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Assist Personal Training

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Why Resistance Training Should Become a Priority the Older We Get!

By Annette Shepherd

Anti-aging products and solutions are a booming industry but your humble barbell may be doing far more good for you than you may actually realise!

Muscle mass influences hormone profiles, fat metabolism and immune function. It affects our health, helps us maintain body composition and even slow down the ageing process! When it comes to anti-aging benefits, a structured resistance training program is a great tool to help release testosterone, growth hormone (GH) and insulin-like growth factor-1 (IGF-1), also known as the anti-aging hormones in the body.

As we age though, it becomes harder for us to preserve our muscle mass. The average adult can expect to lose around 25g of muscle mass every year from the age of 30 to 60 and gain approximately 500g of body fat each year over that same period. That works out to be a loss of 7.5kg of muscle and a 15kg gain of body fat! (Source: Dr. Paul Cribb) These changes are mainly due to changes in hormones, activity, nutrition and chronic or acute illness but these changes in body composition can have serious repercussions on our metabolism and our health. Osteoporosis, diabetes, cardiovascular disease, unwanted weight gain and decreased immunity to name a few.

Resistance training is the most effective way to gain lean muscle mass. Not only will resistance training improve our strength, endurance and body composition, research demonstrates that resistance exercise training has profound effects on the musculoskeletal system, contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia, lower-back pain, and other disabilities.

More recent seminal research demonstrates that resistance training may positively affect risk factors such as insulin resistance, resting metabolic rate, glucose metabolism, blood pressure, body fat, and gastrointestinal transit time, which are associated with diabetes, heart disease, and cancer.

Research also indicates that most of the benefits of resistance training are likely to be obtained in two training sessions a week with 15-20 minutes time under tension, so long as resistance training involves precise controlled movements for each major muscle group. Studies suggest that along with brief prescriptive steady-state aerobic exercise, resistance training should be a central component of public health promotion programs. It’s never too late to start training but one thing is for sure, the older you become, the more important resistance exercise becomes. Pictured above is our client Lola who was 71 the first time she began resistance training!

Lola loves her training and at 76, it’s not something she even dreams about giving up now. Her only regret is she never started sooner!

Make changes today your future self will thank you for! Reach out for a free consultation and we can have a chat about where you’re at and what will be most beneficial for you right now.

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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.

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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.

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assistpersonaltraining

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May 14

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Yesterday we celebrated 10 years with our doors "officially" open at Assist PT.

It's been the best 10 years of our life! So many transformations for us and our clients.

Thank you for being part of the experience ❤️💪

On offer at the studio we have:

☆ 1:1 PT sessions
☆ Personalised nutrition support
☆ Personalised supplementation support for optimal health and wellness
☆ Life coaching
☆ Forensic Healing
☆ Physiotherapy
☆ Massage
☆ Breathwork
☆ For women looking for online support, @body.mind.soul.wellness offers a deep dive into your mind, body and soul inside Breathe Nourish Grow. A collaboration of all the goods we teach in our transformation programs with a nice drop off woowoo and energy healing.

Also, we've recently found out we haven't been receiving all our website enquiry emails. If you've enquired with us and were left hanging, we sincerely apologise. As of this afternoon the issue has been fully resolved.

#weturned10 #happybirthday #10yearsold #personaltrainerlilydale #personaltrainingmelbourne #ptstudiomelbourne #bodytransformations #healthandwellness #strengthandconditioning #gameready #basketballtraining #slamdunk @benursich #assistpt #conditionbeyondgameready #breathenourishgrow

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Apr 22

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It's been a while between posts. With so much time during the past 2 years of lock down for the fitness industry, we were able to really take time and reflect with a clear mind what's important in our lives.

Providing a truly transformational service has always been our priority, to make as much of an impact as we can with the hope that what we teach and provide as an experience is something that can be valuable in our clients lives well after their days of finishing with us.

This is the space you get to train in all by yourself, just you and your trainer.

