FREE MEAL PLAN

Hey guys! It’s Stefan from Fitness Room here! 

We had one of our calorie tracking clients come in today for a review of her diet. While she was sticking to her calorie limits very well, she had room to improve on her food choices. We put together some changes that she is happy to move forward with and we’re also going to give you guys a look at it too! 

For anyone out there eating around 1500 – 2000 calories, this is definitely something you could apply. For anyone having more, the food choices are still good but you’d have to experiment with your portions.

Breakfast Choices:

Breakfast 1: 

1 Scrambled Egg

2 Handfuls of Spinach

100g of Mushrooms

30g of Onion

1/2 Can of Butter Beans

7 Almonds (side)

Breakfast 2:

1/2 Cup Oats

1 Chopped Banana

5 Chopped Dates

5 Chopped Strawberries

10 Blueberries

2 Tablespoons of Sunflower Seeds

1/2 Teaspoon of Cinnamon

Dinner Choices:

Dinner 1:

80g Chicken Breast

1/2 Sweet Potato (boiled or roasted)

100g Broccoli (boiled or roasted)

30g Onion

80g Mushroom

1/2 Can of Butter Beans

1/2 teaspoon each of iodised salt, turmeric and pepper

Dinner 2:

1/2 Can of Butter Beans

1 Can of Tuna (spring water)

100g Quinoa

1/2 Onion

1 Garlic Clove

1/2 Sweet Potato (boiled or roasted)

1 Carrot

1 Handful of Spinach

100g of Broccoli

100g Mushroom

1/2 Zucchini

Hopefully you found something useful or got some ideas of new foods to incorporate into your diet. If you have any questions then get in touch, we’d love to help you!


Stefan and the Team at Fitness Room.

The 5 Simplest Ways to Recover from Any Workout

Hey guys, it’s Marcus from Fitness Room! 

Today we’re talking about recovery and the easiest ways you can recover from your workouts to minimise soreness and maximise your results!

Protein

For those of you who have started tracking your macros, (great work by the way), try to get those grams of protein up to at least 100g. Try and space out the daily protein so that you have some with each meal. Finally, make sure to eat something rich in protein after you workout to maximise your recovery!

Sleep

Make it a goal to get at least 7 – 8 hours of sleep per night. As we’ve spoken about before, the quality of that sleep is also important, so try to limit your screen time within a couple hours of going to bed. Getting a long and restful sleep will do wonders for your physical and mental health.

Drink Water

Remember that 3L a day is a minimum, and that doesn’t include what you lose when you exercise! Having enough water each day ensures that you can perform optimally and efficiently with everything you do. With regards to recovery, water is essential for making your blood capable of easily transporting nutrients to sore muscles in order to repair them. 

Stretch

It’s important to stretch often to prevent injury and improve mobility. For recovery, stretching helps bring blood, (carrying those nutrients), to your muscles and help speed up recovery so you can do more sessions and see more results!

Keep Moving

When your muscles are sore it’s difficult to get the momentum to keep moving throughout your day, but it’s important to shake off the stiffness and keep using those muscles. Not moving around will actually make the soreness worse! Low intensity exercise, such as a brisk walk, will greatly improve your recovery and is also a great way to burn more fat.

That’s it guys! Do your best to apply the tips above and you’ll be smashing your goals in no time!

Free Workout You Can Do At Home

I know It’s getting colder and the comfort of your home is much more appealing than getting your sweat on in the gym, but I believe in you and know you don’t settle for average, so here is a free workout you can do at home!

I wanted to give you a workout you can do from home if you have struggled making it to the gym this week or if you have been feeling demotivated to train!

This workout will require no equipment at all! It will use all the muscles in your body, and will get your heart rate up!

Here it is!

For the beginner:

Squats         x10

Push Ups   x10    x3 Rounds

Sit Ups       x10

____________________________________

Lunges            x10   L+R 

Supermans   x10    x3 Rounds

Leg Raises     x10

For an Intermediate to Advanced Lifter:

Jump Squats     x20

Push Ups           x20    x3 Rounds

Sit Ups                x20

_____________________________________

Jump Lunges     x20

Supermans        x20      x3 Rounds

Leg Raises         x20

Hope you have a killer week full of inspiration!
Get out of your comfort zone!

