Posts Tagged 'exercise'

How long would you have to run to burn off a Big Mac McValue meal?

Have you every wondered how many calories are in are in a Big Mac? Or maybe how much running it would take to burn it off? Then take a look at this video..

Setting a goal to help overcome procrastination

Finding the motivation to exercise can be difficult at the best of times. This is especially true at this time of the year when the weather can often be a little unpleasant outside.

Many of my clients are finding it helpful to set fitness goals to keep them focused over the testing winter period. A number of clients have already committed to walking or running the City to Surf and one has been training hard, rain, hail or shine to trek the Kokoda trail in Papua New Guinea.

Each of these clients is busy with a full time job and young children at home. In the past they have all been guilty of becoming unfocussed with their training and nutrition. Since setting a specific and time sensitive goal, they have all remarked to me how helpful having their goal is to remaining accountable with their training.

There really is no excuse not to exercise. What’s your goal this winter?

Should I Supplement with Creatine?

Lately i’ve been getting a lot of questions from clients about creatine supplementation and the potential benefits for bodybuilders and recreational weight trainers. Creatine is certainly one of the most popular supplements around, attracting a ton of hype and plenty of misinformation.

So, I thought it was time to get the information from the most reliable source and had a look at Sports Dieticians Australia’s (SDA) website. It turns out they have produced a great fact sheet on the topic, so just follow the link below. This will allow you to make a decision about creatine supplementation based on reliable scientific evidence.

If you would like clarification on anything creatine related feel free to contact me or  SDA direct.

Creatine supplementation and sports performance – Fact sheet

Image source:

Ditch the gym and buy a Wii?

Are you planning on using the Wii-fit to lose weight and increase your cardiovascular fitness? If you are, it may be time to think again.

A recent study of 10 women aged 30-58 conducted by the University of Queensland, found that using the Wii-fit for 30 minutes twice a week for 10 weeks did not significantly improve cardiovascular endurance, mobility, weight loss or overall wellbeing. The study did find that using the Wii-fit significantly improved balance and lower limb strength of the participants.

Take home message

Increased physical activity is beneficial to good health and can help an individual lose weight and increase their fitness. However, I would not recommend that the Wii-fit be the only exercise an individual engages in, as there are more effective and lower cost exercise routines available. If you would like to give Wii-fit a try I recommend you use it in addition to a well structured exercise routine.  Based on the University of Queensland research, balance and strength training games are more likely to yield the best results.

– Chris Vavakis



Is the Wii Fit™ a new-generation tool for improving balance, health and well-being? A pilot study

J. C. Nitz, S. Kuys, R. Isles and S. Fu
October 2010, Vol. 13, No. 5 : Pages 487-491



Top 5: Winter Exercise & Nutrition Tips

1. Buddy up

Having a training partner with similar goals will help push your training to the next level. It will also stop you hitting snooze on those cold mornings when exercise is the last thing you want to do.

2. Keep a daily food diary

It’s hard to stay on track when the weather is wet and miserable. Write down everything you eat and drink throughout the day. This will help you stay accountable and may well be an eye opener. Research consistently shows those who keep a food diary lose more weight than those who don’t.

3. Plan for the weekend

It can be difficult to eat well and pass on having a few too many alcoholic drinks when socializing with friends. But you don’t have to miss out if you plan for it. Being strict on yourself during the week will allow you to have some fun on the weekend and still reach your goals.

4. Exercise indoors

The cold and wet weather is not an excuse to give exercise a miss. Exercising in the comfort of your home is both cheap and effective. Why not purchase or hire some home fitness equipment or even an instructional exercise DVD.

5. Personal Training

Book some training sessions with a reputable personal trainer. A good trainer will help you achieve your goals in a safe and timely manner. Many will also come to your home or office during the cold and wet winter months.

Get in great shape this winter!

As winter hits and the weather gets worse, Mobile Trainer has started training a number of clients in their apartment complex’s gym or fitness centre. With the average Perth gym membership setting you back at least $700 a year and always increasing there has never been a better time to start using the one already provided for you.

Mobile Trainer has a number of short and long term personal training packages available and can even design written training programs for those who just need a little guidance. Why not start your heathier lifestyle this winter? Summer is just around the corner…