Wake Up Call Fit Tips - Dinner

Dinner.
When cooking a meal for the evening, serve up a salad first to boost your vegetable intake and fill you up.
Also try drinking a glass of water before you pick up your knife
and fork, as this will fill the stomach and you won’t eat so much.
Another great idea is to serve the meal on smaller plates … hence smaller servings.
The Wake Up Call: Excuses Change Nothing. Exercise Will.
Note: Please consult your doctor before undertaking any exercise program.
www.fitaustralia.com

Wake Up Call Fit Tips - Breakfast.

Breakfast.

Breakfast is the most important meal of the day.
Start including breakfast in your routine.
I don’t mean a coffee or flavored milk that’s usually loaded with 50 to 60 g of sugar (that’s why it tastes so good).
Try a fruit smoothie instead, have a variety of wholegrain cereals or just plain fruit.
Mix it up as variety is best. At that time of the morning you maybe in a rush, so something quick and easy is ideal.
Remember you have just been asleep for up to 8 or so hours, skipping breakfast may result in fatigue, headaches, loss of concentration of ability to think clearly, and of course hunger pains. It’s the body asking you where is the food to fuel the functions your asking it to do.
Do you drive your vehicle with no petrol? Do you put the wrong fuel in the tank and expect it to work?
Why do this with your bodies engine….the heart.
Note: Please consult your doctor before undertaking any exercise program.
www.fitaustralia.com

The Wake Up Call Fit Tips

Focus.
Stay focused on your goals. Place reminders around you. Use my company slogan - EXCUSES CHANGE NOTHING. EXERCISE WILL.
Put it on as a screen saver at work, on the fridge, the toilet door (not in the bowl!), on mirrors, your mobile, next to alarm clock. Say it 10 times every morning - whatever it takes to get you to take action.
Note: Please consult your doctor before undertaking any exercise program.
www.fitaustralia.com

The Wake Up Call Fit Tips - Neville and Nellie

Neville and Nellie Negative.
These are the names I’ve given to those people in all our lives who always see the glass as half empty.
STAY AWAY from these people!
They will want to bring you down to their level. They do not want you to succeed. It could be a family member, friend or work buddies. They don’t mean it but they will try and say things to sabotage your success.
Their influence can be subtle, and often you may not have noticed their negativity, but take a look at what’s really being said when people say things like:
“Oh c’mon, come out for a drink … don’t be so boring.”
“You’re always exercising – I think you’re overdoing it.”
“Oh go on, have another chocolate. It’s okay …”
“A bit of salt and fat won’t hurt you.”
STAY POSITIVE. SURROUND YOURSELF WITH PEOPLE WITH SIMILAR
GOALS.

The Wake Up Call Fit Tips. How to succeed # 3.

The Wake Up Call Fit Tips. How to succeed # 3.


Take a minute of your day right now. Don’t put it off, you can spare one minute!

Close your eyes, and think back to when you were fit and healthy.

Maybe it was 1, 5,10,20 years or more ago. How did you feel then?

Did you have energy?

Did you feel happy, and strong?

What
were some of the things you could do? Jump, skip, hop, walk, run, bike,
and swim? Could you walk the stairs and still be able to talk?

Open your eyes.

How do you feel now? What will happen if you continue this way?

The only thing stopping you is what’s between your ears.
There is no better feeling on earth than being fit and healthy.

You have already experienced it, you can have it again.



Note: Please consult your doctor before undertaking any exercise program.

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The Wake Up Call Fit Tips - How to succeed # 2.

Note: Please consult your doctor before undertaking any exercise program.



How to succeed # 2.
Remember our last fit tip? Read it again.

You now know to never give up and you remind yourself daily, right?

Repetition is a powerful reinforcing tool, but what else can you do?

Easy – remember your previous successes.

When
you first started out on your own – you had to find a job, to live
somewhere, pay the bills, eat and clothe yourself. You may have saved up
to buy a car, house etc.
When it got tough, what did you do? Did you just not eat? Not go to work?

Of
course not. Somewhere inside you found the determination to keep going,
no matter how difficult it seemed. All you need to do is make your
health as high a priority as you did those things.

You can do it!

Fit Australia

How to succeed # 1.

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The Wake Up Call: Excuses Change Nothing. Exercise Will.
Note: Please consult your doctor before undertaking any exercise program.

How to succeed # 1.

