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Ange’s Insights

Exercise or Nutrition; which is more important?

September 14, 2016 by Angela

If I had been asked this question 15 years ago, I would have answered ‘I train daily so I can eat what I like’.  Thinking that I had it under control, I admit and thank goodness for my light bulb moment, I was misguided and my thoughts have changed in the past 10 years.  I now lean towards nutrition being more important, for several reasons.

Eating a balanced diet is vital for good health and well-being. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly.

A nutrient dense meal provides you not only with energy to complete tasks but also is vital to your immune system, cognitive skills, muscle growth and digestive system just to name a few.  If your diet is consistently nutrient lacking and high in processed foods, you are more at risk of contracting illnesses, viruses and preventable diseases such as diabetes, cardio vascular and heart disease and also the general feeling of malaise.

A poor diet not only affects your physical but also your emotional state. We have all heard of high and low sugar swings affecting our moods; it can also have a dramatic effect on our hormones.  Personally I have experienced a great deal of improvement in my general health and mood by being mindful of what I eat on a daily basis.

As they say “You can’t out train a bad diet”

“As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart.  On average, people who dieted without exercising for 15 weeks lost approximately 10 kgs; the exercisers lost only 3kgs over about 21 weeks. It’s much easier to cut calories than to burn them off.”  (Quoted by Michele Olson, PhD, professor of physical education and exercise science at Auburn University at Montgomery, Alabama)

You can lose weight with diet alone.  But the added benefits of exercise are far too great to overlook.

The majority of my clientele commence with a low carb, nutrient dense eating plan, designed to assist the body to burn body fat for fuel and so therefore result in maintaining their lean muscle mass, which leads to great results in weight loss.  My clients, who opt for a nutritional plan as well as an exercise program, consisting mainly of weight training, produce even better results for sustained weight loss.  They also witness a change in body shape for the better; their size will drop before actual weight on the scales start to show and experience an improvement in total well-being.

My personal theory is and what I share with my clients…

When we exercise consistently our body will commence to crave nutritious food, it’s innate.  Our body knows it can’t function on empty calories eventually something will give, we become ill and or fatigued easily and then we give up, because and I quote “It’s too hard, I felt sick and tired when I tried to exercise, I had no energy after, I would need to lie down and rest.” This happens if your fitness regime is not backed up by good nutrition.

When we first make changes to our lifestyle, trying to eat clean and exercise daily from day one can be over whelming.  Also at the same time deal with food cravings, and most clients will go into a mini health crisis as toxins are trying to leave the body, suffer from headaches due to sugar and caffeine withdrawals. It is a lot to cope with when you first commence and can easily lead to the person giving up.

My general advice is to either, start with just getting into the routine of daily exercise; Making that small change can be over whelming for some, having to rearrange schedules and if you are not accustomed to early morning sessions or afternoon training. This may sound easy to manage for some, but in reality can be difficult and stressful during the transition stage.

My suggestion and I think preferably, commence first with changing your nutritional plan for a few weeks and then add your exercise regime.  In practise, once you have improved your nutrition, your energy increases almost instantly, within the first four days, you will notice a drastic improvement.  Your body will be ready energetically to commence exercise.  As soon as you commence your training, you will find your body will crave more nutritious food, it will have a hunger for healthy balanced meals.  Talk to anyone in the fitness industry and I know they will back me up on this.  The more you eat nutrient dense food that serves your body in a healthy way, the more your body will crave for healthy options and less likely turn to junk and processed meals.

On paper, this seems so easy and attainable for most.  Most likely, if you have led an unhealthy lifestyle for years and years, it can be very difficult to get on track.  The majority of my clientele know what they need to be doing, they are educated and smart also have endless information at their fingertips via google.  What they say they are lacking, is someone to be accountable to.    When you find the right personal trainer, with the right support, advice and consistency you can be back on track within three months.

This is a small price to pay for a life time of improved health!

Yours in health and fitness,

Ange x

Women’s Wellness

September 3, 2016 by Angela

Women’s wellness week is a time to focus on your health.   Here at Essential Body Personal Training we are consistently aware of women’s wellness, health, fitness and state of mind.

The 2016 Theme is ‘Am I Normal’.

Define normality?  Who states what is normal?  We do in our own minds!  The only rules to normality are the ones you put in place and accept.   Tall, short, round, slim, happy, sad, dark, fair, spiritual, atheist and the list goes on.

HeartAcceptance!

Accepting the body you are blessed with, accepting the situations you are in, accepting the relationships you have created.

Why do we have so much difficulty around acceptance?   Somethings are easy to accept and others we struggle with.   If only we knew the answer, I wish I had the answers.

What I do know and is very important to me, somethings we can control.  We can regain control of our health which leads to making our lives easier, also clear our minds for better decision making and ultimately be happier and content.  We can control what we choose to eat, how we choose to nourish our bodies.   Our choice of nutrition has a great impact on our lives, if we continually make bad choices our body’s rebel by becoming weak, by developing inflammation and can also have an effect on our hormones.  Often these bad choices lead to life threatening disease that is completely preventable, simply by making better food choices.

