One More Round Fitness | Sport & recreation

One More Round Fitness

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25.01.2022 OMRF EXERCISE TIP BOXING Boxing is great Cardio workout and is technical exercise. Boxing strengthens muscles a burns more calories than a typical HIIT session.... Boxing is excellent for stress relief and helps relieve anxiety. Due to the nature of training in Boxing it is excellent way of keeping focused. It keeps the mind focused on job at hand and is great distraction. UPPERCUTS There are 6 major punches in boxing and one of them is the Uppercut. The uppercut punch is known as the power punch and is performed by using the hips to drive to punch. See Pic Below

25.01.2022 Good Morning all OMRF will be back very soon and will Come back fighting .. if anyone is interested in online training comment below and we can get started .. Im offering virtual Boxing classes and HIIT session Good Morning all OMRF will be back very soon and will Come back fighting .. if anyone is interested in online training comment below and we can get started .. Im offering virtual Boxing classes and HIIT session

25.01.2022 OMRF has some exciting news Watch this space this all will be revealed very soon

24.01.2022 WATER DID YOU KNOW... By drinking water helps you burn calories faster..... Studies show that you can increase metabolism by 24-30% between 1 hour to 1 hour and half You can burn 96 additional calories per day If you drink 2 Litres of water per day In Conclusion you want to burn extra calories drink 2 Litres of water per day

23.01.2022 This is why I love my job its because of these kind clients that give me the motivation to do what I do .. thank you so much for your kind words Svetlana Eki Olejar

23.01.2022 Hey everyone just would like to introduce OMRF adopted koala from the Port Macquarie koala hospital AINT HE A CUTIE

22.01.2022 WE ARE BACK .. OMRF is back and ready to rumble

22.01.2022 OMRF MOTIVATIONAL MONDAY

22.01.2022 Hey guys just want to say OMRF has team for the big walk for little kids facing cancer and not only you walking for the kids it will get you out of the house and moving .. so if you interested joining myself Mandy Wings Susan Pinto and Matt Nowinski for this great cause ..click on the link below :) LETS GO OMRF WARRIORS WE GOT THIS Thank you to everyone who has donated to the team :) you guys rock :)

22.01.2022 EXTRA VIRGIN OLIVE OIL Olive Oil is loaded with monosaturated fats and antioxidant that can fight inflammation such as arthritis... Olive Oil also aids in weight loss, improves metabolism and digestion..... In conclusion added olive oil into your diet such as salad has many health benefits

20.01.2022 If you want to start looking good for summer why not start training why not join OMRF family we are dedicated to helping women and achieve goals .. :) WE GOT THIS :)

20.01.2022 OMRF HEALTH "STRESS & EXERCISE" Exercise has proven to improve mood and decrease anxiety. ... Studies show the fitter you are the better you will be at handling long term effects of stress. By doing a 50 minute workout has shown to signifcatly lower anxiety levels.. If you are feeling anxious and stress make sure you go training and you will feel much better for it ..

20.01.2022 Good Afternoon all OMRF will be back on Saturday 19th September and will be running online boxing class @9am Session runs for 30 mins ... 4 x sessions $40 Online support Want to start getting ready for summer this is great kick start ... comment below. LETS DO IT .. we will get you started

19.01.2022 Hi Everyone With this corona virus isolation.. everyone is isolated and feels like you have cabin fever .. Exercise reduces anxiety and releasing good endorphins ..These endorphins make you feel happy and better within your self therefore reducing stress levels .. I have made decision to train clients online .. to help anyone who needs any help and distraction .. ... OMRF went live yesterday and was successful with my clients feeling the positive effects of training and how they felt afterwards.. I am offering anyone who is willing to train and wants to have a distraction to join my online training sessions .. message friends family or even feel free to share my post ..anyone can join in you can be in another state or other side of the world .. The session will be on Wednesday 8th April time to be confirmed There is only condition you are not able to watch the session you need to be participating in the training session Inbox me if you would like to join in or have any questions .. We got this.. together we can over come this crisis and if we maintain strong and keep active we can do this Please share post Regards marina

19.01.2022 Thank you to my client Mandy Wings for your kind words and appreciation .. it’s times like this that gives me the inspiration to help others and make them feel good about themselves and make a difference .. thank you

18.01.2022 THE IMPORTANCE OF STRETCHING Stretching is important as this helps prepare the body for exercise. By warming up this helps raise the body and muscle temperature and helps prevent injury and muscle soreness.... BENEFITS OF STRETCHING Reduces Muscle Tension Increases Range of Motion Helps Prevent Muscle Strain Helps Prevent Joint Strain Helps Body Prepare Exercise Promote Good Blood Circulation Reduces Muscles soreness after Exercise Make sure you stretch before and after exercise Happy Stretching!!

