Bodyrock Fitness Townsend in Maclean, New South Wales | Sport & recreation

Bodyrock Fitness Townsend

Locality: Maclean, New South Wales

Phone: +61 2 6645 3222

Address: 5 Think Rd, Townsend 2463 Maclean, NSW, Australia

Website: https://sites.google.com/view/bodyrockfitness/home

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25.01.2022 NOW MORE THAN EVER! Forget New Years Resolutionsevery day you NEED to be resolute! Now more than ever in the grips of this world wide pandemic we need to get our heads around the fact that after sanitizing and social distancing, exercise becomes one of the most important things you can do to be Covid READY. This virus is not going awaynot in a hurry anyway. Victoria is a good example of how quickly things can change. At BODYROCK we have been long time advocates of Prehab fo...r knee and hip replacements and we know first-hand how much quicker recovery from injury, illness and operations can be if your muscles are adequately prepared. Well, guess what? Your heart is a muscle, your lungs function due muscles and this is no different, the healthier you are if and when you catch it the less likely you will be to need intensive care and the more likely you will be to survive! Now More Than Ever - Get your DIET right! Now More Than Ever - Get Adequate sleep! Now More Than Ever - QUIT Smoking! Now More Than Ever - Have Alcohol Free days! Now More Than Ever - Get off the couch and get to your gym. Now More Than Ever. - This will help with Mental Health. NOW MORE THAN EVER - YOUR GYM IS WAITING FOR YOU! BODYROCK Fitness Townsend-66453222 Iluka-66466092 See more

23.01.2022 Ready for some "question and answer"? Let's do it... This Question is always asked .. Question: I was consistently losing about 1 kg per week for the last month, but this week I haven’t lost anything. What should I do about this plateau?... Absolutely nothing. The idea that you haven’t lost weight over a period of days, or a week, or even a couple of weeks, and are therefore at a plateau that warrants some kind of adjustment to your diet or workout is very, very wrong. Reason being, you’re not going to consistently lose exactly 1 kilo (or whatever) per week, every week, until the day you reach your goal. That almost never happens. Instead, you’re going to... Lose 1 kilo some weeks. Lose half a kilo some weeks. Lose more than 1 kilo some weeks. Lose nothing at all some weeks. Gain half a kilo some weeks. Gain a full kilo (or more) some weeks. And that’s completely normal, because that’s how body weight works. Yes, even if you’re super consistent and doing everything perfectly. You’re still going to have weeks where your weight stalls or goes up or doesn’t go down the full amount you expected it to. And this happens ALL THE TIME for a variety of reasons that have nothing to do with body fat (most commonly, it’s just gains and losses of water weight). Sometimes these weight fluctuations will last for a few days. Sometimes a week. Sometimes a few weeks. Either way, it’s normal. This is how weight loss happens. So, when you see it happen, all you need to do is relax. Chances are that you're not even at a true fat loss plateau, and it's just a temporary "weight loss" plateau instead. There's an important difference there. And you definitely shouldn't be mad, depressed, frustrated, or freaking out about it. In fact, stress like this will increase cortisol levels, and when cortisol levels go up, so does water retention. So when you freak out over not losing any weight due to what is often just some temporary water retention, you end up making that water retention more significant and longer lasting. Which only worsens the scenario that you’re in. So again relax. There’s nothing to worry about and no adjustment needed just yet, if at all. The only thing you need to do is be patient and give it more time. Specifically, I always recommend waiting at least 2 weeks before even giving the slightest crap about what your weight is (or isn’t) doing, and I typically wouldn’t consider making any adjustments until 4 weeks of no progress Reggie BODYROCK Fitness Townsend- 66453222 ILUKA - 66466092

18.01.2022 Ready for some "question and answer"? Q3 Let's do it... Question: Is drinking wine sabotaging my ability to lose my midsection? Yes if the wine is putting you over the calorie intake you need to be at for a deficit to exist.... No if it isn’t. That’s what it always comes down to, and you can replace wine with soda, cookies, candy, sugar, ice cream, chips, carbs, fat, protein, gluten, dairy, healthy food, or literally anything else. If it’s being consumed to a degree that prevents a caloric deficit from existing, then it’s going to prevent you from losing fat. But if it’s being consumed in a manner where it fits into your intended calorie intake and still allows a deficit to exist you’ll lose fat. That’s because losing or gaining fat isn’t about the specific sources of your calories. It’s about the calories themselves in conjunction with all of the other calories from all of the other foods/drinks you consume over the course of the day. It is worth noting, however, that it’s a lot quicker and easier to over-consume calories in liquid form (from alcohol, soda, fruit juice, sports drinks, etc.) than it is to eat them. Which can make wine (or any form of liquid calories) more likely to have a negative effect in this regard. That concludes another edition of our "question and answer" series. I'll be back to do it again next week. Reggie

