5 Tips To Choosing The Best Gold Coast Boot Camp

If you are one to diversify a workout programme or likely to desire a well-rounded fitness routine, yoga becomes key for flexibility training and some benefits provided by cardio and strength training.

There are different styles of yoga. In brief they are: Ashtanga or power yoga: intense and fast-paced yoga poses; Bikram or hot yoga carried out in approximate 35-40 Celsius environments; Hatha yoga that comprises basic poses, usually slow moving; Iyengar yoga wherein poses are held for longer and Vinyasa yoga that focuses on more aggressive poses and stretches.

If you are unsure about which form to follow, look up for reference material or join a personal trainer programme that focuses on pranyama(breathing techniques), asanas (postures) and dhyana (flexibility).

While there are multitude of physiological, psychological and biochemical benefits of yoga, the age-old stretches also bring about improvement in compassion, patience, mindful eating, strength, confidence, relationships and concentration. Visit: https://personal-trainer-courses-sunshine-coast.business.site

As a yoga enthusiast, while you are likely to be carried away by the array of yoga pants and clothing in the local department store, to go easy on your wallet, start by wearing loose fitting clothing. If you are wearing shorts, ensure that it is only elastic and has not buttons. While a yoga mat is advised, it is not mandatory. Find yourself a surface that is solid and not slippery. If your routines become habitual, consider investing in a basic yoga mat.

Given below are a few poses you can start with.

Mountain Pose
One of the easiest and most basic poses. Stand firm with your feet together, knees unlocked and weight evenly distributed between the soles. Relaxing your shoulders, inhale and raise your arms straight up, overhead. Reaching to the sky keep your palms facing each other. An energising pose for the morning, it contributes towards postural awareness.

Downward Facing Dog
Begin by positioning yourself on all fours. Gradually bring your arms forward and your legs backwards. Ensure that your palms and soles are pressed to the surface and your body taking the shape of an inverted V. Hold the position for a while, return to all fours and repeat the pose. While this asana makes the spine stronger, it also increases the blood flow to the brain.

Tree Pose
Begin by standing firm with your feet together as in mountain pose. Maintaining acute eye contact on an object ahead of you, shift weight to one leg and bring the sole of the other foot and place it on the thigh of the former. Finding your balance, raise your hands to the sky, palms facing each other and elbows straight. Hold the position for a while and then switch sides.

Child’s Pose
A simple pose as the title suggests, begin by sitting comfortably on your heels. Pulling in your stomach, stretch out your arms and move forward until the forehead is in contact with the surface. Increase the intensity of the pose by bringing your chin closer to your knees and extending your arms as far as possible.

Happy Baby Pose
Lie on your back with your arms and legs stretched forward. Raise your legs and bring your knees as close as you can to your chest and then raise your arms and touch toes.

Side-Reclining Leg Lift
Lie on your side, ensure that your body is straight. Placing one bent arm under the neck for support, raise you other hand and the parallel leg. Making sure that knees are not bent, reach out and touch your toes while holding down the pose. Hold the pose for a few seconds and switch sides.

Wide-Legged Forward Bend
Stand tall with a distance of three feet apart. Next, raising your arms to the sky, slightly tilt backwards and lean forward until you touch the surface. If you cannot place both palms on the ground at the beginning, ensuring that your knees are not bent, lean forward and touch the surface to whatever your capacity may permit. Repeat the pose a few times. Once the pose is mastered, lean forward and try to touch the surface with your head. Your body should then take the shape of an inverted V.

Cobra Pose
Begin by laying on your stomach. Next, keeping your arms firmly rooted to the ground, raise yourself. Ensure that your lower torso is not lifted. Taking a deep breath, lift your neck upwards and breathe through your nose.

What Are Circuit CEC Personal Trainer Courses?

Circuit Training with a personal trainer is for people who are always on the road, or trying to make most of their workouts in a short time frame. It basically means you perform a set of exercises repeatedly without a break! It is very essential for building muscle strength. These exercises can be done with the help of a machine, dumbbells, or any other movement.

How to do it?

