Nick Moen Personal Trainer

https://www.integritypersonaltraining.com.au/blog/2023/11/1/the-time-to-prevent-sarcopenia-osteopenia-and-osteoporosis-is-now

The time to prevent sarcopenia, osteopenia and osteoporosis is NOW — Integrity Personal Training Strength Training: An Essential Defense Against Sarcopenia, Osteopenia, and Osteoporosis In recent years, the importance of incorporating strength training into our fitness routines has gained significant recognition. Beyond its well-known benefits of increasing strength, muscular endurance, and

Gain muscle in a caloric deficit?

Gain muscle while in a caloric deficit — Integrity Personal Training The Myth Debunked: Gaining Muscle in a Caloric Deficit As fitness enthusiasts, we are constantly bombarded with conflicting information about various training and nutrition strategies. One of the most debated topics is whether it is possible to gain muscle while in a caloric deficit. Traditionally,

Home gym basics:

Home gym basics — Integrity Personal Training A home gym is a worthwhile investment if you have the budget and the space. In this article, I will delve into the pros and cons and the basics of equipment you could consider. Benefits: The gym is the most convenient it will ever be for you to make use of and remain consistent. You can inve

www.integritypersonaltraining.com.au/blog/2023/2/9/why-i-dont-offer-outdoor-coaching

Why I don't offer outdoor coaching — Integrity Personal Training I’m often asked by potential clients about outdoor coaching so I thought it would be good to consider the benefits and limitations of this for general readers. Benefits: The client won’t need a gym membership so outdoor training is usually more cost-effective. The location may be convenient

www.integritypersonaltraining.com.au/blog/2022/11/17/dont-skip-the-healthy-fats

Don't skip the healthy fats! — Integrity Personal Training In general, I suggest to my clients to focus on mixed meals whenever they eat. A mixed meal contains lean proteins, colourful vegetables, smart carbohydrates and healthy fats. This mix will provide a good range of nutrients for all your physical needs and also taste satisfaction for your mind. So ho

www.integritypersonaltraining.com.au/blog/2022/10/4/smart-carbohydrates

Smart carbohydrates — Integrity Personal Training Carbohydrates or carbs are often demonised in society and linked to obesity or weight gain in general, but is that the whole picture? Like many things in life it is more a question of shades of grey rather than black or white. Without getting too technical, there are smart or ‘‘better’’ carb...

www.integritypersonaltraining.com.au/blog/2022/9/25/protein-superstars

Protein superstars — Integrity Personal Training So you hear that protein is such a vital part of a healthy diet but are not sure which are the better options? Here is a good go-to list for both animal and plant-based sources: Eggs and egg whites Fish Shellfish Chicken Duck breast and thighs Lean beef Bison Lean pork W

www.integritypersonaltraining.com.au/blog/2022/9/8/portion-control-simplified

Portion control simplified — Integrity Personal Training Many people get stuck on how much food to eat in a single meal or over the course of a day. In this post I will explain how to measure portions without the hassle of counting calories or taking measuring cups and spoons with you everywhere you go. A good quality meal will both satisfy and provide en

www.integritypersonaltraining.com.au/blog/2022/9/1/act-first-get-motivated-later

Act first. Get motivated later. — Integrity Personal Training Setting expectations for your health and fitness goals is an important first step. Please don’t fall into the trap of believing top athletes, fitness models, coaches or people you might see in the gym on a regular basis who appear to be “killing it” are always motivated to train hard or never ...

www.integritypersonaltraining.com.au/blog/2022/8/25/weight-gain-basics

Weight Gain Basics — Integrity Personal Training Following on from my previous post about weight loss basics, it would be balanced to write about gaining weight if that’s what you desire or require. When combined with a structured weight training program it is possible to gain weight in a 70/30 ratio of muscle to fat if you can also put in a lit...

www.integritypersonaltraining.com.au/blog/2022/8/18/weight-loss-basics-3an4g

Basic doesn't mean easy!

Weight Loss Basics — Integrity Personal Training If you want to lose weight it’s best to keep it as simple as possible. Simple doesn’t mean easy but if you can focus on daily actions, rather than an end result you will gradually move towards your future self. So the basics are the following: Don’t eat out often. If you prepare your own meals

www.integritypersonaltraining.com.au/blog/2022/8/11/record-your-workout-numbers

Tips on recording workout numbers — Integrity Personal Training If you’re serious about making progress in the gym whether that be in terms of strength or body composition or both then you need to track how much weight you are lifting week to week. Here are some tips to make that happen: 1) Use a small paper logbook, date each workout completed and record how ...