FutureShock Fitness in Quakers Hill, New South Wales, Australia | Health & wellness website

FutureShock Fitness

Locality: Quakers Hill, New South Wales, Australia

Phone: +46 46 892 00 33

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• Medical and health
• Alternative & holistic health service
• Fitness trainer
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• Nutritionist

22.01.2022 IMPROVE YOUR ACCELERATION DURING LOCKDOWN During this lockdown, I want to help some athletes during this time. Today I will show you some drills that you can use to help with acceleration speed and technique! ... 1. Wall Knee Drives: Lean your body angled at 45 degrees at the wall with one leg up with the foot dorsiflexed. Drive up with other leg, keeping your foot dorsiflexed throughout the movement. Aim for quick 3 step rushes for 12 reps and 3 sets. 2. Mountain Climber Sprints: Simple stuff. Into the mountain climber position but for this you want to mimic a sprinters position, so on your fingers instead of your palms resting down. 20s on 10 off sprint for 4 sets. 3. Jump Back Sprint: For this you are focusing on one thing. Exploding off both feet at the same time. Standing flat footed, jump back and explode into a 10m Sprint. 5 rounds with 30s rest. Try adding some of these to your conditioning training to help you improve your acceleration speed on the field/court!

21.01.2022 FOOD FOR THOUGHT: WATERMELON In this series I’ll be going over certain food items that have a lot of benefits when included in your diet! Today I will be discussing the benefits of Watermelon Watermelon is a sweet fruit that is quite refreshing and low in calories. They can be enjoyed fresh or blended into smoothies. ... This fruit is packed without nutrients! Watermelon contains large amounts of Citrulline, which helps improve blood flow around the body and Lycopene, which improves heart health and protects your skin from sun damage. It’s been proven to help reduce blood pressure as well as reducing delayed onset muscular soreness (DOMS) after a strenuous workout. If your someone that isn’t into copious amounts of caffiene in your pre workout, give this a try! WATERMELON WARZONE 150ml Coconut Water 1/2 cup Watermelon Scoop of Creatine Pinch of Pink Himalayan Salt Blend well and Enjoy! A pre workout smoothie that contains all you need for a big session #futureshockfitness

16.01.2022 FOOD FOR THOUGHT - Goji Berries If you would ever ask someone what their favourite type of berry is, they would probably say Strawberry, Raspberry or Blueberry, but not many would mention Goji Berries. This Asian berry has many benefits for your body that you may not realise! Today I’m going to show you some of the benefits from including Goji Berries in your diet. One significant benefit it has is that Goji Berries help improve your eyesight. It is a source of Vitamin A ...which will help aid in keeping the membrane of your eye safe from disease and vision deterioration. They also quite rich in hydrogen, keeping your body hydrated and refreshed for some time. They help remove toxins from the liver and protect it from damage due to hepatitis and other kinds of viruses. As well as benefiting the liver, compounds in these berries can help to keep skin healthy and improve the operations of the digestive system. The high levels of Vitamin C and Zinc found in goji berries assists the human immune system to operate most effectively. Other compounds contained in these berries strengthen the body's abilities to resist viruses and cell mutations that lead to serious illnesses. Goji Berries have also been known to help stabilise blood sugar levels and cholesterol. They contain all 8 essential amino acids. A 1 ounce serving contains 3 grams of Protein! This is the most protein you can get out of a fruit in a single ounce (for reference, in 4 ounces of blueberries, there is 1 gram of protein). Adding these to a smoothie or adding them to your oats in the morning is a great way to get this awesome addition to your diet in! #futureshockfitness

07.01.2022 SPORTS SPECIFIC TRAINING: Rugby League Rugby League is one of Australia’s most popular sports, behind only Football and AFL. The NRL produces some of the most talented rugby league players on the planet. From backs as quick and agile as Kalyn Ponga (right) and forwards as strong and powerful as Jason Taumalolo (left) it’s no suprise these players excel in their field of work. ... In rugby league, speed kills. In order to help give you an edge on the field, here’s 3 exercises to help increase power, agility and acceleration. 1. WEIGHTED BEAR CRAWL/SLED OR PLATE PUSH 3 sets of 4 laps (up and back) 2. QUICK STEP SHUTTLE RUN 4 sets of 6 reps (imitates a set of six in defence) 3. LATERAL SLED DRAG 4 sets 5 each side Rip in and prove just how great you are! #futureshockfitness

07.01.2022 ANKLE STABILITY FOR ATHLETES In a lot of sports today such as Basketball, Rugby and American Football to name a few, Ankle stability is a key factor to improving your agility and speed on or off the field/court Here are two exercises to add to your routine that will help strengthen your ankle and aid in improving your agility off the mark.... 1. 180 VERTICAL W/ QUICK STEP Perform 10 reps (5 each side) for 3 sets. 2. SL ROMANIAN DEADLIFT W/ KNEE DRIVE VERTICAL Perform 10 reps each side for 2-3 sets. #futureshockfitness

03.01.2022 FOOD FOR THOUGHT: Salmon Salmon is one of the most nutritious foods on the planet. This popular fatty fish is packed with nutrients that have been shown to help reduce risk factors in certain diseases. It tastes great and is also widely available in any supermarket you go to! ... Salmon is a great source of Omega 3 Fats, with a 100g serving offering 2.6 grams. Omega 3 Fats are considered essential, which means you need to include them into your diet as your body can not produce it by itself. Eating Salmon at least twice a week can help lower inflammation and blood pressure in your body. Salmon is quite high in protein, being the 2nd highest source of meat based protein behind chicken. A 100g serving contains around 22-25 grams of Protein. It is also an excellent source for the B Vitamins Riboflavin (B2), Niacin (B3) and Thiamin (B1). These help to improve the function of the brain and nervous system. Salmon also contains a good amount of Potassium, which helps reduce the risk of strokes. A 100g serving produces 20% of the recommended daily intake for adults. Overall Salmon is an excellent choice for a lean protein which added healthy fats! Enjoy it with rice, asparagus or even on a sandwich! #futureshockfitness