3 tips for training smarter

Gone are the days where slogging out in the gym for hours on end was considered the best chance one had for optimum fitness and lean muscle tone.

 Research has shown it is more effective to train "smarter" rather than "harder." That sounds to me!

You would have noticed there are more and more fitness programs now that focus on the 30 minute format. Program such as Les Mills GRIT, CX and your floor based small group fitness sessions at your local gym.

Even your traditional programs such as Les Mills Body Pump and Body Attack are making the move to a shorter format, or at least delivering an option away from the 1 hour classes by introducing 45 and 30 minute formats of the programs

Here are my 3 tips for achieving the best results in a shorter time frame.

Use compound exercises:  The best compound exercises put dozens of muscles and multiple joints through a large range of motion. Consequently, they enable you to move more weight than isolation exercises which focus on just one muscle group. We are talking exercises like squats, dead lifts, bench press

Change it up: Muscles tend to get used to the same regime very quickly so cross train instead of doing the same thing over and over. It may be more effective to do 20 minutes on the rower at higher intensity than walking on the treadmill for 60 minutes.

Focus on Your Technique.: Never compromise your technique in order to lift heavier, jumper higher, run faster etc....doing so ensure you are on the fast track to injury.

And remember always consult your GP or fitness professional if you are embarking on exercise for the first time or are injured. 

Follow 3121 on Facebook at 3121 Fitness

Exercises for the over 60s: how to encourage older gym members to get up and moving!

Here is an article from the United Kingdom featuring my comments on training older clients.

Suzana Talevski, Fitness Instructor and Director of 3121 Fitness, adds: “Living longer means there is a need for living stronger, and many gyms around the world now have a wide variety of classes that seniors can participate in. Classes like Les Mills Body Pump, which focus on strength training by using lighter weights, can improve strength, balance, bone density and body composition, which are very important elements as we age.”

Full story here

Tiger discount for the rest of 2017 with your membership

The Premiership drought is over Tiger fans! Now it's time to return to your training and build your own premiership season with some serious goal setting before Christmas.

What ever you goal is 3121 Fitness is here to work with you to make it happen.

We have one on one sessions, group training or family packages available to suit.

We train outdoors and as they Tigers song goes... in any weather you will see us with a grin!

As a special all Tiger memberships receive 10 per cent of any training session. Contact us to discuss your requirements  and don't forget to give us a LIKE on Facebook 

                             Sizzle all day with just three Vitality Stretches

By Suzana Talevski, Director, 3121 Fitness

Endless energy is pretty high on most women’s wish list.

Whether you are a new mum, a high flying executive, student or even all three, boundless energy is one of our most seemingly unattainable goals.

So how to cope? Many times it with endless cups of coffee, a sugary treat in the afternoon or worse over eating or indulging in other unhealthy habits such as excessive drinking.

Here’s a different approach…how about giving  these three stretches a go? It’s a gentle and effective way to to improve your circulation and shake off any lingering tension or stress. Stretching creates mobility in the joints and causes the muscles to expand and contract more than they're used to, which forces more blood to flow through the body. Hold stretches for 45-60 seconds or more and try incorporating them into you day as often as neede4d.

Here’s my top three for releasing wonderful energy into your day:

 

1.    Spinal Flex/Camel Ride

 

 

Sit with legs crossed, holding on to calves or shins. Inhale and lift chest forward and up. Inhale and exhale as you round your spine, chin to chest. Start slowly and increase pace steadily. Continue for 3 minutes. This movement releases blocked energy in the spine.

2.    Outsrteched legs pose

Sit on floor with legs outstretched. With each hand, grab corresponding big toe. (Or grab ankles or shins.) Inhale and arch back straight and up. Exhale, bend down at waist, and lower head to knees. Inhale, arch back up and straight, exhale, fold down at waist. Continue this motion at a steadily increased pace for 1 to 3 minutes. Briskly folding forward and backward encourages energy to distribute itself throughout the body.

3.    Cobra

The cobra pose opens your chest to let your lungs take in more air.  To Cobra: Lie face down, legs straight, with the tops of your feet on the floor. Lift your chest, keeping your hands under your shoulders and your shoulders relaxed down (not scrunched up by your ears). Straighten your arms, if you can do it easily, but always keep your hips on the floor.

 

 

Fitness Tools Trainers Love

Hey guys, here a some pics of my column in the national Good Health magazine which came out today.

The topic is Exercise equipment the fitness experts love ....

3121 Fitness Packages

Thank you for visiting 3121 Fitness.

I am excited to share with you some of my fitness packages that I am sure will have something for all fitness levels.

Please do not hesitate to contact me here to find out more about the listed packages or how we can better tailor a package to suit your needs.

Small group training  - Strength

Need to build muscle/tone up or simply feel stronger than this package is for you.

