Foam Rolling vs. Stretching

Hi all, 

Mark here from Alltone Fitness personal training bundoora and BNG boot camp bundoora. Christmas is almost here. Hooray, I hear you say!  This time of year brings many social gatherings, work deadlines, christmas parties and so on. Being such a stressful and busy time of the year means we usually put our health and fitness on the back burner while consuming too much alcohol and nasty christmas calories. It's extremely vital to keep up with exercising this time of the year. Stay on top of your nutrition, plan your week ahead and factor in any days which you may be heading out for a not so healthy meal. Alltone Group fitness Greensborough & and BNG boot camp Reservoir will assist you with fat loss, gaining muscle strength and increasing cardiovascular fitness. Don't be one of these people that wait until the new year comes around only to realise that your 5 kg heavier than you were pre christmas. 

Today's blog was taken from the dailyburn website and written by Amanda Woerner. It tackles the topic of stretching vs foam rolling and the differences between the two. In my group personal training bundoora classes I'm often asked the difference between the two and which is more beneficial. I hope the following article provides you with some answers. Enjoy! 



 Written by Amanda Woerner - Dailyburn August 2015

You know you’re supposed to be foam rolling and stretching your muscles, to keep your body strong and healthy. But what if you can barely squeeze in your workouts in the first place — let alone 10 extra minutes at the beginning and end of each session?

Before you give up on your recovery routine entirely, we’re about to make it easier for you to manage. While both foam rolling and stretching have their merits, if you’ve only got time for one, you should grab your trusty foam roller, says DailyBurn Fitness/Nutrition Coach Sarah Snyder. “Foam rolling gives you all the same benefits of stretching as, well as added benefits,” she says.

Here’s why foam rolling comes out on top and how to do it right.

Foam Rolling vs. Stretching: Before and After Your Workouts

No matter how eager you are to start (or…finish) your workout, it’s important to resist the urge to jump straight in without warming up your muscles, Snyder notes. But, we’re officially giving you permission to scrap the minute-long hamstring holds you’ve been doing pre-run.

“When you’re stretching a cold muscle, your body goes into defensive mode, and what happens is your workout performance is hindered,” Snyder says. Static stretches can essentially “freeze up” your muscles, preventing you from getting a full range of motion when you’re on the move, and potentially leading to injury.

That’s why foam rolling before a workout can be a better use of your time. “The techniques you have to use for foam rolling help engage your muscles, so you’re already doing a little bit of exercising when you’re warming up with foam rolling,” Snyder says. Bonus points if you can add some dynamic movements to your warm-up as well.

After a workout, it may be tempting to collapse into a sweaty heap. But your body can reap real benefits from taking a few minutes to relieve the tension built up in your muscles. And while static stretches post-workout may help lengthen muscle and improve flexibility, foam rolling does all this and more by also targeting and relieving tension in the myofascial layer of your body. “Stretching doesn’t get the myofascial layer, the connective tissue that is protecting all of your muscles,” Snyder says. “With foam rolling, you’re able to break up some of the tension there that has built up.”

How to Foam Roll

While you’ve probably been stretching since sixth grade gym class, foam rolling is new to many people. But a few simple techniques will help make sure you’re rolling right, Snyder says.

Relax. “Sometimes, when you’re going over some of those areas that are tender, you tend to tense up,” Snyder says. “Try to relax.” As you’re foam rolling, concentrate on keeping your shoulders pulled away from your ears. Reminding yourself to inhale and exhale while you roll will also help ensure your muscles stay loose, too.

Bry BNG Boot Camp Greensborough for only $2! 

Engage your core. As with any other exercise, you’ll want to keep your core tight and engaged while foam rolling, Snyder says. This will help ensure your hips aren’t sagging and throwing your alignment out of whack.

Pay attention to pain. We’re not going to lie; foam rolling doesn’t always feel great. After all, it’s not easy to work out kinks in your muscles. (Ever gotten a deep tissue massage? Ouch.) But if you ever start to feel serious pain, it’s time to stop, as you can make an already-aggravated area worse. “Another tip is to make sure you don’t roll over your joints or bones,” Snyder says, noting that putting undue pressure on your joints could cause injury.

Roll slow. You only want to move about one inch per second while you’re using this recovery tool, Snyder says. Aim to spend about one to two minutes targeting each muscle group, rolling fully up and down the length of the muscle about four times.

