November 17, 2015

Egg White Omelette with SpinachIf you have just started training, or would like to know what is best nutrition-wise before and after exercising, then this post is for you. The popular belief is that supplements and workout powders will give you what you need to train at your best, but the reality is that you can get pretty much everything you need from whole foods and simple snacks. This is both a cheaper and healthier way to approach exercise nutrition, and will help you feel your best even after smashing it in the gym.

Here is a guide to the recommended nutrition pre- and post-workout when doing strength training. For a more detailed look, check out this infographic.

Strength training is typically weights training. Whether you are training weights to gain muscle mass or just to improve your all-round strength it is important to include some protein in what you eat to encourage muscle repair and get the maximum from your session.

Pre workout

When having a meal before working out, have it 1-2 hours before, and aim for 75% carbs & 25% protein.

Some great starting points here would be:Greek Yoghurt & Honey

  • Egg white omelette with spinach, toast and milk
  • A smoothie with fruit, milk and protein powder
  • Greek yoghurt with banana, nuts and honey

30-60 mins beforehand, low GI foods like fruit, beans and grains make a good snack.

Post workout

After your session, you only need a moderate amount of protein combined with carbohydrates to kickstart the recovery and muscle repair process. About 10-20g of protein within the 2 hour period after you exercise should do the job. It’s always better to opt for whole foods rather than processed or packaged foods which have much less fibre and a lot more sugars.

Some healthy options:Cottage Cheese Avocado & Tomato

  • Chocolate protein shake with protein powder, milk and a banana.
  • Avocado with cottage cheese and tomato.
  • Whole foods in moderate amounts such as eggs, fish, chicken, turkey, greek yoghurt.

Stay tuned for Part 2 of our nutrition guide, covering cardio training.

November 17, 2015

8 Reasons Why You Should Consider A Personal TrainerHave you been going to the gym for a while now and you’re not seeing the results you want? Or are you struggling to come up with new ideas for workouts, or functional exercises? Then a personal trainer might be the solution to your problem. There are a number of reasons that hiring a PT can improve your visits to the gym, as well as the results you see in your fitness and general wellbeing.

1. They can teach you new things

Whether it’s new exercises or a different approach to your program, personal trainers are a wealth of information when it comes to shaking up your workout. By having a conversation with your trainer you can work out what it is you really want to target in terms of goals in your sessions, and they can provide you with a tailored program to suit your needs with exercises you might never even have thought of.

2. You can form critiques

One of the most important parts of an exercise program is to make sure that you are doing all of your exercises properly to get the most out of them. Having correct technique also avoids injury, keeping you training maximally for longer. As much as it can help to stand in front of a mirror while you lift weights, having someone specialising in functional movements there to make changes during the exercises can be extremely helpful.

3. They will push you to the limit

Personal trainers keep you working out for the entire session – stopping you from floundering and wasting time for an hour. They will also encourage you to finish your sets and then push through and do more, which is something that 90% of us would not do if we weren’t supervised.

4. It holds you accountable

It’s really easy to talk yourself out of going to the gym, but it gets harder once you have paid for a session and are keeping someone waiting if you are late or a no-show. A personal trainer will get you going to the gym on a regular basis and actually showing up, which for some of us can be half the battle.

5. A PT will keep you from flatlining

Once you reach a certain point with your training, it can be hard to improve without switching things up. Your trainer can move you through different workouts of increasing difficulty to keep challenging you and stop you from plateauing. Sometimes the types of changes you might need to make to your training are small, or not obvious to you – this is where the value of a PT comes in, by showing you the direction you need to take to strive for your best.

6. They can help you set clear goals

The first thing that happens when you sign up with a PT is they will sit down with you and discuss what you hope to achieve from their sessions. Using this information, they will work with you to set both long and short-term goals to aim for. Whether you are just aiming to improve your general fitness, or you’re looking to increase muscle mass, a PT can help you break up your training into achievable increments to get you where you need to be.

Still not convinced? Tp put some numbers behind it, a study published in the *Journal of Sports Science & Medicine* found that a personal trainer can increase your fitness-goal success rate by over 30%.

7. It can improve your entire lifestyle

A good PT will keep you motivated beyond the gym walls. As well as the program you follow during the sessions, you should also get useful stretches to do during the week, as well as other ‘homework’ like small diet changes or additional exercises. Training doesn’t end when you leave the gym – to see the full results of your work you need to work closely with your trainer and take advantage of the knowledge they have about improving your lifestyle as a whole.

8. It’s more affordable than you think

One of the reasons people avoid looking to a PT to help them reach their goals is the cost. However, a good PT will always consider your financial situation, and there are ways around paying a ton of money to go to the gym. For example, you could try taking classes in small groups. Not only does this lower the cost for everyone involved, it can be lots of fun and encourage some healthy competition between you and your friends.

Prefer to work one-on-one? Try booking a 30 minute session rather than 60 minutes, or only book a session every two weeks. Shortening the session doesn’t mean it will be easier, but it will give you a more intense workout that is both more cost-effective and takes up less time. If you choose to book less often, try and make your PT sessions the ones you struggle with in terms of motivation or needing a partner to get the most out of it.

If you have been considering a personal trainer, then contact Get Fit Central to see how we can take your fitness to the next level. We offer free consultations, so call us on 08 9328 2002 today, or click here to read more on our personal training services.