Body Active Health & Fitness in Melbourne, Victoria, Australia | Gym/Physical fitness centre

Body Active Health & Fitness

Locality: Melbourne, Victoria, Australia

Phone: +61 413 249 617

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• Gym/Physical fitness centre
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25.01.2022 Body Active Apparel range on show thanks to our 6:20PM Semi-Private PT crew! Limited styles and sizes left: Singlets (M/F) Tanks (M/F)... T-Shirt (M/F) Long Sleeve T-Shirts (M/F) Crew Jumpers (F) Crop Hoodies (F) Hoodies (Unisex) Zip Hoodies (Unisex) Hit us up for comfy/cozy gym apparel! See more

25.01.2022 [ OUTDOOR PERSONAL TRAINING ] MORE SPOTS AVAILABLE Follow a customised training program adapted for Isolation conditions. ... Weekly Face 2 Face 1:1 PT Structured Home/Extra Workouts Nutritional Guidance * Body Active Results Guide * Body Active Meal Guide (24 Recipes) * Body Active Shopping Guide * Body Active Eating Out Guide Weekly support and accountability *ONLY AM TIME SLOTS AVAILABLE* MON = 7:30 + 8:30AM TUE - THU = 8:30AM MON - FRI = 9:30AM Receive our full Personal Training service approved and adapted for isolation - your results wont be restricted! PM for more information

25.01.2022 [ SEMI-PRIVATE PT ] A limited number of spots are currently available for our (popular) Semi-Private PT Program. Perfect if you want to get leaner and stronger!... Learn and earn awesome results with access to: 2-3 Weekly PT sessions Conditioning Workouts Nutritional Guidance Meal Plan Template / Recipes Shopping Guide Private Facebook Group PM to inquire! Or check out our website for more info: http://bodyactivehealthandfitness.com.au

24.01.2022 [ MACRO FOOD vs MACRO CONTENT ] Common confusion when it comes to nutrition and tracking macronutrients. Don’t make the mistake of thinking a food that is high in one macronutrient (e.g. chicken breast > protein), that the weight of the food (100g) equates to that amount of nutrients it contains. This is partly why many people under consume protein. ... 100g x Chicken Breast is NOT 100g of PROTEIN 100g x Sweet Potato is NOT 100g of CARBOHYDRATES 20g x Peanut Butter is NOT 20g of FATS *Refer to images for actual macro content* Happy tracking! See more

24.01.2022 HOW TO ENSURE YOURE LOSING BODY FAT, NOT MUSCLE? If you spend most of your time and effort doing high calorie burning workouts, hours and hours of cardio and eating very low calories... and you still arent achieving a lighter and lean physique. WATCH THIS VIDEO... To find out my 4 tips and considerations you should make to your training and nutrition to ensure you hold onto your hard earned muscle while dieting.

24.01.2022 Habits and behaviours, we all have them... Especially around food. Some are weird and unexplainable.... Others are very deliberate and effective. Some will benefit your health and fitness goals. Others will hinder or make things harder. Some you (personally) will create and develop. Others will be imposed on you by other people (family, friends, co-workers) or your environment. Can you relate? Either way, you can adjust or control them if you really need/want to change. AWARENESS is key! If you are AWARE of them, you can assess how much impact they have. Identify the ones that are harmless, and the ones that are harmful to the outcome you are chasing. Can the harmful habits be controlled? If not, work on attaching new habits to harmless ones or replacing with healthier ones. Feel free to comment some of your own weird and wonderful food habits/behaviours See more

23.01.2022 What makes a recipe Healthy? Like any food/meal or snack, the devil is in the dosage. So when trying or following a recipe, having the correct ingredients, nailing the cooking method and the flavour is obviously critical. ... Whats also important (for your body composition goals)... Does it come with a suggested SERVING SIZE? Example: This recipe makes 4 Serves. Because ultimately, the portion of the meal you eat will dictate the calorie intake, that calorie intake will dictate if its a healthy dose of food for YOU and YOUR goals. Pictured: A Turkey Taco Bowl from our Body Active Meal Guide. The image highlights the difference between having some guidance around how many serves a recipe can make to help you portion correctly. NOTE: Macronutrients matter but lets focus on calories based on different serves of the below recipe: 2 x Serves = 728 Calories per serve 3 x Serves = 485 Calories per serve 4 x Serves = 364 Calories per serve See how quickly calories can change based on serving sizes. Definitely something to consider, just like our 24 Recipe Meal Guide does. Hope it helps!

