Cronulla Strength & Movement in Caringbah, New South Wales, Australia | Sport & recreation

Cronulla Strength & Movement

Locality: Caringbah, New South Wales, Australia

Phone: +61 400 676 627

Address: Unit 6, 16-18 Northumberland Road 2229 Caringbah, NSW, Australia

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

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• Gym/Physical fitness centre

25.01.2022 Becoming More Athletic These 3 exercises: the RDL, back extension and bench row have been a staple of my programming for going on 10 years now. From the moment I started kickboxing I began following a structured program put together by my gyms strength & condition coach with the aim of becoming a more athletic and resilient martial artist!... It is safe to say these 3 movements never left the toolbox they simply varied in frequency, volume and intensity from one training phase to the next, and there is a real good reason why - the muscles of the posterior chain ( hamstrings, glutes, lower and upper back etc) are responsible for producing power and reducing the risk injury! Training the glutes, hamstrings, and lower back especially, can dramatically improve your athleticism as they are the prime movers of forward propulsion leading to you being able to run, jump, throw and punch harder So if you are looking to improve your athletic abilities then adding these 3 exercises into your program are a must. So if you are looking to improve your athletic abilities then adding these 3 exercises into your program are a must. After 10 years of martial arts training it surprises me that a majority of gyms offering these services are still avoiding running a concurrent strength & conditioning program for their athletes. If this is you, then please believe me when I say you are only hindering your ability to be faster on your feet and with strikes, enflict the most amount damage on your opponent and becoming resilient in the ring. So if you’d like to find out more about how we can help you improve your athleticisim send simply send us a DM

25.01.2022 Media Day Bondi Beach 3 days out Almost time to finish the year with a bang... Tszyu vs Morgan Bankwest Stadium - Be There!

24.01.2022 Increasing Trunk Rotation For Boxing If you are someone who struggles with adequate range of motion whilst throwing a cross, a hook or even linking both together then these 3 exercises are for you. The ability to rotate through the trunk whilst boxing is extremely important to ensure efficient and effective transfer of force from the foot to the fist when throwing your punches.... Quite often in boxing, kickboxing or even martial arts we warm up with skipping or shadow sparring to gradually increase our heart rate and prepare the body for the session ahead but never do we aim to improve the quality of our movement, in turn improving our striking. Simply arriving to class earlier, getting the body warm for 5 minutes then spending 5-10 minutes on specific mobility exercises such as the ones shown in the video will not only improve your technique and improve your punching power but also help reduce risk of injury. To find out more about how you can use strength and conditioning to improve your boxing simple send us a DM

24.01.2022 Don’t mistake movement with progress Just because you are hitting the gym everyday doesn’t mean you are getting a lot done Your intent behind each session is what ultimately dictates your results... Simply turning up to the gym to tick a box off your to do list for the day just isn’t going to cut As much as training should be fun, for the majority of the gym goers out there it’s more than that, it’s a tool they use to lose weight, improve their health and optimise performance - even if they aren’t willing to admit So ensuring you turn up to your session with the right mindset is a must, and if this is something you struggle with then joining a gym with great coaches who keep you accountable and push you to be your best is a must. Whilst our goal is to ensure you have fun everytime you turn up (like Shakira does) it is also our responsibility as your coach to ensure you get the results you signed up for and we know Great coaching + smart programming = progress If you struggle with motivation and find yourself just moving through the paces, DM us to get our 7 Day FREE trial offer whilst we still have it available! P.s Shakira has been crushing it in the gym dropping body fat, improving her strength and fitness PLUS learning new skills. Super proud of you lovely keep up the amazing work!!

