Base Health and Fitness

B***y building tips. 🍑

* Eat. Probably more than you think and plenty of protein. 🍔
* Train hard, lift heavy. No one builds glutes with a band alone. 🏋🏼‍♀️
* Apply progressive overload. This means striking to the same exercises for a period of weeks and aiming to be better each week. Don’t change it up too often. ⬆️
* Rest and recover. Fitting 6 leg days into a week won’t get you results faster. 😴
* Be patient. Good glutes come to those who work. ⏰

Don’t let self-doubt rob you of your potential.

At the end of the day if you keep telling yourself you can’t. You won’t.

Positive self talk goes a long way to your success. Start practicing it each day and watch your life and outlook on life change for the better.

⁠

Start your week right! 💪🏼

Sunday reminder to schedule your gym sessions in this week!!

LSKD CODE: BASECREW15

Progress over perfection.

In an ideal world our training and nutrition would be perfect. But in reality its rare we have a ’perfect week’.
* The kids are sick so you’re not sleeping well.
* You’ve worked overtime so you’ve missed the gym 3 times.
* You’ve got a 21st this weekend so you’re going out drinking.
* Uni has been crazy so your stress levels are super high.
Life happens. Rarely will you get to Sunday and think “that was perfect the perfect week”
So instead of throwing a tantrum and thinking “fck it I’ve ruined it already I might as well wait until Monday” aim for progress.
* Last week you only managed 2 gym sessions, next week we want 3 or 4.
* Last week your nutrition was all over the place so this week you’ve meal prepped all your lunches so you know you won’t have to eat out.
* You’ve got another event on this weekend so you’ll make small allowances through the week to give you breathing space and you’ve planned some healthier hangover snacks.
* You’ve scheduled a few walks with a friend to relieve some stress and give you some active time out from study.

So think to yourself “where can I progress next week? How can I be better than I was this week?” Because any progress is great progress!

BASE school photos 2024. 🫶🏼👯‍♀️

Need the whole gang in the next one.

If you’re new to the gym, but are keen to get fit, BASE is for you.

We have a huge variety of classes, from your more conventional group fitness classes, to our specific strength sessions, with some yoga to tie it altogether.

BASE has something for everyone and allows you to find the fitness thats right for you.

It’s only $69 for your first month, so really - you’ve got nothing to lose.

When should you add weight to your lifts? 🤷🏼‍♀️

Everyone is always going on about progressive overload, so I get it. You want to progress each week so you want to up the weight. But are you ready?

There’s a few easy questions to ask yourself (or better yet, your coach) before you do.
- Is there any technical breakdown at this weight?
- Am I sore in random muscle groups afterwards?
- Am I compensating with other muscle groups?
- Am I still achieving my full range of motion?
- Can I get through all of my allocated reps without needing to rest?
- Am I just getting the weight up with zero care about how it looks or feels?

Based on these answers you can usually decide if you’re ready to progress with weight, or if you need to look for another form of progression.

Instead can you stick with this weight (or even drop back 🤯) and :
- work on fixing the technique issues?
- focus on technique so you’re targeting the appropriate muscle groups?
- increase your range of motion to your full depth and potential?
- get the extra reps without resting?

Progressive overload is not just weight!
Leave your ego at the door, focus on technique, work on your range and progress when you’ve earned the right. 😘
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What are the benefits of strength training?
Other then looking good naked, there heaps;
💪🏼 It makes you physically stronger (thats an obvious one)
🥙 Having more muscle means you’ll burn more calories
🤕 Lowers your risk of injury.
😃 Improves your mental and emotional health.
🤸🏼‍♂️ Increases energy levels
🦴 Improves bone strength and health.
👗 Elevates body image.
Now the negatives to strength training.
None….

Not . One . Single . Negative. Provided you are performing the exercises safely and with good technique, there is no downside to strength training. Whether you are young, middle-aged or old, weight training is for you. If you’re not already strength training, nows a good time to start. Take the first step.

Ft. Our beautiful Mumma to be 🥰

We always have space for you here at BASE or I am taking April Online coaching applicants now. 📱 DM me for details

Proud of our BASE community. 🥰

I am forever grateful for the community we have created here at BASE.

It’s supportive, encouraging, fun and absolutely hilarious.

Good gym vibes are a must, and I have to say the BASE members are very much good vibes only.

Join us today via the MindBody app. 🏋🏼‍♀️👯‍♀️

Our top fitness tips;

Find the form of exercise you enjoy.
Find a community that encourages you to be better.
Be consistent.
Be patient.
Enjoy the ride.

📸

fitfam

“My watch said I burnt 800 calories”.

Im going to burst a few bubbles here. But you did not burn 800 calories in that workout. Sorry….. not sorry.

Not only are smart watches and calorie counters widely inaccurate but they trick people into thinking they’ve burned more than they have which often leads to eating back more then they should.

Rather than tracking your calories burned. Track the food you’re taking in. Use data each week to see if your body is doing what you want it to and make changes to your diet not your workout regime.

You cant out train a poor diet.

Nutrition comes first - always.

