Phoenix Strength and Fitness | Fitness trainer

Phoenix Strength and Fitness

Phone: +61 420 442 306

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25.01.2022 Perfect... Sled is ready to go!!!

25.01.2022 Do you TGU ? What ? Turkish Get Up ! ... It's a fairy complex exercise but when it's broken down into stages it becomes far more simple than it looks... Although it does take practice to perfect each stage and it may look a little clunky at first... given time it's quite a beautiful thing. My client did a great job in her first session learning how to do the TGU, picked it up fairly quickly. Now we will just work on tweaking all the little finer details. We started by using a shoe first, balanced on top of the fist no holding the shoe! This is to ensure that we keep her arm straight throughout the movement for correct technique if the shoe falls we know her arm wasn’t straight. Once she was able to complete the TGU without dropping the shoe we graduated to a light kettlebell. So why do it ? Well apart from being a pretty impressive party trick to show you friends ha ha ha .. it has lots of benefits ! Including... Improved leg drive we all love strong legs! A lunge pattern more legs! Glute activation more work for the booty! Unilateral development which is working one side of the body only Core recruitment so important to work on core strength for so many reasons Rotator cuff stabilization strengthening the muscles that support the shoulder An overhead hold great for core, hip and shoulder stability & strength Two hip hinges - More core strength, hip mobility and strengthening the posterior chain hamstrings, glutes and lower back. A primitive rolling pattern using core, dynamic stability work, mobility & flexibility. TALK ABOUT BANG FOR BUCK !!!!! If you are interested in learning how to do a TGU and work with kettlebells in general shoot us a message !

24.01.2022 HOME STUDIO UPDATE I’m still chippin’ away at the home studio! A little more painting over the weekend.. the ceiling is done now and I painted the entrance grey too... still have another coat to go on though. ... Also we had some more equipment rock up... The Hip Thrust machine and the Safety Squat bar!! Can’t wait to try these out ! Hopefully the mirrors go up soon... just waiting on a mate ... Also I did some grass shopping over the weekend to replace the concrete jungle ... of course my taste was the most expensive... soft fluffy grass The next big job will be laying down the mats on the floor!

22.01.2022 Just a few pics from Saturday Mornings Boxing Session! The ladies did a great job working up a sweat ! PS. We love seeing our little people join in too! So cute! ... Come join us next Saturday at 8.45am - PM for more details

21.01.2022 How cool is this ?! A little time lapse of artist Danny Mulyono creating my amazing Super Hero mural !

18.01.2022 ATX Glute Shaper Hip Thrusts... Banded Deadlifts...... Nordic’s.... Split Squats... All for the

16.01.2022 How lucky we were this morning ?!? Adelaide really turning on the winter sunshine today !!! Perfect morning for some outdoor boxing!... Next Saturday’s forecast is looking pretty good too!!! PM if you’d like to join us!

16.01.2022 HAPPY FATHERS DAY to all of the Dad’s today!! We love you and appreciate all you do for us !

16.01.2022 Studio Progress... Mats laid down in what was the garage area... Can’t wait to see what it looks like with the equipment set up !

15.01.2022 Here's a little Kettlebell Drill I did yesterday ! If you don't have any experience in Kettlebell Training and would like to learn more send us a Private Message to find out more ! https://www.youtube.com/watch?v=PW6Bgbm8B64

14.01.2022 R U OK ? I'm sure most have you have seen on Social Media that today is R U OK day. This is a great initiative to remind us all to check in with each other but also to check in with ourselves.... So of course if you see a friend or family member that seems to be struggling or looks a little off energy wise then it would make sense for us to ask the question. However, you often hear of stories of people committing suicide that didn't ever show signs of having problems. Family members & friends are shocked as never saw the signs as they always seemed happy and their life seemed to be great. So I know this initiative is about asking each other if we are OK but I believe we also have a personal responsibility in managing our own emotions and mental health. Firstly, being able to know self and be aware of our emotions and state of mind. Then having a tool kit to be able to be able to self regulate. For me my tool kit comprises of things that I know lift me up... Music, dancing, meditation, yoga, time to myself, grounding myself in nature, walks along the beach, exercise, reading books, cuddles with my kids, getting in the sun and I love taking walks down memory lane by looking at old photos - a reminder of how lucky I am for all of the experiences I've had and the people I've shared them with. I also have a few techniques I use to balance perceptions of situations. However, sometimes when things are really tough these things just aren't enough. So the next step is recognizing this and having the COURAGE to reach out for help BEFORE you get to a state of overwhelm. For me I will generally reach out to my mentors. Depending on what the issue is - if it's business I might talk to my financial advisor or my mentors in the fitness industry. If it's personal I will see my councilor, who I see once a month anyway - which I do because I see it as mental health maintenance. So we nip things in the bud before things get too bad. Then of course it's always great to catch up with a friend or family member to get things off your chest over a coffee or glass of wine. I know most of you will intuitively have these things in practice already, but it would be a great exercise for you to write these things down and see how well you self regulate and who your support network is. Feel free to share some of the things you have in your TOOLKIT !

