Sk Bodyworks in Hawkesbury, New South Wales, Australia | Fitness boot camp

Sk Bodyworks

Locality: Hawkesbury, New South Wales, Australia

Phone: +61 403 628 919

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• Sport & recreation
• Fitness boot camp
• Fitness trainer

25.01.2022 TEMPO - the speed at which you are executing your lifts This probably has to be a topic that isn’t addressed very often, I am going to touch on this so i can try and educate you all and help you increase the effectiveness of your training! The speed at which you execute your lift, as a general rule of thumb should be about 3-3 (3 seconds down, 3 seconds up). Try completing your lifts slower and with more control, you will find it:... More challenging (so you probably won’t be able to do as heavy to begin with). Safer and easier to ensure you have the correct technique and posture. Much more effective, especially if your goal is muscle building, endurance or muscle toning as you want to aim for time under tension. EXCEPTION: the only exception to this would be if your goal is power then you would want quick and explosive lifts.

24.01.2022 Do you take time out of your day or week to relax, de-stress or wind down? I know for me personally this is something I struggle with and need to prioritise and focus on a lot more. I realised this especially during covid lock down earlier this year when I was taking more time out, focusing on myself and taking time to relax - and wow what a difference it made with my energy levels and even my mood. It is abit harder to make time and manage when my work schedule is pretty hec...tic but I need to schedule it in and stay consistent If I can do it then you can to! See below my favourite activities for relaxing/de-stressing and winding down Yoga - yin class @yogabarehawkesbury Limiting phone use before bed Reading a book Stretching Taking my dog for a walk Listening to music Deep breathing Taking a bath Going to get a massage Drinking tea (my favs are chamomile or liquorice tea) thanks to @paigesnaturopathy for the recommendations Cuddling a loved one @jaakegee Laying in the sun Diffusing essential oils - my favourite are @doterraaunz

24.01.2022 HAMSTRINGS ON FIRE Try this hamstring nordic exercise and tell us how your hamstrings feel the next day

24.01.2022 random facts about me, just because 1. I have to wear a splint to bed because I grind my teeth 2. I drank paint thinners when I was younger and was hospitalised for sometime 3. I once had to provide CPR at a public venue where I was out for dinner until the ambulance arrived and unfortunately the man didn’t make it ... 4. I played soccer for the Australian all schools team when I was in year 11/12 and toured the UK 5. I love camping 6. I like my steak cooked rare 7. I am a middle child 8. I can’t go to bed if my clothes/lunch/bag isn’t sorted for the next day, I like to be superrr organised 9. I am a sucker for oreo chocolate, my all time favvvvvvv 10. I LOVE a sleep in when I can get one Nowwww, post a random fact about you in the comments below

23.01.2022 Stuck on what to get your loved ones for Christmas? Sk Bodyworks gift vouchers can be used for personal training sessions, merchandise, exercise programs, meal plans and even our recipe e-books! Contact us now to get it sent straight to your door

23.01.2022 CLIENT OF THE MONTH - Nicole Nisbet @nicole.nisbet has smashed her training for the month of June (before and after gyms reopened)! She has committed to 2 sessions each week with no excuses - her work roster can change week to week and she also does shift work. Nicole is wanting to make some lifestyle changes which we are supporting her with, and can’t wait for her results to show! Keep it up Nicole, I am looking forward to continuing to work with you

21.01.2022 SAVE THIS POST *Only if your up for a challenge *

21.01.2022 The wheel of deep health - everyone will have a different perception of what health means to them. But ultimately we want to thrive/be satisfied with all domains of life, this is when you will truely be happy. It is all interconnected, so expand your view of health beyond what’s going on with your weight - of course there’s nothing wrong with caring about your weight and body composition but it’s not the be all and end all. Try and shift your focus on all areas of your l...ife and not just the one and you might find improvement in other areas. For example - working out and resolving issues in your relationship might mean fewer sleepless nights, giving you more energy to exercise OR you may finally work on your mental health by seeking help from a therapist, and that may result in reducing urges to binge eat. Shift your mind to focus on all domains in life and think positive and the outcome will be even more rewarding

18.01.2022 Erin Carroll 5 months post knee reconstruction after an ACL tear last year during a netball game. Extremely close to full ROM squats - keep at it erin and you’ll be back on the court in no time

18.01.2022 Create an environment that helps you, because whats around us strongly shapes our behaviour. Nutrition isn’t just about what we eat, it’s also what you watch, what you listen to and the people you hang around. Keep reading below to see a few tips on how you can create a supportive environment to help you master your eating habits and keep them sustainable. Kitchen makeover - reduce or eliminate foods that don’t support your goals and add foods that do support your goals ...and make these foods readily available, convenient and easy to prepare. (You’ll be less likely to grab take out for dinner if you’ve got something already prepared and readily available at home). Eliminate or reduce distractions - social media, blogs, the news, the guy in the gym. We are surrounded by distractions, and unfortunately most of it doesn’t help us and instead distracts us. We perform much better when we single-task and focus on doing one thing at a time. Have a conversation with other household members - about what might be helpful to you and recruit support if possible. For example asking them to jump on board with you or to eliminate their sugary/processed food items in the pantry. Clean - clean up your kitchen in general and add kitchen tools if necessary so that it’s a nice place to cook and eat calmly. Hang around like minded people - hanging around people with similar goals and interests can help you stay on track and reach your goals. See more