23.01.2022 Tired of reaching for your goals and getting no where? Feel like you are training hard, cleaning up your diet but not getting the results you deserve? We hear you, infact we hear it quite a lot with new members who join our gym!!... Wanna know what’s been holding them all back ? CONSISTENCY They haven’t found a way to balance their family or social life, with work and their health They are always all in or all out Good for week - don’t see results - all out again It is vicious cycle and trap the fall into I could go on for hours about why, about how 6 week challenges mess with peoples heads, but that’s not what this is about It’s about how we fix the problems and help our members with the solution We eliminate the training to burn calories mindset by nutting out performance based goals to give them purpose within our sessions. We don’t train create room for more food. We throw out the restrictive diet mentality. We educate them on why there is no such thing as good or bad food, that they don’t need to spend their whole Sunday in the kitchen meal prepping, and that they don’t have to avoid social meals with friends to lose weight. There is no cookie cutter approaches here that completely turn your life upside down - it’s all personal. We create a plan that envolves weekly check ins and accountability. Nooo that doesn’t mean giving you burpees if we haven’t seen you in class or if you were caught on Instagram having drinks with friends. It revolves around setting 7 day targets with your coach on a weekly basis for you to work towards whilst ensuring the needle is moving in the right direction of greater goal. It’s via education, personal coaching and weekly accountability that we help you build realistic strategies tailored to your lifestyle and current circumstances to ensure you achieve sustainable, long term results. If you are interested in having a chat about your goals please feel free to give us a call 0400 676 627

23.01.2022 If you struggle to find motivation to go to the gym, then it’s time to re-evaluate your training What’s your goal? Those who train without a purpose or goal often follow a similar path - ... Stay consistent for 1-2 weeks, then fall off the wagon If this resonates with you, then maybe it’s time to sit back and ask yourself: Does my training help me: Move away from pain? Improve my mobility? Develop my strength? Develop my conditioning? OR Does it just make me sweat If the answer is ‘sweat’ then it’s time to look for a gym, like ours, that will ensure you are ticking the above boxes. If you start training to make progression, then you’ll become addicted to the procces, and motivation won’t be necessary So if you are stuck and unsure how to move forward in 2021 - WE CAN HELP YOU!! Try our 21 day kickstart for just $60. Comment below or DM us to make a start today.

22.01.2022 We pride ourselves on the incredible community we have built It is inclusive, supportive and a safe place for many What we love most is the inclusion of children amongst it... They start early at CSM, shadowing their parents around the gym, developing a keen interest in fitness as their parents set an incredible example for them by balancing family time, work and their health. Ellyse and I are so grateful that our young Kayden will have the opportunity to grow up in this community, surrounded by such loving, caring people who prioritise their health and well being. 2021 is going to be very exciting for all the CSM mums to be, Kayden can’t wait to have some new friends their with him.

22.01.2022 If you’ve found yourself becoming stagnant with your motivation to hit the gym Maybe it’s time to ask yourself why? Are you just a number?... Do you not feel comfortable or safe? Are the people you are training with helping bring the best out in you? Or is the training? Are you working out without a purpose? With no direction or structure? These are all common reason people turn up for the first 14 days then go missing AKA fall off the wagon! If this resonates with you then I’d suggest it is time to re evaluate your current situation - are you just rocking up to burn calories or is your training helping your move, feel and look better? Does your gym help improve your range of movement, reduce pain, help you feel strong, fit and more confident in your own skin? If you answered No to most of these questions then it’s time to make a move and we are confident we can help you!!! So if you have hit a rut, and can’t get out then all you have to do is reach out In fact right now you can experience our facility and get a taste of the above for just $60 by jumping onto our 21 day kickstart - all you have to do is DM us or comment below !! We hope to see you soon!

