Personal Training Melbourne

POSITION AVAILABLE: Sub-Contractor Personal Trainer

Post author By MaxNRG
Post date February 29, 2012

Attention all Personal Trainers in Tullamarine/Greenvale/Craigieburn

Due to ever increasing demand for our mobile training services we require an experienced personal trainer to join our highly skilled team.

We are seeking a reliable and committed Personal trainer to join our mobile personal training team that have a strong dedication to the fitness industry.

In particular we are looking for experienced mobile trainers to service Tullamarine, Westmeadows, Attwood, Greenvale, Roxburgh Park, Craigieburn, Mickleham and surrounding suburbs in Hume.

Trainers must have the following attributes:

Minimum Certificate IV in Fitness
Reliable car and valid license
Availability in peak times, both mornings and nights
Enthusiasm and self drive
Professionalism and reliability
Dedication to the fitness industry
Want to make a difference helping people change their lives

If this sounds like you, send your resume to employment@maxnrgpt.com.au or call David on 0403 741 278 for more information.

Tags Craigieburn, employment, Greenvale, job, MaxNRG, mobile personal trainer, Personal Training, position available, Sub-Contractor, Tullamarine

Fitness Advice

Protective Services Officer Fitness Training

Post author By MaxNRG
Post date February 28, 2012

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.

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

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Tags beep test, Emergency Service, Fitness Advice, fitness testing, MaxNRG, Personal Training, Protective Services Officer, PSO, push up, Victoria, Victoria Police

Nutrition

Heathly Recipe #56 – Lunch

Post author By MaxNRG
Post date February 23, 2012

The Team at MaxNRG Personal Training aim to provide you with weekly healthy recipes which include breakfast, lunch, dinner, smoothies and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

Previously we gave you two tasty dinner recipe ideas – Chicken Kababs and Rosemary Chicken and now try this weeks delicious lunch recipes.

This weeks two new healthy lunch options are:

Spicy Seared Tuna

Mediterranean Style Fish

Spicy Seared Tuna

Nutritional Information
Per Serving

Calories- 132
Protein- 30
Carbohydrates- 3
Sugar- 1
Fiber- 1
Fat- 3.5
Saturated- 1
Trans- 0
Cholesterol- 94
Sodium- 230

INGREDIENTS:
2 pieces of tuna loin
½ cup white sesame seeds
½ cup black sesame seeds
1 tbsp wasabi powder
1 tbsp sesame oil
Sprinkle of salt
¼ tsp of black pepper

1.) Combine sesame seeds, black pepper and wasabi. Heat a nonstick pan over
high heat. Spray pan with cooking spray. Add sesame oil to pan.
2.) Salt tuna lightly, and then coat with the wasabi/sesame mixture. Reduce heat
to medium/high. Sear tuna until lightly browned, about 2 minutes. Flip and then
sear tuna on the other side, about 2 minutes. Remove from heat. Serve and
enjoy! Makes 4 servings

Mediterranean Style Fish

Nutritional Information
Per Serving

Calories- 132
Protein- 30
Carbohydrates- 3
Sugar- 1
Fiber- 1
Fat- 3.5
Saturated- 1
Trans- 0
Cholesterol- 94
Sodium- 230

INGREDIENTS:
4 fish filets
Pinch of salt
Sprinkle of black pepper
Sprinkle of oregano
4 tbsp of low sodium jarred marinara sauce
Sprinkle of garlic powder
Sprinkle of basil
Sprinkle of hot red pepper flakes
4 tbsp of part skim shredded mozzarella

1.) Spray glass oven proof bake tray olive oil. Place fish in bake tray in a single
layer. Spray fish with olive oil cooking spray. Sprinkle each filet with salt, pepper,
garlic powder. Top each filet with marinara and spread it evenly. Top with
shredded mozzarella.
2.) Bake for 20-25 minutes or until fish flakes easily. Enjoy! Makes 4 servings
To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Tags food, healthy, lunch, recipe

Nutrition

Healthy Recipe #55 – Dinner

Post author By MaxNRG
Post date February 16, 2012

Previously we gave you two tasty breakfast recipe ideas – Spanish Omelet and Bacon, Egg and Cheese Wrap and now try this weeks delicious dinner recipes.

