Fitness Trainer Mill Park

Your weight loss checklist in reaching your goals. (Part 2)

Consumption of low to moderate GI foods

When it comes to carbohydrates the importance of this nutrient is the fact that it is the one that will mainly provide you with the energy that you need to get by your day. Unfortunately this is the one that is mostly misunderstood and people are under the impression that to eliminate all carbs or take on an extreme low carb diet is a sure way in getting to drop the bodyweight down. To simply eliminate carbs is to basically stave yourself into being skinny while still holding fat deposits ! Need proof? Just look at any major gossip/fashion type magazine and check out the so called skinny people. Or more to the point – staved. The significance of a low GI loading to carbohydrate refers to the release of steady energy over the day as opposed to a fast release that ultimately leaves you feeling unsatisfied and as a result, you eat again and ultimately increase you calorie intake.

Eat complex carbohydrates and reduce refined sugars

Closely connected to the item above the consumption of complex carbohydrates should be a major component to any health and weight management goals. After all the good carbs are an excellent source of energy and if you consume the right ones and get in the quality ones you will feel better and have the energy to carry you over the day. Foods like rice (brown) pasta, noddles, and wholemeal breads the current superfood Quiona, sweet potatoes are the staple ones that are easily available to anyone who is familiar with a supermarket.  If you are the type to not consume carbohydrates after 6pm you need help. Getting in the “complex”quality into you system is the key to long term health and to have sustained energy.

When it comes to refined sugar, the quantity  contained in most soft drinks reigns supreme. Not sure what’s worse. Fanta or Coca cola when it comes to the sugar content, It doesn’t matter, avoid both. If you are not happy then I would suggest you at least give the diet option a go. The hidden sugar within the carbohydrate in some food stuff is the item that has been the reason people are now increasing their waistlines. Take the good ol 3% fat free muffing. Don’t worry about it being only 3% fat, or the fact that it has over 600 calories! (sarcasm) But if you could work out the sugar content you will not be disappointed should you be looking at a high mark!  This is where the natural sugar in fruit is a better option. Yes it’s still energy however the nutrient quality is where it trumps the refined sugar and in addition doesn’t mess with the insulin release that ultimately contributes to weight gain. Get some fruit, veggies and complex carbohydrates and  avoid over consumption and reduce you sugar intake.

Eating slowly to encourage maximum digestion

How many times in the past have you were told to slow down, chew and enjoy your food.  It takes the body approximately 15-20 minutes or so for the food to travel down to the stomach and start the process of making you feel full. Don’t disadvantage this by using this time to throw down the food as quick as possible and them find yourself clearly over stuffing  (AKA gorging) what would otherwise be an enjoyable meal. If you have taken the time to plan and properly prepare you meal, why would you not want to enjoy it?  Unfortunately I see this food frenzy mentality at most food courts and sadly at some family restaurant. People, please slow down it’s not a race. Enjoy the pleasures of eating. A good tip is to stop eating when you are at least 80% full. I dare you.

Choosing low fat products and methods of cooking

This one’s an oldie but a goodie. In choosing low fat products be aware that fat, that is good fats are well….. good for you, so don’t go all the way and try for the zero fat approach. You won’t get far and as for your overall health not really a good idea. Instead become familiar with the types of fats you need to  consumed and eliminate the heaviness that trans fats offer (bad ones ) while incorporation and enjoying good fats like Avocados, Nuts, flax seed oil , olive oil, fish oil supplements, egg yolks that should be all consumed for optimal nutritional value. As for the methods of cooking. Let’s get it back to basic and say that deep frying or frying in any case is not the preferred option.

Depending on the food type. Try to boiling, Steaming and even oven bake you food for cleaner and healthier results.

Avoiding or limiting alcohol intake

This one’s always intrigues me when I discuss it with clients. What I’m finding here is that people most likely will under estimate their alcohol consumption. It’s just the way it is. I have never had someone tell me early in our training sessions what they actually drink. “Just a few during the week I think” its only after we do a food diary that the true amount becomes clear. In fact unless I write it down myself id probably be guessing as well. Now I’m not suggesting that one doesn’t drink at all. After all there are social occasions that go hand in hand with having a drink, the quiet one at home after work or simply out with mates. What I’m suggesting is to take a more direct approach and weigh up the benefits of elimination or at least reducing your overall alcohol consumption. Not only is alcohol more energy dense as it has more calories per gram them both protein and carbohydrates. (Only fat is more energy dense) In addition the promotion of greater fat storage is increased due to the body’s inability to process foods while under the influence. It basically utilises all its processes in getting rid of the alcohol before it taps into the foods energy source.

In a nutshell the kebab after a few beers is one way the set you back the whole week. And that’s with only one meal.

Focusing on a healthy habit not diet

This is what it really comes down to.

