Fitline in Melbourne, Victoria, Australia | Gym/Physical fitness centre

Fitline

Locality: Melbourne, Victoria, Australia

Phone: +61 3 9650 5884

Address: Level 2, 19 Meyers Place 3000 Melbourne, VIC, Australia

Website: http://www.fitline.com.au

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25.01.2022 "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." Socrates Pic by @annatorunphoto

24.01.2022 COPENHAGEN PLANK: Hi Guys, today we have for you a Copenhagen plank, this may be the first time a lot of you have seen this but it is a great exercise and often overlooked. Not only are copenhagens... overlooked, but groin strengthening exercises in general are, why would we place an emphasis on strengthening this area? Due to the hip being quite a mobile joint, it is important that we make sure all the surrounding areas are stable and strong, so in turn strengthening the groin will hopefully lead to healthier hips, knees and lower back. This exercise is also great for athletic populations who may be at risk of groin injuries due to the nature of their sport. There are quite a few variations of this exercise, so we can make it easier or harder depending on the clients experience levels. To make this exercise harder you can move your hips further away from the bench so there is greater resistance placed on the groin. To start off though I would recommend having your top knee on the bench just like at the beginning of the video. Lastly, try to maintain a straight line through your body and now you are good to go. Enjoy Coach James Napier

24.01.2022 SQUATS DYNAMIC WARM UP: A dynamic warmup focuses on actions similar to the movements you will do in your workout. Its meant to prime your body to work at a higher intensity. Dynamic warmups can help build mobility and coordination, which can all help improve your training performance.... Perform body weight side lunges as part of your warmup prior heavy squats can help get ready your glutes and hips. Get into a wide stance, slightly lean forwards and lunge to the side. Alternating legs. Perform 2 sets of 10-20 reps. Train Smart! Coach @Jessica TrainerCr

23.01.2022 "Do what makes you happy, be with who makes you smile, laugh as much as you breathe, and love as long as you live" Rachel Ann Nunes Pic by Anna Magorzata Toru

22.01.2022 "Surround yourself with people who don't just ask how you are doing. Surround yourself with people who make an effort to make sure they are part of the reason you're doing so well." Jennae Cecelia - Uncaged Wallflower... Pic by Anna Magorzata Toru

22.01.2022 MAKE AN EXERCISE HARDER WITHOUT ADDING OR INCREASING LOAD: Here are two ways to make an exercise more difficult without adding load. First, I demonstrate the Bulgarian Split Squat with adding a pause at the midpoint of the rep, hold for a 3 to 5 second count. This forces you to establish more control with the movement. Second, I performed the BSS with adding a pulse, this is another way to increase time under tension and make any movement harder to execute. Do a full rep, th...en add a pulse before completing the motion again. You can try out these methods next time you have limited equipment, during injury rehab, or simple looking to add some variety into your accessory work. To next time Fitline Family! Coach Jess

21.01.2022 "Strength comes from struggle. When you learn to see your struggles as opportunities to become stronger, better, wiser, then your thinking shifts from 'I can't do this' to 'I must do this'". Toni Sorenson Pic by Anna Torun Photography

21.01.2022 AB ROLLOUTS: Hi everyone, we have a very popular and tough exercise for you today. The ab rollout is arguably one of the best exercises for muscular development within the core. There are plenty of variations or tools you can use to perform the ab rollout but today we are doing the most common version with one slight progression. ... To perform this exercise you will need an ab wheel and a mat (for your knees). You will start by placing the ab wheel on the ground, you want to make sure you have a nice straight back throughout the exercise. Before you start to roll forward make sure you are engaging through the core and glutes, make sure you are only extending through the hip, shoulders and knees. Ideally you want to Finish with the ab wheel past your head and get your torso as close to the ground as possible, once you have reached the desired range you then will pull the ab wheel back towards you, making sure to keep your back nice and straight, slowly coming back to the starting point. In the initial stages of doing this exercise you may like to not go quite as far down as it can be tough, but after a few goes you will find that you will be able to go further and further down. In the second variation you will see i have implemented a quarter rep at the end, i have only gone back a quarter of the way back and then down again. This is one way to increase the difficulty of the exercise. Thank you and enjoy! Coach James James Napier

