Conan Fitness

Did you know that eating foods rich in omega-3 fatty acids can help boost your brain health and improve your mood? 🧠

Incorporating sources like salmon, chia seeds, flaxseeds and walnuts into your diet can provide these essential fats. Omega-3s play a crucial role in brain function and have been linked to lower levels of depression and anxiety.

So next time you're planning your meals, think about adding some brain-boosting foods to your plate! 🐟🥑

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Achieving your fitness goals isn't just about pushing hard during workouts; it's equally about how you recover. Proper muscle recovery is crucial for preventing injuries, building strength and improving performance. Here’s how you can enhance your recovery process:

𝐑𝐞𝐬𝐭 𝐚𝐧𝐝 𝐒𝐥𝐞𝐞𝐩: Your body needs time to repair and grow stronger. Aim for 7-9 hours of quality sleep each night.
𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧: Drink plenty of water to help flush out toxins and keep your muscles hydrated.
𝐒𝐭𝐫𝐞𝐭𝐜𝐡𝐢𝐧𝐠 𝐚𝐧𝐝 𝐅𝐨𝐚𝐦 𝐑𝐨𝐥𝐥𝐢𝐧𝐠: Incorporate stretching and foam rolling to release tension and improve blood flow to your muscles.
𝐈𝐜𝐞 𝐁𝐚𝐭𝐡𝐬: These can reduce inflammation and muscle soreness.
𝐀𝐜𝐭𝐢𝐯𝐞 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲: Light activities like walking or yoga can help keep the blood flowing and reduce stiffness.

Foods to Help Muscle Recovery...
𝐏𝐫𝐨𝐭𝐞𝐢𝐧-𝐑𝐢𝐜𝐡 𝐅𝐨𝐨𝐝𝐬: Chicken, fish, tofu and legumes are excellent sources of protein to help repair muscle tissues.
𝐀𝐧𝐭𝐢𝐨𝐱𝐢𝐝𝐚𝐧𝐭-𝐑𝐢𝐜𝐡 𝐅𝐨𝐨𝐝𝐬: Berries, cherries and leafy greens can help reduce inflammation.
𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐅𝐚𝐭𝐬: Avocados, nuts and seeds provide essential fatty acids that aid in recovery.
𝐂𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬: Whole grains, sweet potatoes and fruits help replenish glycogen stores.
𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐧𝐠 𝐅𝐨𝐨𝐝𝐬: Cucumbers, watermelon and oranges help maintain hydration levels.

Remember, recovery is just as important as the workout itself. Take care of your body, fuel it well and you'll see the results in no time! 💪🏽

Have you been thinking about starting something new? Maybe it's a fitness class, a new hobby or even a big life change. Whatever it is, the perfect moment is now.

Every great achievement starts with the decision to try. Don't let doubt hold you back. Take that leap, embrace the challenge and watch yourself grow. Remember, every step you take brings you closer to your goal.

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Feeling hesitant about starting your fitness journey? We all do sometimes! The secret is to take that first step. Just start, and the rest will follow.

At Conan Fitness, we're here to give you that push and support you need. Whether it's guidance from our expert trainers, a structured workout plan or the encouragement from our amazing community, we have everything you need to get moving.

Don't wait for the perfect moment – create it. Take that first step today and transform your life with us. Get in touch with us and let's start this journey together! 🔥

www.conanfitness.com

𝐀𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐏𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥𝐬! This one's for you... 📣

Join our friend Michelle at Mercy Physiotherapy & Baby Swim for an essential workshop on Women's Health tailored just for you!

🗓️ When: Saturday, 24th August, 12.00pm - 2.00pm
📍 Where: Mercy Physiotherapy Clinic, Lower Ground Floor, St John of God Mt Lawley Hospital, Ellesmere Road, Mt Lawley, WA 6050

Workshop Highlights:
- Theoretical presentations & practical sessions
- Focus on women's health through pregnancy, postnatal recovery, menopause
- Topics covered like pelvic floor weakness, postnatal abdominal separation, post-menopausal bone density loss and more
- Gain insights to better support your clients

Cost is $50 and spaces are limited so book your spot now! https://www.trybooking.com/CSPFP

Let’s work together to ensure we’re all on the same page when it comes to women's health and exercise! 💪

Weight lifting is excellent for burning fat and building lean muscle, which actually helps you look more toned and fit rather than bulky. It boosts your metabolism and aids in overall body composition improvement.

