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Fitness Blog

  • Proudly Australian!
  • Getting back on the wagon!
  • Small changes are better
  • Real change takes time
  • Back in Stock!
  • 2014 – The ultimate tug of war!
  • Merry Fitmas!
  • Anyone for Chicken?
  • Why our hydrate goes on white.
  • Our gift to you!

Health & Fitness

Monday, 26 January 2015

Proudly Australian!

On the 26th January every year, we celebrate Australia day. It is now the largest annual civic event held in this country. While it may have started out as a day to celebrate the birth of our nation, as it marks the anniversary of the 1788 arrival of the First Fleet of British Ships at Port Jackson, New South Wales, and raising of the Flag of Great Britain at that site by Governor Arthur Phillip, today it represents much more.
 
Australia day stands for frie...nds, family, mate-ship, and freedom. Being Australian carries with it a sense of pride in being a tolerant accepting society who is quick to welcome strangers into our homes and develop friendships that are based on shared experiences, not history, cultures, religion or race.
As a country we celebrate diversity, however sometimes our politicians let us down and take us back in time, but it’s the people – our fellow Aussies we all know and love, that keep this great country moving forward.
 
Living in such a young country allows us to be bold and brave, and we’ve always celebrated the underdog – we love seeing someone rise out of the depths of despair to become a modern day hero.

We believe in working hard, and playing even harder – Aussies work to live, not live to work – and yet we still work harder than most nations on earth.
 
We tell you how it is, we don’t hold any airs and graces and for those who’ve worked abroad, you know when you have an Aussie making decisions. We step on toes, we tell the brutal truth, we fight for what we believe in and we don’t give up.
 
Chris and I are proud to be called Aussies, and we are even prouder to own and run an Australian business that is taking on the big multinationals.
 
Today we celebrate what it means to us to be Australian – and we proudly bring that into our business everyday!
 
Photo Credit - Abel Cruz Photo Studio Miami
 
Proudly Australian!
On the 26th January every year, we celebrate Australia day. It is now the largest annual civic event held in this country. While it may have started out as a day to celebrate the birth of our nation, as it marks the anniversary of the 1788 arrival of the First Fleet of British Ships at Port Jackson, New South Wales, and raising of the Flag of Great Britain at that site by Governor Arthur Phillip, today it represents much more.
Australia day stands for friends, family, mate-ship, and freedom. Being Australian carries with it a sense of pride in being a tolerant accepting society who is quick to welcome strangers into our homes and develop friendships that are based on shared experiences, not history, cultures, religion or race.
As a country we celebrate diversity, however sometimes our politicians let us down and take us back in time, but it’s the people – our fellow Aussies we all know and love, that keep this great country moving forward.
Living in such a young country allows us to be bold and brave, and we’ve always celebrated the underdog – we love seeing someone rise out of the depths of despair to become a modern day hero.
We believe in working hard, and playing even harder – Aussies work to live, not live to work – and yet we still work harder than most nations on earth.
We tell you how it is, we don’t hold any airs and graces and for those who’ve worked abroad, you know when you have an Aussie making decisions. We step on toes, we tell the brutal truth, we fight for what we believe in and we don’t give up.
Chris and I are proud to be called Aussies, and we are even prouder to own and run an Australian business that is taking on the big multinationals. 
Today we celebrate what it means to us to be Australian – and we proudly bring that into our business everyday!

Photo Credit - Abel Cruz Photo Studio Miami

Labels: , , , , ,

Wednesday, 21 January 2015

Getting back on the wagon!

Yesterday I ran into a friend who I hadn’t seen for a while and we chatted about how hard he has found it to get back into his fitness routine after having some time off.

The reality is, even if you are a serious trainer, it’s tough getting back on the healthy wagon, so don’t keep putting it off until tomorrow, or until everything is perfectly timed, as that time never comes.
 
We’ve struggled as much as anyone to get back into eating healthy, and getting our daily cardio in, so we feel your pain. We are now a couple of weeks in, and everyday it is getting easier. Our eating is now back on track, except of course for the occasional lash out – especially on the Christmas pudding we got off my mum, but overall we are getting there!
 
So don’t beat yourself up if you are finding it tough to get back to where you were before Christmas – fitness & looking the best you can is a marathon, not a sprint.
 
