Wednesday, April 28, 2010

Exercising in heat

Exercising outdoors in Australia, or similar climate countries often means exercising in very warm and humid conditions. Instead of being put off by the weather and not exercising at all, we can take a few precautions and learn some basic knowledge about physiological responses to this environment.

The main physiological responses that are likely to be seen with exercise in hot conditions, are increased heart rate, blood pressure and haematocrit (red blood cell % of total blood). Also physical fatigue will likely increase, due to these mentioned factors and also increased fluid loss.

The importance of this is when you go into a new, hotter environment and try exercising at the same intensity as you were previously, in cooler conditions. If you have underlying high pressure problems, it is especially important to gradually work your way up to your original training intensity over a period of about 7-10 days.

Heat acclimatization is our body’s way of cooling us down. Responses include improved cutaneous blood flow, increased efficiency of cardiac output (more circulation to skin and muscles), lowered threshold for onset of sweating (meaning cooling takes place earlier), and lower core temperatures, amongst others. The problem occurs if exercise intensity is too high in the heat, which can lead to heat cramps, heat exhaustion or the most severe, heat stroke.

To avoid these conditions, its best to take a few simple precautions next time exercising in the heat.
• Increase work intensity gradually over a number of training sessions.
• Drink plenty of fluids. Water is best, followed with a form of electrolyte.
• Wear light coloured clothing that breathes well.
• If possible, exercise in the cooler parts of the day, out of direct sunlight.

the benefits of golf

Golf has historically been seen as a sport for the older generations as it does not have the same fast paced action that many ball sports have. Golf around the world, including Australia has been gaining popularity amongst the younger generation over the past decade however. Tiger Woods almost single handedly made golf cool. Since his arrival on the world golf scene 13 years ago, young people have been discovering the benefits of getting involved in the ‘gentlemen’s game’.

It is common to see athletes play golf in their down time to get away from the rigours of their own sport, whilst still getting some light exercise. The beauty of golf however is that once you start playing, all you need is one good shot and you are already looking forward to the next time in the hope of playing better. This period between games normally gets increasingly shorter and before you know it you are hooked and now a golf addict!

Although ideals about the sport are beginning to slowly change, golf is still very popular with older generations. This is due to one of the benefits of golf. It can be played by any shape and size person of almost any age. One must only look at some of the greatest golfers of all time to prove this. John Daly is one who springs to mind of not being in the mould of your traditional athlete, whereas the Freddy Couples and Tom Watsons of the world show age need not be any barrier to being competitive.

Although golf can be played by any shape person, it does require a decent level of physical fitness to play 18 holes. The average golf course is approximately 6km long, so on any one round a person can be expected to walk any amount further than this, depending on how straight they are hitting it! The golf swing is a complex movement, which requires good flexibility especially of the shoulder girdle and the upper and lower back muscles. A strong core, legs, chest and back muscles are also beneficial in creating power and stability throughout the golf swing.

Australia’s strongest man

Australia’s strongest man

Great article by Amanda Lucas on Fitnance Strongman Training. Click on the link above to check it out.

Tuesday, April 27, 2010

Lachlan Woods - Trainee

Hi I’m Lachlan Woods, a year 12 student at Brisbane State High School currently doing my Cert III at Fitnance, which has been really enjoyable and a great experience so far. I play a number of different sports with my main sport being AFL. I play for the Western Magpies and have done for the past 7 years. This year I have started the U18 season and have been lucky enough to be called up to play for the Senior and Reserve teams at the club. I have also been lucky enough to be called up by the Brisbane Lions and asked to play in the Lions Reserves team at the Gabba as the pre game to the Brisbane Lions vs Western Bulldogs match. The chance to play at the Gabba was huge but to be able to play for the Lions Reserves at the same time was massive, so as you can imagine I accepted without any hesitation. From the warm up to the warm down, it was an awesome experience, whilst being coached by former Brisbane Lion, Craig McRae for the day. We ended up losing our game to the reigning premiers Morningside but the experience was one I will never forget.

Friday, April 23, 2010


Congratulations to Mal for his outstanding efforts in completing the challenging 'Tabata' workout.

For those of you who are unfamiliar with Tabata, it is a very advanced form of training and involves 4 minutes of intense interval training/circuit training. The aim of each set is to obtain as many repetitions as possible of a particular exercise in 20 seconds, with 10 seconds rest in between each set. The score is calculated by using the set with the least number of repetitions for any of the eight intervals.

Mals results:
Chin-ups: 5 5 5 5 5 5 5 6
Push-ups: 12 12 12 12 12 12 12 20
Push press: 10 10 10 10 10 10 10 10
Thrusters: 10 10 10 10 10 10 10 10
Cable row: 12 12 12 12 12 12 12 12

Total score = 49

Well done Mal :)

Blood Pressure: What does it all mean to me?

