Pick It Up Fitness Cheltenham

We are SUPER PUMPED to announce ONLINE COACHING HAS BEEN LAUNCHED!

Do these resonate with you:
“I struggle to make class times & lack consistency because of it”
“I’ve moved houses & can’t find a group gym that I enjoy”
“I’m motivated but not sure what I should be doing when I go to the gym”
“I need accountability”
“I want to be told exactly what I need to do to achieve my goal”

If they don’t & you are kicking some serious ass, then keep going you legend!
However, if some of this or all of it really hits home for you, then maybe this post has found you at the perfect time 😊

What is online coaching?
The full service of having your own personal trainer guiding you every step of the way through your journey. Let’s go in to everything that is included:

🔸We learn about you! Exactly what it is that you want to achieve, what excites you, what you struggle with & what your day to day schedule is like!

🔸A program that is built out for YOU in accordance with your exact goals! It’ll align perfectly to your experience, training facility & availability.

🔸Access to your own profile on our app: This is your platform to access everything from your programming, to contacting your coach directly, photos, measurements, video library & so much more!

🔸Video demonstrations of your exercises.

🔸Access to daily communication with your coach. If you have a question, we are one click away 🙂

🔸Daily preparation readiness analysis.

🔸Weekly check ins: At the end of every week, fill out an in depth questionnaire. This will help us help you. We’ll be doing everything from, checking over your training numbers, your video footage of your lifts and most importantly seeing how you’re feeling.

🔸Goal tracking and analysis. With your coach you’ll have the ability to step back, look at the bigger picture & see how far you’ve come! Review progress photos, PB’s, body composition changes & more!

🔸Calorie and Macro targets aligned to your goals so you won’t be playing the guessing game when it comes to fueling your body!

🔸Free Saturday Smashers! Held at Pick It Up Fitness to keep the community vibe alive!

If you are ready to find out more, hit the link in our bio or shoot us a DM!

“I feel like I lost myself after having my daughter….”

We love our babies so much, but we know that becoming a Mother is not easy. It’s a sacrifice in so many ways, from a completely different sleep routine, to making sure your children are fed before yourself and all the other stuff in between. The one thing that can be neglected throughout this special time, is you.

You matter, how you are feeling about yourself is important and keeping your health as a priority does NOT make you a selfish mother. Remember, you are still you. You are still that wonderful human who has an identity that is not only being a mother. It’s time to take back control.

Gulcan made the commitment to start prioritising herself again. She started following a structured nutrition plan that was tailored to her, her busy lifestyle and after a few months she found her pre-baby self again.

Our premium nutrition plan treats you as an individual. It’s specific to your goals and provides the accountability, support and guidance that you need.

DM us if you’re ready to take back control.

We 🫶 you

Fitfam, thank you for bringing the vibe and love this morning ❤️

Train with purpose, build foundations that are strong and unleash your inner athlete. 💪
Are you ready for an epic week of training? 😅

Get your 7 day pass for $7 to get started via the link in our bio 🔗

What is Benchmark week & why do we do it? 🧐

Our Benchmark Week is designed to help you understand your current fitness level and provide a benchmark to track your progress. We'll test your strength and fitness systems and then use that information to create a personalized program to help you improve.

By retesting on the tenth week, you'll be able to measure your progress, see how far you've come and make sure you're on track to reach your goals.

Our members have just finished up week 1 testing & we are so proud of everyones efforts this week. Just imagine where you will be in week 10! 🫶

Coach Kates 'My Fitness Pal' Hacks 📣

1. SAVE YOUR FAVOURITE MEALS 🥙

This will save you lots of time!

Whether you are someone who religiously has the same; eggs on toast for breakky, salad for lunch or home cooked bolognese - you can simply save these as ‘meals’ so that each day, you don't have to add them all separately one ingredient at a time!
Simply log the meal 1 time, then below the foods, there should be 3 little dots. Press on those dots, and press “save as meal”. Title it, and you will then be able to go in the next day and log the exact same meal.

2. SEARCH THE DATABASE 🧐

Although I recommend trying to scan as much as you can, in the chance that you cannot, you can always search the food database! When searching, always chose the options with the green tick next to them! 


3. ADD YOUR OWN FOODS 😍

If your food will not scan, create your own food!
Simply go to:
- MORE
- My meals/recipes/foods

- Select food on the top row
- Enter the data you have for the food you are inputting

4. CREATE RECIPES 🤤

Meal prepping? wanting to create your own recipe?
Simply go to:
- MORE,

- My meals/recipes/foods

- Select recipes
- Create recipe

This tool will allow you to log all the ingredients and the servings. It then divides the calories into how many servings you are making! When you want to track your recipe, simply go to your diary, add food, and go to recipes!


