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Summer camps offer a multitude of benefits for kids, ranging from building solid friendships to developing valuable life skills. Below we have put together benefits on kids both mental and physical health when attending such programs.

  • Boosts Self-Confidence

Children need confidence for them to survive – and thrive. For a child to achieve confidence levels they need to be exposed to the outside world and real-life scenarios. Summer camps are full of activities that encourage kids to step out of their comfort zone and feel confident about themselves. These activities such as wilderness camping, obstacle courses, group activities and dramatic performances – allow for confidence to be reinforced by success and peer appraisal. In the process of boosting self-confidence, kids also build their all-around resilience as they take on risks and challenges in a supportive environment.

  • Building Friendships

Summer camps are among the handful of youth programs that disconnect kids temporarily from the distracting digital world, creating numerous opportunities for children to establish new friendships. Summer camps provide the ideal environment for kids to take social risks that they wouldn’t even think about taking in any other setting. Plus, it’s a well-documented fact that most camp alumni make their most solid friendships while attending summer camps.

Summer Camp Benefits on kids
  • Develop Independence

Getting ready for camp is the first step to developing a child’s independence, helping with packing such as adding the name labels and iron-on clothing labels help children appreciate the importance of keeping track of belongings. Being away from the comforts of home a child gains a new sense of responsibility and independence, practising making decisions for themselves without parents and teachers guiding every move. When a child themselves navigates through different group dynamics they quickly also learn how to also be mindful of another person’s feelings.

  • Encourages Healthy Living

While summer camps are primarily known for their buffet of physically engaging activities, they also provide healthier food choices for the attendees. This combination of physical stimulation and wholesome foods while at the camp helps encourage the campers to lead a healthy life beyond the camp. In fact, a 2014 study in the American Journal of Health Behavior says that camps with healthier food offerings are likelier to produce campers who prefer to eat their fruits and veggies more. In addition to everything, most summer camps offer cooking activities where kids learn how to prepare nutritious meals.

  • Reintroduction to Nature
Benefits of summer camps

Thanks to modern technological advances, we live in a world that is mostly digital. While these brilliant advancements help make life easier for us adults, they cause kids to be more reliant on the fun and entertainment provided by technology, making them spend less time outdoors. Summer camps give kids the perfect opportunity to experience the natural world in a way that is fun and exciting, which may even encourage them to engage in more outdoor activities in the future.

Gym goers at Dural Gym and Rouse Hill Gym, Gyms in the Hills District of Sydney have varying fitness goals and workout routines but they all have one thing in common – the desire to see results.

And just like exercise goals and routines, these gym goers use different techniques to help fuel their workouts and produce results.

Some of them take bodybuilding supplements or religiously follow a healthy eating plan, while some delight themselves with smoothies or shakes with nutritional benefits.

That is why today we will share to you a few delicious (and super healthy) smoothie recipes that are guaranteed to supercharge your workout:

Recipe #1: Matcha Coconut Smoothie

What happens when you combine the goodness of matcha with the wholesomeness of coconut and the awesomeness of other ingredients? The answer is the matcha coconut smoothie. In the health industry, matcha has become one of the hottest crazes due to the Japanese-style tea’s outstanding properties. This smoothie recipe gives gym goers of all fitness levels the opportunity to fuel their workouts with a unique and tasty beverage that is filled to the brim with antioxidants, protein, and other essential nutrients.

Prep time: 10 minutes

Nutrition details: Protein: 8g – Sodium: 36mg – Potassium: 1148mg – Total Fat: 8.8g – Calories: 367 – Carbohydrates: 72.4g – Dietary Fibre: 11.1g

Ingredients:

  • ½ teaspoon matcha green tea powder
  • 1 banana
  • 1 cup water
  • 1 cup frozen mango chunks
  • 2 leaves kale (torn into many pieces)
  • 2 tablespoons shredded coconut (unsweetened)
  • 3 tablespoons white beans (drained)


Instructions:

  1. Combine all ingredients (excluding water) in a blender.
  2. Add water.
  3. Blend mixture until the quality is very smooth.
  4. Place in a glass (or a container of your choice) and enjoy!

