#motivationmonday with the help of my very talented, gorgeous good friend @dana_sherwood. Sadly, my taste buds haven’t caught on to the whole coffee thang yet but for all you avid coffee drinkers, I’ve done some research & if you’re wanting to perk up in a hurry a 10 minute walk up and down a set of stairs can energise you more than 50mg of caffeine, the amount found in half a cup of coffee or a can of soft drink 😱😱. So don’t ditch the morning coffee, drink the coffee then walk.... double the perkinesss ✌️
Finally did my second park run this morning at Kedron ✅🏃🏼♀️ Working towards my goal of finishing another half marathon (and hopefully marathon eventually) later this year, as well as trying to do morning exercise (always a struggle) 😅 Treated myself to this delicious burger from one of my favourite all-vegan restaurants @thegreenedge 🌿💚 Now off spending the night watching @matsenxhummus smash it out in his game of soccer ⚽️ Happy Saturday 🌞🌞
Save money on a pump with @scitec_nutrition_australia 💪 ● ●
Get yourself a tub of SUPERHERO preworkout to get you started and grab a tub of INTRAEDGE pump at half price! 💪🔥 ● ●
Mention this ad in store 👌 ● ●
360 St Pauls Tce
Fortitude Valley ✌
📞 (07) 3854 0911
Open Mon - Fri 5:30am - 5pm / Sat 5:30am - 3pm
If you love peanut butter that is 100% peanuts, then you need to get your hands on this one. Aldi $3!! And after the conversation I had this week with a client about which brands to head to for no added sugar or salt, this one is going to be added to my list.
Big day of lifting at the sanctuary! .
Big thanks to @jiimmyotoole and Nic for helping me with my first wrapped squats experience. I had a light wrap and used female wraps and it was brutal. It’s safe to say I’m not making them switch to GPC anytime soon. 🙅🏻♂️
Still working on sumo stance, got some good tips so it’s time to just implement!
Wrapped squats: 9x160kg
🌞 Free Slushie Friday 🌞 ● ●
Come cool off and recover 😁 All supp customers grab a free amino slushie in our #fitfood cafe on Fridays 👌 ● ●
All local gym members and online followers grab 10% off all supps ✔ ● ●
360 St Pauls Tce
Fortitude Valley ✌
📞 (07) 3854 0911
Open Mon - Fri 5:30am - 5pm / Sat 5:30am - 3pm
Don't put it off any longer. Get your FREE SESSION for you and a friend. 💪 Build muscle & burn fat
💪 Improve your strength & fitness
💪 Sleep better
💪 Reduce your stress levels
💪 No lock in contracts
💪 Better value for 💰💰than competitors 💪 No start times or booking in ... Just show up ...
💪 Learn new boxing skills ... Test yourself ...
💪 Achieve results
You will be hooked after one session. We promise!! 😁
Click here for your FREE TRIAL http://bit.ly/2oQwMbK
This morning was busy @anytime_fitness_mtgravatteast with 3 8 week challengers and a group session
Had Jen at 5:00 am this morning she killed it with a hard leg workout
The Bootcamp guys at 5:30am learnt the importance if teamwork
Crystal at 6:30 am trained hard in an all round resistance training session
And Juma at 9:00am did an athletic based session to help reach his goals
Did you know that you can spray yourself with this windex stuff (or it was in a windex bottle at least...) and it makes you look all sweaty and stuff? Spent today capturing a heap of content for the @rawbybek online program! New workouts, videos, tutorials and more coming your way! #watchthisspace
Too busy to eat well? Here’re some strategies:
🔸 Plan what are you going to eat and make a shopping list. Simplify when you think about your week meals (you can always do fancy recipes on weekends). .
🔸 Choose 1 day per week to do the shopping and prepare some meals (or chop some veggies and store them for example).
🔸 Have a strong snack game to bring to work - look options with low sugar, with protein and good fats - hummus and carrots/celery; or nuts and yogurt; or boiled egg and a tomato. .