It is common knowledge to many gym goers that high blood pressure is a problem. In fact, most people are advised by their GP’s to undergo physical activity due to high blood pressure. Most people know their blood pressure results, saying “I have a blood pressure of 145/92 and that’s high”. But what do the numbers mean and what will high blood pressure do to my health. Blood pressure levels are measured with a sphygmomanometer and a pressure reading of 140/90 or anything above these numbers indicates hypertension.

Let’s look at a blood pressure reading of 120/70. The first number (120) is called the systolic pressure and is the pressure developed when the heart pumps blood into the circulatory system (the aorta and then other arteries). The second number (70) is called the diastolic pressure and is the pressure developed when the heart is relaxing (a term called ventricular diastole or filling of the heart with blood). When thinking about blood pressure and blood flow, imagine a flowing river. Blood pressure forces the blood thru the arteries to the muscles and organs so they can function. Normal blood pressure allows the blood to flow thru normally however with high blood pressure, the river turns into a turbulent fast flowing river, which can cause damage to the arteries causing health problems.

But why is it such a problem? High blood pressure is a massive problem in developed countries due to poor diet and lack of regular physical activity. High blood pressure or hypertension, is linked to many diseases such as coronary artery disease and cardiovascular diseases, meaning that high blood pressure may be an indication of an increased risk of developing one of these or many other diseases.

There are many treatments of high blood pressure such as drugs (beta blockers etc.) but a non-chemical easy solution is PHYSICAL ACTIVITY. Physical activity levels of just 30mins per day can minimize high blood pressure & the effects of high blood pressure but also improve health and wellbeing 

Dan Gardner Profile

Greetings. My name is Daniel Gardner but most people know me as Danny or Dan. I am a 24yr old QUT student studying a Human Movements degree. I have a background in fitness having completed a Certificate 3, 4 and Diploma of Fitness which has allowed me to work in gym settings and with sporting teams. I love helping people set and achieve their fitness goals, whether it be losing weight, gaining muscle and strength or just feeling fitter and better about themselves.

I am a sports fanatic, having played many sports thru high school. I competed for Queensland in track and field in 400m and 400m hurdles, making the Australian development camps and holding regional and state records. More recently, I have played soccer in the QLD state league and the Brisbane Premier leagues and support Birmingham in the English Premier League.

Thursday, April 22, 2010

Well done Tim Macdonald

Well done Tim Macdonald who made it into the fourth round of the Burleigh Pro Surfing Contest on the weekend. The awesome photographs are courtesy of Darren Simondson.
Do your training Tim!

Wednesday, April 21, 2010

Diet plus Exercise: The Ideal Combination

Combinations of exercise and dietary restraint offer considerably more flexibility for achieving a negative energy balance than either exercise or diet alone. Health and weight-loss benefits can be gained through reasonable dietary restraint and increased physical activity levels. It is the position of the American Dietetic Association that successful weight management to improve overall health for adults requires a lifelong commitment to healthful lifestyle behaviours emphasising sustainable and enjoyable eating practices and daily physical activity. It is widely publicised in the world media of the increasing incidence of obesity in first world nations, having escalated to the degree of epidemic proportions. Although our knowledge base has broadened regarding the relationship between positive energy balance and increased body fat, little progress has been made in long-term maintenance interventions. Lifestyle modifications in food intake and exercise remain the hallmarks of effective weight loss and health weight maintenance, but are difficult to initiate and sustain over the long term. Fitness professional plays a pivotal role in helping you make changes and formulate reasonable goals which can lead to a lifelong health plan concerning physical activity and structured exercise.
At the other end of the spectrum, consuming a diet that is both appropriate and enjoyable can be a challenge for many. The company we keep and environment in which we eat influences one of our most frequent and sometimes emotional behaviours...eating. It is important to remember that eating is largely controlled by the people with whom we live, socialise and work and where we eat! Poor eating habits that lead to excess calorie intake can develop silently and take a toll on your waistline and wellbeing before the behaviour is recognised and addressed.

Tips to help uncover and correct those nasty eating habits before they get out of hand:
•Don’t eat while engaged in other activities; eg. Watching TV, reading. Aim to eat meals at the table instead of standing in the door of the fridge!
•Don’t eat quickly. Eating mindfully is a technique dietitians use to help clients conserve and enjoy each mouthful of food. Appreciate the different tastes, temperatures and textures of a meal or food.
•Prevent impulse buying. If you only need to grab a few things for dinner, don’t pick up a basket or take a trolley. You are limited to only what you can carry and will avoid picking up excess items that you really don’t need.
•Eat for yourself. Girls, avoid matching beer pot for pot with your male co-workers on a Friday afternoon. Apart from alcohol being excess calories that you really do not need, men generally have a higher daily energy requirement than women so can (sometimes) afford to eat that little bit extra.
•Be snack-smart. A medium size apple or orange has around 300kj (less than 100calories). Aim to snack on a piece of fruit or keep other 100calorie snacks handy when you feel the urge to snack. A small handful of almonds and dried apricots is a great alternative to a piece of fruit!
•Cook once, eat twice. Pasta sauces, soups, stirfries and pasta/vegetable bakes are great meals that can include a wide variety of vegetables and lean protein and can be stored for days after cooking. Instead of ducking through the drive-through after a late meeting, prepare a large meal the night before and have healthy and cheap leftovers.

