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Training on its own will get you fit and strong and you might even lose some weight, however without a proper eating plan your results will be minimal at best. A proper, thought out nutrition plan makes up over 80% of your results.

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Four of New Level Personal Training’s best trainers got together and decided on their 3 best tips to Shape Up For Summer. So when we put them all together we have 12 Tips to get in shape. The tips in no particular order are:

1. Stop Eating Processed Food, Eat Natural Food

2. Drink More Water and Green Tea

3. Do Whole Body Exercises

4. Stick To A Meal Plan

5. Cut Out Alcohol

6. Increase The Workout Intensity

7. Lift Heavier Weights

8. Do High Intensity Cardio Intervals

9. Cut Out All Sugar From Your Diet

10. Train At Least 4 Times Per Week

11. Drink More Water During The Day

12. Cut Out All Take-Away Food

So, there you have it!!! 12 Tips to think about in the lead up to Summer.

Perform 20 reps of each exercise and repeat the circuit 2 – 3 times.

Squats: Stand with feet shoulder width apart, hands straight out in front of you. Take a deep breath in and squat down keeping your head and chest up and remembering to push your hips back as if going to sit on a chair. Your weight should be going through your heels. Breathe out as you stand up.

Push – ups: Position your hands just outside your shoulders and attempt to touch your nose to the floor.

Bicycle Crunch: Start with your fingers by your temples and crunch up to bring your right elbow to your left knee while extending your right leg. Twist your torso to the other side to bring your left elbow to your right knee while extending your left leg. Use your abs to control the move and try not to strain at the neck.

Jump Lunge: Take a stride forwards and lower yourself in a fluid motion until your front knee is bent at 90 degrees and your back knee nearly touches the floor. Jump up, swapping your leg positions in mid-air. Raise your hands as you jump to gain height. Land in the lunge position, absorb the impact, and then go straight into the next jump.

Dips: Use a chair or a bench to perform this exercise. Grip the edge of the chair with your hands. Keep your feet close together and legs straight and your back upright. Lower your body straight down, keeping your elbows pointing back, then press back up powerfully.

Burpees: Stand, then drop into a crouch. Jump both feet backwards so you’re in a push up position. Jump both feet forwards until they’re underneath your chest. Jump up so that your feet leave the ground and your body is straight. When you land is one rep.

Plank : Position yourself so that your feet are about hip width apart and your body is straight from head to heels with your elbows directly underneath your shoulders and your head looking down. Hold the position as long as possible without letting your hips sag.

One of the most impressive workout routines I’ve come across has had to be the 300 workout. The cool thing about this workout is that it will shock your body out of plateau or any stage where you just aren’t seeing results.

It is a very relevant training technique because it makes use of every single muscle group in your body including a strong emphasis on the core muscles. This workout will improve your cardio, strength, muscle growth and sports performance. 

So let’s look at the workout:

• 25 pull ups
• 50 deadlifts (60kg)
• 50 push ups
• 50 box jumps or vertical jumps (24” high box)
• 50 floor wipers (holding 60kb Barbell)
• 50 single arm clean and press with dumbbell or kettlebell
• 25 pull ups

Each of these exercises are done right after each other with no rest in between! 

Remember to give your body enough time to rest and recover from such a workout if you attempt this workout. You will be quite sore the next day so I recommend doing it no more than once a week.

Perhaps the biggest health benefit of avocados is that by adding avocado to certain foods, you can improve your absorption of nutrients. This means that when you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%!

Avocados provide many general health benefits, in addition to its fat burning benefits due to its vitamin E and glutathione, which protects you against tons of diseases including several forms of cancer, heart disease, diabetes, and cholesterol.

Avocados also help reduce the signs of ageing, regulate blood sugar and promote eye health.

SUPERFOOD (2) – BROCCOLI

Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.

The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies.

The potassium in broccoli aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis.

The vegetable is also fiber-rich, which enhances the gastrointestinal (GI) tract, as well as aims to reduce blood cholesterol levels.

In recent years, broccoli has made the headlines regarding three components found in the vegetable. For instance, indole-3-carbinol has captured the attention of those looking to prevent hormone-related cancers, such as breast- and prostate cancer.

I3C promotes “good” hormones, while working against destructive ones. The sulforaphane in broccoli also helps to increase the level of enzymes that block cancer, while the beta-carotene in broccoli transforms into vitamin A within the body, providing an effective antioxidant that destroys free radicals (responsible for weakening the defense of cells).

Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer’s disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumors, lung cancer, heart disease, arthritis, and even the ageing process.

New Level Personal Training Lead Trainer Simon demonstrates how to get a full body workout using only one piece of equipment… “The Torsonator!”

The Torsonator although simple in design provides many exercise options and has the versatility to work the whole body as well as benefit the cardiovascular system. 

It must be said that although the Torsonator is simple in design, it still requires correct technique when performing the exercises demonstrated by Simon. If you have no experience with this piece of equipment just ask your trainer for some assistance and guidance before trying to emulate Simon’s demo.

Any questions, just ask one of our happy trainers for help! Good luck guys!

Causes

1. Shin splints are generally caused by tight calf muscles and weak shin muscles.
2. Running on hard surfaces can put added strain on your front leg muscles.
3. You may pronate or supinate when you run, causing your front leg muscles to work harder to keep your feet stabilised.
4. Simply doing to much to soon.

Treatment/ Prevention

1. Apply ice to the painful areas after running. Ice for 10 to 15 minutes every 4 to 6 hours.
2. Listen to your body.Do not run through the pain, you’ll only make it worse.
3. Make sure that your shoes suit your foot and running style, get advice from a expert or running specialty store.
4. Stretch your calfs before and after running.

New Level Personal Training Yarraville trainers Callum and Jacqui demonstrate how to stretch your calves using a Foam Roller. The Foam Roller is a great piece of equipment to target trigger points in your muscles and alleviate muscles tightness and soreness.

This particular stretch is best done with a partner so they can apply pressure during the stretch which helps for a deeper stretch. This can be done without a partner but the stretch is not quite as intense.

Tip! To increase the stretch when performing this solo, you can lift your body off the ground which helps produce some downward pressure onto the roller.

If you are interested in using the Foam Roller at your next session, simply ask your trainer.

Seeing a Personal Trainer is like having your own ACCOUNTABILITY COACH. Sure, they tell you what exercise to do and what exercise NOT to do! What to eat and what NOT to eat. But really, it’s the “CHECKING IN” that gets clients the results they are chasing. The more often you see your Personal Trainer, the faster you will achieve your goal… SIMPLE AS THAT!

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