Small group training - Cardio

If you're looking to increase your aerobic endurance than this one is for you. Burn fat and get back your energy.

Small group training - Combo

A mixture of strength based and cardio training. Burn fat and sculpt that body!

Pet FiT 

Give your best friend an extra lease on life with this program that will get you and your pet fit together while spending some valuable time together too.

Strong Seniors

A exciting class developed for those over 60.

Family Fit

Especially designed for families who want to get fit together and spend more time together.
 

*All sessions come with discounts for larger groups/seniors and students.

**Options of 30/45/60 minute sessions.

5 reasons why sports drinks are not helping you!

Hey guys!

Here is my piece as featured on the Where the Wild Things Are website and social media channels. http://wherethestyledthingsare.com/sports-drinks/

From the website:
As asked by you, I have been working with a few health and fitness professionals to bring a range of answers to a lot of questions around the world today. Suzana Talevski from 3121 Fitness, has taken over the blog today to discuss sports drinks and how they won’t help your performance in the gym…

Suzana Talevski is a television fitness presenter and a Les Mills Body Pump instructor. She is passionate about real and affordable access to health and fitness and education around active living choices.

Fitness Tip: drink more water!

Unless you are an endurance athlete, “sports drinks” may contain very little benefit to the average fitness fan. In fact it may actually be harming your chances of reaching your fitness goals and here’s why…..
1.   Performance
There is debate about the use of sports drinks for performance enhancement because study results are mixed, but some evidence does show that the caffeine in many carbonated drinks may have positive benefits for endurance athletes. This is because caffeine may allow your body to burn fat for fuel, delaying the use of muscle glycogen, which allows for a longer exercise session; however, these benefits do not appear when consuming carbonated drinks for short bouts of exercise.
2. Bloating
Carbonation causes many people to feel bloated, particularly if consumed quickly or in large amounts. Drinking sports drinks causes excess air to build up in your stomach, resulting in bloating. Being bloated is likely to make exercise more difficult because that full feeling interferes with efficiency and may slow you down. In addition, that air in your belly may cause you to burp, creating more discomfort that may hinder your performance. Stick with water.

3. Lowered blood sugar
While sugar is likely to give you an initial rush of energy, the spike and subsequent crash in blood sugar may leave you feeling weak and tired, which will interfere with the benefits of exercise.
4. Weight
Working out regularly is a great way to control your weight, both for loss or maintenance; however, drinking large amounts of sugary/sports drinks, which are often high in calories, may interfere with this process and counteract the benefits of your exercise. To lose weight you must burn more calories than you consume, and many people forget to factor liquid calories into their daily totals.
5. By the numbers
Some drinks contain up to 16 spoons of sugar per bottle/can. To burn these calories you would need to:

• Walk for 1.5 hours
• Play a team sport like basketball for 1 hour
• Ride a bike at moderate speed for ¾ hours
• Jog for 45 minutes

Thank you for the guest post Suzana…In conclusion, I (Adelle) want to give you a few alternatives to sports drinks, one being after you work out – protein at it’s finest, look at a powder protein mixed with milk, or almond milk works, not to mention good old fashioned water but make it easier to drink by squeezing some orange lemon or lime in there.

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!

A special insight into the world of fitness by Les Mills Superstar Bevan James Eyles!!!!

If you have ever wondered what it takes to make it in the fitness world this video is for you. It will inspire you, motivate you and get you thinking differently about what fitness means to you.

I interviewed Les Mills International Instructor Bevan James Eyles in this very frank, open and honest conversation which is really a must see for all instructors whether you are new or have been doing it for a long time.

Even if you are not an instructor this video has something for you too...trust me...you don't want to miss this!!!!

Check it out on my other Blog LM Australia Rockin' AKL....

WATCH BEVAN RIGHT HERE!!!!!!!!!!!

Strength training....what's the real story?

As the Fitness Columnist at 3000 Melbourne Magazine I was asked to write an article on strength training and  some of the most common questions asked on the topic.

This is one of my favorite columns I have produced for the magazine as it is a topic I feel passionate about.

As a Body Pump instructor I often get new comers concerned about "bulking up" if they don't stick to a strictly cardio fitness regime.

Here is this article we look at that question and more such as "what impact will strength training have on my joints?" "Should I eat before I train?" And more!!! Check it out!!!

READ UP ON STRENGTH TRAINING MYTHS HERE  

Winter Motivation Tips

Is the strong winter chill preventing you from getting your daily exercise dose?

Or is winter just a really good excuse to stay in bed???

Don't let the cooler months derail your exercise routine.....do this and you will have to work three times harder to catch up once the warmer months start reappearing...

In the May issue of 3000 Melbourne Magazine we looked at some good ways of staying motivated in winter!!! 

