Result Based Training in North Melbourne, Victoria | Sport & recreation

Result Based Training

Locality: North Melbourne, Victoria

Phone: +61 3 7064 0513

Address: 3/300 Macaulay Road 3051 North Melbourne, VIC, Australia

Website: https://rbtgyms.com/

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12.05.2022 Did you know that there are two types of hunger? . These are physical hunger and emotional hunger. . Physical hunger is a biological urge that tells you to replenish nutrients. Such cravings build up gradually and can cause symptoms like irritability, fatigue, and a growling stomach.... . Emotional hunger is driven by emotions. People often eat to cope or distract themselves from frustration, anxiety, stress, fear, sadness, depression, fatigue, and boredom. . It’s important that you can distinguish the difference between physical and emotional hunger because it’s particularly emotional hunger that causes diets to fail. . Here are the six main differences between the two: . 1 Physical hunger builds up gradually. Emotional hunger appears suddenly, usually in response to a specific emotion or event.. 2 Almost any food satisfies physical hunger. But emotional hunger is tied to specific comfort foods like chocolate or pizza.. 3 Physical hunger is located in the stomach. Emotional hunger resides in the head.. 4 Eating enough satisfies physical hunger. Emotional hunger tends to make you want more, even when your stomach is full.. 5 Satisfying physical hunger usually doesn’t cause regret. Satisfying emotional hunger often causes feelings of regret, guilt, and shame.. 6 Physical hunger encourages mindful eating. Emotional hunger produces mindless eating. (Before you realise it, you’ve devoured the entire bag.) . If you're dieting and you suffer from physical hunger, it may be time to adjust your diet and lifestyle. Actions like getting more protein and fibre, consuming enough vegetables, and sleeping enough help to control physical hunger. . If it's emotional hunger you experience, check whether specific emotions or situations act as the trigger. For example, emotional cravings may pop up when you're watching cooking shows on the TV. . With emotional hunger, the best approach is to eliminate the trigger. If that's not possible, find an alternative response for the trigger instead of eating. An example is focusing on your breath or taking a brisk walk instead of reaching for a brownie. See more

29.04.2022 Happy Valentines Day for yesterday LOVERS We are a bit late to the party with this one, but we wanted to give you and your loved one the chance to to snap up this great deal in case you missed it yesterday. We have 10 vouchers to give away.... These vouchers enable you and your partner to purchase TWO 28 Day Challenges for the price of ONE! To redeem a voucher simply DM to us and we'll have one of our consultants contact you shortly. Be quick so you don't miss out T&C's: This offer is available to new members only. Only one challenge can be purchased per person.

15.04.2022 Does fasted cardio boost fat loss? According to many fitness 'experts,' the answer is yes. . They claim that you burn more fat on an empty stomach due to reduced insulin and glycogen levels. .... But is that true? . Well, data shows that you indeed do use more fat for fuel if you work out fasted for example, if you train in the morning after an overnight fast. . But the fact that you burn more fat DURING your cardio session doesn't mean you'll lose more fat OVERALL. . A study by Paoli et al. (2011) found that if you burn more of one substrate during a cardio session (in this case fatty acids), you'll burn less of it over the next twenty-four hours. . In other words, your metabolism will compensate for the increased fat burning later in the day. As a result, you'll burn the same amount of fat over a twenty-four-hour period whether you work out fasted or not. . Want proof? . Here's what a 2017 meta-analysis published in the Journal of Functional Morphology and Kinesiology concluded: "fasted compared to fed exercise does not increase the amount of weight and fat mass loss." . In addition, the researchers also noted: "weight loss and fat loss from exercise is more likely to be enhanced through creating a meaningful caloric deficit over a period of time, rather than exercising in fasted or fed states." . HERE'S WHAT I RECOMMEND YOU TO DO: . Don't worry about whether you should do your cardio in a fed or fasted state. Both are equally effective for fat loss. . (Some people, however, exercise better if they have a meal before their workout. In that case, it's better to train in a fed state.) . Instead, get your nutrition in check, such as by being in a calorie deficit and consuming enough protein. See more

