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IslaHolden Fitness

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Australia
Sydney, NSW
IslaHolden Fitness

Personal Training Business in Vaucluse, Sydney, offering a range of services including:
Personalised Special Covid Price to Suit All!

31/03/2023

Shoes 👟

When doing exercises such as leg press, the correct shoes are extremely important - you want flat, firm, non slip shoes so your legs can reach full range of motion.

I use my vans for training legs,
The firmness allows me to push against the ground, while the flatness of the sole lets you bring your foot close to the ground as much as possible

18/09/2022

Squats 🍑

Back to basics today as I increased the weight to 60kg but didn't want to lose my form. Squatted with a bench to ensure I kept my posture and sat deep enough into the squat

06/08/2022

Crossed Arm Rear Delt Flyes

Given its name, it makes sense that the cable rear delt fly primarily works your rear deltoids.
The deltoid is separated into three main fibers: the anterior, lateral, and posterior deltoids.

Avoid the following:
1. BENDING THE ELBOWS
2. COMPLETING PARTIAL REPS
3. BRINGING YOUR ARMS TOO LOW

Give the exercise a go and let me know how you go!

27/07/2022

Yesterday I was asked, “you’re a PT, why do you need a PT?”

Everyone has their own reasons but I have mine to keep me accountable and bounce off. Yes I know how to do (most) exercises, but doesn’t mean I’m doing them correctly or efficiently, having a PT keeps you inline, keeps you training and making progress.

Send me a message and receive 20% off your first 3 months training with me if you sign up before August! Can be face to face or online!

18/08/2021

Kettlebell Leg Session 🔥
3 x 12 RDL
3 x 12 Sumo Squats
3 x 12 Forward Lunges
3 x 12 KB Swings

13/08/2021

Client programs 📄

Writing programs for clients has never been my favourite thing but I do find it very satisfying seeing the end results.

Do you need some motivation to stay fit, or working towards a specific goal? Drop me a message for a consult and we can write a plan to meet those goals!
***y

01/07/2021

Lockdown 😒

With gyms being closed and restrictions in place, it's hard to stay motivated to do your Fitness at home, the easiest thing is making excuses!

Try to just do 30 minutes per day, even if it's just a walk down the street, some yoga, mobility work or strength exercises - there are lots of options to do at home.

Message me for some exercise ideas if needed!

28/06/2021

As lockdown 2.0 has decided to close all gyms - I am offering PT sessions - either 1 on 1 or group sessions whilst following government restrictions - these sessions will be held within and around Bondi.

These sessions will be covid prices - staying fit and active is important through these challenging times -

Please message me for more information 💃🏼

20/06/2021

Deadlifts 💪🏼

When doing a deadlift, here are a few cues to help you do a perfect deadlift:
- Barbell over midline of your feet.
- Shoulder blades squeezed over the Barbell.
- Neutral Spine.
- Sending the bum back as far as possible.
- Extending hips and knees whilst pushing through heels.

27/05/2021

Leg extension 🦵🏼

Leg extension is a resistance based exercise which targets your quadriceps - which consists of:
1. Re**us femoris
2. Vastas medius
3. Vastas lateralis

A few mistakes to avoid:
- Load too high
- Too many reps
- Going too fast
- Locking knees at extension

22/04/2021

Nutrients 🤯
Everyone has a different fitness goal, but within this fitness goal is nutrients.

I find that to meet (or Atleast get near to) my calorie and nutrient goals, I usually eat my main meal for breakfast as I work evenings and find it very hard to fit in a proper meal during work.
I’m currently not meeting my nutrients goals but eating my main meal at breakfast gives me a better chance of reaching them throughout the day, for instance, I can have a protein shake before bed or after dinner if I’ve not met my targets.

If you worked early mornings, your main meal is likely to be lunch or dinner - you need to accommodate to YOUR personal needs.

Address

Sydney, NSW
2000

Website

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