Real FITT Strength + Conditioning in Mitchell, Australian Capital Territory | Gym/Physical fitness centre

Real FITT Strength + Conditioning

Locality: Mitchell, Australian Capital Territory

Address: 2B/20 Winchcombe Court 2911 Mitchell, ACT, Australia

Website: http://www.realfitt.com.au

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25.01.2022 This one’s appropriate for a Saturday! . We all know that one of the side effects of drinking too much beer is dehydration. This study looked at the impact of having a few beers post exercise and the effect it had on hydration/recovery going forwards. . The results showed that a moderate intake did not alter the recuperation process, so long as you hydrate (with water) during and after exercise! We are not proposing that everyone go out and have a few beers after they train, ...but know that one or two beers won’t derail your recovery! Moderation is the key! . Credit @ylmsportscience for the infographic. . #strengthtraining #strengthandconditioning #strengthandconditioningcoach #strong #strengthcoach #training #gym #gymmotivation #liftweights #beer #running #beers #alcohol #drink #water #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym See more

25.01.2022 Nearly every single person we work with suffers from some degree of what’s known as upper crossed syndrome! . Do you spend the majority of your day working at a computer and always feel tight/sore across the top of your shoulders/back of your neck? If so, then you possibly suffer from it in some capacity as well! . These days, we’re constantly hunched over forwards, either working on a computer or looking at our phones! Our bodies adapt to this! The muscles at the front (thin...k pecs) become tight and our thoracic spine (t-spine) becomes stuck in that hunched over position. As a result of this, the muscles of the mid-upper back (incl. external rotators, rhomboids and mid-lower traps) become weak and inhibited and the upper traps and levator scapulae have to pick up the slack and bear extra load (hence, partly why you become tight/sore across the top of your shoulders). . How do we go about addressing this (in the simplest terms possible): . Mobilise the t-spine; Lengthen/relax the pecs and lats; Activate/strengthen the mid-upper back (incl. external rotators, mid-lower traps and rhomboids). Move more! Just in general! . It’s all well and good to go and see a Physio/EP/PT for 1 hour a week to try and address issues like this, but if you want to see noticeable improvements you need to make lifestyle changes. We understand that people need to use a computer and they need (more likely want) to use their phones, but if you want to make a change, you need to make mobility (T-spine, pecs and lats) and activation of the mid-upper back, part of your everyday life and aim to move more in general! If you spend the best part of 15 hours a day (accounting for 8 hours of sleep), in that hunched forward posture, then you only spend a couple of hours per week trying to improve your posture, very little will change! . #stregthandconditioning #strengthandconditioningcoach #strength #strengthtraining #uppercrossedsyndrome #janda #thoracicspine #thoracicmobility #upperback #upperbackmuscles #athlete #athletes #computerwork #phones #tight #tighttraps #realfitt #realfittgym #canberra #canberragym #canberralife #canberralocals See more

25.01.2022 #askjoe - One of the RealFITT owners/directors, Joe Matthews, answers your questions. If you have any questions, send them through. Q: Does strength training help with weight loss? A: I will preface this by saying that diet is the most important factor, when it comes to weight loss. For this answer, I’m just going to talk about training.... I think it's best to quickly pre-frame this answer with some context... Anyone engaging in strength training shouldn't rely on it solely as a means to lose weight, but rather as an important ingredient in a balanced program that helps you increase lean muscle mass and reduce your body fat percentage. This program could include both cardiovascular (aerobic), and anaerobic training on a weekly basis. This combination can be a super healthy way to get great results both physically and psychologically, it also has enough variety to keep you interested and motivated long term. This moves you towards a lifestyle change and longevity rather than a 'quick fix' mindset. In saying that, the short answer is yes, strength training certainly can help you lose weight. When programmed correctly it will help you to increase lean muscle mass which in turn requires more caloric expenditure, this can mean an increase in metabolism. Whilst there are many variables that contribute to your metabolism, many that are genetic in nature, strength training certainly can help pick it up. Strength training's major benefits though, are not seeded just in metabolic changes but more so in what else it can do for you. Some of these benefits can include: Getting stronger - means you can train harder, utilise more calories and increase EPOC (post exercise oxygen consumption). Whilst generally not major in its energy usage increases, every little bit counts. It also means improved bone health and stronger muscles. Improves performance - means you can be more athletic and engage in a larger variety of physically challenging activities Joint strength - means improved stability and joint resilience Sense of achievement - means improved mood, psychological resilience, and satisfaction of effort Reduction in age associated loss of muscle mass The list could go on, but we've covered some of the main ones here. In summary, whilst strength training can help you lose weight and certainly has many, many benefits outside of weight loss, you should consider using it as part of a balanced program that also ensures you have a healthy heart and lungs to use those muscles you've built from strength training more effectively! See you in the gym! - Joe #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

