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Because pancakes can be nutritious too! PREPARATION: 10 MIN COOKING TIME: 5 MINUTES SERVES: 8 PANCAKES (4 PER SERVE) NUTRITION FACTS PER SERVE (4 PANCAKES) CALORIES: 178 FAT: 5.2G CARBS: 15.4G PROTEIN: 20G INGREDIENTS 40g vanilla protein powder 2 eggs 1 ripe banana mashed 1/8 teaspoon cinnamon 1/4 teaspoon baking powder 1/4 teaspoon salt METHOD Separate the egg whites and yolks into two seperate bowls Beat the egg whites until they form soft peaks Add the banana and other dry ingredients to the egg yolks and beat until smooth Gently fold in 1/3 of the egg white into the egg yolk mixture until combined, then the next third until combined and finally the last third of egg white mixture Heat a frypan over low heat and scoop 1/4 cup of the mixture into the frypan and cook for 60-90 seconds each side Top with any toppings you desire! QUICK TIPS - Some great toppings could include peanut butter, berries, greek yoghurt or even a scoop of ice cream! - experiment with different flavours of protein powder to create a different flavour pancake! Keen to learn more about nutrition? Then send Sam an email to samfitmiss@gmail.com to book in for a personalised nutrition consult!

Battling kids, work, chores and general day to day activities can be a lot yet alone adding in cooking meals and making them healthy! If you want to save hours during a week and haven’t considered meal prepping then consider this your sign to give it a go! So what is meal prepping? Meal prepping refers to cooking in bulk a few times a week which in turn gives you many more hours in the week to put towards other things- like playing with your kids or going to the gym! Meal prep can range from making full meals to simply cutting up your vegetables for the week ahead. It all has the same goal – to save time! Meal prepping is a great way to stay on track and save on time but it also allows you to have a bit more of a think about what your putting in your body. By investing a larger amount of time during the week to think about meals it means you can plan and shop effectively and make healthier meals compared to at the end of a long day. Image found:https://greatist.com/eat/easy-meal-prep-ideas-in-30-minutes-or-less The benefits of meal prepping 1. Buying ingredients in bulk is actually cheaper so you save money (think chicken breast) 2. Gives you more time during the week 3. You can plan your meals more effectively preventing the temptation to order takeout after a busy day 4. Reduces dishes to do at the end of the day Where to start If you haven't meal prepped before, you may feel a bit overwhelmed initially. Here are some great tips to reduce the overwhelm and see the benefits of meal prepping! 1. Invest in some good Tupperware or containers that are microwavable friendly and freezer friendly to store your food 2. Start by choosing your favourite meals and simply doubling the portion! Most meals are able to stay in the fridge for a few days or for even more effective meal prep store some in the freezer for those weeks that are extra busy! Simply leave out in the fridge the night before! 3. Plan Like a Pro: Don't take on every meal in the day immediately! Decide which meals you're gonna tackle first. You can begin with breakfasts or lunches 4. Write a list! Jot down the stuff you need for your recipes. This helps you dodge those impulse junk food grabs at the store 4. Pick a day (such as Sunday) where you have 1-2 hours free to meal prep! Start with a recipe that you like and know how to make and simply increase the portions – eg if you usually make a meal for 2 double it to make 4 and now you have an extra day worth of meals without having to invest time into cooking. 5. Make It a Habit: Consistency is like the secret sauce. The more you meal prep, the easier it gets. Plus, you'll have more time to do what you love. But the key here is to stay consistent and make it a habit! Image found: https://www.reddit.com/r/MealPrepSunday/comments/cj5gxq/first_meal_prep_success_im_in_love_with_3/ Some simple meal prep ideas - Stir fry - Spaghetti bolognaise - Zucchini slice - Pesto pasta - Curry and rice - Chicken wraps (or meat of choice) - Tray bakes (think vegetables and meat with a source of choice) - Pasta bakes - Turkey burgers (the patties) - Fried rice Other helpful hints If you don’t have enough fridge/freezer space the just make the main component of a meal (eg the sauce) and cook the other component later (eg. Rice or pasta) Hate chopping vegetables? Then buy prechopped vegetables which can be bought fresh or frozen at the supermarket Look at buying marinated meat from the supermarket – there are some healthy options out there which means you can just stick it on a tray with some veggies and voila meal done Portion out snacks in ziplock bags at the start of the week– makes it easy to grab for work or for the kids Images found at: https://birdseye.com.au/our-range/frozen-vegetables/country-harvest-vegetable-mixes/mixed-vegetables https://www.woolworths.com.au/shop/productdetails/81633/woolworths-cook-chicken-breast-steaks-chilli-garlic-rosemary Still unsure how to meal prep? Or want a more in-depth chat of anything nutrition? Then book in for a chat with our nutritionist Sam by emailing samfitmiss@gmail.com

