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get fit for life

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Introduction CONTENT 03 5 Ways to avoid an injury while training 04 Training principles to improve athletic performance 06 Reclaim your workout mojo! 08 Training kit – why it’s not just about looking good! 09 Find your fitness soul mate 10 10 ways to eat healthy 11 Mythbusting fitness 12 Protein up!

At AIAS, we offer Certificate III and IV in Fitness to help people launch successful careers in Personal Training.

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Within our ‘Get Fit for Life’ e-book, you’ll find advice on all things fitness, including training principles, healthy eating, getting enough protein, avoiding injury and much much more.

Whether you’re just starting out or you’re a fully-fledged fitness fiend, we hope you enjoy reading our top tips for a fitter and healthier lifestyle.


5 WAYS TO AVOID AN INJURY WHILE TRAINING The result of injury is often intense frustration, knowing that your hardearned fitness is deteriorating while you take time off from training to recover. Even more annoying is the

thought that often injury is the result of our own actions, and that in fact there are ways in which we can train safely and effectively to avoid injury occurring. Sometimes the pain of an

Don’t go for both distance and speed right away

Never skip warm-ups

Trying to go longer and faster simultaneously is a dangerous combination. Instead, focus first on building up your distance. Step one is slowing down a little bit to make it sustainable. Once your body adapts to the distance, then you can start stepping up your pace.

Recognise pain – and respond to it Everyone knows that feeling of being tired and sore after a particularly long or hard workout. It’s important though, that you recognise the difference between that feeling and actual pain. Fatigue and soreness should gradually get better as you go through your workout, but if a muscle starts to tighten up more or hurt more, that’s pain — and that’s when you need to stop. There’s no glory in pushing through. At that point, try spending a couple of days on the elliptical rather than running on the road, or head to the pool instead of getting on the bike. It’s tough to swallow sitting out on an activity you loveespecially if you’re on a program – but it’s better to back off for a few days than to do damage that can keep you from making it to the starting line at all.

So you want to hit a four-minute km pace or get your heart rate to 145? Great. But you must ease into it. Give your muscles, heart, and body some time to warm up- especially if you’re in the middle of training and your muscles are already tired. If you can finish your workout strong, it’s better than having struggled through the whole thing because you pushed it too hard in the beginning.

Trust your body more than the program you’re on If you’re training for a race or competition by following a program, listen up: Even if your program dictates a certain distance, speed, or heart rate for the day’s workout, make sure you’re checking in with yourself and confirming that your body can handle it.

injury is often not as difficult as coping with the frustration of having to put your training plans on hold. Check out our tips for training safely to avoid injury:

The most difficult part of training for something is looking at the objective outline on a piece of paper and then subjectively trying to execute it. No matter how much you may feel like following the program’s instructionsto the letter, how your body feels should be the ultimate deciding factor in how closely you stick to it.

Your training doesn’t end when your workout does Your nutrition- especially post workoutwill have a huge impact on how you’re feeling from one day to the next. So make sure you consider hydration and nutrition as part of your training, too. If you feel awful a couple of hours after a workout or you’re totally drained the next day, it could be a sign that you need to up your electrolyte, fluid, and protein intake directly following your workout. Source: For more information on post workout nutrition, check out the following link: precisionnutrition.com/about-postworkout-nutrition

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TRAINING PRINCIPLES TO IMPROVE ATHLETIC PERFORMANCE Follow these eight cardinal training principles and you will be well on your way to designing effective fitness programs. Here are our top tips to help you get back to reach your training goals.

Specificity Principle

Overload Principle

Diminishing Returns Principle

The specificity principle asserts that the best way to develop physical fitness for your sport is to train the energy systems and muscles as closely as possible to the way they are used in your sport. Thus, the best way to train for running is to run, for swimming is to swim, and for weightlifting is to lift. In sports such as basketball, baseball, and soccer, the training program should not only overload the energy systems and muscles used in that sport, but should also duplicate similar movement patterns. For example, in strengthening a quarterback’s throwing arm, design the exercise to simulate the throwing movement. Warning: This principle can be taken too far. Ample evidence suggests that cross training, or doing another sport or activity, can help improve performance (see the variation principle).

