Action Fitness and Nutrition in Altona North | Fitness trainer

Action Fitness and Nutrition

Locality: Altona North

Address: 3/174 Millers Road 3025 Altona North, VIC, Australia

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25.01.2022 I’m super excited to announce I am now taking on clients as a qualified MNU Nutritionist! ... If you’re looking at weight loss, want a better understanding of your nutrition or want a specific service with expert recommendations we are now opening our services to the general public! I will only be taking on 10 Nutrition clients at a discounted price so DM me to secure your spot and to discuss our services P.S Please note this is not a generic ‘meal plan’ service! You will be given individualized recommendations based on your personal lifestyle and food choices! See more

24.01.2022 ? YES! Of course you can! ... This will come down to calories in vs calories out as the main driver! I like to then have people hit a consistent protein goal to keep retain/build lean muscle mass and give you that toned look many people strive for! I like to aim for 1.5-2g/kg of bodyweight. From there your carbs and fats can be adjusted as desired, I prefer a slightly higher carb approach to aid training performance! Some people may feel better on a high fat diet, there is no difference as long as you stay in a deficit Finally and only after you are consistently doing the above 2 things I want you to then focus on 1. Sleep routine 2. Micronutrients and fibre 3. De stressing techniques and relaxing If you have any trouble with calories or dont know where to go we are open for a select few new clients for online coaching DM Us or click the link in our bio to find out more! See more

23.01.2022 4 weeks to go - TRAINING (New training phase) - Currently 5 days weights per week... Day 1 - Upper body Day 2 - Lower body Day 3 - Upper body Day 4 - Upper body Day 5 - lower body Day 6 - upper body - New program involving 6 sets with 2 warm ups, two hard sets of 6 and then two back off sets of 8 and 10. Other volume includes more direct shoulder and arm work working around the 10-15 reps range. - Strapped up the knee and having a go at some hip thrusts lately along side my single leg work, feeling decent and will try to keep incorporating more volume over time. - NUTRITION Calories Monday-Thursday: 2385 P: 250 C: 200 F:65 Friday-Sunday: 2785 P: 250 C:300 F: 65 Calories staying the same for now, will make a decision how I feel on Monday with coach if I need to drop them further - STEPS 10-12000 daily - WATER - 3-4L Daily See more

23.01.2022 That big gyros platter looks good hey ... Lets talk about how I fit it into my day without binging out and flying over my daily caloric intake. Ill first estimate this meal, and Ill ALWAYS overestimate the calories! Ive estimated this meal at around 1400 calories. My currently calories are at 2800, that means I have 1400 calories for the rest of my meals for the day. Lets go through my day now working around this meal. Meal 1 - Double scoop of whey protein (50g) around 220 calories. Meal 2 - Lamb Gyros Platter estimated at 1400 calories. Meal 3- 2 apples and 2 wraps with chicken breast and salad (around 600 calories) Meal 4 - 200g Chicken Breast, 375g Spud Lite Potatoes, 200g frozen mixed veg, 30g Dijon Mustard (around 500 calories). I make sure to stay under by 50-100 calories just to make sure Im not creeping over my current intake for the day. Its as easy as that! If you are not currently tracking I would recommend the following: - Estimate and have your high caloric meal. - All other meals should be high in protein (20-40g) and high in fibre (plenty of vegetables/salads etc) to help you feel full with the more limited calories you have left! If you are on lower calories, tomorrow we will talk about calorie sacrificing so you can enjoy your takeaway meal guilt free and still lose body fat See more

22.01.2022 Heres client @abe.isac (aka Fridge) who has been improving his deadlifting form over the past few weeks! () ... . Well be improving these numbers and technique over the next few months See more

22.01.2022 - You have more energy - You have better quality sleep... - Your clothes fit better - Your measurements are improving - Lower stress levels - Progressive overload on exercises - Better dietary habits - Improved adherence - Better mood - More consistency with training - Less bad days - Improved form on exercises - Progress photos showing change - More balanced lifestyle , See more

22.01.2022 This is a more advanced concept for most people who are already doing the basics really well! ... Any questions put them below See more

21.01.2022 ? Swipe to find out Bookmark above

20.01.2022 MNU NUTRITION CERTIFICATION Over the last year Ive been studying the MNU Nutrition certification which is the best course available to help further my nutritional knowledge and qualify me as an MNU certified nutritionist ... In November I will be fully qualified and as such will be opening up nutritional consultations face to face and online through zoom There will be an early bird special for the first 5 clients to book in a nutrition consult with me in November (so get in quick ) DM me to reserve your spot! Until then I will continue to provide as much free, evidence based nutritional knowledge as possible! Please comment below if you have any questions or anything youd like me to cover in my future posts See more

