RSPCT Fitness | Medical service

RSPCT Fitness

Phone: +61 427 470 506

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11.05.2022 Would anyone be interested in buying our leg press machine? $1000 In excellent condition - we’re thinking of upgrading. Message me for more info

06.05.2022 Which one are you?? I definitely pace and take selfies during my rests!

03.05.2022 Which one are you? I’m definitely a pacer and selfie taker during rests!

01.05.2022 OK, so you want to lose weight, but the thought of eating less food is not appealing. i get it, no one likes to feel hungry. But, to lose weight, you need to consume less calories than you’re expending through activity right - it’s called a calorie deficit. So, instead of thinking how to eat less, what about shifting your mindset, and thinking of what foods you can eat more of!... It’s all about eating smarter. There are lots of foods that are nutrient-rich, but not calorie dense. This means they are full of the things you need like vitamins and minerals, but not high in calories. Vegetables are a really good example of this. They are really fabulous for you because of all the vitamins and minerals they contain, but they are also high in fibre and will keep you feeling fuller for longer. Another thing that may help is to increase your protein intake. Good sources include; lean meats like chicken, seafoods, pork; reduced fat dairy such as yoghurt, low fat milk or cheese and also nuts and seeds. If your current diet consists of foods that are high in saturated fats and sugar then it may seem like you’re not eating much, but in fact you’re consuming a much higher amount of calories for the actual volume of food you’re eating. . #goodfood #eatwell #nutritioncoach #mumlife #bossmum #fitfam #fitchick #fitfabandfortysomething #livinghealthy #personaltrainer #wellness

15.04.2022 BOOTCAMP IS ON 5pm But will be at Nicholson Oval undercover at the canteenBOOTCAMP IS ON 5pm But will be at Nicholson Oval undercover at the canteen

04.04.2022 Bootcamp is on tomorrow arvo. Wednesday 5pm All Abilities Park $10 pp... Check the page tomorrow arvo if it’s raining for any changes.

25.01.2022 The pic on the left came up in my Instagram memories from 1 year ago. I’d actually been thinking lately that I hadn’t been making much progress recently in terms of my body composition and it wasn’t until I’d put these pics together side by side that I realised just how far I’ve come in the past year! So how have I done it??? Consistency. Both in nutrition and activity. I do strength training 5x a week and pretty much no cardio, apart from the occasional run. Last year I di...d a fair bit of running, but I haven’t lately after suffering from a hamstring tear in Dec. I train because I actually enjoy it! I love challenging myself. Eating a balanced diet. I do up my own meal plans based off the calorie count and macro breakup my coach gives me. More sleep. I’ve tried to not only increase my hours sleep to between 7-8 per night, but also trying to improve the quality of my sleep. I invest in a trainer/coach. I’ve had both local and online coaches over the past year, who have worked with me to develop personalised training programs, customised to my goals, and also building upon my strengths and aiming to improve on my weaknesses. What I haven’t done: Given up when it’s gotten tough or my results have slowed. My diet hasn’t been restrictive and I haven’t cut out entire food groups. Instead my balanced diet consists of loads of vegetables, fruits, lean meats, reduced fat dairy, wholegrain carbohydrates and also the occasional treat! I don’t do hours upon hours of cardio, instead i undertake strength training to build muscle. I don’t look for the ‘magic pill’ or latest weight loss trend. I just eat to nourish my body and provide fuel for energy.

23.01.2022 Let’s look at why meal replacement shakes work to help you lose weight initially, but probably aren’t a good idea and are unlikely to help in the long run. It’s because you are in an extreme calorie deficit. You are consuming far fewer calories (energy) through food than you are expending through activity and exercise. The problem with these programs is that they aren’t sustainable long-term. You can’t replace two out of three meals with a shake forever. Firstly you’ll get ta...ste fatigue and secondly you’ll end up deficient in a whole heap of vitamins and minerals. And when you stop with the shakes, you’re likely to put on much of the weight you’ve lost anyway. So.... best way to lose weight?? Start out by making small tweaks to your diet. It could just be reducing your portion sizes by 20% each meal. It could be by swapping out sweet biscuits with some fruit. Then, once that becomes your new norm, you can make further tweaks. Your health and weight loss isn’t something that should be considered over a 12-week period. You don’t have to lose a lot of weight within a certain timeframe for it to be successful and meaningful. Imagine how much better off you would be over the course of the year if you lost 0.4kg every week (almost 21kg) in a slow but consistent and sustainable lifestyle change, rather than 1kg a week over 8 weeks of extreme dieting, then returning back to old habits because it all got too hard and restrictive. We need to get out if the mindset of trying to find the ‘quick fix’ and ‘magic pill’. There’s nothing magic about these programs. You’re just consuming less calories (less food), but it’s not sustainable.

15.01.2022 Can’t go past some scrambled eggs for breakfast! Boosting veggie intake by adding some sauteed tomato and onion, baby spinach and avocado (every little bit helps by adding important vitamins and minerals!)

10.01.2022 Now that I’m working from home again, I’m finding that I’m using my essential oils a lot more. I live the versatility of being able to whack different oils in the diffuser each day creating new blends and aromas! I think of this one almost like a unicorn blend!!

01.01.2022 Do you have rules when you work from home? In the past I haven’t, but it’s something that I’ve recently implemented so that I can try and have that ‘work-life balance’ that everyone talks about. When your office is in your home, then it’s easy to do your work whenever - especially during what would normally be ‘home-time’ if you were working a 9-5 job in an office or shop.... Of course, this has its benefits, but it also has its detractors and can mean that you never really switch off. So these days, I aim not to even turn my computer on or check emails until 9am. In the period before then, I’m focussing on getting Whit off to school and completing those home chores like washing and tidying up. I’m also aiming not to work on the computer after dinner. In years gone by I would get back on the computer and edit photos for hours - often getting to sleep late and then lying in bed worrying about work. It’s all about creating boundaries really, and figuring out priorities. Do you have work from home rules?? I’d love to hear them.