Hi.

Welcome to another e-newsletter from Elevate.

I'd firstly like to thank everyone for their feedback on last month's topic. It seems a
lot of people out there needed to "get there head right first". For those of you who
missed the last issue or have recently subscribed, we talked about the importance of starting each day with the correct mindset. Positive Brainwave's are essential to being proactive, productive and performing at our best in all areas of our lives.

In this issue it's all about "Motion". People are constantly asking me questions like, "how much exercise do I need to do each week?", "how long do I need to exercise for?" and "what type of exercise uses the most energy?" In this issue I will give you some usable tips and tools that will help answer these questions and more.

We all know that we need to exercise to increase or maintain our health and well being. Even though we know this, a large percentage of the population don't create enough "Motion". We use all kinds of excuses including work, family and time to avoid exercise or simply being active. However, we can easily be more active by walking or cycling to work, making family leisure activities more active, and locking out time in our diaries to exercise. The fact is, in this day and age we are all busy and need to be efficient in all areas of our lives, including exercise.

Frequency

There is no golden rule when it comes to frequency of movement. I believe it is
important to be active every day. Consistency is the key to maintaining our health. Most of us have had a health kick at one point or another where we perform large amounts of exercise. Most of us have also only been able to maintain this high level of activity for a short time. It is easy to see that while we may get results quickly, we will often lose them just as fast once the activity is backed off.

You need to exercise at a level of frequency that you can maintain. Make exercising part of your daily routine. Work it into your daily routine. Your results may come a little slower, however this consistency will bring consistent results.

Time

The length of time we need to move directly reflects the intensity we move at.
Generally if our intensity is low we can move for a much greater time than if we are working at a high intensity. For example, we may be able to walk at a moderate pace for 1-2 hours. If we were to sprint however, chances are we would only last for a minute or two. We have three main options:

Long Time = Low Intensity
Moderate time = Medium Intensity
Short time = High Intensity

After working in this industry for many years I have come to realise that "Time" is the most common reason for not exercising. So if you are time poor, make your
workouts shorter and more intense. When doing cardio activity like running use
"intervals". For example, try jogging for 3 minutes, running for 2 minutes, sprinting for 1 minute then walking for 2 minutes. By working in intervals your overall heart rate will be higher than if you were to work at a consistent pace. This way you can exercise for less time and achieve the same or better result.

Type

The type of activity we perform needs to be varied. Our bodies adapt to what we do. So, mix up your routine. Not only will you will achieve your goals quicker, variation in activity will also keep exercise interesting and keep you consistent. If you're a gym member get out of your Wednesday 7pm pump class and try a new class. If you love pumping iron, try mixing up the number of sets and reps you perform to "shock" those biceps. If you just can't find the time during the week make your leisure activities more active. Get some mates together for a game of touch footy, take the family cycling in the local park. My personal favourite involves going for a run with "the boy's" in the soft sand at Bondi or a road run to the next beach, followed by a nice long breaky.

Motion Summary

Motion needs to be a part of all of our lives. By using frequency, time and type we can integrate motion into any lifestyle. Find what works for you. Most of all make it enjoyable. If you enjoy what you're doing it won't be a chore, you are more likely to stick to it and more likely to get the results you're after.

Want help?

Motion is just one of the areas in achieving total life performance.
At Elevate we can help you achieve your goals. In fact we are obsessed with it.

So what are you waiting for? Email or call us directly on 0410 589 543 to get your health and fitness on track today.

Until next time,

Daniel Carlin.

Special offer - Complimentary Performance and Health Session

As valued friends of Elevate
we are giving away ten complimentary
Performance and Health Sessions this month to the
first ten people to contact us.

So please be quick to avoid dissapointment. Contact us via email or phone.

(conditions apply, offer excludes existing clients)

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A coach will hold you accountable and kick you in the butt if need be. If you
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