I Am Wellbeing
Fitness, Weight Loss Tips & Advice

What are you interested in?

What is wellbeing?

Wellbeing is the balance between your personal life (a good relationship, friends, leisure activity, well balanced diet and physical activity, sound sleep), work life (rewarding work, sufficient money) and spiritual life.

How can we help?

By helping you start your new lifestyle. Our fitness training programs provide the support, structure and
guidance so that all you have to do is show up or log on!

We offer one-on-one personal fitness training, corporate programs, weight loss programs, and a variety of
group outdoor fitness training programs so that all your training needs are met.

In today’s busy world, more and more people are being weighed down with the pressures of life. Time poor, over-worked people are growing increasingly tired and run down with deteriorating health due to a poor diet and a non-existent or insufficient exercise regime.

In 2003, mental illness was among the ten leading causes of disease burden in Australia, accounting for 13% of the total burden of disease (AIHW 2006a).

Social activity

Meeting different people and forming new friendships can help you feel good and improve your health and wellbeing.

Regular social activity will:

  • Reduce feelings of loneliness and boredom
  • Allow you to share your experiences and (hopefully) make you smile

What you can do:

  • Join a special interest or hobby club. e.g. craft, gardening, sporting
  • Contact a volunteer’s organisation and help others
  • Ask a friend to join you in an outing
  • Develop regular social outings to anticipate
  • Invite family or friends to your home for a meal
  • Join an exercise class or a walking group
  • Learn a new skill or hobby
  • Find out what your local community offers – i.e. groups, resources, services etc.
  • Contact your local ex-service organisation to see if they have a Day Club in your area.

Regular physical activity will:

  • Give you more energy
  • Reduce stress and anxiety
  • Improve concentration
  • Help you to sleep better
  • Help you to relax
  • Reduce your risk of dementia
  • Help you to meet people and make new friends
  • Help you to move with fewer aches and pains
  • Increase your bone strength
  • Help you control body weight
  • Reduce your risk of falls and injuries

Regular activity tips:

  • Choose activities that you enjoy
  • Start with a warm up and finish with a cool down
  • Moderate-intensity activity will give you health benefits – you don’t need to ‘puff and pant’
  • Drink lots of water – before, during and after activity
  • Look for simple ways to incorporate activity into your day (incidental activity). For example, walk to the shops instead of driving or do some gardening.

Nutrition

Maintaining good nutrition will:

  • Give you more energy
  • Help you to feel good
  • Decrease your risk of falls, fractures and illnesses
  • Help you maintain a healthy, independent lifestyle
  • Improve wound healing
  • Improve your sleep quality

How to improve your nutrition:

It is important to eat a balance of foods from each of the five food groups everyday. The five food groups are:

  • Breads, cereals, rice, pasta, noodles
  • Vegetables, salad, legumes
  • Fruit
  • Milk, yoghurt, cheese
  • Lean meat, fish, poultry, nuts and legumes.

Different food groups provide different nutrients, so it is important you eat from ALL groups.

Weight loss programs

More Australians today are chronically sick but living longer. This is largely due to more people being overweight and living a sedentary lifestyle which results in various chronic diseases.

Being overweight is classified as a body mass index (BMI) of 25 or greater and obesity as a (BMI) of 30 or greater.

The World Health Organisation has declared obesity a “global epidemic” (Australia’s health 2004).

Although there are genetic and hormonal influences on body weight, ultimately excess weight is a result of an imbalance of calories consumed versus calories burned through physical activity.

A healthy eating plan with regular structured exercise can help: reduce your weight; improve you body composition; improve your aerobic capacity and assist in the prevention of many chronic diseases. Not to mention make you look and feel great!

Our weight loss programs are designed for sustainability. There is no quick fix. At I Am Fitness, we believe in the bigger picture – a new and improved you – without having to throw away the old.

The only way to achieve this is with a  tailored personal training and nutrition plan specifically for you.

We believe in a no-nonsense approach – at some point we all need to roll up the sleeves and burn some energy.

Education is the key – when you understand your physicality and the hows and whys of training you are far
more likely to stick with it. Check out our Online Dieting tracking facility & weight loss programs which
eliminates all the guesswork. It s a great tool for anyone looking for big changes!

Increasing lean muscle mass

Our resistance training programs are designed to safely and effectively take you from where you are at, to where you want to be. See your body transform before your eyes with our resistance training programs.

You may not be the stereotype bodybuilder or female physique sculptor, but if you want to build strength, improve your shape, increase overall definition and have an all-over more athletic muscular look, then this is for you!

The good news is you are never too old, too thin or too unfit to start personal training. We assess your current
physicality and begin your journey from there.

Muscle is your friend, not your enemy. By increasing your lean muscle mass, you boost your resting metabolic rate (RMR) which, in turn, makes you burn more calories at rest. (Yes, even sitting at your desk!)

Did you know that resistance training is more effective than cardiovascular training for boosting your RMR over a 24hr period?

When performed correctly and at sufficient intensity, resistance training is the most effective method of training to transform your shape and give you the physique that will make you the envy of all your friends.

Exercise rehabilitation

In collaboration with your GP and other allied healthcare specialists, we assist you with the management of your medical conditions to increase the speed and quality of your healing. We specialise in exercise interventions for:

  • Metabolic diseases
  • Musculo-skeletal injuries
  • Neurological conditions
  • Cardiac conditions
  • Respiratory conditions
  • Pre and post natal care.

Physical activity is nearly always the first port of call in recovery, whether to improve your capacity for activities of daily living (ADL) or to help manage a condition(s).

All our trainers are trained to at least Diploma level and thoroughly vetted, which ensures that you receive only qualified advice and instruction. Principal Shane Da Costa is committed to continual study to help stay at the forefront of scientific developments within the health and fitness industry.

Sports performance

Strength and conditioning forms an integral part of the development of all athletes. A strength and conditioning coach, in consultation with sports medicine practitioners and sport coaches, designs a program to allow each athlete to progressively achieve their optimal performance.

Each athlete s fitness training program is individually tailored to meet his or her specific needs. The aims of
strength and conditioning programs are to:

  • Develop correct exercise technique
  • Improve the strength base of all athletes
  • Individual programs to address an athlete’s specific strengths and weaknesses
  • Improve athletes’ sports-specific movements and techniques through agility and speed sessions
  • Improve athletes’ physical conditioning through sport specific conditioning sessions.

Whether a professional, a recreational athlete or a weekend warrior, if you want to perform at your best, our structured, scientific, no-nonsense approach is the way to a fitter, stronger and faster you!

To ensure you get only the best advice and direction with your strength and conditioning training, your trainer should be a ASCA qualified strength and conditioning coach as well as a NSWWA qualified Olympic weightlifting and power coach.