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ExpressFit

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20.01.2022 It's our LOW INTENSITY day. Rejuvenating, priming you for recovery and a supercharged mental and physical start to the week. You leave stimulated for the day, balanced and mobile. It's one of the key days to the rapid adaptation you'll experience with this program. Do not skip it Semi Private Group Session $20 Message SweatAngels for your ZOOM link or join the BAND:... https://band.us/n/aaaa37k9W1M5X

19.01.2022 Heart Rate Variability is the R-R rhythm of your heart. While you might think that a regular rhythm is ideal, a variability in that space is in fact what we are after. We use an approach in our programming that determines: 1. When you are capable of another workout and calculate the correct volume and intensity... 2. Which physical qualities should be developed to produce the greatest training effect today (strength, coordination & skill, speed & power, endurance) 3. How your training can be optimised to achieve the best results in the shortest period of time with the least amount of physiological cost All based on the daily measurement of your R-R rhythm WHY WE USE HRV: The main challenge facing coaches aiming to achieve a healthy fitness for their clients is managing the process in a way that produces maximum results while avoiding negative effects We all know mismanagement often combined with lack of knowledge or experience can lead to: overtraining injury reduced results On the other hand, correct and effective management allows you to reach maximal results in minimal time while avoiding injury maintaining good health prolonging ability to be active for many years (and prolonging careers in the case of athletes) Your @expressfit_au program from beginner to advanced has been written and tested by coaches with over 17 years experience, working with both general public clients and elite athletes. It works for them and we guarantee it will work for you #health #cardiovascularhealth #heartratevariability #heartratetraining #restingheartrate @ Springwood, New South Wales

19.01.2022 Want to live longer? A 2018 study titled, "Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing" showed just how important aerobic fitness is. What was unique about this study is that they followed over 122,000 people and they used actual exercise treadmill testing to evaluate aerobic fitness. ... The results were clear. There was no upper limit to the benefits of aerobic fitness. Those with "extreme cardiorespiratory fitness" had the lowest risk of all-cause death. In recent years, a lot of people have tried to say that too much aerobic training is overrated or even detrimental. They've pointed to a very small handful of papers done on a limited number of extreme ultra endurance athletes as proof. Don't believe the hype. Aerobic conditioning is an incredibly important weapon in the fight against aging and disease. The study showed that having a very low level of aerobic fitness was associated with the same level of risk as smoking or having diabetes. If you want to live longer (and be healthier along the way), then put in the work and build the aerobic system. Conditioning doesn't just win games, it saves lives. . . . #conditioning #aerobicfitness @ Glenbrook, New South Wales See more

17.01.2022 10 years of working in sport has taught us how to marry quantity with quality When designing ExpressFit we carefully mixed the personal side of coaching with data in order to breathe colour into facts that are often black and white Its taken us a long time to get this recipe right. But right it is. We know the difference between qualitative insights and quantitative statistics and how each can make the other more powerful... You as our clients - get the benefit of both mixed in absolutely perfectly proportioned sessions You do nothing more or less than you need to do to improve your parameters of health All you need to do is book in and turn up. Doggos welcome. #health #cardiovascularhealth #heartratevariability #heartratetraining #outdoors #outdoorexercise #exerciseasmedicine #exercisetherapy #restingheartrate #fitness #teamwork #fitnessmotivation @ Glenmore Park, New South Wales

16.01.2022 In its simplest form, a KPI, or Key Performance Indicator, is a nothing more than a measure of how well something is performing. People use different KPIs in business all the time to try to filter out unnecessary information and get down to what really matters. In other words, the few numbers that are the most important to understand if you want to make the right decisions. This is what makes the worlds richest investor Warren Buffett an absolute genius. He doesnt need a c...omputer or endless spreadsheets of numbers to evaluate a company. Using nothing more than the information he reads in newspapers and company reports the same information literally everyone else in the world has access tohes able to make better investment decisions. He can do this because he knows exactly what to look for. And so do we The 3 KPIs of Conditioning: If your goal is to invest your time to improve your conditioning, theres a lot you can learn from Warren Buffett. Instead of training as hard as you can and hoping for the best, you have to know know what the key performance indicators (KPIs) of conditioning are and how to use them. This is the only way to evaluate whether or not your program is working and make the most informed decisions possible. So, let us introduce you to the three most important conditioning KPIs before delving deeper in our next post 1. Resting HR 2. Heart rate variability 3. 60s heart rate recovery At @expressfit_au we support you by determining the heart rate you need to work at *today* for optimal results. We improve every KPI of health your doctor wants. You see it. You feel it. Life. Be in it #exerciseasmedicine #exercisemotivation #heartratetraining #heartratevariability #cardiovascularhealth #bluemountains #trainwithmorpheus #HRV #recovery #restingheartrate #performance #health @ Glenbrook, New South Wales

