Foundations Performance & Rehab in Tingalpa | Fitness trainer

Foundations Performance & Rehab

Locality: Tingalpa

Phone: +61 412 399 910

Address: 419 Wondall Road 4179 Tingalpa, QLD, Australia

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

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

25.01.2022 LAST MINUTE GIFT IDEAS! Foundations Performance vouchers available for purchase 10 Class Packs... Personal Training Exercise Physiology Health Assessments Contact us today to get yours sorted by Christmas Eve

24.01.2022 We will never give you a program and wish you good luck. We will take you through every step of the way. Our methods may sometimes seem boring or not "HIIT FUN", but they work. ... Your sessions are planned with thought, the exercises have reasoning and everything is designed to make a better and more rounded you. #experiencethefoundationsdifference

23.01.2022 Hands up who is excited for a long weekend?! Looking forward to kicking it off tomorrow morning with a couple of busy sessions with the crew before everyone heads off to enjoy some R n R! Great effort so far from everyone this week. Let's finish off strong!

23.01.2022 We were very lucky to have Courtney in for her University Placement recently! Courtney came all the way down from Blackwater to spend a few days with us at the gym and she was amazing. We threw her right into the deep end coaching some classes and she did amazing work and had great feedback from the members ... Now, we just need her to move down to the the big smoke so we can hire her

22.01.2022 Shoulder injury? What shoulder injury?! The mighty Angela making a huge comeback with a 50kg Bench Press!! Ange has been super dedicated to her rehab program as well as smashing out her sneaky one on one strength sessions for the past 8 weeks. ... Huge improvements in her overall mobility, technique and strength! Your coaches are super proud of you Ange, cant wait for your next strength block!

22.01.2022 Just a reminder that Foundations Couples Therapy is now back open for business! Can not confirm nor deny that you will walk out together the same way you came in but you probably will have definitely had some laughs, probably stink eyed each other a little and built a stronger relationship (literally!)

22.01.2022 Want to know what consistency, persistence and hard work looks like? These two ladies here exhibit these traits on the regular. They have trained with Foundations for well over two years now and they never cease to impress us with how they just quietly get on with it and get it done ... Also, they have some of the best humour going around We love you guys Lou and Caroline and appreciate you being part of the Foundations Team

22.01.2022 Mobility & Function Classes Returning August 1st. Improve your movement Optimise your mobility and flexibility ... Learn how to self release those tight muscles Learn how to identify and strengthen your limiting points Improve your posture Pain relief JOIN US @ FOUNDATIONS EVERY SATURDAY at 835am

21.01.2022 9am Saturday CORE BRACING AND BREATHING SEMINAR! Very important information and practical components coming your way. Get on it crew!!

19.01.2022 EKKA LONG WEEKEND HOURS We will be doing a 6am and 7am EKKA workout in the Friday (Public Holiday) and closed on the Saturday. Open as per normal again on the Monday

18.01.2022 Last night we had three pairs of Dad's and Daughters training in the class! We love seeing parents bring their kids (or vice versa!) into the gym to train together! Teens from 15 years old can begin training in our group classes and it is a great opportunity for them to learn how to exercise safely and with good technique.... Plus, a little friendly family competition is always good

18.01.2022 HOW'S YOUR SQUAT FORM? Just a couple examples of where you could be going wrong with your technique. The video on the right is the incorrect technique so do some comparisons to see the different to the left ... 1 Breaking at knees first is a common mistake. The first thing you want to do is initiate a Hinge movement and push the hips back. 2 Heels lifting during a squat is common if you have limited ankle mobility for example. You want to maintain contact with the floor with your entire foot to avoid compensations and injuries. 3Looking down at the floor causes the rest of your body to follow suit and lean over. Try and keep your eyes forward and chest up. 4 Avoid letting your knees cave in. Sometimes simply adjusting your foot positioning can assist or some additional strength work can target the problem as well. 5 Leading with the torso can also be a problem as it can cause serious technique issues. If you find yourself in this position you may also be experiencing limited hip mobility. These are just five of the common incorrect techniques and there are many more including limited depth, favouring one side of the body or stance problems. If you work with a Coach, they should be able to assist you with how to correct and get the most of this great exercise

17.01.2022 We had a special visit from The Incredible Hulk today! Coach O was in his element meeting his hero #beastmodeactivate

17.01.2022 #Repost @phdsez There is a difference between a coach pushing you to do your best because they believe in you and a coach who is being "mean". If you have a good coach, one that cares about you and truly knows your capabilities and limits, they will sometimes make you feel uncomfortable. You won't always like them and that's okay. ... They know how to push you outside your comfort zone to get you somewhere they know you can go. They know how you will love the place you're in once you get there or have done "the hard thing". They know that you have to feel a little fear of the unknown to grow and be better. And they know when to restrain and sense the cues when it's too much. A coach pushing you to be uncomfortable within your limits is different to being "mean" or making you hurt in a bad way. Love your coach. Hate your coach. Know they push you because they know you can handle it!

