Search Results

Exercise has been shown to have hugely beneficial effects on menopausal symptoms including weight gain, hot flashes, sleep quality and maintaining bone density. However, when it comes to menopause, not all exercises are created equal! Make sure you’re not wasting your time with inefficient workouts! Stick with what has been shown to work! 1. Strength Training During menopause, you lose lean muscle mass. This can lead to unwanted physical changes such as weight gain. The goal is to therefore increase our lean muscle mass which can be done by incorporating strength training into your weekly routine! It is important to note that not just any strength training will do – you need to incorporate heavy weights! Heavy weights will look different for each individual however you should be struggling to do the last 1-2 repetitions out of a set of 10 to meet this guideline. Strength training should be incorporated 2-3 days per week and you should seek to mix up your program every 3-4 weeks to ensure your body does not adapt to the new weights and program. To ensure you are following a correct program and performing safe technique on various exercises, we highly recommend you speak with a qualified personal trainer who specialises in women’s health. Get in touch with a trainer who can write you up a strength training program HERE! 2. Power/Plyometric Training This may seem like a daunting form of training, but everything can be modified appropriately for your ability. Skeletal health declines rapidly by up to 20% post-menopause and this can lead to the onset of Osteoporosis. It is therefore really important to increase skeletal strength. Power/plyometric activities include moderate impact exercises such as walking, running, dancing, any form of racquet or ball sport, plyometric/ jumping and power-based exercises at the gym. 3. High Intensity Interval Training High intensity interval training (HIIT) has also been shown to have great effects particularly in regards to reducing body fat composition and improving overall metabolic health. HIIT based activities involve short burst of intense activity followed by rest. This has a much greater effect then, for example running 30 minutes on a treadmill. 4. Balancing exercises It is also crucial to include some balancing exercises in your program. Approximately a third of people over the age of 65 fall each year! And this can lead to deteriorating bone health from fractures. There are a range of balancing exercises that can be incorporated into your routine. Single leg exercises are a great addition and add a great functional element to your program! You can also do activities such as walking in small circles, walking with sudden change in direction and practice stepping over obstacles. 5. Pelvic Floor strengthening To the hormonal changes during menopause, particularly related to oestrogen, your pelvic floor muscles can become weaker and your bladder less elastic. This may lead to loss of bladder control especially during activities such as sneezing, jumping and running. These symptoms can often be dramatically improved with a pelvic floor strengthening and releasing program. We highly recommend you have a chat with a women’s health physiotherapist. Check out women’s health physiotherapist and specialist Fiona Grouber for more information! If you have not exercised for many years or have an injury you’re working with, it’s always best to begin your exercise journey with the help of a professional. Make sure this professional has a background in women’s health and women going through menopause. If you would like a personalised exercise plan that is right for you, you can contact us here and one of our highly skilled trainers will be happy to help :) Want to find out more about natural, evidence based solutions to tackling your menopause symptoms? We have taken the guess work out of alleviating your menopause symptoms and collated all of the evidence based research into an easy to follow system and process that you can follow to minimise so many of your symptoms so you can feel your best again! Find out more here!

This quick and easy frittata will soon become the new weekly staple in your household. Packed with healthy fats, protein and vegetables this recipe is easily modifiable to suit everyones tastes Serves: 6-8 Ingredients 5 eggs 1/2 cup cream or milk 1/2 cup sliced mushroom 1/2 cup sliced bacon 1/2 cup brown onion 1/2 teaspoon oregano 1 tablespoon olive oil 2 cups baby spinach 2 cloves garlic salt and pepper to taste Method Preheat oven to 180 degrees In a saucepan cook olive oil, onion, bacon, mushroom, garlic for 5 minutes. Add spinach at the end Beat the eggs, cream or milk together, add salt and pepper and oregano. Place the cook ingredients into a baking tray ( may need to use baking paper for the frittata not to stick ) Add the egg mix into the baking tray Bake it for 20-25 min or until golden Tips - You can add cheese at the top - Add more vegetables such as broccoli, capsicum or pumpkin -Make it dairy free with soy or oat milk - You can replace the bacon with chicken or a meat free alternative