05.04.2022 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. See more

03.04.2022 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 food. 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 di...et. 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

14.03.2022 6 Habits of Highly Successful Dieters. . 1. They Keep Unhealthy Foods Out of the House . It’s hard to resist junk food once it has wormed its way into the cupboard. So, to prevent the temptation to indulge, successful dieters don't stock up on high-calorie foods.... . Instead, they pack their closet and fridge with fruit, vegetables, fish, lean meats, legumes, beans and other low-calorie and satiating foods. . 2. They’re Focus on Process, Not Outcome . Successful dieters don't obsess over a particular weight loss outcome. Instead, they focus on the behaviours that'll get them there. . They know that they’ll succeed if they develop the right habits. Examples of such habits are counting calories, consuming enough protein, getting enough sleep, and exercising consistently. . 3. They Prevent Mistakes From Getting Worse .. We all mess up from time to time. Maybe we overate by a few hundred or thousand calories. That can happen. . But contrary to unsuccessful dieters, those who’re successful don't make the situation worse. They get back on track as soon as possible and take proactive steps to prevent a similar mistake from happening again. . 4. They Track Their Progress and Do so Often . Successful dieters keep close track of their progress. That’s what helps them be successful. One meta-analysis of 138 studies, for instance, found that the more often people measure their progress, the more successful they are at achieving health goals, including losing weight. . 5. They Prioritise Sleep . While most people undervalue sleep, successful dieters focus on getting enough of it. . Sleep boosts their will-power so that they can better resist junk food. Sleep reduces their hunger hormones so that it'll be easier to maintain a calorie deficit. And sleep supports their hormonal health so that they’ll burn less muscle but more fat. . 6. They don’t Complain about Their Current Situation. . They own it, they know that their actions got them to where they are and their actions will get them out of it. , What’s your number one dieting tip? Leave a comment to help each other out. See more

23.02.2022 When having steak, know which one to pick.

10.02.2022 Mmmmmm Chocolate And Healthy

03.02.2022 Missed a workout this week? Here's one for you Let us know how you went with it.

25.01.2022 We, the world have come so far in this pandemic, Im sure we have all learnt alot. Its not to long now until things will turn back to normal and we will be able to train again. Keep positive fit family, youll be able to train with us before you know it. Love RBT North Melbourne

25.01.2022 With recent announcements in Victoria stating lockdowns will be extended, it is more important than ever to process how youre feeling. Be honest with yourself, assess and make sure to reach out - your friends and family are there for you. #ruok #ruokweek #mentalhealth #family #friends #breathing #relaxation #rbtfitfam #fitfam

25.01.2022 Hacks to enhance your quality of life!! #lifehacks #consistency #qualityvibes #fun #mindfulness #life

25.01.2022 Covid countdown for gym reopenings is happening. Only 11 more days to go! . Be the best version of you whilst training with an awesome health and fitness community!! . DM us today to receive up to 25% off on new memberships.... . . #rbtgyms #bodytransformation #fitspo #rbtnorthmelbourne #training #exercise #fitness #community #health #nutrition #accountability See more

25.01.2022 At RBT we make sure that everyone's life is changed in all aspects of health and fitness! Click on our profile link or slide into our DMs for our intro 28 day program and change your life today!

25.01.2022 Comment below if you miss the sound of clanging iron. Only a few more sleeps until we open up!! DM us if you have any questions. #deadlifts #rackpulls #gyms #reopening #community #family #teamwork #commitment #goals

25.01.2022 just over here going with the flow

24.01.2022 Are you dying for gyms to open back up? You are not alone - so are we! In the meantime, dont lose everything you have worked hard for! Jump into RBTs Premium Online Training Hub and keeping moving in anticipation of the call up!... DM us if you want a 7 Day Trial on the house and we will get you back on track!

