an online Instagram web viewer

#brisbanefit medias

Photos

One of the biggest issues that causes shoulder pain, besides poor posture is poor shoulder stability and internal rotation at the glenohumeral joint.

This creates a painful impingement in the joint that can really immobilise the shoulder.

To prevent this from occurring, a lot of foundation work has to go into the shoulder before we start to lift weights ๐Ÿ‹ 
One movement that I like to teach my clients is the scapular retraction.

This teaches correct movement patterns in the upper body and strengthens the stabilisation muscles in the shoulder.

I incorporate this mainly into the warm up phase of a workout and use very light weights with high reps.

Some cues to look out for are the flexion occurring in the elbow and elevation of shoulder ๐Ÿ‘Œ๐Ÿ˜Ž
One of the biggest issues that causes shoulder pain, besides poor posture is poor shoulder stability and internal rotation at the glenohumeral joint. This creates a painful impingement in the joint that can really immobilise the shoulder. To prevent this from occurring, a lot of foundation work has to go into the shoulder before we start to lift weights ๐Ÿ‹ One movement that I like to teach my clients is the scapular retraction. This teaches correct movement patterns in the upper body and strengthens the stabilisation muscles in the shoulder. I incorporate this mainly into the warm up phase of a workout and use very light weights with high reps. Some cues to look out for are the flexion occurring in the elbow and elevation of shoulder ๐Ÿ‘Œ๐Ÿ˜Ž
5 MORE SLEEPS UNTIL OUR 6 WEEK CHALLENGE BEGINS ON 28 MAY!! Itโ€™s not too late to become a 12RNDer, so come in this week for your FREE TRIAL!! ๐Ÿ‘‰ http://bit.ly/2GsTzQl

Our fitness community is vibrant, welcoming, supportive & FUN!! We have the perfect environment to facilitate results! 
If you want to be....
โœ… Challenged โœ… Supported โœ… Guided 
Then this challenge is FOR YOU ๐Ÿ’š

Already a member?  Please register here ๐Ÿ‘‰ https://www.12round.com.au/6-week-challenge.html

Any queries or for more information please contact us on...
๐Ÿ“ž  0466 816 377
๐Ÿ“ง  ashgrove@12round.com
5 MORE SLEEPS UNTIL OUR 6 WEEK CHALLENGE BEGINS ON 28 MAY!! Itโ€™s not too late to become a 12RNDer, so come in this week for your FREE TRIAL!! ๐Ÿ‘‰ http://bit.ly/2GsTzQl Our fitness community is vibrant, welcoming, supportive & FUN!! We have the perfect environment to facilitate results! If you want to be.... โœ… Challenged โœ… Supported โœ… Guided Then this challenge is FOR YOU ๐Ÿ’š Already a member? Please register here ๐Ÿ‘‰ https://www.12round.com.au/6-week-challenge.html Any queries or for more information please contact us on... ๐Ÿ“ž 0466 816 377 ๐Ÿ“ง ashgrove@12round.com
Another brilliant sunrise for a sweaty but chilly bootcamp. Yasss Brisbane!! ๐Ÿ’›
#bringingthebeattolife
Another brilliant sunrise for a sweaty but chilly bootcamp. Yasss Brisbane!! ๐Ÿ’› #bringingthebeattolife 
But are you coming to my @fitxaustralia class tonight? โ€ข๐ŸŒผ๐ŸŒผ๐ŸŒผ๐Ÿ€๐ŸŒธ๐ŸŒบ๐ŸŒน๐ŸŒน๐ŸŒนโ€ข โ€ข#seriousLifeQuestions #YouKnowYouWantTo โ€ข Photo by @katy_f19 ๐Ÿ™๐Ÿผโ€ข
โ€ข
โ€ข
โ€ข
โ€ข
โ€ข
โ€ข
โ€ข
โ€ข#Healthspo #Fitspo #FitX #Dance #DanceClass #Tonight #BrisbaneDancw #BrisbaneFit #FitnessFam @brisbanefitfam @fitxaustralia #GymJunkie #CurlyGirls
But are you coming to my @fitxaustralia class tonight? โ€ข๐ŸŒผ๐ŸŒผ๐ŸŒผ๐Ÿ€๐ŸŒธ๐ŸŒบ๐ŸŒน๐ŸŒน๐ŸŒนโ€ข โ€ข#seriousLifeQuestions  #YouKnowYouWantTo  โ€ข Photo by @katy_f19 ๐Ÿ™๐Ÿผโ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข โ€ข#Healthspo  #Fitspo  #FitX  #Dance  #DanceClass  #Tonight  #BrisbaneDancw  #BrisbaneFit  #FitnessFam  @brisbanefitfam @fitxaustralia #GymJunkie  #CurlyGirls 
STEP TO IT โœจ 10 days left on our Big Winter SALE!
๐Ÿ’ช No Start-up Costs
๐Ÿ’ช Plenty of Membership Options
๐Ÿ’ช Free Body Scan
๐Ÿ’ช Free PT Sessions
.
Offer valid until 31st May. For more info pop in during staff hours or DM us.
STEP TO IT โœจ 10 days left on our Big Winter SALE! ๐Ÿ’ช No Start-up Costs ๐Ÿ’ช Plenty of Membership Options ๐Ÿ’ช Free Body Scan ๐Ÿ’ช Free PT Sessions . Offer valid until 31st May. For more info pop in during staff hours or DM us.
EXCUSES DONT GET RESULTS!!
.
Whatever your goals are - Strength - Increased Fitness - Fat Loss - Increased Lean Muscle - Better Boxing Skills - you have to put in effort & commitment.
.
At 12RND Ashgrove, our team is here to guide, motivate & keep you accountable to get results.
.
With our FREE 6 Week Challenge starting next Monday, Hit Us Up for a FREE trial today, meet the team & experience a 12RND workout.
.
๐Ÿ“ž 0466 816 377
.
๐Ÿ“ง ashgrove@12round.com
EXCUSES DONT GET RESULTS!! . Whatever your goals are - Strength - Increased Fitness - Fat Loss - Increased Lean Muscle - Better Boxing Skills - you have to put in effort & commitment. . At 12RND Ashgrove, our team is here to guide, motivate & keep you accountable to get results. . With our FREE 6 Week Challenge starting next Monday, Hit Us Up for a FREE trial today, meet the team & experience a 12RND workout. . ๐Ÿ“ž 0466 816 377 . ๐Ÿ“ง ashgrove@12round.com
Client Spotlight 
Meet Kendall ๐Ÿ˜Š

This young lady would have to be one of my favourite clients to work with... Why?

Because she just keeps turning up, in a sense that she is fully aware of the importance of the work she is doing.

On top of that, she is also a shift worker which makes the task much more impressive because of the added stress that disruptive sleep patterns provide.

Kendall is also proof that you don't need to be shifting big numbers in the gym ( although she is more than capable) because it's often the substance of the workout that speaks the loudest ๐Ÿ’ช๐Ÿ˜Ž
Client Spotlight Meet Kendall ๐Ÿ˜Š This young lady would have to be one of my favourite clients to work with... Why? Because she just keeps turning up, in a sense that she is fully aware of the importance of the work she is doing. On top of that, she is also a shift worker which makes the task much more impressive because of the added stress that disruptive sleep patterns provide. Kendall is also proof that you don't need to be shifting big numbers in the gym ( although she is more than capable) because it's often the substance of the workout that speaks the loudest ๐Ÿ’ช๐Ÿ˜Ž
STRETCH IT OUT โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
No matter how busy you are you should always make time to cool down after your workout with some non-dynamic, static stretches. To be honest, itโ€™s an area I often skipped in the past and thatโ€™s probably why I got injured so often! Nowadays I use @romwod for guided mobility every day, and sometimes even twice a day. If you havenโ€™t yet, go check them out!๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Heaps of you have asked for more info stretches, so here are a few of my favourite lower body stretches. I get particularly tight hips and glute muscles so I like to spend a little longer working on those areas. Hold each stretch for 1-4 minutesโฑ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
1๏ธโƒฃDragon/ Low lunge hip stretch (targets- hip flexors, lumbar spine) โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
2๏ธโƒฃLizard pose (hip flexors, hamstrings, quads) โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
3๏ธโƒฃPigeon stretch (glutes, hip rotators, hip flexors) โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
4๏ธโƒฃTwisted lizard pose (hip flexors, quads) This is my favourite stretch๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Repeat all for the opposite side, final stretch was: โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
6๏ธโƒฃFrog pose (groin, hip flexors) โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Hope this is beneficial! ๐Ÿ˜Š Whatโ€™s your favourite stretchโ“ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
#stretching #mobility #romwod #swoleandflexy #mobilitywod #stretches #lululemon @anytimefitnesseastbrisbane
STRETCH IT OUT โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € No matter how busy you are you should always make time to cool down after your workout with some non-dynamic, static stretches. To be honest, itโ€™s an area I often skipped in the past and thatโ€™s probably why I got injured so often! Nowadays I use @romwod for guided mobility every day, and sometimes even twice a day. If you havenโ€™t yet, go check them out!๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Heaps of you have asked for more info stretches, so here are a few of my favourite lower body stretches. I get particularly tight hips and glute muscles so I like to spend a little longer working on those areas. Hold each stretch for 1-4 minutesโฑ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € 1๏ธโƒฃDragon/ Low lunge hip stretch (targets- hip flexors, lumbar spine) โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € 2๏ธโƒฃLizard pose (hip flexors, hamstrings, quads) โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € 3๏ธโƒฃPigeon stretch (glutes, hip rotators, hip flexors) โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € 4๏ธโƒฃTwisted lizard pose (hip flexors, quads) This is my favourite stretch๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Repeat all for the opposite side, final stretch was: โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € 6๏ธโƒฃFrog pose (groin, hip flexors) โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Hope this is beneficial! ๐Ÿ˜Š Whatโ€™s your favourite stretchโ“ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € #stretching  #mobility  #romwod  #swoleandflexy  #mobilitywod  #stretches  #lululemon  @anytimefitnesseastbrisbane
A little sneak peak in to what we love and do every morning at @corelivingfitness #paddo4064
A little sneak peak in to what we love and do every morning at @corelivingfitness #paddo4064 
May Special Offer :

Sign up on a unlimited pool, gym and group fitness membership on a low rate of only $13 per week. *New customers only so spread the word and tell your friends and family about this great offer.

