Gravity Fitness | Sport & fitness instruction

Gravity Fitness

Phone: +61 409 200 118

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24.01.2022 Everyone has goals and wants to see results but only focussing on seeing results will not allow you to see changes. In order for you to reach your goals, you first need to focus making changes to your lifestyle. And once you make changes the results will follow. ... This is the same with relying souly on motivation - we need to dig deeper, make change and be consistent!

23.01.2022 Don’t worry that the gyms are closed... we’re still here and raring to go! Now offering outdoor personal training sessions from home address in Baldivis. All strength training equipment available... 1-1 PTs (30 and 45 minutes) Small group training sessions Contact me ASAP to secure your training sessions!

19.01.2022 What is holding you back from reaching your goals? If you prioritise your goals you will succeed - it’s quite simple but not easy. But prioritising your goals is hard when you’re not sure what to do or you’re overwhelmed with all the mixed information around health and fitness and you’re not sure where to start. ... If it’s not fully knowing what to do or where you should start - I can help you. If it’s someone to keep you accountable and be your support system - I can help you with that also. So, what are you waiting for? No matter what your goal is, I am here to help

18.01.2022 It’s not too late to sign up for my upcoming 8 week program to help you get on track to achieving your health and fitness goals! If you need a sign to get started working on yourself this is it!! Working with me you will... ... Learn about your fitness and the way you like to train Train with other likeminded individuals at similar levels and working towards similar goals Work on building healthy habits and change your life! Learn about the importance of nutrition Stay accountable and reflect on each week with weekly check ins with your trainer Learn how to set realistic goals and what to do in order to achieve them Receive 24/7 support from your trainer Work on yourself by becoming a healthier, stronger and more balanced you! Send me a DM or contact 0409 200 118 to get started when you are ready to commit to becoming a better version of yourself

18.01.2022 MYTH: Carbs make you fat if you eat late at night I have heard this myth go around for years - the idea that eating after a certain time will make you gain weight or simply fearing carbs all together. I am here to tell you that this is simply NOT TRUE and you should NOT fear carbs! ... This come from the idea that when you eat at night the food will automatically be stored as fat as you are going to be inactive for hours and won’t be burning the calories off. But in fact your body still burns calories at rest (including while you are sleeping) - your body needs calories to function! Gaining fat will only be caused by eating in a calorie surplus (consuming more calories than you are expending) and not one macronutrient can cause you to gain fat! If you are consistently eating in a calorie deficit (consuming less calories than you are expending) you should be loosing fat no matter what time of the day you consume these calories. Put simply, it is the total amount of calories that you consume through out the entire day, it doesn’t matter when you consume these calories or where these calories come from as long as you stick within your calorie target!

13.01.2022 HOW TO PERFORM THE HIP THRUST The hip thrust is a complicated movement to perfect. Many people do not understand the mechanics of the movement and how it should be performed to target the right muscles and avoid injury. ... Straining of the lower back is very common with the hip thrust due to possibly having weak glutes, no prior activation or mobility work, or just poor execution of the movement. Here are some tips to help you perfect that Hip Thrust! Good form consists of: Bench positioned just under shoulder blades Chin tucked Feet hip width apart Weight placed in heels of feet 90 degree bend in knee at the top of the movement Lats locked, ribs down and core engaged (bracing) Posterior pelvic tilt, squeezing glutes and ‘lock out’ at top Controlled breathing with movement of the weight Common mistakes include: No chin tucked Bench too high or low (weight not able to reset) Ribs flared and no core engagement (bracing) Feet too wide and turned out Too much/little bend in knees Over extending at the top of the movement Curving through lower back and ‘bending’ around the bench Some of these mistakes will just impact on your glute contraction or will simply not allow you to get the most out of this exercise but some are more important than others. Not engaging your core, allowing your ribs to flare and the excess movement through your pelvis will put strain on your lower back and take away from your glutes I admit I used to get a sore lower back from doing hip thrusts wrong and it made me start to dislike them. So with some research, a helpful coach and practise I can now say I am confident and stronger in performing this movement. Hope this post I helpful to those who are unsure about where they are going wrong

