Dietitian Anita Graham outlines some healthy eating options for active individuals. Click on the pictures before to full them in full size.

Image: Graeme Weatherston / FreeDigitalPhotos.net

What comes to mind when you think about strength and conditioning training? Bench presses, dead lifts, squats?

Well the team at VO2 Vitality have put together a video of their trainers going through their paces performing strength and conditioning exercises.

They will be having their new strength and conditioning classes running this summer.

You can find out more at http://vo2vitality.com

In this article, Dietitian Anita Graham puts the spotlight on Aussie Bodies and their protein supplements. Below are her recommendations.

Aussie Bodies are a renowned company in the Nutrition circuit for the production of high quality, nutritionally sound products. Aussie Bodies products, particularly their protein shakes and bars are not only suitable for the elite athlete, but also the avid athlete who is lacking dietary protein in their diet or requiring additional protein due to high workload demands, to the average ‘Joe-Blow’ who wishes to improve their diet and is also well used in the hospital setting for particular patients.
Below is a brief description of some of their supplements. This is by no means a comprehensive list.

Aussie Bodies ‘Body Bulk’

‘Body Bulk’ is a supplement designed for those wanting to gain size. It is not only rich in protein, but rich in calories. Gains in muscle size can only be seen if there are more calories going in then there are being burnt! Be warned, if you do not want to put on weight, this is NOT the protein supplement for you.

Features:

• A whopping 944kJ/serve to assist with bulking (without milk)
• 26g protein per serve (without milk)
• Formulation of Advance Whey Protein, with NO soy derivatives increasing the amount of Branched Chain Amino Acids
• Flavours- Choc or vanilla

Use within 30mins post workout to assist with muscle repair, replete glycogen stores and provide your starved muscles with fuel to assist with muscle growth. Studies show that the 30mins after a workout is the OPTIMAL WINDOW to fuel muscles, any longer, its too late. Mix it with MILK!- Studies show the carbs in milk specifically increase the absorption of protein!

Aussie Bodies ‘Perfect Protein’

‘Perfect Protein’ is a product more designed for the female market or those watching their calories or weight. This is personally my favourite product on the market at the moment. I find it beneficial for assisting with muscle repair and recovery without the additional calories of ‘Body Bulk’, but I also find it helpful to increase my protein levels in my diet without having to have a daily 200g steak!

Features:

• A modest and conservative 637kJ/serve
• A whopping 28.9g protein per serve
• Formulation of Advance Whey Protein, with NO soy or milk derivatives
• Gluten Free for those who have sensitivities to gluten or are coeliac
• Flavours- choc and vanilla

Like ‘Body Bulk’ 30mins after a workout is the key time to fuel your muscles and assist with muscle recovery. My recipe- 1 serve of ‘Perfect Protein,’ 2/3C skim milk, 1/3C oats, 1 frozen banana or 1C frozen berries and 1TB honey- blend together and enjoy as a breakfast if you are watching your weight, or have as your post work-out snack.

Warning

If you are just starting to introduce Protein supplements in your diet, it may increase the amount of gas/bloating produced initially. This is a pretty common occurrence, but after a while your bowel should settle. If it is causing too much distress and is continuing after weeks of use, you need to find another supplement that suits you.

Protein supplements aren’t for everyone, so feel free to discuss with your doctor or nutritionist or me if you run into me at training before commencing.

Interested in nutrition and not sure of the answers? You may not be the only person! Feel free to contact me at neat_graham@hotmail.com

Chances are you have probably heard the opening parable before, but when paired up with the training video of an aspiring football player the message is pretty powerful. How bad do you want success and what are you willing to go through to possess it? In fitness, success could be dropping to your ideal weight range, getting that six pack, toning those muscles or completing that marathon. In working towards that, we sometimes struggle to stay motivated, stay inspired and keep working towards that goal. Reaching the point of wanting success more than the desire to breathe is probably unrealistic so let me ask this: how much sleep, time, and short term gratification are you willing to give up in order to achieve long term success?

article rephrased from Patrick Hall -fstoppers

This month’s nutrition focus. from Dietitian Anita Graham, is on you and your kid’s lunchbox. Are you providing yourself with nutrient-rich, filling food or are you swamping your lunch boxes with high calorie, poor nutrient (empty calories) food and getting hungry 15 mines later?