24.01.2022 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

22.01.2022 All dressed up and no where to go...

22.01.2022 Nope, its not carbs, fat, or sugar that causes weight gain. . Instead, its an overconsumption of calories that causes the number on the scale to increase. Its simple. Youll gain weight if you consume more calories than you burn. And youll lose weight if you consume fewer calories than you burn. This is the law of thermodynamics, and you cant cheat it. . Therefore, one food is not inherently more fattening than another. It all comes down to energy balance. Thats ...why you can lose fat while eating fattening foods like pizza and doughnuts. Its just that you cant eat as much of such foods as you can of more nutritious low-calorie foods. . Still confused? Shoot us a DM to learn more about our about RBT Online Training with included nutrition coaching!! . #nutrition #health #healthyfood #healthyhabits #healthylifestyle #healthcoach #fitnessaddict #balanceddiet #weightloss #fatloss #fatlosscoach #fatlosshelp #onlinept #bodytransformation See more

22.01.2022 Vegetables from the Brassicaceae family, such as cauliflower, cabbage, bok choy, broccoli, Brussels sprouts and similar green leafy vegetables offer many health benefits. - Their most studied health promoting activities are: - Anti-cancer Anti-inflammatory ... - The health promoting effects of Brassicaceae have been partly attributed to glucosinolates and in particular to secondary bioactive compounds such as isothiocyanates. The key player in producing such health promoting compounds is myrosinase. This enzyme is found in the plant itself and can also be produced by gut bacteria. Myrosinase is activated by chewing and deactivated by heat. - Here's why it is important to pay attention to cooking methods. - 1First you want to preserve the first link in the chain, aka glucosinolates. To do so, simply avoid boiling your vegetables since the glucosinolates leach into cooking water. 2Then you want to activate the enzyme myrosinase. So, chew your food and don’t over heat your vegetables. Cooking Brassica vegetables for a relatively short duration is best: raw, lightly sauteed, steamed. - Looking further into the science of Brassicaceae’s anti-cancer activity, it seems to be mediated by activating the transcription factor (Nrf2.) Nrf2 plays a crucial role in regulating inflammation and chemoprevention. Under basal conditions Nrf2 is bound and inhibited in cytoplasm. In the presence of activating agents Nrf2 is activated. When activated it travels to the nucleus where it triggers the expression of antioxidant and detoxifying phase II enzymes thereby manifesting its protective action. Anti-inflammatory health benefits appear to revolve around the inhibition of proinflammatory signalling pathways. This is achieved via regulation of various transcription factors such as the pivotal NFB. Brassicaceae derived bioactive compounds may shut down NFB by targeting upstream factors: Lowering ROS-induced NFB activity Downregulating lipopolysaccharide (LPS) induced activation of NFB - Research suggest that both anti-cancer and anti-inflammatory actions may be further controlled by epigenetic modifi See more

21.01.2022 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 cant 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

21.01.2022 Pushups are a great upper body press exercise. . There are many factors when it comes to making the pushup an effective and safe exercise. One of the parameters that is often incorrect is hand placement. . Usually when people are lacking the required strength they will instinctively place their hands in line with their shoulders and have their elbows going out to the side which usually forms a T shape from an aerial view.... . Although this position might feel easier, it is putting unnecessary stress on the shoulders and also taking load away from the pecs and triceps. Next time when doing a pushup, try placing hands behind your shoulders and form an arrow shape with base of your head, elbows and body. . #pushups #resultbasedtraining #pushupform #fitness #exercise #fitnesseducation #trainingtips #health #technique #gym #coaching #formcheck See more

21.01.2022 Almost there team!! Only 7 more days!!

21.01.2022 Aim to meet the SMART criteria the best you can when setting goals to improve your chances of success! #smart #goalsetting #smartgoals #trainingtips #fatloss #weightloss #nutrition #healthyeating

21.01.2022 Just a reminder that we are still operational and smashing goals during the holiday season!!! Members make sure you are booked in via the @keystonehf app!! For enquiries looking to kick start their health and fitness during this time DM or comment us below! .

21.01.2022 Even when apart, the North Fit Family is still together in spirit. Training with a mate or a family member helps consistency and adds extra enjoyment. This is what you get when you join RBT Online!! 6 Live classes each day with amazing coaches .... Recorded sessions if you need to train outside regular class timetable. Exclusive access to our private online member page, where there will be plenty of content around motivation and mindset! Discounted rate for continuing onto a full online membership! . Access to large database of recipes and live cooking sessions. Video calls with your coach for consultations regarding nutrition, mindset, accountability and much more! Join RBT Online with a friend or family member for an awesome discount!!

