An hour spent one on one… a long time to spend with someone you don’t know terribly well and a long time to be spending at high intensity to burn big calories, to lose weight, to get the results that you’re coming for and, of course, stay motivated.

That’s what made us ask: how do we get better results for our clients in a shorter period of time… 30 minute workouts!

Here’s why they work:

“I don’t have the time” is no longer an excuse: 30 minutes of activity at a high intensity three times a week will get you great results.  And an hour and a half out of a 168 hour week is not hard to commit to!  Now that’s what we call good time management!

Anyone can maintain 30 minutes of high intensity exercise: Can you work at a high intensity for one hour?  Unless you’re an elite athlete, no you can’t.  Even some of the best can’t sustain a high heart rate for more than 25-30 minutes.  That’s why we aim for 30 minute workouts – they’re short, sharp and, of course, they stay interesting.

Your trainer will remain 100% focussed on YOU: Do you really need a Personal Trainer to stand next to you while you do 20 minutes on the treadmill?  No, of course not!  You want a 100% focussed trainer (not someone who’s eyes are wandering around the Cardio Room while you talk about the weekend) and that’s what happens in a 30 minute workout.  100% attention is crucial, because it’s a small movement that may cause a back injury.

It eliminates unnecessary small-talk: An hour long session leaves a lot of room for chit-chat, which isn’t always easy with someone you don’t know that well.  Instead of small-talk you get a focussed, efficient workout with no time wasted.

Your back pocket feels the benefits: You pay less for a 30 minute session than you would for an hour, when you can technically get the same result… it’s a no-brainer.  Wouldn’t you rather pay less for a packed to the hilt half hour session, rather than pay someone to coach you through every stride or pedal stroke in the Cardio Room.  You can do that on your own.

You get a quality workout: What you do need a trainer there for is the quality side of the workout… you need guidance when you move into resistance training, interval training or functional exercises so you get great results.  That’s when you need someone coaching you through the movements, to encourage you and teach you to activate the right muscles for the right exercises.

It’s so much less daunting for first-timers: Imagine you’re a first time exerciser… you’ve just taken the brave step of signing up for a Personal Training session and your first workout is 60 minutes!  That’s far too long for a beginner, dangerous and no doubt extremely unenjoyable for a first time exerciser.  30 minutes helps them ease into exercise and psychologically isn’t a difficult barrier to get over because 30 minutes seems achievable.

That’s why at Geelong’s Gym we focus on 30 minute Personal Training sessions.  Because, quite simply, it’s the best way to get results, fit exercise into a busy lifestyle and keep workouts interesting, relevant and effective.

The Geelong's Gym Team at the start line of Tough Mudder...

A team from Geelong’s Gym, consisting of a mix of Personal Trainers and members, recently entered the Melbourne event.  Emily Hayward, one of our trainers, shares what the experience was like…

“Ice baths, fire, Berlin wall after Berlin wall, electric shocks, 20km run, covered in mud – Sounds like fun!!!!  Well this was only a portion of this hardcore event the MUD YA MUM team took on in Phillip Island on March 31^st. The dynamic team Nathan Moore and I led, aged between 20 -50 years old, made a pact from day one of training, that we WILL get every team member across the finish line.  Sessions were planned specifically to prepare our bodies for the obstacles we were to face on the day. This included gymnastics centres, Zone 10 training, launching into Eastern Beach followed by kilometres of running, crawling in sand, running in water and hill sprints with tyres.

Emily and Mel take on one of the challenges

On the day we were faced with many challenges we couldn’t prepare for such as cramping and injuries which occurred whilst competing.  But nothing stopped us – we stuck to our word and crossed the finish line together!

Through the electric shocks

The most rewarding part of participating in this event is not the end result but the journey we took along the way.  I remember pulling strangers out of a pipe and them helping me, Annie stopped on several occasions to help massage cramping bodies whilst the boys had to lift and pull us over several walls, then get themselves over.  We even added a new member to our team five minutes before we started as he was doing it on his own!

If you ever get the chance to participate in Tough Mudder – do it. You take home the satisfaction of not only completing this awesome event but the real meaning of ‘TEAMWORK’.”

At the finish line!

So today I’d like to share with you a blooper reel, because it turns out our Personal Trainers are human after all… even if they sometimes give off the impression of being sadistic drill sergeants intent on inflicting pain!  Just kidding, they’re really not that bad!  The journey to health and fitness was never meant to be an easy one… truly!!

Just like you, our trainers have their own story to share about why they do what they do.  We gathered them together and asked them to explain why they became Personal Trainers, what inspires them and what makes them tick as a trainer.

You would think that such a passionate team of motivated and energetic trainers would have little difficulty verbalising… not so!!  Apparently all it takes to bring them to their knees is a simple Sony Handy Cam.

