Gravity Personal Training Studio

Its almost ready !



Gravity Personal Training!!!!!!!!!!!



Vigour Personal Training has a brand new training studio situated in Kaleen, an opening day will soon be anounced.



New studio, new equipment, first of its kind in the ACT



Get ready!

Lou's bike Bootcamp in Broome!

There is no stopping this guy!

A wild friend of mine just got back form a 2 week bike ride trip in Broome - Darwin. He said It was a demanding trip.Boot Camp all the way! "We probably rode a total of 400Km in all, over some tough surfaces, and always into the wind. Bikes were a bit crappy. I won all the races. Company was good. Scenery and the Gorge walks through the Kimberleys were spectacular. Did lots of swimming in the pools. Drank some beer. Neither gained nor lost weight. Went Bike Surfing on my birthday at midnight amongst sea snakes & stingers"

Sounds like a wild trip Lou! and allot of fun.

Whats next.....

Reducing your FAT intake

Things to consider and think about!

- Reduce the size of the serve of meat in meals, and choose lean cuts, removing any remaining fat or skin.

- Choose low-fat and reduced fat dairy products. Yoghurts, milk, fruit dairy snacks and custards all come in great tasting low fat versions. Cheese can be found in reduced-fat and relatively low-fat forms, but you will still need to watch the amount you eat.

- Use low-fat methods when preparing your meals. Cook with minimal amounts of added fat or oil – either dry-fry or stir-fry in a small amount of oil or use spray on oil, grill, and roast on a rack, steam or microwave.

- Don’t smother your food in oil, butter greasy sauces or dressings – spice up your food with sauces and relishes that are light and tasty instead. Try low oil dressings or herbs, balsamic vinegar and lemon juice on salads. Replace butter with margarine on sandwiches with a spread of mustard, salsa, avocado or light mayonnaise.

- Be aware of the hidden fat inside many baked or prepared food items, especially treats such as chocolate, rich desserts, cakes and biscuits. Enjoy these in small amounts, and go for quality rather than quantity.

- Learn to ready labels to identify the total fat content of food.

Are you getting enough exercise?

The National Physical Activity Guidelines recommend that you get at least 30 minutes of moderate physical activity most days of the week and for extra health benefits you partake in some vigorous activity as well.

30 minutes is your baseline hopefully you are working towards bumping this up to 50-60 minutes . But sometimes things pop up that are unavoidable such as: a child needs to be taken to the doctor, you get a deadline brought forward at work, or one of your friends want to catch up for a coffee and chat.

These are ‘time pinchers’ that can pinch away your precious training time. To counteract these you can make up for it the next day by going a little longer or doing a morning and afternoon session. Try not to stress if you do lose a session here or there and most importantly ensure that you never go more than two consecutive days without some form of exercise.

APPLES - a nutrition powerhouse

Apples are one of the only foods identified to reduce the risk of heart disease and certain cancers- two of the biggest causes of death in Australia, according to research from The apple report. The report found that apples have the highest antioxidant content of all Australia's popular fruits, including one and a half times more antioxidants than a 75 gram serve of blueberries, three times more than an orange, and almost eight times the antioxidants of a banana.

Protein

Pay attention to the protein package. Fish, poultry, and beans are your best bets.

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make a difference. A 6-ounce broiled porterhouse steak is a great source of protein—38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.

So when choosing protein-rich foods, pay attention to what comes along with the protein.

Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals.

The best animal protein choices are fish and poultry. If you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.

2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat. Steer clear of fatty meats and use whole-milk dairy products sparingly. For more information on saturated fat, read "Fats and Cholesterol: Out with the Bad, In with the Good."

3. Limit red meat—and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. So make red meat—beef, pork, lamb—only an occasional part of your diet, if you eat it at all. And skip the processed stuff—bacon, hot dogs, and deli meats—since that's also been linked to higher cancer risk.

4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. But don't go overboard; 2 to 4 servings a week is a good target. And stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don't know the long term effects.

5. Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs. For tips on how to choose high quality carbs, check out the Carbohydrates section of Nutrition Source.