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August 23, 2021
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The successful way to restart healthy eating habits in lockdown
Hands up if you have been overindulging a little since lockdown?
Now, keep it up if you have been skipping a few too many workouts, instead opting for more doona time each morning?
And nod your head if your clothes are starting to feel a little tight?
The good news is that you are not alone – difficult times both emotionally and psychologically can make it more challenging to find the motivation to eat well, while physical limitations can mean that many of us are moving far less than we usually would. So, if you are keen to reverse this cycle before a couple of kilos on the scales becomes a lot more, here are some effective ways to get your diet back on track, even in lockdown.
RELATED: The best snacks to eat when you are working from home
Recruit your crew
One of the most powerful influencers over human behaviour is other humans. Specifically, human beings like those we spend our time with. This means that if your partner, children or flat mates are committed to eating healthy foods and exercising you are much more likely to as opposed to living with people who have a preference for fast food eaten in front of a screen. This also means that seeking out others to join you literally or virtually on any new diet and exercise program will mean you’re much more likely to remain committed to the program and achieve the results you are looking for long term.
Make a meal plan
Planning our meals takes away the temptation to go rogue; it facilitates meal preparation and shopping in advance and it frees up a whole lot of time and energy when you do not have to constantly be making decisions about food and meal choices. At this point in lockdown, it also creates an opportunity to seek out and try new calorie-controlled meals to help make meal times a little more exciting. Even better, if you are not confident writing your own weight loss meal plan, you can always consult with a dietitian online to point you in the right direction.
Go light at night
A simple and extremely effective weight loss principle is to keep the last meal of the day light – think a controlled portion of grilled fish, prawns or lean meat or chicken teamed with 2-3 cups of brightly coloured veg or salad.
Simply bulking up the low-calorie portions of salad, vegetables or soup instantly reduces your overall calorie intake, without you feeling like you are on a diet at all.
Supercharge the veggies and salad
The best diets are diets that require you to eat more food for fewer calories. Here, you do not feel restricted, are kept full and satisfied whilst also losing weight.
To kickstart your lockdown diet regime and kick off a few kilos quickly, all you need to do is seriously increase your intake of salad and veg every day. Think a fresh vegetable juice each morning; or a side of tomatoes, spinach and mushrooms with any warm breakfasts. Add a whole salad or soup to your lunch meal. Make a concerted effort to munch on extra salad vegetables such as carrots and capsicum as part of your snacks and add at least 3-4 different vegetables to your evening meal.
Not only will consuming the extra fibre aid digestion, but you will feel lighter and eat fewer calories when you include this much low-calorie salad and veg bulk in your diet.
Factor in a meal off
Another secret to keeping motivated on any weight loss program is to factor in a meal or two off your program each week. A meal off your program gives you something to look forward to each week; you can factor in any special occasion eating and it is a whole lot easier to be compliant with a program when you are not feeling overly restricted. Examples of meals off include a take away meal, dessert or a few drinks over the weekend.
Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.
READ NEXT: Exactly what 100 calories of your favourite chocolates looks like
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From Coach to Student of Physical Therapy
As a coach or personal trainer, you are limited by your knowledge and skillset. Therefore, certifications are suitable; however, one could become too heavy-handed and lose sight of their focus.
The purpose of this article is to give insight into why I chose to go into physical therapy in contrast to obtaining more certifications.
Read From Coach to Student of Physical Therapy at its original source Breaking Muscle:
http://breakingmuscle.com/fitness/from-coach-to-student-of-physical-therapy
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August 22, 2021
Why Athletes Hate the Jerk Lift
Hello there, it’s Oleksiy Torokhtiy speaking. You may recognize me from my participation in weightlifting sports for more than twenty years. For ten of those years, I was an active member of the national team from Ukraine.
Read Why Athletes Hate the Jerk Lift at its original source Breaking Muscle:
https://breakingmuscle.com/fitness/why-athletes-hate-the-jerk-lift
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5 Pool Workouts to Do When It’s Hotter Than Hell
It’s tempting to view a backyard swimming pool solely as a place to float with a beer in hand (might we suggest one of these stellar summer brews), but even the smallest backyard varieties can provide challenging pool workouts for both serious and recreational swimmers.
A lot of exercises you do on land can be performed in the water. The movements become more challenging because the water resistance—while being less stressful on the joints—puts more force against your body to work against.
Competitive swimmers often turn to dryland training—traditional conditioning and weight room work performed out of the water to complement their swim training. That provides a change of pace and a respite from the water. But for athletes who don’t swim for training purposes, the water can provide similar benefits in terms of breaking the monotony of the gym and complementing traditional strength and cardio training.
Here are five pool workouts perfect for a heat wave.
5 Killer Pool Workouts That Aren’t Just Swimming
Workout No.1
How to do it: Repeat until you reach 20 minutes total for the workout.
