Fitness & Health

Winter time is building time

Time to ramp up your training

Winter is finally here so expect the darkness, chilling wind, the footie and the rain to keep us company for the next few months. I reckon now it’s probably great time to change your training around, keep motivated and achieve those results that you’re after. That’s right! Rug up it time to put in the long yards and get some serious base training in!

In my opinion this is the best time to work out so don’t let a little coolness hold you back. Take advantage unlike the others who drop off and get working. The alternative is to stay indoors, grab some chips, chocolate and catch up on all those programs you have been missing out on, but I know that this is not you.

Here’s my cheeky yet honest opinion on what you can do to keep you focused and motivated over the winter months.

Build your strength base

For the experienced strength trainer it’s time to load up that squat rack and start placing more weight plates on your deadlift my friend. Yep for the weight lifting crowd it means cover up and starts working on those honest compound lifts. Winter is great for now getting into some pure and serious strength training in while following a simple yet challenging 5×5 or 5×3 program in building up your limiting strength or pack on some more muscle. No more of the 2 hour, high rep 6 exercise routine. Bring it back to the basics and lifts. Just make sure your lifting goals are clear and you are injury free. Now is the time to put in and go hard.

For the more recreational trainer it’s a great time to get in some consistent training in and work on getting in a full body program over the training week. Include some cardio and don’t neglect your stretches. After 6-8 month of solid training expect to be heavier and slightly more muscular. Enjoy, Hang in there and don’t be a fair weather trainer.

As for my female readers it shouldn’t be too different for you with this approach. It’s just a matter of keeping the food in control and eat enough to fuel your workout. It’s about being lean, fit and healthy. No skinny at any cost. You won’t put on size if you lift weight.

Your fitness engine

The cooler months are much kinder to anything cardio related. I’d rather be properly attired with my running clothing than run out in the summer’s heat. The body takes a greater toll when one is exerting themselves in the hotter months so I would only recommend you minimize the hard running and focus on events during this time. (As you have already put in the hard runs) As for winter it’s great to be able to push the body without blowing up and with a smart program you can recover quicker and constantly push the pace in building your cardio engine. Running/cycling in winter is also easier when monitoring the body’s own temperature as you can layer up and remove items as you move along. Get out and embrace the cool. Do some research and invest in some proper winter clothing. You won’t look back! Tip: Find a training buddy and hit the cardio machines or get out and about. You can both keep each other accountable.

Work on weaknesses

Hips lacking power? Need to build up the shoulders or need core strength? Yep you guessed it. It’s time to focus on those imbalances and areas of opportunity now. You have 4-6 month of cool weather to work on weaknesses and before you know it you are a better version of the one that decided to focus in on those particular areas. Time to give those stubborn body parts attention, target your lack of any cardio, finally get some flexibility in or simply improving any lacking technique. It a great opportunity to work on those key parts of you goals and get it sorted out.  Imagine getting to spring feeling ready to go and knowing you have put in the work and improved previous areas of concern.

Work on food quality

What a perfect time to start working on your food. Don’t give me the” I’m not motivated and hand me my comfort food here” or “I’m too tired” rubbish. You simply cannot neglect such an important part of you strength, fitness and health goals. It’s all about the food. You cannot bust out a solid workout and expect results by feeding yourself junk. In this day and age there is an abundance of information out there that can help you out and provide you with the basic understanding of how to go about eating healthy and clean. Get the basics right from the start and then maybe when you are eating well and you are getting in the quality nutrients, then maybe you could invest and think about reaching for the Protein powder, Creatine, or any other supplement you think you may need. Most of the time if you already have a sound established nutritious eating habit you don’t need it. Honestly your nutrition usually requires a little tweaking so be honest and clean it up. Think quality first.

For the weight loss crowd

For those who simply want to lose the weight now is the time to put in the work and get educated about how to shift the kilos. No secret here, it’s a matter of incorporating a nutrient quality approach and take it from there. The fad diet, totally omitting a food group or I’m doing my own thing doesn’t work nor does the “its comfort food season” mindset and “you gotta live” excuses. This approach will only set you back further. If you don’t bother now don’t question why you are still overweight in spring. I see it all the time with people. It’s always about food and sedentary lifestyle choices. You have 4-6 month now before the fair weather arrives so you have a choice now. Do something about it or wait until spring to once again procrastinate whether you are going to diet again.

It’s about education and being consistent with your overall habits. Not the short term quick results approach. It’s not easy, but it ever so worth it.

