Mill Park Personal trainer

Isolations over. Back to working out.

Isolations over. Back to working out, so get your gym gear,water bottle and get moving again.

Thank god the day is finally here when we can all get back our gyms. Studio’s, bootcamps, and your Personal training sessions. Isolations is over, back to working out. Time to get moving now. It has been a while and some of us are chewing at the bit to get moving again. I bet you are.

Claudefit personal training is finally opening after what seemed a lifetime ago. It has been a test of resilience, patience and sometime been challenging. Add the bonus of helping with your kid’s home-schooling needs for some stressed out parents to that.

The frustration part was not been able to move as much myself while knowing several of my clients were stuck at home with limited options. Now texting me, they can hardly wait till I be opened again. I guess we all do not like to be told to stay home and for some, not work.

Time to get Moving

It is now mid-Winter and we all have the next following months to get active before the warmer weather is back and we are all out and about doing the little things we have been missing out.

I for one look forward to my clients to be back into the swing of it within the next couple of weeks.

If you have not joined up that gym or fitness facility yet and have been thinking about it, Isolation is over time to move. Likely they will be almost giving away the membership with plenty of incentives been thrown at you.

Make sure you do your homework on what suits you best and see if you can get some free passes to classes and trial session. I myself as a Personal trainer offer a 30min trial session. It allows us to speak face to face and see if we both are a suitable match for a client and trainer arrangement. Basically, try before you buy with no obligation and for me not push you into it like other facilities. I promise.

Group, Bootcamp & Compact gyms

Other options include the larger commercial gyms that have enough equipment to keep you busy. With some offering a wide selection of group fitness classes , semi private PT , ladies only area and fitness instructors who are on the floor to assist you with any club related matters.

There is also the smaller franchise set ups that are compact. Open 24hours and do not have the distractions and often loud of group fitness in the background.

For those who crave more atmosphere the new kids on the block that hold. Only group fitness classes like Boxing, Circuits and HIIT classes are also everywhere. Oh and then there is the Bootcamp groups.

There are plenty of option to suit all requirements.

Ensure that you are medically cleared to train. If injured ensure that you have a proper rehabilitation plan that will get you back safely.

Remember do your homework first and if you have a friend see if you can get a better price.

Welcome back to training days and keeping that stress away.

Claudefit personal training has been operation since 2006 and offers private session in a Professional, hygienic, and safe environment.

Winter time is base building time

Time to ramp up your workouts now that winter is here and you can start working on building up that fitness base

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

In my opinion this is the best time to work out so don’t let a little coolness hold you back. Take advantage unlike others who drop off and get yourself moving. The alternative is to stay indoors, grab the chips, chocolate and catch up on all those streaming programs you have been missing out on. I know 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 packing 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 the gains, 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. Just strong and lean.

Winter time is base building

Cardio Fitness. Time to ramp up the cardio

The cooler months are much kinder to anything cardio related. I’d rather be properly attired with my running clothing now than run out in the summer’s heat. The body takes a greater toll when one is exerting themselves in the hotter months.

As you have already put in the work I would only recommend you put in the harder running when the focus is on a event during this time. It’s winter time now so its about building a solid fitness base. ANd getting ready for the more regular events. Anything during this time should be a bonus. Now during winter its great to be able to push the body without blowing up. So with a smart program you can recover quicker, develop greater capacity and constantly push the pace in while building up your cardio engine.

Running or cycling in winter is also easier when monitoring the body’s own temperature as you can layer up and remove clothing items as you move along. Get out and embrace the coolness. 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. 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 on any lacking technique. It a great opportunity to work on those key parts of your goals and get them sorted out.  Imagine getting to spring feeling ready to go and knowing you have put in the work with an improvement on those 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. With every thing related to winter base building time dont forget its also about the food.

Get the basics right from the start and then maybe when you are eating well and you are getting in the quality nutrients. You could think about investing in some Protein powder, Creatine, or any other supplement you think you may need.

Because 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.

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 secrets 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.

As a result 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 television, 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.

To sum up. Stay positive, commit and take advantage of the cooler months.

Rug up enjoy!

Claudefit is a Mill Park Based Personal Trainer with 13+ years experience directly in the fitness industry in addition to his own.

