EXERCISE –WHICH FORM IS BEST and HOW MUCH DO I NEED TO DO?

So these questions are really common within our industry and they are often ones that are over complicated, especially if you are just your average Joe or Jane who is wanting to be a little fitter, drop a little bit of weight and has no aspirations of representing their country in the Olympics or the Hawaiian Ironman

So in the spirit of the mini blog I’m going to provide a few drops of knowledge for you to ad to your morning coffee.

WHICH FORM OF TRAINING IS BEST??

I heard an interview recently with a well position body builder and trainer who nailed this response when asked this very question. The answer was as simple as it is correct.
Answer – “The One You’re Actually Going to Do!!!!!”

ANY EXERCISE IS BETTER THAN NO EXERCISE

If you are just starting out your journey and you hate running, don’t run. There are plenty of other options for you, lift weights, swim, Ride, Pilates, Play a sport. Find something you mildly enjoy and do it regularly. In the beginning it’s more about the quantity and frequency than the type of exercise

Side note: Because I know all the exercise science and fitness gurus who just read this choked a little on their coconut turmeric lattes.
Once your goals become a little more specific then your training will need to become more specific, and so too does your volume of training.

So this brings us to the 2nd Part of the Question

HOW MUCH SHOULD I DO?

This is a really loaded question as there are so many variables. It depends on what type of exercise you are doing, what your goal is that you want to achieve, as well as the intensity of the exercise. If you are weight training, how much time is actually spent lifting and how much of it is setting up the lighting for your next instagram post.
Lets just say that most people are over estimating the calories they burn each session and are under shooting their volume of training. If you want to achieve any significant results regardless of weight loss, muscle gain or performance based, generally, more is better. If you are like the many people out their following all the instafits out there that say they achieved the body they have now from only 7 minute workouts or strictly diet based, I can let you in on a little secret. They are full of shit. They may maintain their fine rig with shorter sessions, however they got to where they are by putting in the work.
Take home note for anyone starting out with Trifusion Fitness or any other training.

1. Don’t overestimate the amount of work you are doing. If you are expecting massive results in short amounts of time off a mere 2-3 sessions a week, you are going to be a little disappointed at the end.

2. When you start training, become regular. Set yourself a goal of attending 4-5 sessions per week, EVERY WEEK for the next 6-8 weeks. You will find it tough to begin with however it will get easier each time and you will achieve lasting results that you can be proud of.

3. Don’t compare yourself to anyone else. You are on your own journey. Who cares if it takes a little longer than the next person. If you stick with it and put in the work you will only move yourself in the right direction.

4. WORK! WORK! WORK! when you are training. If you are getting the reps and sets done easily on a certain exercise, it is time to increase the weight. BE honest with yourself. Are you actually pushing yourself as hard as you need to be or you could?

As always if you have any questions. keep them to yourself we aren’t here to help you at all …. no wait the opposite.
Come see us, call us,text us follow Jono home at night and knock on his door at all hours. We are more than willing to help. If ever things become overwhelming or you feel like it isn’t ‘working’ sometimes a quick 10-15minute chat can put things in perspective and get you back on track. I know a few current members who we have gone through this recently and they are now kicking goals again.

How Group Training Can Pull You Out Of A Slump!!

The Benefits Of Exercising in Groups – Even Trainers Suffer from bouts of Winter Motivation Loss

Lately I have been joining in on Saturday’s group sessions. This has been for a number of reasons, but the main one being I have lost the motivation to train by myself on a weekend. I lose interest quickly and definitely do NOT push myself as hard as I could or should.

During the week I am fine, I train with Jono every day. We train toward a plan and stick to regular routine. Even still, we both have days where we quite simply Can’t be F**KED . It’s on these days that we take a step back and let the other program, plan and Push the session. Once we get started we don’t stop until every rep is completed. It’s like having a personal Trainer……Wait… No… that’s exactly what it is!!

I can guarantee that if I were training solo on these days I would be less likely to start, let alone get through a 2km Rowing Time Trial at the END of a solid weight Session, which has somehow crept its way into the end of our weight sessions… Sound Familiar.

