Difference Personal Training | Sport & fitness instruction

Difference Personal Training

Phone: +61 2 4647 1665

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25.01.2022 Quite a simple quote i heard from one of my clients this morning! Take time for your health, you will thank yourself later! #quote #differencept #differencepersonaltraining #health #healthy #lifestyle #nutrition #wellness #illness

24.01.2022 Proof is in the pudding! Research has shown time and time again the benefits of exercise plays on our mental health! #exercise #mentalhealth #healthisyourwealth

24.01.2022 Alcohol! Lets face it, most of us tend to enjoy a few drinks on the weekend or even during the week after work! Is it that bad? Will it affect your training? . .... If you're training for weight loss than it is important to track how much alcohol you're having and the caloric intake per drink! If you are able to find a happy balance and fit in your daily macros and that's your treat for the day, its just about self control and being sensible! . . Another consideration is alcohol is a diuretic!! So if you have consumed some alcohol the night before and you intend to train the next morning, you may be dehydrated and it could affect you're training session! So remember to keep hydrated! . . In addition, you're more likely to cramp if you have been drinking and then exercise! This is due to our liver not being able to clear out lactic acid as quickly! . . So just remember to be sensible, remember your goals, and just find a happy balance and keep hydrated! #trainertip #health #healthy #lifestyle #balance #nutrition #pt #personaltrainer #personaltraining

24.01.2022 M E N O P A U S E Let's talk about the benefits of resistance training when it comes to women coming up to menopause, going through menopause! . .... . For starters exercise will not have any affect on symptoms of menopause such as hot flushes or sleep disturbances! Exercises is great, but not that great! . . . Exercise is effective in preventing weight gain during this period! Look, as we age we tend to lose muscle mass and gain abdominal fat. This happens to males and females, so exercise in general will help prevent weight gain and help strengthening muscles! . . . Risk of fractures post menopause is increased and risk of osteoporosis is high also. Therefore, resistance exercise has shown to strengthen bones, so seems like a pretty good idea to incorporate weight training! . . . Weight gain throughout this period may lead to further diseases/illnesses, such as type 2 diabetes or heart disease later on in life! Again, regular exercise decreases the risk of these diseases/illnesses! . . . Last but not least, exercises boosts mood and reduces the risk of depression! Especially throughout a period of time where things are changing, exercise can help hold everything together! . . . #health #healthy #lifetstyle #pt #personaltraining #personaltrainer #differencept #differencepersonaltraining See more

24.01.2022 Find yourself cooking the same food week in week out? Gets a little bit boring doesn't it! Head down below and have a look at this recipe that can add a little bit of variety into your diet! . . . Boasting 40 grams of protein per serve and a total of 21 grams of fat, with a total of 600 calories per serve it will be sure to fit in your macros and daily calories! ... #recipe #recipeoftheweek #differencept #differencepersonaltraining #health #healthy #nutrition #lifestyle #healthychoice #macros #protein #carbs #fat #weightloss #muscle

23.01.2022 Hypertension!! More commonly known as high blood pressure! This chronic disease is preventable, although there is no direct cause for this, but a combination of a few factors: - Genetics ... - Family history - Diet - Physical activity/inactivity Just to name a few! Lets focus on the diet side,the nutrient reference values recommend to consume no more than 2000 mg/day! Research has shown that high sodium diets is associated with hypertension! Lets give you some perspective of how much that is: One teaspoon of table salt = 2325 mg White bread = 100-200 mg per one slice of bread BBQ/Tomato sauce = per serve 250 mg sodium Canned soup = range from 650-850 mg sodium . . . Now you're aware of the effect of sodium it may be wise to check your diet and see how much sodium you're consuming and make the adjustments needed so you come below the 2000 mg/day mark and decrease your chances of having hypertension! #health #nutrition #lifestyle #sodium #weightloss #pt #personaltrainer #personaltraining #trainertip

