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Trewhealth Personal Training

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25.01.2022 Geordie making the CPU guys work hard for their easter break today! Fantastic first 2 weeks at Trewhealth. 100% positive feedback so far!

25.01.2022 We all don't have the opportunity to have great professionals guiding us 24/7 like the contestants have on the biggest loser tonight. Their results can be a little misleading for the community. But one message was clear in the first 5 minutes.. Eat clean with lots of veggies, nuts/seeds, fruits (berries big tick), lean meat, good fats with plenty of water. If the food your eating doesn't go bad in a few days - week.. DON'T EAT IT!

24.01.2022 WEIGHT LOSS These days there is so much information available to us that we often become overloaded and things just get downright confusing. This seems to apply particularly to eating and exercise. Almost everyone seems to be an expert! Today I am giving you 5 of my top tips to try and simplify this a little bit and give you some basic rules to follow. These are by no means the be all and end all of weight loss but by sticking to these you will definitely be on the right trac...k. 1. Have a meal plan - Without a solid food plan you are basically a child lost in the wilderness. You will also find yourself caught out too often being hungry and at the mercy of fast food outlets or processed snack food. Make a sensible meal plan and and then do a weekly shop only for the ingredients contained in the plan. 2. Eat plenty of quality protein and leafy green veggies - Try to fill your plate each meal with quality lean protein that is high in omega 3's and dark leafy green's. Great options include fish, egg's, and other animal protein's. 3. Throw out any foods or drinks containing more than 5 grams of sugar per 100 grams - This basically takes care of anything that is refined or processed. By following this one simple rule you may have to throw out half the pantry but it will force you to eat more whole foods, the key to better body composition and a healthier lifestyle. 4. Perform interval style training sessions - Perform up to 20 minutes of high intensity sprint style interval training sessions a few times a week. All the research has showed for years now that interval training is the best conditioning for fat loss, period. Follow a structured program and remember to warm up and cool down sufficiently. 5. Lift weights - If you have your diet in check and are doing regular intervals and a solid lifting program fat loss should follow. Keep your rest intervals short and focus on large muscle groups using compound exercises and relatively heavy weights.

23.01.2022 MINDFULNESS By Emma Percy To see change first you must make change... I believe this starts within our mind. We spend our entire lives living with a constant chatter of thoughts, be they positive, negative, constructive or consuming. You will probably find your biggest barrier to becoming the best version of yourself are your thoughts. ... It is estimated we spend over 60% of our day worrying about something we have done or that may happen in the future. That leaves very little time we are really present. Take some time out, every day, to start working on yourself from within by creating some 'quiet time' away from the hustle and bustle of your thoughts. Everyday, I set myself the goal of meditating twice, each session for just ten minutes. My favourite app for this is Calm.com. Meditation doesn't have to be a religious experience, but rather a way to bring us back to "now". Something we don't do enough of. Do yourself a life changing favour and jump onboard the meditation bandwagon. See more

