Exercising & Illness

Posted on April 28, 2013 by Excellent Fitness & Health

Recently, there have been a number of studies assessing the risks and benefits of training with an illness. A study conducted by the Academy of Sports Medicine has discovered a rule which will help keep you safe.

If the symptoms of the infection are above the neck (sore throat and runny nose) it‘s okay to workout at a moderate intensity. Some research suggests that moderate exercise could actually shorten the duration of the illness. The only exception to this rule is a fever. Exercising with a fever can be very dangerous!
If the symptoms of the infection are below the neck (vomiting, nausea or congestion on the chest) it’s not advisable to exercise.

Precautions:

If you have symptoms above the neck and you’re feeling adequate and ready to train make sure you are:

Fully hydrated: Your urine should be completely clear.
Nourished: You should have consumed protein within the last two hours.
Not Shaking: Shaking suggests that the neurological system is overloaded.

Notes:

Minimise cardiovascular training and aim to do more functional exercises which don’t overload the body with heavy weights i.e. Cable Push/Pulls, Cable Woodchops and Swiss Ball Exercises.
Use this down time to complete rehabilitation exercises.
Allow more rest than usual.
Back your judgment! Stop the session if you don’t feel healthy enough to continue and go straight to bed!

Common Mistakes in the Gym

Posted on March 27, 2012 by Excellent Fitness & Health

Forgetting to train your hamstrings which are made up of three muscles. These are often over powered by the quadriceps which are made up of four muscles. Train the hamstrings in both knee flexion (leg curl) and hip extension (deadlift).
Not training in a full range of motion. Every exercise should contain a stretch and a contraction.
Training too much chest and not enough legs. Legs should be your main focus in the gym. The demand that leg training places on your body is enormous. If burning fat and toning up is your goal, your routine should revolve around lower body training.
Avoiding smaller muscles such as the Rotator Cuff. Training the smaller stabiliser muscles will increase your strength and stability in compound lifts such as the bench press.
Taking Bodybuilder style training programs from magazines is never a good idea. Firstly, these programs are usually a one program fits all workout. Secondly, they usually encourage over training and the only people who can get significant results on these programs are people who are using a growth hormone or steroid.
Doing too many exercises in one workout. Aim to shock your body and venture away from the stale three sets of twelve reps theory and train with volume. In a 45 minute workout pick four quality ‘money’ exercises and complete four to six sets of each. The different training method might be just what you need to break through that plateau.
Using pin loaded machines is for beginners. Train for real life circumstances and use free weights. There is never a moment in life when you are sitting on a comfortable chair and you have to push a perfectly balanced and equal object away from you.
Doing long endurance style cardio everyday on the same machine. There is always a need for endurance work as with every other type of training. However, the key is variety. Your aim is to train for as many different situations as possible. Use interval training one day (20 secs on 10 secs off), the next day use a circuit style of cardio and try to complete a mini triathlon (3km Bike Ride, 3km Run, 3km Row), and the final day continue with your endurance training.

The Facts on Vitamin D

Posted on March 9, 2012 by Excellent Fitness & Health

Recently studies have revealed that Australians have some of the longest working hours among developed countries. In 2009, the average Australian worked 1855 hours annually. According to ‘The Australian Institute’ this number surpasses even Japan. With a large number of Australians working indoors, it’s not surprising that over 50% of the population is deficient in Vitamin D.

Correcting Vitamin D deficiency will improve your mood, energy levels, metabolic rate, insulin resistance and your immune system. Vitamin D is crucial in the production of tyrosine hydroxylase, which is an important enzyme used to make dopamine. Dopamine is a chemical in the brain which carries messages to muscles and nerve cells. Without dopamine your 1855 hours of work would not be productive and you would be very grumpy!

Vitamin D has also been shown to decrease the incidence of type I and II diabetes. A study of 10,000 Finnish children given 120% of the recommended dietary intake of Vitamin D per day, showed a 78% reduction in the incidence of type I diabetes and reduced the risk of type II diabetes by a third. This study was conducted over 31 years!

This ‘super’ vitamin is also critical for weight loss. Detoxification genes are a key aspect of reducing your body fat percentage, and in saying this, all detoxification genes are dependant on Vitamin D3. This source of Vitamin D is produced when your body is exposed to direct sunlight. However, sunglasses, sunscreen and windows will block the absorption of this vitamin. The recommended intake of direct sunlight is about a third of the time that it takes for your skin to burn (this will change depending on the weather and your skin type). After this initial period in the sun, be sure to apply sunscreen and other protective equipment. Taking a walk ‘around the block’ in your lunch break is a great way to enhance your Vitamin D3 absorption.

