NUTRITION – SLEEP – RELATIONSHIPS – ALONE TIME – PLAY TIME
Recovery is something that every client (and trainer) needs to work on. I constantly encounter people that exercise really hard 4-5 days a week yet fail to get any positive change in their health, performance, or weight on the scales. When you probe a little deeper, you might find out that they have zero planning in place to help them recover. They might have poor sleep, they can be dehydrated, or, more often then not, they are a little bit too stressed out.
“All work, no play makes homer go crazy”
If you’re taking your training, or life a little too seriously, in that state of heightened stress, you will find it very hard to loose body fat, build strength, or have healthy joints and a strong immune system. You will feel like you are spinning your wheels and getting nowhere.
In a state of heightened stress, you will find it very hard to lose body fat, build strength, or have healthy joints and a strong immune system
If you feel like your trying your best, but your getting nowhere, or you just feel tired all the time, use this recovery checklist to get your training, and your health, back on track. You can call this better organisation, recovery advice, life coaching or whatever you want!
Try this for 1 month every day and make a real record of this in your training journal, and see what happens next!
Try the RECOVERY CHECKLIST for 1 month every day and make a real record of it in your training journal, and see what happens next!
NUTRITION
Breakfast
Lunch
Dinner
2 Snacks
2+ Litres per day of water
SLEEP
No Electronics 30 minutes before bedtime
8 hours + sleep per night
Stretching entire body out for 5 minutes in the morning
RELATIONSHIPS
Being thankful for what you have
Taking care of your own individual needs first
Thanking other people for what they did
Removing yourself from negativity, gossip or a stressful situation
ALONE TIME
15 minutes + with your own thoughts (no phone/internet or driving)
PLAY TIME
Having a laugh with someone (Don’t take life so seriously)
Spending time with your kids (If you have any) and doing something fun which is their choice
If you would like any more information, please call in and speak with any of the team about your training and recovery.
We are WOMEN ONLY. Yes, our facility has ONLY WOMEN working out and feeling fabulous. We have perfected over the years a relaxed, non- judgmental, results driven environment for women to fall in love with working out and feel motivated.
For ten years, over 10,000 women have walked through our doors and changed their lives. Our place is their place for proper headspace. Women can come and be themselves and workout with no posing or judgement. Everyone from staff to the members are here to support and guide each other.
We connect women through health and fitness. Mothers, sisters, friends, cousins, brides, work colleagues, students and so many more have found themselves and friendships within our doors.
What will you find?
FULLY EQUIPPED GYM
THREE SEPARATE FITNESS STUDIOS
OVER 100 FITNESS CLASSES PER WEEK
PRIVATE NUTRITIONAL CONSULTATIONS
CIRCUITS ROOM
PRIVATE PERSONAL TRAINING AREA
Everything and everyone from staff to members are there to motivate and make women feel great.
WE ARE A GYM FOR BEGINNERS THAT STAY FOR LIFE.
Let’s talk about health
We are one of the only facilities to offer QUALIFIED NUTRITIONISTS for consultation. Our different plans and programs give women the correct instruction and guidance when it comes to food and drink because the inside is just as important as the outside.
Our friendly, non judgemental nutritionists have over 25 years experience between them. They have worked with women who have started at basics, to those training for a marathon. Getting to the core of eating habits and guiding/educating women to the best ones.
Consultations Include
Weight Analysis
Height Measurement
Fat %
Fat Mass
Muscle Mass
Bone Mass
Ideal Body Weight
Degree of Obesity
BMI
Customised Food Plan
Hydration Plan
Recipes
There is no judgement and no guilty feeling with our nutrition consultations and plans. The recipes and plans are easy to follow and taste amazing.
Our favourite subject! We want every woman to fall in love with being fit. With personal training, fully equipped gym and fitness studios, no matter the mood, we can cater!
We have every type of machinery in our gym and don’t worry, we understand that this can be daunting.
Fully Catered Gym
CARDIO & MOVEMENT
STRETCH
CORE
STRENGTH
FLEXIBILITY
Every single woman that enters our doors is shown how to use all equipment and weights. We also have an open door attitude, so if ever in doubt just ask any of the team and they will come and explain everything.
Speaking of the team, we have the best personal trainers who have helped and guided thousands of women. The training sessions are catered to every size, ability and level. They are a must for really good motivation and direction.
The friendships that are formed
Friendship in Womens Fitness
Well what brings new friendships? Common interests and activities and we have bundles of that! With over 100 fitness classes, slimming club and members of all ages it really is the place to get fit and healthy while having bundles of fun and connecting!
So many friendships have been made throughout the years within our doors with our amazing members.
Too easily nowadays we spend so much of our spare time online, scrolling through social media looking for connection. Our centre is not about that. Womens Fitness is about bringing women aged 18 to 80 together and loving what they are doing the same time.
It’s one of the reasons we don’t have mirrors in our gyms or fitness studios as we want women to enjoy themselves with no judgement or posing.
JUST BE YOURSELF AND MEET LIKE MINDED WOMEN
With our events, free slimming club and 100’s of fitness classes, you can get to know yourself and each other in a comfortable fun setting.
Working out can be so much fun!
Fitness Classes in Womens Fitness
We never want any women to feel that they are not enjoying working out. They should love it! All of our classes and instructors have upbeat music and positive attitudes throughout.
Our classes are Fun, Fun, Fun!!
We have over 100 to choose from every week, which can be booked easily through a free members app.
Women are moving and feeling so great, that it’s easy to forget that it is a workout too.
CLASSES INCLUDE
*Spinning *BodyPump *Yoga *Kettlebells *FatBlast *Spin & Abs *20:20:20 *BodySculpt *Legs, Bums and Tums *BodyCombat *Hour of Power *Tabata and Abs *Pilates *Zumba *Boxercise *HIIT *Colour Spin *Build Your Booty *Spin and Abs *Stretch and Core and many more
The music and instruction are all about making women feel amazing during and after. There are no mirrors in our gyms or fitness studios so forget judgement or feeling self-conscious, our members just jump right in and enjoy themselves.
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