F.L.A.W.L.E.S.S. Personal Training in Frankston, Victoria | Fitness trainer

F.L.A.W.L.E.S.S. Personal Training

Locality: Frankston, Victoria

Phone: +61 423 332 848

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• Sport & recreation
• Gym/Physical fitness centre
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25.01.2022 We all know that it is not easy to always buy your fresh produce from organic sellers and we don't all have the room, time or ability to grow fruit and vegetables from home. So the next best way to remove chemicals and pesticides, is to wash it. Have a read of this easy way to get your fruit and veg safe and ready to eat !!

25.01.2022 Do you take Vitamin D ?? Are you taking enough Vitamin D for your body ?? Most people think they can get enough Vitamin D from the sun alone, but unfortunately these people are very misguided.... Yes exposure to the sun will increase your Vitamin D levels, but not by as much as you would think. Vitamin D is one of the most, if not the most important vitamin you should be getting enough of. This is as its a major contributor to the prevention of health conditions such as osteoporosis, diseases and most cancers. Yes thats right, I said most cancers !!! "Activated vitamin D is one of the most potent inhibitors of cancer cell growth," says Michael F. Holick, PhD, MD The RDA for Vit D is 600IU, which unfortunately for most just isn't enough. Health professionals generally recommended 1,000IU to those who have 'low' (most likely deficient) Vitamin D levels from their blood work. This is a good start but unfortunately due to lack of re-testing and sometimes knowledge from health care professionals, these people will never reach optimal levels. Decreasing the chance of them reaching the potential health benefits associated with Vitamin D. More info on Vitamin D will be up soon :)

24.01.2022 Do you perform CARDIO to BURN FAT ?? If so, after reading this you might be more inclinded to pick up some weights from now on instead of opting for your beloved treadmill. ... 'The only thing cardio promotes is the ability to run for a really long time' 'People with more muscle burn more energy at rest, and require less exercise to maintain their physique'

24.01.2022 So how do you know if your Vitamin D levels are of an optimal level to be reaping the health benefits associated with it ? Firstly you need to get blood work done, specifically 25(OD)H, which is the fancy name for Vitamin D. You will find majority of health care professionals will test for this anyway. Getting blood work done is the ONLY WAY to take the guess work out of how much Vitamin D you have and how much more you need. ... Supplementing with Vitamin D can be useless if youre not getting enough, but then can be quite unsafe if youre taking too much. Testing and retesting every 6 to 8 weeks is the only way to make sure youre staying safe and not wasting your time. Now for the tricky situation we get with Vitamin D the Recommended Levels !! My last blood work from the doctors had these recommended values: Deficient - under 50nmol/l Severe Deficiency - under 20nmol/l So Optimal was considered as 51nmol/l and above Now on the other hand the Vitamin D Council recommends these values: Deficient - under 75nmol/l Optimal - between 100 and 200nmol/l As you can see the values from the Vitamin D Council are considerably higher than the blood work recommendations. This is because the values on your blood work aren't high enough to reap the health benefits associated with optimal Vitamin D levels. If you want to stay average or mediocre by all means aim for 51nmol/l and be satisfied. If you want optimal results then I would strongly consider the higher values recommended by the Vitamin D Council.

23.01.2022 The CLEAN and POWER CLEAN First off these two exercises are AWESOME !! They are both Olympic Lifts and can add many benefits to your training program.... #1 FULL BODY EXERCISE These are complex movements that improve whole body coordination and motor control. They use multiple joints and muscle groups all moving in a coordinated manner under load allowing for improved strength and power. #2 IMPROVES ATHLETIC PERFORMANCE Having a strong posterior chain allows for improved strength and explosive power. If your sport involves sprinting, jumping, throwing, hitting or lifting then this is a must. Lucky for you the Clean and Power Clean will provide this. #3 TRUE INDICATOR OF STRENGTH AND POWER LEVELS Being full body exercises they incorporate more elements than the standard tests of strength being Bench Press, Squat and Deadlift. Unlike those three, the Clean and Power Clean use more than one movement, one muscle group and have whole body coordination, making it in my opinion the best test for strength and power. ** Please seek proper instruction on the correct way to perform these as they can be very dangerous if your not careful **

21.01.2022 Every company works off profit and loss. If it's making a worthwhile profit the company will keep its doors open. The only way to stop unwanted companies is to stop purchasing their product, which in turn will decrease sales, resulting in a loss. Point of the story, if you, your family or your community don't welcome certain products or companys, the best thing you can all do is stop buying what they are selling.... This is the beauty of buying power.

