News - Make a Difference Health & Fitness

8 tips to keep your New Year resolutions

Most New Year resolutions focus on losing weight, eating well, quitting smoking or reducing alcohol. These tips will help you achieve your resolutions:

Tip 1 Believe Believe in your goals and they will be far easier to achieve. Habits are deeply ingrained and if we don’t believe that we want or need to change them, it won’t be long before we slip back into old routines.

Tip 2 Break it down Break down time-based goals into manageable chunks. For example, a ten-week exercise and nutrition plan will give you results, but is not as daunting as resolving to exercise or eat a certain amount for a whole year. Realistic goals will keep you focussed and motivated.

Tip 3 Dare to dream sometimes it is important to allow yourself to dream big! While your goals should be realistic, don’t sell yourself short. Visualise yourself keeping your resolutions and achieving significant goals that will make a difference to your life.

Tip 4 Plan Write down all your resolutions or goals and determine precisely what you need to do in order to succeed. Be detailed.

Tip 5 Visualise Post your resolutions or goals up somewhere you can see them on a regular basis to increase your chances of success.

Tip 6 Take action No matter what, make sure you take action toward your goals every day. This should mean you don’t feel overwhelmed and know exactly what you need to do. It is what you actually do, the action you take, that makes the difference.

Tip 7 Simple but not easy Realise you will face obstacles in the way of keeping your resolutions. Some hurdles you will navigate easily, others will be harder to overcome. Don’t be too hard on yourself if you stumble at a hurdle. The important thing is to climb back on the wagon.

Tip 8 Get some help If you have the right plan and some support, you have an even better chance of accomplishing your weight, fitness and health goals.

Make a Difference health and fitness can get you started on achieving your New Year resolutions with an exercise program tailored to your ability and goals and / or expert advice from a naturopath on nutrition, general health, weight loss and well-being.

Call us on 0407 597 748 or visit our website or email info@madhf.com.auto make a booking.

Whether you sign up for our small group gym classes, one-on-one personal training, At your Pace exercise program for older adults, or see our naturopath to assess and support your overall health, we’ll keep you motivated and on track.

If you have strong resolve, and some professional help along the way, your New Year resolutions will not be just words on paper. They will be the reality of your new life in the New Year.

Am I too old to exercise?

If you aren’t standing as straight and tall as you once did, find it a strain to walk upstairs, or groan and reach for the arms of a chair as you slowly get up, you aren’t alone.

“We don’t stop exercising because we get old, we get old because we stop exercising,” says Lee Smith from Make a Difference health and fitness.

“This is one of the key ideas behind our small group fitness classes.”

Lee is trained in fitness for older adults and runs a light exercise group especially for older adults called ‘At Your Pace!’

At Your Pace! exercise classes are heldoutside the gym environment in the air conditioned CWA hall in Cooroy every Wednesday from 1.15 pm – 2.15 pm.

As well as At Your Pace!, Lee runs small group gym classes in the Make a Difference health and fitness gym in Cooroy where older adults can do resistance and or cardiovascular training supervised by a personal trainer.

Lee says older adults hurt themselves more through inactivity than activity. Strength, flexibility, balance and endurance wither without exercise.

However, if you are feeling out of condition, it’s not too late.

At Your Pace! fitness classes offer exercises designed to be done at most levels of ability. This means anyone with any fitness level will benefit from the class and improve your posture, strength, endurance, flexibility, agility and balance. All are welcome, regardless of your weight or fitness levels.

Types of exercise important for healthy ageing include:

cardio training
strength training
flexibility training
balance training
core training

Cardio is moderately intense aerobic activity such as walking, swimming, using a treadmill, elliptical trainer, rowing machine or cycling. Resistance training is designed to increase muscular strength and endurance using machines, free weights, straps or body weight. Flexibility training involves stretching and range of motion exercises. Balance training helps with stability and involves exercises such as backward and sideways walking, heel and toe walking or using a fit ball or balance board. Core training strengthens abdominal and other muscles that stabilise the spine and pelvis.

Lee incorporates each of these five key areas into the At Your Pace! sessions in a gentle one-hour class.Lee believes enjoyment is an important part of exercise, so his classes also promote fun and a social side.

So the answer to the question ‘Am I too old to exercise’? is No! Whether you are in your 50s, 60s, 70s, 80s or 90s, you can do the At Your Pace class or the small group gym sessions (where Lee has worked with clients up to 87 years old).

At Your Pace! classes are at the CWA Hall, Maple St, Cooroy on Wednesdays from 1.15 pm to 2.15 pm. Small group gym classes are available in time slots throughout the week. Please book for either type of class as places are limited.

Are you getting the whole picture with your health and fitness?

Have you been trying to lose a few kilos or just improve your fitness and tone up for a long time now?

Have you been slogging away but not really seeing results?

There are many reasons you might not be getting the results you want.

Good nutrition and exercise are incredibly important to a healthy life.

However, for many people, managing nutrition and exercise doesn’t deliver successful, long-term weight loss or fitness.

Imbalances within your body can cause weight gain and retention and exercise isn’t the only answer. A bodily process, hormone or element important to your body’s function may not be working properly; causing weight gain, preventing weight loss and reducing your energy to get fit.

Many people need targeted approaches to address the specific imbalances that might be keeping you fat or lethargic.

Seeking a full naturopathic assessment may be a more effective approach than extreme dieting or exercise.

