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25.01.2022 IS GETTING A PT WORTH IT? Ok so maybe we're a little biased here! :) But a PT can definitely be much more than just a counter or program designer as long as you choose one who is highly experienced and gets results. Tag a friend who needs a helping hand or share this post for your chance to win some cash! ... If anyone decides to hire us for 1on1 PT in Brisbane as a result of your share or tag. We'll give you $50 cash! FASTER RESULTS Let's say weight loss is your goal. A PT has generally seen hundreds of weight loss clients and knows what works! Fast track your results and don't guess what exercises or diets work best MUCH EASIER What exercises work best for your goals? Which ones reduce the chance of injury, improve posture, how many sets / reps? What about rest days? Should I run, cycle, swim, row? The list goes on and a great PT knows the answers! WORKOUT VARIETY Kickboxing, HIIT, weights, circuits, kettlebells, plyometrics, bodyweight the list goes on! Don't just jump on a treadmill the fitness world is much bigger! SAVE TIME Want to learn about bio-mechanics, nutrition, physiology, or coaching psychology? I DO! These things take years to learn so`let me take care of it for you. :) INJURY Poor exercise choices, technique and muscle imbalances happen all the time! So if you're starting to feel something not quite right don't ignore it! MAXIMISE / ACCOUNTABLE / KNOWLEDGE - We know how far to push you and for those who have done PT you know first hand you work harder when someone is watching! - We will set targets and goals for you and tell you what needs to be done. We then CHECK and make sure you're following through! - I've personally studied around 25 health and fitness related courses over a 10 year period! I pass this on to my clients in a fast & easy to understand way. - #brisbanept #ptbrisbane #brisbanepersonaltrainer #fitnessadvice #injuryreduction #gettingresults #fitnessresults #workoutguide #fitnessfacts #fitnesscoachonline #fitnesscoaching #fitnesscoaches #fitnesstrainers #personaltraineronline #personaltrainertips #healthcoachtips #healthcoachlife #healthcoaching #personaltraininglife #personaltrainingonline #personaltrainingsession #grouppersonaltraining

24.01.2022 The last thing you want from exercise is for it to have a negative effect! Time your exercise based on when it works best for your body with this simple checklist! If you find this info useful make sure you follow @platinum.health.solutions for daily content. ... Tag a friend who does an intense workout first thing in the morning as that may be doing more harm than good! Sharing is caring so if you found this useful you know what to do. :) MUSCLE BUILDING - When muscle is the focus between 3 - 6 pm is your sweet spot (preferably before 5 if possible) 1. Muscle protein synthesis is ideal at this time if you've started your first meal in the morning. 2. Not at night time potentially having a negative impact on sleep which is extremely important. 3. Cortisol levels are lower at this time and you don't want to engage in high stress activity during high cortisol times. If you need to train in the morning wait at least 45 minutes to 1 hour of waking so your cortisol levels lower. LIGHT CARDIO - First thing in the morning going for a nice walk out in the sun is golden! Start with a big glass of water and go enjoy the fresh air in a fasted state (before brekky) DAILY STEPS - During day light hours move around as much as possible. Night time is chill time for ideal sleep! FAT BURNING AND HIIT - Again, high stress activities during lower cortisol periods without effectiving sleep (melatonin) so aim for around the arvo or lunch time. Morning workouts feel great to get out of the way with and if you're someone who prefers morning that's still totally fine! Just wait a little to allow cortisol to drop about 45 mins to an hour will be much better than getting up and going for it! - - #exercisetips #exercisetipsoftheday #musclebuildingfoods #musclebuildingplan #musclebuildingtips #hiittraining #hiittrainingworkouts #workouttimes #10000steps #10000stepsaday #morningroutines #howtoexercise #trainingtips #exercising #workouttips #workingoutathome #morningworkouts #morningworkoutdone #eveningworkout #eveningworkouts #morningfitness #fitnesstipsforwomen #tnesstips

21.01.2022 THESE MISTAKES WILL HALT YOUR PROGRESS! This post will help you burn fat, feel fuller, boost energy and potentially replenish many nutrient deficiencies. Help your friends fast track their progress by sharing or tagging and follow @platinum.health.solutions for daily health and fitness content!... BALANCED NUTRITION Very common mistake we see is a highly unbalanced breakfast leaving you hungry again a few hours later or with an energy slump by around 10 - 11 am. Think about food choices in 3 categories. Protein, carbs and fats. If you have muesli, toast, fruit and some cereal than you have a highly unbalanced meal majority carb based. Think eggs, seafood, veggies, high protein smoothies with avocado nuts some fruit and now your starting to get more balanced. WRONG OILS Try to cut out vegetable, safflower, canola, sunflower and many other heavily processed oils. These are highly inflammatory and will halt your progress. Instead go for ev olive oil, grass fed ghee and things along these lines. CHECK OUT OUR Cook Smart Not Hard to make food prep easier and not need to rely on uber eats so much! Cooking yourself is an essential skill if you want results and good health. CARB SOURCES - Try to think as close to nature as possible when choosing foods. Sweet potato and pumpkin are better for you then cereals and bread as they undergo less of a process. SHOPPING LISTS Massively important that you're adding the right things to your trolleys! Don't fall for gimmicks like low fat, no added sugar etc. For example Nutella saying they have high calcium. It's Nutella!! Delicious but its chocolate spread NOT healthy! Quality proteins, vegetables and berries once again as a general rule keep it closer to nature! - #nutritionplan #nutritioncoaching #nutritionadvice #nutritiontip #nutritionfirst #nutritionschool #nutritioniskey #nutritiongoals #nutritionexpert #nutritioneducation #nutritionspecialist #nutritionplans #nutritionprogram #fitnessnutrition #nutritionalcleansing #nutritionalprogram #nutritionalfacts #nutritionalguide #nutritionalmedicine #nutritionalcoaching #nutritionaltips #nutritionalhealing #nutritionalcoach #nutritionaladvice

21.01.2022 GREAT POSTURE is critical for quality of life, injury proofing, aesthetics and much more! In this post we cover some common mistakes people make with so called "postural training" and show you what works! Find this helpful? Share or tag a friend who would find this helpful and be sure to follow @platinum.health.solutions if you're not already!... WRONG WAY PINNING SHOULDERS BACK AND DOWN has negative effects that don't help posture at all. Compressing your shoulder girdle will lead to scap winging, shoulder problems and potential breathing issues as well. SITTING UP STRAIGHT won't cut it as there are many things causing your postural issues and adding a stress to a seated position isn't going to help. STATIC STRETCHING - Not ideal at all as it doesn't take into account the whole structure. Muscles aren't designed to operate on their own and stretching them in isolation won't help. It will give very short term relief making you think it's good but that's all! BAD EXERCISES - If you have shoulders forward or tight hips and you cycle or row you'll be adding to the issue (think of the position you're in) there are many other examples but we'll keep this short feel free to ask us anything in the comments! RIGHT WAY RELEASE WORK MFR Myo-fascial Release is the breaking up of connective tissue and is so good for you! Find out how at funtionalpatterns.com @FUNCTIONALPATTERNS is where you can find thousands of free videos that will cover a wide range of postural issues. I've done nothing but FP for years for both myself and my clients and the results have been amazing. No other training system comes close so check them out or ask us anything you like! Corrective exercises and decompression work are great and vary depending on your issues so let us know what we can help with and we'll give you some things to do! - #fpisthestandard #functionalpatterns #posturecorrection #posturecorrector #postureexercises #posturematters #posturesupport #yogaposture #postures #postureig #goodposture #posturetherapy #badposture #postureanalysis #posturetraining #posturetips #fitnesshacks #healthtipsoftheday #healthtips4life #kyphosis #lordosis #badhips #badback #stiffneck #pelvictilt