Interested in nutrition and not sure of the answers? You may not be the only person. You can contact Anita Graham at neat_graham@hotmail.com if you have any dietary questions.

This week we take a look at the TRX suspension trainer and how it can be used to build Strength, Flexibility and Balance.

TRX Suspension Training gives participants an edge over conventional strength training because every Suspension Training exercise builds functional strength, improves flexibility, balance and core stability all at once as is required on sporting fields and everyday life. The training movements are distinguished from traditional gym exercises in that either the user’s hands or feet are supported by a single anchor point while the opposite end of the body is in contact with the ground. Using the TRX, the desired percentage of body weight is loaded onto the targeted body zone and animated as an exercise movement.

The TRX Suspension Trainer was develpoed in the USA by Navy SEALS on operations and is now used as a effective training tool for a anyone regardless of age, gender or fitness level up to elite athlete’s.

The benefits of Suspension Training are not just applicable to athletes, they are relevant for everyone who seeks a method to safely and rapidly improve their fitness. Senior wellness programs have turned to TRX as a solution because it enables seniors to move freely without fear of falling. Physical therapists are using the TRX to rehabilitate patients.

The newest addition to the TRX family is the TRX Rip Trainer. The TRX Rip Trainer develops explosive power and rotational movements. By using the TRX Rip Trainer, individuals can strengthen the muscles around the spinal cord, making them more stable and less likely to be easily injured.

Brendan Tuck

Certificate IV Personal Trainer

http://vo2vitality.com

Brendan is a TRX instructor and Group instructor with VO2 Vitality. He is a Level 1 Strength and Conditioning Coach, a Level 2 Kettlebell Instructor and a Punchfit Kickboxing Instructor. He also has 6 years of Kyokushin Karate and 3 years of kickboxing with both State & National Titles wins.

Anita from VO2 Vitality before the ride

Last Saturday, VO2 Vitality and Spearman Cycles organised a mountain bike ride day up at Appin XC Ring Track.

It was a great opportunity for those who haven’t mountain biked before to give it a go; and there were people from all experience levels that day.
We met at the gates to the ring track at 8am that Saturday Morning. There Ryan, Cameron and Jessica from Spearman Cycles helped pair us with demo bikes and adjusted the bike and seats according to suit us. Once everyone was geared up, we were off!

Amy, Anita and Brendan from VO2 Vitality

Being a first time mountain biker, it took a while to get used to riding in the trails. Having only ridden on road bikes prior to that day, I was used to slowing down and trying to avoid rocks and other obstacles. With mountain biking, its completely different, there’s rocks everywhere and slowing down doesn’t help as there are times when you need the momentum in order to get past the rocks.

We were also taught how to accelerate and lift our front wheel followed by our rear wheel in order to ‘climb’ up the rocks and also how to shift our body weight to the back and level our pedals while doing down hill. Despite that, I was still able to have a massive stack and flip the bike because I had my weight body towards the front while doing down hill.

It was so much fun and we even did two river crossing along the track! Thanks to Brendan from VO2 Vitality and Ryan, Cameron and Jessican from Spearman Cycles for organising this!

Group Photo After the Ride

If you are interested in trying out mountain bike riding, check out Spearman Cycles to see when their next demo day is. And if you’re looking at increasing your mountain biking fitness, contact Brendan from VO2 Vitality about their TRX suspension training!

Race Ambassador Pat Carroll gives his tips for preparing for the Gold Coast Marathon Event

Schedule of Episodes:

Episode 1 – Starting your training
Episode 2– Staying injury free
Episode 3 – Selecting the right running shoe
Episode 4 – Staying motivated
Episode 5 – Nutrition & hydration

Race Ambassador Pat Carroll gives his tips for preparing for the Gold Coast Marathon Event

Schedule of Episodes:

Episode 1 – Starting your training

Episode 2– Staying injury free

Episode 3 – Selecting the right running shoe

Episode 4 – Staying motivated

Episode 5 – Nutrition & hydration

Race Ambassador Pat Carroll gives his tips for preparing for the Gold Coast Marathon Event

Schedule of Episodes:

Episode 1 – Starting your training
Episode 2– Staying injury free
Episode 3 – Selecting the right running shoe
Episode 4 – Staying motivated
Episode 5 – Nutrition & hydration