Getting down to the core!

There’s nothing that I find more enjoyable in terms of exercise than training the Core. Most people assume that the core consists of just the muscles of the mid trunk but when you think about it, it also includes the muscles of the lower back and even the muscles attached to the hips since they are responsible for postural control. There are heaps of reasons that a strong core is important. Anyone that ever hurt their back can tell you a strong core is essential for rehabilitation.  The way I see it the core is like path or connection linking your lower body to your upper body. If this connection were weak the extremities of the body will in turn be weak and the movements will be “ awkward and non fluent”. When your core is strong your body in turn function as a unit and can respond to the environment efficiently and fluently.

What does this mean?

A strong core will enhance balance/stability and hence posture.  Take for instance trying to maintain your balance if the mid section of your body had a weak belly and you had to move quickly to change directions from a bird flying at you ! ! you’d get hit wouldn’t you??  That’s why athletes tend to have strong lower backs and strong midsection to help with their agility. Having a strong midsection also generalises to one appearing stronger in other things.  It can help us lift heavier loads. If you have weak core muscles you are more prone to accident in muscles of the lower back. Take a little bit of time to strengthen your core “as mentioned above” –> all of the muscles and you will in turn gain a lot more than just a sexy exterior.

What does this mean?

When training we have to consider working all the core muscles. A Strong core will improve functional movement patterns important to anyone that needs to bend, turn, lift and walk as part of their daily routines. Mmm that means you

Core is central to a healthy body.

Below are my favourite exercises to strengthen my core!

Keep in mind that isolated exercises are not as functional as compound exercises.

EXERCISE RECOMMENDATIONS: 

 Start with low reps/ sets. When you get good, extend the time of exercise before you have your 20 seconds break. Catch your breath, do a sprint 200m, then move on to the next exercise. I recommend doing 3 exercises from below / sprinting between each set.  Repeat 5 times.  

 Plank

The plank works your entire core and upper- and lower-body muscles. Lie down on your stomach. Lift your body off the floor with your forearms (elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching your back) and hold for 30 seconds to one minute. Lift one foot in the air alternating between right and left to intensify.

Pushup plank

This exercise is the same as the plank, except that you are in a pushup position. The pushup plank works the core, chest and biceps. Intensify it by alternating opposite hand and leg taps symbiotically. Ie right hand left foot tap. Reverse: Try that for 30 seconds/ constantly alternating. You will fatigue faster than pushups on toes!

V-sit hold

This targets your abdominal muscles and improves your balance. Lie on your back and bend at the waist as you extend your legs and arms into the air to form a “V” crunch and repeat.  

Twisting crunch

This is one of the most effective crunch workouts, as it hits all of your stomach muscle fibers at once. Assume a standard crunch position, raise your torso to a 45° angle, and then twist from side to side. For an advanced movement, extend your legs and pretend to peddle a bicycle while you continue to twist

Ticking Clock

This exercise is crazy hard. Lie on your back with your arms extended and raise your legs until they are perpendicular to the floor. Slowly lower your legs to the side as low as you can while maintaining complete shoulder and back contact with the floor. Bring your legs back to start position and lower them to the other side.

Superman ( Opposite arm opposite leg)

Get on all fours like a dog, which I also call a coffee table position. Extend the right arm and opposite leg/making sure to point the toe to the ground. Hold this position for up to 5 seconds and then repeat on the other side.

Plank on a medicine ball

This is a variation of the static plank. There are two possible executions: You can place your forearms on the ball with your feet on the ground or you can place your feet on the ball with your forearms on the ground. Keep your abs and glutes tight, and do not arch your back. Hold this position as long as possible. Move the ball slightly from side to side for an advanced movement.

Lying glute pushup

The lying glute pushup targets your butt and back muscles. Lie on your back with your feet resting on top of a Swiss ball. Push through your heels to raise your butt off the floor as high as possible. Form a straight line from your knees to your shoulders. Hold this position for 60 seconds.

Ball roll-ins

Ball roll-ins target your central abdominal muscles. Place your hands on the ground and the top of your feet on top of the ball. Keep your hands in place and bend at the knees to bring the ball toward your chest. Hold this position for a second and roll back out. Focus on squeezing your abs throughout the movement; do not use your hip flexors to bring the ball toward you.

 NOTE: Deadlifts/squats/lunges are compound exercises that fatigue the body and gives you a killer all body workout in contrast to most of the above isolated exercises. Be sure to incorporate the above exercises with drills/ interval work for maximum results.

