Are FILEX and the Fitness Expo the same thing?

If you work in the fitness industry you’ve probably heard of FILEX. And you’ve probably also heard about the Fitness & Health Expo. Some people have mentioned cool training gear they bought at FILEX, while others have said the same about the Fitness Expo. So are they the same thing?

In a word, no. But they are held alongside each other, because those who attend one of the events will probably have a strong interest in attending the other one as well.

So, what is the difference between them?

FILEX is a 3-day convention of educational lectures and workshops for people who work in the fitness industry. It is owned and operated by Australian Fitness Network, and runs in the Convention Centre in Melbourne. It is predominantly of interest to those who work in all facets of the fitness industry, from Personal Trainers, Group Exercise instructors and nutritionists, to gym owners, salespeople and physiotherapists.

The Fitness & Health Expo is what is sometimes called a trade show – where you can buy fitness equipment, clothing, music, courses and numerous other fitness-related goodies. It is owned and operated by Talk2 Media & Events and is held in the Exhibition Centre in Melbourne. It is of interest to those who work in fitness and those who are interested in doing so, as well as those who are into fitness for their own sake, but not for a career.

The events run side-by-side because there’s a lot of crossover interest – i.e. those attending FILEX are interested in checking out the latest fitness equipment and stocking up on training tools, clothing, music and more.

So why do so many people get confused and think that the Expo is called FILEX?

It’s an easy mistake to make:  many years ago the two events were delivered under the same brand. They’ve long since been independently owned and operated, but good branding sticks, so it’s not surprising that in some people’s minds we are one and the same.

To throw another spanner in the works, some people also get the LES MILLS LIVE event mixed up with FILEX. This is for the same reason; the LES MILLS LIVE instructor upskilling event is held in the Convention Centre concurrently with FILEX, because many of the mad-keen fitness types who are Les Mills Instructors want to attend FILEX sessions as well as LES MILLS LIVE. And when you’ve travelled halfway across this wide brown land to reach fitness nirvana, you want to pack as much in as you possibly can!

Do we mind getting mixed up? Not really – we have a great relationship with the Expo team and the Les Mills team! But for the sake of anyone planning on attending any of the events, we think it helps to make the distinction clear.

So, now you know.

We look forward to seeing you at FILEX. Or Expo. Or LES MILLS LIVE. Or – even better – all of ‘em!
Source: Jason | Andor From Australian Fitness

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Meet the Network team! Paul Bulatao, National VET Manager

Fitness education has been (and continues to be) a cornerstone in the development of the role of fitness professional. Entry level qualifications offer prospective trainers and instructors a sound footing on which to determine their own training philosophy and career direction, alongside a plethora of continuing education options. For more experienced fitness pros, an eagerness to share their knowledge and skills with the next generation of trainers leads many to consider moving into education.

We asked National Vocational Education and Training (VET) Manager of fitnessU, Paul Bulatao (a.k.a. Paulie B), for the low down on what it’s like to marry a love of fitness with the structure of VET.

‘VET Manager’ – that title sounds more like animal-oriented work than adult education. What does your job involve?
I look after the college’s operations from student enrolments and education support, designing and creating the content, adhering to government-set standards, leading the education and support team and managing the mentoring program (with 130+ Pro-Trainers who mentor our students), and I also look after the three qualifications that we offer.

How long have you been working in the fitness and Vocational Education and Training (VET) industries?
I’ve been in the fitness industry for 12 years and have also worked in VET for the past 8 years with colleges such as Open Colleges, ACPEA – Study Group, and FIA Fitnation – Endeavour Group.

How do you spend your weekends?
Each Saturday I teach my regular cycle class at Fitness First Kings Cross in Sydney, followed by brunch and then, a little later on, the most amazing, deep arvo nap. Do I sound really old? Lately I’ve been finding that doing absolutely nothing on the weekends has been such a treat!

Other than that, I love Olympic lifting, dining out, art and fashion, interior design, and I’m obsessed with collecting Swiss watches. I also have 3 ‘furbabies’ – a chocolate Labrador, a cavoodle and a groodle.

Do you have any special training that has prepared you for your career?
Other than my fitness qualifications, I hold a double Diploma in Vocational Education and Training which is essential in a role such as mine. It was a very painful qualification to attain but has helped me so much when it comes to complying with all the government regulations.

Being active within the industry is also essential so you are able to understand the ever-changing landscape of fitness and the skills required to be current.

What’s the next skill or knowledge set you want to add to your repertoire to make you a better VET Manager?
Currently I am studying my Advanced Diploma of Leadership Management as well as the Diploma of Leadership, Coaching and Mentoring. The former will help me with the skills of leading a successful business commercially, and the latter with focusing on people and leading staff for better results.

