O'Donoghue Fitness in Melbourne, Victoria, Australia | Gym/Physical fitness centre

O'Donoghue Fitness

Locality: Melbourne, Victoria, Australia

Phone: +61 452 655 563

Address: 18 Jacka Boulevard 3182 Melbourne, VIC, Australia

Website: http://www.odonoghuefitness.com

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

22.01.2022 Protein post-workout is required to facilitate muscular repair and remodeling. Previously we thought consuming protein as quickly as possible post-workout was optimal for gains. We know now this isn't true. Back in the day, you'd see everyone leaving the gym shaking their protein terrified of missing the anabolic window. You should consume sufficient protein a few hours before training and a few hours after training. Protein distribution is important.... What is protein distribution? Protein distribution refers to the relationship between the quantities of dietary protein consumed meal to meal to the overall intake. Muscle protein synthesis (MPS) Muscle protein synthesis is a naturally occurring process in which protein is produced to repair muscle damage caused by intense exercise. MPS is a transient process. When we consume a bolus portion of protein (20-40g) we spike muscle protein synthesis and it returns back to baseline again. It takes 1.5 hours for MPS to peak before returning to baseline by 2hrs. The muscle becomes refractory in this period which means its resistant to stimulation. So if you are drinking BCAA's all day you are actually negatively impacting your ability to put on muscle tissue.

18.01.2022 There are always going to be bumps in the road. Do your best through the harder days and you'll thank yourself on the easier ones!

17.01.2022 Sometimes you have to go off track to realise how good it is to be on track. Relapse is part of the process of change. Last week I spoke to one of my clients about falling off track. They were honest and open with me (which I always appreciate) and I could understand where they were coming from. I told them that I had fallen off track as well but we both agreed that it makes you realise how good it feels to be on track.... Nothing beats having direction and waking up everyday having something to strive for. You've all felt it before when you got into the swing of exercise you've thought I feel great I'm going to keep this up. A lot of people stop when they relapse. They throw in the towel. They may have had a big weekend and they dodge Monday, dodge Tuesday and then before they know it they've stopped. If you have had big weekends for the last 5-10 years of your life and decide today you want to reduce them it's very rare there won't be relapses. What's important is we learn from these relapses. We re-evaluate that weekend. What happened that you would like to rectify. Maybe you drank more than you wanted? ordered too much? If more people sat down and took time to reflect on what they have been doing and what they need to do they'd be far more successful. Next time you fall off track have a look back at the mistakes you've made don't let them go unrectified.

14.01.2022 ’ . James Clear, Atomic Habits. Reminder- Cue or trigger that starts the habit.... Routine- The action you take. The habit itself. Reward- The benefit you gain from doing the habit. If the reward is positive you’ll have desire to repeat the action. Example- Reminder- Wake up Routine- Meditation Reward- Mentally more focused and less stressed Another quite useful thing to do to create a new habit is to habit stack. Identify a habit you do everyday and stack your new behaviour on top. Example after meditation I will do 5 push ups. Challenge for you. Write down all the habits you currently do and all the ones you would like to be doing. Slowly implement 1-2 new habits a week and watch your life change for the better.

09.01.2022 You know what a calorie deficit is but you don't know how much of a deficit you need? Setting calories is a tough one. If the deficit is too big it can affect your adherence because you will be tired, and hungry and if the deficit is too small you might get impatient because you aren't seeing results fast enough. Adhering to a large deficit long-term isn't sustainable for most but results come quickly and sometimes people have a high buy-in. Although some people have done som...e crazy things, search Angus Barbieri who went 382 days without eating and lost 125 kg. Pretty much debunks everyone that thinks the problem is they don't eat enough. What they actually mean is they don't eat enough some days and then they overconsume other days. I do not recommend what Angus did this is an extreme example of a starvation diet. A smaller deficit can be adhered to better for most because you aren't starving, you have more energy, and you sleep better. There is also more chance of you building some lean body mass in the process(better workouts). Here are some things you need to consider when you are choosing a big deficit or a small deficit (This topic is really person dependent, a calorie deficit may not even be what you need now). -Your relationship with food if you have a poor relationship with food a bigger deficit may not work well for you (may not even be the time for a deficit at all). Aiming for a smaller deficit and still incorporating your treats might be the way forward. -Your relationship with yourself/Dieting history: If you are very self-critical of yourself the chances are you may have tried fads in the past, failed and ended up worse off. Aim for a small deficit prioritise nutrient-dense food, incorporate treats, and stay consistent. -Your current energy levels: If you are tired, fatigued, and managing a lot of stressors. A small deficit and focusing on your health may be the answer. -Your current health status: In some cases, for health reasons some people may have to lose a large amount of weight in a short time, a large deficit may be necessary. If it isn't urgent though I would say slow and steady wins the race.

04.01.2022 Who's in your corner? Who holds you to a higher standard? Who do you learn from?... The best way to skyrocket your results is to have someone in your corner. Even when you know what you need to do. Accountability is so important. ''The American Society of Training and Development (ASTD) did a study on accountability and found that you have a 65% of completing a goal if you commit to someone. And if you have a specific accountability appointment with a person you’ve committed, you will increase your chance of success by up to 95%.'' Disclaimer: Just seen this in an article haven't looked it up. If you are thinking about getting a coach you'll also want to find a coach that understands you as an individual. When I was looking for someone to keep me accountable I thought who is knowledgeable but will understand me. Someone can have all the knowledge of anatomy and training but if they lack empathy and compassion they will struggle to get 98% of the public in shape. My coach ticks all the boxes and gives me logic when I need it. Having him in my corner has kept me on track, held me to a higher standard, and keeps me pushing forward. It's something I can see myself doing for a long time. I've had coaches previously and it hasn't worked out as well. Just because you've tried once doesn't mean you've found someone who suits you as a person. There's only a small amount of people in my opinion that succeed with the drill sergeant mentality, the David Goggins of the world. Majority of people aren't built like Goggins. We can use him as inspiration or whatever but he's in the 2%. I read his book, some things I don't agree with he called himself fat until he changed and encouraged others to do the same. You'll find this doesn't work a lot of the time. In fact, it's the opposite that works for the majority of people. Self-kindness rather than hating on yourself. If you are looking for a coach to hold you to a higher standard DM me ''STANDARD'' and let's chat.