Meet Our Featured Trainers – Katie MacKenzie

katie-beginners-pilates-mat-workout

Meet Our Featured Trainer, Katie Mackenzie.

 

Build your Pilates repertoire with Physiotherapist, Katie Mackenzie. Activate the deep abdominals, glutes and postural muscles, to enhance your overall core stability. Viewers with more Pilates experience can use this class to refresh their Pilates technique. Finish off with a relaxing stretch. A workout suitable for anytime of the day: morning, noon or night. No equipment required.

 

About re-run

“Pilates, Physio and running coaching combine to assist runners of all levels to achieve pain-free running. Work to balance your body in the studio and then take to the road with a graduated and structured plan towards your goals.
Your feet are in good hands.”

See Katies Video’s here 

Contact Katie here http://www.re-run.com.au/

 

 

 

 

 

 

 

Best Time To Work Out

Fitness by HIF Health Expert and Gabriel Method Fitness Coach Brian Killian.

There seems to be two types of people in this world, ‘morning people’ and ‘people who don’t like morning people’. I fall into the ‘morning people’ group however it is through absolute necessity not choice I find myself there. For the last 20 years I have risen to an alarm at 5am six times a week. I don’t say this in a vain attempt to impress you, I do so  to point out each time my alarm goes off the same thought pulses through my head ‘Oh no!’  I do not like getting out of bed!

However I do and head off to train ‘morning people’ in the parks of Adelaide every day except Sunday. Now you’d think over the years I’d get used to these early starts but I haven’t. Whilst I can drag myself out of bed to stand in a park and watch others exercise, the thought of joining in at this time of the morning does not interest me one bit.

Don’t get me wrong, I love to exercise but if it’s before 12 noon forget it. I am a night person, I love to stay up late and sleep in but I think the last time I did that I was probably in my early twenties, some years ago now. I have always done my training at night too. Whether it was football training or the many hours spent on the track when I was an athlete, after 5pm always suited me best.

And I think everyone has their own best time to exercise. Some of my ‘morning people’ clients are so lively in the morning I find it almost disturbing. They train flat out at 6am, often the sun’s not even up, yet their capacity to train is at its maximum at that time of the day. I find them amazing.

Some recent research I found from Canada suggests strength levels increase depending on brain activity levels, and these are different for each person. My brain doesn’t feel like it gets truly switched on until mid-morning so this may explain why the thought of training pre-lunch doesn’t juice me. So if you feel better and are lively in the morning, this is your best time to exercise.

There’s been a myth floating around for many years suggesting a morning workout results in more calories burned. However the truth is no reliable evidence exists to suggest that calories are burned more efficiently at certain times of day.

There is one advantage to exercising at 6am I’ve noticed. There’s not much else going on to disrupt you. Most people are asleep at 6am or just waking up, so exercising at this time gives you a clear run free of phone calls, text messages, emails and other urgent but often not important distractions. I have noted over the years my ‘morning people’ tend to be more consistent with their training, and are on the whole, very successful and balanced individuals.

If you are not a ‘morning person’ and force yourself to exercise in the morning you will more than likely give up. I don’t want to discourage you from trying however if you know your own internal body clock is not set for an early morning workout, I’d look for other options. Far more effective to find a time when your body feels like moving, when you can exercise with some energy and enjoyment.

I’ve seen too many people beat themselves up at 6am for a few weeks, then either get injured, sick or disgruntled and the opportunity is lost. Exercise must be connected with pleasure for it to become a lifestyle choice. If you can find that connection, exercising becomes a joy, and the lean, strong, fit body you deserve becomes a consequence of doing something you love. The time of day you are doing it could make all the difference.

 

Warm regards,

Brian. 

Try Yoga poses for better sleep 30 mins by eFit30.

 

The eFit30 update.

Last Friday was the launch of the LiveLighter sugary drinks campaign, where the spotlight is being turned on the consumption of sugary drinks, which is associated with increased sugar and energy intake and in turn, weight gain, obesity and chronic diseases. http://www.livelighter.com.au/the-facts/sugary_drinks.aspx  We will be writing a blog on this next week and give you our take on this hot topic.