Our running year so far

Great start to our running year

Our running so far this year has allowed us to only be able to squeeze in two running events before we as a nation came to a complete stop due to the Covid 19 virus. Which unfortunately has held us all at bay from late 2019. It has been interesting.

The first event we managed to participate in is the well populated 28klm Two bays trail run held in early January. Starting from Dromana and ending at Cape Shank it’s a new running trail event for us this year. So we decided to tackle it as its been on our bucket list for a while. For the other experienced and more committed runners who participate in the grueling 56Klm. It’s an out and back run from Cape shank. The return-back route is an amazing conquest.

For those who attempted either one of the distances, you have another year to prepare and go again. Well done for giving it a go. Because we know how hard it is.

Running Base planning

For Adam, Kaan and I we fortunately had sufficient time to get in the necessary training and set ourselves a 12 week training program. In short the key points are to:

  • Build a greater fitness base
  • Add some elevation
  • Build the condition required to complete the distance
  • Prevent injury
  • Recover well

For us every running year to simply complete an event is not enough. To recover well is just as important so a solid well-planned preparation was the key.

This allows for continuation of running and maintain health. Its why we run yeah?

We all managed to complete it in reasonable times and now have a greater understanding for next years event and will be more aware of the nuances of the course and adjust training accordingly. No substitute for experience.

With 2 Bays done and dusted and the initial post celebratory drinks and food were consumed over it was time for me to prepare from the next event in the coming weeks. This time I would be a solo participant as both work and other commitments prevented my running buddies from running. Someone has to carry the can.

More hills to run

As a regular runner and participant of several events over time it was great to be starting our running year with an early 28klm trail run then followed 3 weeks later by the next event. You see the 3 weeks before an event is usually the time to log in that last long run. For me it was a treat to have built up my base from late 2019, run a new longer event and now prep for a shorter one soon. I basically treated the two bays run as my last long run for the next trail event at Kilcunda which is an enjoyable half marathon distance.

I will mention that certain parts of the two bays offer some spectacular scenery and amazing vistas and the single trail sections were fast flowing, however for me running Kilcunda along the beach coastal path and an opportunity to run on the beach itself was an amazing treat. It’s one of the events that I look forward too. Its fast and the elevation isn’t too harsh on the legs with its rolling short hills and flat packed running surface. It’s a personal favourite.

Then it all went to pieces. Well almost.

Buller trail run  

The next event we had all signed up was the very challenging and intimidating 22klm run at Mt Buller. This one is an Alpine run with an elevation profile of over 1000m. While the previous two events had challenging elevations for the distances the pure descending or climbing nature of this course doesn’t allow for much even ground to run on (just a little). You are being taxed most of the time. The quads will be burning on the decent or the hammies will be grinding out during the climb.

Given that Kilcunda had been run the first week of February and Buller was supposed to be on the 5th of April it was sufficient time to build the running conditioning from past events and start to focusing the workouts on more challenging terrain designed for optimum elevation.

It was time to climb more so welcome Masons falls in Kinglake.

I had as part of our running plan included some specific elevation on our Long Sunday run. For the month of March that consisted of 5 Sundays we managed to reach a touch over 7000m of elevation in total in preparation for Buller. As luck would have it by the time we had run the last week of the month it was already a given that the event was going to be cancelled and were not going to make it. With the lockdown and stage 3 of conditions imposed by the Vic government it left us all with no event, sadly we had to adjust our strategy on not let our motivation wane.

Hibernation running plan.

Once we found out that a semi lockdown was in place and were effectively on hibernation mode (Gov words) we simply readjusted our general plan and now run a base building style where we try to run at least 4 days per week with two strength session (time permitting). The Sunday is still the long run with now having to leave a little earlier than usual. About 5:30am now to have the luxury of running free of any other people around us. Therefore In keeping with social distancing there is only two of us with the 3rd member running solo on or around his property in the country. Sorry Adam.

With no event on the horizon that been 100% confirmed as a definite my strength and running plan is simple.

If all goes well, Monday is a recovery 7klm, Tuesday a steady 10klm, Wednesday a tempo 15, Thursday Strength day, Friday an early 10klm, Saturday strength and Sunday the long run. All runs are now on Road.