17.01.2022 We'll be here waiting when this crisis is over...Turn it UP...Take a look !!!

17.01.2022 We have more stock at both gyms Bodyrock ILUKA Fitness Pre- workout Bccaa 700 Multi greens Creatine ... And our great range of PROTEIN Powder Whey, Micellar Casin,Premium Plant, and Protien water, lots of flavors See more

17.01.2022 Ready for some "question and answer"? Q2 Let's do it... Question: What are the differences between a fat loss diet and a muscle building diet?... Total calories. That’s really the only major difference. Someone on a muscle building diet would be eating more calories (typically aiming for a small surplus), and someone on a fat loss diet would be eating fewer calories (typically aiming for a small/moderate deficit). Protein, fat, and carbs would be calculated virtually the same way regardless of goal. Food sources would be about the same as well (it's mainly just the serving sizes that would change), and there would be little to no difference when it comes to meal frequency (maybe one additional meal on a muscle building diet since there's more calories to consume), meal timing, pre/post workout nutrition, or anything similar. Really, other than total calories, the only other truly significant dietary difference would be that a fat loss diet would (or at least, should) involve refeeds and/or diet breaks (where you temporarily come out of your deficit), whereas a muscle building diet wouldn’t (because you’re not in a deficit). That’s about it. Reggie

16.01.2022 Lee Priest Power Grip by Abundant Natural Health is a must have for every gym bag! Available now at BOTH gyms - Townsend and Iluka. Lee Priest Power Grip is made up of Magnesium Carbonate and Ethanol. Not only is the Power Grip a liquid chalk, it also doubles as a 99.9% Anti-Bacterial Hand Sanitiser. It doesn't make you stronger but it will help your grip on a heavy set and keep your hands dry during a workout.

16.01.2022 Save the Date! 17th February 2021 Lee Priest.... AT BODYROCK ! WTF?... Love him or hate him, you won't want to miss him! All tickets through TryBooking https://www.trybooking.com/BOBVK See more

16.01.2022 HELLO Everyone, ready for another round of question and answer time Question: 7 I’ve seen people say that isolation exercises like bicep curls, tricep extensions, lateral raises, and leg extensions are useless for building muscle, because they aren’t functional. What do you think?... I think these people are stupid. If your primary goal is building muscle, then functional exercises would include any exercise that can provide the tension, fatigue, and/or damage needed to stimulate growth. And since virtually every exercise in existence - compound, isolation, dumbbell, barbell, machine, body weight, band, etc. - is capable of providing this type of stimulus, it means virtually every exercise in existence has the potential to be functional for you in the context of a well-designed training program. Yes, even if a misinformed person on the internet disagrees. Reggie BODYROCK FITNESS TOWNSEND & Bodyrock ILUKA Fitness

16.01.2022 Tuesday morning playing Top 100 Country songs of 2018 , just feelin a bit of country , Whats your favorite playlist,,, Have a great day everyone.

14.01.2022 Hi again :) This one is short and sweet......... Ready for another round of "question and answer"? Q5 Let's do it...... Question: What is your opinion of a cleanse to jump start weight loss? It's stupid myth-based nonsense for this purpose, or literally any other purpose. YOU just need to start........... EAT healthy foods............. Don’t waste your time. Regina BODYROCK Fitness Townsend 66453222 BODYROCK FITNESS ILUKA 66466092

