Michelle Murphy Personal Trainer | Businesses

Michelle Murphy Personal Trainer

Phone: +61 429 482 023

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• Sport & fitness instruction

22.01.2022 We are so often caught up in the diet trend of the moment, or utterly convinced by a particular diet 'tribe' spruiked by a celebrity, that we have our blinkers ...on to any other way of thinking. The truth is that there are many ways to eat healthily and the one that is right for you is based on lots of different factors such as: Your culture and the diet you grew up eating. Your likes and dislikes - there is no food you absolutely have to eat to be healthy! Any allergies or intolerances The foods available where you live Any medical conditions which may require or benefit from a specific diet - this is what clinical dietetics is all about and a therapeutic diet (e.g. keto) does not mean it is right for everyone Your ethical or religious beliefs - these may exclude certain foods or food combinations or you may be morally opposed to eating cage eggs or all animal foods Your genes - genetic variants can make you need more or less of certain nutrients or make a certain diet a better choice for you Your activity levels, size and amount of muscle What we do know is that all of the healthiest diets in the world are based on real, whole foods. They can be processed in some way - cooking is processing after all - but they should be close to how they appeared in nature. And for our health and the health of our planet, we should be eating lots of plant foods. That doesn't mean no animal foods. That is an ethical choice we must all make. But with my nutrition science hat on there is no doubt including some animal foods does make it easier to meet your nutrient needs and there are some nutrients that we only get from animal foods. Just be sure to eat lots of plants alongside. Start with those foundations and you are 80% there to achieving your own healthy diet that suits you.

22.01.2022 Diploma of Weight Management done and dusted! After 18 months of study I've received my certificate. I'm now a qualified Weight Management Practitioner

20.01.2022 Meat free Monday lunch. Roasted pumpkin & capsicum salad with chickpeas & feta. Dressed with basil, olive oil and balsamic vinegar.

13.01.2022 Healthy nutritious meals in a bowl. 1.Roast vegetables, salmon & chickpea salad 2. Chilli con-carne (turkey mince) with kale slaw and feta. 3. Lamb, lentil & vegetable curry & brown rice 4. Dukka coated turkey & quinoa salad

13.01.2022 Wishing you all a wonderful festive season. Have fun and enjoy good food with family and friends. Don't forget to move your body and also take time out to relax the mind and unwind from the year. I'm taking a much-needed break and will be back in business on the 4th of January. Cheers, Michelle

12.01.2022 Two meals with left over chicken, roasted zucchini and capsicum. Add a nutritional boost to the humble toasted sanga. Sourdough wrap with chicken, zucchini, capsicum and feta, served with baby spinach. This was absolutely delicious! Second dish a quick & easy chicken, veg & brown rice bowl sprinkled with black sesame seeds. Both no fuss healthy good food!

12.01.2022 Good Friday breakfast. Sourdough French toast with berries and a dollop of Greek yoghurt.

07.01.2022 FIVE years ago I signed on as a PT at Ultim8fitness, and I'm STILL HERE! A big thank you to Matt & Rachelle for taking me on even though they didn't need another PT at the time. I'm so grateful to be part of this awesome gym, and to our fantastic members (many of you have been there as long as I have!), you make Ultim8fitness a welcoming and happy environment to be part of. Lastly, I'm grateful for my wonderful group of clients, both current and past, as without you I wouldn't have a business. Getting to know you all, sharing stories and having a laugh is a true pleasure. Thank you all for giving me the opportunity to continue my passion in the health and fitness industry. I've been a PT for almost 17 years, which is a damn good effort if I don't say so myself! Michelle

06.01.2022 This week's food in focus Chia are rich in plant omega-3 fats, antioxidants, protein and contain both soluble and insoluble fibre. Put your chia seeds in wate...r and you can see the soluble fibre for yourself in just a few minutes the water becomes a gel. This process in your gut after eating the seeds is a good thing! It slows the access of your digestive enzymes to any carbohydrates present in the meal, thereby lowering the GI and helping you manage your blood sugar levels. The fibre in chia fuels the good bacteria in your colon, lowering your risk of colon cancer and other gut disorders, while boosting immune function. Chia are also one of the few plant foods to supply high amounts of the plant omega-3 fat ALA. While this is not the same as the long chain omega-3s found in oily fish - we have a limited ability to elongate ALA to make the long chain omega-3 fats the brain and other body cells need - it is beneficial nonetheless and plays an anti-inflammatory role in the body. 10g of chia seeds provides about 2g of omega-3 fats. The National Heart Foundation recommends that we consume plant omega-3s every day, but also try to consume an oily fish or other source of long chain omega-3s twice a week. Chia seeds are about 20% protein and unusually for a plant they contain all of the essential amino acids. They are therefore a valuable addition to vegetarian and vegan diets. Chia is also one of few foods that are truly a whole food - you buy and eat them completely intact. I love the crunch they add sprinkled over a salad, add them to your muesli or cereal, soak to make a chia pudding or add to your baking.