Twelve Twenty Fitness | Sports & fitness instruction

Twelve Twenty Fitness

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24.01.2022 Client Highlight What does hard work and consistency look like? Well...... This Results and progress aren’t always a straight line in the direction you want. The most successful people often are the ones that make the most mistakes, but learn from them. ... Above you can see the rollercoaster this client has been on with weight going up and down, but this is the current state. initially started with excessive cardio only and surviving mostly off shakes and 1 meal a day. felt good at first, but after noticing feelings of muscle weakness when performing everyday tasks such as picking up & carrying children, as well as mental and physical fatigue, she decided to get some blood tests which identified she was lacking essential vitamins from the diet. managing protein, calories, fibre and training, has transformed her physique and turned her blood tests completely around and now has the energy and strength to do the things she loves. After a decent maintenance period, whilst focusing on other goals, we will now begin to safely reduce calories and increase output, for her dream physique. When I lost the weight before, I didn’t learn anything about food in general or why I was feeling the way I was feeling. So when I could eat food, most of the time I wouldn’t be able to stop myself once I started. But now I’ve learnt what my food intake actually can do for my body and my mind and I know what and how much I can eat without my emotions dictating me. I know the food that I eat, plays a role in how I’m going to be feeling, just as exercise now does. I feel happier and healthier whilst having a much better mindset for a healthier future. I am a super proud coach and this has been an amazing journey for her, but the hard work isn’t over yet. The message here is that sometimes, in order to go forwards, we might need to go backwards for a bit. Positions opening up for online coaching. DM for info and a free consult!! See more

23.01.2022 Training is a PRIVILEGE not a PUNISHMENT. Let me know if this is you. Do you spend more time trying to trick the process instead of trusting the process... Then driving to a place to beat yourself up because you realised you couldn’t trick the process. If this is you, then you’re going to have a bad time mentally and physically. Let’s do the maths. 1 whole block of chocolate = roughly 950 calories. Regardless of what your watch says, your calorie expenditure (depending on the training style and a heap of other factors) the average would be around 150 to 400 calories for 30-60 minutes. DM for the study. I am not guilting you for overeating. Put a plate of wings in-front of me and my goals go out the door. But working on limiting those behaviours instead of being run by guilt and punishment, has allowed me and a lot of my clients to live a healthier lifestyle and reach their goals. What do I recommend? Having a balanced diet and making choices to fuel your life and training with some added fun thrown in, trumps running on the treadmill to burn off your block of Chocolate. It will help you mentally look forward to the gym, and actually train and eat for progress. When the focus shifts from I have to work off that Chocky to is this helping my training to get better you will notice a lot more change mentally and physically. See more

21.01.2022 Client Highlight Meet Mitch. Mitch came to me with the goal of getting better in the big three and learning how to lift correctly and specific to his goals. We also discussed nutrition and why he needed to consume some more food for his extremely busy work, sport and social life. ... He increased his Bench by over 40kgs, His Deadlift by over 40kgs and we are currently working on some rehab to help with ROM and niggles, but he is making huge progress and I couldn’t be prouder of this guy. His dedication to get the job done and get past injuries, has seen make huge improvements in confidence, the gym and life. From all this you can see Mitch has put on a significant amount of muscle, learnt how to fuel his body for his energy needs and can produce some solid lifts!!!! Mitch says The training I’ve under gone with Dylan has been amazing. His showed me the basics of training, what needs to be worked on after every week and that you can train hard but still have a laugh in between. I’ve learnt that building muscle doesn’t mean lifting big all the time and that injuries will happen and it’s okay to have set backs. Goals really help push you. The most enjoyable thing would have to be looking back on progression photos and seeing how much I’ve grown. Not only in body mass but with life in general. I’m really happy to where I’ve come today and I couldn’t thank Dylan enough for his help. Not getting progress? Get in touch if you want to learn how to train and eat specifically for your goals in the TTF 12 week program. Online or Face-to-Face Coaching. See more

20.01.2022 The deadlift is a super important movement pattern in life, that we use to pick anything up off the ground. Where we see this go wrong? - bar out in front...; - Rounding the back; - Back doing all the work; - Slamming and bouncing the weight back up. What do we suggest ? - regress the movement to a kettlebell to learn the hinge pattern; - Arm pits to hips or shoulders in back pocket to activate your lats; - Brace the core; - Shoulders over the bar/kettlebell; - Press the world away using your glutes and hamstrings; - Lock hips out at the top squeeze the glutes. There are a number of patterns you can learn to get better at the deadlift. If you want to perfect the deadlift, chat to the team at Active Fitness Tamworth. Head Strength Coach Dylan See more