12.01.2022 LOCKDOWN WORKOUT 5 / 5: Full Body Strength Let’s finish lockdown with a bang with this full body strength workout for Day 5! Warm up: ... 10 lunges 20 high knees 5 push ups 10 plank ups Repeat x3 Workout - (swipe through the videos to see how to do the exercises) Circuit A: Legs A1- Dumbbell Kneel to squat x 12 A2- Banded glute bridge and abductions x 12 A3- Walking 1+1/2 lunges x 10 e/s Repeat x3 Circuit B: Upper B1- Eccentric push ups x 12 B2- Dumbbell bent over row to rear felt fly x 12 B3- Resistance band upright row to front raise x 12 Repeat x3 Circiut C: Core C1- Toe touch crunches x 12 C2- In and outs x 12 C3- Bicyles x 20 Repeat x3 Let’s end this lockdown with a bang https://www.instagram.com/p/CK5C059gyQ4/

07.01.2022 FLEXIBLE DIETING Being healthy or dieting does not mean that your diet should only consist of salads, fruits and vegetables, bland chicken and broccoli and cutting out all of the foods that you love. Many people think that in order to be healthy or loose weight they need to cut out all the foods they love. ... Many cut out carbs, sugar, dairy, start on a crazy strict fad diet like keto or the 5:2 diet. Yes, we know these methods may work and may help people see results but are they sustainable? That’s the aim right? To keep the weight off? To remain fit and healthy after the dieting? So using an unsustainable method in order to loose the weight is going to get you unsustainable results, right? Flexible dieting allows you to enjoy the process of becoming healthier or loosing that weight. This a SUSTAINABLE method of loosing that weight - yes it will be a longer process than some of the other options out there but it creates sustainable results and allows you to change your life for the long term! @ Baldivis, Western Australia

03.01.2022 LOCKDOWN WORKOUT 3 / 5: Upper Body Burn Let’s get grow with this upper body burn for Day 3 Equipment:... Dumbbells (if weight is too light increase the number of reps ) Mat Light resistance band Bench (something to sit on) Warm up: 20 Mountain climbers 5 push ups 10 windmills 10 downward dog to cobra stretch Repeat x3 Workout - (swipe through the videos to see how to do the exercises) Circuit A: A1- Dumbbell Chest press x 12 A2- Dumbbell Skull crushers x 12 (Feel these in your triceps) A3- Push ups x 12 (see how many you can get on your toes before you drop to your knees) Repeat x3 Circuit B: B1- Dumbbell single row x 12 e/s B2- Dumbbell Bicep curls x 12 B3- Plank ups x 15 Repeat x3 Circuit C: C1- Dumbbell shoulder press x 12 C2- Lateral raises x 10 C3- Resistance band pull-apart x 12 Repeat x3 Have fun with this one https://www.instagram.com/p/CKz63djrbLH/?igshid=aezbz9of2uld

03.01.2022 LOCKDOWN WORKOUT 4 / 5: Dumbbell-only Full Body Let’s get moving and get our sweat on for Day 4 Warm up:... 10 squat jumps 10 squat to hammy stretch 20 mountain climbers 6 mobility stretch with twist Repeat x3 Workout - (swipe through the videos to see how to do the exercises) Superset A: A1- 1 + 1/2 squat x12 A2- Bicep curl to press x12 Repeat x3 Superset B: B1- Alternating reverse lunges x 10e/s B2- Single arm squat and press x 10e/s Repeat x3 Superset C: C1- Alternating single arm snatch x 10e/s C2- Plank rows to push up x 10 Repeat x3 Superset D: D1- Bent over row x 12 D2- Jackknife x 12 Repeat x3 Grab a set of dumbbells and enjoy https://www.instagram.com/p/CK2lgnHAE--/?igshid=c4fydsscs5um