Monthly Archives: November 2017

Functional Fitness Training with Fit Balls

Fit Balls, Swiss Balls, Physio Balls and Exercise Balls! Call them what you will, we all know what you’re talking about – those big blow up balls of different sizes and colours you have always wanted to try but never had the chance. They are becoming a favoured tool of the personal trainer, the ‘must have’ piece of equipment for the home studio, and an essential item for complete programming for the development of core strength and reduction and termination of lower back pain.

Because of a sedentary lifestyle, most people have poor posture. The muscles of the trunk are no longer able to support the body in the most efficient way possible. Because of external support from a chair, couch, car seat, etc., the neuromuscular system has “forgotten” how to maintain posture easily and efficiently. This usually leads to breakdown, pain and dysfunction.

I have found that using a Fit ball is a very effective way to correct postural alignment. Exercises on the ball can be very mild or extremely challenging depending on the needs of the client. By balancing on the ball, the client now has no other support to rely on except his or her own body. The body will automatically call on the righting and equilibrium responses, facilitating a coordinated effort of the postural muscles. The client unconsciously finds a way to balance on the ball with the least amount of muscle use possible, therefore reinforcing positive movement patterns.

Fit Balls are one of the most effective exercise tools to improve and develop spinal, pelvic and shoulder girdle stability. Total core stability is achieved along with improved posture and an increased awareness of your own body – the way it moves and the way it is designed to move. An enhanced kinesthetic sense is discovered and refined, allowing you to ‘feel’ your own actions and be able to adjust incorrect positions and movements performed throughout the exercises.

Fit Balls add variety to create new and challenging demands on the body in a number of different planes. Just about any exercise done in the gym can be performed using the Fit Ball. We all know how important variety is to every program. Not just from the point of view of changing the stimuli to allow for continued adaptation but to enhance motivation. Without it, the likelihood of adhering to our current exercise program and achieving our goals is somewhat slim.

Available in a number of sizes, from 45cm to 75cm in diametre, the right size Fit Ball is determined by your height and more importantly your leg length. While sitting on top of the ball, with calves perpendicular to the ground, your thighs should be parallel and at 90-100° with your knees and your body weight evenly distributed over both feet. This is your correct postural position. Imagine a straight line starting from your ear, travelling through your shoulder and stopping at the centre point of your pelvis. This visual connection will help you adjust and maintain correct postural alignment in the initial stages of learning with the Fit Ball.

Implementing the use of a Fit Ball recruits your ‘stabilizer’ muscles to establish and maintain a solid platform from which you develop strength, endurance and correct postural adaptations. They encourage the contraction and stimulation of deep muscle fibres within the trunk including external and internal obliques, rectus and transverse abdominals and the erector spinae and quadratus lumborum. I’m sure those of you who have sought professional advice for lower back pain and postural correction have heard of these muscles before. The relationship between the abdominal and lower back muscles is crucial to core stability, yet neither should be the sole focus of any particular training session.

When using the Fit Ball it is possible to reach muscular exhaustion without showing any normal signs of physiological fatigue due to the high involvement of stabilizing muscles and joint structures. Rotate exercises between the upper and lower regions and the trunk. This guarantees complete recovery of all muscle groups to allow each muscle to be utilized with maximum efficiency and productivity.

As with all exercise, the quality of the movement is more important than the quantity of exercise, repetitions or sets performed on the Fit ball.

The Fit ball is a great tool for the personal trainer to use. Clients enjoy using the ball, and it also promotes body awareness, improves balance and coordination, and reinforces proper spinal alignment along with a great new and challenging stimulus for your brain, as well as your body!

As a health and fitness professional for over 10 years, Daniel has personally trained more than 4000 people, on 4 continents towards the achievement of their fitness and lifestyle objectives using his unique holistic and functional approach to lifestyle enhancement. Daniel is a true leader and innovator in the industry. Daniel draws from an academic background in Human Movement, Exercise Science and Sports Management in Australia & also holds a Diploma in Massage Therapy, & Certificates in Workplace Health Promotion, Personal Training (ACSM) and Australian Training for Fitness Professionals (ATP), Golf Fitness & Conditioning, Postural Analysis, Weight Management & Fat Loss.

A Look on Diet Fitness

Many people nowadays are very much conscious about their own health and fitness. In addition to that, these people, and many others as well, are now having that desire to sculpt their bodies to achieve that magazine-cover look. As a result, gyms, health spas and other fitness centers have proliferated all over to cater to the needs of the fitness buffs and aficionados.

Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exercise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.

Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals. Among these are high carb diets and high fat diets. Which one is more effective and which one should one choose to follow?

First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.

Fats, on the other hand, is well-known for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike. Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat.

But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals.

Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most. Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.

Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individual, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.