19.01.2022 If you don’t have a trigger food then ignore this post. Most of you stayed right ? Chicken snitty? Cheesecake? Sweet or Savoury? What’s yours ? These foods aren’t necessarily bad but we do need to understand our food and drink come with all different nutrients and caloric values. ... I’m a big believer in setting diets to be flexible to suit your wants and needs. BUT, there is a couple of things that need to be addressed first. - Protein - Fiber - Micronutrients - Hydration THEN what is left can be a little flexible providing you don’t exceed your daily allowance (calories or hand plan). So how can you ensure you do this? Weigh and Track. How often do you open a packet of chips with intentions of having a couple and eating the whole thing - Grab a bowl and weigh out the serving size that you can have. Eat that only. Going out for dinner but worried you will ruin your progress ? - Prioritize protein and veggies throughout the day and leave your carbs and fats in the bank. Read the menu before you go out, at a time when you aren’t really hungry and stick to that. My best tip is next. Eating Nutella off the knife when making a sandwich thinking it won’t hurt your progress? You’ve always eaten more than you thought you did. - put the jar on the scale and minus it. Dig out what you want. Track that number. Spread it on the sandwich and then whatever is left on the knife, you can absolutely go to town on, because it’s tracked! Unfortunately, some of us might need to stay away from our trigger foods and find alternatives for a short period of time in order to achieve our objectives. It might mean being less flexible but you need to weigh up what is more important to you. But most of us, with the right mindset can make these foods fit our lifestyle and goals. Dieting doesn’t need to be hard with the right strategy. See more

18.01.2022 Shout out to the amazing client Dana, looking incredible in her dress. For what’s been a rough year for most, Dana has been knocked down more times than I can count. But she has got back up every single time. She has taken on every mental and physical challenge thrown her way. She has advanced her knowledge on training and nutrition to get where she wants to be and understand why things happen, so she can navigate it next time. ... After all the late nights training with a suit case and a hand full of books, as well as late nights in the gym, hitting her training goals, getting strong AF, working two jobs, tracking all her food (which makes Sunday family dinners hard), she can hold her head up high and post a check in with a smile every week. - Weight is down - Cm’s are down - Confidence is up - Strength is up - Life is good I couldn’t be prouder to see her so happy and especially on her new journey Absolute pleasure to coach. Dana is proof if you WANT something, you have to WORK for it. But in order to WORK for it, you have to WANT it. See more

16.01.2022 Do you worry what people think of you ? I get it. People make you anxious. But getting past it, will help you regain control. More often than not, most people tell me they are scared in the gym to do the things they know they need to do in order to achieve the outcome they want. My mission is to do everything I can to ensure people don’t feel this way. Everyone deserves the opportunity to be comfortable in the gym, in pursuit of their goals. ... Even though these are amazing accomplishments, some of the best transformations haven’t been weight loss, muscle gain, strength gains but actual confidence to walk up to the free weights and own it. I hear people doing excessive cardio because they are worried what people will think if they do weights. Or doing half the sets because they are worried people are watching and judging them. This can harm your progress. Overtime we learn that there are a certain amount of people we will meet who will like us and a certain amount of people who won’t and that’s fine. So spending majority of our time worrying about what people think of us instead of chasing our goals, dreams and objectives is 100% a waste of your time, talent and brain space. You do you! Chase the things you want. Chances are the person probably doesn’t actually think negatively of you and respects you for having a go. If they are thinking negatively of you, than they should probably work harder because they clearly have too much time on their hands. They probably also secretly admire you. Never be a afraid to live life and make decisions in line with your values. Be kind, be respectful, but don’t be sorry for being you. If you think burpees are dumb, come train with me. 3 spots opening for September. Get stronger, leaner, bigger or better. See more

10.01.2022 Story time. This is 100% true. I was doing my Sunday grocery shopping when I over heard a concerned friend (let’s call her Betty) giving nutrition advice to her other friend (let’s call her Stacey). Stacey said, she is trying to lose weight but she felt super drained and hungry on her 1,700 calories that MFP gave her. ... Betty told her that she is eating too much and that she should only consume 1,000 calories a day. Stacey, who is already hungry, tired and cranky was pretty upset with this but trusted her friend and was going to adjust her intake down even further. Now Betty isn’t a bad person. She is trying to help her friend. BUT that advice could really harm Stacey. We all have different energy needs, hobbies, careers, training styles and more. MFP is only a guide and uneducated diet FADS are not accurate. If you can’t lose weight and want to learn about training and energy balance. Please see someone qualified. See more