The most basic way to see it is to consume adequate quantities in calories, ensure they are quality and make sure the calorie ratio is well balanced. The emphasis should not be on just focusing or increasing one food group. It should be about an overall long term strategy that is simply part of your lifestyle. Getting in the quality into you system will make you feel better as you are sufficiently getting in the vitamins, minerals in eating “clean foods” while maintaining a sound quantity intake looks after the rest. Add in the proper balance of you meals and you don’t have to think about it again. Severe restrictive “dieting” should be left to those who participate in weight bearing sports on occasions where this approach will be short term. The long term approach is the one you should take as opposed to the 6 week diets offered on the lifestyle trash magazines.

Exercising regularly

Well given that I’m a Personal trainer it’s a no brainer that I would recommend exercise here. The benefits are clear. With a smart and well planned program you can  become stronger, fitter, be able to move better (pain free for some) and if adhering to proper nutrient quantity, quality and getting in the correct ratios it should all fall into place nicely  and will go along way in getting you results.

The bottom line is to have a nutritional plan, actually implement that plan and be committed to your overall goal.

Get the nutrition right and you are well on the way.

Claudefit personal training is based In Mill Park.

Spartan Super 2015 – Here we go again!

Spartan Fit

It’s been while since we ran our last Spartan race and from what I recollect it was the Spartan sprint covering approximately 7 klm’s along paddocks, , bush, shallow creeks , hilly terrain and swimming across dams all while busy running against other like minded individuals in getting to the next obstacle first in the hope of surviving it till the end. I did say the 7 klm was a sprint didn’t I? Yeah that’s what the folk over at Spartan call it.

This time around  we are back wiser, ready to go and I guess since I promote myself as a fitness trainer are more prepared than our previous race. However the test this time in training for this event is a mere 14klms, twice the fun I reckon. Ask me at the end and I will most likely tell you it was twice the torture. Depends on your point of reference I guess.

Here is a quick summary of the training (suitable for the recreational participant) and an overall approach we have taken in preparation for this challenging and very much and enjoyable event.  Let’s tackle the individual components that you need to cover in order to make it through safe, injury free and able to enjoy the post event celebration knowing you met the challenge and got though unscathed. AROO!

The Running part

First and foremost this event like most obstacle events is predominantly running. That’s right, Running and lots of it. Given any Spartan race it easily takes up 80% of the effort required in getting across the line for that coveted event t-shirt , participant medal or for some it’s the hard earned beer waiting for you after crossing the finish line.

This is the single component that usually gets to most of the participants. Not the Burpees because people cheat on them. You need to be able to run and run well as you can’t cheat 14klms.

The undulating nature of the course requires you to adapt to the terrain and if you are not familiar with trail running you will suffer as I speak from personal experience. In last year’s 7klm spring Spartan I already had a solid road running base of 40-50klm average a week in addition to my weight based workouts. Unfortunately my over excitement and lack of understanding of the course basically blew my running motor within the first klm and took me another 2 klms before I recovered, ran with composure and settled into pace all while having to tackle the obstacles as they presented themselves. although I managed  respectable time, I knew that I could have prepared better. Rookie mistake.

Our solution: We have now been running trails on a regular basis and have become familiar with this type of running and will now tackle the longer event with a bit more experience and focus on keeping a solid pace and negotiating the obstacles with minimum energy expenditure. (Yeah, we did the work) A solid 8klm + run would be ideal as a minimum base to finish the course ,( expect to walk) however if you are keen and well planned a Road base of 10 klm plus with a few trial runs thrown in would just get you by.

If you are fortunate enough to be close to a trail, I suggest you tackle it often.

Weight training & Conditioning

This time around we have focused out attention to preparing the body for the assault as opposed to preparing for the obstacles on an individual basis. Why? It’s better to focus on preparing your own body in getting stronger, fitter and resilient to be able to withstand the challenge than simply focusing on one or two obstacles that will come up such as the dreaded rope climb and surprisingly difficult dead ball deadlift.

Spartan has a way of throwing in obstacles that challenge the strongest and fastest regardless of the specific training you do. Better to prepare the body. Get stronger, build you grip strength, core and be able to both carry heavy and lift heavy objects and you should be fine. Spartan doesn’t release the course until the last few days of the event. It part of the appeal.

I must add that there are several standard obstacles that will be there waiting for the regular Spartan hopefuls. Look up the Spartan website for more information. www.spartan.com.au  the interesting ones are the new ones that pop up. So be ready.

The focus on the major lifts was what we all (clients) trained with.  We ate up lifts such as Barbell Standing military press, Bench press, Squats, Deadlifts & Bent over rows. What more can you say when you have program that involves these old school and very effective exercises. They will get you strong and prepare your strength base for life and everything else.  That’s another story.

