Comprehensive Fitness + Wellness Academy in Carrum North, Victoria, Australia | Personal coach

Comprehensive Fitness + Wellness Academy

Locality: Carrum North, Victoria, Australia

Address: frankston gardens drive 3201 Carrum North, VIC, Australia

Website: https://bit.ly/CFWASIGNUPS

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18.01.2022 Protein Overnight Oats: A quick easy snack. . One of my favourite easily prepared snacks are overnight oats. They take 5 minutes to make, are tasty and can be changed up to change the flavours or change the macros. . Ingredients: ... 1/2 cup Milk (either full cream, or can be substituted for Almond or Oat milk) 3/4 Tbsp Chia Seeds 1/2 cup Rolled Oats 1 Scoop of Protein Powder . Method: - Add the protein powder to the milk, shaking until blended. - Pour the milk over the oats until covered, adding the chia seeds and stirring together. - Place in the fridge and leave overnight. Done! . Feel free to add any fruits you may like, or even a spoon of peanut butter. Experiment and find what you like the best! See more

17.01.2022 HOW TO INCREASE YOUR WATER INTAKE . Previously we put a post up on the physiological benefits of hydration and water consumption. As stated, it only takes mild dehydration (1-3% of your bodyweight) to begin experiencing negative effects both physically and mentally. . As such, here is a guide to ensure you are getting enough water in on a daily basis.... . 1. Have your water bottle with you at all times. This is a non-negotiable. If it’s there you will drink it! . 2. Invest in a larger drink bottle, a 600ml drink bottle will need to be re-filled more frequently. As humans we are inherently lazy, we will most likely wait to re-fill it, or not re-fill it at all. In addition, having a 1L drink bottle makes tracking your water consumption much easier. As a general rule, you’ll only need to fill it up twice and aim to try and finish it twice throughout the day. . 3. Start the day with a large glass of water. Obviously throughout the night, we will usually consume close to no water at all and often wake up dehydrated. This is a great way to rehydrate the body first thing in the morning. Additionally, we are creatures of habit, add this to your morning routine everyday and it will soon become a habit. . 4. If you really struggle with water consumption set alarms on your phone every two hours as a reminder to consume more water. . 5. Set time goals on your drink bottle. Use a whiteboard marker and draw times on your bottle for where you want your water level to be at, by a certain time frame. . 6. Incorporate these habits for longer than a few days. Too often people have the intention to change a habit, but only persist for a few days. It is often said it takes 21 days to form a new habit so be consistent. . - Ben Andrews - See more

12.01.2022 VITAMIN D . Vitamin D is often called, ‘the sunshine vitamin’, due to the fact that it is produced in the skin as a response to sunlight. Due to lifestyle and working habits, we are often spending more time indoors and reducing our direct exposure to sunlight. As such, it is estimated that up to 97% of the population is insufficient in Vitamin D. . Optimal levels of Vitamin D in the body have a number of essential benefits:... . 1. Supports immune function 2. Supports cardiovascular function 3. Supports bone and skin issues 4. Supports health mood and stress levels 5. Can assist with weight loss and body composition . The first step to better understanding your vitamin D levels is through a routine blood test. Above 70nmol/L is considered ‘normal’ according to your Doctor but optimum levels of 100-150nmol/L is best for improved health. . If your results measure low, improvements to your Vitamin D can be made through more direct exposure to sunlight on the skin, and Vitamin D supplementation. Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. When supplementing with Vitamin D, you should be looking to use a D-3 compound, as this is the most bioavailable form of Vitamin D in a soft gel capsule. As Vitamin D is fat-soluble, its consumption should be with meals that include fats for optimal absorption. . In addition to supplementation, increasing your direct exposure to sunlight on the skin (without sunscreen) and incorporating foods such as fatty fish, seafood and egg yolks can also assist to improve your Vitamin D levels. . - BEN ANDREWS - See more

