Exercising in the heat..

Hi all 

Mark here from Alltone Fitness & Butts n Gutts boot camp. 
Summer has truly kicked in. We experienced the coolest January in 15 years, so this extreme and sudden change in weather may have caught some of us off guard.

For those of you that love to exercise rain, hail or shine this extreme heat may require some forward planning to ensure we stay safe in the process.

Here are my top 6 tips to acheive an effective training session and not become dehydrated.

Wear loose, light-colored clothing. Dark colors absorb heat, so the lighter the better. Loose clothing will help to evaporate excess sweat and keep you feeling cool and breezy.

Sunscreen. Always use 30 spf or greater when exercising outdoors, even if it is cloudy. Skin can get damaged by UV rays very easily, so it is important to always wear protection whenever you go outside. 

Exercise in the morning. 10am to 3pm is widely known to be the hottest part of the day. Try to squeeze in your outdoor fitness training in the morning or evening to avoid getting cooked by that big ball of fire.

Stay hydrated. Water is perhaps the most important substance for your body. Extreme heat will cause you to lose liquids far more quickly than normal. Make sure you always bring a large supply of cold water. Drink before, during, AND after your workout

Try to exercise in the shade. If outdooor group training is your thing, then try to find a shady spot either under a tree which provides protection from direct sunlight. 

Most importantly listen to your body. Stop immediately if feeling dizzy, faint, or nauseous.  

So there you go, plan ahead and stay safe while exercising in this heat.

 Boot camp Bundoora, Boot Camp Greensborough. Butts n Gutts is held every Monday, Wednesday and Saturday and Binnak Park in Watsonia North. We always ensure your safety come first while exercising throughout summer. On extreme summer days we supply an esky filled with ice for everyone to store their water bottles. www.bngbootcamp.com.au for details 

Stay cool

Mark 

11 Ways On Preventing Lower Back Pain..

Hi all

Mark here from Alltone Fitness and Buts n Gutts Boot Camp. Can you believe we are already in the month of Feb... Where did January go??  

In today's blog I will discuss living with lower back, and 11 simple ways to prevent it in the first place. Now I'm no expert when it comes to lower back injuries though having chronic lower back pain for the past 2 years myself, I have a pretty good idea on managing, treating and preventing this in the first place.

(Please note: the below information has been put together by myself and various sources and articles - Enjoy)

11 WAYS ON PREVENTING LOWER BACK PAIN

If you’ve been sidelined by a sore back, you’re not alone. Four out of five people experience back pain at some point, making it the fifth most common reason for visiting the doctor.

Back pain takes on various forms, from a persistent dull ache to sudden sharp pain, and has many causes. Sometimes it results from a sprain, fracture, or other accidental injury. It can stem from a disease or medical condition, such as arthritis, fibromyalgia, or spinal stenosis (a narrowing of the spinal canal through which the spinal cord runs). Many people develop back pain in part because they’re overweight or sedentary.

The good news is that most lower back pain usually gets better within a few days or weeks, and surgery is rarely necessary. What’s more, simple self-help strategies such as these can be surprisingly effective at preventing back pain and keeping it from returning:

1. Get more exercise. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension. Join a pilates class. Pilates target's and strengthen's your core muscles, these muscle act as your body's internal weight belt making you functionally stronger which translates into a stronger lower back.

2. Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain. 

3. If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain. 

4. Sleeping position. If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips. 

5. Pay attention to your posture. The best chair for preventing back pain is one with a straight back or low-back support. Keep your knees a bit higher than your hips while seated. Prop your feet on a stool if you need to. If you must stand for a prolonged period, keep your head up and your stomach pulled in. If possible, rest one foot on a stool -- and switch feet every five to 15 minutes. 

6. Be careful how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don't twist your body while lifting. If you can, push rather than pull heavy objects. Pushing is easier on the back.
 

7. Avoid high heels. They can shift your center of gravity and strain your lower back. Stick to a one-inch heel. If you have to go higher, bring along a pair of low-heeled shoes and slip into them if you become uncomfortable.

8. Stash the skinny jeans. Clothing so tight that it interferes with bending, sitting, or walking can aggravate back pain.

