Altus Fitness in Melbourne, Victoria, Australia | Business service

Altus Fitness

Locality: Melbourne, Victoria, Australia

Phone: +61 407 607 716

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• Fitness boot camp
• Business service
• Personal coach
• Fitness trainer

25.01.2022 Happy Friday everyone, Lou here your Friendly Neighbourhood PT! . How are you going? . These really are unprecedented times in our lives and I’m here to help you guys stay fit and healthy at home. ... . Through my online app I can train you remotely using very little to no gym equipment to help you maintain your fitness while at home. . It is SO important to maintain a level of activity now more than ever, for our mind, for our body - for our health! . If you would like to get started with me, now is the perfect time, message me and we will organise a time for a free video consultation, and I can send you my very reasonable prices to get started online with your very own personalised fitness program . My app has many functions including goal tracking, ability to update your progress, chat to me through messages and in depth videos and instructions on each exercise so you can feel confident in doing each exercise even though I can’t be there in person. See more

25.01.2022 Hello my Altus Fitness Freaks! Please join my team for the Kiss Goodbye to MS May 50km. We'll all be wallking 50km over the month of May to show support for MS and to raise much needed funds for MS Research! Come on guys this is a great way to motivate yourself while in isolation!... Let's do this! Lou x

24.01.2022 These awesome people from my boxing class at @foxfitnessgym last night getting stuck into it . Boxing is a fun way to workout, bring a partner along and challenge each other (no hitting in the face though lol) . It’s a wicked cardio workout, that raises your heart rate, gets the blood pumping and the brain firing - it is as much a workout for your brain and it is for your body as you need to focus, concentrate and coordinate the punches together and work with each other... . We have lots of mum/daughter, husband/wife and best friend duos coming in to support each other and have fun together while smashing their fitness goals . Come along to my next class and try it FOR FREE, 6.30pm Thursdays and 9.00 Saturdays See more

24.01.2022 GET TO KNOW ME: This PT wears cowgirl boots . Thought I’d do a fun little Get to Know Me for all my new clients, and one of the biggest parts of my life outside of PT and Fitness is my horses . I love having a hobby that is also a major lifestyle - I am a country girl through and through I just like to lift weights too they can both go together very well!... . Feel free to ask me about my GG’s next session, you might regret that though I can be very talkative on the subject (like a 6 year old obsessed with horses - it never stopped) . Don’t worry I MIGHT NOT make you do burpees to the sound of Take Me Home Country Road . What’s everyone else do as their hobbies outside of work, family and the gym - maybe gym IS your thing and that’s AWESOME!!!! See more

23.01.2022 Monday Healthy Recipe Grilled Chicken Burrito Bowl Ingredients 2 Boneless, Skinless Chicken Breasts 1 Cup Cooked Brown Rice 1 Tbsp Lime Juice... 1 Small Avocado sliced 2 Cups Lettuce Cup Black Beans Cup Canned corn, drained or grilled Cup Cherry Tomatoes cut into quarters 2 Tbsp Greek yoghurt Red onion diced 1 Jalapeno Pepper sliced Sea salt and freshly ground black pepper, to taste A small handful of chopped coriander, plus more to garnish For the Chicken Marinade 2 Tbsp Olive oil 1 Tbsp Fresh lime juice tsp Paprika tsp Ground Cumin tsp Chili Powder tsp Garlic Powder tsp Onion Powder tsp Dried Oregano A pinch of salt and pepper, or to taste Instructions In a ziploc bag, mix all marinade ingredients until smooth. Add chicken, seal the bag and shake until chicken is evenly coated. Heat a grill pan or an outdoor grill over medium-high heat. Add chicken and cook for about 5-7 minutes on each side, or until cooked through and no longer pink in the inside. Remove from the grill and let it rest for 5 minutes before slicing. In a small bowl mix cooked rice with lime juice, chopped cilantro, sea salt, and freshly ground black pepper. Toss to combine then set aside. To assemble the bowls, add the greens at the bottom of each one, then 1 sliced chicken breast. Divide the remaining ingredients among the 2 bowls. Garnish with fresh cilantro and jalapeno and enjoy! See more

23.01.2022 All the #isowalks with @kateel59 are paying off, first of @the_conqueror_challenges complete - Walk The Great Ocean Road - 238km . Bring on the next challenge! What is everyone doing to pass the time and keep fit during lockdowns?

