We are running a Facebook Contest to Win Personal Training for a Month and Massage for a Year!

All you need to do is to go to the App (see the link below), sign up for it, Like and Share it with all your friends. It is Free to join and easy to participate in. That is all you have to do!

Participants will get points based on Likes and Shares with their Friends. Points will be awarded when your friends sign up for it.

There will be 2 winners.

Personal Training will be conducted by Bjorn Voon and Brendon Amedee. Massages will be done by Mark Kelly.

What are you waiting for folks?

This is a Time Limited Offer and will run out in days, so get into the Contest Now!

Go the the App now!

https://apps.facebook.com/exfxfitnessptcon/

Kick Start Your Health and Fitness Today!

Team Exfx Fitness

Personal Training and Massage Facebook Contest is a post from: Group Training, Personal Training, Health and Fitness Perth

In my practice, I have noticed a lot of clients with tight Hamstrings. Many clients that I train have had this issue and it does affect training progress as it boils down to proper technique.

The cause of this could be many and varied depending on the person so many questions need to be asked in order to determine the cause. Fixing the problem at this stage is not nearly as good as going to the source of the problem and that is changing habits and lifestyle.

Posture could affect the tightness of the hamys. A posterior tilt of the pelvis will contract the gluteus and the hamys causing a flat back. This unstable posture if loaded will without a doubt cause an injury. Certain work and lifestyles could cause a tightening of these muscles which in turn could affect how a person moves and exercises.

As manly as it would seem, stretching muscles in your body is no longer perceived as a wussy thing to do, alas it is a necessity to ensure the elastic health of your muscles. An athlete or regular exerciser who does not stretch will miss out on numerous benefits of stretching including speedier recovery from workouts, improved muscle fiber alignment, improved performance and also reduced D.O.M.S.

Knowing the anatomy of the hamstrings is vital in performing a highly effective stretch. The hamstrings are made up of three different muscles, the biceps femoris, semi membranous and the semi tendinosus. All three originate from the ishial tuberosity and attach into the tibia and fibula. The ishial tuberosities are the sit bones you sit on.

Place your foot on the bench. Next you want to bend your knees slightly. I find that this tends to stretch the belly of the hamstrings better than having legs straight.

Anterior tilting your pelvis will increase the distance from the origins and insertions and initiate the stretch of this group.

Lift your ribs up keep your spine upright, do not bend or forward flex the trunk, engage transverse abdominals and shift the trunk and pelvis forward a little more. This action will increase the torque on the anterior tilt and more of the stretch. By now you should be feeling a really violent stretch.

The next step, if you would like to apply even more of a stretch is to gently place pressure on the femur close to the knee cap. Be sure to not exert force on the knee cap itself as it could cause you pain and discomfort. You could also do a P.N.F. Sequence at this point.

Always remember to hold your stretches for a minimum of 8 seconds to get the most of your stretches. Any less than that and you may not be getting any benefits of the stretch at all.

Healthy Flexible Hamstrings is a post from: Group Training, Personal Training, Health and Fitness Perth

Welcome to 2012!

A new year, new goals and a new body.

With all the Christmas and silly season over, it is now time to have a look at your health and fitness goals and review them. How did you go in 2011? Did you get to where you want to be? Did you lose it all in the holiday season? Could you have changed your body a lot more? Can you do one better this year? Sure you can.

This year we have big things planned for you as well. We have trainers fired up ready to go and our plans to reach out to more people this year too is going to be much larger than years before. Our time to reach out is now. Get in contact with us today if you would like us to help you achieve your goals, it is always better to have someone hold you accountable and plus you will work much harder with someone else egging you on.

Here is to your health and wellness.

May you achieve the goals that you set out to achieve.

Bjorn Voon

Team Exfx Fitness

Your Healthy 2012 is a post from: Group Training, Personal Training, Health and Fitness Perth

Got Intensity?

When it comes to exercise, there is one common ingredient that sets it all apart from what the other guy next to you is doing. It is the intensity of your workouts.

The secret ingredient that all programs have, that were ever been designed is the simple fact that it is all about the intensity. The harder you go, the more energy you burn, the quicker your results will be.

Workouts that are associated with time, performed at high intensities repeatedly have been studied and found to give the best results in terms of strength and endurance performance. Of course the bonus of that all will also be the fat loss.

There is no need to bring a book or watch tv whilst you are trying to get your dose of exercise, so either get serious or stay at home on the couch. You are better off spending your time doing something else.

So get stuck in it, Raise your Intensity.

Bjorn Voon

Raise the Intensity is a post from: Group Training, Personal Training, Health and Fitness Perth

Heard about HBF’s Free Group Fitness Sessions?

Our trainers will be there to stir up those bodies.

Bjorn will be there.

Get down to the Esplanade to get sweaty.

Register here: http://www.hbffitness.com.au

HBF Group Fitness is a post from: Group Training, Personal Training, Health and Fitness Perth

So the classes have began, the training has become matured. The tasks that we are doing and performing are becoming more and more intense.

With the little groups coming along they are getting well and truly punished with the gruelling tasks you can get from a Crossfit inspired workout.

Every Tuesday and Thursday is the time when we get together and try to push ourselves. Push ourselves through the mental and physical barriers, learning what our bodies can and cannot do.

There is just no barrier when we put out minds to it, only hurdles. Barriers are impossible to cross, but a hurdle will only slow down our journey. We will learn to get over this hurdle and then continue on with our quest and our journey to be something extraordinary.

And it all starts with one step. Every single time.

Come Join Us.

Come Find Yourself.

