Wednesday 27 August 2014

Butts n Gutts Boot Camp



Hi all, Mark here from Alltone Fitness.

Butts n Gutts bootcamp ( in the Watsonia, Greensborough and Bundoora area)  commences in two weeks. (Monday 15th September)

So, what is it you can expect from being part of this heart pumping, calorie burning boot camp?

1.       Strengthen and tone those stubborn areas like the hips, thighs and buttocks.

2.       Meet like-minded people.

3.       Experience a sense of achievement working together in a team environment.

4.       Weight loss, improved cardiovascular fitness, feeling and looking great.

 

Wow!! Now who doesn’t want to look and feel great for this Summer.

Come down for a free trial, I guarantee  you will be hooked! Suitable for all fitness levels.

 



 

Mon: 6am

Wed: 6pm

Sat: 7:30am

 

Visit www.bngbootcamp.com.au for more info or book your free trial at www.alltonefitness.com.au/booking

 

Have yourself a cracking week

 

Yours in health and fitness

 

Mark

 

Monday 25 August 2014

Why women should perform resistance training...


Hi there, Mark here from Alltone Fitness. In this week’s blog I will be covering the benefits and reasons by females should be performing resistance training.  

In the past, the general consensus was females performed cardio for fitness and weight loss and males generally hit the weights to pack on muscle mass. If I had a $1 for each time a female client said to me  - I don’t want to do resistance training as I don’t  want to bulk up, I just want to lose weight.  This couldn’t be further from the truth. Thankfully today our thinking patterns have changed and the importance of performing resistance training amongst the female population is better understood.

1.      The number one benefit of resistance training is for reducing body fat.. You might be surprised at this, though it’s true. Resistance training elevates your metabolism much higher than cardio therefore  it remains elevated for a greater period of time post training, turning your body into a fat burning machine.

2.      You will decrease your risk of osteoporosis. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months. This, coupled with an adequate amount of dietary calcium can be a women's best defence against osteoporosis.

3.      Increase muscular strength. Now who doesn’t want to feel stronger? Your daily chores will become easier, from lifting the kids, to carting groceries around. You will depend less on others and feel better for it

4.      Reduced risk of heart disease. Researchers say resistance training can improve cardiovascular health by reducing LDL (bad) cholesterol and increase HDL (good) cholesterol. Couple this with cardiovascular exercise for added benefits.

5.      Reduce your risk of injuries and back pain. Resistance training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury.

Personal training, boot camps, or group fitness classes are great ways to include resistance training in your exercise regime. At Alltone Fitness we run boot camps in Greensborough, Bundoora,Watsonia. We also offer personal training in Bundoora, Watsonia andGreensborough. All our sessions incorporate resistance training along with cardiovascular training for optimal heart health.


Take care and live life healthy

 

Mark

Thursday 21 August 2014

Allow me to introduce myself




Hi my name is Mark Frangiosa, I’m new to this blogging thing so be patient with me.
                   
Allow me to better introduce myself and tell you a bit about what I do. I am the owner and operator of Alltone Fitness in Watsonia North.

Alltone Fitness is a small fitness studio which caters to those who are intimated by the big box commercial gyms and are after that personal touch when it comes to achieving their fitness goals. We offer personal trainer greensborough, group fitness classes and boot camps  in the Bundoora and Greensborough area. I have been in the fitness industry working as a personal trainer, group fitness instructor and certified bootcamp instructor for well over 5 years.


When it comes to my own fitness training, I like to mix it up making strength training the foundation while also focusing on constantly improving core strength. I swim 3 times per week which is assisting the recovery of my back injury ( annular tear in L5) while greatly improving  my cardiovascular fitness along with lung capacity.

What I love: My wife, our two cats, good coffee, going to the Sunday market, strength training, electronic music, spending time with family and friends, summer and renovating and landscaping my house in my spare time.

What I dislike: Being late, staying up late, people who are late, winter, bad coffee!

