• Skip to content
  • Skip to primary sidebar
  • Skip to footer
Assist PT

Assist PT

Personal Training, where you're health and results matter

  • 26 Hutchinson Street, Lilydale
  • |
  • 1300 560 895
  • |
  • Questions
  • Members Login
  • Results
  • About
  • Services
  • Resources
  • Blog
  • Contact
  • Faq
  • Search
x

3 Biggest Reasons Why You’re Not Toning Up

Annette Shepherd

By Annette Shepherd

You’re probably already exercising and watching what you eat but perhaps results are slow. You want less wobbly bits and you want to see a little more definition.

Sometimes it’s just the smallest tweak you make to the way you train, your nutrition and/or recovery that helps change the game.

Using Exercise to Tone Up

Hours upon hours of cardio will lead you to skinny fat. You will “look” skinny but with lots of loose wobbly bits. Working with weights on the other hand will help you tone up but I’m not just talking about picking up a set of dumbbells and moving them about, hopping from one machine to the next or doing bootcamp or body pump. Your best results come from a program that has been designed specifically for your body. Your program needs to address your tightnesses and weaknesses, your joints, what you do for a job, your past injuries and limitations, your stress load and health markers.

Once you’ve been consistently following a program that adheres to all of this, you’ll need your program updated to allow your body to continue adapting. Loading the body with enough stimulus and then changing the load, movement, time under tension and rest breaks are just some of the things we look at when creating new programs. So how do you know you are getting this out of your program? Here are some things to look for:

  1. Were you structurally assessed by the trainer who wrote your program prior to being given your program?
  2. Is your program personalised to your body and goals? Or are you getting the same old layout with different exercises?
  3. Is your program regularly updated (4-6 weeks max)?
  4. Does your program challenge you or is it a walk in the park?
  5. Are you doing the right type of exercise to compliment not just your body and goals but your lifestyle and your health too? You will know you are if your posture is improving, you have less aches and pains and your immune system is functioning well.

A trainer who knows how to assess you properly will analyse your movement patterns to identify your tightnesses and weaknesses to ensure the program they give you keeps you safe and helps you see faster results. They will explain your tightnesses and help you work on your weaknesses, not load you up to ridiculous loads to help you boost your ego or theirs, before your body is ready to safely move the load. We hear and see the horror stories but many people unknowingly put their trust in trainers who do not take simple things like this into consideration.

Using Nutrition to Tone Up

Eating foods you think are healthy is very different to eating foods that actually are healthy for you. When you’re training, you need to make sure you fuel your body for performance. Some people do better eating more carbs, while others need less initially. Some people need those carbs before training while others utilise them better after training or in the last meal of the day. I’m not going to go into what’s best for you in this article because the truth is it depends. It depends on the way your body utilises fats and sugars. It depends on what your starting point is. It depends on your health. It depends on how much and the type of training you’re doing. Until you’re ready to reach out for personalised guidance with your nutrition, here are some things to help direct you:

  1. Are you keeping a food diary to log the foods you eat on a daily basis?
  2. Are you eating more natural (unprocessed) foods than packaged (processed) foods?
  3. Are you consuming foods that are causing inflammation in your digestive system?
  4. Are you consuming enough protein and plant foods?
  5. Are you restricting calorie intake more than your body needs to function optimally and still see progress?

The amount of food you’re eating, or not eating, along with the foods you eat on a daily basis play a big role in why you currently look the way you do. Cleaning up your eating habits will help you see fastest results when matched with a personalised training program. To clean up your eating habits, gain a better understanding on what nutrients you are consuming through your foods and track your food and beverage intake to get an honest perspective of your choices and habits. If you need help creating healthier habits, ask us about our online coaching workshops Habit Overhaul and Food Freedom! At Assist PT, we use Applied Muscle Testing to get a read on your body to see what foods you best respond to so that you can reduce inflammation and eat to reach your goals. Our bodies are incredibly intelligent, we just need to understand how to read it, listen to it and give it what it needs to function optimally. If you’re consuming inflammatory foods, your body is not interested in fat burning and performance, its priority is survival, fighting the damage caused by inflammation.

