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You may dislike performing lunges/ split squats, b

You may dislike performing lunges/ split squats, but the benefits it has long term will far outweigh any cons.⁠
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By mastering the lunge/split squat, you have improved stability, range of motion and most importantly protect the knees from pain or injury.⁠
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Not only do the knees improve, but also the hips, hamstrings and glutes all get worked and help develop leg strength.⁠
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For beginners, start by elevating your foot on a higher platform and work on keeping the back foot elevated. As you progress, use a lower block until eventually you can perform it from the floor. Add load once you have mastered the lunge/split squat. ⁠
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Focus on improving mobility, stability and strength and in turn it will help translate to more functional day to day movements and don't be surprised if you are moving better pain free.⁠
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#training #workout #bodybuilding #strength #fatloss #weightloss #exercise #lunges #glutesgains #fitfam #active #personaltraining #lifestyle #fitnesslifestyle #fitness #getfit #strengthtraining #bodytransformation #personaltrainer #bodyseek #williamstown #newport

Benefits of Coffee Consumption⁠ ⁠ By @coach.da

Benefits of Coffee Consumption⁠
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By @coach.dasha ⁠
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Coffee is well known for it’s ability to BOOST ENERGY and fine-tune your ability to focus. Caffeine stimulates the nervous system and increases energy levels. It does this by blocking adenosine receptors, which increases dopamine and other energy regulator chemicals inside the brain. ⁠
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Along with this extra little energy kick, coffee has been linked to many other benefits like assisting in the FAT BURNING process. The caffeine component of your coffee stimulates metabolic thermogenesis; the process in which the body generates heat from food. This increase in metabolism promotes faster weight loss. Caffeine also suppresses your appetite. Having that feeling of “fullness” means you won’t be reaching for those extra snacks throughout the day, decreasing the total calories you eat within the day. Excess caloric intake here is the major factor of weight gain. ⁠
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Coffee also contains ANTIOXIDANTS, and other substances that helps PROTECT the body from disease and reduce internal inflammation! It has been seen that coffee drinkers have higher liver enzyme levels compared to non-coffee drinkers. When the body digests caffeine, the chemical paraxanthine is produced, which contains anti-inflammatory properties. The release of paraxanthine can slow down the growth of scar tissues involved in fibrosis, which potentially helps fight liver cancers, non-alcohol related fatty liver disease and Hep C. ⁠
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Lastly, your daily cup of coffee helps to CLEANSE the stomach. Coffee is a mildly diuretic beverage, meaning it allows the kidneys to flush extra sodium and water from the body. This means that toxins and bacteria also get flushed from the stomach, keeping your gut microbiome happy and healthy! ⁠
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#coffee #caffein #coffeelover #strength #fatburning #fatloss #weightloss #nutrition #wellness #healthylifestyle ⁠
#balance #recovery #healthyeating #healthyliving #bodytransformation #personaltrainer #bodyseek #williamstown #newport

Taste the fruity splash in this revitalising banan

Taste the fruity splash in this revitalising banana kiwi drink mix!⁠
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INGREDIENTS:⁠
• 3 ripe kiwi fruits, peeled and chopped⁠
• 2 frozen, medium ripe bananas, peeled and sliced into quarters⁠
• 2/3 cup almond milk⁠
• 1 tablespoon all-natural honey⁠
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METHOD:⁠
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Step 1:⁠
Combine the all ingredients in a blender and continue to mix until smooth.⁠
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Step 2:⁠
Serve immediately. Enjoy!⁠
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#healthyeating #cleaneating #nutrition #wholefoods #fitfood #healthychoices #healthyrecipes #healthyfoodshare #cleaneats #eattherainbow #realfood #healthylifestyle #superfood #nutrition #fatloss #weightloss #personaltrainer #bodytransformation #bodyseek #williamstown #newport

