It's All In the Plan!

With the U8WC coming up, it is important to stay organised and have a plan. Why? If you're pushing yourself to the limit safely, you will, as the weeks progress, slowly become worn out, maybe bored, think it's too hard or start to get lazy to the so called grind.

Most of us go through this at some point. A plan is put in place to help keep you organised. It can be as simple as shop on Saturday and meal prep on Sunday for the entire week. That way when you're tired and feeling a little worn out, your nutrition is on point and it is one thing less for you to worry about.

Nutrition is key people! You can work out all day, but if you're not ticking the nutrition boxes, you won't be nourishing your body with what it needs to heal, build, energize and promote a state of balance for your long term health and weight loss.

Jump in on the PT train for the U8WC! Not only will you have support and be pushed, you will learn and build your own knowledge to sustain a healthy, fit and long life!

Best wishes,

Ranga love!

A.K.A. Coach Kurt

The Power of Posture

Nowadays, so many of us spend countless hours sitting at a desk, in a car, or just idly on the couch and we don't even realise just how badly this affects our posture... If you added up the amount of hours you were performing these activities and compared it to the amount of time you spent stretching or strengthening your muscles each week, you may notice a severe imbalance.

Good posture allows us to work more efficiently, place less stress on certain areas of the body and avoid issues such as neck and back strain along with other injuries.

There is an old saying in the fitness industry that you must stretch what you strengthen and strengthen what you stretch. This holds true when discussing posture.

As we age, certain muscles become weakened, others become overused and tight. The key is to create balance, which allows the loading to work efficiently. 

Power of Posture
As pictured above, the chest muscles become shortened and tightened, muscles of thoracic area are weakened. Sitting over extended periods of time will also tighten hip flexors.

So what can you do? A great place to start is by stretching the muscles of the chest, hips and strengthen the muscles of upper and mid back.

One of my favourite parts about being a PT is showing you ways to overcome these imbalances during our sessions, helping you reap the benefits of good posture!

Love and lunges,

Coach Keiran

3 Reasons to LOVE Boxing!

Love is in the air! And that got us thinking - what makes boxing "the one"?

1. Boxing is the most time effective workout on the planet. It's the only workout that combines a perfect combination of cardio and toning all in one. 

2. It's a way of escaping the world as you zone out and focus on the trainer and the different boxing combos. It's all about you and the power of your gloves.

3. There's no better stress relief than boxing as you punch your troubles away. It is a healthy way to clear your mind and get all your frustration out. You'll be surprised how productive you'll feel afterwards!

But the best thing of all is that it is really A LOT of FUN!

Why do you love boxing? Tell us in the comments below!

5 Best Pre-Workout Snacks

Think of your body like a car - if you want it to perform well, you need to give it the right kind of fuel.

By eating the right things before your workout you will not only maximise your energy but also your results!

The best snacks you can have an hour before your FitClub session are -

Oats are full of fibre which means they gradually release carbohydrates giving you a steady stream of energy to power through those punches.

Bananas are nature's very own power bar, providing you long lasting energy, keeping your nutrient levels high.

The wonderful thing about Wholegrain Bread is that it can be topped up with some protein (like chicken, turkey, tuna) to give you that extra little something.
The carbs from Fruit break down quickly giving you the short term energy you need whereas the protein from the Yoghurt is used later to prevent muscle damage.

What's your favourite pre-workout snack? Tell us in the comments below!

Member Monday - Meet John!

FitClubbers, say hi to John! John is our FitClub hero of the week :)

John Lynch - Member Monday

John was born in the US, where he spent some time cruising around the Pacific in a submarine during his Navy days. He then moved to Brisbane with his girlfriend at the time (and now wife!). Now, when he's not chasing his kids around or working, he loves to go Scuba Diving, at least once a month.

It's been about six months now since John joined the FitClub Family. His weekly fitness routine consists of one Personal Training session with Keiran and two classes per week. John's goal for the year is to make it through a Hardcore class! 

In John's words...

I am inspired when I look at the person next to me in class and I think "if they can do this, so can I", which motivates me to push out a few more reps.