The words macros, deficits and surpluses are thrown around a lot not only in the gym environment but in day-to-day life too! But what exactly does it all mean? Do we really understand what we are talking about when we say a ‘calorie deficit’ or ‘macros’? Well, we are here to break it down for you! The 3 macros Fats, carbohydrates and protein are the 3 macronutrients or ‘macros’ and form the majority of our energy output. Essentially they are the energy sources that give us fuel to move our bodies and ensure our bodies function! These 3 macros make up our total energy intake for the day and are measured by the term calories. Each macronutrient has an associated calorie load per gram which then makes up our total calories for the day. Every one of us will have a different calorie amount per day that our body needs dependent on our age, gender, activity levels, genetics and our goals! Fats – coming in at 9 calories per gram this macro is the most energy dense macronutrient and is vital for cell growth and provides insulation for our vital organs. There are different types of fat – some healthier than others meaning the sources of where your fat come from are important – think avocados or fish compared to butter. Keep in mind that all fat contains the same amount of calories regardless of the type you consume Carbohydrates – contain 4 calories per gram, carbohydrates are the bodies preferred source of fuel for the body as they are easily digested by the body. There are different forms of carbohydrates such as sugars, fibre and starches and are found in an abundance of foods Protein- contain 4 calories per gram, protein is essential for maintaining and building muscle in our body. Protein is made up of amino acids which is needed to assist in muscle building and repair as well as assisting in hormone and enzyme production. Protein also assists in satiety or feeling full thus helping to prevent overeating. Fact: Alcohol can also be counted as a macronutrient with 6 calories per gram of alcohol! Just because it comes in a liquid form doesn't mean our body doesn't absorb it! Calorie deficit – this means a decrease in the amount of overall calories you need. This is usually undertaken when people are trying to lose weight Calorie surplus – this is an increase in the amount of calories that your boy needs usually to assist in creating muscle and/or fat Micronutrients Also known as vitamins and minerals, micronutrients don’t tend to receive the same amount of focus that the macronutrients do but they are just as important! Micronutrients are split into vitamins and minerals and some examples can be seen in the table below with the food group they are found in: Source: https://openoregon.pressbooks.pub/nutritionscience/chapter/8b-sources-of-vitamins-minerals/ Each vitamin and mineral play a specific role in an area of your health ranging from bone health to energy production. These micronutrients can be found in an abundance of foods from vegetables and fruit, to milk and yoghurt which is is why it is encouraged to eat a variety of foods every day! By ensuring this we can ensure we are getting the micronutrients needed to help our bodies be the best they can be! By omitting some food groups such as dairy (unless you actually need to) then we are likely creating deficiencies in our bodes meaning they can’t function to the best of their abilities. In other areas too much of a certain mineral or vitamin can also be detrimental. For example, sodium or salt has an upper limit of 2300mg a day meaning that is the maximum amount an adult can consume without it putting strain on the body. The average Australian has nearly triple this amount raising their risk of hypertension and other associated issues as well as contributing to bloating and skin problems. If your not sure how much of a certain nutrient you should be getting check out this website! https://www.eatforhealth.gov.au/eat-health-calculators Every food has a vast range of calories, macronutrients and micronutrients which can at times be overwhelming when deciding how to ensure we have a well-balanced diet. Put this with confusing terms and acronyms and it can be very hard to try and stay on top of it all! Don't try and learn everything at once but rather increase your knowledge every week and build on what you already know! Still unsure about how to navigate your nutrition? Then don’t hesitate to reach out to the Fitmiss team to book in for a nutrition consult or our next supermarket tour!

