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DOSE Fitness

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23.01.2022 Workout Wednesday! --- Are your training sessions getting a little stale? If you're stuck for ideas, motivation or most importantly - results, have a cha...t with one of our PT's next time you're in club for some steps in the right direction! - #workoutwednesday #personaltraining #anytimefitnessportmelbourne See more

16.01.2022 HABITUAL HEALTH Improving your health Growing your business/career Learning a new skill... It all stems from creating habits. I struggle with this, but I have learned a few things along the way. 1 Identity-Based Habits Not Outcome-Based Habits Focus on who you want to become and work on that each day instead of focusing on the outcome (result) this will change your mindset long term. 2It Takes 21 Days To Form A Habit, the key is consistency. If you can power through those 21 days, you’ll start seeing the benefits. 3Habit Stacking. Pair a task you want to become habitual, with one that has become second nature. Examples- Brushing teeth- reading for 30 mins Having a coffee, then morning yoga. 41%’Ers Go A Long Way. Stop focusing on the result. This takes time and isn’t always linear. Focus on developing the habit. You may want to lose 10kg. Great, start with the 1kg. Focus on the daily tasks to tick off. Exercise, food prep, walking, and water, etc. Then repeat those methods. This will seem much more achievable and takes you 1 step closer to your goal. You brush your teeth daily without even thinking about it (I hope) this is a habit formed over time. 5Nature and nurture. You are 30% what you’re born with and 70% the product of your environment. Be aware of your environment and if it suits your goals. Adapt if necessary. 6Prioritize Your Habits. What is most important for you? Only focus on 1-3 at a time to avoid overwhelm. Once they become habitual. Move on. Don’t change everything at once. Instead set realistic goals and be consistent. A common scenario is someone going from 0-100 thinking they can get a result in 2 weeks. Gym every day and heavily restrict food. This may cause overwhelm and burnout. 7Pick a keystone habit-If in doubt choose a habit that will have a positive effect on other changes you’d like to make. In my experience, exercise naturally improves my energy, confidence, sleep, Diet. 8 Start Small-Do you want to read more? Start with two pages. Want to do 50 push-ups? Start with 5 a day. I hope this helps! Please LIKE, SHARE & COMMENT with any questions. Coaching inquiries DM me. #dosefitness

16.01.2022 Why Should I Be Your PT? Just like many people, I got into ‘fitness’ to look better with a shirt off. I got into personal training because I realized how much it changed my life, and wanted to help people feel the same. Like many others, I developed insecurities from a young age and my mental health took a hit. I thought that getting shredded would be the answer. ... I found that it became much more than that. It was doing wonders for me mentally and continues to do so. I need it, it’s my therapy. It gives me routine, a sense of self-worth, discipline, and a feeling of accomplishment. This transfers into everyday life. Fast forward 10 years it helped me build the confidence to move across the pond and build my business. Getting into fitness was fairly easy for me. I had a big sporting background before joining a gym and My Mum is a Trainer. Sport ran in the family. I built good habits early on. I resented my Mum’s ‘health buzz’ in my younger years but now fully appreciate it. I understand that this was not the case for many people. Not everyone had that positive reinforcement to be healthy from family. Many coaches overlook this and get frustrated with why people aren’t the same as them. Not everyone lives in the gym curling chicken and broccoli instead of pints, mate. I like a beer and a burger as much as anyone. The key is BALANCE. I can safely say I’ve found my balance. I want to help as many people as I can re-wire their mindset, lifestyle and alter their core values. It’s ok to have a beer now and then but also feed your mind and body with the good tingz so you feel freshhh. BALANCE. It may start out as the pursuit for a ‘Sick Rig’, but hopefully, with a few adjustments to your lifestyle and mindset it can have a huge impact on your overall wellbeing and you’ll feel like you finally have your head above water. Instead of abusing your mind and body for years. This has become the forefront of my business. In essence, to feel better. Now, Why Should I Be Your PT? Because I’ve been where you’re at and now I feel GREAT. It’s not all about a 6 pack, but it helps Interested in feeling better about life this year? Message me NOW. #dosefitness

