Murilla Fitness Centre in Miles, Queensland | Gym/Physical fitness centre

Murilla Fitness Centre

Locality: Miles, Queensland

Phone: +61 7 4627 2157

Address: 4 Condamine Street 4415 Miles, QLD, Australia

Website: http://murillafitness.com

Likes: 1087

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

24.01.2022 DRUM ROLL PLEASE.... After 2 weeks of fierce competition, the winners of our 50 Calorie Assault Bike Challenge are: U/18yrs Male: LUKE BIDGOOD... Time: 3:12 U/18yrs Female: SELINA RICHARDS Time: 4:03 18+ Male: We have 2 winners! MORGAN DAVIES TOM HOONHOUT Time : 0:45 (tied for time) 18+ Female: KYLIE SALISBURY TIME: 3:02 40+ Male: TONY KEECH Time: 4:14 40+ Female: HELEN WYLIE TIME: 4:32 Congratulations to these people and everyone who participated in this challenge! We had attempts from members aged from 12 years of age (Selina) through to almost 65 years of age (Tony). This was a tough challenge, so hats off to you all for giving it a go!! Every attempt = a ticket into our Christmas Prize Pack, and this was drawn this morning at the gym. Winner: MORGAN DAVIES The awesome prize packs will be handed out this week before Christmas Congratulations and thanks to you all for your enthusiasm, effort and entertainment #assaultbike #christmaschallenge #stenhousefitness

24.01.2022 1000m ROW CHALLENGE WINNERS (Drumroll please) U18 female: Selina Richards... Time: 4:03:1 U18 male: Henry Bourne Time: 3:46:4 18+ female: Kylie Salisbury Time: 3:42:8 18+ Male: Aaron Daff Time: 3:00:9 40+ female: Helen Wylie Time: 4:19.2 40+ male: Andrew Ramage Time: 3:21.7 BONUS DRAW: (every attempt = 1 entry) Draw Winner: Shaun Casey Thankyou to everyone who took part in the challenge! We had some fierce battles along the way! 1000m as fast as you can is actually not a fun thing to do at all , but as we know - what doesn’t challenge you doesn’t change you. Good on you just for giving it a crack Congratulations to our winners! Please drop into the office to collect your prize - 1kg bag of TRUE PROTEIN (flavour of choice). A great reward for effort. Keep training hard towards those goals everyone. Challenges are fun, but remember that it’s what we do CONSISTENTLY that brings us the long term health and fitness benefits that we chase. So keep up the great work

23.01.2022 If you have trouble with sleep, I can’t urge you strongly enough to address this now. The health consequences of poor sleep are well documented. It’s so important! Address sleep hygiene and definitely get medical advice if things don’t improve.

23.01.2022 Thankyou Janene Banks for putting my business logo on my new gym tops. They look fantastic!! If you need any embroidery work big or small, be sure to contact Janine at JB DESIGNS! Great quality and great service LOGO design by Josh Stenhouse

22.01.2022 For all the weekend sporting parents out there

21.01.2022 Last hours to get attempts in the Row Challenge! All attempts must be received by midnight tonight. Winners revealed tomorrow Don’t miss out! #concept2rower #1000mrowfortime #rowchallenge

19.01.2022 What you eat and your body’s energy requirements to function properly needs to be in balance. Active people under-eating is just as much a thing as those who believe they don’t eat very much, but actually eat well over their energy needs each week. Each creates its own set of health issues. Get advice to address your individual nutritional needs. Cookie cutter generic diets and meal plans are a recipe for disaster.

19.01.2022 EFFORT The most important variable in terms of whether any training program will be effective for an individual or not. You can have the best written program around, however if it is not carried out with the required effort, the results just won’t happen. Keep these factors in mind when you train:-... Resistance Training - when you complete any exercise, in whatever rep range, you need to perform them to an intensity where the final couple of reps in each set are really tough. If you get through all reps easy, the weight you are using is too light or the tempo too fast. Keep increasing weight for sets until you find a working weight that really challenges you. That is set 1. Try to complete all your working sets at that weight, and try to progress up in future sessions. (However, if you can’t make it close to the rep range with good form, it is too heavy and you should go down a weight). Ask yourself what your rate of exertion feels like. If you feel like you are breezing through a training or conditioning session - you are not the fittest or strongest person on the planet , you obviously haven’t pushed yourself hard enough. Eg. If you are asked to Row 500m, you should be doing this as fast as you can, not a casual row. You should feel very uncomfortable and out of breath at the end. If you’ve talked your way through a workout, I guarantee you haven’t put in 100% Rest intervals - are prescribed, but rarely adhered to. I see this everyday. Sitting on your phone, talking, taking selfies between sets, checking yourself out in the mirror all takes your mind off the job and dilutes your training meaning you’re no longer working to the desired intensity for your body to require adapting to. So keep a check on just how long you rest between sets and your focus and intent. Of course there are many other factors which can effect your training results:- Nutrition Stress and sleep Hydration Compliance & Consistency Programming But if you only ever train at half strength, expect half strength results. Train with focus and get stuck into it - this gives you a much better chance of achieving the changes you want. #justdoit

