Step Outside Fitness in Speers Point | Sport & recreation

Step Outside Fitness

Locality: Speers Point

Phone: +61 423 108 705

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

25.01.2022 Sore Today. Strong tomorrow! Watch our stories to see the circuit our crew completed to make them strong for tomorrow. ... #stepoutsidefitness #outdoortraining #boxfit #stayactive #strongtomorrow

24.01.2022 HAPPY BIRTHDAY | 2 incredible ladies celebrated their birthdays this week and we love to celebrate along with them. Wishing you both a day full of laughter and a year that brings you much happiness.

23.01.2022 GIVE US A BLITZ | This is a familiar catch cry of David’s during our BoxFit sessions. The reason for this is that in order for us to achieve progression in our training, we must increase our work capacity. The body will react to this increased training work capacity by an increase in muscle growth and increased strength; this increase will quickly be followed by a training plateau unless training load is further increased. ... It is therefore important that we constantly make changes, even small ones, to our workout routine. Todays sessions were centred on this cry. After each round of boxing, the call of a Blitz went out, to increase the intensity and ensure progression was front and centre in our minds (and muscles!) #stepoutsidefitness #outdoortraining #stayactive #BoxFit

23.01.2022 CLASSES ARE BACK | So why wait to be great! No matter how old you are, how big your goal, or what your circumstances are, it's definitely not too late to start fresh. It's never too late, so set your goals, and come join us in the Park where we can help you reach these goals. ... All classes are back to our regular timetable; Monday - BodyFit: 6am, 9:30am & 5:30pm Tuesday - BoxFit: 6am, 7am, 9:30am & 5:30pm Wednesday - CoreFit: 6am, 7am, 9:30am & 5:30pm Thursday - CardioFit: 6am, 7am, 9:30am & 5:30pm Friday - RunFit: 6am Saturday - Cardio Fit: 6:30am & 7:30am Saturday - Yoga Stretch: 8:30am #stepoutsidefitness #outdoortraining #stayactive #2021goals #bodyfit #mondaymotivation

22.01.2022 IT'S THAT TIME OF YEAR AGAIN| The chill in the air is gone, the sun is shining, and those thick jumpers are about to go into storage. It's the perfect time to reignite your fitness motivation and embrace the great outdoors. So why not kick off spring with a healthy start by getting the right gear, revamping your routine, and doing some "spring cleaning" in your pantry. You can also join our Spring challenge which starts in 2 weeks’ time to give you that extra motiv...ation to Spring into Summer! Whatever changes you choose to integrate into your fitness plan, prioritise joy. Living actively does not look the same for everyone; rather, it’s as individualised as you are, and enjoyment is a crucial ingredient in the active living formula. Message us now if you want to find out more about our Spring Challenge and how SOF can bring joy to your fitness plan. #stepoutsidefitness #outdoortraining #StayActive #springintosummer #SOFspringchallenge

20.01.2022 GETTING BACK ON TRACK | Whether your Christmas indulgence is a 1 day, 3 day, or week long affair, you'll want to get back on track, right?... But how do you motivate yourself to get back into the routine? How do you avoid the temptations still littered throughout the house? And how do you start making good food choices again with a fridge still bursting with treats?... However, long your period of well-earned gluttony was, it's not the end of the world. Because in the grand scheme of things, it's a minor blip on your fitness journey. A couple of weeks of consistency will have you wondering what all the fuss was about. Firstly get your nutrition and training back where it was ASAP. Hydrate well throughout the day to get you back on track. And the last one is pretty simple. Just do something!... Action = Motivation, so get moving. Looking for ways to get you moving and get some consistency back then send us a message, we’re here to help. #stepoutsidefitness #outdoortraining #stayactive #getbackkontrack #Boxfit #personaltrainer #postchristmaslull

19.01.2022 FIND THE FIGHTER IN YOU | The crew had the rhythm this morning with everyone starting their Tuesday with some ferocious drumming. The pain of the process is only temporary but the feeling of achievement last forever. #stepoutsidefitness #outdoortraining #boxfit #stayactive