20.01.2022 ? This will depend on a range of factors, but we now know that 2-3 times per week is probably most optimal in terms of stimulating muscle growth ... Training one muscle group once a week isnt necessarily a bad thing and you can still make some good progress. ( ) ! Eg instead of hitting 6 exercises for 4 sets (24 total sets) on your normal chest day lets split the volume up so we have 2 days with 3 exercises for 4 sets (12 total sets 2x per week). This will ensure you can keep training quality high whilst minimising fatigue and stimulate Muscle Protein Synthesis twice per week for the chest instead of once = more gains! For smaller muscle groups such as the biceps you could potentially train them 3-4 times per week as they need less time to recover, in this instance you could do 3 sets over 4 days of the week (total volume 12 sets per week). This is only a general guide, look out for a post soon about how to structure your training volume around the week See more

19.01.2022 Client Emma with some serious progress despite the fact she hasnt had access to a gym in over 2 months! ... Still think you cant get results in lockdown? DM us now for online coaching @ Anytime Fitness See more

19.01.2022 GYM CHECKLIST Are you doing all these things? If not you may be spinning your wheels!

18.01.2022 Swipe across to find out the best ways to achieve optimal health ... Any questions pop them in the comments below See more

18.01.2022 LEG RAISES - TURNING OFF YOUR HIP FLEXORS - Here is a quick way to get the most out of your abs during leg raises. - We want to turn our feet INWARDS (towards each other) this will help take out the hip flexors and further isolate the core to make the exercise more challenging ... - Notice how the lower back stays locked in and the only thing moving here is the legs, really focus on driving from your bottom ab to top ab here See more

18.01.2022 IS KETO SUPERIOR FOR FAT LOSS? Scroll across to find out

18.01.2022 Massive effort here by Andrew to drop nearly 10kg! ... Improved food choices and consistent training 3x per week have yielded great results Now we transition and look to put on some quality muscle! See more

17.01.2022 C I want you to imagine your calories are a budget like you do with your money ... You get paid every week, lets say you get $200 a day which ends up at $1400 a week over the 7 days. You have a Saturday where you have a big day planned, you know youre probably going to spend $400 on the Saturday instead of your normal daily budget of $200. What we will need to do is budget some money from Monday-Friday so lets have a look below. Monday - Friday = $160 (dropping $40 a day for 5 days) Saturday = $400 Sunday = $200 Total over the week = $1400 So by dropping $40 a day for 5 days we now have an extra $200 to play with for Saturday for our big event. T ! Say youre on 2000 calories daily to lose weight and want to enjoy a big meal and a few drinks Saturday, the same principal applies! Monday-Friday = 1600 calories Saturday = 4000 calories (big event) Sunday = 2000 calories Total = 14000 calories over the week Despite eating/drinking 4000 calories Saturday we have still achieved our weekly goal and as a result have made progress for the week ! Obviously this has to be used in moderation, but once we understand how to track and manipulate your calories over the course of the week you will have a lot more freedom in your food choices See more

17.01.2022 DIET HACKS - Here are a few of my favourite foods I like to consume whilst in a deficit, these are lower in calories compared to their normal counterparts. - Picture 1 - Spud Lite potatoes: These are great for dieting! High volume food that only contain 22g of carbs per 125g serving! A staple in my dieting phases.... - Picture 2 - No Added Sugar Dark Chocolate: These are a great alternative to a normal chocolate bar and are around 50 calories per bar, come in packs of 5 - Picture 3 - Country Split bread: Who says you cant eat bread in a deficit? 2 slices will only cost you just over 20g of carbs (most breads are double that figure) - Picture 4 - Nandos Sauce: Great sauce for dieting with 10 calories per 20g serving, always use them to add a bit more flavour to my meals. - Picture 5 - Dijon Mustard: Another great condiment to add to your foods, virtually 5-10 calories per 20g serving. - Bonus - Low Sugar Slurpee a cool 25 calories for a large - Hope this helps @ Anytime Fitness See more

16.01.2022 Another great 4 week transformation from @karansubra aka the big city accountant Knuckling down on his training and nutrition has seen some great results so far ... , ! @ Anytime Fitness See more

16.01.2022 Im seeing many people swinging kettlebells around like lunatics in their backyard ... Follow these simple tips for an effective kettlebell swing to help with glute and hamstring strength . - focus on a squeeze through your glutes and not swinging your hips too far forward. . - The kettlebell swing is a hip hinge movement, bending your knees will probably result in your lower back taking the brunt as you drive your hips back. . - the kettlebell swing should be all through your hamstrings and glutes, we shouldnt be using our shoulders and hands to drive the kettlebell up. ! DM us or comment below for more details See more

