Dynamic Fitness Studios Benalla in Benalla, Victoria | Gym/Physical fitness centre

Dynamic Fitness Studios Benalla

Locality: Benalla, Victoria

Phone: +61 448 004 282

Address: 26A Nunn Street 3672 Benalla, VIC, Australia

Website:

Likes: 401

Add/Update information

Reviews

Tags

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

25.01.2022 Please note there is a timetable change for one of the huff and puff classes. The new time is 6pm Monday evening see you thenPlease note there is a timetable change for one of the huff and puff classes. The new time is 6pm Monday evening see you then

25.01.2022 Week 30 The KonMari Closet Challenge: WEEKLY CHALLENGE TIME! This is one of our Top 10 Client Favorite challenges! Are you ready?! Its time to CLEAN OUT YOUR CLOSET! ... If you havent already?! Last year Marie Kondo swept the world with her KonMari decluttering technique, which has you get rid of anything that doesnt spark joy. There was even a Netflix series about it! Using her technique, she has everyone begin by decluttering their clothes. If you watched the Netflix show, you saw people with huge mounds of clothes carefully examining each item before deciding whether to keep, toss, or donate. Well, thats your challenge for this week. Doing this will definitely give you some perspective on how much we can accumulate! Here are Marie Kondos tips: Before you start, think into the future and imagine yourself there. How do you want to feel/look? Next, its time to get to work. Hold each piece of clothing in your hands to see if it matches the image/feeling of your ideal future life. Does the clothing spark joy? If it does, keep it! If it doesnt, thank it for its service in your life, and release it by putting it in the discard bin. Another tip from KonMari is that neat doesnt mean decluttered. This isnt about simply organizing your clothes, but about shedding items you no longer use, want, or enjoy. Are you in!? Let me know below (and be sure to take pics)!

25.01.2022 Nighttime snacking Challenge! WEEKLY CHALLENGE TIME! This weeks challenge has the potential to create some AMAZING (positive) shifts in your energy, your sleep, and how you feel in general.... Its the NIGHTTIME SNACKING challenge. As in, for this week, we are NOT going to do it well finish eating 3-4 hours before we go to bed. So, if you normally go to bed around 10 oclock at night, that means no eating after 6 or 6:30 p.m. I think youll be blown away at the difference this can make in how you sleep and also how you feel the next day. I know I was, when I first gave this a try. Heres why: Your body works hard while youre asleep, helping your body (and brain!) recover from the previous day and restore for the next. If your body is busy digesting food, you wont be able to spend all of your resources on recovery and restoration! Your energy will be diverted. Here are a few tips: If youre legitimately hungry at night, try eating a little more during the day. (This isnt about deprivation, its about timing your food intake to feel better!) Drink herbal tea instead of snacking. ( I love my liquorice tea because it feels like Im having sweets ) The first night or two, distract yourself by tackling a job around your home youve been meaning to get to, or reading instead of watching TV. Brush your teeth right after dinner. I cant wait to hear what a difference this makes! Are you joining us? Let us know REFERENCE: www.ncbi.nlm.nih.gov/pmc/articles/PMC3227713/

25.01.2022 Seniors classes now every Monday, Wednesday and Friday on zoom at 9am! Enquire direct.

24.01.2022 HIIT CLASS Mondays at 5.30pm- please message to book your spot! Dont forget your mat and water bottle. Limited spots left

24.01.2022 What is the benefits of running with bands? It helps develop speed and explosive lower body power the added resistance and explosive form helps to build strength and endurance in hip and leg muscles #resistancebandsworkout #strength #endurance #bootcampworkout every Saturday.....

24.01.2022 I have a few spots left in 0830am Bootcamp Saturday at All blacks stadium. 0930am had 2 spots left Don’t forget your water bottle amd towel!