What advice do you have for someone who would like to get involved in fitness education?
Complete your Certificate IV in Training and Assessment first (as well as your fitness qualifications of course!) Working in VET can be a structured and demanding environment so it’s not for everybody. Having said that, it’s incredibly satisfying seeing the results of the work – happier and more competent students, and more satisfied external stakeholders in the wider fitness industry.

Source: Jason | Andor From Australian Fitness

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How to build a PT website (infographic)

The following blog post and infographic was produced by the team at TotalCoaching. To access the full 4,000-word guide, click here.

The fact that you need a website in order to sell products or services is pretty well accepted in our industry. Yet many people still think building their website will be complicated, or that it will represent a major investment.

They’re wrong.

Here’s an infographic that summarises the steps to follow in order to bring your personal training business online, with little effort, and little expense.

Don’t believe it? Check it out.

Source: Jason | Andor From Australian Fitness

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Ten foods to improve your eye health

The following post was written by Optometry Australia’s resident optometrist Luke Arundel.

It’s a common adage that carrots are good for your eyes – but is that really true? Here are ten foods that, in addition to other health benefits, will boost your eye health and help you protect them against eye disease.

1. Fish. Omega-3 fatty acids are essential for your body to produce new cells, muscles, nerves and organs and they also have potent anti-inflammatory properties. They benefit our bodies for many important functions, including producing tears to keep the eyes moist and healthy, reducing dry eye syndrome. Cold water fish such as salmon, tuna, sardines and mackerel are rich sources of omega-3s, or you can get a good supply through supplements such as fish oil or algae oil.

2. Leafy green vegetables. Leafy greens such as kale and spinach are packed with lutein and zeaxanthin, which are important for good retina health. Broccoli, avocados and peas are also good sources of this powerful combination of antioxidants.

3. Eggs. Eggs are also a great source of lutein and zeaxanthin. One study found that when subjects ate one egg per day, lutein levels increased by 26 per cent, while zeaxanthin levels increased by 38 per cent. Eggs are also a source of Vitamin A, an important contributor to eye health.

4. Whole grains. Whole grains contain Vitamin E, zinc and niacin, which can all improve eye health by reducing the risk of cataracts and age-related macular degeneration. Replacing refined carbohydrates with a high glycemic index (GI) such as white bread or pasta with whole grains such as quinoa, brown rice and oats is a great idea for eye health.

5. Nuts. Pistachios, almonds, walnuts, whichever take your fancy, are excellent sources of Vitamin E and minerals such as zinc that help keep your eyes healthy and may decrease your risk of cataracts and age-related macular degeneration.

6. Berries and citrus fruits. Oranges, lemons, red capsicum and berries are high in Vitamin C – a water soluble vitamin and a powerful antioxidant that helps the body form and maintain connective tissue, including collagen found in the cornea of the eye. Vitamin C also promotes healthy bones, skin and blood vessels, including the delicate capillaries in the retina.

7. Sunflower seeds. Excellent sources of Vitamin E and zinc, sunflower seeds can help to keep your eyes healthy.

8. Garlic. Garlic contains a compound called allicin which has potent medicinal properties, which can enhance blood flow and boost the immune system, for overall health benefits.

9. Dark chocolate. Dark chocolate contains antioxidants and flavonoids, which can help circulation and blood flow in the retina[i], so aim for a high proportion of cocoa (at least 70 per cent) or, even better, cacao which is the unprocessed, purer form of chocolate.

10. Carrots! (Or, more accurately, any colourful fruit and vegetables). Perhaps this is where the part about carrots started. Foods such as carrots, tomatoes, strawberries, pumpkin, corn and cantaloupe are excellent sources of Vitamins A and C. And carotenoids – the compounds that give these fruits and vegetables their yellow, orange and red pigments – are thought to help decrease the risk of eye disease.

The above list is great to stick to for a healthy overall diet. The added implications for eye health are a positive bonus. It is also recommended that, to ensure you stay on top of your eye health, you have regular eye examinations with your optometrist.

Much of the information in this list was sourced from Eating for Eye Health, a publication of the Macular Disease Foundation Australia

Source: Jason | Andor From Australian Fitness

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We need to be mentally fit before we can be physically fit

I recently read an essay titled ‘No diet, no detox: how to re-learn the art of eating’ which included the assertion that ‘the art of eating …is a question of psychology as much as nutrition. We have to find a way to want to eat what’s good for us.’

The same could be said for fitness. Those who live sedentary lifestyles and baulk at the concept of physical activity cannot be forced to adopt exercise as a regular lifestyle habit. We have to find a way to make them want to do it.

