Fast-Track Fitness in Melrose, South Australia | Sport & recreation

Fast-Track Fitness

Locality: Melrose, South Australia

Address: South road 5039 Melrose, SA, Australia

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 A bit of Monday Motivation to get your week started! This one brought to you by Fast-Track client and all-round legend Emily Molnar

20.01.2022 Chilli Con Carne for $3.60 a serve My first time trying this one but very happy with how quick and easy this one was! Ingredients; ... 1kg Turkey mince (2 x 500g packs for $11) Continental Chilli Con Carne mix (two for $4) Red kidney beans $0.80 Champignons $1.70 Half a jar of peppers $2.50 500g of basmati rice $1.65 This got me 6 meals (5 prepped and one for lunch) but you could extend this mix further if needed Start with the rice first; give it a quick rinse then put in the rice cooker with hot water (I usually fill about 1 inch higher than the rice level), cover and leave As your rice is cooking, throw your mince in a large wok on medium heat and cover Once browning and 70% cooked, add your spice mix and break up mince with a spatula, mixing the flavouring through Grab you canned ingredients, drain, then add to the mince, turning it through Portion out your serves, add your rice, and you’re done!

19.01.2022 Still one of my favourite transformations The same legends at heart, but in two different birthday suits Meet George & Jimmy, two long-time best mates and fellow Fast-Tracker’s ... They decided to swap the beers for protein shakes and set themselves the joint goal of competing in a natural bodybuilding competition, and they did just that while taking out a few titles on the way Ever had a goal that seems unrealistic? Reverse engineer it, then break it down into it’s ‘parts’ and focus on what you need to achieve one day at a time. Don’t focus on building the perfect house, focus on laying the perfect brick, and then before you know it, the perfect house will appear

18.01.2022 Monday meal prep! 36mins from start to finish, including making a coffee and washing the pans I wasn’t doing this as a race, but more so an example of how quick and easy meal prep can be when you’ve got a bit of a plan ... On this weeks menu; 1. Diced chicken breast stir fry with Asian greens and Hainanese rice 2. Basil Pesto Turkey mince Bolognese, with added tomatoes and mushrooms, with gluten-free pasta Both can be made with a low-carb alternative for those chiseling in their summer bodies now, just replace the rice with cauliflower rice, and the pasta for with black bean or edamame bean pasta (low carb, high protein) or even zucchini noodles I’ll write the methods for each in the notes section below; Enjoy!

16.01.2022 WANT TO BOOST YOUR IMMUNE SYSTEM?! Here are some of my personal tips to help you fight the Winter blues

14.01.2022 Need a new way to spice up your chicken and rice dish? Well Osama Bin Cookin’ and this Afghan inspired chicken dish was super easy and a solid 10 on the taste scale Ingredients- The Skewers... Chicken breast (400g for 2 people) 1 red capsicum 1 green capsicum (could just utilise one colour but won’t look as good for your upload ) 1/2 a white onion The Salad 1/2 red onion 2 tomatoes 1 cucumber The Rice 1 cup of long grain white basmati rice Some raisins or sultanas (approx 2 handfuls) Some Olive oil, turmeric powder, garlic, salt and pepper to flavour Step one- Cook the rice I use a rice cooker with white long grain basmati but you could speed it up and buy a steamed packet rice of basmati- both are fine! While this is cooking I prepare my salad by cutting up the tomatoes, cucumber and red onion, and topping them with salt and pepper. To be honest, I’m not huge on the red onion but it completes the look, so I ran with it Next, prepare the chicken skewers. Chop the chicken breast into nugget sized chunks, and space on a skewer inbetween chopped chunks of red & green capsicum, and white onion. Throw these on the BBQ or even in a pan on medium heat for 5mins on one side before flipping- always double check the inside to make sure it’s fully cooked before turning the heat off By now, your rice should be just about done (I normally allow 15mins, so use that as a guide as to when to start your chicken) Once the rice is cooked, throw in a large bowl and add the turmeric (a few good shakes to give it the nice yellow colour) add half a teaspoon of minced garlic, a decent drizzle of olive oil, your raisins/sultanas and salt and pepper to taste Combine it all on a plate- take your snap shot, upload to social media avenues of your choice and consider yourself a Master Chef Happy cooking folks!

12.01.2022 How to break a habit for $1.37! This quick little tip was honestly a game changer for me and allowed me to snap out of some subconscious habits within a week Whether you want to employ this strategy to help you on your way with your health and fitness goals, or even if it is just to break an old habit which you can’t just seem to drop, this ones super easy and could be the major key to shaking that subconscious action... I hope you enjoy

12.01.2022 Calculating your 'Macro's' can be a confusing process, leaving a lot of clients unsure where to start In this video, I break it down in a step by step process so you can calculate your own, along with your daily energy intake. If you need a hand working yours out, comment below and I can help

12.01.2022 H20 in under 2minutes! (Nearly) Why you need it and how much to aim for Take away’s; ... As a guide, aim for .42ml per kg of body weight How do we do that? Multiply your body weight by 0.042 and that’s your intake in litres If you’re occupation is more physical (such as a tradie), you train a lot and are a big sweater, increase this amount to suit (thirst can be a good guide) In addition- warmer weather is generally associated with a higher fluid intake too If you struggle to drink a lot of water, try these two tips; 1. Drink 250-500ml upon rising. This will help rehydrate from our fluid lost overnight (in our breathe, respiration) and gets our organs ready to rock n roll for the day ahead 2. Always have a drink bottle on you. Naturally this will cause you to sip more often throughout the day, helping you to stay hydrated Stay hydrated folks

10.01.2022 Meet Nate! A 4 time State Gymnast Champion and fellow Fast-Tracker with a heart of gold, contagious smile and unparalleled work ethic! At just 9 years of age, he has a VERY bright future ahead of him, the world is your oyster buddy!