25.01.2022 We’ve got some new equipment! 2 new assault bikes! Bill is looking forward to christening them in tomorrow morning’s class! #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

24.01.2022 Our Bay Games teams are locked in! Everyone will receive an email, shortly, with more info! . Well done to the members of team RealFITT, who competed in a weightlifting comp on the weekend! Everyone killed it! . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

24.01.2022 Keen to do the Bay Games teams workouts here at RealFITT? Let Alistair know by lunch time this Friday (25/09)

24.01.2022 In regards to strength training, the heavy lifts are the easy part of the process! . What we mean is, it’s easy to get motivated when your coach is with you and there’s a bit of weight on the bar! For most people, this is the fun part! . What’s not easy is slowly and diligently working through your warm-up every session! Doing all of your accessory exercises with good intent and focus, every session! And then doing all of your recovery activities, after every session! Doing t...hese little things consistently is what’s hard! And often what separates the great athletes from the good athletes and what separates the people that move well when they’re older, from those who don’t! . Doing the little things consistently is what’s hard! The heavy lifts are the easy part! . #strengthtraining #strength #strengthandconditioning #strengthandconditioningcoach #strengthcoach #training #gym #gymmotivation #warmup #liftheavy #heavylift #weighttraining #dothelittlethings #cooldown #recovery #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym See more

23.01.2022 @rileyjwatson talking bracing! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

22.01.2022 Understand why you’re doing each exercise! Then, make sure the exercise is actually doing what you want it to do! . E.g. if you’re doing clams or lateral band walks, as part of your pre workout activation, to get the glutes going, but you’re not feeling it in your glutes and all you’re doing is firing up TFL, then this defeats the whole purpose of doing the exercise! . E.g. if you’re doing RDL’s, the whole purpose is to strengthen the posterior chain, specifically the hamstri...ngs and glutes. However, if you don’t feel it in your hamstrings and all you feel is your lower back, once again this defeats the purpose of doing the exercise! . Quite often if you’re not feeling it in the intended muscle groups, this means that your technique might need addressing. However, for various reasons, some exercises just aren’t right for certain people! Ensure your technique is on point, but if you still don’t get the intended training effect, another exercise/variation may be required to get the training effect you’re after! The specific exercise/variation doesn’t always matter, as long as it’s achieving the training effect you’re after! . Understand why you do each exercise and ensure it’s actually doing what it’s meant to do! . #strength #strengthtraining #strengthcoach #strengthandconditioning #strengthandconditioningcoach #strong #training #gym #athletedevelopment #athlete #athletes #sport #sports #gymmotivation #intent #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym See more

22.01.2022 Do you primarily breathe through your nose or your mouth? From now on, try to breathe through your nose as much as you possibly can! . There are many benefits to nasal breathing, some of these include: The nose filters air better, meaning more of the things we don’t want to inhale don’t get in; You will sleep better;... Nasal breathing helps stimulate the parasympathetic nervous system, helping you relax, leading to decreased blood pressure; Nasal breathing is linked to people being able to better control feelings of stress and anxiety. The next time you feel stressed, try taking a few deep breathes through your nose! . Focus on trying to breathe through your nose as much as you possibly can. Even when you start exercising, try to nasal breathe for as long as possible. Eventually you will need to breathe through your mouth, as intensity increases, but see how long you can go without breathing through your mouth. . . #strengthtraining #strengthandconditioning #strengthandconditioningcoach #strong #strengthcoach #training #breathing #nasalbreathing #breathethroughyournose #nose #mouthbreather #nosebreather #gym #relax #stresscontrol #breathebetter #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym See more

21.01.2022 The Swiss bar is a great bench press alternative! The more neutral grip is particularly good for those with banged up shoulders! . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

