Alexander Perkins | Scientist

Alexander Perkins

Phone: +61 451 404 343

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• Nutritionist
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25.01.2022 Guilt and shame are terrible motivators Sure theyll sometimes spark action, but its often short lived and driven by the wrong reasons. They also leave you dwelling on your failures and feeling terrible for periods of time. Time better spent focussing on positives. Not to mention the fact that negative thoughts such as guilt can actively change the way your brain is wired. ... If youve gone off track, had a bad day, week, month, or even year, dont beat yourself up. Likewise, dont make friends and family feel bad for what you see as their "failures" in achieving good health. Be compassionate to yourself and others, take stock of where you are currently at, and look to see what you can change going forward. Motivate yourself with that prospect of change and take that next step forward. Because nothing is permanent and if you focus on getting back on track, you will begin to feel better.

24.01.2022 Live Q & A with Adam Simpson PT from Repetitions Fitness Rouse Hill Support Page Jump on and ask away!

22.01.2022 If youre spending money on supplements it may be worth reading this As many of you know, I spent a fair bit of time in the supplement industry. Unfortunately, whilst theres a lot of good people in the industry - as well as good supps - its in a prime position to make cash from your insecurities. ... I myself still use supps, but Im selective. And whilst it may be hard to know exactly what you do need, heres a quick cheat sheet of what you definitely dont need

22.01.2022 Absolutely no words PETA once again proving they are a cesspit of misinformation, pseudoscience, and just gutter humans in general. There is no link between consuming milk and having autism. In fact, despite its allergens that many people do struggle with, most fear around milk is unfounded.

21.01.2022 Some quality content here! After having 4 knee surgeries Ive experienced this first hand. When Ive put on a few kgs, the pain is greater in my knee during activity. Nothing helps it more than a combination of prehab/training and weight loss.

21.01.2022 Do you consume packaged healthy snacks thinking theyre going to help you shed some kegs? You may want to think again... Watch the video, then check out some of these examples below that all contain around 200-250 cals (similar to a protein ball) for some perspective.... Foods with the emoji also contain more protein than a protein ball: Subway 6 inch roast chicken McDonalds hamburger Ham and salad sanga Protein shake + popcorn Protein shake + punnet of berries Cornetto 4 Squares of Lindt Excellence Id personally rather any of the above than a tiny little protein balls. Next time youre going to have a high energy snack food, think about what else you may be able to replace it with that will fill you up more, whilst still containing the same - if not less - energy

20.01.2022 The similarities between financial health and nutritional health Resharing a conversation I had with Aaron from Diagnostics and Finance where we discuss the eerie similarities between saving money and trimming some kgs. TOPICS DISCUSSED ... 1 Energy In vs Energy Out / Income vs Expenditure. It isnt all about how much energy youre burning in the gym or how much youre earning. 2 Systems vs Goals. Settings goals is useless if you dont shift your focus to the systems or habits that render you closer to them. 3 Starting out small. What to do first if youre struggling with either your finances/debt or your weight/health. Getting the freight train moving is the hardest part. Starting with the small steps we talk about can help build that momentum which continues to carry you forward!

20.01.2022 Whats the funniest/stupidest piece of nutritional advice youve ever heard?Whats the funniest/stupidest piece of nutritional advice youve ever heard?

19.01.2022 So this just happened Made it look easy. What a beast.

19.01.2022 If there's anything that having so many female relatives has taught me, it's this.

18.01.2022 If youve been wanting to get some help with your nutrition but have been waiting for the right time, here it is First five people get 50% off. Click below http://bit.ly/2lSxh4R

16.01.2022 You are what you consistently do. If you are trying to get yourself fit and healthy. Focus on building daily habits that will become automatic. If you can achieve this, being fit and healthy will become effortless.

