"Hey, guys. Another one of the core exercises program for you is stir the pot. So, what Dan's going to do is come into a plank on the exercise ball. Nice, tight core. He can spread his feet for a little bit more stability, and he's going to be working on stirring the pot. Okay. So, moving the exercise ball around in a circle. It's got 10 and 10 prescribed for you, so Dan's going to do 10 in one direction, and then he's going to change that direction going the other way."
"We can start to regress this movement by limiting the amount of movement he does. So, he's just moving his elbows back and forth, making sure the whole time he's got that nice, strong core. Other than that, we can start regressing that again to just a plank. Holding it. He's going to add a little bit of instability, so you got more work through your abdominals. Okay. We can make it easier by doing the same movement, just on your knees. We've sort of shortened those levers. He's still working through his core, and the exact same principles apply again."
This afternoon I decided to sit down with Ruby one our nutrition coaches and Lucy our resident nutritionist (author of the 8 Week Transformation Nutrition Guide & 6 Week Challenge meal plans) to spend a few minutes asking some common and not so common question about the program and life's what ifs...???
Listen for the full 10mins or skip ahead to find some information that might help you.
What if my appetite is increasing? 30sec
When should I snack? 1:40min
How can I manage the kids and the meal plan? Can I repeat a meal or two? 4:35min
What if I am picky? Can I mix and match the options in the plans? 6:30min
What if I have a bad day? Like a really bad day... 8min
There are lots of little golden nuggets in between the questions so don't skip too far ahead.
Ever wondered what a coach does when it comes to their own health and fitness?
We ask one of our coaches Ruby how she prepares and plans to have a successful day and what she prioritises when it comes to her body and mind.
This video is one of our series from our 8 Week Transformation.
We hope you find something that inspires or motivates you to make some positive changes in your day/weekly routines.
It has been an incredible past 2 weeks with the addition of baby #4 to the Mumford household... meet baby Jai, Jasiah Rowan Mumford born on the 12th of May. I would like to say a huge thank you to all of the well wishes and congratulations we received from all of our Fitness Life Family. You all make it incredibly rewarding to be a part of such a strong and supportive community. I look forward to introducing him to you in the coming weeks.
from left to right Noah 5, Beau 1, Jasiah 1day, Carter 3 = a busy and hilarious household
Hey Fitness Life Family!!
First off, a massive shoutout to Coach Bernadette on running in the Adelaide Marathon over the weekend. I hear she is hanging up the running shoes and swapping them for some lifting shoes to focus on lifting some big numbers. We are proud of you so well done for completing yet another goal.
Also as some of you would have seen on Facebook a group of Coaches and Members got behind a great cause and raised over $2000 for the Leukiemia Foundation and completed the Stadium Stomp. A challenge that consisted of running the 6000 stairs in Adelaide Oval. As one of the participants I can tell you it was an amazing event, well run and the free 5 minute calf massage and apple made it all worth it!!! Keep an eye out for the event next year.
Lastly, just an update on the bare wall at the back of the gym. We are currently deciding on whether or not we get a murial painted or just a plain colour. When we know what we are going to do we will let you know.
See you in the club, happy training.
Hey FLS team!
I often only get to chat with you on the phone or through email so if you ever get the chance to drop in during business hours feel free to come say hello :-) I am a Fitness Coach, Nutrition Coach here at the club but some of you may not know that I have the pleasure of managing all of the Business Development and Projects at Fitness Life Studios. Currently we are working on a number of exciting projects that will benefit you as members and also how the club operates. Some of these projects include our 6 Week Challenge which kicks off next Monday, our online booking system for our classes and a complete makeover of our online platform including our website http://www.fitnesslife.com.au, blog and database with the aim of going completely paperless in the coming months!
There are LOADS of cool things going on behind the scenes at Fitness Life and we cannot wait to share and roll-out a number of these exciting projects which will enhance your visits and experience in the club!
The GT Room is a hive of activity. In the past six months, we've introduced a number of changes to the timetable now incorporating 24 sessions each week. With an array of session types available, we truly have something for everyone.
Each week, we average over 170 session attendances and it's exciting to be part of this growing and thriving community. Not only are we seeing improvements to people's fitness, strength and mobility, we are seeing friendships form.
We're currently launching the first 6 Week Challenge for 2018 partnering with S.A.B.A. (South Australia Body Analysis) for the most advanced body composition analysis available giving participants a great understanding of what is happening inside their body. Participants of this challenge will be receiving a clean eating meal plan with recipes along with an online support group with direct access to our nutrition coaches and fitness coaches. There is still time to sign up so hit the link to register now! bit.ly/6WEEKCHAL
Team events have become a focus and we're always chatting about what is coming up and what we may like to part of. Our coach Bernadette will be leading a team for 'The Bloody Long Walk' a 35km challenge held on Sunday 19 August. This is a fundraising event for Mitochondrial Disease. If you would like to join this team, please click on the link www.bloodylongwalk.com.au/adelaide/register/ and join the Fitness Life Team.
For the past almost 12months now we have implemented an in-house EDU Session for our team of coaches. The education sessions are about teaching our coaches the most efficient and up to date training methods in the industry today. They are held twice a month and vary session to session depending on the presenter and the needs for example we have looked at pelvic floor activation, general nutrition planning and deadlift form. They are designed to produce consistency amongst our coaches whilst creating a safe environment for our members to train in under watchful eyes of experienced and confident coaches.
The last two sessions have consisted of external professionals visiting Fitness Life Studios and horizontal press exercises. Recently SABA (South Australia Body Analysis) dropped in and taught the team how to breakdown the figures provided by the body scan. The team were excited by the comprehensive approach taken by SABA and the scan results that we will be recommending to all of our clients to think seriously about having a scan and getting detailed information to the internal changes your body is making. There is an amazing opportunity to have your first scan as a part of the 6week Challenge the team are providing this week.
The following weeks will focus on programming considerations for specific populations and periodising training for clients who train 3+ times a week.
Our education sessions are not only for our coaches! If you have any questions about training, nutrition, lifting form or programming, please approach one of our coaches and pick their brains to better influence your time in the gym.