Johns Personal Training in Gymea, New South Wales, Australia | Nutritionist

Johns Personal Training

Locality: Gymea, New South Wales, Australia

Phone: +61 488 736 335

Add/Update information

Reviews

Tags

• Business service
• Personal coach
• Fitness trainer
• Nutritionist

25.01.2022 Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses. Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals. When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases.... Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits. It’s water soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach. Guys, it isn’t about dieting, it’s about a balanced lifestyle where you eat healthy and exercise regularly. Health is Wealth

25.01.2022 Motivation is what drives you towards a goal, gets you up in the morning, and keeps you working through a task, determined to succeed when things get tough. But motivation can be both positive and negative: Positive motivations focus on the positive things that will happen when you take action. Accountability during your workout. Not only can a trainer make sure your programming is aligned with your fitness goals, but they hold you accountable while you're working out. There ...will be no skipped reps when you have a trainer by your side motivating you along the way! Well done Mark Ryder what a great session! I believe that Health and Fitness is a Marathon not a Sprint!

25.01.2022 Following a healthy lifestyle often seems incredibly complicated. However, leading a healthy life doesn’t need to be complicated. To gain optimal health, lose weight and feel better every day, all you need to do is follow these;... Macronutrients Maintaining a healthy diet is all about balance. Your body needs all three macronutrients proteins, carbs and fat to stay energetic, build muscle and perform vital bodily functions. To stay your healthiest, focus on consuming nutritious foods, rather than dieting. Harvard Medical School recommends eating a plant-based diet full of fruits, vegetables and whole grains and complementing it with lean proteins such as poultry and soy. Consume healthy fats, including olive oil, nuts and fatty fish, such as salmon, while avoiding foods that contain trans fats. Exercise Regular exercise works hand in hand with nutrition to keep your body strong and healthy. Not only does physical activity help you maintain a healthy weight, it aids in maintaining bone mass, lowers blood pressure, cholesterol and blood sugar levels, reduces stress and improves your quality of sleep. Water The amount of water your body needs to stay healthy depends on how active you are and what type of climate you live in, AIM for 2 Litres a day. Your body requires water to regulate its temperature, lubricate and cushion your joints, produce urine, perspiration and bowel movements and protect your spinal cord. Sleep There’s no magic number for the hours of sleep you need each night, says the National Sleep Foundation, as it varies by age group and individual. However, typical adults have a basal sleep need meaning the amount necessary on a regular basis for optimal performance of approximately seven to eight hours. Note the Aesthetics come when you put all these in practice

24.01.2022 What are carbohydrates? Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Though often maligned in trendy diets, carbohydrates one of the basic food groups are important to a healthy diet. One of our favourite fruits watermelon specially in summer. What is yours?

23.01.2022 The phrase "scientia potentia est" (or "scientia est potentia" or also "scientia potestas est") is a Latin aphorism meaning "knowledge is power".

23.01.2022 We did it! I am very proud of what team Athletic has achieved at Steptember. Thank you to all the people who made a donation, it’s for a great cause. Thank you Team: Lisa McGarry. Jason Patricia Cachia. Caragh Welford. Sonya Alison. Jenny Siachoque. Bruce Colby. Jacinta & Gary Ogden.

23.01.2022 Time under tension (TUT) refers to the amount of time a muscle is held under tension or strain during an exercise set. During TUT workouts, you lengthen each phase of the movement to make your sets longer. The idea is that this forces your muscles to work harder and optimizes muscular strength, endurance, and growth. Is time under tension more important than weight? This means that for hypertrophy it may be better for your client to lift lighter weights for a longer period of... time than to use heavy weights for fewer reps. Train smart and for Longevity. You want to be Fit & Healthy for many years!

22.01.2022 What is the difference between dieting and eating healthy? A healthy diet is a long term strategy that keeps people in a healthier life, while a diet is a short term strategy that is only effective if the diet followed continuously. Doctors agree that a healthy diet that emphasizes proper nutrition is one of the most important things people can do for their health. Does the word diet turn you off? ... Note I believe in eating for long term health and regular exercise but to mostly be Consistent with it.

22.01.2022 Why does a muscle perform better if it is warmed up? Along with more blood flow comes an increase in muscle temperature. This is good because the hemoglobin in your blood releases oxygen more readily at a higher temperature. More blood going to the muscles, along with more oxygen available to the working muscles, means better performance. Warming up prevents injuries by loosening your joints, and improving blood flow to your muscles making your muscles less likely to rip, tea...r, or twist in a harmful way during your workout. -Up and overs with light resistance band 2 sets of 15REPS -External rotation with light resistance band 3 sets of 10 reps -Barbell press (only bar) 2 sets of 10reps -Barbell press 30kg 2 sets of 12 reps -Barbell press 35kg 2 sets of 10 reps -Barbell press 40kg 1 set of 8 reps 1 minute rest in between sets. Note my goal is to stay strong for a long time (longevity). Remember guys consistency and Health is Wealth

