Brisbane Personal Training - Ashley Dapiran - Fitness and Weightloss Training

Exercise Tutorial: Side Plank

2011-08-29T12:04:00.000+10:00

The side plank is uses muscles we don't usually use that often. You will feel it in your shoulder, obliques, and serratus anterior muscle.

Side Plank

• Turn core muscles on, lying sideways on your left or right hip
• Lift up your body and balance with your forearm and your feet on the ground
• Hold core tight and raise arm to make more difficult. Hold for as long as possible
• Test yourself by doing it weekly, timing yourself. Try to beat your times until you can hold it for a minute both sides

Exercise Tutorial: Step Ups

2011-08-21T12:07:00.001+10:00

Today I want to introduce you to one of the exercises you can do at home or outdoors. Just find yourself a step and do as follows.

Step ups

• Start with both feet on the ground facing step.
• Step up first with left leg onto the step then right leg lifting it up,
raising your knee to 90 degrees at the top of the step.
• Then step down with the right leg first till both feet are on the ground again.
• Repeat now with right leg stepping up first and vice versa.

The Rise and Rise of the Bootcamp in Brisbane

2011-07-27T13:54:00.000+10:00

Did you know?
Group training or Bootcamp – call it what you will but one thing can't be denied: the rapid growth of group training in Brisbane. Over the past few years we have seen Bootcamps bobing up everywhere and getting more and more people attending.

Some do it for the social aspect, others for the team environment, other just because its an inexpensive fun way to work out with others. Whatever you do it for, it is a great way to get out there and get active. I think it is great for a community trying to find its way out of "one of the most overweight countries in the world" tag. Good on ya Brisbane!

So get down to your local park and join a bootcamp or group training session today!

For details on our local bootcamp visit www.ashleydapiran.com.

Kangaroo Point the Mecca of Training!

2011-06-23T12:27:00.000+10:00

Kangaroo Point the Mecca of Training!

If your from interstate or been living under a rock then you may not have heard of Kangaroo Point Park as the group training head quarters of Brisbane. The reasons for this are many the chin up bars, the KP stairs, the block stairs, the rotunda stairs, the open grasslands, the facilities including cafe, toilets and lots of water fountains, the ample parking and that's not to mention the breathtaking views of the Brisbane skyline.

Every night there seams to be a new group started up. It gives the park an exciting vibe with everyone there enjoying the fresh air working out together with the common goal of getting fit or fitter in some cases. No one goes to gyms anymore in fact most the big gyms are taking there bootcamps outdoors. Who can blame them who wants to be stuck in a stuffy gym when you can be at KP enjoying the great outdoors.

Join us at one of our weekly group training sessions at Kangaroo Point Park.

It is a 45 min session for $20 per person (or $15 when you purchase a 10-session package).

Monday – 5.30 PM
Tuesday – 5.30 PM
Thursday – 5.30 PM

Give me a call on 0402 267 269 to book it in or for any further questions.

Group Training at Kangaroo Point Park

2011-05-04T10:09:00.007+10:00

How about joining one of our open group training sessions at Kangaroo Point Park.

Monday
5.30 PM

Tuesday
5.30 PM

Thursday
5.30 PM

It is a 45 min session for $20 per person. Or get it for $15 if you buy a 10-session package upfront.

Give me a call on 0402 267 269 to book it in or for any further questions.

See you there!

A Playful Workout

2011-02-20T17:59:00.001+10:00

Last Thursday was games day in our KP Park group training session.

Everyone tried their hardest not to be caught while playing "Red Rover". After that, we split the group in two teams competing against each other. The teams had to run, skip and show their soccer skills. The loosing team had to do 10 exercises like burpees, push ups or plank - so everyone tried there hardest to win. The games helped new members to get to know each other. It was heaps of fun and a great workout too!

Come along to one of our open boot camps on Tuesday or Thursday 5.30pm. It is $20 per session or $15 if you purchase a 10 pack upfront. See you there.

In-between runs...

2011-01-27T10:00:00.019+10:00

Long time no speak. Twenty-eleven, can you believe it?... Have you been active so far? Not really? Well, there is nothing easier than that. Just get into your good old runners and hit the road/park/beach. To make your run a bit more interesting I have 3 in-between exercise for you.

