Blog | Rebuild Health and Fitness

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  31 May 2023

  How To Set Goals That Are Achievable But Will Help You Grow

  SETTING GOALS: Whether you're seeking weight loss, muscle gain, or overall fitness improvement, let's explore how to choose goals that align with both your nutritional needs and physical fitness aspirations. 1️⃣ Define Specific and Measurable Objectives: Begin by clearly defining your health goals. Are you aiming for weight loss, muscle gain, or a combination of both? It's crucial to set objectives that are specific, measurable, achievable, relevant, and time-bound (SMART). For example, setting a goal of losing 5 kilograms in 3 months or gaining 2.5 kilograms of lean muscle mass in 6 weeks. 2️⃣ Assess Your Current State: Before proceeding, evaluate your starting point. Take measurements ....

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  27 May 2023

  Do You Think You Are Too Old To Start Training?

  One of the best parts of my week is running my exercise class for older adults. I currently work with 3 women over 60, none of whom had any experience lifting weights and hadn’t run or jumped since they were in school. It’s rewarding to watch them build up to these activities, which they hadn’t considered a possibility until now. Societal narratives around aging instill older adults with a sense of fear and fragility. If they’re encouraged to exercise, it’s only ever gently using “low-impact” modalities. This doesn’t have to be the case for all elderly people. Here I’ve compiled some inspiring examples of people not just ....

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  14 May 2023

  Why Weightlifters And CrossFitters Wear Lifting Shoes - The Benefits Of Lifters

  If you're an avid weightlifter, you may have noticed weightlifters, the distinctive shoes worn by many athletes during their training sessions. These specialised shoes have become a common sight in weightlifting gyms, and for good reason. Wearing lifters can potentially provide several advantages when it comes to lifting heavy weights, improving technique, and optimising performance in weightlifting. So, why do weightlifters wear lifters? Let's delve into the potential benefits of wearing lifters in weightlifting: Improved Stability: Lifters often feature a raised heel, which can create a more stable platform for lifting heavy weights. The elevated heel allows for greater ankle mobility, ....

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  1 May 2023

  How To Maintain Motivation In Training In Winter - And Why It's Important

  Often in winter, we see a downturn in attendance. It can be harder to find the energy or motivation to exercise as daylight gets shorter and the temperature drops. But these winter months are the most important time to keep training. Here's why: Regular exercise is crucial for maintaining your physical and mental health, especially during the winter months. In addition to maintaining your progress, it can boost your immunity, improve your mood, and reduce stress levels. So, how do you stay motivated during the winter months? Here are some tips: Set specific, achievable goals and write them down. When you have a clear target to work towards, it's easier to stay motivated and focused. ....

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  17 Apr 2023

  Training As A Parent

  As a parent, you may often feel like you are juggling multiple responsibilities, and finding time for yourself can seem like an impossible task. However, successful people understand that making time for what matters to them, including their own health and well-being, is essential. So, why not bring your children along with you to Rebuild and turn your training sessions into a family affair? As parents, we are role models for our children, and by prioritising our own health and well-being, we set a positive example for them to follow. When you make time to exercise and take care of yourself, you not only improve your physical health, but you also boost your mental well-being, which ....

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  13 Apr 2023

  Progressive Overload: What It Is And Why You Need It In Training

  Progressive overload is increasing stimulus in a number of ways, including increasing load, time under tension, tempo or volume, reduced rest or additional training sessions. At Rebuild Health and Fitness, we use progressive overload in programming to ensure members get the most out of each session. “If you want to get at better anything, you must have a level of progressive overload to it.” What is progressive overload? Progressive overload is a methodology in programming in which stimulus is increased over time - throughout a cycle. Kramer et al (2002) write: “Progressive overload is the gradual increase of stress placed on the body during resistance training. In ....

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  8 Apr 2023

  DRAFT: How To Build Muscle Mass Faster

  Building muscle is a common goal for many people who frequent the gym. Whether you're looking to bulk up or just tone your muscles, there are a few key things to keep in mind when it comes to building muscle. Strength Training Strength training is one of the most important components of building muscle. By lifting weights, you'll be putting stress on your muscles, which will cause them to grow stronger and bigger over time. When you lift weights, be sure to focus on the major muscle groups, such as your chest, back, legs, and shoulders. Aim to lift weights at least two or three times per week, and gradually increase the weight and intensity over time. Progressive Overload To ....

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  27 Mar 2023

  The Comeback Is Greater Than The Setback

  "The comeback is greater than the setback": One of my favourite quotes. It really resonates with me for several reasons, but mainly because it's simple yet powerful. Life is full of setbacks; it's part of the journey. You can't have the good without the bad; otherwise, the good will never be as sweet. Setbacks can come in many forms, from job loss and financial struggles to health challenges and personal failures. However, how we react to them is the true measure of our character. As the old saying goes, it's not in how we fall, but in how we get back up. The truth is that setbacks can be painful, discouraging, and even debilitating. They can make us feel like we've hit a wall and ....

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  20 Mar 2023

  Not The Result I Wanted But A Result Nonetheless - Coach James

  Not the result I wanted but a result none the less. Training for something and competing are two different things. It’s a different intensity, a different mindset, there is nervousness, competitiveness, thoughts of ego and what ifs, embarrassment. All these things play on a loop in your mind. When you’re in the thick of it, it’s a combination of the feeling of exhaustion but the drive to do more. The drive to do better, be better. Every time I compete, the morning of, I think ‘why do I do this? Why put myself through it, it’s not going to change your life’, but I am always reminded of this passage by Theodore Roosevelt: “It is not the ....

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  19 Mar 2023

  Are Personal Trainers Worth The Cost: Why And How They Help

  Many people find it difficult to stick to a fitness routine or achieve their fitness goals on their own. This is where personal trainers come in. While the cost of a personal trainer may seem high, the benefits they provide can make it a worthwhile investment in your health and fitness. In this article, we'll explore some of the reasons why personal trainers are worth the cost, including their ability to provide personalized guidance, accountability, efficiency, expertise, variety, and support. By understanding the benefits of working with a personal trainer, you can make an informed decision about whether or not it's the right choice for you. Personalised Guidance: One of the primary ....

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