Vanguard Personal Training | Sport & recreation

Vanguard Personal Training

Phone: +61 400 430 573

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• Sport & fitness instruction

25.01.2022 Looking forward to working with the awesome PDA dancers this year doing their Strength and Conditioning at Plus 247 Moss Vale!!

24.01.2022 New PT spots available! So if you are keen to achieve your goals in the gym, contact us today! #fitnesgoals #personaltraining #plus247Mittagong #newsessions #mossvale #mittagong #southernhighlands

24.01.2022 TRAINER TIP Want to do some conditioning to shred some kilos but dont know where to start? How do you choose your exercises? 1.Bigger movements are better 2. Choose exercises your are 100% comfortable with 3. Choose a weight or intensity you can do 20+ reps of 4. Dont go too crazy of super setting similar muscle groups. #personaltraining #conditioning #cardio #fit #programming #plus247mossvale #plus247mittagong

23.01.2022 Trainer Tip GHD situps with a full range of motion are a great exercise if done slowly, controlled and with purpose. Try 12-20 with a 3:0:3:0 tempo #personaltrainer #abs @#abworkout #strongcore @ Plus Fitness 24/7 Mittagong

22.01.2022 TRAINER TIP Everyone generally knows the benefits of drinking plenty of water, but how exactly do you go about making it a habit? Easy, just make it taste a little nicer. For about $1-2 a day, half a scoop of any BCAAs in a 600ml shaker, 4 a day, I find is the best! Complete that with a good source of fresh spring water (I get mine from @heart_spring_water) and you are all set. #personaltraining #water #hydration #BCAAs

22.01.2022 TRAINER TIP All 3 of these pushup variations are correct. The differences are subtle but simply mean the focus is on different joints and muscle groups similar to the effects of hand width. #personaltrainer #strength #pushups #pushupvariation #correctform

20.01.2022 TRAINER TIP Its never too early to start! #personaltraining #rower #daughter #fitness #plus247mittagong #plus247mossvale

19.01.2022 TESTAMONIALS Alex is my brother and has been training me for 4 years. Before I had no strength or muscle and struggled with motivation. Now I have the confidence and lead a strong and healthy life. My posture and shoulder stability has massively improved and I'm in the best shape of my life. - Leah #personaltrainer #strongsister #strength #lats #strongback #plus247mossvale

16.01.2022 - 1 2 W E E K T R A N S F O R M A T I O N - 12 weeks. 60 sessions. 3 trainers. 2 locations. Open to all levels of fitness. Week 1 Begins 24 September, 2018... --Basic Package-- $30 a week if you sign up before the 24th of August / $40 after -Access to EVERY SESSION -In-gym program to use on days you can’t attend outdoor sessions to keep you going -Access to Transformation Facebook group with support from your trainers and peers, and resources for nutrition, mindset, goal setting, etc. OR --Premium Package-- $65 a week a week if you sign up before the 24th of August (limited spots available) / $75 after -Everything in the Basic Package -AND a 28 day special KICKSTART optional meal plan designed by a local, qualified nutritionist and options for additional nutritional support going forward -ALSO a weekly one-on-one session with one of our 3 qualified personal trainers -PLUS initial goal setting sessions and a customised in-gym program for you before the season starts -WITH whatever accessories you need for your training and recovery provided for you: resistance bands, foam roller, massage ball, yoga mat, and other items for training and recovery --S E S S I O N S-- Morning and evening sessions. Monday 6am in Mittagong Tuesday 6am in Moss Vale Wednesday 6pm in Moss Vale Thursday 6pm in Mittagong Saturday 7am in Moss Vale Week A and Mittagong Week B Venues: Cecil Hoskins Nature Reserve in Moss Vale and Ironmines Oval in Mittagong --F I V E D A Y S A W E E K-- If you can't make the 5 sessions regularly, that's ok! We won't penalise you for missing a session. If you can make it to all 5, you're a superstar! And you've gotten maximum value! We'll help you manage your training. We'll be there to support you with your motivation. We'll be there for accountability with your nutrition. We are all about positivity! We'll make it work for YOU. Tailor your training to your needs. Contact Lauren from Polka Dot Fitness on 0416 553 199, Alex from Vanguard Personal Training on 0400 430 573, or Steph from Verdure Fitness Australia 0412 766 588 if you would like to know more.

