Chris'gym in Hawthorn East, Victoria | Gym/Physical fitness centre

Chris'gym

Locality: Hawthorn East, Victoria

Phone: +61 3 9815 3898

Address: 586 Burwood Road 3122 Hawthorn East, VIC, Australia

Website: http://www.chrisgym.com.au/

Likes: 312

Add/Update information

Reviews

Tags

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

25.01.2022 Fruit & Yoghurt Tart CHECK OUT this absolute winner of a recipe we wanted to reshare from @projectnourish INGREDIENTS.. BASE... - 1 cup sunflower seeds - 1/2 cup almonds - 10 dates - 1 tbsp coconut oil FILLING - 1kg @jalna_yoghurt Greek yoghurt - Drizzle of raw honey (optional) - Fruits of your choice *In the pictured version, @projectnourish used mango, passionfruit, raspberries + blueberries for the perfect summer vibe. METHOD 1. Blitz the base ingredients in a food processor until crumbled and a sticky consistency. 2. Press this base mixture into a cake tin, coming up the sides slightly to form a tart base. Place it in the freezer temporarily. 3. Fill the tart with the greek yoghurt and spread evenly. 4. Drizzle over a small amount of raw honey (optional). 5. Top with your chosen fruits and slice to enjoy! This ones so healthy you can basically have it for breakfast Be sure to follow @projectnourish for plenty more YUMMY recipes. www.chrisgym.com.au /chrisgym [email protected]

25.01.2022 Trainer go-to supplements // ft. @andybe76 GABAMAG Magnesium Capsules Promote relaxation Fight the effects of stress Improve restful sleep... The benefits of a Magnesium supplement extend to helping with depression, reducing the risk of developing hypertension + reducing migraines, as well as.. Assist in maintaining a health cardiovascular system. Magnesium may assist in bone formation. Coach Andrea: These little gems help me sleep and recover from a hard training session. I can trust they will always help me sleep better. After all, sleep is one of the most important pillars for good health. Magnesium can also boost your exercise performance by aiding in the creating of proteins and it helps move blood sugar into your muscles and dispose of lactic acid. @trilogynutrition features a combination of 3 different forms of magnesium to help absorption and utilisation of magnesium in the body. www.chrisgym.com.au /chrisgym [email protected]

25.01.2022 Woohoo!! We have been waiting for the green light and we FINALLY have it. THE DAY IS HERE. We are now OFFICIALLY taking on outdoor session/s! Book a slot with a CG Trainer today ready for SEP 28+ We look forward to seeing all our wonderful members soon! ... Get in touch by email or direct message! TIME TO BOUNCE BACK weve got this. www.chrisgym.com.au /chrisgym [email protected] See more

24.01.2022 We are seeking a new Personal Trainer to join the team at Chris’ Gym We’re on a mission to find someone who is.. Passionate Confident LOVES working with people!... Have the opportunity to build a full time client base whilst managing clients with energy + great communication skills. To be considered you will need to have: A minimum Certificate IV in Fitness An up to date First Aid Certificate Insurance + ABN Sound like you? Send us your resume, cover letter and tell us about yourself! We’d love to hear from you. [email protected] www.chrisgym.com.au /chrisgym

24.01.2022 Peanut Butter Cookie Dough Fudge An ALL time favourite creation that is so easy to make! Handy tip - keep this dough in the freezer and break off a piece anytime you want a guilt-free taste treat. INGREDIENTS.. 1/2 cup maple Syrup... 1/2 cup peanut butter Chocolate Chips 1/2 Oat Flour METHOD 1. In a pan, heat maple syrup then remove from heat and whisk into the natural Peanut Butter cup 2. Pour mixture into a bowl with oat flour + mix until combined. 3. Let chill, then add toppings. To form, press dough into a lined loaf pan and cut 18 pieces. 4. Freeze until you’re ready to eat. www.chrisgym.com.au /chrisgym [email protected]

23.01.2022 Life has its ups and downs, we call them squats! Here is a.. LOWER BODY HOME WORKOUT you can complete with ZERO equipment needed. 30:10 (work:rest) // 2 sets on each exercise // 2 rounds // 60 seconds between rounds 1.Pulse Squats... 2.Crab Walk (forward + reverse) 3.Cutsey Squats 4.Jump Squats 5.Ice Skaters 6.Pyramid Walking Lunges 7.Inch Worms 8.Burpees 9.MC 10.Jump Lunges www.chrisgym.com.au /chrisgym [email protected] See more

23.01.2022 How to deal with cravings at night! One of the main reasons people fall off track is because of cravings! Especially at night. Here are our top tips we implement when cravings are bad.. Find a healthier alternative for your craving and make sure it fits in your macros!... Leave a gap in your macros so you can eat more at night.. Make your last meal something you really enjoy so you end the night satisfied. Keep your water intake high! It keeps you fuller for longer! Keep your schedule full to prevent snacking because youre bored Remember that everything is okay in moderation + living a healthy lifestyle means finding balance! www.chrisgym.com.au /chrisgym [email protected]

23.01.2022 Mid-week motivation for our CG fit fam + followers! In this weather it can be hard to want to train, but you keep your end goal in sight and push hard! The hardest step is starting. Once you overcome the first hurdle, we promise you will be glad you started. After putting in effort for that small period youll want to keep going. Some things to keep in mind when your motivation is low! 1 Discipline over motivation everyday! 2 Consistency is key to success... 3 Motivation to change gets you started, but habits get you there! 4 The only bad workout is the one that didnt happen. 5 Dont start tomorrow, start TODAY! www.chrisgym.com.au /chrisgym [email protected] See more

23.01.2022 Yew, one of our favourite locals is back + we could not be more thrilled! Especially as we have something EXCITING to share... That time of the year is approaching.. our favourite kind.. THE FESTIVE SEASON which means we will be kicking off our ‘6 weeks until xmas gifts’ to say thank you for sticking by us during the hard times of this year!! With @hellosailorcafe re-opening, it is only appropriate for one of our loyal members to win a $50 voucher in week 1.... STAY TUNED. www.chrisgym.com.au /chrisgym [email protected] See more

23.01.2022 HAPPY BIRTHDAY to our cg trainer TIM! We hope your special day was as fab as you are. Thanks for everything you do for the gym + for our CG community! the CG Fit Fam. www.chrisgym.com.au... /chrisgym [email protected] See more

