Konquer Fitness in North Perth, Western Australia | Sports & fitness instruction

Konquer Fitness

Locality: North Perth, Western Australia

Phone: +61 423 379 523

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24.01.2022 Do you have a goal that you just cant seem to achieve no matter how much you want it? Do you know what you need to do, but just cant seem to get yourself to do it? Today I explore a the big reason most people fail to achieve their goals, and how you can work to overcome it!

23.01.2022 A to Z of Fitness Posterior Chain Posterior Chain is a term used to refer to the muscles located in the posterior of the body.... Primary Posterior Chain Muscles: Calves Erector Spinae Glutes Hamstrings Multifidus Other Posterior Chain Muscles: Latissimus Dorsi Posterior Deltoids Trapezius The posterior chain includes all of the largest and most powerful muscles in the body. These muscles are designed to hold the body upright, but for most people these muscles become weak due to the large quantity of time many people spend in the seated position. Sitting for extended periods of time, a lack of exercise and a sedentary lifestyle frequently lead to a lot of physical problems including injuries to the back, pelvis, neck, hips, knees, and feet. Common exercises for developing the posterior chain include: Olympic Lifts - Snatch, Clean and Jerk Weighted Squats Good-Mornings Deadlifts Hip Thrusts Glute-Ham Raises Bent-Over Rows Pull-Ups Back Extensions BirdDog Those who are looking to improve their posterior chain strength, are known to have a weakened posterior chain or are carrying an injury, should work with a professional who can determine the most appropriate exercises for the individual and teach them how to perform the exercises with correct form. Do you feel you give your posterior chain enough time and attention when training?

23.01.2022 What really matters when it comes dieting for fat loss or muscle gain? Heres everything you need to know to transform your body, without the diet stress! https://konquerfitness.com.au//transform-your-body-withou/

23.01.2022 Our Friday morning sessions bring out the best in me.

22.01.2022 The book The Greatest Salesman in the World, written by Og Mandino, was recommended to me by a friend and business mentor... and theres one particular section I feel so drawn to right now. Ive had to make some tough decisions over the last few days, decisions that affect my business, my health and my future. And though Im once again facing a new chapter of my life, I know that my determination and resilience will see me through, as long as I keep chipping away at my ...goals and never give up. I was not delivered unto this world in defeat, nor does failure course in my veins. Im not a sheep waiting to be prodded by my shepherd. I am a lion and I refuse to talk, to walk, to sleep with the sheep. I will hear not those who weep and complain, for their disease is contagious. Let them join the sheep. The slaughterhouse of failure is not my destiny. I will persist until I succeed. The prizes of life are at the end of each journey, not near the beginning; and it is not given to me to know how many steps are necessary in order to reach my goal. Failure I may still encounter at the thousandth step, yet success hides behind the next bend in the road. Never will I know how close it lies unless I turn the corner. Always will I take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult. I will persist until I succeed. Henceforth, I will consider each days efforts as one but one blow of my blade against the mighty oak. The first blow may cause not a tremor in the wood, nor the second, nor the third. Each blow, of itself, may be trifling, and seem of no consequence. Yet from childish swipes the oak will eventually tumble. So it will be with my efforts of today.

22.01.2022 POST OF THE WEEK Perth Women | Fitness & Wellbeing Support WHAT'S THE BEST EXERCISE FOR FAT LOSS? ...Continue reading

21.01.2022 A to Z of Fitness Negative Repetition A negative repetition is the repetition of an exercise technique in weight lifting in which the focus of the exercise is placed on eccentric (where the muscle lengthens) phase of a lift.... By placing more emphasis on the eccentric stage, where the muscle lengthens, the lifter is able to perform reps (technically half reps) with a heavier load. They can be used as a training technique to improve muscular strength and power. Example: Chest Press (Push Exercise) - Instead of pressing the weight up slowly, a spotter can help the lifter lift the bar (concentric phase) to the raised position before the lifter slowly lowers the weight (eccentric phase) to chest level. The eccentric phase should take 36 seconds and be performed without assistance. Example: Chin-Up (Pull Exercise) - Instead of lifting their body up to the bar slowly, a person may jump or use a step to raise themselves to the bar (concentric phase) before slowly lowering themselves (eccentric phase) back to the floor or hanging position without assistance. The eccentric phase should take 36 seconds. To perform negative repetition safely, it is recommended that a person uses an experienced spotter or professional to aid in the lifts. Have you ever used negative repetitions to help build strength?

21.01.2022 I love putting together and sharing free workouts in my local female group Perth Women | Fitness & Wellbeing Support. But what I didn't expect was the amazing response I would get to a revamped version of a stretching routine I initially came up with new 2 years ago. After having worked in an office for several years myself, before becoming a Personal Trainer, and now having worked with dozens of clients who spend their working days sitting in an office chair, I know just how... painful even the most ergonomic chair can be. If you've ever sat for a prolonged period of time, you probably know what I'm talking about... The fatigue you just can't explain, the aches in your neck, shoulders, back, hips and legs... And don't get me started on all the muscular tightness and weakness you're stuck suffering with once you get your body moving again. The good news is, when paired with an appropriate strength training routine, performing these quick and easy stretches 2-3 times a day can help ease the muscular tension caused by prolonged sitting. So save these pictures to your phone or laptop, and set an alarm on your phone for tomorrow to remind you to take a moment out of your hectic workday to stretch your aching body... Your muscles, mind and productivity will thank you! DAILY OFFICE CHAIR STRETCHES Level: Beginner + Location: Home or Office Time: 4-5 Mins + Equipment: Chair Type: Static Stretching Muscles: Hamstrings, Glutes, Erector Spinae, Pectorals, Latissimus Dorsi, Upper Trapezius, Forearm Extensors

