• Preparing for Fitness Competition

    The journey to fitness competition is apparently the hardest you’ll ever experience, however it’s one of the most worthwhile. Having the capacity to demonstrate that you have the mental and physical capacity to get fit as a fiddle and stand in front of an audience is sufficient to give you the self-assurance to pursue all of your deep rooted dreams, also, you keep your body in peak condition health wise.

    Whenever you enter a competition, you do so with the sole aim of winning it. However, it is crucial not to get too much ahead of yourself. There are a number of things that you need to consider before the competition date arrives.

    The initial phase in preparing for a competition is to pick an association and a division with which to contend. There are further categories for wellness, swimsuit, and fitness model.

    Concerning picking an association, visit shows in your vicinity and research various association sites on the web. Analyse the results and photographs from the shows you are hoping to enter to perceive what they are looking for and choose which look you favour and could likely accomplish.

    In the wake of choosing the competitions that pique your interest, research the picked association’s criteria, guidelines and judging necessities.

    One of the most important components of your preparation is nutrition. A few months prior to the competition, you should begin the first stages of preparation. That incorporates resorting to professional guidance to help you map out the primary phases of your training and diet. Individuals frequently remain sceptical about hiring a professional nutritionist.  Most of them fall prey to the assumption that being physically fit they ought to know enough to take care of their nutrition on their own. This is certainly not the best approach.

    There is nothing amiss with enlisting the services of a nutrition expert or a personal coach that has the experience of training individuals for professional competitions. The additional support and guidance are immensely beneficial.

    Around 10 weeks prior to “the day”, you ought to start calculating calories and resisting the urge to indulge in junk foods. It is advisable to eat a controlled & balanced diet consisting a blend of protein and carbohydrates, at regular intervals. As far as hydrating your body is concerned, drinking twelve glasses of water per day is recommended.

    As days progress, try reducing cheat meals to one day in a week. Begin planning your daily meal schedule, preparing food at home and evaluating and regulating servings. Besides that, make sure you keep a tab on your calories, carbohydrates, and fat intake.

    A vast majority of first timers assume that to lean out, they must increase their reps and reduce their weight to burn fat. Although that is bound to boost your heart rate, it will likewise constrain your body to lose much more of its muscle than required. With the end objective of the training being reducing fat and preserving muscle, it is advisable to raise the intensity of your weight workouts.

    Last but not the least, you certainly don’t want to hide your hard work and training under the layer of thick body hair. Aesthetics are of prime importance in a fitness competition. That is precisely where ipl hair removal machine comes into the picture as it helps you selectively target dark, rough hair without damaging the surrounding area.

    Although the above-mentioned tips do not guarantee success, they will certainly set you on the right path.

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  • The Link Between Internal Fitness And External Beauty

    Typically most people want to go to the gym to lose weight or get more fit. Today, however, there is a surge in people attending gym facilities and doing other fitness activities in order to work on their external beauty. Many might see this as an obvious solution, the fitter and thinner you are the better you look right?

    Well, many people are also turning to fitness tactics realising the powerful effects of exercise on skin and hair. From sleeping patterns through to warding off big killers like diabetes and heart problems, exercise has a range of benefits. For those wanting some extra incentive, think about what that run will do for your skin care next time you lace up those sneakers.

    Research has always recognised that exercise was beneficial to the entire body. However, it is only now they realise the full range of benefits a regular exercise routine can provide. One of the big ways exercises can help, is with certain dermatological conditions. Everything from acne to rosacea or psoriasis can be both prevented and assisted through developing a fitness routine. Surprisingly different from what we are typically taught, sweat can actually be good for acne and other skin conditions. Raising a sweat flushes the debris out of the system, correcting hormonal imbalances and helping remove all the junk clogging up the pores.

    Not only does raising a sweat help with skin care, the increased circulation your skin receives when your heart is pumping, boosts the oxygen in your blood. Highly oxygenated blood travels through your skin boosting detoxification and cell renewal. Not only does a brisk run help the cardiovascular system, but that healthy glow is also actually keeping your skin healthy and vibrant!

