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21 Day Christmas Prep Challenge
December 1, 2017 @ 6:30 am - December 23, 2017 @ 7:30 pm
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Want to Earn Some Christmas Partying Brownie Points?
Getting worried how you will manage the Christmas bulge this year?
Well, we have a solution!
Join us for our 21Day Christmas Prep Challenge Shred.
We will give you the nutrition, recipe and meal guide, shopping list, accountability and our sound and world proven Science-based workouts, to take away the guilt for your upcoming party season and earn you some partying brownie points.
Beginner or advanced? Won’t matter, we totally cater to your needs…. everything is customised for you!
These 21 Days include 2 options;
* 3 Weeks with 3 days of training per week PLUS our famous SHRED
OR
* 3 Weeks with 5 days of training per week PLUS our famous SHRED
*** Various time slots are available so get in quick to reserve yours!
Shred starts December 1 with the workouts commencing Monday 4th of December!
Enquire now!
๐ฅ ๐จ๐ป๐น๐ฒ๐ฎ๐๐ต ๐ฌ๐ผ๐๐ฟ ๐ฃ๐ผ๐๐ฒ๐ป๐๐ถ๐ฎ๐น! ๐ฅ
Every drop of sweat, every rep, and every moment of pushing yourself takes you one step closer to your goals. ๐ชโจ Don`t underestimate the power within you!
๐๏ธโโ๏ธ Today`s Hump Day Challenge: Push your limits. Add an extra set, lift a little heavier, or run a bit faster. Break through the barriers you`ve set for yourself!
๐ฃ Remember these three things:
๐ชYou are stronger than you think.
๐ฐProgress is made outside your comfort zone.
๐ฉ The only bad workout is the one that didn`t happen.
๐ฅ Let`s make every workout count and keep our eyes on the prize. Your goals are waiting for you at the other end of your effort! ๐๐ซ
#MindAndMuscle #FitnessMindset #TrainYourBrain #MindOverMatter #GymMotivation #StrongMindStrongBody #FitnessJourney #thedojo #MindfulnessMatters #tfwfamilia #tfwcoffscoast #trainingforwarriors #homeofthediscerningfitnessenthusiast #coffsspecialsitrainingteam #tfw #coffsfitness #bestgymincoffs #Coffs #teamworkmakesthedreamwork #personalisedsmallgrouptraining #fitness
๐โโ๏ธ ๐๐น๐ฒ๐๐ฎ๐๐ฒ ๐ฌ๐ผ๐๐ฟ ๐๐ถ๐๐ป๐ฒ๐๐ ๐๐ฎ๐บ๐ฒ: ๐๐ฎ๐ฟ๐ฑ๐ถ๐ผ ๐ถ๐ ๐๐ต๐ฒ ๐๐ฒ๐ฎ๐ฟ๐๐ฏ๐ฒ๐ฎ๐ ๐ผ๐ณ ๐ฃ๐ฟ๐ผ๐ด๐ฟ๐ฒ๐๐! ๐โโ๏ธ
Don`t just lift, don`t just flex โ let`s talk about the powerhouse that is CARDIO! ๐ฅ It`s time to give those lungs a workout and boost your overall fitness to the next level.
๐ฅ ๐๐ฎ๐ฟ๐ฑ๐ถ๐ผ๐๐ฎ๐๐ฐ๐๐น๐ฎ๐ฟ ๐๐ต๐ฎ๐บ๐ฝ๐ถ๐ผ๐ป๐: Cardio isn`t just about burning calories and fat loss (although it`s fantastic for that too!); it`s about building a strong heart and improving circulation. A healthy heart means more endurance, better recovery, and increased stamina for all your activities.
๐ฆ๐ด๐๐๐ฒ๐ฟ๐๐ฏ๐ผ๐ฑ๐ ๐ป๐ฒ๐ฒ๐ฑ๐ ๐ถ๐: Young or old, male or female. Everyone needs some cardio to optimise their heart health and vascular system. The only difference is in the intensity and/or exercises and activities chosen. The older we get, the lower the intensity bar needs to be for results. In fact, many of our clients ask after a session, "Is that all I needed to do?"