Lockdown had a varied effect for many people- some are emerging fitter than ever, having focused on their fitness, while for others, fitness has been the last thing on their minds! As Melbourne “re-opens” and the social events start piling up, it can be increasingly difficult to create and maintain a healthy fitness routine! Here are some tips to give you a head start! 1. Focus on your WHY! For the last few months we have had too much free time! Now, as Melbourne re-opens and the social events pile up, we are wondering where all the time has gone! Having a powerful reason to exercise is super important to ensure it doesn’t go down the priority list. Having a true “why” is going to help you maintain your motivation when times get busy. Think to yourself- what’s the cost of NOT having a strength & fitness routine? For some people, it may be overcoming chronic disease or mental health issues. For others it may be being fit enough to be able to play with the kids or grandkids and for others they just love the strong and empowered feeling they get after exercise! Ensure to break your goal down into a short-medium term goal. If your “why” is to avoid heart disease in 20 years, chances are a friend asking you to have a coffee during that weekly exercise class will be enough to skip the class “just for this week” :) 2. Plan your week! “If you fail to plan, you are planning to fail”! This saying is so so true! Especially with today’s competing priorities! It's not enough to say you'll exercise three times a week post-lockdown. When you throw a workout into the mix of 500 million other things we’ve got going on post lock-down, before you know it the weekend would have arrived and you haven’t done a single session! We highly recommend marking your workouts on your calendar as you would an appointment or meeting and even taking it a step further by adding a reminder to your phone. Then ensure that your workout bag is packed the night before, along with everything you need for the next day to ensure a successful session! The benefit of scheduling in your exercise is not only that you make time for it, but it also helps to remove the indecision and possible excuses that can creep in, helping it to become part of a routine. Personally for me, I love working out in the morning! Getting out of bed is definitely tough. But once I’m up, I feel great exercising and then no matter what the day throws at me- I have taken care of my body and exercised! It’s a great feeling :) 3. Be ok with “good enough” The imperfect workout you complete is always better than the perfect workout you never start! Don’t have time for your regular 45 min workout? Do a 20 minute session instead! Can’t make it to the gym because the car has broken down (or a range of reasons!) download a body weight workout and do it at home or go for a walk/run! Feeling really tired and body is aching? Substitute your strength session for a yoga or stretch session at home or at the gym! All of these options are much better than skipping a session! Be ok with not doing the perfect workout and see how much you can still achieve! 4. Pick a workout and environment that you enjoy! Hate running? Then why not use the bike or rower or cross trainer at the gym! Or do a body weight warm up before a strength routine! Over lockdown a lot of people have found the comfort or exercising from their living room. If this is you, and you find you are more likely to join a zoom class or you tube workout then skip the gym and do what suits you! The more you enjoy a workout and the space you are exercising in, the more likely you are to commit to it :) We hope these suggestions have helped you to create a new routine post lockdown and also coming into the Christmas period! Remember- consistency is key when it comes to exercise! If you’ve got any other questions or we can assist in any other way please reach out :)

There is a lot of belief that the sorer and more fatigued you feel the more successful your workout is. This then assumes that if you don’t feel sore then your workout wasn’t good enough. This ongoing cycle has created scenarios where the norm is to complete high intensity sessions 5 times a week regardless of how your body is feeling. This alone isn’t sustainable and can lead to injuries, increased susceptibilty to colds and loss of appetite but it also doesn’t give you the full benefit of lower intensity workouts. So how fatigued should you be? There are different levels of fatigue surrounding workouts – first there is during a session, then directly after, then the 24 hours after. With each area of fatigue there are a lot of beliefs surrounding how you should be feeling, however how much is actually true? Exertion can be hard