It's a Lifestyle Health and Fitness | Brand
It's a Lifestyle Health and Fitness
Phone: +61 413 208 251
Reviews
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25.01.2022 Can I get an AMEN!
24.01.2022 CLIENT OF THE MONTH - Merryl Gamble Merryl has been an outstanding member of our Total Body Toning Small Group Sessions for 2.5 years. She trains twice a week, but in the last 12 months, Merryl has struggled with a frozen shoulder. Anyone who has experienced this knows how painful and frustratingly slow the recovery is. Merryl just got on with her training focusing on what she could do rather than what she couldn't, never complaining, and attending week after week without fail. As a result, she has most of the movement back in her shoulder and is now working on strengthening it. Merryl comes to every session full of energy, takes on every exercise she is given, and is an inspiration to all of our small group attendees. Well done Merryl! (Merryl prefers to not be on social media so I have left her photo off).
24.01.2022 Happy International Beer Day Much discussion was had with John Reece Health & Nutrition about whether to do a workout or celebrate international beer day this afternoon. We took a vote and the decision was unanimous.
24.01.2022 Struggling to find the time to make your Health and Fitness (H&F) goals happen? Here are some time-saving hacks to make things just that tiny bit easier. 1BE REALISTIC - Make sure you're being realistic with the time you have available for training and your diet plan so. There is no point planning a workout that is going to take you 1.5 hours when you only have 45 mins. 2SCHEDULE - your workouts into your diary and treat them like they are a d...octor's appointment. You would never miss a doctor's appointment, would you? 3PLAN AHEAD - WORKOUTS Now you have your workouts booked into your diary, plan out what you are going to do in that time. Are you going to do an online workout? Go to the gym and do a fitness class? Follow a gym program? It will help to mentally prepare you for what is ahead. 4PLAN AHEAD - NUTRITION Spend 30 mins planning out what you are going to eat for the week ahead. Failing to plan is planning to fail. 5FOOD PREP - I know us PT's bang on about this all the time, but it's because it works. When you're tired after a long day it's so much easier to stick to your food plan and harder for you to go out and get take out when you already have food cooked and ready to go in the fridge. 6ORDER YOUR GROCERIES ONLINE - My clients know I am such a big fan of this. Both Woolies and Coles have a Click and Collect option online where someone does your shopping for you and you just have to collect it. There are no extra costs and it helps to make sure you only get the groceries you need for that week as opposed to picking up any extra goodies that might be too tempting to refuse inside the shop. BONUS - Coles also have some 6 hour delivery windows that are free so you can even miss that grocery trip altogether if you need to. These are some of my favourite time savers - What are some time-saving hacks you do to help you to sick to your H&F goals? See more
24.01.2022 I never would have thought it would happen when we re-opened after the COVID 19 shutdown. We are almost fully booked and I am so overwhelmed and grateful for the support from the local community. We only have a few more Personal Training spots left so if you are on the fence about getting started, get in touch with us ASAP to ensure you don't miss out.
23.01.2022 You wouldn't believe the number of times I hear "I hate exercise" from brand new clients. ( It's somewhere up around the 80% mark). Most of the time it comes from the fear of not knowing what kind of training they are signing themselves up for, or previous bad experiences where the person placed unrealistic expectations of what they were capable of; past experiences of being pushed beyond their limits by a Personal Trainer or fit friend; or they injured themselves w...hile training. At It's a Lifestyle Health and Fitness everyone starts in the exact same place, with the basics, no matter what training age you are (beginner, intermediate or advanced). Those who are more advanced simply progress with more complex movements and higher intensity cardio quicker, while beginners take things a little slower so we can focus on moving well before we add load. We never "smash" our clients and while a little soreness is ok, if you are aching the next day, we conclude that we have done far too much and pull back a bit to allow your body to get more used to the activity. Kelly said she didn't like exercise when she first started training with Sarah but Sarah taught Kelly how to work hard and leave every session feeling amazing and looking forward to the next. The trainers at It's a Lifestyle Health and Fitness are highly skilled at helping people achieve their goals and making sure they have a good time while doing it! See more
