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Element Fitness Health Club

Element Fitness offers 24/7 access, flexible memberships, group fitness classes, reformer pilates, s

18/08/2025

🍏 Healthy Swaps That Still Taste Amazing!
Think eating healthy means giving up flavour? Think again.
With a few smart swaps, you can fuel your body, hit your goals, and still enjoy your food.

➡️ Swipe through to see our top swaps that keep you satisfied and on track!

💬 Which one are you trying first? Drop it below ⬇️

15/08/2025

💡 CARBS ARE YOUR FRIEND
Forget the “carbs are bad” myth — if you want to get stronger and build muscle, carbs are essential. They fuel your workouts, support recovery, and help you grow lean muscle.

🔥 More energy in the gym
💪 Better recovery between sessions
🥗 Stronger gains over time

👉 Swipe through to see why you NEED carbs in your training plan.
📍 Element Fitness Health Club – Nunawading

13/08/2025

💪 STOP Guessing, START Tracking

Are you getting closer to your goals — or just going through the motions?
If you want results, you need to measure them. Here’s your 3-week progress check 👇

✅ Strength Gains — Are you lifting heavier or completing more reps than you could three weeks ago?
✅ Body Measurements — Notice changes in your waist, hips, arms, or other areas you’ve been focusing on?
✅ How Your Clothes Feel — Looser? Tighter in the right places? That’s progress you can feel.

If you’re not seeing changes in at least one of these, it might be time to tweak your training or nutrition.

📅 Book a PT session with one of our expert trainers — we’ll assess where you’re at and create a plan to move you forward faster.

11/08/2025

👋 Meet Our New PT – JULIE MARTIN!
We’re excited to welcome Julie Martin to the Element Fitness Health Club team!
Julie brings a wealth of experience, passion, and results-driven energy to every session 💪

💥 Qualifications & Experience
▫️ Cert III & IV in Fitness – Master Trainer
▫️ Certs in Boxing, Kickboxing, TRX, Kettlebells
▫️ Advanced Nutrition for Fat Loss
▫️ Specialist in Rehab, Older Adults & Functional Training

🔥 Julie Specialises In:
✨ Boxing & Technical Lifting
✨ Body Recomp & Muscle Gain
✨ Strength & Conditioning
✨ Nutrition & Rehab Training

Whether you're recovering from an injury, building serious strength, or just getting started — Julie’s got the knowledge, experience and empathy to help you hit your goals 🏆

🗣 What her clients say:
"I’m now more confident in my lifts and feel better than I have in a long time!" – Harry
"She is the perfect guide for your fitness journey!" – Wendy
"Huge improvement in my overall fitness – I’m hitting goals I never thought were possible." – Lauren

📲 Ready to train with Julie?
Text her on 0400 985 734 or email smash.it.training@gmail.com to get started!

10/08/2025

⏳ The Truth About the “Anabolic Window” — When Should You Eat After Training?

For years we’ve heard it…

“You have to eat protein within 30 minutes after training or you’ll lose your gains.”

❌ Not exactly.

Here’s what the science actually says:
✅ The “anabolic window” (your body’s prime time for muscle growth and repair) isn’t just 30 minutes long — it can last for several hours.
✅ What matters more is your total protein intake across the day, not just what you eat right after a workout.
✅ BUT — having a post-workout meal or shake with protein + carbs within 1–2 hours can speed up recovery and reduce soreness.

So don’t stress about the stopwatch ⏱
Just fuel your body consistently and intentionally.

💡 Pro tip: If you trained fasted or haven’t eaten in 3+ hours, try to eat sooner after your session.

🧠 Consistency > Perfection
🥩 Fuel your body. Build your results.

📩 DM us if you need help with your post-workout nutrition

08/08/2025

🧠 Macros vs Calories: What Actually Matters?

If you want to change your body — you need to understand this.
Calories are important... but your macronutrient breakdown is what really shapes your results.

