iFit Bondi in Bondi, New South Wales | Fitness boot camp

iFit Bondi

Locality: Bondi, New South Wales

Phone: +61 426 388 006

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24.01.2022 Loving the new functional training fit-out! #fitnessmotivation #fitness #fitchick #fitmom #functionaltraining #functionalfitness #fitness

23.01.2022 If you’re like most people, you set yourself a few goals at the beginning of the year and tried your hardest to reach them. Unfortunately, most of us don’t reach our goals in the time we set ourselves. We often fall short, struggle to keep up with them or worse, completely give up.... A common reason that gets in the way of anyone’s success is the habit of making excuses. We make excuses as it acts as a natural defence mechanism to protect us from feeling bad about ourselves. It’s important to recoginize when you’re making an excuse that isn’t valid so you can learn more about yourself and take further action to improve your situation in the future.

21.01.2022 DOES THIS LOOK TO BIG & MUSCLY TO YOU?. Muscle grows incredibly slow, it is like watching grass grow or watching paint dry. You wont someday just wake up, look in the mirror, and say oh crap its too late Ive already gotten too big! It doesnt work that way, I wish it did . Girls who lift heavy weights day in and day out still look feminine. You wont put on slabs of muscle unless you are using huge doses of performance enhancing drugs. Again, muscle growth is painfu...lly slow so even if you did reach a look where you did not want anymore muscle mass (which may never happen or at least will take many, MANY years), you simply reduce the volume and you will maintain what you have. As far as how heavy to lift.. well, muscles either grow, stay the same size, or get smaller, that is it. They dont tone, or change shape. Using pink dumbbells may work for a week but eventually youre going to have to pick up something that will challenge you and therefore make changes. Lifting weights to enhance muscle and strength is a personal decision and Im not saying all women need to squat and deadlift heavy, rather, they simply shouldnt be confined to certain exercise regimes for the fear of getting too big. If you just diet and do cardio youll end up burning fat no doubt, but you will also lose weight through muscle loss. Muscle is what looks good and along with a low-mod body fat, is what will create the athletic look youre after. Dont be scared to lift heavy, give it a try and thank me later. Darren See more

21.01.2022 Aftermath of the dreaded Airbike fitness testing. Ouchhhhhhhhh........ Is the Airbike the toughest, sickest machine out there?

20.01.2022 - I EAT CLEAN.. I'm on a strict diet of refusing to police my appetite. Everything I eat is 100% free of anxiety, guilt, shame, and restriction. ... You see? Nice and clean - You want Pizza? Have a pizza. - Over restrictive diets dont work if you want something have it in moderation simples. - Live Life for the moment because everything else is uncertain. . See more

19.01.2022 One way to try and improve your posture while squatting Simply using a squat rack or door frame to prevent you from leaning to far forward. If you struggle to get into a strong squat position give this a try and maybe raise the heels on small weight plates or anything that elevates the heels slightly of the floor.... If you know anyone that would benefit from this quick tip please forward it on to them Thanks Darren

19.01.2022 Give these healthy treats a go MAKES: 6 people PREP: 10 mins NUTRITION PER SERVING:... 178 kcal 14g Fats 8g Carbs 6g Protein WHAT YOU NEED: 1 cup (120g) almond meal 2 tbsp. of honey (or maple syrup) 1 tsp. coconut oil, melted 12 tsp. lemon juice (optional) 2 tbsp. desiccated coconut or poppy seeds WHAT YOU NEED TO DO : Place the almond flour into a bowl, add honey and oil and mix well using your hand, pressing firmly. Form 6 balls. You can also add half a teaspoon of lemon juice to break the sweetness. Roll the energy balls in coconut poppy seeds. Hope you enjoy, Cheers Darren