21.01.2022 Creamy Yogurt Tahin Dip! INGREDIENTS.. 2 tbsp Soy Yogurt (or other) 1 tsp Tahini (sesame paste) 1 tsp Agave or Rice Syrup... 1 tbsp Garden Herbs (frozen, chopped) or fresh herbs Salt + Pepper A dash of fresh Lemon Juice *optional 1/2 locust bean flour (makes it thicker) *optional METHOD.. Mix all ingredients to a cream dip. Season with salt and pepper and serve with bread, fries, potatoes + more! www.chrisgym.com.au /chrisgym [email protected]

21.01.2022 GREENS BOWL! Its packed with fibre, protein, healthy fats and vitamins. So, it may be green and plant-based, but a spoonful of this shakshuka on a seedy bread is bliss. Recipe below serves 2! INGRENDIENTS..... 2 handful fresh spinach 60ml oat milk 1/2 tsp garlic powder 1/2 tsp onion powder 1 tbsp olive oil 1 tsp harissa paste 1 tsp cumin seeds 2 green peppers, sliced Handful fresh kale 200g frozen edamame beans 1 avocado Few chopped almonds METHOD.. 1.Blend spinach with oat milk, garlic and onion in a food processor. 2.Place a pan over medium heat and add a drizzle of olive oil. Add cumin seeds and harissa paste and cook for 2 minutes to release the aromas. 3.Add the sliced peppers and cook 5-10 minutes until charred. Pour the spinach sauce over the peppers before adding the kale and edamame beans and cooking for 10 minutes until the beans are soft. 4.Serve with avocado, almonds and fresh micro greens. Enjoy! www.chrisgym.com.au /chrisgym [email protected]

21.01.2022 Chicken Laksa Recipe THE BEST - so easy + CONVENIENT #reshare I absolutely LOVED this Laksa! I tried two different versions of it and both hit the spot. Depending on your goals/calories/meals you eat in a day, I recommend coconut milk for a lower calorie option or coconut cream for a higher calorie option - @georgilourey Ingredients:... - 500g chicken - Bunch of Bok Choy - 2 carrots - 1L Real Stock Malaysian Laksa - Tin of Coconut Milk Steps: 1. Cook up chicken on a non stick pan 2. Chop up Bok Choy & Carrots 3. Add Laksa Stock 4. Add coconut milk 5. Add veggies 6. Let us boil until veggies are soft 7. Enjoy! Macros based on using coconut milk.. Calories: 236 Protein: 28g Carbs: 10g Fats: 8g Notes: - Add any extra veggies you like! This will obviously change calories + macros. - If you want noodles in yours, try adding Changs Super Local Wok Ready Noodles (found at Woolies) www.chrisgym.com.au /chrisgym [email protected]

20.01.2022 Coach James coming to you with his tips to staying on top of your health + fitness in iso! 1 Make sure you get out for your 1 hour a day and get the body moving. 2 Keep a water bottle near you all day so you stay hydrated, this can also kerb snacking. 3 If you're working from home, try walking around the house while making calls so you can get your steps up. 4 Try to get veggies and protein in every meal.... NOW TAKING PT BOOKINGS FROM 28th SEP! www.chrisgym.com.au /chrisgym [email protected]

20.01.2022 Portion Control Chat! The point of this post is not to tell you to stick to the suggested serving size as we rarely do either. Our point is that just ‘eye-balling’ your serving size can dramatically increase your daily calorie intake, even with eating ‘healthy foods’. One of the biggest issues people have with losing weight is underestimating their calorie intake and thinking they are eating less calories than they actually are. It can be really helpful to spend a period of ...time weighing and tracking your food so that you get a better understanding of what certain portions of food look like! www.chrisgym.com.au /chrisgym [email protected] See more

20.01.2022 GRANOLA // Do you enjoy your granola loose or chunky? Either way, youll be sure to love this ultimate healthy homemade granola. Here's the good news: Granola's oats deliver fiber and iron, while nuts and seeds add heart healthy unsaturated fats. Granola can boost energy levels and cognitive functions in the body. INGREDIENTS... 1 cup Oats... 3/4 cup Almonds 1/2 cup Walnuts 1/2 cup Coconut flakes 1/4 cup Pumpkin seeds 1/4 cup Sunflower seeds 1/2 cup Quinoa flakes 1/2 cup Bukinis 2 tsp. Chia seeds 2-3 tps. Rice Malt syrup 2 tbs. Coconut oil Sprinkle of Cinnamon Pinch of Pink Salt METHOD... - Finely chop nuts, mix dry ingredients. - Melt Coconut Oil & Rice Malt Syrup. - Combine dry + wet ingredients. - Bake for 12-15 minutes at 170'. www.chrisgym.com.au /chrisgym [email protected]

20.01.2022 Member shout out ft. Liz Clydsdale Our CG humble client Liz trained consistently through the first shutdown with trainer Tim and now trains 3 x p/w virtually and does her own yoga session on an off day. She's been a busy woman focusing on getting stronger while working on keeping all her niggles under control! We cannot wait to have Liz and all our amazing members back in the gym soon . www.chrisgym.com.au... /chrisgym [email protected] See more

19.01.2022 There is so much happening right now that we have absolutely no control over. But guess what?! Theres still so much that we do! We have control over our nutrition and how we fuel our bodies. We have control over our training and keeping our bodies moving even though the gyms are closed. We have control over our mindset and how we speak to ourselves on a daily basis.... We have control over our social media feeds and who we follow. We have control over how we choose to look after ourselves. Focus on the things you CAN control and let go of the things you cant. www.chrisgym.com.au /chrisgym [email protected] See more

18.01.2022 LOCAL LOVE // @finders_keepers_cafe Yew, it is that time of the year and you can get your hands on some delicious mince tarts at one of our favourite local cafes! The word on the street is they also have a bonus flavor - Choc Orange they’re amazing! www.chrisgym.com.au... /chrisgym [email protected] See more

18.01.2022 Raw matcha cheesecake bites Vegan | No-bake | Gluten-free INGEDIENTS.. BASE 6-7 (100g) pitted medjool dates... 1/2 cup (70g) almond 1/2 cup (50g) gluten-free rolled oats 2 tbsp (15g) cocoa powder 1/2 -1 tbsp coconut oil 1/4 tsp rose salt CHEESECAKE FILLING 120g cashew nuts *soaked 1/2 cup (120g) full fat coconut milk 1/4 cup (60g) maple syrup 1/4 cup (60g) melted cacao butter 1 tsp vanilla extract 1 tbsp (7g) matcha powder 1/8 tsp rose salt CHO CUPS 120g dairy free white chocolate *melted 1-2 tsp matcha powder METHOD.. 1 Combine chocolate cups ingredients. Spoon about 1/2 tbsp of the chocolate into a small cupcake liner and swirl it around so that the whole case is coated. Swirl the mixture around several times, especially along the cupcake walls. Refrigerate until set. 2 Place all base ingredients in a food processor and processor until combined. Spoon about 2 tsp of base mixture. Press the mixture into the chocolate cup. Place chocolate cups to the refrigerator while working on the matcha filling. 3 Add all cheesecake ingredients in a processor and process until smooth. Add more maple syrup if desired. Pour mixture over the base. Place in the freezer until solid. www.chrisgym.com.au /chrisgym [email protected] See more

