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🙌We make our #SheerFamily strong, fit & confident
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SAVE THIS POST! ☀️Summer timetable update ☀️
5 TIPS TO STAY ON TRACK 1️⃣ Pick one tiny ac 5 TIPS TO STAY ON TRACK 1️⃣ Pick one tiny action you can do every single day that will contribute towards a bigger action 2️⃣ Find an accountability buddy 3️⃣ Do a monthly self-audit - what worked, what didn't, what do you need to change, what external help do you need? 4️⃣ Be flexible and forgiving with yourself. You don't need conviction, you need a transformation and that takes time. 5️⃣ Don't underestimate your small wins - they add up! Celebrate them with your accountability buddy! 🔥#SheerSquadShred is our latest 6 week challenge, designed to keep you on track and smashing your goals! There are a couple of spots left - you can sign up at the link in the bio or DM us with any questions!
THE SIMPLE STRATEGY FOR GETTING BETTER AT STUFF... THE SIMPLE STRATEGY FOR GETTING BETTER AT STUFF... Do it! Turns out Nike was onto something 🤯 It may not be easy, but it IS that simple. ✅ Identify how you want to feel (Stronger? More confident?) ✅ Assess how you could bridge the gap between where you are and where you want to be (Go to the gym?) ✅ Actually go to the gym 🥳 ✅ Repeat 😅 Want to take the guesswork out of it ? Join Sheer Squad Shred - our 6 week challenge starting THIS SATURDAY! Link in the bio!
EATING FOR YOUR FOCUS We are creatures designed fo EATING FOR YOUR FOCUS We are creatures designed for novelty. Some of us love eating the same things, in the same portions, every day But sometimes, eating the same thing all the time doesn’t suit your needs and timing Eating for your goals can look different for everyone. Your focus might be: 💪Strength gains 💪Energy & focus 💪Happy hormones 💪Weight loss 💪Setting PBs 💪Eating before or after different workouts Therefore, your meals will look different from time to time! For example, if you’re getting some carbs in to fuel a long run, then a smaller amount of protein and higher carbs 2 hours out may suit you Conversely, if you are about to go to yoga, an apple or a protein ball an hour out might be a better bet While it’s important to get your required nutrients through the day, each meal and each situation may need something different So if you’re feeling sick of the same thing, or need some help to guide your choices for different situations, then book in to see our nutritionist! @connectedwithbelinda is in from 4-6pm on Tuesdays. DM us to book!
Looks like a long weekend! Following news of a 3 Looks like a long weekend! Following news of a 3 day lockdown for Greater Brisbane, we will be shut until 6pm Monday 11th January. 🧘‍♀️ We will be live-streaming a FREE yoga class at 8am Saturday so you can stretch, strengthen and enjoy some stress relief from your lounge room! We will update you if anything changes. Let's do this #Brisbane!
If you've been around Sheer for any length of time If you've been around Sheer for any length of time, chances are you will have met Ruth! She is an absolute gun ALL the time but she levelled up again during our last 6 week challenge, completing all workouts, smashing out classes and being an amazing encourager to everyone around her (even us trainers who were completing the challenge!). All that effort lead to losing over 50cm off measurements in just 6 weeks - our highest loss of the challenge! 🤯 What we are most impressed with though, is that even post challenge, Ruth continued to get to the gym and trained with consistency and intensity over the silly season. That officially makes her our Member of the Month for December! Go Ruthie! 🤩
You in? 🤩 You in? 🤩
LET'S GET YOUR 2021 SORTED 🙌 Our last 6 week c LET'S GET YOUR 2021 SORTED 🙌 Our last 6 week challenge brought crazy results, but we're upping our game to bring you the SHEER SQUAD SHRED Accountability + Action = Success Spaces are limited and already filling - DM us to get involved!
