Happy New Year, year of the Dragon!

Here are some questions and answers from the eFit30 website from this year. Have a Happy and Health 2012 from us at eFit30!

Q: What Full Body routines choose and how to combine them in a weekly basis?

A: Full body routines by definition are designed to help your entire body. So any combination of these will be ok. What I would suggest is that you combine this with cardio exercise, like cycle class or a jog. What you are looking for here is to maintain your heart rate over 120 for at least 20 minutes.

Q: What exercise is best to lose your love-handles and belly?

A: Unfortunately there is no quick fix or easy solution to losing weight. It is very easy to get caught up in our very busy lives and not take time out to look after ourselves. You need to schedule in some time for exercise at least 4 days a week for 30 minutes. Make it like an appointment that you can't cancel. Make it a realistic time and then even if you only walk for 30 minutes to start with it is something. (Try one of our beginner pilates routines you can do at home of an evening.) You just need to get in the habit of making that time for yourself, you will feel much better. Then look at what you are eating. Make sure you have healthy snacks and fruit in the fridge cut up ready for when you want that quick fix. It is easier to be healthy when your food is pre prepared. Get rid of the high calorie processed snacks. Then look at your portion sizes. Try increasing your vegetables and salads and make sure you are getting your serve of protein. Cut back on the size of your meals. Don't skip meals and drink lots of water throughout the day. It can be done with a little planning and it is better to start out feeling fit and healthy for pregnancy! Good Luck.

Q: After having babies I've found it so hard to lose the belly fat.. Its really depressing to look at yourself and your a size 10 to 12 and i look like I'm still having a baby What can i do ??

A: By Susan Peach A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra pounds would hurry up and disappear! While it won’t happen overnight, these six simple tips can help you lose that extra weight in a healthy way. 1) Try to relax and don’t be in too much of a hurry to lose your extra pregnancy weight. Remember, it took 9 months for you to put it on, and you should give yourself at least half that amount of time to take it back off. In fact, eight to 12 months is not an unreasonable amount of time to give yourself. And even if it does take a year to get back to your pre-pregnancy size and shape, those pounds are all the more likely to stay off because you’ve lost them gradually. You definitely should not be thinking about weight loss at all in the early post-partum weeks. Your body needs this time to recover from giving birth, readjust to its pre-pregnancy state, and establish a milk supply for your baby. Besides, most new moms find that a fair amount of weight tends to melt off all by itself in these first few weeks as excess fluids retained in late pregnancy are gradually shed. Remember that gradual weight loss based on sensible nutrition and enjoyable physical activity is the best path to permanent weight loss. This applies whether or not weight gain is due to pregnancy, but when you are dealing with all the changes and adjustments that come with having a new baby, it’s all the more important to take a slow and steady approach so you don’t add to your stress level. And speaking of stress, recent research shows that when you’re stressed, your body releases hormones that can contribute to weight gain. So try not to add to your stress level at this time by putting unreasonable pressure on yourself to lose that extra weight too fast. Instead, take a long term approach and be sure to incorporate some kind of relaxation into your day, whether it’s having a nap, a warm bath, or receiving a relaxing back massage. 2) Eat well and nourish yourself with healthy foods so you’ll have the energy you need to care for yourself and your baby. If you restrict your calories you’ll probably get tired, cranky, and lose energy, making you less apt to exercise and less able to take good care of your baby. Cutting back too much on your caloric intake can also sabotage your weight loss efforts by forcing your body into “starvation mode.” When your body isn’t getting enough fuel, it becomes much more efficient at using what you do give it, so that over time you will actually gain weight rather than lose it. You are much better off to eat well and get regular, moderate exercise to help shed those extra pounds. Remember though, that there is a big difference between eating and eating well! If you eat nourishing foods you will probably feel full sooner and you will likely need fewer calories than if you eat “empty calorie” foods like white bread and french fries. Eat a variety of healthy foods, including plenty of fresh fruits and vegetables, and make sure you are getting a proper balance of the major nutrients (protein, carbohydrate and healthy fats). You may want to talk to your doctor or midwife about continuing to take your pre-natal multivitamin, or other supplements, at least during the immediate post-partum period. see this link http://www.christian-mommies.com/ages/babies/winning-at-post-natal-weight-loss-six-simple-strategies-for-new-moms-part-1

How do I Exercise According To My Age?

So you're a decade older and are wondering if you should be slowing down a bit. What folly! 80 years olds have shown that they can increase their muscle mass, proving that age doesn't dictate what we are and aren't capable of.



American 'trainer to the stars', Kathy Kaehler, laughs while telling of her first meeting with singer, Barbara Streisand. "We were talking about how to structure her exercise programme and it must have started sounding all too hard for Barbara because she just stopped me and said, 'Well you know I'm 50?' and I just said, 'Yeah...and?'," says Kathy. "She expected me to roll out a programme of gentle exercises for 50 year olds.