The bottom line: “After a workout, in an ideal situation, if you did foam rolling and stretching that would be great,” Snyder says. But if you’re short on time, scrap the stretching and dedicate yourself to your foam roller instead.

Great article and really worth noting the benefits and importance of foam rolling before and after your workout. 

Mark, Vanessa, Bronnie and John form Alltone Fitness and BNG Boot Camp northern suburbs would like to wish you a Merry Christmas! 

Back to Basics - Chapter 3 Exercise Instruction Written by Mark Frangiosa

Hi all,

In this week's blog I will be going over and instructing proper technique on the following exercises:

1. Barbell Squats,  

2. Barbell Deadlifts 

3 Plank

4. Seated Rows.

If performed correctly these exercises are fantastic for strength and conditioning, gaining greater functional strength and improving your posture. If performed incorrectly we put ourselves at risk of injury along with adopting more lifting patterns. One of the main reason's I decided to write this blog on exercise instruction is due to the constant witnessing of poor technique I see on a daily basis. Whether it's in the gym, at boot camp reservoir or in a personal training reservoir session. The risk we place our body's under each time to perform an exercise without engaging our core, maintaining neutral spine etc,  can have a profound impact on the way we move and function on a daily basis. I hope you find find the following exercise instructions useful and hopefully assist you with improving your technique. 

Barbell Squats 

Set Up point: 

• Feet shoulder width apart 
• Toes turned out slightly 
• Neutral Spine posture 
• Bar Across upper traps 
• Keep upper back tight (retract shoulder blades)

Movement Points: 

• Head and chest up 
• Hips move out and down
• Keep your heels down
• As you descend screw your feet into the floor
• Ankle / knees / hips in alignment 
• Descend down to the floor keeping a neutral spine and chest up

Common Errors:

• Heel lifting off the floor
• Knees travelling excessively forward over toes
• Head and chest dropping 
• Knees buckling inwards on the descend
• Losing your neutral spine ( rounding of the thoracic spine) 

Barbell Deadlift 

Set- up Points: 

• Take all the slack out of the system (engage glutes and core before setting up for the deadlift)
• Feet around hip to shoulder width apart 
• Bar close to the shins 
• Feet screwed into floor
• Core tight
• Shoulder blades retracted and pointed down 

Movement Points: 

• Driving feet through the floor commence lifting the bar letting the hips and knees extend at the same time.
• Bar remains close to the shins
• Heels down into the ground
• Shoulders remain over the bar 
• Stand nice and tall at lock out
• Lower the bar to the floor keeping it close to the shins and maintain a neutral spine until the bar lightly touches the ground  

Common Errors: 

• Poor posture at starting position of movement, lower back rounded.
• Bar too far out in front of feet 
• Shoulders not over the bar
• Hip extending faster than the kness
• Rounding the back at any stage of the lift
• Bending arms to help pull the bar up

PLANK

Set up:

• Arms bent at 90 degrees with elbows directly beneath shoulders. 
• Feet hip width apart.
• Neutral spine posture 

Movement Points: 

• Brace Core pulling your belly button into your spine 
• Keep glutes engaged the entire time 
• Focus on your breathing.
• Keep a neutral spine 

Common Errors: 

• Hips in the air
• Hips and lumbar spine sagging 
• Head not in neutral alignment  (looking up or down )
• Disengaging glutes and core

Seated Rows 

Set- up Points:

• Feet on plate, knees slightly bent 
• Arms fully straight 
• Neutral spine posture 

Movement Points:

• Commence movement by pulling the handles towards you stomach 
• Keep the elbows close to your sides
• Finish with elbows pulled in line with your torso and squeeze your shoulder blades together.
• Keep your torso in an upright position. 
• Return the handle to the start position without leaning forward from the lumbar spine.

Common Errors:

• Leaning forward form your lumbar spine 
• Pulling the handles into your chest while shrugging your shoulders.
• Not finishing the pull with your shoulder blades fully retracted. 

So there you have it, I hope that was helpful, and possibly pointed out any common faults you may be guilty of. Next time you are in the gym bundoora or out doing your boot camp greensborough try and remain mindful of these key teaching points.

Mark - Alltone Fitness Personal Training Greenborough & BNG Boot Camp Reservoir, Greensborough, Mill Park, Bundoora 

Back to Basics Chapter 2 - ENERGY SYSTEMS

Hi all

Mark here from Alltone Fitness and BNG Boot Camp Reservoir. With Summer literally around the corner, now is the perfect time to try group personal training bundoora or our personal training mill park. Your first session is only $5 with no contracts or membership fee's. If group fitness bundoora is more for you then try out our heart pumping boot camp northern suburbs for only $2, hurry as spots are limited.

