Result Based Training in Airport West, Victoria | Sport & recreation

Result Based Training

Locality: Airport West, Victoria

Phone: +61 3 7064 0513

Address: 6 Howes St 3042 Airport West, VIC, Australia

Website: https://rbtgyms.com

Likes: 2152

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• Sport & recreation
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• Fitness trainer

24.01.2022 just over here going with the flow

22.01.2022 12 Days of Christmas - Day 8 On the eighth day of Christmas RBT sent to me: Eight lying leg lifts, Seven jumping squats, Six walking lunges, Five BURRPPEEESS, Four hollow holds, 3x12Crunches, Two rounds of planks and 60 seconds of High knees.... Like , Share, Tag

22.01.2022 Don’t even get me started or ordering At Home Gym Equipment. . GumTree really had a boom on overpriced kettlebells and barbells didn’t they

21.01.2022 Come and be apart of a community dedicated to helping you become the healthiest & strongest version of yourself DM us today and start your FREE trial

20.01.2022 Six Proven Ways to Sleep Better than Ever Before . Do you suffer from poor sleep? . If so, you’ll be much more likely to carry excess kilos.... . Here are six tips you can use to sleep better than ever before. . 1) Maintain a Consistent Sleep Schedule. . When our sleeping patterns are irregular, we live in a state that resembles jet lag. As a result, we’ll have a harder time falling asleep and reaching the deepest, most rejuvenating sleep stages. . Go to bed and wake up at the same time each day. . 2) Don’t Work Out Too Late . While exercising throughout the day can aid sleep quality at night, working out too late can prevent you from falling asleep. Therefore, try to schedule your workouts at least two hours away from bedtime. . 3) Optimize Your Bedroom Environment . Get rid of anything that may hurt your sleep, such as noise, lights, an uncomfortable bed, a cell phone, or a warm temperature. The ideal sleeping temperature is 19C. . 4) Seek Sunlight During the Day . Try to get outside in natural sunlight for at least thirty minutes per day. This boosts your sleep by benefiting your internal clock, also known as your circadian rhythm. . 5) Avoid Caffeine After Noon . Caffeine is well known to impair sleep. Since this compound has an average half-life of around six hours, limit caffeine consumption to early in the day, ideally no later than noon. . 6) Don’t Nap After 3 p.m. . While naps can help you meet your sleeping requirements, taking one too late in the day can make it harder to fall asleep at night. That’s why it’s best to avoid late afternoon naps. See more

19.01.2022 All dressed up and no where to go...

18.01.2022 Things I have learnt in 2020: Cheers for the virtual backgrounds Zoom. . Can also conduct entire zoom meetings in the toilet

18.01.2022 So, you don’t have time to eat healthily, you say? Well, if you approach it the right way, it doesn’t have to take a lot of time to prepare your foods. Here’s how to meal prep like a pro. Determine your macros. In other words, figure out how many calories, protein, carbs, and fat you should consume based on your situation and fitness goal. Plan your upcoming week. By knowing beforehand what you’ll eat, you’ll save a lot of time, plus it’ll be easier to adhere to your... diet. So, create a food calendar that outlines what you’ll eat over the next seven days. Design your grocery list. Based on the foods you’ll be eating, note down all the ingredients you’ll need. This list will save you a lot of time at the grocery store. Plus, it’ll reduce the likelihood that you’ll bring junk food into your house. Buy your groceries in bulk. To save time, you may want to do all your grocery shopping once per week or use a delivery service. As a quick bonus tip, research shows that you’re less likely to buy unhealthy food if you shop on a full stomach, so you may want to shop after a meal. Cook your meals once per week. Free up one afternoon or evening each week to prepare all your meals. You’ll save a lot of time, and it’ll be easier to adhere to your diet because you’ll be sure to have the planned foods around. Store your foods. As a rule of thumb, put the foods you’ll eat within three days in the fridge and stock the rest in the freezer. Make sure, however, that you let your foods cool before you store them to prevent your veggies and other water-dense foods from becoming soggy. Track your food intake. To make sure you do indeed hit your planned macros, log your food intake into an app like Keystone or Cronometer. That’s wise because sometimes an unexpected event might interfere with your regular nutrition plan. Plus, food tracking improves diet adherence. See more

18.01.2022 Something is better the nothing! We maybe locked down but we are definitely not locked out! Jump on your 5 day trial for our online LIVE sessions today by shooting us a DM

