Do you burn more calories exercising in the cold than when exercising in the heat?
Yes / No

The body requires calories to stay warm, so it is possible, yes.

Do you work out your max heart rate by dividing your age by your weight x100?
Yes / No

Absolutely not. Max heart rate is 220 minus your age as a general rule.

Exercise more than 90minutes can lower your immune response
Yes/ No

Yes it can, likewise exercise at high intensity can. So be careful is you are thinking of training when you are slightly unwell.

Is there such a thing as a healthy fat?
Yes / No

Yes there is, healthy fats can be found in foods such as avocado, nuts and fish, in fact healthy fat is a vital part of a healthy diet

1. Eat regular meals.

When we skip meals our body reacts and at our next meal we are more likely to overeat or over indulge. Attempt to eat every three to four hours this can include a light snack in between heavier meals. Attempt to keep the snack small so that it does not replace a meal.

2. Drink water regularly.

As humans we consist of approximately 55 to 75% water. As such it is necessary for us to keep ourselves hydrated. Ideally a normal adult needs approximately 2 litres of water per day.

3. Eat complex carbohydrates.

The importance of eating complex carbohydrates compared to simple carbohydrates lies in the way that our body processes and absorbs glucose a molecule that is broken down from more complex carbohydrate strains.

4. Eat lots of Fruit and Vegetables

By eating at least 2 servings of fruit and a minimum of 3 servings of vegetables a day helps us to obtain a lot of the necessary and some vital vitamins and nutrients that we need so that our body functions normally. In addition to vital nutrients fruit and vegetables provide us with fibre which helps maintain regularity.

5. Time meals appropriately.

The timing of our meals is important, especially if you are an active person. By eating a mixed carbohydrate/protein meal within 30minutes post exercise has been shown to aid in the recovery of the worked muscles. Furthermore, eating prior to exercise is important so that you have enough energy to go through the exercise session.

1. Your profession?
Assistant Retail Manager

2. Where do you work?
City Mitre 10

3. Years in business?
32 Years

4. What typically do you deal with in business?
Inventory management, liasing with suppliers and customers

5. Do you have long standing clients?
Being in the business for so long I have quite a number of long standing clients

6. What do people say about you?
I have an easy going nature and a warped sense of humour, I always see the funny and positive side of things.

7. What does no one know about you?
I have a fabulous whip collection

8. If you weren’t doing what you do now what would you be doing?
I would always be in the sales field

9. If you had one key skill, what would it be?
People like and respect me

10. How long have you been training?
Two years plus

11. What do you like about training with us?
I enjoy the atmosphere in the gym and the staff are excellent

12. What made you start with us?
The gym close to work closed and I felt I needed some support to ensure I did my exercise

13. What has been your biggest training achievement to date?
I am certainly a lot fitter that when I started but the biggest achievement had been my consistency in coming to the lab

14. What would you say to others to get them moving and start training with the lab?
I always like the Australian Nike theme ‘JUST BLOODY DO IT’

15. Do you have any health and fitness objectives?
Yes I have put into place a plan to achieve weight loss through exercise and dieting

16. Any words of wisdom to share with the rest of our clients?
Consistency is always the key!

Some general workout tips;

• Learn to measure your heart rate in order to monitor how hard your body is working during your session
o Work out your theoretical maximum heart rate by subtracting your age from 220
o Work out 85% of the result of the above equation

If you can get your heart rate close to this level then you will be working at the upper limits of your theoretical exercise intensity, and well within your training zone which means you will get to your fitness and weight loss goals faster.
If your heart rate isn’t getting that high during your workout, don’t be too concerned-any amount of exertion due to exercise is going to be beneficial to your health. On the other hand, if you think that you’re working hard, but your heart rate is telling you otherwise, then it’s a good time to rethink your perceptions, or your workout routine, however be aware that your heart rate can be affected by the amount of caffeine that you’ve had, the temperature that you’re exercising in, sickness and stress.

Some motivating winter tips;

• Running in the cold burns more kilojoules and fat than the same session in warmer weather

• If for whatever reason, your exercise routine is wavering, at the very least you should continue stretching. It will improve not only flexibility but also strength and endurance, and make the return to exercise that little bit easier.

• Is the colder weather, a busy few weeks at work, or the series finale your favorite TV, show making you feel a little gloomy? Then a good cardio session is the key to blowing away those dull and depressed feelings by stimulating the brain to release endorphins, a happy chemical that elevates your mood and is released after about 15-20 minutes of exercise.

1. Reduce Stress – I know, I know; it’s easier said than done. Stress busters come in many forms. Some use exercise; others enjoy a bath or good movie. Either way try and put some time aside everyday to relax and do something you enjoy. Your life will be longer and much happier.

2. Exercise More – Make it your goal each day to do a little extra movement. Take the stairs rather than the escalators. Clean the car, kick the football with your son, or walk to the corner shop. It all counts and all adds up, reducing stress and helping you stay healthy. It doesn’t have to be a 45 minute spin class; although this is great as well!