20.01.2022 Continuing on from my previous posts on NSAIDs about the negative impacts and detrimental risks they can have on your body. So, because taking NSAIDs are bad for me in so many different ways, how else am I suppose to reduce inflammation ?? First off, you need to make sure your diet doesn't consist of pro-inflammatory foods such as sugar, processed foods, trans fats, gluten or a high omega 6 to omega 3 ratio, just to name a few.... Focus on cutting those pro-inflammatory foods out and make sure you get enough whole 'real' foods in that include loads of good fats (omega 3) including fish, avocados, nuts, olive oil etc. Changing your diet is a good start, but you can also increase the effects by adding spices such as Turmeric, Ginger, Garlic, Cayenne Pepper and Black Pepper to your food as often as you can. Stay tuned as I will be giving you a rundown on what supplements you can take to swap those NSAIDs out for natural ingredient supplements :)

18.01.2022 <<<<<< Don't Miss Out Any Longer >>>>>> Get started with this awesome opportunity to get fit and healthy while learning the most effective ways to do so !! Don't wait any longer.... ... Book your spot now :) See more

16.01.2022 YOU HAVE TO EARN THE RIGHT TO RUN FAST For all you athletes out there getting ready to start preseason, and trying to get a few extra sessions in beforehand please understand and be aware, you have to earn the right to run fast. The start of any running program should include a loading phase where you are essentially increasing your bodies durability (ie. muscles, tendons, ligaments) to withstand the rigors of preseason and limit your chances of injury.... Times are starting to shift from the old days where preseason running consisted of 5-10km runs around the streets or 400m runs until everyone threw up. These days the research behind improving aerobic power and capacity through shorter distance, high intensity running is growing each and every year. So is aerobic training / long slow distance training the best way to prepare your body for the season ahead... No. Does aerobic training / long slow distance training have its place in a well structured running program... Yes. Aerobic training / LSD training are necessary to increase your bodies durability, so when you are asked to run at near maximal intensities your body can withstand the stress being placed on it. If this initial and very crucial phase of programming is skipped or brushed over because, 'it doesn't matter', you open yourself up to unwanted injuries.

15.01.2022 WANT TO INCREASE YOUR TESTOSTERONE LEVELS ? Then Limit Your Exposure to this One Chemical. Phthalates are a chemical that you are surrounded with each and every day and most of us dont even know what it is. ... Phthalates are used to make plastics soft, so it can be found in some water bottles, plastic containers, plastic wrap and even your childrens toys !! Another reason companies use Phthalates is to make products smell nice. They can hold in an aroma until forced out into the air releasing the scent so you can smell it. Meaning its in numerous things such as shampoo, conditioner, soap, perfume, hair spray, air fresheners, deodorant, new car smell etc. As you can see we are exposed to this chemical each and every day without even knowing. Now an increased expose to Phthalates is linked to a decrease in both male and female testosterone levels. As you are most likely aware, testosterone is a key hormone needed to build muscle. Up to 95% of us have detectable levels of phthalates in our urine, meaning the majority of us wont be able to reach our full potential while we are continuously exposed to this harmful chemical.

15.01.2022 Worst Marketer of the Decade goes to McDonald's !! Who would have thought that eventually people would clue onto the fact that marketing junk food to innocent children isn't a good thing

15.01.2022 I like it !! Let me know your thoughts below :) Check out our website www.flawlesspersonaltraining.com.au and see how we can help you achieve your goals this spring

14.01.2022 Starting TODAY we now offer ONLINE PERSONAL TRAINING !! This is something that we have been working towards bringing to you for months, so we are extremely excited to be finally releasing it. As a special introductory offer you can receive 20% off each package. This price won't last forever so click on the link below to get started today !!

14.01.2022 Something to think about :)

13.01.2022 Perfectly said...

12.01.2022 If it is not safe for employees to breathe in the chemicals that our 'fresh produce' is ruitinely coated in, how can it be safe for us to be consuming them. Although you may think your eating healthy foods there are layers of chemicals that are hidden in the fruit and veg bought at your local supermarket. The effects that these chemicals have on your body can highly impact your health. The best ways to stop these chemicals from entering your body are to grow fresh at home, buy from organic sellers or to wash produce in order to help remove pesticides. Watch out for our next post to read the best way to wash your fruit and veg!!