The other tools used were Kettlebells for conditioning because they work,  exercises like the swing , cleans and renegade rows were a staple along with basic bodyweight movements involving the always reliable chin up/ pull up ( do both . they both work!) crawling and handstand play. For variation we chucked in Rope climbs and sandbag drills. The ability to “chuck a leg over the fence” will also be required as I find that most who don’t have flexibility with this movement find out the hard way and looks painful! You have been warned.

The bottom line is that we have been consistent and trained smart. As with most things related to fitness and OCR events the primary objective of the training should be to prepare the body to successfully complete the event. Everything else is a bonus.

Planning and application

You need to have a plan that you actually implement and you need to take the right mental application. I’ve mentioned this as I unfortunately see several individuals not complete the course due to their inability to have the will finish what they started. Experience should tell you the better you prepare for this or any other event the better it is on the day. If you turn up underdone you will make it harder than it needs to be and will most likely give up or worse , suffer an avoidable injury.

The common factor here is that sometimes people simply just turn up on the day and think because they’ll can run 5 klm around the block at home ,do a spin class, body pump and bench press on Monday they think that they will be right on the day. Spartan Races are advertised as a race and it doesn’t forgive lack of preparation.

IMO the positive’s here is that if you sign up for an event you have committed to do it. And do you should be able to do it well. Like most of my client’s requirements if they approach their goals with the proper mental application, goals like weight loss, muscle gain, strength gains and improvement in their overall fitness will happen. Funny that.

If you plan well and  commit to your training, eat well and get enough rest, there is no reason for you to turn up unprepared, out of shape and put yourself through this event not quite 100%. It’s hard enough as it is being prepared so why disadvantage yourself before you get there.

As I say often to my client ( on my soapbox) whether you do a trial run, fun run, Spartan, TM or any other event. A lack of preparation will show up on the day. So plan well, implement you plan and give yourself the best opportunity to not only conquer the Spartan Course but know that you can do anything.

See you on the course. Aroo!!!

Claudefit is a personal fitness trainer based in Mill Park.

Olinda trail run

Trail run fun

It’s a mountain not a hill!

This was the comment my client and fellow trail running buddy Shai who so enthusiastically told me on the way to the 3rd of the Salomon trail series race. Right from the start to end involved running the trails on the ever popular Dandenong ranges suburb of Olinda. In our case what runs down most certainly has to run up again, and so we did.

The drive up there was typical of two blokes about to do anything to do with exercise; we bragged on how well we were going to do. Let’s just say it was a different type of conversation on the way back. Once we got to the bottom of the mountain and drove past the famous 1000 steps we simply started to climb up and passed a few crazy cyclist who were riding up there for their regular Sunday hit-out (a massive ride I believe) and it was only when we got to the golf course at Olinda where we were received by a thick and unwelcoming fog.

You can’t make this stuff up.

It was cold, early and windy.  Glad for me Shai was good enough to pick me up and we had arranged to meet up with the other participant once we got to the start/end line where all the stalls were all set up and grabbed that all important coffee prior to start.

Welcome to the top of the Dandenong ranges.

As we have figured out the Salomon series is well organised, with around 1500 participants in three distances of 7klm, 15klm and 21klm. We as rookies to these events gladly took on the 7klm as we had previously taken on the 12 klm for the Plenty Valley run and felt we hadn’t performed as well. You see, we participate in many of the popular fun runs and we can generally cover the 10klms on the flat well. Trail running as we found out has other challenges that the more comfortable flatter bitumen running doesn’t offer – go figure. The bottom line is that trail running is much harder and demands more focus on the single track.

While you are chasing the person in front while you can hear your own tail been covered and makes it quite draining from a mental point of view, it is a race after all. The Australian bush offers you a spectacular view and plenty fresh air. A good thing as you age going to need it.  The important point here that I would like to make is they they are a lot of fun to do, just be prepared and have more of a base fitness if you wish to conquer the chosen distance.

 

Short Course elevation profile

olinda

 

 

 

 

(Image taken form Salomon trail series website)

The Race

The elevation for this course looked pretty simple and on paper looked like we were not going to struggle like the previous longer one. Looks can be deceiving as it was quite an honest run. Start running down the hill, go across and back up, simple and effective and certainly go the job done. The first part was quite exciting as we were basically bolting down the hill and making sure we didn’t end up crashing into the scrub. Once we got down to the bottom it was a simple matter of negotiating the single and wider track until eventually had to come back up and as my running buddy had already mentioned we were supposedly meant to be running up this mountain, let me put it this way. I went from hero running down to zero in making it back up. It was a mixture of excitement and exhaustion at the same time. The legs were feeling the gradient and the lungs were on overdrive; the only thing I could do was slow down and let my breathing determine the speed. (A logical choice)  Eventually when we made it up the fog had cleared and all I can remember is the MC trying to coach a sprint out of me. No chance lady. Once complete I managed to regain my composure and not show the clear pain I felt inside.  It didn’t work.

