Commit2fitpro

EXTENDED 17/02/2024
Hey we've extended the Pilates Lite offer for a couple of weeks.
The demand for our Pilates Lite Special has been off the charts.

We've also upgraded our memberships as well for current memberships and Open Gym.

We appreciate your feedback.

WE ARE LISTENING!!!

https://wongafitness.com.au/specials

Hello for 2024
Here's a quick update on the website
Check it out in the link below!

Pilates Lite
$50 for 3 p/w Class Pass to Reformer Pilates

OPEN GYM ACCESS
8:30am - 4:00pm Monday - Friday
10:00 am -3:00 pm Saturdays

Taking Registration for our First for 2024
RESET FITNESS CHALLENGE
https://wongafitness.com.au/specials

Hey there at long last I’m kicking off my Signature Muay Thai System.

Here’s the link to book in a class

Wonga Fitness Brand new health & fitness studio opening soon in Wonga Park!

We want and/or to help our clients feel rejuvenated and relaxed in our dedicated room . Massage and Physiotherapist treatment room is now available for rent agreements!
We’re setting you so day 1 your good to go.

system and


Feel equipped and Unleash your magic and create a where clients With a touch of and in our facility opening very soon, this space promises to elevate your practice to new heights! are all welcome here "
email me on [email protected] Cheers

Hey Check Your Email. I've sent you a health, fitness, nutrition and habit development update.
Cheers chat soon

#1. Are You In? On The Exclusive Premium Foundation Members G'day!...

Hey Check Your Email. I've sent you a health, fitness, nutrition and habit development update.
Cheers chat soon

My Top Fit Pro Tips Life Lasting Fitness Meals Move...

The Body Composition Scanner
Is Set Up and ready for you now.
Send me a text to let me know the time and day your able. It takes 2 mins to learn a bit more about your body.

Here's some more info.
The InBody Body Composition Scanner

is a highly effective and precise device which tests and provides in-depth results in less than two minutes.
The scanner uses 15 impedance measurements, by using 3 different frequencies to measure the 5 segments of the body.

This provides over 40 parameters relevant and specific to body composition.

The scanner allows you and I as your coach to deep dive regularly into monitoring your level of body fat, lean muscle mass and muscular development.

It's about understanding how your diet, lifestyle and training regime are influencing your overall body composition which forms a peace of your health thats beneath the surface.

As You Know I'm Here To Help You Inside And Out

SO LET'S DIG DEEP!!

The body scanner shares the comprehensive view of your body composition beyond just body fat percentage. It can measure several other important components of your body such as muscle mass, bone density, and water retention.

Muscle mass is an essential component of overall health and fitness, and knowing your muscle mass can help you better understand your body's overall muscle balance from left to right side and lower to upper body.
Similarly, bone density is an important factor in determining overall health and can help in identifying risks.

Water retention, on the other hand, can indicate if you're dehydrated or if you have inflammation in certain areas of your body.

By measuring all these components accurately, a body composition scanner can provide you with a better understanding of your efforts and the impact to overall health and fitness levels.

It can also help in identifying any imbalances or deficiencies that may need to be addressed through dietary and lifestyle changes or targeted exercise routines.

Therefore, it's important to recognise that body composition scanners as a helpful important tool to help offer a more holistic view of your body beyond just body fat percentage but share more about managing your overall health and wellness topics like.

We can effectively plan an individual's direction toward exercise, dietary habits, and lifestyle factors which is important in developing a personalised fitness and nutrition plan which maximises you health and well-being.

Like any good coach it's about knowing my clients!

Monitoring changes in body composition over time: Regular body scanning allows individuals and coaches to track changes in their body composition over time. which helps to identify areas where you need to focus your efforts to achieve your fitness goals.

Identifying health risks: Body composition scanning can help identify health risks associated with obesity or excess body fat. High levels of body fat can increase the risk of various health problems, such as heart disease, diabetes, and certain types of cancer.

Personalised fitness and nutrition plans: With accurate information about your body composition, individuals can create personalised fitness and nutrition plans that are tailored to specific needs and goals.

