Sally Bromley Strength and Conditioning

This week is Winter Solstice. What better way to move through the last half of winter then to begin to build your strength?

Our workshop this Saturday (22nd) can help - Strength Redefined - Live stronger

Click here for more info:

Strength REDEFINED THIS SATURDAY - 22nd June Are you looking for specific guidance on how to train well? Want to avoid injury and build a resilient body? Using AI you can generate individualised workouts, including adjustments for injuries, abilities, and fitness levels.

Want to stay fit on your holidays?

Our workshop will empower you with the knowledge to use AI for creating effective workouts with minimal equipment. Whether you're at the beach, in a hotel room, or exploring the great outdoors, our strategies will keep you active and energized. Join us and discover how technology can enhance your fitness routine! 🌟🏋️‍♂️🌴

Workshop 22nd June, 9am-1pm. Snacks provided, plus get a free portable charger and gear bag! Links to the program in comments.

"It’s like having a virtual assistant for coaching!"

Are you a sports coach? Do you work with groups of people, all needing slightly different training?

In seconds you can generate a whole team workout, including adjustments for injuries, abilities, and fitness levels.

>> 10 Tickets Only (well, less now) Safe lifting practices
> How to avoid mistakes in programming and lifting
> How to plan for your long term health and wellbeing
> Easy, effective options for travel
> How to take your sports performance to the next level

As part of the workshop, you'll get a bunch of info to take home, plus a cheeky portable charger (no more flat batteries at the gym), and a string bag to put all your gear in!

And we will periodically feed you snacks so your brain and body stay happy 🙂
Message me or reply to this post if you have any questions!

Are you tired of aimless workouts at the gym? Do you have fitness goals but are unsure how to achieve them?

AI is revolutionizing the way we exercise! On June 22nd (9am-1pm) I will be co-hosting a workshop with Shannon Esposito (EP) that will give you with tools and tips to build the best workouts in seconds (rego links are in comments).

On the fly, make a session to target your glutes, or find solutions for that annoying shoulder pain. The info that AI provides is comparable to having a Certificate 4 in fitness — all you need is to know is what to type in. It's time to train smarter, not harder.

We will also teach you:
> Safe lifting practices
> How to avoid mistakes in programming and lifting
> How to plan for your long term health and wellbeing
> Easy, effective options for travel
> How to take your sports performance to the next level

As part of the workshop, you'll get a bunch of info to take home, plus a cheeky portable charger (no more flat batteries at the gym), and a string bag to put all your gear in!

And we will periodically feed you snacks so your brain and body stay happy 🙂
Message me or reply to this post if you have any questions!

Try a new way to exercise with AI. It makes workouts just for you and gives you tips. It's like having a clever coach with you all the time.

Saturday June 22, 9am-1pm Workshop - 10 TICKETS ONLY (well, now there are less)

Getting the info you want has never been easier. This workshop will teach you how to use AI to get fitness guidance in SECONDS. Afterward, you'll be able to build simple and effective training programs for home and travel. You'll know what to do on any given day, at any given location, with any type of equipment.

We will also teach you:
> Safe lifting practices
> How to avoid mistakes in programming and lifting
> How to plan for your long term health and wellbeing
> Easy, effective options for travel
> How to take your sports performance to the next level

As part of the workshop, you'll get a bunch of info to take home, plus a cheeky portable charger (no more flat batteries at the gym), and a string bag to put all your gear in!

And we will periodically feed you snacks so your brain and body stay happy :)

More info at link in bio. This is a collaboration with Shannon Esposito, a qualified Exercise Physiologist.

10 TICKETS ONLY

AI is a game-changer in the fitness industry. Why not use it to your advantage?

From personalized workout plans to data-driven insights, in this 4-hour workshop you'll discover the myriad benefits of incorporating AI into your training regimen.

