Staying Fit and Active for a Healthy & Strong Pregnancy – Di Shepherd, ‘ibelieve fitness’

iBelieve fitness RydeWe have loads of mums who train with us to get fit and strong after their babies arrive and well beyond that too, and many who fall pregnant for the second, third (or which ever number pregnancy) keep up their training with us for a fit and healthy pregnancy and delivery. If you have a straight forward pregnancy (not considered high risk) there are absolutely fabulous benefits to keeping up your training while pregnant.

 

 

  • Increase Energy. Fitness is proven to release happy endorphins and therefore increase the energy you start to lack during pregnancy. Staying active albeit at a somewhat reduced rate depending on what stage you are at in your pregnancy can really assist to keep those endorphins flowing and give you the energy you need to get through each week.
  • Reduce Stress Levels. Let’s fact it… growing a whole tiny human is tough work on you physically and mentally, and preparing for baby’s arrival can be quite stressful. Keeping up a regular fitness routine, can really assist with managing your stress levels when you keep your body active.
  • Reduced Excess Pregnancy Weight Gain- those cravings are probably going to set in some time over the course of your pregnancy so keeping your body healthy and active during this important time is really helpful to avoid that excess pregnancy weight gain and help produce a healthy baby.
    Generally speaking, it is safe for many active ladies to continue training when they become pregnant at the same or reduced level that their bodies are already used to. However, please note that every pregnancy is different and it is always essential to check in with your doctor to receive official medical clearance to ensure you are safe to continue with your exercise plan. Of course modification will be required as your pregnancy progresses and make certain that you are training with a pre-natally qualified exercise professional.

If you have been sedentary prior to becoming pregnant, it’s not to say that you cannot start a fitness plan however it will need to be at a slower pace and we would recommend starting with walking, swimming or another low impact activity that is safe for your personal situation. Your doctor can advise more specifically on your individual pregnancy and what levels of exercise would be the safest options for you to consider.

Most of all enjoy this beautiful time of your life and embrace your little unfolding miracle.
Best wishes and happiness always, Di xo

We have great outdoor training options at ‘ibelieve fitness’ and we would love to welcome you along to a ‘ONE WEEK FREE TRIAL’ so you can find a session that suits you best! Lots of convenient training times – Sunrise, Mid Morning and Late Evening plus Mummy Bootcamp with complementary Nanny Service – with loads of variety across Boxing, Circuit, Cardio, Interval/Strength, Speed & Agility Training so there’s something for everyone. Limited spaces available – Just drop us an email di@ibelievefitness.com.au to find out more!

Di Shepherd is a Master Trainer and Founder of local Outdoor Fitness provider ‘ibelieve fitness’ operating out of Ryde Park.
For more details visit: www.ibelievefitness.com.au
Follow on Facebook and Instagram – Search ‘ibelieve fitness’

Five surprising supplements that you can help your training regime

Shadia Jammal Dietitian for Fine Form Physiotherapy Ryde1.      Pickle juice

What: Vinegar (acetic acid), mustard, salt. Yes, I’m referring to the brine that accompanies pickled foods such as pickled cucumbers.

Why: dehydration and cramping, electrolytes from the salt 1.

How: When dehydrated whilst conducting physical activity pickle juice has shown to inhibit muscle cramps

When: Drink as you would Gatorade during an extended aerobic session

 

2.      Chocolate Milk

What: Low fat, chocolate flavoured milk.

Why:  carbohydrate to provide energy and refuel, electrolytes, fluid and protein for recovery. Milk is also less acidic then some sports drinks and can be healthier for the teeth.

How:

When: Pre-exercise and recovery to replace lost fluids, glycogen and repair muscle2, 3.

 

3.      Cola

What: Cola the soft drink

Why: The caffeine content and sugar content can help boost performance and fuel for the remainder of the event

How: During the later stages of an extended event such as a marathon the caffeine can give the additional boost to complete the event and aid performance.

When: Towards the end of the event.

