Totally Pumped 24/7 in Bairnsdale, Victoria | Gym/Physical fitness centre

Totally Pumped 24/7

Locality: Bairnsdale, Victoria

Phone: +61 3 5152 7400

Address: 1/495 Main Street 3875 Bairnsdale, VIC, Australia

Website: http://TP247.com.au

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction
• Coach
• Fitness trainer

25.01.2022 Totally Pumped 24/7 Spin Class champions have set up their day with a great morning session!!. Well done everyone. They have burnt some serious calories and are now on a high to get into their day! Have you thought about joining us? You can use your own exercise bike and join us on Zoom! Motivating music to spin along to, a bit of new and old. ... Get in contact with us today, First online class is free! https://www.tp247.com.au/contact/ And if you werent aware we are also available for one on one outdoor Personal training. Regards Brett

25.01.2022 Book in for tomorrows session with Brett and Michelle. 45min with us and you will be more productive all day! https://totallypumped247.as.me/schedule.php... See more

24.01.2022 Sunday is here again and we have another little stretch session with Beth for you today. Work through the stretches on both sides, holding each stretch for 15seconds each (5 reps each on the lunge to hamstring stretch). If you know someone who would benefit from these tag them in the comments below so they can give it a go. ... If you give it a go, let us know how you went and what kinds of stretches youd like to see in next weeks instalment. We hope youre all staying active and safe and cant wait to see you all in person again soon!

23.01.2022 . Thank you to my Saturday morning SWEAT Session participants! You made my day! This morning I was struggling to get my booty out of bed! ... Its been a week of frustration and its been hard to keep hoping that we will open one day soon. I personally have no control over this, which for a control freak like me makes it a real challenge! As an owner of a gym, Ive always prided myself on our passion for helping people and the closure means its not as easy to check in on you like I normally do when walking the gym floor. If you are one of our members we havent spoken to since closing I hope you are all okay. If you would like to talk I can zoom in with you, have a chat or check out your weight session?? Ill make sure youre working hard enough!!! This Monday night Logan is introducing a stretch class online @7.00pm which will help all members even you big guys, I promise!

23.01.2022 Hump Day! This quick little workout is a great way to get up and moving without needing to brave the cold outside. Safety tips: ... Really focus on keeping your core engaged with all exercises, strengthening that muscle mind connection. Place your feet on parallel train tracks for your lunges, ensuring you really drive up with your front foot. Your chest should be the first thing to touch the ground with your push ups, squeezing everything tight. If you need to, lessen the range for your Hindus. If you cant get as low to the ground, dont stress about it. Practice is all you need. Get moving team!

23.01.2022 SSS BACK to 6.00am, Monday morning. MONDAY IS A MUST! If you want results, you need to start your week off with a flying start.... Book your spot now. https://totallypumped247.as.me/schedule.php Emily cant wait to see you! Also HIIT and STRENGTH, Monday night

22.01.2022 Start your week right with Logan! Great entry level skipping workout for anyone who has a skipping rope or you can mimic the movements without a rope. Complete all 4 rounds as many times as possible.... 50 Sec Pace 10 Sec Sprint 50 Sec Pace 10 Sec Sprint 30 Sec Pace 5 Burpees 30 Sec Pace 5 Burpees 30 Sec Pace 5 Mountain Climbers 30 Sec Pace 5 Mountain Climbers 50 Sec Pace 10 Sec Sprint 50 Sec Pace 10 Sec Sprint Let us know how you went in the comments below!

22.01.2022 Instead of the usual Sunday Stretch with me this week I am going to make a suggestion! If you are feeling tight, sluggish, immobile and inflexible then you need to follow this link https://totallypumped247.as.me/ and book in for tomorrow nights ALL NEW stretch class with Logan. Take your self on a flexy and bendy journey and spend 30mins paying some attention to your hips, back, hamstrings and more! ... Please be warned: our stretch classes have been said to be addictive and labeled absolute bliss. Below is a little snippet of what you can get if you join me on a Wednesday evening at 6:40pm #onlinewithtp247 #totallypumped247

