12RND Fitness in Ravenhall | Sport & recreation

12RND Fitness

Locality: Ravenhall

Phone: +61 418 121 789

Address: 38 Panamax Road 3023 Ravenhall, VIC, Australia

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

Likes: 554

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 300 visits!! Congrats Dee, well deserved and worth the wait! Keep up the great work and effort you put in every workout

24.01.2022 FIGHT FOR IT - results don't happen overnight, but progress is as simple as one round at a time!

24.01.2022 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. Make sure that with every momevement you focus on control and tempo and over time you'll condition your body to smash through those exercises and go heavier again!

24.01.2022 This week's Training Camp nutrition phase is ENERGY REPLENISH. Your Meal Plan is designed to provide you with a balanced diet that fulfils all of your macro and micronutrient needs, to support your training and also support your goals. What's been your favourite recipe so far?... We love hearing how you love some of the dishes so much, they've become a household go-to!

24.01.2022 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!

23.01.2022 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 mucsle. 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.

22.01.2022 Start your 12RND journey with everything you need to start your journey! For $99 you’ll receive: - 28 days Unlimited Training... - Free Boxing Gloves - Nutrition Guide - Coach in every session - Goal-setting Hurry spots are limited! To secure your spot DM us or email [email protected]

21.01.2022 Are you feeling a bit sore nearing the end of WK02 of // 08 Training Camp? When increasing the intensity of your training, it’s important to keep your body mobile to reduce muscle soreness and the risk of injuries while increasing your progress and performance. Make sure you are incorporating some intentional stretching and mobility exercises into your fitness routine to help you recover like a fighter! Check out our blog post and video on Mobility where Coach Jonah runs you through exercises you can do from the comfort of your living room: https://12rnd.com.au/blog/increase-your-mobility/

21.01.2022 Get ready for another power-packed Live Boxing Masterclass with our co-founder and four time world champ boxer, Danny Green! If you haven't had the chance to catch our past Live Masterclasses with Danny, they're not to be missed. Learn how the pros do it as Danny takes you through a boxing workout you can do from home. How to watch:... LIKE our Australian Facebook Page - 12RND Fitness (facebook.com/12rndfitness) Tune in on tonight, Tuesday 15 September at 6pm AEST No equipment required, just you!

21.01.2022 It's WK02 of Base Week and we've been seeing a sea of Red and Yellow on the Myzone Screen! In Base Phase, challenge yourself to keep the intensity high from start to finish of your workout. Keep your hands up, move your feet and don't stop till you see that red light! When you stick to the formula, you're guaranteed to see results! @nish.rajan

20.01.2022 At 12RND, we have #NoFxedClassTimes // Our workout is designed to replicate the physical demands of a 12 round championship fight - there's 12 rounds, 3 minutes each, with 30 seconds rest in between. Each round is signalled by a Green light and buzzer. As soon as you arrive for your workout, get your gloves, pick a round and get started on the next Green light - it's that simple.... With our No Fixed Class Times, you can train on your own schedule, you'll never miss out on your workout by classes booking out, and you'll never be late. That means no more excuses for skipping training!

20.01.2022 JOIN THE FIGHT // Join the Fight as we support Fitness Australia in challenging comments made by the Victorian Chief Medical Officer, Professor Brett Sutton that gyms are "high risk" and cause outbreaks; and rally together to re-classify gyms, health clubs, fitness centres and studios as essential services.... <<< Swipe left If you would like to join the fight, sign the below petitions to allow health and fitness providers to become a part of the solution in prioritising the mental wellbeing of Victorians, and allowing our businesses to reopen as essential services. TO ACCESS LINKS: Check our FB post! COVID-SAFE Plan for Reopening Gyms Legislative Council E-Petition https://www.parliament.vic.gov.au//view-e-/details/12/217 Prioritise Victorian's Mental Wellbeing After Lockdown https://www.change.org/p/victorian-state-government-priorit For the complete statement released by 12RND Fitness CEO, Michael Jordan, please visit our website: http://blog.12rnd.com.au/blog/join-the-fight/

20.01.2022 #OneStepAtATime // Let's gear up for some outdoor fun and fitness, 12RND style with 2-on-1 Personal Training, due to kick off 28 September (fingers crossed). Grab a partner or we can pair you up with a fellow 12RND'er! Express your interest now to secure your spot as there will be strictly limited availability.... Expect a full body, high intensity boxing + strength workout guided by your 12RND coach. Each session will be 45 minutes including your workout, with a warm-up and cool down and plenty of opportunity to catch up! Above all, our coaches are fully prepared with our comprehensive Covid-safe plan in accordance with Government requirements and standards. We can't wait to see our 12RND'ers face-to-face! We'll continue to keep you informed as we approach the #SecondStep of the #VICRoadMap.

