Forge Cycle Club kicks off our first ride for 2018 in style! 🚴♂️ First of many - this will be a regular social ride: setting off from the Forge car park every Saturday at 6am. More info on our Strava club page: Forge CC. Everyone more than welcome! #forgewestend#forgecc#brisbanecyclist
Pilates for athletes gives you the edge that performance needs. Working with physio wizard @flicmoore to get the best outcome for national netball umpire @jess_lakeman as we ramp up training. Things heat up in April so she is going to be brilliantly prepared by then!
Real Time Ultrasound is used in all our Initial Pilates Assessments at Forge West End. The Ultrasound machine shows our therapists and the client how well their deep core abdominal muscles are working and can be used to assess the core during movement such as an abdominal curl or leg lifts. With this form of education, you will be very comfortable in your Pilates and Exercise Class knowing that you have correctly activated your core and are building a strong core and strong foundation for safe movement 🤸🏻♀️
Skirt Steak with Chimichurri and Roasted Green Beans and Mushrooms. .
Here is a great meal if you are pressed for time but still want high quality, great tasting food. You could whip this one up in 30 minutes if you are proficient in the kitchen. The chimichurri sauce is made from fresh parsley and brightens up the dish. I would suggest cooking your meat one stage below how you like it cooked because you will be reheating it in the microwave. I like my steak medium rare, so I cooked mine for 3 minutes on each side and it was perfect. Recipe coming soon to the 2nd Edition of The Meal Prep Manual eBook. www.mealprepmanual.com
Comming into the new year I'm now well and truly back in the swing of things. But I've had the chance over the last few weeks to look back at the year that was and what is to come in 2018.
With the continued support and development from @inspirehealthservices I have moved into a high performance and rehab facility, working alongside some of the best and most experienced in the industry.
Looking forward at the year to come I am blessed with countless opportunities to further both my technical ability but also learn from the best in the business how to embody the the values i hold that will allow me to become the practitioner that I want to be.
I can't wait to see how all this plays out as I keep building my rehab and community client base while also working in sports with the @yerongadevils AFL club again.
⚡️Introducing FORGE FIT!⚡️ We are SUPER excited to announce the newest addition to our class timetable.
Commencing January 29th our exercise physiologists @jadeellings_exphys and @alexbell_exphys will be conducting a HIIT BOOT CAMP to take your training to the next level.
DM us for more details!
Intermittent Fasting. . .
Intermittent fasting (IF) is one of the most popular diets being adopted today. IF is a diet that alternates between feeding states and fasted states. The fasted states can be accomplished in a number of different variations. The most popular variant is 16 hours fasted and 8 hours fed. This isn’t too difficult to accomplish and can still provide some of the benefits fasting gives you. Fasting can reduce oxidative stress, improve cognitive function, and even extend your life. Oxidative stress occurs when we have free radicals in our system. A free radical is a molecule or atom that has an unpaired valence electron. This means that is highly reactive and can create unwanted compounds in our bodies. Fasting can help to lower this stress. IF is a diet to consider if you haven’t had success in other diets. It is important to remember that calorie balance is what is most important in weight loss. IF has no benefit over other diets as long as protein and calories are matched.
We've almost come full circle, getting back on the water is in arms reach now. @holsfass has come so far it's incredible. Running is not a problem now and that rowing boat is not far off. Well done Holly an amazing achievement.
Buffalo Chicken with Garlic Parmesan Roasted Potatoes and Sweet Potato Hash. .
Breakfast and lunch for the workweek! If you’ve never tried hash for breakfast I highly recommend it. It is a nice change up from just eggs and bacon. The Buffalo Chicken can be made in 20 minutes or less and the potato wedges are delectable. You’ll find yourself making this one week after week because it is so easy and flavorful. Find both of these recipes in The Meal Prep Manual eBook available at www.mealprepmanual.com!
Chamorro Chicken with Sautéed Vegetables and Pineapple Salsa. .