15.01.2022 Living a recovery-driven lifestyle means that each day, you connect all the dots and focus on the fitness process and being healthy. Instead of feeling like you have to sweat it out at the gym after a long, frustrating day at work, you realize that youre better off targeting recovery rather than crushing yourself with high intensity. After a couple nights of poor sleep, you decide to increase calories the next day rather than cutting them back even more, in order to keep bur...ning fat. You take the elevator instead of the stairs because youd rather spend your precious energy on your workout than aimlessly racking up steps. What it all comes down to is ensuring that your lifestyle and daily habits are in line with how your body is designed to work. When you build each day around moving, eating, training, sleep and relaxing, you accelerate recovery rather than just fatigue. This is the real key to connecting all the dots of life in a way that will improve both your fitness and your health, so you can finally reach your goals. At @expressfit_au we support you by determining the heart rate you need to work at *today* for optimal results. We increase every parameter of health your doctor wants. You see it. You feel it. Life. Be in it #expressfit #pillarsoffitness #VO2 #lactatethreshold #restingheartrate #rHR #HRV #heartratevariability #trainwithmorpheus @morpheus_aus @ Glenbrook, New South Wales

13.01.2022 One of the reasons we use Morpheus HRV technology is to help both of us determine your ability TODAY Are you exhausted? Unmotivated or unwell? If youre unwell, the data tells the tale with a low HRV score, a higher than usual resting heart rate - if you are merely feeling unmotivated, your data also tells us that tale ... . . Why do we feel listless when we are recovering from an illness? The answer is, that low-grade chronic inflammation interferes with the dopaminergic signaling system in the brain - the signal that motivates us to do things. This as reported in a new paper published in the journal Trends in Cognitive Sciences. The research carried out explains the links between reduced release of dopamine in the brain, the motivation to do things, and the presence of an inflammatory reaction in the body It also presents the possibility that this is part of the bodys effort to optimise its energy expenditure during inflammatory episodes The theory is that the body needs more energy to heal a wound or overcome an infection, both of which are associated with low-grade inflammation To make sure that energy is available, the brain reduces our natural drive to do tasks which could drain away the energy needed for healing This is essentially a recalibration of the specialised reward neurons in the motivation center of the brain, so that ordinary tasks no longer feel like theyre worth doing. @ Glenbrook, New South Wales

12.01.2022 What happened next? We decided we would reproduce it for the public When we started scouting around for locations to implement our unique fitness training, we realised that our home town was the perfect place. Why? In 2015 Blue Mountains and Penrith were named as one of the worst performing regions in the fattest and fittest Heart Foundation country wide analysis... For too long people had been led to believe that 10000 steps a day or going for a jog or alternatively - leaving themselves breathless, blistered and panting every single session was what it took to be medically, measurably fit We wanted to hang out with a crew who hungered for fitness that allowed them to bushwalk, travel, get out on the weekends, build a lifetime of memories and just truly enjoy every single day. We wanted them to help us deliver a new statistic to the Heart Foundation that said we heard, we listened, we implemented. We improved . Kelly Beahan-Smith and team Amy Hawkins, Carly Sanford, Sam Tait and Brodie Crawford are co-founders of ExpressFit Australia Kelly Id written a plan around developing fitness because that was something I did well working with elite national and international athletes and teams. But I was wondering if I wanted to run around the same track twice. Then I met my co-directors who had a different vision, a better vision and they made it clear that its not about you, its about the Blue Mountains and the Plains Something needed to be done. Something backed by science, technology and evidence based practice without the current high intensity fitness craze that leaves us feeling like weve done enough to improve our fitness when in truth, its often the reverse We were unsure how people would respond to the distinct lack of no pain no gain and go hard or go home philosophy but so far 50 people from Lawson to Glenmore Park have extolled the benefits and delight in the ExpressFit safe haven where they learn, try and sometimes fail while still achieving the ultimate goal of life changing fitness - with the data to prove it #health #cardiovascularhealth #hrv #heartratetraining #restingheartrate #bluemountains #penrith #glenmorepark #fitness #penrithpress #bluemountainsgazette Glenbrook, New South Wales

