12RND Fitness in Nambour, Queensland | Gym/Physical fitness centre

12RND Fitness

Locality: Nambour, Queensland

Phone: +61 447 377 611

Address: 15 Mitchell Street 4560 Nambour, QLD, Australia

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

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 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/

25.01.2022 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. 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 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. Check out our blog post on the benefits of strength training: https://12rnd.com.au/blog/the-benefits-of-strength-training/

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! 12RND Fitness

18.01.2022 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 will 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.

16.01.2022 "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?

16.01.2022 "12RND Nambour has changed my life. Karen and Cameron are always there for me and help to push me to achieve my goals and feel supported. Before coming to 12 Round Nambour I occasionally visited a 24hour gym and really wasn't getting anywhere. My self-esteem was low and I felt unhealthy and unhappy. I feel like a new person since joining and I look forward to coming in everyday. I've lost body fat and gained strength I never thought I would have and a new found confidence! I love the 6 week challenges they are tough but fun and keep me motivated! The boxing is loads of fun and everyday the workouts change so it never gets boring. Can't thank the team at 12 Round Nambour enough for their ongoing support. I would recommend them in a heart beat " Chloe - 12RND Fitness Nambour Member

15.01.2022 MEET KASH, our 08 // Training Camp VIC Winner! Our last Training Camp for 2020 started 1 week BEFORE our Victorian clubs were able to reopen after their prlonged lockdown, but that didn't stop KASH from absolutely smashing the 6 week challenge. We spoke to Kash last week about his Training Camp experience and he said as soon as his club, @12rndhopperscrossing reopened, he was first in line to get back into it!... In less than 6 weeks, Kash dropped over 5kg of Body Fat and gained almost 3kg of Muscle Mass, also beating every single one of his benchmark scores. We asked Kash, what his advice would be to our 09 // Training Camp participants and he said ""Back yourself. Be confident and tell yourself that you can do it."" ""I fight to prove to myself that if I put my mind to something, I can achieve it."" Get ready fighters, 09 // Training Camp starts on 01.02.21! If you want to start smashing your goals this year, get in touch with us and let's get you ready

15.01.2022 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.

14.01.2022 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 "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."

13.01.2022 Our biggest prize yet! The International Winners of our 09 // Training Camp will receive: A Flight Centre Voucher - valued at $1,500... A True Protein Prize Pack - valued at $355 A 2XU Voucher - valued at $150 $500 Cash Prize Each camp, we select a Male and Female winner based on their body composition changes, training benchmark improvements and overall transformation. Make sure you're IN it to WIN it! Will you be our next International Winner?

12.01.2022 The Training Camp is a 6 Week Challenge that mirrors the physical and mental preparation a boxer undergoes before a fight. Our program follows the athletic progression required to transform your body, and the nutritional and mindset guidance to help you perform at your PEAK. If you would like to know more about the Training Camp, we will be hosting an info night seminar in our club on Wednesday August 19. We highly encourage you to come along to make sure you have everything... you need for a successful 6 week challenge, and bring any friends or family along who may be interested in taking part in the camp as well! DM us if you'd like more information!

10.01.2022 Welcome to the second week of STRENGTH phase. Push yourself to pick up a heavier set of weights than usual this week. With only three weeks left of the challenge, lifting heavier will help you to avoid plateauing and ensure that you continue to see results.

08.01.2022 Announcement The Queensland Government has announced a three day lockdown, from 6pm tonight (8 January) until 6pm Monday (11th January) for the Greater Brisbane area- specifically, residents in the Brisbane, Ipswich, Moreton Bay, Logan and Redlands areas. Below are some additional measures we have put in place effective immediately in order to protect our valued members and staff: ... -The Health Minister has asked that that people who normally reside outside the lockdown area, but who have visited that lockdown area since 2 January, observe the 3 day lockdown in place from 6pm tonight. We agree with this precaution, so we are asking all members and visitors that have visited the Greater Brisbane Area (local government areas of Brisbane, Moreton Bay, Ipswich, Redlands and Logan) since 2 January 2021 to observe the conditions of the lockdown and refrain from coming to the gym from now until the end of the lockdown period, which currently is 6pm Monday 11 January. -we are also taking the additional measure of refraining from conducting pad work for the next three days to ensure we make every effort to uphold the social distancing and excellent hygiene everyone has worked so hard to maintain over the last several months. Trainers will still be providing you feedback on your boxing stations and giving you additional drills/exercises to practice whilst on these stations. -We ask that everyone remains especially vigilant with regard to their personal hygiene and observing all COVID-19 measures currently taken within the club. -Finally, if you are feeling unwell in any way or feel concerned you may have come into contact with anyone who may test positive for COVID-19, please get tested and self-isolate until you receive your negative result. Aside from this, we are OPEN AS USUAL and thank you for your understanding. We are all in this together!

