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  • AMRAP Work Out Number 9 | 4 U Body Fitness - Create The You That You Want
    Man and it is all about covering distance using interval training One of the fastest ways to decrease unwanted body fat is through high intensity interval training and this hits it on the head if you can t run do a walk jog or you can take this principle on a bike or in the pool The goal as is to cover as much distance in the allocated time as possible Make sure you e mail me your result or post it up on our Facebook pages 5 minute warm up High knees Butt kicks walking Lunges Squats Grape vine side shuffles Each exercise for about 45 seconds at 50 70 max speed What you need to do is flat out sprint for 1 minute then walk for 60 seconds and repeat 10 times Make sure your breathing suck the air in on this one guys you need that oxygen especially coming into sprints 6 10 This one is a great workout and it is all about what you put in lets see what you have got Use a tracking app on your like map my run or run keeper to help track your results I like to do this particular workout every couple of weeks to make sure my level of conditioning is staying high Stay Awesome Guys Tim Morgan 4 U Body Fitness Mobile Personal Training Specialists Info 4ubodyfitness com au Are You Ready To Get Awesome Results CONTACT US About the Author tim Tags Berwick Personal Trainer Berwick Personal training Botanic Ridge Personal Trainer Settlers Run Personal Trainer Botanic Ridge Personal Training Clyde Personal Trainer Clyde Personal Training Cranbourne Personal Trainer Cranbourne Personal training Lynbrook Personal Trainer Lynbrook Personal training Lyndhurst Personal Trainer Lyndhurst Personal training Mobile Berwick Personal Trainer Mobile Berwick Personal Training Mobile Botanic Ridge

    Original URL path: http://4ubodyfitness.com.au/amrap-work-out-number-9/ (2014-01-05)
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  • How To Guide | 4 U Body Fitness - Create The You That You Want - Part 2
    training Uncategorized Work Outs AMRAP Work Out Number 24 Missed last weeks session No problems Click here to see the awesome workout from week 23 Insane Work Out That I Challenge You To Complete Every now and then those of you who know me well i like to go a bit crazy I am excitable by nature and I promised a couple of our awesome clients that I would challenge them to the max Read More How To Get You Through Your Afternoon Slump Jul 22 2013 How To Guide Motivation Nutrition Uncategorized Today we have a blog post from mobile personal training specialist Kat Rotunno Kat is one of 4 U Body Fitness elite weight management trainers and has wrote this blog post to help you guys optimise your results and more importantly get through that mid afternoon slump I think that the afternoon slump is something we have all experienced at some stage We may experience it every day It can severely impact our physical and mental performance and can hinder our health and fitness goals by making poor food and beverage choices to fix the energy slump think processed sweets and sugary energy drinks and avoiding exercise due to lack of energy and motivation Why do we get it How do we avoid it What are the good food choices to make Read on We all know what we eat influences how we look feel and the amount of energy we have We also know that planning what you eat for the day is important in making the right choices and avoiding the convenient options which often result in guilt and a greater energy slump due to a blood sugar crash following that option So the first thing is to plan your food eating a nutrient dense type of diet and avoiding processed and refined food Starting most importantly with BREAKFAST You ve all heard it before breakfast is the most important meal of the day because it is true The food you eat during the day but particularly before mid afternoon can severely impact productivity for the rest of the day affecting your mental and physical energy you need until the evening A good start to the day is a brekkie that include protein carbohydrates and fibre It has been proven that people that eat high fibre protein rich breakfasts feel fuller for longer and their food cravings are reduced You will then be far less likely to eat unhealthy foods later in the day and into the evening An example of a good breakfast is a poached egg and sliced avocado on wholegrain toast or rolled oats with yoghurt milk and fresh fruit If you begin your day with insufficient amounts of protein and fibre you ll often find yourself starved by lunchtime Then when your blood sugar is low that s when you are likely to reach for the high carbohydrate foods with refined sugar and little nutritional value While these may seem like

    Original URL path: http://4ubodyfitness.com.au/category/how-to-guide/page/2/ (2014-01-05)
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  • The Action Plan! | 4 U Body Fitness - Create The You That You Want
    are failing or that you cant achieve what you set out to achieve it may just mean it take a little longer we need to find another way to do it 3 Motivation You need to be constantly motivated to pursue your goals make sure you have not only rewards but other incentives and motivators along the way 4 Rewards These will be at milestones in your action plans remember the fact that you are even working towards achieving your goals is awesome and you need to be rewarded this can be in the form of giving your self a gift going and getting a massage going to the movies Going to an event play your favourite video game Get your nails done etc 5 Steps Make sure you have everything written in detail that you need to achieve For example if it is just a walk you need to do it should look like this Walk At Cranbourne botanic gardens for 5kms with the aim of completion to 45 minutes 6 Knowledge Do you need any to talk to friends family doctors trainers google What information do you need to find out to make sure you are going to achieve your desired result you don t have to be an expert at what your trying to achieve you just need to be an expert in finding experts Now you have an idea about how to write your action plan lets start designing it We have a Template set up here for you to start designing your own action plan Download your Action Plan Template For Free Here Action Plan template Stay Awesome Guys Tim Morgan 4 U Body Fitness Mobile Personal Training Specialists About the Author tim Tags beaconsfield berwick Berwick Personal Trainer Berwick Personal training Botanic Ridge Personal

