Evexia Wellbeing in Brookvale, New South Wales, Australia | Gym/Physical fitness centre

Evexia Wellbeing

Locality: Brookvale, New South Wales, Australia

Phone: +61 433 622 767

Address: 27 Dale Street 2100 Brookvale, NSW, Australia

Website: http://www.evexiawellbeing.com/

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• Gym/Physical fitness centre
• Medical and health
• Alternative & holistic health service
• Nutritionist

25.01.2022 Our boutique personal training studio in Brookvale is looking for a passionate and energetic personal trainer to join the team. We operate as a 1-on-1 personal training gym, as well as offering small group training sessions for our members. This role involves you writing and conducting 1-on-1 personal training sessions, as well as small group exercise sessions. ... You will have all the support you need from our nutritionist and highly experienced personal training team. No experience is necessary, but you do need a minimum Certificate 4 in Fitness and you must be insured. If you're in love with helping people, have great energy and don't mind early mornings, we'd love to hear from you!

25.01.2022 Protein in many ways is the forgotten macronutrient, with many people generally having a greater awareness of carbohydrates and fats. However, protein would have to be one of the most important parts of your food intake to focus on. Protein plays a significant role in the maintenance of muscle. Muscle tissue naturally decreases with age. Protein helps to preserve this muscle. In turn, this assists your strength, structural integrity, metabolic rate etc... Protein is satiating, meaning of all the macronutrients, it keeps you the fullest and most satisfied. Hundreds of research studies have shown a breakfast high in protein results in less calories consumed during the day vs a breakfast low in protein. If you don't like meat, or don't eat animal products, there are plenty of other sources of protein. However, I would strongly recommend consuming a protein supplement for this population, particularly if you engage in any strength training. Lack of protein in the diet is commonly seen through fatigue, aches and niggles, poor exercise performance, frequent illness, inability to maintain muscle, lethargy. You should aim for 1g of protein per kilo of your bodyweight per day. If you frequently strength train (2-3 + times per week), I'd suggest increasing that to 1.5g of protein per kilo per day.

24.01.2022 Let me tell you a story about a conversation I had with one of my new clients yesterday. She started just before Christmas (and therefore the Northern Beaches lockdowns) after not exercising for 3 years. When we got locked down, I sent her her program we’d be working through the previous couple of weeks.... Yesterday was the first session we had back since then. How did you go with your exercise over the break? I asked. Ahh, I only did it once per week, but.... as she rattled off all these justifications for seemingly doing ‘not enough’. I stopped her. So you’re telling me that you’re disappointed you did one session per week on your own, without me there, after 3 years of doing nothing? I asked. Uh, I’ve never thought of it like that. I guess I just thought I had to be perfect to see progress she replied. Nope. All you have to be is a little better. As I say to my clients, all you’ve got to do is show up. If you get up early and do one walk, it’s better than the alternative (I.e not). If you do 10 push ups, it’s better than the alternative (I.e none). Doing something always wins. Doing nothing doesn’t.

23.01.2022 https://www.mdpi.com/2072-6643/12/11/3527 My paper titled ‘The Protein Requirements of Pre-Menopausal Female Athletes’ was published today, and you can check it out via the link (free open access). I’m immensely proud that we are at the very forefront of research in the performance of the female athlete. I’m also so proud that some rockstars of protein research are listed on the paper, willing to put their name on something I did, and find it strong enough to publish. ... We not only looked at protein requirements, but also how requirements alter over the menstrual cycle, a body of work that has never been done before. If you have any questions, I’d love to answer them.

23.01.2022 Brand new podcast out today, where I discuss with the boys @thenutritionexpedition all things protein, and particularly the protein requirements of the female athlete. Check it out on Apple Podcasts or Spotify!

23.01.2022 An excellent review paper which looked at the minimum dose of exercise needed to preserve strength over time. Nearly every physically active person experiences periods in which the time available for exercise is limited (eg personal, family and business conflicts). This is a reality of ‘living in the real world’. So just how much exercise do you need to complete during these periods to maintain your strength and endurance? (Remember the goal during these periods is simply to ...maintain; you shouldn’t be trying to set new records!). The results of this review suggest strength and muscle size (albeit in young samples) can be maintained for up to 32 weeks with as little as 1 strength session per week, as long as exercise intensity is maintained (I.e, you’re training at the same intensity as before). This provides us with a solid level of confidence that periods of forced inability to maintain your normal training schedule are not detrimental to your results.

