Core Conditioning
There is a lot of talk about core conditioning these days, but who really knows what is? Many believe that training your core muscles revolve solely around the abdominal region. In fact, the ‘core’ actually involves muscles from the back, abdominals, buttock and legs. These are the muscles that are responsible for stabilizing the spine, pelvis and shoulder and provide a strong foundation for movement through the body.  They help control movements, transfer energy, shift body weight and move in any direction. To be fully effective any core conditioning program should involve all muscle groups.

Core  Muscles:

• Rectus Abdominis- the muscle often referred to as the 6 pack.
• Internal and External Obliques-run down the side and front of the abdomen.
• Transverse Abdominis-the deepest of Abs muscles is found under the obliques and wraps around the spine for protection and stability.
• Erector spinae- three muscles that run along the length of the spine.
• Mulfitidus- responsible for rotating the spine. Located in between vertebrae.
• Hip Flexors- a group of muscles that are situated in front of the hip and upper thigh.
• Gluteus, Hamstring group and piriformis- found at the back of the hip and upper thigh.
• Hip Adductors- on the inside of the thigh.

Benefits Of Core Training
Strong Core Reduces Back Pain
Abdominal muscles get alot of credit when it comes to protecting the back when they only make up a small part of the ‘Core’. Lower back pain quite often comes from an imbalance of muscle. If the front of the torso is strong and the back is weak then the weight and force distribution of movements will be ineffective. The abdominal region can also be a neglected part of a workout so it is important to include abdominal exercises in every program.
Athletic Performance
All powerful movement flows from the centre of the body to the extremities. To make these movements as fast, accurate and powerful as possible the core of the body needs to working at its full potential. Because energy and force production and distributing are important factors in athletic success, core strength training should be an integral part of any athletes training plan.
How to train your core

Equipment - Some equipment that can be used;

• Medicine Balls
• Kettlebells
• Stability Balls
• Balance Products ie; Bosu Ball, balance boards, wobble boards.

No Equipment Exercise

• Abdominal bracing is the main technique used during Core training and is used primarily to recruit the Transverse Abdominis. This is done by drawing your belly button in toward your spine while maintaining steady breathing.
• Plank Exercises; these are performed by holding your body in a full push up position for timed periods. You can be on your hands or elbows or turn on your side and extend a palm to the ceiling.
• V-sits. Lie on your back with your hands above your head. Contract your abs and lift your feet and torso off the ground, hands touch toes.
• Push ups; lie on stomach, hands underneath shoulders. Push up with knees remaining on the floor or knees off to lengthen the full body.
• Hip Lifts; these are done on your back, knees up, feet on floor. Lift hips toward ceiling contracting the glutes.
• Lunges- these can be done stepping to the front or side or held in position.
• Back Extensions- done by lying over a stability ball on your stomach with your feet against the wall. Hold your hands beside your head and lift your torso up off the ball.
• Swimming.

So the next time your training why not include some core activities. They will support you during your strength training, help improve flexibility and assist you in everyday activity. Good luck.
Kelly Whitley
Personal Trainer, Xtrafit.    

Insulin Resistance and How to Fix It
Insulin is a hormone that plays a major role in weight loss and muscle building. It is responsible for regulating the blood glucose level which in turn determines levels of fat storage. Insulin causes the uptake of blood glucose (sugar) by the majority of bodily cells. It has an anabolic effect which primarily means ‘tissue building’. Insulin is indifferent to which type of tissue it helps build so it is anabolic to fat and muscle. When you digest and absorb carbohydrates, the blood sugar level rises. The pancreas then releases insulin which directs the glucose to the cells of the body to be used as energy. If there is too much glucose present, the excess is converted and stored as fat.  This conversion and storage of sugar to fat can happen as soon as 2 to 3 hours after eating high carbohydrate foods. The more overweight you become the stronger the resistance to insulin becomes. This happens due to a rise in a hormone called Cortisol which is created by excess fat (adipose tissue). Cortisol effectively ‘closes the door’ to excess blood glucose so it cannot be utilized by the muscle cells for energy production and rebuilding, and therefore is stored as fat. It is also true that the more you eat high carbohydrate foods, the more you will crave them. Every time you give in to those terrible afternoon cravings for coffee and a biscuit or some chocolate to get you through to dinner, you are setting yourself to do the same the following day.

So how do we escape this horrible cycle? Low Glycemic Foods can be an effective tool in swapping over to a healthy way of eating, staying fuller for longer and getting rid of the afternoon cravings.

The Gycemic Index is a ranking of foods from 1-100 according to the extent they raise the blood sugar level. The lower the number, the lower the blood sugar level will rise, the less insulin will be released. Low GI foods are slow to digest and absorb therefore only produce a gradual rise in blood sugar level and insulin. They also delay hunger, suppress appetite and reduce insulin levels and resistance.

If you are considering taking on a low GI diet, try swapping one thing for another rather than a complete diet overhaul which quiet often doesn’t work.

