Maine Fitness in Castlemaine, Victoria | Martial arts school

Maine Fitness

Locality: Castlemaine, Victoria

Phone: +61 3 5472 1948

Address: 2 Railway Avenue 3450 Castlemaine, VIC, Australia

Website: http://MaineFitness.com.au

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• Sport & recreation
• Gym/Physical fitness centre
• Martial arts school
• Fitness trainer

25.01.2022 Amino acids are referred to as the building blocks of protein - a very important component for every cell in your body. In addition to your diet you can take branched chained amino acid supplements. This supplement contain 3 amino acids, valine, isoleucine and leucine.... Leucine activate an enzyme called mTOR in our body and it helps in the synthesis of proteins. Isoleucine aids in repairing injured cells through exercising, stimulates the immune system, regulates hormones and more. Valine improves your mental strength, helps to control emotions and decreases mental fatigue. Grab yours online or from reception now See more

25.01.2022 Consistency is key If you have gotten off track this week - doesn’t matter - you are one decision away from getting back on track

25.01.2022 Your sleep reminder Do you have health & fitness goals? put on muscle mass... improve athletic ability increase your strength promote better health hit a PB step on stage alleviate stress connect with like-minded people enhance confidence live longer improve sleep Or just feel comfortable and happy in your own gym Contact us now See more

24.01.2022 Maine fitness member Chris hitting a PB back squat a couple of days ago with coach Russell 127.5kg. A 15kg PB (previous best 112.5kg) It’s one thing you squat heavy, but another to squat heavy with great (pretty damn perfect) depth and form. Something we always encourage and train for at Maine Fitness. Well done Chris

24.01.2022 M E A L S M O N D A Y Salmon w/ rice & greens 1 piece Salmon (200g)... 50g brown rice 50g asparagus steamed 1/2 spinach steamed 1/2 avocado cubed 1 spring onion finely diced coconut oil for cooking & salt and pepper for seasoning Method Place salmon, skin side up, on a plate. Drizzle with oil. Rub salt into skin. Score the skin of the salmon diagonally in 3 places to avoid the skin splitting off the salmon while cooking In a small pot add the rice to the water covered with a lid and gently simmer for 20 minutes or until cooked - with 5 minutes to go, add a steamer on top of the rice and add the asparagus and spinach to lightly cook it Heat a non-stick frying pan over medium-high heat. Add salmon, skin side down. Cook for 4 to 5 minutes or until skin is crisp. Turn the salmon and the flame down to low. Cook, covered with the lid for 4 to 5 minutes for medium or until cooked to your liking Assemble everything on the plate and serve (by lightly steaming the spinach - more iron is made available for absorption when we eat it) Total calories per serve - 376 g Total protein per serve - 40 g Total carbohydrates per serve - 20 g Total fat per serve - 15 g See more

23.01.2022 Great smoothie recipe from Mikalya for meal prep Monday Attention all coffee enthusiasts! . Using @trueprotein choc peanut butter whey protein & @nescafe americano coffee shot.... . To get your hands on some @trueprotein products contact myself or the team @mainefitness. See more

23.01.2022 Although we still aren’t able to open up for members to access to the gym just yet, we are able to run personal training out in this amazing weather here at the gym We’d like to help kickstart your health and fitness goals with 3x free private PT sessions for anyone who signs up for a membership to commence when we can reopen the gym 24/7. For those of you who are already members, we’re offering heavily discounted PT rates so you also don’t miss out. This is an awesome op...portunity to make a start on your health and fitness goals and hit the ground running to make the most of your membership as soon as restrictions are lifted. Head to our website or https://bit.ly/3xfreePTs to hear more!

23.01.2022 M E R R Y C H R I S T M A S Love from everyone at Maine fitness. We hope you have happy and healthy holidays and can not wait to see you in the new year to continue growing our wonderful community and continuing health and wellness for you all This video is the epitome of happiness - and how brilliant is Will Ferrell ... Merry Christmas everyone and a happy new year

23.01.2022 C R E A M E R Listen as Coach Mikayla discusses @beforeyouspeakcoffee creamer and it’s key advantages. Available at reception now

