Team One Fitness & Studios in Reservoir, Victoria, Australia | Fitness trainer

Team One Fitness & Studios

Locality: Reservoir, Victoria, Australia

Phone: +61 433 006 979

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• Sport & recreation
• Gym/Physical fitness centre
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25.01.2022 . Dieting is at an all time high and so is obesity.. wtf? . What’s happening here?... . I’ll tell you a secret.. THIS is happening. If you have tried any of this above you most likely got this result.. fatter than before.. . Eventually after repeated dieting, this left you feeling helpless and STUCK in your body . I’ve talked to hundreds of people who are like you, anddd Whole 30 keto weight watchers or even the good old1200 calorie diet are strategies they’ve tried and are to blame! Even a diet will do this. . I understand your desire to get back to being a super fit + healthy you FAST, but repeating these strategies are NOT the answer.. . Here’s why . Cutting your calories by +500kcals ate once will slow your metabolism FAST. Hello weight gain when you go back to eating like normal on a less than normal metabolism. When calories get , muscle breakdown gets . You cannot tone up when your protein intake is not high enough to repair the breakdown. And if you don’t learn how to eat enough protein while dieting, you surely won’t eat enough protein post-diet. If you cut out a food group (like carbs, fats, candy) you’ll cut out a lot of your calories. Then when you start eating that food group, you’ll start eating more calories.. You blame and resent that food group forever. Oh all that cardio and extra movement you put into your day to burn calories is only gonna work when you take the time to do it. When you’re all done doing hours of cardio every week, you’re literally not burning any more calories than before. . All of this is just UNSUSTAINABLE. . That’s why I want to ask you, ? . LESSON: Don’t repeat practice. Invest in strategy. . . Drop a in the comments if this makes sense! #diet #plan #focus #education #positivity #exercise #health

24.01.2022 It’s so easy to lose motivation and momentum when we disconnect from our WHY. As human beings, we’re emotional creatures and tend to act based on emotions. So if you’ve found yourself de motivated, off track and slipping into old ways, remember WHY you started. Bring yourself back to the point of why you made the decision to better yourself in the first place. We all have a why. Re connect with it to ensure you have that driving force again. It’s always going to be the ...thing that gets you working out when you don’t want to, following your meal plan when you’re having a bad day and staying consistent when times get tough. I had all the choice in the world to sit back and relax during this COVID, it’s good to be wired to your why. We all have our own individual Why. Find it, feel it and use it as fuel to feed the fire lit within! @teamonefitnessandstudio #teamonefitnessandstudio

24.01.2022 THE PEOPLE YOU SURROUND YOURSELF WITH ARE TO SUCCESS HAVE YOU EVER SET A GOAL AND YOUR FRIEND OR FAMILY MEMBER JUST DOESN’T UNDERSTAND OR WANT TO SUPPORT YOU? Your not fun anymore you don’t get blind with me on the weekends... Your obsessed with being healthy it’s so boring Why don’t you just not go to the gym today Ha you think that idea will work See the people around you will influence your actions. If you don’t know how to stand up for yourself or you are at the begging of the process of making a habit or new systems for yourself aka CHANGE And the people around you doesn’t support this? It’s time to take a hard look if they are worthy of staying in your life Or Practice open communication with them and tell them them why you are doing what you are and how it’s going to help you. If they still push back and project there stuff on you it’s time to take a step back Having a supportive network that you can lean on, talk to and even learn off yourself is absolutely liberating! It’s hard enough creating change without people around you wanting you to go the other way no thank you! It’s key to doing more in your life, going in the direction that actually aligned with your values and goals. If they are trying to bring you down it’s time to set those boundaries! Trust me there is always people who are just going to get you and better yet support you! #postivity #teamwork #bodytransformation #aesthetic #abs #exercisemotivation #grind #melbournemodels #models #consistency #mealpreps #wednesdaywisdom