20.01.2022 WHY I GOT NAKED IN-FRONT OF A ROOM FULL OF STRANGERS Today is World Naked Gardening Day which has me thinking about being naked... And Im not even talking about getting naked out in public or in-front of strangers, but just being naked by yourself....Continue reading

20.01.2022 Adulthood can be overrated. It comes with a whole lot of responsibilities which can often leave you feeling overwhelmed and stressed. And as much as youd love to simply throw caution to the wind and say stuff it to everything, you know that in a practical sense, doing so isnt the answer.... So where does that leave us? One of the best thing we can do is try to find a balance... a place where we are able to embrace our responsibilities as adults, as well as taking some much needed time to focus on our physical, mental and emotional well-being. Thats where self-care comes in. It encourages us to maintain a healthy relationship with ourselves, and in-turn those around us. And while some may misconstrue self-care as selfish, its far from that. You simply cannot give to others what you dont have yourself. Thats why its so important to give yourself not just the time, but the permission, to reinvigorate and care for yourself. That way you can be your best, most energised, joyful self... which not only serves you, but those you care for too. - ? #SelfCare #SelfCareIdeas #SelfCareIsNotSelfish #Mindset #MentalHealth #SelfDevelopement #SelfImprovement #WorkInProgress #LoveYourself #YourWorthIt @ Konquer Fitness See more

20.01.2022 What a beautiful day to get outside... Today I got to jump outside and work with an amazing chick to find her baselines and set her training goals for the Police Physical Performance Evaluation. After all the testing was done, we ended up just sitting in the park, enjoying some coffees and this gorgeous weather. ... Not a bad way to spend the day.

19.01.2022 POST OF THE WEEK Perth Women | Fitness & Wellbeing Support One of the things that often happens when I start working with a new client is that they begin to follow my social media channels and become shocked at the quantity of food I eat....Continue reading

18.01.2022 A to Z of Fitness Recovery Sleep ... Sleep is the most powerful recovery strategy, with most healthy adults needing between 7 to 9 hours every 24 hours. It is important for brain function and memory consolidation a well as playing a key role in restoring and repairing muscle tissue. A lack of sleep has been shown to increase muscle catabolism while increasing fat storage within the body. Rehydrate Among many other functions, fluid helps to remove the metabolic waste a heavy workout produces and decrease the build up of lactic acid. The American College of Sports Medicine (ACSM) Guidelines for Hydration around exercise are as follows: Hydrate well in the 24 hours prior to exercise. Drink 400-600ml of fluid 2 hours before training. Drink 150-350ml of fluid every 15-20 minutes during training. Release Your Muscles Rolling out muscles with foam or semi-rigid rollers can help remove those knots in the fascia (the connective tissue that runs throughout the body), release tightened muscles and help prevent muscle imbalances from forming. Alternatively, if causing yourself discomfort isnt your cup of tea, research shows that massage can help reduce post-exercise muscle soreness for many of the same reasons. Refuel With Healthy Foods After depleting your energy stores with exercise, it is critical you need to refuel your body so that it can repair tissues, get stronger and recover adequately before your next training session. To do this, your must consume enough calories and hit your macronutrient requirements as not enough protein in your diet can lead to loss of muscle mass, while too few carbohydrates and calories can lead to poor performance and fatigue. Take Rest Days When it comes to training, more isnt always better. Factoring in deliberate rest days is an essential, but often overlooked, component of any intense training program. Depending on your training program and exercise intensity, you may require a 48 hour rest period to allow certain muscle groups to repair, or a deload week every 8-12 weeks to allow your body to properly recover. On the flip side, its important that you dont take too much rest, as your body will decondition and your muscles will begin to atrophy. While theres no one-size-fits-all solution for recovery time as factors such as age, fitness level, programming and exercise intensity need to be factored in, a professional trainer will be able to help you determine your appropriate rest times and program adequate rest into your training schedule. For those training by themselves, a good rule of thumb is that if you notice your performance is deteriorating from workout to workout, it may be a good time to schedule in a few extra rest days. What areas of your recovery would you like to improve?

17.01.2022 Would You Like To Roll With Me? Ive been in the mood for a bit of a foam roll, and a few of my clients and friends said theyd love to join in... So I thought Id see if anyone else wanted to join us.... This is a super casual event that will be held LIVE on Zoom. To attend, you will simply need to log onto the below link 5 minutes prior to the event... Time: May 17, 2020 03:00 PM Perth You dont have to be perfect or have done it before... Its just about taking some time out and releasing some tension from the body. Requirements: A foam roller and phone/laptop with video streaming capability. Optional but preferred: A therapy ball (or tennis ball). You can find the event details on the Perth Women | Fitness & Wellbeing or by sending me a private message and I will forward you the Zoom link.