🔸 Have a smoothie plan or toast with avo for brekkie - don’t leave home to grab a coffee and a muffin on your way to work 😏
🔸 If you finish work or workout late, left something ready to eat when you get home, to avoid last time take-away or microwave food. It might be tricky initially, but once the habit’s in place you’ll wonder how you got on without it. .
Let’s do healthy choices Stepperz... whatever you workout in the gym gone with a bad “work-in”. 💪
Our Fit Familia 28 Day Challenge starts 1st Feb 🙌
⚡️ Access up to 4 x Bootcamp sessions per week
⚡️ Additional Fit Familia Sunday Session including extra workouts, nature walks/hikes, stand-up paddle boarding, Tree Top Challenge and more!
⚡️ Master a handstand with the amazing @morganrosemoroneyfitness
⚡️ Track your results with an initial and final weigh & measure + fitness test
⚡️ Get access to our Facebook group where you’ll receive weekly HIIT It At Home workouts, inspiration, motivation and 24/7 support
⚡️ Celebrate your Fit Familia’s achievements with a wrap up dinner at the end 🥂 (dinner included)
Flexible package options available! DM us for more info 🙃
"If I move slowly no one will know I took an extra sip..." See what all the Beer Yoga hype is about at tonight's class. Make a last minute booking via the link in our bio. #beeryoga#yoga#brisbanefit#theflyingcock
MEMBER OF THE MOMENT - PRUE MACDONALD!! Prue came 3rd in our recent 6 Week Challenge & lost 3.8kg & 4.7% Body Fat, as well as improving in every aspect of her fitness testing. She's an all round legend, who's on a mission in 2018 to get as fit as she possibly can. Our team is on board to make sure that she achieves her goals! Here's some more info about Prue.
Occupation: Clinical Nurse
How long have you been a member at 12RND Ashgrove?
Since August 2016
Why do you train at 12RND?
No start times & a different workout everyday (which never seem to get any easier). Not having to think about it, just turn up & do it. Great trainers who push you hard, but in a nice way.
Have you always been a regular exerciser? If so, what have you been doing?
I've always tried to do something. Before kids I used to run, then after having the boys I was doing small group fitness classes up until I joined 12RND.
Least favourite exercise at 12RND?
Where to start ... 3min Row, Man Makers, High Knees & anything with the word "thruster" in it.
What is your next goal as far as fitness is concerned?
I'd like to start running again & improve my cardiac fitness a bit.
What do you do for fun away from work?
Try & catch up with family & friends. Read books. Drink wine.
"OK boys its bedtime!" Best part of the day. This is where the wine comes in.
A really good cheese platter.
Favourite holiday destination:
I absolutely love Italy. But in reality, we go to Caloundra, which we also love!
TECHNIQUE TUESDAY - ALLIGATOR PUSH UPS 🐊
This exercise is great for developing great upper & lower body co-ordination & gives you a whole body workout!
Check out some of these tips & you'll see why the alligator is one of the strongest beasts in the animal kingdom.
Why not book in for a FREE trial & walk into 2018 in style?? Follow the link in our bio ☝️
Monday feels... how great would it be to not work Mondays?!😏 I had such a fun weekend that I really struggled to get out of bed and go back to real life AKA work today! But I survived the day and now it’s time to hit the gym with my new @healthishco water bottle! I’m pretty good at drinking enough water everyday but I love how this bottle has time indicators to keep on track! #healthish#mondayfeels
Why wait?? 💪 CHANGE THE WAY YOU TRAIN IN 2018 💪
We are offering ONE WEEK FREE MEMBERSHIP until the end of January!
We're not a "normal" gym & now is the perfect time for you to find out what makes us different. See why we have over 50 5 star reviews.