to rate but a good way of doing it is to base it on a scale of 0-10 with 0 feeling nothing at all and 10 being very exhausted. Ideally you don’t want a whole workout in the 8-10 range as this can lead to a host of problems in the long term as your body is constantly put under stress due to the role cortisol plays in the body. During a session A lot of people think they need to go at 100% the entire session and be on the brink of exhaustion for their workout to be effective. If their face isn’t dripped in sweat or they don’t have jelly legs, then they believe that they didn’t work hard enough. This just isn’t the case. If anything you should feel more energised after a workout not borderline ruined for the rest of the day. Depending on the type of session you do can depend on the level of fatigue you will feel during it. Strength based training requires rest breaks between sets and exercises meaning you shouldn’t be trying to achieve a level of 9 or 10 but rather a 5 or 6. Cardio on the other hand may range from a 5 to a 10 depending on the activity – eg. sprinting vs lightly jogging. The main point from an exertion point of view is that you don’t want to be hitting the high numbers for long periods of time – this can lead to injuries, general fatigue and loss of motivation. The key thing is to realise that the higher the exertion doesn’t correlate with a better workout. After a session When you get to the end of your workout there is a common perception that if you’re not dripping in sweat then you haven’t worked hard enough. If you’ve done a really good upper body session and you walk out feeling good but you’re not sweating should we really let that ruin what we just achieved? If your muscles are feeling a bit sore but you're feeling like you can carry on with the rest of the day then that is a good indicator of a good level of fatigue. If your feeling dizzy or lethargic then perhaps it might be time to reassess your workout program and your goals. 24 hours after a session In the 24 hours after exercising your muscles might feel a bit tender and you might experience general fatigue all over your body but if this goes beyond 24 to 48 hours it is worth questioning your current exercise regime. Signs of a good workout - Energised - Muscle fatigue (not for more than 2- 3 days) - Enhanced mood - Sleeping well - Reduced stress levels Signs you’re overdoing it - Dreading working out - Ongoing muscle soreness - More prone to illness - Difficulty sleeping - Losing appetite In terms of fatigue we need to alter our perception on its correlation with exercise. Yes, it’s great to be utterly exhausted at times but by no means should it be every time. Your body is unable to cope to this type of exercise every single time hence it’s important to incorporate a range of exercise types to get the full benefits. Your aim for a workout shouldn’t be to feel wrecked at the end or to feel as if you can walk or drive home. Align your workout with your goals and you’ll quickly learn the varying levels of fatigue. If you need any help trying to align your workouts with your goals, then please don’t hesitate to reach out to the Fitmiss Team!

Bone broth is such a trend right now and all for good reason! Bone broth is filled with collagen, is loaded with essential minerals and is delicious! Some of the benefits include: Immunity support, muscle growth and improved metabolism, contains large amounts of collagen and aids in detoxification. Heal your body with this nourishing bone broth recipe! Below is a wholesome beef bone broth recipe that will leave you feeling good inside. Ingredients: 4 Ibs beef bones 12 cups of water 2 tablespoons of apple cider vinegar 2 medium onions, roughly chopped 2 chopped carrots 4 sticks of celery chopped 3 bay leaves 10 cardamon pods (optional) 3-4 fresh rosemary sprigs 6 garlic cloves 3cm nob of ginger 1 teaspoon black peppercorns Method: 1. Place all ingredients into a large stockpot and cover with water. 2. Bring to a rolling boil and then lower to a simmer for 2-3 hours, skim any foamy layer that develops on the top and discard. 3. Fill up with water as needed. 4. When ready, cool slightly and strain. Transfer the broth to an airtight container and refrigerate for 4-6 hours or overnight. This will allow the fat to rise to the top and solidify. 6. Scrape the fat off the top with a spoon. This will leave you with a gelatinous bone broth when cold. 7. Store in an airtight container or freeze until ready to use. When ready to use, slowly warm the bone broth over a low heat to bring back to a liquid consistency. Helpful tips: Instead of beef bones you can also use chicken bones! Enjoy this broth on it's own, or use it to create a delicious risotto or soup!

