1. 10 Jumping Jacks
2. 10 Jump Squats
3. 10 Kneeling Pushups
4. 15 Crunches
5. 3 Burpees
6. 30 High Knees (running on the spot)
7. 10 Split Squats/Jumping Lunges
8. 50 Skips (you will need a skipping rope)
9. 10 Box Jumps
10. 1 Minute running or sprint on bike/rower

Repeat as a circuit for desired repetitions or turn into a HIIT style workout and aim for 30-40 seconds at each exercise.

Do 3-4 rounds with little or no rest in between.

Why do HIIT training? Watch the video below for why we love high intensity interval training with our clients. If you need a personal trainer in adelaide that specialises in HIIT or circuit training call us on 08 8378 1379.

The post Interval or HIIT Training Workout For Home Or Outdoors first appeared on Adelaide Personal Trainers.

Stuck for something to give someone this year for Christmas without blowing the budget?

Then give them the gift of fitness this year for $50.00 by buying a personal training gift voucher and help them start the new year in style!

The recipient will receive:

• 1 x 60 Minute PT Consultation where we go over any goals, injury concerns, diet and then do a basic workout
• 1 x follow up 30 Minute PT session
• Information on nutrition and a basic bodyweight workout for home or outdoors

Click here to purchase securely via our Square page

This is normally valued at $145.00 and they will have 6 months to redeem the offer from 25/12/18

The post Personal Training Gift Voucher first appeared on Adelaide Personal Trainers.

Start 2019 off in style with Adelaide’s most experienced personal trainers and take advantage of these fantastic new year offers, available only at the studio on Melbourne St, North Adelaide.

Before you do though, click here to see some testimonials from current and past clients who achieved some outstanding results in 2018.

The Workouts – Studio based and Outdoors

Personal training sessions can be either 1-on-1, 2-on-1 (with a friend/family/colleague, etc.) or small group training sessions. Workouts involve a combination of body weight training, strength training, metabolic resistance training, cardio and boxing, combining studio and outdoor training.

Offer #1 – 1 on 1 PT

1 x 60 minute PT session $40.00 (normally $80)
1 x 45 minute PT session $35.00 (normally $70)
1 x 30 minute PT session $30.00 (normally $60)

Offer #2 – Group PT

Train with a friend or in a small group and split the cost of any full priced sessions:
For example, 1 x 45 minute PT sessions is $70.00
For 2 people is $35.00 each
For 4 people is $17.50 each

Included in both of these offers is a full workout program for home and some information on a complete nutrition package with one of Australia’s leading dietitians.

To book a session with a personal trainer, and for more information please call 08 8378 1379

The post Personal Training Summer Specials first appeared on Adelaide Personal Trainers.

We use the following workout with our personal training clients who receive their programs after each session so they can do more in their own time.

It can be done at home or outdoors with no equipment required:

1.  Jump Squats 15 Reps
2. Kneeling Pushups 15 Reps
3. Alternating/Backward Lunges 20 Reps or 12 each leg (switch between alternating each leg or single leg then swap)
4. Mountain Climbers 45 Secs
5. Lying Single Leg Hip Raise 15 each leg
6. Plank 45 secs

Do this as a circuit with little to no rest in between for 2-4 sets. Once your fitness increases start doing 45 secs per exercise, then increase to 1 minute.

The free version of the Seconds interval timer is great for setting your times for each circuit, see a demo below for instructions on how to use:

If you have any questions about this program feel free to get in touch or speak to a personal trainer in Adelaide by calling 08 8378 1379.

The post Free Personal Training Client Workout first appeared on Adelaide Personal Trainers.

Metabolic workouts are designed to get you working harder in order to burn more calories in a shorter period of time. The idea that you need to work out an hour a day for some people is not good news, as we are all busy and trying to find the time can be difficult.

Matt O’Neill has recently released Episode #13 of Metabolic Jumpstart TV – “Why Metabolic Workouts?”, explaining what they are, and why you should be including this form of exercise in your program. You can see the video and full explanation here on Matt’s YouTube Channel.

It used to be that you could get away with exercising 30 minutes a day, 3 times per week, but things have changed because we are spending more and more time sitting down, whether through business or pleasure, in front of tv or computer screens.