17.01.2022 The Best Muscle Building Supplements Out There... 7-9 hours of sleep per night Its not only that getting enough sleep helps muscles grow. Without adequate sleep muscle mass decreases....Continue reading

16.01.2022 In Sept 2015 I was in a motorcycle accident, dislocated my ankle and broke my fibula. I lost my new job, was in severe pain, and decided to become a Personal Trainer aftering finding solace in the gym while recovering from my injuries. In Dec 2016 I went back into hospital to have the metal work removal.... In Nov 2017 I had a campylobacter infection which then triggered an autoimmune response resulting in me becoming paralysed with Guillain-Barré Syndrome (GBS) in Dec 2017. I was left with chronic post-viral fatigue, severe muscle atrophy, and spent the next two year building my body back up... Only to land myself in hospital again in Oct 2019 due to my first Ulcerative Colitis flare. I lost several kilograms of muscle mass, spiked my chronic fatigue levels and spent the better part of 2020 learning to live with the disease. But here I stand at the end of 2020 happy and proud. I've worked hard to get myself to the place I am mentally, emotionally and physically. I’ve continued to pursue a career that fills me with joy; Rebuilt a strong body despite having to start over and adjust to my situation multiple times; and Discovered myself, my values, and what truly matters to me. I no longer live to meet others expectations, or put insanely perfectionistic standards upon myself; I no longer feel the need to pretend to be someone I’m not, or allow cruel people to treat me like dirt; and I sure as hell no longer tear myself apart, or believe that I’m a worthless piece of shit which I honestly spent so much of my life believing. I’m so proud of all of the things I’ve overcome, the work I’ve put in, and the person I am today. And I just wanted to share that with you today, because I wanted to know that you also deserve to be proud of yourself for everything you’ve overcome, accomplished and the person you are today flaws, highlights and all. #SelfLove #PersonalDevelopment #Mindset #MentalHealth #SelfCare #MindsetMatters #SelfImprovement #WorkInProgress #GBS #UlcerativeColitis #Depression #EatingDisorderAwareness #LearningToLoveMyself #StrongWomen #30 #YouAreWorthy #YouAreEnough See more

15.01.2022 A to Z of Fitness Trapezius Muscle (Traps) The trapezius muscle is one of the widest back muscles, providing upright posture support.... It is the most superficial (nearest to the skin) of the back, neck, and upper torso. The trapezius has three functional parts: The upper part which supports the weight of the arm; The middle region, which retracts the scapula (shoulder blades); and The lower part which medially rotates and depresses the scapula. The trapezius elevates, depresses, rotates, and retracts the scapula. Without it, you would not be able to: Tilt and turn your head and neck; Shrug your shoulders; Steady your shoulders; and Twist your arms. Common exercises for developing the trapezius include: The upper portion of the trapezius can be developed by elevating the shoulders: Hang Cleans, and Shoulder Shrugs. The middle region is developed by pulling shoulder blades together, while the lower part can be developed by drawing the shoulder blades downward: I, Y, T Raises (with thumbs up), and Mini Range Lat Pull-Down to Isometric Hold. Multi-focus exercises include: Hanging Shrugs, Rack Pulls and Face Pulls. Pain in the trapezius is often caused due to: Overuse - Repetitive heavy lifting without adequate release/stretching; Stress - Neck and shoulder tension; Poor posture - Hunching over a desk or computer for an extended period of time; or Trauma - Injuries. A common issue many people face is Upper Crossed Syndrome. This occurs when the back muscles of the neck and shoulders (upper trapezius, and levator scapula) become overactive/strained, the muscles in the front of the chest (the major and minor pectoralis muscles) become shortened and tight. This causes weak muscles in the front of the neck and in the lower shoulders (rhomboid and lower trapezius muscles) to become weak. Symptoms include: Headaches, neck pain, upper back pain, sore shoulder blades and jaw, numbness, tingling and pain in the upper arms, restricted range of motion in the neck or shoulders, and lower back pain. The best way to treat upper crossed syndrome is through exercise, stretching and postural changes. Have your traps ever caused you pain? Do you stretch or train them regularly?

15.01.2022 One of the simplest ways to improve your health is to prepare more meals at home. It allows you to have more control over the ingredients, the calories, and even the portions. But despite its ability to have a major positive impact on our health, it’s not uncommon for people to reject the idea of cooking at home pretty quickly.... I’ve heard it all... I don’t have the time to cook. Healthy food is expensive. I’m too tired to cook at the end of a busy day. I don’t know how to cook Healthy food is boring and tasteless. And I get it! I use to think a lot of the same things. That is until I decided to K.I.S.S. Keep It Simple Stupid. And for me that means... 1. Having a pantry full of tasty, flavorful herbs and spices I can grab at a moment's notice... 2. Purchasing plenty of fresh, seasonal vegetables, fruits and gorgeous lean proteins from the markets... 3. And most importantly, keeping my cooking simple. So last night when I looked in the fridge, I saw chicken breast that needed to be cooked, a couple pieces of bacon, and piles of fresh produce. And that’s exactly what I made Baked chicken breast, wrapped in bacon, and stuffed with a homemade italian style sauce, served with steamed vegetable, and drizzled with pan juices. Preheat the oven to 220 degrees C. In a small bowl mix together tomato paste, garlic, salt, pepper, parmesan cheese, and freshly picked sage, thyme, and oregano. Cut a slit into each chicken breast to create a deep pocket, and stuff the mixture evenly into the pocket of each chicken breast. Wrap slices of bacon around each chicken breast. Place the chicken breasts on a sheet pan and lightly spray the chicken with oil. Place in the oven and bake for 20-25 minutes. Rest for a couple minutes to allow the meat to allow the moisture to re-absorbed and make the meat extra tender and juicy. Serve with a couple spoonfuls of the pan juices. See more

