Posts Tagged ‘fitness program’

What do you EAT When Emotional? Part 1

Friday, December 4th, 2009

Well after a few of my personal training clients have fallen of the band wagon for a variety of reason and have turned to food for comfort, I decided to write a post about it.

Did you know that the experts estimate that 75% of overeating is caused by emotions.

 stressed-woman-emontional-eating

Emotional eating (generally junk food) is the practice of consuming bigger than normal quantities of food – usually “comfort” or junk foods – when feeling bored, lonely, upset, self-esteem issues, stressed, angry, tired, anxiety, problems with relationships or sad.

Everyone eats for emotional reasons occasionally, but when the habit of using food to deal with emotions happens often, it becomes hard to separate actual hunger from emotional hunger.

Emotional eating takes its toll on the body and causes weight gain. In order to stop emotional eating, you must first admit that there is a problem.

There are several triggers that can turn on the emotional eating tap. It is important to identify what triggers the emotional eating. Here are a few typical triggers:

Emotions

There are a multitude of triggers here: boredom, tension, anger, anxiety, stress, fatigue, depression, or loneliness as a way to “fill the void.” People who are uncomfortable with confrontation may deal with frustrations in their relationship may result in them reaching for the cookie jar, for example, rather than with communication. Food can take the attention off of these triggers and a host of other emotions we’d sometimes rather not feel, and is often used for this purpose.

Thoughts

We are what we think we are. If we think we are fat, we are going to eat to accommodate those thoughts. Eating as a result of negative self-worth or making excuses for eating. For example, getting cranky at oneself for looks or a lack of will power not to resist the food (get angrier and then eat more food).

Peer Pressure

 For example, excessive eating can result from being encouraged by others to eat; eating to fit in; arguing; or feelings of inadequacy around other people. Feeling obliged to eat when around other people so to not be a ‘misfit’.

Location

Eating because the opportunity is there. For example, at a restaurant, passing by the bakery, seeing an advertisement for a particular food. Eating  also tends to be associated with certain activities such as watching TV, going to the movies (popcorn and ice cream cones) or a sporting event (pie and chips at the footy), etc.

Physiological

For example, increased hunger due to skipping meals (big mistake) or eating to forget about pain.

When stressed or anxious, many people become “orally fidgety.” This often it leads to eating when not hungry. Many people, out of nervousness or boredom, just munch on chips or drink soda to give their mouths something to do (especially if they are not a smoker). This excuse is one of the biggest used for smokers who have given up.

Childhood Habits

Many of us have sub conscious thought processes from our childhood memories that revolve around food. Whether your parents used to reward you with sweets, fix your tantrums with an ice cream cone, make or buy your favorite meal to celebrate your successes. Most children develop some emotionally-based attachments to food while growing up. When in times of stress, few things can be as powerfully comforting or rewarding as your favorite food. Because many people don’t develop more effective coping strategies (going for a walk to calm down, cleaning the house etc), this type of emotional eating is very common: people eat to feel better, because it is there, to celebrate, eat to deal with the stress of being overweight.kids-eating-ice-cream

 

 

To identify what triggers excessive eating in you, get a diary and record what and when you eat as well as what emotions, thoughts, or stress you identify as you eat. You will begin to identify patterns to your excessive eating fairly quickly.

When emotional hunger comes along, one of its distinguishing characteristics is that you’re focused on a particular food, which is likely a comfort food (mine is Ice Cream). Comfort foods are foods a person eats to obtain or maintain a feeling. Comfort foods are often wrongly associated with negative moods, and indeed, people often consume them when they’re down or depressed, but interestingly enough, comfort foods are also consumed to maintain good moods.

Ice cream is first on the comfort food list. After ice cream, comfort foods break down by sex: For women it’s chocolate and cookies; for men it’s pizza and steak.

If there is a particular subject you want me to write about, let me know in the comments section below!

Scott Williams

Succeed Personal Training

Australia’s Leading Fitness Expert

Need a Lower Intensity Exercise Regime?

Monday, November 23rd, 2009

heart-moves

Well here at Succeed we are always looking at ways to cater for everybody when it comes to fitness.

We all understand that we need to do something and that it is never to late for any body to start exercising.