Without further ado… here’s the Personal Trainers’ blooper reel…

Don’t worry… you’re not alone.  Sometimes when you look at your plate of “healthy” food it just seems so uninspiring.  So what do you do?  You follow it up with a delicious slab of cake, bowl of ice cream or something equally fattening which completely undoes what you were trying to achieve with your healthy veggies.

So what’s the solution?  I’m sure it would be a whole lot easier to eat healthy food all the time if it got your taste buds tingling.  So, here are a few tips to make your plain old veggies taste great:

• Make a vegetable soup – but instead of boiling the veggies in stock, roast the tomato and pumpkin with olive oil and a few cloves of garlic and watch your soup come to life.
• Stir fry your greens in a little peanut oil and sprinkle some sesame seeds over the finished product to add some extra flavour.
• Add a twist to some traditional favourites – make your lasagne healthier by substituting the meat for roast veggies and pesto or try making a pizza with avocado and mixed beans.
• Make a vegetable risotto with roast pumpkin, roast capsicum, fresh basil and baby spinach… not only will it smell great, it’ll taste great too.
• Blanch baby carrots and serve them with a drizzle of honey.

There are many other ways you can make your vegetables more interesting… try a little creativity and see what you come up with.  And I guarantee if they taste great, you’ll find it much easier to stick to a healthy eating plan!

The ridiculously huge, calorie laden KIDZ breakfast

Jester Diner is challenging its patrons to eat their 4kg KIDZ breakfast in 60 minutes.  It’s made up of 12 pieces of bacon, 6 eggs, 12 sausages, 2 hash browns, sauté potatoes, mushrooms, beans, tomatoes, 4 servings of black pudding, 4 pieces of bread and butter, 4 pieces of toast and 4 pieces of fried bread!

Containing at least 6000 calories, I feel a heart attack coming on just reading all those ingredients!!  And in fact, Professor David Haslam from the National Obesity Forum has said the meal could lead to heart disease, diabetes and a stroke.  It’s even possible to die after eating the breakfast in one sitting, though very unlikely.

And before you even start to think about trying something similar to this massive breakfast, take a moment to consider how much exercise you would have to do to work off 6000 calories.  I’ll give you a hand with that thought process… the average person burns around 500 calories an hour, so to work off one serve of the KIDZ breakfast or similar, you’re looking at 12 hours of exercise!!!

Anyone think that’s worth it?!  Thought not!

Well, wonder no more… ‘cos here he is in the flesh to remind you about the massive Anniversary Sale going on at Geelong’s Gym this month.

We had a great time doing this video and we hope you enjoy our fun approach to our big Sale.  We’re hoping to do more fun videos in the future, so you can all get a look at who we really are as people.  Keep your eyes peeled for the forthcoming video we’ve created with our Personal Trainers… just a heads up, most of them don’t have a clue how to dance!!

And if you’re really lucky, you may just get to see the Crazy Canadian again!

Karen Binks, our new Exercise Physiologist at Geelong's Gym

Karen is an accredited Exercise Physiologist (EP) and Nutritionist with twenty years experience in the health and fitness industry.  Her extended working background includes nursing, mental health, health education and group exercise facilitator.  During her career, Karen has developed a comprehensive understanding of the barriers that limit individuals from achieving good health and it is her passion to break down those barriers.

In her role, Karen specialises in the prescription of physical activity to assist in the management of a multitude of health related issues.  The skill set of an Exercise Physiologist can assist a broad range of individuals from apparently healthy people to those with complex medical conditions and needs.

We are delighted to be one of the first Gyms in the Geelong region to have an alliance with medical practitioners, who directly refer patients to Karen.

Rebates available:

• Chronic Disease Management (CDM)

Your GP can refer you to an EP for a maximum of five sessions per calendar year.  Medicare rebates apply.  Bulk Billing available for Pensioners and Health Care Card holders.

• Group Services for Type 2 Diabetes

If you have Type 2 Diabetes, you may be eligible for Medicare rebates.  Up to eight group sessions per calendar year and one pre-exercise health assessment can apply.

• Private Health Insurance

Many health funds provide rebates for services provided by accredited EPs.  Contact your Health fund provider for details or click here for recognised providers.

H.E.L.P. Exercise Physiology is recognised by Worksafe, Department of Veterans Affairs (DVA), Commonwealth Rehabilitation Services and Traffic Accident Commission (TAC).

Before even thinking about dieting, consider some basic principles about weight control first.

