This technique aims at helping practitioners to quiet a busy mind, and becoming more aware of the present moment rather than worrying about the future or the past. Participants try to focus on something simple such breathing, acknowledging various thoughts and emotions but letting them pass without judging them.
Let us begin by defining the modern concept of Mediation; in simple terms it’s a process of consciously focusing on a particular thought, object or process, which in turn may help to enhance feelings of calm and awareness.
Meditation today is well known as a technique used to reduce stress and anxiety but the concept of meditation has been around and practiced for many centuries. Origins of mediation can be traced back to ancient times as religious or cultural practice to gain a deeper understanding of the sacred or mystical forces of life. Consequently, most of the meditations modern techniques are rooted in the Eastern religious and spiritual traditions.
Idealbody4life Personal Training will be launching new group classes for Mums and Bubs, offering post and pre natal fitness plans. Each class will keep number of participants to no more than 6, allowing for closer personal attention and unique individualised training approach.
We don’t believe in boot camp, one size fits all approach; hence every class will offer variety of challenging and fun team workouts.
For your convenience and peace of mind, Nanny will be present free of charge, in order to provide a safe and care free environment for both Bubs and Mums.
Classes will commence on the 12th of February at 10:30 am in Sydney Park, Alexandria next to Fitness Equipment Area.
Join Idealbody4life Personal Training team to achieve your weight loss goals and to motivate you even further we will donate to charity of your choice for every kg that you lose.
Sometime it’s hard to get yourself of the coach, even though you know all the reasons why you should. Well here is just one extra incentive, lose weight and help one of the well deserving charities without any monetary cost to you.
Great article that will help make healthy habits stick!
There are two things many of us have at the start of a new year: great ideas for healthy change and plenty of motivation.
The problem with motivation is that it disappears quite quickly. So whether you’re trying to quit smoking or start meditating daily, how can you make your resolutions last beyond the second week of January?
“If we really want to change we need to figure out a way to keep doing the things that are required even when we don’t feel like it or we’re not excited about it,” says personal development speaker Craig Harper.
And the solution lies in… teeth cleaning.
Think about it, says Harper, very few of us would ever break this habit.
Cleaning our teeth every morning is a non-negotiable behaviour that most of us do without even thinking, and it’s this mindset we need when trying to foster any new habit.
Time to act
As Harper points out, despite being a nation that is well-educated and well-resourced in the areas of exercise and nutrition we are still one of the fattest, with 61% of us considered overweight.
“So, clearly, knowledge doesn’t necessarily equal transformation. Change is in the application,” he says.
The first step in applying ourselves is to accept that with change comes discomfort.
For example, trying to lose weight requires hard work and becomes uncomfortable for many of us when we have to get out of bed early to go for a walk or say no to that slice of chocolate cake.
By accepting from the outset that we are going to stumble upon these hurdles we can better prepare ourselves by setting individual, non-negotiable rules and just sticking to them.
Work around the obstacles
On the other hand, we shouldn’t invest energy and time fighting those things we can’t change. Instead, we need to find ways to work with them.
This means asking yourself better questions, explains Harper.
If, for example, you are middle-aged and have back problems that make exercise difficult, don’t just become a couch potato.
Instead, ask yourself, ‘With my genetics and at my age, what is the best way for me to get fit and improve my energy levels?’
Just as we can’t change our genetics, we can’t always change our personality or the biological drives that may affect how easily or quickly we change our habits, says Dr Sarah Edelman, a clinical psychologist practising in Sydney.
“There are biological drives that cause some people to be prone to alcohol dependency and addiction that other people don’t have… so for those people it just means they will have to work harder than someone who just enjoys a drink, for example,” says Edelman.
The science behind changing behaviours
No one magic formula works for changing every habit – depending on what you are trying to achieve, different approaches and expectations will be required.
For example, flossing your teeth daily is going to be easier and take less time than stopping a lifetime pattern of angry outbursts.
The claim that it takes 30 days to change a habit oversimplifies the issue, says Edelman.
Research published in the European Journal of Social Psychology found that it can take 18 to 254 days for behaviours to become automatic when performed repetitively.
The good news is that missing the occasional day didn’t affect the process, the researchers found.
Another study shows that although changing a behaviour can take a lot of effort to begin with, it does become more automatic and therefore easier over time.