Stefan Pejoski and Team at Fitness Room

Setting Up Your Diet For Success

Hey guys!

It’s Marcus here from Fitness Room! We’re going to start a little email series based on diet and training, starting with talking about our diets and how to create a good foundation to hit your goals! The most important element in regards to achieving any type of goal in the gym will always come back to diet. 

Any type of diet, no matter if it’s a ‘good’ or ‘bad’ one, is working with your calories in vs out. All diets are designed to make you lose weight through the basic idea of a caloric deficit.

There are other factors that affect fat loss, mainly to do with your hormones – but for the average person trying to get leaner, fitter or toned, they don’t matter all that much at the beginning of a weight loss journey.

With creating a calorie deficit in mind, we go on to a slightly tedious part of the process, but it’s also something that should be considered if you want to start seeing results sooner rather than later, and also keep them consistent!


Being objective or quantitative with your diet will speed up the process, and it really is one of the most helpful tips we can give. It’s all well and good for someone to look at their plate and cut their portion sizes by ‘x’ amount and call it a day, but you’re going to hit road blocks eventually.

Personally I’ve been tracking calories and macronutrients, (protein, fats, carbs), for over 1000 days now according to Myfitnesspal. If you’ve ever received a copy of the meals that Stefan eats, he tracks his amount of food in grams or cups. Slightly different methods that still achieve the same goal. The only people who can accurately eyeball their food consistently are people who have been tracking it for an extended period of time.

It is essential that you have some method of tracking what you’re eating! Myfitnesspal and other apps like it have become way easier to use over the last couple of years, allowing you to scan barcodes or search up common foods so you don’t actually have to copy the nutritional info manually anymore! 


Now obviously you don’t have to track your macros and micros, I think it’s cool to see the breakdown, but not many people seem to share that interest! Simply weigh out what you’d normally eat to satisfy your hunger, (i.e. not under-eating so that you still feel hungry or over-eating that you move past satiety and into fullness), and take that as your baseline – easy! And we haven’t even talked about the types of foods we’re eating yet!

From here you can start to get a rough idea of your intake and how you would need to change things up if your weight loss starts to plateau, or on the opposite spectrum, if you wanted to put on muscle and have hit a wall. Tracking gives you options so that you can make decisions to keep your progress consistent, avoiding those diminishing returns as much as possible!

Like most things, the first week is the hardest – once you get through the initial bit of struggle you’ll have set yourself up for hitting any kind of goal because you will know exactly where you can make adjustments, and you’ll even start to get an idea of the nutritional value of the meals you have when you eat out!

Obviously this isn’t 100% necessary to start seeing results, but for a small time investment you’ll be able to consistently hit your targets down the line and learn about what you’re putting in your body, so don’t put it off!

And finally, remember that if you’re struggling with training or nutrition, get in touch and let us know, we’re always available to do a free consultation on diet or training and help everyone out! Thanks guys!

Three Things to Avoid to Lose More Fat

3 Things to Avoid to Lose More Fat



1) Negative or stressful environments



This could mean driving too frequently, going to a job you hate, family that’s unsupportive or friends who are shit that are causing you to have more stress.
Having higher levels of stress is associated with extreme weight gain or extreme weight-loss. This is problematic because if you constantly throw your hormones out of whack through elevated cortisol (stress hormone), your body will not achieve homeostasis and heal. Under environments that promote chronic stress, the body is thrown into inflammation mode and will struggle to get better. Whilst stressed, heaven forbid you have a poor night’s sleep, eat a pizza or an oily dish that’s hard to digest. If you were to do any of that, you can expect to increase your inflammatory response within the body, and over time can lead to chronic health issues, including cancer. 



2) Fast Food Addictions



I recently ate a slice of Vegan pizza. It had been months since I had the taste of processed foods. I am usually very good with my diet and how I eat the majority of my calories from healthy foods, but I ended up binging on the entire pizza. It tasted so good, and I wanted even more after eating it too, classic. 

What was worse is that after I ate the entire pizza, I went to binge on other unhealthy habits that weren’t food. They were destructive habits, like playing video games, lying down doing nothing, thinking about taking action but doing nothing and overall feeling lethargic, I didn’t even have the mental energy to do my own washing! I had no discipline, it somehow flew out the window. With my self-control destroyed and after feeling emotionally beaten up, I vowed to never eat pizza again. 

