News

If you know someone who needs a bit of encouragement to exercise, why not buy them a Create Health & Fitness gift voucher for Christmas! We will send you a gift card and voucher for a $ value that you are comfortable with.  Even better, why don’t you join them for some support! Click here to contact us by Wednesday 21 December to make sure you receive your Card and Voucher in time for Christmas.

Are you holding back from exercising because you are worried about how you are going to look in fitness clothes?

Are you overweight and everything rolls and wobbles at every step and you can’t even think about jumping or running, there isn’t a bra in the world that can keep those babies under control!!??

Do you secretly crave to have a body that you don’t have to hide behind baggy clothes and do want to do something about it?

If this is how you feel, then this is a common feeling.  It is sweeping Australia and stopping men and women from exercising and leading a healthy life.  It is contributing to obesity and lifestyle diseases, which can be avoided with a consistent exercise and healthy eating regime.

To address the first few issues:

THE CLOTHING

If you are overweight then you are more likely to feel ‘ok’ in a baggy t-shirt and leggings, this is fine, it hides all the wobbly bits and yes there are bras out there that cater for the larger woman exercising.  Have a look at Intimo, they have fabulous products. You can also add a crop top that you can get from any sports store for added support.  It is also a good idea to wear a tight singlet under your baggy t-shirt as it does ‘fly up’ when you are exercising this = embarrassment, not to the trainer or person you are exercising with but it can be for you.

Leggings need to be sports leggings or capris as the material is thicker and more supportive. The leggings you get at a fashion store are thin and you can generally see straight through them, bottoms up!  I would recommend Asquith of London exercise pants not only because we sell them but because they are super comfortable, breathable, stylish and definitely not see through.

So clothing is sorted, no need to be embarrassed about this anymore.

THE EXERCISE

If you are feeling a bit embarrassed about your fitness level then personal training is your way forward, at least for 6 weeks to get your fitness to a level where you can cope with a group environment, you have built some muscle tone and lost some weight.  6-12 weeks is an ideal time to introduce yourself to fitness and feel confident.  2 personal training sessions per week plus a planned timetable of activity and diet advice will get you well and truly on your way to a healthier lifestyle.   After your initial personal training block, then you are ready to join a group if you wish or split the two.

So, if you are thinking ‘OMG It’ll be like I’m on the Biggest Loser’, well, not exactly.  The Biggest Loser is not exactly real life, however, your training isn’t going to be easy either.  BUT the main thing about personal training is that it is ‘personal’, tailored to you and you only.  This means that you choose where you want to train and when you want to train, so if you want to exercise indoors initially, away from sight, then you can.  If you don’t mind being outdoors then we train somewhere close to your home or work.  So you don’t need to deal with other people looking at you, as this can be quite an ordeal for the new, self conscious, exerciser. We will push you, but not to the point of it being dangerous for you.

SECRET ‘HOT BODY’ CRAVINGS:

Some people joke around about their weight or body size with their friends as if they don’t care, but sometimes they are secretly very sad because they are not feeling well, don’t feel confident about themselves and fall into the awful place of feeling as if they aren’t worth being slimmer (and I don’t mean super skinny, I mean curvy healthy), or it will never happen. It can be of great sadness to some people that they don’t look the way they did a few years ago and can’t see a way out. Well, fear not, we are here to help, we listen, care and really want you to succeed if you do want to have a healthier lifestyle and hotter bod! Along with your personal training you will get a coach who helps you along with way.  We will show you how to eat properly, how to lose some kilos and how to tone those muscles.

But there are some things you can do without a personal trainer and indoors, Wii games are fabulous for fitness and getting moving, walking up and down your stairs at home or put in a fitness dvd but do choose one to suit your fitness level.  They are all things you can do out of sight of others.

You will be enjoying a healthier life in no time!

For more information or to book a consultation please contact Angie Hazell, Personal Trainer of Create Health & Fitness, servicing Perth City and surrounding suburbs, Mt Hawthorn, Mt Lawley, Joondanna, Subiaco and North Perth.

 

 

About 1 in 1o people suffer from sleepless nights, you wake up feeling like you didn’t actually sleep at all.  Sometimes you can get to sleep but constantly wake up during the night or can’t get to sleep at all. If insomnia lasts for only a few nights, it is not as detrimental, however, if you suffer from long term, chronic insomnia it can be very detrimental to your health causing you to lose productivity and focus, you feel like you can’t carry out your usual tasks at work, makes you more likely to put on weight or to become unhealthy in your eating habits. It could also lead to serious mental health issues such as depression and anxiety.

If you believe you or your partner suspect that you may have sleep apnea, you need to see a professional right away.  Sleep apnea is a condition whereby you stop breathing for what can be as long as two minutes, and the level of oxygen in your blood will drop which causes oxygen deprivation.  However, at this point a reflex kicks in and causes you to gasp for air thankfully. The problem is that this can wake you up up to 200 times per night, it’s no wonder you get tired if you have this condition waking up so many times during the night, although you are likely to not remember each time.

