LIFT in Earlwood, New South Wales, Australia | Personal coach

LIFT

Locality: Earlwood, New South Wales, Australia

Phone: +61 413 210 610

Address: 12/76b Edinborough Rd 2204 Earlwood, NSW, Australia

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• Fitness trainer

24.01.2022 HIIT: The Most Powerful Fat Burning Protocol HIIT stands for high intensity interval training and it is without a doubt the best way to get your body to burn as much fat as possible in a given period. The hard truth is that weight loss is a slow process. At times you may even feel like your weight loss progress is as slow as one snail attending another snail’s funeral. All your efforts may seem to yield minuscule results. HIIT will take your results to the next level and acce...Continue reading

22.01.2022 HEALTHY HABITS: STAGES OF CHANGE - Changing habits is a process involving several stages. Sometimes it takes a while before changes turn into new habits. https://mailchi.mp/7d5ce8e3/healthy-habits-stages-of-change

22.01.2022 Personal power is the ability to stand on your own two feet with a smile on your face in the middle of a universe that contains a million ways to crush you.

22.01.2022 Some new @ironedgetraining toys have arrived @ Earlwood, New South Wales, Australia

20.01.2022 Isolation Exercises vs Compound Exercises An isolation exercise is one where the movement is restricted to one joint only. For example, the leg extension is an isolation exercise for the quadriceps. Specialised types of equipment are used to ensure that other muscle groups are only minimally involvedthey just help the individual maintain a stable postureand movement occurs only around the knee joint. Most isolation exercises involve machines rather than dumbbells and barbel...ls (free weights), though free weights can be used when combined with special positions and joint bracing. Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg press, movement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves. Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural. Each type of exercise has its uses. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation exercises are useful for "rounding out" a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises.

19.01.2022 Heavy weights less reps or less weight more reps? What is the most effective way to get results during weights/strength training? is it through heavy weights and less repetitions? or is it through less weights and more repetitions? The answer is... through Progressive Overload. ... What is that you are probably thinking. In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. So if you are doing 10 reps for 3 sets, on the second and third sets try and lift the intensity through adding a extra bit of weight or by adding some additional repetitions. If you are able to get through you minimum required amount of repetitions with ease, then it's probably time to start moving the weights up. This principle is the same whether you are trying to increase muscle or drop body fat. A method known as F.I.T.T (frequency, intensity, timing and type) is used to determine your programming and should be revisited regularly. to get the best results with your physical training the saying goes "if nothing changes, nothing changes".

18.01.2022 How many Mondays have passed since you said you were going to start building a healthier lifestyle? It’s ok, it’s probably not your fault. There is more than likely a chance that you don’t have the knowledge about where to start is it diet, exercise, what exercises are the best to do for you to achieve results? You are not alone in this it’s more common than you think, but this is where I come in. After training people for over 12 years I have the skillsets, knowledge and p...rograms to take you from no idea to successful result like I have for hundreds of people just like you. Just want to let you know that I've lost 30kg since June last year and your positive posts have helped me on my journey, I battled depression bad and was on a path of self destruction. I'm mentally the best I've ever felt ,so thank you for sharing your story with me. You helped me more than you will ever know If this is something that resonates with you and you are feeling stuck without the tools to head in the direction you want to be, the first step reach out, let’s talk about how you can be taking the steps and be on your way to a brighter and more positive future with and make peace with your reflection.

17.01.2022 Fasted Cardio: Does it Work? There’s a ton of debate about whether one should do cardio in a fasted state or not. Some fitness experts swear by it, while others say that it doesn’t make a difference and affects performance adversely. So, who is right?...Continue reading

16.01.2022 You have to think it before you can do it. The mind is what makes it all possible.

15.01.2022 There are two kinds of power. One kills the spirit. The other nourishes the spirit. The first is Power Over. The other is Personal Power. Power Over shows up as control and dominance. Personal Power shows up as mutuality and co-creation. Mutuality is a way of being with another person which promotes the growth and well-being of one’s self and the other person by means of clear communication and empathetic understanding. Co-creation is a consciously shared participation in life which helps one reach one’s goals.

11.01.2022 When you feel like stoppingthink about why you started.

09.01.2022 Can we do hills?

07.01.2022 Greatness is not measured by what a man or woman accomplishes, but by the opposition he or she has overcome to reach his goals.