Get rid of the negative self-talk such as “I always give up.” Instead, tell yourself “I never give up!”
Know why you’ve set your health and fitness goals, and remind yourself every day that they will help you lose weight, feel better about yourself and the world in general, and increase your confidence.
Assess your progress realistically. Is it working? Are your clothes getting looser? Do you enjoy it?
If not, try something different. If that doesn’t work, try something different. If
that’s not working … try something different until it works.
Believe in yourself, and that you can reach your goals!

How To Start Exercising

The Wake Up Call: Excuses Change Nothing. Exercise Will.
Note: Please consult your doctor before undertaking any exercise program.

How To Start Exercising.

By turning your ‘shoulds’ into ‘musts’!

Ask yourself, how do I feel these days?

Probably lethargic, out of breath, overweight,tired weak and stressed, am I right?

Now ask yourself, what will happen if I continue this way?

What do you really want?  Most of us want to feel healthier.

Why? Because you will feel fantastic again.

What will you get from exercising?
Energy,
feel great, strength, fitness, lose weight, happiness, improved self
esteem,motivation to keep going, a new wardrobe to fit your new
body,attraction, better sex and you can add your bonus when you start.

Excuses change nothing…Exercise will - Flanagan 1998.

fitaustralia.com





The Wake Up Call

The Box

THE BOX.


Don’t let a box determine your health.

We drive in one,

We work and play on another,

We’re entertained by yet another

We substitute our kids’ exercise for playing on one

… we even eat out of a box because it’s easy and convenient.

GET AWAY FROM THE BOX – get outside have regular breaks.



Note: Please consult your doctor before undertaking any exercise program.

Tagged: health, fitness, exercise, motivation, overweight, childrens health.

What Do You Value Most in Life ?

Note: Please consult your doctor before undertaking any exercise program.


What do you value in life?

When
asked this question, most people would be able to come up with a list
of things. Unfortunately, health would be down the list - if there at
all.
It seems that in today’s world, wealth is always more important
than health. We invest in shares, property, cars, saving plans, LCD
screens, and holidays. We pay for financial advice, property advice, and
super advice, and we jump mountains just to get that little bit more
that will make us richer.
But when did you and/or your family last pay for health advice?

Where will you be with your health in 1, 5, 10, 20 years?

What health goals have you put in place?

When was the last time you checked your health before your wealth?

You
may have a mansion on the beach, investment properties,an expensive
car, own companies or the latest surround sound system, but without your health, you have nothing.

Without your health, you won’t be able to enjoy all these things you’ve been working so hard for.

#health #fitness #exercise #motivation

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Your daily routine - Does this sound like you?

Your daily routine - Does this sound like you?

Note: Please consult your doctor before undertaking any exercise program.


Your daily routine - Does this sound like you?


Sleep
for eight hours, but wake up still tired as you sit down to breakfast.
Get ready, and then sit down to travel to work, where you sit for most
of the day. Go to lunch, where you sit down and eat, then go and sit
back at your desk to work. Get tired around mid afternoon, so reach for
something sweet and junky.

At the end of the day, go and sit down
to travel home again, where you have no energy to do anything but sit
down and watch TV. Get up, but only to go sit and eat the biggest meal
of the day, then go back to the TV and maybe mindlessly eat some more
junk before going to bed.
At the weekend, add in a few more elements,
such as alcohol, restaurants or takeaway meals, and more chocolate.
Start the process again on Monday.
It’s a vicious cycle – you’ll never have more energy until you use more energy.

ISN’T IT TIME TO GET MOVING AGAIN?

The Heart - your body's motor.

The Wake Up Call: Excuses Change Nothing. Exercise Will.
Note: Please consult your doctor before undertaking any exercise program.

The Heart – your body’s motor.

Imagine your body as a car, with your heart as the motor.
Would you put leaded petrol in an unleaded tank?
Why do you put oil and water into your vehicle?
Why do you service and tune your car?
What would happen if you didn’t take care of the car? Could it just keep running
indefinitely? Your body is the most valuable vehicle you’ll ever own, and you only get
one.
Now, how are you going to treat your body’s motor from now on?

Wakeupcall Fit Tip - Dehydration

Dehydration.

Dehydration occurs when the body loses excessive fluid. Blood thickens and slows down,and less reaches the working muscles, reducing your ability to exercise.
Not replacing fluids can result in lethargy, dizziness, headaches, cramps and a raised heart rate. This state is easy to avoid; simply remember to drink water before during and after exercising. Don’t wait until you’re thirsty.
For example, drink a couple of glasses before you start, then another for every 15 – 20 minutes of exercise. And don’t forget when you’re done to keep drinking to ensure that the lost fluids are replaced.

Muscle Soreness

Muscle Soreness.



