80% of people will have some form of back pain sometime in their life.
More often than not it’s completely avoidable, so here’s a few simple ways you can avoid the pain: Adopting the right posture when you sit is crucial for your back. You should be sitting with your spine straight and not in a slouching manner. Use an ergonomic chair or  even a pillow to give you added support. Sitting in one position for long hours can be daunting for your back, so take a few breaks by walking around or doing stretching exercises. Wear the right footwear which helps to distribute your weight evenly without putting pressure on any particular part of your body. Ladies if you must wear heels, make sure you keep your feet happy and comfortable. The wrong footwear can give you bad back pain!

Above all else the number one way to look after your back is to exercise. Before or after work, get out and move your body enough to  make up for eight hours at a desk. And remember, when it comes to your health:

If you don’t use it you will lose it!

So if you’re not using it, isn’t it time you took a look at getting a Gold Coast Personal Trainer?

Personal Training Gold Coast

Nutrition plays a huge role in weight loss and weight management.  Ideally, 70% of the emphasis should be placed on nutrition and 30% on exercise in order to achieve results.   If you exercise really hard for an hour a day, that still leaves 23 hours in which you can eat back all the calories you’ve just burned.  It is so easy to do, so keeping on track of you nutrition is a very important part of your weight loss battle.   The good news is that there are lots of little ways in which you can improve you eating habits.   Eating 5-6 small meals a day rather than 2-3 larger ones is a great way to start.  Think of your stomach just like any other muscle in your body.  When it is working, you are burning energy and calories.  So, by breaking up your daily intake into smaller more frequent meals, you are consuming the same number of calories but you stomach is working harder to digest that food translating into weight loss for you!

Are you a grazer, a binge eater?  Do you find yourself forgetting to eat?  Having a hard time losing weight even with all the exercise you are doing?  A food diary is a great tool to help keep you or get you back on track.  Try writing down everything you eat for the next three days and you’ll be surprised by what you find.  Be honest and as accurate as possible, recording the amount, timing, your mood and where you are while you’re eating.  For example: Breakfast-6 am, ½ grapefruit with ½ tsp sugar, 1 cup cereal with ¼ cup low fat milk, 1 coffee with 2 sugars and 2 tbsp full cream milk – sleepy and hungry.  It doesn’t have to be pretty and the easier it is to do the more likely you are to follow through.  Write it on a scrap of paper or whatever you have available.   It is a great tool to help keep you accountable and point out the hidden calories that you didn’t even realize you were eating.  Tally up all the sugars and extra you’ve been eating at the end of the week and you may have found the reason for that stubborn weight gain.  So, to get back on track today, start keeping a food diary.