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  • How to Kick Your Sugar Cravings | 4 U Body Fitness - Create The You That You Want
    the first taste humans prefer from birth and from childhood many of us were rewarded with sweet treats The taste of sugar releases endorphins that relax us and offer a natural high On top of this carbohydrates stimulate the release of serotonin from the brain Sugar is a carbohydrate however carbohydrates come in many forms other than sugar including whole grains fruits and vegetables Sugar is found in many processed foods including breads yoghurts juices and sauces As a result many of us are overindulging in sugar without being aware Tips on How to Combat the Cravings Here are some helpful hints to tame those cravings Combine Foods If the idea of going cold turkey seems impossible start by combining the food you are craving with a healthy food Eg Combining almonds with chocolate chips Over time gradually cut the chocolate out Slow down For one week focus on your sugar cravings and have a think about what you re eating Start to plan your eating so that you are eating what you intend to eat and not what you are desperate to eat Eat regularly and do not skip meals Graze on smaller healthy meals This will keep your blood sugar at a stable level Aim to eat every 3 5 hours Snack on nutritious foods between meals This could include fruits nuts or yoghurt Keep fruit handy for when sugar cravings hit You will get fibre and nutrients as well as sweetness Get more protein into your diet protein helps to keep your blood sugar levels more balanced Good sources of healthy protein include eggs nuts hummus with vege sticks protein bars fish chicken lean meat and tofu Do something different Get up and go for a walk instead of giving in to your sugar cravings Distract yourself

    Original URL path: http://4ubodyfitness.com.au/how-to-kick-your-sugar-cravings/ (2014-01-05)
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  • Tell Your Gym To get “FUNCT” | 4 U Body Fitness - Create The You That You Want
    of equipment costing thousands of dollars have made up what we know to be the modern humble gym These particular types of equipment are more often than not attached to claims like This one gives you a bootie like Beyoncé This one will make your chest grow 2 fold in 8 weeks and This one will give you the cut 8 pack you ve always wanted CLAIMS CLAIMS CLAIMS What about results Well they re up to you but they ll be hard to get on these bulky boring repetitive pieces of equipment The difference between getting good results to achieving great results is how you exercise If you want results that will work towards improving your body shape muscle tone posture and functionality don t be a machine dummy do Functional Training Functional training dumps all of the useless machines and you become the machine With compound exercises and large focus on balance stability and coordination your health and fitness will sky rocket Not only will you achieve greater results faster you will also improve your resistance to injury your posture and your capability of accomplishing everyday activities with greater ease and capability You will stand taller feel better and live stronger when you train in functional fitness The word functional is directly related to the movement itself How many times do you do a 45 degree leg press action in your day to day life Answer that for me I bet the numbers are the better part of none Now how many times will you do a squat with a medicine ball abdominal twist Sounds technical but getting up off the computer chair and turning to walk away are directly related to this functional based exercise The benefits of functional based training are limitless in terms of improving

    Original URL path: http://4ubodyfitness.com.au/tell-your-gym-to-get-func/ (2014-01-05)
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  • How to use boxing wraps | 4 U Body Fitness - Create The You That You Want
    stop it from spraining Being 100 mobile i decided to do this blog and all my video blogs in locations where your not a gym enviroment so i took this one in our garage This means i also have a special guest Check the video out here How to Wrap your hands for boxing 4 U Body Fitness Personal Training Also if you havent checked out our Boxing intro post

    Original URL path: http://4ubodyfitness.com.au/how-to-use-boxing-wraps/ (2014-01-05)
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  • Leg Sculpting Workout with No Equipment | 4 U Body Fitness - Create The You That You Want
    like Arnie it means you re going to have enough lean mass to get your metabolism burning at a higher rate decreasing ugly unwanted body fat and continuing that whilst you sleep How awesome is that Burning body fat while you re asleep Decreases the risk of injury to your ankles knees hips and back By strengthening the muscles around these important structures you provide a more stable environment and therefore preventing the likely hood of rolling an ankle or twisting a knee Improves athletic performance Training your legs in the right way will help you run faster jump higher and increase endurance and stability Why are you not raining your legs right now Ditch the chair and squat whilst you read this workout Look Sexier Hey this is the important one right Alright now I have convinced you to start doing amazing leg workouts let s talk about what to do and more importantly how to do it without using any specialised equipment Please note if you re new to exercise please consult your exercise professional or doctor before starting a program This is designed for people with an intermediate level of fitness or above We ll start with walking lunges a great way to get the heart rate up and get those legs warm Make sure your thigh and shin are parallel when going down 15 steps off each leg Secondly one legged or pistol squats make sure you re working with a neutral spine and your core is locked down Another important tip is to have a focus point so that you don t lose your balance 12 off each leg Thirdly tuck jumps great to get the heart rate going I don t know too many exercises that make you feel like this Focus is knees