    Original URL path: http://4ubodyfitness.com.au/the-action-plan/ (2014-01-05)
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  • Goal Setting For Success (LW4L) | 4 U Body Fitness - Create The You That You Want
    straight to facebook and twitter so you can help motivate and compete with friends and family and maybe even strike up a bit of competition to get every one training post your scores on the Long Walk For Life Page The first thing we do with all our clients looking to do an event like this is to do a best effort walk or run this means we want you to go out and see what you can do get a baseline score if you like You may find that you can already walk for an hour or that you may only last 1 kilometer but either way we need to know so you can reach your target From there set your goal according to an increase of 1 2km per week until the event Therefore If you went out and could walk 4kms and there is 4 weeks to the event your aim should be to hit 8 12kms by the event day remember this is also a team event so you will not have to do all of that in a row unless your ready to take on the challenge Or in the case of the walk doing 4 6 laps for the walk and raise stacks of cash Some people will have a better fitness background and be able to achieve even more just make sure your listening to your body whilst your training You Should have muscle fatigue and burn in your legs whilst training but your joints should not be hurting and if they are don t hesitate to consult your physio or gp If you haven t trained in a while it is not unusual to be sore for one or two days after your training sessions but your body will start to adapt

    Original URL path: http://4ubodyfitness.com.au/goal-setting-for-success-lw4l/ (2014-01-05)
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  • AMRAP Work Out Number 5! | 4 U Body Fitness - Create The You That You Want
    our AMRAPS hopefully your starting to build the mental toughness required to push past 100 of your maximum effort Done forget to also go back and do the other AMRAP work outs so that you can keep smashing out new PB s to keep you motivated and on track How many Rounds can you do in 20 minutes 4 Simple Stations today What simple Where is the Challenge you may ask The challenge is in the sneaky Lunges Station 1 10 Chin ups 20 walking Lunges to get to Station 2 10 Push Ups Clap if you Like it Clap push ups if you are tough enough 20 walking Lunges to get to Station 3 10 Pronated Palms facing the bar Inverted Rows 20 walking Lunges to get to Station 4 10 Dips Full body If you have the 20 walking Lunges to get to Station 1 REPEAT Make sure your posting your best scores on our Facebook page www facebook com 4ubodyfitness Stay Awesome Guys Tim Morgan 4 U Body Fitness Mobile Personal Training Specialists About the Author tim Tags 4 U Body Fitness achieve Australia Day beaconsfield berwick boot camp bootcamp boxing clyde cranbourne diet Diets end of

    Original URL path: http://4ubodyfitness.com.au/amrap-work-out-number-5/ (2014-01-05)
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  • Protein FAQ | 4 U Body Fitness - Create The You That You Want
    necessary for the production of antibodies which fight against infection and illness and is the main nutrient that keeps our hair shiny and healthy our nails strong our skin fresh and glowing and our bones strong and healthy What foods contain Protein The best sources of complete protein are found in animal foods such as meat fish shellfish poultry and dairy produce Eggs are the best source of protein as they contain the highest amount of essential amino acids Fish is the next best source and is then followed by meat milk cereal eaten with pulses soya beans oatmeal rice peas lentils kidney beans and then whole meal bread Try to consume a variety of protein rich foods including pulses fish vegetables shellfish and lean meat rather than just red meat or only dairy products as some foods that contain high amounts of protein also contain high levels of saturated fat which is extremely bad for the body What are the benefits of protein for weight loss Protein benefits weight loss because it helps increase your metabolism This is through providing the body with essential macro nutrient in needs to repair and build muscle and assist with cellular function As a bonus protein increases satiety so for people looking to lose weight it helps them feel fuller for longer after a meal This also has the added strategic benefit of adding a little bit of protein to every meal and snack so that over eating and picking is minimised especially for those that have trouble with portion size control How much Protein should I have a day You body depending on what your trying to achieve needs 1 1 5grams of protein per kilo of body weight per day Therefore if you weigh 60kgs you should be consuming between 60

    Original URL path: http://4ubodyfitness.com.au/protein-faq/ (2014-01-05)
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  • AMRAP Work Out Number 4 | 4 U Body Fitness - Create The You That You Want
    your own hands and seeing some big numbers come through on our e mails and our facebook page if your not following us on facebook yet do it www facebook com 4ubodyfitness Ok Here It Is Make sure you warmup Properly before you play Today we are going for your best time get through this as fast as possible Running Backwards 50m X 4 When running backwards engage your core make sure arms are pumping and lean forwards slightly as to not fall over Please make sure you have a clear run and focus on not skewing off your track Mountain Climbers 200 Switches Not as Scary as you may think get down and get on with it 30 Chin ups If you cant do full body weight chins Switch into an inverted row 10 9 8 7 6 5 4 3 2 1 Star Jumps with a 20m run up and back Push Ups 20m Crawl Push up Step forward with knee to elbow and repeat alternating legs 100 Skips to sprint finish and we are all Done Post your best score on our facebook page Stay Awesome Guys Tim Morgan 4 U Body Fitness Mobile Personal Training About

    Original URL path: http://4ubodyfitness.com.au/amrap-work-out-number-4/ (2014-01-05)
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  • AMRAP Work Out Number 3 | 4 U Body Fitness - Create The You That You Want
    10 Dips 3metre up an back Lateral Wall Walk can swap this for a lateral Push Up crawl Lateral Wall walks are in a handstand with your feet up against the wall walk on your hands to your right for 3m then to your left 10 Tuck Jumps 1 Suicide cones at 0m 5m 10m 15m 20m Over and Backs Find a 1m fence or barrier of some sort Scale

    Original URL path: http://4ubodyfitness.com.au/amrap-work-out-number-3/ (2014-01-05)
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