🍫 Post Easter nutrition. What you should be eating 🍫

Exactly the same as you were eating before Easter. There’s no need to punish yourself or drastically restrict yourself.

You ate the chocolate, I hope you enjoyed the chocolate, now you can move on.

Restricting yourself after you over eat or indulge in calorie dense foods only feeds into the “indulge - restrict” cycle.

You can get back on track, you’ll start right where you left off.

No need to stress, you haven’t lost progress or gained 2kgs of fat.

Are you making these 5 fat loss mistakes?

- Having an all or nothing approach. Having a calorie dense breakfast and throwing the whole day away because it’s already ‘ruined’.

- Wanting it NOW. If your fat loss is fast you’ll likely gain it back fast too. Be patient.

- Starting again on Monday. If it gets to Thursday and you’ve had a few bad days, don’t wait until the following Monday to get back on track. By then you’ve wasted another 4 days.

- Not considering your liquid calories. This includes coffees, healthy juices and alcohol.

- Restricting yourself so heavily that you’re counting the seconds until a “cheat meal”. If you cant wait to finish a diet, its not the right one for you. Think long term and sustainable dieting.

Remember last week how you said you’d start on Monday.

Today is Monday. No more excuses.

Get up.

Your goals won’t achieve themselves.

🍑 BASE B***Y - what can you expect? 🏋🏼‍♀️

Our BASE B***Y is a 45 minute circuit style class designed to smash your lower body and pump up your glutes!! 🍑

You can expect heavy sleds, hip thrusts, squats and Romanian deadlifts plus plenty of other goodies that will leave your legs trembling for hours! 🏋🏼‍♀️

📱 Check out our timetable on the MindBody app to book your place! 📱

It’s a love hate relationship. 👯‍♀️

Mostly love 🫶🏼

EMPOWER EIGHT

If you started the year with great intentions for your fitness but have fallen a little short of your expectations join us for our first challenge of 2024.

Designed to get you on track and set you up for a successful, healthy, happy 2024.

Whats included?
- Customised training to suit busy gym girls.
- Weekly check ins for extra accountability.
- Tailored nutrition to make dieting easy.
- Technique feedback and correction to prevent injury and maximise your workouts.
- Ongoing support and video correspondence.

EARLY bird prices available until the 12th of Feb!!

Tag your gym girls and msg us for more info!

EMPOWER EIGHT

If you started the year with great intentions for your fitness but have fallen a little short of your expectations join us for our first challenge of 2024.

Designed to get you on track and set you up for a successful, healthy, happy 2024.

Whats included?
- Customised training to suit busy gym girls.
- Weekly check ins for extra accountability.
- Tailored nutrition to make dieting easy.
- Technique feedback and correction to prevent injury and maximise your workouts.
- Ongoing support and video correspondence.

EARLY bird prices available until the 12th of Feb!!

Tag your gym girls and msg us for more info!

Are you stuck in a rut? Going to the gym is too much effort. You just cant be bothered.

My advice?? Bite the bullet. Book your class or session in. Set your alarm. Grab a friend thats going to keep you accountable. And get your ass back in the gym. Make it non negotiable. Dont allow yourself the excuse. Dont think up why you cant go.

I guarantee after your first good, hard sweat session you’ll feel better for it and you’ll be back in routine.

The first one is the hardest, but you’ll never regret it!

Timetable updates as of feb 1st 2024.

Bring a friend for free every Saturday in January!! 👯‍♀️

Working out is fun when you’re with your friends. So in January you can bring them for free!!

Who’s going to be your partner in crime??

We are back in the gym as of tomorrow.

All classes are loaded into the MindBody app, ready to be booked. Recovery room is back in full swing and open gym is available from 5.30am. 🏋🏼‍♀️

Our 10 class pass is still on sale for those of you looking to test the waters.
We also have a range of weekly and monthly membership options available!

📱Jump on MindBody or send us a DM to get yours📱

Gym confidence and how to achieve it.
* Understand everyone starts somewhere. Even the most experienced lifters were beginners once.
* Follow a plan. Having a PT or even an online coach that tells you what to do can eliminate that aimless feeling of wondering from machine to machine.
* Find a gym that makes you feel welcome. The first gym you go to doesn’t have to be where you stay. Trial a few places. Some gyms develop strong community vibes ( 😉) others not so much.
* Know that we’re all still learning. The girl over there squatting 100kgs that you’re intimidated by might be learning how to do pull ups. She’s probably nervous too.
* Wear clothes you’re comfortable in. Baggy, tight, lots of it, or not. Be comfortable BEFORE you arrive.
* Headphones - this one is personal preference. I don’t wear headphones because I like hearing whats happening around me, it makes me feel safe. If you prefer to block it out headphones can help. If you don’t want to be approached big headphones are a good idea too. Gives you that “leave me the Fk alone” kinda look.
* Ask for help. With equipment, with heavy lifts, with technique. People are so willing to help. Just try to find someone qualified.
* Remember no one is watching you. Everyone is too focused on themselves - and so should you. Just like you’re there for you, they’re there for them.