Snap Fitness Burwood | Gym/Physical fitness centre

Snap Fitness Burwood

Phone: +61 499 992 706

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25.01.2022 Good Morning Fam! Hope you guys cooked up a storm with Ellaini’s recipe, jumped into a HIIT zoom and had a GREAT week! This week’s #touchbasetuesday is focusing on Depression, what it looks like, and how to help yourself and those around you who might be struggling! It’s important to remember that we all experience some of these symptoms from time to time, and it may not necessarily mean you're depressed. Just like anxiety, depression is an ongoing, and intense feelings... that may be described as sad, down or miserable. During lockdown, we’ve seen cases of depression rise from 5% to 25%, so now’s the time to touch in with your friends, family and loved ones! There are several types of Depression; 1.Major Depression 2.Melancholia 3.Psychotic Depression 4.Antenatal and Postnatal Depression 5.Bipolar Disorder 6.Cyclothymic Disorder 7.Dysthymic Disorder 8.Seasonal Affective Disorder Each of these are different in their own right, and we highly recommend you jump onto @beyondblueofficial ’s website to learn more. Depression has a myriad of symptoms, but we’ve highlighted a few of the most common. Equally, not everyone who is experiencing depression will have all of these symptoms; Behaviour Changes: 1.Withdrawing from Friends and Family 2.Relying on Substances (i.e. Alcohol) 3.Having difficulty concentrating Feelings: 1.Overwhelmed 2.Irritable 3.Miserable/Sad Physical: 1.Exhaustion 2. Sleep Problems 3.Significant weight loss or gain Thoughts: 1.’Im a failure’ 2.’Nothing good ever happens to me’ 3.’People would be better off without me’ If you are thinking, feeling or struggling with any of these things, remember our team is here to support you. We are a family, and we want to all get through this together! If you need contacts to helplines, support services, or links for more information, please contact us via DM and we can point you the right way. Please note, we are not Mental Health Experts, and recommend you contact a GP immediately if you’re concerned about your mental health. Take this week to contact your friends, write them cute letters, send someone a present, spoil yourself, and be kind to yourself! @ Snap Fitness Burwood - VIC

25.01.2022 Happy Hump Day! Here’s your weekly triple threat workout! Static hold at the hardest phase of the exercise. Easy : 20 second hold Moderate : 30 second hold ... Hard : 40 second hold A1. Resistance band straight side raise 3 sets /15-20 reps ea / 30 seconds rest A2. Resistance band bent leg side raise 3 sets / 15 - 20 reps ea / 30 seconds rest A3. V crunches 3 sets / 15 -20 reps /30 seconds rest A4. Lying leg raises - feet don’t touch the ground 3 sets /15-20 reps /60 -90 seconds rest Can increase the intensity of the exercise with household items or fitness equipment. B1. Resistance band squat 3 sets / 15-20 reps / 30 seconds rest B2. Curtsy lunch 3 sets /20-30 reps /30 seconds rest B3. Hollow Hold 3 sets /30s -60s /30 seconds rest B4. Bicycle crunches 3 sets / 20-30 reps / 60 - 90 seconds rest C1. Wall plank 2 sets / hold as long as possible / 60 -90s rest

25.01.2022 Hey guys! Ask and you shall receive! Here’s a snack recipe for all my chocolate lovers! So quick and easy literally takes 10 minutes MAX! I forgot to mention - they only need to be frozen for about 20-30 minutes and then they can be transferred into an airtight container and kept in the fridge! ... Totally give them a whirl - easily my favourite snack between classes!

24.01.2022 Another great triple threat session this morning! These guys are killing it!!

24.01.2022 Good morning everyone!! Hope you are enjoying your life and some new founded freedoms with the lifted curfew!! Today’s post is all things music Music is a super important part of life! Swipe to check out what the snap staff are listening to at the moment!!

23.01.2022 Merry Christmas and Happy Holidays to all our beautiful members! We hope that you all have a lovely and safe holidays and get to spend time with your loved ones after a tough year! Ensure you eat lots of food and have a drink!

23.01.2022 Good morning Fam! hope you are all well and powering through! Here is a fabulous post on mindfulness and meditation which we put together outlining the basics on the practice! Mindfulness and meditation are super important as they provide us with the tools to sit with and be comfortable with our thoughts - in a time like this of high stress it is incredibly important to turn introspectively and realise whether you are being fulfilled and meditation is a fantastic way... to do so! I know since meditating before bed every night it has improved my sleep and allowed me to realise what I need and really tune into my body! We added a few sources on the last slide for how and where to start- however you’re always welcome to DM us for more information and if you need more guidance. Hope you all find this as helpful as we did!

23.01.2022 Morning everyone! Happy hump day! We have another yummy recipe coming your way! This is an easy meal which can be done in under 30mins - you can always add chicken for more protein or not boil the egg and make the meal vegan! Make sure you save it and let us know if you give it a go!