23.01.2022 Melatonin - is a hormone that our brain produces naturally in response to 'darkness'! So naturally this goes hand in hand with our circadian rhythm (determines when we should be awake and when we should be asleep). Looking at a few ways to increase your melatonin levels? 1. Increase natural sunlight ... Most of us work indoors and spend most of the day without exposure to natural light. By limiting how much sunlight we are confusing our bodies natural body clock! 2. Remove artificial lights at night Remove laptops, phones, lights, tvs etc. These all produce blue light, which blocks to production of melatonin! Try to limit exposure to blue light for 2-3 hours prior to bed! 3. Eat melatonin rich foods Aim for foods high in tryptophan - which natural increase melatonin production! Tryptophan can be found in most foods that contain protein, almonds, oats, turkey, chicken etc! 4. Cut down on caffeine Sounds terrible doesn't it? Caffeine triggers the release of cortisol, which is a stress hormone which - you guessed it blocks the production of melatonin! #health #nutrition #healthy #lifesytle #pt #personaltraining #personaltrainer #coach #coaching #differencept #experiencethedifference #blog #melatonin #sleep #hormones #protein #coffee #caffeine #bluelight

23.01.2022 Need an excuse to go a little bit faster on that run, or ride your bike that little bit quicker?

23.01.2022 The Campbelltown MacArthur Region has now been identified as a COVID-19 hotspot due to the increase of cases in the area. If you have been in contact with anyon...e who has tested positive or attended any of the following venues, we ask if you can contact us to arrange a Telehealth session or if you have tested positive and recently attended our service please contact us on (02) 4647 1134 ASAP. Macarthur Tavern Casula Crossroads Hotel Picton Hotel The Star Casino Canterbury Leagues Club Planet Fitness Casula Narellan Town Centre Kmart Casula If you have a fever or are experiencing any cold or flu symptoms we ask that you call our clinic to arrange a Telehealth appointment or reschedule your appointment until you are symptom free. Please be assured that we are taking precautions within in the centre with a strict cleaning schedule, face masks and hand sanitiser available for both staff and clients. Upon attending an appointment please use the sanitiser provided and respect social distancing by keeping 1.5 metres from others in our waiting room and the reception desk. Please alert reception if you are feeling unwell. Our client and staff health and safety is of the upmost importance to our business. We thank you for your cooperation in keeping us Covid safe.

23.01.2022 Why you should add a deload week into your training program!! A few of you may wonder what this is? It is essentially a week where you still go to the gym and workout, but the intensity and the volume of your workouts have decreased and easier to manage! . .... . Now you may be thinking that this is a waste and why would you waste one week of training to go to the gym and take it easy? The purpose of a deload week is to prepare the body for the increased demand of the next program and to mitigate the risk of overtraining! This easier week will give your muscles and joints time to rebuild, heal and strength after a deload week has shown to be increased! . . . Not stressed enough, a deload week will also give your mind a chance to relax and get away from the intensity of training, which we all know is tough when lifting heavy! #health #healthy #pt #personaltraining #personaltrainer #coach #coaching #deload #training #programming #differencept #differencepersonaltraining #experiencethedifference

22.01.2022 Lets be real, during the week were all pretty good, we eat the right types of food, no drinking, we go to the gym... then the weekend happens!! Parties happen, get togethers happen etc etc! Be mindful of what youre consuming on the weekend, whether its food or liquid.. one bad day can ruin all the hard work youve put in during the week! #health #nutrition #life #lifestyle #pt #personaltrainer #personaltraining

20.01.2022 Hope all you Dads out there had a wonderful Fathers Day and spent time with their loved ones! Start of the new week, set some goals and lets get it! #health #healthy #lifestyle #personaltraining #personaltrainer #pt #coach #fathersday