#cityaquatics #cityhealthclubs #centenarypool #swim#run #ride#getfit#weightloss#fitspo#fitinsta#fitnessmotivation#fitinsta#melissafitness#health#brisbanefit#brisbanept
If Iโ€™m going to climb a volcano ๐ŸŒ‹ then I need start serious climbing.  This is the first time Iโ€™ve climbed all nine flights at work.
.
.
.
.
.
#stairsworkout #applewatch #appleactivity #appleactivityapp #appleactivitytracker #apple  #fitness #fitnessjournal #fitnessjourney #brisbanefitness #brisbanefit #igersbrisbane #hipsurgeryrecovery #femoralacetabularimpingement #brisbaneigers #training #lifegoals #trainingforngauruhoe #nghauruhoetraining #stairs
If Iโ€™m going to climb a volcano ๐ŸŒ‹ then I need start serious climbing. This is the first time Iโ€™ve climbed all nine flights at work. . . . . . #stairsworkout  #applewatch  #appleactivity  #appleactivityapp  #appleactivitytracker  #apple  #fitness  #fitnessjournal  #fitnessjourney  #brisbanefitness  #brisbanefit  #igersbrisbane  #hipsurgeryrecovery  #femoralacetabularimpingement  #brisbaneigers  #training  #lifegoals  #trainingforngauruhoe  #nghauruhoetraining  #stairs 
Canโ€™t do a full push up on your toes on the ground? Who cares. It doesnโ€™t matter at all. What matters is that you train to your level and not the person next to you. So here are some great alternatives. Use a step to make the incline a little easier, or a bench or railing to ease off a bit more. 
No more excuses, just find your suitable level and train to that. #pushups
Canโ€™t do a full push up on your toes on the ground? Who cares. It doesnโ€™t matter at all. What matters is that you train to your level and not the person next to you. So here are some great alternatives. Use a step to make the incline a little easier, or a bench or railing to ease off a bit more. No more excuses, just find your suitable level and train to that. #pushups 
Today's Reggaeton Workshop @my_little_havana with @sponzyiv Truglio and myself... and these amazing students ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ #havanagoodtime .
.
Level: Improver/Intermediate
Song: Tirate Un Paso by @daddyyankee 
Choreography: Jo Anne Zamora Gante
.
.
Join us in Term 4 commencing June 4
โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ
More info:  joanne@mivida.com.au
Mivida.com.au
.
.
#mylittlehavana #reggaetonera #reggaeton #reggaetondance #instaday
Today's Reggaeton Workshop @my_little_havana with @sponzyiv Truglio and myself... and these amazing students ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ #havanagoodtime  . . Level: Improver/Intermediate Song: Tirate Un Paso by @daddyyankee Choreography: Jo Anne Zamora Gante . . Join us in Term 4 commencing June 4 โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ More info: joanne@mivida.com.au Mivida.com.au . . #mylittlehavana  #reggaetonera  #reggaeton  #reggaetondance  #instaday 
I have had a wonderful response to my โ€œSelf Love Boot Campโ€ story on my personal page ๐Ÿ‘‰๐Ÿป @joclarkin , so i have decided to post it on here.  Thank you to my beautiful mother @liannehughes for inspiring me to do this and to her friend Alice for sharing this with my mother. ๐ŸŒปSelf love boot camp.... It is about setting small (or big, the choice is yours) achievable goals to get you on a path to help change your habits & mindset, move you out of a rut & most of all start feeling good about yourself. 
For some of us it can be as simple as just making your bed everyday. Soooo wonโ€™t you join me in creating your own? Hereโ€™s mine for week one starting Monday...
Self Love Boot Camp
Week One. ~ Phone off for 1 hour everyday
~ 30min book reading everyday
Add one more goal each week or two if you like.
Enjoy, remember to love yourself and let me know how you get on โค๏ธ
I have had a wonderful response to my โ€œSelf Love Boot Campโ€ story on my personal page ๐Ÿ‘‰๐Ÿป @joclarkin , so i have decided to post it on here. Thank you to my beautiful mother @liannehughes for inspiring me to do this and to her friend Alice for sharing this with my mother. ๐ŸŒปSelf love boot camp.... It is about setting small (or big, the choice is yours) achievable goals to get you on a path to help change your habits & mindset, move you out of a rut & most of all start feeling good about yourself. For some of us it can be as simple as just making your bed everyday. Soooo wonโ€™t you join me in creating your own? Hereโ€™s mine for week one starting Monday... Self Love Boot Camp Week One. ~ Phone off for 1 hour everyday ~ 30min book reading everyday Add one more goal each week or two if you like. Enjoy, remember to love yourself and let me know how you get on โค๏ธ
Best way is to sweat it out! ๐Ÿ‹๏ธโ€โ™€๏ธ Who's keen for tomorrow?  Never miss a Monday!!
Best way is to sweat it out! ๐Ÿ‹๏ธโ€โ™€๏ธ Who's keen for tomorrow? Never miss a Monday!!
Today I just wanted to share with you my 3 tips for taking care of your mental health.

1. Number one, and probably the most important because it creates the foundation for your ideal day, is setting yourself up routine and have a plan for your day ๐Ÿ‘

Get up at the same time each day and establish a morning routine then highlight 3 main goals you want to achieve that day and make them your priority. (PM me for my morning routine). What this does is create a healthy habit that boosts confidence and allows space for more gratitude in your life.

2. Move, and no, I don't mean go for a walk. Do something like yoga instead. This enables every joint in your body to be freshly lubricated and stretched in the ultimate gift for your body.

Yoga is also a great little mindset tool that can really invite calmness and stillness into your life.

Even if it's only 4-5 poses in 10 minutes, everyone should be doing yoga because it's natural medicine for the body, brain and soul.

3. Nourish your body from the inside out.

Poor nutrition is a major factor in mental health because it creates an unhealthy environment in your gut. Poor gut health is a major catalyst in anxiety and depression.

You can reverse poor gut health by introducing healthy bacteria into your gut through prebiotic and probiotics rich foods like Kombucha, sauerkraut and kefir.

These foods help create a healthy environment for your entire body and can significantly reduce the effects of anxiety and depression ๐Ÿ˜Ž

Have a happy Sunday ๐Ÿ˜Ž
Today I just wanted to share with you my 3 tips for taking care of your mental health. 1. Number one, and probably the most important because it creates the foundation for your ideal day, is setting yourself up routine and have a plan for your day ๐Ÿ‘ Get up at the same time each day and establish a morning routine then highlight 3 main goals you want to achieve that day and make them your priority. (PM me for my morning routine). What this does is create a healthy habit that boosts confidence and allows space for more gratitude in your life. 2. Move, and no, I don't mean go for a walk. Do something like yoga instead. This enables every joint in your body to be freshly lubricated and stretched in the ultimate gift for your body. Yoga is also a great little mindset tool that can really invite calmness and stillness into your life. Even if it's only 4-5 poses in 10 minutes, everyone should be doing yoga because it's natural medicine for the body, brain and soul. 3. Nourish your body from the inside out. Poor nutrition is a major factor in mental health because it creates an unhealthy environment in your gut. Poor gut health is a major catalyst in anxiety and depression. You can reverse poor gut health by introducing healthy bacteria into your gut through prebiotic and probiotics rich foods like Kombucha, sauerkraut and kefir. These foods help create a healthy environment for your entire body and can significantly reduce the effects of anxiety and depression ๐Ÿ˜Ž Have a happy Sunday ๐Ÿ˜Ž
Tomorrow, Sunday Dance Workshops in Hawthorne-Bulimba :) 4.00pm - Technique + Basic Reggaeton w/ Jo Anne
5.00pm - Intermediate Reggaeton w/ Jo Anne
6.00pm - Open Latin Commercial w/ Alex 
Location: 
Dance Fitness, 273 Hawthorne Rd, Hawthorne

SPECIAL PRICE!!!!!
Book Before after 16th of May 
All workshops $20 each or 3 workshop for $50