22.01.2022 Research shows we are very good at UNDER reporting our food intake. If you are consuming a certain amount of calories and NOT losing weight/body fat. Before you make any changes... ASK YOURSELF THE FOLLOWING 3 QUESTIONS:... 1 Are you tracking EVERYTHING? (Every meal, snack, bite, sip, lick). 2 Are you tracking foods/portions correctly? 3 Are you restricting and bingeing on cheat meals or weekends? *Refer to infographics above for more info* TIP: Track your intake as the day goes on, DONT wait until the end of the day to try and retrace everything you consumed. It will also help you be more mindful of your food choices. See more

22.01.2022 [ MOVEMENT & MOBILITY ] These exercises and drills are perfect for applying to your pre-workout warm up (if you have one) or simply as some daily movement (increase blood flow) to help improve mobility over time. *All you need is a foam roller (preferably a long roller) and a mat. If you dont have a roller, simply skip the first 2 drills.*... 1 5 Breaths x Iron Cross 2 3 x T-Spine Openers (Exhale ) 3 10 x Lumbar Rocks (Alt) 4 10 x Abductor Rocks (Each) 5 2-3 x T-Spine Reaches (Each) 6 5 x Yoga Push Up to Strider (Each) 7 5 x Bird Dogs (Hold = 3-10 Sec) This sequence ONLY takes 5 minutes, a great way to prime your body for a workout or just to kick start your day. Give it a try!

20.01.2022 If you struggle with meal prep, being organised or become overwhelmed with what to cook/eat. Focus your attention and energy on PROTEIN... Having a pre-prepared or convenient protein source ready to use, makes it simple to build your meals around. ... EXAMPLE: Slow Cooked (Mexican) BEEF I prepared this meal ONCE... and have reused for dinner, 3 nights in a row, but presented it differently: 1: NACHO RICE BOWL (+ Rice, Spinach, Salsa, Cheese etc) 2: NACHOS (DIY) (Wrap/Chips, Salsa, Cheese, toppings etc) 3: BEEF BURRITO (Wrap, Rice, Spinach, Salsa, Cheese etc) Add your preferred PROTEIN source to steamed, baked or fresh vegetables and serve with a carbohydrate source such as rice, bread/wrap or just a salad (greens) for a lower carb option. Other options: * Grilled Chicken Breast (Add to salad, rice, or wrap) * Roast Chicken (Add to salad, rice, or wrap) * Tuna [ Canned ] (Add to salad, rice, or wrap) * High Protein Yoghurt (Add fruit or muesli) Dont over complicate things with ultimate variety, keep it simple, reuse foods and flavours when possible to ensure your getting enough of what matters. See more

20.01.2022 [ LESS vs MORE ] Been eating LESS? Been following a diet?... Always feel like you are on a diet And still not getting results? No matter your health and fitness goals and the extreme lengths (restrictions) you are willing to go to, at some stage, your body will work against you. Heres why the EAT LESS philosophy isnt the best long term approach. While you want a 6 pack, your body just wants to SURVIVE! Everything in the left hand column is likely to naturally take place while you are eating LESS (in a calorie deficit). The longer or more aggressive the calorie deficit, the better your body will get at preserving energy - by not moving as much, training less intensely, not performing necessary bodily processes (e.g. burn body fat) and impair recovery. At some point, for EVERYONE, eating LESS (calories than your body needs) will cause fat loss to slow down if not stall. You will feel flat, find yourself moving less, not motivated to exercise and possibly feel like you have failed. Or... You could take a BREAK FROM DIETING? Simply increase your food intake to whats called maintenance or slightly above. For 2-4 weeks, enjoy some MORE food, regain energy and drive to train and start to make progress again. NOTE: This can all be done more simply if you are aware of your calorie intake, but otherwise, you can make simple increases to current portions or add snacks when necessary. Either way, you cant and shouldnt diet forever... any diet for anyone should have a DEADLINE (e.g 8,12 or 16 weeks), but also a plan to follow. if you would like some guidance around how to structure your nutrition, for the short AND the long term, shoot us a message! Hope this helps, happy (sometimes) dieting See more

