Unfortunately, there can be an unpleasant side to peoples’ comments when embarking on your own health and fitness regime. I’ve often had to tell my clients to be wary of the people around them and how these people respond to their health and fitness regime.

Hopefully most of them will be like your personal cheer squad – the type of people who support you no matter what. They are there praising and encouraging you when things are going well and pick up your spirits and help you back on track when things get tougher. ( Being a Sunshine Coast Personal Trainer means I’m  a 1 person cheer squad too!)

Then there are the people who appear supportive and believe they are being supportive but they may say things or behave in ways that lead you off your track or discourage you.
These people are the unconscious saboteurs of your weight loss journey and are more than likely people close to you, such as your family, friends and colleagues. They don’t intentionally go out of their way to sabotage you but act out of habit or what they think is right.

This happened to me once when I lost quite a bit of weight. I went to a party where there were people I hadn’t seen in a while, I bought a new outfit and I was looking forward to seeing their reactions to the changes I’d made.
The funny thing was I could tell they had noticed I was leaner – they’d look me up and down or out of the corner of their eyes – but no one made a comment what-so ever! It was confusing and a bit discouraging.
It happened again with the same group of people a few times over several months as I kept slimming down. I finally figured out that my success was confronting to them in some way. Instead of letting it get to me, I decided that if these people made no comment about my trimmer figure – I knew that I was looking good!

The people in your life may not be so subtle. Perhaps you know people who are conscious saboteurs – people who intentionally try to stop you from achieving your goals by behaving in certain ways or putting obstacles in your way. They might appear to be supportive but are actually thinking of ways to foil your success. Keep your eye out for these people as they are often those close to you, friends, family, colleagues or acquaintances and can be difficult to spot.

So while you are on your way to a slimmer, healthier, happier you – be aware of the people around you. How many are genuinely happy for you and your progress and how many are confronted or threatened by your success?
At the end of the day, remember that you are your own person and you are working towards your own betterment and personal development.  Don’t let someone else’s issues affect your own journey.

Live the life you want & love the body you’re in!

Yours In Health & Fitness,

Sascha Aiono

Sculptlife Personal Training

“Strong mind” are the words I use for myself and my clients,  the looks of discomfort and strain on their faces instantly replaced with an expression of steely resolve and determination to finish the set. It’s a really cool thing to see. It’s the ‘mind over matter’ mentality that pushes you through those last 30 seconds you were so sure you couldn’t finish – but then before you know it, it’s over and you did it! It’s a great feeling.

A lot of people don’t realise that mentally they are ready to give up long before their body is, as soon as it starts to feel uncomfortable or as soon as that burn just starts to set in, already they’re thinking ‘ok that’s enough’ or ‘ouch that hurts’ and they give up. A word of advice  - unfortunately exercise is not supposed to be comfortable! Not if you’re looking for great results! And I don’t mean that you need to flog yourself within an inch of your life to get results, what I do mean is that you need to push yourself beyond your comfort zone. That’s what achieving results is all about –  in any area of life.

Before I was a trainer, some years ago, I was participating in a bootcamp where we given 100 squat jumps to complete at the end of a gruelling hour session dragging tyres, hauling logs, carrying sand bags, backwards tiger crawling and many, many sprints up a hill that was literally at a 60 degree angle from the ground. If the squat jumps weren’t low enough or we didn’t keep in time the count went back to zero.
The second time we got to 50 only to be told the count was back at zero I was feeling like I’d never be able to finish it, the more I focused on the numbers the more I felt aggravated, discouraged and tired and just wanted to give up.
It was at these sessions that I developed the trick of focusing my mind outside of the physical discomfort and diverted my thoughts elsewhere. I’d think about what else I had to do that day, take in the scenery around me or think about how much stronger I’d be the next time we had to do squat jumps. Since I am still able to walk today its clear that my trick worked and I got to the end of those never-ending squat jumps!
( However, I was very sore over the next few days! Click here to find out more about injuries, strains and sore muscles)

It’s great to share with other like-minded people the mental toughness that has inspired you to keep going even when you were sure you couldn’t. So I’d love to hear about the times you’ve thought you couldn’t finish the set or make it to the end. What were you doing? What were you thinking? And what got you through it?

Yours In Health & Fitness
Sascha Aiono
SculptLife Personal Trainer

PS –  For our clients I promise that the above session wont appear in our group training sessions!! Way too hard just for the sake of being hard! Here at Sculptlife we’re about getting results that are achievable and maintainable without being flogged within an inch of your life!
If you’re not already a client, why not give us a try to see how we can help you achieve your ultimate health, fitness and figure goals. Click here to arrange your free fitness consultation – we’d love to help!

