Ascend With Wellness

Swimming Lessons kick off this Monday at Sandgate Aquatic Centre.
To book your children in please call us on 07 3269 7946.
All Bay HC members receive 10% off swimming lessons when showing their Bay HC member keytag.

Stage 3 restrictions have been lifted therefore changes include: showers back open, up to 100 people in the pool allowed.
Remember- to bring a towel, scan your tag, sanitise hands, common sense on social distancing.

Remember to follow us on facebook and instagram for all important updates ☺

PUSHUP CHALLENGE
Thanks alot for nominating me 🤙




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Can you guess these right?

Thursday Morning Illusion... to get our brains warmed up 🤣🤪

These little tricks help us to stay focused and concentrated on day to day activity... its not all physical here at the Bay HC. Mentally training yourself daily is just as important in creating physical awareness.

Another good sesh gone right... determination and persistence gets results 👊

🍌

Look at this girl go!!! Such amazing progress over the last few weeks.
First time on and off the BOSU by herself. After living with arthritic degeneration in her joints diagnosed with Osteo, Marissa has to manage her training days around her flare ups and be confident in varying her intensity and ability. Marissa has much more improvement in her knee strength, and can stabilise herself more on unstable flooring.
She used to get pain around her lateral/ collateral side of her miniscus due to loss of knee cartlidge, and often the pain arose from the friction between her bones and changes to bone tissue... however we were pretty keen to rebuild that tissue... that muscular skeletal tissue and support her knee again. Now look at her here!!!!
Marissa has been following a strict exercise program which consists of Aqua aerobics and deepwater running, strength and conditioning rehab, and physio.
Recently diagnosed with Vertigo, she is also only just able to add kettlebells 'overhead' to her training and she is absolutely smashing it with controlling and stabilising movements on the Bosu. Such improvement!! 3 weeks a go Marissa needed some support to get on the Bosu and now she can do it on her own! 👏👏
Her goal is to walk Disneyland with her family over 4 days unassisted and without a wheelchair... which she was told she would need with the condition she is currently in.
We are going to help her in every way we can to be physically able to do this. Go Marissa 👊

When you have access to limited space and equipment, sliders are a great way to make basic bodyweight moves even more fun and challenging while being easy to take with you anywhere!

Core burn:
* hold plank position
* brace and hover on time
Shoulder burn:
* left forward slide * right forward slide
* left wide slide
* right wide slide

Challenge... both forward and then both side.

Common injuries of the knee involve Anterior, Posterior, Crucial and Collateral ligament tears or breaks. Orthos are often patient for the first 6 months post injury to allow the client to rehabilitate themselves and try to prevent the unnecessary risk of any further damage.
One of my fav exercises is the basic calf raise. Both flexion and extension to improve the elasticity or the joints. The extension and flexion allow range of motion 'mobility of the muscle and we can test it's function starting at body weight then loading assisted with a smith machine.

Let’s be honest. Most people equate exercise with achieving a fit body or losing weight. It’s about so much more. Being physically active is about empowerment, and feeling healthy, beautiful, and powerful in your own skin. Those who exercise regularly know one thing—it’s addictive! How does exercise every day make you feel empowered?

First time plank position to stabilise scapula and brace rotator cuffs. We are also working on stabilising and controlling upper limbs and wrist extensors.
When removing one arm from position it becomes mentally tougher to maintain good posture. For the first time since Rochelles injury she can now lift and brace on her own. 👏👏

Best hip thrust exercise for glute gains 🍑

I like to prescribe hip thrusts for clients with knee pain caused by weak glutes. It's when the gluteus maximus muscle is not functioning correctly movements of the knee and therefore becomes problematic. Overtime stress and pain can result. One of the major muscles that help control the rotation of the knee side to side (supporting the forward & backward hinge function of the knee) are the glutes.

'Butt' I love it when they ask for a " butt lift." Enough about the function & physiology...😂🤣

These b***y building and b***y strengthening exercises like hip thrusts - also known as glute bridges to some are so powerful - they build b***y size fast.

To add another level to the hip thrust/bridge - try supersetting a body weight squat with a focus on depth to help loosen out groin muscles and hip extensors.

You don't get the butt you want by sitting on it 😍
***y ***yworkout

World's Greatest Stretch
Increase thoracic mobility & extension of your spine before compound movements.