I can only imagine what the other more seasoned trail runners had to cover in the longer races, a nice challenge moving forward. We as rookies to these events look forward to more specific trail running training and will be making sure we are ready to tackle the whole series with at least taking on the medium options as the next step.

The next and last of the trail run options will be held in Anglesea, I’m Looking forward to the drive down and supporting my wife on this one.

No point in keeping it to myself!

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.

 

Running for fitness. Claudefit Running Events

Running for fitness

Over the last 18 months the team at Claudefit has been actively participating in several running based events that help us all with keeping ourselves motivated with our own fitness, strength and weigh management goals. If it’s a dose of cardio fitness you are after then provided you are not injured running should be you go to exercise.

These events allow the participant to feel they are part of a team. We all meet up at our “chosen spot” prior to event. It amazing how much support you get in pumping you up to successfully complete the event of the day. It’s good to know you have the support of others when you are about to take on and finish doing your first 5klm, 10klm or even half a marathon.  We all do our separate events and always wait for the last one before we move all on.

It’s the way we do things.

For a brief example of the various types of even I’ve outlined the ones we have actually run and have already registered for the remainder of 2014. This year will be our second one. So I guess it makes us somewhat experienced.

Claudefit running events

Neon run – This fun run was the first one for us. It was a night light run around the banks of Albert park lake. Lots of music and other goings on. However a good first time and a leg stretcher for the more experienced. Great first event in getting us to start the year.

Tough Mudder – This challenging muddy run is basically a 20 klm obstacle course. Its designed surrounding the Phillip island race track where running along the waterfront and undulating trials with the added challenges that the obstacles bring is kind of tough. The more experienced runners see this is a major challenge. We generally get a good group. Start running now for 2015!

Mothers Classic Day – The first of the big Melbourne fun runs where various distances are on offer (no mud here) around the scenic and popular Tan track . You can go at your own pace for the distance you have signed up for. Great for those who wish to participate in pure running with the masses.

Run for the kids – Similar to Mothers days where you pick the distance and enjoy the day out with you teammates. Another wonderful event that raises a great deal of funds for a children’s charity and  a fun day out.

Spartan race – This one in particular is of interest to me. Plain and simple it is a race over 7klm over paddock, obstacles, water,mud and hill runs. It’s hard,it’s fast and a lot of fun. one for the stronger runner.

Stadium stomp – If you are looking for something different with you running try this event. It’s basically running up and down while traversing across the famous MCG stands in covering over 7000 steps (for the long run). A shorter version is also available. For me it’s really cool to be running within an empty looking arena with fellow runners. One of the best view from the top! A true test for the running muscles.

Salomon trail run – For something new were going to tackle both the 12klm and 6klm versions of this trail event. This is going to be held in my own back yard, The Mill Park Blue lake (the gorge) park offers runners the true trail running experience across creeks, the Aussie bush and an abundance of fresh air on offer. What a great opportunity to simply run a trail. No bitumen, no fumes and no obstacles.

Run Melbourne – This time we are back on the roads of Melbourne hitting the bitumen over our selected distances. Most of the crew here like to take on the 10klm as is takes you around the Botanical gardens and over the Anderson street bridge on your way to Birrarung Marr. A nice scenic view for those who take the time to check it out. I doubt it of you are pushing the pace! for me a primer for the last event.

Melbourne Marathon –The last of the major runs with a similar approach in getting around the Yarra precinct , Botanic gardens and flying down St Kilda road in heading towards the best finish line of all . The magnificent MCG. That’s right, we are back at the G for one more viewing. As its the last one I encourage all to go all out and get the personal best. There’s  few of us who have this one marked for this very reason. to get the PB.

Why we run? Well that easy, running is the basis of everything we do, it’s what gets the job done in a pure cardiovascular improvement. And in my business of fitness it a given for those who are able to run. For those who are injured and unable to run due to other conditions other alternatives are available, however the adaptation to running the body receives returns an enormous amount in benefiting you with Weigh Management, Mobility goals and generally hit that feel good factor.

Try a 5klm run at pace once you are conditioned and tell me otherwise?

The other benefit is the workload (for you ladies in particular) is your butt gets in all that running. As my colleague Andrew Read describes “The glutes really only activate when running, jumping, or moving up inclined surfaces, being almost completely inactive when at standing or walking. Not only does the butt provide much of the power for running, but it also has a role in stabilizing the upper body during running”

Compliment the running with a General physical preparation approach and you are doing what’s necessary in becoming fitter, stronger and more mobile.

Feel better, move better and look your best.

