- Executive Business Coach
As a professional life and business coach, Counsellor, Clinical Hypnotherapist and yoga instructor, I understand that looking after your MIND is just as important as looking after your BODY.
As a professional life and business coach, Counsellor, Clinical Hypnotherapist and yoga instructor, I understand that looking after your MIND is just as important as looking after your BODY.
Have you ever heard about the alkaline diet? What about alkaline foods? Do you know what body alkalinity is in the first place? From celebrities to health professionals and regular people, everyone is talking about this trend. The theory behind the alkaline diet is that some foods, like sugar, meat, and refined sweets, make your body acidic. This increases your risk of diseases and early death. The best way to stay healthy is to maintain the proper acid/alkaline (pH) balance.
Before changing your diet, it’s important to understand what alkalinity is and how it impacts your health. Every living organism has a pH balance that is determined by the amount of alkalinity and acidy. The ideal pH for humans is 7.4 on a scale that goes from 0 to 14. A pH of 7 is neutral, a pH of 14 is completely alkaline, and a pH of 0 is completely acidic. Over-acidity can lead to self-poisoning, arthritis, nausea, severe chest pain, digestive problems, weight gain, headaches, and even cancer. Stress and poor eating habits can negatively affect your pH balance.
Switching to an alkaline diet can add years to your life and ward off diseases. It’s one of the best things you can do for your health. All you need to do is to change your eating habits and reduce the acidic foods in your diet. This will have a positive impact on the pH of your stomach and digestive system, which can increase your energy, reduce body fat percentage and keep your body functioning at its optimal level.
Acid-alkaline balance is extremely important for your immune system, cardiovascular function, metabolism, and bone health. Your enzymatic, repair, and immunologic mechanism work best in an alkaline environment. Simple things, such as limiting your daily intake of coffee and soda, eating nuts, and avoiding food additives, can have a huge impact on your acid-alkaline balance. Acidic foods make your body weak, causing severe health problems such as:
The list can go on with degenerative and autoimmune diseases that can affect every aspect of your life. The common Australian diet causes excess acid production. Besides that, your body is constantly being exposed to pollution, stress, nutrient deficiencies, infections and other problems that burn the immune system. A diet that is high in protein, fat, and sugar, will cause your body to link excess acid with calcium, magnesium, potassium and other alkaline minerals, and eliminate them. Over time, this can lead to acid buildup in your cells, mineral deficiencies, and poor immunity.
From bacterial infections to stress and poor quality food, there are several factors that may cause your body to become acidic. A diet of 80 percent alkalizing foods will help maintain your pH balance. Since most bacteria, fungi, and yeast infections create excess acid, it’s recommended to detox your body before starting an alkaline diet. To speed up the process, you can take alkaline supplements and drink alkaline-mineral rich water.
Start by removing acidifying foods from your diet. This includes milk, aged cheese, aged whey, chocolate milk, cooked butter, parmesan cheese, sweetened yogurt, beef, crab, herring, shrimps, whole eggs, mackerel, pork, organ meats, and tuna. You also need to avoid acidifying grains and breads, cookies, white pasta, breakfast cereals cakes, white rice, wheat, whole grain crackers, and granola. Buckwheat is the one alkalizing grain!
Some fruits are slightly acidifying and should be consumed with moderation. This category includes dates, apples, plums, blueberries, oranges, kiwis, grapes, and red currant.
Watermelon, bananas, sour cherries, and coconut as well as all beans and legumes are alkalizing. All vegetables make your body alkaline, including Brussels sprouts, cauliflower, peas, lettuce, avocado, cabbage, corn, sweet potatoes, zucchini, green beans, red beets, and spinach. Tomatoes and sour pickles are acid, but alkalizing. Despite containing weak acids, these foods have an alkalizing effect in your body.
Changing your diet may seem difficult at first, but you’ll soon get used with it. If you’re about to lose your motivation, think about what happens when the body is too acidic. Not only do you gain weight and feel exhausted, but you’ll also have dull skin and hair, low bone density, and sleep problems. Poor digestion and low energy often indicate excess acid in your body. Additionally, you’ll gain belly fat and look older than you really are.
An alkaline diet can improve all aspects of your life. Nourish your body with highly alkaline foods, take mineral supplements, and test your pH regularly. Practice deep breathing exercises and learn to relax.
The lunge is a great exercise for strengthening your legs, glutes, and abs. Compared to other lower body moves, it’s much safer and easy to perform. Whether you choose the walking lunge, the stationary lunge, or other variation, this exercise should be part of your workout routine. Along with the squat and deadlift, the lunge is one of the best moves for your quadriceps and gluteal muscles.
