Peak Women's Health in Bokarina | Nutritionist

Peak Women's Health

Locality: Bokarina

Phone: +61 414 856 867

Address: Honeysuckle Drive 4575 Bokarina, QLD, Australia

Website: http://peakwomenshealth.com.au

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• Sport & recreation
• Gym/Physical fitness centre
• Nutritionist

25.01.2022 How To Run Faster Increase the speed of your steps - not the length of your running stride - to get faster. Your foot should always land under your body, not in front and you should push off your rear toes for power.... Trying to run faster by increasing your stride length is a recipe for injury.

21.01.2022 You Know What’s Really, Powerfully Sexy? A sense of humor. A taste for adventure. ... A healthy glow. Hips to grab on to. Openness. Confidence. Humility. Appetite. Intuition. Smart-ass comebacks. Presence. A quick wit. Dirty jokes told by an innocent-looking lady. A storyteller. A genius. A doctor. A new mother. A woman who realizes how beautiful she is. Courtney E. Martin

21.01.2022 Whats the exercise that you hate doing the most? You should probably do it more. We generally like to focus on our strengths and avoid our weaknesses.... If you are avoiding an exercise - chin ups I'm looking at you - its more then likely that is a weak point and something we should focus on.

20.01.2022 Does your neck get sore when you do crunches? Put your tongue on the roof of your mouth when you do crunches - it will help align your head properly and reduce the strain on your neck

19.01.2022 8 Prehab Exercises That Belong in Every Training Program 1. If you want to stay healthy and performing at your highest level for the long run, corrective exercises need to be prioritized in your training. 2. The RKC Plank and Side-Plank variations really turn up the challenge and intensity when compared to the traditional plank. That is why these movements translate into better pain-free performance.... 3. Don’t forget about the quadruped and supine positions! Correctives targeting the core and hips using these fundamental positions can really target the deep musculature responsible for keeping you healthy. 4. Banded resistance and assistance added to a number of traditional corrective exercises can be used as effective progressions that are capable of cleaning up your squatting patterns and linking up your core to the rest of the body. Earn the right to band up! https://drjohnrusin.com/8-prehab-rehab-exercises-that-belo/

18.01.2022 How To Finally Eat Healthy This Year (Even If You've Tried And Failed In The Past) Credit goes to my friend Michelle Schwab for this simple (it's really really simple) tip. If you're like me you no doubt are a fan of multiple pages that all post delicious things that you're going to cook "one day". How many times have you clicked the save-this-for-later tab and not gone back to it? Guilty as charged...... While our intentions are good, this saving recipes thing doesn't serve us in terms of healthy eating. Chances are we're still going to look in the cuboard and wonder what we should make tonight or if it might just be easier to order takeout. As Homer Simpson is apt to say: "There's so many ingredients and no food!" Next week, keep it simple: 1 Buy ONE recipe book - my suggestion is Donna Hay's No Time To Cook or similar. 2 Start off with ONE protein based recipe: chicken breast is always nice and easy, and make it. 3 Then dump a cup or two of pre-cut vegetables (Coles Australian Superfood Vegetable Mix is amazing - Cabbage, Carrot, Beetroot, Kale, Radish and Celery) on the side of your plate and enjoy. 4 If you've just done a hard training session then allow yourself some carbs - oven baked potato chips go well with everything and are my default. 5 At the end of the meal take the leftovers and pack your meal for tomorrow lunch. 6 Pat yourself on the back - you're a healthy eater and are well on the way to your goals. 7 Rinse and repeat So simple ---> but all you need to eat healthy every day (and finally enjoy some of those celebrity chef meals).

15.01.2022 If you think you're too busy to exercise, then just for tomorrow try this: Schedule a time to workout and then stick to it. Even if it is just 10 minutes... Notice if you are any less productive. My guess is you'll find your productivity increases and you actually feel like you have more time in the day. Let me know :)

14.01.2022 "The Simplest Thing You Can Do To Radically Improve Your Health" More and more research is coming out on the effects of sedentary lifestyles negatively affecting our health - increasing our risk for preventable illness like diabetes and cardiovascular disease. In the past, being sedentary had always been equated with watching television. ... You don't have to watch any television to have a less than active lifestyle. We sit when we drive. We sit when we work. We sit when we meet a friend for coffee... ...and so on. Even if you exercise 1 hour a day, what about the other 15 hours (assuming you are sleeping 8 hours a day)? The truth is, if you sit the majority of those hours, you do NOT lead an active lifestyle... no matter how hard you workout. How can you add more movement into your day? Can you set a timer on your phone and get up and walk around for 5-10 minutes every hour at work? How about meeting a friend for a walk instead of meeting for coffee or lunch? When it is cold outside, how about taking your walk in doors at a local shopping centre? And, playing with your kids is a great way to get the entire family moving more. One of our mentors, Dr. John Berardi, founder of Precision Nutrition believes "when people increase their level of basic movement, in conjunction with doing a few hours per week of purposeful high intensity exercise (like metabolic strength training and/or sprint work), the magic starts to happen." This magic is a decrease in weight, losing body fat, and improved health.

