Categories
Meet The Trainer

Female Personal Trainer Port Melbourne

Personal Training in Port Melbourne VIC

Port Melbourne – City of Melbourne VIC

MaxNRG Personal Training now has a mobile fitness trainer Pia Marshall operating throughout Port Melbourne and the surrounding areas, so if you hate going to the gym, we’re the best solution for you. Pia is a great female personal trainer, and runs 1 on 1 personal training, boot camps and corporate fitness programs.

For more information visit:

Female Personal Trainer in Port Melbourne

Pia is a fun, energetic mobile personal trainer in Port Melbourne, VIC 3207 and is the perfect fit if you are looking for a female personal trainer near Port Melbourne.

Pia not only trains small and large corporate groups, or boot camps, but has worked extensively 1 on 1 with females to help them achieve weight loss and improve overall fitness and health.

Personal Trainers in Melbourne

Our main objective is to help you change your lifestyle, lose weight, and feel good about yourself. We ensure at MaxNRG Personal Training that you get what you pay for and more! All our trainers are highly qualified exercise & fitness professionals that will go above and beyond to create a fitness program that matches your current fitness level and personal goals.

Read more about the personal training services we offer near Port Melbourne:

  • Personal Training – Our one-on-one personal fitness training is perfect for those who wish to train alone and receive their trainer’s absolute focus and attention.
  • Outdoor Boot Camps and Group Training – Looking for outdoor group fitness sessions near Port Melbourne? Group fitness sessions are an enjoyable, motivational and cost effective way to experience personal training
  • Private Group Training – Personal Training does not mean you have to do it alone! We encourage people to get together in small groups with friends, family or work colleagues to train together with our private group training sessions.
  • Corporate Fitness Training – Do you own a business in Port Melbourne or you work for a company located near Port Melbourne? Our MaxNRG corporate fitness program ensure to shift your staff out of their chairs and into shape! Increase the morale and productivity of your staff by beginning a corporate fitness program.

Pia services the following areas near Port Melbourne: Port Melbourne, South Melbourne Albert Park, St Kilda, Prahran, Windsor, Elwood, South Yarra, Richmond, East Melbourne, North Melbourne, Docklands, South Wharf, Fitzroy, Parkville, Collingwood and the other inner suburbs around Melbourne.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Fitness Advice

Protective Services Officer Fitness Training

Protective Services Officers Fitness Testing

Are you looking for a career change?

Do you see yourself protecting the community and making a difference? Do you have the drive and motivation to help create a safer environment at our train stations in Victoria?

If that sounds like you, the Victorian Police want to hear from you!

Over the next three years the Victorian Government is looking for 940 of the best Protective Services Officers to protect and serve the community and 400,000 people who travel on our railways each day.

To be eligible to become a Protective Services Officer you must meet specific requirements and pass certain testing criteria first and one of those is the standard police fitness testing.

For many applicants the fitness test is a little daunting, but it is all about being prepared!

It’s important that you know all the requirements and go ahead and test yourself to make sure you are fit enough before you apply.

What is the Protective Service Officer Fitness Requirements?

There are only six test in the Protective Services Physical Fitness Test. The test requirements are the same as applicants wishing to enter the police force except for a 100m swim that is excluded from the testing.
1. Grip Strength
2. Illinois agility run
3. 20 metre shuttle run
4. Push Ups
5. Prone Hold
6. Obstacle Climb

Learn more about Protective Services Officer Fitness Requirement.

Preparing for the Protective Services Officer Physical Fitness Test

Applicants should take their preparation seriously and practise, practise, practise!

Anyone looking for a career as a Protective Services Officer should attempt the tests to find out their strength and weaknesses before the official day (especially the Illinois agility run and beep test).

MaxNRG Personal Training has qualified exercise professional who has experience in preparing past recruits for the police force and other emergency services.

Preparing well in advance is essential!. If you leave your training until ‘the last minute’, you will have less opportunity to adapt physically and also less time to change your training if your fitness levels require it. If you need any help in preparing for the protective service officer fitness testing, MaxNRG can help.

Whether you need help passing the beep test, reducing your agility time or increasing your grip strength and push ups numbers MaxNRG Personal can personalise a training program for you.

So, if you want to pass any of these fitness test you must take your preparation seriously. Contact MaxNRG Personal Training today to discuss options.

Learn more about becoming a Protective Services Officer and the fitness requirement involved.

Protective Services Officers Fitness Test

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training available in Australia.

To learn more about how we can help you, simply fill out our online enquiry form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

Enquire About PSO Fitness Preparation

Oops! We could not locate your form.

Categories
Exercise of the Week

High Skips – Exercise of the Week

High Skips – Exercise of the Week

The High Skips exercise is a dynamic stretching exercise you can use before each of your workouts. Dynamic stretching is used to increase the range of movement, blood and oxygen flow to soft tissues prior to exertion and helps reduce the chances of injury.