Many people struggle for years to do lunges correctly. Despite its apparent simplicity, this exercise requires balance, strength, and core stability. If you don’t use proper technique, you can cause yourself an injury. Allowing your knees to fall inward, forgetting to use your core, and not dropping deep enough are common mistakes.
When doing lunges, it’s essential to maintain good posture. Do not let your upper body lean forward. Many gym goers allow the knee to move far over toes, which may cause injuries especially when using heavier weights. Keeping the feet too far apart and looking down during lunging can negatively affect your form too.
From newbies to advanced lifters, everyone can benefit from lunges. However, this exercise will work only if you use proper form. Keep in mind that practice makes perfect. The more often you do lunges, the better you’ll get. Make sure your abdominal muscles are tight. Your chin should be parallel to the floor. Keep your back neutral and your chest up.
Feet should be in line with your hips. Knees should be in line with your second toe. Do not lean forward! If you’re new to this exercise, ask an InFitPTv Corporate Fitness Coach to assist you. As you progress, use a barbell or dumbbells to add resistance. Watch your form in the mirror or record yourself on tape.
Want a bigger chest and massive arms? What about a stronger core? Then you should do push-ups! This classic exercise hits nearly every muscle group, including your pecs, arms, shoulders, abs, and quads. It’s the perfect muscle builder for newbies and pro athletes alike. The best part is that it never gets boring because there are dozens of ways to do push-ups.
This multi muscle group compound exercise is easily accessible and requires no special equipment. It targets mainly the delts, triceps, and pectoralis major as well as small muscles like the serratus anterior. Depending on how you perform the move, you can hit different muscle groups.
Beginners can start with wall push-ups, standard push-ups, and rotational push-ups. If you’ve been working out for awhile, try alligator push-ups, staggered push-ups, or spiderman push-ups. Advanced lifters can perform tiger push-ups, diamond push-ups, single arm push-ups, superman push-ups, and renegade push-ups. Changing the positions of your hands and elbows will activate different muscles.
Push-ups are considered the ultimate upper body exercise. This move can improve your overall fitness and help you build a strong foundation. It will also increase your strength, boost your metabolism, and burn fat. You don’t need a gym membership or fancy equipment to do push-ups. All it takes is some free time and determination.
This multi-joint exercise will help you build lean muscle and keep in shape. After only a few weeks, your arms and core muscles will become stronger. Whether you’re training your chest, your shoulders, or your legs, you can do a few push-ups to warm up. This exercise increases muscle mass, elevates testosterone levels, and supports cardiovascular health. It’s ideal for both cardio and strength training. Depending on your needs, you can vary the intensity and resistance, or try push-up variations
Long time clients, Rising Stars, New Comers, Mentors, Supporters, Family & Friends. Thank you for the year that was 2014! A year that brought many achievements and advancements, it is one that will be remembered as the Birth of InFitPTv Corporate Fitness Coaching.
Without the support of each and everyone of you, our achievements would not have us where we are today. The future holds our way of showing you gratitude, in which I will explain further shortly, and as exciting and rewarding that it is, you can be assured about the hard work and commitment put towards keeping this Australia wide movement for health doing the amazing work that it does.
Boot Camp will commence the week starting the 2nd of February.
By the time March is upon us, InFitPTv Meet-Up’s will be held every week, by June, 3 times every week. These may vary from exercise classes, to nutrition workshops, or outdoor team sports days. Meet-Up’s are free for all members and non-members may attend up to 3 times prior to joining.
InFitPTv is pleased to announce that as of March Boot Camp will be increasing to 6 sessions per week at no extra charge to you.
Corporate Fitness Coaching is now available in small group classes for up to 4 people. There are 5 of these available now so get in quick. As of June, 10 small group training classes will be available each week with a selection of trainers available.
InFitPTv.com is not far from Official Release but when it’s close you will all know about it. Here you will be able to follow our ongoing live feed with updates on Meet-Up’s, Press Releases and Ranking Statuses from people who set their privacy settings to public. It will also be able host your training programs and guide you to your success.
2015 is set to be the most rewarding year for our clients ever! We look forward to the year ahead with you all.
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i will try and do my off season program twice a week over the christmas break.
Since I will be over indulging over the break, this will be my motivation to do this.
Barrier. One of the main factors that will hinter this will be being hungover.
Enabler. Will get Minh to do the program with me to help motivate me.
