Move the Weight in Northgate, Queensland, Australia | Sport & recreation

Move the Weight

Locality: Northgate, Queensland, Australia

Phone: +61 434 439 577

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25.01.2022 Cardio and resistance training. Most of the time you mention the word cardio to anyone who lifts weights and you might as well be speaking foreign language or swearing at them because hell anyone who lifts weights doesn't dare do cardio. This is actually something that I think is probably one of the more misguided ideas that is circling around in the resistance training world. While specificity is important, cardio for overall cardiovascular and respiratory health will not k...ill you, nor will it hamper your gains, eat muscle or any other semi ludicrous idea. Now I actually tried to find a photo I had come across in my uni notes but couldn't for the life of me find it so this will do plus my excellent explanation. What you are looking at in the picture is a drawing of part of an artery where they are showing the differences between those who exercise, those who don't and those who are at risk of chronic vascular disease. When someone begins more cardiovascular based exercise the arteries actually adapt to the exercise, for most individuals doing this type of exercise the internal diameter of the artery increased and the thickness of the wall decreased, which allows for a greater volume of blood and oxygen to be distributed to the muscles as they need it. Not only does this help sustain energy levels during exercise but also assists in recovery after exercise. Now a powerlifters artery was actually quite cool, although the diameter increased a little bit (not as much as someone doing more specific cardiovascular based exercise like running) but what they found was that the thickness of the arterial wall decreased as it was more so required to deliver large volumes of blood more quickly, so although a powerlifter may be strong their cardiovascular system has not adapted to being able to sustain performance at higher threshold for long periods of time. Now you may ask what the issue is, when our overall fitness is low or on the lower side our recovery is low which means we are impacting our ability to train with intensity which in turn can impact our strength goals (very rough and brief summary, this is a discussion for another post). So how can we improve our strength training and subsequent goals? Include appropriate levels of specific low intensity cardio training into your program. This can include: - going for a brisk walk or bike ride - short bursts of running - 15-20 minutes on equipment such as a rower or elliptical. You will find you will be less out of breath when training, improve your lung capacity, sleep better, improve your metabolism and overall improve your health. Cardio doesn't need to be horrible or completely disregarded, it can be a really important piece in your overall training plan.

23.01.2022 FOOD SHAMING (Please excuse the photo, I never took it for the Gram but it's so suitable to this topic I thought fuck it. Do you shame food? Do you tell it off and let it know how bad it had been? Do you tell it why it has been bad? You naughty donut you're so full of trans fats how could you? What about when it has been good? Do you do that too? Good job carrot for having such good levels of vitamin c .... Think I'm crazy? Hear me out. I listen to people telling me ALL THE TIME that their food is really good except they ate some naughty food on the weekend mate what did it do rob a bank? I think you get my point now. Food is not good or bad. Stop and read that sentence again. There is no one food that makes you fat, sugar is not addictive , chocolate eaten within to be total caloric amount will not make you fat. If you are over your calories every day in broccoli or carrots you will still put on weight (And probably have a sore as hell gut too. My point is learn a little more about the basics of food. That's right, basics. You don't need to know all the complicated shit, understand macros, have a basic understanding of micros and your calories and you're good to go. Then when you go to somewhere like Eat Street you can enjoy your fkn food because it's just food . Got a question? I want to help! Send me a DM and I'll do it as a post and answer it. See more

18.01.2022 Calling all ladies! ? Do you love to throwing weights around in the gym? Like training in an environment where everyone wants to see you succeed? What about taking the plunge and lifting in a powerlifting competition? Valhalla's first 3 lift novice comp of the year is on the 18th and 19th of May, starting on the 12th of March, Coach Alicia will be running a female-only training group to get you the best start to powerlifting possible, and for those who don't wan...t to compete learn all the fundamentals of getting stronger. This awesome package includes: Guaranteed entry into Bustanut Small group coaching sessions Programming Nutrition guidance in adherence to the Australian dietary guidelines, plus recipes Coaching on the day of the competition. Don't want to compete, but interested in getting stronger? This package is perfect for you too. Click on the link below for more information https://movetheweight.lpages.co/mtw-ladies-lifting-club/