 

Claudefit Personal Training has been operation since 2006 and has over 25 years of own practical experienced.

Now based in Mill Park I’m able to offer various training options.

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.

All round fitness and health

All round fitness and health 

During the time that I’ve been lifting weights (since 1988) it had never really occurred to me why I actually enjoyed training. It was just something that I gravitated towards and as my friends were all into it, I might as well join up and get big and strong because that’s what we all did and wasn’t going to miss out. It was never about moving well and dare I say even feeling well. That stuff was what other people did. I just lifted weights and trained in Martial Arts and that was enough for me.

I was never interested in bodybuilding like the rest of my mates but liked pumping weights. Funny enough I was the odd one out that didn’t have visions of grandeur and wanted to compete on stage. It scared the Sh*t out me really. I got over it quickly and then fortunately for me focused my efforts on martial arts instead.  Back then I had the time, plenty of it. Whether it was the usual 2 hour gym workout or afternoons spent at the Dojo it was all I focused on. Chuck in uni and part time work and that was it.

Funny how things change.

Right now my PT business at Claudefit and personal approach has shifted more towards the movement and health focusing on the greater benefits as opposed to simply lifting as much as you possibly can. This is not going to replace my initial belief as I still like being strong/fit and quite active. In fact these additional element will allow me to do my job more effectively resulting in better client results. When delivering an overall health and fitness service it more than just lifting weights and running on the treadmill for 5 minutes.

The benefits and enjoyment of exercise are many and varied. The following seven points are just a few and can justify why you should be taking up a regular all round health and fitness plan in order to feel better, move better and ultimately look your best – If that’s what you are after. These are not specific to typical weight lifting approaches, however are more to do with becoming healthier and more aware of your general well being in addition to feeling fit and strong.  Becoming aware of these components allows you to be better served heading towards your later years in life where you can still be active and maintain you energy levels.

So lets now focus on you overall health and read about the following benefits;

The maintenance of you ideal body composition. With any type of movement the body needs to burn energy and this is what gets you started. If you move you blow calories. If you move faster you burn more, simple as that. For some just taking up walking is sufficient if you are one of the many who is unfortunately obese, for the others who have been there and are now leaner with fitter and stronger bodies barring any injuries, most likely the running, swimming  or cycling is a regular occurrence. stay active.

Reduced risk of heart disease. As its been proven the benefits of moving and losing the extra bodyweight by becoming fitter and more health conscience prevents the heart from consistently working overtime due to the additional weight it has to bear. Whether you are a 150kg muscle bound weight lifter of 150kg obese person the heart still has to work hard in moving this load. The benefits of a well rounded health program are a major contributor in preventing heart related diseases and also promote the Reduced risk of type 11 diabetes which is closely associated with been severely overweight.

Improved bone density. This is simply a result of putting your body under controlled resistance in aiding the strengthening of the joints, ligaments and muscles all at once. It’s all part of becoming stronger and preventing age related symptoms to prematurely take control. Strong bones are better able to handle the daily grind you put yourself though every day. A weak structure will only collapse. So get that structure strong.

Lower risk of depression and other mood related disorders. For those who already are participating in a regular training program and who look after their nutrition the general feeling of the “fitness effect” is something they are well aware off. I myself now run just to clear the mind. It’s funny how after going for my regular run that my mind is clear and I seem to be in a better mood on return. The same can be said for many of my PT clients who after a somewhat challenging day at work choose to belt out a couple of rounds on the focus pads and feel much better for it. Must be the primal aspect of just hitting something I guess.

Improved longevity . Guess what?  Lifting weight and becoming fitter don’t guarantee you will live to be 150 year of age. It will just have a positive impact and  improve the way you feel with the time you are blessed with. The choice is yours wether you chose to be unhealthy, slow, unmotivated and sadly for some not concerned or For those who care about their fitness and health benefits whose prefer to be active and get on with enjoying  life. Nothing more needs to be said.

Improved immune system. A fitter and stronger body does not get as sick as often as an unhealthy body. Over time i have experienced this first hand when dealing with personal training clients. Initially they lack energy and fitness and somehow seem to be sick and feel flat most of the time. Given a sound program they all of a sudden feel more energised, don’t miss work or training sessions and seem to be more active than before. Some even forget the last time they were sick. Funny how being fit and strong can have a certain carry over effect . A clear benefit in taking care of yourself I say. A more resilient body will always look after you and not get broken down. Feed the body well and strengthen up you immune system. You will still get sick its unavoidable, however not as much as before.

Increased feeling of wellness and vitality. There is no other way for me to describe this as that once you get over the initial hurdle of taking up a workout plan you are going to feel great. You will have more energy and basically over the day will get more done. Plain and simple. The feeling and confidence of becoming stronger has definitely a carryover effect to your life. Don’t know how many dads have told me they have more energy to play with kids or mothers who tell me they are now more confident and fitter and now run on a regular basis, or the best one yet. I don’t have time to watch television anymore as I’m too busy getting stuff done!

