News

Sunday, November 20th, 2011

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.

 

 

 

Tuesday, September 13th, 2011

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.

 

Thursday, September 8th, 2011

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.

Thursday, September 8th, 2011

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.

 

Wednesday, September 7th, 2011

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.

 

Tuesday, September 6th, 2011

Fusilli Pasta with Salmon & Baby Spinach (click here for tonight’s dinner recipe)

TUESDAY

Morning brisk walk: 30 – 45 mins

Brekkie – 1 slice of rye bread or grainy bread toasted with fresh avocado and sliced tomatoes and lots of cracked pepper.

Snack – 50g of sliced turkey and 1 x apple

Lunch – pita pocket filled with salad veggies and your choice of protein

Snack – low fat vita wheat crackers and lite cream cheese x 2

Dinner – Salmon and pasta (see recipe), note that the quantities are for 1 person only just double for 2, etc.  The recipe within the planner provides you with the choice of how many people you want to cook for then produces a recipe and shopping list for you. So easy!

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 are: going for a walk for a minimum of 45 minutes but include some jogging intervals, walk for 5 mins then add in a 1 min jog and continue (this is for a beginner).  If you have a dvd or a wii, put it on!  I totally recommend Just Dance 2!!

When you go shopping – buy yourself some flowers to brighten up your home, a nice colourful bunch!

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

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. Monthly memberships are available for $15 per month.

Wednesday, August 17th, 2011

Nicola joined Create Health & Fitness in March 2011. She is passionate about health and fitness and is a firm believer in educating, motivating and inspiring people to achieve the body they desire, reach specific sporting goals and improving lifestyle.
Nicola is a certified fitness instructor and sports masseuse and has completed her Certificate 3 in Gym Instruction, Certificate 4 in Personal Training along with her certificates in massage (sports and trigger point) with the Australian Institute of Fitness.
Nicola’s background comes from many years’ experience in training, teaching and customer service through industries such as Hospitality and Martial Arts.
Her intentions are to further her studies and specialise in weight loss and injury management and prevention.
Nicola is committed to working hard to help clients attain their goals.
Contact us for more information or booking in with Nicola!

Wednesday, April 13th, 2011

Have you ever wondered what it’s like to be part of a fitness competition? What they eat, how they train, what they have to do to prepare? Find out right here with our own Miss Fitness Competitor, the lovely Liv, Personal Trainer!

Follow Liv’s journey to her first Miss Fitness competition with her first diary entry.  We will be keeping you up to date with her progress so stay tuned!  

Saturday 9th April

 The Costume!

Trying on bathers can be daunting for anyone no matter what your size or shape.

It came the day today when I went to pick a swimsuit for the upcoming NABBA competition.

Now for those who haven’t seen a fitness competition or pictures of one, let me explain it to you. They are not like normal bathers! I walked in to look at pictures so I could have a pair made but then the owner pulled out a few pre-made ones so I tried them on.

They were tiny, a two piece (which is mandatory), Brazilian cut at the back and sit high above the hips. If you jump onto bodybuilding.com or Google fitness competitions you will see what I am talking about.

Although I have a good figure from training and eating well, as a woman we tend to judge and criticise our bodies at one time or another and this was the day for me! Yes even trainers have those days! I took a few deep breaths, a few turns in front of the mirror, relaxed and turned it into a positive. I now knew what I had to improve to reach my goal of entering the competition.

I walked away with a training plan in mind for the next few weeks and I ordered a red two piece with silver sparkles. Now for the shoes!

 Liv x

Saturday, March 19th, 2011

Download the No Equipment Workout

Want a short programme you can quickly do at home?  This is a basic programme for you to do at any level, by adding more sets.  Keep to one set if you are a beginner or take it up to three to really get a sweat up! Always be careful when working out at home, and always check with your doctor before starting any new programme especially if you have a health condition or injury.  These exercises are not always for everyone and does depend on your fitness level so you may require specialist assistance and a tailored programme.

Please contact us if you would like a personalised home programme or if you have any queries about this workout.

With special thanks to Jevita our model, and Shann Family Lawyers for the use of their office!