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Rolling Hills Personal Training

Phone: +61 479 152 795

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25.01.2022 It was great getting back into outdoor training again yesterday and our corporate group couldn't agree more! Boost company morale, productivity and health by making exercise part of your employee wellness program. WE COME TO YOU and tailor programs to your setting! It couldn't be easier or more affordable. Enquire today for more information.... [email protected]

25.01.2022 Melbourne may be in for a wet summer, but our goals and disciplines push up past such hurdles with barely a blink of the eye!

23.01.2022 This is the final post of the series Goals Cannot Be Achieved Without Discipline I've purposely set this series over the Christmas period as it's a time where people most get distracted from their goals and let bad habits take over. Habits of over-eating, binge drinking, and less physical activity. 1 week of bad habits won't ruin your life, this is true. However it can set you back not only in the hard work you've put in until this point, but also in the good habits you've cr...eated and the discipline you've been creating. It's so easy to break good habits, and so hard to create new ones. Don't let 1 week become 2. Or 2 weeks, 3. Decide today that you're stepping back into gear. Go through the previous posts in this series if you only skimmed them before. Find your WHY. Set your goals. Make a plan and revisit it often. And finally, practice consistent acts of discipline.

22.01.2022 Melbourne has been issued an extreme pollen alert for today, tomorrow and Saturday. We've been having high grass pollen counts recently, so if you suffer from asthma or hayfever you'll probably have noticed worsened symptoms. On an extreme day like today it's important you are prepared and it's encouraged to stay indoors to avoid exposure where possible if you are at a high risk.... For more information on how to prepare yourself, visit this link: https://www.melbournepollen.com.au//preparing-2020-grass-/

22.01.2022 Mindset makes up a truly significant part of our experience of this world. As more change will be announced tomorrow, let's try and apply this "I get to" mentality to it. The easing of restrictions may not be as significant as we like, but there will still be a lot of benefit we get from those that are put forward.... Don't forget to count your blessings, because it's easy to focus on the negatives.

21.01.2022 Most of us don't even realise when we say these demanding things to ourselves, and we say it a LOT more than we realise! I can assure you that I too continually catch myself even SAYING them aloud. Becoming aware of it and identifying these words will help you adjust your thinking with time though.... So instead of saying "I SHOULD do a workout today", try saying "it'd be great if I COULD do a workout today". That example may seem almost bizarre. Surely the impact of saying I SHOULD do a workout isn't all that bad? Unfortunately what this does is set expectations on yourself, or even others if you say "They should do... etc". and will make either yourself or the other person feel guilty or like they've already failed. Take our current climate as an example. There really is no right and wrong way to deal with everything that has been going on. There are better and worse ways, sure. However if you're telling yourself you HAVE TO do something, and you just can't get yourself to do it that day, then you put yourself in a negative frame of mind and this can build very negative relationships with your healthy habits over time. By saying these demanding words we fail to recognise and allow for the other aspects of our life that can interrupt or delay our actions. They catastrophise a situation by saying for example that if I eat this piece of cake it'll be devastating. So I CAN'T eat it. See if you can catch yourself when you think or say these particular words. They're blanket statements like 'always' and 'never' that just aren't conducive to building and maintaining a healthy lifestyle.

20.01.2022 How often do you see people incorporating rotational exercises into their workouts? You probably haven't taken much notice of it before, but next time you're at the gym, have a look. Being able to rotate our body is such a key element in human movement - perhaps even more so than you realise! ... It's part of our walking and running gait cycles, and whenever we we reach for something or throw something we rotate, using our core and hips along with the upper body. When clients come to us it's all too common to see people walk with stiff upper bodies. They lack the ability to rotate properly, instead rotating from the hips instead of the waist. Our habits impact our lives. Likewise our posture and daily movement affects how we will continue to move. If you train poor movement patterns, you'll become great at moving poorly. If you fail to practise good movement patterns your body will eventually stop moving well. Next time you train, take a look at the choice of exercises in your workout. Do they replicate good movement patterns that will strengthen your functional movement? If you're unsure or would like feedback about your training, feel free to ask. The more you learn about how your body moves, the better you'll learn how to fix its dysfunctions and move better!