I then went to eat pizza the very next weekend. Leading up to the very first bite, I had visualized every sensation of devouring the perfectly seasoned pizza, BBQ sauce oozing out of every crevice. When I grabbed the pizza boxes to bring them to my car, I was shaking with sheer joy and ecstasy, imagining how the first bite would taste. I had butterflies in my stomach, it was like I was going on a date with a girl but instead it was a smoking hot box of Pizza. I’m not sure what I would have preferred at that moment, a smoking hot pizza, or a smoking hot date. I think it’s pretty clear I’d go for the pizza.



The moral of this story is that even one taste of the devil will send you to hell. 
Stay strong baby, you got success waiting for you on the other side of discipline. 
It may suck to think about your friends going out late and partying having fun, or others enjoying whatever food they like in the moment, but when you really look into the emotional and physical damage fast food causes, it will make you think twice about taking a bite of the devil.
Things that help prevent me from meeting the devil are:
Thinking about the morning after you have a late night or drink alcohol. 
Thinking about the repercussions of how my dietary choices will impact my mood, my state of being, my ability to have self-control and discipline, my overall happiness and having my good chemicals being adjusted and tampered with by processed shit that shouldn’t be in my system.



3) Poor Sleeping Habits


Your stress levels and sleep are tied together, having insufficient or poor quality of sleep will affect your mood, your energy, your gut, and how much weight you put on from that burger.
A lot of my clients do all the right things but are constantly stressed and therefore have a poorer quality of sleep and therefore, end up gaining more fat and getting sick more frequently. Even if they slept for 8 hours, it won’t do shit for their health because of all the suppressed emotional pain they are running from. This demotivating cycle makes it hard for them to step up their game and take their health into their hands. If you are someone struggling with this, I would look into your social environments and how they are affecting you. 

Ask yourself the question: ‘how do I feel when I’m done hanging out with Craig or Jeremy?’ – ask yourself this even after hanging out with your mum! If you are leaving the presence of people feeling worse than when you met up with them, it’s a huge red flag. Limit your exposure to them and people like them. Supplements that can aid with a better quality of sleep are Omega 3 DHA and Magnesium. Foods that can help you get a better night’s sleep are pepitas, bananas, and flax seed. Waking up early and exercising before 4pm can help as well. Do not use lights in your house after 8pm and discontinue the use of electronics after 8pm. Stretch your muscles for 20 to 30 minutes and write your goals down for the next day right before you go to sleep! If you still struggle a few weeks after doing that, see a professional in that field to help you out!

These 3 points will help you along your fat-loss journey, and of course there are many other points that will help you; like implementing less sugary drinks into your diet, less alcohol, eating more plant based foods, and lowering your intake of saturated and trans fats. 



If you are struggling to lose weight and feel like you’ve tried everything, Stefan Pejoski and the team at Fitness Room can help you achieve your goals, and much more. Don’t hesitate to shoot us a message if you need any assistance with your training, nutrition, or would like to do a 14 day Trial at Fitness Room!



Stefan Pejoski and Team at Fitness Room


The Best Exercises For Fat Loss

The 3 Best Exercises For Weightloss!

Hey, it’s Stefan here from Fitness Room! I have the best exercises for weightloss that you can do anywhere!

Some of the exercises I chose may not be your favourite, but they will definitely tingle your calories, get your muscles working, and help you burn fat!

Here are the 3 exercises that I vote to be the best for weightloss!

Number 1

Jump Squat

Technique Points: 

– During the entire movement, keep your back flat from your hip to your shoulders.

– Keep your feet facing straight forward, or slightly pointed out.

– Drive your knees outwards, in line with your feet.

– Breathe frequently to keep up with your body.

Regression:

Performing a Jump Squat can be tricky so a regression of the movement is a Bodyweight Squat.

Number 2

Burpee

Technique Points:

– Stand with your feet at shoulder width apart

– Push your hip back and fall to the ground

– Push yourself up

– Slow down as you land on your hands

Regression:

If you are struggling to perform any part of the burpee, a regression of this movement is a slow burpee. So instead of doing this movement with high intensity, walk through the movement instead!

