| Hi there, Welcome to our August Fitness and Nutrition Newsletter! As we move into the final month of winter, it’s the perfect time to refocus on the small habits that build long-term health and fitness. Whether your goal is to become a Personal Trainer, grow your knowledge, or simply stay motivated in your own training, this month’s newsletter is packed with practical tips and inspiration to keep you moving forward. This edition explores the pectoral muscles as our Muscle of the Month, uncovers the truth behind the trending purple superfood, ube, and shares valuable insights into workout nutrition and nutrient timing from our Practitioner Certificate in Nutrition. We’ve also included our latest blog on the Australian Movement and Physical Activity Guidelines, along with an inspiring TED Talk that reminds us why maintaining muscle throughout life is so important. If you’re looking to take the next step in your fitness career, don’t forget to check out the latest job opportunities and our upcoming on-campus events. Whether you’re studying with us now, thinking about enrolling, or already working in the industry, we hope this month’s edition gives you something new to learn, share and put into practice. From all of us at Fit Education, thank you for being part of our community. We hope you enjoy this month’s newsletter, and as always, we’d love to hear your feedback or ideas for future editions. |
Muscle of the Month – The Pectoral Muscles
| Most people think chest training is all about building bigger pecs, but as a coach, your job is to help clients train them well, not just hard. One of the biggest mistakes is letting the shoulders take over during pressing exercises. Encourage clients to keep their shoulder blades gently retracted and depressed, maintain a proud chest, and move through a comfortable range of motion. This helps the pectoral muscles do the work while reducing unnecessary stress on the shoulders. Remember, the pecs are responsible for bringing the arms across the body (horizontal adduction) and assisting with pushing movements. Incorporating exercises from different angles—such as flat, incline and decline presses, along with cable flys and push-ups—helps challenge the muscle fibres in different ways and creates more balanced development. Coach’s Tip: Focus on quality contractions, and slower eccentric movements, rather than simply lifting heavier weights. The muscle doesn’t know the number on the dumbbell—it only knows tension. Some great chest exercises included: Bench Press (Flat, Incline & Decline) Cable Crossover or Chest Fly Pushups Chest Dips |
Food of the Month
Ube – Superfood or Sweet Treat?
| If you’ve spent any time on social media lately, you’ve probably noticed the rise of Ube. This vibrant purple yam, originally from the Philippines, has become a favourite in everything from cheesecakes and donuts to ice cream, bubble tea and colourful lattes. While its striking colour has certainly helped fuel the trend, ube also contains some impressive nutritional benefits. Ube is naturally rich in fibre, vitamin C, potassium and antioxidants called anthocyanins – the same plant compounds that give blueberries their deep colour. These antioxidants help protect the body’s cells from damage, while the fibre supports digestive health and may help keep you feeling fuller for longer. When enjoyed in its natural form, ube can be a nutritious addition to a balanced diet. The catch? Most of the ube treats you’ll find in cafés and bakeries contain far more sugar, cream and refined flour than actual ube. While they may taste delicious, they’re still desserts, not health foods. So, if you’re craving an ube latte or slice of purple cheesecake, enjoy it as an occasional treat rather than for its nutritional value. If you want to experience the real health benefits, try roasted or steamed ube, or use it in homemade recipes where you can control the added sugar. Interested in becoming a qualified Nutritionist? Click here |
Jobs Board
Don’t forget to visit our Fit Education Jobs Board regularly to stay up to date with the latest employment opportunities. With the Brisbane Olympics fast approaching, the industry is continuing to grow, and demand for qualified professionals is on the rise. Now is the perfect time to get qualified, gain valuable experience, and kick-start an exciting career in the sector.
Review our Jobs Board here.
Upcoming Events
Designed to fit around your lifestyle, we offer both online and on-campus learning to make studying as flexible and stress-free as possible. Our highly popular Cram Weeks provide an intensive, hands-on learning experience where you can complete your logbooks and practical assessments in just one week. You’ll be supported every step of the way by experienced instructors while learning alongside like-minded students. It’s an engaging, motivating environment, and for many students, it’s the quickest and most efficient path to completing their qualification.
Register for our Fit Education events here.
