12RND Fitness in Birkdale, Queensland | Sports & fitness instruction

12RND Fitness

Locality: Birkdale, Queensland

Phone: +61 405 941 638

Address: Shop 3, 190 Birkdale Road 4159 Birkdale, QLD, Australia

Website: 12rnd.com.au/club.html?club=Birkdale

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• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

25.01.2022 Join us on Saturday, 26th Sept for a stretchy morning with Kymmie from Bodyfit and Flex Pilates Studio WORKOUT W/ COACH JESSY & JAMES 6:30AM - 9:15AM... FLEX & FLOW W/ KYMMIE 9:30AM - 10:30AM Kymmie from Bodyfit and Flex Pilates Studio is back with a 60 minute class that will increase your range of flexibility whilst loosening any tightness that your body may be holding This class is designed for all fitness and flexibility levels. Guys this is for you too! YOU'LL NEED: Yoga Mat/ Towel and if possible wear long pants and layer your clothing. The warmer you are the more range you'll get. SECURE YOUR SPOT via your 12RND members app! FREE for 12RND members

24.01.2022 Boxing workshop Professional Boxer Taylah Robertson will be attending our club next Sat 12th Sep to run a boxing fundamentals workshop for our 12RND Birkdale members from 9:30am-10:30am. This is a great opportunity to learn new skills or refine your understanding of the principles of boxing so that you can get the most out of your workouts. ... Taylah is a former Commonwealth Games bronze medallist and many-time Australian national champion, Robertson began her professional career in February, doing so in fantastic style when she needed just 56 seconds to stop Ranee Klinratree in front of an adoring Brisbane crowd. Taylah has set her sights on becoming the face of female boxing in Australia! BOOK YOUR SPOT NOW via your 12RND members app Limited spots available

23.01.2022 "WK05 // TRAINING CAMP Welcome to Power Phase - your final trtaining phase TRAINING // Power... It's time to combine strength and speed to create higher outtputs.Aim to move continuously tthroughout each round to maximise your sets. NUTRITION // Peak Nutrition Become intentional with portion control and energy intake by following your meal plan as closely as possible. MINDSET // Reflection Celebrate your progress by looking back at everything you've achieved so far and acknowledge the efforts and what you've gained through focus and determination."

23.01.2022 TRIPLE CENTURION ALERT Meet Nicolette Nic just cracked 300 visits congratulations Nic what a killer effort!... So proud of this chick #WhoWillBeNext

23.01.2022 "We have partnered with @ActiveEscapes to offer our 12RND'ers a $100 discount on their next fitness retreat! Active Escapes was recently named in the Top 10% of holidays in the world by Trip Advisor for their destination experiences, offering a combination fitness, relaxation and fun, complete with food, social events and tailored workouts. 2020 has been a big year for many of us, in different ways, but one thing that has remained constant is our connection through community.... In celebration of proposed border reopenings, we invite you to experience an Active Escape and enjoy a well-deserved break with other likeminded individuals. Head to our exclusive Active Escapes sign up form to receive your discount code via email. Should you make a booking and not be able to attend due to restrictions, Active Escapes will also arrange for your ticket to be reallocated to a future escape."

23.01.2022 "Beneath the physical transformation is the shift in mindset. Boxing not only has the ability to condition your body, it can condition the mind, when you activate your brain to be ~ in the zone ~ during bagwork and padwork, it's like a form of meditation that can help to improve clarity and focus. What are you fighting for? #trainlikeafighter

23.01.2022 Congrats to this absolute beast completing 400 workouts with 12RND Birkdale Fantastic work Jonesy anyone that has witnessed his guy train agrees he gives a new meaning to working hard. Congrats @heyjonesy7 ... . . . . . . . . #12rnderforlife #12rndfitness #12rndsquad #centurion See more

23.01.2022 200 VISITS Im sure all our members have seen this friendly face around. Heres to another 200 Congratulations James!! Swipe right for arm goals ... Watch out @biancalatorre11, he is coming for you

22.01.2022 Centurion alert Bart just hit 200 x 12RND workouts with 12RND Birkdale! Great work Bart! #morningcrew ... #12rnderforlife See more

22.01.2022 "Who else loves a good Breakfast Smoothie? Share your favourite Training Camp meal so far in the comments!"

21.01.2022 TRAINING CAMP BENCHMARKS// 12RNDers don't forget to complete your 3 fitness WK01 benchmarking tests on our special catch up round this week in club. This is a great opportunity to test your athletic capacity and see your athletic improvement over the 6 week training camp period

21.01.2022 Emphasise speed and power in your combos this week with explosiveness in your punches, quick snapbacks and fast footwork.Your coaches will be getting your heart rate UP in padwork, get ready!

