Have you upgraded your membership to our Group Fitness Existing Members Special yet? Or have you been thinking about starting a new health and fitness journey with a supportive fitness family? Look no further! Check link in bio to reserve a FREE Pass so we can show you all we have to offer to get started 💪 #anytimefitnessbeldon#teambeldon#perthfitness#perthfitfam#fitperthlife
Good things always take time, as frustrating and as tiring as it can be... never forget why you started! Sometimes these few words from a friend, family member (or your physio 😉haha) can really help keep you on track!
Daily Movement 110
Quicker sessions today because I did CrossFit yesterday on my “rest day” 😅
a) Plyometrics - lower
10x1 Triple broad jump - 8.8m best
b) Strength - lower
2RM Hex bar deadlift - 215kg
Plus one at 220kg
Aiming for 225-230kg 1RM next Wednesday to finish the cycle 💪🏻
One of the take homes from @musclenerds_health was around cardio training or particularly cardiovascular respiratory training. Which this quote was stated - train for the adaptation not the calories.
This is so true yet no one does this! (Except a few good trainers out there) everyone keeps pushing more and more cardio to burn more body fat or do excessive amounts of sprints on the air bike/crosstrainers/sled or any other vomit inducing equipment you can think off as HIIT gives you that after-burn effect known as EPOC which “burns” more calories then other styles of cardio.
So why should you train for the adaptation rather then the calories.
Thanks to @the_issn for this awesome info graphic showing that when comparing different styles of cardio they expended similar amounts of calories with difference between steady state and HIIT being only 18calories (time being only 2 minutes difference between the two) and wing-gate sprints having the lowest expenditure with 77 less calories then steady state (4 minutes less total work then steady state).
So what this means for you is program and periodize your cardiovascular training as you would your weight training. 💪🏼
You'll see a lot of me tip-toeing around. Not just on my way to the top of my mat, but I seem to always take my sweet time trying to decide how best to get in a body of water 😅.
You might not know this about me but I don't do very well in the water - I get SO cold. I can swim 🏊♀️, yes, but it's not my favourite thing to do. I stay afloat or OUT of it, where the sun & nature meet ☀️🌴, casually stretching - you know? Just doing my thing.
9.15am - Heated Pilates with @viola.ribul
12.15pm - Vinyasa Flow with me (Rosanna)
4.45pm - Slow Flow with Sylvia
6pm - Yin Yoga with Sylvia @risinglotusyogaperth
Meet Gavin! Gavin is one of our #dogsofbestbody and his very amazing mum Jo comes to Best Body for Pilates classes. Gavin loves his mum very much. Nearly as much as his mum loves Pilates 😉
There is only 10 days left to get in your towel donations for @dflrescue to help keep dogs in shelters warm this winter.
Towel donations can be delivered to the Best Body Physio & Pilates Studio @ 46 Angove Drive Hillarys, right next door to @lotonekitchen
Again a massive thank you to everyone who has already donated 💙 #dog#adoptdontshop#dflrescue
And best of all... a smile is free 🙂
I can’t wipe the smile from my face when I’m smashing out a #konga track and I LOVE it when I catch someone’s eye and they smile back. ☺️
They could be mid star jump, quick jabs or high knees but, that smile says it all 👌🏼
Sometimes I even get a smile 🙂 with an eye roll 🙄 🤣 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know you love it 😝
Working on some accessory upper back strength. Started with heavy front squats and finished with a 10 min finisher of 5 bar muscle ups, 10 26kg kettlebell power snatches and 20 sit ups.
Looking forward to being home in 4 days as well :)
The SuperPower Within...
I often remind myself, and my children, of how our words and actions affect others.
We can make someone's day, or we can break someone's day. It's that easy.
All based on the choices we make, in that moment. And the ripple of those actions?
Who knows where it stops...
Today we had the harshest words come from a total stranger in my recent memory.
Her use of this super power hurt deeply.
It came from an older woman, in front of my son, and really threw me.
I believe so deeply that we have a responsibility to always come from a place of kindness in the first instance.