22.01.2022 3 tips for better nutrition through out the week Prepping food for the week ahead can feel like a chore. However, preparation is definitely the key to success when it comes to achieving both body composition and performance based goals. So here are some hacks that can be useful throughout the week to ensure food is still enjoyable but organized for the week ahead. Slow cooking... Try experimenting with some slow cook cuts of meat like slow cooked beef or lamb. Slow cooked meat not only tastes great, but is also pre-digested. This aids in the absorption of vitamins, minerals and amino acids in the body. Slow cooks also contain lots of amazing connective tissues which are important for our joint and ligament health as well as healthy hair, skin and nails. More variety Are you someone that eats primarily the same sources of protein and vegetables in rotation, like chicken breast and broccoli? Having more variety of the meat and vegetables you consume can be a great way to incorporate a broader range of nutrients and good bacteria in your diet. Prepare in advance Prepare simple ingredients in advance that you can repurpose in different ways throughout the week. For example prepare 2 types of proteins and four types of vegetables. You can choose to portion these staples out with additional healthy fats, like avocado or nut butters, or a serving of carbohydrates (depending on your goals and preferences). Having these prepared ingredients on hand will afford you more flexibility, but still allow you to achieve your nutrition goals for the day See more

22.01.2022 A different take on Scones with Jam and Cream This recipe serves 1 50g smooth light ricotta ... 25g strawberry jam 15ml sugar free maple syrup x1 English muffin spicy fruit Toast the muffins for extra crunch!

22.01.2022 Incredible transformation from Jordan who lost over 20 kilos working with Coach Edward and is now 10 months postpartum. Hopefully some inspiration for you to work towards your health and fitness goals. To further assist in this, currently we are offering X2 free personal training sessions with all new memberships.... Read below for Coach Edwards sharing Jordan’s health and fitness journey Amazing transformation from Jordan over the past 12 weeks post pregnancy. I’ve programmed a very gradual build up of intensity and volume throughout the initial return to the gym @mainefitness , taking some inspiration from one of the world’s best in @christian.thibaudeau.thibarmy weekly splits with days broken up into isometric, concentric and eccentric emphasis which was useful in keeping the loads light and enjoyable but challenging. Although she has put in the hard yards, I think a big credit to her bouncing back post pregnancy has been in getting the basics right throughout the whole pregnancy journey. Books such as ‘the better baby book’ from @dave.asprey are good examples of texts that highlight the benefits of keeping to good, clean, whole, but certainly not limited eating practice. Her keeping active all the way up to the day before birth has also aided in maintaining good condition to prime a healthy return. Even if this ‘activity’ was just a leisurely spin on the recumbent bike and a handful of gentle resistance training sets to keep her joints active in the last few Months. See more

21.01.2022 The A team WELCOME BACK MAINE FAM

20.01.2022 The bar is our friend, not enemy Ladies Read for more http://mainefitness.com.au//the-benefits-of-resistance-tr/

20.01.2022 Long time member and client Phoenix’s amazing transformation! Congratulations Phoenix and also well done to his coach Russell for his guidance! Repost from @coachrussellstockdale... CLIENT TRANSFORMATION! 10kg down, but that’s not even touching on the amount of muscle mass he’s clearly gained Cannot stress how proud I am of Phoenix for the efforts he’s put in to changing his life around. The amount I actually personally have in common with Phoenix is crazy, and I think that’s what makes me even prouder. And the thing as a PT which I can safely say I’m happiest about - is Phoenix is actually no longer a client! He has decided that after 6+ months of training with me, whether that be from home or in the gym, he has what it takes to progress on his own. I will always try to educate my clients to the best of my ability throughout their time with me. Phoenix now writes his own programs, knowing that I’m always here to check them once he has done so. PT might not be forever, but it’ll help make a change that’ll last forever. @phoenix_ousley

20.01.2022 Do you struggle to reach full depth when you squat? Coach Mikayla has a tip for you Read her tip here Hot Tip:... If you struggle getting full depth whilst squatting, try raising your heels. . This can often be due to poor ankle mobility, therefore raising your heels allows your knees to track further over your toes, thus making a full depth squat more achievable. See more

