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7 Easy Office-Chair Exercises for the Corporate Workplace

7 Easy Office-Chair Exercises for the Corporate Workplace 150 150 Aaron Smee

We all know that moving more is in our best interest. This is something that is told to all of us, and we all try to, where it is possible. However, sometimes there is so much work on that getting up and moving just seems like a painful exercise that will make our work take even longer. So, here is the solution; we have put together some easy to do exercises that don’t even require you to leave your chair (though you will be using it as more than a chair in some of these)!

You might be surprised how simple and effective an office chair-based workout can be! Aim to perform each of the following exercises in 2-3 rounds of 10 reps per exercise.

Exercise 1: Chair Squats
Stand with your feet shoulder width apart, toes pointing slightly outwards. Move so your weight is in your heels and your glutes and hamstring muscles become tight feeling, making sure your knees come outwards in line with your toes. Ideally try and tap your bum on the seat which acts as an excellent guide to check if you are going deep enough.

Exercise 2: Chair Dips
I’m going to start this one with a warning – if your chair has wheels, and is prone to rolling away, please be careful here! Place your hands beside your hips on the chair, facing outwards. Put your feet flat in front of you. If you want a challenge, you can move your feet further away or keep your heels down only instead. As you lower your body using your arms, try to keep your back close to the edge of the seat.

Exercise 3: Chair Elevation Lunges
Place one foot with toes down in the middle of the seat. Make sure the other foot is planted with your knees behind your toes. If you don’t feel balanced, move your floor foot accordingly (be careful) or move over to a wall for extra balance. A good tip if you struggle with this: keep your feet hip width apart. Also, you can kneel into position before standing up. Once into position, lunge by keeping your chest upright or “proud”. Once again, making sure the front knee is tracking well behind the toes.

Exercise 4: Chair (or desk) Push Ups
These variations of the push up are both a progression (chair) and a regression (desk) from the standard push up, so will have a different difficulty to the standard push up, performed on the floor. For both, the push up movement is effectively the same, the only difference is where your hands or feet are. For chair push ups, both feet with toes down are placed onto the seat, with your hands positioned outside chair width. For the desk push ups, your hands will be on your desk, and your feet on the floor! From here, everything is done the same way you would normally do a push up! For more effect on the back of the arms or triceps than your chest, place your hands just outside your body width. Make sure to breathe out as you push back up!

Exercise 5: Chair Sit Ups/Crunches
This sit up or crunch variation forces you to engage your core properly without cheating.
Place both of your feet on the seat, and hands are placed behind your ears (no pulling on your neck!). Lift the upper half of your body as high as you can without “throwing” your body up. Aim to keep your lower back pushed into the ground the entire time here!

Exercise 6: Chair Hip raises
Another exercise progression from the floor-based exercise with the added instability of the office chair acting as a yoga/gym ball. Place your feet on the ground, and your upper back onto the chair. The aim here is to start in a position where you create a straight line from your shoulders to your knees, with a right angle in the knees. From here, you will slowly lower your hips towards the ground, focusing on keeping your core muscles and glutes engaged the entire time. You will be going as the to the ground as you can without feeling like either of these muscle groups have relaxed. From there, you will raise your hips up again, focusing on the glutes doing all the lifting. Lift up until you have that straight line from your shoulders to knees again!

Exercise 7: Chair Hamstring Leg Curls
This exercise combines hip raises with the added benefit of your roller office chair acting as a stability ball! A word of warning for this one; you are definitely going to feel this one working! For this exercise, you are going to be in the opposite position to the Hip raises; your heels will be on the seat this time, and your shoulders on the ground. To start of here, you will be raising your hips off the ground to engage your core, glutes and hamstrings. Keep your hips fairly close to the ground here, both for safety and for helping to keep the right muscles engaged (we don’t want your lower back to start helping here!) From this position, slowly and gradually pull your roller chair towards you with your heels. Once you have come in as far as you can, slowly push it away again until your legs are nearly straight. That’s one rep!

There you have it! If you can fit this routine into your day 1-2 times a week, you will start to notice a huge difference! As I mentioned earlier, I understand that sometimes the workload that some people have can make stopping and exercising seems like something that is just going to make the day drag on for longer, but in a lot of cases, the exact opposite happens; the exercise will help increase blood flow to your brain, which will help you to feel more alert, and concentrate better! This can result in you finishing your work faster than you would have if you hadn’t taken the break at all!

