Result Based Training in Collingwood, Victoria, Australia | Gym/Physical fitness centre

Result Based Training

Locality: Collingwood, Victoria, Australia

Phone: +61 3 7064 0513

Address: 2 Wellington Street 3066 Collingwood, VIC, Australia

Website: https://rbtgyms.com

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25.01.2022 2 Days until Christmas! While the holiday period for most is exciting, for some, it induces a lot of anxiety about food. If you’ve spent the year restricting calories, hungry, and feeling flat from everything that’s happened, you’re not alone.... If food causes anxiety for you because you’re worried about calories, or losing control, you’re not alone. Here is a few tips from the RBT family, we hope it will help you gain some freedom and enjoy this time. YOU are allowed to eat and enjoy food. You are allowed to have balance and move from the binge restrict cycle. You are allowed to enjoy food with others. Identify your triggers Map out your tools to avoid it happening again Resume your regular workout routine (don’t skip, don’t add to it) FORGIVE yourself! Let it go, move on at your next meal.

24.01.2022 Try out our Workout of the Week Kettlebell workout. Enjoy!

24.01.2022 Merry Christmas From all of us at RBT Collingwood We wish you all have a safe and enjoyable day!

24.01.2022 It may seem simple and silly but ringing that bell is such an amazing feeling. The feeling of accomplishment is that drive that you need to build a better mindset and motivate you to go harder, stronger and faster in whatever you’re working at. Well done Ronald and Meera for achieving PB’s in your deadlifts this morning.

22.01.2022 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

22.01.2022 Meet your RBT Collingwood coaches

16.01.2022 Sunday’s are used to prepare and plan for the week ahead. These three things should become a part of your Sunday ritual: Meal prep - this is key so you don’t stress and purchase the naughty things during the week. Prep your lunches, buy your dinners for the week and cook up a storm so you can up & go to work fully organised.... Goal Setting - A huge part of your week is accomplishing what you set out to achieve. Creating 3-5 goals for your week or per day will give you the drive and motivation to challenge yourself everyday. Write them down and tick them off when you have smashed them. Training Plans - book your classes and/or set aside time AM or PM that you know you will be able to make it work. Planning ahead will help you develop discipline and make you much more productive. Go get it!!

15.01.2022 Pre-2021 Tip: New Years resolutions, are they helpful? Do we follow these? What does it take to start? Setting goals are a must when it comes to your health and fitness. ... You want to be able to feel like you are achieving big things and ticking off what you set out to conquer. By all means, set 1 goal or set 10, but make them realistic and make them challenging so that you know you need to work hard to smash them. Your next move is: - Sit down and write down what it is you like to achieve in 2021, fitness, health, work, relationships etc - Give yourself a time frame for each, these don’t have to be huge time frames, these can be based on a time period, an event you have coming up or even an ongoing time frame eg. Quitting a bad habit and continuing on - Place your goals on the fridge or somewhere you see them everyday to remind you of what you’re doing - Seek advice from professionals or family and friends if you need guidance or the motivation to push through. With all of this in mind you will then be able to have a plan for 2021 and kick off a new year in a healthier and happier state, physically, mentally and emotionally. Comment below - What is your main goal for 2021?

12.01.2022 MOTIVATION MONDAY A lot of things in life are out of your control - 2020 has been a prime example of that. What you can control is how you react. Unfortunately, a lot of unpleasant things happen to perfectly wonderful people by pure chance, and there’s nothing to be done about that. The thing that can be addressed, however, is the reaction to these events and furthermore, how that reaction shapes the person going forward. This year has been the year to give up, throw in the t...owel and place blame. But everyone’s in the same boat, and some people will be overcome by the circumstances, and some will thrive by understanding that life hasn’t happened to them, but for them. You can’t change what’s happened this year and no amount of blaming or wallowing will fix that. You can only react as positively you can, try and find some sort of positive and continue moving your life in a productive direction. See more

10.01.2022 12 Days of Christmas - Day 2 On the second day of Christmas, RBT sent to me: Two rounds of planks and 60 seconds of jumping high knees. ... Like, share (stories !), tag.

10.01.2022 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

10.01.2022 While diet gurus make it seem there are hundreds of nutritional steps you have to take if you want to lose weight. . In reality, only three of them are vital. . If you nail these down, you will lose weight - guaranteed ... . STEP 1: SET YOUR CALORIE TARGET . To lose weight, you must be in a calorie deficit. That means that you consume fewer calories than you burn. . To determine the number of calories you should consume, multiply your body weight in kilos by 20-28: . If you’re a sedentary female (think office job) and train between two to five times per week, opt for the lower end (x 20-22). . If you’re a female who has a fairly active job (you’re on your feet most of the day) and you train between two to five times per week, opt for the mid-range (x 22-24). . If you’re a sedentary male (think office job) and train two to five times per week, opt for the low to mid-range (x 22-25). . If you’re a male who works a fairly active job and train two to five times per week, opt for the higher end (x 25-28). . STEP 2: DETERMINE YOUR PROTEIN INTAKE . Getting enough protein is crucial for losing weight. That’s because protein: . is highly satiating, making it easier to maintain a calorie deficit supports your metabolism prevents muscle loss while you lean down . So, how much protein should you get? . The answer, according to a 2018 meta-analysis published in the British Journal of Sports Nutrition is 1.6 grams of protein per kilogram of body weight per day. . Thus, if you weigh 75 kilos, that would be at least 112 grams of protein per day. . STEP 3: EAT 80% WHOLE FOODS . It’s not only essential that you consume the right number of calories and protein, but also that you get them primarily from whole foods. . That’s because whole foods are more satiating, which means it’ll be easier to maintain your calorie deficit. . Plus, whole foods contain many nutrients that support fat burning, metabolism, and overall health, such as fibre, vitamins, and minerals. See more

09.01.2022 These results are phenomenal. Only 28 days and your life improves in a huge way. START NOW and be prepared and ready to kick 2021’s ass! ... DM "28" For more info if you want to lose over 5kg guaranteed in 28 days.

