Nathaniel Langdon PT | Businesses

Nathaniel Langdon PT

Phone: +61 499 573 950

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25.01.2022 WHAT IS A CALOIRE!? By definition, a calorie is the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. But what does that mean?.... When referring to nutrition a calorie is a unit used to measure the amount of energy in food another unit that could be used is kilojoules (KJ). Think of these as centimetres and millimetres they both measure distance, just smaller increments. 1 calorie= 4.181 kilojoules.... What are macros? Macros or macronutrients are the nutrients that produce different yields of energy or calories within foods or drink these nutrients make up the majority of our diet. i.e. Protein carbs and fats for each gram macronutrient deliver the following calories: 1Gram of protein= 4 calories 1Gram of carbohydrates= 4 calories 1Gram of fats= 9 calories What are macros? Micronutrient is the nutrient, generally broken down into vitamins and minerals are the nutrients required in a smaller amount to macros in which do not contain calories but contribute to health and well-being i.e. Vitamin C, calcium iron etc.... Whether you decide to count calories, kilojoules or macros understand that you a measuring the amount of energy within a certain food. Use the basic principle for fat loss if you eat more than you burn, you’ll gain weight if you eat less than you burn, you’ll lose weight. Not sure how many calories you should be eating? Unsure how to calculate the calories and macros within foods? Swipe up! Hit the message icon, let’s chat you calories requirements for your current goal and how much of each macronutrient you should be eating.

24.01.2022 Wednesday WOD Core workout tabata style! Body Weight get ups... flutter kicks commando plank 4 point arm/leg raise mountain climbers 20 Seconds work 10 Seconds rest 4 ROUNDS TOTAL (1min rest between rounds)

18.01.2022 WHAT IS FLEXIBLE DIETING!? (IFFYM) flexible dieting is an approach to dieting in with a client can eat any food as long as it fits between the allocated calorie of macro goal. (so you can have your cake and eat it too!) pro's too flexible dieting... Easy to follow. Improved adherence to diet in clients. Eat more of the foods you like & less the ones you don't. Removes the stigma or "good or bad foods". Client design there own meal plans. Less restriction on foods. Beneficial to those with dietary needs. con's too flexible dieting Lack of structure may confuse some clients (feel lost). may promote binge eating or starving to save up for high-calorie foods. Doesn't promote the use of high micronutrient dense foods. Clients may feel hungrier from choosing low volume foods. Requires logging & weighing of food to be effective. The bottom line flexible dieting offers you the freedom of eating foods you like but there are restrictions. Eating whole cake for breakfast might not be the best use of your calories on the day but for someone that loves a biscuit with there afternoon coffee and can fit it into there calorie goal is flexible dieting perfect. generally speaking, the majority of your calories should be coming from a whole food source and save 10-15% of your calories for those special treats.

16.01.2022 Good food vs bad food A common question I hear daily is this food healthy or isn’t that food bad for you? While there are definitely foods that are more energy-dense than others, to label foods good or bad is not only doing yourself a disservice by not enjoying good food but Is also setting you up for a poor relationship with food. Consider your diet like a budget, you have $600 a week to survive. Most people, with a good financial sense (not everyone), would not go out ...spend $500 of that on a new pair of Balenciaga shoes on Monday, then only have $100 for the rest of week to by your food, bills and any unexpected costs that could arise. On the other hand its Saturday night, you’ve paid you bills, foods brought for a week & you have an extra $200 in the account, why not spend $150 on that pair of nikes you’ve been staring at online for the last few week? approach your diet in this way, regardless of it you track your calories daily, weekly. Don’t spend all of your calories in your first meal/day & then stave yourself the rest of the day just to stay under budget. But come night time and you have some calories to spare treat yourself to that bowl of ice cream or that biscuit you love, provided It fits into your calorie budget. The response the body gets from food is pleasure YOU SHOULD ENJOY GOOD TASTING FOOD without a feeling of guilt because it is labelled as bad food. See more

16.01.2022 With VIC regional gyms open today & metro due to open on the 8th! The main 4 do's & don't when returning to ensure you stay healthy, uninjured & can begin to start progress when you get back into the gym! Don'ts Train with the same weights you used before your break.... Train longer than moral in an attempt to make up for the lost time. Go straight back training as hard as possible to make "quick gains" Rush straight back into weight training without warming up. Do's Decrease weights 25-45%, your body won't be as strong as it was before. Aim for shorter sessions, as your body's recovery rates won't be that of what it was. train with a lower volume. Focus on correct form, full ROM & recovery to prevent any injuries and ensure muscles and joints are healthy. Take extra 5-10mins warming up, ensure joints muscles aren't tights or weak due to your time off.

14.01.2022 Wednesday WOD With restrictions being lifted on gyms in VIC its time to get back in the gym! This being said with most have taken 3 months off it is important to be careful coming back to training. While there are a plethora of reasons why your fitness level may "not be like it used to" it is important that you start back in the gym using 65-75% of your usual weights until you gain your fitness level back. ... Try this "nice easy" full-body workout to get you back into the swing of things!

13.01.2022 Every fat loss diet works! Provided it creates a calorie deficit, no one way is better than the other and there no magic formula. ... Whether you pick low carb, high carb or keto is completely up to your likes and dislikes. If you can’t get though your day without a piece of toast for breakfast, no carb (keto) probably isn’t the best diet for you....

13.01.2022 OUTDOOR BOOTCAMPS ARE BACK! With lockdown 2.0 forcing all VIC gyms to Close again.. Stay on track or improve your fitness over lockdown 2.0 with our outdoor boot camps. These sessions will include a combination of HIIT Workouts, CrossFit WODS & combine a mix of strength & conditioning with old school outdoor pt sessions to smash any of your fitness goals! ... **Regional VIC stage 3 restrictions allow for** 1-on-1 sessions 2-on-1 sessions All session are 45min to give time for full cleaning & disinfecting of equipment between any back to back sessions, while maintaining social distancing rules throughout all sessions. DM for more info and available Session times!

12.01.2022 SUMMER BODYS ARE MADE IN WINTER! We all want the shredded 6 pack or flat toned abs for summer get ahead and start training them now! Give this workout a try & build a strong conditioned core for summer! 1a. Army sit up x10... 1b. Dead bug x10 1c. 4 Point reach x10 1d. flutter kicks x10es Rest 1 min Repeat 4 times See more

10.01.2022 Wednesday WOD This one goes out to all the "gym bros" building that big chest and shoulders for summer! Pec flys 3x12-15... 1a. Incline bench press 3x10-12 1b.Dips 3x10-12 Arnold press 3x12-15 Tricep push down 3x15

04.01.2022 With the days getting shorter and nights getting colder. warm up with this quick & easy recipe. Ingredients 130g turkey breast meat, sliced into strips 1/2 teaspoon salt-free Mexican seasoning... 1 (8-inch) reduced-fat, whole-wheat tortilla 1 tablespoon light sour cream 1/4 cup plus 2 tablespoons finely shredded light cheddar cheese 1/4 cup shredded lettuce 3 tablespoons salsa, Instructions Cook turkey on high-medium heat, until lightly browned & no longer pink on inside. Heat up tortilla on pan. cook for 30-60per side until warm. Place the tortilla on a serving plate. Spread the sour cream. Top with the cheese, lettuce, salsa and turkey. Fold in the sides of the tortilla over the filling, and then fold up the bottom. Serve immediately.