BMAC Fitness in Pakenham, Victoria | Coach

BMAC Fitness

Locality: Pakenham, Victoria

Phone: +61 415 271 735

Address: Derrimuts Gym, 825 Princes Hwy 3810 Pakenham, VIC, Australia

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

25.01.2022 Drinking 1 can of soda can make you 10 pounds fatter a year. Don’t drink yourself fat Why aren’t we seeing this on TV? Magazine ads? Sides of buses? Billboard...s? Diabetes and obesity are MAJOR risk factors for COVID. Wear a mask when drinking soda or other sugary drinks. Or socially distance yourself from soda, pop, fruit juice, nectars and concentrates. Drinking soda or most canned beverages is simply drinking fat. Drinking fat is increasing your inflammation. Inflammation increases your risk of COVID as your immune system is way to overreactive. Next time you want a soda, picture yourself gulping down chunks of fat.

24.01.2022 #timeflies Liss Atkins

24.01.2022 Remember Any trainer can make you sore. The question is... Is it optimal... Is it functional Is it maintainable Is it specific And more importantly, is your recovery sufficient.... If your PT "kicks your ass" and you leave EVERY session extremely fatigued/sore..... You're WORKING OUT, NOT TRAINING! KNOWING THE DIFFERENCE MEANS EVERYTHING! Your coach should be able to explain the step by step process, periodisation, and targets that are needed to hit your goals. #longterm #performance #bmacfitness #goals #personaltraining #adherence #consistancy #derrimutspakenham #fitness #health #longevity #recovery #strength #training #values #workout

24.01.2022 PORTION SIZES Are you eating too much.... Are you in a bad routine. Are you getting complacent. REFOCUS. It could be as simple as starting to weigh your food again, for a short period, and get a gist of what your portion size should be. Simply cutting the portion, of what would routinely be half of an avocado, and serving up a quarter - can be a difference of 160 calories to 80 (pending sizes). Not always having to eat everything on your plate - to help, you can start using smaller dishes. Also rest days; knowing we aren't training as much or to the same intensity, most don't need as many carbohydrates, in comparison to normal training days, and especially rest days. Sample sizes: 1/2 cup rice or sweet potato 1/4 avocado 100-150 grams of protein, more for males 1-2 cups of veg or salad 1 tablespoon organic butter Also your palm size can be a good reference guide for protein. If you need more help, we can work out specific portions for you. There's no such thing as a cookie cutter approach, every single person is different. But start with your meals tomorrow - and think, what can you modify; and more importantly, stick to, long term! Remember, too much of a good thing, can be a bad thing. #meals #bmacfitness #portions #protein #feelgood #greens #fats #carbs #eatwell #weightloss #routine #commitment #goals #mindset #education #health #nutrition #pakenhampersonaltrainer #vitamins #food #knowyourbody #beaccountable #longterm #obesity #glutenfree #goodfats #essential #preparationiskey

24.01.2022 KEEP AN EYE ON THE GOAL. #dailytasks #health #bmacfitness #values #inspiring #strong #achievements #believe #nogym #decide #consitency #goals #whatsimportant #fitness #vision #invest #trainhard #hardwork #stayready #happy #realistic #justdoit #workout #qualityoverquantity #keepitreal #dreams #planyourweek #longterm #optimal #motivationisfake

23.01.2022 What days do you meal prep? For me it's nearly daily... But I do like to get some bulk prep in when I have time.... Chicken Stir Fry 4 chicken breasts Asian stir fry mix (yes a big frozen packet) Brown rice (yes, packet as well) And a smidge of oyster sauce DONE Makes 6 portioned meals #meals #chicken #protein #carbs #rice #getorganised #preparationiskey #veg #portions #eatwell #nutrition #bmacfitness #consistancy #wellness #health #immunity #guthealth

