Coach Steve | Sport & fitness instruction

Coach Steve

Phone: +61 432 472 710

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• Sport & fitness instruction

25.01.2022 Book in and let's smash some goals! Shoot me a message via phone or FB, or use the calender at the top of the page!

15.01.2022 Happy Tuesday everyone! I'll be reserving spots for some free 30 minute 1 on 1 sessions this week! Try it out to see if it's something you want to do on a more consistent basis Privates are a great way to really fine tune your training, and they can be super specific to your goals! i.e strength, fitness, striking, grappling, or all four!!!... Shoot me a message if you want to level up!

14.01.2022 Warmups and cooldowns before and after exercise are almost as important as exercise itself! Therefore, we have implemented mandatory warmups at Courage however, you can even warmup for the warmup! As we are prioritising running before class in the afternoon, mobility drills for the joints of our lower body are a fantastic way to slightly increase blood flow, smoothen our range of motion, and prepare our muscles for the activity ahead. Front-to-back and side-to-side leg swin...gs are a perfect choice before you perform your 1.2km or 2.4km warmup. Air squats, lunges, step ups, and walk outs are all a fantastic way to prime your lower body musculature. Just make sure you don’t overdo the reps no more than 20 for each exercise. When you go for your run, focus on the technique of your stride rather than your perceived exertion. Practice striking with your midfoot rather than your heel. Breathe in through your nose and exhale from your mouth. If you get a stitch, breathe more deeply into your stomach rather than shallowing your air intake. It is best not to static stretch before class. This can cause microtears in your muscles and leave you prone to injury! The joint mobility drills and bodyweight movements are more than enough. Static stretches, where you hold a position for 3 breaths or 30 seconds, is best saved for after your sessions as a cooldown routine. It is always best to stretch through all the major muscles of your body, but you can prioritise the muscles you worked during your session. For example, after a kickboxing class, you could stretch out your quads (front of your upper leg), hamstrings (back of your upper leg), glutes calves, and hip flexors. If you just trained upper body in an X-Training session, you can focus on your pecs (chest), lats (back), and biceps/triceps (arms). If you want to bulletproof your body against injury, make sure you warmup and cooldown before and after every session!

09.01.2022 Many people are opposed to the idea of running. It takes time, it’s uncomfortable in the beginning, and the heavier you are the harder it is. However, there are a whole host of benefits to running that simply cannot be ignored. Even 5 to 10 minutes a day is enough to improve your heart health. Your resting heart rate decreases over time when you run regularly, which means your heart becomes more efficient and doesn’t need to work as hard. Peo...ple who run have a drastically reduced risk of dying from cardiovascular disease due to their heart and lungs become more resilient and robust. This is especially beneficial during the current virus climate which attacks the respiratory system. It’s why we’ve introduced running as a staple for finishers in our X-Training classes and as warmups for the Striking and Grappling classes. Running also strengthens your bones, muscles, and joints. If running is a regular part of your exercise routine, you are less likely to suffer from knee osteoarthritis compared to those who never run. Every time your foot hits the ground, gravity causes stress to your bones and cartilage that then adapt over time to become stronger. Simply walking or swimming won’t have the same reinforcing effect that running does. However, too much running definitely can become a negative. This will be different for everybody. Start small and start slow! Jog until you can no longer jog, then walk until you can jog again. If your jog can become a faster run at any point, turn it up a notch! But don’t beat yourself up if you need to dial it back. Consistency is key, and it will unlock all of the health benefits of running for you! Download SugarWOD to track your 1.2km and 2.4km times! I've just uploaded some running workouts too If anyone is keen to book in for some 1 on 1 Personal Training, feel free to shoot me a message any time

05.01.2022 Thanks to these three for helping me through the Super Saturday Sesh! PM me if you're keen to train!!!

01.01.2022 If you're keen to get bigger, stronger, and leaner...look no further! I'll work with you to smash some strength, size, and fitness goals