Astounding, isn’t it?  But true nonetheless, with depression and anxiety the most common mental health disorders.

Regular exercise can help prevent mild depression and anxiety in young people

You may be wondering why this is worth discussing on a Gym blog.  This topic is actually hugely relevant… research has shown a strong relationship between a person’s physical and mental health, with regular exercise having a role in both the management and prevention of mild depression and anxiety.

I got into the fitness industry many years ago because I wanted (and still do want) to help people leader healthier, happier lives.  So it’s only natural that I’m delighted to be able to help people improve their mental health as well as their physical health.

You see, exercise triggers the production of endorphins, which can promote feelings of wellbeing.  Furthermore, exercise can improve symptoms of depression by improving sleep patterns, interrupting negative thoughts which make depression worse and increasing the sense of being able to cope and the satisfaction of learning new skills.  Participation in group physical activities can also help create a sense of connection and belonging, which in turn promotes good self-esteem!

Exercise is not the sole cure for mental disorders, but it can certainly help keep a healthy headspace.  So if you’re a parent of a young  person, get out there and exercise with your children and create healthy practices which will set them in good stead for their future.

If you’re concerned about the mental health of a young person, encourage them to seek help from a health professional or direct them to Headspace.

Information sourced from Fitness Australia.

Whatever the reason for your study, don’t you wish there was a way to make it easier and more efficient, while still retaining all the information you need?

Give your brain a rest for 30 minutes, go and do some exercise... and you'll retain and understand so much more when you get back!

Well, there is a way and it’s called taking a break from time to time from your study.  Yes, you did read that right.  The best thing you can do for your brain retention is to take a break and do 30 minutes of exercise.

Why?  Because endorphins are released both during and after exercise and cause you to be more alert and aware… both of which are essential to good studying.  Plus, when you’ve been seated in one position for some period, getting up and moving increases your blood flow which in turn helps your brain function.

I really got motivated to write this blog after having a chat with one of my older members.  Walter is 78 and he was explaining to me how he had cataract surgery recently, which has left him with flawed eyesight.  But he then proceeded to tell me that his sight is the best during and after his gym sessions.

He had mentioned this to his doctor, who wasn’t at all surprised.  The doctor told Walter that one of the many benefits of exercise is that it increases blood flow and, in Walter’s case, the increased blood flow to his eye caused him to see better for a period of time.

I had that conversation with Walter just before going into a Spin class and I kept thinking about it throughout the class.  It all made so much sense to me when I realised that I’ve been writing great ideas down just after Spin classes, because in that 45 minute period of exercise I get a rush of great thoughts and ideas… because of the increased blood flow to my brain!

So if you want to get better grades… exercise more!!!

Never fear… even though you’re out of your usual environment, there are still ways that you can get in some exercise without interfering with the holiday plans.

1.  Pack a resistance band – it may sound old school, but resistance bands are light weight and fit easily in your luggage.  Plus, you can do a whole range of exercises with them… low row, chest press, bicep curl, upright row and tricep extensions to name a few.  And they’re a whole lot more practical than trying to pack a set of dumbells!!

There are lots of these outdoor exercise areas in parks all around the world.

2.  Stop at a park with exercise equipment – these days many city parks have permanent exercise equipment, just ask the locals where you can find one.  Most of them will have signs with some exercises you can do on the particular equipment and you have the added bonus of exercising in the fresh air.  Plus, if you’ve got kids, they’ll have a great time on the play equipment while you sneak in a quick workout!

3.  Walk, walk, walk – what better way to sight-see than by pounding the pavement.  It beats public transport because you can stop anytime you like and you’ll see so much more.  Make sure you pack good walking shoes and where possible, walk up some stairs or a couple of hills… a great way to increase your heart rate and burn more kilojoules.  If you can, pack a pedometer… you’ll be surprised how many steps you take just by sightseeing!

4.  Book a hotel with a gym or pool – while the rest of the family is having a lazy holiday sleep in, you can get up a little earlier and get your exercise out of the way for the day… that way it won’t even impact on your holiday plans.  And if you’re lacking in motivation, some hotels even have Personal Trainers for hire!

It’s all about balance.  The whole point of a holiday is to relax and rest your mind and body, so don’t get stressed out trying to fit in your usual exercise routine.  Take up opportunities to exercise where you can, but make sure you enjoy your holiday, spend time with your friends and/or family and let yourself unwind!  The Gym will be waiting for you when you get back…

Information in this post was sourced from Reps Magazine from Fitness Australia.

It's time to indulge in a few Christmas goodies... just not too many!