Recipe #2: Razzy Blue Smoothie

Nowadays, it’s kind of difficult to find a smoothie that can absolutely delight your taste buds and make you feel healthy at the same time. The razzy blue smoothie is one of the few exceptions. With its creamy, tasty, and naturally sweet goodness, it’s very surprising that this smoothie is capable of delivering a powerful nutrition punch to anyone hitting the gym.

Nutrition details: Protein: 8.8g – Sodium: 142mg – Potassium: 540mg – Total Fat: 6.5g – Calories: 262 – Carbohydrates: 44.5g – Dietary Fibre: 4.8g

Prep time: 10 minutes

Ingredients:

  • ¼ cup rolled oats
  • ¼ cup Concord grape juice
  • 1 tablespoon flaxseed meal
  • 1 cup frozen blueberries
  • 1 cup raspberry yogurt
  • 1 cup 1% buttermilk
  • 1 banana
  • 16 whole almonds


Instructions:

  1. Peel the banana and cut into ½ – inch chunks. Place cuts in freezer and let them chill until solid (approximately 2 hours).
  2. Put the oats, almonds and flaxseed meal in a blender and pulse until finely ground.
  3. Add in the frozen banana cuts, frozen blueberries, grape juice, buttermilk, and yogurt. Blend until the mixture is smooth.
  4. Place the mixture in a glass (or a container of your choice) and enjoy!

Recipe #3: Chocolate Almond Smoothie

Delicious, healthy and satisfying – these are the adjectives that best describe the chocolate almond smoothie. It contains the right amount of fat, carbs and calories, as well as the ideal load of protein that make it an excellent pre-workout beverage for anyone who is looking to go hard and make the most out of their gym visit.

Nutrition details: Protein: 19g – Carbohydrates: 60g – Fat: 5g (1g saturated) – Calories: 350 – Fibre: 7g – Sodium: 177 mg

Prep time: 10 minutes

Ingredients:

  • a dash of ground cinnamon (or cardamom)
  • ¼ cup quick-cook oats
  • ½ cup plain low-fat yogurt
  • ¾ cup skim milk
  • 1 teaspoon vanilla extract
  • 1 teaspoon unsweetened cocoa powder
  • 1 tablespoon ground flaxseed
  • 1 small banana (preferably frozen)

Instructions:

  1. Place all of the ingredients in a blender.
  2. Keep on blending until the mixture is smooth.
  3. Place the mixture in a glass (or a container of your choice) and enjoy!

When you’re pumping the iron to build strength and increase endurance, it’s important to remember that exercising alone won’t let you reap maximum gains. Because if you want to make the most out of your strength training workouts, eating the right foods is the key – and avoiding the bad ones is equally crucial.

According to both fitness and nutrition experts, maximizing your protein intake is essential for those who are seeking optimal results in strength training. You can do that by eating a meal or snack that contains high-quality protein after every strength workout, as it helps your body reinvigorate the muscles that have been affected during the exercise session.

Instead of relying on the supplements that your personal trainer pitched to you, try your best to get most of your protein from meals or snacks. At least that way, your body will only be taking in healthy protein and other high-quality nutrients from safe, natural sources.

But which nutrient-dense foods in particular are the best when it comes to training for strength? Let’s find out so that you know what to do after your next visit to the 24 hour fitness gym:

Lean Organic Beef

Lean organic beef is not only an excellent source of protein, but it is also an ideal source of omega-3 fatty acids and conjugated linoleic acid (CLA). CLA, for the uninitiated, is a healthy fat clinically proven to help with fat loss as well as strength and muscle mass building. Consume at least 8oz of lean ground organic beef after a workout session for best results. You can also pair it with brown rice or fresh veggies for a complete, healthy meal.

