7 fitness blunders – and how to avoid them

A special message from our sponsor: Belconnen Physiotherapy Clinic

Even if you don’t have a perfect body, you need to be healthy enough so that you can work with ease and efficiency.  As you may have noticed, we are pretty passionate about exercise at BPC, but we know that for some people the path to fitness can be littered with obstacles. Read on to find out some of the most common roadblocks and how you can get over them. Or call us – we’d be delighted to help you deal with them!

Lack of time

Work activity into your routines. Don’t drive when you can walk. Take the stairs. Do squats while watching TV at night, or use that exercise bike that is gathering dust in the garage…

You don’t like exercise?

There are lots of ways to sneak some exercise into your day or week. Grow flowers, walk your dog or do whatever gets you moving. Paint a mental picture of the level of health and enjoyment that you’d love to have. Call or visit us – you’ll be amazed at how much fun you can have getting fit!

Lack of money

It doesn’t cost wads of money to get fit. Anyone can improve activity levels with minimum fuss and no special equipment. Focus on technique rather than tools. Ask us how to get started.

Boring routines

Enjoy your playtime! Get the fun back into working out! Change it up every two weeks. Learn new exercises or do more reps.  Join one of our classes (starting next week). Don’t get stuck in a rut.  There are lots of youtube exercise routines, but be careful not to take on too much if you aren’t already a bit fit.

Expecting instant results

Health won’t come overnight. Fitness is not a quick fix, it’s a lifestyle. If you cut out the excuses and resist the craving for instant gratification, you’ll learn a new way of living. Don’t try to do too much too soon, start easy and concentrate on good technique.


Do you head for the gym on weekends when you don’t really feel like household chores? Bursts of weekend activity are not going to get you to where you want to be. Instead, commit yourself to regular and frequent activity, no matter how small you start.  Plan a weekly routine and stick to it.

Lack of motivation

Think of one activity you always longed to do but never had the strength or courage for. visulaise it over and over. Can you actually see yourself doing it? Now you know what you’re aiming for.  Write it down, set your exercise steps to achieve it. And savor the glow of wellbeing that comes with each workout.

If you’re still struggling to get fit, come in and see us at the Clinic. We’ll help you understand what’s going on and how to get results!


Carbohydrates – the super food

Carbohydrates sometimes get a bad rap. Found in food as simple sugars, starches or fiber, carbs are a part of the macronutrients trio (accompanied by proteins and fats).

The most important simple sugar is glucose. Another is fructose, found in fruits. Glucose is the main source of energy for cells in your body. It is also the only energy fuel for your brain.

While other cells in your body know how to make glucose out of almost anything, your brain must get glucose from outside, or it is lost! Too little carbs lowers feel-good chemicals in your brain, encouraging anxiety.

The carbohydrate that you eat is broken down into glucose. This is transported in blood to every cell. The surplus is converted into glycogen, the storage carbohydrate, or into fat.

Your muscles run mostly on glucose, obtained from the breakdown of glycogen. If this is not available, they use protein instead. If you take in a lot of sugar, your blood glucose levels spike, which is not too healthy.

Starches are simple sugar molecules joined together. This means they require more time and effort to digest. This is why they produce a more prolonged and steady rise in the blood sugar.

The third type of carbohydrate is fibre. Dietary fibre can be found in the form of soluble or insoluble fibre. Soluble fibre is the kind found in most fruits, oats, dried peas or beans. Insoluble fibre is found in most vegetables, whole wheat and so on. Fibre softens your stool, and ensures regular and frequent bowel movement.

Carbs actually fuel your body. Don’t throw them out; instead, focus on healthy carbs and a balanced diet.


Quick tip

Taking short, brisk walks throughout the day is a great way to keep your energy levels high, boost your mood, and shed weight. One of the common arguments people give for not exercising is that they don’t have time – well, anyone can squeeze in a few short 10 minute walks each day!  It also helps you keep productive with the work you are so busy doing!



The only disability in life is a bad attitude.

~ Scott Hamilton


From the archives:

Motivation to exercise
Exercise requires motivation. When starting to exercise, it can seem like a chore. Here are a few tips to make it interesting to help you keep exercising. Read more

Walking; simple yet effective exercise
Whether you are an athlete in the prime of life, an elderly person or someone recuperating from an illness, walking is one form of exercise that nearly everyone can, and should, participate in. Read more

Good nutrition is vital to good health, but if it is neglected and disease occurs, physiotherapy can help to put you back on your feet and give you the tools to lead a better life. Read more

Drink more water
Just about any important health-related goal (e.g. adding lean muscle mass, losing excess body fat, improving functional or athletic fitness, etc) is achievable in part by drinking more water. Read more