๐๏ธโโ๏ธ ๐๐ฎ๐น๐ฎ๐ป๐ฐ๐ฒ ๐ถ๐ ๐๐ฒ๐: While weight training is awesome for building muscle, cardio helps maintain a healthy weight and supports lean muscle growth. Incorporating both into your routine ensures a well-rounded fitness regimen.
๐โโ๏ธ ๐๐ต๐ผ๐ผ๐๐ฒ ๐ฌ๐ผ๐๐ฟ ๐๐ฑ๐๐ฒ๐ป๐๐๐ฟ๐ฒ: From running to cycling, swimming to dancing, there are countless ways to get your heart pumping. Find a cardio activity you enjoy, and you`ll be more likely to stick with it!
Remember, the heart is the engine that drives your fitness journey, and cardio is the fuel that keeps it running strong. So, lace up those dancing shoes or sneakers, hit the pavement, and let`s make cardio an integral part of your fitness success story! ๐โโ๏ธ๐ช
#cardiotraining #cardio #fitness #cardioworkout #sport #running #musculation #run #personaltrainer #cardioworkouts #cardiotime #sportmotivation #fitnessgirl #crossfit #hiit #cardioday #runclubcoffs #cardiovasculartraining #bestgymincoffs #coffsspecialsitrainingteam #homeofthediscerningfitnessenthusiast #coffsharbourfitnesscommunity #thedojo #tfwfamilia #trainingforwarriors #tfwcoffscoast #personalisedsmallgrouptraining #tfw #coffscoast #coffsharbour
๐ ๐ฅ๐ถ๐๐ฒ ๐ฎ๐ป๐ฑ ๐๐ฟ๐ถ๐ป๐ฑ, ๐๐ถ๐๐๐ฎ๐บ! ๐๏ธโโ๏ธ๐ฅ
Today is another chance to show up, work hard, and conquer your goals.
Don`t wait for motivation โ create it through your dedication and effort.
The effort you put in will raise your "feel-good" endorphins, resulting in you feeling great for having managed to get some hard work or exercise in. The result is not as important to any of us, as the doing!
๐๐๐๐ฉ ๐ข๐๐ ๐๐จ ๐ช๐จ ๐๐๐๐ก ๐๐ค๐ค๐ ๐๐จ ๐ ๐ง๐๐ฌ๐๐ง๐ ๐๐ค๐ง ๐ค๐ช๐ง ๐๐๐๐ค๐ง๐ฉ๐จ. ๐๐๐๐ฉ ๐๐๐ฉ๐จ ๐ง๐๐ฌ๐๐ง๐๐๐ ๐๐๐ฉ๐จ ๐ง๐๐ฅ๐๐๐ฉ๐๐.
This pattern is called intrinsic motivation, and intrinsic motivation is proven to produce more significant and lasting results than if someone or something, drags you into doing something using guilt or other emotional strings.
Let`s push boundaries, break limits, and make today`s sweat the foundation for tomorrow`s success. Let`s bring out the warrior within!
HALLUSSA !! (You`ve got this!) ๐ช๐ฅ
#RiseAndGrind #NoShortcuts #HardWorkPaysOff #FitnessJourney #thedojo #trainingforwarriors #tfwcoffscoast #bestgymincoffs #tfwfamilia #teamworkmakesthedreamwork #Coffs #fitness #trainingforwarriors #personalisedsmallgrouptraining #tfw #coffsspecialsitrainingteam #coffsfitness #homeofthediscerningfitnessenthusiast
๐๏ธโโ๏ธ **Strength in Numbers at Training for Warriors - Coffs Coast!** ๐๏ธโโ๏ธ
What an epic early morning for our 1RM Front Squat testing session! Every athlete crushed their personal bests, showcasing the hard work and dedication we put in day in and day out.
๐ฅ **Shoutouts:**
- **Pete:** 63kg
- **Naemon:** 105kg
- **Deb:** 42kg
- **Andy:** 100kg
- **George: ** 70kg
Each of you left a little reserve in the tank, knowing we had a long day ahead. Thatโs the warrior spirit!