11.01.2022 BEST 3 WAYS TO DROP BODY FAT #1 Sleep Sleep is an often forgotten piece to the puzzle when trying to reduce body fat. Not getting enough sleep will increase your bodies cortisol and inflammation levels, both of which are huge roadblocks in dropping that unwanted fat. Not allowing your body to recover, impairing your bodies glucose control and reducing protein synthesis are a few more reasons you should get to bed little earlier tonight.... Aim for 8-9 hrs of uninterrupted, restful sleep each night #2 Protein, Fats and Veggies All 3 foods groups are key to dropping body fat in their own special way. Make sure you are getting these at every meal. - Eating quality complete animal proteins will reduce hunger, resulting in you making smarter food choices throughout the day. It will also improve your bodies ability to manage blood sugar, boost metabolism and preserve muscle mass. - Getting enough quality fats high in omega 3 will help reduce inflammation, improve insulin sensitivity and also make you feel fuller for longer. - A high veggie intake is key to becoming healthier and leaner. They are packed with vitamins and minerals necessary for your body's daily functions. They contain antioxidants which reduce inflammation, they help your body detox and they are full of fiber. Aim to get a quality source of protein, fats and veggies at each and every meal #3 Hill Sprints (Intervals) One of the best 'bang for you buck' types of training to do which will help you drop body fat is hill sprints. They improve your metabolism, improve insulin sensitivity and reduce chronic inflammation. They will push you both physically and mentally but for the short workout time are definitely worth it. Try 50-100m hill sprints at 100% effort with 90-120sec rest. Perform one set of 6-8 and increase when necessary. ** Only perform after a through warm up and take into account your training level and experience when it comes to sprints run accordingly **

10.01.2022 The weekend is here... Make the most of it and most of all enjoy :) Something to keep in the back of your mind.... don't let yourself on Monday regret some of the choices you made over the weekend. I'm not saying don't have a good time but be smart... set yourself limits if your going to drink, if your going to have a naughty meal, make sure it's planned and you don't splurge tooo much .... Check out www.flawlesspersonaltraining.com.au to see how we can help you achieve your goals this spring

10.01.2022 Obstacles are a thing of life.... especially if you were to unfortunately get an injury. If you are ever faced with a situation like this there are 2 ways you can go... 1) Lose motivation, find excuses not to exercise and drop off from your training goals... 2) Stay positive, do exercises that won't impede your injury and keep pushing towards your goals even if your are limited in what you can normally do. If you injure your shoulder or knee there is still half your body you can work with. Get a training plan that works in with your injury and still lets you get the most out of what you can work with.

09.01.2022 Following on from my last post about the risks of taking NSAIDs, take a look at this very scary infograph . Although this is based on Americans it can still give us a massive insight into the damaging effects these so called "non harmful" drugs can cause !!

08.01.2022 Okay so we have touched on why Non Steroidal Anti Inflammatory Drugs (NSAIDS) are bad for you and your health. We have also touched on how the food you eat can improve your bodies inflammatory response. Now we will touch on how taking natural supplements have the same effect as NSAIDS without those nasty side effects !! These are the top supplements you can take for inflammation.... ** I only recommend supplements I use myself ** High Quality Fish Oil. "Research has shown that the omega-3 polyunsaturated fatty acids are some of the most effective natural anti-inflammatory agents available." Curcumin (Tumeric) "Curcumin has long been used in both Ayurvedic and Chinese medicines as an anti-inflammatory agent and several clinical trials have demonstrated curcumins antioxidant and anti-inflammatory effects." Boswellia Serrate Resin "Boswellia resin possesses anti-inflammatory and anti-arthritic properties.Clinically, the substance is used in the treatment of degenerative and inflammatory joint disorders" "A combination of Boswellia and curcumin showed superior efficacy and tolerability compared with non steroidal anti inflam drug, Diclofenac, for treating active osteoarthritis" My Recommendations: High Concentration Fish Oil http://main.poliquinstore.com//fish-/high-conc-epa-dha-liq Quality Fish Oil if on a Budget http://main.poliquinstore.com//fish-oi/opti-efa-liquid-2-0 Combination of both Curcumin and Boswellia http://main.poliquinstore.com//inflammation-joint-su/cl-ox

08.01.2022 Bring Fat Back !!! People still believe the misconception that fat is bad for your health and will hinder your fat loss endeavours. These people tend to opt for the 'low fat' versions of food, thinking it's better for them, unaware that the company has replaced the fat with, is sugar !!

08.01.2022 SPRING IS HERE On the 14th of this month we are starting our outdoor Bootcamps just in time to get your bodies ready for that summer sun. So get down to our Bootcamps to have some fun, enjoy the fresh air and work your body. We guarantee they will get you feeling good physically and mentally. Click the link to see what times best suit you and secure your spot today by contacting 042 333 2848.... If Bootcamps aren't your thing, check out our website www.flawlesspersonaltraining.com.au to see the other great options we have on offer

07.01.2022 This is very true !! Why do people disregard the harm they are placing on themselves and their children, and just pass it off as 'normal' ??

