Amy Mullen Fitness | Businesses

Amy Mullen Fitness

Phone: +61 457 590 474

Address: 102 Wises Road 4558 Maroochydore, QLD, Australia

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25.01.2022 2 mins of positivity - give it a watch In times like these mindset is everything, there is no greater asset than your own mind. >> Fuel your body with good food... >> Get your 20+ mins of exercise in daily And check in on your friends with a quick message or FaceTime to see how they’re going WE’RE ALL IN THIS TOGETHER LIVE workouts kicking off end of this week !

25.01.2022 HAPPY FRIDAY TEAM !! Little bit of fun with FIT College... think I’m going to stick with the day job #workingfromhome

24.01.2022 Erica Marr requested ‘a bit of core’ this morning... 1000 reps of core it is happy Friday team!

22.01.2022 6 WEEK SUMMER SHAPE UP IS BACK Kickstart the summer months with 6 weeks of fun and fitness focused on instilling heathy habits into your routine for long term results. WHATS INCLUDED ?? ... - 2 x Body composition scans - Goal setting and nutritional guidance - Exlusive access time Facebook support forum - Weekly group/ PT sessions - 24/7 access to your trainer Drop me a message for more details !

22.01.2022 WORKOUT OF THE WEEK = 1000 REP CHALLENGE (LOWER BODY EDITION) Sunshine or raining still we’re training - this weeks workout of the week is all about the legumes ! 10 EXERCISES. ... 20 REPS OF EACH EXERCISE. 5 ROUNDS. HOW FAST CAN YOU COMPLETE IT ?! 1km run 20x squat pulse 20x curtesy lunge 20x squat jump 20x air squats 20x glute bridge 20x pop squat 20x bounds 20x high knees (each side) 20x burpee 20x lunge jumps (each side) 1km run FINISHER >> 2 x 90s Wall sits As always - feel free to skip the awkward video if you already know the exercises ! Good luck give it a try! Let’s us know how you went !

21.01.2022 How to Cut carbs #dietmemes #meme #funny #carbs #nygagcg #nowyougotaguycreativegroup

20.01.2022 We are your Best Friend goals Graeme Doberer

19.01.2022 Erica Marr requested ‘a bit of core’ this morning... 1000 reps of core it is happy Friday team!

19.01.2022 >> WORKOUT OF THE WEEK ! It’s back from the dead like Chris Brown and flare jeans and what better way to celebrate being back in the gym than with a cheeky quad burner. 3 EXERCISES. 2 - 4 ROUNDS.... 10/15/20 reps - front squat - box jump - leg extension *FINISHER = 2 min WALL SIT (advanced option - add extra 2 min wall sit after round 2) Load up heavy and focus on control or dial down the weight and go for speed rounds. The choice is yours shoutout to T for being an amazing demo and always showing up ready to kill it every session ! Try it out and let us know how you go !

17.01.2022 - FRIDAY FEELING Surround yourself with people who lift you up and push you to be better. Today’s workout: 4.5 min stations ... 1. 10 slams - 1 run 2. 20 marching push ups - 20 lateral raise 3. 30 DB rows - 30 sumo squats 4. 40 DB thrusters - 40 s/l bridges 5. 50 clams - 50 banded squat jumps 6. 60 mountain climbers - 60 high knees 7. 1 lap walking lunges - (+1) burpee each lap >> SMALL GROUP SESSIONS mon/ wed/ fri

16.01.2022 SMALL GROUP SESSIONS ARE BACK FROM THE DEAD LIKE CHRIS BROWN AND FLARE JEANS And kicking off next Monday 18/05 ! Shoot me a message to secure your spot ! (Ps. 10 person max refers to me and 9 others) ... Health and safety is still number 1 priority so BOOKING IS ESSENTIAL and please don’t forget to bring a towel! LOOKING FORWARD TO SEEING YOUR BEAUTIFUL FACES!!