Snippet from our Practitioner Certificate in Nutrition – Workout Nutrition and Timing
| Does Nutrient Timing Matter? Nutrient timing is the use of methodical planning and consumption of macro and micronutrients to: • Enhance recovery • Enhance tissue repair • Augment muscle protein synthesis (MPS) • Improve mood states • Boost performance Research indicates that the consumption of protein post-exercise is beneficial for athletes of all types, as it promotes tissue repair and enhances muscle growth adaptations by augmenting muscle protein synthesis (MPS). While there have been various debates regarding the “Protein Window” theory, which suggests that consuming protein within an hour after exercise maximises strength and hypertrophy adaptations, this theory has been disproven. Instead, studies have found that the total protein intake (g/ kg body weight/day) is the most significant predictor for muscle gain, with the first post-exercise meal optimally consumed within a few hours of exercise cessation. Currently, the generic recommendation for athlete protein intake is between 1.2-2.0 g/kg BW/day, typically consumed in a protein bolus of 20-40g. The consumption of a protein bolus of 20-40g provides an adequate amount of essential amino acids to maximise MPS and augment muscle adaptations. Moreover, MPS remains heightened for at least 48 hours post-exercise, and consuming the appropriate protein dosage at frequent intervals during this period can maximise MPS. The preferred interval timeframe is approximately every three hours, as this helps to offset any periods of muscle protein breakdown (MPB). Want to learn more about nutrition and get qualified to write diet plans for your clients, click here. |
Ted Talk
How to Use Your Muscles or Risk Losing Them
| Did you know that you start losing muscle mass as soon as the age of 30? Author and surfer Bonnie Tsui explores how to build strength as you age with Chris Duffy, host of the “How to Be a Better Human” podcast. Watch as Bonnie tries to teach Chris how to surf while weaving in lessons on the benefits of weightlifting, maintaining mobility and adding more movement into your life. This episode is part of a series of bonus videos from “How to Be a Better Human.” Bonnie Tsui and Chris Duffy Link to Ted Talk here. |
This Month’s Blog – Australian Movement & Fitness Guidelines Review: Part One
At Fit Education, we have long promoted the importance of lifelong movement, strength training and evidence-based exercise education. Unfortunately, the latest statistics show Australia still has a long way to go.
The 2026 Australian Movement and Fitness Guidelines replace recommendations that have been in place for several years. In my view, they have become more specific, more demanding and more detailed because the previous guidelines simply weren’t achieving their intended outcomes. Too many Australians were ignoring the advice, and our national health statistics continue to move in the wrong direction. The new guidelines focus on three key areas:
How much physical activity Australians should perform each week.
The importance of reducing the amount of time spent sitting or lying down
How much sleep Australians should get each night
The recommendations vary depending on age, life stage and physical capacity.
To read more of this blog click here.
What are the best nutrition strategies after a workout?
Consuming adequate daily protein is more important than rushing to eat immediately after exercise. Most active individuals benefit from spreading protein intake evenly throughout the day to support muscle recovery and growth.
How much protein do I need to build muscle?
Current recommendations for active individuals typically range from 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on training goals and activity levels.
What are the benefits of strength training?
Strength training helps build muscle, improve bone density, enhance metabolism, support healthy ageing and improve overall physical function.
Is ube a healthy food?
Ube is naturally rich in fibre, vitamin C, potassium and antioxidants. However, many popular ube desserts contain significant amounts of added sugar and should be enjoyed in moderation.
What qualifications do I need to become a Personal Trainer in Australia?
Most Personal Trainers begin with a Certificate III in Fitness followed by a Certificate IV in Fitness, which allows them to work as a qualified Personal Trainer – Cert III & IV in Fitness Combined Course
What are the Australian Physical Activity Guidelines?
The guidelines provide recommendations on weekly physical activity, reducing sedentary behaviour and achieving adequate sleep to support overall health and wellbeing.
Can I study fitness courses online with Fit Education?
Yes. Fit Education offers flexible study options, including online learning and practical on-campus workshops, allowing students to fit study around work, family and other commitments –
https://fiteducation.edu.au
What is a Fit Education Cram Week?
Cram Weeks are intensive practical training events where students can complete practical assessments, workshops and logbook requirements in a supportive learning environment – https://fiteducation.edu.au/events
Can Fit Education help me find employment after graduation?
Yes. Fit Education provides access to its Fitness Industry Jobs Board, helping students and graduates connect with employers and discover new opportunities within the health and fitness sector – Fitness Industry Jobs Board | Fit Education
Does Fit Education offer nutrition courses?
Yes. Fit Education offers the Practitioner Certificate in Nutrition, designed for fitness professionals and individuals wanting to expand their nutrition knowledge and better support client outcomes – Practitioner Certificate in Nutrition | IICT Accredited
Why choose Fit Education?
Fit Education combines flexible learning, experienced industry educators, nationally recognised qualifications, practical hands-on training opportunities and career support to help students succeed in the fitness industry – https://fiteducation.edu.au/about-us
How do I enrol with Fit Education?
Enrolling is simple. Visit the Fit Education website, choose your course, submit your application and speak with the team about the best study pathway for your goals – https://fiteducation.edu.au/contact-us