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1a Moore St, Moonee Ponds, Melbourne, VIC 3039.
claire@collectivefitness.com.au
0408 576820

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Google intermittent fasting and you will quickly f

Google intermittent fasting and you will quickly find yourself down a black hole of "how to" and "how not to" do it.
There is almost too much information to make sense of if you just want to know some basics.
My stance on it is; try it, if you like doing it, if it helps you to feel better and maintain/improve your health, do it. Otherwise don't 🤷‍♀️

So, the basics:
Unfortunately a lot of resources provide quite a rigid or strict approaches to IF but...
👉 it can be and should be flexible. You make it work for you.

👉 Your body will tell you what is the "right way to do it". The feedback on that is, how you feel.

FIRSTLY, extend time in between your meals. This could simply mean skipping snacks and focusing on 3 main meals. If you've got that sorted, delay your first meal of the day as long as you can, until you feel truly hungry.

👉 When you do consume your daily meals, you still need to consume your total daily macro/micronutrient/energy needs, so dont skimp on meal size.

That's where I would start whilst you're learning and practicing.
Learning is valuable, but taking action on what you learn is more important.

NOTE: if you are properly hungry, shaking, tummy grumbling, and you are say 2 hrs away from when you plan to eat, then you need to eat!
Females tend to have less tolerance for extended fasting. So I would lean towards 12-16 hr fasts, instead of 24hrs.

_______________________________
www.collectivefitness.com.au

#intermittentfasting #IF #fasting
#mooneepondsfitness #ptmooneeponds #personaltrainingmooneeponds #gymmooneeponds #mooneeponds3039 #exercisemooneeponds #nutritionistmooneeponds #nutritioncoachmooneeponds #essendon #ascotvale #collectivefitness

Tight Neck? Sore shoulders.? Headaches? Aching low

Tight Neck?
Sore shoulders.?
Headaches?
Aching lower back?

These can all be related to poor posture: sitting at the computer, using your phone, washing the dishes, holding babies, watching tv, driving, all take up a lot of our day.
And if you notice, when you're doing any of these things, I'm guessing it's not often with perfect posture 😉

Stretch & Strengthen!

Aim for 3-4 sets, reps will depend on your strength and what resistance you are using. Aim for control and engagement, so I wouldn't go crazy heavy, around 10-12 reps. You can do these every day, ideally, or every 2nd day.

NOTE: if you are experiencing PAIN, tingling, sharpness or numbness, this isnt normal. Please seek out assistance from you allied health practitioner. _______________________________
www.collectivefitness.com.au

#stretching #neckstretches #posture #backstretch
#mooneepondsfitness #personaltrainingmooneeponds #gymmooneeponds #mooneeponds3039 #exercisemooneeponds #nutritionistmooneeponds #nutritioncoachmooneeponds #essendon #ascotvale #collectivefitness

Well.... We were hoping for news of reopening the

Well....
We were hoping for news of reopening the studio on the horizon. Seems the horizon has been blasted a few months in the future.

Good news though, we will be able to reassess the possibility of outdoor training options at the end of the month, in the meantime....

Exercise is such a huge part of our mental health and physical wellbeing. It's our kickstart to the morning, our laugh with friends, our timeout from reality, our routine, our stress relief, our coping strategy...it isn't just exercise.
You don't have to move mountains, you just have to keep moving.
If you are struggling with motivation or need some help or have been "waiting" for gyms to reopen. Please dont wait. Please reach out, we would love to help you.

And a huge thankyou to our crew! You're all amazing, and you're keeping us going as much as we are for you.

See you on the zoom next week ✌xxx
_______________________________
www.collectivefitness.com.au

#mooneepondsfitness #personaltrainingmooneeponds #gymmooneeponds #mooneeponds3039 #exercisemooneeponds #nutritionistmooneeponds #nutritioncoachmooneeponds #essendon #ascotvale #collectivefitness

Here is your go to info for what you need to know

Here is your go to info for what you need to know about iron: favourite places to find it and a bit about absorption.

Haem Iron: the form of iron that's found in animal products 🥩🦐 It's absorbed and used by the body really well, that's where the red meat 1-2 x per week recommendation comes from. Animal products, red meat, eggs, fish and shellfish are some of the best places to find haem iron.
~ per 100g ~ chicken liver 11g 🤢 kangaroo 3.2g, prawns/shellfish 3g, salmon 1.2g, eggs 0.6g each.

Non-haem Iron: found in plant foods 🥦🥜 not absorbed very well, but not a deal breaker. If you aren't eating animal products, make sure you are eating plenty of these items regularly, and pay attention to the absorption advice below, as you need to consume more and use these strategies to make up for the poor absorption.
~ edamame 100g/2.3g, tofu 100g/2.9g, green lentils 1cup/3g, chickpeas 1cup/2.7g, kidney beans 1cup/3.2g, wheatbix 30g/4.2g

Absorption: vitamin C helps your body absorb iron via some fancy mechanisms. Needless to say if you are getting most/all of your iron from non-haem sources, make sure you are pairing it with a good source of vitamin C 🍓🍋
~strawberries, capsicum, dried cranberries, lemon/lime

Jerks ❌❌❌ these are perfectly fine, healthy foods, but unfortunately things in tea and coffee bind with iron and reduce its absorption. And calcium gets absorbs via the same pathway as iron, so can create a bit of a traffic jam. Best to keep those things 30mins away from non-haem iron foods ☕ 🥛
~tea, coffee, dairy

P.S. low iron/iron deficiency is common in females 19-50 years (daily intake is recommended at 18mg) and is caused by many things. If its is related to your diet, these recommendations can help. However do not disregard seeking guidance and regular bloodwork from your doctor in regards to supplementation.

_______________________________
www.collectivefitness.com.au

#iron #lowiron #pumpingiron
#mooneepondsfitness #personaltrainingmooneeponds #gymmooneeponds #mooneeponds3039 #exercisemooneeponds #nutritionistmooneeponds #nutritioncoachmooneeponds #essendon #ascotvale #collectivefitness

IT'S EASY TO BE "ALL GOOD" WHEN EVERYTHING IS "ALL

IT'S EASY TO BE "ALL GOOD" WHEN EVERYTHING IS "ALL GOOD"

It's easy to stay fit when your gyms open, it's easy to make healthy food choices when your routine is on point, it's easy to feel in your power when things are going well and there are zero issues at home...

But what about those times when you feel like you *cant* do it? When things are a struggle? When your life is flipped upside down? Your job has changed, your relationship is going sideways, your kids are home, you can't get to the gym, you're unmotivated, you're scared?

What then?

It's times like THAT, times like NOW, that we see what we're really made of.

Instead of wishing for things to be perfect, embrace this challenge. Much of what is happening right now, really sucks the big one, but IT IS the reality of where we are at, so:

who will you choose to be?
what attitude will you be?
what actions will you choose to take?

Because, make no mistake, they are choices. And even though it's not your fault, it is your responsibility. How will you choose to handle HARD?

_______________________________
www.collectivefitness.com.au

#mooneepondsfitness #personaltrainingmooneeponds #gymmooneeponds #mooneeponds3039 #exercisemooneeponds #nutritionistmooneeponds #nutritioncoachmooneeponds #essendon #ascotvale #collectivefitness #mooneeponds #personaltraining

#collectivefitness

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