Great Reasons to be Active

Being active is good for you in so many ways. It can provide a huge range of fun experiences, make you feel good, improve your health, and is a great way to relax and enjoy the company of your friends.

Regular physical activity can:

• help prevent heart disease, stroke and high blood pressure;
• reduce the risk of developing type II diabetes and some cancers;
• help build and maintain healthy bones, muscles and joints reducing the risk of injury; and
• promote psychological well-being.

Physical Activity Recommendations for 5-12 year olds

A combination of moderate and vigorous activities for at least 60 minutes a day is recommended.

Examples of moderate activities are a brisk walk, a bike ride or any sort of active play.

More vigorous activities will make kids “huff and puff” and include organised sports such as football and netball, as well as activities such as ballet, running and swimming laps. Children typically accumulate activity in intermittent bursts ranging from a few seconds to several minutes, so any sort of active play will usually include some vigorous activity.

Most importantly, kids need the opportunity to participate in a variety of activities that are fun and suit their interests, skills and abilities. Variety will also offer your child a range of health benefits, experiences and challenges.

Children shouldn’t spend more than two hours a day using electronic media for entertainment (eg computer games, TV, internet), particularly during daylight hours.

Further information is available on Australia’s Physical Activity Recommendations for 5-12 year olds http://www.health.gov.au/internet/main/publishing.nsf/Content/phd-physical-activity-kids-pdf-cnt.htm

Physical Activity Recommendations for 12-18 year olds

At least 60 minutes of physical activity every day is recommended. This can built up throughout the day with a variety of activities.

Physical activity should be done at moderate to vigorous intensity. There are heaps of fun ways to do it:

• Moderate activities like brisk walking, bike riding with friends, skateboarding and dancing.
• Vigorous activities such as football, netball, soccer, running, swimming laps or training for sport.
• Vigorous activities are those that make you “huff and puff”. For additional health benefits, try to include 20 minutes or more of vigorous activity at least three to four days a week.

Try to be active in as many ways as possible. Variety is important in providing a range of fun experiences and challenges and provides an opportunity to learn new skills.

Make the most of each activity in your day. For example, you can walk the dog and replace short car trips with a walk or bike ride.

Further information is available on Australia’s Physical Activity Recommendations for 12-18 year olds http://www.health.gov.au/internet/main/publishing.nsf/Content/phd-physical-activity-youth-pdf-cnt.htm

Physical Activity Guidelines for Adults

There are four steps for better health for Australian adults.

Together, steps 1-3 recommend the minimum amount of physical activity you need to do to enhance your health. They are not intended for high-level fitness, sports training or weight loss. To achieve best results, try to carry out all three steps and combine an active lifestyle with healthy eating.

Step 4 is for those who are able, and wish, to achieve greater health and fitness benefits.

Step 1 – Think of movement as an opportunity, not an inconvenience

Where any form of movement of the body is seen as an opportunity for improving health, not as a time-wasting inconvenience.

Step 2- Be active every day in as many ways as you can

Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines.

Step 3 – Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, day.

You can accumulate your 30 minutes (or more) throughout the day by combining a few shorter sessions of activity of around 10 to 15 minutes each.

Step 4 – If you can, also enjoy some regular, vigorous activity for extra health and fitness

This step does not replace Steps 1-3. Rather it adds an extra level for those who are able, and wish, to achieve greater health and fitness benefits.

Further information is available on National Physical Activity Guidelines for Adults http://www.health.gov.au/internet/main/publishing.nsf/Content/phd-physical-activity-adults-pdf-cnt.htm
All this information is available on the Australian Government website Department of Health and Aging. www.health.gov.au

FREE KIDS SESSION AT 3E FITNESS!

Call 0402411108 to arrange a FREE KIDS SESSION at the 3E Fitness Centre

Or email info@3efitness.com.au to get your child moving!

FREE PT SESSION AT 3E FITNESS!

Call 0402411108 to arrange a FREE PT SESSION at the 3E Fitness Centre

Or email info@3efitness.com.au to get your body moving!

FREE BOOTCAMP SESSION AT 3E FITNESS!

Call 0402411108 to arrange a FREE BOOTCAMP SESSION at the 3E Fitness Centre

Or email info@3efitness.com.au to get your body moving!

3E Fitness  – Located at 15 Howes Street, Airport West

PH- 0402411108   www.3efitness.com.au

I joined a gym and spent a year working out 4 -5 days a week and although I lost an initial 10kg I could not shift any more. By this stage I started to lose motivation, I was training so hard yet failed to get a result and became very bored with my training.

