Realfit Personal Training and Gym East Malvern in Malvern East, Victoria | Gym/Physical fitness centre

Realfit Personal Training and Gym East Malvern

Locality: Malvern East, Victoria

Phone: +61 3 9571 9271

Address: 135 Waverley Rd Malvern East 3145 Malvern East, VIC, Australia

Website: https://realfit.com.au

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• Gym/Physical fitness centre
• Sports & fitness instruction
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25.01.2022 If its good enough for the yanks its good enough for the aussies numbers dont lie

25.01.2022 BULLETPROOF YOUR SHOULDERS! Where spending even more time on a computer and phones. And that means where spending more time in the one posture. Overtime we'll experience pain discomfort through the neck, shoulder and upper back areas. Why do we need strengthen our shoulders for better posture?... Sitting and standing with proper posture will allow you to work more efficiently with less fatigue and strain on your neck, shoulders and upper back muscles. To do so, we need to strengthen our shoulders and upper back. EXERCISES No Equipment Required 1 W Shoulder Raises 2 T Shoulder Raises 3 Y Shoulder Raises 4 Shoulder Restraction Hold *Standing & Seated Depending on level of strength and mobility. With the first 3 exercises, aim for 2-3 sets of 10 reps. With Shoulder Restraction Hold, hold for 15-20 secs and repeat for 10 reps, repeat for 2-3 sets. There is no reason why you couldn't do this program everyday. It only takes 5-10 mins a day. Yours in Good Health David #melbourne #malverneast #pakenham #bairnsdale #melbournepersonaltrainer #melbournepersonaltraining #melbournept #ptmelbourne #personaltrainer #personaltraining #trainingtips #workouttips #takingcareofyourself #selfcare #posture #goodposture #postureawareness #shoulders #shoulderhealth #health #healthylifestyle #healthyliving

24.01.2022 What is alkaline acid food? Our bodies work hard to keep you and me healthy and we dont even have to pay attention. Alkalinity means that something has a pH higher than 7. The human body is naturally slightly alkaline, with a blood pH of around 7.4. The stomach is acidic, which allows it to help digest our food. ... In other words, if you eat foods that leave acidic ash, it makes your blood more acidic. Acidic food like: Meat, poultry, fish, dairy, eggs, grains and alcohol. Neutral foods like: Natural fats, starches and sugars. Alkaline foods like Fruits, nuts, legumes and vegetables. Why is alkaline acid food important? 1. Promotes Weight Loss 2. Improves Kidney Health 3. Prevention of heart disease. 4. Improves growth hormone levels 5. Improves back pain. 6. Prevention of osteoporosis 7. Promoting healthy muscles Foods that contain low acid levels should include in your diet. Foods such as, fruits vegetables seeds legumes, such as lentils tofu Foods that contain high acid levels you should avoid in your diet. Foods such as, dairy products processed foods fish coffee alcohol soda Alkaline food help your body maintain its blood pH level. So lots of fruits and vegetables, and lots of water. Avoiding sugar, alcohol, and processed foods is a key to healthy,sustainable weight-loss. By having a healthy, well-balanced diet helps us supply our body with the minerals it needs, while simultaneously preventing overly acidic blood pH, with less the effort.. David

24.01.2022 Frank trained with me twice a week online and face to face during the 12 weeks look at the result.

24.01.2022 Sunday Vibes! To all of you, stay safe stay healthy, but most of all stay positive. Have a awesome Sunday!... #realfit #malverneast #melbourne #melbournepersonaltraining #melbournepersonaltrainer #melbournept #ptmelbourne #personaltrainer #personaltraining #gym #ptstudio #exerciseismedicine #sunday #sundayvibes #staysafe #stayhealthy

23.01.2022 Stretch for your mid back

23.01.2022 Our top 12 things successfully people do differently!

23.01.2022 Free Weights vs Machine what’s the difference and what do you need to know all here in this article https://realfit.com.au/weight-machines-vs-free-weights/

22.01.2022 If your over 50 like me then we need to talk ! We will dive in to your fitness goals and develop a clear blue print...

22.01.2022 There are many ways to strength and condition your body, both for beginners and advanced trainers. But due to restrictions where limited on where and how long we can exercise for. Here are couple of ways of conditioning your body and getting more bang for your buck without leaving the home.... 1 Peripheral Heart Action (PHA) 2 Pylometrics PHA Training is a low impact circuit training method that alternatives between a upper body and lower body strength exercises at a moderate intentisy. This is great way to increase your muscular strength and moderately improves your cardio fitness. This is great low impact option or for people starting out. Plyometrics, also known as jump training which muscles exert maximum force in short intervals. These exercises are great for burning calories, improving cardio fitness and as well as boosting your metabolism. Great for people who really want a challenge. David