16.01.2022 We are Open from tomorrow 5am AS NORMAL! All your favourite classes will be back in action as per the normal timetable and Exercise Physiology and Personal Training will recommence. This also means our 1 week Free Trials are back starting tomorrow! ... Please make sure you book (and cancel if needed) on the Mindbody Fitness app. We will see your smiling faces in the gym

16.01.2022 Sometimes the hardest step is getting to the gym but once you're there, it becomes a whole lot easier! We all go through stages where it all seems a bit tough. What matters most though is what you are going to do about it! You can either continue down the path of skipping your workouts and feeling less than optimal OR you can step back, reassess what needs to change (it might not even be as much as you think!) and get back on the wagon!... If you have been struggling with motivation, it may be time to have a sit down with your coach and work out a plan of action. The world is in chaos but don't let your health spiral out of control as well

16.01.2022 Be the one that didn't give up. Be the one who knows that this little bit of pain will make you stronger once you're done. Be the one who pushed themselves to be just that little bit better every day. ... Be the one who knows they gave it their all. Be the one who is proud

16.01.2022 SQUAT WORKSHOP Following on from the success of our previous workshop/seminar, we are happy to introduce the next one in our line up! OCTOBER 10TH 9AM... This workshop will focus on SQUATS! If you come along you can expect to learn the many variations of squats and how to do them correctly, why your squat may be different to others, mobility techniques to help you get more out of your squat and how to avoid pain during them! Bookings will open in the Mindbody App 7 days prior so get ready to secure your spot

16.01.2022 MERRY CHRISTMAS EVERYONE Celebrate, Eat, Drink, Sleep and Repeat!! Wishing all an awesome and safe Christmas ... Much love! S&O.

14.01.2022 GET ON THIS GUYS! Last few days to take this great offer Share this, invite your friends, take advantage of this awesome deal...whatever you can do to share the Foundations love! ... Come join some awesome people in a supportive environment and get that body moving again!

14.01.2022 SPRING SALE TIME! Get 4 weeks free when you sign up on a 6 or 12 month contract at Foundations. Come on in for a 1 week free trial and see what all the fuss is about!... Great community, great work outs, great coaches...what more could you want?! Share the word, tell your friends and let's all Spring into Summer on the right foot

14.01.2022 #Repost @phdsez Foundations Performance & Rehab As a business, we have never really been about the numbers. ... Sure, it is great to have a lot of people come through the door but to us it is more about the ones who choose to stay. We would rather have 10 people come and stay a long time than 100 come for a free week trial and leave. When people like going to a gym, it shows. The vibe is better, more positive and more supportive. People don't drag their feet to come in. They actually enjoy it even on the hard days. Gyms are more than just places to get fit and exercise. They can provide a sense of community, belonging and become a second home to some. It is nice to look around @foundationsperformance and see smiling faces and people joking around whilst still getting the work done. Our Christmas party each year is always a hoot because people come to have a good time and actually want to hang out with their training friends. It isn't just a "numbers" game. Our members have names, stories and lives that individually are interesting and then collectively make for a full- rounded community and family. So at the end of the day, our members help us pay our bills yes. But most importantly, they help create a group and atmosphere that makes our jobs a passion and our gym amazing

14.01.2022 KIDS CLASSES ARE BACK FOR TWO WEEKS! 11TH, 13TH, 18TH AND 20TH OF JANUARY $15/Child and bookings essential through the Mindbody (Non-members please contact us for bookings).... School aged and up so if your little ones are in Prep this year, they welcome to join in!

13.01.2022 Mental toughness The ability to overcome circumstances that prevent you from succeeding or excelling at a task you set out to achieve. Its the workouts that really test you that help you build resilience not only in the gym but in the outside world too. ... When the fatigue and frustration sets in. When you keep stuffing up and feel like you are never going to get there. It's at that point where you have to force yourself to not give up and keep pushing through! Take this mornings workout for example...although it doesn't look that hard on the board, it was a real mind game (especially if you aren't a strong skipper and trying to finish the entire workout in 30min). Alot of complaining was heard but at the end of the day our members refused to cut it short and keep going until all 800 skips were done even when given the option to move on. That's resilience, that's the kind of attitude that makes us coaches proud. Epic job to this mornings crew.