22.01.2022 Hey guys! It’s another WEDNESDAY which means... it’s time for another recipe! Here is a fab GF Muffin recipe! Always a popular snack which I like to quickly whip up for picnics or something to have around the house! Make sure you give it a save and let us know if you give it a go! ... Stay safe, happy and full! Note; I used Buckwheat flour for these but you can always use non-GF Flour!

22.01.2022 SUMMER JUST GOT A WHOLE LOT MORE EPIC We’ve taken onboard your feedback and are bringing you NEW classes, MORE Pilates and MORE yoga! 30+ times a WEEK! This years been tough, so let’s SMASH this SUMMER like nothing else!... BOOK IN ON WODIFY

22.01.2022 Hey fam! Another week down, and I have to say everyone looks to be killing it! The Zoom’s are a blast, and everyone is so positive and excited about staying fit and healthy! For this weeks #touchbasetuesday we are talking about looking after your mental health when working from home! Many of us have had a shift to our working environment, and while it may have been a welcomed novelty, long term work from home can take a toll on your mental health. Some common feelings... you might be experiencing are ; Feeling isolated, lonely, or disconnected from other people socially and professionally Being unable to ‘switch off from work’ Having difficulty staying motivated Having difficulty prioritising your workload Feeling uncertain about your progress, and whether you’re performing ok Insomnia and sleep problems So, some tips for maintaining a healthy work/home environment to maximise productivity but give you the downtime you deserve and need! 1. Set up routine and structure! Planned hours, get dressed and keep it regular! 2. Create a specific workspace! Separate your work zone from your relaxation zone! 3. Stay Connected with your workmates! 4. No electronics before bed! A good night’s rest will boost productivity and your mood! 5. Get outside! It doesn’t have to be rigorous exercise (although, we highly recommend!) but being in nature whether its a walk or reading a book outside the fresh air will revitalise you! Don’t forget the other helpful things you can do to maintain good mental wellbeing; Exercising, getting a good night’s sleep and eating well Doing activities you enjoy Staying connected with social supports Managing stress through problem solving, relaxation or meditation Thinking in helpful ways Stay positive, stay safe and stay healthy! Tag us with #touchbasetuesday on what you’re doing during your day to maintain a healthy work/life balance!

21.01.2022 Gooooood Afternoon Fam! We hope everyone has had a fantastic week, checked in our your loved ones, and spent the weekend relaxing and enjoying yourselves! Today’s #touchbasetuesday will be centred around the fantastic men of the world! Mental Health is a big Men’s issue. While women tend to have a higher prevolence of mental health concerns, Men are at a much higher risk of suicide, and tend to have difficulty coming forward about their Mental health. On average 1-i...n-8 men will experience depression and 1-in-5 will experience anxiety at some stage of their lives. Blokes make up an average six out of every eight suicides every single day in Australia. The number of men who die by suicide in Australia every year is nearly double the national road toll. It’s important, as a community, we recognise these issues, as a result of disproportionate standards expected of men - to be constantly strong, show little to no emotion, and always be ‘The Man.’ There is no shame in struggling, it’s okay not to be okay, and your experience and emotions are natural. If you have a friend or family member, or yourself,who appears to be struggling, don’t be afraid to reach out. Our team is always here for you, no matter what. Swipe through the slides for men specific helplines and services.

21.01.2022 Hey team Firstly, a huge thank-you to all the members who have been in and out of the club over the last 2 weeks. Your support, energy and great vibes have built and strengthened the club, inspired our staff and made Burwood a Better Gym for everyone. It goes without saying that we are heartbroken to announce closing our doors again, but remember this is only temporary! We will be back, sooner than you think! We are sending you strength and happiness, and cannot wa...it to see you all again soon The Gym will be open until 8:00pm, all classes will run, including our 8pm Pilates class. Come in for a final hurrah and farewell! More information will be coming to your emails today!

20.01.2022 Morning team Celebrate hump day with another fantastic workout from @taylorborg_pt A Series A1. Mountain climbers 3 sets 45s ON / 15s OFF A2. Air squats 3 sets 45s ON / 15s OFF ... B Series B1. Static lunge 3 sets / 15 rep per leg / 15s rest B2. Resistance band kick back 3 sets / 20 rep per leg / 15s rest B3. Resistance band side kick 3 sets / 20 rep per leg / 15s rest B4. Sit ups 3 sets / 20 reps / 15s rest B5. Bicycle crunches 3 sets / 20 reps / 60s rest C Series C1. Resistance band squat 3 sets / 20 reps / 15s rest C2. Resistance band squat - Wide stance 3 sets / 20 reps / 15s rest C3. Single leg glute bridge 3 sets / 20 reps per leg / 15s rest C4. Side plank 3 sets / 30s hold / 15s rest C5. Plank 3 sets / 30-60s hold / 60s rest

20.01.2022 Hey guys!! What a fantastic turnout to last nights Workout of the Day (WOD) session!! WOD are HIIT style classes, varying from STRENGTH and CONDITIONING sessions to shredding cardio based workouts! View the workout for the next day at 7pm each night through the WODIFY app! ... Need an account set up? DM us! Book in for tonight’s 5pm and 6pm WOD sessions or our 7pm YOGA!