23.01.2022 Who has this problem?? I know I do sometimes!

23.01.2022 TREW-RECIPES Sesame Crusted Tuna with Ginger Dressing Another easy, healthy and delicious recipe:... 2 avocados 2 Lebanese cucumbers 35g (1/4 cup) roasted peanuts, roughly chopped 2 tablespoons chopped chives 1 lime, juiced 50g (1/3 cup) sesame seeds 1 teaspoon fennel seeds 2 x 250g pieces yellowfin tuna, cut in half 1 tablespoon peanut oil Chilli & ginger dressing 2 1/2 tablespoons peanut oil 4cm piece ginger, finely grated 3 eschalots, finely chopped 1/2 birds-eye chilli, seeded, finely chopped 125ml (1/2 cup) rice vinegar 1 tablespoon soy sauce 1 tablespoon fish sauce 1 lime, juiced Step 1 - To make chilli and ginger dressing, heat oil in a small saucepan over low heat. Add ginger, eschalots and chilli, and cook, stirring, for 3 minutes or until soft. Stir in vinegar then simmer for 5 minutes to mellow the vinegar taste. Add 2 tablespoons water and bring to the boil. Remove from the heat. Add soy sauce, fish sauce and lime juice, and stir to combine. Set aside to cool. Step 2 - To make salad, cut avocados into thin wedges. Slice cucumbers in half lengthwise, remove seeds and thinly slice on the diagonal. Place avocados, cucumbers, nuts, chives and lime juice in a large bowl and toss to combine. Step 3 - Place sesame and fennel seeds on a plate and season generously with freshly ground black pepper. Press a piece of tuna into seed mixture to coat. Turn over and coat the other side. Repeat with remaining tuna. Step 4 - Heat oil in a large frying pan over mediumhigh heat. Cook tuna for 1 1/2 minutes each side for mediumrare or until cooked to your liking. Step 5 - Divide salad among plates. Drizzle with dressing. Slice tuna and place next to the salad. Drizzle with a little more dressing to serve. Enjoy!!!

23.01.2022 http://www.charlespoliquin.com//Ten_Benefits_of_Coffee_for Good morning guys! a little information while enjoying your best brew.. Health benefits on top of getting through 5am starts! Fantastic.

22.01.2022 Happy new year to everyone at Trewhealth personal training. Wishing you a safe and healthy start to 2013!

19.01.2022 What is your favourite smoothie recipe?

19.01.2022 TREW-RECIPES Salmon with Tomato and Lime Salsa This is everything I love in a good recipe. Fast, fresh, healthy and utterly delicious:... 1 long red chilli, seeds removed, finely chopped 1 tablespoon lime juice, plus lime wedges to serve 2 teaspoons fish sauce 2 teaspoons sesame oil 2 cups coriander leaves 1 cup mint leaves 1 punnet grape tomatoes, halved 2 eschalots, thinly sliced 4 x 180g salmon fillets 1 tablespoon olive oil Steamed SunRice Jasmine Fragrant Rice (optional), to serve Preheat the oven to 190C. Step 2 Place the chilli, lime juice, fish sauce and sesame oil in a bowl and stir. Step 3 Tear the herbs in a separate bowl and add the tomatoes and eschalots. Step 4 Season the salmon fillets with salt and black pepper, then set aside. Step 5 Heat the olive oil in a non-stick ovenproof frypan over medium-high heat. Add the salmon and cook for 2 minutes on each side. Transfer the salmon to the oven and cook for a further 5 minutes or until the salmon is cooked to your liking. Step 6 Just before serving, toss the dressing with the tomato mixture. Step 7 Place the salmon on a plate and top with the salsa. Serve with lime wedges and steamed jasmine rice, if desired. Enjoy!

18.01.2022 TREW-RECIPES: FISH TACOS These Taco's are healthy, zesty and absolutely delicious. They are also super easy and quick to prepare.... Serves 4 a small red cabbage, finely shredded A handful of red or yellow cherry tomatoes, roughly chopped A handful of radishes, sliced A bunch of fresh coriander, leaves picked, roughly chopped Grated zest of 1 lime and juice of Olive oil 4 x 150g (5oz)fillets of nice white fish, skinned 1tbsp flour 1tbsp sweet smoked paprika 8 small flour or corn tortillas Hot Sauce Put the cabbage, tomatoes, radishes and coriander in a big bowl with a small pinch of salt and pepper, a good squeeze of lime juice and a drizzle of olive oil. Mix together with your fingers. Cut the fish into finger-sized pieces. In a bowl, mix the flour, paprika, zest and a small pinch of salt and pepper. Dust the fish in the flour mixture, shaking off any excess. Heat a drizzle of olive oil in a pan over a medium heat. Fry the fish for a couple of minutes on each side until golden. Meanwhile, heat the tortillas on a hot griddle until charred. For a curved taco shape, wrap them around a wide rolling pin after you take them off the griddle and hold there until cooled. Pile each taco with cabbage salad, then fish and more salad. Top with some hot sauce and eat with a smile.