Remember we live on average an extra 15 – 25 years than our ancestors, so it it vital we stay fit, healthy and active.

So we have joined forces with Heartmoves and one of our wonderful trainers in Karell Daly who has completed her course as a Heartmoves Instructor here in Canberra.

What is Heartmoves I hear you say?

Heartmoves is a gentle low to moderate intensity program suitable for anyone who hasn’t exercised in a while, or anyone with pre or existing chronic disease that needs to begin an exercise program.

This exercise program can help:

  • Lower blood pressure
  • Improve cholestrol
  • Manage weight
  • Manage diabetes
  • Improve quality of life

Exercise includes a focus on strength, flexibility, fitness and co-ordination in a fun non intimidating environment.

 Join Heartmoves and Succeed to increase physical activity, maintain a healthy lifestyle , continue your exercise after rehabilitation, or just to meet new people.

 Heartmoves classes can be adapted for anyone from the young to the older adult.

 For more information on the Heartmoves Program please click the photo:

heart-moves

Location: Chisolm Community Centre, 15-19 Halley St, Chisolm

Day: Thursday

Time: 6 – 7pm

Cost: $10 per session

For more information, or if you wish to join in at anytime please do not hesitate to contact us.

Scott Williams

CEO, Managing Director Succeed

Strength Training for a Higher Metabolism

Tuesday, July 7th, 2009

By: Scott Williams the Fitness Expert

 The term strength training refers to developing muscle strength and endurance through resistance (weight) training. Muscle strength refers to a one-time maximum effort of force that one applies in a movement of a single muscle group. Muscle endurance is the ability of muscles to apply a sub-maximal force repeatedly or to be exercised over an extended period of time. Common body weight exercises that build both muscular endurance and strength are push-ups, chin-ups, a variety of machine exercises, and lifting free weights.

 Strength training will prevent muscle tissue from declining as you get older. Contrary to popular myth, however, strength training will not make you bulky unless you set up a strenuous program that’s geared to that particular purpose. Yes ladies it is virtually IMPOSSIBLE for you to ‘BULK’ unless you actually train for that and even then it is a hard road for you.  That is where a personal trainer really comes in handy for you.

nadia-castellas-feature

 Keep in mind that the main metabolic difference between aerobic (exercise that uses oxygen during performance) and anaerobic strength-building exercises is that while aerobic burns more body fat during the actual exercise, anaerobic exercise continues to cause calories and body fat to burn for quite a while after the session is over. For this reason, anaerobic exercise has a far more dramatic effect on your resting metabolic rate.

 Scientists have only recently begun to recognise this benefit of anaerobic exercise. Training for musclur strength has been popular for many years among bodybuilders and professional athletes, but the general population is now finding its way into many of the gyms in Australia.

 One of the main benefits of strength training is that it builds the density of muscle – and the more denser the muscle, the more calories that are burned up. As we age our metabolism decreases by about  ½ percent every year, from when we hit our thirties. When you consider every pound of muscle burns 50 calories a day, it’s easy to understand the contribution that muscle makes to losing weight quickly and effectively, and keeping it off in the long run.

 For every pound of fat that you replace with muscle, you’ll lose a half a pound of body weight. We burn off calories both during and after exercise, even as we sleep, watch TV, or read a book. Strength building exercises fire up our “furnace” and raise our resting metabolic rate.

Be sure to always seek the professional help of a personal trainer for a program to suit your individual needs.

We have 13 trainers to choose from all over Canberra so if you need any help, don’t hesitate to contact us.

E:   enquiries@succeed.com.au

The Succeed Team

Why you Should Weight Train

Monday, June 22nd, 2009

By: Scott Williams

Want to get a whole lot more out of life?

golf

 By undertaking a strength program you can help to combat diabetes, and it is a well known fact strength training improves glucose tolerance in people who have type II (adult onset) diabetes. Strength training combined with a sensible diet can level out glucose levels to the stage where a person with type II diabetes is no longer dependant on insulin.

 A combined weight training and cardiovascular program elevates your resting metabolic rate, which helps burn more calories at rest ( a good thing). The more muscle the body has the faster the metabolism works! Between the ages of 20 and 40 the average woman loses 3.6kg of muscle and gains 10kg of fat. Men between 20 and 80 lose up to a quarter of their muscle mass. Studies show, people doing a combined program can increase strength by 43% in the arms and shoulders and 22% increase in leg strength.

