Outer Strength Fitness | Sports & recreation venue

Outer Strength Fitness

Phone: +61 420 595 080

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25.01.2022 KETTLEBELL 101 Check out OSF trainer @manton.liam top tips for correcting your kettlebell swing!

25.01.2022 Want that delicious taste without high calorie sauces? Then give this a try. Make sure you save the recipe! WHAT YOU NEED: For the dressing: 240g) Greek yogurt... 3 tbsp. green curry paste 4g coriander, chopped 1 lime, juiced 1 tsp. chili powder 1 tsp. turmeric tsp. paprika 1 tbsp. honey salt, to taste For the salad: 450g) cooked, shredded chicken breast 160g green peas, defrosted 1 capsicum, chopped 1 small red onion, diced salt and pepper, to taste 1 tbsp. sesame seeds WHAT YOU NEED TO DO: Make the dressing by mixing the dressing ingredients in a small bowl, then set aside. Place all the salad ingredients in a large bowl, add the curry dressing, and mix until well combined. To serve, season with ground black pepper and sprinkle with sesame seeds.

24.01.2022 SIMPLE FIXES One of the most common exercises in the gym is the lat Pulldown. A great exercise for the back muscles but done incorrect a lot of the time.... Here are OSF Trainer @alexdrury3 most seen common mistakes and top tips for a better wide grip lat Pulldown. Turning head away Letting the bar travel away from the body Having a weak grip which can result in very sore forearms Keep your eyes forward Keep the bar travelling towards your sternum Strong grip Arm path comes back and down Give these quick and easy tips who in your next session!

23.01.2022 TRAINING STRUCTURE TIP It is so important to have training structure when exercising, especially when you have a busy lifestyle. Our best tip is to schedule and block out all your sessions in your weekly calendar and treat them as a non negotiable event that you cannot miss, just like you would any other important event.... Remember, training is for you and your overall well-being. You must make time for it.

23.01.2022 8.5kgs in 12 weeks! 3x resistance training sessions per week, plenty of steps each day and eating more foods from the land has helped LEAN by OSF client Rachel drop a massive 8.5kgs in only 12 weeks. Great consistency and a lot of hard work has made this result happen for Rachel!... Well done!

23.01.2022 FOOD TRACKING Tracking our food is one of the best educational resources for when it comes to nutrition and monitoring your daily calorie, protein and nutrient goals, but overtime and can sometime be a burden on us. You are not going to be tracking food for the rest of your life and it's important that you take time away from tracking and till implement the educational takeaways you have got whilst your where in a tracking period.... Swipe to see the most common signs of when you should take a break from tracking. See more

22.01.2022 CONGRATULATIONS to OSF Clients Donna and Bonnie who stepped their way to huge figures, both racking up well over 100,000 steps for Weeks 2 and 3! Well done, ladies!!! Both Margaret and Marie also put in huge efforts to increase their steps from the week before! All four clients have earned themselves a PT session as a prize! ... Which OSF Client will win MOST STEPS in August?!?! See more

22.01.2022 It’s the event you’ve dreamed about, mused over, joked with your trainer about and now it’s here! OSF has done the incredible, merged fitness with socialising, food and a little bit of WINE, and the product is PINOT & PILATES!... Picture this On arrival you will be welcomed with open arms and shown to your Pinot on your Pilates mat! From here you will spend the evening sipping away at your Pinot, engaging in a Pilates session from OSF trainer Siobhan, and being served Paella after your session is complete. Doesn’t that sound divine? When: Wednesday December 2nd, 6.30pm (Doors open at 6.20pm, Pilates to commence at 6.45pm) Where: Foodie Del Mar, 133 Avoca St Randwick Cost: $75 per ticket What’s included: Pinot Gris or Noir (2x standard drinks served together) 45 min Pilates session Paella and mingling to conclude the evening Additional drinks available to purchase We expect a sell out so book your spot now via the link in @outerstrengthfitness bio!

21.01.2022 USING A PLATE FOR CRUNCHES? One thing PT’s see very often when using a plate for crunches is using it as a momentum tool, usually starting the plate above the head and then flinging it in front to aid the body to crunch up not making the abs function as efficiently as possible. To fox this, simple keep the weight plate above your eyeline and try your best to keep it there throughout the crunch and whole set.

21.01.2022 STRONG by OSF, coming 28/9/20

20.01.2022 NEW TO RESISTANCE TRAINING? As it’s the new year and gyms get busy, you may be unsure of the ideal starting weight for certain exercises you can lift if you’re new to resistance training. With our experience of training all types of clientele, here are our best recommendations for dumbbell and barbell starting weights that you can implement straight away!... These weights will vary from person to person but it’s a good place to start for your resistance training journey and remember to use our advice for correct weight selection on each post! Make sure you save this post for future use.

