Hematime Fitness HQ in Sydney, Australia | Fitness boot camp

Hematime Fitness HQ

Locality: Sydney, Australia

Phone: +61 2 9773 0914

Address: 101 Raleigh Rd 2214 Sydney, NSW, Australia

Website: https://www.hematimefitness.com.au/try-us/

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness boot camp
• Business service

25.01.2022 TRAIN YOUR MIND TO BE STRONG & THE BODY WILL FOLLOW Its the self discipline that will get you to form a routine, which becomes a habit because once the mind is committed, everything else will commit too. Exercise to test yourself, break your boundaries, push your limitations and your internal strength will translate into your external strength. ... #gethematimed #hematimefitness #exercise #workout #fitness #fitnessmotivation #fitspo #healthylifestyle #strong #train #wellness See more

25.01.2022 CLIENT PROGRESS Outstanding results generated by @steve.jolly who lost a total of 6.67cm in 4 weeks with 4.9cm coming off the mid section alone! Steve has achieved these incredible results with a calorie controlled approach to his eating whilst still enjoying his favourite foods, training 4x in the gym with 1x Personal Training session each week. ... Awesome work, Steve! #gethematimed #hematimefitness #fitspo #fitfam #exercise #health #results #gym #personaltraining #exercise #motivation #goals

25.01.2022 Solid effort from this mornings Boot Campers! WORKOUT 45 secs x 3 rounds 1 min rest between rounds... * Burpee Tyre Flips * Ski Erg Sprint * Kettlebell Swings * Echo Bike Sprint * Bosu Push Up * Rower Sprint * Bodyweight Row * Skipping * 350m Run Give it a go on your next workout! #workout #bootcamp #strengthandconditioning #fitness #gymlife #motivation #hematimefitness #gym #milperra #GETHEMATIMED

25.01.2022 STRENGTHEN YOUR MIND AND YOUR BODY WILL FOLLOW Your mindset is the most important 'muscle' in your body. Mindset determines mood, impacts thoughts, and governs your actions.... Your positive or negative mindset, ultimately determines success or failure through the small efforts that you do or don't make. Lets take a look at how a positive or negative mindset can affect one's fitness journey. Here's positive Pete and negative Ned They've both decided to burn off some fat and both want to lead a healthier lifestyle. They're the best of buddies. Tomorrow they decide to get together for a workout. Positive Pete is amped up and is excited to get started. He's been down this road before and didnt gain what he wanted, yet is looking forward to giving it a red hot crack with his training and nutrition. Positive Pete knows he'll be better off for it in the long run. Positive Pete is looking forward to feeling better about himself both physically and mentally. Positive Pete wants to succeed and sees the potential of success! Negative Ned, not so much... He's also been down this road before. Whilst he's willing to give it a go, he's hesitant to get started. Negative Ned isn't looking forward to the 'hard' work ahead. Negative Ned wants to succeed but is hesitant he can do it. Tomorrow comes and they start training. Positive Pete trains the house down. With his positive mindset he is emotionally amped and is loving every minute of it. Positive Pete has a solid first session. Negative Ned shows up but doesn't really want to be there. He gets through the session but his attitude affects his output. Negative Ned does the bare minimum, not really pushing himself to reach his potential with training. Your mindset affects your actions. Positive thoughts lead to positive actions. An 'I CAN' attitude will at least mean you'll give a 100% effort. Negative thoughts lead to negative actions, or even worse, inaction. An 'I CANT' attitude is accepting failure. Whether you can or you can't is both true. You decide which is reality. Strengthen your mind and your body will follow

25.01.2022 HEAR FROM OUR HEMATIMERS Whether you want to start your health and fitness journey to improve strength, fat loss or increased energy, Hematime Fitness HQ offers a personalised approach to maximise your potential in the gym. Whether it’s modifying Group Training exercises or devising workout programs to assist with past injuries, we work WITH YOU, FOR YOU! We love to see our Hematimers combat an injury and go on to strive for and achieve great milestones with their health and fitness as they learn to love their training.