23.01.2022 SWISVideoFlix.Com Clip of Dr. Nancy Guest discussing be careful when using food apps like my fitness pal when trying to determine calories and macros...they can... have up to 200% error rate.... some good tips. To Watch This 90 Minute Video and Hundreds More SWIS Videos for Free for a Week... Go To https://www.swisvideoflix.com/ Transcript - Yeah, I just had to want to add something about dietary assessment and we have to be really careful. So, I work with clients almost on a daily basis and food frequency questionnaires we know have many issues this is established in practice as well as in the research, many people under report. And I also have my clients, I mainly work with athletes and I have them use apps so I can, I have them write out their diet that I can assess but also have them use an app and input their food intake. - [Dr. Kinakin] Which app is the best you think? - Well, for example, I'm gonna say my fitness pal is an app I use but I'll tell you that, a lot of the data in that is very inaccurate And that's where we have to be really careful for a couple of reasons. One, people can actually input a food themselves and that just comes up as a selection that you can choose yourself. So the other day I had a an athlete that chose three ounces of salmon and it came up as 700 calories and it was because that someone else had input that salmon and so when you look down the list it's good to have the green check mark that is verified and you wanna have the source of those calories and the macronutrient breakdown that's coming from the USDA, for example, or a proper database because the database is in a lot of those apps are wrong and so you can get a discrepancy of 200% from a piece of whole wheat bread from one app to another and especially if someone has inputted it themselves which people are free to do with the apps. So that's why you need to also depend on a practitioner, a professional to also look, use a professional database or just, I may have done this for so many years, I mean, I can just look at foods and I can eyeball it and I know how much protein, how much fat, how many calories are in a certain amount of food in a serving. Again, so people keeping their own food journals, I think it brings awareness and they can see when they're sort of having weak moments or what their food choices are, but I think it's almost more valuable that they write it out honestly and they can look at it. - Exactly. - As opposed to when they're gonna submit it to a dietician like myself and when I questioned them and go through the day, certainly we often add five, six, seven, 700, 1,000 calories when I sort of prompt them with exact serving. So, it's that's there's a lot of error in those approaches.

20.01.2022 DO YOUR FEET PRONATE (roll in)? Give this a try! Thanks Dr. Andrew Lock

20.01.2022 FULL BODY CIRCUIT SESSION A1 Turkish Get Ups... A2 Step Ups; concentric A3 Prone Alternate Lunge A4 "Y" Raises A5 Rower; 2min Sprint #cardio #strength #core #legs #muscle #health #shoulders #circuit #bmacfitness #justdoit #sweat #derrimutspakenham #effort #iworkout #training #weights #pakenhamfemalepersonaltrainer #power #heartrate #sprints #earlybird @jockthehiker

19.01.2022 Tomorrow is R U OK?Day, a reminder to start a conversation that could change a life today, tomorrow and any day it's needed. Learn what to say after R U OK? so ...you can keep the conversation going when someone says they're not OK. Visit www.ruok.org.au/how-to-ask #RUOKDay #theresmoretosay #RUOK See more

19.01.2022 When I was fat, the problem was me. My choices. My behaviours. My excuses. My relationship with food. And when I changed, so did my body. For me, optimising my ...body has always been a psychological and emotional process, with a physical outcome. No self-loathing. No self-sabotage. Just self-awareness, honesty, personal responsibility and work. See more

18.01.2022 How is your sleep during iso? Too much.... Not enough. Restless. Anxious. Late nights. Wake up times. Too much screentime. Excess coffee. Unbalanced diet. Decreased exercise. Too hot. Too cold............. Routine is still key. Whether it's in the holidays, iso or shift work. The more we stick to a structure, have consistent sleep schedule, bedtime routine, diet and exercise - the better our bodies will feel. #listentoyourbody #sleepiskey #recovery #heal #gainz #bmacfitness #consistancy

18.01.2022 #sleep #rested #feelgood #bmacfitness #stressless #recovery #sleepingbeauty #bed #wellness #goodnight #insomnia #wake #dreams #healthy #night #hours #morning #thoughts #life #earlybird #zzz

16.01.2022 Do all the little things this week. Daily. Physically strong. Mentally stronger. Every step counts. Consistancy is key. It all adds up.... GO THE EXTRA MILE, IT'S NEVER CROWDED See more