🍽 Calories = overall energy
🍗 Protein = muscle repair & growth
🥑 Fats = hormones & satiety
🍞 Carbs = energy & performance

You could eat 2,000 calories of junk and still feel tired, weak, and struggle with progress.
But balance your macros correctly? Game changer.

✅ Want fat loss? Focus on a moderate calorie deficit and high protein.
✅ Want to build muscle? Slight surplus, plenty of protein + carbs.
✅ Want better energy and recovery? Get your carbs & fats right.

Calories tell you how much
Macros tell you what kind

🔗 Tap the link in below to read the full breakdown on our blog.
https://elementfitness.com.au/2025/08/07/macros-vs-calories-what-actually-matters/

Or comment below if you’re unsure what’s right for YOU 👇

06/08/2025

𝐇𝐎𝐖 𝐓𝐎 𝐓𝐄𝐋𝐋 𝐈𝐅 𝐘𝐎𝐔𝐑 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝐈𝐒 𝐀𝐂𝐓𝐔𝐀𝐋𝐋𝐘 𝐖𝐎𝐑𝐊𝐈𝐍𝐆

Not sure if your gym sessions are doing what they’re supposed to? You’re not alone. Many people put in the time and effort… but aren’t sure if it’s paying off.

Here are the real signs your training is on track — and how to tell if it’s time to tweak your routine.

Read the blog here 👉 https://elementfitness.com.au/2025/07/14/how-to-tell-if-your-workout-is-actually-working/

04/08/2025

𝗔𝗻𝗱 𝗧𝗵𝗮𝘁’𝘀 𝗮 𝗪𝗿𝗮𝗽 𝗼𝗻 𝗢𝘂𝗿 𝗟𝗮𝘁𝗲𝘀𝘁 𝟮𝟴-𝗗𝗮𝘆 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲! 🔥

To everyone who joined us — 𝗪𝗘𝗟𝗟 𝗗𝗢𝗡𝗘 👏
We saw incredible commitment, inspiring transformations, and new habits formed that will last long beyond the challenge 💪

Now for the moment you’ve been waiting for…

🥇 1st Place: Peter
– 5.2% body fat lost
– Down 2 visceral fat points
– Gained 8.7kg of lean muscle!
An absolutely jaw-dropping transformation. The hard work paid off 🔥

🥈 2nd Place: Ethan
– 6.1% body fat lost
– Gained 5.1kg lean muscle
Stronger, leaner, and more powerful than ever 💪

🥉 3rd Place: Andrew
– 2.4% body fat lost
– Gained 1.1kg of lean muscle
A brilliant result with balanced progress 🚀

🎉 Special shoutouts to:
👏 Bina – Lost 3.3% body fat
👏 Ping – Lost 2.0% body fat
👏 Steven – Gained 3.7% lean muscle
👏 Tamara – Lost 2.4% body fat
👏 Sania – Lost 1.8% body fat

We're so proud of every single one of you who stepped up and gave it your all 💙

𝗧𝗵𝗲 𝗷𝗼𝘂𝗿𝗻𝗲𝘆 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗲𝗻𝗱 𝗵𝗲𝗿𝗲…
If you need support continuing your progress or setting your next goal, we’re here for you!

👇 Drop us a message or comment below and let’s keep the momentum going!

31/07/2025

🔥 SMITH MACHINE SHRUGS with Lasantha – Build That Powerful Upper Back 💪

Looking to build thick, strong traps? Trainer Lasantha demonstrates one of the most effective moves for upper back growth — Smith Machine Shrugs.

𝗪𝗵𝘆 𝗨𝘀𝗲 𝘁𝗵𝗲 𝗦𝗺𝗶𝘁𝗵 𝗠𝗮𝗰𝗵𝗶𝗻𝗲?
✅ Keeps the bar path stable so you can go heavy safely
✅ Helps maintain proper posture and form
✅ Ideal for isolating the traps without unnecessary momentum

𝗣𝗿𝗼𝗽𝗲𝗿 𝗙𝗼𝗿𝗺 𝗧𝗶𝗽𝘀:

Stand tall with feet shoulder-width apart

Grip just outside your thighs

Pull your shoulders straight up toward your ears — no rolling

Hold the squeeze at the top, then lower under control

𝗟𝗮𝘀𝗮𝗻𝘁𝗵𝗮’𝘀 𝗧𝗶𝗽:
“Don’t ego lift. Feel the contraction at the top of every rep — it’s not about how much you lift, it’s how well you do it.”

