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BQFIT

Phone: +61 401 997 441

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25.01.2022 #FRIDAYFACTS One of the most frequent questions we get asked at bootcamp is "what should I eat after exercise?". Short answer = a protein shake and a banana (or... apple). For the long answer and explanation, see below. There are two important factors to consider here: 1. There is an "anabolic phase" - often called an anabolic window - that occurs for between 60 and 90 minutes post workout.** . 2. If you are overweight/obese then the effects of the anabolic phase can vary.* . Research shows that a combination of BOTH protein and carbohydrates is most effective at providing the right nutrient balance for recovery and goes as far as to say "the second most important meal of the day is the post-exercise supplement". ** The most practical choice here is supplementing with a protein shake and a piece of fruit. We often choose a Protein Isolate (Whey is most common but vegan choices are available) and an apple or banana. For those managing a higher starting weight, prediabetes, or looking for greater fat loss, a protein shake and a small pear, plum, or 1/2 a large piece of fruit may be more effective because in the case of high bodyfat/BMI insulin levels can be increased as much as 3.2 times that of baseline.* KEY POINTS - Train hard - Ensure you consume a protein + carb combination within 90 minutes of completing your workout. - Remember your individual situation will change the amounts you need to eat (based on your own weight, training, and goals). This is general information only and not a substitute for personal advice. Always check with your doctor before starting exercises or supplementation. *"Post-workout Muscle Building and Repair Blunted in Obese Adults, Study Finds." Obesity, Fitness & Wellness Week, 2018, 267. **Ivy, John L, and Lisa M Ferguson-Stegall. "Nutrient Timing: The Means to Improved Exercise Performance, Recovery, and Training Adaptation." American Journal of Lifestyle Medicine 8, no. 4 (2014): 246-59.

25.01.2022 Keep hustling #health #motivation #resultsbootcamp #bqfit

24.01.2022 Great to work with these guys at @wynnum_warriors in the 6 week lead-up to their 2020 Australian TRL champs this weekend. Their fitness times have dropped tremendously; with @lachysloman @nic_vards and @tyewalsh all making improvements to over 15/20 seconds! Credit to Sloman to recording a 4:23 in the 1.2k Bronco time - incredible Only getting better from here boys, stay consistent, hydrate well and best of luck with your tournament !

21.01.2022 Struggling to find the time to work out? Try a HIIT workout (High Intensity Interval Training!) ...... Typically a HIIT session runs between 15-30 minutes, but despite its short duration, it can produce health benefits similar to twice the amount of moderate-intensity exercise! So if you are always in a rush, this is the workout for you! If you'd be interested in a short, sharp HIIT program tailored to you - feel free to message me, the best part is - no equipment is required!

20.01.2022 There’s no art or god-given talent to get fit and look in shape. Simply find out what type of exercise you enjoy and just start doing it ! If you need help finding what type of exercise you love, enquire now! Wesley Kaese killing it!

18.01.2022 Results Health & Fitness and BQFIT have joined forces, using their combined expertise to bring you the ultimate in group fitness: Results Bootcamps. No circui...ts, never boring and customised for each participant with all exercises adapted to your individual skills, strength and fitness level. Results Bootcamps focus on functional fitness, flexibility and a full body workout so you get stronger and get better results the more you do them. Fresh air, outdoors and COVID safe, each class is varied, challenging and heaps of fun. Come down and try your first class for free!

09.01.2022 Regardless of the big weekend you may have had. In order to obtain your health and fitness goals, you must be persistent. Today’s workout w/ Nathan Marshall

09.01.2022 *WHY YOU SHOULD WORK OUT ON A SUNDAY* The weekends present an excellent opportunity to exercise, here’s why: Firstly, it is a positive way to stay on track and strengthen the progress that you have made during the week... Secondly, it is a sustainable way to continue your health and fitness journey even through the weekend may present certain disruptions to your routine Lastly, because exercise releases endorphins post workout, it can help you mentally prepare for the upcoming week. If you are looking for a workout which would be tailored to your needs in order to help achieve your health and fitness goals... don’t hesitate to send me a message! My Sunday workout ... Superset 1 - Repeat 3 Times 60 Seconds Assault Bike 60 Seconds Rowing machine 20 Seconds Battle Ropes 2 x Weighted Sled Pushes 2 Minute Rest Superset 2 - Repeat 3 Times 30 Seconds Battle Ropes 6 x Box Jumps 2 x Weighted Sled Pushes 2 Minute Rest Swimming Freestyle 6 x 150m Intervals (30 Second Rest) Recovery 15 Minutes Sauna

07.01.2022 *The Importance of Training in the Off-season* Great to have Nathan Marshall back from his semi-professional career with Cambridge Rugby in England to help assist him in training in the off-season for his upcoming premier grade rugby season in 2021. With preseason coming up for a variety of different sports in the Summer, the training and development shouldn’t just be lifting weights in the gym. It is vital for an athletes progression to approach their training in different w...ays to best prepare themselves whether it be strength, aerobic training, mobility or focusing on recovery. Finding balance in your workouts is key. Our workout tonight... Superset - Repeat 4 times - 30 Seconds x Rowing Machine - 30 Seconds x Assault Bike - 15 Seconds x Rope Swings - 6 x Box Jumps - 2 x Sled Pushes (Weighted) - 2 x Farmer Walks (Weighted) - 90 Second Rest 1 Hour Pilates Session Swimming - Freestyle - 1 x 150m (Warm up) - 8 x 50m (Rest in between each-others sets) Recovery - 15 minutes x Sauna

07.01.2022 This infographic briefly explains the countless benefits that exercise has been shown to positively influence your physical and mental health. These benefits all trickle into your relationships, career and hobbies while also reducing your susceptibility to many diseases.

05.01.2022 #Wynnumwarriors #bqfit #newmerch Tye Walsh

05.01.2022 Check out our new location! Results Health & Fitness and BQFIT have joined forces, using their combined expertise to bring you the ultimate in group fitness: Results Bootcamp No circuits, never boring and customised for each participant with all exercises adapted to your individual skills, strength and fitness level.... Results Bootcamp's focus on functional fitness, flexibility and a full body workout so you get stronger and get better results the more you do them. Fresh air, outdoors and COVID safe, each class is varied, challenging and heaps of fun. Come down and try your first class for free! Contact us on 0401 997 441 !

02.01.2022 #WednesdayWisdom