We will also teach you:
> Safe lifting practices
> How to avoid mistakes in programming and lifting
> How to plan for your long term health and wellbeing

And we will periodically feed you snacks so your brain and body stay happy :)

Click here to grab your ticket!
https://forms.wix.com/f/6973623857403920694

Click here for more information:
https://www.sallybromley.com/strengthredefined

This is a collaboration with Shannon Esposito, a qualified Exercise Physiologist.

HAPPY ALMOST NEW YEAR!

I have enjoyed reviewing our 2023 training footage and decided to compile it into a video. Take a look!
It's been a blast, thank you to everyone for your generosity of spirit and your efforts in the gym. Here's to another stellar year in 2024!

Please note: If you can't see yourself, it is because you haven't completed the media release. If you would like your video or pictures removed, please email me at [email protected]

Happy New Year! SBS&C 2023 Wrap Up This video showcases some of the types of training we do at Sally Bromley Strength and Conditioning's Gym On George location this year. It's been a blast! Th...

Are you a female or non-binary personal trainer or strength coach?

Are you looking to link with like-minded people to troubleshoot work issues, start a business, or find out HOW ON EARTH WE GET INTO PROFESSIONAL SPORT?

Come to this networking event! Free for ASCA members, $20 for non members. We booked the time from 12-2pm so it conincides with lunch, and hopefully means people with kids can come. Woohoo!

PM me if you have questions. I hope to see you there!

230915 | Canberra | PD & Networking event | 15 Sep Canberra S&C Networking Event brought to you by the Women’s Advisory Committee LOCATION: Pick Up Stix Café - National Hockey Centre, 196 Mouat St, Lyneham ACT 2602 Networking Event for S&C coaches...

AAAAANNNNNDDDDD if you're a q***r (LGBTQIA+) you'll get a 10% discount! Yep, I will pay your Gay Strength Tax to the ATO. That's what GST stands for, right?
In all seriousness, if you identify as q***r, you get a 10% discount.
Shoot me a message or click the link below to register :)

🌈🌈🌈🌈
Bring on the rainbows!
🌈🌈🌈🌈

Expression of Interest - Winter Buddies Program Take this survey powered by surveymonkey.com. Create your own surveys for free.

Do you want to set some new health habits this winter? Keen to meet new people, try new things? Come lift with us!

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Check out the link for more info, or send me a direct message.

GET STRONGER THIS WINTER Winter Buddies is an 8 week program where new lifters work 1:1 with a mentor in small group classes (max of 8 per class, 4 new lifters and 4 mentors). You'll learn excellent lifting technique while improving your strength in a supportive, fun environment. Click the video below to see what we did las...

Spots in small group training are avaliable this spring. Direct message me or click below for more info :) It's always lovely to work with past and new clients!

SNAG A SPOT BEFORE IT'S GONE Small group sessions avaliable - don't miss out!

Bosu balls are often sold as injury prevention tools, as they challenge stability, and the theory is that by improving a person's balance ability their risk of injury is reduced.

The truth of the matter is that the simple training is more effective - Get strong = reduce 2/3 of injury. Plus all the normal performance enhancements that come with strength. It's a pretty good deal and no need to splurge on a bosu!

You Don’t Need To Talk To Communicate

Law student turned Olympic talent coach Elisabeth Oehler talks communication in the Art of Coaching podcast. And my goodness, this episode is excellent. Whether you’re coaching workmates in a board room, working with a team or sportsperson, or just looking to improve yourself, this podcast has actionable information you can use. I am halfway through and already I have new gems of information to apply to my coaching practices.

Listen here https://open.spotify.com/show/0oeo9ie88hgUtMxBMwvY5v

My first gem? Communication doesn’t need to be talking. How I enter the room communicates whether my athletes should be relaxed or tense. How teammates treat each other communicates their values and goals. And what is happening in communication between us is far more valuable and impactful than the sports science behind the training program. Interestingly, I have noticed in myself, when I am feeling insecure about myself, my curiosity and enquiry about other peoples lives goes out the window. My energy points inward and I am a worse communicator.