16.01.2022 ITS FRIDAY THENNNNN ITS SATURDAY, SUNDAY Looking for a sweaty session to kickstart your weekend?? Core and cardio? ASSAULT BIKE SPRINTS... - 60/ 60 x 2 - 45/45 x 4 - 30/30 x 6 2 min rest between sets CORE SET x 3 - 10 hanging tucks - 15 bosu crunches - 25 seated crunch machine (don’t have one at your gym?? Switch out for weighted cable crunch) GUARANTEED SWEAT FEST ! Give it a try and let us know how you go

15.01.2022 WORKOUT OF THE WEEK IS BACK ! >> Pyramid Style workout this week designed time drive the heart rate up 10 > 50 then 50 > 10 (50 skips OR 100 high knees on the spot between each set) ... HOW FAST CAN YOU DO IT?! Pyramid Workout for time: 10 x grunts // 10 x lateral hops (each side) 50 x SKIPS 20 x tuck jumps // 20 x lateral push ups (each side) 50 x SKIPS 30 x plank jacks // 30 x V snaps 50 x SKIPS 40 x lunge arcs // 40 x commando (each side) 50 x SKIPS 50 x prisoner squats // 50 x shoulder taps (each side) 50 x SKIPS **Repeat 50 x prisoner squats // 50 x shoulder taps (each side) and work your way back down 40/30/20/10 with 50 skips between each** GIVE IT A CRACK - LET US KNOW YOUR TIME ! The race is on !

15.01.2022 Another BURPEE FREE WORKOUT This weeks WORKOUT OF THE WEEK - 20 min AMRAP (as many reps/rounds as possible) - S/A renegade row x 10 (each side)... - Bulgarian split squat x 10 (each side) - Front raise x 10 - O/H step ups x 10 (each side) - Push up jacks x 10 - Dips x 20 20 mins on the clock to get as many rounds as possible of the above circuit ^^ *note there are no sit ups or crunches as I’m still recovering from last weeks core challenge You will need a secure raised surface of some kind - eg. chair, bench, step, couch? a weight - DB, KB, plate, bottle of washing liquid, backpack full of things, small child or household pet ect (get creative) but all can be done body weight too **ADVANCED OPTION - 2 ROUNDS - try match or beat your first round after a 2-4 min recovery** Give it a go and keep us updated with a sweaty snap or a comment below

15.01.2022 6 WEEK SUMMER SHAPE UP IS BACK Kickstart the summer months with 6 weeks of fun and fitness focused on instilling heathy habits into your routine for long term results. WHATS INCLUDED ?? ... - 2 x Body composition scans - Goal setting and nutritional guidance - Exlusive access time Facebook support forum - Weekly group/ PT sessions - 24/7 access to your trainer Drop me a message for more details !

14.01.2022 We love fitness

14.01.2022 TOP 3 TIPS TO GETTING BACK INTO YOUR HEALTH AND FITNESS set yourself a goal hold yourself accountable - whether that means scheduling it into your calendar/diary, convincing a friend to meet you there or booking into a class or PT session, make it happen START TODAY ... Results are not achieved through one extravagant action, just as progress is not ruined by one bad day or missed workout, it’s the consistency of many small choices and changes that lead to long lasting change! Long way to go on my own fitness goals after taking a break and shifting focus during covid but embracing the journey and happy to be back training out of my favourite place

13.01.2022 How to Cut carbs #dietmemes #meme #funny #carbs #nygagcg #nowyougotaguycreativegroup

12.01.2022 LETS TALK ROUTINE If you’ve had a bit of time off or you’re struggling to get back into routine (YOU ARE NOT ALONE) the thought of getting back into things can become a bit of a lingering cloud of doom. In the same way if you’ve been awesome at sticking to your workouts and nutrition but are struggling to see results you may find it’s time to reevaluate your programming. Compound movements are a great place to start ! WHY ?? Burn more calories ... Improves movement efficiency and inter-muscular coordination (teaches multiple muscle groups to coordinate contractions and work together) Elevate heart rate which provides cardio benefit Form of dynamic flexibility Increase muscle mass (no you not gonna get instant swollsy like Nollsy - real talk - that’s gonna take a lot more than your 3 sets of 15 reps boo!) You don’t have to have heavy weights to start strength training - building a strong foundation through body weight exercises is key ! >> Start with the basics and earn the right to progress Bodyweight PUSH UPS/ ROWS/ SQUATS/ LUNGES/ DEADLIFT/ PLANK VARIATIONS/ RUSSIAN TWIST or WOODCHOP DO NOT burn yourself out doing copious amounts of cardio to try ‘undo’ the iso snackcident that is emptying the entire fridge overnight (guilty) BE SMART with your training (quality over quantity) BE KIND to yourself - it’s okay to have a break from training and prioritise other things (sleep/ stretching/ walks on the beach in the fresh air) Paired with the right accessory exercises compound movements are key to building any successful workout plan.

