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Check out this wide grip dead lift 🏋🏼🏋🏻‍♀️

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Please remember for tomorrow we are opened 9am-5pm and no classes are running 🍺🍸🏏🍤

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Sorry for the inconvenience but no classes will run this Australia Day. 🏖🎊🏄🏸🍺 Club will be opened 9am-5pm

Fitness First Parramatta's cover photo

Sweet Cravings – how to stop them • Remove sugary products from house / or get family members to hide them • When craving sugar try a little bit of exercise instead • Sugar cravings can occur if overeating • Don’t skip meals • Try healthy side dishes with a side taste, may satisfy your sweet cravings after meal • Switch to wholegrain foods • Drink more water • Eat more vegetables can help stop sweet cravings • Make sure your getting enough sleep, sleep deprived can cause sugar cravings • Identify and avoid triggers for sugar cravings • Brush teeth and / mouth wash – sugary food does taste food after toothpaste and mouth wash • Reduce stress • Wheat or dairy allergies may also lead to sugar cravings • If have sugar cravings hold off and if still have them in half hour then have treat. • Have other snacks on hand such as fruit, dried fruit, nuts, seeds • If you do have sweets go quality over quantity Better snack alternatives: o Hummus and carrot sticks or pita wedges o Greek yogurt o Small piece of dark chocolate o Almonds and walnuts o Black-beans chips with salsa or guacamole o Whole-grain pretzel sticks and peanut butter o Roasted pumpkin seeds o Cherry tomatoes o Subway turkey breast wrap o Banana Brush And Gargle As a tip to help stop craving for dessert after a meal brush or gargle with an antiseptic mouthwash right after eating. Sugary foods don't taste good right after you've brushed your teeth or gargled. • Get some exercise. You may feel better if you go for a walk or get some other type of exercise. Exercise will stimulate brain chemicals that will improve your mood. • Sugar cravings may lessen if you decrease the number of calories you eat each day, so if you are eating too many calories, cut back. • Don't keep high calorie sweets in the house. • Don't skip meals, which can make cravings worse. • Keep your meals simple. The more side dishes and flavors you include in your meals, the more likely you are to overeat. When your brain is faced with several flavors, it takes longer to reach satiety, which means you will eat too much before you satisfy your cravings. • Choose healthy side dishes with a sweet taste. Perhaps if you satisfy your taste buds' need for sweet flavor during your meal, you won't fall for a big dessert afterward. Fruits and some vegetables are naturally sweet and offer vitamins, mineral and other important phytochemicals. Dressing up your carrots with a little honey glaze may keep the sugar cravings at bay later. 10 Ways How to Stop Sugar Cravings and Sugar Addiction If you’re trying to lose weight for free, learning ways how to stop sugar cravings and sugar addiction can be difficult. In a way, sugar cravings is similar to a drug addiction – your body becomes physically dependent on it, you build a tolerance to sugar, and stopping can be very, very difficult. Some experts may even believe that sugar addiction is as equally difficult to beat as smoking cigarettes. The signs of sugar addiction are not typically easy to recognize. Many people never realize they are addicted to sweet foods or realize how much sugar affects mood and emotions. However, before you can understand how to stop sugar cravings, you really need to first understand sugar addiction. Also trying all kinds of other supplements that can be dangerous, you owe it to yourself to just overcome your sugar cravings instead. It’s safer, better for you – you’ll lose weight – and it’s not going to cost you any money. Here are some of the signs of sugar addiction: • Feeling hyper or extremely tired after eating sugary or enriched grains (caused by change in blood sugar) • Inability to go more than 24 hours without craving something sweet Irritability when having too much or not enough sugar (this is caused by changes in your blood sugar) • Symptoms associated with diabetes symptoms (increased thirst, increased urination, yeast infections, etc.) yet after talking to doctor and being tested not diabetic • Irregular eating habits • Cakes, cookies, etc. irresistible even when not hungry • Sugar and Enriched grains make up more than half of your day’s meals • Drinking more than 1 regular soda per day • Weight gain or inability to lose weight • Spending 15% or more of your grocery budget on sweet foods As you can see, the signs of sugar addiction can really affect your life in a negative way. Mood changes and changes in energy levels are two symptoms of sugar addiction that can really impact the way you treat others, think of yourself, your ability to focus on projects, and more. The good news is you CAN stop sugar cravings. It’s not easy, but it is possible. Here are 10 ways how to stop sugar cravings: 1. Get rid of anything sugary in your house: It’s hard to do, but if you want to stop sugar cravings, you need to eliminate the sugary foods in your house. You can choose to donate the food or simply stop buying it. (If you’re a sugar addict, you’ll find you go through those sweet foods fast enough that you won’t be waiting very long!) 2. Switch to Whole Grains: For many people enriched grains are processed through your body as sugar – meaning they can affect you the same as eating sugar can. Talk to your doctor about whole grains, and its likely they will agree you should eat more of them. Carbs are not the enemy necessarily – it is the carbs that are not whole grain that can deter your weight loss progress! You can switch to whole grain bread, whole grain rice, whole wheat pasta, and more. If you don’t like the taste at first, try going gradually half and half. 3. Look for Sugar Free & No Sugar Added Products: Many foods come in “sugar free”, “diet”, or “no sugar added versions”. Buy only these versions of the product from now on, if buying them at all. While artificial sweeteners are not great for you, it can help you gradually wean yourself off of sugar. However, you will need to stop eating these foods eventually or you could potentially fall back into the sugar habit easily. 4. Drink More Water: If you are a sugar addict, it’s very likely you do not drink enough water. Drink at least 3 glasses of water each day with no sweeteners or flavorings. Just plain old good water! 5. Eat More Vegetables: The more veggies you eat, the less likely you will be tempted to go to sugary foods. It will also occupy you long enough to hopefully get through the sugar craving. 6. Exercise: Exercising will make you healthier and stronger. The stronger and healthier you are, the easier it is to fight cravings. It can also help alleviate stress or boredom that may cause you to eat sugar when you really shouldn’t be! 7. Find replacement habits: Eating sugar can be associated with many habits. For example, maybe you put sugar in your coffee and tea regularly and stir it with a spoon. Often when you don’t add sugar to coffee, you wouldn’t think to put a spoon in it since it is not needed. Try having your coffee black – but with a spoon. Stirring the spoon keeps the habit, but without the sugar. 8. Get enough rest: Sugar affects your blood sugar levels, which affect your energy levels. If you aren’t on a regular sleeping routine, try to make it so you go to bed at the same time each night and wake the same time each morning. This will make you less likely to reach for a candy bar the next time you are feeling tired because you subconsciously need a boost. 9. Don’t give up if you cheat: If you gobble down a cookie after being sugar free all day, don’t despair and don’t give up. Just make a promise yourself to start over. Everybody struggles with giving up something – just because you have one slip doesn’t mean your doomed to not go through with continuing to live sugar free. 10. Identify and avoid triggers: Certain things make you crave sugar more than others. As I said above with getting enough sleep, it is important that you do not do things that make your body crave sugar. Some common triggers are needing more energy, boredom, depression, stress, etc. By finding alternative ways to deal with or completely avoid these triggers, you’ll learn how to stop sugar cravings for good.