Sometimes we get anxious about the Christmas period, worrying that we’re going to undo all the good work we’ve done in the months leading up to it.  But there’s no need to get worked up about it… you just need to know how to find the right balance between enjoying some yummy food and drink without going overboard.

Here are a few tips to help you get out the other side of the Christmas period without piling on the pounds:

• Add more dairy products into your daily diet – Research has shown that up to 800 mg per day of calcium increases fat loss.  Yes, that’s right.  Calcium has been shown to stimulate the breakdown of fat, inhibit the making of new fat and increase the loss of fat in faeces that might normally be absorbed.
• Start your day with low glycemic index foods - low GI foods will keep you fuller for longer, so you’ll be less likely to stuff yourself silly with Christmas goodies.
• Drink green tea – in between the glasses of champagne, drink green tea which increases fat burning.
• Drink a big glass of water before eating – it’s simple but true… water just before the big Christmas dinner will lower the amount of food you take in.

Remember, anything in moderation is fine and using little tricks like this will help you keep your intake of Christmas goodies at a moderate level.

Finally, don’t forget to keep up the regular workouts!  I know it’s a busy time of year, which is why we recommend you train with intensity rather than duration… which, by the way, has a greater impact on fat loss anyway.  And if you don’t know how to structure a quick workout that really counts, why not book in for a half hour Personal Training session and let one of our Personal Trainers give you a super effective workout!

Information in this post provided by Dr Peter Reaburn.

The latest research on many sporting topics was presented by not only Australia’s leading orthopaedic surgeons, strength and conditioning coaches of elite sporting teams, the gurus of fitness and physiotherapists that know bodies inside and out, but also by international experts in their specialty field.

It was challenging for me to follow everything all the time, but what a buzz to be hearing the new advancements in training, injury rehabilitation and discoveries in sports science.

What struck me most though, was the detail, correctness and cross-referencing of the various studies of research that had to take place before it could be deemed acceptable and given the stamp of approval.  A lot of theories are put out there, but do not hold up to the rigorous testing or don’t quite add up. A lot of ideas sound great but really don’t have any backing.

It got me thinking about why we do some of the things we do in the gym. A lot of information we use is now being overtaken by new advancements that have been clinically researched and tested. The way to perform an exercise may have evolved from the way your dad did it, maybe even from when your older brother did it. Maybe not.  But I feel we need to check our knowledge and be sure that what we are doing comes with the best advice. We need to make sure we’re not just handing down advice that is no longer applicable.

It reminds me of a story I heard when I was learning basic fitness at Fitness Instructors school 18 years ago.

Why do we do what we do?

A young woman wanted to roast a piece of beef and she asked her mother the best way to do it.  Her mother said that it always works best if you cut one end off the meat before cooking it.  The young woman asked why and the mother responded, “Because that’s what my mother taught me”. Wanting more information, the young woman went to her grandmother and asked the same question.  She also responded, “That’s what my mother taught me.”  Luckily, the great grandmother was still alive so the young woman asked her why she cut the end off the piece of beef before roasting it. She replied, “That was the only way to fit it in my little oven”.

As leaders in fitness, we owe it to our members to make sure that they are being advised in the most informed manner with current, up-to-date information.

What is... and isn't... good posture?

Bad posture doesn’t just look awful, but is also associated with a whole host of health issues – neck pain, headaches and jaw pain to name but a few.

In fact, research has discovered that poor posture can have an impact on fatigue, as well as having a negative effect on breathing and digestion.

So, how can you keep your posture nice and upright?  Here are a few tips:

• Make sure you stand up straight, as though there is a string coming from the top of your head pulling you up.
• Don’t slouch!  Pretend there is a light in the middle of your chest – you need to make sure the light is always shining forward and not toward the floor or your lap.
• Regular exercise!!! Yep, there’s no escaping it!  Our bodies were designed to move every day and regular exercise helps keep muscles strong and long.
• Try not to sit down for long periods.  Take regular micro-breaks every 30-45 minutes where you get up and walk for a few minutes.

And if you’re wondering what’s the point… just think how much sharper, happier, creative and more productive you could be or how much better you would respond to stress if you regularly exercised your brain.

Here are a few tips from Paul Taylor from the Human Performance Institute:

• Train your brain – exercise, complex resistance training and vibration training can increase brain growth.  Add to that cognitive training, such as crosswords, learning a musical instrument or another language.
• Feed your brain – good nutrition is vital for brain health, especially omega 3 fats found in nuts, seeds, fish, unprocessed carbohydrates, fruit and vegetables.
• Defend your brain – from alcohol, drugs, tobacco and lack of sleep.
• Befriend your brain – meaningful interaction with others is essential and giving to others stimulates reward paths in the brain.
• Manage your brain – expressing emotions reduces intensity in the brain.  Deep breathing exercises will help reduce stress.