For example, a person with low muscle mass may benefit from strength training exercises and a higher protein diet.

Motivation: Seeing changes in body composition over time can be a motivating factor for individuals trying to achieve their fitness goals. The use of a body composition scanner can help individuals stay motivated and on track with their fitness journey.

Overall, a body composition scanner can be a valuable tool in assessing an individual's overall health and fitness level, identifying health risks, and developing personalised fitness and nutrition plans

Yes, staying is essential for good and can have many benefits for your body.
Water makes up a significant portion of your body and is necessary for many important bodily functions, including regulating body temperature, lubricating joints, and transporting and to cells.

When you're , your body can't perform these functions as effectively, which can lead to , , and even during .

In addition, dehydration can also affect your function and , making it difficult to and stay alert.

To stay properly hydrated, it's important to drink plenty of throughout the day, especially when you're active or exposed to hot temperatures.

An easy to remember rule of thumb is to aim for 1 liter of water per 25 kg of body per day,

Although your individual needs may vary depending on your activity level, age, and other factors like intake, monitoring your body weight before and after exercise can be a useful way to estimate your losses and ensure that you're adequately .

To calculate how much fluid you've lost, you can weigh yourself before and after your exercise session, making sure to wear minimal clothing and to use the same scale each time. For example, if you weighed 70 kilograms before your workout and 69 kilograms after, you've lost 1 kilogram (or 1000 grams) of body weight.

As a general guideline, it's recommended to aim to replace about 800 milliliters (80%) of fluid of body weight lost during exercise.
So in the e.g. above: if you lost 1 kilogram of body weight during your workout, you would aim to replace around (80%) 800 milliliters of fluid.

It's important to note that individual fluid needs can vary based on a variety of factors, such as exercise intensity, duration, and environmental conditions, as well as individual sweat rates and body size.
So while using the 20% buffer rule can be a useful starting point, it's important to also pay attention to your body's thirst signals and aim to drink enough fluids to fully rehydrate after exercise.

In addition to water, you can also get fluids from other sources, such as fruits and vegetables, soups, and drinks.
However, it's important to be mindful of calorie dense sugary drinks , as they can contribute to weight gain and other health problems if consumed in excess.
Overall, staying hydrated is a simple yet important step you can take to support your overall and .

Developing a consistent for any like , and even going to earlier involves a few key steps.
Step 1., it's important to identify what part of your life you think would help you improve aspects of your health the most, e.g. exercise, , or more then
Step 2. Find the exercise, food and habits you'd enjoy and what fits into your schedule.

It's important to set aside a specific time and day each week for this activity. This helps to establish a routine and makes it easier to stick to over time, in addition to be with -negociable standards with yourself.

In order to ensure that you have enough time for these habits, It may be necessary to adjust your schedule or make other changes.

This could involve waking up earlier,.

Developing a consistent routine for any habit like exercise, eating healthy food and even going to bed earlier involves a few key steps.
Step 1., it's important to identify what part of your life you think would help you improve aspects of your health the most, e.g. exercise, nutrition, or more sleep then
Step 2. Find the exercise, food and habits you'd enjoy and what fits into your schedule.

It's important to set aside a specific time and day each week for this activity. This helps to establish a routine and makes it easier to stick to over time, in addition to be accountable with no-negociable standards with yourself.

In order to ensure that you have enough time for these habits, It may be necessary to adjust your schedule or make other lifestyle changes.

This could involve waking up earlier, going to bed earlier, or cutting back on other activities that don't contribute to your overall health and well-being.

Consistency is key when it comes to improving any aspect of your health, so try to make it a habit by sticking to your routine as much as possible.

Handy tip is that e.g. common strategy used by athletes and other high-performing individuals to develop positive habits and improve their performance. This strategy is often referred to as "habit stacking" or "tiny habits".

The idea behind habit stacking is to link a new habit you want to develop with an existing habit you already do regularly. By doing this, you create a trigger or prompt that reminds you to do the new habit, and make it more likely that you'll follow through with it.

