Marmina Exercise and Nutrition in Mornington, Victoria | Fitness trainer

Marmina Exercise and Nutrition

Locality: Mornington, Victoria

Phone: +61 448 380 689

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• Gym/Physical fitness centre
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• Personal coach
• Fitness trainer

23.01.2022 What if I told you that your regular baking soda in your pantry is a potent performance-enhancing supplement? It works by increasing acid buffering in the body and negating the "burn" effect. Athletes have approx. 200-300 mg/kg. It's not as effective for other modes of exercise and shows the most significant performance effect in anaerobic running activities. ... Taking a single dose about an hour before exercise increases performance. If you have too much or have it too fast it can cause serious GI distress. For more science based fitness, DM the page or email [email protected].

20.01.2022 During Lockdown, we had the opportunity to spend more time filming and editing Method Mondays episodes. What do you think of this new format? Leave comments below.

19.01.2022 Without a machine, it's hard to isolate your hamstrings with exercises. This dumbbell variation of the leg curl makes for an effective alternative to the machine leg curl. Enjoy!

19.01.2022 It's just 3 days until Christmas! MEAN will be open until December 24 10:15 AM. We reopen Monday, Jan 4. We all deserve some rest and relaxation with our loved ones.... Enjoy the holiday season!

15.01.2022 Being injured; again has re-established a very important point when it comes to the coach-trainer relationship. Language and its interpretation is a key component of successful coaching. It can be almost as or if not more important than demonstrations. Humans perceive actions differently. Potentially due to their body awareness or exercise history. As a result, it's imperative we use words clients can understand to coach them adequately.... Ironically, I'm still terrible at this and use big words all the time. One of my goals is to use smaller, less complicated terms to describe tasks or strength training principles to people. Some self-reflection for your Friday. Also, Fun Fact: like, 7 people call me Mick. Maybe Coach Mike would have been better? #fit #fitness #gym #workout #fitnessmotivation #motivation #bodybuilding #training #fitfam #healthy #health #lifestyle #gymlife #sport #muscle #love #healthylifestyle #instagood #fitnessmodel #fitspo #instafit #exercise #gymmotivation #crossfit #personaltrainer #strong #fitnessgirl #fitnessaddict #weightloss #bhfyp

14.01.2022 There are plenty of ways to gauge PRE. One of them is to see if your progress and performance has halted. PREs are incorporated into your program to manage fatigue. If you can’t progress at the expected rate of your program then you’re probably overshooting PRE and not recovering in time for your next session. ... Other fatigue indicators like sleep quality and appetite also come into play. If they’re not as good as they usually are you could be training at higher than prescribed PREs. Another way is training to as close to technical failure as you can manage and monitoring maximal muscular exertion. For example, if rep velocity begins to slow down and you have to break good technique to achieve the rep that’s technically a PRE 10 in my opinion. You could have done more but you would have to cheat. It’s controversial but I think you could use muscle soreness as a proxy as well. If you’re training at the prescribed training intensity the stimulus shouldn’t be great enough to promote significant amounts of muscle damage. Potentially, but not likely leading to soreness Especially if the exercises aren’t novel. Which would be saying a lot in my opinion. You’re doing the same exercises but still getting sore? Maybe your PREs are too high. Need more from our science-based approach? DM the page or email [email protected] #fit #fitness #gym #workout #fitnessmotivation #motivation #bodybuilding #training #fitfam #healthy #health #lifestyle #gymlife #sport #muscle #love #healthylifestyle #instagood #fitnessmodel #fitspo #instafit #exercise #gymmotivation #crossfit #personaltrainer #strong #fitnessgirl #fitnessaddict #weightloss #bhfyp

