Why not do it outside?

 

As we approach summer on the Mornington Peninsula a lot of us turn our attention towards getting out into the great outdoors. On the Peninsula we are blessed with beautiful hills, beaches and more where we can visit to rye-exerciseEXERCISE! Whether this is aimed at shedding a few extra kgs or simply trimming down to fit into our swimsuits, the benefits seen from outdoor exercise outnumber any dreary indoor-gym workout.

The stunning vistas and natural attractions of Mornington Peninsula offer the perfect locations to exercise outdoors in the pursuit towards a leaner, fitter you. There are many places well suited to outside exercise on the Mornington Peninsula such as Bush Walks on Red Hill or the Two Bays Trail or jogs along the beautiful beaches such as Mothers Beach and Mills Beach in Mornington or the North and South Beaches of Mount Martha or the amazing Safety Beach foreshore. Mornington in particular offers great spots for exercise such as Mornington Park, Dallas Brooks Park, Wilsons Road Reserve and more. For the hardcore and those wanting a challenge Birdrock Beach in Mount Martha is AWESOME!

Perhaps the most appealing factor is cost, the price of an indoor-gym membership may set you back a fair bit per week or month, but exercising outdoors is free. Going out for a run won’t even cost petrol money. The most a committed fitness enthusiast may want to splurge on would be a good pair of lightweight running shoes, and perhaps some outdoor exercise wear. The more adventurous individuals may even opt for wearable tracking devices, and see the numbers tick upwards daily to motivate them to push further.

The benefits of vitamin D for the body cannot be passed over. You need it for stronger, sturdier bones and teeth, and for protection against various diseases. Exercises focusing on the outdoors would be the best – and for many, the only way – to get some of those beneficial sunrays. But always remember to put some sunscreen lotion on.

Why not make the most out of the Mornington Peninsula biking tracks? The body’s blood-flow and metabolic system will work ever-harder to keep pace with the tackling elements – including wind resistance – as in the case of cycling. Running or cycling downhill makes the body work doubly hard, and eventually ends up burning more fat, and strengthening arm and leg muscles. Swimming outdoors can similarly prime the body to work against water flow, and hence burn more fat in the effort required. The metabolic system will hike upwards in the hours immediately following the robust workouts, and shed all excess calories.

Outdoor exercise doesn’t have to be a lonely affair either. Right NOW Fitness and many other great fitness businesses offer a multitude of Group Fitness classes all over the Mornington Peninsula to get involved in. Exercising with like minded health conscious individuals supervised by a qualified Fitness Professional is another great option for Outdoor activities.

The physical and psychological benefits of getting fit in the great outdoors cannot be ignored. There are countless amounts of research proving that a brisk walk or run outside does wonders in alleviating moods, and combating stress and anxiety. Even a walk in the hills, or on the many paths of the Peninsula or along the beach can relieve the daily pressures and stress that plague us nowadays. Why not let outdoor exercise become the smarter route to reaching a healthier and fitter you!

Troy Thurley and Kate Morgan – Right NOW Fitness

Right NOW Fitness – Personal Training & Small Group Sessions (Group Fitness) based in Mornington

Benefits of the 5:2 Diet

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Thanks for clicking on another blog post of Right NOW Fitness based in Mornington on the beautiful Mornington Peninsula. Nutrition when it comes to losing weight and feeling better is one of if the most important factors. Late the people I work with, family and friends from Flinder to Mornington, from Portsea to Hastings and from Rosebud to Balnarring and more have all been asking about The Fast Diet also known as the 5:2 diet. So I asked rightnowfit.com.au writer Sara Hanton to write us up a quick blog post. I hope you all enjoy.

The word “fasting” always seems to be of negative connotation, with no long term benefits whatsoever. Therefore, how could a diet known for its intermittent fasting become so popular over the media, with astounishing results and incredibly happy clients? After all, how could someone be happy if they can’t eat for a long period of time? That being said, I decided to do some digging on the 5:2 diet, also known as Fast Diet, to see what all the fuss was about. Basically, the 5:2 diet entails that you eat normally for five days a week and restrict your calories to 500-600 per day for two consecutive days. Turns out, there are some amazing benefits to the Fast Diet that are great for both bodybuilders and those looking to lose weight in the long term.

