Fitness Local Dulwich Hill in Sydney, Australia | Gym/Physical fitness centre

Fitness Local Dulwich Hill

Locality: Sydney, Australia

Phone: +61 2 9568 4301

Address: Level 1, 475 Marrickville Road 2203 Sydney, NSW, Australia

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

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23.01.2022 #staffonduty #christmasbreak #newyearsbreak #merrychristmas #hapoynewyear #havefun #staysafe

22.01.2022 The Crunch is a basic core exercise that specifically trains your abdominal muscles. While the crunch is a popular exercise it may not be the safest for everybody as it can put a lot of stress on your back and neck, so it is very important that correct technique is used. Form: 1. Lie down on your back. Plant feet on the floor about hip-width apart. Bend your knees and place arm across your chest. 2. Lift your upper body up keeping your head and neck relaxed. Only come up unti...l you feel your abs contract then back down until the pointy bit of your shoulder blade touches the floor then back up again to keep your core engaged through the whole set. Safety tips: - Move in a slow and controlled manner as rapid movements will not engage the right right muscles - Use your core and chest to raise your upper body. If the movement come from your head or neck you will increase the risk of injury

22.01.2022 November madness! 3 PTs for $99! Train ONLY with the best!!!#personaltrainer #personaltraining #motivation#challengeyourself

21.01.2022 Fitness Local Dulwich Hill Team wishing you and your families a Merry Christmas and a Happy New Year! Have fun and stay safe #merrychristmas #happynewyear #havefun #staysafe

20.01.2022 Burpees are a challenging exercise that works many of the major muscle groups in your body. Doing several burpees in a row is a great way to build strength and endurance while burning calories and increasing cardiovascular fitness. Form: 1. Start in a squat position with knees bent, back straight and feet shoulder width apart. 2. Lower your hands to the floor in front of you so they're just inside your feet.... 3. With your weight on your hands kick back your feet so you're on your hands and toes in a pushup position. 4. Keeping your body straight from head to heels do one pushup. Not letting your back sag or butt stick in the air 5. Do a frog kick by jumping your feet back to their starting position. 6. Stand and reach your hands over your head and jump. 7. Land with knees bent and get into a squat position to do another rep. Variations: - To make it easier you can either skip the pushup or jump or both. - To make it more difficult you can do it with a bosu ball or dumbbells

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19.01.2022 The Figure 4 Stretch is a great stretch you can do regardless of the type of training you are doing. It targets the hips, lower back and glutes, your body's largest and most powerful muscle group. This stretch is best used after a warm up or when cooling down after exercise. Form: 1. Lie on your back with feet flat on the floor. 2. Cross right ankle over your let knee and keep your right foot flexed.... 3. Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee. 4. Using your arms pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip. 5. Hold the stretch for 60-120 seconds. Then release and repeat on your left side. An easy way to make the stretch easier or more intense is to change the angle of the knee on the leg you are stretching. The greater the knee bend the more the stretch. You can also intrlace your fingers in front of your shin for a deeper stretch.

18.01.2022 Happy Valentine’s Day Fitness Local Dulwich Hill

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14.01.2022 SHOULD I TRAIN THROUGH MY PAIN? When suffering from chronic pain it is often difficult to know when it is safe to train or when you should be giving your body a break. The traffic light rule is useful when you are not sure whether to work through your session or stop training and reassess your workout. A pain scale is a good way to evaluate your situation with 0/10 being no pain and 10/10 being the most excruciating pain you have experienced. This is where the traffic light a...nalogy can help determine whether to continue to work through the pain: Red Light STOP If pain is getting worse when starting training and is not tolerable. 7/10 or higher on the pain scale. At this stage stop training and contact EP or GP to lower intensity of training session and identify potential issue Yellow Light CAUTION If there is tolerable pain (4-6/10) that does not worsen throughout your session and resolves after you stop exercising you may continue to exercise. You should continue to monitor your pain throughout the session and stop exercising if the pain gets worse. Green light GO Pain less than 4/10 and returns to normal after training stops. This is OK and suggests you can continue to train!#exercisephysiology #exercisephysiologist #ep

14.01.2022 Give a loved on the gift of health this Christmas!!! 3 PT sessions and 1 month gym access ONLY $99! Call us on 9568 4301 or claim offer at www.fitnesslocal.com.au #christmasgifts #christmasgiftsideas #christmasgift #giftofhealthandwellness #personaltraining #gym #fitness

14.01.2022 Habit Formation Consistency is one of the most difficult aspects of exercise. The health benefits of exercise are evident; however people still struggle to stick to an exercise program. Often this comes down to motivation levels deteriorating over time. The number one health tip when trying to make the change to a healthier lifestyle is the ability to make the changes permanent. This means beginning an exercise program that you can stick to for the long term! Motivation level...s are usually high when starting an exercise program but gradually drop off as the initial novelty wears off. The easiest way to continue is to make your exercise a habit! The 3 stages of habit forming include Conscious behaviour and effort (Requires motivation) Repetition and reward Moving from conscious to unconscious Habit formation Unconscious behaviour (Automatic) Understand that it takes some time and there may be some potential barriers along the way. Ensure you have motivation strategies available if you are in the earlier stages of a new exercise program and work towards habitual exercise. Try to reassure yourself if you miss a workout or have a lapse in your exercising this does not mean all your work was for nothing! Get back in the routine and keep training towards your goals. #habitforming #consistency #consistencyiskey #dontgiveup