18.01.2022 CONTROL YOUR TEMPO By Kean Lawler Tempo Training - What if I told you that slowing down can help you speed up?... TEMPO - What is it? Tempo training (time under tension), is when you slow down the time it takes you to complete a repetition, going slow on the eccentric/lowering phase but still coming up strong on the concentric phase. Example of doing a chest press with tempo training: Tempo: 4-0-1-0 4 seconds to lower the weight, 0 seconds pause at the bottom, 1 second to push the weight back up, 0 seconds pause at the top, repeat. 3 MAIN BENEFITS OF TEMPO TRAINING (there are a lot more) 1. You will get stronger as you are working harder for longer, stressing more muscle fibres. 2. A stronger core. Your core will work much harder as you are forced to lock it on to help control the weight down slowly. (Even if you are doing something simple like a Bicep Curl) 3. Less chance of injury. As the tempo is slower you are forced to have more control over your movement and momentum won't take over as much.

17.01.2022 What is your Friday medicine ?

16.01.2022 If your currently doing FEB FAST, great work so far. Remember to only focus on each days behaviours and the rest of the month will fly by! Good luck.

16.01.2022 Happy easter everyone at the trewhealth family. Remember the difference between wanting those extra yummy hot cross buns and needing them is..DISCIPLINE! And maybe the difference in reaching a goal at Xmas?? Just a thought. :)

16.01.2022 Goal setting 2013: frame your goals around changing your behaviours, not just outcomes. Behaviour goals are based on something you can directly control and do yourself. Outcome goals are based on the end product of a series of behaviours.... So outcomes can some times be beyond your control, where as behaviours you can control and change. Think about this when setting your 2013 targets! Good luck.

12.01.2022 Even if your running short of time in the morning a quick smoothie full of fresh berries, good fats and protein takes less than 10min to complete. You could add some protein powder or spinach on training days for extra energy.

11.01.2022 Any individual preparation queries on this weekend or any event your training for send them through.

11.01.2022 Seeing the shrine during a Sunday training session makes you push a little harder!! 2 weeks to go until Xmas guys.. Make sure your putting in the hard yards not the excuses! See you at your sessions this week.

10.01.2022 Trewhealth is based at leading facilities such as Melbourne sports and aquatic centre (MSAC) and the eureka tower. With university qualified trainers breaming with years of experience, your search for a great trainer to help you with your 2013 health and fitness resolutions has ended. Gives us a call to get you started!

10.01.2022 Less than three weeks to get stomping all the way around the G! GET / trewhealth have been preparing registered stompers with access to 2 group sessions a week!

10.01.2022 http://trewhealth.com.au/park-master

10.01.2022 5 reasons you didn't know weight training was good for you by Martin Harris 1. Help you lose fat... Doing circuit style weight training will help you burn calories and raise your metabolism but will also preserve all important muscle mass. 2. Improve body composition More muscle mass means a higher base metabolic rate. This means the more muscle you gain the more calories you will be burning all the time. Win win! 3. Strengthen bones Your muscles aren't the only things that respond to weight training. Your bones will also react by becoming denser and stronger. 4. Improve heart function It's much healthier than blood-pressure medication and more effective too! 5. Regulate blood sugar levels. Building muscle improves your insulin sensitivity and will lower your risk of developing diabetes. So follow a properly programmed weight-lifting program focusing on moderate to heavy compound exercises and reap the benefits!

09.01.2022 It's cup day! Great day to start Those goals for summer! ACTION THEM.

08.01.2022 At Trewhealth we believe that every person has a common aspiration to improve his or her health, well-being and productivity. Our goal is to work with our clients to create the knowledge and behaviours that have you looking, feeling and performing at your best. With this goal in mind we are excited to announce the re-launch of the Trewhealth Facebook page. Each week one of the talented Trewhealth training team will post new articles and information including:... Healthy recipes Dietary information Cutting edge workouts Training tips and advice Goal-setting and motivational information Upcoming events and promotions This wealth of information will be absolutely free and available at your fingertips. We appreciate your support by inviting your friends, colleagues and family to like our page also and we hope the habits you learn from us at Trewhealth will enable you to train, eat and live SMARTER. Regards, The Trewhealth Family.