After months in lockdown no doubt we are all a bit bored with our current workout regime. 2 week ab challenges found online and Instagram workouts have suddenly lost their appeal and the weights we have sitting in the corner of our rooms don’t seem as interesting now that we have had them for months on end. A lot of that boredom has come from doing the same things with what we have at home. Doing the same reps, exercises and rest time that it becomes so ingrained in our heads that it just doesn’t interest us anymore. That is when it’s time to hit restart on your routine and trial out some different ways to alter your exercises without having to buy more equipment. . 7 ways to change your exercise regime 1. Manipulate reps Manipulating reps allows your body to work in a different way whilst also changing it up for you. Sick of doing 12 push ups? Try elevating your hands onto a box or couch and do 20 reps. The elevation will make it a bit easier allowing you to reach 20 reps without your form dropping. In addition, you can add pulse reps to make it harder. For example, during a squat instead of lowering yourself down then going up straight away, go up halfway go back down then up all the way again. This extra pulse keeps tension on the quads for a bit longer. 2. Change your tempo Tempo is one of the easiest ways to spice up an exercise without adding weights or reps and can make even the easiest of exercises suddenly a lot harder! Take a bodyweight squat for example. Instead of tasking 2 seconds to lower yourself down, slow it down and count to 4 before being in your lowest phase of a squat then hold for two seconds at the bottom before taking 2 seconds to rise back up again. You can change the tempo for varying phases of most exercises. Another example is push ups. Start on your knees or toes and lower yourself down, hold for 2 seconds then take 4 seconds to come back up. Try it out and experiment with different tempos for all your exercises! 3. Change your stance Stance often gets forgotten about but can be a great way to feel things a little bit differently! Here are some ways of changing your stance - B stance or staggered stance: Have one foot slightly more in front of the other. For example, you can do a glute bridge with this stance to feel it in each glute – this is great to identify if you are stronger on one side more than the other too! - Kneeling: instead of doing upper body exercises sitting on a bench or standing up try kneeling instead! This encourages you to use your core and you’ll feel the burn even more! 4. Rest time Changing your rest time between exercises is an easy way to switch things up! If you usually take 30-45 seconds between rest breaks, try taking shorter breaks to make it more cardio based (be mindful you may need to decrease your weights that your using). Alternatively try lifting heavier weights with more rest time to change things up with your body! 5. Pauses Adding a pause to a certain part of an exercise can make it more difficult for your body in that it increases the time under tension that the muscle is put through. For example, add in a pause at the bottom of a squat before coming back up. 6. Changing range of motion Changing your body's range of motion during a certain exercise can create more tension for your muscles to be under. For example, when performing a lunge rather than coming up all the way at the top and locking your knee out, go about three quarters of the way up and then back down (we are decreasing your range of motion to add tension). Another way to do this is by elevating one of your feet during a lunge (this increases your range of motion). 7. Pre and post fatigue This method can be a great way to fatigue out a certain body part and can be applied two ways. First there is pre-fatigue which involves fatiguing a single muscle group directly followed by an exercise that fatigues a multiple joint exercise that also uses that muscle group. For example, performing lateral raises and then directly following that with push ups. Alternatively, you can use the post-fatigue method which involves performing the multi joint exercise first followed by the single joint movement. For example, performing a squat and then directly following that with leg extensions. Consistently doing your exercise routine can be monotonous and boring over time so it is very important to change things up so that you continue moving your body! If you’re struggling on how to change your routine or want to try something new then why don’t you try out 1on1 or 2on1 personal training out at Alma Park!