The other alternative, which is the one that I prefer, is starting your day with a workout! If you get up just 30 minutes earlier, you can get through a good training program before you even start work! A Personal Trainer will be able to assist you in getting the most out of this 30 minutes as well!

Give it a try! If there is anything here that you aren’t sure of, we are happy to help! Just head over to our contact page and either shoot us an email, or give us a call, and we will see what we can do for you! Otherwise (if you still aren’t sure!) you can head to Google and search something like personal trainer near me and see who comes up. But as a hint, if you are anywhere near Bowen Hills, it will be us!

8 Easy Ways to Feel Great and Productive in the Workplace

8 Easy Ways to Feel Great and Productive in the Workplace 150 150 Aaron Smee

We all want to feel great. It’s a simple fact of life, no one wants to go around feeling sub-par, or bad (at least you wouldn’t think so!). There are lots of ways that people can make a start with feeling better, and a lot of these then lead on to better productivity. These don’t even need to be big things; you may already be doing some of them on a daily basis!

Here is our list of 7 easy ways to feel great and productive in the workplace!

Climbing the stairs instead of taking the lift – Increase your step count with some incidental exercise. In buildings where it is possible, this is a great way to get your heart rate up a bit, and in many cases (as long as you don’t have 20 floors to travel), it is actually faster than taking the lift!

Going outside to grab some coffee or lunch instead of asking your office assistant or using delivery services – Enjoy the fresh air and some sunshine. Now, I know a lot of people reading this may not have an assistant to get them their lunch (I wish I did though, that would actually be great!), this still definitely applies. Even if you have packed lunch, take it for a walk up the street to a park, and eat there. Your afternoon will be much better because of it!

Pacing back and forth in your office space to take phone calls instead of staying chained to your desk – Not only a good excuse to move, but this can help with concentration and/or nervousness. This one is pretty self-explanatory; if you don’t need to be sitting down to take the call, why not get some laps in! If you have a space to yourself, you could even make a game of it, to get the most number of laps in 1 call!

Setting a timer or reminder to take a walk every 30 minutes or hour to get a glass of water instead of being tempted by the office vending machine – Make use of apps and technology for positive reasons by developing some good habits such as keeping well hydrated. Again, this one is pretty self-explanatory. It is not only important to be getting up and moving every half hour or so, but it is also very important to be regularly drinking water, to help everything in your body function properly!

Stretching while seated instead of sore/tight muscles – Your lower back, neck and shoulders will thank you for it. Sitting for long periods will inevitably make you tight, and often sore. Stretching any relevant muscles here will help release that tension, which can often be a distraction, in a bad way!

Using a standing, adjustable desk instead of a regular, normal desk – Alternate standing and sitting for each work task throughout the day. These are slowly becoming more popular, and that is a great trend! Standing while working, while it may seem like it would just be a distraction, actually helps to increase the blood flow around the body, and helps keep muscles working to burn a few more calories than if you were sitting down.

Inflating a yoga/stability ball to use as a seat instead of an ergonomic office chair – This will promote you to engage/activate your gluts, hamstrings and core muscles to activate and keep your posture upright. If you can’t get a standing desk, this is your next best option! While it may not be quite as comfortable as a reclining chair, a stability ball will help you keep most of the muscles in your lower body engaged, which will in turn help to keep your energy levels up, and burn more calories!

Train with one of your local personal trainers in your lunch break – It may seem like leaving the office completely will take too much time out of your day, but trust me when I say that breaking the day up with a lunch time training session will help to not only feel much better throughout the day, but also get your work done faster! Just Google “Personal Trainers near me” while you are in your office to see who is close by! Or even better, head to our Contact Page and get in touch with us!

So there you have it, our list of 8 easy ways to feel great and productive in the workplace! How many are you doing already? Were you hitting all of the things on the list? If so, great work and keep it up!

 

Why losing weight doesn’t need to be difficult

Why losing weight doesn’t need to be difficult 150 150 Aaron Smee

Losing weight can be as easy of difficult as people want to make it. While I understand that it is definitely “harder” for some people to lose weight than it is for others, we all need to do the same things to get the desired result. More often than not, the reason someone is or isn’t having success with losing weight is their diet. There is so much conflicting information out there on what is the “best” diet for weight loss, and to be honest, I personally think half of it is specifically designed to make it seem harder than it really is. Eat this at this time, don’t eat this at another time, unless you have done this and this and this beforehand. It really doesn’t need to be that difficult!