20.01.2022 It doesn't matter how busy your day is; there is always time for a short walk or run, to get outside in the sun and fresh air, and feel grateful for this beautiful part of Melbourne that we're blessed to live in! It all comes down to your priorities and your habits. Don't go through life on autopilot. Really live each day and experience the wonders it has to offer you!

20.01.2022 Unless you're powerlifting or body building, you don't need the use of machines and ridiculously heavy weights to exercise. Therefore the most functional place you can train is outdoors, right in the real world! If your goal is to be fit, healthy, mobile, lean, strong and active well into old age, the best exercise you can be doing is exercises that replicate the activities your body is designed for. Whilst there are numerous movements that we repeat within our day to day ac...tivities, they largely stem back to 4 foundational movements - standing, walking, running and throwing. If you can master these essential movements, you'll have a really strong foundation for all other movement. It doesn't matter how fit or unfit you are, how strong or injured you are. There's an endless amount of exercises to work with, using minimal equipment. All you need is the right guidance and potentially a few small pieces of equipment to assist your workout depending on your capability and you can do it any place, any where. The only thing stopping you is you and the excuses you give yourself.

19.01.2022 Quite often the best part of the workout is right at the end - when it's over and you're laying in a heap of exhaustion and satisfaction! It's rarely easy to create change. You've got to fight day in and day out to build new disciplines and habits. Once established however you'll look back and not even realise how far you've come!

19.01.2022 Nutrition can be confusing to the best of us, and honestly the more you study it, the more ridiculous it becomes when you read all the "information" on the internet that lacks scientific basis. Every single one of us absorbs foods differently and has different requirements. So you should rarely trust blanket statements when it comes to food and what's going to be best for YOU, without specific testing done. The Australian Dietary Guidelines provide margins to work within, tho...ugh some of the population will require amounts even outside of those. Therefore if you're having difficulties with your gut health, or have vitamin or nutrient deficiencies, it is ALWAYS best to consult your doctor and/or a qualified dietician. We walk into chemists and there's all these supplements on the shelves telling us we're going to feel better if we take this supplement. Or how much weight we'll lose if we take this shake. For some it certainly can have great results, however it ultimately comes down to whether or not our bodies actually need it, and how well it will absorb the nutrients. Protein shakes are generally harmless if you're taking them purely as a source of protein. They can be a very convenient way to ensure you get the correct amount of protein post-workout within the right time frame without needing much preparation. Unfortunately however protein shakes often become meal supplements because they're so filling! This means we discount the amount of other macro and micronutrients the body has access to within a given day to function optimally. There is also a common mistake with people thinking they need to take protein supplements when in fact they already consume more than enough protein within their usual diet. This then causes an excess of energy intake, and can lead to weight gain. If you're unsure about whether or not you should be taking protein shakes, discuss with your trainer what your current diet looks like and together you can weigh up the pros and cons. For all other supplements, please seek advice from your doctor or a dietician to give you the most safe and accurate advice.

16.01.2022 Reading a nutrition label and actually understanding what you're looking at can be two completely different things! Unless they've been shown what to look for, most people won't really know whether the amount of nutrients in a product are good or bad. In an ideal situation, we should be aiming to limit the amount of food we eat that is packaged and even HAS a nutrient information panel. It would be naïve however to think in this day and age though that people will stay away f...rom packaged food entirely. So let’s at least be educated in our decisions! This graphic below is detailed and will take a few minutes to read through, and you may need to refer back to until you get used to what to look for. This can be a GAME CHANGER for you though if you've never really paid attention to this little snippet of information on your food products before! Remember, what you eat and fuel your body with is crucial in your endeavour for well being and longevity.

15.01.2022 Unfortunately we are surrounded by COVID hotspots currently. Please familiarise yourselves with the locations and do the right thing if you've been at one of those sites. Let your trainer know ASAP in order to reschedule until a negative test result comes back. Although our training is outdoors, we have high-risk clients, who alongside the general population want to know they can train without exposing themselves to unnecessary risk.... Keep sanitising and wear your mask indoors. If not for your own health, then for the health of those around you. Forehead temperature checks will resume until City of Bayside and Kingston stop being a hotspot.