09.01.2022 Matchy Matchy from now on.

09.01.2022 MEMBER OF THE WEEK Ronald Carvajal Over the last few months, Ronald has been the epitome of dedication. Day in day out, just turning up for the online sessions, putting in the work and keeping his head down. He’s also been meticulous and consistent with his food tracking, seeing him successfully and continuously lose weight in lock down with no sign of slowing down. Be like Ronald!

09.01.2022 If you want to lose weight/fat then tracking your calories is one of the best ways to help you understand if you are consuming too much food or too little. . So while we know it’s optimal for fat loss the biggest excuse we hear is that people find it hard to stick to their calorie limit on the weekends or they feel like they are hungrier during the days they train so they find it too restrictive. . Enter calorie cycling. This is when we teach them how we can fit your plan int...o how much you consume in a week, rather than each day individually. . It’s the weekly calorie deficit that counts, not the daily one. . This allows flexibility in how much you eat in a day as long as it stays under your weekly overall calorie limit. . We can now create a plan that gives you the freedom to have higher and lower calorie days where you don’t feel restricted or hungry and you don’t have to miss the social events on the weekends due to your calories. . So how does it work? Simple. You just have higher calories on the days that suit you and lower on the others. . What matters most is your weekly total calorie intake. . So if you need to eat 1750 calories a day to lose weight, which equates to 12,250 cals a week. .A straight split across the 7 days. 1750 cals a day. .Perfect higher cals on training days to make you feel like you have more energy? 3 Days at 1283 calories on non training days and 2100 cals on your training days. .High cals on the weekends for it to be easier for you to stick to your plan and have that glass of wine? 5 days at 1500 calories, 2 days at 2375 cals . This is how we can create a diet for long term success. #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

08.01.2022 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

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 Competition time! Want to try out RBT? Need to get back into your old routine or start a new one?... We have 10 x $100 vouchers to get you into the gym and give RBT Collingwood a try. To enter: 1) Follow our FB Page 2) Like this post 3) Tag 1 x friend you want to train with. First 10 people will receive $100 worth of free training and guidance. Get in quick to claim your spot

06.01.2022 Try this out for a breakfast addition or a morning/afternoon snack. Flavours are amazing and really easy to make Blueberry and Banana Protein Smoothie... 23.34g Protein 5.49g Fat 32.47g Carbs 2.72g Fibre 263.32 calories ENJOY! *Recipe and Ingredients in comment box below

06.01.2022 What’s better, HIIT or LISS? . The answer is that both of them can be helpful. I’ll outline the benefits of both in a second, but first, let’s make sure we’re on the same page: . HIIT is an endurance training style that has you alternate between activities of (near) maximal effort and low effort. For example, you switch between thirty-second sprints and thirty seconds of active recovery for a period of twenty minutes.... . LISS is a method of cardiovascular exercise in which you move at a low-to-moderate intensity for a continuous and often long period. An example is walking for one hour. . Benefits of HIIT . It takes less time. You’ll only need around twenty minutes to get in an effective workout. . It can stimulate muscle growth, although this growth only applies to untrained people. . It produces EPOC. This means it elevates your metabolism post-workout, causing you to burn a small number of extra calories. . It improves endurance, particularly VO2 max, which is the maximum amount of oxygen your body can use during exercise. . It doesn’t stimulate hunger. (Unlike regular cardio, HIIT is not inclined to increase food intake post-workout.) . Benefits of LISS . It is not taxing on the body. (Certain forms of HIIT, like sprinting, can be taxing on your joints and muscles, but this is not the case for LIIS.) . It helps relieve stress. Walking or cycling can calm the mind and help control levels of the stress hormone cortisol. . It doesn’t interfere with strength training. While it takes time for your body to recover from HIIT, LISS doesn’t require recovery owing to its lower intensity. In fact, LISS aids recovery by supporting blood flow. . You can do it everywhere. While there are types of LISS for which you need equipment (e.g. cycling), walking is a form of exercise you can do everywhere. . What are your thoughts on HIIT vs LISS? Which one do you prefer? #info #infographics #design #hiit #liss #workout #workoutroutine #workoutplan #learn #fitness #fitpro #gymowner #melbourne #perth #bali #fitnessfun

03.01.2022 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

03.01.2022 12 Days of Christmas: Day 1 On the first day of Christmas RBT sent to me: 60 seconds of jumping high knees. ... Like , share (stories!) tag.

03.01.2022 Making plans is imperative for success, but unless the action is taken, planning counts for nothing. The actions don’t need to be big - everyone needs to start somewhere, and small actions compound into large results - but at some point, the first action needs to be taken. And what’s the benefit of taking it tomorrow? In the lead up to Christmas, this is especially appropriate. A lot of people have written off the year, called it early and decided that they’ll try again in 2021. Why not start today?

02.01.2022 12 Days of Christmas - Day 12 On the twelfth day of Christmas RBT sent to me: Twelve deady deadlifts, 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 (Show us doing the workout on your story!), Tag to WIN Winner announced TONIGHT! Next winner scores a FREE 12 WEEK TRANSFORMATION PACKAGE WITH RBT!