16.01.2022 amazing work by Tommy Siegel

15.01.2022 Education + Habit Change + Accountability = Sustainable Results! The next round of the Leaner for Life challenge starts Monday! Click below to check out the deets and sign up ... PS Includes some free training at Repetitions Fitness Rouse Hill Support Page for non-members. Shoot me a message for details! See more

14.01.2022 Its been awhile since Ive gone live and posted a tonne of content, mainly because I felt the world had enough noise regarding nutrition... However with Covid came an increase in people spending some time looking at their nutrition and training Which of course meant an increase in people trying both new and old fads, as well as sweating the small stuff and missing the big picture. ... So tomorrow Ill be going live with the "king of getting shit done", Adam Simpson from Repetitions Group Fitness and Personal Training. Ive often spent more time on the books - which has at times made me "an academic pussy" as Adam puts it - but between us weve done enough and seen enough to know the absolute fundamentals that you need to do consistently if youre to get any where with your health, strength, or body composition. Well each be going away and writing our top 5 most fundamental habits to health, fitness, and strength, and will be going LIVE tomorrow at 10.30am to discuss! We wont know each others 5 til the live chat, but I reckon therell be a fair bit of overlap! If youre in need of a kickstart, or wondering if youre on the right track, then tune in tomorrow at 10.30am. Feel free to ask any questions as we go too! Hope to see you then

14.01.2022 If youre into your training jump on this and grab some gear. One of Aus bodybuildings true good guys doing his bit.

14.01.2022 Warning - This Isnt For Everyone Need to shed some winter kegs? Want to learn how to eat well for life? The next round of my 8 Week Nutrition Education & Habit Change program starts in 2 weeks! ... After the first 3 rounds, 100% of "graduates" said the challenge was worth the money, and 95% said it was worth their time! If youre after some life-long changes, fill out this quick questionnaire (only 3 questions) to see if its the right thing for you! If youre after quick fixes or magic pills that end in yo-yo dieting, then best to keep scrolling.. See more

14.01.2022 This myth never seems to die. Training in the "fat burning zone" doesn't necessarily burn body fat. This article I penned outlines what does

13.01.2022 Paleo Pete with an absolute beauty. A lazy $15k and youll be protected ladies and gentlemen. What happened to eating like a caveman (whatever diet that supposedly is) being all you need to fix everything?

13.01.2022 Ever feel guilty after big feeds or weekends? You're doing yourself a disservice. Research has found that even 7 days of over-feeding (above requirements) by 1000 calories a day has a minimal impact on body fat. ... It's over-eating over an extended period of time that does the damage. So enjoy the Chrissy period guilt free. You may not be dropping the kegs, but as long as keep up a little bit of training and don't overdo it for 28 days straight, you're going to come out the other side absolutely fine

13.01.2022 get them minerals into ya! Note: unless you have sodium related hypertension, a few extra minerals wont be reducing your final revolution count. Credit: Nathan W. Pyle

12.01.2022 Unreal work by Adam and everyone involved with Repetitions Group Fitness and Personal Training. If youre around Rouse Hill and looking for a gym as the warmer weather rolls in, you wont regret joining a community like this

12.01.2022 ARE YOU ENJOYING THE PROCESS? If you dont enjoy the process of working towards your goals, youre little chance of achieving them, and even less a chance of keeping them if you do. = Put simply, if you feel like youre continually forcing it then its most probably not going to work. ... Self-discipline is important when it comes to health and nutrition, but most of us arent navy seals and so have a finite amount of the stuff. Thats why undertaking a daunting, rigid regime that you dont enjoy, usually ends in failure. You have to enjoy the process. And more than that, you have to change your identity If youre someone who hates training and eating well, and thats the story you keep telling yourself, how are you going to maintain training and eating well for life? You wont You HAVE to change your identity If you want results. Many of you might have experienced this with the gym. You start because you want to achieve something, but then you fall in love with the training (even if its a love/hate relationship) and it becomes a habit, a part of your life Its the same with food. You have to fall in love with a way of eating that gets you moving towards your goals Whether that involves fasting, keto, veganism or the old "80%" rule, it doesnt matter, you have to enjoy it. If youre about to undertake a new diet or training regime, ask yourself if youre a chance at falling in love with it. If not, the task may be futile. Agree or disagree? Would love to hear your thoughts!

12.01.2022 This is actually my favourite thing to ponder Imagine that, for millions of years, every single one of your ancestors survived, most of them against the odds, to reproduce. Marvelous.