As coaches, why do we periodise training programs

As coaches, why do we periodise training programs for hypertrophy?⁠
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by @coach_jackcheal⁠
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At bodyseek, we typically change training programs every 4-6 weeks, and for most it might not be obvious as to why we do this. But there are a few very important reasons.⁠
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One of the more simple benefits of altering the training program is to keep it interesting and fresh for the client who may otherwise feel a bit bored or run down if they hammer the same sessions over and over again for an extended period of time. ⁠
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There are 3 broad branches of training stimulus that we might implement for a client, including:⁠
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Metabolic - typically higher reps ("pump work")⁠
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Hypertrophy - standard muscle growth principles⁠
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Neurological - heavier strength focus with lower reps⁠
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The reason we may alter training stimulus through cycles of the above 3 is to avoid plateaus and optimise our gains. This is because the longer you stick to the same program the less sensitive you become to the training stress (some may notice an indicator of this which is experiencing more soreness than usual after changing programs, with the novel stimulus having a stronger effect on the muscles compared to the final week or so of the previous program). ⁠
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A neurological (heavy lifting) phase will also improve your body's ability to recruit motor units which will make you stronger by the time you return to your next hypertrophy phase and thus result in better progress. On the other end of the spectrum, metabolic work can improve nutrient partitioning. Due to the lower amount of muscle damage accrued glucose can be better stored back into the muscle tissue in this phase. ⁠
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It's a great way to address the current limitation of your gains, address it, and then return to your hypertrophy phase and get after it. Smart periodisation can minimise training plateaus by helping your body recover from one stimulus, while also setting you up for the next one. ⁠
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#training #program #workout #musclebuilding #hypetrophy #growth #strengthtraining #fatloss #weightloss #shredded #bodycomposition #gym #fitnesstips #trainhard #bodybuilding #bodytransformation #personaltrainer #bodyseek #williamstown #newport

Weighing food raw or cooked ?⁠ By @coach_veronic

Weighing food raw or cooked ?⁠
By @coach_veronica_mcc⁠
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I always get asked by clients which way they should weigh their food? ⁠
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The answer? ⁠
I don't think it really matters as long as it's always done the same way and logged the right way. ⁠
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For example, if you are having 150g of cooked chicken breast and weighing it as cooked, then make sure when tracking you choose the correct option. As you can see in the image above, you lose approximately one quarter of the weight when cooking. ⁠
The calories/protein will also vary depending on which option you choose, so you can see why selecting the right one is important. ⁠
The same applies for things such as rice, pasta etc. however in their instance, it's even more important to ensure you are selecting the right option because the difference in calories/carbs is much greater. ⁠
100g of raw rice has around 350 calories and 78g of carbs, however 100g of cooked rice has about 160 calories and about 36g of carbs. See the difference? You don't want to be making that mistake if you're trying to lose weight!⁠
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The point is, don't over think it.⁠
Chose a way that works best for you and track it correctly. ⁠
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#nutrition #macros #rawvscooked #healthandfitness #healthandwellness #healthyeating #cleaneating #healthylifestyle #protein #digestion #weightloss #healthychoices #wholefoods #nutritiontips #rapidwellness #nutritioncoach #wellness #fitness #fatloss #weightloss #personaltrainer #bodytransformation #bodyseek #williamstown #newport

