Three key lifestyle factors that influence bone mineral density are weight bearing exercise, vitamin -D (usually from sunlight exposure) and calcium intake from diet. Boosting calcium levels in your diet can help to improve your bone health and strengthen your bones. Increasing the amount of leafy green vegetables in your diet is a simple and […]
16
Apr
Apr
Bone Mineral Density (BMD) is how strong and dense your bones are, with a higher BMD reducing the chance of osteoporosis and subsequent bone fracture. Exercise plays a big part in helping to optimise BMD throughout life, but what type is the best? Exercise has been shown to increase muscle strength, endurance and power and […]
16
Apr
Apr
The first DEXA, was built in 1987 for commercial use. DEXA is used all over the world for both body composition and determining bone mineral density (BMD). But what is BMD and how does this impact you? In the simplest of terms, BMD measures how dense the bones are, which correlates to how strong the […]
02
Apr
Apr
The two main goals for body composition are losing fat mass or gaining lean muscle mass. It is a question that is asked many times, can you do both at the same time? Reducing your fat mass involves creating a caloric deficit, with research showing the best results come from eating just above your Resting […]
02
Apr
Apr
Enjoy this beautiful and easy peasy Power Berry Avocado Almond Chia Salad chock full of fresh salad greens, fruit and heart- healthy avocado, nuts and seeds for lunch or dinner. Prep Time: 10 minutes Total Time: 10 minutes Servings: 1 Ingredients: 2 cups leafy salad greens 1 cup mixed berries 1/2 avocado cubed 2 tablespoons […]
02
Apr
Apr
At MeasureUp we calculate your resting metabolic rate (RMR) using your fat free mass. This allows us to provide you with some basic nutritional information to help achieve your goals. On many occasions we find clients are eating well below their RMR. If you are looking to reduce fat mass, you should try to eat […]
02
Apr
Apr
Measuring someone’s total mass on a set of scales has been a big part of body composition measurement over the years. Weight is used in the BMI equation to help classify an individual’s risk of a range of cardiovascular and metabolic risks. It has been used as a method to track progress by the general […]
25
Feb
Feb
Challenge complete, goals achieved, time to celebrate? Well of course it is, but try some of these healthier alternatives if you plan to celebrate. The Dietitians Association of Australia recommends reducing the amount of saturated fat with steps such as having a salad when ordering a meal instead of chips, wholegrain sandwiches instead of white […]
25
Feb
Feb
The gym can be a fantastic place to perform a huge variety of exercises, but it’s not for everyone. So how can you exercise without a gym or the equipment they provide? Easily! There are a variety of exercise types, with the most common being cardiovascular, resistance training, stretching and mobility. With all exercise, be […]
25
Feb
Feb
Completing a challenge normally involves you changing some of your habits and installing new, positive habits into your lifestyle. When the challenge finishes the next obstacle is trying to maintain these new habits and avoiding going back into your old habits! Maintaining exercise habits developed during the challenge was a topic discussed in our main […]