F45 Training Hawthorn in Hawthorn, Victoria | Sports & fitness instruction

F45 Training Hawthorn

Locality: Hawthorn, Victoria

Phone: +61 474 329 752

Address: L1 408 Burwood Road 3122 Hawthorn, VIC, Australia

Website: linktr.ee/f45hawthorn

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

25.01.2022 Maybe not the NEWS we were hoping for today. But we can do this. We really can - just like those shoot throughs and burpees! If all goes to plan we will be offering Outdoor Personal Training by 28th Sept. If wanting to vent or if there is anything we can do, please reach out to us.... Stay Strong! Be Positive! Train with Us! #youcandothis #wearehereforyou #community #fitfam #support #supportsmallbusiness #supportlocal

25.01.2022 You might not be able to be with Dad this year and you are likely wondering how you can celebrate the ol man. Why not a FREE Zoom Sunday Workout? Even better invite the whole family to join in. Minimal equipment is required as all sessions can accomodate body weight to equipment based exercises.... Tag your Dad, Mum, brother and sisters and the grandkids. Why not Sunday 6th September 9am The format will be a a Good Old Fashioned Romans Resistance Class. #fathersday #fathersdayideas #fathersdaygifts #family #familytime #fun #hiit #team #community #f45 #f45training #hiit #f45live #online #personaltrainer #coaching #strengthandconditioning

25.01.2022 COMPULSORY MASKs The new rule will come into effect from 11:59pm on Wednesday, and the fine for not wearing one will be $200. A standard disposable or cloth mask is just fine. @bondsaus and @championausnz have a range out too. Tag a friend or company that provides them too.... Lets beat this thing so we see you all back in studio soon. #covid19 #masks #f45 #bonds #champion #hawthorn #glenferrieroad #swinburne #personaltraining #hiit

24.01.2022 Loved seeing everyone’s faces in person once again last week! I’ve really enjoyed seeing the energy and enthusiasm that everyone has had to get back into the swing of it. Also, so happy to see everyone’s resistance techniques on Sunday on point. Couldn’t be prouder of the Hawthorn Fam Steve #hiit #team #community #f45 #f45training #hiit #personaltrainer #coaching #strengthandconditioning #Health #EatClean #HealthyFood #HealthyEating #Nutrition #CleanEating #MealPrep #FitFood #Vegan #MuscleFood #GymLife #Workout #LegDay #ChestDay #TrainHard #Gains #Toning #Squats #AbWorkout #Cardio #WeightTraining

24.01.2022 These same feels but now from the trainers homes Even they need and enjoy the social interaction that the Online Classes provide. Come and Join us. We would to see your faces.... #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #f45

23.01.2022 How to lose weight during menopause. It is easy to put on weight during the menopause transition for many, often inter connected reasons. However, as women’s risks for cardiovascular disease increase it is important that we attain or maintain optimum weight and cardiovasacular health. This may mean changes to what we eat, how much we eat as well as how much we move and exercise. Post menopause we will convert androgens into oestrogen in adipose tissue (fatty tissue) so it i...s also important not to be too thin, too stressed, or do too much aerobic exercise as these things impact the synthesis of androgens. It is about getting a healthy balance for ourselves as individuals. Let’s do the right exercises, and eat the right foods. No over training, No starvation. Let’s do it #menapause #weightgain #weightloss #fatloss #energy #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #hiit #team #community #f45 #f45training

23.01.2022 If you have any interest whatsoever in optimizing your body composition and losing fat, you have to do everything in your power to reduce your stress and get control of what you put in you mouth. What most people trying to lose body fat fail to realize is that going on a diet tends to naturally raise stress rather than reduce it. Consider that the methods typically used to create a calorie deficit are inherently anxiety producing: Calorie restriction, or going too long... between meals, is very hard for the body. When you have a calorie deficit, your body releases cortisol, which triggers the release of glucose to raise blood sugar and give you energy. This would not be a game-changing problem if you had a tranquil life that was all happiness and roses. But if youre under mad pressures every minute of the day, theres a good chance you have an elevated cortisol curve, which does two things: 1) It leads the body to deposit fat in the abdominal area, and 2) inclines the average person to give in to food cravings, thus negating the calorie deficit. Counting calories makes your body feel threatened, which is what is called perceived stress. This kicks cortisol up even higher. Its the grand flaw in weight loss plans that count calories because you get the double whammy of cortisol from lack of food and worries about your diet. Add in exercisea major stressorwhich, if incorrectly applied, will inhibit fat loss. Correctly applied in conjunction with nutrition, exercise will optimize hormone balance for fat loss and lean muscle gain. Its true that a calorie deficit is necessary for fat loss, however, how you achieve that deficit is the magic bullet. Food is one incredibly useful tool you have to improve your ability to deal with problems. You must choose nutrition that is robust to faults and shore up your defenses against stress. Join our F45 Hawthorn Members Page for more tips on Health, Training and Nutrition. #f45 #f45training #hiit #training #nutrition #health #stress #fatloss

