Coomera Boot Camp in Gold Coast, Queensland | Sport & recreation

Coomera Boot Camp

Locality: Gold Coast, Queensland

Phone: +61 421 910 509

Add/Update information

Reviews

Tags

• Sport & recreation
• Gym/Physical fitness centre
• Community

24.01.2022 6 Things To Look Out For Before Taking or Recommending a Supplement. DO NOT HESITATE to contact us for your own FREE on-line supplement store and Supplement App.... When you partner with us, we do all the heavy lifting, make the recommendations for you, do absolutely everything for you to get the products to your clients or members doorstep and you get a healthy share of the profits, which almost makes the following irreverent. However if you are recommending or promoting supplements yourself the following is a critical read. Health professionals tend to have strong opinions when it comes to the role of supplements in the overall health and wellness of their patients and clients. Some see supplements as an ally to achieving health and fitness goals, while others feel that we should focus solely on diet and exercise before thinking or integrating supplements into our daily regimen. This ongoing debate, in which the supplement and holistic health industries both have a strong influence, isn't as straightforward as most make it out to be. The extensive range of supplement types available, potential interactions, contradicting research, and effective and dangerous applications of supplements are all things you need to consider before recommending a supplement or taking one yourself. Before we go into the details about what you should look out for before taking or recommending a supplement, we will give you an overview of the categories of supplements that exist, which is critical knowledge to have to avoid making blanket statements about supplements and their use. What Are Supplements? This might seem like a silly question. Most people who think of supplements will have an image of pills and powders in mind and the idea that supplements provide nutrients that we don't get through our diet. While that is true, supplements do not only provide vitamins and minerals. Different supplements also provide bioactive components that are neither macronutrients nor micronutrients but contain chemicals (both natural and man-made) that have an impact on the way your body's cells and organs function. The law defines dietary supplements in part as products taken by mouth that contain a "dietary ingredient." Dietary ingredients include vitamins, minerals, amino acids, and herbs or botanicals, as well as other substances that can be used to supplement the diet. Types of Supplements Supplements can be divided into four general types or categories based on the components they contain. Vitamin and mineral products: These include single or combinations of vitamins and minerals. Multivitamins fall into this category. They can provide anywhere between a fraction of your nutrient needs for a specific vitamin or mineral, to thousands of percent of the RDA (mega-doses). Herbs and botanicals: These include or come from plant materials, algae, or fungi. Sometimes, they are treated as two different categories of supplements. More specifically, botanicals are plants or plant parts that are consumed for medicinal or therapeutic properties. Herbs are a subset of botanicals and usually refer to the entire leaf or flowering parts of plants. Macronutrient and macronutrient building blocks: This category includes amino acids (protein building blocks), proteins, and fatty acids. Some examples are omega-3 fatty acids and taurine or branched-chain amino acids (BCAAS). Enzyme supplements: These are types of complex proteins that trigger biochemical reactions. Within each category mentioned above, there are different "vehicles" of delivery; they may be available as tablets, gel caps, powders, or liquid suspensions. The stability and effectiveness of absorption may change depending on which vehicle is taken. For example, your body will generally absorb a liquid supplement more effectively than it will absorb a tablet supplement since the body doesn't need to break down the structure before freeing the active components for absorption into the bloodstream. Look Out for These 6 Things Before Taking a Supplement Mega-doses Good and Bad Mega-doses are doses many times larger than the recommended daily amount (RDA) of a particular vitamin or mineral. Many supplements that are meant to provide only one or a few vitamins provide mega-doses. Minerals, which are metals in microscopic quantities, are required in small amounts but toxic in large amounts, so mega-doses of these nutrients should generally be avoided unless for therapeutic purposes indicated by a doctor. People commonly take some vitamins in mega-doses, like vitamins C and E, with the belief that they offer immune-boosting effects. In general, evidence has shown that supplement mega-doses of vitamin C do not reduce the duration of the common cold and supplement mega-doses of vitamin E do not provide benefits to heart health beyond recommended amounts. It is crucial to keep in mind whether vitamins are water-soluble or fat-soluble. Water-soluble vitamins are easily removed from the body in your urine, so if you take more than you need, your kidneys can filter them out. Fat-soluble vitamins (A, D, E, and K) are stored in the liver and are not as easily removed from the body as water-soluble vitamins. This makes mega-doses of fat-soluble vitamins over long periods potentially dangerous to your health. In summary, mega-doses of vitamins and minerals are generally not required and can be dangerous to your health. Mega-doses of vitamins and minerals should only be taken for therapeutic purposes as recommended and supervised by a doctor or licensed nutritionist. Negative Interactions with Medications Several supplements can have a negative interaction with medications, including reducing effectiveness, doubling efficiency, or causing negative interactions. While this is the case for several categories of supplements, it is most common with herbal and botanical supplements. With the growing body of evidence that points toward supplement-drug interactions, it is essential to remember that plants, even