18.01.2022 Hey Guys, just wanted to put up a little food inspo. I made this today after I finished my training session. High protein and super easy to make, substituting a flatbread to make an egg wrap. I’ve included the nutritional breakdown, recipe and ingredients for you. Happy Tuesday Legends, see you back in the gym tomorrow for our Wednesday MetCon. #nutrition #foodforfuel #postworkoutmeal #health #community #rbtgyms #rbtairportwest #fitfam #strongside

14.01.2022 Matchy Matchy from now on.

13.01.2022 Want to become apart of something special Join our online community and start achieving the best version of yourself today! DM for more information on how you can get started today ... https://www.youtube.com/watch

12.01.2022 At home body weight workout Give it a go 20min AMRAP... 10 x Tall plank toe taps 10 x (2) lunges + Squat 10 x Push Ups 10 x Switch Kick Abs Want more of this contact us and receive your FREE 5 day trial

11.01.2022 12 Days of Christmas - Day 11 On the eleventh day of Christmas RBT sent to me: Eleven Arnold presses, Ten floor to sky jumps, Nine Romanian deadlifts, Eight lying leg lifts, Seven jumping squats, Six walking lunges, Five BURRPPEEESS, Four hollow holds, 3x12, Two rounds of planks and 60 seconds of high knees.... Like , Share, Tag Winner announced Wednesday 16th of December! Next winner scores a FREE 12 WEEK TRANSFORMATION PACKAGE WITH RBT!

11.01.2022 Are you RBT FIT or RBT STRONG www.rbttribe.com

10.01.2022 WINTER SHRED TIME TO START NOW! We want to help you kick start your winter shred with a 7 Day Trial. DM us for more details

10.01.2022 RBT STRONG ** ANNOUNCEMENT ** Hi Awesome RBT Fam Needless to say it has been a whirlwind CRAZY 2020 so far. But we are here and loving every minute we get to spend with each of you, even if it is just smiles ,tears and sweat over the Virtual Workouts.... Just a shout out, that RBT has just released the RBT Strong Face Masks - with Masks Mandatory in Melbourne and surrounds, we are proud to be able to strut our stuff, with our heart for all to see. RBT Strong. Whether you are pumping petrol, walking the dog, grabbing a much needed Morning Coffee, we hope you will be proud to wear RBT, even if we can’t sweat it out in the gym. Check it out at the RBT store www.RBTTRIBE.COM RBT FIT, RBT STRONG, RBT Family We hope each and every one of you are having an amazing week, especially those of you in Week 2 of a 6 week shut down in Melbourne. Love Your RBT FitFam

10.01.2022 Sunday Announcements got me like

09.01.2022 Are you ready to invest in your future? . RBT partner with @theaipt as a Student Selected Mentor where we guide you through your face to face practical hours of your Certificate III/Certificate IV in Fitness. . With positions now open in Perth and Melbourne to join as part of our RBT mentor program, now is the the time to follow your passion and start your dream career! ... . DM or contact [email protected] for more information #fitness #pt #rbtgyms #aipt #certifiedpersonaltrainer #certivfitness #certiiifitness #rto #passion See more

09.01.2022 DELAYED ONSET MUSCLE SORENESS - DOMs // For so many getting back into physical activity after the holiday period or as your New Years resolution after a tumultuous 2020, we are so eager to get back into our training and hit the gym in full force. Suddenly after months of lockdown and the holiday period all but a distant memory our flame is ignited to train at 100% giving it full gas, we wake up after a few hard sessions with seriously sore muscles wishing we had kept some s...ort of momentum in our physical activity. And so the DOMS set in... Delayed onset muscle soreness. DOMS typically occur within 24-48hrs after a new (exercise) or strenuous workout and the discomfort generally peaks at about 36hrs after the initial and or consecutive training session. (Don’t let DOMS confuse you with Injury as they are quite different - pain vs discomfort - which I will discuss in another post this week) DOMs by definition is simply myofibril tears (muscle strains), it is the bodies anti-inflammatory response. We feel disruption in strength, range of movement and function, fear not this is only short term. So how to get through these DOMs and still manage to walk up the stairs, hang the washing out, better yet continue with our training.... Active rest, keep the body moving, reduce the intensity, alternatively exercise the less affected body parts. Studies have also shown that massage was effective in alleviating DOMs by approx 30% and reducing swelling. (Pubmed.Ncbi.nlm.nih.gov) So if your feeling the affects of DOMs of late, don’t let this hinder your motivation and goals, it’s a normal physiological response, keep moving, listen to your body, and allow recovery and rest when necessary, better yet book in a massage to help support your recovery and overall health and wellness. It’s all part of the process and strengthening and conditioning your mind and body. #doms #musclesoreness #strengthandconditioning #motiavtion #mindmuscleconnection #listentoyourbody #education #mindbodybalance #health #massage #strongside #rbtgyms #rbtairportwest

