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Great bunch of metafit coaches certified in Brisbane today! #keepithiit #metafit #metafitcoach #metafitaustralia #hiit

The amazing Monday morning crew smashing out an awesome MetaFit session.

#beamazing #MetaFitMonday's #startyourweekright #metafitaustralia #hiit

How low should you squat?

It depends. Are you squatting to increase mobility in your ankles, knees and hips? Are you doing bodyweight only squats?
Are you working on getting a stronger lower body? Beat your previous 1RM?

By nature, our bodies are designed to squat deep (butt resting on the calves, back may be rounded, knees may pass the toe line) and this can be a great rest & relax position.

When doing bodyweight squats I'd encourage you to go as low as you can aiming to increase your available range of motion as well as comfort maintaining it over time.
Once you start adding external weight however, you want to be mindful of protecting your body; in particular your joints. To keep your lower back safe you want to only go as low as you can maintain a neutral spine which for most people is thighs around parallel to the floor. The more time you have spent in deeper squat positions the stronger your muscles, ligaments and tendons will be (besides your mobility being greater as well) - so some people are capable of going lower than parallel even with added load.

#peakperformance365 #fitmachine #peakperformance365_ #hiit #metafit #metafitworkout #hiitworkout #metafitaustralia #metafitcoach  #cairns10weekchallenge #cairns #cairnspersonaltraining #cairnspersonaltrainers #cairnslife #cairnsfitlife #cairnsfitnesscommunity #cairnsfitness #cairnsbootcamp #worldgymcairns #worldgym #bodybeyondcairns #metafitcairns #standingoutfromthecrowd #cairnslife  #bodybeyondbelief

The life of a Personal Trainer! Love it though, just chilling this afternoon writing programs for clients and downloading some new releases. I like to mix it up and challenge my clients all the time! They love it too! ❤️👍🏻💪🏻👊🏻#metafit #metafitpwr #metafitaustralia #challenge #notmuchrest #loveit #clientsforlife #alwaysworking #hiit #resistancetraining #memoryisthekey #giveityourbest #behealthybehappy #outdoorsessions #groupsession #personaltrainer #drinkingcoffee

Public Holiday class - 6th March 💪🏼🥊💪🏼 #heartrateupfitness #metafitaustralia #boxing #publicholiday #sweaty

When you are a PT & a parent, this is your car on a daily basis! #ptlife
#metapwrcoach #metafitaustralia #mumlife
#metapwrthereisnosubsitute

A client realising METAFIT does not get easier...You get stronger faster & fitter therefore you can push harder. #hiit #metafitballan #metafitaustralia #anaerobic #hadalaugh

#Repost @be_amazing_personal_training (@get_repost)
・・・
MetaFit Monday's with Be Amazing Personal Training @tonicsquashandgym_dromana .
Come down on Monday mornings to Tonic Squash and Gym for this amazing 30 min high intensity workout.
Monday @ 6.15am
Monday @ 9.45am

#beamazing #metafit #metafitaustralia #hiit #burnfatfor24hoursafter #lovewhatyoudo #getsummerready #tonicsquashandgym #personaltrainer #gyminstructor

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How low should you squat?

It depends. Are you squatting to increase mobility in your ankles, knees and hips? Are you doing bodyweight only squats?
Are you working on getting a stronger lower body? Beat your previous 1RM?

By nature, our bodies are designed to squat deep (butt resting on the calves, back may be rounded, knees may pass the toe line) and this can be a great rest & relax position.

When doing bodyweight squats I'd encourage you to go as low as you can aiming to increase your available range of motion as well as comfort maintaining it over time.
Once you start adding external weight however, you want to be mindful of protecting your body; in particular your joints. To keep your lower back safe you want to only go as low as you can maintain a neutral spine which for most people is thighs around parallel to the floor. The more time you have spent in deeper squat positions the stronger your muscles, ligaments and tendons will be (besides your mobility being greater as well) - so some people are capable of going lower than parallel even with added load.

#peakperformance365 #fitmachine #peakperformance365_ #hiit #metafit #metafitworkout #hiitworkout #metafitaustralia #metafitcoach  #cairns10weekchallenge #cairns #cairnspersonaltraining #cairnspersonaltrainers #cairnslife #cairnsfitlife #cairnsfitnesscommunity #cairnsfitness #cairnsbootcamp #worldgymcairns #worldgym #bodybeyondcairns #metafitcairns #standingoutfromthecrowd #cairnslife  #bodybeyondbelief

#Repost @be_amazing_personal_training (@get_repost)
・・・
MetaFit Monday's with Be Amazing Personal Training @tonicsquashandgym_dromana .
Come down on Monday mornings to Tonic Squash and Gym for this amazing 30 min high intensity workout.
Monday @ 6.15am
Monday @ 9.45am