though they are "natural," have chemical components that potentially have strong interactions with the body's function. You Might Not Need Them Generally speaking, everyone should be able to get all of the nutrients they need through their diet. The purpose of a balanced diet is ensuring that you get the right nutrients in the right amounts, and deficiencies can be avoided with proper nutrition. Keeping that in mind, many people in Australia do have some sort of nutrient deficiency. The most common deficiencies in adults are vitamin B6, iron, vitamin D, vitamin C, and vitamin B12. Some of these deficiencies have severe implications for public health. If needs cannot be met with diet, for some reason or another, then supplementation is appropriate. Quality Matters Not all supplements are made equally. The quality of the nutritional supplement can make a significant impact on its effectiveness in the body and contribution to your health. Some of the elements to consider in identifying high-quality supplements include: 1) Bioactive form. Iron supplements, for example, should be in the form of "heme" iron, which is more effectively absorbed. Vitamin D should be in the D3 form since this is the form that has a role in calcium absorption. 2) Elimination of heavy metals. This is relevant for DHA omega-3 and other fish-derived supplements, as some sources of omega-3 are high in mercury, which is toxic in large amounts. 3) Are certified by a third-party laboratory. These ensure that supplements follow the National Guide Lines and Manufacturing Practices and contain the amount of the active ingredient that is stated on the label. Evidence-Based Effectiveness By looking at evidence-based effectiveness, you will be able to answer the question, "does X supplement really work?" While it is true that there are many traditional supplements and medicines that have yet to have the research they deserve to demonstrate their effectiveness, it is essential to have scientific evidence that shows the effectiveness of each supplement you are recommending or considering taking. In addition to independent studies, look for meta-analyses and systematic reviews of the effects and safety of each supplement to have a better understanding of the truth in supplement claims. Dosages May Make a Big Difference After asking the question of "does it work," it is important to look at how much a person needs to take to potentially see the effects and stay within safe parameters. Who Should Take Supplements? It is important to note that, in the general healthy population, most supplements are safe to take as long as you stick to the recommended doses. (Note: Safety is not the same as effectiveness. Safety refers to the lack of evidence to show that it does any harm, while effectiveness refers to the ability for a supplement to make a desired change in the body.) However, there are some populations and individuals that may greatly benefit from supplements. People on a plant-based diet. Plant-based diets are very rich in vitamins and antioxidants, which are some of the components responsible for its fame as one of the eating patterns with the most health benefits, but there are a few nutrients that may be lacking and for which needs can easily be met with supplementation in reasonable amounts. Some examples include vitamin B12, vitamin D, omega-3 fatty acids, and zinc. People taking nutrient-blocking medicines. Antacids, for example, may deplete calcium, folate, iron, vitamin B12, and vitamin D. People with augmented risk for deficiencies. Pregnant women, for example, have an increased need for folic acid, and not meeting that need can have severe detrimental effects on the fetus' development. People who follow traditional or alternative medicine. Research on several botanical and herbal supplements shows that they can be effective for treating symptoms of certain illnesses. Note, however, that people should not replace medication with supplementation without doctor supervision. People seeking augmented mental and physical function. This category of people might look to take supplements, not because of a health need, but rather out of a desire to have increased mental and physical function. Some examples that have been shown to improve cognitive function are a category of supplements called nootropics, and amino acids are commonly used to augment strength and endurance. The Role of the Health, Fitness, and Wellness Coach in Recommending Supplements Regardless of whether you choose to recommend supplements to your clients or not, you need to be informed about the advantages and risks of supplementation. Also remember that, as mentioned above, supplementing with a multivitamin is very different from supplementing with a macronutrient (like amino acids), a botanical, or an herb. Before guiding each client toward or away from supplementation of different kinds, it is essential to examine his or her health history and current health and fitness goals holistically. Consider examining their diet in detail and any allergies or unusual eating patterns they may have, in addition to asking about any medication they are taking. If you are unsure of potential person-supplement interactions, do not hesitate to refer your client to a doctor or specialised nutritionist. DO NOT WORK out side of the scope of your training. Main Takeaways The key to overall health is a balanced diet rich in foods that naturally contain immune-boosting nutrients, healthy lifestyle choices, and regular exercise. In many cases, it is possible to get all of your nutrients from what you eat. However, some supplements contain components that aren't regularly found in the diet and may offer research-backed benefits for concentration, energy levels, stress modulation, and muscle building, among many others. Other available supplements may not be effective, may cause negative interactions with conditions or current medications, or may have side effects. It is important to be aware that not all supplements are created equal, and many people regularly choose to integrate these into their health and wellness regimen. Staying up-to-date with current supplement trends and the research behind them will help you guide your patients better.