15.01.2022 Our abs are sore just from watching via Guinness World Records

14.01.2022 YOUR HEALTH WILL ALWAYS BE YOUR RESPONSIBILITY YOUR EMOTIONS WILL ALWAYS BE YOUR RESPONSIBILITY YOUR FITNESS LEVEL WILL ALWAYS BE YOUR RESPONSIBILITY ... YOUR SUPERMARKET SHOPPING BASKET WILL ALWAYS REFLECT YOUR COMMITMENT TO HEALTHY RESPONSIBILITIES YOUR CHOICES MAKE ALL THE DIFFERENCE It’s normal to be irritated and annoyed, believe me, I know; but give yourself something positive and purposeful to work toward and your perspective instantly improves. If you need help or guidance in any of these areas, please don't hesitate to contact me. REMEMBER, YOU ARE IN CONTROL! #control #nutrition #wellness #exercise #derrimutspakenham #bmacfitness #fit #health #emotions #happy #fitness #food #choice #workout #accountability #goals #obesity #iworkout #education #feelgood #knowledge

13.01.2022 Haven't got all your workouts in this week? Stop feeling guilty and finish the week off strong. ... FULL BODY FRIDAY A1 *Alternate Reverse Lunges x12/12 A2 Jacknives x12 A3 Close Grip Push ups x15 A4 *Sumo Squats x20 A5 Alternate Superman x10/10 6-8 SETS *Use weights if available Minimal rest #feelgood #strong #heartrate #core #pakenhampersonaltrainer #circuit #gym #intensity #bmacfitness #exercise #fitspo #comfortzone #goals #training #values #health #justdoit #legs #instafit #fitness #performance #muscles

13.01.2022 Book these appointments this week! #oxygen #workout #h2o #recovery #nutrition #vitamind

12.01.2022 WHO WEARS NIKE'S??? #sorefeet #sorecalves #sorelegs #soreknees #sorehips #soreback #continuium

12.01.2022 Shout out to all the doctors of physical therapy, chiropractors, & medical doctors. _____________________________________

12.01.2022 Hopefully MOST 'professionals' have the right intention #health #immunity #life #symptoms #noquickfixes #feelgood #yourbody #dothebasicsright #triggers

11.01.2022 Increased Fear = Negative Health Positive Health = Less Fear ... Living under constant threat has serious health consequences. Physical health. Fear weakens our immune system and can cause cardiovascular damage, gastrointestinal problems such as ulcers and irritable bowel syndrome, and decreased fertility. It can lead to accelerated ageing and even premature death. Positive health can mean a lot of things. Whether it's being in the best shape of your life, or feeling mentally good about your self-esteem, friendships, and family. It can also involve lifting weights, and watching what you eat. But health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. #healthy #immunity #positivity #eatwell #bmacfitness #trainhard #mental #fear #negativity #physical #social #prevention #exercise #happy #hearthealth #feelgood #fitness #sunshine #qualitysleep #sick #italladdsup #stressmakesyousick

10.01.2022 #legday #quads #hammys #glutes #bmacfitness #qualityoverquantity #sets #reps #goodmornings #sumos #curls #lunges #pakenhamfemalepersonaltrainer @tiff_nee_jade

09.01.2022 ONE DAY OR DAY ONE. YOU DECIDE.ONE DAY OR DAY ONE. YOU DECIDE.

09.01.2022 THERE'S NO QUICK FIXES. IT TAKES CONSISTANCY. #besmart #immunity #eatwell #intolerant #nutrients #bmacfitness #wheat #allergy #tolerance #brainfunction #weightloss #listentoyourbody #reaction #immunesystem #gutlining #lifestyle #food #vitamins #health #fuelyourbody #healthyliving #dairyfree #derrimutspakenham #glutenfree #guthealth #youarewhatyoueat #immunesupport #sensitivity

09.01.2022 HOW LONG ARE YOU GOING TO WAIT................... #excuses Was great to see everyone back in the gym today!... So many enquiries. So many membership sign ups. So many wanting new programs. So many setting new goals. And so many simply making health a priority again. I'm here to help, anytime #trainhard #achievements #workout #beaccountable #values #bmacfitness #health #consitency #educateyourself #derrimutspakenham #fitness #educate #discipline #personaltraining #immunity #qualityoverquantity #getthehelp #strengthandconditioning

09.01.2022 I'VE NEVER MET ANYONE WHO REGRETS BECOMING HEALTHY. IT'S THE STANDARD OF LIVING THAT PAYS OFF EVERY SINGLE DAY.