23.01.2022 It’s Monday again - hope everyone is starting the week off right with some new healthy goals and mindset to get you right for the week ahead . Today’s healthy recipe is super super simple and when you have #notime or just #cbf it works . 1/2 pack microwave rice - I used the Tilda Lemongrass and Chilli ... 1 small tin tuna in springwater 109g frozen beans 1 TB of low cal mayo . Mix the tuna beans and rice together and microwave on high for 3-4 mins until the beans are cooked, top with the mayo and your done . Told you it’s simple, add whatever you like to it - more veges, seasoning etc . Enjoy! See more

20.01.2022 I missed Monday! Never mind lets double down on content :) Monday Healthy Recipe - Tasty Vegan Tacos, these are so good you won’t even know they’re vegan . Ingredients 500g Plant Based Mince... 420g Tin Corn Kernels 420g Tin Black Beans 250g Cherry Tomatoes 100g Vegan Cheese 1 Iceberg Lettuce 1 Avocado 1 pack Taco Seasoning 1 Jar Taco Sauce . 1. Prep your toppings: Drain and rinse the corn and beans in cold water and place each in a seperate bowl. Cut the cherry tomatoes in half and put in a bowl. Cut up the lettuce and you guessed it a BOWL! Also put the vegan cheese and taco sauce in their own...BOWLS! Mash the avocado, add some salt/pepper and lemon juice and mix together and put in a bowl. 2. Prepare the vegan mince. In a frypan heat a drizzle of olive oil, add the vegan mince and cook until heated through and sizzling, add the taco seasoning and half a cup of water. Cook, stirring until the seasoning and water makes a thick sauce, take off the heat and put in a bowl. 3. Remove soft taco tortillas from packet place on a plate and microwave at 30 sec bursts until warm! 4. Place ALL the toppings, vegan mince and tortillas on the table and WALAH, help yourself! Dress your tacos however you please and ENJOY! This is FAST, SIMPLE and TASTY - any leftovers can be used next day to make a burrito bowl See more

17.01.2022 Tuesday Fitness Tip Winter Blues are a THING! Make sure you get outside during the winter months and increase you Vitamin D levels naturally. People with seasonal affective disorder (SAD), or the clinical version of the winter blues, aren’t the only ones who struggle with the shorter days, colder weather, and the general blah of the winter season. Less sunlight can affect the circadian rhythm, the body’s biological clock that governs certain brain wave activity and hormone ...production. If you’re human, chances are you've woken up on a grey, wintry day and wanted to stay in bed. For older people, and for folks with a condition like Raynaud’s phenomenon who are sensitive to the cold, it’s even tougher. I am not a huge winter fan, so I have to work extra hard during the winter months to maintain my mental health. 1. Lace Up Your Running Shoes and Get Moving 2. Set Your Alarm Clock and Stick to a Sleep Routine 3. Queue Up a Stream of Laugh-Out-Loud Films 4. Warm Yourself Up With a Cup of Real Hot Chocolate 5. Host a Party But Don’t Stress, keep it small 6. Give Yourself a Manageable Task to Accomplish 7. But Don't Let Your To-Do List Get Too Out of Hand 8. Book a Staycation Even if It’s a Mini One 9. Consider Light Therapy if You Can't Get the Sunshine You Need 10. Don't Hesitate to See Your Healthcare Professional It’s more important during winter more than ever to look after yourself and that’s including your mental health too! See more

16.01.2022 Mondays are now Healthy Recipe Day and I’m kickstarting it with one of my favourites - Protein Pancakes - Swipe right for the recipe - Let me know if you try this one and how you went!

13.01.2022 Yay its Tuesday NIGHT and the regular scheduled content for a Tuesday is a Fitness Tip and today it’s all about the Mental Benefits of Exercise, one I feel a bit of a Subject Matter Expert (SME) on due to my own personal experiences . 5 Reasons Why Exercise Is Good For Your Mental Health 1. Feel Good Chemicals - Ever heard of Dopamine and Serotonin? Well putting it simply they’re the chemicals our body produces to make us feel good - they’re the Happy Hormones. If we don’...t have enough we can feel tired, lethargic, down, depressed, sad, foggy, unmotivated, easily stressed and lots of other lovely negative emotions. One benefit of exercise is that our body produces serotonin and dopamine as a result of us getting moving, ever heard of runners high! It’s true, just the act of getting the heart rate up and the body moving can cause a rush of these chemicals, it helps us get our daily dose of feel good. Long term it has lots of benefits such as improved mood, cognitive function, better decision making and overall an increase in regulating our emotions. 2. Getting Out of Your Head - Ever felt STUCK in Your Head? I know I have! When we are having a mental moment be that a bout of depression, stress from work, frustration with a loved one or just generally stuck in thoughts we tend to get trapped in thought loops in our minds unable to move past it. Get up, get outside, off the couch and move around, do some stretches, go for a walk around the block or even go in the garden! Any form of exercise or movement will help break the loop, get you out of your head and back into the real world long enough to get you thinking a bit more clearly and organised. Trust me it works! Give it 20-30 minutes! 3. Quality of Sleep - The Most Important of All! If you’re not sleeping, chances are your mental health isn’t great or will start to suffer. We can’t function on poor sleep, lack of sleep or no sleep! Do you struggle to get to sleep, stay asleep or a combination of both? Or do you sleep but wake up feeling less than refreshed. Chances are you’re not getting into the DEEP cycle of sleep - REM sleep where our body and mind really recharges and repairs. See more

