BFS Health and Fitness in Moorebank, New South Wales | Gym/Physical fitness centre

BFS Health and Fitness

Locality: Moorebank, New South Wales

Phone: +61 402 653 612

Address: 2/9 Mitchell Rd 2170 Moorebank, NSW, Australia

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

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25.01.2022 Great turn out for our HERO WOD for ANZAC Day McDonald & Galagher 2RFT 200m run... 16 KB Swings 24/16kg 16 Pull Ups 16 Front Squat 50/30kg 200m run 14 KB Swings 24/16kg 14 Pull Ups 14 Front Squat 50/30kg 200m run 12 KB Swings 24/16kg 12 Pull Ups 12 Front Squat 50/30kg PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.** More then just a workout, its a way to pay tribute to the people past and present who sacrifice their lives to give us the life we have today. Lest We Forget

25.01.2022 As of Monday the 22nd of June our Timetable will be changing. Classes move back to 1 hour long and have a limit of 20 people per class. Please secure your spot by booking in ahead of time through MINDBODY.

24.01.2022 IF AT FIRST YOU DONT SUCCEED... Member Pierre Xfit stays persistent after failed attempts and nails not just his first Bar Muscle Up but went on to complete 7 reps total in this week CrossFit Games Open workout 19.4 Well Done Pierre!!!

24.01.2022 WE CANT WAIT TO SEE YOU AGAIN!!! As i'm sure you are all aware gyms re-opening are part of stage 2 in the easing of restrictions for COVID19 and although we are not there yet, we want to get this information out to you guys now so there are no surprises. Numbers In The Gym.... There will be a limit of no more than 20 people inside the gym at one time. Class takes priority when it comes to total numbers in the gym. Upstairs is available to use but will have a limit of no more than 5 people up there at any one time and will only be available to be used if numbers in classes allow it. Timetable There will be a slight change to the afternoon timetable. The new timetable will be as follows until further notice. 6am-7am 9:30am-10:30am 4:00pm-5:00pm 5:30pm 6:30pm 7:00pm 8:00pm The 30mins between afternoon classes will allow for thorough cleaning of equipment used in the previous class as well as allow you all to cool down properly and not feel like they are being pushed out the door. This will also hopefully avoid us having more than 20 people at the gym at any one time as one class finishes and the next begins. During Classes Everyone must wash their hands prior to class if you have not done so you will be asked to do so prior to joining the class. You will need to bring a towel to every class no exceptions. Hands towels are ok. After you’ve finished using any equipment please wipe it down. At the end of workouts we still encourage you to support each other with fist bumps but please no hand shakes, hi-fives or hugs. Sauna The sauna will be available for use, but only 1 person at a time and a limit of 30mins. You must bring your own bath/beach towel, a hand towel will not will not suffice. As we move into Stage 3 we will update you on any others changes at the gym. Take care and hopefully see you again very soon.

23.01.2022 To all the wonderful members of BFS. We miss you guys!!! Sending you and your familes lots of love....

23.01.2022 This is what its all about for us!!! #Repost @debthomas6 with @get_repost I started my Crossfit journey to gain outer strength but finding inner strength has been far more powerful to take on life challenges.... Surround yourself with positive people to find your positive outcome - done

23.01.2022 Cant make it to the gym today and need a workout at home??? Weve got you!!! Every Mon,Wed and Fri well post a WOD(Workout of the day) you can do at home using whatever you have available.... Make 2019 the year you made no excuses Todays WOD is... 3RFT 400m Run 15 Ground To Overhead Perform this workout in the quickest time possible prioritizing movement standards as see in videos. For Ground to Overhead you can use a barbell, two dumbbells or kettle bells, a weight plate or backpack. Use a weight that would challenge you to get the first set a close to unbroken as possible. Scaling Options: 400m Run - Scale distance to somthing you could complete in roughly 2mins or less. Ground To Overhead - Use an appropriate weight that would allow you to get a s close to 15 unbroken reps as possible. We hope you enjoy this workout. Happy WODing

22.01.2022 Im so sorry guys but in accordance with new measures to contain COVID19 we have been forced to cancel all classes until further notice. Thanks for understanding and know that this is not something thats been easy for us to do.

19.01.2022 Two weeks into isolation. Its pretty clear thats things are going to be like this for at least the next 6 months. So were interested to know.... ... Have you learnt anything since being in isolation and is there anything youve been taking for granted?

18.01.2022 WE"RE BACK!!! Weve been very quiet on our social media accounts over the past 12 months To put simply our view towards all forms of social media was very negative. ... We saw it as a time vampire, constantly sucking hours out of our day. Instead of seeing the positive ways that it could impact peoples lives it was our own naive and negative attitude towards it that stopped us from using it as a way of spreading our message of health and fitness. I have no issue in admitting we were wrong. Its taken being forced to close our doors to see the error of our ways. But learning from our mistakes helps us grow, be better and serve you better. THANKS FOR STICKING WITH US!!!