21.01.2022 FOOD, ALCOHOL, DRUGS, BAD RELATIONSHIPS AND SO MANY OTHERS AFFECT SO MANY PEOPLE! This is definitely an important post as so many of us experience an addiction of some kind! Share this around to help as many people as possible. Follow @platinum.health.solutions... DO YOU HAVE ONE? Great question and so important. Think about it this way... Does it get in the way of relationships or friendships? Does it have a strong negative affect on your health? Do you think about it a lot and crave it? These are big warning signs! ENVIRONMENT - If you have a group of mates who drink heaps then being a part of that will make it extremely difficult to change. Separate yourself as much as possible! STRESS - Stress eating, drinking, smoking or drug taking is a massive problem and people tend to deal with stress with their favourite vices. Don't fall into it and address the issue right at it's core! GOOD HABITS / SWAPPING - Hiking, camping, surfing, exploring, tennis or anything active will definitely help keeping you in a positive state of mind and feeling happy and healthy! Use these to replace bad habits. GOOD PEOPLE - Good quality people are critical in this quest to help rub that positive energy and discipline onto you. People who party aren't bad people at all it's great to let off a little steam but you become who you associate with so just be aware! YOUR WHY? - Work out why you have these addictions and address them. Maybe it's a lack of knowing that it's a problem, or a hormonal imbalance is making you crave sugar way too much. Once you know the why you can work toward fixing the issue SELFLESSNESS - Dedicate some time to helping others. Your own addictions and feeding into them is all about you. You are important but taking yourself away from your needs will give you a deeper perspective and sense of satisfaction and happiness! - #addictionawareness #addictiontreatment #addictions #addictionsucks #foodaddiction #foodaddictionisreal #drugaddiction #drugaddictionawareness #alcoholaddiction #alcoholicsanonymous #coffeeaddiction #addictionhelp #addictionisreal #bekindtoothers #bekindtoyourmind #goodhabits #goodhabitsforlife #beataddiction

20.01.2022 Let's face it. When you work in an office for 8 hours a day it can be a challenge moving around enough. Especially if fat loss is a goal of yours this post will definitely help. Follow @platinum.health.solutions if you haven't already and share this with a work colleague to get them moving during the week!... Most of you would have seen these exercises before so instead of going into details I'll give you a few circuits you can do while you're at work. Set a timer for 20 minutes and when it goes off do the following. 1. 10 bodyweight squats (glute activation) 2. 10 pushups 3. Walk around the office (as much as you can) 4 10 lunges each side 5. Plank hold 30 seconds (ensure back is straight with no lower back dipping) You can use dumbbells and kettlebells for an extra challenge as well. Where possible, use a sitting standing desk and do 10 minutes of each. If you have postural issues or muscle imbalances, standing for long periods of time can be worse for you than sitting! Do both so you're not in one position for too long. Hope you found this helpful let us know in the comments if you have any questions or feedback! See you in the next post. - - - #deskjob #officework #officeworkout #officeworkouts #officeworker #officeworkstation #workoutatwork #exerciseatwork #10000steps #10000stepsaday #10000stepsdaily #bodyweightexercise #bodyweightworkouts #bodyweightfitness #bodyweightelite #bodyweightstrength #bodyweightraining #bodyweightathlete #plankworkout #planking #bodyweightsquats #singleleg #singlelegsquat #singlelegdeadlift

19.01.2022 SPICE UP YOUR PLANKS WITH SOME KNEE STRIKES! Find this helpful or know someone who would give this one a crack? Share and tag and be sure to follow @platinum.health.solutions Defintely a fan of exercises that have multiple things going for them. If you don't have a heavy bag you can use a kick shield or something soft for the knees and stable for the forearms!... As with the regular plank. The core and shoulder stabilisers will get a workout but then you add the knee strikes to seriously turn up the cardio. The movement will get the core going even more with the heart rate shooting right up! Give it a go and let us know how it went or if you have a version that tops this one let us know below! - - #kneestrike #kickboxingcardio #cardiokickboxing #plankchallenge #coretraining #coreworkouts #mmaworkout #cardiocore #corecardio #cardiofitness #corestrengthening #corestrengthtraining #beasttraining #mountainclimbers #corestability #corestabilitytraining #cardioexercises #coreexercises #coreexercise #brisbanehealth #brisbaneworkout #brisbanebusiness #brisbanelife #brisbanefitness #kickboxingtraining #kickboxingfitness

19.01.2022 WANT TO SIT AROUND, DO NOTHING AND GET MASSIVE HEALTH BENEFITS? DO IT IN A SAUNA! Short sharp and sweet. 8 reasons to make sauna a regular part of your week. Tag a friend or share this post to spread the word of good health the easy way! Follow @platinum.health.solutions for regular health content, workouts and more!... HAPPINESS BOOST - Heat effects neurons that release the happiness molecule serotonin leading to that warm, fuzzy feeling! STRESS RELIEF - The heat from the sauna relaxes the body's muscles, improves circulation and stimulates the release of endorphins. REDUCED RISK CHRONIC DISEASE - high blood pressure, cardiovascular disease (CVD), stroke and memory diseases as well as various cancers are reduced by regular sauna use. IMPROVES SLEEP - Releases endorphins that help reduce the effects as well as reducing cortisol (stress hormone) which has a negative effect on sleep. You will also sleep deeper after a solid sauna session! BOOST IMMUNE SYSTEM - The use of an infrared sauna strengthens your immune system by increasing white blood cell production, triggering the immune system, releasing impurities, improving blood circulation, regenerating cells, and promoting relaxation. INCREASE LIFESPAN - Various studies have linked regular sauna use of around 3 times per week to reducing all cause mortality! MENTAL HEALTH - Feel good hormones, reduced cortisol, better sleep, blood circulation and so much more lead to improve mental health! HELPS MAINTAIN & DEVELOP MUSCLE - Increased Growth Hormone, increased blood circulation improving oxygen delivery and many other reasons! Regular sauna use is easily one of the best things you can do for your health for many reasons! Give it a go and your body and mind will thank you for it. - #saunatime #saunas #saunalife #saunasuit #saunalove #saunavest #infraredsauna #healthfacts #healthtip #healthtipsoftheday #healthtipoftheday #finnishsauna #drysauna #hotsauna #lovesauna #immunesystembooster #immunesystemsupport #mentalhealthtips #mentalhealthawarness #mentalhealthcare #endorphinsmakeyouhappy #endorphinsmakemehappy #dopamine

17.01.2022 Find this useful? Share or tag and if you haven't already follow us @platinum.health.solutions Happy to answer any questions in the comments below! 1. Over the last 10 years we've helped hundreds of weight loss clients and have a general guide on realistic timeframes you can expect to achieve when you're doing things correctly! Clients who are very overweight (more than 15kg to lose) can expect to lose about 1 - 2 kg per week safely and effectively with a few road blocks and... set backs along the way (totally normal). Clients who are slightly overweight generally see around .5 to 1 kg per week. 2 & 3. If you want to burn fat, these points are absolutely critcal! Check our previous posts on these topics to help with stress & inflammation. 4. Be aware of your goals and energy requirements. Also your energy expenditure! Combine quality fats, high protein, and complex carbs like sweet potato and pumpkin. Lower energy output days (no exercise) require less energy input. Also ramp up your micronutrients with superfoods! 5. Chronic cardio can have a negative effect on your fat loss goals. Too much equals too much cortisol (stress) and if you're already stressed this is the last thing you need. Research suggests HIIT style or Sprint Interval Training as well as resistance training over long distance slow cardio! 6. Weigh in fortnightly and adapt if you aren't hitting your targets. Don't go guns blazing from the start or you'll burn out. Find your results sweet spot! 7. When you earn them! Weekends should be a celebration of the great week you've had. Be disciplined and reward yourself. Weigh in every 2 weeks and assess and adapt! Share with us your fat loss experience in the comments below so people can benefit from something we've possibly missed! What has worked for you and what hasn't? - - #weightlossgoal #weightlossdiet #weightlossideas #weightlossupport #weightlossroutines #weightlossmission #weightlosstip #fatlosshelp #fatlosscoach #fatlossfoods #fatlossmotivation #fatlossgoals #fatlossprogram #fatlossdiet #fatlossprogress #fatlossworkout #fatlossadvice #stresshelp #lowerstress #nostresszone #nostresshere #nostressin #burnfatburn #burnfatfast

