• 98C Preddys Rd, Bexley North NSW 2207
  • 5:30AM to 9:00PM


Due to essential works required for Angelo Anestis Aquatic Centre, the ground floor change rooms and indoor 25m pool hall mechanical ventilation system will be offline from Tuesday 14th November 2023 through to Friday 24th November 2023. Temporary measures will be put into place during this period including portable units in the change rooms and a slight increase in 25m pool temperature. In order to control air quality and humidity, the indoor 25m pool hall air temperature may be cooler than usual, dependant on weather. No other areas are expected to be affected. Thank you for your understanding.
Bayside Council

Fuel Your Body Right: Essential Nutrients for Your Exercise and Diet Plan 

Starting a regular exercise routine is a great way to kickstart your fitness journey. But it’s important to remember that without proper nutrition, reaching your health and fitness goals might become an uphill battle. Intense workouts require the right fuel, and that fuel comes from the food and drinks you consume.  
The recent report of CSIRO Healthy Diet Score reviewed the dietary habits of over 235,000 Aussie adults. The results revealed that the diet score stood at 55 out of 100, revealing room for improvement in our eating habits and a need to trim the nation’s waistline, as highlighted by Dr. Hendrie. 
And this report highlights the importance of exercise & diet plan for our overall well-being. 

Choosing right food to fuel your fitness performance isn’t easy. To see the difference, you need to eat the right food at right times. 

1. Eat the right carbs 
As we know, carbohydrates are the main source of energy for the body. But if you exercise, your body should consume 45-65% of carbs daily. 
As eating carbs are important, you shouldn’t focus on the simple carbs found in processed foods & sweets. Instead, go for complex carbs found in fruits, vegetables, beans and whole grains. Having whole grains will keep you full for longer and fuelled throughout the day. 

2. Go for protein snacks & meals 
Though proteins are not the main source to fuel your body but it’s important for building and repairing muscles. According to Harvard Health, adult should consume 0.8 grams of protein per day for every kilogram of their body weight. 
Include chicken, red meat, fish, dairy products, eggs, legumes in your fitness meal plan. Proteins that are low in saturated and trans fats are the healthiest option to keep. Also, one should limit the consumption of red meat & processed meat. 


exercise and diet plan
fitness meal plan

3. Choose healthy fats 
Even though fat is the main source of fuel for aerobic exercise, our bodies have enough stored fat to fuel through even the most intense workouts. Consuming healthy unsaturated fats is important as they provide essential fatty acids and calories to keep us energized and active. Healthy fats include nuts, seeds, avocados & olive oil. 

4. Rise fruits & vegetables intake 
Your body needs to function properly and that’s why you need fruits and vegetables in your fitness diet plan. They have rich sources of fibre, vitamins, minerals and are also low in calories and fat. Make sure you include bananas, pineapple, berries, apples, oranges in your diet. 

Once you adopt a more active lifestyle, you’ll probably discover the foods that energize you and those that drains your energy. The key is to listen to your body and strike a balance between what feels good and what is good for your overall health as BALANCE IS THE KEY. 

Join our Health and Fitness Centre and adopt a healthy lifestyle! Our fitness programs include effective workouts and healthy diet plans which enable you to be the best version of yourself. Check out our facilities and become a member now! 

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