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strength

/Tag: strength

Push Ups

Push Ups - Exercise Library Sets: 1-3 Reps: 8-12 Rest: 1-2mins Exercise Description: - Lying facing the ground with hands directly underneath shoulders, feet shoulder width apart and knees off the ground. - Weight evenly distributed between both shoulders and hands - Keep your shoulders over the hands the entire time. - Bend the elbows allowing chest to lower to the ground. - Ensure elbows are bending with a 45 degree angle from shoulder to elbow. - Keep eyes forward (Head up) - Breath in as you lower your body - Go as far down as possible and then pushing through your hands, drive the body up and breathe out. - Keep the hips level at all times Push Ups Video - Our YouTube Channel For more exercise variations and other great exercises, visit our Exercise Experts | Fitness Library page. For more information about Moonee Valley Health and Fitness please come into our Personal Training Studio and Melbourne Exercise Physiology Clinic or call our team on (03) 9996 0790. We are a personal training studio and Exercise Physiology Clinic located near Essendon and Ascot Vale, at 378 Mt Alexander Road, Travancore VIC 3032. We provide all your health and fitness needs, including one on one personal training, group fitness and boot camps as well as exercise physiology. Personal Training and Exercise Physiology in Melbourne, VIC Moonee Valley Health and Fitness 378 Mt Alexander Road, Travancore, 3032 VIC Ph. (03)9996-0790 https://www.mvfit.com.au Disclaimer: Make sure to contact Registered Exercise Professionals with Fitness Australia or Physical Activity Australia or book an appointment with our Accredited Exercise Physiologist to provide you with instructions on correct form for all exercises.

DB Step Ups

DB Step Ups - Exercise Library Sets: 1-3 Reps: 8-12 each side Rest: 1-2mins Exercise Description: - Facing a bench, the higher the bench the harder and more work you will do with your legs. - Hold a dumbbell in each hand - Put one foot on the bench and then step onto the bench with the second leg following. - Step down off the bench in the same order as you stepped onto the bench. - Lead with one leg for 8-12 reps and then change the legs over. DB Step Ups Video - Our YouTube Channel For more exercise variations and other great exercises, visit our Exercise Experts | Fitness Library page. For more information about our Personal Training Studio and Melbourne Exercise Physiology Clinic call our team on (03) 9996 0790 or fill out our online contact form. We are a personal training studio and Exercise Physiology Clinic located at 378 Mt Alexander Road, Travancore VIC 3032. If you live in the Moonee Valley area, near Essendon, Moonee Ponds, Brunswick, Maribyrnong, Ascot Vale, North Melbourne, then come on into our studio and make your health and fitness our priority. We provide all your health and fitness needs, including one on one personal training, group fitness and boot camps as well as exercise physiology. Personal Training and Exercise Physiology in Melbourne, VIC Moonee Valley Health and Fitness 378 Mt Alexander Road, Travancore, 3032 VIC Ph. (03)9996-0790 https://www.mvfit.com.au Disclaimer: Make sure to contact Registered Exercise Professionals with Fitness Australia or Physical Activity Australia or book an appointment with our Accredited Exercise Physiologist to provide you with instructions on correct form for all exercises.

DB Squat with Overhead Press

DB Squat with Overhead Press - Exercise Library Sets: 1-3 Reps: 8-12 Rest: 1-2mins Description: - Standing with your feet shoulder width apart Feet slightly turned out. - Keep your chest up and eyes forward. - Push your hips back and bend the knees. - Don’t hunch at your back as your lower down. - Keep your knees tracking over your 2nd toe - As you Squat down, press the Db’s above your head. - Lower the Db’s back to your hips and the return to standing position. DB Squat with Overhead Press Video - Our YouTube Channel For more exercise variations and other great exercises, visit our Exercise Experts | Fitness Library page. For more information about our Personal Training Studio and Melbourne Exercise Physiology Clinic call our team on (03) 9996 0790 or fill out our online contact form. We are a personal training studio and Exercise Physiology Clinic located at 378 Mt Alexander Road, Travancore VIC 3032. If you live in the Moonee Valley area, near Essendon, Moonee Ponds, Brunswick, Maribyrnong, Ascot Vale, North Melbourne, then come on into our studio and make your health and fitness our priority. We provide all your health and fitness needs, including one on one personal training, group fitness and boot camps as well as exercise physiology. Personal Training and Exercise Physiology in Melbourne, VIC Moonee Valley Health and Fitness 378 Mt Alexander Road, Travancore, 3032 VIC Ph. (03)9996-0790 https://www.mvfit.com.au Disclaimer: Make sure to contact Registered Exercise Professionals with Fitness Australia or Physical Activity Australia or book an appointment with our Accredited Exercise Physiologist to provide you with instructions on correct form for all exercises.