So a few tips to getting a better nights sleep:

  1. learning meditation and breathing techniques or doing regular yoga can assist you if you are anxious and help to keep worries at bay;
  2. listening to calming music as you fall asleep, download an app there are loads of free apps to choose from;
  3. regular exercise of course, this can be anything from walking daily or taking an outdoor fitness class (why outdoors? to balance essential melatonin and Vitamin D, melatonin is the hormone that helps us sleep and wake up), swimming or a daily jog;
  4. exercise must be more than two hours prior to when you usually go to bed, if you can exercise around lunch time that is a perfect time to promote sound sleeping, a lot of workplaces are taking up personal training for their staff members which really assists with the afternoon slump and productivity!;
  5. wake up at a regular time each day, even if you have only had 3 hours sleep;
  6. if you are not sleepy but are in bed, get out of bed and go into another room until you feel sleepy again, but don’t switch on your laptop!;
  7. avoid eating a heavy evening meal containing bacon, cheese, chocolate, eggplant, ham, potatoes, sugar, sausage, spinach, tomatoes or wine late in the evening as they contain norepinephrine which is a brain stimulant, or heavy meals in general in the evening, you just don’t need them, eat more early in the day to give you sustained energy to complete the tasks you need to;
  8. you can eat bananas, dates, figs, milk, tuna, wholegrain crackers and yogurts which are all high in tryptophan which promotes sleep;
  9. eating 1/2 a grapefruit before bed also helps you sleep.

So, we all know the basics but do we do them?

If you need help with sleep and seem to be stuck in a rut, find a local outdoor fitness group or better still, engage a personal trainer just once a week to help you set a routine you can fit into your lifestyle.  Seeing a personal trainer even once per week can be enough to establish a proper routine and give you the motivation to bring more balance into your fitness routine.

The comments here are not intended to be medical advice. If you suspect you have a medical condition please seek medical assistance from your GP.

Create Health & Fitness Personal Trainers are now also operating in Joondalup and the surrounding areas, as well as Perth City and Surrounding Suburbs.  If you would like any further information, please do not hesitate to contact us.

 

 

 

Yoga Therapy – “Unlocking the hidden Vitality” – Joondalup Course Starts Wednesday 17th @ 5:30pm 

4 week course with a therapeutic intention to restore balance, increase vitality, and improve attitude. Yoga techniques and practices to help individuals facing health challenges at any level. It can help prevent and aid recovery from physical and mental ailments. Transforming both the body and the mind. Yoga therapy adapts the practice of Yoga to the needs of people with specific or persistent health problems not usually addressed in a group class.

Numbers are limited to 5

Booking essential* – 5.30pm Joondalup – bring a mat and or large bath towel & water

Book Now!

*The 4-week costs $80 and is to be paid in advance, no refunds for cancellations.

Worried about knee pain?

Are you suffering with sore knees?

It could be Patello-Femoral Joint Syndrome

Patello-Femoral Joint Syndrome is a common cause of knee pain, it might be that you are finding it painful to do squats, lunges, walk up stairs or it may just be from sitting for too long.  The pain will be around your knee cap or feel like it’s under the knee cap.

What is it?

Essentially it is articular cartilage changes involving the under-surface of your knee cap or patella. The patella is supposed to slide, tilt or rotate in a specific way, which will not cause you pain but if there is an unbalance in the tracking of the patella, patello-femoral joint syndrome can occur.

So what causes it?

There are a number of a causes, you may have some soft tissue tightness of the quadricep muscles (vastus lateralis, rectus femoris), calf muscles (gastrocnemuis), hamstrings, or ITB (iliotibial band) which is a band of tissue that connects your hip to your knee. When this tightens it can start to pull your knee cap out of line.  You may have a weak  vastus medialis which is a quadricep muscle that sits medially to your knee cap or dysfunction of your hip abductors and gluteus medius.

It’s not only the muscles of the leg that can cause it but problems with your feet,  how you walk or the footwear that you are using could be contributing to the problem also.

How do I fix it?

To fix this issue you see your physiotherapist as a first option, they will asses your biomechanics and advise if you need to see a podiatrist for orthotics.  They combine treatment with a program and will work with your personal trainer to ensure that you are getting the most out of your personal training programme. Compliance with any physiotherapy programme is essential to recovery.

You can also see a remedial masseuse to release the tight muscles around your knee.  Our masseuse, Nicola, is a remedial massage therapist and can assist in the rehabilitation of your PFJ after diagnosis.

Taping of your knee is also a good option to stabilise the kneecap and support the joint.  Rocktape is a really great option as it is also a flexible tap that doesn’t cause as much irritation as sportstape.  See www.rocktape.com.au for more details.

Personal training can assist in strengthening any muscle weaknesses, making specific modifications to your exercise programmes, and ensuring that you are not making your knee joints worse by doing the wrong exercises.

