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Winter in Melbourne can be the hardest time to get motivated to exercise! The days are short and sometimes very cold and it’s so easy to just roll over and hit the snooze button.
That is the last thing we want to do, our health doesn’t stop in winter and we need to maintain our health all year round. Do you know that the average person puts on 3-5kg in winter!! That is crazy and so unnecessary.
So If your struggling to get motivated to exercise this Winter, here are 4 tips from JOLT Fitness head coach Brad Hodgetts that might help you get out there and exercise in the colder months or stick to your training routine in Winter!
Need extra motivation and help this winter? Book in a free trial and success session with us today by clicking HERE.
As part of Healthy Bones Week this week I sat down and chatted to Dr Scott Toniazzo (Osteopath) about all things bone and joint health.
Bone health awareness is so important and Healthy Bones Week has been encouraging people of all ages to protect their bones since its inception in 1994.
Osteoporosis is one of the least-discussed, under-diagnosed and under-treated diseases in Australia, yet poor bone health affects 2 in 3 Australians over 50 years, including a growing number of men.
You are never too young – or old – to act when it comes to protecting your bones.
Please feel free to contact us below in regards to the interview or if you need any help with getting started on an exercise plan or require any help or treatment for bone or muscle injuries and issues.
Have annoying back pain or have lots of trouble with your squats?
Sometimes strengthening the area can help, our Glute muscles get lazy and don't switch on when we sit on them all day.
Here are 3 exercises that can help strengthen and switch on those dormant butt muscles which can lead to less back pain and a stronger squat .
We love putting these exercises in our mobility and warmups because they work and we all sit way to much.
JOLT Fitness is an indoor/outdoor group training and personal training company run in the grounds of St Therese’s Primary school in Essendon.. Need extra motivation and help in starting a strength program to help aliviate back pain? Book in a free trial and success session with us HERE.
Are you warming up properly? You should be constantly working on moving better and having a supple and flexible body. 5 minutes of walking or running is not a warmup!
Start by getting a little blood flow happening and have some fun with a short warmup or game.
Foam roll to work out knots in muscle fibres and to improve the blood flow a bit more.
Always do joint mobility and muscle activation to actively take joints through a full range of motion to decrease stiffness and activate underused muscles.
In this video we show 3 different mobilisations you can include on your pre workout plan:
1. Goblet Squat Hold - To recruit and lengthen you inner thigh (adductor)
2. Worlds greatest stretch with rotation - Mobalise hip flexors, butt, hamstrings, quadriceps, mid back (thoracic spine).
3. Pike mobalisation with pushup- Extend a stiff mid back and shoulder joint and warmup chest.
Chest and mid back stiffness can lead to an increase in the natural curvature of your upper back and causes you to stand with “rounded shoulders”.
We often adopt this as a result of laziness of our muscles but it eventually becomes permanent as the joints lose their ability to move back into a more upright position! Mobility is a great way to combat this and book openings are one drill we love to use to helpwith this problem.
JOLT Fitness is an indoor/outdoor group training and personal training company run in the grounds of St Therese’s Primary school in Essendon. Need extra motivation and help in starting a strength program to help you move better? Book in a free trial and success session with us HERE.
Its Winter and that means we want our workouts to be fast paced and using big compound movements that keep us warm whilst burning mega calories!
This little HIIT ladder is great for metabolic conditioning and strength endurance and we love to use all these tools at our outdoor group training facility in Essendon.
Have fun with this one!
30sec Burpees/30sec Battle Rope waves - Rest 90sec
45sec Swings/45sec TRX squat jumps - Rest 90sec
60sec Power Bag clean & press/60sec skip - Rest 90sec
90sec KB sled push/90sec wide knee sit ups - Rest 90sec
*head back down the ladder!
We love this type of training down at JOLT because it torches fat and builds great strength endurance and mobility!
If you would like to become a Winter Warrior and do 7 weeks of focused training over Winter and come out the other side stronger, fitter and leaner, ready to roll into Spring, for the crazy price of $159 ($350 value) go to Winter Warrior 2017.