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The Gym - Tauranga

Tips and Advice


Are Carbohydrates Bad For You?

This is a topic that can be discussed for hours.  Over past years carbs have got a bad rap.  However carbs provide the body with energy that it can use quickly and efficiently.  Good carbohydrates are those in their natural state that have not been processed or altered by people or machines.  They are high in fibre giving them a low glycemic index, which will keep you feeling fuller and give you energy for longer.  These include whole grain bread, cereals and pastas, nuts, seeds, vegetables and fruits.

Bad carbs are those that have been refined and processed.  Most of the nutritional value has been stripped out making them ‘empty calories’; we don’t get anything good out of eating them.  They are generally loaded with many additives, including colourings, flavourings and preservatives like large amounts of salt and sugar to improve their colour and taste and increase its shelf life.  Bad carbs will spike your glucose levels but they will also drop them very fast making you feel hungry and low in energy sooner.  This leads to overeating because you are then looking for something else to eat.  Bad carbs include foods that are made out of refined white flour and white sugar like cookies, white bread and sodas.

The general rules of thumb with carbohydrates are eat as many as you can in their natural state.  But overeating anything, even good carbs will lead to weight gain.  The size of your fist is a rough guide to your required proportion size.

Some BIG weight loss nutrition myths

Fad diets/meal replacement plans work for permanent weight loss

No way do fad diets and meal replacements work for permanent weight loss.  These often promise a quick fix by dramatically reducing calorie intake and cutting certain foods out of our diet.  You may lose weight initially but long term most people find these diets too hard to continue and end up rebelling completely.

The only supplement we regularly recommend to our clients is protein powder as it is an easy, low fat and relatively cost effective way to make sure you are getting enough protein when exercising.  It can be a great addition to your morning and afternoon tea to help keep you fuller for longer and also pre and post exercise sessions to give you energy and aid recovery.

Low-fat or Fat-free means its better for you

Low-fat or Fat-free processed foods often contain the same calories as the full-fat options.  They also may contain added sugar, flour or starch thickeners to improve flavour and texture after the fat has been removed.

Skipping meals is a good way to loose weight

Study after study has proven people who eat regular smaller meals have better results than those who try and skip meals to lose weight.  These people generally end up feeling so hungry they overeat and pick the wrong foods when doing so.

Exercising And Pregnancy

It is a great idea to keep fit while you are pregnant.  The benefits are huge!  For one you are more likely to recover better after the birth; two, be more able to cope with those sleepless nights and three; actually manage the whole birthing process better.  Its similar to running a marathon; you definitely wouldn’t attempt one without training!

However there are some guidelines to exercising during pregnancy: 

  1. It is always a good idea to check with your doctor or midwife first. 
  2. Don’t start any new form of exercise when you are pregnant. If you have been training before you get pregnant you should be fine to keep on with it.  So its a great idea to start on your exercise programme before you want to get pregnant.
  3. When exercising maintain a Heart Rate of less than 140 beats per minute.  To keep an eye on this I recommend using a heart rate monitor. 
  4. Keep cool and drink plenty of water while working out. 
  5. When doing weights try not to do any ‘over the head’ exercises for example Lat Pulldowns, as this will affect your blood pressure. 
  6. Make sure you are always stable on your feet, so as not to risk falling.  Be extra careful with step ups.
  7. Remember to listen to your body and if you are feeling like you are pushing it a bit much ease up, its okay to take your levels down on the cardio machines.  You will be able to train hard again after your precious wee bundle is born!

As your pregnancy progresses you will be able to do less, the main thing is that you keep doing something – even if its just a 30 minute exercise session, it just keeps you in the habit.

Training Coming Into Cooler Months

There’s no denying exercise assists your immune system.  Many studies have shown that among many other benefits that moderate exercisers get fewer colds than non-exercisers do.  And thinking ahead how good will it be, if you won't have to scramble to get in shape for swimsuit season.

Get A Training Buddy

If you find it hard to get motivated on colder and darker days getyourself a training buddy, someone who is of similar fitness ability to you with similar goals.  Knowing you have to meet with someone for your training session will help you make it to the session and visa versa.  Alternatively Personal Trainers are a great option, if you want someone to really push you through your session.