    The other effects of increased blood flow around the body are the additional benefits to the lymphatic system. One of the women’s main complaints – cellulite –  is a symptom of a reduced lymph circulation. The lymph is the bodily fluid which contains white blood cells, the active agents in the body that protect the entire system from toxins. So exercise like Yoga, helps the lymph and white blood cells flow more freely through the fatty areas to flush both the toxins and reduce the cellulite from the challenging areas.

    For many women, however, despite their attempt, there is always one or two areas where cellulite and fat seem to be permanently settled. This is not a reason to quit; there are solutions out there. Someone who recognised the important of this was Stephen Blignaut, who supplies quality equipment to beauty salons across the country. For women struggling, a beauty treatment is just the right relaxing solution to remove the last few inches or troublesome signs of cellulite.

    Don’t give up on the fitness routine though you might be at an ideal weight. Exercising even just for 30mins a day can be a great way to blow off tension and stress, working on a cellular level to reverse the toll of stress on our ageing process. In a study that was conducted in 2011, it was easily discovered that women who exercised had fewer signs of ageing compared to those who simply allowed the stress to build up.

    So with all those benefits, who would love to go out for a run?

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  • Meal Planning & Nutrition for Athletes

    Any kind of sports put tremendous strain on one’s body. The requirements of exercise cannot be matched without paying special attention to the nutrition. On a daily basis, a normal individual needs to consume 1,500 to 4,000 calories, contingent on the gender and amount of exercise. A sportsperson needs a significantly higher amount of calories per day to attain optimal fitness and top performance.

    At the most elementary level, nutrition is crucial for professional players, sportspersons and athletes since it forms a wellspring of energy, which is essential to complete any activity that involves physical effort. The meal you consume has a direct bearing on your health, preparation, performance and rehabilitation. Besides the kind of diet being vital for sports nourishment, the timing of what you eat likewise influences your performance levels and capability to regain strength after exertion.

    The concept of diet planning and proper nutrition is promoted by sports enthusiasts and professional sportspersons like Mick Fabar. Mick has participated in various professional boxing tournaments. With an unstoppable resolution and endless grit, he has broken 6 Speed Boxing World Records.

    Whatever athletes consume prior and subsequent to their training holds prime significance in sports nutrition. However, it is advisable to pay heed to every food product you consume throughout the day. Usually, sportspersons ought to eat at least an hour prior to training or working out. The pre-workout diet must be rich in carbohydrates and protein with minimum or no fat.

    Carbs are the chief reservoir of energy that drives your training regimen. An athlete’s body requires adequate carbohydrates to avoid muscle exhaustion and maintain blood sugar and glycogen levels in the tissues. Advantageous fats are transformed into fuel, strengthening the body and enhancing stamina.

    Protein is needed to boost muscle growth and restoration. After working out or running, athletes require to make up for the carbohydrates lost. Therefore, they ought to make sure quick and effective muscle regeneration by incorporating protein in their post-exercise meal.

    Your protein and carbohydrates intake will fluctuate as per the intensity and kind of sport. Therefore, to attain your nutritional balance, it is advisable to get in touch with a certified and reliable diet expert. A professional dietician can provide you with the right guidance regarding sports nutrition. Dietitians have the required knowledge and experience to help you, irrespective of your level, gain optimal sports nutrition, thereby, empowering you to meet your performance objectives.

    Dehydration is one of the biggest foes of any athlete. Keeping yourself hydrated is crucial to your performance. You end up losing important fluids during exercise in form of sweat. If you don’t take care of the fluid level in your body, the muscles begin to lose strength and you also develop a risk of dehydration. Water provides lubrication to the muscles and empowers cells to carry nutrients to different parts of the body. Hence, it is vital to drink up, particularly if you are involved in an intensive exercise regimen.

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  • Fitness

    Laws to Take Care of When Opening a Gym

    Opening a gym may seem to be a very lucrative proposition but before that point is reached and the dollars start pouring in, there are formalities that need to be catered to. And one of the primary and most important one is adhering to laws that govern opening of a gym. These laws are very strict and have to be scrupulously followed irrespective of whether it is own business or on a franchisee model.

