News

Friday, July 27th, 2018

AHHH so sick annoyed by my persistent belly fat!

So, unfortunately as we age, our metabolism starts to slow down, our muscle mass loss is quicker and we lose our waists.  For women, our waistlines thicken and lose our shape and for the boys, that cuddly beer belly starts to shine through.

Can we do something about this.  Yes of course, but again, as we age, our exercise and activity needs change.  It’s not all about diet, there’s a lot of activity that needs to take place.  We can’t just diet and think that’s going to fix it.  Yes it will to a degree, but for the plus 35s (yes sorry it does start then! unless you are genetically blessed, and we all know at least one of those friends!), you need to work at it and change some habits.

What causes the pesky belly fat to hang around?  Well stress (cortisol hangs onto the fat) it’s a serious cause of belly fat resistance so we need to reduce that, eating too much for our activity level (if you are sitting down all day, you don’t need to eat so much), lack of sleep or interrupted sleep try to get some good shut eye which could mean changing a few evening rituals, lack of activity, too much alcohol, too many lattes and overindulging in the dairy altogether, eating processed or packaged foods or another serious cause is, “I just can’t be bothered syndrome” which collectively is, I can’t, I don’t feel like it, its too dark, I have a sore toe, I’m too tired and I don’t have time. All of which takes a bit of time to actually change in our mind to allow us to exercise.

The To Do List

Unfortunately we aren’t all made the same way so not all workouts and advice suits everyone, if you can adhere to a book or an app, then great, but if you can’t you need some motivation, like a Personal Trainer at least once a week to knock on your door and get you moving for at least 30 mins, will keep you on track. This way you can at least receive a more personalised program tailored to you.

But, in general, here are some things you could try:

You need to combine muscle growth with cardiovascular exercise to get the best results.  Constant moderate exercise and doing the same thing day in and out will not help entirely.  So you need to mix it up.

  • At least once a day, at lunchtime if you work in an office, in the morning before work or after work, you need to have a moderate walk for 15-20 mins.
  • Office workers, make sure you get up out of your chair once every 30 mins and have a walk around.
  • Try to not have more than one milk based coffee in one day, if you do make it medium at most and try to stick to tea and water mostly. Add a lemon or a strawberry, or even cucumber is nice in your water bottle if you fancy something a bit more interesting.
  • Try to control stressful periods with taking yourself out of the stressful situation and into something different for at least 10 minutes when you are feeling overwhelmed.
  • Put some thought into what you are grabbing for lunch if you are out ‘n’ about, more clean food protein and salad is the best option, try to stay away from chinese, mexican, roasts with gravies and chips etc, you know the drill.  A salad sandwich, home made salad, or leftovers is the best option.  If you have to eat out, try Japanese, a salad bar (just avoid too much processed meats), or the roast with the veggies and no chips and gravy.  There are plenty of more healthy option cafes around these days so choose one of those if you can.
  • Your workouts need to be frequent and different, if you can’t sign up to a class/gym or a personal trainer, try adding a bit of a jog to your walk, walk for 2 mins, jog for 30 seconds, walk for 1 min, jog for 1 min, then run up a hill, then back to walking.  The body fat responds to the random activities well and the change of intensities.
  • Building muscle is soooooo very important to add into your days.  Fairly easy to do, there are plenty of resources but try some basics first that don’t need any equipment: squats, lunges, push ups, crunches, tricep dips, burpees, etc.  Contact me for a free basics program.
  • I’m a massive advocate for exercising outdoors because it just makes you feel so much better all round, so here are some more things you can do… Get on your bike and ride, go outside for a beach walk, most beaches have stairs or at least some dunes to run up and down, the sand changes the intensity and builds great leg muscles, the local parks have equipment and benches use them to step up on, push ups and tricep dips, go for a hike on the weekend, or more adventurous, try actual hill climbing or join a group to take you out rock climbing.

 

But seriously, even if you are just sick of the fat for vanities sake and want a hot bod,  you really need to consider making some changes if you have belly fat.  This visceral fat is dangerous to your health, its stored around your abdominal wall and organs and associated with increased risks of type 2 diabetes, hormonal fluctuations, heart disease, various cancers and Alzheimers disease.  It’s a scary health issue not just a vanity issue especially if you are ‘mid-life’ shall we say!

Addressing it as soon as you can see it is the best time to get on top of it. Then you can look super hot and be super healthy too.

If you need help with this, I’m here to help you navigate making changes to your lifestyle, even if it’s just a couple of visits to get you on track or a check-in once a week to get you moving.

I have been personal trainer and nutrition coach since 2007 and I love to help people make the changes needed to be not just body healthy but emotionally happy too, they generally go hand in hand.  So wherever you are, if you are reading this and just don’t know where to start, contact me for a chat to see what we can put in place for you! You can also follow me on instagram @create_health_fitness.

Angie

 

Tuesday, June 12th, 2018

 

What’s it all about??!!