13.01.2022 . - 4-6 feedings of 0.3-0.5g/kg bodyweight protein daily around 3-5 hours apart! E.g 80kg Individual could have 4 servings of 40g daily every 3-5 hours.... . - push sets to at least 3-4 RIR (reps in reserve before failure). This will also come down to the program, how advanced you are and also how well you can stimulate the target muscles (form). . - Prioritise sleep and eat in a slight caloric surplus to maximise muscle growth. See more

13.01.2022 - ? I use fasting under two circumstances ... . . . / , ! Reasons I dont use fasting 1. Re-sets your metabolism (bullshit) 2. Accelerates fat loss (also bullshit) 3. Helps muscle growth (triple bullshit) 4. Fasting but adding a fucken juice cleanse (dont get me started ) . . ! If youre looking for fat loss and dont mind not eating for a period of time then give it a go! For optimal body composition its not my favourite due to less calories to fuel training performance and less protein feedings (MPS and muscle growth). P.s If youre fasting be careful of the amount of caffeine you may then consume to replace your meals, opt for short blacks to limit drinking your calories See more

10.01.2022 Probably the most important thing you can do right now is stick to a consistent routine ... Everyones circumstances have probably changed over the past few crazy weeks, but lets try keep some sort of routine instead of sitting there watching Netflix for 10 hours a day Here are some tips for a healthy routine: . - KEEP IT CONSISTENT! Go to bed and wake up around the same time daily, this will help with your circadian rhythm and getting better quality sleep. . - With gyms shut down you want to focus on a step goal to help keep activity levels high, aim for 10,000 steps or just go for a nice long walk each day! . - Eat at the same times daily, aim for 20-40g protein with every meal and 1-200g vegetables in at least 2 meals. Plan your meals ahead of time if you tend to binge! . - Keep following a program! We have a full home exercise library on our YouTube channel (link in our bio) pick some exercises, track your progress and stay consistent See more

09.01.2022 Swipe across to find out Bookmark above

08.01.2022 ( ) ? - Cardiovascular benefits - Reduces inflammation... - May increase strength and size gains - May improve fat loss ? - Daily but the dose will depend on how much oily fish you have in your current intake! ? - 300-1800mg (EPA & DHA) - Dependant on individual (higher end if not eating any oily fish) - I like using the Thorne brand and taking 2x capsules daily See more

08.01.2022 ? Yes definitely! ... Swipe across and leave any questions below @ Anytime Fitness See more

07.01.2022 Swipe across to find out Bookmark for later

07.01.2022 - As most people are aware today they unfortunately were forced to shut down @anytimefitnessaltonanorth due to government regulations. This unfortunately means the end of 1 on 1 training in the gym for the foreseeable future, all clients are currently being moved to online coaching until further notice ... ! These programs will include: - Tailored training program to suit your needs and equipment at home - In depth nutritional coaching - Weekly check ups - Free exercise library - Bonus: Macro Recipe E-Books & Guide To Calories E-Book If you are interested, please DM me or comment below I really appreciate everyone checking in including clients, friends and other fitness professionals. There is now no better time to focus on your health! Stay safe, work hard and continue to get results Josh Action Fitness & Nutrition See more

06.01.2022 We already know there is no magic pill to a better physique, this comes down to doing the boring basics over and over again! ... Next time you feel your progress stalling ask yourself are you doing the basics well? ? ? ? ? ? ? I see people worrying about downing their protein shake 2.1 seconds after their last set but not having 3-6 evenly spread meals of protein over the day, which will have a much greater impact on muscle gain. I see people eating 800 calories a day, becoming too hungry and binging over the weekend wondering why they havent lost weight instead of hitting a consistent daily caloric goal. If youve gone off the wagon during isolation its simple, pick a routine and plan that you can follow and start again! Do the basics well and be boring, youll start seeing much better results in the long run See more

06.01.2022 A few tips to getting the most out of every rep! . - No half reps here, go through the full range of motion!... . ? - is your last set really a rep or two away from failure? Or are you just being lazy. . ? - taking tension off the target muscle, using momentum, not completing your prescribed reps and sets because its hard. . - Does rep 10 look close to rep 1 or is there a massive difference? Food for thought. See more