14.01.2022 ITS ABOUT TIME YOU GET YOUR HEALTH AND FITNESS BACK ON TRACK ,,,,,,,, MAINTAIN YOUR HEALTH DURING FLU SEASON Research has shown time and again that regular exercise strengthens your immune system so it can better fight off the flu. This becomes particularly important in winter when colds and flu rear their ugly heads. When you exercise and get your blood pumping, immune cells circulate through your body more quickly helping them seek and destroy infections. But this boo...st only lasts for a few hours, so exercise needs to be regular for long-term effects. BEAT THE WINTER BLUES Whether it’s the usual winter blues or the more serious SAD (seasonal affective disorder) putting a gloom over the colder months. A daily workout releases feel-good, de-stress brain chemicals, gives you a break from the daily grind and helps ease depression. Plus, if you combine exercise with the great outdoors you can cheer yourself up even more. We know that after exercise, the brain releases the feel-good chemicals serotonin and dopamine, which can help to reduce anxiety and depression while boosting wellbeing. 45 minutes in the day could change your whole outlook on winter! AVOID WINTER WEIGHT GAIN In the colder months it is so easy to turn to comfort food, because it’s so satisfying and it makes us feel good, well for a little anyway, and then we feel guilty. It’s so easy to become a hibernating bear! No wonder it’s known as the ‘winter weight gain’ period. The average person puts on up to 4 kg. The only way to make up for those added treats is to increase the amount of exercise you’re doing and go back to healthy eating habits. No more excuses - it's time to exercise Excuse #1 I am too tired Everyone is tired, most people have too much on their plate and are exhausted at the end of every single day. While it may not be our natural desire to pop on our training gear and get out to the gym or for a run when we are feeling tired, the truth is that you will only feel better if you do, even if it is just for 20 minutes. So stop putting your energy into thinking you are tired and instead focus on how much better you will feel when you get some more blood pumping around your body. We at BODYROCK Fitness Iluka and Townsend are happy to help to get you started, we are here to listen ... So drop in and say H i Hours 6am 11am and 3-8pm Monday Thursday 6am -11am / 3-7pm Friday 7-11 am Saturdays TOWNSEND 66453222 ILUKA 66466092

14.01.2022 https://youtu.be/uaMpcvf0ptU something you can make over the long weekend you can get All the products VPA Protein at both of our gyms Bodyrock ILUKA Fitness and BODYROCK Fitness Townsend

12.01.2022 Hello Again,, Ready for another round of "question and answer"? Q6 Let's do it... Question: ... I deloaded regularly during my muscle building phase like you recommend, but what about during my fat loss phase? Is it a good idea to deload while in a caloric deficit? Nope, you probably shouldn't deload in a deficit. In case you're unfamiliar with the term, "deloading" is essentially a training break without the actual break. So, rather than taking a full week off from working out, you just "de-load" for a week by reducing how much weight you're lifting, how much volume you're doing, or both, so that you lower the training stress and make things easier for a given period of time. Deloading is beneficial for many reasons (reducing fatigue, minimizing the risk of injury, preventing mental burnout, etc.), and it's a necessary part of the process for anyone looking to make consistent muscle and strength gains over the long-term. But what about when fat loss is the goal? You CAN deload during fat loss, but I don't recommend doing it while you're in a deficit. Let me explain. Since deloading entails reducing the training stress by going lighter/easier in some way, it wouldn't be the best thing to do while in a deficit, as the potential for muscle loss would be higher. So instead, if you feel the need to deload while you're in a fat loss phase, the ideal scenario would be to come back up to your maintenance level, stay at maintenance for the entire deload period, and then resume the deficit once the deload is over and you're back to 100%. Reggi BODYROCK FITNESS TOWNSEND 66453222 Bodyrock ILUKA Fitness 66466092

12.01.2022 Well, this is going to hit a lot OF Ready for another round of "question and answer"? Q 10 Let's do it...... Question: What is your opinion of intermittent fasting? Does it work? Does it help with losing fat or building muscle? Do you recommend it? My opinion of intermittent fasting (IF) is fully in line with the scientific consensus on IF. And that is, with all else being equal, IF doesn’t do anything. As long as you’re consuming the right total amount of calories and macronutrients, it makes no meaningful difference whether you do it with 2 meals, 3 meals, 4 meals, 5 meals, or 6 meals. Or whether you eat breakfast or skip it. Or whether you eat more calories during a certain part of the day and less at another. Or whether you fast or don’t fast. With all else being equal, this stuff isn’t going to change anything. So does that mean I don’t recommend IF? Not necessarily. You see, the key here is the with all else being equal part, which is the part where you’re consistently consuming the right total amount of calories and macronutrients each day. My recommendation is to do whatever is going to make you most likely to make this part happen. Which means... If you love intermittent fasting, and it happens to suit your specific needs and preferences, and you find that it makes it easier and more convenient for you to consistently hit your calorie/macro goals each day, then IF will probably be wonderful for you. BUT... If you don't love intermittent fasting, or it doesn't suit your needs and preferences, or some aspect of it (e.g. hunger during the fasting period, meal frequency, meal scheduling, unnecessary complexity, etc.) makes it harder for you to consistently hit your calorie/macro goals each day, then you shouldn’t waste a second of your time with IF. Because again, with all else being equal, there are zero body composition benefits (and, if anything, going long periods without consuming protein is likely sub-optimal for building muscle). So, if it suits you, IF is fine. If it doesn’t, then there’s no reason to try and force yourself to do it because it seems "new" and "cool" and some fitness guru you follow said it does magical things. It doesn’t. Reggie BODYROCK FITNESS 6645333 BODYROCK ILUKA 66466092 HOURS 6am -11am / 3pm -8pm Monday - Thursday 6am - 11am / 3pm- 7pm Friday 7am - 11am Saturdays

