Valkyrie Functional Training in Mayfield | Gym/Physical fitness centre

Valkyrie Functional Training

Locality: Mayfield

Phone: +61 408 751 786

Address: 16 Hanbury Street 2304 Mayfield, NSW, Australia

Website: http://valkyriefunctionaltraining.com.au

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• Gym/Physical fitness centre

24.01.2022 Just like in Weightlifting and Powerlifting, bell path is just as important as bar path. Often we think about Kettlebell exercises as swings but the Snatch and Clean are actually more similar to their barbell counterparts. Learn as Hugo breaks down in steps how to straighten your bell path for Kettlebell snatches. This is particularly helpful for the Tactical Strength Challenge (TCS) where multiple reps must be performed in quick succession. If you found this helpful please comment below and if you have any other questions please ask them!

24.01.2022 NEW WINTER GYM MERCH New winter Valkyrie gear is now available for an extremely limited time! We are running our merch preorder from TODAY till the 28th of July ONLY. We will NOT be ordering or restocking any merchandise till next season!... If you’re into it, get on online store and place your order ASAP! Jump on this link to place your order! https://valkyriefunctionaltraining.com.au/shop/

23.01.2022 His palms are sweaty, knees weak, arms are heavy...mom's spaghetti Here’s Hugo and Tristan in the middle of a heated rap battle. Or they could be talking about kettlebells? Either way, we’re back into another fun week of STRENGTH!... Shoot us a message if you’d like to join in on the fun!

23.01.2022 One our members recently told us that we changed her life. This was not in a I’ll never eat McDonald’s again sort of way. It was more a I need to email each hotel in the area to make sure they have heavy enough kettlebells in their gym whilst I’m working away... sort of way.... When you start to prioritise your health, your life starts to shift in a positive direction. This is why we do want we do!

23.01.2022 With our current roster of Valkyrie veterans and handful of fresh faces that are new to the strength game, we’ve been enjoying ourselves on the gym floor way too much to keep up with all of our socials. We’ve also been able to get a bit closer to figuring out what exactly it is that we love so much about teaching, coaching and lifting (without the distraction of posting every bloody workout). Anyway, that’s not the point of this haphazard post. Fun, that was the point...and w...e’re having tonnes of it down here at Valkyrie. Thanks to all the gym legends who keep things fresh! #fun

22.01.2022 Kane’s a big fan of Goblet Squats and so are we. It’s simple yet effective but can be often overlooked for complicated (and sometimes unnecessary) squat variations. Here are a few reasons why Goblet Squats are a staple in our programming: 1. They take poor squats to good squats and good squats to great squats.... 2. They’re effective with beginner and more advanced lifters. 3. They do everything a squat should (plus more). If you’ve jumped onto double bell work without doing the time with the Goblet Squat or you’ve just never tried them, we suggest you get more aquatinted with the basics! What’s your favourite squat variation to train?

22.01.2022 Why do we train? Part three During The Great Lockdown of 2020, many of our members rallied in our quest to kill the lockdown blues by logging on to our online classes each day.... Nothing beats the experience we can provide at our Valkyrie gym but everyone training over Zoom in their Courage Corners was inspiring to say the least. After returning to our home gym, our community had bonded over those haphazard online classes (and Friday parties). I don’t think I’ll ever lose the novelty of when I experience people coming together through the common goal of getting stronger. Why do we train? Because it brings people together! --------------------------------------- This is a part series on why we train but more importantly, it’s our way of introducing you to our Valkyrie culture and our one of a kind community. We’ve also got something really cool that we’ve been working for the new year, if you’re looking for substance then you’ll fall in love with what we’ve got in store! Want to read ahead? Check out our bio to see the full blog post on our website!

22.01.2022 Don’t depend on someone else to be strong. #strengthisforeveryone

22.01.2022 TSC 2020 Snatch Event #teasertuesday

21.01.2022 BELLS & BEERS IS BACK! This Friday we’re running a loose workout session FREE to all members. Join us for a lifting session followed by dinner @townhallwaratah after! Check out Friday’s classes on MINDBODY to book!

21.01.2022 So good to be back on the gym floor with the best crew in Newy! Also, if you’re new around here and didn’t know, we’re dog friendly!