20.01.2022 Happy New Year guys! Hope this year brings you everything you want! Over the past couple of weeks with Christmas and New Years, you may have seen your motivation and/or commitment to training and eating healthy drop off - look its not that hard to especially with all the gatherings you're having after a hell of a year, and the food and alcohol that usually flows this time of year! Thats completely okay, we are all human at the end of the day and two weeks out of the year do...esn't define what you have achieved throughout the year! Although you don't want to slip back into that routine of not going to the gym/exercising/walking etc, and eating discretionary foods more often than not.. it is fairly easy to get back into your routine and kick start your motivation again! Think back 3-4 weeks ago and see what habits you were doing and compare that to now! Maybe you're on holidays now and you're sleeping in and missing the gym session you would usually attending in the morning while the rest of the world sleeps, or you're at home and your water intake has slipped below one litre per day by just being out of routine, or the fact you don't have set lunch breaks and you just graze throughout the day - the list could go on! Its as simple as getting back into the habits that made you successful in the first place, set an alarm to get up early, set reminders to drink water, set reminders to get 10k steps, set reminders to eat set meals, whatever you had found works previously, start the process of getting back to those habits and you will soon see yourself doing more of the good and less of the bad! #newyear #HappyNewYear #differencept #differencepersonaltraining #differencepersonaltrainer #trainertip #motivation #health #healthy #habits #nutrition #healthyhabits

20.01.2022 Training Frequency How many days should you train? What amount of training is optimal? Think of these questions or you follow people on Instagram and you see them working out every day and you think to yourself if you should be doing the same? It all comes back to what youre goals are!!!... . . . . You may see body builders in the gym everyday hitting every body part 3 to 4 times per week! They need that to stimulus for the muscle growth! If you want big arms then yes go ahead and train them every day, or you want youre glutes or legs to have nice definition, then definitely you will need to squat, hip thrust, deadlift at least three times per week to notice any change! For general population who train, most people do it to remain healthy and in shape, right? There is no optimal amount of training, you may train for 30 minutes and gain the same benefit out of the session than someone who trains for 2 hours! Just as long as you implement progressive overload in your programs you dont need to bust a gut in the gym 24/7!! A general consensus in the fitness community is around 3 days of training will yield results! If you cant commit to the three days, 2 is still good! And of course training one day is better than 0 right? The downside to training once a week is you more than likely will struggle to see any change eg. Hypertrophy for instance or increase cardiovascular output as there wont be enough stimulus for change! #health #healthy #lifestyle #pt #personaltraining #personaltrainer #coach #frequency #squat #deadlift #benchpress #protein #carbs #camden #narellan #campbelltown #macarthur #oranpark #springfarm #gregoryhills

19.01.2022 Don't be one of these people! Having a clear plan and workout routine is key to track changes over time! If you turn up and do whatever you feel like, more than likely long term you won't achieve your goals! Track each session and constantly compare the weeks and you will notice what you were doing a month ago and what you're doing now, and you'll notice some difference, whether that be weight, reps, sets etc! ... #weightloss #health #healthy #lifestyle #gymmemes #pt #personaltraining #personaltrainer #differencept #differencepersonaltraining

19.01.2022 Dont let stress drag you down! Exercise has been proven to help reduce stress! So get stuck into your gym program and push the stress away! #health #lifestyle #pt #personaltraining #personaltrainer #stress #stressfree

18.01.2022 Consistently eating in a calorie deficit will create weight loss! Should be the base to any weight loss program you're doing! #weightloss #health #healthy #lifestyle #gymmemes #pt #personaltraining #personaltrainer #differencept #differencepersonaltraining

18.01.2022 Less than 23% of 5-14 years old children/adolescent reach the recommended physical activity guidelines per day! Childhood and adolescent obesity has been a worrying trend in Australia for the past 10-15 years, with around 1-4 children being classified as overweight or obese which is around 24% of this population!! That may not that bad, but overweight and/or obesity is linked with many chronic health conditions such as CVD, hypertension and coronary artery disease which ca...n be prevented from being active at a young age! Energy balance is important, be mindful of eating low nutritious foods that are energy dense, or sugar sweetened beverages such as juices and soft drinks which will more than likely lead to increased energy consumption. Also, increased screen time of iPads, phones, PlayStations etc has impacted severely on decreased physical activity levels, therefore decreased movement! . . . Lets encourage children and teenagers to be more active and limit screen time so physical activity recommendations can be met, and lets shift energy balance so we can decrease the % of children that overweight and obese! #health #lifestyle #nutrition #energybalance #healthy #exercise #exerciseright #movement