To improve fitness levels, you must do more than what your body is used to doing. When more is demanded, within reason, the body adapts to the increased demand. You can apply overload in duration, intensity, or both. As a runner, if you increase a long-distance run by five minutes, you’ve added an overload of duration. If instead, you run your normal distance, but in a shorter amount of time, you’ve added an overload of intensity.

When someone unfit begins a training regime, fitness levels improve rapidly, but as they become fitter, the returns diminish. That is, as you become fitter, the amount of improvement is less as you approach your genetic limits.

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Progression Principle To steadily improve your fitness levels, you must continually increase the physical demands to overload your systems. If the training demand is increased too quickly, you will be unable to adapt and may break down. If the demand is not adequate, you will not achieve your optimal fitness levels.

A corollary to this principle is that as your fitness levels increase, more work or training is needed to make the same gains. As you’re designing training programs, remember that fitness levels will not continue to improve at the same rate as you become fitter. Remember, when you first start training, improvements in fitness are large and happen quickly however, the closer you get to your maximum fitness level, the harder you must work to achieve smaller increases in your fitness levels. This same principle applies when trying to lose body mass.


Variation Principle

Individual Differences Principle

This principle has several meanings. After you have trained hard for several days, you should train lightly to give your body a chance to recover. Over the course of the year, use training cycles (periodisation) to vary the intensity and volume of training to help achieve peak levels of fitness. This principle also means that you should change the exercises or activities regularly so that you do not overstress a part of the body. Of course changing activities also maintains your level of interest in training.

Everyone is different and responds differently to the same training activities. The value of training depends in part on the person’s maturation. Before puberty, training is less effective than after puberty. Other factors that affect how people respond to training include their pre-training condition; genetic predisposition; gender and race; diet and sleep; environmental factors such as heat, cold, and humidity; and of course motivation. It’s essential to individualise your training as much as possible.

Perhaps you’re thinking that the specificity principle and variation principle seem to be incompatible. The specificity principle states that the more specific the training to the demands of the sport, the better; and the variation principle seemingly asserts the opposite, train by using a variety of activities. The incompatibility is resolved by the degree to which each principle is followed. More specific training is better, but it can become exceedingly boring. Thus some variety that involves the same muscle groups is a useful change.

Moderation Principle Here is another familiar saying: all things in moderation. Remember

that training is a slow, gradual process. Give yourself time to progress instead! Don’t be impatient! Stick to a training program that progresses slowly, using the principles just discussed. You want to gently coax your body into superior condition, not beat it up by overtraining. Your body adapts when you are resting, so sleep and down time is as equally important as training. Training hard for 7 days of the week will do you more harm than good. Make training fun. Design games and activities that challenges yourself to do the same work but without the drudgery of monotonous exercises. Training should be encouraging and promote a positive attitude. It might hurt – but it can be fun too.

Reversibility Principle We all know the following saying: use it or lose it. When you stop training, your hard-won fitness gains disappear, usually faster than they were gained. The actual rate of decline depends on the length of the training period before training ceased, the specific muscle group, and other factors. A person confined to complete bed rest is estimated to lose cardiovascular fitness at the rate of 10 percent a week. It’s important to recognise that maintaining a moderately high level of fitness year-round is easier than detraining at the end of the season and then retraining at the beginning of the next.

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reclaim your workout mojo! We all go through peaks and troughs when it comes to exercise. It’s normal to have those days when the last thing you feel like doing is pulling on your kit, lacing up your trainers and hitting the gym. But if your motivation has gone on a more extended holiday, and you find yourself avoiding the gym at all costs, there are things you can do to break out of the rut and get back on the treadmill. Whether you’re bored, tired or just not feeling it anymore, these tips will help you reclaim your exercise mojo and come out the other side fitter, stronger and happier.