My Experience with Strongmen

Strongmen competitions are often looked at by the general population as crazy. Why would someone want to pull a semi trailer truck? They see the Strongmen competing and admire their strength and physiques but do not see any point in it.
Last Saturday I had the privilege of meeting three Strongmen and watching them train here at Fitnance.

They were all very accommodating to my hundreds of questions and even encouraged me to try some of the lifts. I found out they all trained during the week at their chosen gyms. Their main focus is training body parts that they feel they need to strengthen to accomplish their goals for Strongmen competitions. Once a week they practice the actual events, which is what they do here at Fitnance.

The first event I got a taste of was the Farmers Walk. Here the Strongman walks up to 20m as quickly as possible, whilst carrying incredibly high loads in each hand. 160kg in each hand is what I call a high load!

Another event which I had the opportunity to witness and participate in was the Atlas Stones. Here the aim is to lift and push a huge boulder weighing in excess of 100kg up and over a certain height. It looks like this event, as with any is all about strength, but it does also require a large degree of technique.

The biggest take home message from spending the morning with these guys is the functionality of all the events they participate in. All the lifts they do reflect those undertaken in everyday life. The only difference is that the Strongmen will be able to carry all the family’s suitcases to the car, instead of just their own! I had a most enjoyable time with the Strongmen and would definitely recommend everyone who gets the opportunity to have a go. You will not only get an awesome total body workout but you will appreciate what Strongmen put their body through to achieve their goals.

Monday, April 19, 2010

Use it or Lose it!!

Just as you would see physiological changes with training, detraining or reversibility also has its effects. Training adaptations only last as long as the physiological and metabolic demands are placed on the body. Detraining refers to “the bodily effect experienced when one takes an extended break from regular, vigorous fitness training”. When training ceases, so will the training effect and the adaptations that occurred during training are reversed when training stops. Most individuals are unaware of just how profound and rapid these changes can occur, with significant losses in conditioning occurring after 2-6 weeks. If physical activity is completely ceased, training effects are generally lost within 8 weeks, with a reduction rate of approximately one third of the rate of acquisition. How quickly you lose it depends on several factors including your current fitness level, how long you have been engaged in exercise prior to stopping and how long you stop exercising for.

The following are just some of the changes that have been evidenced as a result of detraining:
• decrements in bone mass and bone strength
• a decrease in muscle cross-sectional area and an increase in the number of slow-twitch vs. fast twitch fibres
• decreases in respiratory function
• increase in the amount of carbohydrate used as the predominant fuel source during both maximal and submaximal exercise, with less energy derived from fat
• significant reductions in aerobic fitness
• decreased blood volume leading to a rapid decline in cardiovascular function
• decreased oxygen uptake in the muscles
• higher blood lactate concentrations at a lower percentage of VO2 max (maximal oxygen uptake)

Maintenance of training effects...

Research has shown that you are in fact able to maintain your current fitness level even if you need to adjust or decrease your fitness regime for several months. If this is the case, you need to exercise at approximately 70% of your VO2 max at least once per week.

Majority of individuals will need to stop exercising at some stage in their lives due to unforeseen circumstances such as work commitments, travel arrangements, illness or injury, etc. Attempting to retrain after a detraining period may seem difficult and challenging, especially if the individual attempts to return to the same level of training, as the body struggles to reach its past level of fitness. Therefore, it is important to avoid prolonged periods of complete physical inactivity to no more than 2-3 weeks or incorporate some form of maintenance training where possible.

Friday, April 16, 2010

Duel in the Pool for Spinal Muscular Atrophy

The scene was set. The venue…Yeronga Pool. 4BC host Peter Dick vs. dual Olympic swimming champion Susie O’Neill. Peter went into the race confident. A freshly waxed back and a handful of training sessions with co-host and former Paralympic swimmer Karni Liddell, should have seen him crowned champion. But that wasn’t to be. Steely eyed and determined to touch first, Madam Butterfly was composed and quiet on pool deck. Peter was quick of the start but the power and determination of the former Olympian meant he was doomed! He was still in front at the 50metre mark but a break was deserved after taking in a lung full of water at the wall. Susie was not far behind and turned in fantastic style to meet Peter neck and neck. With Peter struggling to stay afloat, Susie cruised past in the stroke that made her famous. From thereon in, it was a case of child’s play as Susie employed mind games and foxed past Peter. Susie cruised in to touch the wall well in front, but Peter continued in a gallant effort to finish the race.