25.01.2022 HITTING THAT 250! You know youre pushing heavy weights when the bar bends! @_joshpratt hitting that 250kg squat for a super strength Saturday leg day workout. ... #gethematimed #hematimefitness #legday #legdayworkout #strength #fit #fitnessmotivation #weights #squats #gym #pb See more

24.01.2022 STAY FOCUSED Laser focus into your health and fitness goals by holding yourself accountable to accomplishing small tasks that leads you to your success. Most common contributor to failure is not having direction or a plan of attack to succeed.... AMBITION: Write your goal down, followed by the necessary steps to get it done! PERSISTENCE: Be true to yourself. Identify your strengths and weaknesses. Use those strengths to your advantage. Be aware of your weaknesses and identify what you can do to turn those weaknesses into strengths that will help with fitness success. Bumps in the road are part of the journey. You only fail when you give up entirely. STAY FOCUSED. YOU GOT THIS

24.01.2022 SPRING BACK IN Struggling to get your health and fitness back on track post iso? We'll help you spring back into fitness! ... Get a FREE 5 session Group Training Pass for all new Hematimers throughout September. Already a Hematimer? Refer a friend and when they sign up, we'll hook you up with a FREE pass as well so you and your new training buddy can start smashing your Spring fitness goals together! See more

23.01.2022 OUR HAPPY PLACE A gym is more than just pieces of equipment inside a building, its a community built around people who thrive off pursuing goals with their health and fitness, not only to improve performance, but quality of life. Just extending our thanks to our Hematimers for continuing to ensure that their happy place is enjoyed by others. We really do have the best gym community- all thanks to YOU! ... #gethematimed #hematimefitness #gym #community #fitfam #healthylifestyle #exercise #workout #happyplace #gymfam #sydney

23.01.2022 NEVER MISS A MONDAY Committing to a Monday workout will increase your exercise accountability for the week ahead. Set the tone for the week ahead and get moving on a Monday! #gethematimed #hematimefitness ##gym #workout #motivation #exercise #wellbeing #healthylifestyle #goals #fitness #fitspo #fitfam

22.01.2022 FITBALL 4 POINT BALANCE Improve core strength, stability and balance with Fitball 4 point holds. 1. Starting with your feet hip width apart, wedge your Fitball at your knees whilst keeping your knees bent to hold your Fitball in place.... 2. Place hands on your feet all shoulder width apart and slightly hinge at the hips to bring your torso over your fitball. 3. Slowly roll your fitball forward and bend your knees until your feet are off the ground. 4. Brace abdominals by bringing your belly button towards your spine to activate your core. 5. Hold for as long as possible. Aim for a minute. Got a question? Drop then in the comments section and our Trainers will be happy to help! #fitball #exercise #core #gym #abdominals #milperra #gym #hematimefitness #GETHEMATIMED

20.01.2022 MINDSET MOTIVATION Your trajectory is more important than where you already stand. Your health and fitness journey is not finite, there is no one specific point that will completely change your physicality, fitness philosophies or approaches to your training, but instead it’s about the build up of small habitual routines that pull you in the right direction. ... It can be difficult in the early stages of your health and fitness journey to commit to the process in order to see results. Remember, it’s all in your mindset! Don’t get caught up with how fit or unfit you currently are, strong or weak, motivated or unmotivated. Maintain focus on the path where you want to be, fixate on the ways in order to achieve that and watch the transformation happen. #gethematimed #hematimefitness #fitspo #motivation #workout #fitfam #exercise #training #performance #health #goals

20.01.2022 SUPPLEMENT TASTE TESTING @nutritionbase2211 will be at Hematime Fitness HQ next Monday the 3rd of August to give out free samples and supplement advice to all our Hematimers. Be sure to call in between 4:30pm and 7pm to try out some protein powders, pre workouts and aminos!... #gethematimed #hematimefitness #nutritionbase #protein #aminos #preworkouts #supplements #fitness #gym

19.01.2022 KETTLEBELLS Kettlebells is the pinnacle in training tools for overall strength and conditioning. The versatility gained from it's design allows for more explosive and concentrated tension within the muscle fibres.... The handle allows for more dynamic movements leading to a calorie killing, cardio intense strength session. Some of the benefits of Kettlebell training include: Total body conditioning Increased core strength Increased strength in stabilising muscles and ligaments Increased explosive power High intensity calorie killer (cardio intensive weight training) Include kettlebells into your training program to torch calories through your strength sessions and maximise your fat loss potential! #kettlebell #strength #gym #workout #functional training #Milperra #personaltraining #hematimefitness #GETHEMATIMED

