Samantha Marie Fitness in Bannockburn, Victoria | Fitness boot camp

Samantha Marie Fitness

Locality: Bannockburn, Victoria

Phone: +61 413 954 784

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness boot camp
• Fitness trainer

25.01.2022 Standing overhead press - If you choose to do the overhead press from a standing position, youll work most of the large muscles in your upper body, including the: pectorals (chest)... deltoids (shoulders) triceps (arms) trapezius (upper back) Because being upright requires balance, you also recruit the muscles in your core, including your abdominals and lower back. In an upright position, you compensate for balance changes during each phase of the overhead press and create stability through the spine to ensure a proper foundation for a loaded overhead movement. In addition to the power from your upper body, your lower body helps assist when you push a weight overhead. @samantha.marie.fitness01 #fitness #fit #fitnessmotivation #fitnessjourney #personaltrainer #personaltraining #womenspersonaltrainer #geelongpersonaltrainer #bannockburnpersonaltrainer #goldenplains #strongwomen #strongnotskinny #womensfitness #musclesandmascara

25.01.2022 A trap bar deadlift is a deadlift performed with a hexagonal weight bar along with a set of bumper plates. The lifter starts off inside the hex and bends down to grip the handles at either side. They then lift the weight straight up to deadlift. With the trap bar deadlift, the weight is pretty much central throughout the whole lift. This means theres less focus on your lower back and more emphasis on your quads. In some respects, the trap bar deadlift is quite similar to a ...squat style movement. And because the movement is fairly linear, you can afford to inject more power into your lifts. When performing a trap bar deadlift, the weight path is pretty straight. This makes it slightly easier to do in comparison to a barbell deadlift. It also means you can inject more power into your lifts and potentially lift more weight than you would with a barbell. Trap bar deadlifts dont require as much hip mobility as traditional barbell deadlifts. The handles are slightly higher on a trap bar and theyre also easier to reach as you dont need to bend forwards as much. TRAP BAR DEADLIFT BENEFITS: Theyre great for power most people can lift more when doing trap bar deadlifts so theyre great for maximal lifts. Theyre ideal for beginners trap bar deadlifts are technically slightly easier to perform. The bar path is straight, the grip is easier to achieve and theres less stress on your lower back. You dont hit your shins its easy to hit your shins with the bar when doing barbell deadlifts. So by using a trap bar, you can eliminate this risk. Theyre easier on your joints a neutral grip combined with less stress on your shoulders, hips and lower back, all add up to less strain on your joints. They focus your quads if youre looking to build up your quads, then definitely make sure you add in some trap bar deadlifts into your training. They dont throw your balance off barbell deadlifts require a good amount of stabilisation which can be tricky for novice lifters. Trap bar deadlifts are fairly straightforward to perform and dont require as much correction. @samantha.marie.fitness01 #fitness #personaltrainer #womensfitness #fit #fitnessmotivation

24.01.2022 AVAILABLE SESSION THURSDAY: 7.30am & 8.30am FRIDAY: 8.30am & 10.30amAVAILABLE SESSION THURSDAY: 7.30am & 8.30am FRIDAY: 8.30am & 10.30am

24.01.2022 ONLY 2 SPOTS LEFT FOR TOMORROW MORNING 8AM HIIT SESSION!!! *PLEASE REMEMBER TO BRING YOUR OWN MATS* DM ME IF YOU WOULD LIKE TO COME ALONG

24.01.2022 Getting fit, healthy, and in shape is far from easy. If it was easy, virtually the entire population would be sporting a six pack. Instead, many societies are plagued by obesity and chronic illness. If you make the decision to change your life for the better, lose weight, and get in shape, accountability is hugely important. No matter how motivated you are at the start, there will be times when your energy and motivation levels crash, and you may be tempted to start skipping ...your workouts or cheating on your diet. This is where accountability proves useful. If you are accountable you are less-likely to skip/cheat. Here are some useful tips proven to help hold you accountable as part of your fitness journey. Hire a personal trainer Okay, personal trainers may not be the cheapest in the world, but they certainly arent going to break the bank either. When you consider the benefits that a personal trainer can offer you, this in turn makes the price seem more than fair. If you hire a personal trainer, you get expert knowledge and advice, and you get put through your paces as you train. Furthermore, a personal trainer also holds you accountable. If you cheat on your nutrition, when you weigh in with your PT you will need to explain yourself. If you pay for a personal training session you cant just not turn up because youve already paid. This again holds you accountable. Train with a workout buddy Workout buddies are fantastic for a variety of reasons. Finding a training partner means that you have somebody to exercise with, so it becomes exciting and enjoyable. There is also a bit of a competitive element thrown in there as you will be competing against each other, even if you fail to officially acknowledge it. In terms of accountability however, having a workout buddy is useful because it means that you cant just skip the gym because youre tired or too lazy today. If you arrange to train you have to train, otherwise you let your buddy down and also have to explain yourself and your actions. @samantha.marie.fitness01

