Personal Training Melbourne

Suicide Runs – Exercise of the Week

Post author By MaxNRG
Post date January 17, 2012

Suicide Runs – Exercise of the Week

Suicide Runs are a terrific exercise for building cardiovascular strength, speed and agility. If you are looking for a basic running exercise that gets health and fitness results, Suicide Runs are a great choice.

Place four cones out 10m apart from one another
Begin from the starting line and sprint to the first object, planting and without stopping turning and sprinting back to the starting spot.
Once you reach the starting line again turn and now sprint to the second cone, again changing direction quickly and returning to the start position.
Now turn from the starting position and sprint to the last cone before turning back around and returning to the starting line.
View the images and video below to see this exercise in action.

(Click each image for a larger view)

For more running 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 Gladstone Park area and are looking for experienced local personal trainers, 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 Tullamarine, Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Tags agility, cardiovascular, Exercise of the Week, physical exercise, running, shuttle run, speed, strength, suicide runs

Nutrition

Healthy Recipe #52 – Snacks

Post author By MaxNRG
Post date January 12, 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 – Tandoori Pork and Chilli Pork – Slow Cooked and now try this weeks delicious snack recipes.

This weeks two new healthy snack options are:

STRAWBERRY VANILLA SMOOTHIE

TROPICAL SMOOTHIE

STRAWBERRY VANILLA SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• 10 big frozen strawberries
• 1 cup skim milk
• 1 cup water

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 261
PROTEIN : 38g
CARBS : 25g
FAT : 1g

TROPICAL SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• ½ cup frozen pineapple chunks
• 1 frozen banana
• ½ cup frozen mango
• 1 teaspoon coconut extract
• 1 cup water
• 5 ice cubes

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 325
PROTEIN : 31g
CARBS : 48g
FAT : 1g

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, nutrition, recipe, snacks

Melbourne Fun Run

2012 Events Calendar

Post author By MaxNRG
Post date January 10, 2012

2012 Melbourne Walks, Fun Runs, Bike Rides and Charity Exercise Events

Local Events Calendar for Melbourne, VIC

We have just finished updating this years 2012 fun run events calendar for all of Melbourne. This calendar of events list has the majority of Melbourne Exercise Events in 2012, Melbourne Bike Rides, Victorian Fun Run and Walks and the Main 2012 Charity Walks and Melbourne Fun Runs.

To keep up to date with all the Melbourne Fun Run and Charity Exercise Events in 2012, join our facebook page.

This is not the finalised list for 2012, so if you know of any upcoming Melbourne Fun Run or Charity Events that we have not listed, please lets us know via email. Contact: Russell Laurie – info@maxnrgpt.com.au

View the 2012 Events Calendar

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278

Exercise of the Week

Walking Lunges – Exercise of the Week

Post author By MaxNRG
Post date January 10, 2012

Walking Lunges – Exercise of the Week

Walking Lunges are a terrific exercise for building leg strength, speed and agility. If you are looking for a basic strength exercise that gets health and fitness results, Walking Lunges are a great choice.

The purpose of the Walking Lunge is to stretch the glutes, hamstrings, hip flexors and calves.
This exercise is similar to the Overhead Forward Lunge exercise except that we are slowing the action down and walking forward to add in a further dynamic stretch component.
Step out with a long stride, striking the heel of your forward foot and extending onto the toes of your back foot.
Complete the cycle by bringing your trail leg through and standing upright.
View the images and video below to see this exercise in action.

(Click each image for a larger view)

For more running 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 Oak Park, Strathmore, Niddrie, Keilor or Essendon area and are looking for experienced personal trainers, 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 Essendon, Victoria >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Tags calves, Essendon, Exercise of the Week, glutes, hamstring, hip flexor, Keilor, lunge, Niddrie, Oak Park, Strathmore, warm up

Nutrition

Healthy Recipe #51 – Dinner

Post author By MaxNRG
Post date January 5, 2012

Previously we gave you two tasty Dinner recipe ideas – Orange Cream Icey Smoothie and Peachy Cream Smoothie and now try this weeks delicious snack recipes.

This weeks two new healthy snack options are:

TANDOORI PORK

CHILI PORK – SLOW COOKED

PORK TANDOORI

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pound pork tenderloin
• 1/3 cup plain greek yogurt
• Juice of 1 lime
• 1 small onion, sliced
• 1 tablespoon minced fresh
ginger
• 2 large garlic cloves, finely
chopped
• 1 tablespoon paprika
• 1 teaspoon ground coriander
• ¼ teaspoon cayenne pepper
• Salt

DIRECTIONS
1. Stir together yogurt, lime juice, onion, ginger, garlic, paprika,
coriander, salt, and cayenne pepper in small bowl.
2. Put pork in large shallow baking dish and spread yogurt mixture
all over. Cover with aluminum foil.
3. Preheat oven at 350oF.
4. Place pork in the oven and bake for about 35 minutes.

Per Serving
CALORIES: 203
PROTEIN : 33g
CARBS : 2g
FAT : 7g

CHILI PORK – SLOW COOKED

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 1 pound pork tenderloin, cubed
• 2 big tomatoes, diced
• 1 small onion, chopped
• 1 green bell pepper, diced
• 1 clove garlic, crushed
• 1 tablespoon chili powder
• ½ cup water

DIRECTIONS
1. Transfer the pork to a slow cooker (or in a baking dish).
2. Stir in the tomatoes, water, onion, pepper, garlic, chilli powder.
3. Cover the slow cooker, set it to low, and let it cook for 6 hours
(or 45 minutes at 350oF in cooking in oven).