12.01.2022 TRAIN WITH ME: Come train with me at @foxfitnessgym One on One or Join in on my classes . CLASSES: Strength HIIT - Monday 5pm Resistance - Tuesday 6am... Classes included in your membership . Just bring yourself, mask, water bottle and towel and I will coach you through an awesome workout . Got a specific goal to reach? Need to lose some weight after lockdown or don’t know where to start in the gym then come do some One on Ones with me in gym - DM me for info See more

12.01.2022 Tuesday Fitness Tip - Five Effective Nutrition Tips for Fitness . 1. Try not to skip meals One of the worst mistakes you can make on the journey to achieving your fitness goals is to eat too little or even skip meals entirely. It’s the wrong approach for long term weight management and/or weight loss. Like a car, your body needs fuel to run. One approach to ensuring you have the energy you need and not encountering spikes or drops in blood sugar levels is to spread out your ...meals throughout the day and include nutrient-rich foods such as whole grains, healthy fats and oils, and lean protein . 2. Top off your tank before working out Are you the type of person who jumps out of bed at the crack of dawn and goes running on an empty stomach? Then we applaud you on your motivation! Running before breakfast can really turbocharge your fat burning. But before you work out hard and lift weights, you should top off your energy stores. Without this, you cannot give your workout everything you’ve got and improve your performance. Low blood sugar can cause you to fatigue faster and experience lightheadedness. A high-carb snack (like a banana or an apple before your workout) is perfect for replenishing your glycogen stores (fuel for muscles that is stored in your body) . 3. Maintain an adequate supply of electrolytes during exercise Do you like short and sweet workouts? Then it’s probably enough if you drink plenty of water during your exercise routine. But if you work out longer than an hour at high intensity, you should also consume isotonic drinks (i.e. a drink that contains similar concentrations of salt and sugar as in the body). Isotonic drinks are digested quickly, and can provide rapid fuel for your body. Ideally, electrolyte drinks contain 60 to 80 g of carbohydrates and 400 to 1000 mg of sodium per liter. They may also contain other minerals like calcium, magnesium and potassium. In this way, they can help you quickly replace the electrolytes lost due to sweating . 4. Opt for protein post-workout Protein is critical for repairing and building muscle after a workout. See more

12.01.2022 CLIENT SUCCESS: This Legend started PT with me 6 weeks ago, with 1 x One on One session per week, 1 Group PT with a friend and 100% compliance to her program and step count set that she did at home between PT with NO equipment and NO gym!!!!! . To say I am impressed in an understatement, I am DAMN PROUD and it’s success like this for you legends that makes me get up in the morning. It makes me happy to see you getting results and changing your life. . This legend came to me ...after weight loss surgery struggling to move off a weight plateau and dealing with the untoned skin and muscle loss that results from rapidly loosing weight, she was very specific that she wanted to tone up, get fit but not have a flat ass - well I definitely think we nailed that - look at that bum shape going on there - no more flat bum over here . Now for the STATS and some food for thought: Weight - 2.5kg LOSS - the next stats show you WHY scales aren’t the be all and end all number to get obsessed over! Waist - 7.5cm LOSS Hips - 12cm LOSS and 2 pants sizes (we were joking her tights were literally falling down after certain exercises) Chest - 2cm LOSS Hips - 4cm LOSS (2cm each leg) CONFIDENCE - All the GAINS . This legends goal now is to deadlift the weight she loss and she’s not far off that - from never having done a deadlift before to now smashing out near perfect form it’s not just the physique changes she has achieved through her journey with me, it’s lifestyle change, confidence, self belief and in the end a new wardrobe. . Use this as your motivation, you can achieve this too - DM me to find out how and book in a free consult! See more

