“GetActive has helped me accomplish many things as well as improving my strength, balance and stamina. It helped me achieve my dreams by passing an all-rounder scholarship fitness test in fencing as I am a fencer! I owe it to Get Active fitness trainer, Juan. Would 10/10 recommend!“
When evil bad carbs and laziness threaten..there’s nothing like looking over and seeing your sidekick helping you fight back. That’s the beauty of partner training at Get Active, to look hot and feel great together!”
“Being a busy businessman I neglected my health and have now been living with diabetes for many years. Having diabetes means being on medication and in my case a countless amount. However, things have begun to change and I have become less dependent on medication primarily due to my personal trainer. I feel confident and safe with my trainer who is knowledgeable on training clients with diabetes. Of course diet is an important component of which the personal training studio offers an in-house dietitian. Get Active has added years to my life!“
GetActive was a perfect solution for me. Being a private personal training studio there is no waiting or wasting time and most importantly for a sleep-deprived mother, there is no need to think – the trainer does it for you. The big bonus was to be able to exercise with my daughter. If she needs to nurse, we take a break. If she wants to sleep, she can. If she wants to play, we incorporate her in the training program. I now feel strong and healthy and ready to do the sports I really love. Above all I feel great and my baby loves it too. What more to ask?
“With my wedding day approaching, I needed to shed some unwanted weight therefore I hired a personal trainer. I was pleasantly surprised at how much personal attention I was given. The tailor-made exercise programme and the attention to detail helped me achieve the goals that I had set myself. I enjoy every minute I spend at Get Active an eagerly look forward to continuing my training sessions well into motherhood and beyond.“
“I have always been a member of a gym but due to my frequent travels, I do not always get to train and achieve my workout goals. This changed when I started training at Get Active. The trainer trains me harder, more efficiently and more effectively than any other gym that I have ever used. They are also highly flexible and adapt to my last minute timetable changes. I recommend them strongly to anyone who needs to feels better by being fitter.“
“In June 2008, I weighed 82 kg on a 5’ 9” frame. Not exactly what you’d call fit and trim. I was introduced to Get Active. Get Active got my commitment, my investment and my time. And what I got was THEIR commitment, their expertise and their time. I was given a three-day-a-week personalized fitness program to fit my own working schedule; a trainer who supported and encouraged me all the way; and a diet plan to keep fit and healthy. By December 2008, I weighed 66 kg. That’s 16 kg in 6 months. My confidence level went right through the roof. I feel great and that’s immeasurable. I did it! Get fit. Get moving. Get Active.“
I was once immobile till I found Get Active! Training with my coach taught me not only to try different ways to get active n get moving but I’ve gained confidence in every stride..slow but steady!
My trainer has been instrumental in getting me back to my favourite activity – running, within a month! I had suffered for a year from recurring back injury and thought my running days were behind me. Every PT session is focused and highly effective, helping gain back strength, flexibility and an active lifestyle!
As a working mother with 3 young kids, quality gym time is not easy to get. I am so grateful that Get Active has been able to tailor effective programmes to suit my schedule and targets. In the 4 years I’ve been with them they have prepared for me for my marathons and help me stay fit and strong throughout my entire pregnancy and postpartum! Thank you for making me strong Get Active!
Tips & Advice
Cholesterol 101 and 102
If you are over the age of twenty, it’s a good idea to get a lipid profile (blood test) performed at your physician’s office. There is a lot of stuff floating throughout your circulatory system. You might as well discover what you have in there.
Breaking Down the Numbers
The lipid profile will include numbers on the following:
- Low-density lipoprotein cholesterol (LDL)
- High-density lipoprotein cholesterol (HDL)
- Total cholesterol
Your LDL cholesterol is the “bad.” HDL is the “good.” Triglycerides are fat obtained from dietary intake. Total cholesterol is those two combined, plus other lipid components.
Why are the levels of these important? Being a reader of this website, you’re most likely a healthy and fit specimen. But you might have a family history of heart disease, high blood pressure, diabetes, or some other issue. So, you need to watch your numbers on a regular basis. As they say, it’s better to be safe than sorry.
“If you have a family history of high LDL and exercise and diet are not helping, then cholesterol medications may be the answer.“
The risk of heart disease increases if your levels of LDL cholesterol are high. LDL can build up on the walls of your arteries and blood vessels in the form of plaque and decrease potential blood flow. HDL – the good cholesterol – can help decrease this bad cholesterol buildup.
