#brisbanept

[the-future-is-fit]

Mount Cootha you were a maze of steep ups and long downs!! Will definitely be seeing you again soon. - Still testing out my nutrition along the way. - Practicing nutrition before a marathon is as important as practicing running and recovery strategies before race day. Everyone needs something a little different. And this is time to find out what you’ll need based on what you like, how your digestive system- Gastrointestinal tract responds to foods. - Before a race, as in the days leading up and especially the night before you’ll want to make sure there are some good healthy whole grain carbs in there. Good healthy low glycemic carbs. Race day is different. In any endurance sport the body will want fast acting carbs or high glycemic carbs. Usually regarded as unhealthy. But in this instance the body doesn't need to work in breaking down whole grains. It needs quick digesting and an easy load on the stomach as all the other systems are working to keep the muscles firing, heart and lungs racing along. - My goal is to keep energy up naturally but also preserve muscle. It’s hard to tell when it’s cardiovascular fitness slowing or energy levels. So as long as i’m still moving and being consistent it WILL happen! Today was probably overkill with the sugary snacks and drinks but i’m also very cautious about not under eating which could be detrimental to muscle mass loss being lean already. So over snacking as long as my tummy isn’t turning or I need to run the bathroom i’ll be fine. I can always reduce the carbs during the week to only what’s essential (what we all should be doing anyway) if I’m body fat is increasing too much. - Time to eat- Slow cooked lamb, braised with cracked wheat ‘salad’. - ⛰🏋🏻‍♀️🥊🤙🏼 - #fightingforfitness #thefutureisfit #brisbanept #personaltrainingbrisbane #albionpersonaltrainer #albionpt #marathon #trailrunning #ultramarathon #training @endurasportsnutrition @thebarcounter #pronutrichef (at Mount Coot-Tha) https://www.instagram.com/p/BwgfdWVnioL/?utm_source=ig_tumblr_share&igshid=42tgs0jgeuk1

[the-future-is-fit]

Try a lighter weight as an intro to these banded back squats. ✅ Try keeping the knees tracking (in line) with toes as you squat. Squat as low as you can. The tension you keep on the band will give you some added activation on mostly the ABductors but you’ll feel it all through your legs most likely. ✅ This is a great way to train your knees tracking over your toes. If you want start with banded body weight squats first. ✅ You’ll almost always see me with my clients squatting with some variation. Never underestimate the basics. Repeat as often as possible and mix it up regularly. ✅ For a realistic no bullshit approach to a gym program getting you good at the fundamentals of basic human movement come say hello in the gym. I don’t give a fuck about keeping up appearances or chasing happiness. I give a fuck about your results and my results. Want to move better? ✅ #ymcabowenhills #thefutureisfit #brisbanept #squats #personaltrainingbrisbane #TFIF #fit4life #gymlife #happierhealthierstronger #bowenhillspersonaltrainer #bowenhillspt #gym #life #movement #movementmedicine #resistancebands #spri #rogue #eleiko (at Bowen Hills) https://www.instagram.com/p/Bs9j1qNHiOC/?utm_source=ig_tumblr_share&igshid=3dans1pvd3qk

[the-future-is-fit]

Having a play with banded squats. Considerably harder at the top. I think I’ll alternate week to week (with & without) and see how it feels. . Finished the session with deadlifts, behind the neck press, BB back hypers and maximal effort DB snatch. 🏋🏻‍♀️ . Was feeling pretty drained during this session. . #ymcabowenhills #thefutureisfit #brisbanept #squats #personaltrainingbrisbane #TFIF #fit4life #gymlife #happierhealthierstronger #bowenhillspersonaltrainer #bowenhillspt 🧢 (at The Future is Fit) https://www.instagram.com/p/Bsm0rm3HCP7/?utm_source=ig_tumblr_share&igshid=bn0bjqepsnla

[the-future-is-fit]

Salad season is a perfect way to get everything in one bowl that you like. A few simple tips to follow: 💭pick something sweet like cherry tomatoes, blueberries or sweet potato. 💭look for something salty like bacon pieces, olives, smoked salmon or capers. 💭choose your protein. Chicken, hard boiled eggs, frittata (bit sized cubes), thinly sliced Beef, tin pink salmon. 💭Find lots of colours. 💭Add some seeds or nuts. 💭Get creative with legumes such kidney beans or chick peas. 💭Don’t be afraid to mix anything you want. Flavour combinations are infinite. Most work but some don’t. Have fun with it. 🍽🥣🍵🍴🥣🍵🍽🍴🥣 #ymcabowenhills #thefutureisfit #brisbanept #squats #personaltrainingbrisbane #TFIF #fit4life #gymlife #happierhealthierstronger #bowenhillspersonaltrainer #bowenhillspt (at YMCA Bowen Hills) https://www.instagram.com/p/BqElOqUHdDk/?utm_source=ig_tumblr_share&igshid=tjuidn7tz34r