Back to Saturdays group Session. It was probably somewhere between Pete and Jonny kicking my ass in a corner Sprint one week and Eliza and Graham making me grab a heavier sandbag during weighted step ups the next, that I started to think there really is something to be said about Exercising in a Group.

The right people can really lift your intensity and get you to push far beyond what you normally would if you were to train by yourself.

I have been completely buzzing off the last couple of weekends so I thought id write this blog to help people who are either thinking of joining a group training program or are on the fence to make their mind up one way or other. On the other hand for those of you ALREADY training in groups you can read how I feel they best benefit you, and how you can hone in on some of these qualities to further your own training.

So lets get cracking:

1. GROUP TRAINING IS MOTIVATING

How many times have you decided. ‘Right this is it; I’m getting in shape. I’m sick of the way I look/feel and I’m going to make a change!’

Sound Familiar?

So you join the gym, or you pull on the runners and you get to work.

Things go well for the first week or two, your exercising 3-4 times per week and your telling everyone who will listen that things are going well and they should take a good hard look at the new, fit and healthy YOU! It’s literally happening before their eyes.
Nutrition wise it’s starting to turn as well. You’re opting for salads instead of burgers and chips. It makes sense, you just did 400 burpees last week in Luke’s Hard abs Fast Hearts session (according to Jonny) why would you choose to unravel all that good burpee-ing with a burger. Perish the thought!

Flash forward 2 – 3 weeks and what happens? It’s getting harder to get out the door and exercise; some of your old vices are creeping back into your diet. A chocolate here, hot chips there, the weekday Vino or Beer.

It’s starting to unravel…where did it go wrong…. You have lost the motivation. You’re quite simply BORED!!

Don’t stress, you’re not alone, it happens to most… Even us trainers.

However, as trainers we long ago discovered a training and motivation Hack that keeps us moving forward even when the bighting cold of winter hits and the mornings are dark and the nights are wet (very dramatic I know)

This little training hack is as simple as it is effective.

Surround yourself with people who are going to keep you moving forward. Train with people who are always going to be there and are going to keep you accountable. That’s what a good training buddy/group does.

We see it during the sessions in at the Trifusion studio. Smaller groups within the group that pushes each other and motivates each other to get to each session. Then when they are training they vibe off each other to keep working as hard as they can. Success in numbers. It works!!

Trifusion Group Training Tip: Try and align yourself next to some fitter people within the group. I know this goes against every fibre in your body when you first start out. However, if you want to learn good technique and be pushed to train harder it makes sense to learn from the best and the fittest!

I recently recall Dan telling me after one of the Saturday sessions “I hate going in a group with you, but when I do I definitely train harder” I chose to ignore the first part and focus on the second. I’m pretty sure it was meant as a compliment.

2. TRAINING IN GROUPS IS SOCIAL

As humans we are all social butterflies. When we are younger, most of our activity revolves around running around with friends and doing stupid things that generally raise our body temp and keep us physically fit. Have you ever stopped to watch young kids running around and playing games? They don’t stop. Not only do they have endless energy they tend to get their bodies into positions or movement patterns that would send many of us into hospital or at least screaming for a physio.

As young humans we are introduced to team sports and again most of our activity is dictated by the sports our friends play. Many of us are into these activities for the social aspect rather than the activity itself. However, whatever the motivation was, these activities kept us physically fit and weight in check.

As we get older, life gets in the way. We don’t have time to be running around with friends as we now have JOBS! We can’t go and play football or netball as we now have KIDS. These rather inconvenient ‘necessities’ in life tend to take over and in contrast our activity levels have dropped.

It now makes sense that we should indulge our social side when it comes to exercise. It worked when we were younger, so it should work now as well. Its far more enjoyable when you walk in the door of a place where you know the people you are training with and the Trainers know your name.

Trifusion Group Training Tip: If you are new to a group training program and want to maximize your enjoyment at a session, put yourself out there and introduce yourself to a couple of people within the group each time. Before long you will have built a social group and they will keep you in check and motivate you when you go through the tough slumps as we all inevitably do.

