Bryan Teodoruk

Bryan Teodoruk

Thursday, 28 July 2016 17:50

Is sugar toxic?

The first step is to define what sugar is. Sugar is a carbohydrate which is found in many of the foods that we eat. Some foods may be healthier such as fruit, vegetables, grains and dairy, whereas there are unhealthier foods such as ice-cream, lollies, chocolate and soft drinks that also contain sugar. In some cases, sugar occurs naturally such as in fruit, and at other times sugar is added, often to enhance flavour, such as in soft drinks.

Sugar is not toxic, at least not in an acute sense. You can’t really ingest enough sugar in one go to cause death. That said, chronically eating too much sugar will eventually negatively affect organs such as the pancreas which is continually forced to produce insulin. This can eventually lead to lifestyle diseases such as diabetes.

Having alcohol every so often and in the right amounts will not have any detrimental effects on our health long-term. In the same way, having sugar every so often will not cause us any long-term harm either.

The key thing is to think about how much and how often you eat sugar. If the majority of the food you eat contains added sugar, then you should consider reducing the amount as a diet that is high in added sugar is either a) causing you to gain weight as you are getting too many nutrients or b) displacing other nutrients that you need to be healthy.

Sugar doesn’t really deserve the negative wrap it has received in the past few years. Try to think of it as a treat that can enhance an experience. A slice of cake at a birthday party or having a dessert with a friend you haven’t caught up with in a while will not cause you any harm as part of a healthy, active lifestyle. These experiences bring enjoyment to our lives.  If you are constantly thinking of having something sugary or highly processed foods, it may be worth thinking of making some changes to your eating.

In a nutshell, added sugars should be eaten in limited amounts but there is no need to cut them out completely. Naturally occurring sugars such as in fruit are okay to have and don't need to be avoided.

Everything is okay to have in moderation (even sugar), remember to eat for enjoyment in conjunction with an active lifestyle!

When used correctly, a protein powder can help someone to lose weight. These days the trend is the follow a diet high in protein, following the release of several studies showing that diets lower in carbohydrates and higher in protein led to a better weight loss over a short period and helped to maintain lean muscle tissue.

Generally, protein is more satiating, helps to curb appetite and thus leads to a person eating less frequently and less food overall.

That said, a protein powder is NOT necessary to helping us lose weight. If you so choose to begin taking a protein powder, here are a few tips to help you:

1.       Don’t have them additional to a full diet – If your goal is to lose weight, you need to be in a calorie deficit. Adding protein powders additional to your regular diet will likely either reduce your deficit or take you into surplus, making you gain weight! I recommend you only have a shake in replacement of a snack or at the end of a workout AND are not going to be eating a proper meal for at least 1-2 hours after your workout.

2.       Don’t replace proper food with a protein shake – ‘Real’ food, not supplements are preferable to a meal. If you will eat a meal within an hour of your workout, make sure that it contains a protein source; lean meat, eggs, tofu, lentils, dairy etc. If you are busy, and cannot get a proper meal soon after your workout, having a protein shake would be a suitable filler until you do.

3.       Have them as a snack – If you struggle in between meals and need a quick and easy snack, having a protein shake and a piece of fruit or handful of nuts is a great idea to help tide you through.

4.       Have them in your diet if you need help meeting your protein recommendations – The minimum recommendations for protein is about 0.8g/kg body weight. People undertaking regular weight training may require up to 1.2g/kg body weight. Just to give you an idea, a 70kg male would need about 56g of protein a day. One protein shake can give you approximately 24-25g of protein.

Just to reiterate, protein powders are NOT a necessity as protein requirements can normally be met with a proper, well-rounded diet, but are definitely good to have on hand if you struggle to eat regularly or will not be able to eat proper meals soon after exercise (especially after a tough boot camp or personal training session!).


If you have any further questions, make sure to come into our Girraween location and speak to us in person!


#wednesdaywisdom What place do protein powders have in my diet? Go to our blog to find out!