21.01.2022 Sitting at work all day? Feeling bound up, tight & sore? Or, maybe you have always wanted to touch your toes?... We have added an ALL NEW Monday night stretch & mobility class with Logan to the time table just for you! This class will be the answer to your prayers! Logan will take you through an array of poses with the aim of opening up the hips, mobilising the lower back and simply helping you move BETTER! This session is the perfect way to prepare or recover from your training or simply, just help you move better in everyday life! Come and join Logan on ZOOM at 7pm on Monday the 14th of September for the first session. BOOK HERE: https://totallypumped247.as.me/?appointmentType=16927799

20.01.2022 Now is the time, Do you want to lose weight, get stronger, be ready for the beach this summer or just feel healthier all over? Now we have reached step 3! you need to make the decision, to seek our support now. If new to Totally Pumped 24/7 we will screen you and assess your fitness to set your target goals or if you are a current member we will re-visit your goals and ensure you are on the right path to success.... Its time to take our training outdoors, zoom to remain for most classes. We are looking at which classes we can take outdoors and the times and locations. We have permits to exercise in some exciting places so watch out for some fun in the sun!

19.01.2022 For those waiting to enjoy their ATP Hot Chocolate with collagen it should be here today and I know how nice it is on a day like today! The Supplier has advised delivery is shceduled for today: Aslo on its way... ATP Noway Protein Powder all flavours ATP Zmag ATP Aeres ATP Gutright (raspberry) We will still be selling products whilst the gym is closed for member visits. We will let you know what we have left from this order for anyone wanting to try the ATP product. Our prices are competitive and you are supporting a locally owned business, with locally employed staff. Enjoy!

19.01.2022 Time To Check In Whilst masking up to stop the spread of COVID-19 is at the forefront of everyones minds, It is SO important to take time to check in with ourselves and the people around us. With so many changes and disruptions to everyday routines, it can all be a bit overwhelming. ... Things to consider: How are your stress levels? Are you struggling with isolation? Are you experiencing intensified emotions? Are you having trouble focusing? A great way to help reduce negative stress and return some of that focus is through meditation or mindfulness. Meditation has the ability to decrease the rumination and ongoing negative thoughts, while also focusing on providing healthy coping mechanisms. Mindfulness is a practice of being present and fully engaged with the moment, allowing you to have a short time where youre not beholden to reactive thoughts or feelings. Meditation can be done anywhere with limited time or with time to spare. There are so many short guided meditations available. If youre wanting to give it a go, Headspace, Calm and Smiling Mind are just a few apps that supply various meditations or you can simply search YouTube.

18.01.2022 You can see the number on the scales, but what cant the number on the scales tell you? As mentioned in my previous post about scales (see last Wednesdays post!) bathroom scales provide a rough indication of where your body is sitting through averaging out the daily figures each week. What it doesnt provide, is a breakdown of the number you see to understand your body composition. This includes the percentage of fat and muscle you have, your water ratio, the weight of yo...ur organs and bones along with a segmental analysis. You might find that youre doing everything right; your training is on point, food and nutrition are great, water intake and sleep are consistent, and in a week, you see no change on the scales. This could lead you to feeling discouraged on all your hard work not paying off, but what you dont get to see is that youve actually reduced your body fat percentage and possibly gained some muscle. Another point of confusion is why weight can vary so much over time. A lot can change We cant for example expect to weigh the same in our forties as we did in our twenties. Your lifestyle, health, habits, job, if youve had children, your training, your age etc. all have an impact on this weight change. It is common for that single number to dictate the perception of how we see ourselves. To get an accurate report on your body, a dexa scan or inbody scan previously used here at Totally Pumped will provide the scientific facts to help you see all the numbers! They are great to really see what is going on inside your body. Any questions, please comment below, and I hope that this information helps you to look at the scales differently. Remember, you are far more than a number!

15.01.2022 We would like to introduce Logan to the Totally Pumped 24/7 team. Bringing 7 years worth of fitness industry knowledge and experience with him from New Zealand, Logan is excited to apply his skills to help members stay active during this lockdown period and beyond. You can expect to see Logans friendly face again in the next couple of days with some Facebook workouts and on the other side of your zoom screens when online classes recommence Monday 17th August.... Logan will also be available for personal training sessions during the 6 week isolation period.