18.01.2022 Did you know that we also do one on one private boxing sessions? Book your session today

18.01.2022 The benefits of resistance training as you get older are truly astounding. If you're looking to slow down ageing and stay younger and vibrant through your 40s, 50s, 60s and well beyond, then science shows again and again that resistance training with weights is vital. Improved brain function, general health, blood sugar control and a decreased risk of heart disease are just some of the headline benefits of lifting weights. In the pic we have Danny working hard as always ... See more

17.01.2022 If it doesnt challenge you, it doesnt change you @gracie_ireland

16.01.2022 Rice Bowl with Fried Egg and Avocado. . Brown ricehigher in fiber and other nutrients than its white counterpartis perfect for this quick, carb, fats and protein lunch. .... INGREDIENTS. . 2 servings. . * 2 scallions, thinly sliced * 1 cup cooked brown rice * 1 teaspoon red wine vinegar * salt, freshly ground pepper * 3 tablespoons olive oil * 2 large eggs * 1 avocado, chopped * Hot sauce (for serving). . RECIPE PREPARATION. . * Mix scallions, rice, and vinegar in a small bowl; season with salt and pepper.. * Heat oil in a nonstick skillet over medium-high heat. Crack eggs into skillet; season with salt and pepper and cook until whites are set around the edges, about 1 minute. Flip eggs and cook to desired doneness, about 30 seconds for a runny yolk. . Give it a try and let me know what you think.

15.01.2022 Here we have the winner of our last 6 Week Group Challenge well done @stefschwartz. Stef is a inspiration to everyone, not only does she have 3 beautiful young children but also a very successful start up business @chuchkahome. Despite this hectic lifestyle Stef still manages to get in 3 sessions at the gym weekly and puts in 100% effort each and every time. ... Whats your excuse? The next 6 Week Group Challenge starts on Monday the 29th April for more info get in touch via private message or email. WHAT IS INCLUDED IN CHALLENGE - 3 structured sessions per week - weighed and measured - nutritional macros worked out - small groups of 4 people - progressive programming - weekly challenges - online app where you can track progress - access to private Facebook group where everyone shares ideas on nutrition and training and helps keep everyone accountable and motivated etc Hurry as places are filling up fast.

14.01.2022 Are lunges one of your go-to strength training moves? Not to diss lunges, but speed skaters work a similar set of muscles, and they definitely spice things up a bit. Speed skaters will strengthen your quads, calves, core and glutes while energizing your workout at the same time. . Angi Slonova @anna.krstna were punished after the video as they were suppose to stay in sequence. . Give this one a go to get them glutes working overtime.

14.01.2022 Ariella working on her Front Squat technique. As you can see from the depth of her squat her mobility through the legs, hips and ankles is absolutely amazing. Trains hard with zero complaints or excuses = HUGE RESULTS

13.01.2022 It always seems impossible until its done. Here we have Greg making the pistol squat look easy.

13.01.2022 New 10 Week Challenge Starting Soon We are set to kick off another new challenge within the next 2 weeks. To avoid disappointment get in and book your slot now by contacting us via -... Social media - private message email - [email protected] Tel or Text - 0426388006. IFit Bondi 10 Week Challenge is designed for all fitness levels. We offer high intensity training to push you to your limits! We expect everyone to turn up with a positive attitude and give it 110% every session! ARE YOU UP FOR THE CHALLENGE ? Days and Times : Morning : - Mon - Fri = 6.00am - 6.45am & 6.15am - 7.00am Evening : - Mon - Fri = 6.00pm - 6.45pm & 6.15am - 7.00pm Sessions per week : - Unlimited Dont delay contact us today.

13.01.2022 Here is a another simple healthy recipe from my online nutrition pack. Each month I send out brand new detailed packs to clients including shopping lists and weekly meal planners. If something like this would interest you get in touch. Serves: 2 / Prep: 10 mins / Cook time: 0 ... Nutrition per serving: 286 kcal 9g Fats 14g Carbs 38g Protein WHAT YOU NEED: 1 1/4cup (280g) tuna in olive oil,drained 1 tbsp. tomato puree 1 small red onion, finely chopped 12 Granny Smith apple 8 lettuce leaves WHAT YOU NEED TO DO: Put the tuna and half of the oil from the can in a bowl and mix with the tomato puree. Chop the red onion as fine as possible and add to the tuna. Cut the apple in 2 parts and remove the core. Chop the apple into small cubes and also add to the tuna. Mix everything. Spread the tuna over the 8 lettuce leaves and serve as wraps.