20.01.2022 "True happiness involves the pursuit of worthy goals. Without risks, without dreams, only a trivial semblance of living can be achieved" Dan Buettner

20.01.2022 "Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do." Pele Pic by Anna Magorzata Toru

18.01.2022 "There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time." Malcolm X... Pic by Anna Magorzata Toru

16.01.2022 UPPER BODY ACTIVATION ROUTINE: I would never begin any workout without first performing some form of activation exercise as part of a warm-up. Activation exercises help enhance recruitment and force output in the target muscles, leading to: More stable lifts, if stabiliser muscle groups are targeted (for example, the hip or shoulder rotator cuff group), and... Better strength gains when we begin the more challenging lifts Heres three great exercises which fire up the mid/upper-back, lats and rotator cuff for when were about to perform any pushing or pulling exercises, that can be done when youre low on time and need maximum bang for buck! Rope Chest Pull: Simple! Grab each end of the rope attachment and pull towards your armpits. You should begin to feel a slight burn in between your shoulder blades to let you know the rhomboids and middle traps are firing. Cable Row & Bend: With one arm at a time, perform a rowing action before leaning into the rope as if reaching your elbow down toward your hip pocket. Side-bending the torso here facilitates a fuller shortening of the lats and makes a huge difference here. Banded Face Pull and Overhead Press: This one is great particularly prior to any overhead pressing actions - completing the overhead pressing action while resisting the forward pull of the band is the key here! Coach Sam

16.01.2022 Thanks to Andrew Lock for running a super interesting workshop for our team on Friday! From lower back pain and injuries, to shoulder rehabilitation, Andrew's knowledge in the field is unbelievable and we're so grateful for the opportunity we had to learn from him!

15.01.2022 BARBELL HIP THRUST: This exercise works the posterior lower body part, especially the gluteus maximus. Here are some steps to achieve a perfect hip thrust:... 1. Focus on moving the weight with the glutes and not with the lower back or hamstrings. Finish the lift at the top by contracting the glutes. Do not overextend the lower back. 2. Push through your heels, keep your knees out and achieve full hip extension. 3. Keep ribs down and maintain a forward eye gaze. Nailing these steps will lead you into great form at this lift. After you have managed the proper technique continue improving the Hip thrust by overloading the exercise and getting stronger as you progress with it. Remember that having strong glutes leads to a stronger lower back! Coach Jess Jessica TrainerCr

14.01.2022 CHIN UP REGRESSIONS: The chin-up is not an easy exercise for most, and we often need to use a range of regressions in order to build the strength necessary to perform this exercise totally unassisted. From hardest to easiest, here are a few regressions I like to use:... 1: Feet Elevated Chin Up By placing our feet on an elevated surface we can offload the weight of our legs, making things slightly less demanding. To keep this regression specific to the chin-up, make sure your torso stays vertical. 2: Isometric/Eccentric Variations Believe it or not, its possible to get stronger at the up phase of the chin-up without ever actually performing the up phase, by performing isometric holds and controlled eccentrics. Im demonstrating a 3s hold at the top followed by a 3s eccentric/lowering phase here. 3 - Lat Pulldown: A great starting point to begin building strength in the same muscle groups well be calling upon during a chin-up. The biggest plus of the LPD for anyone working toward a full chin-up is that we can begin with a resistance far less than our bodyweight, so its suitable for all levels of strength. Each of these choices has their own pros and cons and the best regression for you will depend on a variety of factors. If youve always wanted to be able to do a full chin-up - wed love to help you get there, so come and check us out! Coach Sam Wong

13.01.2022 Here's our newest addition to the team, Coach Alex, demonstrating an interesting variation of a basic core exercise. Starting on your back, hold a foam roller against your tights, just below your knees and apply pressure with both your forearms. At this stage you should already feel your core muscles activating. Lift your shoulders off the floor to maximize the effectiveness of the exercise. Now start extending one leg, aiming to reach the floor with your heel, while you're h...olding the foam roller at it's place. A posterior pelvic tilt will encourage you to maintain the right posture and not load through your lower back. Alternate legs slowly and don't forget to breathe while you're bracing through your core! This is a great exercise to implement in your training session, especially before a compound lift such as Squat or Deadlift, to reinforce your bracing technique. Give this a go! Coach Nadia

