Move N Motion

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A 2016 Schoenfeld study comparing one- versus three-minute rests in trained men found longer breaks produced greater quadriceps growth and bigger squat and bench gains.


The widely shared “93% more growth” claim likely exaggerates the results, as a 2024 meta-analysis shows only a modest hypertrophy advantage from rests over 60 seconds.


This benefit arises from sustained mechanical tension and training volume rather than short-term hormone spikes.


Recommended rest ranges are 2–3 minutes for heavy compounds, 60–90 seconds for isolation lifts, and shorter for endurance work.


More practical insights and nuanced recommendations are available in the full article.

🌟💜 GLASTONBURY – LET’S GET MOVING! 💚🌟

Looking for a fun, friendly way to get your Wednesday started? Come along to Move N Motion at Glastonbury Hall! 🙌

🏃‍♀️ Wednesday mornings – 9:30am
📅 Starting Wednesday 7th October
🔥 TERM 4 CLASS BLOCK
💲 10 weekly classes for ONLY $100!
OR
💲 $15 casual visits

💪 What can you expect?

✅ Instructor-led workouts
✅ All fitness levels welcome
✅ Men & women welcome
✅ Friendly, supportive non-gym environment
✅ Bodyweight exercises
✅ Light hand weights
✅ A mix of cardio & strength
✅ Total-body workout
✅ Work at your own pace

Whether you're getting back into exercise, wanting to improve your fitness or simply looking for a great group of people to exercise with, there's a place for you at Move N Motion! 😊

🌈 Come along, have a laugh, get moving and start your Wednesday feeling great!

📲 Book your Term 4 block online:
www.movenmotionfitness.com.au

Move N Motion – Stronger Together. Moving for Life. 💜💚

💦💪 MAKE A SPLASH WITH MOVE N MOTION AQUA AEROBICS! 💪💦

Kilkivan, our Aqua Aerobics classes are starting 8th October! 🎉🏊‍♀️

Get your heart pumping, strengthen your whole body and enjoy the benefits of exercising in the water—all while taking some pressure off your joints. 💦❤️

📍 Kilkivan Pool
📅 Starting Thursday 8th October
⏰ 9:00am
🔥 10 weekly classes – ONLY $100!
OR
💲 $15 casual visit

Why give aqua aerobics a go? 🌊

❤️ Improve your aerobic fitness
💪 Build strength using natural water resistance
🦵 Low-impact exercise that's easier on your joints
⚡ Work your whole body
😊 Exercise at a pace that suits you
👫 Enjoy a friendly, supportive group environment

ALL FITNESS LEVELS WELCOME! 🙌

Whether you're getting back into exercise, looking for something gentle on your joints, or simply want to try something different, come and make a splash with us! 💜💚

📱 Want to know more or secure your spot?
Message Move N Motion or text Joy on 0429 513 026.

Booking link in comments

🌈 Move N Motion – Stronger Together. Moving for Life.LowImpactExercise

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🏋️ Did you know?

The deadlift is an incredible strength exercise, but if you're looking for a movement that challenges your body while you're actually moving through space, the farmer's walk deserves a serious place in your training.

Holding heavy weights at your sides forces your grip and forearms to work continuously while your core braces to keep your torso stable. With every step, your legs and hips produce force, your feet and ankles stabilize your body, and your postural muscles work to keep your spine and shoulders controlled.

That's what makes the farmer's walk so interesting: you're not just producing force—you’re learning to carry force while staying balanced and coordinated.

It can also challenge your cardiovascular system. Carrying a heavy load increases the demand on your muscles and raises your heart rate, especially when you use heavier weights, longer distances, or shorter rest periods.

Research on loaded carries has found that exercises such as the farmer's walk can produce substantial demands on muscular strength, trunk stability, and cardiovascular responses. They're also highly transferable to everyday tasks—carrying groceries, luggage, boxes, or anything heavy while maintaining control.

The deadlift still has a major advantage for developing maximal posterior-chain strength. But the farmer's walk trains something different: strength that has to move with you.

💡 Try this:
Grab two challenging weights, stand tall with your ribs stacked over your pelvis, brace your core, and walk under control for 20–40 meters. Keep your shoulders stable and avoid letting the weights pull you sideways.

Hello Gympie! Move N Motion is launching a Gympie class in term 4!
Please visit the website for info and to book! spots are limited

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🧓🦵🧠 Did you know? One surprisingly simple way to assess how well your body is aging is to see whether you can sit down on the floor and stand back up without using your hands.

The movement looks simple, but it requires your body to coordinate several abilities at once: leg and hip strength, balance, flexibility, mobility, and motor control.

When you lower yourself to the floor, your hips, knees, ankles, and core have to work together to control the movement. Getting back up requires enough lower-body strength and coordination to lift your body against gravity while maintaining balance.

Researchers have actually studied this as a functional fitness test. A well-known study published in the European Journal of Preventive Cardiology followed more than 2,000 adults and found that people who performed better on the sitting-rising test had substantially lower mortality during follow-up.

The test became interesting to researchers because it doesn't measure just one muscle. It provides a quick snapshot of whole-body functional capacity—how well your strength, flexibility, balance, and coordination work together.

It isn't a literal measurement of your biological age, but being able to perform the movement smoothly can be an encouraging sign of good physical function and mobility.

💡 Try this: Stand barefoot in a safe, open area and slowly lower yourself to the floor, then stand back up without pushing off with your hands. Have something sturdy nearby if you need support.

The fascinating part is that one simple movement can reveal how many different systems in your body work together—and maintaining that ability may be one of the best ways to keep your body feeling young.

More reasons to work those quads!

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🦵❤️ Did you know? The strength of your legs—particularly your thigh muscles—is strongly linked to how well you age and how long you live.

Your quadriceps, hamstrings, and glutes aren't just responsible for walking or climbing stairs. They form a huge portion of your body's total muscle mass and help you maintain mobility, balance, independence, and physical resilience as you get older.

Large studies have consistently found that greater muscle strength is associated with lower risks of premature death. Researchers believe this is partly because stronger muscles help people remain physically active, reduce fall risk, preserve metabolic health, and maintain independence later in life.

Your thigh muscles are especially important because everyday movements—standing from a chair, climbing stairs, walking uphill, getting out of bed—depend heavily on them. When these muscles become weak, even ordinary activities can become increasingly difficult.

Research has also found that lower-body strength can be a useful marker of overall physical function and healthy aging, which is why tests such as chair stands and leg-strength assessments are often used when evaluating older adults.

💡 Try this: Train your legs with simple movements such as squats, step-ups, lunges, or sit-to-stands. Even bodyweight exercises can help maintain strength when performed consistently.

Your thighs aren't just carrying you through the day—they're building the physical reserve that helps determine how independently and actively you can live as you age.