17.01.2022 Eggplant Bruschetta Recipe! So YUMMY + easy to create. Give this little recipe a whirl and dont forget to let us know how you go! Ingredients.. 2 eggplants 500g tomatoes... 1/2 red onion 4 tbsp ricotta or feta cheese 1 bunch basil 1/3 cup balsamic vinegar 1/4 cup olive oil 1 tsp salt Method.. 1. Preheat oven to 180. 2. Finely chop tomatoes and dice red onion then add to a bowl. Drizzle over balsamic vinegar and olive oil. 3. Add 4-5 leaves of basil, chopped, then stir together. Set aside to marinate. 4. Slice eggplant into thick rounds and place on a baking tray. Salt generously. 5. Spoon 2 tbsp of tomato mixture on to each slice of eggplant. Then sprinkle the cheese across each piece. 6. Add to oven and roast for 35-40 minutes, until well cooked. 7. Top with extra fresh basil and enjoy! www.chrisgym.com.au /chrisgym [email protected]

16.01.2022 Early morning training ARE BACK ON! CG member, Peter loves his 5:30am sessions with trainer James Schubert! What a great way to get the day off to a good start. Pro tip.. GET UP in the morning immediately. Don’t lay in bed and browse social media. Move! Workout! Meditate or even take a cold shower. This will help you increase your energy and focus on your the day. Start your days better! Do you prefer to train in the AM or PM? ... www.chrisgym.com.au /chrisgym [email protected] See more

16.01.2022 Trainer go-to supplements // ft. @briereichman My go-to supplement is @trueprotein Protein Powder. Without a scoop of this in my morning routine (either as a protein shake or in my protein oats) I struggle to hit my daily protein intake! Keeping on top of my daily protein intake doesnt only aid in helping my muscles recover from these gruelling home workouts, but it keeps my digestion on point, keeps me fuller for longer and helps to reduce cravings at 2pm! Win-win if yo...u ask me! I am just stoked I have found a Protein Powder that is Dairy Free that tastes without any added nasties that also has an epic range - thanks @trueprotein Smooth tri-protein blend Vegan, dairy-free + gluten-free Complete amino acid profile www.chrisgym.com.au /chrisgym [email protected] See more

16.01.2022 Lentil + tomato spaghetti // SO FILLING and yummy. This recipe serves 4. INGREDIENTS.. 1 onion, peeled and chopped 2 garlic cloves, peeled and chopped... 2 carrots, peeled and chopped 2 tablespoons of tomato puree 250g dry green lentils 2x 400g cans of chopped tomatoes 250ml water 250g spaghetti 1 teaspoon of paprika 1 teaspoon of cumin Olive oil Pinch of salt METHOD.. 1 Place the chopped onion, garlic, carrots, a drizzle of olive oil and a pinch of salt in a pan over a medium heat and cook for 5-10 minutes until soft. 2 Add in the paprika and cumin and cook for another 3 minutes before adding in the tomato puree, tinned tomatoes, water and lentils, cook for 30-35 minutes until the lentils are really soft. 3 While the lentil sauce is cooking, place the pasta in a pan of salted water over a medium heat and cook as per instructions on the pack. 4 Once cooked, remove from the heat and drain keeping some of the drained water. 5 Once the pasta sauce is ready, add the drained pasta into the pan, along with a little of the water if needed. Give everything a really good stir before serving. www.chrisgym.com.au /chrisgym [email protected].

16.01.2022 HOW TO MAKE HOME WORKOUTS HARDER! It can sometimes be hard to feel like your home workouts are challenging, especially when you dont have access to weights of varying resistance. But there are still ways that you can make your home workouts more difficult without having to increase the weight! Heres a few things to try 1 Add a resistance band 2 Perform 1 & 1/4 reps 3 Add a pause at the top or bottom of the movement... 4 Perform a drop set (use a heavier weight then drop down to a lighter weight until failure) 5 Slow down the eccentric phase of the movement (count 2 or 3 seconds) 6 Increase number of reps or sets your perform 7 Reduce your rest period in between sets 8 Increase range of motion (eg. deficit lifts) www.chrisgym.com.au /chrisgym [email protected] See more

16.01.2022 SUCCESS TIP: Goal setting Set yourself up for a successful week by setting yourself 3 goals to achieve for the week ahead that are backed with a reward! You want to make these goals aligned with your long term goals. Example.. 1 8k+ steps 7/7 days... 2 x3 veggies + x3 fruits daily 3 Track energy input! Reward: New Active Wear + Runners Let us know what your short-term weekly goals are and what long-term goals you are working towards! We are here to help you! www.chrisgym.com.au /chrisgym [email protected] See more

15.01.2022 Chobani FiT // High in Protein (15g per pot) + no added sugar! These Chos are a perfect way to start the day as well as complimenting your training sessions. Added lactase gives those who are lactose intolerant the green light! Yew + tastes sooo yum. Add some berries on top + some of the homemade granola from our previous post for the ideal brekky! ... www.chrisgym.com.au /chrisgym [email protected] See more

13.01.2022 Progress over perfection! When you focus too much on perfection, you start worrying at every step. Your focus shifts to the possible criticism and failure. You become the roadblock of your own progress. But if you strive for progress you start to succeed faster.... Imperfect action will always be better than holding off for the perfect time to start - it doesn’t exist. www.chrisgym.com.au /chrisgym [email protected] See more

13.01.2022 WE CHALLENGE YOU Random Act Of Kindness This week, we dare you to shout a complete random their Monday morning coffee! Can you imagine being on the receiving end of a random act of kindness? Give it a go - the love will come back around! Too often we underestimate the power of a smile, a kind word, a touch, a listening ear, an honest compliment or the smallest act of caring, all in which have the potential to turn a frown upside down! + on that note.. May your week be a...s wonderful as your first sip! www.chrisgym.com.au /chrisgym [email protected] See more