Eggs

Ah, eggs. They are irresistibly delicious, surprisingly affordable, and incredibly rich in important amino acids and protein. Those are the reasons why many people consider eggs as the perfect source of protein. Whether you eat an egg for breakfast, lunch, or dinner – your body will be able to take in the positive benefits that this wonder food brings. In any regular meal, the amount of eggs you need to consume are three extra-large ones.

Brown Rice

Unlike white rice that has had its most nutritious parts removed, brown rice is a whole grain that contains it all – from the carb-rich endosperm to the fibrous bran. The quality fibre content of brown rice will provide your body enough energy to last for the rest of the day, which happens because fibre helps slow down the process of digestion and maintain steady levels of insulin. Consume one cup of cooked brown rice for lunch or dinner for optimal strength gains.

Broccoli

This member of the cabbage family is one of the best side foods for people trying to make the most out of their strength workouts. That is because broccoli contains a naturally occurring chemical that weakens the strength of oestrogens in your body, which in turn helps promote muscle strength and growth, and reduce water retention and fat gain. Apart from that, broccoli also contains a compound that improves joint and muscle recovery. Consume one cup of chopped broccoli as a side with any meal.

Chicken Breast

Strength Training Food

Chicken breast is an excellent source of protein that also happens to be very lean, which means that it is perfect for managing your calorie intake. A single 3-ounce serving of chicken breast contains 20 grams of protein and only 94 calories, so it’s absolutely a great food when you’re building strength. The only issue with this wonder food is that it’s a hassle to prepare, but the Internet is filled to the brim with chicken breast recipes that you can easily try out. Whether for lunch or dinner, a balanced chicken breast meal is enough for your body.

When it comes to improving your overall fitness, nothing else in this world can do it better than regular exercise. Whether you are a child, a teenager, an adult, or a senior citizen, exercising regularly offers a slew of tremendous health benefits that are great for both the mind and body.

But the thing about fitness is that it’s a broad topic that contains a plethora of exercises, workouts, or training methods, and there’s always a specific type of exercise or workout that suits a particular individual’s body type or health condition.

For people of all shapes and sizes who want to improve their cardiovascular fitness and physical well-being in an intense yet rewarding way, there’s a hugely popular fitness regimen called CrossFit that excels in that regard.

If you don’t know that much about CrossFit other than its name, here’s a brief introduction for you.

So… what is CrossFit?

Developed over several decades by Greg Glassman, CrossFit is a training program that, if done the right way, can effectively improve the strength and conditioning of an individual.

If you’re wondering why I mentioned that correctness is the key when it comes to CrossFit, it’s because every workout in this fitness regimen is based on several functional movements that should be done quickly and at high intensity for the best results. Basically, if you don’t follow the rules of CrossFit workouts, then you won’t be reaping its remarkable benefits anytime soon.

One of the best things about the CrossFit program is that it’s designed for universal scalability, making it applicable for individuals of any size and shape. This means that a CrossFit trainer will prescribe a particular workout for an individual that is scalable depending on their skill level, not on their size, age, or gender.

Another great thing about CrossFit is that the program focuses on building the body as a whole and doesn’t limit itself in specialising in one specific area, which means that it is capable of making you stronger, tougher, fitter, and more toned all in one through its various high intensity exercises.

Also, CrossFit borrows elements from other fitness programs, which kind of makes it a mash-up of other workouts that are proven to be effective. And the functional movements that CrossFit workouts are based on reflect the finest aspects of rowing, running, weightlifting, and gymnastics, among others.

What does a CrossFit class look like?

As for the typical structure of a CrossFit class, it usually includes the following: an introduction class, an On Ramps/Elements course, and regular classes.

Introduction classes are for those who are going to try CrossFit for the very first time. It usually includes a quick overview and a basic body weight movement workout. After that, they will talk to you about joining for good so you can finally proceed to the On Ramp/Elements course. Some CrossFit gyms offer free-of-charge introduction classes.