14.01.2022 A to Z of Fitness Y Raise The Y Raise is a bodyweight exercise that is often used as a prehabilitation exercise to increase range of motion, mobility and strength throughout the lower trapezius.... The goal of the movement is to get the lower trapezius engaged by creating a posterior tilt. This is important as it creates a clearance in the subacromial space (the area between the top of the arm bone and section of bone where the deltoid and trapezius attaches to the shoulder). This space allows for the arm to move upwards (overhead flexion) freely without being impingement. Having adequate space is important in preventing a variety of shoulder injuries from irritation and impingement to rotator cuff fraying and severe inflammation. Step-by-Step Instructions: Lying face down on the floor, position your arms overhead on the floor at 45 degrees. Your thumbs should be pointing upwards. You may need to place a rolled towel roll under your forehead so neck can be in neutral alignment (straight line). You may need to place a rolled towel or half foam roller lengthways under your torso if your range of mobility is limited, or widthways to help flatten the lower back if your pelvis is anterior rotated. Begin by pulling the shoulder blades back and down. Without arching your back, slowly raise your arms upwards at a 145 degree angle (‘Y’ shape from above). Slowly lower the arms and return to the starting position. Common issues to look out for include: The core not being stabalised. The neck not being tucked double chin. The back being hyperextended. Using momentum to lift the arms. Not keeping the thumbs pointed upwards throughout the movement. The deltoids (shoulder) doing the work. The latissimus dorsi being engaged, pulling the arm down towards a ‘T’ shape. Though it can help with shoulder mobility issues, performing this exercise on the floor is likely to be too advanced for someone who suffers from kyphosis (hunchback). A professional can help determine the appropriate modification in this circumstance. Modifications include: Performing the exercise on an inclined bench, swiss ball or table, where the arms can hang off the edge while the body remains supported. Performing the exercise one-arm at a time Performing the exercise with elbows bent at 45 degrees Performing the exercise with bent elbows and hands stacked near the forehead As with any exercise, if you feel any pain during the movement, it is recommended that you see a professional who can assess the pain and causation. Those who are new to shoulder mobility exercises should work with a professional who can determine the appropriate modification and teach the person how to perform the movement with correct form, minimising the risk of injury. Do you include prehab or rehab exercises in your workout routine?

13.01.2022 Exercising at home is often looked at as a second best solution to exercising in a gym But as an avid gym-lover and personal trainer, I’m here to tell you that it’s definitely not the case! I’ve seen the proof.... One of the biggest issues stopping people from making exercise a regular part of their routine is fitting it into their busy schedules and at-home training helps solve that. There's no need to travel to the gym, choose between a moist gym shower or rushing home in an attempt to work on time, or missing your third session of the week because you had to stay late at work or try to get dinner on the table between a never ending list of chores. That's why so many of my clients either incorporate or exclusively train at home My partner trains at home for 45 minutes 3 times per week along with many of my Semi-Private clients; I do a mix of home and gym workouts ranging from 15-45 minute training sessions 3-5 times per week alongside many of my One-On-One clients; And many of my Online Lifestyle and Personal Training clients have found that being able to slot in 15 minute workouts into their busy schedules at home or on their lunch breaks, means they can finally stick to and get results from an exercise program! Having experienced a lot of my own physical, mental and situational challenges (broken bones, paralysis and a fatigue inducing autoimmune disease) means that I have had to adjust my own approach to fitness numerous times. And though I admit when I first was faced with the prospect of making changes to my old gym routine, I also didn’t think these different approaches would be as good But I was very quickly and happily proven wrong. Because the truth is that there is no one size fits all, and the best exercise routine is the one that you enjoy, get results from, and of course, can be consistent with. All it takes is the right knowledge and support, and anyone can get leaner, fitter, stronger and more confident training at home. See more

13.01.2022 A to Z of Fitness Squat The squat is a functional compound exercise that uses several muscles in the upper and lower body, while placing a strong focus on the leg muscles.... Primary muscles: Quadriceps femoris Gluteus maximus Adductor magnus Supporting muscles: Erector spinae Rectus abdominis Internal and external obliques Hamstrings Gluteus medius and minimus Calves - Gastrocnemius/Soleus To perform a squat, a person lowers their hips from a standing position towards the floor before standing back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes. During the accent (standing up) the hip and knee joints extend and the ankle joint plantarflexes. There are many variation of the squat including body-weight squats, barbell back squats, barbell front squats, box squats, dumbbell squats, goblet squats, jumping squats, and wide squats. The squat is one of the three powerlifting exercises, along with the deadlift and bench press. Common errors of squat form include: Descending too quickly - Causing the muscles to relax Bending the torso too far forward - Increasing the forces exerted on the lower back Knees not aligned with the direction of the toes or collapsing in - Placing extreme stress on the knee joints Raising of heels off the floor - Reducing the contribution of the gluteus muscles Those who are new to squatting should have a professional teach them how to perform the lift with correct form to minimise the risk of injury. Do you have a favourite Squat variation, or do you like to mix it up?

12.01.2022 With Phase 4 coming into effect on Saturday, it looks like many of the gyms that were previously unable to open will finally be able to open their doors across. Its been a crazy few months... Leaving the studio after 3.5 years;... Going fully online with programs, Small-Group and One-On-One Personal Training; Learning to manage my health and all that comes with it; Putting together an awesome new 12 week program that I cant wait to launch; and Getting myself to a place where I can finally open up a select number of in-person training sessions alongside all my amazing digital services. Every step has been tough, but Ive learnt and taken away so much... and I cant wait to see what this next few months brings.

