Exert Fitness in Airlie Beach, Queensland | Sport & recreation

Exert Fitness

Locality: Airlie Beach, Queensland

Phone: +61 415 070 114

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness boot camp
• Fitness trainer

25.01.2022 || NEW YEAR, NEW GOALS|| Time to set goals to achieve and accomplish New Year means new opportunities. Training sessions commence 7th Jan. Monday- Friday 6:00-6:45am

24.01.2022 || TRAINING RESTRICTIONS || The impact of COVID-19 and restrictions on training is changing constantly. At this stage I will be pausing boot camps at the foreshore, please reach out to me to see if there are other training opportunities we can manage during this unknown period It is important to keep an active mind and body during this time. Please aim to stay healthy and active.

24.01.2022 ||DONT GAIN WEIGHT OVER XMAS|| Plan active outings daily. Be prepared: eat small meals around large meals Get good night sleep Don’t snack too often... Be mindful of what and how much you are eating Drink plenty of water, particularity when consuming alcohol See more

24.01.2022 || GREAT WEATHER FOR DUCKS || Wet Weather Plan - no excuses! Our previous undercover facilities have been reduced to rubble and with wet season upon us, the Whitsunday Sailing Club have generously provided us access to their facilities for rainy days. A sprinkle never hurt anyone, we will continue using our usual location If the rain is heavy enough to soak your socks, we will use the undercover facilities at the Sailing Club - meeting at the undercover area near the car park.

24.01.2022 || PRACTICE MAKES PERFECT|| ‘Be better today than you were yesterday’ Challenged myself to get better at skipping Failed and stuffed up countless time to get to where I’m at now. Continue to improve day by day, step by step.

24.01.2022 || BOXING SKILLS|| Bit of early morning flow pad work. Working on continuous punches but also movement off last punch Great fun and gets the mind off to the perfect start for the day.

23.01.2022 NO TRAINING TOMORROW || Just a reminder that there is no bootcamp session tomorrow morning. Back to normal Tuesday 6am

23.01.2022 ||NEW DAY, NEW CHOICES|| Everyday you are given 24 hours or 1440 minutes to make healthy lifestyle choices. If you have a bad day or make a bad health choice, remember it’s not the end of the day. Just use the rest of the available time that day or next to get back on track

23.01.2022 || NATURAL MEDICINES || With the change of season, there will be plenty of people feeling sick Always try natural methods to beat any sickness before resorting to medication Fresh PINEAPPLE juice can be more effective then cough syrup to help with dry cough.... Credit: @plantifulfacts

22.01.2022 || BOXING IS FOR EVERYONE|| Boxing is one of the best ways to get healthy, fit and lose weight Also helps to reduce stress, increase confidence and decrease the chances of health related illness/diseases! It’s mentally and physically challenging which is what makes it so great! 6am Mon-Fri & 1-on-1 available

21.01.2022 ||TUESDAY TRAINING || Warm up: Skipping + band rows/rear flies SET 1: x5 Rounds KB Swings x 15 Lateral Raises x 12... Front Raises x 12 Renegade Tows x 10 SET 2: x5 Rounds Single Arm Snatch x 8.8 Sit Throughs x 20 Slam Ball Throws x 15 Simple but challenging workout! See more

21.01.2022 || SUNS OUT|| No better motivation that clear skies and sun shine to get out and get moving After 2 weeks of wet weather, we are back out in the beautiful outdoors Vitamin D (from the sun) has many health benefits including lowers high blood pressure, decreases inflammation, improves brain function and increases sleep quality ... Get out and get moving 6am Monday- Friday. 1 on 1 also available See more

21.01.2022 || FOOD FOR THOUGHT || The best diet is the one you will stick to and follow. For me it’s not about DIETING but concentrating on eating good nutritional foods MOST of the time but allowing myself to eat foods that I enjoy also that aren’t necessarily healthy. 80/20 rule is a common example of this where you eat good food/drinks for 80% of the week but allow yourself 20% of your intake to be something a bit naughty you might be craving. Keep it simple ... @prodiettips @thefashionfitnessfoodie

20.01.2022 || FOOTWORK DRILLS Good boxers punch from the shoulders, GREAT boxers punch from the feet Can never have to much footwork training and is a great warm up @ Airlie Beach, Queensland

20.01.2022 PT SESSIONS AVAILABLE Excited to start working at WMA as of this week and have some early morning PT spots available. If you are or know someone looking to learn how to Box/Kickbox, Box for fitness or general fitness/weight loss than let me know.