Using Recovery Methods to Tone Up

For some, lack of results comes down to not putting enough adequate stress on the body, while for others it’s about handling that stress better. Not properly dealing with stress can slow down progress so the biggest areas to address when it comes to recovery is stress management and sleep along with using nutrition to support the recovery process. Here are some areas worthy of consideration when it comes to your recovery:

  1. Have you worked how many hours sleep your body actually needs each night? This is a simple technique I can share with you now. Some of us need 6 hours sleep, others 8 hours, so to say you need to get 8 hours sleep each night could be like telling you you should just be eating a low carb diet when in fact you may get leaner by consuming more higher energy carbs. Testing and measuring is the best way to find out what’s best for you. With foods, we use AMT to work that out so there’s no time wasted testing and measuring methods that aren’t the best for your body. We can use the same method to work out how much sleep you need too but to do this on your own, you will need to go to bed the same time each night and allow yourself to wake up without the need for an alarm to track how many hours your body needs before it naturally wakes up. Record this information down for 7 days then take an average to calculate how much sleep your body needs each night.
  2. Are you sleeping in a completely darkened room? Can you do something to reduce light getting in or turn off appliances that may have a standby light on?
  3. Have you tried a daily meditation practice with attention on your breathing to help increase oxygen in and around your system?
  4. If your sleep is poor, have you looked into the benefits of float tanks or cryo therapy? Tried reducing screen time before bed? Turning off all overhead lights?
  5. Are you getting enough nutrients out of your foods or supplementing with what your diet can not provide your body enough of? The body has a natural detoxification process but can only work with what you give it. You may also like to look into infrared sauna to help your body with detoxification and improving delivery of nutrients through blood flow too. Also, don’t forget the most important thing you can give your body – water!
  6. Massage is also important to help release tight muscles that may be holding back your training progress.

Of course, as always the best approach to your health and fitness goals is to seek out personalised help for a tailored solution. Be careful you aren’t getting “personalised” help in the form of a one size fits all solution. You’ll be amazed at what “personalised” means from trainer to trainer and facility to facility! If you’re willing to put in the effort and work with a trainer who keeps data on your training, nutrition and body composition you will see great results! If you need help, reach out! Our discovery session is our first point of contact with you to get all the information we can about where you’re at and what you’ve been doing. The next session begins if you choose to join us for training, starting with your structural analysis session to get all the information we can out of your body and movement patterns so we can get you started on a personalised program tailored exactly to your needs, then we test your body to see what foods will help you see faster results and if needed, tweak meal timing and macros to help you further.

 

 

Primary Sidebar

complimentary
discovery session

FIND OUT if our services
will be a good fit for you

Valued at $185

BOOK YOURS NOW

10 Time Saving Tips
for Faster Results

Proven ways to make health
and fitness fit in with your
busy schedule

DOWNLOAD NOW

Food Freedom

Get Your Comprehensive Guide To Successful Weight Loss

LEARN THE SECRETS

OUR TRAINERS

ANNETTE SHEPHERD

There is so much more to life than simply existing. The day I discovered my physical strength, my mental strength changed! Training is medicine for the mind, body and soul.

DISCOVER MORE

MATT SHEPHERD

There is so much more to life than simply existing. The day I discovered my physical strength, my mental strength changed! Training is medicine for the mind, body and soul.

DISCOVER MORE

Recent Articles

  • Nurturing Your Soul

    Nurturing Your Soul

    February 13, 2021
  • Nurturing Your Mind

    Nurturing Your Mind

    February 13, 2021
  • Nurturing Your Body

    Nurturing Your Body

    January 28, 2021
  • 1. Cook the potatoes until soft and peel them.

    1. Cook the potatoes until soft and peel them.

    June 28, 2020

OUR SERVICES

  • PERSONAL TRAINING

  • TRANSFORMATION
    PROGRAMS

  • NUTRITION & LIFESTYLE

  • Workshops

  • APPLIED MUSCLE TESTING

  • BIOSIGNATURE

assistpersonaltraining

View

Jan 9

Open
Totally appreciate this transformative space and the positive impact it continues to have on everyone who walks through our door

#11yearsstrong #smallbusinessmelb #personaltrainerlilydale #personaltrainer #fitness #strengthandconditioningcoach #placewecallhome #grateful #commitment #wellness #nutrition #health #assistptchampions #yarravalley

assistpersonaltraining

View

Dec 8

Open
Big thanks to @dalehansford91 for the upskilling weekend on Program Design.

