Workouts & Training Programs

Author: Vincent Hoffman (page 2 of 2)

8 Health Upgrades to Reach Your Health Goals

Each of us has different desires and goals in life. One of the most common desires among people is to have good health. People have different reasons to long for good health (like fitting into clothes we like, preventing diseases, increasing their life span etc.).

When people achieve their health goals, their self esteem increases and they are happy that they are independent and can do their chores without assistance. To attain their goals people employ different ways.

While some people go on crash diets others prefer to sweat it out in the gym. There are some others who opt for easier ways of losing weight like taking medicines and opting for surgeries. Here are some ways by which you can achieve your health goals.

Set your goals

Try to figure out why you’re not happy with your health. Identify you’re health goals and work towards them. Set your targets keeping in mind your busy schedule and lifestyle. See that your targets are sensible, practical and attainable in the time you’ve set for yourself.


Inspire yourself

Encourage yourself to work towards achieving your health goals by thinking of the advantages you gain by being healthy (like wearing the clothes you like, preventing diabetes, obesity, arthritis, blood pressure, heart disorders etc.).

Identify the reason for your weight gain

Before you start your weight loss, analyse your daily routine and try to figure what are the causes of your weight gain. Is it diet or is it lack of physical activity etc. Once you identify the causes of weight gain, try to alter your lifestyle to achieve your health targets.

Begin your day with a healthy breakfast

A healthy breakfast will keep you fresh and alert during the day. It will keep you full during the day and will prevent you from binging on calorie laden snacks.

Monitor your diet and calorie intake

Try to have 5-6 small meals a day rather than having 3 heavy meals. Introduce low fat dairy products, fresh vegetables and fruits in your diet. Including fibre rich foods in your diet will keep you full for a longer time and will help in weight loss. Avoid alcoholic drinks. Keep away from foods that have high sugar and fat content. Drinking plenty of water will not only keep you hydrated but also make you feel full.

If you have food cravings and have difficulty avoiding them then try to balance it by increasing your workout on days that you give into your food cravings

Workout regularly

Exercising will help you burn your calories faster and give you visible results in a shorter period of time. In order to lose weight it is important to plan your exercise regime and stick to them. You could also get an exercise partner which would make working out fun and at the same time both of you could keep an eye on each other. When you start with your exercise routine you should set realistic targets and try to achieve them.

In order to lose weight you could join a gym. If you don’t like to go to the gym find some other form of physical activity that you would enjoy doing which at the same time would help you lose weight. A 30 minute walk or jogs are excellent ways to lose weight. Swimming, Karate and dancing are other form of physical activity which would help in weight loss. Jumping jacks, squats, lunges, crunches, yoga etc are excellent exercises for people not liking to venture out of their homes. Weight training would also help in losing your weight. Engaging yourselves in sports will also aid in weight loss. Increase the time of your exercise regime gradually for better results.

Prepare for lapses

One has to make many sacrifices to lead a healthy lifestyle. It is natural to get tempted and give into your cravings once in a while. If you are not able to stick to your weight loss program, try to identify the reason behind it and find a solution to it. Keep a positive attitude and don’t give up unless you achieve your goals. Reward yourselves with treats when you achieve your targets. This would make you feel happy and motivate you to strive harder to achieve your goals.

Good health is essential to fulfill your other commitments. A healthy individual can take care of his/her family, work and other social commitments better. A healthy life style not only helps our organs to function better but also provides us with psychological benefits (like reduces fatigue and stress, reduces risk of depression etc.). So adopt a healthy lifestyle and enjoy a long and happy life.

Boot Camp Balmoral – How to Reach Your Weight Loss Goals

One of the most common New Year resolutions people take is to lose weight. Though many people set goals for themselves, they find it difficult to follow through and are not able to achieve their goals. Here are some points you should consider when you are trying to achieve your weight loss goals.

Put your goals on paper

It would be a good idea to put your goals on paper (like want to lose 10 pounds, want to lose 5 inches etc.). This will act as a reminder for you. You could also keep a track of your achievements by writing down how close you are to your goal.

Monitor your lifestyle

Go over your daily routine and identify the causes of your weight gain. Gradually make changes in your lifestyle to attain weight loss.

Think about the results

Motivate yourself by thinking about the results of your weight loss program. Remind yourself of the advantages of weight loss. This will prompt you to work harder and stick to your goals.

