Kick Start in 2010!

2 great outdoor fitness classes to kick start 2010.
(click on pictures and reserve your
spot via facebook event or email us at info@fitness24.com.au)

Christmas Health-busters

As the festive season beckons, it's easy to lose sight of the health goals that you've been trying to achieve all year. Rich food, plentiful alcohol and lack of exercise all contribute to a sluggish system, not to mention the family hazards that might fly your way. Try following these tips to minimise the damage to your body (and soul) beautiful.

Stay off the snacks
Around Christmas time, many of the kilos packed on are due to snacks that lie around the house. Go easy on the chocolates and nuts, they are full of joules and are unnecessary when you are also enjoying large meals! As a substitute, have bowls of fruit available (grapes and berries are good) and help fill kids' stockings with an orange or apple, too.

Plan a walk
Just because it's Christmas doesn't mean normal life has to stop completely! Build some time into your day to take some exercise, even if it's a simple walk along the beach or a swim. Taking time out is also helpful for avoiding family tension: if there's a storm brewing, calm yourself down by getting out and about for 30 minutes or so.

Bulk up on fibre
Whatever your chosen Christmas meal, max out on vegies and cut back on the meat. It doesn't have to be dull — look up inventive ways to make a splendid salad or dress up those sprouts. As long as your vegies aren't covered in butter or rich salad dressing, you can scoff lots without packing on too many kilos.

Be sensitive to others
Not everybody finds Christmas a pleasant time — be sensitive to the feelings of those around you, especially if there's been a recent bereavement or loss. Even happy events such as the birth of a child can cause emotional havoc, so stay aware and steer clear of potentially hazardous topics.

Don't start on the booze too early
Tempting though it can be to crack open the bubbly as soon as you're dressed, save it for later in the day. When eventually you do have a drink, remember to space alcoholic beverages with soft ones, allowing your liver a chance to fight back. Don't forget that it's harder for your liver to metabolise alcohol when your sugar intake has been high: it prioritises the absorption of sugar over alcohol, so if you've been on the chocolates all day, any alcohol will remain in your system for longer.

Get organised!
If you leave all your preparations to the last minute, things can get stressful. Financially, too, leaving everything until last can create a big hole in your wallet. Space everything out by writing lists and buying presents ahead of time (this will also save you cash). Buy foods that won't go off in advance, too, such as Christmas puddings and so on.

Choose your drinks carefully
If you're watching your weight, some drinks will kill your diet. Obvious ones to look out for are creamy cocktails, but keep an eye on your intake of premixed drinks and cocktails in general. Stick to straight spirits, mixed with low-joule drinks, or wine.

Set out expectations
Christmas can be a very happy time, but it can also be stressful. If your parents are separated or if you're planning to spend the holidays with your partner's family, make sure the other set know in good time. Disappointment often breeds resentment and the last thing you need on your hands at Christmas is a family feud. As at any other time of the year, communication is of paramount importance — hiding away from telling somebody something they won't want to hear will only prolong the issue.

Why Exercise in Morning?

It is true that one can exercise at any time of day as long as you're burning those extra calories. However, there are many added benefits to choosing morning time to any other. Even if you manage to fit in just 15 minutes of strenuous exercise, it will help you stay happy and healthy all day. Here are some reasons why exercising first thing after waking up is beneficial.

Benefits of Morning Exercise

• When you exercise in the morning, you'll find that because of the increased intake of oxygen and circulation of blood in your body, you'll stay energized for the whole day. It will automatically put you in a healthy frame of mind. Whatever other things you may have on your schedule, you will notice that you will be eager and energetic to handle them.

• Morning exercise is a great way of waking up your brain, thus helping you to be alert to plan out your daily, weekly, even monthly schedule. It will help you organize your thoughts and make mental lists of what the day holds for you.

• Exercising in the morning can help reduce stress that has built up due to work, family and other life situations. One of the reasons this is true is because morning time is the quietest and most peaceful time of day - before the daily routine begins. It gives you alone time, time to think and work things out for yourself, without being disturbed.

• Increase in morning activity levels (exercise) helps increase metabolic rate. This means that you end up burning calories throughout the day, no matter how often you may choose to eat. However, you still need to take care about what you put into your body. Exercising goes hand in hand with sensible eating.

• Research has proven that people who exercise in the mornings tend to be the ones most consistent in their fitness regimes and diets. So if you choose morning time for your exercise program, then chances are that you'll stick to the plan for the long term. And that's a good thing!