This has been designed as a 4 session x 4 week beginners wellbeing program or can be used as a “check-back-in” program for anyone who falls off the healthy wagon.  It has been designed to specifically address 4 key areas: 

 

 

  1. How you are feeling now about your body image, current health, mental wellbeing, fitness level, and how we are going to get you on track. 
  2. Addressing tricky weight management issues, food preparation techniques and nutritional education. 
  3. Increasing your strength and changing shape, cardiovascular health and fitness, looking well, feeling strong and good about yourself, gaining confidence along the way.
  4. Fitness activities outdoors to increase feelings of mental space as well as being in a very different environment than usual, getting out and doing an activity on location such as hiking that you may not necessarily do and a view you might not necessarily see very often!  This gives you a real sense of achievement doing things that are essentially difficult and outside of your comfort zone.  Boosts your happy hormones!

 

We believe that committing to a program and connecting with the same group of people regularly with a similar focus will give you a sense of belonging and achievement.  We will also be doing weekend outdoor group activities on location somewhere around Perth and based on the groups overall fitness level.  Our food preparation classes are fun, hands-on and nutritionally informative, you’ll be provided with a list of ingredients to bring along and we will make our goodies together… then you can take them home.

Its an intensive one this one, and one you need to commit to over 4 weeks, including weekends.  The theory behind this is that you can’t get away with anything, we are always there backing you up!  

At the end of the program we will take a break then if you choose to go again, we can pop you back into another program or into one of our regular group training sessions suited to your level of fitness and your favourite times. You can also choose to do some one-one training.

Contact us for further details, to register your interest or to book in. Locations are primarily northern suburbs of Perth. If you are interested and are south of the river, please still contact us to register your interest.

After 12 years working in health and fitness, watching and listening to clients needs and feelings, this program has been designed from experience and with a real focus on gaining better overall health and confidence.

Monday, April 8th, 2013

Looking for a healthy dinner to have that’s a bit different?! Look no further than Lemon Fish parcels with honey and mustard veggie rice!

I’ve added nuts and seeds to this recipe for a bit of added crunch and healthy fats.  You can also use sultanas or any other dried fruit because you do have the sweetness of honey.

 

 

Ingredients:

1 x pack of brown rice (sunrice or similar), pre-cooked, 250g.

Mixed veg frozen (a stir fry mix is good)

Hand full or two of chopped almonds and sunflower seeds

Olive oil, 2 teaspoons of seeded mustard, honey if you like it enough to taste, tamari.

2 small sized white fish fillets, snapper or the like.

1 whole fresh lemon, rice bran spread, sprinkle of parmesan cheese.

Fresh basil and chilli.

If you like eggs, for extra protein you can add a pan fried egg.

Baking paper

Method:

Clean the fish, put 2 teaspoons of rice bran spread on the top and squeeze all the juice out of your lemon on each piece of fish, sprinkle on some basil and chilli. Put about a teaspoon of cheese on the top. Take the baking paper and wrap up the parcel. Put this into a moderate oven for 25 mins (time may vary). My oven was on at 220. Make sure to put only one piece of fish into each piece of baking paper!

While this is cooking, stirfry your veggies of choice, add in your mustard, honey, tamari and olive oil until almost cooked, add in your rice with a little bit more olive oil.

Then you are done! It’s a simple quick and easy recipe!

 

 

 

 

 

Wednesday, November 21st, 2012

When comparing what type of nuts you might want to snack on, take a look at this chart.

The Green is Monounsaturated Fat

The Red is Polyunsaturated Fat

The Blue is Saturated Fat

Well I think we all know that avoiding as much saturated fat as we can is a good thing as it is found to raise blood cholesterol levels and increase the risk of cardiovascular disease.  Try to avoid these and have only moderation.

What you want most of are the Red and Green fats:

  • Monounsaturated fats are particularly helpful in lower LDL cholesterol and helping to prevent cardiovascular disease.
  • Polyunsaturated fats are needed for growth, cell structure and for maintaining a healthy immune system.

Almonds are not only low in saturated fat but have a higher protein content so add about 10 almonds into your mid morning or afternoon snack to stave off the hunger demons.

Sunflower seeds are another great nutritional snack, very low in saturated fats.

For a good mid-morning snack, put 1/2 cup of some WA made yoghurt (only WA made please!) and mix in 1/2 a chopped apple, about 5-10 almonds, some walnuts or pecans and as many sunflower seeds as you like to make a crunchy, hunger busting snack!

Enjoy!

p.s. look out for our new year 12-week FIT YOU educational programs starting in January 2014 ……

 

 

 

Friday, April 6th, 2012

Try this workout over easter when your personal trainer is taking a break or when you can’t get to the gym! This home workout should take you between 30-45 mins and should get your heart pumping.

