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Why Bodyseek?
Our PT and body transformation studio located in Newport, near Williamstown is purposely built to provide a premium 1on1 personal training experience like no other, there are no gym memberships, no casual entries – those training on the floor at any one time are guided by our coaches at all times, this makes for a great environment for training without the regular waiting around, sharing equipment or fighting for space you experience in big box gyms.
At BodySeek we understand the difference between “exercise” and “training” – we realise the key to optimal health and body composition lies in managing and optimising the following elements:
Stress, Sleep, Digestion, Lifestyle, Training and Nutrition, and that its never a one size fits all approach.
The Core Elements We Focus On
Our Transformations
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Fitness isn't about MORE being better, it can actually lead to worse results
by @coach_jackcheal
One of the biggest barriers to exercise is the belief that more work = more results. Most people intuitively understands what's needed to lose weight, and that's to "eat less and move more". What tends to happen for adults looking to improve their fitness fast is an all or nothing approach, motivation starts out extremely high and so they throw the kitchen sink at it. Caloric intake is tanked dramatically and they do as much exercise as possible, including endless cardio. This is usually not sustainable and leads to burnout. Eventually, because they've been there before, people become resistant to fitness as they've "tried it already", but there were more sustainable ways to go about it that could have been managed with the help of a coach.
This also applies to more serious lifters with specific physique goals, who don't just exercise, but TRAIN. Granted, there's a very good chance that a 3 or 4 day weight training split will yield better results than 2 days per week, but there are diminishing returns. Many gym rats fall into the trap of 5-6 day splits with no account for managing intensity and volume. All sessions are 60-90 mins with short rest periods, a lot of sets, and a whole heap of intensity techniques such as drop-sets thrown into the program.
This is also not optimal. Because a gym junkie loves the gym, they can probably keep this up for a long time. But that does not mean their results are the best they could be. At a certain point training 5 or 6 days a week gives you plenty of time to STIMULATE growth... but also gives you far less rest to recover and actually grow. Without the variables managed intelligently, less is usually always more in these cases. The issue is this level of training can lead to results worse than expected for the time put in, and cause you to believe that reducing this will also reduce results when it's likely the opposite.
#realresults #fitness #weightlifting #growth #muscle #recovery #bodybuilding #bodycomposition #bodytransformation #balance #gains #strength #goals #personaltraining #bodyseek #williamstown #newport
How to feel full all day?
@courtneykemp_pt
1. Eat high-protein meals
Eating food that is high in protein is essential for fat loss and muscle reproduction due to the thermogenic effect (20-35%), meaning that it keeps us fuller for longer. Protein is made up of amino acids and is required for cellular repair of every single cell in the body even DNA sequencing. Recommendations are to consume 15–30 grams of protein at each meal.
2. Drink coffee
Coffee contains caffeine, a central nervous system stimulant known to boost energy levels and prevent fatigue. Research has also shown that coffee could alter fat storage and support gut health, which may be beneficial for weight management/loss.
3. Eat regularly throughout the day
Eating regularly throughout the day can help reduce hunger cravings/pains and boost metabolism. Aiming to have three big meals a day can also reduce snacking.
4. Set times for meals
Structured eating patterns are essential for weight management and fat loss. Planned meals are more likely to include the recommended number of serves from the five food groups. In comparison to unstructured that may have too many discretionary foods which include too much-saturated fat, added sugars, added salt and kilojoules at the expense of fibre and essential nutrients.
5. Consume foods high in fibre
Fibre-rich foods not only make you feel fuller for longer but also absorb some of the calories in foods eaten throughout the day, through binding to sugar and fat molecules in the digestive tract. Eating more fibre also helps reduce the risk of some cancers, Type 2 diabetes, and heart disease and enhances gut health. Recommended consuming 15-30 grams of fibre a day.
6. Stay hydrated
Drinking water continuously throughout the day can assist in breaking down food and absorbing nutrients. Water is essential for a healthy digestive system, promoting gut health and assisting in boosting metabolism to aid weight loss. Recommended consuming 2-3 litres daily.
#nutrition #mealplan #fatloss #weightloss #nutritiontips #fitnesslifestyle #weightlifting #weightlosssupport #personaltrainer #bodytransformation #bodycomposition #bodyseek #williamstown #newport
Fat loss mindset :
By @coach.dasha
The reason many people fall off the wagon when dieting is because they embrace an “all or nothing” mentality. This can be manifested in actions like going from severe restrictive dieting, to binge eating anything and everything in sight; being very sedentary to training every day for hours on end. The problem with this mindset is that it is extremely unproductive; automatically setting you up for failure, with unrealistic standards. Sure, in the short term, a strict diet plan and fitness regime will lead to fast results and a spike in motivation. But in the long run, is not very sustainable.
