Many common pains are due to muscular imbalances causing postural issues. This includes issues such as back, hip, knee, neck and shoulder pain as well as headaches!  With a postural analysis and corrective exercise program these issues are often remedied and the pain diminishes or goes away all together! That's why when you train with Flynn the Fitness Coach the first stage is postural analysis/corrective exercise program. There's no point in launching straight into a standard strength training regiment if you have these issues (and let's be honest, at a certain age we all have something that needs fixing!).  

The benefits of good posture are many!

• Keeps bones and joints in the correct alignment so that muscles are being used properly.
• Helps decrease the abnormal wearing of joint surfaces.
• Decreases the stress on the ligaments holding the joints of the spine together.
• Prevents the spine from becoming fixed in abnormal positions.
• Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
• Prevents backache and muscular pain.
• Contributes to a good appearance.

To Achieve Good Posture You Will Require the Following:

• Good muscle flexibility
• Normal motion in the joints
• Strong postural muscles
• A balance of muscles on both sides of the spine
• Awareness of your own posture, plus awareness of proper posture which leads to conscious correction.

List from http://physioworks.com.au/

You're not a hamster.  Cardio, whether it be running, biking etc, alone is not enough for optimal health.  Add a resistance training program and healthy eating and you're on the road to success! Contact Flynn the Fitness Coach today to get started!

The most common goal people have when beginning a fitness program is weight loss.  But there's no magic elixir or, sorry, diet that'll achieve this goal overnight.  The bottom line is that a healthy lifestyle is the key; do this and the goals, including weight loss, will come. Here are some tips on changes to be made for a healthier lifestyle:

1) Improve your diet, but don't "diet".  Lean proteins, lots of fruits and vegetables, whole grains.  Minimize starches (e.g. white rice), no or very little processed foods (e.g. pasta!) and especially avoid products with added sugars  (more on this in a future post). Bottom line - eat real food!

2) Get your 8 glasses of water per day. There are many important reasons for drinking adequate amounts of water. One of the more simple reason is that drinking water with a meal makes you feel full sooner and therefore you'll be satisfied eating less. 

3) Eat smaller more frequent meals - eating often helps keep your energy levels up.

4) The "C" word - cardio!  Yes, getting your heart rate up a few times a week for at least 30 minutes will improve heart health and, yes, burn fat.  The first 20 or so minutes the primary energy substrate during a cardio workout is carbs, after which fat becomes the primary energy contributor.  But remember, you must adequately carb up (good carbs please!) - fat burns in the flame of carbs - if you don't have the energy from carbs you won't last till the point that your burning fat as the primary energy substrate.  And don't be afraid to interval train - if you're out for a run and you need to walk for a minute before running some more then do it - studies show that interval training is often more effective as more work is accomplished in the end!

5) Build lean mass with resistance training!  Increasing your good weight (lean mass) helps lose bad weight (flab).  Whole body resistance training - primarily the major muscle groups -will get you to your goals faster and more permanently than cardio alone. Additionally, you'll get stronger too!

Now, get to it - you won't regret it!

Notes from 
http://firmingyou.com/blog/article-5-fat-burning-strategies/ http://www.caloriesperhour.com/tutorial_water.php

As most people know our food is comprised of 3 macro nutrients - fat, carbohydrates and proteins.  They are all important but the recommended amount of each seems to depend on the day of the week.  Being constantly bombarded with seemingly contradictory data and suggestions can be frustrating for both the fitness professional and the average person. The only true answer to how much protein you should consume is "it depends".  But the tried and true guideline still holds up; roughly 20-30% of your caloric intake should be from protein. 

Keeping in mind the following:
- If you are wanting to lose weight aim for the lower end of the range, if you want to build muscle aim for the higher end of the range. 
- Only around 30 grams of protein can be absorbed by the body in any one meal, so there is no point in eating larger quantities of protein than this in any one sitting. Eating a meal of 90 grams of protein will only give you the same benefit as eating a meal with 30 grams of protein, according to a study by the University of Texas.
- It therefore makes more sense to eat smaller meals more often, that way your body can metabolise more of the protein that you are consuming, and less goes to waste.
- Eating a protein rich breakfast will give you the best start to the day. A protein shake is a very convenient way of ensuring that you start the day with a good source of protein
- Ensuring that you have protein rich meals throughout the day will help to prevent spikes in your blood sugar levels. These spikes can trigger insulin response, which effectively triggers your body to turn sugar into fat stores – not a desirable action for those seeking to lose weight. Also avoid eating too much protein later on in the day, as if you are consuming meals with greater than 30 grams of protein late in the day, that excess protein can be oxidised and could eventually end up as extra fat being stored in your body.
-If you are working out, ensure that you have a good source of protein both before and after your workout. The best timing for this is up to 30 minutes before your workout, and up to 30 minutes after your workout.
http://teamboom.net/how-many-grams-of-protein-should-i-eat-a-day

At Flynn the Fitness Coach the focus is on functional training.  Put simply, the program and prescribed exercises  are designed to improve functional movement in your day-to-day life. Whether it's getting out of a chair, preventing a stumble, or being able to get up the stairs without losing your breath.  Don't expect your standard weight-resistance program - (no bench press or standard biceps curls!)
"Standard resistance training machines are of limited use for functional training – their fixed patterns rarely mimic natural movements, and they focus the effort on a single muscle group, rather than engaging the stabilizers and peripheral muscles". (quote from http://en.wikipedia.org/wiki/Functional_training).
Call today to begin feeling better tomorrow!