A photo posted by Body Blitz Personal Training (@bodyblitzpersonaltraining) on Jul 20, 2016 at 12:47am PDT


Congratulations on everyone for their efforts in the Shape Up Buddy Challenge. 5 weeks of following an eating plan, submitting nutrition diaries, check-ins and hard work at the gym has paid off with many great results. But, where to from here? Do we revert to our 'pre-challenge' ways? How can we keep our hard-earned results? Here are 3 tips to help you in life post-weight loss challenge.

1. Think about what you enjoyed about the challenge.
Reflect on the challenge and think about what you can be taking away from the experience. You have experienced a version of a 'healthier' lifestyle, but what are you happy to make a permanent change in your own life? What principles can you apply? Will you keep up your frequency of exercise? Will you keep the meal structure that you've had in the last few weeks?

2. Make at least one permanent change.
A 'challenge' gets results, but often we think about how hard it was to keep on track and right when it ends, we fall back into old habits. When we try to change too much too soon, it gets thrown in the 'too hard basket' and it becomes easier not to change. Set yourself a goal that you would like to incorporate into your life, even if it is something simple like 'I will always have 2 pieces of fruit each day.' A step in a healthier direction is better than no step at all.

3. Get help to keep accountable
Telling someone (maybe your buddy) what you would like to change helps to keep you accountable. If you have nobody to tell, we at the gym are always free to listen. Make sure whoever you tell will regularly ask you if you have been staying on track with your goal until it becomes a permanent habit. Remember, it takes on average 66 days to develop a new habit, so stick with it!

If you are struggling to keep accountable, not sure what kind of goals you can set, or want extra help with your diet or nutrition, consider booking in a nutritional consult with Ryan our Body Blitz dietitian at our Girraween location today!


Our Thursday 5.30 class getting into some ab work before a big session to follow!

A photo posted by Body Blitz Personal Training (@bodyblitzpersonaltraining) on Jul 14, 2016 at 12:39am PDT

Tuesday, 21 June 2016 19:12


Jack Knives, just as bad as it sounds… This ab movement is one of the best for targeting all your ab muscles to give you the burn we all know you desire. The Jack Knife is one of the more advanced ab movements because it consists of a lot more co-ordination then a lot of other ab exercises.

At Body Blitz Personal Training Studio in Girraween just over from Greystanes we use the Jack Knife with all our Bootcamp members to elect a different response to any other ab exercise. This movement differs from other ab exercises because of the way you need to use your lower abs in conjunction with your upper.

How to –

1. Lying on your back with arms stretched over your head and legs flat on the ground.

2. Start the movement by moving your hands down towards your legs while simultaneously bending your legs back towards your body.

3. Continue bringing your feet up to your body, until you are sitting up with your knees at your chest and your hands by your feet.

4. To finish the movement we need to move back to our starting position. This is done by extending your arms over your head and extending your legs out straight until you are laying down with your arms over your head and your legs out straight.

*Tips – Try initiating the movement with your arms slightly before moving your legs, this will make sure you’re sitting upright and not end up on your back.


Make sure you lower back stays flat on the ground, if at where you are at the point in the movement where your back is coming off the ground and you still have an arch in your back, you may experience some pain.

* If you’re having trouble with this movement we suggest perfecting your sit-up first before moving to this movement.



Friday, 27 May 2016 14:41

Range of motion

Range of motion is one of the most important parts of training. Range of motion refers to moving/having full movement in your joints through flexion and extension when performing an exercise. Having full range of motion in a squat for example is making sure the hips go just below or beyond the knees. Why do we want to make sure we perform our exercises through a full range of motion? Because you will receive the most benefit out of the exercise, you are using all the muscles in that movement to their full potential and using every fibre in those muscles to in turn get you stronger or just become more efficient in that lift.