REGISTER NOW : https://bit.ly/2jIVF4J

Enquiries: joanne@Mivida.com.au
.
.
.
.
.#brisbane #brisbanecbd #brisbanemums #brisbanelife #brisbanestyle #brisbanebrides #brisbanebars #brisbanefoodies #brisbaneblogger #brisbanecity #brisbaneanyday #brisbaneriver #brisstyle #brisbanebrows #brisbanefitness #brisbanefit
Tomorrow, Sunday Dance Workshops in Hawthorne-Bulimba :) 4.00pm - Technique + Basic Reggaeton w/ Jo Anne 5.00pm - Intermediate Reggaeton w/ Jo Anne 6.00pm - Open Latin Commercial w/ Alex Location: Dance Fitness, 273 Hawthorne Rd, Hawthorne SPECIAL PRICE!!!!! Book Before after 16th of May All workshops $20 each or 3 workshop for $50 REGISTER NOW : https://bit.ly/2jIVF4J Enquiries: joanne@Mivida.com.au . . . . .#brisbane  #brisbanecbd  #brisbanemums  #brisbanelife  #brisbanestyle  #brisbanebrides  #brisbanebars  #brisbanefoodies  #brisbaneblogger  #brisbanecity  #brisbaneanyday  #brisbaneriver  #brisstyle  #brisbanebrows  #brisbanefitness  #brisbanefit 
Deliciously marinated tofu. As much as this looks very plain, this is one of my favourite meals. Itโ€™s so easy, so quick and very satisfying to the tummy and the taste buds ๐Ÿ‘Œ๐Ÿป
I like to serve this with a side salad and roasted pumpkin.
Deliciously marinated tofu. As much as this looks very plain, this is one of my favourite meals. Itโ€™s so easy, so quick and very satisfying to the tummy and the taste buds ๐Ÿ‘Œ๐Ÿป I like to serve this with a side salad and roasted pumpkin.
Exiting the work week and entering the weekend with ๐Ÿ‘butts!
Exiting the work week and entering the weekend with ๐Ÿ‘butts!
A very sad walk to the vet.
Start: 08:41
Time: 0:10:08
Km: 0.83
Gain: 13
Grade โ†—๏ธ: 27.2% 
Grade โ†˜๏ธ: 27.2%
Kph: 5.0
Min/km: 0:12:07
Kg pre: 54.6
Fat % pre: 21.0
LMM pre: 43.16
Calories: 57
HR: 98
Pack kg: Pushing pet stroller
Shoes: Skechers Go Run 4000
Days post-op: 385
Weather: 18.3โ„ƒ / 63%
Notes: Taking a ver sick cat to the Vet.
.
.
.
.
.
#strava #stravawalk #walk #walking #urbanhike #urbanhiking #fitness #choosethehardway #fitnessjournal #fitnessjourney #training #applewatch  #hipsurgeryrecovery #femoralacetabularimpingement #laberaltear #exercise #applewatch #brisbane #brisbanelife #brisbaneigers #igersbrisbane #brisbanefitness #brisbanefit #brisbanefitfam #snapbrisbane
A very sad walk to the vet. Start: 08:41 Time: 0:10:08 Km: 0.83 Gain: 13 Grade โ†—๏ธ: 27.2% Grade โ†˜๏ธ: 27.2% Kph: 5.0 Min/km: 0:12:07 Kg pre: 54.6 Fat % pre: 21.0 LMM pre: 43.16 Calories: 57 HR: 98 Pack kg: Pushing pet stroller Shoes: Skechers Go Run 4000 Days post-op: 385 Weather: 18.3โ„ƒ / 63% Notes: Taking a ver sick cat to the Vet. . . . . . #strava  #stravawalk  #walk  #walking  #urbanhike  #urbanhiking  #fitness  #choosethehardway  #fitnessjournal  #fitnessjourney  #training  #applewatch  #hipsurgeryrecovery  #femoralacetabularimpingement  #laberaltear  #exercise  #applewatch  #brisbane  #brisbanelife  #brisbaneigers  #igersbrisbane  #brisbanefitness  #brisbanefit  #brisbanefitfam  #snapbrisbane 
๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚
Thanks @beansonthegreen for this delicious chia pot. 
Iโ€™m determined to recreate it at home, anyone have a good recipe for me??
Thanks @beansonthegreen for this delicious chia pot. Iโ€™m determined to recreate it at home, anyone have a good recipe for me??
PAY IT FORWARD ๐Ÿ˜Š โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Smiles are contagious! Go on...brighten someoneโ€™s day! โ˜€๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
#goodkarma #smilesarecontagious #smile #happy #makesomeonesmile #qotd
PAY IT FORWARD ๐Ÿ˜Š โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Smiles are contagious! Go on...brighten someoneโ€™s day! โ˜€๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € #goodkarma  #smilesarecontagious  #smile  #happy  #makesomeonesmile  #qotd 
Epic Cuban Salsa class tonight w/@sponzyiv ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ @my_little_havana
In Brisbane. Even we are so far from #cuba we do our best to bring the FUEGOooooOOOOO ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Ave Maria Que Calorrrrrr ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ #cubanstyle #cubansalsa #havanagoodtime #mylittlehavana #themividamovement #brisbane .
Epic Cuban Salsa class tonight w/@sponzyiv ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ @my_little_havana In Brisbane. Even we are so far from #cuba  we do our best to bring the FUEGOooooOOOOO ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Ave Maria Que Calorrrrrr ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ #cubanstyle  #cubansalsa  #havanagoodtime  #mylittlehavana  #themividamovement  #brisbane  .
Congratulations to another centurion! Well done Minnie! Minnie is Always a top 5 monthly Myzoner and smashes every challenge we place in front of her, well done on this awesome milestone Minnie!
Congratulations to another centurion! Well done Minnie! Minnie is Always a top 5 monthly Myzoner and smashes every challenge we place in front of her, well done on this awesome milestone Minnie!
We're ready! Are you?  BoxTech @ 5.45pm & Boxfit @ 6.30pm! #boxingtraining #stafford #brisbanefit
Itโ€™s who we are & what we do!! โœŒ๐Ÿผ๐ŸŽต
#bringingthebeattolife
Start: 15:36
Time: 0:37:31
Km: 2.17
Gain: 40
Grade โ†—๏ธ: 40.6% 
Grade โ†˜๏ธ: 26.2%
Kph: 5.6
Min/km: 0:10:46
Kg pre: 55.1
Kg post: 55.0
Fat % pre: 21.1
LMM pre: 43.47
Calories: 148
HR: 103
Shoes: Skechers Go Run 4000
Days post-op: 383
Weather: 24.1โ„ƒ / 41%
Number of traffic cones: 2
Notes: Picking up cat medication.
.
.
.
.
.
#strava #stravawalk #walk #walking #urbanhike #urbanhiking #fitness #choosethehardway #fitnessjournal #fitnessjourney #training #applewatch  #hipsurgeryrecovery #femoralacetabularimpingement #laberaltear #exercise #applewatch #brisbane #brisbanelife #brisbaneigers #igersbrisbane #brisbanefitness #brisbanefit #brisbanefitfam #snapbrisbane
Start: 15:36 Time: 0:37:31 Km: 2.17 Gain: 40 Grade โ†—๏ธ: 40.6% Grade โ†˜๏ธ: 26.2% Kph: 5.6 Min/km: 0:10:46 Kg pre: 55.1 Kg post: 55.0 Fat % pre: 21.1 LMM pre: 43.47 Calories: 148 HR: 103 Shoes: Skechers Go Run 4000 Days post-op: 383 Weather: 24.1โ„ƒ / 41% Number of traffic cones: 2 Notes: Picking up cat medication. . . . . . #strava  #stravawalk  #walk  #walking  #urbanhike  #urbanhiking  #fitness  #choosethehardway  #fitnessjournal  #fitnessjourney  #training  #applewatch  #hipsurgeryrecovery  #femoralacetabularimpingement  #laberaltear  #exercise  #applewatch  #brisbane  #brisbanelife  #brisbaneigers  #igersbrisbane  #brisbanefitness  #brisbanefit  #brisbanefitfam  #snapbrisbane 
RAPID BIO SCAN is HERE !! โœจ 
Train smart and hard - but also analyze smart!! โœจ
Make sure you know how your results are going.
Muscle Mass & Percentage
Fat Mass & Percentage
Water Weight 
Sectional Lean Muscle and Fat Analysis
BMI
BFP
BMR
Informative information and analysis by our friendly and educated staff to help you understand your body and give you direction to your training and eating. โœจ
Science Up your training regime with a Rapid Bio Scan - Monthly Scan to track your progress available instore โœจ
RAPID BIO SCAN is HERE !! โœจ Train smart and hard - but also analyze smart!! โœจ Make sure you know how your results are going. Muscle Mass & Percentage Fat Mass & Percentage Water Weight Sectional Lean Muscle and Fat Analysis BMI BFP BMR Informative information and analysis by our friendly and educated staff to help you understand your body and give you direction to your training and eating. โœจ Science Up your training regime with a Rapid Bio Scan - Monthly Scan to track your progress available instore โœจ
Hashtag your sweaty selfie with #12RNDER and show us what you got! ๐Ÿ“ท @a_ron_hill

Call 0466 816 377 or hit the link http://bit.ly/2GsTzQl to organise your FREE Trial and we will be in touch ๐Ÿ’ฏ
Hashtag your sweaty selfie with #12RNDER  and show us what you got! ๐Ÿ“ท @a_ron_hill Call 0466 816 377 or hit the link http://bit.ly/2GsTzQl to organise your FREE Trial and we will be in touch ๐Ÿ’ฏ
Tonight's combo for my Ladies Cuban Salsa Improversssss โ˜„โ˜„โ˜„ They are killing it every week โค
Join us Wednesdays at 7 30pm in Hawthorne, Brisbane.

Enquiries โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ
Hola@mivida.com.au
Mivida.com.au
.
.
.
#cubanstyle #ladiescubanfusion #salsacubana #timbacubana #themividamovement #havanagoodtime
NERVOUS ABOUT STARTING PILATES? ๐Ÿ˜ฌ
โ €โ €โ €โ €โ €โ €โ €โ €โ €
You are not the only one! ๐Ÿคทโ€โ™€๏ธ
โ €โ €โ €โ €โ €โ €โ €โ €โ €
I decided to clear up a common misconception about Pilates ๐Ÿคฏ (have been wanting an excuse to use this emoji. Not totally relevant but close enough)
โ €โ €โ €โ €โ €โ €โ €โ €โ €
Click on the link in my bio to read the full blog ๐Ÿ’•
โ €โ €โ €โ €โ €โ €โ €โ €โ €
๐Ÿ“ท @christiantedmanmedia
NERVOUS ABOUT STARTING PILATES? ๐Ÿ˜ฌ โ €โ €โ €โ €โ €โ €โ €โ €โ € You are not the only one! ๐Ÿคทโ€โ™€๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ € I decided to clear up a common misconception about Pilates ๐Ÿคฏ (have been wanting an excuse to use this emoji. Not totally relevant but close enough) โ €โ €โ €โ €โ €โ €โ €โ €โ € Click on the link in my bio to read the full blog ๐Ÿ’• โ €โ €โ €โ €โ €โ €โ €โ €โ € ๐Ÿ“ท @christiantedmanmedia
Did someone just mention exercise for cancer?

For far too long there has been a plethora of research on the benefits and importance of exercise for cancer patients but nothing much has been done about it! Since starting with Body Smart Health I have been on a mission to change this by translating all of this research into practice and helping to spread the word about the power of exercise during cancer treatment. I am so excited to be helping our beautiful clients feel strong, energised and in control during their treatment and it makes my day when clients report feeling stronger and fitter than they ever have before despite their cancer.

Here one of our gorgeous clients talks to @qldfit about her cancer journey so far and the role exercise has played in her treatment. .
.
.

