Grace Fitzgerald | Sport & fitness instruction

Grace Fitzgerald

Phone: +61 415 449 951

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23.01.2022 GET FIT IN 6 A CHALLENGE UNLIKE ANY OTHER. Keen as a jellybean to be working alongside Lachlan Large from Unstoppable Progressions and the boys from Project Rebuild to bring Yeppoon this really unique challenge.... With the right support and planning you really can achieve so much in 6 weeks! You're in good hands with Coaches like us What a brilliant way to kickstart your fitness journey or push through to the next level! Here are the thumbnails: Wanna lose weight, get toned, gain muscle, feel amazing in general? This challenge is suitable for all goals. Supportive community culture with group sessions. Surround yourself with people who want to see you succeed. Eat for performance. Reinforce positive food habits and use it to fuel your achievements. Mindset coaching. You can do more than you think you can, you just need to believe it! If there is something holding you back, maybe a barrier you can't overcome or some details you are sure about please PM me or comment and I would love to help you find a solution

23.01.2022 SELF CARE - Callouses. They're rough, they peel, and they can hurt. Callouses form when our hands need more protection and grip from repeated use. It's evolution baby.... If you use free weights in your training then chances are you've got these babies and you might have run into a few issues with them. Ripping a callous halfway through a session can mean cutting your workout short and exposing yourself and others to infection. Callous-care 101 -Dont pick at them! -Use a pumice stone or exfoliant (salt or sugar mixed with a little olive or coconut oil is perfect) during a shower to reduce peeling, ripping and tearing skin. -Moisturize to prevent callouses from drying out. -For serious callouses use a heavier balm such as beeswax. If you've got callouses that arent responding to this kind of TLC then please message me for more methods

23.01.2022 Fitness Fakers Creative angles, editing and apps can make anyone look larger than life on a screen. Make sure you take everything you see on social media with a grain of salt especially when it comes to fitness "influencers" and remember that your only competition is yourself

16.01.2022 UPDATES The 6 Week Challenge has kept me super busy. (Not as busy as these guys though) We are at the official halfway mark and seeing the progress on all fronts is incredible. ... Our Challengers have been crushing sessions staying mindful about their nutrition and my most favourite part - creating a supportive environment for each other! Wanna get involved with one of our challenges? PM or Comment for more info.

16.01.2022 Work - it - out Dumbell Squat Variation. Pros: More focus on glutes and hip drive. More in common with a Deadlift. Feels easier to balance than other variations such as Goblet Squat.... Cons: If you have short arms it can make this movement awkward as you will probably nail yourself with the dumbell during the hip lockout at the top. PM or comment for more coaching cues and variations

14.01.2022 ANNOUNCEMENT Hey everyone, It's been a bit quiet on here since taking on the role of Project Rebuilds Official Mascot/Trainer Extraordinaire/Boss Lady. ... To achieve more consistent and varied page content I will be merging with Unstoppable Progressions to bring our community the best of Strength and Conditioning, Mobility and Recovery, Coaching and Mindset, Nutrition and Wellness, and a sprinkling of shenanigans for good measure. If you'd like to stay up to date with fresh coaching content - jump on the new page and get amongst it. Otherwise, thanks for all the support guys! Good luck on your fitness journey

13.01.2022 Client Spotlight Meet Lynda. She is always up for a challenge and I am so inspired by her determination. ... It hasn't been an easy journey - as is lifes way. Rehabilitation after breast cancer is a long road to walk both physically and mentally. Our sessions are very specific to her needs and we approach it one step at a time. Sometimes we take big steps, sometimes we tiptoe. But always always always moving forwards. I'm really grateful to Lynda for allowing me to share this with you. Mindset is everything Don't let illness, injuries, age or anything else define your ability to live a full life. Don't put fitness in the "too hard basket". Dont give up. It's never too late to start. Cultivate your energy. Strengthen your body. Determine your resolve. If it doesnt challenge you, then it doesnt change you. If you are struggling or if you feel like health and fitness is beyond your reach please message me. There is always a way to improve your quality of life.

12.01.2022 RECOVERY - Myofascial Release Just a quick video to get you started with using a triggerpoint ball to release and relieve tight or sore chest muscles. Give it go, and if you dont have equipment - get creative

12.01.2022 6 WEEK CHALLENGE 3 DAYS LEFT - SPOTS ARE FILLING FAST Click here to get more info--> https://unstoppableprogressions.info/6wkchallenge_optin_page You've probably already heard all about it but we have an EPIC collaboration with 4 trainers to deliver a Challenge like no other.... Want to change your life and transform you body in 6 weeks? Meal plans, Nutrition, Recovery - we got you covered Awesome workout sessions available every day to suit your schedule Coaches checking in weekly to keep you on track Heaps more!!! This challenge is for MOTIVATED people. If you have finally had enough of struggling to get fit then then now is the time to make a change. Let us help! We are determined to see you succeed Click the link, PM or Comment for more Details!