What I love about FitClub? That it's a mix of professionalism and fun. Even when I am being pushed to train harder, I never leave without a smile (or drenched in sweat...). One of the best things is the calmness I feel when I train at FitClub; how the outside world just disappears, and I often find my subconscious has solved an issue I have been grappling with for some time.

Why You Should Sweat More!

Sweat happens. When you exercise, you may sweat more than usual as your body tries to regulate your body temperature by cooling off the skin. And we're sure you're all familiar with this feeling after one of our classes!

Here are five surprising health benefits of sweating:

1. Increased Endorphins - Exercising increases the level of 'feel-good' endorphin hormones that are naturally released during physical activity. So the more you sweat during our classes, the better you'll feel!

2. Detoxifies Body - Sweating is one of the most efficient ways to detox your body. It flushes out substances of alcohol, cholesterol and salt from your body.

3. Lowers Kidney Stone Risk - So as you sweat out all that salt, you not only retain calcium in your bones but you also limit the accumulation of salt in the kidneys and urine, which is where the stones come from.

4. Prevents Colds & Other Illnesses - In a way, your sweat acts as a natural antibiotic that can help fight germs and other dangerous pathogens.

5. Clears Pores - Finally your pores open up when you sweat and that releases the build-up inside of them. So all that sweat is actually your skin breathing :)

Benefits of Sand Running

A key component of Boxing is running. When it comes to running you are spoilt for choice when it comes to what type of surface you want to run on - there's grass, concrete sidewalks, asphalt roads, dirt trails, treadmills and synthetic tracks. But studies do show that one of the best surfaces is sand!

Barefoot sand training improves your balance, strength and speed as it works different muscles in your feet, toes and ankles. Running in the sand also takes more effort so it's a great way to burn those calories and get those legs toned. 

So no need to stop training on your beach holiday! Make the most of the coastal beauty all around you... and get your daily dose of Vitamin D all at the same time!

Busting Smoothie Myths

Recently, there has been a study claiming that fruit juices and smoothies contain more than four times the recommended daily sugar intake for an adult.

While that is true to some extent, it is also false.

It really is what you put into your juice or smoothie that makes all of the difference.

We recommend only one piece of fruit to be added to your juice of mixed veggies. That way your veggie juice still tastes yummy and there is no sugar rush and you receive all the amazing benefits a juice offers. If you're making a smoothie, many you buy from a shop contain ice-cream or coconut milk, it's best to use coconut water which has natural sugars or rice milk which is lower in fat content.

In its purest form, juicing or a green smoothie packs a power punch as it is loaded with beneficial vitamins and nutrients because you are consuming the fruits and vegetable raw.

Need more juice or smoothie inspiration? Just ask Annie :)

Brisbane’s Best Organic Market

Held beneath shady trees in the car park just across from the farm, the Northey Street Organic Market is held every Sunday from 6am to 11am. 

Here you can stock up on fresh organic produce without all the nasty chemicals. This way you know for sure you are only buying what is in season and the stallholders pride themselves on the quality of their produce. Geoff & Annie have been visiting these markets for years and highly recommend the Northey Street markets as a perfect way to begin your Sunday and kickstart your healthy meal preparation for the coming week. 

Location: Corner of Northey St & Victoria St, Windsor 4030

What's your favourite Organic Market?

Aromatic, Pungent and Spicy

Aromatic, pungent and spicy... It's the superfood; Ginger! It's unique aroma and taste brings many health benefits along with it.

Here are some reasons why we love this humble little root so much...

1.     Aids Digestion

2.     Assists with Inflammation

3.     Calms Nausea

4.     Lowers Blood Pressure & Cholesterol

5.     Boosts Immune System

The wonderful thing is that there are so many ways you can incorporate ginger into your nutrition, such as in tea or mixed in your stir-frys and tastes awesome in your veggie juice for that extra punch of flavour!

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FitClub Boxing Studio

(07) 3003 1022

Level 2, 124 Albert St,

Brisbane Qld 4000

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