11.01.2022 The next round of the Leaner for Life 8 Week challenge starts in a week! Starts from only $19/week. Check out the deets at the link below http://bit.ly/2OozXDm

11.01.2022 Questions about the authenticity of this aside, it does show a really important aspect of working towards a healthier body. I often here clients, friends, and family say "Ill be happen when I [insert body goal that will take months or years to achieve]". The issue is that the only way to achieve any long term goal with health, is to really enjoy the process. It sounds cliche, but you actually have to enjoy being someone who trains and eats well.... If you arent enjoying it, and you arent being kind to yourself during the process, chances are you wont last long enough to get close to your goal. Thats why its so important to focus on the systems that get you there and to enjoy them. To the point your own self-identiy changes long before that goal is realised. Because if not, even if you do get close to your goal by grinding away at something you hate, if youre not a different person, chances are youll go back to where you started. So be kind to yourself, change the systems, enjoy that process, and when this starts to reinforce itself, youll naturally start to move towards the goal you set.

10.01.2022 Love this. A lean meat and salad sanga is a great quick meal thatll nourish you and not provide too many cals. If youve cut out bread thinking its the devil, bring it back in. In the right portions as always

09.01.2022 Paleo Pete has outdone himself here!

09.01.2022 Wed love it if you could send some questions our way I just found this old image from the last Live QandA Adam Simpson PT and myself did around 5 years ago for Vitamin King Tomorrow well be sitting down to do it all again!... And wed love to answer any questions you might have on nutrition, training, supplementation, or anything else! Feel free to throw some curve balls, or even a question that might feel stupid! Just pop em down below or slide in my DMs if you want to remain anonymous Thanks so much! Well be live Friday @ 10:30am See more

09.01.2022 Given the importance of staying healthy at this current point in time, alongside the isolation many of us find ourselves in, I thought Id halve the price of our next Leaner For Life nutrition program Its an education and habit based program thats all online. It includes weekly lessons, weekly challenges, online consults should you wish, and were also going to throw in some home workout plans this time round. The idea is to build habits that help you stay healthier and... leaner for life, rather than a sole focus on losing weight in an allotted time. In other words, well be focussing on the systems that render results, rather than goals. So youll have all the tools needed both during these weird times, as well as once the craziness is all over. You can find more details in the link below https://realnutrition.securechkout.com/leaner-for-life/ Any questions, drop them in the comments

09.01.2022 THIS IS SOMETHING YOU NEED TO HEAR!!! BEFORE ITS TOO LATE.

08.01.2022 Haha spot on! Not sure about something youre thinking about starting in the new year? Flick me a message, more than happy to help you understand how it may or may not help.

07.01.2022 Struggling to find a diet that works? Most of us are prone to over complicating our diets. Its usually in response to a bunch of over hyped information weve heard from a multitude of sources. However more often than not, sticking to the basics consistently can deliver pretty darn good results. ... If youve tried rigorous plans or tediously tracking your macronutrients and neither has worked, why not stick to some simple principles instead? For the next week, double the amount of protein and veg youre eating. Start every meal or snack with a nice serve of both, then add in your carbs and fats. See what happens after a week or two. By eating more protein and veg, youll naturally start eating less carbs and fat. However youll be focussing more on what you should be eating, and stressing less about what you shouldnt

07.01.2022 Do you consume packaged healthy snacks thinking they're going to help you shed some kegs? You may want to think again... Watch the video, then check out some of these examples below that all contain around 200-250 cals (similar to a protein ball) for some perspective.... Foods with the emoji also contain more protein than a protein ball: Subway 6 inch roast chicken McDonalds hamburger Ham and salad sanga Protein shake + popcorn Protein shake + punnet of berries Cornetto 4 Squares of Lindt Excellence I'd personally rather any of the above than a tiny little protein balls. Next time you're going to have a high energy snack food, think about what else you may be able to replace it with that will fill you up more, whilst still containing the same - if not less - energy

06.01.2022 Heres a belated Christmas Gift 2019 has been a wonderful year. I feel blessed to have had so many people place their trust in me to help them achieve their health and fitness goals. ... In the spirit of the festive season, Ive decided to give away a $100 voucher to the first 5 people who sign up to a 5 week foundation pack for the new year. So if youre looking to hit the ground running in 2020 and reclaim your health and physique, go ahead and grab a pack now. Available both face-to-face and online See more

06.01.2022 Our top 5 most fundamental habits for improving your fitness, health, strength, and body composition Live with Adam Simpson PT Adam Simpsonfrom Repetitions Group Fitness and Personal Training!