19.01.2022 SPRING INTO THE NEW WEEK Spring into a new week of training and crush this week’s workout goals! Download our free ‘Hematime Fitness HQ’ App from App Store or Play Store and book in your sessions for the week ahead. ... Join Madi for HIIT30 @ 6:30pm TONIGHT followed by Boxing with Sos @ 7:00pm. #gethematimed #hematimefitness #mondaymotivation #gymmotivation #newweek #newgoals #results #healthylifestyle #exercise #fitfam #fitspo #fitnessmotivation #workout See more

18.01.2022 APRECIATION POST Thank you to one of our Hematimers, Ali, who handed in another members watch after finding it on the gym floor. Troy was overwhelmingly appreciative to have his Police branded watch returned, which holds so much sentimental value to him after 15 years of ownership. ... Just another reason why we have the best gym community with our Hematimers looking out for each other. Thank you, Ali and the Hematime Fitfam! #communitylove #honesty #goodvibes #spreadthelove #lostandfound #found #returned #happy #humanity #faithinhumanityrestored #hematimefitness

17.01.2022 5 SHOPPING TIPS TO BURN FAT 'Abs are made in the Kitchen'. Burning fat and staying lean comes down to nutrition. What ends up your trolley at the supermarket ends up in your stomach.... Here's 5 Shopping tips to help you stay on track to burning fat: 1. HAVE A PLAN Write up a shopping list. Seems simple enough, but stick to that list! If it's not on your shopping list, it doesn't make it into the basket/trolley. Sticking to your shopping list minimises those impulse junk food buys and in turn minimises the tempations of junk food from making it home with you. 2. DON'T SHOP ON AN EMPTY STOMACH 'You're not yourself when your hungry', and neither is your shopping. Shopping in a hungry state leads to excessive grocery shopping, particularly in the junk food aisles. Undertake your grocery shopping on a full stomach to make more informed, health based shopping decisions. 3. SHOP IN ORDER However you write up your shopping list is the order of which you grab them off the shelves. No cheating! This added 'incidental' exercise will increase caloric expenditure whilst shopping. Turn your shopping into a mini workout. 4. ROAM THE OUTSKIRTS The outskirts is where all the fresh produce, meats and all the good stuff is kept. Only venture into the middle aisles for the essentials - if its on the list! 5. READ THE NUTRITIONAL INFO If you're counting macros or calories this is especially important. If you're not, then look at the first ingredient in the ingredients list. If the first ingredient isn't a natural food source and is some long word you struggle to pronounce, best to look for another product. The first ingredient in the ingredients list is the main ingredient in a food item. Natural is always best. #GETHEMATIMED #hematimefitness #eatclean #shoppingtips #gymnutrition #nutrition #cleaneating #personaltraining

17.01.2022 CARDIO OR WEIGHTS FIRST? What should you do when you first enter the Gym? Cardio or weights? There is no real order in which exercise type you should prioritise.... Whether you complete your cardio or strength exercises first, is entirely determined by your goals and focus for that session. Prioritise based on goals. CARDIO BEFORE WEIGHTS Warm Up - Cardio before weights is best for priming the body for your workout. By doing cardio first, you're ensuring that your body is 'warmed up' for the workout ahead, minimising the risk of injury. Increased Alertness - Still half asleep first thing in the morning? Early morning workouts can be a struggle when first starting out. Cardio before weights switches you on mentally by slowly building up adrenaline before getting technical with your lifts. Wake up with cardio before lifting for better exercise form and technique. Sports Specific Conditioning - Priortise cardio before strength training if your goal is to increase cardiac performance. Focusing on cardio when you're at your freshest/non-fatigued state will allow for more exertion effort on your cardio exercises. Also allows for a better measurement of cardiac fitness levels before fatiguing the body through weight training. WEIGHTS BEFORE CARDIO Focus on Form - Weights before cardio allows a greater focus on exercise technique before exhausting the body and mind with cardio (depending on intensity!). When starting out with strength training, exercise form is paramount! Learn the basics early for greater gains and minimised injury risk. Lift Heavier - Following on from the previous point, lift first when your body is least exhausted. You're bodys lift potential is best when fresh. If your goal is increased strength, prioritise strength training. Get More Out of Cardio - Weight training spikes metabolism. The repairing process that occurs from muscle fibre breakdown increases the body's need for calories for the reparation process (this is where balanced nutrition and recovery rate comes in!) to occur. Take advantage of this metabolic spike with cardio after weights to burn more calories.