13.01.2022 Transformation When most people hear the words Transformation they immediately jump to thinking about weight loss and figure? To us a successful transformation is so much more than that!! ... The ability to hold a third world squat or squat to depth when initially you couldn't even squat to parallel when you first started. Being able to move freely and exercise without pain after battling years of chronic pain or injury Performing movements you never thought were possible in a million years. Overcoming fears and performing your first box jump Smashing personal bests in your lifts when you initially struggled to lift the Barbell alone. The progressive return to exercise after having a baby. The rebuilding and taking back ownership of your body. Or even as simple as gaining the confidence to come in and train by yourself when you have always relied on your friends to train with. Transformation is so much more than just the before and after photos. It is a display of courage, consistency and dedication that leads to progress in performance and character. We are super proud of all our members and how far they have all come on their journey!! Keep killing it crew!!

13.01.2022 Peta here, graduated to the next tyre up this week for some flips (and she wasn't the only one!) What have you accomplished lately? What goals have you reached? ... Tell us about it and don't be afraid to brag in the comments

13.01.2022 Meet Will, son of our awesome members Tran and Paul. Will has been smashing out 1 on 1 sessions with Coach O for the past 4 weeks now and has made some amazing progress. He is a keen boxer and always gives it 110% throughout his sessions. ... Very proud of you mate, keep up the great work, can't wait to see what we can accomplish

12.01.2022 Check out the first of a series of workshops coming up at Foundations Performance! These workshops are a great opportunity to get some extra coaching on things you can use within your classes. The first is "Core Activation and Breathing Techniques" and will focus on learning how to use your core correctly, strengthen it and aid in prevention of injuries and lower back pain.... You will learn how to breathe and brace your core properly during exercises like Deadlifts and Squats, recognise the signs of poor breathing and activate your core adequately to get more out of your Pullup technique for example. This workshop is FREE for all Foundations members and $15 for non-members. Bookings are essential through the Mindbody App and will open 7 days prior.

12.01.2022 Classes have been pumping lately and we are stoked to have so many new and seasoned faces joining in on the fun with us!

12.01.2022 How is your anti-rotational strength? Have you ever hurt your back twisting to pick something up or grab something from the back seat of your car? Or felt a twinge as you caught something heavy someone threw at you? ... Maybe it is time to get some anti-rotational strength into your routine! Don't know how to do that?! The good news is the team at Foundations Performance know how to teach you!

11.01.2022 It is Strength testing week at our gym and something we can just about always count on is hearing someone say "I can't lift that weight" or "I don't think I can do it". We always say, "well you either can or you can't so why not just be confident and give it a go!". The worst that can usually happen (during a safe lift) is that you can't lift it. But at least you gave it a go instead of leaving it at "what if?!".... If you have no confidence in yourself and are already telling yourself its too hard, then you are setting yourself up for an uphill battle from the get go. You can not underestimate the power your mind has on you when attempting to do something. And if you don't practice confidence, it becomes harder and harder to get. Not to say don't leave your ego at the door (always do that). Just bring your self confidence and positive talk in with you Also, can confirm multiple people lifted PB's this morning using this exact mentality!

11.01.2022 Are you a new Mum (or even Dad) who is a little worried about returnung to exercise after having kids? You have no need to be nervous at Foundations Performance! With our highly qualified coaches assistance you can return or even start at the gym without fear of hurting yourself or being put in uncomfortable positions. ... Whether you have had a C-section, natural birth or anything else that comes along with bringing little ones into the world, our coaches are experienced in coaching women both through pregnancy and during the post-natal period. We won't ever rush you or throw you into the deep end...your safety and confidence is our first priority. Providing modifications, rehab exercises and support is what we aim to provide every body and parents are no different! We want to get you moving again and encourage you to see that you CAN do it! We offer FREE mini-consulations so if you want to have a chat to one of our coaches about getting started at Foundations, contact us today

10.01.2022 Anyone else feel like they continuously look at the clock wishing it to move faster?!

10.01.2022 As we head into the holiday season and we can all start getting away a bit more, we would like to reintroduce FOUNDATIONS ON TOUR Pretty simple to participate... 1 Take your Foundations hat, shirt or towel with you on holiday ... 2 Snap a picture of you at your holiday destination with your Foundations gear 3 Tag Foundations in your picture or send it through to us (make sure to let us know where you are so we can pop it on our map!) We have had some absolutely amazing pictures in previous years so get involved and be a part of something cool! Let's see how many destinations we can get to