 They were just some of my i’m bored time to work core exercises. They help create a more complete workout because they target one specific muscle and often call synergistic muscles to take action. PLUS they are fun fun and challenging.

Quick fix Diets : !!!! or ???

We’ve heard it all. The don’t eat after 6 pm diet, the eat a grapefruit in the morning and you’ll be Nicole kidman tomorrow diet. Your mum’s workmate says that mixing protein and carbs can cause massive gain in the waist to hip ratio region. Sure you’ve probably heard something rather similar or along the lines of these tips for years. In reality though, is there truth to any of them? After some long and hard research some truth was revealed on which methods we should forget and which may actually live up to the hype.

Q. Does coffee really speed up the metabolism or is this just Muffin Breaks advertising scheme?

A. It’s true: It can stoke your calorie-burning furnace—provided you drink it black. A study in the journal Metabolism found that the caffeine in two cups of coffee may cause a 66 kg woman to expend up to 50 extra calories over the hours following consumptions. “Caffeine stimulates one’s nervous system, signaling the body to release a small amount of energy from its fat stores,” says lead researcher Paul Arciero, Ph.D., an associate professor of exercise science at Skidmore College. Note: Stirring sugar or cream can cause insulin levels to rise diminishing that metabolic effect.

Remember: Too much caffeine can cause anxiety, nausea, and headaches. Don’t abuse a good thing!

Q. Will chewing low-cal foods like gum and celery help me burn calories?

A. It might, but hardly enough to trigger weight loss. Gum and certain veggies are often called “negative-calorie” foods because they supposedly take more energy for our body to chew or digest than they contain.

The negative-calorie myth was put to the test. After calculating the energy expended (about 11 calories per hour). It was concluded that a person who chewed/bit/nibbled on a piece every waking hour of the day for a month would lose less than a pound.

What about Celery? All that crunching does burn energy, but it amounts to less than the 6-calorie stalk contains.

Common sense says: If you really want to shed serious weight: Give your jaw a rest and start moving your body.

Q. Will eating after 8 p.m. make me gain weight?

A. The main thing one should consider is their total calories consumed per day.  From experience I have learnt that skipping on meals during the day sets one up to overeat at night, which can hinder one’s health goal. A recent study in the Journal of Nutrition found that the less food people ate for breakfast and lunch, the more they ate after sundown-and the higher their total calorie intake for the day.

“Our brain’s satiation mechanism—its way of telling us we’re ready—tends to become weaker as the day progresses,” says John de Castro, Ph.D., lead study author and a professor of psychology. That means one must have to eat more in the evening in order to feel full.

Common sense says: Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Eat according to the needs of your day.

Q. Would eating carbs, fat, and protein separately help me lose weight?

A. No. There are no proven benefits. The theory is that different food types (proteins, fats, starches, sugars, and acidic foods) require their own digestive enzymes in order to be metabolised properly. Some claim that mixing these groups or eating them at the wrong times could cause digestive issues or weight gain. For advocates of this eating style, having orange juice and a turkey sandwich is forbidden.

Q. Will blotting my pizza cut down on calories?

A. It won’t soak up all of the fat and calories in your lunch, but it’s still a step in the right direction. “If you’re eating a medium slice of cheese pizza, a napkin can remove up to 45 calories and 5 grams of fat,

A report from the Center for Science in the Public Interest in Washington, D.C., found that stuffed-crust and meat-lovers varieties, which can clock in at 800 calories per slice, contain more than a day’s worth of fat and sodium! It was found that skipping the meat toppings and ordering your pizza with extra veggies—like mushrooms, spinach, or broccoli—and half the cheese (which saves about 80 calories and 6 grams of fat per slice). Switching to thin-crust can also save you up to 200 calories and 6 grams of fat.

Q. Does exercising on an empty stomach burn more fat?

A. Yes, but you might not be able to work out as hard as you would if you’d eaten first. Researchers at the University of Ottawa in Canada asked two groups of people to run on the treadmill in the morning until they’d burned 400 calories. The joggers who skipped breakfast burned 58 percent more fat than those who had eaten a meal before their run.  Note: Pre-workout fasting won’t necessarily translate into weight loss. “People incorrectly assume that if you’re using fat for fuel, it equates to losing body fat,” says Nancy Clark, R.D., a sports nutritionist. “But what affects weight loss most is how many calories you’ve depleted during your workout and if you’ve sustained a deficit by the day’s end.”