We all know that losing weight and then maintaining that weight loss is not easy, particularly if we take the perspective of “going on a diet” for a short period of time to lose a few kilos.  Before long, we almost inevitably find ourselves going back to our old lifestyles that put the weight on in the first place.  Whatever the latest fad diet is – be it the low carbohydrate, low sugar, low fructose, low fat, blood type etc – the truth is that, in the long run, chances are you won’t be able to stick to it due to overwhelming feelings of hunger, boredom, inconvenience or the fact that it clashes with your deeply ingrained familial and cultural beleifs.  The bottom line is that in the long run, “diets” don’t work.

WHAT HAS BEEN PROVEN TO WORK?

Eat your way to weight loss with fruit and veg!!

In order to successfully lose weight and keep it off you basically have to eat and drink less and move more – sounds so simple, doesn’t it?  The devil is in the detail, of course.  Making small sustainable changes to your lifestyle that do not dramatically change the types of food you like, don’t cost too much, and don’t take up too much of your valuable time are the best way to go.  Your weight loss goals should also be realistic.

WHAT’S REALISTIC WEIGHT LOSS?

0.5 – 1.0kg of weight loss per week is optimal – that way it’s fat that you are losing, not water, muscle, organ or bone.

SO WHAT NEEDS TO BE DONE?

1/ SWAP IT, DON’T  STOP IT

Rather  than buying the latest diet book and taking on a completely alien eating plan, take a good look at your current diet and see how you can make a few sustainable changes that will not ruin your family and/or social life, nor cost you a bomb.  The “Swap it, don’t stop it” approach works best in the long run – prohibition has never proven successful.

2/ EAT AND DRINK FEWER KILOJOULES

The average Australian man consumes about 10,000 kilojoules (kJ) each day, and the average woman consumes about 8000kJ/day.  To lose around 0.5kg of body fat per week, you need to eat around 2000kJ a day less, or consume about 25% less kJ each day.  This can be achieved by swapping to  lower kJ versions of your favourite foods or just eat smaller portions (or both).

3/ WATCH WHAT YOU DRINK

Soft drinks, fruit juices and alcohol are all concentrated sources of kJ, so to lose weight you should limit them as much as possible.

Eating vegetables and fruit can help you lose weight.

Excerpts from an article by Claire Sullivan, BSc, Adv Dip HSc (Nat), Grad Dip DD – Research and Development Manager Health World Australia Metagenics Update, December 2011/January 2012, p5

Optimising phytochemical intake may be a useful strategy to enhance results in weight reduction programs according to a joint research project from the University of Florida and the University of Virginia.

Phytochemcials are bioactive compounds present in plants  – consuming a diet high in these phytochemicals “move our cells into a protective state”.   Whereas a diet lacking these phytochemicals “moves” our cells toward dysfunction.

Today’s diets are frequently deficient in the fruit, vegetables and plant based foods that are a source of phytochemicals, and this research examined the relationship between phytochemical intake and weight gain and inflammation.

The researchers recruited 54 men and women aged 18 – 30 who were divided into two groups based on their BMI;

• normal weight individuals – BMI < 25 kg/m²
• overweight individuals – BMI ≥ 25kg/m²

Each participant completed a three day diet diary on two separate occasions, for dietary analysis to determine the Phytochemical Index (PI) of their diet.

The researchers made some fascinating discoveries:

• Despite the difference in BMI there was no statistically significant difference in the daily calorie (kJ) intake between the two groups.
• The normal weight group had a 10.3% higher PI compared to that of the overweight group (PI values decreased progressively with increasing weight)
• Overweight and obese subjects consumed fewer servings of green leafy vegetables, green vegetables, fruits, and wholegrain breads than the normal weight subjects
• Inflammation levels were higher in the overweight group compared to the normal weight group
• Among all participants significant inverse relationships were found between dietary PI value and BMI, body weight, waist circumference, and body fat percentage.

Phytochemical consumption is known to have many health benefits.  This study reveals that phytochemical intake reduces steadily as weight increases, despite total calorie (kJ) intake being equal.  This indicates that in the context of weight management there are additional benefits to eating fruit and vegetables beyond the fact that they are relatively low in calories.

The healthier you are, the less your insurance is going to cost!

It is important to remember that when providers offer life insurance cover to consumers, they have to take into consideration the likelihood of a claim on the plan when they are calculating the cost of cover. With vehicle insurance, younger and inexperienced drivers are usually charged far more than those who have been driving for years because the risk of them having an accident and making a claim is higher. With health and life insurance, those who lead unhealthy lifestyles are charged more than those who lead healthy lifestyles because the risk of them contracting a serious or fatal health problem is higher, thus the risk of a claim being made increases.