Number 3

Step Ups

Technique Points:

– Press up all the way and gently lock the knee to straighten leg fully

– Land gently not get injured

– Press up with the majority of pressure on the leg that is elevated on the bench

Regression:

When doing step ups, to perform the movement easily, ensure to step up with both feet at the top of the step. This helps you stay balanced.

If you have found some value from this, make sure to check out the video version of this email, we had a bit of fun filming it with a 3 minute Burpee challenge!  If you are interested in a training program that is fast paced, only 30 minutes long, burns fat and builds lean muscle, message me for a 14 Day Trial at Fitness Room in Ringwood! 

See you in the gym,
Stefan and Team at Fitness Room

https://youtu.be/6yn0qLv68eg

How I Eat On a Vegan Diet

A vegan diet has helped me in so many ways to become a healthier version of myself. I carry less body fat, I feel stronger, and my joint health from training is so much better. 

If you do decide to go vegan, it’s super important you do it correctly as to not miss out on any nutrients.

It is very easy to miss nutrients on this diet and if you don’t do it right, then people tend to fall off the diet and blame the diet instead of themselves for not following it correctly.

A healthy vegan diet incorporates a large range of health foods like beans, onions, mushrooms, seeds, nuts, wholemeal grains, fruits, vegetables, berries, herbs and some supplements.

Here’s one of my favourite meals to eat on a daily basis. I sometimes even eat this meal twice a day just to save time because it takes:
100g of Quick Oats
50g of Normal Oats
50g of Dates
1 Banana
50g of Walnuts
50g of Chia Seed Blended 
50g of Flax Seed Blended
250ml – 450ml of Soy/almond/ milk
1/2 Table Spoon of Cinnamon 

If how I eat on a vegan diet interests you, I covered this topic in my recent YouTube video, links down below!

https://youtu.be/mrhCkk6jQ5w

And lastly, 

Remember to eat nutritiously dense foods, snack less, and smile more.

Hope you have an awesome day!

Stefan and Team at Fitness Room 

The Most Intense Leg Workout

Do you want great legs? Do you think you need to spend hours doing squats and lunges? Well that isn’t the case! If you can attack a workout with a huge amount of intensity, you will be amazed at the results you’ll get in a short period of time!
The attached video down below will show you the movements and go into greater detail regarding the technique and form, but we’ve got it here for you for easy access:

Here’s the workout:

Jump Squats x10

Kettlebell Squat x10 

Step-Ups x10 (five each leg)

Bulgarian Split-Squat x10 (five each leg)

Jump Lunges x10 (five each leg)

Lateral Jump Squats x10

Repeat for THREE rounds with NO REST!
That’s right, NO rest. You got this!
The key to getting the most out of your workouts, no matter what they are, is consistency. The exercises in this workout are broad enough to cover the major functions of your quads so all you need to do is do the workout!
This is a workout you can do anywhere, remember that all the lactic acid will eventually pass and you’ll have some awesome legs to show for it!
Give it a shot!

https://youtu.be/FQtTjvV6u8s

Good luck,

Stefan and Team at Fitness Room

Fix Your APT

Today we’re talking about APT (Anterior Pelvic Tilt)

Anterior Pelvic Tilt (ATP) refers to when your hips rotate forward, making your butt stick out and can even create lower back pain. APT is very common due to our lifestyles creating weak and tight muscles, mainly through sitting – whether that be at a desk, in a car, or just due to inactivity. We tend to sit a lot more than we ever used to and our bodies are worse off because of it! If you hate reading, check out the YouTube video of this email linked at the bottom!

Okay! So the first thing we’re going to do to fix your Anterior Pelvic Tilt!

Before getting to the actual stretches, you need to create a schedule! Nothing will change unless you’re stretching every single night for at least 30 seconds in each stretch hold position, and then gradually increasing up to 1 or 2 minutes as you improve.

The actual muscles we need to stretch are: Lower Back, Hip Flexors and Quadriceps – do the stretches listed below and build them up over time!

Lower Back: Child’s Pose

Hip Flexors: Half-Kneeling Stretch

Quadriceps: Standing Quad Stretch

The second part of the process is to develop the weak muscles that will pull your hip back into place. The number one muscle group that we need to work on to fix our APT are our glutes. They play a huge role in our hip functionality and are also some of the biggest muscles we have, so we need to give them the proper attention!

