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10 Class Pass

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

BRING A FRIEND FOR FREE THIS WEEK! 🎉 That's ri

BRING A FRIEND FOR FREE THIS WEEK! 🎉

That's right, you can bring ANY friend to ANY Sheer class up til and including Saturday.

We know the hardest part about exercising is getting started but it's always easier when you're in it together!

We interrupt your scrolling to remind you that wha

We interrupt your scrolling to remind you that what you eat on the weekend still affects your body!

It's definitely okay to let your hair down a little but if you're trying to eat in a caloric deficit to lose body fat, your cells don't care if it's Saturday or Monday.

If you DO decide that the weekend is a splurge time, own it; accept that all behaviours have consequences, enjoy it with no guilt and fill your next plate with some more green stuff 👌🥬🥦🍏

Pic via @fitlifehealthretreatnoosa ✌

Anyone else feeling extra strong today? 💪😂

Anyone else feeling extra strong today? 💪😂

Come work on your strength with Belinda at 6pm, and Pilates at 6:30pm

Newbies - visit our website to get a FREE 7 DAY TRIAL! 🙌

YOGA IS FOR EVERYONE! Yep, you don't have to be a

YOGA IS FOR EVERYONE!

Yep, you don't have to be able to do this beautiful dancer' s pose a la @chrystal_saffron, but if you're new to yoga here's some pointers:

🧘‍♂️Don't eat too close to class:
Twisting your full tummy is NOT a great feeling!

🧘‍♀️ Arrive early:
Being on your mat and ready to go before the start of class is respectful to your instructor

🧘‍♂️ Don't expect to nail all the poses at once:
It's not always about what the pose looks like, but rather doing the version that honours your body in that moment

🧘‍♀️ You are allowed to rest:
Push yourself when you can (yoga isn't easy!), but take a rest when you need to.

🧘‍♂️ It's a practice:
The more you get to class, the more familiar and comfortable you'll get with the poses. You'll learn to breathe more deeply, build strength and confidence and gain more flexibility🙌

Attention Sheer Fam!! 📣 🎉Help us grow the fa

Attention Sheer Fam!! 📣
🎉Help us grow the fam and get 2 weeks of free training for yourself🎉

Now more than ever, we are on a mission to build community, provide a nurturing space, and change people's lives through health and fitness!

Some Ts&Cs apply but basically we want to reward you!

Hump Day, Pump Day! The best mix of cardio, streng

Hump Day, Pump Day! The best mix of cardio, strength and burn 💦💪🥵🔥

SAVE FOR A SIMPLE FULL BODY HIIT SESSION!

🔹️HIIT stands for High Intensity Interval Training

🔹️ In order for this session to be high intensity, choose weights that challenge you, and work quickly without sacrificing form

🔹️ In order for it to be interval training (instead of just high intensity training), rest for 20 seconds between each exercise

🔹️ While it might sound like taking so much rest makes this workout easier, resting lets your body push even harder in the work periods 👊

Try it and tag us!

USING THE ROWING MACHINE The rower is an awesome

USING THE ROWING MACHINE

The rower is an awesome choice for low impact cardio that can still kick your butt! It can look intimidating but once you get the hang of it, it can be used for longer steady state cardio, shorter moderate workouts or for hard and fast metabolic workouts.

By rowing, as opposed to running or cycling, you can target more muscles in less time, improve your posture and easily adjust your pace as you go.

🔹️ Adjust the resistance using the damper lever on the side of the fan cage: higher resistance makes each stroke harder

🔹️ Sit down and adjust the foot plates so that the strap sits on the bend in your shoe (extra important if you have particularly small or large feet!)

🔹️ Pull the strap towards the outside edge of the foot to tighten it and keep the foot in place

🔹️The monitor will automatically turn on if you start rowing, or alternatively you can press the top right button to 'wake it up'

🔹️ Use the 'Change Units' and 'Change Display' buttons to cycle through what you see on the screen. The most common units to track are metres or minutes e.g. row for 500m, row for 2 minutes, but you can also view calorie expenditure, power output, strokes per minute and even play games!