18.01.2022 OPEN INVITATION Saturday is ANZAC Day and although we can not commemorate together we will still be keeping with tradition and doing our Hero Workout. Hero workouts are symbolic gestures of respect for our fallen. ... Gym goers from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors. We invite you and you entire family to take part in this workout. Its a small way we can pay respect to people past and present who have or are still serving our country. This years workout is "Turns". 5RFT 15 Push Press - 50/30kg 21 Front Squats - 50/30kg 400m Run There is also an no equipment option so everyone can get involved. 5RFT 15 Hand Release Push Ups 21 Jumping Squats 400m Run Wed love to see plenty of photos of people getting involved so please tag @bfs_healthandfitness on instagram so we can share them. Give us a in comments below if you plan on taking part. LEST WE FORGET.

18.01.2022 Meet one of our hard working members Debra Thomas Deb has been apart of BFS for 3 years now. Check out her amazing progress. ... Shes lost a whopping 32kg!!! No crazy restrictive diets. Just consistency over a long period of time focusing more on creating good habits around her nutrition and training rather than just the number on the scales. It hasnt been easy. Shes worked her ass off (no pun intended) to get to this point. Were so proud of you Deb!!!

18.01.2022 Easter/Anzac Day Hours. From everyone at BFS we hope you all have a great long weekend

16.01.2022 EMPTY THE TANK Hardworking member JP goes all out in CrossFit Games Open workout 19.4. Hes currently 4th in Australia and 100th worldwide. ... Great job mate!!!

15.01.2022 STAY CONNECTED For many people, keeping a distance from others can be tough medicine to take. For some being social is as basic a need as food and sleep. ... The truth is, we all need connection with other people. Connections promote wellness. Human connection is essential for good health, especially when life presents situations that can cause increased anxiety. The good news is social distancing doesnt mean being alone. Here are some tips for staying engaged and connecting with others to stay positive and healthy: Connect digitally - Going digital unleashes unlimited possibilities for staying in touch. Try Video Calling. Most smartphones and computers can make and receive video calls, so that you can see and hear the person youre talking to. So start the day with friends and coffee or have an end-of-the-day happy hour drink together online. You could also try a virtual watch party of a movie or show or read grandkids/nieces/nephews a bedtime story. Online Groups. Online group where people can chat or leave messages can help you stay connected at any time. You might set up a group for your family, your friends, your gym, or your work. Your group can discuss anything and everything keep things light hearted and fun in these stressful times. Good old fashioned phone call. Not everyone is tech savvy. Just hearing someones voice can be enough to lift both you and the person youre callings spirits. Asking someone how theyre doing can also be all it takes to be honest about feeling isolated and lonely. Even if a call ends up being a voicemail, youve let someone know you were thinking about them, which is always good medicine. Remember..... Feeling connected to other people is good for us all the time, not just during a time of crisis. When the pandemic is over, keep checking in, keep communicating, keep making the time to prioritise the relationships that make you feel great. Itll be good for all of us.

15.01.2022 WE’RE BACK!!! Monday the 15th of June Classes start back at BFS. We’ve done our COVID safety plan and taken every precaution to ensure the safety of every person that comes to BFS.... Please make sure to book into classes through MINDBODY to secure you’re spot. From everyone at BFS we can’t wait to see you all and get after it Monday

14.01.2022 Heres what no one tells you about exercise... Getting fit is the hard part. Once you achieve a minimum fitness level, exercise stops feeling so bad and starts feel good.

14.01.2022 Start Where You Are. Use What You Have. Do What You Can.

14.01.2022 Its not about being perfect. Its about effort. Bring that effort everyday.... Thats where transformation happens. Thanks how change occurs.

13.01.2022 "Time is the wisest counselor of all." Pericles. So....... How have you been spending yours as of late?... We hope youve taken the high road on this one and used this time wisely. If you havent is time for change. Focus more on building greater connections family and friends. Start exercising more. Put a greatwe emphasis on eating better. Get those few extra hours sleep. Its been awesome hearing from our members on how theyve been using their time. Tony is a great example of how it can be done. Great job mate.