#beamazing #metafit #metafitaustralia #hiit #burnfatfor24hoursafter #lovewhatyoudo #getsummerready #tonicsquashandgym #personaltrainer #gyminstructor

Metafit is back!!! Tomorrow, have a new one, thats going to be 21 minutes of fun 😎😉 #metafit #metafitaustralia

MetaFit Monday's with Be Amazing Personal Training @tonicsquashandgym_dromana .
Come down on Monday mornings to Tonic Squash and Gym for this amazing 30 min high intensity workout.
Monday @ 6.15am
Monday @ 9.45am

#beamazing #metafit #metafitaustralia #hiit #burnfatfor24hoursafter #lovewhatyoudo #getsummerready #tonicsquashandgym #personaltrainer #gyminstructor

Proof that Metafit is a full on sweat class. Was in the fat burning zone the whole time. It has proven I’m getting fitter as it used to sit above 150bpm when I first started teaching this class. Now I want to go back to bed please #ptfitness #metafitaustralia #sweatyclass #glistening #lookaway #gymhairdontcare #fatburning #metasweat #fitbit #cardio #gettingfitter

Training Tip
TRICEP PRESSDOWN
In the photo on the left(a common sight) too much recruitment of traps and shoulders to push the weight down taking emphasis away from the Triceps.
To get a better tricep pump stand with a straight back,stick your chest up and keep your elbows locked in at your side.
Use a weight that you can get your reps out with good form.
In the bottom of the move push your hands down and out away from your body and try and hold the squeeze for 1- 2 seconds before slowly returning to the top and stretch. 💪💪 #peakperformance365 #fitmachine #peakperformance365_ #hiit #metafit #metafitworkout #hiitworkout #metafitaustralia #metafitcoach  #cairns10weekchallenge #cairns #cairnspersonaltraining #cairnspersonaltrainers #cairnslife #cairnsfitlife #cairnsfitnesscommunity #cairnsfitness #cairnsbootcamp #worldgymcairns #worldgym #bodybeyondcairns #metafitcairns #standingoutfromthecrowd #cairnslife  #bodybeyondbelief

Training Tip
REAR DELT MACHINE FLYES
The clue is in the name. REAR DELTS.
If you are doing it like in the first picture you are bringing your arms way too far back. Arms are straight which means triceps are being used. Traps are being heavily recruited doing it this way too , and you will strain your neck,so...
As i have said before, drop the weight.
Make sure handles are at shoulder height.
Start with a slight bend in your arms and keep that bend the same throughout the exercise. Take it back focusing on only pulling with your rear delts. Squeeze the rear delts at the top of the move and slowly travel through the negative phase forcing against the resistance.
This should get you burning in just the right spot !!! #peakperformance365 #fitmachine #peakperformance365_ #hiit #metafit #metafitworkout #hiitworkout #metafitaustralia #metafitcoach  #cairns10weekchallenge #cairns #cairnspersonaltraining #cairnspersonaltrainers #cairnslife #cairnsfitlife #cairnsfitnesscommunity #cairnsfitness #cairnsbootcamp #worldgymcairns #worldgym #bodybeyondcairns #metafitcairns #standingoutfromthecrowd #cairnslife  #bodybeyondbelief

After yesterdays successful attempt at negative single arm pushups I'm extra inspired to be on my way to Sydney for a three day workshop to gain my Progressive Calisthenics Certification.
If you're keen to add some badass bodyweight skills to your trainings routine, I'd absolutely love to help!

#peakperformance365 #fitmachine #peakperformance365_ #hiit #metafit #metafitworkout #hiitworkout #metafitaustralia #metafitcoach  #cairns10weekchallenge #cairns #cairnspersonaltraining #cairnspersonaltrainers #cairnslife #cairnsfitlife #cairnsfitnesscommunity #cairnsfitness #cairnsbootcamp #worldgymcairns #worldgym #bodybeyondcairns #metafitcairns #standingoutfromthecrowd #cairnslife  #bodybeyondbelief

Metafit Matterhorn = legs annihilated. Thanks for letting me punish myself with you troopers this morning. Have a great day #studio9pt #metafit #metafitaustralia #matterhornmatrix #legsonfire #metaboliceffect #metabolicburn

Another FRIDAY GYM TIP coming your way.
How to Use the CHEST FLYES MACHINE properly.
The top 2 pictures are a common sight among gyms worldwide.. Usually the first mistake is picking too big a weight, secondly the set up. Hands start too far back and people lean too far forward making them initiate the movement through their shoulders to start. You see this on cables too( we will cover that one another day 😉)
Third mistake is that by using too much weight and momentum the chest hardly gets any activation and you end up looking like someone trying to rugby tackle a bear so.... Lets fix this.
1. Drop the ego and drop the weight.
2. Start from a position where you can feel a stretch in your outer chest but are NOT recruiting your shoulders. The height of your seat will also play a part in this so make sure its high enough so handles are at chest height.
3.Keep your shoulder blades and back firmly pressed against the seat and stick your chest up.
4. Pull through your chest, not your hands and imaging you are squeezing a pencil between your cleavage, breath out in this part of the move and try and hold that squeeze for a second or 2. Then slowly move through the negative phase keeping emphasis on the chest and not using any momentum.