Timeline Photos

Timeline Photos

We are opened this Thursday 😙👙🕶🌭🍤🏏🎉 9am - 5pm No classes will be running.

Timeline Photos

Timeline Photos

Supplement guide for building muscle What are branch chain amino acids? BCAAs may have names that sound complex and scientific- leucine, isoleucine and valine – but they are the basic building blocks of the body and make up one- third of your muscle mass. A fundamental role of BCAAs is to act as nitrogen carriers assisting the muscles in synthesising other amino acids needed for building new cells. Some BCAAs are considered essential, meaning they cannot be manufactured by the body; the rest are non-essential, which means they can. Don’t be confused. Most protein powders will provide all the requisite amino acids you’ll ever need. Supplements supplement your diet when you’re weight training three to four times a week. Supplements should never be the major component of your diet, but rather should be looked at like an insurance policy for those days when your nutritional intake is less than perfect. In other words, they do not and should not replace a good diet. Some supplements can provide an edge in terms of the amount of muscle you can gain and/or how quickly you can gain it. Possibly a supplement’s biggest benefit is it simplifies delivery of the requisite nutrients your body needs to grow and get stronger. THE BASICS: Protein powder The most basic of all supplements, protein powder will help build muscle only if you’re weight training a few times a week. Nearly all protein powders are based mostly on whey protein. There are two types of whey: isolate and concentrate. Isolate has a high biological value (BV); concentrate less so. (BV is measure how good a protein is.) In terms of BV, both isolate and concentrate surpass eggs and meat. The difference is whey isolate is more pure and has less fat and carbs than concentrate. Unless you like eating a whole lot of meat, get a protein powder to consume before and after your workouts. It will help you put on muscle. Disregard the fancy name and read the nutrition panel on the back. Don’t worry, you can’t really get a bad one. If you’re in doubt, tell the shop assistant your workout regimen, goals and budget. Creatine Creatine works when you do a high- intensity activity like weights or sprints, your muscles use adenosine triphosphate (ATP) as an energy source. During short bursts of exertion, ATP turns into adenosine diphosphate (ADP). Creatine, a naturally occurring substance found in some food and stored in the body, helps turn ADP back to ATP. Exhaust your body’s store of creatine, and ATP’s restoration declines rapidly. With extra creatine before a workout, your body as the ability to restore more ATP, so you can go harder for longer, which translates to getting fitter and stronger, faster. L-Glutamine Glutamine is another very common supplement employed to gain muscle. L-glutamine is a body building supplement that aids in muscle recovery and helps the immune system stay strong. It’s already abundant in the body – in fact it’s one of the most abundant amino acids in the body – but weight training quickly depletes the body’s stores. When glutamine levels drop, muscle building stops and muscle destruction begins. You could get away without taking glutamine, but it sure would help you grow muscles quicker. EFAs The term essential fatty acids (EFA) refers to two fatty acids in particular, alpha-linolenic acid (omega-3) and linoliec acid (omega-6). These two little compounds help joint function, nerve function and a host of biological functions. But the biggie for weight training is that they aid production of testosterone which is vital for muscle growth. EFAs can’t be produced by your body. You have to get them through foods like oily fish or through a supp. A multi-vitamin Your body is one giant ongoing chemical reaction. Every second, a compound is being made or transforming into something else. Train hard, and the reactions become more intense and important chemicals are depleted. To ensure efficient running, drop a multivitamin every day.

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I eat burpees for breakfast 🤣😂🤣😂