TRAINING GOALS

Fat/Weight Loss

  • There is a simple formula to losing fat or weight. You must create a calorie deficit, meaning you must be burning more calories than you are consuming through your nutritional intake. This calorie deficit can be achieved by increasing exercise and/or decreasing food (calorie) intake – but this should be done with the advice of a qualified exercise professional to ensure client safety and that the correct food groups are being eaten in the correct quantities.
  • Your exercise programme should include a balance of weight / resistance training and cardiovascular exercise. However, to every rule there is always an exception. Some people may require additional assistance or specialized medical treatment.

Increased Fitness Levels/Cardio Vascular

  • One of the obvious benefits from having increased fitness levels is the ability to perform a sporting event with more enjoyment at an increased performance level. But having a higher fitness level also means you may be able to play in the backyard with your children or grandchildren and can lead to a better quality of life. We only have one body and we need to look after it! Having a stronger heart and lungs will reduce the chance of heart disease, diabetes and help you maintain a healthy body weight.

Muscle Toning

  • Increasing muscle tone is the most common request from clients and one of the biggest misconceptions is that this can be achieved with “spot reduction”. By this, people believe that they can target a problem area by training that muscle only, for example, doing abdominal crunches to achieve a flat stomach.
  • The fact is you need to combine a balance of medium to high intensity cardiovascular exercise and a weight training programme, completing sets at moderate to high intensity of 15 – 20 repetitions.
  • Nutrition plays a huge part in achieving a toned figure, due to the fact that you need to have low levels of body fat to see muscle definition. LADIES – BY DOING WEIGHTS YOU WILL NOT GET BIG MUSCLES LIKE THE WOMEN IN BODYBUILDING MAGAZINES! That’s because another misconception is that you will grow big muscles from weight training.
  • But the truth is, body builders lift weights everyday, eat mammoth amounts of food and spend hundreds of dollars on legal (and possibly illegal) supplementation.

Muscle Gain

  • To increase muscle you must be eating more calories than you are burning during your normal daily activity as well as undertaking an intensive weight training programme. However, the increase in food intake (nutrition) should come from protein and complex carbohydrates because an increase in the wrong food groups will most likely result in an unnecessary rise in body fat levels.
  • Your exercise should primarily be weight framing of high intensity and each set should be completed to maximum physical exertion.
  • Each set should be between six and twelve repetitions.
  • It is still recommended you do some light to moderate cardiovascular exercise to help maintain healthy body fat levels and a reasonable level of fitness.

Weight Training

  • Weight or resistance training has many benefits from improving sporting performance to reducing the risk of osteoporosis. It can help you maintain a good posture and minimise back pain.
  • Weight training can give you a greater quality of life by helping to build a stronger, more stable body.
  • For more specific information on the different types of weight training refer to the sections on Muscle gain,Strength training and Muscle toning.

Strength Training

  • Gaining strength is similar to muscle gain. Your motivation for getting stronger or building muscle will dictate how you approach your framing regime.
  • To increase strength you must be eating more calories than you are burning during your normal daily activity as well as undertaking an intensive weight framing programme. However, the increase in food intake (nutrition) should come from protein and complex carbohydrates because an increase in the wrong food groups will most likely result in an unnecessary rise in body fat levels. Although, those opting for a total strength-based programme could end up carrying extra body fat due to the necessary calorie intake to achieve their goals.
  • Your exercise should primarily be weight training of high intensity and each set should be completed to maximum physical exertion.
  • Each set should be between one and eight repetitions.
  • It is still recommended you do some light cardiovascular exercise to help maintain healthy body fat levels and a reasonable level of fitness, but moderate or high intensity cardiovascular training will have a detrimental effect on a total strength-based framing regime.

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SPECIALIST AREAS

Sports-specific

  • Depending on the sport or sports you are competing in we can offer training programmes that will increase your performance and level of enjoyment. These may be based on improving strength,speed,power or agility and what you focus on will depend on your areas of weakness.
  • The programmes will be either gym-based or outdoor sand will mimic the movements and energy systems used during sporting activity.

Speed/Agility/Power

  • These usually relate to sports-specific goals for athletes to increase the enjoyment of their sport through greater performance. However, exercises to improve your speed, agility and power can also be incorporated into your fitness regime to give greater variety and give you more personal satisfaction.
  • These three areas of your fitness can be developed through indoor training or outdoor training.

