Expert Articles

When talking about weight loss, cardio training is essential for great results because the repetitive nature of the exercises allows the body to work at a greater metabolic state for long periods of time, particularly compared to weight training. This heightened energy expenditure burns through the body's energy stores, including the much-despised body fat stores. Many of our awesome clients in the Vision Personal Training network have gone on to complete half and full marathons, triathlons and other endurance feats taking upwards of 2 hours to complete. It would make sense that the longer time you spend exercising the faster you lose fat, right? Why then does your exercise program contain a requirement of 'hard cardio'? The type of cardio that you can only do for a few minutes at a time before needing a breather. Would it make more sense to add more low to moderate cardio where you can work not only for longer periods, but also complete the training without needing a rest?

Stretching and its benefits, first off it enables flexibility, one of the commonly known benefit of stretching is improving flexibility and range of motion. In turn this can improve your physical performance and help reduce your risk of injury. Secondly it can promote increased recovery after weight training thr

It's race week! Race week means a flood of nervousness, excitement, anxiety and uncertainty all rolled into one. Don't sweat, you'll have plenty of time for that on race day. Here are some little tips to help you manage the days ahead and to ensure you get the most out of your last week. 1. All the hard work has been done. There's no sessions you can do this week that will make your race better. You have more chance of breaking your race by training hard this week and not smart. This week is about backing off the volume, enjoying some short runs and maybe implementing some shorter bouts of intensity. When in doubt, err on the side of caution and stick to your normal running routine while reducing your volume. 2. Rest. Aim to get an extra half an hour of sleep each night. A well-rested runner is a runner that performs. That extra half hour will add up over the coming days and ensure you arrive on the start line ready to go. 3. Hydrate. Ensure you are adequately hydrated. This will vary from person to person. You should have a fair indication of how hydrated you are based on how many times you're frequenting the bathroom each day. 4. Eat well. Aim to consume lots of vitamins and minerals. Avoid fibrous foods on race eve and race morning, unless you feel like adding extra kilometres on trips to the toilet and back. Let your legs do the running, not your stomach. In saying that, eat what you normally eat in the morning before you run. Try and eat 2-3 hours before you toe the start line. 5. Nothing new on race day. Those new shoes might look great with that new top but if you haven't been putting in the kilometres with them, leave them in the closet for another day. Pick an outfit that you know will be comfortable and won't cause you any added stress. Is it going to rain? Avoid heavy fabrics that will become heavy when wet. 6. Enjoy your rest days. If you've been diligent with your training you will appreciate a week with less load. Allow yourself time to do the things you have neglected throughout your training. Read a book, watch a movie, spend some time with family and friends. 7. Relax. You can only control what is in your hands. Don't stress about what other people are doing and definitely don't hang around stressful people! Remember to take some down time in the weeks following the race to let your body adapt to the stress and load of the previous blocks of training and racing. It's perfectly acceptable to hang up the shoes for a little bit to ensure you are recovered appropriately before jumping back into training.

'The joy of menopause is the world's best-kept secret. Like venturing through the gateway to enter an ancient temple, in order to claim that joy a woman must be willing to pass beyond the monsters who guard its gate. As you stand at the brink of it, it can appear that only darkness, danger and decay lie beyond. [But] … as thousands of women from all cultures throughout history have whispered to each other, it is the most exciting passage a woman ever makes.'

Don't let the winter blues demotivate you over the coming cooler months. Here are a few tips on how to beat the winter blues and stay on track with your training.

Sleep plays a critical role in well-being and recovery of the body every day. Getting quality sleep every night will help protect your mental health, physical health and quality of life.

We've all been there, especially during those first few weeks of beginning an exercise routine.  The alarm clock goes off and the muscles are sore, it feels as though the time between closing your eyes to go to sleep and opening them again was a mere blink and you can feel the past few days of training are starting to take their toll on the muscles.  So how do we push on when we're convinced we have nothing left in the tank?  1. "I'm too tired."  Heard this excuse before? Maybe you're guilty of it yourself.  Studies have shown that just 30 minutes of LIGHT exercise can improve energy levels by increasing circulation and delivering more oxygen to cells. Getting out of bed, stretching and moving your body will reduce tiredness and wake you up naturally and prove to your body that you're not actually 'too tired'. It's also a lot more sustainable in the long run, less likely to cause injury and ensures that cravings stay away which in turn makes it a lot more likely that you will be able to commit to your new, healthy lifestyle.

Stress seems to be a common part of life, whether it be from work or home stress it can come from a variety of sources. There are dangers and implications of prolonged periods of a stressful lifestyle, high blood pressure being one of them which can cause health problems especially later in life.

We've all said it before…