11.01.2022 Some of the best training sessions I have ever experienced have been ragers. Best emotional and physical therapy ever.

11.01.2022 TRAINING AND THE MENSTRUAL CYCLE [Part 1 of 3] When it comes to training, its important to understand that every week of the female hormone cycle needs to be treated differently. THE FIRST TWO WEEKS... The first two weeks of the female hormone cycle is called the follicular phase. This phase begins with menstruation, which occurs over the first several days of the cycle, and ends with ovulation, which occurs roughly half way through this 28 day cycle. At this time, women are at their most fertile. These first two weeks of the cycle are estrogen dominant, with research suggesting estrogen can help with muscle soreness and the oxidation of fat. During this time, many women will find their energy levels peak. Assuming ovulation occurs on day 14 (mid-cycle), though it can often occur anywhere between day 10 and 16, women will often have their highest peak of testosterone on day 13, the day before ovulation. This makes it the perfect time for women to aim for Personal Bests (PBs) in the gym and perform all of their favourite big lifts.

11.01.2022 POST OF THE WEEK Perth Women | Fitness & Wellbeing Support IS LONGER REALLY BETTER? ...Continue reading

11.01.2022 A to Z of Fitness Moderate Intensity Exercise Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting, 3 to 6 METs (Metabolic Equivalent of Tasks). These activities increase the heart rate to between 50-70% of your maximum heart rate (MHR).... The Australian Exercise Guidelines recommend adults aged between 18 64 years should Accumulate 150 to 300 minutes (2 to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 to 2 hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. Signs that the activity youre doing Moderate Intensity Exercise: Your breathing quickens, but youre not out of breath. You develop a light sweat after about 10 minutes of activity. You can comfortably carry on a conversation, but you cant sing more than a few words. Moderate Intensity Activities/Exercises include: Brisk walking Cycling Weight training Heavy cleaning Lawn mowing Badminton Hiking Ballroom dancing Canoeing Volleyball Research indicates that moderate-intensity exercise can deliver the same health benefits as high-intensity workouts. The only downside is that you have to work out for a longer period of time to achieve the same benefits. Do you prefer moderate-intensity or high-intensity exercise?

11.01.2022 The most common myth that keeps women off the gym floor, is that lifting weights will make them look more masculine or too big and bulky. So its time we cleared this myth up once and for all. https://konquerfitness.com.au//does-lifting-weights-make-/

11.01.2022 WHO'S READY TO KICK-START THE SUMMER SEASON WITH ME? Because let's face it... This year has been pretty all over the place for a lot of us. Our lives and habits have been shaken, the list of crazy events has continued to grow, and many of our routines have gone out the window as a result.... But now, with the end of 2020 just around the corner, it’s time to finish this crazy year with a bang! So let’s kick-start the summer together with my FREE 7 Day Summer Kick-Start Challenge. What's the 7 Day Summer Kick-Start Challenge? It’s a 7 day challenge to help get you back on track, by incorporating some new healthy habits and routines into your daily life. And best of all It’s completely free! By joining the challenge, you’ll get access to: - A closed Facebook group for support and access to the challenge information - Daily challenges to help get you motivated - Daily workout guides to help you meet - Daily check-ins for added accountability - And a chance to win some of my all time favourite digital prizes just for taking part! Not too shabby for a freebie hey? All you have to do to get started is click the link I've posted in the comments, register and follow the details to join the Challenge Facebook Group. The challenge officially kick-starts on Monday, 7th December, but sign-ups will officially close on Thursday when I'll be letting you into the official challenge Facebook group. So don't wait to register if you want to seriously kick-start your summer with some fun people, awesome challenges, and cool prizes. But that's enough from me this Friday. I look forward to seeing you there and kicking off the challenge in 10 days time!

10.01.2022 I love push-ups They are an amazing body-weight exercise that you can pull out anywhere and at anytime no equipment required. They require strength and engagement from many different parts of your body including the pecs, triceps, shoulders, back, core, hips and legs, which can make them quite challenging for beginners.... However, once you master the basic push-up, there are so many amazing variations you can play with, so they never get boring! Some variations like the inclined or knee push-up make the movement easier, while variations such as push-up holds or bottom half reps to full reps make this amazing body weight exercise harder! There are also variations that can cause you to recruit more of less of a particular muscle eg. The pike or decline push-up places more of an emphasis on the shoulders while the narrow/tricep grip push-up places more emphasis on the triceps. Recently, Ive been playing with a lot of hold, hand release and bottom pulse (aka. one and a half or partial to full rep) push-ups to challenge myself by focusing my energy on the hardest portion of the push-up the bottom. This is the part of the exercise most people struggle with and an area I encourage everyone, especially beginners, to master, as it allows for the fullest range of motion (mobility and other functional factors permitting). And best of all, just like a regular push-up, these three variations can all be modified and performed on the knees, meaning they can be a great tool when it comes to beginners developing the strength to perform their first full toe push-up. See more