Food isn’t inherently “good" or “bad” - it is just energy, broken down into molecules that our body uses for pretty much every necessary human function. The only difference is the nutritional /energy density of certain foods. Energy-dense foods are higher in calories, while nutrient-dense foods are lower in calories with a higher micronutrient content. We need to have a combination of both the types of foods in moderation, to have a balanced diet. This is why we aim to follow a diet plan 80% of the time - this is more realistic, manages expectations, and allows you to enjoy the foods you love, without feeling guilty.
#fatloss #mindset #motivation #inspiration #weightloss #balancedlife #fitnesslifestyle #muscle #fitness #getfit #workout #nutritiontips #strengthtraining #bodybuilding #weightlossjourney #gymlife #fitlife #nutrition #fitnessmotivation #personaltrainer #healthandwellness #bodytransforation #bodycomposition #fitnesscoach #bodyseek #williamstown #newport
When freezing day calls for a delicious soup to warm your body and heart. Try this immune boosting soup.
You need :
2 garlic cloves, minced
1 carrot, peeled, grated
1 red bell pepper, chopped
1 tbsp. coconut oil
1 medium onion, diced
1 ½ tbsp. ginger, minced
1 large zucchini, chopped
1 tbsp. curry powder (or more to taste)
2 cups (500ml) chicken or vegetable broth
1 tomato, chopped
1/3 cup (80ml) plant-based cream (or normal)
In a large pot, heat oil and sauté the onion. Add the minced ginger and garlic then continue for 2-3 more minutes.
Next, add the peeled and grated carrot and sauté for about 2 minutes, stirring occasionally. Add the chopped peppers and zucchini. Cook the vegetables for about 5 minutes, season with curry powder and mix well.
Next, pour in the broth and bring to a boil. Cook covered for about 10 minutes until the vegetables are soft. In the meantime, add the chopped tomatoes. Season with salt.
Once vegetables are cooked, take off from heat and blend using a hand blender. Add in the cream, season for taste, mix well and serve.
#healthyfood #recipe #delicious#recipeoftheday #fitfam #healthyrecipes #cleaneating #healthyeating #healthyliving #freshfood #health #eatclean #instafood #nutrition #weightloss #fatloss #immunity #bodytransformation #
#personaltraining #fitnesslifestyle #nutritiontip#strengthtraining #weightlossjourney #fitnessmotivation #weightlosssupport #personaltrainer #bodyseek #williamstown #newport
Why is tempo important in training?
@courtneykemp_pt
At Bodyseek, tempo is used as an effective tool to help build strength and control in movements, which leads to further muscle strength and improvements in technique among our clients.
What is tempo?
Tempo is a way to control the rate at which a movement is performed and refers to how much time the muscle spends under tension. Altering the tempo in a program can completely change the intent or goal achieved, therefore it is important to understand the concept.
Benefits of using tempo in training
- Teaches control in the movements.
- Addresses potential weakness/imbalances.
- Increases time under tension which leads to more strength/growth.
- Builds a better understanding of movement positions and sticking points.
- Reduces risk of injury.
How to read tempo numbers in programs!
Tempo is typically given in a four-number sequence which represents a specific phase of the movement. The numbers refer to the number of seconds that you spend in each phase before moving on to the next.
What each number means in the sequence:
First number = eccentric phase (lowering of the movement)
The second number = isometric phase 1 (pause at the eccentric phase - bottom position)
Third number = concentric phase (lifting)
The fourth number = isometric phase 2 (pause at the top of lift)
For example:
3:2:1:1 Barbell back squat
3 seconds down/descend
2 seconds at the bottom
1-second explosive lift out of the bottom
1 second at the top before going into the next rep
Depending on your goal or desired outcome, the tempo can be adjusted accordingly. Whether you are training for fat loss, strength or hypertrophy, the tempo is a beneficial tool in progressive overload and assists in achieving goals/results in your training.
#training #tempo #education #exercise #muscle #fatloss #weightloss #fitness #fitlife #workout #gym #fitspo #fitfam #strength #bodybuilding #getfit #fitnessmotivation #trainhard #personaltrainer #coach #bodytransformation #bodycomposition #bodyseek #williamstown #newport
@coach.ramani
Training has been hot and cold lately but one rule I abide by that always seems to stay consistent is the ability to get as close to failure within most exercises being performed in my sessions.
