Finding a workout partner will make all the difference to your training. Can’t be bothered going to the gym? It’s been a long day. You’re tired, hungry and just want to get home and put your feet up on the couch. You really can’t be bothered training. Running. Or just anything where you have to move! You are not alone. You need a workout partner Call a friend and ask them to train with you. Bribe them if you have to. Just don’t skip the session. Who knows, it may turn out to be fun! 4 Ways to get motivated 1 Find a new workout partner It may take some time finding the right person to train with you, as sometimes people can be unreliable and you definitely don’t want that! Ask around at work or your friends/family members. You’ll be surprised at how many people would be delighted to … Read More
How to get the perfect beach body
Take note of a few simple nutrition and exercise tips to get that beach body this summer. Summer has arrived! And with it may come a little less motivation to visit the gym or work out. Your nutrition might also have been left by the wayside during the silly season. No worries, here a few ways to to enjoy summer and keep your rockin’ bod! #1 NUTRITION! One of the first things I tend to notice in summer is that as soon as I wake up I’m already hot and sticky so I don’t really feel like having a hot cup of tea along with my oven toasted oats. And I’m sure you can all agree that you’d rather reach for the fresh cold ice cream over the can of tuna for a snack. But as I’ve mentioned in previous articles, such as ‘Lose weight through food substitutions’, there are ALWAYS great … Read More
5 easy ways to fit exercise into your day
Need more time to exercise? Here are a few easy and quick ways to sneak in exercise throughout the day. When you have an abundant amount of responsibilities, I understand that it’s hard to find time to exercise – but I can assure you there is time if you look for it! Whether you are a single mother of three under three, or a busy business owner, finding the time to exercise and devoting to it weekly is important for your health and wellbeing. So here is guide that may help you find more time to work out! 1. Good morning sunshine! Wake up 10 minutes before your usual alarm and fit in a quick little routine to get your day started on the right track (and don’t worry, you don’t have to do this everyday!). 10 minute morning exercise routine 60 jumping jacks 10 push ups 30 squat jacks 10 … Read More
How to have your Christmas cookies and eat it too!
Beyond Fitness Personal Training explains how you can indulge guilt-free during the festive season. We all know that Christmas is the most wonderful time of the year. But rather than just being a ‘one day thing’ we extend it to the whole month of December (which don’t get us wrong, it’s a great thing!). That also means a lot more delicious Christmas cookies, roasts upon roasts and much less gym time as we replace it with family/decorating time. So we’ve put together a few awesome ways to fit in some exercise and keep your diet clean, whilst still indulging in all those yummy flavours! Stay in the right tune with Christmas food! The main ingredients for all our delicious Christmas cookies are typically flour and sugar, right? Well there is a way you can still eat these cookies and not feel guilty about it! All you have to do is find a few replacement ingredients. Almond … Read More
Training idea: 12 Days of Fitness
Beyond Fitness Personal Training challenges you to get your fit on with these 12 training ideas for each of the 12 merry days of Christmas. On the 12th day of Christmas my true love gave to me: 12 squatters squatting (squats) 11 lunges lunging (lunges, each leg!) 10 push ups pushing (push ups) 9 sprinters sprinting (sprints) 8 Russians twisting (Russian twists) 7 mountains climbing (mountain climbers) 6 kettle bells swaying (weighted object swing) 5 jacks a jumping (jumping jacks) 4 wall holds (squat/wall hold) 3 squat jumps (jump squats) 2 jump step ups (double legged jump step up) 1 and a final end with a burpee! (burpees!) Training notes So for this workout all you have to do is complete each exercise for x20 reps 2-3 sets Make sure you get all of them done – at home, at a park, at the beach, or even in a gym! (If you … Read More
Training idea: Shopping List Interval Training Circuit
Want to get a lot done in little time? Want to burn away at that unwanted fat and promote muscle growth? Then interval training is the way to go! Beyond Fitness Trainer Ben Sortino explains how and why, and provides a 15 minute home bodyweight exercise program. Interval training involves exercises performed one after the other, with very little rest time in between. It is one of the most efficient ways to get that high intensity workout in such a short amount of time. Challenge yourself with the following levels: Beginner: To complete 1 full round of the interval training circuit Intermediate: To complete 3 full rounds of the interval training circuit Advanced: To complete 3 full rounds of the interval training circuit, with maximum reps for each exercise in a 30 second time limit It is important to ensure that a proper warm-up is conducted before beginning this interval training … Read More
Lemon and orange glazed ham
Who can resist a succulent leg of glazed ham during the festive season. This one is extra special with orange, lemon, and honey! Brought to you by Beyond Fitness client and chef-by-trade Emma Duff. Ingredients 5.5kg cooked leg ham 2 tbs whole cloves Juice of 1 oranges and 1 lemon 10 – 12 bay leaves Glaze Rind of 1 orange and 1 lemon , finely sliced 100g dark brown sugar2 tablespoon of honey 1/4 cup Dijon mustard Method Preheat oven to 190C. Using a sharp knife, score a shallow diamond pattern in fat, at 1.5cm intervals, without cutting into meat. Stud the point of each diamond with a clove. At the end of the bone on the leg cut about 5cm from the meat and pull back the skin and remove. Place ham in a large roasting pan. Pour orange and lemon juice over ham then pour 1/3 cup water into … Read More
Lose weight through food substitutions
Beyond Fitness Personal Training tells you how you can literally have your cake, and eat it too. All by simply tweaking the ingredients, and substituting them for better options. As we all know, nutrition is the main key to losing fat and keeping it off. It doesn’t really help when everywhere you look someone is eating a cheesecake, or digging into some deep fried chips, or even sharing a block of chocolate with some friends. Well we have some good news for you! You can literally have your cake, and eat it too through food substitution. Sugar Sugar is the first ingredient that comes to mind when we think of not-so-great ingredients. There are many different substitutions available for sugar, but choosing the right one is all up to you! Stevia (Natvia), agave, and honey are a few really good options. A personal favourite of ours is Stevia. Stevia is … Read More
5 Tips to get you through the silly season
There are more parties to attend at this time of the year than any other time. Although the community and fellowship is good, constantly eating party food doesn’t do much for our weight and stress levels. Here are a few tips and recipes to help you spread some healthy holiday cheer at this year’s festivities. 1. Snack before the party Going to a holiday gathering on an empty stomach is like asking for 3 servings of everything. 30-60 minutes before attending a party, grab a healthy snack like an apple and a handful of nuts. The snack will curb your hunger and help you from over-indulging. 2. “Mingle” all the way Make it a point to socialise with others at the party. Talk to some old friends. Ask your uncle how he’s doing. Listen to your boss tell his favorite story. Talking and mingling during the party is a great way … Read More
Checklist for better sleep
New research is showing that better and adequate sleep is an important factor in reducing stress, improving metabolism and boosting concentration. Personal Trainer & Osteopath Boris Lukin provides a few guidelines to help boost your sleep. Things that are known to improve sleep Regular exercise It is recommended to do at least 3 x 30 minutes per week It is best not to exercise in the 3-4 hours before bedtime. Set aside some “worry time” each day Write down any issues that are bothering or concerning you decide to leave those worries behind until tomorrow leave this for at least one hour before bedtime. Relaxation exercises Practice exercises such as: relaxation breathing exercises progressive muscle relaxation. Have a relaxing bedtime routine take a bath or a shower read a comforting book. Set the conditions for sleep Make sure: the bedroom is completely dark the mattress and pillows are comfortable the … Read More