Huge congrats to the familia for pushing limits and achieving greatness together!
Letโs keep this momentum going! ๐ชโจ
#TrainingForWarriors #CoffsCoast #StrengthSession #PBsAllAround #painfree #liftheavyandsprint #tfwcoffscoast #tfw #tfwcoffs #trainingforwarriors #bestgymincoffs #fitover50 #bringoutthewarriorwithin #coffsover40sspecialists #fitover40 #coffsexercisespecialists
Our system is for you IF...
โ๐ผ You struggle with motivation to workout
โ๐ผ You aren`t seeing results or to the level you expect
โ๐ผ You don`t feel comfortable in "typical" gyms
โ๐ผ You don`t have time to plan sessions & train
โ๐ผ You`d like a personal trainer but can`t afford the fees
โ๐ผ Your current training regime or gym leaves you sore or injured
Drop us a DM for more info!
#TFWcoffscoast #SmartTraining #InjuryPrevention #TrainSmart #fitover40 #fitover50 #CoffsTrainingSpecialists #TrainingForWarriorsCoffs #SportsScience #thedojo #AthleteDevelopment #fatloss #strengthandconditioningcoffs #gym #trainingforwarriors #tfwcoffs #coffs #coffsharbour #sweatandsmile #fitnesscoffs #trainmorefearless #bestgymincoffs
๐๐ฒ๐ฟ๐ฒ ๐๐ฒ ๐ฎ๐ฟ๐ฒ ๐๐ต๐ผ๐๐ถ๐ป๐ด ๐ผ๐ป๐ฒ (๐ผ๐ณ ๐บ๐ฎ๐ป๐) ๐๐ฎ๐๐ ๐๐ผ ๐น๐ผ๐๐ฒ ๐ณ๐ฎ๐ - ๐ต๐ฒ๐ฎ๐น๐๐ต๐ถ๐น๐ ๐
You see ... you could go to the gym 5 days a week, but if you`re going home and binge eating, you WILL be undoing all of your hard work!!!
Weight loss comes down to a calorie deficit. (There is a little more to it by way of energy reserve, but that`s a topic for another day).
And this means burning more calories than you consume.
Plus, strength training is excellent as the more muscle mass you have, the faster your metabolism works.. and this allows you to create a larger calorie deficit.
Want more quick tips? Follow us here!
#fatlosstips #quitbingeating #personalisedsmallgrouptraining #teamworkmakesthedreamwork #tfwfamilia #fitness #coffsfitness #thedojo #trainingforwarrior #homeofthediscerningfitnessenthusiast #bestgymincoffs #tfwcoffscoast #coffsspecialsitrainingteam #cantouttrainabaddiet
๐ช๐ต๐ฎ๐ ๐ถ๐ณ ๐๐ผ๐๐ฟ ๐ฟ๐ฒ๐๐ถ๐ฟ๐ฒ๐บ๐ฒ๐ป๐ ๐๐ฒ๐ฎ๐ฟ๐ ๐ฐ๐ผ๐๐น๐ฑ ๐ณ๐ฒ๐ฒ๐น ๐๐๐ฟ๐ผ๐ป๐ด๐ฒ๐ฟ ๐๐ต๐ฎ๐ป ๐๐ผ๐๐ฟ ๐ฐ๐ข๐?
George, Anna, Bev, June, and Brenda didnโt buy into what most people their age believe.
They saw friends slowing down, accepting the weight gain, fatigue and aches & pains as part of life, but deep down, they knew there had to be a better way.
Instead of settling, they quietly defied the expectations placed on them. They refused to believe that aging meant losing strength, energy ..... and balance.
So, they decided to take a different path.
Having never exercised in a gym before, one by one, they turned to strength training. While others their age focused on taking it easy, they were lifting weights, building muscle, and feeling more powerful than ever before.
๐ฅ George can now do any heavy and awkward tasks around his yard or with his caravan, just like he did 20 years ago.
