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EliteVitality Personal Trainers

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21.01.2022 Starting weight: 77kg 4 weeks in: 73.9kg . PT: @stevecristiano.evc .... Jess was looking to improve her body composition, get healthier, improve strength and look amazing in a bikini. After having 4 kids she lost a bit of confidence and wasn’t happy looking into the mirror. But after 4 weeks in the program and she has already started to see some changes and getting compliments from her work colleagues. . This is only the start of jess’ journey and even though limited with time getting to the gym, she has what it takes to keep improving week in week out! See more

20.01.2022 Body Fat: 10% Lost Muscle Mass: 4kg Added . This is an old transformation! Going back a few years, but definitely one that’s worth going back on! .... James worked with coach @kylertraynor for 14 weeks and dedicated himself to the cause. . Muscle mass added, fat dropped, goals achieved. . Ordinary People, Extraordinary Results See more

20.01.2022 If you want to put on serious muscle, pay attention to your gut! . The bacteria in your gut affects your ability to be lean and healthy. There are more than 1,000 kinds of bacteria within you GI tract (your gut microbiome). If you have bad gut bacteria and low microbial levels, there are higher rates of obesity, you will have more cravings and overall feel like crap. . Poor digestion will eventually take its toll, if you are noticing aching joints, constant bloating and lack ...of energy in and out of the gym, your gut is telling you something isn’t right. BUT this can be fixed. . - Prep your vegetables, softening the exterior wall prior eating them - Chew your food, the larger the food that enters your digestive system the more likely they are to cause damage - Avoid Antacids, this will inhibit your absorption of protein and other nutrients and make digestion worse - Eat resistance starch to increase insulin sensitivity and help heal and protect your intestinal lining - Eat fermented foods such as sauerkraut and kimichi Don’t let a bad gut push you away from making those gains in the gym See more

18.01.2022 4 Week Transformation . Dropped 3.1Kgs . PT: @andrea_maree_pt ... . Taylah started at Goodlife and was looking for some guidance in the gym. She wanted to lose some body fat, regain her health back and learn more about nutrition. Its safe to say Taylah is on her way to crushing some great goals. . #Transformation #Fitness #Health #WeightLoss #BodyFat #Gym #HealthyLiving #Strong #Lift See more

18.01.2022 Fasting isn’t bad, but the problem is the way it’s most commonly being taught. Even if your fast is deliberate and strategic, fasting is to be practiced. . One of the most overlooked elements of scheduled fasting is how to appropriately compensate for the time spent not eating, how to manipulate the overall objective of the diet, and how to retain a healthy relationship with food. .... If you are ‘fasting’ to lose weight, not only are you building a bad relationship with food but in the long term are setting yourself up to fail. Remember that wellness isn’t a 16 or 20 hour fast three days a week. Wellness is mindful eating, creating good relationships with food over a lifetime. . #Fasting #EliteVitality #Diet #FoodRelationship #Hungry #CleanHealth #Fitness #FatLoss #WeightLoss See more

16.01.2022 PT: @andrea_maree_pt . Adrianne came to Andrea as a referral from her myotherapist Brett Jay. Adrianne needed to loose body fat and gain strength in her upper body to help with her tennis elbow. . Though its been 12 weeks, Adrianne is only starting her journey. Adrianne, has a very busy work schedule, which has her eating out most of her meals during the week for work events and meetings. Through education, she is making smart choices in her meals and drinking less alcohol. ...The improvement in her food is very noticeable with her bloating going down around her belly. Her tennis elbow is also feeling better each week and she is getting stronger . #Transformation #StratOfJourney #BloatingGone #WeightLoss #FatLoss #EliteVitality See more

14.01.2022 Something so simple yet way to often overlooked due to laziness or no real structure to the program. If you want to build the most muscle in the shortest amount of time possible, measuring your progress and keeping track is important. How else will you know if you are getting better results? . Most people will do this by jumping on the scales everyday but this number isn’t as important as your training and nutrition so why not do the same in other areas? . How many times do y...ou guesstimate what weight you lifted the previous week, or do you know how many calories you had last week? Yes, tracking can be a pain and does require effort but so does everything else in life, this is more about creating better habits in life. . This allows you to efficiently push yourself to your specific goal. If this is too much for you to handle, re-evaluate your goals to something more achievable. . #Scales #Fitness #EliteVitality #Health #MelbournePT #Calories #Weight See more

14.01.2022 When dropping body fat, you need to create a caloric deficit through diet and training, eating fewer calories than your body requires to maintain its current state. This also opens another door... muscle loss! . If dieting to aggressively, dropping calories very low you will notice you’re affecting your performance in the gym and aren’t feeding your body enough food to grow. But how low should you go to avoid losing muscle? . When dropping calories low it’s important to i...ncrease protein levels while reducing carbs to meet daily caloric goals. Protein has a greater thermogenic effect than other macros, so it’s better to eat more protein while reducing carbs to shed body weight at a faster rate. Although this should be capped as it will be very difficult to shovel it all down. . Forever dropping calories each week can only go so far, cycling in a maintenance week every 4-6 weeks to reset and give your body a brake, dropping protein levels and increasing the carbs to allow yourself a mental break from dieting, replenish glycogen levels and increase leptin levels (a hormone which controls satiety or hunger) to avoid your metabolism from decreasing to low. . . . #BodyFat #DroppingBodyFat #Fitness #Health #Protein #EliteVitality #Calories #CalorieDeficit #Muscles #MuscleLoss See more