06.01.2022 A Few quick cues for this exercise ... 1. Keep the bar as close as possible, it should be grazing your quads and shins as you hinge back. 2. Soften the knees and then initiate the movement by driving your hips back as far as you can (imagine a wall behind you). 3. Keep you abs braces and lats locked down. 4. Drive gips into the bar as you complete the movement. If you need help with your technique, send in a video and Ill be more than happy to help you out with it See more

05.01.2022 ... Becoming a vegetarian/vegan has been associated with being healthier in the last 10 years. When people decide to make the swap they automatically cut out many processed foods, improve micronutrients quality and as a result of eating more of these foods they generally consume less calories as a whole. This generally results in weight loss and feeling better due to increase micronutrient intake and a lower caloric intake. ... Being a vegetarian/vegan will also have some downsides in terms of being able to get some effective sources of B12 and Zinc, these are normally found in animal products. Vegetarians/vegans may have to supplement with these vitamins to achieve optimal health. Conversely most meat eaters dont get enough quality micronutrients through fruit, vegetables and whole grains but are at an advantage for protein intake/convenience and certain vitamins/minerals found primarily in meat. // // Stop arguing over who is healthier and start realizing a variety of foods and micronutrients are needed to achieve optimal health and performance! P.s If you are a vegan/vegetarian for ethical reasons that is totally fine as well, I would recommend looking at your Zinc, Iron and Vitamin B12 to hell pursue a well balanced nutrient intake See more

04.01.2022 Week 3 - TRAINING (New training phase) Currently 5 days weights per week Day 1 - Chest and Triceps... Day 2 - Back and Biceps Day 3 - Legs (modified) Day 4 - Shoulders & Arms Day 5 - repeat day 1 - Following a 6-8-10 method for the first few exercises, starting at the heaviest weight for 6 reps and decreasing to get 8 and 10 reps. Second phase is a 15-12-10-8 rep scheme, adding weight every set to hit a top set of 8 reps. - Leg workout is currently single single leg hamstring curl, step up, leg press with some abduction and adduction machine work. Keeping it really simple until I get my scan results on my right knee tomorrow. - NUTRITION Calories Monday-Thursday: 2520 P: 250 C: 200 F:80 Friday-Sunday: 3210 P: 250 C: 350 F: 80 Seeing good fat loss progress this week down to 77kg will be pushing around the 76kg zone this week probably with a few weigh ins. - STEPS 10-12000 daily Trying to incorporate a lot of cross trainer work and manage my knee with steps as best as I can. - WATER - 3-4L Daily - 7 weeks to go Cheers to my coach @andrewsiero See more

04.01.2022 - ? Good question! ... So youre starting to lose a few kgs and want to maintain a healthier lifestyle, where do you go from here? . - set a protein goal of 1.5-2.5g/kg of bodyweight! For a 60kg female this could be around 90-150g per day. . - Aim for fresh, unprocessed foods that will help, not hinder your progress! . - Stick to times you eat, plan your day in advance to fit in treats/high caloric meals. . - Track it daily (2-3L), keep a water bottle with you if you are struggling to hit targets! . / - Goldfish mentality! No point worrying about it, accept it, forget about it and get straight back into your plan Being in a deficit will govern weight loss, looking after these other factors will ensure you look and feel a lot better whilst dieting See more

04.01.2022 TRADE OFFS FOR FAT LOSS - I like to keep my meal structure pretty much the same whether Im trying to drop body fat or build lean muscle, I generally eat 4 meals per day around 7-8am, 11-12pm (post workout) 3-4pm and 7-7:30pm. - When Im looking to drop body fat Ill start making swaps or limiting certain foods Id usually eat, here are a few examples.... - normal white potato > spud lite - Chicken thigh > chicken breast - Mixed veg > green veg - Black rice > basmati rice - Fruit/rice cakes > rice/other carbs . This enables me to maintain my rough meal structure, still hitting my protein/micronutrient goals whilst slowly decreasing fats and carbs as I diet. - Some trade offs Ive had to make include: alcohol with mates, food prep, hitting my step goal daily, making gym a priority, more caffeine to help curb hunger - The leaner you get, the more trade offs you will have to make in regards to your social/physical/mental health. Make sure youre in a good position to actually be able to diet and stick to a plan, it will make fat loss far easier down the track See more

