Mindset Performance in Townsville, Queensland | Sport & recreation

Mindset Performance

Locality: Townsville, Queensland

Phone: +61 421 831 396

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

25.01.2022 A favourite quote for your Friday "There are 2 kinds of people. There's the type of person that says that I'm going to wait until I feel like it, before I do it. And then there's a person who says I've got to do it, so that I feel like it. One will never get anything done because they're still waiting to feel the moment and the other person says no, I need to move and then I will begin to feel the moment."

25.01.2022 WHAT WE OFFER - Supervised and directed strength programs that are written individually to suit your goals and training history! - 45min Outdoor Circuit classes! ... - Personal or small group training! - Variety of packages and multiple class times each day to suit the busy lifestyle! - Cater for all fitness levels - Trainers are exercise science graduates - Are you getting results within an 8 or 12wk challenge, but losing them in the subsequent weeks? We have a Continuous timetable with no ‘gaps between challenges’ to maintain routine and healthy habits - Capped group sizes so we can actually see your form and correct your form! - Very affordable prices with the option to pay upfront or via direct debit! To find out more, send us a DM or contact Luke on 0421831396

24.01.2022 UNDER THE MICROSCOPE Does Weight Training make me run slower? I can take someone and make him the most perfect biomechanical sprinter in the world, but if he doesn’t have a very good strength-to-weight ratio he’s not going to go anywhere. - Ryan Flaherty... Research from one of the worlds leading speed coaches, Ryan Flaherty, led him to a clear predictor of sprint speed and vertical jump height. Based off your force plate number (how much force your foot hits the ground with) divided by your body weight, he was able to predict your 40 yard dash time to within a tenth of a second! His research and data around this leads to the following conclusions: 1) If you can improve your force plate number (done via Strength Training!) you will run faster 2) Minimising weight gained is also important if you are heavier you will run slower. One of his athletes, Johnny Manziel, trained with Flaherty prior to the NFL combine. Due to the strength training regime he undertook, Manziel DID put on 3.5kg of body weight. However, he was able to increase his strength by 25-30% (which clearly overshadowed the increase in body weight). As a result his vertical jump went from 27.5 inches to 31.5 inches and his 40 yard dash went from 5.09 seconds down to 4.68! Interestingly enough, this formula is also applicable to athletes who run over longer distances. Flaherty worked with 2014 Boston marathon winner Meb Keflezighi and was able to increase his force plate number via a strength regime prior to the race, allowing him to produce more force each time his foot struck the ground. At the age of 39, Keflezighi was a big upset winner of the race! Flaherty’s work is sound evidence that a strength training routine should be an essential part of any athlete looking to run faster and jump higher! -Luke

23.01.2022 Great night on Saturday celebrating the year of 2020 with a wonderful bunch of people! Congrats to our award winners and for everyone who has trained with Mindset this year! Onwards and upwards in 2021!

22.01.2022 What a crazy year 2020 has been! As we turn the page to 2021 what are some health and fitness goals that you have set for the next 12 months? Personally I am aiming to:... - Average at least 7hrs of sleep each night - Run another Half Marathon Vocalising your goals can be a great way to stay accountable! Happy New Year from the Mindset team! - Luke

21.01.2022 The Dumbell Row is one of our favourite exercises to program when trying to build strength and mass through the upper back Have a listen to Luke’s cue to help you improve your base position which allows the exercise to be performed safely

21.01.2022 Monday’s Circuit Classes! 5:45am / 4:30pm / 5:30pm Reasonable group sizes... Register with a membership that suits you - not one flat fee Enquire today!

21.01.2022 START 2021 WITH MINDSET PERFORMANCE Our Group Fitness kicks off from January 4th - Outdoor Circuit Classes (AM and PM) ... - Strength Training at Kickstart Fitness (AM and PM) - Sport Specific Strength & Conditioning - Combo of Circuit & Strength Classes Train with trainers who have finished degrees in Exercise Science and have a proven system of getting results! With such a flexible timetable, educated and experienced trainers, you won’t find better value for your money! Send us a message or call Luke on 0421831396 for more info!

20.01.2022 Thanks to Darren, Rebecca and the team at Penske Power Systems for an enjoyable morning! Penske contacted us to provide a stretching / warm up routine for their staff divisions, aiming to lower the risk of injury in the workplace. While it’s impossible to reduce injury risk to 0, its great to see companies being proactive and encouraging their staff to enjoy both the physical and mental benefits of physical activity

18.01.2022 The Lunge is a great unilateral exercise to develop strength and build muscle in the legs. Due to one leg bearing the majority of the load, the exercise can be difficult to perform and place stress on the knee joint. Take a listen to Luke’s tip to avoid overloading the knee and to incorporate all of the major muscles of the upper leg!

