Check out the latest health and fitness products on the market and its being held at Darling Harbour Convention centre
- Fitness and the fashion industry are similar in that products and ideas can change quite quickly so its well worth a look to see whats new and a great way to get motivated with so many healthy bodies on display !

Dean Piazza

The new look Australian Fitness & Health Expo will descend on Darling Harbour for three days, 30 April – 2 May 2010.
Taking place at the Sydney Convention and Exhibition Centre, the Australian Fitness & Health Expo (previously the Australian Fitness Expo) will provide access to around 300 exhibitors showcasing the latest in fitness and training equipment, nutrition and supplements, apparel, music and training aids, business solutions and more...

http://www.fitnessexpo.com.au

Comment From Online Personal Trainer Dean Piazza

This is the first in depth study I have seen on exercise and Aging Bodies so it just confirms what we already know but its backed up with scientific research which makes it that much more important.
Its a great read and if you need motivation to exercise and move more as you get older then this article is what you need to read !

Dean Piazza

====================================================================================

We all know that exercise is good for you. Staying physically active helps keep your heart healthy and your muscles strong, and in cancer patients it has even been shown to ward off relapse. Now a series of independently conducted studies on the effects of exercise in healthy older adults, published on Monday in the Archives of Internal Medicine, confirms that logging time at the gym not only helps maintain good health but may even prevent the onset of chronic diseases, such as heart disease, osteoarthritis and dementia

We overeat because we Regard Food as our Friend ...

We can stop by Finding Better Friends.

People regard food as a friend but we need to find better friends !

Its easy for me to tell you to stop eating junk food but its not that simple to adhere to.

Resisting in this fashion only increases the cravings so you need to think about this saying before you eat it:

'' its not real food, it wont satisfy me and will make me feel disgusting''

It will take a week or so for this pattern of thinking to set in but once you master it it will
make it easy for you to ignore junk food and have the strength the make the right food choices.

Try it and let me know your results as would love to hear your feedback.

If you have any questions on the above email me @ dean@getfit.com.au

Dean Piazza
Your Online Personal Trainer
and Weight Loss Coach

comment from online personal trainer dean piazza:

This is a good article so i had to include it here !
Eating out for breakfast can be healthy but you have to be careful !

Tip :Dont eat more than you would usually eat at home . Most people who eat out for breakfast tend to eat alot more than they usually would at home and the extra calories are stored as added weight.

Dean Piazza
www.getfit.com.au

*********************************************************************************

Think that order of eggs and orange juice you enjoy at your local cafe is a healthy choice?

Think again.

Experts warn that those who ditch the classic wheat cereal and milk in favour of a restaurant breakfast could be consuming the equivalent of a high-fat, high-sugar junk food meal.

Whether it is grabbing a bacon-and-egg roll on the way to work or scheduling catch-ups over Sunday brunch, nutritionists agree that dining out for breakfast may be contributing to rising obesity levels.

Comment from Dean Piazza your online personal trainer @ www.getfit.com.au

Its easy to put on weight without even realising it especially if you always wear loose fitting clothes.
There are 2 types of fat , fat that is stored externally on the body and fat which is stored internally on the body,
(especially around the organs which is the most dangerous type of fat.)
With most people as you put on weight it will be a combination of external and internal fat building up on the body slowly over time.

An easy way to monitor your weight gain without stepping on the scales is to regularly wear jeans or tight fitting tops as this allows you to monitor your body shape in real time - if the clothes feel tighter it can set off alarm bells to
eat better and exercise more and it gives you subtle reminders that you cant slacken off !

The article below makes you realise reducing your body fat is not just about losing weight and looking good, its also about staying healthy ,staying alive and warding off chronic disease.

dean piazza
www.getfit.com.au

Even skinny people may be carrying a mother lode of toxic fat, writes Lissa Christopher.

Haven't been getting much exercise lately? Thickening around the waist? Need a fright to get you moving more and eating better? Then look no further than visceral fat, an extremely common if lesser-known type of body fat that builds up inside the abdomen and grows around your vital organs, much like a strangler fig. It's highly chemically active - about 10 times more toxic than the pinchable, under-the-skin fat that interferes with the fit of your jeans - and it's linked to a growing list of chronic diseases.

The quickest, simplest way to check if you're carrying too much visceral fat is to look down. Do you have a bit of a belly? Are you carrying a lot more fat in your upper than your lower body? If so, then it is very likely you are also carrying too much visceral fat.