16.01.2022 TRAINER TIP It's important to have accessories to make your gym life easier. What's in my bag? A few bits and pieces I use for myself and with my clients to increase flexibility and mobility. Want to move better? Mobilise! What's in your gym bag to help with your mobility? #personaltraining #mobility #foamroller #triggerpoint #faciarelease #plus247mossvale #plus247mittagong

14.01.2022 TRAINER TIP Working the full range of motion on your delts is the best way of ensuring a complete contraction (ie tighter squeeze, bigger training effect). Ever try lateral raises all the way up? #personaltraining #delts #lateralraises #strength #plus247mittagong #plus247mossvale

14.01.2022 TRAINER TIP Got tight hamstrings/calves behind the knee blocking you teaching depth in the squat? Try this stick trick. Sit down on your knees and place a piece of dowel (broom handle is good) in the knee joint and simply sit back. It hurts but oh it works. #personaltrainer #personaltraining #mobility #tighthamstrings #tightcalves #plus247Mittagong #plus247mossvale

12.01.2022 TRAINER TIP Foot width with deadlifts and squats (regardless of the application) is dependent on many factors, but one of the major factors is what I will call "beneficial tension". Strength can only be enacted through tense muscle with an adequate amount of muscle/joint mobility. In other words if, when doing your lifts, everything is too loose (or you lack the ability to create beneficial tension) you will have problem's controlling the movement (knees caving in, back rounding, hips rising too early etc). It's a complicated subject that an of which an Instagram post can only touch the surface, so msg me or find me in the gym if you want more information the same principle applies to hand width on the bench press, overhead press etc. #personaltraining #beneficialtension #strengthtraining #footposition #strength

10.01.2022 TESTAMONIAL Alex has been my strength to gain strength, my motivator to push me beyond the mind's thoughts of the impossible. My repairer when the body is breaking down. His insight, patience, knowledge and positive outlook is endless and tailored to perfection to suit you. Alex is the best personal trainer I know to improve yourself and meet your goals inside and out. - Karen... #personaltrainer #strength #awesomeclients #strongwomen #strongtothecore #plus247mittagong #plus247mossvale

08.01.2022 Trainer Tip When performing Front Squats the most important aspect is to ensure the entire back is tight and everything is driving in the same upwards direction. Keeping the head and elbows up maintains the tight back position. Remember, where your head goes the body will follow. #personaltraining #strength #frontsquat #wheretheheadgoesthebodywillfollow #plus247mittagong #plus247mossvale

05.01.2022 TRAINER TIP How much mobility/flexibility should you have? Well, it depends on the range of motion (or ROM) of the exercise you are doing. You always want more ROM than is required. Having just enough mobility, either flexing or extending, to scrape through the movement will rob you of strength/power, increase risk of injury, make the exercise seem more difficult than it needs to be and negatively impact recovery time and muscle soreness. Tight hips when you squat low? Tight shoulders when you bench? Can't even straighten your arm fully with bicep curls? Tight muscles are strong, but too tight and they are weak, simple as that. So stretch, mobilize, warmup correctly and keep the body moving as it should. #personaltraining #strength #mobility #flexibility #rangeofmotion #plus247mittagong #plus247mossvale

04.01.2022 Please help my gym fam

04.01.2022 Trainer Tip Trouble keeping your Overhead Press strict without over-extending your back or using the legs (ie push press)? Try doing the Press in Split or lunge. Immediately more difficult and requires much more precise balance and technique. #personaltraining #strength #overheadpress #strictpress #plus247mittagong #plus247mossvale

04.01.2022 I don't usually get excited about stationery... but these awesome new business cards designed by Lauren @polkadotfit and printed by @vistaprint are the BEST I have ever had #personaltraining #businesscards #excitedoverlittlethings #plus247mossvale #plus247mittagong

04.01.2022 Who's keen for another Spring Bootcamp? @polkadotfitnesscoach , @verdurefitness_aus and I are teaming up again for another run - 12 weeks - 5 sessions per week - Starts 24th September... #bootcamp #funtimes #strength #fitness #personaltrainer #plus247mossvale #plus247mittagong See more

02.01.2022 TRAINER TIP Trigger point therapy balls (or any small hard ball really) are a great tool and an absolute must to get into the small tight muscle knots caused by lifestyle, poster or training. In simple terms i describe the effects of TPT as a Factory reset or memory whipe for the nerves in a tight muscle. Place the ball on the tight and sore area and stay there (anywhere between 20 seconds to a few minutes) until the pain starts to subside. You are im effect then whiping the nerves tension memory, allowing you to exercise the muscle properly and input a better movement pattern. REMEMBER: this is a trained effect and not a magic bullet. Do it often and the results will come. #personaltrainer #mobility #triggerpoint #movebetter #plus247mittagong #plus247mossvale @ Plus Fitness 24/7 Mittagong