Ferbane Fit Club

🟠Competition Time 🟠
Due to relocation of KO Fitness I am running a competition!!

For a chance to win:
⭐️ a 8 week online gym program.
⭐️ nutritional guidance to help you each your goals.
⭐️ weekly accountability check-ins.

AND

Along with the lucky winner, 5 other people will be offered half price programs!!

🔥🔥🔥🔥🔥

TO WIN….

All you have to do:
💥 like this post
💥 follow
💥 share this post and tag us!

Competition closes 11th September

Hi everyone thinking of setting up a live workout feed either through zoom or a private page here. If u are interested DM me for info 👍🏋🏼‍♂️

Hey everyone!
Just want to say happy Christmas and thanks very much for all the classes you attended throughout 2019 👏.

Just throwing it out there class 28th if you would be up for that? Just pop me a message on this.
Enjoy tomorrow 🦃🐓🥂

Thanks!!

☀️ Important to fuel ⛽️ up in the morning time.
Here is a small bit of guidance towards what you should have in the morning time. 🥚- eggs are high in protein and they provide serval other nutrients. Due to the protein count being go high in eggs that cause the feeling of fullness in your tummy 🤗 ☕️- coffee is always a good shout in the morning time. Improve the mood, and it can boost metabolism and can help you focus. It can dehydrate you so make sure you drink water after it.
Protein shake/smoothie- if you find it difficult in the morning time to get up and cook or if you’re in a rush, a smoothie is a great way of getting those vital nutrients even on the go. 🥣 - oatmeal is very rich in fibre, it’s very nice with additional berries and fruit. 🍓🍌berries and fruits- very handy way of getting the vitamins and nutrients into the body, they are very good for a quick boost of energy.
Whatever you decide to have for the breakfast, make sure you have something that is a nutrient dense meal/shake and that will jump start you to a very productive day.

Here’s some gym language for people who isn’t sure of the gym vocabulary. For anything you are unsure of, be sure to pop me a message and I’ll help you out.

A compound movement is a multi-joint movement. These movements are largely beneficial because of their ability to incorporate multiple muscle groups into a single lift..This means you can get more work done in less the time.




Compound movements should bra huge focus in your training. If your goal is muscle gain, weight loss, or even athletic percormance. Compound lifts are going to give you the best results. Isolated lifts (single joint movement) still serve a time and purpose so don’t feel like you should just completely abandon them. Rather think 80% compound 20% isolation.
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Above are some basic exercises but there are loads of variation to these movements but often times we don’t need to stray away from the basics. Start to add these movements to your plan to really start to maximise your results

Recovery 101.


* The first picture is a RPE scale (Rate of perceived exertion) this a level of intensity of the player after an activity. With 10 being the hardest and 1 being very easy. -
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The second picture is the 100 points recovery plan. This is used after a training session or a match and the athlete has 24 hours to try get the 100points.

Most people try and get there workouts done in the gym... But hey life happens and then there is deadlines, responsibilities, relationships and other things that may not give us enough time to hit the gym. That doesn’t mean you can’t still get a workout in!!
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You have no equipment that’s fine. This is a full body workout that is done in the comfort of your own home. 40 seconds on 15 seconds off and repeat the workout 3-4 times, and always remember to warm up and cool down with stretches.

These two things often get confused,but they are not the same thing

. .
Mobility V flexibility

🗝 The difference between these two terms might be small, but pretty important. Understand the differences so you can better understand how to approach these on your body!

🤸🏼‍♂️ Flexibility- The ability for a tissue to stretch.
🤾🏼‍♂️ Mobility- The range of motion at a joint.


How do you know what you need??
Start here 👇🏼

✔️if you have enough range or motion for you to do everyday things,you may need to increase your flexibility. But remember, stretching for hours on end won’t even cause physical changed in your muscle just neural changes. So after you “stretch” and gain more range, you want to follow it up with some active mobility work.

✔️If you have the range of motion but lack the control of this range of motion, you might need more active mobility working that specific range of motion.

Interested in more don’t be afraid to DM me and we will sort it out 👍🏻

GAA whole body workout!!

Today I done some work today some upper and some lower. No mad lifts get the basics and the rest will follow!!

1- Hex bar deadlift 3x 5
2- alt DB Bench 3x 12 (6/6)
3- DB Row 3x12 (6/6)
4- leg press 3x12
5-box jumps

I also did core::
- 12 sit up
- 10 lying leg raises
- 10 weighted side bends
- 30seconds plank
- 16 russian twist
- Done 3 rounds

GAA whole body workout!! 🏋🏻‍♀️ Shared using GoPro