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  • FAST FIXES

    FAST FIXES In today’s busy world, making time to prepare some healthy meals for you and your loved ones can feel like mission impossible. You have a million things on your to-do list and chopping vegetables, grilled meats and preparing brown rice isn’t always going to happen. When this is the case at hand, what are you to do? How can you stick with your healthy diet plan without having to spend hours in the kitchen each day? 1. Enhance your Frozen Dinner The very first thing that you can do to help get through the evening meal with your diet intact is to use the frozen dinner that you might have relied upon in the past, but transform it so it’s a much ....

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  • Holidaying Healthy

    Holidaying Healthy Going on Holidays is a part of life and holidays are supposed to be enjoyed! But that doesn’t mean that you should go on a ‘Holiday from Health’. Unfortunately, most of us do, we go away on holiday and all the good habits that we have practised go straight out the window. This can cause a lack of motivation to return to exercise and of course a lapse in your physiological progress. This 60 Day Challenge is all about helping you set yourself up with long- term healthy habits. So today, your task is to create a simple action plan on how you can combat inactivity and poor eating habits while you are away on holidays. How many exercises can you ....

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  • Macronutrients

    If you have been with us for a while or have been on ‘diets’ in the past the chances are you have heard the term “Macronutrients” or “Macros”! đŸĨŠ 🍠 đŸĨ‘ The Macronutrients are the three “big” (literally, macro) nutrients that provide energy for the body. That energy is measured in either calories or kilojoules; different units that measure the same thing, just like inches and centimetres. Converting calories to Kilojoules Divide your Kilojoules by 4.184 to convert that amount into calories ⚖ī¸ or 4.2 will work just fine Over the next few days, I’ll be breaking down each Macronutrient with a little more detail. But below ....

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  • 10 Life Hacks to help you lose weight

    🔟 Life Hacks to help you lose weight đŸ”Ĩ 1ī¸âƒŖ Eat More Protein 🍖 2ī¸âƒŖ Lift Heavy Things 🏋ī¸‍♂ī¸ 3ī¸âƒŖ Do High Intensity Exercise 🚴‍♂ī¸ 4ī¸âƒŖ Drink More Water and Avoid Drinking Calories 💧 5ī¸âƒŖ Wear a Pedometer and hit 10,000 stepd per day ⛹ī¸‍♂ī¸ 6ī¸âƒŖ Stand up at your desk đŸ–Ĩ 7ī¸âƒŖ Walk while you take phone calls ☎ī¸ 8ī¸âƒŖ Take the stairs where possible đŸ“ļ 9ī¸âƒŖ Eat more vegetables đŸĨŦ 🔟 Get off the bus / train one stop earlier or park further away at the shops 🚂 ....

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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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