21.01.2022 BINGE EATING - THE MISUNDERSTOOD EATING DISORDER The words binge eating gets thrown around a lot and I think it’s important to clear some things up. Too often we hear people saying they binged last night or had a binge on the weekend.... This though could come down to the fact that they over ate that one day, felt overfully full, and actually misunderstand what binge eating entails. WHERE IS THE LINE DRAWN BETWEEN OVER EATING AND BINGE EATING DISORDER? Binge Eating Disorder VS Basic Overeating The main criteria to determine whether you may have a problem with binge eating are as follows; Marked distress over bingeing episodes Loss of control over the amount of food being consumed (you probably can’t stop) Episodes that occur at least 1x per week for 3 months. In addition, 3 or more of the following symptoms must also occur for BED diagnosis: Eating until feeling uncomfortably full Eating more rapidly than normal (i.e. two hour period) Feeling depressed, guilty, or disgusted with oneself after overeating Eating alone because of embarrassment associated with how much one is eating Hiding food from others Eating large amounts of food when not feeling physically hungry. Unfortunately, Binge Eating disorder is LARGELY overlooked because it is used so lightly in conversation. There are those that HAVE a problem with disordered eating, but don’t recognise it because it’s not discussed enough. The side effects binge eating can have on the brain, nervous system and moods can be extremely detrimental to your health and wellbeing. Commonly, it doesn’t stop at binge eating. Because of the consumption of food and guilt, often it leads Bulimia Nervosa, needing to purge the food that was consumed. If your having a long history of Bulimia Nervosa, don’t take this lightly. Binge Eating is a serious disordered eating pattern that needs to be monitored and taken seriously. Healing is the first step And my advice is to not do this alone. @teamonefitnessandstudio #bingeeatingrecovery #overeating #weightlossjourney #mensphysique #healthylifestyle #wellness #weekend

20.01.2022 What does it take to get on stage? Comp prep is not easy. It will be challenging both physically and mentally. There are days when you will question why you are prepping. There will be cardio. There will be restrictions in food and sacrifices. But, it will also be one of the best things you ever do. It teaches discipline, focus and commitment. You learn that it is not about the end-game, but the process. You are able to push yourself to reach your ultimate potential and will ...realise you are capable of so much more than you ever believed possible. Competing should always be about progress and growth. Mentally and physically within yourself. It is not about your placing or the other competitors on stage. It's your fight. Your journey and your win. My top three pieces of advice for those thinking about competing are: - Know your why. Doing it because you want to win, is not powerful enough. There has to me more than that. Why do you want to put yourself through months of hard work? Why do you want to put yourself in a situation of uncomfortability? What do you want to achieve, outside of a medal or trophy? - Give yourself time. The longer the prep, the better. You want to build muscle but also increase calories to allow for a less aggressive approach in your cut. - Find a coach who values you and your health, it worked out great last three years for me with @gayan323 and he understands the physical and psychological impact of a prep. A LOT of damage can be done with the wrong coach leading to months of trying to get your health back on track. No show is worth that much damage. - Surround yourself with a positive support network. Prep teaches you who your real friends are. When you are tired, sore and hungry, you need that positive support to help push you through. - Enjoy every moment! Yes, it's hard. But that's why we do it - we want to see just what we are capable of #transformationthursday #bodybuilding #mensphysique #goals #bethebestversionofyou #postivevibes #competition #activelifestyle

19.01.2022 Photo’s throw constant reminder of outcomes, like how better things could be, what I dint realise was life gives you one opportunity to do things that you deserve without expectation. Here was that moment in Korea the day I never planned, came as a surprise. Like many other we do certain things to make us happy. Some enjoy drink alcohol other plays a different sport, Few Iron heads like me grind the life we do. I woke up every day believing in the gift that I have at the bo...ttom of my stomach that I could be a better version of myself than yesterday, kept me driving every single day until unthinkable day came into my eyes. I was fortunate enough to win universe runner up. I strongly believe Opportunity knocks your door once if you take it and not mess up, you clear the edge and The world will remember you came this way We are made of what we eat, sometimes we tend to blame upon coaches, friends, loved one’s who constantly want to help you to see the good out of you, Ask yourself where is life keeping you today? We always have a choice to make great changes and live a goal oriented life rather than leading just the way it is! Execute it like the executioner #weekendvibes #bodybuilding #travellife #passion #goals #coach #postiveenergy #teamonefitnessandstudio

18.01.2022 RESPECT THE CARBS || @teamonefitnessandstudio #carbs #food #healthylifestyle

18.01.2022 INADEQUATE PROTEIN INTAKE PLUS MEAL TIMINGS || #mealtime #musclegain #protein #gains #leanbody #nutrition #nutritiontips #teamonefitnessandstudio #exercise #bodybuilding #bodytransformation #transformation #aminoacids #mensphysique