• Waking up at about the same time everyday and exercising daily at the same time conditions your endocrine system and circadian rhythm to "know" when to wake up and prepare your body for the rest of the day. The human body is a learning machine. You can train it to be on schedule with your exercise program.

• By exercising in the morning, you make sure that you won't miss it out for the day. A lot of times other things can crowd out exercise - work, meetings, social events etc. Thus, exercise tends to get pushed to be the last priority at times.

• Breakfast is the most important meal of the day. Most people eat a light breakfast before they exercise in the mornings. This is a double bonus. For one thing you actually get to eat breakfast which will keep you going the whole day. Secondly, you exercise and thus, energize yourself.

• So there you have it. If you're not a morning exerciser, try switching over for a couple of weeks. In that time you will be able to tell whether mornings work for you or not. Keep those calories burning!

FREE outdoor workout [ download ]

Hien

How to Stay Motivated?

Starting a new project is always exhilarating. The newness and excitement associated with it can be a motivating factor in itself. But as time goes by, that very same motivation starts to dwindle. Can anything be done to revive the inspiration? Yes, oh yes! Try this out - sit yourself down with a piece of paper and a pen. Think of some of the factors you would consider for your own motivation.

Here are just a few reasons to stay motivated

Feel good about yourself
Think about the high when you hear your loved ones telling you that you look good after weeks of exercising and staying on track with your diet. It will boost your morale and self-esteem like never before.

Increase in energy levels
With exercise, come increasing levels of energy. This is because of increased oxygen in the body. Regular exercise can do wonders for your body, skin and general well-being.

Fit into your favourite outfit
How long have you hidden your favourite clothes, knowing you just don't fit in them? Well take them out! Try them on! Still don't fit? Keep them in sight so that they will motivate you to keep going!

Confidence
As you keep going with your goals, you will achieve more. As you achieve more, your self-esteem will get the boost it needs. That in turn will give you confidence to do the many other things you always wanted to.

Improve the quality of your life
Your loved ones, friends and colleagues will begin to respect you more for staying on track with your goals. Seeing you motivated, they will tend to turn to you for advice and help. Doesn't that sounds great?

Feel In-charge of your life
Staying motivated and achieving the goals you set for yourself will help you take charge of your life and its many facets.

Look good for your spouse and kids
Imagine you walk into a crowded room with your spouse and everyone goes "woooow" looking at you! You're flooded with compliments about how you've lost weight. When you drop the kids off at school, everyone is amazed at how you've toned and are looking younger. Feels good, doesn't it?

Now if these reasons aren't enough, add your own to the list and ponder each one. Then finalize your list...stick it on your refrigerator door, on your dressing table mirror, behind your bedroom door and anywhere else you feel. Then read that list everyday and keep going!! Don't give up! You're a winner!

Hien

Tips to Avoid Emotional Overeating

Do you eat when you're anxious? Does food makes you feel better? If you see yourself in any of these situations, you are an emotional overeater, a person who eats in response to his or her feelings; a person whose overeating has nothing do with hunger.

When we experience overwhelming feelings, it's natural to turn to external things that help us deal with the issue. These coping mechanisms can be constructive, like working out or writing, or destructive, like getting drunk and narcotics. For some people, eating is the outlet they turn to when feeling negative emotions. Emotional eating is a way to suppress worrisome feelings for many people.

What is Emotional Overeating?
When life gets too stressful, boring or tense, food can be the emotional anesthetic that makes someone feel better. For many people, food is an emotionally addictive anesthetic. Hence, to balance those unpleasantly feelings, people start to binge on junk food because these common comfort foods discharge chemicals or hormones that improve your disposition, so they can be chemically as well as psychologically comforting.

Millions of people overeat in an attempt to numb unpleasant feelings with food. It protects them from tension and worries. As strange as it may seem, emotional overeating can be calming; it "works", at least in the short run. Comfort food can be soothing when a person is faced with emotional upheaval. It can remind them of happier or calmer times.

Am I an Emotional Eater?
There are several characteristics that are identified with emotional eating. If you don't recognize these, they can lead to continuing weight gain or the lack of a balanced and nutritious lifestyle. An emotional eater will often eat if they feel angry, depressed, bored or stressed out. For example, one who eats from emotion might head straight for the refrigerator after they come home from a stressful day at work. Another person might find it difficult to talk openly about his or her emotions with others, instead, food takes the place of talking. But these are only a few of the triggers of emotional overeating.