It doesn’t take much to look after yourself and the best time is to act now. If you leave it too late like most you will only be missing out on what’s out there on offer.

Ultimately it’s your choice.

Take action now and get involved with looking after yourself and if you do it right you will actually enjoy the process.

The rewards are waiting.

Claude Castro. Owner of Claudefit personal training 

 

My favourite 5 core movements, for now.

As a Personal Trainer I’m always asked what the best core exercises to do. I’m quite sure that if you are researching for core movements on the web you will be inundated with more than enough exercises to fill your next year or so with every variation possible in getting that midsection sorted out. Because we all know you want super looking abs for summer! So for those who in addition follow a strict nutritional regime the results will be that ever elusive 6 pack. For me at the moment the 6 pack AKA as beach abs isn’t whats going to get the job done. I need strong and resilient core strength first in order to be able to carry out my daily activities in being a Personal trainer. The summer abs usually are lightly (whatever that means) packed away for now with a still lean, healthy and happy body. I’ll leave the schreding for those who feel the need to look under fed all year round.

Ok let’s move on, here are my favourite core movements that I see as my go to. Yes these are my own that I like and use often within my own programming. This is not to be confused with the core work I provide my personal training clients. My clients needs alter due to fitness, movement, possible hindrances and injury. Hope you can make them a favourite for you.

Torsinator

This attachment to me is awesome. It’s a movement that you are activation the core work while standing up. As most life and sporting endeavours are carried on standing up it makes sense to work the core standings. For those who otherwise perform a sport on the floor (example BJJ or wrestling) the carry over effect is well complimented by the real time you spend on the mat and do your thing.

My own Little Torsonator attachment works wonders and develops my rotational core strength. The movement is generated from the legs and works you through the torso. This is the sort of strength and conditioning you get that transfers over well and can be applied to many sports. For me it’s just a simple and d effective movement in getting the job done. Best of all I’m getting my core in upright.

Turkish get ups

First up this exercise/movement totally rocks. It basically all you need if you only had one exercise to do and minimum equipment. (Preferably a kettlebell ) The TGU stands alone in working the entire body through its initial complicated sequence of movements from the ground to a full standing position. As an RKC2 instructors the TGU is one of the primary moves taught and are tested on, and effectively applied to my clients for either a movement screen , Cardio, strength and for some a solid conditioning workout. It all depends on the bell used the objectives and hopefully for you proper instruction. Once you start working the “heavy one” you will soon realise that the core gets a consistent workout over the sequence and is of great benefits.  It’s why the TGU is one of my favourites. Make it yours.

Hanging Leg raises

It’s only been recently that I’ve even bothers to attempt these little nuggets. You see I didn’t even rate them. Perhaps I was too busy being strong or something. It was only during my RKC2 cert that I realised I couldn’t even bring my legs up to the bar and lower with any strength let alone control. I learned a lesson that day. Since then I took on the progression starting with hanging knee rises and took it from there. Now I’m able to rep out and lower with more control and dignity than before. A worthy skill to have as a trainer and especially if you are going to demonstrate it to people you wants to perform same task. My abs generally gets a little tender when I push this movement. (That’s a good thing, right?) It’s also helped in my overhead arm position due to volumes, and is a constant stretch. No overhead positioning problems for me.

Renegade rows

I was introduced to these a while back in viewing Mike Mahler on you tube. It’s basically holding onto two kettlebells ( yes kettlebells do a better job) in a traditional push up position and then shifting you bodyweight over to one side and pulling up to the side of the torso with the other. A simplistic explanation that works better with proper instruction. Rushing into this one can be problematic as you have two protruding metal handles to face plant if you get it wrong. Refer a Kettlebell instructor for this if unsure. The learning of the renegade rows allow for the full body to work in a combined effort to allow for the shifting of the bodyweight and the pulling motion of weight. Overtime when you are more efficient and handle a greater load It then becomes obvious how hard the midsection id getting a hammering. Learn, practice and then go for it.

Abb wheel

The Abdominal Wheel is a classic. Along with the Torsinator, it delivers a genuine abdominal workout that addresses your whole mid-section, not just the beach muscles.

This little devil reminds me of the late night infomercials back in the late 80 where the very muscled and lean bloke would do countless reps while showing off his impressive torso. I can only imagine how many of these little suckers where bought up and them after that one workout – yeah the one we did for 3 hours and then never touched the bloody thing it again! For those who want the full technical explanation on what muscles.