22.01.2022 What our members are saying about us in ISO; F45 Hawthorn Online has been a lifesaver! After 12 months of inactivity, and then COVID lockdown, the kilos had been piling on. I was feeling sluggish and unmotivated, but at the same time, hating how I looked and felt physically, with no real strategy out. ... Once gyms reopened, I decided I would try F45 again, but at a new studio... Hawthorn!! Almost as soon as I signed up though, it was again announced that Melbourne would be locked down. Thankfully, I was contacted by the studio, and switched immediately to their Online package - access to all recorded classes, equipment hire, and a members forum with weekly challenges to keep us engaged. The community has been fun, the trainers are fantastic, and there is a real focus on educating members about holistic health. The best thing about F45 Hawthorn Online... I can make it suit my schedule, all while working from home and being a mum. Thanks F45 Hawthorn! Lian

22.01.2022 THESE IN STUDIO FEELS ARE BACK. #community #love #happy ... #teamtraining #teamtraininglifechanging #theoriginal #f45halloffame #hiit #personaltrainer #gym See more

21.01.2022 The vital role fitness and regular moderate activity has on our mental health and overall wellbeing cannot be underestimated, which is why continuing to be active during these worrying times can help with isolation, stress, anxiety and help support a persons immune system. We would love to see you in our Online Workouts. Please Join Us! We also have Team Activities to keep things a bit more fun and its a great way that our community can look out for each other. Tag a Fr...iend who you would like to workout with. #community #care #lookoutforeachother #mentalhealth #health #fitness #fitfam #fun #team #f45

21.01.2022 Everything started with YES Such a simple word that can change your life. By saying YES to a membership with us, you get to train with an incredible community. Results will be guaranteed! Friendships will be made!... Fun will be had! It’s that simple. Contact as today with a Yes, Hell Yeh, Heck Yeh, F$;? Yeh, Definitely, Of Course, Sign ME Up, Take My Money Secure your spot today, as membership numbers will be Limited due to Covid Restrictions. #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #hiit #team #community #f45 #f45training #hiit #f45live #online #personaltrainer #coaching #strengthandconditioning

21.01.2022 Having you train with us in the next 6 weeks is so important to us. Having a routine, staying connected, exercising and eating well are so important for us all, Especially us Victorians. So lets stick together and support each other with some fun and camaraderie (mutual trust and friendship among people who spend a lot of time together. )... With our online membership, you will have access to: 9:00am Live Zoom Classes Monday-Saturday. 5:30pm Live Zoom Classes Monday-Friday. Sunday - Speciality Workout All class recordings to watch at any time. Equipment Hire Coffee and Catch ups to socialise with your trainers and other members. Team Challenges Weekly exercise challenges. Nutritional tips to keep things interesting in the kitchen! Netflix binge recommendations and discussions. #f45 #f45live #trainathome #stayconnected #online #team #community #comradarie #hiit #melbourne #victoria

20.01.2022 Your calves probably arent a muscle group you think of very oftenthey do their thing, and you do yours. That is, until they demand your attention with that nagging, tight feeling. "People tend to forget to stretch smaller muscles that are further away from the trunk. But that doesnt mean your calves dont deserve some TLCthey play a major role in leg movement, and tightness can lead to pain, imbalances, and inefficiencies in other parts of your body.... Your calves are actually made up of two muscles: The gastrocnemius, which is the large part you probably think of as your calf muscle, and the soleus, which lies underneath it. These muscles connect up at the knee and at the bottom of the heel, So not only are tight calves uncomfortable, but they can impact other parts of your body, too. Your calves get tight over time when you dont move them through a regular range of motion. For example, if you sit at a desk all day without walking around, your knee and ankle joints pretty much stay in one position (which means your calves arent moving, either). Your shoes can also play a role. "For example, high heels restrict the full range of motion of that muscle group," Or, if you have a running shoe that has a really stiff bottom and doesnt allow the foot to roll from the heel to the ball of the foot, [that can also restrict movement]." When this range of motion is restricted, your muscle fibers get used to staying in a shortened position. "When a joint doesnt go through a full range of motion, what happens is that these sarcomeres [in your muscles] get tighter and tighter, so they overlap more and more," Plus when you consistently restrict movement, your neuromuscular system isnt as efficient eitheressentially, your brain sends the signal to your muscles saying its not safe to move through a very big range of motion, and so the cycle continues. Lets start lengthening and stretching! #f45 #stretching #calves #lengthening #functionality #personaltrainer #hiit

20.01.2022 Is Cottage Cheese Good for You? Based on sales on the over past decade, cottage cheese seems to be making a comeback. Perhaps this is because its high in protein and low in carbs, therefore considered by some to be the perfect cheese for both low-carb and low-fat diets. Health Benefits... Not only is it a high-protein food, but it contains phosphorous, selenium, riboflavin and calcium, just to name a few nutrients. Protein is the winner here, with 28 grams in a one-cup serving. When it comes to providing protein and a low calorie cost, cottage cheese is a winner. >>> Follow our members page for some more awesome benefits of cottage cheese and some great ideas on how to use it for healthy snacks and meals. #cottagecheese #protein #highprotein #lowfat #Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #Vegan #MuscleFood #f45 #f45australia #f45melbourne