Well before your start, you need to find the set of exercises that you are going to do. Your personal trainer cec courses will give you a full list of the exercises. Once you set your timer, start with the first, then the second, till you reach the end and start with the first again. No Breaks! Some do alternative exercises such as aerobics in one rep then cardio in the other. Just make sure you are doing whatever is healthy for your body. Always make sure that you choose a personal trainer with PT Certifications Worldwide.

How does it help you?

It is basically a great time saver while working out all your muscles at the same time, which reduces weight. Since you are shifting between types of workout, you tend to work different parts of your body, while losing weight. It’s a west way to alter body composition. It also helps you be dedicated to the workout. When you know an exercise is only going to last for 90 seconds, you shall tend to give your best go at it. Hence, high motivation.

It is acceptable for all age groups from an athlete to a beginner in fitness. So you can form a team, and take your circuit training to the next level musical chair game. For example if you have five members in your team, start with five sets of exercises and shift to your friend’s equipment once the time is out. For more information visit: www.ptcertifications.com/fitness-australia-personal-trainer-cec-courses/.

Throw away the boredom and the loneliness of gymming. With the help of a proper Bondi  trainer, you’d be having a list of exercises in your to do list, that saves you time from waiting in line to use the equipment, and roaming around, waiting for a partner in the gym.

How do you do it?

To start with, hire a good Bondi Personal Trainer who understands your past fitness regime and your energy, stamina levels.  To find the best trainers go to PT Certifications. Using these data’s, the personal trainer is supposed to choose a set of exercises for you.

Each exercise with its equipment is called a station and the number of times you repeat it again and again is called a rep. You are allowed to use a station from 2 to 5 minutes where you can manage 10 to 20 reps of that exercise depending on how much time it takes. You change your station after you’re advised number of reps are done.

So here is an example of one circuit.

Jumping or skipping rope (10 mins)

Bicep curls with dumbbells (20 reps)

Squats and lunges (20 reps)

Mountain climbers

Plank sideways (2 mins each)

Cycling (20 mins)

Circuit training allows you to explore different equipment with cutting edge technology. It also helps you rest your muscles of one part while you are working out the other. For example if you have been working out your calf muscles, then take the next station that involves sitting and working biceps.

The key is to target and work as many muscle groups as possible while doing this in a very less time frame.

How Your Online Personal Trainer can Help You Lose Baby Weight

Motherhood is one of the beautiful emotions in the world and it can transform your entire life.

However, you might not be very happy about the fat bulges around your body. Post delivery Baby fat is phenomenally difficult to get rid of. If you can enter into a structured workout regime with outdoor fitness training in Bondi Beach then there are high chances that you can get your earlier fit and toned look back.

Workout with your baby
If you can find out a way to incorporate your baby into workout then you will not have to compromise on the time you spend with your little one. You can try strapping your baby into a sturdy baby carrier and then doing your squats. This way you can rest assured that you are always physically near your little one.

The best body online transformation challenge program in Australia has these great tips for you;

When you do push-ups or crunches place your baby’s pram right in front of you. Babies make for great distractions and you will never ever feel bored while working out. Bondi fitness trainers say that carrying your baby along with you will give you more resistance while doing strength training.

Start slowDon’t jump into exercise 5 days after your delivery.

The minimum rest period post delivery is six weeks. Recognize the changes that your body has gone through and start off with small baby steps towards fitness. You can do a quick ten-minute exercise regime every day till you feel your stamina increase. Always exercise in a location so that you could be near your child when he/she needs you.

In about one month you can graduate to proper half an hour session every day. Bondi personal fitness trainers feel that exercise should always be structured and graded.

Invest in a jogging stroller

A jogging stroller is ideal for helping young mothers shed off their post delivery flab. The tires of the jogger are well equipped to handle rough roads and uneven terrain. You and your baby can go for a jog every day if you have this stroller with you. Once you hit the road and start running your metabolic rate and physiological processes will improve. Personal trainers in Bondi say that with regular jogging trips you can get rid of baby fat in two months.

Utilise all opportunities

As a new mother, you must be aware of the demands on your time and attention by your precious little darling. Learn to grab each opportunity you get to take a small step towards fitness. For example, if you are sitting in a chair try exhaling while squeezing the abs muscles towards your spine. You need to hold this posture for at least 5 seconds and then do 3 reps.