This weeks two new healthy dinner options are:

Chicken Kababs

Rosemary Chicken

Chicken Kabobs

Nutritional Information
Per Serving

Calories- 253
Protein- 33
Carbohydrates- 13
Sugar- 1
Fiber- 5
Fat- 9
Saturated- 2
Trans- 0
Cholesterol- 80
Sodium- 81

INGREDIENTS:
1 LB chicken breast, cut into 1 ½ inch squares
2 green peppers cut into 1 ½ inch pieces
2 red peppers cut into 1 ½ inch pieces
12 fresh mushrooms, whole
1 onion, cut into wedges
1 ½ TBSP olive oil

1.) Preheat Grill
2.) On four skewers, alternately thread a piece of chicken, then green pepper, then
red pepper, mushroom and onion. Repeat until all ingredients are used.
3.) Lightly brush olive oil over kababs.
Grill kababs for 5 minutes, turn and grill until the chicken is no longer pink

Rosemary Chicken

Nutritional Information Per
Serving

Calories- 201
Protein- 32
Carbohydrates- 2
Sugar- 1
Fiber- 1
Fat- 6
Saturated- 1
Trans- 0
Cholesterol- 102
Sodium- 86

INGREDIENTS:
4 portions of chicken breast (about 1 lb total)
3 Tbsp balsamic vinegar
1 Tbsp olive oil
3 Tbsp rosemary, chopped, divided
¼ tsp ground black pepper
3 cloves garlic, minced
1 lemon, halved
2 Tbsp pine nuts (optional)

1.) In a pie plate, mix balsamic vinegar, 1 Tbsp olive oil, 2 Tbsp fresh rosemary,
black pepper and garlic. Add chicken and turn to coat.
2.) Lightly coat a large pan with cooking spray and place over medium-high
heat. Place chicken in pan and cook for approximately 6 minutes or when
inside of chicken is no longer pink.
3.) Sliced cooked chicken and top each breast with about one forth of the pine
nuts, a squeeze of fresh lemon and sprinkle remaining rosemary. Serve and
enjoy! Makes 4 servings.

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Tags dinner, food, healthy, recipe

Exercise of the Week

High Knee Pull Foot Up and In – Exercise of the Week

Post author By MaxNRG
Post date February 14, 2012

High Knee Pull Foot Up + In – Exercise of the Week

The High Knee Pull Foot Up + In 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 similar to the High Knee Pulls exercise except that we are slowing the action down to a walk and adding in a further dynamic stretch .
The purpose of the high knee pull foot up + in is to stretch the gluets, quads, lower back and shoulders but also add a stretch of piriformis muscle which is responsible for lateral rotation of the hip.
Perform this exercise by walking in an upright position and stay on the balls of your feet.
Drive your knees up as high as possible, and then grab your ankle and foot and pull your foot up and in without leaning backwards.
Hold the stretch for a moment before returning the leg back down and swapping legs 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 of Melbourne 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
personal trainers in Melbourne, Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Tags dynamic stretch, Exercise of the Week, glutes, high knee, hip, piriformis, quadriceps, shoulders, warm up

Nutrition

Healthy Recipe #54 – Breakfast

Post author By MaxNRG
Post date February 9, 2012

Previously we gave you two tasty Dinner recipe ideas – Pork Wraps and Mint Pork Stir-Fry and now try this weeks delicious breakfast recipes.

This weeks two new healthy Breakfast options are:

Spanish Omelet

Bacon, Egg And Cheese Wrap

Spanish Omelet

Nutritional Information
Per Serving

Calories- 294
Protein- 24
Carbohydrates- 28
Sugar- 0
Fibre- 5
Fat- 10
Saturated- 2
Trans- 0
Cholesterol- 236
Sodium- 275

INGREDIENTS:
1 whole egg
3 egg whites
4 oz red potato, cubed
1 tbsp sliced pitted green olives
2 tbsp diced red pepper
2 tbsp diced onion
1 tbsp low-fat shredded Jalapeño
½ tsp parsley
1 tsp olive oil
Black pepper to taste

1.) Cook potato in microwave until soft. Let potato cool and cut into cubes. Set
aside.
2.) In a non stick pan, sauté peppers, onions and olives in olive oil on a medium
heat. Sauté until soft, about 4 minutes. Set aside with potatoes.
3.) Spray pan with olive oil cooking spray. In a bowl beat eggs and add them to
pan. With spatula, push edges toward center so uncooked egg can touch hot pan .
When no visible liquid egg remains, add vegetables, cheese and parsley.
Fold omelet in half. Serve and enjoy!

Bacon, Egg And Cheese Wrap

Nutritional Information
Per Serving
Calories- 301
Protein- 29
Carbohydrates- 23
Sugar- .2
Fiber- 4
Fat- 9
Saturated- 2
Trans- 0
Cholesterol- 236
Sodium- 377

INGREDIENTS:
2 tbsp bacon bits
1 whole egg
3 egg whites
1 slice fat-free cheese
1 whole grain wrap

1.) In a bowl, beat eggs.
2.) Spray non-stick pan with olive oil cooking spray. Heat pan on medium
heat. Add eggs to pan.
3.) With spatula, push edges toward center so uncooked egg can touch hot pan.
When no visible liquid egg remains, add imitation bits and cheese.
4.) Add egg mixture to whole grain wrap. Roll up wrap and enjoy!

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Tags breakfast, food, healthy, recipe

Exercise of the Week

Lateral Squat Shuffle – Exercise of the Week

Post author By MaxNRG
Post date February 7, 2012

Lateral Squat Shuffle – Exercise of the Week

The Lateral Squat Shuffle is an exercise that focuses on stretching the lower body. This 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.

