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 🏋
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 👌😎
5 MORE SLEEPS UNTIL OUR 6 WEEK CHALLENGE BEGINS ON 28 MAY!! It’s not too late to become a 12RNDer, so come in this week for your FREE TRIAL!! 👉 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....
✅ Challenged ✅ Supported ✅ Guided
Then this challenge is FOR YOU 💚
Already a member? Please register here 👉 https://www.12round.com.au/6-week-challenge.html
Any queries or for more information please contact us on...
📞 0466 816 377
STEP TO IT ✨ 10 days left on our Big Winter SALE!
💪 No Start-up Costs
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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.
📞 0466 816 377
Meet Kendall 😊
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 💪😎
STRETCH IT OUT ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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, it’s an area I often skipped in the past and that’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 haven’t yet, go check them out!🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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 minutes⏱ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Dragon/ Low lunge hip stretch (targets- hip flexors, lumbar spine) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Lizard pose (hip flexors, hamstrings, quads) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Pigeon stretch (glutes, hip rotators, hip flexors) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣Twisted lizard pose (hip flexors, quads) This is my favourite stretch🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Repeat all for the opposite side, final stretch was: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6️⃣Frog pose (groin, hip flexors) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope this is beneficial! 😊 What’s your favourite stretch❓ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Can’t do a full push up on your toes on the ground? Who cares. It doesn’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 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 #havanagoodtime .
Song: Tirate Un Paso by @daddyyankee
Choreography: Jo Anne Zamora Gante
Join us in Term 4 commencing June 4
More info: email@example.com
I have had a wonderful response to my “Self Love Boot Camp” story on my personal page 👉🏻 @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. 🌻Self 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 won’t you join me in creating your own? Here’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 ❤️
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 👍
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 😎
Have a happy Sunday 😎
Deliciously marinated tofu. As much as this looks very plain, this is one of my favourite meals. It’s so easy, so quick and very satisfying to the tummy and the taste buds 👌🏻
I like to serve this with a side salad and roasted pumpkin.
RAPID BIO SCAN is HERE !! ✨
Train smart and hard - but also analyze smart!! ✨
Make sure you know how your results are going.
Muscle Mass & Percentage
Fat Mass & Percentage
Sectional Lean Muscle and Fat Analysis
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. ✨
Science Up your training regime with a Rapid Bio Scan - Monthly Scan to track your progress available instore ✨
NERVOUS ABOUT STARTING PILATES? 😬
You are not the only one! 🤷♀️
I decided to clear up a common misconception about Pilates 🤯 (have been wanting an excuse to use this emoji. Not totally relevant but close enough)
Click on the link in my bio to read the full blog 💕
ARE YOU GETTING ENOUGH PROTEIN? 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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.
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 that’s works out at one third of the amount of protein I actually eat daily😳) 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.
The “right” amount varies from person to person depending on activity levels, age, muscle mass, physique goals and current state of health.
Bottom line and the info I work off is- if you’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). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
So yeah, I’ve got 99 problems and protein ain’t one! 👌🏼😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of the advantages with living in Brisbane is the beautiful year round weather 😎
I love ❤️ 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 👌😎
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 different… 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 others…
Favourite food: Asian anything – curries, soups, stir fries
Favourite holiday destination: Japan, never ceases to impress & amaze at every turn.
E X H A U S T E D ?
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.
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.
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.
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.
Start to do this and trust me you are more likely to make movement a more enjoyable and consistent part of your life!
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 haven’t, you need to check it out for yourself!
Thanks to the gorgeous @alexis_bree for the inspo and guidance today! 💞
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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 ‘fantasy’ today !!
The Duo Pilates studio 🖤
Something I hear frequently from people enquiring about my classes, is that they are hesitant to start because they don’t believe they are flexible enough and won’t be able to do some of the moves.
I think this misconception about Pilates comes from peoples confusion about the differences between Yoga & Pilates as well as images on social media that don’t necessarily show the reality of a Pilates class.
What most people don’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 🍑😂👌🏼 BUT it’s not about fancy poses and looking like a Victoria Secret model.
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 don’t make it to Instagram 😂
So if you have been wanting to try Pilates but are waiting to get fit and flexible - don’t be silly! Book yourself into a class and you will realize it’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 🙏🏼💪🏼🙌🏼
GLUTE ACTIVATION 101 🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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. It’s time to ACTIVATE those dormant glutes!🍑 Start your workout with a dynamic warm-up that includes hip bridges and banded glute isolation moves to get the glutes firing🔥 These also help create the mind-muscle-connection, so that you’re focusing on the muscles you are recruiting.
Here’s my go-to warm up to get the glutes fired up for lower body strength training: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Banded side kicks x12 each side
2️⃣ Banded glute bridges x20
3️⃣ Banded single leg glute bridges x12 each side
4️⃣ Banded frog pumps x20
5️⃣ Banded crab walks x10 each direction ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Repeat 2-3 times. I’m using the @ptpfit (heavy) band here. If you’re not using bands I highly recommend getting one ASAP and start following @bretcontreras1 who is the KING of glute exercises! 🙌🏼💯
Wearing: @mcactivewearmelbourne @victoriassecretsports
Too harsh? No! Let it motivate you! Don’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 you’re not going to go all in on your fitness, your health and what you want from this life then who is? #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.
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Happy Mother’s Day 💕 .
Congratulations to everyone who completed the #mothersdayclassic 🏃♀️It was inspiring to see all of the pink shirts, skirts and fairy wings out there supporting breast cancer research. Brisbane couldn’t have asked for a more perfect autumn morning 🍁🌞 .
Shout out to my colleague @runwithgee for coming 3rd in the 8km run!
PERSONAL GROWTH 📖 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Personal development plays a vital part in a person's growth, maturity, success and happiness. So why wouldn’t you invest the time and money in developing your interests in order to achieve your fullest potential? 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m so grateful to have had the opportunity yesterday to attend @coachmarkcarroll ‘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. 💯🤗💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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 👌😎
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 👍😎
YOU HAVE TO WANT IT BAD ENOUGH ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The main reason people don’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. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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 wasn’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. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t listen to the voice in your head telling you to give up, it will get easier and you will get better! 💪🏻💯
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 😄Let’s get these group sessions happening more regularly! 💪🏻
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. 🗝 @propelfit @propelperform