Common Injuries Explained-ACL Tear

ACL Tear injury explained

ACL Tear injury explained

Anterior Cruciate Ligament (ACL) tear is a devastating knee injury that can occur as a result of sudden change of direction or suddenly stopping or landing after a jump. Usually to repair the ACL you will need to undergo a surgical procedure. Recovery time can take anywhere from 8-12 months and in many cases there is possibility of long term loss of power. Post surgery you will need to undergo an extensive exercise rehabilitation to strengthen muscles surrounding ACL as well to relearn basic body movements.

Exercise rehabilitation is of a vital importance as it has shown to help reduce risk of re injuring ACL as well reduce any long term consequences of the initial injury. Unfortunately majority of people do not complete their rehabilitation or fail to follow through with the correct rehabilitation program.


Spring Workout Circuit and Personal Training

Perosnal Training

Personal Training and Circuit Class Workout

Idealbody4life Personal Training is happy to introduce a unique exercise circuit workout to help you get back in shape this summer. Run by our experienced personal training team this workout is designed to help you increase muscle tone, fitness and lose your winter weight.

During this unique circuit workout our personal trainers will guide you through a number of upper body and lower body resistance exercises as well as cardio drills. Each set will end with abdominal and core specific exercises to help you improve your posture and strengthen your core.
It is important to us that each workout is designed to help you reach your fitness and lifestyle goals, thus our personal training team will assess and design your circuit workout specifically for you.

Please do not hesitate to contact our personal training team for any further information or if you would like to book a personal training session.

What is the most effective type of exercise?

Exercise Fitness Lifestyle

Exercise Fitness Lifestyle

What is the most effective type of exercise?

It has been proven that all exercise is good for you but everybody has different fitness needs. The question is how do you want to get fit and which type of exercises are best suited to your fitness needs?
• Strength Training
As we age we tend to lose muscle mass and resistance training is one of the best ways to slow down muscle loss and possibly increase muscle mass. Weight lifting also strengthens bones and connective tissue.
• High-Intensity Intervals
Latest research indicates that brief but high intensity repeated bouts of exercise may help people to lose weight and reduce body fat.
• Walking
Mounting evidence suggest that a brisk walk can better your mind, possibly by stimulating the parts of the brain that are involved in memory and learning.
• Cardio
Aim to increase your stamina with regular aerobic exercise like running, cycling or swimming. Please don’t forget that if you can easily carry on a conversation during this exercise, chances are you are not pushing yourself hard enough.
• Yoga and Pilates
These stretching workouts are two of the most proven ways to increase flexibility and improve range of motion, even in older and sedentary adults. They are also helpful for relaxation and reducing stress.

So which type of exercise will you do today?

How to improve your memory?

Memory and Health

Memory and Health

We all have heard of an old saying, use it or lose it and that definitely applies to your memory. Our increasing over reliance on the technology means that we tend to not use our memory as often as we used to. For example, no one tries to remember any phone numbers any more, and why would you try when you can access all of that information with just a click or a slide of a button.

In recent interview by Time magazine, Dr Majid Fotuni, chairman of the Memosyn Neurology Institute, was asked to share latest research insights on how we can all improve our memory.

• Go Dancing
It’s a brain building triple threat as physical activity is known to protect the brain, while learning can help brain develop and grow. We are all social creatures and socialisation can really help our brain thrive.
• Learn Something New
Any challenging mental exercise can help to grow and develop the part of the brain associated with spatial memory. Think about when, just a little while ago you couldn’t just relay on your handy GPS but needed to use a map to ascertain best possible route.
• Take Omega-3 Fatty Acids
The combo of DHA and EPA, two healing molecules, increases blood flow to the brain, reduces inflammation and helps to repair neuron. Dr Fotuni, states that his research has found that omega-3 fatty acids may also slow cognitive decline.

I guess if you would like to stay sharp and improve your memory, there is no silver bullet but a combination of a number of different factors can definitely help. Maintaining a healthy diet, plenty of exercise and great variety of challenging exercises as well as trying to reduce our dependence on technology, can help to improve our memory and general cognitive ability.

Australians and Fitness!


Australians and Fitness

• As of 2014 there are 2,854 various fitness clubs in Australia employing over 19,000 people

• In the 2013-2014 financial year the Australian Fitness Industry generated over 1 billion dollars in revenue

• Over the last 5 years the Australian Fitness Industry enjoyed a healthy 3.3% average annual growth

• According to the latest survey (2011), over 3.31 million Australians used the services of fitness professionals on a regular basis

• 8.3 m people claim to exercise regularly to keep fit and like to get out and keep active

• 8.7m people claim to be trying to lose weight at the moment (Nielsen CMV data 2014)

• According to the latest study Australia is the fifth most obese country in the world, with 24.6% of its citizens considered to be obese

• Only one-third of children, and one in ten young people undertook the recommended 60 minutes of physical activity every day.