To speed up our results, we incorporate fasted SS cardio into our morning, for 45 mins, 5 days per week. There is a lot of debate about whether fasted cardio is any better for you than non-fasted, or Steady State Cardio vs. High Intensity Interval Training, but we’ve tried multiple methods and for us, fasted SSC works the best for maintaining muscle and reducing fat. Every person is different, so if you’ve found a method that works better for you, use it. However the latest research into fat oxidization suggests that ingesting carbohydrates in the hours before exercise will raise insulin and subsequently suppress fat oxidation by up to 35%. This effect of insulin on fat oxidation may last as long as six to eight hours after a meal, and this means that the highest fat oxidation rates can be achieved after an overnight fast. Also, the ideal intensity levels for Fat oxidation are between 60-75% VO2Max while increased intensity above 75% actually reduces fat oxidation levels.
 
To increase the amount of fat oxidation, we also supplement with 500mg vitamin C, 200mg Super Ubiquinol CoQ10 and 1g of Acetyl L-Carnitine, immediately before training.
 
So, whatever methods you choose, do your research first and don’t just follow the latest FAD, and also evaluate what works best for you.
 
Here’s a pic of me, out getting my morning cardio, with my daughter Grace.
 
Getting back on the wagon!
Yesterday I ran into a friend who I hadn’t seen for a while and we chatted about how hard he has found it to get back into his fitness routine after having some time off.

The reality is, even if you are a serious trainer, it’s tough getting back on the healthy wagon, so don’t keep putting it off until tomorrow, or until everything is perfectly timed, as that time never comes.

We’ve struggled as much as anyone to get back into eating healthy, and getting our daily cardio in, so we feel your pain. We are now a couple of weeks in, and everyday it is getting easier. Our eating is now back on track, except of course for the occasional lash out – especially on the Christmas pudding we got off my mum, but overall we are getting there!

So don’t beat yourself up if you are finding it tough to get back to where you were before Christmas – fitness & looking the best you can is a marathon, not a sprint.

To speed up our results, we incorporate fasted SS cardio into our morning, for 45 mins, 5 days per week. There is a lot of debate about whether fasted cardio is any better for you than non-fasted, or Steady State Cardio vs. High Intensity Interval Training, but we’ve tried multiple methods and for us, fasted SSC works the best for maintaining muscle and reducing fat.  Every person is different, so if you’ve found a method that works better for you, use it. However the latest research into fat oxidization suggests that ingesting carbohydrates in the hours before exercise will raise insulin and subsequently suppress fat oxidation by up to 35%. This effect of insulin on fat oxidation may last as long as six to eight hours after a meal, and this means that the highest fat oxidation rates can be achieved after an overnight fast. Also, the ideal intensity levels for Fat oxidation are between 60-75% VO2Max while increased intensity above 75% actually reduces fat oxidation levels. 

To increase the amount of fat oxidation, we also supplement with 500mg vitamin C, 200mg Super Ubiquinol CoQ10 and 1g of Acetyl L-Carnitine, immediately before training.

So, whatever methods you choose, do your research first and don’t just follow the latest FAD, and also evaluate what works best for you.

Here’s a pic of me, out getting my morning cardio, with my daughter Grace.

Lqd - Liquid Skin Care for Men

Labels: , , , , , , , , , , , ,

Saturday, 17 January 2015

Small changes are better

When you want to make a change in your life, there are two different approaches you can take – you can make one big drastic change or you can make a number of small changes that get you close to the same point over time.
 
Big change can be great, it can be life affirming and exciting, but most people also find it the most scary and confronting – it’s also impossible to go back on. Once the change is made you just have to go with it.
 
That’s fine if it is a massive life leap to catapult you from one state of mind to another, but it tends not to work in regard to your fitness.  When it comes to making behavioural changes around food and exercise, I believe in lots of small changes, as here massive change tends not to work.
 
This is also where a lot of NY resolutions fall over. The change people aim for is too much to cope with at one time, and therefore good intentions usually lose traction after 1 or 2 weeks. Any change takes time, and so you need to do it consistently for at least 2-4 weeks before it becomes a habit. Once the habit is formed, then it becomes much easier.
 
Even with all our experience, we take the same approach ourselves with our training. After the indulgence of Christmas, New Year and the holiday season, we’re now cleaning up our diet, reducing our alcohol consumption and starting to introduce cardio back into our mornings.
 
