Rachael McDonald PT | Sport & recreation

Rachael McDonald PT

Phone: +61 422 033 362

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• Sport & fitness instruction

22.01.2022 For all my gals out there that shy away from training their upper body because they don’t want to look too ‘bulky’ or too ‘strong’, let me just start by saying PLEASE DONT! It’s super important to train all of your muscle groups in order to have a in proportion physique and to assist with overall strength. If your main goal for example to lean up your legs or grow your glutes, which is a main focus for lots of women, then you can’t progressively overload (use heavier weights) if you don’t have the strength to do so from a lack of upper body strength. My favourite exercise for upper body is the lat pull down machine, try it out in your next session.

20.01.2022 Today’s tips are for all my girls out there who feel intimidated, lack self confidence or feel nervous to go to the gym (Trust me we’ve all been there) Here’s my best pieces of advice on how to overcome these, in my own personal experience and from what I’ve heard from other females in the same position Tip #1- Wear oversized shirts, black leggings, or looser clothing if you’re not yet comfortable with wearing tight and bright outfits. On my days when I’m training w...hen I’m either feeling bloated or not feeling the best about my self I love chucking on a oversized tee or hoodie to make myself feel less open in front of others. Tip #2- Blasting those headphones and listening to music that hypes you up and gets you excited. By listening to your fave songs it stops the anxiety and helps you to forget about the people around you. Tip #3- Have a workout plan or an idea of what workout you’re going to do either in a notebook, on a app or on your phone so when you’re at the gym you know what equipment you’ll need to use and each exercise you’re going to do, instead of walking around and looking lost. (Can confirm I did this all the time when I first started working out) Tip #4- This tip is for anyone that has felt uncomfortable while being at the gym by men or even sometimes females (trust me there are a lot out there). These are some ways to stop the staring: 1. Tie up a jumper or top around your waist while doing exercises such as squats, hip thrusts or deadlifts (this will stop the wandering eyes) 2. Set up your equipment in an area with your back towards the wall so no one can see behind you. 3. Pick a quieter spot at the gym to workout in that isn’t easily visible from other areas. 4. Stick to machines as most of the time you’re seated or have your back to others. All in all I find it sad that I have to make posts like this as I feel like in today’s society we should be able to go to a gym, exercise and smash out our workouts and go home without worrying about other people affecting that, but I really hope this advice can help you to feel more confident and excited when you go (and are able to return) to the gyms.

18.01.2022 Along side with R3 Fitness Maffra Re-opening SOON, We are looking to REWARD some action takers! Rachael is looking for 5 people who want to take their streng...th through the roof, improve their overall fitness and lose some unwanted extra kilos from lockdown If you’re committed to gaining a result like this, apply to be one of the 5 people Rachael transforms this Spring/Summer. Answer a couple of quick questions at the link, or send us a private message and we will chat shortly. Apply here > https://rachmac98.typeform.com/to/enpfvPIl See more

09.01.2022 There is ALOT going on at R3!! The gym has had some incredible growth since the beginning of the year, And as we have grown, we are able to continue to provi...de more and more value to you guys! Now let us introduce you to the team, and what you will be seeing at the gym over the coming weeks! (Left to right) - in our incredible social distanced pic! -Rachael; Rachael McDonald PT Most of you would have seen Each around in the gym by now! Rachael is one of R3 Fitnesses coaches who specialises in 1:1 and 2:1 work! and she is also our training manager! Rachael has a passion of building up her clients strength and confidence allowing them to become the best version of themselves, not just physically, but mentally as well! -Jesse; Owner of R3 Fitness and 1:1 coach. Jesse brings a no bs approach to training, with a major focus being on your physically strength and performance, while also using similar protocols to get you performing at the highest level mentally and internally as well. Jesse believes the learnings the barbell teaches you, carries over into all areas of your life. -Fin; Om Energy Yoga for Kids Fin is one of the creators of Om Energy yoga for kids and teens. After teaching weekly yoga classes for kids for three years now, Fin is expanding her locations by holding regular pop up classes as well as weekly classes in other small local towns. Fins classes are designed to bring fun and enjoyment to kids while having a positive benefits on their mind, body and soul. Fin specialises in children aged three to tweleve years. Bringing kids yoga to maffra is very exciting and Fin can not wait to meet and share yoga with your children! You will be seeing Fin in R3 starting next week! Monday the 3rd at 10am! -Emelie; Emjays Pilates A lot of you guys would know Emelie as well, Em has been been running classes at R3 since we opened! Emelie is an expert at pilates, has been in the game for years now and also shares her experience and knowledge in both group and private sessions! There also also a huge, highly requested new addition to Em’s classes here, adding an adult Yoga inspired class starting next Monday! You will find Emelie in R3 this Wednesday at the usual 7pm time for pilates, AND starting next week on the 3rd, at Monday 6pm! And Wednesdays at 7pm. Monday night 6pm Yoga Inspired- A different kind of movement from my typical Pilates class. In this yoga inspired class we will be focusing on yoga movements to create a mind body connection whilst incorporating the breath with each movement. A beautiful way to stretch and release out any stresses with a nice 10 minute relaxation at the end of class. Perfect for all fitness levels. Wednesday night 7pm Pilates class- Pilates is a perfect class for all fitness levels. This class is low impact which focuses on slow controlled movements isolating certain muscles which you might not usually work. Great for toning up muscles and improving flexibility, posture and balance. There is also another HUGE potential announcement coming soon, stay tuned We look forward to seeing you in here at 192 Johnson street, Maffra!! Thanks R3 Fitness! Rach, Jesse, Fin and Em!

09.01.2022 So excited to be taking on clients who are ready to change their life by becoming the best versions of themselves and help them kick their 2020 goals! Clink the link below or message me on this page if you’re interested or want to ask me some questions.

07.01.2022 Definitely need to give this a listen, couldn’t say it better myself R3 Fitness Maffra

02.01.2022 ANOTHER MASSIVE ANNOUNCEMENT! With the NEW gym coming. Our NEW team is building ready for the change Meet Rachael... Racheal is our new staff member! Who is bringing a lot of Passion, Drive, Knowledge and Skills to our team! We are super excited to have her on board! And the incredibly powerful message she is bringing to our team, and town! Having type 1 diabetes herself, lead to the understanding of how essential training is for your health! And from that, stemmed the passion, learnings and message she is bringing to our gym and town today! Rachaels message is about how Training goes past just the physical! It is about tying the Mental and Physical together. With the stresses and challenges of everyday life, the gym is a place for YOU and YOUR time. You leave feeling relaxed, focused, determined, empowered and confident. And Overcoming goals in the gym which then leads into an increase in all other areas of your life. Everyone should feel empowered and strong within their own bodies! She is standing against the stigma that only men can be strong, and teaching women and everyone to feel strong and confident within themselves! She has something awesome coming which will be announced on the 03/02 keep your eyes out for this!! Welcome to the team Rachael