Authentic Health Studio in Essendon, Victoria, Australia | Sport & recreation

Authentic Health Studio

Locality: Essendon, Victoria, Australia

Phone: +61 3 9191 3199

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness boot camp
• Fitness trainer

25.01.2022 Committed.. It doesn’t matter what mood I am in I am committed to doing/getting/being. Committed..... It doesn’t matter what event comes up I am committed to doing/getting/being. Results take commitment, are you committed?

24.01.2022 One of the most important skills that an athlete understands that a gen population gym goer doesn’t is this; Every session can’t be personal bests, it can’t be max intensity. Some sessions should be recovery, technique focused.... #LifesBetterWhenYoureFit

24.01.2022 How Long Will It take me to start seeing results??? We get asked this question all the time and to be honest I love it because we should all want to see results in some way shape or form meaningful to us. The problem becomes when we start to base our expectations on what we see from other people’s before and after pictures.... Why? Because truth be told we rarely have context around a person's before and after photo's.. You don't know how many hours a person has invested to achieve their results, putting that many hours in for you might not be realistic. You don't know what diet strategy they used and even if you do you don't know if that same strategy will work for you. Do they have a stressful job or children at home dependant on them? These are just a couple factors that could influence your results, there are more like sleep, injuries, age, genetics that play a role. One thing we have always promised is we will help our clients achieve their health, fitness, and performance goals in a way that fits with our morals and ethics, do no harm has always been our philosophy when it comes to our clients results. With that all been said here are two of the two major results people chase with us and what you can expect; Strength: Basic Strength results can kick in after your first few weeks training, If you have never trained before and you are getting at least two sessions in each week you should start to not only notice you can move the same weights a little easier but we often hear clients say after a few weeks that things we often take like getting up off the floor and picking up our children are easier. Fat Loss: This will largely come down to a few variables like nutrition, non exercise activity, sleep, and how many days you’re active but a guide you can use is if you’re creating a 500 calorie deficit each day while hitting protein requirements you would expect to possibly lose 0.5 kg. A caveat to this is it's only an estimate to be used as a starting point, finding your maintenance and then creating up to a 20% deficit and taking a slow and steady approach means in 6 months time you can achieve amazing results you can sustain long term. If you want to get leaner and stronger there is no doubt you need to take a long game approach for sustainable results. Arranging a time to sit down with your coach and set some SMART goals is highly recommended and helps keep you accountable and focused.

24.01.2022 Hands up if you’ve needed a couple minutes to yourself after a HIIT session?

23.01.2022 You will never create a habit that ‘sticks’ without a strong sense of values and beliefs that precede it. #consistency

23.01.2022 Within us all is the desire to do/be/have great at something.. - Have a great body - Be a great parent - Do great work... It’s important to remember though that you can’t choose greatness, you can only choose your actions

23.01.2022 What is the one thing you like to do for your health and wellbeing every day?

21.01.2022 Small Group Training Timetable Community Coaching Commitment... Limited Availability (classes capped at 8 people) email now at [email protected] for more info

21.01.2022 If you can’t stay focused on your greatest desires for 30 days, do you really want it? Greatness happens when you’re accountable to yourself. What do you want from your life?... You can have it, but first you must be willing to work through a little discomfort. You can have that body, but you need to learn to say NO. No, I don’t need to eat that extra plate of food. No, I don’t want to go out every weekend. When you learn to say NO to what you don’t want doors start to open. Opportunities begin to present themselves. What are you saying YES too that’s holding you back from being your best self?

21.01.2022 'How Often Should I Exercise' is a really common question we get from new members and while this is largely dependent on your personal goals here is what we can say. For the average person seeking to lose weight and be healthy getting a minimum 150 minutes low intensity aerobic training or 75 minutes high intensity training (or combo of both) along with a minimum 2 days strength training is recommended. Studies show up to 300 minutes per week achieved substantially better wei...ght loss results. As we said though, it will largely depend on your goals. People who are looking to build moderate to advanced strength and/or muscle should look to achieve 3 to 4 days utilising a personalised program. If you are currently inactive and the above seems like a lot then starting somewhere no matter how small is recommended. Have goals you want to acheive but unsure if you are going about it the right way? We would be happy to answer your questions.