20.01.2022 We couldn’t be more pleased to announce that we are BACK IN ACTION as of 11:59pm this Tuesday the 27th of October It has felt like an eternity, but we’re very grateful to be coming back with our State back on top of this virus. Again, we can’t thank our community enough for the support through these times and can’t wait to see you’re faces again. Gym membership will become active from Wednesday however Martial Arts memberships will not be re activated until we confirm cl...ass times over the next couple of weeks. As far as things to remember for covid normal at the gym; Remember that although you don’t need to wear your mask when exercising, ensure you do wear it up until you are. We have a maximum number of 20 people at one time on the gym floor. Although this shouldn’t be a major concern for us, we’re going to take the opportunity to implement a booking system that’s optional to use, but can guarantee your spot in the gym floor during peak hours, and also gives our members the opportunity to know our ‘less busy’ times. It will be an easy system via an app with our gym software. More details to come on this process shorty. Remember to keep to all our well drilled sanitary practices in place in wiping equipment after use and sanitising on entry. Don’t hesitate to contact us with any concerns or comments We can’t wait to see you all very soon! Yours truely, The Maine Fam

20.01.2022 How do you take your super greens? In your protein shake Sprinkled over yoghurt In a smoothie... Dusted over an Açai bowl Mixed with water or your choice of milk Over 20 servings of fruits & veggies! Available online and behind reception Photo credit @trilogynutrition

19.01.2022 The latest article is now available to read, check it out here http://mainefitness.com.au//overcoming-health-and-fitness/

19.01.2022 Another amazing transformstion this time from our very own coach Mikayla! Leading by example; not only tranforming her physique, but just as (or more) importanly her strength, general health and lifestyle. Repost from @coach.mikaylastahl ... Now that I’ve got your attention, let’s talk ‘Before & Afters’. Don’t get me wrong, seeing body composition changes is fantastic! But do you know what excites me more? BEFORE 40kg squat AFTER 70kg squat. BEFORE 0 chin-ups AFTER 6 unbroken. BEFORE Olympic Lifting AFTER . BEFORE 80kg deadlift AFTER 100kg deadlift. BEFORE 2km run (if I’m lucky) AFTER 6km (no worries). BEFORE minimal energy, irritated skin, horrible digestion AFTER increased energy, clear(ish) skin, improved digestion. I could go on for hours... BUT my point is: If you are only looking for physical results then clearly you need to open your eyes and see the bigger picture. Seek enjoyment out of things like being able to run around with your kids (or fur baby ) without feeling like someone has lit a fire in your chest, or finally jumping on a netball court after receiving an injury that sent you back to square one. These are the small things that will keep you determined when motivation begins to lack. Yes, I have lost over 10% of my body weight, but my weight doesn’t define me. How I feel, the things I can achieve and the grit and determination I have to get there does. Your physical results are just a byproduct of all the bloody awesome things that your body can now do, and that, in my opinion, is the GREATEST WIN OF ALL. p.s shout out to my fkn awesome Coach (and boyf) @coachrussellstockdale for all the guidance, support and tough love he’s given to me get me to where am I now. And YES every coach needs a coach, and if hearing that isn’t a good enough reason to get yourself a coach, I dont know what is

19.01.2022 T R I L O G Y S U P E R G R E E N S Powerful antioxidant benefits supports immune system & digestion High profile of vitamins & minerals... Supports detoxification & it has over 20+ servings of fruits & vegetables Available at reception See more

18.01.2022 S T R E N G T H S E N S E I M A G N E S I U M Listen as Coach Russell talks about the benefits of supplementing magnesium including Promoting better sleep quality... Increasing relaxation Improved/increased energy level Supports recovery Available at reception or online See more

18.01.2022 The latest educational article accessible via our website, check it out at: http://mainefitness.com.au/category/articles/ http://mainefitness.com.au//understanding-emotional-eatin/

17.01.2022 Don’t focus so much on perfection that you forget to celebrate progress

17.01.2022 In preparation for people being even half as excited as we are for the gym to reopen tomorrow, we have taken this opportunity of closure to implement booking system that although is optional to use, can guarantee a 75 minute slot on the gym floor during peak hours of 4.15pm - 9.15pm weekdays. It’s not overly frequent that we tap our maximum number of 20 members on the gym floor, but to be safe, and also give opportunity for you to know the ‘less busy’ times to get yo...ur workout in, we are looking to implement this booking system from next week onwards. To use our booking system; Step 1 Download the Mindbody app to your iPhone or android phone / device. Step 2 Sign up using your email address and create a custom password. *note* In creating your new profile, YOU MUST USE THE SAME EMAIL WE HAVE ON FILE when you signed up for your membership for your account to sync up with your membership. If you are unsure of which email this is, feel free to contact us and we can let you know the email we have on file. You will be then asked to verify your email address. Step 3 You now can search for Maine fitness within the app and if your membership is active, you can book your gym sessions in peak hours up to 7 days in advance. You may also see that we share our booking system with Reformer Republic pilates studio in Bendigo. If you have any issues at all, our staff are here to help. Shoot us an email or come in to the gym and we can assist with any issues or questions. Can’t wait to see you all tomorrow!