13.01.2022 BACK WERK Rowing into Monday! Here’s a little insight into what muscles are being worked with different hand positions when rowing. ... Here I’m demonstrating a barbell row, but the same rules apply on machines/dumbbells. On the left- underhand close grip, but the focus is in driving the bar (/dumbbell/cable etc) towards my hip/belly button to targets my lats/mid back. Think about squeezing two oranges between your armpits. On the right- Wide/overhand grip, I’m aiming to drive the bar towards my chest. Think about elbowing someone behind your. Keep elbows nice and square. Hope this helps if anyone’s confused. Let’s smash next week guys! #dosefitness @anytimefitnessportmelbourne

11.01.2022 STOP USING WORKOUTS FOR FAT LOSS! Workouts vs Daily movement (Eat VS Neat)... Workouts are obviously very important for: -strength -fitness -health -endurance -mental health -stress -releasing happy hormones -overall well-being BUT Stop using them as an answer to your fat loss problems. It is a TOOL For the above. Workout for 1 hour. Then use the other 23 hours to- - Practice good nutrition - Practice NEAT- general daily movement (walking) - Manage stress - Have good quality sleep - Improve mindset (self development) - Monitor progress - Assess and adjust your environment These are all HUGE contributing factors to your overall progress and result. Don’t overlook them! #dosefitness @anytimefitnessportmelbourne

09.01.2022 MY FAVOURITE ARM EXERCISES If you want to build more muscle and reduce body fat you should focus on compound lifts that target multiple muscle groups and burn more calories. However these exercises are very effective to use as accessory movements to those big lifts. It’s also ok to prioritise them if they are a weak point aesthetically. Take me for example- I’m pretty strong but my arms say no you ain’t. ... Couple Pet Peeves Of Mine.. 1 People coming in the gym doing a couple of half assed assed bicep curls and crunches and wonder why they aren’t getting anywhere. 2 The Half Rep Harry- Come on mate. You’re here, you’ve turned up. You may aswell do it properly. That means full, controlled reps. Don’t let your ego get in the way. Anyway rant over let’s get into it.. These are my top ARM exercises and this is just an example. Not necessarily all in one session. 4 x 10-12 of each Superset. *Sped up 3x* 1 Tricep Dips (Compound) Into.. 2 Chin Ups (Compound) 3 Decline DB Tricep Extension Into... 4 Ez Bar Preacher Curls 5 Tricep Pushdowns Into.. 6 Alternate DB Hammer Curl 7 Cable Tricep Kickback Into.. 8 DB Incline Bicep Curls LIKE, SAVE & TRY In Your Next Session! #dosefitness @anytimefitnessportmelbourne Kendrick Lemar- I

06.01.2022 BACK PAIN? . I feel you. I’ve had back pain on and off for the past year so I’ve been incorporating a quick 10 minute warm up before each session or 3xPW and it’s really helping. . Focus on Prehab not Rehab! ... Here’s some activation drills I do to warm up the core/glutes/posterior chain. 3 ROUNDS - Plank 1-2 mins - Bird Dog Abductions 10 e/S - Side Plank Or Hip Dips - 30s e/s or 25 Reps - McGill Crunch/ Modified - Paused Glute Bridge - 15 Reps - I like to add some hip flexor release too Bulletproof your body to reduce chance of injuries and feel more comfortable lifting heavy. Especially for compounds such as squats and deadlifts. Give it a crack #dosefitness @anytimefitnessportmelbourne

05.01.2022 ABS! Heres Some Of My Favourite And Most Effective Core Exercises. When Training Abs You Want To Hit The Lower Abs, Upper, And Obliques. ... We Want To Cover All Movement Patterns And Target Each Area. I Haven’t Said ‘Core’ Here Because Core Is Everything From Knee To Chest-Front To Back. We Are Just Focusing On The Abs Here. Trunk Anti/Rotation (Obliques), Crunch (Upper Abs), Raise (Lower). I’d Also Add In An Isometric Hold Here (Think Plank Variations) *It’s Important To Note, When Aiming For Fat Loss, You Can Do All Of These 1000x Over But You Need To Be In A Cal Deficit Or It Simply Won’t Work. Read That Again. However, These Will Help Strengthen The Core And Just Like Any Other Muscle They Need To Be Trained. 3/4 X 10 Of Each Exercise 1 Bench Reverse Crunch (Legs Straight) Regression- Do Them On The Floor 2 Bench Reverse Crunch (Knees Bent) 3 Cable Crunch 1 + 1/4 Rep 4 Assisted Or Hanging Leg Raises 5 Assisted Or Hanging Oblique Crunch 6 Cable Crossovers/Anti Rotation SAVE This Post And Give Them A Go Next Week. Comment And Let Me Know How You Go If You Have Any Questions Regarding Coaching Drop Me A Message Now #dosefitness @anytimefitnessportmelbourne Bicep- Apricot