17.01.2022 Food cravings can break the most disciplined of us when they hit hard! Fight back with these 8 tips to help hold off cravings and keep you on track! Food cravings effect so many of us so share this to spread the word and help a friend on the path to their health and fitness goals! Follow @platinum.health.solutions for more quality health info! Easy access to healthy food is critical! If you are feeling snacky and all you have is fast, easy access junk food this is a recipe fo...r disaster! Check out our Cook Healthy Cook Fast post for tips on this. Sometimes thirst is all it is have a big glass of water and see if it helps. Sometimes laziness is a great thing! Use it to your advantage by not buying snacks and storing them at home. If you have to go for a drive to the shop to get a snack chances are you won't be bothered and presto! You've won the battle. Sleep and stress are vital for many reasons including hormonal regulation that brings on cravings! Check out our sleep and stress post to help with these vital health issues. Reducing snacking, some periods of fasting and increasing protein consumption are great ways to regulate hormones and make you feel more full and satisfied. Just avoid processed meats and stick to clean protein sources like wild caught seafood, grass fed meats, pasture raised eggs etc. - - - #cravingcarbs #foodcravings #foodcraving #insulin #insulinresistance #intermittentfastingresults #intermittentfasting16hours #intermittentfastingdiet #intermittentfast #intermittentfastinglife #intermittentfastingwomen #intermittentfastinglifestyle #reducestress #reducestressnaturally #nosnacking #snacking #proteinsources #proteinsource #highprotein #highproteinlowcarb #highproteindiet #highproteinmeals #goodsleep #goodsleeping #goodsleeper

17.01.2022 Want to learn how to target your belly fat with laser sharp focus? Unfortunately it doesn't quite work that way! But there are things that are making it harder to rid yourself of that stubborn belly fat that we will go over here! We all love a flat, toned stomach! If you find this helpful share this post. Be sure to follow @platinum.health.solutions for daily health and fitness updates!... 1. Called beer gut for a reason! Alcohol is a no go and cutting it will help you a lot. If you do decide to drink. Cut the beers! 2. Ever notice marathon runners will sometimes have a really slim body with some belly fat for some reason? Long, or chronic cardio is to be avoided and replaced with fast bursts of intense activity. Like sprints, HIIT training and things like this. Although it's very important to do these correctly so if you're unsure always ask! 3. Excess belly fat can be a sign of excess visceral fat (fat around vital organs) which is bad news! Cold exposure has been shown to convert this fat into brown fat through a process called cold thermogenesis. Wim Hof Method for info on how to do this safely and effectively. 4. A heap of snacking is not going to do you any favours here as it will cause ongoing spikes in blood glucose (depending on what you have) which will make it much harder to lose stubborn fat. Also if you have some level of fasting at night time this can help regulate hormones helping with sleep and will also assist in utilising fat stores for energy. 5. Inflammation is a killer if you want a flat stomach! Check out our inflammation post to help with this as well as our 2 fat burning posts. Any questions or comments? Always happy to help just let us know below! - - #stubbornfat #bellyfat #bellyfatburner #bellyfatloss #bellyfatbegone #gettingabs #getabs #flatstomach #flatstomachworkout #flatstomachgoals #stomachfat #burningfat #gettingleaner #gettinglean #shreddingmeals #shreddingmachine #coldexposure #wimhof #wimhofmethod #bloodsugarbalance #bloodsugardiet #bloodsugar #sprinttraining

16.01.2022 CARDIO AND FULL BODY IN ONE EXERCISE! This ball throw exercise definitely gets the heart rate up and integrates the glutes and core at the same time! Like this exercise? Share with a friend or tag someone who wants to try something different! ... Follow @platinum.health.solutions for more quality health and fitness content! Hope you all have an awesome weekend! - - #ballexercises #fullbodyexercises #fullbodyexercise #workoutsmarter #workoutsmart #cardioexercise #cardioexercises #brisbanefitness #brisbanefit #brisbanefitfam #fitbrisbane #brisbanept #brisbanepersonaltrainer #personaltrainerbrisbane #trainingsmart #trainingsmarter #biomechanicsculture #biomechanicseducation #exerciseform #exerciseformentalhealth #menshealthmagazine

16.01.2022 ONE OF MY FAVES. THE STEP JUMPING SPINNING ROUND KICK! This kick is awesome and very powerful! Don't try this one unless your confident with a basic roundhouse kick and also make sure you don't have lower back or hip issues! Follow @platinum.health.solutions for daily health and fitness content!... 1. Start in orthodox stance left foot forward (if kicking with the right leg) 2. Take a step with the right foot so the right is now forward. 3. The back foot lifts off the ground and spins around to become the front leg (still in the air) 4. Using that momentum, jump up and lift the right leg to roundhouse kick and execute the final strike! Enjoy! Hope you all have a great start to the week. - - #martialartslifestyle #martialartstraining #martialartstricking #martialartsathletes #martialartsinstructor #taekwondotraining #taekwondowtf #taekwondolife #taekwondokick #taekwondokicks #karatelife #karatetraining #karatekicks #karatekick #karatefamily #karateclass #karateboy #bruceleestyle #bruceleefan #roundkick #roundhouse #roundhousekick #spinningkick

15.01.2022 IF YOU LIKE AN OCCASIONAL DRINK THIS ONES A MUST SEE! Calories in alcohol, effects of binge drinking, health risks, how to make drinking healthier and much more! Tag a friend who loves a drink or share this post if you find it helpful! Follow @platinum.health.solutions for daily health & fitness content!... SHORT TERM EFFECTS - include memory loss, bad hangovers, nausea, alcohol poisoning, increased risk of physical injury. LONG TERM EFFECTS - are the ones we dont consider as much. These include concentration and memory problems, brain damage, mental health issues, alcohol dependency, heart problems, diabetes and weight gain, liver damage, cancer and fertility issues. Drinking excessively is something most people dont realise to be an issue. If youre unsure if you have an issue and want to know. I highly recommend googling alcohol dependence test and answering the questions or going through a checklist. Here is one that seems legit. https://www.verywellmind.com/could-you-have-an-alcohol-abus HEALTHIEST DRINKS - Clearer drinks like vodka tend to be a little better on the body as well as red wine for it's antioxidant properties. But overall drinking less is always best! CALORIES - Glass of red 123 Calories / Pint of beer 208 calories / Glass of whiskey neat (35ml) 72 calories / vodka soda 90 calories / vodka tonic 170 cal HEALTHIER WAY - Don't binge drink! I know its fun to let loose but is it ever worth it the next day?! Waking up early on a Sunday morning feeling amazing and ready for a great day is the best feeling and worth so much more then a hard Saturday night that you wont remember anyway! - - #bingedrinking #alcoholism #alcoholmemes #alcoholicsanonymous #alcoholfreelife #alcoholaddiction #alcoholfreezone #alcoholicdrinks #boozefree #boozer #alcoholdependence #heavydrinking #liverdamage #mentalhealthcounseling #mentalhealthawarness #mentalhealthhelp #whiskeylife #whiskeylover #whiskeytribe #vodkashots #vodkalovers #vodkasoda #vodkatonic #drinkbeer