08.01.2022 OUTDOOR TRAINING IS BACK September 28th Session locations are available at Pakenham Quarry Lakeside Amphitheater... Pakenham Recreation Reserve 1on1 and 2on1 sessions available. BYO sweat towel, drink bottle and mat. Limited spots - Bookings essential Private message or call 0415271735 MAKE HEALTH YOUR PRIORITY

08.01.2022 What day are you at? Count them, but more importantly, make them count.

08.01.2022 Our society is becoming more and more unhealthy by the day. Think of what YOU can do to make YOUR life more liveable.... ISSUES and CONTRIBUTORS: Constantly sick or feeling unwell. Decrease in physical activity. Allergies, or unknown symptoms. Unlimited access to junk foods. Effects, physically or mentally. Sugar addictions. Joint and skeletal problems. Stress levels. We think unhealthy foods are cheaper. Rising obesity levels. Feeling lonely. Smoking. Unrealistic expectations of our bodies. Cardiovascular disease. Drugs; illegal or prescription. So much promotion of unsustainable diets. We exercise for the wrong reasons. Toxicity. Rise in cancer rates. We stigmatize mental health. Type 2 diabetes. Fads. Low immunity. Excessive alcohol consumption. Sedentary. The word 'moderation' is taken out of context. Lack of sleep. So many more...... BUT WHAT IS NORMAL? For the general population, most of these are normal. But they shouldn't be. YOU have a choice, and YOU can do something about it. In summary, living longer depends on how we react, what we choose to do, and how we live. Revive yourself from the inside with wiser food choices, letting go of the things beyond your control, focusing on your health and fitness, finding ways to alleviate stress in your life; and simply looking after yourself. If you need help with any of these factors, or need someone to make you accountable, don't hesitate to PM me and we can start ticking off YOUR list.

07.01.2022 TESTIMONIAL I began my journey with Bec not knowing if I was going to stay doing PT long term. I was so defeated by my life circumstances (almost three years ago when I started) that I didn’t entirely know what I was doing this for - if only to lose some weight, try to get in shape and not hate myself so much when I looked in the mirror. ... I started with the encouragement of both my girls who had been seeing Bec for sometime. I was an unhealthy, unhappy, overweight smoker and after a series of repeated difficult life circumstances - one after the other over an extended period of time, I had become numb, severely depressed and had almost given up on life ever being remotely joyful again. I used cigarettes and food to numb the pain I had been feeling and trying to deal with. I turned to Bec hoping I would find something and in some way being held to account every week by somebody, gave me a glimmer of hope that I could turn my life around. The journey has had some challenges in the way of injuries, but somehow through it all, I found the will to keep going. Almost three years later, my body is so much stronger, I am able to do things that I haven’t been able to do in years and whilst I am still very much a work in progress, I can proudly say that I’m still here and dare I say it, enjoying my PT. My mind is stronger than it has been in a long time, my determination is returning, and the self worth that left the building a while ago, is coming back again- cheering me on and telling me that I am worthy again. I feel more resilient when I am challenged with life circumstances. Bec is so much more than just a PT that yells at you to get moving. At times I’m sure I’ve challenged her as much as she’s challenged me - I actually come to PT with a smile mostly now, but those first twelve months, I was a bit of a miserable nightmare without anything nice to say about myself. I can not recommend Bec highly enough, she has helped me to believe in myself, and that I can do things and I can push myself in ways I never thought possible. We’ve been on an incredible journey together ranging from my sadness, anger, frustration and self pity to achievement, goals, pride, and values - and I cannot give her enough praise for what she has done for me and also helped me through along the way. Bec is an accomplished PT with exceptional knowledge of the body, how it works and is also committed to continuously educating herself to ensure her clients have a great awareness of their individual needs and getting the best out of their training. Just so you know, I am not a size 10, I don’t have ripped abs, I am a mother of three and a grandmother of 2. I’m also proud to say I’m a reformed smoker too. My age range is in the 50’s. I’ve lived a very full life thus far, worked in the medical field and given my all to everyone but me....now it’s my turn. If I can do it, anyone can.

