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Abbey Lou Dalton Accredited Exercise Physiologist

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Abbey Lou Dalton Accredited Exercise Physiologist

Disclaimer: All information on this site is general in nature and not to replace health advice.

14/02/2020

A theraband under the feet can add that extra bit of work to your squat if you don't have access to weights. I use this exercise for my clients with osteoporosis to gradually build up their loaded squat work. It is really important to do this to build strength in hip bones.

In my office at work it is perfectly appropriate to bust out some squats!

Done for the week now, had a great week getting out and about in the community. Time for a beach walk and a swim!

Disclaimer: All advice on this page is general in nature and should not replace individual health advice. You are encouraged to talk to your health professional in regards to your individual situation.

22/01/2020

Jellat Jellat corn and perfectly clear water at Cuttagee, a touch of summer after all. I know for many it has been hard to find much enjoyment in the summer this year but it does feel good to get in the ocean!

Fun facts about a corn cob: it is delicious raw, you can easy cook it in a bowl of water in the microwave at work and it's filling for lunch, it comes in it's own natural packaging to keep it fresh, it is both a vegetable and a whole grain, full of great nutrients, it is very good for you! So ignore the corn hating rumours (haters gonna hate) and dig in.

06/01/2020

The days are blurring together a little bit but the other morning was the first in my life where the sun didn't rise. I was up as part of our fire watch rotation for our house and could hear the birds sing then it stayed dark all day.
This picture I took is not as amazing as those taken of our fantastic fire fighters out on the front line but the contrast in the photo struck me.

After going through fire plans and wearing masks, goggles and heavy duty clothing we got into our cossies and joined everyone having a swim or a surf at Tathra beach. The beach is completely covered in ash, smoke is still in the air but it feels good to do something normal. Far from being complacency it's about still having some joy and normalcy in days of fear and anxiety.

Thank you everyone for the support given to our communities here, I've seen some inspiring efforts.

01/12/2019

It's so great to be able to do what I love in my hometown community. It's amazing to compare my commute now to what it was in the city, even when I get to work I can still see cows and paddocks out the office window! Now I just have to watch out for roos instead of road rage. I also get to meet all kinds of characters and hear all kinds of stories.
Don't worry I'm not taking selfies and driving, having a little snack stop on my way between places.

So Happy Monday. Let's aim for at least a 15min walk today to go out and see the beautiful area around us!

26/11/2019

Should over 50s do weights?
It's a big yes!
I often hear a lot of over 50s told that they shouldn't do weights because it is too high impact. This is simply not true and unfortunately this misinformation often comes from health professionals.

There are definitely some issues that can typically occur as we get older such as arthritis or pelvic floor issues that make it hard to do weights. However, it should always be a goal to build up our strength work to a point where it is challenging.

Even my clients in their 80s and 90s will be pumping iron and the results they see in energy, balance and strength is incredible.

Yes 'loading' and 'impact' are the things that can lead to injury or pain but they are also the stimulus for our body to get stronger not just our muscles but our metabolism, vessels, bones and even our memory and cognition.

It's about finding the right exercises for you at the right level, that's when an exercise physiologist can help to know how to start safely.

I'm yet to meet someone who can't safely do some form of weights work and see fantastic benefits. It's never too late to start.

27/10/2019

I work the evening on a Monday. What is my favourite thing to do in the morning before work?
Go for a walk or jog!
I always see something beautiful once I get out there, lately I've been seeing so many whales and dolphins.
I'm loving the headland walk at Tathra which has reopened after the fires with new growth sprouting everywhere.
When we have a bit of time to ourselves doing exercise might not be the first thing on our list of things to do but it is always worth getting out to see the local area.

20/10/2019

Wondering what the deal is with all those pre and post workout bars, balls and shakes? Are they necessary? Nope, not at all.

We've been told to think that if we start going to the gym or exercising we need to adjust our diet to help our body to gain the benefits of the workout. In general though our bodies want to be active, and our metabolism actually gets the most confused and disordered when we are not doing regular exercise.