Here is a great recipe for anyone who enjoys trying foods from different cultures. This recipe is from my grandmother who is 100% Chamorro. The Chamorro people are from the Northern Mariana Islands in the Pacific Ocean. The chicken is marinated in pineapple juice, soy sauce, and vinegar and when cooked the pineapple juice creates a flavorful glaze over the chicken. The pineapple salsa provides a wonderful freshness to the dish that helps improve the quality of the food after it comes out of the microwave. Recipe coming soon to www.mealprepmanual.com!
At the end of last year Regan sustained an injury to his gluteus medius! Regan dances everyday of the week over a variety of genres! Glute med is responsible for stabilising the pelvis and therefore is especially important for Regan to ensure that he is able to load and stabilise correctly on a single leg and also land the various jumps required in his sport! Over the past few months we have been working on Regan’s rehab and teaching him to apply the mechanics learnt in session to his dancing routine! This week we broke his attitude leap down into segments and worked our way up the the jump itself!
Did you know, at Forge, your Reformer Pilates pack also gives you access to our sports performance gym upstairs and our weight and kettlebell classes? Come try out high intensity weight classes with our exercise physiologists where you’ll learn the correct weight lifting techniques and give your body an even greater workout! #forgewestend
“I’ll never be able to deadlift” 🤗 .
Jez suffered daily low back pain for months, and never thought she would be able to move pain free! . At our first session I set her homework and she’s never looked back, turning up each week, getting the work done and is well on her way to becoming stronger than ever before 😃😃😃 .
Jez as progressed from unable to perform a reduced range body weight squat to goblet squats and never picked up a Barbell to starting to learn how to rack pull. Such awesome progress in a very short space of time.
It’s this type of progress that makes coaching so enjoyable. Working together to achieve the end goal. If you suffer back pain, or any type of injury, you can be pain free and move again, it just takes a little hard work!
Doesn’t this stretch look satisfying! We now offer 2 stretch reformer classes a week at 7pm Thursday’s and 7am Saturday’s! Our clinicians use a variety of equipment including spikey balls, foam rollers, arc barrels and reformer machines. The class is 1 hour long so a perfect way to finish or start your day 😊 #arcbarrel#forgewestend#allegro2
Chicken Souvlaki with Roasted Vegetables and Tzatziki sauce. .
This meal is perfect for anyone trying to lose weight. Coming in at under 400 calories, it can help you stay under your daily goals while still providing a large volume of food. The sauce adds a great amount of freshness to this dish which is certainly needed in many meal prep recipes. For extra flavor you could also sprinkle feta cheese over your vegetables. Skewer your chicken or leave it loose, it makes no difference other than the time it takes you do do it. Recipe coming soon to www.mealprepmanual.com!
💥SINGLE LEG POWER💥
How often in sport does a player get to jump of both legs?
Often it is off one leg with some form of a run up. I use this exercise to develop single leg power at greater ranges (the step) and also teach landing mechanics as an injury prevention tool.
There are some cool progressions too. 👌🏻
Come join us tonight from 6pm for our first cardio reformer class with Jade! @jadeellings_exphys knowledge and experience in exercise physiology brings many new exciting exercises to our reformer class based on strength and cardio training 🙌🏼 @forgewestend
Low Carb Protein Fudge.
2 Tbsp Maple Syrup
1/2 cup coconut oil
1/2 cup almond butter
2 scoops chocolate protein powder
2 Tbsp chopped cashews
2 Tbsp water
In a saucepan over medium low heat, whisk all ingredients together until smooth. Pour into wax paper lined baking dish and refrigerate for 2 hours.
