TheTrack Willetton

Behind every strong athlete is an even stronger Mum. ❤️
​Today, we want to celebrate the women who do it all.
Happy Mothers Day and thank you for all that you do. 🥰

The 12-3-30 workout was made famous by an influencer, Lauren Giraldo. It is named that because you set your treadmill at a 12% incline, set your speed at 3mph, which translates to ~4.8km/h and walk for 30 minutes.

It improves your cardiovascular health, burns calories and is low impact! Because you are walking at an incline, you really work your posterior chain as well.

Warning though, it could be intense for beginners so please modify the workout to suit yourself. One way would be to lower the incline to 6-8%. You could also shorten the duration of the workout.

Give it a go and we would love to know how you went!

Another shining review from our member! Thank you for all the kind words! We always, always appreciate you taking the time to write us one.

If you didn't know, we are a family owned local business and we hardly advertise our gym so as to keep numbers at a comfortable level. Some of you even mentioned you didn't even know we existed! 😅 Thus, these google reviews help tremendously to keep us running.

So, thank you!!! 🫶

Being a member with us unlocks an exclusive member benefit. We have partnered with our local Nike store to offer our members 25% off storewide all year round.
Dm us for more information or ask us when you see us in the gym!
*Terms and conditions apply

Mobility and flexibility are two areas commonly overlooked in our fitness journeys. Improving them will only up your fitness game and lead to further progression! Not sure where to start? ⬇️⬇️⬇️

Coach E-von will be running a FREE mobility workshop in the gym on 17th March, Tuesday, from 6 - 7pm. If you are keen, please send her a text by 15th March. Spots are limited because space is limited so be quick!
*ONLY FOR THE TRACK WILLETTON MEMBERS*

"Don't forget to breathe!"

Does that sound familiar? When we train, we always think about our reps, our form, how heavy are we lifting etc. One very important aspect we overlook is our breathing. How we breathe during exercise can have a huge effect on our results. By breathing effectively, we can directly influence performance, endurance, and strength. Subpar breathing, such as shallow or rapid breathing leads to reduced oxygen delivery, premature fatigue and reduced effort.

Here are some tips on how to improve your breathing during exercise ⬇️⬇️⬇️

Aerobic (Running/cycling) : Rhythmic, synchronized breathing (e.g., inhale 2 steps, exhale 2 steps) prevents fatigue and optimizes oxygen uptake.

Anaerobic (Weightlifting) : Inhale during the easier (eccentric) phase and exhale during the hardest (concentric) phase to manage blood pressure. When we lift really heavy, we may also have to hold our breath in order to brace the core (Valsalva manoeuvre).

There's also breathing for relaxation, something commonly practised in yoga! .and.move runs yoga classes every Mon, Wed and Fri. If you would like to practise mindful breathing, sign up for a class!

Hope this post reminds you of the importance of breathing mechanics. Try incorporating proper breathing techniques to feel stronger and perform better in your workouts!

🧨🧧Happy Lunar New Year to all our members who celebrate it! May 2026 be a year of abundance and blessings for you!🧨🧧

The Track is still as good as we first opened five years ago, perhaps even better!! We are always committed to providing our members with the best environment and training experience.

Seasons Greetings from our family to yours! We are so grateful for your dedication this 2025.
Wishing all of our members a healthy, happy holiday season and a strong start to the New Year!
Remember, staying fit is a journey so eat that Christmas roast or pudding and get back on track after that.