EFM Health Clubs Herston in Brisbane, Queensland, Australia | Gym/Physical fitness centre

EFM Health Clubs Herston

Locality: Brisbane, Queensland, Australia

Phone: +61 422 948 658

Address: 15 Butterfield St 4006 Brisbane, QLD, Australia

Website: www.efm.net.au/club/herston

Likes: 246

Add/Update information

Reviews

Tags

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

25.01.2022 Our members seem to wear the same colours for their workouts :-)

25.01.2022 What do you love about training?

25.01.2022 Kb Swing Muscles used: The Kb swing is great for strengthening the glutes, hamstring, lats, core and forearms. This exercise will create lots of power through the hips and will carry over very well to other hip dominant exercises like the BB deadlift and hip thrusts. The Kb swing can also be used in HIIT circuits as it's a fast paced exercise and can burn lots of calories! How to perform: Unfortunately the kb swing can be done incorrectly a lot of the time as people tend to s...quat rather than hip hinge. Some simple steps to ensure you are swinging correctly are, begin with the kb on the ground about 50cm in front of you. Hip hinge and grab onto the kb. From here swing kb through until it reaches shoulder height. Let the kb come down between your thighs and then snap the hips through for another rep. If you are struggling to understand these steps, the video below will give you a much better understanding of how to do this exercise correctly. https://youtu.be/5JYMkybOeW4

25.01.2022 Always better working out with gym buddies! Great work team :-)

25.01.2022 Listening to music can improve your workout performance by 15%. I don't think any of our members wear headphones when training which is great for the community vibe. They just have to trust our music choices :-)

24.01.2022 Stretching recovery - stretching is something we all know we need to do but never seem to do it!. We may stretch from time to time but in reality it should be done every day. Some benefits of regular stretching are: Improved posture Increased blood flow Increased ROM (range of motion)... Improved flexibility Stress relief Helps prevent injuries Improves performance in training An important thing to remember is there are two different types of stretching. They are static and dynamic and they both have a particular purpose. Static stretching is generally done after completing a workout and is the process in which you place a certain muscle or muscle group in a position for a particular amount of time. It should be uncomfortable but not painful. Static stretches should be held anywhere between 10 - 60 seconds. Some examples of static stretching are hamstring stretch, adductor stretch, shoulder stretch and glute stretch. Take a look at the video below to see some examples of static stretching. https://youtu.be/9lEYhuS-cJg

24.01.2022 Happy Birthday Gunjeet M! Have a wonderful day :-)

23.01.2022 Happy Birthday Nicola S! Have a wonderful day :-)

22.01.2022 Tushy Thursday was a hit today great vibes! #efmfit

22.01.2022 Did you Know... Studies indicate that childrens physical activity levels correlate closely with those of their parents. Makes sense right? They do what they see. Why not include them in your exercise more often? Then you're setting them up for a healthy future.

21.01.2022 Hip Hinging The hip hinge is a fundamental movement pattern that is used for all deadlift based exercises. If you are ever picking something up from the ground you should always start with the deadlift movement. The deadlift is commonly mistaken for the squat but there is a difference.Squatting is more knee dominant whereas the deadlift is more hip dominant. When we look at how to hip hinge there are many different ques and methods that can be used but here are the 3 simpl...est steps to get you started. Bend the knees at 20 Push knees out slightly Drive hips straight back Some other common ques to remember are Shoulders back, chest out Feel tension in hamstrings Core engaged Head inline with torso Now although these steps may work for some, for others it's not that simple. This movement pattern may need to be broken down more extensively. There are some good methods that can be used to progress your deadlift technique like using a dowel stick or a band but I would recommend talking with your coach or pt to get more of an understanding. Now that we have an idea of what hip hinging is and how to perform it, we will now look at 4 different exercises that use this movement pattern.

