Keen Az Fitness

15/02/2024

Gotta love working at one of the best gyms in Brisbane 😁
I've been a personal trainer for nearly 20 years and I still wake up everyday excited to get to work
Who else gets excited to wake up everymorning to do something they love?

04/06/2022

Pbs all round 💪💪😁😁
Such an awesome day at the Novice Slam at Steel and Stone Gym last week 👏👏👏

14/11/2021

Such an awesome morning with the Lakers Dragon Boat Club!
Thanks so much for having us 🙌
Such a great work out on the water with a supportive and very welcoming club 👊👊

14/11/2021

Quick warm up before our Dragon boating with the Lakers Dragon Boat Club
Don't think the guys knew they were signing up for burpies 🤣🤣🤣

05/11/2021

We are looking for our next Personal Trainer to join our team 👊
Could it be you?

27/10/2021

To get results you need to get out of your comfort zone!
Boom Mauricio Mesa

09/10/2021

The Keen & Lean Challenge is back and better than ever! Starts Monday 11th Oct 👊

https://youtu.be/CGoUrV_apq0

The Keen and Lean Challenge is an 8 week online structured nutrition and exercise program. Join the Keen Team and get serious about your health and fitness!

10/09/2021

8 Foods to Eat Daily to Hit Micronutrient Targets

Here are 8 foods We recommend to build the foundation of your diet which supply the bulk of your micronutrient requirements as well as aid in improving digestion and stimulating hormones. They should NOT cause significant gas or bloating or contribute to digestive disorders such as IBS, IBD, GERD, etc.
• Daily raw carrot - Eat 1-2 carrots per day. Pectin is the main form of soluble fiber in carrots. Soluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch. They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of disease. Don’t cook them, they lose their fibre content necessary to shuttle toxins out of the system.
• Orange or Orange Juice – Vitamin C, thiamine, folate, potassium and stimulates metabolism (fructose). Naringin is an enzyme found in citrus fruits which may extend free testosterone levels in the body. Could also choose to include berries.
• Daily chicken stock/bone broth - Bone broth is rich in the amino acids proline and glycine, both of which help with digestion and gut repair as well as muscle repair and growth. They also help with balancing the nervous system and strengthening the immune system.
• Sodium (Salt meals to taste, pre/post workout sodium) As well as maintaining fluid balance, sodium plays an important role in the absorption of nutrients in the gut, maintaining cognitive function, nerve impulse transmission and in muscle contraction.
• 100% cranberry juice or Iodized salt (iodine, antioxidant and urinary tract protection). Optimize thyroid, metabolism, immune system and digestion.
• Whole Eggs or Yolks (Vit K2, Choline, Biotin) Do not overcook yolks. Always cook the whites. They contain avidin which may block absorption of biotin. Most egg allergies are due to the egg-white. Eliminate the white and try just the yolk if whole eggs don’t agree with you.
• 10 Almonds for magnesium and vit E. Soak almonds overnight in salt and water then remove the peel as it contains Tannin which inhibits nutrient absorption. Removing the peel allows the nut to release the nutrients easily.
• Spinach (potassium, magnesium Vit A & K) - Spinach is a nutritional powerhouse. It is extremely nutrient dense, packing fibre, phytonutrients and antioxidants.

If you have any questions or would like some more info just send us a message we would to help you!

Happy Training!

27/08/2021

💥5 Tips to stay on track this weekend 💥

So the weekend is here and it’s time for some fun! Although as you may have experienced in the past its an easy time to start sliding down a slippery slope away from your health and fitness goals. During the week, it’s much easier to stay on track with work, exercise, healthy home-cooked meals and a good night’s sleep. Then, suddenly Friday night is here and for the next 48 hours you’re tempted by Netflix binges, second helpings, drinks out with friends and Uber Eats. We’ve all been there, and of course we NEED to have some fun, but it’s important to note that continuously straying from positive habits you’ve set in place can be dangerous territory. To help you enjoy your weekend without losing sight of your health goals, the Keen Az Fitness Team have come up with 5 easy-to-follow tips and tricks.

1 • Kickstart your weekend with some exercise – sneak in a quick Friday arvo gym workout, bang out a quick 20-min HIIT session or throw on your joggers and go for a run. This will give you a boost of fitness momentum to set the tone for the remainder of your weekend and help you make more positive choices.

2 • Have a plan – Forecast your weekend schedule when you will have the opportunity to hit the gym and fill your body with some nutrient-packed meals. If you know you’re going out for dinner on Saturday night, try eating in on Friday and cook a meal filled with veggies and protein. It’s all about moderation!