It would be easy to say “we are only going to eat clean, we are not drinking any alcohol and we will do cardio every day” but that is an unrealistic expectation – the change from where we’ve been the last 2 months is too great, so we will gradually get back there through mini-steps. If we aimed for that all or nothing approach, the first time we fail, would be a reason to give up, whereas by introducing a rule of getting it right 80% of the time, we have room for some mishaps – as long as we are making improvements.
 
Once we are back on track, over the next 2-4 weeks, then we can increase it to doing the right thing 90% of the time.
 
So don’t beat yourself up over not being perfect with your diet or training, but aim for doing the right thing 80% of the time – for most people, that in itself will be a big, but manageable change.
 
 
Small changes are better

When you want to make a change in your life, there are two different approaches you can take – you can make one big drastic change or you can make a number of small changes that get you close to the same point over time.

Big change can be great, it can be life affirming and exciting, but most people also find it the most scary and confronting – it’s also impossible to go back on. Once the change is made you just have to go with it.

That’s fine if it is a massive life leap to catapult you from one state of mind to another, but it tends not to work in regard to your fitness.

When it comes to making behavioural changes around food and exercise, I believe in lots of small changes, as here massive change tends not to work.

This is also where a lot of NY resolutions fall over. The change people aim for is too much to cope with at one time, and therefore good intentions usually lose traction after 1 or 2 weeks.

Any change takes time, and so you need to do it consistently for at least 2-4 weeks before it becomes a habit. Once the habit is formed, then it becomes much easier.

Even with all our experience, we take the same approach ourselves with our training.  After the indulgence of Christmas, New Year and the holiday season, we’re now cleaning up our diet, reducing our alcohol consumption and starting to introduce cardio back into our mornings.

It would be easy to say “we are only going to eat clean, we are not drinking any alcohol and we will do cardio every day” but that is an unrealistic expectation – the change from where we’ve been the last 2 months is too great, so we will gradually get back there through mini-steps. If we aimed for that all or nothing approach, the first time we fail, would be a reason to give up, whereas by introducing a rule of getting it  right 80% of the time, we have room for some mishaps – as long as we are making improvements.

Once we are back on track, over the next 2-4 weeks, then we can increase it to doing the right thing 90% of the time.

So don’t beat yourself up over not being perfect with your diet or training, but aim for doing the right thing 80% of the time – for most people, that in itself will be a big, but manageable change.

Anthony & Chris

Labels: , , , , , , , , , , , ,



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Fitness Blog

Health & Fitness

Monday, 26 January 2015

Proudly Australian!

On the 26th January every year, we celebrate Australia day. It is now the largest annual civic event held in this country. While it may have started out as a day to celebrate the birth of our nation, as it marks the anniversary of the 1788 arrival of the First Fleet of British Ships at Port Jackson, New South Wales, and raising of the Flag of Great Britain at that site by Governor Arthur Phillip, today it represents much more.
 
Australia day stands for frie...nds, family, mate-ship, and freedom. Being Australian carries with it a sense of pride in being a tolerant accepting society who is quick to welcome strangers into our homes and develop friendships that are based on shared experiences, not history, cultures, religion or race.
As a country we celebrate diversity, however sometimes our politicians let us down and take us back in time, but it’s the people – our fellow Aussies we all know and love, that keep this great country moving forward.
 
Living in such a young country allows us to be bold and brave, and we’ve always celebrated the underdog – we love seeing someone rise out of the depths of despair to become a modern day hero.

We believe in working hard, and playing even harder – Aussies work to live, not live to work – and yet we still work harder than most nations on earth.
 
We tell you how it is, we don’t hold any airs and graces and for those who’ve worked abroad, you know when you have an Aussie making decisions. We step on toes, we tell the brutal truth, we fight for what we believe in and we don’t give up.
 
Chris and I are proud to be called Aussies, and we are even prouder to own and run an Australian business that is taking on the big multinationals.
 
Today we celebrate what it means to us to be Australian – and we proudly bring that into our business everyday!
 