1. Warm up – Workout_Warmup

2. Cardio section –  Workout_Cardio

3. Strength section – Workout_Strength

4. Cool down by doing step ups x 50 but slowly, not running.

5. Stretches – Workout_Stretch

 

Exercise should be part of your daily routine, so make it achievable.  If you can’t workout for an hour that’s ok, try breaking up your fitness routine with an after work jog, walk with the family, try an aerobics or Zumba class, swimming or enlist a personal trainer to help you.  Even a personal trainer once per week to keep you on track is better than none at all.

Angie Hazell is an experienced Perth personal trainer specialising in Women’s Fitness, Outdoor Personal Training and Family Fitness, servicing the perth metro area and surrounding suburbs including Mt Lawley, Mt Hawthorn, North Perth, Joondann, North Beach, City Beach, Subiaco, WA.  Contact Us now for your FREE TRY OUT SESSION!

Sunday, February 12th, 2012

OK so I am a personal trainer, but even personal trainers can gain a little weight right?  Yes that’s me, i’m normal, I do eat nutritious food and am vegetarian but my work hours, late nights and stress have all contributed to this weight gain, lack of sleep and general feeling of being unwell all while trying to keep up and provide a good service to my clients.

Quick action is needed now or I won’t be able to continue cope with my Personal Training, running the business, my legal office work, my study load and my poor family does suffer I have to say, and perhaps others too!   Does this sound familiar to anyone?! oh and I’m getting older. YEY!

Enter, The Isagenix Programme

So Isagenix is about top quality nutrition, stress management and anti-ageing, brilliant, exactly what I need.

Well it’s week 1 of my Isagenix programme and I have to say I am really surprised. I am notoriously sceptical of these programmes but I really am pleasantly surprised.  The first thing that I noticed was fluid loss, the second thing which has really, really made a huge difference this week is sleep, and quality of sleep.  It is AMAZING.  I get up at 5am every morning and I don’t finish work until 8.30pm at least 3 nights per week. I have to say, I’m tired, usually, BUT this week I can’t believe how much better I feel. I actually feel awake and well, better than I have felt in ages.  My skin is better, and my eyes are clearer, already, in one week!

The rest I can show you in pictures.

I started on Tuesday with a health check at Chemmart in Mt Hawthorn, they were awesomely nice there, I generally do measurements and BMI for my own clients but they also do cholesterol and glucose tests right there, which I can’t do, which is so it’s so easy! I don’t get any kickbacks from Chemart by the way.  But it’s a great initiative. Had I done my own checks I may have just tried to deny my weight and BMI!

See the photos for my starting results. Apart from having already low cholesterol and on the money BP due to my own exercise and diet programme, my BMI was obviously not good, scary and my waist, definitely not where I usually am. Horrified actually for a trainer to have this waist measurement. I’ve obviously been in denial!

I am 170cms tall

On Tuesday My Waist was – 86cms (Bad)

My weight 72kg

Now see my results, bear in mind I started my programme on Tuesday!

I have an Isagenix 1/2 shake and a zucchini slice for brekkie (eggs and zucchini baked in the oven)

– An isagenix bar for lunch

– some nuts and fruits for snacks or 1/2 Shake with berries

– and then a nutritious and portion controlled dinner.

Not too hard is it?

Amazed actually, I’m beginning to think that this programme is really amazingly good!

The science behind these products has come from years and years of testing, with nobel prize winning scientists, they are obviously doing something right!

I have already come down 1.5 cms from my waist, lost 3kg since Tuesday and I measured this on Friday morning.   You can see the evidence from the pictures.  I’ve also been on crutches all week due to an ankle injury but hopping around on those is incidental exercise at its best!

I think the bit that I’m most excited about is that I have more energy and I can sleep. Sleep really does retain weight and fluid around your middle.

I’m off to hit the books again, as I have an assessment due for my Advanced Coaching, I’m hoping for an equally great post for next week!

If you are on any medication or have health conditions it’s best to get your doctor’s approval first before embarking on any change of lifestyle.

If you want more info on this system please see www.createhealthandfitness.isagenix.com or feel free to ask me any questions.

 

Blog post by Angie Hazell, personal trainer Perth and surrounding suburbs of Mount Lawley, North Perth, Mount Hawthorn, Subiaco. Personal Training, Small Group Training and Couples Fitness Training.

Sunday, January 29th, 2012

NEED TO KNOW MORE?

As a Nutrition Student,  I don’t usually recommend anything other than fresh, real food and exercise, but having witnessed the life changing benefits first hand of a number of people, I would recommend these products to anyone. Better sleep, increased immune function, weightloss, lower blood pressure, lower diabetes risk, improved skin appearance and much, much more energy. These are just some of the benefits of the programme when followed correctly.  Of course, I couldn’t recommend any programme without exercise so with a minimum of a 30 minute brisk walk per day, it really is a programme that anyone can follow.  For added exercise, join one of our group training sessions, see our group timetable for sessions or personal training is another available option.

Isagenix products are extremely well researched, are produced from natural ingredients and most are gluten and lactose free.

Real results, I use these products everyday to be able to keep up with my 15 hour work and study days!

For more information see www.createhealthandfitness.isagenix.com