 

4.      Rocket (Arugula):

What: That lettuce used in salads.

Why: The nitrate content.

How: Nitrates convert to Nitric Oxide (NO) in the body, which increases blood flow, reduces oxygen demand, regulates muscle contraction and glucose uptake. Interestingly one must have sufficient mouth bacteria for this conversion to nitric oxide to occur, so refrain from mouthwashes. Include rocket in a pre-workout meal (about 2 hours before) to obtain the NO benefits4.

 

5.      Jelly

What: Gelatine found in jelly, supplements or lollies.

Why: Supplementation can increase collagen synthesis, which can assist in recovery of musculoskeletal injuries in active people.

How: Gelatine provide s the necessary amino acids to increase the production of collagen.

When: Take 15g of gelatine one hour prior to exercise to provide the most desirable effects 5.

 

References

 

1. K.C. Miller et al. 2010. Reflex inhibition of electrically induced muscle cramps in hypohydrated humans. https://www.ncbi.nlm.nih.gov/pubmed/19997012 

 

2. SDA. Dairy and sports nutrition. https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/dairy-sports-nutrition/

 

3. Pritchett K, Pritchett R. 2012. Chocolate milk: a post-exercise recovery beverage for endurance sports. Med Sport Sci. https://www.ncbi.nlm.nih.gov/pubmed/23075563

 

4. SDA. 2015. Fact Sheet Nitrate. https://www.sportsdietitians.com.au/wp-content/uploads/2015/04/120411-Nitrates.pdf

 

5. Shaw G. et al.2016. Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. AJCN. http://ajcn.nutrition.org/content/early/2016/11/15/ajcn.116.138594.abstract?sid=829a4a60-5695-41df-bc34-d8742d747e85

 

Fitness Importance for Parents – Di Shepherd, iBelieve Fitness

Di Sherpherd iBelieve Fitness Fine Form Physio RydeOnce you become a parent the last thing you probably want to do is make time to workout. After all the interrupted sleep and running around after the needs of little ones, reality is that most parents are super exhausted and would prefer to be catching up on some zzz’s or taking some time out for relaxation.

 

Now don’t get me wrong, sleep is super important and necessary for recovery and normal every day functioning. So as many people will say to you, rest when you can – especially while baby is sleeping – but also make sure you prioritise exercise.

 

Here are some great reasons as to why prioritizing exercise as a parent is so important – especially if you are a new parent.

 

1.      Create more Energy and Cardiovascular Endurance– regular exercise actually increases energy levels to keep up with the demands of your busy family life.  This results in more energy for day to day routines and also to play with your little ones and keep up with their active play time to engage and have fun with them.

2.      Increase Strength – holding your little one for feed times and constantly picking them up and putting them down can take a big toll on your body. Regular exercise and strength-based workouts can increase your overall strength, tone, core strength, reduce back pain and the ability to assist with lifting demands more easily for your growing children.

3.      Decrease Stress & Increase Mental Capacity – exercise is proven to increase blood flow and stimulates mental capacity to decrease stress levels.

4.      Prevent Post Natal Depression – for new mummas exercise has been proven to help prevent Post Natal Depression, helping to clear the head, help deal with hormonal imbalances and keep the body active for energy and stress relief from the demands of motherhood

5.      Display Positive Image to your Kids – little ones often imitate displayed parental behavior, so showing your children even from a very young age that exercise is important to you can have a very positive impact on their own levels of embracing active play

 

At ibelieve fitness we understand that fitting in exercise around little ones can be challenging, which is why we created workout options to fit in around the demands of parenting. We created Mummy Bootcamp with a complementary Nanny Service to help mummy’s complete workouts with little ones close by on the sideline, and we also have options for early morning and late evening 45min express workouts where you can hand over little ones to another carer for 100% workout focus. And more recently this year we introduced a Baby & Me Yoga Program for new mothers held in a beautiful studio environment.