12.01.2022 Most people these days are dealing with limited mobility in at least one area of the body. Hips, back, ankles, shouldersyou name it. But what if you have the opposite problem, and youre naturally too flexible / hyper-mobile? ... Your exercise program should then be less about gaining mobility (because you already have that), and instead focused on becoming strong throughout all of the different positions available to you. In the pic we have @gracie_ireland working on both her stability and strength and trust us when we say she has an abundance of both See more

11.01.2022 Why You Need to Incorporate the Worlds Greatest Stretch Into Your Routine. Stretching doesnt improve your cardio, build muscle, or enhance your diet. Often, it just feels like a waste of time. However, overlook the importance of stretching, both as a warm-up and especially as a cool-down (thats really where stretching counts), and youll find yourself regretting it when an injury hits you out of nowhere.... Thats why WGS or the Worlds Greatest Stretch is so great. The stretch is known for its ability to target every major muscle group in the body in a single stretch. . If you havent tried it get it into your routine ASAP and reap the benefits in no time. Thank me later, Darren

11.01.2022 Give this tasty Dinner a try from one my recipe packs - Serves: 4/ Prep: 20 mins / Cook: 10 mins. Nutrition per serving:... 303 kcal 11g Fats 22g Carbs 28g Protein WHAT YOU NEED 14 oz. (400g) pork tenderloin 1 tbsp. potato starch scant 12 cup (100g) white rice 2/3 cup (135ml) pineapple chunks 1 red bell pepper, sliced 12 onion, sliced 2 garlic cloves 12 chili pepper 1-inch fresh ginger, grated 2 tbsp. coconut oil 2 spring onions, chopped. For the sauce: 1/3 cup (180ml) pineapple juice from can 5 tbsp. soy sauce 3 tbsp. rice vinegar. WHAT YOU NEED TO DO Wash the meat, dry it, and cut them into the thinnest slices possible. Season with salt and pepper, and coat in potato flour. Cook the rice according to instructions. Drain the pineapple but keep some of the juices for the sauce. Cut the peppers into strips, and cut the onion into feathers. Half the chili, remove the seeds, then finely chop. Peel and grate the ginger. Prepare the sauce by mixing all sauce ingredients in a bowl. In a wok or large pan, heat 1 tablespoon of coconut oil, and stir fry all the vegetables (pepper, onion, garlic, chili, ginger) over high heat for about 3 minutes. Add the drained pineapple and fry together for another 2 minutes, then transfer everything onto the plate. Add a second spoon of oil to the pan and fry the tenderloin on high heat for about 3 minutes, stirring constantly. Put the vegetables back into the pan and mix, then add the sauce. Cook over high heat for about 2 minutes until the sauce thickens, in the meantime mix now and then. Sprinkle with chopped spring onions and serve with rice. Let me know how it tastes, Cheers Darren

11.01.2022 DOES THIS LOOK TO BIG & MUSCLY TO YOU? Muscle grows incredibly slow, it is like watching grass grow or watching paint dry. You wont someday just wake up, look in the mirror, and say oh crap its too late Ive already gotten too big! It doesnt work that way, I wish it did . Girls who lift heavy weights day in and day out still look feminine. You wont put on slabs of muscle unless you are using huge doses of performance enhancing drugs. Again, muscle growth is painfully s...low so even if you did reach a look where you did not want anymore muscle mass (which may never happen or at least will take many, MANY years), you simply reduce the volume and you will maintain what you have. As far as how heavy to lift.. well, muscles either grow, stay the same size, or get smaller, that is it. They dont tone, or change shape. Using pink dumbbells may work for a week but eventually youre going to have to pick up something that will challenge you and therefore make changes. Lifting weights to enhance muscle and strength is a personal decision and Im not saying all women need to squat and deadlift heavy, rather, they simply shouldnt be confined to certain exercise regimes for the fear of getting too big.. If you just diet and do cardio youll end up burning fat no doubt, but you will also lose weight through muscle loss. Muscle is what looks good and along with a low-mod body fat, is what will create the athletic look youre after. . Dont be scared to lift heavy, give it a try and thank me later. Cheers Darren.

