Total Transformations with Sculptlife's Body Balance Challenge

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Eight weeks ago our Body Balance Challengers began their journey towards better, balanced bodies and now – we just cant believe how much they’ve changed in only eight weeks!
Rachel Pope, our Body Balance Winner and recipient of the grand prize of $700 noticed changes after just 3 weeks! “I had to tighten my belt buckle a notch and so did my husband from just eating the same dinners as me!” (Click here to check out all of Rachael’s amazing before and after shots!)
Sunshine Coast NutritionSunshine Coast Nutrition

The Body Balance Challengers banded together and it was fantastic to have such a positive and supportive environment in the nutrition and group exercise classes. Natalie Thorpe, winner of the ‘Make Your Friends Crazy Jealous Award” said it was the encouragment and support that got her through the exercise sessions. Natalie said “the classes gave me tips to get through the shopping minefield and methods to overcome my cravings.” Lisa our 1st Runner Up found the nutrtional knowlege she accquired from the classes were a big part of helping her to fit back into her size 9 jeans.

The results were not only on the fat loss front but on the health front too. Mandy Wright, 2nd Runner Up, now says she is looking forward to reaping the benefits of a much healthier future with her new lifestyle habits. Rine, the Challenger who gained the most amount of lean muscle mass and winner of the ‘Buff’d Babe Award” also reaped health benefits from the eight week challenge, ” I feel like a new person, I have energy, I feel fitter, I am more motivated and less moody!”

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Rine receiving her Buff'D'Babe award !

Getting your body in balance is not just about the physical changes you make, its about your mind and self image too, Vikki Newton’s experience is an example of this. After only six weeks of working with Sculptlife and the Body Balance Challenge she is now happy in her body and knows that the changes will keep coming as long as she stays positive and commited – and she did exactly that! Vikki won the “Determination & Bust-a-Move Award” for always giving 110% during training sessions while simulataneously turning the studio into a dance floor!

With the Body Balance Challenge being such a success for our Challengers in so many aspects – body, health, mind and spirit – we cant wait to begin the next Body Balance Challenge! Stay tuned for the next chance to change your body and your life; get confidence and control; and a chance to win $700 with the Sculptlife Body Balance Challenge.
Click Here to see all our challengers results !

Sunshine Coast Fitness & Time Management Tips from Wildly Wealthy Women

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On the Sunshine Coast, there is an absolute plethora of inspiring and amazing women that I come into contact with. One of them is Sandy Forster, International Mentor of the Year 2008, Bestselling Author, Speaker & Prosperity Coach . You can read more about her here : http://www.wildlywealthy.com/

I have recently enrolled in Sandys Inspired Spirit Coaching Academy ( you can check it out here www.inspiredspiritcoachingacademy.com) and in one of her calls she said some great things about time management and making sure that she includes fitness  into her day. I thought it was a really good tip, so I wanted to share it with you Sandy Forster speaking on Sunshine Coast Fitness and Time Management

“When working out your weekly schedule, book in the big things first and write them in your diary straight away. I’m not one of these people that’s in love with fitness and exercise. But I do love how it makes me feel afterwards . I know it affects everything when I exercise; I make better choices with my eating; I feel better; I make better decisions at work; I feel more inspired, I feel more balanced; I have more patience, everything is better.

Therefore I know it’s a big thing, even though I’m probably one of the laziest people on earth and I do not enjoy it at all and I moan and groan the whole time – my daughter says “Mum, you sound like you’re having a baby! “ But really, it is fun, I go down to the mfirst thing in the morning and when it’s done I feel great. I feel amazing. I feel good and so I know I have to write it down and book it into my schedule. I set the alarm and make sure it happens. It’s 5 o’clock, it’s dark, I could so easily go “ I don’t feel like it today” but because it’s written in my diary and I checked it the night before, my mind was already committed and my body just has to follow through “

Sticking To Your Sunshine Coast Fitness Program – Even When The Weather Gets Cold!

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Early mornings are not so fun in winter when its cold and dark outside, it becomes quite temping to just stay in bed where it’s warm and cosy! Even a Sunshine Coast Personal Trainer can find it difficult to get out of bed and slog it out in the cold – which happened to me just this morning.
My alarm went off at 6 am (which is a late start compared to the 4.30 am wake ups I have in order to start training clients at 5.30am) it was dark and cold at 10 degrees outside and all of a sudden that sneaky, whingey little voice inside my head said “Aww, but I dont wanna go for a run! It’s cold and dark – I cant be stuffed!”  So I hit the snooze button and rolled over.