In order to reduce the amount that you pay for your cover it is important to try and maintain a healthy lifestyle. Of course, this is not the only reason you should aim to lead a healthy lifestyle – the most important reason behind doing this is to reduce the risk of health problems, increase the chances of a longer and happier life, and improve your overall quality of life. Being able to get cheaper health and life insurance is an added bonus that makes it all the more worthwhile to strive to lead a healthier lifestyle.

Ways to improve your lifestyle and reap the benefits

There are many ways in which you can improve your lifestyle depending, of course, on what your lifestyle is currently like. Making these changes, even on a gradual basis, can help to make a big difference to your health and quality of life. Also, they can often lead to far more affordable cover if you are thinking of taking out cover such as life insurance, as you will be reducing the risk of health issues, fatality and claims.

Some of the ways in which you can reduce the risk factor when it comes to claiming, thus reduce the cost of cover, include:

• Cutting out smoking: As we all know, smoking is a lifestyle choice that is not only extremely expensive but also extremely bad for your health. Smoking can lead to all sorts of health problems, most notably cancer, which means that the likelihood of you making a claim on your life insurance if you smoke is significantly higher than if you do not smoke. This is why life insurance providers charge far more for smokers than for those who do not smoke. Even if you have smoked in the past, by quitting this habit you can still reduce the risk of health problems and claims, which means that you can still reduce the cost of your life insurance premiums
• Addressing your diet: If your diet is packed with calorie laden, fat laden, processed foods there is a high chance that you will suffer from weight problems and the associated health issues that can come with this. Obesity has become a big issue over recent years, as people turn more and more to highly processed, high fat foods, and this increases the risk of all sorts of health issues from diabetes to heart attacks. This, of course, means that you are more of a risk to the life insurance company and you will therefore end up paying more for your cover. By improving your diet and getting down to a healthy weight – and then maintaining that healthy weight – you can significantly improve your health and cut the likelihood of a claim being made on your life insurance, which will equate to cheaper premiums
• Getting some regular exercise: Many of us are guilty of failing to take enough exercise these days – in fact, many of us take little or no exercise at all, which can affect our general health and weight. Making sure that you take regular exercise, whether it is jogging around the block, going swimming, joining the gym, or any other form of exercise, you can improve your health considerably, shed excess weight and keep it off, and cut the cost of your life insurance into the bargain
• Reducing your alcohol intake: Whilst many people like to get home from work and have a few alcoholic drinks, this is something that can get out of hand without us even realising. Exceeding recommended alcohol intake levels can have a negative impact on your health, can add to weight issues and can lead to serious health issues. By reducing or cutting out alcohol, you can improve your health, reduce the risk of issues such as liver damage, help maintain a healthier weight, and cut the cost of your life insurance cover by reducing the risk of a claim.

This article is from Will from Life Insurance Finder.

Perhaps we should be asking ourselves why we’re so tired all the time!!

Yikes! Consuming energy drinks all the time just can't be good for us!

Maybe you avoid the drinks which are high in sugar and so you might be wondering, “What’s so bad about energy drinks?” That’s a fair question… so here’s what the experts have to say about it:

1.  Decaf Energy Drinks

Some people choose decaf energy drinks thinking they’re healthier than the caffeine based ones.  But if there’s no caffeine, what provides the energy boost?  Usually it’s B vitamins.  What’s wrong with consuming more vitamins, you ask.  Well, a decaf five hour energy shot, for example, contains several thousand times your daily recommended B12 and B6, plus 100% of your folic acid.

But, despite all those B vitamins you won’t get a big boost, because the energy provided isn’t stimulating like caffeine.  And, if you eat fortified foods or take multivitamins, energy drinks such as these could send you over the folic acid edge, which over time could raise your cancer risk.

2.  Coffee Energy Drinks

Coffee is a relatively safe product and so people often assume coffee energy drinks are a safer option.  However, what you’ve got to look out for here are the other ingredients included in these coffee energy drinks.  Very often they include extra boosts, such as panax ginseng, which can  cause abdominal pain and headaches!

3.  Energy Shots

Americans spent a massive $1.3 billion on energy shots in 2011!!  These shots contain all the stimulants of large energy drinks, but often, because they’re so small, people drink more than one and then can’t get to sleep at night!

So, what are the alternatives if you really need a pick-me-up to get through the day?  Here are a few suggestions:

1. Make a cup of coffee – not only will you get the caffeine boost, but coffee can lower your risk of developing depression, diabetes and Parkinson’s disease.
2. Eat a protein rich snack such as a handful of almonds - protein helps increase insulin production and insulin can have an alerting effect.
3. Drink Juice – juice contains a whole stack of natural vitamins and it’s devoid of all those additives in energy drinks.
4. Grab a bottle of Tea – the combination of caffeine and theanine can boost alertness without raising your blood pressure as much as caffeine does alone.

Information in this post sourced from Men’s Health.