20.01.2022 These are 2 common myths we here perpetuated! . Strength training will not make you bulky! Will it increase your lean muscle mass? Yes, but you’re not going to look like Arnold Schwarzenegger, just because you start strength training 2 - 3 times per week! To build significant amounts of bulk, takes a lot of time and a lot of hard work! Don’t use this as an excuse for not strength training, because it’s not something you need to worry about! . Just because you get to a certa...in age, that doesn’t mean you have to stop doing anything, including lifting heavy weights! Are you going to be able to lift the same weights at 50, as you did at 30? Probably not, but you can still lift heavy, relative to your strength level! As long as your technique is good and you’re smart about how you program (don’t go really heavy all the time), there’s no reason you ever have to stop lifting heavy weights! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaches #coaching #gym #training #myth #bulky #heavyweights #age #strong #canberra #canberragym #canberralocals #canberralife #realfitt #realfittgym See more

19.01.2022 These are good! Particularly good one for your warm-up! . . The kettlebell being upside down means that your technique has to be good. They challenge your shoulder stabilisers, making them a good exercise to include in your warm-ups, prior to any upper body pressing. You’ll have to check your ego, when it comes to the weight, they’re deceptively tough! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

18.01.2022 Nate hitting over a 3 x body weight clean and jerk with his first ever attempt! The future is looking bright! @realfittgym weightlifting team will be hitting the platform this weekend @weightliftingact club champs! Nate wants to get involved by they don’t have an under 20kg weight class... @abeerthept #rfcrew #rfweightlifting #rfpowerlifting #strength #sports #coaching #snatch #clean #jerk #squat #bench #deadlift

18.01.2022 Labour Day, next Monday (5/10/20), the gym will be open from 8am - 11am and @bill_porter will be running a class at 8am! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

18.01.2022 A specific program or specific exercise might work really well for one person, but then you give it to another person and it completely messes them up! . This is why there is no point arguing about the best exercises/programs, because the best exercises/programs are specific to each individual person! . Take squats for example; front squat, back squat, goblet squat, box squat, Zercher squat... overall, one is not better than another! Whichever works best for the individual pe...rson, that’s the best exercise, at that time, for that person! . #strength #strengthquotes #strengthandconditioning #strengthandconditioningcoach #training #strengthcoach #coach #conditioning #gym #athlete #athletes #athletedevelopment #exerciseselection #performancecoach #sport #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym See more

18.01.2022 Our Saturday class in full swing #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

17.01.2022 Look at what we now have, our very own ski erg . We can’t wait to see our members putting it to good use . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

16.01.2022 RealFITT TV! . Please let us know, if you’re interested in participating in Bay Games! . The protein is coming! Hopefully it will be here soon! .... . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

16.01.2022 Saturday morning class . . Just a reminder, we will not be running our usual Saturday morning class, next Saturday (5/12/20), due to our members Christmas party. The Christmas party will kick off at 10am, anyone and everyone who trains at RealFITT is invited . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

15.01.2022 Here are some highlights with our lifts and shenanigans, from today's weightlifting comp with the RF team @ali.coaches @anthonycanning87 @abeerthept #strength #strengthtraining #strengthcoach #strengthandconditioning #strengthandconditioningcoach #strong #training #gym #athletedevelopment #athlete #athletes #sport #sports #gymmotivation #intent #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym

15.01.2022 @rileyjwatson talking the SRA curve and programming #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

15.01.2022 Whether it be walking, standing up from a chair or sprinting, every movement you make with your body is an expression of strength. If your body is stronger, it’s going to be able to better cope with the stresses that come with the movements you make. . Everyone can benefit from being stronger. Whether you’re an athlete, who wants to decrease the likelihood of injury and improve athletic performance, or you’re someone that wants to be able to walk up stairs easier, or wants to... be able to keep up with your kids... Getting stronger will help. . Strength training is for everyone. . #strengthtraining #strength #strengthandconditioning #strengthandconditioningcoach #strong #strongwomen #strongmen #getstronger #livelonger #qualityoflife #injuryprevention #athleticperformance #athleticability #realfitt #realfittgym #canberragym #canberra #canberralife #visitcanberra #canberralocals #strengthcoach #training #gym #gymmotivation #trainingmotivation See more

14.01.2022 RealFITT TV! . Please let us know, if you’re interested in participating in our in house Bay Games! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

14.01.2022 If anyone wants to join the RealFITT curling team, let us know! . . Winter Olympics, here we come! . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

12.01.2022 For any exercise that involves you finishing in hip extension (eg deadlifts, bridges, hip thrusts, etc.), make sure you actually finish in hip extension, with a neutral spine, don’t extend through the lumbar spine (aka arch your lower back). . Image 1 shows what it looks like to extend the hips with a neutral spine, notice the straight line from the head to toes. Image 2 shows what it looks like to finish in lumbar extension (arched lower back), this loads up the lower back! .... Deadlifts (all variations), are probably the exercise where you most see people over extend through the lumbar spine to finish the movement. Everybody has seen someone do this! Extending through the lower back doesn’t help with the lift and could contribute to lower back issues! . #strength #strengthquotes #strengthandconditioning #strengthandconditioningcoach #strong #strengthcoach #training #hipextension #lumbarextension #glutes #glutesworkout #hamstrings #gym #gymmotivation #athletedevelopment #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym See more