I never look at the women that I work with and base their workouts on their age. "Sure, there are age-related health facts that you bear in mind, like menopause and osteoporosis, but basically, a 60 year old still needs several heart-pounding workouts a week, just like a 20 year old. "Every age group also needs their strength and flexibility to be tested, to keep the musculature that supports the skeleton in later life, which in turn helps prevent falls."



TESTING TWENTIES

This is the best age for health and fitness. Bone density is at it's strongest between the ages of 25-35, while muscle mass peaks at 25 years old. Unfortunately, a twenty-something year old also tends to think they're bullet-proof. Fast food, fast cars and alcohol can often seem more attractive than a healthy exercise regimen.

*At eFit30 we recommend - At least 30 minutes of activity a day, an hour if the social life will allow it! Include 3 cardio sessions a week and don't be scared to make them "aggressive" weight bearing activities, like running, jump rope or any of our Level 2 Total Body workouts with Fiona and Tony.



TIME POOR THIRTIES

Welcome to the decade of being time poor, thanks to marriage, kids, career and a mortgage. A mother's job is not 9-5, so finding exercise time can be extremely difficult. Watch out for snacking on the run, while being inactive might give rise to your first muffin top! Muscle mass will also drop by up to 2% per year if you slip into a sedentary lifestyle.

* At eFit30 we recommend - Still at least 30 minutes a day, but it's time to up the weight and resistance training to two hours per week. So deck out a corner of your house with the essentials, like dumb bells, a floor mat, fit ball, resistance band and a tidy selection of eFit30 downloads. Aerobic activity will keep the weight off on alternate days.



FRUMPY FORTIES

Ah yes, life is good. A higher income means regular dining out is possible, routines are forged, like a nightly chocky in front of tellie, the kids aren't so labour intensive and before you know it, you're not doing nearly the amount of exercise you need to, to burn the excesses off. Women often blame menopause but in reality, they've been slowly gaining the kilos all decade.

* At eFit30 we recommend - It's time to huff and puff again because aerobic exercise is vital for keeping the fat at bay. Power walking and swimming are ideal, even jogging, if your joints are pain free. Mix it up with a couple of hours each week of weight lifting, squatting and pushing (as in, push-ups) and introduce yoga or some of Angela's pilates workouts, for flexibility.



FIFTY PLUSES

The sharp fall in oestrogen levels after menopause makes it harder for women to hang onto their muscle. In a double blow, women naturally carry more fat and less muscle than men, leaving them open to falls and fractures in older age. You can however, do your bit to bend nature by focussing on eating a higher proportion of daily protein, the building blocks for muscles - like eggs, fish, chicken and lean red meat.

* At eFit30 we recommend - You listen to your body and if it tells you that explosive sports hurt too much, stop. Aerobic exercise is still important, but aim for the low impacts - like cycling, paddling and swimming (experimenting with every stroke). Strength or weight training will ward off osteoporosis, while activities like T'ai Chi and pilates are great for body awareness, making you less prone to fall.

The Simple Secrets to Extend Your Life

Have you ever stopped to wonder exactly what is "good health"?


Sleeping through the night? Limited aches and pains? Maintaining an ideal body weight or colorful diet? Regularity, or maybe just spending time with friends?  

Kathy Kaehler, also known as the personal trainer to the stars in the US, is a good example of someone who practises what she preaches. Here are Kathy's tips for improving your well being.  At eFit30 we hope you print off this list and stick it in a place where you can glance at it regularly.

1.  For one week set an alarm to GO TO BED.  Be consistent.  Turn off the tv, use an eye cover to block electronic light or window light.  Keep the same time every night for one whole week.  I bet by the end of the week you will notice a difference.

2.  Add fresh ginger to foods and drinks during the day.  A small slice to a cup of tea is great for inflammation.  Add ginger to your cooking, stir fry, soup, rice or salad.  Stretch after your workout and gently stretch before bed.  This will aid in muscle and joint pain. 

3.  Boil a pot of water and pour into a bowl.  Place the bowl on the table and lean over the bowl with a towel over your head.  Be cautious as the water will be very hot, do not lean on the bowl, but keep your face above the bowl to feel the steam.  This will refresh your skin.  Before bed use a lotion on your legs, arms, elbows, toes, heels, and neck.  Your skin will thank you.

4. Walk walk walk, get out and walk during the day.  Before work, during work, lunch time, after work.  Wear a pedometer.  If you are not at 10,000 steps a day, get moving. You will get to your ideal body weight before you know it. 

5.  Red and yellow, green and orange, purple, blue and shades of all, will not only get you eating more real food, but you will reap the benefits of getting more vitamins, minerals and fiber.  Think of it as the ONE STEP WAY.  Eat as many foods that are one step from their natural state.  An apple picked from the tree is ONE STEP. 

6.  Do you have an issue with regularity?  I have one word.  Probiotic.  If you don't know what that is or what it is for, do some research.  Probiotics, or healthy bacteria do wonders for our gut, immune system and regularity.  There is nothing more to say on that except get it.