16.01.2022 NEVER TOO OLD TO LIFT Hematimer, Liz Shields smashes a back squat PB of 75kg today and we are proud!! At 64 years of age, Liz epitomises hard work, dedication and commitment to her training. With her current exercise routine including; Bootcamp, Booty Blitz and Personal Training, she has soared to new heights with her health and fitness. ... Liz is always the first person to squeeze out that last rep, try a new exercise and she does it all with a smile on her face! Incredible work achieved in your PT, Liz. You are such an inspiration and iterate the importance of exercise and strength training at any age. #gethematimed #hematimefitness #personaltraining #goals #pb #fit #strong #weights #training #workout See more

15.01.2022 Have a very Merry Christmas! May your day be filled with love, laughter, glorious food, and a food coma (or two) From the team at Hematime Fitness HQ

14.01.2022 PRE WORKOUT TASTE TESTING On Monday evening we had @ryanjamespedone and @nutritionbase2211 come down to Hematime Fitness HQ to deliver some pre workout taste testing. The flavours were wild and they delivered a great energy boost! Be sure to check them out for all of your supplement needs ... We will be holding some more protein and supplement taste testing pop ups for our Hematimers to try again soon. #gethematimed #nutritionbase #supplements#preworkout #gym #trainhard #fitness #results See more

14.01.2022 STRENGTH & PERFORMANCE TESTING 7:15pm TONIGHT TAKE YOUR TRAINING TO NEW HEIGHTS WITH THIS STRENGTH & PERFORMANCE WORKSHOP! Just a reminder that we have recently partnered up with iMOVE physiotherapy in Panania who will be conducting FREE strength and performance testing for our Hematime members.... This is a great opportunity for those who have pre existing or current injuries, ensuring that youre receiving a physiotherapist assessment and testing regarding the extend of the injury and what can be done to improve the recovery process as well as regain strength in that area. If youre INJURY FREE there is still a lot of insightful information generated about your bodys current strength and performance results. The data will expose areas that require further improvement in order to excel with your current training regime. Spots are LIMITED, so please make sure you book in via reception or using the Hematime Fitness HQ app. See more

14.01.2022 2021 GOALS Do you have health & fitness goals that you want to achieve in 2021? Secure your FREE 3 Day Pass for the New Year.... https://www.hematimefitness.com.au/try-us * Limited free 3 day passes available*

14.01.2022 WHERE FOCUS GOES ENERGY FLOWS Focus on the goal and watch the results generate. These are our 3 focus mindset tips: Go for GROWTH! If you focus on growth you will see success as a journey rather than a destination. This will increase your commitment to training and create a healthy lifelong fitness habit. ... Develop a POSITIVE inner belief! Our beliefs influence our outer behaviours and actions, so you need to believe that you can before you actually do. ACCEPT yourself! Know your values, skills and abilities in order to focus on the areas that require more improvement without letting this become an insecurity. This will ensure that your mindset will help you achieve ongoing success since there will always be ways to enhance/ improve your performance with your training. #gethematimed #hematimefitness #mondaymotivation #monday #mindset #fitfam #gym #workout #healthylifestyle #fitspo #fitsporation