23.01.2022 When the trainers train the trainers We nailed it! 7 rounds #cardio #endurance #tough

23.01.2022 Tracey is back at it again lacing up her runners and pounding the pavement! Lets all get behind her and donate to hopefully find a cure. Good on you Tracey we back you all the way

23.01.2022 Early Bird Challenge: WEEKLY CHALLENGE TIME! This weeks challenge can help get your days off to a calmer, easier start. Your challenge is to set your alarm and get up 15 minutes earlier every day this week!... A study done at Harvard showed that early birds people who get up earlier in the morning tend to be more proactive and successful in their careers. They tend to be goal setters and goal getters! What should you do with this extra time? Its totally up to you. But here are some ideas: Start a journal Read inspirational books or articles Listen to a motivating podcast or audiobook Go for a short walk Meditate Or if you usually find yourself stressed and running around in the morning, you can use the extra 15 minutes to add a little ease and buffer time into your routine. Basically, do anything that makes you feel empowered and inspired to take on the day and make the most of it! What time do YOU normally get up each morning? Are you a natural night owl or early bird? Will you be joining in the challenge!? Share a gif in the comments and let us know! Reference: https://hbr.org//defend-your-research-the-early-bird-reall

20.01.2022 Having a ball... pardon the pun #seniorsclasses #strengthandconditioning #social #fun

19.01.2022 WEEKLY CHALLENGE TIME! This weeks wellness challenge is good not just for your body... but its also good for your wallet! Were going to pack a lunch every day this week. Thats right no takeout lunches!... Bringing your own lunch to work gives you control over what youre eating. Restaurant/takeout food almost always has more calories, salt, sugar and processed foods than meals we make at home. Plus, its cheaper. If you eat out twice a week at $10/lunch (a bargain), that adds up to more than $1,000 a year in meals. Packing your lunch doesnt have to be an elaborate process. You can simply make extra portions of dinner, so you have leftovers to bring with you, or you can throw together a full-meal salad by adding tuna, pumpkin seeds and cannellini beans to a regular garden salad. Heres a super easy and delicious take-it-to-work meal idea: Saute some lean ground meat (chicken, turkey or beef) with onions and peppers, add a jar of salsa, and throw in some canned (and rinsed) black beans. Make your own taco bowl by serving the salsa/meat mixture over rinsed bagged salad or sweet potato. Delicious! Will you be joining us for lunch this week? Let us know in the comments and please share any of YOUR favorite lunchtime recipes!

17.01.2022 Bookings on the mindbody app

17.01.2022 A kind thoughtful fairy dropped off a survivalpack... she knows our weakness! A burpees and push-up per chocolate! #manythanks #love ... and yes we share.... #strawberrys #chocolate

16.01.2022 Candy-Free Challenge: CANDY CHALLENGE! I have a scary challenge for you this week.... It’s to JUST SAY NO to candy. Yes, ALL OF IT! Let’s face it, candy isn’t good for anyone ... and once you have one piece, you want more and more of it. It’s best just to avoid it altogether! It’s packed with sugars, high fructose corn syrup, artificial ingredients and who-knows-what chemicals all of which add up to a big BOO for your body! Saying no is actually a TREAT for your body. You’ll avoid mood swings, cravings, stomach issues, and headaches. A fun-sized candy binge is NOT fun in the long run, because it can ruin your hard work and will just throw you off course! Crush the candy with these tips! Buy candy you don’t like. Wait until the last minute to buy your candy. Donate leftovers to a local food pantry. Are you IN for the No-Candy Challenge!? Leave a comment below!

16.01.2022 Dry Brush Challenge: WEEKLY CHALLENGE TIME! Taking just a few minutes before your shower can make a big difference in the health of your skin AND help boost your bodys natural detoxifying system.... This weeks wellness challenge: dry brush your skin every day this week! If you havent heard of dry brushing before, there are several good reasons to give it a try. Its exactly what it sounds like: brushing your skin with a dry, natural-bristle brush. Science shows that dry brushing has positive health benefits beyond giving you smoother skin. Your skin is your bodys largest organ. Dry brushing helps exfoliate old or dry cells, which can help unclog pores, eliminate blemishes, and allow your skin to breathe. Plus, the gentle brushing of your skin can help your body detoxify itself by increasing circulation AND promoting lymphatic flow. Not only that, but brushing can leave you feeling energized because it stimulates your nervous system. How to brush your skin: Use a long-handled brush (so you can brush hard-to-reach areas like your back) that has natural bristles. The bristles shouldnt be too stiff, because you dont want to damage your skin, but should provide enough friction to exfoliate. If you dont have a dry skin brush, thats ok! You can use a washcloth and gently massage the skin for similar effects. Start brushing UP your body from your feet, in long, slow strokes. Overly vigorous brushing can cause scrapes or bleeding, so be careful not to overdo it! Avoid any areas of broken skin, breakouts, sunburn, rashes, infection, etc., and go easy on sensitive areas like your stomach, chest, or torso. If some areas are too sensitive, you can use a dry washcloth instead. Brushing your skin when its dry helps to exfoliate and improve circulation without causing it to dry out. Take a shower immediately after you finish brushing to wash away the dead skin cells, and then moisturize after your shower. Will you be joining us in this feel-good challenge? Let us know in the comments and if you have a brush you love, please share the details! Reference: https://health.clevelandclinic.org/the-truth-about-dry-brus