The word ‘diet’ in the nutrition industry can mean a lot of things – it can be broadened to an individuals daily nutrition intake, it can be associated with the well-known diet plans that already exist that are well known such as paleo, keto and the 5:2 diet, or it can be the nutritional plan someone has put in place. In general society the world diet is associated with a planned food intake and often has negative connotations such as a restriction of certain food groups, cutting out certain foods or getting rid of food altogether. Most diets all have a common goal – reducing overall calorie intake to result in a loss of fat – they all just have different methods of doing it. That’s why it is very important to consider what method works for you and what doesn’t. It’s a process of trial and error. What works for someone might not work for you and if adherence to it is difficult then that is also something to weight up in the long run. 3 reasons why your diet isn't working 1. They’re not tailored for you The mainstream diets we tend to know are cookie cutter style nutrition programming – meaning they are not designed to the individual but rather are a generalised format of methods. This means that it may not work for every person the same way and these individual factors have not been taken into account. 2. Not actually sticking to it Many diets require strict adherence to see results and if changes are made then results can be impacted. For example, the ketogenic diet requires you to eat predominantly fat based foods with only a certain level of carbohydrates allowed. If someone decides to have a carbohydrate dense meal then their body is no longer in a ketogenic state hence impacting their results. This can all form into a cycle where you try to stick with a diet, you fall off track resulting in negative feelings and emotions which then usually result in trying a new diet or forcing yourself to keep going with the one you’re already chosen. 3. You’re not enjoying it If you’re not enjoying the food you’re putting into your body then more than likely you are not going to stick with it. There is a common misconception that in order to eat healthy that you can enjoy it which couldn’t be further from the truth and that is a key factor when identifying if a diet isn’t working for you. How to find a diet to work for you Finding nutrition plan can take time so first and foremost be aware that there may be some trial and error and that it takes time to from habits and make behaviour changes First determine if you want to body fat as this will determine whether you need to go into a calorie deficit or not – once again all weight loss diets revolve around creating a calorie deficit. Once you have found your baseline calories determine if you want to adjust portions of all your meals/snacks you are eating now or if you want to change the foods you want to eat. It is recommended to try one or the other and not both at the same time as this can be overwhelming! Small changes over time will be more successful than lots of changes! If changing portion sizes, continue eating the same foods you normally do whilst making them all a bit smaller. It is suggested you also track this in My Fitness Pal to accurately see if you are reaching your calorie target. If you want to change the food you are eating once again start small! Look at your breakfast and identify what you want to change it to, if you’re struggling look at our Instagram page for a range of healthy recipes! Alternatively reach out and we can help you out! After a couple of weeks look at your lunch and dinner and see what you can change! Key thing is after 3 months reflect on your nutrition plan or your personalised ‘diet’ and determine whether you enjoy it, if its sustainable and if its meeting your goals! Summary The don’ts of dieting - Don’t choose a cookie cutter diet just because a celebrity is or you friend is - Don’t follow a diet if you’re not enjoying it - Don’t loosely follow a plan then get frustrated for not seeing results The do's of dieting - Be honest with yourself about what you are putting in your mouth - Find out what works for you - Take small steps at a time - Always reflect Trying to understand what works for you? Please reach out to the Fitmiss team to create the perfect nutrition plan for you!

If you’re a chocoholic like us and want a guilt free chocolate treat, then this one is for you! Don’t be fooled by the name, this healthy treat will leave you feeling super satisfied. Here is what you’ll need: Ingredients: 1 ½ cups black beans (1 15-oz can, drained and rinsed very well) 2 tbsp cacao powder (10g) ½ cup quick oats (40g) ¼ tsp salt 1/3 cup pure maple syrup, honey, or agave Pinch of stevia OR 2 tbsp sugar 2 tsp pure vanilla extract ½ tsp baking powder ½ cup to 2/3 cup chocolate chips Method: Step 1: Preheat oven to 180 degrees Celsius. Combine all ingredients except for the chocolate chips in a food processor until completely smooth (a blender will work too) Step 2: Stir in chocolate chips to brownie batter. Line a tray with baking paper then pour in the mixture. Step 3: Cook the brownies for 15-18 minutes then let cool for 10 minutes before cutting *If the brownies are a little bit under cooked don’t worry! Place them in the fridge overnight and they will firm up. Recipe makes 9-12 serves. Enjoy!