13.01.2022 Berry + Banana Crumble Bars Made with whole foods, these bars are quick, easy + simple to make! They freeze really well so can be enjoyed as a quick breakfast or snack when you need! INGEDIENTS.. BASE + CRUMBLE..... 1 1/2 cups rolled oats 2 cups flour (or almond meal for gf) 1 banana, mashed 1 tsp vanilla extract 1 tsp ground cinnamon Pinch of any good/quality salt 1/4 cup any liquid sweetener, to taste BERRY FILLING.. 2 cups frozen or fresh blueberries 2 cups frozen or fresh raspberries 1/4 cup chia seeds 2 tbsp cornstarch 1/4 cup any liquid sweetener, if desired METHOD.. 1. Preheat the oven to 180C (350F). Line a 20cm (8-inch) square baking pan with baking paper. 2. To prepare the base: Add 1 cup rolled oats to a food processor and process until it reaches coarse crumbs. If you don't have a food processor, roughly chop the rolled oats. Set aside the remaining 1/2 cup (60g) of rolled oats for the crumble topping. 3. To make the base: Add the chopped oats and the rest of the ingredients to a large bowl. Mix until it becomes a paste and is well-combined. Firmly press 3/4 of the mixture into the base of your baking pan. Set aside the remaining 1/4 of the mixture. 4. Bake the crust in the oven for 20 minutes or until the surface is golden brown. 5. While the crust is baking, prepare the berry filling: Add all ingredients and a dash of water to a medium-size saucepan. Bring to a boil for 5 minutes while smashing the fruit with the back of a fork. Reduce to simmer for 10 minutes or until the mixture has thickened. 4. Spread the berry filling on top of the cooked base. 6. To make the crumble: Add the remaining 1/2 cup of oats to the remaining base mixture. Mix until combined. Scatter the crumble on top of the berry filling. 7. Bake the crumble bars for another 20 minutes or until the top is golden brown. 8. Allow the bars to cool in the baking tin. Remove, cut and enjoy! www.chrisgym.com.au /chrisgym [email protected]

12.01.2022 R U OKAY? Spreading some extra magic today! Why not when YOU have the power too? Have you messaged your loved one? Maybe a random act of kindness? Smile or compliment a stranger today!... + simply, do something today that makes you happy! You have no idea what some people might be going through behind closed doors. Yes, indeed, we all have our own dramas, issues, challenges and concerns in life but if you havent already done today or this week or this month why not? Check in with those who lift your spirit or people you just adore in general. It costs $0 to be a decent human, spread that sh!t and make someones day. www.chrisgym.com.au /chrisgym [email protected]

11.01.2022 GOOD MORNING, from Trainer Brie! Here is a Full Body HIIT Session for YOU SAVE THIS WORKOUT Back to basics this morning as majority of us are very limited to equipment.. but I still managed to walk away sweating bullets burning 400+ cals in 45 minutes! LEGS //... 30 sec work : 10 sec rest 1.A KB Goblet Squats 1.B KB Walking Lunges 1.C Pistol Squats 1.D DB Slams 1.E Froggies 30 sec rest / x3 laps ARMS // 30 sec work : 10 sec rest 1.A KB Shoulder Press 1.B DB Openers 1.C Shoulder Taps 1.D DB Punches 1.E Alternating MB Push ups 30 sec rest / x3 laps CORE // tabata, 20 sec work : 10 sec rest 1.A Table Top Temple Crunches 1.B Ab Bicycles 1.C Leg Raises 1.D Hollow Rock Crunch 1.E Commando Plank 30 sec rest / x3 laps FINISHER // 60 sec each exercise 1.A Pulse Squats 1.B KB Swings 1.C Plank Hold 30 sec rest / x2 laps www.chrisgym.com.au /chrisgym [email protected]

11.01.2022 No bake cherry + choc mousse cups. A bit of festive fun, using one of the season’s most delicious fruits Chocolate Mousse INGREDIENTS.. 1 cup cashews, soaked 4 hours... 1/4 cup almond milk 3 Tbsp maple syrup 2 Tbsp cacao 1/2 tsp pure vanilla extract 1/4 cup (35g) cacao butter buttons (or any cacao butter, just use the weight measurement if you’re using chunks) Cherry Jam INGREDIENTS.. 1 heaping cup cherries, stems and stones removed 1 Tbsp water 1 tsp chia seeds 120g chocolate METHOD.. 1. Make cherry jam. All the cherries and water to a saucepan and cook on medium heat for 3-5mins on until cherries soften and begin to release their juice. Add chia and cook a further 5 mins, stirring occasionally. Turn off heat and set aside to cool. 2. Make mousse. Melt cacao butter in a heat proof bowl. Once liquid, remove from heat and set aside too cool. Add remaining mousse ingredients to a blender and blend until smooth. With the blender running, stream in melted (and cooled- it should be warm, not hot) cacao butter and continue to blend until completely incorporated. Use the blender tamper if necessary. 3. Pour mousse batter between 12 mini muffin trays. I used a silicone tray for this- which I recommend. Top with cherry jam then place in the freezer for 4+ hours. 4. Melt chocolate in a heat proof bowl. Once melted, remove from heat. Remove the mousse cups from the freezer and their moulds. Live a small tray with baking paper. Dip each cup into the melted chocolate. Allow excess chocolate to run off the dipped cup into the bowl. Place on lined tray then repeat with with all cups. Set in fridge for 1 hour, then store in an airtight container in the fridge (up to - week) or freezer (up to one month). www.chrisgym.com.au /chrisgym [email protected]

11.01.2022 MEMBER SHOUT OUT! Annette Brown has been training with Trainer James and has been crushing her health + fitness journeys in numerous way! She is always humble, caring and happy, she also loves to help everyone around! She is very health conscious and enjoys to cook healthy meals. Annette also enjoys training and is always looking to increase strength and mobility so she can be able to do all the activities that she loves to do for as long as possible. We love having Anne...tte a part of the CG Fit Fam! www.chrisgym.com.au /chrisgym [email protected] See more

10.01.2022 A FRESH NEW WEEK // Life will only change when you become more committed to your dreams than you are to your comfort zone. Make this week your week Have you written down your weekly goals to get you one step closer to achieving your long term goal? ... www.chrisgym.com.au /chrisgym [email protected] See more