Meanwhile I’ve been fortunate enough to be able to strength train in my own home facility. Besides that , when running we are currently not breaking any laws by having two non-family members run together. Rest days and intensity here are as you feel. Until the next event is confirmed, we will then start working on a more specific and structured plan because that when the heavy running will be back. Fingers crossed on that.

The plan really is to get out and continue moving with the running and compliment it with a full body strength workout. So the idea is to keep you Strong, flexible, fresh and not break you. 

Future running events, maybe.

We plan on taking on the very well-known Surf coast century held in Anglesea. This fantastic weekend event in September consists of a 100k klm Ultra (yes 100klm) and a 50klm trail event both held on the Saturday. The 50 klm course is basically the second part of the 100. On Sunday the event allows those who wish to participate in shorter distances ranging from 8.7klm, 15.3klm and the 22.7 klm suited to most abilities who want to try out trail running. So i highly recommend this event as its well organised and the atmosphere is fantastic.

Only time will tell if this year’s event will go on and in a couple of weeks if the distancing restrictions will be lifted. With certain events returning and people’s work places operating as normal. However any event news will add to our running year so far.

To sum up , I hope that as an active person you have found a way around this slight change to our daily routine to incorporate some workouts, are eating well and getting enough rest. I have the little ones at home with me now for home learning. oh sorry “online learning” which now helping to keep me sane during Isolation.

Well see you on the trail.

Over 40’s Nutritional Tips

101 nutrition

We are now older kids and need to be more reasonable with what our bodies consume. This doesn’t means that you should now sit back, relax and get fatter. Hell no! It’s just a matter of recognising that your body now starts to function a little different that it once used too. The recovery is a little slow and now foods we used to enjoy eating have a different effect in regards being utilised as fuel. That means the plate “full” of pasta we once enjoyed is not going to simply burn itself off as easily as it used too, unless you start making changes in both how much you eat and the quality of food.

Still don’t fret, you still got time and remember you are still in the best years of your life!

If you are like me a little older and care about how you feel, look and function, looking at ways of maintaining your current condition or just getting back into it. You should already have worked it out that there isn’t an easy way to go about it and achieve your weight management or fitness goals. We all know that it takes a disciplined and committed approach in getting you results. The same goes with your nutrition.

My aim here is to guide you through this often over confusing subject of carbs, protein, Good/bad fats etc….. Let’s give it a shot.

Eat carbohydrates

All that time ago when you were young I’m sure your mum might have told you there’s no such thing as too many vegetables. She was right! And I’m talking about the type that comes out of the ground here like it used to.  Not the type that’s has been canned for months in some storage facility ready to export it out to our plates and still legally passes off as a vegetable – well only just.  Generally carbs are either complex ( bread and pasta) or simple (fruit and veggies). These are broken down further; however well keep it simple here. The following lists both types.

Embrace and enjoy the carbs. Just manage your portion as with all other nutrients.

  • Eat whole foods – whole grains, lentils, beans, nuts, seeds, fresh fruit, and plenty of vegetables.
  • Eat four to five servings of vegetables daily, including dark greens, leafy and root vegetables such as watercress, carrots, sweet potatoes, broccoli, brussel sprouts, spinach (they worked for Popeye), green beans or peppers, either raw or lightly cooked.
  • Eat three or more servings a day of fresh fruit, preferable apples, pears oranges, plumbs and berries.
  • Eat four or more servings a day of whole grains such as (brown) rice, rye, oat flakes and oat cakes, corn, quinoa (the latest superfood) cereals, breads pasta and potatoes.
  • Avoid any form of sugar, added sugar, and white or refined foods.
  • Dilute fruit juices and only eat dried fruit infrequently in small quantities.(high in sugar)

Include protein in every meal 

Proteins are naturally occurring compounds that are used for growth and repair in the body and to build cells and tissue. Protein is one of the most important components of the diet and when you eat a high-protein diet, you’re generally less hungry. Eat less junk and include protein in you eating plan and you will lose weight as a result. It’s difficult to eat too much protein, although you could easily not be getting enough. Eat it with every meal. A basic approach to servings will go a long way in making you feel full while getting the quality of nutrients the body needs to get the most out of it.

