Karen is just one of our members who has an inspiring testimony. Working with people like Karen achieve their goals is exactly why Lifestyle Fitness exists. We’re here for you and want you to know if you set your mind and heart to getting fit we will help you to achieve your goals; whether these are to lose weight, bulk up, tone up or just to get fit.

Be sure to check out our latest edition of InTouch for Karen’s full story along with nutritional information, health and fitness tips, and some great quick and healthy recipes.

Lifestyle Fitness Oztag team wins Grand Final

 This summer saw the inaugural Lifestyle Fitness Oztag team take the field. The team was made up of a mix of members from Lifestyle Fitness, young guns and first time players. For those of you who don’t know, Oztag is a modified game of Rugby League, where the contact and “tackling” is replaced by “Tagging”. Tags, worn on the sides of the shorts with Velcro, must be removed to affect a tackle. 8 players a side on a full half field. Full 10m rule, with grubber kicking allowed on the last tackle. The St. George comp is played every Monday night at Tempe Reserve. There are both a Men’s and a mixed division (Guys and Gals)

The Lifestyle Fitness team had a fantastic first season. Sneaking into the semi final, winning a tough game 8 – 6. Then pulling out their best performance of the season in the Grand Final to run out convincing winners 6 – 2.

After a nervous start, kicking the opening kickoff out on the full, the Lifestyle Fitness team were under heaps of pressure, defending 6 consecutive sets before they touched the ball! Composing themselves they managed to go into the halftime break with a slender 2 – 1 lead and not much petrol in the tank after the entire first half defense. The team dug really deep in the second half, picking up the tempo defensively and scoring some fantastic length of the field intercepts and a couple of slick passing moves.

The guys all had a fantastic time this season, made some great new friends, learnt some new skills, and had so much fun that they have decided to enter the team into the Autumn comp as well.  Big thanks go out to all the guys for their commitment and performance. Also to Rick from Sports Therapy & Rehabilitation at Lifestyle Fitness Carlton for organizing the team and shirt sponsoring also.

Oztag is another fantastic way to keep fit in a competitive team environment! Any members interested in playing in the upcoming Winter competition contact Rick @ Sports Therapy & Rehabilitation (Lifestyle Fitness Carlton) on 0411825399 starting April. Remember, there is also a mixed division for any of the female members that want to try something new to keep fit.

 Men’s Grand Final

Mon 23 Jan, Tempe Reserve, Referee- Arthur, Crowd- 15

Lifestyle Fitness 6 defeated Aesthetics Squad 2

Lifestyle Fitness – (David 3, Rick, Dylan, Dean)

A daily workout is beneficial in many ways. Read about some tips to help make exercise an integral part of your lifestyle.

Most of us are too caught up with work and household chores to even consider taking some time off to exercise. However, research has proved that a regular workout is the key to restore flagging energy levels. It also improves an individual’s overall health in addition to giving you a feel-good effect. Here are some ways to make exercise a daily routine in your life.

Make a commitment

Once you decide to start exercising regularly, do not go back on your decision. It will be tough initially but you will soon get used to exercising everyday. Treat it as a promise you have made to yourself and keep to it. Try and exercise even if you are not ‘in the mood’. If you keep putting off your workout every time by making excuses, you will be less likely to be able to make exercising a regular habit. Remember that exercise boosts the release of natural chemicals called endorphins in your body. These endorphins are responsible for improving your mood when youdo not feel at your best.
Devise a schedule and set goals

Exercising can be easier if you are looking to achieve a particular target. For example, perhaps you want to lose a few extra inches around your middle. Or maybe there’s a pair of jeans in your cupboard that you would love to be able to fit into. If you have a clear goal in mind, you will often find it easier to motivate yourself to exercise.

Attempt to fit your workout into your daily schedule. If you maintain a planner, make a note of your exercise time in it. This way you will have a constant reminder to exercise. Also, make it a point to stick to yourworkout schedule. If you find that your work and chores do not allow you enough time for a full workout, break it up into half hour or fifteen minute sessions.

Start small

Initially, you will not be able to adapt to a high energy workout. After all, your body has to first get used to the new exercises it will be put through. Your workout should initially consist of simple exercises that will not put too much stress on your body. Also, be realistic about your expectations. A light intensity workout for 10-15 minutes is good enough to begin with. As your body adjusts to the exercises, you can start increasing the difficulty of the exercises. Consequently, you can also increase the time you spend on yourworkout.

