Protein Facts

Posted by on Jun 10, 2016 in Recipes, Uncategorized | Comments Off on Protein Facts

Interesting Fact on Proteins

Have you been wondering why we only stock Total Sports Nutrition supplements?

As you can see most generic proteins will claim they can help muscle growth but clearly do not have the nutritional support to allow for optimum growth or performance. Unfortunately Australian laws do allow these companies to lie about their products content and sell to the general public.

Tsn’s supplements are a superior protein and one of the very few that are approved by Asada – Australian’s governing body.

Most gyms and personal trainers will either sell or recommend these products due to their cheap price and high profit margin or simply because they have no idea how and why protein supplements can help you.

The Fitness Matters team have been trained by the founder of TSN personally to provide you with the best information and supplements for your needs.

You have to ask yourself how long have you been using these products? Have you gotten the results you wanted? If not, why?

Below is a study conducted testing some main stream proteins for BCAA contents.

Muscle Milk, Syntha 6, Isoflex, Cellucor, and Optimum Nutrition’s Proteins Tested for BCAA Content: ALL FAIL

A group from The Stockton College of New Jersey tested six (very) popular protein supplements for their actual Branched Chain Amino Acid Content and compared that with the BCAA claims made on the package. The group was comprised of the GNC house brand, Muscle Milk, BSN’s Syntha 6, Isoflex, Cellucor, Optimum Nutrition’s Gold Standard Whey (which I usually recommended until now), and their Hydrowhey (another product I commonly had recommended until seeing these tests).

Here’s a look at the abstract (or you can skip ahead to the chart below, which breaks down product claims versus actual amounts):

Protein Fail

None of the products were even close to their claimed level of BCAAs…

The following chart represents the results from the study, with the product name to the far left, the actual (tested) milligrams of BCAA in the centre column, and the amount of claimed milligrams to the right:

Protein Fail 2

I don’t understand how Syntha 6 is so low, or how GNC could have two grams of BCAA when the claim is 15. But the abstract is out there, as is the poster presentation, so these companies have some explaining to do, and some tests to refute (if they can), because right now they look pretty awful…

And the way class action and Lanham Act lawsuits have been flying around the industry, I wouldn’t be surprised to see BCAA-based actions shortly.

Here’s the poster presentation:

Protein Fail 3

Thanks for supporting Fitness Matters Bribie Island. No get out there and have some fun – enjoy life.

Cybex Arc Trainer

Posted by on May 10, 2016 in Uncategorized | Comments Off on Cybex Arc Trainer

Arc Trainer

Have you tried our Cybex Arc trainer yet? Fitness Matters has the only Arc trainer on the Island. Let me tell you about the benefits of this great machine…

The Arc Trainer is a unique cardio exercise machine, the motto of which is “Better Results – Less Time.

Exercising on an Arc Trainer is an effective way to get your heart rate up in a low-impact environment. The Arc design allows you to experience complete range of motion for the knee and hip, without placing undue stress on the joints, the patented stride technology moves legs in a biomechanically correct pathway.This also allows for better and more efficient calorie burning.

The Arc Trainer comes with a wide range of variable resistance and incline as well as longer arm features than other low-impact machines. Higher inclines emulate a stepping motion and target the quadriceps muscles in the front of the upper thighs. Lower inclines with increased resistance target and tone the gluteus or butt muscles.

Whether you have a knee injury, joint problem, or are simply looking for a way to cross train, the arc trainer offers an effective low impact workout. You can challenge yourself with a pre-set routine, or just exercise at your own pace. Either way, this piece of equipment is a valuable tool in your fitness arsenal.

CLA – Conjugated Linoleic Acid

Posted by on Apr 6, 2016 in Supplements | Comments Off on CLA – Conjugated Linoleic Acid



  1. What does CLA stand for?
    • Conjugated Linoleic Acid
  2. What is CLA
    • CLA is a naturally occurring fatty acid found in many meat and dairy products
  3. What does CLA do?
    • CLA assists in fat loss and muscle enhancement
  4. Can I take CLA with other supplements?
    • Yes you can. CLA is an essential fatty acid so it can be taken with other supplements
  5. What is the recommended dosage of CLA?
    • You can take up to 3 grams of CLA daily for the best effect.

CLA… The benefits

CLA works by keeping the cells smaller limiting the amount of fat that can be stored resulting in more fat burnt energy! A Norwegian study was performed where the participants were not allowed to diet, but they still lost weight!! It seems that CLA has the effect of reducing fat storage while elevating b-oxidation in the skeletal muscle resulting in an increase in skeletal muscle and more fat burnt. The increase is thought to be from the protective effect on the immune system resulting in an anti-catabolic affect. CLA has been shown to have an immune system boosting potential.

The positive finding of CLA are an Athlete’s dream, a nutrient that assists body fat loss while keeping body fat levels low during off season as well as protecting your precious muscle.