  • Eat two servings of beans , lentils , quinoa , tofu ( soya) seed vegetables or other vegetable protein, or one small serving of mat , fish or cheese or a free range egg , every day.
  • Reduce your intake of dairy products and avoid them altogether if you are allergic, substituting soya oat or rice milk.
  • Reduce other sources of animal protein ,choosing lean meat or wild or organic fish and eating no more than three servings a week of meat and three fish
  • Eat organic whenever possible , to minimise your exposure to toxic and hormone – disrupting chemicals.

Consume good fats

Although most of us know that eating some fat is essential to a healthy diet, it’s all too easy to make a mental connection between eating fat and getting fat, so you end up skipping it. Trouble is that usually means eating something that’s worse for you…say sugar.

Saturated fats is a form of fat found in animal fat products such as cheese, cream, butter ,lard and fatty meats as well as in certain vegetables products such as coconut oil, palm oil and chocolate. There’s also the issue of saturated fat, which is blamed as a cause of high cholesterol and heart disease.

Recent opinion suggests, however, that saturated fat actually raises ‘good’ HDL cholesterol levels while making ‘bad’ LDL cholesterol l benign. After all, we have evolved to eat saturated fats, and they play key roles in the body, so it seems strange that only in the last 50 years have they become bad for us.

Tran’s fats  are unsaturated fats that are uncommon in nature and created artificially. This type of fat is found in processed foods like cereal, baked goods, fast foods, ice cream and frozen dinners. Anything that contains “partially hydrogenated oil” contains trans-fat.

Unsaturated fats ( the good ones) is a form of fat found in foods like avocado ,nuts and vegetables oils, such as canola and olive oils . Meat products contain both saturated and unsaturated fats.The naturally-occurring fats found in oily fish, avocados, nuts, seeds, olives, olive oil and coconut oil provide the body with essential fatty acids. These are used for key functions such as metabolism and hormone synthesis, which are critical to your ability to burn fat. The fats you should worry about are the man-made, hydrogenated variety found in processed foods and junk food, as research links them to a variety of illnesses and health issues, including heart disease and obesity.

  • Eat seeds and nuts the best seeds are flax, hemp, pumpkin sunflower and sesame. You get more goodness out of them by grinding them first and sprinkling them on cereal soup and salads.
  • Eat oily fish – a serving of anchovies, sardines, maceral or salmon two or three times  week provides a good source of Omega 3 fats
  • Use seed oils – choose cold pressed oil blends for salads dressing and other cold uses, such as drizzling on vegetables instead of butter.
  • Minimise you intake of fried foods, processed food and saturated fat from meat and dairy produce.

Remember, Eat real food 

This is the key. If you do this, you’ll end up following all the other rules almost by default. A simple rule of thumb is only eating food that you would consider “wholesome” and enjoy an abundance of fruits and vegetables. Let’s not forget to include water here. Simple rule to shop by, the centre of most supermarkets is literally packed with processed items that are easy passed on a real food.

For example the following are just a few options in regards to breakfast alone. Ditch the high sugar stuff and replace it with these.

  • All-bran
  • Natural Muesli and yogurt
  • Oat bran
  • Porridge
  • Rolled Oats
  • Sourdough Rye
  • Sourdough Wheat
  • Soya and Linseed
  • Special K

Your overall goal is to eat in a way that meets the follow criteria -Think both about calorie quantity and quality and you will go far in optimising you nutritional intake. With a little consistency and not over indulging the weight should come off.

The bottom line is to enjoy you food and limit the volume, eat good quality food and don’t overdo it. Simple.

Northern Suburbs Strength trainer

Northern Suburbs Strength Trainer

As an experienced personal trainer I have over the years learned and forgotten so many exercises that I feel sometimes I suffer from exercise overload. Continuous professional development has allowed me to keep the good and discard the unnecessary (It’s part of being a trainer).  Why bother performing 18 exercises when sometimes half can be more effective. It’s unfortunate that the fitness industry is always looking at ways to keep people entertained as opposed to keeping them fit.

It is with this experience that I hold my ground on what works and ignore the other sales orientated stuff that is served up by the truckload. I stick to what works and continue to improve on the fundamentals. So when you mix up only elements that work together it’s a win-win situation as a trainer and for client deliverables. The following is a basic template of just one of my plans that works a treat.