15.01.2022 GOOD HEALTH DOESN'T HAVE TO BE HARD! GET THESE 8 POINTS RIGHT AND YOU'RE SET No need to complicate things! Learn what to do in less than 5 minutes with this post and check out our other posts going into more detail on the more important topics! Easy as. Find this helpful? Share or tag a friend who would also find this helpful and follow @platinum.health.solutions for daily health content!... EXERCISE Check out our benefits of exercise post for some motivation on this one. Overall, we recommend at least 3 sessions per week of moderate to intense activity. Our faves are HIIT style, resistance training, sprint training and boxing! NUTRITION A tricky subject made simple in a few words. Keep it as natural as possible. Vegetables, grass fed meats, wild caught seafood, pasture raised eggs, berries, EV olive oil and grass fed ghee are great examples but there are many others. SLEEP Got you covered with a whole post on this one check it out! STRESS Again already covered in previous posts and massively important! HYDRATED Required water intake depends on the individual as well as how much water you've lost (sweat etc) Here's a tool you can use to determine if you're drinking enough. Generally 2 to 2.5 L per day but this varies! https://www.hydrationforhealth.com///hydration-calculator/ SUNLIGHT So important! Not just for vitamin D but for various health benefits like reduced inflammation, improved mood, hormonal regulation and much more! RELATIONSHIPS So important! A bad relationship can be disastrous to your goals and overall health. If it isn't working get out if possible or remove yourself from the negative environment. DAILY MOVEMENT A big one especially these days! Get out and move around as much as possible. - #healthfacts #nutritionplan #nutritionadvice #nutritiontip #nutritionfirst #nutritiongoals #nutritionalketosis #nutritionexpert #stressrelieving #stressreduction #stressaway #stresseating #stressful #10000steps #10000stepsaday #longevitydiet #longevitylifestyle #optimise #healthcoachtips #healthcoachlife #healthcheck #healthcheckup #caloriedeficitdiet #weightlossideas #weightlossmission #weightlossupport

15.01.2022 It's Men's Health Week! This post is designed to help give you a quick checklist to see where your health is at currently and some easy strategies to improve it. Tag a mate or share this post if you find it helpful. Follow @platinum.health.solutions for daily health and fitness content.... MENTAL HEALTH As guys we don't really talk about mental health. When someone asks how are you? It's always yeh good thanks. But if it's not good there's ways to improve it There's always someone to talk to if you need such as a family member or good friend, as well as Lifeline & Beyond Blue. DOCTOR CHECK UP Get your annual check up and as an added bonus go do a general blood test from your GP to check for nutritional deficiencies. EXERCISE Lift weights, explosive sessions such as HIIT or Sprint training, allow for rest and recovery. These training styles will help with testosterone and GH production and reduce excess cortisol (stress hormone) through things like chronic cardio. NUTRITION More quality protein, sustainable energy sources from sweet potato, pumpkin, avocado, nuts, grass fed ghee, EV olive oil. Avoiding crash foods like simple sugars, sugary drinks and bad, processed fats. LIFESTYLE Mood Boosters - Sunlight, exercise, hiking, socialising, sauna, taking time for yourself & hobbies you enjoy. Mood Destroyers - Excess alcohol & drug use, bad relationships, stress & sleep deprivation. SLEEP & STRESS Just these 2 points alone will hope overall health massively! We've made posts on these points so if you have issues with this check them out here. STRESS https://www.instagram.com/p/B_oGVsYAEof/ SLEEP https://www.instagram.com/p/B_8lpC5A69I/ We have your back if there's anything we can help with let us know in the comments or send a DM. Cheers @calumedsor for helping us brainstorm this one. - - #menshealthweek #mensmentalhealth #mensmentalhealthawareness #mensmentalhealthmatters #mensfitnessmag #mensfitnesspage #menshealthmagazine #menshealthmonth #menshealthawareness #menshealthaustralia #sleepbetter #sleepbetterlivebetter #testosteronebooster #testosteronetherapy #testosterone #saunatime #saunas #saunalife #mensworkout #menstraining #hiitcircuit #sprinttraining

15.01.2022 SUPPLEMENT CHEAT SHEET. What they do, who they benefit, are they worth it? Plenty of people are interested in knowing about supplements. Share this post if you found this helpful and follow @platinum.health.solutions for daily quality content! I personally take all of these except for Vit D3 & K2 (sunlight is the ultimate method for Vit D) this doesn't mean I'm telling you to take these. This is just a summary.... 1. WHEY PROTEIN - I personally have protein once a day in a smoothie with spinach, kale, blueberries, acai, turmeric, cracked pepper, (I know sounds gross but worth it) cinnamon, red fusion, green fusion (discussed later), avocado & some brazil nuts. So just protein is something I never do, stack that shake up! - Fine for all goals. Muscle growth, weight loss 2. DHA is the key here as well as something that needs to be stored in the fridge. I like melrose high strength fish oil. - For longevity, brain health, sustainable energy, all goal types 3 & 4. Red & Green Fusion is great for a tonne of micronutrients. Includes spirulina, chlorella, beetroot and a heap of other ingredients many of which considered superfoods! - Suitable for everyone 5. Sunlight comes first but if that's not an option. Vit D3 with Vit K2 is a good combo but consult a physician before taking these. I would also recommend getting a blood test to test vit d levels to see if you have a deficiency. - Only vit d deficiency people without access to UV sunlight. (Darker skin types and those who use sunscreen at higher risk) 6. BCAA's are only 3 of 9 Essential Amino Acids. But an EAA supplements contains all 9. I personally take 2 teaspoons per day especially on my caloric restriction days where I want to get these in with minimal calories. - Fine for all goal types, aids in muscle recovery with minimal calories 7. This one is mainly to assist the body in burning fat. - Fat loss 8. Creatine Monohydrate helps improve muscle performance by improving energy production (ATP) - For the goal of muscle, strength gains, improved performance (probably won't assist in weight loss but won't hinder it if you do things correctly) Have any questions or comments let us know below!

13.01.2022 LEARN TO KICK LIKE BRUCE LEE! Learn how to do a Stepping Side Kick in 50 seconds! Share this or tag someone who's interested in Martial Arts and follow @platinum.health.solutions for daily content!... This is one of my favourite kicks for a few reasons. Firstly it's a kick for mid to long range striking. As you can see in the video, you can really hit someone from far away with this one. It's fast and the power you get is insane. This is definitely one that can do some serious damage. What's your favourite kick? We might feature it in future videos. (if I can do it) Most importantly use your words first if there's a confrontation... If that doesn't work and the person is within a mid to long distance from you.... This vid will help! - - #taekwondotraining #taekwondowtf #taekwondofamily #taekwondolife #karatê #karatelife #karatelove #karatetraining #karatekicks #karatekick #bruceleestyle #bruceleequotes #bruceleefans #bruceleekick #vandamme #jackiechan #jackiechanfans #jetli #taekwondokick #taekwondokicks #kickboxingfitness #kickboxingworkout #kickboxingtraining #kickboxinglife #cardiokickboxing

13.01.2022 CAN YOU LOSE WEIGHT WITHOUT EXERCISE? Yes! Although we definitely recommend exercise if you choose not to the points in this post become an absolute must! Tag a friend who wants results without the workouts or share if you find this helpful. Follow @platinum.health.solutions for daily fitness content!... Weight loss in a nutshell is calories in vs calories out with a body that is well rested, not inflammed and not overly stressed! SLEEP - Covered in a post we did a few weeks ago. If you're not sleeping 7-9 hours per night at a consistent time this post is for you! STRESS - Once again we have you covered with a complete post on this very important subject. Check it out and ask us how to make it work for your unique circumstances. INFLAMMATION - Also covered already and extremely important for weight loss! GROCERIES - In a nutshell. Things that have come naturally like pumpkin, sweet potato, berries, high quality meats, eggs, seafood and much less cereals, sauces high in processed oils, sugary drinks and similar things. And definitely less Uber Eats! CALORIES IN VS OUT - Absolutely critical with weight loss and once again we have you covered already! Check out our post earlier in the week detailing how to easily track your calories and know how much your body needs to stay under to lose weight. Without exercise you'll be burning less calories so this is why it will be harder! MOVE MORE - DRINK LESS! Speaks for itself and will work wonders. BUT for so many more reasons beside weight loss exercise is CRITICAL for a long healthy life so do what you can to make it a part of your weekly routine and your body will thank you for it! - - #loseweightfast #loseweightfaster #burnfatfast #noexercise #noexerciseneeded #easyweightloss #losefatfast #losefatnotcurves #losefateatingfat #losefatnotmuscle #inflammationrelief #inflammationdiet #inflammationsupport #shoppinglist #healthyshopping #healthygroceries #healthfoodshare #livehealthybehappy #livehealthylivehappy #livehealthyandhappy #nostresszone #nostresshere #nostressin