The second natural way to absorb Vitamin D is through diet. Unfortunately, very few natural foods contain sufficient levels of Vitamin D. The flesh of fatty fish such as salmon, tuna and mackerel are the best known dietary sources. Small amounts are found in foods such as cheese and egg yolks.

In conclusion, Vitamin D is very simple! If you provide your body with approximately 10 minutes of direct sunlight each day and consume a diet with sources of fish, you will see a remarkable improvement in your general wellness and weight loss goals. If you are concerned about your Vitamin D levels ask your General Practitioner for a 25(OH)D test and your level should be above 80ng/ml.

Spot Specific Fat Loss

Posted on March 1, 2012 by Excellent Fitness & Health

In this day and age, most people want a quick fix! Just watch any exercise infomercial and you will most likely hear something along the lines of, “spend ten minutes per day on the ‘thigh master’ and you will lose three inches off your thighs in less than three weeks.” Sadly, this isn’t true! It is not possible to lose fat off one particular area of your body with exercise alone. If the infomercials stated that you could drop your overall body fat by 3% in three weeks, this would make more sense.

When you exercise, your body will lose fat all over, with your chin and cheek being the first sites to drop. The only way to remove a significant amount of body fat from a particular area (e.g. thighs) is through diet and lifestyle changes. By making these changes you will begin to see certain areas of your body change at a quicker rate than usual.

A common problem for women is fat storage in the quadriceps, buttocks and hamstrings. This is a result of the hormone oestrogen and a nasty process called aromatisation. Aromatisation occurs when testosterone (a hormone) is converted into oestrogen by a number of enzymes. Oestrogen ‘impersonators’ such as soy and plastics can cause aromatisation. Plastics are from the xeno-oestrogen family and are one of the highest sources of synthetic chemicals in our modern lifestyle. A great tip is to replace all plastic water bottles and containers with glass or stainless steal options. On the other hand, soy is a plant based oestrogen, which numerous studies have found to be carcinogenic (poison). Both males and females should avoid soy and plastics not only for body asthetics but for general health and wellbeing.

Another troublesome and much wanted fat free area for both sexes is the mid section. However, attaining the illusive ‘six-pack’ is quite difficult. Several studies have shown a direct correlation between cortisol (a hormone) and abdominal fat. The main reason is the stress of modern life, including long working hours, lack of sleep and too much exercise. When we stress cortisol is released into the body, which contributes to muscle breakdown, hypertension and obesity. Avoid doing lots of crunches and long endurance cardio as this will only stress your body even more and for very little benefit. For a toned stomach follow the formula: proper exercise + good nutrition + less stress = a tighter stomach!

In conclusion, by following this advice, combined with correct exercise and a healthy well balanced diet, both males and females will be able to decrease fat storage in certain problem areas of the body. It’s surprising the results that small changes can deliver!

The Facts on Vitamin C

Posted on February 12, 2012 by Excellent Fitness & Health

Each day there are many advances in modern medicine, however, there is still yet to be a cure for the common cold. It is often said that if a scientist were to find a cure, “they would win a Nobel Prize.” There are however many precautions you can take to avoid falling victim to rhinoviruses (colds or influenza). The most important is of course, Vitamin C.

Vitamin C is one of the most important antioxidants in the body with other antioxidants such as Vitamin E and Glutathione requiring Vitamin C to work efficiently. It is an extremely powerful vitamin with too many benefits to mention in one article. Several of the many benefits include: – boosted immunity, stronger connective tissue, quicker recovery from vigorous exercise and lower blood pressure. Vitamin C is also great for asthma sufferers as it is a natural antihistamine, meaning it will remove the histamine from the bloodstream quicker, therefore reducing the allergic reaction.

There are many dietary sources of Vitamin C but the highest is definitely found in most fruit and green vegetables. On average, one cup of both orange juice and strawberries will obtain approximately 100mg of Vitamin C in each. For vegetables, one cup of cooked broccoli will deliver 60mg of Vitamin C.

‘The Diet Channel’ suggests that Vitamin C is the most known and widely taken supplement in the world. It is available in caplets, tablets, capsules and multi vitamins. Some supplement companies suggest a dosage of approximately 1000mg per day.

At present, there is great debate on the recommended daily intake of Vitamin C, with some experts suggesting as low as 90mg per day and others suggesting up to 1500mg per day. However, recent scientific studies have found that the majority of the vitamin’s benefits will only occur on a dosage of more than 200mg per day. The healthy body contains 5000mg of Vitamin C. Once this limit is reached, the excess is excreted naturally. Therefore, instances of overdoses are very rare.