21.01.2022 This week our dedicated coaches are all in on helping everyone prepare for the @strongfirsttsc Nothing makes us more thrilled to see a new deadlift PR, someone’s first pull-up or the energy in the room as we all cheer each other on from start to finish in the snatch event! If you’re not booked in yet this week, jump on MINDBODY!... See you all on the gym floor @aliceactivept

21.01.2022 Why do we train? Part Two It’s 5am and The Red Door opens once again, the ceilings are tall and reassuring, the bells stare me down as I walk through the gym. The floor is hard.... Home sweet home. Among many obvious and well documented benefits of lifting weights and exercising, the reason I’m up at the crack of dawn in the gym is not because I’m overly concerned about my heart or because I need to work on lowering my cholesterol. The reason why I look forward to a bit of suffering each day, is the fact that I receive a very real and infinitely invaluable mental boost each and every time. After each session, I feel accomplished, strong and ready to take on the day. Not a bad trade if you ask me. ------------------------------------------ This is a part series on why we train but more importantly, it’s our way of introducing you to our Valkyrie culture and our one of a kind community. We’ve also got something really cool that we’ve been working for the new year, if you’re looking for substance then you’ll fall in love with what we’ve got in store! Want to read ahead? Check out our bio to see the full blog post on our website!

21.01.2022 Hello Valkyrie Fam! This week is the last of our A-B split that you’ve all been working through over the break. Well done to everyone for getting the work in and to Coach Alice for doing such a great job whilst I’ve been away. I’ll be back on the floor Thursday as we reintroduce our mid-morning classes as well as our evening Tonic classes.... On that note, the full schedule and all class times will return the following week as we shift our programming back to the barbell. Yes, we’re deadlifting again . We’ve also got some great workshops we’ve organised during the first half of the year that I’m incredibly excited about, including barbell and movement specific courses that I know you’ll love. There’s also still room in both morning and afternoon classes tomorrow morning. Jump on MINDBODY to book. Looking forward to catching up with all of you in a few days . Hugo xo

20.01.2022 How many squats can you make @megshammo do? Swipe left and right to set a new world record! @jtobinnn doing half reps isn’t as impressive...

19.01.2022 In this episode we progress from the hand-to-hand switch to some more advanced juggling skills!

17.01.2022 How to get stronger quickly! Our 4 part series on how to get stronger NOW! 4/4 Train your core, the smart way With high volume sit-ups being the stock standard approach to core training, it’s no wonder we’ve seen mediocre results with coaches programming days worth of this type of exercise.... We’ve found that training gymnastics based positions like the hollowbody to yield far greater strength gains in a relatively short amount of time. In our experience, we’ve found that training this position is best done in short bursts of 10-20 seconds with luxurious rest in between or in tandem with pulls (horizontal rows, pull-ups, etc.). Master instructor @pavelmacekcom also recommends to offset the intense flexed position with something like bridges or cobra poses so that you do not adopt the position outside of the gym. Together with the pulls, this makes a fun and interesting way to train your core and build serious strength. Try implementing the Hollow into your training and let us know how you go!

17.01.2022 It’s the start of another STRONG week. Are you getting after it today? If so, what’s your workout looking like?

17.01.2022 How to get stronger quickly! Our 4 part series on how to get stronger NOW! 1/4 Breathe with purpose Breathing allows us levers in systems that we could otherwise not control - James Nestor... If you’re reading this then it’s obvious that you know that breathing is important. However, breathing can be utilized in many different ways on the gym floor. From helping us get deeper in stretching to helping us get out of the hole of a heavy back squat. If you haven't considered this when you’re training, you're missing out on a whole world of strength gains and few quick adjustments could help you smash a new PB or cruise through a conditioning session. There are so many specific ways to breathe during any given lift but one of favorite applications of a biomechanical breathing match is the use of high pressured TSST breathing in pressing and push-ups. Breathing in this way allows us to create more tension in the body and less strength leakage as we express our strength in the press. Next time you're underneath a kettlebell, barbell or even practising push-ups, try this technique out and be blown away with the results!

16.01.2022 3 SPOTS REMAINING FOR GIRL GANG SATURDAYS! Join @aliceactivept in on the fun this Saturday with our strength focused women’s/ mums + bubs class! We’ve only got a few spots left so make sure to book in ASAP! $10 non-members!

16.01.2022 The weights feel heavy this week but it’s always a little easier to get moving with the support of the gym crew. How has your training been this week?

15.01.2022 After many requests, we’ve decided to do a few fun Juggling clips as part of our next series. Inspired by @rawbarbellclub these specific tips and tricks will help you gain more confidence with your juggling AND many other lifts with the kettlebell. In this video, Hugo highlights one essential skill to help you move the bell around your body more efficiently!... Have you had much experience juggling bells?

15.01.2022 Why do we train? Part one For the uninitiated, going out your way to lift heavy weights in the dead of summer must sound like something a crazy person would do. And you’re probably not too way off if I'm completely being honest.... We are pretty crazy here at Valkyrie, but not nearly as crazy as we’d be if we didn't have this outlet. It’s somewhere to feel in control, to feel strong, to feel accomplished and another opportunity to hang out with some of the best humans I know! So, why do we train...play, sweat, exercise, laugh, compete? It’s a no brainer if you ask me. ------------------------------------------ This is a part series on why we train but more importantly, it’s our way of introducing you to our Valkyrie culture and our one of a kind community. We’ve also got something really cool that we’ve been working for the new year, if you’re looking for substance then you’ll fall in love with what we’ve got in store! Want to read ahead? Check out our bio to see the full blog post on our website!

