Functional Flow Fitness

Small Group Training Sessions at Private Clinic -

Tuesday's 6:15PM

Saturday's 8:30AM

1:1 Sessions are currently at maxed capacity, register your interest by contacting me.

Cheers,
Tim

Do you feel like you have a lump in your heel that's really uncomfortable? Or even just a tight foot? You could be suffering Plantar Fasciitis or just general connective tissue tightness at the bottom of your foot.

If you're quite flat footed and can't walk or stand up too long due to pain you can take action now before it gets worse!

What you can do:
Grab a hard flat therapy or golf ball to perform self myofascial release on the bottom of your foot.

I normally hold the ball in the tight area but I also like to release the whole foot in a zig-zag motion. Even if you have sore and tired feet this is such a good release.

ATP GutRight Day 10/10 Completed.
I was first interested in this supplement after reading many reviews on modbiotics for gut health and listening to many Podcasts about all the bad bacteria in our stomach.

Currently most of the population has affected their own guts with eating crap food. With crap food, crap bacteria comes along and feeds off good micro and macro nutrients ( Vitamins, Minerals and cho, fats, proteins ).

There is currently too much " Firmicute " Bacteria in our gut which are sugar feeders that create inflammation in our stomach and slows down our metabolism causing obesity and Gut issues.

There is not enough " Bacteroidetes " Good bacteria that are fat feeders that block inflammation and boost our metabolism.

A study that had me really interested on Gut right was one obese twin and a lean twin showed that "Firmicute" sugar feeder bacteria slowing metabolism were dominant in the obese twin however good bacteria " Bacteroidetes were dominant in the lean twin. Meaning bacteroidetes enhanced the ability to burn carbs as fuel instead of storing them as fat.

There is so much more to this product I highly recommend it!

If you have:
Gut right could help to.

Gut Problems ( Inflammatory Bowels, IN A, Reflux, Indigestion and much more.
Diabetes Type 2
Cardiovascular Disease
Anxiety & Depression

My experience from 10 days kickstart:

I feel lighter
More energy
No stomach pain or out of the ordinary issues.
Proper toilet routine.

If anyone has any questions hit me up!

Client appreciation ' Meagan Tran '

Meagan started training with me in June 2016.
Her goal was to complete the defence force fitness and physical test. Which was 7.5 for beep test, 9 90degree pushups and 35 situps.

Since then Meagan has improved her beep test score from 4.1 to 7.2 and can now almost do 9 full pushups instead of 0.

Meagan didn't do any weightlifting before coming to me and has put on a lot of lean mass going to 55.8kgs from 50kgs.

She is now killing all the fitter faster workouts and now loves running and hiking in her spare time!

Gym is now 24/7!
Usual sessions for Good Friday and easter Monday will be same times for regular clients.

Cheers

This weeks food cooked:

-Rosewater parfait with ginger crumble & your choise of seasonal fruit ( I used green fig )
-Fennel, dill and salmon risotto
Chicken korma with cumin naan bread ( use chicken thigh not breast for korma as it has more fat and holds more taste, add rice for more CHO intake )

Thai sweet potato & beef salad along with Jamaican chicken with warm corn salad.

Both a great source or protein and good CHOS.
Quick and easy to make :)

Next time you go shopping make sure to buy the fruit/veg in season. You will save money and get the best quality of Macro, vitamins and minerals. It's important to run through seasons as we may import from other areas and that will lead to a loss of the quality of the food.

Sometimes we always wait for motivation to kick us up the ass to do something. I hate it when someone says they need motivation. If we keep waiting nothing will happen and you will not change.

With most of my clients I go through organisation is the new motivation. If you pack your gym bag and have a mindset of going to the gym you will. If you prepare your meals the day beforehand you will eat those meals instead of going to the local kiosk. Organisation is key for a successful life. Make lists plan ahead and you will grow to achieve..

Couple of meals I made last evening.
Baked salmon with tarragon & plum salad.
And Coconut poached chicken with Vietnamese salad.

I have recipes printed off at work, if anyone is interested let me know :) Salmon only took 10-15minutes to bake and turned out great!