McRae Fitness 24/7 Jindalee in Jindalee, Western Australia | Sport & recreation

McRae Fitness 24/7 Jindalee

Locality: Jindalee, Western Australia

Phone: +61 8 9562 4402

Address: Unit 11/6, Jindalee Blvd, Jindalee 6036 Jindalee, WA, Australia

Website: http://www.mcraefitness.com.au

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• Gym/Physical fitness centre

25.01.2022 Kadin says its a good one.... I gave it a crack on Saturday and I agree. Ill post it in the comments. If you cant understand it let me know and Ill translate Tara

24.01.2022 Late lunch? Early dinner? . . Whats everyone cooking?

22.01.2022 L A S T D A Y Its the end of July, so that means today is the last day of our sale. We are staffed 9am-12pm or jump online where it will be all day. Dont miss out... www.mcraefitness.com.au

21.01.2022 A shoutout to one of our trainers @jayaltered Jay has been training for a 400km in 36hr bike ride from Karratha to Broome, & the time has come to hit the saddle. This is a charity ride to raise money for @wa_police_legacy_inc ... If you can help in any way head to their website at https://www.policelegacywa.org.au/ and hit the donate button If you see Jay walking like this next week, you know why . . . . . #policelegacywa #wapolice #policesupport

21.01.2022 Dont just leave the conversation at R U OK? If someone in your life says No actually, Im not OK there is more to be said. The @ruokday has some great videos and tips to help you help others #ruok

20.01.2022 R E D U C I N G C A L O R I E S . Following on from this mornings Hello Fresh post; whilst many of the @hellofreshau meals are well balanced, if you are trying to lose or maintain weight then here are a few things you can do to tweak your Hello Fresh recipes: Reduce the cream - some of the recipes call for cream, but rather than add the full amount simply add small amounts slowly until you are satisfied with the taste.... Only use a small amount of oil when frying garlic, oil etc. If you have done one of our challenges previously, use those guides for your portion control for carbs & protein portions Add extra vege - I always have a variety in the fridge and bulk up certain recipes with bonus vege Soy or stock cubes - using the same rule we cream, I reduce the sodium content by slowly adding to the recipe rather than putting it all in straight away. See more

20.01.2022 IS IT POSSIBLE? It’s that time of the year where you may be thinking ’I want to tone up for Summer’. Let’s first of all define what ‘tone’ is. For the average person not in the fitness industry your definition of tone is probably ‘I want to see a little muscle and have less wobbly bits’ aka I want everything to sit where it is supposed to A little reminder here: those magazine shots are fully photoshopped and the Instagram models are posing, face tuning & filtering hard! ... While we know what you mean by tone, the true definition of it is that you would like some muscle and less fat. So how is it achieved, and is it a realistic short term goal? Spoiler alert - for most bodies it is not capable in the short term (ie 8 weeks), though for some genetically blessed at a good starting point it is totally achievable. As most of our readers and members are not supermodels or fitness models, let’s work on the assumption that it is not going to be achieved in the short term, but we’ll use this article to guide you on some long term changes to achieve your goals. First of all, if you are new to lifting weights then this is the time to make the most of your body’s ability to change. The first 6-12months of lifting is where all the magic happens as your body quickly adapts to what you are putting it through There are a couple of caveats here though: 1. Compound lifts are your friend. Hitting as many muscles as you can in one lift means you will get more bang for buck. Building a good back doesn’t come from Lat Pulldowns over and over. Learn how to do Deadlifts and Pull-ups. 2. A high protein diet, paired with moderate to high carbs, and low to moderate fats is essential for repair of muscles for growth. Unfortunately studies show that it after this glorious newbie gains period, it becomes very difficult to build muscle and burn fat at the same time, which is why you hear of bodybuilders either being on a bulk or cut phase. It is not impossible to ‘recomp’, and each body is of course different, but muscle gains will be minimal on a low calorie diet, which is of course needed to lose fat. In summary, if you want to build your Summer body you probably should have started months ago, but better late than never....get in the gym now. And alongside your lifting regime you need to nail your food. This is a routine for the dedicated, but definitely one that is worth doing at least once. Alongside building a great body, it will show you where your strength and weakness in character are too, as most goals do