In 1978 while investigating how cooking hamburger meat triggers carcinogenic compounds, researchers noticed that here was something causing the harmful effects of these compounds to be reduced. Eventually researchers found theis strange compound to be CLA. Ever since then around 200 studies have been completed on CLA for weight loss, breast cancer, diabetes and arteriosclerosis.

The initial researcher was the first to pioneer studies using humans as subjects and the results were tremendously favourable. Each person took 3 grams of CLA per day while performing a nutrition and exercise program. By the end of the study the participants consuming CLA in conjunction with and exercise and nutrition program had lost significant amounts of weight.

Benefits of CLA

  • Fat loss – helps in maintaining weight during dieting
  • Enhanced muscle tissue
  • Ant-Catabolic
  • Protects the immune system


Posted by on Mar 1, 2016 in Uncategorized | Comments Off on Seniors

As people reach old age, osteoporosis is a major determining factor in quality of life. In Healing Moves, Dr. Mitchell and Carol Krucoff write, “Age-related declines in muscle and bone mass … can lead to frailty and fracture — the primary reason older adults wind up in nursing homes.” If you don’t want to spend your later years resting in a nursing home, losing your independence and draining your or your family’s financial resources, you need to do something to remain independent. According to numerous studies and aging manuals, that “something” is strength training, an activity known to increase bone mass and thus decrease the possibility of osteoporosis.
Strength training does not mean that you have to train for the Olympics or tediously do the same exercise over and over. A variety of exercises will yield bone-building benefits: “Physical impact and weight-bearing exercise stimulates bone formation. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you regularly place demands upon it.
The best bone builders are exercises that put force on the bone, such as weight-bearing activities like running and resistance exercises like strength training. In general, the greater the impact involved, the more it strengthens the bones.” However, it is important to distinguish the exercises that will increase bone density from the ones that will not. “Weight lifting, including curls and bench presses, is a beneficial activity … Dancing, stair-climbing and brisk walking are all weight-bearing exercises, which promote (good) mechanical stress in the skeletal system, contributing to the placement of calcium in bones. 

2015 Summer Body Challenge

Posted by on Feb 11, 2016 in Uncategorized | Comments Off on 2015 Summer Body Challenge

The Summer Body Challenge commenced on 5th October and finished on 14th November. Our past challenges have seen some amazing results, and this one was no different, with cm’s and kg’s lost all over the place.

Our Summer Body Challenge ran for a period of 6 weeks, and while also changing their body compositions for the better, our challengers have also been smashing PB’s in their lifts, increasing their strength and stamina, which is reflected in their training.

As trainers, we cannot be prouder of all our challengers, and we can’t wait to continue to see the changes we know they will make with their new found mindset.

Over the course of the 6 weeks, we held a number of seminars, including;

Adam from TSN spoke about all things supplements, he also gave away some samples and answered any questions those in attendance had. It proved to be a great attendance and very informative.

We then had Ange from Macro Meals come and discuss quick meal prep, easy healthy snacks, and their business that provides well rounded ready made meals for those that are time poor and cannot fit in their meal prep, but still want to achieve maximum results.

Lastly we had Mick Hemingway come and discuss how the body reacts to stress, and how having high stress levels can affect how your body responds to weight loss. He spoke about the importance of believing in yourself and backing yourself 100%.

Thank you to all the challengers for taking part in the Summer Body Challenge last year.

What to Look For When Buying Protein Powder

Posted by on Nov 10, 2015 in Uncategorized | Comments Off on What to Look For When Buying Protein Powder

What to look for when buying protein powder – You get what you pay for!

There are two main components of milk protein:

1. Casein

2. Whey Protein

During the processing of whey protein, fat and lactose (milk sugar) are filtered out to make a lower fat, lower carbohydrate, and higher protein powder. The higher the protein content per gram basis, the more processing (filtering) is needed. When a whey protein count is greater than 85% in protein concentration, it is considered to be a WPI (whey protein isolate). Less than 85% and it is considered to be a WPC (whey protein concentrate).

The two main methods used to process whey protein into whey protein isolate are:

1. Ion Exchange/Cation Exchange

2. Micro-filtration/Ultra-Filtration

Ion Exchange/Cation Exchange

This process is based on separating proteins on their electrical charge. The chemicals hydrochloric acid (battery acid) and sodium hydroxide (salt water) are used in this process. Ion exchange processing only costs ¼ as much as micro and ultra-filtration processing; this is why so many supplement brands choose to use ion exchange WPI in their formulas. Unfortunately through the process of Ion exchange, many of the protein fractions essential for digestion and absorption are damaged. Ion exchange proteins are marketed well due to their higher protein and lower fat content.


The other type of processing method is called micro-filtration and or ultra-filtration. During this process whey protein is flowed over membranes which contain ceramic filters. This is where the whey protein is separated from the raw protein solution. Undesirable components are also filtered out including fat & lactose. No heat or electricity is used so no harm is done to the protein on a sub molecular level.

