Megan Marsh Personal Training in Essendon, Victoria, Australia | Fitness trainer

Megan Marsh Personal Training

Locality: Essendon, Victoria, Australia

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• Medical and health
• Alternative & holistic health service
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25.01.2022 WOW#2 you win Fitter Faster Stronger 14 minutes as many rounds as you can Kettle Bell Swings Jumping Lunges ... Kettle Bell Sumo Deadlift High Pull Kettle Bell Goblet Squat Plank Add two reps each round, 16kg Kettle Bell Why did I sign up for this? #fitterfasterstronger #12wc #12weekchallenge #wow2 See more

25.01.2022 Good night #purpose

23.01.2022 A big shout of to all of my 12 Week Challenge clients. You've all done an incredible job. It's not an easy journey but after seeing your reactions when doing your final measurements I know the hard work was worth it. We all have ups & downs and set backs from injuries to personal obstacles but you all persisted and finished the challenge off strong. I am super proud of all 6 of you ... A special thanks to these three for my flowers And of course Kristen for my coffees See more

22.01.2022 Unfortunately a lot of people lack the ability to activate their glutes during their leg exercises, such as squats and deadlifts.. do you feel your glutes when squatting? Many people use their quadriceps too much in order to compensate. But good glutes are key to excelling in your lifts. Do your knees collapse in when squatting and deadlifting? This is a sign of weak glutes. By using a resistance band around your thighs you will become more aware of your knees valgus and re...sist this by pushing your knees out towards your feet. By resisting the Band you're providing increased glute activation because your resisting internal rotation making the stabilising muscles around the hip to fire. This will increase the strength and activation of your glutes which will assist in lifting heavier loads! Well done @kaitlynhoban for smashing your glutes this morning! See more

20.01.2022 Do you get pain in your hip flexors/groin when exercising, squatting or lunging ect??. Most of the time people get told they need to stretch out their hip flexors. The problem with this is that if youre constantly stretching them youre also putting a lot of pressure and stress on the anterior capsule of your hip joint. Yes theyre probably quite tight but they could also be weak.... Here is a Psoas Hold, it will help to strengthen and activate your hip flexors and your hamstrings. This exercise is also great for spinal stability and hip control. Heres how you can do this- 1- Place a resistance band around both feet. Bring your knees past 90degrees of hip flexion. 2- Fully extend one leg without letting the other leg lose its position. 3- Hold for 3 seconds, slowly bring extended leg back past 90 degree hip flexion and repeat with other leg. See more

16.01.2022 PSOAS HOLD Due to a lot of people asking about this exercise I thought I'd film it for you. If you didn't see the post scroll down and have a read Megan Marsh Personal Training @meganmarsh_pt

16.01.2022 Shout out to my client Kaylene Jasmine, half way through the 12 week challenge has lost 30cm and 5kg! Hard work pays off, keep training hard!

16.01.2022 Consistency is the key They say it takes between 21 40 days to turn a new behaviour into a routine. Here are my 4 rules for creating consistency with training and eating habits to stay on track of your goals ... 1- Preparation The first key to being consistent is being well organised and prepared. Youve all heard the quote; failing to prepare is preparing to fail well its so true, it happens to all of us! Do you ever get home from a busy stressful day and think I really cant be bothered cooking and opt for take away or a frozen meal or even skip dinner? Set aside some time on the weekend to prepare your meals for the week, throw them in a container and you wont have to worry about making anything after a long day at work. 2- Organisation Have you ever forgotten to take your gym clothes to work? Yes..! Then gone home to get it after work, laid down and never got to the gym? Yes..! Get everything organised the night before! Lay your work clothes out on the dressing table, pack your gym bag, have your meals ready to go. 3- Enjoyment Its super important to enjoy what you do! Whether you have a workout buddy, an awesome personal trainer or your favourite play list you have to enjoy getting up every day to get it done! Throw some variety into your workout to mix it up and keep it fun! 4- Results Youre putting in all this hard work and effort, you want to see results! Take measurements and photos to track physical results, but remember its not all about whats on the outside that counts, how youre feeling on the side is so important! Write a diary or a list of all the things and ways youre currently feeling, whether its sluggish, tired, anxious, stressed, constantly hungry, write it all down. In a few weeks re-take those measurements and photos, write down a new list of feelings. Compare it to the beginning and see how well youre progressing. Results keep us hungry and craving for more! Share this post and I will send you my favourite super quick, simple and delicious breakfast, lunch and dinner recipes!

