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Mind Body Mastery – Create a Compelling Vision

By | ENTREPRENEURS, featured : magazine | No Comments

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

5 Effective Ways Of Getting The Perfect Broad Shoulder

By | featured : magazine | No Comments

It’s no secret that every guy wants to have broad shoulders. Every girl wants to have a man with broad shoulders. However a lot of people choose to ignore working on their shoulders. Instead they focus on their chest and arms because it’s easier to see the improvements on those areas. Here are top five tricks that will get you broader, muscular and powerful shoulders.

1. Vary your repetitions:  The deltoids are a smaller muscle group meaning they take less time to recover. Hence if you vary your repetitions then you are likely to get better results. Vary the reps based on your weights, For higher weights try doing 5×5 or 4×8 and for lower weights try 12 x3. Do remember to do a higher weight set at the end of your workout.

2. Build a bigger chest and back: This might sound weird but the key to making broad shoulders is working on your chest and back. Our back muscles pull our shoulders back so if they are underdeveloped and our chests are overdeveloped then we will end up looking hunched. The key is to focus on all grips. Having closer grips work the muscles closer to the spine. Wide grips build the part of the lat that meets the posterior deltoids.

3. Build thicker and fuller traps: For those of you who don’t know, traps are the muscles connecting the neck with the top of the shoulders. It is vital to have fuller traps to compliment the deltoids. To get such traps it is recommended to try inclined shrugs, the snatch; which is a lift that builds traps.

4. Working out twice a week: Working on the shoulders more than once a week will give you better results. If your workout is split based on body parts try to add shoulders routine to a different part. That is to say try doing shoulders on your chest day. A small set will suffice. This way your muscles are constantly being worked and the results will come faster.

5. Shoulder Variation: There are three different exercises which solely work on your shoulders. These include the lumberjack press, military press and the three way laterals. The lumberjack press is similar to carrying a log. You are basically lifting over-head weights to work on your shoulders. The military press is quite common among the body builders. This will build your front deltoids. You can add weights as you progress or if you want to challenge yourself.

The three way laterals are the perfect exercise to work different areas of your deltoids. The three exercises include the front raise, lateral raise and the bent over raise. Try using light weights for these with high repetitions. Your deltoids will be hit from different angles and you will end up with nice shoulders.

thumbnail credit: pixgood.com

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

Does Stretching Help Prevent Muscle Injuries?

By | featured : magazine, Tips, TRAINING & WORKOUT | No Comments

There has been a lot of ongoing debate whether or not stretching before exercise helps. The Centers of Disease Control and Prevention has finally released the results of its research of more than 350 case studies regarding stretching and muscle injury.

So does stretching have an effect on muscle injury prevention? Unless you’re a gymnast, then stretching those muscles before some serious exercise does very little to impact or avoid muscle strain and tear.

According to CDC’s Julie Gilchrist, M.D., one of the researchers for the study, she explained that it is the warming up that averts muscle strain. Poor exercise techniques are usually the causes of muscle injuries such as a rip or tear. It is essential to be informed with how the body’s connective tissues work and its biochemical functions.

The human body is equipped to handle strain but only to a certain degree. The legs and arms have limited range of motions that incorrect body mechanics can wreak instant damage. If you are stress-loading an arm with a barbell, then contorting the rest of body raises your risk of injury.

An Overview on Muscle Tear

When undue pressure such as sudden heavy lifting during workout during sports activities or even performing routine tasks, you risk damage to muscle fibers and its attaching tendons. Small blood vessels can also tear resulting in localized bleeding and therefore bruising or inflammation.

Some of the symptoms of muscle tear are:

–          Pain even when at rest

–          Bruising, inflammation and redness

–          Limited movement

–          Inability to move the muscle

In instances where you have injured a muscle, protect the torn muscle from further injury by resting and avoiding activities that can aggravate the damage. You can also ice the bruised area every 20 minutes as this would counteract the swelling and can provide some pain relief. However, if these home remedies do not help or the pain and swelling has not subsided in the next 24 hours, seek medical help.

Warm-Up’s, Why They are Important

The psychological and physiological benefits of warming up are many. Athletes and physically active individuals perform some type of warm-up before going into their daily exercise routine. It is the warming up that gives any athlete or workout enthusiast the needed flexibility, revving the muscles and conditioning them for the strenuous activity.

Experts say that proper warm-ups work to increase the circulation and blood flow to the muscles that are being exercised. As a result, muscle stiffness is avoided and performance is optimized. Other benefits of warming up also include:

  • Increases cooling efficiency by activating the body’s heat-reducing mechanism. This is also known as efficient sweating where the person who is working out is prevented from overheating.
  • Better range of motion. Flexibility of the joints is increased allowing more mobility and strength.
  • Improved blood temperature. This aids the body’s oxygen to lessen its bind on the hemoglobin of the blood. In effect, oxygen is readily distributed and utilized.
  • Increased temperature of the body. This essentially results in pliability of the muscles making it less prone to injury.
  • Elevated muscle temperature. Warming up increases the temperature within the muscles which makes it more elastic and easy to contract.  It also aids the muscles that are being worked out to relax more quickly.
  • Overstretching of the muscles is reduced.
  • Dilatation of the blood vessels means better circulation and lower stress to the heart.
  • Warming up hypes the production of different hormone production that promotes regulation of energy output.
  • Psychological prep. The warm up is an ideal time to clear the mind and prepare a focused, clear vision of the upcoming exercise or activity.