Information in this article sourced from The Sunday Age.

Recently, I got sent a You Tube video on the science of what motivates us.  I’ve put it here for you to have a look at, because it’s an absolutely fascinating insight into what REALLY motivates us.  Check it out…

It’s something I’ve given a lot of thought to over the years, because obviously in the fitness industry what motivates people to exercise is pretty important.  What’s the bet you think the major motivators are weight loss, body image, health and fitness related?

While those are definitely factors in motivating someone to get into the gym and exercise, there’s actually something greater than that behind all those things… we are all motivated by having a PURPOSE in our lives… whether that be to lose a few kilos or to find a cure for cancer.

Take a look at your workplace for example.  I’m sure that you’re considerably more motivated on the days when you feel like you’re making a REAL contribution.

I have a number of core values in place here at Geelong’s Gym and one of those is Contribution.  Why?  Because I love to contribute to the individual lives around me and to the community at large.  That desire to contribute also motivates me, and the rest of my team, to keep working and striving to make my Gym more successful… because then I can contribute even more to the community around me and make the world just that little bit better.

Did you know that there are actually certain times in our lives when our weight is most likely to spike?

• First Semester of University – yep, the all night drinking and constant fast food stacks on the kilos super fast.
• Falling in Love – many women start matching their men bite for bite when they live with, or marry, them, despite the fact that men need more kilojoules than women do.
• When you hit your 30s – women in particular start to lose muscle mass in their 30s, resulting in a slow down of their metabolism.

It's so frustrating when your weight keeps going up and down constantly!

But it’s not all bad news.  There are ways to beat the weight gain.  For a start, pack a healthy lunch, eat smaller portions and add some strength training into your exercise regime for the week to keep your metabolism fired up.

And to make sure you don’t get into the habit of yo-yoing weight:

• Be Realistic – throw out all the crash diets and fads; instead adopt a healthy eating lifestyle which allows the odd treat every now and then.
• Be Patient – don’t expect the weight to come off instantly!  Healthy weight loss is to reduce your weight by approximately 10% over six months.
• Be Supported – research shows spending time with others who have successfully lost weight will help you maintain your own weight loss.
• Be Analytical – take note of any mood changes that make you want to eat more, so you can identify when you’re emotionally eating.
• Be Active – no surprise here… make sure you keep up a regular exercise routine, ideally with a mix of cardio and strength training at least three times a week.
• Be Flexible – don’t feel like you have to stick to salad every day of the week; if you get bored, try something different (but still healthy).
• Be Optimistic – forget about times in the past where you’ve failed to lose weight successfully and instead keep a positive attitude and focus on how good you feel when you eat well and exercise regularly.

And if you need any help, any one of our Personal Trainers would be more than happy to put together a healthy eating plan and exercise program for you.

Information in this post sourced from Women’s Health magazine.

Detoxing can be good for you, but it doesn’t mean you have to give up eating for days on end or break the budget on fancy pills and potions.

Recently I stumbled across an interesting article in Men’s Fitness magazine, which looks at some of the claims those fancy detoxes make.  I thought I’d share a few things with you.

Believe me... it shouldn't be that hard!

Claim #1: It cleans chemicals and toxins from your breath and lungs.  Guess what?  Drinking lots of water and adding more fibre to your diet will do the same thing.  Your liver’s job is to naturally detoxify your body, so as long as you don’t load yourself up with a whole of rubbishy food and too much alcohol, it will do it’s thing without needing magic pills.

Claim #2: It removes dangerous toxins from your colon.  Our body is constantly detoxifying and for the most part, the colon stays pretty clean.  To keep it that way, make sure you eat plenty of fruit and wholegrains.

Claim #3: It cleans and strengthens your liver.  Providing you haven’t got cirrhosis, the best thing you can do for your liver is give it a whole lot of “stinky vegetables“, i.e. broccoli, cauliflower, cabbage and Brussel sprouts.  And if you want a little extra boost, add some whey protein powder.

Claim #4: You won’t feel hungry.  Funnily enough, it’s healthy to feel hungry.  In fact, if you’re not hungry 2-3 times a day, you’re eating too much.  Being afraid of getting hungry is what leads to weight gain; it’s much better to accept hunger is normal and eat until you are comfortably satisfied… not until you can’t fit anything more in!