🔹️Once you're ready to row, grab the handle with both hands; keep the arms extended as you push with the legs. Lean back slightly, and then use your back muscles to pull the handle in towards your chest. ⬅️Legs, Body, Arms

🔹️Reverse the action by extending the arms back out, lean forwards slightly and bend the legs until the shin is roughly vertical ➡️Arms, Body, Legs

🔹️ If your arms are fatiguing quickly, you need to use more leg drive!

🔹️ If your lower back doesn't love this movement, reduce the forward and backward leans, ensuring you move from the hips, and don't slouch!

👍Give it a go next time you're in the gym and ask us if you need a hand.
👍Do you want to see some rowing workouts? Some HIIT sessions involving rowing? Let us know in the comments!

MEET ROHAN! 🔸️How did you first get involve

MEET ROHAN!

🔸️How did you first get involved in fitness?💪
🔹️I first started training as part of rehab for my back after having a perforated disc in my lower back and a pinched sciatic nerve. And then strength training just continued in from there.

🔸️You always have killer playlists on in the gym - what's your favourite song to get you pumped up before training?🎶
🔹️It really depends on my mood at the time and the day I’ve had but anything that I connect with emotionally is best to get me motivated to train. Some NF or Dead Letter Circus never go astray.

🔸️You are one half of a dynamic parenting duo to two adorable little boys - between dad life and working 2 jobs how do you find the time to train and stay healthy? 👨‍👩‍👦‍👦
🔹️Haha finding the time is the key phrase here. It’s not always possible to train as much as I would like as it's not my highest priority anymore but I have an amazing partner who keeps me accountable with my training and nutrition.

🔸️What's the biggest thing you learnt from competing in powerlifting? 🏆
🔹️A sense of community and humility. The knowledge that no matter your strength level or experience, everyone will get behind you when you’re on that lifting platform and push you to do your best. Most supportive sport I’ve been involved in. Would recommend.

🔸️If you could eat one thing for the rest of your life what would it be? 🍕
🔹️This is a cruel question haha. Either nachos or pizza.

🔸️Favourite class style to teach?🏃‍♂️
🔹️Fit

🔸️What is your spirit animal?🐺
🔹️The timberwolf for sure

🔸️Squats or deadlifts?🏋️‍♀️
🔹️Tough but I’d say deadlifts

🔹️Coffee order?☕
🔸️lactose free cappuccino, 1/4 hot water, no sugar

You can catch Rohan taking classes on Thursday night's and Friday mornings, or book PT sessions by appointment!

"Florals? For Spring? Groundbreaking." 😂 We ar

"Florals? For Spring? Groundbreaking." 😂

We are pretty happy that the days are getting longer and it's no longer dark when we start class at 6am ☀️🌿

GET SOME SPRING IN YOUR STEP! We start our next

GET SOME SPRING IN YOUR STEP!

We start our next mini challenge on Monday 7th September - 21 days for $21!

What's it all about?
- Completing 10,000 steps each day to increase your incidental exercise levels 🚶‍♀️
- Following our guided 10 minute stretch sequence each day to decrease your stress levels and aid digestion/elimination 💩
- Eat 5 serves of veggies each day to boost your micronutrient and fibre intake 🥦

The best part?
Get your investment back when you tick off all 21 days! 🙌

Message us now to SIGN UP and get some spring in your step!

WOOHOO WEEKEND VIBES! From next week, we've got

WOOHOO WEEKEND VIBES!

From next week, we've got an updated timetable!

🔹️ More boxing classes!
In the interest of hygiene, please bring your own gloves if you're able to. We will also have cotton inners available to purchase, or you can simply wash and return 🙌

🔹️ NEW class style - Pump!
But Sheer-ified! You'll want to come along to this one (and subscribers - check your inboxes soon 😉)

🔹️ More high intensity classes for our 6am crew!
But also, if you think Pilates isn't intense, you're doing it wrong.

Bookings for classes and open gym are ESSENTIAL so we can ensure we are abiding by the rules 😷

REAL PEOPLE, REAL RESULTS "Standing up for even h

REAL PEOPLE, REAL RESULTS

"Standing up for even half an hour to cook dinner used to leave me exhausted!

Now, I just realised that I stood up for 5 hours with no breaks the other day while doing renovations, PLUS went for an hour walk afterwards.

I never want to lose sight of these WOW moments and how far I've come!

I've now got balance and strength in my body, and even have some core strength. Other people are seeing a difference in the way I look and move, and I'm noticing the difference in my mental health.

