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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


    💪🏻Make it grow!💪🏻 . ☝️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 👌 . #gym #body #healthy #muscles #lateralraises #shoulders #sets #workouts #grow #quality @ Ballarat, Victoria ....

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  • Stretching


    Why Stretching is Important 🤔 👌Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. ☝️For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, ....

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  • Sumo Deadlift

    Sumo Deadlift

    Sumo Deadlifts!💪🏻 The sumo deadlift is an effective deadlifting movement to increase upper back, hamstrings, glutes, and trap development. You’ll notice it’s a favourite exercise in the gym recently by some people. Its also a movement that would be seen in powerlifting programs and meets, general fitness and workout plans, functional fitness, and even Olympic weightlifting. 🏋🏻‍♂️ The Sumo Deadlift (which is one of the main deadlift variations used in powerlifting and formal deadlift training) is done with a wider stance and more upright torso than the conventional deadlift. In doing so, the sumo deadlift targets and develops different muscle groups ....

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  • Reasons Why You’re Not Gaining Muscle??

    Reasons Why You’re Not Gaining Muscle??

    Reasons Why You’re Not Gaining Muscle?? After training for a while it doesn’t take long to figure out that progress is slow going, and hard to come by to say the least. Unfortunately, you can’t just show up to the gym, pump a few weights around and expect to get good gains just like that. If you’re not making the progress you want to be, read on! You could be missing one or more of these crucial steps... Not eating enough calories. I’m sure at some point we have all heard about calories in verses calories out. Thing is that generally we talk about this on the topic of fat loss. Eating a daily surplus of 10% calories should make sure there is enough energy ....

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