23.01.2022 samantha frith is inviting you to a scheduled Zoom meeting. Topic: LOWER BODY - ZOOM SESSION Time: Sep 1, 2020 05:30 PM Canberra, Melbourne, Sydney... Join Zoom Meeting https://us02web.zoom.us/j/3678883693 Meeting ID: 367 888 3693 Passcode: 7zppA5

22.01.2022 I HAVE 1 PLACE LEFT AVAILABLE FOR EITHER 1:1 OR 2:1 TOMORROW @ 10.30AM DM IF YOU WANT TO SNAP THIS TIME UP!!I HAVE 1 PLACE LEFT AVAILABLE FOR EITHER 1:1 OR 2:1 TOMORROW @ 10.30AM DM IF YOU WANT TO SNAP THIS TIME UP!!

20.01.2022 Seated Cable Rows - The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts. Benefits - Constant tension throughout the movement, including at peak contr...action Equipment common in commercial gyms Easy to quickly switch weights for dropsets or utilize lifting straps to lift heavier Can use a variety of handles and grip widths to target different parts of the back. @samantha.marie.fitness01 #fitness #fit #fitnessmotivation #fitnessjourney #personaltrainer #personaltraining #womenwholift #womenspersonaltrainer #geelongpersonaltrainer #strongwomen #upperbodyworkout #bannockburnpersonaltrainer #goldenplains #healthylifestyle #healthandfitness #weightlossjourney See more

20.01.2022 The barbell hack squat - Is a variety of deadlift performed with the barbell behind the legs. This forces the lifter into a body position similar to a squat and targets the quads and glutes. The barbell hack squat can be used as a substitute for the machine hack squat, or as a lower-body strength and size movement on its own.... Benefits- Builds the quads, glutes, and hamstrings If maintaining a neutral spine is difficult, the move can be performed with the bar raised off the ground Great carryover to both the squat and deadlift. @samantha.marie.fitness01 #fitness #fit #fitnessmotivation #fitnessjourney #personaltrainer #personaltraining #geelongpersonaltrainer #bannockburnpersonaltrainer #goldenplains #womensfitness #womenspersonaltrainer #isoworkout #barbell #squats #lowerbodyworkout #strongwomanquotes #strongwomen #strongnotskinny

20.01.2022 HAPPY SUNDAY!! I HAVE 7am and 9am 1:1 or 2:1 PERSONAL TRAINING SESSIONS AVAILABLE TOMORROW... DM FOR MORE INFORMATION HAPPY SUNDAY!! I HAVE 7am and 9am 1:1 or 2:1 PERSONAL TRAINING SESSIONS AVAILABLE TOMORROW... DM FOR MORE INFORMATION

19.01.2022 ZOOM SESSION TOMORROW NIGHT @ 6.00PM - ALL BODY Topic: ALL BODY - ZOOM SESSION Time: Sep 4, 2020 06:00 PM Canberra, Melbourne, Sydney... Join Zoom Meeting https://us02web.zoom.us/j/3678883693 Meeting ID: 367 888 3693 Passcode: 7zppA5