13.01.2022 OMRF TIP "BELLY FAT" Belly fat is particularly harmful it accumulates around the organs and is strongly linked to metabolic disease.... An excellent way by getting rid of belly fat is by cutting out carbs and eating more protein and fibre.

13.01.2022 OMRF MOTIVIATION MONDAY Always challenge yourself and you will become unstoppable

13.01.2022 OMRF MERCHANDISE I have had a few people enquire about OMRF and asked how they can support me through this time . So i have decided to put my merchandise up for sale. All Merchandise will be posted.. No Pick Up Available..... I have the following OMRF Merchandise & Sizes available. OMRF Black T-shirts - S, M, XL, 2XL, 3XL OMRF Marle T-shirt - S, M, LG XL OMRF Grey Singlets - M, LG, XL OMRF Grey Hoodies - M, LG, XL OMRF Black Hoodies - S, M,, XL, 2XL OMRF Women's Black leggings - M, LG, XL All T-shirts & Singlets $40 All hoodies $65 Women's leggings $75 Plus postage & Handling! Inbox me for further details Thank you for everyone who has supported OMRF during this time

11.01.2022 OMRF EXERCISE TIP MASSAGE STICKS Massage sticks can be used as an alternative to a Foam Roller.... It is recommended to use the Massage Stick before and after exercise. It is great for muscle recovery as it targets sore muscles, prevents muscle cramping, pain and injuries The Massage Stick is easy to carry, light weight and portable. See pic Below to see how to use the Massage Stick On your calves.

10.01.2022 OMRF MOTIVATION "IT DOESNT MATTER HOW SLOWLY YOU GO AS LONG AS YOU DONT STOP"

10.01.2022 Broccoli provides 116% of Vitamin K and 135% of Vitamin C of your daily intake. Broccoli also contains a reasonable amount of Folate Acid and Potassium. This vegetable also contains... Collegen which helps build body tissue and bone and helps the healing process of cuts and wounds . Broccoli also aids in weight loss as it is high in fiber, which aids in digestion. It also prevents constipation, and maintains low blood sugar levels. Studies show that eating broccoli can lower levels of visceral fat, which is the the fat around your organs. So give Broccoli a try and add it to your diet to help maintain a healthy diet

10.01.2022 hey everyone tag away if you want to win this awesome package :)

09.01.2022 OMRF Saturday Morning Online HIIT Session . It all starts Monday for exclusives OMRF ONLINE Training all sessions will be recorded and available in OMRF ONLINE PRIVATE GROUP and much much more .. no excuses .. Inbox me for details for further details

08.01.2022 MOBILE PHONES "PUT YOUR PHONE ON AIR PLANE MODE" Its safe to say we all go for our phones no matter where we are, however when you are training its good idea to turn your phone on air plane mode, silent or turning it off.... By doing this you are concentrating on the job at hand which is your training. By leaving your phone on this can be a distraction to you or to others.. Training lasts anywhere between 30-60 mins therefore your messages wont be going anywhere and will be there once you have finished..