Working with TRX push/pull exercises to condition chest back & shoulders.
Note instability in 'R' traps. Jacqui suffers mild thoracic scoliosis & inflammation in the subacromial bursa.
a must

Marissa has been her own athlete of drive and determination in everyday life. She strives to get things done, and doesn't stop to smell the roses 😍⚘
One thing though is that a small part of her brain the cerebellum lacks balance, coordination and movement. A number of conditions diagnosed to cause this imbalance of brain structure means we have to get back to basics and retrain her again to think before she moves. Like the brain telling the muscles (groups of them) to function together.
So she was up for the test with single leg step ups. I offered the 3 options of intensity vs ability.
1. 2 x 5kg dumbell step ups with raised knees
2. 1 x 2kg dumbell (holding with 2 hands above head) step ups with raised knees
3. Body weight step ups with raised knees.

She opted for number 1 first, which was a true test of function. Because it involved more thinking of the brain. We had to break the exercise down and sound it out step by step. If you turn up the volume of this video you can hear her talk herself through it. "Squeeze bum, brace tummy, look to the box, one foot up, step on box , etc)."
When removing the weights she was able to fasten the movement until on the box when she had to reset her thinking to stabilisation and control. Then pause. Then raise 1 knee.

The function and Physiology of the body is just incredible and such an eye opener. In a few weeks... we will see some huge improvement on Marissa.

Repeat repeat repeat!!!

Meet Kayles... A woman of pure determination and persistence.
She is an incredible mum ready to bounce back..( she looks 'damn fine 👌🏻' anyways... So I've told her we will build up the muscle and sculpt her to pre baby bod.. which was when she pole danced and had abs of steel. We will work on muscle separation and core strength through a strict conditioning program.. rehabilitating from the inside out.
With me, she stays accountable and is forced to maintain her new habits to enable her to reach her short and long term goals. Her diet is macro counted and her Instagram is super dedicated to health and fitness. Love this about her!!!
In this session she asked me about the Smith Machine... So I spent this time working her on it. Large muscle groups were the focus, and understanding push/pull exercises.
Here she practises the hardest of them All- the overhead lateral press (or extended shoulder press). Kayles has a natural hyperflexible ability to overextend and over retract. So we safely did this to fatigue with a focus on improving joint elasticity so that she could condition her whole muscle from top to bottom within the full push pull exercise. This exercise is one that must be done properly and I would only recommend you do it if you can perform it safely enough without putting tension on your neck.

Nice work Kayles - I'm glad you're loving this!

YEP this is what progress looks like!
A year ago Rochelle reached into the back of her car to get her oversized handbag and ended up with a lateral tear in her shoulder.

She had her hysterectomy 6 weeks later and 2 weeks after that ended up with frozen shoulder. She says it's the most painful injury shes ever had.
After seeing a specialist after weeks of sleepless nights she was diagnosed with frozen shoulder. She had to get a cortisone injection and 3 times a week physio. The recovery is 18 months for this injury.
For the first time she was able to do a TRX pull and push chest exercise. The mobility of her shoulder capsule has improved incredibly and we are now able see a solid measure of change in function.
Rochelle still has a long way to go but she know she's got this.

Important info & recap for tomorrow's BOOTCAMP with Commando Steve at The Bay Health Club.

Tomorrow 7am we kick off bootcamp at the 50m pool end in front of the splash pad entrance. Please arrive 10mins early.
Arrive through the Carpark pool entrance of the Aquatic Centre - do not come up to the gym. Please scan your Bay HC keytag at pool reception & enter through. Please note public access will commence later at 8am so we have exclusive member only access for this event only.

👍 Please bring a spare towel and change of clothes
👍 Photos with Commando are welcome. Hashtag us on Insta and .
👍 Please bring a full bottle of water. Fruit & electrolytes on hand.
👍 Please sign our bootcamp attendance sheet on the day
👍 If you didn't get our confirmation sms yesterday please call us on 3269 3786

Be ready!!!

Visit us on Facebook for full video🙏

Kayles did so well today... she is working hard to get her pre mum bod back when she was a competitive pole dancer 🙌💪🙏👏

20kg plate Russian twists with alternating walking lunges...after a 5km run 🙈