Incorporating strength training into your fitness routine is essential for maintaining bone density, improving muscle strength and enhancing overall fitness. It should be combined with cardio and flexibility exercises for the best results.

Our classes are the perfect mix ... you have to come and try for yourself! 💪🏼

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Feeling hungry soon after eating can throw off your entire day. Incorporating these foods into your meals can help you stay satisfied and energised for longer:

𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐑𝐢𝐜𝐡 𝐅𝐨𝐨𝐝𝐬: Lean meats, fish, eggs, and plant-based proteins like beans and lentils.
𝐇𝐢𝐠𝐡 𝐅𝐢𝐛𝐫𝐞 𝐅𝐨𝐨𝐝𝐬: Whole grains, fruits, vegetables and legumes.
𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐅𝐚𝐭𝐬: Avocados, nuts, seeds and olive oil.
𝐂𝐨𝐦𝐩𝐥𝐞𝐱 𝐂𝐚𝐫𝐛𝐬: Sweet potatoes, quinoa and whole wheat products.
𝐖𝐚𝐭𝐞𝐫 𝐑𝐢𝐜𝐡 𝐅𝐨𝐨𝐝𝐬: Cucumbers, watermelon and leafy greens.

These foods not only keep you full but also provide essential nutrients for optimal health. Ready to fuel your body the right way? 🥑

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But if you need that extra push to reach your fitness goals, our expert trainers at Conan Fitness are here to help you every step of the way.

Whether you're just starting out or looking to hit a new PB, we've got the support and motivation you need. Let's smash those goals together! Send us a DM for more info 💪

www.conanfitness.com

Prioritise recovery!

Did you know that recovery is just as important as your workouts? Allowing your muscles to repair and grow stronger after exercise is essential for progress. Make sure to get enough sleep, stay hydrated and incorporate rest days into your routine!

Try foam rolling or stretching to alleviate muscle soreness and improve flexibility. Don’t underestimate the power of recovery in achieving your fitness goals! 💪🏽

www.conanfitness.com

❄️ Embrace the chill! ❄️

Did you know we have an ice bath ready for use at our gym? It’s open to both members and non-members! Regardless the season, the benefits of an ice bath are incredible:

- Reduces muscle soreness: speed up your recovery time and get back to your workouts faster.
- Boosts circulation: improve blood flow and reduce inflammation.
- Enhances mood: cold therapy can boost your mood and energy levels.
- Strengthens immune system: regular cold exposure can improve your immune response.

Don’t let the winter chill stop you—come and experience the revitalising effects of our ice bath! 🧊

https://conanfitness.com/ice-bath-therapy/

𝐀𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐏𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥𝐬! This one's for you...

Join our friend Michelle at Mercy Physiotherapy for an essential workshop on Women's Health tailored just for you!

🗓️ When: Saturday, 24th August, 12.00pm - 2.00pm
📍 Where: Mercy Physiotherapy Clinic, Lower Ground Floor, St John of God Mt Lawley Hospital, Ellesmere Road, Mt Lawley, WA 6050

Workshop Highlights:
- Theoretical presentations & practical sessions
- Focus on women's health through pregnancy, postnatal recovery, menopause
- Topics covered like pelvic floor weakness, postnatal abdominal separation, post-menopausal bone density loss and more
- Gain insights to better support your clients

Cost is $50 and spaces are limited so book your spot now! https://www.trybooking.com/CSPFP

Let’s work together to ensure we’re all on the same page when it comes to women's health and exercise! 💪

And a very legitimate reason to workout too! 🥗🌮🍱🍲🍝

www.conanfitness.com

Wondering how much protein you should be eating daily to support your fitness goals? Here's a simple guide to help you figure it out!

Choose your activity level:

🛋️ 𝐒𝐞𝐝𝐞𝐧𝐭𝐚𝐫𝐲 (little to no exercise): 0.8-1.0 grams of protein per kg of body weight.
🏃‍♂️ 𝐌𝐨𝐝𝐞𝐫𝐚𝐭𝐞 (regular exercise, 3-4 times a week): 1.2-1.6 grams of protein per kg.
🏋️‍♀️ 𝐀𝐜𝐭𝐢𝐯𝐞 (intense exercise, 5+ times a week): 1.6-2.2 grams of protein per kg.