20.01.2022 || WORKOUT TIMING|| Firstly: training morning, evening or anytime during the day is better then doing nothing Morning or evening training have their own benefits It really boils down to what you prefer, what works best for you both mentally and physically and what your going to stick to!!... Join us at 6am Monday-Friday at Airlie Beach Foreshore

19.01.2022 || WINTER IS COMING|| Best time of year to get up early and enjoy the outdoors It takes motivation and discipline to get out of bed before it becomes a habit Enjoy the best part of the day, whilst training hard, burning calories and having fun @mary___kathleen

19.01.2022 || KEEP IT SIMPLE|| Don’t make dieting and eating harder then it has to be. If your trying to lose weight or tone up the biggest thing you need to worry about is Consuming (in) LESS calories than you burn (out) Focus on that and the rest will fall into place

18.01.2022 || BACK AT FORESHORE|| 1st workout at our new area at the airlie beach foreshore now the revitalisation has been completed Series 1: x5 - 100 skips 12 PLYO Pushups 20 leg raises 15 pull ups Series 2: x 5... - 3 sprints 15 lateral raises 15 weighted v-sits 15 front raises 15 Tricep dips - Finished with reflex ball ( video tomorrow. All sessions will be held in new spot at airlie beach foreshore See more

18.01.2022 || LABOUR DAY HOLIDAY || Reminder there is no class tomorrow morning for the Labour Day public holiday. Classes back to normal Tuesday 6am. Enjoy your day off and see you then

18.01.2022 || MONDAY MOTIVATION || ‘Training gives us an outlet for suppressed energies created by STRESS and thus tones the spirit just as exercise conditions the body’ - ARNIE Some times when life feels overwhelming and too full on; the best thing to do it train it out

17.01.2022 || MAX AEROBIC SPEED|| Training method based on sprint intervals to increase aerobic and anaerobic conditioning without long slow distance (lsd) running benefits include: no muscle loss, increase fitness, increase fat loss, better on joints, quick and easy. HOW TO... Start with base of 4m/second Set up cone 30m apart (60m) Run to cone and back in 15 seconds, 15 seconds rest and repeat for 5 minutes (That is 1 set) Have 3 minute rest and repeat for 2 more sets. to increase difficulty increase m/second to 4.5m/s (67.5m in 15 seconds) See more

16.01.2022 || TIMETABLE CHANGES || As of the 1st of December, there will no longer be any afternoon / evening group sessions We will continue to run our Monday to Friday morning sessions at 6:00am - we are seeing big numbers in these classes which is great! Start your mornings the right way, with @exert.fitness sessions! Any questions, please let me know.

16.01.2022 || MONDAY MOTIVATION The start of the week is the best time to prepare for the week and plan your training and nutrition to be successful in achieving your training goals REMINDER: No sessions this week and resume normal on Monday 2nd December

16.01.2022 || NEWEST MEMBER || Meet the newest member of the Exert Family Eden Jane Training back to normal as of TUESDAY Apologies as we have been in our baby bubble but will be back home tomorrow.

16.01.2022 || SNACK PACK || Looking for some snack ideas to get you through the week Snacks don’t have to be boring or tasteless Mix it up between savoury (daytime) and sweet (desert) to stop any hunger cravings Moderation is the ... @whenharrymetsalad

16.01.2022 || MONDAY || If you don’t have time then make time. Train myself before morning bootcamp to make time and kick start my day off the right way. Today’s workout... 30 seconds on: 10 seconds off 8 exercises per set for 5 rounds Including; skipping, battle rope, kettlebell, renegade rows, side raises and much more. See more

15.01.2022 || FASHION FOOD || Too much of a good thing can be a bad thing This applies to food as well; just because something is seen as ‘healthy’ doesn’t mean it doesn’t contain large amounts of calories ‘Healthy’ foods that are high in fats such as avacado must be eaten in moderation Remember- FAT/WEIGHT loss only occurs with a calorie deficit... credit: @thefitnesschef_ See more

