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RAFA / Lì Chéng

@rafaelalonsox

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Exercise Scientist - ESSA 🇦🇺
Exercise Physiologist - UFSCar 🇧🇷
Certified Functional Strength Coach - MBSC 🇺🇸
📍Gold Coast @sevenchamberfitness
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Why Choose Me as your personal trainer? 🏅 ESSA Accredited Exercise Scientist 📊 14 years of experience in physical training and exercise prescription 🧠 Programs based on science, not trends 👍 Simple, safe, and easy-to-follow routines 🎯 Tailored to your goals, lifestyle, and needs Who It’s For General fitness and strength Weight management Injury prevention Improving mobility, health, and quality of life Train smart. Train safely. Train with confidence. Location: Currumbin region on the Gold Coast #strenghttraining #fitness #goldcoast taken in Gold Coast, Queensland by @rafaelalonsox
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7 months ago
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⚡ 3 MINUTES OF SPRINTING CAN TRIGGER A HUGE MOLECULAR RESPONSE What if 3 minutes of very intense exercise could trigger changes in your body that a much longer moderate workout doesn’t produce immediately? A recent study from Rockefeller University compared different exercise intensities and found something fascinating: 🏃‍♂️ 6 × 30-second all-out sprints changed nearly 25% of the blood proteins measured immediately after exercise. 🚴‍♂️ In comparison, 90 minutes of moderate cycling changed less than 0.25% of the measured proteins at the same time point. The sprint session also altered more than 200 metabolites and rapidly increased proteins involved in: • Blood vessel growth • Tissue remodeling • Hormonal signaling • Metabolic regulation Researchers also found that many of the proteins influenced by sprinting were associated with a lower risk of obesity, type 2 diabetes and other cardiometabolic diseases. Interestingly, 32 out of 33 proteins associated with lower metabolic disease risk were affected by sprinting, compared with only 3 following moderate exercise. But here’s the important part: ❌ This does NOT mean that 3 minutes of sprinting is “better than” 90 minutes of exercise. Instead, it highlights something exercise science has known for a long time: 👉 Exercise intensity matters. Different intensities create different physiological signals and adaptations. High-intensity exercise appears to produce a particularly powerful systemic response through molecules released into the bloodstream — often referred to as exerkines. So, rather than asking: “What is the best type of exercise?” Maybe the better question is: “What physiological adaptation are we trying to stimulate?” Different training intensities serve different purposes — and the most effective program is usually the one that combines them strategically. 📚 Study: Olsen et al., Exercise intensity modulates interorgan communication and is associated with cardiometabolic health outcomes in humans. Cell Reports Medicine, 2026. #goldcoast #gym #health #running taken in Gold Coast, Queensland by @rafaelalonsox
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2 months ago
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We’ve reached a point where protein is everywhere. Protein bars. Protein cereals. Protein yogurts. Protein drinks. Protein snacks. It seems like almost everything needs a “high protein” version nowadays. And I can’t help but wonder: how much of this is actually driven by our nutritional needs, and how much is driven by the protein hype? The 1.6–2.2 g/kg/day range we commonly see in fitness and sports nutrition is primarily associated with optimising muscle hypertrophy and adaptations to resistance training. But somewhere along the way, a context-specific recommendation started being treated as a universal rule. The reality is that protein requirements depend on the individual: age, physical activity, training status, energy intake, health, and, most importantly, the goal. If you’re trying to maximise muscle growth, a higher protein intake can make sense. But if your goal is general health, longevity, endurance, or simply meeting your nutritional needs, you may not need to eat as much protein as the fitness industry constantly tells you. And this is where things get interesting. A recent review examining more than 350 studies suggests that lower protein intake may have potential benefits for longevity and healthy ageing, particularly through mechanisms related to metabolic regulation and cellular processes. That doesn’t mean “protein is bad.” It means we should stop assuming that more is always better. The enormous amount of information (and misinformation) on social media can turn a useful recommendation into a nutritional dogma. 1.6–2.2 g/kg isn’t a universal law. It’s a number that needs context. So before reaching for yet another “high-protein” version of a food, perhaps the better question is: Do I actually need more protein, or have I simply been convinced that I do? 📖 Read the full article: Bailey A. Knopf, Dudley W. Lamming. The hallmarks of protein and amino acid restriction in aging and longevity. Cell Press Blue, 2026; 100079 #Protein #Longevity #NutritionScience #SportsNutrition #MuscleHypertrophy ExerciseScience HealthyAging EvidenceBasedNutrition ProteinHype NutritionEducation ResistanceTraining Spo taken in Queensland/New South Wales by @rafaelalonsox
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2 months ago
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“Success is the result of good habits.” - Michael Boyle #goldcoast #gym #fitness #workout taken in P3 Recovery Ashmore by @rafaelalonsox