7.  Shut off your phone, get away from the computer and make a date with your friend (s).  Time away from your routine does wonders for your mind body and soul.

8.  And finally, communicate.  Everything and everyone is better when there is communication.  Be open and be honest.  Be timely with your words.

How do I choose the right size fitball?

Fitballs, also known as Swiss, Stability or Yoga balls, are a safe and very effective tool for exercising. They are suitable for people of all ages and fitness levels, from the occasional home user to elite athletes.
The fitball provides instability and mobility while exercising, which strengthens and works the "core/spinal" stablilsers. These are the deep abdominal muscles that play a very important role in good posture and back care. While using the fitball for training you are stimulating those deep muscles, so not only is it great for exercising but also for injury prevention.

Measuring Up
The general rule for choosing the ball for you is that when sitting on the inflated ball your hips and knees must be at a 90-degree angle. It is ok for your hips to be higher than your knees but not lower. For a novice or someone with poor balance a larger ball will provide better stability and support. Also, if you suffer back problems the larger ball will be more suitable. You can always slightly under inflate it so it feels softer to sit on. Fitballs are measured in centimeters.

Check out the right one for your height.
Under 1.52m = 45cm
1.53m – 1.66m = 55cm
1.67m – 1.85m = 65cm
1.86m – 2.03m = 75cm
Over 2.04m = 85cm

The Finer Points
There are many versions of the fitball available, but don’t compromise your safety by buying a cheap, poorly made ball, especially if you are using the fitball throughout pregnancy and for post natal exercises. Here at eFit30.com.au we use fitballs that are slightly weighted with sand (Balast balls) in our pregnancy workouts, because they don’t roll or blow away and they provide extra resistance during upper body exercises.
You should ensure the ball you buy has an anti-burst rating that equals or exceeds 500kg. These balls are also more resistant to wear and tear. It is preferable to have a non-slip vinyl surface, while many fitballs come with ribbing for extra traction and support.

Cost and Availability
Fitballs range in price from around $30 to $145 and some are packaged with pumps and instruction DVD’s. The pump can be purchased separately for between $15 and $20 or if you have a foot pump at home with a cone nozzle that could also do the job. The burst resistant balls are slightly more expensive, but well worth the money.
They are usually available from sports stores, physiotherapists, fitness centres and rehabilitation equipment stores. If you purchase online, make sure you are dealing with a reputable site.

Fitballs are a convenient and useful tool for any age or fitness level and can be used both indoors and out. Unlike other gym equipment, they can be deflated and easily stored away when not in use. The right sized fitball will help you maintain good posture and get the most out of your fitball workouts.

Yoga Revelation ABS workout - Full 30 minute routine - eFit30

Check out our latest post on the eFit30 Gym Chanel. 30 minutes of Yoga with Valerie Goodman.

Valerie Goodman is the founder of Yoga Revelation. She is passionate about teaching and practicing yoga from the heart. She is a certified yoga instructor and currently teaches at the YMCA and has a private client business. She has taken advanced training to teach Yin Yoga, Yoga for MS, and advanced training from one of the most respected yogis in the world, Ganga White. She wants you to know that if you can breathe, you can do yoga...don't worry about flexibility...it comes. It is on her "bucket list' to visit Australia and would love to share the great energy by leading some yoga classes while there!
Want More? Hit the like button on You Tube to encourage Valerie to upload more routines for us..


Feel better 30 minutes from now eFit30. www.eFit30.com

What is the best way to get great abs and realistically how long does it take?

 



All the research says that we humans can't spot reduce our weight so please bear this in mind if you're trying to shape up any particular body part. This aside, the best way you can prepare your body for a six pack is to find exercises/activities that target that area, in your case for example, crunches and/or paddling, and combine these with 2-3 cardio sessions per week to reduce overall body fat. Weight bearing activities that make you huff and puff are best. Of course, you can do all of the above but if your workouts aren't enough to burn off the amount of food you're eating each day, you'll still never see your abs. This is called the energy balance. Get interested in what you're putting in your mouth and the kilojoule value of your food. The problems usually start here. As for how long it takes, it depends on so many things - your starting weight, whether you choose to combine your exercise with a healthy eating plan, your metabolism, where your body chooses to drop weight from first, your starting level of fitness - to name just a few. Congratulations on taking this first step. It's well documented that excess stomach fat is not good for long term health.

Answered by: Efit30

Harvard Researcher - Meditation study shows changes associated with awareness, stress

Participating in an eight-week mindfulness meditation program appears to make measurable changes in brain regions associated with memory, sense of self, empathy, and stress. In a study that will appear in the Jan. 30 issue of Psychiatry Research: Neuroimaging, a team led by Harvard-affiliated researchers at Massachusetts General Hospital (MGH) reported the results of their study, the first to document meditation-produced changes over time in the brain’s gray matter.

See full article here http://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/ 

Are you having trouble relaxing and getting to sleep? Try this eFit30 breath meditation before you go to sleep to lower your anxiety and help you relax! or do it in the middle of the night if you must!