Comment from personal trainer Dean Piazza:

This is a great article to point out some myths that exist in the weight loss industry. Losing weight and getting fit requires discipline and consistency with exercise , and reducing your intake of foods which are highly processed and high in sugar. Its a combination of Eating less and moving more, and getting into a good routine so a healthy lifestyle becomes second nature !!

Dean Piazza
www.getfit.com.au

Australian scientists Garry Egger and Sam Egger separate truth from fiction in the quest for weight loss.

There is a great deal of misunderstanding about weight loss, which extends well beyond the public to health professionals. On one level, that is hardly surprising because the evidence can be very unclear. The science of health behaviour – including nutrition, exercise, sleep and weight management – is generally less developed than research relating to other medical questions. Unvetted ”expert” claims abound.

Commercial sponsors of weight-loss diets make loud proclamations for the superiority of their product but lifetime adherence to a restrictive diet – which is necessary to keep off weight once it is lost – is unrealistic for most people.

We assessed the best available evidence on weight loss and maintenance and used this to compile a 20-statement survey – with true or false responses – which we then gave to two groups of people: 173 GPs and 129 truck drivers and tradesmen.

We found doctors were almost as confused as truckies and tradies. The doctors disagreed with most of the supporting evidence on 40 per cent of our questions, the others on 49 per cent.

The statements below attracted the most incorrect answers, with our summary of evidence for and against them.

It seems doctors could benefit from more education and training in this area, and much more research into these questions is required, to confirm or challenge the accuracy of so-called ”facts” on which weight-loss advice is based.

Fruit juice is about as fattening as beer – TRUE

In terms of kilojoule content, equivalent servings of fruit juice and beer are similar. But as alcohol cannot be stored in the body, and is never directly converted to fat, any fattening effect of alcohol is dependent on other factors, particularly accompanying energy intake. So the often-quoted ”beer belly” is really more of a ”beer plus food and drink” belly. Fruit juice is as potentially fattening as beer in equivalent amounts.

Humans need eight glasses of water a day – FALSE

The physiologist Heinz Valtin tried to track the basis of this belief, which he claims may be responsible for the excessive intake of high-calorie fluids in the modern diet.

Valtin showed a person’s fluid needs depended on age, gender, activity level and state of health – as well as the weather – and varied from 500 millilitres (about three glasses) to four litres (24 glasses) a day. Despite the popularity of the eight glasses ”rule”, international guidelines on fluid intake, now under development, suggest it is arbitrary and meaningless.

Dairy products can help weight loss – TRUE

The accuracy of this statement remains controversial. Because of the fat content of most natural dairy products, a common belief exists that all dairy products cause weight gain. But recent research – both across communities and in dietary experiments with individuals – suggests eating low-fat dairy is linked to weight loss.

There are indications that certain dairy ingredients, such as whey protein, and combinations of ingredients, such as protein and calcium, can increase feelings of fullness, and increase the calories lost in the faeces – both of which may assist weight loss.

Chocolate is healthy provided it is dark – FALSE

There has been more than a decade of research on the health benefits of dark chocolate since the antioxidant effects of cocoa were discovered. Cocoa is high in bitter-tasting flavinoids, which are the prime source of such antioxidants but which many chocolate manufacturers extract to improve taste.

However, there are no labelling requirements to inform the consumer of this. Sugar, which can lessen the benefits of cocoa, is also often added to improve palatability. Hence, while genuine dark chocolate has health benefits, chocolate that is simply labelled ”dark” does not necessarily have these benefits.

Exercise is better than dieting for weight loss – FALSE

It is easier to reduce energy intake by a given amount than to increase energy expenditure by the same amount. Reducing intake by 1000 calories a day, for example, is the equivalent of walking an extra 15 kilometres daily. For this reason, dieting is more likely to be successful in the early stages of a weight-loss program. But exercise is important in weight loss and it may be more important than dieting in the maintenance stage, after effective weight loss. And both psychological and physiological factors must be considered, in which case neither exercise nor dieting is better than the other.

A low-protein diet is best for weight loss – FALSE

The success of a weight-loss diet depends mainly on the total calories. Specific nutrients generally make little difference but some have advantages. Protein can increase the sensation of fullness, particularly in comparison to sugary, starchy carbohydrate foods. In the context of the modern high-calorie diet, a reasonable intake of protein is likely to be better for weight loss than a low-protein diet.

The present protein intake of about 13 to 15 per cent of total energy is well below the estimated 25 to 30 per cent often proposed for weight loss and a healthy diet.

