Shape Shifters Health & Fitness in Beaconsfield Upper, Victoria | Nutritionist

Shape Shifters Health & Fitness

Locality: Beaconsfield Upper, Victoria

Phone: +61 418 303 843

Address: 5 Young Street 3808 Beaconsfield Upper, VIC, Australia

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• Gym/Physical fitness centre
• Medical and health
• Alternative & holistic health service
• Nutritionist

25.01.2022 Thursday Theory Your Reason to Lift Our muscles influence so many key aspects that govern health and vitality, such as hormone profiles, fat metabolism and immune function. However as adults, with every passing decade we lose the ability to reserve our muscle mass. This age related decline in muscle underlies many of the undesirable conditions that we associate with getting old such as osteoporosis, diabetes, cardiovascular disease, unwanted weight gain and increased s...usceptibility to illness. Muscle tissue is the primary site of energy intake and expenditure and therefore governs your metabolic rate. Muscle tissue is not only important for maintenance of a healthy weight, it is also the largest site of glucose disposal, this means that muscle not only plays an integral role in fat and carb metabolism but also the maintenance of healthy blood glucose and *triglyceride levels(*triglycerides are a form of fat and a major source of energy for the body) that reduce the risk of heart disease and type2 diabetes 2 conditions that are prevalent in society (especially menopausal women). A decline in the natural hormone 'oestrogen' may be a factor in heart disease increase among post-menopausal women. A plethora of changes occur in the body with menopause, i.e. blood pressure starts to go up and LDL or 'bad' cholesterol tends to increase while HDL, 'good' cholesterol declines or remains the same. Also your muscles and immune system are intimately related, i.e. muscle is the main reservoir and synthesis site of proteins (amino acids) that are constantly exported to meet an array of physiological demands, e.g. the amino acid glutamine is the essential fuel that powers immune function and cell replication. Muscle tissue must constantly synthesize and export the glutamine that governs all facets of immune strengthening and cell reproduction. Even in healthy individuals the demand for glutamine is ravenous. For this reason, the preservation of muscle mass is critical for all humans especially those living with auto-immune and inflammatory conditions, due to the body needing the chemical energy required to fight the disease and its related infections. So peeps DON'T GET SICKGET LIFTING See more

20.01.2022 Tuesday Tip -For the Forty Somethings Did you know that from the age of 38 you are classed as an older adult in the health and fitness industry. Your body is starting to decline and age. Hormonal changes start playing a huge but very subtle role with your aging process. It is therefore imperative that your lifestyle includes some form of regular movement from exercise, either low impact, high intensity and resistance work. If you need to lose weight then resistance an...d low impact exercise coupled with nutritional changes will start the weightloss process - that will in turn give you the energy to increase your exercise output. Also, whatever you undertake exercise and nutrition wise - needs to be sustainable for the rest of your life if you wish to age well. So for the energetic sporty people some small changes may need to be adopted to sustain what ever it is that you do due to your shape changing and your energy levels waning as the years/decades roll on (if they haven’t started already). For the sedentary folk, you may notice changes in your body i.e. the mid section and upper body expanding, hips and thighs getting fuller, finding an increased lethargy or laziness creeping in these are all signs and triggers that lead us to wanting excess tea, coffee or chocolate throughout the day to pull that energy back and then the wine, spirits, beer and snacks creep in at night cos you’re fed up with ‘dragging’ the day around. It happens to all of us even the sporty, energetic folk. A bit of a rollercoaster that is really hard to get off. You young’ns have got the edge by starting early and avoiding it becoming really, really hard to adopt a new regime as you age! For the fifty somethings and beyond, if you have no real excuses, then today is the first day of the rest of your life to start moving to a new regime Don't be a Norm See more

