Aspire Performance Health & Nutrition in Springfield Central | Sport & recreation

Aspire Performance Health & Nutrition

Locality: Springfield Central

Phone: +61 401 810 368

Address: 1 Main Street 4300 Springfield Central, QLD, Australia

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• Sport & recreation
• Sports & fitness instruction

25.01.2022 STOP BEING SCARED TO PUSH YOURSELF! When was the last time you turned up to the gym and actually pushed yourself? Not just rock up and chuck a weight on that you're comfortable with - but really actually push yourself and show yourself just what you can do. You need to get out of your comfort zone - the gym is not a place to be complacent - it's there for growth. Next time you're doing a workout - try and push yourself, in any aspect - whether it's 1 more rep, or 1/2kg more weight - every little bit adds up.

25.01.2022 STOP CHANGING YOUR WORKOUTS EVERY WEEK! In order to see progress, you need to consistently build on your strength on your main lifts (squats, shoulder press etc.), instead of changing your workout routine each week and wondering why you aren't seeing any progress. Stick to your main lifts and work at building up your weight and reps on these for a solid 4-8 weeks before changing. You don't need a whole new exercise - just a variation. Normal squats can go to a hack squat, or to a 1 1/2 rep squat for example. Don't overcomplicate it. Get strong at the basics!

25.01.2022 STOP FEARING FATS! It's so common to hear that "fat makes you fat". WELL IT DOESN'T. A CALORIE SURPLUS DOES. Fats are required for many functions within our bodies and ensure healthy bodily functions.

25.01.2022 START SOMEWHERE AND STAY CONSISTENT. Don't wait to get it perfect - just try. And keep trying. Need help with consistency? Hire a coach. Get a friend to come with you. Whatever works for YOU. Do that. And keep trying.

24.01.2022 REMEMBER WHY YOU STARTED. It's not always going to be easy. You're not always going to be motivated. You're not always going to want to do the workout You're not always going to want to be healthy. Life gets in the way. It does for everyone. Remind yourself why you started and focus on that. Your goal should be enough to get you through the days you don't want to turn up. Consistency wins - just keep turning up, every single day.

23.01.2022 CHOCOLATE FOR BREAKFAST! Now that I have your attention - this is a quick and easy way to have a healthy, protein and fibre filled breakfast that takes minutes to make, and is easy to meal prep!

23.01.2022 GET UP AND MOVE! This is your end of week reminder to get up and move. Haven't moved yet this week? START NOW. Stop waiting for Monday to come around. Just get up and move!

22.01.2022 IT'S TIME TO TAKE ACTION. Take action, in any sort. Start small, start where you can, and start today. It doesn't have to be overcomplicated. Start with some more water, a walk, another piece of fruit, or a new workout. It doesn't have to be scary or overwhelming. Start where you are with what you can. You'll thank yourself.

21.01.2022 STOP SAYING FOOD IS GOOD OR BAD. It's important that we stop looking at food as 'good' and 'bad', but less nutritious, and more nutritious, and look at the different benefits they provide. While the more nutritious may be made up of things that overall make our bodies feel better, we're still allowed to have the 'less nutritious' foods incorporated with a healthy balance - for our own sanity and to enjoy life. The moment you realise you can have both, and it is not going to 'ruin your progress' if you have "bad" food, your health journey will become 10000% easier. It's about educating yourself on why you're eating what you're eating - and how to find that healthy balance between both ends of the scale!

20.01.2022 DON'T STOP MOVING - GET CREATIVE! With so many people going away at Christmas or being out of their usual routine, here are some ways you can keep moving over the Christmas period. - Go for a walk around your local area and bring a friend or a family member - Do a home workout ... - Go to a local park and get creative with a workout - Get a family member or friend to do a partner workout It doesn't have to be your normal gym workout routine - but moving in any way will help you both physically and mentally over the Christmas period!

20.01.2022 QUICK AND EASY CHRISTMAS TREATS! We've taken out a few steps with this recipe by using the Noshu Brownie Mix to save you some time in this busy Christmas season! With approximately 100 calories per brownie, this is such a simple way to get some fruit added into a lower calorie treat.