09.01.2022 If push-ups are my go-to body-weight upper-body PUSHING exercise, chin-ups are definitely going to be my favourite body-weight upper-body PULLING exercise. Im currently following the exact same exercise program Im delivering to my Semi-Private / Small-Group Personal Training clients and one of the exercise options that comes up in the program is chin-ups. And like many of my clients who train at home, I dont have access to a chin-up bar, which means I simply perform... one of the other exercise variations/options in the program. So when I was walking around Lake Monger the other week, and I realised the council had removed the tape and signage from around the exercise equipment alongside the path, I saw it as an opportunity to stop and perform a couple chin-ups. 2 days later I pulled up with some seriously achy lower traps and lats, and decided that when the exercise came up in my programming, Id just perform the exercise down at the lake during one of my weekly walks. So here I am today, getting out my 40 reps, and looking forward to building up my chin-up capacity again. #ChinUps #LakeMonger #VideoOfTheDay #DailyWalk #DailyThoughts #OutdoorFitness #PerthFitness #PerthFitfam #PerthLife #PerthIsOk #Leederville #Wembley #Glendalough See more

08.01.2022 When the going gets tough, the tough KEEP going and this girl is tough! When we met in mid-March, Ashleigh was looking to improve her body composition, improve her fitness, and boost her confidence. She had suffered a badly injured ankle which required surgery at the end of 2019.... The whole ordeal left her unable to enjoy many of the things she previously enjoyed like horse-riding, going out and working. Which I personally know is not a fun experience! But that didnt stop her! Thats right! Even when COVID-19 hit, she decided she was going to keep her eyes on her goals and keep going. Switching from in-person training at the studio to virtual training was a breeze it even made fitting sessions into her irregular work, university, horse-riding schedule more convenient. And guess what her hard work has been paying off! Shes not only had her friends complimenting the changes in her figure, but shes reported having more energy, more confidence and loving changes shes seeing in her clothes and in the mirror. And all of that in just 6 weeks! What a wonderful example to all the young women out there of what can be achieved when you keep your eyes on your goals and refuse to let life get in your way! , . , - , (-- ) See more

08.01.2022 WAs mega-storm Western Australia braces as our most severe storm in 10 years Tens of thousands of homes and businesses lost power, roofs were torn off and trees were uprooted due to ferocious winds and torrential rain....Continue reading

07.01.2022 POST OF THE WEEK Perth Women | Fitness & Wellbeing Support 18th Nov 2020 THE ULTIMATE BALANCED BREAKFAST SMOOTHIE GUIDE ...Continue reading

07.01.2022 - Something I never imagined myself doing. Especially given my medical history and all the current health challenges I live with.... But yesterday I surprised myself, smashing out 5 chin-ups in a row instead of the 3 I had been slowly working towards over the past 12 weeks. I think that says a lot about the power of slowly but consistently chipping away at our goals and it's something I always remind my clients of. Because we all have those weeks and even months we're things just aren't going great. Whether it's our female hormone cycle putting us through the ringer; Our work-life balance completely blowing up; Or like in my case, managing a chronic health condition that doesn't like to cooperate... Life is full of curveballs and challenges. But that doesn't mean we have to give up on our goals or cast aside the idea that we aren’t capable of achieving great things. Often we just need the right approach that fits our lives, ourselves and our goals. For me, that has meant adapting my fitness program to suit my body's needs, just as I do for my clients. And I'll tell you what, it might not be as hard-core or insta-worthy as many celebrity endorsed body-crushing diet and fitness programs But the way I go about training myself and my clients allows us to take care of our health, fit fitness into our schedules regularly, and be damn proud of all the amazing physical, mental, and emotional things we achieve. See more

06.01.2022 Looking for a quick and dirty workout that will get your heart rate up and your muscles burning? Want to burn some serious calories in just 15 minutes?... Are you short on equipment but full of energy? This 15-Minute Cardio Burner Workout is for you! - Level: Intermediate Location: Anywhere Time: 15 mins Equipment: None Type: High-Intensity Intervals (Cardio) Muscles: Full Body Air Jumping Rope Curtsy Lunges High Knees Jump Squats Mountain Climbers Spiderman Push-Ups Seated Knee Tucks Scissor Jumps Star Jumps Sets: 3 Time Per Exercise: 30 sec Rest Between Sets: 30 secs , . ( ) #WorkoutOfTheWeek #TrainingThursday #HomeWorkout #CardioWorkout #15MinuteWorkout #COVIDWorkout #FatLossWorkout #BodyWeightTraining #LoseWeight #FatLoss #WeightLoss #WeighLossWorkout #Exercise See more

06.01.2022 As we enter into what will hopefully only be a 5-Day Lockdown, it's important to try and do our best to take care of ourselves physically, mentally, and emotionally through this stressful time. It is normal to feel overwhelmed, stressed, frustrated, angry, sad etc. And being able to talk openly about our own personal feeling, thoughts and challenges will be critical. So I encourage you to speak to your family, friends, loved ones or an online community like the Perth Women | ...Fitness & Wellbeing Support group, which is and always will be a safe space for local women to connect and share. What will I be focusing on during this time? For my in-person personal training clients, I will be providing virtual training and programming services, as well as continuing to provide my virtual lifestyle/accountability coaching as per usual. So if you require any help and support with your fitness and lifestyle habits during this time, please don't hesitate to send me a private message. For the Perth Women | Fitness & Wellbeing Support group, I have committed to posting daily content on mindset, wellbeing, healthy nutrition and at-home fitness, to help members navigate this unexpected period. So if you're local female and would like to be part of a supportive local community, simply jump over to the group, request to join, and fill in our intake questions... and I'll make sure to get you in as quickly as possible. As for myself specfically, I will be spending a little extra time in my potted garden, and I encourage you to give yourself the time and permission to do something just for yourself each day. Whether it's drawing, playing an instrument, gardening, writing or cooking up something that inspires you. Having something, even small, that's just for you in a moment like this can play a big role in managing our mental health during this time. So spend today doing whatever you need to do to set yourself up for the week ahead, but try not to let what may be consume you... Speak openly about your thoughts and feelings, maintain a healthy diet and exercise routine, and make room for self-care... and if you need anything, don't hesitate to reach out. Because no matter what happens, I know that with hope, care and support, we can get to the other side stronger and more resilient than ever.