Change your diet

Get rid of starchy carbs and fried food from your diet. You could include fruits, fresh vegetables and dairy products in your meal plans. Fitness trainers in Bondi say that weight loss plans have to be backed up by a sensible and science.

Join Boot Camp Gold Coast To Have Fun While You Workout

While Gold Coast boot camps are an ideal way to get back into shape and stay fit, they also simultaneously fulfill your need to have fun and maintain a good camaraderie amongst fellow participants.

Usually, fitness programs are viewed as a dull, boring and monotonous routine that is shirked by many. This is because of lack of motivation and interest. But these troubles do not occur in the first place in boot camps.

A Gold Coast bootcamp workout is typically done with groups of people who usually have a common goal or objective. These groups are homogenous in more ways than one. You may find people with similar interests and preferences in a group that you belong to. This is because Gold Coast personal trainers understand your fitness needs and objective(s) and devise a health program that is most suitable to you.

When you work in a group, you tend to work individually and collectively towards your goal. Fellow team members contribute to your fitness need and help you attain your objective in a shorter span of time.

How do boot camps in Gold Coast satisfy the element of fun?

(1) Boot camps engage activities that are varied and dynamic. The fitness instructors understand that motivation can be upheld only when new workouts are introduced so as to consistently challenge the body and mind. Fresh activities are introduced in every session thereby keeping the element of curiosity intact.

(2) In boot camps, you have fitness instructors who provide personal motivation to every participant. This way you do not miss out on a vital component that personal training offers: individual focus.

(3) Working in groups help you develop an excellent camaraderie amongst people. You get to build and maintain several important relationships. You gradually build an interest to make it a point to attend every session and thereby reap benefits of the complete session.

(4) Boot camps are essentially circuit based. The format is based on interval training and therefore, is quite efficient and fun. It should be observed that not every individual in a group can perform in a way as desired in the initial stages. This is the precise reason for having optional difficulty levels that can cater to every person.

Tips For Jumping Higher

If you want to jump higher there is an exclusive program that offers a money back guarantee and assures to improve at least 10 inches on your vertical jump height. The creator of this program is the popular vertical leap trainer Jacob Hiller and he has developed Jump Manual which is a vertical leap enhancement program basically.

Jump Manual includes the fundamentals as well as latest and advanced leap training techniques. Jacob Hiller’s Jump manual has aided numerous athletes, basketball players, volleyball players and other sports players, dancers to improve their jumping skills. The training program deals with all the essential 9 variables and various other techniques required to improve the vertical jump heights.

Why Jump Manual?

Jump manual is an exclusive jump training software consisting of effective tricks and techniques to assist you to jump higher. The manual can help you attain about 10 inches or more vertical jump height. The manual can be utilized by any age groups and works well with everyone. Jump manual provides various exercises and the jump manual exercises can help you to jump higher and increase the leap height quickly. You can learn Plyometrics, physical strength training exercises, jumping exercises efficiently by using this manual. The manual comes with the various other tools that aid you in achieving fitness goals. With the Jump manual, you are assured to get the excellent jump training program.


There’s also the secondary name of the product which is The Jump Manual and it consists of complete workout charts, video training tutorials, weight loss alternatives, proper nutrition plan, one-on-one coaching and more. The Jump manual is a software that upon purchasing can be effortlessly downloaded and even installed in your system.

The manual will not only provide useful and relevant information regarding the physiology and the basic principles for increasing the vertical leap, but also provides various other additional resources and guides you to optimize your workouts. It also offers interactive training. The jump manual is an efficient and invaluable resource of the athletes and for people who want to jump higher. The exercises provided in the jump manual will boost your abilities and help to give a better performance. Most of the users who have utilized this manual have achieved the positive results and so it is considered as the best vertical leap program that is available today. It provides many advantages to the users. Jacob Hiller’s technique and exercises in the Jump manual are truly beneficial to increase the vertical heights.