12.01.2022 Meditation is a simple practice that can involve a range of techniques to increase mindfulness, increase productivity and reduce stress. Meditation has incredible calming effects on the body. Research indicates that EEG activity of the brain decreases during meditation this literally slows down our thoughts and calms our emotions. . Other potential benefits of mediation include: * - Increases grey matter in the brain (responsible for muscle control, seeing, hearing, memory,... emotions and speed) * - Increases in focus, allowing for better productivity and less procrastination * - Helps defragment your thoughts, allowing you to have better clarity with decision making and perspective * - The practice of meditation has been shown to increase students study scores by up to 11% * - Lowered blood pressure, anxiety, and resting heart rate . For some, mediation for the first time can be intimidating. However, you don’t have to over complicate it. Meditation can be as simple as finding a quiet place, sitting still for 10 minutes and slowing your breathing. Other alternative methods such as Zen meditation, mantra meditation, transcendental meditation and yoga meditation (Kundalini yoga) are a little more advanced. However, the goal remains similar: practice a sense presence and alertness and inflict position change through thought. . If you are unsure of where to start, the best place is usually guided meditation. There are some fantastic apps out there that will guide you through a short meditation depending on what you hope to get out of your meditation practice. . Here are a few of our favourites to get you started: * - Headspace * - Calm * - Insight timer * - Aura . Alternatively, if apps aren’t your thing pick a popular breathing technique (Wimhoff breathing is a great place to start), find a quiet space and focus on your breathing using the above technique for 10 minutes. Keep your eyes closed, focus purely on your breath and train yourself to avoid your thoughts trailing off. You’ll get better at staying focused as you practice, but I guarantee you’ll better for it! . Happy meditating! - BEN ANDREWS - See more

12.01.2022 It’s important to remember in these times of isolation to keep moving, not only for body composition goals, but also for health reasons. . Sedentary behaviour can be as dangerous for our health as smoking or drinking alcohol, sometimes more so. . Sedentary behaviour is any waking behaviour characterized by an energy expenditure 1.5 metabolic equivalents (METs), while in a sitting, reclining or lying posture.... . In general, this means that any time a person is sitting or lying down, they are engaging in sedentary behaviour. . Common sedentary behaviours include TV viewing, video game playing, computer use (collective termed screen time), driving automobiles, and reading. . Higher levels of sedentary behaviour are associated with a 112% increase in the RR of diabetes, 147% increase in the risk of cardiovascular disease, 90% increase in the risk of cardiovascular mortality and 49% increase in the risk of all-cause mortality . . The reported associations were largely independent of physical activity, adding further weight to the concept of sedentary behaviour being a distinct behaviour in its own right. . What this means is that even if you exercise everyday, but spend long periods of time sitting, that doesn’t prevent the co-morbidities associated with sedentary behaviour. . Just like you can’t out train a bad diet, you can’t out train sedentary behaviour. . Every 60-90 mins, try and get up and move. It doesn’t have to be much, whether it be some light stretching, walking, mobility exercises for 10-15 mins. These simple interventions have been shown to combat the negative health effects of sedentary behaviour and will also help with cognitive clarity and mental health. . 1. Wilmot EG, Edwardson CL, Achana FA, Davies MJ, Gorely T, Gray LJ, Khunti K, Yates T, Biddle SJ. Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. . - Cayne Schultz - See more

08.01.2022 . Starting anything new can be daunting, here’s a few things to help get the process started. . Why is this new habit important? If you were wanting to start a new habit, say running for example, firstly you have to ask yourself ‘why do I want to start this why is it important to me?’ Having something that is meaningful to you makes the whole process to start it, much easier.... . Prioritise the new habit. The hardest part about doing anything, is right as you start it. Once you master something you can almost go on autopilot. Anything new or foreign to us must be prioritised if it is to be given a chance of success. Instead of saying ‘I will run 2x this week’ set out a day and time and lock that in, as you would with an appointment, if we don’t have structure these new activities will be put on the backburner and be forgotten about. . It’s a process. It’s not going to be easy. You will go through periods of time with motivation that’s bursting out at the seams, progress will come and you will feel on top of the world. But there’s bound to be times when motivation is non-existent, maybe work is really stressful, or it’s cold and wet outside. The main thing to understand, is that long term consistency will trump short term intensity and the more we can persevere through the hard times, the easier things will get as this new habit is formed. . - Jake Watts - See more