23.01.2022 What does 25gms of protein look like in different foods?
22.01.2022 What typically happens in a Personal Training session at It's a Lifestyle Health and Fitness? Well, it depends on what your goals are and, what we call, your "training age (essentially what gym experience you have had in the past)". Often people think they need to have a certain level of fitness before they get a personal trainer, but this is so far from the truth. After your initial consultation with us, everyone goes through the exact same movement scree...ning session where we take you through a series of exercises that help us to determine your cardiovascular fitness, strength, mobility, flexibility, and how well you move. At the end of the session, you will be asked a series of questions including how you felt you went, if you felt the intensity was right, and if you felt you could do more. We gather a lot of information during this session and this helps us to determine how to program your training to best help you achieve your goals as beginner, intermediate, or advanced. Having recently re-opened our doors, spots are filling quickly. If you have been wanting some help achieving your health and fitness goals, hit us up so we can get you started. See more
20.01.2022 It can only get better from there....
20.01.2022 We have some spots available for our Monday night 5pm-6pm Total Body Toning Session. Who would like to join us? DO YOU WANT TO LOSE WEIGHT AND TONE UP BUT FEEL UNCOMFORTABLE IN A GYM? Come and train in a home PT studio! As well as 1:1 training, we also offer small group sessions too. Our Total Body Toning Small Group Sessions (max 6 people) use weights, resistance bands, cardio, and bodyweight training to tone up the entire body! Lose weight and tone up... Increase Strength and Cardio Fitness Train with like-minded people and with such a small group (maximum of 6) you don't get lost in the crowd Learn how to perform exercises correctly so you don't waste time guessing Increase your energy levels All training levels and abilities welcome Big emphasis on fun Come and join us! See more
19.01.2022 FULL BODY WORKOUT This is my current training program - I will do this for about 4-5 weeks focusing on Progressive Overload. If you don't know what progressive overload is, keep reading below. Superset1 - 3 sets - 2 mins rest 5x reps Chin Ups... 12x 45-degree shrugs (this is a rehab exercise for me to strengthen my upper traps so I haven't put that video on here) Superset 2 - 3 sets - 1.5mins rest 12x reps Dumbell Chest Press 12x Romanian Deadlifts Triset - 3 sets - 1.5 mins rest 12x Overhand Lat Pull Down 12x Goblet Squats 12x Lateral Raises The number 1 mistake I see people make in the gym is changing their program every time they go in order to hit as many muscles as possible. Progressive Overload is the single most important principle to factor into your workouts if you are looking to maximise your time and make body composition and strength improvements. It basically involves you performing the same set of exercises over a period of time and consistently increasing the demands of the musculoskeletal system (or put more simply, continually make your muscles work harder then what they have in the past) You can do this in a number of ways. Increasing the weight lifted Maintaining the weight lifted while decreasing body weight Maintaining weight lifted but increasing range of motion Increasing the number of reps and sets Increasing the frequency of training (sessions per week or exercises per body part) Decreasing your rest periods I personally like to use a combination of these. I typically stick to reps of 8-12 with a rest period of 1-2 minutes for my big compound lifts - so if I increase the weight, I will increase the rest period and decrease the reps. As I get stronger I will maintain the same weight, increase the reps, and decrease the rest period. This ensures I can see a steady progression of getting stronger. Do you use progressive overload to structure your workouts? See more
19.01.2022 Every Monday morning..... Thanks @popsugar for the quote
18.01.2022 Chicken Teriyaki Salad Bowl (as promised...finally) Ingredients 150gms Cooked Chicken Breast... 40gms Lettuce 20gms Carrot 40gms Cucumber 30gms Avocado 80gms Cooked Rice 60gms Celebration Health Teriyaki Recipe Base Macro Breakdown Kcal - 422 Protein - 49gms Carbs - 30gms Fat - 12gms See more
18.01.2022 Do you have pain in your back or knees when you squat? A sit-to-stand can be your answer to working your legs with minimal soreness. Sit to stands can also be a great beginner exercise, helping you to nail the fundamental movements of a squat and strengthen the muscles used in a squat (gluteals, core, hamstrings and quadriceps). All my beginner (yep, ALL of them) clients start here, rather than squatting first. If you find it easy to do a sit-to-stand, but painful to squat, simply add some weights and keep working on making those sit-to-stands stronger. You will be squatting before you know it.
