Vice Fitness Albury | Sports & recreation venue

Vice Fitness Albury

Phone: +61 438 899 888

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25.01.2022 No better way to start your day than with a solid hit out! Join us at 5:15am Monday, Tuesday, Thursday and Friday Trial us with 30 days of unlimited classes for $129... www.vicefitnessalbury.com

25.01.2022 TRAIN HARD, FIGHT EASY As an athlete the results are decided long before you step to the start line or the centre bounce. If you’ve prepared well, you need not be nervous about the outcome and can accordingly focus entirely on executing your game plan... cool as a cucumber!... At Vice & Motion we know that you only have a limited window to compete at the highest level so we’re as invested in your success as you are. Not seeing the results you’re after? Get in touch and do it properly Cyclist @tomsharp480 finding a way, not an excuse, hitting the gym at 5am yesterday with coach @brent_andersen_ www.vicefitnessalbury.com

25.01.2022 Motion’s latest program is live, check it out!

25.01.2022 Another huge week kicks off at 5am tomorrow! Heaps of classes, PTs and Open Gym times to choose from. Check out our full timetable and book a session at www.vicefitnessalbury.com

24.01.2022 SO MUCH ROOM FOR ACTIVITIES! We recently updated part of our gym space to create more room for open gym use and personal training while classes are running. We hope you like it!

23.01.2022 New week, let’s go MONDAY Gym Access: 5:00am-12:00pm... 2:00pm-7:30pm Classes: 5:15am Strength 6:30am Stretch 4:45pm Metcon 5:00pm HIIT360 6:00pm Strength 6:00pm Combo Personal Training: All day by appointment! www.vicefitnessalbury.com

23.01.2022 LOOKING FOR SOME DIRECTION IN YOUR FITNESS?? Building our fitness can be a bit like driving in thick fog... We might not see very far ahead of us, but we can still get to where we’re going if we stick to our plan.... We don’t bounce out of bed ready to kick arse every day, there’s times we’re tired or times the obstacles seem too great. It’s on these days that we draw on our environment to keep us on track; this is why our classes get results time and time again. Just turn up, the rest will fall into place!

23.01.2022 The NOTORIOUS Tuesday intervals return at 5:15am tomorrow, set your alarms! Want to join us for the first time? Message us and we’ll book your $10 casual www.vicefitnessalbury.com

21.01.2022 THIS WEEK’S WORKOUT | WEEK 7: Join us tomorrow, Wednesday November 4th for 545AM at the Les O’Brien Athletics Precinct. Workout: 4-6x 800m Reps... 15mins Warm-Up 4-6 800 Reps w. 90-120secs Static Rest (Time Cap 30mins) 5-15mins Cooldown $10 Drop In Fee. Just Show Up. PM if you have any questions concerning this week’s session, payment or any further details. All abilities are welcomed. See you all tomorrow AM . #MDCOACHING : Luke Preston

21.01.2022 The show rolls on! Thursday: Classes: 5:15am Strength ... 6:30am Metcon 4:45pm Strength 5:00pm Pilates 6:00pm Metcon 6:00pm Stretch Open gym 5am-12pm/2pm-7:30pm Personal Training: All day by appointment. www.vicefitnessalbury.com

20.01.2022 All you bro Shout out the early morning boys, they’re phenomenally consistent and they always show up ready to work We’ve got classes from 5:15am so you can get a workout in, hit the shower and still get to work on time maybe even with time to spare for a coffee!... www.vicefitnessalbury.com

19.01.2022 HAPPY FRIDAY It’s been a big week (did we mention we got to welcome back all of our Victorian members!?!?) and we’ve still got a full Saturday schedule ahead of us: OPEN GYM 8:30-12:00... CLASSES 7:15am Ladies Only Strength 8:30am Strongman 8:30am Barre upstairs are @motionstudiosalbury Can’t wait to see you there

19.01.2022 Finding balance A key consideration in our programming is the balance between push and pull patterns. A common example we observe in new members is a routine of boxing, sit-ups, planks, burpees and mountain climbers. These are definitely all worthwhile exercises in their own regard, but if they are all your training consists of then we are only working a small and specific group of muscles. ... This mean we’re neglecting many other muscle groups, but we’re also exacerbating the postural issues brought about by our western lifestyles where we spend time driving, texting, sitting at our desk etc; with internally rotated shoulders and hunched backs/necks. By contrast we strive to find a balance, or even a bias toward posterior chain development, with the goal of countering the lifestyle factors that contribute to chronic/overuse injuries that manifest in shortened hip flexors, pecs and biceps among others. A good rule of thumb is to aim for a 50/50 split between anterior (push) movements and posterior (pull) movements. Give it a go - we’re confident you’ll feel the difference of a well rounded program www.vicefitnessalbury.com