An On Ramps/Elements course is the prerequisite class before you can finally move on to the regular classes. This course is mostly about the fundamentals of CrossFit because you’ll be learning about everything from the program’s nine foundational movements to proper form. All of the stuff you will be learning in an On Ramps/Elements course is essential to help you perform each workout correctly, and even the most experienced fitness enthusiasts will learn a thing or two in here.

Regular classes last anywhere from 45 minutes to 1 hour. Every student starts at the same time, with instructors always roaming around to keep track and help out the students. The atmosphere in regular classes is generally supportive and encouraging, as both the students and instructors are always willing to help out each other.

Where can I do CrossFit workouts?

CrossFit workouts can be done in a CrossFit gym, in a commercial gym, or at home. But for optimal results, it’s highly recommended to do the workouts in a commercial gym or a CrossFit gym, because in both locations you will be having the following: instructors to check your form, fellow students to motivate you, and equipment to execute the workouts.

If you’re worried about your availability to work out during regular hours, you don’t have to worry about a thing because there are some 24 hour fitness gyms here in Australia that offer CrossFit classes at different time slots. This type of gym is also great for those who simply just want to work out, because their 24-hour availability means that you can visit at any hour you’re available – and that they have personal trainers available at any time to help you out with anything from bodybuilding exercises to strength training workouts to weight training techniques.

Are you planning to build your muscles and enhance your strength through lifting weights? Here are the top 5 weight training exercises that are great for building muscles and improving strength while keeping you away from injuries. But before we get started, please keep in mind that this list is only a compilation of some of the best weight training exercises, and is not arranged according to effectiveness.

1.  Incline Dumbbell Press

This weight training exercise is best performed somewhere between ten and thirty degrees, because these particular angles can perfectly hit the upper chest area without placing too much stress on the shoulders. While there are other ways to execute this exercise from the most common type of strength training, the safest way to do the incline dumbbell press is by tucking your elbows and having your palms face each other while lifting the dumbbells.

2. One-Arm Dumbbell Row

When it comes to building your upper back and lats, the one-arm dumbbell row is one of the best weight training exercises for it. This exercise can be performed using only a sawing motion that will allow the weight to slightly move forward at the end of each rep, followed by pulling the weight up towards your hip. If you want to build your back more effectively, you can do so by lightening the weight and focusing on squeezing the muscles hard during the set. Don’t have a dumbbell at your home? Visit the nearest 24 hour fitness gym and do the one-arm dumbbell row there.

3. Sandbag Hang Clean

Have you ever wondered how the best CrossFit competitors and Olympic lifters managed to grow such massive traps? It’s because they do cleans. While the sandbag hang clean is not the easiest or safest exercise to learn, it is the most effective way for you to build strength and grow your traps. There is no technical mastery needed to be able to correctly perform this exercise, but only sheer strength and power are necessary. Want to learn how to do the sandbag hang clean correctly? Try to visit the closest Rouse Hill gym to your place and request the assistance of a personal trainer.

4. Goblet Squat

Often dubbed as “the king of all exercises”, a goblet squat is capable of stimulating total body muscle growth and building strength. While a goblet squat is typically done with a barbell, doing it with heavier equipment is not recommended due to the injury risks it presents. If you want to remain unscathed throughout, it can be performed with only a kettlebell or a dumbbell for a much safer and easier workout. For ideal, injury-free squatting, never forget to stretch and mobilize the hips, calves, ankles, hamstrings, glutes, and thoracic spine before starting your workout. Also, be sure to use a load you can dominate with perfect form at all times. Are you lacking the necessary equipment to do a goblet squat effectively? Try visiting the Dural gym closest to your home.

