MY TOP 5 FITNESS TIPS..

Hi all

Mark here from Alltone Fitness Personal Training Studio Eltham.
Spring is around the corner which means for a lot of us it's time to get off the couch and shed those winter kilos. Today I will be sharing with you my top 5 fitness tips, hopefully they will help motivate you to wake from your winter slumber, and get the most out of your fitness regime.

1. Add HIIT training in your workouts!

High intensity interval training is fantastic at burning maximum calories in a short amount of time. It's a fantastic fat burner as it elevates the metabolism much higher than would steady state cardio. Long gone are the days of sitting on a exercise bike for 30+mins, a short burst of 10-15 min of hiit training can be all you need to kick start fat loss, improve oxygen consumption and have you feeling fitter in no time. ( Please drop me a line if you would like some example hiit workouts)

2. Take rest days from exercise 

More is better right? Actually, no it isn't when it comes to exercise.  Our muscles recover and grow while we are resting not working out. When we perform strength exercises, we cause damage to the muscles fibers by tearing them. ( nothing to be alarmed over as they are extremely small micro tears) 
With the right nutrition and rest the body repairs those micro tears in the muscles fibers making them much stronger and bigger to cope with any additional stress ahead. By not resting, your not allowing your body to recover adequately. Ensure you take 2 - 3 rest days per week from your fitness regime. 

3. Get advice from a fitness professional 

Feel as though your not getting to most out of your workout? Do you leave the gym feeling like you haven't really pushed yourself? Or do you just simply don't know what to do? This is where going to see a personal trainer could be the answer for you! Performing exercises incorrectly can lead to an ineffective workout and serious injury. Working with a fitness professional will teach you the fundamentals when it comes to lifting weights and performing the movements correctly. An experienced personal trainer can also spot postural imbalances and help correct them by prescribing a mobility routine to help improve mobility and posture.

4. Technique over weight

Going heavy in the gym reins supreme right? Well... Yes but also no.. Confused? Well let me explain.. Going heavy while not performing the correct technique can put unwanted stress on you neck, joints, and spine leading to serious injury. Only increase the weight once you are able to perform all the prescribed sets and reps with strict technique. This works the target muscle more effectively leading to more time under tension with greater results.

5. Use compound movements (exercises)

Compound movements are exercises that require several joints and muscles to be working at the same time. For example, the barbell bench press is a compound exercise. The primary muscle group being worked are the pecs, followed by the shoulders and triceps as the as-sister muscle groups helping with the exercise. Not only are you getting more bang for buck you also burn more calories, improve movement efficiency, increase muscle mass (hypertrophy) and elevate your metabolism much higher than an isolation exercise would. (single joint movement) Some examples of compound exercises are, squats, pull us, push ups, deadlifts and seated rows. 

So there you go guys, I hope that has been helpful for you getting the most out of your fitness regime.
Please feel free to drop me a line if you have any questions.

Over and out, Mark - Alltone Fitness & Personal Training Studio Eltham, Greensborough, Bundoora   

15min Home Upper Body & Core Workout! No equipment needed! Video's Included..

Hi Gang

Mark here from Alltone Fitness Personal Training Gym in Bundoora.

Winter is approaching which means cold mornings, lack of motivation and an increase in calorie dense foods creeping their way into our diets. Getting up and going to the Gym Greensborough
becomes a real struggle. This is why today I am sharing with you a simple, quick and effective 15min upper body & core workout which can be performed in the comfort of your own home. No equipment needed, all body weight exercises! Super effective at elevating the metabolism and burning fat. 

WARNING: If you have a serious medical condition, high blood pressure, injuries or are extremely unfit, then I highly recommend you seek medical clearance from a health care professional before commencing any fitness program.

1. PUSH UP

3 SETS

12 REPS

45 SEC REST BETWEEN SETS

                                                         Option 1 – Knees  Option 2 – Toes

INSTRUCTIONS:

Start by lying face down on a mat, beginners on their knees progressing onto toes. Place your hands slightly outside your shoulders.  Make sure to keep your core muscles tight by pulling your belly button in towards your spine. Keep your body in a straight line while slowly lowering your chest down between your hands. Ensure that your elbows remain close to your torso. Just as your chest is about to touch the floor push back up straightening your arms so you finish in the start position. This is one repetition.

Tip: Reduce the rest between sets to 30 seconds to increase the intensity. Avoid lifting your hips in the air.

2. HEEL DROPS

3 SETS

16 REPITITIONS ALTERNATING LEGS

30 SECONDS REST BETWEEN EXERCISES

INSTRUCTIONS:

Begin by lying on your back with your arms by side. Bend both knees bringing them directly above the hips in a table top position. Pull your belly button in towards your spine and ensure your lower back remains pressed into the floor at all times. Slowly lower one heel to floor while keeping the other leg in the table top position. As the heel almost touches the floor lift it back up to the start position. This is one repetition. Now lower the other heel to the floor following the same instructions as above.

Tip: Make sure you inhale deeply as you are lowering your heel to the floor and exhale as you lift your heel back to the start position.