22.01.2022 To all Father's of the world, we like to wish you all a very Happy Fathers Day! Not all hero's wear capes!

21.01.2022 stay safe everyone see you all real soon hugs

21.01.2022 We know the importance of eating well to help our muscles function everyday. But what about our brain? In a age of mental health, we need our brain to be functioning at a high level. ... How does eating healthy help your brain? The brain uses a lot of energy, using around 20 percent of the body's calories, so it needs plenty of good fuel to maintain concentration throughout the day. The brain also requires certain nutrients to stay healthy. such as omega-3 fatty acids.They help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders. There are many foods that help with good brain function! 1. Oily fish, 2. Dark chocolate 3. Berries 4. Nuts and seeds 5. Whole grains 6. Coffee 7. Avocados 8. Peanuts 9. Eggs 10. Broccoli The foods above may help improve a person's memory and concentration. Some may also reduce the risk of stroke and age-related neurodegenerative diseases, such as Alzheimer's and Parkinson's. So having a healthy functioning brain plays a important role in everyday life. Food for thought! David

20.01.2022 Whats the first excercise you be going once gym opens Deadlifts BenchPress Squats Or all the above

19.01.2022 Nutrition label are a useful tool to evaluate how healthy or unhealthy foods can be, but it also can be confusing are trying to decode all of the language and facts. The key to your success to a new and improve you is to truly understand the nutrition facts on labels. Having knowledge is your best defense when it comes to the products you are adding to your kitchen and to your body. A easy way is to mostly fill your cart with unprocessed whole foods that are not packaged, li...ke fruits, veggies, meats, but obviously its important to be able to evaluate the nutrition information on the packaged products. What is Most Important to Look at On a Nutrition Label? The Nutrition Information label tells you the size of a standard serving of the product and which nutrients are contained in that serving. You can use the label to compare the product with what's in similar packaged foods. Look out for information about: 1.Look at the serving size. Compare the serving size on the package to the amount that you should eat. 2.Look at the Calories. Total Energy, Carbs,Sugars, Protein,Types of Fats, sodium and fibre 3.Look at the percent of your daily requirement. (% Daily Value) Having a more understanding on what foods your consuming will go along way to helping you achieve your goals, but more importantly a healthier you. David

19.01.2022 LOCKDOWN WORKOUT! BROOMSTICK MOBILITY! Our movement has been compromised over the last few months due to being in lockdown. And for some of us, even me at times have neglected to keep our mobility in check.... With exercise equipment being limited, for some. Using everyday household items can help you keep your training on track. Broomsticks are not just for helping you to keep your house clean. They are a great tool to improve your mobility. Some keys to keep your mobility in check. 1Be consistent 2Incorporate mobility both in warm up & cool down 3Keep movements smooth and fluent 4Remember to breathe in a rythmic & controlled manner 5 Movement is King, don't neglect it. David

17.01.2022 Handwritting is a great way to put your goals down in this short video we discuss the benefits of handwritting so what are you waiting for put pen to paper and start writing today

16.01.2022 All set, outdoors it is today.

16.01.2022 Meet Danni My health and fitness journey began when I attended my first bodybuilding show with my dad and met Lee Haney, I was 12. Reading my dad’s muscle and fitness magazines came next and then at 19 joining my first gym and I was hooked and 28 years later still training and loving it!My journey continued with competing in the figure division of the INBA. Looking for something to complement my training I found Yoga!The connection between mind, body and spirit is very import...ant, the unity of oneself, which drew me down my next path of completing my Yoga teacher training in 2010. The journey never ends And as I tell my students and clients it not about touching your toes, it about the journey of how you get there! Heath and fitness is my passion and inspiring and coaching others to achieve their goals or improve their health and become the best versions of themselves , is the my greatest reward.

15.01.2022 One of my Top 10 foods of all time, the avocado. The avocado has many health benefits, they offer an abundance of fiber, potassium (more than a banana!), and vitamins B6 and C. They're also rich in folate, which can boost your mood! But the nutrient avocados offer the most of is fat. Avocado is a high-fat food.... In fact, over 70% of the calories in it are from fat, making it one of the fattiest plant foods in the world. But they dont just contain any fat. The majority of the fat in avocado is oleic acid a monounsaturated fatty acid. Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer. The fats in avocado are also rather resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking. At the end of day Avocado has many health benefits.And there is no reason why you don't eat it everyday. David

15.01.2022 Benefits of training is endless

15.01.2022 Age is a state of mind, not a number! We would like to wish a Very Happy Birthday to one of our great clients Dana. She's been training with us for over 7 years. Dana is living proof that with consistency, dedication and commitment, you can train hard no matter your age. Happy Birthday Dana