Chapter 2 of our back to basics blog series covers the energy systems of the human body. All human activity from running to sleeping requires energy. The food we eat provides us with the fuel we need to carry out daily activities we participate in. Fats, carbs and proteins are broken down in the body and converted into energy. The breakdown of food to produce energy can occur under two conditions. ANAEROBIC: Without sufficient oxygen present or  AEROBIC: With sufficient oxygen present.

Adenosine Triphosphate (ATP) is the basic unit of energy in the body. ATP is energy which has been created in the muscle cell and is the fuel for muscular contractions. As ATP is constantly being used, it needs to continually be produced and resynthesised.There are only limited amounts of ATP stored in muscles, once this store is used up other energy systems must produce ATP. This is acheived via three main energy systems which brings us to the next energy system ready to help out.

Adenosine Triphosphate - Creatine Phosphate (ATP-CP)
Named afetr the two energy molecules involved in the system - ATP-CP. Creatine Phosphate is stored in muscles in small amounts, its role is to provide energy for ATP resynthesis in muscle cells when there isn't enough time to break down fuels such as glucose. There is no oxygen required in this system so it doesn't require a complex series of reactions. This is an important energy sysytem for exercises or sports which involve explosive and high intensity movements such as sprinting and pure strength training. This energy system is only available in short periods of time, usually around 0-10 seconds of max effort. Once this all out effort is to continue for more than 10 seconds then an additional source of energy must be found. This takes  us to the next energy system.

Lactic Acid System.
After creatine phosphate runs out and energy is still required to continue at high intensity, ATP can be supplied via the breakdown of carbs being glucose. This process is called anaerobic glycolysis, this is the breakdown of glycogen to glucose and produces lactic acid as a by product. All the cabs we consume are broken down to glucose, this glucose can be stored in the muscle cells and the liver in the form of glycogen. The lactic acid system energy system can sustain the anaerobic generation of ATP FOR 45-60 seconds at around 90% intensity. If a person is wanting to continue exercising beyond this point they can do so with use of the aerobic energy system.

Aerobic Energy System
This an extremely important energy system because we use it for everyday living. It is the system we use for everyday activities like walking.  Its called the aerobic system as it produces energy in the presence of oxygen. As the duration of exercise increases the muscles use more amounts of oxygen and produce carbon dioxide and water as by products. The breakdown of glucose in the presence of oxygen is called aerobic glycolysis The complete aerobic breakdown of 1 glucose molecule is able to produce a total of 36 ATP molecules.

 So next time your in the gym and feel the fatigue set in, remember that your body is going through a complex process while drawing upon different energy systems in order for you to keep working hard.

I hope you found this informative and useful

Mark - Alltone Fitness www.alltonefitness.com.au

Back to Basics Series. Chapter 1. An introduction to Resistance Training

Hi all, Mark here from Alltone Fitness, Personal TrainingMill Park and Boot Camp Greensborough. Over the next 6 months I will be posting a fortnightly blog series covering a wide range of health & fitness topics, from nutrition, weight loss, strength training to today’s topic, Resistance Training. The aim of my “Back to Basics Blog series is to provide clear, informative and easy to understand health & fitness information. I am a big believer in keeping things simple, and straight to the point. Enjoy.

Resistance training is an activity that has become more and more popular with many individuals of all ages and for many different purposes. Simply defined, resistance training is any activity that requires muscular actions of the body to overcome an opposing force. This opposing force can come from using barbells, dumbbells, resistance machines, medicine balls or your own body weight. Even though this type of exercise can have a cross over effect on the cardiovascular and endocrine system, the major goal of resistance training is to develop the neuromuscular (muscular and nervous) system.

 An increase in strength is often experienced as this type of exercise challenges the muscle to respond to the increase in strength. As a muscle increases in strength the muscle fibres increase in size, this is called hypertrophy. If a person increases their muscle mass, this in turn leads to an increase in the person’s base metabolic rate. The effects of this mean we become more efficient at burning calories around clock.  Muscles are not the only component to become stronger as a result of resistance training, so do tendons and ligaments around the associated joints, increasing stability and reducing the load on that joint.