17.01.2022 A massive welcome to our newest, fully qualified personal trainer, Neesa! Here is a bit about Neesa and why she left her job as a hairdresser to become a Personal Trainer. Hi, I am Neesa. Fun fact - it is actually spelled Nessa but because it is pronounced Neesa, it's just easier to spell it that way. I am really excited to be joining the It’s a lifestyle health and fitness team. Seeing a client improve physically and mentally lights me up, not just as a trainer, but as a pe...rson. Improving their health and the way they feel about themselves and finding a balance in life so they can still enjoy yummy food, have a few bevies, spend time with friends and family and reach their health and fitness goals. I have been through my own journey with the fad diets. I would burn the candle at both ends trying to manage every aspect of life; working, training, socialising, spending time with family, eating well, managing a household; but I struggled to find happiness, even at my smallest size and I couldn't figure out why. Finally, the puzzle is starting to come together. My self-worth is not measured by my weight or my dress size. Neither is my ability to be a great trainer. You shouldn’t feel you have to look a certain way to be you and be happy. Embrace who you are right now, at this moment and everything will start to fall into place.
17.01.2022 "Give me 10 star jumps!" Every woman looks around the fitness room and gives each other a knowing glance as they start to use the time to get a drink, wipe down sweat, or quickly nip to the toilet in the hope that it's all over by the time they get back (I'm on to you). Here are the facts - 4.8 million Australians suffer from bladder or bowel weakness with 60% who don't seek help from a health professional. Women experience these problems more than men, w...ith 1 in every 3 women who have ever had a baby reporting some degree of urinary incontinence - although in my experience as a Personal Trainer I have had much higher numbers than 1 in 3. Is this just a normal part of aging? Is this something you just have to live with? The answer is no. The first step is to actually talk to your Personal Trainer about it. I know it can be embarrassing for you to talk about, but as an exercise professional, I talk about it all the time. In the words of the great scholar, Billy Madison, "you're not cool unless you pee your pants". From there, we talk about alternatives to those exercises that may exacerbate the problem, program exercises that will help to strengthen the pelvic floor muscles and if necessary refer you to an allied health professional, such as your GP, a pelvic health physio or a continence specialist (not all bowel problems are as a result of pelvic floor issues). To summarise - you are not alone, it is a very common issue so don't be afraid to talk about it. At the end of the day, is it more embarrassing to talk about it to a professional or pee yourself in front of strangers? See more
17.01.2022 What a great post from John Reece Health & Nutrition . It doesn't deamonise any foods, but just reminds us to be mindful of what we are eating.
16.01.2022 It's been a long time since we got shut down unexpectantly due to the COVID-19 virus, but last weekend I finally got these gals (our It's a Lifestyle Health and Fitness Trainers) together for a breakfast to thank them for all they did during that time and I want to share with you how awesome they are. We were given directions at 8pm on a Sunday night, 22nd March, that we had to close down by 12pm, Monday 23rd March, the following day. We weren't even given 24 hours. For m...e, this was absolutely devastating. I even did a LIVE on my VIP facebook page where I couldn't stop the tears from coming out. My thoughts were "that's it, that's the end of It's a Lifestyle Health and Fitness". How could we possibly survive? I understood that so many people would be in the same boat as me, unsure when their next pay would be coming, if they would be able to get help from the government, if they would be able to pay their mortgage, their bills...it was such a scary time. I know some people are still living this now and my heart goes out to you :( . During an online zoom meeting I had a pow wow with these girls to discuss our future. My plan was simply to be there for my clients free of charge. To give some certainty at this time which was full of so much uncertainty. I was going to offer free online training sessions in our VIP group and if the girls wanted to be apart of that they were welcome, but I would have no money to pay them as I had no income. To my surprise, these amazing trainers all came on board without any hesitation and helped me to run 4 online training sessions per week for 12 weeks, knowing they would get nothing in return but my gratitude. These girls do not see their positions as Personal Trainers simply as a jobs, they see it as a calling to help people. I am so grateful to Sarah Musgrave, Steph from Total Wellbeing Transformations and Neesa Lawrence. The are amazing, dedicated, talented and caring trainers and an awesome asset to the It's a Lifestyle Health and Fitness Team. See more