21.01.2022 28 DAYS WITH RBT What can you do in 28 days? What is possible?... With coaching, direct management of nutrition and training.. these incredible things can happen. Our coaches have years of experience in nutrition, training, life coaching and mentoring... these are the people you need to surround yourself with in order to achieve results. What are you waiting for? ) DM me now for your FREE trial session... you have nothing to lose. . Change your mindset, change your world. . [email protected]

21.01.2022 Six Proven Ways to Sleep Better than Ever Before . Do you suffer from poor sleep? . If so, youll 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, well 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) Dont 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) Dont 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. Thats why its best to avoid late afternoon naps. #sleep #sleephygiene #sleephealth #sleeproutine #sleepschedule #weightloss #weightlosstransformation #training #exercise #fitnessmotivation #recovery #consistency #onlinefitness #onlinetraining #onlinenutrition

21.01.2022 Lockdowns are extending for another 6weeks and possibly more. Maintain physical and mental health with RBT Online!! RBT ONLINE has everything you need to achieve your goals from the comfort of your own home! . 6 Live classes each day with amazing coaches . Recorded sessions if you need to train outside regular class timetable.... Exclusive access to our private online member page, where there will be plenty of content around motivation and mindset! Access to large database of recipes and and food tracking app Video calls with your coach for consultations regarding nutrition, mindset, accountability and much more! Only thing missing is YOU! Reply "YES" or DM us to activate your obligation free trial!

21.01.2022 Tips for Better Deadlifts *Do not retract (pull together) your scapulae (shoulder blades). Retracting your scapulae will shorten your arms. When deadlifting we want our arms to be as long as possible. *Actively pull your arms towards your body whilst keeping ribs tucked in when deadlifting. *Draw your scapulae away from your ears and towards your hips as hard as you can and engage your lats *Externally rotate your humerus (upper arm). You can cue this by making sure your elbo...w pits face forward. *Following the above points will maximise engagement of your lats and adjacent muscles to optimise the efficiency of your deadlifts. If the muscles surrounding your armpits feel like they are going to cramp, you are doing this correctly. Coach - @anhnified . #deadlifts #trainingtips #rbtonline #lats #posteriorchain #weighttraining #practice #bodytransformation #nutrition

20.01.2022 Be persistent with your efforts and you will reach your goals. Be consistent with you plans and you will maintain the goals then achieve even more!! #consistency #persistent #work #training #fitness #motivation #humpday #keepitup #goalsetting #goals

20.01.2022 The hardest part of any habit is starting. But once you start you will find that youll need less motivation over time. Most of all the friction in a task is at the beginning. Much like a car, once the wheels start turning it is easier to keep moving. So if you ever feel hesitant about starting a task just remember that the best time to start is NOW! Not sure of how to start your health and fitness journey? Slide into our DMs or comment below and learn how to be the best version of yourself today! #fitspo #fitness #fitnessmotivation #habits #habitforming #motivation #health #exercise #training #nutrition #diet #coaching #healthyhabits #training #coaching

20.01.2022 Tasty and Healthy

20.01.2022 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

20.01.2022 Hump Day Booty Building Tips Reverse hyperexstension are great for building the posterior chain. . With two chairs you can easily perform these at home with no other equipment required.... . Perform closed hip variations for overall lower back and glute development. . Try the straddle leg variation for more glute and less lower back engagement. . Bent knee starting position is easier than straight leg starting position. . Coach @anhnified See more

19.01.2022 Matchy Matchy from now on.

19.01.2022 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.