19.01.2022 Good morning everyone! Get your day kicked off with this fantastic Triple Threat workout by @taylorborg_pt to increase the intensity of the exercises, grab a backpack and fill it with some books or household items! A1. Banded plank side steps (Alternating) 3 sets / 30 reps / 15 Sec rest A2. Banded IN & OUT ... 3 sets / 30 reps ea / 15 Sec rest A3. Banded side steps 3 sets / 20 reps / 30 Sec rest B1. Banded Romanian deadlift 3 sets / 20 reps / 15 Sec rest B2. Reverse lunges into knee drive jump 3 sets / 10 reps ea / 15 Sec rest B3. Spider-Man mountain climbers 3 sets / 20 reps / 15 Sec rest B4. V - Crunches 3 sets / 30 reps 30 Sec rest C1. Squats - Heels elevated 3 sets / 20 reps /15 Sec rest C2. Jumping lunges 3 sets / 20 reps / 15 Sec rest C3. Russian twist 3 sets / 40 Reps /30 Sec rest C4. Lying leg raise - Pause at Half way Up & Down. 3 sets / 20 reps / 30 Sec rest

19.01.2022 Hinge movement pattern tips . . Tip #1 place one hand on the top of your sternum and the other hand at your waist line. Also making sure both your feet are in line with your hip flexors. From there you’ll push back in both places simultaneously to perform the exercise. .... Tip #2 place a wooden dowel/stick behind your back making sure it’s in contact with your head,mid back and bum. Push your bum back making sure all 3 places are touching throughout the movement. Happy Training!!

19.01.2022 Good morning Snap fam! Happy Monday!! Hope you all are going to have a fabulous week! We have put together a little Monday MOTIVATION for you and listed 10 things which we are doing to stay motivated during lockdown! Ensuring you are leading a balanced lifestyle on all fronts (fitness, work, social life etc.) is extremely important and helps generate some normality during this tricky time! ... Enjoy these tips

19.01.2022 Hey guys! We are super disappointed to announce that with the eased restrictions, unfortunately, we won’t be kicking off our bootcamps tomorrow But, on the bright side, we are hopeful to bring these sessions to you all on November 1st! We can definitely hang out for 2 more weeks! Our PT’s are available for sessions, so let us know if you’re interested! ... We will also be continuing to set up accounts and running our zoom classes! Additionally, everyone who has already booked will have their spot reserved for once they kick off! Again guys, this is disappointing but not all Doom and Gloom! With no more limits on exercise times, more catchups with pals and family allowed, and a MUCH bigger travel radius we can all make the most of the next two weeks! Everyone in VIC has worked phenomenally hard to get to this point, and the light at the end of the tunnel continues to grow brighter!! So a huge Thankyou to each and every one of you Stay positive, stay safe and stay well fam

19.01.2022 Good morning Snap Fam! Happy Monday - hope you all got out in the sunshine yesterday!! Here is a fun Monday morning post packed with nutrition tips! It is super hard to stay motivated and eat clean especially during lockdown but remember motivation ebbs and flows and having a strong basis is always important and helpful Hopefully you enjoy these tips as much as we do!! ... Also a reminder - today is day 1 of the abs challenge! Check out our stories daily for the workouts and get involved!

19.01.2022 Morning fam! Another lovely day, make sure you jump outside and make the most of it! Today, much like last week, we will be focusing on women’s mental health! Mental health affects everyone, however women statistically experience some mental health issues and conditions at higher rates than men. 1-in-6 women in Australia will experience depression, and 1-in-3 will experience anxiety during their lifetime. Women also experience PTSD and suffer from eating disorders at ...higher rates than men. While mental health issues can arise at any point during a persons lifetime, women see a large increase in chance during pregnancy and the 1st year post-birth. It’s important to acknowledge these issues, and the pressures placed on women to meet societal expectations, particularly those around body image (which also relates to men), and remind our community that no matter what your size, weight, age, race, or sexuality you are equally as important as the person next to you. You are valuable, wanted and loved. And above all, your journey is yours alone, and you shouldnt be dictated by those around you. Spend today reaching out to the beautiful women in your life, catching up with mates, call your mum, and spread the love!!

18.01.2022 Happy Hump Day! @taylorborg_pt has put together a fantastic triple threat workout for you to do at home A1. Bulgarian split lunge 20s hold 3 sets / 15 reps / 15s rest per leg A2. Goblet squat - 2 Sec hold at the bottom phase ... 3 sets / 12 -15 reps /15s rest A3. Crunches - Legs elevated 3 sets / 15- 20 reps / 15s rest A4. V crunch left to right 3 sets / 20 reps /60s rest B1. Pistol squats 3 sets / 15 reps / 15s rest B2. Glute bridge legs elevated 3 sets / 20 reps /15s rest B3. Single leg Glute bridge leg elevated 3 sets 15 reps each leg / 15s rest per leg B4. Windscreen wipers 3 sets /10- 20 reps / 60s rest C1. Jumping squats 2 sets /10-15 reps /30s-60s rest C2. Alternating jumping lunges 2 sets / 20 - 30 reps /60s 90s rest Tag us in your triple threat workout this week, and we’ll be back with more next Wednesday

