Alpine High Performance Mansfield

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Alpine High Performance Mansfield

Gymnasium and Physiotherapy Clinic

11/09/2026

Here’s something most people don’t know about warming up, and it drives our physios (and trainers) slightly crazy when they see the opposite in the gym.

Static stretching - the kind where you hold a position for 30 seconds - before exercise actually reduces your power output and doesn’t meaningfully reduce injury risk. What does work is a dynamic warm-up: controlled movements that take your joints through their full range of motion and get blood moving to the muscles you’re about to use.

Think leg swings, hip circles, arm rotations, bodyweight squats, bands.
Two to three minutes. That’s all you need.
Your joints will feel better and your first set will feel better.

Save this one. Your warm-up is about to get a lot better.

09/09/2026

Spring sport season is officially underway - footy, netball, running, cycling, all of it. Our Mansfield pool is open again in a matter of weeks (about 10!)

Here’s the thing about spring that most people forget: you’ve been in relative hibernation for three months over winter, and now you’re asking your body to perform. The gap between ‘I’ve been going to the gym’ and ‘I’m ready to play a full game’ is real.

We're here for it.
If you're back after a break - book a 1:1
If you've been slogging away over winter - high five. Need a program refresh? Book a 1:1
Caught up in sunny days and fresh spring air and keen to make a start? We'll get you started.

Open to members and non-members.
Book via the app or our webpage www.alpinehighperformance.com.au/trainers-mansfield

07/09/2026

Thursday this week is R U OK? Day
Movement and mental health are more connected than most people realise. People who exercise regularly - even just once or twice a week - consistently report better sleep, lower anxiety, more energy, and a greater sense of connection. Not because exercise is magic. But because showing up for yourself, being part of a community, and doing something hard and coming out the other side - those things change how you feel about the rest of your life.

If you or someone you care about is doing it tough right now, sometimes the smallest step is the most powerful one. A walk. A class. A conversation. We’re a good place for any of those. And if you’re doing ok - check in on the people around you this week (and every day) You might be the reason someone’s day turns around.

04/09/2026

Spring is the best time to deal with the things you’ve been quietly managing all winter.
We see it every year - September rolls around, the sun comes out and suddenly people are booking in with the knee that grumbled all ski season, the shoulder that tightened up in the cold, the lower back that’s been a bit off since July.

The sooner something gets properly assessed, the sooner there’s a plan, and the sooner you’re back doing what you love without that nagging in the background.
Dan and Fraser are both taking appointments.
Fix the problem now.
One appointment is all it takes to find out what’s actually going on.
Book a physio appointment www.alpinehighperformancephysio.com.au/

03/09/2026

Father’s Day is this week (cue switching on the calendar reminder to call dad on Sunday)

We want to take a moment to celebrate every dad, grandad, and father figure in our community. 💙
If there’s a dad in your life who could use a nudge toward looking after himself - a class, a physio appointment, a Recovery Room session - we’d love to have him.
You can send him our way to set up a session or grab a gift voucher (during our staffed hours)

Book via the app or our webpage www.alpinehighperformance.com.au/join-mansfield

01/09/2026

Spring is here and we're ready for it!
New season and longer days.
If winter was your warm-up September is where things get really interesting. The timetable is full, the gym is the perfect temperature and whether you’ve been training all winter or you’re coming back after a break, we can't wait to see you.

No judgement at the door. Just show up and let’s get into it.
Cardio Burn, PWR HIIT, Strength Circuit, Lift, Barbells and Babes, Stronger for Longer - all live and ready to go.
Jump onto our webpage or book in on the app

28/08/2026

Not sure where to start at AHP?

Here's the simple version.
➡️New to the gym? Try a Strength class or book a PT session with one of our team. They'll show you what's what and get you started.
➡️Managing pain or an injury? Book straight in with Dan or Fraser. Start with the physio, build from there.
➡️Coming back from surgery or a long break? Dan or Fraser will build you a rehab plan and connect you to the right class when you're ready.
➡️Tired and sore from training? Add a Recovery Room session. You don't need a gym membership.
Every journey starts somewhere. We'll help you figure out where that is.
Book via the webpage (or the app)
www.alpinehighperformance.com.au/
www.alpinehighperformancephysio.com.au

26/08/2026

Wednesday workout
Today we’re going to talk about the move that exposes those who do - and those who don't!
Tricep dips.
The exercise that looks deceptively simple, feels absolutely fine for the first three reps, and then reminds you in rep four that you have arms.
The tricep is the muscle that runs along the back of your upper arm - and it makes up roughly two thirds of your arm size. So if you’re training arms and skipping triceps, you’re essentially missing a whole lot of arm.

Tricep dips are brilliant because they use your own bodyweight, hit all three heads of the tricep, and require nothing more than a bench or a dip bar.
Here’s how to do them properly: sit on the edge of a bench and place your hands either side of your hips, fingers pointing forward.
Slide your hips off the bench and lower yourself until your elbows reach 90 degrees.
Then press back up.
That’s it.
You can also use the machine - but the bench works just as well.

Common mistakes that kill the movement:
👉flaring your elbows out wide (keep them tracking back, not sideways)
👉not going deep enough (90 degrees is the target)
👉and rushing the descent (slow and controlled on the way down, strong on the way up).

Want to make it harder?
Elevate your feet.
Want to make it easier?
Bend your knees and keep your feet flat.

Three sets of 10–12, twice a week, and you’ll notice the difference in about three weeks. Your arms will thank you. Eventually.
Come in and try it - and let us know how you go.

21/08/2026

Today is World Seniors Day ❤️
Strength training after 65 is not vanity.
It is not optional.
It is one of the most important things you can do for your independence, your bone density, your balance, your mental health, and your ability to keep doing the things you love.

Our Stronger for Longer class was built specifically for this.
Sessions designed around the way the body works at this stage of life - building real, functional strength that shows up in everyday moments.
Getting off a chair without using your arms.
Carrying your own shopping.
Walking confidently on uneven ground.
Keeping up on the ski slope.
These are not small things. These are life. If this resonates with you - or someone you know - book a Stronger for Longer session this week.
Book via the app www.alpinehighperformance.com.au/bookclasses-mansfield
📍 AHP Mansfield, 5 Chenery Street

19/08/2026

We get asked all the time - what are each of the classes that you run?
Here's the full rundown.

✔Cardio Burn - if you want to work hard and walk out buzzing, this is the one. Builds endurance and stamina in a way that makes everything else in life feel easier.

✔PWR HIIT - explosive intervals, functional strength, bodyweight movements. Short bursts, full effort, real results. Every fitness level welcome.

✔Strength Circuit - upper body, lower body, or full body depending on the session, using a mix of machines, free weights, and bodyweight. Runs in four-week progressive blocks so you can track how far you've come.

✔Lift - squats, deadlifts, bench, Olympic lifts. Technique first, load second, progression always. For lifters of all levels who want to do it properly (and not get hurt).

✔Barbells and Babes - led by Sammi, this small group session is built for women who want to lift with confidence. Some lifting experience recommended - not sure? Book a 1:1 first.

All classes are booked through the app. If you're not sure which one is right for you, come in and talk to us - we'll point you in the right direction. And yes, you can come and do classes even if you don't use our gym.

View the timetable and book: www.alpinehighperformance.com.au/bookclasses-mansfield

Address

5 Chenery Street
Mansfied, VIC
3722

Telephone

+61494089401

Website

https://www.alpinehighperformance.com.au/

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