Now I see too many people cutting all their reps short on their squats, shoulder press, deadlift etc. this is one of the worst things you can do when training, not only do you not get the full benefit of the exercise you also in the long term can shorten your muscles to where they can’t perform the full range of motion. Those cases are rare because you would have to be cutting your range of motion really short and be doing it repeatedly for a number of months. Also by cutting your range of motion short you are losing strength in that part of the movement. For example, in a shoulder press if you constantly don’t bring the bar/dumbbells all the way down to your shoulders and you stop at your eyes or your nose, that bottom portion of the movement will have a dramatic drop on strength.

Using the full range of motion is extremely important when performing exercises at high intensity, say in a Bootcamp for example. When you are in a Bootcamp class the weights that are used are typically light, this makes it easy to cheat the full range of motion because you are trying to move as fast as you can through the reps to either beat someone or just finish it. Now my advice for these people would be to slow down your reps and make sure you are moving through that full range of motion. It’s better to move that little bit slower to get the greater range of motion and perform the exercise correctly.

Now in terms of strength training, when you are loading a barbell or plate machine to be close to your max weight, it is very important to perform the movement through its full range. If full extension or flexion in the movement is not achieved there will be a very noticeable strength reduction and not to mention risk of injury.

So in short, if you’re looking to improve your strength or lose weight, use a full range of motion. The greater the range of movement, the more muscle fibres that are recruited, the more calories your body will burn the better your results will be!

And remember, if you have any questions in regards to our training or Boot Camp classes in Girraween we are only a phone call away.


Wednesday, 04 May 2016 10:51

Why is it important to stretch?

The need to stretch cannot be emphasised enough. We live in a day and age where we spend most of the day sitting; in cars, buses or train, at work, and at home. This, in turn, results in the shortening and tightening of muscles in our body leading to a reduced range of motion, aches and pains during different movements and exercises and increases our risk of injury if we are not moving properly.

Here are 3 important reasons to stretch:

1. Improves range of motion: Being too tight to move into the positions required in our workouts diminishes the benefit that could be derived from the exercise. A prime example of this is the squat. The ideal squat finishes with the hip crease below the knee level with knees tracking over the toes. For many, this position is difficult to reach due to tightness in the ankles, hips and lower back. Having mobile joints allows us to complete a full range squat, so you get more out of every rep.

2. Decreases the risk of injuries: Injury can and will occur to all people at some stage. However, we are able to minimise the risk by having our joints working properly together in order to allow our muscles to work most effectively. Stretching can help also help to alleviate aches and pains in our body, and helps sore muscles feel better after a tough workout. Stretching the hips, lower back, legs and gluteals (bum cheeks) can reduce the commonly occurring lower back pain.

3. Improves circulation: Stretching can help to encourage blood flow to the muscles. Improved circulation means that the muscles receive fresh blood, and along with it, fresh oxygen and nutrients. Anecdotally, many people find stretching helpful for reducing or soothing muscle soreness (DOMs) following a workout.

How much stretching should I do?

Generally speaking, as much as you can! For those that are pressed for time, spending 10 minutes a day doing 4-5 different stretching will improve our flexibility.

How long should I hold a stretch?

Each stretch should be held for at least 1 minute. If you cannot hold on for the whole minute, ease back and relax before going back into the stretch. Make sure to keep breathing during this time.

How far should I stretch?

Stretching should not cause you ANY pain. Learn to distinguish between the discomfort of the muscle stretching and pain from stretching too far too soon. Take your time, start slow and build up your flexibility over time.

See below for a 3 stretches you can be doing to improve your flexibility

  1. Wall Hip-Flexor Stretch
  1. The Pigeon Stretch
  1. Extended Puppy Pose Stretch

At BodyBlitzPT we use these techniques along with many more for our Boot Camps and Personal Training sessions in our Girraween studio.


Friday, 22 April 2016 12:11

Train and don't "workout"

If you struggle finding motivation to exercise or lack consistency you need to stop working out and start training!