10.01.2022 To all our wonderful members! We trust you are staying safe and staying active! If you are in need of extra support or accountability please do not hesitate to reach out to the GC Team! We are here for you. Our ace team of coaches are offering virtual sweat sessions for those in need! Flick us a direct message or email if you are wanting to take advantage of this opportunity. *please note: this photo was taken pre covid! ... www.chrisgym.com.au /chrisgym [email protected] See more

10.01.2022 WEEKLY CHALLENGE.. We are setting a daily challenge for you this week! We believe it is important to exercise you mind, body + soul, especially during these unprecedented time. Mon // 8k Steps Tue // 300 Mountain Climbers!... Wed // Send x3 appreciation messages to any loved ones! Thu // Complete a home workout (last Wed post) Fri // 100 Burpess over the day! Sat // 100 push ups over the day Sun // 10 minute plank (start the timer when youre planking, pause when resting) Let us know how you go by tagging and sharing your activities On another note.. if you are looking for extra accountability to staying on track, our epic team of coaches are continuing to offer online sweat sessions! Dont hesitate to reach out as we are happy to keep you fit + active. www.chrisgym.com.au /chrisgym [email protected] See more

10.01.2022 NOW taking bookings for outdoor sessions as of 28th September+! Book a slot with a CG Trainer today Move your bodies, get some fresh air + keep a positive mindset. What are your health + fitness goals? www.chrisgym.com.au... /chrisgym [email protected] See more

09.01.2022 Easy Raspberry Loaf Cake! Check out this delicious recipe for one 25cm loaf! Nom, Nom, Nom.. Give it a go and tag us in your creations WET INGEDTIENTS 1/2 cup plant yogurt of choice... 3/4 cup non dairy milk 1/2 cup sugar of choice 1.5 tsp vanilla bean paste 4 tbsp neutral oil DRY INGREDIENTS 2 cups all purpose flour 2 tsp baking powder 1/4 tsp salt 1 cup raspberries (fresh or frozen) 1 tsp corn starch GLAZE 160g powdered sugar 1.5 tbsp plant milk 1 tbsp lemon juice METHOD.. 1. Preheat the oven to 350 degrees. Grease and line a 25x10cm loaf pan with parchment paper. 2. Wash and pat dry the raspberries. 3. Combine all the wet ingredients in a large bowl and stir until sugar has dissolved. 4. In another bowl, whisk all the dry ingredients except raspberries . Pour the wet mixture over the flour mixture and whisk until just combined. 5. Add corn starch and raspberries to a medium bowl and toss to coat. Gently fold raspberries into cake batter, until just combined. 6. Drop the batter into prepared pan. 7. Bake for 45-50 minutes or until a toothpick inserted near the centre comes out clean. 8. Let cake cool 10 minutes in the loaf pan before transferring to a cooling rack. Let it cool completely before slicing/glazing. 9. Glaze: Mix the powder sugar with plant milk and lemon juice. Spoon glaze over cooled cake. www.chrisgym.com.au /chrisgym [email protected]

08.01.2022 Coach James is coming at you with his go-to THAI BEEF STIR FRY.. This is a super delicious + quick weeknight dinner or a WFH lunch! INGREDIENTS.. 2 garlic cloves... 1 long red chilli 1 onion 1 carrot 1 bunch bok choy Thai basil Oyster sauce 200g vermicelli noodles Beef stir fry strips Soy sauce Tsp sugar Black pepper Olive oil UTENSILS large fry pan or wok Step 1 - Prepare vegetables Crush or finely chop garlic Thinly slice chilli (optional) Thinly slice onion Peel and chop up carrot Chop bok choy Pick basil leaves Step 2 - make stir fry sauce Combine 1.5 tablespoons of oyster sauce, 1 tablespoon of soy sauce and 0.5 tablespoons of sugar in a bowl. 3 - Soak noodles Put half the noodles in large bowl and cover with boiling water for 5 mins then drain. 4 - Stir fry the Beef Meanwhile heat 2 tablespoons of olive oil on frypan over high heat. Stir fry beef for 3 mins or until just browned. 5 - Stir fry vegetables Add another 2 tablespoons of olive oil to pan and stir fry vegetables for 1-2 minutes over high heat until they soften. 6 - Get ready to serve Add the basil, toss to mix all ingredients and divide noodles and stir fry among bowls to serve. www.chrisgym.com.au /chrisgym [email protected]

08.01.2022 How EPIC are these little gems created by our wonderful member @lizobriendesign If you are wanting to get your hands on some masks, you can message Liz through her instagram to put in an order. There is nothing we love to see more than our members staying active + busy during iso! We would love to see what you are all doing, so be sure to tag us in your snaps! ... www.chrisgym.com.au /chrisgym [email protected] See more

07.01.2022 It is a vibe! Nothing beats time out with loved ones during the festive season doing the things that bring us so much joy + happiness. BRING ON 2021 This year has thrown PLENTY of challenges and obstacles which has made it tougher than other years! We’ve all experienced highs + lows. But we are SO EXCITED to welcome 20-21 as we continue to kick goals with our amazing community at CG!... www.chrisgym.com.au /chrisgym [email protected] See more

07.01.2022 Post-workout nutrition requires two things.. 1 Protein for protein synthesis 2 Carbohydrates for muscle glycogen replenishment Post-workout nutrition has 3 main purposes..... 1 Replenish glycogen to replenish your energy stores 2 Decrease protein breakdown by increasing muscle size and quality 3 Increase the rate of protein synthesis which repairs any damage to the muscles caused by the workout Choosing easily digested foods will promote faster nutrient absorption. Simple + easily digested food options include.. Protein.. Protein shake // eg. True Protein Eggs // eg. Hard boiled Yoghurt // eg. Chobani Protein Bars // eg. YoPro Chicken Tuna Carbohydrates.. Fruits // eg. berries and bananas Smoothie or juice Training ultimately damages our muscle tissues (so they grow back stronger) and uses our muscle fuel for energy. Whilst training our damaged muscle proteins are broken down (protein breakdown) and we rebuild new ones (protein synthesis), this is the process of building muscle. During sweat sessions, your body is breaking down the muscle protein. To reverse the process, instigating protein synthesis and suppressing protein breakdown, you need to consume the right type of nutrients following exercise. When we exercise we dig into our stored carbohydrates (our muscle glycogen) for energy, which can be substantially depleted. Subsequently, it can be beneficial to consume some high GI carbs following exercise. www.chrisgym.com.au /chrisgym [email protected]