18.01.2022 We’re in for a scorching week! There’s plenty of morning sessions to choose from with classes at 5:15 and 6:15am Mon/Tue/Thu/Fri. We strongly encourage you to utilise these before the day heats up! We’ll have waters and towels on ice for the PM sessions but it’s crucial you stay hydrated and sun smart throughout the day. ... Stay cool, see you soon

18.01.2022 HANDSTANDS Every Tuesday at 6pm we get upside down! Learning to handstand and cartwheel is heaps of fun, but don’t let the smiling faces fool you - this session is as much a workout as any, with a huge core emphasis to help us achieve stability with our feet off the ground. ... Our handstand class is super popular so get in early - book a spot via our website or the MindBody app. 30 days of unlimited classes is still on sale at $129, or select a membership that reflects how many sessions you’d like to do per week. No contracts. www.vicefitnessalbury.com

17.01.2022 Do your squats, eat your veggies... and would you believe it, consistency is the secret ingredient! www.vicefitnessalbury.com

16.01.2022 THIS WEEK’S WORKOUT | WEEK 8: Join us, Wednesday November 11 for 545AM at the Les O’Brien Athletics Precinct. Workout: 3x (321mins) Total 27mins... 3x 3mins Threshold Pace (10K-HM RP) 2mins Interval Pace (A tad slower then 5K RP) 1min Interval Pace (A tad faster then 5K RP) w. 1min Float, Easy or Recovery Pace after each efforts. $10 Drop In Fee. PM if you have any questions concerning this week’s session, payment or any further details. All abilities are welcomed. See you all Tomorrow AM . #MDCOACHING : Jen Fankhauser

16.01.2022 THE NUMBERS DON’T LIE We run well rounded, considered Strength programs that follow proven linear progressions and deliver results like clockwork. Been a while since you saw progress? Call us, we’ll help you go further.... @tomsharp480 hits an equal 1rm for this week’s RPE8 singles, after hitting a 5rm at 89%. This followed 2 weeks of deloading and zero squatting. Tom had a lot of work to do on his technique when he came to us in early 2020, looking to build his strength to increase his output on the bike. He’s worked hard, doesn’t miss sessions and is always eager to learn. He’s put about 25kg on his squat and is quicker than ever on the bike. The numbers don’t lie! www.vicefitnessalbury.com

15.01.2022 Open gym is back from Monday 30th Don’t miss our relaunch sale Friday at 9am for huge savings! www.vicefitnessalbury.com

15.01.2022 SMARTER, NOT HARDER Results take work, there’s no escaping that, but doing more and pushing harder isn’t always the key to success. Balancing movement patterns, energy systems and the stresses of the rest of our lives are all relevant influences on our degree to which we hit our goals, but the relationship between success in our fitness and our other endeavours share something of a symbiotic relationship. ... This means that sometimes less work and more rest is our best bet! When we’re firing on all systems as a result of our investments in our health, we are giving ourselves every chance to live to our fullest outside in the real world

15.01.2022 The first edition of Movement at 6:30am was sweet! Turns out handstands and pull-ups are just as cool at the start of your day Today we also got some push-up volume done to show our support for @jo.leamon1 who is partaking in the @pushforbetter push up challenge, raising funds and awareness for mental health as she completes 3000+ push-ups over 25 days.... We all know how important it is to take care of our body (IE attending a gym) but we can get a bit self conscious about our mental health. We’ve all got shit going on that can be confronting to deal with but just like our physical fitness, there’s a whole variety of ways to address our mental well-being to optimise our life and to be our best for our loved ones. We’ll be collecting gold coin donations to put towards Jo’s fundraising effort via a tin in the foyer at the gym and any contributions are greatly appreciated, but it doesn’t stop there! We implore you to take some time to speak with a friend or family member about what’s on your mind and explore some tactics to move you toward improved mental health. Feeling fly? Check in with that person and see how they’re doing. Knowing that the people around us give a shit about us is priceless and we all have the power to be that person for somebody else.