16.01.2022 Treehugger Challenge: WEEKLY CHALLENGE TIME! Welcome to this weeks challenge where we all become treehuggers! ... Were not going to actually hug trees (but if you want to, thats OK too). But ... how much time do you really spend outside every day? Did you know that spending quiet time in nature especially among trees can improve your health? Even just 5 little minutes appears to make a real difference. Our challenge this week is to spend a total of 35 minutes (thats just 5 minutes a day!) around trees or in green spaces (i.e., city parks/etc.). You can do this all at once if necessary, but a daily break might do your body better. Heres a list of ways being around trees can help you, according to several studies: Boost your immune system Give you more energy Lower your blood pressure Reduce stress Put you in a better mood Increase your ability to focus Help speed up recovery and it even helps you sleep better! Getting outside to enjoy nature in the middle of your workday for just a few minutes can give you a whole new perspective to help you power through the afternoon! Are you in? Let us know in the comments! (And please share a pic of your favorite tree-filled spot!) REFERENCE: www.dec.ny.gov/lands/90720.html

15.01.2022 Huff and puff on ZOOM Wednesdays at 6.15pm DM for more details

15.01.2022 REMINDER HIIT CLASS Monday at 5.15pm please bring your own mat and water bottle REMINDER HIIT CLASS Monday at 5.15pm please bring your own mat and water bottle

15.01.2022 ATTENTION: final calling for tomorrow’s bootcamp... 2 spots left at 0830am & 1 spot at 0930am

15.01.2022 Barre Cardio: Tuesday 6pm- 2 spots left Traditional Barre: Wednesday 5.30pm-2 spots left Barre Stretch: Thursday 6.15pm- Waitlisted Meet me at the Barre

14.01.2022 Sweating over the last sunset class before lockdown ..... #hiitworkout #sunset #outdoorworkout -See everyone on zoom next week!

13.01.2022 she’s ready to train with all her weights in one wheelbarrow DM if anyone is interested in PT’s, group classes, circuit, barre, seniors and HIIT!

13.01.2022 All Barre classes are on a waitlist for this week. Watch this space for more classes coming your way!

13.01.2022 MEET ME AT THE BARRE... 1 spot left for Tuesdays Barre cardio at 6pm Wednesday -Traditional Barre- waitlisted Thursdays -Barre stretch - waitlisted

13.01.2022 CIRCUIT CLASS Monday at 6.15pm Wednesday at 6.30pm Please bring your mat and water bottle.

13.01.2022 Happy Essential Oils Challenge: WEEKLY CHALLENGE TIME! This weeks challenge should put a smile on your face! Its all about experimenting with happy essential oils to boost your mood.... If youve ever used essential oils, you know some oils not only make you (or your home) smell great, but they also encourage you to relax or even boost your energy and productivity. Some can even help you feel happier! This week our challenge is to experiment with happiness oils. Essential oils are believed to help create positive chemical reactions in your brain while easing stress. If you want to lift the spirits of everyone in your home, try using an essential oil diffuser that contains a few drops of citrus oils such as orange, lemon or grapefruit. If you dont have a diffuser, you can use diluted essential oils on your skin (diluting is super important to help avoid any reactions). Use a carrier oil (like fractionated coconut oil, olive oil, grapeseed, or sesame oil) and place about 6 drops in 1 ounce of oil and combine well. Here are some popular skin-friendly essential oils: Geranium, Jasmine, and Lavender Patchouli, Rose, and Sandalwood No matter which ones you choose, be sure you use organic, all-natural oils, as studies dont back up similar claims when you use synthetic oils. Are you ready to get happy with essential oils? Let us know in the comments!