I invite you to think on your own experience at work, in relationships, in sport or exercise (and highly recommend you listen to the podcast). When do you feel you communicate the best? When is communication hard?

The Art Of Coaching Listen to The Art Of Coaching on Spotify. Hosted by best-selling author, speaker and performance coach Brett Bartholomew, the Art of Coaching Podcast is a weekly show aimed at getting to the core of what it takes to change attitudes & behaviors in the weight-room, boardroom and everywhere in between...

How Ease Will Trap You In Sameness

Have you been in the gym, feeling good, nailing an exercise, only to have me walk over and change it? You might think “Sal! Can’t I just do this one for a while and feel good about it for two seconds before you change it?” Today I am going to tell you why my answer is always “No”. Why I can’t let you sit in comfort and call that “good training”.

Why training won’t ever be easy.

The brain is a plastic organ, it grows and changes constantly. You will not be the same person you were before you read this article. Read that sentence again. AMAZING! The brain is always learning, ironing out inefficiencies. And there are ways we can accelerate learning by putting our brain into a plastic state. It’s possible to get into a plastic state in one task and use that state to rapidly learn in another. In fact, this is what often happens during exercise - why after 2 minutes of intense exercise, our brain function improves for up to 2 hours (see this talk https://youtu.be/BHY0FxzoKZE?t=421)

So how do we access this plastic state? Through frustration.

This excellent talk by a neuroscientist was sent to me by my martial arts coach and it blows my mind. I had to share, here it is https://youtu.be/hx3U64IXFOY?t=1007

Frustration is “the feeling of being upset or annoyed as a result of being unable to change or achieve something”. Frustration is the outward sign that the brain is working hard. And when we are frustrated, an internal process is occurring where neurons which are unhelpful are being highlighted. Once the ineffective pattern is identified, a new one can be trialled. Think of it like a game of Articulate, don’t know what the right thing is (because you didn’t read the card with the thing on it), but your partner can narrow down the possibilities by telling you what all the wrong things are. For example, “A drawing implement, that’s not a pen, that you would use on paper, that doesn’t have ink”. The more things you know that isn’t the answer, the clearer the answer becomes. We would eventually guess “Pencil”.

To describe a pencil, we need foundational knowledge of other things – what is a pen, what is ink. The brain also operates on relational knowledge, the notion that something is like something else. A pencil is like a pen, they are both drawing implements. The brain links concepts together to try to narrow down the millions, BILLIONS of possibilities in the shortest time possible.

Now imagine you’re trying to learn to do a back somersault. In order for the brain to narrow down the millions of different ways you could approach this trick, you need to know all the ones that don’t work. You will need to make mistakes. The mistakes cull down the possibilities, and we basically stumble onto the right pattern. Firstly, we need foundational knowledge. For all learning, teachers try to relate one skill to another so we can practice parts and fit them into a whole. A back somersault is like three skills combined: a straight jump, into a backwards roll (in the air), into a landing. We can practice all parts of a back somersault, but there are transitions between skills that can only be learned when performing the whole skill. And there will be mistakes in all parts, including the skills we have practiced before, when we fit them together. When there are mistakes, the active culling of possibilities is happening. If we work into the frustration, it happens deeply and can put us into a plastic state. If we work into a plastic state, it can bleed over into the next activity.

But what about “flow”? Flow is simply an expression of what is already there. Flow does not belong in learning, nor should it be the goal. Flow is simply the automatic ex*****on of the pattern that has already been culled down. Andrew talks about flow as well and what it is more deeply. If you haven’t listened to the podcast yet, I highly recommend it. Not only does Andrew describe what a plastic state is, he actually tells us how we can get into one! It can also help us reframe frustration as a positive learning state.

Her Life Depends On It - BE LOUD WITH ME!