The problem with sitting is it causes a new thing called “inactivity physiology“, which is causing us many health problems. The answer is of course, to exercise more, to move more and burn more.

5 Minute Metabolic Boosting Workout

How do we burn more calories?

As Matt suggests in the video, what we need to do is rethink our approach to exercise and physical activity and the effort we are prepared to put in.

By using the Physical Effort scale, a tool provided in your motivation pack as part of the Metabolic Jumpstart Program, we can see exactly which level we should be aiming for in our workouts.

A quick example of how the Effort Gauge works:

No effort = sitting down, burns around 1 calorie per minute
Extreme physical activity = sprinting for example, burns around 9 or 10 calories every minute

As a general rule, and this applies to any form of exercise, the harder you workout the more calories you will burn. By exercising at a higher intensity we are multiplying our resting rate. So for example if we were burning 5 calories per minute, we would be exercising at 5 times out resting rate, which of course is a good thing.

Check with your doctor first if necessary before commencing any exercise program of course.

The 3 levels of activity within the Physical Effort scale

1. Health Movement = Purple Zone (1-3)
Very light or no effort. Basically just doing very light movement or incidental exercise, like performing every day tasks, going for walk, etc. This is a good and necessary part of daily activity to help prevent cardiovascular disease but as the movement is performed at a very low intensity, not many calories are expended.

2. Calorie Burning Exercise = Green Zone (4-5)
Moderate or comfortably challenging. This is a very common level of activity most seen by people walking to burn calories which can be maintained for quite some time, eg. 30-60 minutes, as the level of intensity is again quite low to moderate.

3. Metabolic Fitness = Yellow to Red Zone (6-9)
Somewhat hard to very hard. The results of this can be a build up of lactic acid and/or muscle soreness which can appear uncomfortable at first, but after a workout this can also be a sign that you have done a really good job as you have been working in the metabolic fitness zone.

You may need to build up your fitness to achieve this level of energy expenditure and this is where the help of a personal trainer can assist you to do this safely and using the most effective metabolically challenging exercises.

A very common example of this would interval training – a period of intense exercise followed by a rest period, then repeated for the prescribed time frame.

What are the benefits of exercising in this metabolic zone?

Matt says “A little bit of extra effort gets fantastic results”, and the 3 main benefits of this extra effort are:

1. Fitness – you burn more calories by getting fitter, which really spells out getting more done in less time. This is a great thing! 20-30 minutes at the gym performing exercise or metabolic workouts at a high intensity can result in dramatic changes to your shape and ultimately your metabolism improves.

2. Building or maintaining muscle – We lose muscle as we age which can be avoided, but by keeping muscle, every kg you keep or build you burn an extra 10 calories every day. So by increasing your lean body mass (LBM) your body becomes more efficient at burning calories.

3.  Boosting the activity of the mitochondria – At an unseen level, this is responsible for burning calories 24 hours a day, so we don’t just want more muscle, we want metabolically active tissue which is a result of exercising in the Metabolic Fitness zone.

If you have just been doing walking at a moderate level and not getting results, consider lifting the level of intensity at which you work, and consider metabolic fitness and adding metabolic workouts to your routine.

To contact a Fitness Australia registered personal trainer in Adelaide that can provide metabolic workouts and more, and to assist you getting started with Metabolic Jumpstart, call 08 8378 1379, we are an official partner of the Metabolic Jumpstart Program.

The post Metabolic Workouts first appeared on Adelaide Personal Trainers.

We have put together some information to help you find the right personal trainer based on many years of experience and understanding what our clients are looking for.

If you are in Adelaide and need a personal trainer who can walk you through all of these steps and provide a complete fitness solution call 08 8378 1379.

Here are some very simple steps to follow to ensure your personal training gets off to the best start possible:

1. How to find a personal trainer

The best way is to ask a friend or family for a recommendation, as they may have one themselves or know of a really good trainer you can call.

If this is not possible, use Google and search for “personal trainer” and the suburb or your area. An example would be something like personal trainer adelaide.