Then along came Lauren…..Within 3 weeks I saw my whole body begin to change shape. I began to see muscle tone all over, in the right places and best of all…..a waistline.

Lauren’s training sessions work all muscle groups in one session, whereas training on my own I worked only a few muscles and the same ones all the time doing only the exercises I liked. With Lauren I work harder for the whole hour and no session is ever the same. I am no longer bored with my training, newly motivated and getting the results I want.

I have been training with Lauren twice a week for the past 2 years and I look forward to and enjoy every session. My teenage daughter and her friends, seeing my results, now train with Lauren and love it.

I highly recommend Lauren as a trainer and love the results I have achieved. I couldn’t have done it without her.

Liz (aged 43)

Having that weekly commitment to train with Lauren motivates you to push yourself and continue to train. We were able to lose weight within a few weeks and keep it off making us healthier and happier.

“As a basketball player I have increased my running speed on the court”

We recommend training with Lauren. Having a personal trainer has helped us make a commitment to being fit and healthy and keep it up.

Best of all we are able to do it with our friends.

Rachael and Rianna (aged 15)

Lauren is friendly, approachable and relaxed, yet very professional at the same time. She has a great fitness knowledge and can always find a way to explain technique etc so that it is understandable. If you are thinking about training with 3E I’d say “give it a go!”

Renee (aged 36)

I have had a speedy recovery and returning to training post surgery I have put back on the e10 kg I lost after my operation (and my six pack is on its way back!)

Lauren took me to the top of the mountain a year ago, and without her personal motivation there is no way I would be where I am today – on my climb back to the top!

Justin (age- cheekily withheld!)

I have really liked the level of personal training knowledge Lauren has and I always feel confident in her abilities, I also like her personality and how she manages to make the sessions fun (to a point! muscle burn is not fun!! he he he)

My training sessions have been enjoyable and I have needed them to motivate me to exercise. I think that is it a good option for those who need a push with their fitness like me! Do it! Its a great motivating way to keep fit and have fun!

Jackie (aged in 30′s)

I would highly recommend 3E to anyone who needs to kick start their fitness program. The training keeps me motivated and the methods are always varied and challenging. I like the mini challenges like running 1km non stop that I am set.

I now see training as an everyday part of life and I feel the difference in my mind and body if I don’t get to exercise each day.

Joanne (aged in 40′s)

Overall the training sessions helped me to increase my fitness levels and muscle tone. I can feel the increase strength in my upper body and legs. I also gained lots of ideas and knowledge on how to maintain my fitness into the future.

I didn’t think I could lift or move some of the weights I did in my sessions and to now know I can do it is a satisfying achievement for me.

Glenda (aged in 50′s)

Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.

Salmon
Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third.

“Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant,” says cardiologist Stephen T. Sinatra, MD, the author of “Lower Your Blood Pressure In Eight Weeks.” But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.

Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.

Avocado
Add a bit of avocado to a sandwich or spinach salad to increase the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. Health.com: What puts you at risk for high cholesterol?

“Avocados are awesome,” says Dr. Sinatra. “They allow for the absorption of other carotenoids — especially beta-carotene and lycopene — which are essential for heart health.”

Olive oil
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.

Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties — they’re the least processed — and use them instead of butter when cooking. Health.com: Good fats vs. bad fats — what to eat

Nuts
Almonds, walnuts, and macadamia nuts are all full of omega-3 fatty acids and mono- and polyunsaturated fats.

Almonds are rich in omega-3s, plus nuts increase fiber in the diet, says Dr. Sinatra. “And like olive oil, they are a great source of healthy fat.”

Berries
Blueberries, raspberries, strawberries — whatever berry you like best — are full of anti-inflammatories, which reduce your risk of heart disease and cancer.

“Blackberries and blueberries are especially great,” says Sinatra. “But all berries are great for your vascular health.” Health.com: How I survived a heart attack at 43

Legumes
Fill up on fiber with lentils, chickpeas, and black and kidney beans. They’re packed with omega-3 fatty acids, calcium and soluble fiber.

Spinach
Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.

But upping your servings of any veggies is sure to give your heart a boost. The Physicians’ Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least 2½ servings of vegetables each day cut their risk of heart disease by about 25 percent, compared with those who didn’t eat the veggies. Each additional serving reduced risk by another 17 percent.

Flaxseed
Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.

Soy
Soy may lower cholesterol, and since it is low in saturated fat, it’s still a great source of lean protein in a heart-healthy diet.

Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: Some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

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