Shift Fitness

Lifting each other up. Literally 💪🏽

4️⃣ years...

With some incredible feats of strength and even a wedding, we've been through lots of wonderful milestones together and these ladies have prioritised their health and fitness the whole way 🥳

Here's to 4 years of fitness and friendship, with many more to come 🥂 Congratulations Jess and Jo!

PUMPED for more racing on Sunday 💪

Who wore it better 😄

Best of luck to all riders over the long weekend 🏁 there's going to be some serious battles in both motocross and enduro state title rounds!

We couldn't be more proud of our athlete team this year - rain, hail or shine, they're ready 🏆

​🤓 Fatty acid synthesis happens when energy intake is high and energy demands are low. In other words, 𝘄𝗲 𝗽𝗮𝗰𝗸𝗮𝗴𝗲 𝗮𝗻𝗱 𝘀𝘁𝗼𝗿𝗲 𝗳𝗮𝘁 𝘄𝗵𝗲𝗻 𝘄𝗲 𝗲𝗮𝘁 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝘄𝗲 𝗯𝘂𝗿𝗻 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺 𝗮𝗻𝗱 𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝘆.

We store excess energy as body fat when our energy demands for metabolism and activity are low and our energy intake from food is relatively higher. 𝙏𝙝𝙞𝙨 𝙤𝙘𝙘𝙪𝙧𝙨 𝙧𝙚𝙜𝙖𝙧𝙙𝙡𝙚𝙨𝙨 𝙤𝙛 𝙬𝙝𝙖𝙩 𝙢𝙖𝙘𝙧𝙤 𝙘𝙤𝙢𝙗𝙞𝙣𝙖𝙩𝙞𝙤𝙣 𝙬𝙚'𝙧𝙚 𝙚𝙖𝙩𝙞𝙣𝙜.

⚠️ If we don't eat enough protein, our cells can't do their jobs of synthesizing and transporting the proteins we need. Over time, this can lead to problems such as hormonal imbalances, depressed immune function, or poor recovery from exercise (perhaps even injuries).

Moral of the story: 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘀𝗲 𝗺𝗼𝘃𝗶𝗻𝗴 𝗺𝗼𝗿𝗲 𝗮𝗹𝗼𝗻𝗴 𝘄𝗶𝘁𝗵 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗶𝗻𝘁𝗮𝗸𝗲.

What do we want?

𝙇𝙞𝙛𝙚𝙨𝙩𝙮𝙡𝙚 𝙥𝙚𝙧𝙨𝙤𝙣𝙖𝙡𝙞𝙨𝙖𝙩𝙞𝙤𝙣 𝙖𝙣𝙙 𝙨𝙪𝙥𝙥𝙤𝙧𝙩 ✔️✔️

Flexibility is everything 🙌 and if you have someone giving you hard limits like...

😞𝘚𝘵𝘰𝘱 𝘥𝘳𝘪𝘯𝘬𝘪𝘯𝘨 𝘢𝘭𝘤𝘰𝘩𝘰𝘭
😞𝘊𝘶𝘵 𝘰𝘶𝘵 𝘢𝘭𝘭 𝘤𝘢𝘳𝘣𝘴
😞𝘛𝘳𝘢𝘪𝘯 𝘢𝘵 𝘺𝘰𝘶𝘳 𝘩𝘪𝘨𝘩𝘦𝘴𝘵 𝘪𝘯𝘵𝘦𝘯𝘴𝘪𝘵𝘺 𝘦𝘷𝘦𝘳𝘺 𝘥𝘢𝘺
😞𝘚𝘵𝘰𝘱 𝘦𝘢𝘵𝘪𝘯𝘨 𝘰𝘶𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬𝘦𝘯𝘥

..then they're not truly working 𝙬𝙞𝙩𝙝 you.

You're only human. And umm completely normal.

Double tap if you're someone who;

🥰Enjoys a bevvie and a dinner out
🥰For damn sure loves bread, fruit, pasta, sweets, and more sweets (...especially buttered bread 🤤)
🥰Has a body and mind that tires from life outside of the gym, and may only be able to lift or move this much

Stop excluding and start adding more into your life!