• 60% of Australian adults did less than the recommended 30 minutes of moderate intensity physical activity per day.

• Physical inactivity is estimated to be the main cause for approximately 21–25% of breast and colon cancers, 27% of diabetes and approximately 30% of ischaemic heart disease burden.

• Physical inactivity is the second greatest contributor, behind tobacco smoking, to the cancer burden in Australia.

• 45% percent of people who participated in some form of aerobics/fitness/gym activity used other outdoor facilities such as parks, walking trails or a beach.

Sounds like we all should be just a bit more active and potentially we can improve our, health, lifestyle and well-being. Perhaps, we need to just find some sort of physical activity that we can enjoy on the regular basis. The intensity or complexity of your physical activity is not as crucial as the consistency of you actually engaging in the physical activity.


Fasting is it just another nutrition fad?




Healthy Diet and weight loss

For anyone looking to lose weight finding the right balance between the exercise and nutrition is the key. However there are so many different diet plans that very quickly it all gets very confusing. We all recall such popular diets as Atkins diet or Lemon Detox. Both were extremely popular but proven not to be the right choice for many. Today 5:2 diet is very popular and has been steadily gaining momentum as the one diet that not only offers great health benefits but also weight loss.

The 5:2 diet is all about limiting your calorie intake to about 500 calories for women and 600 calories for men, about 25 per cent of the recommended calories, for any two non-consecutive days a week. However during the non fasting days, you can eat whatever you want.

Medical journalist Dr Michael Mosley, who is also one of the creators of the 5:2 fasting, has been a vocal advocate of this particular nutrition strategy. Though it’s indisputable that there are many health benefits that can be attributed to this diet, one should never forget that there are also some concerns. We all have different nutritional needs and medical conditions and it is very hard for one size fits all approach to work when it comes to choosing the right nutrition plan for yourself and your family.

Please find enclosed a link to an ABC article that does a fantastic job at summarising some of the benefits and possible risks associated with 5:2 fasting.

Eggs vs Cholesterol


For many years eggs have been perceived as being unhealthy and potentially responsible for raising low density cholesterol, or bad cholesterol. However, now it seems that despite 40 years of warnings against eggs, there is actually no scientific evidence that eating eggs as part of the overall balance diet will have very little impact of raising levels of bad cholesterol.

On the other hand one egg contains loads of high quality protein and at least 11 essential vitamins and minerals. Recent studies have indicated that eggs are one of the richest sources of the mineral choline and one of the few food sources of vitamin D. Vitamin D is critical in reducing risk of developing a number of health conditions, including various types of cancers.

Effects of High Sugar Diet on your Health!

Sugar and Health

Impact of sugar on our health

Going back to 1940’s saturated fat became public enemy number one, with many adverse health conditions attributed to high consumption of saturated fat.

However, recent studies have indicted that perhaps diets high in high GI carbohydrates are more to blame, for conditions such as type 2 Diabetes and obesity. It turns out that our bodies are great at flushing out excess saturated fat but tend to store as fat some high sugar carbohydrates.

Please find below a fantastic link to a article outlining effects of high sugar diets on our health.

Push up with Burpee Test in 60 seconds

Push-up with Burpee


The Ultimate Test – Push up with Burpee – Challenge yourself!

The burpee push up test can offer you a good guide on your strength, power, flexibility and stamina. Even after just a few seconds into the test you will be able to tell just how strong and fit you are, simply by looking at how high you jump and how deep you perform push-ups.
Superwoman: 15 or more
Fit: 10-15
Just managing: 5-9
Time to start training: Less than 5

Superman: 30 or more
Fit: 20-29
Just managing: 10-19
Time to start training: Less than 10

Health Care and Obesity

Health Care and Obesity

The Direct Link between Health Care and Obesity

According to Center for Disease Control and Prevention, annual health care expenses related to obesity and its consequences total over $150 billion in just United States and over $1 trillion worldwide as indicated by latest data released by World Health Organisation. These costs relate to both hidden and the explicit cost of a poor diet, ranging from reduced quality of life to increased instances of diabetes.

Research shows cooking “real” food at home is the best defense against obesity, not to mention that any meal you are likely to eat at home on average contains approximately 200 fewer calories that one you would eat in a restaurant. One must also not forget that you more likely to know exactly what went into any meal you would be preparing yourself at home.