12.01.2022 NEED MOTIVATION FOR EXERCISE? HERE IT IS! 8 quick reasons to get you moving. Many of us need a little push these days so share this or tag a friend who needs a little encouragement. Follow @platinum.health.solutions for daily content! We'll keep this short and sweet with some quick points for each.... MAKES YOU HAPPY - Releases endorphins, improves brain sensitivity for hormones that reduce depression. INCREASES ENERGY - As humans we're designed to move! Exercise helps blood circulation, mitochondrial function & metabolism helping your energy stay at it's peak! MUSCLE & BONE HEALTH - Strength training works wonders for muscle and bone and staying active in any way has shown to improve these heaps. For muscle building tips check out our previous posts on this topic! IMPROVES SLEEP - A hard training session works so well for sleep so maybe if you have sleep issues you just need to expend a little more energy in a solid session! You can also check out our post on sleep. BRAIN HEALTH / MEMORY - Incease heart rate = more blood flow to the brain which is vital for brain health. Can also stimulate the production of hormones that produce brain cells. REDUCE CHRONIC DISEASE - Heart disease, Type II Diabetes, stroke, arthritis, cancer and others can all be heavily reduced with regular exercise. WEIGHT LOSS - We mentioned that you don't need exercise for this which is true. But exercise (calorie expenditure) is so important and helpful if weight loss is your goal. STRENGTH GAINS - For sure strength / resistance training is critical for building strength. Something we can all benefit from! - - #exercisebenefits #brainhealth #brainhealthmatters #hearthealth #hearthealthy #increaseenergy #sleepbetter #sleepbetterlivebetter #bonehealth #musclebuildingplan #musclebuildingtips #musclebuildingprogram #heartdisease #heartdiseaseawareness #cardiovascularhealth #cardiovasculardisease #cardiovascularsystem #cardiovascular #happinesstips #howtobehappy #longevity #strengthgains #buildstrength

12.01.2022 Results feel incredible but they take work! I have a 2 week challenge for you check the details below. Follow @platinum.health.solutions and tag a friend who should take on the challenge. Whether you're looking to lose weight, get stronger or pack on muscle these are the things that are holding you back!... It's also really frustrating when you put the work in but seem to be plateauing. If so this post is for you! We have covered stress, sleep and inflammation in previous posts so be sure to check them out. Incorrect training can be either poor technique in an exercise, incorrect muscle activation (quad dominance) or just a bad exercise in general. Choosing exercises that improve how you move is the key to getting stronger in a relevant context! HERE IS YOUR CHALLENGE. 1. Check out our stress, inflammation, bulk cooking, sleep and either muscle or fat burning posts depending on your goals. Implement what you can. 2. Only have 2 cheat meals per week. The rest you cook and prepare yourself! 3. Discover your bad habit and just reduce it. Smoking, drinking, sugar drinks etc. 4. Exercise just 1 or 2 more times then what you already are. (only if you're training less than 3x pw) 5. Make sure you track your progress (weight, measurements etc) Commit to the challenge in the comments below. It's only 2 weeks! - - - #2weekchallenge #weightlosschallengeonline #weightlosschallenges #noresults #mealprepideas #mealprepdaily #fitnesschallenges #fatlosschallenge #fatburningworkout #fatburningfoods #fatburningworkouts #healthchallenge #improvesleep #bettersleep #nostresszone #brisbanehealth #buildmuscleburnfat #2weekdiet #2week #solazy #cantloseweight

12.01.2022 WE COULD ALL USE A MOOD BOOSTER THESE DAYS... HERE'S 8! Proven ways to get you smiling in no time! Everyone needs a mood boost so share the smiles or tag a friend to spread the love! Be sure to follow @platinum.health.solutions for quality info delivered fast and easy!... EXERCISE - Definitely something to include to your weekly routine. Depends on your goals but everyone would benefit from 3 sessions a week at least of resistance based training. SUNLIGHT - Download Dminder showing exactly how to use the sun correctly and safely. DO NOT avoid the sun! MEDITATION BOX BREATHING - Super easy.. Feeling stressed? Try this. Inhale for 4 seconds, hold for 4 seconds, breath out for 4 seconds, hold for 4 seconds. Start your day with 5 minutes of this or when you're feeling like a mood boost do a few rounds of this! GOOD HABITS - Hiking, climbing, swimming, volunteering, exploring your city, get out and about whenever you can! SLEEP - 7-9 hours per night, same times each night, dark room, keep it cool and for more check out our post on sleep! HEAT EXPOSURE - Heat definitely works! Saunas are the best along with hot baths, steam rooms, infrared saunas etc. Get the blood flowing! ACTS OF KINDNESS - Getting out of your own needs and perspective works wonders for your mental health. We all want to improve our own lives and that's fine... But take a moment for someone else and you'll get the benefits! GRATITUDE JOURNAL - This is a great one. Pretty easy just write down 3 things you're grateful for each day. This puts you in a positive mind frame that carries on for the rest of the day. It has the power of changing your entire persona! What's your favourite mood booster? Let us know below! - - #improvemood #happinessproject #happinessquote #happinesscoach #happinessiskey #happinessissimple #anxietysupport #anxietysucks #anxietytips #anxietymanagement #depressionhelp #depressionawareness #depressionsupport #depressionandanxiety #depressionisreal #depressionhurts #depressionrelief #naturalmood #meditationpractice #meditationcoach #meditationchallenge #meditationtips #mindfulnessmeditation #bekindalways #bekindtoothers #gratitudedaily #gratitudechallenge

12.01.2022 NATURE / HIKING / FRESH AIR / YOU TIME! Happy Friday!! For quality health and fitness content follow @platinum.health.solutions This was the day before a Mt Warning hike to see Australia's first sunrise. Hiking and getting out in nature has so many health benefits. ... REDUCES STRESS - By taking you out of your day to day lives that cause the stress in the first place. REDUCED INFLAMMATION - By not breathing in the toxic chemicals that city lives provides. Will also improve oxygen levels in the blood with better quality air. CALORIE BURNING - Doing things like this on the weekend instead of going out drinking not only burns a heap of calories but saves the massive amount that would have gone in with alcohol or other not so healthy habits. GRATITUDE AND APPRECIATION - Seeing nature at it's finest is one hell of a great feeling. These feelings translate to serotonin and dopamine increases making you feel amazing VITAMIN D - Sunlight is amazing for you so being outside is super important for vitamin d and a heap of other benefits! What's your favourite part of the world to explore? What nature do you have in your own backyard? - - #mtwarning #hikinglove #hikingviews #hikingaddict #hikingvibes #countrysideliving #countrysidephotography #brisbanehealth #brisbanewellness #brisbanept #ptbrisbane #brisbanepersonaltrainer #healthlifestyle #sunsetshots #sunsetaddict #livehealthylivehappy #livehealthybehappy #qldhealth #mentalhealthisimportant #mentalhealthweek #mentalhealthtips #mentalhealthcounseling #mentalhealthawarness

11.01.2022 MUST READ FOR ANYONE LOOKING TO LEAN UP OR LOSE WEIGHT! If this is your goal a caloric deficit is where you want to be at! This post will help you easily get there while ensuring you're getting in adequate nutrition. Find this helpful? Share or tag a friend looking to lean up and be sure to follow @platinum.health.solutions for daily fitness content.... INT FASTING The benefits of doing this are massive! For some inspiration on what's possible with this check out the FB group Intermittent Fasting Lifestyle for thousands of before and afters! To start off, just try cutting calories at night time. Work your way up from there. LESS SNACKING Reduces calories no doubt but also helps maintain insulin sensitivity which is really important when being lean is your goal. If youre hungry soon after main meals eat more next time! DRINK RIGHT Smoothies, fruit juices, energy drinks, sodas, alcohol all things you don't need! Water is your friend when it comes to cutting calories! PROTEIN So important and a great way to stay fuller for longer. For more on the best protein sources check out our protein post! VEGGIES You want nutrient dense, lowish calorie foods so always think when choosing what to eat, what does this food do for me? Spinach, kale, spirulina, sweet potato, pumpkin and many others are great to include! COOK Massively important! You know that nice salad you had at the restaurant thinking it was super delicious? Do you know what was added to it? Cooking is key to a healthy life! CALORIC RESTRICTION Different to fasting. This is a day or 2 days where you reduce calories by a certain amount (generally 500 for the day) DO NOT do this until you have had a lot of practise with fasting and ensure you have good energy levels and general health. - #cutcalories #caloriesincaloriesout #caloriescount #caloriesburned #caloriescounting #caloriesdeficit #lowcalories #caloriesmatter #caloriesburnt #caloriesout #caloricdeficit #calorierestriction #dietadvice #foodadvice #nosnacking #fastingtips #fastingforweightloss #fastingdiet #fastingforhealth #fastingbenefits #fastinglife #fastingfitness #fastingresults #extendedfasting