24.01.2022 On Top Fitness is the perfect FAMILY FITNESS FORMULA, you will not find anything like it anywhere. We have been growing stronger together for over 10 years. We are genuine, nurturing, non-judgemental, and welcome anyone and everyone, no-egos, no prejudice allowed. We are a community of families and friends combining fitness and fun to create a happy healthy lifestyle for us all. Led by a team of highly trained fitness professionals, who are also Mums and Dads. Click on this ...link to download your FREE Family Group Training Voucher. Come and meet the crew and see for yourself why we have been so successful and survived for well over a decade. https://www.ontopfit.com/free7daypass

23.01.2022 Food is our best medicine

23.01.2022 Do you have your portions under control?

23.01.2022 So what will it be WINTER WEIGHT GAIN or WINTER WEIGHT LOSS..... Do you want to know the secret to a warm, comfortable winter where you DO NOT GAIN ANY WEIGHT?

22.01.2022 Did you get 8 hours sleep last night? This can be the vital part of the puzzle your missing to losing your unwanted body fat. Sleep is the only time our metabolic pathways have a chance to rebuild and restore and the fuel used during our slumber is fat. Not to mention the balance of vital stress hormones which is essential in loosing body fat and improving body composition. Sleep is so important on so many different levels so don’t deprive yourself of it. 8 Hours Sleep

19.01.2022 Registrations NOW OPEN for our amazing FREE AUGUST 30 Day Shred. Click on the link or image below.It will include Goals and Action Planning, Shopping Lists, Meal Plans, Recipes, Mental Vitamins, Fitness Plans, Exercise Cheat Sheets, Motivation and Mindset Coaching, Access to an exclusive VIP Group and much more.. Don’t miss this opportunity to SHRED FOR FREE.. REGISTER NOW https://www.ontopfit.com/free-30-day-challenge

18.01.2022 A shout out to this power couple.. In addition to their regular attendance to Group Training these two amazing people put in a massive 60 minute weight set at a Private Session every week.. Commitment and consistency GETS RESULTS, keep it up guys your effort is epic.. Cheers Coach Grazy

17.01.2022 In this world, there are many people who hit the gym or pound the pavement to build muscle, improve cardiovascular health and a hot body. But working out has above-the-neck benefits. In the realm of fitness, three-month workout programs dominate the landscape. Listed below are my top 10 best gym workout tips to excel your everyday workout. Power Up your Runs... Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Break Out the Shovel Besides burning nearly 400 calories per hour, shovelling dirt develops muscular endurance and power. Get outside and into the garden. Work Out During Your Workday Sit on a stability ball to strengthen your core and keep dumbbells or exercise bands at your desk. Pick them up every now and then and use them. Take This Jump-Rope Challenge The best cardio workout is the jump-rope double-turn manoeuvre. It’s intense: You’ll burn about 26 calories per minute! Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. Don’t Skimp on Carbs Your body needs them to fuel a workout, so reach for fruit (Banana) or high-fiber crackers an hour beforehand. Make Over Your Running Routine Unless you’re training for a marathon, skip long, slow, distance running sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them. Maximize Your Crunches Don’t relax your abs as you lower your chest away from your knees during a crunch you get only half the ab-toning benefit. To get the firmest abs possible, you need to sustain the contraction on the way down. Intensify Your Push-Up Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. Do eight reps total, rest for one minute, and repeat. Chart Your Progress Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape. Give Yourself a Break You don’t have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you’ll exercise regularly and eat well. Cheers Coach Grazy

