Powerplay Fitness

Taking it back to the vineyards of Norton Summit 🍇💪🏽

We had one of our coaches complete on online session from amongst the grapes at the end of 2020 - such a long time ago!

All he had was a:
- .aus Bionic Bike 🚲
- Pair of 5kg Dumbbells 🏋🏽
- Pair of Bluetooth Headphones 🎧
- Laptop 💻
- Decent internet connection 😅

Our aim for this photo shoot was to test a hypothesis:
“Can PowerPLAY Fitness be done from ANYWHERE?”

The answer:
“Well it can be done from on top of a hill amongst bushes & plants so that certainly means it can be done from the comfort of your own home or garage!”

If you are looking for an at home program that keeps you accountable, strong & resilient, is for you ⚡️🔥

There is a MASSIVE week of testing coming up - it’s how we personalise our programs to all of our members ✅

Power or wattage which is given to us through the ergometers is one of the metrics we use but we also gather some very important data on Heart Rate thanks to 🔥

We can feel our members hearts racing already! Can you feel it too? 😅🫀

Sweaty Saturdays, it’s a thing 😆😅

We would like to welcome Joia Wellness 🙌🏽🥳

Tori has created an incredible space within our gym here at PowerPLAY Fitness - to find out more, get in contact with Tori 😁

🍃 WE HAVE MOVED! 🍃

JOIA has a beautiful new space! We're now co-located with our friends Powerplay Fitness at 226 Magill Rd Beulah Park.

Thanks to Amanda at Pure Collective co for her styling touch and beautiful crystals ✨

⚡️POWERED BY POWERPLAY⚡️

The only medicine proven:

🔥To lower & deal better with life stressors
🔥To elevate physical, emotional & mental well-being
🔥To become more resilient when challenges arise

We truly believe that really is

Prove us wrong!
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Pillar #4 🌬

It’s time to MOVE IT 🏃🏼‍♀️🏃🏽

The final pillar! It’s what makes us feel ALIVE 🔥 Movement can comprise of many different intensities & levels. Below are 5 simple ways to make the most out of your movement every single day:

Walk the walk:
As much as you can, choose walking as your main transportation method. Park further away from work, walk to see friends or family, have walking meetings or have phone calls while walking. Not only do you get to move, but you get your in too ☀️

Play time:
Whether you’re young or old -you decide what you are - there’s always time to play & have fun! Play time can be in the form of playing in a team sport or even just going out & having a kick with the kids. It can be as advanced as trying to do handstands or cartwheels or as simple as having a kick of the footy. Not only do you get to move your body & keep your brain on its toes, but you’re outside again - more vitamin D!!

Become a master:
Every day, practice a skill. It can be as simple as wanting to be better at push-ups. Every time you attempt your push-ups, try to progress from a negative push up to a raised eventually going all the way down to the floor. Why? Strong people don’t die that easily. Also, get your practice done outside for some more vitamin D 😉

LSD…?:
Long slow distance is a proven benefit for overall mental & aerobic wellbeing. Once a week/fortnight/month you do something that requires a bit of an endurance effort. It can be a 10+ km walk, a 2 hour ride, 60 minute run or long swim. Anything that is a bit daunting but take your time doing it. And guess what?! More vitamin D!!!

Challenges:
Have 1 big challenge every year, something you can only do if you prepare & train for it. It doesn’t have to be an Ironman or that length but it could be a long walk, ride, run or swim. The point is you need to prepare & practice so get organised, get outside to train & soak up the sun!
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🍃ADVENTURE TIME 🍃

Taking it back to our adventure last summer (because we need a little sun right now 😅) where we went up to Norton Summit & had one of our coaches complete a live online session in the middle of the vineyards 🌳🍇

No matter where you are - at home, on holiday, in the middle of no where - as long as you have internet connection & an ergo meter, we are there ⚡️⚡️

Photos by the very talented 📸
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🔥SPOTS ARE FILLING FAST 🔥

We are running a FREE trial class on Saturday the 30th of October so head to our website to book in (link in bio) 🙏🏽

Our 6 week program will commence on Saturday the 6th of November! The 6 week membership pass will become available for purchase on the 1st of November 🤩

Why not take advantage of our free session & prepare for the season ahead 💪🏽👏🏽
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Pillar #3 🌬

Breath… The essence of life! 🍃

You can go without food for roughly a month.. Water for a couple of weeks.. But breathing?! You would be lucky to last longer than 5 minutes!