[the-future-is-fit]

Dips for shoulder joint and tricep strength. Use full range and only do if your shoulders are healthy. Elbow 90% at the bottom and lock out squeezing the tricep at the top. Dips! Do them! 👓👓👓👓👓👓👓👓👓 #ymcabowenhills #thefutureisfit #brisbanept #squats #personaltrainingbrisbane #TFIF #fit4life #gymlife #happierhealthierstronger #bowenhillspersonaltrainer #bowenhillspt (at YMCA Bowen Hills) https://www.instagram.com/p/BpwDoXDnAGT/?utm_source=ig_tumblr_share&igshid=159l6ht9cjvtv

[the-future-is-fit]

Lower Body Stretching HAMSTRING GROUP We all know the importance of stretching & having some flexibility. > Improved range of motion > Better mobility > Reduced muscle soreness > Reduce the chance of an injury ______________________________ If you want to feel, look and have abilities like an athlete it’s essential to practice flexibility. 🏃🏽‍♀️ Sign up for my 6-week program THE MOBILE ATHLETE today! Message now and I’ll get you on your way fast for a fitter future. 🤾🏽‍♂️ Here I demonstrate just a few. All these moves feel a little different. Have a go and see which one you find the hardest and where you feel it the most. 🏆PRO tip: Point the toes away from you and slightly bend the knee to get a better hamstring stretch. And don't pick a favorite. Do multiple styles regularly. 🚴🏼‍♂️🤼‍♂️🏊🏻‍♂️🏄🏻‍♂️🏌🏾‍♂️🤺🤸🏻‍♂️⛹🏻‍♀️🏋🏼‍♂️ #ymcabowenhills #thefutureisfit #brisbanept #squats #personaltrainingbrisbane #TFIF #fit4life #gymlife #happierhealthierstronger #bowenhillspersonaltrainer #bowenhillspt (at YMCA Bowen Hills)

[the-future-is-fit]

I’ve been concerned with getting all my nutrients in with my veganuary month. You could say, “But you're eating so many nuts, seeds, legumes, fruits, vegetables and grains”. Vitamin B12 is an essential vitamin for the body. Like all Bvitamins it is important for protein metabolism, formation of red blood cells and central nervous system management. 🌱 So while B12 is contained in many plant based ingredients like mushrooms, Chlorella, Spirulina, Seaweed, nutritional yeast, the UK Vegan Society & Vegan Australia along with many Registered Dieticians and Doctors still recommend taking fortified foods and supplementing B12. 💊 Lucky for me I am already taking an organically grown multivitamin. The only thing is it’s vegetarian and I can’t seem to see where animal products are used. So I guess I haven’t been “strict” vegan this month :) Label is at the end if you’re interested. I won’t be giving up this multi as it’s the best. Funnily enough though B12 is stored in the liver for years and can take up to 5 yrs to become deficient. Source http://www.veganaustralia.org.au/b12 So if you’re vegan you would be wise to make sure you’re getting enough. Be well informed and be healthy and don’t forget to keep moving and get active!! If you’re concerned please consult your preferred practitioner, TCM Doctor, GP, Dietician, Certified Nutritionist or Naturopath, etc. #ymcabowenhills #thefutureisfit #brisbanept #personaltrainingbrisbane #fit4life #gymlife #happierhealthierstronger #bowenhillspersonaltrainer #bowenhillspt #love #instagood #happy #followme #B12 #vegan #veganuary (at Northwest Inner Brisbane, Brisbane)

[the-future-is-fit]

Loving the emphasis on vegetables, nuts, grains and legumes with my veganuary, January commitment. Definitely not going hungry. Having a lot more energy. Having a lot more focus and clarity. It’s amazing how hard it is to order a vegan meal without a sense of challenge or difficulty in the air. Not for me, but for the server. Give a thought every time you put something in your mouth. It’s amazing how we always believe what we’ve always been told with out exploring the truth. Ask yourself, Do you eat healthy? Do you know what eating healthy is? Why do you eat meat? Where does your meat come from? Who do you support when you hand over your money at the shop? How do your choices affect the environment? #ymcabowenhills #thefutureisfit #brisbanept #personaltrainingbrisbane #TFIF #fit4life #gymlife #happierhealthierstronger #bowenhillspersonaltrainer #bowenhillspt #veganism #thoughts #vegan #veganuary (at Northwest Inner Brisbane, Brisbane)