We support you beyond the gym
Training, nutrition, recovery and smart technology, all under one roof in Altona North.
Five guidelines for your journey at ANT
Here are the five guidelines we've established for you to follow during your journey at ANT.
Exercise
Engage with us at ANT. We suggest aiming for 3 to 5 training sessions each week.
Nutrition
Utilise our nutrition resources to structure your meals and create balanced plates.
Hydration
Drink 6 to 8 glasses of water each day to maintain proper hydration.
Sleep
Strive for 7+ hours of sleep each night to allow your body the time it needs to recharge and repair.
Accountability
Monitor your progress using the ANT Accountability Chart and consider an InBody scan every six weeks to stay on track.
3 to 5 sessions a week
At ANT, we suggest training between 3 to 5 times a week. For those on a 3 times a week membership, we recommend 2 STRONGER classes and 1 FITTER or HYBRID class each week. If your membership includes 4 or more sessions a week, we advise incorporating 2 to 3 STRONGER classes and 1 to 2 FITTER or HYBRID classes into your routine.
We also encourage you to schedule your sessions for the upcoming week on SUNDAY, treating them like important doctor's appointments. Another invaluable tip is to NEVER MISS 2 SESSIONS IN A ROW; staying consistent with your training will set you on the path to success.
Sustainable healthy habits that will help you achieve and maintain results
Life is to be lived and enjoyed! At ANT we recommend an 80:20 approach. Follow your health and fitness plan for nutrition 80% of the time and then 20% of the time you can eat the foods that you love.
If you want to be stricter and get even better results you should follow the plan to 90%, but somewhere in between those numbers is what we recommend. This re-enforces the mindset that you are fit for life and won't fall back into old ways that didn't support your goals.
How much do I eat per day?
Your forever plan: here is where you create a sustainable nutrition and fitness plan so you can maintain your results long term.
Women
- Protein4 to 6 palms
- Vegetables6 to 8 fists
- Carbs4 to 8 cupped hands (high energy or low sugar fruit)
- Fat4 to 6 thumbs
Men
- Protein8 to 12 palms
- Vegetables6 to 8 fists
- Carbs4 to 8 cupped hands (high energy or low sugar fruit)
- Fat4 to 8 thumbs
Portion control guide
It is important to accommodate your body's individual needs including your physical size. The bigger you are the higher your nutritional needs. Activity level, age and life stage also play a role, as does your body composition. Bottom line is a one-size-fits-all plan just does not exist! Your forever plan needs to be tailored to your unique nutritional requirements.
Eat high energy carbs when you need them: with the snack or meal before or after exercise so your body can use the energy and not store it. You can choose the number of meals and snacks a day you eat; we recommend no less than 2 and no more than 5.
Ready to give it a try?
Download our recipe pack and enjoy 28 days of healthy, delicious meals. It's the perfect way to test it out and see how simple and enjoyable good nutrition can be!
Track your progress
Precise body composition, not scales and BMI
InBody provides individual measurements for each of the body's 5 cylinders (arms, legs and torso) to provide you with a precise and detailed analysis of your body composition. The scan itself is less than 2 minutes and super simple, however the results are mind blowing!
InBody uses multiple currents at varying frequencies to provide precise body composition analysis. The 8-point electrode system ensures measurements remain the same, resulting in a high level of precision. Doing the scan is optional but it is a great way to keep track of your results and progress. It is all included in the 6 week challenge and ANT memberships.
Rewarded for effort, not fitness level
Myzone is a wearable fitness tracker and online social platform that shows and rewards EFFORT when you work out. It displays real time heart rate, calories and intensity with five colour coded personalised zones and a simple rewards-based metric called MEPs (Myzone Effort Points) that align with the WHO guidelines for physical activity.
Effort is different for all of us. When we work out, we should be rewarded for what we put in. Reach different zones on-screen based on your heart rate. The harder you work, the more you earn. Instant feedback tells you when to ease off or step up as you enter each zone. MEPs transform average workouts into a game with motivation and engagement guaranteed. Grab a Myzone belt from us for $135.
Need extra support with the training, nutrition or recovery?
Book a call below or text us anything!
Start today. Thank yourself tomorrow.
Try ANT for 21 days and see if it's the right fit for you. No pressure, no lock-in, just coached strength and conditioning in Altona North.