19.01.2022 Iodine Did you know Iodine supports normal thyroid function (important for growth and health of central nervous system), energy production and oxygen consumption in your cells. Deficiency of iodine may cause dry skin and hair, sluggish metabolism and the formation of goitres . Generally you will get sufficient iodine from iodised salt, veggies (providing the soil contains iodine), saltwater fish, shellfish and seaweed. Yummm...seaweed Us oldies should always get our thyroids checked - and be sure that your doctor also checks for menopausal hormonal fluctuations as they can be mistaken for low thyroid function

18.01.2022 Thursday Theory - Menopause & Muscle Matters Did you know that good old menopause starts the decline of muscle, coupled with the ever elusive ageing process? It is therefore imperative to keep muscle mass at its’ peak to help with the distribution of all the necessary hormones to the appropriate areas of your body. Exercise releases endorphins the happy hormones - which in turn makes you feel better in your body and your emotional state. Being in great condition with he...althy nutritional habits will help lessen a plethora of problems stemmed from inflammation, which is brought about by bad health choices as well as menopause . Adopting a more wholesome lifestyle will then calm the system down due to reducing inflammation, giving you a calmer, cooler outlook on life. It’s not rocket science that we adopt a healthier lifestyle but most important during peri-menopause and *menopause - (*once periods have stopped - then a whole bunch of other stuff happens) - that we boost muscle mass and increase nutritional health. It doesn’t matter what phase of life you are experiencing get started with a 'New Normal' and change for the better See more

15.01.2022 It's winter it's cold and it's the best time to exercise!! It's much easier to warm up than it is to stay cool PLUS if you hang in there over the cold months you will be buffed for summer win win

14.01.2022 The simple stirfry veg meal with rice for family if they choose or inside your MP window (following a workout). However, for outside my window I added pumpkin that I processed up before cooking (a kind of pumpkin rice) and then gently mixed in a can of brown lentils (as this is a meat free dish for me). I would have had another 4 prepped meals from this lot set aside but family decided on second helpings and left me with one serve for lunch the next day but that's ok ... they are eating healthy and it's a quick meal to whip and whiz up. Also the pumpkin rice would be delish under a couple of poached eggs or basically with anything you fancy. Enjoy

10.01.2022 Thursday Theory - Scales ??!! Our sole motivation with our health these days is measured by the scales via a little gauge moving from left to right (preferably left on the old type scales) or down rather than up on your digital scales. What is needed is trust in what you are eating, that it is clean, lean and wholesome and that you are exercising, if not everyday, then every other day or twice a week even, something better than nothing Noticing your clothes feel loos...er, more comfy on your body. Looking and feeling better in yourself, confident, clear minded. These things will come if you are consistent and persevere through inconsistency. Stressing over numbers on a scale only releases cortisol, that in turn stops the body shedding fat !! So why do it, why stand on the scales every day? By slowly building up muscle that will do the work of burning excess fat, improve the immune system and reduce inflammation is the key. Your tape measurements are all that count as sometimes the scales will show increased muscle mass which is way, way better than fat stores. Don't obsess over numbers on the scales, go by how you feel and look and what the tape measure says. great changes are slow changes See more

08.01.2022 Thursday Theory - Skin When you were a child your skin fitted you perfectly. It was taut, yet beautifully elastic and flexible, moulding perfectly to your contours as you moved and played. But as the years pass, and it is constantly exposed to the weather and endlessly bent and folded and stretched, it begins to show some sign of wear. Yet it is amazing just how resilient skin is given its incredible thinness - between 15-21 thousandths of an inch thick, and amazing that... it doesn't show some signs of deterioration much earlier in life. As you age your skin will change, that much is inevitable. Your skin's appearance is affected by diet, exercise, lifestyle and environment. Factors such as hormonal changes, stress, lack of sleep, fast foods, harsh weather and pollution all take a heavy toll. The result is often a dull complexion, spots, premature wrinkles and dry, flaky skin. As estrogen levels decline the hot sweats begin amongst other subtle changes increasing observable changes in skin quality. As well as a good skincare regime, more importantly we need to address our insides as well by eating a healthy range of fruits, nuts, veggies, omega 3 and 6, plenty of water, fresh air, regular exercise and quality rest/sleep. You only have one skin look after it and it will look after you See more