21.01.2022 Want 10 Of Our Best High Protein Recipes? https://app.monstercampaigns.com/c/x17jaojhyei2yt2rcrcl/

20.01.2022 He Who Breathes Best Wins

20.01.2022 We work with Mums and Dads.. Accountants, Lawyers, and Marketing Executives. Doctors, Physio’s, and Chiro’s..... What do all these people have in common? they are all busy people.. Authentic Health members understand the value in being fit, strong, and healthy. This means making sacrifices to live the life you want. You Can’t Be Your Best When You’re Not Healthy. #LifesBetterWhenYoureFit

19.01.2022 Another Happy Client

17.01.2022 We know there is a lot of panic and fear mongering around fitness facilities and covid. Rest assured we specialise is small group and personal training which means our cleaning and control on client movement is first class. Your health is always our priority and we will continue to go over and above for you.... Authentic Health management

15.01.2022 Fully Stocked Again, Dont Miss Your Favourites

15.01.2022 Monday Motivation The secret of change is to focus all of your energy, not on fighting the old but building the new ~ Dan Millman Life’s Better When You’re Fit

15.01.2022 Under The Microscope - What Are Carbohydrates? Are They BAD? When you google the word 'weight loss diet' one of the first diets you will see come up is the low carbohydrate diet, carbohydrates have gained a reputation as little monsters that climb into your mouth and make you fat but is that completely true? Lets take a quick look. Carbohydrates are a macronutrient that contain 4 calories per gram and there are a number of different forms of carbohydrates which consist of di...fferent sugar chain molecules like monosachariodes which are a simple and used during endurance training as a easy to digest energy source or more complex carbohydrates like polysaccharides which consist of 10 or more sugar molecules, think of foods high in starch like potatoes, bread, or pasta. So why do carbohydrates get a bad wrap? Carbohydrates are essential and the bodies primary source of energy for for the body and brain, once upon I decided to test this theory by doing a triathlon using the ketogenic diet and to say it was an unpleasant experience would be an understatement. One of the main reasons carbohydrates receive a bad reputation is partially due to the fact that when we are overweight our bodies ability to shuttle glucose out of the blood into our organs can become inhibited leading to diabetes and other issues. So if you're not overweight, don't suffer from diabetes, or have other metabolic issues then including carbohydrates in your diet is not only recommended but is proven to have performance benefits for most people. A person might find it advantageous to reduce their total carbohydrate intake during times of lower training load or when trying to reduce body fat to lower levels. How Does The Body Metabolise Carbohydrates? Carbohydrate metabolism is quiet an efficient process for the body and can be done two ways, either through anaerobic system think of explosive exercises like sprinting and weight lifting or the aerobic system think of sports like distance running, or soccer. Whats Considered Low Carb? In most circumstances low carbohydrate is less than 100g per day, its recommended for most people somewhere between 100g - 200g (moderate carbohydrate) would be appropriate. Overall eating carbohydrates is something our ancestors have done for 100s of years, in special circumstances there would be times you would choose to reduce carbohydrates to extremely low levels. Should you ever be thinking that you needed to make any extreme changes to your diet like going ultra low carb we would recommend seeking out the help of a dietician or nutritionist for expert advice. Looking to lose weight? Authentic Health are currently taking new coaching clients and offer a range of services to suit the individual. Learn more by sending us an email today [email protected]

14.01.2022 Technique Tuesday Last week we wrote a blog 'Regress To Progress' which lead to plenty of questions surrounding squat progressions. We believe this weeks technique tuesday goes through a squat regression everyone should be profficient in before progressing towards some of the bigger squat variations.... https://authentichealthstudio.com.au/technique-tuesday-cou/

12.01.2022 We are looking for 3 people who want to get stronger and have more energy to try our 28 Day Launch program for FREE. Conditions Apply, Direct message to learn more.

10.01.2022 Ownership is saying ‘No matter my circumstances I am responsible for my life’ I am responsible.. A growth minded person see’s that sentence as empowering.... A fixed mindset falls victim to their circumstances. Where do you stand?

08.01.2022 Korean Meatballs Recipe INGREDIENTS For the meatballs: ... - 1 small bread roll - 1 lb. (450g) ground lean turkey - 1 egg - 1 tsp. paprika - 1 tsp. garlic powder - 1 tsp. sesame oil - 1 tbsp. soy sauce - 2 tbsp. flour - 1 tbsp. olive oil - 1 cup (240ml) chicken stock - salt and pepper For the sauce: - 5 tbsp. sweet chili sauce - 4 tbsp. soy sauce - 2 tbsp. sesame oil - 3 tbsp. tomato ketchup - 1 tsp. garlic powder Method For the meatballs: Place the ground turkey into a large bowl. Place the bread roll in a small bowl, and cover with cold water. Leave it to soak for about half an hour. Once soft, drain the water, and add to the meat. Next add in the egg, paprika, garlic, sesame oil, soy sauce, season with salt and pepper and mix well. With slightly damp hands, make small meatballs about the size of a walnut. Dust each meatball with the flour. Heat the olive oil in a large deep sided frying pan and cook the meatballs until browned all over. Add in the hot chicken stock, bring to boil, cover and cook, over a medium heat, for 20 minutes. For the sauce: Make the sauce by mixing the sauce ingredients together in a small bowl. Add into the pan with the meatballs and bring to a boil. Simmer gently for about 2-3 minutes, stirring from time to time. Serving suggestion: Serve with cooked rice, roasted sesame seeds, chives and optionally chopped chili. Serves 4 (Cal - 362) (F - 17g) (C - 28g) (P - 26g)