4. One-Leg Romanian Deadlift

This basic movement works your lats, traps, shoulders, glutes, quads, neck, forearms, quads, hamstrings, entire midsection, and mid and lower back regions. Do you want to know why I referred to it as a basic type of exercise? It’s because all you’ll have to do when doing a one-leg Romanian deadlift is simply just bend over and pick up a heavy object, which can either be a barbell or a single kettlebell. If you want to lower the risks of injury, then you should start with a kettlebell that is held in the opposing hand of the leg you are focusing. You should also remember to take it slow and maintain a strict form and movement control. For such a straightforward workout, it surely is incredible how it’s able to work many of your muscles.

If you are trying to lose weight, then you should be wary of the foods you eat. For starters, you can begin by incorporating weight-loss-friendly foods into your diet, which are generally low in calories and high in fiber. That way, it will become easier for you to achieve your goals to burn fat and lose weight. So without talking any further, here are seven foods that can help you achieve your weight-loss goals.

1. Salmon

This fatty fish is not only a great source of omega-3 fatty acids, high-quality protein, and other valuable nutrients, it is also incredibly delicious and very satisfying to eat. Another impressive fact about salmon is that despite having a relatively low calorie content, it is highly capable of keeping you full for long periods of time.

2. Tuna

Similar to salmon, tuna is also a high-protein and low-calorie type of fish. Plus, it’s surprisingly low in fat. With its low traces of fat and calories and its high contents of protein, tuna has become a popular food among fitness models, bodybuilders, and regular individuals who just want to lose some weight.

3. Avocados

This one-of-a-kind fruit is filled to the brim with potassium, phytochemicals, monounsaturated fatty acids, and dietary fiber. Despite being loaded with fats and higher in calories compared to other veggies and fruits, avocados possess an incredible fat and fiber combo that may help with your efforts to slim down. In fact, according to a study, people who regularly eat avocados tend to have lower waist circumference and body weight than those who don’t eat this unique food.

4. Nuts

Nuts are high in fat, but the fat they are rich in are the health kind. Other than that, this tasty snack contains the right amounts of fiber and protein, which makes it the ideal food to munch on if you’re promoting weight loss. Though nuts are healthy in general, it’s important to remember that you should regulate your consumption, as they have relatively high amounts of calories.

4. Popcorn

Who would’ve thought that this popular movie theatre snack would be good for weight loss? This crunchy and tasty treat is a whole grain, which means that it is high in fiber. Apart from that, popcorn also has antioxidants and good nutrition stats – and is low in calories. Popcorn is the ideal snack for individuals with weight-loss goals, given that it isn’t doused in butter, which is an ingredient high in calories.

4. Yogurt

This exceptional dairy food is loaded with probiotics and proteins. For the uninitiated, probiotics are live bacteria that can improve your gut health and impact your weight positively. There are many types of yogurts, but the best ones are those with live and active cultures, as they are the kind that has a lot of probiotics. Lastly, do your best to avoid yogurt with added sugar, such as low-fat yogurt, because they will do more harm than good to your body.

4. Beans

You may have noticed a trend in this list that foods high in fiber are good for weight loss. Well, beans are also high in fiber, so you already know what that means. In addition to that, the consumption of beans is also associated with a slew of other health benefits, such as reducing the risk of cardiovascular disease, lowering blood pressure, and reducing LDL cholesterol. Oh, and I almost to forgot to mention that they are relatively low in calories.

The importance of health and fitness in our lives should never be understated. That is why we should always try to do our best to live a fit and healthy life by eating nutritious foods, exercising regularly, avoiding junk foods, and so on.

However, the problem is that most people, despite wanting to start exercising for their health and fitness, are not sure how to begin since they don’t know which workouts are the best for them. So for the sake of people like them, we have compiled a list of four general fitness exercises that are really effective – and are applicable for individuals of any fitness level or age. Let’s check them out:

1. Walking

Walking is an amazing type of fitness activity because apart from being really good for your cardiovascular health, you can basically do it anytime, anywhere, with only a pair of shoes. But what exactly can walking do for your body? Well, it can lower your risk of heart disease or diabetes, improve your mood, strengthen your bones, boost your cholesterol levels, and help you maintain your blood pressure to normal levels. It is essentially one of the most simple, yet powerful exercises out there.