20.01.2022 Meet Trainee Coach James James has been a member of 12RND for 2 years now and is in the process of becoming a 12RND coach. He has always been interested in fitness and his hobby of choice would be running. Normally James is flying around the country as cabin crew but has taken the extra time available currently to pursue a new challenge here at 12RND. He is passionate about mental health and the positive effects that regular exercise can have.... Make sure you say hi to James when you see him around the club over the next few weeks

20.01.2022 "Join our Hall of Fame as our next #Centurion We celebrate our member journey at each Centurion Milestone, each with it's own reward. Reach 500 visits and get your pair of Gold Centurion gloves

20.01.2022 At each 100 milestone, we celebrate our Centurions for the hard work, perseverance and commitment that has led them to where they are. Every workout counts, every single time you make an effort to walk through our doors and get your 12 rounds done, that's a big deal. Edina welcome to the Hall of Fame. You've been crushing your 12RND workouts keep up the great work #12rnderforlife

20.01.2022 As we near the end of WK03, it's important to slow down and reflect on how far you’ve come. Regardless of what you did this week, don’t be hard on yourself and keep moving forward. Remember, it’s a 6 week challenge, not a sprint, focused on long-term change and maintenance. Commit to you and your better self, and we will be there in your corner to support you every step. That’s what it means to be a 12RND’er.

20.01.2022 "This week we enter our STRENGTH Phase - where the reps drop and the weight increases. Throughout your workout, challenge yourself to lift heavier than usual, your coaches will be by your side to help you make sure you that you utilise the correct form and technique to avoid injury and enhance your progress."

19.01.2022 Pumpkin And Feta Protein Mini Quiches Mini quiches make the perfect protein snacks to have on the go. Just add these to your lunchbox for a quick and easy bite that will keep you full between meals. Makes 12... Ingredients 6 eggs 3/4 cup milk of choice 1 scoop True WPC80 Natural 1 cup diced pumpkin (cooked) 1/2 cup diced feta 1 small onion diced finely 1 cup finely sliced spinach Salt & pepper to taste Garnish - Pumpkin Seeds (optional - cheddar cheese to go on top) Method 1. Preheat oven to 180 degrees Celsius 2. Crack eggs into a bowl. Add the milk and protein and whisk for about 3 minutes until light and fluffy. Add the remaining ingredients up until salt and pepper and mix gently until evenly combined. 3. Line a muffin tin with cupcake patties or grease with oil and place the mixture in each one up to 3/4 full. Sprinkle with pumpkin seeds and cheese if using and bake in the oven for 30 minutes 4. When cooked, allow to sit for 10 minutes and then gently remove from the tray and place on a cooling rack. Allow to cool before placing in a container for the fridge.

17.01.2022 "Join us for a LIVE Boxing Masterclass, with our co-founder + 4 time world champion boxer, Danny Green via the 12RND Fitness Facebook Page next Tuesday at 6pm AEST. Danny will take us through a 45 minute boxing + strength no equipment workout, providing us with tips and tricks throughout, giving us that extra boost throughout our Training Camp to smash our goals! Mark your calendars, and make sure you Like + Follow the 12RND Fitness Facebook Page!"

16.01.2022 When you walk into a 12RND club, you've already won. You have stepped into a place where you'll be surrounded by like-minded people, who share your passion, and commitment to fitness. You will experience a diverse range of workouts, in a social and fun environment. Become a 12RND'er today:... https://12rnd.com.au/club.html?club=Birkdale See more

16.01.2022 "Want to get those extra MEPS in? Workout anytime, anywhere with our Train:At Home App. Get a new exercise daily that follows our same boxing + strength programming, offering workouts with minimal equipment so you can train at home, outdoors or while you're travelling and away from the gym. Available for FREE on the App Store and Google Play Store - just search ""Train:At Home"""

16.01.2022 When you walk into the club and your jam is playing #whosgotbettermoves

16.01.2022 "The floor-to-ceiling can be a tricky skill to master, but over time this round will help you improve your punching speed, defensive reflexes and overall agility. Focus on: rhythm, stance, positioning from the ball, and maintaining your guard (keeping your hands up). When you're starting out, don't worry about force and impact as much as your accuracy and tempo. Who else loves this round?"