15.01.2022 || CHRISTMAS BREAK|| Just a reminder: There will be no bootcamp sessions from the 21st of December until the 6th of January. Bootcamp sessions will recommence on Monday the 7th January 2019. Enjoy some time off and make healthy choices

15.01.2022 #Repost @mary___kathleen with @get_repost The best way to start every morning- @exert.fitness Pro tip: Get up in the morning. Immediately. Don’t lay in bed and look at social media. Move. Eat some fruit, workout or meditate. This isn’t even fake deep sht. This will help increase your productivity and have better energy throughout the day. Start your days better. @thegoodquote #lovewhitsundays #exertfitness #boxing #thisisqueensland #australia

14.01.2022 || WEEKEND BLUES|| That time of the week again to prep for the week ahead and get meals and training sorted. Good news is it’s only 4 days Get back on track with training tomorrow 6am If raining, meet at Whitsunday Sailing Club for undercover session

13.01.2022 || MORNING WORKOUT || 3x 3 sets of Malcoms warm up SET 1: 5 rounds with no rest - 20 KB Swings - 5 Burpees... - 20 Band Rows - 20 Band Rear Flies SET 2: 5 Rounds with small rest - 15 Plyometric Pushups - 10.10 Single Arm Snatch KB - 10.10 Adjusted Renegade Row

13.01.2022 || Diet = Calorie Deficit || The reason your diet will or won’t work isn’t always dependant on the food you eat but the amount of it. Simple science - you must be in calorie deficit to lose weight

12.01.2022 || RAINY DAYS || Everyone has days where they don’t feel like getting up to train. You will feel 100% better for getting up & training than you will if you don’t get up at all!! You might even surprise yourself and train the house down at the same time

12.01.2022 || WHAT A GREAT 2018 || before our first session of 2019 begins tomorrow, it was great to reflect on 2018 we moved to the Whitsundays with the aim of running bootcamps with a strong focus of boxing, strength and conditioning - always finishing with abs! - running outdoor training was a battle in wet season with the committed still turning up - even when a cyclone hovered around - then the closure of our designated area shuffled us to a new location it was a fun year, and I hope you’ve achieved some of your health and fitness goals we look forward to what 2019 holds and meeting you goals with you. See you in the morning 6:00-6:45am - Joe

12.01.2022 ||SPRINT VS LONG DISTANCE|| Research shows sprint training to be more beneficial for weight loss, fat burning, muscle tone Sprints will also increase lower limb strength, back and posture muscles Less chance of fatigue related injury but still increasing your cardiovascular fitness Results in better body composition results and looks

11.01.2022 HAPPY 30th BIRTHDAY JOE || post hijack from Laura || I’m getting in a little early, but didn’t want Joe to miss out on any birthday punches tomorrow || don’t forget to wish the old boy a happy birthday or happy Valentine’s Day - we are all super proud of the 110% you dedicate to your family, friends and work - enjoy the weekend celebrating you! #happybirthday #30thbirthday

10.01.2022 ||WEDNESDAY WISDOM|| No two mornings are ever the same. Each day brings new opportunities, new decisions. You don’t have to reach your goal TODAY, just aim to be better than you were yesterday; one step closer to achieving your goals.

10.01.2022 || MOVE MONDAY|| MYTH: The more you sweat, the more calories you are burning!! TRUTH: Sweat is your bodies cooking mechanism, it does not equate to calories burned!!

09.01.2022 || AUSTRALIA DAY|| Happy Australia Day to everyone Reminder that there is no classes on Monday, classes will resume as per normal Tuesday 6am

09.01.2022 || BODY SHOTS|| This week we focused on body shots and set ups Changing levels helps punches flow and keeps opponent guessing!!

