Butts n Gutts Photo Shoot on the 18/10/2014

Hi all

Mark here for this week's blog. Last Saturday we had the pleasure of having free lance photographer Michael Evans taking shots of Butts n Gutts boot camp. The weather was picture perfect (no pun intended) and the turn out was our biggest to date. Michael worked his magic and everyone pushed themselves that little bit extra. We focused on circuit fitness training with various drills which included - Battling rope slams, tyre runs and an 8 minute challenge where participants had to complete as many rounds as possible of certain body weight exercises. Everyone pushed themselves extremely hard and gave it 100%. We also welcomed some new members to butts n gutts bundoora

and would like to congratulate Melanie, Jacinta, Peter, Gloria and Chris for joining our team!

See you all at boot camp this week! 

Boot Camp greensborough, Boot Camp Mill Park 

www.bngbootcamp.com.au

Increase the number of chin ups you can do!

Hi all

Mark here from Alltone Fitness and Butts n Gutts Boot Camp.

In this weeks blog I discuss ways to help you increase the number of chin ups you can perform,
They are on the hardest exercises to perform in the gym. Great for building a strong and thick upper body along with giving your biceps a hammering as well. All to often I hear form clients "why cant I do one chin up" or "I have been strength training for a while now though I still cant do 1 chin up"

Lets have a look at the 3 most important variables involved with performing chin ups.

1. Body Weight
It's quite simple. The more you weight the more difficult it will be to lift your body up. Now your probably thinking doesn't strength come into it, and yes it does though it's not the number one factor. If you find this hard to believe then go to a meat head gym and see if a 120kg plus body builder can perform 5 or more ( good technique)  body weight chin up's.. There would not be many at all.

2.Body Composition

More muscle mass and less body fat will help. Fat is basically non functional and will not not help with performance or maintaining intensity levels. It has the opposite effect.

3. Strength.

Building gripping strength along with building muscle mass in the shoulders, arms and back will need to be a priority.There are a number of great exercises which will assist. For the back - Barbell Bent over rows , lat pulldown, for the shoulders - seated barbell shoulder press, dumbbell lateral raises. Focus on compound exercises as they incorporate the most muscle activation and build a good level of functional strength as well.  When it comes to sets and reps when trying to build strength, keep the rep range low between 1-5 reps and sets 5+ Intensity levels should be high 85% + your 1 rep max.
And lastly take longer rest periods between sets.

So there you go
Key points to take away

1.The more you weight the harder its going to be to lift your body weight to the bar
2.Reduce fat increase muscle mass
3. Get stronger, focus on building strength and lean muscle around the shoulder, back and arms

If you want to build strength and drop body weight then give either our boot camp bundoora or personal training a go. Butts n Gutts boot camp is held 3 times a week in watsonia north. Personal training in greensborough and bundoora

available as well.

Have a great day

Mark :-)

Personal Training at Alltone Fitness

Personal Training at Alltone Fitness

Hi Guys, Mark here for this week’s fitness blog. Last week we touched on the importance of squatting and why we should all be performing this functional move in our daily routine. This week I will discuss our personal training service we offer at Alltone Fitness Studio.

Does personal training seem a little daunting to you?  Are you intimidated by going to a big gym? Do you dislike pushy gym sales people or pushy personal trainers trying to book you in for a session everyday?  Well, this is where we come in!

Alltone Fitness is a private fitness studio and all our sessions are held in a private setting with just you and your personal trainer. Our number one goal is getting you results! We have no joining fees or membership fees.  Just exceptional pay as you go personal training and small group fitness in Bundoora and Greensborough.

On your first session we conduct a fitness assessment and it’s absolutely free.  This is a great opportunity for us to get to know you a little better. We discuss your fitness goals, any current or past injuries, medical conditions and prior exercise history. Because we always put your health first, we then measure your blood pressure and discuss in detail any prior or current medical conditions you may have. This will help us determine the type of fitness program to design for you.We then take girth measurements along with a body fat analysis. This a great way to track your progress while keeping

you driven and motivated. A flexibility and cardiovascular assessment will then follow to determine a base level of flexibility and aerobic fitness. The cardiovascular assessment is conducted on an exercise bike and is of a low to medium intensity which lasts for 5 min.

What makes us stand out from the rest is that each fitness program and personal training session is specifically designed for the individual. We love to incorporate resistance  and core training in our sessions which rapidly assist with weight loss and improving functional strength. So what are you waiting for? GET FIT NOW!

To book your free no obligation personal training session head to www.alltonefitness.com.au/booking

Personal training Greensborough - Personal Training Bundoora -  Personal Training Mill Park - Outdoor group fitness Bundoora -  Boot Camp Bundoora

Have a groovy week and stay fit!

Mark