Ava Madelon Personal Training | Sport & fitness instruction

Ava Madelon Personal Training

Phone: +61 405 624 745

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• Sport & fitness instruction

22.01.2022 5 simple pieces of advice if you have health and fitness goals for 2021 1. SET GOALS - share these with some don't keep them quiet. This creates accountability meaning you are more likely to succeed. Tell a friend, partner, family member or personal trainer. Set performance goals along with your aesthetic goals. E.g. do a push up or run 5km. This makes training a lot more enjoyable! It's amazing watching your body change and do things you previously were unable to. 2.... START SMALL! Don't set yourself up to fail with unrealistic expectations like working out 6 days a week. I see this all the time! Find what is manageable for your lifestyle and build from there. E.g. 2 or 3 workouts a week 3. EAT MORE FRUIT AND VEGETABLES AND DRINK MORE WATER - simple and effective advice anyone can implement. Drink 2-3 litres of water and a serve of fruit or veg at every meal 4. EDUCATE YOURSELF - food contains energy. To put things very simply our body uses a specific amount of energy each day. If we eat more than this amount we gain weight, if we eat below this amount we lose weight. If we eat the same amount we will maintain our weight. If you have no idea how to read a nutrition label or what your energy requirements are each day it becomes hard to reach our goals. If you don't want to research yourself invest in a professional that will help you and educate you. 5. FIND WHAT IS SUSTAINABLE- If the changes you are making to your diet or exercise are not something you can see yourself doing long term you should try something else. If you want to maintain your results stop looking for a quick fix. Results take time however doing it in a sustainable way that fits your lifestyle will mean you will keep the results! If you need help getting started send me a message as I am now taking on new clients at both Noosa and Coolum locations

22.01.2022 STRENGTH MOVEMENT PATTERNS If you want to build strength and grow muscle focusing on the basic movement patterns and mastering your technique should be your priority. Selecting a range of exercises from these patterns will ensure you target all muscle groups and train effectively. Some examples of each category ... SQUAT - front squat, back squat, goblet squat, split squat LUNGE - reverse lunge, forward lunge, walking lunge, lateral lunge, defecit lunge HINGE - hip thrust, deadlift, RDL, goodmornings, kettlebell swing PUSH - bench press, overhead press, dips, lateral raise, push ups PULL - rows, pull ups, pull down, curls CARRY - farmers walk, suitcase carry, goblet carry, overhead carry #gym #fitness #workout #strengthtraining

17.01.2022 Easiest nutrition tip ANYONE can implement. Eat more vegetables. Choose ones YOU like and season or cook them with some added flavour. This steak salad was delicous RECIPE ... Spinach Rainbow slaw Pineapple Steak Dressing- vinegar, siracha & nandos sauce Salt Pepper See more

16.01.2022 Week 1 vs week 8 of my cut All I've done to achieve this result is dial in my nutrition and be honest and accurate when tracking. My deficit has only been about 10%-15% of my maintenance calories. I've had nights out, Christmas parties, days I've gone 500cals over my target etc but I have stayed consistent and got straight back on track immediately. My training has stayed exactly the same and I haven't added any extra cardio sessions. Along with a body composition goal I have also set myself training related goals. This keeps me motivated and focusing on more than just my appearance. What are your goals at the moment? #cut #fatloss #fitness

05.01.2022 LIFTING STRAPS - should you use them? If your grip is fatigueing before your legs and your goal doesn't require you to lift unassisted (eg a powerlifter) you may benefit from lifting straps. They may help you get more reps in or even lift a heavier weight which is ideal for strength and hypertrophy goals. Before using straps I thought the weight I was lifting wasn't heavy enough to need them but would still always lose grip on my last couple of reps before my legs fatigued. I also thought my grip strength would improve if I persevered but it didn't. I'll still do sets with and without straps but at the end of the day I'm not deadlifting to gain grip strength! #deadlifts #legday #lifting #franksgym