Stand with your feet slightly wider than hip-width apart and turned out to roughly 45 degrees.
Bend into a squat with your knees over your ankles
From that position, step out with your left foot, keeping your knees bent in the squat position.
Take a step with your right foot to return to start and continuing walking sideways for 15-20m before returning to the start but facing in the same direction.
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 want an experienced personal trainer in Tullamarine, 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.

Personal trainers in Tullamarine, Victoria >>
MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Tags dynamic stretch, Exercise of the Week, lower body, Tullamarine, warm up

Exercise of the Week

High Knee Pull – Exercise of the Week

Post author By MaxNRG
Post date January 31, 2012

High Knee Pulls – Exercise of the Week

The High Knee Pull 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 similar to the Running High Knees exercise except that we are slowing the action down to a walk and adding in a further dynamic stretch.
The purpose of the high knee pulls is to stretch the gluets, quads, lower back and shoulders.
Perform this exercise by walking in an upright position and stay on the balls of your feet.
Drive your knees up as high as possible, and then grab your knee to pull the knee as high as possible without leaning backwards.
Hold the stretch for a moment before returning the leg back down and swapping legs.

(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 Niddrie area and are want an expert personal trainer give us 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 personal trainers in Niddrie 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.

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

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Tags Exercise of the Week, hip flexor, knee pulls, lower body, Niddrie, warm up

Nutrition

Healthy Recipe #53 – Dinner

Post author By MaxNRG
Post date January 26, 2012

Previously we gave you two tasty snack recipe ideas – Strawberry Vanilla Smoothie and Tropical Smoothie and now try this weeks delicious dinner recipes.

This weeks two new healthy Dinner options are:

PORK WRAPS

MINT PORK STIR-FRY

PORK WRAPS

INGREDIENTS
RECIPE MAKES 2 SERVINGS
(2 WRAPS)
• 8oz lean cut pork, cut in slices
• 3 egg whites
• 1 egg
• 2 tablespoons peanut oil
• 4 large mushrooms, sliced
• 1 cup shredded cabbage
• 2 scallions, sliced
• 1 cup bean sprouts
• 2 tablespoons soy sauce
• 2 small whole wheat tortillas

DIRECTIONS
1. In a wok, or large pan over medium-high heat, scramble the
eggs in a tablespoon of peanut oil.Remove and set aside.
2. Add another tablespoon of peanut oil and heat. Add the pork and
stir-fry until mostly done. Add the mushrooms, cabbage, scallions,
and sprouts and stir-fry for 3 to 4 minutes.
3. Add the eggs back into the wok, and stir them in, breaking them
into small pieces. Add the soy sauce, and stir.
4. Put half of the stir-fry mixture on a tortilla and wrap it up.

Per Serving
CALORIES: 336
PROTEIN : 39g
CARBS : 18g
FAT : 12g

MINT PORK STIR-FRY

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pound pork tenderloin, cubed
(1 inch cubes)
• 1 teaspoon macadamia oil
• 1 crushed garlic clove
• 4 chopped mint leaves
• 1 tablespoon soy sauce
• ¼ cup low sodium chicken broth
• 2 cups broccoli
• 2 cups zucchini
• 1 medium onion, cut in wedges

DIRECTIONS
1. Heat wok or large pan with macadamia oil over medium-high
heat.
2. Add pork cubes and cook for about 5 minutes.
3. Add broccoli, zucchini, onion, garlic and stir-fry for about
2 minutes.
4. Add broth and sodium sauce and keep stirring for another 2-3
minutes.
5. Add mint leaves, stir, and serve.

Per Serving
CALORIES: 229
PROTEIN : 32g
CARBS : 5g
FAT : 9g

To view more of our simple and healthy recipe ideas please visit our Recipe Page.

For more information about how MaxNRG Personal Training can assist you with your diet and fitness needs check out our Nutrition page on our website.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>
https://www.maxnrgpt.com.au

Tags dinner, food, healthy

Exercise of the Week

Walking Butt Kick Pulls – Exercise of the Week

Post author By MaxNRG
Post date January 24, 2012

Walking Pull Back Butt Kicks – Exercise of the Week

The walking butt-kick pulls 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 similar to the Butt Kicks exercise except that we are slowing the action down to a walk and adding in a further dynamic stretch.
First take a step and then raise your heel as close as possible to your butt.
Once your heel is as close as you can lift it by itself, grab your foot with one of your hands and pull the heel closer to your butt which will increase the stretch to your quadriceps (your thigh)
Pause briefly at the top of the stretch and then return the foot back towards the starting position whilst taking a step forward.
Repeat the action on your opposite leg, and alternate legs until you have walked 15-20m

(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. Let our local Essendon personal trainers train you with the latest research and expert knowledge available in the health and fitness industry.

view our local personal trainer info >>
MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Tags butt pulls, Essendon, Exercise of the Week, hamstrings, lower body, quadriceps, warm up