Our Latest Newsletter: June 2009

What stops you losing weight?

By Paul Peroy

Australia is now the fattest nation in the world, with some 4 million or 26% of adults obese? This tops the United States at 25%. Our lifestyles & high processed foods contribute to these statistics. Yes, we need to eat less & move more, but what are the hidden obstacles in our day to day thoughts that are in the way? Here are some little things that can help you beat the battle of the bulge?

Treat Yourself:

When you start the healthy eating plan, are you far too strict? In a recent study, two groups of people were separated. Group 1 was not allowed to have their favorite “sometimes food”. Group 2 was allowed to have as much as they wanted. Once the ban was lifted Group 1 ate more of the banned food than Group 2 ate all along.

The occasional treat while on your healthy eating plan can ward off binging on it. The secret tip here is moderation.

Not bothering to cook for one:

Tonight it’s just you, so you can’t be bothered to cook. You start with a snack of something handy. Still not full you attack the biscuits & continue to graze on snack foods (high in calories which don’t fill you up) until you are stuffed. Because you have not had a proper meal this leaves you hungry through the night, tired & lethargic the next day as your sugar levels have been bouncing around rather than staying at a stable level. It’s better to cook a double portion, eat one portion and freeze the rest for another night when you are eating alone.

“I'll have what she’s having”:

You just want to eat what your friend is eating. We all know this friend. You know the one that eats anything and everything and still manages to maintain a healthy weight? So you keep up with them because you think it’s not fair. Well, everyone’s metabolic rate is different. Keeping up with your friends eating habits is only making it harder for you in the long run. Get to know what works for your body and stop worrying about what everyone else can get away with. Enjoy your food, the company, sticking to what works for you and your body.

The fast eater:

2,4,6,8 bog in don’t wait- WRONG! Though your body is an amazing piece of equipment, some messages take time to travel from your stomach to your brain. Once you are full from eating it takes your brain about 20 minutes to receive the message. Think about how much more you have eaten than you really needed or felt like in 20 minutes. Again take your time, enjoy the company and your food. Chew each mouthful and taste it.

No Waste Club:

I can always hear my mother saying “you are not leaving the dinner table until you have eaten every last bit of food on your plate.” So now, I start with smaller servings on my plate. If I need more, I go for seconds, rather than piling it on and feeling the need to eat it all.

Leftovers can be tomorrow’s lunch or dinner. When eating out, it is ok to ask for a doggy bag. Keep in mind, no matter which way you look at it, it is going to waste or waist…

It’s my destiny to be fat:

“I’ve tried losing weight before and failed several times, so just except it, I am fat”. You haven’t succeeded in the past as you just haven’t tried the write method, or had the right skills. There is a whole industry built around educating us on weight loss; don’t assume you should know how to do it by yourself. You are not a failure, you just need to get with a health professional or spend the time to read up on it to educate yourself on strategies that work. I can’t read Russian, but I have never been taught to so that’s expected, right?

Eating makes you feel better:

The brain releases serotonin (a feel good hormone) when you take that first bite. Once you realize that you aren’t actually craving the chocolate bar but the serotonin you can start to curb the craving. Exercise releases similar hormones which make you feel good, so a walk or workout would give you that same great feeling.

Emotional eating:

You’ve had a bad day at work, had a fight with your partner, feeling lonely or anxious. When we feel stressed or anxious our body naturally goes into famine mode, where it tries to store weight. Take the time to find out what your stress triggers are. Maybe take a time out and go for a walk to think about it. The serotonin and time out will help alleviate the emotional need to eat, while actually burning calories at the same time. Meditation, yoga and Pilates all bring about an element of calm which can restore your body to its normal mode of fat burning.

I’ll start my diet when…… or ill go to the gym after I lose…..kgs

‘I’m going to lose weight before I start the gym’. ‘I’m not fit enough to go to gym class.’ Does this sound familiar? NEWS FLASH! The gym is there, to help you achieve these goals. It is not just a place for thin, perfect, healthy people. You can rest assured that at least 10% of the people in the gym that day have just started their healthier lifestyle change. There is at least one new person in every class that is finding it challenging. Everyone is there to achieve their own personal goals; the professionals who work there are there to guide and help them. The only person judging you is you, everyone else is too busy working toward their goals. Waiting to get fit before you go to the gym is like saying; I will wait till I know how to drive before I take a driving lesson.’ As Nike say, “Just do it”.

EXERCISING YOUR DEMONS

Starting an exercise program can help you battle your demons and help smooth the bumpy post-addiction road.

Cocaine, heroin, alcohol, nicotine and amphetamines, make up the five drugs that are considered to be the hardest to give up. Each of these drugs causes an apparent form of intoxication and a different range of side effects and health problems… all take over the same part of the brain that conditions us to eat, have sex, form emotional attachments and carry out the other activities essential to survival.

These five drugs create a high, far more powerful than any natural high. Just one dose of cocaine, for example, can release two to 10 times the amount of dopamine produced by your favorite meal, person, song or sight. Take a substance like that often enough, and your brain and body will come to depend on it. Ultimately, the pursuit and consumption of the drug will become as instinctive as the pursuit and intake of food - only far more urgent and destructive.

