Why we need to straighten up

All though you might not have heard of “Upper cross syndrome” before, the condition is more common than you think and it could be having a very real and significant impact on your training and life in general.

By Suzana Talevski

Paul Bulatao, National Vocational Education and Training Manager at fitnessU, explains it like this: The Upper Cross syndrome is “the number one common condition of desk workers who display the symptoms of tightness of the traps, shoulder, headaches, tension headaches, shoulder pain, upper back, and neck pain.”

Presenting at FitEx , the conference for the fitness and exercise industry in New Zealand, Bulatao said “from the beginner to the advance client, it is essential that you address how each client holds their posture both at the gym and outside the gym. Without this assessment, you may be exacerbating further conditions and/ or not prescribing the most effective exercise program to both your client’s postural, health and fitness goals.”

“It’s a matter of balancing the imbalanced.”

Bulatao says addressing poor posture is a key in reducing the likelihood of injuries.

 

 

“Fitness professionals need to identify exercises or activities that may further exacerbate any postural variance. The neck, traps, chest and upper back muscles interplay with each other.

It involves identifying joints, muscles and connective tissues that may require strengthening and or stretching,” he says.

Bulatao says a postural assessment should be part of any fitness appraisal.

“The information gleaned from a postural assessment will not only guide exercise selection but it then allows a person to change the way they sit, stand and carry on their day to day activities whether at work, home or at the gym.”

So what are some general recommendations for helping “balance the imbalance?”

 

 

Do more:

·         Strengthen lower traps and posterior chain muscles

 

·         Stretch and open the thoracic cage (chest, shoulders) more often 

 

·         Take walks/ stand up from desk

·         Yoga/ Pilates

Do less:

·         Overhead exercises. e.g. shoulder presses.

·         Any exercises that may switch on or over activate the traps. e.g. shrugs, shoulder exercises, chest exercises, lat pull down, chin ups, cycling, rowing.

 

"Being a personal trainer is more than just having the knack for doing the right fitness exercise or giving the suitable program to your clients," says Bulatao.

 

You also have to be appropriately educated and qualified in aspects of anatomy and physiology."

 

For more information about a career in fitness visit www.fitnessu.com.au

 

 

Move it or Lose It is now online!!

Article  from  Gippsland media
Functional strength training for our senior population is now more accessible with one of Australia's most popular fitness programs Move it or Lose it going online.

The program, aimed at the elderly, combines body weight, free weight and chair exercises designed to keep our elderly population active and functional.

Suzana Talevski presents the program which also screens every Tuesday morning on Channel 31 at 8.30am.

"Being fit and healthy isn't just about weight loss or looking a certain way. It is so much more than that," the fitness presenter says. "It's about having a better quality of life, being more independent as you age and generally feeling good."

The program focuses on exercises that help us in every day function," explains Suzana who presents the program without fees.

 "For example core work, working with your abdominal muscles, will assist in getting up out of bed easier, it helps in sitting up properly and with greater ease. We need strong triceps and biceps to lift every day item such as grocery bags or to reach for something in the cupboard. It really is a pleasure to be able to reach so many through the television show and make a difference in those who need it most. It is very exciting to launch the program on line so even more people can access it not only in Australia but now right around the world.''

Ten episodes are now online and can be found on You Tube by searching Suzana Talevski

The tough love guide to gym etiquette ....IN PLAIN LANGUAGE

We’ve all been there before. We have all met them before. Maybe we have even been them at some point. Those people that seem to have absolutely no regard for anyone else expect themselves. But here’s the quick guide to gym etiquette in a bid to assist in minimizing “gym rage”.

By Suzana Talevski

·         Lack of personal hygiene

It really isn’t too difficult to find your way to the deodorant aisle in the supermarket. Familiarise yourself with its location pronto. Another big one here is the expelling of certain other body odours. Especially in a group fitness room where there may be minimal chance for escape by those around you…particularly for the instructor on stage who may be at the point where they need an oxygen mask.

 

·         Wipe off the equipment you just used

Although you may believe your sweat is a golden shine of fitness envy, the simple truth is most people won’t see it that way. Newsflash: No-one wants to bath in your fluids. It takes 10 seconds to wipe down the machine and keep the place a bacteria free zone.

 

·         Personal space

There is absolutely no reason at all to stand so close to someone that it looks like you are about to do the waltz together. If someone “pinched” your “space”, it really isn’t the end of the world. There have not been any scientific studies to prove that standing in “your” space will get you fitter, stronger, slimmer, etc.

·         Put your phone away

There is no reason for you to be staring at your phone for the duration of your work out. Unless it’s a medical pager or similar, there is every chance that you will survive the next 45-60 minutes with-out it. Be strong, you know it’s a fight you can win.