3. ADDED ACCOUNTABILITY

We see this as being a massive bonus to training in groups. Often we as individuals have no problem letting ourselves down. Over time we have become well adjusted to rationalising anything so as not to make us feel too bad about it. So often when we are training alone and something comes up that may impede our ability to train, we can rationalise it any which way we like, the result being that exercise is quickly thrown on the chopping board.

Now throw a friend, family member, or trainer in the mix and things become totally different. All of a sudden its not just me I’m letting down its my buddies. It’s the guys I’m training with. I’m going to have to explain why I didn’t make my training session next time I see them. All of a sudden it’s not so easy to skip training. Why is that?? This is quite simply because you have added accountability to not only your trainer, but also other members of your group training program. This becomes evident in our LBC and HIIT sessions and even more so in our Group Personal Training programs such as the Lean Ladies Program and Men’s Strength Program. When you start to train with the same people over and over you generate a support network that creates added accountability.

Trifusion Group Training Tip: Find someone that you see often in your group training sessions. Ask them to be your accountability partner. This doesn’t mean you need to have specific meetings or even catch up on the weekends. Simply tell them which weekly sessions you intend to make each week and have them hold you accountable if you don’t make them

4. GROUP TRAINING IS ENERGISING

When you have the right mix of an uplifting trainer with a good-sized group of members training, the session takes on a certain energy that is hard to avoid. Now, I’m not talking about the ‘Ora’ kind of energy and flow of earth meeting wind and fire and tapping into the natural energy of your surrounds. I’m talking about when you are in the middle of a training session and the music is pumping and the people next to you are giving their 110% effort it becomes difficult to ignore and we end up putting in a similar effort. We see this so often in partnered superset sessions when you are paired up with another member of the group and you literally share each other’s effort. Its infectious.

When we train alone and we are in a bit of a funk and every exercise and set seems like a chore the training session can seem like they last for an eternity. You don’t work as hard as you should and you spend more time finding ways to procrastinate than to actually train. I’m sure many instafit sessions are actually like this. 5 squats, 10 pushups 300 selfies.

Trifusion Group Training Tip: If you ever find yourself struggling to find the right energy within your session, try and group yourself with people who you know are just buzzing. As they say, a smile is contagious. The same goes for someone’s training energy.

5. VARIETY

In my opinion the basics of training are still the best in terms of results. That being said, repeating the same program over and over and over is eventually going to become tired and boring. It is no wonder why many people who struggle with motivation to begin with, join a gym, get a gym program written for them, follow it to the letter for a month or so then eventually let it fade.
We are so spoilt for choice in our every day life that it is only normal to expect it from our training programs as well. While Group training can follow similar structures or muscle splits, a good program will always be different and keep you guessing. Many exercises may show up week in and week out in order to allow us to build strength in those lifts, however there is such a wide range of supporting exercises in a good personal trainers repertoire that literally every session can have variety.
A great Group-training program will always have variety in intensity, exercises and structure. This variety not only serves to keep members entertained it helps to never hit plateaus

Trifusion Group Training Tip: You have to do nothing different than showing up on this one. The Trifusion team prides itself on providing great training programs with variety in exercises, intensity, tempo and structure. These differing sessions will keep your body guessing and continue to show results.

So guys, if you are currently training in a group I hope you are having the same feeling during and post training that I currently am. If you are new to joining in on group training I hope the tips at the end of each section will help you to maximise your experience. If you haven’t yet experienced Training with a personal trainer or a group training program and you are in a bit of a motivation funk, I hope I have been able to lift the veil on what may seem to be a daunting task.

If you would like to find out specifically about Trifuion Fitness’ Group Training program, we are located at 837 Nepean Highway Brighton. Feel free to pop in for a trial session or contact us through our website www.trifusion.com.au/contact or similarly through our facebook page www.facebook.com/trifusionfitness


Written by Scott Eastgate

Director @ Trifusion Fitness

info@trifusion.com.au

note from the writer: Please forgive any spelling or grammatical errors. I promise, what I may lack in these areas, I make up for in training ability.

