Alltone Fitness April Newsletter 2016

Hi all, Mark here with our April Newsletter. This month has seen BNG Boot Camp move indoors at Watsonia Primary School Hall. With winter fast approaching it can become a struggle staying motivated and keeping fit. Put this together with having to exercise out in the cold and it usually results staying in bed or on the couch instead of staying active.  Well, no more excuses as our fantastic newly built  indoor venue comes with full amenities and ample parking just outside the main entrance. Our Boot Camp is guaranteed to help you with weight loss and to get fit fast. Sessions all tailored to all fitness levels so everyone can participate. Best of all, its only $2 to try! For more info or to book your $2 session then head to www.bngbootcamp.com.au 

JOIN US FOR THE MCG STADUIM STOMP ON SUNDAY 26TH JUNE 

 I have decided to put a team together for the stadium stomp held at the MCG on Sunday June 26th. The stadium stomp is a stair climbing challenge designed to take you around the bay's of the MCG containing the longest rows. The two options with this stair climb are - The half course, which  is approximately 1,890 steps and should take between 20-30mins ( great for beginners ) The full course, approximately 7,343 steps and can take anywhere from 45min to 2 hours to complete depending on your fitness level. What a great way to stay fit and motivated over winter! For more info head to www.stadiumstomp.com 

please note - this is note a race and everyone is encouraged to go at their own pace.  If you would like to register then head to the stadium stomp website, choose venue as the MCG, and then register under the BNG Boot Camp team. The paasword you will need is alltone fitness. 

START YOU YOGIC JOURNEY TODAY!  

What to expect 

Yoga classes run for 60 minutes and are based on traditional Hatha Yoga Teachings. Most classes incorporate Vinyasa or flowing from posture to posture with the breath.

Classes are suitable for all experience levels, from beginner to the experienced Yogi.

All classes begin with either a short 5 minute practice of Pranayama breathing exercise or a Dharana single focused concentration and meditation. Majority of the class is Asana (postures) based and there is an opportunity to move into stronger variations of the postures, if the body wants to. The class is then finished with a guided relaxation, also known as Savasana practice.

 

 

Benefits of Yoga

Increases strength and flexibility

Helps reduce stress and anxiety

Improves energy levels

Better mental clarity, concentration and memory

Improved cardiovascular fitness and circulation

Increased self-awareness and connectedness

Improved balance and body awareness

Increased blood flow to internal organs, which may improve function e.g. digestive system

For more info and class times head to www.yogicjourney.com.au 

Hope to see all soon at either Boot Camp or Yoga. Wishing you all a fit and healthy April.

Mark :)

Cardiovascular Disease - How to reduce your risks.

Hi all, Mark here from Alltone Fitness & BNG Boot Camp in Watsonia. In this week’s blog I have decided to tackle the topic of cardiovascular disease and how we can all reduce our risk factors.

Cardiovascular disease (cvd) is the term used for heart, stroke and blood vessel diseases. CVD is the leading cause of death in Australia, accounting for 38% of all deaths in 2002 claiming the lives of more than one in three Australians. There are a number of different conditions associated with this which include.

Coronary Heart Disease

Coronary Heart Disease, (CHD) is caused by the slow build-up over many years of fatty cholesterol containing deposits in the inner wall of one or more of the hearts arteries.

Heart Attack

Heart Attack occurs when a coronary artery is suddenly blocked by a blood clot and the part of the heart muscle supplied by that artery is damaged because it is starved of oxygen.

Heart failure

Heart failure occurs when the heart muscle has become too weak to pump blood through the body as effectively as normal. This causes blood to dam up behind the heart and fluid to collect in the lunges and other body tissues.

Angina

Angina is temporary chest pain or discomfort, resulting from a reduced blood supply to the heart muscle. It occurs because part of the chest muscle is temporally unable to get enough blood and oxygen to meet its demands

High Blood Pressure

Also known as hypertension, simply means that your blood is pumping with more blood force than normal through your arteries.

Stroke

A stroke occurs when an artery supplying blood to a part of the brain becomes blocked or bursts. As a result, that part of the brain is damaged because it is deprived of its blood supply.

Exercise Considerations and reducing your risks of cardiovascular disease.

If diagnosed with one of the above conditions, it is extremely important you acquire medical clearance from your doctor before commencing personal training,group fitness, boot camp or any fitness related activity.   A recent American Heart Association consensus statement on preventing heart attack and death in patients with coronary disease suggested a minimum of 30 to 60 minutes of moderate-intensity activity 3 or 4 times weekly along with an increase in daily lifestyle activities (e.g., walk breaks at work, using stairs, gardening, household activities); 5 to 6 hours a week was suggested for maximum benefits. Increasing physical activity in daily living can be helpful in this regard. Both aerobic and resistance exercises are encouraged at a moderate intensity level.

Sudden stop-and-go or extremely strenuous activities may be beneficial, but are more likely to place undue stress on the heart, especially for those who are normally sedentary. It is recommended to commence with a low intensity program and slowly increase when appropriate. 

 If in doubt about exercising, seek the advice of a fitness professional like a personal trainer in your local area. At Alltone Fitness we offer personal training, boot camp andyoga in the Bundoora, Watsonia, Mill Park and Greensborough area, so feel free to get in touch.

Reducing your risks of CVD.

It goes without saying that being active can significantly reduce the risk of developing CVD. Joining a gym, going for a brisk walk, swimming, group fitness classes, boot camp, or hiring a personal trainer are all fantastic ways to stay fit and active. If there is a history of heart disease in your family, having regular checkups with your doctor is a must. Keeping cholesterol and blood pressure levels in check with your doctor can help pick up early signs of CVD. Diet plays an extremely important role, cut out highly processed foods and include whole foods which are high in fiber and nutrients like fruit and vegetables.

Take a look at your lifestyle factors that could increase your risks, the obvious ones being smoking and excessive alcohol consumption. Lastly, high stress levels could be a problem. Take time out and don’t sweat the small stuff. Schedule time out during the day the switch your brain off. A simple 5 minute meditation or breathing exercise could do wanders in reducing stress levels.