Shay Bloxsidge Personal Training

01/11/2018

Only weeks until Christmas

Interested in losing weight this Christmas?
I have limited spots available to take on a few clients who are willing to work hard and get results in the next 6 weeks leading into Christmas.
If this sounds like you get in contact today to secure your spot.

30/10/2018

What's on the menu for you today?

Steak: I choose steak as my main protein source as it contains a greater vitamin profile over other meats like chicken or Turkey,
Its packed full of vitamin b12, iron, vitamin D and zinc.

Rice: rice is one of my favorites, it is such an easily digestible carbohydrate which causes no bloating or digestive stress, which in return allows me to perform at a higher level in the gym, which leads to greater results.

Spinach: packed full of potassium, vitamin k, vitamin A, magnesium and fibre.
Capsicum: extremely high in vitamin C, and vitamin B6,
Mushrooms: Taste AMAZING. 😋

24/10/2018

Everyone started somewhere.

Success isn't always about 'greatness' it's about consistency.
Consistent hard work gains success,
Greatness will come.

If your struggling with consistency get In touch and see how i can help you get back on track to reaching your 'GREATNESS'.

16/10/2018

Why do we need protein?

After water, protein is the main component of cells and is essential to life. Protein is used to build and maintain these parts of our body:
Muscles, Collagen, Skin, Hair, Nails, Hormones, Anti bodies and Enzymes.

Protein is a complex structure, made up of smaller building blocks called amino acids linked together. Some of these amino acids are ‘essential,’ meaning they are crucial for life and cannot be produced by the human body - therefore you need to obtain them from your diet.

As our body is not able to store amino acids in the way it can with carbohydrates and fats, we need to make sure we obtain it daily through what we eat, from:

Animal sources, such as meat, fish, eggs and dairy products - these contain the full range of essential amino acids
Nuts, grains, legumes and tofu – individually these don’t contain the full range of amino acids, so a combination of different types should be eaten.

02/08/2018

Salt is essential for sustaining the hydration levels of the body. It is extremely vital to maintain the electrolyte balance for the smooth functioning of the organs. These electrolytes primarily entail magnesium, potassium, calcium and sodium.

Healthy levels of insulin are required to maintain a fit body. Diets with low levels of salt can weaken the body’s sensitivity towards insulin. This reduces the body’s ability to metabolize glucose, providing poor levels of energy to the liver, muscles, and nervous system, possibly leading to type 2 diabetes.

These are just 2 of many reasons to not be afraid of salt, I have heard so many people say isn't salt bad for you? Wont salt make you fat?
If you are training hard and sweating lots make sure you add salt to some of your meals through out the day.

01/08/2018

White rice vs brown rice.... who wins?

There are pros and cons to both as usual... White rice has been stripped of the husk and germ which does decrease some of the nutrients including vitamins and minerals. However, this increases the ease of digestion which is a major part of actually absorbing the nutrients in the first place.

Brown rice being richer in vitamins and minerals is a major plus, also with a higher fibre content this makes for a lower glycemic index causing less of an insulin spike.

Find out what works for you. If brown rice makes you feel bloated try switching to white and see how it affects your body. After all, these are both a great source of carbohydrates.

03/07/2018

😎TRAINER TIP TUESDAY😎

Triceps Variations:

1. Tricep Push Down (See Shay on the left)
-Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
-Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
-After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step

2. Tricep Dip (See Alison in the middle)
-Keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
-As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
-Now slowly let your arms come back up to the starting position as you inhale.

3. Overhead Tricep Extension (See Tami on the right)
-Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
-Slowly lower the rope behind your head as you hold the upper arms stationary. -------Inhale as you perform this movement and pause when your triceps are fully stretched.
-Return to the starting position by flexing your triceps as you breathe out.

19/02/2018

6 week challenge//

If you have been looking for something to get you into shape this year...This is your answer. If you can commit yourself to just 6 weeks, I can commit myself to getting you the best results possible.

Get in contact with me today🌟

The wait is over .. our 6 Week Kick-Start Challenge is HERE! Starts Monday 5th March

Early bird-registrations are open https://goo.gl/67ukKz

How it works:
🔴 1 x Personal Training Session per week (x6 weeks)
🔴 FREE Saturday Outdoor Bootcamp 8.15am
🔴 2 x complementary measurement consults with your Team Coach
🔴 Meal Planning & Workout Programs (optional purchase)
🔴 2 x In-Body Body Composition Analysis Scan (optional purchase $30ea)

Early Registration Fee $20. Registrations close Thursday 1st March. Get in quick - spaces are limited. For more details or enquiries please contact Renee 0423678599 or PM.

24/01/2018

// 6 week package \\

This is the perfect opportunity to get your fitness goals under way and enjoy a great saving $$

Get in contact today to get started
0448596520

16/01/2018

Training Tip Tuesday 💪

The Squat: it's one of the best lower body exercises you can do.. But so many people struggle to do it correctly. Here is a few tips to get your form spot on 👌

Make sure your feet are in a comfortable position slightly wider than shoulder width, keeping your back straight, shoulders down and toes pointed slightly out.

Keeping your back straight, slowly lower yourself down and backward keeping the pressure through your heels until your legs become parallel to the floor. Keeping your Abs tight and spine straight, Push through your heels and squeeze your Glutes (b***y 🍑) as you rise.

15/01/2018

// Happy Monday world \\

2018 is well under way, I hope everyone is working hard towards those goals of becoming a better version of YOU.