For something completely different this week we will be filming “Trevor Aung Than” at Circus conditioning! http://circusconditioning.com/?page_id=22 Trevor says “To be clear, I do not actually teach circus-skills but am able to help with problems you may be having because of your acro/gymnastic trainings.” In short he will be showing Lara Dwyer from Sukha Yoga, some moves to help Yoga Practice and hopefully you too. Lara may also show us some new Yoga routines.

You may have noticed the new Prenatal Yoga series from Holly Ginn-Thompson, this is part of a four part series that adds to our existing mother baby series from Babes on the run. These are very gentle exercises and help get you ready for baby. Let’s face it if this is your first this may also be the last time you get to yourself! (Dang did I say that out loud, well to be fair I have 4!)

We have also added to the Pilates routines from Elizabeth Wilson and now have the full range of routines from beginners to expert; this series is a solid set of exercises and uses all the mat pilates routines you expect and love! Liz explains and demonstrates them perfectly, this may be why she is a pilates examiner!

Back on the website we have had two blogs a week for the past couple of weeks inspired by your questions on our YouTube Channel, so hopefully we may eventually answer one of your questions in detail in the coming weeks! If not email it and we will try to answer it for you.

Have a great week and stay fit!

JD

Get Rid Of My Flabby Arms?

Can’t wear sleeveless tops? Too embarrassed to buy a singlet? Read on, for the definitive answer on flabby arms. There are three things we need to be aware of before embarking on any effort to reduce fat, floppy, wobbly and dimply parts of our body.

1.) Have a good look at yourself in the mirror and take particular note of where you tend to store fat. For many women, it’s the butt and thighs. For men, it’s often the tummy.

If your arms are your fat storage vehicles then you need to know that no matter how pure your diet and exercise routine, you may never have Madonna’s triceps. It’s the way you were put together. Take leading tennis player, Serena Williams, for example. Can you imagine how much exercise she’s put her body through? By her own admission, all of that running around the court has done very little to get rid of her big booty. Accept it and work with it.

2.) Take an interest in your food and the amount of kilojoules you’re eating daily. Muscle definition can be hidden by a blanket of fat, fed by too much food.

3.) Like with all muscles, use them or lose them! Pushing a pen or sitting at a computer all day won’t help your arm definition.

Check out the ten minute mini routine below, if you don’t know where to start.

ARM SCULPTOR

March on the spot for 30 seconds, doing imaginary breaststroke with your arms. Complete the following routine twice through, resting for 15 seconds between exercises (but only if you need to). You’ll need a set of 1.5 to 2.5 kilogram hand weights, or 2 water-filled sipper bottles and a chair.

Supported Curls – Sit in a chair holding a dumb bell in each hand, elbows on knees, palms up. Lean forward, then curl weight towards right shoulder. Reps: 15 times per arm.

Cardio Mountain Climbers – Get in push-up position with hands on leading edge of chair seat. Bring right foot forward 30cm, slightly bending knee. Jump quickly, switching feet. Duration: 1 minute

Chair Dips – Sit just in front of chair edge with straight arms supporting weight. Bend elbows and lower body towards floor. Push back to start. Reps: 10-15

Cardio High Marching – March on the spot with high knee and arm action. Duration: 1 minute.

Dumb Bell Pullover – Lay on floor with arms straight up in front holding dumb bells, palms almost touching. Slowly lower weights behind your head. Reps: 15 Strong arms make everyday activities like lifting children, carrying shopping, raking leaves and changing bedsheets much easier.

From our mid 30’s we start losing muscle mass at the rate of 1-2% per year and by the time many women reach 80, they’ve lost around 40 percent of muscle. Try hiring a kayak, or taking on a boxing class.

Better still, almost all of our eFit30 routines have an upper body component. Download them and do them wherever you like, whenever you like. It really is fitness at your fingertips.