07.01.2022 Relaxed today? Or stressing about tomorrow already? #hearthealth

06.01.2022 Did you struggle over iso? Don't make the same mistake over the Xmas/NY break.... ... Can be as simple as not going back for seconds. Eating the turkey and chicken breasts instead of the legs. Not adding the gravy to your meal. Limiting your alcohol intake. Not picking at the snacks on the table. And having a portion sized dessert.... IT ALL ADDS UP #healthhacker #eatwell #trainhard #enjoy #portions #festive #healthy #stayontrack

06.01.2022 PERFORMANCE FOCUS ON FUELING YOUR BODY ... What does performance mean to you? Running 10km Lifting a deadlift PB Getting through a day's work Killing an upper body sesh Dominating that footy/netball game Lean muscle mass to get on that stage Keeping up with the kids Or simply to perform, consistently, daily at gym..... So think, is what your eating and drinking going to help or hinder your performance.... Is that coffee disrupting your sleep Does that gluten make you feel heavy Do you hit a wall after too much sugar Dehydration, not enough water intake Sufficient protein portions Quick take away meal, which makes you feel lethargic after Are you eating too much, or to little, pre/post workout, hindering your recovery Eating enough veggies Or do you rely on pre-workout & energy drinks..... What helps you? Or more importantly, do you know what hinders you? DO YOU WANT TO PERFORM OPTIMALLY. ASK YOURSELF THAT QUESTION. #nutrition #performance #bmacfitness #athlete #quality #recovery #health #goals #longevity #derrimutspakenham #strength #eatwell #trainhard #fitness #gym #gainz

05.01.2022 Have your program Know your plan of attack And kill your session

05.01.2022 SUPERMANS The superman exercise will not enable you to jump over tall buildings in a single bound nor grant you the ability soar through the air at the speed of light. However, it will give you the power to better prevent injury to your back, improve your posture, and build a better mind-muscle connection to your lower back.... As well as strengthening your lower and upper back, this move also works your glutes and hamstrings, and increases your core strength. It's a good counterpart to the many core exercises that focus on the abs, like sit-ups and leg raises. The superman strengthens the erector muscles that run along the spine. They play an important role in spinal stability and preventing unwanted movement in the lower back. This is handy when your spine is under heavy loads while squatting and deadlifting. Functionally, supermans are an isometric hold. This exercise is versatile. It can be used as an activation exercise before a weights session. It can be used as a lower back/rehab exercise to strengthen surrounding muscles. To then be included into a core session. Try 3-4 sets of 10-12 reps. To increase intensity, keep tension and hold the top range of motion for 3-6 seconds. #core #superman #conditioning #abs #health #exercise #bmacfitness #strength #fly #muscle #fit #gym #workout #strong #functionaltraining #bodyweight

05.01.2022 Making an epic athlete

03.01.2022 Remember, regardless of what's going on in the world.... your health will always be your responsibility your emotions will always be your responsibility ... your fitness level will always be your responsibility your grocery store shopping cart will always reflect your commitment to healthy responsibilities your choices make all the difference It’s normal to be irritated and annoyed, believe me, I know, but give yourself something positive and purposeful to work toward and your perspective instantly improves. PM me if you need help

03.01.2022 #memories #bootcamp #mountcannibal

03.01.2022 It's not all physical #mental

03.01.2022 Why does you back hurt? Why is your shoulder pinching? Why have you got knee pain? This is where we need to focus.... Find the issue. Breakdown the technique. Focus on the weaknesses. And learn from it all; to ultimately train smarter and harder. KEEP LIFTING

01.01.2022 Hobart's Jack Hale is Australia's newest record holder! Taking out the David Baxter 100 Yards Championship in a time of 9.43 (+2.0) Jack broke Gary Eddy's record of 9.52 (-0.8) set all the way back in 1966. #ThisIsAthletics

01.01.2022 A few have messaged me to say they're scared to start back... I said, we all have to start again, somewhere...... This week, it's ok to not lift a PB or do your max reps. ... It's all about getting outdoors and back into a training routine. Lifting some weights. Getting some structure. Building strength back up. Kick start your metabolism. Finding them core muscles. Having some accountability. Burn some body fat. And start to feel good again. Health is key. If you need a check-in, please message me and we can set up a time.