Today I want to share some startling statistics with you. These provide the “why” of my push to get my strength training and social change program for girls (YouMove) funded in Aussie schools.

But first, some background on the organisation that published these stats. In 1974, Billie Jean King opened the Women’s Sports Foundation, a national charitable educational organization seeking to advance the well-being and leadership skills of girls and women through sports and physical activity. Since it’s opening it has led and published a range of studies on the wellbeing of girls.

One major finding? Sport is protective. Participating in sport gives girls a safe place. A place to ask questions, a place to learn. A place to find support and understanding. And most importantly, to build a strong sense of self. This report shows that sport is protective against a host of issues such as:

Breast Cancer: One to three hours of exercise a week over a woman’s reproductive lifetime (the teens to about age 40) may bring a 20-30% reduction in the risk of breast cancer, and four or more hours of exercise a week can reduce the risk almost 60% (Bernstein et al, 1994).

Depression: Women and girls who participate in regular exercise suffer lower rates of depression (Nicoloff and Schwenk, 1995; Page and Tucker, 1994).

Su***de: Female high school athletes, especially those participating on three or more teams, have lower odds of considering or planning a su***de attempt (Sabo et al, 2004).

There are more stats just as amazing, check out the article here:https://www.womenssportsfoundation.org/wp-content/uploads/2016/08/her_life_full.pdf

Sport can also improve educational outcomes, and the positive impacts of school sports is the same regardless of gender. Despite this strong evidence, the Australian government has been gradually pulling physical education out of the curriculum, and if it’s a lesser focus in the curriculum, teachers won’t get as much PE training in a Dip Ed. It has become a snowball effect, one that external organisations, such as the Physical Activity Foundation (https://paf.org.au/), are working to change. The YouMove program is running at Ainslie Primary in an online learning capacity. After we collect the final data set at the end of this term, we will crunch the numbers and package it up to apply for funding.

Reading this article again, I am reminded that Aussie girls lives depend on us. If we know something to be true, like ALL girls should have access and support to be physically active (not in a wishy-washy tokenistic way, but a real, action-based way), then we have to be loud about that truth. THIS IS ME BEING LOUD. Is there a truth in your life that you need to be loud with? I invite you to start a little yelling. Other than being therapeutic, it might actually change something!

I am lucky to be in collaboration with some awesome women who are also yelling about this topic - Lucille Baille (General Manager, Uni of Canberra Capitals), Carrie Graf (Director of Sport at Uni of Canberra) and Amy Kilpatrick (Deputy General Counsel at ANU). We are aiming for Australia-wide implementation. Watch this space. And in the meantime, have a think on your own life. We train to have healthy bodies, but what are we going to DO with them? Is there a truth, deep inside you, that feels right to yell out loud?

WOOT! It's here again!
The annual Winter Buddies program kicks off next week. Spots are filling up fast. If you're keen to participate, please go to the link below and complete an Expression of Interest.

Brief details:
- 8 week lifting program
- Work 1:1 with a mentor
- Friday evening (6:15pm) and Sunday arvo (4:15pm) sessions avaliable
- Only 5 spots left for new lifters

Have fun, build strength, make friends! This is the perfect introductory program to lifting weights in a safe, effective manner. No experience in gyms or doing fitness activities required. Complete an EOI today!

https://shoutout.wix.com/so/50NflYjte?languageTag=en

GET STRONGER THIS WINTER Winter Buddies is an 8 week program where new lifters work 1:1 with a mentor in small group classes (max of 8 per class, 4 new lifters and 4 mentors). You'll learn excellent lifting technique, while improving your strength in a supportive, fun environment. COST: $27.50 / session TIMES: 6:15pm - 7:45...

Excited to introduce more women to the benefits of strength training in 2021!
Join me, share your knowledge, have fun, get stronger.

Womens Open Gym Launch Jul 11, 9:00 AM 26 George St, Oaks Estate ACT 2620, Australia