13.01.2022 Have you visited our studio yet? Motion Studios Albury is located upstairs from Vice and is home to half of our class timetable. This means your class pass or membership can be used between both spaces. As a gym we strive to help people improve their physical capacity in every regard but we know our specialty is in Strength and Conditioning, so we’re fortunate to have a space and coaches who’s forte lies in developing core stability, flexibility and coordination. All of the...se attributes will bolster your fitness outcomes and ensure exercising remains engaging and sustainable! Can’t make it to the studio? MOTION ONLINE gives you access to new sessions weekly and a library of 100+ workouts available 24/7 on your phone or laptop for $20/w. Check it out! www.motionstudiosalbury.com

13.01.2022 Exercise is the only key to improve both heart and lung function 2020 has been a record breaking year in many regards, often in metrics we’d rather never encounter. With restrictions easing and services like ours resuming, its prime time to revisit your health and fitness and invest in your future for yourself and your family. ... https://apple.news/Av630TFvPTHOW1TslcSoyhA

13.01.2022 HOME STRETCH We’re into the last week of classes before our 14 day Christmas break, but before we kick back we’ve got a big week of training, including our 2K row timetrial Tuesday morning... see you there at 5:15am!! www.vicefitnessalbury.com

13.01.2022 Staff Christmas 2020 Last night our dream team came together for a special festive feast to celebrate and reflect on what has been both a turbulent and ultimately triumphant first year for our new joint venture Vice Fitness & Motion Studios Albury. We are the sum of the five people we spend our time with and it’s a privilege to share in this journey with this team of exceptional individuals. ... Merry Christmas and thanks for your support in 2020 can’t wait to see what we achieve together in 2021. - Brent PS thanks to Jack & Julie for hosting us!

13.01.2022 MEET LEISHA!! We set out 6 years ago to develop a welcoming environment that caters to the full spectrum of fitness and experience levels. We know that people have highly varied goals and interests, so offering a 24/7 membership in addition to our personal training and class options has always been a key component of our business plan.... With the easing of restrictions we are thrilled to offer around the clock training for as little as $10/week. Get in touch or visit us during staffed hours to meet the team, see our space and get started. www.vicefitnessalbury.com

12.01.2022 Holy moly! It’s been a massive week Open gym is back and our first 50 memberships are gone, we’ve got a full day of PT sessions today and the final 3 classes of the week tomorrow, before... THE VICE & MOTION XMAS PARTY for 2020 on Sunday!... As always we’ll do it properly so Monday morning’s classes have been moved to Wednesday. Not too late to RSVP via the FB member’s page.

11.01.2022 Back in the gym... And bloody happy about it! 30 days for $129. Unlimited classes, with 10 class styles to choose from, as well as gym access and personal training options.... www.vicefitnessalbury.com

11.01.2022 Throwback to Xmas 2019! We’re getting festive again in just a couple of weeks - jump on the FB member’s page and RSVP asap! Motion Studios Albury

10.01.2022 Worlds collide at Vice & Motion with all the luxe you expect of a studio class PLUS all the equipment and space for gym sessions! With gym memberships, personal... training and 8 class styles to choose from (including Ladies Strength!) Vice & Motion have your fitness needs covered. Try us out with 30 days of unlimited classes for just $99, available for purchase via our website for a limited time!

10.01.2022 If you want to get faster, you need to practice moving fast! Cyclist @tomsharp480 hits his stride during last week’s power work with @brent_andersen_. www.vicefitnessalbury.com

10.01.2022 WELCOME TO 2021 All classes are back All PT sessions are back 24/7 gym access is back... Our next social is just around the corner To get in touch shoot us a message here or via our website: www.vicefitnessalbury.com Let’s do it

08.01.2022 1 STEP BACK, 10 STEPS FORWARD We ALWAYS pursue quality of movement before volume or load. It’s a catchy one-liner that you’ve probably heard a lot, but if it’s in the context of a 30 day challenge it’s just lip service ... Almost all of our strength programs will begin with roughly 4 weeks of weights lighter than what you’re probably used to, so that we can refine positions to ensure you’ve got the base required to remain injury free and maximise performance down the line. Drop the weight and slow down the movement... the 1%’ers add up! Gemma Mollenhauer is a serious athlete and works as hard as anyone in the gym, but the best thing about working with her has been her willingness to do the slow (and sometimes frustrating!) skill work required to take her gym work to the next level. Pumped to see where she takes her lifts over the next 8 weeks as we begin loading up again.