NO MORNING GLORY: It’s cold and dark outside, but your alarm’s just gone off for boot camp. It takes all your mental strength to strip off the covers and climb out of bed. Brisbane-based sports psychologist Georgia Ridler says understanding what motivates you in the first place will give you lots of reasons to get both feet on the floor at 6am. You can either motivate

yourself away from what you don’t want (such as extra kilos), or you can try the more successful approach and set positive goals that take you towards what you do want. If you think in the positive, about what you WILL achieve by going to the gym, for example, improve your bikini body or become fitter to keep up with the kids , you’ll feel a lot more motivated

thinking about what you do want rather than what you don’t. Use visual reminders such as photographs of yourself back in your fitter days on the fridge and set goals using the words, “I want to…”

Try this: Give your exercise alarm an inspiring name like ‘bikini body’ to remind you why you’re getting out of bed so early.

ANOTHER ONE BITES THE DUST: You forget what your gym actually looks like. How many people do you know join a gym which they very rarely (if ever) visit? People very often start out the new year very committed, before using

it a few times then bailing after a couple of months. Start gradually. Build up your exercise programs slowly to ensure you don’t become injured or burnt out. Above all, set realistic goals which will fit around everything else going on in your life.

Try this:

and besides, it gets you nowhere in improving our fitness levels. Make sure your program includes different work outs; running, circuits, weight training; and include easy weeks, harder periods and rest days.

Try this:

Ask the gym’s personal trainers to create a program you can stick to and bring a friend along for extra motivation. If you arrange to go with someone, you’re a lot less likely to cancel.

BOREDOM SETS IN: Your weight/fitness level or interest has reached a plateau and you don’t like the view anymore. Mix it up! Use a trainer to help you write a training program that is varied. No one likes the same routine every day,

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Make it interesting. It might be as simple as increasing your weights, having more rest, changing your days, or doing a circuit instead….


INTEREST WANES: You really enjoyed your first fun run, but a few days off has now stretched into a few months. Have a break. Give yourself a rest when you’ve achieved a goal. Make sure you stop and celebrate your first 5km,

marathon or cross fit competition. Then search for something new and start again. It’s important to reflect and take time to give yourself praise for your achievements. Otherwise, it just drags on for exercise sake!

Try this:

This is the time we need to dig deep and find a way to push through the pain. You’re not the only person in your class feeling it. If you want to become fitter or stronger, the body has to overload in

order to make adaptations. Keep going – when your tired and sore, its working.

Thankfully, rest is a key part of a fitness plan, and you can afford to take a week or two off. Enjoy your holiday guilt free, so you can return to your usual routines invigorated and refreshed.

Try this:

Not sure what to do next? Set yourself a different goal. Turn to an app and try running 50km in three months, or log up the distance on the rower, the bike or the treadmill.

MID-WORKOUT: By track five of the spin class, you’re aching and keen to slip out the door. The hardest part of a workout is the time when the real changes take place in your body and your mind is telling you to stop.

Try this: Your new mantra: “pain is gain”.

HOLIDAY MODE: You’ve had a holiday on the beach and the only workout involved lifting your food and drink to your lips….

It takes about 10 days to a fortnight before your fitness starts to reverse, meaning your cardio fitness and strength start to drop off. Enjoy your break, but don’t leave it too long.

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TRAINING KIT – WHY IT’S NOT JUST ABOUT LOOKING GOOD!! Believe it or not – when it comes to working out, it’s not just about looking good in the gym mirrors or down by the footy pitch. There are technical benefits too! We tell you what to look for in all aspects of your training gear:

Socks

Jackets

Basic sports socks will absorb sweat and will move about in the shoe which will only facilitate blisters. When training most days, you should definitely invest in some fitted sport-specific socks. Anatomically (left and right specific) fitted socks or ‘toe socks’ with moisture wicking fabric will reduce the incidence of blistering.

Come that harsh cold winter, technical jackets offer the benefit of buffering the rain and keeping the chill off your body. Find a jacket that fits the contour of your body, is wickable, quick drying, and made with lightweight fibres to ensure they’re fit for your training needs. As you will be training a lot in the darker months, reflective materials are a must. Jackets that have a range of pockets, removable sleeves and mp3 pockets can be versatile pieces to have in your training gear.

