It's A Wrap: 2013 Fitness Show

Men's Fitness Fit Bloke Challenge

Over the weekend the inaugural Perth Fitness Show transformed our Convention Centre into a craze of exercise, nutrition, fitness and well-being. The convention centre was packed with industry representatives and members of the public on both days, enjoying the latest and greatest in exercise equipment and apparel, supplements, and training technique.

Michelle Bridges

The main stage was constantly abuzz with presentations from industry leaders, with the keynote presentation each day from the Biggest Loser's Michelle Bridges. Michelle's motivational speech was on the concept of having a plan but remembering to put that plan into action, with her trademark "JFDI" - Just Freakin' Do It! She finished off with her three secrets of success:

1. Consistency

2. Consistency

3. Consistency

Fitness Modelling

For the majority of Saturday the main stage hosted a number of fitness modelling and bodybuilding competitions, which definitely kept the crowds entertained. It is extraordinary to see where these people get their bodies after lots and lots of hardcore training and disciplined eating. 

The other major highlight were the fitness challenges, male and female. The grand final of the Men's Fit Bloke Challenge was absolutely intense, as the final two from hundreds battled it out for bragging rights and a few thousand dollars worth of prizes. 

There were MMA demonstrations, Zumba classes, interactive "indoor walking" (resembles a cross trainer) demonstrations, and more protein samples than you could stomach!

Definitely left feeling inspired and motivated. with bags full of goodies and a head full of knowledge! Looking forward to the show coming back bigger and better next year!

Did you go the show? Comment below and let us know your thoughts! Things you liked, things you didn't. And...go!

Zumba and MMA Demonstrations

Perth Fitness Show

The Perth Fitness Show 2013 is on this weekend at the Perth Convention and Exhibition Centre.

Head down to the Show and explore all things health, fitness, nutrition and wellbeing. With inspiring speeches from Michelle Bridges, cooking demonstrations from Teresa Cutter, fitness modelling competitions, and all the latest and greatest in training, there is something at the show for everyone!

For the uber-keen amongst you, you can even participate in a training session with either Michelle Bridges or the Commando. May need to work some over time though it's not cheap...a one hour session (in what we would assume is going to be a pretty large group) is going to set you back $150.

Get down there, soak up some atmosphere, and get some new tips and tricks! You can buy tickets here or at the event. Doors open 9.30am-5.00pm.

Have a great time, see you there!

Swim Your Way To Fitness and Escape this Wet Weather

Training with clients at the Supreme Court Gardens last week, one of them referred to it as the Supreme Court Swimming Pool. Perth has been inundated with rain these last few weeks, and it doesn't look to be over yet!

If you're a lover of functional, outdoor training, the bad weather can often become an easy excuse for getting out of training. 

But when it starts to sprinkle, dive in with a splash! Head down to your local swimming pool and get in some laps. Swimming is a great all over body workout, and training in the water can provide new benefits that you wouldn't get in your outdoor park session. Swimming has all of these amazing benefits:

• Increases muscle tone and strength

• Improves VO2 max

• Improves flexibility

• Burns calories

• Increases heart health

• Builds endurance and cardiovascular fitness

So quit making excuses in the rain - find your nearest swimming pool and head there for a swim after work. Best of all, swimming is actually good FUN! If it isn't a part of your usual fitness regime, give it a crack, you might just find that you love it. 

Start Your Day The Right Way!

It's easy to underestimate the important of starting your day the right way. In our fast-paced world, it's easy to fall into a routine of working long hours during the day, eating late then staying up all night sitting on Facebook or watching reality TV. But how does this affect you the next morning? And what can you do to make sure that you start your day the right way?

1. Get a good night's sleep

Making sure you start the day the right way begins the night before! It is so important to get a good night's sleep, no exceptions. If you are weight training, sleep is crucial for allowing your muscles to repair and regenerate. If you are working, sleep is crucial for mental alertness. How many times have you got to work on little sleep and felt really unproductive all day? 

You will know how much sleep is right for your body, but generally eight hours of solid sleep is recommended. To make sure you get the best sleep, keep technology out of the bedroom! No facebooking in bed. In fact, research suggests that you should turn off technology an hour before going to sleep to allow the brain to wind down. 

