Strength, Flexibility and Mobility Exercise With Tash

6 Reasons for Using a food and exercise tracker app helps with weight loss and how to get the best results
If you struggle to lose or maintain weight, using a food and exercise tracker app is proven way to overcome hurdle.

1 You Learn about what you eat
You learn how a having a plate of broccoli instead of fries save you calories.
Small changes in your food selections can lead to big results on the scale, waist line and your health

2. You dial in when you eat.
Your timestamps show that you eat or drink. You might learn that you aren't eating enough at meals or that you eat more out of habit or hunger
For accurate food log, do your best to record your intake right away so you don’t have to rely on memory

3. You tune in to why you eat.
Example does your food intake seem to be different on days when you train in comparison to days when you don’t train?
The tracker helps you watch your eating consumption.

4. You gain increase awareness of the portions you eat.
Learning about portion sizes has a great benefit to your calorie intake
Measuring and weighing portions is much more accurate than guessing.

5. You learn about your nutrient intake
It helps track your calorie intake for the day.

6. You have a greater awareness of your activity level
The app allows you to sync Fitbit, Garmin, Connect and other apps so you can easily track your activity by using the step counter or manually recording your exercise

Activity tracking can be a huge motivator and encourages you to loose the calories which is not needed!!
Remember exercise is part of the process and nutrition is equally important!!

Hi would you like to know how to use a Lat's Pulldown Machine or a Chest Press Machine?
Check our my YouTube video:
https://youtu.be/-bdHYH6lBTc

Starting a fitness journey is a great decision for your overall well-being. Here are some tips to help you get started:

Set clear and achievable goals: Define what you want to achieve through your fitness journey. Make your goals specific, measurable, attainable, relevant, and time-bound (SMART). For example, instead of saying, "I want to get fit," set a goal like, "I want to be able to run a 5K in three months." I want to move my arms or hips freely without aches and pain

Consult a healthcare professional: If you have any pre-existing medical conditions or concerns, it's advisable to consult a healthcare professional before starting any fitness program. They can provide guidance tailored to your specific needs and help you avoid any potential risks.

Start with small steps: It's essential to start slowly and gradually increase the intensity and duration of your workouts. This approach allows your body to adapt and helps prevent injuries. Begin with activities you enjoy and feel comfortable with, such as walking, swimming, or cycling.

Create a workout routine: Plan your workouts in advance to make them a regular part of your schedule. Aim for a combination of cardiovascular exercises (such as running or cycling), strength training (using weights or bodyweight exercises), and flexibility exercises (like stretching or yoga). Variety in your routine will help keep you motivated.

Find a workout buddy or support system: Having someone to exercise with can make your fitness journey more enjoyable and provide accountability. Whether it's a friend, family member, or joining a fitness class or group, a support system can keep you motivated and provide encouragement along the way.

Focus on nutrition: Physical fitness goes hand in hand with a balanced and nutritious diet. Incorporate whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats, into your meals. Stay hydrated by drinking an adequate amount of water throughout the day.

Track your progress: Keep a record of your workouts, measurements, and how you feel both physically and mentally. Tracking your progress will help you see how far you've come and keep you motivated to continue.

Rest and recovery: Allow your body enough time to rest and recover between workouts. Overtraining can lead to burnout and injuries. Listen to your body and give it the rest it needs to repair and rebuild.

Stay consistent and be patient: Results take time, and building a fitness routine is a long-term commitment. Stay consistent with your workouts and make them a priority. Remember that progress may not always be linear, but with patience and perseverance, you will see improvements over time.

Enjoy the process: Embrace the journey and find joy in the process of improving your fitness. Celebrate small victories along the way and focus on the positive changes you experience, both physically and mentally.

Remember, everyone's fitness journey is unique, so find what works best for you and listen to your body. Enjoy the process, stay motivated, and have fun while taking steps towards a healthier and fitter lifestyle.

