EFM Health Clubs Glenelg

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EFM Health Clubs Glenelg

Personalised Trainers without the exorbitant personal training fees....
Free of contracts and unreal

Personalised Trainers without the exorbitant personal training fees....
Free of contracts and unrealistic commitments....
The right fit for you!

15/09/2026

🔵 TUESDAY – EXERCISE OF THE WEEK

Exercise of the Week: Reverse Plank 💪

Simple… but don’t be fooled — this one bites 🔥

The Reverse Plank is a powerhouse move that targets your posterior chain, strengthens your core, and improves posture (perfect for anyone sitting too much 👀).

👉 Key Benefits:
• Strengthens glutes, hamstrings & lower back
• Builds core stability
• Opens up the chest & shoulders
• Improves posture and balance

👉 Coaching Cues:
• Hands under shoulders, fingers pointing forward
• Drive hips UP and squeeze glutes
• Keep body in a straight line (no sagging!)
• Chest proud, shoulders back
• Hold steady and controlled breathing

Start with 20–30 seconds and build from there — quality over ego every time 👊

👉 Give this a go in your next session and let us know how you go!
👉 Tag a mate who needs to fire up their core 🔥

14/09/2026

💙💚 MOTIVATION MONDAY 💚💙

Success isn’t built in a single workout. It’s built through the small choices you make every day.

✨ Showing up when you don’t feel like it.
✨ Taking that extra walk.
✨ Choosing progress over perfection.
✨ Staying committed to your goals.

Remember, success doesn’t come from what you do occasionally — it comes from what you do consistently. 💪

Every session, every rep and every positive choice is another step towards becoming a stronger, healthier version of yourself.

This week, focus on consistency rather than perfection. Keep showing up, keep moving forward and trust the process. 👊

🔥 You’ve got this, Team EFM Glenelg!

What is one goal you are committing to this week? Let us know in the comments below! 👇

13/09/2026

🧘‍♀️ MAT PILATES AT EFM GLENELG 🧘‍♂️

Looking to improve your core strength, flexibility, posture and balance? Come along and give our Mat Pilates classes a try! 💚

📅 Tuesdays — 9:00am
📅 Wednesdays — 6:00pm

Our Mat Pilates sessions are run by Spencer and are suitable for a range of fitness levels. Whether you're new to Pilates or already love it, come in and give it a go!

💪 Improve core strength
🤸 Increase flexibility and mobility
⚖️ Improve posture and balance
😌 Reduce stress and tension
❤️ Complement your regular strength and fitness training

🌟 NOT AN EFM MEMBER? NO PROBLEM!

Casual visits are welcome for just $20 per session.
It's a great opportunity to come in, meet Spencer and experience a Mat Pilates class at EFM Glenelg.

Interested in One-on-One Reformer Pilates?

Spencer also offers individual Reformer Pilates sessions, providing personalised attention tailored to your needs and goals.

📞 Questions about Mat Pilates, casual sessions or One-on-One Reformer Pilates? Call Spencer directly on 0411 424 967.

Come in and give it a go! 🙌💚

12/09/2026

🎉 HAPPY BIRTHDAY! 🎉

A very happy birthday to six wonderful members of our EFM Glenelg community:

🎂 Fiona
🎂 Tina
🎂 Fern
🎂 Doreen
🎂 Jo
🎂 Elizabeth

We hope you all enjoyed a fantastic birthday filled with happiness, laughter and plenty of cake—you’ve certainly earned it after all those workouts! 🥳💪

Thank you for being such valued members of our club. We love celebrating these special moments with the people who make EFM Glenelg such a welcoming and supportive community.

Please join us in wishing these six amazing ladies a very happy birthday! 💚💙

11/09/2026

🎯 FRIDAY FUNDAY: THE CO****LE WORKOUT!

Who said training couldn’t include a little friendly competition?

Our members put their aim to the test during the Co****le Workout—combining exercise, teamwork, plenty of encouragement and just enough competitive spirit to keep things interesting! 😄

This is what makes EFM Glenelg different. We train hard, support one another and have plenty of fun along the way.

Would your throw land in the hole—or somewhere on the other side of the gym? 😂

Looking for group personal training in Glenelg where you’re coached, supported and genuinely welcomed? Comment TRIAL or send us a message.

10/09/2026

🚣 TRAINER’S TIP: ROW WITH BETTER TECHNIQUE

The rowing machine delivers a brilliant full-body workout—but good sequencing makes every stroke safer, smoother and more effective.

The drive: legs → body → arms

Start with your arms straight, core braced and shins close to vertical.
Push powerfully through your legs.
As your legs straighten, lean back slightly from the hips.
Finish by drawing the handle toward your lower ribs.

The return: arms → body → legs

Extend your arms first.
Hinge your upper body forward from the hips.
Bend your knees and slide smoothly back to the starting position.

Keep your shoulders relaxed, wrists neutral and back strong. Avoid pulling with your arms too early or rushing back toward the flywheel.

Need help refining your rowing technique? Ask one of our EFM Glenelg coaches during your next session—we’re always happy to help!

09/09/2026

🥗 MEDITERRANEAN CHICKEN & QUINOA BOWL

Fresh, filling and packed with protein—this colourful lunch is perfect for meal preparation or a quick post-training meal.

Serves 2

Ingredients

300 g chicken breast
1 cup cooked quinoa
2 cups baby spinach
1 cup cherry tomatoes, halved
1 small cucumber, chopped
¼ red onion, thinly sliced
40 g feta, crumbled
Fresh parsley
1 teaspoon olive oil
Lemon juice, garlic, oregano, salt and pepper

Dressing

⅓ cup natural Greek yoghurt
1 tablespoon lemon juice
½ teaspoon minced garlic
Chopped parsley
Black pepper

Method

Season the chicken with oregano, garlic, salt and pepper.
Heat the olive oil in a pan and cook the chicken thoroughly. Rest briefly, then slice.
Divide the quinoa, spinach, tomatoes, cucumber and red onion between two bowls.
Add the chicken and sprinkle with feta and parsley.
Mix the dressing ingredients and drizzle over each bowl.

Healthy eating doesn’t need to be complicated or boring. Save this recipe for your next lunch! 💚

08/09/2026

💪 EXERCISE OF THE WEEK: TRICEP PUSH-UP

Want to build stronger arms, shoulders and upper-body control? The tricep push-up is a challenging bodyweight exercise that places extra emphasis on your triceps.

Coaching tips:

Position your hands underneath your shoulders.
Keep your elbows tucked close to your ribs.
Brace your core and maintain a straight line through your body.
Lower yourself with control, then push the floor away.
Keep the movement smooth—quality beats quantity.

Need an easier starting point? Perform the exercise from your knees or elevate your hands on a bench.

At EFM Glenelg, our coaches help adapt every exercise to your current ability while encouraging you to keep progressing.

Looking for personalised coaching at a supportive gym in Glenelg? Comment TRIAL or message us today.

07/09/2026

A new week means another opportunity to take your shot. 💪

You don’t need to feel completely ready—you just need to begin. One workout, one healthy decision and one positive step can start building real momentum.

At EFM Glenelg, you’ll receive personalised coaching, encouragement and accountability from a community that genuinely wants to see you succeed.

Ready to get started at a supportive gym in Glenelg? Comment TRIAL or send us a message today.

“You miss 100% of the shots you don’t take.”
— Wayne Gretzky

Address

99 Partridge Street Glenelg South
Adelaide, SA
5045

Telephone

+61419172489

Website

http://www.efmglenelg.com.au/

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