18.01.2022 Body Active Health & Fitness is reopening on Monday November 9th. All Pre-Covid Personal, Semi-Private and Group Training services will be available. There will be (limited) AM & PM training spots up for grabs. Personal Training (1:1)... Customised training program Nutritional guidance Weekly Check-In / Accountability Semi-Private PT (6:1) Structured Strength Program Conditioning workouts Meal Guide / Recipes Online support Both training program options are by appointment only! If you are wanting to finish 2020 strong - DM for more info

18.01.2022 [ WEIGHT FLUCTUATIONS ] For the record... weight fluctuations are completely NORMAL. The following factors will directly impact your weight at any given time:... * Sodium Intake * Hydration * Food volume (day of/day prior) * Bowel movements * Fibre intake * Activity levels * Menstrual cycle * Fluid retention * Time of weigh in (am/pm) This is why weighing only yourself ONCE per week can be misleading and not provide a true reflection of what is happening in regards to weight/fat loss. Here is an example of a clients weight over a 7 day period: DAY 1: 78kg DAY 4: Weight increased by 0.8kg DAY 7: 76.7kg TOTAL WEIGHT CHANGE: 2.1kg (up/down) 7 DAY AVERAGE: 77kg What to make of the above... FACT - Your weight will fluctuate (up and down) over a 7 day period (based on factors listed above). So don’t base your entire progress on weekly or random weigh ins. TRY - Tracking your 7 day weight AVERAGE to understand and predict trends and patterns to give you more context when assessing your weight. Add up all 7 days of weight and divide by 7, to calculate your weekly average. Compare the weekly average to previous weeks, if the average is trending DOWN, you are seeing true progress! BONUS TIP - You must weigh yourself under the same conditions: - Same scales - Same time e.g. fasted in the AM - Same amount of clothes Hope it helps! See more

18.01.2022 [ APPETITE VS HUNGER ] With boredom, stress and emotions at abnormally high levels for a lot of people, I thought this post has never been more relevant. If you staying in shape right now is still a priority of yours, understanding the difference between being HUNGRY and having an APPETITE for a particular food is a very useful skill that can be developed over time.... Appetite is the desire to eat, a cue from your BRAIN Hunger is the NEED to eat, a cue from your BODY (stomach). The more awareness you have, the more questions you ask, the more honest you can be - the better. The next time you go to eat/snack... Ask yourself, is it a NEED or a WANT? If its a genuine need, use it as an opportunity to give your body the fuel it needs. If its not, you have a decision to make... otherwise, try the following: 1. Drink a tall glass of water, does the desire go away? 2. At main meals, chew your food, eat slowly, give your body a chance to register that you are full). 3. Increase protein and vegetable portions if possible to increase fullness 4. Wait 20-60 minutes to see if appetite surpasses. Hope the below helps you distinguish between hunger and appetite, reduces cravings and empowers you to help control potential snacking and overeating. Be hungry, stay safe! See more

17.01.2022 [ NO GYM, NO WORRIES ] If you have any, most or all of the equipment or house hold items pictured... You can still create a solid workout ... We know... because we are doing it as we speak with our online clients. Yes, you can get fancy (with reps, tempos, positions etc), fundamental technique and training principles are whats most important. If your not sure how to apply them, or even if you are but would still like guidance and accountability at home, take advantage of our online training options: 1 ONLINE (1:1) Personal Training OR 2 ONLINE Group Training PM us for more program details.