17.01.2022 Has your world changed lately? Do you feel you are stuck in a negative spiral? Have you fallen off track or feel like you have lost direction? We are living in a new world and with that comes big changes. For many, we have been thrown off. We feel that who we are has been impacted. We feel we are limited, our motivation or focus may have changed. And that is hard to deal with. We are all in this together. No one has experienced a situation like this; so we are learning to de...al with it in our own ways. We may not know what is going to happen today, tomorrow or next week. BUT. We can influence, direct and control our own environment. We can take control of our habits; and take control of our life. We control: The thoughts we think The images we visualise The actions we take If we change our thoughts, what we see and what we do on a day to day basis, we will change our perception and ourselves. So. Take ACTION. Make a choice to thrive in this environment. Make yourself a priority and give yourself focus each day. Create a new path and a new direction. Humans can overcome incredible challenges, you just have to CHOOSE to take control. #teamonefitnessandstudio #postivity #discipline #weekend #abs #ripped #focus #dedication #mensphysique #bodybuilding

09.01.2022 ARE YOU EXPERIENCING BRAIN FOG? BLOATING? CONSTIPATION? YOUR GUT MICROBIOME MIGHT BE OUT OF BALANCE Living inside every one of us are trillions of microorganisms bacteria, viruses, fungi and other life forms that are collectively known as the microbiome.... Imbalances in your gut microbiome can cause chaos for your digestion, overall health and wellbeing. This is known as DYSBIOSIS between the good and bad bacteria’s and your lifestyle can be a major influence. DYSBIOSIS leads to inflammation of the gut called INTESTINAL PERMEABILITY or LEAKY GUT Unlike other injuries, for example when you sprain your ankle it results in swelling, heat, bruising and pain. The lining of our gut is damaged by irritants as they pass through the digestive tract, they’re like mini papercut’s or splinter digging into the mucosal membrane lining, causing an inflammatory response resulting in INCREASED INTESTINAL PERMEABILITY. This permeability or loosening of junctions allows microbes or undigested food particles to pass straight into the blood stream which impact on our overall health. Factors that can negatively impact the microbiome include exposure to: Inflammatory foods: Gluten, Sugar & Dairy Low fibre diet’s Lack of nutrients/ Whole foods Chronic Stress Medications ie. Antibiotics/ Contraceptive Pill Your Birth (Vaginal or C section delivery influence your gut microbiota from day dot) SYMPTOMS suggesting imbalances of an unhealthy gut: Bloating Constipation/Diarrhoea Food Intolerances Brain fog/difficulty concentrating Flatulence Nausea/Indigestion Reoccurring Infections Autoimmune Diseases Skin Irritation, rashes, eczema, acne Unintentional Weight Changes There are lots of easy things we can do to support the gut lining & Microbiome: Eat an abundance of whole foods Replace sugars, artificial sweeteners, gluten and dairy Recognise and remove symptomatic foods Reduce Stress and implement mindfulness techniques Exercise Regularly Yoga and Meditation Get enough Sleep Include Bone Broths Importantly there are tests available to analyse and see where imbalances lie. GET CURIOUS ABOUT YOUR GUTS.

08.01.2022 Be confident. Too much time is wasted comparing ourselves to others, letting fear limit our actions and potential, wishing rather than doing. We all have strengths and we all have weaknesses. Be aware of the things that bring you success, fulfilment and happiness. Be mindful of what holds you back and turn these weaknesses into your strengths. Only when we accept who we are - and are not - can we truly succeed. Today, I want you to ask yourself: - Who am I? Who do I want to ...be? What am I doing to become that person? What is holding me back? - Repeat these questions every morning when you wake up and every night when you go to bed. Learn to place value on yourself and to love who you are. Every unique trait and quirky characteristic. Learn to accept that failure and weakness are okay, it does not make you any less successful or any less powerful. We are all human. To become empowered is the ultimate key to success. To be grateful for the positives and to learn and grow from the negatives. When we accept ourselves completely we will shine from the inside, out. When I began to prioritise self-love I found my thoughts, behaviours and whole world changed. The way I interacted with others shifted, the goals I set became far greater and my belief in my own potential soared. It doesn’t matter if I’m thick, lean, in a great mood, having a low day or week, if I am suited up or lazing around with unwashed hair and baggy clothes. I am me - and I will succeed no matter what. Because I believe I can. You are the only thing standing in your way. So, be empowered. Be disciplined. Strong. Brave. Take risks. Learn. Grow. Hold your head up high, keep your shoulders back and let nothing stop you. You will exude a confidence that attracts success. #teamonefitnessandstudio #transformationtuesday #discipline #focus #politix #model #mensphysique #motivation See more