While I have done a blog in the past outlining a few different ways to improve your diet for results, what I really want to focus on with this is what I focus on with all of my clients; that is limiting the amount of carbohydrates in your diet, and how that will help to lose weight!

Now, before I go too far into this, I want to say straight up that this isn’t Keto, and it isn’t some crazy Atkins diet. It is simply limiting the intake of carbohydrates that you have across the week. When doing this, almost everyone that I work with gets great, and very fast results. The simple version of why this works is that when your body is being given sugar (carbohydrates), it will generally always use that as an energy source before using fats. Even if the food you are eating says “low sugar” or “no added sugar”, treat any carbohydrates that are in it as sugars, because that is effectively what they all break down to in some form once your body digests them. What this means is that every time you eat those carbs, your body goes “yay free energy, lets stop trying to use body fat as energy now, this is easier!”.

This effectively stops your body from burning fat, and instead puts it into a “fat storing” mode. Now, I probably don’t need to go much further on this for you to realize how this is going to negatively effect your weight loss! On the flip side of this, once your body has run out of sugars to use for energy, it will transition into using fats instead. I did say that the type of eating I recommend isn’t keto, but it uses some of the same principles. The idea behind both is that you are limiting your carb intake, so that your body is basically forced to use fats for energy. The big difference is that where Keto is based around a high fat diet, what I do is moderate the amount of fats – there is no focus on having more or less, just whatever happens to be in the food you are eating.

Once you cut back on the carb based foods, you will find that the replacements are all higher protein and fat based foods anyway, so fat intake will usually increase regardless. This is not a bad thing! Once your body has transitioned into using fats for energy instead, most people find that their energy levels increase massively. This is because fats have more than double the amount of stored energy per gram as carbs. While it does take more energy to break fats down on the bodies behalf, the net energy result is still greater than the result from the carbs.

Now, as far as what types of foods I recommend to people, it is fairly simple; limit the amount of grain and starch based foods. That’s it. That means rice, wheat, corn and potato (along with a few other less used grains). Along with that, I also recommend limiting fruit intake, because most fruit is also quite high in sugar (yes, they have a lot of good in them as well, but most of that can be replaced with vegetables). Once you have done that, you can more or less eat whatever is left (within reason). If you are still not sure what you should be doing, or are stuck for inspiration, I am here to help!

If you head to the link below, you will find a FREE recipe book with 35 recipes for breakfast, lunch, dinner and snacks. All of these recipes fit into the type of eating I recommend, and will help you achieve your results!

FREE RECIPE BOOK HERE!

The journey to becoming a business owner!

The journey to becoming a business owner! 150 150 Aaron Smee

I need to start this by saying “WOW, that was a journey!”

I have officially taken the jump opened my own business premises – going from a Sole Personal Trainer to a Studio owner! I wanted to go back to the start of this journey, because to some people, this may have seen like something that happened completely out of the blue!

About 6 months ago, I made the decision internally that if I really wanted to grow my business, and eventually have something that I could step away from and still make an income, my own premises was the answer. While I did try to hire trainers a few times in a commercial gym setting, for whatever reason, it just didn’t seem to work out. There was always that voice in the back of my mind as well that was saying “you can’t have people working in your business without you here, because people will convince them that they are better off on their own”. While this most likely isn’t true, it was always there in my mind.

So I started looking for spaces. There were plenty that would have fit but weren’t quite right. There was one that would have been perfect, but I unfortunately had some slightly dodgy real estate agents, who made the process much harder than it needed to be and ultimately pushed me away. I had been looking for quite some time, when a space came onto my radar again. I had seen it online previously, but for whatever reason, decided that it wasn’t right. Thankfully, this time round the agent was persistent (in a good way!), and he eventually got me in to take a look at the place. I knew then that this was where I was going to run my business. To give you a bit of an idea though on how it actually looked, it was pretty basic:

From seeing the space, it took me only a few weeks to do my research on the location, and the surrounds to know that it was going to be a good fit for me, I set things into motion to make this space a gym.

The flooring was the first thing to go in, because once the equipment was in, that part was going to be painful. To be honest, it still was painful to an extent, because each of the tiles was ~12kg, and didn’t like moving once they were on the carpet (lots of kicking and shoving to get things right!). However, it turned out pretty well, as you can see!

Already looking better!