Shorts and T-shirts Non-technical garments tend to be heavy to start with but can get much heavier with rain or sweat. This means that you’re not only wearing extra weight while you run, but because they’re not quick drying you’ll also remain wet throughout your training session. Not only that, but if you’ve ever seen someone cross a marathon line with a blood stained shirt – you’ll understand how important a technical garment can be when in training or competition! The most important thing that your kit should provide when training, is the ability to wick away sweat. Look for moisture wicking fabrics which not only effectively wick away sweat but also feature extra ventilation at the key body zones. These are the fabrics that feel almost dry when you pull them out of the washing machine! Clever hey?!

Tights Wearing tights or shorts with a lycra content ensures ease of motion, as well as additional support on the muscle groups which can be vulnerable during cold snaps or when fatigued. Many women prefer a ¾ tight or short tight in warmer weather, and many men will use a short tight, not just for the supportive lycra benefits around the major muscle groups but to prevent the chaffing that they may get when wearing a short. Gross but true. 08 |

Footwear If your training involves lots of running, the best way to avoid injuries is to prevent them, and the easiest and most effective way of doing this is to wear the correct footwear offering stability and shock absorption for your running gait. Your foot will have its own natural inwards

(pronation) and outwards (supination) rolling movement throughout the running gait. These rolling movements are necessary for the foot to function properly whilst in motion. However, it’s when these rolling movements become exaggerated, two particular problems can occur: • overpronation is the term used to describe when the foot rolls too far inwards, causing the foot arch to flatten and stretches the muscles and tendons in the foot • oversupination refers to the outward roll, placing large strains on the muscles and tendons that stabilise the ankle Get to your nearest specialist running store that can offer you a biomechanical analysis and send you on your way with the correct footwear for your gait.


find your fitness soul mate Finding that perfect partner to pound the pavements with, or spot you at the gym can sometime be tough. When it comes to picking your training buddy, here are some tips for what to look out for. Set some goals First and foremost you need to figure out your fitness goals. Do you just want to get outdoors and enjoy yourself, or are you training for your first marathon. If, for you, exercise is about catching up on the goss, there’s no reason you can’t join a group with different fitness levels. But if you’re looking to up the intensity, find a friend who’s at your level or just slightly fitter than you to give you that extra push. There’s no rule that says you can only have one training buddy! Try finding different partners for different sessions. Ask some friends to join you for a run on Mondays and find another friend to help you work those weights the next day.

Pick your perfect match

Try something new

Similar to dating; it’s wise to seek out a training friend whose personality matches yours. If you’ve a best mate who constantly bails and leaves you squatting solo, you’ll end up more frustrated than motivated. If this happens, you need to find someone who sticks to the schedule. That way you can still achieve your weekly weights target, and save your gettogethers for fun nights out instead.

Your best friend doesn’t always mean they’ll be your best training partner. Trying new training techniques can be a great way to make new friends. Why not join a local running club through websites, to meet other fitness fans in your area. And remember, when it comes to who you work out with, the aim is to find inspiration, motivation and some good times too. There are websites out there too, like findateammate.com.au or allsportsaustralia.com.au designed to help you find your perfect training partner.

Pushy pals On the other hand, avoid working out with someone with a much higher fitness level than you, or someone who turns every run into a race as this can lead to overtraining and will only put you off. If your buddy is a lot stronger, they’ll keep pushing the pace and by trying to keep up all the time, you put yourself at risk of injury or fatigue.

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10 WAYS TO EAT HEALTHY 1. Go meat-free for a day

5. Shop smart

8. Boost your immunity

Eating less meat and more vegetables could be the ticket to a healthier you. Vegetarians are 32% less likely to suffer from heart disease, according to findings from Oxford University. Aim to have a few meat-free days a week for a real health boost.

A well thought-out shopping list is a handy companion when you hit the supermarket. Deciding what to restock your fridge with and eating before you go helps to reduce the temptation to fill your trolley with treats.