Triglycerides are another type of circulating fat that can lead to narrowing of the arteries and vessels. Over-consuming calories can lead to greater amounts of triglycerides. As with LDL cholesterol, high triglyceride levels increase the risk of having a coronary event.
Low-density lipoproteins can form the arterial plaque that is generally associated with cholesterol.
What Does Healthy Look Like?
When it comes to LDL levels, the lower the better:
- Less than 100 mg/dl (milligrams per deciliter) = optimal
- 101-129 mg/dl = near optimal
- 130-159 mg/dl = borderline high risk
- 160-189 mg/dl = high risk
- More than 190 mg/dl = very high risk
But when it comes to HDL levels, the higher the better. You have a greater risk of heart disease if you are:
- A male and have less than 40 mg/dl of HDL
- A female and have less than 50 mg/dl of HDL
- Male or female, you have a lesser chance of heart disease with HDL levels more than 60mg/dl
“[Y]ou might have a family history of heart disease, high blood pressure, diabetes, or some other issue. So, you need to watch your numbers on a regular basis.”
Here’s where you should aim when it comes to triglycerides:
- Less than 150 mg/dl = normal
- 151 – 199 mg/dl = borderline high
- 200 – 499mg/dl = high
- More than 500 mg/dl = very high
Your total cholesterol is the sum of your HDL, LDL, and triglyceride levels. Determine your triglyceride sum factor by multiplying it by .2. That is, if your triglyceride level is 135, the sum factor would be 27 (135 x .2).
- Less than 200 mg/dl = optimal
- 201 – 239 mg/dl = borderline high-risk
- More than 240 mg/dl = high risk
Example – Female:
- LDL = 116 – near optimal
- HDL = 68 – good
- Triglycerides = 36 (180 level x .2) – borderline high
- Total cholesterol = 220 – borderline high-risk
Example – Male:
- LDL = 158 – border-line high risk
- HDL = 60 – good
- Triglycerides = 19.6 (98 level x .2) – normal
- Total cholesterol = 237.6 – borderline high-risk
How to Get Your Numbers in the Healthy Range
If you are already an avid trainee who eats well, but you have undesirable cholesterol levels, then you should seek out a reputable physician for help. If you have a family history of high LDL and exercise and diet are not helping, then cholesterol medications may be the answer.
If you don’t exercise and you do practice a poor diet, you need to:
- Begin a sensible exercise regimen.
- Shore up your food consumption habits.
- Get tested again when you’ve improved your lifestyle.
Simple Exercises to Improve Your Posture
When it comes to how to have good posture, a strong core is key. The classic plank is a fantastic core exercise that lights up a multitude of muscles all at once. When done correctly the plank strengthens several abdominal muscles while also working the shoulders and back.
Even better, several variations on the plank exist, so it’s easy to switch things up for a greater challenge or to combat boredom.
Practice the plank by lying face down on the floor with palms alongside shoulders and feet and legs together. Raise yourself so your arms are straight and you’re balancing equally on your hands and toes.
Alternatively, raise yourself just to your forearms. Be sure to keep your spine straight, as proper form is essential to getting the most out of this move. Try holding the pose for 30 seconds. As your strength grows, extend the time to between one and three minutes.
2. Crunch with Twist
If you want to learn how to fix your posture, then you’ll love this move. It works your abs and obliques.
Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. As you exhale, lift your right shoulder off the floor, rotating toward the left. Inhale and lower your shoulder back to the floor. Repeat on the other side to complete one rep.
3. Dumbbell Side Bends
This is another exercise for the obliques. You’ll need at least one light weight for this one, but you can also use cans of soup if you don’t have weights.
Stand with your feet shoulder width apart. Relax your shoulders. Slowly bend to one side, then return to the starting position. You can do all reps on one side before doing the other or work both sides at once.
4. Back Extensions
When you’re learning how to improve posture, it’s necessary to strengthen your back with this exercise. Lie face down, extending arms straight above your head. Keeping your head in line with your spine, gently lift your shoulders as far off the floor as possible, then return to the starting position.
5. Pilates Swimming
Learning how to have good posture is essential for dance students, and they use Pilates in their training. This is a move that anyone can do to strengthen their back to help ensure proper sitting posture. It can also help you make sure that you’re standing up straight.
Begin lying face down on the floor with arms straight over your head. Lift the left arm and right leg, keeping the elbow and knee straight. Lower your limbs back to the starting position before repeating with the right arm and left leg.