17.01.2022 Healthy and easy breakfast recipe by @goodful

16.01.2022 MMA classes are recommencing for 2021 next week! you can also take note of our new TEEN SELF DEFENCE class which will run Thursdays at 4.45pm. To celebrate the new year we are also offering 20% off our new MMA memberships for 2 weeks only! Click below for more info!... http://bit.ly/MaineMMA Our MMA memberships; Grant 24/7 gym access Unlimited Class access Friendly welcoming environment Junior membership options available too We have new times and new classes . Swipe left for the new timetable

16.01.2022 We can’t wait to welcome you all back!

15.01.2022 Chocolate and cherry oats from @trueprotein trueprorein Grab yours at reception today 'Tis the season to meal prep with this summery overnight oats recipe! Use your fresh cherries in this tasty recipe and you're set for the week. To recreate it, you'll need: ... 1 1/2 cups (150g) rolled oats 2 Tbsp chia seeds 1 scoop (30g) True WPI90 Rich Chocolate 2 cups almond milk 1 Tbsp maple syrup 25g desiccated coconut 20g dark chocolate 20 fresh cherries (pitted and chopped) Mix all ingredients together well and divide into four equal serves. Leave in the fridge overnight - simple as that! #aussiesummer #hotchristmas #cherries #summerfruit #overnightoats #mealprep #proteinbreakfast #TrueProtein #True #TrueAthlete #TheNaturalEdge See more

15.01.2022 Just a quick little update in relation to the restrictions placed on the operation of gyms in Regional Victoria. We want to thank you all for your continued support and fingers crossed we will see you all very soon

15.01.2022 L I S T E N & L E A R N Ben Greenfield (pictured) is one of our favourite podcasters to listen to So far this has been a stand out episode. He did a talk to a group and covers the topic of living longer, better, happier, healthier and more wisely.... He covers the blue zones (which a few people have asked about) and talks about life purpose and so so much more Currently we are writing a blog post on Blue zones which will cover this topic in much more detail and some book recommendations to accompany it but in short - blue zones are areas where people are living the longest such as; Okinawa, Nicoya, Loma Linda, Sardinia & Icaria. You can find the Podcast and read the Show notes here https://bengreenfieldfitness.com//anti-/anti-aging-tips-2/ See more

15.01.2022 MEET THE TEAM Gareth keeps the cogs turning here at Maine Fitness, and even though you mightn’t see him often, he still works day and night to deliver the best possible service to our community. Keep watching for more

15.01.2022 Eat well - A balanced diet Move daily - Walking, riding, weightlifting or swimming Hydrate often - 2 litres per day... Sleep lots - At least 8 hours if possible Love your body - It is the only one you have Repeat for life See more

14.01.2022 Just an update for all our incredible members to please wear your mask while entering and exiting the gym Wishing you all a happy new year

14.01.2022 SUPPLEMENT PROFILE KIK Keep listening for a run down on the supplement KIK and it’s key advantages. ... Available at reception now!

14.01.2022 G O O D L U C K A N T H O N Y Anthony is taking off on a new adventure. We wish you all the best in your future endeavours and you will be greatly missed by everyone at Maine Fitness Tomorrow will sadly be his last shift - so don’t forget to say good luck and see you soon ... Featured is a video of Anthony pulling a PB deadlift See more

14.01.2022 MEET THE TEAM . . Edward cofounded Maine Fitness back in 2015 with the intention of providing a quality service to his hometown, Castlemaine. Still with that intention at heart, Edward is continuously working on improving Maine Fitness for all current and future members of our community.

13.01.2022 New addition to the gym floor feat. The ‘air runner!’ Like last time, we’re DETERMINED to come out of this lockdown better than ever! 1 YOU ARE THE MOTOR; the air runner is solely operated by you, the runner! Driving the belt requires more powerful leg drive, encouraging better technique like striking with the ball of the foot and keeping an upright stance. This leads to more efficient running technique on the track for athletes and runners. No surprise it...’s commonly recommended from running coaches. 2 NO START UP TIME; With no engine or electronics you can set the pace immediately making it a great option for conditioning circuit training or sprint training. 3HIGH RESISTANCE FUNCTION; Using magnets, the air runner has 4 levels of resistance. Lv.1 for free running to Level 4 which mimics a heavy sled push. I’ll post a more in depth tutorial in coming weeks!