2 Healthy Dishes You NEED To Try Before Winter Is Out

These 2 dishes are nice and healthy; trouble is they are so tasty that you will be doing well to stick to your portion sizes.

Tip: Dish up, then clear the meal before you eat. Otherwise you will surely devour the lot (Especially with the Cos Lettuce Chicken and black bean Tacos!) I have fallen victim to this many times over.

Ham Hoc & Lentil Soup

Full of flavour, High in Fiber and Plenty of Protein – What’s not to love?

This is one of Mums Specialties (she may kill me for sharing the recipe but its too good to hide)

Prep Time – 15 minutes

Cooking time 90mins (don’t be alarmed most of this time is the soup simmering on the stove while you watch the Olympics or the footy)

What You Need (serves 6-8)

  • 2 x Carrot (Finely Diced)
  • 2 x Brown Onion (Finely Diced)
  • 1 x clove garlic (finely chopped)
  • 2 x Stick OF Celery
  • 1 x Tablespoon of olive oil
  • 500 – 700g Ham Hoc (including bone)
  • 1 can of Lentils (washed and Drained)
  • 1 can of Black Beans (Washed and Drained)
  • 1 cup split peas
  • 2 can of Chopped Tomatoes
  • 1 and a half Litre (6 cups) of Water with 2 cubes of Beef Stock
  • Pepper and Parsley to season at end

How To Make this Magic Broth

  • Ad olive oil to large pot and sauté onion, garlic carrot and celery together, stirring until the onion is nicely cooked and transparent
  • Ad the Water, Beef stock cubes and Crushed Tomato – stir through and bring to boil.
  • Ad in washed and drained lentils and black beans as well as cup of split peas
  • Ad ham hoc
  • Reduce heat and simmer
  • Cover and cook for 30 mins stirring every 10 mins
  • At 30 mins turn ham hock over
  • At 60 mins test ham hock by sticking it with a knife. If cooked properly the knife should pass through easily
  • Strip Fat off Hoc and Discard.
  • Remove Ham from bone, finely cut and place ham back into the soup.
  • Cook for another 20-30 mins
  • Season with black pepper and parsley

Note: This will make one thick and chunky soup so if you prefer it to last a little longer you can ad more water.

Scotts Cos Lettuce Chicken and Black Bean Tacos w/ Guacamole

These are a healthier take on an absolutely mouthwatering Mexican delight. When you discard the calorie dense flour taco and season the chicken yourself it is actually a very healthy dish. Served in Baby Cos Lettuce this meal is twice as delicious and won’t blow out the waistline!

I can have this Prepped Cooked and Served in under an hour. It is a go to after a longer training night

VEGETARIAN HOOK: Yep I’ve had this dish with the non-meat eaters, and to be honest its just as good.
The trick is to substitute the Chicken Thighs with Thickly Chopped Portobello Mushrooms.

What You Need – (serves 6) (serving size is 3 tacos)

  • 6 x Chicken Thighs – cut into chunks
  • 1 x Baby Cos Lettuce (Washed)
  • 2 x Small Brown onions – Cut into long strips
  • 1 x clove of garlic (not important if you don’t like garlic)
  • 1 x Red Capsicum (cut into thin strips )
  • 1 x Can of Black Beans
  • 1 x lemon
  • teaspoon of olive oil
  • small handful fresh parsley
  • 1 x Avocado
  • 6 Cherrie Tomatoes (finely chopped)
  • 2 x tablespoons of Smokey paprika
  • 2 x tablespoons of Turmeric powder
  • chili Flakes
  • 1 x Tablespoon Cumin
  • Tabasco sauce
  • Worchester Sauce

How To Make this Mexican Delight

  • Cut chicken Thighs into small Chunks and ad to a Bowel with Squeezed lemon, olive oil and parsley – mix through and marinate for 5 mins
  • Sauté onions, garlic and red capsicum with olive oil
  • Ad in chicken, cook and turn until all sides of the chicken chunks have been sealed
  • Ad Black Beans
  • Ad Turmeric, Paprika, Cumin and Chili flakes. Mix in well until it covers all the mix.
  • Ad a couple of drops of Tabasco Sauce
  • Ad 2 x Tablespoons of Worchester Sauce