19.01.2022 SHOULDER STRETCHES | Exercises like push ups and planks put a ton of pressure on your shoulders and keeping your shoulders mobile and flexible is super important to help you maintain good form and prevent injuries. Unsurprisingly, open shoulders are also important for good posture, so if you don’t want to appear hunched over, make sure to keep your shoulders nice and flexible! Doing these stretches once or twice a day can also help counteract the effects of constant sitt...ing or as a warm up to your workout. FLEX AND STRETCH BEHIND THE BACK What It Does: Stretches the shoulder, arm, and chest muscles and improves elbow joint mobility. How to Do It: Hold the broomstick in front of you on both ends, keeping your hands pretty wide. Keep your elbows straight and bring the broomstick overhead and back (but not down). Next, bend your elbows and flex them so that the broomstick ends up close the back of your neck. Finally, extend them back to the starting position. In this exercise, you only move the elbow joint. You should feel the stretch in your shoulder, arm, and chest muscles. BACK AND FRONT RAISE What It Does: Improves shoulder mobility and stretches the chest and arm muscles. How to Do It: Start with a pretty wide grip with your hands holding each end of the broomstick. Keep your elbows straight and lift the broomstick up and over your head. Bring it as far back as you can while keeping your elbows straight. Ideally, you want to go all the way down so that the broomstick touches your lower back. Once you feel comfortable with this width, move your hands a little closer to each other for deeper stretch. When doing these exercises, don’t try to push too much through the tightness! You should feel a nice stretch when you do them, but never push yourself so far that it causes pain. #stepoutsidefitness #outdoortraining #bodyfit #mondaymotivation #shoulderstrech #stayactive

18.01.2022 ENERGY & SMILES | While the rain was having a small break it allowed for the energy and laughs to come out for our rain delayed BoxFit sessions. Laughter is a good old-fashioned way to get in the right physical and mental state needed to push through the day and especially a rigorous workout. And by the giggles and sweat that happened today it seems that laughter really is the best medicine! ... Check out our stories to see video of our crew in action this morning. #stepoutsidefitness #outdoorfitness #stayactive #BoxFit #laughtertherapy

17.01.2022 SMILE WHILE YOU RUN | The crew were all smiles this morning for our RunFit session this morning, so it got us thinking. Could simply smiling while you run increase your performance? In many long-distance races, elite athletes often appear relaxed, with some remember the legendary Ethiopian Haile Gebrselassie? even smiling . By contrast, further down the field, the painful effort of running is often reflected on competitors’ faces. Surprisingly there has been a lo...t of research into this. Some findings concluded that smiling helped participants to relax and reduce muscular tension without them consciously trying to relax. We know that runners move economically when relaxed. A second key finding was that frowning also increased how hard or strenuous running felt compared with smiling and relaxing conditions. So, if a hard effort makes you frown, then the opposite will also be true: frowning makes an effort feel harder but smiling makes the effort feel noticeably easier. Next time you’re out for a run, try and smile to people as you run past. Not only will it brighten their day, but it could also boost your performance! #stepoutsidefitness #outdoortraining #runfit #keepsmiling

17.01.2022 PILATES | During our CoreFit sessions today, we had the resistance bands out to work on our Pilates techniques. Pilates has evolved over time and in many ways is now one of the best workouts for not only core strength also to improve posture, muscle tone, balance and joint mobility as well as relive stress and tension. It can complement regular training as it develops whole body strength and flexibility and helps reduce the risk of injury. Because Pilates workouts can ea...sily be tailored to individual needs, David can modify the exercises depending upon your unique circumstances and injuries. Throughout November we’ll be utilising our resistance bands in a number of our sessions, so why not come and experience the benefits of this workout for yourself. #stepoutsidefitness #outdoortraining #Stayactive #CoreFit #pilates

17.01.2022 CHRISTMAS SOF STYLE | Our favourite session of the year is our Christmas Boxing session. Not sure if it’s because its boxing or because of the champagne afterwards. Either way it was a great way to spend our last Saturday of the year at training. Happy fitness to you... and to all a good stretch Wishing you all a fit and healthy holiday season! Classes are as normal until our last session for the year on Christmas Eve at 6am. Full schedule will then resume on January 4th. #stepoutsidefitness #outdoortraining #stayactive #boxfit #christmasparty

15.01.2022 HAPPY RUNNING | Running must be the only aspect of life in which It’s all downhill from here, is literally the best thing you can hear! ... #stepoutsidefitness #outdoortraining #stayactive #RunFit #happyrunning

14.01.2022 The Step Outside Family

11.01.2022 TEAMWORK | Is Teamwork the key to fitness success? When it comes to exercise, we rise to a challenge when we’re surrounded by other people whether it’s having a training buddy to stop us backing out of Monday morning workouts or going for the burn on a tough hill run. Research has shown that if we exercise together, we train longer and work out more often than our solo counterparts. ... Who is part of your fitness team? If you don’t have one come join ours. #stepoutsidefitness #outdoortraining #StayActive #CardioFit #fitnessteam

