6 simple steps to follow, which will help you exercise regularly

Before we get into some of the steps, firstly let start by asking you all a question – How many of you have joined a gym or started some sort of exercise but failed to maintain it?

I’m betting a vast majority of you have or would at least know someone who has. There are always different reasons why people start something but don’t continue with it so here are a few simple steps to help keep you on track.

1. Schedule your workouts for the week
If you put them in your diary like any other appointment – it will help you stick to it instead of making an excuse not to do it.

2. Set realistic goals
Sometimes we set a goal that is way out of our reach and it demotivates us so we just give up. The key is to set a long term goal but also some smaller goals along the way that will keep you striving for long term one.

3. Find a training buddy
Having a training partner helps to keep you both motivated because when one wants to slack off – the other will motivate you to get to the gym

4. Get a program written by a qualified instructor
Gym staff are to write you a program which will help you achieve your goals while maintaining a safe exercise regime – if you just come in and do your own thing, you’ll end up getting bored, lose interest and eventually stop

5. Use Technology
We live in a very tech savvy society so why not embrace it – there are some great apps out there that help you set goals and monitor your progress.

6. Ask Questions
Don’t be afraid to ask qualified gym staff questions – they are there to help you and make you feel comfortable at the gym.

So there are few simple – cost effective ways to help you not only start your fitness journey but help maintain it. Please remember one thing – fitness is a lifelong commitment so work hard to get the most out of it but find something you’ll enjoy! 

Tristan Simmons
Healthy Living Director at Mill Park Leisure

Weight Loss Seminar

UPDATE:

As mentioned in our previous eNews & Blog Posts, we are running a Weight Loss seminar hosted by our very own Dr Denise Furness.

This seminar will be held on Thursday 28^th November, 1.00pm - 2.00pm in the Group Fitness Room at Mill Park Leisure.

Some of the topics to be discussed are:

• Are your genes making you fat
• Medical conditions that may be stopping you from losing weight
• Why starving yourself in NOT the way to lose weight
• Plus more with an open discussion to be held afterwards

Places are limited so to reserve your spot please contact reception.

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Towards the end of November our very own Dr Denise Furness will be running a seminar to talk about the challenges when trying to lose weight and how we can overcome them.

Dr Denise Furness has been involved in pregnancy health research for 10 years. In 2001 Denise completed her Bachelor of Biological Science with Honours and began working in Genetics. Denise has always been passionate about nutrition and health and in 2003 began her PhD in nutrigenomics and late gestation pregnancy complications with CSIRO Human Nutrition.

In 2007 Denise started her postdoctoral position with the University of Adelaide and started the Predicting Adverse Pregnancy Study (PAPO) study at the Women’s and Children’s hospital, South Australia. Denise worked with couples who had experienced a range of pregnancy complications including infertility, miscarriage preeclampsia and foetal growth restriction. Denise’s research focused on DNA damage, diet, genes and lifestyle factors in both men and women in relation to pregnancy health and outcomes.

Denise completed her postdoctoral position in December 2012 and is currently analysing the PAPO data for publications. Recently, Denise achieved her greatest accomplishment having her first baby. Denise is also a registered nutritionist with Nutrition Society of Australia and a registered exercise professional with Fitness Australia.

Stay tuned for more details!

Pre and postnatal exercise guidelines – The latest information out now

Once upon a time, pregnant women were told to rest and put their feet up. Today more and more women are continuing to exercise, some right up until the day before they deliver. I’m not suggesting this is for everyone, personally I was sick every day (literally sick and throwing up) and sadly I did not have much energy for exercise. However, for most women training through pregnancy is an achievable goal that provides huge benefits for both mum and baby.

The main challenges for pregnant women include their changing shape, stability and back pain. The key to continuing a regular exercise routine, despite the added challenges, is to modify the type of exercises performed through all stages of pregnancy. Last week Fitness Australia released the National Pre and Postnatal Exercise Guidelines:
(http://fitness.org.au/visageimages/Fitness_Australia_Pre_&_Post-Natal_Exercise_Guidelines.pdf).
 

I was contacted late last year by Fitness Australia and asked to be part of the expert reference group to help oversee and produce these national guidelines. Along with Fitness Australia and two women’s health physio’s, Lisa Westlake and Dianne Edmonds, we came up with a clear set of guidelines to help trainers and group fitness instructors ensure they are taking proper care of new mums and mums to be.

A main point that we emphasise throughout the guidelines is that every pregnant woman is different and there is no one size fits all for exercise prescription. Pre and postnatal trainers need to be educated and know how to deal with common problems such as pelvic instability and pelvic floor weakness. In addition, these new guidelines also explain that women who are pregnant can safely start exercise, even if they had not exercised before becoming pregnant. A previous misconception was that women should only exercise during pregnancy if they had done prior to becoming pregnant. It’s all about doing the right kind of exercise and seeing a qualified trainer.
 

Here is a run down of recommended postnatal physical activities based on weeks after delivery. Remember to listen to your body and get the ok from your Dr or Women’s Health Physio before you get back into group fitness, PT or gym.

