DemandHealth

Chris’s 13 Week Transformation💥🔥💪🏼
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Chris came to us 13 weeks ago with a goal of getting both leaner and more muscular.
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With that in mind we sat down and revised a nutritional and training plan that would allow him to train weights 5 day’s a week, play rugby, work a corporate role and hit his dietary goals with a flexible eating strategy that would work for his lifestyle.
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Impressively, Chris has been vegan for almost 4 years now and has achieved these results eating around those restrictions! Such an awesome effort 👏🏻
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Well done Sir! 💪🏼🔥💥

Professional photos in for 💥🔥📸

Strong showing for Sammy at ICN season B with three 2nd place trophies and a 4th place for the over all in Men’s fitness.

Great result but we are hungry for more with nationals just around the corner 💪🏼💪🏼💪🏼

True self expression and authenticity, there is no greater place to find it than in combat sports.

Coach Nic’s BJJ experiences and achievements so far; the journey continues ...

🥋55 matches
🏆42 wins (39 by submission)
🔜9 draws
✔️4 losses (1 by submission and 3 by points)
🥇15 Gold medals
🥈2 Silvers
🥉1 Bronze
🔵Promotion to Blue Belt

Huge props to coach at gym for building every technique, game plan and strategy along the way. If you’re looking to better yourself physically, mentally and meet some really cool people along the way, then shoot one of those guys a message.

is 6 weeks out! 🗡⚔️🔪 @ Goodlife Subiaco

DemandHealth client showing us how it’s done with some weekly meal prep! 👌🏻👏🏻🙌🏻 “If you fail to plan, you’re planning to fail”. Awesome work!

At DemandHealth we aim to inspire, educate and deliver the highest quality coaching services.

We are results driven, and work systemically with clients to provide evidence based and individualised recommendations that achieve both short and long term client goals.

For more info, email us at: [email protected]

Coming soon: www.demandhealth.com.au

Great post. Really common misconception I hear in the gym all the time.

Take away point being that progressive overload/tension drives new adaptations, not changing exercises every workout/week.

Posted • Exposing The Muscle Confusion Myth
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Like most things in the mainstream, the idea sounds very plausible, but when a deeper look is done within the data, it just doesn't hold up
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The idea is pretty straightforward, if you continue to do the same exercises and routine for a long period of time, your body will adapt to the routine and therefore stop making progress
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So to fight this, we need to "confuse" the muscle by throwing variations at it all the time so that it can never adapt and will continue to constantly make progress
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While it's true that performing the EXACT same workout every week will lead to diminishing returns, this doesn't paint the full picture of what drives real results
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First and foremost, our muscles don't have any cognitive abilities. They aren't scratching their heads wondering what they're doing in the gym. Muscle tissue is completely mechanical and will only contract and relax
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Having said that, you do need to create a progressively harder and/or new stimulus for your body to keep making progress; this is where science and marketing meet, but don't go down the same path
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You see, you could change your workout up every time you go to the gym and still never make any progress. Why? Because change doesn't drive results, progressive overload does
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Progressive overload simply refers to creating progressively higher levels of tension in your muscles over time to create a stimulus for new results. This normally comes in the form of adding weight on the bar each and every time you enter the gym
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The thing is, that IS a new stimulus
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If you bench pressed 200lbs this week, and you bench press 205lbs next week. That is a NEW stimulus. The new stimulus didn't come from changing the exercise and "confusing" the muscle, it came from changing the intensity
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Put another way, results don't come from changing your exercises, they come from making them more difficult then they were last time.

Great post worth sharing by on dairy & cardiovascular disease

Posted • Should you be afraid of eating whole fat dairy products because they are high in saturated fat and cholesterol? 🧐⁣
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Swipe to see what the science says!!⁣👉🏼👉🏼👉🏼

A review by Lordan et al., looked at the clinical studies investigating the effects of dairy on the cardiovascular system. ⁣
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Overall, the evidence does not support the idea that dairy is bad for you, in particular for the cardiovascular system! ⁣
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In fact, dairy consumption has been shown to have several cardioprotective effects including improvements in blood pressure, insulin resistance, and BMI.⁣
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These cardioprotective effects may be due, in part, to anti-inflammatory molecules found in dairy products. Since inflammation is a major contributor for the development of CVD, decreasing inflammation may lead to improvements in cardio metabolic health. ⁣
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There are some limitations in dairy research. Most studies focus on low fat dairy products. Since many of these anti-inflammatory molecules are found in milk fat, more studies using whole fat dairy products are necessary to understand the mechanisms by which dairy may improve cardiovascular health.⁣
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Moral of the story: dairy can be part of a healthy diet, possibly even full fat dairy, when consumed in moderation
Thanks & .bernardo for your assistance @ Goodlife Subiaco

Some guidelines for anyone trying to set up a productive fat loss plan

TBT to last year when our man crushed it in competition 💪🏿
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After 3 weekends of back to back shows he ended up with
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🥇1st place INBA Men’s open tall
🥈2nd place NABBA Men’s open
🥉3rd place ICN Men’s open
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We set out to beat last competitions “Kudzai” and he smashed that. Kudzai was neck to neck with some of the highest level natural competitors in WA who went on to win national level competitions this year. Pretty crazy stuff. Well done Kudz!
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Posted • By this point I was getting on stage to be Better than EVERYONE else period. I had forgotten that it all had begun with me being better than I HAD EVER BEEN. Now that it's all past I can look back and say.."DAMN IT FELT GOOD! @ Goodlife Subiaco

Drawing inference from our last post on the fat loss forever pyramid by we can see that one of (if not the most) important factor for fat loss or any goal for that matter is sustainability and adherence to a given plan.

In most people, not adhering to a fat loss plan generally boils down to a few key things. Of all those things, hunger or appetite control seem to be one of the biggest factors leading to individuals going off track.

With that in mind, give these points below some thought when eating for fat loss.

1️⃣Choose foods high in volume and satiety relative to calories (good e.g of these are cruciferous vegetables, white and sweet potatoes, whole oats and higher fibre fruits)
2️⃣Choose foods high in protein and fibre with daily protein intake aiming to be roughly 2 grams per kg of bodyweight and fibre at roughly 15grams per 1000kcals consumed
3️⃣Limit food variability. Reducing food variability has been shown in research to reduce hunger and cravings.
4️⃣Monitor hydration