 Find a partner

Exercising alone can get boring after a while and cause you to lose your motivation. It is also a big reason why people give up on their workouts after some time. Prevent this from happening by finding a partner to exercise with. If possible, try to exercise with someone who has the same goals as you. This will make it easier to co-ordinate workouts and share tips as well as stay motivated.

Make a sincere attempt to exercise on a regular basis even if you find it difficult. Remember that the end results will be worth it.

Why do it, when you know what’s coming?

You know about the turkey, the stuffing, cakes and alcohol, so prepare yourself for what’s ahead so that when this tsunami of over indulgence ends, you want to have gained  no more than 2kgs, not five, or ten.

Here’s a list of six action steps you can take starting today if you have any hope of winning the battle of the holiday bulge and stop over-eating

1. Before the official start of the New Year, get on the scale.
Mark down your weight, and set a goal to not be more than 2kgs above that weight come February 2012.

You may be thinking, why accept any weight gain at all? That’s simple: because it is better to give a little than to just ignore all these added calories, or worse set the unrealistic goal of not gaining an kilo during the holidays. Just give yourself that degree of latitude.

2. There is no more important time of year for exercise.
Go walking down the block and back, going to the gym, or doing sit ups at home. The best way to address the extra calories that are coming on is to plan on burning some extra calories to balance them out.

3. Make your own list of what you want to eat and what you want to ignore.
For example, save those dessert calories for the really good stuff. A fruitcake is probably not on the list, but if you love that chocolate pecan pie, have a piece and enjoy it totally. It’s the holidays, not a season of fasting, so plan on enjoying those foods that you truly enjoy and do it without the slightest sense of guilt.

4. Portion control wins the big points.
There’s a great deal of difference between one big scoop of stuffing and three. Be very mindful of the portions you consume. Mindless eating is what you are most trying to avoid. Savor the flavors and enjoy all the treats in smaller, more carefully selected portions.

5. Eat smart. Avoid  “air calories,” such as bread and biscuits.
They do next to nothing to satisfy your appetite, but they burden you with needless calories. Excessive drinking is the other way to throw on needless calories. Whether it’s too much wine, beer, or simply Coca Cola, it’s not truly satisfying, especially when there are so many really good things to eat.

6. Most of all, enjoy the love and special gatherings of the holidays.
Not everything we do needs to be an indulgence of food, we can also open our hearts to feast on the warm glow of being with family and friends during this very special time of year.

Have a safe and fun New Year

All the best for 2012

It’s that time of year again. Although it’s hard to believe another year has flown by, Christmas songs have started to play on the radio, shops are displaying their Christmas themed windows, and my inbox is full of “Christmas Gift Idea” emails.

It’s not called the silly season for no reason. Partying, drinking, indulging, overeating and running around like a headless chicken from event-to-event and shop-to-shop, no wonder many of us feel tired, rundown, overweight and stressed as the new year comes around.

What if this year you honored YOU and entered the new year feeling refreshed, energized, slim and relaxed? It’s really not so difficult. Just a little discipline and willpower, that’s all.

Here are a few tips to help you keep on track.

Top 5 Tips to help you stay healthy over Christmas

1. Exercise
Remember to keep up with your exercise routine. Just because you were out and about the night before it’s no excuse to sleep in and forget your workout. Staying active will help you feel better. I promise! A favourite hangover cure is a run on the beach and a swim  Great way to sweat out those toxins! Try and exercise outside as much as possible and take advantage of the bright sunny summer days. If a run is too much, how about calling a friend who was out with you the night before and go and do a light session or a class at the gym, not a member at the gym, take advantage of out FREE 3 Day Pass to use at ANY Location.

2. Relaxation
As much as Christmas is a lovely time to catch up with all your friends and family, remember to take some time out for YOU. Take a few moments in the day to practice meditation or stress-relieving breathing techniques. We’re conditioned to think that Christmas is all about giving, so how about taking the time to give to yourself as well this year. Don’t get stressed out over Christmas present buying. Plan your shopping in advance, write a list of all the presents you need to buy and avoid the frenzied crowds.

3. Nutrition
Remember to make healthy choices this Christmas. It’s easy to get carried away with all the puddings and chocolates and shortbread and party food, but before over-indulging remember how it’s going to make you feel the next day. Remember to eat plenty of vegetables, fruits and whole grains. If you do like enjoying Christmas treats, limit your portion size. 

4. Water
Drink plenty of water to keep you hydrated. If you do drink alcohol, remember to alternate every alcoholic drink with a glass of water and please don’t drink on an empty stomach. Best to have a healthy snack before you go to the party as it will also prevent you from snacking on unhealthy party food. Dandelion tea is a great herbal tea to drink throughout the days when you know you’re going to be out and about, partying and drinking alcohol at night, as it helps to detoxify the liver.