Please note that nutrition also plays a major apart in any well balanced program. What I cover here is the stuff that burns the calories, plenty of them.

One of my current mixes of exercises to get my experienced clients to perform during a session is the one where I call it the nasty 3. It’s quite simple in application and somewhat challenging when you commit.  It starts off with 3 solid core exercises followed by double kettlebell complexes and finishing you off with various boxing punch out / Heavy bag drills.

Depending on where client’s current strength and conditioning is, it’s quite easy to fine tune the effect with the right choice of resistance and kettlebell weight. For example if you have been using the 16kg kettlebells then jump to the next increment which is 20kg you are in another world of pain. You see traditional Kettlebells only go up in increments of 4kgs. (Evil laugh) I tend cover whatever energy you have left in the boxing section with the focus pads.

It’s part of the fun.

Core first

The exercises work well in providing a solid and somewhat challenging core routine.  The added benefit is that the limbs are sufficiently warmed up once you have completed the core work.  By then you should be well and truly “switched on” The reason these work well is due to the core being worked first and given the basic movements performed the whole body is being utilised to support the exercise leaving you prepared for the workload ahead.

  • Torsinator 5 sets of 10
  • Lying leg raise (holding stick)
  • Medicine ball throws (old school)

Kettlebell

The next component is the Kettlebell complex that involves only double kettlebell work. It’s important to point out that the clients who work with the doubles have already an establish base of strength, experience and fitness in working with kettlebells at my premises, so be warned if you are not proficient on the kettlebells. Get some instruction before you jump into the doubles.  Locating an RKC Kettlebell instructor here would be ideal.

  • Double Kettlebell Press
  • Double kettlebell Squats
  • Double kettlebell swings
  • Double kettlebell cleans

Boxing Workout

When it comes to boxing the benefits associated with this discipline can basically stand on their own when it comes to delivering  strength, fitness, movement and an absolute calorie burn. I like to incorporate the Boxing element with my clients as a great finisher to the more weight bearing movements. It allows us to flush out the tightness created with weights and gives me an opportunity to finish of the session on a high.

In addition I usually gauge how much energy my clients have and leave them with nothing with the proper use of focus pads.

  • 3 rounds of Skipping (keep a solid tempo)
  • 3 rounds of bag work (working at 80% exertion)
  • 3 x rounds of Mitt work (intensity at my discretion)

The above approach with my more seasoned clients allows up to basically mixing it up while still focusing on 3 vital areas of conditioning. That is Core, Strength & Cardio. This simple plan can also be used with my other clients with an emphasis on one element ( say Kettlebells) work in one core movement and introduce them to boxing. Either way it works out well.

The importance is to ensure the client receives a solid workout where you manage them to the end. Not smash them. It’s about making the session more effective. Not a beat down.

Remember thus is full body strength and conditioning workout. (GPP)  Not a sports skill workout. We are training the body to cope with whatever activity you follow. Be it running an obstacle course, trail running, Afl or rugby. Getting the body prepared will go a long way in the enjoyment of your chosen activity and even increase you skill training time.

Apart from being effective all over body workout it becomes just as dynamic when it comes to calorie burning. You will not be disappointed.

As we like to ask ourselves here, how many calories will I burn today?

All of them!

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.

Gym and Fitness

Fitness with Claude

Great to be asked to contribute as a fitness “expert” for one of the larger commercial gym equipment sellers and information providers in  Gym and Fitness .

The following blog post is basically in response to a few questions they asked me to provide.

Hope this continues for the benefit of both Claudefit and Gym and Fitness.

It’s important to get out there and be seen as a voice of knowledge in getting people Healthier , Fitter , Stronger and Feeling better about themselves.

http://www.gymandfitness.com.au/blog/personal-trainers/personal-trainer-claude/

For now its a matter of keeping the head down and getting the work done.

Claudefit Personal training is located in Mill Park and offer a private facility for your health and fitness goals.

 

Strength and Conditioning (Part 2)

Strength and Conditioning

The second part is to add value to the previous two mentioned strength building methods. The following refers to the next phase relating more to the conditioning aspect with the use of a Kettlebell, why you have to run and a reminder why you should monitor your nutrition. Let’s keep it simple and practical. You should have plenty to keep you busy with your own sports specific skill work I’m sure.