19.01.2022 The men’s toilet is OUT OF ORDER tonight due to a burst water pipe. This will be fixed tomorrow morning. In the meantime use the ladies toilet as a unisex toilet or swipe into the disabled toilet. But we aim to have it fixed ASAP tomorrow morning. Thankyou

16.01.2022 Luke Bidgood competes on Sunday for Saints Weightlifting Club! Good luck to all Qld kids competing over the weekend. Have fun and LIFT BIG

16.01.2022 Our office is freshly re-stocked with your favourite True Protein products plus many new items! Our TRUE range now includes: WPI90 - various flavours Collagen Protein Protein Hot Chocolate... Pre-Workout Creatine Monohydrate Carnitine BCAA4:1:1 Electrolytes ZMA - zinc/Mag/B6 True Fuel True Greens Super C supplement Nootropics: Spark- brain function Zenn - stress relief Info on these products will be emailed to members, but please feel free to drop into the office when I’m there and check them out. @trueprotein

15.01.2022 Day 11 / June 11 headspace the National Youth Mental Health Foundation: The Push-Up Challenge 2021 is supporting headspace. In 2020, headspace provided assistan...ce to more than 170 000 Aussies aged 12-25. headspace has over 100 locations around the country, which provide no-cost or low-cost mental health services to young people. You can find out more about headspace here: https://headspace.org.au/ See more

15.01.2022 Always smiling, even after working up quite a sweat this morning. With the tunes on and volume turned UP, Laura completed:- 12 min bike 3 rounds x resistance circuit 500m Row finisher. ... Breathing and stretching. Laura Gray you are the strongest young lady I know in so many ways

15.01.2022 The gym office will be closed Monday afternoon (PUBLIC HOLIDAY) and also Thursday this week. Swipe card access 7 days as usual for members .

13.01.2022 Get to bed early More evidence on the relationship between going to bed late and lack of daily exercise. Important consideration for individuals with type 2 diabetes and obesity.

13.01.2022 To all our Members and Clients, I hope you have enjoyed a wonderful Christmas Day with family and friends. Hats off to those who have checked into the gym yesterday/today. I applaud you! They say that after a big day, some exercise is a great way to spark yourself back up, so I might try that later today... ( hmmm or ??)... Remember that Members have swipe card access as normal throughout the public holidays and I will be back at the office Tuesday. Ensure you keep up the QR checkin every gym visit, and follow cleaning and security procedures at all times. Have a fantastic long weekend - stay safe if travelling and look after yourselves #boxingday @saintsweightliftingclub @soniasten

13.01.2022 https://barbend.com/rogue-50-cal-challenge-results/ Rogue final results for their 50 cal challenge on a rogue echo bike

11.01.2022 FYI Swim Fit Miles pool information

11.01.2022 Due to Monday 26th April being a public holiday, the gym office will be closed on this day.

11.01.2022 BONE HEALTH IN OLDER ADULTS. We always tend to think and rationalize our treatment and programming approach in terms of a muscle, tendon, ligament, or specific ...pathology. When it comes to older adults, we as strength coaches and allied health professionals need to be particularly cautious about other health markers. One of them I wanted to talk about is bone health and osteoporosis. Osteoporosis is a loss of bone mineral density. It is a disease that weakens the bones to the point where they break easily. Bones in the hip, spine, and wrists are most vulnerable. Myth 1 It is believed that osteoporosis is a natural part of aging. It's true that the risk of osteoporosis grows as you get older. However, there are many things we can do to prevent it from getting worse. The top three are: getting enough calcium, vitamin D, and implement resistance training into your exercise routine. Myth 2 Only women get it. At the time of menopause, women may lose bone quickly for several years. But men can still be affected, by the age of 60 both men and women are losing bone at the same rate. Myth 3 You'll know when your bones get weaker. Unfortunately, you can't feel your bones get weaker. You may not know you’ve got it until you’ve broken a bone or get a bone density test done. It’s a "silent disease". Myth 4 Bones can't get stronger. On the contrary, it is possible to rebuild bone. Bones, like any other tissue in the body, adapt to load. Things to consider: - Bone adaptations occur where stress is applied. - Principle of progressive overload is applied to bone tissue too. - "Use it or lose it" is not just about muscle or tendon. - "Lowest bone mineral density will increase the most" (similar to those most deconditioned) - BMD improves faster at the beginning and then improvements slow down. Watson et al. 2017