19.01.2022 STOP SAYING YOUR CALORIE DEFICIT ISN'T WORKING! How many times have you stopped yourself from losing weight or hitting your calorie target by over eating on the weekend? There are numerous ways you can still incorporate your favourite meals without constantly going over your calorie intake. A common method is by dropping your daily consumption goals slightly lower to allow higher calorie days on weekends - all while staying within your weekly calorie intake goal.

17.01.2022 SIMPLE SWAPS! You don't have to cut out your favourite treats - simply find a simple swap that will save you calories (and increase your protein)! Here are two Oak Chocolate Milks - however the standard milk contains approx. 458 calories with only 18g protein, 18g fat, 55g carbohydrates. On the right with the protein plus it contains approx. 309 calories with 30g protein, 7g fat and 28g carbohydrate. ... Making these simple swaps means you save calories while being able to enjoy some of your favourite treats. This would be a great preworkout or post workout treat!

17.01.2022 PUSH PAST YOUR LIMITS! Your limits in the gym aren't always physical, sometimes it's emotional or mental. To develop strong habits, you need to learn how to push past them to create new patterns, that bring you one step closer to your goal each day.

15.01.2022 MAKE YOUR OWN MCMUFFIN! This recipe is one of our favourites because you can be as creative as you want with this breakfast option!

15.01.2022 GOOD VS BAD Nutrient value comparison aside - when it comes to the calories per serving size - these two snacks are only 4 calories different, yet when focusing on health, majority of us will go for the Sesame Snap over the Twirl because it's 'healthier' and assumed to have less calories. Becoming informed on foods allows you to live a on restrictive lifestyle with food as you find ways to include your favourites in without cutting them out, WHILE not compromising 100's of calories!

15.01.2022 JUST DO IT. Scared to turn up and do a workout? Scared to attend a gym class you've never done before? GROWTH DOESN'T HAPPEN BY STAYING WHERE YOU ARE. If you want to see changes, you need to make changes.... Challenge yourself. Get out of your comfort zone!

13.01.2022 STOP EXPECTING YOURSELF TO BE THE BEST AT EVERYTHING YOU DO. You have to start as a beginner. You need to learn, you need to build confidence, work on technique and build strength. For example with a pull up, it's so easy to compare ourselves to people on Instagram who are doing full body weight pull ups. Let me tell you - NO ONE got there on day one. Start assisted, build up your strength, work on your technique and I promise you will get there. Learn to trust the process, and don't be afraid to start at square one.

13.01.2022 HOW TO GET TONED NOT BULKY. 1. Stop thinking weight training will make you bulky To get bulky, nutrition is a major factor. Weight training alone will help strengthen and tone muscle - but not cause bulkiness.... Don't let weight training scare you! If you're not sure where to start - get yourself a coach who can guide you on where to start, and get your technique right!

13.01.2022 STOP LIMITING YOUR FOOD CHOICES BECAUSE YOU THINK IT'S TOO UNHEALTHY TO EAT. There are so many ways you can turn your favourite meals and snacks into a healthier and cleaner version. You don't need to cut out your favourites just because you think they aren't healthy. Learn how to find ways to recreate these recipes with fewer processed ingredients, and higher nutritional value. Need help? Message us and we got you!

13.01.2022 STOP RELYING ON THE SCALE FOR PROGRESS! A scale is one of the many tools we can use to track progress, however it doesn't take into account so many factors such as water retention, sleep, muscle weight, hormone fluctuation. Photos are one of the best ways to assist in tracking your progress - especially on the days you don't feel like much has changed. ... I challenge you - take a photo in the same lighting, same position, every week for 4-6 weeks and compare. Don't be so hard on yourself because of one unit of measure.

11.01.2022 SOMETIMES HEALTHY MEANS SAYING YES TO THAT PIECE OF CAKE. Healthy is something that is so easily thrown around but not easily defined. WHY? Because healthy to you is going to be so different to healthy for the next person. Healthy for some people will mean eating more wholegrains and vegetables, healthy for someone else might mean allowing themselves to have a donut or a piece of cake without the worry that it's going to 'mess up their health' or 'make them gain weight'. Healthy is different to all of us - but we all have the same goal. What's your healthy?

