Have you ever worked with a personal trainer before at a gym? Have you always wanted to? Fitbodz has an awesome team of personal trainers at the gym that can help you meet your health and fitness goals today. Let’s look at a few reasons why you should hire a personal trainer today.

If you think personal training is expensive, have you considered the lifetime costs of health-related conditions like diabetes, heart disease, and obesity? Chances are medications for those conditions will cost you a whole lot more than a few sessions with a personal trainer. Let’s look at a few reasons why you should hire a personal trainer.

Why You Should Hire a Personal Trainer

Accountability

Raise your hand if you’ve packed your gym bag to lift weights after work, only to drive straight pass the gym because you’re tired?

We’re all human. When we’re tired or having a bad day, we all just want to go home and sleep.

The only person you’re holding yourself accountable to in this situations is yourself. But, if you hire a personal trainer, you have another person holding you accountable for your workouts. As humans, we rarely want to disappoint other people. A personal trainer will hold you accountable for your workouts and make sure you’re making progress towards your goals.

Decrease Your Chances of Injuries

Working out and getting healthy does have some associated risks. However, the benefits do outweigh the risks, so you can’t use that as an excuse.

Strength-training exercises require proper form, otherwise you can hurt yourself. Certainly you can watch YouTube videos or some of the ‘meatheads’ at the gym and copy them. But, are you doing those exercises correctly?

A personal trainer will not only teach you the proper technique, so you don’t end up hurt yourself in the long run, but can also serve as another set of eyes. Personal trainers are practised at observing body movement and weaknesses in human bodies. While you might think that you’re capable of the Overhead Shoulder Press, your personal trainer might notice that your right scapula isn’t tracking correctly, saving you from months of physio following a torn rotator cuff.

Personalised Program to Help You Reach Your Goals

Everyone is different. You’ve probably heard this since Kindy. Well, it’s true. Just because your friend can bang out 100 burpees followed by 25 chin-ups doesn’t mean you can or should too. Your fitness plan is going to be different from everyone else’s because of your body type, goals, and lifestyle.

Sure, you can always go online and print some cookie-cutter exercise plan that will probably work for a while, but eventually it doesn’t. A personal trainer will customise a personal health and fitness plan based on your unique goals, body type, and lifestyle. He or she will create a plan for you based on your specialised needs and capabilities.

Hiring a personal trainer is an investment in your health. Not only will you reduce your chances of developing an injury by performing an exercise wrong, but you will have an unique plan designed just for you based on your goals and body type. Stop into Fitbodz today and talk with our team of personal trainers. We’re here to help you!

 

Cardiovascular exercises, or cardio, is a form of aerobic exercise that raises your heart rate for an extended period of time to improve your overall fitness and stamina. It’s also a good way to burn kilojoules, which can lead to weight loss. So, of course, many in our fitness community ask us, “What’s the best cardio for weight loss?”

There are many different forms of cardio exercise, from running to cycling to even jumping rope. So, which is the best cardio for weight loss? Actually, any form of cardio exercise done at a moderate intensity has been shown to burn calories.

However, cardio exercise has other benefits worth discussing too. It strengthens your respiratory and heart muscles, making them stronger. It increases the total number of red blood cells in your body so you can move more oxygen throughout your body faster. And it can also reduce your stress and increase your overall mood after a long day at the office.

Different Levels of Cardio

Cardio activity can be broken down into two levels of intensity: low-to-moderate and high intensity. Each level is defined by the percentage of your maximum heart rate, but we won’t go into that today. Just remember low-to-moderate intensity cardio is less stressful on the joints and burns fat directly. High intensity cardio will burn more total calories and more total fat as a result.

Low-to-moderate cardio activity can include anything from walking to cycling to swimming. An hour of walking can burn upwards of 400 calories and is low-impact, making it great for obese people looking to start losing weight. Cycling, whether indoors or out, is low impact cardio exercise that can burn close to 600 calories an hour.

Running is another form of cardio exercise considered high intensity and high impact because is weight bearing. Running isn’t for everyone, especially those with back or joint issues, but it is a great way to burn almost 600 calories per hour!

The Best Cardio for Weight Loss

There is no right or wrong form of cardio to burn calories. The best form of cardio for weight loss is the one you like doing. If you hate running, then don’t do it. You can choose anything from kickboxing to rowing to swimming. Just choose something you enjoy doing and you’ll most likely stick to doing it regularly.