I lay there thinking about how much I loved bed, so cosy and comfy, and how nice would it be to stay there all morning, get up at 7.30 and just skip training altogether.
Almost immediately images from the night before popped into my head, I had been to a BodyBuilding contest and seen lots of lean, buffed bods in bikinis and high heels strutting around on stage. It was then that the Sunshine Coast Personal Trainer in me piped up and said “Unfortunately for you being warm and cosy in bed isnt going to get you to your health, figure and fitness goals! Get up!”
(See! Even us trainers are vicitims of our own trainer-to-client encouragement!)

And so reluctantly I got up, reached for some training clothes, devised a way to get dressed that would expose the least amount of bare skin to the cold air outside the bed covers (ie: getting dressed under the covers!!) This took a while, considering I was getting dressed in bed and when it’s cold outside, I usually layer up my workout gear so I’m warm until my heart rate is up, then I can start taking off the layers as I get warmer. Finally I was ready and went for my run.

Forty-five minutes later I was pumped, on an endorphin high and feeling great and I thought about how my day would have started if I hadnt gotten up and trained; it seemed like a sluggish and lethargic way to start the day and I was glad that I hadnt stayed in bed.

Even some of our clients have encountered and overcome this same early morning, inner-monologue debate. One such client bounds up to me in the mornings at 5.30am in the dark, and cheerily says “good morning!” while i’m still mentally waking up! (Even though my body is up and awake – my brain is often half and hour behind my body!) It takes a bit of mental toughness to get up and get going when the rest of the population stays inside in their beds where its warm.

I’d like to know about the times you’ve had to talk yourself out of bed to get to training or the tips and tricks you’ve come up with to make sure you get out there and get working towards your goals. One of our Sunshine Coast Personal Trainers – Sammy, her trick is to set 3 different alarms, while our office administrator Tiani asks her boyfriend to help her out of bed – this ‘help’ he interprets as pulling the covers off her, refusing to give them back then literally kicking her out of bed!   Harsh, but effective none-the-less!

If you’re having a little more trouble than getting out of a warm bed when trying to stay motivated on your fitness journey make sure you check out our article on “refocusing on fitness.”

So lets hear it then! Post your comment below!

Yours In Health & Fitness

Sascha Aiono
Sculptlife Personal Trainer

Ros and Kerry Smerdon, Avocado & Custard Apple Farmers in the Glass House Mountains have been training with us for almost six months now and the have been making some amazing lifestyle changes ! I am really impressed with how much their fitness levels have improved, as well as their tone and shape. They are an absolute pleasure to train but you gotta watch out for these guys competitive streak -  and I think Ros’s interpretations of the rules on our “Games Day” are always… hmmm a little “lateral” but Kerry puts up a good fight too !

Ros was named Rural Business Woman of the Year ’08, hear what she has to say : “While we had a physically active lifestyle through our work, Bianca and her team have showed us to eat well and exercise for strength and our health.  Their encouragement and interest in our health and wellbeing is not just as trainers but as friends also. Choosing healthy meals, not simply quick meals well has now become a positive habit for us. We have a lot more energy as well as losing weight and toning up.”

Kerry and Ros training at home with panoramic Glasshouse views

Ros & Sash laughing at Kerry's boxing jig drills

Kerry shows he's multi talented and displays his highland jig skills

Kerry & Ros Training

When it comes to weight loss endeavours, we usually use excuses to justify why we failed when we didn’t see the results we wanted. So, instead of convincing ourselves something else was to blame for our less-than-satisfied results, why not take on a ‘whatever it takes’ attitude for success?

Now, we all have different circumstances in life that can make exercise regimes difficult to follow compared to the next person. So what is the big secret that the successful ones know that the others don’t?
Well, those that succeed look for ways to make exercise and their lifestyles work; instead of looking for excuses.

Have you heard yourself use any of these excuses?

I’m too busy, I don’t have time.

Ever heard the saying ‘if you want something done, ask a busy person’? We all have the same 24 hours in a day and yet some people seem to get a lot more done than the rest of us. It’s usually these people that have a regular exercise routine in place and have made their health and fitness a priority. Additionally, the energy you earn from exercising regularily and eating clean means you can power through so much more than someone who doesnt. Don’t cheat yourself of the body you want because you haven’t made health and fitness a priority in your life.

I dont like exercising

I’m guessing you dont enjoy it because you’re out of shape and it feels difficult. Well, like I said before, if were easy every one would do it. If you perservere your fitness will increase, you’ll feel lighter and leaner and you’ll begin to love the feeling that comes with being fit.