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2 months ago
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#gym #training #sports #health #personaltraining taken in P3 Recovery Ashmore by @rafaelalonsox
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3 months ago
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Train with purpose. Move with confidence. #goldcoast #gym #health taken in P3 Recovery Ashmore by @rafaelalonsox
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3 months ago
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Stop wasting time on random workouts. Every session has a purpose. Fast. Efficient. Results-driven. See you in the gym. 🎯DM me to book your first session. #Gym #health #fitness taken in P3 Recovery Ashmore by @rafaelalonsox
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3 months ago
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What if you could maximize the health benefits of strength training without spending countless hours in the gym? A large study following more than 147,000 adults over 30 years found that 90–120 minutes of strength training per week was associated with the greatest longevity benefits. Here are the key findings: ✅ 13% lower risk of death from all causes ❤️ 19% lower risk of death from cardiovascular disease 🧠 27% lower risk of death from neurological diseases Even more interesting: doing more than 120 minutes per week didn’t provide additional longevity benefits. The biggest health gains were seen when strength training was combined with regular aerobic exercise, reinforcing what current exercise guidelines have recommended for years. Takeaway: You don’t need to live in the gym. Around three 30–40 minute strength sessions per week, alongside regular cardio, may be enough to achieve substantial long-term health benefits. Source: Zhang Y, Lee DH, Rezende LFM, Ma Y, Giovannucci E. Long-term resistance training with all-cause and cause-specific mortality: assessing dose-response and joint associations with aerobic physical activity. British Journal of Sports Medicine (2026). DOI: 10.1136/bjsports-2025-110503. #gym #goldcoast #training taken in Gold Coast, Queensland by @rafaelalonsox
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3 months ago
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Science-based Functional Training. ➡️ The workout is tailored for you. The results are visible everywhere. #goldcoast #gym #health #recovery taken in P3 Recovery Ashmore by @rafaelalonsox
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3 months ago
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Every rep builds a better you. 💪🏼😊 #goldcoast #gym #functionaltraining taken in P3 Recovery Ashmore by @rafaelalonsox
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3 months ago
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Did you know that about 40% of adults worldwide are dealing with a condition called osteopenia? ❗️The tricky part? It often develops silently. You might not even know your bones are becoming less dense and more fragile until a fracture happens. It’s like a quiet thief, slowly stealing bone strength as we age. The good news: It doesn’t have to be this way. You have the power to protect your bones and even partially reverse the decline. Here is how you can take control: ✅ Move more: Weight-bearing exercises like walking, jogging, or dancing stimulate bone formation. Resistance training is a game-changer for strength! ✅ Fuel your bones: Ensure you’re getting enough Calcium and Vitamin D. (Think dairy, leafy greens, and sunlight!) ✅ Healthy habits: Avoid smoking and limit alcohol consumption to keep your bones in top shape. ✅ Get checked: If you have risk factors (like menopause or reaching a certain age), talk to your doctor about a bone density scan. Osteopenia isn’t a life sentence, it’s a wake-up call. Start making small changes today for stronger bones tomorrow. #Osteopenia #HealthyAging #goldcoast #healthy taken in Gold Coast, Queensland by @rafaelalonsox
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4 months ago
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One of the quotes that often makes me reflect on the true purpose of physical training is: 🔗 “You are only as strong as your weakest link.” — Harley Pasternak We tend to choose a single training modality and focus almost exclusively on one component of fitness—strength, muscular endurance, cardiovascular capacity, and so on—while allowing other links in the chain to remain weak. As we prioritize one quality, we often neglect others such as flexibility, grip strength, decision-making under pressure, reaction time, speed, change-of-direction ability, and many other attributes that contribute to long-term health and function. ➡️ Of course, if the goal is to excel in a specific sport, it makes sense to emphasize the qualities that enhance performance in that discipline, making the body and metabolism more specialized. However, if peak sport performance is not the objective, it may be more beneficial to broaden our repertoire of movement skills and physical capacities so that we remain capable of performing a wider range of tasks throughout life. From this perspective, a training program should not prioritize only one manifestation of fitness, but rather aim to develop the whole person. Remember: 🔗 “You are only as strong as your weakest link.” 💪🏼😉 #goldcoast #gym #training by @rafaelalonsox
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4 months ago
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