13.01.2022 Let’s talk about the benefits of ginger: - can help treat chronic indigestion. - can help reduce day to day muscle soreness. - can help lower cholesterol levels. - helps fight infections. ... The above are just some of the many reasons to start getting some getting ginger into your diet, starting with this ginger stir fry! I use half a ginger root, but you can use ginger paste for convenience. INGREDIENTS: Lean pork mince Kecap manis Soy sauce Oyster sauce Green beans Brown onion Carrot Coconut rice

13.01.2022 Listen as Coach Russell talks US through the Poliquin step up with Coach Mikayla

12.01.2022 You may see ‘fat grips’ or thick grip bars in the gym and either not know what they’re for or know they must be good for you but aren’t sure why. Here are 3 reasons why we use fat grip training tools; 1. Improve Grip strength Using a thicker grip puts a larger pressure on your hand to hold onto the implement in the chosen exercise, whether that be a push, pull or curl movement. This trains the forearm more than a standard grip which leads to better grip st...rength for not just daily tasks, but even sports performance, like holding a tackle, catching, or grappling. 2. Reduce Joint Pain When you think about it, everyday objects aren’t the always the exact width of a standard barbell and yet this is sometimes the only grip we train in the gym. Using varying thick grip will both balance and strengthen our forearms, often alleviating elbow, wrist and sometimes even shoulder pain. Even novice trainers understand that variety is key in the weight room this rule applies to grip too. 3. Improve Neural Drive A movement with a ticker grip increases the required neural drive to the entire arm, particularly the forearm and hand, this will lead to better strength gain. Studies have shown this in subjects with thick grip training having bigger press’ and pulls when implementing thick grip training See more

12.01.2022 IT’S BACK! TUESDAY AT 5.30PM Come in and trial a class to learn the most effective women’s self defence in a comfortable environment

12.01.2022 It's easy to always get carried away only looking forward, but it's great to look back on the ups, downs and how far we've come in the 5+ years we've been here. So much has and will continue to change, but the things that remain constant is our love for what we do, our determination to keep improving and growing for our amazing community of Castlemaine

12.01.2022 Another update to our gym floor: New Fully Adjustable Synergy Benches. With the ability to adjust from a -10 decline, all the way up to a 90 upright position, our newest Synergy benches are perfect for many of your movements to target a variety of different angles.

12.01.2022 B E E T G R E E N P R O T E I N S M O O T H I E Beetroot stems & leaves are full of essential nutrients for your body and often go to waste. Adding them into your protein shake can disguise the taste (although the taste is quite nice) while supporting and strengthening your immune system You can buy bunches of beetroot with their stems attached at your local farmers market or grow them yourself ... Just remember to wash the stems and leaves before using See more

12.01.2022 PREMIUM ALMOND PROTEIN It contains lions mane extract for neural regeneration vegan omega 3s sourced from algae ... gut loving probiotics magnesium vitamin e calcium iron You can check out the full range of our @macr0mike proteins online by heading to our website or at reception See more

12.01.2022 High protein Balanced carbs & fats But most importantly, delicious! CARBS: 38.2g ... FATS: 31.2g PROTEIN: 60.5g 661 calories See more

12.01.2022 Have you heard?! We're running outdoor PT out in this amazing weather here at the gym! Why not take 3x PT's FREE?! We’d like to help kickstart your health and fitness goals with 3x free private PT sessions for anyone who signs up for a membership to commence when we can reopen the gym 24/7. For those of you who are already members, we’re offering heavily discounted PT rates so you also don’t miss out. This is an awesome opportunity to make a start on your health and fit...ness goals and hit the ground running to make the most of your membership as soon as restrictions are lifted. Click here to learn more; http://bit.ly/3xfreePTs