18.01.2022 Well done to our 2 Prize Winners from our last training block, Michelle and Michael! Michelle has dropped 5kg over the last couple of months, hit a PB on the beep test and also managed to accumulate 100km of running / walking for 3 consecutive months! She is on fire Michael’s goals have been to add muscle mass and strength. Just last block alone, he packed on 5kg taking his total weight gain to 9kg and at the same time hitting some impressive numbers in the gym, includin...g 70kg Deadlifts and body weight pull ups! Can’t wait to see them both build on these results as we head toward Christmas

17.01.2022 Congratulations to Ashley who picked up our 2020 Consistency Award! Ashley has been training with Mindset for over 3 years now and has made a wonderful transition into a fuller, stronger, healthier version of herself! Ashley has had to work around some niggling injuries and other commitments, but rarely misses one of her scheduled 3 sessions per week! ... Some of her changes include: 12kg in body weight 4.5cm arm girth 6cm hip girth 7cm thigh girth

17.01.2022 Monday Afternoon Classes A tough EMOM to start the week

15.01.2022 Luke’s session today at Kickstart is fairly typical of how we like to program when training the lower body for someone with a moderate - advanced training background. - Main Strength Exercise building to a top set - Power / Plyometric ... - Single leg work - Hamstring isolation - Volume finisher targeting glute medius Stuck with a stagnant routine? Not sure your program is balanced or helping you target specific goals? Get in contact with us today for an evidence based, individualised program!

14.01.2022 Saturday Morning Circuit class @ Kickstart Fitness Great way to get your Saturday started!

13.01.2022 Check out Sarah’s results with us in 2020, training 2-3 times per week! - 5kg - 7cm from waist - 6cm from hip... - 7.3 Beep Test Score - Deadlift 55kg x4 - Squat 50kg x4 Great results across the board!

12.01.2022 Monday Afternoon Circuit Classes! Always a great way to kick off the week

11.01.2022 CLIENT PROFILE This week we focus the spotlight on Daryll. Daryll has been Mr Consistent, taking part in personal training sessions for the last couple of years and getting involved in some group fitness stuff when he can. His goals were to lose weight, improve his quality of life as he gets older and improve his golf. We have managed to help Daryll:... - Lose 15kg (and keep it off) - Lower his cholesterol to now not needing medication - Lower the dosage of his heart medication. - Alleviate some joint pain, particularly in the knees and ankles. The key to Darylls consistency has been working around aches and pains, providing session variety and having good conversation and a laugh. Daryll has still managed to do the things he enjoys such as have a drink, travel and eat out. All of this helps create an environment for sustainable change where it is not a chore to attend and instead a great way to start his day. Can’t wait to see those scales continue to drop as well as that golf handicap!

10.01.2022 A Quote for your Thursday! Sometimes it pays to look inwards before you look outwards. There is nothing as powerful as a changed mind. You can change your hair, your clothing, your address, your spouse, your residence. But if you don't change your mind, the same experience will perpetuate itself over and over again, because everything outwardly changed and nothing inwardly changed."

10.01.2022 Thursday morning Strength Class @ Kickstart Fitness! Diverse range of clients all with individualised programs

09.01.2022 Monday Afternoon Teams kicking off the week!

09.01.2022 CLIENT PROFILE This week we take a look at the progress of Ryan. Ryan loves his sport, currently taking part in Rugby Union, Cricket and Touch! He came to us looking to ‘fill out’ his taller frame and convert that extra mass into more power on the cricket pitch and footy field!... Over the last 7 months Ryan has hit some impressive numbers despite the COVID interruption: - Gained 11kg in body weight - Combined Increase in Arm, Chest, Hip and Thigh girth of 44cm! - Alleviated lower back problems caused by sporting overload - Current Strength Numbers = Bench Press: 55kg/5 / Squats: 65kg/5 / Deadlifts: 70kg/5 At 16 and still being quite new to resistance training, Ryan has a lot of physical upside. That excites us moving forward as we anticipate significant strength and mass improvements over the next few months! The ultimate goal is to see those improvements take his sport to another level, not just because he is physically stronger but also from the confidence gained from his work behind the scenes!

08.01.2022 Well done to these 2 ladies on their recent efforts at our circuit classes and winning some of our training gear! Kerry managed to lose 7kg in her first 6 weeks of training with some significant improvements in her range of movement Keira has lost weight and cm’s steadily, dropping 6kg over 12 weeks! Keira’s strength has also come a long way, now being able to maintain a neutral spine and complete deadlifts, rows etc. ... Looking forward to checking in with their latest results

07.01.2022 We specialise in individualised training programs. Everyone has different training goals, training history and capabilities so why follow the same session plan? Our programs are appropriate for: The strength and conditioning needs for athletes whether it be during an off season, or a specific fitness component during the season... Anyone looking to learn how to strength train and learn correct lifting technique People looking to achieve results with some accountability attached. Results are not just limited to those looking to add muscle and strength. Contrary to what some might believe, yes you can lose weight doing resistance training in the gym! Tired of following a generic program or training at random by yourself? Contact us today and join our strength program or if our times don’t work, we can sort out an online program for you also!