A positive mindset

This is everything when it comes to reaching your goals. Most often with people they are highly motivated at the moment, however this changes when the reality of turning up mid-June in the dark and have to put in the work. Better to stay at home warm in front of the telly…..yeah? A positive mindset will not only motivate you to work out but will go a long way in helping you to fix up other lacking areas (your Health) and soon enough with a consistent few months, you’ll be eating better, getting stronger, be fitter and you will most likely start reaching your goals on the scale. An ordinary attitude doesn’t not help you nor does it endear you to fellow class participants so please understand that your mindset is important.

most importantly , stay positive, commit and take advantage of the cooler months.

Rug up enjoy!

Claudefit is a Mill Park Based Personal Trainer with 10 year experience directly in the fitness industry in addition to his own.

Get yourself active, your kids will follow.

Parents be active

As a fitness professional  and an active dad one of the observations that I’ve made is the inability of parents to get actively involved with their own kids when it comes to simple activities like kick the kick, a simple bike ride around the park or just joining in on the fun at the local playground.  It seems to me that parent these days are too busy checking in their Facebook status or playing games on their phones whilst missing out on valuable parenting and interacting with their kids. I’m going out on a limb here and reckon some of you agree while some of you might be offended, this is not my intent.

What I’m not suggesting is to go out and play hard and hurt yourself. What I’m asking is for you to at least have the ability to simply move around as required, have a base fitness level to keep up and have a body strong enough for you not to be sore. Seriously you shouldn’t be sore after just playing with you kids. Getting yourself “fit” does not mean you need to look like a fitness cover model and be able to play like an elite AFL player. (Would be great though)It simply means being able have a body that is able to deliver solid fitness, strength and movement.

How about taking a more proactive effort into your own personal health and incorporate a fitness regime that works around the kids while creating an opportunity to fit in a workout. Given that almost two-thirds of Australians are overweight, including one in four children It’s about time you stopped being a spectator and let the kid having all the fun. Go ahead join in and get that base fitness up, you’ll be surprised what you can achieve.

You might end up having a good time.

Here’s a couple of ways that you can find the time to get some exercise in and by extension possibly get the kids involved. From the little I know of kids they copy what you do.  So basically the old saying “monkey sees monkey do” rings true so go out and get moving, as a family should.

Fitness Tips

  • While the little ones are participating in say Gymnastics, Swimming, or Martial arts why don’t you use this opportunity to go out for a walk and time it so that you get back a little sooner and still be able to spectate the kids. In my experience the little ones won’t mind if their parents are also exercising. Why let them get all the benefits? Plus they will be pleased that you are exercising just like them.
  • What about when you take them to the park, you do take them don’t you? Get involved and don’t be the parent who just sits there and ignores their kids while they seeking your attention and approval. Go ahead and join in, even if it’s just too initially stretch out and get used to the equipment again since you last played on them.
  • Walk when you can. As simple as it sounds for most even having the desire or energy to walk is hard. How about taking the time to walk up to the shops for small items, the local park or any other regular location nearby. Take the time out and get that 30minutes in, too easy. If it’s cold put a jacket on, if it’s a light rain grab a brollie. Simply get out and walk. The 5 minute drive can be left behind.
  • Running on an oval can be a beginner’s guide to getting out and enjoying the benefits of running. It’s how I’ve managed to get my clients started. How? Simple. Start off with a few meters of running then walk for a while and repeat. An example on a footie oval would be run for about 100 meters and walk for another 200 then repeat for about 3-5 laps. From there you’ll start managing it a bit more seriously and run half, walk a quarter and repeat. All of a sudden you are knocking of laps of the oval in no time. The kids can join in by playing ball sport in the middle of the ground while you keep an eye on them – and them on you.
  • Take the little ones out for a bike ride while you run. My personal favourite as it’s a time where my wife gets to go out at her pace and has my 10year old son ride beside her. They cover anything from 8-15klms depending on her plans. This would depend on you getting better at running and fitting in some direct exercise time with the kids. I know that you might see this as hard exercise but if you start with short runs at a low intensity I’m sure you’ll get here. By the way the kids don’t see this as exercise, the just want to go for a ride with mom…or dad.

The benefits of exercise are many and can only be positive if you partake in the many activities available. So if you’re worried about the health of your family – your children’s, your spouse’s and your own, it’s about time you got moving. Too many kids and adults these days in my opinion are wasting their time in playing mindless games on their home entertaining systems, hand held video games and sadly on their mobile devices. This approach to parenting creates bad habits that your kids will follow.

Take control and get them off the games and spend time with them.

Fitness and Strength for the over 40’s

Over 40’s Fitness and Strength

Physical activity is valuable for all and for some has now become a necessity. For us older folk (like me), where maintenance of good health, independence, and certain age/lifestyle factor related disease prevention can be achieved with only a dose of Fitness and Strength. It’s time to take action and do something about it.

