Category Archives: Fitness

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. Fuzz free skin will give you a flawless and smooth finish that you have been looking for. Don’t leave it until the last minute to get your hair removed with IPL machine because it requires 3-4 treatment sessions and may leave your skin red. So it would be great to start over with at least 3 months prior to the competition.

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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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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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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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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Fitness Programs for Elderly

Aging populaces set new prerequisites for practical and financially savvy methods for dealing with our senior residents. It is crucial to ensure that the elderly people have the strength they require for day to day tasks. Physical activity is presumably the key for aged individuals to live a happy, satisfied and healthy life.

It is similarly imperative to have fitness equipment that is particularly designed for safety and convenience. Seniors ought to have a simple access to such equipment that allows them to adjust and perform different exercises without over exerting themselves. Exercising on a consistent basis with proper fitness gear and guidance keeps up their capacity to work, counteracts and treats sicknesses and enhance psychological wellness.

The measure of muscular mass reduces considerably in old age. A noteworthy decline can be seen after 45 years of age. Lack of activity causes fast changes in muscle strength that drops significantly in old age, especially in patients who are in bed rest or recovery period.  After religiously following a personalised exercise schedule, aged individuals can expect their muscle strength to improve. That consequently helps them in performing the routine activities, reduces incontinence and boosts mental health.

Efforts must be made to ensure that there is a well-furnished fitness center equipped with proper machines and equipment in all aged care facilities. The educational and training programs for aged care workers such as Certificate IV in Aged Care ought to include information about fitness programs for elderly people. This will enable the aged care workers to guide the elderly people in maintaining their fitness.

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Get fit with electric treadmills

Fitness and health are some of the most popular life goals that many individuals, across the globe, share. Some want to get fit to suit their professional needs (sportsmen and fashion models) while some want to achieve fitness to remain healthy and happy. Irrespective of the reason, increasing your fitness level can benefit you in numerous ways. Besides improving your overall health, increasing your immunity, enhancing your appearance, fitness also provides you with inner strength and joy. There are many ways to achieve fitness but only a few are as effective as the electric treadmill.

Due to the restricted measure of body anxiety and several health benefits, most fitness experts consider walking and running to be great physical activities. Be that as it may, numerous individuals cannot afford to join a gym, mostly due to time constraints. Therefore, in such a scenario, it is advisable to set up a treadmill at home and reap the below mentioned three benefits.

Simple to use – As far fitness equipment is concerned, the electric treadmill is quite simple to use. It is perfect for individuals who fret about the unpredictability of the rough or bumpy terrain while jogging outside as the treadmill’s surface is flat. You don’t need to stress over trails or walkways either.

Safe way to increase body strength – Contrary to the general belief, lifting free weights is not the only way to improve your body’s strength. Truth be told, while lifting weights, you run the risk of different kinds of injuries and muscle strains, especially if done without proper guidance. On the other hand, by using an electric treadmill, not only you enhance your musculoskeletal strength but also you do it safely and quickly.

Tracking progress – Treadmills additionally let you keep tabs on your development. A vast majority of treadmills available in the market are equipped with digital monitors that display vital stats, such as distance, calories burned, and time. Tracking your progress is a crucial part of your exercise routine, particularly in case you’re working with a goal to reduce weight.

Besides the above-mentioned benefits, walking or running on a treadmill build up and conditions your calves along with your quadriceps muscles.

However, like any other electrical equipment, electric treadmills are vulnerable to short circuits and other such faults. In such a scenario, it is advisable to get in touch with professional electricians in Melbourne.

Treadmills are the best approach to ensure that you’re getting an adequate amount of exercise. With this fitness equipment, you can have an interesting and effective exercise session in the comfort of your home.

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How to Create Eco Friendly Fitness Facility

When the world is rapidly moving towards eco-friendly products and solutions can fitness centres lag far behind? In fact, the scope and opportunities for gyms shifting to a low pollutant and carbon footprint environment is far greater than conventional commercial ventures. How can this be done?

Just think for a moment of the working of a fitness facility. Rows upon rows of equipment plugged into electrical sockets and energy guzzling lights and music systems on at full blast. Now consider this – if exercise cycles were to be manually driven and the treadmills had low power consumption circuits, there would be a drastic reduction in utility bills. And talking about electricity, consumption of fitness centres is high on the list of energy consumers. Why not switch to alternate sources to run the gear? The best option is to have solar energy powering your fitness centre. Solar panels that charge banks of batteries that power the full gym even after sundown is a very effective eco-friendly green solution.

Another area of concern that can be easily addressed with a few minor tweaks is the flooring. Having recycled rubber flooring including bamboo flooring mats that covers the workout areas is a very helpful option and goes a long way to a gym having an eco-friendly setting. Finally, there is another crucial side to creating a green gym. Insist on and only buy green cleaning products. These are free from harsh toxic and abrasive chemicals usually found in conventional cleaning solutions and will not have an adverse health effect on those working out.

Consider these possibilities for creating eco-friendly surroundings in your gym.

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Nutrition Tip of the month

Reams and reams have been written on nutrition, dietary habits and their effects on the body by people who are experts in this field. But it all boils down to this – balanced and nutritional diet helps fight a variety of ailments and strengthens the immune system reducing the possibility of chronic diseases. Foods provide calories and the amount you need every day depends on your build and structure and the type of work you do. A person engaged in a sedentary office job will need much less than a miner or a construction worker. Plan your diet well and stay healthy for life.

Follow a few simple tips and you cannot go wrong –

  • Start yur day with breakfast rich in whole grains, calcium, Vitamin D and C.
  • Always prefer pre-washed, pre-cut salad greens and vegetables to snack on. Shun those greasy finger foods. Have plenty of beans as they are rich in fibre.
  • Take a lot of fruits whether fresh, canned or frozen.

Here a distinction needs to be made between the number of calories taken and the quality of nutrients that enhances metabolism levels. To get say 500 calories, you’ll have to eat more vegetables, fruits, nuts and leafy greens than say a plate of French fries or a small cheeseburger that generates the same number of calories. But by opting for the former combination you get filled up more and can thereby reduce the quantity of next meal intake. Further, plants have more fibre, minerals and antioxidants which help maintain your health.

And finally, along with healthy eating habits, ensure healthy cooking habits. Avoid deep frying foods as much as possible, it adds calories and fats to the food. Always opt for roasting, grilling, steaming and baking. It seals in the nutrients and preserves them for the plate.

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