07.01.2022 If you are serious about changing the way you look... LEARN TO LOVE THAT LIFTING FEELING !! Increasing your lean muscle mass and getting toned will not only make you look awesome but it will also: Increase Your Metabolic Rate (burn more fat everyday)... Decrease Your Risk of Diabetes (improve insulin health) Decrease Blood Pressure (improve heart health) And Many, Many More Benefits See more

07.01.2022 || MOTIVATIONAL MONDAYS || Start your Monday off the right way ** (even if you have today off, make the most out of it... only 8 more Mondays till the end of the year !!) **

07.01.2022 Have you ever taken Anti Inflammatorys before ?? (Anti Inflams aka Non Steroidal Anti-Inflammatory Drugs) Here are things the chemist, doctor, physio etc doesn't tell you about them....... In 1999 The New England Journal of Medicine published a report that showed deaths PER YEAR from NSAIDs are 16,500 - just from the gastrointestinal side effects. In the first three months of 2008 it was reported that there were over 2,700 deaths from NSAIDs. If you take NSAIDs and want to build muscle, drop body fat, recover from injury in the long term and perform better overall, you need to read this article and find out why it is stopping you reaching your goals and putting your body at massive risk !!

06.01.2022 So why would a friend steer you clear of margarine... Here are some of the main reasons It's made in a factory and is HIGHLY processed It's main ingredient is Vegetable Oil which is high in Omega 6 fats It decreases your immune response... It can be high in trans fats It lowers the quality of breast milk Contrary to popular it DOESN'T reduce cholesterol and heart disease as much as people say, it might even increase them Think twice before buying margarine

05.01.2022 Start the weekend with a laugh

05.01.2022 Food for thought .... People are starting to understand the importance of buying organic foods, to help reduce their exposure to harmful chemicals. Thanks to this family we have a small sample that gives us a good insight to how our bodies can start to remove these harmful chemicals in as little as two weeks.... I know buying organic is more expensive and sometimes a pain (not being stocked in your regular supermarket) but even small changes, such as purchasing organic eggs or butter is still a better option that will slightly reduce the amount of chemicals your body has in it.

04.01.2022 If your still in the fence about converting to a higher protein breakfast and ditching your beloved cereal, then this is for you !! Have a read and let me know what you think :)

04.01.2022 Now I have a reading for my Vitamin D levels, what do I do now ? Like I have said unfortunately we just cant get enough Vitamin D from the sun. To increase your levels, eat whole foods with Vitamin D naturally in them such as, fatty fish, eggs and even some mushrooms. * Something to look out for is food that has been fortified to include Vitamin D. This can be anything from juice to cereal. This type of Vitamin D isnt ideal as it is a synthetic form that can be harmful to... your body. Once you have increased your consumption of these foods to improve your Vitamin D levels, you will want to start thinking about supplementing accordingly. ** Everyone is different; you will absorb it at different rate to the person next to you; your body will distribute it differently to theirs; no two people are the same. Always consult with a professional before starting a supplement plan. The only Vitamin D supplements I use with clients are from the Poliquin range as they are of the highest quality. There are 3 different protocols I have used with clients before - Supplementing your target amount per day i.e. 2,000 to 5,000 IU - Supplementing 2 bolus doses per week i.e. 15,000 IU - Supplementing 1 bolus dose per week i.e. 40,000 IU Each protocol has its advantages depending on different factors, including your blood work levels to your lifestyle choices and demands. Hopefully you now feel more informed on the positive and negative effects associated with your Vitamin D levels and will take the appropriate steps to get your levels under control. https://main.poliquinstore.com/

01.01.2022 DON'T BE ONE OF THESE PEOPLE !! These days people are persuaded by companies such as Jenny Craig and Weight Watchers, and our misguided by our healthcare system to believing that as long as you hit your daily calorie requirements you will loose weight. This is based on the premise that you need to eat less than you will burn off. Unfortunately this doesn't take into account that by not fuelling your body with enough quality nutrients it will send your body into a catabolic st...ate, where your body will use hard earned muscle for fuel. People who use these systems generally aren't 100% committed to changing their nutrition habits and body image, as this allows you to eat whatever you want, good or bad, as long as it hits your daily requirement. Don't be sucked into this type of eating as it will not deliver long term results and it will not teach you sound nutrition methods you deserve.

01.01.2022 'LIKE' if you to are guilty Find out how I can help you achieve your health and fitness goal www.flawlesspersonaltraining.com.au