SWAT Academy in Sydney, Australia | Gym/Physical fitness centre

SWAT Academy

Locality: Sydney, Australia

Phone: +61 405 385 137

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 ATT LADIES Time to get back into training. Spots are available for Group sessions and one on one Personal Training sessions. ... Message me for further details. All health and Safety regulations will be adhered to including the 1.5m social distancing rule.

22.01.2022 Want some quick tips to shed some weight without any drastic changes in your diet or exercise? Here you are: 1. Increase N.E.A.T (Non Exercise Activity Thermogenesis) NEAT is a very easy way to implement in your everyday living. How to increase it? easy! if your cleaning the house, clean longer or harder! If you are commuting to work, take the stairs, steps or even the longer way to work!... 2. Drink water before and after you eat. Drinking water works as a natural appetite suppresser, so when you feel hungry and you're the type of person to overeat - Do this! 3. Use your hand to measure your food. This is a good tool to use if you want to measure portions. - Protein dense foods like meat, fish, dairy ect (Size of your palm) - Vegetables (size of your fist) - Carbohydrates (Size of your palm - handful) - Fats (Size of your thumb) 4. Make your works outs more "bang for your buck" - Tabata training - Interval training You need to spend at least 10 - 15 mins doing these exercise depending on your level of fitness. Quick example when using the treadmill would be 30 seconds ON fast run and 1 min OFF slow walk. Other exercises would be to do between 4-6 rounds of the exercise with 20 seconds ON and 10 seconds REST. Implement these four tips into your routine. These aren't big changes, these tips are very small subtle changes they will make a difference. Try this for 1-2 weeks and see the difference.

18.01.2022 FITNESS TIP Change your fitness routine every 4-6 weeks to prevent a workout plateau. Try to add something new in your workouts so you don't get bored.

14.01.2022 COVID-19 Training session #trainingistheonlyway #nothingstopsme #trainerlife #fitness #fitgirls #girlpower #functionaltraining #keepmoving #beastmode

14.01.2022 "QUITTING IS NOT WELCOME HERE!" There is no such thing as: "I can't", "I won't", "this is too hard", "I'm too tired".... Pushing through is what gets you to your goals whether they be big or small. I have had clients that: - have vomitted half way through their sessions - couldn't walk after their session - cried and wanted to give up - couldn't move - were in so much pain BUT all this and they never gave up, they kept going and even continued with their training the next day. Commitment, motivation and determination come hand in hand. Pushing yourself and getting to the finish line at every session is the biggest accomplishment and not only your body but also your mind will be thanking you for it. "WHEN YOU THINK YOU CAN'T, THAT'S WHAT I'M HERE FOR!"

12.01.2022 Sometimes we turn to the easiest option we have available to us to help with our anxiety, depression, stress and any other mental health issues. What we fail to understand is that food and/or medication is just a temporary solution to our problem/s. The impact that exercise has on your mental health is by far greater then what temporary solutions you turn to.... Exercise makes you feel good because it releases chemicals like endorphins and serotonin that improve your mood. It can also get you out in the world, help to reduce any feelings of loneliness and isolation, and put you in touch with other people. If you exercise regularly , it can reduce your stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues. You may struggle finding motivation, or staying motivated for exercise. Think about ways you can make exercise part of your daily routine and lifestyle. Choose something you enjoy, and ask your friends or family to help motivate you and to keep you on track. Combine your exercise routine with a healthy diet to boost your motivation and energy for exercise.

11.01.2022 DO YOUR WEIGHTS WORKOUT FIRST... Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it. Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore.

06.01.2022 Girl Power My twin girls smashing the prowler sled.. total weight 128kg.

05.01.2022 FAT LOSS TIPS 1- A calorie deficit is the universal law in fat loss. Eating "clean" or particular foods are meaningless in an untracked and unmonitored caloric environment. To get the desired results you want you need to track everything and make sure you are expending more energy then what you consume (Calorie deficit). 2- Use a conservative approach to your deficit so you get room to move when things stall. A huge deficit with a combination of little calories and large am...ounts of activity will leave you at a dead end when your fat loss stalls. Smaller increments by cutting your overall calories is very important for overall results. 3- Give yourself a REALISTIC time frame and have a realistic goal. If you want an unrealistic result in a short time frame that will lead you to taking extreme measures. Those extreme measures will not result in anything positive in the long term for either your physique goals, training level, health or lifestyle. The more time you give yourself the better chance of you achieving your goals and maintaining them.

04.01.2022 FAT LOSS & WEIGHT LOSS Have you ever wondered why your weight doesn't go down when you start dieting??? The simplest answer is: Water Retention.... And besides the muscle gains that could happen for beginners (and still impair WEIGHT) but not fat loss. Let's take a finer look at fat cells once you start dieting. When you start eating at a calorie deficit, meaning now your providing less nutrients to your body for it to use its internal stores of energy, your fat cells start releasing fat for the "missing" energy not coming from your diet. However, because these cells are VERY stubborn, they get refilled with water first, before saying the final goodbye. It's like a double check from your body, which is telling you: "are you really wanting me to release this precious stores energy?" This means your weight could fluctuate alot and even go higher. This may freak you out and make you want to quit, but you shouldn't. I know how frustrating it is to see your weight to either stall or go higher when your depriving yourself, but that's just the way it is. You're just one step further from finally losing the water weight, which is literally MASKING your progress, and finally reveal your hard work done in the past weeks. As always consistency is key in everything!

04.01.2022 Train them young... Our own little S.W.A.T Academy beast #trainthemyoung #beastmode #kidstraining #functionaltraining #littlebeast #prowlersled #littlefitnessfreaks #myownfitnessfreak #littleboyswithstrongpersonalities #littleboysfit #littlestronglegs #strengthcomesinallsizes #littlefitnessboy #boyswithfitness #mysoldier