08.01.2022 OMRF MOTIVATIONAL FRIDAY "SOMETIMES LATER BECOMES NEVER DO IT NOW"

08.01.2022 FISH - PROTEIN Fish is a great source of high protein and healthy fats that are needed in our everyday diet. In particular Salmon is great source of Protein and is high in in Omega 3 and Fatty Acids ... Salmon can reduce the risk of Heart Disease, Dementia and Depression So don't forget to Include Fish into your diet

08.01.2022 Hey guys who wants $200 worth of training sessions ??

08.01.2022 OMRF EXERCISE TIPS SHADOW BOXING WITH DB WEIGHTS Shadow boxing is used as warm up in Exercise Boxing Routine. By adding weights to a shadow boxing routine will increase resistance and forcing your arms shoulders, chest, back and core to work harder.... When weights are removed from shadow boxing workout you feel like you are working more effective and getting a better workout. Please see pic below on how to perform Shadow Boxing with Weights

07.01.2022 Hi Everyone Welcome to the One More Round Fitness Progression Exercise Video from Body Weight Squat to a DB Squat BODY WEIGHT SQUAT... Benefits - Body weight Squat Helps.. Burn fat around the Glutes and Thighs Strengthen the Core and Legs Tone Back, Abs and Legs How to Perform Body Weight Squat Place Arms crossed opposite shoulders holding arms aligned with shoulders .. Legs shoulder width apart Keeping chest upright and always looking forward Assume squatting position like you are sitting on a chair and making sure as you perform squat knees go outwards not passing your toes Squeeze your glutes as you quickly push yourself up and repeat PROGRESSION VIDEO ... DB SQUAT DB Squat is progression from a Body Weight Squat How to perform DB Squat Hold DB in position on chest and holding the DB close to the body Keeping chest upright and chest is out and always looking forward while your shoulders are back Assume squatting position like you are sitting on a chair and making sure as you perform squat knees go outwards not passing your toes Squeeze your glutes as you push yourself up making sure you perform the exercise in slow and Steady Pace.. It is important you DON'T RUSH THE EXERCISE Please see My video of Body Weight Squat and progression video of DB Squat ENJOY !!!!

07.01.2022 OMRF EXERCISE TIP FOAM ROLLING It is recommended to Foam Roll before and after a workout and is suggested to do in 30 sec intervals with 10 sec in between repeating 3 times Correct Muscle Inbalances Improves range in motion in Joints ... Relieves Muscle Soreness Relieves Joint Stress Relaxes Muscles Enjoy #training #noexcuses #OMRF

06.01.2022 Another 5km added to tally :)

06.01.2022 PLAN YOUR TRAINING SESSION "BY FAILING TO PREPARE A PLAN YOU ARE PREPARING TO FAIL" By planning you will succeed with your goals.. ... At OMRF we plan our session therefore giving you direction so you cant fail ..

05.01.2022 I am super excited to announced that OMRF has teamed up with Jonathan Bell at Narre Warren Physiotherapy. Together we will provide better opportunity for healthier you and achieve your fitness goals with ease.. Narre Warren Physio provide an amazing service including physiotherapy, massage and more.. So give them a call and talk to the friendly staff and they will be more than happy with your enquiry You are never alone in your journey at OMRF... We are all here to help you a...chieve your fitness journey together LETS DO THIS!! #onemoreroundfitness See more

05.01.2022 OMRF-ONLINE is on @ 6.30pm tonight Inbox me for free trial

05.01.2022 Thank you to my client Mandy Wings for your kind words and appreciation .. its times like this that gives me the inspiration to help others and make them feel good about themselves and make a difference .. thank you

05.01.2022 OMRF TIPS "HERBS & SPICES" DID YOU KNOW .... ... Ginger and Turmeric both have potent anti inflammatory and antioxidant effects leading to various health benefits.. By adding herbs and spices into your daily meals not only do they make your meals tasty but are also good for you

04.01.2022 Hey Everyone I hope everyone is well... OMRF is preparing to get back into training.. Due to Covid 19 i have completed the online course on Covid 19 to make sure everyone is safe .. so I will be limiting no more than 4 people per class to make sure social distancing rules are a heard to and other healthy measures are implemented .. If you are interested in getting back into training please comment below .. ... I hope to see you all soon Regards Marina

04.01.2022 OMRF MONDAY MOTIVIATION "YOU GOT THIS"

03.01.2022 OMRF EXERCISE TIP STATIONARY EXERCISE BIKE Riding a Stationary bike is a efficient and effective way to burn calories and body fat while strengthening your heart lungs and muscles.... The Stationary bike is not like other cardio machines like example treadmill, it puts less pressure on your joints and gives you a great aerobic workout. Please see Pic below Place seat hip height and start peddling to burn calories

02.01.2022 OMRF TIPS "CARDIO" By doing Cardio you can reduce belly fat which builds around your organs which is known as Vescral Fats...... Cardio is good way to increase your daily calorie count and burn excess fat..

