Ava Madelon Personal Training

5 common fitness myths to ignore

❌️ Fasted cardio is better for fat loss

Being in a calorie deficit achieves fatloss. Fasted cardio vs fed cardio won't make a difference. Do the cardio you enjoy!

❌️ You will get bulky if you lift weights

Building muscle literally takes years. You won't get bulky overnight or by accident!

❌️ High intensity interval training is best for fat loss

HIIT training is not best for fat loss. Overall you still need to be in a calorie deficit to lose fat. Again do the cardio you enjoy!

❌️ Exercises can target fat loss in a certain area of the body

Exercises can not spot reduce fat in any area. They can target a specific muscle but fat loss comes from being in a calorie deficit.

❌️ Muscles will turn to fat if you stop training

Muscles will atrophy (become smaller) if you stop training over a long period of time but they won't turn to fat. Fat and muscle are 2 completely different tissues.

Wow how are we halfway through the year already! 😱😱

How is your winter training going so far? Message me to enquire about..

☆ Personal training
☆ Small group training
☆ Boxing
☆ Pilates
☆ Online programs custom to you and your goals
☆ Online coaching with ongoing weekly support
☆ Noosa and Coolum locations

Training and muscle soreness 👇

Muscle soreness from weight training is something we'll all experience to varying degrees. If you are wondering if you are too sore to train ask yourself the following

- Can you move through a full range of motion?
- Can you properly contract your muscle?
- Do you have your usual amount of energy?
- Will you be able to lift your usual weight with good form?

If the answers are yes your soreness will be manageable to train through. If the answers are no you'll benefit from a rest day - remember muscle is actually built while recovering. There is no point pushing through a session when you are to sore to execute it properly. Instead opt to train a different muscle group or have some active recovery like a walk.

💁🏼‍♀️ 3 SUPPLEMENTS I take

🥤 PROTEIN POWDER - I like using protein powder to add extra protein and flavour to oats or have a protein shake if I haven't eaten much from other sources that day. Protein powder isn't essential but can be a convenient and cheap source of protein to add into your diet.

🥄 CREATINE- this is one of the most widely tested and researched supplements on the market. It improves energy production in the muscles and also has benefits for cognitive function among many other things! If you don't know much about creatine have a look online at some of the research. It's extremely affordable you can by 1kg for around $50 for 200 serves.

☕ CAFFEINE - I like to drink coffee or pre-workout for some extra energy before training. If I'm training in the afternoon I will avoid having caffeine!

Now are supplements necessary? NO. Remember good nutrition and exercise should come first with supplements coming after both of these things are in check!

10 things you can start doing to improve your health ✨️

1. Drinking more water
2. Walking more
3. Getting outdoors and getting sunlight
4. Eating more fruit and veggies
5. Strength training
6. Sleeping more
7. Incorporating something for recovery like a sauna, ice bath or stretching
8. Less screen time
9. Following a training program
10. Increasing your protein intake

You don't have to start with everything at once. Pick a few things that are easy to add in or change to your lifestyle then slowly add in more. It's not about quick results. Aim to create sustainable habits that will lead to a healthier lifestyle.

🍗 COMMON FOOD MYTHS

❌ Eating late at night will make you gain fat

❌ You need to cut carbs to lose weight

❌ You need to consume protein immediately after you workout

❌ Foods high in fat are unhealthy

❌ Fruit is bad because it has too much sugar

❌ It's healthy to remove all salt from your diet

❌ Low fat or fat free foods are better for you

❌ Small frequent meals are best

❌ You need protein powder and other supplements to build muscle

Did any of these surprise you?

BRB looking for summer. Who else loves the heat and can struggle with their motivation in the cooler months?

Here are a few things that help me stay on track with my fitness

1. Diary in my sessions - when and what I'm going to train
2. Reminding myself I'll be warmer if I workout 😂
3. Setting some performance goals around certain numbers I want to hit on lifts
4. A weekly PT session
5. Booking into a class or trying something new

Message me to enquire about 👇

☆ Personal training
☆ Small group training
☆ Boxing
☆ Online programs custom to you and your goals
☆ Online coaching with ongoing weekly support
☆ Noosa and Coolum locations

Training can feel hard without being productive and training can be productive without feeling hard.

Do you go into the gym and smash yourself getting your heart rate high, get sweaty, leave exhausted but your not seeing results?

This is actually more common than you think and it is possible to work smarter not harder!

Here are a few quick tips 👇

1. Follow a program and track the weights you are lifting

2. Apply progressive overload

3. Prioritise quality of movement (your technique!)

4. Work in lower rep ranges with heavier weight

5. Make up the bulk of your sessions with compound exercises like squats, deadlifts, pull ups etc.

6. Pay attention on your nutrition as well, in particular prioritise eating enough protein

If you need help with your training send me a message !

A bit about my current training and exercise routine 👇

☆Weights 3 x per week - 2 lower body days 1 upper body day
☆Yoga 2-3 times a week
☆Hot Pilates 1-2 times a week
☆Surfing when I can
☆Dog walks on the daily
☆Extra rest days when I feel like I need it

Your exercise routine should be unique to you and your goals!

How is your training going so far this year? Message me to enquire about

☆Personal training
☆Small group training
☆Boxing
☆Online programs custom to you and your goals
☆Online coaching with ongoing weekly support
☆Noosa and Coolum locations