19.01.2022 RE OPENING MEMBERSHIPS AVAILABLE #f45 #f45training #hiit #hawthorn #auburn #glenferrieroad #swinburne

18.01.2022 How does Re Opening look at F45 Hawthorn? Class Bookings of 10 Memberships Only - No Trials Entry and Exit Doors... Windows for Ventilation Classes 15mins apart Temp Checks before each class Hand Sanitizer at Entry and Exit Select your exclusive training area Isopryl Cleaning at every training area Masks are to worn by all staff and members No Towel or Drink Bottle - No Entry Showers are closed currently Our unique and exceptional in studio experience is still the same. RE SIGN OR JOIN NOW #hiit #team #community #f45 #f45training #hiit #f45live #online #personaltrainer #coaching #strengthandconditioning #GymLife #Workout #LegDay #ChestDay #TrainHard #Gains #Toning #Squats #AbWorkout #Cardio #WeightTraining

18.01.2022 It’s been amazing being back in studio the past week and a half! The vibes have been so positive and fun and absolutely infectious (despite a few complaints of sore muscles here and there )! Have really missed it and all the members so it’s awesome being able to see them in person and great seeing the new friendships and connections people made over the online training - just shows what a strong community we are! - Rach. #hiit #team #community #f45 #f45training #hiit #f45live #personaltrainer #coaching #strengthandconditioning #Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #vegetarian #FitFood #Vegan #MuscleFood

18.01.2022 Its not enough to build muscle and achieve aerobic fitness. You need to think about flexibility, too. Stretching can help. You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence. "A lot of people dont understand that stretching has to happen on a regular basis. It should be daily," Why stretching is important Stretching keeps the muscles flexible, strong, and healthy, and ...we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury. Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "wont put too much force on the muscle itself," Healthy muscles also help a person with balance problems to avoid falls. Follow our Private Members Page for some really great stretches or if you are doing our LIVE Online workouts, we always stretch after each workout. #f45 #stretching #mobility #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #hawthorn #glenferrieroad #glenferrie #swinburne #auburn #riversdale

18.01.2022 Have bad nutritional and exercise habits crept in Need some motivation and tips to reset. JOIN US TODAYand let’s shake them off. #mymusclechef #xlarge #large #caloriecontrol #reset #badhabits

16.01.2022 Why Does Weight Fluctuate From Morning to Night? If you are watching your weight, it can be tempting to step on the scale several times a day to check your progress. Resist the urge! These frequent weight checks can be frustrating and misleading, since its normal for weight to fluctuate at least a few pounds within the course of a day. In addition, its normal for your morning weight to be a bit lower compared to your afternoon or evening number.... What Causes Weight Fluctuation? Daily changes in weight are normal, although shifts in body water not body fat. Follow our F45 Hawthorn members page to find out all the other reasons why your weight may fluctuate. #weightloss #fatloss #fat #weightlossjourney #scales #f45challenge #f45 #f45training

16.01.2022 The happiest people are people who are deeply embedded in a community ... especially if its one that has values that they respect We cannot be happy isolated, We need good connections. If you are seeking to improve your personal relationships, practice gratitude, or being thankful. Theres a lot of research in positive psychology showing that gratitude ,cultivating gratitude, expressing gratitude strengthens relationships, ... Focus on finding a group of friends who hang out and do things together and with similar values - F45 Hawthorn #happiness #values #f4live #online #hiit #personaltrainer #strengthandconditioning #fitfam #

16.01.2022 Absolutely loved being back in studio the last week ! It’s been awesome seeing the crew getting back into it and enjoying moving their bodies again - even after the DOMS set in No better feeling than being back amongst the Hawthorn Fam Blaine #GymLife #Workout #LegDay #ChestDay #TrainHard #Gains #Toning #Squats #AbWorkout #Cardio #WeightTraining #BodybuildingMotivation #BodyTransformation #FitFreak #BodybuilderLifestyle #PowerLifting #SwoleLife #CleanBulk #hiit #team #...community #f45 #f45training #hiit #f45live #personaltrainer #coaching #strengthandconditioning See more

15.01.2022 The best way to start any healthy eating, is to only have the necessary foods stocked in your cupboards. Your Cupboards and Shopping list should have an item from these staples: Leafy Greens... Salad Greens Herbs Low Carb Veggies Cruciferous Veggies Root Veggies Dairy Foods Seafoods Animal Protein Oil and Fats Condiments Nuts and Seeds Lower Carb Foods Higher Carb Foods Citrus Fruits Dried Beans and Grains, Packaged Foods Herb Spices Frozen Fruit and Veggies Low Caloric Drinks Follow our Members Page for the full list of items that make up your Staples for Healthy Eating. #Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #Vegan #musclefood

14.01.2022 Looking for some LIVE Workouts Come and join our friendly, engaging, motivating and they will say funny community. F45 Hawthorn is a great place to train! All of the trainers are friendly and motivating, the workouts will leave you a happy kind of exhausted, and going here you feel like youre a part of a community. Isolation has only made me more keen to stay a member here as the trainers are providing us with great home workouts too! Overall a great experience so far! ... #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #hiit #team #community #f45 #f45training #hiit #f45live #online #personaltrainer #coaching #strengthandconditioning