13.01.2022 "It doesnt always go your way, so you cant get trapped in this idea that just because youve imagined a possibility for yourself that you somehow deserve it. Your entitled mind is dead weight. Cut it loose. Dont focus on what you deserve. Take aim on what you are willing to earn!" David Goggins... Pic by Anna Magorzata Toru

13.01.2022 SQUAT WARM UP 1: Warm up before a squat to be able to create an external torque rotation of the hips. Our medium glutes play a very important role, if these muscles arent activated before squatting, the technique could be poor and problems such as valgus knee, knee pain, and hip pain will be presented and compromise this big lift.... This weeks video shows you a warm up that can be performed before squats to help activate our medium glutes and help to create a nice strong external rotation of the hips. Banded body weight squats: Place a band above knees, stance with straight feet, and squat down, keep the tension with the band by pushing knees out the whole movement. Train Smart! Coach @jessicatrainercr

13.01.2022 CLIMBER STRETCH: Hi everyone, today I have what I would consider one of the best mobility exercises going around. Why is it so great? Well, because it gets you working through many of the main joint ranges of motion that are involved when we exercise, including the hip, knee, foot, shoulder and upper back.... To Start this exercise you are going to go into a high plank position, so go onto your hands and toes, keeping your back nice and straight you re going to step one foot up next to your hand, to begin with you may not be able to get it all the way up but keep trying to improve your position each time. Try to keep your foot nice and flat on the ground as well as a straight leg. Next with the hand that is on the same side as your foot, you are going to try and touch your elbow to the ground, once again this may be difficult but keep working at getting lower and lower each time, now you are going to rotate and extend your hand to the roof. I like to do 8 repetitions on each side, one rep would be elbow to the ground and then hand to the roof. Give this one a go, it doesnt require any equipment or much space and its a great warm up. Enjoy Coach James James Napier

12.01.2022 RAZOR CURL AND NORDIC CURL: We just dont see these two exercises used enough! While they dont use huge amounts of muscle mass in comparison to Deadlifts or Back Extensions, they can be excellent for isolating and exposing hamstring strength - perfect if this is a specific weak point for you. 1 - The Razor Curl... With hips and knees kept stationary, slowly tip your torso forward as if you were bowing down while keeping your back as straight as you can. Once youve reached your limit, see if you can lift yourself up by extending through the hips and squeezing your glute muscles. Top marks if youre able to do it anywhere near as well as Nadia here! 2 - The Nordic Curl Squeeze your glutes to lock the hips in - now the motion is all happening at the knees. Descend AS SLOWLY AS POSSIBLE, think about driving your heels upwards into your partners hands and have your hands ready to catch your body. When you reach (or hit) the floor, walk yourself back up using your hands - not your hamstrings! Both of these exercises are super taxing and are best done with a partner. If you dont have a gym partner just yet, we would be happy to fill that void in your life - all you have to do is get in touch! Coach Sam

12.01.2022 We want to take minute to show our respect to Tim Baker and Cooper Burnham for being awarded their brown belt in Brazilian Jiu Jitsu from coach Thiago Stefanutti over the weekend. We have been sponsoring both of these incredible athletes for a long time (since Cooper played with LEGOs & teddy bears) and we've seen massive development for both of them as athletes and as human beings. Timmy, all your hard work and dedication, all the dad jokes and typical British whining is pay...ing off and you should be very proud of yourself. But don't let that massive head of yours get any bigger Seriously though, you deserve nothing but respect right now and it has been an honour to be with you this far! Coop, we knew this day would come and you are another step closer to your goal. We've been with you and the family from the start and we ain't going nowhere. It fills my heart with pride to see the athlete, the smart ass, and the respectable young man you're becoming. Thank you for inspiring us and infuriating us year in/year out Much love and respect to you both, from Mac, Teresa and the Fitline team.