2. Use a checklist

Follow a checklist for finding the right personal trainer so you know what to ask before you meet and at your first consultation or trial session. Some good questions to ask would be:

• How long have they been personal training or in the fitness industry?
• What are their qualifications?
• What knowledge do they have on nutrition?
• Do they provide a complete nutritional package as part of your personal training?
• What professional organisations are they accredited with?

For more information, view our checklist for finding personal trainers.

3. Arrange your first consultation

Once you are satisfied you have found the right personal trainer, arrange a time to meet that is convenient for you and suits your schedule. You may need to be a little flexible here depending on how busy they are and what sort of hours they work.

There may be a cost involved for the first session which will vary from trainer to trainer, and depend largely on the duration and depth of information they provide.

4. Sign up for some sessions and get started

Most trainers will offer a variety of training durations and the ability of pay in blocks of sessions, 5, 10, 15 or more. Generally, the more sessions the more cost effective.

5. Follow a nutrition plan

Good trainers will provide and have access to a nutrition plan that will play a major role in supporting your personal training and give you the best chance of reaching your goals.

It may be a warning sign of an inexperienced trainer if they can’t, or if they offer nutrition advice at reasonable expense to you, then it’s probably better to seek the service of a qualified dietitian.

For a complete nutritional package based on nutrient rich food available from your local markets, see our page on Metabolic Jumpstart, a fully customised eating plan from one of Australia’s leading dietitians and only $79.95.

6. Do extra workouts at home, the gym or outdoors

For most people that do 1-3 sessions per week, personal training on it’s own may not be sufficient to burn enough of the energy that is consumed through food and drinks. Adding extra sessions at your gym, going for a walk, ride or run, or just moving more in general will help you reach your goals much faster.

7. Stick to your plan

Whatever routine you choose to follow, you must stick to it for long enough to see the benefits and make any changes along the way where appropriate.

For example, if your body shape is changing but you are not losing weight (if that is your goal), you may need to cut back your calorie intake slightly or increase your output through more exercise and movement in general or both.

Summary

By following these steps you will have taken some very big steps toward whatever health, fitness and lifestyle goals you may have.

If you have any questions or need any more information on how to get started with a personal trainer we would love to hear your comments.

The post How To Get Started With A Personal Trainer first appeared on Adelaide Personal Trainers.

For many older adults strength training can increase physical and functional strength, improve balance and general mobility, increase bone mineral density, reduce body fat, enable greater levels of participation and activity in sports such as golf, bowls, hiking and many other fitness activities, and even increase self-esteem. Many of our adelaide personal training clients have seem them improve their golf, tennis and bowling games!

Benefits of Weight Training for Seniors

An important benefit of strength training for seniors is based on growing evidence that exercise may help to slow or decrease the rate of bone and muscle loss through the natural process of aging. A modest increase in lean muscle tissue and strength at all ages can vastly help to improve quality of life and avoid the widely accepted notion that the older we get, the more frail we become.

Studies carried out in the mid 1980’s and into early 1990 began to indicate that even though the number of muscle fibres and muscle strength that naturally decreases with age can maintained and even improved in the older population.

Perhaps the most important aspect of strength training for older adults though is to offset the ageing effects of sarcopenia, from the Greek words which means “vanishing flesh.” It should not be assumed that this natural process of losing muscle tissue through aging equals loss of independence and movement, rather it is a consequence of “disuse.”

Functional Training for Seniors

There are many types of exercises that can be performed by older adults. However, for those that have limited endurance and balance, strength training can be a great way to improve these things and allow participation in a larger variety of sports and general movement.

Some great exercises which can be used at any age are squats, press ups, pull ups, static and rotational core movements, resistance band work, with most of these easily adaptable for use with just a person’s body weight or additional resistance, and of course their allowed range of movement.

Strength Training for Older Adults in Adelaide

Adelaide Personal Trainers welcome any and all older adults to participate in strength training with our very experienced trainers, many of who regularly train clients well into their 60’s and beyond.

For more information, please call us on 08 8378 1379 to arrange a consultation, and we look forward to helping you feel great again, getting out and about and enjoying more out of life.

Note: This page is based on an article written by Tammy Petersen published in 2007, titled “Strength Training for Seniors” and is available only to fitness professionals and members of PTontheNet.

