Arnold Strength | Sport & fitness instruction

Arnold Strength

Phone: +61 427 073 794

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24.01.2022 SEMI PRIVATE TRAINING STARTS MON 1ST FEB I can not wait to get this under way! I’ve got 4 amazing women already to rock come 1st Feb and still have space for 2 MORE! If you need a reminder on what it’s all about - this is for you if:... You’re looking to get started with strength training OR you haven’t been able to achieve results with your current training modality You want consistency and frequency with your training You want face to face contact with a trainer multiple times per week for an affordable price You enjoy training with other like minded women for support and encouragement Have some more questions? Shoot me a message! Big love

19.01.2022 WE'RE BAAAAAAAACK And hopefully for a long time... In any case, we can start training in gyms again from 6pm tonight. Depending on where you train with me, opening times differ but the rules are the same!... Opening Times: Snap Fitness Forest Lake - 6pm Mon 11th Jan Valhalla Strength South Brisbane - 6am Tue 12th Jan Rules & Regs: 1. Must wear a mask indoors (not required outside) 2. Must socially distance where possible 3. Must have a towel 4. Must sanitise your hands upon entry and exit of the gym 5. Must clean equipment after use Group classes are also able to recommence - the above rules still apply. If you're comfortable to continue training in the gym - rock on we'll keep pushing forward as normal. If you're an Arnold Strength client and NOT comfortable doing that, we have options. Hit me up and we can discuss how to move forward. Thank you all for doing your bit - it's paying off. Stay safe!

17.01.2022 HOW TO: LAT PULL DOWN This is one of those exercises that I see people perform incorrectly all the time. It’s hard to perform this using your lats if you don’t know: 1. What it feels like to engage your lats... 2. HOW to engage your lats What are lats? The latissimus dorsi (aka lats) are a flat muscle that sit on top of the rib cage on the back side of your body. They start at the top of your humerus (upper arm), wrap around your rib cage, attach to your upper-mid back (thoracic spine) and all the way down to your lower back (lumbar spine). THEY ARE HUGE! What function do they serve? They’re responsible for medial rotation of the shoulder, adduction and extension of the arms and respiration. In layman’s terms, the move your arms and help you breathe. Benefits of improving lat strength: To improve your posture, spine stability and strength during any pulling motion. For example, if you have a goal of doing a pull up, these will be vital to your progress. They also provide an illusion of a smaller waste by comparison . How to do a lat pull down: 1. Set your weight (more on this a little later) 2. Grab the pull down bar at either end 3. Sit down with your knees under the pads (for leverage) 4. Lean back slightly and pull the bar towards your chest driving your elbows in towards your hips Troubleshooting 1. If you’re feeling it in your biceps and shoulders, then the weight is likely too heavy and these more dominant muscles are taking over. Remove some weight and focus on pulling the weight down with you elbows. Also, instead of wrapping your thumb under the bar, try hook of it over the bar instead. 2. Shrugging - keep your shoulders relaxed and down. Strengthening your muscles in an unfavourable position (like shrugging) will result in unfavourable posture. 3. Not controlling the weight. This really depends on your goal, but in my personal opinion if you’re gaining strength, the best way to do that is to control the weight throughout the entire movement instead of rushing your reps. This will ensure that when you start to increase your load, you can maintain correct technique and positioning. Questions? Hit me up! Big love

14.01.2022 6 COMMON NUTRITION MISTAKES 6 Nutrition is an integral part to changing your body composition and probably the thing that I see people struggle with the most.... Here are some common mistakes I see people making when it comes to nutrition: 1. Not eating enough. Our hormones and every vital organ in our bodies REQUIRE energy to function. If you don’t eat enough, your body will find ways to get the energy it needs - eg. sugar cravings, being strict and in control all week and then blowing out on weekends or late night snacking. In order to lose body fat and achieve that ‘toned’ appearance we need to build some muscle which requires eating food 2. Eating too much. Not being completely honest with yourself about what you’re eating or how much you’re eating 3. Cutting out entire food groups with the sole purpose of losing weight. Unless a medical professional has specifically asked you to not eat a certain food group, you should eat a wide variety of foods 4. Thinking it’s harder than it is. The hard part is actually the emotional stuff. We eat to numb those problems instead of facing them and dealing with them 5. Thinking it has to be all or nothing. The trick to implementing lasting change is making sure it’s sustainable over the long term. Be consistent 80% of the time and that leaves room for you to live your life 6. Thinking its the ONLY thing you need to change in order to achieve a result.Nutrition is not the ONLY factor you need to consider. Hydration, stress, movement, recovery and self care are all equally important. If you’re making these mistakes, you’re not alone. We’ve all been there! It takes consistent work and practice to REALLY understand it. If you need help working through any of this stuff, reach out for a free consultation and movement analysis. I’m currently have free spots for both one-on-one and semi-private coaching. It could be just what you need to start achieving your goals in 2021. Big love

01.01.2022 ANNOUNCEMENT - SEMI-PRIVATE TIME CHANGE I’ve amended the times for group 2 of semi-private based on some feedback from ya’ll. New times will be:... Group 1: 6am Wed & Fri Group 2: 6:30pm Mon & 11am Sat Still 3 weeks to go and only 2 spots left! Get in quick!