05/06/2026
A single boxing session works your shoulders, arms, and chest through striking, your legs and glutes through footwork and stance changes, your core through every rotation and defensive movement, and your cardiovascular system through sustained high-output effort. Add in the coordination required to string combinations together and the mental focus needed to react in real time, and you're training your brain as hard as your body.
Our DF Boxing sessions at Cook Oval every Monday at 6pm are designed for all levels. Bring your own inners (hand wraps), your mat, and a towel.
Email [email protected] for your free 14-day group class pass.
04/06/2026
It's Spinal Health Week and here's a number worth sitting with: the average Australian office worker spends over 10 hours a day seated.
Over months, that reshapes your body. Hip flexors shorten, glutes weaken, thoracic spine rounds, and your lower back picks up the slack. The result is pain that feels mysterious but has a straightforward cause.
These three habits should help you back!
31/05/2026
Thank you for your continued support of Define Fitness Canberra, it really means a lot to our team and community.
Keep giving fitness a red hot go and exercising regularly because your body thanks you!
Onwards and upwards into the next month! Train hard and eat well.
27/05/2026
Spinal Health Week is just around the corner, so let's get ahead of it.
If you spend most of your day sitting, your spine is gradually adapting to that position. Over time, that means tighter hip flexors pulling your pelvis forward, weakened glutes that stop supporting your lower back, and rounded shoulders from reaching toward a screen.
The good news is that consistent strength training is one of the most effective ways to counter this. Building strength in your posterior chain (back, glutes, hamstrings) gives your spine the support it needs to handle daily life without pain.
We put together a free guide called "5 Stretches That Undo Sitting All Day" with movements you can do at your desk or at home. Grab it here: https://bit.ly/48MK3GC
27/05/2026