Cook through turning over regularly for 20 mins or until chicken is cooked through

The Ultimate Guacamole

  • Scoop out one full avocado
  • Squeeze in other half lemon
  • Ad 6-8 drops of tobacco sauce
  • Ad in Finely diced Cherrie Tomatoes
  • Mash together with fork

How to Serve

  1. Cut the bottom off Baby Cos Lettuce and wash and Dry Leaves
  2. Take 1 Cos Leaf and ad Guacamole mix first and Chicken Black Bean Mix Second
  3. FOLD, FEED, REPEAT
  4. If you have had a good training week you can top this with a sprinkle of parmesan cheese.

Your Welcome!

If you liked these recipes feel free to follow us on the Book or Gram and Share them to all of your crew

Stay Lean and Healthy


Scott Eastgate
Trifusion Fitness

Trifusion Fitness is a results based boutique personal training studio located on Nepean Highway between Brighton and Bentleigh.

These are just an example of some of the full flavoured dishes you will find in Trifusions Lean Body Meal Plan. This meal plan is designed to help Trifusions members to drop body fat and build lean and toned muscle.

Members who take part in any of our Customised Accelerator programs such as the Lean Ladies Program or Mens Strong and Lean Program receive a copy of this meal plan with over 40 amazing easy prepped recipes

If you would like some Nutrition or Training Guidance please don’t hesitate to contact one of the helpful and dedicated personal trainers at the Trifusion Fitness Studio

9557 7676

Lean Legend Of The Month – Roberto

 

It’s Now 7am Thursday and we have just completed Robertos 4th Training session for the week @ Trifusion Fitness HQ (837 Nepean Highway Brighton).

30 minutes of solid Strength training. Robertos session entailed a tally of:

  • 120 squats @45kilos, 150 pushups chest to fist depth
  • 75 Bench Dips, 100 Squat hops.

It amazes me what this guy can Monster in 30 minutes of training. Every session is full of sweat and sometimes even tears  but Roberto gives it 110% with every session he does. Be it a 30 minute strength PT session, or an hour Group Fitness Session at 6am, Roberto enters with the same enthusiasm and pushes himself to reach his goal. His aim is to be stronger and fitter than his teenage sons. (of which I’m pretty sure he would now give a run for their money)

Roberto started Training with Trifusion Fitness in July 2014 (9 months ago since writing this). When we started Roberto was experiencing the pains and frustrations of being overweight and out of energy. Roberto had tried to lose weight once before however a back injury that has plagued him for years brought the journey to a halt shortly after starting. You wouldn’t know it by watching the man train however, Roberto was almost bed ridden due to a major spinal injury he suffered when back in Italy. It wasn’t until 6 months after the initial injury that doctors told him he needed surgery to remove part of a bulging disk. This led to 5 years of a tough recovery. With the drop in activity came the weight gain and all of the problems associated with it. However, to his credit he didn’t let his back problem get the better of him. With his injury in mind we strengthened his core and with tweaks to his diet he managed to shed the excess weight. Now 12.6kgs lighter than he had originally been and with the core strength of a 25 year old Roberto has often told me how amazed he is that he doesn’t experience back pain. He is one of the the most active, and and as you can tell by the photos, a most Lean Trifusion Legend!!!

We salute you Roberto, we thank you for the energy you bring to the Trifusion Fitness Sessions and we know your story will inspire others who are struggling to find a starting point in their own weight loss journey.

If you are looking to shed a few kilos or have ever wanted to be leaner, stronger and fitter, yet aren’t sure exactly where to start. Email us at info@trifusion.com.au and come in for a Free Health assessment. If we can’t help you out we will at least point you in the right direction.


Yours in health,

Scott Eastgate – Trifusion Fitness Trainer

9557 7676