Endurance Training

Friday 18 May 2012

It can be often quite hard to match weight training with meeting the demands of sport. Endurance work is a great way of conditionng the body for any exercise that has a high metabolic component i.e. 400m sprints, repeated sprint based exercise or sport, or it can be used as a weight loss tool. The way I set it up is try and incorporate a large muscle group exercise each session such as legs and couple it with smaller muscle groups. The end result is a hard training session that gets your heart rate up and your lungs firing. Do the following and play around with different exercises and let me know what you think.

Deadlift

Box Squat

Lunges

Lat Pull Down

Bench Press

Shoulder Press

Bicep Curls

Seated Row

Single leg press

Pick 4 exercises of the above and do 4 sets of 15reps with 1 minute rest in between each set. Rest for 2--3minutes between exercises and add some core work and stretches to finish. The tempo for the exercises should be fast and controlled, however slowing it down sends you into a very uncomfotrable panic and makes you work hard. So if your up for a challenge increase the time your muscles have to do work by slowing the movement right down. See how you go, the session is not limited to the above exercises so get creative and see what you can come up with.. im always happy to here new ideas.

• By Joel Grech
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Healthy Recipe For Dinner

Wednesday 16 May 2012

Beef and Vegie Noodle Stir-fry Instructions

Step 1 Cook noodles following packet directions. Set aside.

Step 2 Heat oil in a wok over a high heat. Add beef and stir-fry for 2 minutes. Add capsicum and cook for 3 minutes. Add snow peas and broccoli cook for 1 minute. Add stock. Cook, stirring, for 2-3 minutes.

Step 3 Add noodles. Stir to combine. Turn off heat. Fold lime juice and kecap manis quickly through noodles. Serve in bowls and top with coriander.

Ingredients

• 1 teaspoon sesame oil

• 400g beef steak, thinly sliced

• 1 red capsicum, thinly sliced

• 2 cups snow peas, trimmed

• 2 cups broccoli chopped

• 4 tablespoons kecap manis (dark sweet soy sauce) or plain soy sauce

• 1 1/2 cups reduced-salt chicken stock

• 375g egg noodles

• 1 tablespoon lime juice

• 1 1/2 cups chopped coriander

• 2 cups bean sprouts

• By Nathan Riddle
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It's getting cold Princess!

Tuesday 15 May 2012

The weather has turned. The mornings are cold and it is dark earlier. It is very easy to just use that as an excuse to not train.

Here are some solutions.

Cold - Train in Skins or Longs to keep warmer, train indoors, get the right gear to block the wind, or make sure the pool you swim in is heated (or get a wetsuit)

Dark - Train indoors, make sure you have lights, change your location/track to a well lit environment

Easy to roll over and go to sleep - Get a training partner to meet or call you and make you get out of bed, or just tell yourself to suck it up and get up.

Motivation - If you take 3 months or so off until the weather changes just think how far backwards you will go and how much training and effort you have wasted. Keep it up and think how much further ahead you will be.

• By Luke Johnson
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READ MY LIPIDS!! ..... Making sense of your cholesterol ...

Monday 14 May 2012

The CSIRO describes cholesterol as an "essential type of fat" produced naturally in the liver. It has many important roles and is the initial creator of vital compounds such as Vitamin D and Testosterone. A cholesterol test or "lipid study" measures cholesterol carried in the blood stream and is broken down into four components. Not all cholesterol is bad, so all elements need to be considered. A GP will help interpret the results based on individual risk factors.

TOTAL CHOLESTEROL - measures all the cholesterol carried in the blood by lipoproteins. The Heart Foundation considers "high" total cholesterol to be anything over 4.0mmol/L. In most cases, if your total blood cholesterol is high it is because your LDL is high.

LDL CHOLESTEROL - Low density lipoproteins, also called "bad" cholesterol, carry cholesterol to the wall of blood vessels. Too much LDL cholesterol can build up on artery walls in the form of fatty deposits known as plaque. This plaque narrows the artery and can raise the risk of heart attack and stroke.

