New Image Personal Conditioning

Today was the last day as the tenant of Suite 216, 33 Lexington Drive Bella Vista. We no longer have the keys….

We’ll try to throw up some memories from the last 20 years that the New Image community thrived within these four walls.

Here’s hoping that you’ve all started 2023 actively and you’re in good hands, wherever you are.

Thank you for all of your love, loyalty and support.

The Last Dance!

Today was our last Friday team session for 2022, and for good.

Thank you to everyone who’s made Friday mornings the best morning to wake up at 4am!

We love you!

Enjoy this view!!!

As of next week, items from our studio will be leaving.

We thought we’d take a few pics of the studio “fully loaded”.

If you’re keen to check out any items for sale, please reach out. Our doors close for good on December 22.

We’re extremely grateful for the opportunity to work with Team WEM! It’s inspiring to see the team pull together, sweat it out and have a laugh during our Monday evening bootcamp sessions.

START OF SUMMER CHALLENGE!!!

Take a moment....

If I was to ask you to project forward and visualise yourself in seven weeks;
- How do you feel?
- What do look like?
- How's your daily performance?

How'd you go?

We all want BETTER!!!
We want to feel BETTER.
We want to look BETTER.
We want to perform BETTER.

The question is; what are you willing to do so you see and feel a change?

If you'd like to join our seven week Start of Summer Challenge, CLICK HERE right now!

THE START OF SUMMER CHALLENGE
What's included:
- Initial fitness assessment and goal setting session
- Access to unlimited semi-private pt training
- Access to our one on one pt program
- Studio access outside of session times
- A customised meal plan modified for you
- WEEKLY coaching calls
- Access to our Facebook group
- Final assessment

Start date: Monday October 31
Duration: Seven weeks
Cost: $299 (members)/$499 (non member)

Please comment “challenge” below or message us privately.

How and why to breathe whilst exercising?
By Soham Desai

You might hear the trainers in the studio put a really big emphasis on BREATHING when you exercise.

“Don’t forget to breathe”
“Breathe out on the way up”
“Breathe in on the way down”
“In through the nose and out through the mouth”

These are some of the phrases you’ll hear us saying. There’s an important reason why….
We need regular oxygen to feed our muscles. This is why we breathe heavily and consistently while running, walking or lifting weights. By cutting off the oxygen to our bodies, we risk injuries, muscle cramping and dizziness, which can lead to a fall.
For a safe and effective workout, try these techniques.

When you're planking:

During core and abdominal exercises, it's common to stop breathing as you crunch your body in half or pull your belly in tight. But, breathing helps to stabilise your torso. Breathing "allows the muscles on the front — such as the re**us abdominis and obliques — to do their job easily and maintain this balancing position longer.” In other words, it makes your plank more effective.
As you exhale, draw the breath out as the rib cage contracts generously back to the midline — the deep core. Keep a four count "in" and a four count "out," and really pay attention to the tissues, especially along the midline, coming back to deep core with your exhale.

When you're doing a HIIT workout:

High-intensity interval training can leave you breathless — and quickly. Let's say you're doing 30 seconds of the AirDyne during a routine. You're probably taking big breaths in through your mouth to get more oxygen quickly. But, this actually decreases blood levels of carbon dioxide, inhibiting the body's ability to release oxygen into the cells.
Your nose is the preferred way to get oxygen into your body. "The body is exquisitely designed to breathe through the nose.” Use your nose to take deep breaths and breathe out from either your nose or mouth.

When you're lifting weights:

It's crucial to breathe properly when strength training. Not only does proper breathing support the exertion of the exercise and allow you to lift more with better control.
There’s a simple rule you can follow:
- BREATHE OUT ON EFFORT
This means breathe out whenever you feel like you're working the hardest during a rep. It’s as simple as that!

Tips for proper breathing:

To get better at taking consistent and even inhales and exhales, practice during cool down and stretching as well.
Spend two to five minutes focusing on extending your exhales, allowing you to bring your parasympathetic nervous system online. This system rules the relaxation response, digestion and recovery.
Practicing your breathing while stretching allows you to condition your body in this way. It also allows you to seamlessly move between the activity and rest, maintaining proper breath throughout the entire workout.

Read more at American Association of Retired Persons.

Core Strength!!!

It’s important, especially as we get older.

Could you support yourself if you fell face first towards the ground? And if you couldn’t, what would happen?

To get started:

- focus on holding your body weight in space, maybe on a kitchen table, work desk.

- progress to holding your body in space with your hands on the floor (like a push up).

- then, start taking the stable surface/object away. Use things like Bosu balls, Swiss balls or TRX straps as props to create instability, leading towards better stability and strength long term.

Reach out to us if you want to improve your core strength, stability and confidence.

Who’s wearing their jersey for Jersey Day tomorrow?