#bodysmart #exercisephysiology #exercise #brisbane #brisbanegym #active #brisbanefitness #brisbaneep #brisbanefit #fitinbrisbane #fitnessmotivation #fuckcancer #pilates #braincancer #activeliving #chemotherapy #healthyliving #cancer #reformerpilates #cancersurvivor #breastcancer #bowelcancer #lungcancer #qldfit #melanoma #metastaticcancer #stupidcancer #exerciseoncology #prostatecancer #radiation
Did someone just mention exercise for cancer? For far too long there has been a plethora of research on the benefits and importance of exercise for cancer patients but nothing much has been done about it! Since starting with Body Smart Health I have been on a mission to change this by translating all of this research into practice and helping to spread the word about the power of exercise during cancer treatment. I am so excited to be helping our beautiful clients feel strong, energised and in control during their treatment and it makes my day when clients report feeling stronger and fitter than they ever have before despite their cancer. Here one of our gorgeous clients talks to @qldfit about her cancer journey so far and the role exercise has played in her treatment. . . . #bodysmart  #exercisephysiology  #exercise  #brisbane  #brisbanegym  #active  #brisbanefitness  #brisbaneep  #brisbanefit  #fitinbrisbane  #fitnessmotivation  #fuckcancer  #pilates  #braincancer  #activeliving  #chemotherapy  #healthyliving  #cancer  #reformerpilates  #cancersurvivor  #breastcancer  #bowelcancer  #lungcancer  #qldfit  #melanoma  #metastaticcancer  #stupidcancer  #exerciseoncology  #prostatecancer  #radiation 
ARE YOU GETTING ENOUGH PROTEIN? ๐Ÿค” โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Protein is one of the most important factors when it comes to your body composition and making improvements to it.. Protein helps replace worn out cells, transports various substances throughout the body, and promotes growth and repair.
โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Most official guidelines recommend a VERY modest protein intake.
The basic recommendation is just 0.8 grams of protein per kilogram of body weight, for an untrained person. (For me thatโ€™s works out at one third of the amount of protein I actually eat daily๐Ÿ˜ณ) This meagre amount might be enough to prevent protein deficiency, but it is definitely not sufficient to ensure optimal health and body composition, especially if you are training.
โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
The โ€œrightโ€ amount varies from person to person depending on activity levels, age, muscle mass, physique goals and current state of health.
โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Bottom line and the info I work off is- if youโ€™re lifting weights and wanting to build and/or maintain muscle you should aim for 0.7 - 1 gram of protein per pound of lean mass (that is 1.5 - 2 grams per kg). โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
So yeah, Iโ€™ve got 99 problems and protein ainโ€™t one! ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜‚ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
#protein #proteingains #proteinshake #proteinpancakes #99problems #womensbest
ARE YOU GETTING ENOUGH PROTEIN? ๐Ÿค” โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Protein is one of the most important factors when it comes to your body composition and making improvements to it.. Protein helps replace worn out cells, transports various substances throughout the body, and promotes growth and repair. โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Most official guidelines recommend a VERY modest protein intake. The basic recommendation is just 0.8 grams of protein per kilogram of body weight, for an untrained person. (For me thatโ€™s works out at one third of the amount of protein I actually eat daily๐Ÿ˜ณ) This meagre amount might be enough to prevent protein deficiency, but it is definitely not sufficient to ensure optimal health and body composition, especially if you are training. โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € The โ€œrightโ€ amount varies from person to person depending on activity levels, age, muscle mass, physique goals and current state of health. โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Bottom line and the info I work off is- if youโ€™re lifting weights and wanting to build and/or maintain muscle you should aim for 0.7 - 1 gram of protein per pound of lean mass (that is 1.5 - 2 grams per kg). โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € So yeah, Iโ€™ve got 99 problems and protein ainโ€™t one! ๐Ÿ‘Œ๐Ÿผ๐Ÿ˜‚ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € #protein  #proteingains  #proteinshake  #proteinpancakes  #99problems  #womensbest 
Second day of 6km.
Start: 08:44
Time: 0:51:20
Km: 6.21
Kph: 7.26
Min/km: 0:08:15
Kg pre: 55.3
Kg post: 55.0
Fat % pre: 26.9
Fat % post: 26.0
LMM pre: 40.43
LMM post: 40.7
Calories: 316
HR: 113
Shoes: Barefoot
Days post-op: 382
Weather: 17.2โ„ƒ - 18.2โ„ƒ / 52% - 49%
Notes: Quad twinge at 5.10lm and gluteus minimus twinge at 5.44km. Predictable much?
#applewatch #appleactivity #appleactivityapp #appleactivitytracker #apple #run #running #treadmill #treadmillworkout #fitness #runningoffthecrazy #fitnessjournal #fitnessjourney #brisbanefitness #brisbanefit #igersbrisbane #hipsurgeryrecovery #femoralacetabularimpingement #brisbaneigers #training #lifegoals
Second day of 6km. Start: 08:44 Time: 0:51:20 Km: 6.21 Kph: 7.26 Min/km: 0:08:15 Kg pre: 55.3 Kg post: 55.0 Fat % pre: 26.9 Fat % post: 26.0 LMM pre: 40.43 LMM post: 40.7 Calories: 316 HR: 113 Shoes: Barefoot Days post-op: 382 Weather: 17.2โ„ƒ - 18.2โ„ƒ / 52% - 49% Notes: Quad twinge at 5.10lm and gluteus minimus twinge at 5.44km. Predictable much? #applewatch  #appleactivity  #appleactivityapp  #appleactivitytracker  #apple  #run  #running  #treadmill  #treadmillworkout  #fitness  #runningoffthecrazy  #fitnessjournal  #fitnessjourney  #brisbanefitness  #brisbanefit  #igersbrisbane  #hipsurgeryrecovery  #femoralacetabularimpingement  #brisbaneigers  #training  #lifegoals 
One of our absolute fave lifts // What life or exercise do you love? #boltmovement #boltfit
#wellnesswednesday 
One of the advantages with living in Brisbane is the beautiful year round weather ๐Ÿ˜Ž

I love โค๏ธ to make full use of this by heading outdoors to exercise.

For one reason, it lets me explore, which can be really exciting. 
Another reason is that it's great for the mind and can really reset your motivation as you get exposed to fresh air, sunlight and nature ๐Ÿ‘Œ๐Ÿ˜Ž
#wellnesswednesday  One of the advantages with living in Brisbane is the beautiful year round weather ๐Ÿ˜Ž I love โค๏ธ to make full use of this by heading outdoors to exercise. For one reason, it lets me explore, which can be really exciting. Another reason is that it's great for the mind and can really reset your motivation as you get exposed to fresh air, sunlight and nature ๐Ÿ‘Œ๐Ÿ˜Ž
You playing small serves no one. Reverse engineer your life and work out what it is you truly want for all aspects of your life in detail and then go after it. How incredible is it that you get to create your existence? Make it happy, healthy and fun // #boltmovement #boltfit
You playing small serves no one. Reverse engineer your life and work out what it is you truly want for all aspects of your life in detail and then go after it. How incredible is it that you get to create your existence? Make it happy, healthy and fun // #boltmovement  #boltfit 
MEMBER ACHIEVEMENT - BELINDA McBRIDE!!
We are SOO very proud of this lady - she's lost 10kg recently & is just about to undertake her first Tough Mudder this Saturday with the 12RND team.  To see both the physical & mental changes in Belinda has been very inspiring, so she's is our Member of the Moment!! Here's some more fun facts about Belinda:

Occupation: Registered Nurse

How long have you been a member at 12RND Ashgrove? Joined November 2016, great day, remember it well!

Why do you train at 12RND? Challenges me every workout without fail. Always differentโ€ฆ keeps me interested & motivated.

Have you always been a regular exerciser?  If so, what have you been doing? Regretfully no, not regular. Am trying to indoctrinate our children to ensure exercise integral part of life. 
Least favourite exercise at 12RND? Anything involving that damn BOX!

What is your next goal as far as fitness is concerned? Tough Mudder next Saturday! Really want to get it finished!

What do you do for fun away from work? LOVE my friends and family time & travel planning/prep. Next trip Dec 2018 Chile, Peru & Bolivia. Easter Island here we come!

Favourite saying: Do unto othersโ€ฆ 
Favourite food: Asian anything โ€“ curries, soups, stir fries

Favourite holiday destination: Japan, never ceases to impress & amaze at every turn.