12.01.2022 WORKOUT OF THE WEEK = 1000 REP CORE CHALLENGE Alright team ask and you shall receive, this weeks workout of the week is 100% burpee free (Elie Mcmenamin ) 10 EXERCISES. 5 ROUNDS. HOW FAST CAN YOU DO IT??! ... 20 x mountain climbers (each side) 20 x Russian twist (each side) 20 x plank jacks 20 x ab bike (each side) 20 x shoulder taps (each side) 20 x butterfly sit ups 20 x plank dips (each side) 20 x v ups 20 x reverse crunch 20 x high knees (each side) **no equipment needed** However you may want to grab a mat/ towel and some sort of timer device and there are a lot of exercises so I would suggest writing them on a piece of paper / whiteboard / ect to have as a reminder. Quick shoutout to everyone who got involved in last weeks workout of the week - loved the feedback ! Let’s keep them coming !

11.01.2022 SESSION UPDATES - couple spots still available Tuesday/ Thursday

10.01.2022 ITS FRIDAY THENNNNN ITS SATURDAY, SUNDAY Looking for a sweaty session to kickstart your weekend?? Core and cardio? ASSAULT BIKE SPRINTS... - 60/ 60 x 2 - 45/45 x 4 - 30/30 x 6 2 min rest between sets CORE SET x 3 - 10 hanging tucks - 15 bosu crunches - 25 seated crunch machine (don’t have one at your gym?? Switch out for weighted cable crunch) GUARANTEED SWEAT FEST ! Give it a try and let us know how you go

10.01.2022 WORKOUT OF THE WEEK **no equipment** You know the drill - if you know the exercises skip the awkward video if you need clarification or are in the mood for a giggle check it out! ... - 5 rounds of the circuit - No rest - Complete as fast as possible and comment your time below !! FIT IN 50 10 x inchworms 10 x burpee tuck 10 x mountain climbers (each side) 10 x O/H lunge (each side) 10 x pop squats (X5)

08.01.2022 WORKOUT OF THE WEEK IS BACK ! >> Pyramid Style workout this week designed time drive the heart rate up 10 > 50 then 50 > 10 (50 skips OR 100 high knees on the spot between each set) ... HOW FAST CAN YOU DO IT?! Pyramid Workout for time: 10 x grunts // 10 x lateral hops (each side) 50 x SKIPS 20 x tuck jumps // 20 x lateral push ups (each side) 50 x SKIPS 30 x plank jacks // 30 x V snaps 50 x SKIPS 40 x lunge arcs // 40 x commando (each side) 50 x SKIPS 50 x prisoner squats // 50 x shoulder taps (each side) 50 x SKIPS **Repeat 50 x prisoner squats // 50 x shoulder taps (each side) and work your way back down 40/30/20/10 with 50 skips between each** GIVE IT A CRACK - LET US KNOW YOUR TIME ! The race is on !

08.01.2022 MEET AMY They say a photo says 1000 words...which is true because what you see is what you get with Amy. She has been a part of the Suncoast fam for years now and knows how to put a smile on anyone's face

07.01.2022 When it comes to your weight loss goals there are multiple factors involved in the process however at the end of the day it all comes down to CONSISTENCY **Success doesn’t come from what you do occasionally, it comes from what you do consistently. Consistency is more important than perfection!** What are you doing today to get you closer to your goals??