10.01.2022 CORE EXERCISE - BIRD DOG While the Bird Dog is great for improving spinal stability and strengthing the lower back this exercise can be used for more than just rehab. Adding resistance in different ways can change this movement to acheive different ends. In this instance I am incorporating a resistance band to create a static core bracing exercise. I've included a link to a page with some great videos detailing the different ways you can spice up the Bird Dog for different ...effects. At its core, this exercise will improve spinal rotary stability, help achieve full core activation especially when paired with breathing techniques, as well as shoulder, trapezius and glute activation. Happy Bird Dogging https://thebarbellphysio.com/bird-dog-2-0-just-rehab-move/

09.01.2022 Professional Development Arnold Classic Strength Summit 2019 4 of the worlds top coaches in Strength, conditioning and Powerlifting in the one room. What a time to be alive folks. Here is a quick overview from todays summit:... Ed Coan is a lifting legend. He is the greatest of all time. Although he no longer competes he still holds unbeaten world records. It was so fantastic to watch him breaking down lifts to help people improve their technique on a case by case basis. (Also, I'm taller than him what?! ) Andrew Lock is a master biomechanical diagnostician with over 90 000 patients under his belt. I was in awe of his understanding of human movement and bonus points for being a super cool guy. Sebastian Oreb is coaching Hafthor Bjornsson, winner of the world Strongman competition. He presented some really solid advice on technique and programming. Stefanie Cohen is the strongest female lifter in the world and is also a physical therapist. She gave us the low-down on unspecified/ undiagnosed lower back pain and how to overcome it. We are all so unique and its always important to remember that there are many ways to approach our problems. Take it slow and steady. Take time to do the boring stuff that sets you up for future success (i.e moving in a way that is functional and pain-free). Practice perfect technique every single rep. And as always, have fun with your training.

09.01.2022 GYM LIFE Gym ettiquite or in my opinion.. How to coexist with 800 housemates.... Now I promise this is not a passive-aggressive post about how I had to unload this sled just before my class. Although I was petulantly glaring at the stack for a moment with my arms crossed in the hope that the sled might feel guilty enough to unload itself. "You play with it, you pack it up before you pull out the next thing." Most of us heard this or similar at some point during our childhood. Sometimes followed by various threats Simple lessons in consideration for others. Unpopular opinion time: Don't think about others. Think bout yourself. Wait, what? Yes. Hear me out.. What do your choices say about you? Every lonely plate left behind is a missed opportunity for someone to exercise discipline. We are not encouraging laziness by choosing to pick up after others. We lead by example. ~Be the change

08.01.2022 TECHNICAL TUESDAY This skill-specific exercise would technically be called a 'Modified Dumbell Single Arm Chest Press' but hey, let's focus on whats important here. STABILITY ... Abs are cool and all but being able to activate ALL of your abdominal muscles (transverse, obliques..etc) and stabilize through your torso requires a little more work. It is also a skill that will effect every other exercise that you train. Effective bracing through your core translates to increased strength output while minimizing risk of injury while under load. TECHNIQUE BREAKDOWN Create compression through your core on all fronts. Draw your navel in and push out sideways through your obliques, your diaphram pushes down while the pelvic floor supports the base. This may be difficult if you struggle with muscle awareness and activation (start practicing with 'Dead bugs' exercise) You'll want to try this with your feet planted on the bench first with a spotter incase you lose tension and the dumbells cause you to roll sideways off the bench The chest press element of this can be modified. You can turn your hands out during the press like I have, or keep them parallel. I feel that my starting position gives me more drive from the chest where a parallel grip offers more recruitment from the shoulders. Note: If you have hypermobility through the elbow joint avoid full extension at the top. Having a trained set of eyes assessing your movement is absolutely invaluable. If you have any questions or curiosities about this exercise, bracing techniques or hypermobility PM or comment

06.01.2022 Stretch Sesh Just a quick run through of 3 different stretches to target the lats, rear delts and rhomboids (along a few other muscles with even more ridiculous sounding names) Here are some cues:... Stretch 1 Press through your fingers Sink your chest to the ground Shift your weight towards your heels Stretch 2 Start on your forearms Use one hand and hold the other in place Straighten the bottom arm Shift your weight towards your heels and relax through the shoulders Stretch 3 Anchor one hand to the floor Bring other hand in underneath your body behind the anchored hand Reach across untill your shoulder touches the ground This one is tricker, you need to experiment with different angles and use the anchor hand to control the tension across your back so you end up getting the stretch where you want it. If you need help with any of these PM or comment

