Ben Bass Fitness in Yatala, Queensland, Australia | Sport & recreation

Ben Bass Fitness

Locality: Yatala, Queensland, Australia

Phone: +61 1300 496 967

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• Sport & recreation
• Gym/Physical fitness centre
• Medical and health

23.01.2022 Few people eat exactly the same way each day and it is common to have a little more on some days than others, but the average recommendations are shown per day to help make it easier to put into practice. Depending on height, weight and physical activity levels, taller or more physically active adults in each group (or older, taller or more physically active children and adolescents in each group) can have additional serves of the Five Food Groups or unsaturated spreads and ...oils, or discretionary choices. A great resource is the Australian Dietary Guidelines, a copy of which you can download free at: https://www.eatforhealth.gov.au//n55a_australian_dietary_g The serve sizes of the foods from the Five Food Groups are the same as explained in Guideline 2 on pages 1227 and examples of serves of discretionary choices are included on page 34. For more information on serves and understanding portion size visit: www.eatforhealth.gov.au If you have any questions or a topic you'd like discussed, please send me a message and help spread the word Get Outside. Move. Connect. Eat Real Food. Thank you, Ben Bass.

23.01.2022 Do you wear a GPS device? - check out these for 3D memories of your Spartan Race, hike through the Grand Canyon or trek to Everest Base Camp... Have a great weekend! - Ben. http://hiconsumption.com//03/nicetrails-3d-mountain-troph/

23.01.2022 Olive oil is well-known for its health benefits rich in antioxidants and an anti-inflammatory (1). But somewhere along the line a rumour started that it couldn’t stand the heat - becoming unstable and therefore dangerous to cook with, leaving the oil’s only place in the kitchen atop a cold salad. As I type this, my fish is in the oven, basking in olive oil. Here’s why I’m not worried - olive oil is 70% oleic acid, a monounsaturated fat which, unlike polyunsaturated fat, is... less prone to oxidation. Further, olive oil also contains phenolic compounds compounds that may actually influence the oil’s ability to remain stable even more that its monounsaturated fat content (2) So if you love olive oil but have found yourself avoiding cooking with it because of the rumour mill, relax. Just remember to choose an unfiltered extra-virgin olive oil - it’s the particles that cause the oil to be cloudy that protect the oil from oxidation (3). If you have any questions or a topic you’d like discussed, please send me a message and help spread the word Get Outside. Move. Connect. Eat Real Food. Thank you, Ben Bass. 1.http://www.ncbi.nlm.nih.gov/pubmed/21443487 2.http://onlinelibrary.wiley.com//10%3C661::AID-EJL/abstract 3.http://onlinelibrary.wiley.com//10%3C661::AID-EJL/abstract

20.01.2022 We’ve all heard the reasons why women should lift weights - bone density and fat loss are well publicised (1,2) but when it comes to actually implementing a strength training program, the most common fear for women is I don’t want to end up looking like Arnold Schwarzenegger. The good news is you won’t be competing with Arnie and here’s why: #1 - HORMONES ... Two of the anabolic (3) hormones in the body are testosterone and growth hormone (2): Testosterone - Females not only have less testosterone than males, they also have less available testosterone. Most studies using a 10-16 week resistance training have shown there to be no significant change in total or free testosterone (4,5) and further studies indicate that there is no difference in testosterone levels between heavily trained female athletes and sedentary women (6). Growth Hormone It has been suggested that growth hormones (GH) may be responsible for a woman’s potential increase in muscle size (also known as hypertrophy (7)), because females naturally have higher GH levels than males (8). However; # 2 SESSIONS Studies have shown that in order to achieve this increased GH in females, multiple sets are required over single sets (9), as well as longer sessions and shortened recovery periods (10). So; WHAT TO DO? If you’re looking to tone up, include weights in your workout, do single sets with low reps and allow yourself sufficient time to recover. Remember to consult with a registered professional in order to prescribe an appropriate program and to supervise techniques in order to reduce the risk of injury. It’s also a great idea to have regular sessions with your trainer to assess, reassess and keep you motivated and focused on achieving your newest goals. For more information on the hormonal responses and adaptations to resistance exercise and training, visit: http://www.tarleton.edu//advanced%20exer/ContentServer.pdf If you have any questions or a topic you'd like discussed, please send me a message and help spread the word Get Outside. Move. Connect. Eat Real Food. Thank you, Ben Bass. (1) http://www.osteoporosis.org.au//Exercise%20Fact%20Sheet%20 (2) http://www.womenshealthmag.com/fitne/weight-exercises-women (3) http://medical-dictionary.thefreedictionary.com/anabolism (4) http://www.ncbi.nlm.nih.gov/pubmed/3057315 (5) http://www.ncbi.nlm.nih.gov/pubmed/8175576 (6) https://www.thieme-connect.com//abs/10.1055/s-2007-1024771 (7) http://medical-dictionary.thefreedictionary.com/hypertrophy (8) https://libres.uncg.edu/ir/uncg/f/L_Wideman_Growth_2002.pdf (9) https://libres.uncg.edu//Triplett_Travis_1996_Influence_of (10) http://www.ncbi.nlm.nih.gov/pubmed/8226457