There are many factors which determine the appropriate amount for each individual including:-current health, age, physical activity and stress levels. There are also certain groups which are at a higher risk of Vitamin C deficiency including: – smokers, alcoholics, asthmatics, the elderly and either pregnant or breastfeeding women. Some medications such as antacids, antidepressants, aspirin, birth control pills and antibiotics will either block the absorption or disrupt the levels of Vitamin C.

In conclusion, throughout the winter months it is advisable to raise your Vitamin C levels slightly but slowly, particularly if you are in one of the above high risk categories. However, pay particular attention to your digestion and make sure it remains at a healthy level. If you do contract a rhinovirus, your body will rapidly deplete in Vitamin C levels. At this point, it is necessary to raise levels considerably.

The Facts on Sleep

Posted on February 6, 2012 by Excellent Fitness & Health

Sleep is the most important factor in maintaining a healthy and enjoyable lifestyle. Quality and quantity of sleep is the most underrated healing process and is as vital as diet and exercise for achieving your health and fitness goals.

In 2007, The Bupa Healthwatch Survey discovered that the average Australian gets approximately 6.8 hours of sleep per night. The recommended amount of sleep depends on age and lifestyle but on average:

Most adults need between 7-8 hours per night
Teenagers need between 9-10 hours per night
Children need between 9-10 hours per night
Toddlers need between 10-12 hours at night with naps during the day

In relation to health and fitness goals, poor sleep has been linked to increased levels of both cortisol and insulin. These hormones have a direct effect on fat deposits around the mid-section and insulin resistance. Remember the more insulin sensitive you are, the leaner you will be. Hormones such as testosterone, DHEA (a chemical cousin of testosterone and estrogen) and growth hormone are actually decreased due to lack of productive sleep. These hormones are crucial for repairing the body’s tissue after an exercise session.

There are a number of ways to improve the quality and quantity of your sleep. The first of which, is by avoiding grains and refined sugars (ice cream) before bed. These foods will cause a significant rise in blood sugar, wake you up and make it difficult to get back to sleep.

Another tip to improve your sleep pattern is to have your room in complete darkness. The tiniest amount of light can interrupt your circadian rhythm which is basically your body’s clock. Small amounts of light including the standby indicator on your television can also effect the production of melatonin, a hormone which directly relates to sleep, mood and ovarian cycles. Light will also limit the production of the ‘happy’ neurotransmitter, serotonin. This hormone will assist with depression, memory, as well as sleep.

This next recommendation is quite amazing but it actually works! Minimise the electrical fields around your bed. If you use an alarm clock try to purchase one that is battery operated.

My final suggestion is to stretch in the evening. This is a great way to relax your mind after a busy day. Use gentle static stretches and hold for 15 seconds. This will also help to prevent injuries and increase your general strength.

10 Tips to Achieve Ultimate Fitness & Health

Posted on February 4, 2012 by Excellent Fitness & Health

75% of our brain is composed of water. This is why even mild dehydration can cause headaches. The formula for water consumption is your bodyweight (kg) x 0.033 = litres per day. In summer and on workout days your body may require more water. If you are adequately hydrated, your urine should be completely clear twice per day.
Bisphenol A (BPA) is used to make polycarbonate plastic and epoxy resins. In 2010, this chemical was declared a ‘toxic substance’ inCanada. BPA can be found in many household items, the most dangerous being water bottles and baby bottles. Plastic bottles with the recycle codes (printed on bottom in a triangle) 3 or 7 may contain BPA. A simple way to avoid this chemical is to use stainless steal water bottles!
Sandwiches have been the classic midday meal for centuries. However, they are not ‘weight loss friendly’! Instead of using bread, wrap the meat in dark leafy greens. This will eliminate starchy carbohydrates and offer a low glycemic index meal.
Consume fruit that has darker skin. Darker fruit typically has a thinner layer of skin; therefore it has to produce more antioxidants to protect itself from the sun. Fruits such as bananas have thicker skin with lower antioxidant contents.
Vitamin E is a crucial antioxidant which can become depleted by many factors such as stress, exercise and processed foods. When Vitamin E is depleted, free radicals (which are naturally occurring in the body) can begin to wreak havoc. This is known as oxidative stress and premature ageing of the skin is the result. Try eating foods such as almonds and green leafy vegetables to sustain your youthful skin!
Post workout meals are vital for people looking to enhance their muscle mass. A mix of high glycemic index fruit juice, whey protein concentrate (WPC) and maltodextrin will ensure nutritional requirements are met post workout. Ten minutes after your workout, aim to have a glass of pineapple or grape fruit juice. Immediately after, consume approximately 1g per kilogram of bodyweight of WPC mixed with approximately 40g of maltodextrin. (Use a shaker with approximately 250mL of water to mix)
Salt consumption is one of the most widely discussed subjects in the medical and healthcare community. The medical community generally believes that over consumption leads to high blood pressure and heart disease. However, most of the research is performed on refined sea salt, not on natural, unprocessed sea salts. Celtic sea salt contains 84 trace minerals with no chemicals or additives. A great way to increase your electrolyte and energy levels is to add a pinch of Celtic sea salt to each litre bottle of water you drink. Celtic sea salt can be purchased from most health food shops and is approximately the same price as regular table salt.
Keeping a food diary is a great way to keep you accountable. Charles Poliquin, a top Olympic Strength and Conditioning Coach, has found that twice as much weight is lost just by keeping a food diary from Thursday through to Sunday. It’s hard to believe but it works! Key points to record in your diary are the times you woke up and went to sleep and the details of each meal (time, amount of fluid and food).
Pay particular attention to any food label with ‘Low Fat’, ‘Lite’ or ‘99% Fat Free’. These companies are deliberately deceiving the consumer. If the fat content of a product is reduced, the sugar content will usually be increased to give the product a tasty flavour. Sugar is the enemy to virtually any health and fitness goal!
Finally, the most important tip! Make sure you are sound asleep between the hours of 10pm and 6am everyday (weekends are excusable). Without sufficient sleep, the nine tips listed above will not have the same benefit.