11.01.2022 An overview of @coulthardconditioning DNA results from @dnafithq If you haven’t already, head over to their page and check out their tests. We would strongly encourage you to have this test done - a very valuable piece of the puzzle. You can read @coulthardconditioning full caption below Nice little infographic from my DNA results back last week from @the__healthproject . ... Majority of the results weren’t too much of a surprise to me; such as being a night owl , a light sleeper , that I’m a mixed training type , take longer to recover from hard workouts (I learnt this pretty fast from my competing CrossFit days) can hold muscle mass and seeing as I’ve obsessed over my diet the past decade most of the nutritional genes also seemed on point The surprising genes I noted were however; That I was the high risk category for ACL injury, that I was predisposed to coeliac response and that I carried the logistical rather than warrior or mixed gene This last gene set I found pretty interesting and did some more reading. These genes indicate that I may produce a somewhat debilitating amount of dopamine in overly stressful situations, however I may be able to process information to a greater degree than the average in a regular environment. Those with this gene also generally have a more adventurous personality type. A very strong recommend to get this test done, as it’s a very, very valuable piece of the puzzle to optimising your health, fitness and longevity. You can simple drop into @thehealthproject in Bendigo to get yours done any time perfect I'm still waiting on my bloodwork to be processed overseas to have my food intolerance panel produced, which will also be a very interesting thing to compare.

11.01.2022 WELCOME TO THE TEAM COACH MUZ You may have already seen him behind the desk but we are welcoming Coach Muz aka Murray to the Maine fitness team . We are so pleased to have his already extensive knowledge and passion and we can’t wait for him to continue to grow with us into 2021 ... The following clips featuring just a snapshot of Muz’s amazing athleticism; jumping nearly a meter high on his way to breaking ‘elite pre season’s’ all-time overall accumulated score.

11.01.2022 Although the gym’s not yet open, we’re opening up reception from tomorrow; 9.30am-4.30 Monday to Thursday for our supplement shop and gym inquiries until we can kick back into it all! So drop in to check out our latest extended supplement range, for any fitness or health inquiries or even just for a chat! Can head to www.Mainefitness.com.au to check out some of our range and products that we’ve now added to the site (which you can also purchase for pick up or postage)

11.01.2022 Thai Beef Salad This recipe serves 4. INGREDIENTS:... 1 1/2 tablespoons lime juice. 1 garlic clove, crushed. 1 tablespoon honey. 2 teaspoons sesame oil. 1 teaspoon soy sauce. 2 teaspoons finely grated ginger. 680g beef rump steak. 1 packet cherry tomato. 1 cucumber, halved lengthways. 1 red onion, halved, cut into thin wedges. 2 long red chillies, halved, deseeded, thinly sliced lengthways (optional). 1 bunch mint. 1 bunch Thai basil. 55g (1/3 cup) toasted peanuts, roughly chopped. 125g Changs vermicelli rice noodles 99% fat free (optional). METHOD: Whisk together lime juice, garlic, sesame oil, soy sauce, ginger and honey. Place the steak in dish and pour half the dressing on top. Cover with glad wrap and place in the fridge. Preheat pan on high. Cook steak for 2-3 minutes each side. Put on plate and cover with foil. Set aside for 10 minutes to rest. Put the tomato, cucumber, onion, chilli, mint, basil, vermicelli noodles (optional) and peanuts in a large bowl. Thinly slice steak and add to the salad. Add remaining dressing and serve. Enjoy

11.01.2022 BEEF KOFTAS & COUSCOUS Ingredients -garlic. -chicken stock cube. -couscous. ... -currents. -tomato. -spinach. -parsley. -Greek yogurt. -lemon. -beef mince. -spice mix. -breadcrumbs. -flaked almonds. -oil. -egg. -butter. Method Melt the butter over a medium-high heat. Add 1/2 the garlic, water and crumbled chicken stock and bring to the boil. Add the couscous, currants and a drizzle of olive oil. Stir to combine, cover with a lid and remove from the heat. Set aside until all the water is absorbed. Fluff up with a fork and set aside to cool. Roughly chop the baby spinach leaves, parsley leaves and tomato. Combine the Greek yoghurt and a squeeze of lemon. Season with salt and pepper. Combine the beef mince, spice mix, egg, breadcrumbs the salt and the remaining garlic. Season with pepper. Roll the beef mixture into koftas. Toast almond flakes. Return the pan to a medium-high heat with a drizzle of olive oil. Add the koftas and cook. Add the tomato, baby spinach, parsley and a squeeze of lemon juice to the saucepan with the couscous and stir. Serve couscous and beef koftas with the lemon yoghurt and toasted almonds.