19.01.2022 Many people love Mondays - ready to start their week and achieve! However, some of us might require more motivation and discipline to be productive on a Monday. But thats ok, everyone is wired differently. If you tend to struggle on a Monday - find out what makes you sparkle and sprinkle vigorously! It could be that extra coffee, dressing up or just going for a walk. Recognise what invigorates you then implement!... #motivation #mondaymotivation #rbtgyms #fitfamily #fitnessaddict #exercise #training #discipline

18.01.2022 One of the many comments we get from people is that rehab/prehab/mobility/stretching and related "stuff" is boring and tedious; how do I make this fun?. Unfortunately, most of the time this "stuff" is not fun - repairing and maintaining your body is usually not an adventure. In the same way that you can get bored brushing your teeth or doing the laundry; its just work. If you want longevity and continued progress in your training, youre going to need to put work into the ...boring tasks in order to continue doing the training you enjoy. The cost of doing the boring stuff is much less than the cost of not doing it. -Coach @anhnified If you need help with any of the above. DM us for advice. #rehab #prehab #mobility #stretching #voodoofloss #massage #repair #healing #triggerpoint #myofascialrelease #maintenance #repairing #recovery #training #longevity #progress #gym #exercise #rbtgyms

18.01.2022 REGIONAL GYMS ARE OPENING So what does that mean for us?!?! It means there is HOPE. We expect to have 10on1 sessions available very soon!! All you need to do is register your interest in the following link. Spots will be limited and preferences will be allocated by order of those who register first.... https://travisjones.wufoo.com/fo/outdoor-sessions-are-here/ If you need your personal training fix now, we are still offering 1on1 and 2on1 sessions. Timeslots are very limited so make sure to DM us asap!! #hope #personaltraining #outdoortraining #exercise #health #fitness #teamwork #community

17.01.2022 **TASTY TUESDAY** LENTIL MEATBALLS Per 3 Meatball serve:... Calories: 112 Carb: 19g Fat: 3g Protein: 7g INGREDIENTS FOR THE MEATBALLS: 3/4 cup dried green-brown, or French lentils (I used green French lentils) 1 1/2 cups low-sodium vegetable broth or chicken broth, plus additional as needed 2 teaspoons olive oil 1/2 cup diced yellow onion about 1/2 medium onion 1 cup shredded carrots 2 cloves garlic minced (about 2 teaspoons) 1/2 cup old-fashioned rolled oats or quick-cooking oats, do not use instant or steel-cut 1/4 cup chopped fresh Italian parsley 1 1/2 tablespoons tomato paste 1 teaspoon dried oregano 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 1 large egg FOR SERVING: Prepared whole wheat pasta noodles zucchini noodles, or sweet potato noodles Good-quality red pasta sauce store-bought or homemade or pesto INSTRUCTIONS Rinse the lentils: Measure the lentils into a colander or strainer. Pick over and remove any shriveled lentils or small pieces of rock or other debris. Rinse well under cool water. Drain. Cook the lentils: Add the rinsed lentils to a medium saucepan with the vegetable broth. Bring to a rapid simmer over medium-high, then reduce the heat to a very low simmer. There should be a few small bubbles, and the lentils should be barely moving. Let gently simmer for 20 to 30 minutes, until the lentils are tender. Keep an eye on them to ensure they do not dry outyou want the lentils to always be just barely covered with liquid. If the lentils are not yet tender but the liquid has been absorbed, add more water and continue to cook. Drain off any excess liquid and set aside. Meanwhile, heat the olive oil in a medium skillet over medium-low heat. Once hot, add the onion and cook until onion is translucent and lightly brown, 6 to 8 minutes. Stir in the carrots and cook for another 2 minutes, then stir in the garlic and cook until fragrant, about 1 additional minute. Place the oats and parsley in the bottom of a food processor fitted with a steel blade, then pulse a few times to begin breaking up the oats. Add the cooked lentils, onion mixture, tomato paste, oregano, salt, and pepper. Pulse a few times to start combining the mixture, then crack in the egg. Pulse a few more times until the mixture is combined but the lentils still have some texture. Set aside and let rest for 10 minutes or refrigerate overnight. Preheat the oven to 425 degrees F. Line a large rimmed baking sheet with parchment paper, then coat the paper with nonstick spray. Roll the lentil mixture into balls that are roughly 1 1/2 inches across, about the size of a golf ball. Arrange them in a single layer on the baking sheet and mist the tops with nonstick spray. Cook for 10 minutes, then turn, mist again with nonstick spray, and continue baking 8 to 10 additional minutes, until the meatballs are browned and lightly crisp. Serve warm with pasta or vegetable noodles and your desired sauce.