20.01.2022 Happy Birthday Mary N! Have a wonderful day :-)

20.01.2022 Db snatch Muscles used: Primarily the db snatch trains the posterior chain like any hip hinge movement but the db snatch is full body and will also work the quads, deltoids, forearms and the entire core region. This exercise can be done solely as a strength exercise and will create lots of explosive power and athleticism or it can be used in HIIT circuits for more of a cardiovascular element. How to perform: Begin by starting in a slightly wider hip to shoulder width stance. ...Have the db in between your feet. Hip hinge while also slightly squatting and grab onto the db. Pull the shoulders down and back. In an explosive manner extend your knees and hips bringing the dumbbell up off the floor. This part of the movement should be done with your lower body, not your shoulders. Keep the db close to your body and imagine you are zipping up your coat as it passes your chest. Fully extend your arm and catch the db at the top. When the db is passing your chest, it should almost feel weightless if you have created enough power at the beginning phase. Finish by turning the db neutrally, keeping the elbow in and bring the db down to the shoulder. Repeat the rep. Take a look at the video below to see a breakdown of the Db snatch. https://youtu.be/eJ2KftyAcyE

18.01.2022 Great variety of core exercises Coaches on the floor at all times to correct technique and modify if needed. Here are some of our regulars smashing out core! Keep up the good work guys!

17.01.2022 RDL (Romainian Deadlift) Muscles used: The RDLs primary focus is to strengthen the posterior chain muscle groups including the hamstrings, glutes, erector spinae, traps and adductors. This exercise will also strengthen the core if done correctly. You can use any type of equipment to do this exercise like a kettlebell, barbell, sandbag or dumbbell. How to perform: When doing a dumbbell RDL here are some steps to ensure it is done correctly. Start by being in a hip to shoulder... width stance. Hold the dbs tight to your body and in front of your thighs. Begin the 3 step method of hip hinging (Bend,Push,Drive). Once the dbs pass your knees do not bend the knees anymore. Continue to push your hips back until the dumbbells reach mid-shin. If you are feeling lots of tension through the hamstrings and glutes you are doing it right. Make sure your shoulders are pinched and your chest is out to maintain a flat back. Bring the dbs back to the top and squeeze glutes hard. You have just done your first Db RDL rep! Continue practicing this exercise with good form. I would recommend doing between 8-12 reps to begin with and do 2-3sets. Take a look at the video below to see a breakdown of the DB RDL. https://youtu.be/3bFQ6eFqmeE

17.01.2022 Hard Work Nothing makes a Coach happier than seeing someone put in the effort and find they can push themselves further than they ever imagined. #efmherston #rbwh #efmfit #herston

17.01.2022 Wouldn't it be nice! We all think like this from time to time! Remember, it takes time. Consistency!!!

17.01.2022 Legs in the air if you’re excited for a short week!!

15.01.2022 Happy Birthday Judy! We hope you enjoy your special day!

14.01.2022 George on the ropes and Julie boxing with Coach Dean! Working hard but still having fun! Great work guys :-)

13.01.2022 Richard has been working hard this week! How good is that feeling when you are finished a session and you gave it 110%. Great work Richard :-)

13.01.2022 No recovery - the final type of recovery that we will look at is no recovery! Although this sounds strange, this is a method you can use in your training. It is the process in which we give ourselves no time to recover between exercises. The good thing about using this method is it can increase the intensity of your workout and is a great time saver. You will most commonly see it used in supersets and drop sets. A super set is where you move from one exercise to another with... very minimal to no recovery in between. For example if you were to be working on your lower body you would perform exercise A (squats) and then immediately move onto exercise B (lunges). A drop set is where you perform an exercise until failure and then immediately reduce the weight and perform an additional set or sets. This technique gives you no recovery in between sets but is a great way to mix up your training and break through any plateaus you may be hitting. For example if you were training upper body you would perform the chest press at 15kgs for maximum reps. Once you hit failure, you drop the weight and perform another set with a slightly lesser weight (12kg). Take a look at the video below to see some examples of these techniques being used. https://youtu.be/bPMP8hMH6lY https://youtu.be/_dZ-Vq1OuEQ

12.01.2022 Shortened rest recovery - this type of recovery is based on when you are actually training. It is most commonly seen when we are doing HIIT sessions. You are given a small amount of time to recover from the exercise you just completed before moving onto the next station. This is great for improving your overall fitness and conditioning as it allows you just enough time to catch your breath before you move onto the next station. You are generally given half the amount of time ...to recover from whatever the work rate was. For example if the work rate was 20 seconds, you would be given 10 seconds to recover. Some common time methods that are used are 20/10, 30/15, 40/20 or 60/30. This doesnt particularly mean you have to follow these time methods. These are just known to work well. If you want an extra challenge you could set the rest to less than half. For example 40/15. This gives you less time to recover but if done correctly will improve your cardiovascular fitness and conditioning even more. Take a look at the video below to see an example of shortened rest recovery. https://youtu.be/a-3KBoLrLFQ