Time well spent on the theory and methodology of influencing factors to Program Design

Undulating vs Linear styles of Periodisation

Exercise progression short cuts to enable faster results

Structural Balance Ratios and Length Tension norms

#programdesign #periodisation #performance #personaltrainerlilydale #upskilling #yarravalley #strength #health #injuryprevention #fasterresults #knowledge

assistpersonaltraining

View

Dec 2

Open
Your Body is Inflamed!

I recently just finished writing this 53 page ebook and to celebrate I've bundled it up with 3 shorter ebooks and our 10 day ecourse.

Best $22 you'll spend if you're suffering from inflammation and want to lose weight.

You can grab it all right here 👇

https://assistpt.com/course/inflammation-ebook/ link in the bio

assistpersonaltraining

View

Dec 2

Open
How much can you achieve? MJ says this much 😉 #wings #michaeljordan #performance #personaltraining #personaltrainer #lilydale #yarravalley  #health #fitness #strengthtraining

assistpersonaltraining

View

Nov 25

Open
One of my workshops has been snapped up and included in a Black Friday special with an incredible line up of world renowned leaders in the health and wellness industry. 

The Health & Wellness Super Stack will help you: 

Discover how to overcome the thought patterns and habits holding you back. 

Access the best nutrition information to lose weight and heal your body of chronic illness. 

Learn powerful skills to manage anxiety, de-stress your mind and body, and restore positivity and confidence to your life. 

Explore revered tools and resources that heal emotional trauma, beat anxiety, and build confidence. 

Unlock the expertise of leading coaches, the world’s top nutritionists, and renowned functional medicine doctors and naturopaths. 

Heal your mind and body, create clarity, and make decisions that empower your life and fulfill your goals. 

It includes an ebook by Dr Jonny Bowden PhD, CNS, known as the Nutrition MythBuster(TM), board-certified nutritionist, bestselling author, and regular guest of Dr Oz 

And Level 1 MAT Rapid Growth Technique By Evette Rose, author and founder of Metaphysical Anatomy, worth $395USD! 

You get everything in this supers stack for $49USD. Offer ends soon. 

Get everything you need. Link in our bio!

https://infostack.io/stack/health/?affiliate=annetteshepherd

#health #wellness #nutrition #supplements #mindset #healing #ebooks #ecourse #infostack #recipes #jonnybowden #evettemay #forensichealing

assistpersonaltraining

View

Oct 27

Open
You beauty!! 9th November come at us! Let's get every one fit and healthy, mentally and physically! #wegotyou ❤💪

New 4 week reset 1 on 1 training packages available!

💪1 on 1 Personal Training sessions

💚Personalised nutrition recommendations

🏃‍♂️Training plan for you to follow outside your PT sessions - no equipment necessary

🧗‍♂️Goal setting webinar to align you goals with your lifestyle

🍅Nutrition webinar to improve your relationship with food

🧠Mindset webinar to help you create healthier subconscious programs

💫Energy clearing with your option
A. To rebalance the body so you can see changes faster OR
B. Understand the emotional cause behind your past injury that keeps flaring up OR
C. Find out what cycle sabotages your ability to maintain your progress so that you can get off the roller coaster of losing weight only to find it again.

If you'd like to know more, head to our website (link in the bio) watch the video about us and take a look around our site to make sure a personalised 1 on 1 service is what you want. If it feels good, shoot us a message telling us what your goals are and we can arrange a time to chat further 💪

#personaltrainerlilydale #personaltrainermelbourne #1on1studio #personaltraining #ptstudio #yarravalley #smallbusinessmelbourne #mindset #nutrition #lifestyle #transformations #empoweringyoutoachieve #stengthandconditioning #althletes  #emotions #peaksandtroughs #breakthroughs

Food Freedom

Get Your Comprehensive Guide To Successful Weight Loss

LEARN THE SECRETS

10 DAY OVERHAUL

10 Days of Lifestyle Coaching Tips To Set You Up For Success

GET YOUR FIRST LESSON NOW

COMPLIMENTARY DISCOVERY SESSION

Find Our If Our Services Will Be A Good Fit For You

valued at $185

BOOK YOURS NOW

CONNECT WITH US

  • 26 Hutchinson Street, Lilydale |
  • 1300 560 895 |
  • Questions
  • ©Assist Personal Training |
  • All Rights Reserved |
  • Privacy Policy |
  • Who designed this website?

