Last year we ran a 12 week program, The Biggest Evolver 2011, and Peter Gibbs came second. Peter did however go through a big transformation losing over 16 kg in 12 weeks.
More info at www.evolvehealth.com.au/petergibbs/
West Perth Personal Trainer, Geri, is missed by her clients
September 11, 2012 by
Our star female trainer Geri has gone back home to Scotland for 7 weeks to get married. Just to let her know that her West Perth Personal Training clients miss her here they are with the message “Enjoy every minute back home since time will go fast and best of luck with the wedding!”. Picking up the shortfall is Devon, our star male trainer.
Evolve Outdoor – Group Personal Training West Perth
April 2, 2012 by
Just found some photos of our last boxing session of 2011.
Lance Spice featured in the Western Outlook
October 11, 2011 by
Congratulations to Lance Spice for his feature story in the the Western Outlook, Leighton Contractors quarterly magazine, at the start of his health and fitness journey with Evolve Health. Lance started his training and diet plan on 5th September and has lost pretty close to 10 kg so far, more to come.
Sleep for hormonal balance
June 6, 2011 by
Regular quality sleep is crucial to you achieving your health and wellness vision. A consistent lack of sleep has the following effects on the hormone balance within your body: Ghrelin increases, Leptin decreases, Cortisol increases and Human Growth hormone decreases.
Ghrelin and Leptin are very important hormones that help us to lose weight. Ghrelin is responsible for feelings of hunger and Leptin tells the brain when it’s time to stop eating. When you’re sleep deprived the result is an increased craving for food and not feeling full.
Consistently high levels of Cortisol, also known as the stress hormone, causes your body to think it needs to store more energy due to being in a constant “stressful” environment. This means that by eating the same diet but sleeping less will cause you to store more body fat.
Human Growth hormone helps our body with tissue repair and growth. Decreased levels of HGH prevent you from responding to training, diminished results and potentially leading to injury and overtraining.
Sleep deprivation also leads to slowed glucose metabolisation. Glucose and glycogen (stored glucose) are the main sources of energy for physical activity and exercise. Those who are sleep deprived experience slower storage of glycogen and hence performance during training suffers.
So how much sleep do we need? Everyone is different. How much sleep do you get each night when on vacation? This is probably a good guide, but generally 7-9 hours per night.
Weights or cardio?
June 2, 2011 by
Here is a great article written by Matt O’Neill, Dietician and partner to Evolve Health:
I get asked this all the time… what’s the best exercise for weights loss? Here are my three answers:
1. The best exercise is the one you do regularly
If you just can’t come at pumping iron but you love a run, then aerobic exercise is the best exercise for you.
Every time you move, you are burning calories. As you build your fitness, cardiovascular exercise gets easier so you can move faster and burn even more calories.
2. If you’ve got time for only one exercise session a week, combine weights and cardio
If you manage to do an aerobic exercise session like running just once a week, you’ll get your heart fit and burn calories while you move. However, due to your limited activity routine you’ll miss out on opportunties to strengthen muscles and potentially grow them.
Add a few step-ups, squats, push-ups and lunges to the end of your cardio workout. These targeted exercises will help tone muscles and create a better shape.
3. If you exercise more than once a week, make one or more sessions a resistance training workout
I’ve saved my best answer until last. A combined weekly routine of cardio and weight training is the best for weight loss. The aerobic exercise chews through calories and the resistance workouts build metabolically active muscle.
When you’ve got more muscle you automatically burn more calories every minute of every day. You’ll achieve breakthrough results when you combine both kinds of exercise.
It’s weights and cardio! If you still find it a challenge to start a resistance training routine, engage a Personal Trainer to show you how to do exercises safely and get the most out of the effort you put in.
Thanks Matt, great article. I second everything you have outlined.