21.01.2022 Let’s talk training and dieting Whilst we don’t want you to flog yourself in the gym everyday or be completey restrictive with your diet there is most certainly expectations for you to challenge yourself and or be uncomfortable Training with purpose and being inclusive in your diet of the foods you enjoy does not give you a ticket to cruise through your sessions or over enduldge... People think because we don’t promote these strategies that training and dieting when working with us is going to easier and whilst you won’t over reach leading to burn out and get to keep the foods you enjoy in your life, the process is still far from being easy Your sessions will still challenge you physically and mentally. You will work hard within them and push your threshold If your goal is fat loss then you will still battle with a little bit of hunger, need to limit how often and how much of those yummy foods you enjoy and most certainly need to have to have self control at social outings. There is no easy way out, there is just smart and sustainable methods you can implement to ensure long term results. Stop searching for short cuts and easy outs What ever way you go about it, it’s going to challenge you, it’s just whether you want to enjoy the process a little more whilst creating life long healthy habits.

19.01.2022 The gym is just as much about disconnecting from the world as it is pursuing a physical goal. During the COVID-19 lockdown the thing people missed most was the place that had become their sanctuary - their gym. Whether it be:... to sweat out the stress from their day to day life catch up with their new found friends that share the same values or achieving that feeling of accomplishment after finishing a session that challenges them both mentally as well as physically It was something they looked forward to each and everyday!! It truly is good for your soul!! When we feel better mentally we are more productive, more open to change, more accepting of adversity and less likely to accept mediocricy from ourselves! When you find the right gym you will feel mentally and emotionally stronger and not only will you feel physically better your home life, your work life and your social life will also be less stressful and more fulfilling. If you would like to come and try out CSM to meet some awesome people and get a mental and physical workout send us a DM for a 7 day free trial.

19.01.2022 Platued with your strength? Haven’t hit a PB in sometime? The problem usually lies within the ego... Too many people are afraid to knock a few kgs off the bar, and take a couple of steps to make some big gains in future They get too caught up worrying about what everyone else is doing, and trying to prove themselves by adding more load to the bar, that they forget that movement quality matters, and without it, stall points will continue to arise until they are addressed or worse they get injured Spend more time getting into better positions Whether that be in your warm ups, during your working sets, or as part of your accessory work John (pictured) has made huge progress with his snatch, not by snatching more either, but by spending time after class doing corrective exercises, and also implement specific strategies to help improve his positioning and confidence in the bottom of an overhead squat. John was simply performing timed holds in this position. 4-5 sets of 20 seconds, sitting in the bottom of the overhead squat after class. Exciting? No! Beneficial? He will continue to get stronger and blast through plateaues with this approach Stop looking to add more weight and do more reps and start looking at where you can improve your movement quality!

14.01.2022 2020 has been one hell of a roller coaster!! 2021 we are coming from ya head on and looking to start the year strong Today we are running a pretty exciting promotion for new members! ... This is something we have never done at CSM before 20% off our 6 month & 30% off our 12 month group strength and conditioning programs paid up front. That’s: - 2 x 1 on 1 fundamentals personal training sessions - Unrestricted access to our all sessions on the timetable - Nutrition coaching from a qualified sports nutritionist - Weekly accountability to keep you on track and motivated throughout your time with us 6 month NOW $1770 WAS $2228 12 month NOW $2912 WAS $4480 To jump on the deal before it expires at 10am Monday 28th December shoot us a Dm! We only have limited spots due to the incredible discount you are going recieve on your training for 2021!!! Pumped for a massive year!

12.01.2022 BULLET PROOF Our new group program has been an absolute success Those who have attended week in and out are already moving away from pain, have increased range of movement, improved strength through range and are feeling more stable under the barbell.... If you are someone who is constantly battling niggling injury, struggles to execute movements properly due to mobility restrictions, lacks stability when challenged under the barbell or strength in end ranges and aren’t motivated to do something about it yourself.... Then these classes are for you!!! There is a lot to the puzzle then just stretching and mobility - we know this is the piece you are missing!! If you are interested in getting started then simple us a DM and we can get the ball rolling!! Increased ROM Improved strength through range Rehabilitation Can aid improved body composition Get started now!