And once we form a habit, even if we stop it, it will be easier to reintroduce next time round because patterns in the brain that were formed when we established the habit quickly re-emerge, according to US researchers who examined behaviour in rats.
On the flip side, this is also true for bad habits.
So if you want to make your resolutions stick, here are some golden rules to developing healthy habits:
- Don’t try to change too much at once. Focus on just one or two new habits at a time.
- Be clear about your goals. If your goal is to be successful, define what success actually means to you.
- Turn motivation into commitment by being better informed. Having a strong rationale for doing something is better than having a general recommendation or just telling yourself, ‘I really must do that’.
- Focus on why you are trying to change. Know the benefits of changing, and the consequences or costs of not.
- Make time for your new habits. Get up an hour earlier if you intend to fit exercise into your schedule, or give yourself time to walk to the train station instead of driving.
- Finish what you start. Don’t be the person who perpetually starts but never finishes. Set yourself some non-negotiable rules around the new habit or behaviour.
- Create an accountability system. Keep a diary, get a training buddy or accountability partner such as a friend, psychologist, dietician or anyone who will help you stay focused.
- Get regular reinforcement through reminder systems, visual cues such as photographs and by talking to others about your goals.
- Ask better questions of yourself to get better results, i.e. ‘With my genetics, what’s the best diet for me?’
- Monitor your progress. This can be through your diary, regular records of your activities, etc.
From Boot Camps to Crossfit, group training classes are ever so popular in Australia, seen as a fun team based training environment, offering various challenging exercises and a further challenge due to the competitive nature of the class.
However, big concern is failure of this style group classes to take into account medical history and fitness limitations of each individual participant. Large size classes, complex compound exercises all impede flexibility in modifying and offering correct exercise prescription to each unique requirement of the participants.
Crossfit can be seen as the biggest culprit, workouts consisting of complex Olympic style lifts, explosive plyometric movements, with further challenges of time restrictions. Many participants find it’s a fantastic environment to get motivated, inspired and challenged in order to achieve fitness goals. Unfortunately, this style of training is not for beginners, as many exercises require advance technique, strong core control and strong muscle base in order to perform these exercises correctly.
Thus many of the exercises involved should not be prescribed to anyone just starting out. First muscle weakness and imbalances should be ascertained and strengthened prior to engaging in the more complex exercise selection. Failure to follow gradual increase in the complexity of the exercise selection and workout development very often can lead to either over use injury, due to using the wrong muscle group to perform certain movements, or more serious injury, due to the body not coping with excessive weight or movement patterns.
Usually individual would not be actively aware of the muscle imbalances or weakness due to the incorrect muscle movement patterns that has been developed over the years. Thus it is up to exercise professional to identify what appropriate exercise should be prescribed and timing of slowly introducing more complex exercises and workout plans.
Walking for good health can help you lose body fat, maintain a healthy weight, improve your fitness, and reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
There have been a number of recent studies indicating that active lifestyle and healthy diet can potentially substantially prolong and improve quality of life. World renowned anti-ageing expert Merlin Christopher Thomas says that exercise at any age makes a big difference to the rate at which you age. He believes that everyone should be thinking about reducing your biological age, no matter how young or old.
Idealbody4life Personal Training is currently running specialised workout plans for over 50s, aiming at improving balance, muscle tone, posture, core strength and flexibility.
Please don’t forget to also check out new article on how exercising can slow down ageing process on our info page.
Good personal trainers need to take a holistic approach to personal training, with the emphasis on the clients overall fitness goals. Large percentage of the Australian population tends to spend majority of their day in the office engaging in very little physical activity. When designing any workout plan, personal trainer must ascertain client’s goals but also strengths and weaknesses. Thus, workout plan should incorporate, improving balance, flexibility, muscle tone, core strengths, and posture, as part of working towards overall clients desired fitness goals.
Personal training implies that each workout plan will be designed for and unique to each individual client. However, too often personal trainers take short cuts or do not have enough experience to manage each work out plan to suit various clients’ needs. Big fitness chains tend to be the biggest culprits of this practice, simply due to the large volume of the clients that personal trainers working for the big chains tend to manage.
Sydney personal training industry has seen major expansion over the last 5 years. Many personal trainers use Sydney’s great outdoors to train their clients. Sydney councils have been introducing increasingly stricter policy on the commercial use of the public space. While many people find Sydney personal training in public just providing another service to the local community, some perceive them as nuisance.
What are your thoughts?