That you never know what is going on behind closed doors. And that when we come from judgement, and use harsh words unto a stranger, we are using our super powers for bad. I know many of you have been there; faced judgement from a complete stranger on your parenting, while you know your child is bordering on a meltdown and are trying your best as a Mother. It's hard to let these moments go... So please Mama's, let's work together to use our super powers for good. A glance of support, an act of kindness. It's within all of us to give 🙏💗 #mysuperpower#kindnessmatters#motherhoodunplugged#mumslife
Yesterday’s Boxing Skills class - working the combos! •
It’s suitable for all fitness levels! Grab a friend and partner up. And if you’re coming solo, don’t worry you’ll partner with a new boxing buddy! 🤗😂 •
Come in and check out our Boxing Skills Classes with Coach @sarahkatedwyer 🥊🥊
Off strength training and back on hypertrophy 🔥🔥 quick back session with @leticialockhartpt
She’s another personal trainer who walks their talk! This is important if you want result for your clients, put the work in yourself!
Hey Gurl, are you our next Digital Marketing intern? Applications close 30th May, get in quick if you want to be part of this #GIRLBOSS team! <3 APPLY HERE: www.thejunglebody.com/find-a-class/competitions
As a kid I was never able to do cartwheels and handstands 🤸🏾♀️ So I decided that’s something I want to work on. The goal is to be able to do a decent cartwheel with my legs nice and straight and to hold a handstand for a minute.
It’s super important to set goals because:
1️⃣ Gives you something to focus on and work towards daily which will help to instill more discipline in your training.
2️⃣ A sense of achievement once you achieve the goal which builds confidence.
Set some goals, make a plan on how you’ll navigate the path to achieving them and enjoy the journey 📝
Werd 😎😎 Besides, being ‘skinny’ is one thing, being healthy involves being fit & strong and your body looking good on the inside as well as the outside!
Are you weight training? 💪💪 It’s one of the most fun, rewarding and effective ways to reach almost any goal - weight loss, health, fitness, strength, self-confidence!
Book an intro with us to find out how we can help you reach your goals with a variety of exercise to suit your needs 🙂
Need a boost of refreshing juice? Try out our Lemonade Juice, made from real lemons and love! No colours or preservatives added. #thegoodgrocercollection cold-pressed juices are available at @thegoodgrocershentonpark @thegoodgrocerapplecross @thegoodgrocerleederville @canningbridgeiga @wembleysupaIGA
You can now buy thegoodgrocer collection range online at thegoodgrocercollection.com.au
Free delivery on your first order (for orders over $30.00). Use the code MYFREEDELIVERY
A bit of TRX yoga today just to mix things up!! TRX can be used for so much more than you think. I’m starting to use it more and more for my flexibility training and it really is the best piece of equipment I’ve every trained on.
C H A N N E L I N G • t h i s ✖️ peace at the moment ...the after school rush of the kids appointments and classes starts now 🧘🏼♀️ ...just breathe...just breatheeee 😅to do list tomorrow: MEDITATE!! #FitnessHealthWellbeing
Roughly 15 weeks out, been training well and consistently over this off season between comps.
Looking to bring my best performance and crack that magic 200 mark in the squat.
Bench and deadlift to improve on that platform also.
Goals and targets are set.
@briancookpl programming excellence 💪🏽👏🏼👌🏽🤙🏽
So EXCITED!! . .
Not only is TONIGHT our 80’s RETRO SWEAT event.. 🕺🏼 We also have some BIG News to share with you all!! 🤗
Make sure you are at class tonight to be the first to know. Eeeeeek! 😉 . .
Doors Open at 6:30pm.
Come check out some awesome purchases up for Sale tonight with @runningbare83 & get 20% discount!! Also come have a chat with Debbie from @driftwoodessentialoils_debbie about all you need to know to get your oily fix. ✌🏼 . .
1hour class starts at 7pm sharp. $10 at the door. (Tap & Go available)
Don’t forget your Water, Sweat Towel & Mat. . .
BEST DRESSED wins a 5class pass with TJBS! .
See you soon!