12.01.2022 A massive congratulations to member Jade on nailing her first strict chin up. Once a week Jade works with Coach @bfs_aaron on her specific goals. One we set was to hit a strict chin up. Jade is a mother of two and works full time. Jade is also a Type 1 diabetic and is insulin dependent. This comes with it own set of challenges.... Being an Insulin dependent diabetic is a roller coaster ride but having a coach to bounce off regarding sugar spikes and diet has been a massive help for her. Towards the end of last year she had trouble keeping levels steady, having extreme highs and extreme lows which was wrecking havoc on her in one instance her levels dropped so low an ambulance had to be called. This lead to her feeling tired majority of the time, unmotivated with no consistency in her training. Making some changes to her nutrition has helped Jade put in a solid 12 weeks of training since the start of the year keeping levels steady and training consistently 4-5 days a week and now has this to show for it. We could be happier and prouder of you Jade, Well Done!!!!

11.01.2022 CLASSES ARE BACK TOMORROW!!! We are super excited to be reopening tomorrow. We have developed a COVID Safety plan and will be enforcing the following measure to ensure the safety and well being of member and visitors to our gym.... SANITISE YOUR HANDS On Arrival, please use the hand sanitiser provided on the bench. BOOK IN CLASS If you havent already signed into class online by this point, please do so. This has to be done to keep track of who is at what classes incase there is positive test to COVID and we can trace and notify everyone who attended class with that person. BRING A TOWEL You need to bring a towel with you, if you do not have one you will not be able to use the gym, NO EXCEPTIONS!!! WIPE DOWN ALL EQUIPMENT Any equipment you use will need to be wiped down with disinfectant once youre finished using it. There are spray bottles and chucks provided for you to do so as well as a bin for you to dispose of chucks once youre finished using it. FIST BUMPS ONLY Fist Bumps only at the end of class, please no handshakes, hugs or hi-fives Finally, if you are unwell please dont come to the gym. Have a few days off and wait until you feel better before coming back. We cant wait to see you all this week.

08.01.2022 ITS A BOY!!! Congratulations to Megan Wilson and husband Chris from all of us at BFS.

07.01.2022 The past few weeks have been tough, no doubt a few meltdowns a long the way. But smooth seas dont make skillful sailors. #Repost @squat_university with @get_repost... I wish you guys all the best & hope youre all staying safe right now during these difficult times. My goes out to you all. With Coronavirus changing up how we live temporarily, many of us have had to change up our training routines in order to help slow the spread of the virus & decrease the burden on our hospital system. While this change can be frustrating for many who are used to being in the gym everyday - its important to understand the power of your mindset during these times. Its okay to be frustrated - but that doesnt mean you quit moving. Learn to challenge yourself in a different way than you have in the past. Heres two practical things any weightlifter, powerlifter or CrossFitter can do at home regardless of equipment. . 1 Slow tempo exercises - increasing time under tension challenges your body in a way to maintain strength without having to use heavy weight. 2 Visualization: use a PVC pipe or broomstick & walk through perfect lifts of heavy weight. Feel every aspect of the lift. Research shows you can actually train your brain to improve motor patterns through this type of training. . Different does have to be worse & challenging yourself in a different avenue of fitness can be very comforting in times like these until the storm passes. _________________________________________ See more

07.01.2022 WERE BACK!!! Monday the 15th of June Classes start back at BFS. Weve done our COVID safety plan and taken every precaution to ensure the safety of every person that comes to BFS.... Please make sure to book into classes through MINDBODY to secure youre spot. From everyone at BFS we cant wait to see you all and get after it Monday

06.01.2022 WE CANT WAIT TO SEE YOU AGAIN!!! As im sure you are all aware gyms re-opening are part of stage 2 in the easing of restrictions for COVID19 and although we are not there yet, we want to get this information out to you guys now so there are no surprises. Numbers In The Gym.... There will be a limit of no more than 20 people inside the gym at one time. Class takes priority when it comes to total numbers in the gym. Upstairs is available to use but will have a limit of no more than 5 people up there at any one time and will only be available to be used if numbers in classes allow it. Timetable There will be a slight change to the afternoon timetable. The new timetable will be as follows until further notice. 6am-7am 9:30am-10:30am 4:00pm-5:00pm 5:30pm 6:30pm 7:00pm 8:00pm The 30mins between afternoon classes will allow for thorough cleaning of equipment used in the previous class as well as allow you all to cool down properly and not feel like they are being pushed out the door. This will also hopefully avoid us having more than 20 people at the gym at any one time as one class finishes and the next begins. During Classes Everyone must wash their hands prior to class if you have not done so you will be asked to do so prior to joining the class. You will need to bring a towel to every class no exceptions. Hands towels are ok. After youve finished using any equipment please wipe it down. At the end of workouts we still encourage you to support each other with fist bumps but please no hand shakes, hi-fives or hugs. Sauna The sauna will be available for use, but only 1 person at a time and a limit of 30mins. You must bring your own bath/beach towel, a hand towel will not will not suffice. As we move into Stage 3 we will update you on any others changes at the gym. Take care and hopefully see you again very soon.

