Freshen up after your class! We have these complimentary natural Australian products for you to use because we all know there's nothing dry shampoo can't fix! 😉
OPENING OFFER Sale ends midnight tonight!! Last chance to score 5 classes for $25 🙌
Did you know that every 5kg of muscle needs about 100 kcal per day just to keep living?? With up to 40% of your bodyweight attributed to your muscles, this means simply maintaing your muscle mass burns up a whole lot of calories. 🔥
With this in mind, it makes sense that building up more muscle will have you burning more calories - and that strength training is actually one of the most important prinicples for sustainable weight loss!
Along with the right diet, resistance-based training will speed up your metabolism and help you lose fat in a healthy way! 💪💪💪 PS. If you're interested in the nitty gritty research - there is a great journal article across on our FB that has it all 🙌🏼 #research #science
Do you remember peanut butter and jelly as a kid?
When you’re working on your goals you sometime need some motivation. What better memories than that of PB&J to help you get healthy and happy
We live in a great community, so we support it! Come workout for a cause this Saturday, July 21, at 9:00 a.m. at Breeze Stadium! All proceeds go to Centro Hispano and Urban League. There will be a great workout, and great food provided by Chef Dan Fox of Heritage. Metcalfe’s is also supply food/drinks! The event is underwritten by Alliant Energy, MGE, Lululemon, and Findorff! Let Pat Gilles lead us through a great workout! ⠀
You really have 2 choices with your metabolism when it comes to exercise
You can increase your metabolism through the correct nutrition regime and weight training and HIIT ..
Kill your metabolism by overtraining by
Smash yourself continuously with more and more cardio
Why do we do it... because we think that’s what helps us “lose weight”
And it will... but the weight we also lose is muscle. And that’s what we need to create a fat burning machine.
Girls... weights, not more cardio
#weightsnotcardio #ageless #metabolism
Muscle is metabolically active tissue. I like to think of it like the fire in a steam train. The bigger and hotter it burns - the faster the train goes. Being smart about fuelling and stoking the fire it was keeps it burning hot for a long time. And you will use a lot of fuel to do this. If you think about increasing muscle as a way of making the fires of your steam engine burning hotter, all the stored fuel you have (blood glucose, muscle and liver glycogen and fat) will get used up. This then has the benefits of increase insulin sensitivity, and the demand to use all of your available energy, including fat. The best part is, like a fire making the metal around the fire pit in the steam engine hot for hours afterwards, the increased muscle mass will keep you "burning hotter" during the day, using more energy just to function. This is a brilliant way to think about why muscle mass and weight training are such vital parts of any weight reduction and wellness journey! 🚂🏋️♀️
#muscle #musclebuilding #bulking #weights #weighttraining #active #gym #strength #heavy #girlswholift #girlswithmuscles #fitchick #fitfluential #exerciseright #exerciseismedicine #exercisephysiologist #exercisephysiology #healthy #health
Monday Motivation 💪🏻
It's quite often we see people who have lost motivation to exercise or just the belief in themselves that they can improve their health. 😔
But the mind is a powerful tool for behavior change! 👾
We strongly believe in empowering our clients to find that desire to improve their own health through goal setting, personalised empathetic care & individualized exercise. 💪🏻
We can give you all the amazing exercises in the world, but it's in the mindset that you will need some of the biggest changes - so it is never ignored. 🏃🏻♂️ Mind over matter 🙏
Congrats to @rissl
for conquering the long course at yesterday's trail run in Smith's Gully. A brilliant achievement on such a challenging course! So glad the weather was the opposite of Race 1 of The Trail Series for us ☀️☀️
Thank you to an amazing group of progressive thinking and open practitioners at our final course in Denmark 🇩🇰
Thank you to Simon, Gette, and everyone that attended to make this possible! We’ve had a blast! 🚀 oh and check out @smertevidenskab.dk
for some cool courses if you live in a Denmark. It’ll change how you practice!