16.01.2022 How do you FIND the TIME to train? "Time to get my act together, eat better and exercise." You get yourself a PT. You show up to your first session, tired (it's been a massive week), but keen and motivated. Your PT gives you homework and at the session, it sounds great - you're learning by doing. The week goes by, time gets away from you and before you know it you're at your next session. You have barely been able to get up from your desk at work, you're arri...ving home late so your eating plan has gone out the window and you haven't done the homework. You're disappointed in yourself. You're really tired and reality sets in - You'reincredibly time poor and you can't seem to find the time to eat well, walk, train, sleep, go to work, look after kids, clean the house.......so maybe this isn't for you after all? How does anyone FIND the TIME to do all this? I will follow this post up with time-saving tips, but this post isn't about that. This post is to help you to understand this TRUTH BOMB (ahh we always hate these). No one can ever FIND the TIME for training, eating well, looking after yourself and everyone else. There will never be a right time. EVER. (Morbid, I know) You have to CHOOSE to MAKE time, and it will be really. fucking. hard. You won't always make the right choice - and this will happen a lot. Sometimes you will miss a training session because you're swamped, or you will get fast food because you have no time to cook, but eventually, if you CHOOSE to, you can create a new identity. You can become that person who takes their gym bag to work so they can leave on time and go straight to training., or the person who plans out their meals and orders them online to make sure they stick to their food plan. You only have to MAKE enough time to take ONE step forward and eventually you will see it's not about finding the time. It's about CHOOSING to, or CHOOSING NOT to fulfill your goals. See more
14.01.2022 I am hilarious
14.01.2022 It's been a little while since I have done this so I think it is about time I re-introduced myself to you and tell you a little bit about why I do what I do. Hellooo I'm Danielle, and I run It's a Lifestyle Health and Fitness. I never really show my face on Insta because just like you, I have hang-ups on how I look and how others may judge me. However, I have decided that it is about time I get over these fears so you can get to know me, what I do and why I do it.... I don't look like your typical personal trainer/gym bunny. I am a size 10, I always wear my hair up and I hardly ever wear makeup. So what should you expect from me as a trainer - I will keep it real. I am just a normal person on a life long journey to health. You won't see pictures of my 6 pack, because I don't have one. I only train 3x a week because that is all I feel I need to maintain a happy, healthy lifestyle. Sure you will see me enjoying salads, fresh fruit, protein etc, but you will also see me enjoying pizza, wine and of course chocolate I am incredibly passionate about what I do and the message I am trying to send to my clients and all of you. Health is so much more than how you look, how much you lift or your weight on the scale. It is how we talk to ourselves and others; what we see when we look in the mirror and how we see others; how we treat ourselves and how we treat others; how we feel and how we make others feel; the list goes on. Your journey to health has no destination. It is consistently setting new, realistic habits/rituals/goals that you can do daily for the rest of your life to improve your physical body, your mind, your life and others around you. Are you ready to get healthy? See more
14.01.2022 Are you struggling to get motivated? Perhaps you just want to squeeze a little more out of your workouts? Small-Group Training is the answer! Research shows that when we train with others who are fit and healthy, their actions rub off on us. A 2016 study (PMID: 27227697) published in the Journal of Obesity found that overweight people tend to lose more weight if they spend time with their fit friends the more time they spend together, the more weight they lose.... Our Total Body Toning sessions Will have you training with a maximum of 6 like-minded people so everyone gets some one on one coaching time to ensure they are doing exercises correctly Are perfect for both weight loss and muscle gain fitness goals Will increase your strength and cardiovascular fitness Will leave you feeling pumped and energised, not exhausted and dreading the next session. Come and join us on: Monday 5:00pm - 6:00pm Tuesday 10:00am - 11:00am Tuesday 5:30pm and 6:30pm Friday 10:00am - 11:00am Bookings are essential - Get in touch so we can get you started! See more
13.01.2022 Have a restful weekend! Thanks for the quote @popsugarfitness
12.01.2022 Make sure you take some time to stretch this weekend