2. Get out of eternal snoozing

Do you set 16 alarms at ten minute intervals? Are you a chronic snoozer? STOP IT! When that alarm goes off, it's time to get out of bed. Sure, it's going to be hard at first. But humans are naturally programmed for repetition. Get into the habit of getting out of bed when the alarm goes off and over time it will become second nature.

Snoozing does nothing for you. That first alarm breaks your sleep and your body is ready to go. Crawling back under the covers for ten minutes achieves nothing, in fact it will most likely make you feel more tired and lethargic when the second alarm goes off because your body will become confused. 

3. Exercise!

Look, winter is gone so now is the perfect time to get back into that morning exercise regime. The warmer mornings mean its a great time to lace up the runners and get out there for an early morning jog. Morning exercise is a great way to wake yourself up, turn on the brain and start the metabolism kicking over.

5. Eat positive

Your mum probably always told you that "breakfast is the most important meal of the day". Well, it's true! Make sure you fuel your body with something nutritious and sustaining before you leave the house. This will increase your energy levels and productivity, and kickstart your metabolism for the day after fasting during sleep. We will have more information on good breakfast fuel later this week!

And most importantly: THINK POSITIVE. Starting the day the right way means waking up and going into whatever you're doing with a positive attitude. So start the day with a smile, be ready to tackle the day's challenges, and make your day rewarding and productive!

How do you start your day? Leave us a comment below!

Wake Up With Determination

Good morning and happy Friday - the weekend is just around the corner! 

What will you achieve today? It's no secret that for a lot of people just like you, health regimes begin to collapse before you even wake up on Friday morning. Why? Excuses!

So wake up determined today and commit to some exercise and maintain those healthy eating habits. If you're going out tonight, prepare yourself a healthy meal of lean proteins and vegetables before you go out and avoid at all costs that late night kebab and chips. Think how hard you've worked this week and how much it would suck to undo it tonight. If you want a great read to make you think twice about your actions tonight, check out this hilarious article How To Undo a Healthy Week in One Friday Night!

Enjoy your Friday night, just remember: moderation! Have a glass of wine, but maybe not twelve. Go out for the fun with friends, not the hangover tomorrow. Try drinking a glass of water in between drinks. This will slow down your alcohol (and calorie) consumption, and ensure you remain hydrated, reducing the chance of a nasty (gym stopping) headache tomorrow morning.

What are your plans for the weekend? Will you be fitting in a gym session before heading out tonight? We always love to hear from you, so let us know by leaving a comment below!

Have a great weekend guys!

Running Revolution: Are Barefoot Runners Better For You?

If you have run in the City to Surf over the past few years, you've probably noticed that more and more runners are ditching their conventional running shoes in favour of "barefoot" or "minimalist" runners. 

So what's all the hype? As we discussed in our article Love Your Feet: Choosing the Right Running Shoes For You earlier today, it is important that you find the right runners for you. In this article we take a look at some of the pros and cons of barefoot runners. 

The science behind minimalist runners is still relatively new, and the professional opinions range from "best thing ever" to "put these on at your peril", and everything in between. At this stage, there haven't been enough studies conducted to provide any conclusive evidence as to whether the barefoot runners are better for you than the conventional runners. 

We think the most important thing is to find the runners that you think best compliment your running style, make you feel the most comfortable, and have the lowest risk of injury. Here's what the experts have to say: 

Pros 

Minimalist runners can strengthen muscles, tendons and ligaments in the foot that are not worked as hard using conventional runners. 

Allows the runner to develop a more natural running style. Barefoot running styles remove the unnatural heel lift of a conventional runner. This stretches the Achilles tendon and the calf muscles, which may prevent common strain type injuries. 

Removing the cushioned heel also encourages the runner to strike on the forefoot rather than the heel. Research shows that this is a more efficient running style and may reduce risk of injury. 

Barefoot running may improve balance and coordination. 

Cons 

Transitioning from a cushioned shoe to a minimalist shoe can cause pain and discomfort and be a shock to the body. This can lead to strain type injuries, particularly if the Achilles tendon or calf muscles feel overworked. 

Minimalist runners over little protection. This can lead to injuries, particularly when being used on uneven surfaces or on trails. 

