Mace personal training in Mona Vale, New South Wales, Australia | Sport & recreation

Mace personal training

Locality: Mona Vale, New South Wales, Australia

Phone: +61 468 540 225

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

23.01.2022 Big duschean hitting some trap bar deads this morning! Tall and struggling to deadlift? Feel like you can't get into the right setup eg can't keep a neutral spine or can't stop knees pushing the bar out of place?... Give the Hex bar/trap bar a go if you have one at the gym you train at. These bar variations let you sink into a more comfortable setup, and you're not constricted or limited by the bar hitting your knees. If you are still struggling to get yourself set up, try propping the bar up on a couple of blocks to make it easier to begin with.

21.01.2022 This post is fat loss related: -Just because you eat salads all day and drink fit tea doesn't necessarily mean you are going to lose fat and 'tone up' (fad diets go hand in hand with crashed metabolisms). -just because you do 7 cardio sessions a week doesn't necessarily mean fat will start dripping off your frame.... General health and well being can be improved substantially by increasing intake of vegetables and micronutrient rich foods. But talking strictly in terms of fat loss, caloric intake and the macronutrient breakdown of those calories (how much is protein/carbs/fat) will be the deciding factor. Knowing your individual metabolism and slowly tapering down you calories rather than just lowering them massively overnight by trying out a new depriving 'diet' will do the world of good for your body when trying to lose fat. This can be done by using an app like 'myfitnesspal' or another calorie/macro counter (there is plenty out there) Safe/efficient/sustainable fat loss should be the goal, not overnight results and a nasty rebound.

18.01.2022 How to do Box jumps without looking like a pleb! What they are great for.. -box jumps are great for potentiating the nervous system before you lift! -no one cares how strong you are if the speed you can output that strength is at the speed of a snail, so box jumps are great for stimulating and developing explosive power.... -provide a low impact environment and decrease joint stress due to their shortened landing height compared to other jumps like the vertical jump and broad jump. How they are misprescribed/how you are doing them wrong: -high volume/high repetition conditioning circuits allow for form breakdown and sloppy mechanics like ankle pronation/Valgus knee to take over the movement as fatigue sets in. -not finishing the movement, if you aren't extending the ankle/knee/hip (standing up tall) after you land you are reinforcing poor mechanics that will likely reappear in other movements like the deadlift/squat where hip extension in force production is an essential component. How you should do them: -ensure feet land flat (not showing excessive weight transfer going forward or backwards) -core is braced and knees are neutral upon landing (not diving in or facing outwards) -although this one seems like common sense.... if jumping anything over 20 inches step off rather than jumping off backwards as this will place excessive stress on the Achilles -How you practice is how you play. If you use faulty mechanics in training, it's going to show up come game time. Keep box jumps where they belong, early in your workout as a power/potentiating exercise before you lift, and substitute other low-impact activities for your conditioning and metcon circuits. #boxjump #power #strength #fitnessfirst

15.01.2022 120x3 Front squats before back squats: If you are just getting into squatting, it may be tempting to throw a bar straight on your back and start right away (often with disregard to proper ankle/hip/spine positioning) Lifters can cheat up back squats by getting out of position and doing a pseudo good morning to complete the lift. Try that with front squats and you lose the weight! it is impossible to lean forward excessively while front squatting. This, in turn, promotes prope...r back squat technique by teaching you to keep your torso more erect. If you can front squat, you can back squat, the inverse is not always true #frontsquats #squats #fitnessfirstmonavale #fitnessfirst #spine #ballin #casio #fitness

14.01.2022 Hey guys and girls, Do you or anyone you know squat like this guy?? Do you get knee/hip/back pain when you squat?... Do you want your squat to be better/deeper/stronger? If you answered yes to any of those questions this post is relevant to you. I am running a free class every Friday 7:30am in fitness first mona vale (studio 1), and the first class is based on the squat! If you have any more questions or want to book in, feel free to do so at reception or pm me for more details.

12.01.2022 #bootyblaster #fitspo #inspofit #inspo #booty

10.01.2022 Want a simple way to get stronger before any complicated programming? spend time in the part of the lift you are weakest! This could be holding the top of your chin ups or like it is here- pausing at the bottom of my squat. ... #slowdown #quickbutdontrush #fade #strengthtraining #squats #legs

09.01.2022 Buy my booty blaster workout! #bro #arms #gingerbreadman #macepersonaltraining #sarcasm

09.01.2022 Basic routine to Release your hips: Spiderman lunge hold Diaphragm release (gut mashing)... Squat hold (pushing knees out) Banded hip stretch #hipmobility #hipmobilitywork #hipflexors #movement #fitnessfirst #training #ginger

08.01.2022 Client Georgia doing the 'crab walk' as part of her dynamic warm-up What's it good for: people who struggle with keeping their knees out simple and effective way of firing up your hip stabilisers pre-training... more dynamic way to exercise the glute medius than the 'good girl bad girl' seated abbductor machine humbling yourself on the gym floor before you start your session! #nomoregoodgirlbadgirl #crabwalk #dynamic #fitness #glutes #fitnessfirstmonavale

08.01.2022 #lordosis #posture #spine #expectationvsreality

01.01.2022 Push ups! Pressing movements like the push up, have a little bit more to them than just 'pushing'. In the before video, client Max is just trying to 'push' his weight up off the bench, without emphasis on retracting his scapular/squeezing his shoulder blades together. After a couple of sets of banded pull aparts and some other cues, he is able to engage his scapula in the movement, leading to a much stronger more stable push up, without as much unnecessary stress on and around his shoulder joint. #shouldermobility #pushups #strength #fitnessfirst #pressing