05.01.2022 When it comes to building muscle, the number of days you train each muscle can determine whether you grow, maintain or lose your muscle mass. Learn how often you should be lifting for the best results in less than 2 minutes. http://konquerfitness.com.au//20/how-often-should-you-lift/

05.01.2022 A to Z of Fitness Overhead Press The overhead press is a compound weight training exercise that targets the deltoids (shoulders).... The overhead press is a compound weight training exercise that targets the deltoids (shoulders), and recruits the triceps and forearms (arms), trapezius (upper back), surpraspinatus, infraspinatus, teres minor and subscapularis (rotator cuff) as well as recruiting muscles in the core and lower back for stability. To perform the exercise, a person presses a weight (barbell) straight upwards from a front shoulder position until the arms are locked out overhead, before slowly return the weight down to the front shoulder position to complete the full repetition. It is one of the most difficult compound upper-body exercises, helping to build muscle mass and strength in the shoulders, as well as arms. A barbell is generally used, but variations include the use of dumbbells or kettlebells. Common issues when performing the overhead press include: Back pain due to an arching (hyper-extension) of the lower back Shoulder impingement / pain due to poor mobility or form Wrist pain from an incorrect grip or weak wrists If you suffer with any of the above issues, it is recommended to ask a professional to help you correct your form, and/or modify the exercise to suit your needs. The exercise is typically performed while standing, but has many variations including: Seated variation - The same movement performed seated. This variation is recommended for those with lower back problems. Behind the neck variation - This variation is not recommended for people with shoulder problems or limited mobility. It can be hard on the rotator cuff and increase the risk of injury due to the hyperextension created by bringing the bar behind the neck. Dumbbell variation - Performed using dumbbells instead of a barbell, this exercise can be be better for muscle isolation. Do you have a favourite Overhead Press variation?

05.01.2022 A to Z of Fitness Zig-Zag Hops Zig-Zag Hops are a plyometric drill where a person stands on one-leg and hops forward in a zig-zag shape. It can also be performed as a jump using both legs or alternating legs by taking off and landing on the opposite foot.... This drill can be used as part of a dynamic warm up, to improve balance, agility or speed in sports such as basketball, or as part of a rehabilitation program for foot, ankle and leg injuries including sprained or dislocated ankles and injuries to the ACL. Benefits of Zig-Zag Hops: Increased agility Increased speed Increased power Increased balance Increased conditioning Increased joint (ankle and knee) strength and mobility Step-by-Step Instructions: Start in the single leg position. Push off the floor in an explosive manner, jumping in a 45 degree angle laterally, using arm movement to assist. Land softly (slightly bent knee) on the same leg in a controlled fashion. You should aim to land from toe to heal, using the entire foot to distribute the impact over a greater surface area. Avoid excessive side-to-side motion at the knee. For consecutive hops, treat the ground or floor like hot coals, minimising contact time with the ground. Beginners should start with easier movements to warm up the joints such as jumping on the spot or jumping forward, before pressing to more complex movements such as the Zig-Zag Hop. For safety and to minimise injury, it is recommended that a person stops a set or alters the exercise as soon as they cannot hold correct form or maintain speed. This exercise may not be suitable for those suffering with joint, bone or lower limb issues. Performing such agility drills frequently or with bad form can quickly lead to injury, so it is recommended anyone looking to incorporate such drills into their workout works with with a professional who can select appropriate exercises, progress them in a safe manner and teach the person how to perform the movement with correct form, minimising the risk of injury. Have you used similar plyometric drills to improve performance or during rehabilitation?

05.01.2022 "", , ""? Its a common problem many of us face at one time or another. So how do you overcome it?... Today I talk about some shifts in perspective that can help. ... 1. Time is youre most precious asset... it deserves to be respected. 2. What if saying "No" to someone else, is really you saying "Yes" to yourself. 3. Those who are truly deserving of your time will respect you, your "Yes" and your need to sometimes say "No". -? #VideoOfTheDay #PersonalDevelopment #Mindset #MentalHealth #SelfCare #MindsetMatters #SelfImprovement #WorkInProgress #LoveYourself #YoureWorthIt #PerthFitness #PerthFitfam #PerthWellness #PerthLife #LakeMonger #DailyWalk #DailyThoughts See more