Happy #HumpDay 😌😂
FACT: Our bodies need dietary fat (which is why many good fats are “essential”) in order to lose weight and function properly. •
The right kinds of fats help increase satiety, maximize your metabolism, protect against heart disease, speed nutrients through your body, and improve your fat-soluble vitamin uptake. •
Not to mention, most unprocessed, high-fat foods also come packaged with many of those important nutrients, from vitamins and minerals to free-radical fighting antioxidants.
So don't be afraid of eating your avos. 🥑 They're packed full of healthy monounsaturated fats that contain oleic acid, which can actually help quiet feelings of hunger. They also give you two things butter doesn’t: #protein and #fiber .
IF YOU DON’T LIKE WHERE YOU ARE, ITS TIME TO MOVE❗️
Did you know the urban dictionary sums up FEAR like this: “Fear is the only thing in your way from achieving your goals.” ….
Blunt, but so true. I see it often, clients or people in my life, who are unhappy with where they are at & usually this often leads to them acting out in one way or another whether it be non compliance, bingeing, mindset issues etc. It might be they are stuck in a job they hate, or in a daily environment that they don’t enjoy, being surrounded by negative people… Is this ringing bells❓
Or it could be they are lonely and lack a sense of community….
Or maybe they are underchallenged as they haven’t set any goals or things to look forward to & work towards…
Whatever it may be, so often FEAR OF CHANGE holds us captive in this place of unhappiness & unfulfillment. How do I know this❓Heck, it was me for years❗️🙅🏻 Long before I was a coach, I worked a 9-5pm office job whilst studying on the side. I never felt passion or drive to go to work, I felt unsatisfied daily and always longing for more. This lead me to be negative daily & no one likes a negative Nancy! Once I began my own health & fitness journey, I become so passionate about coaching other women & making a difference as Alice did for me. However, I spent years just dreaming about this… talking, researching….but never DOING❗️❗️I felt more frustrated in this time than ever before, much worse than when I had no idea what I wanted to do.
Finally, I grew a pair & made the plunge to change careers. Was it scary? YEP! Leaving a guaranteed income alone to having no idea what I would earn weekly was petrifying. But, if I hadn’t worked through that fear, taken a risk & refused to stay in a place of unhappiness… I would hate to think where I would be now & all I would have missed out on. I never dreamed I would be doing what I do now & have had the opportunities I have… But FEAR is always there, it doesn’t move you have to SQUASH it and step over it to move into something new.
If you are unhappy with something in your life, CHANGE IT! Life is to short… Tell FEAR see ya later 🙋🏻
I ran my first class at @crossfit6168 last night and it was awesome. I love spreading this goodness that @zuufitness gives us. The team thoroughly enjoyed themselves and here is what they had to say afterwards and as the saying goes.... You're only a rookie once. Massive effort crew!! Next week is on for sure. -Experienced my very first Zuu session
lastnight!!! How cool was that, its as hard
as you make it but man the benefits are awesome. My hips were 5ooooo much
more open after that session!!! Hip flexors
had released something wicked, which is massive for me as its a constant battle mobilising my hip flexors through mobility.. The burn was real, haha but again, only as hard as you made it. Love the vibe of the class too with all the
#GAT , which... By the way, stands for 'Get A Touch', not what this maori thought.... (Guitar--). This will deffinitely be inter-
grated into my weekly training. So stoked to have this on offer at our gym. If you are keen to check it out, it runs every Tuesday
evening at 5.30pm at our box (Crossfit 6168, in Rockingham). Drop in for a casual
session and get your Zuu training on!!!! .
SMART IDEA - FREEZE ‘EM
Make the most of the strawberries available at present! 🍓 🍓 🍓
Grab a few extra punnet of strawberries and freeze some for smoothies or to use on baking.
Here’s how. Wash and dry the strawberries, then trim the tops and arrange cut-side down on a lined tray. Freeze for 1 hour or until firm, then transfer to sealable plastic bags and store n the freezer for up to 3 months.
Did you know there are about 200 yellow seeds all over the outside of each strawberry. The seeds make strawberries a good source of dietary fibre - another reason to eat them by the handful!