  • This exercise is used to not only warm-up but to develop correct leg and foot action in preparation for the foot strike with sprinting.
  • The purpose of the high skip is to prepare the body for explosive running and sprinting.
  • Perform this exercise by doing an explosive, exaggerated skip while emphasizing height rather than distance.
  • Emphasize a big arm swing and explosive knee lift.
  • View the images and video below to see this warm up exercise in action.

(Click each image for a larger view)

For more warm-up drills and other great exercise variations, visit the ‘MaxNRG Exercise of the Week‘ page or check out our Exercise Video Library

If you live in the North Western Suburbs and are looking for an expert personal trainer, give MaxNRG a call. MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to help people reach their fitness and exercise goals. Our goal is provide the best personal training services available anywhere in Australia.
To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
our local personal trainers in Melbourne, Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Exercise of the Week

Running High Knees – Exercise of the Week

Running High Knees – Exercise of the Week

The Running High Knees exercise is a dynamic stretching exercise you can use before each of your workouts. Dynamic stretching is used to increase the range of movement, blood and oxygen flow to soft tissues prior to exertion and helps reduce the chances of injury.

  • The purpose of the running high knees is to stretch the gluets, quads, lower back and shoulders.
  • Perform this exercise by running in an upright position and stay on the balls of your feet.
  • Drive your knees up as high as possible, and then down as quickly as possible without leaning backwards.
  • Perform this exercise whilst slowly jogging forward but concentrate on moving your legs as fast as possible.

(Click each image for a larger view)

For more warm-up drills and other great exercise variations, visit the ‘MaxNRG Exercise of the Week‘ page or check out our Exercise Video Library

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to help people reach their fitness and exercise goals. Our goal is provide the best personal training services available anywhere in Australia. So if you are looking for expert personal trainers in Strathmore give MaxNRG a call.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
our local personal trainers in Strathmore, Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Weekly Workout

Weekly Workout #1 – Push Up Variations

The team at MaxNRG PT understand sometimes you would like to do your own workout at home, park or at your local gym. So we are now happy to provide our new ‘Weekly Workout’.

Each Wednesday we will be posting new workouts, exercise ideas and variations and some challenges that you can set for yourself.

Sick of the same old pushups?

In our first addition to ‘Weekly Workouts’ we will go through a variety of different types and variations to complete a push ups. The 5 types push ups we start of with are quite challenging so give them a try and let us know how you went!

Equipment needed: Fitball or bench and a set of Dumbbells

1. T- Push Up

Watch video here

2. Decline Push Up

Watch Video here

3. Offset Push Up

Watch Video here

4. Renegade Push Up

Watch Video here

5. Spiderman Push Up

Watch Video here

Try This!

10 repetitions of each push up and try beat your time. Good Luck!

We look forward to giving up more workouts and challenges each week, Stay tuned!

For more information about how MaxNRG Personal Training can assist you with your fitness needs check out our Melbourne Mobile Personal Training website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
Fitness Advice

Motivation to Exercise tips from a Fitness Trainer.

Key to Motivation

Are you having trouble getting motivated to get off the couch or take that first step to starting to be active and improve your health and wellbeing?

I think we all know that it is hard to start something new or get back into a routine that we may have once had. That’s where motivation is a big factor in what we do. The fact is some people are highly motivated and some people lack motivation when it comes to being physically active.

There are many factors and barriers that explain the different levels of motivation each individual has and by looking at these we can try and change the way all currently live our lives.

Factors that can motivate people to getting fit and healthy:

  • It’s fun and enjoyable
  • Feeling of success and achievement
  • Constant support
  • Body image
  • Quality of life
  • Improved wellbeing
  • Social interactions
  • Approval from family and friends
  • Group support
  • Effective encouragement
  • Reduce the likely-hood of medical problems
  • Results!

Some barriers that some people may need to overcome towards getting fit and healthy are:

  • Lack of support
  • Access to fitness resources
  • Expectations
  • Self-confidence
  • Previous experiences
  • Lack of time
  • Inconvenience
  • Medical reasons
  • Bored
  • Lack of progress

To overcome these barriers and get you in the right mind set to get active, there are many ways you can go about finding the motivation you need.

Set goals

Goal setting is a fantastic way to set out what you want to achieve and the results you are looking for. You may have an ultimate goal you want to achieve over a certain period so by setting smaller goals within your main goal you can set out a plan that you can follow that will keep you on track to achieving the goal.  Make sure you goals are realistic and be sure to keep track of your progress so you can look back and re-evaluate your goals if necessary if your not getting the results your after. This will provide you with the energy and enthusiasm and a purpose for the result you are after and there is nothing better than the way you will be feeling once you achieve it!

