Thursday, 14 July 2016

How to an advanced back exercise using kettle bells

Continuing our series on how to do exercises correctly, here's ...

The Renegade Row, By Mark Mamo

The Renegade row is an exercise for the back which is quite advanced and is a fantastic anti rotation/stability exercise.  It’s also a good progression if you are currently doing plank exercises.
Because it’s an anti rotation exercise it is very important to limit any movement in the hips and trunk when performing the exercise

Now select a couple of kettle bells. Be sure to pick a weight which is light enough to allow you to do the movement correctly.

Now get into a modified plank position,  where the weight is directly beneath the shoulders and your feet are slightly wider than shoulder width apart. To eliminate a bend in the hips, push the toes into the ground with the heels pointing towards the ceiling, squeeze glutes hard and stabilize the shoulders:

Now Push through the floor with your supporting hand, then slowly lift the kettle bell (up towards the hips) and slowly bring it back down. While performing the movement, push through the toes and continue to squeeze the glutes. When lifting the kettlebell, lead with the elbow.
Dont forget – limit any rotation in the hips and trunk areas. Now do 3-5 reps on one arm. Then switch to the other arm. Perform this exercise 1-2 times per week.

We recommend you ask us to check your form and technique when doing this exercise for the first time, as it is an advanced movement. 

Tuesday, 31 May 2016

It's affordable Functional Training and you can get a deal still until June 13th!

   Our results based functional training program NewFit officially starts June 14th

Read more about the program on our previous blog - CLICK HERE 

Our NEWFIT Free Trial period officially ends June 13th. However you can still book
free trial spots. CLICK HERE to book free trial(s) over the next 2 weeks

NEWFIT SESSION TIMES AS OF JUNE 14TH will be as follows:

Mondays 7:30pm, Tuesdays 7pm, Wednesdays 7pm, Thursdays 7pm, Fridays 6pm
and Saturdays 8:30am and 2:30pm, Sundays 1:30pm 

Get our FIRST 10 PACK DEAL! See us at reception to buy a 10 pack card for only
$120 (that's just $12 per session). Buy before June 14th and get 3 EXTRA SESSIONS

(nb 10 pack sessions need to be used by 6 weeks from date of purchase.)

NewFit-ers are stronger, leaner more agile 'beings' able to
lift,move and sprint with ease.

Tuesday, 26 April 2016

Book your FREE NEWFIT (trial) functional training class HERE

NewFit - bridging the gap between Personal Training and Group Fitness. It's results based, fun and functional!

And we want to invite all members, guests and past members to trial it for FREE as we continue to develop our training programs.
TO BOOK A FREE SPOT - simply click below (alternatively book at reception)
Numerous slots available over the next 2 weeks - book as many as you like! FRIENDS (NON-MEMBERS) ARE WELCOME TOO, you can register on their behalf or forward this email. 

David Flynn, master PT at Bayswater 24/7 fitness, rugby league player 20+ years rugby league coach 5+ years, group trainer & PT 5+ years tells us more about the NEWFIT programs ...

"I am proud & excited to launch our brand new,  functional classes NEWFIT, this is a totally original concept I have designed from the ground up to be a constantly progressing results based program covering all fitness levels from absolute beginner to advanced athlete. It's designed to be functional, efficient & above all fun! We utilise our newly renovated functional class space with various floor markings & stations that cover a huge range of exercises & movements in a results based program. NEWFIT truly has something for everyone

NEWFIT will be an additional cost to membership as it is designed to be Small Group Training with an emphasis on results and personalised attention. Perfect for anyone seeking more individualised attention than they can receive in large group fitness classes. It's also a good addition to anyone currently using a Personal Trainer.   

Friday, 15 April 2016

How to do a Lat Pulldown properly by Lisa Hall - Physiotherapist at Newtown Gym

Have you ever wondered am I doing this exercise properly?

Our Video Presenter and Physiotherapist at Newtown Gym, Lisa Hall takes us through the do’s and dont's of performing a lat pulldown  exercise. See the video version of this article here

This is the first in a series of articles on how to do an exercise properly. Remember – doing an exercise incorrectly is not only unlikely to work the targeted muscle group in the desired fashion, it can also lead to injury.

1. Lat Pulldowns - the incorrect technique

Note in this incorrect technique the bar is at the back of the neck and the head pointed down. The Lat Pulldown places a lot of stress on the anterior joint capsule of the shoulder and can eventually lead to impingement or even rotator cuff tears. 

2. Lat Pulldowns - the correct technique part one (starting position):

To start the movement : Lean back a little from your hips. Bring the shoulder blades down and back and pull the bar right down to your chest. 

Squeeze and hold your shoulder down for 2-3 seconds at the end. 
Returning the bar upwards to finish the movement - as for the shoulders; we want those to come down as much as possible. As you raise the bar up, focus on keeping the shoulder pushing down towards the ground. 

About the author:
Lisa Hall is the owner of Physio First based at Newtown Gym and has over 20 years of clinical experience in Physiotherapy. She has developed special interests in the treatment of musculoskeletal injuries, sports injuries, and exercise therapies including clinical Pilates.
Lisa can be contacted on 0401 059 606 or through her website:
Try us out for free with a THREE DAY COMPLIMENTARY TRIAL :

Wednesday, 30 March 2016

Post Easter Special - 12 hours only! Lose the Bunny pounds with this NO JOINING FEE deal

Overindulged this Easter?? For the next 12 hours only and for the next 12 people only - PAY NO JOINING FEE!*

Then - it's just a minimum 2 months (ongoing) membership with access to over 35 classes a week! All for just $17.95 per week

Simply CLICK HERE to join online:

(*Please note a one-off payment of $40 for a card access fee is payable on your first visit. A $10 admin fee also applies)

Sunday, 13 March 2016

So what's your excuse?

Being in the fitness industry for many years I have heard many excuses. And after a quick pow wow with the others here and at our sister gym Bayswater 24/7 Fitness we decided to come up with some of the best ones we have heard to date. Watch out on our Facebook page as we will be posting some humorous, some thought provoking examples of reasons why people don't start or take up fitness again after a break.
Although we may be preaching to the converted - after all the majority of you are members - let's not forget that we once had a really good excuse. And some of us (myself included!) are still good at coming up with excuses from time to time. We are only humans, after all!

Tuesday, 16 February 2016

Want to get Pumped in time for Mardi Gras?

Here's a routine that pumps 

Time is running out, so we asked Personal Trainer Nick Neo to come up with a routine that targets all the important dance floor parts – chest, abs, shoulder and arms! In fact try this exercise – it targets all 4 body parts in one.
Next week he’s promised to come up with another all encompassing program...
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