• Eat breakfast cereals based on oats, barley and bran.
• Use breads with whole grains, stone ground flours or sourdough.
• Swap white potato for sweet potato.
• Cook with Basmati or Doongara rices.
• Include pasta, noodles and quinoa.
• Eat plenty of salad vegetables with a vinaigrette dressing.

Here are some Low GI Recipes for you to test out and see if a low GI way of eating would suit you.
Kelly Whitley
Personal Trainer, Xtrafit  Scone

LAMB WITH KUMARA MASH (sweet potato)

INGREDIENTS – SERVES 4
750g sweet potato , peeled and cut into2cm pieces
1t reduced fat spread
2T warm low fat milk
2t olive oil
1 brown onion, cut into thin wedges
250g zucchini, cut into 2cm cubes
250g yellow squash, quartered
250g punnet cherry tomatoes, halved
4 trim lamb steaks

METHOD
Put sweet potato into a microwave safe dish. Cover and cook on HIGH power for 10 minutes or until tender. Drain then add spread and milk, mash ingredients together and season to taste.
Heat half the oil in a frypan over a medium heat. Add onion, squash and zucchini. Cook, tossing for 7mins. Add tomato, cook tossing for 3mins.
Preheat chargrill on a medium to high heat. Brush lamb with remaining oil. Season with pepper, cook for 3 min each side then rest for 5 min.
Serve with mash and veg. ENJOY !

PEARS WITH HOT CHOCOLATE SAUCE                                    

INGREDIENTS – SERVES 4
4 brown pears, peeled
2 cups unsweetened low GI apple juice
1t vanilla essence
1/3c choc-hazelnut spread
1/3 reduced fat milk
2T roughly chopped roast hazelnuts

METHOD
Place pears in a large saucepan. Add apple juice, 2cups of water and vanilla. Bring to the boil over a medium to high heat. Reduce heat to low. Simmer for 10min or until pears are heated through.
Place hazelnut spread and milk in a saucepan over a low heat. Stir until mixture is smooth and heated though.
Serve pears in bowls drizzled with the sauce with the nuts sprinkled over the top. YUM !

Recipes - Superfoodideas.com.au

Booze and the Bulge
The media of today provides us with many opinions on the links between alcohol and health. Some say that a glass a day helps protect against heart disease and cancer. It has also been said that binge drinking results in excess fat being stored around the waist which increases the risk of heart disease and diabetes. So, what are we to make of these conflicting ideas? A survey that was conducted in the UK over a five year period had some interesting results. The group tested was made up of 8,000 middle aged men who answered questions about their weight and alcohol consumption. The findings showed that men who drank heavily gained weight. Stable and new heavy drinkers gained the most weight. Men who cut back on their drinking lost weight.

When it comes to alcohol the key is moderation. If you are going to drink try to keep a count of how many you've had, avoid getting into 'shouts' and have a glass of water in between.

Good Luck !
(Reference:Am.J.Clin.Nutr.,77:1312-1317,2003. Fitness RX Sept 2003)

Meal Replacements
When it comes to weight loss there is a lot to think about. How much of this and that, none of something and more of something else. Many women have trouble keeping track of the number of calories they consume. To help combat this part of your weight loss plan why not consider meal replacement drinks.

A healthy, effective and relatively painless way to lose those extra kilos is exercise 60 minutes every day and drink a liquid meal 3 nights a week. At other times eat meals high in fruits, vegetables, lean meats and whole grains. Cut down on foods high in sugar and fat.

It is important to remember that meal replacements should be seen as an
addition to a healthy lifestyle. Meal Replacements alone may not offer a long term solution to your weight reduction.
(Reference:Functional Food Nutraceuticals. Fitness RX Dec 2004)

Excess Fat, Why?
Many thousands of years ago, humans were nomadic. This means we used to travel around the land, hunting and gathering and eating when we could. Starvation was often a problem for our ancestors. In today's society of convenience and refrigeration, we are lucky, or unlucky enough, to have food at our finger tips. Our bodies have evolved in many ways but our need to store fat is lingering on. The excess calories that we ingest are no longer used to fuel our bodies while we hunt down our next meal or sustain us for long periods of time.

The humans of today store excess fat due to an uneven balance of calorie intake and energy expenditure. When we take in calories and don't use some of them being active, ourbodies store them. Our bodies don't become fat from just eating to much fat, too much sugar the problem. Eating a diet which is low in sugar and high in carbohydrates that are absorbed slowly ie. Low GI foods, is a proven way of lowing your calorie intake and helping people lose weight.

Examples of Low GI foods include;

• Rolled Oats
• Milk
• Mixed Grain Breads
• Spaghetti
• Sweet Potato
• Fruit Bread
• Beans and Pulses
• Apples
• Pears
  

By incorporating these foods and eating small, sensible meals 5 or 6 times a day, you will be on the way to a healthier you.