WHY PURE MOVES? 🤔 // We tick all the boxes ✅
1️⃣ VARIETY - huge variety of class styles on offer so you never get bored 🕺🏼
2️⃣ EXPERIENCE - expertly trained and experienced instructors to pass on their extensive knowledge 🤓
3️⃣ TIMETABLE - over 75 classes per week making it easy to fit into your busy schedule
4️⃣ PRICING - wide selection of great value memberships and casual attendance pricing options to suit every budget 💸
5️⃣ SPACE - beautifully designed boutique studio space that you’ll never want to leave 🧘♀️
6️⃣ FRIENDLY - be greeted a smile every time you walk in the studio doors 🙂
7️⃣ CRÈCHE - so your little ones can have some fun too 👶
8️⃣ FREE PARKING - no hassles when coming to your fav class 🚗 ✔️ SOLD? Head to puremoves.com.au to jump on one of our Intro Offers to get started today 👊🏻
Imagine if you had more time in your day. What would you do? 🤷♀️
It may not seem like much, but waking up even 15 minutes earlier and having just that extra 15 minutes in your day, spent doing what makes you happy, before you have to go to work or go about your normal routine, can make all the difference in the world to how happy you feel.
It can be going for a walk, enjoying a good book or even just getting a chance to drink your morning cup of coffee without having to rush ☕️
Plus, you’ll find that by waking up a little earlier, you’ll feel a little more productive and set yourself up to have a great day!
If you swipe left you’ll see that this is day 2 of my “10 Day Mindset Flip” mini-challenge on Facebook! It’s free (obviously) and just for a bit of fun to get you into a more positive mindset! I’ll put the link in the comments if you want to go check it out
❗️Hip Mobility ❗️
Ensuring our athletes are well prepared and warmed up correctly is one of highest priorities at HSP. Here we can see MMA athlete @ryanwithy_mma working through hip swivels + extension. This exercise is great way to get the hips moving through several different motions which include:
✅ Internal Hip Rotation
✅ External Hip Rotation
✅ Hip Extension
During this mobility exercise we are able to hit multiple different muscles surrounding the hips whilst also activating the glutes.
Fail to prepare, prepare to fail.
Island life. 🌴🇫🇯🐟 You’d be amazed how carrying flippers makes you walk faster. 😆.
Today on 2 hrs sleep we’ve snorkelled for ks, kayaked, played 🏀, swam, joined in most the kids activities, well the kids insisted we did all this I would have been quite happy with kids club and a zzzz and was expecting a lazy day ~ it must be 🍹o’clock surely i am POOPED! But this place is the bomb for kids they eat free too! Which is great for mine as their stomachs are bottomless. I remember coming to places like this as a kid and wanting to do it all too on the first day~ so exciting for them and love seeing them have so much fun, but don’t know how they are still going! Hurry up and get to Fiji Dad! #needanap ! .
JETTS HARRISDALE FIT WEEK 2018!!
From Monday 28th - Thursday 31st there will be competitions, prizes, health & fitness educators, free group classes, supplement advice, free food samples, give aways and so much more!!! There will be an Unleash your Athletic potential competition. Compete with the trainers and other gym members in your weight category.
Test yourself in 4 Exercises.
1. Standing Long Jump
2. AB Wheel Roll out
3. Seated Medicine ball Throw
4. 800metre Row
Scores will be calculated on a point system. Most total points is the winner!
The prize is a Free 3month Membership.
Come join us next week for lots of fun.
FASCIA - NATING FACTS 🙌🏻 (Aka: Facts on FASCIA within the body) ⭐️Fascia (repetition can be good & bad)
This can have short-term benefits and long-term consequences. When we practice a movement repetitively, soft tissue will remodel itself in the direction of the desired movement so that the tissue becomes stronger at dealing with the forces in that particular direction. Long-term repetition can make fascia stiffer along the line of stress, but weaker in other directions, resulting in a possible higher frequency of tears in the fascia itself or immobility in the surrounding joints when moving in different directions. The same can be said of repetitive nonmovement, such as sitting or standing, for long periods across days, months and years, this is where MYOFASCIAL MASSAGE works miracles!
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