As we are now over 40 we should all do some form of physical activity, no matter what your age, weight, health problems or abilities. You have to make an effort. It’s never too late to start becoming physically active. Let’s get you started in helping you out with enjoying the benefits of having more energy, reducing pain in movement and other age related matters we have to deal with that are slowing you down.

It’s now time to act.

It’s unfortunate all the people round me who have chosen the easy way out and due to a lack of activity , a lack of food control and after years of self-neglect they find themselves in a position where they are lost and have nowhere to turn. All this and we have to deal with the rest of the ageing process as we tend to slow down….well only a little though, you can still do something about it.

Many improved health and well-being outcomes have been shown to occur with regular physical activity. These include helping to:

  • Maintain or improve physical function and independent living;
  • Build and maintain healthy bones, muscles and joints, reducing the risk of injuries from falls; and
  • Reduce the risk of heart disease, stroke, high blood pressure, type II diabetes, and some cancers.

The importance of movement

As I turned 40 and realised that I was not able to recover quicker, move as fast and lost a bit of mobility. However it’s not to the extent that some general thinking would lead you to believe. Just because you are now a little older (and much wiser) it’s a matter of just making sure that you now work out a little smarter. One on the major changes with age is the issue of mobility. That is, the ability to still perform the functions that that body is designed to do. Move pain free.

For the unlucky ones who are carrying over some old injuries from past endeavours it’s going to be little different, but not impossible. I consider myself lucky as I’m one who doesn’t carry any major injuries and have good movement with my Ankle and Hip joints ,a pain free range of motion with Thoracic mobility/stability/elevation and my Knees have survived the years of running and martial arts and intend on keeping it this way as the years add up.

My go-to movements today in addition to the type of workout I do as a Professional trainer are the 3 big ones from the HKC Kettlebell system. They are the Turkish Get up, Goblet squat and the Swings. The combination of these 3 specific Kettlebell movements allow me to be mobile , flexible, build co-ordination , strength in movement and a heart rate that burns up the calories. Before you get too excited and think just performing these movements is all it takes keep in mind the strict adherence to technique will be an expectation. The Kettlebell doesnt do favours and rewards bad form so let’s keep it safe.

Cardio as we age

Start with low impact movements. And then build up. It’s ok to push the cardio once you have built it up smartly and not gone out too hard or too soon. It should over time build up and for general fitness not take too long. I promise. You are no longer a spring chicken and should be more cautious in you approach (this is a good thing)  – As part of getting on to our 40’s the ability to take on any exercise that involves impact is something that needs to be monitored  diligently.

A pain free workout can certainly be performed as long as you are following proper technique and are able to use the correct resistance in delivering results. Too light will not have any effect and going too heavy too soon is recipe for disaster. The last thing you need is an injury to recover from so take my advice, learn the move and then build it up slowly. Any progress is still progress. The major moves that I use when working with my new “grown up” aged clients who have never lifted a weight or seen the inside of a gym is to establish whether they can perform what I call the pillars in movement.

These are the lifts that deliver better results and are clear time savers. When combined together results are usually no too far.

The Pillars of strength

With any given program you will need to cover the basic moves in order to get a greater return on effort. Irrespective on the type of equipment you use (Kettlebell, Dumbbell, Barbell, Sandbag or machine (as long as you are performing the following you will get stronger.

Pressing – These movers involve all overhead pressing that is barbell shoulder press, machine shoulder press. Anything involving an upward press. Whether you are sitting or standing. Just press. I get a lot of mileage with my Kettlebell pressing it delivers a safe and pain free movement pattern and for a more strenuous workout we hit the barbell and load them up. It all depends on needs and training history of mature clients. In other words press.

Pushing – These movements involve the pushing away from the body (chest). They include the classic bench press. Machine press and even dumbbell press. This one in particular is a clear favourite with most as it has generally become the one workout movement enjoyed by most. For some its complements and already comprehensive workout, for others it’s a critical strength in pushing an opponent away and for the rest it’s basically a beach muscle. It’s up to you.

Squats – One of the major movements in any effective training program should include the squat movements. It’s basically when performed properly works the entire body in utilising the legs as the main driver, the core in keeping it all stable and the upper body in holding onto the required loading placed on the body. Truly one of the king pillar movements in returning a quicker result. These can be performed with a barbell, Kettlebell, sandbag, and dumbbell. Almost anything really. As long as you know how to move. An excellent carry over exercise sports and daily life challenges.

Deadlift – One of the most dynamic movements is the humbling Deadlift. This is basically a hinge movement (fold at the hip joint) where you are required to put up the weight from the floor. Its performed best with a barbell and with a proper set up and execution is quite safe. Unfortunately it gets a bad reputation as hurting your back, when in reality this classic pulling movements will actually strengthen and sometime fix you back. Just remember everything is problematic when performed incorrectly and is always better when proper technique is use.