Now the reason I say most exercises is because anyone who has taken big compound movements like heavy barbell back squats or barbell conventional deadlifts to failure knows how those specific exercises will wipe you out due to the sheer physiological and psychological demand on the body.
Exercises that have a low stability component e.g machines have the potential to produce the most amount’s of force as the stability component is literally non existent. All this means is that I can take most of my exercises to relative muscular failure without any sort of compensation occurring when training or trying to hit a specific muscle group hard. This results in appropriate tension to the right musculature and hopefully leading to a hypertrophy outcome.
How I know if I’m training or getting close to muscular failure is by the velocity (speed) of the exercises being performed. If you look closely especially at my last 2 reps on my accessory and isolation based exercises you can see the additional effort being performed to move the weight from A - B.
This is the sweet spot and what usually equates to a 1-0 RIR (reps in reserve) or RPE 9-10 (near or maximal rate of perceived exertion).
Now I don’t recommend training like this ALL the time as it can definitely accumulate some serious fatigue overtime however when periodized appropriately as well as dependent on training age/history you can hunt these reps down within your training with practice and repetition and I highly recommend you do so in your training from time to time.
Just like anything training hard is a skill that takes time and requires effort and repetition. Just because you are a bit sweaty and puffed out during a set it doesn’t automatically equate to training hard.
#training #bodybuilding #musclegrowth #fatloss #weightloss #bodycomposition #bodytransformation #coach #personaltrainer #gym #workout #fitness #strength #success #mindset #bodyseek #williamstown #newport
Meal or snack - which do I choose?
by coach_veronica_mcc
Here at Bodyseek we like to encourage our clients to snack less and eat actual meals instead.
Snacks such as, chocolate, potato chips and nuts, can all yield a lot of calories especially if you are not measuring or tracking.
For example, 100g of Cadbury chocolate has roughly 500kcal, consisting of high amounts of sugar and fat with little protein or nutrition value.
For the same amount of calories you can have a fairly descent sized meal, containing lots of variety, high protein, good quality sources of carbs and fats and lots of nutrients.
Most peoples food diary will consist of the following;
breakfast - snack - lunch - snack - dinner
What we prefer is swapping those two snacks out for an additional meal that should contain protein (fun fact - most people under eat protein).
By no means are we here to demonise snacking, however there needs to be a better understanding around certain foods and how easily they can be over consumed without actually providing any nutritional value.
#nutrition #health #caloires #nutrients #food #healthyfood #calories #healthylifestyle #cleaneating #fatloss #weightloss
#healthysnack #eatclean #healthyeating #fitfood #healthy #weightlossjourney #coach #bodytransformation #bodycomposition #personaltrainer #bodyseek #williamstown #newport
6 ways to have an awesome workout
by @coach.kevle
1. The goal
You need to have a goal in mind or a target to hit when you come into your session. When having goals, it allows you to focus on what you need to train on the day and takes away any distractions and avoids wasting time.
2. Good nights sleep
When you have a good nights sleep, you will recover better from your previous sessions as well as have enough energy to train the next day at your best. 7-9 hours is the sweet spot you want every night!
3. Pre-workout
Some people prefer to train fasted but majority of people need the extra energy to fuel them for a big workout. Pre workout usually consists of a meal/ snack or caffeinated drink/supplement to help push through a tough session.
4. The jams
Music definitely aids in the intensity of hard sessions. It will also avoid distractions and give you good tunnel vision to stay focused and train hard.
5. No distractions
When you get distracted, it ruins the intensity of your workout and can prolong your session. It can decrease the motivation to complete your session and therefore ruin your day.
6. Don't give up
We have to have the mindset of pushing through and not giving up. If you can set your mind to think 'you can' and not 'you can't', your workout will feel a lot better and harder, bringing up the intensity and taking training to a whole other level, pushing through training barriers you think you couldn't just by not giving up and having a mindset change.
Have a set goal, blast some bangers and go smash that workout for the day!
#goals #workout #planning #motivation #successful #coach
#fitfam #fitness #gym #fitspo #exercise #instafit #gymlife #fitnessmotivation #bodybuilding #muscle #training #strength #health #fitlife #fatloss #weightloss #bodycomposition #bodytransformation #personaltrainer #bodyseek #williamstown #newport