6. Reverse Dumbbell Fly
People who have rounded shoulders as a result of years of poor posture need to strengthen their upper back. When it comes to how to have better posture, this move is a great solution.
Use two light weights, grasping one in each hand with your palms facing each other. Feet are shoulder width apart. Bend slightly forward at the waist and soften the knees. With your head up and eyes facing forward, raise your arms to your sides until they are parallel with the floor. Elbows are slightly bent. Slowly lower arms to start position. Try three sets of 10 reps each.
7. Seated Dumbbell Row
This exercise is directed toward strengthening the upper and middle back. Sit on a chair, holding a light weight in each hand. Palms should be facing each other. Bend forward slightly from the waist. Begin by squeezing your shoulder blades together.
At the same time, drive your elbows behind you. Pause before slowly lowering the weights to the start position. Three sets of 10 reps is a good start.
8. Shoulder Rolls
Proper sitting posture is important for everyone, particularly those who work at a desk all day. This simple stretch can work wonders for relieving tension and encouraging correct posture.
Shoulder rolls can be done while sitting or standing. Inhale and raise your shoulders toward your ears. Hold for a few seconds before exhaling and pulling your shoulder blades down and together. Repeat five to 10 times at least twice a day.
9. Seated Twist
This is one of the best posture exercises, and it’s easy to do anywhere. In fact, it’s practically designed to be performed during a long day at work.
From a seated position, exhale and use the right arm of your chair to twist to the right. Your abdomen and chest will be facing the right arm of your chair. Hold this position for a few breaths before returning to the starting position and repeating on the other side. This exercise can be performed throughout the day.
10. Kneeling Stretch
Tight muscles are sometimes the result of poor posture. Couple bad posture with a sedentary lifestyle, and you’ve got a recipe for back pain and worsening posture as you age. The kneeling stretch combats tightness in a number of important muscle groups. Do it regularly, and you’ll find it much easier to sit and stand with a straight spine.
To begin, lunge with one leg forward while the knee of the other leg rests on a padded mat. Place your hands on your lunging knee. Gently push the hips forward to feel a stretch in the iliopsoas muscle, an important connection between the hip and spine. The more flexible your iliopsoas muscle is, the freer you are to keep your spine straight.
Abdominal Fat Loss Tips
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6).
Trans fats are created by pumping hydrogen into unsaturated fats such as soybean oil.
They’re found in some margarines and spreads, and they’re also added to some packaged foods.
A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than monkeys that ate a diet high in monounsaturated fat (10).
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as “partially hydrogenated” fats.
Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.
Research suggests too much alcohol can also make you gain belly fat.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.
In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink (12).
Protein is an extremely important nutrient for weight control.
High protein intake increases release of the fullness hormone PYY, which decreases appetiteand promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss (13, 14, 15).
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.”
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle (21).
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even “healthier” sugars (such as real honey) should be used sparingly.
Aerobic exercise (cardio) is an effective way to improve health and burn calories.
Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial (27, 28, 29).
Regardless of intensity, how often and how much you exercise is important. One study found postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week (30).
Reducing carb intake can be very beneficial for losing fat, including abdominal fat.
Coconut oil is one of the healthiest fats you can eat.
Controlled studies suggest it may also lead to abdominal fat loss.
To boost belly fat loss, it’s best to take about 2 tablespoons (30 ml) of coconut oil per day, which is the amount used in most of the studies reporting good results.
However, keep in mind that coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you are already eating with coconut oil.
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (43).
If you decide to start weight lifting, it is a good idea to get advice from a certified personal trainer.
Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.
Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat (47, 48).
To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.
A 16-year study of more than 68,000 women found those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (51).
The condition known as sleep apnea, where breathing actually stops intermittently during the night, has also been linked to excess visceral fat (52).
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.
If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients. Many also allow you to record your exercise and physical activity.
You can find 5 free apps/website to track nutrient and calorie intake on this page.
Fatty fish are incredibly healthy.
Some evidence also suggests that these omega-3 fats may help reduce visceral fat.
Aim to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.
Drinking large amounts may carry the same risk for abdominal fat gain (61).
An 8-ounce (248-gram) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose (62).
In a controlled study of obese men, those who took 1 tablespoon of apple cider vinegar per day for 12 weeks lost half an inch (1.4 cm) from their waists (67).
Although no other human studies yet exist, taking 1 to 2 tablespoons of apple cider vinegar per day is safe for most people and may lead to modest fat loss.