11.01.2022 Rounded shoulders are everywhere these days! If you want the posture of champions this post is for you. Have a work colleague or mate who needs to posture up? Tag them in this post or share as poor posture affects so many people. Follow @platinum.health.solutions if you haven't already!... 1. TIGHT PECS bring the shoulders in and definitely need to be released to help with this. Use a lacrosse ball rather than static stretching! 2. EXERCISE CAN MAKE THIS WORSE! Think of the position you are in when you do a spin class or an intense cycle. Or you chuck 100 kg on your back for a squat compressing everything down further. There's a better way. 3. NEUTRAL SPINE is important. Your body will go into what it believes to be neutral to adapt to what you experience in your environment. (Long sitting periods etc) so it will round you forward to better prepare you for what you do most. You need to establish a solid neutral posture and actively hold it. Check out @functionalpatterns for more info on this. 4. Back muscles stabilise and hold you in a good position. Weak back muscles won't do the job and you will hunch forward. 5. Doing a heap of situps for a strong "core." That gets the outer units (rectus abdominus) firing and if you sit down a lot you don't want to be working and contracting this area. You're better off releasing it instead. Think deep core exercises like planks to stabilise your lumbar spine. 6. This is a post and a half all on it's own. For now think does this exercise further exacerbate my position or does it improve it? 7. If you're unable to get breath into your thoracic spine area due to restrictions or postural issues it will make these things worse. Think deep breathing into this area and if you can't work out where the restriction is and release there. 8. Many of us have a poor relationship with gravity and then worsen it further with exercises, seated positions, poor movement patterns etc that compress you further. Stand up tall, breath deep, don't pin your shoulders back and that will be a good start!

11.01.2022 ARE ANY OF THESE STEALING YOUR GAINS? A major step to serious results is not just your exercise or nutrition... But to get rid of or manage the things that are holding you back! Find this helpful or know someone who can relate? Share and tag to help them get past these barriers and be sure to follow @platinum.health.solutions for quality health content!... PARTYING This habit does much more damage than you realise! Huge amounts of empty calories, wreaking havoc on hormone regulation, ruining your body clock with later bed times and doing it often enough even brain damage! BUSY LIVES Definitely something so many of us are experiencing and for many nearly impossible to avoid. Just be aware of what's within your control and allocate time for health and chilling out! TOXIC RELATIONSHIPS These can suck the energy out of the greatest of souls. Cut the bad fruit from the tree wherever possible and your mind and body will thank you for it! BAD HABITS No need to list these you know what they are. Reduce them, cut them or earn them! I'll eat what I want just about on weekends, but come Monday and Tuesday I'm calorie restricting to offset how much I have on Saturday and Sunday. WRONG INFO This is a tough one as there's so much crap in the fitness and health industry especially! Have skepticism with everything you read (including all of my posts) and make an informed decision with a clear mind. LAZINESS All been there! If you know laziness to be an issue get in what you need to earlier in the day (not too early) and enjoy laziness later on. Even better, use it to your advantage! Don't have treats in the house knowing you're too lazy to go out and get them if you have a craving. And boom, laziness equals healthier lifestyle! STRESS & SNACKING Reduce these negative environments as much as possible. When it's unavoidable discipline comes into it. Always harder but necessary! - #goodhealthy #goodhealthandwellbeing #distractions #nodistractions #livinghealthy #daytoday #nodaysoffmovement #breakbadhabits #badhabits #busylives #partyinghard #partyingallnight #partyingitup #solazy #lazysundaymorning #lazysundayafternoon #nosnacking #snackinghealthy #stressful #stressfulday #stressfulweek #stressfultimes #stressfullife

10.01.2022 8 EXERCISE MISTAKES YOU NEED TO AVOID! Training takes time! Make it count by avoiding these. Find this helpful? Share or tag someone who would also and follow @platinum.health.solutions... POOR EXERCISE CHOICES The best exercise choices are the ones that integrate the muscles in a way that prepares them for their most commonly used function. That is walking / running as a priority! INCORRECT ACTIVATION Very common! Focus on what is activating and make sure you know what you need to be doing! If the wrong thing fires and you keep doing that the imbalance becomes worse! INCORRECT TECHNIQUE Even when choosing the right exercises doing them wrong will lead to issues. Always ask for help and always know the purpose of what you're doing and what needs to be activating! NOT ENOUGH REST Different people require different amounts depending on goals, genetics and your current health. Listen to your body and ensure you're getting adequate sleep and reducing stress and inflammation as much as possible! NOT ENOUGH EFFORT! If you want to put on muscle or burn a heap of calories you need to put in WORK! Doing the same thing, chilling out on your phone or finishing a set when you could still do heaps won't cut it! NOT CHANGING IT UP The same thing over and over gets boring and you'll soon lose interest and motivation! Also your body adapts fast and the workout won't be as effective as when you started. TOO FOCUSED ON ONE THING If all you want is to get massive or get ripped for the beach these goals are great but can make you lose focus on other very important things. Such as proper movement, posture and longevity. To find the right advice question everything! Including this and everything we put forward. Let us know if we missed something below! - #exercisetutorial #freeworkouts #freehomeworkouts #trainingtips #trainingsession #trainingplan #trainingathome #bestpersonaltrainer #commonmistakes #fitnessmemes #memesfitness #workouttips #tnesstips #fitnesstipsforwomen #brisbanefit #fitbrisbane #brisbaneworkout #progressiveoverload #strengthtrainingforwomen #strengthtrainingforrunners #strengthtrainingathome #strengthtrainingforfatloss #runningtraining #goodform

10.01.2022 THIS ROUTINE WILL HELP MASSIVELY WITH SLEEP, REDUCING STRESS, FAT BURNING AND MUCH MORE! If you know anyone who struggles with sleep this is a must read for them so be sure to share and tag! Follow @platinum.health.solutions for daily health content! RIGHT LIGHT - Blue light from LEDs, screens and most artificial light sources will wreck your sleep pattern. Go red! Red light is significantly better for your sleep. Candlelight or a fire place is great or dim your environment i...f possible. ZERO / MINIMAL CALS - When you're going to bed in a few hours you don't need a massive meal! Eat your calories during daylight when your body needs them and allow your body to rest and digest at night! LOW STRESS - Don't check the emails, or do an intense workout near bed time! Breathing, family time, chill time is where it's at at night. SCREENTIME - Either reduce it or if you have to use blue light blocking glasses (get the red lens) to reduce the damaging effects on your sleep (especially right before bed) BED TIME - Bed around 9 - 10 if possible. Some people are slightly different but this is a good go to. If you go real late... Reduce by 15 minutes each night until you get it down. SAUNA OR HOT BATH - On sauna days you'll sleep like a champion! Get into heat to relax the body. FAMILY TIME - Reduces stress levels (depending on your family I suppose!) and increases feel good hormones that are great for you! PLAN - Don't start the next day stressed! Plan your morning or day and wake up 10 minutes earlier if it means you're not running around like a crazy person! 10 minutes sleep won't make a difference but 10 minutes extra will! What's your routine? Let us know if we missed something below. - - #nighttimeroutine #nightroutine #eveningroutine #meditateeveryday #meditated #saunatime #saunalife #saunalove #bedearly #redlighttherapy #redlighting #circadianrhythm #circadianrhythms #hotbath #familytimeisqualitytime #familytimeisthebest #familytimefun #familytimebesttime #fastingtips #fastingforweightloss #fastingdiet #fastingforhealth #fastinglife #fastingfitness