💥 Add this into your pull or upper-body day for serious trap development.

📩 Want more tips or help perfecting your form? DM us to train with Lasantha and take your results up a level.

31/07/2025

𝗣𝘂𝗹𝗹-𝗨𝗽𝘀: 𝗧𝗵𝗲 𝗨𝗹𝘁𝗶𝗺𝗮𝘁𝗲 𝗧𝗲𝘀𝘁 𝗼𝗳 𝗨𝗽𝗽𝗲𝗿 𝗕𝗼𝗱𝘆 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 💪

Think pull-ups are just for advanced lifters? Think again.

Pull-ups are one of the most effective compound exercises to build strength in your:

🔥 Lats
💪 Biceps
💥 Shoulders
💯 Core

But they also teach control, patience, and discipline.

𝗡𝗲𝘄 𝘁𝗼 𝗽𝘂𝗹𝗹-𝘂𝗽𝘀? 𝗛𝗲𝗿𝗲’𝘀 𝗵𝗼𝘄 𝘁𝗼 𝘀𝘁𝗮𝗿𝘁:
✅ Use an assisted pull-up machine or resistance band
✅ Focus on slow, controlled eccentrics (lowering down)
✅ Strengthen your grip, rows, and lat pulldowns
✅ Aim for frequency over volume — 2–3x a week adds up!

𝗕𝗼𝗻𝘂𝘀 𝗧𝗶𝗽: Pull-ups are a skill — treat them like practice. One clean rep with control beats 5 half-reps with momentum.

📈 Want to master your first full pull-up? We’ll help you get there!

30/07/2025

💪 DUMBBELL SEATED CURL with Lasantha – Build Bigger Biceps the Smart Way 💥

Want arms that fill out your sleeves? It starts with perfect form and focused intent.

Trainer Lasantha breaks down the Dumbbell Seated Curl — a staple for bicep development and arm definition.

𝗪𝗵𝘆 𝗦𝗲𝗮𝘁𝗲𝗱 𝗖𝘂𝗿𝗹𝘀?
✅ Forces strict form — less swinging, more muscle activation
✅ Isolates the biceps by removing momentum
✅ Perfect for hypertrophy and building control

𝗛𝗼𝘄 𝘁𝗼 𝗗𝗼 𝗜𝘁 𝗥𝗶𝗴𝗵𝘁:

Sit tall with your back supported and core engaged

Curl the dumbbells slowly, keeping your elbows tucked

Squeeze at the top, lower under control

Don’t rush — feel every rep!

𝗧𝗶𝗽 𝗳𝗿𝗼𝗺 𝗟𝗮𝘀𝗮𝗻𝘁𝗵𝗮:
“Focus on the mind-muscle connection — the more intentional your reps, the better the gains.”

🔥 Try adding these into your next upper body session!

💬 Want a PT to guide you through proper technique? Drop a comment or DM us to book a session with Lasantha.

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+61388781900

Website

http://www.elementfitness.com.au/

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Our Story

The team at Element Fitness Health Club are committed to helping you with your health & fitness goals- whether it be to lose weight, gain muscle, improve strength or your overall well being.

At Element Fitness we believe workouts should be FUN, EXCITING, AND MOTIVATING. We are a full service health club and we want to deliver full service to our great members!

We offer a variety of awesome group fitness classes along with Reformer Pilates, functional training zone, weight training zone and an extensive array of cardio equipment.

Stop by during staffed hours or call to make an appointment with one of our friendly team members. We look forward to seeing you in the club soon!

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