What exercise should you start with?

06 October, 2021  Training

If you’re just starting out, what’s the best exercise you should start with?

The key to sticking with your exercise in the long term is consistency. And it’s hard to be consistent if you don’t enjoy exercising or can’t find a way to enjoy it.

So here are my 3 MUSTS:

1. Start with something you enjoy like playing sport, running around with your kids, swimming, gardening, hiking or dancing.

 

2. If there ISN’T any form of exercise you like, do things that you enjoy when you exercise like:

    • social exercising, ie. exercise with a friend or do a group class;
    • listen to music;
    • exercise while watching your favourite TV show.

 

3. Work towards the weekly standard of 150 minutes light to moderate exercise, 75 minutes high intensity exercise and 2 sessions of resistance based workouts per week.

 

Did you know weight loss is 40% muscle loss?

09 September, 2021  Training

Juno weight loss is muscle loss

Are you a parent that has gained some weight during the pandemic? 

 

Many Australians have gained an average 3kgs over the pandemic, with the stress of COVID-19 seeing blood pressure and smoking rates rise. 

 

So more than ever, many Australians are looking to lose weight.

 

However, many people don’t realise there is a difference between weight loss vs. quality weight loss.

 

Research has repeatedly shown that ~30 to 40% of weight loss comes from muscle mass 💪

 

That is, for every kilogram of weight lost, 300 to 400g of that weight is your muscle mass!

 

This is very important for long-term results, as weight reduction that causes a significant loss of muscle tissue is strongly correlated with a GREATER APPETITE, LOWERED METABOLIC RATE and WEIGHT REGAIN.

 

Losing weight is all about energy restriction ie. reducing food intake / diet. 

 

If you’re going to go into an energy restriction / diet, we encourage you to implement WEIGHT TRAINING 🏋️‍♀️ to help reduce muscle loss.

 

You hang onto your muscle mass better than just diet and cardio alone. 

 

It will also minimise performance slumps and has led to greater fat loss efficiency.

 

 

Massage ball tips for long periods of sitting

17 March, 2021  Training

 NOTE: A massage ball is one of the things we give you in your goodie bag once you sign up to our membership.

If you don't have a massage ball, you can use a tennis ball or something harder like a cricket ball, baseball or golf ball.

Click here for a Printable version

Massage Ball Tips