11.01.2022 Whatever type of exercise/physical activity you like doing, do more of it! . If you like walking, walk more! If you like swimming, swim more! If you like rock climbing, do more of that! Whatever it is you like, do more of it! . Moving more is never a bad thing!... . Ideally do some strength training as well, to keep your body in good working order . . #strength #strengthtraining #strengthandconditioning #strengthandconditioningcoach #strong #exercise #exercisemotivation #gym #gymmotivation #training #movemore #motivation #conditioning #move #movement #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym See more

11.01.2022 Friday arvo team catch-ups and refreshers on stability and bracing led by @rileyjwatson Brace yourselves for some learning. Credit to @lachiecalv for that pun. We're a talented bunch ... #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

08.01.2022 Great exercise to include in your warm-up, prior to any overhead work, including snatches . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

08.01.2022 We’re all set for APU ACT State Qualifier tomorrow #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

06.01.2022 @rileyjwatson talking single leg RDL’s! . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

06.01.2022 First upper, now lower! . Lower crossed syndrome results from the lifestyles we live. Most people spend the majority of their day sitting down. Our bodies then adapt to this and our posture changes! . As a result of spending too much time sitting, our hip flexors (muscles at the front of the hip), become chronically shortened/tight, as do our lower back muscles! Both of these muscle groups then pull on the hips, the hip flexors pull the hips down from the front and the lower ...back muscles pull the hips up from the back, resulting in the hips being tilted out of their neutral alignment! Overtime, this generally results in the glutes and lower abdominal muscles becoming weak. . This can result in any number of problems, if nothing is done about it. The most common being, lower back pain and inflamed/irritated TFL/hip issues. It goes without saying, that this negatively impacts everyday life, as well as athletic performance/training in the gym. How do we begin to reverse these changes? . Stretch/lengthen the hip flexors. Strengthen the glutes and lower abdominals/obliques. Move more! . The only way to see real changes is to make lifestyle changes, try to spend less time sitting and make hip mobility/glute activation a regular part of your life/training, where you can! The best thing you can do is just generally move more!!! . #strengthandconditioning #strengthandconditioningcoach #strength #strengthtraining #lowercrossedsyndrome #glutes #gluteactivation #tfl #lowerbackpain #abdominal #abs #core #posture #athlete #athletes #athletedevelopment #performancecoach #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym See more

05.01.2022 Understand that regardless of your goals, progress towards your goals will not be a linear process! . You will go through ups and downs, however, the main thing is that you keep showing up! . Regardless of what obstacles you face, remain consistent, often the difference between those who achieve their goals and those who don’t, is just continuing to show up! Even when it’s hard and you don’t feel like it!... . #strengthtraining #strength #strengthandconditioning #strengthandconditioningcoach #training #gym #gymmotivation #strengthcoach #gymmotivation #motivation #progress #linear #messy #nonlinear #coach #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym See more

05.01.2022 What you do in the morning can lay the foundation for a good or bad day! Below are a few basic tips to help optimise your mornings and ensure you get the most out of everyday: . Hydrate! It’s so simple, but so undervalued. Drink 500ml of water as soon as you wake up, this will ensure you start the day hydrated! . Do something cold! Whether you have a cold shower, or just wash your face with cold water, this will stimulate the nervous system, essentially waking you up your... brain! . Be grateful! Think about all of the things your grateful for! Monitor what you put in your head of a morning, try to stay off your phone for the first few hours of the morning and probably don’t watch the news (unless it makes you happy), it’s usually depressing! Do something that makes you happy, eg listen to your favourite song/s! It’s amazing what a difference it makes if you start the day grateful/happy! . Exercise! Everyone knows the benefits of exercise by now! We understand not everyone can do it in the morning, if this is the case, just make sure you get it done at some point during the day! However, if you can, some form of morning exercise will jump start your body/brain! . Optimise your morning, in order to optimise your day! . #strengthquotes #strengthtraining #strengthandconditioning #strengthandconditioningcoach #strong #strengthcoach #gym #gymmotivation #training #trainingmotivation #morning #morningmotivation #morningroutine #routine #habit #canberra #canberragym #canberralife #canberralocals #realfitt #realfittgym See more

04.01.2022 RealFITT TV! . Due to the powerlifting competition this weekend, the gym will be out of action on Saturday and we will not be running our usual Saturday morning class. . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

04.01.2022 All smiles today from the RealFITT weightlifting team, after a fun day of lifting at the Weightlifting ACT club comp. Thanks to @weightliftingact for hosting a great event. Keen for the next one!