HDL CHOLESTEROL - High-density lipoproteins, or "good" cholesterol, are the garbage trucks of the bloodstream and take cholesterol off to be excreated. As HDLs help carry away surplus cholesterol for dumping, "low HDL is a major problem. WE need a balance of LDL and HDL - a balance in the movement of cholesterol in and out of the cell."

TRIGLYCERIDES - Triglycerides are another type of fat. The liver secretes triglycerides, which are the main source of energy for the body - but they also contain cholesterol. While in circulation, triglycerides get consumed, leaving behind a particle with littlefat but lots of cholesterol:LDL." If someone has low HDL combined with high LDL, and their lipid studies also show elevated triglycerides (anything over 1.5mmol/L, then this can be a heart disease risk factor.

CANT REMEMBER ALLTHAT? USE THIS USEFUL TIP;

MAKE THE 'H' IN HDL STAND FOR "HEALTHY" AND THE 'L' IN LDL STAND FOR "LETHAL".   - SAYS IT ALL REALLY.

• By Natasha Kunej
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Chin Challenge

Friday 11 May 2012

I was sitting around my kitchen the other day talking to my housemate and we devised a little inter-housemate challenge when we move to our new place. We aim to do 1000 chin ups in 7 days, I worked it out as 146 per day roughly. So im looking forward to giving it a go, we also are trying to think of the criteria for it i.e. have one hour a day to complete it. I think it can be done, if I do 3 every min for 1 hour thats 180 so 146 should be easy... Right? Ill let you know how I feel when its all over.

• By Joel Grech
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Injury Prevention

Wednesday 9 May 2012

Hi All,

Last Thursday night I tore my hamstring at football training. I saw the physio the next day and she said that my injury was coursed by my lack of flexability. So my message is, you must do mobility work or eventually you will get injured. You should be stretching after every training session that you do. In between your training sessions you should be using foam rollers and spikey balls to keep your muscles flexable. 

• By Nathan Riddle
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You are lucky, don't waste it.

Tuesday 8 May 2012

We live in a great place in a great country. Life is not that tough around here. When you look at the big scheme of things the worst it gets around here is not very bad at all.

If you constantly say its too cold to do anything, its dark outside, it hurts, i am not fit enough or you use one of the million other excuses there are then have a look around the world. Don't take life for granted! Get out and embrace it.

Most people in the world live a lot differently to us. They struggle to try to achieve some of the things that we take as normal. Basic things like hot water, abundance of food, clean places to live or enjoy plus a safe country to live in. I say enjoy the freedoms and possibilities we have. Get out there and make something of your life and help those around you to do the same.

• By Luke Johnson
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A great quote from one of my favourite Buisness/Life coaches ....

Monday 7 May 2012

"Happiness is not an accident. Nor is it something you wish for. Happiness is something you design."

-Jim Rohn

• By Natasha Kunej
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Watch this space

Friday 4 May 2012

Implement training.. What is it? It is in the name 'implement'. Using everyday items to change up your training and smash through plateaus. Using tyres, kegs, chains, sleds, wheel barrows, rops, fluid weighted objects, weight vest etc. So I suggest you watch this space.. there are plans in motion for me to develop Healthy Lifestyle Clinics first implement based conditioning circuit. Get ready.

• By Joel Grech
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Exercise is the key.

Wednesday 2 May 2012

Hi All,

I was talking to one of my clients yesterday and she is stuck in a rut! She told me that she had lost direction with her health goals. This is an easy thing to do and we have all been there at one point or another. The first bit of advice I gave her was that she needed to think about a goal. She told me that she wants to lose 10kg in 5 months. I have no doubt that my client can reach her goal. The second bit of advice I told her was that it all starts with your training. No matter what your fitness goal is you must make training your priority! There are a couple of reason's for this - 1. The more you train, the fitter you will become, which means you will be able to train harder and get results quicker. 2. When you are training hard you don't want to eat crap because all that hard work will just be wasted! Remember you must be putting 100% with all area's of your health to achieve your goals.    

• By Nathan Riddle
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