Compass Health & Fitness in Richmond, New South Wales | Education

Compass Health & Fitness

Locality: Richmond, New South Wales

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• Gym/Physical fitness centre
• Education
• Fitness trainer

25.01.2022 A friend I went to Uni with is seeking research participants. Pregnant mummas less than 23 weeks.

24.01.2022 One thing I’ve learnt about PND and depression is that moving your body is one of the quickest ways to changing your state of mind. . Sometimes I would go into ...the gym and just sit in the corner and watch my members train (I’d always ended up doing something - a stretch at the least) but for me, the important thing was that, I was there and I wasn’t at home, or alone, wishing my days away. . Moving your body could be as simple as getting out of bed and doing a couple of stretches, even though your demons are screaming at you to, just go back to bed and sleep the day away. . Moving your body could be as simple as popping baby in the pram and walking around the block for 10 minutes, even when your demons are telling you that this is not a simple task and that you do not want to see sunlight today. . Moving your body could be simply, some yoga in the lounge room, even though your demons are telling you to, sit on your lounge, in the darkness with some chocolate. . Truth is - movement is the last thing you feel like doing, I get it, but please, please just show up, just do that first stretch, just take a couple of steps out of the door, because although I know it’s not what you want, I also know that it is what you need. Movement is the one thing you can do, to help change the way you’re thinking and feeling, without even leaving the house. See more

21.01.2022 Many individuals place blame upon their "genetics" for conditions in which they may experience. Although there are in fact many conditions which are simply unavoidable and genetics do play a role in their development, there are many which are preventable or at the very least, risk of development GREATLY reduced. You may find varying percentages on how responsible our genetics are for the development of health conditions however, it averages between 10-20%. It's our behaviour / lifestyle choices (i.e. substance use, level of physical activity, food choices, sleeping habits etc) which have the greatest influence on our health and well-being. image Ref: Kaplan, Sallis, & Patterson (1993).

20.01.2022 For anybody interested.

19.01.2022 An interesting listen. A great way to help yourself whilst helping another. https://youtu.be/Sq6393AreD4

17.01.2022 I'm sure these look familiar to most of you, baby food pouches. Apart from them containing a ridiculous amount of sugar, these super convenient products have another negative impact on our little young ones'. Some (including the savory type), can contain up to 6 teaspoons of sugar PER POUCH. Additionally, when used more than occasionally, they can impact on an infant's ORAL MOTORSKILLS. This is because all the child is required to do is SUCK, and very if any jaw rotation is r...equire. Oral motor skills are what are used for proper speech and feeding development and include, strength, coordination, movement, and endurance of the lips, cheeks, tongue, and jaw.

16.01.2022 This is a memory which has popped up in my feed. It’s such a great story and I thoroughly enjoyed re-reading it. I believe this story of Donna’s is a great inspiration not only for those struggling with excess weight and health issues, but for ANYBODY. As she quotes, its all about the power of the mind. Nothing is too great of an effort if the journey is broken down and focused on by way of a fractional process. A consistent daily focus will turn into weekly success, monthly success, yearly success, and eventually life long success. Of course there will be set backs because that’s life but just get back on the wagon because in the end, the struggles we overcome to reach our most longed after goals, is always worth it.

16.01.2022 Are you aware that some flavoured mills can contain up to nearly 30g of sugar per 100ml. A lot of these come in 500ml serves. You do the math. Australian recommendation for total sugar intake for a healthy adult is approximately 40g per day. This milk pictured is a good choice for a flavoured milk - 4.3g of sugar per 190ml.

15.01.2022 There are greater benefits to dancing than you probably realised. A study led by the Albert Einstein College of Medicine found dancing has a greater positive affect on cognitive function than various other modes of activity. Compared to reading, writing, crosswords, playing cards or a musical instrument, tennis, golf, swimming, cycling, or walking, dancing proved to have the most influence. Frequent dancing is said to reduce the risk of dementia by 76%!... Dancing often involves learning new ‘moves’ therefore forces the brain to reinvent itself, whereby creating new neural pathways. Additionally, it is thought that that the fast decision making process that dancing requires, as well other factors which the brain encompasses (i.e. music and emotions), contributes to building brain power.

11.01.2022 HAVE YOUR SAY: Should the Government regulate diet and weight loss plans? With all kinds of celebrities coming out backing different plans, one Australian doctor says the Government needs to step in so Aussies know what really works and what doesn't. #9ACA

10.01.2022 NSW Sport & Recreation offer many activities including some which run during school holidays. The below link provides information about what they offer including a link to book activities for your child / children for the Autumn school holidays. https://sportandrecreation.nsw.gov.au

09.01.2022 What one pack of smokes can get you....

09.01.2022 It is often assumed that heavy weights are the direct cause of the high levels of mechanical tension that lead to hypertrophy. However, this is not the case! I...n fact, heavy weights only lead to high levels of mechanical tension on individual muscle fibers because they require the muscle to produce a high force, which it achieves by all of the muscle fibers being activated and shortening slowly. Any time the muscle shortens slowly, some or all of its fibers experience high levels of mechanical tension, because of the force-velocity relationship. Yet, only some of these fibers can grow after strength training, which is why deliberately slow tempos are not any more effective than normal speed lifts. Read more here: http://ow.ly/SCmf30mICej -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #infographic #infographics #hypertrophy #muscle #musclegrowth #fibertype