15.01.2022 Body stores = energy in - energy out Body stores is the tissue breakdown of fat, muscle, organ, bone etc. Energy in & energy out is called the Energy Balance Equation (EBE) this is how we calculate a persons energy balance and how much weight a person will lose or gain in time. ... EBE is a basic way of determining body weight, it doesnt provide us with much other information about body composition which is determined by hormone levels, macronutrient intake, type of exercise, age, medications, genetics, ect. EBE doesnt always work for everyone which can be frustrating! Here are some reasons why EBE may not be working for you.. 1 Food labels they arent always accurate 2 Food absorption How the body absorbs different food, we absorb less energy from minimally processed carbohydrates, and fats, because theyre harder to digest. Processed foods are the opposite because they are processed the digestion has already been done for you 3 Preparation Cooked foods increase the amount of energy we consume from them because the cooking process breaks down the cells and increases the bioavailability 5 Gut health depending on the types of bacteria in our gut will determine how much energy we absorb from foods. By eating whole and minimally processed foods, the number of calories you absorb can be significantly less than what you expect, they also require more calories to digest. By eating highly processed foods your body will absorb more calories and burn less calories whilst digesting them Energy in = actual calories eaten calories not absorbed

15.01.2022 Mind ------ Matter

14.01.2022 FOAM ROLLING - What is it It is a technique used for releasing tension within your body This technique is more specifically known as self-myofascial release. Fascia is a term used to describe the connective tissue that surrounds nearly every cell within the human body. Myofascial is the connective tissue surrounding the muscles. Should you be doing it? YES Over time strain, over use and poor posture can cause shortening and thickening of myofascial fibres whic...h will cause tension. This will restrict blood flow to the tense area, and will increase pressure on surrounding areas like your bones, joints, tendons ect. Foam rolling and applying pressure directly to the tense fascia is an effective way of alleviating tension as it helps to increase the length of the myofascial fibres. Restoring normal blood flow and releasing the restriction in the muscles. BONUS Many people find that foam rolling reduces the appearance of cellulite due to improved removal of toxins! #dimplesbegone See more

11.01.2022 How is Fat burned? Fat is our main storage of fuel for our body. Fat has a high caloric value, 1g of fat = 9 calories, in comparison to 1g sugar = 4 calories. Fat also provides 129 molecules of ATP while glucose yields only 36 ATP. What happens to fat? Fat cells do not disappear, they simply empty out their vacuoles that store the fat molecules. First our bodies need access to our fat storage. We do this by performing lypolisis (breaking down of fats), fat is oxidized and bro...ken down into glycerol and Free Fatty Acids subsequently released into the blood stream. Those molecules then make their way down into the muscles where they begin to be metabolized. Fat is our bodies primary source of fuel when we havent just eaten and arent exercising (at rest). When youre sitting at home or even going for a light walk your bodies main source of fuel is Fats. As the intensity increases by walking up a few flights of stairs depending on the need for energy our bodies will begin to switch from fats to carbohydrates as fuel. So how does this relate to your exercise? When you begin to exercise or lift weights your body requires a more rapid supply of energy the percentage of fat used decreases and begins to favour carbohydrates. This doesnt mean that it will decrease fat loss. As you increase exercise intensity and rely more on carbohydrates as a fuel source the amount of calories you burn also increases as you require large amounts of energy to fuel your exercise. Example: If you burn 200 calories walking slowly for an hour, 120 calories burnt are from fat and 80 calories are burnt from carbohydrates. But if you burn 600 calories in an hour of lifting weights 240 calories are burnt from fat and 360 calories are burnt from carbohydrates. By lifting weights youre also creating after burn which is when your body continues to burn calories once youve stopped exercising for 24 hours. This means you will burn a larger amount of calories post training from lifting weights than steady state cardio. See more

11.01.2022 So bloody proud of this girl She never complains and she never gives up! Every session she gives 110%, she comes in early and stays back after sessions. She listens, takes my advice and puts it into practise. Not only is she getting her pre baby body back but she's becoming healthier and happier. ... She is one hot mumma See more