02.01.2022 FITNESS GOALS OMRF HAS SPECIFIC FITNESS PROGRAM TAILORED TO YOUR PERSONAL GOALS Fitness Goals are tailored for individual goals, body type and shape... To often people compare themselves with other people. Don't compare yourself to family, friends or acquantences on what they are doing Don't look at what celebrities or Insta famous people are doing. We are all individual and focus on your own goals and aspirations and you will be unstoppable..

02.01.2022 NARRE WARREN LADIES 14 DAY CHALLENGE We’ve transformed many women like you into a better version of themselves. Now we’re inviting YOU to be one of our succes...s stories! What if, in 14 Days, you can: Drop Inches, Tone Up and Get Lean Increase Health and Fitness Be a part of a community of other like-minded women Increase your body’s metabolism Transform into a completely New You If you live or work near NARRE WARREN, we’re inviting you to join our program! Inbox me for further information and start your transformation today See more

02.01.2022 December is time of giving and this year has been tough year for all of us so OMRF is giving away 2 weeks worth of training sessions valued at $200. To be in the running comment belo and tag 3 Friends ..... Good Luck ...The winner will be announced 15th January 2020

02.01.2022 Good Morning Everyone I am officially starting OMRF online Training Time Table as of the 1st May. The Timetable will be:... Tuesday - 8.15am - Wednesday - 6.30pm Saturday - 9am The sessions will be consist of HIIT, Virtual Boxing and Strength and Conditioning.. Session will be recorded and put on the private page if you miss the session or would like to train at any other time. This page will be exclusive to paying Clients only. There will be a support network including Exercise Tips, Healthy food tips and much more... If you are interested in joining the OMRF Family Online it will be $20 per week which includes 3 Sessions Per week. Payments will be paid in 4 week blocks of $80 which will begin on 1st May until 1st June 2020. *** Please note if restrictions change in regards to isolation Online Training will still continue along side the normal schedule of training in the gym..** If you are interested please inbox Marina and we will get you started. #NOEXCUSES #GOALS #ISOLATION #TRAINING #WEGOTTHIS

02.01.2022 OMRF has gone online .. Inbox me for further details if you want to join

01.01.2022 Hey Marina, We'd like to show how much we appreciate you as a member of the Inner Circle. This is posted on our group to celebrate your WINS!... Hey Team, Let's all welcome our MEMBER OF THE MONTH for NOVEMBER. Marina Nowinski We're proud of you and keep crushing it, superstar! She's the founder/owner of One More Round Fitness, a qualified PT, Boxing Coach, and Bootcamp Group Fitness Instructor. She has her own back story when it comes to fitness and knows the ups and downs from where she came from. Y'all can visit her page "ONE MORE ROUND FITNESS" to see how she is inspiring and changing people's lives by living the phrase "ONE MORE ROUND" to keep pushing, to achieve her goals, and in helping other people. She also said: "There is no age barrier to what you are capable of doing. The sky is the limit. I know this can be done because this is my journey." Never lose sight of your dreams and goals it's all achievable if you want it bad enough.. Hard work, Dedication, A Good Mind Set, and Confidence will get you there. Excuses are not an option. #WE GOT THIS #NO EXCUSES # GOALS" #Marina

01.01.2022 Live or work in Narre Warren Or Surrounding Area? This is for YOU! I'm looking for just 9 women 45 years old and above to take advantage of our 3 Personal Online Training Sessions for $30 Promotion ... inbox to register your interest "One More Round Fitness just want to say a big thank you to my wonderful trainer Marina for giving me my life back making a great place to work out fantastic atmosphere the most hard-working friendly bunch to be there with I have enjoyed every moment so if anyone is looking at joining give it a go it's only hard if you don't try thanks again Marina" Svetlana O. What's included in the 3 Sessions for $30 Promo: 3 Personal Training Sessions Goal Setting Session Meal plan and guidance Inbox to register your interest