10.01.2022 SERIOUSLY? COLD SHOWERS AND ICE BATHS?! YEP, HERE'S WHY! In this post we cover some impressive health benefits and show you some ways to give this a go if you're feeling adventurous Tag a mate who is keen to try something new or share if you find this helpful. Follow @platinum.health.solutions for daily health updates!... FAT BURNING - Via cold thermogenesis. In a nut shell. Yellow fat is converted into brown fat making the energy to warm the body. More to this but that's for another day! GROWTH HORMONE & TESTOSTERONE - Conflicting evidence on this one. Seems that ice baths will be more effective at this compared to cold showers. But a study showed that those who cut out hot showers showed increased T levels so take that as you wish. For more info on the other benefits look into cold shock proteins and the benefits of these. It get's a little sciencey so for the sake of this post staying short check out Dr Rhonda Patrick or the Wim Hof method for more info on this. HOW TO DO IT Few ways but the best way is to start slow and build up. Start with a normal shower with 30 seconds cold at the end. Increase to a minute after a week or so. Then a minute at the start and a minute at the end etc. Eventually just doing cold showers then going to ice baths when you're ready. Start with a few minutes and get out when you start to shiver. Contrast therapy is also great combining sauna and cold together. Let me know if you'd like to give this a try and I'll help out. For contrast I like to do 5 minutes ice and 15 minutes dry sauna. I generally get in the ice bath 3 - 4 times per week. Usually with sauna as well and love it! Would you give this a go? - - #icebath #icebathing #icebathrecovery #wimhof #wimhofmethod #wimhofbreathing #coldshower #coldshowerchallenge #coldshowers #boostimmunity #livelonger #rhondapatrick #drrhondapatrick #coldtherapy #cryotherapy #cryotherapybenefits #icetherapy #healthylifehappylife #healthylifestyletips #healthylifestylecoach #healthylifechoices #lifespan #livelongerbetter #livelongerandfeelbetter

08.01.2022 Want to get fitter? Heres how! What to do. What not to do. How to train. How much training all covered in this post and more! Find this helpful? Share this post so more people can benefit and be sure to follow @platinum.health.solutions for more quality content!... SET SPECIFIC GOALS What does getting "fitter" mean to you? Keeping up with the kids? Running a half marathon? Preparing for a sport? Or possibly general health or wellbeing? Write this down and train specifically toward what you want! Ask us for help on this at any time! ALLOW ADEQUATE REST Short and sweet 7-9 hours sleep per night and don't overtrain. Rest days are essential! RELEVANT TRAINING If you're cycling to improve your fitness but operate your day to day life walking (as we all do) then you aren't training relevant to what you want your body to be good at. HOW MUCH CARDIO? Not as much as you may think! Research shows improvements in VO2 max with as little as 4-5 rounds of 20 second full intensity sprints with a minute rest in between. Your done in less than 10 minutes! Again keep it relevant but know that shorter bursts of intense activity have been shown to work much better for a variety of reasons then long distance cardio. HIIT & SIT Sprint Interval Training and HIIT has been shown to be highly effective at boosting fitness with many other benefits as well. As long as you're doing the right exercises with good technique! CONSISTENCY / MOVE MORE / WEIGHT LOSS The key to this is staying consistent we all know how much we lose when we take a few weeks off. Being sedentary is bad news as well so get up and get moving. And finally if you are 5 or 10 kgs lighter if you're overweight that's much less work your body needs to do so check out our fat burning posts below for help on this! https://www.instagram.com/p/CAloa0IAifs/ https://www.instagram.com/p/B_yhIicgbMM/ - - #boostfitness #improvefitness #getfitter #getfitstayfit #getfitnowonline #cardioworkouts #cardiotime #cardiotraining #cardiovascular #cardiohiit #cardiokickboxing #cardioexercises #hiitcircuit #hiitburn #hiitmax #hiitraining #hiitcardioworkout #hiitexercises #hiittrainingworkouts #sprinttraining #cardiotips #workoutfitness #fitnessworkouts

08.01.2022 HATE HEADACHES? BEAT THEM WITH THIS! We all experience headaches at some stage so make sure to share this post or tag someone you know with headache issues! Follow @platinum.health.solutions for daily health and fitness content!... KNOW YOUR HEADACHE - Knowing why it's there in the first place can work wonders! There are over 150 types of headaches but common ones include tension, cluster, migraine, exertion and many others! NECK A SHOULDER TENSION - Big cause of headaches if you have tightness in these areas a strong massage or some release work may do the trick with a lacrosse ball. REDUCING STRESS - Stress headaches are quite common and getting into a relaxed state will help. We have done numerous posts on stress reduction so be sure to check them out! STAY HYDRATED - Very important one maybe you just need more water so give that a go with some rest and see how it feels. HEAT PACKS - Heat can definitely help with a headache depending on the type. If it's a tension headache try applying the heat to the back of the head and neck to relax the area! Sinus headache a warm cloth to the area that hurts. REDUCE SCREEN TIME - If you have a headache straining the eyes is a no go! Less screens and more rest. TIME OUT - Super important and may be just what you need. Deep breathing, eyes closed, go in a room with little stimulation (noise, light etc) DIM LIGHTING - Bright lights aren't your friend with a headache especially artificial ones! Do you experience headaches? Let us know how you sort yours out below if we've missed something! - - #tensionheadache #tensionheadaches #headacherelief #headaches #clusterheadache #headachessuck #headachefromhell #headachefree #headachesfordays #headachegoaway #headachebegone #migraineheadache #notjustaheadache #myheadache #migrainerelief #migraineawareness #migrainewarrior #migrainelife #migrainesupport #migrainessuck #necktension #sorehead #headhurts #artificiallight #bluelightglasses

07.01.2022 HAS LOW ENERGY BECOME THE NEW NORM FOR YOU? IT DOESN'T HAVE TO BE! Everyone can benefit from more energy! If you find this helpful share this around so others can benefit. Also follow @platinum.health.solutions for daily health and fitness content... SLEEP - It's absolutely critical to get your sleep sorted as a first priority. We have a few posts on this to check out as well as our evening routine post that will really help! COFFEE SMART - So many mixed messages on coffee so overall ensure 1 - 2 per day as an absolute max with nothing after 2 pm if possible. (if you sleep well and have later coffees that would be ok) MACROS - Processed cereals, breads, rice, oats and so on are fast burners that aren't sustainable. Good fats will keep you going longer without a crash. EV olive oil, avo's, various nuts etc. Carb sources should be things like sweet potato and pumpkin. HEALTH CHECK - Check for vitamin d and iron deficiencies especially but a general blood test at your gp will let you know if this is an issue. SUNLIGHT - Goldmine of health benefits and the best way to get vitamin d which is responsible for over 1000 chemical processes in the body. EVENING ROUTINE - Check out our previous post on this for a heap of quality info! TOXICITY - Equals energy drainers! Processed foods, bad oils, pollution, bad relationships, negative people and similar things all need to be removed as much as possible! STRESS - Shows up a lot as it is so important to lower stress levels. Various posts on this and we're always available if you have additional questions or uncertainties. Do you have low energy? What have you found helps you? - - #lowenergy #noenergy #noenergyleft #energyboost #naturalenergyboost #energyefficient #energydrinks #energysmart #energyfood #energydietsmart #energybooster #energybar #nonegativeenergy #goodenergyonly #energybalance #energylife #energyfitness #energydrinkaddict #energydrinkneeded #sleeptraining #sleepbetter #healthcheck #healthcheckup #healthchecks

