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Are you against reaching your goals in 2019?

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Are you against reaching your goals in 2019?

Updated 03/01/19

NEW YEAR RESOLUTIONS DO NOT WORK!

"Failure is not fatal; it is the courage to continue that counts!"  Winston Churchill

As it’s the third of January already, how are your New Year Resolutions going? Have you achieved what you have set out already? Have you completed three days of exercise? Have you given up drinking alcohol? Has your food been clean after the over indulgence of the festive season?

If you don’t have the correct strategies and support, most people will give up and it will be New Years Eve 2020 and you will have the same resolutions as this year.

Setting a resolution has to be realistic, no different to setting a goal.  The main issue that you find with people who want to jump start their fitness and lose body fat.  Jumping in head first is comendable but often the fastest way to fail, as it is too hard to keep it up. Once you go back to work, kids back at school and life hits you again, can you really exercise 5 days a week, can you prepare your food and have control over your sleep?

Now it is only the first month of the year, so it's not too late to reach your 2019 New Year resolution.  Here are a couple of things to be aware of in order to restart your resolution and not only reach your goal but ensure you maintain your new self.

1. Lifestyle

Exercise and nutrition is a lifestyle, it isn't something you do for an 8 week period.  All the get fit 8 week challenges, don't teach you how to incorporate healthy eating and training into your lifestyle.  Often the diet side is calorie restriction and the training level is too high, so neither can be sustained for long periods, hence they are usually only 8 week programs.

However, if you can learn to increase your exercise gradually, rewarding yourself with an extra session, rather then trying to train every day.  Remember, life can get in the way and when this happens the first thing that always goes is your training.  

The best thing is to gradually integrate your training, in addition to your nutrition.  This will give you the best results and they will be long term, hence becoming part of your lifestyle.

2.  Program Design

With the influx of group classes these days and new studios popping up everywhere.  It is easy to jump in on a class but if you haven't trained for a while, the class maybe more advanced then you can do.  This can be very demotivating.  

On the other side if you have any injuries, a class or program that is not personalised to you, could further aggravate a current or past injury.

This is a something we pride ourselves on and separates Energie4, plus the world class coaches who have your personal goals as their priority.  Having a program is not only great because it is personalised for you, but helps you track your progress.  This shows you your improvement and also motivates you to come into the gym and work harder each session.

3.  Energie4 Training

Energie4 Training, has all the benefits of individual personal training session, however it is without the cost.  You get your own personalised program, after your initial assessment with a world class Energie4 Trainer.  From here you can choose from 6 different time slots a day, morning or evening, 6 days a week.  Once you arrive for your training session, your trainer will ensure that you improve each session and most importantly have the correct technique.

Will having the same lifestyle and body as last year make you happy?

You can book your trial Energie4 Training week on the below link.

Energie4 Training Trial

However, what are you waiting for? Are you against the new you in 2019?

We have limited 2 and 4 weekly sessions packages for 4 or 12 weeks. They are selling fast so you need to hurry to secure one for yourself. As that’s the reason you are doing this isn’t it? For yourself?

2 Sessions - Click Here

4 Sessions - Click Here

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Adversity

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Adversity

Cameron Bolton

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Cam Bolton Olympic Snowboarder in Boarder Cross dispcipline.

In the 2014 Sochi games, Cam was boarding extremely well, but it wasn't with adversity.  Just before the Olympics he slightly strained his adductor.  This caused him to have to rest totally for the 2 weeks before the Olympics.  This is not only a huge inconvenience to an athlete's preparation but extremely frustrating.  Athletes do not like to rest, especially Cam!

2014 Sochi Olympics

After having to rest for the 2 weeks leading up to the Olympics, the Boarder Cross was put off for a day, because of the snow and visibility was terrible.  This also, didn't play into Cam's benefit, as he wasn't a high ranked athlete.  As a result of this qualifying was cancelled and they went straight into heats the following day instead, but meant that Cam would always be disadvantaged by the bad gates.

However, once Cam came out of the gate in the first heat, he was on fire.  He went through all the qualifying rounds easily, winning them all.  So now comes the semi final, with 6 riders in each semi final, the top 3 of each advance to the final with a 50/50 chance of a medal.  With Cam yet again leading the semi final, he only needed to  stay on his board and finish the race.  Unfortanately, sometimes in sport and life, things are out of your control.  An Italian rider went into a corner far too fast and as Cam who was leading and about to take a jump, was collected from behind, as the Italian athlete tried to use him to break his speed and careering of the course.  The collision took Cam out and in the process giving him a concussion, cut on his face and a right arm with several fractures. 

To Cam's credit he managed to compose himself and race the small final, only minutes later.  Sign of a true competitor, even with the injuries he sustained in the semi final crash.

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The pins, screws & plates in Cam's right arm, as a result of the very unnecessary Olympic Semi Final crash.

The pins, screws & plates in Cam's right arm, as a result of the very unnecessary Olympic Semi Final crash.

