http://www.canberrapersonaltrainer.com.au/ Mon, 06 Feb 2012 01:34:44 A'Hern Fitness Articles http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=16441 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=16441 Nuts are very healthy and nutritious. In addition to being excellent sources of protein, nuts and seeds have many other benefits such as vitamins, minerals, fiber, and other chemicals that may prevent cancer and heart disease. Although many people are hesitant to eat nuts because they are high in fat, eating nuts can provide a sense of fullness or satisfaction that actually causes you to eat less of other high-calorie, high fat foods.... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=16045 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=16045 We have all heard the saying “an apple a day keeps the doctor away” but what exactly are the health benefits of apples? Bone Protection French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density Asthma Help One recent study shows that children with asthma who drank apple juice on a... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=15933 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=15933 With the temperatures dropping this time of year, many of us want to hibernate inside our homes, especially in Canberra. But, hibernating is for bears. It's important to stay active through all four seasons. Yet, a survey found that 30 percent get no exercise at all during the winter months, the shortage of daylight, the cold air and if you are not feeling 100% all give a strong urge to stay in your nice warm bed or go home... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=13845 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=13845   The Ultimate Travel Pack We have packaged together the 3 things, all of which are light and easy to pack within your suitcase, all 3 items weighing in at less than 1 kg. You can now travel for work or pleasure, and where there is no gym available, you can continue your fitness while you are away.   Pack Includes: The TRX Training system, which includes a door anchore to fit on most doors and... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=13537 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=13537 Equipment for your home gym, traveling or just in your own back yard;     The TRX The TRX is more than just the most versatile piece of exercise equipment available. It’s a complete training package that uses your own body weight as resistance giving you the power to modify your level of intensity in an instant.Great for travelling. The TRX is more than just the most versatile... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=12400 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=12400 Entertaining can be tricky: as a host you may be on a special eating program and be reluctant to inflict your diet on your guests. Conversely, your guests may be trying to lose a few kilos and would rather decline the invitation than subject themselves to temptation. It is perfectly possible to prepare and serve your guests delicious tempting food without the fat and the extra calories, without them even knowing! Whether it be a... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=12399 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=12399 You know the saying "whistle while you work" well we want you to think about "exercising while you work". Theres a few things that you can do to help burn off extra calories during your day to day activities, whether it be at work or at home with the kids. At the end of the day, it can all make a difference. At Work: 1. Make the most of your commute Walk or bike to work. If you ride the... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=12398 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=12398 When eating out, its easy to be tempted. However making a few smart choices can save extra calories and more importantly cm's off your waist line. Italian   Choose: Spicy marinara sauce Primavera Florentine Red or white wine sauce Artichoke hearts Lightly sautéed Vegetarian pizza Fresh plain bread role Pasta, without creamy sauce Avoid: ... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=12397 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=12397 Surveys show you can gain an average of two kilograms over the four-week Christmas period. But there are simple ways you can cut calories without cutting back on fun during the festive season. Here’s your survival plan - tick all the strategies you’ll be using! The plan There are two very important rules you can follow to survive the festive season: 1. Keep the real indulgent days to a minimum; say... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=12396 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=12396 Surveys show you can gain an average of two kilograms over the four-week Christmas period. But there are simple ways you can cut calories without cutting back on fun during the festive season. Here’s your survival plan - tick all the strategies you’ll be using! The pla There are two very important rules you can follow to survive the festive season: 1. Keep the real indulgent days to a... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11856 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11856 There are alot of myths out there to loose weight, but at the end of the day, reducing total daily calories and increasing activity is the main key to sucess. We often find ourselves busy and find time to only eat 3 meals a day and sometimes one of those meals may also be missed. However finding a healthy routine when it comes to eating is one of the most important things. Making sure you dont miss meals, and look at some good healthy... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11855 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11855 Most of us when buying a food product will check the nutrition information panel on the back, however majority of poeple only look at the Fat content/ 100 gms. Some of you will also look at the sugar content/100 gms and the total energy. But its suprising how much you can learn from doing this, and exactly know what you are eating. Depending on your circumstances and what you want to achieve, there are several things you need to look... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11682 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11682 Menopause basically means the end of menstruation and reproduction cycle in a women, it occurs between the ages of 40 and 58 years and lasts approximately four years. Some of the symptoms include weight gain, hot flashes, mood changes, insomnia, fatigue and memory problems occur. The symptoms and emotions that go hand-in-hand with this hormonal flux can have a variety of implications on day-to-day life, mood and physical... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11681 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11681 Stressed? ….. Time to exercise. It is said that we are 100 times more stressed than our grandparents. We are living in a more hectic world, we are working longer hours, have higher targets to meet and, have less time for ourselves and our families – and to add to that we have the global financial crisis, the rising cost of living and a higher exposure to chemicals and toxins further fuelling the downward spiral into... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11679 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11679 Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being including... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11188 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11188 Try and steer away from cream-based soups, and if you do, try using whole cream milk or carnation milk instead of cream Soup’s in broth- or tomato-based, you usually can't get into too much trouble, calorie-wise. A cup of broth, by itself, is about 25 calories with 1 to 2 grams of fat. A cup of tomato juice is about 40 calories and 1 gram of fat. If your soup recipe calls for meat, choose leaner cuts whenever possible, like... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11182 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11182 What ever your goal, weather it be weight loss or just keeping fit, belief in your goals and having a positive attitude can be as important as improving your diet and being active. Espeically during winter, If you have a plan to keep yourself motivated, you will have a better chance of succceding. Plot your goals - have an actiion plan and plot your time line, along with shoppoing stategies, exercies plan and anything that makes your goal... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11181 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=11181 Living a sedentary lifestyle regardless of our age is not good, whether it be because you don’t have enough time to exercise or lack motivation. And it can become more problematic as we get older.  Exercies is one of the most effective treatments for arthritis, It also helps to improve mobility and flebiltity of joints strengthen muscles around the joints strenegthen and maintain bone and cartlige... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10844 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10844 One on One Personal Training Specific MX and SX training individually tailored for you. Training with Personal trainer, Nick A’Hern, one on one or bring a friend and train together on one of our double packages, in our fully equipped training facility. See our personal training price list, for more details Strength and Conditioning Small Group Sessions One Strength and conditioning session per week with a small group, includes... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10666 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10666 REMEDIAL THERAPY CENTRE 26 BOUGAINVILLE STREET MANUKA. ACT. 2603 PHONE: 6239 6665 The Remedial Therapy Centre is pleased to welcome all clients from Ahern Fitness to our Centre and we invite you to take advantage of the Ahern Fitness Referral Rewards Program. We have been operating successfully for the past 17 years and are conveniently located in Manuka with off street client parking. We are open seven days a week from 7am to 8pm and... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10644 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10644 Most of us find it hard to fit in at least one session per week with your trainer, but we make sure we come, for one reason or antother, weather it be the commitment factor, more knowledge or just the fact that we will push you harder than you can yourself. And basically we all know, that one session per week really isn’t going to cut it if you want better results. So here are some ideas on how you can increase your exercise... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10643 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10643 How many times have we made excuses and said to ourselves, “I’m too busy to eat healthy” A recent study conducted has found 45% of people believe that being too busy and reverting to convenience food is the number one reason whey we struggle to eat healthily. Here are some tips to help you achieve balance while you are juggling work, personal and family commitments. Plan your meals Planning your meals and... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10342 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10342 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10317 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10317 Kingston Physiotherapy & Sports Injury Centre has been established for over 10 years and is widely recognised as providing an excellent service to clients be they young or not-so-young, sporty or with more leisurely interests, retired or constantly on-the-go. Our motto, “FEEL BETTER, MOVE BETTER” represents a goal we aim to achieve for all our customers. All staff at Kingston Physiotherapy are committed to... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10006 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=10006 Athlete Profile Lawson Bopping's Motocross career kicked off in the junior ranks with 5 Junior NSW motorcross titles and 9 junior NSW Supercross titles to his name. Since then Lawson has progressed steadily through the ranks with a  3rd in 2006 in the MX Nationals. In 2007 Lawson won the pro Lites class at the NSW State Supercross and an overall  5th in the Under 19 MX Nationals and Australian Supercross... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=9959 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=9959 A 2006 survey by the Australian Bureau of Statistics revealed that 53 per cent of adults in the country believe themselves to be overweight or obese, compared to 44 per cent just a decade ago. In this time period the proportion of women with weight problems has risen to 45 per cent, and men to 62 per cent.( The Institute of Health Economics and Technology Assessment says that obesity and overweight levels may be even higher than people admit... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=9856 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=9856 For many people weight loss is a chronic endeavor. All too often the shedding of kilo’s is a temporary event followed by a steady regain of lost weight. Most popular diets are unsuccessful in the long run. Luckily, research has revealed many invaluable strategies which can help increase your odds of permanent weight loss. This is a basic overview of the strategies for permanent weight loss 10 Strategies for permanent weight... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=9627 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=9627 New Years  Healthy Resolutions Year after year we make resolutions to exercise regularly, eat well, and give up smoking and other bad habits. Following such basic rules can cut heart disease risk by 80 percent, diabetes risk by 90 percent and cancer risk by 50 percent, according to the Harvard Nurses' Health Study. But most of us fail to keep our promises to ourselves. Here are some practical ways to get -- and stay --... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=9626 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=9626 Training Tips The following are basic training tips to help you with your training and recovery. Stretching - This is the most important tip of all. Stretching helps in blood circulation increases flexibility and reduces the risk of injury. Stretching should be done prior to your workout and at the completion. Water Drink adequate amounts of water before during and after exercise. At least one mouthful every 15 minutes. Your own personal... http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=9562 http://www.canberrapersonaltrainer.com.au/?process=views/article.php&articleId=9562