17.01.2022 Another month. Another week. Another hump day during covid lockdowns. Remember to treat yourself!! Well be at the end of this soon! Have a happy Wednesday all!! #humpday #wednesday #teabreak #coffeebreak #coffeebreak #freshair #break #bubblebath #treatyourself

17.01.2022 Motivation Monday

17.01.2022 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.

16.01.2022 Gyms, fitness centres and outdoor training facilities are closed. That doesnt mean your health and fitness should take a hiatus. We are still here to help! RBT ONLINE has everything you need to achieve your goals from the comfort of your own home! 6 Live classes each day with amazing coaches ... Recorded sessions if you need to train outside regular class timetable Exclusive access to our private online member page, where there will be plenty of content around motivation and mindset! Discounted rate for continuing onto a full online membership! Access to large database of recipes and live cooking sessions Video calls with your coach for consultations regarding nutrition, mindset, accountability and much more! Only thing missing is YOU! Comment "YES" or DM us to activate your obligation free trial!

16.01.2022 Jefferson Curls - great exercise for developing flexibility and back strength. Many believe that the spine (especially the lower back) should never be loaded when rounded; in many contexts they would be correct. However, loading a rounded back is not inherently dangerous - potential for injury is only present when the movement is not progressed/performed correctly just like any other exercise.... Loading our body in varied positions with a measured approach will reduce chance of injury when in case we lose form in exercises like deadlifts or squats. Do 3-4sets, 5-8 reps starting with light loads. . #jeffersoncurls #deadlifts #backstrength #injuryprevention #back #stretching #mobility #flexibility #flexion #exercise #training #kettlebell

15.01.2022 As some restrictions have eased; RBT North Melbourne is now offering Personal Training Sessions at discount rates within the local area. DM us or email [email protected] today before limited bookings fill up!! #personaltraining #outdoorfitness #exercise #health #training

14.01.2022 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.

14.01.2022 Is it 2021 yet?

14.01.2022 Squats!! How low should you go? It depends . The depth at which you should be squatting will depend on load, goals, mobility, previous injury, anatomical differences and many more. ... Make sure to speak to a coach to determine the best squat depth for you. #squats #squatdepth #exercise #health #training #rbtonline #onlinefitness #onlinetraining

14.01.2022 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!

14.01.2022 Looking for things to do during stage 4 Lockdowns? Why not stay busy with RBT ONLINE whilst improving your health and fitness!! DM or comment us today to receive an awesome discount!! 6 Live classes each day with amazing coaches .... Recorded sessions if you need to train outside regular class timetable. Exclusive access to our private online member page, where there will be plenty of content around motivation and mindset! Access to large database of recipes and live cooking sessions. Video calls with your coach for consultations regarding nutrition, mindset, accountability and much more! Only thing missing is YOU! Reply "YES" or DM us to receive an awesome discount!! #stayfit #exercise #healthylifestyle #onlinept #onlinefitness #onlinecoaching #community #nutrition #musclebuilding #fatloss #weightloss

13.01.2022 Remember that calories are the same at any time of the day! Don't stress about eating certain foods just because it might be breakfast, lunch or dinner time. #eating #food #nutrition #healthyeating #fitness #rbtgyms

13.01.2022 ! Want to get yourself ready to dominate your week? I’ve never met a person who has said no to that question.... Here are 5 tips to take your week and performance to the next level. Let us know below your favourite. #growth #lesssgoo #northerners See more

13.01.2022 KEEP MOVING FORWARD It might be the first fall, it could even be the 10th. Either way there is only one thing you need to do. STAND UP AND TRY AGAIN ... #motivation #mondaymotivation #try #tryagain #drive #determination #getit #fitness #health #exercise

