Summit Fitness

Summit Fitness Personal Training, Group Personal Training and Group Fitness in Taree and surrounding areas.

Like the rest of NSW today marks day 1 of lockdown 😭😭Let's hope that everyone does the right thing and we can be set fre...
14/08/2021

Like the rest of NSW today marks day 1 of lockdown 😭😭

Let's hope that everyone does the right thing and we can be set free this time next week 🤞

Our health is more then just looks or even fitness!!! There is a great deal that goes into our overall health and basing...
03/08/2021

Our health is more then just looks or even fitness!!!
There is a great deal that goes into our overall health and basing your goals or opinions on purely body size is an unhealthy way of looking at it.

Take a look at these variables and have a think of how some of these are effecting your day to day life as well as your progress and goals in relation to fitness.

03/08/2021

Do you suffer from a weak core or pelvic floor??
Did you know that traditional core exercises - situps and crunches can actually do more harm then good in some cases?

Here are a handful of exercises then when done correctly can help to increase deep core strength, improve pelvic floor function and most importantly keep you safe!!!

If your interested in finding out more about how to increase your deep core strength, shoot me a DM!

20/07/2021

🔥AFTER BURN EFFECT 🔥

The afterburn effect is also known as the oxygen debt. Its scientific name is excess post-exercise oxygen consumption. By definition, the afterburn effect is the amount of oxygen required to bring the body functions back to a resting state.

During intense exercises projected to burn body calories and keep the body fit, the metabolic rate increases. After the exercise, your metabolism rate doesn’t go back to resting phase immediately, however, it remains elevated for some time. This in turn causes an increase in calorie burn, even after you’ve done some stretching, showered and eaten post-workout snacks.

To be specific, the additional energy expenditure occurring after the workout is called afterburn effect.

When and how does the afterburn effect occur?

Increased physical activity makes the muscles increase demand for oxygen that oxidizes the carbohydrates and the fats, producing some significant energy required for movement.
Oxygen debt occurs during an intense exercise, the body will require more oxygen than breathing could provide. The gap in demand for oxygen by the muscles and the actual available oxygen delivered stimulates the afterburn effect.

The advantage of the afterburn effect is that this fascinating activity by the body burns extra calories in your body the right way. How to do this? Train hard and intensely (not forgetting proper technique obviously), and incorporate high intensity aerobic exercise and/or HIIT into your program.

Seeing these words makes me so incredibly happy!!! My entire goal, the focus of Summit Fitness is to reach those who are...
14/07/2021

Seeing these words makes me so incredibly happy!!!

My entire goal, the focus of Summit Fitness is to reach those who aren't comfortable in a gym setting.

It is to build our own community of like minded individual who come together to celebrate the fact they can move their bodies! Whatever that looks like for each individual.

It's to educate that there is so much more to fitness then to just smash your sessions - there is a balance.

It's about having fun and putting yourself and your health first for once.

There is no competition but that with yourself.

The Summit Fitness family is always willing to welcome new amazing ladies who want to see what it is like to join a supportive community. Reach out if your interested in finding out for yourself just how different we are 🤗

Apart from the obvious reason not a weak pelvic floor there are other contributing factors❌ Caffeine❌ Sugar ❌ Alcohol❌ C...
24/06/2021

Apart from the obvious reason not a weak pelvic floor there are other contributing factors

❌ Caffeine
❌ Sugar
❌ Alcohol
❌ Constipation
❌ Dehydration
❌ Stress
❌ Anxiety
❌ Chronic coughing
❌ Sneezing
❌ Jumping
❌ Heavy weight lifting
❌ Being heavily overweight
❌ Holding breath

Only 4 more days of $5 for 30 days for online access to Core Restore

Did you know us mum’s shouldn’t return to high intensity exercise (aka running, jumping, skipping etc.) before minimum 3...
23/06/2021

Did you know us mum’s shouldn’t return to high intensity exercise (aka running, jumping, skipping etc.) before minimum 3 months postpartum, and for some 9 months!!

A study was done on athletic women who had pr*****ed. Researching what common factors they had that may have played a part. The one common denominator was that they all returned to high intensity exercise too soon – before their body was ready, despite the fact that it ‘felt ready’.

Incontinence is really common amongst mum’s (1/3 leak wees).

Prolapse is also common for mum’s (50% prolapse – bladder, blower or uterus (which are supported by pelvic floor muscles) drop).

To prevent leaking and a prolapse, we can allow our body time to recover from the stressors of pregnancy and childbirth.

Allow time for the organs to settle back where they used to sit.

Allow time for the pelvic floor muscles to recover from the strains/ stretching/ additional weight lifting of pregnancy and childbirth.

Allow time for the connective tissue & joints to become a bit more stable – with more integrity.