08.01.2022 Field of dreams We’ve got the right tool for every job, ensuring results at every stage of your journey. 24/7 access is just $20/w. Message us to get started.... www.vicefitnessalbury.com

08.01.2022 ALL THE GEAR AND... It’s not uncommon to see people wearing lifting accessories like belts, sleeves or straps at the gym. These can all be useful tools to increase performance and to help us remain safe when lifting, but we want to use these items as reinforcements for our own strength. ... We must prioritise building our internal belt by developing our core strength. Using a belt should always be a secondary measure. Similarly, building our grip strength has a whole range of applications, so using straps should be a sometimes measure, rather than a default. Maybe ironically, we encourage inexperienced lifters to go gear-free as a safety precaution. For example, in a deadlift we avoid straps for anyone who is still finding their feet so that they don’t find themselves with a weight in their hands that their back cannot manage, until they develop all of the required strength components. Moral to the story: build your core!

07.01.2022 It’s all systems go at Vice & Motion! Open Gym returns to full hours Monday 30th Sports groups: we are once again taking bookings for preseason and cross training sessions Classes back in full swing with more being added to the timetable ... Personal training available 7 days by appointment Drop in or drop us a line to see what it’s all about www.vicefitnessslbury.com

07.01.2022 We’re back from 5:00am Monday morning... Get set for a big one! Bookings, timetables, inquiries & pricing at our website www.vicefitnessalbury.com

06.01.2022 SUMMER SPORT IS JUST AROUND THE CORNER!! With restrictions easing and sports training receiving the green light its time to lock in your club’s plans for preseason and wet weather training. Talk to us about gym bookings, preseason bootcamps, recovery sessions, prehab and rehab programs + more.... www.vicefitnessalbury.com

06.01.2022 ENVIRONMENT There’s enough obstacles on the journey of health and fitness without resenting the place you workout! We strive to create an experience that is much about socialising and learning as it is about sweating, so that it’s an easy choice to be here early in the morning or after a long day at work.... Looking for a change? Check out our trial options at our website www.vicefitnessalbury.com

05.01.2022 IT’S TESTING SEASON!! If you missed the deadlift test in Strength this week, join us tomorrow morning at 8:30 in Strongman to give it a go. We’d be equally exc...ited to have you there if you’re new to lifting and are eager to learn! Bookings via MindBody or out website: www.vicefitnessalbury.com

04.01.2022 We love a BIG weekend Saturday’s are as busy as any day with 8 classes and personal training sessions, all before 9am. This week we also welcomed @banditsbasketball in for a session with Izac, not to mention our open gym members who you can find kicking goals in their training around the clock.... Then on Sunday morning we had 20 of the crew out for a walk at 9am... good times! You’re the sum of your influences, do a stocktake

04.01.2022 Ladies Only Strength A time for the females of Vice & Motion to train with exclusive use of our facilities, led by Sophie O'Donnell Tuesday 6:30am... Saturday 7:15am Bookings via MindBody or our website: www.vicefitnessalbury.com

03.01.2022 WELCOME BACK! With the border reopening for Albury Wodonga we are thrilled to see the return of our Victorian members from today! Please message us to resume your membership to be able to book classes via MindBody. ... Want to try us out? 30 days of unlimited classes for $129 If you’d like to sign up for open gym access, please message us to book your screening session, just $20 p/w or $10 p/w when added to a class membership. www.vicefitnessalbury.com

03.01.2022 We’ve got the tool for every job Gym access just $20/week with no contracts. Add a class for $10ea. Message us to get started. www.vicefitnessalbury.com

03.01.2022 Want to get into some exercise, but not sure where to start? We believe that around 3 days per week, comprised of a variety of training styles, is a great place to start. More is not always more! There must be a balance between doing enough work to elicit change and sufficient rest to let your body recover and adapt to the stimulus.... Check out our 3 x classes per week membership option: we take care of the program so you can rest assured that the work you’re doing is effective, while our coaches make sure you’re moving safely and efficiently. www.vicefitnessalbury.com

02.01.2022 IS TRAINING A CHORE??? We strive to create an experience that you cannot wait to get back to! Sure, we know you work hard, similarly our staff are committed to mastery of their craft and a lot of consideration goes into our programs, but at the end of the day if working out feels like a chore there’s a dozen other things you could be doing!... Try us out with a 30 day pass via our website: www.vicefitnessalbury.com

01.01.2022 JUST TURN UP, AGAIN AND AGAIN AND AGAIN Lots of small efforts add up to epic outcomes. Don’t smash yourself for a month then have a training vacay because you’re flogged ... Consistency is key, so if it’s not sustainable for a year, or 5 years, it’s not worth your time. We’re about sustainable, wholistic health PS: 5 class trial pass for $50 via our website or Mindbody. www.vicefitnessalbury.com