09.01.2022 ||FRIDAY FUNDAY|| Fitness training doesn’t always need to feel like hard work You can get fit and healthy while having fun If training feels like a chore you will never stick to it. Find something you enjoy and stick to it ... FUN FRIDAY 6am Friday’s, Airlie Beach Foreshore See more

09.01.2022 || TECHNIQUE TUESDAY || Early morning sparring with @rikkilee00, putting together what we have been working on Progressing from pads to sparring makes it more realistic but more fun at the same time Best way to get fit, learn to defend yourself and enjoy training

08.01.2022 || this mornings backdrop || don’t forget, we have a wet weather plan on rainy days - but rain, hail or shine - let’s meet your health goals! #exertfitness #Repost @mary___kathleen with @get_repost Pretty damn lucky to be training with @exert.fitness and to have this backdrop #lovewhitsundays #airliebeach #thisisqueensland #sunrise #australia

07.01.2022 || BREAKFAST TIME || Start your day and week off the right way with a good breakfast! Breakfast is the most important meal of the day so it’s crucial you have a nutritious meal to break your fast. Oats are perfect as they are: - Slow release carbs for fuel... - High in fibre for gut health - Improve insulin sensitivity - Help decrease cholesterol Taste bland by themselves so try adding- fruit or protein powder @kyle.coughlan

07.01.2022 || AUTUMN MORNINGS || Makes it easy to get out of bed to this backdrop every morning Great time of year to train as temperature has dropped making it really comfortable. Get your summer body started now! 6am Monday- Friday

06.01.2022 || NEW YEAR TIMETABLE Commencing tomorrow, the 6th January sessions will now be run on: Monday-Wednesday-Friday (No more Tuesday/Thursday) 6.00-6.45am See you tomorrow 6am

06.01.2022 || WHICH MEAT IS BEST|| 3 of the most common meat protein sources Each piece represents a 100g serve and its protein/fat content They all have their pros which is why it is important to have variety Choose what you like and eat in moderation... Caligirlgetsfit @ Airlie Beach, Queensland See more

06.01.2022 || BOOTY BUILDER|| 6 Great moves to build your glutes Having strong glutes isn’t just about looks, it’s also the largest muscle in our body, meaning you will burn more calories targeting this muscle than any others. Strong glutes help provide for a strong posterior chain, leading to less back injuries Strong glutes also make the body a more efficient mover so you use less energy while walking, running and sprinting... Muscle and Motion See more

05.01.2022 || SHORT FOR TIME || Try this 15 minute workout I wrote for @oxygenmagau magazine 15 minutes is only 1% of your day, so there is no excuse for not having the time. This workout will get your heart pumping and your muscles burning to calories So have a go!!

05.01.2022 || FUN IN THE SUN|| Exercise should never feel like a chore.... if it does your doing it wrong and won’t stick to it. Find something active you enjoy and do that Boxing is the most enjoyable cardio training you will ever do so come give it a go Next Session: WED 6am

05.01.2022 || SUNLIGHT|| No better way to start your day with some sunlight and Vitamin D. Plenty of benefits physically, mentally and metabolic. Come train outdoors and get some to start your day off the right way. ... 6am and 5:45pm See more

05.01.2022 ||WATER WEIGHT || Ever wondered why your weight fluctuates throughout the day. Good news is your not putting on fat! Your body is made up of around 75% of water, with water being a key Ingredient in nearly every action or reaction our body goes through. Because of this, our body will use, reuse and dispose of water continually throughout the day.... A few of the main reasons you see fluctuations on the scale: After initiating or increasing cardio sessions- increase in blood volume, plasma and new red blood cells can cause up to 1-2kg weight increase and can last 3-4 weeks. Increase in weights- sore muscles retain water. New muscle growth will also cause increase weight. Damaged or injured muscles will retain water to help with healing of inflammation of the muscle Food Intake- timing of meals and intake alone will cause weight to increase due to weight of food but also weight from digestive acids in gut to process. Increase in Carbs- particularly when you haven’t had carbs for a few days. Every 1g of glycogen is stored along with 3-4g of water, causing fluctuations in weight. Increase in Sodium/Salt intake- water retention through kidney filtration. This is why SCALES are not the best indicator of fat/weight loss as results can be hidden in bodies daily processes. @prodiettips @hooper.FIT

04.01.2022 ||MORNING WORKOUT || 3KM warm up run SET 1: 5 rounds with no rest - 25 Kettle Bell Swings... - 25 Abdominal Flutters SET 2: 5 rounds with minimal rest - 50 Skips - 15 Lateral Side Raises - 10 Band Raises(Front and Lateral) - 15 Push Up + Shoulder Touch Ready for the day now