It’s an age-old question- what is better- cardio or weight training? We hear you- If you’re spending a precious hour of your day exercising, you want to make sure it’s the most effective form for your body and goals! So let’s lay out the facts so you can determine which strategy will work best for your goals! In one corner we have cardio- this includes walking, running, swimming, cycling and other forms of exercise that elevate your heart rate. On the other side we have weight training which can include heavy strength training, circuit style training using lighter weights and even high intensity movements done over a short period of time. What are the benefits of Cardio Training? 1. Improve heart health If you started running recently you will remember how that first run felt, your heart was beating wildly in your chest and you felt as if you were about to pass out! But then after 3 or 4 runs, while it was still difficult, you were able to breath a little easier! This is because your heart was able to pump oxygen more efficiently around your body as you ran. 2. Boosts brain power From the age of 30, our brain gradually loses tissue, effecting our cognitive performance. Cardio exercise has been linked to reducing the amount of brain tissue lost over time. Studies have shown that those who regularly exercise had the most robust brain tissue! So get exercising to help your brain! 3. Regulates appetite If you’re prone to snacking, this point may have grabbed your attention! Cardio exercise causes your body to circulate more blood to prevent overheating, diverting blood away from your stomach and often reducing your appetite! 4. Strengthens your immune system Research has shown that regular and moderate exercise has positive effects on the immune system by increasing immunoglobulins (immune system protecting molecules produced from your white blood cells). 5. Helps to maintain healthy blood pressure If you suffer from high blood pressure, then cardio exercise may be a great option to help achieve healthy blood pressure levels. One study showed the effectiveness of endurance exercise (walking, jogging, cycling and swimming) at decreasing blood pressure levels in sedentary adults. What are the benefits of strength training? 1. Boosts the metabolism and fat loss Weight training increases lean muscle mass and this in turn creates a higher metabolic rate, meaning more calories are burned! While a cardio workout will probably burn more calories during the session, weight training will keep that calorie burn going much longer, which leads to a larger and more sustained calorie burn. According to a study by the University of Alabama- weight training can be especially important to women trying to lose body fat. This study showed that greater belly fat loss occurred in women who lifted weights as compared to those who just performed cardio exercise. 2. Protects your bones Your bones change over time in response to the forces that are placed on it (like during strength training). When you exercise regularly, your bones will adapt by building more bone, thereby increasing your bone density and reducing the risk of osteoporosis. Now we’re not saying that to do this you need to lift ridiculously heavy weights. But strength training over tie has been shown to have positive effects on bone density. 3. Relieves stress Strength training has been shown to have a positive effect on mental health and in relieving stress. Exercise releases endorphins in your brain and are used to counteract negative sensations. Strength training helps to decrease cortisol levels, as well as regulating your blood flow and heart rate, speeding up your metabolism, clearing up brain fog, and boosting your mood! All which have positive effects on relieving stress! 4. Helps you to get a good night sleep While weight training tires your muscles, the drop in cortisol (from point 3 above) helps you to get a more peaceful sleep. In one study, researchers found that lifting weights in the morning helped subjects fall asleep about 45 minutes faster. And by lifting weights in the evening, it improved the actual quality of sleep! Studies have shown that strength training helps us to get a better night’s sleep by helping to regulate vital bodily functions (such as resting glucose metabolism, blood pressure and metabolic rate.) These all contribute to stress reduction and therefore a better quality nights of slumber. Verdict- which is better?!! So now you’ve heard the evidence on both sides of the fence, what do you think? While cardio is great for improving the health of your heart and helping with weight loss, strength training has a great effect on fat loss and building lean muscle as well as helping with bone strength and stress. If your goal is to tone up while sculpting muscle then doing a combination of both cardio and strength training is the best way to go to achieve your goals. Remember that in an age where we spend way too much time sitting at a desk, the main thing may be that you at least move! So if you enjoy one form of exercise over the other and it helps you to move, then start with this! Are you looking for a plan that is tailored towards your goals? Are you wanting to know the right type of training (strength and/or cardio) that is best for your goals? Get in touch with one of our qualified trainers who love to create tailored and specific plans for your body and goals!

It can be made in either a juicer or, a blender if you like a pulpy juice with extra fibre and nutrients! Here is what you’ll need: 2 Blood oranges 2cm knob of ginger A Handful of red grapes A splash of coconut water (Optional ice if you choose to blend it) Method: Juice or blend all ingredients, adding the coconut water at the end. Pour over ice & Serve chilled. Enjoy!