Stop justifying your slip-ups

When on your weight loss program, if you cheat on your diet and happen to slightly increase your weight, don’t get disheartened. Instead take it in your stride and continue to follow your weight loss diet. On occasions where you find it difficult to devote 30 minutes at a stretch for exercise, split your workout into three parts of ten minutes each, instead of avoiding exercise altogether.

Treat yourself occasionally

It is a good idea to treat yourself to your favourite meal when you have lost some weight or inches. This will make you happy and encourage you to work towards your goal.

Plan your diet

People aiming at weight loss should closely watch their diet. Experts advise people to eat small meals 5 to 6 times a week. For example, you could have some nuts or fruit between your breakfast and lunch. Keep your dinner light.

Include fresh fruits, vegetables and low fat dairy products in your diet. Avoid processed and deep fried items. Keep away from alcoholic and aerated drinks. Substitute them with water or lime juice. Stop using cheese and butter for cooking.

People who love sweets should try to eat a fruit instead to satisfy their craving for sweet. Avoid foods that are rich in fat and sugar. Include foods that are rich in fibre and protein. These are difficult to digest and keep you full for a longer duration. Drinking sufficient water is also very essential. Water not only keeps your body hydrated but also keeps you full. As a result, you tend to reduce your food portions.


Diet and exercise go hand in hand as far as weight loss is concerned. One of the major reasons for weight gain is the sedentary lifestyle that people lead. Some form of physical activity is essential for weight loss. Different exercise forms like cardio, yoga and boot camp that help in weight loss are discussed below.

  • Cardio exercises are an excellent way to lose weight since they burn more calories at a time. You can burn more calories simply by increasing your workout duration or by making your workout more intense. Some examples of cardio exercises are walking, jogging, running, swimming, cycling and aerobics. A 30 minute cardio workout daily will help you attain your fitness goals
  • Another effective way of losing weight is practising yoga. The yogasanas increase your body’s metabolic activity and help in reducing your weight. Breathing exercises which are part of yogasanas help in burning fat cells. They also help in increasing the strength of your muscles and toning your body. One of the most effective yogasana is “sun salutation”. Practising yoga is one of the best ways to remain fit.
  • A boot camp is a type of physical activity which is generally based on military style training. These workouts help in weight loss. A boot camp Balmoral will rejuvenate you and also help you attain you weight loss goals. The physical activity planned as part of a boot camp Balmoral program is carried out as a team. Each workout is different and fun to do. The boot camp starts with army drills like squats and push-ups and get difficult as the workout progresses. In addition to weight loss, a boot camp Balmoral can also help in increasing your endurance and correcting your posture.

Apart from these, dancing, martial arts etc. are also effective ways that will help you in losing weight.

Determination and a positive outlook will help you achieve your weight loss goals.

Best Tips to Shed Fat and Keep it at Bay

Ever wondered why you did not fit in to Rip Curl’s new mini skirt or found yourself borrowing Dad’s Billabong tee as opposed to your own? Thing is, you never remember overeating. Thing is, you recall gaining another dress size. What most people fail to realise is that gaining weight is a slow and steady process. The shedding of fat too, is an equally slow, steady and tedious process.


Yes, you have heard the sentiment, only hundred and one times before. It is insufficient for one to purely maintain a healthy diet or even indulge in occasional crash diets. It is also important that you exercise regularly in order to maintain good metabolism and in the long run, a healthy lifestyle.

Exercise also guarantees farewells to those extra kilos. If you new to the whole weight loss game, two words of advice: start small. Begin your routines with a few minutes every day or every other day, or regularise a pattern to suit your work schedule.

Eat More

So how is it possible to lose weight be eating more? Well, by having six to seven small meals a day as opposed to three square meals.

Well, how do a few small meals help? The key lies in consuming food to satiate an immediate hunger. This leads to smaller portions and regular intervals between meals thereby ensuring that you do not eat plates full of food morning, noon and night.

Eat more protein. Protein is one of the most vital nutrients and, if you didn’t know, it fills you up first and fast. The next time you serve a plate of food, remember to go for the meat. This way you will not only eat less food but also stay away from the all-fattening carbohydrates.

Eat Home Cooked Meals

You might be surprised, but eating at home has more to offer than saving money. What’s more, food prepared indoors always has far less or none food additives in comparison to food sold at restaurants and consequently, healthier.

Drink More

Known as the wise man’s drink, water is the best drink anyone could indulge in. Too much of it would be problematic for some, but it is advised that an average individual drinks approximately 2.5 litres of water a day.