10.01.2022 M E A L S M O N D A Y Turkey with vegetables and nuts Ingredients... 500g turkey breast 1 head broccoli 4 carrots sliced 1 red onion sliced 20g pecans per serve mixed herbs Method Add all the ingredients except the nuts onto a lined baking tray. Bake for 25 minutes @ 160 degree Celsius or until cooked Total calories per serve - 246g Total protein per serve - 16.8g Total carbohydrates per serve - 3.9g Total fats per serve - 9.4g See more

10.01.2022 MEET THE TEAM The final piece to our little puzzle, Coach Mikayla. If you step into Maine Fitness, you’re bound to see this bubbly girl running around doing something; whether it be taking a client, keeping the boys in check, behind the desk working away or chatting to our members.... Head to @coach.mikaylastahl on instagram to check out her awesome content.

10.01.2022 We're Back In Full Swing! Junior BJJ, Boxing and Senior BJJ on tonight! Drop in to check it out. - https://mailchi.mp/a97cdb07f7ed/were-back-in-full-swing

09.01.2022 http://mainefitness.com.au//the-importance-of-rest-recove/ One of many educational articles accessible via our website, check them out at: http://mainefitness.com.au/category/articles/...

09.01.2022 A little bit of motivation to keep you going through the week

09.01.2022 COACHES TIP Listen as Coach Mikayla briefly touches on a few tips for women trying to build lean muscle mass. 1) Optimise rest & recovery, never neglect it! ... 2) Make sure you aren’t under eating, your body needs fuel! 3) Train hard! (progressive overload is key) 4) Make sure you are getting enough protein in your diet See more

08.01.2022 This year has been a tough one for small business, so it’s great to see how busy our Castlemaine CBD has been over the weekend. Even if you’re not spending, it’s so easy to support your local cafe , pub or retail store Photo credit to @dave.asprey @theresadepasquale Photo credit to @dave.asprey @theresadepasquale

08.01.2022 A tasty easy snack. Protein available online or from behind reception https://www.mainefitness.com.au//maco-mike-premium-almond-

07.01.2022 Neurohacker Sleep aid still available at reception

06.01.2022 COACHES TIP Keep listening as coach Russell briefly touches on a few tips for motivation, particularly when training at home. 1) Go in with a plan 2) Creat short term goals ... 3) Allocate a seperate training space in your house See more

06.01.2022 H A P P Y N E W Y E A R This year has been one of the strangest ones for sure. As always, we could not have done it without the incredible support of our amazing Maine fitness members and our team It’s almost been 6 years since we opened the doors and a lot has changed in that time. We love serving this wonderful community, influencing lives positively and helping to improve health and wellness... We can not wait to bring in 2021 and continue making Maine fitness a safe, comfortable and positive space for you all See you all next year See more

06.01.2022 Magnesium is critical for optimal health, being involved in hundreds of enzymatic reactions in the body from muscular, cardiovascular, detox, and nerve function to name a few. The more active or stressed you are the more magnesium you will deplete in your body approximately two-thirds of the world’s population is deficient in it, putting it on the list of concerns for the World Health Organisation. So is all Magnesium the same? No.... There are two main types of magnesium; Chelates and salt. Chelates are absorbed by the body far better than salt forms of Magnesium, as they are bound to amino acids. However, with this more complex molecular structure makes them more expensive to buy? Or does it? Yes, at first if you look at a bottle of chelated Magnesium Glycine, threonate or taurate compared to a Magnesium oxide, yes the oxide is going to be a lot cheaper, however, due to the much poorer absorption rate of the oxide, the more expensive chelated version is actually far cheaper per magnesium element actually absorbed by the body. We recommended quadra mag for all of our clients, members and every single one of our staff also use it. Available at reception or online See more

05.01.2022 Amazing transformation from our own Mikayla. Losing over 10% of her body weight. Well done Mikayla, such an asset to Maine Fitness

05.01.2022 SUPPLEMENT PROFILE CREATINE MONOHYDRATE Listen as coach Russell gives the run down of True Protein’s creatine monohydrate and it’s key advantages. ... Available at reception now!