04.01.2022 || ATTITUDE TO CHANGE || If it doesn’t challenge you, it won’t change you!! Some days take a bit more motivation and discipline to get out of bed and train or eat well for the day. You have to keep a positive ATTITUDE towards lifestyle change and keep taking small steps towards achieving your goal. Every day presents you with new challenges, new decisions and new opportunities

04.01.2022 ||QUEENS BIRTHDAY|| Reminder there will be No classes tomorrow (Monday)for the public holiday Enjoy the football and a sleep in and see you all Tuesday 6am and 5:45pm Tuesday!!!

04.01.2022 || HAPPY EASTER|| We hope you have a great Easter and enjoy some time off with family and friends Reminder: NO session Friday 19th or Monday 22nd April (public holidays) Return to normal: Tuesday 23rd

03.01.2022 || LEARN TO BOX|| Want to learn how to box, use the correct technique and get fit. Boxing is an empowering skill; helping you get fit, burn loads of calories/fat, gain confidence and learn self defence while having fun! Want to try it yourself... 6am Monday - Friday morning classes in Airlie Beach!! Personal training sessions also available. @jakebrown867 See more

03.01.2022 || HAPPY HOLIDAYS Wishing everyone a safe and enjoyable holiday and break from work and training. Reminder no training this week or next, training will commence back week of the 6th January.

03.01.2022 || WHITSUNDAY SHOW || Reminder there is no training tomorrow (Friday) morning for the show holiday. Have a good weekend and see you Monday

03.01.2022 ||THURSDAY THOUGHT|| When to train is one of the oldest topics in health in fitness. Both have pros and cons No one time is the best for everyone The best time to train is the time you can be the most consistent with each and every day, week in and week out.... Credit- @knowgains

03.01.2022 || FRIDAY TRAINING - Friday is the second hardest day of the week to train following Monday. - It’s crucial to finish the week off with a great session leading into the weekend - Make your training enjoyable and varied and do something you enjoy ... Have a great weekend

02.01.2022 || SNACK TIME || All fruits and snacks aren’t equal. The process of drying and preserving fruit for snacks adds a bucket load of calories Majority of these calories come from unwanted sugars Always choice FRESH FRUIT... For more nutritional information follow: @thefitnesschef_

02.01.2022 || MONDAY CALORIES || Another great example of why calorie counting is not always the answer. A calorie is a calorie regardless of what you have. However the nutritional benefits of eating a healthy meal outweighs that of eating an unhealthy food item of the same or similar calorie content ... @fitnesschef_

02.01.2022 || GYM WARM-UP|| It is crucial to have an active warm up before any exercise This is a great simple, yet effective warm up drill to activate multiple muscle groups at once and slowly raising heart rate and body temp HOW TO... Credit - Joetherapy 1 Start in a push-up position. 2 Make sure you push the hands into the ground, abs, and butt tight. 3 Keep upper body tight 4 Bring one foot to the outside of the same side hand 5 Rotate and reach for the sky! Repeat

02.01.2022 || TIME TO SHINE|| Only 2 months till Christmas Day which means just over 8 weeks to get your summer body ready for Christmas holidays and food. Don’t leave it to late; start now to be in good shape come Christmas Day. 6am tomorrow

02.01.2022 || COUNTER PUNCH || Turning defence into offence with counter punch combos Repetition helps make it become a reaction and habit. Punch first and last

01.01.2022 SPRING TRAINING There is no better time to get into training and get that summer body. Weather really starting to turn up for morning sessions. ... 6am Monday to Friday

01.01.2022 ||FRIDAY|| Fitness is not about being better than someone else... it’s about being better than you use to be Health and Fitness are individual journeys so don’t compare yourself to someone else.

01.01.2022 || SKIPPING|| One of the simplest cardio and strength exercises you can do! Benefits: Improves muscle tone upper and lower body Burn lots of calories ... Improves cardiovascular fitness Strengthens muscles, tendons of the lower body Each skip activates the same muscles as a jumping (plyometrics) See more

01.01.2022 || No Training Tomorrow Tomorrow’s 6am class has been cancelled.