15.01.2022 "WK04 // TRAINING CAMP Your Strength Phase continues TRAINING // Strength... Challenge yourself to lift heavier when selecting your weights at each round, whilst emphasising control in tempo, form and technique NUTRITION // Energy Replenish Learn how to implement a post-workout plan with recovery nutrition, using complex carbohydrates to replenish energy stores, and protein to assist muscle recovery. MINDSET // Recharge Aim to get at least 7 hours sleep every night to give your body the opportunity to work on it's composition and repair your muscles overnight. "

13.01.2022 Kick ass boxing workshop with pro boxer @taylahrobertson This girl is full of skills #ninjaskills

13.01.2022 Announcing our Head Coach Jessy We are extremely stoked to reintroduce Jessy as our Head Coach here at 12RND Birkdale. I know we are all looking forward to Jessy permanently killing us on the mitts #youarewelcome Jessy's life has always been based around Fitness and Healthy living. She has a strong belief that keeping active can change someones life for the better from a physical and especially a mental sense. Jessy loves being a 12RND coach as it gives her the opportun...ity to have direct involvement in that part of someones life. Jessy has been involved with 12RND as a coach for 3.5 years and we are very excited to welcome back this 12RND Elite Athlete to our 12RND Birkdale club #dreamteam

13.01.2022 "NEW UPDATE AVAILABLE! If you haven't yet, download the Training Camp app from the App Store and Google Play Store to create your account! Access our 6 week meal plan with recipes and shopping lists, track your progress and review your weekly focuses to make the most out of your Training Camp experience."

12.01.2022 Feeling fatigue? Need to turbocharge your workout? Ensuring your body has enough fuel to train is integral to receiving the best results. True Pre is a convenient way to provide your muscles with the fuel they need to perform at their best. As a product often prescribed by sports dietitians, pre-workout supplementation is a proven way improve performance.... What is Pre Workout? True Pre is an innovative blend of eleven functional ingredients including BCAAs (Leucine, Isoleucine and Valine), Creatine Monohydrate, and Citrulline Malate. True Pre is a pre-workout supplement designed to help the body switch on and prepare for the workout ahead. Designed to optimise performance, True Pre is known to increase energy levels, enhance endurance, and improve strength. True Pre is suitable for Vegans. Set yourself up with some PRE on your next visit in club!

12.01.2022 "Looking for a convenient, fuss-free solution for your Training Camp Meal Plan? We've teamed up with My Muscle Chef to offer members 10% Off their 6 week challenge meals. Don't forget to place your orders today to get them in time for WK03! Simply download your My Muscle Chef Meal Plan from our Training Camp App. Want the discount code? Send us a DM!"

11.01.2022 In Strength Phase, your aim is to pick up a heavier set of weights than usual. It's important to avoid plateuing and to continue seeing results that you constantly challenge your body to push further, however make sure you utilise the correct form and technique to avoid risk of injury. Remember, we're here to help! Need a different set of weights than what's on your round, let us know! Or if you need help ensuring your form and technique are correct, we'll come over. Make sure that with every movement you focus on control and tempo and over time you'll condition your body to smash through those exercises and go heavier again!

11.01.2022 "Burpee-ing our way to the finish line! This week is the 1st week of Power Phase, so expect quick, explosive movements and fast transitions throughout your training. Who else is excited about Burpees making a comeback?

10.01.2022 "WK02 // TRAINING CAMP We are now in WK02 of Training Camp! TRAINING // Base... We continue Base Phase with full body movements, dramatic tempo changes, high reps, longer durations and limited recovery NUTRITION // Fuel for Results In addition to your Meal Plan, place an emphasis on drinking plenty of water to maintain hydration and enhance your results MINDSET // Mobilise Incorporate Active Recovery, Warm Ups and Cool Downs / Stretching to maintain balance in your progress "

10.01.2022 The Purpose of Hand Wrapping The purpose of hand wrapping has a few objectives. One is to provide a protective barrier for the fighters’ hands. The hand structure consists of small joints and small bones that are fragile and subject to fracture from the impact of repetitive punches. Hand wrapping also protects the tendons, muscles and cushions the impact of the wrist. The second purpose of the hand wrap is to keep the loose or moving joints in place. It provides restriction f...or these joints, so the shock is absorbed and redistributed across the entire hand. If your joints are moving around when the fist makes contact with an object, a fracture could occur. Additionally, there could also be other injuries to the tendons and muscles. These injuries could interfere with your everyday activities. WRAPS ARE A MUST Grab a set in club from as little as $12 today

10.01.2022 Classic Afghan Biscuits A classic staple made healthy - packed with 5g of protein per cookie, these are sure to hit the spot in every sense of the word Makes 10... 158 calories 5.7g protein 10.7g fat 11.5g carbs Ingredients cup almond meal 1 scoop True WPI90 Rich Chocolate 2 Tbsp cacao powder tsp baking powder 2 Tbsp melted butter 3 Tbsp pure maple syrup 1 cup cornflakes 50g dark chocolate Handful of pecans or walnuts for topping Method Preheat oven to 180 degrees Celsius and prepare a tray with baking paper In a large bowl combine all of the dry ingredients excluding cornflakes and chocolate and mix until combined Once mixed, fold through butter, maple syrup and cornflakes and gently mix together until combined Roll small spoonfuls of mixture in your hands and roll into small balls, placing on the tray and pressing lightly to flatten. Repeat until all mixture is used up Bake in the oven for 15 minutes Remove from the oven and leave to cool completely Melt chocolate in a small dish and pour over roughly one teaspoon onto each biscuit. While chocolate is still wet, place a walnut or peanut on top to decorate Leave to set and enjoy!