03.01.2022 Week 2 - TRAINING (last week of this phase) Currently 5 days weights per week Day 1 - Back & rear delts... Day 2 - Chest & Arms Day 3 - Legs & Abs Day 4 - Shoulders & Arms Day 5 - repeat day 1 - All exercises are 3-4 sets of 10-12 or 12-15 reps! Upping the weight every set to reach failure at the rep range on the last set. - Right knee has been playing up heaps so most leg exercises are off the table this week, will probably be limited leg exercises until the end of the dieting phase! Will still be doing what I can and training my left leg during my leg workouts. - NUTRITION Calories Monday-Thursday: 2520 P: 250 C: 200 F:80 Friday-Sunday: 3210 P: 250 C: 350 F: 80 Drop in calories this week for probably the next 2ish weeks and see how the body responds, currently sitting around 78kg with 3 days of higher calories to help negate the effects of dieting. Still in an overall weekly deficit - STEPS 10-12000 daily - WATER - 3-4L Daily - Rough week but training Is still going strong, heres a set of hammer curls from todays shoulders and arms session See more

02.01.2022 ... About time hey! Most of you are probably itching to get back into it and I dont blame you, having said that lets look at a few tips to get you back in the gym effectively . - Going straight to the numbers you were hitting pre lockdown isnt a great idea, especially if you havent had access to a rack/barbell/heavy dumbbells. Your body will naturally get stronger as it gets use to the big compound movements again. . - A ramping method is upping the weight every set to a top set. This is an ideal way to train coming back from a long lay off, I wouldnt push sets to complete failure for the first few weeks. . - An RPE scale is a scale of how many more reps you could do, try stay around 7-8 RPE for your first 2 weeks of training (around 2-3 reps in reserve). . ** - I dont care if you get it from the internet, just have one, write your weights down and progress week to week (leave some wiggle room so you can increase weight/reps weekly). . - Warm up properly, dont go pulling max lifts the first day back in the gym and let others work in with you. Everyone is happy to be back, dont be that guy who hogs everything and acts like the gym is theirs. We are now filling up quickly for coaching spots! If you want to train post COVID send us a DM or fill out the link in our bio @justsaiyan.gear with the sick threads enabling my Inner Goku See more

02.01.2022 ! It doesnt matter where you got the program from, just follow these simple rules.... . - next time you come into the gym beat that previous target! . - Start 3-4 reps away from failure. By week 4-5 you should be hitting FAILURE (Meaning you cant do another rep!) . - If youre unsure, film your exercises and send them to me Im more than happy to help . - Your favourite influencer doesnt know your training history, goals, injuries or anything else. Employ someone who does. See more

02.01.2022 Week 5/6 - TRAINING (New training phase) Training is going well, still keeping my strength and hitting the 40s for 6 shaky reps that Ill take on the Dumbbell Bench Press -... Currently 5 days weights per week Day 1 - Chest and Triceps Day 2 - Back and Biceps Day 3 - Legs (modified) Day 4 - Shoulders & Arms Day 5 - repeat day 1 - Following a 6-8-10 method for the first few exercises, starting at the heaviest weight for 6 reps and decreasing to get 8 and 10 reps. Second phase is a 15-12-10-8 rep scheme, adding weight every set to hit a top set of 8 reps. - Leg workout is currently single single leg hamstring curl, step up, leg press with some abduction and adduction machine work. Keeping it really simple until I get my scan results on my right knee tomorrow. - NUTRITION Calories Monday-Thursday: 2385 P: 250 C: 200 F:65 Friday-Sunday: 2785 P: 250 C:300 F: 65 Calories dropped again with 5 and a half weeks left, starting to see more 75kg fluctuations on the scales. - STEPS 10-12000 daily Trying to incorporate a lot of cross trainer work and manage my knee with steps as best as I can. - WATER - 3-4L Daily See more

02.01.2022 Some great progress for this client who is looking to gain some lean muscle as well as drop some body fat Consistently hitting 5 sessions a week and getting some nutritional structure has lead to her being stronger and healthier in just over 4 weeks ... Cant wait to see what the next few months have in store ! See more

01.01.2022 I get many people asking how can I increase the intensity of my workout at home with limited/no weights available? ... Here are a few options to help . - hold a pause for a certain amount of time before, during and after reps can help increase the difficulty of exercises. Holding the reps in the hardest part of the movement. . - slow down the tempo to really make the muscles work hard and keep tension on the muscle youre trying to stimulate . - can be a great addition to make reps harder eg a banded push up will make the top of the movement (the easiest part) harder so its hard at the bottom and top range! . - as shown in the video above we start with a 10 second hold at the bottom of the movement and then progress to 4 second eccentric (lowering) reps! If youre struggling for a program that challenges you during isolation and want to keep up with your health and fitness goals comment below or DM the page for more info See more

01.01.2022 Big fridge @abe.isac with some great results in only 4 weeks time! ... Hits his sessions and follows his calories (most of the time) Looking forward to seeing where we can take him @ Anytime Fitness See more