You may have heard the terms, free weights or machine weights and wondered what they mean. Free weight exercises are those that involve some type of external resistance such as barbells, dumbbells, kettlebells or even bodyweight exercises that do not require some type of support mechanism.  This type of training has many advantages as it forces the body to work as it does in real life. It can improve all components of our fitness and is accessible to almost everyone.  

The picture below is of a barbell back squat which is a fantastic free weight functional exercise.

Resistance training machines can vary in design and complexity. The weight being lifted is connected to a machine that allows some form of guidance to the weight as it moves. Common examples of these machines include, Lat Pulldown, Leg Press, Chest Press and Shoulder Press. The pictures below are common resistance machines found in most commercial gyms. This type of training can be great for older people with mobility and suitability issues, or for beginners with a low level of experience.   

Usually a resistance training program will be written in the form of sets and reps.  A rep (repetition) is one complete execution of an exercise through its full range of movement, where as a set is a pre-determined number of reps performed consecutively. For example, if you were to perform 3 x 12 Push Ups, you would be required to do three lots of twelve push ups with a break in between.

As I said at the start, I’m keeping things simply, so I will leave it at that. Please don’t hesitate to get in touch if you have any questions. Email at info@alltonefitness.com.au and remember...

BE FIT - BE STRONG - BE HEALTH! 

Mark – Alltone Fitness, BNG Boot Camp Greensborough Mill Park Bundoora Watsonia 

WAYS TO BOOST YOUR METABOLISM

Hi all, 

I hope this week see's everyone doing well and finally enjoying this fantastic Spring weather. Life has been pretty hectic for myself with personal training and boot camp running at near capacity. We have also commenced running Hatha Yoga Classes, 

We still have some spots left for boot camp mill park and some availability for personal training mill park. You can head to www.alltonefitness.com.au/booking and book your $5 personal training trial session or $2 boot camp trial with no obligation afterwards.  

If yoga is more your thing then we now run 3 Yoga Classes per week in Watsonia. Yoga is great for improving flexibility, increasing core and muscular strength, and most importantly reconnecting body and mind! You can book your no obligation trial yoga class for only $2! Head to www.yogicjourney.com.au for more details.

This week's article comes form the health.com. website and is about ways in boosting your metabolism. As we age our metabolism slow's down which can cause health implications like weight gain and lack of energy. The good news there are ways to help boost your metabolism which can reduce these health risk's. Hope you enjoy! 

Ways to boost your Metabolism! 

From Health magazine

Here's welcome news: You may have inherited your slow-mo metabolism, but you’re not stuck with it. New research shows you can trick your body into burning calories more efficiently, especially if you hit the gym. By strength-training just a couple of times a week, for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age, says Gary Hunter, PhD, a professor of human studies at the University of Alabama at Birmingham. So take control of your metabolism by making these boosters part of your routine—and (finally) stop sweating every cookie

Kick it up a notch

The next time you run, swim, or even walk, ramp up the intensity for 30-second intervals, returning to your normal speed afterward. Using this strategy will help you consume more oxygen and make your cell powerhouses, the mitochondria, work harder to burn energy, explains Mark Hyman, MD, an integrative and functional medicine specialist in private practice in Lenox, Massachusetts, and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. "You increase the number of mitochondria and how efficiently they burn throughout the day," heexplains.This way, you can exercise for less time than it takes to plod along at the same pace and still get great results.

Here's how to do it: Exercise for 5 minutes at 3.5 mph. Increase your speed to 4 mph for 60 seconds. Then go back down to 3.5 mph for 90 seconds. Repeat the entire sequence 5 times, twice a week. (To get a more challenging workout, increase the incline or your pace.

Get your omega-3's

Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study inObesity Research found rats that ingested large doses of fish oil while exercising lost weight. Take omega-3 fatty acid supplements; Hyman recommends 1,000 to 2,000 milligrams per day. Hate the fishy after-burp? Try flaxseed oil, walnuts, or eggs fortified with omega-3s. Or check out supplements (by brands such asNordic Naturals) that have no fishy taste

Make some muscle

Not only does muscle weigh more than fat, but it uses more energy, too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you're resetting your thermostat to keep running at that rate even on the days when you don't make it to the gym, Hunter explains

Enjoy the afterburn

Exercise is a gift to yourself that keeps on giving. In a phenomenon known as excess postexercise oxygen consumption (EPOC), your body can take hours to recover from a robust workout (one intense enough that you can't hold a conversation) and return to its previous resting metabolic rate. The windfall: Your body is actually burning more calories than it normally would—even after you've finished exercising. There’s a catch, though. The better shape you're in, the less benefit you'll get, because your fit body replenishes its energy stores efficiently. You can improve your burn by increasing how often or how hard you work out (think intervals), suggests Walt Thompson, PhD, professor of kinesiology and health and nutrition at Georgia State University.