17.01.2022 [ PROTEIN SOURCES ] Quality protein should be a vital part of everyones nutrition, especially when improving health, losing body fat and building lean muscle is your goal. The good news is, animal and plant based (vegetarian) options are very available. But there are still some considerations to be made.... Hopefully this infographic clearly highlights the calorie and protein content of some popular (animal) protein choices. NOTICE: The foods containing MORE dietary fat naturally have more calories and in some cases, less protein. Doesnt mean they are bad or worse, they just need to be considered. OTHER CONSIDERATIONS: 1 Some foods contain MORE than 1 macronutrient (example: Salmon = Protein + Fat) 2 The below numbers are based on a 100g serve, adjust accordingly to your required intake 3 Different cuts/areas of the animal may contain more or less fat (example: Scotch Fillet has more fat than Eye Fillet). Hope this helps you choose the best protein option for you and your goals. See more

16.01.2022 Why is PT client Jack smiling? 5 Reasons... 1 He lost 13kg in 18 Weeks ... 2 He is getting and looking JACK-ed! 3 He is more confident managing his nutrition 4 He enjoys his training 5 Because our approach has been flexible, he can still have a life while getting lean. The above has made it EASIER for him to maintain progress while adapting to training and life in isolation. If you would like to get similar results, we only have 3 spots available in our ongoing training programs. Send us a message for more info! See more

16.01.2022 [ TRACKING YOUR NUTRITION ] Where does one begin to track a meal like this (pictured)? Is just opting for healthy foods the best approach? For some that can be enough. ... Others, not so much, as its NOT entirely about WHAT you eat, but HOW MUCH? HOW MUCH: Portion Control + Calorie Control. Like most things... 1 There is more than ONE way to get results. 2 The best option is the one YOU can stick to. 3 The more OFTEN you do it, the better you get. When I (personally) have a specific body composition goal (build muscle, lose body fat)... I find weighing my food and tracking via an app (MyFitnessPal) gives the me the best understanding of my intake, which makes it easier to control and adjust as needed. NOTE: The above method is not the ONLY way to get results... maybe one of the more optimal options, but only if I can accurately adhere to it CONSISTENTLY. I am very aware the above wont work for everyone, so there needs to be (and there is) more options. If you would like to understand how to find which method suits you, your level of nutritional knowledge and individual goal BEST? Drop us a message, happy to help!

16.01.2022 [ OUTDOOR PT SCHEDULE ] For anyone interested in starting or maintaining face-to-face coaching, and receiving customised training/nutritional guidance during lockdown: Individualised strength program ... Extra at home workouts (optional) Weekly check-in Accountability and support *Refer to below schedule for days/times* 2:1 PT sessions are approved PT sessions = Discounted rate Spots are by appointment only and limited based on availability - get in quick to secure your most preferred training days/times. PM for more info!

13.01.2022 To lose body fat you need to eat LESS... Not LESS food LESS calories... Sounds simple right? But simple isnt necessarily easy when hunger and cravings strike (which they will). Pictured: An exaggerated example of 2 meals with equated calories (425) but different food volume. If you wanted to feel full and satisfied, which would you choose? Whether you are tracking calories or not, it makes sense to favour lean proteins, vegetables and lower calorie/carbohydrate density starches when possible. This way you can fill up with MORE food volume while controlling your overall intake. NOTE: There is nothing wrong with a slice of banana bread and coffee in isolation, but if it means you are hungry in 60 minutes and encourages you to over consume, it might not be the most sensible choice. See more

13.01.2022 Most people know what they have to do to make progress and get results, so why arent they successful? CLARITY! Setting necessary, realistic and clear goals/tasks!... I need to to drink more water... I need to workout this week... I need to eat healthy this week... I need to be more active this week... I need to get more sleep... These are definitely necessary, but not very specific. If you arent specific, you have nothing to compare it to which makes it hard to measure what you have done to create change. Whether its tracking calories/macros/steps, simply controlling portions or setting activity or serving targets (protein/fruit/veg). Make them as specific as you need them based on your individual level: I will aim to drink 2 Litres/8 glasses of water each day I will complete 3 strength workouts this week I will aim to eat 3 serves of fruit and vegetables each day I will go for a 20 minute walk (lunch break/after dinner) each day. I will go to bed at 10:30pm each night Dont HOPE to make changes, PLAN for it and measure it regularly (weekly), that way, if its working, you have clarity of EXACTLY what to focus on to ensure it keeps working! If you would like clarity and accountability, message us! See more