Lunges

Lunges are a great exercise to strengthen most of the muscles in your legs. It involves balance and coordination. This is how it works: Stand up straight with your feet facing the front. Then make a bigggg step forward, bending your knees and lowering your body into a lunge-position (see image below). Make sure you keep the front knee at a 90 degree angle. Hold this position for one and then slowly push back up to your starting position. Repeat!

Squats

Love squats! Squats work your glutes, quads, hamstrings and calves all at once. Try it! Stand with your feet shoulder-width apart (feet facing straight ahead). Slowly lower your body, bending your knees towards the floor. Use your arms for balancing and keeping your back straight. Keep your knees behind your toes - make sure you don't go lower than 90 degrees (see image below)! Slowly go back up and start again.

Bar push ups

When you go for a run, you most likely come across a bench, bar or similar. Make a little stop to do some push ups. Check out our last article to read about how to do push-ups. Depending on how far away you stand from the bar/bench this exercise will be harder or easier. You decide!

Happy workout!

Tone your arms!

2010-11-28T19:09:00.000+10:00

Tone your arms to look great this summer.
Here are three exercises to help you do so:

Push-ups

Push-ups are a great exercise to tone up and strengthen your core. Lie chest-down with your hands next to your shoulders. Stand on your toes with your feet shoulder-width apart. Lift your head up so you looking forward. Now straighten your arms and push your body off the floor. Keep your back straight. Your body should be in one line. Pause for a moment and lower your body back down to almost touch the floor. Inhale as you go down and exhale on the way up.

Pull ups

All you need for a pull-up workout is a bar. Position yourself underneath the bar holding on to it. Your legs are straight and your hands grab the bar (see image below). Turn on your core, pretending your body is a plank of wood remaining straight through out the whole exercise. Now slowly pull yourself up as far as possible. Then slowly lower back down. Exhale when you pull up.

Dips

Find yourself a bench, chair or even table (make sure it is stable). Sit on the bench and place your hands next to your hips facing to front. Carefully move your body forward off the bench holding yourself up with your arms. Your feet can be either straight or bend (depending on your fitness level). Keep your back straight and look forward. Slowly lower your body down, bending your elbows to a 90 degree angle. Move back up slowly by straightening your arms. Repeat!

Happy workout!

How to get abs of steel?

2010-10-31T15:50:00.012+10:00

To flatten your stomach and even get a six pack you need to perform different kinds of exercises to strengthen all muscle groups in your abdominal area. Here are a few:

Sit-ups

You all know how it works... Sitting down with your legs bend 90 degrees, pull yourself toward your knees and down again. Keep your head and shoulders of the ground at all time. Your heels should stay on the floor and make sure your back is as straight as possible. Sit-ups work the upper part of your abdominal muscles.

Plank

Lift your body of the ground, resting on your elbows and toes. Keep your back straight and don't let your knees touch the ground. Hold as long as possible (at least 1 min!). Plank is the most important exercise if you want a flat stomach. Sit-ups will give you a six-pack (growing out your muscles), plank will draw your stomach in by activating your transversus abdominis (the muscle that acts as a corset by pulling your stomach in).

Leg Raises

Lie down on your back, hold on to a pole. Lift your legs up to a 90 degree angle and slowly lower them down until they almost touch the ground (don't tough it, though!), then lift them back up, and down again... Leg raises primarily work the lower abs.

Spider

Get down on your feet and hands (see picture below), then lift up your right arm and your left leg. Then change it to be the left arm and right leg, and again... Spider is a core exercise like the plank which also improves your balance.

Happy workout!

Kangaroo Point Park Group Training - Despite The Rain

2010-10-13T12:34:00.004+10:00

Despite rain "Team Tuesday powered through an exhausting boxing session punching their bodies in shape! Well done!

If you are interested in joining Team Tuesday contact Ashley for more information.

Do spoil your dinner – Don't spoil your waste line!

2010-09-20T12:10:00.000+10:00

Did you know this is good for you? - Part 9

Remember when your Mum said "Don't eat anything now you'll spoil your dinner!". What she should have been saying is: "Have a healthy snack now, boost and keep your metabolism going and have a smaller portion for dinner. This prevents your body from going into starvation mode and starts storing fat."

To understand this statement we have to go back in time. When we were cave men, we would go out hunt one animal which would last us for a couple of days. They might not eat for a week, so our body had to store fat in order to survive this starving period. Obviously we don't live like this anymore. We can go down to the super market at anytime and get food.