12.01.2022 Glutes Challenge: WEEKLY CHALLENGE TIME! If you spend a lot of time working at a desk or sitting down, chances are you have a muscle group that likes to sit down on the job (even when you’re standing!).... A lot of us have weak glutes because of our lifestyles. Because we sit a lot, the muscles in the front of our bodies (especially our hip flexors) can become tight and our glutes can become stretched and weak. While that definitely can have an impact on how your butt looks, even more importantly it can cause aches and pains ... and also injuries! This week’s challenge is all about turning that around! It’s about firing up our glutes! Step 1: Stretch the hip flexors. Foam rollers work great for this if you have one. To do this, lie on the floor with the front of your hips on the roller, moving slowly and gently across it to work out any knots/tightness in your hip flexors. Once you’re done with the roller, move into a deep lunge position to stretch out your hips even more. To make the stretch more intense, curl your hips under and squeeze your glute muscle. Hold each side for 30-40 seconds, and repeat twice on each side. Step 2: Fire up those glutes with a glute bridge exercise! Lie on your back on the floor with your knees bent and feet flat on the floor, upper body relaxed. Your feet should be hip-width apart. Contract your abs so your low back is against the floor. Hold your core in this position throughout the exercise. Exhale and push through your heels, pressing your hips toward the sky by contracting your butt muscles. Keep those core muscles tight so your back doesn’t arch. Inhale and slowly lower back down to the floor. Repeat 2-3 cycles of 12-15 reps. You can do this daily, or every other day this week to get those glute muscles working again. Are you up for waking up those glutes!? If you sit a lot, I guarantee you’ll notice a difference! Let me know if you’re up for the challenge in a comment below!

11.01.2022 HIIT CLASS TONIGHT ON ZOOM @ 5.30pmHIIT CLASS TONIGHT ON ZOOM @ 5.30pm

11.01.2022 Walking Lunge Challenge: WEEKLY CHALLENGE TIME! This weeks challenge will help sculpt a strong and shapely lower body. Your challenge: Do 100 walking lunges (100 per side) over the course of the week! ... There are a lot of reasons to love the walking lunge it stretches the hip flexors, works your leg muscles along with the glutes and core, it strengthens your stabilizers, AND it also can be easier on your knees than some other forms of lunges. Not only that, but walking lunges also get your heart rate up, boosting your workout intensity and fat-burning potential! How to do a Walking Lunge: Start by standing with your feet together. Step your right foot forward (weight in your into a lunge position, with both knees at about a 90-degree angle. Next, pushing through your front heel, bring your rear (left) leg forward so you are back in a standing position, and continue moving it forward so it is now in front of you. Repeat with your right leg, and continue for however many reps you aim to do. Some tips: Dont rush make each lunge deliberate. Try to keep your shoulders directly over hips, so youre not leaning forward. Keep your core engaged. If balance is an issue, keep your feet about hip-width apart as you step forward. Breathe! Hold weights to make your lunges more intense. If lunges are new to you or youre just getting back to working out after a layoff, split your lunges up into separate sessions. If youre advanced, you can try cranking them all out during a single session. Its up to you! Listen to your body. Will you be joining us? Let us know in the comments! What day(s) are you committing to doing your lunges?!

10.01.2022 NEWSFLASH!!!! Dynamic is underway doing a deep clean. Our doors will re-open on the 2nd November. Looking forward to seeing our dynamos back in our studio!

10.01.2022 Slow Cooker Challenge: no excuses if it’s summer! We still have cooler nights ahead WEEKLY CHALLENGE TIME! Slow cookers may have been one of the best inventions in the world! Don’t you agree?! ... I mean, it doesn’t really get any easier... Just toss in your ingredients, set it to your desired temp, come back a few hours later, and voila! You have an amazing dinner and probably lots of leftovers, too. I personally LOVE one-pot meals because the cleanup couldn’t be easier. If you’ve got a busy schedule, a slow cooker can be a lifesaver! That’s why this week, your challenge is to try a brand-new slow cooker recipe! It’s always nice to have a warm, home-cooked meal ready and waiting for you at dinnertime. If you’re looking for some recipe inspiration, here’s a great site to check out: www.eatingwell.com//cooking-methods-s/slow-cooker-crockpot I guarantee you’ll find a great recipe in there (or three)! Are you IN for this week’s Slow Cooker Challenge!? Leave a comment below and make sure to post your recipe so we can all be jealous!