A study found that women who had a little-meal before their workout were able to exercise up to 16 percent longer than those who drank only water beforehand.

Note: Eating a banana before training can give one the energy to crank up the intensity.

Q. Can foods like cabbage soup and grapefruit help me detox fat?

A. “There’s no science proving that any particular food can rid fat from the body. If a woman loses weight on a grapefruit or cabbage soup plan, it’s likely because she has cut calories by restricting her intake to a handful of foods.” Hensrud’s colleagues at the Mayo Clinic (which is often incorrectly credited with creating both the cabbage soup and grapefruit diets) estimated that people who follow either plan faithfully eat 1,000 to 1,200 calories a day. “You’d almost certainly lose weight eating 1,000 calories of anything, whether it’s bananas or potato chips,” he says. “But it will be pretty tough to keep the weight from creeping back into the normal diet.

Client Question Answered~

Im still sore from the workout from last night! Should I rest or keep working out till the soreness goes away? Muscle soreness has two primary causes. One being due to the “burn” experienced during exercise. This pain usually subsides within a couple of hours and is caused from lactic acid production. This occurs when your body is in an anaerobic state and not supplying enough Oxygen to working muscles. (anaerobic glycolysis). You can break down lactic acid by moving and doing light aerobic activity such as walking after a workout. The more time you allow your body to cool down will in turn result in less pain for you in the present and future “after burn”. Just remember the more time you give your body to cool down, the faster lactic acid will leave the muscles. This is why cool downs are so important, especially for beginners. Its common for beginners to feel soreness in their muscles lasting up to two weeks. Then again this is not different to fitness Junkees experiencing muscles soreness after a tough workout. the answer is to keep working out even though you are sore. The muscles soreness you are experiencing for two or three days is termed as DOMS ( Delayed Onset Muscle Soreness). This is caused by microscopic tears inside the muscles from a combination or solely from weight training or fully exhausting the muscles during Cardiovascular activity. This pain is common and you wont die from it. Beginners will be more sore and it will last longer. Rest is just as important as giving it your all in a tough session. It’s adamant to rest working muscles for 1-2 days post workout. Take one day off between strength training sessions, and if still sore, take one or two days off from weights but don’t stop all exercise!  Continue Cardio by simply walking or partake in Pilates or Yoga would be an alternatively good option . If you don’t let your muscles recover and repair, they will continue to break down and rather than getting stronger you’ll be working against your goal! To help prevent soreness in the future and alleviate some current symptoms, try and …. 1. Always warm up for 5-10 minutes and cool-down for at least 5 minutes. 2. Only stretch warm muscles/warm from physical activity. 3. Stay active as the more muscles you move, the faster those muscles will recover from soreness /exercise. Remember the less you move with DOMS the longer it will take to go away. So stay active.

 

Are you more awake in your dreams than in reality?

You had an exam or an important work project and so you make the choice to stay up and finish it, you woke up feeling heavy headed only to notice that you’d slept through the 3 alarms you’d set from the night before. So in a mission to make it to Uni /Tafe/Work on time you skip breakfast. (Uh oww) It’s now 12 pm and as you’re smashing down another Redbull or coffee to “ invigorate you” with some much needed energy but you can’t hide the yawns. It’s as though your day is controlling you rather than you controlling it. It almost feels as though your sleep walking through your day!

This occurs to many of us. In fact one in three Australian adults regularly struggle with their sleep according to a new study of national sleep habits. Dr David Hillman, Chair of the Sleep Health Foundation, highlights how Australians do not always prioritise sleep even though it is as important to well‐ being as regular exercise and healthy eating. Individuals between the ages of 25 and 65 get around seven hours sleep on week nights, This is well below the recommended eight hours. On weekends their average sleep length increases to seven and a quarter hours, which is insufficient to catch up.“This research shows us that Australians are not always getting the right amount of sleep and we need to make sleep one of our top healthy living priorities. Sleep is like a bank account. Everyday you draw on the balance and if you don’t deposit around eight hours a night you end up overdrawn,” Dr Hillman said.

Although most experts agree that the average adult needs eight hours, most of us feel as though our social status or “ social well-being” will suffer as a result. So how does one “ deposit” enough time into their sleep? or what if you’re spending too much time tossing and turning even when your intention is to sleep the much needed 8 hours.