19.01.2022 Join us nex Tuesday, as our Co-Founder and Four Time World Champion Boxer, Danny Green takes us through a Live Boxing Masterclass. In this Live Masterclass, Danny will teach you how to Shadowbox and take you through a 45 minute boxing and strength workout you can follow from home. Expect to pick up some exciting world champ techniques and a deeper understanding of practical applications for combinations as used by Danny in the ring.... Set a reminder, you're not going to want to miss this! How to watch: LIKE our Facebook Page - 12RND Fitness (facebook.com/12rndfitness) Tune in on Tuesday 15 September at 6pm AEST No equipment required, just you!

18.01.2022 MINDSET // FOCUS In WK01 of 08 // Training Camp we place a high importance on Focus. Focus is a great practice to adjust your mindset and behaviours to help you stay focused on your goals. One of the best ways to improve your focus is to Meditate. By meditating for at least 10 minutes per day, it will help you slow down, be present and push past the barriers that are only set in your mind. ... Next time you visit 12RND make sure to have a chat with one of our trainers about your mental and physical goals! For more meditation and mindset tips, check out our blog:https://12rnd.com.au/blog/meditation-for-focus/

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"

14.01.2022 Welcome to the second week of Strength Phase - Aim to push yourself and pick up a heavier set of weights than usual. It's important that you constantly challenge your body to push further, in order to avoid plateauing and continue seeing results. However, make sure you utilise the correct form and technique to to optimise the functionality of the movement and minimise the risk of injury. Unsure about the correct movement for an exercise? Want some guidance on going higher i...n weights? Have an injury you need to adapt for? Your coaches are here to help! Check out our blog post on the benefits of strength training: https://12rnd.com.au/blog/the-benefits-of-strength-training/

12.01.2022 Have you drunk enough water today? 12RND’ers, be mindful that when you train your body sweats out important body fluids. Your expert Nutritionist Miranda recommends men to drink at least 3.4 litres and for females to drink 2.8 litres of water per day. Staying hydrated will not only improve your performance in the club, but will allow for greater concentration, short term memory and will aid with greater body functionality and recovery. ... Check out our blog post on the importance of staying hydrated: https://12rnd.com.au/blog/is-water-really-that-important/

09.01.2022 QUOTE OF THE DAY

08.01.2022 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.

08.01.2022 Our members come in with the best possible attitude every time - they are here to WORK and SMASH goals! Check out our 12RNDer Dan smashing out Push Up on Parallettes on Round 5 today.

07.01.2022 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.

06.01.2022 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.

06.01.2022 #WhatAreYouFightingFor? There's a reason we call our members "fighters". Training isn't just about how you look, it's also about how you feel and even how you can inspire others to feel. Ask a 12RND'er why they train and they'll tell you, it's for their family, or it's for their future, or it's for their mental health. Everyone's fighting for... something, what are you fighting for? #12RNDFitness #12RND #12RNDer #OurMembers #OurCommunity #WorkHard #GetResults #FightForIt

04.01.2022 This week's Training Camp nutrition phase is STRONG + LEAN. Your Meal Plan is designed to provide you with a balanced diet that fulfils all of your macro and micronutrient needs, to support your training and also support your goals. Your expert Nutritionist, Miranda, recommends you to focus on protein intake this week, to support the high-energy demands of the STRENGTH phase. After your workout, it is important to eat an adequate meal consisting of protein and carbohydrates t...o help repair damaged muscle tissues, ready for your next session. To discover more of Miranda’s nutrition tips, check out our blog post: https://12rnd.com.au/blog/what-do-i-eat-after-my-workout/

04.01.2022 Did you know our training is designed to replicate the same progression an elite athlete undergoes in preparation for competition? Our Training Cycle includes Base, Strength, Power and Peak, to condition your body as you progress and ensure that you don't plateau, and continually see results over time. Check out our 12RND Head Coach, Jonah explain the Training Cycle and Phases that dictate our workouts week-to-week.

02.01.2022 12RND'ers, welcome to Strength Phase! In Strength Phase, the reps drop and the weight increases. Load and speed are now the focus. This increase in stimulus leads to targeted muscular development and dramatic improvements in muscle fibre recruitment. Strength Phase is the second phase in our Training Cycle: 1) Base, 2) STRENGTH, 3) Power and 4) Peak.

01.01.2022 We're nearing to a close on WK01 - Base + Benchmark week! Check out one of our coaches, Devin, demonstrating the Power Benchmark on the Ski Erg. Have you completed your Benchmarks yet? Share your results in the captions!

01.01.2022 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.... Although travel restrictions are currently in place, the $100 discount code has no expiry, so it will allow you guys to use the discount for future escapes. 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.