22.01.2022 Protein 'insufficiency' is a real thing. Simply, it's not consuming enough dietary protein to support your body's nutritional needs. Protein heightens in importance when we frequently exercise (and particularly strength train) and as we age (due to natural muscle loss known as sarcopenia). Protein regenerates tissue; so you can imagine that when you strength train, you 'disturb' your muscle tissue (that sore feeling, anyone?). Protein helps repair that disturbed tissue. ... If you frequently (3+ times per week) strength train, you should aim for ~1.6 grams of protein per kilo of your body weight per day (written as ~1.6 g/kg/day). If you don't necessarily strength train, but you're over the age of 50, you should aim for ~1.0 g/kg/day. You should also start strength training. Attached is a list of protein foods we like to give our clients - you'll notice they are categorised into "Eat More", "Eat Some" and "Eat Less". Our goal is to get you to eat protein sources primarily from the "Eat More" category. We're not saying the "Eat Some" category is bad, we're simply showing you the best quality food sources available. In short, protein is a very important (and in this protein researchers opinion: the most important) part of the diet. Consider logging what you eat for a few days and see if you're reaching the above protein targets.

20.01.2022 How do I lose fat? I thought it might be useful to explain how we lose and gain fat mass, to bring some perspective into why you are/aren't achieving the results you desire. Human's fat stores are governed by energy balance. Individually, we all have an amount of energy (measured in calories) that we need to consume every day in order to sufficiently maintain life. This amount of energy is referred to as basal metabolic rate.... So, let's say your basal metabolic rate is 1,500 calories/day. You need 1,500 calories per day to sufficiently maintain life. Keep your heart pumping, keep you digesting foods, keep you breathing. The bare minimum stuff, excluding exercise. So, let's say you regularly eat 1,800 calories per day. However, your body needs 1,500 calories to maintain itself. That means you're routinely consuming 300 calories more than your requirements. 2,100 calories more than your requirements every week. Where do these 2,100 calories go? Unfortunately, they can't simply disappear. If not utilised for energy expenditure (i.e. exercise), they are stored as energy within the body, usually as adipose (fat) tissue. This is how fat gain occurs. Chronically consuming more energy (calories) than your body requires. So, if you want to lose fat, the goal is to consume less energy than the body requires, in order to utilise the body's stored energy (fat stores). Now, if you exercise, your energy requirements increase. This energy expenditure also contributes to reducing your total energy intake over the course of a day. Just remember, when we exercise, we don't use as much energy as you think. This is probably an evolutionary adaptation, as when food was scarce, it is counterintuitive that humans expend a lot of energy when searching for it. If we did, we'd rarely be able to maintain energy balance, our health would have suffered, and we wouldn't have thrived through those millions of years. The point is; fat loss occurs through a deficit of energy (calories). If you're not losing fat, somewhere along your day, week or month, you're consuming too many calories.

19.01.2022 Over 50% of the average Australian’s diet is made up of ultra-processed food. - 95% of Australian adults do not meet the recommended servings of vegetables per day. - 65% of Australian adults do not meet the physical activity guidelines of 30 minutes of moderate activity 5 times per week.... - The data is there. We know what and where the issue originates from. - If we put as much energy into focusing on increasing vegetables or reducing ultra-processed food, as we do on diet and exercise trends, we’d be so much better off for it. - There is no magic bullet. There is no such thing as the one diet that works. What works, and the only thing that works, and the only thing that will ever work, is exercising frequently and eating quality food. See more

15.01.2022 A question I get asked frequently is "which protein powder is better - whey or plant-based proteins?". 5 years ago, we would have said whey is the superior source of protein powder, but possibly because there were hardly any other options on the market! A brand new study (PMID = 33597056) showed that whey protein, wheat protein, and a combination of both whey and wheat offer similar muscle protein synthesis rates in young males. ... Furthermore, more research is showing that high protein plant-based foods are as effective as animal products in supporting muscle protein synthesis (PMID = 33599941). Whilst reaching protein goals (~1.6 g/kg/day) is more difficult on a plant-based diet, it appears to be as effective in supporting muscle protein synthesis, at least in young male subjects.

