5-Minute Finishers: How To Speed Up Progress

Fitness, Recovery, Training /

Repetition is key when it comes to improving any skill. You don’t get better by setting goals—you get better by doing. “The goal is just an event — something that you can’t totally control or predict. But reps are what make the event happen,” says James Clear, author of Transform Your Habits.

Changing your body requires the same mindset. No matter the skill—torching body fat, improving flexibility, or increasing muscle size— you’re going to have to put in the repetitions. Lucky for us, this process can be accomplished by adding 5-minute workout finishers—simple workout circuits—to the end of your program. These finishers will add crucial skill exposure to your routine during the week, and dramatically shorten the path to your goals.

Get Fit with a Gym Personal Trainer

Fitness, Motivation, Training /

Do you have specific fitness and body goals in mind, but aren’t quite getting the results you’d like? Have you ever stepped into your gym and felt overwhelmed by all of the equipment options? You’re not alone. It can be tough to create your own workout or learn what gym equipment is best for your body and fitness level. That’s why having a gym personal trainer is so important. With a trainer, you have someone there to not only motivate and push you but to educate you on how to reach your fitness goals

10 Best Thigh Exercises to Use During Leg Day for Women

Fitness, Home Workouts, Training /

When you are serious about getting fit and healthy, I always recommend that you never skip a leg day. To build a solid foundation to crush your daily life like a Queen, you need to train the large muscle groups in the lower body. You might think that its better to do butt and leg exercises to sculpt your booty, but you need stability and a solid and strong core as well.

nunawading gym

Running Low on Exercise Motivation? Here are 10 Ways to Fall in Love with Fitness Again

Fitness, Mindset, Motivation, Training /

Its not everyday that you have the motivation to get up and exercise, even the most avid ones have bad days. Start-of-the-year and New Year’s resolution spirit will only get you so far and as the months go by, your motivation will begin to wane.
But there is a good way to build a genuine connection to exercise and become a commitment that you want to keep. Here are 10 ways to keep you loving exercise in the long run

How quickly do we become unfit?

Fitness /

Getting in shape isn’t easy. But after all that hard work, how long do we actually maintain it? Turns out that even the great effort we put into training, taking a bit of time off can mean that we become “unfit” much faster than it took us to actually get in shape.

myofascial release

The benefits of Myofascial release

Fitness, Health, Recovery /

Foam rolling is a self-myofascial release (SMR) technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results.

Foam rollers have become easily accessible, either shared at the gym or found in almost any sporting goods aisle to bring home for a minimal investment. This makes it one of the “go-to” pieces of equipment for fitness professionals.

Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application!

6 Reasons Why You’ve Suddenly Gained Weight

Fat Loss, Fitness, Health /

When you have no idea why you are adding on kilos, here’s what might be going on. Sometimes you don’t have to wonder why you’ve picked up those extra kilos, like when you’ve just come from that Tuesday night out where they had wings and brownies.
Or when you had that busy week at work when you hardly had time to walk around due to the unusually heavy workload. These instances are very common and you actually don’t need to worry about small fluctuations in your weight.
However, there are some times that you just accumulate some extra weight and you have no clue why and you are even at a loss where those pounds came from. If you’ve added 2 kilos in just a matter of weeks, it’s time to take notice and see what’s going on.

Weight fluctuations of about 2 kilos or more is common among women, but not in men. If your weight has been stable for a number of months or years, what could be causing the sudden weight gain? Here are some things that could explain that.

Strong and lean is the NEW Skinny!

Fitness, Health, Training /

Historically speaking, men and women have idolized different body figures. As
much as the hourglass-figure of a woman is mouth-watering, some may argue that strong and lean is the best body type. By all accounts, a chiseled body is what women find attractive in men today.
Of course, everyone’s different. Each person has their own unique preferences. As they say, every man to his taste. Having said that, there is a huge shift in how both men and women perceive beauty and aesthetics. Most women would like to be skinny. Men do too!
But what about version 2.0?

When to change or stay with your program

Fitness, Training /

How do we know if what we are doing is the right training plan?
The important factor is what are we measuring against to determine if it is working or not? Is the plan not working if we don’t have defined abs after a week of training? If you judge a plan based on that then any type of training regime is going to fail

7 Ways to Get a Fantastic Workout Every Time

Fitness, Training /

Poor energy levels, incomplete sets, longer-than-desired workouts and
shoddy results can leave you feeling like your time in the gym is a waste of
time. But the good news is, there are lots of things you can do before and
after the gym to ensure a fantastic workout every time.

7 Practical fitness tips for the festive season

Fitness, Health /

The festive season isn’t called the Silly Season for nothing. All the good habits we try to maintain for the rest of the year go out the back door for two weeks of glorious overindulgence. Why? Who knows, it’s just always been like that.

6 Benefits of Group Fitness Classes

Fitness, Group Fitness, Training /

Whether you’re a beginner at the gym or you just don’t have much fitness knowledge, group fitness classes may be your solution. Joining a class can help build a foundation and structure that you can use to fuel your personal health journey for years to come.

The workout Michael Jordan used to WIN 6 NBA championships!

Fitness, Mindset /

Anyone who has watched the NETFLIX special on Michael Jordan called THE LAST DANCE will remembers Air Jordan because of his incredible ability to gain lightning fast position on his opponents, leap high and span seemingly inhuman amounts of air to the basket. However, what few people realise is that Michael spent five years as a pro basketball player before he and his team earned their first championship in 1991.

Improving back pain through exercise

Fitness, Health, Training /

Movement can help relieve back pain, but only the right kind; avoid workouts that put too much stress and strain on the back. So which exercises should you choose? That partly depends on how intense your pain is, and what causes it.

Are home workouts effective?

Fitness, Home Workouts /

If you’re going to be training at home, can you get the same level of quality in terms of equipment and benefits from your training as you get from a gym? The answer is yes, but with certain provisos. Home training can offer many advantages over gym training but equally, it can be attractive to visit a dedicated facility to train, rather than carry out exercises in front of the TV or in a spare room.

Try our new JLO ‘Hustlers’ body workout

Fitness, Training /

Sure, JLO is genetically blessed. But she’s also very disciplined. So where does channelling the key muscle groups; the abs, glutes and booty just like her body, become a part of your routine?

there’s a number of work-out moves she used for the ‘Hustlers’ movie that we would recommend. And here’s how-to perfect them

Losing the last few kilos

Fitness, Health, Training /

Working Smarter, Not Harder Is Often The Best Way To Break A Weight Loss Plateau. Combine These 13 Strategic Weight Loss Tips With Weekly Resistance Training And Watch How Your Progress Accelerates. Good Luck!

Cardio or strength – what should come first?

Fitness, Health /

This study is important because it is among the first to show that, irrespective of the exercise order, E+S and S+E showed similar improvements in physical fitness. This has implications for trainers wishing to mix up the training order increase variety in their exercise prescription.

7 Exercises to Tone Your Lower Abs

Fitness, Training /

Muffin top, gut, beer belly—call it whatever you like. Many are able to make the top row of the desirable 6-pack visible, but the dreaded lower abs can be challenging to develop.