It should be noted first that sleep is not a passive activity. It is a need and just like food and water you must submit to giving your body what it seeks. Don’t deny your body what it needs as it is valuable for your overall well-being “ mentally and physically”. Research shows that a lack of deep sleep (as opposed to irregular or fragmented sleep) hinders the body’s ability to ward off disease. Perpetual sleepiness can reduce the quality and quantity of your work by a third, according to the NSF.

In fact, if you are sleep-deprived you’re likely to have higher concentrations of sugar in your blood, which may contribute to development of a pre-diabetic condition.

Younger Australians also appear to be more likely to be in need of a good night’s sleep. The research highlights that almost one half (44 per cent) of young adults (aged 18 to 24) wake up feeling unrefreshed at least several mornings a week. This is more than in any other age bracket and double the rate (19 per cent) of over 65 year olds.

If your insomnia is causing you or your family problems it’s probably best to consult a doctor. However for the many of us, there is a simple cure! Exercise!! Working out regularly has been shown to reduce phases of insomnia. An added benefit is that it also promotes improved quality of sleep by producing smoother more regular transitions between the phases and cycles of sleep.

All you need to do is exercise 20-30 minutes up to 5 times a week. This generally results in a heap of energy and due to the better nights sleep a great more alive you. You will learn to form your own patterns of exercise ie. Times/days as to what works best to promote better sleep and when you’d like that rush of energy. Some people like to train Afternoons others early Mornings. Note: Vigorous exercise during the day and mild exercise before bed will not only help you get a better nights sleep but will decrease the time needed to fall asleep by up to half! You sleep faster and increase the amount of time you spend in the deepest sleep phase. Outcome = More clarity, focus, energy and mental acuity.

Okay so exercise gives us a better nights sleep. That’s just a little bonus to all the other benefits it provides to our lives and the lives of those we associate with.

Exercise offers many other mental benefits:

• Reduces stress by helping to dissipate the lactic acid that accumulates in your blood
• Sharpens your brain by increasing the amount of oxygen available
• Eases built-up muscular tension
• Strengthens and stimulates your heart and lungs
• Stimulates your nervous system
• Increases your production of endorphins— those little substances which create a sense of well-being and increase your body’s resistance to pain
• Stimulates release of epinephrine, a hormone that creates a sense of happiness and excitement
• Increases deep sleep, as the brain compensates for physical stress

So if exercise still doesn’t relieve your sleep deprivation perhaps doing as Mohandas Gandhi proposes “Man should forget his anger before he lies down to sleep” might be the key.

Cracking the truth about Eggs

  

Eggs are like a best friend or partner. You can always rely on them. Boredom is not present with them there.  They are also very “malleable” and can be eaten in many forms. No matter the time of the day you can always count on eggs to satisfy you.

It is believed by some that the high cholesterol content of eggs can be a potential factor in raising blood glucose levels which can in turn increase a person’s risk of heart disease. This has however never been scientifically proven and in fact the intake of eggs is actually associated with higher nutrient intake.

Egg consumers have been found to have higher important nutrients like Vitamins A, E, C and B12 than the non-egg consumer. To negate the assumption of increased intake correlating with increased blood glucose levels, a study was conducted. It revealed that individuals who consumed four or more eggs per week in reality actually had significantly lower average cholesterol levels than those who reported eating one or no eggs per week.

Here are some ideas or incentives to ensure we enjoy and gain the benefits of Eggs.

–>  They are an excellent source of protein and are relatively cheap.  One average sized egg contains more than 6 grams of protein and only 75 calories. The protein source in egg provides all nine of the body’s essential amino acids.

Eggs are one of the best sources of Choline.

–> Found primarily in the egg yolk, one large egg provides 30% of the recommended daily allowance of this essential nutrient, which plays an important role in brain function.

Eggs are a friend to those trying to lose weight.

–> Due to the dosage of quality protein present in eggs, they score an A+ for satisfaction. This means no binging later in the day and it might keep you focused on the task at hand. Ie reducing calorie intake. When you start your day well your motivation and *will power* might head in the same direction.

Eggs protect eyesight.

When I found this out my relationship with Eggs took new heights!

Egg yolks contain an absorbable form of vision-protective carotenoids like lutein and zeaxanthin. All you need to know is that it prevents age related Macular degeneration and cataracts. Studies published in the Journal of Nutrition showed that eggs increased blood levels of these nutrients without increasing triglycerides and cholesterol levels.