04.01.2022 Weekly Fitness Plan Plan your week of workouts, steps, calorie tracking and when to do a self check in to check progress. I have created templates for the following training splits :... - 2 x per week - 3 x per week - 4x per week - 5x per week This can be used an an example of how to structure/plan your week so it is all premeditated. Super helpful to provide clarity and develop a routine. In another post I’ll show you how to structure a programme based on how many sessions a week you can commit to. Eg: 3 day full body split 4 day upper lower upper lower etc Like, Save, Share please if you or a friend will find this useful. #dosefitness @anytimefitnessportmelbourne

04.01.2022 PROTEIN *READ IF YOU WANNA BE A SHREDDED UNIT Joking, but not really. If you are trying to change your eating habits... *DO NOT OVERLOOK THIS* Protein is the second most important factor to consider when optimizing your nutrition, the first being calories. So... Are you getting enough? Why is it essential to get enough? How can I get enough? Firstly why is it so important? 1. Highest TEF- Thermic effect of food (whhhaaat?) Basically, this means it burns the most calories just to digest, out of all the macros (3x more than carbs) High protein diet = More calories burnt. Win-win. 2. Helps BUILD and maintain MUSCLE tissue. 3. Helps repair and RECOVER optimally for training. 4. Increases SATIETY- Feel fuller for longer with high protein meals/snacks. This is crucial for compliance with your nutrition plan. Can reducing cravings for the nawty stuff. *Hungry people are not rational people 5. Ideally, clients want FAT LOSS, but they think they want WEIGHT LOSS. Preserving muscle when in a calorie deficit is what we want. Regardless of your goals. I always recommend clients get at least 1.5-2 grams per KG of bodyweight? ‘THAT'S SO HIGH?! ’ Well, you’d have no problem getting that amount in carbs mate so back in your box. Just opt for a high protein ‘diet’ instead of high carb. Example I’m 80kg so I aim for 120-150G a day (I’m just showing the protein intake here) Mine might look like this... 4-5 eggs in the morning (Take yolk out of 3 or more) = 30G Protein Shake- 40-50g Lunch +dinner (steak/chicken/tuna etc) - roughly 30g each Maybe a protein bar/yo pro etc-15/20G You might have bigger/smaller portions or add in an extra shake. This should keep you full all day and not feel the need to snack on high-calorie crap. Your welcome.

04.01.2022 FIX YOUR FORM Lat Pulldown Edition Slow controlled movement- No swinging.... Practice mind muscle connection- Think driving elbows towards hips. Keep chest and eyes up and don’t let your shoulders roll forward. Start light and practice the above. Practice and repetition = progress! Do you want more of these tutorial videos?let me know in the comments! save for later ##dosefitness @anytimefitnessportmelbourne

03.01.2022 CLIENT FAT LOSS TRANSFORMATION Amazing result so far for my amazing client @bridc72 5 weeks difference between photos ... - 4KG lost so far - cm off her waistline - Stronger - Much better mobility In terms of progress, this is amazing. She’s well on her way for her weight loss goal for her wedding next year. But in my opinion, what’s more important to consider is the changes in her lifestyle for LONG TERM change. - Complete change in mindset - No guilt surrounding food - More control - Better balance - More confidence - Habits instilled have now become ROUTINE - Improved mental health. (Very proud of you neighbour ) Yeah side note she approached me online. And turns out she lives next door . Anyway to me, these changes are what’s most important. I encourage all my clients to strive towards a better quality of life instead of chasing numbers on a scale. Build better habits and create balance in your life, and your goal will become the natural byproduct, with a bit of consistency! Focusing on losing 20kg but having no idea on daily steps to get there or the patience to accept this may take some time, will actually take longer in the long run. Quick fixes may get a fast result, but won’t make sustainable change, it will just create a yo-yo effect with various crash diets. Educate yourself, get some guidance and reap the reward long term #dosefitness

01.01.2022 Getting the km’s in for @ruokday Whose up for the challenge? Great cause to raise money #treadasone for suicide prevention. Kicking off today until the 22nd May. ... Link in @anytimefitnessportmelbourne bio to register to get involved or donate! The more you donate the more k’s I have to do Thanks in advance #dosefitness