07.01.2022 BERRY SMOOTHIE RECIPE Spring is here which means more juices, smoothies + açai bowls!! INGREDIENTS.. 1 banana, frozen... 150g mixed berries, frozen 40g vanilla protein powder *optional 5g chia seeds 1 tbsp. honey 375ml unsweetened almond milk 1 cup ice cubes METHOD.. - Add all the ingredients in the blender + blend until a smooth consistency is formed. - Pour the smoothie in a large glass - Enjoy www.chrisgym.com.au /chrisgym [email protected]

06.01.2022 APPLE RASPBERRY CRUMBLE BARS A great way to use our muesli blends, and a family-fun baking experiment! Prep time: 15 mins Baking Time: 35 mins... Serves: 9 INGREDIENTS.. 1 3/4 cups almond, cashew, macadamia and walnut muesli 1 cup (125g) plain flour 1 tsp baking powder 1 tsp ground cinnamon 1/2 tsp salt 1 medium (1/2 cup) banana, mashed 1/2 cup pure maple syrup 1/2 cup butter (or vegan butter or coconut oil) 2 Royal Gala apples, cores and diced into small chunks 1/2 punnet fresh raspberries METHOD.. 1. Preheat oven to 180 degrees and grease and line a 15cm square baking tin. 2. In a large mixing bowl, sift in flour, baking powder and cinnamon and add muesli and salt. Combine well. 3. In a small saucepan, slowly melt the butter (or coconut oil), then turn off heat and add maple syrup and mashed banana, whisking together. Pour this mixture into the dry mix bowl and mix until combined. 4. Add cake batter to the lined baking tin (reserve about 1/3 cup of the mixture), using a spoon too gently form an even base. Top generously with diced apple and raspberries, finishing by crumbling the reserved 1/3 cup mixture on top. Bake for 32-37 mins, or until cooked (check with skewer). 5. Allow bars too cool for 10mins before carefully removing to cool completely on a wire rack. Ensure bars are completely cooled before cutting into 9 squares and storing in an air-tight container. They will last 3-4 days in the pantry. www.chrisgym.com.au /chrisgym [email protected]

06.01.2022 TACO TUESDAY is HERE! + we have a Spicy Roasted Quinoa Taco for you. Here, is a replaced traditional beef with roasted quinoa that is crunchy and spicy. Quinoa contains a high amount of fiber and proteins and is very nutritious. INGREDIENTS..... 1 cup (250ml) tri-color quinoa 1 1/2 cup (375ml) vegetable broth 1/2 cup (125ml) tomato sauce 1 tbsp olive 1 tbsp nutritional yeast 1 tsp onion powder 1 tsp garlic powder 1 tsp ground cumin 1/2 tsp chili powder or flakes Few drops of tabasco 1 tsp sea salt 1/4 tsp black pepper METHOD.. 1. Preheat oven to 200C (400F). 2. In a big saucepan, add rinsed quinoa and vegetable broth. Bring to a quick boil, then reduce heat to low, cover and cook for 10-15 minutes, or until liquid is completely absorbed. Crack lid and let rest off heat for 5-10 minutes. 3. Add remaining ingredients and mix to combine. 4. Spread the quinoa on a baking sheet. 5. Bake for 35-45 minutes, tossing once at the halfway point to ensure even baking. The quinoa is done when its fragrant and golden brown. Garnish your tacos + enjoy! www.chrisgym.com.au /chrisgym [email protected]

06.01.2022 Health is not about the weight you lose, but about the life you gain. Don’t let the numbers define you. Focus on feeling good. Focus on feeling strong. Focus on being happy.... Focus on creating an enjoyable lifestyle that allows you get results without the restriction! How to measure progress Body weight Measurements How your clothes are fitting Body Fat % Progress Photos Strength Your relationship with food Self Confidence www.chrisgym.com.au /chrisgym [email protected]

05.01.2022 Today, be thankful! We’re getting closer to the end of the year and many of us are starting to wind down for the year. This festive season we will be focusing LESS on the material and MORE on being grateful for the many wonderful people in my life, including our AMAZING community at Chris’ Gym. Friends and family are key what are you grateful for today? ... www.chrisgym.com.au /chrisgym [email protected] See more

05.01.2022 No matter how stressful the week has been, the weekend has come + let the good things happen! Weekends are for adventures and exploring our beautiful country with great company! We could not recommend getting out in nature to reset and reflect on the week it has been, whether it be a trek to the Grampians or stay local and head outside for a walk at the beautiful Fairfield Park Boathouse! Where will you be getting out and about this weekend?... www.chrisgym.com.au /chrisgym [email protected] See more

04.01.2022 PURE CHOCOLATE LAVA CAKE Gluten-free | Dairy-free | made in 15 min Because its Wednesday + we all deserve a treat Enjoy your next-must have dessert and the melting, fudge, choccy centre! INGEDIENTS.. (serves 2) 80g extra dark chocolate ... 35g vegan butter 1 egg (or flax egg if vegan) 25g almond flour 20g coconut sugar Pinch of salt METHOD.. 1 Preheat oven to 220C (390F). Oil 2 ramekins with vegan butter and dust with cocoa powder. Melt the chopped chocolate with butter in a double boiler. When its melted, stir and set aside. 2 In a medium bowl, whisk the egg. Add the flour, sugar, salt and whisk again. Pour the chocolate into the flour mixture. Stir everything together using a wooden spoon. 3 Spoon the batter into each ramekin. Bake for 8-10 minutes. Allow to cool for 5-6 minutes and serve immediately. Enjoy! www.chrisgym.com.au /chrisgym [email protected] See more

04.01.2022 Exercise doesn’t zap your energy, it creates it! Your brain releases endorphins, which causes your body to feel pleasure, in turn makes your body want more please. You’ll also be strengthening your heart and muscles, which makes the rest of your day seem easier. Finally, you might be tired because you’re not getting enough high quality sleep. Regular exercise helps your body rest more deeply. Do you prefer to train and move your body in the AM or PM? ... www.chrisgym.com.au /chrisgym [email protected] See more

04.01.2022 Member spotlight // Angus Silvers This weapon has been training along side all the Chris’ Gym coaches over the last 12 months to take his health + fitness to new levels! Angus’ passionate and enthusiastic energy towards his goals has seen him achieve some epic results. Being the man on a mission he is, there is no stopping him from reaching his PBs (personal bests) set out to accomplish when the gyms re-open. We would like to congratulation Angus on standing out over the... last few months for his determination + commitment towards achieving his goals. Bring on more sweat sessions and milestones accomplished together. the CG Fam! www.chrisgym.com.au /chrisgym [email protected] See more

