Far North Fitness

19/04/2018

With being in Pharmacy, comes a responsibility of keeping yourself updated with the latest products and information so whenever there is training on its best that you attend when your able to so last night myself and 6 other staff members across the 2 city Alive pharmacies went to the Ethical nutrients training held here in Cairns.

For all of us it was more of a refresher then learning anything new so I probably could of sat this one out and went to school instead and even though I may not of come out with any new information I still went.

We went over the importance of zinc, magnesium and iron in our diets so I’m going to share some information with you that I’ve learnt over the years in Pharmacy as well as in the fitness industry

1 in 3 Australian Men and 1 in 10 Australian women don’t consume enough zinc. Zinc is necessary for a healthy immune system and it is necessary for the formation of healthy skin, hair and nails.

34% of australian women don’t get enough magnesium which is crucial for energy production, reduces cramps and spasms in the body including period pain/cramps, it also helps balance blood sugar levels and it also amazing for that annoying muscle tightness you have after a gym workout.

23% of Australian women have inadequate iron intake. Iron is vital for red blood cells, it assist these cells to carry oxygen around the blood system to target organs and tissue.

I would suggest if you don’t know where your levels stand for iron especially, that you go and get a blood test. 2 years ago I was borderline anemic and without my boss suggesting to me to go get test the outcome would of been a lot different if I didn’t take the required supplements for what my body needed.

I hope this helps you a little bit and I enjoy being able to pass on my knowledge to people that may not understand the importance of vitamins, minerals and what the body requires to continue functioning properly.

11/04/2018

Pay back time 😂
Ian is a friend and a trainer from gym I go to and he absolutely kills me in any sessions I do with him so today I got my pay back.

For part of my assignment I have to take my “clients” through fitness testing which includes a step test, flexibility test, 5 rep max on bench press and leg press, as many squats in 60 seconds, as many pushups in 60 seconds and finally a plank for up to 2 minutes.

Thank you for helping me with my assignment, I had a lot of fun whooping you ass.
Alex I apologise in advance for tonight, I hope you don’t hate me too much 😂

22/03/2018

Some pretty exciting things are happening within my personal life as well as in my business.
First off I decided to stay in Cairns, it wasn’t an easy decision but it just didn’t feel right to move back to Melbourne and secondly I have re-enrolled in my certificate 4 of fitness which means I’ll be able to start taking on personal training clients in the coming weeks.
Stay tuned for some really exciting things happening in the far north ❤️

09/08/2017

05/07/2017

😤 Importance of breathing during exercise 😤

Proper breathing during weight lifting is vital and not only for your performance, but also for your health. You breath so it ensures that the blood circulating to your working muscles is oxygenated and that waste products are removed (Cellular wastes include lactic acid, acetic acid, carbon dioxide, ammonia, and urea)

😨Holding your breath during weight lifting can lead to dangerous increases in blood pressure, which can lead to injury. The act of holding your breath during weight lifting is referred to as the Valsalva Manoeuvre, it may not sound too serious but it can be. During the Valsalva Manoeuvre, intra-abdominal pressure drastically increases and can lead to hernias; Other injuries can be caused by compromised areas of the vascular system and loss of consciousness 😵While it may be tempting to hold your breath during exercise, the most effective way to breathe during resistance training is to inhale as you lower the weight and exhale as you lift the weight. This helps to control your blood pressure while lifting heavy weights and minimise muscular fatigue and cramps. 🤓

For example, during a push up, you should be inhaling right before you descend into the push up and you should breathe out as you transition to push yourself away from the ground. The same goes for pressing (bench press, overhead press, etc.) in thinking that you should be "blowing" the implement (dumbbell, kettlebell, barbell, etc.) away from your body. During pulling motions you should be exhaling as you pull the implement towards your body (bent over barbell rows or standing cable rows). When you're using your body as resistance (a pull up, TRX row, etc.), you should be exhaling as you pull your body towards the implement. During squatting, deadlifting, lunging, step ups, jumping, bounding, swings, etc. you should exhale as you come away from the floor, box, platform, etc. As far as throwing (medicine balls, Dyamax balls, etc.), you should exhale as you're releasing the implement.

Make sense? Give it a go and see how better your training becomes.
👉🏼 For more tips head in and see the Team at the new Barr Street Markets 🙌🏽

REFS:
American Thoracic Society - Anatomy and Function of the Normal Lung. (n.d.). Retrieved from http://www.thoracic.org/professionals/clinical-resources/copd-guidelines/for-patients/anatomy-and-function-of-the-normal-lung.php

What Happens When You Breathe? (2012, July 17). Retrieved from http://www.nhlbi.nih.gov/health/health-topics/topics/hlw/whathappens
Simultaneous Beat-by-Beat Investigation of the Effects of the Valsalva Maneuver on Left and Right Ventricular Filling and the Possible Mechanism. (2013, January

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0053917

29/05/2017

Today was the day I have been waiting 3 years for, my first class in my certificate 3 of fitness. There is only 5 students in my class and our teacher is amazing. After tonight I know 💯 that fitness is the Industry for me and I am making the right decision in putting my passion of health and fitness and making it my entire life.

24/05/2017

Welcome to my page where I will be sharing my journey into the fitness industry plus all things health, fitness and food. Stay tuned for the exciting times ahead as I start my first day of my certificate 3 in fitness Monday.