More and more leaders in the fitness industry are embracing the idea that, for long term results, the body needs to follow where the mind leads it – not just where a personal trainer leads it for an hour or two each week. Empowering clients to take control of their own wellbeing by wanting to move more and eat well is the key to lasting success.

In this feature from the Autumn 2016 Network magazine, Helen Vanderburg advocates practicing sport psychology’s pillars of mental toughness, which includes consciously focusing on what you can do, rather than what you can’t. This, she says, increases confidence and sets you up for future opportunities.

In a similar vein, in her feature on avoiding body shaming in weight loss clients, Kylie Ryan urges us to focus not on how the body looks or how much it weighs, but on what it can do – and to celebrate each small improvement. In this article, Greg Sellar also taps into the power of mindset coaching, and the need to uncover clients’ motivations rather than impose our own ones on them.

Likewise, Andrew Chadwick’s feature on incorporating sandbells into clients’ training illustrates how turning work into play can transform the way clients think about exercise. After all, who doesn’t like having fun?

If we can succeed in turning exercise and healthy living from a need, into a want, then we can help more of the population adopt long-term fitness and a healthy, long life.
Source: Jason | Andor From Australian Fitness

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How to drink less but still have fun this party season

This post is written by Catherine Saxelby, an accredited dietitian and nutritionist who is a member of the Lion Beer Advisory Panel and has overseen the introduction of nutrition information panels onto Lion’s entire range of beers.

If we could just contain things to a one-off Christmas Day blow-out, our bodies could cope. But it’s those indulgent gatherings in the long lead-up such as end-of-year farewells, speech nights, office parties and family picnics that can wreak havoc with our best intentions. Then it spills over into New Year with fatty finger food and salty chips.
 
The silly season is also the peak time for drinking, from a glass of bubbly on arrival to a cold beer at a barbecue, but it can undo your hard efforts at the gym if you go overboard. Small wonder this over-indulgence is linked to holiday weight gain.

The problems with alcohol.

• Alcohol can be a contributor to overweight. Pure alcohol is concentrated in kilojoules (Calories), having almost twice that of carbohydrate or protein, gram for gram. 
• Alcohol seems to encourage fat storage rather than fat burning. And it reduces your resolve so you eat things you’d never normally consume. How good that pie and hot chips look on the way back from the pub…
• Here’s how to help your clients enjoy themselves in moderation. No-one wants to lose weight, then regain it all over Christmas. 

Catherine’s 12 best Christmas tips for drinking less
If you’re trying to stick to a weight loss program, here’s how to survive without becoming a total social pariah. Good news is there are lots of lower kilojoule and lower alcohol drink options right now:
 
1. Quench your thirst with a large mineral water as soon as you arrive.
 
2. Spritz your wine with mineral water or add ice to make itgo further.

3. Order a light or mid-strength beer. You save on alcohol AND kilojoules.

4. Stick with white spirits (like vodka) with lots of ice and sugar-free mixers. 
 

5. Intersperse sparkling mineral water with your alcoholic drinks. It helps keep you hydrated and avoid a hangover. Drinking a large glass of water before bed also helps.

6. Have something to eat before you drink to slow the absorption of alcohol. 
 
7. Buy lower-alcohol wines.
 
8. Watch those portions. Remember a standard glass of wine measures only 100 mL, not 170 mL like those bars give you. A standard beer is one middie 285mL (full-strength) or two middies 570mL (light beer).

9. Don’t forget these non-alcoholic options:
 
▪ mocktails (as long as they’re not made with cream or heaps of juice)
▪ tomato juice (refreshing in hot weather)
▪ lime, soda and bitters
▪ grapefruit or cranberry juice with mineral water
▪ ginger beer
▪ iced teas
▪ fruit punch (serve in a champagne glass).
 
10. Offer to be the designated driver so you have the perfect excuse for not drinking. Even driving to the event makes you extra cautious about drinking.
 
11. Set yourself a limit before you go out and stick to it. The National Health and Medical Research Council recommends no more than four drinks in a 24-hour period.
 
12. Steer clear of salty snacks such as chips or peanuts (or ones with chilli too), which only make you thirsty and encourage you to you drink more.

Don’t mentally write off the next month. Think in terms of trade-offs so a boozy dinner is balanced with some salads, seafood and fresh fruits, or a workout. Forget losing weight now. Aim to be the same weight in January as you were at the start of December – that’s ‘success’.

Forget low-carb beer
Diet-conscious drinkers have flocked to low-carb beer, but consider reaching for a light or low-alcohol brew instead. Either mid-strength or low-strength is a winner.