16.01.2022 One in five of all Australians live with one or more chronic diseases (1) chronic pain, diabetes, cancer recovery, mental health, chronic fatigue - these are conditions that could be managed or treated through expertly prescribed exercise (2). But it is important to get good advice by consulting with an Accredited Exercise Physiologist (AEP). An AEP holds a four-year university degree and specialises in the exercise and movement for people with both chronic disease and inj...ury (3). When looking for an AEP it is best to consult with a professional, non-profit organisation such as Exercise & Sports Science Australia (ESSA) (4) who have an ongoing focus on research and education. ESSA has a member base of over 2,100 Allied Health Professionals all of whom are tertiary trained in exercise science and are fully qualified to provide a comprehensive assessment of your exercise capacity to ensure you achieve optimum results, safely (5). To find your local accredited exercise physiologist, visit https://www.essa.org.au/find-aep/ (6). VIDEO: https://www.youtube.com/watch?v=m8ABKm8-RbQ If you have any questions or a topic you’d like discussed, please send me a message and help spread the word Get Outside. Move. Connect. Eat Real Food. Thank you, Ben Bass. (1) http://www.aihw.gov.au/chronic-diseases/ (2) https://www.youtube.com/watch?v=m8ABKm8-RbQ (3) http://exerciseright.com.au/what-is-an-accredited-exercise/ (4) https://www.essa.org.au/ (5) https://www.facebook.com/myessa.org.au?fref=ts (6) https://www.essa.org.au/find-aep/

10.01.2022 A US Congress Bill to remove country of origin on meat? Surely not... freedom of information, right? Well, here's the Bill: https://www.congress.gov//bil/hr2393/BILLS-114hr2393rh.pdf

10.01.2022 Good news for Australian consumers - clearer, simpler information about where products come from. New country of origin food labels will begin to appear on supermarket shelves later this year. Read more: http://lbr.al/t6zr

08.01.2022 Let’s face it, most of us don’t like being uncomfortable - we’re creatures of comfort. So whether it’s exercise or eating our Brussels sprouts, we’re going to kick up a fuss. Sure, there’s a small percentage of masochists out there pushing to the other extreme, but for us mere mortals, we can find excuses left, right and centre to stop us doing, well, what we know we really should. So, here’s how to tackle each one of those excuses, get into action and give your body the atte...Continue reading

08.01.2022 We all like music, and for good reason - listening to music or playing an instrument is an easy stress reduction tool to implement and a really great way to connect with yourself and others. Research indicates that music can reduce pain, anxiety, decrease cortisol and increase levels of oxytocin. (1,2,3) One study also found that participating in a drumming group improved immune function by increasing natural killer and other killer cell activity. (4) This week, make a poin...t of listening to some music that makes you feel happy - playing your favourite tracks in the car, stopping to listen to a street performer at your local market, or making a real night of it and going to a concert, they’re all great ways to get more music, and stress relief into your life. Better still, did you play an instrument yourself once? get some friends together and have a session or Google a local drumming group it’s not only cheap to get involved, but beating a tribal drum can be a whole lot of fun. If you have any questions or a topic you’d like discussed, please send me a message and help spread the word Get Outside. Move. Connect. Eat Real Food. Thank you, Ben Bass. DISCLAIMER: I am not a doctor. The information contained within the topics on this site is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. You assume full responsibility for how you choose to use this information. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment. Talk with your healthcare provider about any questions you may have regarding a medical condition. Nothing contained in these topics is intended to be used for medical diagnosis or treatment. 1. ncbi.nlm.nih.gov/pubmed/18395022?dopt=AbstractPlus 2. ncbi.nlm.nih.gov/pubmed/19583647 3. ncbi.nlm.nih.gov/pubmed/21062776 4. ncbi.nlm.nih.gov/pubmed/11191041

