Welcome to your October edition of the Balmain Fitness Monthly Pulse– your go-to source for the latest in fitness, wellness, and healthy living.
Close look at Creatine
Creatine is one of the most well-researched and widely used supplements in the fitness and health world. Here are the key benefits of creatine supplementation, backed by science and expert consensus:
Physical Performance & Muscle Growth
Improved High-Intensity Exercise Performance
Creatine boosts the production of ATP (your cells’ energy currency), which enhances performance in short bursts of intense activity like sprinting, weightlifting, and HIIT.Increased Muscle Mass
It promotes muscle growth by increasing water content in muscle cells (cell volumization) and stimulating protein synthesis. It may also reduce levels of myostatin, a molecule that inhibits muscle growth.Faster Recovery
Creatine helps reduce muscle damage and inflammation after workouts, speeding up recovery and reducing soreness.Enhanced Strength and Power
Regular use can lead to noticeable improvements in strength, allowing for heavier lifts and more reps.
Cognitive & Brain Health
Improved Brain Function
Creatine may enhance memory, attention, and processing speed, especially under stress or sleep deprivation. It helps fuel brain cells by increasing ATP availability.Potential Neuroprotective Effects
Emerging research suggests creatine might help in managing or slowing the progression of neurological conditions like Parkinson’s and Alzheimer’s.
Support for Aging & Bone Health
Combats Age-Related Muscle Loss (Sarcopenia)
Creatine can help older adults maintain muscle mass and strength, improving mobility and reducing fall risk.Bone Health
Some studies show creatine may improve bone density and reduce fracture risk when combined with resistance training.
Other Health Benefits
May Help Regulate Blood Sugar
Creatine might improve glucose tolerance and insulin sensitivity, though more research is needed.Safe and Easy to Use
Creatine monohydrate is the most studied form and is generally safe for healthy individuals when taken at recommended doses (3–5g/day).
Healthy Recipe of the month
Easy Honey Garlic Salmon
Ingredients:
4 salmon fillets (skin on or off)
¼ tsp salt + ¼ tsp pepper
½ tsp paprika
2 tbsp butter
4 garlic cloves (minced)
4 tbsp honey
1 tbsp water
2 tsp soy sauce
1 tbsp lemon juice
Lemon wedges (to serve)
Instructions:
Preheat oven to medium broil/grill setting.
Season salmon with salt, pepper, and paprika.
Make sauce: Melt butter in a pan, sauté garlic, then add honey, water, soy sauce, and lemon juice.
Cook salmon: Add fillets to pan, cook 3–4 min per side while basting with sauce.
Broil for 5–6 min until tops are charred and salmon is cooked through.
Serve with extra sauce and lemon wedges. Pairs well with rice or steamed veggies.
Trainer Spotlight - Lachy
Say hi to Lachlan!
One of the Personal Trainers here at Balmain Fitness. A long serving part of the Balmain Fitness community and here to help you take your training to the next level!
Lachlan has been working as a Personal Trainer and Strength and Conditioning Coach for 20+ years. Lachlan is highly qualified and experienced in; Body re-composition (weight loss/fat loss/muscle gain), Strength and Conditioning for Athletic Performance (amateur to professional), Rehabilitation focused training, Bodybuilding/Physique/Model/Movie preparation.
Lachlan is highly qualified in the realms of body shaping, strength, and conditioning for performance. In training people through many sporting disciplines (amateur and professional), professional areas and walks of life, Lachlan provides clients with effective and efficient training methods and information to enable everyone to achieve and even exceed their own personal health and fitness goals.
If you’re ready to prepare for your next goal or be a better version of yourself? Book in now this October for a complimentary 45 minute personal training session, exclusively for new clients.
I’d love to meet you. Come say hi on the gym floor or reach out to book a session.
Email: reinventyourhealth@gmail.com
Website: https://www.reinventyourself.fitness/
or chat with the team at reception – let’s get you moving toward your best self.
Local Business Spotlight
Having moved into the White Bay Steelworks in late 2022, Blackwattle Distilling Co has won a number of awards for the Gins and Vodkas. Most recently, they won the Trophy for Best in Class, Classic Dry Gin, at the Australian Gin Awards Their Gins are distilled with a mix of citrus and spice and their Vodkas are distilled with Australian Wattle Seed.
The Distillery Door is open six days a week, Monday to Saturday for tastings and sales.
To help celebrate World Vodka Day on Saturday 4 October, the Kieren and Mark are offering members a !0% discount at the Distillery Door. The discount is available for October & November. Just tell the boys you are a Balmain Fitness member and they will take 10% off your bill.