Full Body Stretch
Cobra – DWFD x20
Lunge with Leg Swing 20x each leg
Chest & Shoulder Stretch
Sit up – Crunch 3 sets of 15
Push up 50 Reps
Runningmans 3x 20
Side planks 3 / 10 each side
Wall squat 3 minutes holding
Lunges 3x 20
Walk and static stretching
Warm Up & Stretch
5 minutes Skipping
Jumping Jacks x50
Full Body stretch
Glute Bridges x100
A – Z Leg Raises
Lying Hip Abduction 3x 15
Push Ups x50
5 minutes Skipping
Full body Static Stretching
Everyone has food cravings. Some people are constantly craving chocolate or sweets. Others have a burning desire to eat fast food, such as pizza, hot dogs, or fries. It is estimated that 70 percent of men and 100 percent of young women had food cravings over the past 12 months. Are cravings real or just an excuse to indulge in your favourite treats? Let’s find out the truth about food cravings!
Research indicates that certain areas of the brain – the insula, hippocampus, and caudate – are responsible for food cravings. Most people are craving sugar when they are stressed. Food cravings can also occur when your diet lacks particular nutrients such as vitamin B12 or calcium. The desire to consume certain foods is often related to specific hunger.
Studies suggest that chocolate and other high carb foods increase the production of endorphins in the brain. Endorphins are also known as “feel good” chemicals. When you eat candies, your pituitary gland releases these compounds, which lifts your mood. As a result, your brain will associate candies with happiness. If you satisfy your cravings and eat what you want, you’ll get trapped in a vicious circle that can lead to weight gain, diabetes, and heart disease.
Food cravings are characterized by an intense desire for chocolate, chips, ice cream, fruit and more. Most people crave sweet, spicy, or salty foods. Pregnant women can experience unusual cravings for non-food items like mud, unripe fruit, and charcoal. This usually indicates nutritional deficiencies. In general, women’s cravings are influenced by hormones.
As you see, there are several possible causes of food cravings. Scientists believe that certain cravings indicate a lack of specific vitamins and minerals. For example, if you crave chocolate, you actually need magnesium. This mineral can be found in fruits, legumes, seeds, and raw nuts. Sugar cravings may indicate low levels of chromium, tryptophan, sulfur, carbon, or phosphorus. This means you should eat more broccoli, cheese, chicken, turkey, liver, eggs, and green leafy vegetables.
What if you’re craving bread or cereals? This could indicate a nitrogen deficiency. Make sure you eat high protein foods such as meat, beans, nuts, and fish. Those who crave fatty foods may have low calcium levels in their body. If this is your case, eat more dairy products, legumes, kale, and seeds.
A balanced diet that includes all food groups can help reduce cravings. This explains why most people have cravings when trying to lose weight. If you constantly feel the need to eat certain foods, keep them out of your sight. Fill your fridge with fresh fruits and veggies, lean meat, fish, and legumes. Don’t keep chocolate, sweets, or junk food at home.
If you crave sugar, eat a small fruit or a piece of dark chocolate. Cravings for salty foods usually occur when you’re stressed. Exercise more and get plenty of rest to overcome this problem. When you crave steak, burgers, or red meat, eat foods rich in iron. Your cravings will eventually go away. Listen to your body and try to figure out what it really needs.
Do you live under constant pressure? Are you stressed out by work and house chores? If so, you’re not alone. One in five people experience extreme stress. Over 44 percent feel more stressed and overwhelmed by daily problems than they did five years ago. Many of them complain about dealing with depression, anxiety, heart palpitations, shaking, weight gain, headaches and other health problems caused by a hectic lifestyle. Researchers have found that stress is the basic cause of up to 60 percent of all illnesses.
The good news is that you can fight stress and gain control over your life. Start by exercising more! Regular physical activity relieves stress, wards off depression, and promotes mental well-being. According to the World Health Organization, exercising is one of the simplest and most effective ways to minimize the harmful effects of stress.
Most people are aware that physical activity is the key to a fit body and better health. What they don’t know is that exercise can be just as effective for treating anxiety and depression as cognitive therapy. It’s no wonder why so many health experts have started to promote physical activity among persons with serious mental illness.
Studies indicate that exercise is highly effective for preventing and treating mild to moderate depression. It has also proven beneficial as an adjunct to treatment of alcohol and drug addiction. When you’re working out, your brain produces galanin, a chemical that helps control the stress related cravings in drug addicts. A recent study performed on rats has shown that those who were on the wheel had fewer cravings for drugs than those who were not engaged in physical activity.