17.01.2022 EAT MORE WHOLE, LESS-PROCESSED FOODS What are ‘whole foods’ exactly? At the most basic level, whole foods are foods that are as close as possible to their origins. For example, fresh fruits and vegetables, an egg, a nut in its shell, etc.... In general whole foods you can: Recognise what they used to be They don’t come in packaging (there are some exceptions to this) They don’t have ingredient labels (or straight forward labels with very minimal ingredients) They typically go bad fairly quickly (there are some exception to this such as extra-virgin olive oil, nuts, etc) And not to mention they taste good and contain essential macronutrients and micronutrients that our body needs!

16.01.2022 Thursday thoughts

16.01.2022 If you join now, pay nothing until 2021 - with no lock in contracts what have you got to loose

16.01.2022 I just wanted to give a quick shoutout and say THANK YOU - it’s an absolute privilege to help clients reach there goals, create change and improve their overall well-being, I love my job and what I do. So a big thank you to all my amazing clients for choosing me and also to any clients I’ve had the privilege of training in the past. Thank you for thinking of me and showing up and helping my small business grow to what it is today, I am filled with appreciation and gratitude!

15.01.2022 SMALL CHANGES It’s common for people to make drastic changes all of a sudden in a mission to lose weight.. and it’s very common for this method and yo-yo dieting to fail. Why? Because it’s not sustainable over a period of time, most people can stick to it 100% for a week or two or even just a day before they give up and go back to old habits. The truth is and studies show that small changes towards a healthier lifestyle over time are much more effective for weight loss and ...long jevity and usually end with success if consistent. Here are some tips for weight loss and to improve your overall health and wellbeing; CONSISTENCY - without consistency you simply will not get the results you are after. BALANCE - don’t be so hard on yourself and try and eat 100% ALL the time. Try and strive for eating good foods 80% of the time. This is more realistic and you are more likely to stick to it, because sometimes life can get in the way and that’s just the truth. SMALL CHANGES - make small changes and focus on one thing at a time otherwise it can be far to overwhelming. For example, swap your daily soft drink to diet soft drink and get used to that then switch it to soda. You are far more likely to make a change this way then cutting it out all of a sudden. EXERCISE - exercise has so many benefits, not only for your physical health but mental health as well. And of course assists with energy expenditure. WHOLE FOODS - aim to eat mostly whole foods and less processed foods. (Whole foods are foods that are as close as possible to their origins.) NON EXERCISE ACTIVITY - ever wondered why you are asked if your job is active or sedentary? This is because non exercise activity thermogenesis is an important part of weight loss or gain and can vary a lot between people. This is the daily-life movement that isn’t deliberate exercise such as moving around our home, playing with the kids or pets, housework, etc. MAKE YOUR ENVIRONMENT SUPPORT YOUR GOALS - create an environment that helps you, because whats around us strongly shapes our behaviour. For example, complete a ‘kitchen makeover’ - reduce or eliminate foods that don’t support your goals and add foods that do support your goals and make these foods readily available and easy to prepare. We hope this is somewhat helpful to you and please don’t be afraid to reach out to us if you have any questions or would like to share your journey with us, we would love to hear from you

13.01.2022 Will I ever get sick of having this for breakfast? Breakfast and coffee time probably has to be my fav meal of the day I’ve been having this concoction for awhile now and don’t think I’ll ever get sick of it. See below for ingredients Egg Bacon... Cherry tomato Kale Cheese Turmeric Avocado Aioli Hemp seeds I also like to add in leftovers like sweet potato

13.01.2022 CLIENT OF THE MONTH - Geoff Petrie Geoff has been smashing his training for the month of July and post covid gym closures. He has upped his training and the results are speaking for themselves! Keep it up Geoff - we love having your sense of humour in the gym. Photo taken mid sanitising

12.01.2022 Kirsty smashing out some swiss ball hamstring curls with great control Give them a go for yourself and see how your hammy’s feel afterwards

11.01.2022 **job opportunity** We are looking for our newest team member. Experience in customer service and attention to detail is a must! This role is suited to those wi...th a strong work ethic and values commitment to their job. Must be available weekends and after hours. Please email resume to [email protected] by 23rd August. See more