For example, if an athlete wants to develop a habit of practicing visualisation exercises, they might choose to do it every day after they brush their teeth in the morning.
By linking the new habit to an existing habit that they already do every day, they're more likely to remember to do it consistently.

That's why we look for something your already good at.

Overall, habit stacking can be an effective way to develop new habits and improve performance.
It helps to make the habit more automatic and less reliant on willpower, which can make it easier to stick with over time.
This will help you establish a healthy lifestyle and enjoy the many benefits that come with regular physical activity, including improved physical fitness, better mood, and a reduced risk of chronic diseases. and so many other healthy benefits.

So happy habit stacking
Cheers

Incorporating strength training into your fitness routine is crucial for achieving optimal health and wellness.
Whether you use weights, resistance bands, or your own body weight, strength training can help you build lean muscle mass, increase bone density, and boost your metabolism.
These benefits can translate into improved overall fitness, enhanced athletic performance, and reduced risk of injury.
A Lot of people don't realise, strength training can help you maintain your muscle mass as you age, which is important for maintaining a healthy and active lifestyle.
Remember to stretch during and post workout to maintain mobility, flexibility while additionally improving recovery.

It's about challenging your body enough to make the other moments easier.
Your future self will thank you.

So, whether you're a beginner or an experienced fitness enthusiast, make sure you include strength training as a regular part of your workout routine for maximum benefits.

Exercising is an incredible opportunity to not only improve your physical health, but also your mental well-being.
Fact is when you choose an activity that you genuinely enjoy, it becomes so much more than just a workout - it becomes a source of joy and fulfillment and something meaningful.
Whether it's running, muay thai, weightlifting walking, swimming, cycling, or dancing, finding an activity that speaks to your soul and ignites your passions is the key to a successful fitness journey. So, embrace the journey with open arms and let the fun begin!
If the reward of feeling stronger, healthier, and happier isn't enough than stop for a moment and imagine that the people witnessing your achievements may actually be inspired to put into action the steps towards their own passion.
Open up to the possibilities.
Believe me it's worth every step.

After. Goal Setting (Step 1.)

It's Time for Step 2.

Personalised Exercise Recommendations:
A doctor can provide tailored recommendations based on your medical history, current health status, and specific health conditions.
Combining this information can help you and your fitness professional, design an effective exercise plan that is safe and appropriate for your needs.

-Physiotherapist
-Exercise Physiologists
-Myotherapists
-Osteotherapists
-Remedial Therapy
Combined with a fitness professional will have a massive impact towards helping clients become the best shape of their lives.

Risk Assessment:
-A health check can help identify any potential risks or underlying health conditions that could affect your ability to exercise. Your doctor can provide guidance on how to manage these risks and avoid complications.

Early Detection of Health Issues:
-Regular health checks can help detect health issues early, which increases the chances of successful treatment and recovery. For example, a doctor can identify cardiovascular problems that could be exacerbated by intense physical activity, or joint problems that may require modifications to your exercise routine.

Medication Management:
-Some medications can affect your ability to exercise, and your doctor can provide guidance on how to manage these medications while staying active. They can also advise you on any precautions you should take to ensure your safety while exercising.

Motivation and Encouragement:
-Seeing a doctor/allied health professional for a health check before starting an exercise routine can provide the motivation and encouragement you need to get started.
The guidance for these professional can explain the benefits of exercise and relate it to your specific need and help you set realistic goals for your fitness journey moving forward.

Save time by knowing where to start.
Step 1.
Identify Your Goals: Start by thinking about the areas of your life you want to improve and set specific, achievable for yourself. Write them down so you can refer to them as you work towards them.

Break Down Your Goals into Smaller Steps: Breaking down your goals into smaller, more manageable steps can help you make progress more easily and stay . Instead of trying to achieve everything at once, focus on one step at a time.

Start with One Small Step: Choose a small step that will move you closer to your goal, and make it a daily . For example, if your goal is to be more physically active, start by taking a 10-minute walk each day.

Celebrate Your Progress: Celebrate each small step you take towards your goal, no matter how small it may seem. This will help keep you motivated and encourage you to keep making progress.