9. Lighten your wallet. Sitting on an overstuffed wallet may cause discomfort and back pain. If you’re going to be sitting for a prolonged period -- while driving, for example, take your wallet out of your back pocket.

10. Pick the right handbag or briefcase. Buy a bag or briefcase with a wide, adjustable strap that’s long enough to reach over your head. A messenger bag (like the ones bike messengers wear) is made to wear this way. Having the strap on the opposite shoulder of the bag distributes the weight more evenly and helps keep your shoulders even and your back pain-free. When carrying a heavy bag or case without straps, switch hands frequently to avoid putting all the stress on one side of the body. To lighten the load, periodically purge bags, cases, backpacks, and other carriers of things you don't need.

11. Forget about back braces. Various back supports are available, from elastic bands to special corsets. They can be helpful after certain kinds of surgery, but there is not much evidence that they help treat chronic back pain.

IF YOU HAVE BACK ISSUES AND WANT TO WORK ON HAVING A STRONGER AND PAIN FREE LOWER BACK THEN GET IN CONTACT WITH US NOW. WE CAN WORK ON TRAINING YOUR CORE MUSCLE THUS MAKING YOUR LOWER BACK & CORE FEEL STRONGER IN DAY TO DAY ACTIVITIES. 

YOUR FIRST PERSONAL TRAINING SESSION IS FREE!! No strings attached...

Call Mark on 0402343848 for more details and to book your free session

1000 Steps Walk in Ferntree Gully

Hi all

Mark here for my second post for this year. What a fantastic start to the year by the way, good to see everyone again and itching to commence their fitness training for 2015.

This past Sunday saw our first 1000 steps gathering in Ferntree Gully. It was great to see a good turn out with the conditions being perfect for it. Our next gathering will be held on Sunday 1st Feb meeting at 8:30am under the kokoda memorial track statue. What a great way to start your Sunday morning in this picturesque environment. Great for those who want to build on their cardiovascular fitness, while giving the lower body a great workout. This is not a race, so everyone is encouraged to go at their own pace. There are also stretching stations along the way and various benches and platforms to perform push ups, dips, step ups ect... If your interested feel free to drop me a line and come along to enjoy a great morning in the outdoors.

Also, bookings are filling fast for personal training and boot camp. If this is your

year to lose weight and feel great then our personal training and boot camps are just the thing you need.
You can visit us at www.alltonefitness.com.au for more info.

Over n out

Mark

Happy New Year!

Hi all,

Happy new year! Mark here for my first post in  2015.
I hope everyone enjoyed themselves over the festive season, i'm sure most of you over indulged (myself included) and soaked up those festive calories.  Can you believe we are already well into this month, where does time go?
Things are starting to pick up at Alltone Fitness studio and with butts n gutts boot camp kicking off this Monday 12th January we are about to go into overdrive with busy times ahead. Anyway just a short one from me this time, Just wanted to say Hi and wish everyone well for 2015 and don't forget to check out our websites www.alltonefitness.com.au and www.bngbootcamp.com.au for any info on personal training or boot camp.

Yours in health and fitness

Mark

To cheat? Or not to cheat?

Hi all

Mark here from Alltone Fitness with this week's blog.
To cheat, or not to cheat?? Now before you jump to conclusions I'm actually talking about cheat meals. Are they OK from time to time? Should you avoid them? Will they undo all your hard work? I will attempt to answer the above questions.

You might be one of those rare individuals who can stick to your clean calorie and macro nutrient controlled diet all year round, though for the remaining 99.9% of us there are times where we feel like eating something naughty. This is what we call the cheat meal.

Believe it or not, a cheat meal can actually do wonders for your diet and continued weight loss.
Now don't get me wrong, this doesn't give you the green light to go and eat a family pizza or a 2 large big mac combo. However I will get to that later. There will come a time in a calorie restricted diet where the metabolism we come to halt and weight loss will cease to continue. A cheat meal can kick start your metabolism and resume your weight loss.  This is because when you eat a big meal which is calorie dense your Liptin levels increase. Liptin is hormone which helps assist energy output and suppresses food intake. It's reduced by low levels of body fat along with a prolonged restriction of calories.  A big meal that's high in carbs will assist in replenishing your Liptin levels and can kick start your weight loss again.