With a turnout in the hundreds, 4BC and in particular Karni Liddell, have raised some much needed awareness and funds for Spinal Muscular Atrophy and Duchene’s Muscular Dystrophy. If you didn’t make it to the pool and want to help out this great cause, visit Muscular Dystrophy QLD at or check out

Thursday, April 15, 2010


The American College of Sports Medicine recognised the interrelationship of three health problems effecting female athletes, and labelled this phenomenon the FEMALE ATHLETE TRIAD. The triad is an combination of osteoporosis, disordered eating and amennorhoea.

Research on female athletes has focused on reduced bone mineral density associated with menstrual cycle irregularities and in some cases, menstrual cessation in athletic pre-menopausal women. Such occurrences minimize the benefits of exercise on bone mass, increasing the risk of osteoporosis and fracture later in life, even if normal menstrual function does eventually resume.

Females who train intensely often fall into severe negative energy balance or engage in disordered eating to facilitate weight loss. Disordered eating is one component of the triad. Disordered eating can be as severe as anorexia nervosa or bulimia nervosa or simply an obsession with counting kilojoule intake or constantly weighing oneself. A reduction in body mass and body fat leads to menstrual dysfunction. Oligomenorrhoea is defined when there is 35-90days between periods and secondary amenorrhoea is the cessation of menstrual cycles for at least three consecutive months after regular cycles have begun. Amennorhoea is considered the “red flag” or most recognizable sign of the triad’s presence in the female athlete. Premature cessation of menstruation has detrimental effects on the hormonal status of bone health. Oestrogen plays a pivotal role in bone protection by increasing calcium absorption in the intestine, reducing urine calcium losses and decreasing bone turnover. When menstruation is ceased, the young woman becomes significantly more prone to calcium loss and therefore bone degradation. Osteoporosis is the third feature of the triad.

Certain sports and events focus more on body image. Sports such as gymnastics, figure-skating, dancing, weight class events (light-weight rowing) and distance running require the individual to be diligent in maintaining a certain image or build for optimal presentation or performance. Coaches of these athletes must be aware of the internal and external pressures facing young women concerning body image and body weight, compounded by the pressures of their own sport.

Once it is recognized that an athlete has amenorrhoea, the treatment should begin as soon as possible through behaviour change. Gradual increases in energy intake must be supported by the coach, family and peers of the athlete and usually facilitated by a dietitian. Also, calcium intake must be monitored and increased to above the normal recommendation of 1300mg/day. Training dose should be reduced by 10-20% until normal menstruation returns. By increasing total energy intake and slightly reducing training load, there will be a beneficial increase in body weight. Once the triad has been treated, further monitoring of the athlete must be done by the coach, family and a professional such as psychologist, physician and/or dietitian to ensure relapse is prevented.


WHAT? Susie O’Neill vs. 4BC host Peter Dick head to head in

WHERE? Yeronga Pool- School Road, Yeronga

WHEN? This Friday 16th April 12-3pm

WHY? It’s all in the name of charity! Help raise money for research into Spinal Muscular Atrophy AND come along for some fun!

COST: It’s only a gold coin!

WHAT ELSE? Professor Steve Wilton, representing the Australian Neuromuscular Research Institute, is flying all the way from Perth to present the exciting advances into Spinal Muscular Atrophy research and just how close we are to finding a treatment!

Donations to Spinal Muscular Dystrophy QLD
(Include Karni Liddell in name of transaction)

4BC and Hot Ranga Sauce are providing the BBQ
Live coverage on 4BC 1116am from 12pm

MORE INFO: Karni Liddell
Ph: 0438779232

Blog of Luke Sharp Prac Student

My Blog
Hey guys, my name is Luke Sharp, I’m here on prac for uni. I chose to come here, because I love the diversity Fitnance offers. I am in my final year at QUT, studying a double degree of Human Movements and Business. My interest is definitely more in the Human Movement side of things, but I wanted to learn about business to broaden my education.
Sitting in an office all day, every day does not appeal to me, which is one reason I hope to have a career in this industry. Another reason is the love I have for anything to do with sport, whether that means playing the sport, or keeping fit at the gym.
I am a golf fanatic, and have been so for about ten years. The lowest my handicap has been is 3, but am currently off 6. I have also just started playing rugby league this year, which was mainly a case of being dragged down by my mates. I have been enjoying it however, except the niggling injuries that go with it and keep me from playing golf!
Outside of sport, I am very passionate about travel and love visiting new countries and cultures that go with them.
I look forward to meeting many of you throughout my time at Fitnance, and hopefully I am able to learn lots from you and you’re able to gain something from me also.

