Ryan Isaacs Personal Training in Townsville, Queensland | Fitness trainer

Ryan Isaacs Personal Training

Locality: Townsville, Queensland

Phone: +61 437 549 675

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• Medical and health
• Alternative & holistic health service
• Fitness trainer
• Nutritionist

25.01.2022 The formula is simple. The process is challenging. It's the obstacles that forge your character and strengthen your soul. When you confront the pain and conquer it you become more. So it's not about getting to the goal...the glory...or the rewards...true success is appreciating, embracing and overcoming every challenge that comes before you. When you realise this, life works for you...never against you.

25.01.2022 I love seeing my clients send me photos of their meal prep at the start of each week, well done Danielle! @danielle_94xo Exercise alone isn't enough to get the best possible results. Having the correct nutrition provides the necessary nutrients that your body needs to create new cells, clean toxins and to just function every day. Most people will jump at the opportunity to spare 30 minutes for a workout, yet 'cant be bothered' to spend that time preparing a single healthy meal. 80% of your time should be dedicated to the kitchen preparing meals and the other 20% accounted to physical activity, as your nutritional habits will have a far greater impact on your body composition and physique goals than any other fitness component.

23.01.2022 Worth a read if you're into your supps!

21.01.2022 THE "AFTERBURN" EFFECT Lets think about the way we exercise for a moment, and how this in fact could change the way you see the goals you want to achieve. When your exercise regime is low intensity such as swimming or a light walk, you burn very few calories after the exercise is finished. When you exercise intensely such as during a HIIT (High Intensity Interval Training) workout, there is a metabolic disturbance that burns calories after the workout is completed. This is ...known as the "afterburn" effect. Estimates of the effectiveness/efficiency of the afterburn effect vary wildly depending on the exercise method, the intensity of the workout, and even how it's measured. Diet would also act as a catalyst for this regarding your food intake, nutritional value and portion size. In a study conducted by the University of Southern Maine, the total calories burnt when comparing low intensity exercise vs. high intensity exercise was examined. A low intensity exercise group cycled at a steady rate for 3.5 minutes. The higher intensity exercise group required three 15 second sprints as fast as the subjects could run. What was the difference in calorie burn? Well.. The cycling group burned 29 calories vs. 4 calories for the sprinting group during the exercise. But when you take into account the calories burned after exercise, or the afterburn effect, the numbers look much different A surprising 95% of the total calorie burn occurred after the high intensity exercise. A mere 39 calories burned for the cycling group vs. 65 calories burned for the sprinting group. Keep in mind the cycling group exercised for a total of 3.5 minutes vs. 45 seconds for the sprint group. During high intensity exercise, the body burns primarily glucose, but its only after the exercise is complete that the fat burning begins. This is the crux of the fat burning zone myth and the afterburn effect. Articles: 1. http://www.bodybuilding.com/fun/beast52.htm 2. http://greatist.com//afterburn-effect-keep-burning-calorie 3. http://afterburneffecttraining.com/how-to-get-the-afterbur/

21.01.2022 THROW BACK THURSDAY!! As a trainer, i love posting photos of my clients transformations to show off not only their hard work and determination, but the effects of having someone with knowledge of exercise, diet and good health can do to meet and exceed your goals. But it's also important to share my own transformation to show that i do practise what i preach. I strongly believe that to help change somone's life through healthy eating and all things fitness, you first need t...o demonstrate your abilty to change your own. On the left was roughly 2 years ago, my knowledge was basic and my eating was minimal with excessive consumption on alcohol. The photo on the right was taken yesterday, my diet now consists of multiple meals per day containing high protein and good fats (with a sneaky cheat meal or two) and i train 4x per week on average. In total i have gained 10kg while currently sitting at 13% body fat.

21.01.2022 BOOTY BLASTER It's Monday tomorrow, set the tone for this week with my cheeky workout below and a healthy meal. Your goals are met with small, daily choices, YOU GOT THIS! 50 Squats ... 30 Walking lunges 20 Jumping squats 30 Side lunges 50 Bridges (45 seconds rest between each round) REPEAT 3X

19.01.2022 Got chocolate cravings? Chocolate Zucchini Slice 2 and 1/2 medium sized Zucchini chopped into chunks... 1 and 1/2 cups almond meal 1/2 cup of LSA 1/2 tsp pink salt 1 tsp baking powder 3-4 tbsp cacao 1 tsp vanilla extract 3 tbsp raw honey 3 eggs 150g chocolate chips (I used Enjoy Life brand). Preheat oven to 160 degrees (fan forced). Blend zucchini until it resembles a fine moist crumb, spoon onto a tea towel and squeeze the excess moisture out. Put it back in the blender and add all other ingredients (except for the choc chips) and blend until completely combined. Spoon into a bowl and incorporate your choc chips to the mixture. Spoon into a silicon mould of your choosing and bake for 12-15 minutes. * Your ingredients can be found at the following stores. Sprout Ottos market Health food barn (Coles complex - Northward) Macro section in Woolworths