I am Tash a qualified Personal Trainer if you need help or advice on getting started with your fitness journey, I would be more than happy to help you. This is a link to my website for more information about me. Home https://tashfitness.com.au/

Strength, Balance and Mobility Exercise Class with Tash includes a segment on Core Strength using Sub 30 program with awesome music!! Check out YouTube video https://www.youtube.com/watch?v=15ZFq6PMqd4&t=49s

Sub30 Core Exercise is an effective 20 minute workout that targets every aspect of the core; from the abdominals, to the obliques, and the back region.

This exercise helps strengthen core back issues and poor posture.

Doms!! The Aches and Pain After Exercising
What is Doms?

Doms stands for delayed muscle soreness. It’s muscle pain that begins after you’ve worked out. It normally starts a day or two after a workout. between 24 - 72 hours following a workout or exercise class that works new muscle groups in the body, or at a higher exertion than usual.

Symptoms of Doms
Symptoms of DOMS to watch out for may include:
muscles that feel tender to the touch
reduced range of motion due to pain and stiffness when moving
swelling in the affected muscles
muscle fatigue
short-term loss of muscle strength

Should you be exercising when you are experiencing DOMS?
As long as the pain you’re feeling is DOMS and not something more serious, such as a muscle tear or sprain, then you should be good to keep exercising

Suggestion to treat Doms:
Take time to do proper warm up and cool down.
Prepare your body before your workouts to help increase blood flow to your muscles and loosen them up - this will reduce the risk of injury and should help reduce muscle soreness. If you're impatient to get stuck into your session, it may seem like an annoyance, but light cardio (eg;. a brisk 5- 10 minute walk) followed by light stretching can assist in preparing your muscles without causing much fatigue.

A cool-down is equally as important - don’t rush out of your class! Reducing your heart rate and breathing gradually cools your body temperature. It will give your muscles time to return to their normal length and increase blood flow to the exercised muscles which can help avoid soreness. Stretching is highly recommended after a workout as well.

Know your limit
If you’re new to exercise or a particularly intense workout, know your limits and don’t push yourself beyond your capabilities. Sure, the harder you work, the closer you will get to your fitness goals, but you should build yourself up to a new, harder level.

Don’t smash it as hard as you can in your hurry to get to your goals faster.

Fitness is a gradual process - you don’t want to cause extreme discomfort after your first session, as feeling severely demoralized from acute post-workout aches can really suck the motivation out of your system.

Keep moving on rest days
Keep moving on your rest days and participate in light activity for active recovery. Swimming, stretching, yoga, brisk walks - keep the body moving and keep that nutrient-rich blood pumping to the muscles in need.

Ways to ease Doms after your workout
Foam Rolling
Foam rolling is also known as self-myofascial release
Applying pressure to specific points in the body using your own body weight on top of a roller can help release muscle tightness or trigger points (commonly known as ‘knots’). This self-massage technique will loosen the muscles and help return them to normal function.

This isn’t a relaxing massage - you will experience some discomfort. But it will increase blood flow to your muscles and create better mobility, all of which can aid recovery.

Pain killers
Anti-inflammatory drugs such as Ibuprofen can help relieve muscle soreness. These products can be applied topically to the area that’s sore. Always following packaging instructions about how much and how often to apply.

Cold Bath
10- to 15-minute full-body immersion in a cold water bath (50–59°F or 10–15°C) lessened the degree of DOMS.

Warm Bath
Moist heat wraps or a warm bath may also ease the pain and stiffness that come with DOMS.

When You Should Seek Medical Help?
You should also seek medical attention right away if:
your DOMS lasts longer than 7 days
your urine becomes abnormally dark
you have severe swelling in your arms and legs
Sharp pain, muscle spasms, and numbness and tingling are different from the dull ache of muscle soreness. Talk with your doctor right away if you feel any of these symptoms after working out.
Tash Fitness: https://tashfitness.com.au/

My team inspires me ❤️❤️

So can't wait to complete Cert 4. More to come soon!!