Without Sheer, I would not be where I am now."
💙💙💙

The best time to plant a tree is twenty years ago.

The best time to plant a tree is twenty years ago. The second best time is now. 🌿

BARBELL SQUAT TECHNIQUE If you're not used to squ

BARBELL SQUAT TECHNIQUE

If you're not used to squatting with weight just yet the barbell can look big and scary, but it doesn't have to be!

Here are our top tips for a great set up:

➡️ Line yourself up: place your hands evenly on the bar using the ridges as a guide
➡️ Duck under the bar ensuring your shoulders are centred and hands are gripping the bar as close as comfortably possible
➡️ Step your feet directly under your hips
➡️ Squeeze shoulders back and down, brace abs, and stand up, taking the bar off the hooks
➡️ Take one step back and find your optimal squat stance
➡️ Big breath in, brace core, squat! Leave 1 or 2 reps in reserve to be able to safely rerack the bar
➡️ At the end of your set, walk back in to where you started and slowly lower the bar back onto the hooks.

If this is still sounding like not your cup of tea that's cool! Olympic barbells are 20kg so until you build your strength and confidence up to that level you could try:
💙 Sitting to a bench or box
💙 Body weight squats
💙 Goblet squats - holding a weight in front of your chest
💙 Increasing time under tension (go slower, add pauses)
💙 Practicing regularly at the level suitable for you right now!

Need help with your squat?

We can help you find the right way for you to squat pain free, provide exercises to help strengthen any areas that are holding you back and provide that accountability for you to practice.

Book a PT session now!

This is what you'll see when you first walk into S

This is what you'll see when you first walk into Sheer!

It can be intimidating walking into a gym for the first time (or even the fiftieth!), but you can rest assured that we are all just real people!

Our small class sizes mean you're not just another number - plus there's plenty of space for social distancing 😅 😷

Head to the site to book into classes or open gym sessions, or drop us a line to chat about which options are right for you 🙌

ATTENTION SHEER FAM: BUSINESS AS USUAL! Big thank

ATTENTION SHEER FAM: BUSINESS AS USUAL!

Big thanks to everyone for adhering to all the updates as they happen - your cooperation is what helps us and many other businesses to stay open!

💙 STAY HOME if you're feeling unwell
💙 GET TESTED if you have any symptoms
💙 BOOK IN for classes online
💙 SANITISE your hands on arrival before you...
💙 SIGN IN at the door
💙 SOCIAL DISTANCE where possible during your workout
💙 SPRAY & WIPE all equipment you've handled

Stay safe this weekend and we'll see you next week!

Reachin' for the weekend! 🙌 Start your Saturday

Reachin' for the weekend! 🙌
Start your Saturday well with Yoga at 8am 🧘‍♂️ and Fit at 8:30am 🏃‍♀️

First we create our environment, then our environm

First we create our environment, then our environment creates us 🙌🌿
.

What are you doing to set yourself up for success this week?👌

💙 Set an intention: what gets measured gets managed
💙 Enlist the help of others: book into PT, catch up with a friend over a walk
💙 Accountability: book into classes, tell someone about your goals or intentions!
💙 Get organised: prepare meals and snacks in advance, set your training clothes out the night before
💙 Fill yourself: you can't pour from an empty cup so top up your mind with uplifting reading or podcasts; top up your body with recovery tools like releases, meditation, massage or other preventative treatments.

SQUAT DEPTH If you can go lower, do it! Moving

SQUAT DEPTH

If you can go lower, do it!

Moving joints through a full range of motion results in increased strength and mobility, makes your body more resilient and just generally makes your trainers happier 😂

If you can't squat deep YET, try these:

✅ Decrease the load - form and range before weights *always*!
✅ Increase support - hold onto a bar or TRX straps, practice squatting to a box or doing Swiss ball squats against the wall
✅ Slow it down - going slower gives you time to adjust mid rep if needed and builds strength in the range you do have
✅ Adjust your stance - everyone's hips are different and standing with feet parallel and toes forward only works for a small percentage of the population. Play around with wider feet or toes slightly turned out.

This is just the tip of the iceberg; there's a whole range of ways we can help you get more out of every exercise!

🚩Get personalised technique advice with 3 PT sessions for $99*!
New clients only, message to book!

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