Wednesday, April 14, 2010

Congratulations Strongmen and Strongwomen

Awesome Strongman/Strongwoman Results.

Congratulations Sue Metcalf. Australian Record Holder in Atlas Stones. 108kg to .95m barrel. HUGE!

Congratulations Marc, Tim and Eben on invitation to the Australian Hercules. The competition is on the weekend of the 5/6 June in Lismore. Only 10 people are selected for this event, and these 3 are all part of the Fitnance crew. HUGE!

Caffeine. Good or Bad?

Tea, coffee, cola soft drinks and many commercial energy drinks are commonplace in the diet of many Australians. Caffeine is a compound that acts on the central nervous system, increasing the heart rate and breathing rate and relaxing smooth muscle. Primarily, people consume caffeinated beverages to kick-start the day, improve alertness and concentration and buffer the perception of the onset of fatigue. Caffeine has been recognized as an ergogenic aid that can have a positive effect on the performance of exercise. Up until 2004, caffeine was on the International Olympic Committee’s banned substance list for in-competition use when at a level equivalent to more than 4 cups of coffee in the system. The detection of caffeine when used for performance enhancement is through the urine sample of an athlete. Currently, caffeine is on the ‘monitored’ list for in-competition use, and is no longer banned by the IOC.

But why all the fuss? In addition to increasing alertness and prolonging the onset of fatigue, caffeine spares glycogen as a fuel source and allows free fatty acid release into the blood stream. It is these energy dense fatty acids that can then be utilized as a fuel source in aerobic exercise. Although using up fats as energy can seem a very attractive prospect, the detriment of caffeine use is its diuretic effect, encouraging water loss from the kidneys. The loss of fluid can have more disadvantages than the possibility of increasing performance through muscle glycogen sparing.

So how much is enough? Every person has a different level of sensitivity to caffeine but most can handle around 4 cups of coffee across the day with no significant health problems. Caffeine is not held in the body but cleared in the urine 3-7hours after consumption, supporting claims that caffeine can have an effect on sleep patterns but only when consumed within this given time frame before bed. Ultimately, every individual experiences different symptoms when consuming caffeine. One person may tolerate only one cup of coffee a day whereas the next may be able to consume many cans of cola before the central nervous system reacts. It is important to understand your bodies own sensitivity and the possible side-effects associated with any food or ergogenic aid, even when disguised as a caramel latte!

Caitlin Braddick- Prac Student

Hi, my name is Caitlin Braddick and I am studying a double degree in Nutrition and Dietetics/ Human Movements at QUT. I moved to Brisbane in 2006 from Townsville and naturally, am an avid supporter of the North Queensland Cowboys.

During my schooling years I competed in swimming and rowing at a state level and surf lifesaving at a national level. I started surf lifesaving aged 6 and still participate as a competitor and patrolling member. I now compete in surf boat rowing which is both a physical and mental challenge, especially when facing monster waves on the Gold Coast!

When I finish my degree, I aim to be involved with elite sporting populations incorporating my skills as both an exercise physiologists and dietitian.

Sarah Corley - Prac Student

Name: Sarah Corley
Birthday: 7th of June 1989
Age: 20
Education: Year 12 Ferny Grove SHS, QUT Human Movement Studies 3rd year

Background: Born in Brisbane, always loved sports and currently an accredited gymnastics coach.

Played sports: I started gymnastics at the age of 3 and continued until 2005, I then took up Acrobatics for 2 years. I participated in junior swimming, tennis, softball, soccer and hockey. I had a go at almost everything.

Fitness goals: increase cardio and flex

Favorite foods: Pasta and Cesar Salad

How did u start at fitnance: Fitnance took a university tut at QUT and was available as one of the possible prac sites for our 30 hr placements.

Your all time favorite fitness class: cardio

Current training scheduler:
Friday Gymnastics training


Needing a little inspiration? A little motivation? Lacking enthusiasm?

One of the greatest challenges in beginning an exercise program is getting started.

The key to motivation is all about effective goal setting, which essentially helps you to focus your attention on the end result of your training program.

An easy way to remember how you go about setting your fitness goals is to use the acronym S.M.A.R.T…

- goals need to be clear and well-defined
- helps you to focus on what you want to achieve
- example: “I want to be able to run 10km”

- measurable goals provide benchmarks for you to make sure you’re on the right track
- it allows you to document your progress
- it is important to know when your goal has been achieved, so if you need to, you can set a new one

- achievable goals should focus on not only what you want to achieve, but how you’re going to achieve it

- setting healthy, realistic goals within the availability of resources, knowledge and time
- example: if you have never run 10km before, it might be a good idea to start with 5km and progress from there

Time Frame
- set your goal with a completion time in mind
- without a time limit, it is easy to procrastinate and get bored
- give yourself enough time to accomplish the goal
- time frames of greater than 6 months tend to be too long, it is a good idea to re-evaluate your goals every 2-3 months

Rachael Skinner: Prac Student.