Trim the trans fat

You’ve heard they're bad for you. But trans fats also slow down your body's ability to burn fat. "They have an altered shape and make your biochemistry run funny," Hyman says, explaining that trans fat binds to fat and liver cells and slows metabolism. Eating trans fat can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain

Think protein

Your body digests protein more slowly than fat or carbs, so you feel full longer (this is especially true when you have it for breakfast). Plus, it may also give your metabolism a bump. In a process called thermogenesis, your body uses about 10% of its calorie intake for digestion. So, because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Another bonus: One recent study from Purdue University found that diets higher in protein may help preserve lean body mass, which is the best fat-burner of all.

LIFTING FOR TWO

Hi all, Mark here from Alltone Fitness Personal Training BNG Boot Camp Greensborough.

This week’s blog is by Nicole Moneer form the bodybuilding.com website. We often forget to talk about fitness and pregnancy and how women can stay active and keep resistance training throughout their pregnancy. This is a fantastic article taking you through Nicole’s experience and how she adapted and modified her training to stay fit and active while pregnant.

Also we are pumped to be back outside for BNG Boot Camp Mill Park. We are launching a boxing boot camp on Monday 28^th September at 6:30pm. For more info head to www.bngbootcamp.com.au

ENJOY!

LIFTING FOR TWO

by Nicole Moneer With Dustin Lapray 
Last updated: Jun 17, 2015

The weights don't always have to go back on the rack when you find out you're pregnant. Here's how Bodybuilding.com athlete Nicole Moneer modified her workouts and kept training into the third trimester!

The difference between the first trimester in a pregnancy and the second and third is, to say the least, dramatic. As I detailed in my "Guide to a Fit First Trimester," you experience a lot of mysterious and powerful feelings for those initial 12 weeks—thirst, sleepiness, nausea, and bizarre cravings in my case—but you don't necessarily feel like you've got a living, wriggling person growing inside you. But then, at some point, that baby announces his or her presence with authority!

This is when you start to feel really pregnant—especially in a physical sense. How women respond to this change varies incredibly from person to person. A number of people were shocked to see I was still lifting weights halfway through my pregnancy. I had to remind them that every woman is unique, just like every pregnancy is unique.

My hope is that I can help you get the most benefit out of whatever training you can manage during the second and third trimesters of your pregnancy. To be clear, not all women feel like they can work out during this time, and in some cases, it's medically necessary for them not to. So check in frequently with your health care provider.

But if you're up for it, join me as I show the modifications that allowed me to keep training all the way through my 

NOTES

§  Keep moving, keep active, and don't overdo it.

§  Focus on opening up posture with arm exercises.

§  Be confident, but reasonable. Every woman comes into pregnancy from a different place, and has different challenges to overcome and choices to make.

§  Rest! A huge part of taking care of yourself and your child isn't working out—it's resting.

HOW TO HOLD ON TO FITNESS

During the second trimester, making customizations and listening to my body became far more important than it had seemed during the first trimester. If I felt the muscles in my abdomen stretching, I immediately switched to a seated exercise, decreased the weight, or stopped the exercise altogether. If something didn't feel good, I changed it up or didn't do it.

You must take care, because reckless movements can lead to bleeding or tightening of the uterus or stomach, among other complications. If you are not a veteran lifter, hire a professional to teach you training adjustments. I accepted that many of my former "normal" activities would need modification, and I would probably experience greater muscle soreness.

Here are some of the major adjustments I made:

§  I kept teaching cardio-kickboxing classes, but I took needed breaks and kept the class moving even when I wasn't.

§  I made the switch to push-ups from the knees. Before, I repped single-arm push-ups!

§  I took Friday, Saturday, and Sunday off from the gym. I eventually worked down to two workouts per week, and that was plenty!

§  I cut my cardio way back. Trust me, once you get past Week 30, just getting around is enough of a battle!

§  No more crunches. I did a modified plank for a while, but eventually, core work ceased to really be feasible or advisable.