First, beer is not actually high in carbohydrate to start with. Regular beer has less than 3 per cent carbs while soft drinks have 11 and bread, a high 40 per cent.
 
Second, most low-carb beers have the same alcohol content as full-strength regular beers which is 4 to 5 per cent. So you save on the carbs but make up for it with the alcohol – and the kilojoules end up around the same. 
 
Compare a low-carb to a low-alcohol beer in terms of kilojoules per 100mL or per serve. You’ll see both end up about the same. And your total kilojoule intake is ultimately what counts.

It’s the party season and nobody wants to completely abstain from indulging, but by working some of these tips into your summer you can have fun without waving farewell to all your good work.
Source: Jason | Andor From Australian Fitness

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Should I juice or should I blend?

This blog post was written by Lisa Craven, author of Juice It! Blend It!

With party season upon us, and the increased opportunity to indulge in snacks and alcohol that this entails, you might want to give yourself a pre-emptive health boost by packing more nutrients into your day. And whizzing a whole bunch of fruit and veggies into a drink is a great way to quickly get a massive hit of goodness.

But should you juice or blend? Juicing and blending are both great, but for different reasons. Juices are made using juice extractors and smoothies are made in blenders. Although some think they are the same, they are in fact quite different. They taste different, have a different consistency and different health benefits. You can have a few juices in one day, but just one smoothie will fill you up.

Juicing
Juices are made in a juice extractor, a machine that works to separate the liquid from the pulp of the fruit and vegetables. Juicing actually extracts the liquid juiciness from the fruit or vegetables leaving the indigestible fibre behind. This is what allows you to consume lots of vegetables! And, because juices don’t have any fibre, your body can quickly assimilate the vitamins and minerals. This gives your system a quick energy boost. Juicing machines do the work for you. Once the pulp is discarded from the juice, you can use the pulp in many different ways including giving it to the neighbour’s chickens, composting it or baking muffins with it.

Blending
Blending, or smoothie making, keeps everything intact, including the fibre. This takes the cake on digestion. This requires using a blender and some preparation of your fruit and vegetables, like peeling, pitting or slicing, before tossing them in the blender. The blender also requires liquid to be added to the mixture, such as coconut water, filtered water or nut milk, and keeps all the delicious flavour and texture. Smoothies are full of fibre and take longer for the body to absorb the nutrients. A smoothie can be equivalent to a meal.

Should I juice or blend?
The short answer is to do both, juice and blend, but at different times during the day. Juices are a great addition to a meal, but a smoothie can be the meal itself. Just keep in mind that the ingredients, preparation and recipes are different and not always interchangeable. You can also juice vegetables and add them to your smoothie instead of another liquid, giving you the best of both worlds. For example, make a mean green juice and then add that to your smoothie – and ‘voila!’ – you have a nutritious drink and blend of juice and smoothie. While this is delicious and healthy it requires both a juicer and a blender.

It’s great if you can have both a juicer and blender, but that’s not everyone’s cup of tea. If you can only choose one, my suggestion is to go with a juicer if you are looking to add vegetables to your diet and want the vegetables to be assimilated quickly, giving you loads of energy. However, a note about juicing fruit: if you plan to juice a lot of fruit, be aware that consuming a lot of fruit juice can cause a rapid spike in blood sugar, which often leads to energy loss rather than gain. If you are looking for extra yummy fibre with slow absorption of food and a snack or meal replacement, go with a blender.

Recipes

Hydrate with Banish the Bloat Juice

2 cups chopped watermelon, rind removed
1 handful mint
1 knob ginger

Feed all the ingredients through a juicer. Pour into a glass. Serve immediately and enjoy!
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Love Your Greens Juice

This one is a great afternoon pick me-me-up!

½ lemon
1 handful kale
1 handful spinach
1 small cucumber
4 stalks celery
Handful parsley
1 knob ginger

Remove the peel and pith of the lemon and cut to fit in the juicer. Feed all the ingredients through the juicer. Pour into a glass. Serve immediately. Enjoy!

Leafy greens such as kale and spinach are rich in vitamin B and a great mood enhancer.
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Grapefruit Kale Juice

1 grapefruit
1 handful kale
1 cucumber

Cut the grapefruit in half, then peel and remove the pith and cut the grapefruit to fit into the juicer. Feed the ingredients through the juicer. Pour into a glass. Serve immediately. Enjoy!

Lisa Craven is a juice devotee from New York City, but now living in Sydney. Passionate about wellbeing and keeping life in balance, she is a life coach, yoga teacher and a champion for wellness in the workplace. Lisa is the author of Juice It! Blend It!

Source: Jason | Andor From Australian Fitness

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