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

Eating Yourself Slim – Tips From A Sunshine Coast Personal Trainer

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As a Sunshine Coast Personal Trainer I know how hard it is to wade through the ocean of misinformation out there. But the secret to permanent and effect weight loss is to eat yourself slim! That’s right – awesome isn’t it ! I come from a family of Samoans – we’re big eaters, and in the traditional Samoan culture the fatter you are, the more you show your wealth. So as you can see, “dieting” is going against hundreds of years of ancestry for us ! But , I’m very pleased to tell you that my cousin Keri has recently lost 18 kilos after spending a day with me working on her eating habits ( and of course training with my talented cousin Josh’s bootcamp in Sydney )

She was absolutely over the moon that we had to schedule her meals in every three hours – with alarms so that she wouldn’t forget. But she was totally blown away with how much she could actually lose weight, just by choosing the right amounts of food to eat – and when to eat them.  

To permanently lose the fat stores in your body, you’ve got to burn more calories and increase your metabolic rate ( the rate at which your body burns fuel throughout the day – even when you’re NOT exercising) with a precise exercise routine and proper nutrient ratio adaptations ( that means eating the right stuff at regular intervals ) . Even if you don’t exercises ( but I recommend you do ), just eating 5 – 6 small high quality meals  each day ( and by a meal, I mean anything from a nutritious snack to a sit down dinner ) will substantially increase your metabolism and you’ll burn more calories.

On the plane on my way down to visit Josh and Keri I took a photo of the food that they were serving  to the girl who sat next to me. Everything looks nutritious and healthy, and you’d be forgiven if you thought that meant you would be able to lose weight. But as  you can imagine, everything that they served was highly processed, packaged material, that had a lot of carbohydrates ( used to provide energy for ) and next to no protein ( used for growth and recovery of lean muscle tissue ). Accompany that with the next 3 – 5 hours of sitting on your bum waiting around, you’ve got the perfect conveyor belt for everything that you consume to go straight to fat stores. There is a lot of occupational hazards when going travelling as a Figure Competitor and a Sunshine Coast Personal Trainer  – especially when those Krispy Kreme donuts seem like they are actually sending you ESP messages to go pay them a visit ! he he ;)

On my return, I was very proud to open the door to our Sunshine Coast Personal Training studio fridge and see how we are all practising what we preach ! There are tupperware containers upon tupperware containers, filled with lean beef stirfry with rice noodles, morrocan chicken and basmati rice ( my snack and lunch ) a lean beef burger and salad on a whole grain roll ( Tiani ) salmon, salad and low fat fetta on a mountain bread wrap ( Sammy ) and steak and rice and steam fresh vegetables ( Sash ). Now, just as long as we make sure we clean it all out ( if not we always have Tiani ;) just kidding ) we should really be seeing some changes in both our figures and performance over the coming weeks. Recently I lost 2 % body fat after 3 weeks of tightening up my diet like this, and of course still enjoying my treats on a weekend ( you may not be able to see my diet chocolate mousse in there – but it’s in there !)

Plenty of regular meals here !

If you need more help with your eating, we’re here to help you , with our latest body composition analysis testing and our Diet Master Pro system so that we can customise a nutritionist approved eating plan, complete with exactly WHAT to eat and WHEN in order to achieve RAPID FAT LOSS!  And bonus for all you time poor guys out there – it even comes with a complete shopping list !

Remember, your nutrition is your foundation to your health and fitness, without it , no matter how hard you exercise you won’t get your ideal healthy body.  If you would like a free nutritional consultation valued at $80 to find out how we can help you with your nutrition just email us on info@sculptlife.com.au or phone 5493 8269.

Sunshine Coast Outdoor Personal Training !

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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

Sunshine Coast Personal Trainer Says " You Can Melt Fat With Your Mind "

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All too often I have heard clients downplay their achievements and results when it comes time to re-assess their figure and fitness results. Sadly, its not uncommon for me to see someone to drop 10cm from their waist in 4 weeks and then say, ‘oh but my thighs are still too big’, or for someone to decrease their bodyfat percentage by 8% in 12 weeks and then say ‘oh but I’m still not a size 8 yet’.