11.01.2022 Genes or Environment? . Genes load the gun, and environment pulls the trigger. George Bray In fact, our genes only account for 30% of how long and how well you live. After our late teens, 70% of ageing and living well is based **on our own choices ... . **this research statistic applies to both men and women #menshealth #womenshealth #health #cardiovascularhealth #heartratevariability #heartratetraining #restingheartrate #recovery #fitness #workcapacity #ability #growth #progress #growthmindset #research @ Glenmore Park, New South Wales

09.01.2022 BEGINNER PHASE ONE: Lasts for: 8 official weeks. You start at the beginning or any week from 1-8 depending on the results of your survey. At the end you can graduate to Intermediate or you can redo beginners. We dont push you based on ego. We coach you based on results. Your first phase of fitness is like the countdown you give to someone about to jump off a diving board. Its not meant to be a dramatic plunge to the bottom... Rather - its the beginning of a cycle. Without this adjustment period, the full cycle of increased work capacity, ability to recover and the data that proves it all cant be as effective or successful Bypassing Phase One is like showing up for a test without studying. Its a mistake many make unknowingly - putting your body in the hot seat and forcing it to perform under pressure with no preparation phase You cant operate with confidence in situations like that. Nor can you continually and consistently recover OR improve When it comes time to test your performance, it will either be with hesitance or result in disappointment that all the pain hasnt handed you much gain In order to achieve that healthy A+ then the beginning of your journey needs to be especially kind. You cant give your body too much to handle right away or put yourself in a position where you are giving your heart and nervous system too much to adapt to and recover from At @expressfit we progress you based on your daily fitness metric. We analyse your personal data and your session is completed to give you the BEST POSSIBLE RESULT for that day. You dont go all out on days where you need to preserve energy for recovery and regeneration. Again, when your HRV is low, your skill set and ability to learn new skills as well as ability to adapt to new movement patterns is diminished. Every workout you do with us generates results Life. Be in it . #beginner #health #cardiovascularhealth #heartratevariability #heartratetraining #restingheartrate #recovery #butfirstfitness #nourish #adapt #progress @ Glenmore Park, New South Wales

05.01.2022 Program Snapshot: S1 W1 The conditioning assessment starts with a quick evaluation of your breathing patterns and your general mobility. What does breathing and mobility have to do with conditioning?... A lot, actually. What most people dont realize is that inefficient breathing patterns will inevitably lead to reduced mobility, increased energy expenditure and even slower recovery. Many peoples conditioning problems start with inefficient breathing patterns and a lack of effective mobility. Because they dont incorporate these two areas into the conditioning assessment, they often miss this hugely important connection. This is why its important to start the conditioning assessment with two specific tests: 1. Infrasternal angle test 2. Hip adduction test For the Hip Adduction test, start by laying on your side with knees bent in a 90/90 position. Extend the top leg until its in line with your body and see how far you can adduct the hip (drop your knee down towards the table. Movement is an important part of your conditioning assessment To pass the test, your knee should be able to make it all the way to the table. If it cant, its likely connected to inefficient breathing patterns. To put it another way - to allow mobility, the body needs stability. Inefficient breathing does not provide stability so the body shuts down range of motion to protect you. This is something that youll definitely need to fix if you want to improve your physical conditioning + cardiovascular health #exercisemotivation #exerciseasmedicine #cardiovascularhealth #heartratevariability #heartratetraining #restingheartrate #health @ Glenbrook, New South Wales

