Trainers Tips – from Vision Personal Training Lane Cove

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Did you know that some Personal Trainers aren’t all about GO GO GO! They actually encourage you to look after yourself in non-exercising ways too. Vision Personal Training Lane Cove share with us a couple of tips to help you look and feel good inside and out.

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Trainers Tips from Vision PT Lane Cove

1. There is no substitute for great sleep

The research is clear on this. No supplement. No food. No tricks. There are no shortcuts to great sleep. Great sleep is essential for physical and cognitive performance. That means your success in the gym and in your sport….

So, what is great sleep? To me great sleep is based on 3 factors:

1. You go to bed before 11pm, ideally 10pm, and fall asleep in less than 5 minutes
2. You sleep through the night without any interruptions
3. You wake up by yourself – that means without an alarm – fresh and ready for the day between 6 and 8am

Listen to One Hour of Johann Sebastian Bach at night. Why?
Music affects the brain’s organization, abilities and neurochemistry, through its melody, rhythm and frequency.
Classical Music raises the level of the neurotransmitters Serotonin and GABA in your brain and peripheral nervous system. Serotonin is involved in the transmission of nerve impulses that are responsible for relaxation and well-being. GABA is the major inhibitory neurotransmitter in the body, especially for reducing muscle tone and responsible for brain balance and creativity.
Especially the Classical music from the Baroque period with a 60 beats per minute beat pattern, affects the amplitude and frequency of brain waves, in a very calming way.

2. Sugar

Recently, a Show titled ‘Is sugar the new fat?’ aired on SBS (we highly recommend you watch it). It was shocking to learn the full extent of how much sugar we are consuming day to day without even realising it! Things that you thought were healthy and that are advertised as healthy are certainly not.

In the 70’s the food industry bought out low fat foods thinking that this was the reason people were putting on the kg’s, but when something is taken out of food it must be replaced. So they replaced it with sugar, a sweeter and cheaper alternative. It took the world by storm and everyone was buying low fat everything, including low fat cereals and drinks!

People thinking they were making smart healthy choices for them and their families were in fact doing the complete opposite. Since then sugar related health issues and deaths have risen enormously making Type 2 Diabetes the fastest growing chronic condition and in 2013 caused 5.1 million deaths globally.

With 1 in 11 adults having diabetes and 280 Australians developing it every day this is something that must and needs to be addressed. Unfortunately without the government stepping in to regulate the food companies the amount of sugar put into our food will not decrease, but that doesn’t mean we cannot make better choices for ourselves.


– Stop buying low fat foods including milk, yogurts, butter and cheeses

– Fruit juices and drinks ( Yes even freshly squeezed orange juice holds 10 teaspoons of sugar per serve! daily recommended amount per day is 7 teaspoons )

– Be aware of advertising hacks and learn to read the food labels properly ( come along to one of our vision shopping tours)

– Cereal is one of the worst foods for added sugar per serve due to dried fruits. Go for ones that have no fruit in them and add your own fresh berries.

– Eat more fresh produce. Yes fruit still holds fructose and it is still something you don’t want to over consume but also gives many other benefits like vitamins and antioxidants that normal sugar does not.

– Work it out yourself! unsure how many teaspoons of sugar are in a serving? divide the amount of sugar on the label by 4 and it will give you the teaspoon amount. eg 44g of sugar = 11 teaspoons

By doing these small simple steps you will reduce the amount of sugar you and your family are consuming daily and lowering the risk of the diabetes epidemic.

Book you free consultation with Vision Personal Training today – details here.

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