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Crux Health and Fitness

Crux Health and Fitness is a personal training based business aimed at aiding anyone and everyone. Our focus is on health, fitness and fun!

07/02/2017

Romanian Deadlift

A great exercise for athletes and the general population. For athletes this is great to minimise hamstring injuries through eccentric loading. This exercise can be used for hypertrophy and to increase strength.

If you want help with your training and nutrition pm Crux for more info.

17/01/2017

The plank. A static exercise that is great for core control and strength.

Tips to remember:
1. Keep your elbows below your shoulders.
2. Squeeze your glutes, quads and abs for optimal contraction.
3. Don't have your hips too high or too low.
4. If you feel any pain in your lower stop the exercise.

To reach your goal pm Crux Health and Fitness or message Matt

15/01/2017

Well it's been a great start to the new year for many different individuals!

No better way to start the morning then getting in a solid lower body session. Beginning with body weight and light weights however will be building up the weight as Azubah progresses. Looking to improve her technique and body composition.

If you would like some help just pm or message. Matt Mob: 0433878333

Photos from Crux Health and Fitness's post

26/07/2016

As of this year Matthew has graduated from his undergraduate degree and is now a qualified exercises scientist but also now has become a strength and conditioning coach recognised by the ASCA.

There is still more work to go in this field and current study but the future is bright with a future job opportunity.

If anyone needs training or just advice message through and we will get back to you.

30/03/2016

Yesterday was a great day for one our clients who is pursuing his calling of God on his life. Matt has headed of to Dubai to spread the word and yesterday we did some re-testing to see how far he has come.

Matt has lost multiple cm's all over his body and has felt huge improvements in his health and fitness. There have been substantial gains in his strength and a huge improvement in squatting performance.

Great effort from Matt and lots more hard work waiting for him when he gets back!!

08/03/2016

It's been a long and hot day for many people however it doesn't stop people who really want their goals!!

Some repeat sprint efforts, boxing and finishing with the rope. Jen worked hard and got through sweaty and sore by the end.

Jen is a former track runner looking to keep her fitness up, gain some muscle, tone up and become more explosive.

Hard work = results!! Great work and keep the training going.

01/03/2016

Another strong effort from one of our clients, Jono!! Skipping is a great way to work those calves and allow you to concentrate your mind on doing this task for a long period of time.

Great work Jono and enjoy watching the results come your way!!

25/02/2016

Self Myofascial Release (SMR)

Simply put SMR is using your own body weight on a foam roll or ball, massaging and stretching the fascial system. Fascia is the connective tissue which stabilises, attaches and encloses most structures in the body, including muscles and internal organs.

The fascia is part of the kinetic chain which is made up by soft-tissue system (muscles, tendons, ligaments and fascia), our neural system (nerves and CNS) and articular system (joints). Each of these parts work interdependently of each other. This means if one of the components is not functioning efficiently, the other components must compensate which can lead to imbalances, injuries, decreased flexibility, muscle stiffness etc. However by using a SMR program we can improve muscle imbalance and performance.

SMR can be performed in many ways through many objects such as balls, foam rollers, rolling sticks and PVC pipe. Be careful with foam rollers as they tend to have a soft density which won't be as beneficial however for beginners this is a good option as this can create a lot of pain for people not accustomed.

When performing a SMR program apply pressure through your own body weight and move slowly through the muscle, resting on any sore spots until they feel relaxed. TECHNIQUE IS VERY IMPORTANT!!

Tips:
- Slowly roll up and down each muscle. Avoid rolling fast as it won't be as beneficial and may increase muscle tension.
- Stop at sore areas in muscles for 20 - 30 seconds until the muscle feels relaxed and loose.
- Many different items can be used. When using balls work in small movements, however when using a roller/PVC pipe roll in slow movements up and down the muscle changing the angles as you go.

Add this in to your program and watch your performance improve.
Train Hard!!

10/02/2016

Really strong effort from one of our clients Matt!! This is his first set of ropes with 30 seconds work to 30 seconds rest. Smashed it out and his arms will be sore. Great work Matt!!

28/01/2016

Welcome to Crux Health and Fitness!!

It's been a long time coming and a lot of hard work however its now official.

My name is Matthew Walson and I am the owner and head personal trainer. I have completed my undergraduate degree in Exercise Science (Sports Practice) and have both my Cert III and IV in fitness. On top of this I am currently completing a Masters of Human Nutrition.

Contact me on 0433 878 333 for a free consultation!!

Have a great week and look forward to helping you all achieve your goals in 2016

Cheers,
Matt