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Engaged Strength & Mobility

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25.01.2022 Today was all things deadlift day. Glute and hamstring punishment. Barbell deadlift 5reps - 5 sets. . Single arm kettlebell snatch. 8 reps - 3 sets. Single leg kettlebell deadlift. 10 reps 3 sets Kettlebell swing. 20 reps 3 sets

25.01.2022 Thoracic spine and hip extension mobility. Take the time to work on your weak points :)

23.01.2022 It's important to include rotation into your workouts so you don't become a walking plank hold. Your spine will love you for it ;)

22.01.2022 Why is the box squat useful? Well if you're like me and improving your squat depth is an ongoing battle, the use of a box stops you from going excessively low where your lumbar spine could go into flexion and possibly cause a disc injury. As you continue to stretch and mobilise your hips and ankles you can adjust the height of the box to your new range of motion (get a trainer to check your back position).... Just remember that as you improve your squat depth you must be careful of the weight you use. Your body will need time to adapt to this new position it's never been in before so be kind to yourself. Enjoy your training!

21.01.2022 Strict neutral grip chin ups to begin today's back workout. 5 sets of 5 repetitions. The trick is to keep your body as tight as possible. Squeeze your butt, stomach, hands and keep your elbows in. Resist stretching your chin up towards the bar to try and get there quicker (even though it's called a chin up). If you can't do 5 reps use a resistance band or the assisted machine to build your strength. If 5 is amazingly easy use a weight belt, weighted vest or squeeze a weight plate between your legs. Remember to breathe :) #chinups #pullups #strengthtraining #strength #functionaltraining #fitspiration #fitspo #fit #training #fitspiration #fitness

20.01.2022 I hope everyone took care of each other over the long weekend and didn't inflict too much damage on their bodies ;)

19.01.2022 Planned your dinner for tonight yet? Head over to "The Salmon Shop" in Kew. Pick up some fresh Atlantic salmon and oven bake it with some turmeric, sea salt and pepper. Add leaf greens of your choice. Simple, clean and healthy! Enjoy :)

17.01.2022 The McKenzie Smoothie! 1 Banana 4 raw eggs 200ml coconut water... 1 teaspoon of chia seeds (white or black) 2 teaspoons of LSA (Linseed, sunflower seed & Almost meal) 2 teaspoons of Raw Cocao Powder Blend with a $25 kmart mixer (you don't need the world most high powered blender) You can also add: Coconut butter Blueberries and of course more eggs! Happy training

17.01.2022 Some people are so strong it's annoying.... Well done Chris you machine

17.01.2022 Michael getting his box squat on. We're slowly getting there! When we started he was using about 10 steps! Now down to lucky number 7

16.01.2022 Superset workout: Kettlebell swings Swiss ball db press... Torsinator squat press Db single arm bent over row Swiss ball Russian twist Single arm overhead lunge For each pair: 15 reps x 3 sets

16.01.2022 Learning all about bottoms at Rehab Trainer with the awesome Wayne Rogers sharing his knowledge.

14.01.2022 Most of you need to stretch! Unless your a hyper-mobile ex gymnast you need to dedicated 20 minutes a day to your restricted areas. Spend at least 2 minutes on each stretch gently applying more pressure as you feel the muscle release. And as always if you feel pain.... Stop! :)

11.01.2022 An imperfect workout program is better that a perfect one never started. Go outside, to the gym, to a martial arts, yoga or dance class Just move!... Find something you love and go do it with a friend and get them moving too!

11.01.2022 Ok all your plank addicts Stop holding your traditional plank for 9 minutes and try these progressions. We start with the elbow plank, then the straight arm plank and finally the planche lean. Complete 5 sets for 60 seconds with good form before progressing to the next exercise. Be patience, your progress will come :)

10.01.2022 10kg weighted chin ups @85kg body weight focussing on form

08.01.2022 Do yourself a favour and get a cast iron pan for cooking salmon!

07.01.2022 My own progress over the years, Just add a tattoo for instant results

06.01.2022 Mondays upper body workout! 5 x 5 weighted ring pull ups 12 x 3 ring push ups (feet elevated) 10 x 3 horizontal ring rows (feet elevated) Prone cobra 60 sec x 3

06.01.2022 Still one of my favourites

06.01.2022 @mikki_mac having her first go at an inverted hang. So proud!

06.01.2022 It's a shame more females don't see the benefits of lifting weights. Apart from making you look stunning, how about reducing your risk of heart disease, arthritis, oesteoporosis, diabetes and depression! Females do not have the hormones that males do to gain muscle size. Muscle also requires a high food intake to be maintained. So guess what? If your dieting, and female, there is zero chance of you gaining any bulk :) Lift ladies!! #lift #fitness #femalefitness #health #healthyeating #healthandfitness #weightloss

04.01.2022 Today's lunch is BBQ kangaroo fillet, oven baked sweet potato and a veggie mix of broccoli, spinach and kale. If you can get over the interesting smell and taste of game meals you should add them to your list of protein sources! have a great weekend :)

03.01.2022 Veggies of the day: Capsicum Pak Choy Kale... Stir fry for a few minutes in coconut oil. Add some baked sweet potato and BBQ kangaroo and enjoy! Make the time to look after yourself!

02.01.2022 Prepare two meals for yourself in 10 minutes. Ingredients: Clevers organic beef mince Tilda coconut and chilli rice... Grated zucchini Shredded pak choy Stir fry the lot and separate into 2 serves Enjoy :)

02.01.2022 Berry banana breakfast smoothy! 3 x omega3 eggs, 1 small banana, 2 tablespoons of organic yogurt, small hand pull of mix frozen berries, 1 teaspoon of chia seeds, 2 teaspoons of LSA meal and 200g of coconut water. Enjoy! #smoothy #smoothies #smoothyrecipes #recipes #breakfast #instafood #inspirehealth #weightlosshelp #weightlosstips #icandothis #healthaddict #healthyfood #healthybodyhealthymind #healthy #health

02.01.2022 Currently experiencing shoulder pain when you workout? Check out this article by Andrew Lock

02.01.2022 Deadlift Day! Sumo style. 1 rep x 10 sets. Then sleep time. I managed a 147.5kg lift at 87kg body weight

02.01.2022 Dragon fruit. The angriest sounding but most delicious fruit of them all. Blend with pear and banana and enjoy! :)

01.01.2022 Oh Fitness First Flinders St how I love you so very much. Such an awesome lay out! I hope Victoria Gardens looks like this one day! ;)

01.01.2022 Happy Easter everyone!! Made my own chocolate this year- think it's the best I've ever had! Handmade Raw organic "Reese's Pieces" chocolate with raw crushed nuts! Recipe: 2 Tbs of coconut butter, 2 Tbs of raw cacao powder, 1 Tbs of organic peanut butter, 2 Tbs of organic honey, 1/2 of raw mixed nuts (crushed). Mix all ingredients together and put on baking paper then place in the freezer.

01.01.2022 Getting stronger! 65kg back squat for 5 reps all by herself. Very proud!

01.01.2022 This one is for the stress heads, including myself. Some very good points made in this blog.