 Weight training also benefits people with arthritis as it gives a reduction in joint pain and fatigue and a big gain in strength. Recent studies conducted at Tufts University and The University of Nebraska, both show that strength training work caused significant declines in arthritis activity.

 Weight training develops muscle strength that supports the joints.

 WHAT YOU DON’T USE…. YOU’LL LOSE– as we get older our muscle and bone density decrease, weight training can turn all this around as it stimulates new tissue growth for both the muscles & bones ( a very good thing). On average people who lift weights and do regular cardiovascular exercise, have bones that are 46% more dense than our sedentary counterparts.

 Research shows that weight training causes fewer heart symptoms. It yields better coronary artery flow, greater muscle strength and less fatigue. It is scientifically proven that just by starting a weights program you can cut the risk of heart disease by up to 23%.

 Just by doing some basic weights/exercise, it can make simple tasks like carrying groceries, getting up & down or in and out of a car become much easier.

shopping

 By exercising regularly you will have more energy, sleep better, be more alert and become more active.

 Exercise doesn’t need to be complicated – it just needs to be regular. The following are some examples of how exercising can be made easier:

  • – organise fellow staff members for lunch time activities – bootcamp classes, various sports
  • – start a walking/running club at lunchtimes
  • – participate in a workplace fitness program
  • – join a local health club
  • – hire a Personal Trainer
  • – increase incidental exercise (ie. park the car further away, walk to work, take the stairs not the elevator)

 If you would like to organise a staff exercise program, or an exercise program for yourself, please do not hesitate to email me with your enquiry.

Make it a Habit

Wednesday, June 17th, 2009

Do you have trouble getting motivated to exercise?

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Do you wish there was something you could do about it?

Do you think it’s your willpower that just doesn’t measure up?

What if there was a way for you to develop your willpower?

What if I could give you a few little secrets that you could use to create motivation and put to use to reach your fitness goals? Well if you’re willing to supply just a little bit of desire and a little bit of effort, I’ll teach you how to develop an unstoppable motivation and willpower that your friends will envy.

The key to your success is a simple five letter word… and that word is habit. This is our number one goal! Yes! Our number one goal is to create the habit of exercise and our improved fitness will be a by product of accomplishing this. How are we going to do this? We are going to break this down as far as necessary. And you will be the one who determines just how far that is. What do I mean by that? Well virtually all exercise consists of either steps or repetitions. Think of your favorite exercise. Is it walking? Then it can be broken down to steps… (or time spent) right? Is it push ups? Then it can be broken down to repetitions. Get the idea? So if we are to succeed at creating the habit of exercising, technically we only need to take “some” steps or to do “some” repetitions on a regular, consistent basis.

You might be thinking, come on now… how is taking a few steps or a few repetitions going to help me reach my fitness goals? Stay with me for a minute. Most people who fail at reaching their fitness goals, fail because they lack motivation. And the reason they lack motivation is because their holding the wrong picture in their mind. Both of how you perceive exercise and how you perceice yourself, plays a big part in the picture….. Always remember, something is better than nothing.

I begin by telling myself that I am going to do “one set” of my favorite exercise (the leg press) and then after giving myself two or three minutes to recover from that set, I will then ask myself if I want to do more. Nine times out of ten I do! And if I don’t I can still feel good that I did that set and strengthened the habit of exercise. Surely anyone can do a “single set” of their favorite exercise and create the habit of doing so. Make the goal creating the “habit”… not the workout!!! We can always increase the steps, the reps, the number of sets, the exercises and the time spent anytime we want to! And I encourage you to do so… whenever you feel like it!

We need to keep in mind that not all workouts have to be maximal. Start each workout with just one set of your favorite exercise. Wait 2 or 3 minutes and while you’re waiting, praise yourself for accomplishing that set. You’ve just included some exercise in your day. Doesn’t that feel good? You have taken the first step to creating a habit… a very good habit. And each time that you do this you are strengthening that habit. Now, ask yourself if you feel like you want to do more. If not… stop. If so, repeat.