11.01.2022 Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores. Why is it important to exercise? Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular... disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life Why is exercise important for everyone? Exercise is essential for a healthy heart no matter your weight. ... In the long term, regular exercise makes the body overall healthier, by lowering the risk of serious diseases such as strokes, heart disease, high blood pressure and cholesterol, diabetes and even cancer Is exercise good for your mental health? What are the mental health benefits of exercise? Exercise is not just about aerobic capacity and muscle size. ... Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood Exercise is for everyone no matter your age or fitness levels are , you need to start some where .. We at BODYROCK Fitness Iluka and Townsend are happy to help to get to started, we are here to listen ... So drop in and say H i Hours 6am 11am and 3-8pm Monday Thursday 6am- 11am and 3-7 Friday 7-11am Saturday at Both gyms

08.01.2022 Ready for another round of "question and answer"? Q 9 Let's do it... Question: Can you explain how low carb diets work? I understand the importance of calories, but how do you explain the fact that people lose weight on low carb diets when they get to eat as many calories as they want as long as they don't eat too many carbs? Is it insulin?... Nope, it sure as shit isn’t insulin. Here’s how low carb diets actually work First, a reduction in carb intake leads to an almost immediate loss of water weight, which is why people lose a few pounds within their first week of starting a low carb diet and think it’s magical. It’s not. Second, low carb diets involve eating more protein, which is the macronutrient playing the largest role in controlling hunger. And when you’re less hungry, you end up eating less food... which contributes to the creation of a caloric deficit. Third, protein also plays a crucial role in preserving muscle and has the highest thermic effect (TEF) of any other nutrient. Both of these factors increase the amount of calories your body burns each day (aka your Total Daily Energy Expenditure)... which contributes to the creation of a calorie deficit. Fourth, low carb diets also involve an increase in vegetable/fiber consumption. Vegetables, which are high in both fiber and water content, are well known for helping control hunger by keeping you fuller, which leads to fewer total calories being eaten which contributes to the creation of a caloric deficit. Fifth, low carb diets also involve eating more fat, which is another macronutrient playing a beneficial role in hunger control thanks to its ability to slow the digestion of a meal... which yet again contributes to the creation of a caloric deficit. Sixth and most important, low carb diets are built around eating significantly fewer carbs... aka the macronutrient that comprises the majority of the typical person's diet and the foods they’re most likely to overeat. And guess what happens when you remove a ton of carbs (which contain 4 calories per gram) from your diet? You end up removing a ton of calories, too. And thus, yet again, fewer total calories are eaten which contributes to the creation of a caloric deficit. So, how do low carb diets work? By getting you to do things that indirectly cause a caloric deficit to exist, all while claiming it has nothing to do with calories. Reggie

07.01.2022 Saturday June 13 WE'RE BACK!...82 Days since Lockdown. Look forward to seeing you all then.

07.01.2022 Hello again. Ready for another round of "question and answer"? Q4 Let's do it... Love this Question ... Question: I just turned 50 years old. Is it too late for me to get in shape and build a good looking body? Can I really still expect to make decent progress at this age, or am I wasting my time trying? I get asked some version of this question all the time, and do you know what I love most about it? The fact that I get it from people in their 30s, 40s, 50s, 60s, and 70s. Hell, I’ve even gotten it from people in their late 20s. And it’s absolutely eff-ing ridiculous. Let me make this clear: the answer to every can I still get in better shape at [some age] question is YES. Always yes. Fat can always be lost. Muscle can always be gained or maintained. Strength and fitness levels can always be improved, as can overall health in general. No matter how old you are, there’s always something you can do to make your body look, feel, and function better than it currently does. And on top of that, there’s always something you can do to make your body look, feel, and function better in the future than it otherwise would if you didn’t start making that effort right now. So that’s two different levels of meaningful progress that can always be made. Now, should someone older expect their results to be exactly as good as someone younger? Of course not. Why? Because with all else being equal, younger bodies are generally going to be better at this stuff than older bodies. Welcome to life. So, for example, you’re going to build muscle better in your 20s than in your 30s. And better in your 30s than your 40s. And better in your 40s than your 50s, and 50s than your 60s, and 60s than your 70s, and so on. And the potential for how much muscle a person can gain in their lifetime will be higher for someone who is starting at 20 than for someone who is starting at 50. But you shouldn’t be reading this and thinking damn, this sucks, I wish I started when I was 20 and stuck with it instead of trying to start now at 50. No matter how old you are, the one and only thing you should be thinking is "I’m going to get better results right now than I will be able to get 10 years from now, so the sooner I start making the most of this fact, the better off I'm going to be." Anything else is just using your age as an excuse to not do the things you already know you should be doing. Reggie