13.01.2022 A community is such a place where people feel comfortable with failing at accomplishing their daily fitness goal just as often as they succeed. ... In the end, a supportive community is such a place where people of various ages and backgrounds come together to carry out their workout routine #f45 #f45training #community #FitnessGoals #hawthorn #melbourne #auburn #glenferrie #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit

13.01.2022 Exercising with a face mask on Compared with normal breathing, wearing any kind of protective mask decreases the flow of air into your lungs. Less oxygen in your lungs means less oxygen in your bloodstream and your working muscles, which is what makes training more difficult. Different masks have varying levels of airflow restriction, depending on the thickness of the material, With less air, your body has less available oxygen to utilize during exercise to convert gluc...ose [sugar] into energy." Even those who have a relatively high level of fitness, should expect to fatigue faster when exercising with a face mask, comparing this scenario to altitude training or wearing an oxygen deprivation mask to elicit greater respiratory fitness (this is something that elite athletes do). Over a few weeks, your body will certainly adapt by becoming more efficient at metabolizing oxygen, but this takes time, If you start to feel dizzy, imbalanced, or overly fatigued, stop. Be smart [and] dont over do it." Due to the increase in breathing resistance, its normal to get out of breath quicker than you typically would in your workout when not wearing the face mask, You may not be able to perform at the same level that you would when not wearing the face mask, adding that you can expect a decrease in your workout performance while wearing a face mask. Unfortunately, it is hard to get around feeling constricted while wearing the mask, The good news is, your lungs and cardiovascular system are getting an extra workout while you are wearing your face mask because it is providing extra breathing resistance. A silver lining: The more you exercise with a face mask on, the more accustomed your body will become to the reduced flow of oxygen, and theoretically, you should feel like a beast when you can finally work out without a face mask on. #mask #facemask #exercisingwithamask #victoria #covid19 #stage4

13.01.2022 The pride I feel for what an extraordinary Community F45 Hawthorn is, thanks to all of you. We are united by a common culture of health, fitness, and community that makes us unbeatable in the face of events like this, in the face of adversity. But through this collective experience, we’re all discovering a new strength. Community values are shining through in beautiful ways. I also wish to express my most heartfelt thanks to the Loyal and Awesome Staff at F45 Hawthorn, Bla...ine, Elara, Steve and Rach. You are all setting an extraordinary example of commitment, professionalism, loyalty and solidarity. You are the best guarantee that, united, we will emerge from this crisis stronger. We are truly grateful to you all for supporting us in lock down and especially now that we are RE OPENING. All your support has been so wonderful and we are truly humbled. Our first priority is the safety and well-being of those we work with and our customers. We have made it our purpose to be up to date with all Government Recommendations, we have proactively enhanced cleaning protocols, adopted social distancing to help keep everyone healthy. Finally, I wish to address those of you that have been affected by this disease, personally or through your nearest relations. I send you my warmest embrace and wish you a speedy recovery. We hope that you and those around you are and remain safe. We are privileged to have you as a customer and even in this unprecedented situation, are working hard to continue serving you as you expect. Thank you for your business, your friendship, and your trust. You are the reason we do what we do. Thank you for being a loyal customer and contributing to our community. Machaela Dwyer and Blaine Healy and the Hawthorn Team

12.01.2022 This time next week. This is back Class Bookings Now Available via MINDBODY and the F45 App. #f45 #f45training #f45challenge #f45family #f45transformation #hiit #reopening #personaltrainer #groupfitness

12.01.2022 Pull-ups and chin-ups are more different than you probably realize. That subtle change of turning your palms from inward facing (a chin-up) to outward (pull up) swaps which side of your torso youtarget. A study in the Journal of Strength and Conditioning Research measured muscle signals during both exercises and found that the chin-up more heavily recruited the pecs and biceps, while the pull-up focused on your back’s lats and traps. And to answer which one you should be doing? It’s Both

12.01.2022 F45 Hawthorn is breaking Lockdown! Well, kind of.. not really. Were virtually escaping the country with our whole crew, and walking across stunning Italy! Using the WorldWalking app, were tracking our collective steps and making our miles count. Its just one of our activities to keep our awesome members engaged Been looking for something to kick the lockdown blues ? Ask us how to get involved :) Andiamo! @ F45 Training Hawthorn

12.01.2022 You would of seen a bit of this exercise in our sessions lately - The Windmill. You should now start to see improved core strength, improved hip-hinging abilities, increased hamstring flexibility, improved shoulder stability, decreased back discomfort, developed glutes, and improved separation between the upper and lower body It also has the added benefit of providing a loaded strength movement to your IT band.... #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #GymLife #Workout #LegDay #ChestDay #TrainHard #Gains #Toning #Squats #AbWorkout #Cardio #GirlsWhoLift #WeightTraining #bodytransformation #mobility #stability #functionality