14.01.2022 How do you know if you are ovulating? One way to know is by your cervical fluid. . So, what is cervical fluid and what are you looking for? . Cervical fluid (or cervical mucous) is fluid produced by your cervix.... You will notice this fluid in your underwear or on toilet paper after wiping, in the few days leading up to ovulation. . Cervical fluid is a normal part of a healthy menstrual cycle. Its purpose is to help with pregnancy by helping the sperm to move and survive inside the female reproductive system. . Cervical fluid changes in consistency in response to changes in hormones (eg: increased oestrogen will cause cervical fluid to become more wet and resemble raw egg white) See more

12.01.2022 I don’t always go on a diet... but when I do, I cut out bread, potato and chocolate... oh and I fail . A post from trainer @kylertraynor . So let’s set something straight, I have achieved 6% body fat through consistently putting myself in a calorie deficit... throughout that time, I continued to eat dark chocolate, bread and I definitely ate potato... . What matters when it comes to fat loss is energy balance. To lose fat, you need to put yourself in a calorie deficit, not eat clean. I’m not going to be like every other PT out there and tell you it’s easy, because it’s not. Continuously figuring out what a calorie deficit is to you, is the hardest part, but IT WORKS . Now, food choice... in short determines how you feel and regulates things like your hormones. I’m not going to explain anything about hormones because to you, it’s not something you should have expertise on. The better your choice of food quality (nutritious whole foods) the better you will feel . When on a diet, adherence is king. So plan times where you get things you enjoy, whether that is something small daily or a day every fortnight off the plan, at the end of the day, adherence wins, so create a diet you can adhere to . Any questions, shoot us a message See more

12.01.2022 Your training is on point and your nutrition is accurate, yet your results have come to a standstill. . Something to consider, how long do you train for and over how many days? Let’s just say you train for 1.5hrs a day 5 days a week, that’s training a total of 7.5hrs a week, pretty decent right. Now there are 24hrs in a day, 168hrs in a week. With that said, what are you doing the other 160.5hrs of the week? . Just because you are good with nutrition and smashing out a decent... training session, doesn’t mean you can just sit around the rest of the day for 2 main reasons! . 1. When digesting food, it sits in the stomach much longer when you’re sitting around doing nothing, keeping active and just simply going for a walk can help digestion, prevent bloating and less likely to feel lethargic and fatuige. . 2. This follows on to increasing your NEAT (Non-Exercise Activity Thermogenesis), your daily activity. Doing the basic things like taking the stairs, going for a walk, cleaning, basically anything to increase your daily step count can really accumulate over the week. These small adjustments have a big impact to continuing your progress. . . . #Fitness #Walking #Plateau #Digestion #Bloating #EliteVitality #Fitness #Health See more

11.01.2022 Starting weight: 59kg 4 weeks in: 57.3kg . PT: @stevecristiano.evc .... Prisca started her fitness journey to lose weight, improve her health and boost her self confidence as she was afraid if she continued the way her lifestyle was she wouldn’t be there for her family and would continue getting sick continuously. . Just in 4 weeks she has made some awesome improvements with her health and increased her cals from 1500 to 2300. Looking forward to see what else Prisca has install over then next couple months! . . . #Fitness #Health #FatLoss #WeightLoss #HealthyLiving #Healthy #EliteVitality #EVPT #Transformation #FitnessTransformation See more

09.01.2022 Supplements have made a massive impact on the importance of gaining muscle and burning body fat. Everyone wants to achieve the end result NOW! This is why we see adverts everywhere on all these different supplements to ‘help’ you get the result your after quickly. The thing is they sell these products very well, make it seem so convincing as if this is the one thing they are missing out on the get big or shredded. . Don’t get me wrong supplements do have a place and are extre...mely convenient, but relying on them as the answer isn’t the right way to go. Nothing will put muscle on your body or burn fat if you don’t send the right adaptation signals from training, and if you don’t fuel your body with the right amount of quality calories. If your body doesn’t have a reason to build muscle, then it won’t, proper training is the reason, supplements are not. . Not only this but you will begin to become heavily dependent on supplements and non the less haven’t created any good relationship with food. If you are struggling with muscle gain or fat loss, then place your focus on training, diet and lifestyle. Lift heavy but also lift appropriately for your fitness level and recovery ability. Eat a lot of high-quality healthy food and get good sleep. Do these three things consistently, your body will respond. . #Suppliments #Supps #Tablets #Gym #Exercise #WeightLoss #MuscleGains #EliteVitality See more