08.01.2022 Yassssss they are here!!! Grab yours from the RBT Online store. Shipped next day from us to you Melbourne we are RBT Strong

08.01.2022 Do something today your future self will thank you for Sign up today and bring a friend for FREE! DM for more information - Hurry as places are limited *T&Cs apply

08.01.2022 If you’re wondering what macros are, here’s a quick start guide that outlines the fundamentals. What are macros? . Macros are nutrients that provide energy in the form of calories. Therefore, your total macro intake determines how many calories you consume. . The three main macros are protein, carbs, and dietary fat. Here’s how many calories each of them contains:... . * Protein: 4 calories per gram * Carbs: 4 calories per gram * Dietary fat: 9 calories per gram . Protein . Of the three macros, protein is most vital for your fitness goals. That’s because getting enough of it aids fat loss, supports muscle growth, helps you recover from workouts, and prevents muscle loss while dieting. . To optimise your body composition, get at least 1.6 grams of protein per kilogram of body weight per day (0.73 g/lb/d). If you weigh 80 kilos, that represents 128 grams. . Especially meat, fish, eggs, and dairy score high in protein. These sources can help you meet your daily protein needs. . CARBS . In contrast to protein and fat, your body can survive without carbs. . Still, it’s often beneficial to consume some carbs, especially if you hit the gym hard. That’s because you primarily burn glycogen (carbs) while you’re lifting weights. . What’s more, fibre is a type of carb. Consuming enough fibre aids weight loss, supports bowel movement, and lowers cholesterol. . Fruit and vegetables, in particular, are healthy sources of carb and fibre, although whole grains and potatoes are also good. . FAT . This macro is involved in almost every bodily function, many of which influence your body composition and athletic performance. . For example, (the right kind of) dietary fats are essential for insulin functioning and the production of various hormones, such as human growth hormone and testosterone. . That’s why your diet should contain healthy fats. Great sources are fish, avocado, nuts, cheese, Greek yogurt, eggs, olive oil, and dark chocolate. . Found this useful? Know someone this could help? Tag them below See more

08.01.2022 MOTIVATION // GOAL SETTING As we hit our stride into the second week of January, we will be getting back into work mode and creating our routine and structure. So how do we maintain motivation to prioritise our non-negotiables without falling into the same old habits.? What are your non- negotiables? For example, mine are minimum 7hrs sleep, meal prep, training, admin hours for my business ..... Yours maybe, family time, date night, step count, training .. etc etc. This is where goal setting is important, by applying the SMART method (Specific Measurable Attainable/Achievable Relevant Timely) to our goals it sets our foundation of why and how we are going to achieve this, by referring to our SMART plan it can also help to keep us motivated and on track. Think about what motivates and drives you? Think about what it was that initially made you take that first leap to walk through the doors at RBT? How has the goal changed from when you first started, what do you want to achieve now? We have two types of motivation Extrinsic motivations are those that arise from outside of the individual and often involve rewards such as trophies, money, social recognition, or praise. Intrinsic motivations are those that arise from within the individual, such as doing a complicated crossword puzzle purely for the personal gratification of solving a problem. Our motivation fluctuates, it is our discipline and commitment to achieve our goals that ultimately is our driving force. Understanding motivation can: Help improve the efficiency of people as they work toward goals Help take action Encourage people to engage in health-oriented behaviours Help people avoid unhealthy or maladaptive behaviours such as risk-taking and addiction Help people feel more in control of their lives Improve overall well-being and happiness. I’ll stop there before I write a novel, if anyone needs guidance, direction or just someone to sit down and go through something tangible to help keep on track or initiate a plan, please come and see Kirsty or myself (Emma) we would love nothing more than to help you out, we love seeing you guys come and smash your goals.

08.01.2022 RBT FitFam Kitchen - Overnight Brekkie Jar Perfect for: The busy parent, the jar obsessed, the easy recipe lover. Steps:... - Layer all ingredients in a jar. - Place in the fridge ready for the next day. Simple. High in fibre, antioxidants, gut happy starches, & probiotics.