If you think that you may be suffering from PFJ, make sure you see your physiotherapist quickly to start recovery and always tell your personal trainer of any knee pain.

For more information on this or if you have any queries in relation to a programme for PFJ please contact us at Create Health & Fitness.

Create Health & Fitness service the following areas: Mt Hawthorn, Mt Lawley, Leederville, East Perth, Perth and surrounding areas, Joondalup and the northern suburbs. We are mobile, come to you and will find a programme to fit into your lifestyle.

Almond Lamb and Pumpkin Couscous (click here for tonight’s dinner recipe)

TUESDAY

This week’s dinners are inspired by Morocco and Mediterranean style foods, spices, olive oils, veggies, delicious!

Morning brisk walk: 30 – 45 mins

Brekkie – 1/2 pink grapefruit, muesli and yoghurt.

Snack – vita wheat crackers and lite cream cheese with cucumber

Lunch – 70g of roast chicken, 20g tasty cheese, mixed olives, salad of watercress, basil and spinach with marinated capsicum. 1 x apple

Snack – orange and handful of mixed nuts.

Dinner – See dinner recipe.

Exercise – Join us at Hyde Park at 4.30pm for a group class or find your local rec centre which will have a variety of classes available.  Other options: go out for 1 hour tonight, interval training of jog/sprint, include hills, lunges, squats, push ups, crunches, squat jumps, 3 sets of 15 each exercise.  Remember to warm up with at least 10 mins of brisk walking and cool down/stretch.

Stretch, relax, read or do yoga late in the evening to wind down.  Try putting on a dvd or ipod and do some guided yoga or meditation.

Remember to write in your “me” Diary!

Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages for free. Monthly memberships are available for $15 per month.

 

SUNDAY

Take Sunday as your rest up day.

Pre-prepare some food for the week ahead, start with breakfasts, this recipe is a great quick breakfast idea. Superfood Anytime Breakfast

Remember also that Sunday is a good day to make sure that:

– you have enough workout clothes ready for the week

– that you have enough containers to pre-pack your lunches and snacks

– that you have enough food for the week

Write in your diary!

THE WEEKEND

So, the weekend is slightly different, sometimes a bit harder to exercise and eat well. But we can try….

Saturday night meal…Mediterranean Turkey Breast Steaks (click here for your dinner recipe)

Exercise first thing on Saturday morning with your partner, friend or kids.  If you have a family, make it a family thing. The weather is going to be fantastic so why not take yourself to the beach.  Beach walking or running is excellent exercise.  Gardening is also a great option, you might be surprised at how much hard work it actually is.  So the idea for the weekend is the more activity the better.

Saturday is a good day to have some “cheat” foods, whatever that might be for you, just don’t over do it.

Remember to keep putting notes in your “me” diary which helps to keep you on track.

 

Dinner Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages. Monthly memberships are available for $15 per month.

FRIDAY

Fish Parcels with Lemon, Dill and Onion (click here for tonight’s dinner recipe – takes 10 mins!!) 

Brekkie – 1 x slice of grainy toasted bread and lite cream cheese with tomatoes and lots of cracked pepper

Snack – 1 x piece of fruit and a handful of mixed nuts, include brazils and walnuts

Lunch – chicken salad 50g, lots of dark leafy greens, flax seed oil, sesame seeds. Add a small grainy roll.

Snack – 1 x piece of fruit and handful of seeds.

Dinner – Fish Parcels, per recipe super quick!

Exercise – Try exercising at lunch time today instead of in the evening. Go out for a brisk walk for 45 mins or if you are able to shower at your office, try a walk/jog again but try 2 mins jog, 1 min walk or attend a class. Take one of your workmates with you for motivation!

If you are going out for after work drinks, try to stick to no more than two, if you have access to gin or vodka, choose one of those and add soda with fresh lemon.

Remember to write in your “me” Diary!

Enjoy! Angie :o)

Dinner Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages. Monthly memberships are available for $15 per month.

 

Balsamic Beef & Sweet Potato Mash (click here for today’s recipe, the quantities are for one person so just double it, etc)

WEDNESDAY

Brekkie – Protein shake with Berries, cinnamon, honey. 250mls

Snack – Greek yoghurt and mixed nuts.

Lunch – Grainy Roll with salad and your choice of protein

Snack – 1 x piece of fruit

Dinner – Beef (or if you are vegetarian, make this recipe with a large field mushroom).

Exercise – Brisk walk, including intervals per yesterday’s plan. Add in some lunges, squats, push ups and tricep dips, try sets of 10 – 15.

Stretch, relax, read or do yoga late in the evening to wind down.

Remember to write in your “me” Diary!

Enjoy! Angie :o)

Dinner Recipes are courtesy of Nutrition Complete, a weightloss meal planning system available online, included in our personal training packages. Monthly memberships are available for $15 per month.