11.01.2022 WE PROVIDE THE SAME CAMARADERIE ONLINE During the first lockdown there was a unified feeling of well get through this now that the curve has shot up again, its normal to feel depleted and a little out of control. One thing that can help this time is actually using the lessons from last time, In a sense, we got a practice run. We can reflect on what things we did that helped and do more of those and do less of the others. But above all, Remind yourself that it will p...ass, this is a temporary situation. Tips for staying motivated in lockdown 1. Switch up your workout. Being physically active is super important for mental health, Try F45 Hawthorns Online Content - its awesome. Try exercising with a friend. We can even organise a walking buddy for you. 2. Get out of your own head. Talk with friends over the phone. Or join our coffee and chats. 3. Stop trying to be productive. There is nothing wrong with using your time indoors to tackle something youve always wanted to do, but avoid putting any unnecessary pressure on yourself. We will be introducing some Netflix binges for us all to watch and chat about. 4. Be your own cheerleader. Remind yourself of the public good you are doing by staying in your house. You are literally saving lives. Please reach out if you need #f45 #f45live #mentalhealth #camaraderie #walking #netflix #coffeeandchat #Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting

11.01.2022 With the weather is on the improve and our ability to exercise outside, extended to 2 hours. Lets step up our walking game (on top of our F45 Hawthorn Online HIIT sessions of course) Walk After Meals. The real goal here is to get you more active. Walking after meals is a great way to do it. One reason a lot of people arent as active as they should be is that they put it off: They say, Ill walk after I finish email or Ill train after work, or Ill get my ru...n in after that meeting with so and so, but then something else comes up and they never get moving. Why it works: Developing the habit of walking after meals solves the Ill do it later problem and it gets you active at the time when your metabolism can really use a boost: Studies show walking after eating increases blood sugar tolerance, which is a key component of metabolic health. Ten minutes of brisk walking is all it takes to make a difference. #walk #walking #getactivenow #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit

11.01.2022 During this national health crisis, hospitals and health systems are doing everything they can to care for their patients and communities, and that extends to our health care heroes serving on the front lines physicians, nurses and the entire health care team, including food services, environmental services, administrative, EMS and support staff. Even in normal circumstances, working in health care delivery is hard, stressful and tiring work; COVID-19 makes it especially exhausting physically and mentally. During these extraordinary times, we want to show our appreciation. SHARE this post or COMMENT to demonstrate your gratitude for our health care workers. #healthcareworkers #healthcareheroes #f45 #covid19

09.01.2022 LOCKDOWN 2.0 6weeks! What are we going to do? F45 HAWTHORN HAS YOU COVERED.... - - - - - - #f45 #f45training #hiit #f45live #online #personaltrainer #coaching #strengthandconditioning See more

09.01.2022 Which magnesium should I use? The foods pictured above are a great source of Magnesium or follow our Members Page for other magnesium sources. But if you are feeling a bit anxious or not sleeping well, should I take a Magnesium supplement and which one? By enabling your production of GABA, a calming hormone, studies show magnesium can lessen anxiety symptoms, such as an inability to switch off by 31 per cent. While the format of ingestion - via skin in a bath, spray or via... an oral supplement - is less important than you simply taking it; I can share a few guidelines. If in a supplement, seek magnesium citrate - researchers suspect of all the magnesium forms, this one is the most easily absorbed into your digestive tract. If in bath salts, look for a certified organic product, with a high elemental magnesium concentration (equal or above 40mg/ml). If in a gel, balm or spray, again, choose something thats certified organic, and ensure its free from fillers too. #magnesium #healthylifestyle #healthyfood #anxiety #anxietyrelief #calming #sleep

08.01.2022 SHOULD You use should when you are saying what would be the right thing to do or the right state for something to be in. Example........I should exercise more ... #hiit #team #community #f45 #f45training #personaltrainer #coaching #strengthandconditioning #gymlife #teamtraininglifechanging #notagymbutacommunity

08.01.2022 Even though we are in ISO and arent around the big weights we can still follow these key points to lose fat with weight training. 1Train Using the Most Bang For Your Buck Multi-Joint Lifts Besides allowing you to get stronger faster, multi-joint exercises such as squats, deadlifts, step-ups, rows, and presses involve more muscle, which helps the body increase its net energy expenditure. The end result is you burn more calories and increase muscle mass for a high metab...olic rate. 2Get A High Protein Intake To Promote Recovery A high protein intake of at least 1.6 g/kg of bodyweight preserves muscle mass during fat loss and boosts metabolic rate. 3Do Interval Training To increase your energy deficit from exercise, try interval training because it has similar lean mass preserving effects as weight training, whereas aerobic exercise tends to be catabolic, leading to a loss of lean muscle. 4Separate Your Lifting & Interval Workouts Do weight training and conditioning workouts separately to ensure recovery and take full advantage of the afterburn boost you get from each one. 5Get Your Sets & Reps Right Dont back off your training when trying to lose fat. Use weights in the 8 to 15-rep range (65 to 80 percent of maximal). Train at least 3 sets per exercise because a higher volume is best for increasing muscle mass and it causes a significant metabolic disturbance, raising metabolic rate. 6Time Your Rest Periods Generally, shorter rest periods (60 seconds or less), are ideal for fat loss. However, when going heavy, you may need to extend rest periods in order to maintain training intensity. 7Progressively Increase Weights As your body adapts, you need to increase your weights in order to continue overloading the body to get stronger along with getting leaner. We can also add bands or tempo to mix it up. 8Keep Workouts Short But Intense Complete workouts in 60 minutes because this will ensure stress hormones arent unnecessarily elevated, causing a catabolic environment. 9Count Tempo For example, lower the weight on a 4-second count and raise it on a 1-second count because this will elevate EPOC more than standard tempo. #f45 #iso