12.01.2022 What’s your favorite superfood? Comment below

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10.01.2022 Progressive overload in the gym! When it comes to creating an exercise program the most important concept to understand is progressive overload. Progressive overload is when you increase the work performed by the body over time to allow the body to become stronger. This must be a part of your training to see any improvement. If you do not apply progressive overload your body will adapt to your current training levels and will not make any significant improvements. Ways to ens...ure you are applying progressive overload to your workouts is to use the FITT principle. F Frequency (amount of times you train) I Intensity (How hard you train) T Time (How long you train) T Type (The type of training you are doing) By increasing any of these you ensure that you will maximise the effect of your workouts. #exercisephysiologist #exercisephysiology #exercisetips #fittprinciple #frequency #intensity #time #type

10.01.2022 To perform a Kb overhead carry, you need to educate the neurological systems and muscle fibres in how to create force and stability through complete range of motion. Overhead carries, while similar to overheads movements, add value for stabilisation in an environment that we are making unstable. Add this to your workout, progressively increasing load.

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10.01.2022 Rowing is a low impact form of training that utilises all major muscle groups. Rowing isn't just about pulling with arms, you also want to be pushing with your legs. Rowing is a great way to increase your heart rate but also build speed, endurance and power. Set Up: Feet - Slide feet into the foot plates and adjust so the straps are across the joint of your big toe, then pull them tight. Bum - Sit up tall with bum forward in the seat.... Hands - Lightly hold the handle at either end with an overhand grip. Rowing Technique: The Catch: Start with proper set up at the front of the machine. Shins should be vertical, lats engaged, shoulders relaxed and core braced. Torso should be leaning forward at an 11 o'clock position with shoulders in front of hips. From this position, you will be able to create a powerful push off from the machine to initiate the drive phase of the stroke. The Drive: Maintaining a forward torso tilt, start by applying force through your legs to the machine to extend your legs. Continue to push through your legs and start to hinge backward at the hip. This should be a fluid continuous movement. The Finish: Once your legs are fully extended and your torso is at a 1 o'clock position, begin using your arms to pull the handle to the base of your sternum. Be sure to keep your core tight and muscles activated. The Recovery: Reverse the motion by relaxing your arms away from your torso, hinge forward from the hips toward 11 o'clock and then bend your legs back to catch. The recovery phase should be half the speed used in the drive, which will allow your muscles to recover and prepare for another strong push. Example workout: - 5 minute warm up - 8x400m row followed by 1min recovery after each 400m effort - 5 minute cooldown

09.01.2022 Get your mum a great gift of health this Mother’s Day! Only $99-includes: 1 month gym membership 3 Personal Training Sessions Classes

09.01.2022 April 2021 Gym Junkies!!! keep up the good work

09.01.2022 Nothing like a quote from Bruce Lee to get you up and moving! Comment below your favourite Bruce lee movie!!

08.01.2022 The Pigeon Pose is a basic Yoga move. Practicing this pose can release tension in your glutes, hips and back. To do this stretch: 1 Start on all fours. Lay your right knee toward your right wrist, placing your shin on the floor. Move your right ankle toward your left wrist. 2 Slide your left leg back, point your toes, and face your hips forward. Extend your spine.... 3 Gently walk your hands forward. Hold for 5 to 10 breaths. 4 Return to the starting position. Switch legs and repeat. See more

02.01.2022 Blueberries a handful of health!

02.01.2022 To honor Mother’s Day till Sunday all mums can train for free at Fitness Local Dulwich Hill. Gym and Classes are included! Let your mums, girlfriends, wives and partners know! They are all welcome and looking forward to meet you all!!!

02.01.2022 Squat Jumps is a great plyometric exercise to work your abdominals, glutes, hamstrings and quads. It helps develop explosive power using only body weight. Anyone who participates in activities that require a lot of sprinting and jumping like soccer, football, basketball etc. should add plyometric exercises to their routine. It is also a great exercise to help develop balance and agility. Form: 1. Stand with feet shoulder width apart and knees slightly bent 2. Bend your knees ...and descend to a full squat position 3. Engage through the quads, glutes and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few centimetres off the floor. 4. Descend and control your landing by going through your foot - toes, ball, arches then heel. Descend into the squat again for another explosive jump. 5. Upon landing immediately repeat the next jump. Common Mistakes: - Make sure to warm up the muscles before doing squat jumps. - Avoid doing this exercise on concrete, start on a soft even surface until comfortable with the exercise. - When you start this exercise don't overdo it. Should be done no more than 2x a week to avoid overuse or excessive impact on your joints.

01.01.2022 LEST WE FORGET! #lestweforget

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