10.01.2022 TRX ROW PROGRESSIONS The TRX is a versatile piece of equipment that we can modify in a variety of ways to scale the difficulty of our rowing exercises; the more upright your torso is, the easier the exercise becomes as theres less work to do against gravity. From easiest to hardest, here a few of my favourites for developing mid/upper back strength: 1 - 45 TRX Row:... The most well-known and certainly a winner. Keep your toes off the ground to make sure the upper back and arms are always under tension, otherwise youll end up just standing up once youve reached the top of the exercise (you cheater). 2 - Knees Bent Inverted TRX Row: Lower the handles and grab something to put your feet on. The movement is the same, just much harder! Fortunately, we can make things a touch easier by bending the knees and shifting some of our bodyweight away from the arms. 3 - Inverted TRX Row: With legs straightened fully, we are now shifting the demands of the exercise entirely to the upper body. If youre looking for a challenge, this is it! If youd like to work on your upper body size and strength then dont hesitate to get in touch - wed love to help you work towards your health and fitness goals! Coach Sam Wong

10.01.2022 HAPPY NEW YEAR! It's never too late to take your life in a new direction, set new goals, write a new chapter. Learn from your mistakes, reinvent yourself and enjoy the journey. Bring it on 2020! #newyear #goalsetting #dreambig ... Pic by Anna Magorzata Toru

10.01.2022 DL & SL ERGO HAMSTRING BRIDGE We've managed to find a use for the Rowing Ergometer that doesn't involve any rowing at all. Behold the 'elevated hamstring ergo bridge' - I haven't found a better name for it yet Performed either double- or single-legged, this exercise challenges the hamstrings through increasing muscle lengths while also testing glute strength. ... I've found that combining this with a more glute dominant exercise (such as a deadlift variant, hip thrust or hip extension) can be an awesome way to tax the posterior hip and thigh muscles essential for activities like sprinting, or looking good when you've got shorts on. Keep in mind the following things when performing this exercise: The hips stay high as the foot travels! Hold the glute/s up to the roof. Dig into the seat with the supporting heel to maximise hamstring recruitment. The exercise can be made easier by placing your hands on the floor if you are struggling (more stable = easier), or across your shoulders if it needs to be more challenging (less stable = harder). Perform slowly and with control. Dust off your Rowing Ergo and let us know how you go. Coach Sam

10.01.2022 "The most important thing is to try and inspire people so they can be great in whatever they want to do" Kobe Bryant Pic by Anna Magorzata Toru

08.01.2022 Incredible results from an incredible coach/client pairing! Congratulations Izzy Hillgrove Gilbert Jones and Steve, keep the magic and let's annihilate those goals in 2020!! Big respect! Mac.

06.01.2022 FACE PULL VARIATION: During the face pull, the goal is to maximize the activation and MMC (Mind-muscle connection) of the posterior delts and other intrinsic muscles of the upper back helping move the upper arms into horizontal abduction and external rotation. This variation focuses on posterior delts and upper back.... *Set the cable to a low pin. *Pull the rope towards you and as you pull, rotate your lower arms upward and pull the rope apart. *Focus on really feeling the posterior delts and retracting your shoulders blades together. This exercise is a must if your goal is to create a strong, stable upper back and protect your shoulders from pain, injury and sedentary daily positions. Have a great week! Coach Jess Jessica TrainerCr

06.01.2022 The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. The secret of good health lies in successful adjustment to changing stresses on the body. Harry J. Johnson by Anna Torun Photography

04.01.2022 Hi everyone, Today we have a great exercise that will target the smaller muscles of the upper back as well as the rotator cuff muscles. I personally love this exercise either during a warmup or as part of a shoulder rehab/prehab routine. The idea is to use some suspension cables, either a TRX or some olympic rings. You are going to start off by keeping your body rigid like a plank and pull yourself up, one you have pulled yourself up you will then proceed to extend your arms... out to the side, making sure to get full extension and squeezing your shoulder blades together. I aim for 15-20 reps of these, but remember it is all about quality of movement with this, so take it slow and make each rep count. Enjoy, Coach James Napier