10.01.2022 We see results when we step outside of that comfort zone

10.01.2022 Importance of stretching Stretching is important to protect our mobility and promote independence as we get older Stretching keeps the muscles flexible, strong, and healthy, which allows us to maintain flexibility and range of motion in the joints. Without regular stretching, the muscles can shorten and become tight. ... Before stretching prior to training, it is best to do a light warm up to prepare the muscles. This ensures that our bodies muscle fibres are warm, which reduces the risk of muscle damage. By warming up, more blood is circulated to the area making the tissue more pliable and it easier for the muscle to stretch. Stretching before training is also important as it increases range of motion and decreases resistance to stretch, allowing for a freer movement pattern. This is particularly useful for activities requiring a large range of motion within multiple joints for example, squats and deadlifts.

08.01.2022 Lemon Water Benefits Drinking warm water with lemon juice squeezed in it can have many positive effects on the body, here are a few Lemons can help with weight loss, they have pectin fiber, which aids in the suppression of hunger cravings.... Lemon water can assist with recovery because it helps reduce both joint and muscle pain Warm lemon water can assist with digestion due to the citric acid contained in lemon. This acid interacts with various enzymes in your body and stimulates the secretion of gastric juice It cleanses the liver and Increases its function. Lemons will help fight respiratory infections thanks to the anti-inflammatory properties Can help regulate bowl movements Can reduce depression and anxiety because of its high potassium content are often linked to not having enough potassium in your blood

08.01.2022 Are you over indulging on weekends? This could be sabotaging the hard work youre putting in throughout the week and preventing you from achieving your goals! Firstly no one if perfect nor is any diet perfect. Instead of restricting yourself throughout the week by attempting to follow what you believe is the perfect diet just aim for acceptable. What are your health and fitness goals? What do you feel like? What is available now?... Spend less time worrying about what & when you can and cant eat or how much you can or cant have. These thoughts take up way too much of your time, they will also start to make you think, Screw this I cant be bothered anymore! or the second you break the diet only slightly you think youve blown it so you go all out and eat whatever! Ditch the Rules, listen to your body, eat when you feel hungry and stop when you feel full. Rather than being perfect all week then blowing it Friday-Sunday at every meal. If youre confused ask yourself the following question... Is what youre eating going to help achieve your health and fitness goals? Most of us know what foods nourish our bodies and which foods are crap. Eat foods that make you feel good and ditch or restrict the foods that make you feel shit. Of course this doesnt mean you should eat a box of doughnuts or a bottle of wine daily, it means you should create a healthy relationship with food. We need balance. Remembering if youre an athlete or training for something in particular then a strict diet may likely be necessary. See more

07.01.2022 Regular Potatoes VS Sweet Potato? Which one is really better for you When looking at and comparing the two potatoes nutritional value, its basically a tie! ... The only major difference is that sweet potatoes contain an extremely high amount of vitamin A, 438% of your recommended daily intake. Potatoes and sweet potatoes are both nutritious, energy-rich tubers. They both contain antioxidants, substances that help control oxidative damage in the body. The plant chemicals in potatoes and sweet potatoes can also keep us healthy by regulating the immune system, fighting viruses and controlling inflammation. Whilst they both share the same name, theyre actually from two different plant families; potatoes are from the solanaceae family, where tomatoes and eggplant are both also from. Sweet potatoes are from the convolvulaceae family related to trees, shrubs and herbs. Do you think carbs will make you gain weight? Well actually the carbs found in both white and sweet potato are both from resistance starch and fibre which actually help you stay lean and healthy. Lets look at the benefits of the two by incorporating them into a balanced diet Helps you feel psychologically and physically satisfied Ensures that your diet has carb variety Provides you with steady slow burn energy Both white and sweet potatoes, when eaten as part of a balanced diet, provide a fantastic array of nutrients. 1 Preparation - baked, boiled or roasted are generally the healthiest way of eating potatoes. 2 Allergies - potatoes contain proteins patatins and lectin if your allergic to either of these eating them could case intestinal damage. 3 Moderation - consume potatoes in a well balanced diet.