A fitness contract

Write down on a piece of paper what you want to be doing and how you want to go about it.  Then get one of your closest friends, a family member or one of the fitness coaching programs specialists – so they can help you commit to it.  Once you have this contract clearly written out, along with your goals your aiming for, place the contract on your fridge or in a place that you frequently spend time at each day as a reminder of the goals you are wanting to achieve.  By having the contract visible and committing to someone close to you, it can be a really powerful way to provide that extra push you may need to not feel like you are letting someone else down and most of all not letting yourself down.

Social Influences

This can really assist with you level of motivation. Try surrounding yourself with positive people who will support you and motivate you to keep going. Having this extra support gives you the feeling that people want you to succeed.

Find solutions

You may think of 100 reasons why you think can’t train, but how many of those reason are really valid?  Take out a piece of paper and write down your excuses, and then once you have come up with you list I want you to go through each of them and write down a possible solution to eliminate that excuse. Write down the problem eg: “I don’t have time to exercise because I work all day” – Solution: get a FitnessTrainer to come during my lunch break for a session.  There are means and ways around getting motivated to do physical activity, the reality is that we all need to do it to live our lives to the fullest.

Prioritise your life

One of the most common excuses for not exercising is ”I don’t have the time too’, but to be honest I don’t think I am yet to meet a person that could not find 30mins-1 hour three or four times a week to look after themselves.  There is 168 hours a week and you honestly can’t manage a few hours to keep yourself healthy?  I’m sure if you were to list the 5 most important things in your life right now, you health and your families health would be high on the list, watching television or using the computer would not be, but I’m sure a lot of people spend plenty of time a week doing that.

Have A Motivator That Works For You?

What keeps you going on those days that you’d rather sit on the couch than workout? Perhaps what motivates you will work for someone else. Please share.

Categories
Fitness Advice

Training for Strength

Strength training is a fairly broad term that covers all forms of exercise aimed at developing strength, as well as the size of the skeletal muscles. It can help in boosting overall health and will provide important functional benefits, as long as it is performed properly. If you are dealing with nerve damage or pain, Neuropathy Relief Guide wrote this excellent article.

There are many benefits of strength training:

  • Assists with the control of obesity and weight gain
  • Increases strength
  • Increase in muscle tissue
  • Increased metabolic rate
  • Can improve posture
  • Increases joint strength and stability
  • Enhances functional strength
  • Decreases degenerative diseases – arthritis
  • Boosts self esteem
  • Enhances sports performance
  • Decreases the risk of injury
  • Decreases blood pressure and diabetes
  • Increases energy expenditure (which benefits fat loss)

Compound versus Isolated exercises for strength

Compound exercises use more the one joint in a movement through exercise and is more functional and efficient when working out compared to isolation exercises. By using compound exercise you will improve your overall strength and will feel the benefits through a larger range of muscles in your body.

Some examples of compound exercises are: push ups, dead lifts, squats, chin ups, bench press, push press.  In all the examples listed above, multiple muscle groups are being used eg. With the push up you are using your chest, shoulders, triceps as well as your core muscles as stabilisers.

Isolated exercises just use one joint in a movement. This only concentrates on one muscle which is only beneficial if you wish to build up that specific muscle/joint. An example of an isolated exercise is a bicep curl. With the bicep curl, the biceps brachii is the only muscle being used with only a small involvement from the other muscles in your body as stabilisers.

For overall body strength and size, try using compound exercises in your workout routine.

What equipment can I use?

There are so many different types of equipment that can help you build for strength and size.

Free weights, Pin loaded machines, Hydraulic machines, resistance bands, kettlebells, medicine ball, Cable machine, Isokinetic equipment are just some of the types of equipment available.

You also don’t need any equipment at all, as there are plenty of body weight exercises to assist you in reaching your strength goals.

Free Weights

Examples: Dumbbells, Barbells and Kettlebells

Benefits:

  • Good for stability and strength
  • More functional movement than machine weights
  • High muscle activation
  • Promotes stabiliser muscles to work harder
  • A wide range of exercise variety
  • Are inexpensive to purchase
  • Don’t take up to much room

Pin Loaded Machine

Examples: Lat Pull down, Cable Machine, Seated chest press, Seated row

Benefits:

  • Good for beginners
  • Easy to change weight load
  • Great for circuit training
  • Good for rehabilitation
  • Can isolate specific muscles and range of motions

Hydraulic Machine

Are machines that use compression to control movement speed and maximise effort through a full range of motion. These machines are often used in circuit training.