3. Avoid Excessive Drinking – Although it’s common knowledge that a glass of red each day can have health benefits, excess alcohol consumption can have many detrimental effects. Apart from adding excess calories late in the day, too much alcohol can cause other health issues related to your kidneys and liver. So try and save your overindulgence for those special occasions.

4. Lower calorie intake – Take less energy in every day. Fats are the most obvious as they contain higher amounts of energy. Eat lean meats, low fat dairy products and fill up on high quality foods such as vegetables and fruits.

5. Quit Smoking – In this day and age everyone knows the dangers of smoking. Smoking increases the risk of Heart Disease, Stroke and countless Cancers. The earlier you quit the better your chances of avoiding these deadly diseases.

In case you haven’t noticed, the flu is rampaging through Brisbane this winter and you are on the hitlist!! Your immune system will only offer so much resistance, the rest is up to you. Here are some tips give yourself a fighting chance this winter.

1) Exercise
News Flash!!!! Exercise makes you healthier. As well as helping you fit into that old wardrobe item or making you look toned, exercise also boosts your immunity. Be sure to keep your routines regular and vary the intensity for better results however limit your workouts of more than 90 minutes at high intensity as this has been shown to dull the immune response.

2) Eat Well
You are what you eat so in order to be healthy you have to eat healthy. Pack your fridge and cupboard with foods rich in vitamin C, vitamin E, Zinc and garlic. Useful flu fighting supplements also include Echinacea and ginger.

3) Rest and de-stress
In this age of 24/7 lifestyles it is easy to make yourself sick. Working hard, exercising hard and playing hard can have a negative effect on your immune system if you don’t factor in rest. By rest, I mean scheduling in proper time out from everything, yes even your laptop, PDA and mobiles. Taking in to much information can increase stress levels and stimulate a damaging hormonal response on your body. So switch it off, shut it down and chill out.

4) Stay hydrated
Winter is a tricky time for hydration. Its easy to drink less water in winter because the temperatures are lower and you don’t feel as thirsty. This is natural to some extent but monitor your drinking levels over the next few days to see how much (or little) you are drinking. Water is a key component of most bodily functions so not drinking enough can really slow you down and reduce your ability to fight the flu. Aim for 8-10 glasses a day.

By following these tips on a consistent basis you will increase your immunity and boost your flu fighting ability for many winters to come.

Alister Murray
Accredited Exercise Physiologist.

The truth behind Blood Sugar

I know what you’re thinking:

• Why do my daily blood sugar levels relate to my weight gain; Sugar isn’t fat, and that’s what I should be worried about, isn’t it?

• Why do I have to control my blood sugar levels throughout the day; as long as my total intake isn’t too high I should be fine right?

• How does maintaining my blood sugar levels through diet and exercise stop the storage of fat?

In this article we will answer all of the above questions and give you a greater understanding of why maintaining a constant blood sugar level will help you control your appetite, energy levels and weight.
When we have a meal our body immediately begins digestion to convert our food into blood sugar (glucose), our main source of energy.  Our blood sugar levels can affect how hungry and how energetic we are feeling.  Both of these are critical factors when we are trying to watch what we eat and how we exercise.  They also determine whether we burn fat or store it.
After a meal our blood sugar rises; this in turn causes an increase in the release of the hormone insulin.
If this release of insulin is too high our body is told that there is plenty of energy available, and that we should start storing some of it, in the form of fat.
This large insulin spike can also cause too much sugar to be drawn out of the blood; causing below normal blood sugar levels and consequently a rise in hunger and drop in energy levels. Naturally then we eat again, restarting the cycle.

So what can we do to control these levels of sugar in our blood?  There are two main methods; diet and exercise.

Diet:
To control our blood sugar we must eat foods that take longer to digest, and therefore release sugar into our blood stream more gradually.  This gradual release stops blood sugar and insulin spikes, resulting in maintained energy levels and control of hunger.
Foods that take longer to digest are referred to as being ‘Low G.I.’.  Some examples of Low G.I. foods include:
1.    Wholegrain Breads.
2.    Fruits and vegetables (excluding potatoes).
3.    Basmati Rice
4.    Pasta and Noodles

Exercise:
The human body is powered by muscles; which use two main fuel sources; sugar (glucose) and fat, to produce energy during exercise.
During exercise muscles use sugar from many sources including; sugar from the bloodstream, liver and fats.   To put it simply exercise helps control blood sugar levels by promoting the transfer of sugar from the bloodstream into the muscles, where it belongs.
In addition to this, exercise also increases the body’s sensitivity to insulin; making it easier for the body to transfer sugar into the cells, hence lowering blood sugar levels.

As you can see from above, by maintaining a constant blood sugar level; through simply making small changes to your diet and adding some exercise to your daily routine you can greatly reduce you fat storage, and control your hunger, energy levels and weight. So swap that ‘Mars Bar’ for some multigrain, and substitute that T.V. with the treadmill and before you know it you’ll be well on your way to reaching you health and fitness goals.

The problem is not lack of opportunity to train, but commitment and quality. There are hundreds of gyms out there all packed with trainers, PTs and EPs (Personal Trainers and Exercise Physiologists) Then there are sports clubs, sports trainers, parks and outdoor recreation leaders. So the choices are huge, the question is, who do you go with and why?