04.01.2022 Looking for ways to add different varieties of protein into your weekly meals? Try this duck curry I N G R E D I E N T S 6 duck legs, halved... 3 tbs Himalayan salt (for duck legs) 1/2 cup coconut cream 3 tbsp coconut oil 1& 1/2 cups coconut milk 1/2 cup of water juice of 1 lemon 5 shallots, finely sliced and deep-fried until golden Salt & Pepper to taste For the curry paste 10 long red chillies, deseeded and chopped 2 lemongrass stalks, tough outer leaves removed, chopped 3 shallots, chopped 3 cloves garlic, chopped M E T H O D For the curry paste, smash the chillies, lemongrass, shallots and garlic in a mortar with a pestle until you have a fine paste. Alternatively, you can use a blender to process the ingredients. In a bowl, mix the duck leg pieces with the coconut cream and salt. Heat the oil in a heavy-based pot and stir-fry the paste for 10 minutes or until fragrant Add the duck and stir-fry for a further 5 minutes and then add in the coconut milk and water and allow to simmer, stirring occasionally, for about 20 minutes Season the curry with lemon juice and freshly ground pepper. Sprinkle coriander leaves, and serve with steamed rice of choice (cauliflower rice works well) See more

04.01.2022 Incredible progress from Maine fitness member Michelle who trains with Coach Russell More Pull-up progress with client Michelle Michelle approached me as she has noticed a plateau in her progress with her Chin-up and Pull-up movements whilst training on her own during lockdown.... TAKE NOTE, this advice can be used no matter what goal you have! During the lockdown period, she only had access to gymnastic rings, so had been using a limited range of movements by sticking to a neutral grip. My approach to improving these exercises is to initially train a different movement pattern to when she was using the rings. We did this by incorporating sets of Pull-ups, which involve a different grip. As well as this, we slowed the tempo down dramatically to a 4 second lowering phase of the exercise. This principle, of plateau and change, can be applied to any goal you may have. Whether that be performance based, physique based etc. Have you been sticking to the same nutrition concepts and plans for a while and noticed a plateau? Have you been doing the same training program for a long time and not been making any progress? Then maybe a change up would be perfect for you! If you need a change with any aspect of your training, nutrition or even lifestyle, hit the link in my bio to enquire and I can help set you up with something to change up your current routine and get you working towards your goals efficiently and effectively! See more

03.01.2022 Tis' the season We pride ourselves at Maine fitness on reading several books a month We have read many texts on the topic of training and have compiled a list of books for giving this Christmas ... The three provided in this post are what we would recommend to get a fast, simple and broad understanding of physiology, biology and practice of strength training biology See more

03.01.2022 MEET THE TEAM Always willing to lend a helping hand on the gym floor and doing so with an infectious smile on his face, Anthony is one of our valued personal trainers here at Maine Fitness. Keep listening for more

03.01.2022 SUPPLEMENT PROFILE PLANT PROTEIN Listen for the run down of all the plant proteins we stock at here at Maine and the key advantages... Available at reception now!

03.01.2022 Amazing before and after from Zac Zac has put on several kg of muscle the past few Months training under coach Edward with the goal to increase his strength and size on the basketball court with the Bendigo Braves. Even more importantly than his scale gain, Zac’s strength has increased out of the park since starting; doubling most of his major lifts the past few Months.... Amazing work Zac! See more

03.01.2022 SUPPLEMENT PROFILE Magnesium Key advantages of taking magnesium 1) promotes sleep ... 2) promotes relaxation 3) improves recovery 4) increases energy Available at reception NOW between 9:30-4:30 Mon-Thur! Come say hello

01.01.2022 WHY VITAMIN B12 IS IMPORTANT Came across this post from @moniquecormacknutrition and thought it deserved to be mentioned. A nice little explanation below Vitamin B12 is essential for the functioning of the nervous system, and for making red blood cells and DNA.... We don’t need a huge amount of B12 from food - just a few micrograms - but we really do need it! The sources of dietary vitamin B12 are all animal products, ie meat, poultry, seafood, eggs and dairy products. If you don’t eat animal products or you don’t eat them very frequently, it’s a good idea to keep an eye on your B12 levels. You might need to take a vitamin B12 supplement #vitaminb12 #nutrition #womenshealth See more

01.01.2022 Our Martial Arts program is back in full swing from next week! Kickboxing, Jiu Jitsu, Karate, Boxing and more! Senior and Junior class options with experienced instructors and free 24/7 gym access with our memberships. Message us today to book in to come along and try any classes of your choice!

01.01.2022 The latest her at Maine; Boxing is back! - Why not drop in to trial a class tomorrow night at 5.30pm? https://mailchi.mp/069ba61996c2/boxing-is-back