A cheat meal will also replenish your glycogen stores increasing energy levels helping you power through that high intensity work out.

So what should you eat for your cheap meal I hear you ask.
Well a cheat meal doesn't necessarily need to be junk food that's high in fat.
Love sweet potatoes? Have double the amount you usually have and add a tea spoon of butter to it.
You see a cheat meal can be something healthy though in a larger serving size. Always try and include something nutrient dense (healthy)  along side it. Going out for pizza? Order a salad as a side serving. Want that creamy bowl of spag carbonara?

Order a small bowl of steamed veg on the side. Remember this does not give you the green light to go to town and visit every Macca's drive thru you see.  Everything in moderation, that includes your cheat meal.

One last point to remember, we are not machines, it's ok to eat a meal high in calories from time to time. I like to follow the 90/10 rule. I eat clean and healthy 90% of the time. I usually allow myself that 10% on the weekends as a reward knowing I have been good all week. My cheat meal is exactly that, a cheat meal. Not a cheat day, or cheat weekend. Happy cheating!

Over and out

Mark

The importance of fitness assessments

Hi All

Mark here again, it's been a few weeks now since my last blog. Things have been hectic and I really wish there were more hours in the day.

This week I will be writing about the importance of conducting fitness assessments on new clients and how personal trainers have a duty of care to do so.

Getting your potential new client to fill out a PAR-Q is a MUST! What is a PAR-Q you ask? (Physical activity readiness questionnaire) This questionnaire will give your personal trainer important information regarding any medical conditions,  injuries, (past or present)  medications you may be taking, current fitness level and what it is you hope to achieve from your personal training. It will also assist your personal trainer in constructing a fitness program that is suited not only to your goals but also to your fitness level taking into account any injuries or bio mechanical issue's.

Next is measuring blood pressure and a weight in,  followed by taking girth measurements and conducting a body fat analysis. Girth measurements involves measuring certain body structures like the arms, chest, waist, hips, thighs and calves. We measure body fat with a hand held body fat analysis machine as this method is the most non invasive.  Taking both girth measurements and body fat percentage is a great way for tracking progress and really drives people in reaching their fitness goals. By comparing the two we can see if there has been a gain in muscle mass, a loss in body fat.. ect. The scales alone are not a good indicator on telling us how progress is coming along. Let me explain... Muscle weights more than fat, so if someone gains lean muscle mass thru resistance training without putting on body fat at or even losing body fat, then the scales may indicate they have gained weight. This can be disheartening for that individual as they feel they have gotten no where. However, that weight increase was purely muscle mass. I hope I haven't lost you guys!

Lastly, a quick flexibility and postural assessment to determine what muscle groups are short and tight or long and weak is important to assist your  fitness professional in prescribing the most beneficial exercises for you. These assessments should be carried out every 5-6 weeks to track progress.

So there you go, if you plan on commencing personal training please make sure your personal trainer covers all of the above steps. IT IS A MUST! Walk away if he/she doesn't!!

We offer personal training mill park, personal training greensborough and personal taining bundoora.

 Check out www.alltonefitness.com.au or www.bngbootcamp.com.au for more info

This is Mark, over and out

Introducing Matt Grose to the Butts n Gutts team!

This week I have the pleasure of announcing our new team member Matt to Butts n Gutts.

Matt will be assisting with the Saturday boot camp and is currently under going his studies to become a personal trainer and boot camp instructor.  Great to have you on board,

Hi guys! My name is Matt and I am very excited to be a part of the Alltone Fitness and Butts and Gutts team! I have known Mark for around five years and cannot speak higher of his knowledge and passion for fitness training.

I have been involved in customer service within the health and fitness industry for almost five years and am currently completing my Certificates III and IV inFitness. I am passionate about following a healthy lifestyle and my fitness related hobbies include playing tennis, swimming, running and weight training. I am also a keen cricketer and have played in the Victorian Premier Competition for eight years and had the chance to play professionally in the UK.

I can’t wait to work with lots of different clients to help them achieve their goals!

www.bngbootcamp.com.au