08.01.2022 WE ARE SO CLOSE. Join us today and SAVE .... Contact us for more information

07.01.2022 RBT GIVEAWAY, 12 Days of Christmas! We’re all excited to say goodbye to 2020 and hello to 2021. To celebrate new beginnings and the season of being Merry, we’re doing the ULTIMATE GIVE AWAY. ... What does this all mean? Every 3 days we will choose a winner for a RBT Goodie, with the 12th day of Christmas being the most EPIC PRIZE: A 12 Week Transformation with US - for FREE. So how do you get involved? Like this post Follow our main @rbtgyms page and your closest clubs page. Tag your friends (1 tag = 1 entry) Share to your story (2 entires), OR share on your story the exercises RBT sends over the next 12 days of Christmas! (3 entries!!!). Let’s get it! 12 Days coming at you. Final winner announced at December 16th, 5pm ADEST.

07.01.2022 It's Monday, set the tone for this week with a good workout and a healthy meal. Your goals are met with small daily choices. You've got this. This week out theme is about motivation, goal setting and staying on track. Keep an eye out on our socials for tips and hacks to keep you accountable. ... Happy Monday legends, make it count. #motivation #mondaymotivation #plan #goals #focused #accountability #health #nutrition #letsgo

07.01.2022 Follow @travisjonesentrepreneur for fitness tips. . Is mindlessly drinking your calories stopping you from losing weight? . Now I’m not against drinking a lattè or having a coke if they are inside your calorie quota for the day.... . But I see so often people mindlessly drink their calories and not understand why they aren’t losing weight. . Or they tell me there is no way I can cut out my morning lattè and change it for a long black. . What if that morning lattè was keeping on 8-9kg on your body each year, would that make you swap it for the alternative? . Time to think about what drinks are holding you back. #money #motivation #success #cash #wealth #grind #lifestyle #business #entrepreneur #luxury #moneymaker #work #successful #hardwork #life #hardworkpaysoff #businessman #passion #millionaire #love #networkmarketing #businessowner #motivational #desire #entrepreneurship #stacks #entrepreneurs #inspiration #boss #wisdom See more

06.01.2022 Is it 2021 yet?

06.01.2022 BLACK FRIDAY SPECIAL. Because 2020 has not been special. It has been HARD. We have an exclusive offer until November 27th... Worried about starting a gym challenge before the festive season? Well. That’s all the more reason to join. Why? Your fitness goals do NOT have to exist outside of your goal to enjoy Christmas and New Years. All or Nothing thinking is similar to dropping your phone and cracking the screen, then smashing it some more before ’oh well its a little cracked might as well really CRACK it. Sounds crazy right?! Research tells us that long-term weight loss success, you know, the 5% out of the 95% who do NOT relapse after a diet, have BALANCE in their approach. What does this mean? They eat what they want over Christmas and New Years, because they know that it’s only 2 days out of 365 in the year. If you dieted for 2 days, would you expect a 6-pack? Nope. So why do you expect the opposite after 2 days of making memories? (Memories over macros). They don’t have an ‘all or nothing’ mindset. Perfectionism is the thief of sustainable results. They allow themselves time of being ‘on’, dieting, working out hard, striving for results, followed by periods of being ‘off’, recovering, slowing down, striving for self. So, no. Not starting the gym because of the festive season is not a valid reason. Why? Because that’s an all or nothing mentality; and we can guarantee your New Years resolutions will be EXACTLY the same for 2022, if you start 2021 with that mindset. Don’t believe us? Look at your last 5 years New Years resolutions. This is our last 28 Day Challenge for 2020, stop settling for less and start demanding more. 28 Day Challenge - Let’s transform together. DM ‘Black FRIYAY’ for info.

05.01.2022 2020 - May the Odds be ever in your Favour . This picture is the closest thing Melbourne has seen to a Gym since July 8th. . You read that correctly... . Gyms were shut in Melb March 23rd . Opened again for a maximum of 2 weeks. Closed again on July 8th. . Get your Summer Body back on track and get a banging bod for the back end of 2020. . What will the Aliens think if they find you staring at Netflix desperately waiting for the next season of the Witcher, 100 items in the ASOS wish list and only empty wine bottles and Uber Eats bags scattered around the living room? . Get ready to really impress the next guests to join the 2020 circus. . DM us if you want your first session FREE See more

03.01.2022 CALLING ALL MELBOURNE-IANS WHO ARE READY TO TRANSFORM THEIR LIFE, THEIR BODY AND THEIR RELATIONSHIP WITH FOOD. Result Based Training 6 Week Online Challenge! END OF MONTH CREDIT UP FOR GRABS. ... LIMITED SPOTS. Be the first to claim your spot so you don't miss out! Hit that message button, let's change for the better together.