Around 12 hours after exercise, your muscles may be sore – particularly if you’ve
performed vigorous unfamiliar movements. This can be painful, but don’t let it put you
off. It’s a sign that your muscles have worked hard, and are rebuilding themselves. With
regular exercise, your body will adapt and as your fitness improves, the soreness will
disappear.
But be careful – don’t confuse this natural reaction with an injury. Ensure you maintain
the correct posture and technique for each exercise, and remember to stretch before and
after each workout.

FIT TIP - CARBS AS A FUEL

Carbohydrates As Fuel.


The immediate sources of fuel for our bodies are carbohydrates (sugars and
starches)these are very important sources of energy; sugars are the
simplest form of carbohydrate and although they are often thought to be
‘bad’, it’s only the over-processed sugars that have all the other
nutrients removed that you need to cut. The others, such as those found
in fruits, are a key element of a healthy body, as blood sugar levels
play an integral part in the normal functioning of the body - it is the
only source the brain uses.If sugar levels are low, lethargy may creep
in, leading to decreased concentration,tiredness and bad food
choices.Something to think about the next time you want to cut back on
carbs.

Fit Tip - ENERGY

1. 

   The Wake Up Call: Excuses Change Nothing. Exercise Will.
   
   
   ENERGY
   A unit of energy is called a kilojoule (kJ), which replaces the calorie (cal) as energy’s
   unit of measurement. There are 4.2 kJ to every cal, and a kilocalorie (kcal) =1000 cal.
   They’re most often used to describe energy content of food, or the energy required by a
   particular form of exercising.
   For example, 280 g of beer contains 429 kJ (100 cal). This is the equivalent to the energy
   required to run 1.6 km in around six to seven minutes.
   16250 kJ (3800 cal) equates to half a kilo of body fat!
   Unless burned as energy it is stored as body fat in the body.
   
   Excuses change nothing…Exercise will - Flanagan 1998.
   
   Note: Please consult your doctor before undertaking any exercise program.

   #health#fitness#exercise#fat#bodyfat#overweight#tone up

   Reblog
2. 

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   GIVING INTO THE GENERAL POPULATION ?
   
   
   Have a look at this sign, study it for a moment. Can you count the healthy to the unhealthy food in this deal?
   
   
   First of all, we are going to get the regular response of…oh yeah but…
   
   
   The only, butt, you will get, if you use these deals
   on a regular basis, is the one that continues to grow while you sit
   down and read this blog. Or the waistline that is also growing each year
   you grow older.
   
   
   It is a shame that a business like this has to give in to the general population to keep the profits up. It’s business, all businesses have to answer to shareholders and pay the bills in order to survive.
   
   
   This sign is a classic example. I remember Subway had a huge
   marketing campaign when they first came out, you know, the large guy
   that lost all that weight. I don’t remember seeing deals like this. I
   guarantee if he did live on Subway deals like this, he wouldn’t be used
   in their advertising campaign.
   
   
   To keep up with competition, who are also selling and marketing fast
   food, that tastes so good (but is not good for you), the consumer knows
   they shouldn’t have it, but have it anyway and on a regular basis, these
   deals need to be advertised in order to attract the general population
   that just don’t get it, and probably never will.
   
   
   I know it’s a tad negative, but it’s true.
   
   
   Here is a little test for you.
   
   
   Go down to your local shopping mall,sit down with you buddy somewhere
   that is busy with shoppers. Count how many people you see that appear
   to exercise and eat healthy, to those that do nothing for their health. I
   guarantee you that the comparison will be shocking.
   
   
   This is the general population I am talking about.
   
   
   So here is a little something that may help those that fall into the general population category.
   
   
   Did you know:
   
   
   
   Approximately 40% of your body mass is made of muscle tissue. Most muscles are
   designed to move bones around, but some provide the force to perform other key
   functions, such as your heart. Your cardio system (heart and blood cells) and respiratory
   system (lungs and air passages) work together, transporting oxygen to working muscles
   and removing waste products. A heart attack is when an artery carrying blood to the heart
   becomes blocked, usually from a build up of fats (cholesterol) in the lining of the arteries,
   which means these systems can’t do their job effectively and your heart is put under too
   much pressure.
   A GREAT REASON TO START EXERCISING TODAY!
   
   
   
   

   #fat#exercise#health#overweight#weight loss#Toned

   Reblog
3. 

   fitaustralia

   Fit Australiafitaustralia.blogspot.com.au

   Mouse Potato Job.

   Reblog
4. 

   fitaustralia

   

   Rewind the Future If You Lead a Sedentary Life. strong4life.com

   Rewind the Future If You Lead a Sedentary Life.

