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2019 Group Fitness Changes

We have began to make changes to our Group Fitness timetable to bring to you more variety.  This week has kicked off our Thursday morning MetaPWR class and Tuesday evening sees our Meditation classes starting at 7pm.

Below is our current time table for your information.  You can also click here and head to our website to view our timetable for all classes.

We hope you enjoy the changes and look forward to some exciting new additions in 2019.

Andy & The Team

 

Teen Training

With the launch of our Fit Kids program we’ve had a lot of enquires regarding what programs and training options we have available for high school students.   From the age of 14, students can train in the gym during staffed hours, then from 16 with parental permission they can have 24/7 access and train at all times.

Students aged 11-13 need additional supervision and as such they can participate in any of our evening group fitness classes or train in the gym with their parents.  The reason we request that parents join in initially for a few weeks with them, or at least remain in the building is to ensure that they are following instructions and are competent enough to complete the class.  It’s important for us to ensure the safety of all our members.  Alternatively you can see the guidance and training expertise of any of our Personal Trainers to train your children rather than training with them.

We have multiple options available for students in the gym.  Memberships are $11 per week with a minimum 6 month term and they can attend as many classes or gym sessions as they like.  Alternatively you can purchase a block pass of 10 visits for $80.  For those over 16 who are permitted 24/7 access this is a one off fee of $55.

Help your children to develop great health and fitness habits from a young age in the safe environment of the Vibrant Community.

Prices:

Membership $11 per week

Visit Pass $80 for 10 visits

24/7 Access Privilege $55

Prone T Bar Row

The prone or laying T-Bar row is a fantastic back exercise.  Here we have Jennie our PT with some tips to make sure you get the best out of your movement pattern.

The muscles that we are predominantly working are the lats, however depending on whether you are using a wide or a narrow grip the target muscles do alter.   The lats cover much of the mid and lower back, including the outer back.  The wide grip on our machine uses the horizontal handles and the the vertical handles for the narrow grip.

For this demonstration we are using the narrow grip hold.   Body position in all movement patterns is paramount as if you do not commence the movement in the right position you may injure yourself or not obtain optimum benefit.

A neutral spine is always the number one starting point.  This allows your core muscles to engage and protect the back and allow the muscles to fire accordingly.  If you position your feet on the base plate at the bottom or in a standing position you can put your pelvis into an anterior pelvic tilt position and for many of us, especially women this is a posture we’re trying to correct not exacerbate.  Ensure that you are laying flat on the bench with your chest fully supported by the pad.

 

 

 

 

 

 

 

 

 

 

 

Position your hands in a comfortable grip without strangling the bar as we want the focus to be on driving the elbows backwards not the hands.

When you exhale you’ll commence drawing the elbows backwards and squeezing the shoulder blades back and down and ensuring the arms stay in close proximity to the torso.

Then inhale upon extension of the arms.  This is a back exercise so we want the mind to focus on this elevating the mind muscles connection.

It’s imperative to not allow momentum to take control after the concentric movement (contraction) as the eccentric movement is just as important.  Then complete your relevant repititions.

If you need any guidance or would like to have your form checked on this please do not hesitate to speak to one of our valuable staff today.

 

 

MetaPWR Saturday’s

We’ve been listening to your feedback and as of the 4th of August we will be running back to back MetaPWR with a 8:30am Class and 9:15am Class on Saturdays.

We’re able to have a maximum of 20 people in each of the classes however to begin with we’ll be limiting the classes to 16 per class. There will be a registration form located on the glass table for you to pre-register for the class and ensure your place.

MetaPWR is a high-intensity anaerobic exercise class that makes you breathless. If you are completing a MetaPWR workout and you are not breathing hard and sweating, something is wrong. Ideally, you should be lifting as heavy as you can and resting as little as possible between sets. For those of you with Myzone belts you will be operating in the 85% to 95% range in this class. MetaPWR will create a burning sensation in your muscles as you are working out. So by your last rep of a given exercise, you should be feeling a burn in your muscles.

So why are we sharing this information with you? Because MetaPWR should leave you feeling exhausted and physically not able to complete another session. We know some of you will think you can do back to back MetaPWR sessions because you enjoy it so much however you shouldn’t physically be able to participate if you’ve worked at your maximum effort, so for your own safety we are not permitting this.

Classes are open to members as well as non members.  Non members can pay $15 per session or purchase a visit pass at discounted rates. Our visit passes can be used for classes as well as casual use of the gym they are purchased as; 10 visits $125 or 20 visits $200

Remember to book your children into creche when you book into the class to ensure we have sufficient staff available.

We hope you all take advantage of this additional class and enjoy the burn.

 

 

 

High Cable Chest Fly

So last week we asked you how you perform your High Cable Chest Fly, well here is why we asked.  This is a common movement we see in the gym and there are few common mistakes that we see.  Whilst Jenny was Personal Training Mickey we decided this would be a fantastic one to cover off with our members.

 

The muscles that are worked in this compound movement are

  • Anterior Deltoid – front of the shoulder
  • Upper Pectoralis Major – upper chest
  • Lowe Pectoralis Major – lower chest
  • Latissimus Dorsi – Lats

Also the trunk stabiliser muscles are engaged and worked in just keeping your posture in the right position.

How to perform the movement

  • Commence with the cables higher than you’re head with your arms at a 45 degree angle to the trunk for a intermediate to advanced level or level with shoulder height for a beginner.
  • Ensure that your shoulders are slightly internally rotated and activated for a safe commencement of the movement
  • Engage the core and grasp the pulleys with your less dominate side then continue with grasping the other side, ensure the elbows are never in a locked out position
  • As you exhale pull the cable into the body in a downward hugging motion hold at the bottom for 2 seconds
  • Gradually inhale with a reverse motion allowing the cables to return in a controlled motion.  Never allow the weight of the cable to pull the body back to the starting point.
  • Repeat

 

Some common mistakes in this movement are;

  • Leaning over the cable
    This doesn’t allow the muscles to fire accordingly and places a lot of pressure on the lower back.
  • Trunk movement
    There should be no movement in the trunk during this.  The upper body should remain still and under support from the stabiliser muscles
  • Crossing over
    Excessive cross over of the cables at the end of the concentric phase (down phase) will disengage the muscles and therefore reduce the time under tension for these muscles and potentially lead to injury on the return.
  • Shoulder Shrug
    If you find your shoulders are shrugging or starting to tickle your ears you’ve lost stability in the shoulder joint.  Ensure that you always start in an activated shoulder position and you can do this by elevating them up, pulling them back and then down toward the lower back, this will have your shoulders in a stable position.

Jennie can be seen here on the left performing the movement correctly and then on the right incorrectly.

 

If your shoulders aren’t strong enough or have an excessive range of motion as was in Mickey’s case you can also perform a seated chest fly as shown here.

 

 

 

 

 

This brings us to a perfect reminder, just because one movement isn’t right for you it doesn’t mean that there isn’t an alternative movement that works the same muscles but is right for your body.  You won’t obtain results with an incorrectly performing movement but you are likely to obtain an injury so why not take form over degree of difficulty and technicality.

 

If you have any questions on this please don’t hesitate to speak with one of our trainers.