IT'S HOT OUT THERE!

This summer has really been a scorcher lately, making it understandably difficult to motivate ourselves to exercise when we could be relaxing in the air-con! But even a 15 minute workout is better than nothing, and here are some steps you can take to make working out in the heat more comfortable and safer for your health:

1. Drink the Right Amount of the Right Fluids
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. Sweat leeches salt and minerals from the body. It's important to maintain sodium and electrolyte levels if you are sweating profusely and exercising more than 90 minutes. The easiest way to replace these are with salty foods or sports drinks.

2. Wear Appropriate Clothing
Choose lightweight, light-coloured, loose-fitting clothing. In the hot sun, a hat and sunscreen is helpful. Wear light, loose-wicking clothing so sweat can evaporate. Better yet, invest in some clothes made with CoolMax®, Drymax®, Smartwool or polypropylene. These fibres have tiny channels that wick the moisture from your skin to the outer layer of the clothing where it can evaporate more easily.

3. Use Sunscreen and Avoid Sunburn
Sunburn decreases your ability to cool yourself and causes fluid loss. Use sunblock with SPF 15 or higher. Wear a hat that provides shade and allows ventilation.

4. Acclimatise to the Heat
You will have a greater tolerance for exercise in the heat if you become accustomed to it slowly over one to two weeks. If travelling to a hotter climate, allow several days to acclimate before doing intense exercise. Avoid exercise during the hottest time of day; train closer to sunrise or sunset.

5. Use Common Sense
Avoid hot foods, alcohol and heavy foods that increase your core temperature. If you feel any headaches, fatigue or irritability or notice your exercise performance decreasing, stop exercising and cool off.

Remember, it is easier to prevent heat illness than to treat it once symptoms develop.

10 WAYS LIFTING WEIGHTS HELPS YOU LOOK GREAT, STAY HEALTHY AND LIVE LONGER!

We have so many women who come in and say lifting weights is not for them. "Why not?" we ask. Their reply is always, "I don't want to look too bulky." This is a common myth about using weights which many women believe to be true. In fact, resistance training is one of the most effective ways to lose fat and look lean and fit. So, we've put together this list of the many benefits of lifting weights (with a little help from Australian Women's Health):

1. You'll Lose More Body Fat
If you combine weight training with cardio and healthy diet, you'll protect your hard-earned muscle and burn more fat instead.

2. You'll Burn More Kilojoules
Lifting increases the number of kilojoules you burn while you're sitting around. Your muscles need energy to repair and upgrade your muscle fibres after each resistance-training workout.

3. Your Clothes Will Fit Better
Research shows that between 30 and 50, you're likely to lose 10% of total muscle in your body, doubling by the time you're 60. This can make you look flabby, but thankfully regular resistance training can prevent this fate and help you keep those toned arms.

4. You'll Keep Your Body Young
Strength training is effective for preventing the loss of fast-twitch muscle fibres, which decrease as you age if they are underused. This often why so many elderly people have trouble standing up.

5. Your Heart Will Be Healthier
Pumping iron gets your blood flowing. It can help to decrease diastolic blood pressure, therefore reducing the risk of stroke and heart attack.

6. You'll Handle Stress Better
Studies have found that fitter people with more muscle exhibit lower levels of stress hormones and return to normal the fastest after a stressful situation compared to those who are less fit with less muscle mass.

7. You'll Sleep Better
Lifting hard helps you rest easier. Studies have found evidence that participants who perform regular resistance workouts are able to fall asleep faster and sleep longer than before they started lifting weights.

8. You'll Get In Shape Faster
Training with weights raises your heart rate and can provide cardiovascular benefits similar to those of aerobic exercise.

9. You'll Fight Depression
Regularly lifitng weights significantly reduces symptoms of major depression, without the negative side effects of antidepressants, according to a study by scientists at the University of Sydney

10. You'll Be Smarter
Researchers have found that resistance training enhances cognitive function, with better short and long term memory, improved verbal reasoning and a longer attention span!

The women at FITnFAB love working with weights! They feel stronger and more empowered and get a real kick out of seeing results so quickly! So come and have a go and don't be afraid to lift!

NEW YEAR, NEW YOU!!

HAPPY NEW YEAR to all you fabulous females at FITnFAB and potential new clients! 2013 has arrived and this year is the chance for you to finally stick to that new year's resolution to get fitter and healthier! And FITnFAB is here to help. As a special 2013 New Year offer, we are giving new clients the opportunity to come to 3 FREE SESSIONS! In  addition to this, if you decide to sign up with us, we'll cut the joining fee in half! So call us or come and visit us at the stuido ASAP to take advantage of this offer before the 11th February 2013.

Here are a few tips from Women's Fitness magazine to get you motivated and ditch those bad habits you had in 2012!:
http://www.womensfitnessmagazine.com.au/wellbeing/health/2013/1/healthy-new-year/