When it comes to fat loss and fitness, there are several pieces of the puzzle you need for success; a healthy and balanced nutritional plan; an exercise regime that includes cardiovasulcar exercise and resistance training; and finally accountability for your actions (a SculptLife Personal Trainer is perfect for this as well as all of the above!). But there is one other component that you may not realise you need to address, but is vital to your success…

…Your mental approach to your training and weight loss regime…

Have you ever heard the saying ‘it’s like watching paint dry/grass grow?’ Or have you ever been waiting for something and watching the seconds tick by on the clock and each minute feels like an age? In my opinion, these are comparitive to changes in your figure when trying to reduce fat/tone up. It becomes far too stressful and discouraging when you focus too much on what your body is doing.

It is better to simply be aware of your exercise/healthy eating regime, and focus on the “process” but not to focus too much on your progress. Set yourself in your daily routine and let your body do the rest. Just relax, let it happen and enjoy it.  Check out the article “Setting Fitness & Health Goals with a Sunshine Coast Personal Trainer” for advice on how to turn your dreams into reality .

Excuses, Excuses. Why you CAN lose weight.

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Exercise Excuses. We’ve all used them, we’ve all heard them. But are you really letting your exercise excuses convince you that you can’t achieve the body you want?

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!

What Type of Personal Training in Sunshine Coast Is Best for You

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Personal training in Sunshine Coast sets a standard for quality and success. With fitness becoming an increasingly popular aspect of health today, trainers are becoming knowledgeable in different areas. They can help you treat injuries, manage stress, become more flexible, and much more – including lose weight!

Ain’t No Mountain High Enough

Choosing a type of personal training in Sunshine Coast requires some thought. Like any other program, such as diet, there are many factors to consider. You want to choose a program that fits your style so that you will not be tempted to quit before achieving your goal. Don’t over do it or under do it, its easy to tire yourself out or forget about your goals entirely. Maintenance is the most difficult part of a training program, and trainers are more than aware that motivating you to maintain a healthy system is a big part of their job.

So your very first decision is deciding what your overall goal is going to be. Some just need to lose weight. Others want to prepare for a professional body building competition. Decide what your goals are and come up with a schedule that will help you meet those goals.

Obviously, these are two very different goals and will require two very different programs. Fitness is serious business and no goal is too high to reach – but remember a trainer will make that goal easier to grab. Having someone to help you keep on track is invaluable, with a personal trainer appointment, its harder to skip your workout…you’ll be letting them down as well as yourself.

Can’t Keep Me Away

Personal training in Sunshine Coast can be as varied as people’s fitness personalities. They include:

  • Home and office training programs
  • Private or group training programs
  • Exercise programs that stand alone
  • Exercise programs coupled with diet and health programs
  • Online personal training
  • Studio personal training

Mountain High

Deciding to take control of your health and fitness is like reaching the top of a mountain. From the top you can see for miles, and the future looks crystal clear. To maximize your program of personal training in Sunshine Coast, choose a company that has experience and uses only certified trainers.

Certified trainers will lead you to the top! They are knowledgeable in all exercise areas, from just helping you trim up to teaching you how to train for that sport you love so much.

Their experience will equate to customized exercise programs that target your specific needs. There’s no need to stumble along. You can climb directly to your goal with the assistance of personal training in Sunshine Coast.

Exercise Is A Top Diabetes Management Tool, According To Personal Trainers In Sunshine Coast

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Personal trainers in Sunshine Coast know that exercise and good nutrition can do a lot to prevent or delay diabetes onset, but that they are also key factors in controlling diabetes, preventing serious complications, and in living well with diabetes.  Fitness is recommended for all diabetics, but care must be taken to develop a safe plan given your specific situation.

Many Benefits Of Fitness For Diabetics

A 2005 study showed that people who had diabetes and who walked daily were healthier after two years.  Their medical expenses were lower as well, indicating their overall health was better.  In contrast, people with diabetes who did not exercise experienced a decline in health and increased health care costs.

Physical fitness is important to diabetes as a means of controlling blood sugar; it is also a highly effective means of maintaining heart health—a top threat to people with diabetes.  Personal trainers in Sunshine Coast have seen that diabetics who exercise benefit from:

  • Improved circulation—preventing lesions and tissue damage throughout the body
  • Prevention of heart problems
  • Increased blood flow to the heart
  • Decreased cholesterol (of ‘bad’ cholesterol levels)
  • Increased levels of good cholesterols
  • Decreased nerve damage
  • Weight loss
  • Lower risk of stroke
  • Decrease in blood pressure

People with diabetes who exercise enjoy many of the same benefits of people exercising without diabetes—and more.  For people with diabetes, though, exercise takes on an even greater importance as the extra boost is necessary to keep the heart, lungs, and body functioning at optimal capacity.