Put the zest back into your day with a diet that’s designed to strengthen your immunity. If that sounds complicated, we’ve got good news: it’s easy! All colourful fruit and vegetables – especially oranges, tomatoes and pomegranates – are chock-full of nutrients that will help to boost your body’s defence system.

2. Ditch caffeine Caffeine picks you up only to dump you back down, so stop the roller-coaster effect by cutting your intake to a couple of cups a week. Reach for a mug of green tea – high in antioxidants - for a healthier start to your morning.

3. Eat green Leafy greens equal a happy body as they help to improve liver detoxification by pushing toxins out of your body. Make sure you fill half your plate with kale, broccoli or spinach at lunch and dinner for clearer skin and a flat tum – motivation in itself!

4. Drink up Feeling hungry? Sometimes thirst can be confused for hunger. Have a glass of water. Upping your intake of liquids helps to keep cravings at bay while reducing bloating. Make sure you drink at least two litres of water every day, and opt for coconut water or herbal teas over sugar-packed juices and fizzy drinks.

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6. Keep track Logging everything you eat in a food diary can help you to track your journey with food - and it will help you to make healthier choices in the long run. Monitoring everything that passes your lips may sound dull - who has time for that right? But it could be the key to cleaner, healthier eating. Looking back over what you’ve eaten each day can help you figure out whether you’re eating for hunger or boredom. There are some great apps on the market that make this an easy task.

7. Eat breakfast Yes, we’ve said it before, but we’ll say it again – a healthy breakfast is key. Loading up on the good stuff first thing will help you dodge unhealthy cravings later. Researchers in the UK found those who skip breakfast are more attracted to fatty, unhealthy food later in the day – and eat more of it. Try porridge sprinkled with nuts and seeds or scrambled eggs on whole grain toast.

9. Fuel up Whatever you do, don’t go hungry.Eating every three hours helps to keep your blood sugar level on an even keel and keeps fat gain at bay, so make sure you fuel up sensibly throughout the day. Keep healthy snacks like raw nuts and fresh fruit on hand to nibble on when you need a boost, but don’t graze all day long. Try to stick to three meals and two snacks per day.

10. Stop counting kilojoules Calculating the calorie value of every bite is not only a joyless task, but it’s also likely that you’ll make less healthy choices – such as choosing low-calorie options, which are often full of artificial sugars, over whole foods. For optimum health, aim to eat mainly complex carbs, good fats and protein with lots of veggies and fruit.


mythbusting fitness

Fitness myth 1: Lifting heavy weights makes you bulk up Despite constant reassurances to the contrary, many people still think that lifting weights will make them look like the hulk. Trust us, looking at a squat rack will not make you ripped, only super-intensive training combined with supplements could have this effect. Proper strength work (low reps with a high weight) can do wonders for your physique, not to mention bone density and general quality of life.

Fitness myth 2: Lots of cardio helps you burn fat quickly

Fitness myth 3: Fit people don’t sweat

Fitness myth 6: Stretching is always good for you

Just because you look like you’ve stepped under a hose after the gym, doesn’t mean you’re completely out of shape. A body that sweats is a body that is working efficiently to remove heat through the surface of the skin, so if you’re working hard, you’ll heat up fast!

Not always. For women, intense stretching when pregnant or around menstruation is not a good idea. At this time, there is a lot more of the hormone relaxin present. This increases the laxity of the joints, meaning that you can overstretch without really noticing.

Fitness myth 4: Ab crunches give you a sixpack

Also, static stretching, where you hold your body muscles in a fixed position, before warming up is a big nono. Better to do some dynamic stretches, such as lunges, squats and arm swings, to heat up the muscles, and save static stretching until the end of the workout to increase flexibility.

Half myth. You can do all the crunches you want, but you won’t notice a muscly tum if it’s invisible under a layer of fat. Unless, of course, you get down to a low body fat level of approximately 20 per cent or under.