15.01.2022 We still miss you guys! Hope you all are doing okay Steven Raynes-Greenow Murray Ware

14.01.2022 Our 12 week challenge flag ship product will be back soon (once its safe and restrictions will ease) be sure to keep healthy in the meantime and dont sweat the small stuff

13.01.2022 For most of us, being in lockdown we would've lost some form of strength. Hence why strength training should be a top priority coming back to training. But why is strength training important? 1 Makes you look and feel good. ... 2 By building your lean muscle mass, it helps speed up your metabolism. Great for burning fat. 3 By building lean muscle, your muscles get stronger. 4 Builds bone density. 5 Has great sporting implications, through the right programming. 6 If you coming back from injury, and with the right exercise prescription. It has great rehabilitation implications. 7 You have a wide variety of training variables to work with. E. G types of exercises, volume of sets and reps, time under tension and weight lifted. So you see, there are many great ways why strength training component to your training. Have lifting!

13.01.2022 # PLEASE SIGN THE PETITION TO REOPEN GYMS LIKE OURS # Thanks to our indusrty leader Fitness Australia who has worked extensively with the industry and health officials across Australia to develop a COVID-Safe Plan for the reopening of gyms like ours. We are urging the Victorian Government to work with Fitness Australia to promote the overall health and safety of the community, not just when it comes to protecting them during a pandemic, by developing a COVID-Safe Plan t...hat will allow us and the industry to reopen in Stage 3. Health and fitness centres like ours Realfit Personal Training and Gym East Malvern are low risk when it comes to COVID-19 and we are willing to do whatever it takes to provide a safety and hygienic environment for members and employees. David Smethurst PT Jawid Sadiq Danni Liberatore Andrea Gobbo Darren Rockawin >we have signed the petition here is the link https://tinyurl.com/y6nog5w6 See more

13.01.2022 Wrist pain while doing the push ups? Try folding a towel under your hand which will reduce the wrist extension to help you reduce the pain.

12.01.2022 Say goodbye to winter and say hello to the first day of spring. It's been a unusual winter to say the least and it's played havoc on our Mindset, Training and Nutrition. Spring is a great time to reset our goals, both in life and our health. Without goals, you have no direction and you can find yourself stuck in the mud going nowhere.... When starting out or resetting, it's important to set SMART goals. 1 SPECIFIC Make your goals specific and narrow for more effective planning. e.g Lose 5kg 2 MEASURABLE Define what evidence will prove you're making progress and reevaluate when necessary. e.g Take photos 3 ATTAINABLE Make sure you can accomplish your goal within a certain timeframe. e.g Lose 5kg in 5 weeks 4 RELEVANT Your goals should align with your values and objectives. e.g Your goal is different to the person next to you. 5 TIME Set a realistic, ambitious end date, prioritise tasks to help with motivation. e.g Keep a diary, and write down short term goals. Which will help you towards your long term goal. If you have trouble with all this, it's best to hire a personal trainer who can help guide, step by step towards your goals. David

12.01.2022 Just a reminder that the gym will be closed from Thursday the 24th of December to Sunday the 3rd of January. We'll reopen to normal hours on Monday the 4th of January. Its been a tough for all, but we like to thank you for your ongoing support over the past year. The team at REALFIT would like to wish you and your family and friends a Very Merry Xmas and a Happy and Healthy 2021. Thank You!

11.01.2022 Why is Iron important to our Body? Firstly, what is Iron? Iron is an essential mineral found in the body. Iron plays a important role in many processes in the body. ... What roles does it play in everyday life? 1. Iron helps oxygenate the blood. 2. Iron helps convert blood sugar to energy. 3.Iron helps convert blood sugar to energy 4.Iron boosts the immune system 5.Iron aids cognitive function 6. Iron supports healthy skin, hair and nails Our bodies dont produce enough iron by themselves and also lose it through a number of ways including menstruation, urination, defecation, sweat and the exfoliation of dead skin cells. Iron deficiency is the most common nutritional deficiency in the world. This means we need to consume sufficient amounts of it as part of a healthy balanced diet. Whether youre an professional athlete or a regular person with a 9-5 desk job, your body needs iron to perform at its physical and mental best. David

11.01.2022 Finally we getting somewhere here is the full article from Fitness Australia https://fitness.org.au//melbourne-gyms-to-open/50/2156/184

11.01.2022 Just a reminder to everyone, this virus is not going away. But both for your physical health but also for your mental health, make exercise your number one priority!

10.01.2022 clean eating cocunut macaroons check this out !

