EXERCISE TIP: Ab Roll-Outs

The fitball is a great tool and our can do a whole workout on. To strengthen your lower back and abs, use the fitball to perform Ab Roll-Outs. Here's how:

1. Start with your bottom on your heels and your arms out straight with your wrists sitting on the ball.
2. Pull your belly button towards your spine, tightening your torso. Slowly roll the ball forward without arching or straining on your back.
3. Push your elbows into the ball and hold in the outstretched position for 5 seconds.
4. Squeeze your abs to pull the body back to start. Just before your bottom reaches your bottom roll forward again.
5. Repeat 10-12 repetitions and 3 sets.

EXERCISE TIP: Fun Flirty Fitness

If you're single and wanting a change from your normal fitness regime, why not join Fit2Date? Far from your stock standard personal training session, Fit2Date will have you getting hot and sweaty while you refine your flirting skills. Head Fitness Flirt Erica French started Fit2Date in 2007 as an answer to today's hectic lifestyle which makes it almost impossible to find time for us to meet our soul make ad keep fit. "We're all so busy in today's society, so Fit2Date combines meeting people and fitness in one fun-filled hour. Fit2Date is for fit singles wanting to meet and train with other fit singles," says Erica.

The fitness flirts working out at Fit2Date range from twilight twenties to roaring forties and groups are not based on age - it's all just pot luck. Each fitness flirt is put into a group of 16, including eight people of the opposite sex and seven people of the same sex. Each Fit2date course runs for four weeks with one session each week. Here's a brief run down on the fitness flirts four workout sessions:

• Week 1: Group Day - the fitness flirts are divided into 2 groups of eight.
• Week 2: Double Date - groups consist of four people - 2 girls and 2 guys
• Week 3: Blind Date - exercise with blind-folds
• Week 4: Your Choice - spend you last week with your 3 most favourite people.

Relationships are formed not only during the personal training (PT) sessions but also over email. Each fitness flirt is given an email buddy, which helps to motivate the other. Communication by the entire group also continues throughout the week via email. "The communication and PT sessions really help to bond the group and after the four weeks we all go out for dinner together," says Erica.

So far, there has been heaps of hook-ups from the sessions and two relationships. Fit2Date is available in all capital cities throughout the East coast of Australia and is the perfect opportunity to meet your soul mate all while improving your fitness and health. Become a fitness flirt today by emailing hookmeup@fit2date.com.au or visit www.fit2date.com.au

EXERCISE TIP: Alternate Arm and Leg Raises

Most of us experience at least one episode of lower back pain during our lifetme. In most cases we cannot pinpoint the exact source of the back trouble, but the good news is exercise is effective in preventing it.

On good back exercise for you is the alternate arm and leg raise. To get started, you're going to have to get down on the ground - grab a yoga mat if you want a bit of cushion.


1. Lye down on your stomach with arms outstretched next your ears.
2. Keeping your neck down and your spine straight, lift you right arm and your leg at the same time. Lift to a point when you feel a slight pull, but no discomfort. Maintain a straight spine.
3. Hold for 3-5 seconds and then lower your arm and leg back
down to the ground.
4. Repeat with the left arm and right leg.
5. Repeat 12-15 times on each side.
6. Complete another set of 12-15 reps.

Make it harder - Instead of lying face down on the floor, rest on your hands and knees (on all fours). Use the same technique and straighten out alternate arms and legs. Maintain a straight spine. This exercise will require more work from your abdominal muscles, as well as your back.

EXERCISE TIP: Cycling

When you were a kid, riding your bike was a big deal - especially when you rode it with training wheels for the first time. Back in your younger years you rode a bike for sheer enjoyment and you didn't think about the fitness boost you got along the way. Maybe it's time to revisit your childhood and dust off your bike and ride for fun and fitness.

Cycling is convenient and a great way to avoid the parking meters and the parking fines from the money-hungry parking men or women. Riding your bike is also an excellent way increase your fitness and tone your lower body such as your glutes, calves and thighs. A good cycling program can also help you to lose weight from all over your body.