What does training with intent mean? It means to train with focus, to be present in every rep you perform. It means to understand what the intended purpose of an exercise is and holding that in the front of your mind while you execute the movement. Your trainer may repeatedly give you instructions about the what, where and how of a movement. They don’t just say this information to pass the time with you, it is direct information to help you gain bodily awareness and as well as gain education around why you are doing the exercises you are doing. It is important as a client to know why you are training the way you are training in gym, both in the moment with the immediate exercise/session, and the overarching alignment as to why you are exercising in the first place. When you exercise, you are training the body and the mind together. Whilst exercise is a time for many to escape the rigors of the day (yes, it is important to separate the mind from life) it is important not to separate it from the exercise tasks at hand. Not focusing during exercise is what can lead to injury. If you are distracted, rushed, or bored, your mind won’t connect to your body effectively and your performance will be inconsistent and thus lack quality results. Trainers will give repeat specific cues for each movement to help in developing that mind to muscle connection, we want you to focus on where you feel tension within your body and ensure you are movement correctly. When you’re focused and engaged muscles will be active in a far more efficient manner. Don’t just “go through the motions”. If you are someone who struggles to keep focus when training in the gym, below are some tips to help you improve it and thus get more out of your sessions. Go into each session with a primary goal to focus on (this would be separate to your main short- or long-term training goals) and walk away from each workout with something you felt you accomplished/learnt. A good idea is to also list some micro goals around focus such as: make sure to stick to rest breaks and not get distracted, if training with another person try and not talk whilst performing exercises and to wait until the rest breaks to chat, think about what muscles you are working in each movement and really focus on feeling it in those areas. Find ways to help you learn better physical awareness: this can be filming yourself performing the given movement and rewatching it to see if your movement patterns are correct and if not then making necessary adjustments (this is great for people who are visual learners). Use the mirrors in the gym if it has one, they aren’t solely meant for guys to flex their muscles, they are there for you to actively watch your movement so that your technique is correct. Finding the right verbal cues for both your trainer and you to repeat and focus on during movement execution. Repetition is very important when it comes to motor learning. Keep them to no more than 3 per movement/exercise and make sure they are specific and precise to your needs. An example would be if someone has issues shifting forward in their squat some cues may be; sit back into your glutes, drive up through your heels, keep your chest facing the horizon. Using tempos and isometrics: slowing down parts of the movement or even adding in isometric holds can help you develop better physical awareness as well as strength to an area you are aiming to engage. If you aren’t someone who does regular PT, enlist in the help of a personal trainer every so often to check in with your technique, this doesn’t need to be weekly, for some this can be done fortnightly or monthly. What you learn with your trainer you can then take away as homework and practice applying on your own in between sessions. Most Personal Trainers will give their clients homework to do for when they are away from them to ensure they are still focused on improving their movement and mobility. Not sure how to train with intent? Or not even sure where to start? Book in with one of our friendly trainers to help you out by emailing team@fitmisshealthclub.com.au