12.01.2022 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 Tasty Tuesday - Easy Sheet Pan Balsamic Chicken Ingredients 4 cups broccoli florets 3 cups cauliflower florets... 1 cup sliced shallots or red onion 3 tablespoons extra-virgin olive oil, divided teaspoon salt, divided teaspoon ground pepper, divided 2 large cloves garlic, minced 1 teaspoon dried marjoram 4 large bone-in chicken thighs, skin removed if desired 3 tablespoons balsamic vinegar cup grated parmesan cheese Method Preheat oven to 230 degrees celsius. Coat a large rimmed baking sheet with cooking spray. Combine broccoli, cauliflower, shallots, 2 tablespoons oil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl. Toss well to coat. Transfer to the prepared baking sheet. Combine garlic, marjoram and the remaining 1 tablespoon oil and remaining salt and pepper in a small bowl. Coat both sides of the chicken with the garlic mixture. Place on the baking sheet. Roast the chicken and vegetables for 15 minutes. Toss the vegetables and drizzle the chicken with vinegar. Sprinkle all with Parmesan and continue roasting until the vegetables are tender and an instant-read thermometer inserted in the thickest part of the chicken without touching bone registers 75 degrees celsius; about 8-10 more minutes. #healthyeating #healthynutrition #healthylifestyle #nutritiontips #broccoli #chicken #chickenrecipes #balsamic #cauliflower #onions #sheetpan #oven

09.01.2022 Are you excited?!

09.01.2022 O O O... , ! See more

09.01.2022 Tasty Tuesday - Lazy Microwave Corn on the Cob 100ish Calories for medium sized corn ear. Retains more nutrients when compared to boiled or grilled corn. Perfect for a lazy snack or as a quick side dish. Preparation Time ... 4-5minutes + 30s for each extra corn ear Ingredients - Medium sized corn ear and 2 tablespoons water Method - 1. Place corn ears in a bowl or on a plate 2. Pour water into the bowl 3. Use a microwave cover or a plate 4. Microwave 4-5minutes +30s for each extra corn ear 5. Enjoy with seasoning or toppings of your choice (I like smoked praprika ) (CAREFUL of HOT bowl/plate) #nutrition #nutritous #easymeals #corn #cornonthecob #microwave #yummy #delicious #unprocessed #food

09.01.2022 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

09.01.2022 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 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!

08.01.2022 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

08.01.2022 Absolutely amazing vibes!! Such an amazing fit fam getting awesome results together. #fitfam #training #shoulders #barbellworkout #teamwork #

07.01.2022 Things I have learnt in 2020: Cheers for the virtual backgrounds Zoom. . Can also conduct entire zoom meetings in the toilet

07.01.2022 We all want to be the best version of ourselves. Sometimes we get caught up in the short term results - unsatisfied with quantity, quality and/or timeliness which can have undesirable influence on our efforts towards the process. When we learn to love the process itself, the long term results we desire will fall into place. #results #focus #determination #motivation #selflove #process

07.01.2022 Most people have a domino habit that then knocks down other habits. . For a lot of people the main domino habit is nutrition. . If the thought pattern is "stuff it" in December then then training may also take a hit and it ends up derailing everything that’s happened in progress over the last couple of months.... . Instead we should put December into perspective. The possible amount of meals that might not go to plan is 8%. The amount of meals that can go to plan is a staggering 92%. . Lets focus on the 92% and not the 8% and get after our goals this month. . Just because you might not hit 8% of the months meals to plan, doesn’t mean we should let go of 1 month of the years progress. Change your mindset, change your world. WWW.RBTGYMS.COM #legacy #love #fitness #fitspo #dedication #weightloss #gym #lifting #goals #cleaneating #fit #lifestyle #motivation #nutrition #grouptraininig #personaltraining See more

07.01.2022 Training and Caffeine Pt 1 - Benefits. Many of us love drinking a morning coffee but did you know it can help you in your training session and the associated results from training? Here are some benefits in consuming caffeine before a workout! -increased power and strength output... -increased muscular and cardiovascular endurance -increased fat loss -increased alertness -improved reaction time -decreased perceived exertion Stay tuned next week for Pt 2 Considerations and Contraindications . #coffee #caffeine #training #exercise #fitness #fatloss #weightloss #power #strength

07.01.2022 Wanting to give Result Based Training North Melbourne a go but just havent been ready? Well now is your chance . Sign up to RBT North Melbourne and receive a heavily discounted membership when we open our doors on the 22nd June!! .... Slide into our DMs to learn more! See more

06.01.2022 Funny Fridays Most important reason to train - taking groceries to and from car in one trip. #training #traininggoals #strong #health #fitness #strength #groceries

06.01.2022 Have you considered what your future selfs thoughts would be if you do or dont? #mondaymotivation #decisions #gym #fitness #exercise #training #health

06.01.2022 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.

