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sheert

🙌We make our #SheerFamily strong, fit & confident
👩‍🏫 CLAIM YOUR FREE 7 DAY CLASS PASS! 👇

🌟Work out of the day🌟At home or in the Gym!!

🌟Work out of the day🌟At home or in the Gym!!🌟

Perform 10 reps of each exercise on the first round, 9 on the next, then 8..7...6...all the way to 1 rep, bonus...build it back up to 10 reps. 🏔

1. Crunches OR sit ups
2. Push ups on toes OR knees
3. Squat jumps OR air Squats
4. Shoulder Press (you could use cans of food or water bottles at home)
5. Plank low to high OR hold Plank
6. Crawl out and press OR crawl out

ONLY 6 PLACES LEFT FOR OUR REBOOT CHALLENGE! New

ONLY 6 PLACES LEFT FOR OUR REBOOT CHALLENGE!

New years resolutions seem like so long ago, don't they! You'd be forgiven for tossing them in the too-hard basket this year after everything we've endured in the last few months!

It's no wonder you haven't had the motivation to get moving despite potentially having more time on your hands.

More time at home, which has also meant more time near the fridge.

More stress, more uncertainty.
Less routine and less drive.

It's so easy to fall into the trap of all or nothing! You've done it before and when you're in 'all' mode, you're on top of the world! Eating clean, training every day, feeling energetic even without coffee (too far?).

But then life happens and you slip back into 'nothing'. No motivation, no consistency, no results.

Reboot is going to help you find the OR in between all or nothing. It's really an AND. You can be working on yourself AND also enjoy a treat. You can be fuelling your workouts with good nutritious food AND also be a sloth on the couch sometimes.

You can do ANYTHING but you can't do EVERYTHING (at least not all the time, and not as you're learning new skills!).

Instead of needing to be 'good', our Reboot Challenge will guide you through daily tasks that add up to big results. Literally one thing every day. It's cool if you want to do more but you don't have to.

We also set a bigger target to do over the course of each week - it won't always be easy (it is a challenge, after all!), but it will always be doable.

Too often, we set lofty goals but lack the stepping stones that allow us to actually get there.

Well, Reboot is your stepping stone!

It's your chance to get closer to those forgotten goals through daily practices and accountability. It takes away the idea of needing motivation to get moving and empowers you to instill discipline bit by bit, without the overwhelm.

You can't build a house in a day. But you can work on it day by day. You don't get results from a single huge (and unsustainable) effort, but by the sum of small efforts repeated daily.

If you're ready to Reboot 2020, drop us a line - we start on Monday!

🙌Hands up if you like free stuff! We've got FRE

🙌Hands up if you like free stuff!
We've got FREE classes all Saturday morning at our open day! You've also got the chance to win some pretty sweet prizes just by making an appearance!😉
If you haven't been immortalised on the hand print wall it'll be a great day to join the ranks too 😁

GO SLOW - TIME UNDER TENSION 🤔Sometimes we tel

GO SLOW - TIME UNDER TENSION

🤔Sometimes we tell you to slow a movement right down... but why?

🙌Increasing how much time a muscle group is under tension for can help to supercharge your workout, leading to gains in strength, endurance and stability.

✌If you take 2 seconds to complete a squat and do a set of 10, you've only got 20 seconds of time under tension.

✅If you slow it down and take 2 seconds to descend, add a 1 second pause at the depth of a squat, and take 1 second to come back up, a set of 10 squats will take 40 seconds: literally double the amount of time under tension.

🤓If you're looking to 'tone up' and build some lean muscle mass, time under tension is way more important than an arbitrary number of reps (which is legit why we don't alwaaays count 😂). Try it out next time you train!

We have a busy week, not only getting Open Day rea

We have a busy week, not only getting Open Day ready (Sat 11th) but also putting the finishing touches on our 6 week REBOOT challenge! 🥳🤩
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Come along on Saturday for your chance to win free entry into the challenge!