05.01.2022 - TRANSFORMATION - We couldnt be prouder of one of the BFS originals Stefannie Costa The first photo(left) is Dec 2014, the second photo(right) April 2019.... Shes a hardworking mum of two, that came to us after the birth of her second child looking to get fitter and lose weight. Over that time shes worked super hard not just in the gym but out of it too completing her diploma in migration law. Super consistent she shows up to 6am class without fail and always gives 100%. With her fair share of obstacles along the way shes never given up and never stopped trying. We couldnt be happier for you Stef!!!

04.01.2022 https://www.youtube.com/watch?v=Ong7ynzfV-o

04.01.2022 MASSIVE GOAL ACHIEVED One of our long time members Deb hit 365 days smoke free!!! More than 40% of people who try to quit fail so we couldnt be more proud of her.... The health benefits of quitting smoking are almost instant. Just 1 day after quitting smoking, the risk of heart attack begins to decrease. Blood pressure begins to drop, decreasing the risk of heart disease from smoking-induced high blood pressure. A person has a greater sense of smell and more vivid tastes as their nerves heal. Nicotine levels in a persons body are depleted, this initial depletion can cause nicotine withdrawal. Around 3 days after quitting, most people will experience moodiness and irritability, severe headaches, and cravings as the body readjusts. She pushed through Lung function begins to improve as the lungs heal, lung capacity improves and there is less coughing and shortness of breath. For the next several months after quitting, circulation continues to improve. Nine months after quitting, the lungs have significantly healed themselves. The delicate, hair-like structures inside the lungs known as cilia have recovered from the toll cigarette smoke took on them. These structures help push mucus out of the lungs and help fight infections. The risk of heart disease will decrease by half after quitting smoking for 1 year and the risk for coronary heart disease decreases by half. We are so proud of you Deb

04.01.2022 Today’s our 6th Birthday at BFS and what a better gift then the news of being able to re open our doors. More details to come soon but to say we’re excited to reopen our doors on the 15th of June is a MASSIVE understatement!!!

04.01.2022 ATTENTION: There will be no 6pm CrossFit tonight, we will be running a wet weather session with Menai Roosters A Grade Rugby League team. 5pm and 7pm Classes will run as per normal.... Apologies for any inconvenience.

03.01.2022 Cant make it to the gym today and need a workout at home??? Weve got you!!! Every Mon,Wed and Fri well post a WOD(Workout of the day) you can do at home using whatever you have available.... Make 2019 the year you made no excuses Todays WOD is... As Many Rounds As Possible in 14mins 40 Double Unders/80 Singles 10 Hand Release Push Ups 20 Alt Lunges. Complete this workout in the quickest time possible prioritizing your quality of movement over how fast you move or how heavy you lift. Scaling Options: Skipping - If this is something you struggle with you can lower the reps to something you could complete in roughly 60 seconds. If you dont have a skipping rope you can run instead using a distance you could cover in roughly 60 seconds. Push Ups - As shown in the video, you can choose to do them on your knees or on your toes. Lunges - Our aim for this is to get our knee to the floor, if this is not possible use some folded up towels as a target and find a depth you can manage. If lunges give you knee pain you can do alternating step ups instead. If you find the lunges easy then feel free to add weight or jump at the top of the lunge. This is a repeat workout from Jan 18th 2019. Repeating a workout is good chance to test your fitness and see improvement. Its important when re-testing you use the same movements/scaling options etc to get an accurate measure of how youre progressing. We hope you enjoy this workout. Happy WODing

02.01.2022 A BIG Congratulations to member Michelle Norton on being currently ranked number 1 in her age group for the National Spartan Series. Anyone that knows Michelle knows how hard she work putting in countless hours each week to work on her weaknesses. Although this was never the goal this year, this an indication of her hard work paying off. Well Done Michelle!!!

01.01.2022 The moment you start putting as much effort into perfecting your light lifts as much as your heavy ones is the second you take a step closer to finding out how strong you really can become.

01.01.2022 "You drown not by falling in the river, but by staying submerged in it " - Paulo Coelho. Its very easy to let a bad day turn into a bad week. A bad week turn into a bad month.... Were not robots, youre going to have times when motivation is low and you just cant be stuffed. As coaches we have struggled with this too since the shut down. Its also our responsibility to do something about our own happiness and well being. Dont wait around hoping for a better day. TAKE ACTION!!! Unless you keep fighting, you will most certainly drown in your own sadness. Stay strong, start small and if you need us were there for you.

01.01.2022 Todays our 6th Birthday at BFS and what a better gift then the news of being able to re open our doors. More details to come soon but to say were excited to reopen our doors on the 15th of June is a MASSIVE understatement!!!