3. TWO LEGGED CLIMBER

3 SETS

12  REPITITIONS

REST 30 SECONDS BETWEEN SETS

INSTRUCTIONS:

Begin in a push up position with hands beneath your shoulders and feet hip width apart. From here, step both legs explosively in towards your hands so they finish just on the inside of your arms. Now reverse the movement by pushing off with your feet and landing back into the push up position. This is one repetition

Tip: Keep your abdominal muscles tight throughout the movement. To increase intensity, add a lateral jump as shown in the video.

4. SCISSOR KICK

3 SETS

BEGINNER – 20 SECONDS PER SET

ADVANCED 40 SECONDS PER SET

REST 20 SECONDS BETWEEN SETS

INSTRUCTIONS

To begin, lie down with your back pressed against the floor. Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position. Now lift your left leg up to about a 45-degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.

5. BENCH DIPS

3 SETS

12 REPITITIONS 

30 - 45 SEC REST BETWEEN SETS

INSTRUCTIONS

Using a bench, couch or chair, extend your legs out in front of you. For beginners, bend your knees at 90 degrees. Place both hands on the bench spaced just outside hip width. Bent the elbows to 90 degrees while keeping your back close to the bench. Straighten your arms back to the starting position. This is one repetition.

Tip: Avoid flaring the elbows out to the side;

              6. RUSSIAN TWISTS  

3 SETS

40 SECONDS EACH SET

20 SECONDS REST BETWEEN SETS

INSTRUCTIONS:

Begin by sitting on the ground with your knees bent and heels lifted 20-30cm off the ground. Lean back and keep your spine straight.  Abdominals must remain tight throughout the exercise. Place both hands in front of your chest, arms should be slightly bent. Begin by twisting side to side while maintaining a straight back. Repeat for prescribed time.

Tip: If this is too difficult, then place both feet on the floor

Well there you go guys! Perform this fitness routine 2-3 per week for a heart pumping, fat busting workout.

Feel free to hit me up if you have any questions.

Mark - Alltone Fitness Personal Training Gym in Greensborough 

Priscilla's personal training and weight loss journey

Priscilla's personal training and weight loss journey

20kg Down & Still Going!

It’s been a pleasure being a part of Priscilla’s weight loss journey. To date, she has lost 20kg along with dropping close to 10% body fat. Her lean muscle mass has increased, she looks amazing and her energy levels are up. Priscilla has been attending two personal training sessions in Greensborough a week at Alltone Fitness along with staying active throughout the week.  At her training sessions we have focused on strength training and boxing.  At Alltone Fitness we believe strength training is the number form of exercise for overall health, and especially for weight loss! Strength training has a much greater effect on boosting your metabolism than any other type of exercise which results in turning your body into a fat burning machine. Well done Priscilla, looking forward to being a part of the continued success. We also love including boxing in our personal training sessions. Boxing is a great cardio workout along with improving endurance 

Mark Frangiosa is a personal trainer in Greensbough and has over 10 years experience in gyms in bundoora and greensborough. 

Why you need to stretch after training?

Hi all,

Mark here again from Alltone Personal Training Watsonia and BNG Boot Camp in Bundoora.
This week's blog covers the importance of stretching after exercising and the different types of stretches which can be performed.

We are all aware that after an intense workout or fitness class that we should spare a couple of minutes to stretch out those sore and tired muscles. However on most days you are running late and skip hitting the mat to stretch, and you seem to be getting away with it.. Right?  Well, let me explain why skipping this important part of your training routine can be risky in the long run.

Stretching plays an important role in injury prevention and muscle maintenance. All exercise involve repeated muscle contractions. This can leave our muscles in a state of high tone meaning that they are not fully relaxed, in the long run this can lead to the shortening of muscles which then become super tight. A tight muscle loses its elasticity and its ability to deliver maximum force. Also, a short and tight muscle will most certainly affect your mobility and biomechanics.

Stretching can be split into two categories; Static, without movement and dynamic with movement.
Static stretching involves holding the muscle for usually 10-20sec without moving.  The picture below is an example of a static hamstring stretch

The Benefits of Static stretching after exercise include:

• Returning the muscle to its pre exercise length 
• Reducing post workout soreness 
• Preventing injuries 
• Improves your flexibility 
• Reduces the stress and tightness in that working muscle 

As mentioned above, dynamic stretching is with movement and is recommended prior to exercising to help prepare you for your session ahead. Its fantastic for helping improve your range of motion, warming up your joints and increasing your rate heart. Its is also a fantastic opportunity to work on areas you lack mobility. 

An example of a dynamic stretching routine would be:

• Neck Circles ( 5 each direction )
• Shoulder rolls ( 5 each direction )
• Arm Circles ( 5 each direction )
• Leg swings ( 10 swings )
• Sideways leg swings ( 10 swings )
• Crossover Lunges ( 5 each leg )
• Wide climbers ( 10 in total alternating )
• Hip Hinge ( 5 reps )
  
  

The picture below is an example of a leg swing which is a dynamic stretching movement 

Alltone Fitness is a fitness studio and Gym in Bundoora. We offer personal training, yoga and boot camp fitness classes in the Greensborough, Bundoora and Watsonia area. Please contact us if you would like any more importation about stretching or any fitness related topic. 

Yours in health & fitness - Mark 

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