04.01.2022 #Repost @cosnett_training . Chow down time on a gluten free pie and snag roll To go gluten free or not? The only reason I eat gluten free is because I feel like shit when I eat it. So it allows me to eat and enjoy foods (like this pie) that would normally contain gluten and would normally make me feel terrible... There’s nothing special about gluten free cakes, biscuits, bread, slices, desserts, pizza, pasta except that they are gluten free. They are still mostly calorie dense, lower nutrient density, high in carbs, fat and sugar. If you are trying to get in shape then you want majority of your diet to be high in nutrients and low calorie density. It just so happens that most foods that fit that description are gluten free anyway. The best way to tell if you should avoid gluten is to not have any for at least 3 weeks then add it back in and see how you feel. I know for a number of our clients when they have done this (just by eating a nutritious diet not always even trying to be ‘gluten free’) and then have a gluten containing meal they don’t feel great. Bloated, indigestion, brain fog, inflamed, sore joints. It varies from person to person. But if you get symptoms like this it may be a sign you’re better off without it. See more

03.01.2022 #Repost @schultzstrengthcoach We've been working hard at @cosnett_training and @cfw_academy in our downtime to build a comprehensive library of 100+ exercises. One thing I've definitely noticed with YouTube exercise tutorials is they go for far too long, and you usually have to wade through a tedious back story to watch the 20 seconds you need.... What we've tried to focus on with our library is short, sharp videos with a few keys points of focus, that will help you understand the movement quickly. This library will be available through our online program and app, or if you're coming in to train at the gym. #exercise #library #tutorial #turkishgetup #core #handsomeben #online #coaching #pt

01.01.2022 DO I NEED TO COUNT CALORIES TO LOSE WEIGHT? . There are two schools of thought when it comes to tracking/measuring food and whether it is necessary for weight loss. . Those AGAINST calorie counting:... 1. Calorie tracking is unnecessary, just focus on eating whole nutrient dense food and high level of protein. It causes unhealthy relationship with food and in some cases can lead to the underconsumption of food. . Those FOR calorie counting: 2. Calorie counting provides a better understanding of the nutritional value of food. It is essential for providing structure and ensuring that your body is meeting the energy consumption for your health goal. . Firstly, tracking and measuring food is not always 100% essential for weight loss. What is essential is that you create a deficit in energy balance. As old the saying goes ‘Calories in VS Calories’ out. This deficit can be created by many ‘restrictive’ diets without tracking your food intake. This is why diets such as Keto, time restricted eating diets, paleo and other fad diets work in theory. The restrictions placed on the diet cause and energy deficit and therefore weight loss. However, what is not accounted for in these diets are the lack of nutritional value as a result of restricting food groups. Regardless of whether you are tracking your calories or not, having a diet that is nutrient dense and focuses high quality foods is essential. . We recommend the tracking of food for the majority (not all) of our clients. Especially in the initial phase of weight loss. The reason is for this is to educate the client on the energy density of certain foods and create a better understanding of energy balance. What we find with most clients is that they report they are ‘eating healthy’ but not losing weight. It most cases, the client is eating well, but either over-eating certain foods or not accounting for larger binges in their diet. . Tracking your food for the first 1-2 weeks, before even changing your diet, gives you a baseline measure of the calories you are consuming on a daily basis. From here, we can then decrease (or increase in some cases) the clients calorie intake to a level that will result in the desired weight outcome. Additionally, the tracking of food allows us to measure more than just calories. Tracking food tells us if the client is eating sufficient levels of macronutrients (protein/carbs/fats) and micronutrients (zinc, magnesium, sodium etc). If counting calories isn’t for you, then at least measuring food intake during the initial phase will assist in the education of nutrient dense vs calorically dense foods and assist with making better decisions. . In summary, calorie counting is not essential for weight loss. However, it does give us a better understanding about energy balance and how to create an energy deficit and therefore is extremely beneficial for most people during a weight loss phase. . - Ben Andrews - See more