We all know exercise is the best form of anti-depressant.  So why don’t we make more time for fitness?   Simply walking 30 mins a day improves your well being.   Encouraging women to weight train improves bone density, increase strength and maintains muscle mass. The Australian Department of Health recommends being active preferably every day of the week.  Being active can be a combination of specific or coincidental exercise.  As we all know exercise greatly affects our state of mind and well being.

In support of Women’s Wellness Week!

For the month of September we will be sharing great specials and incentives to bring awareness to the importance of women’s health. 

At the commencement of each week we will post an offer, an opportunity for you and your friends to partake in your self-care.  An exercise routine, nutritional plan and recommended supplementation will assist you to a more balanced and healthier life style.

My Why?

To empower others to take control of their health, and maintain a healthy lifestyle.

  • To educate others to learn how to take control of their health via nutrition and exercise.
  • To encourage those to love and accept the body they are blessed with and be the best version of themselves.
  • To make an impact on my community and encourage many towards a healthier life style.
  • A healthy community leads to a healthy nation!

My desire is to provide you a way to reduce your stress, move away from anger, heal imbalances that cause disease and introduce you to the qualities of calm, harmony, balance, self-healing and meditation to improve the quality of your life.

Improving health, building confidence and restoring balance the holistic way.

Essential Body Personal Training for Total Wellbeing.

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Why Pilates?

June 1, 2016 by Angela

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  • Mat Pilates can be practised anywhere at any time
  • Suitable for all ages, genders and fitness levels
  • Creates body awareness
  • Enhances muscle control & isolation
  • Improves & controls breathing technique, increases lung capacity and circulation through deep breathing
  • Improves posture
  • Flatten abs
  • Lengthens & stretches muscles
  • Increases muscle strength without adding bulk
  • Improves back pain
  • Improves flexibility
  • Balances muscular strength on both sides of your body
  • Improves stabilisation of your spine
  • Rehabilitation or prevention of injuries related to muscle imbalances
  • Improves physical coordination and balance
  • Relaxation of your shoulders, neck and upper back
  • Safe rehabilitation of joint and spinal injuries
  • Prevention of musculoskeletal injuries
  • Improves concentration
  • Assists with stress management and relaxation;

So…Why not Pilates!

What we wish for…

June 1, 2016 by Angela

it's a shameDuring consult most women discuss they would like to achieve the following, and pretty much in this order.

  • Feel good and be happy
  • Flat stomach
  • To be leaner
  • Firm body
  • Improved posture

What does it take?

  • Commitment
  • Consistency
  • Nutrition
  • Exercise

How do I start?

  • Seek  one or two training buddies to support each other and keep you accountable.
  • Lock your training times in your diary; this will lead to commitment.
  • Keep track of your nutrition in a diary; this will make you aware of your unhealthy choices.
  • Simple exercise; start with 30 to 40 min light program, increase your intensity as your strength and stamina improves.

What next?

  • Start with achievable goals, look at a 12 month plan not a short term program that is difficult to attain.
  • Keep a sensible attitude towards balancing family, health and work.
  • Find a modality that you enjoy so it’s not a hard task.  Eg. Boxing, weight training, Pilates, dancing.
  • Keep it real.
  • Don’t be afraid to ask for advice from a qualified Health and Fitness professional.  They want to help you.

Encounters…

May 15, 2016 by Angela

63f9df794d6fa325e71a8c677388e734Have you ever thought about the people you meet and why?  As a personal trainer the majority I meet are wanting to transform some part of themselves, their body shape, fitness level and or general health.  I feel honoured and proud they have chosen me, I give my best to support and motivate them along their journey of transformation. The part I love best is the friendship developed, they become part of my tribe. No matter how far they may travel after the connection is made, they are always in my circle.  This past week has been a time of reflection due to the return of several clients, who had taken a pause from training.  I admit it caused a little heart flutter knowing they are placing their trust in me again to help them get back on track.   Thank you!

Change…

May 13, 2016 by Angela

health-is-not-about-the-weight-you-lose-but-about-the-life-you-gain-979292

 

When we start focusing on a healthy, radiant lifestyle, rather than our body shape and size, we may then start gaining the results we desire.  We must change our mindset to witness a change.

Cartwheels@50 – Attitude

July 21, 2013 by Angela

I have chosen “I’ve decided to be Happy, because it is good for my Health!”

Our attitude effects every area of our lives.  It determines your relationships, how you react to others actions, what sort of day you will have and ultimately the life you lead.  You have a choice each morning when you wake to feel optimistic and look forward to the blessings of the day or pessimistic and expect obstacles.   There is always a positive out of a negative, when one door closes another opens and so it goes.  If you choose a positive outlook and look for the bright side of things you can guarantee a happier and a healthier approach to life.  What do you choose today?

Cartwheels@50 – Why wait to feel great!

June 21, 2013 by Angela

EBPT-6864RExercise is a healthy addiction once you start a regular program.  You will see and feel improvements in your physical body including weight loss, improvement in mobility and flexibility. Your emotional body responds with the increase of endorphins which boosts your moods known as the ‘Happy Hormones’.  So why wait to feel great!!