Rise Strength and Fitness | Gym/Physical fitness centre

Rise Strength and Fitness

Phone: +61 421 765 628

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24.01.2022 TL;DR Improve your hollow and arch positions to improve your gymnastics skills, and learn to transition between them to effectively generate power. The photos are of me (Kenyah) as a gymnast demonstrating these positions and transitions :) The hollow and arch positions are two of the most crucial positions in gymnastics. They were some of the first positions I learnt, and were included in every warm-up / strength session that I can remember doing once I started competitive gy...Continue reading

20.01.2022 Congratulation Eileen on your results and new World Junior Record at the 2019 IWF Grand Prix https://www.awf.com.au/news/Post/2054

19.01.2022 Weightlifting and gymnastics small-group classes back on!!! Come along to work on your technique with Coach Kenyah and have a bit of fun Gymnastics 5:30pm - 6:30pm Weightlifting 6:30pm - 7:30pm

17.01.2022 And of course our favourite training buddy(/ies)...

13.01.2022 About me - Ben "In my day to day life I am an IT consultant with almost a decade experience in the industry. I have a background in Graphic design and digital media. Both skills have proven useful in managing the IT systems side of the business and developing the website along with its design. I come from a very different fitness background to Kenyah. I grew up playing team sports that focused heavily in hand eye co-ordination but not necessarily body awareness and strength. ...While my conditioning and ball skills are decent, my balance and mobility have a lot of room for improvement. I consider myself be a beginner across all the disciplines but am learning and adapting quickly. Before meeting Kenny and starting CrossFit I couldn’t remember the last time I tried being upside down, even doing a simple wall walk; now two years later I can hold handstands and perform strict muscle-ups. I have come to love how technical Olympic weightlifting movements are and how mentally challenging functional training workouts can be. I had never realised how strong and well-drilled gymnasts had to be to perform the skills they do. My biggest strengths come from my growth mindset and my desire to constantly improve upon myself and pursue that next movement or personal record. I believe mental and physical strength are intertwined. Being disciplined and resilient in the gym helps me deal with the stressful challenges and large workload in my professional career. I don’t consider myself elite in any sense of the word, but I still feel involved and supported every time I work out with family and friends. By far my favourite moments are post workout or during a break in rounds where everyone is exhausted, chalked up and having a laugh about the ridiculousness of the weight and repetitions of movements. After a good stretch you can all sit back and have a coffee knowing you put in the effort for yourself and the people around you."

12.01.2022 Unfortunately we’ve had to cancel all classes for the last few weeks and the foreseeable future due to the smoke. We are still able to offer programming and will be working on our online coaching platform - PM us for details. We hope everyone is staying as safe as possible in these conditions and are very grateful to those working hard to fight the fires and help those most affected by them. <3

11.01.2022 Tahni is doing insanely well at the Open this year! She's currently sitting in 34th place in AUS, after finishing 20.3 in 8:40 (10th place!). That's 90 deadlifts (45 @ 70kg and 45 @ 93kg), 45 handstand push-ups and 46m handstand walk in 8:40... Can't wait to see how she goes in the last two WODs!

08.01.2022 How did first trimester affect my training (physically)? [Disclaimer: This is just my experience with pregnancy, not advice nor a depiction of what pregnancy ‘should’ be like.] When I became pregnant, I didn’t really know how pregnancy was going to affect me physically. I knew obviously that having a big belly later in pregnancy would affect the way you move, but I had no idea how much things changed even at the beginning of pregnancy (hello constant sickness!). I wish I had ...known more coming into it. I’d love to create more awareness about what it’s like to train while pregnant for those who don’t know, and provide solidarity for those who are also going through it and also finding it difficult Some of the physical symptoms that affected my training during first trimester included: - Fatigue: I found pregnancy fatigue very different to normal tiredness because I couldn’t push through it even if I wanted to. I would basically just hit a wall, my body would shut down and be like nope, that’s it, you need to rest immediately. I would hit this wall constantly with no obvious cause (other than my body making a baby haha). It was good in the sense of signalling to me when I needed rest, but it made getting anything done a lot harder. - Nausea: I was almost always nauseous throughout first trimester and I could only seem to make the nausea worse, not better. I didn’t throw up much, but would frequently be close. - Headaches: These were really bad in the second half of first trimester. They were so frequent that I felt like I had a bad headache for weeks on end, and often they would exacerbate my nausea. (The main times I threw up were from headaches). - Abdominal pain when extending: Any extension of my abs gave me a weird tearing sensation very early on, so I stopped any ab extension stretches and was careful with any deadlift type of movement. Between the headaches, nausea and fatigue, training was much harder for me in first trimester than whilst not pregnant. However, I didn't have to modify much in the way of specific exercises, just lower my intensity.

