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18 Jun 2018
Diabetes is a huge topic

On a serious note.. diabetes, a great article from our trainer Corey Davies, Fitness Coach A subject that sits close to the Heart with me is one of the most overlooked conditions in our society, that also could be prevented with a healthier lifestyle. 🍽 A little research in our relationship with food and exercise can go a long way. We all have heard of Diabetes but don’t understand how far the effects can get. What is diabetes? 🤔 Diabetes is a serious complex condition which can affect the entire body. Diabetes requires daily self care and if complications develop, diabetes can have a significant impact on quality of life and can reduce life expectancy. While there is ....
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18 Jun 2018
What's a good Protein source

Everyone knows protein is essential for recovery. But what sources are best and why is a little less clear. Ultimately, it comes down to their individual amino acid profile and digestibility. The more abundant they are in certain amino acids the better that protein can be utilised. Its important to know what’s-what when it come to the quality of protein in your diet. Plant based proteins lack some of the essential amino acids (except soy). Because of this they are classed as ‘incomplete proteins’. If you’re someone who doesn’t eat animal foods for whatever reason, my advice would be to use as many different sources of protein as possible because what one ....
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8 Jun 2018
Why is leg training so important....

The idea of training Legs is hated by many, but is a necessary component for most athletes! A bit of a read, but here are 9 points as to why #legday is important 😉. 1️⃣ You’ll be a better athlete. The power generated from your lower half is essential for nearly every sport. Think of footy players sprinting to the ball, basketball players jumping above the rim, or cricket players generating enough power to knock one out of the pitch. A well-developed lower body will allow you to use maximum explosive force with minimal effort. 2️⃣ You’ll reduce your risk of injury. Leg strength could also be the difference between getting injured and staying in the game. Performing functional ....
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4 Jun 2018
Why hydration is key to good health

When it comes to dieting and training, water can be the most overlooked component of any program… Or at least it was when I first started training. I remember days of going to school and not have an ounce of water until walking in the door at home where I’d guzzle a couple of classes and be good to go for the afternoon. It wasn’t until competing in my first Bodybuilding event the I started to realise the benefits that drinking water would have on my physique, energy levels and overall wellbeing. So, what’s the big fuss anyway? Below I have outline some of the many benefits you will receive from keeping properly hydrated… Water Promotes ....
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3 Jun 2018
?? Alcohol and Fat Loss don’t mix! ??

🍺 Alcohol and Fat Loss don’t mix! 🍺 I like a drink with mates as much as the next Aussie.. BUT, if you are trying to achieve fitness related or fat loss goals then excessive alcohol consumption can have reverse effects on your progress. 🍽 Empty Calories: Calories consumed through drinking alcohol have no nutritional value that benefit your fitness goals I.e protein. That’s on top of the fact that your liver is too busy trying to process the alcohol to even assist in absorbing any nutrients you do get. ❌ Filters: The symptoms of alcohol which everyone is aware of are caused by the alcohol in the blood, the liver and kidneys this is because they are working harder to filter ....
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30 May 2018
Fitness Mistakes

Fitness mistakes that are commonly made when making a change to a healthy/fitness lifestyle.. 👎 Clean eating does not mean you'll consistently loose weight. You may loose weight in the first few weeks due to detoxing and healing of inflammation that bad food causes in the organs and various body parts. But you'll need to consume in a deficit to you energy expenditure to loose weight. In the end it always comes down to input vs output. 👎 Heavy lifting does not make you bulky! This this is a myth! Growing muscle in fact creates muscle tone, guys will naturally get bigger due to having higher levels of testosterone but even then it depends on the consistency of the training and ....
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28 May 2018
5 Steps to perfect form

🤓 5 Steps to achieve Perfect form! ☝️First, learn the joints, actions and muscles involved in the exercises you’re performing. ✌️Second, minimise momentum when performing movements. (Control the weights rather then do what ever it takes to move it). 🤟 Third, adding weight each week is only one way of progression. Also try adding reps to sets or slow reps down (tempo). 👌 Fourth, improve your mind muscle connection, learn to feel and target muscle groups used when performing the exercises. 🖐 Lastly, it takes time to master anything, “perfect practice makes perfect”. In the end you want the movements to become second nature! Train Smart! C-Davies ....
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26 May 2018
Core Exercise

Rehab client Christie performing a favourite of mine, the Deadbug! Christie came to me post knee surgery (tibial plateau fracture), with limited range of motion (knee flexion and extension was difficult)... 3 weeks under my supervision and guidance, Christie has reached full knee extension and is finding some exercises such as the Wall Squat Holds and Deadbugs simpler as now she no longer feels pain completing these exercises. With the Deadbug, because the extended leg was not touching the ground, the quadricep is forced to resist gravities pull to the ground (strength development). 2 weeks ago, Christie could not do this without pain running around her knee so we utilised simpler other ....
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26 May 2018
Shoulder girdle strength

Sparky performing the Single Arm Kneeling Landmine Press for development of eccentric control of the shoulder girdle/scapula retraction and to increase stability at the posterior side of the shoulder. The shoulder, being one of the joints that is designed for a lot of mobility, needs to be strengthened to improve stabilisation. To be able to resist high degrees of force (especially in an eccentric contraction- muscle lengthening). Great work Sparkman!! 💪 #athlete #injuryprevention #strengthandconditioning @bens_army_24h_fitness ....
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25 May 2018
Personal Training and Bootcamp Programs in Ballarat!

Check out our new website for Ben's Army 24/7 Fitness!
We proudly serve the Ballarat, Alfredton, and Wendouree areas! Come see the programs and deals we have to offer. Personal Training, Bootcamp, Mums Group Training and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click below to visit us on our social media pages!! Facebook Google+ Twitter Instagram ....
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