A great reason to hire professional fitness trainer if you are not sure.

You are never too old to move.

Far too often I hear people who tell me they are too old to do anything about it. Well I find it disappointing in a way as most of the ones who tell me this don’t have any major injuries or concerns that would prevent them from becoming healthier through a strength and fitness program. Unfortunately they are quite simply lazy, unmotivated and to some extent don’t really care.

If you have read to this point you will understand and if you haven’t, well what can I say? As we get older we see the world a little different and place value on the time spent in doing the thing we enjoy. The approach on movement, strength, fitness and health should be your priority.

Ladies group fitness workout

Female Fitness Training

One of the services that I offer as a Personal trainer is my small group fitness classes that is catered for the needs and wants of my female client base. The aim here is to simply burn up those calories, effectively add strength, movement and as they call it, “tone up all those bits”.

However, just simply taking the approach that one type of program fits all their needs can sometimes become a bit of a challenge. There are many ways in delivering the results you see, if you are an experienced trainer that is. My basic template for an all over body blast is simple. I’ll work your entire body with the beginning 3 major movements that I picked up as a Certified Kettlebell Instructor; they will prepare you for the future exercises that will all add up to you getting results. The following thee will make you move better, feeling better and burn up a heap of calories.

The following is the first part of the Session

  • Goblet squats 3×3
  • Swings 25 x 5
  • Turkish get ups. 1 x 5

From this general warm up we are well and truly warmed up and then set up the Barbell for some heavier lifting. Ladies please note that due to the limited release of testosterone from females you won’t get too muscly. An overabundance in food is what gets you big! – No offence meant.

How Strong Ladies are made

Barbell deadlift for all body strength and conditioning:

The dynamic deadlifts is one of the well-known strength lifts that if performed correctly allows you to get incredibly strong without wasting your time with other unnecessary lifts that promise you big results and don’t quite deliver. They are great for females as they burn a lot of energy and get’s you to move those hips, legs and gluteus. In addition the carry over effect of this exercise goes a long way in promoting a leaner and more naturally balanced body. The deadlift also teaches you the benefits of properly bracing your body in lifting properly and safely. It’s is this bracing understanding that will also make your other lifts more enjoyable.

Single leg deadlifts to get to that gluteus activated and worked

I cannot talk this movement up enough when it comes to working your gluteus (Backside) it simply gets the job done and you will feel it instantly when performed correctly. It was one of my go-to exercises back when I was taking female group fitness for a large gym. It teaches you to properly perform a one leg movement that targets the gluteus  and actively gets the core involved to support the exercise. An all over winner in the eyes of my female client.

Front kettlebell squat for leaner legs and strong core:

The front kettlebell squat is easy to learn and perform for most. it’s quite safe as you have the weigh loaded up in front, promotes an upright posture and makes you core get involved as well. With the use of the kettlebels it’s a case of using the correct tool for the job. You can’t go wrong with this basic compound lift that works the legs as they should, as a collective unit.  Get those legs looking lean and strong, get squatting with the kettlebells front squat now!

Kettlebell shoulder press for that shapely look:

For those shapely and not too bulky shoulders the kettlebell press is the ideal way to get it done fast and efficient. It is an all over upper body pressing movement when done with a Kettlebell is easy to teach, perform and has a great return on effort. It’s a safe movement where the ladies get comfortable with this often neglected exercise that is an above the head press. Women often tell me that they don’t like the press because they are not strong at it. Well given the nature of this lift it’s actually the less dominant big mover as opposed to the Deadlift and Squat, so it makes sense that the shoulders are not as strong as the legs. Ladies take action now and start working on those shapely deltoids.

Light Kettlebell snatch for cardio a total cardio blast:

The last one on the list is the one that is the king (queen) of cardio and all over body blast. Period. Once you have a well rounder understanding of the kettlebell swing , have performed hundreds of swings, have become well versed on the Turkish get up and finally have reaped the benefits of the kettlebell press , you are then in a better position to be taught this rather dynamic exercise within the kettlebell movements. In order to move onto the kettlebell snatch you first need to be able to efficiently get the kettlebell from a swing position to an above head hold ( think top of press and top of TGU here) and then back down and into the back of a swing in order to  (using hip drive ) thrust it back up again. Rep after rep.

Say hello to an absolute cardio blast. Best of all, no size ladies.

My ladies group fitness and personal training services go back to my initial years working for several large commercial gyms. I have taken several large group fitness classes and have dealt directly with the ladies for a long time. From this position I now run my business directly from home that allows me to directly deal with you and not pass on my overheads like when dealing through a gym. That is, I’m able to better price my services and not pass this onto you.