14.01.2022 #Repost @_gabbywardnutrition Hate to break it, but your body can’t tell the difference between added sugars ... - - Added sugars [or syrups] being those added into foods. I’m talking white, coconut, honey, agave, maple, rice malt, words ending in ‘-ose’ like dextrose, those listed above and the ones you may be thinking of - - Sugar is a carb and therefore they all contain about 4 kCal per gram, or 17 kJ per gram. - - Natural added sugars, like honey for example, are still sugars. These are not the same as natural sugars found naturally in dairy or fruit. Natural or non-refined added sugars claim to have more vitamins and minerals than more traditional refined sugars [e.g. white], but this is in trace amounts and to have any benefit you would need to be having a lot... which we do not recommend. - - Recommendations may vary depending on the person and their needs but we are told to have a maximum of ~10% of our total daily energy needs from added sugar. Or about 3 tsp for children, 6 tsp for women and 9 tsp a day for men. - - Relative to that I am not saying we can’t have them! All in moderation but don’t think because you’re using another type it is more or less beneficial. - - Choosing to have a lot of an added sugar for health benefits is contradicting, as having high amounts frequently can have negative health effects. - - Some benefits to using different types are: You like it better It’s what you have available It works better in the recipe Some sugars are sweeter gram for gram therefore you may be able to use less sugar in a recipe You tolerate it better #nutrition #nutrients #macros #iifym #iifymgirls #bodyimage #fitnesscompetitor #healthychoices #healthy #food #sugar #diets #diet #powerlifting #bodybuilding #fitness #fitmum #powerlifter #coach #strengthcoach #exercise #squats #fitspo

05.01.2022 Is sugar addiction real? "When you eat sugar it triggers the same reaction in your brain as taking cocaine and it is just as addictive" FALSE.... When was the last time you saw someone breaking into a house/supermarket/restaurant to steal and consume sugar? The statements that have been made regarding sugar have come from rats studies, what these studies also showed were: - that if rats had endless access to sugar they eventually tired of it and the cravings went away (not true for real addiction) - Rats only binged when sugar was given sporadically. There are also plenty of things that light up the pleasure centre in the brain like exercise, sex, friends etc. but we mostly (there are exceptions) don't become addicted to these things either however, for some people they do chase the feeling that comes with it but that doesn't necessarily mean it is an addiction. True addiction is a hugely complex psychological, physiological and emotional process. Sugar is tasty, if you are a healthy adult it will not harm you nor will you become addicted. It will not make you fat on it's own (excess calories do that) now does it need to be avoided (unless you have health conditions that require this) Eat the necessary amount of protein, fruit, vegetables, whole grains and dairy, then consuming something with sugar in moderation won't harm you and will make you far less likely to binge on it. If you do feel like you have a problem I would highly recommend finding an accredited dietitian or sports nutritionist within your area to consult with. #sugar #nutrition #iifym #diet #health #weightloss #fitspo #fitnessmotivation #gym #gymsession #workout #powerlifter #powerlifting #strengthtraining #onlinecoaching #crossfit #athlete #macros #sports #athlete #exercise #cardio #metabolism #energy #fruit #strengthcoach #strongman #food

03.01.2022 Weight fluctuations So at the moment I am doing a mini cut, purely to be a bit closer to my stage weight. Now this morning I did my regular morning weight check and my weight had jumped a kg. Am I worried? Not at all because I hit my macros perfectly yesterday, but what are some things that can cause this sort of weight fluctuation? eating waaayyyy over your daily calorie requirements, binge or something similar. Even in this instance a huge part of the weight change... is fluid. Hormones- it is not unusual for a females weight to fluctuate a few kgs either way at various points in their cycle Higher fibre the day before = increase fluid retention Higher sodium than usual = increased fluid retention These are just a few examples and why it is important to take your weekly average weight and measurements so that we have more than one tool of measurement to provide us with enough accurate data to make an informed decision. #weightloss #nutrition #powerlifting #powerlifter #macros #iifym #coach #onlinecoach #strengthcoach #powerliftingcoach #figurecompetitor #bodybuildingcoach #empowerment #fitspo #fitfam #strongwoman #strongmum #mumswholift #squat #bench #deadlift