11.01.2022 WE HAVE OUR WINNER | More often than not, when we hear the word transformation we think of physical changes. However, if you ask anyone who has spent any amount of time on a journey to improve their health, they will be able to tell you that the transformation goes well beyond the size of your clothes or the fit of your jeans. Beyond the physical changes that often come with moving more and eating better, there are so many other benefits that come from taking part in our W...inter fitness challenge. When you prioritise your health & fitness, you’ll have more energy, you’ll feel stronger, you feel more confident and you’ll likely find that you sleep a lot better too. Over the 11weeks of the SOF Winter Challenge, collectively our crew lost 109kgs, shed 213cm, and shaved 21mins from their PB’s. In one of the tightest team races in all our challenges it came down to the last day Congratulations to Team Dinos who showed that consistency pays off. The individual title was also another tight race with the slimmest of margins splitting 1st, 2nd and 3rd. Congratulations to Lynn who lost more than 11% in weight & measurements. A truly outstanding result! Even though there was only one winner, we all finished the Winter Challenge feeling like we gained something positive. With our Spring Challenge just around the corner, now is the time to start thinking about what your next goals are going to be. #stepoutsidefitness #outdoortraining #StayActive #sofwinterchallenge2020

11.01.2022 COMMITMENT | Think back to why you began training or committed to your fitness journey. What did you want from it? What changes did you want to see in yourself? What did you want to learn and accomplish?... These what's are your why. What are your goals? What do you want to accomplish? Do you hold similar values to when you began? And most importantly, are your actions driven by your why? #stepoutsidefitness #outdoortraining #stayactive #cardiofit

10.01.2022 INTERNAL MOTIVATION | Making it to a workout every now and then isn't that hard, but actually enjoying the workout and incorporating it into a regular fitness schedule is definitely quite the challenge. That's why it's important to find exercise that's fun and internal motivation to develop the habit. BoxFit is definitely the class that gets our crew motivated and having fun.... #stepoutsidefitness #outdoortraining #stayactive #BoxFit #fitnessmotivation

10.01.2022 CHANGING THE LOAD | When you do new exercises or load your body in a different way, your body reacts by increasing its ability to cope with that new load. One of the most beautiful things about the human body is its resilience and its ability to adapt to physical demands like exercise training. Our bones, muscles, tendons, heart, and lungs, will adapt to the stress exposed to it. This means if you undertake exercise that’s physically challenging, your body will adapt t...o this stress to ensure the same activity feels slightly easier in the future. If your body, and mind, has adapted to what you're doing, any change is a good thing. Today’s CoreFit sessions were all about changing the load by using the resistance bands in slightly different ways to ensure we are adding variation and avoiding a fitness plateau. #stepoutsidefitness #outdoortraining #stayactive #CoreFit #resistancebands #changetheload

10.01.2022 PRIORITISE | It's not selfish to prioritise your health. Never let anyone make you feel bad for prioritising your health and well-being.You should be your first priority. Taking care of yourself needs to be a top priority in your life, but that doesn’t mean it's easy. ... Prioritising your health may seem like something that is out of reach for you, simply because it just doesn’t fit into your schedule. But that’s not necessarily the case. If you have the right mindset going in and make a conscious effort, you can focus on both your wellness and work or family life. And you'll be thankful you did! #stepoutsidefitness #outdoortraining #stayactive #BodyFit #mondaymotivation #prioritisehealth

09.01.2022 COREFIT | It isn't just all about the Core. Just ask our crew's arms and legs tomorrow! #stepoutsidefitness #outdoortraining #StayActive #personaltrainer #corefit

09.01.2022 GONE IN 60SEC | Next time you make an excuse for sprints, think again! Sprints help in weight loss, build muscle, improve your health, and as a result promotes healthy living Sprint workouts are a great addition to a cardio or resistance training session. You can customise them based on time, fitness level, intensity, and the space you have available for exercise.... So if you’ve decided to shed those extra kilos this summer then stop whatever you are doing and just start sprinting. Or you can come join us at 5:30pm in the Park. #stepoutsidefitness #outdoortraining #stayactive #personaltrainer #BoxFit #sprinting

07.01.2022 SOMETHING MISSING | There was a great turn out for our train in the rain session this morning, from everyone except the rain! While we were slightly disappointed we didn’t get to play in the rain, David didn’t disappoint with the Cardio session. It must have been a good one if we caught him hunched over at the end of the session. ... #stepoutsidefitness #outdoorfitness #stayactive #cardiofit #trainingintherain