Hey everyone my name is Rachael Skinner and I am currently in my fourth year studying Human Movements at QUT. I am passionate about sport and love to have a go at anything that is on offer. At the moment I am recovery from a recent ACL knee reconstruction, so right now just trying to get back into the swing of things.

I started gymnastics when I was about four years of age and eventually went on to win bronze at the state championships. I then moved onto netball which I played for approximately nine years. At one stage I played indoor for Queensland and would probably still be playing to this day had I not damaged my knee. Beach volleyball is now my passion and I absolutely love it.

I would love to work as a sports trainer for a professional sporting team as well as doing some personal training, and am eventually looking at becoming a physiotherapist.

I look forward to seeing you all at the gym sometime soon.

Tuesday, April 13, 2010

Resistance Training in the Rehabilitation of Lower Back Pain.

A recent Canadian study looked into different ways of rehabilitating lower back pain; Aerobic Training (AT) and Resistance Training (RT). They compared these two different training methods over a 16-week exercise program to those who continued with their life (control).

Both the RT and AT groups followed a periodised model of training over the 16 weeks, which consisted of varied intensity with differing volumes of work. The RT used a variety of modes of training, including machines, free weight and body weight exercises. The subjects performed 2-3 sets of between 8-15 reps of each exercise depending on the week.

Subjects in the AT group were to choose from the elliptical trainer and treadmill (walking or jogging). Duration for both the AT and RT were kept the same with the total amount per week varying between 60 minutes and 155 minutes. Intensity was gauged using the Borg scale for perceived rating of exertion and varied from 10 to 13. The researchers looked at a variety of fitness and health indices including strength, flexibility, aerobic capacity (VO2max) and body composition. They also assessed the overall quality of life, pain assessment and ability to perform ADL.

Compared to the control group the RT group showed a decrease of body fat, pain and disability as well as an increase in muscular strength, flexibility and quality of life.

Stirring Comeback Win by Jets

Our Jets posted their second win of the season on Saturday with a great come from behind win against a NRL star filled Pride team. The Jets were down 16-0 at halftime but stormed home to win 22-16.

The boys showed great courage and determination in the 1st half tackling tirelessly in the 30 degree heat; repelling the Pride consecutively on their own line. The Pride had all the possession and field position and should have gone into the break even more in front.

Lazzo gave the boys a blast at half time, to add a bit of energy to inspire the boys.

Special Mentions must go to A.J Gilbert (1 try), Callum Waldrum, Smith Samau (1 try), Luke Walker (1 try) and Tyson Lofipo (1 try) who all had great games against their much more fancied opponents.

It doesn’t get any easier for the boys now as they take on the undefeated Wynnum on Sunday.

Monday, April 12, 2010

All About the Abs: Myths and Training Tips

Figure 1: The muscles commonly referred to as ‘hip flexors’- iliacus and psoas (minor and major).

It is commonly thought that exercises such as leg raises or other hip flexor exercises work the lower abdominals. Many people are mislead to believe this due to the localised muscular fatigue or burning sensation felt in the pelvis area. The primary muscle used during any hip flexion exercise is known as the iliopsoas. The iliopsoas is made up of the iliacus and psoas (minor and major) muscles (see Figure 1) which work to flex the femur (thigh bone) at the hip joint. During all exercises that flex the hip, the rectus abdominis only contracts isometrically (not producing any movement or change in its length while contracting) to:
1. Posture the spine and pelvis
a. Supports weight of lower body so the lumbar spine does not hyperextend excessively
b. Maintains optimal biomechanics of iliopsoas
2. Counteract iliopsoas’ pull on the spine
While the rectus abdominis is still working (to a lesser extent than other abdominal-specific exercises), there is an increased element of risk from performing such hip flexor exercises. People with weak abdominals can strain the musculature of the lower back in turn leading to what is commonly known as lower back pain (LBP).
By looking at rectus abdominis’ structure and points of attachment (see Figure 2) a better understanding of how it behaves biomechanically can be obtained, therefore allowing more targeted exercise to be prescribed. As the fibres of the muscle contract longitudinally, the spine can flex (bend forward) and the pelvis rotate posteriorly (tuck under). With a fixed pelvis, rectus abdominis can only flex the trunk to around 30 degrees with any further flexing being taken over by the hip flexors. An example of a commonly prescribed exercise where this occurs is the ‘sit-up’. Rectus abdominis is only responsible for the first 30 degrees of the movement, leaving the remaining 50-60 degrees to be completed by iliopsoas. Therefore, more targeted exercise aimed at isolating rectus abdominis should only incorporate movements where the spine is flexed to around 30 degrees. Exercises that also posteriorly tilt (tuck under) the pelvis are excellent in isolating rectus abdominis; examples of exercises that achieve both these movements are crunches, vertical leg crunches, and reverse crunches. Incorporate these into your workout as they can help you to achieve that ‘6 pack’ or set of ‘washboard’ abs!

