EM POWER Personal Training in Dee Why | Gym/Physical fitness centre

EM POWER Personal Training

Locality: Dee Why

Phone: +61 478 001 105

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• Gym/Physical fitness centre
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17.01.2022 BUILD YOUR BONES Men and women hit their peak bone mass around the age of 30-35. As women we have a higher risk of brittle bones, stress fractures, and developing osteoporosis, and the spine and hips tend to be the areas that are most affected. According to the National Burden of Disease report, 4.74 million Australians over 50 years of age (66% of people over 50) have osteoporosis, osteopenia or poor bone health.... Women are at a greater risk of developing osteoporosis because of the rapid decline in oestrogen levels during menopause. When oestrogen levels decrease, bones lose calcium and other minerals at a much faster rate. As a result a bone loss of approximately 2% per year occurs for several years after menopause. Your diet, exercise, and lifestyle habits can help you keep your bones healthy, strong, and dense. Way to help reduce bone loss: Get enough calcium - recommendations are 1000mg per day, 1300mg for women over 50 and men over 70. You can get calcium (and vit D) through eating fish in your diet (salmon & sardines are high in calcium)! Get your dose of Vitamin D - 2-3 hours per week during winter, and a few minutes per day during summer. Eat foods with Vitamin K - this vitamin plays a significant role in bone formation. Eating Vit K rich foods such as dark leafy greens, veggies, broccoli, & brussel sprouts will help increase bone density. Exercise - the more active you are the better! It is recommended to exercise at least 3 x per week, doing weight-bearing, moderate impact, and resistance exercise! No matter what age you are this will help maintain or improve our bone density. A little loss is inevitable with age. The goal is to build maximum bone strength when we are young, and to optimise and keep that strength as we age! #bonehealth #strongbones #makeanimpact #buildyourbones #womenshealth See more

14.01.2022 THE SIDE EFFECTS NO ONE TALKS ABOUT Most women have been on hormonal birth control (HBC) at some point in their life. Going through high school and college it was normal and common to be on HBC. Friends took it for different reasons... to regulate their periods, to help with acne, and if they had missing periods (this is a bandaid solution from doctors and doesn’t solve the underlying problem). I took the pill for many years, unaware of the many other options of bir...th control or the side effects that came with it. Most of the risks and side effects of HBC are pretty down played. I don’t remember my doctor saying to me so you can take the pill, however, it will shut down your natural hormones, increase your risk for blood clots and depression (onset is as quick as day 1 of taking HBC or within 1 year of taking it), slightly increases your risk of breast cancer (but reduces your risk of ovarian, colorectal, and uterine cancers), a loss of libido or sex drive, hair loss, weight gain, and interferes with insulin (ability of our body to use glucose from carbs that you eat for energy or to store for later use). Oh and can cause high blood pressure, nutrient deficiency, reduce your thyroid function, and prevent you from forming healthy bones. Are you happy to still take it?. If she had said that to me I probably would have reconsidered. HBC can affect certain women worse than others. Some women have no ill side effects from taking it. Some women who have serious conditions such as endometriosis and adenomyosis might have to take it. But women should know the risks of what they are putting in their bodies, be aware that there many options available, and to find the right option for you. Hormonal birth control is not the only birth control. Have your experiences on HBC been good or bad? #birthcontrol #womenshealth #naturallycycle #knowyourbodybetter See more

07.01.2022 MANLY’S SHACKS Enjoyed the beautiful winter weather and little adventure we had today! Absolute top spot. #manly #adventure #followyourfeet #local @ Sydney, Australia

06.01.2022 PROGRESS NOT PERFECTION I have always enjoyed getting upside down. Gymnastics is something that is very challenging for me, which is why I enjoy it so much. Currently I am working on my freestanding hold. It’s exciting to see progress and celebrate the smaller wins when working towards a long term goal. Recently I’m getting more consistent longer holds when I’m upside down. Some days are harder than others, but today was a good day #gymnastics #handstand #progressnotperfection