So what we have to do is trick our body by eating all the time so it never has to store fat. Eat every 2 hours having a small portions or a healthy snack. Your body actually uses a lot of energy to digest food which speeds up your metabolism and keeps your energy levels high.

My Advice: Sneak in the kitchen and get some apples! =)

Coffee - The Facts

2010-08-20T11:52:00.000+10:00

Did you know this is good for you? - Part 8

Wanna go for a coffee - Don't stress yourself out.
Most people kick-start their day with a cup of coffee in morning.
Coffee is known to contain some antioxidants and increase the metabolic rate (your ability
to break down food). But what about the bad sides? They are quite severe in fact!

When drinking anything containing caffeine (coffee, tea, energy drinks or certain foods) the level of the stress hormone cortisol increases dramatically. This can lead to anger, frustration, mood swings, sleep disturbance, anxiety and depression. After a long term overuse of caffeine your body enters a state of adrenal exhaustion. Your caffeine consumption has simply pushed your adrenal glands so much that they've burned out.

Caffeine can stay in your body for up to 18 hours but only gives you a short artificial high. Once this boost dies down, many people may reach for more coffee or something sugary to get another lift.

Read more about the effects of caffeine on your stress levels and your mojo and how to kick the caffeine habit in the article "The Hidden Link Between Stress, Aging and Caffeine" by Caroline MacDougall.

My Tip: Go easy on the coffee. Have some blue berries instead (for the antioxidants)!

Alcohol - What Does It Do To Your Body?

2010-07-23T07:23:00.000+10:00

Did you know this is good for you? - Part 7

This will be hard to hear for many of you, but...
Alcohol is really a poison to your body! If you are trying to loose weight or want to build muscle, stop ruining your efforts by ordering another drink.

Alcohol has many negative effects on muscle building not to mention whacking on a hiep of empty calories without filling you up. Often a night out boozing ends up with graving some greasy food. How many times did you stop by KFC, Pizza Hut or Mc Donalds on the way home? Even if you combine your beverage with a healthy meal instead of chips, your liver will be busy trying to process the alcohol which interferes with the absorption of many nutrients and vitamins.

My Tip: Have another think before you go down to the pub.

Fight the Cold with Olive Leaf & Garlic

2010-06-22T10:00:00.004+10:00

Did you know this is good for you? - Part 6

Olive Leaf Extract (Olea europaea)
We all know olive oil has great health benefits. The leaf of the olive tree are good too, though! Olive leaf extract is proven to have blood pressure lowering effects and apparently has almost double the antioxidant capacity than green tea extract and 400% higher than vitamin C. This is the product I use.
I have a spoon a day of olive leaf extract!

Garlic (Allium sativum)
Garlic does not only add flavor to your food, it is one of nature's strongest immune system boosters. It works as a antibiotic, digestive aid and libido enhancer. Note that like with all good foods, don't overuse it. Read more ...

My Tip: Add garlic as a standard ingredients for your meals. I tastes great!

Bridge to Brisbane 2010

2010-06-19T16:41:00.004+10:00

I just registered online for this years Bridge to Brisbane run on Sunday August 29th.

Come along and help raise funds for charity.

Not feeling in shape for it? Join me for a Personal Training session in Brisbane and we get you ready!

Broccoli - A Green Superfood

2010-05-24T20:27:00.000+10:00

Did you know this is good for you? - Part 5

Broccoli contains a high amount of vitamin C, folic acid, potassium and fiber. It also contains components that can help prevent hormone-related cancers, such as breast- and prostate cancer.

Also don't forget broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, kale, cabbage, brussels sprouts, and bok choy.

My Tips:
Spice up your broccoli with a nice sauce. Jamie Oliver shows you how. View recipe.

Water - Good for your skin, organs and joints

2010-05-11T07:19:00.000+10:00

Did you know this is good for you? - Part 4

Our bodies are made of 55% to 78% water depending on body size. It forms the basis of blood, muscles, lungs, etc. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes by products of the body's metabolism, and protects your joints and organs.

You should be drinking 1 to 3 litres of water per day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors. During a vigorous workout in hot weather you can loose a lot of fluids by sweating. For example tennis player Pat Rafter used to loose up to 1 litre an hour during a game.

Further key functions of water:

• Work as a moisturiser to improve the skin's texture and appearance.
• Reduce the risk of cystitis by keeping the bladder clear of bacteria.
• Aid digestion and prevent constipation.
» Read more...