13.01.2022 HEMATIME FITNESS FEMALE MEMBER OF 2020 Our HF Female Member of the Year is awarded to the inspiring- @liz_shields_ Her infectious smile and endearing nature is loved by all Hematimers, but when she is in her training zone there is absolutely no stopping her! ... Determined is an understatement for someone like Liz who started her fitness journey at Hematime as she wanted to lose weight and strengthen her body after contending with a shoulder injury and arthritic pain. She now lifts her bodyweight when squatting and is able to complete ploymetric exercises such as box jumps with no discomfort. Liz is a regular in Booty Blitz and Bootcamp Group Training sessions and is often the first one to try out a new/ more difficult variation of an exercise in order to push herself to continue to strive for her fitness accomplishments. Her personal training sessions were originally based around functional movements to ease her arthritis but have quickly turned into ways she can learn new strength training and lifting techniques. What an absolutely admirable person Liz is and we are so honoured to have her as a fellow Hematimer. We know she will be onto even bigger things for 2021 and we can't wait to be apart of it! #gethematimed #hematimefitness #health #goals #fitness #results #workout #exercise #client #2020 #fitfam #fitspo #instafit

13.01.2022 WORKOUT WEDNESDAY Our mindset is the belief that we can improve, but it is our motivation that is our desire to improve. If youre looking to: build strength... increase cardiovascular fitness mental stamina join our unique fitness community workout in a training environment that we guarantee you wont find anywhere else TRIAL our FREE 3 DAY PASS and get started TODAY! https://www.hematimefitness.com.au/try-us/

12.01.2022 NEW EQUIPMENT - ROGUE ECHO BIKE Our shipment of @roguefitness echo bikes have arrived at Hematime Fintess HQ! The rogue echo bike is solidly built to cater to all your endurance, fitness and fat burning needs!... Try it in your next session for high intensity, caloric burning workout

11.01.2022 PARALLETTES DIPS Parallettes are the small parallel bars that are suitable for calisthenics exercises and are extremely versatile. Dips on the parallettes is a great way to develop tricep strength in the straight arm and bent position. There are a few things to remember to ensure that youre building efficient strength: 1. Shoulders are positioned over the wrist ... 2. Hips must be back far enough so that torso is vertical 3. Make sure the wrists are straight 4. When you bend the elbows they should go straight back, creating leverage and strength to lower hips down to the ground Pro Tip: Add a slight forward lean to activate the lower pecs See more

11.01.2022 R U OK? Today is the national R U OK? Day which is dedicated to remind Australians to check in with those around them to make sure they are supporting those struggling with lifes up and downs. Check in with your mates Offer your unconditional support ... Reach out to mental health organisations and medical professionals Help squash the stigma because its NOT weak to speak! #gethematimed #hematimefitness #ruok #ruokday #mentalhealthawareness #itsnotweaktospeak See more

11.01.2022 SELF ASSESSMENT SUNDAYS Setting goals is the first step in turning the invisible into the visible. Whether your goal is to increase strength, endurance, run a marathon or just to get moving, set attainable yet inspiring goals to maintain drive and determination with your training. Fitness goals give us a long term VISION and short term MOTIVATION to break down fitness and/or training plateaus. ... Assess your week of training and progression for long term results. 1. Did you achieve your training consistency for the week? 2. Did you achieve your nutrition goals for the week? 3. If not, why? 4. What do you have to do to achieve your goals this week? #gethematimed #hematimefitness #sundayfunday #sunday #goals #goalsetting #results #fitness #fitspo #exercise #workout #healthylifestyle

11.01.2022 PROTEIN HOT CHOCOLATE Protein powder is more than just a post workout shake. Convert your protein powder to a tasty hot chocolate for those cold nights when your craving something sweet.... Apologies for the one handed recording 1. Add Protein powder 2. Add a little cold water 3. Mix into a smooth paste to remove lumps 4. Add hot water 5. Enjoy! #GETHEMATIMED #hematimefitness #proteinshake #proteinhotchocolate #hotchocolate #cleancheats #goals #gainchanger

09.01.2022 COMMITMENT When you're injured but you're still there to spot your mate #saturdaysessions #sweatysaturdays #hematimefitness #fortheboys #yeahtheboys #gymbro #gymbrothers #gymbuddies #igotyou #igotyoubro #hematimefitness #gym #milperra

09.01.2022 CLIENT PROGRESS REPOST @jess_louiseeee has generated some phenomenal results in losing 7.3% body fat and increasing lean muscle mass in 2 months! Although, most importantly she feels confident in her own skin. The best transformations aren’t the physical ones, but the ones that change our mindset in learning to recognise just how incredible our bodies are. ... We are SO proud of you, Jess! We can’t wait to see the other achievements you accomplish on your health and fitness journey. See more

