Great fitness ideas
Brilliance in fitness would for most people conjure up images of Olympic gymnasts winning gold medals and champion swimmers breaking world records in some distant country on their TV.
How would it change your body and life to become brilliant at the sport or fitness genre you are already doing or about to take up? I have spoken to some experts in various fitness fields to gain some insights into how you can achieve your most brilliant body using the power of the mind.
Body sculpting -Weight training
Whether you are training to simply improve your body shape or considering competing in the novice division of next year’s body sculpting competition, weight training is what you need to be doing! No matter what size or shape you are there must be total commitment once you enter the gym in order to achieve the total body transformation that you are dreaming of. Some tips from our expert in the weight room will get you started!
“Leave all your mental baggage at the door (you can always pick it when you leave and you will also be in better shape to handle any outside problems due to a workout high).”
1. Be committed to your workouts but don’t become too self absorbed.
2. Stay calm when lifting weights so you can focus on the muscle being worked i.e. a yoga state of mind.
3. Lift weights three times a week (45 minute intense sessions) with some outdoor cardio twice a week.
4. Work on your weak areas at the beginning of each workout.
5. Split your sessions, heavy weights with low reps/light weights with high reps.
6. You MUST include one body weight exercise per workout (push-ups, chin ups, dips etc.).
7. Don’t use the word diet, create an eating plan, that way you will be able to stick to it.
8. Get used to working out alone and also with a partner.
9. Hire a personal trainer to get you fired up and to teach correct lifting i.e. Olympic lifting techniques such as The Squat and Military Press etc.
10. Always work your core muscles with various crunches and sit-ups during every work-out.
Use these strategies and you will see the transformation in body and mind in no time.
Mark McPhail, The Weight Trainer (04 1445 1525)
Marathon – Running
Running is predominantly an individual sport – it requires a lot of intrinsic motivation. Very often it’s tempting to turn the alarm off and snuggle under the duvet for an extra 30 mins sleep rather than pull on the trainers and get out for that morning run… or to come home with good intentions, only to watch them slip away when you step through the front door and succumb to the demands of family life.
There are generally two types of runners – those who use running predominantly as a weight management tool and often see it as more of a chore, and then there are those who absolutely love training and competing and have caught the ‘running bug’, like Claire who has been running competitively for over 20 years. Those who train for weight management tend to find it more difficult to stay motivated so they would benefit from having a training partner or maybe joining a running club. That way the emphasis is more on the social side and it’s a lot more difficult to miss out on a run if you know you’re going to let someone down. The fantastic thing about running is that there are no limits! There are plenty of examples of people running their first marathon in their fifties, or starting off only being able to run for 30 seconds and four months later are competing in their first 5km run.
Typically, high performance distance athletes tend to be very lean – the epitome of an extreme ectomorph – and there is no question that running is an excellent way to lower your body fat percentage. Claire suggests a minimum of three runs a week – all exceeding 30 minutes – most women would start to notice a significant difference in their appearance after six weeks (assuming that their dietary intake is balanced and healthy). Just a quick note -the average size 14 Australian woman should ensure that she is equipped with a well fitting sports bra before starting any type of high impact training.
Claire Peet, Barefoot Fitness (04 2301 4554) and International Athlete.
Pole Dance – Fitness
One of the very first recommendations after the safety guidance that you will hear from the pole fitness instructors is “don’t take yourself too seriously, just have fun and enjoy some ‘you’ time”.Pole dance fitness is probably one of the most entertaining ways that you can build some amazing upper body strength, tighten your tummy and burn some serious calories whilst having a giggle with your girlfriends.
Beginner’s classes are designed for the absolute novice with no dance background necessary. Appropriate warm ups, strength building exercises, stretches and cool downs are included in the 1.5 hour sessions. A noticeable increase in upper body strength and tone is observed in most women by the end of their first course. Some women report that they feel more empowered in their personal lives also as a result of learning a series of liberating moves such as the “she walk.”
Students range from age 16 up to 76 and there is a wide variety of sizes and fitness levels. Everyone is guided to wear ¾ pants, T-shirts and/or tank tops and bare feet, so there is no intimidation factor. Class sizes are determined by the number of poles with a 1:12 student/instructor ratio so there is plenty of room and help available. All the courses are reviewed by independent fitness consultants and exercise physiologists so student safety is not compromised. “The most attractive feature of a woman is her confidence,” says Shemoves co-founder Britt Bailey-Kerber. So ladies, choose to become brilliant in body and mind and watch your dress size drop. You can master your favourite fitness activity at any age, shape or size. Just believe in yourself and focus your energies! Happy sweating!
Shemoves Dance Fitness Studios (1300 789 103)
Tae Kwon Do
The movements in Tae Kwon Do are scientifically designed with a specific purpose in mind. Many movements involve beneficial stretching of the arms, legs and torso and regular practice of the art will increase your level of aerobic (heart and lung) fitness. With the toning of muscles and loss of weight, members should eventually achieve a figure that is proportionate, strong and graceful. Also, the mental aspects of Rhee Tae Kwon Do enable you to develop a far more serene and peaceful attitude to life in general. One of the greatest advantages of Tae Kwon Do as a martial art is that it is not only a superior art of self-defence, but it will also enhance every aspect of your mental and physical wellbeing.
The practice of Tae Kwon Do imparts to each member: self-control, self-discipline, high moral standards, improved psychological outlook and overall strength of character. Unlike some martial arts, Tae Kwon Do is a traditional and non-competitive art. The emphasis is on building your individual physical and mental confidences through the study of the art. Tae Kwon Do is regarded as one of the most comprehensive, dynamic and effective arts of self-defence in this day and age. You will not only learn more about your whole self but also feel the real confidence of being able to defend yourself and your family. To see physical results it is recommended to train a minimum of twice a week or it can simply complement your existing training routine.
Master Rhee, Rhee Tae Kwon Do (9275 5050)
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