From there, it was time for equipment to come in! Thankfully it all arrived in pieces, so I could get it all through the front door. Unfortunately, it all arrived in pieces.. so I had to actually put it all together!

It came in lots of boxes!

The construction process took me around 20 hours, but its all done now! The finished product is a space that looks like a great gym!

Its now a gym!

After the opening on the 15th, the plan is to go into overdrive with getting in front of new faces! It is my hope that within 6 months of opening, I’ll have myself plus another trainer working basically full time, with the aim to then hire a second trainer towards the end of the year! As long as I keep following systems that have been put down for me, there is no reason why this can’t be the case either!

On that note, if you have been on the fence for a while now about making a change to your health and fitness, now is your chance! If you contact me, you will get a free Private Training session, as well as a week of free Group Training!

https://newstartpt.com.au/contact-us/

Update as of February 2020!

It has almost been 1 year since I officially opened the doors of my Personal Training Studio, and to be honest, it has gone extremely well! While there were a few hurdles last year, everything is falling into place! The business is steadily growing, and we are becoming more and more known in the local area! I have a small team now working alongside me, and we are all working together to make this studio a success!

The biggest takeaway that I have from the last 12 months here is that none of this would have been possible on my own! I have the team of trainers to thank for their support, but even more than that, I have the clients of the business to thank, because without their support, we would have never been able to keep operating!

Update as of August 2020!

We are still kicking along, and stronger than ever!

The COVID19 pandemic has hit a lot of businesses hard, especially personal trainers and gyms. The important thing for anyone that made it through, and probably the key factor to any businesses that are still running, has been the ability to adapt – being able to transition from personal training in a studio space to running online personal training, or training people outdoors (for places where that was allowed and a viable option!). More than that though, forming a good community with the clients of our business has been the key! It’s easy enough to see the businesses that didn’t do that, because they are gone now. At the start of the year, if you searched personal trainers near me in Google, you got pages and pages of results. Now you get maybe 1 page. It is a shame that so many businesses have not made it this far, but it really shows just how important the community aspect of a business is!

We are looking forward to continuing on strong, and know that we are only going to succeed!

New Start PT’s Top 5 Tips To Complete Your Fitness Resolutions

New Start PT’s Top 5 Tips To Complete Your Fitness Resolutions 150 150 Aaron Smee

Its that time of year again when people set their goals and resolutions for the year. I hear a lot of “New Year New Me” type things being said, which is a great way for people to set themselves up for achieving new things. Sadly though, when it comes to fitness resolutions, the number of people that drop off or decide that “it was too hard, maybe next year” is a lot higher than the people that make it all the way through. These people go through the same internal battle every year, with the goal to lose weight and get fit just getting pushed back every year. This is something I hate seeing, and want to help stop. Below are the top 5 bits of advice I can give people for staying on track and achieving their goals!

Set small goals

Most people set out trying to achieve their ultimate fitness goals. I don’t blame them, I like to have the end in mind and go for it! The problem with this though, is that this end goal is the reason half the people stop. Wanting to lose 30kg, for some people, is enough to make them second guess and think that it will be too hard. And to be honest, 30kg does sound like a lot of weight to lose. But losing 5kg every 6 weeks doesn’t; it sounds very achievable, and I know that almost anyone can do that if they set themselves up correctly. From there, it is just a matter of setting the 6 week goal at the end of each 6 week block. Before the year is even three quarters through, the 30kg will have been lost!

Reward yourself for staying on track and hitting targets

There is nothing worse than craving certain foods but having it in the back of your head that if you cave in, the resolution is over. While constantly caving in to bad foods will most certainly make it difficult, and in some cases, yes, impossible, breaking out every now and then won’t. In fact, rewarding yourself after you hit targets will actually make it easier to keep going. Think of it like this; you love eating pizza, but you know that if you do that once a week, you are going to ruin your hard work through the week. But, if you set yourself the goal, like above, that once you like 5kg, then you can eat a whole pizza, then it won’t be a problem at all! Once you have finished and enjoyed that, or whatever your particular craving is, you can re-set the goal that your next reward is in 5kg! Doing this will make each small target from above even more rewarding when you reach them!

Lock into something for at least 12 weeks

While the above two points work well for someone who is self-motivated, not everyone is blessed in that department. For those that aren’t, committing to something via a minimum term can also work very well. The first 6 weeks for most people are the hardest, because that is the time when it is all about setting a new routine. If those routines aren’t stuck to, then they fall by the wayside very quickly, and old habits creep back in. When you are “forced” to stick to new habits, they soon become very easy to stick to, and sometimes even easier to maintain than the old ones!