15.01.2022 If you’ve been following us for more than 5 minutes then you’ll know that we love to use the kettlebell in our training programs and classes. Thanks to some inspo from the girls at @idiello_ we’ve crafted an 5 part mini-series of exactly why you NEED to be using the kettlebell in your strength practise and some practical examples! We’ll cover the obvious benefits of kettlebell training to some of the more exclusive secrets that only an experienced girevik or kettlebell pe...rson would know. Whether your a WOD hero, a powerlifter, movement specialist or just an everyday athlete looking to build strength, this series is for you! Stay tuned over the next 5 days as we share 5 reasons you NEED to be training with a bell!

15.01.2022 Get out of bed strength was first introduced to me by Master SFG Shaun Cairns @strongfirstsouthafrica The idea is simple. To really own a particular lift, you must be able to perform it at the drop of hat, as if you just got out of bed. Here’s a couple of 40kg presses, without any movement preparation, Birkenstock’s and all. Full disclosure, I’ve already had two coffees this morning (maybe more...)

14.01.2022 Good morning Valkyrie people! Tomorrow starts a new week and another chance to sharpen our skills on the gym floor. I always find the start of my week (Sunday) a great opportunity to reflect on previous training sessions the week prior and how to better go about it the next time around.... By creating a few short term goals to accomplish for the week, we can start to move ourselves forward towards those big milestones with a bit more guidance and certainty. Here are some examples of some short term goals that might help you get the most out of your training week. This week I will... attend all my booked classes not miss any reps with my pull-ups perform a short mobility routine 3 x during the week eat breakfast every day this week attend Fox’s run club @bbmc_2300 What are you getting after this new week? Sharing your goals motivates other, especially myself so please share below!

13.01.2022 Thanks Raw Barbell Club for this awesome video from our Snatch workshop a few weeks ago!

12.01.2022 Better get used to Valerie The Valkyrie, she’s sticking around! Thanks @radstickers for the hookup. Artwork by the great and powerful @danetutty

12.01.2022 The sun’s out and sled sessions are back on the cards!

12.01.2022 Unpopular opinion: Zercher Squats are better than Back Squats... We just love the position of the bar in this squat variation, not to mention the old school strongman feel of this lift.... That’s just our opinion but we’d love to hear yours (talking to you strength coaches). What’s your favourite squat variant and why? Is there any love out there for the #zerchersquat ?

12.01.2022 Good news! We’re opening up our books again for new students and personal training clients! Getting in front of our keen eyed coaches is sure fire way to find success with your fitness, as well as adopt strong habits and learn new skills. Coaches Alice and Hugo have limited spots through out the week so be quick! Reach out to us directly to set up an appointment

12.01.2022 How to get stronger quickly! Our 4 part series on how to get stronger NOW! 3/4 Train your grip strength If you like to train weights, then you will already know that grip strength is a limiting factor on how much weight you can move. According to Pavel Tsatsouline, one of the world’s foremost strength experts, increasing grip strength is one of the easiest and fastest ways to become stronger, that and also fortifying your core.... A vice like grip also leads to stronger presses, pulls, squats...the list goes on. Prioritising exercises like carrys, kettlebell snatches and hanging can quickly improve your strength on the bar and also have massive carryover to everyday tasks as well. So what are you waiting for? Pick something heavy up and go for a walk!

12.01.2022 "Strength is a skill. Training must be approached as a practice, not a workout." - Pavel This week, we’ve been teaching double bell push-presses and jerks and the look on our students faces when they get it just right is priceless. ... What has your strength practise looked like this week?

11.01.2022 Biggest comeback of 2020 goes to... EVERYONE! Please brag about something you achieved in 2020 that you’re proud of.... I’ll go first, this year I pressed The Beast (48kg bell) overhead for a single rep. It felt amazing. Don’t be shy in comments! I want to see all the wins!

11.01.2022 Thanks to all the legends who have been keeping up our #covidsafe standards over the past few months. We’ll be spraying and wiping till the cows come home, as long as still get to LIFT!

11.01.2022 In this episode Hugo’s covers the Figure Eight and show’s us how to put it all together! Happy juggling!

10.01.2022 During our most recent programming block, we challenged our members to crawl on there hands and feet for a total of 5 minutes. Apart from the obvious conditioning outcomes of crawling, there are also some surprising benefits that have allowed our guys to smash their strength goals over the last few weeks. Crawling in this way significantly strengthens movements on the gym floor from pressing (oh yes) to deadlifting (tell me more) as well some other noteworthy benefits such as... movement restoration, reflexive strength and improvements to overall coordination. Basically, crawling is insanely good for you. Do you crawl often in your training? Why or why not!?