Below are 5 awesome tips to help you with your breath:

Meditate:
When we say meditate, we don’t mean sitting atop a mountain with the sun shining & the sound of the breeze whistling through the air - what we do mean is becoming conscious of your breath! A simple way to do that is to sit or lie down & focus on how your breathing. Is your breath directed to your chest? Or is it in your belly? Also, how do you breathe when you’re under pressure/stress or even when you workout? Becoming conscious of your breath is a game changer & can assist you in so many ways throughout your life. Enhance your breath by becoming more aware of how you breathe!

Breathe out…:
We are always told to get air in but how are you with getting air out? Remember, in very very simple terms, there is a transfer of & when you breathe so if you don’t maximise that exhale, you aren’t optimising your breath.

Close your mouth:
We call them bug catchers. Don’t be a bug catcher… Nasal breathing is potent! Despite the “air hole” being significantly smaller, it is the better option of the 2! It links to the helping you stay calm. If you want to try 1 thing out of all the tips, this would be our go to!

Actually BREATHE:
We say this all the time when we exercise & it often sounds very silly. But usually we see tension build up & lots of people holding their breath. How do you respond to stress in your life? If you notice tension in your back, shoulders, neck or even hips, maybe check in with your breath first.

Hold……..:
Here’s a little test you can do to practice your C02 tolerance. Breathe normally then stop after an exhale & count the seconds until you feel the urge to breathe again. This is testing how tolerant you are to C02. If you are below 20 seconds, then you have some work to do but it is easy to fix! Practicing remaining calm after exhaling.
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Pillar #2 🍎🥦💧

Food & correct hydration is essential for performance - not only at work or sport but for performing better at life in general 🙌🏽

Here are some great pointers to get the most out of your nutrition & hydration:

P-R-O-T-E-I-N:
Make your protein intake a priority. Aim for 1.5-2.0g of protein per KG of your bodyweight. For example:

If you weight 75KG, you’d want 112/150g of protein.

A great way to check your protein intake is to use an app like so that way you can be more accurate 💪🏽

Hydrate:
Be sure to get enough water in! How much exactly? It’s quite hard to say as it can be based upon exercise & vegetable intake. I good indicator is to look at you urine - if it’s yellow, you have a headache lurking, you feel hungry & tired, you might need to focus on your fluid intake.

DON’T get on the beers:
While some like alcohol for the taste, it’s probably being used as a coping mechanism which is definitely doing more harm then good. Try your best to give it a break just for a week & notice how much better your sleep/energy is!

Fuel up after the work is done:
Try to get in roughly as much as you lost in the workout you just finished. If it’s a session, carbohydrates will definitely be important so eat some oats or a banana smoothie after training & remember to add some protein!

Is my tummy really empty?:
It’s 10:30AM.
You had a crappy sleep & are pretty stressed.
You have forgotten to drink & ate less than a hour ago.

Are you really hungry or are you bored/stressed/thirsty?

Take a step back & ask what it is you really want/need. Are you really hungry? You certainly could be if you didn’t eat enough after your workout in the morning otherwise, drink some water & move on. Nothing to see here…
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Pillar #1 😴

One of the most overlooked ways to enhance performance & increase recovery… That’s right! Good sleep is incredibly powerful ⚡️🔥

Get your sleep in check & watch your growth excel - but how?

Here are some awesome tips to help you get the most out of your sleep:

Phone use:
We all know we shouldn’t be on our phone right before bed but sometimes that’s easier said than done. Try to place your phone in a separate room or away from your bedside table so you don’t engage with it throughout the night. Better still, pop it on flight mode so you don’t wake up to that annoying text at 3:30 in the morning!

Get a book:
Try to pick up a book & get some light reading in. Something that can help stop the mental chatter & give you a chance to switch off.

Limit TV:
Speaking of switching off, turn the television off at least 30 minutes before getting under the covers.

Nutrition:
It’s time to experiment. Some may benefit from a small carb meal, some from a protein rich meal! But try to finish your meal roughly 1 hour before you close your eyes.

Bed time:
Research has highlighted that same sleep/ride time is optimal. Limit sleep in’s to every now & again but the body operates better when it’s in routine. Hit the bed around the same time each night & get up at the same time in the morning for a week to see how it makes you feel.
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