    The first step that you’ll be taking is getting a property to house your gym. It can either be on rent or through direct purchase of the plot. In both cases, it has to be registered as a commercial property where the laws are quite complex. In all cases, it is always advisable to consult experts in this field. For example, if you are starting a gym in Melbourne, you should get in touch with lawyers well versed in Melbourne property conveyancing to draw up the required ownership or rental contracts. This will eliminate the possibility of any future disputes and litigation over the premises you have chosen.

    The next crucial thing is following the Fair Trading {Fitness Industry Code of Practice) Regulations 2010 that lays down procedures and standards that need to be specifically followed by the industry. It has been in operation from 2005 and was renewed and came into effect from 31st December 2010. It is enforced by the Department of Commerce, Consumer Protection Division and is vital that you go through the clauses with a fine tooth comb.

    This code of practice is structured to ensure that members and suppliers to your gym have the required confidence to be a part of your venture by knowing that you are following mandatory regulations as laid down by statutory authorities. Following this code of conduct is your commitment to all stake holders that you are maintaining high standards in running the gym. This code of practice is comprehensive in nature and applies to owners and franchisees of fitness centres as well to personal trainers, fitness trainers and fitness instructors. Here too, the code is very clear as to the definition of a fitness centre. It is an indoor facility that provides fitness services including health and fitness club that offers an indoor gym and group exercises classes. Delivering the same services outdoors will not come under the ambit of the code.

    There are some procedures laid down in the code that has to be followed by you for opening a gym. The first is that you should desist from any high pressure selling tactics that might even be termed as harassment. This is mainly in relation to selling membership contracts to clients. Next, you should not place false and misleading advertisements to draw in membership. As an owner, it is also your responsibility to make sure that your employees too do not indulge in such methods to attract clients. The code is also very strict about maintaining client confidentiality. You should not use or disclose any information given by the client in the membership contract. This applies to both former and current clients.

    There are other pointers in the Regulations regarding Membership contracts, cooling off period and pre-paid membership agreements. Read and implement them carefully so that you are not distracted at a later date from successfully running your gym.

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  • Health Benefits of a Clean House

    when you talk about the health benefits of a clean home the first thought that crosses the mind is usually centred around dust and dirt, waste water and unclean carpets and the resultant allergies and respiratory problems. But in reality, there is much more to it. It is also affects emotional stability and the hazards of injuring oneself. Surprised? Read on to know how all these can be a distinct possibility.

    Increasing Physical well being – This is of course the main benefit of keeping the house in a sparkling condition. Regular cleaning, vacuuming, dusting and mopping remove dirt and dust that cause cold and flu like conditions. Fine particles of dust mites and many different types of allergens are often the primary cause of respiratory problems. Those afflicted by specific allergies are often advised by doctors to always keep their homes in neat and clean.

    It is always advisable to periodically disinfect your home with powerful sanitisers. This helps kill bacteria, viruses, microorganisms and other such dangerous germs of E. coli, staph and salmonella that fester on food not properly stored. It is therefore very necessary to sanitise the kitchen surfaces frequently. Grease trap treatment should be made an integral part of the cleaning activity. Clogged kitchen drains become a breeding ground for hazardous germs and bacteria.

    However, when you do use any sanitisers or general cleaning solutions, ensure that they are mild and made of safe natural ingredients. This is as against the standard ones bought of super market shelves that contain harsh and abrasive chemicals that affect health of residents.

    Another aspect of regularly cleaning the home has got a lot to do with fitness. Studies have proved that those who clean their homes frequently are more fit and active than those that just let things go by with their homes getting dirtier by the day. The very act of roaming around the house with a vacuum cleaner nozzle in hand is enough to burn up some calories, however few that might be, when compared to strenuous workouts.

    Less hazardous surroundings – Just tidying up the house and keeping things in proper order increases the safety quotient of the home. With boxes or toys strewn all over the carpet or grocery filled crates lying on the kitchen floor, there is a definite possibility that you might trip over and injure yourself. Further, stacks of boxes kept in the corridors or near doors will prevent a quick getaway in case of fire or any natural calamities.