04.01.2022 - Having explored the follicular and luteal phases, its time to break these up into a weekly summary that can help you master training throughout your menstrual cycle. ( )... Once menstruation begins, start to increase the intensity and volume of your training. Start reintroducing heavy lifts, and priming yourself for next weeks peak. It is a good time to do interval workouts. Make sure you include a sufficient warm-up and cool-down, as youre coming off a down week. ( ) Incorporate workouts at maximum efforts and attempt PBs. Its also a good time for shorter, high intensity intervals where you work at maximum effort. ( ) Once ovulation occurs, start scaling it back with moderate loads and longer, less intense workouts. It is a good time to focus on aerobic training. Taper your training off as you move towards the end of this week, according to how your body feels, as PSM symptoms may begin to emerge. ( ) Light activities should be your go-to. Swimming, walking, cycling, yoga, or taking some extra time for relaxation and self-care is in order as PMS peaks. #TrainingTips #TrainingAdvice #GirlsWhoLift #StrengthTraining #StrongWomen #GymLife #FitChick #WeightLifting #StrengthTraining #BurnFat #MuscleGains #LoseWeight #FatLose #GetStrong #TrainSmarterNotHarder @ Konquer Fitness See more

03.01.2022 - After ovulation, the following two weeks of the menstrual cycle become progesterone dominant.... The effects of this increase in progesterone become increasingly evident in the final week of the cycle - the week prior to menstruation. At this point in the cycle PMS, depressions, increased risk of dislocation, energy dips and food cravings all occur. Its not uncommon for many women to notice a significant decrease in the weight and total volume they are able to push and pull in the gym. At this time of the cycle, it can be beneficial for some women, especially those with hypermobility, to utilise machines in the gym during the final week(s) of their menstrual cycle. Machines can be used to decrease the amount of stability required to perform a movement, and therefore the impact placed on a persons more mobile / vulnerable joints. This makes it a good time for women to work at a maintenance level in the gym, rather than trying to force heavy large lifts or strive for Personal Bests (PBs). @ Konquer Fitness See more

02.01.2022 This mornings update from Mark McGowan states that non-contact fitness facilities will be able to operate from the 18th May with up to 20 people (including staff) at any one time. Are you excited to return to in-person training at your gym, studio, facility or will you be holding off and sticking to at-home, online, outdoor training?

02.01.2022 I had to share this because its just so close to my heart and I know it has the power to help so many people out there. My Mirror provides Australians with convenient, cost-effective and readily available online mental health services 21 hours a day, from the comfort of their own device. As someone who has battled with a list of mental health issues including self-harm, severe depression, suicide ideation, anorexia, bulimia, stress and chronic illness, I know just how powerf...ul but difficult reaching out for help can be. Like many people, I put off seeking the help I needed for so many reasons cost, inconvenience, fear of judgement. But in the end, it was the most empowering and life changing thing I ever did. And now with this app, I know so many people who are struggling to reach out for help with their own battles and demons will have access to the support they need and deserve from the comfort, privacy and convenience of their phone, tablet or computer. PS. In full disclosure, I could not be prouder as a sister than I am right now because my brother played a pivotal role in making this amazing resource a reality. And having gone through so much, and having wished I could have access a resource like this, I know that its going to not only change but save peoples live out there.

01.01.2022 A to Z of Fitness Quadriceps The quadriceps femoris is a group of muscles located in the front of the thigh.... The quadriceps muscles consist of four large muscles at the front of the thigh: The rectus femoris Vastus intermedius Vastus lateralis Vastus medialis Their role includes: Extending (straightening) the knee The rectus femoris flexes the hip The vastus medialis adducts the thigh and also extends and externally rotates the thigh and stabilises the kneecap. In everyday life they help you get up from a chair, walk, and climb stairs. They are used for walking and running, especially when going downhill, jumping, kicking and cycling. The quadriceps are antagonists to the hamstring and gluteal muscles. If the muscles are too tight, they can affect your pelvic alignment, by pulling the front of the pelvis down, and causing weak hamstring muscles. This can cause poor postural alignment and lower back pain. Common exercises for developing the quadriceps include: Squats (Compound) Lunges (Compound) Leg Press (Compound) Wall Sit (Compound) Leg Extension (Isolation) Whats you favourite quad exercise?

01.01.2022 When was the last time you thought to yourself... Im too fat... I cant do it... Im not enough......Continue reading

01.01.2022 This guy is an absolute legend! His consistency and determination to give his best every session is unbeatable. Whether weve been working together in-person, or virtually at his home gym, seeing his strength, mobility and form progress over the last 6 month has made me a very proud trainer!... I look forward to seeing him rock the gym floor once again when I open up a limited 18 in-person Personal Training spots in just over 3 weeks time. -- Working in the construction industry I was always getting lower back and upper shoulder pain. Every time I went to the gym I felt I was lifting correctly with the right form and doing what I needed to stay strong and fit. I then noticed Eva on Facebook and she mentioned how rehab training for lower back and can strengthen the muscles. I sent her a message and showed her my lifts and squats and yes my form was not to bad but she can see how tight my muscles were and locked in the shoulders I was. So I started having her as my Pt, Ive had a few pts over my time but Eva is always happy, puts a smile on your face and listens to you when you feel like your not doing something right. She can push you beyond your limits without even realizing it. Shes a great person to talk to if your sore or need some advice, friendly energetic passionate about food and fitness And Ill definitely recommend her to others. Shes help not only get stronger where I didnt think Id be able to but also be a lot more confident with the way I enter the gym and lift heavy. Thanks Eva for helping me out and cant wait until covid 19 is over to do more work with you - Gianni (35), In-Person One-One-One Personal Training & Online Custom Programming 2x Per Week

01.01.2022 POST OF THE WEEK Perth Women | Fitness & Wellbeing Support IS THERE REALLY A SQUAT FOR EVERY BODY? ...Continue reading