08.01.2022 Week 29 Morning Mojo Challenge: WEEKLY CHALLENGE TIME! When life hands you lemons, heres what you do: mix up a batch of lemon mojo water and treat your body to a healthy start to the day!... This weeks challenge is all about something I call my Morning Mojo Its simply fresh squeezed lemon with water and a pinch of cayenne pepper. It is an AMAZING way to start the day, and studies show that its great for you! Here are a few things it can do for you: Itll help purge toxins that built up in your body while you were sleeping. Itll help kick-start your metabolism. Itll help stimulate your circulatory system. Itll help alkalize your pH and cleanse your body and speed up the release of toxins. And itll start off your day off with a dose of hydration! In a nutshell, your Morning Mojo will have a wonderful detoxifying effect on your body, enhance your immune system, help to give you clearer skin, and launch your metabolism to get your day started! To make your Morning Mojo, simply take 8 to 10 ounces of room temperature water, add a squeeze of fresh lemon juice and a dash of cayenne pepper. You also can add some grated fresh ginger (which contains a bunch of health benefits, including being great for digestion) for a little extra zing. Are you going to be joining us? Let us know in the comments! References: www.ncbi.nlm.nih.gov/pubmed/25675368 www.ncbi.nlm.nih.gov/books/NBK92775

07.01.2022 Complaint-Free Challenge: WEEKLY CHALLENGE TIME! We’ve got a refreshing challenge for you this week that will not only lift your mood, but also the spirits of everyone around you!... It’s no-complaining week! (Cue applause ) That’s right, an ENTIRE week where we don’t complain out loud after small everyday annoyances. Studies show that most complaining is actually BAD for us. It helps reinforce our bad moods and it brings down the mood of people we complain to. NOTE: Complaining is different than voicing real concerns about something or sticking up for yourself. I’m talking about Debbie Downer complaining about things like the weather, the traffic, or the way someone else loaded the dishwasher. Here’s why complaining isn’t so great for you: It reinforces negative thought patterns. Your brain can’t always tell the difference between what’s real and what’s a thought, so it can respond to that negative talk as if you’re under real threat. Negative moods can infect those around you and after a while, it can make them want to avoid you. Are you in? Should we start a complaint jar?! Let us know in the comments below! REFERENCE: www.quickanddirtytips.com//is-complaining-good-or-bad-for-

07.01.2022 Lights camera action looking forward to seeing all my HIIT dynamos soon! #zoom #camera #fitnessonline #shed #lockdown

07.01.2022 Inbox me for meeting no.

05.01.2022 Barre zoom class -Wednesdays at 5.30pm DM for more details details or head over to the mindbody app to make your booking!

05.01.2022 Hypo functional fitness... or the 3 musketeers #seniorfitnessclass DM us for times and days #fun #keepgoing #keepmoving

03.01.2022 DM for more details

03.01.2022 Happy 90th to our determined, strong, witty and beautiful client Marg. She will out do us in a plank... she is one in a million. #weloveyou #seniors #keepfit #keepactive

02.01.2022 Pumpkin Challenge: WEEKLY CHALLENGE TIME! Usually when we think of pumpkin, it’s all about pies and desserts. But pumpkin can be a really tasty (and healthy!) savory ingredient, too and a fantastic way to sneak more veggies into your diet.... This week’s challenge is to experiment with pumpkin, which is a surprisingly healthy choice, packing in lots of taste and nutrition for the number of calories it contains. Just look at these numbers: One cup of cooked pumpkin contains 49 calories, 12g of carbs, 3g of fiber, 2g of protein, and less than 1 g of fat and 245% of your vitamin A intake along with other vitamins, minerals! Good news! You don’t have to buy a whole pumpkin, carve it, and then bake it. Canned pumpkin puree (not pumpkin pie filling) can be an awesome addition to lots of recipes, especially if you or your family don’t love veggies. Here are some ways to use it: Stir a few tablespoons into a smoothie Add 1 to 2 cups to chili Mix it into quinoa just before it’s done cooking If your kids love mac & cheese, try stirring a little pumpkin in (it’s the right color so they probably will never know!) Add it to your oatmeal. Stir 1-2 cups into mashed potatoes. Are you in? Do you have any favorite pumpkin recipes? Please share them!

02.01.2022 Tonights playlist for Livestream Barre cardio | Head over to my Spotify see everyone at 6pm

01.01.2022 Please note- Thursdays yoga with Kim is cancelled this week. Sorry for the inconvenience Back to normal next week

01.01.2022 HIIT CLASS tonight 5.30pm! #endorphins #energy #outdoors DM me for a spot!

01.01.2022 Hello everyone, from Sunday night the new Covid 19 restrictions for the N.E. Vic regional areas are, that a face mask will be mandatory to be worn at all times. Lets rock it and be safe!