14.01.2022 The weather is getting warmer, which means more time to explore our beautiful area, get our daily steps up, get some Vitamin D, and enjoy being active with our families! What did you get up to today? Share in the comments below.

13.01.2022 Afternoon Animal Flow The goal for this session is to consistently perform each movement without stopping between reps. Keep it slow and steady if youre simply wanting to stretch out or take the opportunity to challenge yourself and get the heart pumping!... Movements: 10x Frog squats 10x Kick sits 10x Hindus 10x Inch worm 10x Gorilla spreads Let us know how you go in the comments!

13.01.2022 SHARE THE BAD HABIT YOU WANT TO KICK DURING ISOLATION. Hi my name is Michelle owner of Totally Pumped 24/7. What a year it has been! ... Im extremely lucky to be in the Fitness Industry and share my day with members of all different levels of experience. Many who have been extraordinarily successful in their chosen sport, career or in raising a family, but one thing they have in common is discipline and routine. Routine can set you free Verne Harnish, author of Rockerfeller Habits But, when life gets a little challenging and you are continuously battered by little things that accumulate to bigger things it is easy to let routine and habit slide. If this happens, good habits can slowly change to bad habits! And once you continue to do those habits for days on end it becomes harder to kick the bad habit or motivate yourself to do the things you know are good for you. SINCE COVID, mine has become increased coffee consumption! Coffee in the morning coffee at morning tea coffee when my daughter is cranky coffee when my son grunts at me coffee when work is stressful coffee to relax me for bed!!! On weekends Ill add a wine to the list. This is at the expense of good, healthy, revitalising, hydrating water. Water that lubricates my brain, to keep me alert and reduce headaches. Lubricates my skin and makes me look and feel younger (dehydration highlights wrinkles, maybe youve noticed mine lately) It regulates body temperature. Nutrients and minerals are more readily accessible to the body when you drink water. Water helps aid weight loss!! A glass of water before meals helps with the feeling of overall fulness and satisfaction. I would love to hear about a BAD HABIT YOU WOULD LIKE TO KCIK and lets see if we can achieve this togehter! Tomorrow we will look at how we re-set good ones, or start ones you may never have tried before. Michelle

12.01.2022 Happy Friday! Today we have the AM100 workout for anyone who would like to challenge themselves, running against the clock. This workout is designed to push individual levels and is recommended for those who have a good strength and fitness base with no injuries or illness. ... Burpee x 33 Pulse squat x 33 Mountain climber x33 Burpee x33 Pulse squat x33 Mountain climber x33 Burpee x34 Pulse squat x34 Mountain climber x34 Totalling 100 for each! Please Note: You can break up the reps into smaller groups if needed and use the modified exercises provided at any time. Make sure you start with a good warm up and finish with a cool-down to end the session. Once completed, make sure to let us know your times! If you have another workout youd like to share, comment below and we might give it a go.

11.01.2022 Sunday is here again which means it is time to get your stretch on again Today we have a little bit of hamstring and hip love for you! As always work through each stretch holding for the suggested times. If you give it a go, let us know in the comments below & if you know anyone you feel could benefit from this be sure to tag them so they can give it a try. ... Note: I missed the ITB stretch on the left side, be sure to move from the second banded hamstring stretch into the ITB stretch before flipping over to the frog stretch. Enjoy, Beth

11.01.2022 Food Friday! Its almost the end of another week and were getting closer to the recommencement date for our online classes the 17th August. Have you booked in yet?? https://totallypumped247.as.me/schedule.php... We know that sometimes the week can be busy and by Friday you want to do is kick back and relax when you get home. Wed love you to share your go to Friday meal with us! Is it home made pizza , meat and veg to stir fry or quiche. Comments below or even take a picture of your dinner tonight. And if you are looking for a low carb chocolate treat on the weekend, check out our Blog https://www.tp247.com.au/low-carb-chocolate-and-peanut-squ/

10.01.2022 How many servings of fruit and vegetables have you worked into your meals today? According to the Australian Dietary Guidelines adults should be having 5-6 serves of vegetables and 2 servings of fruit a day! Let us know how close you come to getting in the required amounts in the comments below ...