As a special reward for all of this work—and because it just felt great—I got deep-tissue pregnancy massages once a week, with special focus on my TFL [tensor fasciae latae], IT, sartorius, and glutes. I highly recommend this, but make sure your practitioner is trained in pregnancy massage specifically! I would always feel great after my massage, but the next day I was usually tight again from sleeping on my side.

KEEP ON SQUATTING

Squatting isn't just the best lift in weight training; it is also one of 12 natural positions for birth. I wasn't sure if I was going to give birth squatting, but I definitely kept doing squats throughout my pregnancy. This is one of my major messages to pregnant women: Just because you can't do what you used to doesn't mean you can't do anything! We can all benefit from using our muscles in some way.

In the second half of my pregnancy, I was doing sets of 12 of unweighted Smith machine squats.

It's the reverse of normal lifting, where you exercise, get progressively stronger, and increase the challenge. I lowered the weight, did more reps, and once I couldn't do a lift anymore, I just let it go.

Even with just a few weeks to go, squats felt so good to do. I did multiple variations: sumo, hip-width, and sometimes narrow to strengthen all the muscles around my hips. I also did a lot of lunges. I knew I'd benefit from having a strong and flexible lower body, both during my birth and in those crucial post-partum recovery weeks.

In the third trimester I felt the weight pulling as I carried dumbbells, so I carried them by my shoulders. For this reason, I also began relying on the Smith machine. It was safer with the weight, giving me stability and balance so there was little chance of me falling. If you are at home, squat into a chair, sit up, and stand up. Dial things back however you need.

SOME NUMBERS GO DOWN, OTHERS GO UP

Yeah, about the weight: I allowed myself to gain 20 pounds through 30 weeks without freaking out the slightest bit. Moms need to have a healthy weight to have a healthy baby weight, and the amount that women gain can be widely variable. If you were underweight to begin with, you actually might gain more. It's not unheard of for women to gain 40 or even 50 pounds over the course of a pregnancy, and that's OK.

With those crazy first-trimester cravings out of the way, I put my focus on eating quality food and didn't worry about counting calories precisely. I ate lots of protein, vegetables, and healthy fats—sound familiar?

Supplement-wise, I kept taking my whole food-based prenatal, and since I avoid store-bought dairy, I got extracalcium from leafy greens and supplements. I also started drinking Rejuvalec, a fermented wheatberry drink high in vitamin B, which I felt helped with nausea, my energy levels, and clear skin.

SLEEP GET IT WHEN AND HOW YOU CAN

Sure, working out when you're pregnant is hard. But it's not nearly as hard as sleeping. Getting quality rest was the ultimate challenge!

Unfortunately, sleeping doesn't get any less important as your pregnancy progresses. In fact, it becomes more precious, especially because you know some seriously sleepless nights are right around the corner once that baby is born.

It got to the point where I sometimes needed a hand getting up and getting out of bed. In time, even the simple act of lying on my side became difficult because of all that weight. I slept on my back a lot, but propped upright with pillows. Sitting up helped me sleep slightly better. If I slept on either hip, my muscles would tighten up.

My recommendation: Get pillows and a Snoogle. A Snoogle is a pregnancy pillow that helps prop up your legs so you can sleep in the fetal position. I hated sleeping on my side until I got one. If this doesn't work for you, well, keep looking until you find what does!

FINDING THE PERFECT LINEUP

The day I became pregnant, I became part of a club—the mommy club. I heard all the stories—the good and the bad, the danger and the joy. I saw that labor and delivery, while scary and overwhelming in many ways, could also be wonderful!

I knew I wanted a healthy, natural delivery. I wanted to avoid medical intervention. I wanted a midwife, rather than a doctor. I had a vision and a plan, but also recognized that anything could happen the day of the birth. Still, I planned ahead to have the right team with me: my midwife, my doula, my partner, and my mom's best friend—she was there in my late mother's absence. I know other women who only wanted their partner there with them. That's their team, and it's fine, too. What's important is that you make full use of yours.

It's like what do we do at Bodybuilding.com. We surround ourselves with like-minded people who share our goals, people who have overcome challenges and can help us do the same. I took that mentality with my pregnancy and birthing: teamwork, community, support. As the day got closer, I took great comfort in knowing who would be at my side.

Fitness can teach you a lot about pregnancy, and vice versa. Set your own goals, then open yourself to others' remarkable stories and use that to keep your mindset positive. Then fearlessly transform your life!