Barbell supremacy for strength training

The two approaches to delivering results have been for a long time the tried and through methods of a sound conditioning program but are not the only ways of getting results. The barbell has for a long time been heralded as the one piece of equipment that has over time been replaced, copied , watered down ( via machines)  and often been challenged, yet it still serves as the only way in getting the job done for the serious types. The following exercises will certainly be of benefit in incorporating in most strength and conditioning programs. Here’s a sample of you can do with only the barbell.

Military Press – Basically this is a standing shoulder press performed with a barbell.  It’s regarded as the prime mover in getting those old fashioned broad shoulders happening and is also one of the assistant exercises in both the Weightlifting and Powerlifting methods. A must have exercise wit any program.

Bent over rows – When you have been working out for a while and have developed great core stability and know how to fold the hips back, this exercise is one of the primary back builders that is a favourite with the bodybuilding crowd. The Lat pull-down has often been used as opposed to this movement due to its ease in application. Within a true strength program why not use them both!

Front Squat – Another exercise that is one of the fundamental movements in the weightlifting method. On its own it’s a great leg builder that promotes a more upright posture and give the core a workout in stability of the upper body. A fantastic option if you don’t want to back squat.

Barbell complex – I thought I might as well sneak in this particular approach to barbell work. It’s generally for a bit of mental conditioning and is a sure fire way in getting the heart rate up. Can be done with a lighter than usual weight and it will be up to you how many repetitions you can handle . A great one to incorporate with a training buddy. You basically have to perform 3-5 reps and then straight away move onto the next movement. Give it a try and see how far you get. Eg: 5 x bent rows. 5 x cleans 5 x front squats, 5 x military press – repeat.

Push Press – Related to the Military press and Jerk the bottom line is that it’s easy to learn, helps you lift the heavier weights above the head and allows you to use you bottom half in generating the power from the ground up . An important skill to utilise for many sports. Performed in volumes it ensures the heart rate will be left elevated for a long time post workout.

Conditioning with the Kettlebell ballistics

My favourite tool in generating the volumes in delivering many conditioning requirements. It sits well with the typical sporting movements and its effects are immediately felt.  A workman like approach that only the Kettlebell can bring to the table. Take the Kettlebell version of the snatch performed with one hand and you are on another level when it comes to an elevated heart rate and the overall effect of owning a pair of wobbly legs.

The highly rated RKC snatch test requires an individual ( male) to perform 100 x 24kg snatches within a set 5 minute timeframe, It also has to be done with a better than average technique in order for you to pass. An impressive feat that is the expected standard of an RKC Instructor.

Another way to condition is to use the complex drills that when performed with a kettlebell seem to have a natural flow. Take for example a set of double swings, double cleans, double snatch, double press and double Squat for reps of 3-5 in a continuous manner.

For  simpler and just as effective conditioning drill , for some there is no need to take it further than the kettlebell swing that activates the posterior chain and develops and excellent overall conditioning . It aids in grip strength and when done in high volumes teaches you mental conditioning – Take my word.  The carry over effect of the swing will allow you to improve on you running as it shares many similarities with running mechanics.

Add in the Turkish get up with the related benefits of mobility, the renegade rows for core development and kinetic chain connection and you are done.

Running

The simplicity of running and the overall physical and mental benefits it brings needs to be appreciated. For a conditioning program it’s an effective cardiovascular workout that you can’t do without. As they say Athletes run, Pure and simple. For general fitness benefits you can use the treadmill or go for a walk, however the reality is if you are serious about your conditioning you have to run. If you don’t know how to run, you have to learn, if you tell me you have bad knees, you should not be doing strength and conditioning work (or  get fixed)and if you have “breathing difficulties” or “not designed to run” and “hate running” you are just not fit , so run – ok?

Nutrition

When it comes to nutrition you have to juggle the food intake that will allow you to fuel you work-out and need to get in the adequate quality of nutrients for recovery. In addition you have to ensure of the incoming calories for health and wellbeing. For a performance athlete you need the extra calories for a proper recovery phase and ensure that your essential Vitamin’s (B’s) are adequate. Your nutrition in recovery is important.