#weloveourmembers #teamAshgrove
MEMBER ACHIEVEMENT - BELINDA McBRIDE!! We are SOO very proud of this lady - she's lost 10kg recently & is just about to undertake her first Tough Mudder this Saturday with the 12RND team. To see both the physical & mental changes in Belinda has been very inspiring, so she's is our Member of the Moment!! Here's some more fun facts about Belinda: Occupation: Registered Nurse How long have you been a member at 12RND Ashgrove? Joined November 2016, great day, remember it well! Why do you train at 12RND? Challenges me every workout without fail. Always differentโ€ฆ keeps me interested & motivated. Have you always been a regular exerciser? If so, what have you been doing? Regretfully no, not regular. Am trying to indoctrinate our children to ensure exercise integral part of life. Least favourite exercise at 12RND? Anything involving that damn BOX! What is your next goal as far as fitness is concerned? Tough Mudder next Saturday! Really want to get it finished! What do you do for fun away from work? LOVE my friends and family time & travel planning/prep. Next trip Dec 2018 Chile, Peru & Bolivia. Easter Island here we come! Favourite saying: Do unto othersโ€ฆ Favourite food: Asian anything โ€“ curries, soups, stir fries Favourite holiday destination: Japan, never ceases to impress & amaze at every turn. #weloveourmembers  #teamAshgrove 
Decided to up my distance to 6km.
Start: 13:03
Time: 0:41:54
Km: 5.09
Kph: 7.29
Min/km: 0:08:13
Kg pre: 55.6
Kg post: 55.4
Fat % pre: 26.9
Fat % post: 25.0
LMM pre: 40.64
LMM post: 41.55
Calories: 258
HR: 119
Shoes: Barefooot
Days post-op: 381
Weather: 20.9โ„ƒ - 21.7โ„ƒ / 32%
Number of traffic cones: 
Notes: Quad twinge at 3km and gluteus minimus twinge at 5km.
#applewatch #appleactivity #appleactivityapp #appleactivitytracker #apple #run #running #treadmill #treadmillworkout #fitness #runningoffthecrazy #fitnessjournal #fitnessjourney #brisbanefitness #brisbanefit #igersbrisbane #hipsurgeryrecovery #femoralacetabularimpingement #brisbaneigers #training #lifegoals
Decided to up my distance to 6km. Start: 13:03 Time: 0:41:54 Km: 5.09 Kph: 7.29 Min/km: 0:08:13 Kg pre: 55.6 Kg post: 55.4 Fat % pre: 26.9 Fat % post: 25.0 LMM pre: 40.64 LMM post: 41.55 Calories: 258 HR: 119 Shoes: Barefooot Days post-op: 381 Weather: 20.9โ„ƒ - 21.7โ„ƒ / 32% Number of traffic cones: Notes: Quad twinge at 3km and gluteus minimus twinge at 5km. #applewatch  #appleactivity  #appleactivityapp  #appleactivitytracker  #apple  #run  #running  #treadmill  #treadmillworkout  #fitness  #runningoffthecrazy  #fitnessjournal  #fitnessjourney  #brisbanefitness  #brisbanefit  #igersbrisbane  #hipsurgeryrecovery  #femoralacetabularimpingement  #brisbaneigers  #training  #lifegoals 
E X H A U S T E D ?
โ €โ €โ €โ €โ €โ €โ €โ €โ €
Yep it's true growing a baby and being a mum is exhausting.
You can't control what the day throws at you being a mum or mum to be - it is so unpredictable.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
What you can do is manage your energy and work with what you have that day ! 
When exercising during and after pregnancy please keep in mind that you don't have to push yourself to the point of exhaustion. Especially if your energy levels are already low. There is no point - it won't give you results....in fact more that often this is how injuries occur.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
Movement can be incredibly insightful to how we connect and communicate with our bodies. With all my clients I strive to instill some new mindset patterns. As society, previous trainers, the media and their own expectations often think that HARDER, FASTER, MORE = BETTER.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
My goal is to help you move better in both exercise and daily life.  Sometimes when you are exhausted the best thing to do is to move through your day and exercise program in the most supportive way possible. 
Tap into this next time you go to move. 
Check your energy and go with that. It might be a sweat session or it might be some gentle stretching or diaphragmatic breathing.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
Start to do this and trust me you are more likely to make movement a more enjoyable and consistent part of your life!
.
.
.
.
.
. #pregnantbody  #activelife #fitnessblogger #bodyfabulous #bodyfabfit #brisbanefit #instafit #certifiedtrainer #getfit #๏ฌtfam #bris #fitnesslife #fitnessinstructor #fitnessfun #healthymum #instafit #fitlove #feelgood #bodymindsoul  #prenatalfitness #postpartumbody
E X H A U S T E D ? โ €โ €โ €โ €โ €โ €โ €โ €โ € Yep it's true growing a baby and being a mum is exhausting. You can't control what the day throws at you being a mum or mum to be - it is so unpredictable. โ €โ €โ €โ €โ €โ €โ €โ €โ € What you can do is manage your energy and work with what you have that day ! When exercising during and after pregnancy please keep in mind that you don't have to push yourself to the point of exhaustion. Especially if your energy levels are already low. There is no point - it won't give you results....in fact more that often this is how injuries occur. โ €โ €โ €โ €โ €โ €โ €โ €โ € Movement can be incredibly insightful to how we connect and communicate with our bodies. With all my clients I strive to instill some new mindset patterns. As society, previous trainers, the media and their own expectations often think that HARDER, FASTER, MORE = BETTER. โ €โ €โ €โ €โ €โ €โ €โ €โ € My goal is to help you move better in both exercise and daily life. Sometimes when you are exhausted the best thing to do is to move through your day and exercise program in the most supportive way possible. Tap into this next time you go to move. Check your energy and go with that. It might be a sweat session or it might be some gentle stretching or diaphragmatic breathing. โ €โ €โ €โ €โ €โ €โ €โ €โ € Start to do this and trust me you are more likely to make movement a more enjoyable and consistent part of your life! . . . . . . #pregnantbody  #activelife  #fitnessblogger  #bodyfabulous  #bodyfabfit  #brisbanefit  #instafit  #certifiedtrainer  #getfit  #๏ฌtfam  #bris  #fitnesslife  #fitnessinstructor  #fitnessfun  #healthymum  #instafit  #fitlove  #feelgood  #bodymindsoul  #prenatalfitness  #postpartumbody 
HAVENโ€™T YOU HEARD? THIS SATURDAY THE 19TH IS OUR OFFICIAL RE-LAUNCH! Everyone is welcome to come on down for a free workout as well as some nutritious goodies and INBODY scans! ๐Ÿ˜ฑ drag your workout buddies along and see you all there at 7:45 for an 8am start!๐Ÿ™Œ๐Ÿพ ๐Ÿ“ธ // @cedrick_fowler
.
.
.
.
.
#brisbanefit #fitness #health #nutrition #morningside #exercise #fit #pt #personaltraining #groupfitness #functionaltraining
You know those days that we all have every now and again, where we just feel completely defeated, like the universe is testing us? Today has been that day for me... I think my face says it all!
.

A much needed sweat sesh at my second home, and a whole lot of inspiration and I can see the light at the end of tunnel. InspireCycle really is just more than cycle.

If you havenโ€™t, you need to check it out for yourself! 
Thanks to the gorgeous @alexis_bree for the inspo and guidance today! ๐Ÿ’ž
#inspirearmy #brisbane