It’s National Ice Cream Day today! Come workout at Pat’s Gym today, and earn that double scoop of ice cream. Click on link for a schedule of our classes. ⠀
So incredibly chuffed to stand on the podium after my first Trail Run and what is now going down as the hardest 7km of my life. Just a cheeky 222m of elevation gain courtesy of @thenorthface
in Race 2 of The Trail Run Series. @rapidascent
thanks for the muesli too!!!
A great discussion from our first day. What are your thoughts?? 🤔🧠🏋️♂️
📚 SUNDAY SCHOOLING 📚
Did you know, 280 Australians develop diabetes every single day. That’s one person every five minutes 🕡
But do you know how to reduce your risk? 🤔
📚 Structured interventions combining physical activity (PA) and modest weight loss have been shown to lower type 2 diabetes (T2DM) risk by up to 58% in high-risk populations. That's more than half! 👀
Further, the physical activity intervention can be either aerobic training (like walking🚶♀️), resistance training🏋️♂️, or a mixture of both, which is recommended. Both exercise modalities have been shown to be independently effective for reducing the risk of T2DM.📉
As the infographic shows, 60% of cases could have been prevented with simple lifestyle modifications. Become proactive, not reactive, about your health and stay happy and healthy for longer 🤗
Want to know more about how physical activity could impact your health? Let our Exercise Physiologists at @dnahealthgroup
help you out and tailor a indivisualised physical activity plan that's right for you and your goals.🙋♂️🏃🏻♂️
Luke thinking he’s funny 😂 at day 1 of our biopsychosocial approach to the cervical spine and shoulder in Odense, Denmark 🇩🇰🇦🇺 .
Some amazing discussion and progressive critical appraisal of how we approach our practice! Looking forward to day 2! 🏋️♂️🤓
Start changing your life today. Don’t stumble toward your goals; have a plan. Come attend a class at Pat’s Gym. Click on link for a schedule of our classes…⠀
Awesome Class this morning as we round off the last week of school holidays.. Well done everyone this week building strong momentum going forward! Enjoy your weekend! 💪🥊 #weekend #holidayover #saturday #motivation
"Come on guys, just 10 more seconds!" - Ruby 🐶
Check out this cute photo of Ruby barking instructions and demonstrating this plank exercise 😍
Decided no wet suit was a good idea ... it was NOT #toocold
😨heat, buoyancy & protection from the jellyfish was much needed !#shittingmyself
Doing our first Taiwanese podcast. Nice and laid back. Talked about the future for persistent pain, the biggest problems we are facing and a lot more.
DNA CLIENT STORY 📣
Helga first came to the clinic about 3 months ago with a referral from her GP, based around her Type 2 Diabetes diagnosis. She was not completing any exercise, nor was aware of how it could help her manage/improve her health.
AEP Jason and Helga initially established her goals of improving her blood glucose control, safely intergrate exercise into her lifestyle, improving body composition and increasing her muscular strength for work and daily tasks.💪🏻
Through a mix of guided 1:1 sessions, group exercise classes run within the clinic and a strictly adhered to tailored home exercise program, Helga gradually built up her exercise capacity 🏋️♂️
Fast forward to today and Helga is absolutely smashing her goals! 👏 She has a much greater knowledge of how to effectively manage her BGL, has lost a significant amount of weight & is now stronger than ever! 🙌
Moral of her strory: with the right management, a diabetes diagnosis is absolutely no reason to avoid exercise. If you put in the effort, seek the right advice and stick to the plan, you have no limits 👐
PS: Go Croatia in the World Cup Final! 🇭🇷
Rolling into the weekend like... ♾
Slow-mo because we can! @rachillichats
absolutely crushing her sessions 💥
Doing some final preparation prior to our second course in Denmark 🇩🇰 this week in Odense. .