Who's in!? 🙋🏽‍♀️ Free 20 minute taster

Who's in!? 🙋🏽‍♀️ Free 20 minute taster classes at our open day next weekend! 🙌
We also start our full class timetable this week: 6am, 6pm, 6:30pm! 💪
Book into all classes via the link in our bio

#FeelGoodFriday ! ☀️ Getting out into the suns

#FeelGoodFriday ! ☀️ Getting out into the sunshine not only makes us feel good, but is vital for vitamin D production.
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Ideal times vary depending on a few factors, but 10-20 mins a few times a week is a good target!
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Doing so can not only help relieve PMS, seasonal affective disorder and major depressive disorder, but also help to regulate our circadian rhythms, resulting in better sleep.
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So many benefits for just taking a little break outside! 🙌🌿

Are we family friendly? Definitely! ✅ Is it poss

Are we family friendly? Definitely! ✅
Is it possible to get a good photo with 3 mums and 4 bubs? Definitely not! 🙈

Don't let the distance between where you are and w

Don't let the distance between where you are and where you want to be scare you out of simply moving forward.
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Have you thought about some goals for the second half of the year?
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🔥REBOOT starts 13th July - $99 for 6 weeks!
🔥Includes a FREE PT session, 2 classes per week, seminars, events, weekly mini-challenges and daily tasks that will move you forwards 🙌
🔥Link in bio to sign up!

Box-Fit! We may not be able to punch each other at

Box-Fit! We may not be able to punch each other at the moment but you'll still get a solid workout every time!
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Today's class incorporated HIIT style training which is great for lowering blood pressure, reducing visceral fat (around your midsection) and increasing energy expenditure.
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Try it for yourself!
Choose any full body exercise you enjoy, set a timer for 10 minutes and make sure you push yourself hard in the work period!
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Beginner - 20 sec work, 40 sec rest
Intermediate - 30 sec work, 30 sec rest
Advanced - 30 sec work, 10 sec rest

Not sure how to get the most out of equipment in t

Not sure how to get the most out of equipment in the Gym?
Well...let’s talk Kettle Bells!
. ♦️ Up right rows - keep those elbows high and slight bend in your knees
♦️KB swings - get your arms parallel with the ground. Don’t lock out the knees. Squeeze the glutes at the top
♦️Lawnmowers - engage your core and use the momentum.
♦️KB deadlifts - squeeze the glutes at the top
♦️Halos - move the weight around your head

Go get your hands on a KB and kill it!💪

Start 'em young 😂 We don't recommend trying to

Start 'em young 😂 We don't recommend trying to lift double your bodyweight until you've gradually built up to it 😋💪

💪Train the Trainer? 🤔 Give us 50 likes on th

💪Train the Trainer? 🤔
Give us 50 likes on this post and we'll run a Train the Trainer sesh at our Open Day on Saturday 11th July! 🥳
(Remember all the times we were really nice to you? 😅)

If current events have you feeling like you've los

If current events have you feeling like you've lost the plot, it's time for a REBOOT! .
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REBOOT is going to help get you back on track with daily tasks that add up to big results, connection to keep you accountable, and training for your body, mind and fork.
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. - Daily tasks: the secret to success lies in your daily routine. We'll be working together on completing smaller tasks to build consistency. .
. - 1 FREE PT session: use this how you please; whether it's a technique based session, strength programming, rehab advice, a less physical session used to make a plan of attack, or just an all out sweat sesh! .
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- Access to 2 classes per week: choose from your favourite styles or upgrade to our unlimited membership!
. - Access to our online workout library: train any time, any where while choosing your style and trainer . - Weekly mini challenges: bigger than our daily tasks but still a stepping stone to your overall goals
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. - Livestreamed seminars on our 3 key pillars: movement, nutrition and mindset. You can connect from the comfort of home, and submit questions so we ensure information is relevant and tailored to you
. - Events to create community and further your progress .
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- Optional Weighing, Measurements, & Photos: we don't publish heaps of before and afters for a reason (and it's not because we don't get results!). We give you the option to let us collect this data as a way of measuring your progress, but if it's not important to you or if it triggers obsessive thoughts or behaviours, you can opt out and choose other ways to monitor your achievements. .
. - Facebook Support Group: the easiest way to deliver daily tasks, weekly mini challenge, seminars, updates, encouragement and accountability!
. . 🔥$99🔥 . .
⭐13th July to 23nd August⭐
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We're going to make these 42 days all count!