Cooking Basics for Beginners

When it comes to cooking, it is important to keep in mind that everyone started somewhere. I do not know of a single person who was born with a wooden cooking spoon and ready to go. There is a lot of learning that must be done in order to become a prolific cook and then there is always room for improvement. Not only do you need to begin with the basics when it comes to cooking but you almost need to begin again when learning to cook a new cuisine such as Chinese, Thai, or Indian food. Continue reading

Lose Weight By Excluding Poor Quality Foods

Several people do not comprehend just how they must begin whenever needing to drop pounds. Somebody possibly will suggest doing exercises a lot more. Someone else may say eat additional vegetables and fruits. Getting all this guidance, commencing a nutritious fat loss program might be challenging. Nonetheless, an individual ought to understand if trying to lose weight many basic adjustments can assist with losing unwanted pounds.

For starters, a person must realize a little exercise in addition to consuming nutritionally sound food items are crucial in eliminating extra weight. Try seeing physical activity as freedom, instead of duty. Attempt to see food as fuel and not food calories. Dieters ought to try seeing removing extra weight like a reward to them as well as family members.

A terrific way to get more exercise each day is taking a walk during lunch break. A number of individuals use this time to socialize and eat their lunch. As an alternative, a person ought to devote one-half their lunch break walking. Taking an afternoon walk will improve stamina plus decrease tension. Best yet, whenever individuals can persuade another person to join them, then an individual is more apt to walk daily. An additional benefit of going for walks during lunch is individuals have even more free time after work to spend with family members.

One error a lot of dieters do regarding exercise is only doing a preferred exercise. As the human body becomes acquainted with that workout, a person uses smaller amounts of food calories. Nevertheless, a dieter should not discontinue their favorite activity, just mix it together with others. When fitness gets better, enhance intensity amounts to challenge a body and burn off additional calories. Thus, an individual ought to not forget to mix up workouts in order to remove unwanted pounds.

An individual should understand when trying to lose weight consuming healthy food products is important also. A human body requires foods to create fuel. What foods people eat determines the amount of energy a body will make. An individual ought to remember the body will only make energy dependent upon whatever is taken in. If junk foods are consumed an individual feels less energetic. Whenever nutritionally sound foods are ingested an individual feels full of life. Therefore, eating healthy food items will be crucial for dropping body weight. Additionally, a body must have healthy food items abundant with antioxidants, vitamins and minerals in order to work effectively.

Reduce Childhood Obesity Through Food, Fitness and Fun

The ever growing problem of childhood obesity is challenging community based and commercial organizations. The health care industry is very concerned about this “epidemic” because the cost of care for these children continues to rise, and will continue to increase as these children grow into adulthood. Across Canada, 1 in 4 children are considered overweight or obese according to the Ontario Medical Association. What can be done?

Family cycling together – staying fit and having fun!There are a variety of factors that contribute to obesity in children. These include genetic, environmental, behavioural and social issues. It’s not just a matter of over eating or under exercising or a lack of willpower and self control. However, if the problem is going to be addressed, it does come down to personal and family commitment to making a change.

So, what can you do if you have a child struggling with their weight? The approach I would recommend comes down to food, fitness and fun for the whole family. This could be a significant lifestyle shift but if you’re concerned about your child’s health, it shouldn’t be a big deal. Here are some tips.

  • Avoid skipping meals, especially breakfast.
  • Work on incorporating more home made meals into your diet instead of eating out or using heavily processed foods for major meals.
  • Try to include foods from at least 3 of the four main food groups in each meal. Plan meals and snacks so you’re choosing a variety of nutritious, tasty foods.
  • Limit the serving sizes of snacks and limit snacks to 1 or 2 per day. Choose things like fresh fruit and yogurt or cheese, a muffin or cereal with milk.
  • Allow your child to enjoy their favourite foods in moderation.

Of course, exercise and overall activity level is equally important as how many calories your child consumes. We all know we should be more active for our general health and well being. Here are some activity suggestions.

  • Encourage your child to aim for at least 30 minutes of vigorous activity 5 days a week.
  • For family activities, choose a variety your family will enjoy.
  • Choose activities that can be done from home like walking, cycling, hiking and playing games outdoors.
  • Limit screen time (television, video games and computer time) to less than 2 hours per day.
  • If your child has a television in their bedroom, remove it. A research study showed children with a TV in their room watched close to 5 hours more programming than those without.
  • Exercise with your child and set a good example for them. Community or in home exercise programs are an ideal solution.

As you can see, dealing with childhood obesity requires a lifestyle change for the family. You can not expect your child to do everything on their own. Your role as a parent is to support your child’s change to a healthier lifestyle. Ultimately it will benefit your entire family for years to come.