Focussing only on cardio exercise, particularly steady-state stuff, such as jogging or cycling, may help you lose weight over time but it won’t help you zap fat fast. If you are after speedy results, you need to do a combination of interval training and resistance work. For the interval training part, try hill running. Going up and down hills will see you constantly alternate your heart rate which helps increase your speed and power (you’ll see changes pronto).

In order to make your abs visible, you need to blast away fat with movements involving lots of muscles and joints e.g. squats, chest presses, deadlifts, etc.

For the resistance bit, aim to change the sets and reps of your weight workouts every four to six weeks to really help build strength. Getting a personal trainer to guide you through the science and practice of it, at least for the first few months, is a great option.

Rest time is crucial and the time when your body recovers and gets fitter. What’s more, if you don’t allow your body to rest, you’re likely to get injured or rundown. Then you won’t be able to train at all!

Note, being above 20 per cent body fat is still well within the healthy range of 2125 per cent, and these things are often partly determined by genetics, as well as training and diet.

Fitness myth 5: Rest days are for slackers

Fitness myth 7: The less you eat, the thinner you’ll be Total myth. Obviously, eating more than you burn off piles on the kilos, and doing the opposite helps weight-loss, but a lot of overweight people don’t actually eat any more than those half their size (unfair, we know). What they don’t realise is that years of dieting, and very often subsequent bingeing, has meant that their metabolism has come to a standstill. Efficient training (resistance and cardio) along with either five small meals a day, or three normal meals and two snacks, is the only way to get lean and stay that way. Crash diets just don’t work: the only lasting result is the damage to your metabolism.

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protein up! What springs to mind when you hear the words ‘protein powder’? That scary looking boofhead who’s always pumping iron at your gym? Protein powders have long been associated with mega muscle men – a stigma that we need to forget. A daily protein shake or two before/ after exercise won’t give you muscles like Arnie Schwarzenegger – unless you train like him!

So why is protein so important? One of the most important components of both weight loss and muscle gain diets is protein. And, most active people are simply not eating enough of it. Protein is important if you are active and striving for a lean physique. It assists with muscle recovery postexercise, strengthens muscles so you can work out harder, and helps you burn more fat whilst resting. Not only that, but it helps you manage hunger between meals making you feel fuller for longer. Protein also helps support red blood cell production, supports the immune system and helps keep hair, nails and skin healthy.

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Protein powder vs protein high food Just like meat, poultry, fish and egg whites, protein shakes contain the amino acids that the body requires to build lean muscle tissue. Protein powders are a super convenient way to get much needed protein, much easier than eating six chicken breasts a day! They are also absorbed quicker and are easier on digestion then their solid food counterparts. However, protein shakes are still supplements and shouldn’t replace the role of protein rich food in your diet; they should instead be a healthy addition.

We recommend that half of your daily protein should come from protein rich food and the other half from protein shakes (say 2-3 shakes per day). Here’s an example day: • breakfast – meal • mid-morning – Shake • lunch – meal • mid-afternoon–- meal • dinner – meal • supper (before bed) – meal • pre/post workout – shake


Choosing the right powder If you’re daunted by the number of protein powders on the market, here’s how to choose. To gain muscle mass, Ausport recommends, you consume 1.2-2 grams of protein per kilogram of body weight a day. To lose weight, go for powders with the most protein (at least 80g per 100g) and least carbs (especially from sugars). For something substantial to eat after training, try one with more carbs (at least 12g per 100g) as they help you recover. For meal replacement, opt for those with higher protein and fat, as these fill you up for longer, making you less likely to overeat. Below is the recommended dietary intake for protein for both men and women to maintain health. These guidelines are set by The Australian Government National Health and Medical Research Council. However, if you are looking to increase muscle mass or lose weight, you will benefit from consuming more protein than the recommended RDI. Men tend to have more lean muscle mass and therefore require more protein. Also, as you get older muscles tend to weaken and you require more protein in your diet to keep them strong.