More and more evidence continues to surface about the importance of exercise on a women’s overall health, wellbeing and happiness. Exercise plays a crucial role in ensuring your bones are strong, you can maintain better sleep patterns, boost your immunity and improve your mental health. When it comes to joining a gym, there are a confusingly large amount of options available! There are 24/7 unstaffed gyms, gyms with only equipment, gyms that do classes with 50 people in them, classes with 5 people in them, gyms where everyone is taking Instagram selfies and gyms with a big emphasis on community and feeling comfortable. Knowing which environment is right for you and will empower you to make the most out of your fitness journey is tough! The question you should be asking yourself is – will an all women’s gym environment help me get the most out of my workouts? Below we delve deeper into this question to help you determine whether a women’s gym is the best option for you! 1. “Women are not small men” and need a training plan that reflects this! For decades women have been training in a men’s gym environment, doing the same workouts (often just with lighter weights) and following the same warm ups and post workout routines as their male counterparts. Women’s bodies work very differently to a man’s and we can’t expect women to thrive using the same training approach as men. A good women’s gym should understand the physical differences and design a fitness program accordingly. Your training plan will alter based on where you are on your menstrual cycle, whether you are pre, peri or post menopause, whether you are pregnant or post-partum and whether you have any specific injuries. Having a specific training plan according to these needs and goals will help you not only help you feel stronger and healthier but also ensure you get the most out of your workouts :) 2. Equipment and classes that are designed for women Before we go on, let me be clear – a women’s gym should NOT mean that you are lifting lighter weights or doing easy workouts! In a co-ed gym, the layout may have been more focused on how men like to exercise or they may not prioritise the equipment females prefer. Ladies gyms tend to embrace the diverse range of women’s fitness goals, catering for those who want to focus on strength, those who want to lose weight and those who are focused on maintaining a healthy and balanced lifestyle. Women’s gyms also understand how busy women are, often balancing work, family and lifestyle and cater accordingly by offering 30 min classes, child friendly environments and flexible in-gym and online options. 3. A more friendly and less intimidating environment I’ve been to my fair share of co-ed gyms. My experience in most of them are super noisy, sweaty and testosterone filled spaces that include rows of complicated looking equipment! Women’s gyms tend to value community and have a service-orientated approach, focusing on individual goals and welcoming beginners and more advanced members. For example at FitMiss Health Club, rather than expecting a new member to go and do the best kind of workout for them, we take the time to discuss their goals and their needs and write them up a complimentary gym program every 6 weeks to ensure they continue to progress with a workout plan that is suited to them! 4. Women friendly lifestyle options Women’s fitness goals and requirements are likely going to change over time based on their age, stage of life and family and career factors. And all-women’s gym tends to better understand these stages and be willing to work WITH your current lifestyle to ensure you can still have an effective workout routine. Unpredictable work hours? You need flexibility with booking your fitness sessions. Finding it hard to exercise because you have kids with you? A women’s gym often offers a child friendly play area. Super busy lifestyle? Quick 30 minute classes work perfectly! Pregnant or postpartum? You need a trainer who understands how to safely continue your training during this time. Have an injury? You want a gym that can work with your physio’s advice and tailor your class or workout accordingly (and not just continue to thrash your body!) 5. A great place to network and build friendships with like-minded women! Going to an all-women’s gym provides a great opportunity to build friendships and connections with like-minded women who are wanting to stay strong, fit and healthy! You will be surrounded by women who understand your challenges and can help offer support along your fitness journey. Having a positive and supportive group at the gym will help you stay motivated and consistent and will make you actually want to come to the gym :) 6. A more positive workout experience for those who are body conscious Let’s be honest – a gym environment can be extremely intimidating and provide a negative experience for many women, especially those who are body conscious. Many women report being interrupted by men during a workout to have their “form corrected”, being hit on while they’re trying to exercise or feeling uncomfortable by the loud grunts men make whilst exercising. These negative experiences transfer into them not attending the gym, causing their health and fitness suffer.The more self-conscious a woman feels, the harder it will be to achieve a great workout, compromising the results you’ll get from your fitness routine. At a women’s gym, there is a much more relaxed and empowering feel. Everyone there is friendly and wanting to get a great workout and support their fellow females in the process! This makes a huge difference when it comes to feeling safe and comfortable. 7. Fitness BY women, FOR women! All Female personal trainers! One of the most significant factors that can influence your fitness journey is your relationship with your personal trainer or class instructor. Your personal trainer doesn’t just provide you with exercises that will benefit your body, you will often confide in them about your menstrual cycle, pregnancy or menopause. It is therefore important that your trainer is confident on these topics and can offer beneficial advice when it comes to your training during this time. Feeling self-conscious about discussing these topics may keep you from getting the most out of your workout and in some cases, even lead to injury. In an all-female gym, your female trainer is someone who understands the changes a woman’s body undergoes and can provide a personalised solution to work with your body during these times. Choosing a gym that is right for you is an extremely important decision. Your health and fitness is a long-term priority that will keep you feeling strong, healthy and happy throughout your life. It is crucial that you find an environment that will help you to feel comfortable, motivated and wanting to exercise as opposed to dreading your next workout session! If you would like to get in touch and find out ways we can help make your workout experience a positive and fun one, please reach out using the link below!