Fat people don’t get more hungry than lean people – TRUE

It is difficult to evaluate a subjective feeling such as hunger among individuals, but research indicates hunger is not a distinguishing factor in obesity. Much overeating has a psychological and environmental, rather than physiological, basis and hence there is little reason to believe in a difference in genuine hunger – as distinct from psychologically conditioned ”appetite” – between slim and overweight people.

Swimming is better than walking for weight loss – FALSE

In general, the best exercises for weight loss are those that are weight-bearing, such as walking or jogging. Up to 30 per cent less energy is used in activities such as swimming or cycling, which support weight and can be carried out at a more leisurely pace.

Because fat floats, an obese individual is likely to use relatively less energy while swimming, particularly if that person is an experienced swimmer. This does not negate the benefits of swimming as an exercise but reduces its relative effectiveness for fat loss compared with walking.

Weight lifting is good for fat loss – TRUE

In general, any form of exercise involving energy expenditure has benefit for weight loss. Resistance training is often underrated and considered only for the development of strength or size. However, where large muscles or muscle groups are used – or in resistance training using light weights at high repetitions – weight lifting can be effective for weight loss as well as muscle strengthening.

The best measure of body fat is body mass index -FALSE

Body mass index – a ratio of weight to height – does not correlate well with fatness in individuals. Body mass index is less accurate in people with a more muscular body type, some ethnic groups such as Pacific Islanders, and the elderly, whose height shrinks with age. This can lead to unrealistic goal weights. Waist circumference and some other body measures, or bioimpedance analysis, provide better estimates of body fat.

You lose more weight doing exercise you are good at – FALSE

Individuals become more efficient and expend less energy as they become experienced with a particular form of exercise. A fit, experienced runner, for example, requires less energy to cover a set distance than an unfit individual of the same weight, age and gender. Weight loss requires excess energy expenditure, which comes more from activities with which an individual is not so familiar.

An obese person can be fit and healthy – TRUE

While fitness and fatness are usually inversely linked, studies have shown that many active individuals can maintain good health irrespective of body weight. There is also accumulating evidence that a significant proportion of obese individuals do not suffer the damaging metabolic effects from their extra weight that might be expected, while a significant proportion of lean individuals do suffer such health problems. This has led to new questions about the effects of obesity as a marker, rather than a cause, of disease.

Garry Egger is Adjunct Professor of Health and Applied Sciences, Southern Cross University. Sam Egger is a statistician at the Cancer Council NSW.

This is an edited version of an article that first appeared in Australian Family Physician and is reproduced with permission from the publisher, the Royal Australian College of General Practitioners.

Comment from online personal trainer Dean Piazza @ www.getfit.com.au

Its good to see even celebrities train from home as the article on Ashlee Simpson reveals.

For alot of people joining a gym is just not the best option due to the high membership fees, crowded or sweaty environment or simply because it just not close to where they work or live.
You can get into shape from your own home but you have to be motivated.If you have limited space, Invest in some light hand weights, and exercise ball and you can choose to do your cardio workouts such as fast walking or jogging outdoors, or your cardio training indoors on equipment such as treadmill, exercise bike or cross trainer.
Combine the above workouts with smart eating plan and you will be well on the way to a better body .

Need help with getting started or a plan to follow ?
email me with your questions and I will respond asap ! dean@getfit.com.au

Ashlee Simpson-Wentz will need to be in top shape for her upcoming debut on Broadway. Simpson-Wentz will be playing the role of Roxie Hart, the lingerie-clad seductress in the musical Chicago which is set to open in December 09. The actress who is already known for having a lean, fit body, hit the the cover of Women's Health magazine yesterday to talk about her simple at-home workout routine.

Simpson-Wentz gave birth to her first child, Bronx, earlier this year. According to reports, her plan during the pregnancy was to limit weight gain by doing plenty of low impact cardio. In the months following Bronx' birth, Simpson hit the gym hard with trainer Ramona Braganza, doing upper body strength workouts and abdominal crunches.

But now, as Simpson prepares for her debut on Broadway, it would seem that she needs to take it up a notch. The role of Roxie Hart in Chicago requires that she dance for hours in skimpy lingerie. She told Women's Health magazine how she prefers to stay in shape.

"Bronx Pilates! And these [biceps] are from holding him. He's in my arms all the time."

Simpson-Wentz is not the first fit celeb to stay in shape with at-home workouts that include a new baby. High priced trainers often can't compete with the workout that women get in the first few months of taking care of a new infant. These three simple exercise tips will help get new moms back in shape.