18.01.2022 Hey guys! Happy Sunday! Hope you’re all having a lovely day despite the disgusting weather! Here is a yummy pecan banana bread which I made this week, perfect for a gross weather day!! Let us know or send us photos if you give it a go!! Enjoy xxx

18.01.2022 WODIFY HOW TO! Make sure you’re set up and ready to go!! BOOTCAMP classes for Saturday are now LIVE and bookable Remember;... Bring a Towel Bring a face mask (you won’t need to wear it while training) Bring your water bottle Sessions will be running from the club carpark, so please remember to park in the surrounding streets! It’s all free 2 hour parking! Don’t forget it’s just $10 on the day, payable via card only

17.01.2022 Hey Team! Another week of lockdown finished, and it’s been fantastic to see so many of you jumping into classes and workouts! This second lockdown has given us new challenges to overcome, and the Fam and I are hoping you’re doing well! For todays #touchbasetuesday we’ll be looking into how exercise can help your mental health! Most of us understand the physical benefits of exercise, but what about the psychological?... 1.Exercise is scientifically proven to be a mood booster! Physical activity kicks up the endorphin levels and creates the feel good chemical! Moderate exercise throughout the week can help lessen the impacts of anxiety and depression! 2.It also helps to decrease your stress levels! By increasing your heart rate, exercise can actually reverse stress-induced brain damage by stimulating the production of neurohormones like norepinephrine! This will help your cognition, mood and memory! It also uses both your central and sympathetic nervous systems, increasing your bodies ability to deal with stress in any situation! 3.One of the biggest benefits of exercise is the boost in self-esteem and confidence! Whether it’s a small or big goal, like a new PB, these achievements can add up to a whopping impact on your self-esteem! Many of which appear before you even realise it! 4.Better sleep - this is a big one! Over the past few weeks we’ve stressed sleep is crucial to mental health - and by working out, you increase the body temperature which calms the mind, can help regulate your circadian cycle (sleep rhythm) and help you sleep deeper and better at night! 5.Boost your brainpower! Science shows that exercise creates new brain calls, a process called neurogenesis, which can improve overall brain performance! It can build your intelligence, strengthen your memory, and help prevent brain diseases like Dementia! Remember, take time to talk to your friends, your family, your neighbour! Whether its over the phone, a zoom call, writing a letter, every little bit counts to make this easier for us all!

16.01.2022 Hey Team! Hope you’re staying strong this week! With the announcement of Stage 4 restrictions a lot of us are feeling stressed, nervous and frustrated. Take time this week to remind yourself that everything you’re feeling is valid! Our #touchbasetuesday topic today is on Self Care! Why self care matters: It’s incredibly important you take good care of your body, mind and soul - and not only in times of stress! Learning how to eat right, reduce stress, exercise regularly a...nd take a time out when you need it are the pillars of self-care, and can help you feel happier, healthier and more resilient! Why do we often struggle with self-care? Self-care isn’t always easy. Many of us work high stress jobs, live high stress lives, and are busy day to day. Technology also consumes so much of our time, that we often forget to dial out. ‘Me time’ or time for self-reflection often comes at the end of our priority list. Thankfully, there’s stacks of ways you can engage in self-care!! 1.Make sleep part of this self care routine! 2.Take care of yourself by taking care of your gut! 3.Exercise daily as part of this routine 4.Eat right for self care! 5.Say no to others, and say yes to your self-care! Now, this doesn’t’t mean blowing off all 3 zoom wine night’s you’ve got planned to binge Netflix, but it does mean choosing when and how social aspects fit into your self care regime! 6.Get outside! Even with restrictions, if you have the space to sit and read in the sun, or in the cold under a blanket take that opportunity! 7.Be organised! 8.Read a book ON self-care, for self-care. 9.Allocate time to do your self-care activities and be strict with it! 10.Take time to reflect within yourself on what’s effecting you most! Understanding yourself, your emotions and triggers will help you maintain a healthy wellbeing and lifestyle balance, and overall enrich your life! Look after yourselves, wear your masks, stay positive and we will be returning SOON! @ Snap Fitness Burwood - VIC

15.01.2022 Big things coming your way this ISO!! The team has got great stuff planned, including live HIIT classes and Pilates every morning via zoom and a Triple Threat workout every week! Jump into our FB Quaranteam group for zoom links, dm us if you have any issues! See you there!

