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Meliora.U

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01.02.2022 How important is stretching? Stretching releases muscle tightness which is important to prevent injury and other muscles compensating. When muscles are tight, other muscles begin to compensate as they are too tired to work anymore. This can lead to injury or other muscle discomfort. An example can be displayed when walking. The hip flexors and extensors (glutes and quads) are responsible for the action of walking. If this muscles are tight, our lower back muscle begin to com...pensate and take over in order to complete the action. This can lead to lower back pain and discomfort. With this, stretching allows for a greater range of motion in any joint action. When we get a greater range of motion, the entire muscle belly is working adequately which increases strength, hypertrophy, and a smoother lift. Do you prioritise your stretching?

12.01.2022 Today I posted a story and tagged the very special Moveforlex] . I listened to a podcast from @wethe_wildones which had Alexa’s sister on it and holy moley it really hit me (worth the listen). I don’t know Alexa, but gosh she sounds like an absolute beauty of a girl. I do know that she loved cycling and her training, and for me this really hit hard as I also love my training and could never even imagine the hardship she would be experiencing through her recovery. A huge sho...utout to her sister @maddyleee and her entire family for being so damn inspiring and creating such a positive vibe out of such a tragic event. I encourage you to check out her story and please move your body in any way, everyday! Next time you can’t be bothered, remember how lucky you are to be able to move #Repost Moveforlex] with @make_repost #moveforlex We invite you to get out and do the things Lex loves On average she usually trains for three hours a day! So please, get moving - take a picture or video and tag us!

26.12.2021 Too many people overthink nutrition and training when it comes to their goals. @hollytbaxter made a video that explains this concept super simply. The above pyramid is a visualisation of the most important factors, right up to the least important factors when it comes to achieving desired goals. ... 1. A brief summary explains that consistency and adherence is the upmost important factor. Without continuous adherence, means little consistency and therefore the goal is less likely to be achieved. 2. Next up comes energy balance / calories meaning, whatever the goal, calories must reflect this. 3. Macronutrient distribution and manipulation then comes into play. Advising to meet protein intake then adjust carbohydrates and fats as desired for personal preference. 4. Micronutrients serve of importance next to ensure efficient vitamins and minerals are met to keep sufficient body functions and repairs occurring. This means that although you can adhere to an energy balance while consuming high caloric, low nutrient foods (generally fast food and processed options), without adequate nutrients, insufficient body functions and deficiencies will be present. 5. Meal time and frequency is usually overthought and for some individuals fall lower on the pyramid. It’s important to remember that this is highly dependant on the preferences of an individual and overall energy balance is of upmost importance. 6. Last is supplements. These are heavily overthought and although provide some benefits, many supplements are under researched and may not perform as they claim. Best to focus on nutrients through adequate food choices before referring to supplements.

13.12.2021 How do you talk to yourself? Question whether you would intentionally say these things to someone else. Pick yourself up on this and make sure it is positive. ... Be kind to yourself!

30.11.2021 I was curious to know your view on health and what it meant to you. Many of you were not wrong, and with no surprise, had a different view on health. Health is defined in the dictionary as the state of being free from illness or injury. While this is obviously correct, it is so much more than this. Unfortunately this only focuses on the physical side of health. ... But what about the mental, emotional, spiritual and social dimensions of health? For someone adhering to a structured training plan and hitting their macros, they would consider this being healthy. While this is physically great, if it is having an impact on any of the other 4 dimensions of health, it is questionable whether these new changes are actually healthy. For example, if it is creating more stress or creating negative social relationships, this is having a negative result on overall health It is important to remember that making any kind of change can create small stressors at the beginning, as it is change of routine. However, if these stressors do not reduce over a short period of time, it may be ideal to question whether this new change is too much of a huge change, and ask yourself what can be altered to ensure it is resulting in OVERALL health benefits.

16.11.2021 *in the @ubereats_aus ad voice* Tonight I’ll be having protein pancakes from @the.proteinpancake Who says you can’t have pancakes after dinner? I love the flexibility of having nutritious fun foods and have worked hard to understand and have the knowledge of how to do this. You too can learn how to do this.

11.11.2021 Following in from last weeks post Maintain your muscle mass. Don’t let your hard work slip away. Below are 2 simple tips to maintain muscle mass. 1. Ensure you are having adequate protein intake. Muscles require amino acids obtained through protein sources to maintain muscle. 2. Utilise your muscles. Get off the couch and use your muscles. You don’t need weight, you just need to apply tension on them. This can be done by: - Playing with tempo: slow down the movement in the... eccentric phase ( this is usually the easier phase of the exercise and works WITH gravity. - Increase reps or include pulse reps: keeps tension on the muscle for longer - Decrease rest periods: limits time for the muscle to recover, creating fatigue within the muscle. - Incorporate pauses and hold: keeping the muscle contracted for longer periods forces it to work harder. See more