07.01.2022 ANNOUNCEMENT... Following yesterdays announcement from NSW government for staff on-site at all times in gyms, we've worked hard through the night looking at a...ccess reports from the last 6 months to ensure we can deliver to you maximum access through these temporary restrictions. From midnight Friday the following access hours apply. MONDAY - THURSDAY 5AM-10PM FRIDAY 5AM-9PM SATURDAY 6AM-6PM SUNDAY 10AM-2PM Your gym experience will be the same as it has been, with a staff member present at all times we can be confident of your safety while in our facility. We've a big few months planned Classes to commence Body scans evening Personal training continues We are a covid safe registered business We have a covid safe plan in place our staff have completed covid safe course Thank you for your continued support See you in the gym

07.01.2022 DEADLIFTS DO’S Gripping the bar you can have one hand supinated and one pronated or both palms facing towards you - whatever feels comfortable for you. Bar starting right Infront of your shins... Feet shoulder width apart (I could have had mine a littler further apart in this demonstration) Head forward Chest up Knees bent before you lift Driving through your heels and lifting with your glutes Keep your back straight Arms and shoulders aren’t doing anything except holding onto the bar with good posture DON’TS Do not start with the bar too far in-front of you Don’t start with your knees not bent as you will lead with your hips and use your back to lift the weight Do not let your knees roll in, keep your knees outside your big toes Don’t look down at the ground, as this causes you to lead with your back and chest facing towards the ground Do not under any circumstance bend your back or lead with your hips when lifting the weight, if you can’t execute a deadlift without doing this then then weight is to heavy for you Drop a comment below if you found this helpful

06.01.2022 Just a gal trying to make the most out of my jam packed life at the moment Working 3 days a week at @nab and client sessions at @plusfitness247mcgrathshill most mornings and afternoons/evenings, going straight from one job to the next then back again, fitting in my own training sessions and recovery, studying so I can finish my nutrition coach certification with @precisionnutrition and writing programs and plans in between, meal preparation/cooking and also trying to find time to myself to wind down, time for my partner and my friends! Pretty excited for a little break/holiday in the new year and to come back and smash some goals in 2021

06.01.2022 CLIENT OF THE MONTH - Wahid Mashal Wahid only started training with Sk Bodyworks at the beginning of August doing 2 sessions per week, his goal was to improve his overall fitness and build some confidence in the gym and gaining knowledge of what to do and how to do it correctly. One month down and we have already seen a major improvement in Wahids fitness levels, his progress has been great so far - he finds getting up in the morning a struggle as we do early sessions but once his up his ready to take on the day Looking forward to continuing to work with Wahid and help him reach his goals and hopefully we will see him in the gym smashing out some of his own workouts soon!

05.01.2022 This happened a few weeks ago - you could say we are pretty excited for 2021

03.01.2022 Did you know eating slowly and mindfully can actually help you loose weight? Eating slowly can help to: - Recognise your physiological hunger and fullness cues. - Eat less, but feel more satisfied (because this gives our GI tract time to send satiety signals to the brain).... - Experience your food better - Digest your food food better 1 First try eating slowly (put your utensils down between bites and pause for a moment) 2 Then try eating slowly without distractions (put your phone down, turn the tv off and sit down at a table) 3 Then try eating very slowly, without distractions and with full presence and attention, noticing the taste, texture, and experience of each bite. (Pause after eat bite to take a deep breath and reflect on what you just consumed and notice any questions thoughts or feelings that come up) For weight loss - eat slowly and mindfully until 80% full For weight gain - eater quicker until 100% full

02.01.2022 MY TOP 5 TIPS FOR MEAL PREPPING 1. Plan your meals out for the week. This is one of the hardest tips to turn into a habit, but will save you heaps of time. By planning out your meals for the week you can do one big grocery run, fewer trips to the shops will save you time and money. ... 2. Create a shopping list before you head to the shops. Going to the grocery store without a shopping list is a good way to waste time and end up buying a lot of things you don’t need. Having a list helps you stay focused so you don’t feel over whelmed and forget things while navigating the endless aisles. And besides, having your fridge & freezer well stocked means you will be less likely to grab take out. 3. Dedicate one morning or one afternoon for your food prep for the upcoming week. Block out your calendar, turn on some music or listen to a podcast while you prepare your meals for the week. You will make time for what you want to do, invest the time in yourself. 4. Your freezer is your best friend. Many foods freeze incredibly well and it also maintains freshness. Portion your meals once cooked / or your left overs into individual air tight containers. Most meals and ingredients can last in the freezer for up to 2-3 months. So once you’ve done your meal prep freeze majority of your meals and defrost them in the fridge overnight. This will save you time so you don’t have to cook meals 2-3 times per week. 5. Embrace leftovers. Don’t toss out anything, little bits of leftovers can be used for ingredients in your scrambled eggs for breakfast, home-made pizza toppings, side to your dinner, etc. Plus saving you time and money. Hope these tips help you all master your meal prep game

01.01.2022 Absolutely love this post by risinghigherlifecoaching #change