05.01.2022 What motivates you to work out? Motivation for Exercise. There are a lot of ingredients that go into creating a consistent exercise programhaving goals, being prepared, being disciplined, and staying committed. ... You're probably relaxed, rested, and feeling good, maybe visualizing yourself going through a workout and being successful... How do I get motivated everyday? 1. Just get started and let the motivation catch up with you. ... 2. Start small if big leads you to procrastinating. ... 3. Start tiny if a small step still leads you to procrastination. ... 4. Reduce the daily distractions. ... 5. Get accountability from the people in your life. ... 6. Get motivation from the people in your life. Just mentioning a few How can I exercise without motivation? Write down as many different kinds of activity as you can think of. Keep your list handy when it's time to get moving. Having a wide 'menu' of activities to choose from will keep you interested and motivated. A good tip is to save your favourite activities for those days when you really don't feel like doing anything. Motivation Exercise stimulates the brain's pituitary gland to release chemicals called endorphins. ... The release of these endorphins occurs approximately 20-30 minutes from the start of exercise, and can help to spur you on, both during exercise and in the office afterwards. Can laziness be cured? There's no simple cure for being lazy. The only way to overcome it is by setting your mind to the task and getting up and completing it. Start right now to develop the self-discipline you need to reach your goals We all have our down days , It’s when we pick our self’s back up SO............. What motivates you to work out? BODYROCK ILUKA AND BODYROCK TOWNSEND - MONDAY THURSDAY 6-11 & 3-8 FRIDAYS 6-11& 3-7 SATURDAYS 7-11 SUNDAYS CLOSED

05.01.2022 Hi again, Question and Answer time. Question. Whats the best protein for woman?... Answer. There is no such thing as protien powder for woman. Protein powder is protien powder. Sure , there are different types of protein (whey,casin, etc), but none of that is relevant in this context, as your gender plays no role in which type you use. "But I've seen protein powders that are for woman! Yup,ive seen them too. They are exactly the same as any other protein powder, except the label has a lot of pink all over it. Now it's for woman! The ingredients will be the same. The benefits will be the same. Everything else will be the same. Thee only difference is the sales pitch. Oh, and the price , which will probably be higher. Reggie

05.01.2022 Birthday Special on NOW! Save a whopping $196 on a regular Yearly membership. 66466092 ... 10 ONLY... Ready .... Set .... GO!!!

03.01.2022 Been busy respacing equipment and splashing a little paint. Covid 19 reopening ready.... now we just need a date.

03.01.2022 It’s hard being in here! Cleaning, emailing, paying bills, fixing stuff and not having you lot in here with me! 13 years ago we opened because the area had nothing & now it pains me to see Bodyrock empty. We’ve survived Floods, Fires, the Global Financial Crisis, drought and floods again not because we’re spectacular or special but because of YOU! All of you wonderful, charismatic, slightly twisted individuals that have been here for us over the years and continue to make up OUR Bodyrock Family. We miss you all! This is just another hurdle and we’ll clear it together like we have ALL the rest. In the meantime... Stay Well, Stay Safe and Thankyou for Being There!

03.01.2022 IT STARTS THIS SATURDAY AT Maclean Olympic Pool 9AM START

01.01.2022 It might not look like a lot but this is better than body weight and doing it easy. Onwards and upwards Gracie.

01.01.2022 Hi everyone my last Q&A’s for this year I hope you have enjoyed them Reggie Question: How do I stick to my diet on Christmas Holidays? I don’t want to deprive myself, but I also don’t want to lose all of the progress I’ve been making. Every December, right when these big holidays get close, ...Continue reading