For example a 70kg person who is moderately active would need 84-112 grams of protein daily.

Remember, protein is essential for muscle repair, growth and overall health. So if you're not sure how to hit your protein goals, ask our expert trainers for personalised advice and meal planning tips! 🥩🧀🍗

www.conanfitness.com

📅 𝐑𝐞𝐦𝐢𝐧𝐝𝐞𝐫: 𝐍𝐞𝐰 𝐓𝐢𝐦𝐞𝐭𝐚𝐛𝐥𝐞 𝐒𝐭𝐚𝐫𝐭𝐬 𝐉𝐮𝐥𝐲 𝟏𝐬𝐭! 📅

Exciting changes are coming! Starting July 1st, our updated group class timetable will be in effect. Get ready for more variety and new classes 💪

Whether you're an early bird or prefer evening workouts, we've got something for everyone. Check out the new schedule and plan your sessions in advance 🌟

www.conanfitness.com

New week, new opportunities! A chance to set new goals, embrace new challenges and push yourself to new heights.

Whether you're aiming to hit a new PB, try a new class or simply stay consistent with your workouts, this is your week to make it happen.

Remember, the journey is just as important as the destination. Let’s tackle this week with determination and positivity. You’ve got this! 💪

www.conanfitness.com

Your journey to fitness begins with self-belief. Join our community at Conan Fitness, where we support and uplift each other every step of the way. Let’s turn those 'I can't' moments into 'I did'!

Ready to get started? Come join us and discover the power of belief! 💪🏽

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Did you know that proper warm up and cool down routines are crucial for preventing injuries and improving performance?

Spend at least 5 minutes warming up before your workout and cooling down afterward to keep your muscles and joints healthy! 💪

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Did you know that magnesium plays a crucial role in muscle function and recovery? It helps prevent cramps and supports energy production during workouts.

Include magnesium-rich foods like spinach, almonds, and avocados in your diet! 💪🥑🥬

www.conanfitness.com

🚨 New Timetable Alert! 🚨

Starting from 1st July, we’re excited to roll out our updated group class timetable!

Get ready to enjoy more variety to help you smash your fitness goals! 💪🏽 Whether you're a morning person or prefer evening sessions, we’ve got something for everyone.

Check out the new schedule and plan your workouts to make the most of our amazing classes led by our expert trainers. Let's continue to grow stronger together!

www.conanfitness.com

But seriously, if you've been 'thinking' about starting your fitness journey, stop thinking and start doing! Send us a DM now! 💪🏽

www.conanfitness.com

Success doesn't just happen; it's planned 🗓️ To ensure you hit your fitness goals, take a few minutes this Sunday evening to plan your workouts for the week.

Decide which classes you'll attend, set your goals and prep your meals. When you have a clear plan, it's easier to stay committed and avoid excuses.

Remember, failing to plan is planning to fail. Let’s crush this week together! 🔥

www.conanfitness.com

With the colder months upon us and all those pesky bugs going around, it's more important than ever to look after ourselves. Here are some top tips to keep your immune system strong and your body healthy this winter:

Boost your immune system: load up on vitamin-rich foods like citrus fruits, berries, and leafy greens. These are packed with vitamins C and E, essential for a strong immune system.

Stay hydrated: even though it's colder, don't forget to drink plenty of water. Staying hydrated helps your body fight off infections more effectively.

Get enough sleep: aim for 7-9 hours of sleep each night. Quality sleep is crucial for your body to repair and strengthen its immune defenses.

Exercise regularly: keep up with your fitness routine! Regular exercise boosts your immune system and helps your body fight off illnesses.

Remember, taking these small steps can make a big difference in keeping you healthy and strong throughout the winter months 💪🏽

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Here's a valuable tip: prioritise proper form over lifting heavy weights.

While lifting heavy can be exhilarating, it's essential to maintain correct technique to prevent injuries and maximise muscle engagement. Focus on executing each exercise with controlled movements, ensuring proper alignment and activation of the target muscles.

Gradually increase weights only when you can perform the exercise with perfect form. Remember, quality repetitions trump quantity when it comes to building strength and muscle mass. Not sure on your form? Our expert trainers are here to help! 🔥

www.conanfitness.com

It's the ultimate body type if you ask us! 🌮

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Please take note of our class times this coming WA Day public holiday! 💪🏽

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