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# The Fit Stop

## Sitemaps
- [XML Sitemap](https://stkildafitnesstrainer.com.au/sitemap_index.xml): Includes all crawlable and indexable pages.

## Posts
- [How Stress & Trauma Causes Aches, Pains, ‘Tightness’ & Movement Dysfunction](https://stkildafitnesstrainer.com.au/how-stress-trauma-causes-aches-pains-tightness-movement-dysfunction/): Ever wonder why your shoulders feel like cement blocks, or why your back always aches after sitting at your desk all day? 

Sure, poor posture and inactivity may be contributing to the problem, but often the real culprits run much deeper.
- [How Meditation Can Improve Health & Fitness](https://stkildafitnesstrainer.com.au/how-meditation-can-improve-health-fitness/): Meditation is a practice that involves training the mind to focus and redirect thoughts, allowing us to achieve a state of mental clarity and emotional calm. Through consistent meditation, we can develop the ability to self-regulate our emotions and thoughts, leading to several benefits for building and sticking to health and fitness habits. Here's how meditation can help:
- [What Is Mobility And Why Is It Important As We Age?](https://stkildafitnesstrainer.com.au/what-is-mobility-and-why-is-it-important-as-we-age/): Mobility is a term that is often heard in the fitness world, but what does it actually mean?
- [Can You Really Improve Health, Fitness & Weight Loss Results By Changing How You Breathe?](https://stkildafitnesstrainer.com.au/can-you-really-improve-health-fitness-weight-loss-results-by-changing-how-you-breathe/): The concept of nasal (nose) breathing is becoming more & more mainstream as people are starting to discover the array of health benefits that come along with it, both physically and mentally.
- [5 Ways To Get Better Health & Fitness Results By De-Stressing & Doing LESS](https://stkildafitnesstrainer.com.au/5-ways-to-get-better-health-fitness-results-by-de-stressing-doing-less/): Health & fitness is not all about the ‘Go hard or go home’ mentality, and pushing your body to do things you don’t want to do. It’s really about giving your body what it needs, and caring for yourself to facilitate health & happiness, right?
- [Covid-19 update. Gym is closed, but we’re still training](https://stkildafitnesstrainer.com.au/covid-19-update-gym-closed-still-training/): Hello everybody,
- [Anti-Ageing Exercise](https://stkildafitnesstrainer.com.au/anti-ageing-exercise/): Most people, when they think of ‘getting fit’, they think of cardiovascular fitness as the most important thing. Whilst this is important, is can be a very one dimensional and limited way of looking at ‘fitness’ or ‘health’.
- [What is functional training anway?…](https://stkildafitnesstrainer.com.au/what-is-functional-training/): Functional training is one of those terms that we all hear a lot these days, although if you ask most people what functional training actually is, most people are quite unsure. You could even ask 10 personal trainers and you'd probably get 10 different answers.
- [Correct Your Breathing For Better Results & Improved Health](https://stkildafitnesstrainer.com.au/correct-breathing-better-results-improved-health/): Excited to have world-renowned strength & conditioning coach, and personal trainer Steve Maxwell back at The Fit Stop this year in February. He will be hosting a 6 hour seminar on breathing.
- [Nutritious Movement](https://stkildafitnesstrainer.com.au/nutritious-movement/): By Ben Longley
- [How Many Reps For Best Fat Loss Results?](https://stkildafitnesstrainer.com.au/how-many-reps-for-best-fat-loss-results/): By Katrina Laczoffy
- [Gut Health – The Key To Weight Loss And Health?](https://stkildafitnesstrainer.com.au/gut-health-the-key-to-weight-loss-and-health/): What is gut flora?
- [Aerobic Training Vs. High Intensity Training; which produces the best results?](https://stkildafitnesstrainer.com.au/aerobic-training-vs-high-intensity-training-which-produces-the-best-results/): When it comes to getting fit what would you do?
- [Key Elements Of An Effective Warm Up (in 2015) Part 2](https://stkildafitnesstrainer.com.au/key-elements-of-an-effective-warm-up-in-2015-part-2/): In part 1 of this article, we explained the concepts of ‘passive’ and ‘active’ warm ups, foam rolling and self myofascial release. We also covered stretches and mobility drills to help clean up your movement patterns, mimimise risk of injury and optimise performance. Click here to read part 1 of this article.