18.01.2022 Who can relate to this?

16.01.2022 It's how we all feel about a diet!

16.01.2022 Especially in the times we are going through - a simple message or a call to someone to see if they are okay could make the world of difference! Be there to support your family, friends, complete strangers!! A simple gesture and a chat can change someones day or there outlook on a certain problem they may be having! #ruok #ruokday #mentalhealth #support

15.01.2022 Who else had this problem this morning? Nice cold start to the morning!! #health #healthy #lifestyle #pt #personaltraining #personaltrainer

14.01.2022 Become used to being uncomfortable! The reward at the end will be even that bit sweeter when you reach your goals!

13.01.2022 I know the majority of things posted is related to weight loss! . . There are so many different reasons why people exercise! Remember you should tailor your exercise to your goals! .... . If you want to go to the gym so you can block the outside world for the hour you're in there that's fine! If you use the gym to increase your fitness for some type of sport that's fine too! Just because other people may not understand why you're going to the gym, or people may say 'oh you don't need to go there', just remember you're doing it for yourself! . . Exercise has soooooo many benefits, reducing cardiovascular risk by 30%, protecting the brain from neurodegeneration, can help prevent depression, the list goes on! Make a commitment and stick to it, you are only going to better yourself! #gym #gymlife #health #healthy #lifestyle #nutriton #pt #personaltraining #personaltrainer #differencept #coach #coaching #trainertip

13.01.2022 I get a lot of questions about exercise intensity and how to know if you're doing enough to stimulate muscle growth etc etc! Look, we all train at different intensities and that's okay! You listen to your body and know when to push and when to ease off, no one can really make that decision for you! But when training you can use a few different guides to know whether you are training at an optimal level for muscle growth. Rate of perceived exertion scale (RPE)... This scale is just a measure of how hard you feel like your body is working! 1 being easy , 5 being moderate and 10 being maximal! If you want to be grow muscle aim for around the 7-8 mark anything less you probably won't have enough stimulus for muscle growth, sitting higher at 10 constantly will just lead to burn out and fatigue and possible injury! Every now and then its good to push yourself to that limit, but not every session, nor every week! . . . Another scale that is used is the Reps in Reserve (RIR). This is essentially the amount of reps you have left after finishing a set! For example if you do 10 reps of DB Bench Press - at the end if you feel like you could push out another 5 reps before you start to fail - that is your RIR. RIR is a good measure of exercise intensity, if you finish a set of exercise and you feel like you can easily do another 10-15 reps, the weight is more than likely too light to stimulate muscle growth. Same goes if you finish a set and feel like you can't do any more reps, chances are the weight is a tad too heavy, drop it back a little bit! . . . #health #pt #personaltraining #personaltrainer #healthy #nutrition #coach #coaching #trainertip #rpe #rir #training #intensity #trainingintensity

13.01.2022 Lifting weights is only for the younger generation.... a little bit out dated but i thought i would put up some benefits that resistance training (weight training) can add for the older population! . . Prevents Bone Fractures - Weight bearing exercise has shown to increase bone density and reduce the risks of breaks which are more common in older adults! .... . Increases Muscle Mass - By the time we are 70, on average we have lost around 25% of our muscle mass! Resistance exercise can reverse this loos and build muscle mass and strength! . . Improve Movement - Resistance training is essential in overall function! Older adults can gain more mobility, increase the time they can walk and decrease the need for canes/walkers! Also daily activities like getting out of bed, or sitting up from a chair, resistance exercise is key in making these activities easier! #health #healthy #pt #personaltrainer #personaltraining #coach #lifestyle #coaching #trainertip #differencept #differencepersonaltraining #resistanceexercise #weight #weightraining #mobililty #musclemass