Many people get to the gym and turn around and go home because they just don’t feel up to working out that day. But many of us have found that if we just submit to doing a set or two of something, we begin to feel like doing more.

Habits begin like flimsy cobwebs at first and are strengthened day by day to become like unbreakable cables to strengthen our lives. What happens is once you get started, you will begin to feel the endorphins rush and most of the time you will “feel” like doing more. I kid you not! Try it!

Here is a poem that I came across recently that seems appropriate for this article. I hope you enjoy it.

Who am I?

I am your constant companion.
I am your greatest helper or heaviest burden.
I will push you onward or drag you down to failure.
I am completely at your command.

Half the things you do you might just as well
turn over to me and I will be able to do them
quickly and correctly.

I am easily managed –
You must merely be firm with me.
Show me exactly how you want
Something done and after a few lessons
I will do it automatically.

I am the servant of all great men;
And alas, of all failures, as well.
Those who are great, I have made great.
Those who are failures, I have made failures.

I am not a machine,
Though I work with all the precision
Of a machine plus the intelligence of a man.
You may run me for a profit or run me for ruin –
It makes no difference to me.

Take me, train me, be firm with me,
And I will place the world at your feet.
Be easy with me and I will destroy you.
Who am I? I am habit!
– Anonymous

 Looking for a Personal Trainer or Bootcamp in your area? Go to our website today for more details: www.succeed.com.au . Email your interest and we will give you a FREE Personal Training session, just so you can see what actually does happen.

Beginners Guide to Fitness

Tuesday, June 16th, 2009

What to do when you are ready to get in shape?

So you are finally ready to turn from your couch potato ways, and trade your T.V. remote in for a dumbbell! Congratulations, and welcome to the wonderful world of fitness! I commend you on your resolve to lose weight and get into shape! Now where do you begin? These days there sure is a lot of talk about diet and fitness, whether it is a new diet pill or piece of exercise equipment. It is enough to make your head spin, and certainly enough to confuse the beginner. Take a deep breath, and follow these simple tips to go from being a fitness beginner to a pro!

TIP #1: GET MOVING

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

TIP #2: STRETCH

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

TIP #3: CLEAN YOUR DIET

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

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

TIP#4: FIND A GYM & PERSONAL TRAINER

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

TIP #5: FIND A BUDDY

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

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

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

Ways to Fit Fitness into Your Life

Tuesday, November 18th, 2008

 

 

Everyone is pressed for time these days. It does not have to mean that fitness can’t be a part of your life. In as little as 10 minutes a day, you can begin to make positive changes to your body.

People often have an all or nothing idea about exercise. They feel that if they can’t fit in an hour of exercise that they will do nothing instead.

Successful business people make fitness an important part of their lives. Try scheduling your time to exercise like you would any other appointment.

If you are struggling to fit exercise into your day, try these fitness tips:

1. Tackle one body part per day, and perform as many reps as it takes to reach failure. Or set a rep goal for yourself and do as many sets as it takes to reach you goal.

2. Exercise will you watch TV. Why not do some crunches or squats while watching the tube? Anything you can do at the gym sitting down, you can do in front of the TV.

3. Superset your workouts. put two exercises together and perform them one after another with no rest in between. YOu can either do a mixed superset of an upper and lower move combined, or you can choose two opposing muscle groups like chest and back.

4. Combine 2 moves into 1. Anytime you perform a lower body exercise and your arms are not involved you miss out on a time saving opportunity.

Try performing a lunge with a bicep curl, or lateral raise. Or a squat with on overhead press.

You could create an entire workout around this concept and divide up your body parts and exercises so that you keeps things fresh.

5. Circuit Training. Select a number of exercises for you entire body and perform them as a circuit with little or no rest in between. Repeat as time allows for 2 – 3 circuits.

People will always find excuses to not exercise. These tips show you how to fit exercise into the busiest of schedules and get the benefits of regular exercise.

It’s not about finding the time to exercise, it’s about MAKING the time to exercise. No matter how busy you are. It’s always better to do something than nothing.

The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.

Looking for some help?

Then why not look at getting a group together for a personal training session. Email enquiries@succeed.com.au today for a FREE session.