To exercise your demons successfully, or at least give yourself a better chance, you need to somehow balance the brain pleasure centres. The latest research suggests that an exercise regime is the best therapy there is for addiction. In people, exercise acts as a mild antidepressant and relieves stress. Depression, anxiety and stress increase risk of alcoholism, smoking or drug abuse. The exact process as to why exercise helps is still under research, but so far suggests that the release of adrenaline and endorphins can help trigger the brain pleasure centers such as dopamine, serotonin and other neurotransmitters, producing the necessary chemical compounds which contribute to balancing your brain!

Recent studies in the US, show that exercise works because both exercise and illicit drugs trigger the same release in the brain of the euphoria-inducing protein, dopamine. Long-term exercise alters the number of dopamine receptors in the brain, meaning that drugs have less of a euphoric effect. So basically, exercise reduces the satisfying effects of cocaine, and can prevent not only addiction to cocaine, but other drugs as well since they all affect dopamine levels.

Exercise has long been known to produce positive cardiovascular effects. We're now also finding that it has positive psychological effects as well, in the treatment and prevention of drug abuse, depression, and anxiety disorders.

So use exercise as your crutch, start an exercise program and kick those demons once and for all!

For more information on how to best start an effective exercise program, the experts at lifestyle fitness are willing to help you. So just ask

By Paula Rigos for Sydney Star Observer

EXERCISES OF THE MONTH!
Abdominals –Quadruple Power Set!

The abdominals are a good looking muscle we all love to have in shape & show off; though its practical function is something that we really cannot do without. The core stabilizes our back making it possible to stand, bend lift & pretty much everything else. So healthy abs, are an essential. Provided to you by our Group Fitness Team & Les Mills

Super Set:

(click the links to see how to do the moves)

Complete the super set 3 times round SLOWLY! Should take you about 3.30mins

4 x Leg Rotation Extension Combo
4 x Plate Crunch
8 x Vertical Lift

Then once you have finished the super set, complete the work out with the rotator planks. Again, SLOWLY, this part should take about 1 min.

8 x Rotator Planks

On each side, so 8 lifting the Right arm then 8 lifting the Left arm

Disclaimer: As with any type of physical activity, it is advised you warm up for 5 minutes before commencing exercise, followed by 5 minutes of stretching upon completion. These exercises are designed as a basic guide and professional consultations should be taken before commencing any exercise.

Pictures Courtesy of: (les Mills Logo)

MEMBER OF THE MONTH

Laurinda White whom we first meet 12 months ago was a positive smiley enthusiastic person. Somehow her personality didn’t really reflect how she felt on the inside. “I always knew I was a thin happy person, but where was she?” Working day in day out in hospitality she was required to be that bubbly person. I wanted to lose some weight & bring some real balance to my life.

Laurinda joined Lifestyle Fitness Australia, where she met Alex. She explained to him that she would like to lose some weight & get fit so she could join in some Group Fitness. Alex explained to her that she didn’t need to be fit to do Group Fitness.”You work at your own level, the instructor is there to motivate you, not judge you”, Alex told her. “There are options for everyone in every class. In BODYPUMP you pick your own weight, BODYSTEP you choose how high your step is & in all classes there are low intensity options, the instructor will guide you, all you have to do is show up and participate.”

Lori, (for short), took in all the advice & booked in for a session with a personal trainer. Her trainer reaffirmed Alex’s advice about Group Fitness & the following week she made it to her first class. “Within the first 10 minutes of the class, I felt comfortable. The instructor introduced himself explained everything, but most important made me feel like part of the class. There was another guy that was doing the class for the first time too, so we chatted a bit & that made me feel more at ease too.

“The class (BODYPUMP) was pretty fantastic, we worked our whole body & I got to decide for myself what weights I could work with. I was surprised that I could keep up & within 2 weeks I doubled my weights”, boasted Lori. She also had a personal training session once a week with her trainer who kept her on track. “We would just plan what I was going to do, what classes, weights and Cardio. This was fantastic as I had something I could do when I missed class. I did a little bit of everything. I started to really love my SPIN classes……. I started to train at all three clubs following around my favorite instructors & classes. But Carlton was my home club as it fitted all my needs”. Lori was also given an eating plan to follow.

After a while the instructors motivated Lori to become an instructor. “Yes I couldn’t believe I was now going to motivate others…….It was hard work but loads of fun. I never knew what went into planning & teaching a class. But boy did I fall in love with it. This added to my motivation levels & willingness to achieve my target. By now 10 months had passed & I have lost around 36kgs”.

With the amazing transformation, Lori has become a mentor to hundreds of people who can relate to her & her desires. A little over 12 months ago Lori was a different person. Size 26 pants to Size 12; 117kgs now 44kgs lighter and most importantly she looks and feels much healthier & happier.

After Lifestyle Fitness and the fitness industry transformed her life, she decided to apply for more work at the club. Lori started teaching more regularly & now works as part of the Membership Consultant Team. She advises people on how to get results for their lives & health.

Congratulations Lori, You’re an inspiration to us all & your passion shines through your work. The staff & members applaud your results & dedication to people’s lives.