12.01.2022 Want to know how to fast track your health and weight loss success? Please stop. Stop looking for the next fad diet or ridiculous training regime. Long term you are setting yourself up for a lifetime of yo-yo dieting. So often I come across clients who think they will diet and exercise for 12 weeks and then they will be where they want to be, then they can go back to old eating and exercise habits that leave them worse than before they started. ... Fad diets such as keto, intermittent fasting, shake or juice diets get mentioned because there is no doubt about it, they get results quickly, but they teach you nothing and are impossible to adhere to long term. Training regimes that have you training for excessive amounts of time, 5-7 days a week leave you feeling tired and burnt out. Failure to be able to adhere to these ridiculous diets and training regimes will often lead to feelings of guilt and shame. Just imagine if you Learnt how the body loses and gains weight (energy balance), what foods fill you up and leave you satisfied and understood how you can fit in treats and alcohol on a weekly basis. Then you could pick and choose what dieting tools work for you to increase adherence long term. Set yourself up with a realistic training regime which suits your busy lifestyle that you could follow for the rest of your life promoting long term weight management, muscular skeletal health and reduced risks of long term chronic lifestyle diseases such as Cardio-vascular Disease and Type II Diabetes. What would that look like? It would require you to decide to take responsibility for the way you live your life, incorporate new, healthier habits and find time to prioritise your health. It might take you a bit longer, but just imagine how much happier you would be to get off of the weight loss/weight gain merry-go-round. Before I sign off, this is workout from the video 12x Dumbbell Goblet Squats - 3 Sets 12x Cable Chest Press - 3 Sets 12x Pull Throughs - 3 Sets 12x Dumbbell Romanian Deadlifts - 3 Sets 12x Lateral Raises - 3 Sets Unfilmed Core Section Superset 2 sets 15 Reverse Curls 1 minute Plank Happy Training! See more
11.01.2022 ... I know this is why I train
10.01.2022 Are you feeling stressed and overwhelmed? Do you want to increase your strength (including your core), balance and flexibility, but need something gentler than a fitness class? ? BREATHE AND RELEASE IS FOR YOU ? These sessions incorporate elements of pilates, tai chi, yoga, and meditation all set to music and to be run by the amazing Steph Mockford from Total Wellbeing Transformations. It will be held in a heated room so you can stay warm and toasty, while you stretch and unw...ind from the week. Increase your core strength strengthen your joints, muscles, and bones Improve your flexibility Improve your balance Improve your breathing Improve your posture Finish with a meditation that leaves you feeling relaxed and energised and ready to take on the day Where: It's a Lifestyle Health and Fitness HQ 11 Fourth Ave, Burns Beach When: Every Wednesday 5:30pm - 6:30pm Bookings are essential as we only allow 6 people in each session so book in quick!
10.01.2022 Exercise doesn't always have to be about the gym. Sure it is important to squat, pull, push, hinge and press, but regular movement is what keeps us mobile and healthy into old age. We should be able to slowly move constantly without needing to stop because of sore joints and getting tired. This is a picture of me, and Real Nutrition by John hiking in Tasmania. We are always out and about walking or riding our bikes. Sure we burn calories and we get... exercise, but one of the greatest things that we get out of this is the connection with each other. We talk about things, we joke, we laugh and just genuinely enjoy each other's company. This kind of exercise should really be performed most days of the week, whether it's walking the dog, playing with your kids, joining a walking group, bike riding or hiking over the weekend. It can be hard to put the time aside to begin with, once you do it it can be extremely rewarding. See more
09.01.2022 What an idiot.....
09.01.2022 Looking for an easy way to save calories throughout the day? Swap your sugary drinks for diet options. Worried about artificial sweeteners? Read below.
08.01.2022 "I can't lose weight. I'm injured." Sound familiar? It's a very common complaint that I hear. The fear of re-injuring a body part and feeling that pain again can strip you of the confidence you have in your body and stop you from doing the activities that you love doing. ... Mitch here is a perfect example of not letting his shoulder injury get in the way of achieving his goals. When we first started training he could barely lift 2kg above his head because of the pain in his shoulder. 6 Months later he was lifting 30kg+ above his head, with no pain, and he continued to gain more strength. Not only that, he also lost 18kg in the process which I think we can all agree is incredibly impressive. When it comes to injuries it's so important your trainer has a clear strategy on how you are going to work with it or overcome it. At It's a Lifestyle Health and Fitness we work alongside doctors and physios, and we focus on making sure the body has fully adapted to the load before we push you forward. We have had a lot of success helping people to rehabilitate and overcome injuries of the shoulder, knees, back, wrists, ankles and more, and it has never been something that has held a client back from reaching their goals. You name the injury, I can guarantee I have had a client with one. So if you want to get started on a training program but are afraid of hurting or re-injuring yourself, reach out and lets get you strong and feeling confident in your body again. See more