22.01.2022 Authenticity is the courage to be yourself. Here is the link of my Merchandise and remember this month any item sold 50% of the profit will go towards Steptember. Thank you for supporting small business. https://fitprint.com.au/store/Johnspt

21.01.2022 Hey Guys, I am doing Steptember it’s for a great cause if anyone would like to donate would be highly appreciated thank you here is the link. https://www.steptember.org.au/fundraisers/johnsiachoque

20.01.2022 Health is Wealth Without our health we are nothing. We strive for personal success often to the detriment of our health. We only really understand the value of health once we’ve had it and then lost it again. We take our health and our bodies for granted until we’re broken, in pain or burnt out mentally. We try to undo years of unhealthy habits often when it’s too little too late. We put other priorities ahead of our health. We must value our health because no one else will take the most care of it other than ourselves.

17.01.2022 What happens if you never exercise? Your muscles weaken and lose bulk including the muscles you need for breathing and the large muscles in your legs and arms. You will become more breathless as you do less activity. If you continue to be inactive you will feel worse, need more help and eventually even simple daily tasks will be difficult. Top Ten Reasons to Exercise and Be Physically Active 1. Feel more energized... 2. Burn more calories at rest 3. Improve overall appearance 4. Be able to withstand stress 5. Decrease risk of illness 6. Speed up recovery from injury or surgery 7. Keep focused 8. Build up cardiovascular endurance 9. Improve flexibility 10. Increase lean body mass Remember guys Health is Wealth

16.01.2022 How fast is 90 rpm on a stationary bike? 5.4 miles per hour On a stationary bike therefore, 90rpm is going as fast as 5.4 miles per hour. While one does not move on a stationary bike, 90rpm translates to covering 5.4 miles an hour which is pretty decent. Recreational cyclists typically cycle at around 60 80 RPM, while advanced and elite cyclists pedal anywhere from 90 to 110 RPM. Riding at a high cadence of around 85-90 RPM puts more stress on your heart and lungs, but a lo...t less stress on your legs and back. How long does it take you to cover 5KM? My time 7:51 Remember guys Health is Wealth

15.01.2022 Here a quick recipe on how to make your own protein balls. Enjoy it and remember Health is Wealth Recipe: 1 or 2 scoops of protein powder 2 tbs cocoa powder... 1/3 cup coconut flour 1/2 cup sugar free maple 1 packet of noshu chocolate chips Method Mix all ingredients minus the chocolate chips in a bowl (they are for coating) Roll into balls and set on the fridge for 1 hour Melt chocolate chips and cloak over balls. Return to fridge till set and store in an airtight container.

14.01.2022 One Australian dies from CVD every 12mins that’s 120 people dying from CVD everyday. How do you prevent CVD? Keep cholesterol levels under control,Eat a healthy diet,maintain a healthy weight and get regular exercise.

14.01.2022 What is flexibility and example? Flexibility exercises are activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity. Examples of flexibility activities include: stretching. yoga. Guys Health & Fitness is more than just doing deadlifts, lifting weights, cardio, boxing and so On. Find your niche and stay consistent. I promote longevity to stay fit and healthy for many years.

13.01.2022 On the way to recovery from an Ankle Sprain. Light session note that I am big believer of training with the ball. Enjoy it . A big thank you to Rockdale Physiotherapy & Sports Injury Centre

13.01.2022 Whether you are an Athlete or simply just want to improve your Overall Health. With you exercise, you may focus on how certain regimens will improve your strength, help you lose weight, or even make you more flexible. Or maybe you just exercise to feel good and stay healthy all are valid motivations for breaking a sweat. But another huge benefit of exercise you may not think about is how it improves your balance. Fitness is a lifestyle Invest in our Health

13.01.2022 Happy New Year Everyone Here some tips on how to become Fitter and Healthier. -Set realistic achievable Goals even small ones and be consistent. -Eat Healthy tasty food and Exercise regular. - Do the things you enjoy walking, swimming, bike riding and stick to it. - Be Fit and Healthy for you because of your Health.... -Enjoy every minute of life and with your love ones. -Surround yourself with positive and people who motivates you to become a better you. -Life goes on keep going and don’t look back we learn everyday something and Remember Health is Wealth See you all next year See more