Alltone Fitness August Newsletter 2015

Yoga Classes and Outdoor Boot Camp coming this September 

 

Hi all, Mark here from Alltone Fitness with our August newsletter.

Today I bring some exciting news! With spring around the corner, now is a great time to dust off those winter cobwebs and spring (no pun intended) into action, to look and feel great for this summer.

We are pleased to announce we will be launching Yoga classes, commencing September 22nd at Watsonia Primary School Hall, 240 Nell Street, Watsonia.

We will be running 3 classes per week, Tuesday 7pm, Wednesday 7pm, and Saturday mornings 9am. Our passionate Yoga Teacher Kristi has been classically trained and our classes will be based on traditional Hatha Yoga Teachings, incorporating some Vinyasa sequences.  Yoga is a great way to reconnect body and mind and fantastic for those who lead a hectic and stressful lifestyle. Yoga also assists with improving flexibility while increasing your muscular strength, it helps alleviating stress and anxiety and will give you greater mental clarity. All classes will run for 1 hour.

To register your interest or to try our Yoga class for FREE please emailinfo@alltonefitness.com.au or call Mark on 0402343848

In other news, BNG Fitness Boot Camp Greensborough

moves outdoors to Binnak Park Oval  in Watsonia North from Tuesday 8th Septmeber. I would like to thank all the regulars who attended over autumn/winter indoor boot camp at Watsonia Primary School. It was fantastic to see such positive and like minded individuals motivating and pushing each other to reach their goals. This spring see's a Boxing Boot Camp added to the schedule commencing September 28th. BNG Boot Camp will be held every  Monday 6:30pm (Boxing Boot Camp commencing 28th Sep) Tuesday 6:00am, Wednesday's 6:30pm, and Saturdays at 7:30am. All sessions run for 50 min in duration and are suitable for all ages and fitness levels. To register your interest or to book a FREE trial boot camp session head www.alltonefitness.com.au/booking orwww.bngbootcamp.com.au

Lastly, our BNG Boot Camp Breakfast will be held on Saturday 5th Septemeber - 8am at Urban Grooves Cafe on Grimshaw Street in Greensborough. All BNG members are welcomed to come along and enjoy the week rest before we head outdoors on Tues 8th September. Please contact Mark if you plan on attending.
Have a great weekend.
Mark - Alltone Fitness Personal Training Greensborough Mill Park Bundoora

HIIT TRAINING

Hi all, Mark here from Alltone Fitness.
I'm sharing this week's blog from bodybuilding.com, Shannon Clark has written an excellent article on the benefits of HIIT training (high intensity interval training). This style of cardiovascular training has exploded in popularity all over the fitness industry. It's not hard to figure out why as this form of fitness training can impact your fitness levels in a really positive way. Please enjoy this article and I hope you find it informative.

HIIT TRAINING 

by Shannon Clark May 08, 2015

Cardio may be boring, but at least you'll burn far more calories when you follow these 5 rules for making HIIT workouts vastly more effective.

Cardio ranks right up there with dinner at your in-laws' and a trip to the dentist. Like there's not a million other ways you'd rather spend your time! But you want to be fit and you want to be lean, so you do it.

So why the heck aren't you choosing cardio that delivers twice the bang for its buck? We're talking about high-intensity interval training (commonly called HIIT). It gets you leaner and fitter faster without spending one single minute more in the gym.

HIIT is about how you do your cardio. Rather than choosing an aerobic activity that you maintain at a steady pace for the duration of your workout—say 30 minutes—you alternate fast periods in which you work all-out with slower recovery intervals.

This cycling of intensity gobbles up way more calories, both during the actual time you're exercising and for 24 hours afterward. That's important because the "afterburn"—called excess post-exercise oxygen consumption, or EPOC—is just as valuable in the overall equation of weight loss as the actual number of calories you burn during a given activity. Increasingly, studies have shown this type of workout trumps steady-state cardio in which you maintain a constant heart rate throughout the activity.

But you can't just jump right into this workout protocol, even if you're already doing some cardio. Since HIIT is so intense, you risk injury if you're not careful. You may also experience burnout or over training.

If you are looking to include HIIT cardio training, be mindful of these five keys so you can maximize your results while reducing your risk of injury.

1

EASE IN GRADUALLY

HIIT GETS YOU LEANER AND FITTER FASTER WITHOUT SPENDING ONE SINGLE MINUTE MORE IN THE GYM.