You know those days that we all have every now and again, where we just feel completely defeated, like the universe is testing us? Today has been that day for me... I think my face says it all! . A much needed sweat sesh at my second home, and a whole lot of inspiration and I can see the light at the end of tunnel. InspireCycle really is just more than cycle. If you havenโ€™t, you need to check it out for yourself! Thanks to the gorgeous @alexis_bree for the inspo and guidance today! ๐Ÿ’ž #inspirearmy  #brisbane 
๐Ÿคธ๐Ÿพโ€โ™€๏ธ Handstands are a fundamental gymnastics position combining strength, mobility and balance that will literally turn your world upside down!
โ€”โ€”โ€”
๐Ÿ’ช๐Ÿผ Whether youโ€™re just starting your journey or looking to take your handstands to another level, @the_phoenix_movement will be covering handstands and their progressions in detail at their Gymnastics Strength Classes at Torian.
โ€”โ€”โ€”
๐Ÿ“† Classes start THIS Sat, 19th May to Sat, 9th June from โฐ 9:30 am - 11:00 am (1.5 hours / 4 week block). ๐Ÿ’ธ Cost is $129 for 4 x 90 minute sessions (non members).
โ€”โ€”โ€”
๐Ÿ‘ฉ๐Ÿป๐Ÿ‘จ๐Ÿผ Classes are capped at 10 people to keep quality of coaching high so please email us at info@crossfittorian.com to reserve your place and please allow 2 hours for the first class to discuss your training goals.
โ€”โ€”โ€”
#torian #cftorian #gymnastics #gymnasticsstrengthtraining #gymnasticsclasses #gymnasticstraining #calisthenics #bodyweighttraining #crossfit #coreworkout #muscleup #handstands #coreworkout #coretraining #abs #pullups #chinups #pullingstrength #brisbanefitness #brisbanefit #brisbanefitfam #brisbanefitmums #brisbanegymnastics #brisbaneworkshops #brisbaneworkshop #brisbaneworkout #chickswithmuscle #chickswithmuscles
๐Ÿคธ๐Ÿพโ€โ™€๏ธ Handstands are a fundamental gymnastics position combining strength, mobility and balance that will literally turn your world upside down! โ€”โ€”โ€” ๐Ÿ’ช๐Ÿผ Whether youโ€™re just starting your journey or looking to take your handstands to another level, @the_phoenix_movement will be covering handstands and their progressions in detail at their Gymnastics Strength Classes at Torian. โ€”โ€”โ€” ๐Ÿ“† Classes start THIS Sat, 19th May to Sat, 9th June from โฐ 9:30 am - 11:00 am (1.5 hours / 4 week block). ๐Ÿ’ธ Cost is $129 for 4 x 90 minute sessions (non members). โ€”โ€”โ€” ๐Ÿ‘ฉ๐Ÿป๐Ÿ‘จ๐Ÿผ Classes are capped at 10 people to keep quality of coaching high so please email us at info@crossfittorian.com to reserve your place and please allow 2 hours for the first class to discuss your training goals. โ€”โ€”โ€” #torian  #cftorian  #gymnastics  #gymnasticsstrengthtraining  #gymnasticsclasses  #gymnasticstraining  #calisthenics  #bodyweighttraining  #crossfit  #coreworkout  #muscleup  #handstands  #coreworkout  #coretraining  #abs  #pullups  #chinups  #pullingstrength  #brisbanefitness  #brisbanefit  #brisbanefitfam  #brisbanefitmums  #brisbanegymnastics  #brisbaneworkshops  #brisbaneworkshop  #brisbaneworkout  #chickswithmuscle  #chickswithmuscles 
Come down for Boxfit @ 5.45pm for a spectacular workout ๐Ÿ’ช  #stafford #brisbanefit #fitness #comegetit
๐Ÿ’ฅHandstands ๐Ÿ’ฅ Are a fundamental gymnastics position. A combination of strength, mobility and balance. Handstand training will literally turn your world upside down. Whether you are just starting your journey or looking to take your handstand training to another level we will be covering Handstands and there progressions in detail at our Gymnastics ๐Ÿคธ๐Ÿปโ€โ™€๏ธ Strength ๐Ÿ’ช๐Ÿฝ Classes at Crossfit Torian @cftorian. - ๐Ÿ“† Starts Saturday 19th May to Saturday 9th June 2018. โฐ 9:30 am - 11:00 am (1.5 hours). ๐Ÿ’ธ Cost is $129 for 4 x 90 minute sessions (non members). ๐Ÿ‘ฉ๐Ÿป๐Ÿ‘จ๐Ÿผ Max. of 10 people per class to keep quality of coaching. - ๐Ÿ’Œ Contact Charlie (info@crossfittorian.com) to book your place. โญ•๏ธ Please allow 2 hours for the first class to discuss your training goals - 
#torian #cftorian #gymnastics #gymnasticsstrengthtraining #gymnasticsclasses #gymnasticstraining #calisthenics #bodyweighttraining #crossfit #coreworkout #muscleup #handstands #coreworkout #coretraining #abs #pullups #chinups #pullingstrength #brisbanefitness #brisbanefit #brisbanefitfam #brisbanefitmums #brisbanegymnastics #brisbaneworkshops #brisbaneworkshop #brisbaneworkout #chickswithmuscle #chickswithmuscles
๐Ÿ’ฅHandstands ๐Ÿ’ฅ Are a fundamental gymnastics position. A combination of strength, mobility and balance. Handstand training will literally turn your world upside down. Whether you are just starting your journey or looking to take your handstand training to another level we will be covering Handstands and there progressions in detail at our Gymnastics ๐Ÿคธ๐Ÿปโ€โ™€๏ธ Strength ๐Ÿ’ช๐Ÿฝ Classes at Crossfit Torian @cftorian. - ๐Ÿ“† Starts Saturday 19th May to Saturday 9th June 2018. โฐ 9:30 am - 11:00 am (1.5 hours). ๐Ÿ’ธ Cost is $129 for 4 x 90 minute sessions (non members). ๐Ÿ‘ฉ๐Ÿป๐Ÿ‘จ๐Ÿผ Max. of 10 people per class to keep quality of coaching. - ๐Ÿ’Œ Contact Charlie (info@crossfittorian.com) to book your place. โญ•๏ธ Please allow 2 hours for the first class to discuss your training goals - #torian  #cftorian  #gymnastics  #gymnasticsstrengthtraining  #gymnasticsclasses  #gymnasticstraining  #calisthenics  #bodyweighttraining  #crossfit  #coreworkout  #muscleup  #handstands  #coreworkout  #coretraining  #abs  #pullups  #chinups  #pullingstrength  #brisbanefitness  #brisbanefit  #brisbanefitfam  #brisbanefitmums  #brisbanegymnastics  #brisbaneworkshops  #brisbaneworkshop  #brisbaneworkout  #chickswithmuscle  #chickswithmuscles 
Fantasy Black (stimulant) & White Edition (non-stimulant) Pre-Workout by Revival Labs โœจ is a new innovative training supplement that is built upon clinically dosed ingredients that are backed by science. โœจ
Fantasy pre workout contains 20-40 serves at a massive 19.6gram serving size in addition to a 93% active ingredient profile which provides intense pumps, boosted strength, increased endurance, explosive energy, super concentration and laser focus, giving you the determination to dominate any form of training and workout. โœจ 
There are no dangerous or harmful ingredients used and the product is GMO, Vegan and Gluten Free. What makes it even better is that Revival Labs is a locally owned Queensland business based in Cairns, how cool is that? โœจ 
Their amazing pre workout only retails for $54.99 and is available now in store. If your chasing a new pre or want to take your training to the next level, come grab your โ€˜fantasyโ€™ today !!
Fantasy Black (stimulant) & White Edition (non-stimulant) Pre-Workout by Revival Labs โœจ is a new innovative training supplement that is built upon clinically dosed ingredients that are backed by science. โœจ Fantasy pre workout contains 20-40 serves at a massive 19.6gram serving size in addition to a 93% active ingredient profile which provides intense pumps, boosted strength, increased endurance, explosive energy, super concentration and laser focus, giving you the determination to dominate any form of training and workout. โœจ There are no dangerous or harmful ingredients used and the product is GMO, Vegan and Gluten Free. What makes it even better is that Revival Labs is a locally owned Queensland business based in Cairns, how cool is that? โœจ Their amazing pre workout only retails for $54.99 and is available now in store. If your chasing a new pre or want to take your training to the next level, come grab your โ€˜fantasyโ€™ today !!
MIXED MOVEMENT 4 MEN
Starts tonight at Bodhi Yoga Studio
Location: 33 Railway Terrace, Milton
Time: 7-8.15pm
Book online: http://bodhiyogastudio.com.au/book-a-yoga-class/