08.01.2022 "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 tonight, Tuesday 15 September at 6pm AEST No equipment required, just you!"

06.01.2022 Time to celebrate 500 Workouts done by our AMAZING Belinda! Bel started in January 2018 and gives 100% every single time she is in the gym. So full of determination and dedication, absolutely amazing to see her push herself everyday. True Champion

06.01.2022 Join us as a new member in August and receive your first two weeks ABSOLUTELY FREE! With our 6 Week Challenge kicking off in just two weeks, there’s no better time to jump in! Padwork is one of our favourite things each and every workout. We get an opportunity to work one-on-one with our members and switch up their workout with some high intensity padwork, or sharpen their ability with skills and drills.... We love seeing our community of ‘fighters’ learning new things and continuing to smash through their workouts each and everytime!

05.01.2022 Are you ready to make 2021 your year? Follow the link below to book your FREE trial and take advantage of our limited 3 day trial offer! https://www.12round.com.au/club.html?club=Nambour... Or call us 0447377611 HIIT. BOXING. FUNCTIONAL FITNESS. *New members only *3 day pass must be used within 7 days of commencement

03.01.2022 "The holiday season is usually jam-packed. If you can't make it to your usual 12RND training, try one of our fast and effective workouts that you can do anytime, anywhere! Focus on compound movements that activate the entire body, and utilise full movements. To help you stay active, here's an equipment-free workout you can do anywhere, anytime. This weeks workout is here https://www.youtube.com/watch Are you giving these 12RND equipment free workouts a try over the Christm...as period? Don't forget to tag us in your workouts @12rndfitness See more

03.01.2022 Here we go!! Another amazing Centurion! A huge congratulations to Lindy.... 100 WORKOUTS done! What a transformation we've seen! ... Fantastic Effort! Keep it up! See more

01.01.2022 If you’re feeling a little burnt out from the holiday season, or after a big year (we’ve all had one!), remember to take some time out to recover and recharge. Why not try meditation? Meditating helps you slow down, reflect and improve your mental health. Read more about the benefits of Meditation on our blog post: https://12rnd.com.au/blog/meditation-for-focus/

01.01.2022 Congratulations to this legend Monica Sara! 300 WORKOUTS! Woot Woot! Monica is a true 12RNDer! ... A fighter to the core who always brings her A Game! We love sharing a laugh with you Mon See more

01.01.2022 JOIN US NOW WITH OUR FANTASTIC 28 DAY RESULTS PACK As a new member receive: Free 10oz Boxing Gloves... Nutrition guide and meal plan NEW workout everyday No Fixed Class Times Coach support in every session NO lock in contracts Message us now to get started! 0447 377 611 [email protected]

01.01.2022 We often get asked how fit/experienced you need to be to do 12RND, and the answer is: you can start no matter where you are in your journey. Our workouts change daily, but we incorporatte the same fundamental boxing + strength exercises into our programming regularly to condition your body to improve overtime and become more efficient at those movements. Push-ups are one exercise that are great for developing greater strength in your chest and it's normal for someone new to 1...2RND to start by doing them on their knees, and overtime as you strengthen those muscles you'll be amazing at what you can do. Check out Rick smashing out T-Press Push-ups! No matter where you are, our coaches are here to help you regress and progress each exercise to suit your fitness and experience level, and continue to push you further as you continue your journey.