Did you know that 60% of menopausal women report sleep disturbances? Why does this happen? Two hormones that affect sleep are progesterone and estrogen. Progesterone, the antianxiety hormone provides a direct sedative effect on the body. Estrogen increases REM sleep and assists serotonin (a relaxing hormone) metabolism, deceases the time it takes to fall asleep, regulates cortisol and regulates body temperature. During menopause, the production of both of these hormones is significantly reduced. This results in sleep disruptions, issues falling asleep, frequent awakening and early morning awakening regardless of the total number of hours slept. It can also cause insomia and hot/cold flushes throughout the night. What can you do to get a better night sleep? There are a few things you can do to ensure you get a better night sleep! Tonight, try some of the following: Establish a regular bed time which includes going to bed at the same time every night Remove any screens or blue light from your bedroom Remove blue light screen exposure 1 hour before bed Keep room temperature cool Exercise regularly, but not right before bed Avoid alcohol and caffeine to help mitigate onset of hot flushes Supplementation with melatonin Drink tart cherry juice 30 mins before bed (it is high in the chemical that promotes melatonin release) Drink some Valarian root tea (research shows it improves sleep latency) A good night sleep is essential to not only our body functioning properly but also contributes to our mood during the day! Try the above tips to help your sleep quality and let us know which one you find most useful!

Introducing your new favourite go to weekly meal! Image found at: https://www.dontgobaconmyheart.co.uk PREPARATION: 15 MIN COOKING TIME: 25 MINS SERVES:4-5 NUTRITION FACTS PER SERVE CALORIES: APPROX 510 FAT:15G CARBS:63G PROTEIN: 31G Ingredients 4-6 chicken thighs 1 packet Pataks Tandoori Paste Marinade 1 capsicum cut into strips Half a cauliflower cut up 1 red onion cut up 2 carrots cut up 2 medium potatoes cut into cubes 250g cous cous Method 1. Preheat oven to 200 degrees and line a tray with baking paper 2. Place chicken thighs into a bowl and pour marinade over and distribute evenly 3. Place cut up vegetables into tray (spread evenly) and then place chicken into tray 4. Place into oven for 25-35 minutes or until everything is cooked through Tips - Try using other marinades to change the favour profile - Try different vegetables too - pumpkin and broccoli also work well! - Add greek yoghurt and lemon juice as a way to bring down the heat

Image found at: https://www.healthline.com/nutrition/11-ways-to-stop-food-cravings Food cravings are a complex and emotional topic that many people struggle talking about. No doubt we have all craved something in our lives and we just can resist! But why does this occur? Cravings are usually a result from either a lack of a certain vitamin or mineral in our diet, psychological responses such as certain emotions, and biological responses when it comes to hunger. Put them all together and you have a complex web that results in cravings. This in turn can often result in feelings of guilt if we succumb to said cravings and there lies a negative feedback loop of emotions and cravings. When we are hungry our body produces a hormone called ghrelin which is released when our blood glucose levels begin to drop. This signals to our brain that we are hungry so we eat food. Once we begin to feel full our body produces another hormone called leptin that tells us to stop eating. However, when it comes to cravings it goes beyond what our body needs to survive so this is where cravings and the ability to bypass our normal physiological response to hunger comes into play! There are pleasure and reward systems in the brain and this can be associated with food! For example, if you’ve only had pleasurable feelings when eating cake then the brain releases dopamine (a hormone that relates to feelings of pleasure). So if you’ve had a bad day and want to feel better your brain tells you that cake is the answer! This concept can also be applied to emotional eating – foods that are often high in sugar and salt result in dopamine being released so when we are feeling sad or anxious it make sense that we crave or reach for those foods! The key thing to realise firstly that this is ok! You’re only human! Image found at: https://health.clevelandclinic.org/3-reasons-you-crave-sweet-or-salty-foods/ However, this can also be a useful tool to use if this does happen often! If you are stressed and reaching for junk food then this knowledge can result in you finding different ways to deal with those emotions. Try something else that results in you feeling good! It might be a long bath or hot shower or you might even try and remove yourself from the situation and go for a long walk. Finally, nutrient deficiencies can result in cravings too! If you’re low in something your body may then tell you to crave foods that contain those certain nutrients! For example, if your low in magnesium your body may craving chocolate however this nutrient is found in eggs, poultry, legumes and grains! The key thing we encourage is to consume a balanced diet that doesn’t restrict! This reduces your chance of nutrient deficiencies and allows you to enjoy food for more than just there energy and nutrient factors! The more we can make people realise that food isn’t only an energy source but a source of pleasure too, then we can have honest discussions on nutritional behaviour and realise that a balance can be achieved. If you need help on how to handle cravings or want any nutrition advice or help then please don't hesitate to reach out to samfitmiss@gmail.com