14.01.2022 Happy Hump Day!! T-Dog is back, feeling better, and pumping out a great workout for you guys!! Enjoy! Leg series A1. Fitball/foam roller/ floor slider leg curl 3 sets / 10-15 reps / 30s rest ... A2. DB/KB/BB. B- Stance Romanian deadlift 3 sets / 8-12 reps per leg / 60s rest B1. DB/KB/BB. Front squat 3 sets /8-12 reps / 30s rest B2. DB/KB/BB. Step up - Not alternating 3 sets /10-15 reps per leg / 60-90s rest C1. DB/KB. Goblet squat 1 & 1/2 3 sets /10-15 reps / 60-90s rest Abs series A1. Alternating sit up - aim elbow towards opposites knee 3 sets / 20 reps / 30s rest A2. V Crunch - 1 Second hold when legs are fully extended. 3 sets / 20 reps / 30s rest A3. Side plank 3 sets /30s holds per side /60-90s rest

14.01.2022 Morning fabulous Snap Fam! Hope everyone’s feeling increasingly happy with the good news coming with the depreciating case numbers!! It looks like the end is in sight!! Here is a fun Monday morning post about Yoga! Yoga is a fantastic practice to add to your repertoire it really goes hand in hand with mindfulness (which we discussed last Monday) and brings plenty of benefits! ... I know I personally love to start my sundays off with a 35 minute yoga flow! Even @ryan.burgess__ can attest to its importance as her practices yoga too! Hope you all have a lovely day and move your body in a way that makes you happy!

14.01.2022 WE ARE BACK!! Opening November 9th Jump in now and pay NO STARTUP fees and, join before NOV 9 and get a free pass to our bootcamp sessions!! Get excited for the return to the gym, and our NEW outdoor TRAINING SPACE

13.01.2022 Hey team! It's Amelda from Snap Fitness Burwood Bootcamps are coming back on the 19th of October - and it's going to be epic!! Find out more below! http://snapspecial.com.au/burwoodvic-20oct

12.01.2022 Hey Team! Back again with another fantastic #touchbasetuesday! These next few weeks will be focused on educating yourself about some of the most common mental health issues! Today, we’d like to bring up; Anxiety. It unsurprising over the lockdown that the number of people experiencing mental health conditions such as anxiety, stress and depression has risen between 13-21%. With more of us feeling down, it’s important we stay connected and supportive! ?... is an emotion characterised by feelings of tension, worried thoughts and physical changes like increased blood pressure. People with usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. (American Psychological Association) ’ ? tends to be limited in time and connected with some stressful situation or event, such as a job interview. The type of anxiety experienced by people with an , not always connected to an obvious challenge, and -- . ? While each anxiety condition has unique features, there are some common symptoms including: Physical: panic attacks, hot and cold flushes, racing heart, tightening of the chest, quick breathing, restlessness, or feeling tense, wound up and edgy Psychological: excessive fear, worry, catastrophizing, or obsessive thinking Behavioural: avoidance of situations that make you feel anxious which can impact on study, work or social life These are just some of a number of symptoms that you might experience. ' but they can be used as a guide. (Beyond Blue) It’s important to remember that we are united in this time of difficulty! For support call Beyond Blue on 1300 22 4636! Stay strong! @ Snap Fitness Burwood - VIC

12.01.2022 Happy Monday Snap Fam! Hope your weekend was super relaxing and you could go for a long walk (and you’re not too tired from day light savings!!) Whilst we are on the topic of day light savings, we thought we would do a Monday deep dive on the importance of sleep!! Sleep is extremely important for your mental health (and not to mention muscle recovery after some hard gym sessions!) ... Have a read of this resource we put together and feel free to reach out to us if you have any questions!

11.01.2022 Good morning team Get ready for a fantastic banded session with Taylor’s Triple Threat!! A1. Banded Fire Hydrant - 30s per leg A2. Banded Standing Abduction - 30s per leg A3. Donkey kick backs - 30s per leg ... 3 sets of each exercises B1. Front leg elevated lunge 30s ON / 10s OFF B2. Single leg glute bridge 30s ON / 10s OFF B3. Side plank 30s ON / 10s OFF B4. Plank 60s Hold 30-60s rest once completed 3 sets of each exercise , final set going till failure C1. Alternating jumping lunges -20 reps /15s rest C2. Frog pumps - 20 reps /15s rest C3. V crunches - 20 reps /15s rest C4. Sit up - 20 reps / 30- 60s rest Tag us in your workouts and have fun

11.01.2022 Good morning everyone! Happy Tuesday! Hope you enjoyed our morning motivation post yesterday! Here is a delicious Vegan meal I made for my family last night - it went so quickly! Side note; You are always able to add chicken or switch out ingredients for animal based products. ... However, eating vegan has fantastic benefits for our environment (as it means there a less emissions going into the air through the production of animal-based products). It could be your next meal for your meat-free dinner (and you can always add tofu for an extra source of protein!) Enjoy!

11.01.2022 And our final appreciation post - to the man who has helped us through it all!!! Lance is our Club Custodian and Cleaner, and without him Snap Burwood wouldn’t be the gorgeous gym it is!! Lance has helped us so much this year! He has worked phenomenally hard every day and we are so grateful for everything he does! We owe all the credit to him for our lovely club, and we wish him a very Merry Christmas and a Happy New Year! Don’t be a stranger and make sure you say hey to Lance next time you see him!