Read the winter tips edition right here!!!!!!

When should I exercise for the ultimate calorie burn?

In my May article for TrainingTips.com I look at another very popular fitness question.....

When Should I Exercise for the Ultimate Calorie Burn?

Ever been to the gym super early because your instructor told you that you burn 20 or 30 per cent calories more at 6am than 6pm? Were they telling the truth?

READ THE ARTICLE HERE AND FIND OUT!!

Will Cycling make my thighs look big?

Cycling Myths explored and explained

One of the most common questions you will get as a fitness professional has always been “will cycling result in big bulky thighs?” The question is more common from women who are looking to build lean muscle tone as opposed to “big legs”.

To answer this question we begin with Les Mills Group Fitness Coach Tony Ball who has had more than his fair share of answering this question. Based in Auckland, New Zealand, Tony is internationally certified in a number of Les Mills programs including RPM.

RPM™ is the Les Mills indoor cycling workout where you ride through hills, flats, mountain peaks, time trials, and interval training.

Pic: Tony Ball with Trainingtips.com writer Suzana Talevski

Tony’s opening comment to my question automatically put thing in perspective.

“As opposed to what, not doing any exercise, eating donuts, and suddenly discovering you can’t fit in your jeans?”

“The simple answer to this question is ‘NO’,’’ says Ball.

But this isn’t just a general throwaway comment, Tony knows what he is talking about because he has been on both sides in the fight to fitness.

“I am a guy; I personally lost 23kg in weight and 27% bodyfat in my first few months of doing RPM, and have maintained my weight within 2-3kg for the last 4 years since. I have never been leaner in my life, even when I used to run when I was younger, and I attribute this mostly to RPM. I noticed changes in my legs, more toned, no soft flabby bits,” says Ball.

RPM is primarily about cardio training, with using resistance to keep the muscles engaged to burn more calories resulting in strength benefits.

 “As a lady you don’t have the same testosterone as a man, the hormone that helps to add ‘bulk’ to muscle. You may find that your legs tone, as you start to lose body fat and your muscle starts to show, but to actually look like ‘Ursula’ from the Russian Olympic weight lifting team, it’s just not going to happen,” says Ball.

Ball says by using High Intensity Interval Training (HIIT), it can get a bigger effort, in a short amount of time, and the smart use of resistance in RPM, has been shown to burn calories for 4-6 hours after a class.

“In fact studies have shown that ladies who cycle tend to lose fat from their guts and lower bodies, so it can actually make your thighs look thinner.

 To ‘bulk’ these muscles, you would have to lift heavy weights, in the gym doing multiple sets and reps.

Other things to consider, while exercising; are your nutrition, how much sleep you get, hydration and your reason for getting in shape.”

Melbourne cycle instructor Nicolette Ceppellini agrees that cycling is not an instant route to getting the bulky legs many women fear.

“If you are reducing fat while adding muscle, you will achieve leaner, more shapely legs,” she says.

“If you are training but not eating right that's what will make you bulky as you'll have excess fat covering your developing muscles.”

Pic: Cycle Instructor Nicoletta Ceppellini

Ceppellini says rather than giving you bulky thighs resistance will improve strength and longer periods in the saddle will also improve endurance

“It's fun and a good thing to do for any fitness level- as the resistance level is up to each individual. Stay safe, set up correctly and use resistance.”

So there you have it guys. Myth debunked. Now get on your bikes!!!!

Get toned and fit around the house

Does the thought of housework or any general work around the house leave you feeling somewhat uninspired? If the answer is yes, then this will change the way you think about your “dreaded” chores forever.

What if I told you it could actually be fun AND you would be building lean muscle tone? Well it’s true…and it's all in my latest column for 3000 Melbourne Magazine

READ HERE

Get Ready for Easter 2014!!

Chocolate bunnies. chocolate eggs, chocolate chickens, chocolate  EVERYTHING...chocolate EVERYWHERE!!!!! Calm down, take a deep breath and relax...I've got your complete guide to surviving this Easter with a good dose of fitness and treats!!! Yes, you can have it all!! Just don't eat it all!!

Take a look at your guide to a guilt free Easter
http://trainingtips.com/guide-guilt-free-easter-chocolate-fest/

Now go get those bunnies!!!!!

Les Mills Body Pump or CrossFit...which one is for you?

Hi guys,
Posting a link to my latest article at Training Tips. In this article we look at the hot topic of whether Les Mills and CrossFit can co-exist peacefully along side each. We also look at which program is best for you and why.
We have excellent talent joining me on this feature with Les Mills International Trainer Mid Thomas and Aussie Fitness Superstar Natalie Vulic.

Read Article Here

Until next time stay STRONG, Stay SEXY!!!!

Suzana xxoo