Michelle Kotvas Personal Training in Hoppers Crossing, Victoria | Sport & recreation

Michelle Kotvas Personal Training

Locality: Hoppers Crossing, Victoria

Phone: +61 432 617 303

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

22.01.2022 Watch this 81-year-old absolutely demolish the fitness game on TikTok

18.01.2022 Here we go again friends! Give this little cracker a go during the month of December. Fastest 200m row sprint Winner gets a PT session ON ME!

18.01.2022 Just a friendly reminder to those who have noticed a change in their body over the lockdown period. Although I want you to make good choices I refuse to accept anyone beating themselves up over not having a 'summer body'. Start wherever you are, the fact that you are uncomfortable is motivation enough to make some changes. You can change at every chance you have a meal, every chance to exercise, every chance to meditate, every chance to walk somewhere and every chance to be kind to yourself and others.

15.01.2022 Have a look at Rhianna's progress. Rhianna has been back training with me for the year I've been home in Melbourne and she is doing a bloody fantastic job! I'm so proud of her and can't wait to see what her future holds

06.01.2022 Of all the issues in nutrition, we spend an inordinate amount of time on this. First, margarine was touted as being far healthier than butter, but then we were... told that, in fact, butter is better. The butter vs. margarine wars rage across popular science and social media. But did you know that, for most people, ’ ? So what’s going on? : Made from vegetable oils (mono and polyunsaturated fats) Classed as an ultra-processed food Fortified with Vitamin D (in Australia this is mandatory). Not a source of trans fat (historically, it was, but in Australia they are removed in processing). People are scared of it because it used to have trans fats and lacked Vitamin D. It’s also often demonised by health food advocates because it is ultra-processed. Other’s swear by it because it’s lower in trans fats than butter, and it can be made vegan. Margarines can be produced from either mono-unsaturated oils (like olive oil or canola), or polyunsaturated oils (like sunflower oil). There is unequivocal research showing that when you substitute saturated fats (fatty meat, butter, coconut oil) with either mono- or poly-unsaturated fats it reduces your risk of getting heart disease. The simple swap of margarine for butter is an easy heart-friendly diet fix, but only if you do eat butter. The effect can also be large. For people with high cholesterol, margarines fortified with plant sterols reduce LDL-cholesterol levels by about 10%. : Classified as a processed culinary ingredient Made by separating butter fat from milk A source of trans fats and saturated fats. People avoid it because of the saturated fat and trans fat content. Historically, this lead the medical profession, including dietitians, warning against butter products because the data at the time linked the saturated fats alone to an increased risk of cardiovascular disease. Since then, more research has been done that uncovered a nuanced story. For people with high cholesterol, butter does increase the bad (LDL) cholesterol, posing an increased risk of heart disease. For most people, though, the saturated fat you get from butter isn’t enough to influence your heart disease risk. There are other foods like biscuits, cakes, fatty meat and so on that can contribute a lot more saturated fat than the butter on your toast. And outside of butter and cream, full fat dairy products like milk, cheese and yogurt don’t appear to influence risk. Recent research shows that full-fat dairy products have anti-inflammatory properties and a higher bioavailability of high-value nutrients. Conclusion: unless a dietitian or your doctor gives you specific advice, just have the one that you like! Don’t just limit your spreads to butter or margarine though. There are tonnes of other options you can choose from. Hummus, avocado, labneh, cream cheese, or our #NRAUSnerd favourite EVOO (Extra Virgin Olive Oil) also make great options!

06.01.2022 Resilience is like a muscle...the heavier the weight, the greater the growth

05.01.2022 Social media loves #superfoods. We get it, they’re sexy and often exotic. But we’re here to celebrate the more ordinary powerhouses that are easier to integrate... into your diet (and often far more nutritionally dense and cheaper than so called super foods). are cheap, nutritious, versatile and so easy to prepare. They’re about 25% protein and packed with a dizzying array of essential vitamins and minerals like B6, fibre, iron, magnesium, folate, potassium, thiamine, zinc, manganese and phosphorous. Recipe tip: try making spaghetti Bolognese with lentils instead of mince or simply mixing the two! is another inexpensive and easy-to-get ingredient that punches above its weight. It’s rich in fibre and protein and contains sulfurophanes. These are anti-inflammatory compounds that are partially responsible for the bitter taste in cruciferous vegetables. They are anti-inflammatory and may be one of the mechanisms linking cruciferous vegetables with a lower risk of cancer and cognitive decline. Broccoli is also a source of iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and B vitamins. Steam it, roast it, char it, add it to mashit’s so easy to slot into a meal! have, admittedly, been part of the ‘superfood’ discourse. But they’re pretty great, so we’re happy about it. They’re one of the highest plant-based sources of calcium and a great source of monosaturated fat, Vitamin E, protein, manganese, magnesium and Vitamin B2. You don’t have to just snack on almonds. Use them slivered on salads, as meal in cooking, as a paste on crackers they’re super versatile. are one of our favourite foods. They’re humble but mighty. A great source of carbs and fibre (including beta-glucans). 1g beta-glucans each day can lower LDL cholesterol by ~10%. You can get your 1g from 40g of oats. Oats also have more healthy fats and protein than most grains. Better yet, they’re loaded with other nutrients like magnesium, manganese, phosphorus, iron, zinc, folate and Vitamins B1 and B5. So it’s oats for breakfast! Sources: Leech 2018 Healthline, O’Brien 2018 Healthline, Palsdottir 2016 Healthline, Shubrook nd Good Food Australian Almonds

02.01.2022 Macka B's Medical Monday 'Blueberries' (REFIX/THROWBACK) Macka B T-Shirt Range Available at https://www.mackab.com/store Please leave your comments below and sh...are Follow Macka B: https://www.instagram.com/officialmackab https://twitter.com/mackab https://www.youtube.com/user/OfficialMackab https://www.mackab.com Lyrics: Blueberries are a serious thing One of the antioxidant King Packed with nutrients full of vitamins They’re just amazing Vitamins for your brain Help the functioning Vitamins for your skin Anti-aging Minerals for your bones Help the strengthening Minerals for your heart Help protecting High in fibre low in calories Potassium copper and manganese Magnesium calcium all of these Vitamin K and vitamin C Lots of amazing things are inside Antioxidants flavonoids Got a lot that can’t be denied Couldn’t name all of them even if I tried Very appetising look at that Dark and Lovely indigo black Include them in your smoothie or as a snack Breakfast sprinkle them pon top Dem sweet. better believe it But technically low glycaemic Superfood no doubt about it That’s why me a shout it Blueberries are a serious thing One of the antioxidant King Packed with nutrients full of vitamins They’re just amazing Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment. #medicalmonday #mackab #healthyeating #healthiswealth #ital #italisvital #vegan #medical #reggae #rasta #berries #blueberries #naturalhealing #naturalhealth #herbaltea #remedy #naturalremedy #fruits #vegansnacks