PATTY FIT Personal Training

PATTY FIT Personal Training Our Vision is to empower clients and help them live and thrive in the world by adopting a healthier lifestyle and to live their lives to their full potential.

PattyFIT is your welcoming neighbourhood boutique fitness studio.

“PattyFIT is about creating fresh innovative approaches to health & fitness for clients through empowerment, wellness, wholeness, community and connection" Our approach is to build an environment that allows every person to break down common walls and barriers facing them in everyday life. Life stresses and emotions can take an int

ense toll on us which is why in training people tend to give up quite easily and not get to where they want to be. My goal is to tear down those walls that prevent you from achieving your goals. Training the mind is just as important as training the body; having a strong mind will allow you to tackle the problems you encounter in day to day life to therefore help you reach your goals.

[ 5 Benefits Of Cold Plunging ]-Here, a quick glance at the pros of plunging:Cold plunging can boost your moodCold plung...
07/05/2024

[ 5 Benefits Of Cold Plunging ]
-

Here, a quick glance at the pros of plunging:

Cold plunging can boost your mood
Cold plunging may strengthen your immune system
Cold plunging can reduce inflammation and aid in muscle recovery.
Cold plunging can boost your metabolism.
Cold plunging can improve the quality of your sleep.

Cryotherapy strips heat from the body’s tissue and core temperatures to alter blood flow, slow the nervous system, and reduce inflammation. In other words, it chills you out—literally.

Methods and uses of cryotherapy have changed over the years. For example, Napoleon’s surgeon recommended ice and snow to make amputations and other operations painless for soldiers.

Ice packs were found to soothe injuries and cold baths were to help lower fevers. Cryotherapy chambers expose individuals to cold air via liquid nitrogen or refrigeration to aid post-workout muscle recovery.

While ice baths may not be as appealing as a warm soak, cold therapy experts say that as long as you don’t have a cardiovascular condition or weakened immune system, the benefits of a cold plunge are worth the quick—though frigid—dip.

[ How to account for hormonal changes while fasting ]-1.Start slowlyBegin with shorter fasting periods, like a 12:12 sch...
21/03/2024

[ How to account for hormonal changes while fasting ]
-

1.Start slowly
Begin with shorter fasting periods, like a 12:12 schedule and gradually increase fasting duration as your body adjusts. You may eventually work up to closer to a 16:8 schedule (an eight-hour eating window and a 16-hour fasting window), but there’s no rule saying you have to.
-

2.Track your cycle
Pay attention to your cycle, and monitor how fasting affects your mood, energy levels, and hunger throughout each phase.
-

3.Stay flexible
Be prepared for flexibility with your fasting schedule during certain phases, particularly during the luteal phase and during menstruation. If you’re sensitive to hormonal fluctuations and experience a lot of hunger, cravings, mood, or energy variability, then consider a more relaxed approach or shorter fasting windows during this time.
-

4.Listen to your body & watch out for red flags
Pay attention to hunger cues, energy, and any discomfort. If fasting feels overly challenging or unsustainable, adjust your approach or seek guidance from a health care professional.
-

5.Prioritise nutrient-dense foods
Don’t ignore the importance of what you’re eating when you’re not fasting. Focus on whole, nutrient-rich foods to support overall health and ensure adequate nutrient intake.
-

6.Stay hydrated
Drink plenty of water during fasting periods to stay hydrated and support digestion, energy levels, and overall well-being.
-

7.Monitor progress and make adjustments
Keep track of your progress, including changes in energy levels, weight, and menstrual cycle regularity. Use this information to make adjustments to your fasting routine as needed.
-

8.Practice self-compassion
If fasting becomes overly stressful or negatively impacts your well-being, it’s OK to take a step back or explore other options. Fasting is not the only way to reach your health goals.
-

9.Honour your individual needs
It’s a good idea to experiment with different fasting schedules to find what works best for your body and lifestyle. Because here’s the thing: Not everybody’s menstrual cycle is the same.
-

[ Sleeping & Your Metabolic Health ]Sleeping well is the cornerstone of good health. You think better and your mood and ...
22/02/2024

[ Sleeping & Your Metabolic Health ]

Sleeping well is the cornerstone of good health. You think better and your mood and energy are elevated after a good night’s rest. But things go haywire pretty quickly when you’re not getting enough sleep—including your metabolic health. 