The advantages of using a micro/ultra-filtration method:

1. Minimal denaturing of protein

2. Improved protein fractions for improved digestion & absorption

3. Better amino acid profile

4. High in immune system boosting components

5. More calcium and less sodium

In summary micro-filtered or ultra-filtered whey protein is the best quality but comes at a more expensive price. Unfortunately price these days seems to dictate many manufacturers choice of ingredients in pursuit for larger profits. Quality is given a second seat.

All TSN proteins have been micro-filtered ensuring quality is never sacrificed for profit.

What to look for when buying protein - You Get what you pay for

Staying Healthy During Your Senior Years

Posted by on Oct 31, 2015 in Uncategorized | Comments Off on Staying Healthy During Your Senior Years

Mature couple enjoying their vacation together

Mature couple enjoying their vacation together

Staying healthy and feeling your best is important at any age and that doesn’t change just because you have a few more grey hairs. As we grow older, we experience an increasing number of major life changes, including career changes and retirement, children leaving home, the loss of loved ones, and physical changes. How we handle and grow from these changes is the key to staying healthy. These tips can help you maintain your physical and emotional health and live life to the fullest, whatever your age.

Many adults don’t exercise as they get older. However, exercise is vital for staying healthy throughout life. It helps you maintain your strength and agility, gives your mental health a boost, and can even help diminish chronic pain. Whether you are generally healthy or are coping with an ongoing injury, disability, or health problem, regular exercise will help you stay physically and mentally healthy and improve your confidence and outlook on life.

Benefits of Physical Activity in your senior years.

  • Helps maintain the ability to live independently and reduces the risk of falling and fracturing bones.
  • Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer, and diabetes.
  • Can help reduce blood pressure in some people with hypertension.
  • Helps people with chronic, disabling conditions improve their stamina and muscle strength.
  • Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.
  • Helps maintain healthy bones, muscles, and joints.
  • Helps control joint swelling and pain associated with arthritis.

Whether you are returning to exercise or starting a new program, experience the warm friendly, encouraging atmosphere at Fitness Matters Bribie where the team are here to help you gain control of your life. Call 34108129 or pop in and say hi! Fitness Matters Bribie, End of Avon Ave, Banksia Beach QLD 4507

Supplements – Understanding the Basics!

Posted by on Oct 14, 2015 in Uncategorized | Comments Off on Supplements – Understanding the Basics!



Protein is made of amino acids which are the building blocks of lean body tissue which promotes healthy skin, hair, bones, fingernails and muscles.
Studies suggest that 20-30% of our daily intake should consist of protein.
Supplemented protein acts fast and enables comfortability as well as affordability when meeting daily needs.

Fish Oil

Fish oil provides high levels of omega-3 which is an essential fatty acid. Omega-3 is often found in fish, eggs, beef, walnuts, flaxseeds and many more. It supports cognitive function, the immune system, heart function, skin, vision, joints etc.

Branched Chain Amino Acids

BCAAs help to improve lengthy performances as well as promoting recovery. They also assist in reducing muscle breakdown which can lead to muscle growth. BCAA’s help to increase energy, enhance protein synthesis, boost strength and power as well as increasing the body’s ability to grow muscle.


Glutamine is an amino acid which is found within protein. It plays a large role within the body and is predominantly found in skeletal muscle. It is essential in the promotion of the immune system as well as the wellbeing of the whole body. When it comes to the supplemented form it can also assist the body in building muscle. As a whole glutamine supports, muscle growth, healthy immune function, gastrointestinal health as well as reducing muscle catabolism. The supplemented form is most beneficial after exercise as it is effective in synthesising muscle glycogen which is depleted during workouts.


Creatine is a by-product of amino acids which is found in the liver, kidneys and pancreas. It can boost maximal strength and energy output which can allow for heavier lifts over longer periods of time. It is one of the most well-known products on the market. Numerous studies have been conducted in regards to the supplement and proved it can boost the performance of individuals engaging in high-intensity training such as weight lifting, strength training and sprinting.


Super Special Personal Training Deal!

Posted by on Sep 22, 2015 in Uncategorized | Comments Off on Super Special Personal Training Deal!

3xpt 99

Bribie Bolt 2015

Posted by on Sep 7, 2015 in Uncategorized | Comments Off on Bribie Bolt 2015

This year the Bribie Island Surf Club extended a warm welcome to Fitness Matters to volunteer our experience in conducting the official warm up for the eager participants of the 2015 Bribie Bolt.

A beautiful cool morning to get the runners, jogger, walkers and wheelies ready for the picturesque run along the walking trail from Brennan Park in Bongaree to the Woorim Surf Club finish line.

Participants from ages 6- 70 competed to raise much needed funds for the Bribie Surf Club and it’s dedicated volunteers.

With the winners announced and a hearty breakfast at the finish line, each and every participant is congratulated on their amazing efforts.

Looking forward to an even bigger Bolt in 2016.

Bribie Bolt