What can I do about it?
Emotional eating is a hard habit to get out of. However, there are many tips to help you quit this dangerous tendency.

To overcome emotional overeating, an over-eater must be willing to change. Otherwise, the disorder will typically become worse and, like any other addiction, result in additional consequences.

• Identify which emotions are causing this problem. They could be anger, frustration, boredom, insecurity etc.

• If you notice that you are eating from emotion, move away from where the food is. You can go into another area until you calm down and regain control of your emotions.

• Don't keep junk foods around, because it's much easier to fight those urges when junk food isn't readily available. Alternatively, attempt to replace calorie laden junk foods with healthier alternatives.

• Make a list of things you can do to sidetrack yourself when emotional eating threatens, such as go for a jog, take a short nap, or read a book.

• Get plenty of rest, exercise and eat a balanced diet during your regular meals. A healthier approach to life can help you break bad habits and feel better overall.

Emotional eating problems are very common. They occur in all sorts of people. If you feel that you have an eating problem, it is important to begin the process of solving it. This will help you to eat healthier, live a more balanced lifestyle, and lose weight. Recognizing the problem is the most important factor in moving past your emotional overeating.

Hien

Spring is around the corner!

Forget New Year’s resolutions, spring is the perfect time to make your health promises – and keep them.

Training and eating well in winter can be tough due to the long nights and freezing temperatures, but when the weather starts to warm up and fresh seasonal treats begin to appear on the supermarket shelves, there is suddenly so much to inspire a new healthy lease of life.

Delicious produce, exciting exercise plans and the long-lost feeling of sun kissing your skin!

What? City 2 Bay Training (Registered Fitness 24 Team only event)

Where? River Torrens by the Rotunda

When? 30th August 2009 - 1.30pm (meet 5min early)

Box into Spring!

Ready Set Jetty GO!

City 2 Bay FREE training has truly kicked off! Seeing the group grow by every Sunday - there is definitely a show of commitment in taking their fitness to the next level.

Training on Sundays feel like its summer again. So why not take it to the beach!

only once we are doing this - so see you there :)

when? 1.30pm on Sunday 9th August
where? Henley Beach Square Jetty (see meeting point 'A' below)
why? its fun

Next Location? email us at info@fitness24.com.au for our next location! (before 15th August)



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Rolling Runners!

How the foam roller helps you recover

By using some simple foam rolling techniques you can begin to correct or re-establish normal soft tissue function. The main benefits that I’ve seen personally and with clients is a release of tension around joints (often around the knee), release of tension in the IT Band and TFL, release of iliopsoas tightness and deep glut release.

It will depend on your personal areas of need as to what you should focus on. I often see long time runners begin using the foam roller and think that everything is going to be fine because they “stretch”. Once they start to roll their ITBand out for a few seconds, they quickly realise that their soft tissue maybe in more need of help than they think.

I also see beginner runners benefit early on because using the foam rolling techniques allows them to properly recover and they can stay away from several of the common injuries that runners face; such as shin pain and knee pain.

where to get a foam roller?

shop online at fitness24 - I have been using the long round 90cm x 15cm - comes with rolling instructions. (shop search product code: 518025)

Hien

City 2 Bay - FREE Training

City 2 Bay training!

when? Every Sunday Starting 19th July at 1.30pm
where? Kensington Oval Stadium (next to Pembroke college)
what to bring? Water and determination
who can come? family/friends all welcome
cost? FREE

more info? email info@fitness24.com.au

Rubber balls are dangerous!

Squash is a racquet sport played by two players (or four players for doubles) in a four-walled court with a small, hollow rubber ball.

The day started with 3 of my clients Darren, Rob, and John. How would I best to describe the day...? fun, battering and competitive!

It was 2 hours worth of agility and intense cardio with Darren burning up to 1100+ calories and receiving a bruised eye from the rubber ball - sorry!. Rob took man of the match and 2 good bruises from Darrens firing shots. John survived the onslaught - picking up new drop shot skills - sneaky. As for me I did not get any bruises and were beaten by the skillful 3. Cheers for coming out and see you at the gym for our next personal training session. :)

Hien

City To Bay - Bigger! and Better!

City To Bay Training Pre-Season

Well it's almost time to start the 12 week City to Bay Training for this years event. There will be free training sessions that I will be taking for beginners and advance groups. Watch this blog space for further details on our first training session.