06.01.2022 What's your why? A pretty common phrase heard in gyms and seen hashtagged for inspiration. What does it actually mean? It's a lot of questions. ... What made you decide to make a change and pursue your fitness? What do you want to get out of your training? What are you training for? What do you want to be able to do once you are fit enough? Do you have a goal? Do you have a reason that gets you coming into the gym every day that's deeper than the idea of just getting fit? What does being 'fit' even mean? Why are you here? Sometimes it can be as simple as feeling more confident in your own skin. Maybe its wanting to feel healthier, more energetic and to prevent diseases, illness or injuries associated with obesity and weak imbalanced muscles. Lifestyle is a big one. How great would it be to have the endurance to climb a mountain without feeling like you might die? Then to be able to chase your kids around the park for couple hours then follow it with a swim at the beach and a long sunset stroll? No sweat. Not into outdoor activities? How about moving around everyday easily and without pain? It's not a one size fits all type thing. Everyone is so unique in their personal journey to their own goals. Everyone will have a different 'why?'. Fitness can empower you to do things you never imagined you could. To live a lifestyle without limitation.

06.01.2022 NUTRITION - Macros in a hurry This is my solution for the time-poor among us. The rushed out the door ones, the travelling ones, the waiting to get paid ones and the lazy day ones. Elegant only in its simplicity I bring you ....*drumroll*..... ...the 4 minute dinner. Smoked Salmon, Rice and Mixed Veggies 337 cal Protein : 20.7 g Fats : 9.5 g Carbohydrates: 38 g High in Folate (B9), Vitamin C and Omega-3 I add a teaspoon of butter (36 cal, 5 g Fat) to my rice to make it taste amazing. Also pepper. Enjoy

05.01.2022 Can't touch your toes? Start here

04.01.2022 UPDATES Sorry for the radio silence these last 2 weeks, busy busy! I do have some announcements to make and you will no doubt be seeing my ridiculous facial expressions around. SEE YA SNAP! I will be leaving Snap Fitness Yeppoon as of the first week of May. I'll miss seeing you all coming in to crush your workouts but you can still find me in YEPPOON and ROCKHAMPTON operating unaffiliated out of a few different private gym spaces as well as running outdoor sessions. ... Stay tuned! 6 WEEK CHALLENGE One more week left before this epic collaboration kicks off so DONT MISS YOUR CHANCE to come join the crew - 4 awesome trainers on a mission to see you smash your goals. Workouts, nutrition, attack plan - we got you covered PM or COMMENT for more info and challenge pricing

03.01.2022 If it doesn't challenge you then it won't change you.

02.01.2022 Real Talk - Sleep Feeling tired, moody or having trouble thinking clearly? These are few signs that you might be missing out on sleep. More importantly, your mental health could be at risk. ... While asleep the brain goes through a process of cleaning out unnecessary synaptic connections formed during the day. Think of it as a mental tidy-up that helps you to wake up feeling mentally refreshed. When you are sleep deprived your brain will become less particular about what it deems as unnecessary, leading to issues with memory and cognitive functions, impared ability to regulate hormone levels which can affect everything from mental health to physical wellbeing, and in the long term sleep deprivation can put you at risk of developing Alzheimer's disease and Dementia. If you struggle with sleep here are some ideas to help create good sleep habits. Design a ritual or routine around your evening. Set an alarm at night to remind you to prepare for sleep. Try a calming tea or aromatherapy Stretching and using a foam roller can help ease pain and tension as well as encourage the release of endorphins Avoid bright lights and LED screens before bed, try natural candle light. Guided meditation audio tracks or podcasts can help give verbal cues to relax the body and help your mind to let go of stressful thoughts. Write a to-do list for the following day. This can also help you to let go of stressful thoughts. Feel free to comment and share your own ideas for creating good sleep habits. Sweet dreams

02.01.2022 COACHING - Let's get critical. Coaching is such a valuable thing for your training. Having a trained set of eyes to spot and cue your technique can mean the difference between progress or injury regardless of your level of proficiency. Practice makes permanent so practice perfectly. Here is a breakdown of an exercise that requires more practice and more coaching. ... Decline Dumbell Push up Figure 1. Elbow hyper extension This can occur when you have hypermobility in a joint. The articulation is no longer protected by normal mechanisms and damage can occur to the ligaments and bones. Simply put, the elbow shouldnt bend that way, let alone under load. Figure 2. Gaze This is more a coaching cue to maintain a neutral spine during the motion of the exercise. By looking at spot a little further forwards on the floor it may reduce neck extension and avoid excessive rounding of the thoracic or lumbar spine. Final notes: Hip hinge position at the top needs correcting into a plank position. Rep range should be shorter to prevent breakdown of technique due to fatigue. Not sure about your own technique? I'd love to help PM or comment and let's chat.