HOW TO NATURALLY
IMPROVE DIGESTION

Sign up today and have the ebook
and worksheets emailed direct to your inbox.

We are a spam free zone! Your privacy is safe with us!

Privacy Policy

CLEARING SABOTAGING
BEHAVIOURS

Sign up today and have the workshop
emailed direct to your inbox.

We are a spam free zone! Your privacy is safe with us!

Privacy Policy

JOIN US FOR A 10 DAY SNEAK
PEEK OF LESSONS FROM OUR ONLINE MEMBERSHIP BREATHE NOURISH GROW!

Enrol today and get 10 days of online coaching tips to help you
start making changes your mind and body will thank you for.

We are a spam free zone! Your privacy is safe with us!

Privacy Policy

Privacy Policy

This following document sets forth the Privacy Policy for this website. We are bound by the Privacy Act 1988 (Crh), which sets out a number of principles concerning the privacy of individuals using this website.

Collection of your personal information

We collect Non-Personally Identifiable Information from visitors to this Website. Non-Personally Identifiable Information is information that cannot by itself be used to identify a particular person or entity, and may include your IP host address, pages viewed, browser type, Internet browsing and usage habits, advertisements that you click on, Internet Service Provider, domain name, the time/date of your visit to this Website, the referring URL and your computer’s operating system.

Free offers & opt-ins

Participation in providing your email address in return for an offer from this site is completely voluntary and the user therefore has a choice whether or not to disclose your information. You may unsubscribe at any time so that you will not receive future emails.

Sharing of your personal information

Your personal information that we collect as a result of you purchasing our products & services, will NOT be shared with any third party, nor will it be used for unsolicited email marketing or spam. We may send you occasional marketing material in relation to our services.

What Information Do We Collect?

If you choose to correspond with us through email, we may retain the content of your email messages together with your email address and our responses.

Cookie Based Marketing

Some of our advertising campaigns may track users across different websites for the purpose of displaying advertising. We do not know which specific website are used in these campaigns, but you should assume tracking occurs, and if this is an issue you should turn-off third party cookies in your web browser.

How Do We Use Information We Collect from Cookies?

As you visit and browse Our Website, the Our Website uses cookies to differentiate you from other users. In some cases, we also use cookies to prevent you from having to log in more than is necessary for security. Cookies, in conjunction with our web server log files or pixels, allow us to calculate the aggregate number of people visiting Our Website and which parts of the site are most popular.

This helps us gather feedback to constantly improve Our Website and better serve our clients. Cookies and pixels do not allow us to gather any personal information about you and we do not intentionally store any personal information that your browser provided to us in your cookies.

IP Addresses

IP addresses are used by your computer every time you are connected to the Internet. Your IP address is a number that is used by computers on the network to identify your computer. IP addresses are automatically collected by our web server as part of demographic and profile data known as traffic data so that data (such as the Web pages you request) can be sent to you.

Sharing and Selling Information

We do not share, sell, lend or lease any of the information that uniquely identify a subscriber (such as email addresses or personal details) with anyone except to the extent it is necessary to process transactions or provide Services that you have requested.

How Can You Access and Correct Your Information?

You may request access to all your personally identifiable information that we collect online and maintain in our database by using our contact page form.

Changes to this Privacy Policy

We reserve the right to make amendments to this Privacy Policy at any time. If you have objections to the Privacy Policy, you should not access or use this website. You may contact us at any time with regards to this privacy policy.

Food Freedom

WHY DIETS DON’T WORK & MIND
BODY AWARENESS DOES

Learn everything you need to know to help you start seeing amazing results!

We are a spam free zone! Your privacy is safe with us.

Privacy Policy

10 Time Saving Tips
for Faster Results

Learn the simplest and most effective ways to make lifestyle changes fit in around your busy schedule.

We are a spam free zone! Your privacy is safe with us.

Privacy Policy

SET UP A
DISCOVERY CALL

Leave your details below and we’ll be in contact to find out
if our services are a good fit for your needs.

We are a spam free zone! Your privacy is safe with us.

Privacy Policy

  • Results
  • About
  • Services
  • Resources
  • Blog
  • Contact
  • Faq
  • Search