05.01.2022 KPI#3: 60s Heart Rate Recovery When I first started training combat athletes back in 2004, I have to admit that I was pretty clueless about conditioning. I had worked mostly with football players before that and barely knew what MMA was at the time. It didnt take long to realize that having a fighter run 16 x 100m sprints (the conditioning test we used) was a waste of time. Fighter athletes dont run up and down a field and football players dont get punched in the face,... so why should they use the same conditioning test? Because MMA is such a unique sport that can last anywhere from a few seconds up to 25 minutes, I had to figure something out. Over time, I found that looking at how quickly a fighters heart rate would drop in between rounds (60s heart rate recovery), was one of the best gauges of their conditioning. Conditioning as a small piece of the performance: Research with high level cyclists that were put through a 4-week high intensity training program also supports the value of using heart rate recovery as a KPI. In the study, cyclists that saw their heart rate recovery increase over the 4 weeks had better performance (measured by a 40km time trial) compared to those that didnt (Lamberts 2010) Measuring heart rate recovery as a performance indicator: When youre doing any type of interval conditioning, you should be looking for how fast your heart rate drops within the first 60 seconds of the rest period. If youre not resting a full 60 seconds, research has also shown the drop in even the first 10- and 30 seconds is also a powerful marker of aerobic fitness and conditioning as well (Watson 2017). If youre using Morpheus during your workouts like we do @expressfit_au, you can see your heart rate recovery clearly by looking at the the shift from the red zone down to the blue in between intervals. As your conditioning improves, you should see this happen faster and youll spend more time in the blue as you recover. When this happens, you should also see that you can do more intervals in a row without your heart rate recovery slowing Coach Joel Jamieson @ Glenbrook, New South Wales

03.01.2022 The benefits of high heart rate variability: Having a high HRV means your body efficiently changes your heart rate depending on your activity. Your heart is supposed to be able to switch gears from resting to activity rapidly.... As an example, your heart might be steady at 60 bpm when you watch TV. Then at other times - you need that fight or flight response and for your heart rate to climb. At ExpressFit we place focus on work capacity. We want you to be able to do a large quantity of work while keeping your heart rate below your lactate threshold. Then when you tip your heart rate into overload youll be able to recover quickly HRV is a very good measure of the efficiency and performance of your cardiovascular system. A high HRV means your heart is performing like a TESLA . Recent research also suggests that people with a higher HRV are healthier and live longer with less risk of disease A lower HRV is associated with heart attacks, strokes, and diabetes. Poorer decision making skills as well as slower reaction time both mentally and physically Heart rate variability may also be a marker of how well your body can handle stress. With a higher HRV, you can perform well under duress. A low HRV, and it will be difficult to bounce back after a stressful situation. What changes your heart rate variability? As you age, your HRV will naturally decline although we have 50 year old clients with HRV between 80-90. Disruptions like an acute infection, can affect HRV. Chronic stress, high blood pressure, and high cholesterol can also impair functioning of this system, leading to problems with heart rate and blood pressureand ultimately HRV. Sick hearts have the same heart rate all the time, whether they're scared, running, or resting. Increasing HRV is not about working as hard as you can all of the time. Thats called overload and it can decrease your HRV and overall health statistics rather than improve #health #cardiovascularhealth #heartratevariability #heartratetraining #restingheartrate #exerciseasmedicine #exercisetherapy #exercisemotivation @ Glenbrook, New South Wales

03.01.2022 Right? Or right? Yes? Or yes?

02.01.2022 Whenever someone talks about why theyre training or following a particular diet, the discussion inevitably revolves around a particular goal they want to achieve. Maybe they want to drop some extra fat, maybe they want to get bigger and stronger, or perhaps theyre trying to make the team, or just prolong their career and stay at the top of their game. Regardless of what it may be, Ive come to see that there are really only two big reasons why most people ultimately fail to... reach their goal. First and most importantly, they are starting with the wrong mindset, the intensity-driven mindset, that Ive thoroughly covered via the links you can find in our bio. Secondly, people are often unable to put together the pieces of the fitness puzzle so that they all work in unison to drive progress. This is because whats missing is the understanding that literally everything in your daily life comes down to energy. How much you move, how hard you train, what foods you eat (or dont eat), how much you sleep every aspect of our daily lives is connected to energy. The only way to truly reach your fitness goals to embrace this concept and build your daily habits, your personal routine, your training program and your nutrition around living a recovery-driven lifestyle. #expressfit #pillarsoffitness #VO2 #lactatethreshold #restingheartrate #rHR #HRV #heartratevariability #trainwithmorpheus @morpheus_aus @ Glenbrook, New South Wales

01.01.2022 Our Level 3 zoom sesh could also be called Day 3. It is done at an intensity similar to a run, row, mountain bike or moderately hard conditioning circuit. We do Level 3 on a Monday because it gives you Saturday to walk/hike, stretch and Sunday to do some yoga, pilates, bike or a light run to put your nervous system in the perfect zone for this workout. You will walk away feeling stimulated and fresh, giving your body the best opportunity to recover and adapt for High Intensity Day 4 on Wednesday when we work at 80-100% of your individually calculated heart rate zones