- [Key Elements Of An Effective Warm up (in 2015) – Part 1](https://stkildafitnesstrainer.com.au/key-elements-of-an-effective-warm-up-in-2015-part-1/): Warm up routines have been common practice within any gym setting or sporting environment for decades, however much has changed over the years in terms of what is deemed most effective for reducing injury and optimizing performance.
- [Men vs Women: Does sex determine the storage and metabolism of fat?](https://stkildafitnesstrainer.com.au/men-vs-women-does-sex-determine-the-storage-and-metabolism-of-fat/): It’s one of the most talked about topics. Why do men lose weight faster than women? It seems that all men have to do is reduce their portion sizes a little, drink less alcohol and the numbers on the scale drop, while women find it harder to lose the excess weight despite their best efforts of calorie counting, juice cleansing and avoiding any form of sweets (Let’s admit it, it’s a little unfair).
- [Improve Exercise Recovery & Muscle Soreness With Contrast Therapy](https://stkildafitnesstrainer.com.au/improve-exercise-recovery-muscle-soreness-with-contrast-therapy/): Delayed onset of muscle soreness (DOMS) is a well-documented phenomenon, often occurring as a result of:
- [20 Random Things You Should Know About Personal Training, Health & Fitness](https://stkildafitnesstrainer.com.au/20-random-things-you-should-know-about-personal-training-health-fitness/): As personal trainers, we often take certain, seemingly obvious ‘truths’ for granted and assume that just because we ‘get it’, that other people will ‘get it’ too.
- [Exercise Recovery & Post-Workout Nutrition](https://stkildafitnesstrainer.com.au/exercise-recovery-post-workout-nutrition/): Whilst its very important to train hard whilst we’re at the gym, (like most things, the harder you work the better results you will get), its important NOT to forget the other side of the equation, which is the RECOVERY aspect of your training.
- [Healthy Meals Delivered](https://stkildafitnesstrainer.com.au/healthy-meals-delivered/): I'm excited to roll out a new service we'll be providing to clients of the Fit Stop, I genuinely believe this is going to be a great addition, and will help address the number 1 biggest obstacles to weight loss success - good eating!
- [How To Read Food Labels](https://stkildafitnesstrainer.com.au/how-to-read-food-labels/): The walk around the supermarket can be a confusing journey for many people. We are constantly bombarded with shiny objects and clever advertising to gain our attention, and there are new products coming out all the time that claim to be good for us, so how do we know what to believe?
- [Welcome to our New Site!](https://stkildafitnesstrainer.com.au/welcome-to-our-new-site/): Welcome to our new website! We will be writing about a variety of informative topics to help you achieve your health, weight management, and fitness goals. Be sure to check back often and let us know if there’s a specific topic you’d like for us to include.
- [Picking The Best Diet Strategy For YOU](https://stkildafitnesstrainer.com.au/picking-the-best-diet-strategy-for-you/): There is no ‘one size fits all’ diet that is perfect for everybody….
- [The Relationship Between Muscle, Weight, & Size](https://stkildafitnesstrainer.com.au/the-relationship-between-muscle-weight-size/): Its very important to be able to discern between losing weight, and losing body fat.
- [A Little Perspective on Food Choices…](https://stkildafitnesstrainer.com.au/a-little-perspective-on-food-choices/): If you want to lose weight and optimize your health, its so important that you take the time to understand what constitutes good food choices and bad food choices.
- [Measuring Portion Sizes The Easy Way](https://stkildafitnesstrainer.com.au/measuring-portion-sizes-the-easy-way/): Ok, so there’s no shortage of info on this website about WHAT to eat, I hope you’ve got a pretty good understanding of that by now and if you don’t, have a read through some of the posts under the 'nutrition' section.
- [Small ‘Slip Ups’ Can Make a BIG Difference](https://stkildafitnesstrainer.com.au/small-slip-ups-can-make-a-big-difference/): One of the biggest mistakes I see with clients who want to lose weight, (as well as other goals) is thinking that one small deviation from the plan, or one small slip up won’t make a big difference with their results.