01.01.2022 CAFFEINE INGESTION . Most people love a good cup of coffee and it’s often the first thing we reach for every morning for that hit of caffeine. But, could you be timing and utilizing your morning coffee a little bit more effectively to enhance your training performance? . Research on the physiological effects of caffeine ingestion is very extensive. One of the major primary sites of action for caffeine is its effect on the Central Nervous System. By blocking adenosine receptor...s in the brain, caffeine ingestion increases the secretion of dopamine and noradrenaline, which can improve both our mood and performance. . STUDIES HAVE SHOWN CAFFEINE: . - Increases alertness, decreases fatigue and increases mood - Enhances sports performance when consumed in lower to moderate dosages - Is an ergogenic aid for sustained maximal endurance - Is beneficial for intermittent performance, increases performance across multiple bouts of high intensity efforts (such as field sports) - Improves repeat strength and power performance by between 2-16% - Improves maximal strength and power outputs . So how do we ingest caffeine to maximise its training effect? . Serving sizes for maximising performance call for 3-6mg/kg of body weight. As such, for an 80kg male, that would be 240g-480g of caffeine or the equivalent of 2-4 cups of coffee. This is obviously a large ingestion of coffee, as such, the lower end of the serving suggestion would be most practical. For those who are less tolerant to caffeine, you may start as low as 1-2mg/kg of body and would already begin to feel the effects with a lower dosage. . Caffeine will reach the blood steam in as little as 15 minutes. However, for the ultimate effect on performance, caffeine ingestion should occur from between 45-60 minutes prior to training. . It is important to note that caffeine can play a huge role in sleep and sleep quality. As such, should be taken with caution when training in the afternoon or at night. Small improvements in training performance at the detriment to sleep, is not worth the negative effects it will have on recovery. See more

01.01.2022 One factor that can reduce the rate at which you gain strength is a lack of intent when lifting during the concentric phase. . As we know, there is an inverse relationship between the load lifted and the speed of the bar. However, this does not mean that the ‘intent’ to lift the bar fast should decrease as the weight increases. The lifter should be aiming to accelerate the bar with as much force as possible, whether there is 50kg or 250kg on the bar. . An explosive concentric... phase will increase the number of high threshold motor units recruited compared to a slower concentric effort. This in turn will affect our fibre type make by converting slow twitch muscle fibres (type I) to fast twitch muscle fibres (IIx/IIa). Not only can our intent affect our fibre type make up, but it will also aid the growth of existing fast twitch muscle fibres. . Improving your muscle fibre type make up by recruiting more high threshold motor units in training is a sure-fire way to ensure you are optimising your training potential. Don’t leave strength gains on the table by going through the motions during your lifts. Intent is everything. . ‘Treat your warm-up sets like your max, and your max will soon become a warm-up’ Chad Wesley Smith . - BEN ANDREWS See more

01.01.2022 #Repost @coach_sarz . . It may seem like such a small and trivial thing, however, the benefits of quickly fluffing up your pillows and straightening out your doona greatly out way the cons. .... I am not going to lie but lately my motivation is at an all time low + I mean low, which is such a strange feeling for me. Because normally all I need to do to get motivated is say to myself get off your ass Sara, that goal weight isn’t going to magically happen, or you won’t be able to run with that other C for the whole game, don’t let your team mates down. . Either of these honesty does the trick - but lately not so much! . So all I have changed to start moving again is making my bed + not just flicking over the doona, I mean nicely placing my 8 pillows, (yes 8, I love pillows!) my doona and blanket. . My motivation to continue to keep ticking tasks off for the day is easier, as stupid as it sounds I feel a sense of pride in myself that I have ticked something off my to do list within 10 minutes of starting my day. . So if this little tasks helps my day + helps get me motivated + to know I will have a productive day, then f**k I am going to continue to do this daily! . Increase your productivity, increase your motivation, feel some pride within yourself - start making your bed. . - Coach Sarz - See more