10.01.2022 Try another dish from my online recipe pack Serves: 8 Prep: 5 mins Cook: 50 mins Nutrition per serving: 336 kcal 15g Fats... 16g Carbs 29g Protein WHAT YOU NEED 2 tbsp. coconut oil 8 skinless chicken thighs 1 cup (200g) jasmine rice 4 spring onions, chopped 4 cloves garlic, sliced 1/3 cup (200ml) white wine 2 heaped cups (500ml) chicken stock 4 tbsp. dried cranberries For the sauce: 3 tbsp. soy sauce 2 tbsp. of rice vinegar 1 tbsp. of peanut butter 1 tsp. of chili flakes 1 tsp. of honey 1 tsp. of sesame oil WHAT YOU NEED TO DO: Heat the oven to 375F (190C). Heat the oil in a large pan. Season the chicken thighs with salt and pepper and fry for 5 minutes each side until golden brown, then take off the heat and transfer onto a plate. Pour out most of the fat from the pan, leaving about 1 tbsp in the pan. Add into the pan the peeled and sliced garlic and the spring onion, fry for 1 minute. Add uncooked rice and fry again for about 1 minute. Pour in the wine and cook for a further 2 minutes until most of the liquid evaporates. Next, add all ingredients of hoisin sauce, hot stock, and cranberries, bring to a boil. Transfer the rice into an over-proof dish and place the chicken thighs in the center. Bake in the preheated oven for 30 minutes. Once cooked, divide onto 4 plates and serve, or store in the fridge for up to 2-3 days. Enjoy and let me know how it tasted

09.01.2022 What you get :- - 3 x weekly group sessions. - Nutritional Guidance. - Weight and Measurements tracked.... - Progressive structured programming. - Access to an app where all your nutritional and training progress is monitored. - Home workouts with instructional videos. - Private facebook group where everyone helps keep each other motivated. - Small private groups of 5 people to ensure good form and technique. DAYS MORNING EVENING Mon-Fri : - 5.15 - 6.00am - 6.15 - 7.00pm - 6.00 - 6.45am - 6.45 - 7.30pm For more Info or to sign up contact - - [email protected] - 0426388006

08.01.2022 Bored of doing standard planks?.. Here we have @romy_freund taking it to the next level as she always does.... This should be a very slow controlled movement. Aim for 3-4 sets of 10-15 reps ... See more

06.01.2022 Come grab a bottle of @chefjasonroberts Limited edition #bespoke @riovistaolives extra virgin olive oil at your next work out ! #CleanFuel Each bottle sold raises money for a very worth while charity Dementia.

05.01.2022 LADDER WORKOUT Start at exercise 1,then 2,1 then 3,2,1 -4,3,2,1 etc until 11-1. Guaranteed to burn at least 400cal #functionaltraining #crossfit #beachbody #bondibeach #fitnessmotivation

05.01.2022 Add lots of colour to your plate and you wont go to far wrong . - I got sent this pic from my client @ayg75

05.01.2022 Stop wasting your time Ask for help I think that the one thing that will always increase the likelihood of getting the results you want is using the help and advice of a professional well-qualified coach.... This means you will be much more successful and efficient in reaching your goals. Technique is everything. Ask yourself one question - How long have you been trying to reach your health and fitness goals? Dont delay contact us today. See more