The problem with many gyms and many PT studios is they are full of PTs with minimal experience and training because Personal Training is an unregulated profession. You can become a PT after a short course that takes only a matter of weeks! The result is 100s of young school leavers who enjoy training going straight into the industry to happily help you with your health and fitness goals. Unfortunately these young school leavers know nothing about your old back injury, or your diabetes or your high blood pressure or the fact that you work 10 hours a day at a desk and as a result have a bad back and sore neck.

What invariably happens is the new PT starts off fine, giving you some simple exercises that you seem to get along fine with. So the PT enthused with success, starts to throw in some other exercises that he/she thinks you should be able to do easily, or starts to rapidly increase the intensity to get you results..fast. This is where the problems start and they don’t stop because the PT doesn’t have the depth of knowledge to understand or correct the problems you are having with your neck, back, shoulder or energy levels.

The other scenario is you simply don’t seem to be getting any results, how can this be, you work so hard? In many people exercise and achieving goals is a simple equation - doing more equals in getting results. But in just as many people this is not the case - doing more equals getting tired, stressed  and with little progress. Again this is where an in depth understanding of the human body comes into play. The human body and its systems are highly complex and they do not work independently of each other. Anyone who works with health needs to have an appreciation of the complexity of the human body….and we haven’t even considered the human mind..!

It takes study, commitment and experience to learn how to get the best from people, how to motivate them and again, to have an appreciation for how complex the mind can be and how it interacts with the body on every level. So in many cases, in my experience, PTs have no idea and why would they have?

Not all PTs are bad and many will be very successful for people who have few complications. In reality however most people have at least one complication otherwise they would probably be fit and healthy, without the services of a Personal Trainer.

So in summary here are some bullet points on what I would consider to be must have qualities:

• Experience - look for a trainer who has a few years under their belt. 2 years plus, many trainers don’t last in the industry for more then 2 years, so if you find one that has, chances are they will be good.
• Education -make sure your trainer has some significant qualifications that they are willing to share with you. A degree in exercise science is ideal, a diploma is good and plenty of extra courses and accreditations since. The extras will let you know if you have someone who is committed to the profession and who understand its complexity.
• Appearance - whilst they don’t have to be the fittest person in the world, make sure your trainer looks like they do practice what they preach. If they don’t, the question is … why? In addition find someone who presents well, in clean, smart sports gear. To me this is one aspect of professionalism.
• Communication skills - Look for the ability to communicate. You need someone who can explain to you the purpose of your efforts, you need someone who can communicate with you on a number of levels to provide you with that added impetus when you need it most.
• Understanding - make sure your trainer understands you. One of the key qualities that has made me a successful exercise physiologist over the years is my ability to understand people. How they are feeling, what they want, what they need, what they are saying without really saying it. You are going to let this person drive your energy and your efforts, you need this person to inspire you and keep you going when its tough. If they don’t understand you, then there is no chance.
• Focus - Finally, there is not point in seeing a trainer who is focused on everything other then your needs. When you are with your trainer you need them to give you 100% attention. You need them to be with you every step of the way and support your efforts and your focus at every step. If they aren’t focused, then you won’t be either.

This is by no means an exclusive list, but definitely some important qualities that has helped me an my team become successful with our clients. Make sure you don’t settle for anything less, its only exercise but its also your body!

Is your perception important when you start an exercise routine?
Yes/ No

Yes your perception can have a huge impact on your training. It’s important to stay positive and talk to your EP who will be able to help you put things into perspective.

Does the lab offer 10 week circuit classes? Yes / No

Yes - as of the 31st of May @ 8 am.  Have you signed up yet?

Is there approx 12 teaspoons of sugar in a soft drink? Yes/ No

Frighteningly yes, this is true. Ok who wants a can of soft drink? Why not throw in rotten teeth, weight gain and diabetes?

Does wearing a hot suit whilst exercising help you lose body fat? Yes / No

No unfortunately the only thing you are likely to lose is fluid and credibility!

1. Your profession? Landscaper

2. Where do you work? Brisbane to Gold Coast for AHI Jensen

3. Years in business? 2

4. What typically do you deal with in business? Clients Landscape/Horticultural needs

5. Do you have long standing clients? Yes

6. What do people say about you? Hardworking, friendly

7. What does no one know about you? I enjoy reading trashy gossip magazines

8. If you weren’t doing what you do now what would you be doing? Park Ranger

9. If you had one key skill, what would it be? To have a greater knowledge of plants

10. How long have you been training? 8 months

11. What do you like about training with us? Varied, challenging and interesting programs

12. What made you start with us? Boss started a fitness scheme for some of us to create a healthier, fitter and less stressed workforce.

13. What has been your biggest training achievement to date? Brisbane Marathon festival 10 k Run in 53mins

14. What would you say to others to get them moving and start training with the lab? Make the commitment…………you won’t regret it !!!!!!!!!!

15. Do you have any health and fitness objectives? Complete the Gold Coast half marathon in under 2 hours

16. Any words of wisdom to share with the rest of our clients? Don’t let to many days go by without some form of physical activity