09.01.2022 Melbourne is now in Stage 4 Lockdown, today is Day 2. I am no longer able to work as a PT in person however I am available online . To keep me focused and motivated, @kateel59 and I are doing 3 seperate virtual walks from the @the_conqueror_challenges and as you complete some of the walks you get these awesome postcards . We are doing, The Ring of Kerry in Ireland, The Great Ocean Road here in Victoria, Australia and the BIG DADDY the Lands End to John O’Groats in England -... the length of the country . For all those in Lockdown, keep having goals and use you time wisely, take advantage of the downtown to finish projects at home and work on your self care . #isolyf #lockdown #virtualwalks #mymissionwalk #theconquerorchallenge #lejog2020 #gor2020 #rok2020 See more

07.01.2022 She is clothed with strength and dignity, and she laughs without fear of the future - Proverbs 31:25 . You can be someone else strength, or give them the tools to be strong themselves. I’m all about empowering others, the day YOU set the goal to be and feel your best is when YOU take the power to be strong into your own hands . Take control be your own strength and watch your world open up!... . Encourage . Inspire . Empower - it’s my business mantra and I work hard every day to embody that and bring my best to the world and try to positively influence just one person at a time - if I can do that I’ve done my job . Photography: The amazing @natalievphotographer See more

05.01.2022 Workout Wednesday - Full Body Resistance Band Workout - this can also be done with Dumbells or Bodyweight just substitute for similar exercises. Complete each exercise in a circuit with 45- 60 secs rest between each exercise.Complete the circuit 4 times with 2 minutes rest between circuits. Circuit (4 rounds)... 15-20 reps Squats 5-10 reps each leg 3D Lunge 10-12 reps each side Lateral Steps 15-20 reps each side Satic Isolated Side Step 15-20 reps each side Clam Shells 15-20 reps Glute Bridge 15-20 reps Seated Row 15-20 reps Standing Row 12-15 Lat Pull-aparts Remember to engage the core, focus on your breathing and do what you can! Let me know how you went if you try this!

04.01.2022 Ring of Kerry #virtualwalk COMPLETE - 200km done and dusted, challenge yourself in #iso

02.01.2022 Last lot of postcards for Ring of Kerry and LEJOG #virtualwalks - a great way to keep motivated during isolation and lockdown

02.01.2022 Missed it but Tuesdays are now Tuesday Fitness Tips and this one is all about foam rolling - so here are the top 5 benefits of foam rolling . 1. Increased Blood Flow Myofascial release via foam rolling exercises stretches and loosens muscles. By applying force to your muscles and connective tissue over time, blood is squeezed out and replaced by a flood of fresh blood .... 2. Improved Movements Better hydrated and looser muscles move past one another with less friction. This means that during a workout, movements are smoother and muscles are less likely to be pulled or damaged . 3. Better Range of Motion Another related advantage to self-massage is the improved range of motion of properly stretched and lubricated muscles. A larger range of motion means that more muscle can be recruited in a given workout, leading to a more effective routine. Better range of motion indicates more flexibility . 4. Decreased Injury Risk Self-massage increases circulation throughout the body. Better circulation means a better range of motion and more effective body movements. Overall, myofascial release from foam rolling reduces the chance of injury because coordination of the body is improved. This means that the likelihood of an improper movement leading to injury is reduced significantly . 5. Decreased Recovery Time After a workout, muscles, and joints become sore because of the build-up of waste products such as lactic acid. When performed post-workout, self-massage acts to wash the acid away by recruiting fresh blood and nutrients to the fatigued muscle groups. See more

02.01.2022 Client Spotlight: K (Posted with Clients Permission) . K came to me as my first official client when I was fresh out of school, bushy tailed and bright eyed, she had clear goals but was lacking the confidence and motivation to reach these so wanted my PT services to help her get back into a fitness routine while taking into account previous injuries, back pain and a lot of time off regular exercise . Her doctor had said if she didn’t do something she was looking at needing bl...ood pressure meds, been pre-diabetic and having high cholesterol . We managed a few weeks in the gym @foxfitnessgym before Covid Lockdown hit hard, but we moved the workouts to home and kept going! . Since then K has lost 8.5kg, cms off everywhere, has lowered her BP, cholesterol and steadied her blood sugar levels, most importantly she has a new love of fitness and gets out walking everyday, 10,000 steps a day is not even a challenge anymore . To say I am proud is an understatement, I am beyond happy and grateful that K has trusted me to guide her on this journey and has listened to everything I’ve said, trusted the process and seen that it is progress not perfection that matters! See more