20.01.2022 HONSETY When trying to achieve a health and fitness goal, being self honest is one of the most important mindsets on your journey. This is where you can reflect on your current behaviours you're currently doing as seeing if they align with the behaviours that are required to achieve your desired goal. Becoming self-honest takes time and it has to be practised over time and might shock you initially because of you will realise your current behaviours that is holding you b...ack. Are you self honest? See more

20.01.2022 Make this your new mantra!!!

17.01.2022 9.2kgs and 8% body fat What amazing results from one of our Lean by OSF clients dropping a massive 9.2kgs and 8% body fat. This client has been very compliant with all her training sessions which included 3-4 resistance training sessions per week, lots of steps and a few cardio sessions when needed.... OSF senior trainer Siobhan said about her client " She is one of the most hard working clients I have seen focusing on not only her fat loss goals but strength goals as well, achieving personal bests in every session. Well done!! If you're struggling to lose the unwanted kg's that may have come on since COVID and need some extra guidance, click the link in @outerstrengthfitness bio and claim 2x complimentary consultations to map out your success with one of the @outerstrengthfitness trainers. See more

17.01.2022 First time hitting 100kgs for @rachel.monaghan

17.01.2022 YOUR TDEE Total daily energy expenditure (TDEE) refers to the rough amount of calories that you actually burn each and every day. Finding our your true TDEE can take time and has lots of factors that can affect it. There are 4 main variables that contribute to your TDEE.... 1: BMR - The total amount of calories you burn in a 24 hour period for basic bodily functions to work. So think of lying down in bed for 24 hours without movement. 2: NEAT - Non exercise activity thermogenesis refers to calories burned without planned exercise. So fidgeting, normal steps, any daily movement. 3: Physical Activity Level (PAL) - Affected by duration of exercise along with the type of exercise. The amount of calories burned with your PAL is usually over estimated. Especially with resistance training. 4: THERMIC EFFECT OF FOOD - Affected by macro make up in your meals and the size of your meals. Your body burns calories to digest the food, but it doesn’t contribute to your TDEE that much to make huge differences.

17.01.2022 Are you in need for a low calories dessert option that is full of nutrients ? Then you must try our Frozen Blueberry Yoghurt. Click the link in @outerstrengthfitness bio for the full recipe.

16.01.2022 WORDING Different wording and marketing is thrown at us all day long, making us believe that some foods are better than other foods but really it depends on your goal. Let's break down two popular snacks where one will be healthier for us and the other lower in calories. Depending on your goal, your nutrition choices will either be health focused, body composition focused or both (ideally always the first one). If you had to choose between the muesli bar and twirl for ...a more health focused goal, the muesli bar wins hands down. Plenty of nutrients, high in fibre and could keep you going for a couple of hours. When you're looking for a more body composition friendly snack between the muesli bar and twirl, the twirl wins is half the amount of calories per serve, purely because it has less calories. A thing to point out though, the twirl will have barely any nutritional benefits for you and will probably leave you hungry quite soon after. So it's up to you. If you would prefer a more health focused snack then choose the muesli bar. If you need something that may be more calorie friendly per serve, choose the twirl. Just because something may be wording "healthier", it doesn't always mean that it is a low calorie option. See more

16.01.2022 COMPLIANCE 101 When trying to achieve your goals, we all know it's very important to be as compliant to the behaviours that will help us achieve our goal as consistently as possible. If you're consistently compliant you will see results, FULL STOP. If you're not compliant, then you may either be in one or both of the compliance categories. There are types of Non-Compliance: Known Non-Compliance and Not Known Non-Compliance.... Swipe Left to learn more about Known Non-Compliance/Not Known Non-Compliance and see if you may sit in these categories if you're not seeing the results you wish. See more

16.01.2022 How strong is your WILLPOWER?

14.01.2022 This honey garlic drumstick recipe is simple and delicious that will get your tastebuds going that you can have with any salads and veggies. Click the link in @outerstrengthfitness bio and head to the FREE RECIPES tab for the full recipe!

14.01.2022 ADDING RESISTANCE Are you finding your chin ups, pull ups and dips pretty easy now and want to test yourself? Then try adding extra weight just like MUSCLE by OSF client Nick here with his dips adding an extra 10kgs.... @sebzj your turn!

14.01.2022 The newest member of OSF

14.01.2022 LOWER CALORIE SWAPS Here are two great examples of some of our favourite meals that can be swapped for a lower calorie option if fat loss is your current goal.

13.01.2022 LOOK AFTER YOUR NECK An easy trap we can get into when deadlifting is trying to keep a neutral spine, solely focussing on the lumbar spine and not the neck. A lot will lift their chin up which will cause unnecessary extension of the neck which can cause a lot of neck and trap pain, especially when lifting heavy. When thinking about the process of keeping a neutral spine in the deadlift many think that it refers to the lumbar spine (lower back), whilst that’s very true, ...it’s important to keep a neutral spine at every point of your spine, which includes the neck! To fix this and ensure that you have an neutral spine, simply keep your chin tucked throughout the whole movement which will help you look after your spine!