For those of you with joint pain in you knees, hips or ankles, cycling is the perfect sport for you, as it is low impact, which means it places less stress on the joints than weight-bearing exercise such as running. Cycling also improves posture, balance and is a great form of relaxation for the mind.

And the good news is, cycling is for everyone - old or young, tall or short, big or small, fit or unfit. So dust off that bike and start riding for health and fun today!

EXERCISE TIP: Healthy Bones

Exercise helps to build and maintain muscles and strong bones. It is vital for preventing falls and fractures and also plays a crucial role in rehabilitation after injury. Muscle strengthening exercises such as resistance training can help to rebuild bone in people who have developed osteoporosis and also prevents healthy people from developing osteoporosis.

Studies show exercise and bone maintenance to be linked, whilst regular weight bearing exercise and strength training can prevent bone loss associated with ageing and menopause. What are weight bearing exercises? These exercises use large muscle groups in a rhythmic pattern in a standing position, at a rate that increases the heart rate, blood pressure and breathing rate to at least a 'moderate' level i.e. breathing heavily but can still talk. Examples of weight bearing exercises include walking, running, stair climbing and aerobics. Examples of non-weight bearing exercises include swimming, cycling, seated steppers and arm exercises, and these exercises do not enhance bone density. It has been shown, that rapid, short bursts of high intensity and/or high impact activities such as jogging, jumping and rope skipping are more stimulating to bone cells than sustained, low impact activity such as walking.

Along with weight bearing exercises, it is also important to do some resistance training which involves the use of targeted muscle groups to lift and lower moderate to heavy weights slowly. Resistance training has been shown to be as affective as non-weight bearing activity in terms on keeping healthy bones. It has been shown that lifting heavy weights is more effective than lifting light weights, whilst rapid movements are more stimulating for bone adaptation than slow movements.

Practising balance exercises are also an important part of bone health, as it helps to prevent falls and the risk of fracture. They are exercise that stress your body by narrowing the base of support, removing vision, decreasing foot contact with the ground and changing your body's centre of gravity are all balancing exercises. Examples include standing on one leg with your eyes closed, Tai Chi, heel-to-toe walking and balancing while placing a pillow under your feet.

The most important elements of the exercise prescription for bone health are high intensity progressive weight lifting exercise and progressively more difficult balance training, with the addition of high impact exercise (such as jumping). If you stop progressing through the training, adaptation of your bones and muscle also stops. So to make sure you have healthy bones, aim to improve your balance, coordination, strength and agility through weight bearing exercises and resistance training.

EXERCISE TIP: Winter Workout

Throughout summer you never missed a day of your exercise routine, then the cold weather set in and the exercising slowly vanished. The mornings are darker and the ground is wet. When your alarm goes off and you're snuggled under your doona, the last thing you feel like doing is heading out for a run in the brisk freeze morning air. But being active could just be the best thing for you.

Maintaining your exercise routine throughout winter will help increase your energy levels, help you to sleep better at night and you'll be in better shape for summer. As soon as you stop exercising or slow it down, your body will burn less energy. Wintery weather also brings hearty winter meals with larger, more nutrient-dense portions, so we tend to eat more than the summer months. Eating more and exercising less equals weight gain, and as we age this weight gain becomes harder to shift. So as much as you might want to stay under the doona, exercise is going to be heaps better for you.

When exercising in winter it is important to warm-up as your muscles tighten up with the colder weather so there's an increased risk of injury. If injury occurs it means you can't maintain your exercise routine and the benefits are no longer. Remember to do at least 5 minutes warm-up prior to your exercise - don't just throw on the sneakers and jump straight into it.

Always dress in 2-3 layers of clothing and make the top layer water proof in case the rain sets in. You could also wear a hat or beanie to stop you losing heat from your head. Finally don't forget to cool down with a light walk for 5 minutes followed by stretching.

In colder weather, you might find it harder to keep the fluid up, but your body needs hydration. Make sure you drink before, during and after a workout. Don't wait til you are thirsty - start hydrated.

For those of you who just don't want to go outside to workout, there is always the option of an inside fitness session. You could head to your local pool and start up swimming. Swimming is perfect for cardiovascular fitness and also tones the body. You could also participate in an aerobics class or spin class at your local gym or buy your own DVD and complete a workout in the comfort of your own home.