06.01.2022 THURSDAY STRENGTH GROUPS Follow a customised strength plan appropriate to your goals and training history - there are clients trying to lose weight and others trying to gain mass Our trainers teach you the correct technique, make modifications and help you set the load ... 5 hours available Tuesday and Thursday catering for a busy lifestyle!

06.01.2022 As we kick off a fresh week, what kind of week lies ahead for you? 1. A week of progress 2. A week staying in a similar spot (just remember, this is a lot better than going backwards!) 3. A week that is a step backwards... 4. A week you throw the towel in If you’re looking for a week of progress, getting your Monday right is important! Stop yourself in your tracks and ask yourself how you’re trending. Upwards or downwards? If it’s downwards, then there’s no better time than the present to take some steps to turn that around

05.01.2022 UNDER THE MICROSCOPE WHAT EXERCISE IS BEST TO LOSE WEIGHT? Weight Loss and Weight Gain simply occur due to energy balance (calories in vs calories out). Exercise gives us many benefits, however people commonly overestimate how many calories they burn via exercise. Even a vigorous exercise session will only lead to about 10% of your total daily energy expenditure - the rest comes from your metabolism, digestion of food, walking, moving etc. ... And whilst it is nice to burn an extra 10% each day via exercise, this is very easily negated by eating more calories or not moving as much the rest of the day! What exercise should be used as, is a way to improve fitness components - cardiovascular fitness, strength, flexibility etc and as a catalyst to nutrition change. From my experience, when people are active they are more likely to partake in good nutritional practices! So in answering the question posed. There is no best exercise for weight loss. Scientifically, the best exercise sessions to facilitate weight loss would be the ones that burn the most calories, however vigorous exercise sessions are probably not a sustainable answer to people with lower fitness levels / health problems! At the end of the day, you can lose weight doing resistance training and you can gain weight doing ‘cardio’ My advice for training is: - Find exercise you like doing and can sustain! No point burning 4000 calories at training this week and 0 calories for the next 4 weeks. - Focus on training improvements. You might not be training to play sport professionally, however aim to overload your training - lift more weights, run better times etc. Get lost in the process of training! It gets pretty tiresome if you’re checking your watch every 5min to look at your calorie count... - Luke

04.01.2022 UNDER THE MICROSCOPE Dehydration causes muscle cramps We all know the feeling, either running, cycling or even at boot camp, the dreaded muscle cramp. They seem to last forever and occur at the most inconvenient time. Research has been back and forwards on what actually causes muscle cramps, with dehydration being the most common explanation.... But a recent study by Martinez-Navarro and colleagues has discovered an interesting link between strength training and muscle cramps. The study looked at 98 marathon runners who all undertake pre and post marathon testing. They found that both people who cramped and those who didn’t, both had the same hydration status after the race. What was interesting is that a large percentage of the people that didn’t cramp actually undertook regular strength training. The authors suggest that strength training may help prepare the muscles for extreme stress and reduce the chance of cramps. So if your someone who likes to run, cycle or play any kind of sport, undertaking a strength program may help reduce your chances of the dreaded cramp and boost performance! -Baily

04.01.2022 Wishing the best of luck to Daisy who will participate in the AFLW Combine this weekend as the clubs get a look at the physical capacity of the draft prospects, which will take place next week! As well as her regular strength work, over the last month we have worked on improving Daisy’s sprinting mechanics, contact with the ground and getting her familiar with the tests for this coming Saturday We’re looking forward to seeing her smash the fitness testing this weekend!

04.01.2022 Group Fitness kicking back off from Monday the 4th of Jan! CIRCUIT CLASSES & STRENGTH TRAINING Send us a message to secure your spot and start 2021 with the best value for money and accomodating training in town!

03.01.2022 Not too late to hit some health goals before Christmas !! We have our last group fitness block kicking off tomorrow AM and PM Circuit Classes ... AM and PM Strength Sessions Pre/Post Weigh and Measure Experienced / Tertiary Qualified Trainers Send us a message to secure your spot!

02.01.2022 What people think happens: Find motivation Start training Get results What actually happens:... Start training Get results Find the motivation from the results to keep going That initial spike in motivation never lasts. The key is to create a new routine and experience some early results to justify the changes that you have made!

01.01.2022 Well done to Lilly who was able to qualify for nationals at Regionals over the weekend with 2nds in the 100m & 200m sprint, and 1sts in the Triple Jump and Long Jump! Lilly was able to post a personal best time of 12.98 seconds for the 100m sprint, which is pretty amazing for someone just 13 years of age We have been working conservatively with Lilly, with the major focus on building a strength base that will help bring her overall time down, but also keep her injury... free! With so much scope for improvement, we can’t wait to see what the future holds for Lilly

01.01.2022 The Deadlift is a great exercise to build strength as it hits most of the posterior chain. The RDL or Stiff Leg Deadlift is a version of the lift that places a bigger emphasis on the hamstrings when done properly. Have a listen to Baily’s tip to minimise risk of injury to the back and maximise the load on the hamstrings!