1.It increases your blood sugar
Insulin is the hormone that helps move blood sugar (glucose) out of the bloodstream and into cells for energy or to the liver to be stored for later. When cells don’t respond—or become resistant to insulin, glucose levels remain elevated in the blood longer than they should be. 

2. It ramps up your appetite
Not sleeping well directly messes with your hunger hormones leptin and ghrelin. Specifically, inadequate sleep decreases leptin the hormone that signals to the brain that you’re full. At the same time, ghrelin levels (the hormone that stimulates hunger) increase. 

3. It can stress your body out 
Coritsol  s a hormone that’s released when you’re under stress. Under short bursts of stress, the hormone helps you feel alert and energized—but, like sleep, it follows a a circadian rhythm. Chronic high levels may contribute to inflammation, diabetes, high blood pressure, and osteoporosis. 

4. It can change your body composition 
As these hormones tell the body to hold on to fat, soft tissues (like muscles) become a more appealing energy source. So fat mass increases, and lean muscle mass decreases, which slows your metabolism. 

5. It lowers your energy to exercise
Exercise benefits in so many ways. It helps with blood sugar control and insulin sensitivity, increases your daily energy expenditure, builds lean muscle mass, improves blood pressure, and the list goes on. 

If you have trouble losing weight, snacking too much, craving sugary foods, or stressing all the time, you should definitely take stock of how much you’re sleeping and the quality of that sleep. Sleeping better will not only help improve your metabolic health, but improving your metabolic health will also help you sleep better.

High-Protein Diet Without Becoming Your Whole PersonalitySeeing seemingly large numbers like 100, 130, 160, or 200 grams...
07/02/2024

High-Protein Diet Without Becoming Your Whole Personality

Seeing seemingly large numbers like 100, 130, 160, or 200 grams appear in our heads can feel intimidating and time consuming. But you don’t have to give up your knitting (or other favourite hobby) or eat chicken breasts at all your meals to hit your goals. 
-

1.Increase portion sizes of protein-rich foods you’re already eating 

The first thing you should do is identify the protein rich foods you’re already eating (think meat, poultry, seafood, dairy, legumes, eggs, etc.). This could look like going from 1-2 ounces of chicken at dinner to 3-4. 
-

2.Find a higher-protein alternative for foods 

A lot of foods you eat likely have a higher protein substitute (that still provides a similar taste). While these changes may seem small, they can significantly increase your total protein intake by the end of the day.
-

3.Incorporate a protein powder 

While you don’t have to chug protein shakes, incorporating a high-quality protein powder into your routine is a simple way to quickly ramp up your intake. 
-

Getting enough protein in your day-to-day may feel impossible (especially for women who previously haven’t been meeting their protein needs). But a few small tweaks to your serving sizes, food choices, and supplements. 
-

[ 5 Goals That Will Improve Your Metabolism In 2024 ]-While setting health goals doesn’t have to coincide with a new yea...
11/01/2024

[ 5 Goals That Will Improve Your Metabolism In 2024 ]
-

While setting health goals doesn’t have to coincide with a new year, a calendar refresh always seems to inspire feelings of change. Time and time again, lose weight tops people’s lists in bold, highlighted, and underlined letters. 
-

We can definitely point fingers at toxic diet culture for the prevalence of this resolution. But many people also want to lose weight in the name of health. But weight loss isn’t a health outcome in itself—because thinness doesn’t equal healthy. So it’s time to rethink what you want to address by losing weight. 
-

1.Eat 30 different plants a week
Eating more plants can improve your metabolic health in multiple ways. These foods, especially Non starchy veggies, provide an array of vitamins, minerals, and phytonutrients and are a good source of fibre. 
-

2.Aim for (a minimum of) 100 grams of protein daily
Eating enough protein is absolutely crucial for satiety and for body recomposition (think fat loss and muscle gain or preservation). And most people—especially women—have been woefully under-consuming protein. 
-