It's challenging, it's dynamic and it's fun. A blend of animal movements, energy arts, yoga, martial arts and meditation. Sorry ladies it's men only in this one. ๐Ÿ˜Ž @bodhiyogamilton
.
.
.
#Brisbane #brisfitfam #brisbanefitness #brisbanefit #brisbanefitfam #toowongvillage #brisbanecity #whatsoninbrisbane #mensyoga #mensmovement #menshealth #brisbaneyoga #lululemonbrisbane #brisbaneanyday #apachespirittraining #queensland #bodhiyogamilton
MIXED MOVEMENT 4 MEN Starts tonight at Bodhi Yoga Studio Location: 33 Railway Terrace, Milton Time: 7-8.15pm Book online: http://bodhiyogastudio.com.au/book-a-yoga-class/ It's challenging, it's dynamic and it's fun. A blend of animal movements, energy arts, yoga, martial arts and meditation. Sorry ladies it's men only in this one. ๐Ÿ˜Ž @bodhiyogamilton . . . #Brisbane  #brisfitfam  #brisbanefitness  #brisbanefit  #brisbanefitfam  #toowongvillage  #brisbanecity  #whatsoninbrisbane  #mensyoga  #mensmovement  #menshealth  #brisbaneyoga  #lululemonbrisbane  #brisbaneanyday  #apachespirittraining  #queensland  #bodhiyogamilton 
We do love supersets // What are you training today? #boltmovement #boltfit
The Duo Pilates studio ๐Ÿ–ค
โ €โ €โ €โ €โ €โ €โ €โ €โ €
Something I hear frequently from people enquiring about my classes, is that they are hesitant to start because they donโ€™t believe they are flexible enough and wonโ€™t be able to do some of the moves.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
I think this misconception about Pilates comes from peoples confusion about the differences between Yoga & Pilates as well as images on social media that donโ€™t necessarily show the reality of a Pilates class.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
What most people donโ€™t know is that Pilates is very much a rehab based form of exercise. That is how it originated and what it is still predominately used for. Yes - it is a great all body toning workout and is very effective at strengthening your core and giving you a more defined booty ๐Ÿ‘๐Ÿ˜‚๐Ÿ‘Œ๐Ÿผ BUT itโ€™s not about fancy poses and looking like a Victoria Secret model.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
The reality of a Pilates class - I have people aged between 20-65, pregnant, injured and all different fitness levels. There is a regression and progression for every single exercise so you can always start off slow
and progress to the more challenging variations. Most of the exercises we do are boring to look at hence why they donโ€™t make it to Instagram ๐Ÿ˜‚
โ €โ €โ €โ €โ €โ €โ €โ €โ €
So if you have been wanting to try Pilates but are waiting to get fit and flexible - donโ€™t be silly! Book yourself into a class and you will realize itโ€™s much more practical than it can appear on Instagram, and less about how far you can lift your leg in the air or bend your back ๐Ÿ™๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ™Œ๐Ÿผ
โ€ข
๐Ÿ“ท @christiantedmanmedia
The Duo Pilates studio ๐Ÿ–ค โ €โ €โ €โ €โ €โ €โ €โ €โ € Something I hear frequently from people enquiring about my classes, is that they are hesitant to start because they donโ€™t believe they are flexible enough and wonโ€™t be able to do some of the moves. โ €โ €โ €โ €โ €โ €โ €โ €โ € I think this misconception about Pilates comes from peoples confusion about the differences between Yoga & Pilates as well as images on social media that donโ€™t necessarily show the reality of a Pilates class. โ €โ €โ €โ €โ €โ €โ €โ €โ € What most people donโ€™t know is that Pilates is very much a rehab based form of exercise. That is how it originated and what it is still predominately used for. Yes - it is a great all body toning workout and is very effective at strengthening your core and giving you a more defined booty ๐Ÿ‘๐Ÿ˜‚๐Ÿ‘Œ๐Ÿผ BUT itโ€™s not about fancy poses and looking like a Victoria Secret model. โ €โ €โ €โ €โ €โ €โ €โ €โ € The reality of a Pilates class - I have people aged between 20-65, pregnant, injured and all different fitness levels. There is a regression and progression for every single exercise so you can always start off slow and progress to the more challenging variations. Most of the exercises we do are boring to look at hence why they donโ€™t make it to Instagram ๐Ÿ˜‚ โ €โ €โ €โ €โ €โ €โ €โ €โ € So if you have been wanting to try Pilates but are waiting to get fit and flexible - donโ€™t be silly! Book yourself into a class and you will realize itโ€™s much more practical than it can appear on Instagram, and less about how far you can lift your leg in the air or bend your back ๐Ÿ™๐Ÿผ๐Ÿ’ช๐Ÿผ๐Ÿ™Œ๐Ÿผ โ€ข ๐Ÿ“ท @christiantedmanmedia
A-la-Cubana! Cuban salsa show style at @movieworldaus for some awesome corporate clients. ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ๐Ÿ’ƒ
.
.
.
@mividaevents .
.
.
#brisbane #brisbanecbd #brisbanemums #brisbanelife #brisbanestyle #brisbanebrides #brisbanebars #brisbanefoodies #brisbaneblogger #brisbanecity #brisbaneanyday #brisbaneriver #brisstyle #brisbanebrows #brisbanefitness #brisbanefit
GLUTE ACTIVATION 101 ๐Ÿ‘ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Do you always feel squats and lunges in your quads more than your glutes? If so, you could be quad dominant, like a lot of the population. Itโ€™s time to ACTIVATE those dormant glutes!๐Ÿ‘ Start your workout with a dynamic warm-up that includes hip bridges and banded glute isolation moves to get the glutes firing๐Ÿ”ฅ These also help create the mind-muscle-connection, so that youโ€™re focusing on the muscles you are recruiting.
โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Hereโ€™s my go-to warm up to get the glutes fired up for lower body strength training: โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
1๏ธโƒฃ Banded side kicks x12 each side
2๏ธโƒฃ Banded glute bridges x20
3๏ธโƒฃ Banded single leg glute bridges x12 each side
4๏ธโƒฃ Banded frog pumps x20
5๏ธโƒฃ Banded crab walks x10 each direction โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Repeat 2-3 times. Iโ€™m using the @ptpfit (heavy) band here. If youโ€™re not using bands I highly recommend getting one ASAP and start following @bretcontreras1 who is the KING of glute exercises! ๐Ÿ™Œ๐Ÿผ๐Ÿ’ฏ
โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Wearing: @mcactivewearmelbourne @victoriassecretsports 
#thegluteguy #growglutesgrow #bretcontreras #thethrustisamust #gluteactivation #resistancebands #glutes
GLUTE ACTIVATION 101 ๐Ÿ‘ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Do you always feel squats and lunges in your quads more than your glutes? If so, you could be quad dominant, like a lot of the population. Itโ€™s time to ACTIVATE those dormant glutes!๐Ÿ‘ Start your workout with a dynamic warm-up that includes hip bridges and banded glute isolation moves to get the glutes firing๐Ÿ”ฅ These also help create the mind-muscle-connection, so that youโ€™re focusing on the muscles you are recruiting. โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Hereโ€™s my go-to warm up to get the glutes fired up for lower body strength training: โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € 1๏ธโƒฃ Banded side kicks x12 each side 2๏ธโƒฃ Banded glute bridges x20 3๏ธโƒฃ Banded single leg glute bridges x12 each side 4๏ธโƒฃ Banded frog pumps x20 5๏ธโƒฃ Banded crab walks x10 each direction โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Repeat 2-3 times. Iโ€™m using the @ptpfit (heavy) band here. If youโ€™re not using bands I highly recommend getting one ASAP and start following @bretcontreras1 who is the KING of glute exercises! ๐Ÿ™Œ๐Ÿผ๐Ÿ’ฏ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Wearing: @mcactivewearmelbourne @victoriassecretsports #thegluteguy  #growglutesgrow  #bretcontreras  #thethrustisamust  #gluteactivation  #resistancebands  #glutes 
Have you tried our range of protein powders yet?โ˜บEach pack is made with the highest quaility ingredientsโœ” that are designed for your body and will make you feel amazing ๐Ÿ™† So check us out today. Link is in bio ๐Ÿ˜Ž Plus you get a free shaker with each purchase ๐Ÿ‘
.
.
.
#letsgetfittogether #workouttime #goodnutrition #gettingfit #brisbanefit #brisbaneworkout #letsworkout #fitspo #australiannutrition #proteinshake #sydneyhealth #healthyfood #goodforthesoul #brisbanehealth #healthandfitness #brisbanelife #perthhealth #naturalsource #workoutgoals #brisbanebootcamp #bootcamp #adelaidebootcamp #fitandhealthy
Have you tried our range of protein powders yet?โ˜บEach pack is made with the highest quaility ingredientsโœ” that are designed for your body and will make you feel amazing ๐Ÿ™† So check us out today. Link is in bio ๐Ÿ˜Ž Plus you get a free shaker with each purchase ๐Ÿ‘ . . . #letsgetfittogether  #workouttime  #goodnutrition  #gettingfit  #brisbanefit  #brisbaneworkout  #letsworkout  #fitspo  #australiannutrition  #proteinshake  #sydneyhealth  #healthyfood  #goodforthesoul  #brisbanehealth  #healthandfitness  #brisbanelife  #perthhealth  #naturalsource  #workoutgoals  #brisbanebootcamp  #bootcamp  #adelaidebootcamp  #fitandhealthy 
Love this reflexology chart for babies. To calm baby - simply hold both soles of baby's feet in the palms of your hands.
Love this reflexology chart for babies. To calm baby - simply hold both soles of baby's feet in the palms of your hands.
Too harsh? No! Let it motivate you! Donโ€™t get us wrong, we want to see you succeed but nobody is ever going to care about your goals, dreams and ambitions as much as you do so if youโ€™re not going to go all in on your fitness, your health and what you want from this life then who is? #boltmovement #boltfit
Too harsh? No! Let it motivate you! Donโ€™t get us wrong, we want to see you succeed but nobody is ever going to care about your goals, dreams and ambitions as much as you do so if youโ€™re not going to go all in on your fitness, your health and what you want from this life then who is? #boltmovement  #boltfit 
Missed a workout? Indulged too much on the weekend? Let it go and get back on track! #boltmovement #boltfit
Missed a workout? Indulged too much on the weekend? Let it go and get back on track! #boltmovement  #boltfit 
Monday is actually the perfect day to hit reset and start your week fresh. Don't look at it like a negative just because the weekend is gone! It's a new week to make stuff happen, kick some goals and dive right in.
Monday is actually the perfect day to hit reset and start your week fresh. Don't look at it like a negative just because the weekend is gone! It's a new week to make stuff happen, kick some goals and dive right in.
MANLY MONDAYS โœจ โ€ข
โ€ข 
HEY BRO... TIME TO GROW ! 
No better time to get big and get ripped, or just become more of a manly man than you already are โ€ข โ€ข
Come into the SUPPLEMENT LOUNGE and get a massive 20% off our entire range of Testosterone Boosters - PROFORMIX / BEAST NUTRITION / MUSCLE JUNKIE / DORIAN YATES / APS / ATP / PLATINUM LABS / BODY RIPPED / AXIS LABS & MANY MORE โ€ข โ€ข 
ALSO - Spend $100.00 instore (on any other product) & GET your test booster for HALF PRICE !! โ€ข
MANLY MONDAYS โœจ โ€ข โ€ข HEY BRO... TIME TO GROW ! No better time to get big and get ripped, or just become more of a manly man than you already are โ€ข โ€ข Come into the SUPPLEMENT LOUNGE and get a massive 20% off our entire range of Testosterone Boosters - PROFORMIX / BEAST NUTRITION / MUSCLE JUNKIE / DORIAN YATES / APS / ATP / PLATINUM LABS / BODY RIPPED / AXIS LABS & MANY MORE โ€ข โ€ข ALSO - Spend $100.00 instore (on any other product) & GET your test booster for HALF PRICE !! โ€ข
โŒ 5 Benefits of Hanging Work โŒ
-
There are many rich benefits to hanging ๐Ÿ’ in fact it's actually a very old practice, however due to not a lot of knowledge of it it appears as NEW! You can see hanging work done in Gymnastics, Rock Climbing and Parkour but not really anywhere else it's almost non-existent in the fitness realm.
- 
1๏ธโƒฃ Increased Upper Body Strength.
2๏ธโƒฃ Stronger ABS.
3๏ธโƒฃ Improved Grip Strength.
4๏ธโƒฃ Improved Posture.
5๏ธโƒฃ Better Range of Motion and Flexibility.
-
If this is something that would like to learn we are running 4 week block of Gymnastics ๐Ÿคธ๐Ÿปโ€โ™€๏ธ Strength ๐Ÿ’ช๐Ÿฝ Classes at Crossfit Torian @cftorian.
-
๐Ÿ“† Starts Saturday 19th May to Saturday 9th June 2018. โฐ 9:30 am - 11:00 am (1.5 hours). ๐Ÿ’ธ Cost is $129 for 4 x 90 minute sessions (non members). ๐Ÿ‘ฉ๐Ÿป๐Ÿ‘จ๐Ÿผ Max. of 10 people per class to keep quality of coaching.
-
๐Ÿ’Œ Contact Charlie (info@crossfittorian.com) to book your place.
โญ•๏ธ Please allow 2 hours for the first class to discuss your training goals
-
#torian #cftorian #gymnastics #gymnasticsstrengthtraining #gymnasticsclasses #gymnasticstraining #calisthenics #bodyweighttraining #crossfit #coreworkout #muscleup #handstands #coreworkout #coretraining #abs #pullups #chinups #pullingstrength #brisbanefitness #brisbanefit #brisbanefitfam #brisbanefitmums #brisbanegymnastics #brisbaneworkshops #brisbaneworkshop #brisbaneworkout #chickswithmuscle #chickswithmuscles
โŒ 5 Benefits of Hanging Work โŒ - There are many rich benefits to hanging ๐Ÿ’ in fact it's actually a very old practice, however due to not a lot of knowledge of it it appears as NEW! You can see hanging work done in Gymnastics, Rock Climbing and Parkour but not really anywhere else it's almost non-existent in the fitness realm. - 1๏ธโƒฃ Increased Upper Body Strength. 2๏ธโƒฃ Stronger ABS. 3๏ธโƒฃ Improved Grip Strength. 4๏ธโƒฃ Improved Posture. 5๏ธโƒฃ Better Range of Motion and Flexibility. - If this is something that would like to learn we are running 4 week block of Gymnastics ๐Ÿคธ๐Ÿปโ€โ™€๏ธ Strength ๐Ÿ’ช๐Ÿฝ Classes at Crossfit Torian @cftorian. - ๐Ÿ“† Starts Saturday 19th May to Saturday 9th June 2018. โฐ 9:30 am - 11:00 am (1.5 hours). ๐Ÿ’ธ Cost is $129 for 4 x 90 minute sessions (non members). ๐Ÿ‘ฉ๐Ÿป๐Ÿ‘จ๐Ÿผ Max. of 10 people per class to keep quality of coaching. - ๐Ÿ’Œ Contact Charlie (info@crossfittorian.com) to book your place. โญ•๏ธ Please allow 2 hours for the first class to discuss your training goals - #torian  #cftorian  #gymnastics  #gymnasticsstrengthtraining  #gymnasticsclasses  #gymnasticstraining  #calisthenics  #bodyweighttraining  #crossfit  #coreworkout  #muscleup  #handstands  #coreworkout  #coretraining  #abs  #pullups  #chinups  #pullingstrength  #brisbanefitness  #brisbanefit  #brisbanefitfam  #brisbanefitmums  #brisbanegymnastics  #brisbaneworkshops  #brisbaneworkshop  #brisbaneworkout  #chickswithmuscle  #chickswithmuscles 
Happy Motherโ€™s Day ๐Ÿ’• .