08.01.2022 Canstar Blue’s review of gyms and fitness clubs has seen F45 Training, Rated 5 stars again for the 3rd Year Running. This review is where each Fitness Facility is compared and rated on their equipment & facilities, atmosphere, flexibility & perks, staff availability, value for money and overall satisfaction. #canstar #bestgym #bestservice #bestvalueformoney #greatresults #f45

08.01.2022 TAG A FRIEND to join you this Saturday for a FREE 9am Hollywood session with us....... #lockdown #personaltrainer #online #f45 #f45live #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit

07.01.2022 While Machaela from F45 Hawthorn (Unit 1/408 Burwood Road) said she "loves a challenge", it has been "wonderful to re-open ... seeing their [members] faces is what we really needed". While they were closed, F45 posted workout videos, weekly challenges, and live sessions as well as having various members host online classes from dance to cooking to osteopathy. Since re-opening, they have divided the gym floor into solo sections of 6 square metres for 17 members at a time - les...s than their legally allowed 20 members with 4 square metres each - to ensure "everyone feels safe, comfortable, and has enough room to work out". The "strongest thing that has come out of this", she believes, is the community coming together to learn "how we can all accept challenges and adapt." Thankyou @theglenferrietrader for the write up. This piece was written in celebration of our Re Opening. The message is still the same #f45 #hiit #workoutathome #community #glenferrie #glenferrieroad #hawthorn #auburn #swinburne @blainehealy @stevie_vee_ @elaramisso @jackcraig_ @jesusmartinez80 @laura_pimme @mach.21 @rach_main

07.01.2022 We typically think of protein as your go-to food for losing belly fat. But fruits and vegetables are just as important because they provide antioxidants and fiber that have a protective effect on the metabolism. Those who had higher blood antioxidant levels had better body composition, better insulin health, much less inflammation, and lower cholesterol. #Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #Vega...n #MuscleFood #hiit #team #community #f45 #f45training #hiit #f45live #personaltrainer #coaching #strengthandconditioning #fruit #vegetables #antioxidants #fibre #metabolism

07.01.2022 The unintendedupsides to wearing face masks all the time 1. If you forget to brush your teeth, its no big deal (for other people anyway). 2. If youve got food in your teeth, its no big deal. 3. If you have a rogue booger in your nose, its no big deal. 4. You can wear pimple cream on your face when going out and no one will know.... 5. If you wear makeup, you only have to do half your face. Money saving! 6. Masks keep your face snuggly warm in winter. 7. Its an additional way for Melburnians to wear even more black clothing. 8. Its an additional way to support small businesses and local creatives 9. You can eat with your mouth open and no one will know. 10. Masks have allowed you to upcycle your old T-shirts and tea towels 11. No one can tell you to "smile, youll look prettier" (well they can, but itd be moot). 12. You can actively grimace at people and they wont know. 13. You can let your stache grow out without being judged by societys rigid beauty standards. 14. You can eat out of it like a mini horse feedbag (advisable at home only). 15. Masks look great with a killer winged eyeliner. 16.Masks are a great way toshow off your pets. 17. You get to feel somewhat mysteriouswhile just going about your ordinary business. 18. Masks are another great way to accessorise your look. 19. You dont need as much sunscreen. 20. You dont need as much fake tan. 21. If you have a bad pimple, the mask will keep it secret (unless its on your forehead. 22. A face mask and sunglasses combo =cheap and easyInvisible Man cosplay. 23. You dont need to do the awkward half-smile at people who are passing you; this goes double if you recognise them. Big win for the socially awkward. 24. You can now express everything from utter disgust to ecstatic joy with only your eyes and your brows. 25. You can try out zany facial hair without fear or judgement. 26. You can (quietly) sing, talk, smile or laugh to yourself while out walking and its not weird (everybody does it). 27. And finally, youre helping to protect yourself and your community. Good work. #facemask #humour #staysafe #staypositive #melbourne #victoria

07.01.2022 Hey Wanna wake up, workout and kickass? We can help you do it from home.... Minimal space and equipment needed. Friendly awesome trainers Weekly Team Motivation Safe way to train with friends without coping a fine Enquire about our FREE Saturday sessions. #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #f45 #hawthorn #melbourne

07.01.2022 Shout out to one of our Online Hero’s! Mel has absolutely perfected her pushups over ISO, she’s ‘dropped a few kegs’ in her own words and about 12cms off body measurements!! Feeling great!! Participating online really gave me some control in a time where there was so much we couldn’t control. Can’t wait to get back into studio! ... Killed it @johnsmel !!! Super proud of you and what you’ve achieved over the last few months - now to keep it rolling into our studio reopening