13.01.2022 [ HOW TO PROGRESS AN EXERCISE WITH MINIMAL EQUIPMENT ] If you dont have the luxury of appropriately increasing weight on a given exercise (at home). Here are a few simple methods to make the same weight feel heavier or harder. 1 Standing (Standard)... 2 Add a PAUSE (hardest position) 3 Kneeling (Keep Abs/Glutes Tight) 4 Seated (Stay tight, avoid swinging) The above options can be applied to other upper body/isolation exercises: * Overhead Press * Bicep Curl Variations * Rear Delt Raises Other methods: Add Reps (using the same weight) Slower Tempo (e.g. 3-4 second lowering) Hope this helps, happy training! See more

12.01.2022 MEMBER OF THE MONTH Congratulations to JACK, a very deserving winner of our Member Of The Month Award for JUNE. This guy has killed it during COVID, maintaining his training (2 x Outdoor PT + 2-3 Home Workouts) and been consistent with his nutrition. ... After a successful fat loss phase getting lighter and leaner, we have used lockdown as a chance to trigger some lean muscle gains and looking to be bigger and better for the second half of 2020. An awesome client (who trusts the process and wants to learn) and person to have around the gym. Let the gains continue! See more

11.01.2022 Success doesnt come from what you do OCCASIONALLY, its comes from what you do CONSISTENTLY. Do you have things in place to track how consistent you are? If not, and you could use some help, click on the link for training/coaching options:... http://bodyactivehealthandfitness.com.au

11.01.2022 [ PUSH UP VARIATIONS ] With Home/Body Weight programs all the rage, refer to this video to find a suitable, but challenging Push Up variation that you can perform. Ideally you can complete 8-12 reps with 1 or 2 reps left (not FAILURE). ... 1. Wall Push Up 2. Incline Push Up (Box/Bench/Couch) 3. Floor Push Up 4. Banded Push Up 5. Loaded Push Up 6. Deficit Push Up (Hands Elevated) ALL variations should be completed with full range of motion (chest to wall/box/floor) with glutes and and abs engaged (as shown). Experiment with the options shown and as you get stronger, you can advance to the next option. Otherwise, jump into our ONLINE At Home Training Program that kicks off on Monday. PM for details!

10.01.2022 Dont WAIT for gyms to reopen... Dont WAIT for your group training studio to reopen... Dont WAIT for your your Bootcamp to reopen...... Dont WAIT to get back on your health kick... The truth is, we dont know how long that wait will be... So, ask yourself What can I do NOW?... YOU need to take CONTROL! This period could do a lot of damage to alot of people... Decreased activity levels Increased food consumption Increased alcohol consumption Developing unhealthy habits around nutrition, sleep etc If not managed... It will very likely lead to: Increase weight on the scales Loss of fitness/strength Less confidence/motivation to restart (especially if you are a FURTHER 2,5 or 10kg away from your goal.) Imagine the confidence you will feel if when lockdown is lifted and gyms do reopen, that you have maintained or your weight has only fluctuated a kg or 2, your active wear still fits and you have maintained some or all of your fitness (strength/conditioning). That is still possible! Just like us, fitness businesses have adapted and are offering online services to ensure this. Take advantage... Dont create more work for yourself once this is over. If you dont want to WAIT, and would like some support with your training, nutrition or both right now. Please reach out, send us a PM See more

10.01.2022 [ FREE GROUP SESSIONS ] To celebrate the easing of Covid restrictions, we are offering FREE outdoor group sessions this Saturday. 8:00AM (45 MINUTE) = 10 Spots ... 9:00AM (45 MINUTE) = 10 Spots *Strength & Conditioning based sessions* Please DM or comment below if interested. Hope to see you there! See more

10.01.2022 [ 1:1 PERSONAL TRAINING ] Controlled ISO conditions with customised training, nutrition and progress support: Weekly face to face 1:1 sessions (1 or 2 or 3)... + Extra workouts to be completed at home (Based on your available equipment) + Nutritional guidance + Weekly check-in CURRENT AVAILABILITY: 7:30AM = TUE 8:30AM = MON-FRI 3:00PM = TUE + THU NOTE: Online 1:1 Personal Training is also available. Exactly the same support and accountability, but sessions are delivered via Zoom using equipment you have at home. Please reach out for more info