📸

If you don't have 𝟭𝟱-𝟯𝟬 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝗽𝗲𝗿 𝗱𝗮𝘆 𝘁𝗼 𝘁𝗿𝗮𝗰𝗸 𝗼𝗿 𝗽𝗿𝗲𝗽𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝗳𝗼𝗼𝗱 and 𝟮-𝟯 𝗵𝗼𝘂𝗿𝘀 𝗽𝗲𝗿 𝘄𝗲𝗲𝗸 𝘁𝗼 𝗽𝘂𝗿𝗽𝗼𝘀𝗲𝗳𝘂𝗹𝗹𝘆 𝗺𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆... you don't have a time issue - you have a 𝘵𝘪𝘮𝘦 𝘮𝘢𝘯𝘢𝘨𝘦𝘮𝘦𝘯𝘵 issue 🕛

You have the same 24 hours that everyone else does. And the choice to do what you wish with them.

It's hard to get up earlier or stay out later
It's hard to prepare meals that you would otherwise quickly purchase, and
It's hard to move in new ways that challenge your body

But it's harder to slowly decline your health... to eat worse than better and find increasing physical difficulty in everyday activities.

Choose your hard.

Your Sunday reminder to:

✅ PREP meals + snacks for tomorrow
✅ PLAN for daily movement
✅ SET goals for the week
✅ LOVE something wholly, whether that be time with someone, something, an activity or food!

Don't forget we're away this week and will not be monitoring phone, emails or socials - have a fantastic week!!

Should I still exercise when injured? 🤔

Whilst Craig won't be doing sprints followed by box jumps any time soon - 𝙡𝙚𝙩'𝙨 𝙩𝙖𝙡𝙠 𝙖𝙗𝙤𝙪𝙩 𝙞𝙩...

It's our pet peeve to hear GP's tell clients to avoid the gym until 'fully healed', but we also understand the crux of this recommendation.

Let's use 'Happy Hopper' here ⬆️as an example.

Craig will be in a moon boot and crutches for 10 days then reassessed for further treatment. He has chosen to 'rest' completely for 7 days then assess the swelling.

His usual upper body workouts, even performed with light weights may increase the swelling in his foot, making it uncomfortable to rest. And performing single leg exercises will overwork his already over-compensating left leg.

He hopes to return to light upper body training and core work after a week, even then, monitoring the swelling and minimising his overall 'hopping' time before his follow up appointment. But never doing anything that will prolong his not-so-happy-hopper time.

Moral of the story ⬇️

⚠️We are not doctors.
If you have been given guidelines by your medical pro - listen to them. If it's been months and you truly feel ready to return to training, speak up and get their clearance first.

⚠️𝗜𝗳 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗮 𝗻𝗮𝗴𝗴𝗶𝗻𝗴 𝗶𝗻𝗷𝘂𝗿𝘆 𝘁𝗵𝗮𝘁'𝘀 𝗲𝗮𝘁𝗶𝗻𝗴 𝗶𝗻𝘁𝗼 𝘆𝗼𝘂𝗿 𝗱𝗮𝗶𝗹𝘆 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁 𝗼𝗿 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 - 𝘀𝗲𝗲𝗸 𝗺𝗲𝗱𝗶𝗰𝗮𝗹 𝗴𝘂𝗶𝗱𝗮𝗻𝗰𝗲. We have no idea why you keep getting that pain in the multiple spots you're pointing to! And we cannot diagnose you.

⚠️Sometimes, stretching isn't enough. And a massage may not cut it. If it feels deeper than a bruise, see your physio so they can assess your ROM and help you to avoid it in future. We work alongside some fantastic local clinics to ensure your speedy recovery.

Unsure how to structure your workouts? 🤔

This is how we incorporate all 3 of the above throughout each month for maximum muscle stimulus.

WEEK 1: Deload, mod-high reps, low-med weight
WEEK 2: Mod reps/mod weight
WEEK 3: Low-mod reps, mod-high weight
WEEK 4: Maximal strength and intensity, low reps, heavy weight, maybe a HIIT or AMRAP session

A general rule of thumb is;
➡️Heavy weight/low reps should be done FIRST in your workout. When you're fresh and can focus on perfect form with heavier weight.
➡️Moderate weights/moderate reps should be done SECOND in your workout. Get the best of both worlds without going too far in either direction.
➡️Low weight/high reps should be saved for the LAST part of your workout, so you can focus on targeting individual muscle groups and not worry as much about technique breakdown.

📌Don't forget to review your goals for March and save this guide.