19.01.2022 LOW BAR SQUAT: A low bar squat is a squat in which the bar is placed low on the upper back in the back squat position. It should be resting on the posterior deltoid, not the top of the shoulders. The feet are also shoulder-width apart and turned slightly out for this move. In this squat position, to stay balanced and keep a straight bar path over the midfoot, you must immediately bend slightly at the hips. This causes a more forward lean with the torso during the movement to ...prevent falling backward. Benefits of a low bar squat: This squat style focuses the effort more on the posterior chain of muscles including the glutes, hamstrings, and back extensors. This position puts less stress on the quadriceps and more emphasis on the posterior chain muscles. Therefore, its ideal for those looking to build their glutes and better activate the hamstrings. More muscles are being recruited with this version. Some people find they can lift heavier weight with a low bar squat, maximizing their strength gains. Also, a low bar squat may be good for those with limited ankle mobility because the knees dont have to move in front of the ankles quite as far, decreasing the angle of flexion. @samantha.marie.fitness01 #fitness #fit #fitnessmotivation #personaltrainer #geelongpersonaltrainer #bannockburnpersonaltrainer #goldenplains #squats #workout #workoutroutine #womensfitness #womenspersonaltrainer #strongwomen #strongnotskinny #bootyworkout

18.01.2022 ALL DONE HAD TO CHANGE OUT THE HIGH KNESS AND MOUNTAIN CLIMBERS IN THE LAST 2 ROUNDS, FELT LIKE MY HIP FLEXOR WAS GOING TO SNAP.... THANKS FOR HAMMERING ME WITH LOWER BODY GUYS!!! 4 ROUNDS DONE AND DUSTED!! GIVE IT A GO IF YOUR GAME

16.01.2022 THIS GIRL HAS GOALS AND NOTHING WILL GET IN THE WAY TO ACHIEVING THEM.... CROSSING ALL FINGERS AND TOES FOR SOME GOOD NEWS TOMORROW SO WE CAN GET BACK TO FACE TO FACE TRAINING IN THE STUDIO.... MISSING ALL MY CLIENTS #fitness #fitnessmotivation #fit #womensfitness #womenspersonaltrainer #personaltrainer #geelongpersonaltrainer #bannockburnpersonaltrainer #goldenplains #strongwomen #strong #healthylifestyle #healthandfitness #weekendworkout

16.01.2022 AS OF 11.59 WEDNESDAY WE CAN TRAIN OUTDOORS IN GROUPS OF 10!! I WILL BE POSTING LATER IN THE WEEK IN REGARDS TO WHAT SESSIONS WILL BE RUNNING AND TIMES AS WEATHER IS STILL PERMITTING!! 1:1 SESSIONS AND 2:1 SESSIONS WILL STILL BE GOING AHEAD OUTDOORS AS WELL!! ... JUST A REMINDER THAT ALL SESSIONS ARE OUTDOORS UNTIL THE NEXT STAGE IN RESTRICTIONS ARE ANNOUNCED!! WATCH THIS SPACE FOR MORE INFORMATION TO FOLLOW

14.01.2022 The pulldown exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapular combined with adduction and extension of the shoulder joint. The cable lat pulldown is done where the handle is moved via a cable pulley, as opposed to doing pulldowns on a leverage machine. Common Mistakes:... Avoid these errors so you can get the most from this exercise and prevent strain or injury. Using Your Forearms- Be sure your forearms are not doing the work of pulling the bar downyou want it to come from your back. Pulling Down Too Far- Stop at the point where your elbows would need to go backward to continue pulling the cable down. If the elbows go backward it will put excessive stress on the shoulder joint. Using Momentum- As with most weighted exercises, perform the pulldown slowly and with control. Doing it fast uses momentum and reduces the use of the targeted muscles. Modifications and Variations: You can perform this exercise in different ways to meet your skill level and goals. Need a Modification?- Beginners should start with light weights and ensure they are using correct form. A standing variation with a stance with one leg forward as in walking may also be done. Up for a Challenge?- Alternative grips can be used: wide, narrow, under- or over-hand in order to target specific muscle groups. Using a middle-distance grip, with forearms upright and hands about shoulder-width apart, works the biceps and middle back. A wide grip recruits more back muscles and a close grip pulldown emphasizes the forearm muscles. The straight-arm pulldown, which requires keeping your elbows nearly fully extended the entire time (usually done standing), hits the muscles on the back of the upper arm, known as the triceps. @samantha.marie.fitness01 #fitness #fit #fitnessmotivation #healthylifestyle #personaltrainer #personaltraining #geelongpersonaltrainer #bannockburn #goldenplains #womensfitness #strongwomen #strongnotskinny #musclesandmascara #womenspersonaltrainer