04.01.2022 "Live the life of your dreams: be brave enough to live the life of your dreams according to your vision and purpose instead of the expectations and opinions of others." Roy T. Bennet Pic by Anna Magorzata Toru

04.01.2022 Gluteus Activation Prior Compound Lifts This weeks video shows you a movement that can be performed before any lower body compound lift as Squats, Conventional Deadlifts, RDLs, Good Mornings, and others. It helps to activate our medium glutes. ... Supine Banded Hip Abductions. Place a band above your knees, lying down on a bench with knees bent and rotate ankles outwards. Perform 2-3 sets / 20-30 reps. If you find it difficult to feel your glutes in any compound lift, try out this movement and work on some glute strength as part of your program. Enjoy your lifts! Coach Jessica TrainerCr

03.01.2022 SINGLE ARM CABLE FLY: Hi everyone, we have a new one for you to try today. This is a single arm cable fly, if youve spent any amount of time in the gym, then no doubt you have seen people doing cable flys. Generally this exercise is done with both hands performing the movement simultaneously, whilst there is nothing wrong with the original exercise, this single arm version is an added twist that will provide a new challenge in your training.... For this exercise you will want to do the following; Set the cable height so its even with your shoulder, attach a handle to the cable, angle your body slightly facing away from the attachment and then finally what you are going to do, is imagine you are trying to wrap your arm around a big tree and squeeze the chest muscle at the end of the movement. This is a great variation as it can take the chest through a greater range of motion than a normal cable fly, and there is the added benefit of having to brace your core, which as a result, you should feel this working the oblique muscles. Finally, make sure you are doing an even amount of reps on each side and I hope you enjoy this new variation. Merry Christmas Coach James James Napier

03.01.2022 The day has come! Sadly, it's time to say goodbye to one of the pillar Trainers here at Fitline. Jeff, thanks for your dedication, and for the hard work you've put in for nearly ten years. It's not easy nowadays to find Trainers who have such a strong work ethic and are passionate about what they do, as much as you are. Good luck in your next adventure, we wish you all the best and you will be missed!

03.01.2022 BACK EXTENSIONS: For too long, weve been told that the lower back is a fragile area that we should avoid loading in an effort to avoid slipping a disk and getting a sore back.... The fact of the matter is the lower back has muscles which require strengthening, just like any other muscle group in the body, and if we want to strengthen it - then we need to load it! The Back Extension is one exercise that is remarkably simple and has a huge bang for buck, as it loads the lumbar spine erectors, gluteals and hamstrings. You can achieve some excellent results with this exercise using only your bodyweight, so for those who arent convinced that its safe to bend the spine forward, you have less to worry about given there isnt any additional load. If youre looking for a targeted, easy-to-perform lower back exercise that doesnt require much coordination or practice to conquer, this is it - you can start with 3 sets of 10-15 repetitions before progressing as necessary. Finally, dont be afraid of any post-workout soreness afterward either - these are just like any other muscles after all and the DOMS will subside routinely! Coach Sam Sam Wong Ben Machar

02.01.2022 PIGEON STRETCH This stretch is a great movement to work on hip mobility prior to training. It works as a hip opener. Some keys for proper execution:... *Place your leg on top of a bench/box in an externally rotated position. *Keep your back leg straight and lean your torso forwards until you feel a light stretch in your hip. (Do not drop your chest as you lean forwards) *Make sure that you dont round your back You can lean your torso in different angles, towards your knee or foot to maximize the stretch in your hips. You can also perform this stretch on the ground or sitting in a chair with your legs crossed if you dont have access to a bench or need a regression of the movement. Until next time Fitline Family Coach Jess @Jessica Trainer

02.01.2022 "If your determination is fixed, I do not counsel you to despair. Few things are impossible to diligence and skill. Great works are performed not by strength, but perseverance." Samuel Johnson Pic by Anna Magorzata Toru

01.01.2022 "Coaching is unlocking a person's potential to maximize their own performance. It is helping them to learn rather than teaching them" Timothy Gallwey