Photo Credit - Abel Cruz Photo Studio Miami
 
Proudly Australian!
On the 26th January every year, we celebrate Australia day. It is now the largest annual civic event held in this country. While it may have started out as a day to celebrate the birth of our nation, as it marks the anniversary of the 1788 arrival of the First Fleet of British Ships at Port Jackson, New South Wales, and raising of the Flag of Great Britain at that site by Governor Arthur Phillip, today it represents much more.
Australia day stands for friends, family, mate-ship, and freedom. Being Australian carries with it a sense of pride in being a tolerant accepting society who is quick to welcome strangers into our homes and develop friendships that are based on shared experiences, not history, cultures, religion or race.
As a country we celebrate diversity, however sometimes our politicians let us down and take us back in time, but it’s the people – our fellow Aussies we all know and love, that keep this great country moving forward.
Living in such a young country allows us to be bold and brave, and we’ve always celebrated the underdog – we love seeing someone rise out of the depths of despair to become a modern day hero.
We believe in working hard, and playing even harder – Aussies work to live, not live to work – and yet we still work harder than most nations on earth.
We tell you how it is, we don’t hold any airs and graces and for those who’ve worked abroad, you know when you have an Aussie making decisions. We step on toes, we tell the brutal truth, we fight for what we believe in and we don’t give up.
Chris and I are proud to be called Aussies, and we are even prouder to own and run an Australian business that is taking on the big multinationals. 
Today we celebrate what it means to us to be Australian – and we proudly bring that into our business everyday!

Photo Credit - Abel Cruz Photo Studio Miami

Labels: , , , , ,

Wednesday, 21 January 2015

Getting back on the wagon!

Yesterday I ran into a friend who I hadn’t seen for a while and we chatted about how hard he has found it to get back into his fitness routine after having some time off.

The reality is, even if you are a serious trainer, it’s tough getting back on the healthy wagon, so don’t keep putting it off until tomorrow, or until everything is perfectly timed, as that time never comes.
 
We’ve struggled as much as anyone to get back into eating healthy, and getting our daily cardio in, so we feel your pain. We are now a couple of weeks in, and everyday it is getting easier. Our eating is now back on track, except of course for the occasional lash out – especially on the Christmas pudding we got off my mum, but overall we are getting there!
 
So don’t beat yourself up if you are finding it tough to get back to where you were before Christmas – fitness & looking the best you can is a marathon, not a sprint.
 
To speed up our results, we incorporate fasted SS cardio into our morning, for 45 mins, 5 days per week. There is a lot of debate about whether fasted cardio is any better for you than non-fasted, or Steady State Cardio vs. High Intensity Interval Training, but we’ve tried multiple methods and for us, fasted SSC works the best for maintaining muscle and reducing fat. Every person is different, so if you’ve found a method that works better for you, use it. However the latest research into fat oxidization suggests that ingesting carbohydrates in the hours before exercise will raise insulin and subsequently suppress fat oxidation by up to 35%. This effect of insulin on fat oxidation may last as long as six to eight hours after a meal, and this means that the highest fat oxidation rates can be achieved after an overnight fast. Also, the ideal intensity levels for Fat oxidation are between 60-75% VO2Max while increased intensity above 75% actually reduces fat oxidation levels.
 
To increase the amount of fat oxidation, we also supplement with 500mg vitamin C, 200mg Super Ubiquinol CoQ10 and 1g of Acetyl L-Carnitine, immediately before training.
 
So, whatever methods you choose, do your research first and don’t just follow the latest FAD, and also evaluate what works best for you.
 
Here’s a pic of me, out getting my morning cardio, with my daughter Grace.
 
Getting back on the wagon!
Yesterday I ran into a friend who I hadn’t seen for a while and we chatted about how hard he has found it to get back into his fitness routine after having some time off.

The reality is, even if you are a serious trainer, it’s tough getting back on the healthy wagon, so don’t keep putting it off until tomorrow, or until everything is perfectly timed, as that time never comes.

We’ve struggled as much as anyone to get back into eating healthy, and getting our daily cardio in, so we feel your pain. We are now a couple of weeks in, and everyday it is getting easier. Our eating is now back on track, except of course for the occasional lash out – especially on the Christmas pudding we got off my mum, but overall we are getting there!

So don’t beat yourself up if you are finding it tough to get back to where you were before Christmas – fitness & looking the best you can is a marathon, not a sprint.

To speed up our results, we incorporate fasted SS cardio into our morning, for 45 mins, 5 days per week. There is a lot of debate about whether fasted cardio is any better for you than non-fasted, or Steady State Cardio vs. High Intensity Interval Training, but we’ve tried multiple methods and for us, fasted SSC works the best for maintaining muscle and reducing fat.  Every person is different, so if you’ve found a method that works better for you, use it. However the latest research into fat oxidization suggests that ingesting carbohydrates in the hours before exercise will raise insulin and subsequently suppress fat oxidation by up to 35%. This effect of insulin on fat oxidation may last as long as six to eight hours after a meal, and this means that the highest fat oxidation rates can be achieved after an overnight fast. Also, the ideal intensity levels for Fat oxidation are between 60-75% VO2Max while increased intensity above 75% actually reduces fat oxidation levels. 