04.01.2022 The best SPINACH + RICOTTA ROLLS ever! The ‘ricotta’ is tofu based which makes it that little more tasty! RECIPE.. 1 block of firm tofu (375g) 300g baby spinach 2 cloves garlic, minced... 2 tbsp savoury yeast flakes 1 tbsp olive oil 1/2 lemon juice 6 sheets puff pastry, thawed Salt & pepper Sesame seeds to sprinkle on top METHOD.. 1 Cook the spinach in a pan first until wilted & add to a blender. 2 Add the tofu, garlic, yeast flakes, olive oil, lemon juice, salt & pepper. Mix together. 3 Preheat oven to 200C 4 Cut puff pastry sheets in half lengthways and spoon mixture in a long line, partly off centre closer to the left. Brush edges with water 5 Fold the pastry over the filling and roll to seal (video of this in my highlights) cut them in half and make small cuts on top 6 place on a lined tray and brush the tops with water, sprinkle with sesame seeds and bake for 20 mins at 200C until tops are golden Enjoy! www.chrisgym.com.au /chrisgym [email protected] See more

03.01.2022 Woohoo, member Jane is back training and kicking goals with Coach Tim! Habits of people who maintain their results Continue tracking their intake Keep progressing with their training Keep daily movement up... Prioritise sleep Minimise stress Stay hydrated Track their progress Remain positive www.chrisgym.com.au /chrisgym [email protected] See more

03.01.2022 The ULTIMATE Choc Marble Cake! INGREDIENTS.. 2.5 cups plain flour 4 tbsp cornflour 1 tsp baking powder... 1 tsp baking soda 3/4 cup sugar 1/4 tsp nutmeg 2 tbsp ground flax mixed with 5 tbsp cold water 1.5 cup dairy free milk 2 tsp vanilla extract 1 tbsp apple cider vinegar 1/2 cup veg oil 4 tbsp cocoa 5 tbsp hot water METHOD.. 1. Preheat oven to 180c and grease a loaf tin with a little oil. 2. Add flour, cornflour, baking powder, soda, sugar and nutmeg to a large bowl & stir well. In a small dish mix flax seed with water to form a gel. 3. Add flax gel, dairy free milk, vanilla, apple cider vinegar and veg oil to the bowl and stir briefly to incorporate. Don't over mix. 4. In a medium mixing bowl, mix cocoa with hot water. Pour in half of the vanilla batter and stir well. 5.Using a tablespoon, alternate spoons of batter into the loaf pan until all batter is used up. For extra swirls, use a chop stick to swirl the top layer of the cake. 6.Bake for 1 hour, until a toothpick comes out clean. Allow to cool fully before slicing. www.chrisgym.com.au /chrisgym [email protected]

02.01.2022 Life is to short to be spending it at war with yourself! You get to decide how much you like yourself. You get to decide if you are beautiful or not. You get to decide if you want to change the person that you are. You get to decide if you are worthy of love and respect and genuine contentment.... Life’s too short to be spent at war with yourself another day. Choose compassion. Be gentle. Give these neglected aspects of yourself the love they never had and watch your life change. www.chrisgym.com.au /chrisgym [email protected] See more

02.01.2022 HOW TO OPTIMISE YOUR SLEEP Sleep plays an essential role to our recovery, stress, mental health, productivity + body composition goals. Here are a few things you can do to help improve your sleep quality Develop a regular sleep routine: try and set a consistent sleep routine where you go to sleep and wake up at similar times each day... Turn off your phone and other electronic devices at least 45 minutes before your bed time: blue light emitted from these devices can disrupt your natural circadian rhythm making it more difficult to fall asleep Set up your bedroom for an optimal sleep environment: comfy bedding/pillows, optimal room temperature, blockout curtains etc can all contribute to improving your sleep quality Create a wind down routine before bed: avoid stress inducing activities and replace them with relaxing activities such as journaling, reading a book, meditation etc. Avoid caffeine after 2-3pm Tag someone that needs to improve their sleep routine! www.chrisgym.com.au /chrisgym [email protected] See more

02.01.2022 Gingerbread Cookies!! no refined sugar + no nuts! These are soooo good that 2-3 batches are often required.. because they are devoured so quickly. INGREDIENTS 2 cups plain flour *plus more for dusting... 1/4 cup vegan butter 1/2 cup coconut sugar 1/4 cup maple syrup 3 tbsp water 1 tbsp ground chia or flax seeds 2-3 tsp cinnamon 2-3 tsp ginger 1 tsp nutmeg 1/2 tsp baking soda Pinch of salt FROSTING 1/2 cup coconut butter, softened 1-3 tbsp plant-based milk METHOD.. 1. Mix all the cookie ingredients in a large bowl until it comes together. Initially, the dough may look dry but it will eventually come together. Add more flour or water if needed. 2. Set aside the dough in an airtight container in the fridge until it's firmed up. To shape the cookies.. 1. When you're ready to roll out the cookies, preheat the oven to 180C (350F). 2. Roll out the dough on a lightly floured surface and cut up shapes as desired. 3. Bake the cookies in the oven for 10 minutes (depending on the size of your cookies). The edges of the cookies should be slightly golden brown. Allow the cookies to completely cool on the baking tray. To decorate the cookies.. 1. Add all the frosting ingredients to a bowl and mix until it forms a thick paste. Add more coconut butter to thicken and more milk to thin the frosting. 2. Use a fine tipped piping bag to decorate the gingerbread as desired. 3. Enjoy immediately! Cookies are best enjoyed on the day of baking. Alternatively, store in an airtight container for up to 1 week. www.chrisgym.com.au /chrisgym [email protected]

02.01.2022 YEAH THE GIRLS! We are busting to get back into the gym and get the strength training endorphins flowing again but for now, we have to keep fit, keep active + keep positive! Here is a home workout that will sting the lower body! 15 seconds on : 5 second rest // 5 rounds 1 Sumo Squat with Triple Pulse 2 Jump Lunges... 3 Squat Hold 4 Froggies 5 Step Forward Lunges Good luck + let us know how you go! www.chrisgym.com.au /chrisgym [email protected] See more

02.01.2022 PESTO VS CREAMY CASHEW SAUCE! Recipe for the cashew creamy sauce.. 1 cup cashews soaked 1 tbsp mustard Juice of 1/2 lemon... 2 cloves garlic 1 tbsp olive oil 2 tbsp nutritional yeast Salt & pepper METHOD.. Combine all ingredients in a blender and gradually add small amounts of water while mixing, until it’s creamy and smooth. You can use this with pasta, salads or however you like. For the PESTO.. 1 bunch basil Handful baby spinach 2 cloves garlic 1/4 cup olive oil Juice of 1/2 lemon 2 tbsp nutritional yeast 1/4 cup pine nuts METHOD.. Combine in a blender and mix until smooth, you can add more olive oil if needed. Perfect with cooked pasta You can store both of these in a container in the fridge for about a week but mine never last more than a day or two www.chrisgym.com.au /chrisgym [email protected]