13.01.2022 BREAKFAST OUT We all love eating out for breakfast and one meal that is very popular in Australia is smashed avo on toast. It's full of healthy nutrients, tasty and will keep you full but it can pack on the calories pretty quickly without you realising. Another healthy and a lower calorie option for your fat loss goals that you can choose at a cafe is eggs and bacon. Yes, bacon is okay to eat if you like it. The meal is a great high protein meal, full of nutrients, ta...sty and much less calories compared to smashed avo on toast. The choice is up to you. If you can fit in the smashed avo into your daily calorie intake then have it, but if you want something more calorie friendly, eggs and bacon will be a good option. See more

12.01.2022 Regardless of age, experience or goals, resistance training will benefit everybody just like it has for OSF client Margaret over the past 2 years. Do you need some guidance with resistance training and don't know where to start? Click the link in @outerstrengthfitness bio and claim two complimentary consultations with one of our amazing personal trainers to map out your instant success.

12.01.2022 All smiles at OSF. Let’s finish the week well!

12.01.2022 Feeling like pizza and want to save almost hald the amount of calories than one from a store? Click the link in @outerstrengthfitness bio for the full recipe of our Sweet Potato BBQ Chicken Pizza.

11.01.2022 BODY RECOMP When gyms opened 8 weeks ago, OSF client Nick set some body composition goals to increase muscle mass and strength on our Muscle by OSF program. During the first 4 weeks, we focussed on a mini cut before we upped calories to promote muscle building. No reverse dieting, straight to slight surplus calories making adjustments where needed. Up to over 3000 calories now!... Over the past 8 weeks, Nick has lost over 3kgs of fat mass and has put on 1.3kgs of muscle mass, dropping 3% body fat in the mean time. When someone tells you, you can't lose body fat and put on some muscle, they're wrong. It can happen if you train hard like Nick and ensure your nutrition is consistent 95% of the time. #4000alcoholcalories If you want to put on some muscle, whilst trying to minimise fat gain, click the link in @outerstrengthfitness bio and access your 2x complimentary consultations today. See more

10.01.2022 Are you ready to transform your eating habits? With 80 amazing meals full of nutritious, healthy foods you will help you become a healthier, happier, more confident version of yourself in no time. Get your 24hour special price now: https://www.outerstrengthfitness.com/its-all-about-health/

08.01.2022 You're never ALWAYS going to feel motivated enough to go to the gym, reach your step goal or stick with your meal plan. The ones who get RESULTS are the ones who do it ANYWAY.

08.01.2022 BARBELL ROW QUICK FIX A great exercise that can target multiple parts of your back and strengthen up your core dramatically. Swipe to see the most common mistakes and the easy tips to correct a barbell row the next time you do it.

07.01.2022 Over 3 years and counting with @outerstrengthfitness for @mtjoey

06.01.2022 Training doesn’t always have to be serious!

06.01.2022 Remember: The best, most sustainable results are achieved when you create lifestyle changes that are beneficial for your body and your mindset, not from cutting out every food you love and enjoy.

06.01.2022 One of our favourites, chicken and pesto! A great dish for clients on our LEAN by OSF program! WHAT YOU NEED: 4 zucchini, spiralized 450g chicken breast, chopped ... 2 tbsp. olive oil 4 tbsp. green pesto 300g cherry tomatoes, halved 30g parmesan cheese, grated fresh basil, to serve chili flakes, to serve salt and pepper WHAT YOU NEED TO DO: Make zucchini noodles using spiralizer or a vegetable peeler. Heat 1 tablespoon of olive oil in a large pan over medium heat. Season the chicken with salt and pepper and place the chicken in the pan for 8-10 minutes, ensuring it is cooked all over. Once the chicken is cooked through, transfer to a plate and set aside. Next, cook the zoodles. In the same pan, add the remaining tablespoon of oil, pesto, tomatoes and zucchini noodles. Stir well, until the zoodles are coated with the pesto. Add the chicken back into the pan, along with the parmesan cheese and toss. Add more salt and pepper if necessary. Serve with fresh basil and chili flakes. See more

05.01.2022 With the temperatures rising, this Chicken, Green Bean and Grapefruit salad is a must try. Click the link in @outerstrengthfitness bio and head to FREE RECIPES for the full recipe!

04.01.2022 Mother and son training! Doesn’t get better than that for a training partner.

03.01.2022 First time hitting 100kgs for @rachel.monaghan

01.01.2022 PILATES by OSF is here! Starting this Friday at 12pm for OSF clients only and then we will be opening spaces up to the general public starting December! We have created PILATES by OSF to bridge the gap between resistance training and pilates with Pilates Randwick. You will hear that resistance training is best for you from some, and other will preach that pilates is the only way to get strong and to tone. PILATES by OSF is specially designed to complement your resistance trai...ning efforts so you can reap the benefits of both worlds. PILATES by OSF is a semi-private Pilates in Randwick offering that aims to maximise the trainer-client ratio, resulting in a truly personalised experience each and every session. We currently offer 3 types of Pilates sessions weekly: BURN, SCULPT and REVIVE. Head to www.outerstrengthfitness.com/pilates or click the link in our bio to find out more and to book your spot!

01.01.2022 There is no substitution for hard work. Remember that as you start a new week to set you up for success.