17.01.2022 HEALTH TIP FOR THE DAY:::: Estimated Calorie Needs for a Woman aged 30 - 60 After age 20, your metabolism decreases by about 2 or 3 percent each decade, mostly due to losing muscle mass. (Which you can obviously control, if you exercise with us). Decreasing daily caloric intake by about 150 calories, every 10 years may help limit weight gain caused by this slowdown. The number of calories an average woman should eat per day to maintain weight varies based her activity level,... hormones, environment etc. A woman who isn't active needs about 1,600 2,000 calories per day, one who is moderately active needs about 1,800 calories per day and one who is active typically needs between 2,000 and 2,200 calories per day. To lose about 1/2kg per week, you need to consume approximately 500 fewer calories than your body burns each day. That could mean eating 500 fewer calories, burning an extra 500 calories through exercise, or a combination of the two. Never eat fewer than 1,200 calories daily or you'll risk nutrient depletion. Don’t be afraid to message the page if you have any specific questions. Cheers Coach Grazy See more

15.01.2022 This week I wanted to congratulate Jules Madgwick for her consistent at training. These are just some of the Benefits of Consistent Training: Control weight. Reduce risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and some cancers.... Strengthen bones and muscles. Improve mental health and mood. Improve your ability to do daily activities. Increase your chances of living longer. See more

15.01.2022 Want some of this?

15.01.2022 Top 10 You Tube Workout Music Playlists 1. 2016 Workout Music Playlist by Best American Workout Music https://youtu.be/j0-QtLs71wQ... 2. Best Pop Workout Music https://youtu.be/aEb5gNsmGJ8 3. Rap, Hip Hip, Rock Pump Workout Playlist https://youtu.be/XbGs_qK2PQA 4. Fitness Playlist 2016 https://youtu.be/cwLRQn61oUY 5. Best Dance Music, Party Music, and Music for DJs https://youtu.be/kJQP7kiw5Fk?list=PL64E6BD94546734D8 6. Electronic & Dance Music https://youtu.be/ixkoVwKQaJg 7. Throwback: 90s and 2000s Playlist https://youtu.be/C-u5WLJ9Yk4 8. Sing and Dance Upbeat Playlist https://youtu.be/videoseries 9. Pole Dance Playlist https://youtu.be/pt8VYOfr8To 10. 2016 Running Playlist https://youtu.be/fhshMjRNhs0

15.01.2022 Make Calories Count Most older men cannot eat the way they did in their 20s and maintain a healthy weight. As men age, they typically become less active, lose muscle and gain fat. All of these things combined can cause metabolism to slow down. More physical activity is needed to keep metabolism up. How many calories you need each day depends on your age, gender and activity level. The daily calorie needs for men over the age of 50 are approximately:... 2,000 calories if not active. 2,200 to 2,400 calories if moderately active. 2,400 to 2,800 calories if regularly active. Despite needing fewer calories, the same or higher amounts of nutrients are required when we age. Including wholesome foods on a regular basis, including fruits, vegetables, lean proteins such as beans, whole grains and healthy plant-based fats will provide those nutrients and help to control calories. It also will help to balance your calorie intake by getting at least 30 minutes of physical activity most days of the week. Exercise helps older men rev up metabolism, build and strengthen muscles, maintain bone health and increase energy levels. Exercise also helps to lift your spirits.

15.01.2022 How about doing a DRY JULY? How about replacing your Friday night drinks with a workout at On Top? In fact why don’t you commit to attending as many group classes as you can for the month of July and see what happens to your mind and body.