06.01.2022 This absolute legend is on the home stretch of her October 500km ride for Kids’ Cancer so proud of you lady - link below if you want to donate every little bit helps

06.01.2022 WORKOUT OF THE WEEK **NO EQUIPMENT NEEDED** if you’re looking for a sign to workout - this is it! Hope everyone had an awesome Easter weekend and enjoyed some downtime and a couple too many choccies (I know I did ).. What better way to kickstart the week than with a full body weight circuit. Screenshot and give it a go this afternoon or sometime through the week and post your time in the comments! Let’s get our sweat onnnn team!!... 5 SETS FOR TIME (drop 1 exercise each set til you’re left with just the 10 reps) 150 skips 50 lateral push ups 40 squat jumps 30 burpees 20 X snaps 10 (wo)man makers 150 SKIPS 40 squat jumps 30 burpees 20 X snaps 10 (wo)man makers 150 SKIPS 30 burpees 20 X snaps 10 (wo)man makers 150 SKIPS 20 X snaps 10 (wo)man makers 150 SKIPS 10 (wo)man makers

06.01.2022 On a scale of 1 - 10 I’m about an 11 ready for gyms to go back... but until then how good are the guys at HIIT CYCLE BEATS Studio keeping us motivated from the comfort of your own home

05.01.2022 ALL CHANGE IS AN INSIDE GAME

05.01.2022 Quick abs,butts and thighs session that can be run from the comfort of your own home! The only thing more awkward than me in front of a crowd is me in front of a camera so save yourself the pain - workout plan is posted below! **Equipment - booty band if you have one but not essential There are 4 working sets to this workout each focusing on control and activation ! Complete anywhere from 2 - 4 rounds of each set depending on how long you’re wanting the workout to go for ...! SET 1 (ACTIVATION CIRCUIT) 10 x clams (10s hold at the top) 20 x top half pulses 30s HOLD *repeat on other side* 50 SLOW & CONTROLLED AB BIKES X 2-4 SET 2 (core and posterior chain) 10 x Plank reach (10 second hold) 20 x Plank row (each side) 30 x mountain climber X 2 - 3 SET 3 (heart rate raiser- LEGS) 10 x squat pulse (slow & controlled) 20 x air squats (option to add weight) 30 x squat jumps 1 min squat hold with hip abduction X 2 - 3 SET 4 (AB FINISHER) 30s WORK / 10s REST - RTW crunches - Flutter kicks - Reverse crunches X 3

03.01.2022 TOP 3 TIPS TO GETTING BACK INTO YOUR HEALTH AND FITNESS set yourself a goal hold yourself accountable - whether that means scheduling it into your calendar/diary, convincing a friend to meet you there or booking into a class or PT session, make it happen START TODAY ... Results are not achieved through one extravagant action, just as progress is not ruined by one bad day or missed workout, it’s the consistency of many small choices and changes that lead to long lasting change! Long way to go on my own fitness goals after taking a break and shifting focus during covid but embracing the journey and happy to be back training out of my favourite place

03.01.2022 - FRIDAY FEELING Surround yourself with people who lift you up and push you to be better. Today’s workout: 4.5 min stations ... 1. 10 slams - 1 run 2. 20 marching push ups - 20 lateral raise 3. 30 DB rows - 30 sumo squats 4. 40 DB thrusters - 40 s/l bridges 5. 50 clams - 50 banded squat jumps 6. 60 mountain climbers - 60 high knees 7. 1 lap walking lunges - (+1) burpee each lap >> SMALL GROUP SESSIONS mon/ wed/ fri

01.01.2022 This absolute legend is on the home stretch of her October 500km ride for Kids’ Cancer so proud of you lady - link below if you want to donate every little bit helps

01.01.2022 >> WORKOUT OF THE WEEK ! It’s back from the dead like Chris Brown and flare jeans and what better way to celebrate being back in the gym than with a cheeky quad burner. 3 EXERCISES. 2 - 4 ROUNDS.... 10/15/20 reps - front squat - box jump - leg extension *FINISHER = 2 min WALL SIT (advanced option - add extra 2 min wall sit after round 2) Load up heavy and focus on control or dial down the weight and go for speed rounds. The choice is yours shoutout to T for being an amazing demo and always showing up ready to kill it every session ! Try it out and let us know how you go !