It's a little more than $2 a day for over $600 worth of value - SIGN UP NOW!

Using props to deepen your yoga practice Once upo

Using props to deepen your yoga practice

Once upon a time, I saw using props such as blocks, straps, bolsters or blankets as a sign of weakness, or at the very least, as more of a beginner's tool.

Some great ways they can help someone when starting out are to:
🔹️lengthen the body - almost making your limbs longer if you can't quite reach
🔹️create more space - for moments like stepping from a downward dog into a lunge, or binds such as humble warrior
🔹️assist with balance - such as in triangle pose or half moon pose
🔹️make poses more friendly on joints - placing blocks under your hands in a downward dog

BUT, while they can make some poses more accessible, they are definitely not just for beginners. They can also be used to deepen or develop poses:
🔸️help with alignment - block between forearms in pincha (forearm stand)
🔸️increase range of motion - opening the chest in fish pose with blocks behind the head and chest
🔸️increase muscle activation - block between the knees or ankles in a boat pose
🔸️gain strength - as an obstacle to step over when coming from downward dog into lunge
🔸️proprioception: teaching your body where it should be in space - pinning a block between your chest and thigh when kicking up to handstand to keep your core tight and avoid arching your back.

When I let go of my ego and embraced props, it opened up a whole new world! I also gave myself permission to use props to be gentle on myself on the days I wasn't feeling great. Yoga isn't a performance and it doesn't matter what your pose looks like, just that you're giving it a go!

FREE OPEN GYM THIS WEEK! To celebrate our relaunc

FREE OPEN GYM THIS WEEK!

To celebrate our relaunch, we are inviting you to come down and get training! 🔹️Monday to Friday: 7-9am; 5-7pm
🔹️Saturday: 8-10am

In a couple of weeks we'll increase our morning hours further (as classes move back to their old times 😏). Stay tuned for updates, workout ideas and technique tips! 💪

As Feel Good Friday rolls into Self Care Saturday,

As Feel Good Friday rolls into Self Care Saturday, we are also approaching the end of Men's Health Week in Australia.

Why men's health? There's a lot of shocking statistics that indicate our men are doing it rough, and often they tough it out with "she'll be right", or "have a can of harden up". They are often less likely to talk about what's on their minds, more likely to ignore warning signs and more likely to engage in risky behaviours.

Most of us will know someone, or will have experienced poor mental health ourselves at some point and while there's absolutely no doubt that exercise and routine can help, it's easier said than done.
Start by doing something small: cut down your drinks by a few, go for a walk, do some pushups, get some veggies on your plate.
Work up to seeking help: reach out to a friend, call Lifeline if you are struggling, talk to a professional, book that doctor's check up. Prevention is better than the cure, and early detection can saves lives.
Ladies, let's support our friends and partners by encouraging them to take care of their health!
#ItAintWeakToSpeak #MensHealthWeek #HowGoodsLivin

Socially distanced boxing? No problems! Just add d

Socially distanced boxing? No problems!
Just add dumbbells, abs, and a sneaky Tabata set 😅

The studio has had a few iterations over the years

The studio has had a few iterations over the years... If you're familiar with any of these, it means it's time for another visit 😁
💪Unlimited Classes: $29/week.
💪5 Class Trial: $77.
💪10 Class Pass: $129.
💪Casual Class: $20

Sheer Transformations is coming back bigger and be

Sheer Transformations is coming back bigger and better after our break, and we can't wait to welcome you to our fresh new studio!

To celebrate our reopening, we'll be running free classes, competitions and giveaways!

We also officially launch our new Signature Membership AND our next 6 week challenge 🥳

If it's time to reboot your health and wellness, come down, have a chat and check out the studio!

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