Keep Adding Steps: As you get comfortable with each step, add another one. Keep taking small, gradual steps towards your goals and you'll eventually get there. Don't be discouraged if you encounter setbacks along the way, just keep pushing forward one step at a time.
By taking small, manageable steps, you'll be able to make meaningful progress towards your goals, build good habits, and become the over time.

Spreading and making others feel good can have a ripple effect that can continue to make a difference in people's lives.

A small act of , a compliment, or a can have a profound impact on someone's day and can boost their mood, confidence, and overall -being.
By being the reason for someone's good day, you not only make them feel good, but you also create an opportunity for them to pay it forward and spread the positive effects to others.

This creates a cycle of kindness and generosity that can make a lasting impact.

You'll also feel better in your own skin
Some people can struggle to feel comfortable and confident on the inside which means it's a real journey to feeling good because they have forgotten how,

But the fact is, there are several things you can do to get started:

Practice self-care: Make time for activities that you enjoy and that help you feel relaxed and refreshed, such as reading, taking a bath, or .

Focus on positive -talk: Pay attention to the things you say to yourself and try to replace negative thoughts with positive ones. Remind yourself of your and , and be kind to yourself.

Exercise regularly: Regular exercise can help boost self-esteem, relieve stress, and improve overall physical and mental health. Find an activity that you enjoy and make it a part of your routine.

Eat a balanced diet: Fueling your body with nutritious foods can help you feel better both physically and mentally.
Focus on eating a variety of whole, unprocessed foods, and limit your intake of added sugars and proceed elements in your food, also monitor salt, and unhealthy fats.

Surround yourself with people who support and encourage you, and limit your exposure to negativity.

Accept yourself: It's important to accept and love yourself for who you are, flaws and all. Focus on your personal strengths and qualities, and try not to compare yourself to others.

Remember, feeling better in your own skin is a journey and it takes time.
Be patient with yourself and celebrate small wins along the way.

Who to call for mental health
If you're experiencing mental health concerns, it's import

What's one of the most influentical tools used for strength,
generating impact into power and mindfulness???

Using breath and breathing techniques to connect to your body and release toxins is one of the fastest ways to reduce stress, increase your health and allow you to become more mindful and present.

For Martail Arts and health and fitness try this.

Tip 1. Next time you do a push up try breathing out on the effort (the effort movement up☝️ ) and feel how much less effort it takes to get to the top extended postion..

Check out these 5 benefits of morning breathing exercises
We use the breathing techniques to help us preserve energy and generate impact into striking with less effort.

It's a skill like any other which needs to be practised,
When you’ve developed the skill the benifits are undeniable and unmatched.

Sounds easy?
This weeks challenge is….
give it a go!!

A reminder to be present.

I’m thinking of us all.

Some people are better than others at doing this habit.

I found after the release of covid lockdowns a lot of us felt we needed to make up for the lost time.

Which meant focusing. The important question is::: What was sacrificed in that time?……….

Life can get crazy with all that we have going on and we often forget to stop and appreciate all that is around us.

Taking a moment to be present and grateful is one of the best ways to be mindful, reduce stress and to cultivate more joy and appreciation in our lives, and also find creativity which plays a key role in our wellbeing.

Sometimes big decisions that need to be made with a level head, but it’s hard to see the forest for the trees.
In moments those small tasks (🌲) can block you from the big picture……..
Practicing being present can help us to find clarity.

Cheers too you all

A reminder to be present.

I’m thinking of us all.

Some people are better than others at doing this habit.

I found after the release of covid lockdowns a lot of us felt we needed to make up for the lost time.

Which meant focusing. The important question is::: What was sacrificed in that time?……….

Life can get crazy with all that we have going on and we often forget to stop and appreciate all that is around us.

Taking a moment to be present and grateful is one of the best ways to be mindful, reduce stress and to cultivate more joy and appreciation in our lives, and also find creativity which plays a key role in our wellbeing.

Sometimes big decisions that need to be made with a level head, but it’s hard to see the forest for the trees.
In moments those small tasks (🌲) can block you from the big picture……..
Practicing being present can help us to find clarity.

Cheers too you all