A. Knee Hug x 10 each side
How to do it: Standing in chest-deep water, lift your right knee to your chest and grab below your knee with both hands. Pull your right knee as close to your chest as you can as you squeeze your left glute. Return to standing and repeat on the other side, alternating each rep.
B. Lateral Lunge x 10 each side
How to do it: Stand with feet shoulder-width apart. Step out to the right, keeping your toes pointed straight ahead and feet flat. Squat by sitting back and down onto your right leg. Squat as low as possible, keeping your left leg straight and holding the position for two seconds.
C. Wall Kicks x 30 sec.-5 min.
How to do it: These might produce a flashback to childhood swim lessons, Grab the gutter or wall with both hands, your body flat against the surface of the water. Begin with 30 seconds of moderate kicking. Be sure to point your toes and flex the ankles. The kick should be at the surface of the water. Alternate between 30 seconds of moderate kicking and 30 seconds of sprinting, building up to 5 minutes. For a greater challenge, place your face in the water for 10-second intervals.
D. Bobs x 20 or as many reps as possible in 1 minute
How to do it: Stand with feet shoulder-width apart in the shallow end (water should be 3- to 4-feet deep). The taller you are, the deeper you’ll need to wade. Lower your hips back and down until your thighs are parallel to the bottom of the pool—back straight, core engaged. Jump, exploding from the ankles and quads. Land in the starting position. This is the same mechanics as a squat jump on land.
E. Pool Pushups
How to do it: Stand facing the edge of the pool with your hands on the wall with hands shoulder-width apart. The water should be deep enough that your feet are not touching the ground. If you’re in a shallow pool, bend your knees so you’re not touching. Push off the wall and ascend vertically out of the pool for a set of 20 or as many reps as possible in one minute.
Submerge to cool off for a 30-second break.
Workout No.2
How to do it: Repeat until you reach 20 minutes total for the workout.
- Swim x 100 yards
- Pillar March x 30 seconds, work up to 1 minute: From standing, lift the knee and foot of one leg as you lift the opposite arm. Drive your foot to the bottom of the pool as you lift your opposite foot and knee and the other arm. You can remain in the same standing position or move across the pool.
- Lateral Lunge x 10 each side
- Bobs x 20
- Swim x 100 yards
- Pool pushups x 20 or as many reps as possible in one minute
Submerge to cool off for a 30-second break.
Workout No.3
How to do it: Repeat until you reach 20 minutes total for the workout.
- Knee Hug x 10 each side
- Pool Pushups x 20 or as many reps as possible in one minute
- Lateral Lunge x 10 each side
- Dips x 20: Position yourself with your back to the wall, gripping the edge. Lower yourself slowly and push back up in a controlled manner.
- Bobs x 20
- Split Squats x 10 each side: Step out into a lunge. Lower your hips by squatting back and down. Without letting your back knee touch the bottom of the pool, drive your weight back up with the front leg.
Submerge to cool off for a 30-second break.
Workout No.4
How to do it: Repeat until you reach 20 minutes total for workout.
- Pillar March x 1 minute
- Lateral Lunge x 10 on each side
- Swim x 100 yards or 2 minutes of wall kicks
- Pool pushups x 20 or as many reps as possible in one minute
- Split Squats x 10 each side.
- Dips x 20
Submerge to cool off for a 30-second break.
Workout No.5
How to do it: If you’re a more advanced athlete, extend the distances of both the swim and run. Be sure not to run on the pool deck. This workout will build cardio endurance. Plus, even though running does not typically follow swimming in a triathlon (other than running to the transition area), such back-to-back training and transition work is good preparation for multisport competition.
- Swim 100 yards, then exit pool
- Put on sneakers and run half a mile
- Kick off your shoes and get back in the water to repeat the next round
Repeat three times
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
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Collingwood captain Scott Pendlebury open to moving to another club to coachPendlebury wants to finish his career at Collingwood. (Photo: Jason McCawley/AFL Photos/via Getty Images)
Scott Pendlebury’s future with Collingwood is up in the air after the Magpies captain revealed he’d be open to the idea of moving to another club if the opportunity involved coaching.
The 33-year-old is currently uncontracted and is in talks with Collingwood to try and reach a deal to ensure he stays at the club where he started his AFL career.
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Collingwood has offered Pendlebury a one-year contract but he would prefer at least a two-year deal with an option to pursue coaching later down the line.
“We’re trying to work through something at the moment,” Pendlebury told Triple M on Sunday.
“There’s an offer on the table, which came last week.
“If I sign with Collingwood, at this stage it’s a one-year deal (for 2022).
“I’ve been talking to our football club for about a week now and I think something will get done reasonably soon.”
While insisting he “really wants to be a one-club player”, Pendlebury said he has ambitions to become a coach but would ideally like to do his coaching apprenticeship at a club other than Collingwood.