My Tips:

Always have a glass of water on your desk or kitchen table and make use of public water fountains when you're out and about.

Good Fats and Bad Fats

2010-05-04T10:00:00.000+10:00

Did you know this is good for you? - Part 3

The low-fat diet is often misunderstood. Fats provide essential fatty acids, which are not made by the body and must be obtained from food. Fat is in fact the most concentrated source of energy available to the body. However, an excessive fat intake is a major factor contributing to obesity, high blood pressure, heart disease and certain types of cancer. There are good fats which promote our health positively and bad fats that harm us. The key is to replace bad fats with good fats in our diet.

GOOD FATS (Omega 3)

You find these types of fats in:

Nuts, including macadamia, walnuts, almonds
Flax seeds
Canola oil, olive oil, flax seed oil and coconut oil
Avocado
Oily fish like salmon, sardines and tuna
Soy products

BAD FATS

Most bad fats (saturated fats) are found in animal products. Trans fats (trans fatty acids) are found in many commercially prepared foods, butter & margarine, snacks, fried food such as French Fries and other fried foods prepared in restaurants and fast food franchises. Avoid them! They are the ones that cause health problems!

My Tips:

Use canola oil, olive oil, coconut oil or flax seed oil for cooking (avoid butter & margarine)
Minimize using commercially packaged foods which are high in trans fats (check the label)
In general minimize processed food - if it grows in trees or in the ground its usually good for you!
Avoid fried fast foods (french fries, donuts, cookies, chips)
Cut of visible fats and skin for your meat
Include fish like salmon or tuna in your diet
Eat foods that are naturally low in fat such as whole grains, fruits, and vegetables.

Salmon - Pink, Omega-3 and Protein

2010-04-27T10:07:00.000+10:00

Did you know this is good for you? - Part 2

Well, there must be a reason why the Grizzly bears love their salmon so much. Salmon is low in calories and saturated fat, but high in protein. Protein provides essential amino acids which are vital for growth and muscular development.

Salmon also contains a unique type of health-promoting fat, omega-3 essential fatty acids. These "essential" fatty acids were given their name when researchers found that they were necessary for normal growth. Our bodies do not create these essential fatty acids so we need to supplement our diets with foods like salmon that naturally provide these vital nutrients.

Benefits of Omega-3 fatty acids:
• Protect against heart disease
• Decrease the severity of joint pain
• Support the proper functioning of the brain and nervous system.

My Tip: Start incorporating ocean-farmed salmon into your regular meal plan. Check out these delicious & healthy salmon recipes.

Berries - Sweet, fresh and juicy

2010-04-20T06:00:00.011+10:00

Did you know this is good for you? - Part 1

There is a whole range of different berries: Strawberries, blueberries, loganberries, currants, gooseberries, raspberries, loganberries, bilberries... Berries are a good source of dietary fiber, minerals and are loaded with Vitamin C which we need for our immune system and for strong connective tissue.

Especially the purple berries: Blueberries, raspberries and blackberries are rich in antioxidants that can help prevent cancer and heart disease.
Antioxidants help neutralize harmful by-products called "free radicals" that can lead to age-related diseases.

Do you know these berries? Mix it up a bit and give them a go!
• Goji Berries - A chinese superfruit with antioxidants
• Acai Berries - Often used as a dietary supplement
• Bilberries - Associated with improvement of night vision

My Tip: I usually mix some berries in my brekky muesli or fruit smoothie. Get a pack of frozen berries if you can't afford the fresh ones.

Great Brisbane Bike Ride - Sun, 21st March

2010-03-14T11:39:00.005+10:00

Brisbane Bike Week - Great Brisbane Bike Ride

Sunday, the 21st of March

There is still time for you to be involved for 2010. Currently over 7000 people have entered into Bike Week activities.

