4 Fitness Sake

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4 Fitness Sake

4 Fitness sake: Personal Training - Josie forrest
I am a qualified Personal Trainer with Cert III a

04/10/2019

R E C O V E R Y ⁣🤸🏼‍♂️
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What is your recovery method..? ⁣
Roller? Massage ball? Magnezuim?? ⁣
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I want to talk HEAT! ⁣♨️
I absolutely love my heat pack and I constantly use it.. heat is one of many beneficial methods of recovery. ⁣
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BUT.. Why heat? What does it specifically do?⁣
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The heat therapy has been around for centuries and it is a simple and very effective technique. ⁣
When we exercise we are placing stress on our muscles, causing small microscopic tears; Along with inflammation resulting in post workout muscle soreness, also known as DOMS. (delayed onset muscle soreness) ⁣
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By applying heat to your inflamed or sore muscles after exercise can help massively. Heat helps reduce the resting muscle tension and decreases muscular stiffness & knots within the area. ⁣
The deep heating effect increases blood flow which promotes faster recovery and reduces muscle soreness/stiffness and pain.⁣
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Either a hot soaking bath or a heat pack, taking care of muscle recovery is important! Your body will thank you! 💛

06/09/2019

BYRON BAY LIGHTHOUSE 🌊⁣
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Do things you enjoy.. ⚡️⁣
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We live in such a beautiful world and I’m so lucky to live so close to beautiful Byron bay! ⁣
The lighthouse walk is by far one of my FAVOURITE walks! ⁣
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The constant uphill leg burn is so worth the insane water view when you reach the TOP! ⁣

Fav time to do it.. WINTER, it is one of best whaling watch views! 🐋 ⁣
WIN WIN situation.. daily exercise, soaking up some Vitamin D + watching whales in action; what more could you want.. 😍⁣
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Exercising doesn’t have to be BORING!! 🤤⁣

30/08/2019

S U C C E S S .. ⁣⚡️
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Doesn’t come from what you occasionally do, it comes from what you do consistently.. ⁣
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Being consistent in life is an important life skill as it develops routine and builds momentum.. ⁣🌊
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Consistency has a different meaning for everyone but is the golden solution to obtain results! ⁣
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Be consistent and happy with yourself.⁣
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Consistency is key.⁣ 🔑
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23/08/2019

⚡️H P C ⁣- Human Performance Centre
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STUDY.. Every individual studies once in their life, from school (which I hated) to uni.. Everyone’s career pathway is different. ⁣
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From a very young age I was DETERMINED to follow one particular pathway which was the health and fitness industry; and laid out all the obstacles that went with it.⁣
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My studies of health and fitness was the best time of my life and best decision I ever made thanks to HPC Miami. ⁣
In 2017, eager and enthusiastic to start my career, I completed my Certificates III and IV in Fitness , Certificates 1 and 2 in Nutrition and Business. HPC introduced and prepared me for the fitness industry....BOOM 4 Fitness Sake was born.⁣ ✨
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Not only was it my ‘career path’ but it was an amazing experience to share with others who had the same passions and commitments as myself. From the exceptional staff, lecturers to their state of the art facilities and the professional environment, I can’t fault one thing.⁣
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Once a student always a student.. thanks for kickstarting my career HPC!! 🤙🏼 xx

12/08/2019

HAPPINESS.. ✨ ⁣
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Y O U are the only one responsible for your health and happiness.. It is an essential in life! ⁣
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Do what makes YOU happy.. ⁣
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Happiness is FREE and it is vital for our own physical and mental health.. ⁣
Laughter is the key to happiness and it is the best remedy for stress and pain relief.⁣
Be kind to yourself. ⁣💛
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07/08/2019

High bar vs low bar back squat.. what do you prefer? 🏋🏽‍♂️⁣
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Squats are the king of lower body exercises. Working the quadriceps muscle, glutes, hamstring and a great core stability exercise. ⁣
Most popular variation of a squat is the barbell back squat! It is crucial to break down and analyse squat form before adding extra weight to help prevent injury... ⁣
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The placement of the bar is a really important element to keep in mind and conquer as it affects the joint angles involved when squatting and also influences how much force is applied to the lower back, legs and hips. ⁣
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High bar: barbell resting evenly on trapezius across the top of the shoulders. ⁣
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A high bar isn’t for everyone, but is a well known technique used in the gym which makes sense as it’s a comfortable placement to hold the bar and it’s easier to squat. ⁣
Using the high bar technique loads up the knees a lot more compared to a low bar; and requires a vertical back (torso). ⁣
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Benefits to using a high bar are: ⁣
* Great for developing strength in quadriceps and glutes⁣
* Vertical torso which prevents the weight from falling forward. ⁣
* Great for individuals who have good ankle mobility. ⁣
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Low barbell: barbell testing on the rear deltoids right above the spine of the scapula. ⁣
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A low bar s a common technique used by power lifters and Olympic athletes as it is a more efficient technique to use for heavy weight. ⁣
The low bar requires more of a horizontal position in regards to the torso which will load the hamstrings compare to the quad muscles when squatting. ⁣
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Benefits for using a low bar technique includes: ⁣
* The low bar is a very stable position. ⁣
* Correct technique for HEAVY LIFTING. 🏋🏽‍♂️⁣
* More hamstring and glute dominant exercise. ⁣
So which technique suits you?.. try incorporating a high and low bar squad when training, it only will make you stronger & squat better!! 💪🏼💪🏼 ⁣

05/08/2019

Protein.. 🍗 is the most popular nutritional supplement used in the fitness industry!! But why and what is it?.. ⁣
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Well.. Protein can be taken as a supplement, e.g protein powder OR solid food form as our daily meals consists of a wide variety of protein products such as meats, eggs and dairy.. which is an essential for our body! ⁣
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The main function of protein is to help build muscle and repair tissue. BUT there are⁣
many more!! Such as: ⁣
✖️Production of enzymes and hormones ⁣
✖️Increase metabolism ⁣
✖️Important building block for bones, muscles, skin and blood. ⁣
✖️Helps weight weight management⁣
✖️Helps brain function ⁣
✖️Increases function of immune system ⁣
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+ MOREEEEE!! It is important to refuel our body the correct way with the good macronutrients our body constantly burn off daily e.g protein ESPECIALLY after a killer workout session as we can benefit from it in multiple ways.

Address

10 Ahern CCT Cumbalum
Ballina, NSW
2478

Telephone

0497792361

Website

http://www.4fitnesssake.com.au/services

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