14.01.2022 Do you know how much protein you need to consume to maintain health? Do you know how much protein you need to consume if you exercise frequently? Lately, I’ve seen:... 1) Young men who train hard & frequently suffer extreme energy loss due to not consuming enough protein 2) Frequent heavy lifters struggle with niggles and lethargy due to not consuming enough protein 3) Women of all ages not consuming enough protein chronically, resulting in low muscle mass, low energy and poor exercise recovery In my opinion, protein is the most important macronutrient you’re not focusing on. This is primarily due to its effect on muscle, but satiety and fullness are also important benefits of consuming adequate protein. Check out an interview I did with the boys at The Nutrition Expedition around how much protein you need, the best sources, and whether you need to supplement.

13.01.2022 Well, well, well... what a year 2020 has been! The year started with us hosting our largest seminar to date, Fat Loss FAQ’s, which inspired so many to kickstart their journey with us. In March, our team climbed Australia’s highest peak, Mount Kosciuszko, which was easily one of the most spectacular hikes I’ve done. The beautiful thing about this hike was many clients didn’t believe they could do it, and the rush at the top was incredible!... As a team, we coached over 4,000 1-on-1 personal training sessions in 2020. @ellebrownnutritionist sold out her 6 week nutrition coaching program in hours, and launched her own product line, @she.spray @brettmacpherson finished his Precision Nutrition course, built his personal training to being ‘waitlist’ full, and has developed an incredible stream of results with his clients. On a personal level, I finished my Masters with Class 1 Honours. I published my first peer-reviewed paper. I applied for my PhD for 2021. As a business, we never wavered from our core beliefs. Our values. Or our specialities. One thing I am most proud of is this. We stayed true and real no matter the situation in front of us. As a team, it was head down, bum up for our clients. And likewise, our clients went head down bum up for each other. While most will remember and choose to focus on 2020 being the year of shut downs, lost revenue, and fear; I’ll always remember 2020 as being our most successful year yet. I’d love for you to focus on what you’ve achieved this year over the Christmas break, because as my mentor says, energy channeled on the bad is energy taken away from seeing the good.

13.01.2022 We’re back from another lockdown! And we’re as excited as these two We’ve got a VERY limited number of spots available to work with us. If you’re looking for a small, boutique gym that only does personal training, head to our website to get started today. If you’re lucky, you might even get to meet these two legends

12.01.2022 Unpopular truths within the health and fitness industry; 1) Calorie deficit is the only way humans lose body fat. If you’re not losing fat, your not in calorie deficit. 2) Protein is a macronutrient I find most people struggle to consume enough of. However, it is absolutely essential, especially if you’re exercising frequently. If you can’t eat the amount of protein you require, I recommend drinking it. It’s that essential. 3) Frequent and consistent movement is the secret to... sustainable weight loss. I find a lot of people are sitting for the majority of the day, do a one hour workout and expect amazing results. While you can absolutely see progression in this workout, the 23 other hours in the day really determine your outcome. 4) I love walking for clients. It’s safe, free, easy, comfortable and enjoyable. You won’t get injured. You won’t be buggered. And it’s THE place to start. This is very closely followed by strength training. You must be lifting weights. Muscle is the key See more

12.01.2022 What do you do for those 112 hours per week? Do those hours support your goals, or contradict them? Further, if we take your 2, 3, 4 hours of exercise per week away from those 112 hours, what do the remaining 108 hours per week look like for you?... If weight loss is your goal, how much of those 108 hours per week consist of movement? (Remember we’ve already accounted for your exercise sessions). Are you on your feet or sitting most of those hours? Are you moving or stationary? If healthy eating is your goal, how much of those 108 hours per week consist of you actively sourcing quality produce, cooking new things, logging your intake to show your coach? If movement is your goal, how much of those 108 hours per week consist of you stretching, rolling, practicing movements, yoga, Pilates? If a healthy mind is your goal, how much of those 108 hours per week consist of mindfulness, meditation, breathing? Am I saying you need to dedicate your life to these things in order to see progress? No. I’m saying that change requires conscious and consistent effort. It requires time. Dedication. And my new favourite word, grit.