08.01.2022 There is a misconception that to be ‘Healthy’ is expensive. By ‘healthy’ I mean, eat well and to be able to exercise / train. Nutritious food can easily be afforded if you buy fruit and veg which is in season, or even frozen (yes, frozen is very nutritious - nutrients don’t depreciate as they are rapidly snapped frozen). Not all but ALOT of generic brands are just as good as the more expensive brands. As for protein sources, lean mince, tin fish (i.e. tuna, salmon etc), eg...gs and tofu are all great options which don’t cost and arm and leg. Getting creative with cooking always makes a meal taste so much better and doesn’t have to be time consuming. Tacos, salads, San Chow Bow, and stir fry’s are just some easy yet tasty meal options which provide a good variety of nutrients. As for exercise. You don’t need a gym, CrossFit or functional training membership to reap the benefits of physical activity. Walking, jogging, bush walks, body weighted ( no equipment required) exercises in the backyard (get the kids involved), and stretches in the lounge room all do the job if a decent level of effort is put in. The cost of illness is not just the Dr’s visit and medication, it extends to ones physical, psychological, social, family, and financial (this could be time off work, medical procedures OR even loss of employment) wellbeing. Australian guidelines recommend an accumulation of 150 - 300 minutes of accumulated moderate exercise (i.e. walking) per week. If you engage in more vigorous exercise (i.e. a gym class, rock climbing, tennis etc), the amount of time is less. As for Nutrition, remember 5 & 2 - five serves of a variety of vegetables per day. 1 serve = 175g. 2 serves (ideally different variety) of fruit per day. 1 serve = 75g. I’m very much an omnivore and am definitely not anti meat but it’s well established excess red and process meats can be detrimental to our health so I always advise like anything........ IN MODERATION.

08.01.2022 A healthier alternative dessert idea. Tip: when selecting a yogurt, go for one which has around 5-6g of both sugar & fat per 100g. I must admit, they are hard to find but are out there. A leniency of 1-2g would be acceptable. Think of this: a yogurt with 25g of sugar per 100g (and that is most yogurts), is 25% sugar .

07.01.2022 How great is this! HF is a CrossFit box located in the Penrith area. I’ve worked out there from time to time, enough to know that Shane (owner)and all his coaches including Chloe his wife, are great at their job. If you have contemplated CrossFit and live somewhat local to HF, why not give them a try? My sister has been training there for nearly 5 years and it’s her true happy place.

05.01.2022 What a great infographic. My personal banana taste preference is well to the left - basically, if there isn't some green on display, I won't touch it!

03.01.2022 After working in a gym setting for 6 years, I have moved on. Nearing the completion my University degree which is a Bachelor of Science (Human Nutrition major), I have commenced a new role with NSW Health, working for the Go4Fun program. The FREE of charge program is for children aged 7-13 years of age who are clinically deemed above a healthy weight. The program teaches the participants (and their parents) the principles of healthy living, enabling them to make informed dec...isions about their lifestyle choices, with the aim of better living, and prevention of both childhood and adult obesity. Here are only some facts: - 1/4 of Australian children are overweight OR obese - Having 1 parent who is overweight OR obese doubles a child's risk of being overweight or obese. Having 2 parents overweight or obese TRIPLES the child's risk. - Here are only some conditions associated with childhood overweight and obesity: * non-alcoholic Fatty liver disease (I have seen this in a child as young as 9 yo) * Glomerulosclerosis (a kidney condition) * PCOS (Poly-cystic Ovarian Syndrome) * Precocious puberty (premature puberty) * Childhood Type 2 diabetes * Sleep Apnoea * Flat feet * Idiopathic Intracranial Hypertension (internal pressure of the skull) If you recognise your child is overweight, or have concerns, than this program maybe a good starting point for a shift in behavior. No referral is required however, can be obtained from your GP if you would like to start with them first. https://go4fun.com.au/where

03.01.2022 I am not anti Pill. I am however pro health literacy, and for this reason I share this episode from the ATP Science Project. I do not receive any incentive to promote any podcast or brand. I listen to many different genres of podcasts, it just so happens I have chosen to share this one for educational purposes. The contraceptive pill is so widely used, in fact this episode quotes a figure in excess of 90% of woman have taken it at some point in their lives. Although this ep...isode is over 1hr, the first 40 minutes is all you need to listen to. Happy listening if you chose to do so https://itunes.apple.com//the-atp-projects-po/id978635940

01.01.2022 Are you a cook, nominated supervisor or director in an early learning centre and want NESA accredited professional development? We are running FREE Healthy Menu... Planning workshops in March and April to help staff increase their skills, knowledge and understanding of nutrition and menu planning. This 3 hour workshop contributes to 3 hours of NESA Registered Professional Development. Registrations are filling up fast, contact Anna to secure your spot now! [email protected] or call 4734 3861