05.01.2022 Protein and Greens and you cant go far wrong.

04.01.2022 Did you know we also do small group personal training sessions? We like to keep them small to ensure proper form and technique is carried out. . . . . .... . . . #ifit_bondi #fitspo #fitfam #journey #fit #fitness #healthy #feelgood #proud #healthychoices #iifym #gymmotivation #motivation #fitquote #determination #lifestyle #getfit #progress #fitgirl #girlswithmuscle #beastmode #gymlife #training #bodygoals #inspiration #behappy #fitnesslifestyle #bondi #bondibeach See more

03.01.2022 Nothing beats that feeling, an early morning beach run. This was from my recent camping trip on the central coast. Truth is after this I did have a cold beer #enjoylife

03.01.2022 SALMON SPRING ROLLS. This is a recipe from my online nutrition pack. I send these to clients monthly to give them new ideas for healthier food choices. If you would like more information on these please private mail me. ... Serves: 4 / Prep: 10 mins / Cook: 5 mins. Nutrition per serving: 154 kcal 10g Fats 4g Carbs 13g Protein WHAT YOU NEED 4 sheets rice paper fresh coriander 7 oz. (200g) salmon, cut into 4 pieces 1 tbsp. coconut oil soy sauce or tamari (GF), to serve. WHAT YOU NEED TO DO : Boil a little bit of water in a pan, remove from heat, and dip in the rice paper one after the other, leave to soak for 30 seconds. Remove the sheets from the water and place on a damp cloth. Place a piece of coriander on top of each sheet, cover with a piece of salmon, sprinkle with freshly ground black pepper, and wrap the rice paper around the fish. Heat the oil in the pan, and fry the rolls for 2 minutes, then turn over and cook for another 2 - 2.5 minutes until they are nicely browned. Put on a paper towel, to cool slightly and serve with soy sauce. Perfect with a salad See more

03.01.2022 WHY DO THE PAUSE SQUAT? Paused squatting is very effective at building leg strength by removing the contribution of the bounce you get at the bottom of a squat. By including a two-second pause at the bottom position, just prior to initiating the lift up, you force your muscles to do all the work over the full range of motion.... Holding a pause at the bottom of a squat is also a very effective way to improve hip mobility. Maintaining the perfect posture during the pause is almost as physically demanding as doing the lift! It's worth it, though, because it will quickly improve your squatting form and performance significantly. Pausing also allows you to do a mental check to see if your body position and lifting mechanics are optimal. As such, pausing is a great learning tool to master technique.. Here we have @grossjoanne working on all 3 strength, technique and mobility, and smashing all 3. Go Joanne See more

02.01.2022 Leo the Lion = mobility of a 12 year old. You put most of us to shame Leo with how mobile, agile and strong you are.

02.01.2022 Breakfast, my favourite meal of the day Here we have the perfect mix of carbs-bread, protein-eggs and fats-avocado. Roughly about 230 cals.This is ideal to fuel a morning training session. Whats your fav breakfast ?

02.01.2022 Our 6 week challenge group working hard. The 6 weeks are now finished and all groups have achieved above and beyond what I thought they could have. Amazing results in terms of both strength and fitness. During the 6 week progressive program all results were recorded so we could show just how much they achieved in such a short period of time. Well done to everyone who completed it. Results will be posted soon. If you would like more info about the next challenge starting in mid January please get in touch as numbers fill up fast.

01.01.2022 Hang tough competition, question is who wins?. Sinead Hegarty GemKen Blog @pippadx . . . .... . . . . #ifit_bondi #fitspo #fitfam #fitness #fit #fitness #healthy #feelgood #proud #healthychoices #iifym #gymmotivation #motivation #fitquote #determination #lifestyle #getfit #progress #fitgirl #girlswithmuscle #beastmode #gymlife #training #bodygoals #inspiration #girlswholift #fitnesslifestyle #bondi #bondibeach See more