but a cup or two of coffee won’t hurt either.
 

 

 

TIP 3:  Exercise.

If you have been told that exercise is not important this is 100% incorrect…  Exercise is essential to weight loss, muscle gain, bone health, etc etc etc.  Here’s the important stuff…

Do weights first followed by cardio.

Sessions should last no longer than 60 minutes.

Do 10 – 15 reps (no more).

Go to failure (Fail means you can’t do another even if you wanted to).

Don’t over train – 5 days a week is heaps, 3 days of high intensity is enough to get good results.

Train at your level. For beginners stick to machines that are self guided.  More experienced trainers can use dumbbells and more advanced routines. 

Do compound exercises (exercises that use heaps of muscle groups like lunges or squats)

Keep rest breaks to no longer than 60 seconds.

Girls…. you WILL NOT BULK UP DOING WEIGHTS. 

Do you really want it?  If your going to do it do it well!!!!


 

 

TIP 4:  Set your GOALS.

NEVER loose sight of your goals. Set both long term and short term goals. Write them down so you can SEE them. Keep your goals realistic. Take baby steps until you reach each short term goal. Before you know it, you will reach your long term goal.

REMEMBER: The healthy way is a slow way, a slow way is the bodies way to long term success. This will not happen over night. Be PATIENT.  Don’t aim to lose 6 kg in week 1.  This is crap.  Also, stay off the scales – they are bad for your health. Gauge your achievements via clothing size.  If you shock your body into losing weight it will shock you right back by giving it back plus a little more,  just in case you try the same thing next time.  Slow and steady to long term success.

 

 

TIP 5:  $$$ Money Meal.

The money meal… what’s that? This is a meal of your choice. Once per week. Pizza, chocolate, ice cream, etc. The aim of this meal is to keep you from losing your SANITY. It can also be seen as a REWARDS meal, for the good work you have put in the previous week. This is based on the honesty system, and you have to be honest with yourself.

If you have been consistent throughout the week – enjoy! WARNING: Try not to completely pig out, you will make your self ill. REMEMBER: What you consume, you must burn off.

An ALTERNATIVE to this is to buy yourself prize. A beauty treatment, massage, or clothing. What ever you enjoy. What ever satisfies you.

Early in the day is best for your money meal.  Remember, one meal per week. 

 

Be consistent, be patient, train hard and eat clean.  Enjoy your life…