07.01.2022 Thanks to all the guys who joined in the Wednesday evening and Friday GET stomped sessions I hope it made today an enjoyable challenge.

06.01.2022 H.I.I.T Training By Adam Martin HIIT training is all the hype at the moment and is among the top fitness trends for 2015. However, have you ever wondered why it is so effective at helping you reach your goals, be that weight loss or cardiovascular fitness ? HIIT or "High Intensity Interval Training" is a training technique that has you push yourself in an all out effort followed by a short and sometime active recovery which is then repeated for multiple intervals. This style ...of training puts a large stress on your cardiovascular system and increases your bodies need for oxygen during the effort phase creating an oxygen shortage. This shortage must then be replenished during the recovery phase, however due to the short nature of the recovery the system doesn't have time to recover fully before going into the next interval. This afterburn effect is known as Excess Post-Exercise Oxygen Consumption or "EPOC" and is the reason to why this style of training is so much more effective at burning calories and in turn fat than your steady state or regular aerobic exercise. Other benefits from this training can be that it is quick and easy to do, requires little to no equipment and is great at elevating your metabolism for hours after you have finished your workout which means you will keep burning fat long after your session has finished. If you have ever wanted to try HIIT and didn't know where to start, why don't you give XP30 a go which is a 30min HIIT session run by our very own Exercise Physiologist Adam on Monday and Thursday's at 6.30pm and find out just how effective it can be at helping you reach your goals. For more information contact Adam on M: 0417 371 657 or [email protected] See more

06.01.2022 EATING & TRAINING FOR MUSCLE GROWTH If your new to training for muscle growth you ned to get the basics right. Watch this short video with Jono and Isaac to pick up the right eating and training methods for muscle hypertrophy.

05.01.2022 What a gorgeous day for achievements at the city2sea 14km fun run. I hope everyone from trewhealth had a great morning and are proud of their efforts?

05.01.2022 Cluster Sets for strength and muscle growth By Isaac McCrimmon If you are an athlete looking to increase your strength and power or anyone who is looking to put on some muscle size cluster sets are something you should consider including in your training program. In short, cluster sets allow you to lift heavier weight for more reps.... What are they? Cluster sets consist of a number of mini sets broken up by short rest periods. Example: rather than completing 8 reps all at once, disperse the reps and complete 2+2+2+2 with 10 seconds rest in between. 4 x (2+2+2+2) 10 sec. miniset The induction of the rest periods between a series of reps allows for partial replenishment of energy stores meaning a heavier weight can be lifted over a number of reps causing muscle over load and performance gains. For best results Cluster Sets should be used for your key compound movements: Front or back Squat, Bench press, Deadlifts and Chin-up variations. For more information or ideas on strength training for athletes email [email protected]

05.01.2022 TREW-RECIPES Post Workout Protein Balls By Isaac McCrimmon... Made with ingredients that are probably already in your kitchen at home, these protein balls couldnt be easier to whip up. Containing only 50g per ball, 3 servings are only 150 calories and offer 11g of protein and 24g of carbs, yet only 5g of sugar. Ingredients: 1 cup of rolled oats 1 servings of vanilla/chocolate protein powder 1 large banana Feel free to add in some extras such as mixing in some dried fruit and/or nuts (add extra banana to keep the consistency). Directions: 1. Combine the protein powder and rolled oats together in a food processor. 2. Turn on until the oats are slightly chopped but not completely smooth. 3. Add the banana and turn on until a coarse yet pliable dough forms. 4. Roll into 12 balls and place them in a container and store in the fridge. 5. Consume directly after your next workout! Enjoy!