04.01.2022 #askjoe - One of the RealFITT owners/directors, Joe Matthews, answers your questions! If you have any questions, send them through! Q: Should I buy a lifting belt? A: Lifting belts can be a very useful tool for assisting you to create intra abdominal pressure (IAP) and in turn maintain your normal spinal curvature throughout a heavy lift. However, it’s best to learn to activate and effectively utilize your deeper abdominal muscles first, before using a belt. This can be done ...by practicing in isolation (meaning to target these core muscles specifically) and under the supervision of your coach on lighter lifts, before then buying a belt that suits you and learning how to brace your core with the additionof the belt. The use of a belt can certainly assist you when you're ready to lift heavierloads, both with bracing and stabilizing your mid section to better protect your spine and also psychologically. So I would say yes to purchasing a lifting belt, if you are willing to take the time to understand its purpose and use it properly. I hope that everyone is having a great week in and out of the gym! - Joe #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym

03.01.2022 . . Any and all people who train at RealFITT are welcome to come along . . Get on your brightest clothes and come celebrate the end of the year with us.... . We will run a few workouts, followed by a bbq and drinks. It will all be very chilled out and a bit of fun . . #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym See more

02.01.2022 There seems to be a common misconception that lifting belts provide a rigid support for the lower back. This is not correct. . In a nutshell, lifting belts provide something for you to brace your core against, it is actually your core that protects your lower back/spine. The feedback of bracing into the belt allows you to better feel yourself bracing your core, which results in a stronger brace. . Learn to brace properly without a belt, then once you progress in training age ...and begin to lift loads closer to your max, you can begin using a belt. Belts are a great tool, if used correctly . . #strength #strengthtraining #strengthandconditioning #strengthandconditioningcoach #strong #strengthcoach #belt #liftingbelt #weightliftingbelt #powerliftingbelt #core #brace #liftheavy #liftheavyshit #liftweights #canberra #canberragym #canberralife #realfitt #realfittgym See more

02.01.2022 When you train, you not only fatigue your muscles, but you also fatigue your central nervous system (CNS). The CNS controls your muscles, so if your CNS is fatigued, you might not be able to train at the intensity you would like. . Lifting heavy (85-90% +) and completing explosive/power based training (e.g. Olympic lifts), is very CNS intensive and therefore fatigues the CNS. Everyone knows what it feels like when your muscles are tired; they’ll be sore. However, CNS fatigue ...is a little harder to gauge. Everyone has those days where they walk into the gym and they feel down and struggle to get pumped up/excited. This may very well be because your CNS is fatigued. . A couple of simple ways to gauge CNS fatigue are: Monitor your resting heart rate. If your resting heart rate is elevated above your norm, this may mean your CNS is still fatigued from previous workouts; Monitor your grip strength. Grip strength is a great indicator of CNS fatigue. If you ever walk into the gym and you feel like your grip strength just isn’t what it normally is, this also may mean your CNS is still fatigued form previous workouts. . There’s still a lot we don’t know about the CNS, but a few things that are for certain; sleep greatly assists with CNS recovery and you need to rest. Now, when we say rest, that doesn’t mean you can’t do anything, just keep the intensity a bit lower, stay away from heavy loads until you’ve recovered. Although we’re just focusing on training related CNS fatigue, it should also be noted that other factors, e.g. increased stress levels, also greatly impact the CNS! . #strength #strengthcoach #strengthandconditioning #strengthandconditioningcoach #strengthtraining #strong #centralnervoussystem #cns #fatigue #recovery #recover #cnsfatigue #realfitt #realfittgym #training #trainsmart #tired #liftweights #liftweightsgetdates #weighttraining #canberra #canberragym #canberralife #canberralocals See more

01.01.2022 Our Wednesday night class, enjoying the warm weather #strength #strengthcoach #strengthtraining #strengthandconditioning #strengthandconditioningcoach #coach #coaching #coaches #gym #training #weightroom #athlete #athletes #sport #sports #canberra #canberralife #canberralocals #canberragym #realfitt #realfittgym