12.01.2022 As we get older we become wiser to the fact that less is more We reduce the size of our circle of friends, quality over quantity We don’t need to please everyone by attending every social event on our Facebook calendar, we choose the ones that matter most... And when it comes to training we understand that we don’t need to smash ourselves for an hour everyday to get results. We simply need to move well, build strength by following a simplistic, structured program, and develop fitness by implementing thoughtful, intelligent intervals Your body and mind will thank you once you stop abusing it and calling it doing fitness

11.01.2022 NOVEMBER CLIENT OF THE MONTH Congratulations to November's client of the month Tegan! Your hard work most certainly has not gone unnoticed and you should be extremely proud of what you have achieved to date.... Tegan has been a committed and hard working member of our facility for over 2 years now and when she isn't on the gym floor lifting like a boss, she is supporting our other community members to ensure they achieve their goals too. Her dedication to rehabilitate her knee injury, develop her fitness whilst unable to lift weights and make some incredible changes to her diet to improve her health during this time has been admired by all our CSM coaches along with our members. http://www.cronullastrengthmovement.com.au/clients/tegan

11.01.2022 It’s not about how much you know It’s about how much you are willing to learn then implement This is Chris, one of newest post lockdown members... He joined our community after doing some of our outdoor group sessions, and it was the very first time he has ever stepped in a gym in his life. He didn’t know any of the terminology used in our classes, how to execute any of the exercises we use in our programming, let alone their names, and he had no idea what to expect from our sessions But he left his ego at the door and got amongst it anyway Fast forward 4 months and he trains 4-5 times per week, is comfortable with a barbell, has some fundamental gymnastics movements down pat, isn’t aftaid of a long distance run, and is willing to get a little bit uncomfortable in workouts. He has more energy, is happier, has put on some muscle, and is in the best shape of his life. Chris attends every session like it’s his last, he listens to instructions intently, asks questions, then trains with intent and purpose His amazing achievements to date are result of his hard work and desire to be better everyday. This is just the beginning of his journey but with the time, effort and discipline he is applying, results will continue to come build on each other proving to him just how much he is capable of! Keep up the hard work legend we are all extremely proud of you

10.01.2022 Your level of success is only ever predetermined by your level of effort!! Massive congratulations to Matt for taking out 3rd place in the Functional Fitness Federations individual category. Matt will now represent Australia in the IF3 continental cup along side @iamkhanporter and Jake Law.... Matt has being training extremely hard for a few years now to compete at this level, he dug his shoes in hard during Covid, and it’s all paying off now with 3 events to come, 2 finals interstate, and online international event. Big congratulations mate, we are soo damn proud of you!!

10.01.2022 Performance based goals and a strong community is what keeps most people turning up to the gym, regardless of whether their intial goal was to look better or not. Structured programming allows our members to train with a purpose and see consistent progress in skill development, fitness and strength! It gets them excited to dig a little deeper in our sessions, be more dedicated with their training and apply discipline in other aspects of their life which later will transfer ...over to their nutrition. When our members realise that to progress further with their training they need to spend some more time and energy on their diet it’s an easier task to manage - they now have an exciting reason to. Maybe it’s a new PB, faster time in a workout or just to be able to recover quicker between sessions. We’ve found it usually takes someone around 12+ months of training before they really start to buy into making serious, sustainable changes to their diet and thats why we focus on giving our clients performance based goals. If you are keen to learn more, simply DM us to give our 21 day kickstart a try!!

10.01.2022 Patience?? Ever heard the saying patience is a virtue?? This is something I truely believe. A lack of patience 100% has the potential to delay or even prevent you from reaching your goals. Regardless of what your goal is or how long it takes you to achieve it it will take even longer to maintain it. ... You need to be patient - learn strategies and set in place new healthy habits to maintain your goals whilst also continuing to improve your health. Your life is a sum of what you do on a daily basis. So why not make little changes daily that coincide with your goals. Everything always takes longer than anticipated so stay strong, consistent and be patient. There is no magic pill or magic number so let’s stop trying to speed up the process and enjoy the journey. I truely believe that becoming the person who achieves their result is much more becoming and produces more happiness than achieving the result itself. If you would like help to achieve your goal and to enjoy the process email us at - [email protected]