5. Sleep
Get plenty of rest and aim for 7-8 hours of sleep every night. It’s not going to make or break your life if you don’t go to EVERY party. How about having a night in? Create a relaxing spa experience at home, snuggle up on the couch with a good book or DVD and get to bed early.

And if all that fails, take each day as it comes and strive for a healthier day the next day.

Group fitness classes are a fun way to exercise in a social environment in a way that is also challenging and constantly changing. Under the guidance of a qualified group fitness instructor you will be taken through a range of exercises and activities to help improve your strength, fitness, flexibility, endurance and speed.

 For some people, exercising in the gym can become boring after a while. When you are doing the same things day in, day out it is easy to lose motivation. Often people find their fitness increases to a certain point going it alone, but need some guidance to be able to take things to the next level.

1. You Get Proper instruction

-Correct technique is important in any workout for the prevention of injury and to maximize results. Group class instruction is great for those who may be intimidated to use particular equipment, by learning about proper technique in a group environment. In our classes our instructors often go over moves to make sure you are doing them properly during the workout.

2. You Get Motivation

-Exercising side by side with others brings out the ego in all of us. Being able to keep up with the class is great motivation for pushing personal boundaries and achieving goals. Especially when the instructor is saying “just 5 more!” You are able to push yourself a little more to finish out the set with the rest of the class!

3. Make New Friends

-Interaction with other class members who share common interests is a great way to meet new people and make new friends. You get to talk to a variety of people you wouldn’t normally meet unless you were taking those classes. You also will want to go back for each class just to talk with your new friends!

4. Consistency in Routine

-Scheduled classes are particularly good for those who like to work to a routine. They enable people with limited time to fit in a full body workout in a set timeframe.

5. Get a Full Body Workout

-In most of these classes you are working a variety of muscles groups throughout the class. You’re more likely to complete a well-rounded exercise routine and get a potentially tougher workout.

6. Push Yourself Further

-A class can help you move past a plateau, if you want to push yourself a little bit and improve.

7. It’s FUN!

-Working out in a group fitness class is fun and energetic. Most classes have energetic music that keeps you pumped up through out the class and pushes you through the workout!

So those are some great benefits to group fitness classes! Make sure you try and take a class soon to get these benefits!!

Personal trainers aren’t for everyone, but a trainer provides certain benefits that you can’t find when working out on your own. Here are ten reasons why a personal trainer may be necessary for you.

• Motivation
  One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program. Certified personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health.

• Individualised program
  If you have any chronic health conditions, injuries or training goals (running a marathon, for example) a trainer will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals.

• Efficiency
  Personal Trainers help you focus on results and stop wasting your time doing inefficient workouts. A personal trainer has a plan and will help you get maximum results in minimum time

• Improve technical skills
  If you play a particular sport, the right personal trainer will help you improve your skill by showing you new training techniques specific to your sport. The Trainer will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well.

• You are new to exercise
  If you are an absolute beginner, a personal trainer is the ultimate fitness coach. A good trainer will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.

• Break through plateaus
  Ok, you are already in pretty decent shape, but you’ve been there for years. If you are stuck in the same routine and want to break out of a rut, a personal trainer is the perfect solution. A trainer will jump start, not only your motivation, but your routine as well.

• Learn how to go it alone
  If you ultimately want to learn all the facets of designing your own routines so you don’t need to use a personal trainer, going for a few months may be all you need. All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results.

• Workout Safely
  A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because a personal trainer can watch what you are doing while you are doing it, they can help push you or slow you down as necessary.

• Workout at home
  Many personal trainers make house calls. If you don’t have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home, a personal trainer can bring fitness into your living room.

• Lose Weight
  There is a good reason that the number one reason people hire personal trainers is to lose weight and get into shape — it works. If you made a resolution to lose the fat and build the muscle, a trainer can keep you on track and help you realize that goal.

Although yoga has existed for thousands of years, this unique form of exercise and relaxation has experienced a massive surge in popularity in Australia during the last five years. Yoga has evolved from an ancient practice that attempted to discern the cosmic order through inner vision into a more outward experience and more physically demanding activity.

As a form of exercise, yoga has traditionally been stereotyped as an activity primarily for women. In addition, the marketing and promotion of yoga and yoga accessories has been largely targeted on the female demographic. This includes materials such as the covers of DVDs and magazines to the myriad of commercials and ads promoting the activity. As a result, many men maintained the perception that yoga was not a “male” activity, and consequently, missed out on both the spiritual and physical benefits of yoga. Yoga looks gentle, but when men do it they realise it’s a lot more difficult than it looks.