22.10.2021 Hot tips for muscle growth during lockdown. Let’s be real, muscle growth occurs through adequate nutrition and some form of progressive overload. Without access to a large array of weights makes it difficult to apply progressive overload. Hate to break it to you but if your pre-lockdown goals were to build muscle, it’s best to drop calories back down to maintenance and change focus away from muscle growth. ... Although progressive overload doesn’t just involve increasing weight (can include increasing reps or slowing down the movement), it still involves applying resistance to a muscle which is easiest done with some form of added weight. And if you are a gym goer, chances are your body has adapted to increased resistance prior to lockdown and building muscle becomes slower and requires extra resistance (weight) once adaptation has occurred. Without access to added weight, this hinders our ability to apply damage to muscles fibres (which is the process of how muscle growth occurs - muscle fibres tear when working against a weight or force, and then are repaired through adequate nutrients obtained through our diet. When muscle fibres are repaired, new fibres are formed as the body wants to prevent the tear from occurring again and by forming new fibres allows for a bigger muscle and therefore a stronger muscle). Therefore, increase in muscle size is unlikely to occur. Don’t be alarmed, you won’t lose your muscle gains during lockdown. Stay tuned for some simple tips to maintain muscle during lockdown.

09.10.2021 After @greaterwesternhealth post earlier today, I thought I’d give my opinion on it. Currently, I’m learning all things nutrition both through my current studies and through my journey through competition prep. When it comes to choosing foods, it’s simple to tell others to choose whole foods and nutritious foods, but it’s important to understand why these foods are more beneficial. Foods that are more nutritious will provide your body with the sufficient nutrients for your bo...dy to function adequately. With this, they assist in keeping you fuller for longer (preventing you from over eating) and allow you to feel more energetic. Don’t get me wrong, soul foods are fine occasionally, but be mindful of how much of these foods you are consuming. To understand why, next time you consume nutrient dense foods, take note of how you feel afterwards. I guarantee it’ll make the soul happy during the short 5 minutes (or 5 seconds) it takes you to consume it, but after a short while you may feel more hungry and after a short energy spike, the lethargy will kick in. In summary, next time you feel yourself overeating or binging on ‘calorie dense, nutrient poor’ foods, question whether your body will thank you for it later.

27.09.2021 Reflecting on your emotions and promoting positive energy Something that sounds so simple but yet so difficult when feeling low. And so I introduce to you the ‘Happy Hormones’’. There are four hormones that are responsible for making us feel more positive and happy. By doing simple actions, a chemical reaction occurs within our body and releases 1 of 4 of the below hormones. Dopamine - The reward chemical... A great example of this can be writing a list of all the small tasks in your day and physically ticking them off. This feeling of accomplishment is a great way to boost your energy. Oxytocin - The love hormone This can be achieved by saying something kind to someone else, or a simple smile to a stranger walking by. By showing affection and appreciation to others, we are immediately uplifted and feel more relaxed Serotonin - The mood stabiliser I’m a huge activate on getting some sun exposure and so next time you’re out in the sun, reflect on how you are feeling in that instant. For the most part, you will feel more upbeat and positive. Endorphins - The pain killer This is by far my favourite! The feelings associated when endorphins are released, are the most exhilarating. Find something that makes you laugh or better yet, get up and move your body. speaking of happiness, massive shoutout to @isabellagalea for this amazing piece. How talented is she.

22.09.2021 Lockdown 2.0 program results!!! Big LOL if you believed that. Reality is these are 5 minutes apart We’ve all seen these types of posts so no need for a long blah blah blah. ... I’ll just leave this one here. See more

04.09.2021 Nutrition labels! Getting creative with nutrition is an ideal way to stay compliant with your goals and make meals more exciting (and keep the mind healthy). Thanks to @the.proteinpancake this is so very simple. For one serving, they contain 21.3g carbs, 0.4g fat and 10.3g protein which is equivalent to 40g of oats with 1/2 serving of protein powder. Not only are their macros phenomenal, but they taste like regular pancakes (unlike your traditional protein pancakes that usually are not very tasty) and are quite filling too. When tracking macros, it’s important to understand how to read nutritional labels and accurately substitute food choices. Meliora will soon be offering coaching that will teach you how to do just that. Stay tuned folks!

27.08.2021 Nutrition labels! Getting creative with nutrition is an ideal way to stay compliant with your goals and make meals more exciting (and keep the mind healthy). Thanks to @the.proteinpancake this is so very simple. For one serving, they contain 21.3g carbs, 0.4g fat and 10.3g protein which is equivalent to 40g of oats with 1/2 serving of protein powder. Not only are their macros phenomenal, but they taste like regular pancakes (unlike your traditional protein pancakes that usually are not very tasty) and are quite filling too. When tracking macros, it’s important to understand how to read nutritional labels and accurately substitute food choices. Meliora will soon be offering coaching that will teach you how to do just that. Stay tuned folks!

21.08.2021 Lockdown extended... Still feeling lost in how to move your body? No stress. This program is a minimum 4 week program with 6 different workouts, pushing you to beat your reps or time each week. It is completely equipment free, however does include options for those who do have some basic equipment. With this, it has a range of innovative ways to be creative with creating your own weights. Once bought it’s yours for life!! ... Jump onto our website to purchase under the Shop tab! https://www.meliorau.com GET MOVING See more