To increase the amount of fat oxidation, we also supplement with 500mg vitamin C, 200mg Super Ubiquinol CoQ10 and 1g of Acetyl L-Carnitine, immediately before training.

So, whatever methods you choose, do your research first and don’t just follow the latest FAD, and also evaluate what works best for you.

Here’s a pic of me, out getting my morning cardio, with my daughter Grace.

Lqd - Liquid Skin Care for Men

Labels: , , , , , , , , , , , ,

Saturday, 17 January 2015

Small changes are better

When you want to make a change in your life, there are two different approaches you can take – you can make one big drastic change or you can make a number of small changes that get you close to the same point over time.
 
Big change can be great, it can be life affirming and exciting, but most people also find it the most scary and confronting – it’s also impossible to go back on. Once the change is made you just have to go with it.
 
That’s fine if it is a massive life leap to catapult you from one state of mind to another, but it tends not to work in regard to your fitness.  When it comes to making behavioural changes around food and exercise, I believe in lots of small changes, as here massive change tends not to work.
 
This is also where a lot of NY resolutions fall over. The change people aim for is too much to cope with at one time, and therefore good intentions usually lose traction after 1 or 2 weeks. Any change takes time, and so you need to do it consistently for at least 2-4 weeks before it becomes a habit. Once the habit is formed, then it becomes much easier.
 
Even with all our experience, we take the same approach ourselves with our training. After the indulgence of Christmas, New Year and the holiday season, we’re now cleaning up our diet, reducing our alcohol consumption and starting to introduce cardio back into our mornings.
 
It would be easy to say “we are only going to eat clean, we are not drinking any alcohol and we will do cardio every day” but that is an unrealistic expectation – the change from where we’ve been the last 2 months is too great, so we will gradually get back there through mini-steps. If we aimed for that all or nothing approach, the first time we fail, would be a reason to give up, whereas by introducing a rule of getting it right 80% of the time, we have room for some mishaps – as long as we are making improvements.
 
Once we are back on track, over the next 2-4 weeks, then we can increase it to doing the right thing 90% of the time.
 
So don’t beat yourself up over not being perfect with your diet or training, but aim for doing the right thing 80% of the time – for most people, that in itself will be a big, but manageable change.
 
 
Small changes are better

When you want to make a change in your life, there are two different approaches you can take – you can make one big drastic change or you can make a number of small changes that get you close to the same point over time.

Big change can be great, it can be life affirming and exciting, but most people also find it the most scary and confronting – it’s also impossible to go back on. Once the change is made you just have to go with it.

That’s fine if it is a massive life leap to catapult you from one state of mind to another, but it tends not to work in regard to your fitness.

When it comes to making behavioural changes around food and exercise, I believe in lots of small changes, as here massive change tends not to work.

This is also where a lot of NY resolutions fall over. The change people aim for is too much to cope with at one time, and therefore good intentions usually lose traction after 1 or 2 weeks.

Any change takes time, and so you need to do it consistently for at least 2-4 weeks before it becomes a habit. Once the habit is formed, then it becomes much easier.

Even with all our experience, we take the same approach ourselves with our training.  After the indulgence of Christmas, New Year and the holiday season, we’re now cleaning up our diet, reducing our alcohol consumption and starting to introduce cardio back into our mornings.

It would be easy to say “we are only going to eat clean, we are not drinking any alcohol and we will do cardio every day” but that is an unrealistic expectation – the change from where we’ve been the last 2 months is too great, so we will gradually get back there through mini-steps. If we aimed for that all or nothing approach, the first time we fail, would be a reason to give up, whereas by introducing a rule of getting it  right 80% of the time, we have room for some mishaps – as long as we are making improvements.

Once we are back on track, over the next 2-4 weeks, then we can increase it to doing the right thing 90% of the time.

So don’t beat yourself up over not being perfect with your diet or training, but aim for doing the right thing 80% of the time – for most people, that in itself will be a big, but manageable change.

Anthony & Chris

Labels: , , , , , , , , , , , ,