20.01.2022 STAY SANE THROUGH EXAMS Currently in our house, we have a stressed 17 year old studying for Year 12 exams. What I have noticed is that she has let her exercise drop off. In fact, it has become non-existent. But listen up kids, now is not the time to quit exercise and good food! This is when you need it the most. Heres a refresher of why you need to keep moving.... Exercise: Reduces stress & anxiety - It releases endorphins, powerful chemicals in your brain that energise your spirits and make you feel good. Increases energy Boosts the brain's dopamine, norepinephrine, and serotonin levelsall of which affect focus and attention. Helps improve sleep quality you need that to rest that poor, tired brain Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative that feed depression. When your thoughts get into a loop of Im never going to remember this Im not good enough I am going to fail You know its time to move. Studying when your brain is in that space is simply a waste of time And because you all are studying, lets have some intelligent talk for a moment. Hands up Human Biology students Exercise promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and the release of endorphins make you feel ready to take on the world. And as luck would have it, they also help you concentrate and feel mentally sharp #winning Lastly, lets look at stress. If you have been getting headaches tummy aches and/or diarrhea extreme tiredness or insomnia, say helloooooo stress. But dont let your good little self worry about these, because guess what? The irony is that worrying about them will lead to even more stress. Why God, why? We all know that vicious cycle between your mind and body can lead to no good. Our advice? You guessed it.exerciseIf your body feels better your mind will too CHALLENGE For 1 week, make time for exercise daily. 30 mins of heart thumping work. We are not talking a leisurely 2hr lifting session. 30 mins. Done & dusted. Daily. Take note of how you feel. Better we bet!! Then go forth and conquer those exams....and then the world :)

19.01.2022 A quick snippet from one of our classes.... We have a small team of instructors and we cap our classes at 12 participants. Classes are a good option when you need an extra push. If you don’t like cardio but you know you need to add a session or 2 into your week, jumping into a boxing class or one of our M45’s may be just what you need. ... If you are scared to get off the treadmill but know you need to lift weights, then classes are for you. Or if you just need someone to tell you what to do, then we’ve got you covered! Those on a gym only membership with us then ask at reception about a free trial class, it’s literally only a couple of bucks extra per week to gain access to all classes. Or if you are not a member but are looking to join a gym, our $30 for 30 Days is running at the moment and a great way to see if we are a fit for you. . . . . . #mcraefitness #groupclassesjindalee #groupfitnessjindalee #bootcampjindalee #jindaleebeach #perthgym #perthfitness #quinnsrocks #alkimos #butler #clarkson #perthfitnessguide #perthisok

18.01.2022 Knee, hip or lower back pain? Theres a good chance you could benefit from strengthening your Glute Medius. This muscle is often overlooked because we are so busy focusing on its big brother, Glute Maximus. But if you suffer from any of the above it is worthwhile giving this muscle some attention to increase the strength and stability of your hips. Our PT Jay has learnt his knees are much happier when he adds in some Glute work to his workout week. I caught him on one of thes...e days, & this exercise reminded me of one I used to throw into Booty Builder class. The ball adds some resistance, but if you cant manage with the ball you could start with just body weight. Jeff @athleanx has a great video on his YT channel with a more detailed description. Check it out at https://youtu.be/cz1gh_aYn5k . . . . . #kneepain #hippain #lowerbackpain #rehab #prehab #strengthen #mobility #hiphealth #physio #bootybuilding #perthpersonaltrainer #perthgym #perthfitnessguide #perthnow #athleticconditioning #jindalee #quinnsrocks #athleanx

18.01.2022 You ever look at something and think fook that? . . This was last night & todays class workout, .... . 3 K Run 1 K Row 500m Bike 60 Burpess 60 Squat & Press 60 Lunges 60 Push ups! . . This is where the hard part is, you have to choose how you are going to do it, think of your mindset and how you combat things, . . Do you chip away bit by bit, or do you go hard and heavy? . . We had a mixture of approaches, and we are very proud to say everyone smashed it, each in their own way! . . This is how I tackled mine: . . 2 x 1k Runs 1 x 500m Bike 20 lunges 10 Push Ups 10 Squat & Press 10 Squat & Press 10 Push Ups 10 Burpees 10 Burpees 10 Push Ups 20 Lunges 20 Squat & Press 20 Burpees 20 Lunges 20 Push Ups 20 Squat & Press 20 Burpees 20 Push Ups 1000m Row 1K Run . . Moral of the story is, it doesnt matter how you get it done, just getting started is key! See more