The weight loss nutrition is different to performance so be ready to eat a bit more, so becoming stricter should be expected. Enjoy the carbs ! Simply eating up as you see fit without a plan could potentially be causing a weight increase which is detrimental to bodyweight sports. A sound nutritional approach will go a long way in performance and keep you in good spirits. Eating crappy food will have the opposite effects.

Mobility

An important component that is neglected by many. If you are not able to get into position with no weight there is no point in putting you under loading and “working it out later” the diligent trainer should address any lack of mobility on areas such as ankle, hips, knee ,thoracic region,wrists mobility and work on improving range or positioning. No point in incurring an injury that will prevent you from you training.

No training means no improvement.

Claudefit Personal training is located in Mill Park and operated out from his own private facility catering to the individual who want to take their strength and conditioning to the next stage

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 

Kettlebells for Mobility

Kettlebells for Mobility and Strength

It still surprises me to this day that most gym goers neglect something that is an important component of their overall fitness and strength program. People tend to neglect their mobility work in stretching and flexibility as parts of their workout not realising that it will go a long way in adding value to their program. It’s best described as something they will do at home later. Somehow I don’t think this will happen. In the past I’ve myself have been guilty in taking this approach. I guess I was too busy and in a rush wanting to get home and didn’t really place too much emphasis on it.

The bottom line is we all need some form of Mobility for the benefits it brings. Take yoga for instance and you will soon understand why it’s such a popular past time. Its stretches you out, makes you feel great and promotes a healthy outlook in life. However one component is missing. It’s not strength training.

So what will allow you to both get a strength and mobility workout in a single session? well this is where the ever reliable Kettlebell comes into it. The Kettlebell will allow a natural pattern of movement and with the three exercises I will cover with be all you need in combining the elements of mobility, stretching and strength.

The Kettlebell movements here are the Turkish get up, the goblet squat and the dynamic swing. Along with the relevant stretches (depending on your needs) you will be well served at getting what you want. A more flexible, stronger and mobile individual.

The Turkish get up. This old and dynamic exercise will allow you to from a lying position stand up again with the weight been held above your head in a press/locked out position. It’s not just a “trick”exercise that gets you to stand up and lie back down again. It’s more than that. The benefits here are within the transition of various positions in getting you to stand up and get back down again in benefiting both sides of the body. With an experienced RKC Kettlebell Instructor you can be sure this single exercise can work your movement, flexibility and strength components all in the same workout.

The Goblet Squat. This little treasure if performed correctly benefits you in getting those tight hips to open up in a controlled and safe plain. I’ve used it many times in getting the older gentlemen with tight hips in both aiding inflexibility and simply taking away the pain of feeling rigid and sore as men often do. The other is that it promotes a solid postural position in its application, on obvious carry over effect if daily life. Especially for those office workers who seek comfort from sitting down all day. It’s also an excellent way to teach someone how to squat. If you can get them to perform a proper goblet squat it makes sense to be able to do a freestanding one and then progress with load.

The Kettlebell Swing. One of my go to movement for most fitness requirement in delivering results. The swing allows me in one movement to get the hips to fold and contract the posterior chain , it helps me indirectly teach the deadlift, compliments your running mechanics, builds stamina and is a clear winner in burning calories.Overall performing the kettlebell swing and its many variables is a staple here at claudefit. Because it works. 

The above three exercise on their very own are great for delivering solid results in movement, flexibility and strength and have certain carry over effect in many sporting application. You can also add more specific exercises depending on your needs. Together they make up a total movement package in making you both stronger all over and mobile.

Unfortunately a lot of trainers get to the fun stuff because they mistakenly think this is what client needs.   Yes it is what the client needs but with most movements you are required to have an adequate range of motion. (ROM)   And guess what gets it done. mobility work.Without a sufficient ROM you will not be able to benefit from the exercises properly and get the results you are after.

It’s important to include mobility work into you program, over time you will learn to move, stretch and work on flexibly more efficiently over a workout. Once you take the time to apply some simple drills you will never look back.

I’m sure you work out to Move better, feel better and look you best. So grab a kettlebell now and get started.

Claudefit is a certified RKC2 instructor with over 7 years of practical experience.

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