How to Overload without Increasing Weight? ⁠ By

How to Overload without Increasing Weight? ⁠
By @coach.dasha⁠
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There will come a day when the weight you currently find challenging will no longer be a challenge for you. And this is great. However most people take this to mean they can instantly load more weight on the barbell. This is often where form will suffer and injuries can occur. Before instantly chucking on heaps of extra weight, try a few of these to make your exercises harder!⁠
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Slow down the lowering phase⁠
When we slow down the lowering phase of an exercise, we are automatically increasing the amount of time our muscles are under tension. Time under tension refers to the amount of time a muscle is under stress during an exercise. The idea here is that the muscles are forced to work harder, which helps optimise muscular strength, growth and endurance. ⁠
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Add a pause at the bottom of the rep.⁠
Many people rely on using momentum to get back up out of the bottom portion of an exercise. By adding a pause at the bottom of a rep, there is constant tension on the muscles throughout the entire movement and removes the ability for you to use momentum, or “bounce” back up out of the rep.⁠
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Add intensification methods - 1 + 1/4 reps ⁠
Using the 1 + 1/4 rep method is another way of adding time under tension to a particular muscle group. It helps to fatigue the targeted muscle group quicker at decent loads, rather than doing large amounts of reps at much lighter loads. To perform a 1 + 1/4 rep, you lower all the way down, come back up one quarter of the way, lower all the way back down, then come all the way up. ⁠
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Increase the ROM: ⁠
The further you have to go to complete a movement, the harder it becomes for us to perform. Increasing the amount of range our muscles and joints to go through increases the intensity of the movement whilst also challenging the stability demands of our joints during an exercise.⁠
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#weightlifting #strong #progress #training #fitness ⁠
#workout #gym #exercise #bodybuilding #muscle #trainsmart #personaltrainer #gains #strength #strengthtraining #gymlife #tonebody #fatloss #bodytransformation #bodyseek #williamstown #newport

Your only limit is you..⁠ by @coach.kevle⁠ ⁠

Your only limit is you..⁠
by @coach.kevle⁠
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When it comes to progress in the gym, we always tend to compare ourselves to others - it's normal but it is a very common and toxic trait. ⁠
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However, we need to understand that the only limiting factor is yourself. It's good to idolise and work hard to reach an ideal physique but at the end of the day, its up to you to put in that determination and effort to reaching your maximum potential. ⁠
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Hard work doesn't pay off overnight - it takes years of blood, sweat and tears for anyone to be where they are currently at. If the person you look up to can put in the hard yards, so can you. ⁠
Don't give up even if gets hard, because once you push past that barrier that you thought you couldn't, when you do, its going to be the best feeling. Your mind and your body will crave the satisfaction and you'll only want to be a better version of yourself.⁠
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The sooner you start your journey, the faster you'll reach your goals. The first step is all it takes for those future gains!⁠
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#MotivationMonday #Goal #successful #coach #planning #focus #motivation #inspire #bepatient #gains #fitness #wellness #training #nutrition #weightloss #fatloss #bodytransformation #bodyseek #williamstown #newport

Full of nutrient meal for your mental and physical

Full of nutrient meal for your mental and physical health. Here is what you need : ⁠
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300g cod fillets ⁠
1 tbsp. lemon juice⁠
2 cloves garlic, crushed⁠
½ tsp. turmeric⁠
½ tsp. paprika⁠
½ tsp. cumin ⁠
pinch of saffron⁠
2 tbsp. olive oil⁠
Scant ½ cup (100g) of bulgur groats⁠
1 tomato, chopped⁠
1/4 onion, chopped⁠
15 green olives, halved⁠
3 sprigs of parsley, chopped⁠
lemon wedges, to serve⁠
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Drizzle the cod fillets with lemon juice. Then season with salt & pepper, rub with the garlic, and the rest of the spices, coat with 1 tbsp. of oil. Leave for half an hour to marinade, if you have time.⁠
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Cook the bulgur in salted water (about 15 minutes) and once cooked set aside. Place the chopped tomato in a salad bowl, add in the chopped onion, olives and parsley. Season with salt & pepper, mix and set aside.⁠
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Heat the pan, and fry the cod for about 3-4 minutes each side, until cooked throughout, then remove from the pan.⁠
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Heat the cooked bulgur on the same pan, with the remaining juices, then divide between plates. Serve with the cod and top with the earlier prepared tomato salad. Serve with lemon wedge. Enjoy !⁠
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#healthyrecipe #healthyfood #healthyeating #cleaneating #nutrition #fitfood #wholefoods #healthychoices #healthyfoodshare #eattherainbow #realfood #healthylifestyle #healthymeals #superfood #wellness #fatloss #weightloss #bodytransformation #personaltrainer #bodyseek #williamstown #newport

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