- [Making Sense Of Diets – Principles v Methods Part 2](https://stkildafitnesstrainer.com.au/making-sense-of-diets-principles-v-methods-part-2/): In our last post we discussed all the different forms of exercise and how to make sense of it all, if you haven’t read it, just scroll down or click here to read it first.
- [Making Sense Of Exercise – Principles v Methods Part 1](https://stkildafitnesstrainer.com.au/making-sense-of-exercise-principles-v-methods-part-1/): One of my goals as a personal trainer, is to empower people with the knowledge to be able to make their own decisions regarding nutrition and exercise.
- [Setting Behavioural Goals To Lose Weight & Get Fit in 2013](https://stkildafitnesstrainer.com.au/setting-behavioural-goals-to-lose-weight-get-fit-in-2013/): It’s the start of a new year and many people have new years resolutions or goals they want to achieve in 2013….
- [How Your Self Image Impacts Your Health & Fitness](https://stkildafitnesstrainer.com.au/how-your-self-image-impacts-your-health-fitness/): So we’re coming up to the end of the year, with a brand new year just around the corner. January 1st is the most popular time to set new goals, make resolutions and start afresh.
- [Christmas / Holiday Season Survival Guide](https://stkildafitnesstrainer.com.au/christmas-holiday-season-survival-guide/): **The Fit Stop - Group Training & Personal Training St Kilda**
- [Do The Opposite…](https://stkildafitnesstrainer.com.au/do-the-opposite/): In this day and age, being lean, toned, fit and healthy is NOT normal. It stands to reason that if you aspire to be lean, toned, fit and healthy then you have to do the things that ‘normal’ people don’t do, in fact it’s a pretty safe bet to do the exact opposite.
- [How Sugar Is Affecting You…](https://stkildafitnesstrainer.com.au/how-sugar-is-affecting-you/): Check out this video of a recent (U.S) 60 minutes special on Sugar.
- [Frequently Asked Questions’ – It Depends…](https://stkildafitnesstrainer.com.au/frequently-asked-questions-it-depends/): The health and fitness industry is a funny one, there’s so many different aspects to it, so many different opinions, conflicting scientific research, and even contradicting views from the people who are supposed to be the experts - personal trainers. Not only that, but people get really extreme about their views on things ranging from the type of diet to follow, the best exercise to do, or which supplements they swear by, and people can get very passionate about completely different views at opposing ends of the extreme – who the hell are you supposed to listen to and believe?
- [The ‘5 Habits Nutrition Cheat Sheet’](https://stkildafitnesstrainer.com.au/the-5-habits-nutrition-cheat-sheet/): So in following on from the last couple of posts on the '12 lean & healthy habits checklist', I've made up a little nutrition cheat sheet for you guys to keep with you and help you dial in your nutrition, remember making changes to your body composition, health and fitness comes down to making changes to your DAILY HABITS.
- [Lean & Healthy Habits Checklist Part 2](https://stkildafitnesstrainer.com.au/lean-healthy-habits-checklist-part-2/): Ok so last post we had part 1 of the lean & healthy habits checklist, just to recap we had:
- [The Lean & Healthy Habits Checklist Part 1](https://stkildafitnesstrainer.com.au/the-lean-healthy-habits-checklist-part-1/): If you have a fat loss, fitness or a health based goal then your habits and actions on a day to day basis are going to determine how successful you are.
- [St Kilda Personal Trainer Interviews ‘The Running Man’](https://stkildafitnesstrainer.com.au/st-kilda-personal-trainer-interviews-the-running-man/): During the week the St Kilda Newspaper contacted me to see if I was interested in interviewing local St Kilda Police Sergeant David Eadie “The Running Man”.
- [Your scale weight & body size explained](https://stkildafitnesstrainer.com.au/your-scale-weight-body-size-explained/): Have you tried to lose weight before, or are you trying to lose weight right now?...
- [How To Design a Total Body Fat Loss Workout](https://stkildafitnesstrainer.com.au/how-to-design-a-total-body-fat-loss-workout/): There’s more to an effective training program than just slapping a bunch of random exercises together and hoping it works, in fact there is quite a science to it and there is a lot more to it than most people think.