Repetitive ground striking without cushion support can put a lot of pressure on your joints, which could have a long term negative impact. 

We would say that choosing minimalist or conventional runners is a matter of personal preference. But consider what we wrote in our article Love Your Feet: Choosing The Right Running Shoes For You, as they are better suited for different types of people. For example, if you have pronation issues, you may be better suited to a more supportive style of runner. 

Some of the personal trainers at Switched On Personal Training opt for minimalist runners, whilst others stick with the more conventional runners.  Our favourite minimalist runner brands are Vibram Five Fingers and Merrell, particularly for trail running. Check out Barefoot Running Australia to keep up to date with all things minimal.

If you are comfortable with your current runners, maybe ask yourself is it worth swapping? If you are going to make the swap, we would recommend transitioning slowly. Don't jump straight into a 10km run the first time you wear your new minimalist runners. Break them in slowly with a bit of walking and then some short distance runs, integrated with runs in your conventional sneakers. 

Do you run in minimalist runners? We would love to hear your view! Conventional vs minimalist: let us know your thoughts by leaving a comment below!

Love Your Feet: Choosing the Right Running Shoes For You

These days a trip to the sports store for a new pair of runners can be an overwhelming experience. The walls are lined with runners and it can be difficult to know the differences, and more importantly, which shoes are best suited for your feet.

What's your usual approach? Do you make your decision based on the pretty colours or funky designs? Do you have a particular brand that you always choose? Do you dabble in the latest "technology"? 

Choosing the right pair of runners in incredibly important. Wearing runners that aren't suited to your feet can cause discomfort and pain, injure your joints and muscles, and lead to long term damage to your body.

So how do you choose the right shoes for you? The best thing to do is to speak to a professional. In Perth, the team at The Running Centre in West Perth are our top choice for professional fitting. 

If you are going to a generic sports store, it is miss-and-hit in terms of getting a staff member who knows what they are talking about. Here is our quick guide for selecting runners if you are going in without professional support!

Cushioned shoes: these shoes are ideal for runners who require maximum midsole cushioning and minimum medial arch support. These shoes are generally appropriate for most runners that don't have pronation issues. They are particularly good for runners with moderate to high arches.

Motion control shoes: better for runners who overpronate as they will give maximum rear foot control and extra support on the medial arch side. Suited for big or heavy runners who need that extra support.

Performance training shoes: for experienced runners looking for light, well balanced shoes suitable for racing. These types of shoes are good for training extensively over long distances.

These are the basic types of runners. This is a good, in-depth Dummies Guide to Finding the Right Running Shoes that is worth checking out. Stay tuned for a specific feature on "barefoot" runners this afternoon!

Forget the Gym and Hit the Park!

It's 6.30am. You wake up and its still dark. You get dressed and run for the bus. You spend an hour sardined into a packed train. You get off the train and your feet take you to the office without you even thinking. You arrive at your desk before the sun has risen. You spend the day sitting under the bright lights in your office glaring at a computer screen. You count down the hours until its leaving time. You take the lift down to the basement gym where you receive free membership under your firm's corporate arrangement. You jog out the day on the treadmill and then do some isolated movements on the machines (not even sure what half of them are for). You hit the showers before leaving, once more under the cover of darkness.

Sound too familiar?

More and more Australians are discovering the benefits of outdoor exercise and we encourage you to do the same! It's time to forget the gym and hit the park!

A number of recents studies have found that exercising in the great outdoors has huge benefits compared to indoor gym exercising. Anyone that has changed to an outdoor exercise regime will know for themselves first and foremost how much it improves your mood!

That's just six great points from a list that goes on and on. Studies have also shown that outdoor exercise is more physically challenging, provides a more balanced training regime, and promotes healthy bones and joints.

So take up the challenge and forget the gym and hit the park!

We live in a stunning part of the world and we are blessed with great weather all year round for outdoor training. 

Kings Park, Lake Monger, the Swan River Foreshore and the Supreme Court Gardens are all great spots for outdoor training. If you prefer to get out of the city and hit the bush for a walk or run, check out Top Trails for information on all of WA's walking tracks.

Where is your favourite place to train outdoors?