19.01.2022 If you want your dreams to become reality, all you have to do is...

17.01.2022 Power Training The goal of power training is to increase the rate of force produced during a workout, and decrease the amount of time it takes you to apply that force. There are several methods of power training that have been devised to do this including... Strength Training - A period of training where high levels of volume are required with minimal rest periods resulting in muscular hypertrophy. ... Ballistics - Is a form of strength training in which an athlete lifts, accelerates, and then releases the weight, some example include jump squats, cleans, and variations of the Olympic lifts. Plyometrics - Plyometric drills involve a quick, powerful movement using a pre-stretch or counter-movement. Exercises include various types of jump training and upper body drills using medicine balls. Explosive Training - Often used by athletes who need to generate a quick burst of maximal effort, such as movements required in football, track and field sports, court sports and even cycling. ------------------------------------------------------------ Power training has some evidence suggesting it is more effective in increasing jumping force then traditional weight lifting. There is also a huge correlation between increased vertical jump height and an improved sprint time for distances up to 80 metres. An example of this is when looking at an effective exercise for athletes that need to be able to jump high and sprint fast ie. Rugby league and Basketball. However, in saying this many sports would benefit from a combination of power training methods as part of their respective and current regime. Take basketball for example - explosive strength training such as power cleans, plyometric exercises such as depth jumps and ballistics such as jump squats and overhead medicine ball throws. These would all be suitable choices due to their ability to train the bodies core muscles and inhance your cardiovascular function by teaching the heart to pump more blood with each contraction and return to a steady heart rate quicker. Articles. 1. http://www.ncbi.nlm.nih.gov/pubmed/12586856 2. https://books.google.com.au/books?id=5MTcORR6lvUC&pg 3. http://elevenbyvenuswilliams.com//18568969-power-up-your-w

17.01.2022 When you want to succeed as bad as you want to breathe, then you'll be successful.

15.01.2022 Just a little Monday quote from Arnie himself.

14.01.2022 Time Under Tension Training Time under tension is a way of calculating the total amount of work you place on a muscle. It refers to the total time a muscle resists weight during each set. So, if you perform a 10-rep set, and each rep takes you 3 seconds to complete, your muscle experiences 30 seconds of time under tension. If you were to perform that same set but spend 2 seconds lifting the weight (concentric phase), 1 second pausing during peak contraction, and 3 seconds... lowering the weight (eccentric phase), those same 10 reps would give you approximately 60 seconds of time under tension. Remember muscles don't see numbers, they feel tension. Studies show that an isometric hold during the peak contraction of a muscle can help produce a superior metabolic and hypertrophic stimulus, which means the greater the growth hormone release will be. Furthermore, intensities as low as 30% of maximum strength, when lifted to fatigue, are equally effective at stimulating muscle protein synthesis rates when compared to the typical 70 - 80% of maximal strength. ---------------------------------------------------------------- Here are some guidelines for utilizing this workout. 1. Control the negative reps and explode on positives. 2. The goal is to keep the weight moving the entire time. If you reach failure, continue with partials but do not decrease the weight. 3. This technique is very high intensity; do it for a maximum of three to four weeks before taking a light week.

13.01.2022 It's Monday, which means it's time to hit those core muscles with 10 minutes of madness!!

10.01.2022 The Fitness 'Plateau' Not seeing the results you want? Many of us are creatures of habit: we eat the same food for breakfast, order familiar things off a restaurant menu (chicken for me), or shop at the same stores. A routine can be comforting, but when it comes to the same exercise week after week, your body will have no choice but to adapt. Pretty soon, the challenge is gone and that workout is no longer as effective which is why your body starts to 'Plateau'.... A plateau is just your body’s way of telling you it is time for a change. So it’s time you shake things up a little. Try an activity you’ve never done before, like stand up paddle boarding or indoor rock climbing. The key is to challenge and shock the body with a different stimulus. To deal with this shock, the body will then need much more energy than what it’s been currently burning. A perfect solution to bust out of a weight loss plateau. Consider altering the duration of your workouts, the frequency, the intensity or the type of exercise every 3-4 weeks. Articles. 1. http://edition.cnn.com//heal/weight-loss-exercise-plateau/ 2. http://www.m.webmd.com/diet/features/plateau-no-more

09.01.2022 ECCENTRIC TRAINING Most novices who resistance train think of a contraction as the pushing movement on a bench press or bringing the bar to your chest on a lat pulldown, but in actuality, those movements are only half of a "complete" contraction. The movements just mentioned are commonly referred to as the "working part" of the repetition and are called concentric contractions. Whereas the other portion of the repetition (such as lowering the bar to your chest on bench pr...ess) is called the eccentric contraction. Eccentric training is much more demanding on the muscles and therefore it fatigues them far more than you could concentrically. It actually damages muscles to a greater extent, so there is a higher possibility of greater stimulation and subsequent growth. If you've reached a plateau, and are not seeing any results from your training, it's either malnutrition or low quality workouts at fault. If it's your workout that needs spicing-up, then I have a possible key to your problem... Eccentrics! Boost the intensity and you'll boost your gains... but boost the intensity and the weight being used, then you double your chances of accelerating your gains. I found that 4 - 5 seconds per rep is perfect, however the slower you lower the weight on the eccentric phase of a rep, the more stimulation will be provided to the muscle. Therefore more muscular growth. ------------------------ Your body achieves, what your mind believes. [email protected]

06.01.2022 A little healthy breakfast smoothie 1 cup frozen fruit 1 Banana Chobani yoghurt ... Tastes absolutely amazing, im sure if i can make this anyone can!

04.01.2022 While i was at the footy last night, one of my clients tried making me jealous with her delicious dinner! Well played.

03.01.2022 A lot of people have asked me lately my opinion on Waist Trainers. Its fast becoming a trend due to many celebs such as Kim Kardashian being 'obsessed' with the corset like training device and posting photos on social media. Professor Mary Jane, from the Yale School of Medicine discusses the dangers of such a device and the theory as to why, in her opinion they don't work. I really hope this helps those understand, and what i believe, is the truth of Waist Trainers