02.01.2022 SELF CARE is something we all desperately need, but often don't make a priority until we feel stressed! But self care is most effective when done consistently and mindfully. Consistent + adequate nutrition is absolutely essential to fostering a healthy relationship with food and can be the key component to managing any number of health conditions through diet. Intuitive eating is our preferred way to practice self-care through nutrition. Intuitive eating reframes the conver...sation about nutrition, health, and wellness by encouraging the individual to make food choices based on internal cues, not external ones. Internal cues are things like hunger, fullness, and satisfaction. With intuitive eating, you eat what makes YOU feel good both physically and mentally. This is what makes intuitive eating the ultimate act of self-care. It accounts for physical and emotional health in ways that weight management diets and food rules cannot. Diet rules that dictate what foods are good and bad that make us feel ashamed of ourselves and our bodies. www.chrisgym.com.au /chrisgym [email protected]

02.01.2022 PEANUT BUTTER + RASPBERRY CHIA JAM CREPES Perfect for brekky, dessert, or let’s be real.. any time of the day! INGREDIENTS.. 2 cups plain, wholemeal or spelt flour 3 cups plant-based milk, such as almond, soy or coconut... 2 tablespoons olive oil + extra for cooking 1 tablespoon maple syrup 1 teaspoon vanilla extract teaspoon baking powder To serve.. 1 cup raspberries, fresh or frozen 2 tablespoons chia seeds 1 cup plant-based yoghurt cup peanut butter Maple syrup, as desired METHOD.. 1. Add the flour, milk, oil, maple syrup, vanilla and baking powder to a medium bowl. Whisk together until the batter is smooth. Set aside. 2. To make the raspberry chia jam, mash the raspberries and chia seeds in a bowl until there are no lumps of raspberries. Set aside to thicken. 3. Place a medium sized non-stick saucepan over medium heat and lightly drizzle with oil. Pour about cup of the crepe batter onto the saucepan. Rotate the pan a little to allow the batter to spread and cook for 23 minutes. 4. Use a spatula to gently flip the crepe and cook for another 12 minutes. Set aside and repeat with the remaining batter (the recipe makes around 8 crepes). 5. Spread the crepes with raspberry chia jam and peanut butter and fold the crepes over. Top with yoghurt and maple syrup as desired. TIP.. Substitute some of the plant-based milk with sparkling water to make the crepes fluffier! www.chrisgym.com.au /chrisgym [email protected]

01.01.2022 Member Connor back into training hard with Coach James! Small steps to get back on track.. Forgive yourself + move on Schedule your workouts Schedule your meals!... Meal prep Move your body (walk or workout) Drink a big glass of water Forgive yourself and move on Reach our to a friend for support Eat a delicious, nutritious meal Declutter + get organised Get a good nights sleep www.chrisgym.com.au /chrisgym [email protected] See more

01.01.2022 REMINDER: The only way you’ll see results is if you stay consistent. Progress isn’t made when you do things sometimes. Monitoring your intake sometimes or training sometimes isn’t going to cut it when it comes to achieving a specific body composition goal. You need to be CONSISTENT. To be consistent requires a commitment on your part. It requires that you commit yourself to a sustained effort of action over the long-term.... Consistency is about building small empowering habits and a routine that you partake in every single day that keep you focused on your goals. It therefore essentially comes down to your ability to hold yourself accountable for the daily choices you make without making excuses. You and you alone are accountable for what you do and what you fail to do. Where most people struggle with consistency is that if they don’t see immediate results from their actions, they don’t see the point in continuing them long-term. The habit of consistency isn’t about obtaining quick results. It’s rather about making incremental progress and improvements over an extended period of time. This is what allows you to achieve a goal. If you are going to focus on one thing this week - be consistent! Make a commitment to yourself and see what happens! Need help with accountability on your health and fitness journey? We’ve got you! www.chrisgym.com.au /chrisgym [email protected]

01.01.2022 We dare you to do 3 of these options! + moving your body daily for a minimum 30 minutes + aim for 8-10k steps daily + get enough sleep, around 7-8 hours! + drink plenty of h2o... + do 1 daily act of selfceare or mindfulness + prioritise protein and nutrient dense foods + spend time in the sun, around 20 minutes! + write your wins and what youre grateful for + connect with other, smile + laugh What 3 choices will you commit to today? www.chrisgym.com.au /chrisgym [email protected] See more

01.01.2022 Loosen up, its Sunday! There is know better time to spend a few minutes stretching than on the weekend. We all know the feeling... working from home; sitting at a desk or kitchen table (or even a kitchen bench!)thats not ideally setup.Add to that that were not moving around nearly as much as normal and all of a sudden, everything feels a whole lot tighter than it used to!Knowing this is happening, we thought wed put the call out to our trainers to provide some s...imple tips, stretching/mobility routines or other helpful strategies to get us all moving again, before we can all get back in the Gym!Here is trainer Tims sinple Hip Stretching Routine to get you started! 1 Hip Flexor // Start in the position shown (using a stick or broom handle for balance if needed), keeping your stomach tucked in slowly and gently push your hips forward to create tension.You should feel the stretch running down your back leg. 2 Adductor/Hip Flexor // Start in the same position as the previous stretch and then extend your rear leg back almost as far as you can.Place both of your hands on the inside of your front leg and gently push your hips down towards the ground, while almost pushing your front leg outwards with your elbow.You should feel the stretch running from the front of your hip down your back leg, and also through the inside of your front thigh. 3 Runners Stretch // Starting (once again) from the first position, simply tuck your leg so that its pointing on about a 45 degree angle behind you.Place both hands down in front of you for support and gently push your hips towards toward the ground/ankle of your front foot.You can then either stay in an upright position (as Coach Tim is in the photo) or you can sink your chest down over your front leg.You should feel the stretch from around the top of your bottom, around the side of your hip/glute through to the top of your thigh.*Note: There is a similar version of this stretch that can be performed against a wall while lying on your back, for anyone that cannot get into the position shown. Please dont hesitate to get in touch with one of our trainers if you need help! www.chrisgym.com. See more