Injuries

Injury is never considered when we are healthy and in top shape, however with any fitness activity, be it a set of squats, an extra mile or lap in the pool, there carries a risk that scales with level of activity. Two of the most common causes of injury in the gym are poor posture during the day and trying to do too much too fast.

In today’s society we sit in chairs for most of our waking hours, be it at school, in the office and even in the toilet. As a result of sitting down so much and leaning forwards in front of books or a computer, many people have developed poor posture. Common problems associated with poor posture from sitting down include hyper lordosis (when the lower back is arched excessively and the buttocks stick out) tightened hip flexors and forward head lean.  To reduce the possibility of poor posture, you can simply take small breaks at regular intervals from sitting and walk around for a little bit. A small break every half an hour would be ideal to maintain posture and lower back integrity.

Trying to do too much too fast ties in with my previous post on Training Hard vs Training Smart. To summarise, know your body’s limits and make sure you don’t push yourself too much. The saying is thrown around a lot in the world of fitness, but remember fitness is a marathon, not a sprint!

Some other general tips to stay safe include:

1.       Stretching before doing exercise.

2.       Foam rolling

3.       Training lower body and upper body equally

Don't be that guy who doesn't do legs!

Injuries are unpleasant and can set us back from our goals. Not being able to train when one wants to is depressing and a situation nobody wants to be in, so stay safe everyone! If your body feels off think twice before doing that extra set, running that extra lap or going to that next zumba class!

Stay safe, be fit and be happy!

Protein Shakes and all about it!

Hi guys! It's Natalie back again to tell you about protein shakes today. 

For the people who are unsure of what protein shakes are, they are powdered forms of protein such as soy or whey with extra flavor added and you blend it with milk or water. It looks like milkshake which is where the name “protein shake” comes from. Many people take protein shakes to help building muscles or to lose weight.

To begin with, why does your body need protein?

Protein is an essential nutrient required to build new cells. Every cell and organ in your body including muscle, skin, hair and connective tissue contains and need protein.

You can absorb protein from whole food such as meat, fish, poultry and eggs. However, getting the entire required intake is impossible unless you eat six or more times a day. Hence, protein shakes are suggested for people who desire aesthetics.

So the question comes down to whether protein powders really work or not.

The obvious answer is yes. However, it is a supplement to help you achieve your goals. Just drinking the shakes will not help you build the muscles. You need a well-planned out workout schedule along with healthy diet. Then you will achieve your goal in no time!

Be fit, Be happy!

Have you been rolling?

Hi guys, it's Mitomo from mnbks fitness =]

Today, I want to express my feelings about the importance of foam rollers!

The foam roller, like traditional stretching, is a great tool for lengthening and elongating muscles, but its benefits are especially helpful for runner, who often suffer from tight and fatigues muscles. Instead of simply lengthening the muscle, a foam roller massages muscle intensely, much like a massage from a physio, but using your own body weight and agility. 

The main benefits are as followed:

• Improved blood circulation throughout your skin, fascia, muscles, and even tendons and ligaments where you can access them with a foal roller.
  
• Through improved blood circulation, more efficient exchange of nutrients and waste products at a cellular level, leading to better overall cellular function and inter-cellular communication.
  
• Lengthening of short (tight) muscles, tendons, and ligament.
  
  Some muscles (e.g. hip flexors) and ligaments are prone to shortening, and are difficult to effectively stretch and apply therapeutic pressure to using standard massage and trigger point therapy techniques. But with a foam roller, you can apply deep pressure massage to such areas and lengthening shortened tissues, thereby preventing physical imbalances that can predispose you to injury
  
• promotion of optimal spinal range of motion. You can accomplish this by slowly rolling your spine against a foam roller and pausing whenever you feel restrictions around your joints and surrounding tissues to stretch.

So go out there, buy one of these amazing equipment and roll away!

Be fit, Be happy =]

Importance of Stretching!

Hello again, this is Natalie.

One quick question for all of you out there: How many of you do stretching? Not just before and after a workout but generally throughout the day?

Some of you may but I’m guessing most of you don’t. Even some of my friends who are in to fitness and gym don’t stretch before or after their exercise.

Did you know that stretching is just as important as exercise?

In general sense, it helps to improve flexibility and assists incorrect posture especially for those who spends most of the time on computers or on desk. Even for your mind, a short amount of time in the middle of your study or work can calm the mind and give your chance to recharge from the mental break. Below is a video which explains short stretching work outs you can easily follow. 