1.Take advantage of 3-5 minutes breaks by doing mini-blasts of cardio with a jump rope or climbing stairs
2.Learn simple body weight exercises that require no equipment and can be done anywhere or invest in hand weights
3.Combine aerobic activity with strength training to maximize weight loss benefits

Comment from your online personal trainer Dean Piazza :

Alot of media focus on protein when it comes to losing weight and looking good but fibre is just as important.
Most foods high in fibre are carb based foods so this is where it gets tricky and most people who follow high protein diet are more than likely not getting enough fibre.

What are best high fibre choices ?

Unprocessed foods such as fresh fruit and vegetables, wholemeal or wholegrain breads, cereals such as all bran and oats , nuts and seeds and a product called physillium husks which is not a harsh as bran.

Dean Piazza
Your Online Personal Trainer
www.getfit.com.au

Eating just a little bit more fibre could have a big impact on a flat stomach, new research shows.

American adolescents and teens who increased their fibre intake over a two-year period had significant decreases in the amount of fat around their waists, while young people whose fibre intake fell saw their bellies expand, Dr. Jaimie N. Davis of the Keck School of Medicine at the University of Southern California in Los Angeles and her colleagues found.

Davis and her team were looking at belly fat, which is the most dangerous type of body fat. Fatter waistlines increase the risk of diabetes and heart disease.

The investigators had 85 overweight boys and girls 11 to 17 years old fill out a questionnaire on their eating habits, and then report on their diet again two years later. At this stage of life, Davis noted in an interview, the diets of some young people tend to get worse.

Fibre intake fell by 3 grams per 1000 calories consumed, on average, for 46 of the study participants, while it increased by the same average amount for the remaining 35.

Belly fat increased 21 per cent for the study participants who were eating less fibre, but the young people who upped their fibre intake had a 4 per cent reduction in belly fat.

The study findings appear in the American Journal of Clinical Nutrition.

"Even slight decreases in dietary fibre are having a pretty significant metabolic impact," Davis noted in an interview. The recommended fibre intake for young people, she added, is 14 grams per 1000 calories consumed, or about 25 to 30 grams daily.

Based on the current findings, Davis noted, increasing fibre intake by six grams a day - the amount found in half a cup of beans or a single whole-wheat tortilla - could have a significant impact on young people's belly fat. "That's not an unrealistic goal for kids to set," she said.

People of any age who want to boost their fibre intake need to take a careful look at food labels, Davis added. "Just because it says 'whole wheat' or 'multigrain' doesn't mean it's a good source of fibre," she explained. "People think if it's brown, if it's wheat, it's good, but not necessarily."

Instead, she advised, people should check the Nutrition Information panel on packaging to see how many grams of fibre per serving the food actually contains.

Reuters

The Sydney event is scheduled for Wednesday, 11 November, at 6:30 p.m @ Centennial Park. And now is the time to enter this annual celebration of teamwork and camaraderie and reserve your company's spot in the Corporate Hospitality Village.
Click below for more info :

http://www.jpmorganchasecc.com/index.php

Comment from Dean Piazza : Your Online Personal Trainer

This is a good article for all women who plan on having children in the future. Everybody wants their newborn child to be healthy but in order for this to happen and to give your child a head start in life you have to be responsible and before you fall pregnant be in good shape and a healthy weight.
Otherwise as you will read below the consequenses could be devastating :

By next year one in five pregnant women could be obese, according to experts. We look at the dangers to you and your baby, and what you can do to reduce them.

Pregnant women often say they are eating for two, but too many extra pounds can be dangerous for mum and her baby. Here, we take a look at some of the risks and how to ensure a healthy, happy life for you and your child.

Comment from online personal trainer Dean Piazza

Committing to trek the Kokoda Trail which is 100km in distance over rugged , mountainous terrain means you have
to be fit, strong and healthy .

As far as fitness I compare it to competing in a triathlon or marathon - its a gruelling event and its alot more than just being fit enough to walk !

With over 10 deaths already in 2009 , people are not preparing seriously enough and its risking your life .
I have coached 3 people online over 12 weeks to finish the kokoda trail in good health and spirits and the feedback from them was it was certainly worth the training to prepare the body and mind for this epic event.

Below is a good article on Kokoda Trail :

This is a good article on the reasons behind why people fail to exercise regularly or achieve their goals.
If exercise came in tablet form it would be the most prescribed drug in history !