10.01.2022 One of our clients going great guns isolation. It can be done, even in lockdown!

09.01.2022 This is how you Stretch your soleus muscle which is beneath your gastrocnemius muscles.

09.01.2022 BODY WEIGHT OR BODY FAT? When you're standing on the scales, what are you measuring? Are you trying to lose weight or lose body fat?... What's the difference? Unless you have access to specific measuring equipment, what your measuring when your standing on the scales is your total body mass. Your total body mass is your composition of muscle mass, fat, bone and water. Generally your weight will fluctuate day to day due to fluid loss. So weighing yourself everyday is not a great inticated of your losses. If you're trying to lose body fat, there are better ways of measuring. There are scales out there that measure your body fat through the use bioelectrical impedance. This sends a safe and very low electrical current through the lower half of the body. Since the electrical current flows more quickly through water and muscle than bone or fat, the scale measures the speed of the current. If you require a more accurate measurement, the use of a Dexa Scan might be for you. This is a little more expensive but you'll get accurate assessment of your body composition. So next time you think about jumping on the scales, what are you really measuring? David

07.01.2022 Massage plays a important role in rest and recovery. But because of social distancing, we're unable to use a professional massage therapist to do the job. Here are some great tools that can do the same job. 1 Acupressure Balls Great for targeting specific muscles for myofascial release.... 2 Acupressure Roller Because of its peanut shape, the roller can be used for both upper and lower body trigger point releases. 3 Foam Roller The foam roller is a effective method of relieving muscular tension and help improve circulation. Great for conditioning, rehab and flexibility as it helps the release of trigger points throughout the body Stay Tuned for some videos on how to use these tools. David

07.01.2022 Cocunut Macarons are a delicous treat check it out and keep healthy & safe

05.01.2022 From all of us at Realfit we wish you always much happiness

03.01.2022 Your core provides the base of your body's power and movement. By making your core stronger, will allow you to perform any exercise and everyday activities more effectively. One of my favourite ways to train my core is on the suspension trainer. Some of you might know as TRX Training or CrankIt Fitness , this one is from @rebelsport, either way the suspension trainer is a challenging way to train your core.... The suspension trainer requires any movement performed to brace and stabilise with your abs, core and lower back so you can leverage your own body weight as resistance. So if you're looking to take your core training to another level, the suspension trainer will go along way in doing that. David

03.01.2022 Here is a detox smoothie recipie I made just for you

03.01.2022 Why do we need eat? Especially in isolation, food is playing a important role with us. But do we really think why we need to eat? To receive energy, to be healthy, it tastes good, because where hungry or because food is conveniently sitting there to be eaten. ... Yes food is important, but are we really thinking about what we're putting into our bodies. The food we eat is a tool we use to maximize optimal health and performance, regards what your training goals are. As well as exercise and recovery, the food we eat is a key component that contributes to our health. Healthy eating requires really thinking on what we're putting into our mouth. It's about choosing nutritious foods that will help fuel your body. Fine tuning your body's cues, such as hunger, fullness and thirst, can help you develop confidence in your eating and what your body requires, especially in isolation. References: Eat like a Athlete Simone Austin Dietitian Some lockdown snacks! My homemade protein balls and bars. David #melbournepersonaltrainer #melbournept #ptmelbourne #personaltrainer #fitnesscoach #malverneast #melbourne #pakenham #bairnsdale #nutrition #sportsnutrition #goodfood #food #eat #eating #health #snacks #snacktime #ownrecipe #proteinbars #protienballs #foodismedicine#foodisfuel #fuelyourbody #fuel #energy #energyfood #homemade #homecooking

03.01.2022 Is your work life balance in check here are a few great tips

03.01.2022 Afternoon runs, fresh air. make sure you run or walk too stay fit.

03.01.2022 As a trainer, a very common question I get asked from the women I train. Will lifting weights make me bulk up? The simple answer, No! There is so many benefits you get from resistance training.... 1 Lose Body Fat. Weight training builds muscle, as lean muscle increases so does metabolism 2 Its Changes your body shape 3 Gain Strength 4 Decrease Risk of Osteoporosis 5 Reduce Risk of Injury 6 Burns More Calories 7Improve Posture and Reduce Back Pain 8 Enhance Mood and Reduce Stress 9 Maintain Healthy Blood Sugar Levels Gives you a Healthy Heart So Ladies, Weight Training will Change your Life. David

02.01.2022 Happy birthday to our head trainer David Smethurst PT hope your special day brings you all that your heart desires! Here's wishing you a day full of pleasant surprises!

02.01.2022 Check out VPA hyper burn Do fat burners work? We know you are wondering, do fat burners actually work? Should I use a fat burner? The evidence surrounding the effectiveness of fat burning supplements is mixed.... Fat burners are not a miracle supplement. We all know that you cant out train a bad diet, right? Well similarly, you cant out fat burn a poor diet and minimal training regime. However, for those that already have their diet under control by eating at a calorie deficit, or those that are already at a lower body fat percentage, a fat burner may accelerate the fat loss process or help move those last few stubborn kilos. to order click here https://vpa.fit/fred

01.01.2022 Team work makes the dream work #12weekchallenge