09.01.2022 [ HUNGER HACKS ] If you are currently dieting in an attempt to lose body fat... You are or will no doubt experience HUNGER, which is completely normal and necessary (unfortunately). How well you can manage that hunger can be the different between reaching your goals or not.... Check out the 12 tips below for increasing fullness and reducing hunger to make your dieting efforts more manageable. BONUS TIP: GET GOOD SLEEP! Start applying 1 tip at a time (not all at once) and measure its effectiveness - monitor your hunger and fullness before and after meals. If you find any of these tips helpful, feel free to give it a LIKE

09.01.2022 As the saying goes... You are a product of your ENVIRONMENT! Whether you are at work or at home (not by choice)... ... What does your CURRENT environment look like? Whats easy for you to access? - Desk drawer? - Kitchen bench? - Fridge? - Pantry? - Snack Cupboard? Whats at eye level? Especially at the moment with high levels of boredom and emotion, acknowledge that and ask yourself... How can I hack my environment to limit the potential damage when I get bored, stressed, frustrated etc? Stock your house/office/desk with lower calorie, harder to OVER consume foods and drinks. 1. Zero/Low Calorie drinks 2. Protein based snacks 3. Portion controlled options We are naturally lazy creatures, so by placing these foods at eye level when you open the fridge or pantry can increase the likelihood of naturally making better choices. Acknowledge YOUR trigger foods and limit your exposure by either NOT BUYING them or not making them as ACCESSIBLE. How you fuel your body during this time will help you manage stress, your overall health and well being. If you hasnt been a priority in the past, its a good time to start! See more

09.01.2022 [ THE ONLY 3 BAD FOODS YOU NEED TO AVOID ] Sorry if you were expecting me to name and shame a few specific foods that if eliminated, would guarantee results... But unfortunately, there are no Bad, Unhealthy and Fattening Foods. Just like there are no Healthy, Fat Burning and Muscle Building Foods.... Theres just foods... But yes, certain foods should be limited or avoided for the 3 reasons outlined in the attached slides. Outside of that, you should enjoy a wide variety of foods. Consuming a combination of Protein, Carbs and fats, from predominantly whole, natural sources. Their portion and frequency is whats most important. If you are sick of feeling bloated, restricted and frustrated and would like help piecing together the best plan for you and your current goals, please reach out See more

09.01.2022 [ FOOD ENVIRONMENT ] You are a product of your environment... Environment dictates behaviour.... Behaviour dictates your results! In regards to nutrition, we often make food choices based on food preferences and habits. But studies also show we naturally favour foods/fluids that are easy to see and reach for. Check out the graphic below for how to set up your environment to increase the likelihood of making better food choices. See more

08.01.2022 When trying to lose body fat, a calorie deficit is required. As I have mentioned before, that doesnt mean you need to eat less physical food, just less CALORIES. So opting for lower calorie foods is ideal. ... Here are some simple food swaps or additions you can make to help consume less calories, making dieting more effective and hopefully, easier to maintain. Based on the recommended serving size: 1 Sugar Free Drinking Chocolate (55 Cals) If you have chocolate cravings this a great /tasty alternative (can add some stevia to sweeten if needed). 2 Sugar Free Jelly (7 Cal) A very low calorie, fruity, cold dessert or snack alternative. 3 Queens Sugar Free Maple Syrup (18 Cal) Great for adding to oats or protein pancakes. 4 Diet Rite Cordial (7 Cal) Add flavour to your water intake. 5 Popcorn (100 Cal) Popcorn is proven to be a very satiating (filling) food, great to snack on and the pre-portioned bag makes it EASIER to control. 6 Cauliflower Rice (14 Cal) Can make yourself or buy fresh or frozen (pictured). A great calorie and carb alternative for rice. 7 Almond Milk (250ml = 55 Cal) A simple swap for full fat or skinny milk used with cereal, or mixed with protein shakes or smoothies. 8 Sauces (Approx. 50 Cals) Fountain (Brand) have a range of sauces and marinades that provide great flavour with minimal added calories. 9 Tillys Ice Cream (66g = 66 Cal) Either option is a lower fat/carb and calorie option than other ice cream products. Other calorie saving options that are not pictured below: Tip Top Sandwich Thins or Mountain Rye Wraps to replace other bread products. Diet/Zero Calorie Soft Drinks Slendier products (rice, noodles, pasta). NOTE: Theres nothing magical about these foods, other than they are lower in calories and allow for you to eat more FOR LESS. See more