I wanted to educate you to be patient, take your time – there is plenty to time to step things up in your exercise program!

I wanted to give you hope today, common isn’t normal and there is plenty we can do about leaking, prolapse, pain, discomfort – pelvic floor dysfunction!!!

You don’t have to keep living with it.

If you have any questions about returning to exercise safely, please reach out. I’m a certified Sub30 Core Restore coach and mum of two – super passionate about helping mum’s understand how to safely exercise as hard as they’d like preventing injury!!

Don't forget to sign up to 30days of core restore for $5!!!!!

https://www.summitfitnesstaree.com/restore-your-core/

22/06/2021

To celebrate world continence week - I'm offering 30 days of access to my online restore your core videos for only $5!!!

Get access to full workouts designed specifically for your pelvic region, to increase strength of the deep abdominals and pelvic floor.

If you have been thinking about joining in a Core Restore class but would like a taster then this is for you!!

https://www.summitfitnesstaree.com/restore-your-core/

This week marks world continence awareness week!Being a female health based trainer the pelvic floor is something I'm so...
22/06/2021

This week marks world continence awareness week!

Being a female health based trainer the pelvic floor is something I'm so passionate about helping women to understand and strengthen!

1 in 3 women leak!!! This is accepted as normal after a baby and it doesn't have to be!

Over the next week I'll be sharing tips for how to increase pelvic floor strength and help to stop bladder leakage!
Don't accept this as normal ladies!!!

Fat loss is a goal for many of my clients. But the old eat less and exercise more motto may not entirely be the best sol...
20/06/2021

Fat loss is a goal for many of my clients. But the old eat less and exercise more motto may not entirely be the best solution in many cases.

Our bodies are programmed to stay at a steady state and this can mean if you have been at your current weight for a while your body will do all it can to keep it this way.

If you suddenly and rapidly cut calories, you are essentially sending your body into a crisis mode where it will do what it can to slow down the metabolism to ensure you are providing your body with enough nourishment to continue functioning as normal.

On the flip side, eating too much and too often can actually make our brain become resistant to the hormones that make us feel satisfied (Leptin) and that feed our cells to allow for our general function (insulin)

Our body also will react to stress by slowing our metabolism so we can 'fight or flight' but our brains can not tell the difference between the stress a real threat (🐅) To emotional stress, financial stress and even exercise can stress our body systems!

Sleep is also a huge component of being able to effectively lose and keep off fat. Studies have proven that by not getting adequate sleep we become resistant to our insulin and our metabolism slows down and our hunger signals spike up wanting us to fill the need for fuel with calorie dense foods 🍰 🍫

This is barely even touching on what is involved in effectively and efficiently creating fat loss.

These are all things taken into consideration when training my clients.

If this sounds like something you'd be interested in finding out more about then reach out and I can offer you a free consultation to run through my female health based training assessment!

BONE HEALTHBone health is actually a massive issue for women! I'm sure most of you have heard or are familiar with what ...
19/06/2021

BONE HEALTH

Bone health is actually a massive issue for women! I'm sure most of you have heard or are familiar with what osteoporosis is. But did you know that being active, having correct nutrition and looking after ourselves from our teenage years will determine our bone health in later years!

🦴 Bone is a storage unit for many of our essential nutrients - calcium, phosphorous, zinc, magnesium and sodium
💀 If we are not putting these nutrients into our body in the form of ingesting them, then our body will pull them from the bone.

🦴90% of your bone mass density is reached by 18years of age, the next 10% slowly accumulates between 18-30years
💀This is important as these ages are when many women will engage in fad diets and cut out certain macronutrients - these are essential for bone mass density to reach its peak.

🦴Women who have a low bone density prior to menopause are at a greater chance of osteoporosis.

How can you help your bones??
1️⃣ Eat correctly!! Fuel your body with foods that are full of nutrients - so there is no need for your body to pull stores from your bones
2️⃣ Physical activity!! The osteoblasts ( these guys help to build the bones) are stimulated by mechanical forces. The higher the impact the more effect it has on the osteoblasts. Think running, jumping and lifting weights.
3️⃣ Keep tabs on your menstral cycles - estrogen has a huge impact on bone health as it stimulates the osteoclasts and will assist in absorbing calcium from food!

I know as much as the next person how hard it can be to drag yourself out if bed on a cold dark winters morning. But don...
03/06/2021

I know as much as the next person how hard it can be to drag yourself out if bed on a cold dark winters morning.

But don't let the cold be a reason to stop being active!
There are many benefits to exercising during the winter months, apart from the obvious - for your overall health.

If your interested in checking out some group fitness classes then shoot me a message to arrange your first week free!

Address

33 Whitbread Street
Taree, NSW
2430

Telephone

+61431775954

Website

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