Expert Articles

So, you want to eat clean and see some results but your cooking skills are dismal or your struggling to find time in your hectic schedule to fit both and training and organizing your meals in? Well below are some of my simple tips and tricks to make meal prep not only tasty but fast and convenient.

Winterize your workout!! ... It can be tough to motivate yourself to get out and exercise when its cold outside, however exercise can boost your mood, which can change everything.  Jot down an exercise you are going to strive to do each day that week and set small goals around it, whether it be distance, time, or even so many songs, then once you achieve it at the end of the week, reward yourself with something small such as a mani-pedi, massage, even your favourite body lotion.  Having something to reward you at the end can make all the difference.  Also, it may seem cold outside, but exercising outside can boost your spirits!

What is it?

As we are all probably aware, the Health and Fitness Industry has been around for a very long time.  We could go all the way back to the ancient Greek times (2500-200bc) where medical practitioners such as Herodicus and Hippocrates believed that development of the body was just as important as development of the mind, and as studies have shown us these days, completing regular exercise is also a great stimulant for the brain, leading to better memory function and focus. 

Mobility and Stability are like two sides to the coin, both necessary within the body.  Stability refers to the ability to control joint movement and is determined by articulating surfaces and soft tissues. We want to have strong stable joints to reduce the risk of injury.  Joint Mobility refers to the degree which an articulation (where two bones meet) can move freely without being restricted by surrounding soft tissue, joints, ligaments and connective tissue. Simply, it's your ability to move around. Keep in mind, that everybody has slightly different bone structure, and your Range of Motion will be greatly dictated by this. There is an inverse relationship between stability and mobility, as you decrease stability, your mobility improves and vice versa. Throughout your body, there will generally be areas that have a limited range of motion, these areas you'll need to mobilize. As well as joints that are significantly more mobile, that you'll need to work to stabilize.

It's the age-old conundrum; "How do I prepare for summer during the coldest months of the year"

Are you one of the 80 per cent of people who have already given up on their new year's resolution?[1]

Movement and weight/resistance training not only shapes your muscles but it strengthens your muscles, bones and overall health as well. Increasing and maintaining adequate muscle mass is one of the most effective ways to keep body fat at bay and to improve overall health and fitness, especially as you age. Your body is continually removing old bone and replacing it throughout all stages of your life. Peak bone mass (or bone density), which is our maximum bone size and strength is reached by around age 30. After 30 bone resorption slowly begins to exceed new bone formation which leads to bone loss. Up until age 40, all bone removed from your body is replaced however, after 40 less bone is replaced. Bone loss in women occurs fastest in the first few years following menopause and it continues as we age. Most women enter menopause between the ages of 42 - 55 and as their estrogen levels drop dramatically women undergo rapid bone loss. If you have low bone mass it then increases your susceptibility to fractures primarily to the hip, spine and wrist. Lifestyle factors such as diet and exercise can help to influence bone mass, just as poor health choices such as smoking, poor nutrition, inactivity and excessive alcohol can also decrease bone density. For the majority of women bone loss can be slowed through good nutrition and exercise which can help protect against osteoporosis and other health ailments like fractures later on in life. Key reasons women should do weights:

Walking is a great way to get your low to moderate cardio in. Just the idea of going outdoors in the fresh air and enjoying the view, the smells and the amazing wildlife you may see