3.Strength train at least 2 days a week
Strength (or resistance) training means that you’re working your muscles against a force. That force could be your own body weight, dumbbells, weight machines, a heavy load of laundry, or even young children. 
-

4.Walk your way to at least 8,000 steps daily
Research shows a significant benefit to overall health for people who get 8000 steps But if you’re really looking for metabolic benefits like lowering waist circumference and body fat percentage, then you may want to bump up your goal to 10,000-12,000 steps daily. 
-

5.Sleep soundly for 7-9 hours a night
Not getting enough quality sleep messes with your metabolic health. Not everyone needs the same amount of sleep but in general, falling short of seven to nine hours (even if it’s just for a week or two) impacts blood sugar levels, , increases your appetite, and leads you to make less healthy food selections. Not to mention, working out does not sound appealing if you’re sleep-deprived.

[ 5 Anti-Inflammatory Foods To Eat For A Healthier Brain ] -Aging may be inevitable, but its negative side effects don’t...
20/12/2023

[ 5 Anti-Inflammatory Foods To Eat For A Healthier Brain ] 
-

Aging may be inevitable, but its negative side effects don’t have to be. Eating the right foods can significantly decrease your risk of developing neurological problems, improve your mental health, and help you stay sharp and focused as you get older. 
-

1.Berries & colourful veggies 
Fibre rich foods like fruits and vegetables, especially of different colours (which provide a diverse set of vitamins, polyphenols, and flavonoids), can be a great way to keep your brain sharp as you grow older.

2. Olive oil
Olive oil is also a source of at least 30 phenolic compounds, such as oleuropein, oleocanthal, hydroxytyrosol, and tyrosol—all of which act as strong antioxidants and brain protectors.
-

3.Greens
Loaded with vitamins, minerals, and fibre, leafy greens like Swiss chard, dandelion greens, romaine lettuce, arugula, and spinach are especially high in folate which is associated with healthy brain development and a reduced risk of depression.
-

4.Omega-3s
Did you know that the brain is made primarily of fat, and it relies on an abundance of healthy fats in the diet to maintain its integrity and function? Salmon, anchovies, and sardines are prime sources of omega-3 fatty acids called EPA and DHA.
-

5.Spices 
No brain food kitchen is complete without an abundance of herbs and spices! Not only do these add incredible flavour to foods, but they are full of bioactive compounds with cognition-boosting benefits.

[ How Good Sleep Can Promote A Healthy Weight ]-Discussions around finding your body's healthy weight will typically foc...
10/11/2023

[ How Good Sleep Can Promote A Healthy Weight ]
-

Discussions around finding your body's healthy weight will typically focus on relationships with food and exercise. While what and how much a person eats, as well as their workout routine, does contribute to meeting this type of goal, there's another key factor being overlooked here: how consistent, good sleep can promote a healthy weight, too.
-

Getting enough quality sleep will have the opposite effect; you'll have more energy and a healthy appetite, with clearer hunger cues that will allow you to eat more intuitively. Clocking in quality shut-eye will also play a role in the types of foods you crave throughout the day, as a lack of sleep translates to a lack of energy.
-

1.Be mindful of your beverage consumption
Those who enjoy a nightcap they should limit their alcohol consumption to two drinks and finish their last glass three hours before bed. This will ensure you're able to fall asleep easily and stay asleep throughout the night.
-

2.Prioritise stress management
Among the most common sleep disrupters, like loud noises and late-night snacks loaded with sugar, stress lands at the top of the list. To reduce tossing and turning, address any stress you might be experiencing during the day, as opposed to trying to manage it all at night.
-

3.Power down
In order to get yourself ready for bed, you have to press pause on activities that will likely keep you awake. This includes putting away engaging work 90 minutes before bed to avoid stress responses from the body.
-

5.Go to sleep and wake up at the same time every day
Creating and sticking to a schedule is critical when regulating your circadian rhythm, which, in turn, will regulate your appetite. Once you've figured out how many hours of sleep your body needs every night to function properly each day, and therefore your ideal bed and wake times, stick to them.
-