Strength and Conditioning at the Institute of Fitness is a post from: Group Training, Personal Training, Health and Fitness Perth

Core Muscles in Your Trunk

Activation of the Transverse Abdominus is not as easy as just bracing or ‘sucking the gut in’. Actual engaging requires a sequence of muscle activation that begins from the Pelvic Floor muscles.

Improper core activation will still put your spine at risk. So be warned. If you are not sure if you are activating your Transverse Abdominus, chances are you are not. Chances are all your object or weight lifting efforts will be risking you severe spinal injury or a trip to the Physio or Chiro.

A reduction of your Functional Capacities is not ideal and not favourable in your world, therefore every precaution must be taken to ensure that we remain injury free.

Contact Exfx Fitness today to find out how you can locate your Transverse Abdominus muscles, turn them on every time like the flick of a switch and be able to lift objects with significant weight safely.

Core Control For Functional Lifting is a post from: Group Training, Personal Training, Health and Fitness Perth

Here is the Circuit for this week:

50 reps of 5 exercises followed by 5x400m runs.

• Squats
• Burpees
• Push Ups
• FlutterKicks
• Skipping

Start with anyone of those exercises and perform 50 repetitions of each exercise. Follow each exercise up with a 400m run. Check your time when you have completed.

Conditions of the circuit:

5-50R + 2km is a post from: Group Training, Personal Training, Health and Fitness Perth

If your goal is to train for weight loss, then there are a few things that you need to get right and that is to determine if you are training for either or. Training for weight loss means to reduce your weight on the scales or on the other hand, training for fat loss is training to reduce the percentage body fat that you have on your body.

For some folks, both mean the same thing but to a personal trainer or a trainer the distinction has to made clear. Let us first look at the Body Mass Index which is what someone will use to determine if they are going to be obese, overweight or normal. This measurement will take into account bodyweight in kilograms and also your height in metres. Here is the truth about this index. There is a grey area where this scale does not become relevant to you anymore if you have been exercising regularly and been strength training.

The media has made the public very aware and conscious about our weight which is a good thing, but it should not be an obsession when you are already training and have been training regularly. When you do strength train, you will build muscle. Muscle is by far a more dense and solid tissue. Fat has more volume per kilogram of muscle. Both weights are the same, 1kg of muscle weighs exactly the same as 1kg of fat. It is just the amount of volume or space that muscle takes up compared to fat which is significantly lower.

It is not the weight that should be your concern, but rather the fat instead. The moment you begin to build muscle, you will become more dense and heavier if not more than before. Bodybuilder BMIs indicate that they are overweight and obese!

Here are some tips on how to lose more fat rather than weight:

• Lift the big heavy weights
• Train at an intensity that is higher that what you normally train at
• Vary up your program and do what is most uncomfortable to you
• Find a good trainer who will motivate and push you to your limits
• Go hard or not at all

This is the raw way, no frills on how to lose fat. If you do not train like this, you will not ever succeed in your little piss-farting around in the gym with the ‘do lots with light weights’ attitude. You might as well go watch a movie or have a coffee.

Get real, get serious and train hard.

Real results means hard work.

If you are going to take it easy, do not even bother.

Perth Personal Training or Perth Group Training

Training for Weight Loss or Fat Loss is a post from: Group Training, Personal Training, Health and Fitness Perth

If you have not felt alive at all while you have been living, then you have been wasting it all this while. Introducing the most Powerful Combination of Supplements in the world that will inject some serious “Ooommmph” into your mind, body and soul, Lifepak and Vitality.

As an avid “test-dummy” for every known supplement you could purchase on the shelf, there is just one thing in common with almost every other shelved product out there you can purchase and that is that they just purely do not work. Have we been tricked into the fact that we need pills and capsules that do not work? Or are we just so out of tune with our bodies that we cannot even tell?

Nutrition as important as it may seem, is vital to our existence and our wellbeing. But the big question is, are we getting what we are really supposed to be getting in our meals, in our fruit and vegetables? Harvard University has said we need to have up to 8+ servings of fruit and vegetables on top of our daily macronutrient intake of carbs, fats and proteins. On this scale, we will have to almost double almost triple the amount of foods that we need to consume just to get out nutrients. And there is no quality guarantee for any of the foods that we consume either.

To ensure that we have the best quality nutrition, in this day and age, we need to supplement with high quality supplements. No other company, nutritionist, naturopath can come up with this concoction or come anywhere close to the quality of these supplements.

Introducing supplements from Pharmanex’s Lifepak and Vitality. Lifepak is a multi-vitamin supplement that is comprehensive array of antioxidants, vitamins and minerals that meet the common nutritional deficiencies of the average adult diet. Vitality is Pharmanex’s new product that is designed to improve the efficiency of the body’s cells to utilise the nutrition delivered by Lifepak. Vitality will also improve and enhance your energy, mental acuity and also raise your libidos.

Together this combination of supplements will raise your overall energy and wellness and allow you to function without the hitches caused by mal-nourishment. This is by far the most feel-able and the most effective nutritional combination that has normalised all body hormones, raised energy levels and tuned the mind into the next gear.

This is not your normal off the shelf vitamin supplement you can purchase in the pharmacy. It is by far more superior in quality and efficacy. Many have reported wonderful testimonials on how sleep patterns have improved, sexual desires have increased, feeling much happier than usual, reduced pain and inflammations.

If you have never tried any good supplement before, look no further, you have stumbled upon the greatest and the best nutritional combination on earth. If you are sceptical, then you have nothing to lose but to give it a go and then have an opinion. I was one of those sceptics, blown away by the sheer quality and power of what some simple capsules can do.

Here is the link for the double formula for you to try: Lifepak and Vitality Combination

Ships within 4-5 working days and you will feel an entire new lease on life.

The Most Powerful Nutrition on Earth is a post from: Group Training, Personal Training, Health and Fitness Perth