Firgure 2: Rectus abdominis – originates on the pubic crest and inserts on ribs 5, 6, and 7 and the xiphoid process of the sternum.
Go to Fitnance Articles to read more:

Sydney World Series

Felicity Abram

Congratulations Felicity!
Felicity placed 11th in the Elite Women’s competition at the recent Dextro Energy Triathlon in Sydney.

Women’s Elite

1 Barbara Riveros Diaz CHI 02:04:19 00:21:51 01:05:25 00:35:45
2 Andrea Hewitt NZL 02:04:19 00:21:18 01:06:02 00:35:44
3 Emma Moffatt AUS 02:04:20 00:21:27 01:05:58 00:35:45
11 Felicity Abram AUS 02:05:24 00:21:48 01:05:40 00:36:42

Men’s Elite

7 Greg Bennett AUS 01:51:53 00:18:34 01:00:41 00:31:28
13 James Seear AUS 01:52:39 00:18:41 01:00:36 00:32:12

Protein Supplements.

WHO can use them?
Basically anyone can use protein supplementation. From the body builder trying to increase muscle mass to the athlete trying to decrease recovery time to an average Joe trying to lose weight and tone up. Whether these people need protein supplementation depends on their goals, typical diet and exercise habits.
WHAT are protein supplements?
Protein supplements generally have a high percentage of protein, but can also be added with other nutrients such as carbohydrates, creatine and glutamine depending on the desired effect. A very high % protein supplement (such as a WPI) is used for building lean body tissue and losing weight as it is low in fat and carbohydrates therefore low in calories. Carbohydrates can then be used to increase the amount of calories to promote a positive energy balance (increase body weight). Creatine is used to increase the amount of fluid that goes into a muscle cell, creating an environment to promote growth. Glutamine is added to some of the supplements to help aid the repairing process as well as aiding in other body functions such as immunity, brain function and the digestive tract.
WHEN to take supplements?
Always follow the directions on the product. When to take supplements really depends on the function of the supplement. For most supplements the 20 minutes immediately after exercise is the best time to ingest protein. But for some supplements with extra calories and/or ergogenic aids are prescribed both before and after training. This is due to the ingredients ability to help with the actual training.
HOW it works?
Protein supplements work by increasing the amount of Branch Chain Amino Acids (BCAA) in the blood stream. BCAA are used to repair and build lean tissue after exercise. These amino acids are then arranged by the body to form muscle tissue.
Some supplements have carbohydrates as well; this is to increase the energy intake of the athlete to gain weight. Having glucose (usable form of carbohydrates) in the blood not only helps in providing energy to exercise but also used as energy to transport the protein into the muscle cells.
Creatine is known as a cell volumiser. It makes the cell wall more permeable to diffusion (allows water to rush into cell). This allows the cell to increase in volume; allowing a lot more extracellular fluid that contains nutrients into the cell. This makes the nutrients readily available to the muscle cell.

Wednesday, April 7, 2010

High GI or Low GI?

The Glycemic Index is a way of classifying foods. Each food is rated according to the reaction it causes on blood glucose levels, and is given a ranking out of 100. Glucose has a score of 100. High GI foods cause fast, and large increases in blood glucose levels, resulting in large releases of insulin to store the glucose. A diet of high GI foods can cause the body to become insulin resistant. This means the insulin is much less effective at controlling blood glucose levels, and a continued high GI diet is likely to result in type 2 diabetes or heart disease.
Health professionals therefore recommend a diet consisting of low GI foods.

Alcohol - The empty kilojoules

Alcohol - Empty Kilojoules!

Alcohol is often referred to as ‘empty kilojoules’, because it has plenty of kilojoules, yet no nutritional benefit. i.e. Your body doesn't get anything useful out of it. It may also lead to impaired judgement, and excessive eating, thus significantly increasing the energy intake and weight gain.

Increased alcohol consumption can also lead to high blood pressure, consequently increasing the risk of heart disease and stroke due to the increase in triglycerides.

1 gram of alcohol has 29kj of energy in it. 1 gram of carbohydrate has 16kj of energy. 1 gram of fat has 37kj of energy!

Empty kilojoules!

Soft drinks - Work of the Devil.

Soft drinks, and cordials are the work of the devil.
They supply your body with empty kilojoules. i.e. They provide your body with lots of energy, but don't give you the important nutrients that your body needs.This extra energy will eventually be stored as fat, if it is not used up in your daily energy requirements. Soft drinks are also high in G.I., meaning your blood sugar levels, and insulin levels are elevated significantly after drinking. Regular consumption of high GI foods can lead to type II diabetes.