Rise & Shine with a Healthy Breakfast

Posted on January 19, 2012 by Excellent Fitness & Health

Breakfast is often referred to as the most important meal of the day. In this instance, the age old saying, “eat breakfast like a king, lunch like a prince and dinner like a pauper”, is still accurate in the 21^st century. Unfortunately, studies conducted by the University ofWollongong have shown that the likelihood of eating breakfast decreases with age, with a high proportion of young adults regularly skipping breakfast.

Your main aim is to consume a breakfast which increases the body’s production of dopamine and aids in fat loss. Dopamine is a neurotransmitter found in the brain which is responsible for movement, attention and learning. To raise dopamine levels, your breakfast will need to contain phenylalanine, an amino acid found in high protein foods such as meat and nuts. A high protein breakfast will also assist in fat loss!

The next step to a healthy breakfast is to eat shortly after you wake up. The idea of breakfast is to ‘break the fast’, so the quicker you do this, the quicker your metabolism will become active. The faster your metabolism is, the less body fat you will store.

What Should I Eat?

When people hear the word ‘breakfast’, most people think cereal! However, most breakfast cereals have a glycemic index (GI) ranging from 60 to 100. The glycemic index measures how fast and how much a product raises blood glucose levels. Therefore, the higher the number, the faster your blood sugar will rise. When seeking body fat loss, your breakfast products should not exceed a glycemic index of 60. The healthiest cereal with the lowest glycemic index (in my opinion) is Vita Brits by Uncle Toby’s. This product has a glycemic index of 61 and requires very little preparation.

Another healthy breakfast choice with only a small amount of preparation is whole milk yoghurt by Jalna. The ‘Whole Milk Natural Creamy Yoghurt’ is a great choice as it contains a good source of calcium and is free of gluten, gelatin, preservatives, colours, cane sugar and artificial sweeteners. This product has a glycemic index of approximately 20 and can be given an extra boost of antioxidants if you add a berry mix for flavour.

Finally, to the most beneficial breakfast on the planet! A breakfast containing meat and nuts is touted as the ‘Breakfast of Champions’. The energy, mental focus and general health benefits from this breakfast is unbelievable. The meat allows for a slow and steady rise in blood sugar and the nuts deliver a dose of much needed healthy fats. It is best to rotate the type of meat you eat each day. Try a range including beef, lamb, chicken and turkey. If meat is too much to handle first thing in the morning, try a very small amount with boiled eggs and nuts. As you get used to this small amount, begin to increase the quantity. There is a wide range of nuts that you can consume with meat including macadamias, cashews, almonds and hazelnuts. Make sure the nuts are not roasted or salted. The one and only negative to this meal is the preparation time.

In conclusion, a healthy breakfast will make you leaner, smarter, more focused and give you more energy to battle the demands of daily life.

Welcome to Excellent Fitness & Health Gold Coast

Posted on October 18, 2011 by Excellent Fitness & Health

Excellent Fitness & Health is a privately owned and operated Gold Coast Business which has been delivering a quality service for the past four years. Our specialities include Strength and Conditioning, Body Fat Reduction and Rehabilitation. At Excellent Fitness & Health we believe that Personal Training should not be a luxury reserved for the ‘rich & famous’ but a way of life within the reach of the average working family. We offer a great service at a competitive price! If you’re a Gold Coast Resident looking for a Personal Training service with a difference Contact Excellent Fitness & Health Today!