Improved Flexibility

  • This is the most neglected area in many exercise regimes, but it’s an area that can reduce the chance of injury and help promote a greater quality of life. It’s also an area where the phrase “use it or lose it” applies.
  • Consider the flexibility of an average young child compared to a young adult or a senior citizen -while there is always deterioration with age, most of the loss of flexibility is due to a lack of stretching.
  • When was the last time you spent ten minutes stretching your legs, spine and shoulders?

Pilates

  • This is a fantastic way to build the strength of the mid-section – the abdominals, obliques and lower back.
  • Many back complaints stem from weak muscles in the lower back and stomach.
  • Weakness in these areas can also decrease sporting performance.
  • You want to think of your mid-section like the foundations of your house. It is the powerhouse as all movements utilise this core and it is where you develop your “chi” in martial arts.

Injury Rehabilitation

  • This is a very specific area and training programmes will depend on the extent of the injury and the condition of the individual.
  • We work with other professionals such as surgeons, chiropractors and physiotherapists to get the best possible results and get you back to your optimum health.

Massage Therapy

  • Massage therapy serves many different purposes including injury rehabilitation, relaxation and relieving tension and stress. Ideally, it should be part of everyone’s regular health and fitness regime.

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NUTRITION

Nutritional Advice

  • Nutrition plays a huge part in achieving all health and fitness-related goals and is an area that is often neglected or given a low priority. If it is not an area of focus people often end up frustrated at their lack of results.
  • There is a whole lot of conflicting information on nutrition and many views about what are the right foods to eat – and when we are confused we tend to do nothing! B³ Personal Training’s dietary advice in based around healthy eating that ensures appropriate nutritional content.
  • We advocate a balanced nutritional plan so you can maintain healthy eating forever and never have to crash diet again.
  • Supplementation is also recommended because of many factors such as busy lifestyles and the quality of our fruit and vegetables.

Supplementation

  • B³ Personal Training believes quality organic vitamin and mineral supplementation is essential.
  • There are a number of factors as to why this is the case. Our soil quality is poor compared to what it was like 30 years ago, which impacts on the nutritional value of our food.
  • Do you know how long your fruit and vegetables have been sitting on the shelf at the supermarket and what they have been sprayed with? We live busier lifestyles and need all the help we can get to ensure we have the right nutrients to sustain us.
  • There are also many more pollutants in our environment – another reason to use supplements, as they contain antioxidants to battle free radicals, which cause cell destruction throughout our bodies.

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LIFESTYLE

Lifestyle Management

  • This is an ever-growing area in this day and age where both parents are generally working and families have to cope with busier and busier lifestyles.
  • We can help give you advice on different techniques to help you manage your days and weeks, focusing in on any specific areas of weakness.
  • You may need more time out for yourself, a weekly massage or you may need to factor in family time each week.
  • Some simple advice can go a long way to having a more enjoyable life.

Stress Relief

  • Almost all exercise has the benefit of relieving stress – whether you are blasting out on a good run and getting fresh air into your body, punching the life out of a boxing bag or going on a sedate walk followed by a relaxing total body stretch and massage.
  • It is up to each individual whether they need to chill out after a manic day at the office or if they’d benefit by thrashing out some stress.
  • What suits you is often dependent on your personality type.
  • For some, relieving stress may also be a matter of lifestyle management- and we can help in this area too.

Massage Therapy

  • Massage therapy serves many different purposes including injury rehabilitation, relaxation and relieving tension and stress. Ideally, it should be part of everyone’s regular health and fitness regime.

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TRAINING LOCATIONS

Gym-based Training

  • Often people say: “I don’t like going to a gym”. But B³ Personal Training has found most of these people have never actual set foot inside a gym because of their perceptions and misconceived ideas.
  • Gyms provide the opportunity for a truly varied fitness regime, as exercises can be performed using cardio equipment, machine weights and free weights.
  • There’s also the option to participate in group exercises, circuit classes and even boxing for fitness.
  • Using a personal trainer will ensure the safe usage of the equipment and will help you overcome any initial anxiety you may have at the beginning of your programme. In the long term, having a personal trainer will mean you don’t get trapped into a boring routine at the gym, as we can offer you challenging and varied programmes – and we’ll keep you accountable!

Home-based Training

  • This is hugely convenient – and a great way to get started. You can purchase some equipment of your own or we can bring it to you.
  • Like outdoor training a very effective total body workout can be done with some hand weights and a Swiss ball.
  • This is also a great option for someone who feels self-conscious or wants privacy while they get themselves into shape.

Outdoor Training

  • Training at the park, the beach or the local sports field is a great way to keep your workouts more interesting and is especially beneficial for sports-specific training.
  • Using a Swiss ball and some hand weights you can do a very effective total body routine with the sun on your back and fresh air in your lungs.