Here’s what part of the spill is on Ironedge’s web site mentions;

“A functionally strong core, which means greater balance, stability and spinal health, requires that you learn to brace the whole mid section. This requires the synergistic contraction of the rectus abdominals, internal and external obliques, transverse abdominus, multifidus, quadratus lumborum, sphincter and diaphragm.”

I just call it a devilish little wheel that lets you know what muscles you have worked properly. Give it a try and see for yourself. No cheating.

So there you have it my favourites (for now) At Claudefit Personal training I normally work on the basis of full body strength, mobility and fitness and take it from there depending on objectives. Can’t really go wrong with General physical preparation for most individuals so anything specific will be addressed for core if required.

Keeping a strong core/midsection is critical for health and strength benefits. In particular as you get older and need this important strength.

Reading Food Labels

Nutrition information panels provide information on the average amount of energy (in kilojoules or both in kilojoules and kilocalories), protein, fat, saturated fat, carbohydrate, sugars and sodium (a component of salt) in the food, as well as any other nutrients about which a nutrition claim is made. For example, if a food had a ‘good source of fibre’ claim then the amount of fibre in the food must be shown in the nutrition information panel.

The nutrition information panel must be presented in a standard format which shows the average amount per serve and per 100g (or 100mL if liquid) of the food.

There are a few foods that don’t require a nutrition information panel, for example: a herb or spice, mineral water, tea and coffee (because they have no significant nutritional value) foods sold unpackaged foods made and packaged at the point of sale, e.g. bread made and sold in a local bakery. However, if a nutrition claim is made about any of these foods (for example, ‘good source of calcium’, ‘low fat’) a nutrition information panel must be provided. Foods in small packages, i.e. packages with a surface area of less than 100 cm squared (about the size of a larger chewing gum packet) are not required to have a nutrition information panel.

Serving size

The serving size listed in the nutrition information panel is determined by the food business. This explains why it sometimes varies from one product to the next. The ‘per serve’ information is useful in estimating how much of a nutrient you are eating. For example, if you are watching how much fat you are eating, you can use the ‘per serve’ amount to help calculate your daily total fat intake from packaged foods.

Quantity per 100g

The ‘quantity per 100g’ (or 100ml if liquid) information is handy to compare similar products with each other. The figures in the ‘quantity per 100g’ column are the same as percentages. For example, if 20 grams of fat is listed in the ‘per 100g’ column this means that the product contains 20% fat.

Energy/kilojoules

The energy value is the total amount of kilojoules from protein, fat, carbohydrate, dietary fibre and alcohol that is released when food is used by the body.

Protein

Protein is essential for good health and is particularly important for growth and development in children. Generally, people in developed countries eat enough protein to meet their requirements. Meat, poultry, fish, eggs, milk and cheese are animal sources of protein. Vegetable sources of protein include lentils, dried peas and beans, nuts and cereals.

Fat

Fat is listed in the nutrition information panel as total fat (which is the total of the saturated fats, trans fat, polyunsaturated fats and monounsaturated fats in the food). A separate entry must also be provided for the amount of saturated fat in the food.

If a nutrition claim is made about cholesterol, saturated fats, trans fatty acids, polyunsaturated fats, monounsaturated fats or omega -3, omega-6 or omega-9 fatty acids, then the nutrition information panel must also include the amount of trans fat, polyunsaturated fats and monounsaturated fats and also omega fatty acids if claimed.

Carbohydrates

Carbohydrates can be found in bread, cereals, rice, pasta, milk, vegetables and fruit. Carbohydrate in the nutrition information panel includes starches and sugars. Starches are found in high amounts in foods such as white, wholemeal and wholegrain varieties of cereal, breads, rice and pasta, together with root vegetables and legumes.

Sugars

Sugars are a type of carbohydrate and are included as part of the carbohydrates in the nutrition information panel as well as being listed separately. The amount of sugars in the nutrition information panel will include naturally occurring sugars, such as those found in fruit, as well as added sugar. Note that products with ‘no added sugar’ nutrition claims may contain high levels of natural sugars.

Dietary fibre

The nutrition information panel does not need to include fibre unless a nutrition claim is made on the label about fibre, sugar or carbohydrate, for example ‘high in fibre’, ‘low in sugar’.

Sodium/salt

Sodium is the component of salt that affects health and high levels have been linked with high blood pressure and stroke, which is why it is included in the nutrition information panel

Ladies group training : Why Kettlebells and Boxing go together.

Over the past 8 years that I have been involved with personal training the smaller groups and more focused training for ladies has always been more popular due to the size and comradeship that is quickly developed within this particular set up. Whether it was a session conducted within a commercial gym environment, taking it outside when weather permits and now in my own private facility at Claudefit the groups of 4 (the maximum I will run) has always appealed.  It is an environment that I can focus completety on participants and delivering the service they are entitled and pay for.