Researchers have found different types of bacteria play a role in weight regulation, and having the right balance can help with weight loss, including loss of belly fat.
Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.
Intermittent fasting has recently become very popular for weight loss.
It is an eating pattern that cycles between periods of eating and periods of fasting (73).
One popular method involves 24-hour fasts once or twice a week. Another involves fasting every day for 16 hours and eating all your food in an 8 hour period.
In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks (74).
More details: How Intermittent Fasting Helps You Lose Weight and Belly Fat.
Green tea is an exceptionally healthy beverage.
If you do just one of the items on this list, then it won’t have a big effect on its own.
If you want good results, then you need to combine different methods that have been shown to be effective.
Therefore, changing your lifestyle for the long-term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
Strength Training for Runners
The goal here is to get you a stronger running body. You won’t look like Arnold, trust me. So, here we go:
LIFT YEAR-ROUND, BUT BACK OFF DURING RACING SEASON
Build your aerobic base during the fall season and focus on building maximal strength at other times of the year. It’s more important that you focus on building a solid foundation of strength and movement proficiency with the major lifts (more on that in the next point) than anything else. Simply dial back the strength-training frequency during racing season to ensure you don’t cut into the recovery and performance of your running training.
Just as you would continue to run to keep from getting rusty, you would keep lifting weights to ensure that the body stays strong throughout the year. Alas, a break of just a couple of weeks from heavy stimuli can be enough to signal your body to start shedding strength.
CHOOSE FUNCTIONALLY SUPERIOR EXERCISES
Not all exercises are created equal. The strength and neuromuscular improvements from exercises like squat and deadlift variations will definitely offer far more carryover to running than isolation curls. I recommend checking the Bodybuilding.com Exercise Database or having a certified strength and conditioning coach instruct you on proper and safe lifting techniques for these exercises.
Single-leg variations, like single-leg split squats, single-leg deadlifts, and lunge variations are also important for the development of dynamic stability, which is important for increasing running economy.
TRAIN WITHIN A SPECTRUM OF SETS AND REPETITIONS
Exercise repetitions (aka reps) refer to the number of times you perform the same exercise one after another, and sets refer to how many total times you perform those repetitions in distinct groups, as in “3 sets of 10 reps.” There are ideal rep and set ranges for different effects on muscle, but for our purposes, focus on lifting weights that challenge you in the 5-reps-or-less range.
That means you should choose a weight that makes you feel like your muscles are on fire by the fifth rep. This 5-rep range works best for squats and deadlifts. For single-leg variations, focus on the 8-12-rep range.
For core stabilization exercises, focus on timed sets lasting 30-60 seconds.
LIFT WEIGHTS WITH A BALLISTIC INTENT
In other words, you need to move the weight as quickly as possible with your best form and technique possible, regardless of weight. Sometimes the weight will move slowly, but your “ballistic intent” will preferentially recruit your fast-twitch muscle fibers. Doing this will help with power generation for times when you need to really push off in the last mile.
JUMP, HOP, AND SKIP
Frog jumps, jump squats, bounding, quick high-knees—these are all forms of explosive bodyweight training called plyometric training. Plyometrics can improve the stretch-shortening cycle of your lower limbs by making joints, tendons, and muscle less stiff. (Don’t worry, stiffness isn’t a bad thing.)
When your foot lands with each running stride, your tendons and muscles store elastic energy, which can be utilized for the subsequent push off the ground. The better you utilize this energy, the better your running economy becomes.
SAMPLE RUNNER’S WORKOUT
This sample workout can be performed once a week, preferably not on the same day as a running workout. Focus on proper exercise form to ensure exercise effectiveness and gym safety. As a side note, a movement screen and analysis of your running gait are also recommended to ensure that your joints are moving properly when lifting and running.
3 sets of 8-10 reps (minimal rest)
3 sets of 10-15 reps per leg (minimal rest)
3 sets of 8 5-sec. holds (60 sec. rest)
3-5 sets working to a peak set of 5 reps (1-2 min. rest)
SINGLE ARM CABLE CHEST PRESS
3 sets of 8-12 reps per arm (30-60 sec. rest)
3 sets of 20 reps (60 sec. rest)
3 sets working to a peak set of 5 reps (1-2 min. rest)
3 sets of 8-12 reps per arm (30-60 sec. rest)
3 sets of 10 steps left and right (60 sec. rest)
- Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845-865.