·         Dumping of equipment followed by loud grunting and then walking away

Breaking news: There is no magical gym fairy that will come and put all your weights back after you have used them. I’m sorry but they don’t exist. Do the right thing and do it yourself. Also, dumping your weights as hard as you can and grunting like you are doing a wild boar impersonation doesn’t necessarily demonstrate strength. Sometimes it just means the weights you are lifting may be too much for you and you’re on your way to injury-ville.

 

Yes we can go on and on but those who the top five results after an extensive survey (about as extensive as its gets when asking for input on Face Book)

Share this with your friends and let’s all have a happy and productive time at the gym.

 

Follow me on Twitter @SuzanaTalevski

 

Until next time,

Suzana xo

 

Taking it to the next level

You’ve hit a wall. Bumped your head on an invisible ceiling? It’s just not working anymore. What’s the difference between you right now and the image of a “better version of you” that you pictured when you started your fitness journey?

Let’s have a look at my Top 5 Training Tips for taking it to the next level of fitness…

1. Mix it up
Insanity: doing the same thing over and over again and expecting different results – Albert Einstein
Mr Einstein makes a very good point here and one that cannot be overlooked. Tweaking your workout can be paramount to reaching your goal. Make sure you have include both cardio and strength training in your program as both have different benefits and a well measured program means you will be getting the most out of yourself. If unsure about how to do that speak to personal trainer who will devise a program for you. Throw in something different to the mix, something you haven’t tried before. Body Combat? Body Pump? Indoor rock climbing? As long as you are building up a sweat and the heart rate is up, you are burning calories.

2. Change your diet
Unfortunately just because you go to the gym most days doesn’t mean you can shovel whatever you like in your mouth. Sadly it doesn’t work that way. Regardless of your fitness goals you must factor in your diet and the small changes you can implement today that will ensure you start seeing differences again. Aim for fresh and natural food products and reduce sugars and processed foods. If unsure speak to a dietician who will devise and map out the best eating plan that matches your workouts and lifestyle.

  Try and get outdoors as much as possible on days off from the gym and STAY MOVING!

3. Enter a competition or team sport
This way you have a goal other than “changing your body”. Preparing for a competition, whether it’s a marathon/fun run or a weight lifting competition, means you will be adjusting your routine for a specific purpose and you don’t have to come up with new challenges for a while. Team sports are great as you will be motivated by your team mates and will push each other to new and exciting levels.

 

4. Write it down
You could be missing something really simple in your approach to your daily life that is having a serious impact on hitting that next level in your fitness journey. Keep a journal for a fortnight and record everything you are eating, drinking, the amount of time exercising, how you are exercising (and when) and how your energy levels are performing at various times.

5. Hire a trainer
There’s nothing like a fresh pair of eyes to reinvigorate and shake up a routine. A personal trainer will keep you accountable for what you commit to and can be a great motivator.
Let’s face it, you are more likely to turn up and try something new if you know someone is there waiting for you, expecting you to turn up and you are paying good money for it.

That's from me for now. If there is anything you want covered fitness wise let me know via your comments below. Love you to hear from you.
Until next time,
Be the best you can be and take care xx

Getting fit with your best friend…in just 30 minutes!

By Suzana Talevski

Most of us are already conscious of the need to keep up with our exercise regime but what about the health of your pets?
Don’t they deserve the same level of care?
In this article we look at how both you and your dog can make the most out of 30 minutes a day and shake up the normal every day routine of a walk around the block.
The Health Promotion Journal of Australia reported that dog-owning families had only half the risk of childhood obesity compared to families without dogs.
Also interesting was researchers at the University of Western Australia have found that 70% of dog owners get at least 150 minutes of exercise every week, while only 40% of non-owners get an equivalent amount of exercise.
Here are some quick tips on how both you and your dog can get the best possible work out in 30 minutes.
Warm Up
Walk at a brisk pace to your nearest open parkland
Stair Run
Find a flight of stairs and run up and down with your dog for 2 minutes. Stop. Rest, rest for 30 thirty seconds and repeat 4 times.
Now your heart rate should be at a level where you and your dog are both burning serious calories!!!
Frisbee Fun
Now as this workout is about BOTH of you getting fitter there is a bit of a different twist on this one.
When you throw the frisbee you have to chase it too!!! Yep, it’s a TEAM EFFORT!! As soon as your dog as picked it up throw it again and as far as possible, really extend through those arm and back muscles and then recruit the leg muscles and make a run for it and race Fido to the Frisbee. Keep playing until you are almost breathless not until you feel “tired”. Have a 60 minute rest in between and repeat for 10 minutes.

Bike and Run
Now it’s your turn to make Fido keep up!!! Get on a bike and make your dog run along-side it. Now this may take some practise so make sure you are not going to be in anybody’s way or next to a river where you can get pulled into!!!

Make sure you both get adequate time for a cool down and stretch and a big bowl of water!!! Or maybe you can stick to the water bottle and leave the bowl for Fido!