10.01.2022 You may have to fight a battle more than once to win it - Margaret Tatcher Mondayitis is a thing The start of a new week (as challenging as it can be) allows us the opportunity to battle it out on the gym floor with renewed enthusiasm and a fresh perspective.... Our suggestion to conquering Monday’s? Lift something heavy overhead, perform some swings or head out for a run! It’s guaranteed cure for those Monday blues

09.01.2022 The Coach Development Program is back and this time we're focusing on growing our leadership group from within our community. Many of you now have shown a keen interest for what we do here at Valkyrie and It's extremely rewarding to see some of the veterans of the group share our passion for teaching and our love for kettlebells. The CDP is a half day program focused on the core elements of our hardstyle kettlebell training system. You'll learn how to improve your skill with ...the kettlebell as well insider knowledge on how to coach others through basic movements. This our "walk the walk, talk the talk" philosophy. We're looking for those within our gym community who want to be more involved at Valkyrie, period. Whether this means being a stronger leader in class, deepening your understanding of kettlebells or even continuing on to earn your stripes as a certified @strongfirst Instructor. This program costs no more than your time and attention on the day. This program is only available for part-time and full time members. If this motivated or inspired you in the slightest, step up and express your interest in our Facebook event.

08.01.2022 Good! Better! Aha, best! The simple joys of coaching and learning new things never get old. @aliceactivept @thatandrewfox

07.01.2022 Hi, I’m Hugo and like to lift weights. Moving iron on a regular basis gives me confidence in my body, strength in my spirit and makes me a better person in general. At our gym, we have many stories of how training has dramatically improved the lives of our members too! (Hearing them makes me all jelly like inside).... I want to know what your story is, how has exercise and training helped you???

06.01.2022 Get up and get moving! That’s what we say! What’s your plan to get active today?!

06.01.2022 We asked some of our members what our gym meant to them and my gosh, we were blown away by some of the responses we received! Our members are a bit biased so we thought we’d ask our wider audience (you) about their experiences with gyms too. What does the word gym mean to you?... Is it time to bring back a sense of community to gyms worldwide? Write in and tell us how you really feel!

06.01.2022 We’re back with another GIRL GANG SATURDAY on the 29th of August for a 930am start! Come and join the Coach Alice Active PT for a fun and engaging class! Free for all Valkyrie members.... $10 for non-members! Book now via Mindbody or contact us directly! See more

05.01.2022 How to get stronger quickly! Our 4 part series on how to get stronger NOW! 2/4 Prioritize quality sleep "There's no such thing as overtraining - only undereating and undersleeping."... - The Barbarian Brothers If your goals are to press The Beast (48kg kettlebell), grow big legs and arms or even just get into shape so you can keep up with the kids, then you need to be spending quality time wherever you rest your head. It’s a no secret that more sleep equates to better performance in your workouts so this is more of a gentle reminder than an education. However the current emphasis of smash every workout and destroy the weights in gym culture far outweighs the voice of reason saying stop watching netflix and get to bed!. A sleep journal or similar is a great way to track your sleep and the effects of caffeine, alcohol and meal timing on your quality of sleep. A quick search on google will also give you detailed information on proper sleep hygiene practises as well. Happy sleeping!

05.01.2022 It’s a new training week! Which means it’s time to shift gears from laxing to lifting! See you on the gym floor Valkyrie Crew.

04.01.2022 We’re back on the straight bar today for the last time before we shift our focus in our next block of programming. Hugo’s on deck today so book your spot on MINDBODY and let’s get strong!

04.01.2022 GIRL GANG SATURDAYS We often feel that biggest strength of our community is the diversity in it’s members. However, with so many young families now in the mix we thought the mums and women of Valkyrie would appreciate a dedicated time slot to get stronger, get active and socialise!... Coach Alice @aliceactivept will be taking point for the first ever GGS on the 1st of August at 930am. Free for all Valkyrie members and $10 for non-members!

04.01.2022 Having the right training partners make all the difference. Our humble gym community make the grind of every session just that little more fun and enjoyable! Do you train with a partner or are you an ass kicking lone wolf?

02.01.2022 New week, same goals. We’re getting after it again this week as we close out the last week this programming block. #gaintrain With the @strongfirsttsc challenge on the horizon, things are about to heat up! ... Want to see what you’re capable of? Shoot us a message to chat to one of our strength coaches!

01.01.2022 The StrongFirst TSC is back in the hunter on the 31st of October @valkyrienewcastle and we couldn’t be more excited to unite once more in the name of competition, camaraderie and community. Can’t wait to hear that PR bell sound off all day! If you’re interested in getting involved, shoot us a message! @strongfirsttsc @strongfirstaustralia @grey_griffin