06.01.2022 WANT TO STAY LEAN OR LOSE STUBBORN FAT? THIS ONE'S FOR YOU! Over-eating has many more health issues then just weight management. Get on top of it with these 8 tips! Find this helpful? Share this with a friend who experiencing this very common issue. Also follow @platinum.health.solutions for daily health & fitness content!... PROTEIN - Makes you feel fuller and is essential for anyone's diet. If you eat a fair bit and don't feel satisfied this may be the cause. Especially if you're having cereal, fruit and toast for brekky! (all carb based) DISTRACTED EATING - Is something to avoid as the more aware you are of the food going down, the more your body will know this and regulate hormones accordingly. STRESS - This one comes up all the time so you know how important it is! Whatever it takes reduce your stress levels to avoid stress eating! LESS ACCESS - Laziness can be your friend! If you have access to heaps of temptations you may quite often give in to them. But if there are no temptations and the shops are 15 minutes away chances are you won't be bothered going all that way! CHEAT MEALS! - Who doesn't love a good cheat meal? Earn it and enjoy it! Earning it can mean you've done a great fasting protocol for the week, got in your training sessions or said no to temptation throughout the week! FASTING If you eat all the time theres a much higher chance of over-eating! Start with a 10 or 12 hour eating window as your body gets used to it. Then try for the 16 if you feel you're ready. Consulting a health professional prior if you have any potential issues. BLOOD GLUCOSE - Reduce snacking is a great place to start with this one as well as fasting and reducing sugars in your diet. HEALTHY FATS - These are so important as they give you energy throughout the day instead of short bursts like high GI foods. Avo, eggs, fatty fish, nuts etc are a great place to start! - #overeating #nutritionfact #nutritionfacts #staylean #fastingtips #fastingforweightloss #fastingdiet #fastingforhealth #healthyeatingideas #healthyeatingtips #healthyeatingplan #healthyeatinglifestyle #eattoomuch #stubbornfat #burnfatfast #caloriedeficitdiet #caloricdeficit #eatsmart #eatsmarter

03.01.2022 For weight loss and muscle gain goals calories in vs calories out is a critical aspect of achieving this! Tools for how to calculate and what to look for below! Many of us have a friend who is either looking to lose or put on weight. This post will help them heaps so spread the word if you find this helpful! Follow @platinum.health.solutions if you haven't already.... BASAL METABOLIC RATE (BMR) Calories your body burns to stay alive basically. More lean muscle increases this number so you burn more calories all the time! To calculate this there are 2 easy ways to do this. For a quick BMR calc head to https://meetatlas.com/bmr/calculator For a more complex calculator that will also cover RMR and other factors use this one. https://www.damnripped.com/tdee-calculator RESTING METABOLIC RATE (RMR) This is BMR + no of calories you burn when digesting food, elevated levels post exercise and a few other factors. We'll keep this short and not go into detail but once again to calculate both BMR & RMR head to this link https://www.damnripped.com/tdee-calculator CALORIE INTAKE Calories in is very important. For weight loss, you want to be in a caloric deficit. For muscle building, you want to be in a caloric surplus. If you are unsure of what calories are going in myfitnesspal is a great way to know what calories you're consuming. Dont stress about this too much! You can achieve your goals without counting but if youre plateauing this could be why! INCIDENTAL EXERCISE Walking, carrying the groceries, moving around all count toward this. To measure it a smart watch or phone will have you covered. Again, not the end of the world if you don't measure this but something to consider. WORKOUT CALORIES To calculate how many calories you burn in a workout check out this link. https://www.mydr.com.au/tools/calories-burned-calculator Any questions let us know in the comments below. There is more to this topic but this is all you'll need to achieve the results you want without complicating things. Use this info to determine how many calories you burn and then eat more or less of that number depending on what your goals are!

03.01.2022 Losing weight feels awesome! Here's something to get you started. Share this with a friend and hold each other accountable! It's only 2 weeks. Let us know your results and DM us at any time if you're unsure of anything. We got your back! Follow @platinum.health.solutions if you haven't already for daily health content.... The challenge is as follows. 1.No snacking. Have 3 meals per day and get in all your nutritional requirements through that. If you're hungry after 1.5 hours of eating. Then your meal needs to be more nutrient rich or slightly larger. 2. 10,000 steps at least! 3. Get in the gym, or do what you enjoy for exercise. There are definitely good and bad options. So ask if you're unsure. 4. Cereal, muesli, low fat yoghurt with some toast is a NO GO! Carbs, carbs, sugar, completely unbalanced. Go for pasture raised eggs, nutrient packed protein smoothies with veggies and berries, sweet potato for your carb source and brazil nuts or avocado for good sustainable energy. 5. Cook meals in bulk to make life easier. Try grass fed beef mince, seafood or your something similar with a heap of mushrooms, zucchini, carrot etc or cook large, healthy meals that will last for several days! 6. With the above sorted you don't need so much take out. Head to the fridge and grab out what you've already prepared! 7. One of the main points of calories is energy right? So add the calories in when your body needs them! You don't need 400 calories to go to sleep an hour later. :) 8. Cut alcohol all together is best, but reducing is definitely a victory worth celebrating. If you want change to your body. Then a few changes need to be made. Even incorporating half of these points will make a difference. So make today the day you made a start! - - - #weightlosschallengeonline #weightlosschallenges #fatlosshelp #fatlosscoach #fatlosstransformation #fatlossmotivation #fatlossfood #fatlossfoods #fatlossdiet #fatlossprogram #fatlossprogress #weightlossprogram #weightlossprograms #mensfatloss #flatstomach #flatstomachworkout #freeprogram #freeprograms #weightlossplans #fatburningworkout #fatburningfemale #caloriesincaloriesout #exercisetipsoftheday #mensweightloss #womensweightloss

03.01.2022 POOR SLEEP DOESN'T HAVE TO STICK AROUND! SLEEP LIKE A CHAMPION WITH THESE TIPS! So many people have problems sleeping so be sure to share and tag to pass this on to someone who may really need it! Follow @platinum.health.solutions for quality health & fitness content.... MOVE MORE - If you find you're not ready for sleep at night try exercising as well as getting your steps up during the day. If you're also stressed (commonly linked) a long walk may get your mind off things. COFFEE SMART - None after 1 pm. Max 2 per day. If you can have one slightly later than 1 and still sleep that's fine just be aware. HEAT EXPOSURE - Get in the sauna in the early evening and watch how awesome you sleep that night. Sauna's are amazing for you in so many other ways as well! STRESS - So important! Various posts on this subject be sure to check them out! SCREENS AT NIGHT - Huge problem for sleep. That light going into your eyes is the sun according to your brain and hormones (cortisol) are released to wake you up not help you sleep! (melatonin) NOTHING INTENSE! - Night time is chill time. Emails down, no intense exercise right before bed, no meals that need to be digested DIM LIGHTS - Bright lights are not your friend at night! DON'T FORCE IT - When it's just not happening that's fine go do something else that calms you down! Lying in bed getting upset will only make it harder so this is a great time to pick up your favourite book or go have a hot bath with some essential oils (lavendar) - #poorsleep #sleeptips #sleephacks #badsleep #cantsleepnow #sleepbetter #movemore #saunatime #heattherapy #hotbath #essentialoilsforthewin #essentialoils101 #essentialoilsforhealing #essentialoilsforhealth #essentialoilsforsleep #coffeesmart #smartcoffee #coffeeloversclub

01.01.2022 LEVEL 2 BALL SLAM FULL BODY EXERCISE! Quick tutorial on an awesome exercise. Learn how to integrate the whole body and get everything working! Tag a friend or share this post as many people are ball slamming incorrectly whether on their own or in a class. ... Follow @platinum.health.solutions for regular content on health and fitness. Just a slight continuation on our previous ball slam video adding an extra element at the end. Lifting the heels up at the end does a few things to increase the difficulty of this exercise. It gets your calves fired up really getting the whole body working, It also makes it harder to balance working the stabiliser muscles. Give it a go and tell us how it feels! As always we're here to help so let us know in the comments if you have any issues. - - #exercisescience #exercisetips #exercisevideos #exercisedaily #exercisevideo #exerciseball #exerciseoftheday #ballslam #ballslams #slamball #slamballs #slamballworkout #fullbodyexercises #fullbodyexercise #tutorialsvideos #workouttutorial #workoutprogram #workoutprograms #healthandfitnesscoach #healthandfitnesstips #workoutdaily #fitnessdaily #dailyfitness #dailyfitnesstips