17.01.2022 MEAL PREP.....FOR PETS Yep, you read it rightWe know many of you have dogs. If you are anything like me, your dog is like another child; some days is maybe even better than your human child. They give love and good cuddles without answering back About a month ago I decided to start cooking for our English Mastiff. She is a solid 48kgs, and whilst I was feeding her raw meat, kibble etc, I noticed that she didnt tolerate the raw food quite as well as my previous Groodle. ... The irony of my poodle mix having a stronger constitution than my solid Mastiff is not lost on me Narla loves vegetables, particularly broccoli, sweet potato and pumpkin. I always had left overs of vege that I would throw out, so rather than do that, I now do a weekly cook up for her. If I see vege on sale I throw that in too. Today she has silverbeet in there as Spud Shed were throwing out bags for 50c!! Meat wise, I alternate between chicken, mince beef and kangaroo. I am not buying high priced meat, but rather I buy in bulk and freeze whatever I havent cooked that week. She gets her kibble in the morning, and her cooked food in the evening. She absolutely loves it and does every trick she knows before she gets her bowl So there you have it, not only are we giving you nutrition tips for your human body, but also your pets. Obviously do a google search on what you should and shouldnt feed dogs, but its pretty simple. Also a shout out to Simon at Rogies premium pet foods. Simon makes the kibble that we feed Narla. It has no fillers or crap in it, & she has not had an allergic skin reaction to it. Simon can also supply raw food & treats for your dogs. He is local, running his small business on his own and doing a great job! And what better time to support local than now

17.01.2022 @whiteboardlessons delivering the hard facts again Posted @withregram @whiteboardlessons Science Bruh.

16.01.2022 One of Taras all time favourites, though some have said that it is deceivingly evil One of those that looks easy on paper. This may have even made an appearance in one of our 28 Day Challenges from memory. Anyway, choose weights that challenge you. The goal is to get through as many rounds as possible in 20mins. Make sure you have warmed up before hitting start on your timer. Crank the headphones up and get to work

15.01.2022 And relax......... . . Mondays yoga, 10.30am. Creche is available for any little ones! .... . Non members welcome! See more

15.01.2022 Blast n Build with Jacque at 9:15, & then we are rolling into the weekend

15.01.2022 C L A S S E S As we are now settling back into routine after Covid closure, we have adjusted our class timetable again. The times remain the same, we have just adapted the classes to have more structure so that our trainers know what to program. Jackie is bringing back her Kettlebell & Dumbbell class on Mon mornings at 9:15.... Tuesday & Thurs is still our M30 class in the mornings from 9:15 Wed - ABT is back! 9:15 Fri - Blast n Build. The early morning and evening classes remain the same, however the PTs are back to more of a scheduled program. This way we hope to avoid doubling up on certain lifts and body parts as much as possible. As the week goes on we will schedule more posts here on Social Media, focusing on particular sessions to give nitty gritty details class by class. . . . . . #groupfitness #fitnessclassesjindalee #perthgym #fifofamily #perthfit #perthpersonaltrainer #jindalee #quinnsrockspersonaltrainer #jindaleept #childcareperth #lift #cardio #strengthclassperth #learntolift

14.01.2022 This workout could be added to the end of any session as a 10 min cardio boost, or you could set your timer for 20mins and do as many rounds as possible. Each exercise is 45secs. Rest as needed, but push hard when you can . .... . . . #finisher #legworkout #kbswings #squats #battleropes #wod #athleticconditioning #strengthtraining #strengthandconditioning #perthfitness #perthworkout #perthpersonaltrainer #perth #jindalee #quinnsrocks #fitlife #mcraefitness See more

14.01.2022 Friday morning Mid morn crew getting their workout in for the weekend . . . .... . #fridayworkout #springhassprung #perthfit #perthgym #jindalee #mcraefitness #cardio #strengthtrain #workoutmotivation #justdoit #bestday #fitspire #fitspirit #quinnsrocks #alkimos #perthnorthernsuburbs #perthsmallbusiness See more

14.01.2022 Its Monday, and Jackies KB & DB class is back this morning at 9:15. Theres something weird about Kettlebell workouts. The next day you always feel muscles that you didnt even realise you were using With Elaine away on holidays soaking up the sun, we have Kadin covering the M30 class tonight. Just a reminder, the M30 is a 30min class that you can drop into anytime from 4:30. It finishes at 6:15, therefore last drop in time is 5:45. Any questions about this hit us up in t...he comments or private message. Kadin is hanging around for his usual boxing class at 6:30pm. If classes arent your jam, remember the gym is open 24/7. If you are thinking of joining you are welcome to do a free trial. We are staffed from 9am-1pm, & 3:30pm-7pm . . . . #groupfitness #jindalee #kettlebellworkout #kettlebelltraining #dumbbellworkout #perthfitnessguide #perthfit #perthfitfam #alkimos #quinnsrocks #perthpersonaltrainer