11.01.2022 YOUR MENTAL HEALTH IS JUST AS IMPORTANT AS YOUR PHYSICAL HEALTH AND GET RID OF ANYONE WHO ENCOURAGES ANYTHING DIFFERENT. It doesn't matter if it's your friend, or a coach, DO NOT ever let anyone encourage you to put your physical health before your mental health. Looking a certain way will not make you feel better. The process will generally only make things worse. Learn to love the process, and do it because you want to help yourself, in a way that is healthy for your physical and mental health.

09.01.2022 EATING MORE FOR LESS CALORIES?! One of our favourite ways to increase food volume when our clients are in a weight loss phase (NOT FOR EVERYONE) is to make a simple swap with foods such as normal white potato to SpudLite Potato which has fewer calories - therefore, you can eat more for less calories - WINNING! Simple little food swaps like this can save you calories when you are conscious of how much you're consuming. NOTE - If you are wanting to lose weight, please get advised first on how much you should be eating from a professional - you don't need to be starving yourself!

09.01.2022 Sweaty Saturday 40 seconds on, 20 seconds off then 1 minute rest. Complete 4-5 times. Travelling jump squats... High knees with plate above head Dumbell punches Skater jumps Crunch with plate Weighted alternating star jumps In and out jumps Tuck jump Mountain climber Shoulder tap burpee Adjust to suit your activity level and ability! Complete each exercise round before taking a 1 minute rest and then complete again. This can be done with minimal equipment!

09.01.2022 LOW CALORIES DOESN'T MEAN NO CARBS! One of my favourite lower calorie options when dieting is a simple swap from Light Rye bread to Country Split Wholemeal bread. You don't have to cut out bread because you're dieting and "carbs are bad" - BECAUSE THEY AREN'T. Dieting isn't for everyone and that's okay - but if you are in a dieting phase, you don't have to cut out foods - simply make some easy swaps to lower calorie options to increase your food volume throughout the day!

08.01.2022 CARBOHYDRATES! Despite the common thought that carbohydrates are only in your bread, pasta and grains - they are actually found in FOUR of the five main food groups: grains, vegetables and legumes, fruit, and dairy + alternatives. Carbohydrates all serve a purpose to your body and provide fuel to carry out your every day activities. Next time you think you want to cut out carbs - think again - it's almost impossible!

08.01.2022 STOP FINDING EXCUSES AND MAKE TIME TO PUT IN THE WORK! You will never always find the perfect time - and you will never always be motivated. Find the time, put in the work and get it done.

07.01.2022 STOP LIMITING YOURSELF. How many times have you pushed yourself in a workout because it's with a friend or a trainer, but when you're by yourself you stay with what's comfortable? You need to stop limiting your growth because you're scared to push yourself!... Get uncomfortable. That's when changes will come.

07.01.2022 BELIEVE IT OR NOT CHICKEN IS NOT THE ONLY WAY TO GET PROTEIN. There are so many vegetarian and vegan options to incorporate protein into your diet to hit your target - including MULTIPLE plant based options that are not only high in protein but contribute to your micro-nutrient intake. Try incorporating as many of these options as you can - even if you do consume animal products, as they benefit you far beyond just assisting you in hitting your protein goal.

07.01.2022 DARK CHOCOLATE VS MILK CHOCOLATE How many times have you been told that dark chocolate is 'healthier' for you than milk chocolate? Calorie wise, milk chocolate is only 2 calories more.... When comparing the nutritional content, protein and fat are equivalent, with the sugar content only having 1.1g difference. Takeaway from this? READ YOUR LABELS. Don't be deceived by social media, or advertising. Neither is 'better' for you. So this Easter - don't deprive yourself of your favourite chocolate because you're worried about how many extra calories it has. Be kind to yourself. And educate yourself.

06.01.2022 EXERCISE DOESN'T HAVE TO BE BORING! If you're struggling to find motivation to workout, group fitness is such a great alternative! Surrounding yourself with others who are needing just as much motivation as you is often just the right push you need. Also - it's FUN! Too often we give up exercise because we haven't found much enjoyment. Find what works for you, get creative and try new ways to move! In this clip is a little peak of one of the classes at Springfield Health and Fitness - Thursday's at 6:45pm and Friday morning's at 9:15am.