[ No. 1 Myth About Building Lean Muscle ]-As strength training finally gets its flowers, more and more people start to r...
17/10/2023

[ No. 1 Myth About Building Lean Muscle ]
-

As strength training finally gets its flowers, more and more people start to realise that the exercise plan won’t automatically make you “bulk up.” Nor does it mean you must pound protein shakes and commit to bland, grilled chicken to fit a certain mould.
-

It may be harder to build muscle in your 50s but it’s not impossible. Let’s paint the picture, shall we? With age, our bodies become less efficient at digesting and absorbing protein, as a result we lose muscle mass and strength. And menopause makes things even more complicated: During both peri-menopause and menopause, estrogen levels start to plummet, which leads to a decrease in muscle function.
-

When you are adding in resistance training, some kind of high-intensity training, and making sure that your nutrition is really dialled in, you can achieve a great body composition regardless of your phase in life, regardless if you have hormones on board or not.
-

The biggest myth about building muscle? That it’s impossible after you reach 50 or so. starting early may be easier, but it’s never too late to hop on the bandwagon.
-

[ Everything You Need To Know About REM Sleep ]-The first three stages are non-REM sleep, and the final stage is REM sle...
04/09/2023

[ Everything You Need To Know About REM Sleep ]
-

The first three stages are non-REM sleep, and the final stage is REM sleep, which first occurs roughly 90 to 120 minutes after you first fall asleep. The first REM period might be just 10 minutes long, but as the night goes on, REM sleep gets progressively longer. By the end of your sleep cycle, your REM stage might be as long as an hour.
-

1.Have consistent bedtimes and wake times. 
Research shows that regular sleepers tend to have increased time in REM sleep compared to irregular sleepers, whose sleep and wake times vary by two to four hours each day.  Circadian misalignment (when your internal circadian clock is out of sync with your wake and sleep schedules) has been linked with short REM sleep cycles during the second half of the night.
-

2.Limit alcohol (and maybe caffeine).
Caffeine has half-life of six hours but for some people, its effects can last even longer than that, she explains. That's why most people are best off avoiding caffeinated beverages after noon. Similarly, your last alcoholic drink should be three to five hours before bedtime.
-

3.Practice good sleep hygiene. 
Getting enough physical activity throughout the day, exposing yourself to sunlight in the morning, and keeping your naps short can all help improve sleep quality and, in turn, your REM sleep. People will be super busy during the day and then they expect they should be able to fall asleep immediately—it just doesn't work that way.
-

So, how much REM sleep do you need? As an adult, you'll want to spend about 20 to 25% of your total sleep in that stage. The good news: So long as you're getting enough high-quality sleep each night, you're likely getting enough REM sleep, which is essential for memory consolidation and emotional regulation.
-

[ How Almond Milk Compares To Other Alternative Milks ]-Almonds can't literally be milked—at least, not like a cow. But ...
21/08/2023

[ How Almond Milk Compares To Other Alternative Milks ]
-

Almonds can't literally be milked—at least, not like a cow. But they can be processed with a method that uses water to pull nutrients and flavour from the nuts. This yields the thin white liquid that makes an easy addition to smoothies, baked goods, and your morning coffee.
-

Depending on the almond milk you choose, you may also get less calcium in a cup of almond milk than in a serving of whole almonds. (Straining out almond pulp tends to remove calcium.)
-

1.It may be good for high blood pressure.
Those with high blood pressure can benefit from including more plant foods, as well as increasing their intake of potassium, calcium, and magnesium while keeping sodium under 2,300 mg.
-

2.It can be good for diabetics.
Almond milk can be a great choice for people with diabetes, as it's low in calories and carbohydrates. Even the sweetened versions tend to have 8 grams of sugar or less per serving.
-

3.It may promote weight loss.
With its low calorie and carb counts, almond milk can be a good beverage for those looking to lose weight. 
-

4.It's ideal for people with certain food allergies.
If lactose intolerance or a soy allergy keeps you from drinking dairy or soy milk, almond milk provides an easy alternative. 
-