06.01.2022 New behaviors require a lot of effort because change is hard. Change can require a lot of motivation, which we can’t count on having. This is why we often don’t do the things we really intend to do. To establish an exercise routine, I needed to let myself be bad at it. I needed to stop trying to be an actual athlete. The sole requirement is that you stop trying to be so good. You’ll need to abandon your grand plans, at least temporarily. You must allow yourself to d...o something so minuscule that it’s only slightly better than doing nothing at all. A better than nothing habit is easy for you to repeat, again and again, until it’s on autopilot.You can do it even when you aren’t motivated, even when you’re tired, even when you have no time. Once you start acting on autopilot, that’s the golden moment that your habit can begin to expand organically. #hiit #team #community #f45 #f45training #personaltrainer #coaching #strengthandconditioning #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #motivation

05.01.2022 Dear Hawthorn F45 Family, Following yesterdays announcement of the 6-week metropolitan lockdown, we are sad to announce that we must close our doors for the second time. All classes after Wednesday the 8th of July will be cancelled. The silver lining? This is not our first lockdown, and we know exactly how to stay connected with you to help you stay fit during this isolation period. ... With our online membership, you will have access to: * 9:00am Live Zoom Classes Monday-Saturday. * 5:30pm Live Zoom Classes Monday-Friday. * Sunday - Speciality Workout * All class recordings to watch at any time. * Coffee and Catch ups to socialise with your trainers and other members. * Weekly exercise challenges. * Nutritional tips to keep things interesting in the kitchen! * Netflix binge recommendations and discussions. Please request access to the group via this link: https://www.facebook.com/pg/f45trainingmelbourne/groups/?ref=page_internal Are you stuck at home with no equipment to train with? We are also offering equipment hire. Lastly, please make sure you are following our socials, including the Instagram @f45training_hawthorn and the members Facebook page: https://www.facebook.com/groups/265255737277681 for further updates. You will all receive an email explaining how our Online Memberships work or find it our Our Members Page. Thank you for your loyalty in this difficult time. We look forward to seeing your smiling faces via Zoom. #community #weareinthistogether #f45 #f45training #online #onlineworkouts #live #stayconnected

04.01.2022 I love a good Dad Joke Share some with us and dont forget to remind Dad of his special Zoom workout Sunday Morning at 9am. (Dont tell him its free) #fathersday #dadjokes #fitdad #fitfam #thankyoudad #f45dads #dadbod

04.01.2022 Members make our community so special!! Massive shoutout to @kylie.phan who stuck with us throughout ISO and came out the other end stronger Dear Mac, Blaine and Hawthorn Team, I hope you all had a great weekend with the easing of restrictions and warmer weather!... Thank you for the heartfelt message, the feeling is mutual! I feel so blessed to be part of the Hawthorn community and supported by your wonderful team especially during the second lockdown. I initially doubted my own commitment towards online training but after 11 weeks, I actually became fitter and stronger mentally & physically. Now back in the studio for a week, it has been A-MA-ZING (even-though I have to wake up earlier). I am training harder and don't have to deal with DOMS! I could not have done it without all you SUPER-STAR trainers. Even through the barrier of a screen during the 11 weeks of online training - you motivated us, pushed us, challenged us and cheered us on to keep going. Every session was a killer and sweaty! Thank you for your spirit, motivation, smiles and professionalism - I have truly benefited from it big time during such crazy times. Keep up the great work and thank you from the bottom of my heart!

03.01.2022 GET EXCITED As of 28th September 2:1 PT is available in an outdoor setting. Email us at [email protected] or DM us to book your session.... All Safety and Health Practices will be adhered to. Fingers crossed for a RE RE Opening 26th October. #health #personaltrainer #personaltraining #outdoorworkout #fitness #hawthorn #glenferrieroad #glenferrie #swinburne #auburn #melbourne

03.01.2022 F45 Hawthorn is a great place to train! All of the trainers are friendly and motivating, the workouts will leave you a happy kind of exhausted, and going here you feel like youre a part of a community. Isolation has only made me more keen to stay a member here as the trainers are providing us with great home workouts too! Overall a great experience! Join is for some Online Camaraderie. * 9:00am Live Zoom Classes Monday-Saturday. * 5:30pm Live Zoom Classes Monday-Fri...day. * Sunday - Speciality Workout * All class recordings to watch at any time. * Coffee and Catch ups to socialise with your trainers and other members. * Weekly exercise challenges. * Nutritional tips to keep things interesting in the kitchen! * Netflix binge recommendations and discussions. #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #f45 #f45live #trainathome #trainonline