04.01.2022 Cracker of a morning for a trot

03.01.2022 THE DEADLY NIGHTSHADES Tomatoes, potatoes, peppers, eggplant You may have heard of nightshade plants, but did you know they belong to the Solanaceae family, which includes tomatoes, tomatillos, white potatoes (not sweet potatoes), peppers (chilli, paprika, cayenne pepper and sweet bell peppers) and eggplant?... You’ll see them on various lists where previously they got no mention. This is because anecdotal evidence shows symptoms of nightshade sensitivity to include, among other things, muscle pain and tightness, morning stiffness, poor healing, arthritis, insomnia, gall-bladder problems, heartburn, constipation, headaches, nausea, bloating, flatulence, IBS, poor food absorption and osteoporosis. You might imagine some of those symptoms after a night of serious chilli consumption, but from a potato? A tomato? Apparently, yes. All living things on the planet have some sort of defence mechanism to protect them from predators and infection. Plants don’t have the traditional fight-or-flight options but they do have anti-nutrients, which either prevent the nutrients in the plant from being absorbed in the gut or act as toxins against predators. The anti-nutrients, or alkaloids, in the nightshade family are mainly concentrated in the leaves, flowers and unripe fruits, and they’re there to make potential predators feel unwell, encouraging them to avoid eating the plant in the future. For most healthy people nightshades don’t pose a problem because a healthy digestive tract prevents absorption of most of the alkaloids. But excessive consumption if you’re eating them every day can cause a build-up of alkaloids that can take some time to be cleared and may have a detrimental effect on the body, especially during times of stress. For those with already-compromised guts and immune systems, and those with an existing autoimmune disease, eating nightshades may create discomfort. A diet high in sugar and refined carbs, especially gluten, seems to exacerbate the problem, as this is thought to alter the gut to the point that it is unable to protect itself from these toxins. When included in a diet high in gluten, sugar and omega 6, potatoes may also have a significant inflammatory effect. Moral of the story: no matter the phase you’re in, if you’re suffering from any of the symptoms above or find you aren’t making progress, try cutting out the nightshades. Tips for eating nightshades (if you suspect you are sensitive): Don’t eat green tomatoes or green or sprouting potatoes; Peel your potatoes; Only eat very ripe eggplants, and soak the slices in salt water or layer them with salt for a couple of hours before cooking; Avoid all processed nightshades, especially those that are deep-fried in seed oils.

03.01.2022 Progressive Overload Scientific principles A common goal for strength-training programs is to increase or to maintain one's physical strength or muscle mass. In order to achieve more strength, as opposed to maintaining current strength capacity, muscles need to be stressed in such a way that triggers the body's natural, adaptive response to new demands placed on it.... Progressive overload not only stimulates muscle hypertrophy, but it also stimulates the development of stronger and denser bones, ligaments, tendons and cartilage. Progressive overload also incrementally increases blood flow to exercised regions of the body and stimulates more responsive nerve connections between the brain and the muscles involved. Conversely, decreased use of the muscle results in incremental loss of mass and strength, known as muscular atrophy. Sedentary people often lose a pound or more of muscle annually. The loss of 10 pounds of muscle per decade is one consequence of a sedentary lifestyle. The adaptive processes of the human body will only respond if continually called upon to exert greater force to meet higher physiological demands. Methodology In order to minimise injury and maximise results, the novice begins at a comfortable level of muscular intensity and advances towards overload of the muscles over the course of the exercise program. Progressive overload requires a gradual increase in volume, intensity, frequency or time in order to achieve the targeted goal of the user. In this context, volume and intensity are defined as follows: Volume is the total number of repetitions multiplied by the resistance used as performed in specific periods of time. Intensity is the percent value of maximal functional capacity, or expressed as percent repetition maximum. This technique results in greater gains in physical strength and muscular growth, but there are limits. An excess of training stimuli can lead to the problem of overtraining. Overtraining is the decline in training performance over the course of a training program, often accompanied by an increased risk of illness or injury or a decreased desire to exercise. To help avoid this problem, the technique of periodisation is applied. Periodisation in the context of fitness or strength training programs means scheduling for adequate recovery time between training sessions, and for variety over the course of a long-term program. Motivation can be maintained by avoiding the monotony of repeating identical exercise routines.

03.01.2022 WHAT TYPE OF PT IS KRIS? When I first became a trainer back long long ago I was 22, I was working as a Club Supervisor in a Bowling Club in western Sydney and I was watching the same people come to the club day after day and it was like watching flowers die... each day/week/month/year their health got worse, some died, some became wheelchair bound from gout etc. I knew that I could make an impact on people but I wasn't sure how. I had friend suggest PT and so being a natural...ly athletic person most of my life I felt that I could fall into the role pretty easily. Fast forward studying and into my first job working in a gym.... The first time someone paid me for advice was crazy.... I thought well I know I'll train everyone how I train/no excuses/no mercy..... what I could understand is why are all of these great clients leaving me and how are they always "sleeping in". It wasn't until I met my very first real success story Janet that it real clicked for me. Janet couldn't walk up the stairs, was afraid of the weights and generally was a nervous wreck in the gym (Does this sound like anyone you might know...? nudge nudge) I decided to change my style, I came down off my mountain and met her on her level, without judgement and without a personal agenda, just her goals and her journey being the number one focus every session. Janet lost 40kgs and we walked the City2Surf... who cares right lots of people walk the City2Surf right... it took us 4 and a half hours that day and for perspective they were packing up the course when we got to 4km in. I vowed to Janet throughout all of the time that I would never leave her side and that no matter what we were doing this, even if it took us all day. The Moment we crossed under that clock with her I knew the type of PT i wanted to be moving forward. I have made it my mission over the past 12 years to help the people who work with me to achieve whatever their goals are and to always meet them at their level of today and right now without a personal agenda or judgement. I'm not great at marketing myself as a trainer with flashy marketing headlines or awesome sales copy, but I am great at what I do. If you have worked with me over the past 12 years and I have impacted your life in some way I would love for you to write below what or how I have helped you.