15.01.2022 Taking group sessions to the next level with quality functional movement

12.01.2022 Some sessions will feel harder - mentally and/or physically due to a whole range of factors - stress, lack of sleep, emotional turmoil, lack of nutrition, or purely an increase in training factors. This beautiful warmer weather we've been having is just one such factor that makes a session feel that slight bit more challenging. It's pushing clients to show just how much they really want to achieve results and make the most of each session. The satisfaction after a tough sessi...on just makes it all the more rewarding though! Not only does your body have to adapt and work harder, your mental grit is tested and in turn you become more resilient. So impressed with the effort and determination you've all shown so far keep it up!

10.01.2022 We constantly adapt to our environment, which over time can become a force for good, or for bad. In a society that has become largely sedentary, we’ve evolved to do a lot of things sitting, and far less standing. The more time we spend in a seated position however, the more our muscles changing their length-tension relationship within our hipflexors and extensors; meaning the muscles and ligaments at the front of our legs become shorter and tighter, and those on our posterior... body lengthen. Over time this tilts the pelvis forward and out of alignment. As the base of the spine, the pelvis is a crucial foundation to all our movement, and quite often the origin of a lot of our dysfunctions, aches and pains. This exercise resembles your typical rowing pattern, however it works on a lot more than just strengthening the back and arm muscles. Here we are focusing on correct posture from the pelvis up, rotation through the torso, and correct muscle engagement in a rowing pattern, as well as strengthening the muscles. Correcting movement patterns and dysfunctions takes time, effort, and a willingness to learn. We’ve been walking and standing since we were 2 years old, however over time these movement patterns have changed and potentially deteriorated. As the foundation of all movement, correcting posture and our main motor functions should be a priority in any exercise program.

10.01.2022 How is your nutrition been lately? Are you eating enough vegetables? Are you eating regularly with reasonable portions for your goals?... How many saturated fats are either in your dish, or has your dish been cooked in? These questions are crucial for dictating not only what your waistline will look like over the course of a few months of consistent eating habits, but also how well you feel, think, sleep, and function overall.

10.01.2022 We have been given the green light for outdoor training to resume and we couldn't be more excited! I know many of you have been holding on tight for this and while we're not QUITE back at full capacity with group sessions, we can train up to 2 people with a trainer! Please note, you will need to train within 5km of either your house or your workplace if you're a permitted worker. As trainers we can travel to you however, so let us take away any concerns around the current res...trictions! ALSO, we're excited to announce that Cathrine Lester is the winner of our 2 FREE PT Comp! Congrats! Please let us know if you have any questions regarding current restrictions or sessions.

08.01.2022 Most of us exercise the way those around us exercise. We may have tried a few forms of training and settled on the type that 'feels' best or the ones our friends are doing because it's more fun. What many don't consider however is the impact of each of those forms of exercise and the long-term benefits and consequences of training in a certain way. What if there was a better way to exercise to promote long-term health and functional strength that you probably haven't come across yet or tried?

08.01.2022 BOXING IS BACK! Such a great way to incorporate strength training and cardio

06.01.2022 This is currently one of my favourite recipes! Not only is it delicious, it's bursting with healthy vitamins and minerals such as: potassium, vitamins A, B, C, E, K, calcium, magnesium, folate, fibre, iron and omega 3. This dish also happens to be a killer source of protein. So it makes for the PERFECT post-workout meal to help your muscles recover and repair.... It is on the higher end for caloric intake, which is fine if you're maintaining weight or bulking. If you're looking to lose weight and therefore reduce calories (albeit such a healthy dish!) then you can swap the pearl couscous for salad leaves and reduce your portion of salmon slightly. Et voila! Enjoy this delicious treat!

06.01.2022 Been caught in the hype of counting calories? That's okay. It has a lot of merit if you know what you're doing, but it can also be an awful way to start your journey into healthier living if you're not aware of the good and the bad involved. Have a read of this blog post if calories is something you want to know more about - after all, every bite you take contains them!