08.01.2022 Active Fitness Tamworth members, Following the NSW Government's announcement of new compliance rules for gyms yesterday, we will now be required to have a dedic...ated Covid Safe Marshall on site at all times. Accordingly, the new temporary operating hours for the gym (staffed by a dedicated Covid Marshall at all times) will be as follows, until further notice: - Monday - Friday 5.00 am - 9.00pm (closed 12pm-2pm) - Saturday - Sunday 7.00 am - 1.00 pm For any Personal Training/ Private Consults please contact one of our friendly team for further information. The team will continue to clean the gym regularly, several times per day and promote our Covid Safe Plan. All AFT members please check your emails for details of our updates and attachments included. Look forward to seeing all our members training in the gym and we will support you all through this interesting journey. Together we will stay healthy, safe and even more of a community from this. We are not a big franchise gym, we are an independent gym with a genuine focus on our members and their journey. #AFTFamily Thanks, The Active Fitness Tamworth team #ActiveFitnessTamworth #Gymsaresafe #CovidSafe #EverydayGym #EverydayAthlete

07.01.2022 Trust the process doesn’t mean all or nothing for a week and then decide whether you’re a failure or not because of the number on the scales. Trust the process means consistently hitting your agreed and achievable, daily targets for a decent period of time and not denying it if you didn’t. Own it and make changes. So over 3 weeks to 3 months, instead of justifying the success of yesterday by what today’s scale says, try this. ... Try Consistently - keeping stress low - getting enough sleep - hitting protein, carbs, fats, fiber and fluid targets (deficit, maintenance, surplus) - getting your training sessions in at the agreed intensity If you can tick these off week in and week out, then you can have some ammo on the changes (if any) you need to make. No shortcuts, no special pill, just the process. The length of the process depends on the sacrifices and changes you are willing to make. So to everyone on the journey, hang in there and enjoy the ride See more

04.01.2022 How to do the Lat Pull Down The Lat Pull Down is a great exercise to strengthen the Lats (Latissimus dorsi) and also provide a really good stretch under lo...ad, for our back. This is really important, especially when spending a lot of time with our shoulders internally rotated (rounding forward) and in a slouched position. The biggest mistakes we see are: Rounding the shoulders, poking elbows back and then pressing the bar down to our legs. This can harm the shoulder and not actually turn on the muscles we are trying to work Using too much weight and swinging the bar with momentum. Not really doing anything but hurting our forearms because of our grip strength and not making a full contractile range of motion for this exercise. Our lats help us stabilise in most exercises and also assist in pulling movements (elbows to your side or straight arm pulling towards the body). Some key cues to a strong and safe lat pull down are; depending on your ROM of your shoulder, a slight to a decent lean back might be necessary brace the core and lift chest to the roof elbows point down and we stay in control *Think* hands are hooks, pull elbows into your side and pull the bar towards the top of your chest and don’t allow shoulders to shrug or roll forward For some, a slight lean forward in the stretched position Tip for more advance lifters: to keep tension try and rip the bar apart the whole time. The length of your arms will determine if the bar touches your chest or not. No need to force it down. Let us know if we can help!

02.01.2022 It’s fine to want something, but are you prepared to put the work in? Making changes to our body, our brain fights us Family and Friends might be supportive, but don’t understand why you can’t go out every Saturday Work gets in the way. We get called in, or we do over time, we get tired. ... Basically, life throws curve balls, things get in the way, stuff comes up, plans get changed. So how do you stay accountable? The set up: Write it down Is this really what you want? or is it for someone else? What would achieving ‘x’ mean to you? How dedicated are you? What are you prepared to do? When would you like to achieve it? What could get in your way? Prepare for your worst day! The level of dedication, time to achieve the goal and realistic life factors, help determine how strict you need to be and what level of accountability you need. Hold yourself accountable to realistic exceptions of the goal. Sometimes you have to hustle, sometimes you can afford to be a little more relaxed. Maintain the goal: Measure it Discipline - put it in your diary or calendar and commit. Even on the cold windy days. Motivation won’t help you! Check ins - Record your progress to help make educated decisions, take photos. We see ourselves every day, it will take time to see and feel progress but the data doesn’t lie. Results will show from day one. Mindset - continue to educate yourself, have a growth mindset and surround yourself with like minded people, take ownership of your wins and losses (not everyday will be a winner). The Finisher: Who am I accountable to? Can you be accountable to yourself? Or when things get tough will you tell yourself one more day won’t hurt. If not, be accountable to someone. Have a coach and have the conversation of what you want and need to be held accountable to Take on feedback and suggestions Ask a friend! Get them to check up on you. Share your wins and embrace your losses. This creates lessons and actions to help with accountability in the future Who is helping you stay accountable? Hope this helps. Let me know your thoughts? See more