12.01.2022 #uglydeadliftface NO PRETTY FACIAL EXPRESSIONS AROUND HERE BUT N DEADLIFT DAY!!! @samantha.marie.fitness01 #fitness #fit #fitnessmotivation #fitnessjourney #personaltrainer #personaltraining #womensfitnessmotivation #womenspersonaltrainer #bannockburn #bannockburnpersonaltrainer #geelongpersonaltrainer #goldenplains #deadlift #isoworkout #strongwomen #strongnotskinny #musclesandcurves

11.01.2022 PLEASE REMEMBER TO BRING ALONG YOUR OWN MATS FOR TOMORROW MORNING 8AM SESSION! SEE YOU ALL IN THE AM!!PLEASE REMEMBER TO BRING ALONG YOUR OWN MATS FOR TOMORROW MORNING 8AM SESSION! SEE YOU ALL IN THE AM!!

10.01.2022 POP UP SMALL GROUP SESSION THIS SATURDAY- WEATHER PERMITTING!! EXTREMELY LIMITED SPACES - ONLY 10 AVAILABLE!! LOCATION: TENNIS COURTS ... TIME: 8am PRICE: $15 per person BOOKINGS: DM me to book please PLEASE BRING YOUR OWN MATS!!

10.01.2022 This lot should probably skip leg day in future...

10.01.2022 NO ZOOM SESSION TONIGHT- UNFORTUNATELY MY MACBOOK SCREEN HAD DECIDED TO NOT WORK, HOPEFULLY WILL HAVE IT REPLACED OVER THE WEEKEND READY FOR (fingers crossed) OUR LAST WEEK OF ONLINE TRAINING!!!

09.01.2022 MORNING OUTDOOR 1:1 OR 2:1 SESSIONS AVAILABLE TOMORROW DM TO SNAP UP A SESSION MORNING OUTDOOR 1:1 OR 2:1 SESSIONS AVAILABLE TOMORROW DM TO SNAP UP A SESSION

09.01.2022 A pull-up is an upper body strength training exercise. To perform a pullup, you start by hanging onto a pullup bar with your palms facing away from you and your body extended fully. You then pull yourself up until your chin is above the bar. Pullups are different than a chinup. With a chinup, your palms and hands face toward you. The pullup is considered an advanced exercise. Its more difficult than the chinup. But the pullup can be modified or done on an assisted machine fo...r beginners, and youll still get benefits from these variations. 1. Strengthen the back muscles The pullup is one of the most effective exercises for strengthening the back muscles. Pullups work the following muscles of the back: Latissimus dorsi: largest upper back muscle that runs from the mid-back to under the armpit and shoulder blade Trapezius: located from your neck out to both shoulders Thoracic erector spinae: the three muscles that run along your thoracic spine Infraspinatus: assists with shoulder extension and is located on the shoulder blade. Pullups also strengthen the arm and shoulder muscles. By performing pullups regularly, youll work the forearms and shoulders. If youre looking to improve your strength in these areas, you should perform pullups regularly. If you cant perform the full pullup, doing them assisted or just getting in the position (hanging from the bar) can increase your strength as you work up to the complete movement. @samantha.marie.fitness01 #fitness #fit #fitnessmotivation #personaltrainer #personaltraining #womensfitness #womenspersonaltrainer #bannockburn #goldenplains #strongwomen #strongnotskinny #pullups #healthylifestyle #health #geelongpersonaltrainer

08.01.2022 LOCKDOWN 2.0 I HAVE OWNED YOU!!! WHO HAS DONE THINGS DIFFERENTLY THIS TIME AROUND?? WHO IS GOING TO BE STRONGER BOYH PHYSICALLY AND MENTALLY ONCE WE COME OUT THE OTHER SIDE? @samantha.marie.fitness01 #fitness #fit #fitnessmotivation #fitnessjourney #fittestfreakest #healthylifestyle #healthyliving #personaltrainer #personaltraining #womensfitness #womenspersonaltrainer #bannockburn #goldenplains #bannockburnpersonaltrainer #isolation #iso #isoworkout #strongwomen #strongnotskinny

07.01.2022 1:1 and 2:1 OUTDOOR TRAINING AVAILABLE PLEASE MESSAGE ME IF YOU WOULD LIKE TO BOOK A SESSION....