10.01.2022 "Not by doing booty band exercises...I can tell you that much!"- Coach O. Squat, Deadlift, Thrust and some more squats

10.01.2022 How do you like to end your week? We like to finish off with our Mobility & Function Class. Focusing on mobility, stretching and other recovery techniques, this class is a great addition to your other training sessions. ... If you are tight in any area of your body (hello hips and ankles ) or want to improve your movement, this is the class for you. We highly recommend you come along and try it because the benefits are amazing

08.01.2022 All movements, whether they be simple or complex, require the development of a solid foundation in order to be performed safely and successfully. A solid foundation is the key to enhancing performance. Everything starts from a base level (the foundation). The more solid the base, the stronger everything else is that comes after it. ... Everything we do at our gym has a meaning, a purpose and a why. Most importantly, we don't add made up exercises into a session "just because". We program with intent and want you to have a strong Foundation before you get too technical or fancy. Come and try the Foundations difference

08.01.2022 Sliding into the weekend like Renee

08.01.2022 KIDS HOLIDAY CLASSES ARE BACK! Foundations is keeping your kids active during the school holidays! Introducing them into the gym environment and teaching them how to do functional strength movements, improve their coordination, speed and agility. ... Monday 21st & 28th 10-11am Wednesday 23rd & 30th 330-430pm Thursday 24th & 1st 10-11am $15/child per session. Bookings will be available through the Mindbody App (please notify us if you will be bringing more than one child).

08.01.2022 At Foundations we pride ourselves on never boring you. You won't do exactly the same workout twice unless we are doing some form of performance testing or similar. At the same time, we don't put variation in just for the sake of it. ... We program our workouts to give you the best chance at being all round fit, mobile and strong. We train you so that what you do in the gym can translate over into your every day life. We don't thrash you day in and day out until you're broken...we ensure you get deload weeks and recovery sessions because we care about you being healthy, not injured. If you want coaches who know how to implement their knowledge in a way that keeps you safe, entertained and challenged, Foundations is for you

07.01.2022 If you enjoy boxing and not just cardio fit boxing, then come and try one of our classes at Foundations Don't get us wrong...you'll still walk out with a good workout under your belt but we also have a strong emphasis on how to box properly and most importantly, SAFELY! You don't have to be Rocky to do our Boxing classes (though totally come if you are!) and we encourage everyone to have a go!... We will teach you how to punch correctly, utilise your body and core to get the most out of your hits and how to pad hold safely for both you and your partner. If you don't have a partner, no stress. We will find you one! All you need are a set of wraps and your own pair of gloves

07.01.2022 Fantastic end to the week! Thanks to all who came along for the Core Bracing and Breathing Seminar! We hope you all enjoyed it and learned valuable information and techniques that you can put into practice for your future workouts and daily activities. ... For those that missed out we will look at putting on another one should there be enough interest. Have an awesome weekend crew!!

06.01.2022 Have you conquered Big Bertha yet?! Although we should never ask a lady her weight, we think she is approximately 100kg and she loves it when people include her in their workouts

05.01.2022 HOW TO SPOT We thought it was time to share this again! Help your friend, don't hinder them!

05.01.2022 Foundations will closed from today as of 10am until January 3rd. We will resume normal operating hours on January 4th so if you are interested in checking out the gym or doing a free trial, you will be able to do so from then Open gym will be on for members on the 29th, 30th and 31st from 6-8am and bookings are essential on the Mindbody app. ... Please send through any enquiries on direct message (Facebook or Instagram) or on email. We will be taking some time away from our social media besides some scheduled posts but we'll endeavour to respond to you within good time We wish you all a very safe and Merry Christmas and New Years!

01.01.2022 Fitness is not about being better than somebody else. It is about being better than you used to be. Every workout you do is one more better than yesterday. ... So do you want to be a better version of yourself or remain the same? What is one thing you will do today to get there?

01.01.2022 Lost your Mojo? Looking to get out of that slump or a stop being a couch potato? Come and check out our gym with our 1 Week Free Trial!... With no join up fee (always!), a variety of different memberships available including no lock in contracts and 10 packs and University qualified coaches, Foundations offers an experience like no other We offer a welcoming environment and cater for all ages, injuries and training experiences. Whether you are brand new to the gym or an old hand, we can tailor the class to you! Find our free trial on the Mindbody Fitness app today

01.01.2022 KIDS CLASSES FOR THE SCHOOL HOLIDAYS! BOOKINGS NOW OPEN ON MINDBODY FITNESS APP. Get your kids in to keep them moving during the school holidays ... $15/child per session