06.01.2022 Today, I want to share the things I wish I knew about peak week as a first time competitor! You will doubt yourself. No matter what, this is when the mental game of prep is its hardest. One minute you look shredded AF, the next you feel like a pufferfish. Now more than ever, you need to get the work done and trust the process. Recovery is the goal! As you come into the final week before show, you’d assume this is when you go HARD to finish that last 100m sprint, strong. N...O. Your final slog out, will be the deplete you do around 7-10 days out. Then, it’s all downhill, baby. Peak week is about reducing stress to drop cortisol (stress hormone) and thus drop any water we are retaining, to recover and bring our best self to stage. No more leg days, no more intense training, no more HIIT. Light intensity training, steps, sauna and CHILL! Social media is your worst enemy. I often tell my clients to LOCK themselves out of Instagram in peak week. At this point, you need to stay in your own lane, not spend your peak week looking at your competitors and psyching yourself out. This week will make or break your show day condition. It’s called ‘peak week’ for a reason. This is the final 7-10 days to ensure your body peaks at just the right time. You want a carb front or back load protocol, you should be only eating foods you know won’t cause digestive distress, you should know your sodium and water intakes. And you NEED to do what Coach says! When you’re told to ‘carb up’ on 170g of carbs for the day and you go and eat a whole box of cereal, with honey and banana thinking it’ll make you look better because ‘more carbz’ (and you actually eat close to 300g in just that meal, fu*k your carb up, overload your glycogen stores and spill over the night before your show, resulting in too much water to deplete and soft stage conditioning...ruining your prep.) I’ve done it back in my newbie days. TRUST YOUR DAMN COACH! Enjoy every day, and moment of this final week leading to stage! Now is the time to celebrate your hard work and VISUALISE your winning moment #teamonefitnessandstudio @teamonefitnessandstudio

06.01.2022 YOUR BATHROOM SCALES DOES NOT MEASURE YOUR RESILIENCE... It is easy to get caught up in believing you have to be a certain number to be happy. It creates obsession through exercise, your eating choices and depletes your life until you reach it, if you reach it. Does the scale see YOUR personal history? NO.... Does the scale check on your Mental Health? No. Does the scale know what exercise you participate in and what goals you have? No. Does the scale know if you’ve birthed a child out of your hoo-ha?? No. Does your bathroom scale know if you’ve pooped today? I hope not! Does the scale mean shit about WHO YOU ARE as a person??? NO! Not only is the scale NOT a perfect indicator of your overall body composition, muscle, fat mass and wellness; BUT, it also doesnt know shit, about what you've been through in this lifetime. And how you’re really doing today. Give yourself a break for once. Give yourself some credit. Practice self-compassion when you are on a new health journey. Remember your resilience, remember your humanity. & remember YOUR truth! And please, don’t base your worthiness and happiness off a battery operated device that can’t ask you a question. But the truth is we are all SO MUCH MORE THAN THAT. Setting monthly goals can become a trigger. The act of stepping on the scales, restricting food groups, over exercising, counting calories, distorted thoughts patterns and the devil of comparison or what call the thief of joy. The pandemic of body image struggles are rising and we have lost what is truly most important. It’s common to see weight fluctuates with women all the time. Maybe not in huge noticeable amounts as we don’t weigh ourselves but we can feel it and hear it through our bodies. Fluid increases around our cycle’s, with stressed, different seasons or not sleeping. We definitely they don’t sit really lean all year round. And that is NORMAL. Once you start to appreciate the incredible changes your body goes through it becomes pretty damn special. #teamonefitnessandstudio #weightloss #mindset