11.01.2022 The concept of grit is a fascinating one. Angela Duckworth, in her excellent book called Grit, defines grit as a combination of passion and perseverance. Duckworth describes that society places huge amounts of emphasis on talent and luck. She believes much of the reason we place so much emphasis on talent is that we want to believe that high achievers are doing something we physically or mentally couldn’t.... For example, we want to believe that that Olympic swimmer has a natural born talent we could never possibly match. However, we don’t factor in the 20+ hours of training per week for decades that that individual has completed. Duckworth continues that talent matters - no question - but effort counts twice. She explains that it’s not the intensity you bring on one day or for one week, but the consistency you bring each and every week. I think this message resonates so much because in fitness and health, people can find intensity in short bursts. However, it’s grit - it’s the grind, that pushes you to stick with it, day after day, week after week, month after month. Changes occur when you show up on the days you don’t feel like it, not just on the days you do.

11.01.2022 If you can go through the busiest time of the year, and still focus on your health and well-being, you’ve won. - Building fundamental habits throughout the year means your health doesn’t go on the back burner just because of the time of year. - If you’re waiting until January 2020 to start prioritizing your health, my question is, why?... - If your answer is because December is busy, what month isn’t? Isn’t January busy when you go back to work and the kids go back to school? Isn’t February busy with that big work project, and April with Easter holidays planned? - If you can learn how to be busy and still prioritize your health, no matter the situation, you’re always going to be ahead. - If your answer is because there’s many social events, again, wouldn’t it be a great place to start to learn how to manage social events and still prioritize your goals and health? As opposed to simply throwing in the towel, waving the white flag and saying it’s all too hard. - If your answer is it isn’t the right time my answer is when IS the right time? After Christmas? After New Year? After Australia Day? After Easter? After June holidays? There will always be ‘stuff’ on - and there’ll never be a perfect time to start. There’ll always be an excuse. - Don’t wait to get started. Walk now. Try that recipe now. Do that thing that you’re putting off until the perfect time, now. - Learn how to manage things when life is busy, and suddenly things become automatic when life is less busy. See more

10.01.2022 The similarities between promised rapid weight loss, and promised rapid wealth gain are indisputable. What these two things also have in common, is they fail to teach the fundamental habits required to achieved long-term success. Sure, anyone can restrict their favourite foods and exercise their pants off everyday for 6 weeks. ... But what does that teach you? It teaches you that you can white-knuckle your way through a 6 week program. That you need to clear your social calendar to see results. That you can’t eat carbs/drink alcohol/eat dessert to see results. That you need to exercise your pants off to see results. Then, at week 7 day 1, what do you do? You reward yourself with pizza. Wine. A weekend blowout. You miss Mondays training session because you’re tired. Tuesday you are catching up with all your buddies you’ve excluded from your life the past 6 weeks, so the diet goes out the window. Wednesday, you have a food hangover and sleep in. Thursday, you say to yourself, I’ll start again next week. And we all know how that goes... You’ve not learnt anything in this process. You’ve not learnt to manage weight loss with social events and a reasonable lifestyle. You’ve not learnt how to sustainably add exercise into your life. You’ve not learnt HOW to eat to maintain your results. Trust me, I’m aware of how tempting rapid weight loss programs are. Who wouldn’t want to get it over and done with as quickly as possible? But unfortunately that’s not how it works. If it did, no one would be rebounding, right? Break it down. Start slowly. Make small, but very achievable, changes. Don’t rush. Don’t get impatient. Because it’s going to take way longer than you think. But the benefit of that, is the slower you go, the more likely you are to maintain it.