11.01.2022 It's not always about getting the best session every time. Sometimes its just about showing up and doing something little... cardio, stretching, a short workout. Keeping a healthy fitness routine is just as important as the training session. At EFM we can always modify your session if you have an injury or simply just don't feel like doing something on the board that day :-)

10.01.2022 Single Leg RDL Muscles used: Much like the tradition RDL, the single leg RDL trains the same muscle groups like the glutes, core, hamstrings, quad, spinal erectors and lats, but because this exercise is unilateral (1 leg only) it requires a lot more concentration and can be much more challenging. Training the SL RDL will help decrease any muscle or mobility imbalances you may have as it focuses on one side at a time. How to perform: Stand with your feet shoulder-width apart ...and knees slightly bent and raise one leg off the floor. Flex the knee on your standing/support leg about 20% to activate the glutes. Without changing the bend in your knee, keep your back naturally arched, hinge at your hips, and lower your torso until it’s almost parallel to the floor. Briefly pause at the bottom, then squeeze your glutes, thrust your hips forward, and raise your torso back to the starting position. Repeat this process for around 8-12 reps on each side. When you have mastered the body weight SL RDL, have a go at using some resistance. I would recommend a Kb or Db in one hand to begin with. Take a look at the video below to see a visual demonstration of the Single leg RDL. https://youtu.be/E4SPh05oLQI

10.01.2022 What is your goal this week?

09.01.2022 Stay focused on your goal/s, stay organised The last subject I wanted to touch on for the staying active month was sticking to your commitments and staying organised. It is very easy to fall off the tracks... when the colder months arrive but sometimes we just have to stick it out and keep moving forward. One option is to write down your goals and look at them each morning to remind yourself of where you want to be. Keeping yourself organized will also help with your training. If you are someone who gets everything ready the morning of, I would recommend trying to get everything ready the night before. If your gym bag is packed and ready to go, its going to be much less stressful when you get up and will allow you to focus on the more important things.. It will set you up for a better day and will give you more time to train effectively without rushing through the session.

08.01.2022 The heat has brought alot of dead bugs in this morning great work guys!

07.01.2022 Different daily workouts... one less thing to think about first thing in the morning or after a long day at work!

07.01.2022 Happy Birthday Marianne Z! Have a wonderful day xx

07.01.2022 Happy Birthday Elizabeth G! Have the best day xx

07.01.2022 Milestone Alert Celebrating 1000 visits is sometimes too obvious. At EFM Herston we celebrate every visit, and today Nic got a special board for her 1001st visit! Thanks for being such a good sport as always Nic, and smashing through the whole thing!... I’ll start planning 1251 now... #efmfit #efmherston #milestonevisit

06.01.2022 Even after gym closures and the cooler weather, our members still keep up their routines! Great job team!

06.01.2022 Happy Birthday Cat S! Have a wonderful day :-)

04.01.2022 Dynamic stretching is the process where we use active movement to put a certain joint or muscle group through a range of motion. Dynamic stretches are generally used before a workout. Some examples of dynamic stretches are Leg swings (lateral & front to back)... T - rotations Arm swings Butt kicks Walking knee to chest (high knees) Hip hugs Over the fences One more example of dynamic stretching is to mimic the exercise you are about to do. If you are about to do heavy back squats a good way to warm up for them is to work on your body weight squat. Coming up with a regular dynamic stretching routine before starting your workout is going to help you avoid injury, improve ROM, increase power and many other things. Take a look at the video below to see an example of a dynamic stretching routine. https://youtu.be/M0xvFimEPuI

03.01.2022 Exercise is recognised as one of the most effective lifestyle strategies to help make bones as strong as possible, reducing the risk of fractures later in life.

03.01.2022 What are you doing to reach your goal?

01.01.2022 Give it all you have this week! Nothing left in the tank!