Dress In Layers

Many exercisers make the mistake of overdressing.  Exercise will make you feel it is much hotter than it really is once you get started.  Layer up so you can take layers off as you heat up.  Start with a thin layer of synthetic material such as polypropylene, which takes sweat away from your body. Stay away from cotton because it holds the moisture and will keep you wet.

Drink Plenty Of Fluids

All year round keep your fluids up before, during and after your workout — even if you're not thirsty. You can become just as dehydrated in the cold as in the heat from sweating.

Warm Up And Cool Downs

Warming up and cooling down the body is even more important when the temperature is cooler. Start off slow on an exercise working through dynamic/mobility stretches rather than static stretches. Cool down slowly, bring your heart rate and body temperature down gradually and do static stretching.

Surviving Easter

Temptation is everywhere and it can be easy to over-indulge – which is great until afterwards when you get the guilt trip attack.  Prevention is the best cure.  Below are a couple of tips to help you get through.

Don’t Buy Early

Supermarkets have Easter eggs out way before Easter and already at discounted rates.  This is not to save you money but in the hope that you will buy early and then have to buy more.  Buy your Easter eggs just before you need them, so you aren’t tempted to eat the first lot and have to go back for more!

Do Your Own Baking

Make your own hot cross buns.  This way you can control how much fat goes into them.  They can also make great alternatives to giving store bought Easter eggs.

It Doesn’t Have To Be Chocolate

Whether you’re a giver or a receiver the gift doesn’t need to be Easter eggs.  What about breakfast in bed with scrambled eggs or a picnic with a bacon and egg quiche?

In Stead Of Going Big, Go Quality

Many of us struggle with portion control.  So instead of buying huge chocolate bunnies what about a smaller quality dark chocolate Easter egg?  This way it can be savoured instead of feeling sick at the end.

Not All Sweets Are Created Equal

Dark chocolate has less sugar and calories than an equal amount of dairy or white chocolate.  Even different brands of chocolate can have different quantities of fat and calories in them.  Compare the brands using the Nutrition Information Label usually found on the bottom or back of packaging.  Comparing the Avg. Quantity Per 100g column will give you a fair comparison between different products.  Avg. Quantity Per Serving Size can be misleading as it varies from product to product.  Also don’t forget about marshmallow eggs or jellybeans as an alternative.

Work It Off Baby

This is where we can help!  If you know you are going to eat more make sure you fit in a couple of extra sessions with us.  That way you can have your cake and eat it too!

New Year Resolutions

Be Realistic

Set yourself up to succeed not to fail.  Make your goal a lifestyle change that you can maintain.  Looking like Elle Macpherson or David Beckham may not be long-term maintainable.  But losing 7kg and toning up to feel more comfortable in your togs could be.

Break It Down

Its great to have a big end goal but break it down to smaller achievable milestones that lead you the big end result.  Make sure you really acknowledge when you hit these milestones and reward yourself.  Watch out though that your reward is not against your ultimate goal ie if you want to lose a total of 7kg, when you lose 2kg don’t reward yourself with a slice of cake.  Get a massage or buy that book that you wanted.

One Thing At A Time

If you try to up your exercise, drink more water, eat breakfast and reduce your meal sizes all at once, it can be a lot of pressure.  Focus on doing only one extra new thing each week.

Make yourself accountable

The more people you tell, the more likely you are to reach your goal.  Also have your goals AND rewards visually around to remind you.  Especially places like on the fridge.  Do you really need to reach for those leftovers?

Be Ready For Speed Wobbles

Its human to make mistakes.  If you overeat at dinner or miss one of your exercise sessions don’t let it get you down.  Accept it and carry on.  Don’t let this be an excuse to keep slipping though.  How good are you going to feel when you reach that end goal?

Alcohol

Alcohol is stacked with kilojoules. At 29 kilojoules per gram, it has nearly double the kilojoule density of protein or carbohydrates (17 kilojoules per gram). These are ‘empty kilojoules’, meaning they have no useful nutrients. Plus they don’t fill us up like kilojoules from carbohydrate or protein do, which can lead to overeating.