09.01.2022 I often get comments about how I eat the same thing almost every day in the gym. These days, I value healthy, quick, easy, accessible meals over something fancy any day; it fits into my busy working day and enables me to keep energized during some of the longer days. What works for me is having just the slightest level of preparation.... My food is primarily purchased from the fruit shop across the road. Simple and accessible; tick My food is very easy to store in the gym (salad vegetables, fruit, tuna etc). Easy; tick My food is quick to prepare, simply throw the salad stuff in a bowl, tin of tuna, and off you go. Simple; tick My food provides me with huge amounts of plants, a great source of protein, and enough volume to keep me full. Healthy; tick It’s not about me. But I’m an example of how making things simple works when it comes to eating habits. I don’t religiously meal prep, nor measure, nor obsess. Conversely, 90% of the time, I don’t find excuses to simply head to the food court or cafe and get my meals. On this continuum, I’m somewhere in the middle. Believe it or not, I find that clients who are somewhere in the middle (between primarily eating take away and religiously prepping every meal) actually get the best results. They don’t obsess, stress or make meals the focus of their day. They get a little bit organized with simple foods, put their spin on the flavors, and get on with their day. Try to find your middle ground when it comes to your meals. It’s the best place to be

07.01.2022 Weight gain during menopause - our negligence or an unfortunate reality? Many women experience weight gain during menopause, with the common belief amongst the general population that metabolism has slowed down, and therefore fat loss is harder to achieve during menopause. However, an enormous amount of research has looked into this very topic:... "Weight gain during menopause is predominately due to a reduction in spontaneous activity". PMID=28609591 "Weight gain during menopause can be effectively countered by implementing the principles of a healthy lifestyle". PMID=28721132 "Continuous and regular physical activity during mid-life may be an efficacious strategy to counteract the age-related and menopause-related changes in resting energy expenditure and to prevent weight gain and abdominal adiposity deposition". PMID=27417630 "Physical activity has an inverse relationship with weight and waist circumference independent of aging and change in menopausal status". PMID=22978257 These 4 major reviews into the area of weight gain during menopause highlight that this is a major area of concern for many menopausal women. The positive, however, is weight gain during menopause is NOT just an unfortunate reality for women. Whilst research indicates that oestrogen plays a role in the regulation of energy balance and adipose tissue metabolism, the major conclusions include the importance of regular physical activity and healthy eating practices. For example, epidemiological studies indicate that menopausal women in the Western world are one of the highest alcohol consumers of any age group, and are amongst the least physically active. Yet, regular physical activity and healthy eating practices are shown to reduce the risk of weight gain during menopause. The best advice we can offer you as you experience menopause is to aim to meet the Australian physical activity guidelines of 150 minutes of exercise per week (e.g. 5 x 30 minute exercise sessions), and consume a diet high in lean proteins and vegetables, limiting processed foods and alcohol.

07.01.2022 4 years ago I shared this message... and I still believe this so firmly. Decisions lead to outcomes. If you spend $300 on that dress, you’re going to compromise your savings goal.... If you drink 10 beers on a Saturday, you’re going to compromise that goal of running on Sunday morning. If you eat too many calories, you’re going to compromise your weight loss goals. We need to hold ourselves accountable for our decisions and our actions. Once we realize that we’re letting no-one down but ourselves, everything changes.

04.01.2022 Yesterday (Sunday), I didn’t stop. From waking, I was cleaning, did the grocery shopping, went for lunch with the family, was entertaining the kids, got home to cook dinner, prepare myself for the week, then bed. I didn’t have a moment where I wasn’t ‘on’.... Looked at my Apple Watch at the end of the day: 2,500 steps. What!? I’ve been at it all day, and only moved 2,500 steps?! Yep. Although I was always ‘doing something’, I wasn’t actually moving that much. Sitting in the car. Sitting at the restaurant table. Sitting while entertaining the kids. I was mentally and emotionally busy, but I wasn’t physically busy. Although I would absolutely have guessed before I looked at my Apple Watch that I had done 10,000 steps, judging by my energy my level at the end of the day. Today (Monday), has been a normal day. Not strenuously busy, but training clients since 5:30 this morning. I’ve been for one coffee walk. My Apple Watch thus far? 12,000 steps. What’s my point? Actual movement, versus mental and emotional movement, is a real thing. Whilst you may be mentally taxed at the end of a long day, and perceive that as therefore being caused by physical movement, the two are very different. Are you actually moving as much as you think during the day? How do you know? What data do you have? The Australian guidelines are for 10,000 steps per day. Are you hitting that 5, 6, 7 out of 7 days? Or just 1 or 2? If you’re struggling with going to gyms, time or energy, simply incorporating more movement into your day is a great way to see change without the radical overhaul.