06.01.2022 FITNESS TEST | The Spring Challenge is well underway and with that comes our monthly fitness test. This is the chance to check in on your progress and benchmark your performance over a period of time. There are three main areas in which the SOF fitness testing focuses. ... These include measuring strength and muscular endurance, and aerobic performance. Watch our Video and stories to see our team cross the finish line in our 350m sprint and also listen to the encouragement our team providers to help everyone cross that finish line. #stepoutsidefitness #outdoortraining #stayactivie #fitandstrong #SOFspringchallenge

05.01.2022 KNOW THE ORDER | You already know that the order of certain things matters, cleanser before serum, socks before shoes, toaster before avocado mash. Well, when you're working out, order matters too. Plain and simple, the order of your exercise movements is actually one of the defining factors in how effective your workout regimen is. ... Do more technical, harder, full-body movements before the smaller-muscle-focused accessory work which means save the abs for the end. Now we understand the reason David always finishes the BoxFit sessions torching our core. All we need now is for David to be able to count! #stepoutsidefitness #outdoortraining #stayactive #BoxFit #abkiller

05.01.2022 FOR ALL STAGES | Fitness is a journey. A journey that can begin multiple times and have many different roads. This article is a reminder that no matter what stage of the journey you are, day 1, day 60 or starting back again after a long break, your body can adapt and build strength. The key is to keep going as improvements will come and the initial pain will be worth it. ... https://www.smh.com.au//how-exercise-changes-your-body-aft #stepoutsidefitness #outdoortraining #stayactive #bodyfit #keeppushingforward

05.01.2022 GIVE IT EVERYTHING | Our CardioFit sessions today were all about pushing yourself. Giving that next lap, that next sprint that little bit extra and not giving up when it got hard. With every exercise you do, you can choose to give it mild effort or everything you’ve got. The former, arguably, is a waste of time. You may be getting in a workout, but if you’re not pushing yourself, you’ll never see the results you want. Fitness is a mental game of getting over ruts and rea...ching your goals. If you thought all it took to get in a good workout was participation from your physical body, you’re wrong. Your mind has more power than most people think. It tells the body what to do and what not to do. Often, your brain pulls you back when your body can do and take on more. However, by incrementally pushing past your perceived maximal level in training, you can teach your brain to give the body the chance to go harder. So next time you feel it is getting hard, then push yourself that little bit more and you’ll be amazed to see the results. Check out our stories to see more from our 6am crew smashing the CardioFit session. #stepoutsidefitness #outdoortraining #stayactive #keeppushing #CardioFit

04.01.2022 A snapshot of our crew taking part in the 2020 Winter Challenge

03.01.2022 SUPPORT | Our team were back on the path yesterday for our usual Friday RunFit session but this time the uniform had an extra flare with the crew supporting National Bandana Day. Supporting others is what we do at SOF so when we can help support an amazing charity like this we all jump on board. https://www.canteen.org.au/bandanna-day/shop/... #stepoutsidefitness #outdoorfitness #stayactive #bandanaday2020 #supportcharity

02.01.2022 THE RUN HOME | What a year it’s been! Bush Fires, COVID, and Social distanced workouts have definitely pushed our crew this year however their commitment has been unwavering, and the results have been outstanding. With only 2 days of training left for 2020, they are still showing up and putting 100% in! ... You can too with spaces available for our 5:30pm Boxing class today, our usual Corefit sessions tomorrow, and our final session for 2020 on Thursday at 6am. See you in the Park! #stepoutside #outdoortraining #stayactive #boxfit #therunhome #christmastraining

02.01.2022 AND THATS A WRAP | Our final session for 2020 is done and dusted with one final sprint to finish! Thanks to everyone who came and trained with us this year, it’s been a wild ride. Looking forward to seeing new and familiar faces back in the park in 2021. ... #stepoutsidefitness #outdoortraining #stayactive #christmastraining #seeya2020

01.01.2022 TODAY | Sore? Tired? Out of breath? Sweaty? Good... it's working! ... How did you start your weekend? #stepoutsidefitness #outdoortraining #stayactive #CardioFit #weekendfitness

01.01.2022 STRENGTH & RESISTANCE | A type of training that reduces body fat, increases lean muscle mass, burns calories more efficiently and reduces your risk of injury surely not possible? Thankfully it is, with resistance training providing all of these benefits and more. Muscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis as strength training protects bone health and muscle mass. A joint supported by strong, toned muscles wi...ll suffer fewer injuries than a joint supported by weak muscles. Of course, cardio is an important part of fitness too, but the benefits of strength training are major. For this reason, we incorporate strength training every Monday to our Step Outside schedule. Who doesn't want to look better, feel better, and live a longer, healthier life? #stepoutsidefitness #outdoortraining #strengthtraining #bodyfit #stayactive