07.01.2022 STRENGTH A STRONG body is NOT made in COMFORT! But, if you build a strong MINDSET , the BODY will follow. #gethematimed #hematimefitness #gym #gymmotivation #fitness #fitspo #fitness #strength #strengthtraining #results #mindset #goals

07.01.2022 SUNDAY RECHARGE Sun is out and theres no better way to trigger the bodys production of vitamin D - the sunshine vitamin than getting outside! Vitamin D plays a crucial role in protecting against inflammation, helps muscles and improves brain function. Sunlight also increases the serotonin in the brain which is associated with improved mood. ... Recharge those batteries and enjoy the outdoors for a great mood enhancer and a surge of increased energy. See more

07.01.2022 STRENGTH What hurts today will make you stronger tomorrow. - #gethematimed #hematimefitness #strength #legpress #workout #gym #exercise #health #fitness #fitnessmotivation #fitspo #sydney

06.01.2022 IMPOSTER ALERT!!! They say imitation is the greatest form of flattery... These imposters have been asking to follow some of our Hematimers and we just wanted to let you know that THIS IS NOT US... ... Just someone who wishes they were #imposter #fake #wannabe

06.01.2022 COVID-19 UPDATE In the wake of recent COVID-19 developments we wanted to touch base on the issue to keep you up to date with what's happening at Hematime. THANK YOU! Firstly, we'd like to thank our awesome Hematimers for their co-operation during this uncertain and trying time.... You all have been amazing with COVID-19 operational changes, from sanitising upon entry to wiping down machines before and/or after use. You guys are truly exceptional at keeping a safe workout environment. KEEP IT UP! We'd like to ask you for your continued support and co-operation with SANITISING and DISINFECTING. If you are feeling ill or showing ANY COVID-19 OR Flu like symptoms, please use your discretion and self isolate, get tested and refrain from training until you are fit to train. YOUR SAFETY IS OUR PRIORITY! The safety of our members is our utmost priority. The Hematime promise: * Regular cleaning and disinfecting of Training areas at least twice per day. * Sanitiser stations readily available - Reception at entry, across from the water fountain and on the Gym floor. * Temperature checks for all Group Training participants and Personal Training clients before the commencement of the session. * Sanitising for all Group Training participants before, during and after Group Training sessions. * COVID-19 heath declaration and screening for new visitors THANK YOU for your ongoing co-operation! Together we can ensure a safe Training environment for all. We're all in this together! See more

05.01.2022 LOCAL BUSINESS AWARDS Its that time of year! Voting for the Canterbury- Bankstown Local Business Awards are officially open and we would love your support! Our core business values and goals are to create a fitness facility that offers exceptional service, quality equipment/machinery and a community like no other.... We wont let anything compromise our core business values, not even the turbulent nature of 2020! If you could show your support by voting for Hematime Fitness HQ via the link below it would be very much appreciated. https://thebusinessawards.com.au//31621/Hematime-Fitness-HQ

05.01.2022 INVEST IN REST Let your muscles adapt, recover and become stronger. You need to train to reach your fitness goals, but you also need to rest. ... A rest day is a day off from the gym that allows your body to consolidate the hard work you’ve been doing in the gym as your nervous system has a chance to regenerate. Without the inclusion of rest days in your training schedule, it will result in training plateaus. What can you do on a rest day? Light cardio, active recovery, meditate, foam roll or even a Netflix binge! It’s up to you. When you optimise your ratio of work to rest, you will reach your goals faster and be able to maintain exercise consistency generating fitness results. #gethematimed #hematimefitness #sundayfunday #rest #restday #instafit #fitness #motivation #information #results #gym #health

05.01.2022 HEMATIME FITNESS 2020 CHRISTMAS PARTY Another great end of year celebration with the gym fam. After a very testing year, it was great to be able to catch up, have some laughs and enjoy one another’s company in a social setting again. Hematime is more than a fitness facility or gym, but a community of people who are welcoming, encouraging and inclusive. Our culture has thrived off this for many years and it’s great to see the incredible friendships that have formed down at H...ematime Fitness HQ. We hope you enjoyed yourselves Hematimers, now it’s time to knuckle down and get stuck into the last few training sessions of 2020! Team Hematime

04.01.2022 iMOVE PHYSIOTHERAPY STRENGTH & PERFORMANCE TESTING Tuesday nights Strength & Performance testing was a great way for our Hematimers to undergo assessments and receive feedback in order to build strength for optimal performance. A big thank you to Mitch from @imovephysiotherapy for conducting this informative testing session at Hematime Fitness HQ. We appreciate your time and expertise- our Hematimers really valued this experience!