14.01.2022 What happens is of little significance compared with the stories we tell ourselves about what happens." RABIH ALAMEDDINE, The Hakawati

13.01.2022 Burn Fat And Raise Your Cardio Through The Roof (Between Gym Sessions) Here's a little gem to burn fat and accelerate your cardio between your gym sessions (can also be done after your regular strength session) Workout One:... Phase 1: 1a: Left Leg Split Squat 1b: Right Leg Split Squat 1c: Push Ups 1d: Plank 1e: Side Plank Left 1f: Side Plank Right Perform 30 - 60 seconds of work for each exercise and two rounds without rest. 6 - 12 mins total. Phase 2: 2a: 24 squats 2b: 12 alternating lunges each leg 2c: 12 lunge jumps each leg 2d: 24 squat Jumps Rest 60s and repeat. Workout Two: Phase 1: 1a: Left Leg Glute Bridge 1b: Right Leg Glute Bridge 1c: Inverted Row 1d: Crunch 1e: Reverse Lunge Left 1f: Reverse Lunge Right Perform 30 - 60 seconds of work for each exercise and two rounds without rest. 6 - 12 mins total. Phase 2: 2a: Squat Jumps 2b: Squats 2c: Squat and Hold Perform 20s of each exercise and perform 3 circuits back to back.

13.01.2022 A simple thing that I learnt from Charles Staley that you might want to try next time you are in the gym: Use Dumbells, Then Barbells, Then Machines - in that order. Dumbells require different stabilizer muscles and these fatigue before your big muscle groups. So program machines at the end - these require less help from your stabilizer muscles when they are fatigued.

12.01.2022 Test yourself, constantly. Every 2 - 4 weeks measure something - waist size, body fat, bench press, chin ups - that lines up with your end goal. It will show you the tangible results of your training in a way that only tracking weight won't.

12.01.2022 Happy Mother's Day To All You Beautiful Mum's. May you feel loved, spoilt and special today!

09.01.2022 Have you ever fallen into this trap? If you hate exercise you're more likely to reward yourself with food for doing some. http://www.weightymatters.ca//if-you-perceive-exercise-to-

08.01.2022 Count Your Reps Backwards I've always done this and have realized that a lot of people do the opposite. Both are fine - but if you count backwards it helps you to focus on the end point / your goal instead of how many reps have done. Try it and see which you prefer.

07.01.2022 Sleep - it's the secret ingredient in a well-rounded program.

05.01.2022 Here is a great article with simple ways to sneak vegetables into your meals. This is a great way to make sure you're getting more vegetables without always having to eat a salad or steamed broccoli. http://greatist.com/hea/40-unexpected-ways-add-veggies-meal

04.01.2022 Three Simple Ways To Sneak Vegetables Into Every Meal. Vegetables are loaded with nutrients and antioxidants - and most of the time we don't eat enough of them. They're nutrient dense without being calorie dense, and full of fibre which keeps you full for longer.... Here are three ways to sneak vegetables into your day without even thinking about it: 1. Put them in your protein shake. Although this sounds weird - you won't even taste them. It's an easy way to sneak them in, 2. Make a big stir fry See if you can mix a few different vegetables in next time you're making stir fry. Bean sprouts, bamboo shoots, bok choy, baby peppers, kale - try them all. 3. Buy frozen vegetables If you're one of those people that always seems to be throwing out the uneaten vegetables (that you bought at the farmer's market with the best of intentions), then make it easy on yourself ---> keep a few bags of frozen veg readily available and make use of them. It's so simple, it feels like cheating. You're still getting all the fibre and all the nutrients. It doesn't have to be complicated - make it easy. if you need some help getting back on track, I currently have a few spots available in my personal training program. Reach out and let's have a chat

04.01.2022 If you want to build your calves - make sure that you are doing calf raises seated and standing. There are two main muscles in your lower leg - your gastrocnemius and soleus. The standing variation gets your gastrocnemius and seated is best for the soleus muscle.

02.01.2022 The 5 Minute Healthy Breakfast Option That Tastes To Die For Most people skip breakfast because it takes too long. Usually this just means that we haven't planned correctly and aren't prepared. Listen, I know what it's like when you have two hungry children bearing down on you and demanding food, play, attention, love and cookies all at the same time. ... Sometimes, it's too easy to forget to nourish ourselves in the morning and resort to a panicked vegemite toast and the children's leftovers when the hunger cravings hit a few hours later. Instead of going down this route, make a super shake. A few simple ingredients and you will get vegetables, fibre, protein, healthy fats and slow digesting carbohydrates that will keep you full till lunch. And, you get to thumb it to all those people who told you you couldn't have dessert for breakfast! My go to morning shake is: 1 scoop pea / rice protein (I get mine from Bulk Nutrients - salted caramel is my fav) 1 teaspoon creatine, 1 teaspoon calcium citrate, 1 teaspoon magnesium citrate 1 tablespoon ground flax seed 1 handful spinach 1 cup raspberries 1/2 banana 45 ml coconut milk Your imagination is the limit to what you can do with your shake - and you can customise it according to your macros / tastes. What's your favourite recipe?