The benefits of water are many. Firstly, water accounts for nearly 60 percent of your body weight. Secondly, having a glass of water before each meal is a good thing because it occupies space in your stomach that may have been otherwise substituted by food.

Friends with Benefits

Friends are more than just shoulders to cry on and individuals with peer-knowledge. Friends are also pivotal in the weight-shedding process. Next time you want to sign up for the new personal training programme down your lane, take your bestie along. Boot camps and personal training sessions are made more fun when there is someone else for company and complaining.

Stay away from Low-Fat

Be warned: Devondale Slim might mean less fat but it also makes you lazy. Interestingly enough research shows that consuming low fat or non-fat food makes people shun exercising. Word of advice: continue consumption of full cream or low fat dairy products – since there is no difference – and also continue with the regularised patterns of exercise.

Lose Technology

Modern day technology is one of the key reasons that the fat you shed is not kept at bay.

The television was once called the “idiot-box” for a reason. The present generation substitutes the internet for a reason and content is one of them. However, besides the overdose of non-knowledge that is imparted through the television, food and the device has a negative social correlation.

Are you familiar with the phrase, “couch potato?” Yes, the television and food bring that tag too. Furthermore, the stereotypical couch potato is not a pretty sight and shows no signs of shedding the kilos we call fat.

Furthermore, using mobiles, computers, tablets or any other device that is primarily out there to entertain keeps people away from the main objective of food – nutrition and to some extent, bliss. The main cause for concern arises when most people are not aware of the nutrients that the plate in hand comprises. This also leads to food not being savoured and ultimately, the essence lost.

How to Compare Bondi Personal Trainers to Choose the Best One?

Contrary to popular opinion, personal fitness trainers aren’t just for marathon running athletes, sports figures and action movie heroes and super models. It is not just a figure/physique conscious dumb bimbo or muscleman who chooses to hire the services of personal fitness trainers to sculpt their bodies.

Even ordinary men and women call on professional and certified Bondi personal trainers to address personal health issues, to lose weight, to build muscles or to get back in shape. However, before signing up for a personal fitness trainer, you need to consider a few things to compare between candidates and select the best one.


When choosing a Bondi personal trainer, you must look at the candidate’s education and training. It is best to hire a personal trainer who has a minimum of a graduate degree or diploma in sports science, fitness training, physiotherapy, sports conditioning, sports medicine or a related field.

Additional training and certification in tai chi, martial arts, reiki, diet and nutrition, Pilates, yoga or boot camp should be considered an additional advantage.

Whatever education and training your shortlisted Bondi personal trainers may possess, they must have successfully completed an accredited and government recognized course from accredited national or internationally recognized institutions.

They should also be certified by a government recognized agency.

Stay Away from Online Certificate Holders

There is one more thing you need to be aware of to separate the grain from the chaff. There are many unrecognized, private institutes offering 6 week or 3 month online personal training courses.

Candidates have to correctly answer a few multiple choice questions to get their diplomas or certificates online. You need to understand that fitness training is one subject that cannot be taught properly over the internet through an online course.

Anybody and everybody can get hold of an online fitness training certificate without knowing anything about fitness training. You need to ask yourself if you are ready to trust such a person.


Apart from recognized credentials, degrees, diplomas and certifications, the other thing that counts while selecting a capable Bondi personal trainer is experience.

A graduate personal fitness trainer has to successfully complete his internment to get his degree or diploma. But it is also necessary that a personal fitness trainer possesses at least a year of experience working with different clients.

Ask your potential personal trainer about his years of experience, the kinds of clients he has worked with, whether he is comfortable with fitness boot camp training, if he has any experience in training geriatric clients or kids or pregnant women or clients with special needs.

Also ask for a list of references and contact previous clients to obtain first hand feedback about the quality of fitness service offered by your chosen trainer.


It is the job of any personal trainer to improve your heart health and immunity, make you lose weight, sculpt your body, build muscle strength, balance and coordination, enhance your stamina and endurance and make you feel 100 percent fit.

However, if your trainer does not share your expectations and fitness goals, you will find it difficult to work with him or her. Bondi personal training that you choose, should be compatible with you and your needs, he or she should understand your body type and your physical limitations and should never make you work out beyond your breaking point.

It also helps if your personal trainer is an understanding person. For example, working women who have to juggle a career with kids, family, household chores, domestic responsibilities and running errands, hardly have any time for themselves.