09.01.2022 Start your week with intent!! Guys every week you should have goals or habits that YOU want to work towards. By doing this you are intentionally working towards self growth. Yes some weeks won’t be perfect. Some weeks whilst working on your goals or habits you will find new areas that need to be worked on and some weeks you will completely fall off the wagon but you pick yourself up and let us help you get back on that wagon. ... If you feel like you have plateaued or feeling stagnant then challenge yourself and set some goals for yourself to motivate and challenge you to step it up. So what are some weekly goals: Do you want to meal prep? Sleep better? Attend the gym more? Have breakfast daily? Add in a planned walk? Go for a run? As a coach I hear so many ‘this week I want to...’ BUT what I don’t see is the intentional action behind what you want. One of my favourite quotes is - A goal without action is just a wish!! Guys it’s about learning the how to achieve your goal!! If this is something you want or need help with email us at [email protected]

09.01.2022 Bay Games Unstoppable 2020

08.01.2022 Balance?? Okay guys in all seriousness what does balance mean? I guarantee every single one of you will have a different meaning of balance. ... And why is that?? Finding balance in life was always something I struggled with. A year ago I thought my life was busy.. and yep let’s throw a baby into the mix now it’s even busier and crazier than ever. And now.. let’s throw a post grad uni degree into it. To say I like a challenge is an understatement!! So how do you stop feeling overwhelmed and find it? I think you find it by realising that it’s different for everyone and it’s ever changing. What you feel is balance is going to be different to your partner, to your friend or your mum etc. Similarly, what you thought was balance last year will be different to now, or even balance today may be different to yesterday. The other thing that will help find balance is removing the guilt from finding what is right for you. By this I mean; removing the guilt from prioritising the different aspects of your life. If I prioritise work; I feel guilty for not prioritising my son or my partner. If I prioritise my family; I feel guilty for not prioritising work and my clients. Then if I prioritise work and my family; I feel guilty for not prioritising my friends. It’s never ending.. you can always find something to feel guilty about. So let’s just stop. We are all facing these issues.. so why should we feel guilty? It gets you nowhere fast and that ‘to do’ list of yours will not get any smaller. So guys.. the take away messages: * Continuously reassess what balance means to you * Continuously reassess your priorities and * Remove the guilt from what you prioritise and when If you can master these then you can find balance in your life!!

07.01.2022 Tired of being stiff and sore? Unable to touch your toes and worried one day you may not be able to put on your shoes? Maybe it is time to invest in taking care of your body by implementing some mobility... Check out our latest blog below to see just why it is so important https://www.cronullastrengthmovement.com.au//mobility-why-

06.01.2022 What a way to finish the year!! Congratulations on an incredible victory Timmy I’ve been lucky enough to witness first hand a snippet of the hard work you have put in to become the fighter you are and there is no doubt in my mind that 2021 is going to be your biggest year yet.... Forever grateful to be a part of your team and share this journey with you. We’ve clocked up some hours together now in the gym and they will be moments I cherish forever. Proud of you mate. Enjoy your well earned break.

03.01.2022 Medicine Ball Punch Variations Want to improve your punching power? Well why not try implementing these 3 explosive medicine ball drills which are specific to boxing into your strength & conditioning program.... Implementing drills like the ones shown in our video can help you improve your rate of force production, kinetic chain linking and hand speed. Ultimately developing your striking efficiency, speed and power. These punch specific exercises are a fantastic way of transferring the strength and speed gains made from your program into a punching action!! The best thing about drills like these are they can be modified to simulate boxing specific movements such as foot work defence, hooks, body rips etc For more information on strength & conditioning for boxers visit our website www.cronullastrengthmovement.com.au