The view is 👌🏻
This is a brand new exercise in the Strong Bones class. It’s called Bird Dog. It is a fantastic exercise for strengthening the lesser known back muscles, as well as the abdominals. It also incorporates balance. Give it a go during your next workout! 😅👍🏼 #birddog #strongbones #womenshealth #osteoporosis
💯 Did you know one of the toughest things to master in life is perspective. Everything is about how you view a situation. Disaster or opportunity? You decide
👈 As we mentioned in the last post, physical activity can decrease glucose levels within the blood. Whilst this can be a positive outcome for diabetics with chronically elevated BGL, it's important to monitor for the signs of hypoglycemia.✋
📚Hypoglycemia is essentially a glucose level below normal, or 3.9mmol/L. It is important to understand this because long term hypo events can have significant implications on your cardiometabolic health down the track.📉
📋 Tips to prevent hypoglycemia:
1. 🔎Monitor your blood glucose levels and symptoms (see above) before and after exercising to anticipate a hypoglycemic episode. If the activity lasts 60 minutes or more, take another reading midway through the session.
2. 🔍Monitor your blood glucose levels closely for up to 24 hours after the activity, especially if the activity was prolonged.
3. 🍬Always carry a supply of concentrated sugar, such as glucose tablets or a regular soft drink, in case of hypoglycemia.
Want more information on the role of exercise for diabetes? Leave a comment or message the page and let our Exercise Physiologists at @dnahealthgroup
help you out 🏃🏻♂️
Wherever you go, go with all your #heart
💖 - Confucius
Where has your 💕 taken you in the past? Where is it taking you now? Where will your 💕 take you tomorrow? Where ever you go, go with some love for yourself when you meet your own eyes in the mirrors in class today 😍
Thank you @ryanwheatley
for the beautiful photos 😘 @mayumipoco
Discipline.. It takes time to create this habit, especially when you have to do things you don't feel like doing.
There are definitely days where I'd rather not workout, days where I don't want to do weights, teach a class or eat healthy food.... But I do because I've create discipline in this area of my life.
It didn't happen overnight, but it did happen ..
#discipline #ageless #createanewyou #kickass #womenover40 #womenover50
Today is World Population Day! Come attend a class at Pat’s Gym and be part of a great community. Click on link for the schedule of our classes….. ⠀
Just to name a few (but definitely not all) 👆👆
Great post from @strengthforlifecampaign
listing just some of the areas resistance training has been shown to be beneficial.💪🏻
Strength is an integral part of everyday life (it's needed in everything from hanging the washing out to carrying shopping! 🍞) and should always form part of a holistic physical activity program. 💯
Want to know more about strength training? Let our Exercise Physiologists at DNA Health Group help you out and tailor an exercise plan that is right for you and your goals 🤗
BLOOD GLUCOSE and EXERCISE 🏃🏻♂️ The effect exercise has on your blood glucose may vary depending on how long you are active and many other factors. Physical activity can lower your blood glucose for up to 24 hours or more after your workout by making your body more sensitive to insulin. 👇 📚There are a few ways that exercise lowers blood glucose:
1. Insulin sensitivity is increased, so your muscle cells are better able to use any available insulin to take up glucose during and after activity.
2. When your muscles contract during activity, your cells are able to take up glucose and use it for energy whether insulin is available or not.
This is how exercise can help lower blood glucose in the short term. And when you are active on a regular basis, it can also lower your HbA1c. #goals
If you are just starting out with exericse, it is important you consult a health professional for safety and exercise advice prior to beginning. Exercise Physiologists can help you establish how your body responds to exercise and implement an appropriate action plan to achieve your goals 📋 We can help you monitor blood glucose prior, during and post exercise, help you understand these patterns and prevent your blood glucose from going too high or too low (hypoglycemia).
Want more information on how exercise can help you to manage your diabetes? Contact the @dnahealthgroup
page and let us tailor a physical activity plan that's right for you 🙋♂️🏃🏻♂️
•National Diabetes Week•
•Exercise is a great way to help regulate blood glucose levels and improve the efficiency of insulin. •It is an effective management strategy for both type 1 and type 2 diabetics and can help decrease the risk of diabetes related complications. •Make sure you see your doctor and allied health professional before starting your program.
#nationaldiabetesweek #diabetes #exercisephysiology #exerciseright