Have someone that keeps you accountable

While some people are fine on their own with training, there are others who are constantly in the mindset of “I need to have a personal trainer near me at all times or I won’t succeed”! Everyone can start off with this working with a friend! If you have a friend that is also wanting to get fitter or lose some weight for their resolutions, then joining up with them will work wonders for staying on track! Each person can help keep the other accountable to keep pushing through when motivation starts to decline. Even more so, when you go out together, you will be there to make sure the other doesn’t ruin their hard work!

Now, what works even better than 1 friend to keep you accountable? Lots of friends all working together to get great results and keep each other accountable! Groups of friends training together often get much better results, because of the above reason, but also because there will almost always be someone in the group who gets more competitive and makes everyone push harder!

Train with a Personal Trainer

I left this one until last because I wanted to put a special emphasis on it. While all the above tips work great for 99% of the population, there will always be some people who just can’t make it happen. Seeing the right trainer helps people get results much faster, because the trainer knows exactly what each person needs to be doing to achieve their desired results. I have personally seen plenty of people who achieve their goals within 12 weeks, and go on to set and achieve new goals that they didn’t even would be possible for them when they first started out. To help even further, while some friends would feel bad about harassing someone for not showing up for a training session at 5am, I can guarantee a Trainer would not, and will make sure that if it happens once, it will be the only time. To find a trainer that will be good for you, start with what you want to achieve, and in what setting. Once you know the answer to the above questions, Googling something like “personal trainer near me” or “personal trainer Bowen Hills (or whatever suburb you are in)” will give you a good list to start looking through!

So there are my top 5 tips for staying on track. If you have already tried the first 4, and still haven’t reached the weight or fitness, then get in contact. I can guarantee that this will be the last year you need to make the resolution to lose weight and get fit!

https://newstartpt.com.au/contact-us/

How Healthy Is Your Diet For Weight Loss?

How Healthy Is Your Diet For Weight Loss? 150 150 Aaron Smee

One question I ask everyone that I see is “how is your diet?”, because no matter what their goal is, diet is going to be important. The response that I get from almost everyone is that they eat healthy, however, once they tell me what they are eating, it is quite often not the right sort of food for what they want to achieve. Providing your body with the right nutrition for your goal is just as important as the right training, and the difference between getting diet right or not is massive. It can literally be the difference between achieving your goal or not! Sadly, most people don’t really know what the right diet is for their goals. And even more sadly, there is so much mixed information (and misinformation), that it can be very difficult to find the right diet, even after extensive searching. The fact that there is an entire industry built around this misinformation means people quite often go down the wrong path without even knowing it.

To help make things easier, I have put together a list of my 5 diet best tips for losing weight, and how each of them will benefit you in your own weight loss!

 

  • Don’t Under-Eat!

This may sound counter-intuitive to losing weight, but eating less food will actually do you more harm than good in the long run! While you will notice initial weight loss results, eating less will slowly reduce your base metabolism, making your body burn less energy across the day. This is why restrictive diets often get “plateaus” in weight loss; you cut calories and lose weight until your body slows down to match the cut, then it balances out and you no longer have a calories deficit. The only way to lose more weight in this way is to keep cutting more and more calories, which will eventually result in a rebound, and a lot of the weight coming back on again.

  • Don’t Skip Breakfast!

Skipping breakfast is one of the most common things I hear from people, and it is one of the worst when it comes to losing weight. When you first eat in the morning, it is like you are turning on the furnace with your metabolism. The longer you take before having your first meal, the longer you spend in the slow, non-burning state. For this reason alone, it sounds like a no-brainer to make sure you are eating something when you wake up, because it will allow your body to burn more calories, and will give you more energy throughout the day! Further to this, skipping breakfast can lead to mid-morning food cravings, which can often result in eating the wrong foods!

  • Eat More Frequently!

As I mentioned in the last point, when you eat something, your metabolism spikes up in response. The flip side to this, is that it will then slowly reduce again until the next time you eat something. Eating more frequently gives your metabolism less of a chance to slow down, and will help it to stay up across the day. Some studies even indicate that doing this over a prolonged period (6+ months) can actually slightly increase your metabolism!

  • Limit The Amount Of Carbohydrates You Are Eating When Not Training!