The age old debate morning vs evening training? Which one is better? Which one is right for you? Lets discus some key benefits of both that may influence your decision depending on your goals! Working out in the morning is a great way to start the day, you know you have done something for yourself and go into the rest of your day with some great endorphins. Morning workouts can be a great way to boost your metabolism for the day and improve your mental state. On the flip side morning workouts are not as effective for those looking to build strength as you won't have the same level of glycogen in your muscles to lift at your peak strength. Your body also isn't as awake in the morning which limits the level of exertion you can put into your morning workout and means warming up needs to be longer and more thorough as you are at higher risk of injury. Evening Workouts on the other hand are excellent for peak energy exertion. Your body is well fuelled from the day and is often a great way to break that 8-10 hour sitting marathon you had at work. Not only that, evening workouts can help release cortisol and stress built up from the work day. Our bodies are biologically designed to move as a means of releasing stress from the times humans were out in the wild. Unfortunately our biology has not caught up to our environment , meaning we now often perceive threat from our working environments and finish the day with stress hormones circulating our systems with no release. Not Ideal!!! Workouts in the evening are a great way to counter that adaptation floor! It is important to consider your goals and your body and test out what works for you. But don't forget the best time to train is when you have time. In an ideal world everything would go according to a perfect plan but make sure you don't get caught in the all or nothing mentality. It's important to be flexible as our lives are always throwing obstacles at us. We must be committed to find time even if thats just a 15 minute workout. Something is better than nothing morning or evening !! Having trouble finding the time to workout? Don't know where to start? Then email us at team@fitmisshealthclub.com.au to book in for an appointment with a trainer!

Who said burgers couldn't be tasty and healthy? Ingredients - 400g Turkey mince - 1 half grated zucchini - 1 carrot grated - 1 brown onion grated - Tip Top English Muffins - Lite Tasty Cheese - 1 egg - 1 tablespoon Thai red curry paste - 1 clove garlic crushed - Sauce of choice (tomato, BBQ, Peri Peri) - Spinach - Tomato - Avocado Method - Combine turkey mince, zucchini, carrot, onion, Thai red curry paste, egg and garlic together in a bowl - Once combined, roll the mixture into desired size patties - Cook in a non stick frypan on a medium to high heat for approx 7 minutes each side or until fully cooked - Put 1 muffin into the microwave or toaster until warmed though - Place desired toppings on burger and enjoy! Preparation: 15 mins Cooking time: 15 mins Serves: Makes approx 5-8 patties depending on size Nutrition facts per serve Approx calories per burger (1) : 400 Carbs: 33g Fat: 14g Protein: 36g Tips - patties can be stored in the fridge for meals throughout the week or kept frozen! - add some cut up potatoes and cook in the oven with rosemary and a bit of salt to turn it into a full meal! - chose wholemeal English muffins for extra fibre

Imagine you're in the Greek Islands with this take on the Greek Classic Ingredients Wholegrain pita pockets (MEB foods) Lamb strips souvlaki (Woolworths) Tzatziki Red onion Cherry tomatoes McCain oven chips or 2 white potatoes cut into chips Spinach Method 1. Turn oven on to 200 degrees Celsius and place chips into oven for 20 minutes or until golden 2. Place lamb souvlaki strips into a frypan and continue breaking up with a pair of tongs for approx 6 mins or until cooked and then leave to rest for a few minutes 3. Cut up red onion into strips and cherry tomatoes in half 4. Warm up pita pockets in microwave or oven and place a tablespoon of tzatziki on each one (or more if desired) 5. Place spinach, chips, lamb, onion and tomatoes as desired PREPARATION: 10 MIN COOKING TIME: 20 MINS SERVES 4 PEOPLE (2 PITA PER PERSON) NUTRITION FACTS PER SERVE CALORIES:598 FAT: 21G CARBS: 69G PROTEIN: 31G Tip: Can enjoy as a smaller or bigger meal depending on your current nutrition goals - play around with meat serving sizes and chips to adjust calories