To make sure you get out of bed in the morning and not sleep through your alarm, set your alarm clock away from the bed. This will mean that you will have to get out of bed to switch it off. The night before, set out your clothes and sneakers next to the alarm clock so that it's almost impossible not to go for that morning jog. If you can stomach some food before your workout, eat something otherwise have a carbohydrate containing drink such as a Gatorade or fruit juice. Don't forget to take your water bottle with you as you head out the door.

If the morning exercise just isn't an option for you, remember that you can exercise at night. This is an option too. Go for a run or swim after work or attend an aerobic session. You could also have your own workout from your home. Buy a resistance band, a yoga mat and a fitball, and workout in front of the telly. With these 3 pieces of equipment plus your own body weight, you can do a full body workout. If you really want to, hand weights are also a handy purchase.

Remember working out in winter will give you the perfect start for summer.

EXERCISE TIP: Prioritise!

Most of us know that exercise is an important part of a healthy lifestyle, yet we find it almost impossible to fit it into our hectic day. You probably know that you are suppose to do at least 30 minutes of physical activity on most, preferably all days, of the week, so why does that never seem to happen? The problem is we all know what we should do, but for some reason, we can’t make common knowledge, common practice.

If you make a list of your top three priorities you will probably have things like career, partner, family or social life within this list. Very few of us would put health above our job, our family or our social life. Think of your Friday night knock off drinks – would you give that up to exercise?

Some of the top excuses (and suggestions to get around) that are used not to exercise include:

• No time - Supposedly none of us have time for anything. Do you know that there are 336 half hours in a week and we only sleep for 105 of these. That leaves us with 231 half hours in a week to fill up with other stuff. I think you could take out at least 7 of those half hours to do 30 minutes of exercise each day.
• Too hot or cold - if it's going to be a hot day, plan your workout in the early morning or late evening. You could also head to the beach and do some swimming! For cold wet weather, grab an aerobics dvd and work out inside or throw on a parker and run in the rain. A little water never hurt anybody.
• Gyms are too expensive - You don't need a gym membership you can do your whole work out from home. Girls you can use canned foods as weights and guys you can use your own body weight. Also local parks are perfect for a workout.
• Nobody to walk with - Have you asked anyone? I'm sure there is at least one person that you know that would love to go walking with you.
• Too tired to exercise - Exercise increases you endorphins and your energy. So the best thing too do when you are feeling a little bit tired - exercise! Of course if you are just plain exhausted have a kip to recharge so your right for your exercise session the following day.
• No willpower - Exercising regularly doesn't take willpower. To achieve anything in life you need to consider it a priority. you have to want it. So change your thinking! Think of exercise as an opportunity (not an inconvenience) for a healthier and more productive life. Once you consider exercise one of your top priorities you will find ways to start to fit it into your life.

So now that you have some answers to the barriers that have been stopping you from exercising, you just need to plan it into your day. Just like you schedule in a meeting or a catch up with a friend, make exercise an appointment in your diary.

For the next month, plan what exercise you plan to do on each day. Do this today, not on the day you are suppose to exercise. If for some reason you miss a session, either try to make it up another day in that month or try to reduce the number of days you miss your exercise on the following month. Just try not to make missing sessions a regular occurrence. Happy training!

EXERCISE TIP: Soccer Skills

With Australia about to take on Uruguay, you may want to pull on the shin guards and boots yourself. Soccer is a great way to keep fit and can also be a great way to socialise. Soccer requires a mixture of speed and endurance, so get leave you huffing and puffing. This sport offers heaps of continuous movements with lots of short bursts of more intense activity. A midfield player is required to cover a lot of ground during a game and needs to be fit. A striker on the other hand, requires short bursts of repeated activity and requires more speed and anaerobic fitness.

Soccer is a team sport and players train as a team. Speed and conditioning sessions are secondary to work done with the ball. Individual skills and team play are the key elements to success, but having fitness can only make a good player better. Why not get some friends together can set up a fun game of soccer on the weekend?

EXERCISE TIP: Squats

Squats are a great workout for your legs and butt. A squat can be done using solely your body weight, or with dumbells in your hands or a barbell across your shoulders.