- [5 Quick, Easy & Healthy Meals To Add To Your Weight Loss Toolbox](https://stkildafitnesstrainer.com.au/5-quick-easy-healthy-meals-to-add-to-your-weight-loss-toolbox/): Over the years I’ve learned how to cook some basic things, it doesn’t get much more complicated than cooking some lean meat in the frying pan, boiling some rice and steaming some veggies on the stove, but i’ve also stumbled upon a few quick, tasty and healthy meals which help me add a bit of variety into my healthy eating plan.
- [The ‘Anti Results’ Health and Weight Loss Program](https://stkildafitnesstrainer.com.au/the-anti-results-weight-loss-program/): Ok, so we’ve all read numerous books, magazine articles and rantings on this blog telling us what we SHOULD be doing to get great results when it comes to weight loss and changing your body composition. But because I like to be different, I’m going to give you the ‘anti-results’ fat loss plan, follow this plan if you want to get slow or minimal results, I can GUARANTEE this system will work for you.
- [5 Variables of a Fat Loss Nutrition Plan](https://stkildafitnesstrainer.com.au/5-variables-of-a-fat-loss-nutrition-plan/): Another post on nutrition, what can I say that you haven’t heard before you ask?
- [‘Releasing The Brakes’ For Better Fitness & Fat Loss Results](https://stkildafitnesstrainer.com.au/releasing-the-brakes-for-better-fitness-fat-loss-results/): When we think of getting healthy, losing weight or increasing fitness & strength, we know there’s plenty of things we can be doing to help with these goals:
- [Random List Of Useful Health, Fitness & Fat Loss Tools](https://stkildafitnesstrainer.com.au/random-list-of-useful-health-fitness-fat-loss-tools/): I’m a big believer in constant self education and evolving with the times, I always try to stay on top of the latest when it comes to health and fitness, and in particular how it can help me to help you.
- [The Importance Of Recovery](https://stkildafitnesstrainer.com.au/the-importance-of-recovery/): An often overlooked aspect of everyone’s training and exercise program is recovery, it’s not all about exercising as hard as you can and then disregarding the impact this has on your body for the rest of the day, recovery from training is in some ways the whole reason you’re training in the first place,…
- [5 Questions To Ask Yourself At Meal Time](https://stkildafitnesstrainer.com.au/5-questions-to-ask-yourself-at-mealtime/): Losing weight, toning up, and being healthy comes down to the choices you make and the habits you develop from day to day. Its really quite simple, not necessarily easy, but it is quite simple when you understand what to do.
- [Success Leaves Clues…(Or How To Kick Butt In 2012!)](https://stkildafitnesstrainer.com.au/success-leaves-clues-or-how-to-kick-butt-in-2012/): I understand not everyone has a massive fitness or weight loss goal they want to accomplish, and just like to train to keep in shape, stay active, be healthy and stay on top of things.
- [What’s So Good About Breakfast?](https://stkildafitnesstrainer.com.au/whats-so-good-about-breakfast/): If you are trying to watch the weight over the Christmas / holiday period, its important to maintain your good habits (and don’t pick up any new bad ones) when the structure of your day to day working life gets a little ‘out of whack’

## Pages
- [Ben’s Approach](https://stkildafitnesstrainer.com.au/bens-approach/): Personal Training in St Kilda with Ben Longley
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— Ben
   
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- [Hayley Dillon](https://stkildafitnesstrainer.com.au/trainers/hayley-dillon/): Hayley Dillon studied Exercise and Sport Science at Deakin University, graduating with a high distinction average and a double major in Exercise Physiology and Sports Nutrition .
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- [Contact](https://stkildafitnesstrainer.com.au/contact/): Personal Training in St Kilda with Ben Longley
- [Blog](https://stkildafitnesstrainer.com.au/blog/): Excited to have world-renowned strength & conditioning coach, and personal trainer Steve Maxwell back at The Fit Stop this year in February. He will be hosting a 6 hour seminar on breathing....
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- [Home](https://stkildafitnesstrainer.com.au/): I’ve been a full-time personal trainer, strength coach, and bodyworker for over 20 years.