1. Lowered Blood Pressure

Studies have shown that fasting for two days a week can improve your blood pressure, as the body takes a “break” from pumping blood to process nutrients eaten.

2. Lowered Insulin Sensitivity

Our insulin levels tend to spike when we eat more than 50g of sugar per day, depending on each person’a sensitivity level, which causes the dreaded sugar crash afterwards. As you fast, you cut down the amount of sugar you take in at least twice a day, so your body’s insulin sensitivity improves and you can eat a little more sugar without the immediate crash afterwards.

3. Lowered Cholesterol Levels

As your fasting, you tend to eat more good fats rather than bad, as you’re conscious about your calories on days you fast and days you don’t. Therefore, most people see an improvement in their cholesterol levels as they do the 5:2 diet.

4. Decreased Weight

If you eat normally, without overeating, during the five day period you are not restricted, it has been shown that you could lose around 1 pound per week doing the 5:2 Diet. Of course, don’t exercise when you are eating only 500 calories a day, as it could be dangerous.

Sarah Hanton – Right NOW Fitness

Right NOW Fitness – Personal Training & Small Group Sessions (Group Fitness) based in Mornington

Numbers on the scales vs Centimetres on your waist?

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What is true weight loss? Is it losing numbers on the scales or losing centimetres on the waist? I vouch for the latter. There is a big difference between losing numbers on the scales and shrinking at the waist. The first one is called weight loss. The second is fat loss.

Weight loss is good for short-term goals, like fitting in that gorgeous black dress for the Holidays, and is attained by overly exercising and eating poorly. Weight loss is losing the water weight, the puffiness, and the easy to get to weight, it is not losing fat. Losing weight can even mean losing muscle, especially if you’re not eating properly. You might be exercising a lot and losing numbers on the scale, but your body can still look the same. Which is why we need to focus on fat loss! True fat loss can only be attained when you’re living a healthy lifestyle, which happens when you find the balance between diet and exercise.

When you’re eating healthy, you’re feeding your body with the nutrients it needs to function properly all the while burning fat and feeding muscles. It’s crucial to have a healthy nutrition, as it increases your energy level, boosts your immune system, enhances your mood, and boosts your brain power. Of course though, being healthy in the kitchen is only part of what a healthy lifestyle is all about; exercising is another important factor of a healthy lifestyle, as it enhances all the benefits coming from a healthy nutrition plan.

In order to create a healthy lifestyle, you need to find the balance between a healthy diet and a healthy exercise plan. Analyze your goals and act accordingly. A diet alone won’t make you lose weight and exercising alone won’t make you lose weight either.

Sarah Hanton – Right NOW Fitness

Right NOW Fitness – Personal Training & Small Group Sessions (Group Fitness) based in Mornington

Fat Is Fat, and Sometimes So Is Skinny

Being a Personal Trainer in Mornington on the Mornington Peninsula is a total joy. Interacting with all sorts of people at different locations such as Dallas Brooks Reserve, Wilsons Rood Reserve and Birdrock Beach and more is the best part of it all. It is distressing when clients get down on themselves about carrying a bit of fat and wishing they look like the skinny person over there when most probably they are fitter and healthier than that person. Read the article below to get an idea of what I mean.

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Being skinny doesn’t mean you’re fit—or even healthy. A recent study in theAnnals of Internal Medicine found that men and women of normal weight but with high blood pressure and cholesterol levels are at risk for heart events just as dire as the obese.

The reason a thin waist is no saving grace, explains the Mayo Clinic’s Dr. Francisco Lopez-Jimenez, is that people can register a normal weight, but still hold excess fat—more than 25 percent body weight in men, 35 percent for women.

Essentially, fat matters even if you don’t appear fat, says Dr. Lopez-Jimenez, whose main area of study is in what he calls the “skinny obese.”