10.01.2022 THIS SATURDAY 26 SEPT WORKOUT W/ COACH JESSY & JAMES 6:30AM - 9:15AM Workout will be stopped at 9:15am sharp... FLEX & FLOW W/ KYMMIE 9:30AM - 10:30AM We are super excited to welcome Kymmie back to our club from Bodyfit and Flex Pilates Studio for a 60 minute Flex & Flow class in club!! This class will assist in increasing your range of flexibility whilst loosening any tightness that your body may be holding. This slower paced class is designed to balance the body through stretch and flow movements. You will burn over 400 calories during this class and continue to burn calories for a few hours afterwards and will walk away feeling amazing This class is designed for all fitness and flexibility levels. Guys this is for you too BOOK NOW VIA 12RND MEMBERS APP! Don't miss out!

07.01.2022 What's holding you back from achieving your goals? Chat to one of our 12RND coaches and we'll show you why our workout is everything you need to start seeing results. No Fixed Class Times - no class timetable, no need to book, never be late... Boxing + strength - learn a new skill and condition your body in a high intensity full body workout Coach support in every session - to help you with your form and technique, and keep you accountable A new workout everyday - get started as soon as you arrive with a workout waiting for you each day Suitable for all skill, fitness and experience levels - whether you've boxed before or never been to a gym before, we can adapt our workout to suit you Have the flexibility to suit your lifestyle and needs, and make time for your training - all you have to do is turn up CLAIM YOUR FREE TRIAL TODAY https://12rnd.com.au/free-trial.html?club=Birkdale

05.01.2022 "In Base Phase, you'll be working your entire body and targeting multiple muscle groups with high reps and longer durations to build your base fitness as we progress through our 6 week Training Camp. Keep the intensity up and aim for that red zone in your Boxing rounds. Keep your hands up, move your feet and don't stop till you see that red light!"

04.01.2022 "The International Winners of our 07 // Training Camp will receive: A True Protein Prize Pack - valued at $355 A Flight Centre Voucher - valued at $1,500... Each camp, we select a Male and Female winner based on their body composition changes, training benchmark improvements and overall transformation. Will you be our next International Winner?"

04.01.2022 Every day, without a doubt, we look forward to coming into the club to see our smiling 12RND’ers fighting through their workout. Thank you for always making what we do so special.

03.01.2022 Join now and receive a FREE STARTER PACK! (valued over $200) Time for something new? Our Boxing + Strength workout offers 12 rounds of high intensity, full body movements that will have your burning up to 750 calories in under 45 minutes. Kickstart your training with our STARTER PACK, includes:... Free 10oz Boxing Gloves Free Boxing Hand Wraps Free Myzone MZ-1 Heart Rate Belt Over $200 value for FREE! Plus, youll receive: Unlimited training with one-on-one boxing padwork Coach support in every workout Training integration with your Myzone Belt Flexibility to train anytime with No Fixed Class Times Access to elite programming designed by our sports-scientists Goal sheet and nutrition guide for your first 28 days as a 12RNDer Well get you started with your first workout Free to try us out and see why you should become a 12RNDer. Get in touch today to book it in!

03.01.2022 Boxing workshop Professional Boxer Taylah Robertson will be attending our club this Sat 12th Sep to run a boxing fundamentals workshop for our 12RND Birkdale members from 9:30am-10:30am. This is a great opportunity to learn new skills or refine your understanding of the principles of boxing so that you can get the most out of your workouts. ... Taylah is a former Commonwealth Games bronze medallist and many-time Australian national champion, Robertson began her professional career in February, doing so in fantastic style when she needed just 56 seconds to stop Ranee Klinratree in front of an adoring Brisbane crowd. Taylah has set her sights on becoming the face of female boxing in Australia! BOOK YOUR SPOT NOW via your 12RND members app Limited spots available See more

02.01.2022 "WK03 // TRAINING CAMP This week we begin STRENGTH Phase TRAINING // Strength... As we transition into the next phase of our training, your focus will be to increase the weights used throughout your workout, in order to build lean muscle. Your reps with drop to allow you to focus on form and technique for optimal movement, and enhance your output. NUTRITION // Strong + Lean To promote your development of lean muscle mass and fat loss, ensure you consume sufficient protein each day. This will also provide you with the energy you need to continue training at a higher intensity. MINDSET // Recharge The end of this week marks our halfway point. Take this time to find something that you enjoy and allows you to relax in order to avoid burnout and maintain motivation until the end "