DB Reverse Shoulder Flys

DB Reverse Shoulder Flys - Exercise Library Sets: 1-3 Reps: 8-12 Rest: 1-2mins Exercise Description: - Standing infront of a DB’s with feet shoulder width apart. - Bend your knees until you grab the Db’s one in each hand with your hands. - Have your hands shoulder width apart. - Keep your hips tilted at a 45 degree angle with the chest up (allowing the spine to be in neutral) - Keep your hips back and weight through the heels at all times. - Pull DB’s in an arch motion (like your flying) Until the DB’s are level with your Torso. - Squeeze your shoulder blades together during the movement. - Lower back down to starting position. - Ensure not to round your back during the motion. DB Reverse Shoulder Flys Video - Our YouTube Channel For more exercise variations and other great exercises, visit our Exercise Experts | Fitness Library page. For more information about our Personal Training Studio and Melbourne Exercise Physiology Clinic call our team on (03) 9996 0790 or fill out our online contact form. We are a personal training studio and Exercise Physiology Clinic located at 378 Mt Alexander Road, Travancore VIC 3032. If you live in the Moonee Valley area, near Essendon, Moonee Ponds, Brunswick, Maribyrnong, Ascot Vale, North Melbourne, then come on into our studio and make your health and fitness our priority. We provide all your health and fitness needs, including one on one personal training, group fitness and boot camps as well as exercise physiology. Personal Training and Exercise Physiology in Melbourne, VIC Moonee Valley Health and Fitness 378 Mt Alexander Road, Travancore, 3032 VIC Ph. (03)9996-0790 https://www.mvfit.com.au Disclaimer: Make sure to contact Registered Exercise Professionals [...]

DB Chest Flys

DB Chest Flys - Exercise Library Sets: 2-4 Reps: 8-15 Rest: 1-2mins Exercise Description: - Start in a seated position on the bench with the DB’s on your thighs - Lie down on your back moving the DB’s straight above your chest. - Keeping an angle of 10-15 degrees in your elbows, open up the chest by lowering the DB’s to the ground in an arch motion. - Lower until the DB’s are level with the Shoulders. - Raise the DB’s Back to the top DB Chest Flys Video - Our YouTube Channel For more exercise variations and other great exercises, visit our Exercise Experts | Fitness Library page. For more information about Moonee Valley Health and Fitness please come into our Personal Training Studio and Melbourne Exercise Physiology Clinic or call our team on (03) 9996 0790. We are a personal training studio and Exercise Physiology Clinic located near Essendon and Ascot Vale, at 378 Mt Alexander Road, Travancore VIC 3032. We provide all your health and fitness needs, including one on one personal training, group fitness and boot camps as well as exercise physiology. Personal Training and Exercise Physiology in Melbourne, VIC Moonee Valley Health and Fitness 378 Mt Alexander Road, Travancore, 3032 VIC Ph. (03)9996-0790 https://www.mvfit.com.au Disclaimer: Make sure to contact Registered Exercise Professionals with Fitness Australia or Physical Activity Australia or book an appointment with our Accredited Exercise Physiologist to provide you with instructions on correct form for all exercises.

Peanut Butter and Jam Shake

This is another shake recipe to have after your workouts. If you want to put on size and strength you need to recover properly and nutrition is a big part At Moonee Valley Health and Fitness we strive to give a wholesome approach to your health and fitness. At our private personal training studio in Ascot Vale, VIC, our trainers provide the best in fitness programs and also give assistance with your diet and nutrition. Coming up with healthy recipe ideas and knowing what to eat when on a weight loss diet can often seem difficult. That's why here at Moonee Valley Health and Fitness we are here to help you with your healthy eating recipes. Not only do we provide weekly Fitness Workouts and Exercise Descriptions but also, simple healthy recipes to enjoy at home. Here we are providing recipe ideas for all types of meals, breakfast, lunch, dinner, snacks, smoothies and even desserts. We hope your enjoy the simple, tasty and most of all healthy range of meals we put together for you to try! Healthy Recipe - Post Workout The Ingredients You Need 2 scoops vanilla whey protein 1 tablespoon of peanut butter 2 tablespoons of low-sugar jam 250ml water 40g of dextrose 10g of creatine What To Do: Its a shake so all you need to do is blend it all together and enjoy! The Nutritional Numbers: Calories:531 calories Protein:56 grams Carbohydrates:52 grams Fats:11 grams Needs more recipe ideas? Check out the rest of our recipes on our Healthy Recipes Page and remember we will continue to add more yummy food ideas to our blog so keep a look out! For more information on Moonee Valley Health & Fitness please visit [...]