“We’re trying to work through the best thing for both parties.
“When you get to this age you are slightly lower on the priority list than the young guys and finding a new coach.
“I do have ambitions to coach, I’ve said that, and I think I’ve said I’d like to step away from our football club (Collingwood) and just get some experience elsewhere because ever since I was 17 all I’ve known is this football club.
“But I’ve been on record saying I really do want to be a one-club player.
“Hopefully we nut something out soon … but if they want to offer me future coaching gigs for a couple of years’ time, I’ll have a look at it.”
Pendlebury hasn’t played since he suffered a hairline fracture in his leg in round 19 against Port Adelaide and will likely miss a chunk of next season as well.
The Magpies finished second last on the ladder after they lost by 38 points to Essendon on Sunday afternoon.
St Kilda great Leigh Montagna believes it would be “soul-destroying” for Collingwood if Pendlebury didn’t finish his career at the club where he won the 2010 premiership.
“It would be soul-destroying if Pendlebury was to leave and we don’t think that would be the case and we hope not,” he told Fox Footy’s First Crack.
“They’ve finished second last and I still think it’s going to get worse before it gets better for the Collingwood football club.
“For me, it’s not an overly enticing list to look at, at the moment. They’ve got a lot of work to do.
“That would be soul destroying. You need to keep your spiritual leader, your best player — probably one of the all-time great players at the club.
“There might be some players they might want to move on but not Scott Pendlebury, you couldn’t do it.”
Comments Off on Collingwood captain Scott Pendlebury open to moving to another club to coachPendlebury wants to finish his career at Collingwood. (Photo: Jason McCawley/AFL Photos/via Getty Images)
August 21, 2021
Reducing High Blood Pressure With Isometric Resistance Training
A new study looks the specific mode of exercise for managing high blood pressure, isometric resistance training (IRT). So, let’s start with what is IRT? It is a type of strength training.
You may be familiar with IRT exercises, often just called isometrics by trainers and coaches, something like pushing against a wall or holding a plank pose. In more traditional strength training, like a squat or a push up, muscles shorten and lengthen during the movement, in IRT, muscles don’t change length.
Read Reducing High Blood Pressure With Isometric Resistance Training at its original source Breaking Muscle:
https://breakingmuscle.com/news/reducing-high-blood-pressure-with-isometric-resistance-training
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AFL fans concerned by ‘sickening hit’ to Carlton’s Tom De KoningDe Koning was concussed after taking a screamer over Toby Greene. (Photo by Michael Willson/AFL Photos via Getty Images)
AFL fans and viewers were shocked by “horrible scenes” at the end of Carlton’s clash with GWS on Saturday night, with Blues ruckman Tom De Koning struggling to make his way off the field after being concussed.
In the dying minutes of the game at Marvel Stadium, De Koning took a spectacular mark over the top of Giants star Toby Greene, before landing heavily on the turf.
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De Koning’s head slammed into the ground and his knee hit his chin hard, leaving the Blues youngster concussed as he lay motionless for a few moments.
“It’s a sickening hit,” North Melbourne great David King told Fox Footy.
“That’ll hurt. He might not get up from that,” five-time Hawthorn premiership player Dermott Brereton added.
“He landed really heavily. They’re turning away in a little bit of shock here the boys.
“Fingers crossed. He’s moving his legs, which is fantastic.
“He’s even kneed himself in the face. He might have done something to his cheek.
“He gets the double whammy — his head hits the ground and he’s such a long young man that the left knee hits himself in the cheek.
“I reckon he might have a little fracture somewhere up around the left hand cheek area.”
Play was immediately stopped and Carlton’s trainers quickly came to De Koning’s aid, but he was initially determined to stand up and walk off the field by himself without assistance.
In confronting scenes, he stood up and took a few steps before swaying and collapsing to the ground again.
The trainers then decided to put him on a stretcher, before he was taken off the field on a medicab.
“That’s horrible scenes,” King said of De Koning collapsing after attempting to walk himself off the field.
“You hate seeing that. The stretcher’s out there, let’s just put him on it.”
Viewers were very concerned by the “distressing” vision of the Blues youngster stumbling and questioned the decision not to put him on a stretcher straight away.
“He did get up under his own speed,” Brereton said.
“He did collapse again but at least he’s holding his own head, he’s got his wits about him so the lights are not out.
“That’s a positive, he’s chatting with the doctor there.”
De Koning was praised for his efforts during the game, with Brereton describing his mark as a “fantastic grab”.
“He had a terrific night. It’s a shame to see his season finish like this,” King added.
After Carlton made a strong start, GWS mounted a comeback in the second and third quarters and claimed a 89 (12. 17) to 75 (11.9) win.
The 14-point victory was vital in securing a spot in the top eight for the Giants, who will likely take on the Sydney Swans in the first week of the finals.