In order to burn calories and lose fat, you need to do cardio on a consistent basis. If you’re just starting out, then aim for at least three times a week for between 20-30 minutes. From there you can built up to 4-5 times a week for an hour. And don’t be afraid to change it up. You can walk one day and swim another. Pretty soon you’ll see the weight fall off.

Strength training is arguably the best thing you can do for your body after eating a healthy diet full of fruits, vegetables and lean protein. Unfortunately, too many people at the gym either don’t do it or do it wrong.

Strength training can mean anything from traditional weight training to body weight training to boot camp classes. No matter which method you choose, strength training has multiple benefits for your physical and mental health. Let’s check out 5 reasons now!

Good Reasons for Strength Training

1. Strength Training Makes You Stronger

This benefit of strength training is obvious: Strength training makes you stronger. Proper strength training rebuilds and grows new muscle tissue, making you able to lift more weight over time. This doesn’t just translate into lifting heavily dumbbells but to benefits improving your everyday life.

For example, have you ever wanted to carry your 8-year-old child up the stairs without panting or stopping to put him down after the second stair? Strength training can help you get to the top of the stairs!

2. Strength Training Helps You Lose Body Fat

Strength training gives you the biggest return for your investment in exercise. As you lift weights you will start to gain lean muscle. As your lean muscle mass increases throughout your body so too your resting metabolism. In other words, you will burn more calories throughout the day even when you’re in front of the TV watching the latest Game of Thrones episode!

Fitness professionals generally agree that for every pound of muscle you gain, you will burn between 125-250 more calories a day.

3. Strength Training Reduces Your Risk of Injury

While strength training primarily builds muscle tissue, it will also build and strengthen connective tissues like ligaments and tendons. Both ligaments and tendons are important for joint stability. Strong joints can help prevent injuries.

4. Strength Training Relieves Stress and Improves Mental Health

Ever had a bad day at work? Strength training is a great stress reliever! You can lift heavy stuff, throw it around, and grunt out all that negativity. No one will even blink an eye!

Exercise releases endorphins that can help improve your mood and decrease your stress. Numerous studies indicate regular exercise can also reduce anxiety and depression. A win-win!

5. Strength Training Lowers Your Risk of Heart Disease, Diabetes and Death

Just being active reduces your risk of multiple chronic health conditions like heart disease and diabetes. Cardio exercise is definitely the best for getting the heart pumping but a 2010 study indicated resistance exercises could offer greater benefits from increased blood flow to active muscles. Experts recommend combining the two for the best chance of reducing your risk of heart disease.

Strength training is a great way to help control blood sugar levels. When you lift weights your muscles use glucose from your bloodstream as fuel to power them. Strength training also promotes weight loss, which is an important goal for many diabetics or those looking to reduce their chances of developing diabetes.

According to research published in the American Journal of Epidemiology (Am J Epidemiol. 2018;187(5):1102–1112),

Participation in any form of strength training exercise was associated with a 31 percent lower risk of cancer mortality and a 23 percent lower risk of all-cause mortality —independent of whether the person met aerobic guidelines as well— versus adults who did not regularly participate in any form of strength training.¹

So, ladies and gentleman, it’s time to start strength training! There are just too many benefits not to pick up a weight or do a push-up. Become the healthiest, strongest and most bad-ass version of yourself today!

Yoga is a great physical and mental form on exercise. While many gym rats might shudder at the idea of taking a yoga class, it is great for beginning and experienced gym-goers. Yoga is a very accepting practice open to all ages and fitness levels. There are many benefits of yoga.

Yoga has numerous health benefits. It’s a great low-impact form of exercise that helps stretch out and tone your muscles. After a long day’s work, it’s great for stress relief and can even help you sleep better at night. Let’s look at five reasons why yoga is great for your mind, body and soul:

Top 5 Benefits of Yoga

1. All-Round Fitness and Strength

While it may look like easy stretching, perhaps useful for warming up before a workout, the yoga poses require a great amount of strength. Yoga helps elongate your muscles through its many poses and builds overall body strength. With practice you’ll be able to hold poses longer and deeper. If you really stick at it, you may even eventually hold your entire body weight in arm balance poses like crow.

2. Stress Relief

Among the many benefits is the fact yoga is great exercise for the mind and for the body. Just a few minutes of yoga a day can help rid the body of stress that accumulates during the day. Yoga focuses a lot on breathing and mediation, which are both effective techniques for managing and releasing stress.