09.01.2022 Starting weight: 82.8kg Finishing weight: 81.5kg . PT: @stevecristiano.evc .... Clients Goal: Dean started at wanting to better his health and improve body composition by adding a bit of muscle, never before doing resistance training. . Having the busiest work/life schedule traveling on a weekly basis, he still prioritized his dedication to following the process and achieving his goal. Since then goals have changed, so bigger and better results are on the way! See more

06.01.2022 Transformation Time . Meet Jack! When we first met jack he came to use with no confidence, a young adult who had the idea of maybe getting a little fit . Something we focus on at EliteVitality is using things that really mean a lot to us to create leverage for us to get the results we want. How does your goal relate to the things that matter most to you? Is it something you have asked yourself? Because we also know that in order to get results, you need commitment and ...hard work, and they only happens when their is leverage or no other option. . Jack worked his behind off, because he realised that results in the gym didn’t just mean a good body or being able to post a transformation picture, it meant that other parts of his life got to benefit as-well, he was a lot closer to becoming the person he wanted . Jack to this day has lost a total of 20.2 kg, lives a life of confidence and has had 2 job promotions since dominating his transformation . We Like Jack Jack is a Legend BE more like Jack . #Transformation #Fitspo #Gym #WeightLoss #FatLoss #Exercise #Lift See more

06.01.2022 So your looking to get ripped, your training and diet is 100% throughout the week but when it comes the weekend and it’s cheat day. Think about it, you are only cheating yourself. If this is a problem for you it might just be that your diet is to aggressive. . Usually, the more aggressive you diet and the lower your body fat is, the more these food dreams/ cravings seem to pop up. Your body's main responsibility is survival, so when it's not receiving the nutrients it needs..., it will do everything in its power to fix that. When you're not consuming enough calories, leptin signals your body to consume more. This signalling helps increase your appetite and boost your metabolic rate. . Adding diet brakes or re-feeds can help prevent increased leptin levels, that way you don’t need to starve yourself through the week which will prevent you overloading on the weekend. . It’s not always being the hardest worker, but being the smartest worker! . . . #CheatMeal #CheatDay #TreatYourself #Fitness #Health #EliteVitality #Cravings #SweetTooth #LeptinLevels See more

05.01.2022 How well do you follow your program? Are you tracking everything? When getting down to that single digit body fat, it’s important to track food, training, NEAT, sleep, weight, etc. We all think we are doing the same thing each day but after you track a full day you will realise you aren’t meeting the expectations . When it comes to getting real results, consistency is key. Consistency is the most critical parameter to training success. You can dramatically improve your trai...ning consistency by imposing accountability, better internal decision-making, and flexible programming strategies. More often than not, it's not about discipline, it's about creating an optimal environment for success . . . #Consistency #EliteVitality #Program #Fitness #Health #Healthy #Tracking #BodyFat #Training #Sleep #Weight #Success #WeightLoss #HealthyLiving #Results #Transformation See more

04.01.2022 Structured training + smart nutrition = mindset . PT: @kylertraynor . Increasing muscle does not need to co-exist with fat gain ... . Client Taryn showing off her gains! . #Transformation #MuscleGain #WeightLoss #FatLoss #HealthyLiving #Gains See more

04.01.2022 Our amazing PT @andrea_maree_pt warming up at the Elite Vitality Revitalise Retreat . #PersonalTrainer #EliteVitality #EmpireFitClub #Exercise #Weights #Lift #Lifting #WarmUp #Bali

01.01.2022 #Repost @stevecristiano.evc with @make_repost Thats right, 12 more days left till Christmas (better known as my birthday )! . We all know how this day goes down delicious food EVERYWHERE! But how do we enjoy this day whilst still maintaining a healthy balanced diet and not going overboard?... . Stressing out to assure hit your calorie limit everyday does becomes tough during this time of year but instead of just focusing on your daily calories, tracking your weekly calories is much more beneficial. Just because you over ate one day doesn’t mean your week is ruined. Reducing calories on 1 or more days to balance out that high calorie day will allow you to still enjoy yourself on this festive day without feeling guilty or left out. . Nutrition wise, yes you can enjoy your food more but still be conscious of what you’re consuming by prioritising different types of food. I suggest assuring you are starting off with a protein based food along with veggies, positive there are always some veggies around. If you are still hungry, then continue on with other carb based foods. This way you aren’t filling yourself up on carbs all day and still getting other nutrients in. See more

01.01.2022 Are you looking to improve your health and physical appearance? Many want to make a change and start improving your health and fitness, and it’s good that you have come to the realisation. Now what’s the first thing you do when you get in the gym? You know what you want but how do you do it? . Every day, those who are new to the gym and sometimes people who have been training for a little while are overwhelmed with all the equipment so they automatically resort to what they k...now best, cardio or floating around lifting not following any structure. Don’t get me wrong it’s good that you are in the gym and starting this journey but how long will this work for? Of course you are not expected to understand everything there is to know in the gym but this is why consulting with a professional is very useful, to get a better understanding and working together to get you from point A to B. . There is no shame in admitting you need help, you don’t see any professional athletes who have gotten to where they are now from training themselves, they have multiple coaches throughout their career. So why are we any different? See more