07.01.2022 In Australia, nutritional practice is not regulated by the government, and there is no legal protection over the terms ‘Nutritionist’ and ‘Dietitian’ anyone can call themselves a Nutritionist or a Dietitian, no matter their level of training. This situation opens the possibility for misinformation to the public. (1) When seeking the advice of a nutrition professional, it is therefore important to ensure that you consult with someone who has credentials provided and governe...d by either the Dietitians Association of Australia (DAA) - http://daa.asn.au/ or the Nutrition Society of Australia (NSA) - http://www.nsa.asn.au/. If you’re looking for a sport-specific nutrition professional, consult with someone who is recognised by Sports Dietitians Australia (SDA) - https://www.sportsdietitians.com.au/. SDA has a member base of over 450 professionals (2) all of whom are tertiary trained (3) to identify the best eating and drinking strategies to meet an individual’s training and competition needs. Specific areas where a sports dietitian can make a difference are (4): Immunity Energy Concentration Growth Body Composition Recovery Ultimately, we all have goals and dreams but achieving these aspirations requires having a plan - collaborating with coaches, mentors and roles models. So whether you’re pounding the pavement or following the black line, a sports dietitian can help with advise to prevent both injuries and illness, show you what, how and when to consume carbohydrates, fats and proteins. They can also help you with fuelling, recovery and hydration because they know the science and have the research behind them. To find your local accredited sports dietitian, visit https://www.sportsdietitians.com.au/ VIDEO: https://www.youtube.com/watch?v=K58hPmfc0xI If you have any questions or a topic you’d like discussed, please send me a message and help spread the word Get Outside. Move. Connect. Eat Real Food. Thank you, Ben Bass. (1) http://www.nutritionaustralia.org//nutritionist-or-dietiti (2) https://www.sportsdietitians.com.au/about-us/ (3) http://daa.asn.au//dietetics-in-aust/becoming-a-dietitian/ (4) http://www.claredietitian.com/dietitian-does.htm

07.01.2022 Every day it seems there’s a new diet on the go - one day it’s good for you, the next it’s bad for you. In the end it all becomes too much and before we know it, we’re back with our bad habits. So what do we do? - keep it simple. If you start analysing absolutely every last thing that goes in your mouth, you’ll become stressed and paralysed. And this entirely defeats the purpose of what we are trying to achieve. So forget the ‘latest diet rules’ and aim for keeping things sim...ple by going for fresh foods that are easy to prepare - foods that you can eat raw or make quickly. We don’t want to be enslaved to the kitchen but let’s face it, 10 minutes tossing up some vegetables in a wok or a 2 minute boiled egg is hardly putting together a Sunday roast for the extended family. Worried about the lack of flavour? try adding a little olive oil, some fresh herbs, a squeeze of lemon and a sprinkle of mixed spices. If you have any questions or a topic you'd like discussed, please send me a message and help spread the word Get Outside. Move. Connect. Eat Real Food. Thank you, Ben. DISCLAIMER: I am not a doctor. The information contained within the topics on this site is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. You assume full responsibility for how you choose to use this information. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment. Talk with your healthcare provider about any questions you may have regarding a medical condition. Nothing contained in these topics is intended to be used for medical diagnosis or treatment.

03.01.2022 Nuts and seeds have long been perceived as unhealthy foods because they are high in fats, however nuts and seeds are also high in protein, fatty acids, vitamins, minerals, fibre and other nutrients. The best forms of nuts are raw and organic while avoiding high heat treatment, pesticides, added salt, steam pasteurised and fumigation. Suppliers aren’t required to label techniques such as pasteurising so it is important to know where your nuts and seeds are coming from. Purch...Continue reading