The Great Brisbane Bike Ride (45km and 30km) 6.45am

The Great Brisbane Bike Ride (45km and 30km) go through the Clem7 tunnel. The 45km loop goes through the Clem7 tunnel, ICB and then links to the Brisbane River loop and back with a crossing at Indooroopilly including two rest stops along the way. The 30 “Morning Stretch” utilises the Eleanor Schonell Bridge to cross the river and includes one rest stop.Riders receive a t-shirt at the finish.
» more information |
» download map

The Goldcross Cycles Family Fun Ride (12km) 7.30am

The Goldcross Cycles Family Fun Ride (12km) is majority bikepaths around one of the city’s most scenic loops. Includes treats for the kids and giveaways for all. (please note this does not go through the Clem7 tunnel).
» more information |
» download map

Taste of the Tunnel (15km) 7.15m

On this ride you will experience the Clem7 Tunnel and ICB which on a regular day cyclists are not allowed on. The ride will then continue through Roma Street parklands cross the river at Kulipa Bridge and return to South Bank. Riders recieve a t-shirt at the finish.
» more information |
» download map

How to Register

Entries will be taken on the day for the Great Brisbane Bike Ride, Goldcross Cycles Family Fun Ride and Taste of the Tunnel. Registration opens at 5am at Cultural Forecourt South Bank (Sunday 21 March 2010).

Pricing

Great Brisbane Bike Ride 45km & 30km (prices post 3 March 2010)
• $50 Adult: Bicycle Queensland member
• $60 Adult: Non member
• $40 Child (up to 17 years)*
• $110 Family - up to 3 people (max 2 adults, extra child $20)
• Teams of 10 or more at BQ Member prices (Must enter through team Coordinator)

Taste of the Tunnel 15km
• $30 Adult: Bicycle Queensland member
• $40 Adult: Non member
• $20 Child (up to 17 years)*

Goldcross Cycles Family fun Ride 12km
• $10 - Family Fun Ride, adults or children

www.bq.org.au/bike-week/

Join Magda for a power walk in Brisbane

2010-03-08T14:10:00.000+10:00

Magda is coming to New Farm Park on Monday, the 15th March.
Meeting is at to 6:45 am and the walk begins 7am sharp.

To register online, find out more about the challenge and more details on how you could be in with a chance of winning $10,000, visit www.greatestweightlosschallenge.com.au

Find your 30 minutes of activity a day

2010-02-22T19:56:00.004+10:00

"Find your 30" is a great campaign from the Queensland Government tackling the obesity problem of Australians.

The website offers a big collection of recipes and great resources on being active and getting the motivation. Here are my favourites:

Come on! Join the 30 Club today! It's free! Register here and enjoy the benefits. www.your30.qld.gov.au

Kangaroo Point Park: New Training Location

2010-02-22T08:00:00.004+10:00

Green grass, stairs and the best view ever!

On Sunday the 24th January 2010, Queensland Premier Anna Bligh officially opened the new Kangaroo Point Park (view photos).

It's located at the intersection with River Terrace, next to the fierce Kangaroo Point stairs. Talking about stairs, the park has some "good" stairs itself. I have already chased my clients up "Jump, jump, jump!"

Come and see for yourself. Book a personal training session with me at the new Kangaroo Point Park!

QMG Corporate Training

2010-02-16T18:00:00.002+10:00

Team building the healthy way!

Since November 2009 Queensland Media Group have been doing weekly group training sessions with Ashley. This team building activity is free to all staff members and their partners.
The training is different every week, so team QMG never really know what to expect… circut training, running up and down the Kangaroo Point Stairs, games, weight or endurance training, or boxing.

Click here to view more photos on QMG's Facebook page:
http://www.facebook.com/album.php?aid=192065&id=36822595707&l=e26202574a

Call Ashley on 0402 267 269 or use our contact form for more information on corporate training.

Increasing obesity in Australian teenage girls

2009-11-06T19:18:00.003+10:00

The number of teenage girls becoming overweight or obese is alarmingly high and increasing more and more.

Why the girls?

Most girls become less active when reaching puberty years. Also puberty itself makes it hard for girls to keep their weight down. Beside physiological issues, overweight teenagers are likely to become overweight adults which brings them into risk of heart disease, diabetes and other obesity-related health issues.

What you can do as a parent?