Apart from offering personal training at Alltone Fitness we also run Butts n Gutts Boot Camp in Watsonia North. There isn’t a greater feeling in the world helping people improve their lifestyle and giving them a better quality of life. Hope to catch you around.

Anyway that’s about it from me.

Yours in health and fitness 

Monday 18 August 2014

General Diet and Nutrition Info

Unfortunately we are all being bombarded with QUICK RESULTS hype and sales spin. I see it everywhere. Do this class and you’ll get QUICK RESULTS. Drink this potion and you’ll get QUICK RESULTS. Everyone knows it’s Bullshit. The gym would be full of Super Models and Greek Gods if it was only a matter of doing a class or using a particular piece of equipment.

You are smarter than that and you deserve more. Get yourself organised now and give it 100%. You are only letting yourself down and wasting a lot of energy.

If you only do 1 thing right. Get your portion size and amounts correct!


1.  DIET: When it comes to changing the way your body looks this is by far the most important thing you will do. Your new body is made in the kitchen and fine-tuned in the gym. You will get great changes in fitness but zero changes in body composition if you are not prepared to change the way you eat. I don’t sell dreams and hope I sell the tools to get it done.  


2.  TRAINING: Smashing yourself in the gym every time you train is unnecessary and leads to injury. If you think that unless you are smashing yourself every day you are not going to get results you are wrong.


3.  REST: Adequate sleep and days off training will actually help you grow lean muscle and burn more fat. You will not get overuse injuries and you’ll be fresher and able to enjoy the changes to your body.

DIET & NUTRITION

Eat Clean Foods Whenever Possible

·         Clean foods haven’t changed from their natural state

·         Don’t need added fake flavours

·         Don’t last for months and months

·         Don’t contain more than 6 ingredients

·         Don’t contain ingredients that you can’t pronounce or that you don’t recognise

·         Don’t list sugar as either their main ingredient, or as one of their first 3 ingredients

Reduce - Limit - Give Up

·         Sugar

·         Alcohol

·         Fizzy Drinks

·         Processed Foods

·         Processed Diet Foods

·         Excess Caffeine

Alcohol

Alcohol is full of sugar, which ages you from the inside and stresses out your whole system. It makes you fat, limit it to special occasions.

Sugar

Sugar makes you fat. In fact, it converts to fat quicker than fat itself. Sugary foods raise your insulin levels, which causes fat storage. If you are having sugary foods every day you will struggle to lose weight. Become a sugar detective. It hides in packaged foods both sweet and savoury! High sugar stir fry sauces are one to watch out for. Your healthy stir fry can quickly become a sugar bomb!

Fat Phobia makes you fat

Don’t be afraid of fat. I’m talking about good fat. Nuts, Avocados and Oily Fish. Trans Fats found in processed food is what is killing you ever so slowly! Eating good fats every day will help banish, sluggishness, craving something sweet after a meal, mid-afternoon energy dips and feeling lethargic and tired. 



Shopping List

Chicken (without skin)
Turkey (without skin)
Lean cuts of beef
Lean cuts of pork
Lean cuts of lamb
Lean cuts of veal
Eggs
Egg whites
Tuna
Salmon
Prawns
Lobster
Flounder
Sardines
Snapper
Swordfish
Trout
Crab
Clams
Scallops
Milk (2% or skim)
Cottage cheese (low fat)
Yogurt (low fat)
Tofu
Black beans
Chickpeas
Kidney beans
Lentils
Lima beans
Soybeans
Peanuts
Almonds
Cashews
Hazelnuts
Pecans
Pistachio nuts
Natural peanut butter
Pumpkin seeds
Sunflower seeds
Protein powder and  protein shakes (try to get your protein from real food were ever possible)


Brown Rice
100% whole wheat bread  
Whole wheat/whole grain pasta
Sweet potatoes
Yams
Oats
Buckwheat
Bran cereals
Lentils  