3 • Enjoy some treats without going overboard – Make some small adjustments when ordering to keep your meal healthy without sacrificing taste. This could be something as little as asking for your sauce on the side and only eat what you need, or swapping a side chips for a healthy salad instead. Sometimes making small tweaks to your diet, rather than radical changes, makes it easier to stick to them long term.

4 • If you're going to have a drink look for a lower calorie option - Treating yourself to a few alcoholic drinks at the end of the week for some people is very important. So if you're going to enjoy a few drinks try to choose a low carb beer instead of a heavy mix with soda or mineral water and lime instead of soft drink and try to not overeat or make bad food choices while drinking. Letting your hair down occasionally can be very beneficial but again it's all about balance.

5 • Get outside and get moving – Being social on the weekend doesn’t have to mean no exercise. Get a group of friends or the family together and head down to the park for a walk or some outdoor games. It’s a great way to spend a Sunday afternoon and means you can enjoy some Vitamin D before going back to your weekly grind for the next 5 days.

We really hope you got some value out of these 5 tips and please comment below which one you plan to put into action this week end 👇

If you have any questions or would like any other fitness advice please contact me Matt Elley or pop into Goodlife Graceville and ask for one of the Keen Az Fitness Team.

Have a fantastic weekend everyone 💪

16/07/2021

Thinking about getting a Coach?
Book a Free Coaching Call Today

01/06/2021

Few pics from INBA Global Australia - Brisbane Nationals on the weekend
This was Ramy's first show and placed 2nd in Men's Masters Physique! Well done brother was a pleasure being a part of your journey to the stage!! Cant wait till we hit it again next year 💪

06/05/2021

After a few lower back niggles we decided to drop Squats and Deadlifts from Jeds program for a few weeks and focus on glute activation and exercise ex*****on. It took some time but im so proud of Jed for doing the work and sticking at it 👊
These Jeferson Curls and Farmers Carry were 2 (of many) great functional exercises we used to retrain his Glutes and get them working properly 💪
He is now back Squatting and Deadlifting and gradually building up strength while keeping big emphasis on using his glutes properly
💥 If something doesn't feel right in a lift - don't just ignore it and hope it will go away! 💥
Break it down and fix the weak link or imbalance to avoid injury and build a strong resiliant physique 💪

04/04/2021

Happy Easter Team!
Enjoy some quality family time, lots of good food and take a well deserved break! Then, next week make sure your ready to put all the extra carbs to good use! Hahaha yeeeeeeow 💪💪💪

23/02/2021

Keen Az Fitness is expanding!
We are looking for our next motivated and passionate personal trainer to join the team
Be mentored by our Head Coach Matt Elley, who has been in the game for nearly 15 years
Focus on training clients and getting them the best results without the pressure of sales and marketing or gym rent payments
If you or someone you know (feel free to tag them in this post) might be interested send us a message for more info
- Ideally in the Graceville 4075 area
- Must be fully qualified and ready to start training ASAP
- No experience required if you are coachable
- Join a positive team environment and start making a massive impact on numerous people's lives

21/02/2021

I had to speed up this video as it was a 3 minute set!
270kg drop to 200kg drop to 120kg
Max reps each time!
Unreal Andreea 👏👏👏

30/12/2020

Keen Az Chrissy Party! Woot woot!
Thank your so much for everyone who was able to make it down it was such an awesome afternoon! Always an amazing venue and even better company!
Thank you to EVERYONE for such an amazing year! We sidesteped each challenge that popped up and stayed focus on our goals!
I appritiate everyone of you for sticking with me and Keen Az and continuing to trust me with guiding you towards to your health and fitness goals
Cant wait to see what we achieve in 2021
Stay tuned 💪💪💪💪

30/12/2020

New PB 85kg x 10 reps!!!
We warmed up well, then did a set at 85kg and only did 2 reps... to get feel for the weight and prime us for this main set 😉
This was Andreea's last deadlift set of the day so she went all out to get as many as she could! Awesome effort 💪💪💪

23/12/2020

I have been training Kate for about 3 months and she absolutely killing it!
Here is what she had to say about her experience so far;

"I have been doing group fitness classes at the gym for years and have always thought about having a personal trainer. I’m so glad i decided to give it a go. Matt has not only helped me with my training but he’s also guided me with nutrition to help me reach my goals". - Kate

If you have been thinking about hiring a Personal Trainer just go for it! Although, there are some things to think about when picking the RIGHT trainer FOR YOU;
- find someone with experience in the area of training/ results your after
- look for someone who is motivating and positive
- they should practice what they preach and train themselves to be lean, strong and fit
- finally watch them during sessions - are they focused on their client/ do they correct poor technique/ are they training intelligently and most of all are their clients getting results