A huge shout out to our 8-Week Challengers who finished up today. Everyone who has come into our studio ready to change, has gotten a result. Most have done even better than they ever thought possible. When you're ready to be different, the only one who can get up and make a change is you. Are you ready to change? Because we're here to help you when you are.
• Self Care Sunday • Sweat Sea Soul •
I am so grateful to have held space for a bunch of beautiful ladies today, celebrating movement in our body, quietening our minds and refuelling with nutritious goodies from @kisstheberry 🍃
Learning to honour our body, slow down and flow through movement that feels good is a powerful practise... and that's exactly what we did. Moving through a sweaty Functional Flow followed by Yin with @loveindigocreative finishing up with an incredible breakfast spread from @gosiastalinska @kisstheberry 🌻
But.... before any of this took place we entered this new day with Sweat Sea and Soul ✨ A free community event on Burleigh Beach every Sunday 🙌🏻
Just one of the many photos to come!! Great day out crew! The challenge certainly was in just getting to the hike - but heck we made it - we conquered it and we had a damn good laugh!! What an amazing day 🌱👟👞 #ri42days
Working on front squats again, working on strength, mobility and flexibility today.
100kgs is actually the most I have ever front squated (which is odd considering I haven't done these for years). Usually my limitation is my shoulders and wrists. I had to rerack the bar because it felt like my fingers were going to snap off! Still progressing, current goal is 120kg x 3.
Incorporating some powerlifting techniques to get stronger and working on my week points.
Heavy Front Squats: Worked up to 3 x 70, 80, 80, 90kgs. 1 rep @100kgs.
3s Paused Front Squats: 4 sets x 3 x 70kgs
Great for working on the bottom of the squat, "getting out of the hole". Box Jumps @75cm: Great for building explosive power!
Then other random stuff,
3 sets x 15 x 12kg Flys
4 sets x 8 x 24, 30, 30, 30 Dumbbell Flat Press
Superset Dumbbell pullovers @18kgs and 8 pushups (4 rounds)
... prontos? Não se esqueçam: 8h30, no @windsurfcafe 💪😎⛱ vai ser um graaaaaande treino! Até já!
... ready? Don't forget: 8h30, in Windsurf Café 💪😎⛱ it's going to be a greaaaaat workout! See you there!
70% of people that start a fitness plan quit. At F45 quitting isn’t an option, the team training environment fuels motivation and encouragement creating a pulsing, upbeat environment where goals are met and exceeded.
Sunday session Miami Nights with our #F45WestLeedy crew.
Sunday is traditionally a day of rest & if you have already trained 4-5 times during the week it still ideally can be a rest / recovery day.
However if you have had a busy week & haven't ticketed off your goal number of sessions, then it's great to have the opportunity to train 7 days a week.
It's all part of the boutique training service at the original WA F45 Studio.
Have a great end to your weekend everyone.
This evenings workout session. I don't really go into my workouts thinking I need to do this or I need to do that. I go in with a clear mind and feel out my body to see what I can do. For me, if I keep it too structured I end up getting bored easily. Some days it's good to do that, but it definitely doesn't hurt to do some freestylin. Happy Saturday everyone 😀✌️
Correcting pelvic obliquity from the ground up.
To appreciate joint position, we need to introduce the nervous system to increased proprioception. What better way to do this then stimulating our somatosensory cortex.
Relative joint position is very important when considering spatial arrangement of a joint or region in the body. We are not only dealing with a stiff hip capsule in the left hip but we are also dealing with limited hip extension on the right side. This can be as a result of a decreased cost activation of opposing abdominal obliques. Highlight this to the brain, create proper cues for the client to relate with when introducing this spatial arrangement to their body and last but not least to properly activate, simply breathe and feel, don't scatter your brain with too much. The floor is your best friend when talking to your spindle cells and GTOs.
Der beste Trainingsplan ist der, der dich motiviert. Man kann einen noch so guten und wissenschaftlich geprüften Plan haben - aber wenn er keinen Spaß macht und dich langweilt, dann ist der Plan nicht optimal für dich.
Ich habe gemerkt, dass man sich nicht auf einen Ansatz versteifen sollte: Lange Zeit habe ich nach einem festen Schema trainiert und mir keine Flexibilität im Training erlaubt.
Mittlerweile ist das etwas anders und ich merke wie viel Spaß das Training wieder macht.
Ziele zu haben ist wichtig, aber was hat man davon, wenn man den Weg dahin nicht auch mal genießen kann? "Das beste Training ist das, welches deinen Hintern von der Couch hoch bekommt." #training#coaching#fitness#gym#squats#kniebeugen#functionaltraining#backsquat#movement#bewegung
I gave front levers a crack today and can confidently confirm they are still hard and I still suck at them. The last time I did these was about two years ago....
The following quote comes to mind... "Don't be upset by the results you didn't get with the work you didn't do." Something to work on😊