I went for a walk last week and I drink low fat latte, thats good enough

Telling yourself that minimal effort is enough to budge that stubborn body fat is only cheating yourself of the results you want. Think to yourself, ‘am I really giving my honest 100% effort here?’
You’re the person who will care the most if you don’t reach your figure and fitness goals. We all know feeling disappointed when you know you could have done better really bites, so don’t let that happen, give it all you’ve got!

I’m trying really hard

There is a difference between trying and doing and unfortunatley your body only cares about what your are doing, not what you are trying to do. As much as we would love it, your body isn’t going to say ‘well, they are really trying hard to not eat junk food, let’s cut them some slack and shed a few kilos’.
It’s about what you do, not what you try to do.

So, how did you fare? Are you using these Exercise Excuses to convince yourself you can’t acheive the body you really want? It’s important to get used to the idea that obtaining your ideal body will take some hard work and sacrifice.
Make sure you understand and accept that from the start and just get on with the work that has to be done. You’ll find that you CAN lose weight and i’m sure you’ll be pleased with your results!

PS – If you need some help getting serious about your training and healthy eating regime, give me a call at 0433 147 833 or visit www.sculptlife.com.au to book a free fitness consultation valued at $80. We’ll help you bust some of these excuses to get your to your ideal body!

Energetic From the Inside Out

As people age they often begin to complain about not having enough energy anymore.  Often the lack of energy is not due to age, but rather to lack of proper nutrition and aerobic conditioning. The body uses oxygen to generate energy and when your aerobic capacity is low, your energy level will be low.

For the body to have enough energy to function at full capacity, the heart and lungs and circulatory system must be able to deliver oxygen efficiently.  Your aerobic capacity determines your endurance.  In other words, if you have low aerobic capacity, your endurance will also be low making it difficult to complete many daily activities such as climbing a set of stairs.

When you begin a program for fitness in Sunshine Coast, it must be well balanced.  Fitness is a concept which embraces three components:  strength, aerobic capacity and nutrition.  You can’t include two components while ignoring the third and expect to see overall fitness in Sunshine Coast.

Increasing your aerobic capacity increases energy levels in many ways.

• Reduces fatigue by increasing oxygen supplies
• Burns calories so you are able to lose weight
• Increases heart strength so it is better able to pump oxygen rich blood
• Increases stamina
• Improves delivery of oxygen to muscles which increases endurance
• Helps you sleep better at night
• Increases metabolic rate

Joining Forces

Your aerobic conditioning exercises should be combined with strength training and nutrition in order to achieve the best results.  Your body operates as a unit, and like any unit all of the components must be maintained.  A personal trainer can create a program which improves your general health which leads to increased energy.

A personal trainer can design a fitness in Sunshine Coast program that includes a variety of aerobic exercises in conjunction with your strength training.  Aerobic exercises include jogging, bicycling, swimming, aerobics, rapid walking and many sports activities.  By including a variety of aerobic exercises to increase your cardiovascular healthy, the fitness in Sunshine Coast program will be fun and interesting in addition to being effective.

Aerobic exercise can increase your energy levels by increasing the body’s oxygen supply, improving cardiovascular functioning and helping you get a good night’s sleep.  A personal trainer can work with you in your home or office at your convenience.

You don’t have to be one of those people complaining about not having enough energy!

What stress does to the body

Our bodies react to stress in a variety of ways, including fatigue, headaches or other aches and pains, insomnia and other emotional disorders like anxiety or depression. Others might experience gastrointestinal problems like ulcers, cramps or irritable bowel syndrome. Stress can also play a part in cardiovascular health, prompting high blood pressure, heart palpitations, hearts attacks or strokes.

Stress can also adversely affect women and the health of their reproductive systems. Women under stress may experience an absence of a menstrual cycle or abnormal menstrual bleeding. The hormone imbalance that stress creates escalated symptoms of fibroid tumors or endometriosis. Stress can even make getting pregnant difficult for those couples experiencing problems with infertility.

Another way that stress can affect people of both genders is that it quite frequently opens the door to illness. Too much stress can cause our immune systems to falter, making us more susceptible to catching colds or the flu. Stress can even have a negative impact on our skin, causing itchy skin, hives or rashes.

Why exercise can help

While exercise has the obvious benefits of improving overall health and helping you live longer, it can also greatly reduce the amount of stress your body is under. Fitness in Sunshine Coast helps relax tense muscles and promotes better sleeping patterns, plus a wide range of benefits that aren’t so obvious. Exercise promotes better blood flow, including in the brain, which can help combat that feeling of having your head stuffed with cotton.