04.01.2022 THE BEST PROJECT YOU’LL WORK ON IS YOU Dedicate the time and energy towards your health and fitness because you’re greatest investment is your health. ... #gethematimed #hematimefitness #fitfam #exercise #workout #motivation #health #wednesdaywisedom #fitness #gym #fitspoquote #strong #trainhard See more

04.01.2022 CHOICES Choose to push harder, train more frequently and break your limits, your level of health is a genetic expression of your lifestyle choices. #gethematimed #hematimefitness #gym #personaltraining #workout #health #exercise #fitspo #fitfam #saturdayvibes #sweatysaturday

04.01.2022 LETS GO! No matter what stage youre at with your health and fitness, always approach a new week with determination and excitement. New week, BRING IT ON! ... #gethematimed #hematimefitness #gym #motivation #monday #workout #health #exercise #training See more

03.01.2022 DEADLIFT 101 Hematimer @_joshpratt deadlifting a huge 190kg and prepping for his powerlifting comp later this year. BENEFITS OF DEADLIFTING: the deadlift works glutes, quadriceps, hamstrings, abdominal and lower back muscles. ... it is a compound movement, ideal for building strength and muscle benefits posture through the development of stronger back and lats considered a form of functional fitness mirroring movements that we do in our daily life and helps strengthen the muscles associated with those movement patterns #gethematimed #hematimefitness #deadlift #training #lifting #weights #strength #gym #workout See more

03.01.2022 TIME MANAGEMENT Its easy to get caught up wth hectic schedules and lifes daily chores, BUT only YOU can take charge of your time. A one hour workout is only 4% of your day! Look at your windows of down time to see how you currently spend that time and reevaluate the importance of health and fitness for your overall wellbeing. ... There wont be a perfect time to thrust yourself into your training, however, you need to dedicate your time accordingly to GET IT DONE! If youre ready to dedicate your time to your health and fitness, trial our FREE 3 DAY PASS- link in bio. #gethematimed #hematimefitness #mondaymotivation #gym #train #workout #exercise #healthylifestyle #fitness #fitspo #fitsporation #fitfam #strength See more

03.01.2022 KICKING GOALS & GETTING SWOLE @handan_o ticking off another goal on her fitness and health bucket list. 40 kg Bench Press... Handan started at Hematime Fitness 2 years ago to unlock a frozen shoulder. Having recovered full use of her shoulder, she is now smashing Personal Bests at 52 years young. Well done Handan! Super proud watching you go from simple wall push ups to smashing out your goal set at the start of the year

03.01.2022 HIIT30 Yesterday’s Hematimers enjoying an outdoor HIIT30 workout. This high intensity interval training session is a great way to kickstart the week of training with a 30 minute total body burner.... We love changing up the workout environment from inside the gym to the outdoor grounds at Hematime Fitness HQ.

02.01.2022 REPPING IT OUT Repetitions or 'Reps' is the quantity of a repeating action during an exercise before taking a rest (set). Rep ranges play a pivotal role in what is accomplished during a set and/or workout.... 1-5 REPS - STRENGTH This rep range forces recruitment of dormant muscle fibres through an increased neurological response from the nervous system. The heavy load on the muscles forces your body to recruit as many muscle fibres to assist with the lift, by strengthening the mind body connection via the nervous system. Beneficial for breaking through strength training plateaus, our head Trainer Sosaia recommends implementing a strength set with every session for ongoing strength gains. 8-12 REPS - HYPERTROPHY The ultimate hybrid of strength and volume. The quanitity of reps allows for heavy/ish loads but also the necessary repititions to break down muscle and stimulate growth. To build muscle we must break it down first! The term 'Bodybuilding' is literal in its sweet science 15-20 REPS - HIGH VOLUME The endurance set. This rep range is best utilised to increase muscular endurance. Best utilised for sports specific purposes of requiring sustained power over a prolonged period of time. Also great, for shocking the musculoskeletal system into pure exhaustion. Rep ranges are the best way to monitor strength progression and minimise strength plateaus, providing you're working to fatigue and increasing load as total reps improve. ALWAYS: * Warm up adequately before weight training to minimise injury * Work to failure with each set * Rest adequately between sets. Between 1-3 mins depending on the focus of the session and rep range Stay Strong! #GETHEMATIMED #hematimefitness #milperra #strength #gym #weights #gains #workout #fitfam #bodybuilding #fitspo #personaltraining