07.01.2022 Never get tired of watching her! She is the greatest gymnast of all time and has made history yet again at this World Champs with: - 2 new skills named after her (both extremely difficult and yet executed to near perfection) - 5 gold medals - Total of 25 World medals and 19 World gold medals (both the most won by any gymnast)

07.01.2022 About me - Kenyah "I believe that I have a lot to teach people about Olympic weightlifting, gymnastics, and functional training. I have spent many years training in these sports. I have been coached by some of the best in Australia and represented Australia in both Olympic weightlifting and gymnastics. I grew up training 4hrs of gymnastics after school each day. I understand the repetition required to develop technique, the discipline to train when exhausted, and the mental t...oughness to overcome fear. I've felt how rewarding this can be. However, I've also experienced periods of debilitation due to immense pressure on myself. I've had to develop a growth mindset that is driven by the excitement of improving, rather than fear of failure. I applied this mindset when going into competitive weightlifting, and am applying it now whilst I am training for health and enjoyment with Ben. There have been times in my life when training wasn't a main priority and times when I have sacrificed a lot to be as competitive as possible and I've learnt that both are OK. But it is important to recognise what your priorities are and be honest with how much time you can dedicate to training (and how much you want to). I want to help you set realistic goals to keep you feeling good about your training during busy or tough periods in your life. On the other hand, if training is your main priority and you want to be the most competitive athlete you can be, I'd love to help you get there. Either way, I want training to be enjoyable for you. Something that you can always look forward to, a break from a stressful day, a mindful period where the endorphins are flowing and your only thoughts are about the workout at hand. I have coached functional training, gymnastics, and acrobatics, to both adults and children, for the last five years. I have been drawn to functional training since I first started, and coaching has been very rewarding. I love the focus on functionality over appearance. I love the variation, the intensity, and how well it transfers to other sports and hobbies. However, with so many movements and fitness modalities to cover in a 1hr session, there is minimal time to develop highly technical skills. This is why I want to provide extra sessions training Olympic weightlifting and gymnastics. Technique requires repetition. I want to teach you gymnastics like a gymnast, and Olympic weightlifting like a weightlifter."

07.01.2022 Family trainings <3

02.01.2022 Ben getting his first strict muscle-up transitions recently! He doesn’t have a gymnastics background, just stayed consistent with Kenyah’s programming. It only took 1 x 20-30min muscle-up session per week for a few months before he got it :) Come and train with us to learn gymnastics movements!

01.01.2022 NEW small group classes for weightlifting and gymnastics! Come along for some laughs, good vibes, and I guess some training mixed in there ;). These classes will be suited to anyone wanting to improve their technique, or try gymnastics or weightlifting for the first time. (I love teaching people their first handstands and snatches!) Both sports are highly technical and small group classes are a great way to work on technique in a group environment, whilst still getting lots ...of direct feedback. WHEN: Fridays 5:30pm - 6:30pm - Weightlifting 6:30pm - 7:30pm - Gymnastics COACH: Kenyah - former Australian rep for both Olympic Weightlifting and gymnastics. Currently pregnant and remembering what it’s like to be a beginner haha. COST: $20 per class or $150 for 10 classes . HOW TO JOIN: Message us on FB if you are interested! Classes will be capped at 4 people per session.