08.01.2022 TO YOU My Wonderful Saturday Class Participants. you know who you are: Watch out for our next session , Ive just finished a beautiful run so I can be as fit as you all! (See the red face, just to prove it)... Brett and I have practiced some moves for class and we are hoping you join us online or book an outdoor 2 to 1 or 1 on 1 personal training session. So come on, go for the walk, run, practice some Zuu moves. Take a relaxing bath, because watch out when I see you again soon, we are in for a smashing awesome session together. Where exercise is fun and we do it together! Classes resume online Monday 17th August. Looking forward to seeing you. Book in, as we do try and prepare classes based on our knowledge of you, your exercise history and any pre-existing injuries. This allows us to coach you to the best results. Michelle and Brett xxx Send us your snaps

06.01.2022 Happy Sunday! Today we have a quick stretch routine to wrap up your week. Follow along with the video, holding each stretch for 15 to 30 seconds each whilst maintaining nice deep breaths. ... Stretches used: Down Dog Three Legged Dog Low Lunge Hip Flexor with Side Bend Swan Pose Repeat on both sides Thanks for joining us, if you enjoyed this please be sure to like, share, comment and tag a friend who could benefit from this. For now, stay home, stay safe, stay active and we will see you soon!

06.01.2022 Have you tried one of our online Classes, Awesome workouts, brought to you by motivated and passionate trainers. Heres a little snippet of what we get up to in our HIIT classes. - Workout from home - Live - Great interaction ... Can you spot me flying!!, this could be you too!! What are you waiting for, book a session! FIRST SESSION FREE! Book your spot here:- https://totallypumped247.as.me/schedule.php

05.01.2022 We are ordering product today, Please message us by 3.00pm today if you would like us to purchase specific flavours and goodies for you. As at this morning all bars are in stock, (not the variety pack).

05.01.2022 Home Schooling - no time for yourself! Working from home- no time away from home Light a scented candle, dim the lights and join Beth tonight for Stretch & Mobility. ... Book your session at https://totallypumped247.as.me/schedule.php

05.01.2022 Happy Sunday! We have another quick stretch routine to wrap up your week. Follow along with the video, holding each stretch for 15 to 30 seconds each whilst maintaining nice deep breaths.... Stretches used: Childs Pose with Side Body Stretch Chest Opener Childs Pose Repeat on both sides Thanks for joining us, if you enjoyed this please be sure to like, share, comment and tag a friend who could benefit from this. For now, stay home, stay safe, stay active and we will see you soon!

03.01.2022 Concerned about your weight increasing overnight? Dont be! Daily weight fluctuation is completely normal for everyone, particularly females. There are so many factors that can contribute to the increase, which is why relying solely on scales isnt always the best indication of where your body is sitting. Possible reasons for the changing figures:... * Youre weighing yourself at different times each day - This can vary your results due to food and fluid intake being inconsistent. * You may need to go to the toilet In addition to a full bladder or bowel, digestive problems such as constipation, acid reflux, ulcers and food intolerances can also tip the scale. * Dehydration Dehydration causes your body to retain fluid to maintain a healthy balance and stop your water levels from dropping too low. * Stress and poor sleep Both factors will increase your cortisol levels which directly influences fluid retention. * Eating habits Through the consumption of high carb meals the night prior to weighing yourself, your muscle glycogen levels will increase triggering water retention. Ways to get more accurate readings: * Prior to weighing yourself, go to the toilet. * Weigh yourself in the morning at roughly the same time. * Collect your results and at the end of the week, average it out. I hope that this has given a little more clarification on why we can sometimes get such a varying result on the scale and reassurance that sometimes, the scale doesnt know everything and thats absolutely fine. Next week Ill be bringing you another informational post about the scales. If you have any questions or thoughts, please comment below.

01.01.2022 Join us for SWEAT Saturday! Now 8.15am, 45 min then the day is yours....Join us for SWEAT Saturday! Now 8.15am, 45 min then the day is yours....