Banana Oats Shake

It's time for another great post workout shake for all our personal training clients who are looking to put on size and strength. Your post workout nutrition is so important. This shake is high in protein, creatine and on top of all that taste great. After you finish your workout, it's time for your body to recovery and needs protein and simple carbohydrates. Enjoy! At Moonee Valley Health and Fitness we strive to give a wholesome approach to your health and fitness. At our private personal training studio in Ascot Vale, VIC, our trainers provide the best in fitness programs and also give assistance with your diet and nutrition. Coming up with healthy recipe ideas and knowing what to eat when on a weight loss diet can often seem difficult. That's why here at Moonee Valley Health and Fitness we are here to help you with your healthy eating recipes. Not only do we provide weekly Fitness Workouts and Exercise Descriptions but also, simple healthy recipes to enjoy at home. Here we are providing recipe ideas for all types of meals, breakfast, lunch, dinner, snacks, smoothies and even desserts. We hope your enjoy the simple, tasty and most of all healthy range of meals we put together for you to try! Healthy Recipe - Post Workout The Ingredients You Need 2 scoops vanilla whey protein 1 frozen banana 1/2 cup oatmeal (cooked in water) 1/2 cup bran flakes 300ml water 25g dextrose 10g creatine What To Do: It's a shake so is nice and easy to prepare. Blend all your ingredients in a blender and enjoy! The Nutritional Numbers: Calories:474 calories Protein:54 grams Carbohydrates:60 grams Fats:2 grams Needs more recipe ideas? Check out the rest [...]

Dumbbell Hammer Curl

Dumbbell Hammer Curl - Exercise Library • Stand with your feet shoulder width apart holding a pair of dumbbells to your sides • Bring one dumbbell up towards your shoulder. • Slowly lower the dumbbell back to the starting position. • Then repeat with other arm Disclaimer: Make sure to contact a Registered Exercise Professional with Fitness Australia or Physical Activity Australia or an Accredited Exercise Physiologist with ESSA to provide you with instructions on correct form for all exercises. Dumbbell Hammer Curl Video - Exercise Video Library For more exercise variations and other great exercises, visit the ‘MV Fitness Exercise Library page or check out or Exercise Video Library. For more information on Moonee Valley Health & Fitness please come into our Personal Training Ascot Vale Studio or call our team on (03) 9996 0790. We are a personal training studio near Essendon and Ascot Vale, located at 378 Mt Alexander Road, Travancore 3032 VIC offering one on one personal training, private group training, boot camps and corporate fitness and wellness programs. Personal Training in Ascot Vale, VIC Moonee Valley Health and Fitness 378 Mt Alexander Road, Travancore, 3032 VIC Ph. (03)9996-0790 https://www.mvfit.com.au

Strawberry Cheesecake Shake

This weeks recipe is a great post workout shake for all our personal training clients who are looking to put on size and strength. It's high in protein, creatine and glutamine and on top of all that taste great. Your post workout nutrition is so important. After you finish your workout, it's all about recovery and your body needs protein and simple carbohydrates to start repairing. Enjoy! At Moonee Valley Health and Fitness we strive to give a wholesome approach to your health and fitness. At our private personal training studio in Ascot Vale, VIC, our trainers provide the best in fitness programs and also give assistance with your diet and nutrition. Coming up with healthy recipe ideas and knowing what to eat when on a weight loss diet can often seem difficult. That's why here at Moonee Valley Health and Fitness we are here to help you with your healthy eating recipes. Not only do we provide weekly Fitness Workouts and Exercise Descriptions but also, simple healthy recipes to enjoy at home. Here we are providing recipe ideas for all types of meals, breakfast, lunch, dinner, snacks, smoothies and even desserts. We hope your enjoy the simple, tasty and most of all healthy range of meals we put together for you to try! Healthy Recipe - Post Workout The Ingredients You Need 2 scoops of vanilla whey protein 12 frozen strawberries 4 Teaspoons of low fat Sour Cream 250ml Water 30g Dextrose 10g Creatine 10g Glutamine What To Do: It's a post workout shake, so all you need to do is blend it all together and enjoy. The Nutritional Numbers: Calories:435 calories Protein:52 grams Carbohydrates:50 grams Fats:3 grams Needs more recipe ideas? Check out [...]

Bodyweight Single Leg Romanian Deadlift

Bodyweight Single Leg Romanian Deadlift - Exercise Library Disclaimer: Make sure to contact a Registered Exercise Professional with Fitness Australia or Physical Activity Australia or an Accredited Exercise Physiologist with ESSA to provide you with instructions on correct form for all exercises. • Stand on one leg with a small bend in that knee. The other leg is bent back. • Keep your lower back arched and bend forward by pushing your hips back. • Repeat all reps for one side then switch. • Keep your knee slightly bent, back arched, and try to keep the other leg straight. Bodyweight Single Leg Romanian Deadlift Video - Exercise Video Library For more exercise variations and other great exercises, visit the ‘MV Fitness Exercise Library page or check out or Exercise Video Library. For more information on Moonee Valley Health & Fitness please visit our website www.mvfit.com.au or call our team on (03) 9996 0790. We are a personal training studio near Essendon and Ascot Vale, located at 378 Mt Alexander Road, Travancore 3032 VIC offering one on one personal training, private group training, boot camps and corporate fitness and wellness programs. Personal Training Studio in Travancore, VIC Moonee Valley Health and Fitness 378 Mt Alexander Road, Travancore, 3032 VIC Ph. (03)9996-0790 https://www.mvfit.com.au