02.01.2022 12 Days of Christmas - Day 10 On the tenth day of Christmas RBT sent to me: Ten floor to sky jumps, Nine Romanian deadlifts, Eight lying leg lifts, Seven jumping squats, Six walking lunges, Five BURRPPEEESS, Four hollow holds, Three x12 Crunches, Two rounds of planks and 60 seconds of high knees.... Like , Share, Tag Winner announced Wednesday 16th of December!

02.01.2022 Many coaches hammer the importance of diet and exercise. But did you know that sleep is just as important for those results you are after? . What follows are a few of the body composition benefits of getting enough sleep. . 1. You’ll feel less hungry. That’s because sleep increases satiating hormones such as leptin while lowering the hunger hormone ghrelin. As a result, it’ll be easier to control your food intake.... . 2. You’ll lose more weight. If you’re on a weight loss diet, you’ll be more successful at dropping the number on your scale. That’s because, as mentioned, getting enough sleep makes you feel less hungry. . 3.You’ll lose more fat and less muscle. One weight-loss study found that sleeping 7.5 hours a day instead of 5.5 hours reduced muscle loss by 60%. Plus, it increased fat loss by 55%. . 4. Your hormones will be better balanced. This includes reduced levels of the stress hormone cortisol. Not only is that beneficial for your health, but also for your body composition. . :weight_lifter: You’ll build more muscle and recover faster from your workouts. One of the reasons for this is that most of the muscle repair happens while you’re catching your :zzz: . So, get enough sleep, which means getting at least seven hours of it per night. (Actually, you should aim for at least eight hours, but let’s start with seven and progress from there.) See more

01.01.2022 I believe most people take the wrong approach to the Flexible in flexible dieting. . Sure, it’s vital that you consume the right number of calories & macros if you want to tone up or get shredded. However, the goal should NEVER be to load up on as much junk food as your macros allow. . (Just browse #iifym. .)... . Flexible dieting should not just be about Nutella, Burgers & donuts even though they are amazing. . Instead, make sure that at least 80% of the meals you consume are made up of whole, nutritious, low-energy-density foods. . THERE ARE TWO MAIN REASONS PROPER FOOD SELECTION IS ESSENTIAL FOR WEIGHT LOSS . 1 Certain Foods are More Filling Than Others . If you mostly consume satiating foods, you’ll suffer fewer cravings, which makes it easier to control your calorie intake. . For example, let’s say you could choose between the following options: . Option 1: A Big Mac with a large Coke Option 2: A large.. salad with.., & [grams] of chicken . Both contain the same number of calories. However, option two is much more satiating. . In other words, if you would go for the vegetables with fruit and lean protein, it’ll be much easier to control your calorie intake & thus lose weight. . 2 Vitamin & Mineral Content Varies Among Foods . It’s not only essential for your health to consume enough vitamins & minerals, but also for your results. . That’s because, in one way or another, all vitamins & minerals influence your body shape, such as by impacting hormone production, fat burning, or metabolism. . Consider zinc. This mineral is crucial for your metabolism. So found a 2007 study published in Annals of Nutrition & Metabolism that not consuming enough zinc reduced metabolism by up to 527 calories a day! Crazy stat, & an extreme case. . HERE’S WHAT I RECOMMEND YOU DO: . Get at least 80% of your calories from minimally-processed, nutritious foods. Examples are fruit, vegetables, lean meats, (fatty) fish, and nuts. . The other 20% you can get from whichever food you desire. . Not only is it healthier to approach your diet in such a way, but your results will also benefit from it. See more

01.01.2022 12 Days of Christmas - Day 9 On the ninth day of Christmas RBT sent to me: Nine Romanian deadlifts, Eight lying leg lifts, Seven jumping squats, Six walking lunges, Five BURRPPEEESS, Four hollow holds, 3x12 Crunches, Two rounds of planks and 60 seconds of high knees.... Like , Share, Tag WINNER ANNOUNCED TONIGHT! Tag to enter.