HOPE THIS HELPS 😁. Give it a try and feel that chest grow 💪

#peakperformance365 #fitmachine #peakperformance365_ #hiit #metafit #metafitworkout #hiitworkout #metafitaustralia #metafitcoach  #cairns10weekchallenge #cairns #cairnspersonaltraining #cairnspersonaltrainers #cairnslife #cairnsfitlife #cairnsfitnesscommunity #cairnsfitness #cairnsbootcamp #worldgymcairns #worldgym #bodybeyondcairns #metafitcairns #standingoutfromthecrowd #cairnslife  #bodybeyondbelief

So what does a married couple do when they’re feeling sluggish and bored??....They train ofcourse!! And why not go hard core and do a sesh of Metafit™ 30 mins of total caneage. A total killer and wanted to die half way but pushed through and felt awesome after it. Infact still do after few hours😃 So thank you hubby @janosbenyhe it was a great idea! Loving my love taps from commando crawls too🤣🤣
#coupletraining #hiitworkout #hiit #hiitaustralia #metafit #metabolismbooster #fatburner #athometraining #backyardtraining #husbandandwife #killingtime #whenyoureboredtrain #feelinggoodnow #metafittraining #metafitaustralia #metafitcouple #lovetap #fitandover40 #40plusfitnhealthy

Tight chest and anterior shoulder muscles anyone?
Using a stick or resistance band can really help loosening and opening them up again.
To reap the most benefits and minimize injuries in other areas, keep your chin, ribcage and tailbone tucked creating a flat-ish spine.
During the movement I constantly think about pushing the stick as far away from my body as I can to create space in my shoulder joint and keep all the tissue running through and around it pinch free.
Go slowly and be kind to yourself when you hit that sticky point - gently go through that area a few times (see video).
Most people find that they can move their hands closer quite quickly - leave your ego outside the gym and listen to what your body tells you tho. Dislocated joints and torn tendons really tend to slow down your training 🙄

Try this for 1-2× for 10 repetitions. It can be used in your cool down after a chest workout or at the end of a dynamic warm up for a workout that may be restricted by chest tightness.

#peakperformance365 #fitmachine #peakperformance365_ #hiit #metafit #metafitworkout #hiitworkout #metafitaustralia #metafitcoach  #cairns10weekchallenge #cairns #cairnspersonaltraining #cairnspersonaltrainers #cairnslife #cairnsfitlife #cairnsfitnesscommunity #cairnsfitness #cairnsbootcamp #worldgymcairns #worldgym #bodybeyondcairns #metafitcairns #standingoutfromthecrowd #cairnslife  #bodybeyondbelief

Hip thrusters! 🍑💪
Definitely a staple in my training routine. Fantastic exercise if you want to strengthen and grow your glutes. Strong glutes will help with overall performance, strength, speed, explosivness etc. Make your butt stronger and all your other lifts will improve.
When performing hip thrusters though, make sure your form is 100% spot on, so you get the most out of this exercise. Very important is to keep you upper body and core tight throughout the lift. See how my chin and rib cage stays tucked during the lift? This will help to engage your core and focus will be only on your glutes whilst performing the movement.
Too many people lift their head and chest up❌, or lay on the bench❌,or let the lower back hyperextend at the bottom of the movement ❌
Try to avoid all those things and keep everything tight ✔
Also, don't be scared to load that bar! Glures are the powerhouse of your body! They can handle some decent weight (obviously make sure you're 💯 confident with the form first)
Oh and boys - IT IS NOT A GIRLS ONLY EXERCISE!! If you're reading this and don't have hip thrusters in your program, start doing them ...and thank me later! 😉
#hipthrusters #bunsoffsteel #strong #sexy #glutes #worldgym #worldgymcairns
#peakperformance365 #fitmachine #peakperformance365_ #hiit #metafit #metafitworkout #hiitworkout #metafitaustralia #metafitcoach  #cairns10weekchallenge #cairns #cairnspersonaltraining #cairnspersonaltrainers #cairnslife #cairnsfitlife #cairnsfitnesscommunity #cairnsfitness #cairnsbootcamp #worldgymcairns #worldgym #bodybeyondcairns #metafitcairns #standingoutfromthecrowd #cairnslife  #bodybeyondbelief

A great start to Monday with Metafit Undisputed. Awesome work ladies!!! #studio9pt #metafit #metafitaustralia #metabolicburn #24hourboost #hiit #fastedcardio #explosive #dynamic #wasthatsweatorrain

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