Baseline Functional Fitness

19/07/2018

***AWESOME NEW 6 WEEK WEIGHT LOSS AND STRENGTH OPPORTUNITY!!!***
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If you’re looking to get out of that winter slump and kickstart your exercise, check this out! Choose a strand and get started...
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Looking for:
- people willing and committed to making a change
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- people who want to lose weight, build strength and improve overall fitness
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- people who want a sustainable way to lose weight and keep it off
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- any and all fitness levels
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What to expect:
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- 2 x 30 minute Personal training sessions a week
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- specific nutrition plan for your individual goals
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****LIMITED SPOTS AVAILABLE****
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Message me if you are interested for more info!
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28/11/2017

Get there!

23/11/2017

EXCITING NEWS! Wednesday night classes are HERE!!

These classes will be focused at being short and sharp. High intensity, full body workouts which will be great for fitness, toning and strengthening.

The first class will be IN 6 DAYS this coming Wednesday! Have a look at this pic for details, feel free to message me with any questions!

See you Wednesday!

21/11/2017

We were made to CREATE.

We ALL have an opportunity to do something that hasn’t been done before, to make something that hasn’t been made before.

It’s easy to look at others and all they do and try to do things like them. But if we spend our lives just trying to live up to what other people have already done we won’t get close to our potential.

Don’t be afraid to look beyond things that have already been done and create something NEW! Look beyond other people’s expectations of you to greater, more wild, more creative things!

I’m lucky enough to be surrounded by people who CREATE in many different ways - music, leadership, business, art - people who create and innovate to produce things for a purpose!

They are inspiring, encouraging and really good at what they do. But I have to make sure that I’m not trying to be like them. We all have a a specific calling and purpose. The more I try to copy someone else, the more I become a copy of someone else, rather than being all I was made to be!

Get inspiration from others, but don’t try to BE them - be YOU - no one else can be you like you can. Take risks, make something new, do something that other people haven’t done.

Don’t be afraid to create...

06/10/2017

What are you waiting for? Start your Saturday off in the best way with some FITNESS and FUN!
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This will be the last Bootcamp class for a couple of weeks so make this week the week that you come 💪🏼💪🏼💪🏼

06/09/2017

When you step outside of your comfort zone, that's when you start to grow. That means to continually be growing we must be continually challenged, stretched and pushed.

What part of your life can you step outside your comfort zone and stretch yourself?

Challenge: Make one change to your life to step outside your comfort zone, commit to the change and see how you grow!

01/09/2017

How to Deadlift - part 3: THE KETTLEBELL DEADLIFT

Step 1: Place a kettlebell on the ground and step forwards so that it is in between your feet.

Step 2: Hip Hinge and (keeping your back straight) hold on to the kettlebell. Your hamstrings should be 'loaded up' at this stage i.e. You should feel them stretching

Step 3: Hold on to the kettlebell - don't pick it up with your arms, let's your arms hang straight through the whole movement.

Step 4: Keeping your shoulders squeezed back to maintain spine position, drive your hips forwards until you reach the top position. Go all the way until your knees and hips are completely locked out.

Note: the weight should go up in a straight line from bottom to top. In the second video the weight is too far away from my feet, this will cause you to lift with your BACK not your LEGS. No good!

Note : knees are bent slightly but they don't come forward at all.

Step 5: Hinge back down and place the weight back on the ground in the same way as you picked it up.

Step 6: Once you get the hang of it, start to increase the weight.

Start with a weight that is light, somewhere between the 6-12kg mark and get confident with the movement, then bump up the weight as you go.

Do roughly 3 sets of 8 reps, increasing the weight if needed.

This is the final step before moving on to a proper barbell Deadlift so master this and you'll be well on your way to deadlifting likes boss!

30/08/2017

How to Deadlift: THE HIP HINGE - part 2

First example = BAD

Second example = GOOD!

Once you have completed your wall touches (part 1 vid), move on to hip hinging off the wall.

1. Get a stick/dowel/broomstick etc. and line it up in the middle of your back with 3 points of contact:
- the back of your head
- in between your shoulder blades
- your tailbone

2. Hinge back (focus on pushing hips and bum back until you feel tension in your hamstrings), keeping ALL 3 points of contact with the stick.

3. Use the stick as feedback.
- If it comes off your head or tailbone then you are rounding your spine too much. Remember, we want a neutral spine, no rounding.
- If it comes away from in between the shoulder blades, you are bending your knees too much, and not pushing your hips back enough. - notice how in the first video my knees come forwards - THIS IS NO GOOD! - If you are hip hinging correctly your knees may bend a bit but they shouldn't come forward at all.

Do 3 sets of 10+ reps of this to really get yourself understanding the movement.

We're almost there for an all out deadlift. Mastering a hip hinge is KEY to mastering a deadlift so get good at this!

Once you have it down, remove the stick and replicate the movement with the same posture, see how you go!

29/08/2017

How to Deadlift: THE HIP HINGE - part 1

The hip hinge is a fundamental movement and is the base movement of a deadlift. Mastering this movement is 🔑to mastering a deadlift.

1. Feet at shoulder width, standing with back facing the wall
2. Keeping your back straight (neutral) through the whole movement, push your hips back until your bottom touches the wall.
3. Drive back to standing position

Notes: Keep your legs as straight as possible as you hinge backwards - all movement should be coming from your hips.
If you are performing the movement correctly you will feel a slight tension in your hamstrings and your weight will go into your heels as you hinge backwards.

Do 3 sets of at least 10 hinges to get used to the movement. Not very physically taxing, but this movement is crucial moving forward.

28/08/2017

What do you call a broken elevator???

A DEADLIFT...

Deadlifts are such a great functional exercise! They have so many benefits wherever you're at with your exercise!
These include:
- building leg strength and power
- bulletproofing your core!!
- improving hip power/ hip drive
- master the art of picking up things off the ground 👌🏼

Deadlifts aren't just for gym junkies, this is an exercise that everyone can and should do! It just takes a bit of work to build up to it.

More to come on how to build your way up to your first deadlift with great technique! 👌🏼👌🏼

18/08/2017

******Hey Facebook squad!*********

If you want to stop what you're doing to think about exercise and FOOD, I'd love it if you could fill out this survey!!!!

Only spend 10 MINS MAX on it. Feel free to share 🤙
https://form.jotform.co/72250672181856

Please click the link to complete this form.

02/08/2017

**Winter Appeal Complete!**
The first 8 weeks of Bootcamp has culminated in raising a total of $870 for the Anglicare Winter Appeal! This is huge! The last 8 weeks have been a lot of fun and the team has made changes, not just in their own lives but the lives of others too! That's cool.

See you on Saturday 7:30am 🤘🏼