Group Centergy
6:00 am - 7:00 am
Mon
23/10/2017
 
 

Friday night at the bar!

Why did ‘The Gym’ member cross the road? To get a beer at Tumut River Brewing Co. of course! We’ve teamed up with our neighbours to bring you BARBELLS & BEERS !! After our regular Friday night Group Power class at 5:30pm we’ll head across the road for a quick social beer (or water) and finish the…

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03/10/2017

Pelvic Floor Educational Seminar

The Pelvic Floor & Real ‘Core’ Training   Next month, we will be holding our first ever educational seminar! Do you lift heavy weights? Run a lot? Or had a baby? Did you know that one in three women and a high number of men have a weak pelvic floor?!. It is a leading reason…

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03/10/2017

GROW YOUNGER!

With our July 17 quarterly group fitness classes currently in full swing, we are learning how exercise can make us GROW YOUNGER! As mentioned in our July 17 newsletter, studies have proven to show that aerobic exercise, as well as resistance training can have a huge impact on reversing the expression of genes associated with…

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01/09/2017

Workout of the month

  With Summer approaching, everyone loves a good ab workout! Here’s one of Jess’ favourite Ab circuits: 20 x Leg raises (easier option = Bent knees) 20 x Sit-ups (easier option = crunches) 20 x Elbow to knee bicycles (Easier option = Relax upper body, bicycle motion with legs only) 1-minute Mountain Climbers Rest for…

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01/09/2017

Stretching & Recovery PART 3: Foam rolling + Therapy ball

Foam Rolling & Therapy ball Now this is my favourite!! Myofascial release using a foam roller or therapy balls (similar to a hockey ball) allows athletes to get into areas of extreme tightness, knots or adhesions by applying bodyweight to the roller. This will assist your muscles in returning to normal function, you will aid…

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01/09/2017

Stretching & Recovery PART 2: Static Stretching

Static Stretching Static stretching is to be performed after your workout, preferably while the body is a little warm. Static stretching is a slow process, one that can make you feel frustrated and angry. So it is now time that you make friends with static stretching!! There are some very important things to remember when…

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01/09/2017

Stretching & Recovery PART 1: Dynamic Stretching

Regardless of your sport or activity, good movement is crucial to achieving optimal form and drastically reducing your risk of injury. Stretching to increase your range of motion is simple in theory but in practice requires concentration, patience and some serious dedication. It is vital to remember that lack of effort leads to lack of…

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01/09/2017

Workout of the month

Stuck for workout ideas?? Try this one next time you’re in! 1000m Row > 20 Squats > 20 Lunges 800m Row > 15 Squats > 15 Lunges 600m Row > 10 Squats > 10 Lunges 400m Row > 5 Squats > 5 Lunges These workouts are a great way to challenge yourself and to mix…

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05/08/2017

Metabolism and Weight loss

Quite often, clients will come to us and say that they are exercising and “eating really good” but they just don’t seem to be losing weight… If this has happened to you, you totally understand the frustration, right? You instantly result in thinking that you need to exercise for longer, at a higher intensity and eat…

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05/08/2017

Amino Energy under the Spotlight

Have you seen these beautifully colourful tubs in the supplement cabinet but always wanted to know a little more? Hopefully this will help! Optimum Nutrition’s ‘Essential Amino Energy’ is a great intra-workout supplement. Amino energy contains branch chain amino acids which help with the muscle repair and recovery process. As it says in the name,…

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04/08/2017