03.01.2022 Sweat does not = fat loss There I said it I’ve been wanting to for a while... People just don’t like hearing the truth and like to believe that their daily HIIT sessions are being effective in other ways than just improving their cardiovascular health Ultimately what is going to determine your success in achieving fat loss is your nutrition How you look when you’ve achieved fat loss is going to be dictated by the type of training you do. At CSM our programs are designed to help you move, feel and look better. We start our sessions with barbell strength, before moving into some function body building accessories then finishing off with a structured conditioning piece. If you are tired of doing the same repetitive workouts, are craving some variety and want to feel stronger then come give us a try, you won’t be disappointed!! Click the link in our bio to secure your 21 day kickstart for just $60

02.01.2022 Have you done the work? Once you decide you are in control the world is yours!! One thing that bothers me so much as a coach is when clients get upset when they don’t see results, yet they haven’t put in the effort required to achieve them. ... I completely agree there are moments and times to pull back, be kind and lenient on yourself but you also need to realise there are times to grind, get uncomfortable and sacrifice. Guys let’s stop blaming other people, events, hormones, genetics when we continuously don’t get results. Take a step back and learn to acknowledge that you are the reason you didn’t achieve them. My intent from this post isn’t to make people feel bad. I want to encourage you to step up and kick ass as we end the year and start a new one. Take action and own your journey.

01.01.2022 Is your training moving you away from pain? Improving your range of movement? Increasing your strength and fitness?... Ultimately making you feel and look better? Nooooo you say... Well maybe it’s time to stop being flogged everyday with your gyms 30 seconds on 15 seconds off interval circuits!! Take a moment to think about why you signed up to your gym and then ask yourself are you getting closer to that goal? I’m guessing you were tired of being stiff and sore, over getting injured playing sport, pissed off with your constant lower back pain, always lacking energy, feeling weak and not happy with the way you look?? Yesss..... Well I think it’s time to change. It’s time to train smart and implement nutritional strategies you can stick with. It is time to start focusing on the quality of your movement and recovering properly from each session. It’s time to work towards those things you set out to achieve in the first place before you got side tracked by the offer of fast results, gimmicky training and flash looking equipment!! And we have the answer for you... Our group training program was designed to help improve our members movement dysfunctions, teach them how to lift effectively and safely, educate them on how much to lift and how often; all whilst helping improve their fitness using smart, thoughtful conditioning protocols. Our sessions are strategically planned in regards to intensity across the week to ensure our members recover properly from one day to the next, allowing them to train as frequently as they like. Combine education, coaching, smart programming and recovery protocols with our personalised nutrition coaching and you are bound to achieve the results you want PLUS more. So if you are ready to give us a try and change the way you view training and nutrition DM us to try out our 21 day kickstart for just $60!!! Link in bio

01.01.2022 Good And Bad Food One of my favourite foods to add to a home cooked meal is fried rice ... What really ?? Bad food right?? What’s a coach doing eating that!! Good and Bad Foods I find it soul destroying to hear people use the terminology of ‘good’ and ‘bad’ when they describe food. What makes food good or bad? Who determines whether food is good or bad? Labelling foods as bad establishes a negative association with certain foods. It develops food guilt, negative food relationships and negative behaviours regarding food restrictions. All foods should be able to be loved and enjoyed. If we are going to label them anything how about we use the word ‘preferred’. Depending on your goals there are some more preferred food options than others. So many fitness professionals are ready to label foods rather than educate their clients. People need to be educated on moderation and portion control compared to being scared into restrictive eating. The reality is there are foods that help our body thrive and foods that don’t and by that we mean foods that have high nutritional value and those that don’t. Does that mean we need to eliminate those that don’t?? NO - we just eat them in moderation. Let’s stop the food shaming and find our own healthy balance of all foods!! This was my delicious home cooked meal on Wednesday night - BBQ salmon, 150g of fresh veggies and 150g of Chinese fried rice No good and bad here, just me trying to tix some boxes whilst enjoying the foods we like!!