2014/2015 World Cup Season

Once Cam was back in Melbourne, he had his surgery but continued to train his legs even though he was unable to use his right arm.  After several months of training the rehabilitation at Energie4 began to increase the strength in Cam's wrist.  The 2015 World Cup season, Cam returned bigger, stronger and learning from his great results in the Olympics.  Unfortunately, at the start of another race he was taken out again in the start section and fractured his upper arm bone, in the shoulder region.  Again, ending a season ending injury, Cam came back to Melbourne for more rehabilitation which can be a very slow and frustrating time for an athlete.

2015/2016 World Championships Season

After yet another pre season of rehabilitation before Cam could start training for performance.  He had set himself a goal of increasing his muscle mass, so going into the 2016 season he was the heaviest and strongest he had ever been.  Several races at the start of the season were cancelled due to lack of snow.  However, Cam was focused to train hard and continue his quest to get back to his Olympic form.  

The first race of the season and Cam was ready to go after a couple of seasons of disappointment.  Cam was back! He raced well in every preliminary heats and finals making his first World Cup Final.  After leading the entire race a small mistake cost him his first World Cup win and instead he ended up finishing 4th, still his best World Cup result.

Since, he was looking so good at the previous race in Germany they asked him to test the course.  When disaster happened again as a result of the course.  Cam went too far off a jump and landed on his feet but the shock of over shooting the jump caused him to hit his coccyx on the snow and sent extreme force up his spine.  Ultimately fracturing a vertebra, yes a bone in his spine.  Even this did't damper Cam's snowboarding ambitions.  6 weeks after fracturing a vertebra he entered an ocean swim and came top 10.  This is after 6 weeks of lying on his back as he couldn't have too much force on his spine, so he was basically bed ridden.

2016/2017 World Cup Season

Finally, injury free for a season this season didn't produce the results Cam would of liked.  Thus, even though results didn't come there was still a great chance to learn about racing, competitors and courses.  Again, fuelling motivation for the next season and his preparation for the Olympic season.

2017/2018 Olympic Games

Coming into an Olympic season, the pressure and expectations are very high, both to make the team but also improve on the previous Olympics result.  Cam's World Cup results haven't been his best but it is enough to get his second spot on the Olympic team.  Now, all those past performances mean nothing.  Cam is at the Olympics and has the same shot at winning like all the athletes competing.  The most challenging part of the Olympics is performing when it counts, handling the pressure.  There is so much prestige being an Olympian but even more when you stand on the dais and become an Olympic Medalist. 

Cam was the best performing male & female Boarder Cross athlete in 2014, I know that he can do even better this year in a couple of days.  Look out for those dread locks flying down the course in Pyeongchang, this time he will be out in front and stay there to the final.

 

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It is always a pleasure and honour training athletes, assisting them to achieve their goals.  There is nothing more satisfying than seeing a Energie4, perform on the biggest athletic stage, the Olympics. 

From everyone at Energie4, we wish Cam an even better Olympics 4 years on and to see him go one better and contest for the medals in the Boarder Cross final.  If there is one athlete that can overcome all this adversity and win a medal for Australia, it's Energie4’s Cameron Bolton.

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Failure

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Failure

NEW YEAR RESOLUTIONS DO NOT WORK!

"Failure is not fatal; it is the courage to continue that counts!"  Winston Churchill

As the end of January comes close, many people's fitness new year resolutions have been put off to 2019 already.  Setting a resolution has to be realistic, no different to setting a goal.  The main issue that you find with people who want to jump start their fitness and more then likely lose body fat.  Is that they want to do all too much, all too soon.

Now it is only the first month of the year, so it's not too late to reach your 2018 New Year resolution.  Here are a couple of things to be aware of in order to restart your resolution and not only reach your goal but ensure you maintain your new self.

1. Lifestyle

Exercise and nutrition is a lifestyle, it isn't something you do for an 8 week period.  All the get fit 8 week challenges, don't teach you how to incorporate healthy eating and training into your lifestyle.  Often the diet side is calorie restriction and the training level is too high, so neither can be sustained for long periods, hence they are usually only 8 week programs.

However, if you can learn to increase your exercise gradually, rewarding yourself with an extra session, rather then trying to train every day.  Remember, life can get in the way and when this happens the first thing that always goes is your training.  

The best thing is to gradually integrate your training, in addition to your nutrition.  This will give you the best results and they will be long term, hence becoming part of your lifestyle.

2.  Program Design

With the influx of group classes these days and new studios popping up everywhere.  It is easy to jump in on a class but if you haven't trained for a while, the class maybe more advanced then you can do.  This can be very demotivating.  

On the other side if you have any injuries, a class or program that is not personalised to you, could further aggravate a current or past injury.

This is a something we pride ourselves on and also puts Meister Athlete apart.  Having a program is not only great because it is personalised for you, but helps you track your progress.  This shows you your improvement and also motivates you to come into the gym and work harder each session.

3.  Meister Training

Meister Training, has all the benefits of individual personal training session, however it is without the cost.  You get your own personalised program, after your initial assessment with a highly qualified Meister Trainer.  From here you can choose from 6 different time slots a day, morning or evening, 6 days a week.  Once you arrive for your training session, your trainer will ensure that you improve each session and most importantly have the correct technique.