They need an understanding personal trainer with whom they can share a great rapport and who understands the daily stresses a working woman goes through.

Customized and Fun Health And Fitness Program

Anybody can work out in the gym blindly, for years, without getting satisfactory results. That is why, after a point of time, fitness conscious individuals gravitate towards personal fitness trainers who can provide a one to one training.

Personal trainers you want to work with should sit down with you and listen patiently to your requests, your fitness goals. Then your trainer will chart out a tailor-made, customized program for you based on your age, sex, body type, medical conditions (if you have any), physical limitations, fitness requirements and lifestyle.

our fitness guru should incurporate a variety of workouts and exercises to make your training program fun and enjoyable.

For example, instead of subjecting you to long and tiresome hours of boring cardio, your fitness trainer can incorporate water/hydro resistance exercises to alter the monotonous routine. You can also ask your Bondi personal trainer to help you overcome fitness plateaus and help you out with your diet and nutrition. View website for more information.

Rhinoplasty Procedures

Plastic surgery for cosmetic reasons today is no incredbile news, and certainly, rhinoplasty procedures to remove blemishes or to change contours on your nose are like a dime a dozen these days. Cosmetic plastic surgery operations like remodeling the nose through rhinoplasty are among the most common, right up there with oroplasty to remold the external ear, blepharoplasty to remove excess skin and fatty tissue from eyelids and the eye area, and of course, face-lifting, which is all about procedures to remove the signs of aging, such as wrinkles and such.

Rhinoplasty is usually performed by either a head and neck surgeon (an otolaryngologist), maxillofacial surgeon, or plastic surgeon in order to improve the function or the appearance of the nose by reconstructive or cosmetic surgery. In case you are looking on some website procedures or professionals who can help you with the procedure, rhinoplasty also goes by a number of common names like “nose reshaping” or “nose job”.

Rhinolasty procedures include actual open or close surgery in which general or local anesthetic is used. Considering how extensive the procedure often is, and the risk to the patient, surgeons generally prefer to go the general anesthetic route in the best interest of everyone. When the surgey is being carried out for the first time, it is called primary rhinoplasty, while the second time around is referred to as revision or secondary rhinoplasty. The second time, more caution has to be taken to ensure that the procedure is never necessary again, so the patient doesn’t get hurt.

Nonsurgical rhinoplasty is often desired in some intances, seeking to reshape the nose using injectable substances rather than actual surgery. This is doable as an outpatient procedure, and most times anesthesia is not required. The outcome of the procedure, either surgical or non surgical, has to depend on a number of factors, including the desires of the patient, the medical necessity, the patient’s medical history, chances and risks of health complications, the actual procedure used, and naturally, the skill of the surgeon.

Rhinoplasty can be performed to meet aesthetic goals or for reconstructive purposes to correct trauma, birth defects or breathing problems. It can be combined with other surgical procedures such as chin augmentation to enhance the aesthetic results. It can be whatever you want it to be.

So, you still want to undergo your rhinoplasty procedures?

Ice Anti Wrinkle Creams And Your Wrinkles

There are a variety of anti wrinkle creams that can be used to fight wrinkles. But sometimes it’s a problem choosing what’s right for you. If care is not taken you may end up over spending. This can be such a problem remember that you will likely be working with a budget, spending hundreds of dollars on creams that will not work sure sounds like a nightmare.

One way to go is to get anti wrinkle creams that are affordable yet effective. You can go for iced anti wrinkle creams. Ice anti wrinkle creams are normal creams that look like the normal anti wrinkle creams. The only difference is that they have ingredients that are very powerful.

And for many experts iced anti wrinkle creams are likely to produce longer lasting results. They normally have a greater concentration of more potent doses in a package, be it a tube or jar.

Always look for anti wrinkle creams that possess strong anti wrinkle fighting ingredients. But for you to do this you have to know what these ingredients are. Iced anti wrinkle creams can pack some of these ingredients. We are talking of powerful ingredients like palmitoyl, pentapeptide three and palmitoyl oligopeptide.

This is just a few among many others. This ingredients work on the look of your skin to make it look healthy. They also help them to acquire a special beautiful quality. Now without the presence of these ingredients in a product it is recommended that such products be avoided.

This is because without those ingredients the product will just be ordinary and plain skin moisturisers. But if you want far reaching results you need the ingredients mentioned above.