Squats Made Simple - By Zenergy, Brisbane Personal Trainers

Learn from Brisbane Personal Trainer, Steve, as he demonstrates the 3 key points to remember when you are doing squats so you can lift heavier and get results.... FASTER!

Did you know.....

Dark chocolate is good for you?

Yes, it's true! Dark chocolate contains many of the health benefits of dark vegetables. It contains flavanoids (which act as antioxidants) and this helps to protect the body from ageing due to free radicals.


Dark chocolate can help to relax blood pressure, lower cholesterol, balance certain hormones in the body and reduce the risk of heart disease. It even contains more antioxidants than strawberries!

HOWEVER... This doesn't mean that we can eat a whole block of dark chocolate at once and it's going to necessarily be good for us! 100g is recommended to enjoy all of the benefits. Chocolate is still high in saturated fat, so use your common sense with this one!


Enjoy!


Tony

How to have the life you have always wanted in 7 easy steps

Do you want to take control of your life?

Do you want to create a life full of abundance, fun and beautiful things?

Wouldn't it be great if you could have all of this NOW?

YOU CAN!

You can see it in your mind! And if you can see it, you can achieve it...

Your mind is the most powerful tool you have to help you create your ideal lifestyle. Once you get control of your thoughts, you can get control of your life. So how exactly do you use your mind in such a powerful way? Let's break it down:

1. Get clarity in all areas of your life! Create a list of what you don't want and what you do want for all areas of your life - relationships, health, career, finances, etc to get ultimate clarity on what you desire.

2. Be grateful everyday! Write a list of 5 things that you are grateful for every morning. The more you are grateful for what you have, the more the universe will reward you.

3. Say positive affirmations everyday! Look at yourself in the mirror and say 10 positive statements about you, the person you are becoming and the great things that you have. The more your brain hears it, the more it will move towards the ideal you!

4. Visualise! The subconscious mind doesn't see words, it only sees pictures. Spend time visualising what you want everyday to create the energy to attract it to you.

5. Write your goals down. Just as the subconscious mind only sees pictures, the conscious mind only sees words. Writing your goals down makes them appear more real.

6. Record evidence in action. As you continue to perform this ritual on a daily basis, the universe has a funny way of responding and things will start to happen. Record what happens to prove to yourself that this stuff does work!

7. Believe that you deserve it! Whatever happened in your past has happened, and you can't change it. Accept that you deserve the best from the world and success will be attracted to you.

And it's as simple as that! The key to this whole process is consistency - you need to do it everyday to keep the energy going... Thoughts + feelings + actions = results!

Good luck!

Tony

Exercise Under Review!

Looking for an exercise that will help your legs and butt to be tight, toned and super strong? Look no further than squats! This time efficient, compound exercise helps to:

• Increase leg strength and power
• Burn massive amounts of calories, which means fat reduction!
• Increase core and back strength
• Save you time in workouts because it works lots of muscles at once!

Whether you are a beginner or an advanced trainer, squats will work for you! And all you need is your body weight, and depending on your level, dumbells/a barbell and someone to spot you.

Here are the steps to a perfect squat:

1. Keep your abdominals braced or "on"
2. Keep your eyes focused forward to maintain a neutral spine position
3. Lower by breaking at your hips first
4. Lower as far as you can go, keeping your heels on the ground
5. Keep your knees tracking in line with your toes
6. Keep your weight on your heels (you should be able to move your toes)
7. Exhale on the way up
8. Stand up until your legs are nearly straight, but not locked

As with any exercise, having the correct form and technique is the key to getting the full benefit of the action. Here are a few little things to look out for:

• Your knees collapsing towards each other
• Buckling in your back or shoulders
• Pushing up through your toes or leaning forward
• Any discomfort/twinges in your lower back - STOP IMMEDIATELY if you feel this!

And there you have it... The key steps to a perfect squat to help you get fast, fat burning results!

Have fun!

Tman