   A look into the possible outcome for those that choose a sedentary life.

   For those that use excuses not to exercise, do some of these below ring a bell?

   Here are the top 5 excuses I have heard over 21 years as a personal trainer why people cannot exercise -

   5. It’s too hot or cold.

   4. It’s too expensive.

   3. It’s too dark.

   2. I have no energy.

   1. I HAVE NO TIME TO EXERCISE

   I’m afraid this guy in the obesity ad you have just seen, probably used this excuse time and time again.

   He valued a sedentary life and poor eating habits over his health.

   In the end his heart had no more time for him.

   #health#fitness#obesity#fat#tone up#training

   1 note

   Answers enabled.

   Reblog
5. 

   fitaustralia

   

   The Problem with High Protein/ Low Carbohydrate Diets
   
   
   
   
   
   If you cut carbohydrates drastically and add corresponding amount of
   protein, your body is forced to turn to an inferior fuel source: protein
   metabolites called ketones. Because ketones are toxic, your kidneys go
   into overdrive to flush them out of your system. In the process, you
   drain water from your tissues. Since a litre of water weighs about a
   kilogram, you can lose a lot of weight very quickly on a high / protein /
   low- carbohydrate diet. And you may drop an additional kilogram or two
   because you’re eating less.
   
   
   
   
   
   There’s good news on the scales, perhaps, but bad news for your body.
   You’ve lost mainly water – along with calcium from your bones and
   protein from your muscles, but not as much fat as you think. Your
   kidneys are under stress, you may become dehydrated, which puts an extra
   strain on your heart. Few people can or should stay on this kind of
   diet in the long run. The weight usually returns quickly as the body’s
   water supply is restored.
   
   
   
   
   
   
   
   
   IDEAS TO KEEP YOU MOTIVATED
   
   
   ·         Exercise with a partner
   
   
   ·         Vary your exercise activities
   
   
   ·         Look for other exercise facilities such as parks or pools
   
   
   ·         Use an exercise bike whilst watching TV
   
   
   ·         Try an exercise class
   
   
   ·         Di-arise your exercise daily
   
   
   ·         Choose an exercise that you enjoy
   
   
   ·         When jogging or walking or cycling vary your exercise route
   
   
   ·         Go for a morning or afternoon walks along the beach
   
   
   ·         Take up a team sport
   
   
   ·         Buy some new exercise gear
   
   
   ·         JOIN A GYM OR FITNESS CENTER

   #health#fitness#exercise#fat#tone up

   1 note

   Reblog
6. 

   fitaustralia

https://www.tumblr.com/blog/fitaustralia

Giving Into The General Population.

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GIVING INTO THE GENERAL POPULATION ?
Have a look at this sign, study it for a moment. Can you count the healthy to the unhealthy food in this deal?
First of all, we are going to get the regular response of…oh yeah but…
The only, butt, you will get, if you use these deals on a regular basis, is the one that continues to grow while you sit down and read this blog. Or the waistline that is also growing each year you grow older.
It is a shame that a business like this has to give in to the general population to keep the profits up. It’s business, all businesses have to answer to shareholders and pay the bills in order to survive.
This sign is a classic example. I remember Subway had a huge marketing campaign when they first came out, you know, the large guy that lost all that weight. I don’t remember seeing deals like this. I guarantee if he did live on Subway deals like this, he wouldn’t be used in their advertising campaign.
To keep up with competition, who are also selling and marketing fast food, that tastes so good (but is not good for you), the consumer knows they shouldn’t have it, but have it anyway and on a regular basis, these deals need to be advertised in order to attract the general population that just don’t get it, and probably never will.
I know it’s a tad negative, but it’s true.
Here is a little test for you.
Go down to your local shopping mall,sit down with you buddy somewhere that is busy with shoppers. Count how many people you see that appear to exercise and eat healthy, to those that do nothing for their health. I guarantee you that the comparison will be shocking.
This is the general population I am talking about.
So here is a little something that may help those that fall into the general population category.
Did you know:

Approximately 40% of your body mass is made of muscle tissue. Most muscles are
designed to move bones around, but some provide the force to perform other key
functions, such as your heart. Your cardio system (heart and blood cells) and respiratory
system (lungs and air passages) work together, transporting oxygen to working muscles
and removing waste products. A heart attack is when an artery carrying blood to the heart
becomes blocked, usually from a build up of fats (cholesterol) in the lining of the arteries,
which means these systems can’t do their job effectively and your heart is put under too
much pressure.
A GREAT REASON TO START EXERCISING TODAY!