10.01.2022 Hey Snap Fam! Happy Monday! We are so excited at the prospect of seeing some of your beautiful faces in bootcamps in one week’s time!! (Hopefully) In the mean time here is a post detailing some of the awesome benefits of strength training! I’m sure you all miss the weights as much as we do!

10.01.2022 Hello Snap Fam! Happy hump day! Here is another quick and easy vegan recipe to inspire you for dinner - it’s always a smash hit when I cook it for the family! I like to leave the zoodles fresh! Also you can always substitute the zoodles with pasta if you want something more hearty!

09.01.2022 CHRISTMAS TIMETABLE We are so happy to announce that we will still be running some of your fav classes over the next few weeks! All bookable on WODIFY! GET HYPE FOR OUR 12 DAYS OF CHRISTMAS SPECIAL ON THE 24th!!... Swipe for the staffed hours as well!

09.01.2022 Hey snap fam! Here is another breakfast recipe which is perfect if you’re craving something sweeter (it’s like dessert for breakfast ) As always let us know if you give it a go!

09.01.2022 Working from home? Here are a few stretches you can do from your desk! 4) Hamstring stretch- standing up and reach as far forward as possible!

09.01.2022 Hey Snap Fam! Hope you’ve been keeping happy, healthy and safe over these past few weeks!Our communities are under stress, so it’s not surprising individuals may be experiencing mental health issues or concerns. For many, this may be their first experience with anxiety and depression. Sensations of hopelessness, worthlessness and indifference can have a huge impact on our mental health - so make sure you’re taking the time to check in on yourself and those around you. T...he team at Snap Fitness want to remind you that you’re not alone, and that we stand with you in this time of hardship. Below are some fantastic resources, websites and helplines for you to share amongst those struggling. Remember, exercise, a good diet and good amounts of sleep can help maintain strong mental wellbeing! Fitness and Mental Health: Health Direct (3 minute read): https://www.healthdirect.gov.au/exercise-and-mental-health Exercise your way to wellbeing: https://www.beyondblue.org.au//exercise-your-way-to-good-m The Mental Health Benefits of Exercise: https://www.helpguide.org//the-mental-health-benefits-of-e Mental Health Websites: Beyond Blue (Men Specific): https://www.healthdirect.gov.au/exercise-and-mental-health Beyond Blue (Women Specific): https://www.beyondblue.org.au/who-does-it-affect/women Headspace (Youth): https://www.beyondblue.org.au/who-does-it-affect/women Mental Health Helplines: Beyond Blue (24/7 Helpline): 1300 22 4636 eHeadSpace (8am-12pm, 7 days a week. Youth Specific): 1800 33 4673 MensLine Australia (Male specific, 24/7): 1300 78 99 78 QLife (LGBTIA+ Friends, 3pm-12am 7days): 1800 184 527 Screenshot, share, and check in on yourself and friends. Now more than ever we need to stand together and provide support to those around us! We will get through this tough time together and return better than ever on the other side! Take care!

08.01.2022 We listened to your feedback, and @taylorborg_pt has brought out a fantastic weighted triple threat for your hump day Warm up 45s ON 15s OFF - Air squats ... - Mountain climbers - Plank A Series/Giant set A1. DB/KB/BB. Romanian deadlift 4 sets / 8-12 reps / 4110 Tempo / 30-60s rest A2. DB/KB/BB. Front squat 4 sets / 8-12 reps / 3211 Tempo / 30-60s rest A3.Resistance band Leg extension( Eugene Teo variation) 4 sets / 10-15 reps / 3012 Tempo / 30-60s rest A4. Foam roller lying leg 4 sets / 10-15 reps / 3010Tempo / 90-120s rest B Series B1. V Crucnhes 3 sets / 10-20 reps/ 3010 tempo / 15-30s rest B2. Weighted Russian twist 3 sets / 20-30reps/ 3010 tempo / 15-30s rest B3. Lying leg raises 3 sets / 10-20 reps/ 3010 tempo / 15-30s rest B4. Hollow hold 3 sets / 30-60s hold/ N/A tempo / 90-120s rest

08.01.2022 We know being away from the gym means you’re missing so many of our fantastic classes!! But don’t forget that we will have our wonderful Pilates instructor @christina_kay92 running FREE Pilates classes over Zoom every Saturday at 10am!! We post up the meeting ID and Password to the story each Friday! ... See you tomorrow!! See more

08.01.2022 Good morning Snap Fam! Happy Monday! Hope you had a gorgeous weekend and got out into the sunshine! We have put together a few tips to build into your morning routine especially during lockdown!