 

All our Trainers are parents themselves so we understand how challenging it is to fit in exercise around little ones. Come and join us for a ‘ONE WEEK FREE TRIAL’ so you can experience our wonderfully supportive like-minded workout community  Loads of variety across Boxing, Circuit, Cardio, Interval/Strength, Speed and Agility Training so there’s something for everyone. Limited spaces available – Just drop us an email di@ibelievefitness.com.au to find out more!

 

Di Shepherd is a Master Trainer and Founder of local Outdoor Fitness provider ‘ibelieve fitness’ operating out of Ryde Park.

For more details visit: www.ibelievefitness.com.au

Follow on Facebook and Instagram – Search ‘ibelieve fitness’

 

10 Scheming ways to cut calories in your cooking

Shadia Jammal Dietitian for Fine Form Physiotherapy RydeSometimes a whole diet revolution and reconstruction isn’t required to make changes to your weight. When it comes to weight loss the number one priority is reducing calories, because when calories in are less than calories out (exercise) we lose weight.

Here are the top ten tips to lower calories in your cooking or at meals.

1. Add non-starchy vegetables to everything. Vegetables that aren’t potatoes, pumpkin, peas and sweet potato are low in calories, high in fibre, and high in nutrients and phytonutrients. They fill you up but contribute little amounts of calories. so we can eat large servings of these without them impacting the calorie balance for the day! We love things we can eat a lot of!
2. Replace fats: oils/butter/cream/margarine in cooking or baking with Greek yoghurt. Greek yoghurt has the thickness and creaminess similar to that of cream and fats used in cooking and it works as a good replacement 80% of the time, even if you were to swap half of the fat for the yoghurt it would make a considerable reduction in the calories of the dish.
3. Replace potato or rice with cauliflower. Replacing mash potato with mashed cauliflower or with cauliflower rice can reduce the calories in your meal by up to 80% but that’s not an excuse to add butter or oil. Cauliflower rice or mash tastes great and it’s easy to make. Look out for the ready-prepared cauliflower/broccoli rice at Coles or Woolworths, also a good alternative in this supermarket section is the zucchini and carrot noodles.
4. Instead of using an oil based dressing in your salad or butter/oil to flavour your veggies, use a balsamic vinegar or soy sauce to add flavour. That way you’re cutting those extra calories form the oil but still enhancing the flavour of your salad and cooked vegetables. All these little reductions add up.
5. Swap your noodles, pasta or lasagne sheets for a konjac version. With about 10 calories per serve, ‘Slendier’ a brand of low calorie pasta substitutes found in the health aisle in your local Woolworths or Coles are a great way to reduce the caloric load of your next meal. If you’ve tried these products before and were put off by the smell, they now come odour free! Give ‘em a go
6. Change the cooking method from frying or sautéing and opt for steaming, baking, boiling or grilling. Also, using a good quality non-stick pan will reduce your need for so much oil. If a recipe calls for frying of onions  or garlic use a non-stick pan with a little water, this can do the trick with less calories. Steaming, poaching or grilling can reduce the amount of oil needed and produce a healthier less calorie dense meal.healthy food dietitian
7. Use small amounts of food with strong flavours. Fat is usually used to flavour food, using small amounts of stronger tasting foods compared larger amounts of less flavoursome foods can make a difference to the caloric value of a dish. For example, in a pasta dish, use a small amount of Parmesan or Gorgonzola instead of a larger amount of mozzarella cheese and also use spices and herbs to give flavour to dishes.
8. Swap the full fat versions of food for the lower fat options. For example choose skim milk instead of whole milk, light cream over full fat c ream, pork fillet or loin instead of pork belly or ribs, chicken breast instead of chicken leg, beef fillet or sirloin instead of chuck or rib.
9. Use sweeteners instead of sugar or honey. Yes, using sweeteners in small amounts instead of sugar or honey can reduce your caloric load, particularly if you’re one of those people that have tea all day and add sugar to your tea. This can add up throughout the day. Better yet add no sweeteners or sugar at all.
10. Reduce your portion sizes of anything that isn’t a non-starchy vegetable. Protein foods should be the size and thickness of your palm and carbohydrates the size of your fist with each meal.

