Canberra Fitness Centre

💪 Unlocking Pull-up Power: Strong Shoulders Matter! 💪

It's no secret that pull-ups are an awesome exercise which targets multiple muscle groups and showcases your upper body strength 😉 But here's the thing: to master the pull-up, you must focus on strengthening your shoulder girdle—the foundation of this impressive movement! 🏋️‍♀️

🔐 So, how can you build up your shoulder girdle strength? Here are some exercises and movements to incorporate into your training routine: Strengthen your shoulder girdle with these exercises:
1️⃣ Shoulder Retraction: Seated rows, bent-over dumbbell rows.
2️⃣ Shoulder External Rotation: Band external rotations, cable face pulls.
3️⃣ Overhead Presses: Military presses, dumbbell shoulder presses.
4️⃣ Scapular Dips: Engage the correct muscles for pull-ups.

📈 Consistency is key! Build up your shoulder girdle strength over time and you’ll be able to conquer pull-ups. 💪💯

I had a giggle this morning. All the ladies who came in this morning had a first name starting with E. Harriet and I were out of place 😅

This mornings session was focused on slow and controlled, lifting heavier weights. It was a total body workout and had some pull-ups as well. I loved that one of the girls had never done banded pull-ups before and thought she couldn’t do them but was thrilled when she did!

I love showing women that they can do weights. I love how more and more women want to do weights. It’s soooo good for our bodies, especially when we hit 35 and above. Did you know women should be doing weight training 2-3 x per week? How many times do you lift weights in a week?

All it took was 1 red skittle and 1 yellow skittle and my daughter was awake screaming every 1hr in agony. I am shattered 😫

One thing that makes me feel better and calms the feeling of rage and exhaustion is my cold showers. I’m one of many people of living proof that cold showers help boost your mood and decrease anxiety.

People ask me if I’m still doing cold showers and the answer is yes. When I’ve been washing my hair lately I’ve been doing that with warm water but then finishing on a 2min cold shower once my hair is washed. It feels good and I will still continue, even though the temperatures are getting colder 🥶

Take a moment to reflect on your life and ask yourself what you truly want from it.

Have you given yourself the time and space to focus on your goals? Being mindful of your desires can help you stay on track, even when it's hard.

By putting positive energy out into the universe, you're working towards a better version of yourself. Keep pushing and your dreams will become a reality.

Don't be afraid to ask for what you want in life. The courage to speak up and make your desires known is often the first step towards achieving them.

It’s never too late to start your fitness journey! Join us at Canberra Fitness Centre and let us guide you every step of the way!

Don’t let the weekend ruin your progress. Keep your momentum going with our weekend classes. Head over to Canberra Fitness Centre and join us for some fun workouts!

Receiving msgs Iike this just make my heart sing ❤️❤️❤️

The past 2 weeks have been a challenge with the kids both being sick and juggling school holidays and running classes on minimal sleep. I’ve received a few beautiful msgs this week that just cement why I keep doing what I do. I’ve been in the fitness industry now for 14 years next month 💕💕

Remember this: extremes won't get you the results you're looking for. Consistency will.

It's so easy to get caught up in the latest fad diets, extreme workout programs, or overnight transformations. But the truth is, sustainable progress comes from making small, consistent changes over time.

Whether your goal is to lose weight, build muscle, or simply live a healthier life, consistency is key. Here are a few tips to help you stay on track:

📆 Set achievable goals: Break down your long-term goals into smaller, actionable steps. This helps you stay motivated and focused, and makes it easier to track your progress.

🗓️ Plan your workouts: Schedule your workouts in advance and treat them like appointments. This helps you stay accountable and makes it easier to avoid excuses.

🍎 Build healthy habits: Instead of trying to overhaul your entire lifestyle overnight, focus on making small changes to your diet and daily routine. For example, swap sugary drinks for water, or take the stairs instead of the elevator.

👥 Find a support system: Surround yourself with people who share your goals and can offer encouragement and accountability. Join a fitness community, hire a coach, or enlist a workout buddy.

Remember, consistency is the key to achieving your fitness goals. Keep pushing yourself, but don't get caught up in extremes. Make small, sustainable changes over time, and you'll see results that last. 💪🙌

💪💤 Are you getting enough sleep? It's not just about feeling rested and energized in the morning. Good sleep is essential for muscle recovery and overall health, which means it's crucial for achieving your fitness goals.

If you're struggling to make progress in the gym, or feeling more fatigued than usual, it could be a sign that you're not getting enough quality sleep. Here are a few tips to improve your sleep hygiene and maximize your gains:

🛏️ Create a bedtime routine: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's natural sleep-wake cycle and makes it easier to fall asleep and stay asleep.

🚫 Avoid screen time before bed: The blue light from your phone, tablet, or computer can suppress melatonin production and make it harder to fall asleep. Try to unplug at least an hour before bedtime, or use a blue light filter.

🌿 Create a calming environment: Make your bedroom a relaxing space, free from distractions and clutter. Consider using blackout curtains, a white noise machine, or aromatherapy to promote relaxation.

👍 Stick to healthy habits: Regular exercise, a balanced diet, and avoiding alcohol, caffeine, and ni****ne can all help improve your sleep quality and quantity.

Remember, good sleep is an essential part of any fitness routine. Prioritize your rest and recovery just as much as your workouts, and you'll see better results in the long run. 😴💪

We all need a little inspiration to keep us going. Let us be your motivation to crush your fitness goals. See you at Canberra Fitness Centre!

Do you have trouble finding the time to exercise? Do you feel lost in the gym, unsure of what to do or how to complete the exercises? Do you require some accountability to maintain your commitment to your health priorities? We have your back!

For individuals just like you who are prepared to take charge of their health and fitness, we've created a 6-week strength programme starting Monday 24th April 630-715pm. You'll be on the road to success in no time with an organised training schedule, professional direction from our qualified trainers, and the encouragement of a community of like-minded people.

Our trainers will lead you through each workout, assuring perfect form and technique, so you won't have to worry about how to exercise or what to do.

Don't let discomfort prevent you from accomplishing your fitness and health goals. Sign up for our 6-week strength programme right away to start getting the results you want!