12.01.2022 Stop waiting or making excuses!! Don't let a little bit of rain stop you from going to the gym today, the rain is an easy excuse to think i'll just have a lazy day today! Habits are important, stick to your daily routine, hit your 10 thousand steps (yes may be different walking on a treadmill than outdoors - but cmon, the rain won't be here forever)! These little wins add up over time and before you even realise you will be set in your daily habits that will help with your health and exercise! #health #healthy #nutriton #lifestyle #habit #motivation #motivate #pt #personaltraining #personaltrainer #coach #coaching #differencept #differencepersonaltraining #camden #narellan #campbelltown #macarthur #gregoryhills #springfarm #oranpark

12.01.2022 Its all apart of the journey! Keep up that energy expenditure and youre on your way to your goals - depending on what they are of course! Remember minimum 10 thousand steps per day!!!!! #gym #lifestyle #health #differencept #pt #personaltrainer #coach #cardio

12.01.2022 Who doesn't love pancakes? Have a look at this recipe, easy way to get some protein into your breakfast and only sitting at 203 calories for 2 pancakes - can easily fit into your macros! #pancakes #recipeoftheweek #recipe #differencept #differencepersonaltraining #personaltrainer #personaltraining #pt #health #healthy #lifestyle #nutrition

11.01.2022 Full of tricks they are! #weekendfunny

11.01.2022 Body Image - no doubt a lot of us have social media and we see all these males and females that are lean as hell and we compare ourselves to them right? It is important to remember that we are all in different parts of our journey - remember the people you see online weren't born like that and probably worked hard for that body! Focus more on healthy body image:... - feel happy about how you look - feel good about yourself - value yourself by who you are, not what you look like #health #healthy #lifestyle #bodyimage #bodypositive #pt #personaltrainer #personaltraining #nutrition #selflove

10.01.2022 Going to bring back challenge of the month back! A bit of fun for clients and trainers to go head to head and try and better each other! You always work harder when you see someone is beating you!! What do you guys think our first challenge should be? 1. Wall Sit... 2. Plank 3. 1 km on Bike 4. Deadhang Comment below which one you would like to start with! If you have any suggestions for another exercise let us know and we can make it happen! #challenge #challengeofthemonth #challengeoftheweek #differencept #differencepersonaltraining #pt #personaltraining #health #healthy #lifestyle #nutrition

10.01.2022 Looking for variety when you're cooking dinner? Head on down below to see this quiche lorraine that will be sure to be a family favourite! #health #nutrition #healthy #lifestyle #recipeoftheweek #pt #personaltrainer #personaltrianing #trainertip

08.01.2022 Everyone loves burgers.. and if you don't, you should! Looking for a health alternative so you can still indulge? Have a look at this burger that you surely can fit into your macros! #health #healthy #lifestyle #burger #diet #nutrition #macros #protein #carbs #fat #pt #personaltraining #personaltrainer

06.01.2022 Although gyms are open, the amount of people that are doing workouts from home are still high! Workouts from home are effective and if done right you will see noticeable gains! Stick with the basics, stack your backpack with books or water bottles and do some squats, hold some books and you can do some lunges! Everyday household items can become useful, shoulder presses can be done with 1kg water bottles! The list can go on, just be sure its safe to do so before you start! M...ore importantly track what you're doing so you can compare and hopefully progressive overload over time. Even more so important is to track nutrition and keep that protein intake as high as possible! Aim for 1.5 grams of protein per kilo of body weight as a minimum requirement per day!! #homeworkout #gym #trainertip #healh #healthy #lifestyle #nutrition #weight #weightloss #muscle #personaltrainer #personaltraining #pt #coach #coaching