The second major muscle group we need to train are our abs – once again our core is a very important muscle group to keep strong to support our posture! And finally, we also need to work on our hamstrings to balance out our quadriceps, which are usually much more developed than our hamstrings! 

The exercises we can use to develop these are:

Glutes: Glute Bridges (Band around the knees)

Glutes/Hamstrings: Single Leg Glute Bridge OR Romanian Deadlift

Abs: Fitball Ab Crunch (disengages hip flexors from the movement, compared to a normal ab exercise!)

Remember, if you combine stretching and training, and remain consistent, you will see results. You can’t do this ‘every now and then’ and expect to see great results. Make sure you set a strict time each day to devote to your training and to your stretching. After doing that then you will start to see results. 

If you need some help with losing weight or building muscle, simply message me for a 14 Day Group Training Trial!

Hope you’ve had an awesome day!

Stefan and Team at Fitness Room

Here’s a link to the YouTube version of this video:
https://youtu.be/Tv4gzkPLLoM

The Three Best Exercises

I want to teach you 3 exercises that you should be including in your training program. In my opinion, these are the 3 best exercises ever.

These movements are particularly important because they will enhance your performance in the gym, reduce the risk of injury, and increase your strength output on several key lifts like Bench Press, Squats, Deadlifts and Pull Ups. I would highly suggest you implement these exercises into your training program. If you don’t like these specific exercises, that’s completely fine, but make sure you still target the same areas of your body with other exercises that you do enjoy.

For men and women these areas are slightly different. Men should target their Glutes, Abs and Shoulders. Whereas, women should target their Glutes, Hamstrings and Shoulders. This is because women have weaker hamstrings and lower backs, due to the size and positioning of their hips. Women also have larger quads than hamstrings, which places more load on their lumbar spine (lower back).

Men on the other hand, have a more proportionate ratio of musculature balance in their legs, but have a naturally weaker core. Women have a lower centre of gravity and stronger core stabilization due to their hips and ability to bear a child.

So here are the 3 exercises you should be including in your program to get stronger, minimize risk of injury, and also enhance your major lifts in the gym!

For Women:

Exercise 1: RB Glute Bridge (RB means Resistance Band) 

Target area: Glutes

The Resistance Band Glute Bridge is a great movement for developing your glute medius, the muscle that sits on the outside of your glutes. This muscle plays a major role in protecting your back. Make sure when you do the glute bridge, you place the resistance band across your knee caps and squeeze your glutes at the top of the movement.

Exercise 2: RDL  

Target area: Hamstrings

Romanian Deadlift is a movement that will help you utilise your hamstrings.

The technique of this movement is super important, so the video link at the bottom of this will lead you to my demonstration of it!

Exercise 3: Incline Prone Cuban Press 

Target area: Shoulders 

The Incline Prone Cuban Press is an exceptionally difficult movement that will target your rotator cuff. This will ensure your risk of shoulder injury will be greatly minimized. 

For Men:

Exercise 1: RB Glute Bridge (RB means Resistance Band)

Target area: Glutes

The Resistance Band Glute Bridge is a great movement for developing your glute medius, the muscle that sits on the outside of your glutes. This muscle plays a major role in protecting your back. Make sure when you do this glute bridge, you place the resistance band across your knee caps and squeeze your glutes at the top of the movement.

Exercise 2: Fit Ball Ab Crunch

Target area: Abs

The Ab Crunch on a fit ball is especially good for those people who have tighter hip flexors. An ab crunch on a fit ball will predominantly your core, without as much hip flexor use. 

Exercise 3: Incline Prone Cuban Press

Target area: Shoulders

The Incline Prone Cuban Press is an exceptionally difficult movement that will target your rotator cuff. This will ensure your risk of shoulder injury will be greatly minimized.

If you’d like an in depth demonstration as to how to perform each of these movements, check out my YouTube video that’s linked below!

If you have found this to be valuable information, subscribe to my YouTube to show your thanks and to help support my channel!

Stefan and Team at Fitness Room

https://youtu.be/8qkgM74-TGg