It’s no doubt that exercise helps your body deal with stress more effectively. It basically improves stress tolerance by stimulating the mood boosting chemicals in your brain. For example, cardio exercise increases serotonin levels. Its effects on your mood are similar to those triggered by alcohol and drugs, but without the side effects. Physical activity also improves cognitive function, lifts your mood, and helps you make better decisions. This explains why teenagers who work out regularly smoke less than those with a sedentary lifestyle.
An overwhelming amount of evidence suggests that exercise keeps your mind strong and helps control mood swings. If you’re prone to depression or suffer from anxiety, start working out! Not only you’ll look better and feel self confident, but also experience fewer depressive episodes. Physical activity controls the impact of cortisol – the stress hormone, serotonin, dopamine and other chemicals that are influence your mood. Exercise is one of the most powerful weapons against depression and stress related conditions.
From children and teenagers to seniors, everyone can benefit from exercise. By increasing the feel good hormones in your brain, exercise makes you happy and helps you cope up the stressful events of your life. There are three main reasons why physical activity is important for mental health:
However, its mental benefits are not limited to the treatment of depression. Scientists have found that exercise improves cognitive function and prevents memory decline in older adults. It also boosts your self confidence and self esteem, facilitates neuroadaptive processes, and modifies the body’s response to stress. Physical activity has the potential to influence smoking, drug addiction, eating habits and other health behaviours.
Regular exercise can dramatically improve mental health. Not only it increases blood flow to your brain, but also influences your thoughts as well as the way you interact with other people and the environment. The mind-body connection plays a key role in all of these processes.
Experts claim that exercise is an overlooked factor in mental health care. Despite its numerous health benefits, physical activity is rarely used for treating or preventing mental illnesses. It has been scientifically proven that regular exercise may improve the quality of life of those suffering from schizophrenia. It also regulates the mood, which is particularly important for people diagnosed with bipolar disorder or obsessive compulsive disorders.
Physical activity has a host of benefits for all ages and in both genders. Its positive impact on mental health should not be underestimated. Next time you’re feeling sad or depressed, head over to the gym or exercise at home. Work out for at least 30 minutes over your favourite music. If you do this, you’ll feel much better afterwards. The health benefits of exercise are immediate. Not to mention that you’ll meet other people at the gym, make friends, and socialize. For best results, exercise at least four days a week. Clear your mind and focus on your workouts. Forget about your daily worries and enjoy your exercise routine!
Have you ever wondered why you can’t build muscle or lose fat despite eating and training like your favorite pro athlete? The same workout plan will produce different results from different people. Even if you do the same exercises and eat the same food as your best friend, your body will develop differently. This is largely due to your somatotype. So, what are the main somatotypes and how they influence your ability to build muscle?
If you’ve been working out for a while, you’ve probably heard about somatotypes. This term refers to the three body types: endomorph, mesomorph, and ectomorph. Each has unique characteristics and requires a different approach when it comes to fat loss and muscle building.
Somatotyping is based on the body shapes and compositions. This concept became popular during the 1940’s. Each individual has a predetermined genetic makeup that influences its body shape. In other words, your ability to build muscle depends largely on your genes.
Mesomorphs gain muscle easily and carry minimal body fat. Ectomorphs are naturally thin and have a hard time building muscle. Endomorphs carry more body fat than mesomorphs and ectomorphs. They also have a slow metabolism. Each body type has advantages and drawbacks. The key is to find a workout plan that supports your goals and matches your body shape.
This somatotype is characterized by a pronounced musculature, broad shoulders, and narrow waists. It’s the most desirable body type. For mesomorphs, it’s easy to build muscle and lose fat. They don’t have to worry too much about calories, or diet all the time. Mesos can get shredded and keep their fat levels low with little effort. They will benefit from most workout routines and diet plans. Since they can train longer and harder than ectomorphs and endomorphs, mesos are excellent candidates for bodybuilding and powerlifting.
Most ectomorphs have a skinny body, with long limbs and little body fat. This somatotype is the envy of many women. However, it can be a real nightmare for men, especially those looking to build muscle. The ectomorph has a fast metabolism and can eat plenty of food without having to worry about weight gain. They boast superior aerobic capacities, so it’s a great candidate for endurance sports. The downside is that most people with this body type are ‘hardgainers’, so they need to eat and work out more than others in order to bulk up. Meal frequency and timing is essential for gaining muscle,
This is the most common body type, featuring a wide waist, sturdy bone structures, and increased physical strength. Endomorphs need to stick to a clean diet and work out regularly to stay fit. They have a tendency to story fat and can get bulky. This body type is ideal for weight lifting and other sports that require explosive strength. A strict diet is crucial for keeping the fat off. For best results, it’s recommended a mix of cardio and strength training along with proper nutrition.