Your time with us is not just about keeping you accountable by having to meet regularly with an experienced trainer who has the foresight to guide and help you navigate through what makes you feel like you need to be accountable but also addressing your mental and physical health and wellness. 

Your body is the master communicator. It's always guiding you with messages to help you experience your best life imaginable - in all areas of your life.

Since returning we've added a whole lot of new equipment, replacing some of our very old original pieces.

Annette is now offering breathwork in addition to Forensic Healing and Applied Muscle Testing for personalised nutrition and supplemental support.

And we'd also like to officially welcome Jesse from @corenetichealth to our studio who available for physio appointments in Lilydale too.

Online, we are offering mindset coaching, forensic healing and the 8 week transformational program Breathe Nourish Grow with @body.mind.soul.wellness.

All PT sessions are still 1 on 1 with Matt Shepherd who is approaching 15 years building on his skills. He's also assisting with coaching again for the NBL1 Kilysth Cobras Men's team in 2022 too.

#personaltrainerlilydale #personaltrainermelbourne #lilydale #yarravalley #smallbusinessvictoria #stillgoingstrong #personaltraining #physiotherapy #energyhealingmelbourne #forensichealing #breathworkhealing

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Sep 8

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New supps in stock from our friends at @designsforhealthaus

Tri Mag Supreme caps $28
Tri Mag Supreme powder $36
Tri Mag Supreme Night Powder $66
Immunitone Plus $27
Liposomal Vitamin C $66
Liposomal Vitamin D3 $36
Liposomal Methyl B12 $47
ProbioMed 50 $52
TriGandha $45
Whole Body Collagen $60

Collection available from Lilydale.

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Aug 24

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I have over 40 of you registered for "Your Body - The Road Map to Your Soul"! I'm so excited to share this info with you all.

Do you know that gallbladder issues relate to us holding onto acidic emotions?

Which can affect the function of our digestive system and digestive issues can be the start of many health issues down the track....which could all be avoided if we started digesting life better.

This is the type of thing we are going to be going through in this webinar.

It's free.

It happens 1pm AEST tomorrow!

Please join me. Head over to @body.mind.soul.wellness
and you'll find the link to register tomorrow.

I'll be talking about muscle tightness, health issues and how the body is constantly trying to communicate with us for better health and happiness.

#freewebinar #universalcodex #health #wellness #body #emotions #injuries #painmanagement #arewelistening #innatewisdom #ouramazingbody

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Jul 22

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Whatever it takes now guys. We are at that point and your health matters 😉 #lockdowntip  #VictoriansHaveHadEnough #supportsmallbusiness

assistpersonaltraining

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Jul 18

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Lockdown #5 here in Melbourne, Victoria. The gyms might be closed but please do not underestimate the power that stretching, movement and exercise has over your health in stressful times.

“Muscles absorb and respond to tensions and feelings. If they do not relax sufficiently following stress, then the tension accumulates and causes deeper, long-lasting damage. If this continues over a period of time, the muscles become set and fixed in this restricted form.

This is where you “hold” issues, emotions and trauma.

Frozen anger, fear, or grief creates a kind of body armour, which further blocks and holds back feelings, locking the musculature into fixed positions.

The muscles enable all the bodily systems to function, such as circulation, digestion, breathing, and nerve impulses. Their freedom of movement is essential for optimum health. When the muscles are restricted, your energy will be unable to flow smoothly.

Stress release and emotional expression are therefore essential for muscle ease. Exercise is also vital – it not only releases muscular tension but psycho/emotional tension as well.” YOUR BODY SPEAKS YOUR MIND ~ Deb Shapiro

Our psoas literally embodies our deepest urge for survival so if lockdown has put you into survival mode, stretch your hip flexors, get a tennis ball in there and start releasing it.

#lockdown #smallbusinessmelb #gyms #essential #healthadvice #emotions #injuryprevention #painmanagement #emotionalwellbeing #exercise #stressmanagement #anger #fear #grief #digestion #breathing #breathnourishgrow #psoas #hipflexors #stretching #survivalmodetip

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