Latest research out of Yale University has shown that the consumption of soft drink also results in a reduction in the intake of both dietary fibre, protein, fruit and macronutrients intake. Sugar drinks also stimulate one’s appetite for non-nutritional foods with higher glycaemic indexes eg hamburgers and pizza. Cola drinks contain a caramel colouring that may increase insulin resistance and the inflammation of the capillaries.

Soft drinks are the work of the devil!

Good fats And Bad fats?

30% or less of our daily energy intake should come from fats, with the emphasis being on mono and poly-unsaturated fats, as opposed to saturated fats. 1-2 tablespoons (20-40grams) of mono or poly-unsaturated oil per day is enough to supply the essential fat and fat –soluable vitamins.
One gram of fat contains 37 kilojoules of energy.
A common perception is that all fats are bad and raise blood cholesterol levels. However are an important part of our diet, and some fats actually lower cholesterol levels. Omega 3 and omega 6 fats are essential nutrients, lowering the level of cholesterol in the blood, and therefore the health of the heart. Monounsaturated fats are considered healthier fats. These healthy fats are mainly found in vegetable oils, salad dressings, nuts, avocados and seeds.

Saturated fats are the ‘bad’ fats due to the fact that they increase the level of cholesterol in the blood, consequently increasing the risk of heart disease. They are not essential in our diet. The less we consume of these fats the better. Limiting the amount of saturated fats in our diet is the best way to maintain healthy cholesterol levels. Saturated fats are found in butter, cream, cheese, full-fat dairy products, fatty meats, sausages, biscuits, cakes, pastries, snack foods and fried take-away.

Adolescence recommendations

Adolescence is time when food and nutritional choices are beginning to be made by the teenager as opposed to the parents and this may result in the start of unhealthy eating habits that may continue into their adult-hood. Lack of nutritional sufficiency has a positive relationship with many diseases including obesity, coronary heart disease, stroke, hypertension, some cancers, type 2 diabetes and osteoporosis. In addition obesity may also cause a drastic decrease in self-esteem, consequently leading to social discrimination. In the teenage years this may result in mental illness.
The National Health and Medical Research Council recommends that a healthy diet for children and adolescents may involve a variety of nutritional foods including fruit and vegetables, cereals (including breads, rice and pasta), lean meat, reduced-fat dairy foods. The total fat intake should be moderate and saturated fats should be minimal. Foods should also be low in salt and only modest amounts of sugar should be consumed. Water is also recommended rather than soft drinks or other sweetened drinks.

Monday, April 5, 2010

Swiss Ball Squat

A Caveman Approach To Nutrition

A Caveman Approach To Nutrition.

Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man.

The idea of a Caveman approach to eating, identifies that we evolved from Hunters and Gatherers. We are designed to eat natural foods from the earth, not the processed garbage that we are faced with in the supermarket.


"The closer it is to out of the ground the better it is for you"

Next time you do your hunting and gathering at the supermarket look for the "more natural options." An apple comes from a tree. An apple roll up comes from a machine.

Pictured: Lace and Rocket tucking into some cake at Rockets 30th Birthday Party!

What Foods Should I Avoid?

What Foods Should I Avoid?

Picture: Tanya after 6 pies and a soft drink. Look at the pain caused by too many high-glycemic carbohydrates. NOTE: Pies and soft drink are BAD!

Excessive consumption of high-glycemic carbohydrates is a major cause of nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their ability to elevate blood sugar.

Round 4 QLD Cup: Ipswich Jets v Burleigh Bears

Round 4 QLD Cup: Burleigh Bears 34 d Ipswich Jets 12

THE Ipswich Jets lost 34-12 to the Burleigh Bears in Round 4 of the QLD Cup . We fielded three debutants, including two Colts players, for the match at Pizzey Park. Last week’s physical encounter with Norths saw Jacob Ling, Callum Waldrum, and Villi Faainga sitting out. Rhys Jacks replaced Callum, while Eric Alefosio and Moses Manu also debuted.

The Jets had a 12-4 lead deep into the first half. But the Bears hit back after some costly Jets errors. The effort was there again but silly little mistakes at crucial times lost the game for us.

The FOGS and Colts teams also lost to the Burleigh Bears.

We take on the Northern Pride at North Ipswich this weekend.

What is the Problem with High-Glycemic Carbohydrates?

What is the Problem with High-Glycemic Carbohydrates?

The problem with high-glycemic carbohydrates is that they give an excessive insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, high blood pressure, mood dysfunction and many other diseases and disabilities.

What does this mean to us: Eat a low-glycemic diet to improve your health. Or put even more simply: "Eat some salad you fat bastards!"