Apple
Orange
Plum
Banana
Grapes
Strawberries
Peaches
Pears
Cantaloupe
Pineapple
Broccoli
Brussels sprouts
Cabbage
Asparagus
Spinach
Lettuce
Romaine lettuce
Avocado
Cucumber
Eggplant
Tomato
Cauliflower
Celery
Turnip
Bok Choy
Mushrooms
Peppers
Green peas

Walnuts
Olive oil (extra-virgin)
Flax seeds
Flax seed oil      


BASE your meals around these foods


Serving Sizes

By far this is the biggest mistake people are making after eating highly processed food. By consuming too many calories whether they are from a hot dog or an apple you will NOT lose weight. As you get older your need for calories drops. If you have had trouble losing weight in the past there is a very good chance you are simply consuming to many calories.

Buy some kitchen scales if you don’t have any, and weigh and measure your food for a few weeks. You need to understand what a serve looks like. Many of you will be astonished at how little a serve is. Gym goers think they need more food to help them get through their workouts. If you are eating the right foods in small amounts you will still have more than enough energy to do all of your training and get through your day. Remember if you have 20kgs to lose that’s a lot of stored energy just waiting to be used.


4 to 5 Small Meals per Day

If you for go for more than 4 to 5 hours without eating anything your body starts to think that it’s being starved, so cortisol floods your system to prepare for what it thinks is a famine. Eating breakfast every day is a must. If 4 meals a day keeps you happy and you don’t find that by the afternoon you could kill someone for a mars bar then that’s fine. If you are shovelling in 2 extra meals that you don’t particularly want then I don’t see the point in it. Remember in the nutrition field a handful of nuts and an apple are considered a meal.

Protein Breakfasts

A couple of times per week have a mostly protein breakfast. There is a growing body of research which supports eating high-quality protein foods for breakfast helps maintain a sense of fullness through the whole day. If protein breakfasts agree with you, have them more often. Days that you do not exercise are perfect.

Examples: Homemade protein shake with berries or poached, boiled or scrambled eggs with wholegrain toast, Yoghurt with fruit.

Protein Supplements

Protein shakes are a good way of staving off the afternoon munchies. A small shake made with water will keep your blood sugar levels flat and satisfy you. I do not recommend any particular protein powder but you should look for one with little or no sugar in it. Ask for a sample at a health food store to have a taste test first if you are not sure and I recommend mixing it with a milkshake maker if possible. If you are not sure how much to take bring it in and show me. A shake with water is considered a meal. Use them sparingly. A calorie is a calorie, even if it comes from a protein shake. Do not rely on them.

The Cheat Day

Every seven days pick a 24 hour period when you can relax your diet. You will find when you start eating clean that a night of Pizza and Beer makes you feel bloated, tired and fat! It does not have to be over one day. It could start at 6pm Friday and finish at 6pm Saturday.

To Sum Things Up

The importance I put on diet is pretty clear. This needs to be become a way of life. Not a diet and definitely not a detox! There are no particular foods, supplements or magic serums that are going to have fat falling off you. When we eat and drink we need to think about what it is doing to us on the inside as well.
We offer personal training along with nutritional advice and can contruct a diet plan for you.

Sunday 17 August 2014

Benefits Of Bootcamp Training


  Why Bootcamps ??



Lets face it, boot camps are here to stay and are popular world wide.

The beauty is they can be tailored for the beginner right through to the highly fit individual. These military style workouts burn a heap of calories, can be conducted indoors or out with minimal equipment.  Traditional boot camps stem from a military back round however, with the popularity growing over the past 10 years we have seen this style of military training enter the realm of the commercial fitness industry. This has seen the traditional form of boot camp take on a more group training style class. Whether that is a good thing or not is a debate for another day.

Boot camps have been built on the fundamentals of improving muscular strength, cardiovascular fitness, functional strength and also give participant a sense of accomplishment by working in teams. They are in expensive to attend and a great way to meet like minded people.

If you would like to know more about boot camps then visit Butts n Gutts website at  www.bngbootcamp.com.au and even come down for a FREE TRIAL .