How many is too many? Just remember that too much of a good thing can “kill you”. More is not always better and so the message here is eating two to four eggs a few times a week is generally safe and healthy for most people. Note that Diabetics have an increased risk of coronary artery disease if consuming more than six eggs per week.

Eggs Eggs Eggs>> just so many types! “Which to buy?”

Organic: The hen that lays these eggs consumes 100% organic and vegetarian food which is free from pesticides. Auditors enforce these standards. Note: They are also cage free .

Omega-3 Enhanced eggs: When is an egg more than just an egg? When its engineered to contain Omega-3s. The eggs that this chickens lay contain a higher Omega-3 content but taste as per usual. These can then become a great source of essential fatty acids, but don’t contain enough to compensate for a diet that is otherwise low in Omega-3s.

No matter what type of eggs you purchase be sure to follow proper handling and preparation guidelines to ensure you health and safety. Raw or inefficient handling of eggs can cause food poisoning and disease.

Tips

Avoid raw eggs and food made with raw eggs.

Check the carton prior to purchase to ensure eggs are free of cracks.

Cold storage

Use within 3-5 weeks, also check the expiry date.

Hardboiled eggs should be stored no longer than a week (cold storage)

Wash all Egg exposed items and surfaces, even skin after preparation and handling

Cook egg containing meals to a temperature of at least 70-80 degrees to ensure bacteria is destroyed and to prevent any risk of disease.

Although eggs are our new found friends, we must be careful with who our new friends associate with. Hanging or moulding with the wrong crowd ie Bacon or high fat cheese, may prove troublesome not only on your relationship with eggs but your personal relationship with your health and fitness goals. Be mindful~

BOOTCAMP FAQS

I ‘m only new to training; Can I keep up if I choose the Bootcamp Option?

Bootcamp is for individuals of all fitness levels. Our trainers cater exercises intensifying and regressing the exercises as seen suitable to the clients present.  The first session will consists of a fitness test that will allow both you and your trainer to monitor your progress over the 24 sessions!  At 3D-PT our aim is to keep you highly motivated and intoxicate you with endorphins!

Yes it is true what they say –> You will be begging for more

What can I expect?

Our trainers will come to a location near you for 1:1 training. You can expect an all over body workout!! The Bootcamp option is strictly an 8-week program with 3 training sessions per week. NIGHT/DAY depending on your schedules with fixed locations.

Meadowbank / Gladesville / Ryde

New season will restart in 2012 –> However packages can be prepaid anytime for you and your friends to secure a spot in the next 8 week block.

What if I need to cancel or reschedule my Personal Training or Partner Training session?

If you advise us with more than 24 hours notice, every effort will be made to reschedule a time to suit your needs. Unfortunately session that are cancelled with less than 24 hours notice are not refundable nor can they be rescheduled. Bootcamp option however you can makeup in any of our locations!! Miss a morning session at 7am make it up at 8:15 am at another location .

How long is each Group session?

Bootcamp sessions are 60 minutes long, however personal training sessions can vary depending on your needs. Feel free to discuss payment options and exercise duration with the trainer.

Please talk to Rawan Shakhtour regarding prices and relevant forms/clearances for training.

My life is too busy, I don’t have time to train!!!

Everyone is busy with their own affairs and training may seem somewhat of a chore. BuT… with our early morning sessions, you can easily work the classes into your “ bam bam” lifestyle. A bonus that comes with training is the extra endorphins and energy levels. I’m sure you’ll find something to do with the energy throughout your day. You’ll be the envy of all your friends, colleagues and your boss may promote you for your added performance!!! POTENTIAL BENEFIT OF EXERCISE.. Yes ? .. I will help you be more productive and give you the opportunity to get more out of your day, not less as many presume.

There should be no doubt in your mind that 3D-PT will get you in shape.

Hiring a personal trainer, although rewarding, is definitely a costly investment with sessions costing up to $120 an hour. 3D-PT Bootcamp option is what YOU ARE missing, you meet new people and the sessions are awesome fun for only $15 per session!!!

Are you a woman wanting to firm up and get in shape in the presence of woman just like you??

STRICTLY FEMALE BOOTCAMP is especially great for Muslim woman as many of the exercises involve hands on work. If training in a hall you can take your scarves off freely! All you have to do is get a group of friends or/and family and make an enquiry. Sessions can cost as little as $15 per hour instead of $80 for individual sessions. Our Trainers will come to you with all their equipment all you need is a towel and Water!!!