Because alcohol has no useful physiological purpose in the body, it is used preferably as a fuel supply. When we consume alcohol, it will be burnt for fuel before fat, carbohydrate or protein. After an alcohol binge, we could be running on alcohol for quite a while: the kilojoules from the food we eat with the alcohol (particularly from the fat) get tucked away in fat stores for use another time. In other words, alcohol isn’t helpful if we want to lose weight.

Why Is Stretching So Important?

Stretching can take as little as 10 minutes, but provides multiple benefits to the body:

  • Decreases pain and soreness after exercise
  • Decreases muscle tension
  • Improves circulation
  • Reduces muscle soreness
  • Improves range of motion
  • Improves your ability to relax
  • Improves posture
  • Allows time for mental training, such as visualisation

Warm Up:

  • Helps to raise body temperature
  • Increases blood flow
  • Promotes oxygen supply to the muscles
  • Helps prepare the mind, muscles and joints for the physical exercise to come

Cool Down:

  • Prevents blood from pooling in your limbs
  • Helps prevent waste products, such as lactic acid, from building up in your muscles
  • Helps your muscles and tendons relax and loosen, stopping them from becoming stiff and tight

Proper Stretching Techniques:

  • Perform balanced stretching. This means you should always stretch the muscles on both sides of your body evenly. Don’t stretch one side more than the other.
  • Avoid over-stretching. Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of a stretch.
  • Go slow! Always stretch slowly and evenly. Hold the stretch about 15 seconds and release slowly as well.
  • Never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond its ability. All stretches should be smooth and slow.
  • Don’t forget to breathe! Flexibility exercises should be relaxing.

Are Behind The Head Pull Downs Good For You?

  1. Most Lat Pull Down Machines are not designed to allow for optimal body positioning to perform the Behind Head Pull Down safely. Because you can’t get close enough to the machine to have cable hang over the T1 Vertebrae (top of the spine), this results in leaning the trunk of the body forward, which then places extra stress on the rear ligaments of the shoulder joint. Repeated exercise like this will lead to stretching of the ligaments in the shoulder, which can cause shoulder instability, and often Impingement Syndrome (when the rotator cuff tendons rub against the roof of the shoulder) causing pain andincreasing the risk of shoulder dislocation – quite the opposite of what we were trying to achieve!  
  2. To stop hitting your head with the bar you will also move your head forward. This will place excessive stress on the Cervical Vertebrae (spinal bones) in your neck.  This is because of the force the stabilizer muscles of the shoulder are placing on the neck in this position.
  3. Exercise is very specific; we perform exercises to assist us in our sports events or daily activities. Can you think of a single sport or job that requires you to pull a big load behind your head? No. Therefore the Behind Head Pull Down is not necessary.
  4. A recent study has proven that the Front Head Pull Down works the same muscle groups just as, if not more effectively than the Behind Head Pull Down.  In this study doing 10 repetitions of Pull Downs were looked at using four different techniques:
    - close, neutral grip, Front Head Pull Down
    - close, supinated grip, Front Head Pull Down
    - wide grip Front Head Pull Down
    - wide grip Behind Head Pull Down

The results showed that all of the Front Head Pull Downs had the highest Latissimus Muscle activity compared to the other exercises.  Rear Deltoid activity was also higher for all three front movements compared to the Behind Head Pull Down.    

It is for the above reasons that we do not advise clients to perform the Behind Head Pull Down.

Heart Rate Training Zone


Depending on your age, level of fitness and your fitness goals, you should train in a particular heart-rate zone. People new to exercise should try to elevate their heart rate to 50%-60% of their maximum heart rate.  While intermediates and advanced gym users should aim for 70%-85% of their maximum. The higher your heart rate, the more calories you will burn and the fitter you can become.



To calculate your maximum heart rate, simply subtract your age from 220. For example, if you're 30 years old, you would have a maximum heart rate of 190. To work at 70% of your maximum heart rate, you would aim for approximately 133 beats per minute (0.7 x 190).


Healthy Shopping

As a rule of thumb always shop around the outside of the supermarket, this is where all the fresh, natural food is.  All manmade processed foods are usually in the middle isles.

When you get to the checkout, look in your shopping trolley and make sure that everything is fresh. If it doesn't go off put it back.  Canned and frozen food are fine.

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