What's the difference you might ask?! Well if you're working out you're just going through the motions and effectively wasting your time. You might be putting in effort but without direction you're not going anywhere. Training implies you are training for something. So set yourself a training goal, whether it’s fitness based or strength based, it doesn't matter but should matter to you. Pick something you would like to improve on or wish you could do and work towards it. Set up a plan to achieve your training goal and work towards it. Having something to aim for while exercising will help you stay focused and improve your determination like nothing else. And all the positive physical changes will be an added bonus.

At BodyBlitzPT we do just that, goal set, come up with a personalized plan and help you achieve it!


Monday, 15 February 2016 13:16


Some of you may have never heard of this exercise before and in my opinion is a very over-looked exercise, particularly when it comes to a Boot Camp setting. This exercise targets the muscles in the upper back along with the biceps. And is a perfect beginner exercise for those looking to master chin-ups.

With most Boot Camp’s they are limited for space and equipment. But as we are one of the original providers to the Girraween and Greystanes area, we have had 10 years to fine tune and work out how to implement exercise to cover all aspects. It really comes down to more muscles worked leads to more calories burned which is the ultimate way to burn fat and stay lean.

How to –

1. Lying down with your chest directly under a railing or bar.

2. Hands on the bar in an over-grip position, legs out straight.

3. Bend at your elbow, trying to pull your chest to the bar.

4. Once you have reached as high as you can, slowly extend out and return to starting position.

*Tips – try to maintain a straight back, don’t dip or drop at the hips.

(NOTE – if you are finding the exercise too difficult with a straight leg, simply bend at the knee bringing your feet flat on the ground. This will take some weight off your arms and make the movement easier.)

Wednesday, 27 January 2016 09:17


Whenever I think about the squat jump all I can think of this is the absolute BURN you get when performing this exercise. When you want to increase intensity in your workout, the squat jump is one of the best! It gets your heart rate up like no other and it’s a one way ticket to powerful, toned legs.

Now going back to part 1 of our fundamental exercise series we do here at Body Blitz personal training studio down at Girraween just over from Greystanes. We talked about the squat and how it uses all the major muscle in your legs and just how beneficial it is to your lower body. Now it’s time to add some POWER!

How to –

1. Start with your feet in your just outside your hips (Squat Position).

2. While maintaining a tall chest place your hands out in front of your body. Push the hips back and letting the knees travel forward coming down as low as you can go.

3. Then with as much power as you can muster push your feet into the ground by extending both knees and hips.

4. As your toes reconnect with the ground start bending the hips and knee ready for the next rep.

*Tips – Try to maintain an upright chest the whole time, the more upright the chest the less pressure on your lower back.

(NOTE – When performing the squat jump heels and toes should stay on the ground during the squat portion of the exercise. The longer the whole foot stays on the ground the more power and less knee pain you’ll experience.)


Tuesday, 06 October 2015 16:09


The humble hover, one of the easiest looking exercises but one of the hardest to master and perform correctly! First of all, let me start off by saying they are called a hover not a plank! The plank was that silly craze from a couple years ago where you lie down flat in weird locations. There are NO muscles working in that position.

So let’s get back to the hover, down here at ol’ Body Blitz Personal Training Studio in Girraween, we use this exercise as a staple in our Boot Camp sessions. Not only is this exercise great for the abdominals but due to the nature of the positioning it also works the shoulders and depending on the variation of hover you use, you can incorporate the legs. So really it’s a whole body exercise. And we love whole body exercises as it means more calories are getting burned!

How to: -

1. Start by getting down on all fours and placing your elbows on the floor directly under your shoulders.

2. Lift your knees off the ground so that your whole body weight is supported by only your toes and elbows.

3. Maintain a flat back and hold this position as long as possible. Try starting with 30 seconds and increase by 15 seconds each set until you find your limit.

*Tips – if you are getting any pain in your back try starting from your knees and adjust your posture until you feel your abdominals activate. The best way to do this is to pull your hips down and push your lower back up at the same time, squeeze your belly button in.


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