Yarra Valley barbell and nutrition

26/01/2019

EAT YOUR PUDDING!!!
We all struggle to get back into our training after Christmas and it can seem impossible to regain our momentum after an extended break or a number of days of "overeating". Be realistic, and give yourself some slack. Months of strict dieting is not a waste just because Christmas/birthdays, etc is coming up. You will eat food you don't normally eat. You will eat more than you normally would, drink more alcohol than you normally do and even eat sweets and pudding and cakes and donuts and blah blah blah!
ITS OK.
Re-assess your current situation and align any future goals with a realistic approach and plan that you know you can stick to. That may be making ONE change for this week. SO what? Its a change you wouldn't have made if you quit and gave up, so every step IS a positive step.
Long term consistency will trump short term strictness for most people every time.
You are human, we make mistakes, we overeat on pudding!!!
As cliche as it sounds, tomorrow is another day. Another day to make a slight change that you know will benefit you in the long term. Another day to solidify small habits that will help you on your journey.
Have I used enough cheesy words and inspirational bu****it for you?
If you failed today, get up and fu***ng DO IT tomorrow!

21/11/2018

Fruit is NOT bad!!! The sugars in fruit are coupled with minerals, vitamins and fibre in the way nature intended. Don't be scared to include fruit into your daily intake and this time of year we have so much variety, so choose a different colour every day. Fruit is a great afternoon snack to curb cravings, but won't give you a crash like refined sugary snacks will. EAT IT!!!!

30/10/2018

Supplementation series: Creatine.

Should you supplement with creatine?
The short answer is probably. This answer may seem vague and frustrating, but without knowing each and every humans individual goals/needs and history, we will stick with probably.
So why? Every article about Creatine starts with a sentence stating how Creatine is the most studied supplement of all time and the results show amazing, positive long term results, but what does this even mean? The studies on Creatine are performed to prove its efficacy, its safety and its performance. To summarise many studies, Creatine has been shown to increase strength and performance by up to 20% in resistance trained subjects.
Creatine is an extremely safe supplement and has no negative effects on heart rate/blood pressure, kidney function, cortisol and insulin. Creatine has also been shown to improve cognition, depression symptoms, fatigue and dizziness.
How does Creatine work? Creatine supplement replenishes high energy phosphate group stores in the body as the energy stores are used during training, binding to phosphate molecules to form creatine phosphate. The body oxidises fuel (carbs, fats and protein) in order to produce ATP (adenosine tri-phosphate)ATP is responsible for many systems in the body. Using energy to perform exercise, Creatine replenishes lost phosphate molecules during the production of energy.
How should you take Creatine? There is no need to load Creatine supplement. A 5 gram scoop is often supplied when you purchase Creatine, and this 5 gram serving is sufficient for most trainers, although higher doses have show benefits in higher training volumes.
Which Creatine should you take? There are many forms of Creatine (monohydrate, nitrate, ethyl ester) however all these forms convert into Creatine monohydrate anyway, so plain old Creatine monohydrate is all you should need.
Creatine supplement should been taken with sufficient water amounts , (some trainers do suffer cramping if water amounts is inadequate), and provides most benefit after training, but can be taken anytime for most trainers.
So should up be taking Creatine....Probably!

An unbiased review of the scientific research on creatine. We analyzed over 700 studies to investigate creatine'ss benefits, ideal dosage, side effects, usage, and more.

30/10/2018

Now taking on clients on a full time basis.
Our training sessions run from 6.00am monday to saturday,
Nutrition consultations from 10.00am monday to thursday
Weekly/monthy check ins available

03/08/2018

If you are training at an unfamiliar or small hotel gym, there may be some modifications needed to still get in a good session. This hotel gym only had hydraulic machines, but adding an exercise band for extra resistance, some high rep, short rest periods and also creative movements gave me an awesome full body workout that only lasted 25 minutes! For more information check out our other posts or give us a call for a tailored training program that can be used anywhere

23/07/2018

CARDIO SUCKS FOR FAT LOSS.

Often people turn to massive amounts of cardio training as their first option to lose weight, the problem with that approach is your body adapts to cardio very quickly, becoming efficient at fat burning.
The problem with that is you want your body to be INefficient at burning fat, meaning your body has to burn more energy to produce a favourable result.
Some people can adapt in a manner of 3-4 weeks to dedicated cardiovascular training, meaning in order to continue burning fat, they must increase their intensity, time training, or decrease calories even more, or worse....All three variables, and this is unsustainable long term.
Incorporating resistance training into your training regime will give your body a reason to burn calories, partition your energy better and provide a more long term, sustainable approach.
For more information, please contact us for a free assessment and training session!

Why Does CARDIO SUCK for FAT LOSS? If your goal is to reduce body fat CARDIO is not your best approach. This week's QUAH is brought to you by HealthIQ. Healt...

20/07/2018

YOU NEED TO GET FAT,

in your diet.

Dietary fat is an essential macro-nutrient our body needs to function optimally. Healthy fats sourced from wholefoods such as eggs, avocados, olive oil, mct's and animal fats provide your body with vital nutrients and protective elements such as brain health, cardiovascular protection, disease risk and inflammation reduction and body composition improvements.
For more information check out this article and educate yourself on dietary fat.

https://www.precisionnutrition.com/all-about-healthy-fats

20/07/2018

Valley barbell and nutrition offers injury pre/rehab, corrective exercise and assessment, strength and conditioning coaching, nutrition plans/advice, phased programming and weight management training.

18/07/2018

Welcome to the Yarra Valleys newest boutique personal training studio.
Offering one on one, private training sessions and nutrition advice by our experienced and qualified trainers.
By appointment only.
Our small, well equipped studio will provide each and every client with tailored training and lifestyle programming and expert nutrition guidance.
Located in Seville, Vic
Please feel free to contact us for further information and take advantage of our introductory free assessment and training session to new clients.
Facebook message, text or phone
0407704786 for more infomation