07.01.2022 BOOTY ALERT Cable Kick backs - these are great because you cant really do them without using the glutes In many other lower body exercises like squats or lunges other muscles like the quadriceps take over, but with extension of the leg behind you, there is limited accessory muscles that can take over. If you've read my last post about having greater use of your glutes whilst squatting and you have implemented it into your leg day then your glutes should alread...y be on fire The cable glute kickback effectively targets your glutes by isolating the gluteus maximus, gluteus medius, gluteus minimus, and your hamstring muscles. Add these to the end of your leg day and watch your booty grow 12 Reps each side, 3 Sets GO #MMPT

06.01.2022 Here is my client @jimoreyphotographer In just 10 weeks Jamie has lost 6% Body Fat, 8kg & 10cm from his waist Through removing certain foods from his diet we have been able to eliminate his bloating. Jamie never thought he would actually commit to training and eating healthier, now he is training nearly every day and eating food that nourish his body, he even goes to the gym on Saturday nights instead of the pub Jamie has also gained a huge amount of confidence

06.01.2022 Working on perfecting my form #gettingthere thanks for doing all the work @benscottpt

06.01.2022 Training outdoors mixing it up and getting some vit D and fresh air

06.01.2022 SALT Salt is a crystalline mineral made of two elements, sodium and chlorine, these two elements are essential for life. Sodium and chlorine serve important functions such as helping the brain and nerves send electrical impulses. Many people believe that salt is unhealthy, the reason it is perceived as unhealthy is that it can bind water in the bloodstream and raise blood pressure. So, lets take a look at different types of salts to help you make the right choice.... Firstly, most common salt - Table salt, it is usually heavily processed to eliminate impurities and trace minerals. The problem with this is that it can clump together, because of this is has various substances and additives added to it so it flows freely. Sea Salt is made basically by evaporating sea water, depending on where it is harvested and how it was processed, it usually does contain some amount of trace minerals like potassium, iron and zinc. The darker the sea salt, the higher its concentration of impurities and trace nutrients will be. However, due to the pollution of our oceans, sea salt can also contain traces of heavy metals like lead. Lastly, the salt I literally carry around with me- Himalayan Rock Salt is hand-mined from the Himalayan Mountains in Pakistan. It is naturally high in iodine and has 80+ minerals. It contains all 6 electrolytes that our bodies require - sodium, potassium, chloride, magnesium, phosphorus and calcium. Himalayan Rock Salt also contains iodine, an element our bodies needs to synthesize thyroid hormones, it may help promote and maintain healthy thyroid function. Himalayan Rock Salt may also increase adrenal function; your adrenals are two little glands that sit on top of your kidneys. Theyre responsible for regulating your bodys stress response by producing the hormones cortisol and adrenaline. It can help reduce stomach acid reflux by balancing pH levels (alkaline/acidity), aid metabolic function, reduce muscular cramps, help your intestines to absorb nutrients, improve circulation and lower blood pressure. Himalayan salt is also said to help relieve migraines and increase energy. So to wrap it up, Himalayan Salt will provide your See more

06.01.2022 So so incredibly proud of this lady. After never stepping into a gym before and never being interest in training she decided to give it a go. She's down 5.7kg and looking absolutely amazing. She's training 4 times a week with me, she has cut out the processed food from her diet and is eating more foods that nourish her body. There's been a lot of sweat and hard work, never has she complained or given up. ... You inspire me, I'm so proud of you Mum See more

06.01.2022 STRESSED OUT & TIRED TRY THIS Lime and Salt Water ... Start your day with a lime mixed with 1/4 teaspoon of coloured salt and warm water first thing in the morning on an empty stomach. Here's the benefits Salt has lots of important functions for the body, one of them is nourishing the adrenals. The adrenals are 2 glands that sit on top of the kidneys. They are responsible for the majority of hormones involved in energy levels and stress management, such as adrenalin, noradrenalin and cortisol. Let's talk about cortisol.. You need cortisol to work, train and survive. If you are sleepy in the morning and struggle relaxing and sleeping at night then your cortisol optimisation is probably off. Ideally cortisol should be highest in the morning and lowest in the evening. Salt helps the adrenal glands which are responsible for cortisol shifts. When we are consistently under stress whether its physical or emotional we can develop adrenal insufficiency or imbalances, this will cause high insulin levels and your blood sugar will drop this then leads to over eating and indulging in high sugar high saturated fatty foods. By consuming a glass of lime & salt water it will promote cortisol levels to spike in the morning and lower itself in the evening this will help you control your hormones to keep you less stressed throughout the day and avoiding the likely hood of binge eating.

