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  • How to Build Your Meals

    How to Build Your Meals

    Building Your Meals!!
    The right portions of the right food groups.
    Meals are always better than snacks. If you only ate when you're hungry and when you did eat, consumed a well balanced meal, your diet would be 90% of the way there. A well balanced meal contains a portion of a high protein food the size of your palm, a portion of cooked carbohydrates that would fit in your cupped hand, a portion of fat the size of your thumb, and a portion of vegetables at least the size of your closed fist.
    Write an Example Day
    Now's lets write a nutritional daily plan using this meal builder. Select one ingredient from each list for each of your meals and snacks and write them out. Note: Feel ....

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  • Cupboard Clean Out

    Cupboard Clean Out We all know that this time of the year it can be easy to over consume calories and therefore gain a little extra weight. If you are like me, you will most likely have a lot more social events this time of the year. Where it can be easy to over eat and snack on things that have little to no nutritional value but are loaded with calories. Let's be honest its going to be impossible to not eat "junk" type food while you are out. So get smart about it and limit these foods to while you are out and don't eat them at home. When you get time this week, go through your cupboards and throw out some of the crappy food you have at home. If its not there you wont be tempted to eat ....

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  • Limit the crap food for results...

    Get the basics right and you will get huge results.. A lot of the time diets can be so complicated that it can be easy to forget the simple things that make a huge difference. Limit your intake of foods containing saturated fat, added salt, added sugars and alcohol. Basically limit the amount of biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips and savoury snacks. If you are someone who loves these foods, but is currently overweight. Chances are you have over eaten these types of foods. So what ever you are currently doing, just reduce that and be consistent and see what happens. ....

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  • Calories are King

    Nutrition Basics When it comes to weight loss, calories are king. So an easy bit simple way to reduce your calorie intake is to drink less calories. If you are thirsty, go for water it has 0 calories. Limit your intake of sugary drinks such as soft drinks, sports drinks, cordials, fruit drinks, energy drinks and vitamin waters. Oh and alcohol definitely counts here too. Be smart and don’t over consume.. These are ok 1-2 times a week not every day. If you are 5kg overweight, do this one tip and you will have lost that 5kg in 3-4 months. ....

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  • Reduce Your Salt Intake

    Nutrition Basics Limit your intake of food and drinks that contain salt. The best way to do this is simply read the nutritional label and choose the option with lower sodium levels. If you would like to know how to read a nutritional label, feel free to shoot us a message! Don’t add salt to your cooking or have it at the dinner table ....

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  • Nutrition Basics!!

    Nutrition Basics!! When it comes to Nutrition most of us say we know what to do we just don’t know how to do it.
    Instead of trying to cut foods out all the time, another approach is to just try and eat as many unprocessed whole foods as possible. Eat a wide variety of Nutritious foods from these 5 food groups every day!! - Plenty of vegetables, including different types and colours. - A variety of legumes and beans - Grain foods, mostly whole grain and high fibre varieties eg. Breads, cereals, rice, pasta, noodles, oats, quinoa and couscous. - Lean meats and poultry, fish, eggs, tofu and nuts. - Milk, yoghurt and cheese And of of course! Drink plenty of water this should be ....

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  • Protein Pasta Bake

    Protein Pasta Bake

    PROTEIN PASTA BAKE 🤤 😍 . . Anyone who knows me knows that I am a man that enjoys my pasta 🍝 . So you can bet I was keen to try this Pasta bake recipe out for myself! 😍 . All it takes is 4 ingredients: chicken, cheese, pasta and sauce . INGREDIENTS 2 chicken breasts Bag of low fat cheese “Mums Sause” Bolognese sauce Low carb pasta (can even use zucchini noodles if you after something more low carb) . Pre cook the pasta and chicken and combine into a tray with sauce and top with cheese. Bake for 5-10 minutes and enjoy! 🍝 . MACROS 400 cal 30g protein 40g carbs 8g fats ....

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  • Plates Under Heels When Squatting

    PLATES UNDER HEELS WHEN SQUATTING? 😯 . . If you are coming up on your toes during your squat, first look at your form. Is the first movement of your squat setting your lower back and slightly moving your hips back? Or do you squat straight down? 🤔 . If you squat straight down and you have tight ankles, you will have more of a tendency to come up on your toes during the squat. Work on setting (bracing hard to maintain your natural arch) your lower back and starting the movement by moving your hips back slightly before you lower. You’ll also want to work on keeping your elbows pulled down (facing the ground) and your chest up. These important squat technique tips will ....

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  • The Power Of Protein

    THE POWER OF PROTEIN 💪🏻 🍗 🥩 🍖 High Protein, Low Carbohydrate diets are the newest diet fad, where people are dropping their carbohydrates to extremely low levels and nearly doubling their protein intakes in hopes of losing weight. People are drinking copious amounts of protein shakes or bars and staying away from pasta, rice and potatoes, foods that offer plenty of complex carbohydrates to supply us with the energy we need for the day. ⚡️ Now will this diet help you lose weight? Sure, but once you jump off it and increase your carbohydrates again, that weight will come creeping back as your body tries to store as much glycogen as possible. There are much better ways ....

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  • Carbohydrates: Friend or Foe?

    CARBOHYDRATES: Friend or Foe? 🤔 All too often you hear people talking about their diet and you get the same answers. “I wanna go low carb to lose weight” “Carbs are bad for you” “I’m not eating any carbs because they make me fat” Low carb diets like Keto have proven to be pointless as when the body is restricted of carbohydrates for a while and you have a carb loaded meal like some pasta or rice, your body flocks to it like it’s a banging deal in your local Aldi, immediately storing those carbs for later 😂 All the energy we need for life comes from the foods we eat and the fluids we drink. These nutrients are broadly broken into ....

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