OK, so most people have probably been told that carbohydrates are “bad” when it comes to weight loss. This isn’t necessarily true, however, if you are eating them when your body doesn’t need them, your body will store more away as fat. To combat this, try to time your carbs to times that are before or after training, especially strength-based training. During these times, your body does need the extra carbs, and will use them both for training energy and recovery!

  • Allow Yourself To Have “Cheat Days”!

Following a strict diet is great and all, but if you don’t allow yourself to relax from it every now and then, blow-outs will happen and ruin the hard work! I like to tell people that if they do the right thing 80-90% of the time, and the results are coming in as they want, then they can do whatever they want for the remaining time. For most people, this is doing the right thing Monday – Friday, and then relaxing on a Saturday night. This also helps to stop your body getting “too used” to the diet and adapting to it.

 

While there are lots more different things that people can do to help increase their weight loss, I find that these 5 tips are easy to stick to, and can really help most people! Having variety in your diet is also important, especially if you aren’t getting everything you need in 1 meal. I have put together a full weight loss recipe book, with 35 different recipes for Breakfast, Lunch, Dinner and Snacks. If you want a copy, simply contact me on aaron@newstartpt.com.au and I can send you a link!

The Benefits of Exercise for Mental Health

The Benefits of Exercise for Mental Health 150 150 Aaron Smee

While the physical benefits of exercise are generally the most commonly thought of, and the most noticeable, it goes much further than that. The benefits of exercise regarding mental health are just as good, and for some people, even more of a necessity. When you exercise, your body will release endorphins, which will make you feel good! Now, most people don’t even notice this in comparison to how they are physically feeling, but it is there. People who exercise more regularly will get a better and better effect from this and will generally feel much better mentally than those who don’t exercise regularly. On top of this, they will also generally have more energy, sleep better, remember things better and just be overall more positive.

On a normal, healthy level, this is a great thing to have.

What is even better though, is the positive effects that exercise can have on the mental health for many of the more common mental health challenges. Studies have shown that exercise can be very effective in treating mild to moderate depression. In fact, after half an hour, similar results have been found with exercise compared to antidepressant medication. The big difference though, is that exercise doesn’t come with the side-effects and downsides that come with medications. To further strengthen this, it has also been shown in the past that exercise can prevent these people from relapsing into a state of depression, once they have gotten themselves out of it.

There are a few different ways in which exercise is beneficial here. On top of the endorphin release mentioned earlier, there is also signs of neural growth in the brain after regular exercise.

Exercise has also been shown to reduce the effects of anxiety and stress. The increased blood flow around the body through increased heart rate helps to get more oxygen to the brain, allowing the body to relax better and have more energy. Once your body relaxes more, it allows your mind to relax more! To add to this, as mentioned a few times already, the endorphin release that occurs during and after exercise is an effective combatant to the hormones which are creating the anxiety and stress in the first place!

Going down a different direction, exercise has also been shown to help improve the symptoms of things like ADHD. At the same time your body is releasing dopamine, it is also sending out a number of other hormones, including dopamine, adrenaline and serotonin. These are all directly affect our level of focus and attention. Having a higher amount of these in our system has been shown to have a similar affect to medication as well.

These are just a few of the “more common” mental health challenges that people have. The mental affects of exercise are so great that, where possible, it should always be included in a persons treatment for recovery in any type of mental illness

Exercise and Osteoporosis

Exercise and Osteoporosis 150 150 Aaron Smee

Throughout our entire life, our bones are always changing. As we get older, this can lead to our bones becoming weaker, often referred to as osteoporosis. To put things into perspective, there are currently over 4 ½ million Australians over the age of 50 have poor bone health. However, a diagnosis of osteoporosis doesn’t need to be a permanent change towards more constant breaks and bone injury. There are plenty of different types of exercises that can help reduce the effects of osteoporosis, and in some cases even reverse them! To tip tings in the favour of exercise even further, exercising during your younger years (before 50’s!) can actually result in healthier bones as you get older!

As we grow up, from young children, to teenagers, to young adults and further, our bones are constantly developing. Our bones are at their strongest from our early twenties, through to our late thirties, but then from around 40 and onwards, they begin to weaken. However, this onset can be delayed considerably by exercise! Bone strength is important as stronger bones break less often (obviously!). When we exercise, and move in general, we put forces and stress on our bone structure. Like with our muscles, our body will react to this stress by depositing extra calcium and minerals. This will increase their strength and make them more resistant to stress in future.