2. Running

Running is the slightly more hardcore cousin of walking that is linked to a plethora of amazing bodily benefits. Again, a pair of shoes is all you’ll need for running, which makes it very much easy to do. So what are the health benefits of running? For starters, it burns mega-calories, meaning that it can help with your weight control efforts. Then, it can help relieve stress, strengthen your lungs, improve your overall mental health, increase your confidence levels, and improve your bone density. Running might be exhausting, but it sure is worth it.

3. Swimming

Swimming is arguably one of the best exercises that anyone can do, as it can work out your whole body and help keep your heart healthy at the same time. The buoyancy of water means that you will be working out harder – and burning more calories – inside a pool. And since swimming is a less weight-bearing activity that is easy on the joints, individuals who are suffering from arthritis can do it easily and without that much pain. Other than its ability to burn higher amounts of calories, swimming can also tone up your body and improve your mental state.

4. Weight Training

Weight training is a great way to keep your muscles strong or bulk them up. The benefits of keeping your muscles strong is extremely important because this type of exercise has been proven to help build new bones, support healthy bones, and help preserve brain function when we age. And most importantly, muscles help burn calories, making it ideal for those who want to maintain their weight.

Are you trying to lose weight through exercise? Before you get started, it’s important to remember that weight loss isn’t for everyone. There are just some cases where losing weight isn’t the healthiest option for an individual, especially for those who had episodes of eating disorders in the past. But if you think you’re in the clear, then by all means you should go for it. After all, health is always wealth, and losing weight is generally a healthy thing to do.

There are plenty of workouts that are particularly designed for weight loss, so it can sometimes be a headache to try and figure out which ones are best suited for your age and fitness level. For that reason, we made a list of the top four weight loss workouts that deliver quality results. By the end of this list, you’ll be more than ready to burn off that unnecessary fat away from your body. Let’s get started

1.   Crossfit

CrossFit is extremely popular throughout the entire world for one good reason: it’s insanely effective. This training program consists of varied short and highly intense workouts (based on functional movements) that are meant to improve overall strength and conditioning. In CrossFit, you may be doing anything from front squats to kettlebell swings, depending on what specific routines or exercises the trainer prescribed for the day. The variation and intensity of the workouts in CrossFit are super effective for losing weight.

2. Jump Rope

Jumping rope is a full-body workout that can burn a whopping 318 calories every 30 minutes and have your heart racing. The key to jumping rope is to fire up your glutes and quads for a better takeoff – and engage your core for a smoother landing after every jump. For a calorie-busting workout that can be performed with a cheap and handy tool, jumping rope is definitely a blessing for every weight loss enthusiast.

3. Interval Training

Interval training is a type of workout that has been utilized by regular individuals, fitness enthusiasts, and athletes for many years to build fitness, including losing weight. It essentially combines short, intense bursts of speed with slow, gentle recovery phases in a single exercise session. In other words: you’ll go hard, take an active rest, and go hard again – enough to burn tons of calories, even at its signature short workout intervals. There are various styles of interval training that are great for weight loss, including high-intensity interval training (HIIT), indoor cycling, and hill repeats, among others.

4. Weight Training

 

Weight training is one of the most effective methods to burn fat and build muscle. In fact, some fitness experts consider weight training as the best weight loss workout out there. Weight training can help you build lean muscle and increase your metabolism, which aids in the weight loss aspect. Once your muscles have been built and strengthened using a dumbbell, barbell, kettlebell, or any other weight training equipment – your muscle mass will burn at least 30 calories for every pound. Now, can you see why weight training, as a type of workout for weight loss, is highly regarded among fitness experts?