Per Serving
CALORIES: 182
PROTEIN : 30g
CARBS : 2g
FAT : 6g
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, nutrition, recipe

Exercise of the Week

Lateral Shuffle – Exercise of the Week

Post author By MaxNRG
Post date January 3, 2012

Lateral Shuffle – Exercise of the Week

The Lateral 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.
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 skipping 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 a personal trainer in Tullamarine and are looking for experienced personal trainers, 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.

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
our local Tullamarine personal trainers in Victoria >>
https://www.maxnrgpt.com.au

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

Nutrition

Healthy Recipe #50 – Snacks

Post author By MaxNRG
Post date December 28, 2011

Previously we gave you two tasty Dinner recipe ideas – Chicken-Almond Stir-Fry and Thai Chicken Basil Stir-Fry and now try this weeks delicious snack recipes.

This weeks two new healthy snack options are:

ORANGE CREAM ICEY SMOOTHIE

PEACHY CREAM SMOOTHIE

ORANGE CREAM ICEY SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• ½ cup Greek yogurt
• 1 frozen orange
• 1 cup water

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 233
PROTEIN : 41g
CARBS : 15g
FAT : 1g

PEACHY CREAM SMOOTHIE

INGREDIENTS
RECIPE MAKES 1 SERVING
• 1 scoop Vanilla Protein
• ½ cup greek yogurt
• 1 cup water
• 1 cup frozen peach chunks

DIRECTIONS
1. Blend and Enjoy!

Per Serving
CALORIES: 221
PROTEIN : 42g
CARBS : 21g
FAT : 1g

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, recipe, snacks

Exercise of the Week

Carioca – Exercise of the Week

Post author By MaxNRG
Post date December 27, 2011

Carioca – Exercise of the Week

The Running Carioca is an exercise that focuses on stretching the ab’s glutes, ankles and hips. The Carioca 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.

Run sideways with legs crossing each other, leg in front, then leg in back..
Hold arms straight out from shoulders for balance and while keeping your shoulders straight, twist from hips as legs cross
Stay on the balls of your feet with your hips in a low semi-squat position.
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

Tags carioca, Exercise of the Week, fitness, lower body, warm up

Nutrition

Healthy Recipe #49 – Dinner

Post author By MaxNRG
Post date December 22, 2011

Previously we gave you two tasty breakfast recipe ideas – Choc Peanut Butter Oat Muffins and Spinach & Egg Wrap and now try this weeks delicious dinner recipes.

This weeks two new healthy dinner options are:

CHICKEN-ALMOND STIR-FRY

THAI CHICKEN BASIL STIR-FRY

CHICKEN-ALMOND STIR-FRY

INGREDIENTS
RECIPE MAKES 2 SERVINGS
• 2 boneless, skinless chicken
breasts (4oz each), cooked and
cut into cubes
• 1 tablespoon soy sauce
• ¼ cup low sodium chicken broth
• 1 clove garlic, crushed
• 1 teaspoon fresh ginger, grated
• 2 teaspoons coconut oil
• ¼ cup slivered almonds
• 1 cup broccoli florets
• 1 cup snow peas, cut in half
• 1 cup mushrooms, sliced
• 2 scallions, cut into pieces
about 1 inch (2.5 cm) long

DIRECTIONS
1. Make sure all ingredients are chopped, sliced, and grated before cooking.
Once ready, stir together the soy sauce, broth, garlic, and ginger.
2. Heat 1 teaspoon of coconut oil in a wok or large pan over high heat.
3. Add the almonds and stir-fry them until they’re light golden.
Remove and set aside.
4. Heat another teaspoon of coconut oil in the pan and add the broccoli,
snow peas, mushrooms, and scallions to the pan. Stir-fry for about 5
minutes or until just barely tender-crisp. Add the chicken and stir-fry
for about 1 minute and toss everything together well.
5. Cover and simmer for 3 to 4 minutes.
6. Top with the almonds and serve.

Per Serving
CALORIES: 238
PROTEIN : 32g
CARBS : 5g
FAT : 10g

THAI CHICKEN BASIL STIR-FRY

INGREDIENTS
RECIPE MAKES 4 SERVINGS
• 4 boneless, skinless chicken
breasts (4oz each)
• 2 tablespoons thai fish sauce
• 2 tablespoons soy sauce
• Pinch of stevia
• 2 teaspoons dried basil
• 1 teaspoon red pepper flakes
• 2 teaspoons coconut oil
• 2 cloves garlic, crushed
• 1 small onion, sliced
• 3 cups green beans
(cut each bean in 3-4 pieces)

DIRECTIONS
1. Combine the fish sauce, soy sauce, stevia in a blender. Blend for
several seconds, then turn off the blender. Add the basil and red
pepper flakes, set aside.
2. Heat 1 teaspoon of oil in a wok or pan over high heat and add
the garlic, chicken, and onion and stir-fry for 3 to 4 minutes.
Add the green beans and continue to stir-fry until the chicken is
cooked through.
3. Stir the fish sauce mixture into the stir-fry. Turn the heat
to medium, cover, and simmer for 2 to 3 minutes
(the beans should be tender-crisp).

Per Serving
CALORIES: 198
PROTEIN : 31g
CARBS : 5g
FAT : 6g

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 Skips – Exercise of the Week

Post author By MaxNRG
Post date December 20, 2011

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.