5. WANT TO SEE THE EXACT MACROS FOR A LOGGED MEAL? 👀

Logged a mix of foods and want to see what macros you just consumed?
Unlock your phone, go to my fitness pal, ensure your screen lock is off, and flip your phone sideways - the macronutrient split will be at the top!

6. CHANGING UP SERVING SIZES 🌯

When you scan a product into my fitness pal, it will automatically give you the macros for the foods serving suggestion.
However, you may consume more or less of the serving suggestion, so you must alter this. Simply alter serving size too 1g. Then underneath, alter the number of servings to the amount weighed on your scales.

Give it a go & see if these tips help you stay on track!

BENCHMARK WEEK DETAILS RELEASED! + A surprise…

Yesterdays workout (Monday) - Benchmark Testing Day 1

👉🏻 Take your time to build to a heavy Deadlift

👉🏻 Followed by an AMRAP in the leftover time:
- Ring rows (12)
- KB Dual STR. SH. PR. (12)
- DB Floor Press (12)
- DB Side Raises (12)

Tuesday (today) - Recovery Interval Session

Wednesday - Benchmark Testing Day 2
👉🏻 Every 4 minutes complete your set of work
👉🏻 Every 4 minutes your rep stack by 4. Rest in leftover time (if you have any)
👉🏻 If you don’t complete all exercises within 4 minutes you are done
👉🏻 Record down how many rounds and reps you achieved

THE WORKOUT:

👉🏻 Run 100 metres

THEN 👇🏼

ALT Snatches (4+4)
Barbell Thrusters (4+4) (30/40kg)
SA KB OH W. Lunges (4+4)

Thursday - Smooth, Steady & light 4x7 minute AMRAPS

‼️ Body Scanners are in from Thursday-Saturday. Come to class early & chat to a coach to get scanned ‼️

Friday - Benchmark Testing - Day 3
👉🏻 Take your time to build to a heavy single Squat Clean

👉🏻 Followed by an AMRAP in the leftover time:
- Chin Ups (10)
- DB Dual FR W. Lunges (16)
- KB SA Leaning Rows (24)
- KB Teapots (24)

📣 BENCHMARK SURPRISE:
Thanks to & member we have 3 gifts to giveaway at the coaches discretion for each of our 3 testing days (Monday, Wednesday, Friday).

Our coaches will be looking for the hardest worker for each day, someone with a great attitude that comes to give 110% for the class.

The winner gets to choose a bottom of body item (Leggings, shorts etc) and an additional small gift (drink bottle, b***y bands, roller etc) from the Brighton Store.

Be sure to turn up & give it your all to be in the running 🫶🏼

Pop them in your diaries 🫶🏼

Feb 13th - New Benchmark Block Begins 💥👇🏼

For those of you that haven’t done this before, this is a great chance for all our members to improve on your strength & fitness goals over a 10 week block.

Week 1 we set the benchmark. Week 2-9 we knuckle down & the program is tailored to help you get fitter & stronger before we retest in week 10 to see how far you have come. You will be surprised! Stay tuned for more information on what the workouts entail!

Feb 14th - Valentines Day ❤️👇🏼

Bring your partner (Or friend/Significant other/family member) to class day! Come get your sweat on together at a PIUF class

Feb 16th - Body scanners are in 💪🏼👇🏼

This year we will be having our body scanners in week 1 and week 10 if the benchmark block. For those of you that want to add this additional element to track your progress you can purchase a body scan for $40. Stay tuned for more information!

📣 TAG a mate you think should come down for 6 days on the house ‼️

When:
Start any time this week! (Monday 30th Jan - Saturday 4th Feb)

The Details:
6 Days of pumping classes, sweaty madness, killer tunes & the most epic vibe going around. Access to both our Cheltenham & Mulgrave locations. Come with a member, come with a friend, bring a friend & let’s get movin for 2023 🫶🏼

Click the link in our bio, book in for your first class & we will see you there!

Struggling to find motivation & prioritise your health & wellbeing? Group fitness might be the answer.

Surrounding yourself with likeminded people who value their health & wellbeing, are committed to showing up, and are getting the results that I want to achieve might be the best thing you’ll ever do.

Why?

Because it’s a place to let go of all fear of judgments & get to work in a place where you can feel your most authentic self.

Our community is there to help each other, are we motivated all the time? No. We are all human, but having people around you with similar goals can help pick you back up when you are down. Can help keep you accountable to turn up to that 6am class every day.

Come down & see just how powerful our really community is! 6 Days On The House starts next Monday 30th Jan.

Click here to find out more: https://pickitupfitness.com.au/6-days-on-the-house/