I have been experimenting lately with developing low carb dessert recipes to cure my sweet tooth while still limiting sugar intake. This fudge uses maple sugar as its primary sweetener and has no other added sugar. While I would never consider this to be “healthy” it is definitely a healthier option than regular sugar packed fudge. It is a mixture of coconut oil, almond butter and protein powder. I’m planning to create a handful of other sweet treats that can make us feel less bad about cheating. www.mealprepmanual.com
Meet Jade, one of our @forgewestend Exercise Physiologists. Jade has a particular interest in women’s health, ante and post-natal rehabilitation and mental health. Jade has worked with a range of complex conditions tailoring exercise to a range of clinical presentations. In addition to her clinical abilities, Jade is passionate about athletic development and performance enhancement. She has experience working with a team of elite athletes where she monitored training load and prescribed exercise accordingly. Jade believes that exercise is medicine and loves helping people change their lives through exercise 💪🏼 #forgewestend#exphys
Do the things you love bring you down? 👎🏿 Annoying pain you can’t get rid of in and out of the gym 😡
Stopping you from progressing? 😢
You don’t have to live or move with pain 🤗
Do something about it NOW!
Italian Chicken with Fresh Green Beans and Carrots. .
Here is a meal that can be made in under an hour. Grilled chicken marinated in Italian spices with fresh vegetables. You could also make a quick pesto sauce to go on top of the chicken to add some extra flavor. I like to add sauces to my meals because they provide great flavor and sometime the microwave can take away the freshness of the food. You could prep pesto, chimichurri, guacamole, tzatziki, or hummus. Find this recipe at www.mealprepmanual.com!
Meet your FORGE Exercise Physiologists 💪🏼 Our performance and rehab facilities are open for business 🏋🏽♀️ and we want to see you there! We specialise in performance enhancement, injury rehabilitation and chronic disease management and have a range of equipment to cater for your needs. @forgewestend #exercisephysiology#exercisescience#exphys#brisbane#westend
Working on muscle imbalances leading to pain doesn’t have to be long and boring! Rai and I caught up a couple months ago as she was frustrated, constantly experiencing hip pain during and after squats. After some testing we decided a lack of ankle mobility on the right to be the main issue, along with secondary glute/core weakness. I set the homework and Rai did everything I asked, only needing to see me twice for results. Now her squats look awesome and most importantly pain free! 🏋🏾♀️ nice work mate 👌🏼. Pain free lifting doesn’t always have to be a long drawn out process, just trust the process and do the work! 👍 Repost from @rai_rai_vogler using @RepostRegramApp - Squats, the biggest setback in my lifting are having a turnaround moment.
After many issues with inflammation and aggravation in my right hip, TFL and ITB, I'm now able to correctly activate the correct muscles to execute each rep effectiently.
To my surprise, after some much needed help from @kellymann_exphys the rehab took affect almost immediately, and I noticed drastic changes after the first week.
Shown here is a comfortable set of 3 at 100kg. This weight isn't a huge challenge for me, but I haven't touched this weight in a few months, and to hit this set with correct muscle activation, and no hip issues is a big achievement.
All da bootay work has definitely paid off. 🍑 thanks Kelly!!! 😁
Chicken Burrito Bowls. .
Out of all of the meals I make this is one that I will never get tired of. It is easy to make and keeps very well in the refrigerator or freezer (minus the guacamole and pick). If you are a fan of chipotle then these are prefect for you. You can put as much meat in each container you want. These can be made for less than $4/serving compared to the $8-$10 you’d spend at Chipotle. Find this recipe in The Meal Prep Manual ebook at www.mealprepmanual.com!
Calling all allied health professionals and students! I'm on the organising committee for the IN Business IN Health Conference which is on in Feb in Brisbane • It's going to be a pretty amazing couple of days for health professionals to learn and grow their business & leadership 🤓 There are some awesome speakers too including @drglenrichards from Sharktank, @mrtimrobards and of course @taradiversi 🤗 Make sure you get your early bird ticket before 9th Jan! Ps. Did I mention there's a free online course included for HP students on how to launch your business? 📝💻 Check it out / click the link in bio: www.inbusinessinhealth.com