14.01.2022 With my commitment to Dry July and FREE On Line August Body Transformation this is probably the single most important post WE ALL NEED TO READ more than once. Cheers Coach Grazy 1.) Your brain can hurt your goals by fantasizing too much Would you believe that fantasizing is the #1 way your brain can unintentionally ruin your goals?...Continue reading

13.01.2022 Welcome to the Coomera BootCamp Page. A page for the Coomera and surrounding community to transform their body, mind and life and create a happier healthier family... Links to FREE Resources Below i this post. WE ARE NOW TRADING AS www.facebook.com/ontopfitness please visit us for regular posts and FREE FITNESS RESOURCES.. We are a thriving local Personal Training & Health & Fitness service; empowering people to achieve their dream body and lifestyle through Personal Trainin...g, Group Training, Nutrition, Positive Mind Set and more. We are excited to formally welcome you to our exclusive page for people serious about creating a happier, healthier lifestyle. Having been in the fitness industry for many years my wife Tarsha and i are passionate about assisting people on their journey to fast tracking their body transformation goals, and to kick start your journey, here are a few FREE resources to get you going If you do not have your free 7 day beach body meal plan yet you can grab yours here --> https://www.ontopfit.com/the-free-7-days-meal-planner OR Get your FREE 55 Fat Burning Recipes eBook here --> https://www.ontopfit.com/55-delicious-fat-loss-recipes OR Get your 2 FREE Online Coaching Sessions here --> https://www.ontopfit.com/2-free-pt-sessions OR Get your 2 FREE FAMILY group training pass here --> https://www.ontopfit.com/free-7-days-guest-pass Its our pleasure to have you with us and I look forward to seeing your amazing results! Graham Armstrong "COACH GRAZY" Founder

13.01.2022 It's possible to eat whatever you want and still lose weight. ... It just involves a little mind over platter. What's Eating You: Find Your Balance with Food, Lose Weight and Stay in Shape. "Diets don't work and they will only cause you to yo-yo and gain more fat. Get your FREE 7 Laws of Weight Loss a Psychological insight into Body Transformation eBook and discover how: https://www.ontopfit.com/7-Laws-Of-Weight-Loss

11.01.2022 NEED TO LOSE SOME WEIGHT & GAIN SOME ENERGYTry this FREE 7 Day Meal Plan, it really works.. https://www.ontopfit.com/free7dayMealplanner

11.01.2022 Getting yourself to exercise is hard but once you take that first step, get yourself there, then the rest takes care of itself. Get yourself an accountability partner that will keep you motivated during the winter months. Someone that will give you a kick up the butt when you are stuck on the couch and can’t be bothered . It only takes a few minutes of exercise to start making positive changes in your body and mind.

10.01.2022 Family Fitness at its best.. Coomera State School, Beattie Road Coomera, NEAR DREAMWORLD

06.01.2022 On Top Fitness really is the perfect FAMILY FITNESS FORMULA, you will not find anything like it anywhere. We have been growing stronger together for over 10 years. We are genuine, nurturing, non-judgemental, and welcome anyone and everyone, no-egos, no prejudice allowed. We are a community of families and friends combining fitness and fun to create a happy healthy lifestyle for us all. Led by a team of highly trained fitness professionals, who are also Mums and Dads. Click o...n this link to download your FREE Family Group Training Voucher. Come and meet the crew and see for yourself why we have been so successful and survived for well over a decade. https://www.ontopfit.com/free7daypass

06.01.2022 Dont miss this !!!!

05.01.2022 We have a limited number for FREE Vouchers for either On-line or Face to Face Coaching Sessions available. Be quick, click on this link if you want one. https://www.ontopfit.com/2freePTsessions

04.01.2022 We have been operating in Upper Coomera on the Gold Coast for over 10 years now and have no intention of slowing down. Join us over Xmas and balance out your Xmas Pudding with a few Push Ups. Text Coach Grazy on 0420 988 477 for more info.

03.01.2022 Its amazing when we look at this we know which is the right choice.. Sometimes we just need a little help forming the right habits.. Thats where a good PT Studio and Coach comes into it.. Below i have added a couple of links;; 1 for 2 FREE PT Session Pass and 1 for a FREE 7 Day BootCamp Pass... Make the right decision, click on one or both, come and meet us, see for yourself why we are so different and sincerely care about your needs. https://www.ontopfit.com/2freePTsessions https://www.ontopfit.com/free7daypass

02.01.2022 Need a comprehensive and Completely FREE 2-week Fitness Plan? Lose some weight, sleep better, feel better, be happier: https://www.ontopfit.com/14-day-fitness-planner