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Health & Nutrition
Everything from understanding your macronutrients through to the importance of rest and recovery on your journey.
Fitness & Training
Learn about weight training and it’s benefits or even tips and tricks for your first running event.
- Weight Loss
Having trouble finding your motivation?St IvesDo you have difficulty finding the motivation to eat well and exercise? Do you find that on some days, you wake up in the morning and just feel like going for a walk - or maybe even a run, almost as though your shoes have been calling to you overnight?
- Weight Loss
4 Tips to prevent weight gain during Winter!Five DockStudies show that even independent of food-laden winter holidays, we tend to eat more during the winter months, with the average person gaining at least one to three kilos - and those who are already overweight likely to gain a lot more. Why does this happen? Why do we get hungry when temperatures and daytime hours drop? What can we do in order to keep the extra weight off this year?
- Weight Loss
Hard Cardio for Weight LossTemplestoweWhen 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?
- Fitness and Training
Stretching and its benefitsCastle HillStretching 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
- Weight Loss
Half Marathon Taper TipsBondi JunctionIt'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.
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