05.01.2022 @tish_rose wearing MMPT, looking like a babeeee

05.01.2022 Hip Thrusters Want to build a nice toned round booty ? First you need to learn how to use your glutes. Hip thrusters are an excellent exercise to activate your glutes and hamstrings. These can be done laying flat on the ground, by elevating your shoulders or elevating your heels.... By having your heels elevated it allows for a larger range of motion and will have greater activation of your hamstrings. Add these to your warm up before training legs! Squeeze glutes & hamstrings at the top and hold for 2 seconds Push pelvis as high as you can Bum should be close to the bench Add weights or resistance band to increase intensity Ensure you're pushing through your heels on all variations of glute bridges Stay tuned for more booty building exercises Watch that booty grow See more

04.01.2022 Summer is over Don't think of fitness as a seasonal hobby that you do to get in shape for summer. It should be an ongoing healthy life style change that is maintainable.

04.01.2022 Sleep Sleep is just as important as your training and nutrition. Are you wondering why youre not seeing the results youd like but your eating and training is on point. The reason may be sleep, you cannot achieve optimum health with poor sleep! Here are a few reasons why.. 1- Short sleep duration is one of the strongest risk factors for obesity, this is believed to be mediated by hormones. If your goal is weight loss, sleep is critical!... 2- Sleep deprived individuals tend to have a greater appetite, which leads to greater caloric intake. This is due to fluctuations and higher levels of ghrelin, the hormone which stimulates appetite. It also reduces levels of leptin which suppresses appetite. Increases in appetite may lead to a caloric surplus, leading to weight gain. 3- Restricted sleep affects blood sugar and reduces insulin, this can increase rink of type 2 diabetes. 4- Poor sleep has been strongly linked with depression. 5- Restricted sleep can impair immune function, increasing your risk of getting sick. 6- Restricted sleep can activate inflammation and cell damage. Heres my tip for a better nights sleep.. 1- Get as many hours before midnight as you can, this is when youre in your deepest sleep. 2- Take a magnesium supplement, it will help your muscles to relax and is known to decrease the cortisol levels (stress hormone) 3- Sleep for 7-9 hours each night 4- Stay away from any technology 30 minutes before bed 5- Create a routine, go to bed at the same time each night and wake up at the same time each morning to regulate your sleeping pattern. Avoid disrupting this on weekends as it will blow out your routine. 6- Ensure your bedroom is pitch black 7- Drink a glass of warm lime water with a pinch of coloured salt as soon as you wake up to boost cortisol levels. (Full post of benefits on lime & salt below) See more

04.01.2022 Goodlife Health Clubs 12 Week Challenge Fitter Faster Stronger WOW#1 COMPLETE 12 minutes to complete as many rounds as possible! Scored 277/300

03.01.2022 Protein Protein is a very misunderstood macronutrient, it has a stereotype that its only for the aesthetic world. Yes, Ive heard this many times! Yes eating protein triggers protein synthesis and is the building block for muscle tissue. But there are many reasons to why protein is much more important than that and why its extremely beneficial for everyone. ... Protein is essential, here are a few reasons why 1. Proteins are used to make bone, hair, nails, skin, muscle cells, and they play a role in the production and use of enzymes in nearly every function of the body. 2. Protein can improve body composition. It helps you keep that all-important lean body mass including connective tissues, organs, and bone as well as muscle. 3. Protein improves brain function and can aid in blood pressure, cardiovascular health, sleep and preventing diseases. 4. Protein makes you feel fuller despite eating less, eating more protein can often causes people to eat less overall. 5. By eating more protein you burn more calories, because of the increased thermic effect of eating, the amount of calories you burn through digestion. So how much protein should you be having? For most active men: 6-8 palm-sized servings of protein per day. For most active women: 4-6 palm-sized servings per day.

02.01.2022 WOW#5 Even PT's need a PT #thankscoachchris Non stop 1 minute row ... 1 minute 20kg thrusters 1 minute 10kg plated sit ups 2 minutes rest 4 rounds, as many reps as possible! LETS GO #fitterfasterstronger #goodlife #goodlifehealthclubs #wow5 #12weekchallenge See more

02.01.2022 Thursdays mean boxing with this babe @kaitlynhoban #relievinganger #calm