A Bunn Coffee Maker – It’s the Best

When it comes to brewing coffee for small or large crowds, the Bunn coffee maker is rated one of the best. Consumers will find a Bunn coffee maker not only in homes, but also in convenience stores, offices, hotels, and restaurants and even cruise ships. Bunn is a leading manufacturer of coffee makers in the world, with services to over ninety countries around the globe.

Bunn coffee makers are designed for home, commercial and industrial use. Their exceptional quality and sturdy design makes them a favorite with both small and large businesses. Bunn began in the coffee business in the late 1950’s, founding the Bunn-O-Matic Corporation. In the early 1960’s, Bunn was the first to introduce the paper coffee filter and the new design of ‘automatic drip’ coffeemakers. Continue reading

Set Your Own Standards for Fitness

The subject of physical fitness comes up daily everywhere you look There are dozens of movies featuring a stalwart young man or woman working out to the maximum to gain entry into the 5K Triathlon, or the Olympic downhill slalom ski race. These special young people want something more from the fitness principle than just the action or the doing of it. They want a good-looking body with no lumps or bumps around the midsection or flab in the hips. Continue reading

Five Very Popular Coffee Drinks

Coffee is one of America’s favorite drinks and one of the more popular places to drink it is in the office. Keeping your staff supplied with coffee has become one of the more popular perks in offices. The country is crazy about their and some diehard fans of particular brand names, such as Starbucks for coffee, won’t even consider substituting a no name brand. Other people want a specific roast or blend, while still others may have objections to the way coffee is grown or purchased and want a special blend that’s socially or environmentally friendly.

If you provide coffee for your staff, about 65 percent of all workers will consume it, with the average intake approximately three cups a day. Alterra Coffee Roasters conducted a survey of office workers in 2011 and identified those statistics. They also noted that thirty-eight percent of the workers said they needed their coffee to make it through the day. Thirty percent of the workers felt it improved their productivity. It’s become an American office culture where workers now interact around the coffee pot. Whether drinking at the office, a coffee shop or just having a leisurely cup at home, there are some types of coffee that are far more popular than others are. Continue reading

Tips for Quick and Easy Iced Coffee

Coffee is a fantastic drink at any time of day, during any season of the year. That being said, a steaming hot cup of java isn’t always welcome once summer rolls around. Don’t let the summer heat deprive you of your favorite beverage when you can switch to iced coffee!

During the warmest months of the year, iced coffee makes for a refreshing change of pace. While most cafes and coffee shops serve these cold concoctions, you may be wondering how to get iced coffee at home. Here are my tips for serving up delicious iced coffee without having to break a sweat:

o Get ice.

This may seem obvious, but you need ice to help you make iced coffee. If you don’t plan ahead by freezing some cubes, you won’t be able to make iced coffee when you want it. While plain old frozen water will do, I prefer freezing several of my favorite Keurig coffee brews in an ice cube tray. When combined with your freshly brewed coffee, these coffee cubes won’t water the drink down.

o Brew coffee.

Next, brew your favorite coffee variety. While you’re welcome to use a regular drip brewer or instant coffee, I prefer my Keurig single cup coffee maker. To make a cup of coffee in less than a minute, all I have to do is pop one of the K Cup portion packs into the machine and press a button. This allows me to brew multiple cups and different flavors very quickly – which means I can pour the fresh coffee over the coffee cubes and start drinking iced coffee that much sooner!

o Mix things up.

Once you’ve poured your freshly brewed coffee over your frozen coffee cubes, you can either drink it straight or add a splash of your favorite liquor. I recommend the flavors of coconut rum, Irish cream, butterscotch schnapps or crème de menthe. If you’re in the mood for extra flavor but don’t want alcohol, try adding a few drops of vanilla or adding some Italian-style flavored syrups.

o Try something different.

If you’d like a more slushy drink, skip the hot coffee. Simply throw a cup of the frozen coffee cubes into a blender and give it a few pulses. Don’t over do it with the blender or you’ll end up with soup. Pour the crushed coffee cubes into a mug and serve with a straw or spoon.

Another fun idea is to create a coffee dessert by freezing your favorite brew in an ice pop mold. If you don’t have an ice pop mold, freeze plastic spoons into the coffee cubes you make in an ice cube tray. Once your coffee pops are frozen solid, remove them from the tray and enjoy. Be careful not to consume your chilled treats too quickly – it might be the first time you get brain freeze from your coffee!

Fitness Personal Training for Healthy and Fit Living

It’s never easy to avoid being a victim of food. Chocolates, ice cream, cake, etc., how can one resist? It’s really hard to avoid digging in to a plate of delicious goodness. But, if you want to stay healthy and fit, do you have to neglect eating?

The answer is no! There’s no need to watch out keenly over your diet. You can lose those extra ounces of fat in your body without having to starve to death. The secret to a healthy and fit life is fitness personal training. Continue reading