Why You Should Keep Up Winter Training – Di Shepherd, ‘ibelieve fitness’

Winter Training can be such a struggle sometimes. It’s so much easier to stay warm indoors, snuggle up with layers and hibernate, but staying active over winter can have so many benefits.iBelieve fitness winter exercise motivation tips

1/ It’s so much tougher to get back into a routine after even just 2 weeks off. It’s been proven that muscle strength can be lost after just 2 weeks and while you won’t see any visual loss this quickly, the risk of losing motivation once you get out of a routine is most probably at the greatest risk and for those of us non-seasoned athletes, it can also be physically tough to get back into the swing of things too.

2/ Staying Active helps with circulation, boosts energy and mentality. Keep those sluggish winter feelings at bay by keeping up the routine, keeping the body moving and your mind active to help minimise stress levels. Stay focused on those post-workout vibes, rush of endorphins and energy to get you through those days where the cold weather might get you down.

3/ Boost your immunity - by keeping active, you are improving blood flow and those immune cells are then circulating the body helping to fight off infection. Staying active also forces you to stay more hydrated helping to flush out bad toxins and send essential vitamins and minerals to your organs.

4/ Summer Bodies Are Made in Winter - it’s an old saying but so true. Waiting until the warmer weather hits in Spring leaves you little to no time to get back in shape in time for beach season. The effort you put in now will mean you are looking great in time for those summer bbq’s, festivals and just simply hanging out with friends and family.

5/Avoid Excess Winter Kilos - there is no denying that sedentary lifestyles lead to weight gain and other potential health issues. Staying active during all seasons reduces health risks and potential weight gain issues.

So let’s embrace the cold season – winter solstice (shortest day of the year) is almost here – coming up on June 21, and this means we are then on the upside of warmer things to come. Before you know it warmer weather will be here, so get focused on the positive benefits, invest in some warm layers, get a great warm training jacket and embrace Winter Training to keep good exercise habits in check.

Best wishes and happiness always, Di xo

We have great outdoor training options at ‘ibelieve fitness’ and we would love to welcome you along to a ‘ONE WEEK FREE TRIAL’ so you can find a session that suits you best! Lots of convenient training times – Sunrise, Mid Morning and Late Evening – with loads of variety across Boxing, Circuit, Cardio and Interval/Strength Training so there’s something for everyone. Limited spaces available – Just drop us an email di@ibelievefitness.com.au to find out more!

Di Shepherd is a Master Trainer and Founder of local Outdoor Fitness provider ‘ibelieve fitness’ operating out of Ryde Park.

For more details visit: www.ibelievefitness.com.au

Follow on Facebook and Instagram – Search ‘ibelieve fitness’

Sports Supplements – The Evidence

5 Sports Supplements that actually work!

 

Creatine

Generally westerners eat about 1-2g of creatine per day from dietary sources, this may be less in vegetarians. For example about 100g of Beef contains 1g of creatine. The body can also make creatine, but taking it as a supplement can down regulate this effect.

Creatine absorption is enhanced when taken with carbohydrates from 60 to 100g.

What creatine can do for you?

  • Enhance glycogen storage (muscle fuel)

  • Will cause 1-2kg weight gain during loading

Can load creatine in multiple ways

Fast load – 20g/day in 4-5 bouts

Slow load – 5g/day for 28 days

Maintenance – 3g/day

It takes about 28 days for the creatine to leave your system.

Caffeine

Caffeine is one of the most widely studied exercise aid and provides a number of mechanisms from fat mobilisation, decreasing fatigue perception during training and stimulating adrenaline.

It comes in a variety of forms and the effect on the body depends on a number of factors including genetics.

B-Alanine

Carnosine – a di-peptide molecule found in large concentrations in the muscle is made up of two amino acids: B-alanine and histidine. It plays a vital role as an antioxidant, acidity buffer and sensitizes the muscles to calcium.