08.01.2022 [ BODY ACTIVE AT-HOME-PROGRAM ] The gym is currently closed... But thanks to technology, we can still maintain the awesome Body Active vibe and community with our newest ONLINE program (starts tomorrow 6PM!).... BONUS: This program is NOT restricted by geography... anyone from anywhere can take part in this program. So, if YOU or anyone you know could benefit mentally and physically from remaining active and maintaining or making progress during this period. SOLUTION: Body Active At-Home Program Unlimited Access to Online Workouts Structured Training Program Strength & Conditioning Workouts Coached through EVERY session Weekly Support & Accountability Weekly challenges to stay motivated Please request to join the programs private Facebook Group: https://www.facebook.com/groups/914751852316967/?ref=share Weekly Cost = $19.95 (No Lock-In Contract) *Available to Members and Non-Members* Hope to see you tomorrow! See more

07.01.2022 [ BODY ACTIVE AT HOME ] Our online (at home) training program launched this week and here is what a few our clients had to say... Dont underestimate what a structured program and proper technique can do for you, even when equipment is limited. ... If you want to at least maintain or make progress in this time, its not too late to start. We are also offering Online (1:1) Personal Training programs for those looking for a completely individual level of support and accountability. Register your interest here: http://bodyactivehealthandfitness.com.au

07.01.2022 [ 5 TIPS TO OVERCOME ISOLATION ] How many of us have taken our normal lives for granted? The freedom to go to work and have a steady income, to socialise, to exercise and go to the gym. ... Having these privileges prohibited can negatively effect our quality of life and our physical and mental health. So whether you are working from home or in isolation... aim to build routine around the following 5 things (ASAP): 1. SLEEP/WAKE CYCLE: * Build a new sleep and wake routine. * Limit boredom/snacking at night * Keep productivity during the day as high as possible. * Example: Sleep = 10:30-11:00pm Wake = 7:30-8:00am 2. SCHEDULE MEAL/SNACK TIMINGS: * Build routine around scheduling/remembering to eat * Will limit over eating later in the day * Limit snacking/grazing all day * Give you sustained/balanced energy 3. SCHEDULE ACTIVITY: * Walk/Workout = 30-60 Mins * Increased productivity * Increased mood 4. Environment (Positive) * Prioritise Protein, Fruit + Veg (Meals/Snacks) * Limit access to trigger foods/fluids 5. Gratitude (Mindset) * Remain as positive as possible * Focus on what you DO HAVE * Focus on you can GAIN right now * If you have more time, use it! * Learn/Improve a skill * (Cooking, new recipes, stretching etc) Ask yourself, how can I BEST manage things right now and how can I be BETTER FOR IT when things get better. Stay inside, stay safe!

05.01.2022 What I love about seeing people get great results with their health and fitness (if the approach is sustainable, hopefully keep them)... Because they earned it! Unlike other things in life, you cant outsource or delegate what it takes to get results. ... You can: - Hire a house cleaner - Hire a gardener - Hire a mechanic *No skill or learning required* Changing your health and physique is different... * Yes - You can hire a coach for programming and guidance/education with nutrition. * Yes - You can outsource your nutrition (meal prep company). * Yes - You can hire an allied health professional (physio, osteo, chiro etc) to reduce pain and injuries. But your habits and actions dont lie... YOU have to drink enough water YOU have to prioritise sleep YOU have to control your nutrition (Not over-consume, snack and binge) YOU have to put the work in at the gym YOU have to move/train smart to remain pain free Yes you can ask for help, receive guidance and accountability, but at the end of the day... ITS UP TO YOU!