04.01.2022 GOAL SETTING: A 5 STEP BLUEPRINT By Tory Trewhitt As one of my favourite artist, Lenny Kravitz sings, If you want it, you just have to believe Well BELIEF is one thing, but by far superior to this is ACTION. We are all educated human beings and at some stage you would have seen, read, tried, failed, or talked about the acronym, S.M.A.R.T goals (Specific: Measureable: Attainable: Realistic: Time). This is a great foundation as it encompasses what is involved when setting... and actually achieving your goals. However, many of us fail to reach our end goal and then dispel the acronym and return to our normal habits. So I have established my own personalised 5 Step Blueprint, B.A.S.I.C to make sure starting, formulating and achieving your goal/s are not only enjoyable but also realistic! BEGIN write down one goal with a 30-day time frame. We all know it takes 21 days to create a habit so I am giving you an extra 9 days! If your goal is to lose 10 kilos then 30 days isnt realistic but 4 kilos in 30-days certainly is so dont focus on the finish line, just start the process, this leads me to STEP 2. ACTION create an action plan to support your 30-day goal. I often say to clients you dont go to bed overweight and wake up buffed. So establish an action plan that takes into account how much time you can dedicate to training, healthy food options required, adequate sleep for recovery, certain training techniques necessary to create adaptations, the rest required etc. Make it as detailed as possible which leads me to STEP 3. SPECIFIC make sure that the goal you write down in STEP 1 is not only specific but it is also measurable and very detailed. Think about what you would look like if you lost 10 kilos? Describe your body shape in detail? How would you feel? What would you wear (colour, size, fitted)? This leads into STEP 4. IMAGINE An extension of STEP 3, visualise what you would look like when you achieve your goal. Do you have any pictures that you aspire to look like? This is where I would create a vision board of any photos, pictures, and / or inspirational quotes or anything that would keep you motivated. If you look at this at least twice daily it enters your subconscious, but to achieve this you need the key ingredient, STEP 5. COMMITMENT a favourite saying of mine is Constant Commitment = Completion. So focus on the activity and not the end result. The end result / goal is solely dependant on STEPS 1 4. STEP 5 is just the money back guarantee, without it you simply wont get there. So initially start by celebrating the discipline the results will come but you have to be trew to yourself. Clarity builds honesty, honesty builds results, and results build happiness.The mind is everything. What you think you become - Buddha

04.01.2022 Rules for Eating Out by Danny Kennedy Our latest article is brought to you by our very own Danny Kennedy. Danny is a qualified strength and conditioning coach. He is currently a Men's Physique Competitor with International Natural Bodybuilding Australia. Often I have clients come to me and say that they're afraid to eat out in case they mess up their diet and lose all of their hard earned work. Well, let me tell you - you CAN eat out and eat well without going off track on y...our goals... 1.Drink a glass of water before you eat. "Drinking 1-2 glasses of water will leave you feeling fuller, which will prevent over-eating." water 2.Pick your portions. "Look for an option on the menu that will have your plate looking something like this... Lean protein, one quarter/half the plate. Carbohydrates and fats, one quarter of the plate. Fibrous vegetables or salad, one quarter/half the plate." 3.Slow down! "It can take time for the brain to register when you are full, so chew slowly. You will find that it leaves you feeling fuller quicker, meaning you will be less likely to overeat." 4.Eat until you are satisfied, not until you can't stomach anymore food! "This is pretty self-explanatory. Eating out shouldn't be seen as a reason to go crazy on as many calories as possible. Enjoy your meal, and once you begin to feel full - stop there!" And there you have it! If you want to shed that pesky Winter weight and get your body on track for Summer - keep these tips in mind next time you head out for a meal. Danny Kennedy

03.01.2022 EATING & TRAINING FOR FAT LOSS Watch this short and easy to understand video to learn from two of our young guns the best way to train and eat for fat loss. These two will be emerging as leaders in the industry!... @mcrimmonstrengthandconditioning @djkfitness