B-alanine has shown to improve exercise performance.

Nitrites

Nitrites naturally found in beets undergo metabolism to Nitric Oxide in the body and are shown to be vaso-dilators (dilate blood vessels) and hence lower blood pressure. In order for this conversion to occur there must be oral bacteria present in the mouth, thus no mouthwash before consumption will reap the full benefit.

Nitrites can enhance exercise performance through increasing anaerobic running capacity and reducing the rate of exertion.

Shadia Jammal Dietitian for Fine Form Physiotherapy Ryde

Leucine is a Branched chain amino acid (BCAA), which activates mTOR, a protein that induces muscle protein synthesis. It is the most important and well-studied BCAA when it comes to muscle growth. People on vegetarian diets looking to increase muscle mass would benefit from taking leucine to supplement their protein intake.

References and useful links:

Examine.com.  https://examine.com/supplements/

SDA. Sports DietItians Australia. https://www.sportsdietitians.com.au/factsheets/

Obesity in Children

Burden of Disease

The highest contributor to disease (combination of non-fatal and fatal diseases) is Dietary risks.

Yes, that’s right, Diet. Need a better excuse for people to see a Dietitian?

11% of the total impact of disease in Australia that includes financial cost, illness and death can be prevented with an adequate diet1. This is then followed by having a high BMI, (which can be considered a diet related factor) then thirdly by smoking1.

The 2011-12 Australian Health Survey showed that 25% of children are overweight or obese2.

Obesity is a sensitive issue, particular amongst children. It can contribute to low self-esteem and bullying which impact on the children’s health and wellbeing.

ConsequencesShadia Jammal Dietitian for Fine Form Physiotherapy Ryde

There are numerous consequences that arise with obesity, these involve3,4:

-          Type-2 diabetes

-          Some cancers

-          Foot structure problems

-          Liver problems

-          Cardiomyopathy, inflamed and largened heart causing weakness of the heart muscle

-          Eating Disorders

These problems can manifest in childhood and later in life3. Another less talked about consequence are the social issues that may develop due to low self-esteem and its impact on friendships and education3.

How

Obesity is a growing problem due to societal changes which have enabled higher consumption of foods and less physical activity. For children, the specific issues have been caused by3:

-          Energy rich foods and drinks are easily available

-          Portion sizes have increased

-          Physical education in schools has reduced

-          More food is eaten out of the home

-          People use their cars more

-          Parents spend more time at work and less time with their children

-          Marketing of energy rich foods and drinks has risen

Tips and Tricks

Energy rich foods and drinks are easily available Only have Energy rich foods available to children on special occasions
Portion sizes have increased Use smaller plates to serve food off of, buy smaller packaging, people tend to consume more when they buy foods in bulk or larger packaging.

 

Physical education in schools has reduced Take children outside for sports after school

Put children in team sports

 

 

More food is eaten out of the home -          Up skill your cooking skills by taking a cooking class with your child

-          Investigate healthier take away food options

People use their cars more Revitalise the tradition of walking or bike riding to school, if this is not an option
Parents spend more time at work and less time with their children -Set aside at least half an hour to mindfully spend time doing activities with your children uninterrupted
Marketing of energy rich foods and drinks has risen Decrease time watching TV, particularly outside of normal children’s TV watching hours
  Don’t

-          Nag, tease or fat shame a child about their weight

-          Talk about how you need or a on on a diet in front of them

Research shows this will only make the issue worse

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If your child is overweight or obese they should be focusing on healthy eating NOT going on a diet.

If this is a concern for you or you have any questions please come and see me at Fine Form Physiotherapy, Top Ryde Shopping Centre.

Shadia Jammal, APD, Nutritionist.