Remember this is a service industry and my sole objective is to deliver results. It is the bottom line.

How this is achieved at claudefit is with a solid mixture of both kettlebells and Boxing as the base of the overall program. In addition to other equipment used, these two systems of exercise are quite dynamic and are well known in returning great outcomes on their own. When it comes to delivering results to my ladies groups, it is these two elements that have allowed me to hit the mark with most in reaching their weight loss, strength, fitness and to some, appearance goals.  The benefits of using the kettlebell along with a boxing bias program are many. The following are just some of the reasons that I believe are the basis of building a more resilient, stronger and fitter body. Once you have these tools in your fitness arsenal along with a healthy nutritional approach, the aesthetic results follow thereafter pretty much straight away.

 With the Kettebell you are able to move it in more directions that you are not able to with a traditional barbell or dumbbell. You can swing it, flip it, Press it and turn it around in various ways in working towards you fitness and conditioning. In the right hands this piece of ancient equipment can deliver amazing results in a safe and challenging workout.  As an RKC11 Instructor I am always mindful of delivering a service that is both technically proficient and always safe for all my clients.  For others who already have a solid training background and are looking at other challenges the kettlebell   offers a new level of movement complexity which builds superior coordination and can even improve athleticism.

Where the Boxing compliments this tool is simple. A true boxing program delivers a total body workout on its own and given the mixture of the two we are able to compound the loading (in increasing work capacity )and charge you up during these sometimes intense workout sessions . With a few solid pointers on the main punches and stances  that are performed along with the basic footwork movement all group participants are well on the way in ducking, slipping and throwing punching combinations in rightly charging up your heart and lungs. Add an instructor (Claudefit is a registered Boxing coach) who knows boxing and you will soon appreciate what a solid 2 minutes of one on one pad work round does to the heart and lungs.

Here at Claudefit, you will be taught the basic punches, stances and movements in getting the job done in a safe and non intimidating environment. The 1 hour classes are a workout, not a beat down where you are encouraged by your group members in working your butt off and also have a bit of fun.

Just think calories instead of hard and you will be right!

The heart and lungs get an amazing conditioning workout with kettlebells. Ladies if you still think that Lifting weights and cardio are two separate things, try any of the ballistic kettlebell exercises!

Movement like, Swings,  cleans, snatch  even jerks  are a sure fire way in burning all the calories you want not only during the session bit also in the hours post workout.  They are just part of the ballistics movements that you can perform with a bell and hit those target areas of your hips, thighs and core. Take for instance a solid swing set with a kettlebell for a minute multiplied by 3-4 sets with minimum rest. Well I can guarantee that is a  Its a sure way to fire up your “cardio” not only during the session , but will leave you feeling it way after you are done. It’s the kettlebell way!

Can I just lift them?

 Yes! Even low rep kettlebell grinds (Compound lifts) that are complimentary to any regular weight training program can be achieved with a kettlebell. Lifts like Standing Shoulder press, Squats (front version) Deadlifts, Bent over rows and floor presses if you are keen can all be performed with a kettlebell.  Take for example a simple workout like a set of minute swings or cleans performed straight after a set of Kettlebell squats! (Yes more swings) If performed correctly with the applicable focus and approach you get a full leg burning exercise. Add in Single leg Deadlift and I’m sure I won’t be on you Christmas card list come December!

A lot has been said about what some call the “sweet science” used for fitness. It’s one of the most honest, simple and to the few who participate in it as a real sport, quite brutal. The boxing equivalent that we use at Claudefit given our pure “fitness” approach is with a simple yet very effective series of punch-out drills, punch combinations , skipping and timed pad holding sessions. Along with the use of the Heavy Bag, They are what I consider straight forward and effective.

The one Thing I won’t accept in my premises is a compromise on poor technique resulting in an avoidable injury. Once you have been taught proper punching techniques , the use of the hips and your hands and joints getting used to the impact, you are ready to push you workouts  harder  in getting results.  Far too often people come to me with sore wrists due to not being taught how to punch properly.

 A safe approach

You can do whatever you like with a kettlebell. However as an Experienced RKC11 instructor /Boxing trainer entertaining you with tricks is now what I’m about. It’s about safety and results first while establishing what your needs are and catering to them through the use of the bells. They can be used simply as a teaching tool for movements leading into other heavy duty lifts or can be challenging just by simply working with the vast amounts of Kettlebell specific movements on offer.

The boxing component compliments this type of training quite well and is a preferred conditioning tool for many athletes involved in the striking sports.  We simply put the two together plus other equipment in getting you the results you are after.

Both are great in delivering a great calorie burn and given the group environment the support and motivation you receive all add up to a fun and rewarding workout.

In a safe, private and encouraging atmosphere.

Book A Session Today!