The jump manual that is in the form of the e-book can be easily downloaded to your system after purchasing. The manual has amazing techniques and excellent strategies that surely aid you to jump higher. You can purchase the jump manual from the official website or you can go through Basketball workout tips first and learn more about it before you install it to your system. It is vital to strictly perform all the jumping exercises provided in the manual and you must also follow the instructions and guidelines provided in the manual to have the desired results. The jump manual, determination and dedication can aid you to enhance your jumping abilities. Utilize the jump manual and jump higher and higher.

Things to Discuss With Your Trainer When Exercising Post Child Birth

The birth of a baby marks the end of pregnancy and beginning of a new phase in your life. As a new mother, you are overwhelmed by all the changes happening within and all around and it is indeed difficult to spare some personal time for yourself. However, this is just the time when you need to pay extra attention to your health, nutrition and physical appearance. Hiring a personal trainer in Lylifield is the best thing you can do for yourself at this juncture. You will feel pampered with all that attention, your body will regain its former shape and strength and you will learn all about how to stay fit and healthy for life.

Exercising Post Childbirth

Pregnancy and delivery are two of the most physically demanding and traumatic experiences of a woman’s life. Delivery especially leaves you exhausted and weak. Adequate exercise, nutritious food and proper rest are the only ways you can regain your former strength and physical appearance.

Always consult your physio prior to starting any exercise programme. He is the best person to evaluate your condition and understand how well you have healed. Exercising without his consent can aggravate any injury (internal or external) and lead to complications.

Generally, it is safe for you to start exercising about four weeks after a vaginal birth and six weeks after a C-section. However, this waiting period can be extended further by your doctor if you have a lot of lacerations or stitches that must heal properly before you can strain yourself physically.

fitness training in balmain

What to Discuss with your Trainer

It is best to discuss certain issues with your trainer from fitness training in Balmain before hiring him as many women have unrealistic expectations that lead to a lot of disappointments later on. Understanding your postpartum body and its limitations and how your trainer can help you will give you a clear idea of your goals and how to achieve them.

When can you Start Exercising

Once you get your doctor’s clearance, talk to your trainer about when to commence the sessions. Your trainer will go through your medical reports and evaluate your present condition and help you set a safe and achievable goal.

How Long will it Take to Regain your Former Body

The truth is that it is extremely rare for a woman to completely regain her post-pregnancy body with firm muscles and taut abdomen. Exercise can certainly improve your looks and help you tuck that jelly belly but it is difficult to achieve that taut look especially when the abdominal region tends to sag.

Usually, it should take you around nine months to one year to tone your body and regain your former looks somewhat. However, this again will depend on how regularly and intensely you can exercise and how much flab you want to shed.

How should your Plan your Meals

Proper nutrition is vitally important for you both during and after pregnancy. Unhealthy eating at this stage will just pile on the fat further whereas improper food will affect your healing process and also the quantity of breast milk you are able to produce. Your personal trainer inLylifieldwill give you a diet plan to follow that will contain all food groups necessary to improve your stamina and immunity. He will also advise you on what to avoid and how to control your indulgences.

Outdoor Training Workouts For Weight Loss

The Green Pages are becoming increasingly popular with people that are looking to lose weight and to keep that weight off. That popularity does not only come from a pure frustration of obese people that seem unable to lose weight although they are constantly on one diet or other. And it doesn’t come only from reality shows that demonstrate how the training can be properly organized. Actually, it also comes from a word of mouth of people who previously had a satisfactory experience with Eastern Suburbs Personal Trainers.

The secret of success partially is due to the fact that weight loss classes are run by professional trainers who know exactly how to design training workouts for a maximum weight loss. They know how to properly mix aerobic exercise such as hiking and running with weight training. Aerobic exercise burns calories and far away, while weight training builds muscle tissue which is important in the long term as muscle tissue uses much more energy even when resting than fat deposits. This means that people with more muscles can actually consume more calories and yet still keep their lean figures.

Outside training classes have another great advantage due to the fact that it permits trainers to design interactive, fun to do activities in the open. This is sometimes the most important element since the fun factor stimulates participants to fully engage in those activities and lose weight at the same time they are enjoying themselves. Usually, people stop doing activities they do not enjoy, so teaching them to enjoy them is crucial.