*Note that warm-ups don’t include stretching alone.

thumbnail photo credit: blog.gaiam.com

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

5 Common Weight Loss Myths

By | featured : magazine, GET LEAN, Weight Loss | No Comments

Are you trying to lose weight? You are probably searching the internet for a miracle pill that can eliminate all those flabs, or for methods that work efficiently. Although the internet is a wonderful hub for good advices, there is still misleading information that you may be able to get. Some provide information that is not medically proven. So do not be blinded with mere promises and claims. Here are some common weight loss myths that you must know in order for you to make sure that shedding out some pounds will not harm you in the end.

Myth # 1: I have to lose 100 lbs. Therefore, I need to increase my exercise routine

If you have been inactive for quite some time, you have to understand that your body may not be able to handle extensive exercise routines as it may impose harm to your body. Although increasing your exercise routines may be beneficial as it can really burn a lot of body fats, the methods should be gradually done so that your body may be able to adjust well.

Myth # 2: It’s 10 AM, I haven’t eaten my breakfast. I am starving but isn’t it a great way to lose weight?

Crash diets can possibly help you lose some weight but it is not for long term purposes. When you starve yourself, you will most likely crave for food rich in fat and sugar, therefore, when you cannot handle your hunger, you will eat more than the allowable amount of calories. Additionally, this type of diet imposes harm to your health. When you do not eat on time, your body will immediately lower your metabolic rate, thus, resulting to additional pounds rather than the other way around.

Myth # 3: I have huge belly and legs, therefore, I should do some sit-ups and leg works.

Here’s the truth: a 20-minute brisk walking can actually make you lose more unwanted fats compared to 100 sit-ups. Yes, although most of your fat reserves may be seen on these areas, it must not be forgotten that your entire body has fat reserves. When you exercise, it is much better to settle for the holistic methods rather than focusing on your tummy and legs. Sit ups and leg works are best if you intend to tone your muscles.

Myth # 4: Let’s hit the sauna rather than the gym. You will sweat more there!

Getting rid of the excess pounds will not work inside a sauna because when you sweat, you are actually losing water rather than fats. It will only make you dehydrated – very harmful, isn’t it? So rather than visiting a sauna or using sauna suits and belly belts, just find a good exercise routine that will work on you.

Myth # 5: I just bought an expensive box of slimmings pills a while ago. So I just need to sit back and relax, and wait till the slimming pills work.

Slimming pills cannot work alone. In order for it to work efficiently, you have to also take a balanced diet and do some exercises. Without these, your slimming pill will not deliver you the result you are looking forward to.

In order for you to lose weight, you have to do it according to what is medically correct. Seek assistance from a reputable fitness instructor who can provide you proven methods. The plans change every now and then especially once a new study arises to contraindicate an existing method. So keep yourself updated and see which will work best on you. Always make sure that losing those extra pounds should make you healthy once the bout is over.

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

8 Tips for Creating a Positive Mindset

By | Articles, featured : magazine, Mindset | No Comments

by Alison Morgan, Relauncher

The power of the mind can never be underestimated.  Your mindset determines your outcome – both in business & life.

Through positive thinking, incredible results can be achieved along with living a happier healthier lifestyle.

Below are my 8 tips for creating a positive mindset, in business & life:

1.  Discover who you really are

Reflect on your past – both good & bad. What influences did your parents have?  What are the trials and challenges you had to overcome to get where you are now?  Look for the positive in the negative to help unleash the true you and a positive mindset.

2.  Everything happens for a reason

Both good & bad.  Very often, it’s the negative experiences that become a pivotal moment in life.  Shaping greatness for today and the future. Understand that everything happens for a reason!  It’s how you reflect and react which will determine your success in your lifestyle and career.

3. Find your passion

Sounds simple, but many people don’t spend enough time unearthing their passion.  Discovering what truly makes you excited and motivated is life-changing. Through the culmination of your skills, passion, personality and life experiences, this is where you begin in finding your passion.

4.  Create your own destiny

You are in control of your own life.  What you accomplish in your lifespan is completely up to you!  For great things to unfold, the mind must be filled with positive thoughts and challenges.  Work out what it is that makes you happy, then go for it!

5. Create clear goals

Create well thought-out goals.  Being focused on your goals will lead you to achieve your dreams.

6.  Embrace your fears

Welcome your fears rather than resisting