References

1.       Burden of overweight and obesity. 2010. AIHW. http://www.aihw.gov.au/overweight-and-obesity/burden-of-disease/

2.       Overweight and Obesity. 2012. AIHW.  http://www.aihw.gov.au/overweight-and-obesity/

3.       Obesity in children causes. 2013. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/obesity-in-children-causes

4.       Overweight and obesity in Australia. Healthy Active Australia. http://www.healthyactive.gov.au/internet/healthyactive/publishing.nsf/Content/overweight-obesity

 

 

Staying Motivated to Exercise Over Winter – Di Shepherd, ‘ibelieve fitness’

Those colder winter mornings and evenings can make exercise a real chore, so here’s some tips to staying motivated and active with fitness this Winter.

 

1. Book yourself a holiday – Yes I know this first one sounds a little bit crazy, but if you book a holiday to look forward to, you are going to want to keep up your fitness routine to help you get in shape and/or look good in swimwear for your trip. iBelieve fitness winter exercise motivation tips

 

2. Invest in Great Workout Gear – not just an excuse to spend money, but having a few key warm statement pieces for winter workouts (like toasty warm jackets, and workout pants) will make you keen to get yourself to your exercise class. If you love wearing it, you are more likely to throw on your gear and stick with your workout plan.

 

3. Grab a Buddy– grabbing a buddy is something I always like to suggest to keep you committed to exercise at any time of the year. This way you are not only letting your own self down, but someone else is counting on you and you are less likely to give in or not show up.

 

4. Workout with a GroupJoin a team sport or fitness group to help you stay committed to an exercise routine. Surrounding yourself with other like-minded people with positive attitudes can really lift your spirits and help keep you accountable too.

 

5. Find something that you actually enjoy doing – make it less of a chore by finding an activity that you love to do and look forward to participating in. Group fitness or a sport that you love, just make sure it’s something that helps you unwind from your every day work which will help reduce stress and clear your head for good mental health.

 

6. Set yourself a challenge –Signing up to a mid-winter challenge will help keep you motivated and on track with your exercise and training. Step it up by signing up to a local fun run or challenge. There are loads of these held locally just after mid winter which gives you a great reason to keep up your training as you will need to train in order to prepare for long distance runs. Try the Sydney Harbour 5km and 10km (9 July), Bay Run 7km in August (6 Aug), City 2 Surf 14km (13 Aug), The Color Run 5km (20 Aug), Sydney Half Marathon 21km (3 Sept) – or an Obstacle Challenge like True Grit is also another way to stay committed to a great combination of running, strength and endurance

 

Remember, Summer Bodies are Made in Winter… Whatever you do, just don’t let yourself go.

I hear of so many regrets from people that don’t stay active over winter once that warmer weather hits! Exercise no longer has to be a chore with so many great options – shorter workouts and lots of great sports to participate in, plus the added social benefits of staying active all add up to fabulous reasons to stay in or get in great shape over winter. 

 

Choose something fun and motivating – Best wishes always, Di x

We have great outdoor training options at ‘ibelieve fitness’ and we would love to welcome you along to a ‘ONE WEEK FREE TRIAL’ so you can find a session that suits you best!

Lots of convenient training times – Sunrise, Mid Morning and Late Evening – and loads of variety across Boxing, Circuit, Cardio and Interval/Strength, Speed and Agility Training so there’s something for everyone. Limited spaces available – Just drop us an email di@ibelievefitness.com.au to find out more!

 

Di Shepherd is a Master Trainer and Founder of local Outdoor Fitness provider ‘ibelieve fitness’ operating out of Ryde Park.

For more details visit: www.ibelievefitness.com.au

Follow on Facebook and Instagram – Search ‘ibelieve fitness’

 

Gap FREE Nutrition Consults or 50% off

There’s a common misconception that when you go to visit a Dietitian or Nutritionist that it’s the end of your joy of eating for good. You can still eat the food you love and reach the goals you desire! I tell my clients that we are about to embark on a journey of food discovery, appreciation and education. Welcome to the Foodie Club!Shadia Jammal Dietitian for Fine Form Physiotherapy Ryde

There are many different reasons why people come to see me, but everyone has a goal they want to reach, I love to sit down with my clients and find out what’s important to them, what their food history is like and together we come up with a plan for success. Here are some of the conditions that I work with clients on…some of them you may be surprised can be corrected with proper nutrition. Food is really amazing, isn’t it?