03.01.2022 Legends, its time to dust off the shoulder pads, slip on the leg warmers and mix up some (questionably named) cocktails, coz its dance party time!!! Led by @christina_kay92 , well (moon)walk our way through some dance steps, while sipping on some of the teams favourite cocktails. This was the absolute highlight of last lockdown, and requires absolutely no dance ability whatsoever, just turn up and the cocktails will do the rest! ... The link will be posted later in the week, but it will be at 6.30pm THIS Saturday, and well be learning the moves to Wake me up before you go go by Wham. The suggested cocktails are below , and I heard that the Slippery Nipple was actually @mach.21 go to each weekend back in the good ol days !!! So see you all there #80s #wham #danceparty #fun #zoom #cocktails #community #stayconnected

03.01.2022 Will you take up the Challenge of eating 30 different plant based foods a week With much nutrition talk focusing on gut health and the powerful link it has to our immunity, mood and wellbeing, it is understandable there are more and more foods gracing supermarket shelves that are marketed for their gut-related benefits. What may come as a surprise is that the health of our gut not only relies on what foods we eat, but the range of ingredients we consume too.... Specifically, it has been shown that individuals who consume at least 30 different plant-based foods each week have more varied gut bacteria, and ultimately a healthier gut microbiome as a result. From a scientific perspective it appears that mixing up the plant foods we eat exposes the body to different mixes of dietary fibre and key nutrients, which in turn plays a key role in maximising the types and quality of bacteria in the gut. This means that if you reach for the same type of breakfast cereal, simple sandwich and meat and three veg each night, chances are we are not even close to reaching 30 different plant foods each week to optimally feed your gut. #guthealth #plantbased #Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood #Vegan #f45 #f45training

02.01.2022 The look of the Studio may have Changed. Our Commitment hasnt changed. Due to our strict New Stage 4 Restrictions, the trainers will be streaming the Online LIVE classes from home. We get to see them in their natural environment ... A big shout to the awesome team at Hawthorn for their amazing adaptability and ability to still bring content to you on such short notice #f45 #live #onlinetraining #zoom #trainathome #joinus

01.01.2022 How does Re a Opening look at F45 Hawthorn? Class Bookings of 10 Memberships Only - No Trials Entry and Exit Doors... Windows for Ventilation Classes 15mins apart Temp Checks before each class Hand Sanitizer at Entry and Exit Select your exclusive training area Isopryl Cleaning at every training area Staff and Members to wear masks. No Towel, Mask or Drink Bottle - No Entry Showers are closed currently Our unique and exceptional in studio experience is still the same. RE SIGN OR JOIN NOW #hiit #team #community #f45 #f45training #hiit #f45live #online #personaltrainer #coaching #strengthandconditioning #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit

01.01.2022 Welcome Back I have always been proud being a trainer at F45 Hawthorn, and being back in the studio has made me more proud! The community that we have built in the studio and online, is awesome so happy to be back and can’t wait to help you smash your goals. - Elara #hiit #team #community ... #f45 #f45training #hiit #f45live #personaltrainer #coaching #strengthandconditioning #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #Cardio #GirlsWhoLift #WeightTraining See more

01.01.2022 Scans allow you to not only measure your body composition the total amount of fat, lean tissue (aka muscle) and bone in your body but also to analyse your fat-mass index and lean-mass index. These are much more meaningful than weight, BMI or body-fat percentage. Scans allow you to base how much fat you want to lose when people say lose weight what they really mean is fat". InBody use this method to measure body composition, which divides your weight into differen...t components, such as water, lean body mass and fat mass, to better understand how changes in diet, lifestyle and training regime are influencing overall body composition. The InBody measures each segment separately and shows the impedance values of all five cylinders of the body at each frequency in the impedance section of the InBody Result Sheet. Scans are suggested every eight-weeks, to monitor your results and discover your progress. Email us to Book Your Scan Now #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #inbody #inbodyscan #Health #EatClean #HealthyFood #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #MealPrep #FitFood

01.01.2022 Whatever protein intake you choose, eat LOTS of fruits and vegetables to counter inflammation and provide fiber and antioxidants. And get some of your protein from whey protein because it is anti-inflammatory, has a high thermic effect, and is proven ability to increase lean mass with training. @swift_supplements #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #Wor...kout #TrainHard #Gains #Toning #AbWorkout #Cardio #GirlsWhoLift #Health #EatClean #HealthyEating #HealthyLifestyle #Nutrition #CleanEating #FitFood #Vegan #MuscleFood

01.01.2022 New research reveals resistance exercise training can have a life-changing effect on the mind, able to relieve anxiety in young adults. After a whirlwind year that's put mental health through the wringer, these findings give people actionable steps to strengthen muscles and help their brain too. People should be encouraged to perform resistance exercise sometimes known as strength training involving major muscle groups two or more days a week. "Equipment can be helpfu...l, but not required, People can lift weights, use resistance bands, or use body-weight exercises such as push-ups, lunges, squats, etcetera." #FitnessGoals #FitnessMotivation #Fitspo #YouCanDoIt #GoalSetting #NoExcuses #BodyGoals #GymMotivation #WeightLossMotivation #JustDoIt #FindYourStrong #GetFit #GymLife #Workout #LegDay #ChestDay #TrainHard #Gains #Toning #Squats #AbWorkout #Cardio #GirlsWhoLift #WeightTraining #mentalhealth #anxiety