You can book your trial week on the Meister Athlete Mindbody app or follow the below link.

https://clients.mindbodyonline.com/classic/ws?studioid=697241&stype=43&prodid=10144

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Evolution

Fascial Stretch Therapist - Magdalena with Grant Hackett out the front of Meister Athlete

Fascial Stretch Therapist - Magdalena with Grant Hackett out the front of Meister Athlete

"Evolution - the gradual development of something."  Oxford Dictionary

Meister Athlete has gradually developed from a purpose built high performance centre to a multi purpose personal training gym, which offers a range of services.  Meister Athlete now offers the following services:

  • 1 on 1 personal training
  • Small group personal training
  • Corporate group training
  • Athlete conditioning
  • Body composition
  • Exercise rehabilitation
  • Trainer mentoring
  • Fascial stretch therapy
  • Nutrition advice
  • Boxing classes coming soon

As part of the evolution of Meister Athlete's services, we continue to strive to be the best in the business.  Our evolution basically means that we continue to offer new services, with new equipment, new gym layouts and adding better, more highly qualified and educated people to deliver these to you.

 

Corporate clients - Texco who have trained for over 3 years twice a week every week.

Corporate clients - Texco who have trained for over 3 years twice a week every week.

All though Meister Athlete and it's trainers are constantly evolving, the principles of exercise and movement are always the same.  It's just the way that it is executed to keep up with the latest scientific research and most effective methods of training.

Therefore, if you want to get results the fastest and most effective way, Meister Athlete can help you reach your goals in the shortest of time.

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Second Chances

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There are always opportunities to restart something you may of started but not quite finished.

Yes it is cold outside now, but it won't be to long to the sun starts coming out and you will want to be in your best shape.  Often people beat themselves up for not taking advantage of their motivation and then they let it slip.  However, just because you didn't achieve it the first time, doesn't mean that you can't have another go.

However, it is never too late to get back into an exercise program and change your nutrition. Plus it is always best to start sooner rather then later. 

Although the exercise might hurt a little when you first start back, you will find your muscle memory will soon kick in and you will be training just like you hadn't had a break.  The best way to get back into it, is by doing an old program, rather then something new.  Even heading out for a big walk or short run will get you moving in the right direction.

When it comes to nutrition, making positive changes can be hard, but the body responds very quickly to better food choices.  You will find that your energy increases within days, which not only helps training drive but also your ability to make better food choices.

Once you have given yourself this second chance to get back into your healthy lifestyle, you will be very pleased with the changes in your body composition, your energy levels and how much more healthier you feel.  Getting started maybe be daunting but remember you just need to build it into your lifestyle and start slow.  There is no need to go back to 5-6 days of training straight off, work on your nutrition and add 3 days of training for the initial period.

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Discipline

It takes a lot of discipline to get this lean.  Hugh Jackman in Logan who I trained. 

It takes a lot of discipline to get this lean.  Hugh Jackman in Logan who I trained. 

By Dieter Roylance

Discipline is being strict, having self control and restraint! 

So how disciplined to you need to be to reach your lifestyle goal?  There are a number of factors, the first being how far away you are from your goal and then also the time frame.  For example losing 10kgs in 4 weeks or gaining 5kgs of muscle in 4 weeks.  Both are very ambitious goals, so discipline is going to be crucial, because time isn't on your side.

Life does and will get in your way, however it is the people who have the strategies to counter them, that often succeed.  Here are two things that you can do for a disciplined approach, to assist you in achieving your body composition goals.

Corporate group Texco who train as a team 3 times every week for the past 3 years.

Corporate group Texco who train as a team 3 times every week for the past 3 years.

1.  Exercise

To lose 10kgs of body fat in 10 weeks, takes a discipline approach to your exercise.  You need to know how many strength training sessions and energy training sessions you can fit into a week.  I like to break the week into week days and weekends.  Their are two reasons I do this.  Firstly, people are usually more motivated at the start of the week, so they often get 2 of their 3 sessions done by Tuesday, giving them three days to get one more session in.  Secondly, adding at least one session in on the weekend, takes discipline to ensure they train but also keeps their focus.

The discipline to eat well, wether eating out or eating at home, is all about planning & preparation

The discipline to eat well, wether eating out or eating at home, is all about planning & preparation

2.  Nutrition

Is it hard to be disciplined with your food?  No.  So why do so many people struggle with their nutrition.  The easiest way to stay disciplined with your daily nutrition, is to start your day with a great breakfast.  It is very easy to prepare something at home before your day starts or order something at a cafe, that has the right carbohydrates, proteins & fat.

To reach your goals you need this kind of disciplined approach to your training & nutrition, every day & week.  You can't go half a week on, half a week off, or have a week off and expect not to go backwards.  At the end of the day, it comes down to how badly you want to achieve your goals.  If you are committed to your goal, then being disciplined will be much easier.

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