14.01.2022 Have you begun your fitness journey at a gym only to sign up and not know what to do? You’ve tried everything from Spin to Bootcamp. Maybe the classes don’t accommodate for your injuries and nothing seems to work!? Introducing a more methodical and evidence-based approach to your exercise and nutrition. ... We want to show you how you can get in shape without fads, gimmicks or starving yourself of delicious foods. Workouts don’t have to be super hard. We train smarter so you can get stronger! Our members say it’s like private training but you’re in a group and that we’ve set the bar for small group training on the Mornington Peninsula. Come and experience the difference for yourself for just the price of a cup of coffee per day! Follow the link to learn more. https://www.marmina.com.au/unlimited-group-training-this-j/

12.01.2022 It's great to see all the new faces that have started their fitness journey before the end of 2020. Don't wait for a "New Years Resolution" to take action and improve your health. DM the page or email [email protected] to get started.

11.01.2022 If you’re unable to perform RDLs with a Barbell, the Dumbbell RDL makes for an excellent alternative. A benefit of performing this variation is that you’re not limited to having the Barbell in front of you Performing this exercise with Dumbbell by your side might be more comfortable for your mobility restrictions, leverages and body type.

08.01.2022 At MEAN, big, heavy compound exercises are the meat and potatoes of our programs. That doesn't mean that we don't perform single arm and leg unilateral exercises. If Squats, Bench and Deadlifts are the main part of the meal, then Rows, RFESS's, RDLs (single and double leg) and other exercises are the steamed vegetables or salad that come with all our meals. ... Sometimes we load exercises ipsilaterally or contralaterally. This phase of our program has us doing various contralaterally loaded exercises. I know, that's a mouthful. Ipsilateral just means the load is on the same side. Contralateral means the load is on the opposite side. Contralaterally loaded lower body exercises are beneficial because they let you train your glute on the opposite side of the body. If you put a weight in your left hand and do lunges with your right leg, then your right glute will be working hard to stabilise your leg bone. Try this out during one of your next lower body training sessions! For more on our science-based fitness programs, DM the page or email [email protected]

06.01.2022 When should you change exercises? Introducing novel exercises into a training intervention should be done intelligently and with reason. Making changes, "for the sake of it" generally leads to spinning your wheels and is deleterious to ones progress in the gym.... This doesn't mean that "variety" isn't a genuine reason to alter a training strategy. If you're bored of the same exercise that you've been performing for a number of months, changing it can potentially increase your adherence. Thus making this a methodical alteration to your training program. Just recently I changed an exercise variation. The exercise is for the most part still the same. Though, I altered the implement used to perform the exercise to drive more progress. For context, it was the Incline Dumbbell Bench Press. I swapped to Incline Barbell Bench Press. Here's why I changed the exercise: 1. I couldn't progress the DB Bench anymore. Even after several weeks of trying to add reps and/or weight. 2. I deloaded (performed approx. 50% of my usual work in the gym). Progress quickly stalled shortly post deload. 3. Most other factors are pretty good (diet, sleep, stress management). 4. The exercises percieved fatigue to stimulus ratio favoured fatigue. It was probably really stimulating but very hard to recover from. Before changing an exercise, implement and consider some of the above. Did you find this post helpful? DM the page or email [email protected]. #fit #fitness #gym #workout #fitnessmotivation #motivation #bodybuilding #training #fitfam #healthy #health #lifestyle #gymlife #sport #muscle #love #healthylifestyle #instagood #fitnessmodel #fitspo #instafit #exercise #gymmotivation #crossfit #personaltrainer #strong #fitnessgirl #fitnessaddict #weightloss #bhfyp

05.01.2022 Diets with names are often sensationalised and marketed so that you buy into the hype. If a diet has a name, it’s probably unnecessary. Practice sensible nutrition behaviours that you can adhere to long term. Rather than getting caught up in fads and gimmicks. For more on our science-based systems, DM the page or email [email protected]

02.01.2022 Wishing all the wonderful humans at MEAN a Merry Christmas and a Happy New Year! Without you, we wouldn't have made it. Enjoy your well deserved break. See you next year!