Around 80% of New Year's Resolutions 🚫FAIL!🚫 Around 80% of New Year's Resolutions 🚫FAIL!🚫 Set yourself up for success with these tips - which one are you working on? 💪SHEER SQUAD SHRED BEGINS 23RD JAN💪
MOTIVATION It might be at an all time high at the MOTIVATION It might be at an all time high at the start of the year, but what if it's just not? And how do you avoid falling back into a rut when the motivation inevitably disappears? 🥳 SCHEDULE YOUR WORKOUTS Relying on motivation simply doesn't work! You don't decide each morning if you're going to go to work or not, right? You just go even if you'd rather sleep in because you want that paycheck. If your workouts are scheduled you can mentally prepare in advance to make it part of your day (and then get the pay off of reaching your goals sooner!). 🥳 HAVE A GOAL Wait - you don't have a goal? That also won't help your motivation levels! We like to focus on process goals rather than outcome goals: ✅"Do 4 classes each week", not 🚫 "lose a kilo each week". You can choose to book into classes and get yourself there but weight loss isn't always linear. Having a specific target to aim for will also help you see progress sooner: ✅"Attend 2 Pilates classes each week for the month of January", not 🚫"go to the gym more" What does "more" mean? What are you going to do at the gym? 🥳 TELL SOMEONE! We are all motivated by different sources - what works for one person won't work for another. Gretchen Rubin's "The Four Tendencies" framework splits people into 4 different categories and helps each type to understand what motivates them. For example, Obligers 🙋🏻‍♀️ work well when held accountable by others, but find it difficult to accomplish expectations for themselves. Maybe you don't lack motivation, you just need to... ✅Book a PT session ✅Train with a couple of friends ✅Meet a friend and do a class together Or maybe you need to commit to doing our next 6 week challenge! 💪💪💪💪💪💪 We start 23rd of January! Places are limited to 20 and while registrations haven't officially opened yet, you can message us to secure a spot at the early bird price 😉
Happy New Year from us to you 🤩 Being in the b Happy New Year from us to you 🤩 Being in the business of bodies, we know first hand that change and growth isn't easy. Getting better in the gym takes countless reps. But each one is a building block to making you stronger, fitter and healthier than before. The struggle brings strength. Thanks 2020 for all the building blocks - here's to strength in 2021!
Welcome to that weird week between Christmas and N Welcome to that weird week between Christmas and New Year's where you don't know what day it is! We hope you had a great Christmas & Boxing Day - you definitely don't need to 'work off' any food but if you'd like move your body and feel good, classes are still on this week Tomorrow is Monday FYI 🤪 🔹️6am - Strength - Rohan 🔹️8:30am - Fit - Rohan 🔹️6pm - BoxFit - Belinda 🔹️6:30pm - Yoga - Belinda
And we're out ✌ Enjoying some down time with l And we're out ✌ Enjoying some down time with loved ones over the next few days, back after the weekend. Wishing you all a very Merry Christmas! 🎄
Those post-leg day feels 😅 Those post-leg day feels 😅
TECHNIQUE TIP: KETTLEBELL SWINGS ✅ Use your hi TECHNIQUE TIP: KETTLEBELL SWINGS ✅ Use your hips: initiate the movement by pulling your hips back, then snap them forwards like a deadlift ❌ Avoid squatting low: burning thighs is a sign to keep your legs straighter ✅ Brace your abs: imagine someone's about to punch you ❌ Don't swing the bell too high: there are different techniques but we coach swinging to shoulder height, emphasising the hip thrust rather than lifting with shoulders Need hands on help? Book a PT session and we can tweak your technique!
Exercising is hard and you don't have to love ever Exercising is hard and you don't have to love every second of it, but if you can find a workout style you enjoy overall you'll have a much better time, be more likely to stick with it, and then start to see results sooner 🙌 We have loads of classes to choose from - comment which one is your favourite! 🏋️‍♀️ Strength 🏃‍♂️ Fit 🧘🏽‍♂️Yoga 🔥 Pilates 💃 Pump 🥊 BoxFit
WHAT A VIBE!! 😎 90s night had us partying, pul WHAT A VIBE!! 😎 90s night had us partying, pulsing, and Macarena-ing 💃 We were super impressed by the dress up efforts - Demitrie, your leotard and tights combo has won you a FREE PT sesh! Special mention to Casey's NASA outfit but also his hip rolls that put the rest of us to shame 😂
FOOD OVERWHELM Have you ever felt this - when try FOOD OVERWHELM Have you ever felt this - when trying to make positive food changes, we place so much pressure on ourselves to eat "the right thing", meal prep, and make an amazing Instagram worthy meal... But what if we just took that pressure off? 🤯 You don't have to follow a recipe, just find some foods you like, chuck 'em in a bowl, and eat it! Want to level up a bit? ➡️Choose a lean protein source, like chicken, turkey, egg ➡️Add some good fats - haloumi, feta, nuts and seeds ➡️Make it colourful 🍅🥑🍆🥕🥒🥬 ➡️Belinda's fav: add tahini 🙌
WHAT IF I HATE STRETCHING? 🙄 Yeah we see you - WHAT IF I HATE STRETCHING? 🙄 Yeah we see you - the ones who always skip a post workout stretch and avoid yoga like the plague 😂 You know we bang on about it being so good for you but it's just not your thing. Here's how to get maximum benefits with little effort: ➡️ Try dynamic stretching, aka taking your joint through a controlled range of motion. Think slow arm and hip circles and torso twists to start off a workout ➡️ Utilise your full range of motion (ROM) when training: similar to dynamic stretching, take your joints through their fullest range once loaded up. Get as low as you can, reach as far as you can, no half reps ➡️ Try releasing muscles: press a release ball into any spots that are sore or tight. Hold for 30-60 secs while breathing deeply ➡️ Tough love: know that the thing you're avoiding is quite often the thing that will help you get to the next level! Think of it like medicine, schedule it into your week and known that something is better than nothing 👌 Are you team stretch or team toight!
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