RESULTS GAURANTEED OR MONEY BACK! 

See what Woman and girls like you have to say about STRICTLY FEMALE BOOTCAMP at www.3dpt.com.au

BOOK YOUR TRANSFORMATION TODAY

3D-PT : Transforming you and your body from all angles inside-out

Common Misconceptions

Time to learn the truth

We’ve probably all believed one or two of the “myths” you are about to re-embark on in a journey towards your fitness/health/weight loss goals.  Whether you formed the perception yourself or were fed it through the television or a cosmopolitan magazine, you are now going to be enlightened. Here are the most common fitness Myths that may “rectify” your way of thinking.

Myth #1: We can choose where we take weight off by doing exercises that target those areas.

Truth:  This actually has a term to describe it –> Spot reduction  <–

And unfortunately no we cannot spot reduce. We are not lucky enough to control where we keep and where we lose fat deposits. Each of us has genetic makeup which inevitably chooses where we store this fat. Yes we can control our overall weight but not where it is lost. Our body predetermines which fat stores it will use. Remember doing core exercises will not give you a flat stomach but has the benefit of giving you a strong core. This will ultimately prevent lower back pain in the future and give you very good posture. ( lose the fat on the stomach and potential for six pack comes later)

Your goal in this scenario would be to create a balanced exercise program with a selection of weight training exercises to gradually lose body weight and tone the body.

Myth #2: Women who lift weights will bulk up.

Truth: We’ve discussed this before. The reality is not that women will build too much muscle but that they will not build enough and hence be more susceptible to conditions such as osteoporosis. While on a weight lifting program women need the hormone testosterone to bulk up. We now know that our levels are much lower than mens’. So in most cases we are incapable of building large muscles. In fact the truth of the matter is that muscles take up less room than fat and women tend to lose cm’s around their waist and thighs. So in addition to increasing the metabolism, women will;   1: Decrease risk of osteoporosis. 2. Increase strength & slim down.

Myth #3: Go hard or go home

Truth:  No that’s stupid. Regardless of the level of exercise you perform you are slowly moving forward. Even moderate activity is shown to reduce risk of heart disease and stroke. Thirty minutes a day is the recommended dosage of exercise required. If you don’t have 3o minutes perhaps splitting it up into 10 minute blocks ?? Just remember you’re doing it for you and so find a way to just do it ! ( like nikey says)

There are many things one can do to increase daily activity without resorting to gym memberships; ie. Taking the stairs , skipping rope comes handy, body weight exercises are always challenging for the body and a nice walk. I sometimes do sit-ups during TV ad breaks, never waste a second when you can be moving forward. Staying motivated is half the answer to achieving one’s goal.  And so yes the “ go hard or go home” is definitely a myth.

CLIENT Question : I heard something about burning calories even when I’m not training. Is that really possible?

The number of calories each person burns pre and post workout varies and is controlled by several factors. This includes gender, age, genetics, type of workout ie. Intensity , cardio/strength. Research has proven that your body’s metabolism stays charged up after a workout and the more intense the workout performed can determine the post workout ‘after-burn’.  Any exercise is better than none but I mean it’s something to keep in mind as you weigh the benefits of exercise and whether or not time or effort is more worthwhile to your needs. This just gives us one more reason to get off the couch and move it ~ No matter how little the time we have may be~

Are you moving forward??

How well are you doing compared to people your age/gender??

The following tests are a great way to monitor your performance and see where you sit compared to individuals of the same gender/age,

If just starting a program I highly recommend that your trainer conducts this fitness assessment in week one and one after a month. You will be highly motivated once you see your vast improvements : ) .

BEEP TEST  

SEVEN STAGE ABDOMINAL TEST

‘

If you would like 3D-Pt to conduct a Fitness Assessment for you/or your company/family or

if you would like to purchase a Transformation package (gift Voucher) for a friend, don’t hesitate to contact 3D-PT.

Call:  0432175786 

Email : sales@3dpt.com.au

We look forward to hearing from you

Transforming you and your body from all angles inside-out

 

Are your Knees not meeting your needs?

 

Do you ever feel breakable and it’s only a matter of time before someone has come and pick up your pieces or put you back together again. This is actually very common and you are not alone. In fact the knee joint is the most commonly injured joint of the body.

DID YOU KNOW that the pressure of our body is enhanced four times! when walking up the stairs. It’s no surprise that many of us feel like tin man from time to time.