  • Muscle Gain
  • Weight Loss
  • Diabetes
  • Breast Milk production
  • Low/High Blood Pressure
  • Fitness event preparation
  • Poly-Cystic Ovarian Syndrome
  • Sports Performance

And much more…

Until the end of June you may get GAP FREE or 50% off one consultation with me. If you have any questions regarding your requirements, feel free to email me at admin@fineformphysio.com (attention Shadia). Call 80686776 or email me to book.

Happy Eating!

Shadia Jammal
Dietitian & Nutritionist APD, MNutrDiet, BAppSc.

Exercise Technique – why it’s SO crucial…

It was so interesting to see that in a recent survey I conducted just last month with my clients, that the number one request for topics of interest was on Exercise Technique, so let’s talk about why it’s so important!

Exercising is one thing, but making sure you complete your exercise with good form will keep you safe when working out, reduce the chance of injury and also deliver you better results!

Di Profile_logo2

 

1. Take Your Time – Rushing the exercise is only a quick motion and is really ineffective – you’ve probably seen someone at the gym doing this where they just quickly lift a weight repeatedly up and down super fast… right? This is just plain ineffective. You need to allow time for your muscles to be put under tension with quality repetitions in order to reap the benefit of an exercise ie. Enough time for the muscles to lengthen and then contract under some kind of pressure

 

2. Appropriate Weight – Choose an appropriate weight, something that challenges you and will become increasingly difficult by the time of your 10th repetition. If your exercise is body weight based, ensure you are completing enough reps or opt for a more challenging version of the exercise to ensure you are being challenged. If the weight is not challenging enough you won’t see results, and also on the other end of the spectrum if it’s too heavy you are going to struggle and leave yourself open to injury as well which leads me to my next point…

 

3. Prevent Injury – Completing your exercises with the right technique will keep you safe. If you are using a weight ensure that it is not too heavy – challenging is fine, but too heavy is unsafe! Then also check your form as you complete the exercise, for example if you are completing a squat ensure you are sitting back far enough into the squat, your heels are firmly on the ground, ensure knees are not creeping over the toes and you push through your heels as you rise to stand with eyes on a fixed point in front of you

 

4. Seek Guidance – If you are unsure of the right technique always seek professional advice from a qualified personal trainer or physical therapist like your physio. It may look easy to copy moves you’ve seen someone else try, just always ensure that you know the right way of completing the exercise as it can save you from injury and ensure you maximize an effective workout. This is even more important when you are lifting any kind of weight, which can put your body under immense pressure if lifted in the incorrect way.

 

There is absolutely no doubt that effective exercise technique leads to not only safety and injury prevention but also better long term results for you and your body overall. Also don’t forget to allow your muscles some recovery time too. They need rest time before you put them under pressure once again.

 

I hope you found these simple tips useful for putting your next workout in check. If you are not sure where to start with exercise and would like to experience a safe and effective workout in a fun group environment with experienced trainers who can monitor your workout technique, I would encourage you to connect with us using the details below – we have wonderful supportive like-minded community based groups to make workouts always encouraging, challenging, effective and fun.

 

Best wishes always, Di x

 

We have great outdoor training options at ‘ibelieve fitness’ and we would love to welcome you along to a ‘ONE WEEK FREE TRIAL’ so you can find a session that suits you best!

Lots of convenient training times – Sunrise, Mid Morning and Late Evening – and loads of variety across Boxing, Circuit, Cardio and Interval/Strength, Speed and Agility Training so there’s something for everyone. Limited spaces available – Just drop us an email di@ibelievefitness.com.au to find out more!

 

Di Shepherd is a Master Trainer and Founder of local Outdoor Fitness provider ‘ibelieve fitness’ operating out of Ryde Park. For more details visit: www.ibelievefitness.com.au

Follow on Facebook and Instagram – Search ‘ibelieve fitness’