Claudefit Personal Training has been operating for 8 years directly in the fitness industry and has over 25 year of own practical experience.

  • Is a Strength and conditioning coach
  • RKC2 Russian Kettlebell instructor
  • Experienced and Professional

My contact details can be found on www.claudefit.com.au

 

 

Women’s fitness and Strength

Women’s fitness and strength

When initially looking at getting in shape or otherwise known as” getting toned and look skinny” many women unfortunately think that they will get too bulky and grow muscles that will make them look big. The truth is that as women don’t produce the same levels of testosterone as men and are not able to put on muscles as easy as men do. This allows you to stay feminine, get lean and become stronger!

For many years it was thought that resistance training programs for women should be different from that for men. There was even a time before that when it was thought inappropriate for women to undertake any resistance training as it might masculinise them. Thankfully times have changed to the extent that more and more women are now only participating in resistance programs but are competing in Power lifting, Olympic lifting, Figure contest and the now popular Crossfit games.

It is now well accepted that women can demonstrate impressive results from the same resistance training program take on by men. In some cases women have produces greater gains than their male training partners. While there are gender differences, there is little need to change the program variables when designing a resistance training program for women.

Fitness and strength.

Part of the deal is to work hard toward both your fitness and strength in order to maximise you return in investment  of time, money and effort. With a solid base of strength and fitness your body is in a better position to move and burn more calories and be more effective than just doing cardio. Because you want results right?

Don’t be afraid of becoming stronger, fitter and finally look the part with no extra muscles.

As a persona fitness trainer I have previously had the pleasure of taking many Women’s group fitness classes over the years and believe me, I have learned more than enough about what ladies are looking for when working out. The many comments about toning this, toning that and wanting to get rid of this and so on are part of dealing with my many female clients.

Fortunately for me I can honestly say that ill work you so that you will feel the hips, legs and you butt getting worked. I will address you saggy arm and make them “tones and will ensure that your shoulders look feminine without too much muscle. Is that ok with you?

Private facility

My Knowledge in delivering  fitness and strength training services goes back to 2006 where most of my clients and classes at the gym were mostly female. I took the Boxing class, Total body conditioning (after creche drop off) and fit mums group fitness. So you can imagine that I had to deliver results to many females of various levels of fitness and strength.

With fit mums everywhere of all ages and levels of fitness I certainly learned a lot! quick.

Now that I operate my own facility I’m able to still deliver a services that with effort ensures that you lose the fat , tone up and feel better about yourself. Or cater the session around what your others needs might be in relation to a healthy lifestyle.

Allow me in helping you reach that goal.

Claudefit is a professional and highly experienced operator that offers a private facility for you comfort.

Over 40s fitness and health

Over 40 fitness and health

If you have been searching for a personal trainer who will look after you, well done you have found me. Oh by the way I’m aged 46 and have been actively training myself for over 25 years and have been part of the fitness industry as a trainer for 8. So read on and ill educate you on what I value should you choose to hire me as your trainer.

Fitness and Health .Well this is where it should all start for every one and since were are both now grownups I’ll touch on this one first. As an active trainer my priorities have certainly changed from my younger days. Unfortunately I’m no longer bullet proof (if I ever was) and need that little bit longer to recover from both exercise and whatever the day brings. for me now its about staying fit, have some strength and above all, maintain my health moving forward.

Movement. My priority now is getting you to move better in allowing all the other elements such as resistance training , walking/running  and core work in complimenting your Fitness and health. But first you have to be pain free. In order to feel and move better we all need to do the work that will help us achieve the results we are after. It should be the reason why you are working with a personal trainer. They should be able to get you there in a safe and professional manner and given my previous experience and skill set I guess I’m ready to look after you. For example my current go to exercises can both add strength and allow you to move better. My initial choices here are the humble Kettlebell and Bodyweight exercises (systems)  I successfully use as they promote  proper technique before any barbell work. Firstly its about  moving better, pain free.

Appropriate approach – As we age the life knocks we have taken over time have all added up and for some it’s a bit of a struggle to get the body performing as it used to. Whether it is due to an old sports injury or simply you let yourself go,with smart programming you should not be limited too much if  making the choice to get in shape and for some continue to look after yourself. Remember you are never too old to get your fitness, health and vitality going again!

Recovery – It’s all about recovery once we hit 40! no big surprises here. This is where we need to be fair dinkum and not over indulge like we used too. yeah I know, the body does slow down and recovery seems to be somewhat lacking. This is where you need to take a look at your current situation and make the necessary adjustment/s in order to not disadvantage yourself and continue to have an active lifestyle. For some it could be as simple as taking up a fitness and health program and for others it a matter of limiting their alcohol consumption. It depends on you. It always has.