Almond milk can be a suitable option for those who have cow milk allergies or are looking to cut carbs, boost their calcium, or eat more plant-based foods. However, it's not a perfect switch for alternatives like dairy milk in terms of protein and all micronutrients.
-

[ Ways To Simplify Healthy Eating & Make It Stick ]-Even if we're on top of our workouts, taking our supplements, and ma...
09/08/2023

[ Ways To Simplify Healthy Eating & Make It Stick ]
-

Even if we're on top of our workouts, taking our supplements, and making time for our morning meditation, without proper nutrition, we've got a shaky foundation. Our human bodies are machines that require fuel to function—and food is that fuel. There's a reason getting enough protein, veggies, and water makes us feel unstoppable. Healthy eating puts us at the top of our game, but no doubt, it can be challenging.
-

We set intentions; we grocery shop for home-cooked meals; we resolve to give cruciferous veggies a second chance, but then life happens with its unexpected errands, long workdays, and social media feeds. Healthy eating is an everyday endeavour. But weighing out options every time we're hungry? Who has the time? Healthy eating is most sustainable as a habit. 
-

No one needs more eat-this-not-that advice. Food is powerful, and you can harness that power by connecting healthy eating to your passions. In other words: Find your why. Ask yourself, why does healthy eating matter? Maybe you want to feel better to show up for your family.
-

It's time to change the narrative. For so long, healthy eating has been associated with tireless effort and compromise It's feeling and looking your best, right within reach. Add a few mindset shifts, and healthy eating won't just be your next best choice but your lifestyle. And one that's here to stay!
-

[ Guide To Hunger Hormones & Energy Balance ]-1. Take a metabolism-supporting supplement.Some of these plant-based bio a...
26/07/2023

[ Guide To Hunger Hormones & Energy Balance ]
-

1. Take a metabolism-supporting supplement.
Some of these plant-based bio active's we can leverage to support a healthy metabolism include veld grape, green tea (particularly, its catechin EGCG), cayenne pepper (aka chili pepper), grains of paradise, and caffeine. These botanicals work through diverse pathways in the body to help regulate leptin and adiponectin levels, increase your resting energy expenditure, activate brown fat tissue the type of fat that burns calories.
-

2. Get enough sleep.
Inadequate sleep and poor sleep quality are the root of so many metabolic health concerns. Aiming for seven to nine hours of quality sleep is a foundation of a healthy metabolism and overall well-being. 
-

3. Increase your physical activity.
Certain types of physical activity are certainly more efficient at burning calories (i.e., expending energy). According to Skinner, the best exercise plan for a healthy metabolism is to exercise around 150 minutes per week with an elevated heart rate, mostly in zone 2 (i.e., approximately 60 to 70% of your maximum heart rate).
-

4. Eat nutrient-dense (and satiating) foods.

Eating more fresh fruits and vegetables supports fullness and satiety, healthy bowel movements, and a healthy gut microbiome thanks to their brightly coloured antioxidants and fibre content (not to mention all those healthful phytonutrients).
-

5. Support blood sugar & lipid levels with nutrition.
A simple and easy way to support healthy blood sugar and lipid status through nutrition is to make half your meal non-starchy vegetables and divide the remaining half between starches (e.g., sweet potatoes, wild rice, fruit) and protein (plant-based or animal-based), plus 1 to 2 tablespoons of a healthy fat (think olive oil, grass-fed butter, avocado, or nut butter). 
-

6. Listen to your body's appetite cues.
Mealtime looks different for everyone and can vary based on when you eat. When it comes to timing, each person will have to experiment to figure out what works best for them at each stage of their life. Slow down, quiet the noise, and be open to receiving.

Address

14 Abbott Street Alphington
Melbourne, VIC
3078

Opening Hours

Monday 6am - 8:30pm
Tuesday 6am - 8:30pm
Wednesday 6am - 8:30pm
Thursday 6am - 8:30pm
Friday 6am - 8:30pm
Saturday 6am - 1pm

Website

Alerts

Be the first to know and let us send you an email when PATTY FIT Personal Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to PATTY FIT Personal Training:

Shortcuts

Featured

Share

Category