05.01.2022 What You Must Know Before Choosing Your Fitness Coach 2020 Has just begun. We want to help you... We are the Body transformations specialists... Summer is just around the corner & we are doing something crazy... PT for as little as $40 per session This is our gift to you to help you chase down your fitness goals.. If you get in touch with today we will give you the first 2 x 45min sessions free to anyone who can join you for 2:1 training session Offer only valid for the 3 who reach out, don't miss out spots filling fast..

05.01.2022 Does fasted cardio boost fat loss? . According to many fitness ‘experts,’ the answer is yes. . They claim that you burn more fat on an empty stomach due to reduced insulin and glycogen levels. . But is that true?... . Well, data shows that you indeed do use more fat for fuel if you work out fasted for example, if you train in the morning after an overnight fast. . But the fact that you burn more fat DURING your cardio session doesn’t mean you’ll lose more fat OVERALL. . A study by Paoli et al. (2011) found that if you burn more of one substrate during a cardio session (in this case fatty acids), you’ll burn less of it over the next twenty-four hours. . In other words, your metabolism will compensate for the increased fat burning later in the day. As a result, you’ll burn the same amount of fat over a twenty-four-hour period whether you work out fasted or not. . Want proof? . Here’s what a 2017 meta-analysis published in the Journal of Functional Morphology and Kinesiology concluded: fasted compared to fed exercise does not increase the amount of weight and fat mass loss. . In addition, the researchers also noted: weight loss and fat loss from exercise is more likely to be enhanced through creating a meaningful caloric deficit over a period of time, rather than exercising in fasted or fed states. . HERE’S WHAT WE RECOMMEND YOU TO DO: . Don’t worry about whether you should do your cardio in a fed or fasted state. Both are equally effective for fat loss. . (Some people, however, exercise better if they have a meal before their workout. In that case, it’s better to train in a fed state.) . Instead, get your nutrition in check, such as by being in a calorie deficit for fat loss goals. #weightlosstips #fatloss #caloriedeficit #training #exercise #fitness #gym #teamworkmakesthedreamwork #personaltrainer #groupfitness

04.01.2022 Monday Motivation. Sometimes decisions we make to improve our health and fitness can feel like fruitless efforts especially when results can take a few days, weeks or months to express themselves. Its important to keep in mind that our daily decisions no matter how big or small can have echo-ing ripples into the future. ... #mondaymotivation #habits #dailyhabits #health #wellbeing #fitness #fitnessmotivation #patience #progress #progressnotperfection

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. @rbtgyms

03.01.2022 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

02.01.2022 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

02.01.2022 Feeling the Stage 4 Lockdown blues? We cant ignore processing how we feel about these lockdows but we can get involved in activities that will benefit our overall mental and physical well being. Doing any form of physical exercise will result in a release of neurochemicals and hormones that have a positive effect on mood, memory, energy levels and sense of well being. Get some exercise in!! Can be 15minutes of 2hours. Low or high intensity. As long as you get it done. ... #lockdown #fitspo #fitnessmotivation #health #hormones #endorphins #exercise #fitness #training

01.01.2022 Circumstances beyond your control will always change. It is up to you to make the best of what you have available. #motivationalquotes #motivationmonday #gym #training #fitness #health #personaltraining

01.01.2022 There will always be some things out of your control. But at the same time there are many things well within control - even though you might need assistance with several of them. But that is ok! Recognise what you can control, understand what you can't and don't be afraid to seek assistance/help when needed! #mindfulness #rbtgyms #fitfamily... #community See more

28.12.2021 Some little tips when doing the shopping of how you can reduce the calories in the choices you make.