0-3 weeks

• Pelvic floor exercises and post-natal specific core exercises
• Walking

3-8 weeks

• Walking
• Swimming (once bleeding stopped)
• Gym programs - maintain posture, light weights, no breath holding
• Pelvic floor exercises and post-natal specific core exercises
• Low impact aerobics or a post-natal class
• Low intensity water aerobics classes (once bleeding stopped)

Note: Check for abdominal muscle separation.

8-12 weeks post-natal

• As for 3-8 weeks, increasing intensity/weights
• Progress post-natal abdominal bracing and pelvic floor exercises.

12-16 weeks post-natal

• Abdominal and pelvic floor muscle testing prior to return to higher impact exercise / running / sport, and commencing regular abdominal exercise programs.

After 16 weeks post-natal

• Return to previous activity if pelvic floor muscles and core control is back to normal.

A quick point to mention: If you are 16 weeks post-natal and have done no exercise since having your baby you cannot jump straight back into activities such as running, aerobics etc. You need to start slow and build up to high intensity / heavy weight exercises.

Finally some tips for new Mums. As a Mum, of an energetic one year old, I still feel the effects of sleep deprivation. Harrison did not sleep through the night until he was 10 months, it took its toll on me, but it did feel like heaven when he finally slept through. However, heaven didn’t last long, with teething and recent bouts of colds and flu we are often up during the night. So my tips are…

 

• Rest, rest, rest! Don't underestimate sleep deprivation, you will be a better mum, wife and human being if you take time out for yourself.
• Don't stress about housework. If you can afford it, get a cleaner (I wish I had one!) If you can't afford a cleaner make sure your partner or the rest of the family pulls their weight.
• No matter how tired you feel exercise is always going to make you feel better. Prioritise rest first, but then make time for physical activity.
• Weight loss should not be your focus shortly after having your baby, enjoy the precious moments with your new baby and be kind to yourself.
• Breastfeeding helps the uterus contract and brings your stomach back to its original shape. So, if you can do it, stick with it as long as possible for your baby's health and your belly.     

Dr Denise Furness, PhD BSc RNut REP
Registered Nutritionist & Personal Trainer with Mill Park Leisure

Paleo - The New Craze in Weight Loss

The “Paleo” diet is a buzz word right now. The cross fitters are doing it, mums who want to lose weight are doing it and even those diagnosed with mental illness are recommended to do it (not by Dr’s or Nutritionists, usually via internet websites).

So what is the Paleo diet and why is everyone jumping on board?

The Paleo, short for paleolithic, diet is meant to represent what our paleolithic ancestors ate. Paleo fans believe this diet will help everyone lose weight, function better and reduce disease risk. Basically it recommends that we more fat, more meat, no dairy, no grains, no starchy carbs (potato, sweet potato, pumpkin, lentils, peas, beans, bananas etc) and little or no fruit. There are a few different versions of the Paleo diet being advertised, but in short it’s a high fat, moderate to high protein, low carb diet.

If you read my last blog post you will know why healthy carbs are essential. Carbs not only supply glucose for energy but a multitude of vitamins and minerals, not to mention fibre, which are all essential for our bodies to function effectively. Fat is also an essential nutrient, it has many important roles in the body, but what some people don’t realise is that fat has double the calories compared to protein and carbs. Fat contain 9 calories (37 kj) per gram compared to carbs 4 calories (16 kj) or protein 4 calories (17 kg) per gram. Those who follow a Paleo diet generally consume good fats such as coconut oil and olive oil, but some have really high intakes of butter, ghee and other saturated fats from animal. I’m not necessarily calling these fats bad, they are not in the same category as trans fats which are truly bad, but not everyone benefits from high fat diets because unused fat is stored as fat in the body, it’s a simple process.

The reason I feel the need to write about this is because I currently have a patient who has been on the Paleo diet for close to a year and has put on 20kgs. She tried the diet for weight loss and for the promised health benefits as she had a number of medical conditions. Adding 20kgs definitely did not help her mental state or her health. When I asked her to complete a food diary it was completely obvious she was having way too much fat. Her overall calorie intake was much higher than what she was burning and as a result she had put on a significant amount of weight.

On the other hand one of my best friends, Seth, is an avid cross fitter and was advised to go Paleo by his training buddies and is benefiting greatly. Seth is stronger, leaner and most likely healthier than he has ever been. The biggest difference between Seth and my patient who as put on all this weight is the amount and intensity of exercise they are each doing. In addition, I also believe that a lot of Seth’s benefits have come from him reducing his alcohol intake and increasing his physical activity levels. My patient was not a drinker and had a relatively healthy diet before starting to follow the Paleo diet, but she does little physical activity.

What I do like about the Paleo diet is that it encourages people not to eat processed and packaged food. I’m all for dropping foods full of refined carbs, preservatives, colours, flavours and additives that are not good for us, but I’m not subscribing to a notion that this is the miracle diet that will benefit everyone. At the end of the day people need to be smart about their food choices, we can all make some simple changes that will have massive long term health benefits such as reducing sugar, processed food and/or alcohol.

Finally, if you want more info click on the link below to hear an interview with Marlene Zuk from University of California, author of the Paleofantasy:

http://www.youtube.com/watch?feature=player_embedded&v=nkQhSMnRwpI

Dr Denise Furness, PhD BSc RNut REP
Registered Nutritionist & Personal Trainer with Mill Park Leisure