10.01.2022 FAST-TRACK 2020 WINTER DROP I’m excited to share with you the latest threads that will keep you looking fresh in and out the gym this Winter Please register your interest below on which style you would like so I can get an accurate quote from my screen printer All will be on high quality AS colour garments and approx. $55-$60 numbers depending

10.01.2022 Not sure how to read a food label? Here are a few tips to help you make some better choices on your next food shop!

09.01.2022 DIGESTION! Here are some easy steps to implement to help you not only feel better after eating, but also to get MORE from the foods you are consuming on a daily basis- that’s a win-win Take Away’s;... - Sit don’t stand - Take your time - Breathe - CHEW CHEW - Try some lemon juice or vinegar on top to add some zest

07.01.2022 Feelin’ chilly? A sneak peek at one of the latest Winter Fast-Track designs Now you can look cool, without actually being cool ... Stay tuned

06.01.2022 THANKS FOR THE LOVE! Just a quick video to say a BIG thank you for jumping on board this page as I give it a complete re-vamp and the future plans to build a free online community to help more of you, on a daily basis

06.01.2022 Coffee! The good, the bad & the ugly (but mainly just good ) If you love a cup of delicious brown beans, this ones a must! ... Take-Away’s; The good (not that we need any more excuses to drink it!) - Tends to make us ‘human’ better - More productive, more creative, more focussed -Can make us ‘feel’ better (dopamine release) Physical performance benefits include; -Increased reaction time and alertness -Better pain tolerance -Fight fatigue -Increased strength and endurance (vs performing in a tired state) -Some studies to suggest coffee post workout can reduce soreness too (but be aware of implications with bed time and interrupting sleep patterns) - May help you burn more body fat The things you may not feel, but can potentially benefit; Reduced risk of liver cirrhosis Reduced risk of heart disease Reduced risk of Parkinson's Reduced risk of Type 2 Diabetes Lowered risk of Alzheimer’s Reduced risk of depression The bad -Increased blood pressure -Can cause anxiousness and jitters -Some people are more irritable - Increased heart rate - Sleep impact- Insomnia (Half life of caffeine around 6 hours so be aware at what time you use it) - Pesticide use- opt for high quality coffee rather than cheap alternatives Use in moderation and be smart about the time in which you consume your brew For the best in Adelaide, see D.ose coffee in Marion or Brian Moldenhauer from Bean There Drank That Coffee if based Northern

05.01.2022 Don’t get SALTY! A quick video on ‘Salt’ and why we need it. Is salt bad for me? Is one of my most frequently asked questions, so I summarise it here below to help give you guys some insight!... Take aways; - YES- we need it! Muscular strength/contractions, endurance, fluid regulation, nerve function and blood pressure - Opt for natural sources over plain table salt (more of the good guys- minerals) - Match your salt intake to your sweat output and water intake (more sweat/physical activity requires more sodium, and don’t forget your fluid intake too!) - Be aware of your processed food consumption, as these tend to be much higher in hidden sodium - Remember, moderation is the key to most things in life

02.01.2022 How to calculate your Macro's part 2! I have typed up a brief one page document to help you follow and understands the steps taken once you have your TDEE (total daily energy expenditure) Feel free to use this as your reference sheet to calculate your own!

01.01.2022 Are you seated a lot throughout your day, or just want to ‘burn’ a bit more energy on a daily basis? Here’s a couple of simple tips to help get you moving more without too much effort Happy Friday folks

01.01.2022 Not getting results from High Intensity Interval Training? This could be why Take Away’s; True HIIT training is hard, but it works! ... - Make sure you are properly warmed up,and go ALL OUT during your sprint sets (I know it doesn’t seem realistic to say a Lion is chasing you , but that’s the kind of intensity we need for it to be MAXIMALLY effective) - A good start point is an all out sprint of 20 secs, followed by 40 secs recovery (If you’re ready to go sooner than this, chances are you didn’t really go all in and may still have had some in the tank ) - If done properly, 10 minutes of this (10 all out intervals) can certainly be enough to stimulate a fat burning response and spark your metabolic rate for the rest of the day - Choose an exercise that YOUR body can safely do for a max effort sprint (for example, a treadmill can soon become a DEAD-mill if you aren’t a confident runner, so maybe try a seated cycle machine, or a rower instead) And have fun with it! Variety is the essence of life so try some different machines or movements and see what you enjoy best, ohhh and most of all- good luck It might be hard but it sure is worth it! You’ll get a huge endorphin rush after completing a solid HIIT session so be prepared to be giving out random Hi-5s for the rest of your day