At least 3 to 5 minutes of stretching before you get in to actual exercise is crucial in avoiding any injuries in the future. Each of your major muscles should be warmed up before and also after. When muscles perform any exercise, they tighten and shorten. Hence stretching them out allows restoring the movement as well as reducing the soreness.

So remember to stretch before and after workout! It will prevent you from any serious injuries. Remember, you want to be fit and stay safe.

Be fit, be happy and be safe! :)

Overtraining and the Importance of Rest Days

Hi guys,
Over the past couple of weeks we've been talking to you about ways to stay fit and motivated with different workout ideas. However it is important to recognise that there is such a thing as overtraining. Overtraining happens when you train and workout beyond your body's ability to recover properly. While you may think that you're maximising your potential by working your body hard 7 days a week, this can lead to overtraining syndrome and in fact decrease your performance!

Overtraining can have you feeling tired and drained all the time, leave you with muscle soreness, headaches, weaken your immune system and even prevent you from sleeping properly. The key is to find a healthy balance between working out and rest to enable your body to recover properly. Allowing your body to have proper rest days between periods of training will in fact increase your performance and maximise your results.

However having a rest day doesn't mean sitting on the couch and watching TV all day. You can have an active rest day, conditioning your body, getting it ready for that next workout. A proper stretching routine targeting all areas of your body is a great way to spend your rest day. Yoga is a great choice here and will increase your performance across all areas of physical activity. Furthermore if that's not enough for you on your rest day, low intensity work on the treadmill and making use of a foam roller is also another option.

So there you have it guys, don't over work yourselves - make sure you're getting adequate rest days in to maximise your results. I highly recommend trying out yoga if you haven't yet, it'll make all aspects of your physical performance better, and maybe even spiritual. 

That's all for this one... be fit, be happy!

Are you training below your belts?

Hi guys, Mitomo from MNBKS Fitness =]

How’s everyone’s working out going?

Are you guys doing your leg day properly?
Don’t tell me you are skipping leg day because it wont stand out as upper body and you think it’s not worth it…

Well today, I’m going to let you people know why it is important to work on your legs more than your upper body. It’s not all about looking good.

And no, it’s not those simple reasons like, it will make you run faster, and longer, or it’ll make you a better athlete. But better reasons that will make you not only look good, but also feel young and strong! Because friends don't let friends miss leg day.

1.      It’ll increase your metabolism.

Not only will leg day make you speedier on the track, but it can also speed up your metabolism. Strength training outperforms running, cycling, rowing and other standard cardio exercises when it comes to keeping metabolism revved up.

2.      You’ll relieve lower back pain

When people have lower back pain, most people blame tight hamstrings and attempt to stretch them, however, they would be better off stretching the hip flexors and strengthening the hamstrings, gluteus and abdominal muscles.

3.      You’ll improve on your balance.

Balance is essential for maintaining control of your body. Exercises like side lunges and deadlifts will increase your stability, develop your proprioception and help keep you ready for anything.

*Just a quick what not to do for legs:

Never add more weight or attempt to go for speed until you’ve got the movement patterns down.

Beginners should pay special attention to squat depth, posture and knee alignment.

Be fit, Be happy =]

Healthy Diet Habit Tips

Hello everyone,

This is Natalie from MNBKS Fitness. Today I want to talk about having healthy diet habits.

1.     Have Breakfast!

The Australian Bureau of Statistics has released a shocking report that one in seven school children are skipping breakfast. Breakfast is considered as the most important meal of the day. The research shows that consuming breakfast regularly is correlated with lower level of overweight and obesity. If you’re in a hurry in the morning, have an apple or banana on your way to school or workplace. It will improve alertness and concentration you need during the day.

       2.     Drink a lot of water.

  As many people may already know, drinking an adequate amount of water is an essential part not only keeping you fit but also staying healthy. There are several benefits and to begin with, it helps maintain the balance of body fluids as our body is composed of about 60% of it. This bodily fluids are part of almost every part cycle such as digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. It also helps to control calories which is why if you are aiming to lose weight, it is essential to drink water often. It is recommended to carry a water bottle  wherever you go and drink them at regular intervals.

3.     Snacks between meals

Try having a piece of fruit or a few crackers in between your meals. Eating small frequent meals can be less taxing on your digestive system and it keeps you from overeating at mealtime.

Being fit and healthy is not just about going to gym and working out. It is a combination of exercising and keeping a healthy diet. It is these little habits that if you can get yourself to do them everyday, you will be able to achieve you goals much more faster. 

Be fit, Be happy!