There are a few things you can do to get your child healthy:

Talk about it the issue: A common worry is that talking about the issue will get girls to develop an eating disorder, but statistics show it is very unlikely. It's important to be supportive, listen and understand.
Do it together: It won't hurt to become a bit more active yourself. So try to find activities you both enjoy and set regular times for doing them.
Start slowly: It doesn't need to be the 12 weeks challenge super weight loss program. Take a slow approach which ensures you a steady and long lasting weight loss. People who put themselves under too much pressure, often give up very early.
Change your life style: Think of how you can change daily routines to create a more active life style for your child. Walk to school/shops/park, walk the dog, or go for a bike ride.
Healthy eating: Don't buy unhealthy food. If it's in the house, it will get eaten. Have a good breakfast. Pack a healthy lunch: Ensure to provide a variety of vegetables, fruit, no soft-drinks, etc.... Eat regularly and smaller size meals.
Get professional help: Get advice from a nutritionist and book a session with a personal trainer. For more information on group or personal training in the Brisbane CBD area, click here.

Help your children to help them self. They will thank you for it later. See the links below for more information and useful resources.

Resources and more information:

How do you measure up?

2009-10-20T20:11:00.004+10:00

You all have seen the commercials by now... The government started the "How do you measure up" campaign in 2006 with the aim to promote a healthy lifestyles under the Australian Better Health Initiative (ABHI). Since then they have produced a collection of resources and tips on how to get active and health eating.

Read about how to get active
Lean about the 7 golden rules for healthy eating habits
Download resources like Factsheets, tape measures, a 12-week planner, and more

CityCycle Brisbane

2009-09-21T19:00:00.001+10:00

CityCycle is an initiative from the Brisbane City Council that will allow people to pick up and drop off push bikes at stations throughout the Brisbane CBD. There will be 2000 bikes and 150 parking stations at Brisbane city, Fortitude Valley, Milton, New Farm, Newstead, South Brisbane, St Lucia, Toowong, and West End that will link with public transport.

» Article on the current state of the project
» Official CityCycle information site

You don't have to wait to 2010 to ride a bike, though. There are several bike hire places around the city e.g. Botanic Gardens and Kangaroo Point. Have a look at the Bikeway maps Brisbane for your next bike trip.

If would like more advice on bike tracks in Brisbane call me on 0402 267 269 or use my contact form.

Skinfold Measurements

2009-08-01T08:00:00.004+10:00

The skinfold test is widely regarded as the most precise bodyfat measurement method. Being far more accurate than the BMI or simply jumping on the scales. Hereby you pinch the skin at seven key points on the body and measure the fold with special skinfold calipers.

I do skinfold measurements with my clients on a regular basis. I use a special program to record the measurements which then creates graphs to show the progress of their training.

If you are interested in a skinfold test call me on 0402 267 269 or use my contact form.

The walk of life

2009-07-26T23:19:00.004+10:00

Why not go for a walk after work or on the weekend? Walking fires up your metabolism, improves your energy levels, strengthens the immune system and can prevent heart disease and type 2 diabetes. If you wanna get around quicker you can jump on your push bike.

There are a lot of bike and walking tracks in the Brisbane area. To check them out, click here for more information.

Aboriginal culture trails - Boondall Wetlands / Mt Coot-tha / Peace Park, Nashville
Brisbane River run - Roma Street / South Bank / City Botanic Gardens
CBD tree trail - plants & trees > find out historical details
RiverWalk - 20 kilometres of pathways, roads, bridges and riverside parks

If you are interested in a training session at a CBD walking track call me on 0402 267 269 or use my contact form.

Have you conquered the KP stairs yet?

2009-07-22T20:30:00.003+10:00

The Kangaroo Point stairs are located at the eastern end of the Kangaroo Point cliffs. 107 steps from bottom to top and it's gets harder at the top part - an very effective training spot for many different training types. Stairs work quadriceps and hamstring muscles and activate your cardio vascular system.

How to approach the stairs?
You can start by walking up and down the stairs. See how many you can do. Try to do more every week. Say to you can do two sets of stairs in the first week. Do three the next week. Then try to jog up the stairs or even run.

When to do it?
Try to include the stairs at least once a week in your exercise program and you will soon feel results. The more the better: if possible drop by after work and do a couple of runs.

The rules of the stairs
Give way to faster people and people who are going up the stairs as this is the hardest and main part of the workout.

If you are interested in a training session at the Kangaroo Point stairs call me on 0402 267 269 or use my contact form.

Calculate your Body Mass Index

2009-07-06T21:42:00.005+10:00

The Body Mass Index (BMI) is used to estimate the body fat percentage. It is defined as the individual's body weight divided by the square of his or her height.

BMI = Weight (Kg)/Height² (Metres²)

Use the calculator on the top right to calculate your BMI!