03.01.2022 Our next 8 Week Body Transformation is launching July 13th! We are looking for 10 people to make their Covid Comeback. ... Heres how our program guarantees such great results: Weekly Semi-Private PT/Group workouts Weekly check in with a coach Meal plan & recipes Ongoing support & accountability PRIZE for best transformation FREE INFORMATION SEMINAR: July 8th Register your interest via the link below if you are serious about getting SERIOUS RESULTS coming out of Covid! http://bodyactivehealthandfitness.com.au

03.01.2022 Ready for Monday! Are you? Excited for all of our face to face training programs to restart and reunite with our awesome clients.... TRAINING OPTIONS: 1:1 Personal Training 6:1 Semi-Private Training Group Training If you are interested, reach out, while spots are still available! See more

02.01.2022 [ THE DOWN LOW ON ISO ] Apologies for the lengthy listen, but I really feel like the points covered in this video could be vital for people having the right mindset to succeed during isolation. Its definitely an unusual and challenging time, but how you choose to respond and react will dictate if you gain or maintain. ... Who knows (for the reasons discussed in this video), ISO conditions may even help some people GET RESULTS! If you have any questions or feedback, I would love to hear. Take care!

01.01.2022 MEMBER OF THE MONTH I’m not sure what’s crazier, the year of 2020 or this clients progress (check next slide). A global pandemic, gyms closed and restrictions couldn’t stop Chelsea Hart... She turned the negatives of ISO into a positive and it encouraged her to make exercise (daily walks) a priority and used that period to focus on her. Eating out less, socialising less also made it easier for her to be diligent with her nutrition, read food labels, control portions and eat to support her training (strength sessions at home via zoom during lockdown). Since gyms and the world has reopened, she is working hard to gain (strength) and maintain her new physique, lifestyle and levels of confidence, while inspiring others around her in the process. 30kg loss in 8 months Super proud, congratulations Chelsea! See more

01.01.2022 [ TRACKING FOOD WITHOUT SCALES ] DISCLAIMER: Using digital scales at some point is a great way to build a reference point (e.g. my oats), with the goal of being able to only needing yo weigh food at certain times (goal dependant), otherwise not rely on them forever. Feel free to try the following:... 1. Use volumetric tools - Tablespoon or measuring spoon - Measuring cups - Hand guide (palm, thumb, fist) 2. Stress less about lower calorie foods (fibrous veg and certain fruits) 3. Be mindful or measure calorie dense foods (oils, spreads, high fat dairy, nuts, fattier cuts of meat or fish). Use the above tips/tools to make slight adjustments and (the most important part)... MEASURE THE EFFECT on your body composition (body weight, girth measurements etc). Our body is always giving us feedback, we just need to assess that feedback and adjust. There are many different ways to manage your food intake. Based on your nutritional needs and food preferences, apply (some shown in this video) or make simple methods and hacks that make tracking simple but effective to ensure you can get great results, but keep them. If you have created some of your own helpful hacks wed love to hear/share them See more

01.01.2022 Business as usual... Fortunate, that I can still support clients online and outdoor (face to face) in a 1:1 or 2:1 capacity (25km radius is a help to those that don’t live close by). But, unfortunate, that we don’t even have a potential date when the gym can reopen and we can train indoors. ... With outdoor numbers rising to 10 as of November 1st, we will adjust scheduling to suit to cater for more people looking to make their Covid Comeback! The fitness industry is not the only one effected, so best of luck to anyone else who has customers/clients that their product or service is limited by these ongoing restrictions. In the mean time, I will continue to offer the best possible service and support for anyone who wants to improve their health (mental/physical), strength and physique. If that’s you, please reach out Take care! See more

01.01.2022 GYM REOPENING 14 days and counting until all of our face to face training programs reopen. 1:1 Personal Training ... 6:1 Semi-Private PT (Filling FAST!) Group Training If you would like to come out of COVID strong, chase new goals and need structure and accountability to reach them... Inquire about our programs here: http://bodyactivehealthandfitness.com.au