It is recommended to exercise the muscles around the knee joints in cases like this. This involves strengthening – quadriceps, Hamstrings, Abductors, Adductors. This makes your knees less susceptible to injury. Exercise prevents stiffness and reduces pain in the long term.

 

Below are a list of stretches and exercises to strengthen your knees ~ IF you are unsure whether exercising is right for you and your health conditions. Although these exercises are designed to help pain not trigger it, always check with your doctor before acting on an exercise program.

STRETCHES

Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 – 10 seconds and release. Repeat 5 times on each leg.

Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.

Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 – 5 inches off the floor. Hold for 5 – 10 seconds, then release. Repeat 5 times on each leg.

Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

STRENGTH TRAINING

• Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
• Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
• Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
• Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
• Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 – 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

• Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
• Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

Do 3 stretches and 3 exercises and as your fitness and mobility increases you can increase reps/sets and duration. Stretching should be done everyday to prevent and alleviate stiffness and sharp aches.

What does that word mean??

WHAT IS CHOLESTEROL?  Cholesterol is a waxy substance made by the liver and is also acquired through diet. It is found in all cells of the body and in the blood. The body uses cholesterol to produce bile, selected hormones, vitamin D, cell membranes and the material that surrounds nerves ( myelin). High levels of cholesterol in the blood is called hypercholesterolemia and this condition is linked to heart disease.

TIP : Get your blood cholesterol levels checked yearly. 

Reducing your risk of heart disease is not mission impossible

 

You are in control of your body and all it takes is a few simple adjustments. It should be known however that there are several factors that determine cholesterol levels, including; Diet, Genetic Makeup, Lifestyle choices.

Although you cannot control who your parents are nor can you control genetic predispositions you can change alter your present and future health by changing your lifestyle.  Here are some strategies to developing Heart healthy cholesterol clever habits. My goal is to make you feel satisfied not deprived and the exercise requirement is for anyone of any age or fitness level. In return you gain-gain-gain, your heart will love you and maybe me,

BEST ADVICE: Smoking is a major risk factor for heart disease. It reduces your High Density Lipoprotens ( HDL). The good Cholesterol. STOP SMOKING or at least cut down.

Make sure to partake in activities that involve physical activity, Whether it be dancing at home or clubbing, taking your kids to the park and play frizbee,  all play a role in laying a foundation for heart healthy habits. Physical activity also equates to calorie expenditure and hence can reduce weight and lower blood pressure! Aim for 30 minutes a day. MOVE IT OR LOSE IT.

TIP

1: Try and limit Dietary cholesterol to 300 milligrams a day, Dietary cholesterol is the cholesterol we all consume and will in turn increase blood cholesterol levels. Therefore Monitor your intake.

2. Limit the fat in your diet. Fat often equates to weight gains. We all need fat in our diets for good health. They are the “ f a” in fantastic when it comes to a satisfying meal. This satisfaction keeps us feeling full after a meal and adds moisture, texture and flavor to our meals.

3. Choose olive oil/canola oil as a dressing even in cooking and baking.  They are rich in monounsaturated fat, the heart healthy fat.

4. Seeds and nuts are high in healthy monounsaturated fats. Eating a handful 5 times a week can prevent heart disease and increase good cholesterol levels. ( HDL : High density lipoprotein).

6. Lower blood cholesterol levels by eating soluble fiber. This can be found in oats, barley, bran, beans and some fruit like apples or prunes.

7. Choose more whole grain breads, pasta, rice. Remove your phobia of Carbs and enjoy complex carbohydrates. These are rich in fibre, minerals and vitamins keeping you fuller for longer.

8, Enjoy fruits and veges more often.

9. Steer clear of excess salt in your diet. There is an association between high Na⁺

(sodium) diets and HBP ( high blood pressure).

10. Monitor your trans fatty acids. These are formed during hydrogeneration which is a process, which extends the shelf life of a product by increasing its saturation.

11. OMG! Its omega <3 fatty acids. That’s right love them. These are very good for cholesterol. Eat at least 170 grams of fish each week whether it be salmon, tuna , mackerel will benefit your wellbeing.

12. If you are overweight, maybe invest in getting a personal trainer or some professional advice. Individuals who maintain a healthy weight are not only less likely to develop heart disease but their chances of HBP and Diabetes are greatly reduced. Attempt to reduce calorie intake and increase physical activity whenever possible.

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