06.01.2022 NEW BLOG We have all been on a diet or ten.. Take a read of our newest blog to see what they all have in common ... https://authentichealthstudio.com.au/the-truth-about-weigh/

05.01.2022 You Can Not Pour From An Empty Cup. The best version of you is fit, strong, healthy

05.01.2022 If you’re wondering when the best time to start a fitness program is, the answer is pretty easy.. Right now. In the next hourtomorrowthe next day.... There is no better time to start a new workout program than right now. Just ask some of my clients. In order to make positive changes in your body, you need to take the first step and start making the changes you need to so you can be successful. It could be going for a 10 minute walkwalking up and down your stairsor doing bodyweight exercises in your lounge room (if you don’t have access to the gym and weights). You know what the key is? You just need to start moving. The more you move, the better the results you will see. But, before you start any new exercise routine or program, it’s important to know what you’re healthy enough to be able to do in a safe manner. This is when you consult a physiotherapist, or doctor to determine your current health status, and what kind of exercise program would be right for you. Once you’re clearedyou can start exercising. But you don’t want to go too hard when starting out. In fact, you want to start off nice and slow, and as gradual as possible. If you’re completely new to exercise, or you’re coming off an injury, the biggest mistake we see is people going back to where they left off. Starting with 2-3 days per week when you have been doing nothing for most people is the best place to start. This will get your body moving, and give it ample time to recover because results come when we allow ourselves to fully recover. As you get used to the program, and how it impacts your body, then you can add another day to the mix. The research shows gradual change (upto 10%), along with proficient technique will allow you to get stronger, without increasing the risk for injury. Soif you’re curious to know when the best time to start a workout is, the answer is: There is no better time than the present to get moving in the right direction. Yours In Health & Fitness, Chris

04.01.2022 It’s arrived

03.01.2022 Ah yes, a new year 2021. Did you know there are people who have already put their "New Year" resolutions in the too hard basket. Crazy right!!... We don't want that to be you, nope.. 2020 was enough to stay fit, we don't want you making 2021 harder by giving up on how you want your health and body to look, feel, and move. So no matter how big the intention is here is what you can do; - Start Small: Yep be a snow flake, gather momentum and become a snowball. All big goals start somewhere, yours could be committing to walking 20 minutes a day, starting some bodyweight exercises at home, or making sure you get veggies in every meal. - Define Progress: Once you have committed to the 'small start' define what the next step is, do you go from walking to walk/running, do you buy a kettlebell for your strength workout or get help from a coach, do you increase your protein intake. Understanding what progress looks like is essential for long term success. - Be Consistent: You don't need the worlds best program to begin with, sure a great program can help but what helps more is staying consistent to whatever program you have committed to no matter how simple it is. You can't build momentum if you are constantly stop/starting. So will you give up on how you want to look, feel, and move? You get to decide. We get it. The past 12 months hasn't been ideal. Even more reason to get back to being the best version of yourself Only YOU get to decide what you’re capable of in 2021. Only YOU get to decide what goals you’re going to set and achieve. Only YOU get to decide what actions you’re going to take every day, every week, every month to achieve them. Don’t focus on anybody else or what THEY think. Their goals are not yours. Their limitations are not yours. Only YOU get to decide what you want for your body, health and happiness and only YOU get to decide what you’re going to do each day to move closer to those goals. Do you. Believe in YOU

02.01.2022 Join us in congratulating another one of our super mums for her hard work and effort. These pictures don’t even show how incredibly strong this lady is either

01.01.2022 You are your best when you’re giving your best in the areas of your life that matter most to you..

01.01.2022 When the boss is in the building you do all your reps

01.01.2022 What a week - First, thank you to everyone that attended this week. It’s been our pleasure to welcome you back. -This morning we had great discussions around the importance of the breathe for quality of life and performance. Don’t forget to make time everyday to bring awareness to your breathe and check in with yourself. ... #HeWhoBreathesBestWins -Training this first month back is about movement quality, and consistency. Setting a solid foundation for future training is essential That’s the wrap, see you next week Chris