AB Health and Fitness

❗️❗️❗️CANCELLED CLASS❗️❗️❗️
Due to a family emergency the 12pm class today (Friday 22nd April) is cancelled. Sorry for any inconvenience.

See you tomorrow morning and also for our ANZAC Day holiday class - Book now ➡️

Hey AB Community!

Who wants to get a complimentary 12 month membership?

As most of you know or have experienced, here at AB we organise and facilitate the Life! program. We are asking for your help to get some more people enrolled in this fantastic program and for doing this you will be rewarded!

If you are able to organise a group of participants then you will get your membership for FREE for 12 months. These people can be your family and friends, contacts from your workplace or through another community or sporting group you are aligned with.

Each group runs with between 8-15 participants and we have found that by completing the program with family or friends it automatically creates a little support network for participants and it helps them to stay on track to achieve their goals.

The program is held over a 12 month period and consists of a one on one introductory session and six 1 hour group sessions held on Zoom. These sessions are run by a dietician or exercise physiologist and are aimed at assisting people to make small changes in their life that have huge health benefits. Aside from being supported by the expert health professionals, participants are given a complimentary 5 month membership here at AB and get to join our fantastic community so we are also able to support them on their health journey.

For an individual to participate in the program they have to be determined as eligible. The easiest way to determine eligibility would be for a participant to head to ab-life.com.au and click the “Check Your Eligibility” button.

So that we know that these referrals have come from you and we can keep track, just ask the person to answer with your FIRST and SURNAME in the how did you hear about us question.

If you have more questions about the program reply to this email or have a chat with one of the team at your next class.

We look forward to assisting more people on their health journey and want to reward you guys for being our greatest ambassadors!

THE LIFE! PROGRAM AB Health & Fitness is pleased to offer the Life! program, a FREE preventative health initiative.

🔵🔵🔵🔵🔵🔵🔵NOTICE🟢🟢🟢🟢🟢🟢🟢

Members please be advised that the gym will be closed this Wednesday! The only class running will be the 6am all other classes have been CANCELLED. The gym will be back to all normal timetabled classes Thursday.

Thanks for your understanding at this time

Blaine

🔵🟢🔵🟢🔵🟢🔵🟢🔵🟢🔵🟢🔵🟢🔵🟢

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Do you suffer from bloating?
Check out our recent blog to get an understanding of what might be causing this, how you can avoid this and how exercise can help if this is a recurring problem for you.

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Have you thought about your nutrition for 'strength training?

Many factors can significantly impact the success of any strength-training goal. In fact, without an adequate meal plan containing enough calories to support a strength-training program, clients may actually be faced with loss of muscle mass and bone density, increased fatigue, injury, illness, nutrient deficiencies and a longer recovery process.

The best nutrition program, overall, to support a strength-training program includes the following:

Carbohydrates: 6 to 10 grams per kilogram of body weight. Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. Personal carbohydrate requirements vary based upon the intensity and length of workouts as well as body size, s*x and even environmental conditions.

Protein: 4 to 2.0 grams per kilogram of body weight. These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements.

Fat: 20 to 35 percent of total energy intake. It can often be tempting to drop below this level in the quest for improved results; however, consuming less than 20 percent of energy from fat does not benefit performance. It’s important to stress to clients the importance of total nutrition for optimal results.

Hydration: Adequate fluid intake before, during and after exercise is important for health and optimal performance. Dehydration actually decreases exercise performance. In the hours after exercise, clients should aim for approximately 16 to 24 ounces of fluid for every 0.5 kg of body weight lost during exercise to replenish fluids.
As with other training programs, fueling up in the hours prior to strength training is essential to an effective session. The goal of this small meal is to boost energy for the training itself as well as to prime the body for faster recovery after the workout.

When you're confident in what you bring to the table, you don't have to chase and beg anyone to sit down and eat.

Why Does Weightlifting Help the Brain?

Scientists believe that resistance exercises such as lifting weights is particularly helpful at targeting your hippocampus, the part of your brain that's responsible for memory function and learning. When you grow older, your hippocampus gets less blood flow and tends to shrink. Performing resistance exercises can help restore blood flow to this region.

Proper form helps you work out more efficiently so you can use your energy for the extra push rather than wasted movements.
Check this blog to see the importance of proper work-out form.

Why Proper Work-Out Form is Important – AB Health and Fitness Proper form helps you work out more efficiently so you can use your energy for the extra push rather than wasted movements.

If you’re looking to add strength or resistance training to your routine you have a lot of options. You definitely don’t need to go to a gym or have expensive weight machines. Online classes are also benificial too! Squatting on a chair at home, pushups, planks, or other movements that require you to use your own body weight as resistance can be very effective. The more intensity and volume and variety that you can apply to your body the greater the response.

Continuing to challenge yourself by adding free weights or using a weight machine at the gym or altering the tempo you perform the exercises at will help mix things up to create the adaptations your body needs to build strength.

If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength training program that will be safe and effective for you.

Even hiring a trainer for one to three sessions can be essential in helping you learn the correct form for strength exercises and help you create a well-rounded program right for your body, goals, and other health risks.

Wishing everyone a Happy Chinese New Year!