So if you're not a professional athlete just focus on an all round healthy diet without wasting your money on extra products that probably won't benefit you. (We can't store protein long term so if you are getting extra guess where it goes? Down the toilet! or it may get stored in your body as fat. What a waste of money!)

From the research it is recommended to follow up exercise with a snack which is a mix of carbohydrate and protein and low in saturated fat. This could be a range of snacks though, I've gone for some peanut butter on whole grain crackers. Or you could go for some yoghurt and muslei, a handful of nuts and a banana.

It may surprise you but our body actually runs mostly on carbohydrate stores when we exercise, protein isn't our fuel source. Generally too if you are a meat eater you are most likely getting sufficient or even surplus protein in the day anyway.

Exercise doesn't have to be complicated and it doesn't have to be expensive. The most important thing is just to get moving!

08/10/2019

I haven't posted in a while, I've been a bit caught up in my own little bubble. To make up for it, here's a little tip to help get your veggies into the day; making sprouts. Great for when you haven't been to the shops and are running out of fresh veggies.

All you have to do is poke some drain holes into the lid of a jar. Put your choice of dried, whole lentils or mung beans (my favourite is italian style lentils) into the jar. Rinse once pouring the water out through the lid holes. Next fill the jar up with water and allow to soak for half a day or overnight. Drain and rinse daily. Within a few days your sprouts will have big tails and will be ready to eat. Tip: make sure your sprouts are drained well and not sitting in water for days for food safety reasons.

Cheap, delicious, low packaging and extremely nutritious!

17/09/2019

I think they call it (combining a job with picking up rubbish.) I can't really claim that I plogged as I opted to do a beach walk rather than a jog today as my legs and butt are on fire after my workout yesterday! But it's such a great idea, a lot of people find it hard to fit in their obligations to helping the planet and their health so why not multitask?

The other multitask workout I like to do is using my rests between sets to do chores at home. Especially in winter it's better to do an active recovery to stay warm instead of sitting playing on your phone. Not the most exciting workout but it definitely gets things done. I might do a set of deadlifts then put the washing up away before the next set.

Maybe you can help me think of a name for my multitask workout...

Working out doesn't always have to be a big chunk out of your day, sometimes we can work out ways to add it in to other activities.

08/09/2019

As a fad food kale has been surprisingly resilient at staying on the supermarket shelves and in our brunch smoothies. So what's the verdict on this frilly vegetable, as super as it's reputation?
Basically there is no such thing as a super food, kale is extremely good for you as a dark, green, fibrous vegetable full of nutrients but so is cabbage and silverbeet. If you're not a fan but you like a bit of spinach there is no need to force yourself to eat kale because of some mythical ability to replace good eating and regular exercise.

I am actually a big fan of kale though, as it is extremely easy to grow! It's one of those garden greens that you can just keep picking at.

What about kale smoothies? If you're someone who absolutely won't eat enough vegetables or eat any breakfast without blending it then they can be great. But smoothies aren't actually any better for you than just eating your vegetables. In fact the process of having to chew and break down you're food can be better as we will tend to feel fuller.
So all in all eat your vegetables and kale is a great one, but there is no short cut to good health.

03/09/2019

Also check out my instagram: abbeylouexercise for the full workout post about ankle and wrist weights, a great exercise tool! I start to get a bit carried away by suggesting you wear them on a coffee date but hey they don't call me an exercise enthusiast for nothing.

31/08/2019

Cute doggo profile #2:
Name: Sebastian
Age: 8
Nationality: South African
Health hx: generally healthy
Current exercise: on feet for large portion of day protecting property from evil cat and baboons, high amount of incidental exercise, doesn't do an intentional walk
Social history: difficulty relating to people unless will benefit from relationship through food ; dislike of cat takes up a large portion of Sebastians emotional energy
Diet: begs for food off hostel guests which causes Sebastian to overeat.
Alcohol: Sebastian reports he doesn't drink, he was led to believe the beer might come with chippies

Exercise prescription: go for an intentional walk for 30min each day, incorporate a hill into each walk, swap 15min/day worrying about cat for self care activity like doggo yoga, minimise snacking throughout day by refraining from begging off guests

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