3. Increased Flexibility and Better Posture

Practising yoga regularly stretches and tones all the muscles in your body, making them strong, supple and flexible. In many yoga poses, you’ll find you use little muscles you never knew you had. These little muscles tend to be stability muscles for proper posture and healthy joints. Yoga can improve your posture when you sit, stand, sleep and walk. It can potentially reduce aches and pains, like back pain.

4. Improved Balance

As one can imagine, yoga requires good balance. Standing on one foot, or balancing your body weight on just your hands, is not easy. Regular yoga practice increases your proprioception, or the ability to feel what your body is doing and where it is in space. Good balance is especially important in older adults.

5. Better Sleep

Yoga is great stress relief and a break from your hectic lifestyle. Yoga, especially yoga nidra, can help you sleep better. Yoga nidra is a form of guided relaxation that provides downtime for your nervous system which is constantly being stimulated throughout the day.

Another of the benefits of yoga is you’ll sleep deeper and better.

Yoga is a great form of exercise for anybody. It has numerous health benefits, like increased flexibility and strength, and it can improve your sleep. There are many styles of yoga, so pick one you like and practice it regularly to reap the benefits for your mind, body, and soul.

If the connection to meditation and religion/spirituality puts you off, then why not give Pilates a try?

Chances are you were told that you should stretch before a workout. A little arm stretch here and a little hamstring stretch there … good to go. However, over the years, research has determined that old school static stretches are not necessarily the best things to do before your workout. Is stretching before a workout necessary? The better question is what kind of stretching is helpful before you begin exercise?

What Kind of Stretching is Helpful Before a Workout?

Static stretching is a technique to stretch muscles while the body is at rest. Some types of static stretches include the shoulder stretch, side bends, hamstring and calf stretches. These stretches are generally held for about 30 seconds, as that is how long it takes for a muscle to gradually lengthen and muscle fibers to elongate.

Dynamic stretching involves using active movements that mimic your actual workout to warm up and stretch your muscles. For example, many athletes, especially runners, perform dynamic stretches like walking lunges and butt kicks to help activate the muscles used in running.

In a 2012 issue of the International Journal of Sports Physical Therapy, researchers noted,

Stretching performed as part of a warm-up prior to exercise is thought to reduce passive stiffness and increase range of movement during exercise. In general, it appears that static stretching is most beneficial for athletes requiring flexibility for their sports (e.g. gymnastics, dance, etc.). Dynamic stretching may be better suited for athletes requiring running or jumping performance during their sport such as basketball players or sprinters.²

Dynamic stretching can also help reduce your risk of injury and improve athletic performance. Another research study found that university wrestlers who completed a dynamic warm-up for four weeks saw measurable improvements in their strength, endurance and agility. Dynamic stretching reduces injury because you’re not forcing your muscles to stretch, like in static stretching.

If you’re not sure how to start adding pre-workout stretching to your workout, then talk to one of our staff members today or take one of our fitness classes. So, next time you hit the gym, skip the boring old hamstring stretch and try out some leg swings. You might find that you even run faster!

The gym is an intimidating place for many beginners. There are heaps of shiny equipment and fit, sweaty people. Chiselled men grunt while lifting heavy barbells. Women in head-to-toe Lycra are running in sync on rows of treadmills. It might be scary going to the gym for the first time, but walking in will be the hardest part.

What to Expect When Going to the Gym for the First Time

We offer a fitness assessment FREE with every new membership. During our free assessment, our qualified trainers will show you around the gym, show you the equipment, discuss your goals, and provide you with a basic workout. If you’re going to the gym for the first time, this walk-through will help get rid of those nerves you may be feeling.

The Locker Rooms

Once you’ve taken the tour, head towards our locker rooms and check out the floor plan. Our locker rooms have an area to change, shower, and use the toilet. Remember to bring a lock for your valuables while you workout.

Now it’s time to change into your workout clothes and hit the floor. Don’t be shy.

The Stretching Area

Now that you have your workout clothes on, let’s find the stretching area.

We have a designated stretching area with mats in an open space. Sit down and take a deep breath. The stretching area is where you can stretch before and after your workout. If you’re not sure what to do, just ask one of the trainers during your free fitness assessment.

Next, you’ll have the option of either heading to the cardio or strength area. Depending on your fitness goals, you might head to the strength area first, then the cardio, or just the cardio.

The Cardio Area

Our cardio area contains heaps of machines that are built to get your heart rate up and the blood pumping. We only have the best Integrity and Cybex machines, so you know you’ll get a good workout on a quality and safe piece of equipment.