    Emotional wellbeing –It is common knowledge that emotional health and physical well being are closely interlinked with both being an integral part of overall health of a person. A clean home soothes the emotion and uplifts the desire to live well. Additionally, cleaning the house and seeing it sparkle in front of the eyes goes a long way to better the mood and frame of mind. Those who let dirt and dust pile up in corners, on surfaces and appliances become sloth and irritable. Being active while going through cleaning chores is good for the mind too.

    Go out of the way to keep your home clean and see the all round benefits pile up.

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  • 5 Foods That Help You Stay Young

    Looking youthful is a priority of today’s generation. The quest to defy ageing and look naturally beautiful is not confined to only females as men are equally conscious of their looks.

    Rather than utilising various commercial creams and other cosmetic products found in the market, one can pick the natural way of eating natural and healthy foods to overcome age-related issues. Here are 5 different foods that can slow down the process of ageing and make you look more youthful.

    Virgin Olive Oil is one of the most useful products with various health benefits. According to a recently concluded study, olive oil helps in averting many prevalent disorders related to ageing. It decreases blood pressure, curtails the chances of heart disease, keeps metabolic syndrome in check and also helps your skin retain its youthful glow. Researchers imply that it has a powerful anti-inflammatory influence on the skin and thus, can guard it against sun damage. Besides that, more than 70 % of olive oil contains monounsaturated fat, which has been correlated to improved skin resiliency and firmness.

    Green Tea possess an abundance of antioxidants which can safeguard you from free radicals. Free radicals are unbalanced molecules that are created amid metabolism and due to strain. Antioxidants alter their formation so they don’t lead to any skin damage. Polyphenols, which are also present in green tea, are capable of shielding collagen, the fundamental protein in your skin. That may decrease and even temporarily stall the process of maturing.

    Kidney Beans abound in  fibre and potassium that facilitate the reduction of the cholesterol levels and thereby, eliminating any chances of heart disease. However, the prime health advantage of these pulses is that they are brimming with proteins.

    Fish is a potent weapon to fight ageing. Its constituents, such as long-chain omega-3 fats, are best suited to prevent ageing as they check coronary illness, aggravation and ulcerative colitis, among numerous different ailments.

    Experts have put forward the theory that they may be effective in shielding skin against inflammation and damage that ensues from ultraviolet rays in the sun light. Salmon, one of the most sought after kinds of fatty fish, has a supplementary ingredient that can help you preserve the youthful look of your skin. It comprises of a carotenoid antioxidant named astaxanthin that is accountable for the pink shade of salmon.

    The antioxidant properties of dark chocolate are well known. It is even more potent than other antioxidant rich foods such as blueberries and cranberries. According to certain studies, it is also effective in decreasing blood pressure, enhancing insulin affectability and arterial function.

    Chocolate also consists of antioxidants such as flavanols, which shelter the skin from damage caused due to excessive sun exposure.

    Although, many individuals resort to cosmetic procedures and products such as IPL laser machines for sale in order to maintain their appearance and radiant skin. However, by eating the above mentioned foods, you can not only improve the aesthetics but also the function of your skin.

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  • Physical Fitness for Arborists Is Integral To Their Career

    Physical effort is an essential component of practically every tree care procedure. Whether it is trimming, tree removal, stump removal or other arboricultural activity, it entails a certain level of aerobic fitness and muscular strength. These prerequisites are usually related to athletes and individuals involved in other sports. However, it won’t be wrong to term arborists as industrial athletes.

    Professional sportspersons generally train for around twenty hours in a week to reach the desired level of stamina, endurance and strength. All that training enables them to maximise their potential and give their best performance during a sporting event. On the other hand, arborists don’t have the leverage to take time out of their busy schedules to train as they have to work around 40 hours or more in a week. Besides that, arborists don’t have to wait for an event to perform since their level of fitness is put to test on a daily basis. Therefore, fitness holds equal importance, if not more, for arborists as it does for professional athletes.

