#thebayhc

Jayde my superstar smashing out an indoor sweat session while having magical views of the rain 💦 Superset 5 × 10 * Overhead weighted static lunges * 48kg farmer walks 50m * Plank to one arm row with 8kg Dumbell * 30kg slam ball carry 50m #trainhardgirl #noexcuses🚫 #thebayhc #empoweringwomen #fitstrong #womenwholift #strongoverskinny (at The Bay Health Club) https://www.instagram.com/p/B8M_06VpaqG/?igshid=1qkvtc9gqcuty

Steph 8 months post natal working on reducing her 3 finger abdominal muscle separation otherwise known as Diastis Recti. Fortunately she has the determination to get on top of this now. Her physio helped with pain management of her lower back due to weakness of her pelvic floor. As a pregnancy and postnatal trainer, I was able to explain to Steph the urgency of building muscular strength in her trans abdominals, and pelvic floor muscles including her psoas major and gluteals as support. Pretty much educating around the brace technique of the hip itself and accessorizing support of the lower Lumber/Sacral spine. She has now some prescriptive exercises to help treat and prevent further separation and injury. Our goal is to bring the brain to communicate to her pelvic floor – those deeper muscles above and brace them. Learning to distinguish the difference between those deepest muscles which are more distal from her superiors – rectus abs and oblique’s. Before each other compound exercise ( going for more unsupported) we are forcing the brace technique before a lift function. Over 8 months post natal of reduced activity women notice a significant increase of postpartum maternal fatigue in all subscales . The postpartum period is a transitional phase that has a decisive effect on a mother’s physical and mental health. #thebayhc #pregnancyandpostnatal #diastisrectiexercises (at The Bay Health Club) https://www.instagram.com/p/B7r2jYWpThH/?igshid=cqv8ccdnpxr4

Steph 8 months post natal working on reducing her 3 finger abdominal muscle separation otherwise known as Diastis Recti. Fortunately she has the determination to get on top of this now. Her physio helped with pain management of her lower back due to weakness of her pelvic floor. As a pregnancy and postnatal trainer, I was able to explain to Steph the urgency of building muscular strength in her trans abdominals, and pelvic floor muscles including her psoas major and gluteals as support. Pretty much educating around the brace technique of the hip itself and accessorizing support of the lower Lumber/Sacral spine. She has now some prescriptive exercises to help treat and prevent further separation and injury. Our goal is to bring the brain to communicate to her pelvic floor – those deeper muscles above and brace them. Learning to distinguish the difference between those deepest muscles which are more distal from her superiors – rectus abs and oblique’s. Before each other compound exercise ( going for more unsupported) we are forcing the brace technique before a lift function. Over 8 months post natal of reduced activity women notice a significant increase of postpartum maternal fatigue in all subscales . The postpartum period is a transitional phase that has a decisive effect on a mother’s physical and mental health. #thebayhc #pregnancyandpostnatal #diastisrectiexercises (at The Bay Health Club) https://www.instagram.com/p/B7r2OPSJFON/?igshid=v0wray8vh7v0

You can do better with your team than you can alone. Here's to Our Team--and Our Team's--SUCCESS! **Huge effort from the crew for a big day of planning** We have an incredible 8 Week Challenge planned for you ✌ you ready to rumble? #ourmeetingskickass #thebayhc #thebayhc8wc (at The Bay Health Club) https://www.instagram.com/p/B7GPEvbpQ3p/?igshid=3s388bogkcz6

Wk 2 of our Staff 8 Week Challenge and Sasha puts us through German Volume Training. Not only does that sound intimidating it absolutely is a brutal type of strength and conditioning training that brings results fast. GVT IS ONE of the best ways for gaining muscle mass and strength. 10 sets of 10 reps for each exercise. Weights were 40kg - 100kg for 10 sets of 10 deadlifts, followed by 20kg - 50kg for 10 sets of 10 cleans, then 20kg - 50kg of 10 sets of 10 shoulder presses. We started with 10mins of 10sets of plate loaded ab bracing. All of which got our brains activating our core. Solid effort team! 👊 Good music helps 😜 #TBHC8WC #TheBayHC8WC #TheBayHC #THEBAYHEALTHCLUB #SANDGATEAQUATICCENTRE #AUSTRALIANCRAWL #GERMANVOLUMETRAINING #FITSTRONG #TEAMBUILDING #STRENGTHANDCONDITIONING (at The Bay Health Club) https://www.instagram.com/p/B3tW1ffJOyC/?igshid=pklrf95ltvuf

Team challenge week 1 and John kicks us off with a gruelling circuit workout involving Bag Punches, Log Rolls with Sandbags, Russian Twists, dumbbell snatches and more. We then did a brutal 5 min round of sparring, and smashing out kickbags (front round house and knees). #staff8wc #thebayhc #thebayhealthclub #thebay8wc #fitnessfun #circuits #kickboxingworkout https://www.instagram.com/p/B3c2z4XJGFs/?igshid=vylshxdkomt