As we enter the middle part of our current 6 week challenge we are seeing some amazing results and a big thing we asked of the girls was to come up with specific goals so we could plan their sessions accordingly. At the end of the 6 weeks we hope the girls realise that the next step is to come up with another goal or work further towards their current long term goal. Goals give you a purpose in life that is purely motivated by you! That in turn promotes feel good emotions which in turn can affect other areas of your life too! It creates a positive feedback loop which is important in times such as now when in lockdown! Goal setting Goal setting often reminds people of high school and mindlessly coming up with a few things to do during the school year. However, after high school we often forget to do this and aimlessly go through life focusing on work, kids, relationships and everything in between. Yes this is important, but by setting some personal goals it gives you something to strive towards and something to work on! Growth and learning shouldn’t stop as soon as we leave school or uni! image:https://www.kochiesbusinessbuilders.com.au/event/money-business-goal-setting-more-profit-2/ So how do we goal set? There are many methods to assist in goal setting, however one way that we got the challengers to come up with their goals was to use the SMART method. SMART stands for Specific, Measurable, Attainable, Relevant and Time based and this assists in clarifying goals as well as including a completion date to achieve said goal thus encouraging you to work harder to accomplish on it. For example, your goal might be – “I want to run a marathon” That’s great, but as there are no time expectations or specifics associated with that, it doesn’t instil a driving force behind this goal so it may sit in your head for years without any acting force behind it. However using the SMART method, it could become “I want to run a full marathon in 12 months’ time” By adding that time frame, it then helps you start an action plan to the begin to reach for that goal. Short term vs long term goals Everyone should have some short and long terms goals and ideally, they will be related. Big goals can be overwhelming to start with however when you break them down into smaller goals and steps it becomes a little more realistic. These small goals can then be broken apart into smaller steps that are achievable on a weekly basis. Eg. A long-term goal could be to run a marathon in a years time A short-term goal of that could be to run 21km by the 6 month mark Break that apart even more into some steps Eg. Month 1 – run 3km non-stop, month 2 – run 5km without stopping You can then split that up even more Month 1 – week 1 mini goal – run/walk 3km and see how it feels, week 2 mini goal - try and run a bit further without stopping etc. As soon as you break your goal up a bit more it sounds a lot less daunting and more achievable! This in turn builds some positive momentum and confidence in your actions and keeps you focused and on track to your long goal What type of goals should I set? Goals don’t always have to have a set end result. For example, your long-term goal might be “I want to start exercising 5 times a week to maintain good health.” If you're new to exercise and that sounds intimidating then add the time frame element in – “I want to start exercising 5 times a week by the end of the year”. Start just once a week and then go from there! There are no rules when it comes to goal setting, however there are better ways to help you achieve a goal and instil some confidence in your goal driven behaviours! By doing these things for ourself it gives you a purpose in life and something that is purely motivated by you! That in itself is a powerful thing and should not be discouraged! Have a goal in mind but don’t know where to start? Or don’t even know where to start? Then don’t hesitate to reach out to us at team@fitmisshealthclub.com.au to organise some time with a trainer to help you!

Looking for a yummy and nutritious snack to get you through the day? Then look no further! This will leave you feeling full and your'e also getting in some key nutrients such as calcium, fibre and folate! image: https://www.taste.com.au/recipes/beetroot-yoghurt-dip-pita-crisps/c51852f7-14d8-444d-afab-bab398395207 Ingredients 1/2 small beetroot peeled and grated 100g plain yoghurt 1 piece wholemeal pita bread cut into triangles pinch of cumin lemon juice to taste salt to taste olive oil spray Method Preheat oven to 200 degrees and place pita bread triangles on a lined baking tray , spray with olive oil and cook for 5 minutes on one side and 5 minutes on the other Place beetroot, yoghurt, cumin and lemon juice into a bowl and mix until combined Nutrition breakdown Preparation: 10 mins Cooking time: 10 minutes Serves: 1 Nutrition facts per serve Calories: 255 Fat: 5g Carbs: 41g Protein: 10g