Equally important, being a part of a fitness class permits people to eat properly as their meals are prepared by professional dieticians. They are given well balanced diet at correct time intervals so that their body does not need to store energy in fat deposits.

Also, attending fitness classes means that people will be isolated from factors that may be causing them to over-eat in the first place such as stress on the job, school, or home. That alone can go a long way in helping people balance their lives.

Furthermore, the best fitness trainers can help their participants to develop working discipline so that they can continue on exercising and controlling their weight long after the camp program is over. They will work hard to help their clients raise their self-esteem usually through positive reinforcement. And proper self-esteem will prevent them to over-eat, hurt themselves and gain back lost weight.

Things to Keep in Mind when Wanting to Build Muscle

It’s very important to understand that muscle build up is the most important part of building fitness and strength in your body. However the road to fitness is littered with mis-information, stress and several problems. You will be exposed to several articles and books each professing a different attitude and differing view point about muscle build up. You need to find your way out of this maze and so follow these tips collected from the best personal trainers in Sydney. You might be wondering who the best personal trainer in Sydney is, keep on reading… all will be revealed!

Continue doing 4 strength training sessions per week
It’s very important to follow the correct consistency and duration of exercise for achieving best muscle growth. Doing too less of exercise will not help muscles grow and over exercising will strain your muscles.

Expert boot camp instructors in Sydney say that 4 exercise sessions per week is ideal when it comes to building muscle power. If you do too less exercise then muscle growth might not happen while doing a lot of hard core strength training will cause muscle strain and will cause a hiatus in your fitness goals. Dan Clay and Dangerously Fit say’s that 4 strength training sessions per week is ideal for your muscle growth goals.

Eat a lot of protein
You will have to eat a lot of protein if you really want to pump up your muscles. Amino acids are the building blocks of all kinds of cells in the body including muscle cells. Protein should ideally form a major component of your diet so make sure you include a lot of lean protein in your diet like fish, tuna, egg white, soya, pulses and lean chicken. Nuts and yoghurt should also be an important part of your diet. For more guidance you can ask your Sydney personal trainer for diet advice.

Get enough sleep
You have to understand that muscle growth can only happen in a healthy body and a healthy body should have adequate rest. Ensure that you put in at least 8 hours of every sleep every night so that muscles are regenerated and revived. Anyway you cannot continue pumping iron in the gym with a tired and listless body. Exercise requires a lot of psychological participation and that’s only possible if you take adequate rest.

Stay stress free
Stress is the number one enemy of all health goals including muscle gain. In fact stress produces hormones like cortisol which promote fat deposition and stop muscles from growing. You need to practice breathing exercises, practice yoga and make an attempt to keep negative thoughts away if you want to gain muscle power.

Stay away from toxins
Stay away from alcohol, fries food and high sugar items in order to maintain a focus towards muscle gain. Don’t consume toxins that slow down your metabolic rate and inhibit your bodily functions. Personal trainers Sydney said that the secret to muscle growth is a dedicated graduated exercise routine with enough rest, positive thoughts and good discipline. Follow these tips and get yourself brawnier! So trust what your trainer says so you don’t have to wonder how to build muscle fast.

10 Workout Tips From Chris Evans’ Personal Trainer

chris evansThere are a lot of articles on how to build a chiseled and ripped body like Chris Evans Captain America but very few of those articles lay it out like below.

I recently came across an article from Chris Evans’ personal trainer himself and here is what he had to say about the process to build a lean and muscular body:

1) Make sure you’re eating at least 1 gram of protein per pound of bodyweight.

2) Weight train 3-4 times per week no more no less. This is the recommended training program. 

3) Eat 6 servings of fruits and veggies per day.

4) Do at least an hour of cardio per day.

5) Sleep at least 8 hours per day.

6) Focus on mobility work as well as lifting.

7) Train for performance, not looks.

8) Make sure you do cardio since Chris Evans needed to do a lot of cardio in the movie.

9) Don’t eat too much estrogen since they boost estrogen levels.

10) Be safe and have fun.