This year we will be running in our new team colours! and also it will be our launch for FITNESS24 new look!

Want to become a FITNESS24 City to Bay team member? and pre-order your tee-shirt/singlet? please send your enquiries to info@fitness24.com.au

Cant wait! :)
Hien

Fit-News Recreation SA articles

Recreation SA Fit-News Articles by Hien Nguyen

May 2009 - How to stay fit at work
June 2009 - Why boxing is the new 'in' sport

click on month to view

water!? whats with water?

Why Water is Important in Winter?
The hot blazing sun and sweating in summers makes all of us rush to the magical powers of water. However, water is important not only in summers, but in winters too. If water rejuvenates and refreshes you in summer, it does so in winter too. However, most of us just don't think about water during the cold winter season and the reason is quite obvious: we don't sweat and neither do we feel hot and thirsty.

Why Water is important in winter?
During winters, our appetite rises and we tend to eat richer food. This leads to more water requirement by the body to digest the food. Thus, you need to provide your body with adequate amount of water so as to aid digestion and avoid digestion related problems. Similarly, water is needed for keeping your skin soft and supple during the dry wintry conditions. Providing adequate amount of water to your body also aids in preventing various problems like sinuses and congestion which are frequent during winters.

How much Water should I drink in Winter?
The body requirement of water varies in people but the thumb rule is:

• Women need about 6-8 glasses of water Exercising women need 8-12 glasses of water
• Lactating women need about 7-10 glasses of water
• Men need 8-10 glasses of water.
• Exercising men need 10-14 glasses of water

How can I increase my Water Intake?
There are many creative ways to use water in winters. In order to drink so many glasses of water you can use these following tips:

• One can drink it as hot water after meals which aids in digestion and weight loss.
• One can drink it as herbal infusion of chamomile, jasmine, cinnamon etc.
• One can drink clear soups with less salt. Drinking soups at night (with less salt) is great for asthma for several reasons, firstly if one drinks soup at night then by default one eats less as a result the stomach is lighter. This prevents heaviness and wheezing all night. Soup containing ginger and garlic also aids to open the airways which is very important for asthmatics.
• One can also have herbal tea as it is rich in antioxidants.
• Water can also be used as a humidifier in the room, specially for children so that too much of dry heat does not make their nostrils dry.
• For adults, you can take steam bath as it has many benefits. It is good for the joints and other pains. It is good for opening the blocked nasal sinuses. Steam is excellent for relaxing the back muscles and opening up the muscle spasm. Hot fomentation can be used for any locked joints or muscles.
• Avoid solid concentrated food with very little water as it leads to indigestion.
• For people with piles, you can eat water rich salads like carrots, lettuce, spinach, steamed broccoli, olives, apples, tomatoes etc.

Psychologically, it's easy to skip hydration breaks during winter because you are less likely to feel thirsty. But the consequences are much higher, as dehydration can accelerate hypothermia, frostbite or fatigue. Therefore drink and eat at frequent intervals to keep up with the demands of your body. The main point is you need water in winters as much as you need in summers so as to remain healthy and fit.

Hien

Footing it for Flinders

FITNESS24 have come on board as a corporate sponsor for the fundraiser and official trainer for the group FIFF. visit www.footingitforflinders.com.au/sponsors.html


Be part of it and do your bit.

Hien

boxing!?

Group fitness boxing launches today - get involved!

click brochure above to download

Its a Run Out

While running, try breathing through your mouth rather than the nose.

The mouth allows more oxygen to enter and more carbon dioxide to be released. If you attempt to breathe through your nose while running, your facial muscles will tighten and your jaw will have a tendency to clench. The act of breathing through your mouth will encourage your facial muscles to relax and therefore create a more relaxed composure. If you still feel you are out of breath Slow down a bit.

Cant sleep?

While many of us may fall asleep while watching television, if you are having sleeping problems, you want to give yourself at least an hour before going to bed that is television free. Television is a stimulant for your brain (even if the material is not particularly scholarly in content). Watching it right before bed keeps you awake and it takes a while for your brain to wind down after you turn the television off.

Getting Up Early

Getting Up Early: Which is easier said than done, I know. Though I set the alarm on religiously every night, come 5:30, I just turn over and punch the snooze button on, and get right back into my dream world. Well, resolution number one, which I have been maintaining over this month, to date - I am getting up early and getting my workout done first thing in the morning. And I am feeling the benefits already, feeling energised throughout the day.

Hien