06.01.2022 WHAT IS A MACRONUTRIENT AND WHY DO THEY MATTER? Macro-nutrients that we have all commonly heard of include Protein, Carbohydrates and Fats. These are our main fuel sources for our body and the levels in which we should be consuming them are determined by our TDEE (total daily energy expenditure) and body composition. Each macro nutrient fuels our body in completely different ways and serves different purposes to our bodily functions, and it is important we receive enough of ...each for our individual bodies - not purposely excluding any of these groups.... INCLUDING CARBOHYDRATES LADIES. Need help working our what macro nutrient split will work best for you and your body composition? Message us for a free consult!

05.01.2022 ARE YOU ACTUALLY PUSHING YOURSELF? How often have you done a workout, and its felt too 'easy', not challenged enough or too scared to increase the weight? You are your own worst enemy - and we often don't realise our own potential and don't push ourselves beyond our limits. Next time you're doing a workout - see if you can up your weights, or even do those few extra reps.

05.01.2022 STOP BEING SO HARD ON YOURSELF - IT'S OKAY TO REST! You don't need to punish yourself for what you consumed over Christmas. You don't need to over compensate for allowing yourself to enjoy time with family and friends. It's okay to rest from heavy exercise, counting calories, and let yourself rest. Having a balanced lifestyle means allowing yourself to enjoy your favourite foods with family and friends without guilt. Let yourself rest, and don't punish yourself for doing so. Your body and mind will thank you!

05.01.2022 WHAT'S YOUR GOALS? Whether it's a new year, new week or new day, it's important to always have some goals in place to work towards - whether it's to improve on something, learn something new, or stay consistent with something. Goals keep you accountable and help you develop further. ... What's your new year goal?

04.01.2022 GOOD THINGS NEVER CAME FROM YOUR COMFORT ZONE - DO IT FOR YOURSELF. Stop worrying about what others might think. Stop letting anyone else get in the way of you and your health journey. If you want to see results you're going to have to push yourself and get uncomfortable. Turn up for you. Do that class. Do that workout. DO ANYTHING. Anything is better than nothing and it will get you closer to where you want to be than where you are now.

03.01.2022 GET UP AND MOVE. Every Monday night we have a group fitness class at 6:45pm. If you struggle with motivation or need some accountability - come and give it a try!

01.01.2022 STOP USING THE SCALE AS YOUR ONLY FORM OF PROGRESS! Progress for everyone means something different - and we are way too hard on ourselves if we compare our progress to someone else's - even though it comes in so many different forms. Some of the best ways to measure how your health and fitness journey is going is to check if you've made progress in: 1. Your moods - are you happier and less stressed? 2. Sleep - are you sleeping better?... 3. Clothes - are your clothes fitting any better? 4. Water - are you finally drinking enough water? 5. Consistency - have you finally made a consistent habit of exercising and eating healthy? So this is your reminder - stop being so hard on yourself if the scale hasn't changed - assess if you have made progress in any of these areas.

01.01.2022 YOU'RE LYING IF YOU SAY YOU DON'T LIKE PIE. This is a spin on one of an all time favourite foods - potato pie. This recipe is quick and easy - and not to mention - HEALTHY. No extra additives or ingredients you aren't sure of.

01.01.2022 LET'S TALK BERRIES! While we all know it's important to eat servings of fruit each day, it's often missed about the importance of eating the rainbow - as each colour fruit provides difference nutrients and minerals to our bodies. Specifically - raspberries. This is a super low calorie fruit, while providing the highest fibre content per serve compared to all other fruits, containing numerous vitamins and minerals and benefiting us in many ways.... Try and change up your fruit choices to match the seasons that they are in - and you'll receive all of the different nutrients!

01.01.2022 STOP WAITING FOR MONDAY TO START YOUR JOURNEY! Waiting for a certain day, or a certain time to start your health journey isn't going to make it any easier or greater. START NOW. Start with a small walk, or swapping one takeaway meal to a healthier homemade meal. You don't need to start at a certain time to see the best results, you just need to start now, with what you have, no matter how big or small. Small results end up as big results.