Breaking the Stereotypes
We’re all too familiar with the typical male stereotype that men are supposed to be strong and goal-oriented and identify physically and mentally with sports. However, what most men don’t realise until they try yoga themselves is that it can effectively teach them where physical imbalances and weaknesses lie and can help them to significantly strengthen the body. In addition, yoga can help enhance any athlete’s performance by promoting proper breathing, relaxation and flexibility.

Getting Started
If you are a male considering taking up the practice of yoga, try one of our Yoga classes at Lifestyle Fitness Australia. And even if it seems initially difficult–don’t give up! If you persevere, you will be among the growing number of men enjoying the physical benefits of increased strength and flexibility as well as the spiritual balance that only yoga can provide

Time

Physical fitness is just as important as all of the other things that you do in your day, so make it a priority. Make small goals for increasing your time. You don’t have to go from 0 to 150 minutes in just one week. Perhaps make it your goal to increase your fitness time by just twenty to thirty minutes each week until you are at the recommended time. Let your friend now about your goal and how you’re going to achieve it. Most likely she/he will want to do the same, therefore you can both help each other out.

Motivation

During the day, things can happen that might distract you from your workouts. For example, if you are busy or running late, you may decide to skip the exercise you had planned for that day. However, if you knew that someone was depending on you, it is likely to motivate you to keep the appointment. This works both ways as you will be motivating them as well. Healthy competition can take your workouts to a new level and push you to achieve your fitness goals. While it is never a good idea to compare yourself with anyone else, a friendly form of inspiration will help your performance.

Fun & Active

Basically, almost any activity that you do by yourself can also be done with a friend. Walking, running, and classes are among the most popular choices for pairs or groups. In addition, aerobics, yoga, and spin classes are all activities that can be more fun and exciting with the right person around you. Eventually, you will become used to the company and look forward to your next exercise session. People of all ages should be getting at least 30 to 45 minutes of physical activity per day for 4 to 5 days a week.

10 ways to fit in your health

The most popular excuse for people to not start exercising is “I don’t have time”, or “ I don’t know how I’m going to fit it into my schedule!” However, the people who are the most motivated to lose weight are the people who find time, or make time to exercise.  Those people who can’t find time know that exercise is hard. However, exercise is necessary to maintain body function and health. In our society exercise has become everyone’s worst nightmare as we all have busy lives, however, 30 minutes of exercise a day can keep your heart, brain and body healthy.  What people don’t realise is that its easier than they think to fit in 30 minutes of exercise a day, they just have to think about it.  Here are ten easy ways to fit in your exercise into your daily schedule.

1. Workout on your lunch break. Use your lunchtime to go for a jog or quick walk, or even do a group fitness class as some run for 1/2hr. Not only will you get your exercise in, you will have more energy throughout the rest of your workday. You might even be able to cut out that extra cup of coffee or late arvo craving!

2. Workout at work. Most people sit at a desk all day long without getting up, moving or leaving their space. Not only is this not good for the body, your bodies functioning is greatly diminished by inactivity. Plus this can lead to decreased energy and mental capacity and overall output. Stand up and do a few stretches, calf raises even squats.

3. Walk or bike your way to places. If you normally take the bus, get off a couple of stops early and walk the extra blocks. Take an extra set of clothes for longer distances. If your going to the local shops take a ride down. 

4. Park further away from the entrance of your building, workplace, or store. More often there are plenty of parking spots further away. This will save you time from circling the parking lot and burn calories when you buy items you need to carry out to your car.

5. Elevator ban. Take the stairs. Not only is it faster and less crowded you will burn a ton of calories and increase your heart health. And its great for the legs and glutes 

6. Although cleaning around the house is no fun, it’s a great way to exercise. Vacuuming, mopping, raking or mowing the grass can all burn some calories and get in your daily exercise. Plus you have the added bonus of getting both cleaning and exercise done at the same time.

7. Ditch the coffee invite and invite your girlfriend(s) out for a brisk walk. This way you can walk and talk at the same time.

8. Play with your kids. Remember the games you used to play when you were a child i.e. Tag, hide and seek, jump rope etc. Play these games with your kids. Not only will you be spending time with your children, it will be invigorating to act like a kid again, all while exercising.

9. Hire a Personal Trainer. Hiring a PT will not only motivate you but once you book in with them for a session, your kind of locked in and theres a charge for cancellation which most people hate losing money

10.Creche. Find a gym that offers a creche where your little one/s can learn while you look after your health and fitness.