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  • Importance of a big bum.

    Importance of a big bum.

    A great booty serves more than just appearances as Jarli explains 👌 Repost from Jarli Humm Fitness Coach Importance of a big bum. Having strong glutes is extremely important for everyone and here's why. The gluteus maximus, gluteus minimus and gluteus medius work alongside the hamstring muscles, bycept femoris, semitendinoses and semimembranosis to extend, rotate and abduct the hip along with the stabilisation of the pelvis. These muscles as a byproduct of hypotrophy, as in getting stronger, improve posture, alleviate lower back pain along with pain in the hips and knees, and enhance athletic performance. If your glutes arnt strong enough accessory muscles will take over the ....

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  • How long should you rest?

    How long should you rest?

    Some great info from Jarli Humm Fitness Coach How long should you rest? Well it used to be thought that shorter rest periods were better becuase it elevated hormonal levels, acute anabolic hormonal response however Brad shoenfeld has shown that this has little to no effect whatsoever in increasing muscle mass through hypotrophy. So simply put the post exercise bump in testosterone does not increase gainzz. He so followed that up with another study showing 3 min rest between sets compared to 1 minute had greater effects on muscle growth. So the longer you rest between sets the better, your not being lazy your increasing your muscle hypotrophy. However a systematic review showed this ....

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  • Female Weight Training

    Female Weight Training

    Our Coach Jarli is doing some posts on female strength training and how they can differ, here is Jarli's first post on the topic. So first thing that women should do when they train is use higher reps, anywhere from 10 to 30 per set. So why is this. Well untrained men and women both have similar distribution of muscle fibre types but when training commences these convert predominantly to type l. Whereas with most men they mainly change to type lla fibres. Now this means that women are more resistant to fatigue then men. Women can do more reps at a given intensity then men. Because women have more slow-twitch muscles, they should train their type I fibers more than men to grow to their ....

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  • Psycological benefits of exercise and physical activity

    Psycological benefits of exercise and physical activity

    A great post from Riley Psycological benefits of exercise and physical activity: It's quite profound that exercise and physical activity are very beneficial for our health from a physiological perspective, however there is very little discussion on the psycological advantages of participating in physical activity and exercise. Anxiety, Depression, Stress, Mood, Sleep, Conigtive Activity and Quality of Life all have a positive correlation to exercise. Anxiety: A pathological counterpart of normal fear, manifested by disturbance in mood, thinking behaviour and physiology... Anxiety VS Fear: Anxiety is a nervous disorder charcterised by excessive uneasiness and apprehension in the absence ....

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  • This morning's booty work out with Renee

    This morning's booty work out with Renee

    This morning's booty work out with Renee 🍑 (1) Belt squat 3x12 reps, great for working all over legs with out stressing your back, y9u can concentrate on contracting your glutes harder on the lock out of your hips. (2) Hip Thrusts 3x8reps, perfect for isolating your glutes and really activating them and making them really burn 🔥 (3) Reverse prone holds, we had a band around her ankles to activate her glutes more, it's a isometric hold that really targets your glutes, hold these for 30 seconds and you will be feeling them 👌 (4) Lunges 3x 2 laps of our bootcamp area. An old classic that always gets the legs working and an old favorite for targeting your glutes. 😁 (5) ....

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  • Exercise is medicine.

    Exercise is medicine.

    From our Trainer Jarli Humm Fitness Coach Exercise is medicine. The benefits of exercise on all aspects of health cannot be understated. If done regularly it can improve your mood and reduce feelings of anxiety and depression by increasing the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain. So if your feeling blue sometimes the best thing to do is go to the gym, because it does help 💪 ....

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  • Best foods for strength!!!

    Best foods for strength!!!

    Jarli Humm Fitness Coach is our new coach and he is full of Nutritional information!!! This is his latest post. . Best foods for strength!!! Protien is an important building block for muscle growth making it a priority in any athletes meal prep, but not all protien is equal. Animal based protien such as salmon and red meat has shown to be twice as effective for muscle growth compared to plant based proteins such as beans. But the best building block for muscle growth seems to be whey. . Muscle is tissue that is made up of protein. Muscle tissue is made up of fibers, and those fibers comprise chains of amino-acid molecules. . Whey protein contains all 9 essential amino acids, ....

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  • News Letter May 2019

    News Letter May 2019 Established over 6 years ago Ben’s Army has become one of the largest gyms in Ballarat assisting over 800 residents in achieving their health and fitness goals! We are so pleased to welcome you on board and help you take your next steps towards your goal. Our team focus on the individual and understands that one size truly does not fit all, we have coaches available to assist you that specialize in nutrition, body composition, strength and conditioning, general fitness, sport specific training and rehabilitation. MEET OUR TEAM   RILEY MARSH Bach Exercise & Sport Science Highly skilled in Strength & Conditioning, he is ....

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  • ***MENTAL HEALTH***

    ***MENTAL HEALTH***

    ***MENTAL HEALTH*** What effects does exercise have on the mind??? Mental Health, more specifically depression, is a huge problem in society. A wide variety of people experience mental health issues in some point in their lives. However most people do not know how to cope with the complications of depression and anxiety. Or have knowledge of where to go and who to talk to about the problems at hand and can lead to the tragic result of suicide... yes, a difficult subject to talk about but needs to be discussed. Every year, approximately 65,000 Australians make a suicide attempt. More than 3000 people in Australia died by suicide in 2017. It is the leading cause of death for Australians ....

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  • Pre and Post Natal

    Pre and Post Natal

    Attention ladies!! 😁 Many people believe that exercise and pregnancy are not a great combination. Which is strictly false.... Exercise can be very healthy and beneficial for a mother (and father) during pregnancy however, there may be some limitations that women may encounter when exercising during this exciting time. All available evidence suggests that exercise during pregnancy is associated with: *Greater psychological well-being *Less fatigue *Weight control *Lower chance of gestational diabetes *Shorter, easier delivery *Increased core strength *Faster post-partum recovery *Faster return to pre-pregnancy weight/fitness level *More energy *Improved sleep *Improved circulation ....

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