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Big effort from Maddi tonight, didn't come easy, but managed the most metres on the Rower during a 'Circuit' session for the girls over the last 2 weeks. Setting her own bar pretty high for the next couple of weeks 😬

Take a look into our modified Strongman sessions and find out why it's so effective... Modified Strongman Training for the general population is becoming more and more popular in fitness circles and so it should be! The benefits are numerous so here's a few: 1. It's ideal for both men and women. You don't have to be significantly strong and/or fit to start as it's very scalable. You'll find some of our members in the video have only just started any form of strength training in the last 12 months. 2. Massive metabolic demand. Moving heavy implements over and over requires huge amounts of energy and creates oxygen debt = massive fat loss potential. Done well, a modified Strongman session is second-to-none in regards to calorie expenditure. 3. Illicit hormonal responses that maximise fat loss and lean muscle development. 4. Develops 'functional' strength in the truckloads - huge variety of multi-joint exercises with barbells and oddly shaped equipment moving through fundamental movement patterns. Think, carries, drags, pushes, presses, lifts - all things we do everyday, or at least, our bodies are designed to do everyday. 5. Great for conditioning. Improves participants ability to work at higher intensities for longer. 6. Develops lean muscle mass through time under tension and heavier loads creating necessary stimulus to promote muscle growth. 7. It's FUN! Programming can foster teamwork, self-confidence, a sense of achievement and promote friendly competition. Just check out our guys and girls!

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Tomorrow's "CIRCUIT" session will be the first of an 8 week progression - come rip in tomorrow and make the most of the programming over the next 8 weeks. If you've been waiting to get started with us, tomorrow is your day!

How to effectively transfer force from lower body through to upper extremities using med ball throws - be like Rod...simple 😉

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Plenty of weight being moved around this morning #girlswholift

A look back at last Saturday mornings modified "Strongman" session. Nothing fancy, just 4 exercises + our girls and guys ripping in to 70 mins of good times...

Little snippet of this mornings interval circuit sessions...and we're on again 5pm & 6pm this arvo. *** Interval circuits every Tuesday 6am, 7am, 5pm and 6pm

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Tomorrow's group sessions - a bit of upper body work to ease back into the training week. A little more insight...majority upper back work to maintain anterior/posterior balance, develop vertical & horizontal pulling strength with a touch of core stabilisation and a decent pump to finish 💪 See you there 😉

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Boxing is back again for 2017. Starts tonight at 6pm with Mitch 👊

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If you haven't experienced our one-of-a-kind group training system, now is your chance with a TWO WEEK FREE TRIAL. We want everyone to see for themselves what we do in here. So tag your friends in the comments below and contact us through Facebook or email to get your free two weeks started! And for those that decide they like what we offer and wish to stay with us, enjoy NO lock-in contracts or sign-up fees. Find us at: 16/75 Bailey Street, Adamstown info@evolvedistrict.com.au

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"TONING" / "TONED" A word I really really dislike, but nonetheless, it exists and many relate to it and seem to know what it is and is often used to describe a specific look. But what really is "TONING"... 1. Developing lean muscle mass 2. Decreasing excess fat That is all. No magic. And the most effective way to build lean muscle mass and decrease excess body fat within the gym? 1. LIFT - this is the most important but yet most feared factor when trying to "tone". Without lean muscle mass, there is no shape. Lean muscle mass is also your best helper when it comes to fat loss, especially long term. Not lifting and not developing lean muscle mass is like trying to burn as much petrol (calories) as possible with a hybrid engine instead of a V8. 2. HIIT - high intensity intervals/cardio. Time effective, stimulates hormones responsible to illicit fat loss and creates oxygen deficit = higher energy expenditure. * note - putting rubbish and lots of it into your mouth and eating it will not help * extra note - consistency across the board is key...training, nutrition and recovery - you can't just pick one or two or do them every now and then.

That's it for Evolve District 2016 🎉🎉🎉 Thank you to all our wonderful members, without all of you, the gym wouldn't be what it has become. Your presence and energy is massively appreciated and enjoyed. Have a happy new year and looking forward to making gains with you all in 2017! See you next year!