To book your FREE TRIAL: 📞 Call us on 0466 816 377
📧 Email us at email@example.com
✏️ Or register at: http://bit.ly/2oQwMbK
🚩 To kick off their next 6 week challenge there will be a taste testing next Monday 22nd January @studio_99_fitness_centre from 5pm 🚩 ● ●
Get in to sample @scitec_nutrition_australia 's 100% Whey Protein Professional and their amazing new preworkout and intraworkout SUPERHERO and INTRAEDGE 💪💣 ● ●
Buy any item on the day at 10% off 👌 ● ●
2 items gets you 20% off 👍 ● ●
3 items and you'll grab 20% off, a free scitec shaker and tshirt 💪
Colorectal cancer, also known as bowel cancer, is the second most commonly diagnosed type of cancer in Australia. Fortunately, methods for detecting this cancer type are improving and many more people are now surviving well beyond their cancer treatment. However, treatment for bowel cancer can leave you with some long-lasting side effects such as fatigue, nausea, discomfort and a poor quality of life. Research tells us that exercise can help! Exercise will help to reduce fatigue, increase muscular strength, decrease bloating, assist with incontinence, improve mental health and improve quality of life. Exercise also speeds up the rate at which food moves through our bowels and as such, reduces the risk of relapse.
It's always a good idea to re-visit the basics especially when it comes to your health and fitness. This will help ensure we're still working in the most efficient way possible. Adding a little bit of stability work can go a long way in boosting basic proprioception and body stabilisation systems!
WHAT WILL YOU BE SEEING HERE??? ✨✨ I want to inspire, I want to encourage, I want to help, I want to make people smile!!!!! I intend on posting more of my personal thoughts and opinions on topics, values and morals. I also intend on sharing my experiences with certain situations and what outlook I have had that has helped me. ☺️☺️ I also plan to post more healthy living related posts! So we will be talking about my meals and macros etc, as well as workout videos and what I do that helps me!! I am so excited that @worldgym.ipswich is coming very soon, so awesome to have something as big as World in our community!!! I want to share my experiences and what I do in my life to hopefully inspire and help others!! I plan on educating myself! I plan on reading more.. discovering more about myself.. become more confident with my training and eating.. I want have an understanding of what I am doing and why - with everything! We live in such a beautiful world and when we have the ability to help and inspire people at the tip of our fingertips, why not do it?!!! I want to share my positivity and I want you guys to grow with me! We are all so worthy. We deserve what is best for us and ultimately it is up to YOU to be in charge of that. Take opportunities you are given and make the absolute best of them. 🖤🖤
The #1 Reason why you need to join @rawbybek 8 Week Challenge - We’re all in this together *cue high-school musical soundtrack* 🎶
The best way to get fit, and enjoy the process, is by doing it TOGETHER! Numerous studies have shown exercise is more than twice as effective when doing it in a group or with a friend. So why not train in an environment that will make you excited to exercise! We are so proud of the community our amazing RBB members have fostered. Not only will you get an amazing workout, but you’ll train alongside people who will encourage, support and motivate you every step of the way. In 8 weeks from now, walk away with a new body and new friends 🙌🏼
Tonight marks ONE SLEEP until our 8-Week Challenge kicks off and we are so excited to help you get the best results! It's still not too late to register. Jump onto our website and secure your spot tonight! Start 2018 strong 💪🏼
My sister named this dress after one tough little cookie who trains in our gym. * * *
#Repost @carlajenkins_designer with @get_repost
Cray cray for Harlie ✨ and she’s named after the most beautiful little girl who has cerebral palsy and my big bro is helping her to walk 💪
"I'm on my whey, from misery to happiness today, aha aha aha aha"
Did you know that whey protein may have positive effects on depression? The link between whey & depression relief may come from the amino acid Tryptophan, which assists in creating serotonin, one of our brain chemicals responsible for our mood. Many people who suffer from anxiety or depression often lack sufficient serotonin. A diet rich in Tryptophan is one natural method people utilise in order to relieve mild anxiety or depression.
Combine My Protein Blend with regular exercise & your benefits may include not only a healthy body, but also a healthy mind ✌