Comments Off on AFL fans concerned by ‘sickening hit’ to Carlton’s Tom De KoningDe Koning was concussed after taking a screamer over Toby Greene. (Photo by Michael Willson/AFL Photos via Getty Images)
Go Beyond the 5 Fundamental Movement Patterns
If you are into strength training, you’ve heard about the fundamental movement patterns—the natural human movements that most trainers believe all humans would, ideally, be able to demonstrate and load.
According to Dan John, there are five fundamental movements:
Read Go Beyond the 5 Fundamental Movement Patterns at its original source Breaking Muscle:
https://breakingmuscle.com/news/go-beyond-the-5-fundamental-movement-patterns
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Is wine o’clock really that bad? A dietitian’s take
Any parent will know that the time between 5-7pm on any given school or working day is tough. Everyone’s tired, you’re trying to get dinner ready, homework done, prepare for the next day, drop kids to afternoon training — often after a full day of work yourself.
With much of the country in lockdown, that comes with additional challenges.
Is it any wonder so many of us get fixated on our 5pm pick-me-up?
A glass of wine occasionally is no cause for concern but if your 5pm drink has become more of a daily crutch, it may be time to consider whether it’s doing more harm than good.
How much wine is safe to drink?
From a nutritional perspective, it’s recommended Australian adults drink no more than four standard drinks at any given time, and have at least two alcohol-free days each week.
This means that a glass of wine each night is technically no issue, but it’s also important to remember that often our wine pours equate to a whole lot more than a standard 120ml (this is the reason standard pours in restaurants and bars seem so stingy). Rather we tend to pour ourselves 200-250ml in our goblet-sized wines glasses, and a couple of those each night will set you back at least three standard drinks.
Breaking the habit
The other less frequently mentioned side effect of nightly wine consumption is that it can be an insidious habit that builds over time. What started as a glass after a tough day gradually becomes a bottle on more nights than not, which can translate into bucket loads of extra calories, poorer sleep quality, dehydration and a general feeling of lethargy that can disrupt the entire evening.
From a calorie perspective, with a large glass of wine clocking in at 160 calories, it only takes two large glasses a night to equate to more calories than a meal.
Also, any calories we consume while we’re drinking are less likely to be metabolised, which is why regular drinking at night can be associated with weight gain — specifically, abdominal weight gain.
Dr Debbie Hill, a GP at Premier Medicine in Sydney, specialises in women’s health and sees many women with a daily wine habit.
“While we sometimes hear in the media that there are heart health benefits associated with regular alcohol consumption, this is data from men only. There is no known benefit from daily drinking in women,” she tells 9Honey.
Dr Hill says for women who are drinking too much, too often, her concerns range from general cosmetic deterioration and low mood to excessive calorie intake.
“I spend time with these women to help identify the stressors they are trying to escape from by drinking so much and how these can be targeted rather than self-medicating with alcohol.”
Medically there are a number of concerns, as alcohol can affect all of us differently, causing liver issues, issues for our bone marrow and even associations with some types of cancer, she says.
“When it comes to cutting back, it can be best to gradually reduce alcohol intake over time to avoid withdrawal symptoms. But most importantly taking control can be about managing the expectations of others and ‘peer’ related drinking, so we can manage ourselves in social situations”.
How to cut back on alcohol
If alcohol is playing more of a role in your daily life than you would like, the first step is to identify how much you are actually drinking.
Proactively measure your serves, aim for no more than 240ml each day and work towards drinking more slowly, so a single glass lasts you at least 40 minutes.
In general big drinkers drink much more quickly and hence become conditioned to larger serving sizes of alcohol.
Limiting supply too can help enormously. If you purchase your wine in advance and hence have bottles and bottles readily available, you will drink more than if you ration yourself to a bottle that needs to last several days.
Next, try and break the associations you have developed. If the first thing you do when you get home each afternoon is reach for the bottle, swap to a soda or sparking water instead. This too will ensure you are keeping well hydrated.
Limiting the number of days you drink is extremely important from a health perspective, and getting comfortable telling people you are not drinking is crucial — especially if you socialise regularly.
If you find this particularly difficult, it may be wise to avoid socialising until you feel you have better control over your alcohol habits.
Finally, but most importantly, understanding the reasons you are reaching for the bottle is crucial in managing any addictive behaviour.
For some, behavioural management will be enough, and once they know their alcohol limits they can stick to them. For others, time will need to be spent with a qualified psychologist or medical professional, identifying and managing the emotions — loneliness, stress, unhappiness — that are driving you to drink so much. This work is not always easy but it is ultimately what is needed to take control of your alcohol intake.
There is nothing wrong with enjoying an occasional drink, with drinks or a glass of wine with dinner each night. But when you need more than that every single day, it is time to take stock and make some changes.
Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.
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