04.01.2022 Here are my 3 tips for surviving the silly season... But most importantly, dont approach the Chrissy period trying to lose weight. Its all about reducing the damage whilst you actually take some time to enjoy food, drink, and company. With that caveat stated, here are my 3 best ways to reduce the damage:... 1 Bank calories. I.e. Go lean on days you have no events Dont be scared of drastically reducing energy intake on days you arent socialising. This saves calories so you can spend more later. The same as youd save cash to spend more later. Sticking to veg/salad and lean protein is an easy way to do this without tracking macros. 2 Do high intensity weights sessions when you can Training through the Chrissy period will mean your body will be chewing through more calories, even on the days you arent training. This will help reduce the damage of big feasts as a portion of the energy will be going to recover and growth. 3 Go Christmas light walking Thats if you find it enjoyable. Dont feel like you need to if you dont, but if you do enjoy it, its going to help!

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03.01.2022 Holding a little more around the tummy than youd like? Its worth checking in on your daily NEAT. Whats NEAT? ... It stands for Non-Exercise Activity Thermogenesis (literally any activity that isnt exercise) and it could be whats holding you back from trimming a few extra kegs. Most of us tend to know the basic equation to fat loss; move more and eat less. Too often though we think that moving more simply means a 45 minute gym session 4 times a week. Whilst that is incredibly beneficial in building muscle mass, increasing bone density, raising metabolic rate etc., it isnt going to guarantee weight loss nor ensure optimal heart health and cardiovascular function. In fact, health professionals have dubbed a new term, the "Active Couch Potato" for those of us who sit all day and only get active to train (I myself am one) Whilst far better than doing nothing, it doesnt necessarily counteract all of the negative aspects of being sedentary most of the day (larger waist circumference, higher blood pressure, blood sugar problems). In fact, research from Aus that dubbed the "Active Couch Potato" phenomenon, as well as other research out of Canada, found an increased risk of mortality, even for those who did train intensely. Thats to say that too much sitting and too little exercise arent the same thing. THE SOLUTION? Quite simple: Move more during the rest of the day! If youre tracking your every move on a fit bit or similar, aim for 10,000 steps daily to ensure youre getting enough activity. If not, take hourly 5 minute breaks from your work and go for a short walk, stretch, or do something else thats active. THE BENEFITS? Youll burn far more energy in a day Increase your chance of losing some kgs Improve your heart health Improve your blood sugar control Feel better Decrease mortality risk Youll get to eat more! Get moving!

03.01.2022 Is ketamine keto?

02.01.2022 Public service announcement Download the fucking app Worried about your privacy? ... 1. No one gives a shit where youre going. Dont be so egotistical. 2. I cant believe I have to say this, but this isnt a step towards total control by the Government. You live in a democracy where theres a social contract between you and the government. You have the power to elect a Government. You have then always given up some of your freedoms to ensure your safety, and have your rights protected by that Government. You give up more information - and cash - every time you do a tax return. This is simply 21 days of encrypted data that is deleted. It isnt some big step towards more control. And if it was, the PM would disappear faster than Harold Holt going for a dip. You dont live under a dictatorship. Stop being daft. 3. By not downloading it youre delaying the re-opening of businesses - such as gyms and pubs - which is severely impacting small biz owners and their families. As well as impacting all of our ability to lift iron and sink froths. Not to mention the fact that the app is going to help us prevent further breakouts. Be a good citizen and look after your fellow man. 4. Youre on Facebook. Do you have any idea how much Facebook knows about you? And whats scarier: an elected Governemnt having a little bit of information on who you see in 21 days (which they dont in regards to the app, but lets just pretend for arguments sake); or Facebook knowing your location, check ins, school, work, family, friends, browsing habits, device, and what Hogwarts house you belong in? 5. No one gives a shit where youre going. Please just download the app

02.01.2022 Haha this is both amazing and sickening. Lesson: dont trust fake pieces of garbage on Instagram.