Things to consider when building strength

  • Make sure to set up equipment to suit your body shape and size
  • Keep a slow and steady lifting speed
  • Breathe out on exertion (the hard bit)
  • Maintain good posture
  • Don’t start off to heavy, slowly build up
  • Get a personal trainer to offer assistance and advice

Strength training is a safe physical exercise provided that it is performed properly.  Weight training is one of the safest forms of this physical activity, but the slightest mistake in executing the routines can result in an injury. In order to avoid injuries and other discomforts, individuals should always check that they are performing the exercise correctly before using heavy weights.

MaxNRG Personal Training offers one-on one fitness training which is perfect for beginners looking to start physical exercise.  We provide constant supervision ensuring correct technique and assistance, therefore reducing the chance of injury and ensuring you work to your maximum potential and ability.

If you would like to receive a FREE, no obligations training session from one of our highly qualified registered Exercise Professional of Fitness Australia, fill out our simple online contact form or call us on 0403-741-278

Categories
Fitness Advice

An Active Family is a Happy Family

Everyone knows by now that physical exercise and a balanced diet are key to living a healthier life. One of the great things about exercise is that it doesn’t have to be done alone and who could be more convenient than family as a workout buddy. Getting your whole family involved in physical activity is an excellent opportunity to create an extra social bond between family members. It also provides another form of motivation, and if planned well this can become a weekly event the entire family looks forward.

According to results found from a study by the Australian Bureau of Statistics National Health Survey:2007-2008 overweight and obesity in both children and adults is a major health concern. This study revealed that once children become obese they are more likely to remain obese into their adult years and have a greater risk of developing both short and long-term health conditions, such as Type 2 diabetes and cardiovascular disease. Children who are classified as obese also have a higher risk of social and psychological problems, such as discrimination and bullying, and if obesity does continue into adulthood it will affect your child’s long-term health.

However this doesn’t just mean that your children must increase their activity level, parents have to get involved too and should lead by example and become role models for their children. Organising time for your family to take part in any form of regular exercise should be a high priority for any responsible parent and having a plan in place is the only way to make sure it is achieved.

Here are some ideas to get your family moving:

  • Do things together – find some activities to do with the whole family e.g. plan a day trip to a local park or beach, jump on a bike or try one of Melbourne’s ovals or running tracks. Even a simple game of throwing a ball is great way of challenging your child’s balance and coordination.
  • Friendly competition – Whether it’s to see who can skip-rope the longest or run the fastest, friendly family competition can be the perfect incentive to entice your family off the couch and breaking a sweat. Even if your family isn’t that competitive getting them motivated to help a good cause can be an alternative means of increasing exercise. There are numerous fun runs and other charity events across Melbourne throughout the entire year that raise money for many worthy charities.
  • Team sports or other activities – find out your kids interests and get them involved in your local sporting clubs or dance classes. There are plenty of different sports and exercise opportunities out there for all skill levels and what better way to make new friends and get the family out of the house and away from the television.
  • Leave the car at home – instead of driving the kids to school or driving yourself to work or down the local shops, why not walk or ride a bike.
  • Limit time watching TV and playing video games – Television and computers are a big part of people’s lives today but why not try using some of that time engaging in some physical activity. For most of us whether at school or work we spend a large part of our day sitting at a desk and so we must make an extra effort to get moving in our spare time.
  • Be a role model – If your kids see you performing and enjoying regular exercise then they will be more inclined to follow in your footsteps and practice your good habits ensuring a longer and healthier future.
  • Praise your kids – Every kid is not the same and will have different interests in a whole range of sporting activities. Whether it is competitive team sports, riding bikes or running make sure you support them and give them praise for doing what they are doing.
  • Promote a good diet – Keep healthy snacks available around the house and avoid buying ‘junk’ food. If children are not given the option of unhealthy foods then their diet will remain balanced and nutritious. Children can only rely on what their parents supply for adequate nourishment therefore if you only stock high fat/sugar based foods with limited fruit and vegetable options your children will lack the energy needed to get through the day.
  • Healthy sleeping habits – If you fail to give your body the rest it needs you will find it difficult to perform at your peak during exercise. Remember tired family members are going to be poor workout partners. It is important to enforce a reasonable bedtime for your children so that they receive at least 8 hours of sleep per night to ensure they remain active throughout the day.

Ahead of all the things mentioned above, make sure exercise is FUN. Keep it playful and positive; exercise doesn’t have to be hard and boring. Your family should aim for at least 30 minutes of physical activity per day to be guaranteed to see and feel the benefits of a healthier body.

Need extra motivation for your family? Why not hire a Melbourne personal trainer. Our MaxNRG Personal Training team are qualified to train all ages and can set up your entire family with individualised training programs that are fun and effective.

Get you family started with the MaxNRG Personal Trainer team today for great fitness and weight loss results! Our mobile personal training services that operates throughout Melbourne is the best way for you family to start achieving your health and fitness goals. Call 0403-741-278 or simply fill out our online form here and we’ll do the rest.