“Excess fat affects metabolism in ways that make it harder to use insulin and other hormones effectively,” explains James O. Hill, Ph.D. Executive Director, of the University of Colorado’s Anschutz Health and Wellness Center. “This leads to metabolic diseases such as diabetes, heart disease, and kidney disease.”

The study also dispelled any myths of being both obese and healthy. At first, there appeared to be a group of obese subjects who were at low risk of cardiac event and death—statistically similar to the healthy and normal weight folks. But when the researchers dug deeper, only looking at data with 10 years of follow up, all overweight and obese subjects appeared to have greater health risks.

It’s possible for an obese person to appear metabolically healthy and at low risk for heart disease, but being overweight and healthy isn’t a permanent station, says Hill.

What’s more, even if an obese patient registered low blood pressure and healthy cholesterol, there are more risks than heart disease; for starters, degenerative joint disease. The health of your hips, ankles, and, especially, knees, are imperiled by excess pounds.

And though the first response to turn your health around—whether you’re normal weight or obese—would seem to be weight loss, that’s actually secondary by doctor’s order.

“Your first priority is to become active,” says Lopez-Jimenez. “If somebody is obese but very active, the risk for heart attacks is same or lower than sedentary skinny person.”

Matt Allyn – www.outsideonline.com

Is Marathon Training Dangerous?

Hello RNFITers, Living in Mornington on the Peninsula I know many of you love your long distance runs along Mooroduc Highway, Nepean Highway, along the Esplanade or just around the suburbs. But is running long distance actually dangerous for you? I say moderation is the key to everything but have a read of the interesting article below.

“So you want to train for a marathon, but all your wife can think about are those stories of supposedly healthy peoplehaving heart attacks during their races, right? Tell her she’s sweet to be concerned, but that embarking on a 26.2-mile journey will likely benefit your health much more than risk it.

In a study presented yesterday at the American College of Cardiology’s annual meeting, researchers looked at how marathon training affected the heart health of recreational athletes ages 35 to 65—guys who signed up to run the Boston Marathon for a cancer charity, and who hadn’t qualified based on time or previous race history. The participants were generally healthy, but about half of them had at least two cardiovascular risk factors, such as high cholesterol or high blood pressure.

The runners trained for 18 weeks, running between 12 and 36 miles a week. And in the end, saw significant decreases in their overall heart disease risk: Their bad cholesterol was reduced by 5 percent and triglycerides by 15 percent. They also increased their peak oxygen consumption, a measure of cardiorespiratory fitness, and reduced their body mass indexes.

Now, these guys weren’t elite athletes by any means—but they weren’t couch potatoes, either, says lead author Jodi L. Zilinski, M.D. “They turned out to be a healthier population than we expected, with a lot of them already exercising on a pretty regular basis.” She cautions that anyone considering something as rigorous as marathon training should check with his or her doctor first, and should always follow a responsible training plan.

As for those news reports about people collapsing on the course? It’s much rarer than it seems: A 2012 Johns Hopkins study found that even as marathons have become more popular to us Average Joes over the past decade, the death rate remains at less than one for every 100,000 runners.

If your wife is still hesitant to let you go, point her to another recent study—this one on marathon runners and their non-running partners. Surprisingly, the researchers found, the sport not only made runners themselves healthier, but it seemed to also have a positive effect on their significant others’ health, as well.

Bottom line: Check with your doctor first and avoid over-training. But for most fit, middle-aged men, running marathons can be rewarding and healthy—for you and maybe even for your wife.”

AMANDA MACMILLAN @ Outside Online

Right NOW Fitness – Personal Training & Small Group Sessions (Group Fitness) based in Mornington

WHO to slash recommended sugar intake?

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Hey RNFITters! As a personal trainer based in Mornington on the Mornington Peninsula it is my pleasure to bring you quality articles like below to help people learn the dangers of aspects of their diet and more. From Franskton through to Flinders and more I’m out there everyday imparting my personal training knowledge.

The World Health Organisation (WHO) is rumoured to be considering halving the percentage of calories that it recommend people consume in the form of sugar – from 10 per cent to five per cent.