05.01.2022 Tag someone that this reminds you of #gym #gymmemes #theboss

04.01.2022 #exercise #gymlife #persinaltrainingnarellan

04.01.2022 Today I am excited to recognise our amazing Podiatrist Candice who is celebrating her 5 years with Southwest Wellness Centre. It has been such a pleasure workin...g with Candice over the last 5 years with her super fun personality, that never misses a dress up, to her famous Halloween body art that has the team lining up for wounds and gross looking cuts! It has been a pleasure to see your growth within the business, starting with us part time, moving to full time, increasing your team, moving up to team leader and now our centre 2IC! What a journey!. I cant wait for the next 5.... congratulation Candice. Regards Rebecca See more

04.01.2022 Progressive Overload = gradual increase of stress placed upon the body during exercise training" . . . This can be tailored to either a resistance training program or a cardiovascular based program! For this post we will stick with the cardio based side, as i have previously touched on progressive overload with resistance exercise in previous posts!... . . . Whenever most people mention progressive overload, my mind instantly thinks about it in a resistance based program! Progressive overload can be tailored to cardiovascular programs just as easily! . . . HOW? Easy, to improve running or cycling, or swimming etc, you need to incorporate into your training - running, swimming for longer periods of time whether it be an extra 5 minutes over a week or session and slowly increase that number over time to allow for adaptation to occur! . . Run/swim more often, instead of 2 sessions a week, adding in a third session is an easy way to progressive overload your training! . . More volume! Another easy way to progressive overload your training, aim to run that extra 1km over the day or week, set goals that are attainable and know you can reach! . . These above are related to weekly goals! If you want to break it down into a singular session and want to manipulate variables you can incorporate more training intervals, shorter rest periods between intervals, longer intervals, faster intervals! . . . . #health #healthy #lifestyle #progressiveoverload #cardio #cardiovascular #nutrition #protein #resistanceexercise #rt #swimming #running #cycling #pt #personaltraining #trainertip #tipoftheweek See more

03.01.2022 Looking for personal training in a non intimidating gym? Look no further! We provide one on one (or group) personal training in our own private gym! Sounds pretty good right, to make it even better you get free access to the gym - only pay for the personal training! . . Want more info? Give us a call on 4647 1134 ... #personaltraining #pt #personaltrainer #health #healthy #camden #narellan #campbelltown

02.01.2022 Enjoy your weekend guys

02.01.2022 Looking for a little lung buster to finish off your training sessions? HIIT - High Intensity Interval Training HIIT is a good way to rev up that intensity of training and it was an awesome finisher to really get that blood pumping! With HIIT training it is important to remember about the intensity you're working at! You want to be working at your absolute max for every single set! Hence the intervals are fairly short, typically 10-30 seconds long followed by a rest break of ...around a minute then go again all out! Do this a couple of times and you'll be sure to feel the burn! Also you can choose whatever exercises you want, doesn't need to be weight related, could be bike sprints, burpees, treadmills, stair climbs, jump squats, the list can go on! #health #healthy #lifestyle #hiit #intervaltraining #training #pt #personaltrainer #personaltraining #ep #nutrition #exercise #exercising

02.01.2022 Been struggling to convince your partner to buy a dog? Well research shows youre 4 times more likely to reach physical activity guidelines! Pretty easy to sell I think (also who doesnt love dogs) #health #healthy #lifestyle #pt #personaltraining #personaltrainer #differencept #experiencethedifference

02.01.2022 Looking for a nice recipe that you can put on and forget in the slow cooker? Perfect in this weather as well, makes the house smell amazing also! Have a look at this nice chicken curry and give it a go! #recipe #recipeoftheweek #trainertip #pt #personaltraining #personaltrainer

02.01.2022 Lets talk about Bench Press!! If you don't bench then its about time you started! One of the big six exercises, this horizontal push exercise is a must when training! Not only are you working your pecs, you're adding in shoulder flexion and elbow extension! Now this is what we call a compound movement! ... This is important as you will recruit more muscle from different groups, therefore strength and muscular gains will be greater, and won't be isolated to a single group! Need any other reason to get benching? Didn't think so! #benchpress #bench #gym #gymlife #health #healthy #lifestyle #nutrition #pt #personaltraining #personaltrainer #coach #coaching #differencept #differencepersonaltraining #experiencethedifference