08.01.2022 Morning team! Another fantastic Triple Threat session by @taylorborg_pt for your Hump Day! Static hold at the hardest phase of the exercise. Easy : 20 second hold Moderate : 30 second hold ... Hard : 40 second hold A1. Resistance band straight side raise 3 sets /15-20 reps ea / 30 seconds rest A2. Resistance band bent leg side raise 3 sets / 15 - 20 reps ea / 30 seconds rest A3. V crunches 3 sets / 15 -20 reps /30 seconds rest A4. Lying leg raises - feet don’t touch the ground 3 sets /15-20 reps /60 -90 seconds rest Can increase the intensity of the exercise with household items or fitness equipment. B1. Resistance band squat 3 sets / 15-20 reps / 30 seconds rest B2. Curtsy lunge 3 sets /20-30 reps /30 seconds rest B3. Hollow Hold 3 sets /30s -60s /30 seconds rest B4. Bicycle crunches 3 sets / 20-30 reps / 60 - 90 seconds rest C1. Wall plank 2 sets / hold as long as possible / 60 -90s rest

07.01.2022 Working from home? Here are a few stretches you can do from your desk! 3)Glute stretch- put your foot on the opposite knee and gently push down involved leg

07.01.2022 Hey guys! This is it! We actually can’t believe it! This weekend brought so much good news, and we are absolutely ecstatic!! We will be kicking off BOOTCAMPS this weekend, at 8am and 9am Saturday morning! Both Andrew and Rachel will be taking these epic sessions!! Make sure you have WODIFY downloaded and ready to go They’ll be running in the club carpark, with 10 people per class, and just $10 per person! ... We are also super excited to announce the official return to the club on November 9th! Finally we will be able to jump back in and make the absolute most of our sessions!! Keep an eye on socials and emails for more information as we receive COVID-Safe plans from the Government!! And finally - possibly most excitingly - we are unveiling a HUGE project that’s been going on during lockdown Our team has been hard at work creating a brand new outdoor training space!! This new space is completely in the open air (making you able to train outdoors as part of our COVID-SAFE action plan!), and will be used for general access and some of our classes!!! We are so stoked to bring this to you, and can’t wait to see it in use!! A huge Thankyou to all of our staff - particularly Andrew and Christina for all their hard work with the zooms, and everything the team has done behind the scenes! A massive Thankyou to our members who have supported us and loved us through this whole journey! We’ve missed you, and we can’t wait to be back!! #gymsaresafe #gymlife #snapfitness #bootcamps #fitness #motivation #goodbyelockdown #hellogym #gymtime #workouttime

07.01.2022 Hey Fam! Happy 1st day of the month! As we move into September, it’s important to look at how far we’ve come! We’ve been fighting this battle for a long time now, but I have no doubts we will see it through! As RU OK Day approaches on the 10th, todays #touchbasetuesday is going to be all about how to have those tough conversations with people you love. It all starts with a conversation. You might not know what to say, feel nervous or uncomfortable approaching it, but... above all, starting the conversation is the most important thing to do. Whether it’s your partner, a family member, a friend, even your neighbour - if you notice signs of struggle, offer assistance. ? Let them know you’re concerned, and want to help. Bring them into a safe, comfortable and calm environment to talk. Some suggestions are; I’m really worried about you. Can we talk? I’ve been noticing that you are (sad/distant/not yourself). I’m really concerned - can we talk about what/s bothering you? You haven’t been acting like yourself lately. Let’s talk about what’s going on. : be an attentive listener and use appropriate eye contact ask open ended questions to try and get them talking, don’t box them into yes/no. acknowledge their feelings try not to minimise or down-play how a person may be feeling don’t jump in immediately and give advice. Listen, then offer help. try to keep your reactions in check. Do your best to make them feel comfortable. remind your person that they’re not alone if you’re not sure what to say, it can help to do a little research - Have a look on @beyondblueofficial’s website. if they don’t feel like talking, try writing a note or sending a supportive message be respectful of their privacy Talk with them about what information can be shared and what they would prefer to remain private. Let’s stand united together, have those tough conversations, and remember our team is ALWAYS here to support you. Take care, stay safe, and see you all soon.

06.01.2022 Hey Team! Happy August 28th! I Today is Wear it Purple Day, and the fam here are so excited to be taking part! WIP envisions the importance of encouragement, empowerment and emphasis on making positive change for our LGBTQI+ folks and minority members LGBTQI+ individuals exist in all diverse communities, ethnic backgrounds, religions, socio-economic status, genders and neuro-diversity groups! The gym is no exception! We love and support our fantastic, proud mem...bers no matter what! Now more than ever showing our support, helping educate, and empowering people in their workplaces, homes, and places of study is incredibly important! While COVID-19 may have us separated, we are still united! Have a fantastic day, spread the love, tag us and your friends in your #wearitpurple photos and stay safe, well and positive Lots of love, The Snap in the Wood FAM! #wearitpurple #lgbtqia #lgbtpride #celebrate #loveeveryone #loveislove #support

06.01.2022 BOOTCAMPS INCOMING We are so excited to be kicking off our Bootcamps as of the 19th of October! Making her debut as our new SUPERSTAR SNAP TRAINER is Rachel She’ll be taking our Bootcamp sessions alongside Andrew Register your interest and see ya there!!