 

Welcoming the idea of reduced sugar intake, Rob Moodie, Professor of Public Health at the Melbourne School of Population and Global Health, said: ‘Our dieting patterns have changed, there’s a lot more added sugar in our food. Certainly, (sugar is) associated with obesity, with heart disease, obviously with tooth decay… and obviously obesity is then related to diabetes as well.’

Of course, the amount of sugar that WHO recommends people eat and the actual amount of sugar that people eat are two very different things – and any reduction in advised levels may have a limited effect on sugar consumption.

The processed food industry is also expected to fight any recommendations to reduce sugar intake. Moodie predicts the Australian Food and Grocery Council (AFGC) which represents packaged food and drinks, as well as global food giants, would oppose any recommended reductions in sugar intake.

It becomes a giant food fight. They’re obviously against any form of regulation and always have been and are fighting this with us’ he said; ‘They’ve been major contributors to changes in our diets, sales are doing well, (they’ve) made enormous amounts of money. That’s fine, that’s their business. But now it’s time for our health, but also for the health of our healthcare system, because fundamentally we won’t be able to manage the problems associated with over-consumption of salts and sugar.’

Although some research shows that Australians are consuming more sugar than ever before, the AFGC claim changing consumer behaviour negates the need for revised sugar intake guidelines. Deputy chief executive of the AFGC, Dr Geoffrey Annison, said: ‘The overall sugar consumption of the population from soft drinks is in decline… …the consumption of diet and low-cal soft drinks has been increasing greatly over the last few years.’

The processed food industry has always responded to advances in nutritional science. For a long time we’ve had polyunsaturated margarines, we’ve had high-fibre breakfast cereals and low-fat dairy products’ he said.

Source: ABC

Australian Fitness Network
Right NOW Fitness – Personal Training & Small Group Sessions (Group Fitness) based in Mornington

‘Fat shaming’ weight loss techniques create obesity

Constant criticism and ridicule of overweight people does little to motivate them to slim down, and has now been proven to potentially cause greater weight gain.

A recent report titled Perceived Weight Discrimination and Obesity published in PLOS One found that those who suffered discrimination as a result of their weight were likely to either become or remain obese.

‘Weight discrimination, in addition to being hurtful and demeaning, has real consequences for the individual’s physical health’ said study author Angelina Sutin, a psychologist and assistant professor at the Florida State University College of Medicine.

Endorsing the findings of the study, Sydney-based weight loss motivation specialist Kylie Ryan said ‘There’s a very unhealthy attitude that being overweight is shameful, and that it’s perfectly acceptable to judge people based on their body size. What this does is intensify the problem rather than solve it. Repeated criticism of overweight people builds self-loathing which results in further weight gain from over-eating.’

Ryan believes that weight-loss reality television shows have normalised a harsh approach to obese people trying to lose weight; ‘Viewers of these shows get the voyeuristic joy of watching the contestants get tortured and change their body shape, but it only works to reinforce the belief that ‘I’m a loser because I’m fat’ and ‘I’ll only be successful and loveable when I’m slim and good looking. Many of the very people who are supposed to help those struggling with weight issues have no idea that their contempt is a big part of the problem. This contempt from others echoes the sense of self-contempt, self-loathing and shame that many people who struggle with their weight feel on a daily basis.’

According to Rebecca Puhl, deputy director of the Rudd Center for Food Policy and Obesity at Yale University, stigma and discrimination of overweight people can be chronic stressors. ‘And we know that eating is a common reaction to stress and anxiety – that people often engage in more food consumption or more binge eating in response to stressors, so there is a logical connection here in terms of some of the maladaptive coping strategies to try to deal with the stress of being stigmatised.’

Kylie Ryan believes that unless we remove the social stigmatising of overweight people Australia is facing a bleak future; ‘At the moment we’re on track for 80 per cent of Australians to be overweight or obese by 2025. Imagine the knock-on effect of the majority of our population feeling shameful about their bodies and making decisions based on their own inner turmoil? It’s got to change.’