07.01.2022 It is so important to make sure you have a plan that works for you, not against you.
07.01.2022 A really great low-calorie option for anyone as well as those who are hoping to lose weight. Also, keep an eye out for a special guest appearance from yours truly ;)
07.01.2022 "When I lose weight I'll be happy". This is something I hear all the time and it breaks my heart. Instead, ask yourself - "Why am I not happy now?"... "Will the happiness switch suddenly turn on as a result of losing weight?" "Will you suddenly be unhappy if you re-gain weight (the vast majority of people do)?" It is not my intention to tell you what your goals should be, but if you are looking for happiness, look so much further than a number on the scales. The truth is your happiness and self-worth are not dictated by your weight on the scale. See more
07.01.2022 Meet Betty. Betty the Burns Beach Defibrillator. Betty has found her new home at the It's a Lifestyle Health and Fitness gym. Your heart health is incredibly important to Betty and while she hopes she never has to take any clients, she just wanted to let you know that she is here if you ever need her. I have registered Betty on the St John Ambulance First Responder App so she can be available if anyone in the area is also in need of her help. Whil...e there is no single cause for any heart condition there are many lifestyle factors that increase your risk. Smoking -You are three times more likely to die from sudden cardiac arrest and two times more likely to die of stroke. Being Inactive - Keeping active helps to control heart disease risk factors, including high blood pressure, high cholesterol and being overweight. Overweight or Obese - Achieving a healthy weight can help lower your blood pressure, cholesterol, and lower your risk of developing heart disease. Alcohol - Heavy drinking or binge drinking can increase your chances of developing heart disease. Drinking a lot over the long term can increase your heart rate, blood pressure, weaken your heart and increase the level of some fats in your blood (triglycerides). By working on being more active, improving the quality of your diet, reducing alcohol consumption, achieving a healthy weight and quitting smoking you can significantly reduce your risk. Perfection is not the aim - making a plan that you can do consistently is. See more
05.01.2022 Whe hey hey! Look who is certified to coach recreational runners just in time for fun runs to be re-started
05.01.2022 Is weight loss as simple as Calories in Vs Calories Out? By now we should all know that if we want weight loss to occur we must eat fewer calories then we expend in energy, but it is rarely as simple as eat less, move more. Weight loss can be easy for some, but for others, there can be so many underlying issues and behaviours that can prevent someone from reaching their weight loss goals; or if they actually do reach them, can cause them to struggl...e to maintain the results, so even if you do understand the concept of energy balance and how that plays a part in weight loss, it may not ensure your results. Yesterday John Reece Health & Nutrition (pictured) posted the findings of a study related to the importance of addressing behavioural changes when trying to lose weight. In a nutshell, the data supported making behavioural changes for long term weight loss success. Go check it out. Some behavioural changes that we promote at It's a Lifestyle Health and Fitness include: Sitting down at a table instead of in front of the TV- this helps us to be more mindful of when we are full. Keep temptations out of the house - this doesn't mean you have to avoid the foods completely, it will just keep them out of reach on a regular basis. Plan out your meals for the week and prep as much as you can - Knowing what you are eating all week and having food ready to go can help stop the last-minute drive-through or cafe temptations. Order your food online and pick it up from the supermarket - It doesn't cost you any extra when you pick it up, but it can help to stop the temptations of throwing in those extras that weren't on your shopping list. Eat from smaller plates - you can not physically fit large portions on your plate so you don't eat as much. I would be really keen to hear about what behaviours you have introduced to your life to encourage sustainable weight loss? @John Reece Health and Nutrition
04.01.2022 Interesting read about how documentaries can be misleading as well as info on plant proteins vs animal proteins.
03.01.2022 Thanks Laura, it has been a pleasure to have you as an It's a Lifestyle Health and Fitness member. Every PT client has very different goals so if you are looking for a personalised training program that will help you to reach your goals and not a cookie-cutter, one size fits all program, reach out so we can get you started.
03.01.2022 What a surprise ...
03.01.2022 Expressions of Interest for New TBT session! 5:15PM - 6:15PM Monday Nights. Our Total Body Toning Small Group Sessions (max 6 people) use weights, resistance bands, cardio, and bodyweight training to tone up the entire body! Lose weight and tone up Increase Strength and Cardio Fitness Train with like-minded people and with such a small group (maximum of 6) you don't get lost in the crowd... Learn how to perform exercises correctly so you don't waste time Increase your energy levels Big emphasis on fun See more