05.01.2022 NEW DAY, NEW WEEK, NEW 12 WEEK TRAINING BLOCK @samantha.marie.fitness01 #fitness #fitnessmotivation #fitnessjourney #personaltraining #geelongpersonaltraining #bannockburnpersonaltrainer #goldenplains #womensfitness #strongwomen #isolation #isoworkout #strongwomen #strongnotskinny #strengthtraining

04.01.2022 The Romanian Deadlift, or RDL, is a deadlift technique where the legs are kept straighter than a traditional deadlift, with a slight bend in the knee. While RDLs are commonly done with a barbell, using a pair of dumbbells for RDLs can be very beneficial. A dumbbell RDL is an excellent exercise for those looking to work their glutes and hamstrings without needing a high level of flexibility or range of motion that the barbell requires.... What is the purpose of the dumbbell RDL? The dumbbell RDL (which stands for Romanian Deadlift) is an excellent accessory movement that focuses on the muscles responsible for knee and hip extension from the posterior chain (glutes & hamstrings). Performing the dumbbell RDL will strengthen the posterior chain muscles, including the hamstrings, adductors, erector spinae, and the gluteus maximus. A strong posterior chain is essential for preventing injuries as well as strengthening the muscles and ligaments necessary for performing more compound movements. This exercise can create a better balance between your quads and your hamstrings. When you do a dumbbell RDL, you will immediately feel any differences between the left and the right. Things you might notice: One hamstring might be tighter than the other. One knee might jut forward. One side might not feel as strong, or the weight might feel heavier on one side. By continually practicing the dumbbell RDL, and doing regular dumbbell work, you can correct these minor differences and imbalances over time. The work will translate to the barbell and make you stronger using the barbell as well! @samantha.marie.fitness01 #fitness #fit #fitnessmotivation #personaltrainer #personaltraining #womensfitness #bannockburnpersonaltrainer #goldenplains #womensfitness #strongwomen #glutes #hamstrings #bty #geelongpersonaltrainer

04.01.2022 WHO WOULDNT WANT AN OUTDOOR SESSION ON A DAY LIKE TODAY??? PM PLACES STILL AVAILABLE, PLEASE MESSAGE ME IF YOU WOULD LIKE TO SNAP ONE UP!!!

03.01.2022 COUNTING DOWN THE DAYS TILL WE CAN TRAIN IN THE STUDIO AGAIN @samantha.marie.fitness01 #fitness #fit #fitnessmotivation #personaltrainer #womenspersonaltrainer #bannockburnpersonaltrainer #goldenplains #strongwomen #strongnotskinny #muscleandhealth #healthylifestyle

03.01.2022 OK LOVELY AMAZING COOL CLIENTS AND FOLLOWERS..... TODAY IS MY CARDIO DAY AND IM LEAVING IT TO YOU AS TO WHAT EXERCISES I DO... I NEED 10 EXERCISES... ALL BODY NOT JUST BURPEES!! 1 EXERCISE PER PERSON I WILL BE DOING A CIRCUIT, 40 SECONDS WORK AND 20 SECONDS REST. PLEASE COMMENT BELOW WHAT EXERCISE YOU WOULD LIKE FOR ME TO DO AND ILL VIDEO THE WORKOUT FOR YOU ALL!!

02.01.2022 Masks As of midnight Sunday 2nd August - Masks must be worn!!!! What does this mean for you and my studio?... You MUST arrive in a mask You can remove your mask while participating in the session You will then be required to put your mask on immediately after the session, before you leave the studio I will be required to wear a mask throughout the session and only to be removed at the beginning of the sessions, for introductions, whilst keeping a safe 1.5m distance from everyone in the studio. We all must follow our Covid Procedures & Government Restrictions so we can keep each other and our community safe and healthy, while still being able to keep active. Thanks so much for being awesome, adjusting to our ever changing normal and following my in studio protocols. ALSO Please effective tomorrow Friday 31st July you must bring your own mat or towel to each session. NO TOWEL - NO TRAIN!!!! See you in the studio xxx

02.01.2022 This personal trainer has reacted to some of the worst gym fails. Hes a complete savage James Smith