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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 πŸ‘ (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 πŸ”₯ (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 πŸ‘Œ (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 πŸ’ͺ ....

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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*** 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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  • Carb Myths

    Carb Myths

    CARB MYTHS 1) Carbs are NOT the reason you gain weight! Not regulating your energy balance will always be the reason for you gaining excess fat. 2) There is no such thing as a good or bad carb. They all differ in a range of qualities such as: how your body breaks it down, starch, fibre, ability to spike insulin etc- Doesn’t make one carb source bad and one good. As a rule of thumb with my own nutrition and one I would suggest to a client is to stick to cleaner, less processed forms of carbohydrates as they are more nutrient dense and filling as opposed to something like bread which is processed with added sodium, sugars and preservatives. Essentially though, if it fits ....

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    THE BREAKDOWN OF A LAT PULL DOWN So you think you know the lat pull down? It is a pretty popular exercise used by gym goers on the reg! For body builders its assists with creating that “X” shape …so important in the back pose, but body builders aside, it is a great movement to build posterior strength and correct posture. AND to my fellow lady friends… it can create the illusion of a smaller waist. HOWEVER…a majority of the time it is done incorrectly due to poor form and the Latissimus Dorsi in turn does not get used effectively. The most common issues I see with form include: - Initiating the motion using the front part of the Deltoid (shoulder) and ....

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  • How to smash goals 101

    How to smash goals 101

    ✨ How to smash goals 101 ✨ do you find yourself struggling to reach your health and fitness goals or stick to a diet long term? You jump right in and go great for the first week and then begin to makes small excuses that convince yourself it was okay to skip the gym today or reason with yourself as to why you overslept. If you aren’t meeting your goals it’s probably because you have been unrealistic about them and let’s face it, you probably have based it on what you have seen some one else do... “ I saw blah blah was on this diet and she lost blah kg.” So here are the best possible tips I can give you to get yourself actually reaching your goals: ....

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  • Shoulders


    πŸ’ͺ🏻Make it grow!πŸ’ͺ🏻 . ☝️A very simple but overlooked way to assist a stubborn group of muscles or muscle to grow, is to work them at the start of your sessions. . ✌️Just like spreading your volume out can increase the quality of your workout. In fact studies show this. . 🀟However you don’t really need to study that when you are the most fresh you can perform the best quality sets πŸ‘Œ . #gym #body #healthy #muscles #lateralraises #shoulders #sets #workouts #grow #quality @ Ballarat, Victoria ....

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