13.01.2022 Saturday Morning Boxing at 8.45am tomorrow morning! Shoot me a PM if you would like to join ! https://www.facebook.com/events/414121996210450/

13.01.2022 What a trooper this young lady is.... Started her leg sesh with 4 sets each of leg press.... leg curl machine and stiff legged deadlifts. THEN finished off with a killer leg circuit... ... Four rounds off... Sled Push up and back on the 12.5m sled run.. Lunges the length of the sled run one way... Step ups 10 each leg... Then lunges back the other way on the sled run... NO BREAK Start the circuit again until 4 round are completed. Let’s just say she smashed it !

13.01.2022 Chin Up bar installed today! Also handy for the TRX suspension kit.... rings.... dead hangs... and lots more !

12.01.2022 Thank you Simone-kate Regina Denman from Indi Rose Photography for coming out and capturing some photos of our Saturday Morning Outdoor Boxing session !! Great shots !!!

12.01.2022 What a beautiful day it’s going to be for Boxing tomorrow !!

12.01.2022 Christmas came early today!! The Astro turf got delivered for the sled run that will be going down in the carport! Also the Force USA GHR GHD Machine arrived ! ... That is Glute Hamstring Raise & Glute Hamstring Developer... Hmm buns & hammys will be on

10.01.2022 Just a little PT Home Studio Art by Danny !! The brief I gave Danny was a Mural of me as Wonder Woman... my daughter Ivy as Captain Marvel & my son Phoenix as Captain America. Think he nailed it. ... Yes I know that there will be a few Comic Fanatics that would argue these characters come from different franchises... Marvel & DC Comic... but I don’t care. I make my own rules. Thanks @d_muly !

09.01.2022 Excited would be an understatement... This is the back wall in my garage which will be transformed into my Home PT Studio. I’ve always been inspired be Wonder Woman... yes a fictional character... however I believe her spirit & essence lives in every woman. ... So it only made sense to me that She would make her presence felt in this space. Danny is an amazing artist and he just happens to be a fellow Indo family friend I’ve known since I was a wee little girl ! It’s been great to watch him grow is talent & skills over the years. Can’t wait to see the finished result!

08.01.2022 We got turf !!! Can’t wait to put the sled together and test it out! It’s going to be a long 12.5m push ... The studio is really coming along ! Still more equipment to come including 2 squat racks !

06.01.2022 Glute Ham Raise....

05.01.2022 Did a bit of a Binge Watch to catch up on a few Episodes of my favorite talk show The Red Table Talk. Stumbled across this Weight Loss Transformation Episode To be honest I was almost going to just skip this episode cos you know I think we’ve watched biggest loser a million times and there probably wasn’t going to be much I didn’t already know about weight loss. And I was kind of right However there were a lot of GOLDEN NUGGETS in here that I resonated with, things I ha...Continue reading

04.01.2022 Great day spent with my lovely clients testing out a few recovery methods at Peaq Recovery! Thanks to Kym & Rob for looking after us all today !

04.01.2022 Yay!! Signlab have done it again! Loving my new car sticker!

01.01.2022 Thank you to Daniel and the team at Signlab for whipping up this awesome A-Frame sign! Looks awesome !

01.01.2022 Thank you Bianca! Glad you’re enjoying training and we love having you as a part of our community #phoenixstrengthandfitness #indahsannycoach #goodlifewestlakes #ptadelaide #fitness

01.01.2022 Rain Hail or SHINE !!! Boxing is on!!!