This measurement is not very accurate as it doesn't consider the age or properties of special groups as body builders, elderly people, pregnant women, children, or people with physical disabilities. However it is a useful tool to estimate a healthy body weight (BMI between 20 and 25).

Category	BMI range – kg/m²
Severely underweight	less than 16.5
Underweight	from 16.5 to 18.5
Normal	from 18.5 to 25
Overweight	from 25 to 30
Obese Class I	from 30 to 35
Obese Class II	from 35 to 40
Obese Class III	over 40

* BMI Classification. World Health Organization.

Find out more about the Body Mass Index on the Better Health Channel Website, www.betterhealth.vic.gov.au.

Become who you want to be today!

2009-05-07T08:12:00.003+10:00

Wanna get some fresh air and become healthy and fit at the same time?
Burn calories, catch some sun, build up muscles and strengthen your immune system. Come and join me for a fun training session including circuit training, endurance exercise and games in local parks, walking paths and bike tracks around the CBD Brisbane.

Call Ashley on 0402 267 269 or use my contact form.

Brisbane Personal Training - Ashley Dapiran - Fitness and Weightloss Training

Exercise Tutorial: Side Plank

The side plank is uses muscles we don't usually use that often. You will feel it in your shoulder, obliques, and serratus anterior muscle.

Side Plank

Exercise Tutorial: Step Ups

Today I want to introduce you to one of the exercises you can do at home or outdoors. Just find yourself a step and do as follows.

Step ups

The Rise and Rise of the Bootcamp in Brisbane

Kangaroo Point the Mecca of Training!

Kangaroo Point the Mecca of Training!

Group Training at Kangaroo Point Park

How about joining one of our open group training sessions at Kangaroo Point Park.

See you there!

A Playful Workout

Last Thursday was games day in our KP Park group training session.

In-between runs...

Long time no speak. Twenty-eleven, can you believe it?... Have you been active so far? Not really? Well, there is nothing easier than that. Just get into your good old runners and hit the road/park/beach. To make your run a bit more interesting I have 3 in-between exercise for you.

Lunges

Squats

Bar push ups

Happy workout!

Tone your arms!

Tone your arms to look great this summer. Here are three exercises to help you do so:

Push-ups

Pull ups

Dips

Happy workout!

How to get abs of steel?

To flatten your stomach and even get a six pack you need to perform different kinds of exercises to strengthen all muscle groups in your abdominal area. Here are a few:

Sit-ups

Plank

Leg Raises

Spider

Happy workout!

Kangaroo Point Park Group Training - Despite The Rain

Do spoil your dinner – Don't spoil your waste line!

Did you know this is good for you? - Part 9

Coffee - The Facts

Did you know this is good for you? - Part 8

Alcohol - What Does It Do To Your Body?

Did you know this is good for you? - Part 7

Fight the Cold with Olive Leaf & Garlic

Did you know this is good for you? - Part 6

Bridge to Brisbane 2010

Broccoli - A Green Superfood

Did you know this is good for you? - Part 5

Water - Good for your skin, organs and joints

Did you know this is good for you? - Part 4

Further key functions of water:

My Tips:

Good Fats and Bad Fats

Did you know this is good for you? - Part 3

GOOD FATS (Omega 3)

BAD FATS

My Tips:

Salmon - Pink, Omega-3 and Protein

Did you know this is good for you? - Part 2

Berries - Sweet, fresh and juicy

Did you know this is good for you? - Part 1

Great Brisbane Bike Ride - Sun, 21st March

Brisbane Bike Week - Great Brisbane Bike Ride

Sunday, the 21st of March

The Great Brisbane Bike Ride (45km and 30km) 6.45am

The Goldcross Cycles Family Fun Ride (12km) 7.30am

Taste of the Tunnel (15km) 7.15m

How to Register

Pricing

www.bq.org.au/bike-week/

Join Magda for a power walk in Brisbane

Find your 30 minutes of activity a day

"Find your 30" is a great campaign from the Queensland Government tackling the obesity problem of Australians.

Kangaroo Point Park: New Training Location

Green grass, stairs and the best view ever!

QMG Corporate Training

Team building the healthy way!

Increasing obesity in Australian teenage girls

Why the girls?

What you can do as a parent?

Resources and more information:

How do you measure up?

Tone your arms to look great this summer.
Here are three exercises to help you do so:

BMI = Weight (Kg)/Height² (Metres²)