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Ready for BOXING tomorrow!! 9:15AM & 6:30PM All you need is water, towel and enthusiasm to kick some butt 👊🏽 @positivpants #jaggard#sting#bodyfit #boxing #punch#kick#dropknees#jab #hooks#uppercut#hiit#cardiofun#mordialloc Contact: ☎️ 0400193854

TIME POOR? no excuse, if you only have 20 minutes make that 20 minutes intense with intervals stairs and go hard with very little breaks. This will fire up your metabolism for the day and leave you energised for the rest of the day #intensity#cardiostairs#beachsprints#sprints#intervals#shortspurts#norxcuses#canbedoneanywhere

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Who is ready for Monday hiit? NEVER MISS A MONDAY.... True!! Breaking the weekend mode with a Monday hiit session really does set you up for your week ahead. You will be more confident, productive, & focussed for the day ahead. So if you plan to get here for 6am session, set your alarm now get your gear ready!!!👊🏽 #focus#confidence#driveforward#mentalclarity#workout#sweat#hiit#intervals#training#strength#conditioning#fitfam#bayside#mordialloc

Kick arse session this morning, so many of you working really hard... Great to see👊🏽 Have an awesome weekend!!

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Hectic but so much fun this morning here in the studio!! Loving the vibes🙌🏼 thanks for making my day, and hope you all have an amazing day knowing you have HIIT FOR BREAKFAST #hiit#hiitforbreakfast#fitness#intervals#running#cleaneatingjourney #febchallenge#fitfam#bodyfit #mordialloc#createchange#weekend #cardio#fatburn#mordialloc

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THURSDAY #leg#gluteactivation #bootyfordays #stongerlegs#strengthening#conditioning #fitness#febchallenge #wellness #mordialloc #bodyfit #cleaneating#cleaneatingjourney#burnbabyburn

THANKS FOR A GREAT SESH TONIGHT!!!Awesome boxing session tonight guys, the energy was up and everyone killed it. 👊🏽

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Snack on the run today... Chicken & avocado lettuce wrap went down a treat on this hot summers day. Prepped grilled chicken fillets from the day before quickly thrown into lettuce cups before dashing out and about!! "YUM AND QUICK AND EASY" #health #cleaneating #snacking #ideas#share #freshandcrisp#fitness#fitfam#lift#eatright#eatwell#wellness#febchallenge#foodideas#bodyfit#keepitsimple

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STRENGTH TRAINING💪🏻 BENEFITS OF AN EFFECTIVE PROGRAM * Increases HDL - High Density Lipoprotein (good cholesterol) and decrease LDL - Low Density Lipoprotein (bad cholesterol). * Reduces risk of diabetes and insulin needs. * Lowers risk of cardiovascular disease. * Lower high blood pressure. * Lowers risk of breast cancer - reduces high estrogen levels linked to the disease. * Decreases or minimizes risk of osteoporosis by building bone mass. * Reduces symptoms of PMS (Premenstrual Syndrome) * Reduces stress and anxiety. * Decreases colds and illness. STRENGTH Increased muscle strength, power, endurance and size. Enhanced performance of everyday tasks. You will be able to do everyday tasks like lifting, carrying and walking up stairs with greater ease, particularly as we get older. AGE IS NO BARRIER!! FLEXIBILITY By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain. LIKELIHOOD OF INJURY Strong muscles, tendons and ligaments are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knee pain by building muscle around these areas. BODY COMPOSITION Boosted metabolism (which means burning more calories when at rest). Reduced body fat. Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and bodyfat measurement, hence our scan and to ignore the weight on the scales!! MUSCLE TONE The conditioning effect will result in firmer and better-defined muscles.💪🏻 POSTURE The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles can help you stand and sit straighter and more comfortably. Improved balance and stability. STATE OF MIND As you begin to notice the positive physical changes in your body and develop a regular exercise routine your ability to handle stress effectively will improve. Weight training allows you to sleep better, i.e. fall asleep quicker and sleep deeper. Clinical studies have shown regular exercise to be one of the three best tools for effective stress management. this one in particular is the very reason I train!!! BASIC PRINCIPLES TYPE OF LIFT You need to tailor your workout to address specific body areas. For example, if you want bigger and stronger arms, you need to use exercises that target those particular muscles. If you are not getting this from a group or BOOTCAMP scenario then perhaps a PT session a couple of times a week will be more beneficial for you. Ultimately it is up to you how much you want to get out of your strengthening & conditioning classes. INTENSITY The amount of effort, there are a number of ways to increase the intensity, the cut down on rest times, super set, rest-pause, etc etc but ultimately it comes down to you and how you want to work. (Progressive overload) VOLUME The quantity of your workouts or duration. You can increase or decrease the volume by either training more or less often per week or by training for longer or shorter periods of time. 👇🏽 VARIETY Switching around your workout routine, vary your workouts by changing exercises (bootcamps) , the rep scheme or your training volume. Variety challenges your muscles and forces them to adapt with increased size and strength. PROGRESSIVE OVERLOAD Gradually increasing your weights forces your muscles to grow stronger and larger. REST You need to rest between sets. If your goal is muscle size or endurance, rest for 30-60 seconds or so. If you want muscle strength, allow up to 2-4 minutes between sets. RECOVERY Muscle needs time to repair and grow after a workout. A good rule of thumb is to rest the muscle group for at least 48 hours to allow sufficient recovery time. This is why our sessions are designed the way they are, to allow adequate rest. GENERAL SAFETY GUIDELINES Pre-hab & Rehab are most important before and after training. It allows the muscles to release tight areas before working them again. It will improve your range of movement therefore reduce the risk of injury. This is best 10 minutes before and after a session. Warm up and cool down thoroughly is just as important. Incorporate slow, dynamic stretching before a workout and more static stretching after a workout. BREATHING Don't forget to breathe - exhale at the point of greatest exertion rather than holding your breath. FOR EXAMPLE: when doing a chest press, exertion is on the way up! Holding your breathe on the way down. Control the weights at all times - don't throw them up and down, or use momentum to 'swing' the weights through their range of motion. Make sure you use correct lifting technique. That's my job😉 If you are unsure, do not hesitate to call out. Incorrect technique can slow your progress, or even cause injuries. Ensure you move the weight through your joint's full range of motion. This not only works the muscle fully, but reduces the risk of joint injury, will not cause the muscle to shorten!! :)

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UPPER BODY STRENGTHENING AND CONDITIONING CLASSES TODAY 💪🏻

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You are all going to set the detectors off today!! 💪🏻