Being You PT

Tips for making it through the hot weather this week.

Drink plenty of water. Limit alcohol and caffeine intake.
If you have a physical job. Add an electrolyte drink at a water to electrolyte ratio 2:1.

Stay in the shade or indoors physical with fans or air conditioning) as much a possible. Use forearm cooling ( putting your forearms in cold water or rubbing with ice until the ice has all melted) to help cool down.

Avoid exercise in the hottest part of the day. Do you workouts, or walk the dog in the early morning, or when it cools down in the evening.

Image of sunflowers because they love the heat.

I haven't posted for a while, because there's so many great people posting great content, that I feel I can't really add any more value if you're already following them. We're also in the middle of fire season and, as a CFA volunteer I have lots of other stuff going on.
However, I am still working, running programs that really help my clients to function better day to day.
I would like to post more. Let people know I'm still here, puddling away in my own little corner of the world. What would you like to see? Recipes, workout hints, pictures of my dogs? Here's a picture of my dog to start with 🤣

Why should you lift weights as you get older? We have all heard how important it is, and this article tells us how it relates to improved bone strength.

Does weightlifting improve bone density? Bone density is strongly linked to your risk of a fracture.

Happy father's day to everyone who takes on the role of father in anyone's life. You're all amazing!

With this rain I thought I'd share this winter warmer recipe.
Slow Cooker beans.
You will need;
1 tbs oil
1 large onion, diced
2 cloves garlic, minced
2 large carrots, diced
2 zucchini, diced
4 rashes of bacon, or one chorizo (or both, or neither for vegan/vegetarian option), chopped,
2 sticks celery, chopped
700g jar passata
2 tins four bean mix, drained and rinsed
2 tins cannelini beans, drained and rinsed.
2 tbs smoked paprika
Chilli powder to taste
Heat oil in a pan. Cook bacon, garlic and onion for a few minutes until lightly browned. Add to slow cooker. add a small amount of water to hot pan and then add that liquid to the slow cooker. Add all other ingredients to slow cooker and cook on low for approximately 6 hours. or until all vegetables are cooked through.
Great on toast for breakfast with a fried egg on top, or just on its own!

Why is exercise so important, and weight training in particular?
There are so many benefits to lifting weights, particular as you get older. Here are a few:
* it helps keep you warm! Muscle creates it's own heat (thermogenesis) so you stay warm!
* improved bone density
* better skin. A recent study of middle-aged women in Japan showed lifting weights improved skin condition and reduced skin thinning due to aging.
* allows you to be more active with your family, including getting down on the floor and playing trains with your kids!

What benefits have you found from weight training?

Do you meal plan and prep ahead? Do you have food proximity bias? Chances are, when your hungry, you open the cupboard or fridge to see what's there to quickly grab. Chances also are that what you reach for, particularly around 3pm, is something sweet. You are not alone, but by preparing snacks and meals with lots of veggies included, you can help to curb those cravings for something sweet, and sustain your energy for longer. By shopping, chopping and preparing food ahead of time, there is a chance that you'll reach for that better option most of the time. Not every time, but even a few times a week can make a difference to how you feel.

Do you "Shop and Chop"?
Doing your shopping, coming home and immediately washing and chopping your veggies and portioning them into bags or containers can save you so much time over the week and increase your chances of eating healthy food. You all know the feeling of opening teh cupboard or the fridge looking for something quick and easy to eat and how often that turns out to be something that, if you had time, you would not have chosen. Having snack packs of veggie sticks and dip ready to go will make it much more likely that you will choose that than if you have to prepare it from scratch every time you're feeling snackish.

Photo by laura limsenkhe on Unsplash

What do you look for when you're looking for a personal trainer?

Do you know about the Push up challenge?
It starts on the 1st June and aims to raise awareness about, and funds for mental health.
If you would like to join me and my team, or make a donation to help spur us on, visit https://www.thepushupchallenge.com.au/fundraisers/byptfitfam2023