There’s always one family member who makes a mess of themselves with a few too many eggnogs, and that’s ok, I mean it’s hard to hire good en

I mean, who doesn’t like a few pina coladas while on holiday!? (Ok maybe that’s just me 🍹🙋🏼‍♂️) but if you’re wanting to be a little more

For some women that do mainly steady state cardio training, can lose weight everywhere else on their body but continually put weight on thei

In this modern world we spend way too much time in seated or kyphotic posture (rounded). These now habitual postures cause tightness, poor posture and can lead to pain or injury down the track. As important as exercise is, It's just as important you spend time working on your posture and mobility. Our 3 step process to improving your posture is as follows: 1: Myofascial Release 2: Mobility Drills 3: Activation Exercises Myofascial release or ‘self-massage’ drills are highly r

It was almost as if it snuck up on you, 1 minute you're feeling on top of the world, smashing goals, training regularly and then the next there's a permanent mould of your body in the couch with repeats of the bachelor playing with not even a thought of moving more than for an occasional hot shower. Ok, maybe that was a little dramatic but let's be honest we've all been there. It's normal, it happens, and yes at this time of year it's more likely to happen. As the days become

Training when sick... Do you or don’t you? At this time of year kleenex sales are going through the roof as the annual cold bug circulates most households. If you’ve been knocked about by a cold no doubt you’re training regime took a hit as well, and as it probably should. We often get asked the question; “Should I train whilst I’m sick?” I think it’s important to start with really evaluating how unwell you are. Often falling ill can be a result of being run down, and if this

When it comes to getting results, it’s not exactly as simple as lifting things up and putting them back down. There’s 3 key factors you must implement to ensure you continue to achieve more. Whether your goal is fat loss, toning, or even muscle building these principals will still apply. Often we identify one or more of these things when chatting with new members as to why they haven’t been getting results up until now. In a nutshell here they are: No Structure - so often peo

We recently stumbled across this article with some of the coolest mini workout cheat sheets, just like this one below, so we thought we had to share this with you. You can check all 19 out here: http://www.buzzfeed.com/laurenpaul/cheat-sheets-for-every-workout#.vypEEqY7A It also raises the question around training. What’s more effective? 
 Train more often or train less often and more effectively? I believe the key to an effective training regime is effectiveness and consi

These exercises are designed to strengthen your inner core unit; your inner core unit consists of 4 main muscles. Transversus Abdominis Multifidus Pelvic Floor Diaphragm When we’re talking about your core, we’re not talking about your 6 pack, these are your superficial ab muscles, what we are referring to are these muscles listed above, your inner core unit. These muscles are responsible for helping you maintain neutral spine, good posture, control your bladder, your br

Ever aspired for that Beyoncé like booty? Or maybe you just want a little more tone or a bit more lift? Or maybe you’re one of thousands of women who just can't feel your butt working when you train? Well keep reading... In this day and age we sit on our butts a lot! It's the information era, so a lot of people spend hours and hours sitting down. And over time our butts have got lazy! Some a little rounder, some a little soft and jiggly. What actually happens is our gluteal m

Secret Fat Loss Tips For Dad’s Hey it’s Brad here and just like you I’m a Dad, a super proud one of course! I can appreciate the struggles and frustrations of getting in shape, I ballooned out during Pregnancy (in support of course) and struggled for the first year of our daughters life to get my shit together with my health and fitness. I was training, but not with the intensity I used to. I was also only able to produce a fraction of the motivation I once had to train

There's 2 kinda people when it comes to big events... Ones who prepare, and the others who just kinda rock up.In this instance I was regrettably the latter. Between wedding plans, setting things up for being away for 4 weeks, still playing footy and doing the usual stuff on top, to go out for a 4+ hour walk was next to impossible. But I managed one 17k walk the week beforehand and with our illustrious leader Nick's words "you'll be fine, boot camps and what you're doing is en

You’re feeling great after your Boot Camp/ Gym session. Flash forward two days and you’re suddenly struck down by delayed onset muscle soreness (DOMS). As you struggle through simple tasks like washing your hair, the thought of that next Boot Camp session may seem nearly impossible, but don’t let it deter you. You may not see results just yet, but sore muscles equals instant progress. Keep your sights set on your goals or that dream summer body as you draw on our five tips to

1. Team Work makes the Dream Work As many of you well know, these past few weeks there has been a bit of a challenge throughout the members here at the Fit Shop where personnel had the opportunity to win big prizes through a couple of methods. Now we all know many of us have a highly competitive streak, which is great, whilst others are happy to take whatever the competition throws up, which is great too. Either way, as it progressed, what we seen more and more of was that no

We've all heard that breakfast is the most important meal of the day. And today I'm going a little further on this point, to say it's even MORE import at if your goal is Fat Loss. You see, a well constructed breakfast can set you up for Fat Loss success, and on the flip side your breakfast can be really detrimental to your endeavours to reduce your waistline if not set up well. It's easy to think that so many breakfast options out there are good for us when you see marketing

The term ‘core’ is used regularly and particularly the term ‘switch on your core’. This language is a little confusing and today we hope to enlightened you on how you can actually use your inner core muscles efficiently. So what is your Inner Core? Your inner core unit is made up of the following main muscles: Pelvic floor Pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. The pelvic organs are the bladder and bowel

As I’m sure you were all aware, last week was world incontinence week (!), so last Friday I had the opportunity to attend a seminar at a Physio’s in Prahran who were presenting on the topic of pelvic incontinence. So what made me attend? I often get told within boot camps by people that they can’t/won’t jump in fear of leakage. I often see people dashing out before/in-between/after sessions, sometimes multiple times. Honestly, I didn’t really understand it that much, so wante

Whether the scale hasn’t budged for one week or six, it’s always a frustrating experience — especially when you feel like you’ve done everything “right” to lose the weight. However, before you beat yourself up or throw in the towel, know that you’re not alone. Everything hits a plateau! Every good idea, diet program, marriage and professional athlete eventually hits a plateau. Luckily, there are ways to turn things around. For example, eating significantly less might get the

This post is for all the ladies out there that are afraid to lift weights because they don’t want to get “bulky”. Well ladies believe it or not, ITS NOT GONNA HAPPEN! So if you think you’re going to turn out like the body builders on stage, think again. The women doing the competitions train for it, they spend 4-5 hours a day in the gym and most are taking performance-enhancing drugs to look like that. So take that body builders image out of your head and give me your attenti

So back in cavemen times, when the men used to go round clubbing saber tooth tigers as well as each other, we as humans operated in a multitude of ways. When not clubbing things round the head, we built shelter, searched and hunted foot, cut down trees and a whole host of other things that were necessary to survive. Not like now, where we get out of bed, sit in the car, walk to our desk, sat at our desk, leave the desk, back in the car, get home, sit on the couch then go to b