The post Personal Training and Strength Training for Seniors first appeared on Adelaide Personal Trainers.

Kickboxing and boxing classes are a fantastic way to increase your general fitness, learn basic self defense techniques, increase your self confidence, improve muscle and cardiovascular conditioning and have fun in a safe and encouraging environment.

Fitness Habitat

Fitness Habitat is owned and operated by Scott Fox, a personal trainer in Marden who has a wealth of experience and qualifications that set him apart as both a personal trainer, kick boxing instructor and group fitness studio owner.

Scott is one of the few personal trainers in Adelaide who holds both a Dip. in Fitness and Dip. in Sport, completed at the Australian Institute of Applied Sciences.

Scott has taken literally hundreds of classes from beginner to advanced level, and with a background in amateur boxing, his kick boxing and boxing skills are easily evident. In any sport that you might be looking to learn, it is always advisable to be tutored by a qualified professional with a wealth of experience. For those looking to develop their kick boxing skills, Scott’s expert knowledge and extensive experience in this sport means that he is one of the best instructors around.

Fitness Habitat Group Fitness Classes

The following classes are available at the group fitness studio:

• PowerFit 45 – Full body functional fitness training at its best, improving strength and endurance
• Yoga – Realign your body, mind and soul and bring yourself back to a more relaxed, meditative more peaceful you
• Metafit HIIT Training – Metafit™ is a body weight high intensity interval training program no longer than 30 minutes
• Kickboxing – Take out your weeks stresses on a bag and learn to strike and protect your self while you burn serious calories
• Obstacle Racing – Fitness Habitat is a fully equipped Obstacle racing training facility using real obstacles and real team work

For more information on kickboxing classes in Adelaide, and to view a timetable of all classes available see the contact details below and how you can get in touch with Scott and his team.

Fitness Habitat Kickboxing Classes
Mars Sporting Complex
Marden SA 5070
0433 043 676

The post Kickboxing Classes Adelaide first appeared on Adelaide Personal Trainers.

This is a good example of the workouts our personal trainers use with their clients to get maximum results in the least amount of time.

The following workout is from Craig Ballantyne, Men’s Health Magazine Expert and Certified Strength and Conditioning Specialist, which contains 6 body weight exercises that can be performed at the gym or in your own home with little or no equipment. There is a video below to show you exactly how to perform these exercises.

The Workout

1. Wide Squats
2. Spiderman Pushups
3. Reverse Lunge
4. Prone Tuck With Pushup*
5. Prisoner Squats
6. Cross Body Mountain Climber

* If you do not have a fitball, perform a plank or prone hold for 30-60 seconds

The workout is performed as a circuit with no rest in between exercises, then resting for 1 minute and repeating for up to 3 sets in total.

Depending on your level of fitness, choose from either 8-12 repititions for beginners or 12-15 repetitions for more advanced users.

The Video

For more workouts like this, visit Craig’s YouTube channel, and you can also download this free Turbulence Training 10 Minute Body Weight Workout for more options if you prefer to read or print out.

The post Basic Body Weight Workout first appeared on Adelaide Personal Trainers.

Matt is one of Australia’s leading and most well known dietitians who regularly appears on Channel 7’s Sunrise program, so you can be sure that the information you are receiving is from a very trusted and well respected source. At just $79.95, we believe it is outstanding value and possibly the most comprehensive nutrition program available today.

This is a metabolically matched diet plan including your own fully customised report, detailed food plan including what and when to eat, daily target cards to keep you on track, and weekly emails from Matt to further explain the details on how to maximise your personalised nutrition plan. We have trainers that have completed the program so we can help you with any questions along the way, and Matt’s website offers an active forum for further support, FAQ’s, recipes and much more.

Watch the video below, which is one of many from Matt’s Metabolic Jumpstart YouTube channel that offer even more support and further learning resources for those that join his program.

More Information and How To Register

Details on how to register for the Metabolic Jumpstart Program is also available on the nutrition page.

$5 from each Metabolic Jumpstart Program sold will be donated to children in need through Variety, the children’s charity.

Just be sure to mention Adelaide Personal Trainers when you register.

The post Complete Nutritional Package first appeared on Adelaide Personal Trainers.