Congratulations to everyone who completed the #mothersdayclassic ๐Ÿƒโ€โ™€๏ธIt was inspiring to see all of the pink shirts, skirts and fairy wings out there supporting breast cancer research. Brisbane couldnโ€™t have asked for a more perfect autumn morning ๐Ÿ๐ŸŒž .

Shout out to my colleague @runwithgee for coming 3rd in the 8km run!
Happy Motherโ€™s Day ๐Ÿ’• . Congratulations to everyone who completed the #mothersdayclassic  ๐Ÿƒโ€โ™€๏ธIt was inspiring to see all of the pink shirts, skirts and fairy wings out there supporting breast cancer research. Brisbane couldnโ€™t have asked for a more perfect autumn morning ๐Ÿ๐ŸŒž . Shout out to my colleague @runwithgee for coming 3rd in the 8km run!
PERSONAL GROWTH ๐Ÿ“– โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Personal development plays a vital part in a person's growth, maturity, success and happiness. So why wouldnโ€™t you invest the time and money in developing your interests in order to achieve your fullest potential? ๐Ÿค” โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Iโ€™m so grateful to have had the opportunity yesterday to attend  @coachmarkcarroll โ€˜s first seminar with @cleanhealthfitnessinstitute . I learned an incredible amount about the science behind gen pop transformations and honestly cannot wait to help people transform into a fitter and healthier version of themselves. ๐Ÿ’ฏ๐Ÿค—๐Ÿ’ช๐Ÿป โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
#gratitude #personaldevelopment #personalgrowth #alwayslearning #bethebest #trainwiththebest
PERSONAL GROWTH ๐Ÿ“– โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Personal development plays a vital part in a person's growth, maturity, success and happiness. So why wouldnโ€™t you invest the time and money in developing your interests in order to achieve your fullest potential? ๐Ÿค” โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Iโ€™m so grateful to have had the opportunity yesterday to attend @coachmarkcarroll โ€˜s first seminar with @cleanhealthfitnessinstitute . I learned an incredible amount about the science behind gen pop transformations and honestly cannot wait to help people transform into a fitter and healthier version of themselves. ๐Ÿ’ฏ๐Ÿค—๐Ÿ’ช๐Ÿป โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € #gratitude  #personaldevelopment  #personalgrowth  #alwayslearning  #bethebest  #trainwiththebest 
Sometimes training is a struggle but donโ€™t complain, donโ€™t whine just show up and sweat // #boltmovement #boltfit
Sometimes training is a struggle but donโ€™t complain, donโ€™t whine just show up and sweat // #boltmovement  #boltfit 
#clientspotlight

Siblings, Michael and Anna working through some warm up drills prior to an upper body session. 
These two have been training with me for the past 4-6 months and continue to show up with an ethic and attitude that makes my job that much easier.

Both still in their teens, I believe that each of them can achieve great things on the current path of health and wellness ๐Ÿ‘Œ๐Ÿ˜Ž
#clientspotlight  Siblings, Michael and Anna working through some warm up drills prior to an upper body session. These two have been training with me for the past 4-6 months and continue to show up with an ethic and attitude that makes my job that much easier. Both still in their teens, I believe that each of them can achieve great things on the current path of health and wellness ๐Ÿ‘Œ๐Ÿ˜Ž
So much hotness...I can't deal. ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ #theyarenotonlyhottheyarealsofunny 
#sambagirls
#sambasisters
One of my favourites โค this woman is wayyy toooo funny ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ #amigas #goodtimes #sheisacomedian
Proud of these samba babes ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ’ƒโคโคโค
Just heart and soul, fuego and energiaaaa !! Well done ladies โคโคโค #themividamovement #sambateam #teamrio #werunthis
Proud of these samba babes ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ’ƒโคโคโค Just heart and soul, fuego and energiaaaa !! Well done ladies โคโคโค #themividamovement  #sambateam  #teamrio  #werunthis 
Nothing but sport all weekend long, as a player and spectator. Weekend perfection ๐Ÿ‘Œ๐Ÿป
Nothing but sport all weekend long, as a player and spectator. Weekend perfection ๐Ÿ‘Œ๐Ÿป
Who is ready to afterburn? Get your MYZONE belt to get the most out of your workout. #effortrewarded #myzone
Who is ready to afterburn? Get your MYZONE belt to get the most out of your workout. #effortrewarded  #myzone 
It's National Bike Month! 
With just some of the health advantages of jumping onto a bike including increased strength and cardiovascular fitness, or decreased stress and weight loss, cycling is the perfect way to get outdoors and stay active in May ๐Ÿ‘๐Ÿ˜Ž
It's National Bike Month! With just some of the health advantages of jumping onto a bike including increased strength and cardiovascular fitness, or decreased stress and weight loss, cycling is the perfect way to get outdoors and stay active in May ๐Ÿ‘๐Ÿ˜Ž
โŒ BE QUICK! โŒ Limited Spots Available โŒ
-
We are running 4 week Gymnastics Strength Classes at Crossfit Torian @cftorian (details below) that are suitable for ALL athletes from Beginner to Advanced ๐Ÿคธ๐Ÿผโ€โ™€๏ธ
One of the areas we will cover is STRAIGHT ARM STRENGTH ๐Ÿ’ช๐Ÿฝ. This type of work builds up an impressive strength base which carries over to deadlifts and weighted pulling movements. Be prepared to be surprised ๐Ÿ˜ฏ at the gains you will get from performing bodyweight exercises!
-
๐Ÿ“† Starts Saturday 19th May to Saturday 9th June 2018.
โฐ 9:30 am - 11:00 am (1.5 hours).
๐Ÿ’ธ Cost is $129 for 4 x 90 minute sessions (non members).
๐Ÿ‘ฉ๐Ÿป๐Ÿ‘จ๐Ÿผ Max. of 10 people per class to keep quality coaching. ๐Ÿ’Œ Charlie (info@crossfittorian.com) to book your spot!
โญ•๏ธ NOTE: please allow 2 hours for the first class to discuss your training goals.
-
#torian #cftorian #gymnastics #gymnasticsstrengthtraining #gymnasticsclasses #gymnasticstraining #calisthenics #bodyweighttraining #crossfit #coreworkout #muscleup #handstands #coreworkout #coretraining #abs #pullups #chinups #pullingstrength #brisbanefitness #brisbanefit #brisbanefitfam #brisbanefitmums #brisbanegymnastics #brisbaneworkshops #brisbaneworkshop #brisbaneworkout
โŒ BE QUICK! โŒ Limited Spots Available โŒ - We are running 4 week Gymnastics Strength Classes at Crossfit Torian @cftorian (details below) that are suitable for ALL athletes from Beginner to Advanced ๐Ÿคธ๐Ÿผโ€โ™€๏ธ One of the areas we will cover is STRAIGHT ARM STRENGTH ๐Ÿ’ช๐Ÿฝ. This type of work builds up an impressive strength base which carries over to deadlifts and weighted pulling movements. Be prepared to be surprised ๐Ÿ˜ฏ at the gains you will get from performing bodyweight exercises! - ๐Ÿ“† Starts Saturday 19th May to Saturday 9th June 2018. โฐ 9:30 am - 11:00 am (1.5 hours). ๐Ÿ’ธ Cost is $129 for 4 x 90 minute sessions (non members). ๐Ÿ‘ฉ๐Ÿป๐Ÿ‘จ๐Ÿผ Max. of 10 people per class to keep quality coaching. ๐Ÿ’Œ Charlie (info@crossfittorian.com) to book your spot! โญ•๏ธ NOTE: please allow 2 hours for the first class to discuss your training goals. - #torian  #cftorian  #gymnastics  #gymnasticsstrengthtraining  #gymnasticsclasses  #gymnasticstraining  #calisthenics  #bodyweighttraining  #crossfit  #coreworkout  #muscleup  #handstands  #coreworkout  #coretraining  #abs  #pullups  #chinups  #pullingstrength  #brisbanefitness  #brisbanefit  #brisbanefitfam  #brisbanefitmums  #brisbanegymnastics  #brisbaneworkshops  #brisbaneworkshop  #brisbaneworkout 
YOU HAVE TO WANT IT BAD ENOUGH โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
The main reason people donโ€™t achieve their goals is because they give up too soon. They give up when it gets difficult. You need to want it bad enough to push through the tough times. You need to give yourself a reason to keep going. โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
In 2014 when I started doing @kayla_itsines home workouts in my back garden, I wanted to get my fitness back and that was my main motivation (well I also wanted abs but I wasnโ€™t as certain that I could achieve that!) I gave up at least 3 times before doing a full 12 weeks of workouts and then I continued to do 5 rounds of BBG. Now fitness is a lifestyle for me and I want to be able to inspire other to achieve goals they thought were impossible. โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
Donโ€™t listen to the voice in your head telling you to give up, it will get easier and you will get better! ๐Ÿ’ช๐Ÿป๐Ÿ’ฏ
โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €
#abs #workhard #workoutmotivation #bbgtransformation #hustleforthatmuscle #bbgprogress #bbgcommunity
YOU HAVE TO WANT IT BAD ENOUGH โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € The main reason people donโ€™t achieve their goals is because they give up too soon. They give up when it gets difficult. You need to want it bad enough to push through the tough times. You need to give yourself a reason to keep going. โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € In 2014 when I started doing @kayla_itsines home workouts in my back garden, I wanted to get my fitness back and that was my main motivation (well I also wanted abs but I wasnโ€™t as certain that I could achieve that!) I gave up at least 3 times before doing a full 12 weeks of workouts and then I continued to do 5 rounds of BBG. Now fitness is a lifestyle for me and I want to be able to inspire other to achieve goals they thought were impossible. โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € Donโ€™t listen to the voice in your head telling you to give up, it will get easier and you will get better! ๐Ÿ’ช๐Ÿป๐Ÿ’ฏ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € #abs  #workhard  #workoutmotivation  #bbgtransformation  #hustleforthatmuscle  #bbgprogress  #bbgcommunity 
Thank you to all of the amazing ladies that came in to @body_smart today for a group photo session with @qldfit. It was fantastic to see such huge smiles in the gym and was empowering to be in such a supportive team environment ๐Ÿ˜„Letโ€™s get these group sessions happening more regularly! ๐Ÿ’ช๐Ÿป
Thank you to all of the amazing ladies that came in to @body_smart today for a group photo session with @qldfit. It was fantastic to see such huge smiles in the gym and was empowering to be in such a supportive team environment ๐Ÿ˜„Letโ€™s get these group sessions happening more regularly! ๐Ÿ’ช๐Ÿป
PropelTeens! This drill is an absolute staple for me! Recover into strong acceleration shape, adapt/adjust your cadence and stride length and compete with everyone and anyone. ๐Ÿ— @propelfit @propelperform
PropelTeens! This drill is an absolute staple for me! Recover into strong acceleration shape, adapt/adjust your cadence and stride length and compete with everyone and anyone. ๐Ÿ— @propelfit @propelperform
Part of our Bootcamp session this morning at @anytime_fitness_mtgravatteast 
The girls really putting in the effort ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช #groupgoals #groupfitness #brisbanefit
Part of our Bootcamp session this morning at @anytime_fitness_mtgravatteast The girls really putting in the effort ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช #groupgoals  #groupfitness  #brisbanefit