To lose weight, you must eat fewer calories than your body burns. However, eating too few calories can harm your body. Very low-calorie diets, almost always result in gaining the weight back. Severely restricting your caloric intake can cause side effects such as hair loss due to a lack of essential nutrients; the absence of menstrual periods; muscle cramps; and fatigue. Crash diets can also cause headaches, irritation and dizziness.

Eating too few calories can cause your body to go into starvation mode, where your body is not getting enough calories and begins to store any foods you are eating into your fat reserves.

Exercising too much may make you fatigued and unable to make it through the day.

No matter how much you diet and exercise, it may be impossible to lose weight if you have imbalancescausing conditions such as:

insomnia
hormonal issues
poor digestion
Candida
stress
bacteria
viral infections
hypothyroidism
adrenal fatigue
metabolic syndrome
heavy metal toxicity and more.

This can seem overwhelming but the easiest answer is to get help! Make a Difference health & fitness combine the professional services of Naturopath, Maria Sturre and Fitness Instructor, Lee Smith to tailor a plan to suit you so you will start seeing results.

Sound expensive? Lee and Maria have set their prices at affordable levels so you may be surprised how inexpensive it is to support your health and fitness with a holistic approach.

Call us on 0407 597 748 or visit our website or email info@madhf.com.aufor a no obligation chat about how we can help you with your health & fitness goals.

At last, a sensible weight loss solution

If you are overweight there is a good chance you wish there was a magic pill that could make your fat disappear. That is why so many people get on the yoyo diet treadmill, trying new diets or weight loss products that promise fast weight loss. Sure you can lose weight, but nearly always put it back on and often add a few extra kilos!

There is a sensible weight loss solution that it is simple and provides long-term results. It is all about having a program tailored for you and getting the support you need to keep to the program.

Naturopath, Maria Sturre and Personal Trainer, Lee Smith at Make a Difference health and fitness can tailor an individual plan to help you achieve your weight loss and fitness goals.

Their programs are safe, healthy and based on your body and level of fitness. There are no meal replacements and no boot camp regimes. Make a Difference health and fitness programs are aimed at keeping your weight off for the rest of your life by empowering you with evidence-based, sustainable approaches and providing you with guidance and support along the way. Lee and Maria’s approach is gentle.

Maria fully assesses clients before designing a weight loss program.

“Often there are underlying issues that prevent or hinder weight loss such as hormonal imbalances, medications, stress levels and thyroid issues,” she says.

“These issues sometimes need to be addressed to get you back on track. It is so important to look at each individual and tailor a program to suit them.”

Lee says while some clients need the whole picture with their health and fitness to address any underlying stumbling blocks, for some the stumbling block is motivation.

“Many of our clients have tried gyms or tried to exercise by themselves and they just don’t see results. Some clients don’t have the motivation to exercise by themselves,” he says.

“We offer exercise classes and training sessions at agreed times where I turn up and the client turns up which keeps most people motivated.”

Make a Difference health and fitness incorporates dietary advice and exercise programs, fitness support and naturopathy to ensure you lose weight and improve your fitness and overall health.

If you interested in improving your weight, fitness and overall health for the long term, call Lee and Maria on 0407 597 748, visit our website or email info@madhf.com.auto book an obligation free consultation.

I know it doesn’t look great, but what else is excess belly fat doing to my body and health?

How much fat you have in your abdomen has a big impact on your health.

Losing fat in your midsection not only improves your overall appearance, it also improves your overall health, slows down ageing and lowers your risk of some diseases.

Health experts agree that abdominal fat is the worst type of fat.

To understand its impact on your health, you should know that abdominal fat comes in two forms: subcutaneous fat and visceral fat.

Subcutaneous fat is like the fat elsewhere in your body and while it may not pose danger to your health, it doesn’t do you any good either.

Visceral fat surrounds your internal organs andis linked to high blood pressure, high blood sugar and heart disease.

Unlike subcutaneous fats, visceral fats cells release their metabolic wastes directly to the circulation, which carries blood to the liver. Visceral fat cells are enlarged and stuffed by excess triglycerides, which deliver free fatty acids to the liver. These fatty acids also accumulate in the pancreas, heart and other organs. This results in organ dysfunction, affecting your insulin levels, blood pressure and cholesterol levels. Visceral fat has also been linked to dementia and some cancers; such as breast and colon cancer.

Abdominal fats tend to be more common among older people because as you age, your calorie requirements decline. Older people also tend to exercise less often, so gaining weight is easier.

There’s no magic bullet to reducing belly fat. It is a result of a combination of proven methods.

Reducing your calorie intake will reduce your chances of gaining belly fat, as will avoiding processed foods, saturated fats and high-fat foods. Instead, choose whole foods high in fibre and nutrients, and low in calories. Exercising is necessary to reduce belly fats. Aerobic activities like walking, jogging, cycling, swimming and running are beneficial.

Here’s the good news, Make a Difference health and fitness can offer you help with their combined professional services of naturopathy, nutrition and fitness training.

Make a Difference health and fitness offers ‘Shake It’: a professional, scientifically proven weight management program. It incorporates nutrition, exercise, sleep and stress management. The Shake It Practitioner Weight Management Program, combined with the qualified support and advice from your Healthcare Practitioner, naturopath Maria Sturre, is one of the most effective fat loss programs available.

Contact Lee or Maria on 0407 597 748 or visit www.madhf.com.aufor your free no obligation consultation to discuss your individual requirements.