Nutritional requirements – For some of us we are no longer able to process the foods we once used to indulge in. This does not mean we have to totally give up on the yummy foods. It’s just a matter of limiting your choices on these types of food stuff and allow yourself to take in an all over healthy eating program with greater variety and quality foods. Once we make these small changes you are still able to provide your body with the proper nutrients and energy to get on with your day, both healthy and keep yourself lean.

Feeling better – Well this is why you are looking me up right? With a comprehensive program this is the bottom line. Feel better by becoming stronger, fitter and become more active. Or should I say regain that activity you once had. The bottom line with any program in my opinion is to actually feel better, not broken.

As most things in life a balanced approach is all you need.  Focusing on your fitness, strength and nutrition along with a more active lifestyle are enough to get you there. It’s all about being consistent in everyday life and not chucking in the towel because you are too old.

Take action now and get your movement and energy back with an experienced and professional trainer.

Claudefit personal training will look after you in the way you should be.

www.claudefit.com.au

 

Fitness and Weight loss

Fitness and weight Loss

It’s been proven over and over that when you are looking at losing weight for the long term its best to take a combined fitness and weight loss approach. By working out you are strengthening your body, preventing structural imbalances and building lean muscle which all promote you to also take a proactive approach towards your nutritional intake. Once you have a base fitness level and compliment it with a practical eating program you are well on the way in achieving results. When these two elements are adhered too results are sure to follow.

Much more practical and healthier than simply going the starving yourself mode in looking for the quick fix.

As a Personal Trainer people often see me in relation to their overall health and fitness goals and for some come to me with the view that they “only want to lose weight “ and are not interested in getting stronger or even consider getting fit. These two elements can be exclusive but if you want to lose weigh the reality is to simply not eat! Obviously you can purchase the magic supplements, take them as prescribed and in a few months you are magically skinny right? sure but in addition you will have no energy, look sick and not be able to carry over to daily activities and feel good about yourself.

People who starve themselves don’t end up feeling any better either.

Fitness and weight loss at Claudefit

Over the years that I’ve been a trainer my focus on the exercise component of weight loss has been on working the areas from several elements I have a skill set on. Whether its Boxing, Kettlebells , Bodyweight or Barbell work the return is the same, an all over body workout. The isolating of muscles does not do too much with regards to burning calories. It does not work for fat loss. Primarily I will work on an all over program in delivering a greater return on movement. The larger muscle areas will be worked firstly in generating the best calorie burn.

A snippet of a typical workout is as follows. It’s set up for 1) an all over workout and 2) a high calorie burn.

  • Kettlebell swings 1 minute ( rest) x 5
  • Kettlebell clean and press 30 seconds ( rest x5 )
  • Skipping 3 x 1 minute rounds
  • Boxing  – 3 x 2 min rounds on pads
  • Boxing heavy bag 3×2 min rounds

Keep in mind that this is only about getting your calories burned and without a doubt you need to be fit in order to generate the higher burn.

The benefit of getting your fitness up is that you will actually feel better and move better, and will be in a more positive mindset and by complimenting it with a good food plan will reap the benefits of an all-round program that in the long term will benefit your overall fitness and health.

By becoming fitter you will burn more calories at rest, use more calories when exercising (due to greater output) and generally not get tired.

Go ahead, get fit first and burn up those calories.

Claudefit personal training is local to Mill Park and surrounding areas, with over 25 years of practical knowledge in fitness you are going to be looked after from an experienced (8 years) and professional fitness trainer 

Disciplined for results

Disciplined for results.

Typically a bloke who takes on a fitness program is looking at getting himself into shape, put on a bit of muscle and work on the pot belly, while the ladies are generally looking at shedding some body fat, look fantastic and fit into their jeans. For the younger gents it’s usually the need to bench press a house or have arms like cannonballs similar to Mr Olympia. For others who are already fit and healthy the allure of an event of sorts tends to appeal. Maybe you have thought entering a fun run/ marathon? Maybe you just want to be able to win a friendly bet with a friend and do something silly like enter a Tough Mudder Obstacle course event?

It all takes planning and Discipline.

Once you begin a fitness regime and are super keen on busting out that run or weight session what happens after a few weeks, or maybe a day or two later? Do you just say ill get it done when the time comes, do you get up at 6am in the morning for that chilly run or after a heavy day at work with no lunch head to the gym at 6pm?  If that’s sounds like a plan and you stick to it you understand discipline and you will go a long way in reaching desired goal. If not keep on dreaming for without a disciplined approach to your fitness you won’t get far. If you don’t work out, the consequences aren’t immediate, this is where a lazy habit will build up to the point of asking yourself, how did this happen?

