WEIGHT LOSS: WHY WE EAT MORE THAN WE THINK
Fitness First Blog
by Kathleen Alleaume
4y ago
On average, humans make over 200 different food decisions each day — and many of them without pause for actual thought. Whether you choose to eat dessert, have a snack before dinner, or finish off the bottle of wine, the fact is that up to 80 per cent of the eating we do is “non-hungry” eating. In other words, eating for eating’s sake.  Here are some of the triggers lurking beneath the surface of hunger. MINDLESS EATING The relationship we have with our family or friends is relatively simple compared with the one we have with food. At times, we’re in control, but then we break down and indulge ..read more
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DECODING FOOD LABELS
Fitness First Blog
by Kathleen Alleaume
5y ago
Do food labels have your head spinning? You’re not alone. Today, a typical supermarket stocks over 30,000 items — even the most health-conscious shopper can be stumped by the limitless options. We’ve decoded the jargon so you can make sense of the fine print.  Read the fine print The list of ingredients tells you more than you think and can be the deciding factor when choosing a product. Ingredients are listed in order of decreasing weight so if fat, sugar and salt top the list, it is probably not your healthiest bet. Likewise with long lists of unrecognisable or impossible names to pronounce ..read more
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COMMON WEIGHT LOSS MISTAKES TO AVOID
Fitness First Blog
by Kathleen Alleaume
5y ago
Most people know that if you want to lose weight, you need to consume fewer kilojoules and exercise on a regular basis. However, there’s much more to successful weight loss than “eat less, move more”. We need to take into account or lifestyle, family history, and stress levels (to name a few). So if your weight loss efforts are not showing results, here are some common mistakes you must look out for. Not eating enough It is good to add greens to your salads but if your salad is all kale, cucumber, and spinach, chances are that you’re not getting enough satisfying sustenance to keep you going u ..read more
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THE BEST FOODS FOR GUT HEALTH
Fitness First Blog
by Kathleen Alleaume
5y ago
Gut health has been a buzz term for some time now, but what exactly does our gut have to do with our overall health and what foods will best nourish it? Keep your diet in tip-top shape with these foods for gut health. TRUST YOUR GUT Collectively known as the gut microbiome, the human gut naturally contains over 100 trillion bugs, and harbouring a good balance of these tiny critters is believed to play a key role in keeping us healthy. The trouble is, modern day stresses, lifestyle choices and more frequent consumption of antibiotics can throw the delicate balance of gut bacteria out of whack ..read more
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ENDURANCE WORKOUT
Fitness First Blog
by Get There Team
5y ago
Get ready. This session is designed to test your endurance and leave nothing in the tank! The workout is performed as a complex, which means you move from one movement directly to the next with no recovery. Maximum work in minimum time to ensure you get the most out of this training session. Aim to complete at least three rounds. A1: KettleBell Swings 15 Reps With your feet shoulder width apart, slightly bend your knees but hinge mainly at the hips, grab the kettlebell and pull it back between your legs to create momentum.  Drive your hips forwards and straighten your legs to send the kettleb ..read more
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SQUAD: TRANSFORMATION WEEK 6
Fitness First Blog
by Get There Team
5y ago
This workout follows a very traditional style, covering all major body parts and using the ‘tried and tested’ barbell. The first two super-setted movements hit the big muscles and movement patterns of the body, before finishing off with some yoga inspired positions to build core strength and mobility. A superset is where paired exercises are performed back-to-back with a short recovery after the second movement. If you have been consistent with your training you should be able to complete 3-4 sets of all three super-setted movements.       WARM UP Supine Hip Extension 10 repetitions This exer ..read more
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SQUAD: HIGH PERFORMANCE WEEK 6
Fitness First Blog
by Get There Team
5y ago
This workout is guaranteed to challenge the strength and endurance of your lower body. It’s designed in a tri-set format, however the variety in repetition ranges will be sure to exhaust the entire spectrum of muscle fibres. Start with low repetitions and a heavier load, and progressively perform sets with higher repetitions and lighter loads. You’ll want to be feeling fatigued right in the middle of the goal repetition range. Selecting the appropriate load is challenging the first time you perform this workout so ere on the side of caution. You should also have at least a days recovery in bet ..read more
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SQUAD: HIGH PERFORMANCE WEEK 5
Fitness First Blog
by Get There Team
5y ago
This week’s workout will be a true test of endurance! The session is set up in a six stage circuit format, so you will transition from movement one directly to the next and so on – with no break! Aim to complete 3-5 sets, and allow yourself 3-5 minutes to recover between sets. This week will be a great test to see how far you’ve come. Now that you have built a foundation of strength and endurance, we encourage you to push yourself with this session. WARM UP Kettlebell Staggered Stance Squat 10 repetitions Start in a standing position with feet hip width apart.  Slightly step forward with one ..read more
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SQUAD: TRANSFORMATION WEEK 5
Fitness First Blog
by Get There Team
5y ago
This workout is a dynamic combination of tried and tested exercises that we guarantee will get your heart pumping. This week we’re returning to tri-sets. Complete exercises A1 to A3 for 3-5 sets; rest and recover, then move on to exercises B1 to B3. WARM UP Staggered Stance Squat 10 reps Start in a standing position with feet hip width apart.  Slightly step forward with one foot, until your heel is roughly in line with the toe of your other foot, giving you a staggered stance.  Sit back and squat down, with your your knees tracking over your toes. You can lift the heel of your back foot if ne ..read more
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RECOVERY SEQUENCE
Fitness First Blog
by Get There Team
5y ago
This recovery sequence is designed to promote strength, mobility and flexibility.  Some of these movement patterns may be challenging – but give it a try a few times and you will see improvements quickly.   In this demonstration, all movements begin from the Downward Facing Dog position, or standing. Both are fundamental poses in Yoga and allow for smoother transitions. Aim to hold each pose for 20 seconds (around 5 deep breaths – don’t hold your breath). Perform the movements as a circuit repeating 5 times. You will feel energised and calmer after this sequence. A1: Down Dog to Side Plank Fr ..read more
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