13.01.2022 Heart Rate Training Zones Your heart rate training zone is a critical element in exercise. You must train at a variety of different heart rates in order to stimulate your body to improve your fitness level. Taking your pulse and calculating your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working. HR Training Zones Chart... Zone 1 - Healthy Heart Zone: 50% - 60% of your Max Hr Easiest, Most Comfortable Zone Exercise Benefits: Body fat decreases, blood pressure lowered, cholesterol lowered, muscle mass improvements, decreased risk for degenerative diseases, safety high. Zone 2 - Temperate Zone: 60% - 70% of your Max Hr Cruise Zone you can train for extended periods of time in this zone 75% - 85% of all calories from fat as fuel, 6 10 calories per minute Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the muscle. Zone 3 - Aerobic Zone: 70% - 80% of your Max Hr Transition Zone from two health zones to two performance zones still feels comfortable, you will break a sweat, but no anaerobic burn sensation Exercise Benefits: Improved overall functional capacity with increase in the number and size of blood vessels, increased vital capacity, respiratory rate, max pulmonary ventilation, pulmonary diffusion, increase in size and strength of the heart, improvements in cardiac output and stroke volume. Zone 4 - Threshold Zone: 80% - 90% of your Max Hr Max Calorie Burn Zone Exercise Benefits: Max fat burn, but you must be fit enough to train with some oxygen present for additional fat burn. No fat burning if exercising above fat burning heart rate. High total calories. burned during exercise, high carbohydrates as source of calories. Improved VO 2 and higher lactate tolerance. Zone 5 - Performance Redline Zone: 90% - 100% of your Max Hr Peak Race Zone Athlete Only Zone! Exercise Benefits: Highest total calories burned, but lowest percentage of fat calories. Lactate tolerance zone. This zone is only for the very healthy and fit!!! Spending too much time in this zone, even for elite athletes can be painful, cause injuries and lead to over training, which leads to poor performance!

11.01.2022 Trying something new can offer many benefits, from beating boredom to increasing your confidence to make a change. Health and Fitness is more than just lifting weights or doing cardio find your niche and discover the many benefits of staying Fit/Healthy Mark Ryder

10.01.2022 Rather than strive for perfection and try to look like what society wants you to look like, try to be the healthiest version of yourself and be the best that you can be

10.01.2022 People always ask me how do you stay Fit & Healthy all these years? Note this is what works for me my goal is longevity, to achieve this: I eat healthy nutritious foods, I do some strength training, some cardio with some stretching and spend time with my love ones. Remember guys Health is Wealth

09.01.2022 What is the difference between fitness and wellness? While fitness refers to physical strength, wellness is the state of having a healthy mind and body. In other words, while the former refers to physical well-being, the latter refers to an overall state of being healthy. The idea of wellness is a broader term that entails various aspects of health, while fitness focuses primarily on physical health. An individual's lifestyle choices in terms of physical, mental, sexual, emot...ional, financial, social, psychological, environmental, and spiritual aspects influence their wellness or overall well-being. On the other hand, a person's choice of food, flexibility, and physical attributes in terms of training and exercise, is what determines if they are physically fit or not. Remember guys Health is Wealth

09.01.2022 Why some of us have sculpted, toned and visible muscles and some of us carry a little more flab depends on a lot of factors. Part of it is how and how much you work out. Resistance training, for instance, is what causes muscles to grow. You need to do it to build muscle mass, which is what makes muscles look defined. But it’s also things like what you eat, how you rest, and where you store your fat. ... No matter how strong your muscles are, how much fat you store under the skin covering your muscles (the visible subcutaneous fat) affects what they look like from the outside. Things like what you eat and the calories you burn in any given day affect how much of this type of fat you have. Everyone has six-pack abs, you just can’t see them if you have too much abdominal fat covering those muscles And a big part of the equation is your genetics the body you’re born with. Some of us have body types that inherently cause us to store more fat, burn more calories or build muscle quicker, If two people perform the exact same workouts and eat the same diet, they will likely have varying results [in terms of what they look like]. Guys find your niche and be consistent I exercise to be healthy. Yes the Aesthetic part is important but that comes when you exercise regular and eat healthy. Have a great week everyone!

09.01.2022 What is your purpose in life? Your life purpose consists of the central motivating aims of your life the reasons you get up in the morning. Purpose can guide life decisions, influence behaviour, shape goals, offer a sense of direction, and create meaning. For some people, purpose is connected to vocation meaningful, satisfying work. There are a lot of other things that I feel are part of my purpose in life, like:... Helping others achieve their potential and gaining their health and fitness. Making others happy. Making the world a better place. Spending as much time as possible with the people I love. Challenging myself intellectually and physically. Being a role model for my kids, family and society. See more

07.01.2022 What is the meaning of use it or lose it? It means that if you don't continue to practice or use an ability, you might lose that ability. Examples: If a person doesn't exercise his or her physical body, he or she will likely lose strength, stamina and endurance. Remember guys Health is Wealth have a great long weekend!

06.01.2022 What is consistency and why is it important? To be consistent is a commitment we make to ourselves and others. It's about keeping our word to carry out what we've agreed to do. Our level of consistency reflects our values and standards. When we're consistent, it means we're doing what's required now to achieve a better outcome in the future.... Consistency develops routines and builds momentum. It forms habits that become almost second nature.Leadership guru John Maxwell said: "Small disciplines repeated with consistency every day lead to great achievements gained slowly over time." My Slogan over the years to be consistent with everything in life. What is the key to your success?