The most popular machine you will see heaps of is the treadmill.  A treadmill allows you to walk or run at various speeds and you are able to adjust the incline.

If you’re looking for something easier on the knees, the elliptical trainer is another great option, as it is a no-impact workout. Step machines are popular with many people, but require good fitness so they may not be best for beginners.

Rounding out the most common cardio fitness machines are stationary bikes. Stationary bikes are a great low-impact cardio workout and a great way to start when going to the gym for the first time.

The Strength Area

Men often dominate the strength area of gyms but don’t be afraid! Strength training is the best thing you can do for your body. Just ask our personal trainers! Strength training burns the most kilojoules and builds muscle.

The strength training area has two sections. One contains resistance machines, which is a good place to start as a beginner. The second area contains all the free weights and cable machines. You’ll find machines for the chest, back, shoulders, biceps, and abs among others. Some body parts have multiple machines to work them. Just pick one machine per muscle group to start. Doing too much too early is a good way to injure yourself.

In our free weights section, you’ll find dumbbells, barbells and plates, benches, weight racks, and bench press stations. Here you’ll see people doing anything from simple biceps curls, Olympic lifting, plyometric and body-weight training.

The Fitness Studio

We offer a packed schedule of fitness classes in our two studios throughout the week. Fitness classes are a great place for those going to the gym for the first time to learn new exercises in a stress-free environment. We have classes ranging from yoga to boot camp to Zumba. When you take a class, just make sure you let our instructors know you’re a beginner. They will help you with exercise modifications and proper technique. If you’re not comfortable doing an exercise or have reached your limit, it’s okay to stop and take a break. Know your limits and stick to them.

And don’t forget to try one of our awesome new functional training classes!

Now That You’ve Aced Going to the Gym for the First Time…

Going to the gym for the first time doesn’t have to be a scary experience. Sure, there are really fit people wearing very little clothing, but they started at the beginning sometime too. The hardest part is getting yourself through the front door.

If you’re still unsure about what you’re doing at any point, then simple ask for help. The team at Fitbodz is here to help you reach your goals!

Are you bored at the gym? Do you regularly ask yourself, “Netflix or spin class?” It’s probably a sign you are due for a new workout.

Your body is smart. It adapts both physically and mentally to your workouts. If you find yourself skipping workouts, not seeing results, or are just plain bored, it’s time to change up the routine because, friend, you need a new workout!

Why You Need A New Workout

You’re Not Seeing Results

Your body adapts quickly to workouts. That’s why it’s important to do more reps or lift heavier lifts as you become stronger. If you find you’re not getting stronger or leaner, it’s probably a sign your body needs a change. Instead of doing the same old workout routine you do every day, try one of our new functional training classes or try out these burpees variations from The Workout Box.

You’re Skipping Workouts

If you’re choosing Netflix over your spin class then, clearly, you need a new workout. Your brain is telling you staring at a television is better than moving your body because you’re mentally bored. Try doing something different. Hit the weight rack or try working out at a different time of the day.

You Have Sore Joints

Workouts are meant to challenge you, not hurt you. If you find your joints hurt after a workout then it’s probably time to change it up. While a certain level of soreness is good, any sharp or radiating pain in joints is not good. You should see your doctor if you’re experiencing any unusual pain.

Stacey Chillemi, over at The Complete Herbal Guide5 natural remedies for joint pain, describes suffered by athletes.

A  New Fitness Goal Needs a New Workout

So, you’ve finally decided to take the plunge and sign up for that marathon you’ve been telling yourself you’re going to run before you turn 40 next year. You should definitely still lift weights, but you’ll want to trade all those boot camp and yoga classes for some quality time pounding the pavement.

Mike Simone, over at HumanFitProjectan interesting 10×10 workout, has that’s likely to challenge those lifting weights.

You’re Bored

It’s okay to admit that you’re bored at the gym. It happens to the best of us. We get into this routine and eventually everything becomes automatic. You use the same weights. You stand in the same spot. Everyone knows your name.

If you’re bored, you will begin to lose motivation and will probably start skipping your gym session. Just change it up. Try something new. Work with one of our personal trainers. Curb boredom before it starts.

It’s completely natural to feel bored or unchallenged during your routine workouts. If you start to feel this way or any other way listed above, just change it up. You’ll feel heaps better! A new workout is like a holiday … okay, maybe not, but it will be good for you anyway 🙂