01.01.2022 CLIENT PROGRESS Congratulations to @oumpaay on achieving her Christmas goal of losing a dress size from size a 20 to 16! Starting in November, Cynthia set herself the goal of losing a dress size from size 20 to 16 in time for Christmas.... Over 5 weeks, she worked consistently in her sessions composing of Boot Camps, Rip60, and a Personal Training session each week, as well as a personalised, sustainable meal plan set out by her Trainer which still allowed for her favourite foods in moderation. After 5 weeks, Cynthia had lost 2.73 kg of body fat and 21.33cm around her body over 5 different sites. Losing 6.74 cm around her right arm alone! We are so proud of her achievements, particularly during the festive season. In 2021 she's aiming to drop into a size 12 by the end of February. Well done Cynthia! We're super proud of your achievements and know you will continue to achieve incredible milestones on your health and fitness journey. #gethematimed #hematimefitness #client #progress #results #health #fitspo #fitfam #goals #fatloss #exercise #personaltraining #gym

01.01.2022 PROGRESSIVE OVERLOAD Exercise progression is essential to generating ongoing results. As our body's improve physically, we must increase intensity to challenge the body and avoid training and progression plateaus.... WHAT IS PROGRESSIVE OVERLOAD? Progressive overload is simply increasing your intensity. Doesn't matter how much, if its more than what you've been doing previously your body will adapt to your new training parameters through improved fitness or strength - depending on the type of overload. TYPES OF OVERLOAD There are plenty of varieties of progressive overload, here are a few you can implement in your very next workout. CARDIO Increased time - Add an extra minute or two to your cardio workout. Might not seem like much but an extra few minutes a few times per week adds a lot more expended calories in the back end. More calories lost increases the likelihood of burning more fat. Increased intensity - A level or two higher in speed or level burns more calories and increase muscular strength and endurance. Just an increase of one level will make a huge difference to your physical ability and total calories lost. STRENGTH Increased weight - The most obvious progressive overload technique to strength training yet too few do it. Dont be afraid to go heavier! Set yourself a new benchmark to work towards by challenging yourself. Just make sure to warm up adequately and focus on exercise technique to reduce the risk of injury. Change your rep range - if you've been working the same rep range for a long period of time, chances are your body is so well adapted to your current training, that your progression plane is stagnating. Try more reps if you've been working in the lower rep range with a focus on strength and vice versa if you've been working on strength endurance in the higher rep ranges. The different force applied on the muscles forced re-adaptation. GAINS, GAINS, GAINS Its all about the GAINS! A slight increase with your cardio and strength parameters will give you huge benefits. Your improvement with training has a direct correlation on your physical and aesthetic improvement. Level up!

01.01.2022 CLIENT PROGRESS A huge congratulations to @jess_louiseeee on dropping a dress size from a size 12 to a size 10 in 4 short weeks!! Jess has been training hard with Personal Training, Gym sessions as well as Booty Blitz each week and has been able to follow a personalised meal plan whilst still enjoying her favourite foods.... Super proud of you, Jess!!! Its messages like these that makes us love what we do #progress #personaltraining #gym #hematimefitness #GETHEMATIMED #milperra #gym #losefat #losedresssize #proudtrainer

01.01.2022 WE'RE FINALISTS! We're finalists in the local business awards for 2020! Thank you to everyone that voted and for your ongoing support ... #GETHEMATIMED #hematimefitness #awards #localbusiness #milperra #gym #personaltraining #localbusinessawards2020 #localbusinessawards