10.01.2022 Advice from María Sabina, Mexican healer and poet - Heal yourself with the light of the sun and the rays of the moon. With the sound of the river and the water...fall. With the swaying of the sea and the fluttering of birds. Heal yourself with mint, neem, and eucalyptus. Sweeten with lavender, rosemary, and chamomile. Hug yourself with the cocoa bean and a hint of cinnamon. Put love in tea instead of sugar and drink it looking at the stars. Heal yourself with the kisses that the wind gives you and the hugs of the rain. Stand strong with your bare feet on the ground and with everything that comes from it. Be smarter every day by listening to your intuition, looking at the world with your forehead. Jump, dance, sing, so that you live happier. Heal yourself, with beautiful love, and always remember ... you are the medicine. " See more

09.01.2022 FYI miles Pool opening hours

09.01.2022 To avoid conflict this season, here are the definitive laws of backyard cricket #backyardcricket #cricketmumsunited #christmasiscoming

09.01.2022 We are in our 7th week now of our Foundations Strength Program and I have to share some of the positive feedback I have received from the group so far. @kaseylee.d is what many would call a perfect client. She has committed to the program 100% and I have virtually seen her metamorphosis before my eyes. She is usually at the gym every morning when I arrive and she completes every exercise with perfect form and tempo and to the best of her ability, each set. She has taken pr...ogress photos and given me a sneak peak, and they are incredible. But you don’t need photos to see the change believe me! What it shows is that even though the program is designed to be simple, it is still very effective. Dedicate yourself and follow the plan consistently and feel the difference. That’s the only secret there is to success! Kasey has a young family, but has managed to organise things so she can get to the gym to get the sessions done. Congratulations Kasey on such a great effort. Your results so far are a credit to you #stenhousefitness #foundationsstrength #strongwomen #fitnessmotivation @kaseylee.d @soniasten @murillafitness

08.01.2022 Chronic stress is a killler. The physical affect throughout your body is undeniable and this is why I feel it should be No.1 on the list of health factors to address. This is a great video to watch. It is very true - many people can’t remember what it feels like to not feel stressed. They will say they don’t feel stressed Yet their health tells a very different story. ... Stressed bodies are angry bodies. Learn breathing and other techniques to help calm the storm

06.01.2022 The bowel is made from very flexible tissue. It can stretch up to a good few metres. And when it's not being used, it’s very tiny, a bit like noodles. What is... your bowel and what does it do? Is it all about making poo? In the latest episode of My Amazing Body we interview Dr Ming Ho on the bowel. Stream 'My Amazing Body' at http://qld.health/MABBowel or subscribe on your podcast app or wherever you get your podcasts

06.01.2022 Exercise is the best anti-depressant!

03.01.2022 Looking for the owner of this Ring, found at the gym this morning. I have it in the office, so let me know if it’s yours.

02.01.2022 Please ensure resistance bands at the gym are used for their designed purpose and not over-stretched. This hand held band has been overstretched and busted (un-useable) and been put back on the rack and tried to be covered up by other bands Please make me aware of any breakages when they occur. I understand everything gets wear and tear over time. However we need to make sure equipment is used properly as well. Hand held bands are not to be used as power bands. ... And it’s not a good look to have broken gear put back on the shelf. Thankyou for keeping this in mind in the future Sonia

02.01.2022 True Protein Collagen is now in stock at the gym Non -dairy protein option. Gluten, Lactose and carb free. Great for hair, skin and nails. Builds Muscle and protects joints. Various flavours including natural. Check out our entire range of @trueprotein health and protein products in gym.

01.01.2022 Some more updated progress from our Foundations Strength Program members. Here is Kasey who has also continued with our program past the initial 12 weeks. As you can see, along with feeling much fitter and stronger, Kasey has gone through quite a dramatic change of body composition since she started. What does Kasey do? Basically, she is VERY consistent in turning up and getting all the sessions done each week. Both strength training and aerobic conditioning. ... Kasey is a young mum, but has organised her time to be able to come into the gym most mornings and have this time to focus on herself. Fitness will require you to make training time one of the priorities in your week. But It doesn’t require hours on end each day and it doesn’t need to be complicated or super stressful on your body. I’m so happy to hear about the health benefits that our program members have been noticing along the way - improved sleep, increased energy, increased strength, reduced joint pain and generally feeling great. Many have noticed fat loss, clothes fitting better and muscles! There’s no magic involved. Just follow a plan consistently, giving it your best effort. Once you feel how good it feels, you’ll never look back #healthylifestyle #healthandfitness @kaseylee.d @soniasten

01.01.2022 This can happen to people you would never think have issues with their heart. Don’t be complacent. Get the appropriate checks. Take action.