Every woman, regardless of age, should engage in strength training. The benefits are well documented and include combatting a slowing metabolism, managing menopause, fighting chronic disease and keeping your bones strong! It’s important to note that you don’t need to become a weight lifter or a gym junkie to enjoy the benefits of strength training on your body. The workouts you did in your 20’s are no longer as beneficial in your 40-60’s! You need to listen to your body and adjust your workouts to ensure you continue to gain the benefits of strength training. So, what are the benefits of strength training? 1. Your metabolism is slowing down. Do you find it harder to lose weight or even maintain it now? Around the age of 30, women start to lose approximately 8% of their metabolic activity each year. In addition to this, women need to contend with age related muscle loss and hormonal changes. The good news? Regular strength training boosts your metabolism, increasing energy and improving weight loss. 2. Exercise helps you manage menopause. Perimenopause symptoms can begin to appear in your 40’s and these can have a huge effect on a woman’s body. Your metabolism and body composition change, and it’s much easier to gain weight, especially around the belly. Amongst other things, your sleep quality gets worse and your moods can fluctuate. These symptoms are caused by fluctuating hormones. However these can be managed with exercise (again in particular strength training) and a healthy diet. 3. Exercise fights chronic heart disease. Hormonal changes during menopause redistribute fat cells and accumulate them around the belly. This increases your risk for chronic disease. Regular strength training is key to reducing these risks. 4. Regular workouts keep bones strong. Bone density isn’t something a lot of us think about until well into our 50’s. However bone density can begin to decrease as early as your 20’s and once your periods stop, this bone loss is accelerated dramatically. There is a lot of publicity around the benefits of a diet rich in calcium to help with bone density, however strength training exercises also play a big role in making bones stronger. They do this by triggering bone building cells to start mineralizing bones, making them stronger and tougher. How to get the most out of your strength workout! There are tips we can use as we get older to ensure we stay safe and pain-free with our strength training and ensure we get the most benefit out of our workouts. 1. Don’t skip the warm-up! A warm up prior to strength training is essential to get the most benefit out of your workout. Low-impact activities that mimic the movements you will be performing in your workout and movements that will bring blood to the relevant muscles. This can be done in 3-5 minutes or you can focus a longer time such as 10-15 minutes to ensure your muscles are ready to go. 2. Perform a warm-up set before strength training exercises. Rather than using heavy weights for your first set, start small and give your muscles time to adjust. Try increasing the weight gradually while decreasing the reps. Take the time to prepare your body for the work it’s about to do. 3. Do more compound exercises Compound exercises work several of your muscles at the same time rather than isolating just 1 muscle. This increases the muscle growth and strength you can experience while working out; without spending more time exercising. Compound exercises can also help to build core strength which in turn improves balance. Examples of compound exercises are squats and push ups! 4. Always use proper form. So, you have your exercises ready to go and know what works best for your body. Ensure you’re using correct form to ensure you are actually using the right muscles and don’t get injured. This is where getting a Personal Trainer can be so useful. A good trainer will not only be able to create an over 40’s strength training program that will work for your body, but they can also ensure you are moving correctly and activating the right muscles, reducing the chance of injury. If you’re not sure whether you’re performing the exercise correctly, reduce the weight and focus on technique. You can also slow down the movement. 5. Allow time for recovery This includes taking time during your workout and also between workouts sessions! During your workout, ensure you have enough time between exercises to rest. At a minimum you should rest for 30 seconds between sets. Recovery time gets longer as we age. Ensure you have enough recovery time between workouts too. It’s not helpful to go from 0-7 days a week of training straight away! Your body needs at least 1-2 days of rest. It would be beneficial to include a yoga or stretch session on these days. 6. Less of the high impact and more of the strength! Just because you’re over 40 doesn’t mean you need to stop HIIT training. Smashing out those burpees or jump squats can still be great for cardiovascular fitness and working up a sweat. However if you’re starting to notice those knees getting really sore or that it’s taking longer to recover for your next workout, you may want to consider re- structuring your workout to include these as a finisher at the end or slowing down the burpee to ensure you are using the right muscles. 7. Get enough sleep Sleep serves a valuable purpose when it comes to getting the most benefit from your workout. While it allows your body to rest and recover, sleep also plays an important role in allowing your body to repair and builds muscles as well as reducing your appetite. It is recommended to get between 7-8 hours of good quality sleep per night. 8. Get yourself a healthy eating plan It doesn’t matter how much you exercise if you have a bad diet. Eating right will ensure that your muscles are in the best position to strengthen and grow. It will also ensure that you have a steady supply of energy throughout the day; preventing unhealthy snacking and allowing you to perform well throughout your entire workout. 9. Set yourself goals and stay accountable to someone. Your goals in your 40-60’s will not (and should not) be the same as your goals in your 20’s! Those high intensity sweat sessions with 100 burpees that you used to love will now cause aches and pains for days! You no longer have 2 hours to spend in the gym (you barely have 30 minutes!) Now instead you want to focus on improving energy levels, toning up, reducing body fat and improving overall health. Make sure you reassess your goals and prepare an action plan to get there. This is where a good Personal Trainer will come in handy. They will be able to structure a workout routine and exercises that will help you achieve your goals. They can also help with staying accountable. Whether it’s a Personal Trainer, friend, workout buddy or partner- having someone to share the journey with can help keep you on track :) Want an over 40’s strength training plan designed specifically for you? Contact us at team@fitmisshealthclub.com.au and let us show you how easy it is to get started!