14.01.2022 Peanut Butter & Jelly Overnight Oats! An old school twist on a modern favourite - keep your belly full all morning with this recipe packed with healthy carbs, fats and protein. Whip this one up this afternoon and enjoy for brekky tomorrow! INGREDIENTS ... 1 cups rolled oats (150g) 2 Tbsp chia seeds (30g) 2 scoops True Protein WPI90 French Vanilla 70g frozen raspberries cup light Greek yoghurt (185g) 1 cup almond milk 1 tsp maple syrup 2 Tbsp strawberry jam 2 Tbsp natural peanut butter METHOD 1. In a large bowl, mix together all ingredients except peanut butter and divide into four even serves. 2. Swirl the peanut butter on top of each individual serve 3. Place into the fridge to soak overnight and enjoy in the morning #Repost @trueprotein #PBJ #peanutbutterjelly #overnightoats #healthybreakfast #chiapudding #WPI90 #TrueProtein #mcraefitness #perthfitnessguide #perthfoodie #jindalee #alkimos #quinnsrocks #groupfitness #perthpersonaltrainer

12.01.2022 The look of Saturday morning! . . 9.15 crew are killing it!

11.01.2022 Catching the sun Remember when our studio isnt in use for classes members are free to use it. Box, row, sled, weights, box jumps, or just a slow stretch in the sun

10.01.2022 We have posted about KB Swings in the past, but this tutorial by Syatt Fitness sums everything up! *contains swearing* #Repost @syattfitness with @get_repost Please.... . Dont kettlebell swing like an uncoordinated rhinoceros. . . . . . . . #quarantine #quarantineandchill #quarantinelife #kettlebell #kettlebellworkout #kettlebellswings #kettlebelltraining #legworkout #cardio #jindalee #quinnsrocks #alkimos See more

09.01.2022 Get happy! Its Friday

08.01.2022 Happy Fathers Day to all the Dads! . . #workingonmydadbod #fathersday #quinns #jindaleegym #dadfitness #dadbod

07.01.2022 B O X J U M P W O R K O U T Full Body . 10 x Box Jumps... 15 x KB Swings 9x Box Jumps 15 x DB Shoulder Press 8 x Box Jumps 10 x DB Squat with Shoulder Press 7 x Box Jumps 10 x DB Chest Press off box 6 x Box Jumps 10 x Reverse Lunges with single arm press each side 5 x Box Jumps 10 x Push ups 4 x Box Jumps 10 x DB overhead tricep extensions 3 x Box Jumps 10 x DB Bent over rows 2 x Box Jumps 10 x DB Bicep Curls 1 x Box Jump 20 x Ab Crunches/Sit-ups Note: if you cant box jump simply change to box step ups. #noexcuses . Give it a crack & let us know how you go

07.01.2022 We mentioned in our previous post that our new block of 4 week programming for classes begun this week. This mornings 9:15 class is ABT (Abs, Butt, Thighs) with Jackie. This afternoons M45 class with Elaine is a lower body focus. She could throw a mix of weights and cardio, a solid strength leg focus, or maybe an AMRAP. But the primary focus will be on the lower body, which will lend itself to Thursday evenings session swinging into Upper Body focus. Bear in mind that most e...xercises use all of the body, we will simply put the majority of the focus on one area. What are our goals with this: To work your full body over the course of the week Avoid repetition Improve compound exercises Increase fitness & strength A word of warning: if you don't like training a certain area of your body so you'll skip it. Don't You need to think of your body as an all over project of strength and balance, not just arms/legs/butt/abs (insert your choice).