You want to have a baseline level of aerobic fitness before you start adding intervals. Anyone who has done at least a month of cardio work for at least 20 minutes three times per week has a minimum level of cardio fitness. At that point, you may gradually include a few intervals into your workout; over time. increase the frequency.

To start, you probably can't do a full HIIT session. Do your regular steady-state cardio workout and simply add 2-3 intervals of about 30 seconds each into the mix.

As you get more comfortable and your fitness conditioning improves, add more intervals until your session includes intervals from beginning—after warming up—to end.

You can do intervals over the entire course of your workout, but for a shorter time or lower intensity level. Spreading out the intervals does not constitute a full-blown HIIT workout, but it's a great way to build up your stamina, allow your body to adapt to this form of training, and practice changing speeds in your cardio.

As your conditioning improves, you'll be able to go for longer intervals and a higher intensity.

2

 CHOOSE AN EXERCISE MODE YOU ENJOY

If you hate running, then running intervals may not be your best choice. If you dislike a particular mode of training, chances are you won't stick with it for long. Choose a HIIT mode you can enjoy, and one that fits the training protocol.

Choose a HIIT exercise in which:

1.       You use the larger muscle groups, like your legs, so you can get your heart rate up demonstrably.

2.       You're able to accelerate to top speed quickly, and decelerate just as fast.

You can also perform non-traditional exercise modes. You can perform 30-60 seconds of burpees and then walk for 60 seconds before going again. As long as you work hard and fast, you can mix all sorts of interval exercises. Get creative and see what you come up with!

3

 BE MINDFUL OF LEG WORKOUTS

Structure your HIIT sessions so they don't interfere with your leg workouts in the gym, and vice-versa. If you do a heavy leg session in the gym, don't expect to perform HIIT the next day—at least not to your full ability.

This over training diminishes your progress, and it'll also hamper your recuperation efforts.

Depending on how sore you are from your leg workouts, you may want to separate leg days from HIIT sessions by at least 24 hours or more. HIIT can deplete muscle glycogen—the stored form of carbohydrates in muscle which powers your workouts—so HIIT shouldn't be done 24 hours before your battle with the weights on leg day. Before and after leg day, steady-state cardio might still fit the bill.

For hard-core pre-contest bodybuilders, a HIIT session after a leg workout is a sure way to tap into body-fat stores, but that highly demanding training etiquette is reserved for advanced athletes.

4

 FUEL UP PROPERLY

In your efforts to burn body fat, it's easy to neglect to fuel up before a HIIT workout, but that's a mistake! This isn't some run-of-the-mill cardio workout where you can hit the gym on an empty stomach and expect results.

THE CLOSER YOU ARE TO YOUR TRAINING TIME, THE MORE YOU WANT TO OPT FOR FAST-DIGESTING PROTEINS AND CARBOHYDRATES.

You need to treat your HIIT sessions the same way you'd treat a weightlifting workout. You wouldn't train chest without a good meal in you first, right? You know well that pre-workout nutrition is the key to optimal performance.

The closer you are to your training time, the more you want to opt for fast-digesting proteins and carbohydrates. This fuels your muscles and provides amino acids for rebuilding and energy. You likely won't need as many carbs as you do for weightlifting, especially if fat burning is your goal, but at least 10-20 grams can power you through this highly intense style of training.

Like your other pre-workout meals, keep fats at a minimum since they slow down digestion. Don't forget the role of pre-workout supplements like caffeine, beta-alanine, and BCAAs. Have a water bottle on hand to ensure you stay adequately hydrated.

SAMPLE HIIT CARDIO WORKOUTS

1.       Add more high-intensity intervals.

2.       Lengthen the time you do each high-intensity interval.

3.       Lengthen your workout so that it includes more intervals. Intervals should be all-out intensity, but beginners don't have to push themselves quite that hard.

5

 LISTEN TO YOUR BODY

Don't push it if you have a HIIT day scheduled but your body is fatigued and feels like it's in super-slow motion. If you're that tired, you are in need of a rest day.

Perhaps you could follow an easier low-intensity steady-state workout for such days. Do not overdo it and you'll be able to come back stronger tomorrow.

Beginners should start with just one HIIT session per week, following a few short-duration high-intensity intervals.

As with resistance training, your body adapts to the stress of HIIT and you become more efficient; you can add more and longer intervals as you progress.

If you're also doing weights, be mindful of your recovery so you're not over training.