    Original URL path: http://4ubodyfitness.com.au/leg-sculpting-workout-with-no-equipment/ (2014-01-05)
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  • Boxing – The beginning of your new sexy physique! | 4 U Body Fitness - Create The You That You Want
    know exactly what it feels like Want to know what happens when boxing start getting addicted to boxing Check this out I know terrible right That is exactly why we use boxing in our personal training sessions And just a side note I don t know why all girls who box do it in their underwear but it seems to be the trend on google Alright so now that I have convinced you to go out and smash stuff what do you need and how do you do it What you need Hand wraps Hand Wraps can be purchased at any good sport store and are 100 required in my personal opinion You wont ever box in my classes or personal training sessions without them on They protect your wrists and knuckles from major damage Don t be a hero put your bloody wraps on Boxing gloves You need good boxing gloves that fit snug with your wraps on Avoid buying cheap gloves that don t fit right Again you re only putting yourself at risk and you will only get fat if you have two sprained wrists and can t exercise because you didn t buy the right gloves Boxing Bag A good quality bag that suspends from a fixed point is what I find the most fun and the most effective There is no need to worry about it falling over or splitting after the first punch Please note that bags will wear in so you might just have to give them a few good beat downs before they are soft enough for you to go hammer and tong Focus Pads Great if you have a partner to workout with and it is always so much more motivating Remember to always punch across and don t punch your partner although fun and amusing normally ends up with someone getting hurt and then its back to just you and the bag lol Again make sure your focus mitts are a snug fit and provide adequate protection for your hands remember your partner is about to give them a beat down Boxing basics We are going to give you the basics on how to throw your first punch and get possibly the most fun and effective workout you have ever had We are going to start with your boxing stance Start with your left foot in front of your right foot about shoulder width apart Jump up and down a couple of times until your feet are in a comfortable stance and have your weight distributed towards the front of your foot Next bring your left hand up in front of you until it sits in front of your nose Bring your right hand up until it sits just underneath your chin Next to make a fist curl your fingers into the palm of your hand and lock them down by spreading your thumb across the middle of your fingers To punch extend your left arm forward rotating your fist

    Original URL path: http://4ubodyfitness.com.au/boxing-the-beginning-of-your-new-sexy-physique/ (2014-01-05)
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  • Balancing the Scales | 4 U Body Fitness - Create The You That You Want
    per day without consulting a dietician no matter what your new amazing whizz bang calorie counting app on your iPhone tells you The difference of 2000kj to 4000kj will aim to decrease your body weight by 5kg to 1 kg per week What are my Exercise sessions worth Light exercise golf walking tai chi and house work will burn on average 900kj to 1100kj per hour Medium exercise light weight training basketball tennis brisk walking will burn you about 1200kj to 1500kj per hour Heavy exercise heavy weight training kick boxing skipping running swimming with intensity and stair and hill work will burn you about 2200kj to 3000kj an hour How can I start to do this without needing to count every kilojoule The easiest way to do this is cut liquid calories This means lose the coke between700 and 1000kj per bottle lose the coffee between 300 and 1800kj per drink depending on what you have Soft drinks 700 and 1200kj flavoured milk up to 2500kj per bottle most liquid calories have minimal nutritional value so if they are just contributing to your waist line let them go Please for me Little sweets are normally come with a high kilojoule price tag as well ranging from 300kj to 500kj for a chocolate that comes out of a favourite s box Most vegetables the kilojoule content is negligible and you get a ridiculous amounts of vitamins and minerals out of them so fill up on these eats as many as you like Swap fruit for sweet treats serving of fruit is normally around 300kj a great alternative to your chocolate bar about 1100kj and the natural sugar in the fruit will hit the spot on the sugar craving The only vegies that you need to worry about are potato pumpkin

    Original URL path: http://4ubodyfitness.com.au/balancing-the-scales/ (2014-01-05)
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  • Motivation 101 | 4 U Body Fitness - Create The You That You Want
    sight of what you re trying to achieve Step 2 Make a commitment Go out and tell everyone what your trying to achieve this will make you accountable and you won t want to let them down or be telling them that I fell off the band wagon Make a bet If I don t have a lean ripped 6 pack by the 31st of March ill shout the boys at the pub for the whole night Buy something that you want to wear or book a romantic holiday that you want to look awesome for this one also doubles as a reward Step 3 Pleasure and pain Whilst your goal setting describe how you feel now These emotions that have fuelled your decision to make change are very important They are feelings that we don t ever want to feel again and you need to right these down For health and fitness this is best when accompanied by a Pre photo either in your underwear or something that you don t feel comfortable in If you feel uncomfortable taking this photo that is kind of the point so stop procrastinating With pain we also require pleasure so also write down how you are going to feel when you achieve your goal If you right good you need to seriously assess why you are trying to achieve your goal and if the goal is actually yours Also I want you to find a photo of you when you were in the condition that you want to get into again or if you haven t been there yet find a photo of a celebrity that has a similar body type to you that has achieved what you re GOING to Step 4 Reward On your Journey celebrate your wins Whenever you lose 3 of your body fat or hit the 5kg lost mark or run 10kms for thfirst time go out and have a massage or when you get half way reward yourself with a weekend escape Step 5 Test and measure You need to know if you are achieving your results that you desire so every 4 to 8 weeks make sure you check in and take measurements check your food diary measure your fitness level take a new photo try those pants on again If what you re not doing isn t working or you have plateaued make a change Note Don t whinge or complain at this point it happens to everyone and there is no stopping it Make the decision to up your exercise or cut out the next bad thing to keep your weight moving Step 6 Mindset Control the voice That little voice in your head that says this is hard or just a little bit won t hurt he is the little devil that will stop you achieving what you want You control those thought so every time Mr devil thought comes out make sure you change that negative into a positive Always celebrate

    Original URL path: http://4ubodyfitness.com.au/motivation/ (2014-01-05)
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  • Nicole Ackerman
    1 on 1 Mobile Personal Training Semi Private Personal Training Boot Camp Sports Programs Our Clients Meet Us Contact Us How To Guide 4 U Body Fitness Charity Day Home Our Clients Nicole Ackerman Nicole Ackerman Leave a Reply or cancel reply Name Email Website About This is the deafult sidebar add some widgets to change it Home 1 on 1 Personal Training Semi Private Personal Training Sports Programs Our

    Original URL path: http://4ubodyfitness.com.au/our-clients/nicole-ackerman/ (2014-01-05)
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