Now, all exercise is going to be beneficial for this result, however, weight bearing, and impact-based exercises are going to be the best! This includes almost all types of strength-based training, but also includes plyometric exercises like jumping, skipping and running. Along with these, boxing is also an excellent exercise for increasing bone density, especially in the arms and shoulders (as that is where the impact will be putting stress in this case). Including a mix of all of the above will give he best result, as your body will eventually get too good at protecting against certain types of stress, and they won’t give as good a result.

Regardless of your current fitness level or age, a qualified Personal Trainer (especially one with a relevant health degree) can guide you through what exercises need to be done to increase your bone density. This can be augmented with a training program, which will include exercises that are easy to do on your own. The best thing to do to begin with, however, is get in contact to organize a health consult. From there, the best course of action can be taken to improve your overall, and bone health!

Neck Pain In The Office

Neck Pain In The Office 150 150 Aaron Smee

Something which is common these days, as I’ve mentioned before, is bad posture in the workplace. One of the more annoying things this can lead to is neck pain! While other things can be playing a part in this, poor posture and muscle imbalance is the cause for this most of the time. The good news here though is that these are both quite easy to fix!

What I have done this time, as it was going to be easier than typing everything, is I have made a video, explaining a few easy things to do to help reduce neck pain! The best part is you can do these without even leaving the office, so if your neck starts bothering you, stand up, and give them a go!

https://www.youtube.com/watch?v=sLDO53dXYwU

Six Weight Loss Tips For Men

Six Weight Loss Tips For Men 150 150 Aaron Smee

For some men, weight loss can seem like a daunting, and drawn out journey. If you aren’t really sure where to start, it can be quite intimidating! While seeing a Personal Trainer is, in my opinion, the best way to reduce the waist size, there are still plenty of things that you can be doing on your own that will make a great start!
Here are 6 easy things for men to do that will help in making a noticeable difference in your own weight loss journey!

1. Cut down on alcohol!
Alcohol is generally pretty high in calories, but that is only half the issue. While the alcohol is in your system, more foods will get converted into fats, as that is the easier task for your body to do while focusing on removing the alcohol from your system!

2. Throw in some short, high intensity exercise into your week!
High intensity interval training (HIIT) is a great way to burn off lots of calories in a short amount of time! This can be as little as sprinting flat-out for 60 seconds twice a week on an indoor bike. Findings by Abertay University in Dundee suggest that older men lost 1kg of fat in two months by doing this!

3. Use the stairs at work instead of the elevator!
Walking up stairs is an excellent form of exercise! If you have stairs at work, you can get in some incidental exercise by choosing them over the elevator (and half the time you will get where you want to go faster anyway!). Studies have found that climbing 55 flights a week can cut the risk of dying early by 15 per cent, and lower your cholesterol within weeks.

4. Start a weight training program!
We have all heard the saying “Muscle burns fat”. While this isn’t necessarily true, it can be said that muscles will burn energy while they are moving, and the more muscle you have, the more there is moving and burning fat. Muscle mass in most men peaks around the mid-twenties. As you get older, this will slowly decline if you aren’t doing something to stop it. Resistance training is by far the most effective means of arresting this fall. Working alongside a Personal Trainer will help you to safely train at a high intensity here!

5. Stretch when you would otherwise be sitting down and relaxing!
Not only does stretching help reduce muscle and joint soreness, it also increases blood flow to your muscles. This allows more nutrients to get where they need to go and will help you feel better in no time! This is extremely important when trying to lose weight, because feeling sore and tired all the time is a sure-fire way to discourage people from continuing. Even though it is important, this is one step that a lot of people skip over. This is another advantage of seeing a trainer – a partnered stretch will allow you to get a great stretch, without you having to do anything! On top of that, a good trainer will ALWAYS make sure to include a stretch, so you don’t even need to remember to do it yourself!

6. Make sure you give yourself enough time to properly recover!
Let’s be honest here; you won’t be able to train as hard or as often as you did when you were younger. As you get older, your bone structure and cartilage will get weaker, and it is important to be fully recovered from each training session before going again, to ensure you don’t damage yourself. Don’t feel guilty about only training once every few days, as this will be plenty to begin with to get the weight moving! Try instead to take part in some active recovery like walking or swimming! If you don’t like walking or swimming, and aren’t sure what else you could be doing, make sure to contact your local Personal Trainer for some more ideas!

 

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