๐ฅ Anna, once hesitant to even step into a gym and feeling defeated due to sore knees and aching shoulders, is now squatting, lunging, pushing, pulling and doing more with weights than she ever did at 40.
๐ฅ Bev? Sheโs deadlifting like a champ and loves taking herself out for a daily run around the Sawtell area.
๐ฅ June has reached levels she never thought possible and is getting stronger by the day. She has found the strength, flexibility and camaraderie a true gift when dealing with illness and the stressors of life.
๐ฅAnd Brenda? She pushes hard to increase her personal record at every opportunity, which helps her with cycling, golf and bowling.
They knew there was a better way to liveโand now theyโre showing everyone whatโs possible when you refuse to follow the crowd.
๐๐ค๐ฌ ๐ฉ๐๐๐ฎโ๐ง๐ ๐ฅ๐ง๐ค๐ซ๐๐ฃ๐ ๐๐๐ ๐๐จ ๐๐๐๐๐ฃ๐๐ฉ๐๐ก๐ฎ ๐๐ช๐จ๐ฉ ๐ ๐ฃ๐ช๐ข๐๐๐ง!
#DefyYourAge #StrongerWithTime #AgeIsJustANumber #StrongerAt60 #GoldenYearsGains #RewriteAging #StrengthInRetirement #tfw4life #TrainMoreFearLess #tfwcoffscoast #trainingforwarriors #beyondlimitscoffs
#fitforlife #thedojo #coffsharbourexercisespecialists #coffsharbour #coffs #seniorstrength #safeexercise #exerciseforbeginners #exerciseisforeveryone #coffsexercisespecialists
๐ช๐ต๐ฒ๐ป ๐ถ๐ ๐ฐ๐ผ๐บ๐ฒ๐ ๐๐ผ ๐๐ผ๐๐๐ต ๐ฝ๐ฒ๐ฟ๐ณ๐ผ๐ฟ๐บ๐ฎ๐ป๐ฐ๐ฒ, ๐ฟ๐ฒ๐๐ ๐ฎ๐ป๐ฑ ๐ฟ๐ฒ๐ฐ๐ผ๐๐ฒ๐ฟ๐ ๐ฎ๐ฟ๐ฒ ๐ท๐๐๐ ๐ฎ๐ ๐ฒ๐๐๐ฒ๐ป๐๐ถ๐ฎ๐น ๐ฎ๐ ๐๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด.
But what many young athletes and their parents donโt realise is that not all rest weeks should be treated equally.
De-loaded conditioning days are the secret weapon that can take recovery weeks to the next level.
Hereโs why they matter:
Young athletes are still growing, which means their bodies are handling both physical development and sports training at the same time. This can quickly lead to overtraining or injuries if not managed carefully.
De-loaded conditioning days allow junior athletes to stay active, keep their muscles engaged, and maintain fitness levels without the strain of their usual high-intensity training.
These days are not about pushing limitsโtheyโre about controlling fatigue and promoting recovery. This ensures that when the athlete returns to full training or competition, they are refreshed, recharged, and in peak form.
Skipping these days or going all-out during recovery can sabotage a taper week, making it hard for athletes to perform at their best when it matters most.
So, whether youโre a coach, parent, or athlete, remember this: De-loading isn`t slacking off. Itโs a smart, scientifically-backed way to keep junior athletes safe, strong, and always ready to perform.
#YouthAthlete #AthleteRecovery #Conditioning #TaperWeek #InjuryPrevention #SmartTraining #PeakPerformance #AthleteDevelopment #TrainSmart #JuniorAthletes #YouthSports #SportsScience #ActiveRecovery #PerformanceOptimisation #AthleteHealth #TFWcoffscoast #TrainingForWarriorsCoffs #BeyondLimitsCoffs #thedojo #CoffsTrainingSpecialists #TrainingForWarriors #CoffsHighPerformanceCentre #BestGymInCoffs
There was that time that shouldn`t have been and true friends who don`t ask why, they just come and sit in jail with you!
#familia #tfwfamilia #rei #nachstenliebe #dothecrimedothetime