Source: My Mind Coach

Australian Fitness Network
Right NOW Fitness – Personal Training & Small Group Sessions (Group Fitness) based in Mornington

Diet drinks may increase weight gain

A recent review of research has found that regular consumption of artificially sweetened drinks may have an opposite effect to the weight loss intended.

In her review, professor of psychology and neuroscience, Susan Swithers found that frequently consuming non-calorific sweeteners, such as aspartame, sucralose and saccharin, may negatively affect metabolism; ‘Frequent consumption of high-intensity sweeteners may have the counterintuitive effect of inducing metabolic derangements’ she said.

Swithers found that consumption may actually increase chances of excessive weight gain, metabolic syndrome, cardiovascular disease and type 2 diabetes.

‘When it comes to making policy decisions, it’s more important than ever that the science is considered and that the public understands what the science says in order to help them make the best health decisions’ Swithers said.

Alluding to the big business of artificial sweeteners, Swithers said; ‘The concern that these non-caloric sweeteners might not be healthy is a message that many people do not want to hear, especially as the prevalence of artificial sweeteners increases’.

Source: Trends in Endocrinology & Metabolism

Australian Fitness Network
Right NOW Fitness – Personal Training & Small Group Sessions (Group Fitness) based in Mornington

Lifestyle factors may assist smooth pregnancy

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A study spanning Australia, New Zealand, England and Ireland has found that certain lifestyle factors may increase thelikelihood of a healthy pregnancy.

Analysing data from 5,600 women, researchers identified lifestyle factors in the second trimester of pregnancy that were associated with complication-free pregnancies. Overall, 61 per cent of the study participants had an uncomplicated pregnancy.

Factors such as a healthy weight, lower blood pressure, having a job, eating fruit and ceasing abuse of alcohol and drugs, were linked to ‘smoother’ pregnancies.

Lucy Chappell and colleagues from the Women’s Health Academic Centre of King’s College London, said that the findings suggest that encouraging women to make healthy choices before and during pregnancy ‘may increase the likelihood of normal pregnancy outcomes’.

Not all identified lifestyle factors were deemed to be within the control of pregnant women, however, with poverty, having high blood pressure prior to pregnancy while taking birth control pills, a family history of high blood pressure during pregnancy and bleeding during pregnancy falling into the unmodifiable category.

Source: British Medical Journal

Australian Fitness Network
Right NOW Fitness – Personal Training & Small Group Sessions (Group Fitness) based in Mornington News

Calls for obesity to be classed as a disease

An outcome of the recent Obesity Summit in Canberra was the consensus that obesity is a disease, driven by iStock_000013675589XSmallenvironmental and genetic interplay, not a moral falling. ‘This classification, recently adopted by the American Medical Association, is crucial to fully empower general practitioners to discuss the issue with their patients, and on this basis to inform them about the drivers of overweight and obesity, its consequences and the range of interventions available to address the problem’ said Funder.

Obesity is a complex issue in terms of biology, behaviour, perceptions and culture, he said. ‘The summit is another milestone in Obesity Australia’s mission to drive change in public perceptions of obesity, its prevalence and its treatment.’

The second Obesity Summit convened by Obesity Australia attracted consumers, paediatricians, social scientists, students, obesity physicians and surgeons, local government, industry, and concerned citizens.

Over the past three decades in Australia the prevalence of overweight and obesity has increased more than three-fold. Australian data indicates a quarter of our adult population is obese, and another 40 per cent overweight. Obesity has a constellation of associated disorders – diabetes, cardiovascular and renal disease, cancer, sleep apnoea and narcolepsy, depression and reproductive difficulties. These represent a massive cost issue in terms of health and productivity.

OECD’s annual Health at a Glance report issued last week (November 21) recorded Australia at number four among the fattest nations amongst OECD countries at 28.3%, behind the U.S. (36.5%), Mexico (32.4%) and New Zealand (28.4%). Previously, Australia was ranked fifth.

Source: Obesity Australia

Australian Fitness Network
Right NOW Fitness – Personal Training based in Mornington News