    Arboriculture is a profession that requires supreme levels of concentration, energy and strength to achieve efficiency and quality in results. Climbing trees, removing tree limbs and working on ladders for hours, all involve haphazard body movements, which can put stress on muscles and joints. Additionally, many climbers find it extremely hard to stay upright while hanging in the harness while carrying out tree removal in Melbourne, resulting in undue energy expenditure.

    Productivity is the economy of movement. High efficiency means the specialist is using less energy to execute a piece of work, whether it is climbing a tree, removing branches, or pruning. Effectiveness likewise implies that workers are performing at their top level without stretching their limits —a crucial consideration for arborists who have to toil away for hours.

    Physically fit arborists will be able to work on a tree for hours without laboured breathing or body aches. It also empowers them to increase the span of their professional career and minimise the scope of injuries.

    That is precisely the reason all tree care professionals ought to work on their fitness and adopt a daily regimen, that includes a healthy diet, fitness routines and stretching exercises.

    It is also vital to include weight training in the regimen for strengthening muscles and joints and making them impervious to stress injuries. Another benefit of weight training is that it enhances energy and endurance levels.

    Arborists with strong limbs are apparently much more efficient at climbing up and down the trees. Barbell squats, leg extensions, calf raises, running, deadlifts and kettle bells are the best exercises to strengthen leg muscles. These exercises will boost your thigh muscles, knee joints, butt muscles and calves, making them more resilient.

    In a nutshell, being physically fit will enable tree workers to overcome the demanding and challenging nature of their job, increase career span and provide desirable results quickly.

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  • Workout for a Boxer

    What is so special about working out like a boxer? It has got to do with the strain in practice which is perhaps the highest in any field of sport. It also requires that different faculties, both physical and mental be always in peak physical shape. This includes all round development of strength, flexibility and reflexes. In short, a good boxer must be supremely fit in more ways than one. It is therefore natural that the work out of a boxer is finetuned with precision if he has to outdo his opponents in the ring. And this is no mean task. One hour of a boxer’s workout burns about 600 calories per hour. So as part of the daily routine, it is not the workout only that has to be in focus, a lot of external backup and supplements should form the core of the workout routine.

    One of the first questions that come up in relation to a boxer’s workout is how long should a boxer train. Though it depends purely on fitness and individual fitness levels, an ideal routine will be a judicious mix of 3 to 5 hours per day for about 5 times a week. It will be a combination of warm-up for 30 minutes, roadwork for 30 to 60 mins, skill settings, bag work and sparring for 30 mins each, strength and conditioning for 60 mins and finally the crunches and warm down for 30 mins. It is not necessarily in this order. For example, roadwork is best avoided during noon when the sun is at its hottest and should be slotted for the beginning or end of day. Exceptions can be made to this routine. It all rests on the endurance limits of an individual.

    A crucial part of a boxer’s workout is the sharpening of reflexes for the jab, cross, jab, bob and weave routine. This is the lifeblood of any boxer and prepares him to be in a position where he is not left flat footed in front of a rival. While following this routine, speed is of essence. However, not everybody can be a Mick Fabar. This legendary Australian businessman and builder entered the Guinness Book of World Records with 436 punches in a minute and broke it later with 548 soon after. Another of his records was 302 left punches in a minute.

    While it is true that in competition it is not only speed that matters, it surely plays an important part in deciding the final winner. The routine that has to be followed in this workout includes throwing punches, swivelling around the waist, bringing arms up to guard and finally bobbing and weaving from left to right. The set has to be repeated and is a simulation of what needs to be done when facing an opponent in the ring.

    Finally, it is the endurance level that is often the fine dividing line that separates a winner from a loser. There are many avenues to increase staying power. The first is to optimise cardio exercises that increases the heart rate and by default oxygen intake. Running, swimming, skipping rope, biking should definitely be a part of a boxer’s daily regimen. Muscle conditioning to increase speed of punches and generate adequate power is vital. And the muscles should be so conditioned to absorb repeated battering from an opponent.

    Follow this workout for a boxer and you cannot possibly go wrong.