Age

RDI

Men

19-30 yr

64 g/day (0.84 g/kg)

31-50 yr

64 g/day (0.84 g/kg)

51-70 yr

64 g/day (0.84 g/kg)

> 70 yr

81 g/day (1.07 g/kg)

Women

19-30 yr

46 g/day (0.75 g/kg)

31-50 yr

46 g/day (0.75 g/kg)

51-70 yr

46 g/day (0.75 g/kg)

> 70 yr

57 g/day (0.94 g/kg)

Other uses for protein powders Protein powders can be used for more than just shakes, how about: • sprinkling protein powder on your morning porridge

• mix chocolate or vanilla protein powder with some fat-free cream cheese…hello cheesecake flavour! Serve on a whole-wheat cracker if you want the biscuit base. • combine flavourless powder with your scrambled eggs or mashed potato. • add some flavour to your fat-free yoghurt with a teaspoon of protein. • curb hunger and sweet cravings with a protein snack. Think protein balls, cakes, muffins, cookies… yep there are lots of healthy recipes out there. Jump online and check out the great range of free protein recipes available.

• mix protein powder with egg whites, oatmeal and some sweetener…and cook it like a pancake

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Student testimonial

billy hill Fitness Graduate

What made you choose AIAS and this particular course?

What’s the best and the worst part about being a student?

Have you any tips for fellow students?

I selected AIAS because it was a respected college amongst the fitness community.

The worst part is the late night study crams before exams. As for the best part, the practical lessons are a lot of fun.

Make sure you are up to date and study a chapter every week. Don’t leave it until the last minute and then have to cram. Ask questions and learn as much as you can on the practical side from the lecturers. Also a tip for people wanting to get into the fitness industry, start practicing your sales techniques now to help you get clients on board.

What have you enjoyed most about the course and what has it taught you? My previous job was a Bricklayer and I had problems with my back as well as a torn bicep so the knowledge that I gained helped me personally to correct the damage done to my body and this has inspired me to help others. Also Dion, one of our lecturers took us to a swim team training session where we had to help design the actual training program which was very cool. It taught us about the importance of planning.

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What’s your favourite subject? I like Strength and Conditioning, the Sports Trainer subject where we are shown how to tape properly, and any of the Physio classes.

What do you plan on doing after you graduate? I have been working as a Personal Trainer at Good Life Heath clubs for almost a year now and eventually I want to work in the Physiotherapy industry.


Studying with AIAS

Established in 1974, the Australian Institute of Applied Sciences has been a leading provider of vocational training in Health and Wellbeing for almost four decades. Whether you intend to study for interest, or to begin a new career in the health or wellbeing industries, the Institute has a course that will suit you. Our faculties include Beauty Therapy, Hairdressing, Massage Therapy, Natural Medicine and Health & Fitness.

Certificate III and IV in fitness

Find out more:

A Certificate III in Fitness offers graduates dynamic career pathways in the fitness industry. Completion of this course qualifies graduates to be employed as fitness instructors in gyms, fitness facilities and communities, or in an outdoor environment.

AIAS understands that choosing to study, or making the decision to change your career pathway can be daunting, particularly when thrown into the mix of everything else that your life involves. Enquire today to speak with one of our student enrolment advisors, to explore your study options and to discuss how you can meet your career aspirations with an AIAS course.

Students may also choose to continue their studies with a Certificate IV in Fitness to become a Personal Trainer. On completion of your Certificate IV, you can work as a personal trainer in fitness centres and gyms, or even run your own AIAS courses are offered from state of the business. Graduates will be expected to art campuses in Brisbane and Melbourne train individual clients, on a one-to-one or Online, through our learning platform, basis or as part of a group, and will have Study Smart. Our Online Learning platform the ability to plan, conduct and evaluate means you can study anytime, anywhere exercise training. With this qualification, and learn at your own pace. it is expected also to be a pathway for students wishing to continue their studies at Diploma level.

Contact our friendly enrolment team by phoning 1300 880 933 or by enquiring here.

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aias.edu.au Contact Local call: 1300 880 933 Email: admin@aias.com.au Brisbane Campus 337 Logan Road Stones Corner QLD 4120, Australia Melbourne Campus 399 Lonsdale Street Melbourne VIC 3000, Australia

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AIAS Get Fit for Life