06.01.2022 Tuesday Tip FreshorFrozen As we all know Spring and Summer are the seasons when fresh fruit and veg are abundant. There are some of you who like to eat seasonally but there are also others who like to have access to fruit and veg all year round. So which is best fresh or frozen ?? Research has consistently found that the nutritional value of frozen and fresh produce are very similar, with frozen produce sometimes having a slightly higher nutritional value due to... efficient blanching and snap-freezing. Another bonus is that meal prepping is quick and easy. Depending on your menu - frozen is great for soups, slow-cooked and baked meals where fresh is ideal to eat raw as well as cooked, sauted, baked, steamed and blanched. Check out the frozen section in your supermarket, try frozen and taste for yourself. I always have bags of frozen mix veg, ie carrot, beans, broccoli, cauli, peas, corn and spinach as bases for a lot of dishes and sometimes straight out of the bag into the microwave and served with a protein, ie meat or legume, a dash of soy sauce and some flax oil for flavour ... mmm, mmm and couple with rice/quinoa/pasta if it’s a post workout meal . Frozen fruit are great in breakfasts, desserts, cakes, muffins and they also make the best smoothies See more

05.01.2022 Tuesday Tip Nutrient Timing Have you ever noticed how most people who exercise regularly, never really change how they look, even after months or years? They never really achieve fantastic improvements even though they spend hundreds of hours in the gym or pounding the pavement. Does this sound familiar? It was exactly that for me for years. I, like many of you thought that if I’m exercising I can eat whatever, whenever! No matter how great the workouts are, even spendi...ng nearly everyday every single week takes up relatively small portion of your time, not more than 3 4% of your entire week. The key aspect over approximately 100 waking hour is nutrition. Your nutrition will make or break your results from exercise unless you adopt nutrient timing. Your approach to nutrition actually governs your results from exercise. Whether your goal is to shed kilos of body fat, create a firm shapely body or building strong muscles and achieving that elusive 6 pack, a good nutrition plan will only enhance the effort spent exercising. Key factors include Performing Intense Resistance Exercise (using weights) Nutrient Timing (eating the right foods at the right time) Protein at every meal (animal or plant based protein) Right plant carbohydrate choices (low energy or high energy carbs) Improve Omega-3 to Omega-6 ratio (polyunsaturated essential fats) Increase meal frequency (i.e. breaky, lunch, dinner and 2-3 snacks) Drink lots of beverages that don’t contain sugar (i.e. WATER) Plan and Prepare or Prepare to Fail See more

01.01.2022 Thursday Theory Protein At Every Meal Given the average lifestyle of today's perimenopausal women, it's not difficult to see why insulin and oestrogen become unbalanced putting us at increased risk for everything from heart disease and high blood pressure to arthritis, breast cancer and inflammation throughout the body. By adhering to eating a rainbow of veg and a quality, 1st class protein at each meal (1st class being protein that is low in saturated fats and contai...ns all essential amino acids), combined with a regular exercise weights regime and some cardio .. within no time you will notice that your sleep improves, you begin to lose excess fat, various troublesome symptoms begin to disappear and your skin has a healthy glow, as well as reducing early signs of ageing - woohoo . Quality proteins are eggs, lean meat, dairy (low/no fat), whey protein powder and vegetarian proteins such as soy/pea/rice protein powder, whole soybeans, tofu, tempeh, all vegetables, legumes and beans, however depending on your gut response, go easy on the beans and legumes, for some - they may cause some bloating and intestinal upset . (If you have gut problems, ie FODMAP, IBS etc you will need to follow your specific dietary needs). Your protein ratios will also vary depending on how active and how old you are, i.e. the more activity the more protein and the older you get the more important protein intake becomes. It's not rocket science to eating and living a healthier lifestyle, but it is important to get ratios right especially if you are exercising. Have a fab day everyone See more