06.01.2022 Weekends - rest & recovery. Enjoy

06.01.2022 Any of our members using the services of @hellofreshau ? I have been getting Hello Fresh delivered for approximately 3 months, and it has made dinner time so much easier for me. I am not one of those people who love cooking, to me its a means to an end. If I could afford a Chef I would have one Heres some of the positives: I spend less on groceries I dont have to come up fresh meal ideas ... It gets rid of the age old question Whats for dinner tonight? If the family dont like it, its not my fault Meals are typically well balanced, therefore can educate you on a healthy meal if thats something you struggle with Typically there are leftovers for lunch the next day. With my 16 year son doing an apprenticeship now, it means I know he has healthy food instead of junk food from the corner store. Recipes are easy. The kids or Al can cook if I am working Ill do a follow up post this evening on tips to reduce calories in some of the meals for those trying to lose weight. This is not a sponsored post, but if you do want to try Hello Fresh use this code for discount HS-PU0DL8OJI If youve been thinking about it, I highly recommend giving it a go! You are not locked into a contract. Nothing ventured nothing gained, my Mum used to say . . . . . #hellofresh

05.01.2022 Motivation only lasts so long, if you’re lucky you might get a couple of weeks out of it. After that you’ve got to keep remembering your why? Why did you start? To lose weight... Get stronger Reduce medication Build muscle Look good naked Feel more confident Slow down the ageing process Improve your ageing process A special occasion - ie wedding, birthday milestone etc Heart health Energy to keep up with your kids To be a good role model for your kids Rehab an injury The list of why’s is never ending Maybe your reason changes over time, that’s only natural. Your why is your reason to push through when motivation has left the building. Choose a focus and keep your eye on the prize. Every time you choose to not stick to your plan you are one step further away....keep moving forward and make yourself proud. You. Can. Do. It What’s your why? . . . . . #goalsetting #motivation #whatsyourwhy #focus #reachyourgoals #weightloss #getfit #getstronger #lookgoodnaked #hearthealth #ageinggracefully #mcraefitness #jindalee #perthfit #perthisok

05.01.2022 Our latest @trueprotein order has arrived. If you need to re-stock on your protein powders we have Whey and Vegan flavours available. The ever popular ZMA (Zinc Magnesium) which is amazing in helping with post workout recovery and helps you have a great sleep ... Protein Hot Choc & Protein Choc Mousse!! Treat yourself . . . . . #trueprotein #veganprotein #wheyprotein #vegansupplements #protein #proteinshake #proteinsupps #perthsupplements

04.01.2022 We often think being a member of a gym is just about building muscle or losing weight. But actually, investing in a membership is an investment into your health; aesthetics is an added bonus. Without doubt, THE most important muscle in our body is the heart, yet it is often the most overlooked. If you have been told by the Dr that you have high cholesterol, you may know that you need to improve your nutrition, eat less fats, increase fibre, eat more fruit n vege, reduce sug...ar consumption & drink less alcohol. Your Dr has probably also advised you to increase your exercise too. But why? Its not just because exercise can help you move some kgs and ease the stress on your heart, but exercise also increases the good type of cholesterol, HDL. We need the good cholesterol to help our body get rid of the bad. Think of it as the pac man of the cholesterol world. When you have a healthy level of HDL (good type) it removes the LDL (bad type), and the plaque build up in the arteries and then sends it to your liver. The liver breaks it down or passes it out of the body as a waste product. Ultimately, this helps reduce your risk of heart disease, heart attack, and stroke. Australian Health Guidelines recommend cholesterol levels should be no higher than 5.5 mmol per litre if there are no other risk factors present, or LDL levels less than 2 mmol/l for those who smoke, have high blood pressure or pre-existing heart disease. Nov 22, 2019 . . . . . #hearthealth #exercise30minsperday #hdl #ldl #cholesterol #health #heartdisease #healthyheart #australianheartfoundation #heartdiseaseawareness #perthhealth #perthwellbeing #cardio #exerciseforhealth #perthfit #jindalee #weightloss #motivation #lookafteryou #mcraefitness #nutrition

04.01.2022 Imagine you have been saying you will get fit when the nicer weather comes Sunnier days make us feel better! Sunnier days make us want to be more active! To celebrate sunnier days on their way, we have launched our most popular offer so you can take advantage NO JOINING FEE... NO CARD FEE Gym only access $13.95 Gym & Class access $16pw If you are already a member, tag a friend and make sure they let us know you referred them to get your reward!! Call in and see us or join online www.mcraefitness.com.au/booking

03.01.2022 9:15 - Jacs KB & DB class. For some reason it doesnt seem to be showing in the app, but it is most definitely on Be there or be Edit: we have fixed the problem, you can now book online

02.01.2022 Our $30 for 30 Days is still on! The perfect time to crack on with those goals Limited time only, jump on it before it’s gone