Nick Moen Personal Trainer | Coach

Nick Moen Personal Trainer

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• Sport & fitness instruction

25.01.2022 We have received NSW Health's tick of approval advising that our club is COVID-Safe! It's great to know that the extra measures we are all taking are keeping us all safe and healthy!

22.01.2022 Learn to major in the macro instead of the micro. It’s easy to get caught up in more exciting techniques that promise to fix your health concerns fast. The truth is, you might try it for a few weeks - but because you haven’t laid the proper foundation, you’ll likely crash, burn, and blame yourself. That kills your motivationuntil... the next quick fix comes along, and you repeat the cycle. Sound familiar? Start by mastering the skills at the bottom of the pyramid. Then move to the next tier if you need to. I bet if you focus on those foundational skills first, you might find that’s enough to help you reach your goals. Which skill do you want to work on?

22.01.2022 Tip of the week: Returning to the gym after a lengthy layoff. In NSW, gyms were closed for 12 weeks and even if you had a regular exercise routine during lockdown such as bodyweight movements or resistance band exercises, or an adjustable dumbbell or two, the vast amount of weight in a commercial gym and variety or equipment can easily tempt a gym member to "overdo" things in the first week or two back at the gym. To avoid excess muscle soreness and potential injury consider ...the following: *Always do five to ten minutes of mobility work before doing resistance training: mobility work will increase blood flow, prepare muscles for what is to come, potentially prevent injury and improve flexibility. *Do one to two warm-up sets before your working sets for at least the first exercise or two for 10 - 20 reps. *Do less volume than you may have done in the past: for example, if you used to perform five rounds/sets of an exercise or super-set or tri-set, then do three only in your first week. *Strength will most likely be reduced after 12 weeks so start light and only increase what you lift if the last two reps of any one set are not are struggle. *Consider finishing your workout with some banded movements such as "no money" drills and band pull-aparts: these can help maintain shoulder integrity. *Consider taking Epsom salt baths once a week - this is a form of magnesium which relaxes muscles, can assist deeper sleep and is also a natural diuretic.

20.01.2022 Tip of the week: Whether your goal is to lose weight, get stronger, or improve some other physical outcome, don’t forget to recognize some of the awesome, intangible benefits. Benefits, I’d argue, that are just as important as seeing a change on the scale.... What are some of your favourite ways to exercise?

19.01.2022 Check out and follow @anytimefitnessmountcolah on IG for weekly exercise videos - posted Thursdays

18.01.2022 Amazing news! We are REOPENING SATURDAY 13TH JUNE!! More details to come! We can't wait to see you back in club - stronger, faster and healthier than ever! #AnytimeFitness #HealthyAF

17.01.2022 LOSE THE WEIGHT FOR GOOD. HERE’S HOW Yesterday, I announced that I have a few spots open in my online nutrition coaching program. When people hear about this opportunity they often have questions, like:...Continue reading

16.01.2022 Just like Goldilocks and her porridge, we want our stress levels to be just right. Good stress is something that passes fairly quickly and pushes you to take action. You often end up feeling better than you did before. Exercise is a great example of this - it may be a bit stressful in the... moment, but after, you feel amazing for a couple of hours. Bad stress, on the other hand, is long-lasting and happens frequently. It leaves us feeling sad, anxious, and worse than before. Feeling aches and pains from excess body weight throughout the day is ongoing and affects your overall quality of life and mood. On a scale of 1-10, with 1 being what stress? and 10 being I feel completely weighed down, how stressed do you feel today?

15.01.2022 Get a FREE 14-day workout to do at home before gyms re-open. It can be spread out to 30 days too. And yes I have gone through it myself and in my opinion gets the thumbs up! https://www.precisionnutrition.com//14-day-at-home-workout

14.01.2022 Bored of walking on a treadmill for 40+ minutes? Then give this 20 minute (or more) killer ab workout a go. It counts as a form of aerobic exercise too because it is relatively constant. Here follows 10 exercises to cycle through aiming for as many reps/seconds as possible for each, then WITHOUT stopping move to the next one. If you can't reach 20 minutes or more initially start with 10 minutes and build from there:... 1) Ab wheel rollouts 2) Front plank 3) Side plank (both sides) 4) Swiss ball crunches 5) Deadbug 6) Hanging Garhammer 7) Leg raises on the floor or decline bench 8) Plank walkouts 9) Inchworm 10) Reverse crunch on floor The order of exercises is up to you.