Exercise Considerations For People With Diabetes

Exercising with diabetes is similar to exercising without, but there are special considerations that need to be accounted for.  Since exercise causes dramatic changes to blood glucose, it is important to talk to your doctor about how to manage blood sugar before, during, and after exercise.

It is also important to know what types of exercise are beneficial and will improve your condition and what types of exercise are safe given your specific symptoms/condition. For this it is important to ask personal trainers in Sunshine Coast for advice.

For example,

  • Aerobic exercise and sports are recommended, but care must be taken to monitor effects on blood glucose
  • Strength training helps build muscle and improves metabolism, but when complications arise strength training may need to be modified or suspended
  • Patients who have lived an inactive lifestyle need to gradually break into exercise and increase intensities as fitness improves
  • Blood glucose levels dictate the safety of exercise—it is generally recommended that diabetics not exercise with blood glucose below 100mg/dL or above 300mg/dL

In addition, personal trainers in Sunshine Coast require that all diabetics stay well hydrated during exercise (because dehydration impacts blood sugar) and should always check for injuries (particularly of feet) following exercise.

Getting Help To Exercise Safely

Developing a plan for safe and effective fitness can be daunting if you have diabetes.  The help of qualified professionals—including the advice of your doctor and the knowledge of personal trainers in Sunshine Coast—can help immensely.  Your doctor will work with you to make sure that you are exercising in a way that is beneficial and safe, and a personal trainer will build upon your doctor’s recommendations to develop a fitness plan that is right for you.

As a diabetic, exercise is one of the best ways to remain healthy at your optimal level throughout life.  Get the professional advice and assistance you need and commit to regular exercise so that you can live well for many years, despite your disease. Personal trainers in Sunshine Coast can help you learn about how this is possible.

Injuries, Strains and Sore Muscles – A Personal Trainer in Sunshine Coast Can Help

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A personal trainer in Sunshine Coast understands that experiencing soreness the day after a work out isn’t uncommon. After all, you’re pushing your muscles beyond what they’ve been used to doing. But sometimes we mistake injuries and strains as sore muscles and push through the pain, which can lead to lasting damage. In this article, we’ll take a closer look at why muscles become sore, what you can do to help prevent soreness, and why working with a personal trainer in Sunshine Coast can help you avoid injuries and strains.

Why do we get sore?

If you’re exercising correctly, muscle soreness should be very minimal, but those that are just beginning or have recently intensified their work outs may experience muscle soreness the day after a work out. This phenomenon is called delayed-onset muscle soreness, or DOMS, and generally occurs twelve to 36 hours after an intense work out. There are two factors that contribute to DOMS; a build up of waste products in the muscles and miniscule tears in the muscles. Not only are the muscles sore, but symptoms can also include feeling stiff, weak and tired.  A personal trainer in Sunshine Coast understands DOMS and will know how to safely and effectively get you passed it without injury or strains.

Avoiding soreness

Working out shouldn’t leave you feeling tired and sore, but energized! You can help your body better recover by taking care of your body before and after your work out. Make sure you’re getting plenty of sleep, as exercise will only exacerbate the tired feeling, and take an appropriate amount of rest between work outs, so your muscles have time to recover. A personal trainer in Sunshine Coast suggests always warm up your body for at least ten minutes before any kind of intense work out, because exercising “cold muscles can lead to strains and injuries.

Stretching after a work out is just as important, as it encourages the blood flow to return to the organs and discourages lactic acid from building up in the muscles, which contributes to soreness. Finally, make sure you’re getting enough fuel for your body. Food give your body the energy it needs to work out efficiently, so consider adding a small snack an hour before your workout and eating a healthy meal afterwards, to help your muscles better recover.

Getting the help you need

If you’ve already tried some of these techniques and are still experiencing soreness after your work outs, chances are that you may have strained a muscle. A muscle is considered strained when it has worker harder than its capacity and it actually tears. If you don’t notice significant improvement over a period of a few days, you may need to seek medical advice.

It is, of course, very easy to avoid injury by making sure you’re using exercise equipment safely and not pushing yourself beyond your limits by consulting a personal trainer. Working out with a personal trainer in Sunshine Coast has many benefits for you, including designing a fitness regime that’s right for you, encouraging you along the way, but most importantly, making sure you’re working out safely and efficiently. A personal trainer in Sunshine Coast will be able to advise you about your muscle soreness, when you should seek medical advice, and how to avoid injury all together.

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