Method:

1. Stand with your feet hip-width apart.
2. Brace the abs by sucking your belly button into your spine. Keep your knees behind your toes.
3. Keep your back straight and slowly squat as if you are going to sit on a chair.
4. Squeeze and slowly stand up.
5. Repeat 2-3 sets of 8-12 reps.

Note: When performing a squat, keep your eyes looking straight ahead. Exhale on the way up. To increase intensity, add weights or try a one legged squat.

EXERCISE TIP: Run As Fast As You Can

Running is an awesome all over body workout. Some people simply run for the shear enjoyment of it, but running also offers them more than just enjoyment. Running improves your body’s cardiovascular health. This means that running assists in lowering your blood pressure, thereby maintaining the elasticity in your arteries and reducing your risk of stroke. Another way running keeps you looking great on the outside is by reducing the signs of ageing. T hose of you who run regularly have more muscle and stronger bones which keep you looking toned on the outside. Finally, running gives you a great sense of wellbeing thanks to the endorphins that are released while your feet are hitting the pavement. These endorphins have been shown to improve mood.

If you are new to running the best way to start is to start slow. Why not try to got for a 10 minute jog and when this becomes to easy increase your running time. You can also mix up your running by varying the speed and also the terrain (flats, hills, stairs). Also set yourself a goal and enter yourself into a local fun run. By training for something you will be motivated to push yourself.

One running event that you could train for is the Mother’s Day Classic. It’s the 10th Anniversary of this event with all proceeds going to breast cancer research. 1 in 8 Australian women will be diagnosed with breast cancer with breast cancer by the age of 85. It could be your sister, mother, cousin, aunt, partner or friend. Breast cancer can affect everyone one of us.
The Mother’s Day Classic is held on May 13th and is in all capital cities and some regional areas throughout Australia. Check www.mothersdayclassic.org. for information about your state or territory.

EXERCISE TIP: Mix It Up!

Rugby League is back on our screens and filling our newspapers. So instead of watching and reading about it, why not take to the field yourself? If you don’t want the body contact of rugby league, why not try touch footy. Touch footy is a great way to socialise whilst increasing your fitness. It requires explosive speed, agility, power and endurance, and is a great way to get your heart rate elevated. Girls if you are wanting to play touch, but don’t know the rules, join a mixed team and learn from the boys. For more information on playing touch footy in your area visit www.austouch.com.au.

EXERCISE TIP: Lap it Up!

We’ve spent the last couple of weeks watching the Swimming World Championships, but just how good is swimming for us? Swimming is a great lifetime sport that benefits the whole body. Regular swimming builds muscle strength, endurance and cardiovascular fitness. It offers a great way to warm-up before exercise or to cool-down after a tough workout. It can also offer an excellent cross-training element to regular training sessions.
Swimming is great for runners who want to take some impact off the legs and body, but who want to keep their heart rate up. Kicking work-outs, water aerobics, pool running and a regular swimming workout can also help with injuries as it gives a great body workout without the weight of your body pounding you with each move. Swimming also provides psychological benefits as it helps you to relax. If you simply focus on nothing but your strokes, swimming can be a form of meditation and is a great way to gain a feeling of wellbeing.
All you need to get started is a pair of bathers and goggles. For those looking for more variety in their swimming, you can also purchase a kickboard and/or a pull buoy and incorporate these into your program. For whatever level of swimming you are at, vary your training sessions by mixing continuous swimming, with time trials, kicking drills (using the kickboard) and pulling drills (using a pull buoy between your legs). Adjust the distances and times according to your ability and fitness. And most of all remember to enjoy yourself!

EXERCISE TIP: Yoga By The Beach

Yoga by the sea is a great way to start your day as you watch the sun rise. You can harmonise your body, mind and soul in a natural oceanic setting on the roof of Bondi Icebergs. For just $20 a session you will get a yoga session with Sasha and the use of the Iceberg's pool and sauna. I went along on Saturday to do a class and it was just amazing - so relaxing! For more information call Sasha on 0411 336 476 or checkout www.webspawner.com/users/yogabythesea.