I’ve outlined a small hit list that will guide you into setting yourself up be more motivated and reach your fitness goals. Try these ideas to get more disciplined with exercise:

Make Exercise a Habit. Part of being disciplined is creating a habit. You may not want to brush your teeth every night, but you do it anyway because you always do it right before bed- it’s a habit. Planning your week in what you are going to eat and when you plan on working out can helping you out with keeping it as a habit. You know on the day what you have to do and have allocated the time. Makes life easier if you plan. After a while it’s just a regular habit.

Understand the Consequences. You already know what happens if you don’t brush your teeth-cavities, gum disease, painful dental experiences, etc. But what are the consequences of not exercising? Make a list of all the things that could happen to your body and mind without exercise such as weight gain, feeling fatigued, Lack of activity, too tired to play with kids, no energy for activities you would like to do, not feeling better and not been able to look your best.

Find a buddy or get some assistance. One sure way to show up for your workout is to have someone waiting for you. If possible find a training buddy that will keep you company. As you will with them. Alternatively hire a personal trainer-someone who will hold you accountable for your workouts while educating you all at the same time. Having that support will make exercise more enjoyable and keep you on track.

Just get starter first. Don’t feel like working out? Promise yourself you’ll turn up ready and for starters just do a warm up. If after 10 minutes you still don’t want to work out, you can quit and go home. I bet you won’t. The majority of the time, you’ll keep going and feel much better for it. Overtime this will get easier and won’t even give it a thought.  Maintain focus on the Benefits. You will feel better, move better and look your best. Reminding yourself of what you’re getting out of your workout may motivate you to get started.

As much as we dislike admitting it, most of us is well aware of how ordered we are in tackling everyday life. When it comes to matters of health and fitness understanding discipline and actually following through with initial enthusiasm can simply save you a lot of time in reaching you fitness goal. Without it expect to take a little longer or for some giving up. Unfortunately we all have to deal with it one way or another so let’s accept it and move on.

No one said that it was going to be easy, but as it’s often mentioned. It’s all so worth it. Take your time in finding what approach works for you. My clients themselves are always chalenged with items that get in the way. Slow and progressive seems to work.

Get started now and keep on telling yourself you can keep on going.

Over time you will learn and implement the ways that it will suit you lifestyle, become more motivated and stay in the plan. Or should I say disciplined.

Start now and don’t leave it till alter. It’s the hardest part. From there on it’s all about putting it together.

 

Ladies Workout

Ladies workout

As a personal trainer the ability to get the job done quick is something that people assume will just happen. Unfortunately if getting results was “quick and easy” you would not require hiring the services of a personal trainer or having the need to sign up for that body challenge, skinny jeans fitting group fitness class and sadly being pressured into signing a long term fixed contract with a global commercial gym.  Nor would you have the need to purchase the variety of expensive supplement out there in the hope of looking/feeling great.  It’s not hard in getting the results you are after. You just need to know how to go about it in a practical and realistic way.

It all takes hard and committed work. So you might as well come to terms with it and find a suitable trainer that knows how to put it all together.

For my lady clients I have several ways in getting them toned, lean, not too bulky and to drop weight. In addition they will feel they have more energy to burn for other pursuits. All I ask is that you do what’s required. That you manage your nutritional requirements, commit to yourself and do the work. This is where I teach you what to do as you require. It is the reason you will hire me right?

One of my favourite fat burning workouts for the ladies who have a sound fitness base and can now be pushed a little harder or my ladies group classes. The following is a typical workout and what you expect to get. It targets your hips, legs, core, arms, gluteus and burns a lot of calories which my female clients enjoy.

Warm up

  • 3 x 2 minute round of skipping
  • Bear crawls for time

Kettlebell Workout

  • Two hand Kettlebell swing 30 second x 5
  • Double Kettlebell Military press 5 x5
  • Double Kettlebell clean 5×5
  • 2 minute skipping
  • Double Kettlebell squats 5 x5
  • Double Kettlebell  single leg Deadlift 5 x5

At this stage the whole body has been worked and the heat rate is going to be elevated so expect to have already burned a few calories in just the first part of the program. After a brief rest we wrap up and put the gloves on and change the theme over to a Boxing protocol. Given that my experienced client are able to utilise footwork , have solid grasp of punching techniques and can perform pad work one on one, it time to push the pace and smack some focus pads. This is where you simply move and punch. Given a basic boxing understanding it fair to say the calorie burn is up there.

A bit of Boxing 

  • 2 minute skip
  • In circuit format . One on the Heavy bag, one on the focus pads with me, one on the medicine ball and the fourth member doing core work. Basically two repeats of 2 minute rounds are done and by now all ladies are fully worked and thinking dry clothing and the comforts of home. Well done to all!