06.01.2022 NEURO REGULATION OF APPETITE .. Are you hungry all the time, not satisfied after meals? OR struggle to intuitively eat? .. In today’s society we have an overweight epidemic which is more than simply eating processed foods and sugar. There’s another big player that doesn’t get much air time.... .. There are two key hormones that are responsible for our appetite. Leptin (satiety hormone) Ghrelin (Hunger hormone) .. In today’s society we over eat. This is what has led us to be over weight. When these two key hormones are down regulated we won’t get accurate signals from our body and as a result, we don’t feel satisfied after meals therefore over eat and we become more hungry therefore eat more. This has caused us to gain weight. .. What do we do? Going straight into a deficit is NOT the answer. In fact, THIS IS WHY DIETS DO NOT WORK! If anything, it’s exacerbating the issue therefore causing a rebound effect ‘the blow out’ .. If we want to regulate these key hormones we must address the following: 1Quality sleep 2Stress management 3Quality nutrition 4Move!! We must ensure we hit at least 6-7k steps per day 5Get out of deficits and return to baseline calories .. Once we regulate our neuro-regulation of appetite we can only then successfully intuitively eat. .. Life is more than calories in VS calories out and sometimes it’s not a lack of discipline or willpower but in fact down regulated hormones. Let’s be more kind to ourselves, get friendly with science and work on being in optimal health. @teamonefitnessandstudio #teamonefitnessandstudio #focus #healthylifestyle #healthyliving #wellness #mealprep #discipline #postivity #wednesdaywisdom #sleep #stressrelief #mindset #mensphysique See more

05.01.2022 12 weeks transformation journey of Online client Manjunath

04.01.2022 EATING HEALTHY WON’T MAKE YOU LOVE YOURSELF! What they don’t tell you. . This is a very real and honest post. I know a lot of Boys and Girls (even me once upon a time) look for happiness and self- love once they finally lose that weight, or start eating healthy or working out! ... What isn’t spoken about is that self love starts now! Otherwise it’s a chase without an end. It’s starts with the decision to CHOOSE happiness whatever stage in life you are in. When you chose to le...arn to love yourself, the journey to a healthier and happier life is that much easier and SUSTAINABLE! ... At the end of the day you would never tell another human you look fat, you look bloated, you’re so dumb, you’re not good enough would you? So why bully yourself? . What I want to teach is how to love yourself. It’s OKAY to put on weight. It’s OKAY to plateau. It’s OKAY to have bad days. You are human. The real challenge is loving yourself during these hard times. ... I have been there! The never ending vicious cycle of trying to find happiness. I had it all along but I had to CHOOSE to love myself. Confidence is a powerful tool ... I am excited to help teach you how to do this. Life is so much better when you have your own back and not battling inner demons that only hold you back. CHOOSE HAPPINESS #teamonefitnessandstudio #postivity #discipline #focus #motivation #confidence #coach @teamonefitnessandstudio

01.01.2022 Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it. You have within you everything you need to succeed. You are capable of achieving anything you desire. When you find something you are passionate about, something that lights your soul on fire, you will realise your incredible potential. ... Now more than ever our motivation is being challenged. We are limited due to the state of the world. This feeling of restriction creates a negative spiral of emotions and unwanted apathy. We set goals and write to-do lists, but these are habits which will only last so long. We need to form emotional attachment with what we are doing, to succeed. So! Here are my top tips to get yourself motivated: 1. Positive vibes only. Negativity fuels negativity. When we are down, so is our serotonin and dopamine (happy and reward hormones). Motivation is sparked when we are feeling optimistic! Focus on the positives and small wins every day to boost positive emotions. 2. Treat yourself. Just as my dad was able to train dogs with treats, we can condition ourselves to be more productive with rewards. Rather than using food, choose other activities or things which bring joy or use a commitment device. For example; you restrict social media or your favourite TV show until you achieve your planned task. You give a friend your spending money for the week, and only get it back when your to-do list is complete. Choose something which matters to you! 3. Pressure creates diamonds. Humans are social beings, we need to feel connected. This is why peer pressure is such a powerful tool. We are the average of the five people we spend the most time with , we are greatly influenced by others! So, surround yourself with others who will LIFT you up, not drag you down. Right now, social media and technology is key. If you set a goal, tell your followers or share it on the family whatssap chat. Make yourself accountable to others and allow that ‘pressure’ to turn you into a diamond. What is your focus for the week? #wednesdayvibes #aesthetic #strong #abs #ripped #mensphysique #positivevibes #focus #teamonefitnessandstudio

01.01.2022 , ! . , ! ’ ! .... . , , , . . , . - - - - ‘’ - . . , . , . , . . . @teamonefitnessandstudio #teamonefitnessandstudio #tgimonday #discipline #motivation #focus #morning #ritual #cardio #mindfulliving #mindfulness