14.01.2022 Gyms and fitness facilities are safe and the place to build your: Immunity Strength Energy... Motivation Positive mindset Resilience to stress Happiness Mental alertness Friendship circle #gymsaresafe #exerciseismedicine

14.01.2022 If you want to save time and money and reach your health goals - dedicate a little time to meal prepping. What’s your go-to make-ahead meal to have on hand during the week?

13.01.2022 If you noticed, there’s nothing on the list about removing any particular food group from your diet. :-) What does good nutrition look like to you?

13.01.2022 I like to keep things simple - especially my meal planning. The simpler these things are, the easier it is to be consistent.

12.01.2022 Tip of the week: How ready, willing and able are you to change your nutrition and fitness habits? There are no right or wrong answers. If you don't measure these questions a 9 or 10 out of 10 consider what might be blocking you (8 or less means you probably need to scale back the rate of change). Examples of blockages might be: a tough work schedule, a new baby, an unsupportive environment.... Once an individual can argue for change themself, it can occur. My role as a coach in this process is to be a guide by the side.

12.01.2022 Tip of the week: Building resilience, not just losing weight or gaining muscle Why continue with resistance training in a gym or at home for years or decades? *Consider practicing movements that are useful in your daily life.... *Strengthening key areas. *Balancing muscles and joints through your body. *Ensuring that you can move energetically for life, without pain or risking injury. We need to build the fundamental skills and as we practice them we get better and eventually mastery can occur. You are essentially investing in what you can eventually do, similar to making a smart financial investment now to increase your purchasing power years down the track. Once you build the foundation in this way, you will be stronger, more powerful and more resilient than ever. A good coach can provide a training program like this.

12.01.2022 Tip of the week: When in doubt, shake it out! A super-shake can be a great way to fit in a nutrient-packed meal on the go. It’s fast, easy, and delicious. What are your favourite shake ingredients?

09.01.2022 Holly's Update: Week 11! P.S. This one is important!!

08.01.2022 Tip of the week: Weight changes and body measurements might be what you’re tracking, but don’t overlook these other fantastic benefits in the meantime. What other benefits have you noticed when you eat healthier?

06.01.2022 It’s healthier to look at foods on a spectrum instead of labeling them as goodor bad. There’s a time and place for any food. Focus on incorporating more of the eat more often foods into your meals and enjoy the eat less often foods sparingly.... When we have higher-quality proteins, our bodies look, feel, and perform better. What are some of your favorite protein sources?

03.01.2022 EVER TRIED TO LOSE WEIGHT AND NOT LOST WEIGHT (OR REGAINED IT LATER)? READ THIS When it comes to losing weight and getting the body you want, eating better is the most important step. The only problem?... Most of the common diet advice you receive simply isn't sustainable... Avoid your favourite foods forever! Don’t ever eat after 7pm! Weigh and measure every morsel of food you eat! So if you've tried something before and failedor just can’t stick with ityou’re not alone. (And it’s definitely NOT your fault.) I talk to people every week who are trying to muster up all the willpower they can find to diet their way to a better body but they still aren’t getting the results they want. Ready for some good news?! I can help you learn how to eat better so that it becomes easy, consistent, and automatic. No restrictive dieting. No weighing or measuring your food. No one size fits all meal plan. Instead, through highly strategic, doable daily actions that are designed to fit into YOUR lifestyle, you’ll learn how to: Eat betterwithout dieting or feeling deprived. Lose weightwithout giving up your favourite foods. Ditch the food rulesovercoming the guilt and shame. Feel energized all dayso you can enjoy all the things you want and need to do. Get the results you’ve always wantedand build the healthy habits you need to stay that way for GOOD. If you’re ready to lose the weight you haven’t been able to shed for years gain more energy than ever before and find new confidence in your body I’m ready to help. I’m opening up a few spots in my online nutrition coaching program where I will personally guide you to sustainable body and health changes that last. Interested? Send me a direct message now saying nutrition coaching and I’ll answer any questions you haveand share all the details.

01.01.2022 These simple, seemingly unremarkable changes are going to give you the biggest bang for your metaphorical buck. They’re not sexy, but they work. Which one are you going to try today?