The simplicity of it all for the above program should not be confused with easy. At Claudefit it’s never hard, just challenging to the level you are currently at. This particular format is suitable for all as not everyone is at the same level. For more focused and personal attention, that’s where the PT comes into it. It all depends on you and your particular needs.

On this occasion this program was clearly Kettlebell focused with the Boxing at the end complimenting the previous work done.  Some nights we just go straight to boxing and then move onto other elements in complementing the workout in getting you results. So don’t expect the same old theme for every class. Just expect result if you put in the work.

I have been running both one on one and small group fitness for the ladies for 8 years so has heard many times what you want.

Quite happy to hear about what your need s are

Claude Castro has been operating as a full time personal trainer since 2006 and currently operated his own premises Claudefit Personal Training

 

 

Hiring a Personal Trainer, the benefits

Hiring a Personal Trainer

If are one of many fitness enthusiast who have been plotting away with the same routine for the last couple of months, not getting the results you are after or seem lost as to what to do and are now looking towards possibly hiring a personal trainer, the benefits are many. I’ll cover a few of when looking at hiring a fitness professional outlining several points you should also be aware off.

As a starter a personal trainer should have relevant qualifications and be registered with a recognised industry association such as Fitness Australia. A personal trainer’s job is to work with your health professionals ( if required) , discuss your goals on a regular basis, assess your fitness level with relative benchmarks , design a program for you that goes a long way in keeping  you motivated.

The bottom line here to get you results.

The benefits of hiring a properly suited Personal trainer are;

  • Reaching you goals. This is the main reason you should hire fitness professional. The right one will have the experience and be professional in their dealing while getting you closer towards your health and fitness goals.
  • Provide a safe environment. At my facility it’s always safety first .Given the industry we are in we are basically using the body in getting the work done. And for this reason your welfare is a priority. No use in hiring a personal trainer that will work you to the point of potential injury under the mistaken belief that this is whats supposed to happen. its like  paying someone to just hurt you or cause you a long tern injury. We play it safe at Claudefit and ensure you get results. Not broken.
  • Ensure that you stay motivated. Client motivation is always a very individual thing. I don’t mean having the best music or yelling that you. I meant by getting results. If funny how when a client starts to see results it promotes the feeling of achievement and automatically ensures self motivation. Results feed motivation. not the unnecessary distractions.
  • Constantly work on improving your technique. For an experienced trainer who is constantly focused on your movement this should be a given. no point in paying someone standing next to you on while having a conversation with another . It’s your time and keeping an eye on you in the correct application of technique should be a priority.
  • Ensure progress is made. This is the reason you hired one in the first place. Right? Well this should be a part of their Key performance indicators. If you don’t feel you are getting results. One or both of you is not doing what you are supposed to. and need to be addressed.
  • Make the necessary adjustments as you reach you goals. The constant attention to your needs allow a god trainer to as part of their role make the necessary adjustments as you get more mobile, flexible, fitter , stronger and can handle a greater workload. There is plenty to work on when dealing with an experienced trainer. You should always be trained in a way that brings out your best. The great trainers thrive in getting client to this stage.
  • Provide supporting and accurate advice on items such as Nutrition and associated behaviours. As fitness professional we are not Nutritionist/Dietician and at best should not provide specific advise on delicate matters relating to your nutrition.  At best we can advise on the best strategies relating to weight management ( weight loss) and general health and well being. Obviously this is not an issue if your PT  has the formal education to back this up.
  • Teach you to be able to exercise by yourself. The experienced trainer who knows this can benefit in overall client deliverables. I myself take on a teaching approach and provide the skills and programs for my own client to be able to work out by themselves. (I cannot run with everyone, you see) Clients hire me to be able to provide them with something they are not able to do themselves that includes a higher levels of service . The Pt sessions and own clients workouts all add up to client results.

Take your time before you making a choice. That’s why at Claudefit Personal Training I provide a no obligation trial before we agree on working together. Ensure that your personal trainer is appropriately registered and qualified before entering into any agreement. Something that is very important is establishing wether your personality and communication style suits the potential trainer. This should be high on your list of priorities.

Make sure that you have taken adequate time in finding the one that suits you. You may be spending a lot of time with this person. No point in paying with time, effort and your hard earned dollars on someone you don’t fully feel comfortable with. My private facility is not for all and only suited to individuals who want to train without other distractions, guaranteed.

It’s about getting the balance right with you trainer. If done right from the beginning it ensures you will get the results that you are after without any compromises.

Claudefit Personal Training has been operating for 8 years full time with over 25 years of own practical experience. check out my website for further information.

Book A Session Today!