05.01.2022 AND WE ARE BACK! After five days we are able to reopen our doors to all our gorgeous members! Thank you for your supportive messages over the last few days - it has definitely been validating for all the staff to see our members enjoy the time and effort we put into our work! See you by the squat rack

05.01.2022 Working from home? Here are a few stretches you can do sitting at your desk! 1) Lat stretch arm above head- reach to the opposite side while holding the chair for support with bottom arms

04.01.2022 GOOOOD afternoon everybody!! Here it is, better late than never, your weekly Triple Threat Session! This workout is AMRAP = As many reps as possible! Don’t forget you can use a backpack to add more weight to the exercises to elevate yourself! A1. Wide to Narrow Jumping squats 3 sets / 20 reps / 15-30 seconds rest ... A2. Forward to reverse lunges 3 sets / 15 reps ea / 15-30 seconds rest A3. Lying knee drives 3 sets / 20-30 reps / 15-30 seconds rest A4. Plank 3 sets / 30-60s hold / 60 -90 second rest B1. Bulgarian split lunge 3 sets / 15-20 reps ea / 15-30 seconds rest B2. Lying leg curl - Foam roller/ fitball/ PVC pipe or anything that can roll. 3 sets / 20-30 reps /15 - 30 second rest B3. Alternating bicycle crunches 3 sets /20-30 reps / 15 - 30 second rest B4. Side plank 3 sets / 30s hold ea side / 60-90 second rest C1. Banded plank side steps (Alternating) 2 sets / AMRAP/ 15 Second rest C2. Banded side steps 2 sets / AMRAP / 30 Second rest Have a great day fam!!

04.01.2022 What a week it’s been. We had fantastic sunny skies and lovely days, got to celebrate Father’s day in a whole new way, and have now received our roadmap to reopening! These last few days have been by no means easy, and many of us have received difficult news about businesses reopening, when we can see our friends and family again, and might be feeling beaten by all this news. So today’s #touchbasetuesday is about checking in on yourself, setting goals and keeping resilient.... Take some time to go through the list below, and write out 2-3 answers for each! Things people do that make you angry Things in your life that you find the most tedious Life events that have helped to define you Things that you struggle with the most in your life Words that described you in high school/Uni Words that describe you now Things you feel passionate about People you love and care about the most and why, for each Things you must have in your life to be happy People you like the least Things people like about you Things you are insecure about Jobs you think you could do well at and like Jobs you would not like or would not do well at Skills or qualities that you definitely have Things you truly believe in Things you’re most afraid of Qualities you like about yourself Things you’re naturally good at Things you’re naturally bad at Seeing just how far we’ve come, not only this year, is really important to give perspective on the amazing thing’s you’re capable of. Taking time to look inwards at yourself, helps you reach out to others, understand their emotions, and stay connected. With RU Okay Day coming on Thursday, remember to reach out to those around you and connect with your community. We’ve come so far, done so much, endured the unimaginable! Don’t give up now, we can see the light at the end of the tunnel! Stay vigilant, stay safe and stay home!

04.01.2022 BOOTCAMP SCHEDULE READY TO GO!!! Sign those waivers, pick out your best workout gear and comfiest shoes...we’ve got a big BOOTCAMP week coming your way

03.01.2022 Morning fam! Happy hump day! Hope you are all enjoying your extra hour of exercise outdoors (if you’re in Melbourne!) Here is another brekkie idea to try out! I have a soft spot for smoothie bowls because they remind me of summer! ... Hope you all have a fabulous day!!

02.01.2022 Good morning Snap Fam!! Hope you all are having a lovely week (HAPPY HUMPDAY). Here is a quick and easy breakfast idea of what I’ve been eating for breakfast lately! remember breakfast is the most important meal of the day so make sure you’re fuelling your bodies so you can smash out your workouts later in the day! ... Feel free to comment below your favourite breakfast meal!

02.01.2022 The Crew from TRIPLE THREAT this morning SMASHED IT!!

02.01.2022 Working from home? Here are a few stretches you can do sitting at your desk! 2)Traps stretch- gently pull your neck toward the armpit

02.01.2022 Merry Christmas Everyone! We hope that you spend today around those important people in your life, have a big feast and enjoy yourselves! Enjoy yet another (horrifically) photoshopped photo of the staff!

01.01.2022 Shoutout to @taylorborg_pt for ANOTHER great workout!! Give it a shot today! Warm up A1. Air squats 2 sets / 30 seconds ON / 10 Seconds OFF... A2. Mountain climbers 2 sets / 30 seconds ON / 10 Seconds OFF 2x Repeat as many times as possible in 5 minutes. A1. Jumping squat 2 sets / 12 reps / tempo 3010 A2. Alternating reverse lunges 2 sets / 20 reps / tempo 2010 A3. Sit ups 2 sets / 12 reps / tempo N/A A4. Lying leg raises 2 sets 12 reps / tempo N/A B1. Single leg glute bridge 2 sets / 15 reps per leg / tempo 3110 B2. Donkey kick back 2 sets / 15 reps per leg / tempo N/A B3. Side plank 2 sets / 30 second hold per side B4. Plank 2 sets / 30 - 60 second hold