It also releases endorphins that can provide a happy, healthy feeling after a good work out. There is a lot of evidence that people that work out on a regular basis and are in good health are better able to handle the long term affects of stress. Stress will always be a part of our lives, but combating it with fitness in Sunshine Coast can certainly help minimize the negative effects.

Get help in the fight against stress

Getting on the right path to better fitness in Sunshine Coast can be difficult and confusing in the beginning, and you may not see the beneficial effects right away, so it’s easy to quit. Consulting an expert in health and fitness in Sunshine Coast is a great way to get going and keep you motivated. Not only can a personal trainer assess your present health and design a work out routine to help you combat stress, but he’ll also be there every step of the way to encourage you.

Cardio training is often considered to be the cornerstone of any balanced workout. Any movement that gets our hearts pumping can be considered cardio training, from riding a bicycle to doing aerobics. The benefits of cardio is that they make the heart stronger, help burn fat and raise the metabolism so that you’re better able to burn up calories. Experts vary in their opinions of how often we should have cardio training, but most agree that about thirty minutes most days of the week is excellent, even if it’s cut up in ten minute increments. The most important part is getting the heart beating at your target heart rate for extended periods of time.

Strength Training

Strength training is an equally important part of a balanced fitness routine. Remember how cardio training helps raise the metabolism? Well, strength training can help in this area by keeping your muscle mass at a healthy rate. And if your goal is to lose weight, strength training in conjunction with cardio training is the best way to go, because the more muscle mass you have, the more calories you’ll burn over the course of a day. Not only will you be improving your muscles, but also your bones and joints.

Flexibility Training

Flexibility is also an important part of a balanced fitness in Sunshine Coast program, whether it is simply a stretching routine at the beginning or end of a workout or a fuller experience such as yoga. Tired muscles are usually tight and restricted, and stretching can help to increase their flexibility and relieve tension. The benefits of including flexibility training in your fitness program are many, including better posture, protecting the joints and possibly avoiding injury, and even helping to prevent lower back pain.

How To Achieve Fitness in Sunshine Coast

Newcomers to exercise might be scratching their heads and saying to themselves, “Okay, I know these things are important, but how do I find the right balance for me?” It’s true, everyone is different and your needs might be drastically different from someone else’s. A great place to start is to consult a professional of fitness in Sunshine Coast. If you are looking for fitness in Sunshine Coast, a personal trainer is ideal for newcomers and experts alike, because they are able to do a full assessment of your needs, medical concerns and goals and help you reach them in a balanced, safe way.

We often think of free weights as dumbbells, but free weights can come in a variety of shapes and sizes, from small hand held weights to medicine balls. Free weights help in strength training and can also help improve balance, as all the muscles in the body are needed to maintain balance while lifting. However, concentrating on specific muscles can be a challenge with free weights. While it is true that there are those that prefer to use free weights in their workouts as opposed to strength training machines, these types of machines have their advantages as well.

Strength Training Machines

Weight machines typically have a stack of weights attached to a pulley, which then can be lifted by pushing or pulling. Strength training machines are generally considered to be safer and easier to use than free weights and are great for those just starting on their fitness program. Because machines typically only work on one specific part of the body at a time, they are also ideal for those that are recovering from injury and need to build up strength. Machines also make sure that the correct movements are used, as opposed to the cheating that can occur with free weights, such as using momentum instead of muscle to lift weights. Your fitness in Sunshine Coast program can and should include free weights and strength training machines to maximize results.

Cardio Machines

Cardiovascular machines are used to increase the heart rate, which can help improve the health of the heart and burn fat. These machines can mimic the motions of walking, running, bicycling, climbing stairs as well as other disciplines. It can be argued that actually doing these actions instead of relying on machines is better, but the machines do have clear advantages, such as being able to easily monitor your progress. Most cardio machines feature a display screen that can monitor the heart rate, “distance” traveled, or calories burned. Another advantage is that your fitness in Sunshine Coast program can always continue, even if it’s raining or snowing.

Vary Your Routine for Better Results

The best fitness in Sunshine Coast programs will incorporate both cardio and strength training to maximize their advantages and result in better fitness for the whole body. While cardio machines are excellent for burning fat and getting the heart pumping, the strength training will help maintain all the benefits of the cardio workout. When designing your fitness routine, be sure to incorporate both cardio and strength training, which will help you realize your fitness goals in a faster and healthier way.