05.01.2022 If we waited until we had motivation before we did anything, we'd never get anything done. Motivation will come and go, which is why having discipline and determination are key. If you're determined to achieve something, then you won't let a bad day or a distraction get in your way.... It's always the most difficult at the start, but as you overcome hurdles and start seeing results, your resolution and hunger to reach your goal will continue to grow and you'll find that maintaining your discipline becomes easier and easier. How determined are you to achieve your goal? What's stopping you, and why? As your trainer, how can I best help you to stay focused, and stay disciplined?

04.01.2022 I could go on for ages about all the benefits that walking alone has on the body's physiology, however most of us are already aware of how important exercise is for our physical well being. What you probably haven't considered however is the importance of that time away from work, away from the house, away from all the 'hustle'. Walking is a great form of stress relief and meditation.... It is also a fantastic way to boost weight loss and promote good posture. For people who can't afford a trainer and are unsure of the best place to start to improve their health, it's as simple as walking regularly and consistently. If you find that walking for long durations causes aches and pains however, then it is advised that you seek out the help from a trainer who can address your gait cycle and posture. Outside of walking or regular cardio, resistance training is equally important for your physical health and should not be neglected. If you're unsure of where to start with resistance training, please don't hesitate to send us a message. Even if you can't afford a trainer in a personal or group context, we are here to support the community and promote the well being of all those around us

04.01.2022 What better way to celebrate getting back into outdoor training than winning 2 free 45-minute sessions! It's as easy as making sure you've liked our page and shared the post - just make sure the post is set to public so we can put you in the draw! The competition is open to everyone - new and current clients!... Sessions can shared with a friend or family member and can be conducted outdoors in our area, or online if you're outside our zone. Winner will be drawn on Monday 28th September!

03.01.2022 "Successful people are always focused on the end result. They start at the end and figure out how to get there from where they are. Unsuccessful people focus on where they are and how hard it is right now. They never understand that their life will continue to be hard unless they change their approach."... - Fearless Motivation Anyone who's ever achieved something great has failed time and time again. After each failure however, they got up and tried again. They found a new way to do it until they found a way that worked. There are so many ways one can go about achieving an end goal, and often the best ways are ways we can't see by ourselves. We need to start from our end goal and work our way back. The quickest and most sure way of succeeding is by finding someone who has the knowledge and has already achieved the goal you're wanting to achieve. If you want to learn how to become a professional basketball player, the best mentor you could have is someone who has lived that journey and been one themselves. Think of those mazes you used to do as a child. They were always so much easier when you started at the middle of the maze and found your way out, instead of starting at the edge and working your way in. Sure, that was not the point of the exercise, but when it comes to your life, sometimes you need to go against the grain and think from the inside out, from the top down. You need to think different, and act different.

03.01.2022 EMPOWERMENT It's easy to get caught up in having others 'fix' us, or feed us. Taking responsibility for our learning and actions can be a lot more challenging and daunting - especially if you don't know where to start! At Rolling Hills Personal Training we don't want you to treat us like we're a doctor and you're just coming for your next dose. The best way to achieve your goals (and KEEP them) is by learning how to apply yourself even when you're not with your trainer!... We want to empower you: to engage your body and have it function well for life on how to train for your specific goal on what to focus on at home so you can keep moving forward and seeing ever greater results on how to improve your mindset when it comes to fitness and health on the importance of consistency and habit We want to get you to the point where you no longer 'need' us to help you achieve your goals, because you already know how to achieve them yourself. Instead, we want you to keep coming to us for the great community and to continue to push yourselves further, beyond what you thought your body was even capable of - and to set even greater goals each time!

01.01.2022 I started this business because I wanted to make a meaningful difference in people's lives. I want to help people get more out of each day; experiencing the great things that life has to offer, and reducing the impact that a largely sedentary and high-stress society has on people's well being and body function. Through that we try to ensure training is as affordable as possible to the community, while providing high quality, tailored sessions to take your body to the next lev...el. Above that, we're also donating $2 from every session towards this research into the genetics of depression. Mental health is a CRUCIAL element in well being, and no doubt something that people are experiencing hardships with now more than ever due to the lock down Victoria has been in. If you would like more information on who we are supporting, please visit: https://www.geneticsofdepression.org.au/