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  • A Beginner’s Guide to Start a Fitness Center

    There could be a host of compelling reasons to open a gym. Possibly you’re fed up of letting your supervisor or club proprietor spend your profits. Maybe you are in an unreasonable collaboration with another mentor that isn’t contributing as much as he or she ought to. Then again perhaps something has changed in your life that you require more than what your present position gives.

    Whatever the reason maybe, numerous fitness coaches live with the dream to open their fitness center or gym, where they can stock their preferred equipment, organise fitness sessions, and recruit professionals to provide top class, personalised training. However, it is one thing to have the passion and energy to dream about owning a gym and other to harness that energy to realize the dream. Here are a few tips that will help you accomplish your goal of opening a fitness center.

    Planning – As many entrepreneurs and established gym owners will acknowledge, opening a fitness center is not a child’s play, it is a task that entails a meticulous approach and a significant measure of planning. That increases the importance of doing proper ground work and formulating a full proof business plan.

    It is this research that will enable you to gain knowledge about the most sought after niche in your locality, the ongoing market prices, easily accessible locations, the upstart costs, the required fitness gear, and many other important factors.

    Knowing your competition not only allows you to devise a strategy to stand out from your rivals but also keeps you abreast with the current market trends. For that, it is advisable to collaborate with someone who has a prior experience of handling a business and can help you gain an insight into your rival gym’s strategies. A professional business consultant in Melbourne can be of immense benefit in this regard.

    One of the greatest obstacles for most fitness coaches who long for opening their own exercise center is finances. The money required for a gym start up, more or less, depends on the scale of your operations. If you want to open a neighbourhood gym that serves a limited demographic, the investment required is not that much when compared to opening around-the-clock franchised health center.

    The bigger the facility, the more fitness gear required, and the more money needed to be invested. Besides that, the location of your fitness center also has a direct bearing on the cost involved. Additionally, if you intend to recruit experienced and professional trainers, the costs are bound to go up. Therefore, you need to have your finances sorted out before you take the plunge.

    Last but not the least; abstain from getting a major share of your finances through a loan. The loan costs may appear to be modest now, yet it can be a daunting task to repay it, especially when the interest rates are doubled. Numerous organisations fall flat not long after a loan cost increment since they spend most of their profit in paying off debtors.

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  • Importance of Fitness For Fire Fighters

    In the fast moving world of today, fitness cannot be compromised with at any levels, be it professional or personal lives. Tonnes of research have been carried out on the benefits of staying fit and this has opened up a whole new industry of fitness goods and devices. There are certain scenarios where being fit is considered to be one of the crucial tools of the trade. These include sportsmen, the armed forces, fire fighters and similar careers. For the last two, being fit and getting out of tough situations is often the thin dividing line between life and death.

    Consider any situation that necessitates the presence of fire fighters. It will be seen that apart from skill and experience, moving fast is essential, not only for own safety but that of the others being rescued too. Have you ever seen a fire fighter perched on a tall ladder trying to get someone out of a window? Just imagine the level of fitness required if the task has to be done successfully. Now, think of a sloth and obese person in the same circumstances and you will appreciate that fitness is crucial for fire fighters.

    It is not that fire fighters have to respond quickly to only genuine calls – every call is important real or dud and fitness counts. I know of a situation where an alarm had gone off in a place protected by a smoke security device. Fire fighters responded with alacrity, doused the fifth floor apartment with water after climbing the ladder, only to find that a smoke emitting device had been set off. These devices are connected to surveillance sensors. Whenever an intrusion takes place, the sensors are set off and simultaneously the smoke alarms too are triggered, covering the area in dense smoke in seconds. Unable to see anything, the intruder is forced to beat a hasty retreat.

    Fire fighters are constantly in a state of high alert and their physical and mental faculties are always tuned to be ready at all times. This is the reason why training programmes are not limited to fighting fires only. Strenuous exercises, long runs with heavy loads and arduous commando type training are as much a part of his life as knowing how to put out fires and rescue trapped people. Only if he is fully fit can he do full justice to his job.

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