Enjoy the read and use it as motivation to get into regular exercise this summer -
its not far away so its a good idea to ease back into it gently now before it gets too warm and set yourself
up for looking good in 2010 !
Dean Piazza
Your Online Personal Trainer

In your 40s or 50s? It’s crunch time if you want to help delay the ravages of ageing. But it’s also the time of life when many people are busy and stressed. Lissa Christopher reports.
Physical activity is a powerful drug. Its potential side-effects include feelings of euphoria and the prevention, discouragement and amelioration of a host of chronic diseases. It does, however, have one major fault: it doesn't come in tablet form.

The fact is that fewer than half of all adult Australians are doing even the recommended minimum: 30 minutes of moderate physical activity five times a week. What's more, those least likely to be physically active are those who may stand to gain the most from it: the middle-aged. Our middle years are when the early signs of chronic and increasingly common lifestyle diseases such as Type-2 diabetes and cardiovascular disease start to manifest, but when positive lifestyle changes can still stem the tide and stave off early death or decrepitude.

Experience the thrill of riding over the Sydney Harbour Bridge, pedalling through some of Sydney’s most beautiful scenery, and then celebrating your ride in festive style at Sydney Olympic Park…

The City of Sydney Spring Cycle is Sydney’s most popular annual recreational cycling event where thousands of cyclists of all ages and abilities join together to enjoy a Sunday cycle through some of the most picturesque surroundings of the city.

You can enjoy a fun bike ride while raising money for MS Australia and the Oncology Children’s Foundation – the event beneficiary charities!

Click here for more info and cycle options

http://www.springcycle.com.au

comment from your online personal trainer dean piazza :

I always get asked my thoughts On Wii Fit and is it good for weight loss ? so thought i need to post a few words
on it !

I think Wii Fit is great for people who are totally inactive as it gets them off the coach and moving . Its also good for people who are totally house bound as you can add an alternative program than just workout dvd's.

But can it help you lose alot of weight ?
The answer is No - Your main tools in weight loss will be sustained cardio aerobic exercise such as cardio machines , fast walking , jogging etc combined with eating less and eating healthy.

Also having a structured exercise program so you know exactly what you will be doing each day and why
provides you with a blueprint for success rather than just making it up on the day or how you feel.

Wii Fit can add variety on top of this and every little bit helps so if you need an injection of new ideas
on top of what you are currently doing then Yes Wii Fit will be good but if Wii Fit is your only tool you are using
if you are wanting to lose weight then you will be disappointed with the results !

Feel free to email me questions and your thoughts on Wii Fit dean@getfit.com.au

Dean Piazza
Your Online Personal Trainer

Undeterred by insults and spurred on by svelte virtual trainers, Charles Purcell puts electronic workouts to the test.

I've always imagined myself as a fabulous, muscular Viking of a man. So it's a bit of a shock when a tiny talking fitness board with a squeaky voice shatters my illusions and tells me I'm more Tony Soprano than Arnold Schwarzenegger.

This electronic comeuppance comes as I embark on a test to see whether the various fitness games on the market – Wii Fit, EA Sports Active and Wii Sports Resort – can help you get fit and lose weight. The aim is to try them for a week and see if Fitness First really does have something to worry about.

But no matter how cute a talking fitness board is on Wii Fit, there's just no good way of telling someone that, with a body mass index of 32.05, he's obese. I watch in horror as the character representing me suddenly puts on a pudgy gut to the sound of mocking music. Why not have someone follow me around playing a tuba going “boom ba boom” while you're at it ?

Comment from Dean Piazza : Your Online Personal Trainer:

Everybody needs inspiration and this months Woman's Weekly has a great article on how Magda Szubanski has lost 36kg and 6 dress sizes after being overweight for a very long time. Her results are inspirational so if you need a kickstart, buy the magazine and just taking a few of her ideas will help you on your way to being lighter and healthier.

Of course if you need motivation and more of a personalised day by day plan then email me with any questions !
dean@getfit.com.au

Funny lady Magda Szubanski has triumphed in her weight loss battle, reducing from a size 26 to a fit and healthy 14.

Szubanski has revealed she's shed 36kg to reach her target weight of 85kg.

She has shown off her new figure on the cover of today's Australian Women's Weekly, wearing a figure hugging black dress and pink trench coat.

The Kath and Kim and Guys and Dolls musical star signed up to a weight loss program with Jenny Craig last year after a series of health problems.

Szubanski has not been this light since the late 1980s and said she couldn't believe how far she'd come.

AAP