November 17, 2015

Egg White Omelette with SpinachIf you have just started training, or would like to know what is best nutrition-wise before and after exercising, then this post is for you. The popular belief is that supplements and workout powders will give you what you need to train at your best, but the reality is that you can get pretty much everything you need from whole foods and simple snacks. This is both a cheaper and healthier way to approach exercise nutrition, and will help you feel your best even after smashing it in the gym.

Here is a guide to the recommended nutrition pre- and post-workout when doing strength training. For a more detailed look, check out this infographic.

Strength training is typically weights training. Whether you are training weights to gain muscle mass or just to improve your all-round strength it is important to include some protein in what you eat to encourage muscle repair and get the maximum from your session.

Pre workout

When having a meal before working out, have it 1-2 hours before, and aim for 75% carbs & 25% protein.

Some great starting points here would be:Greek Yoghurt & Honey

  • Egg white omelette with spinach, toast and milk
  • A smoothie with fruit, milk and protein powder
  • Greek yoghurt with banana, nuts and honey

30-60 mins beforehand, low GI foods like fruit, beans and grains make a good snack.

Post workout

After your session, you only need a moderate amount of protein combined with carbohydrates to kickstart the recovery and muscle repair process. About 10-20g of protein within the 2 hour period after you exercise should do the job. It’s always better to opt for whole foods rather than processed or packaged foods which have much less fibre and a lot more sugars.

Some healthy options:Cottage Cheese Avocado & Tomato

  • Chocolate protein shake with protein powder, milk and a banana.
  • Avocado with cottage cheese and tomato.
  • Whole foods in moderate amounts such as eggs, fish, chicken, turkey, greek yoghurt.

Stay tuned for Part 2 of our nutrition guide, covering cardio training.

November 17, 2015

8 Reasons Why You Should Consider A Personal TrainerHave you been going to the gym for a while now and you’re not seeing the results you want? Or are you struggling to come up with new ideas for workouts, or functional exercises? Then a personal trainer might be the solution to your problem. There are a number of reasons that hiring a PT can improve your visits to the gym, as well as the results you see in your fitness and general wellbeing.

1. They can teach you new things

Whether it’s new exercises or a different approach to your program, personal trainers are a wealth of information when it comes to shaking up your workout. By having a conversation with your trainer you can work out what it is you really want to target in terms of goals in your sessions, and they can provide you with a tailored program to suit your needs with exercises you might never even have thought of.

2. You can form critiques

One of the most important parts of an exercise program is to make sure that you are doing all of your exercises properly to get the most out of them. Having correct technique also avoids injury, keeping you training maximally for longer. As much as it can help to stand in front of a mirror while you lift weights, having someone specialising in functional movements there to make changes during the exercises can be extremely helpful.

3. They will push you to the limit

Personal trainers keep you working out for the entire session – stopping you from floundering and wasting time for an hour. They will also encourage you to finish your sets and then push through and do more, which is something that 90% of us would not do if we weren’t supervised.

4. It holds you accountable

It’s really easy to talk yourself out of going to the gym, but it gets harder once you have paid for a session and are keeping someone waiting if you are late or a no-show. A personal trainer will get you going to the gym on a regular basis and actually showing up, which for some of us can be half the battle.

5. A PT will keep you from flatlining

Once you reach a certain point with your training, it can be hard to improve without switching things up. Your trainer can move you through different workouts of increasing difficulty to keep challenging you and stop you from plateauing. Sometimes the types of changes you might need to make to your training are small, or not obvious to you – this is where the value of a PT comes in, by showing you the direction you need to take to strive for your best.

6. They can help you set clear goals

The first thing that happens when you sign up with a PT is they will sit down with you and discuss what you hope to achieve from their sessions. Using this information, they will work with you to set both long and short-term goals to aim for. Whether you are just aiming to improve your general fitness, or you’re looking to increase muscle mass, a PT can help you break up your training into achievable increments to get you where you need to be.

Still not convinced? Tp put some numbers behind it, a study published in the *Journal of Sports Science & Medicine* found that a personal trainer can increase your fitness-goal success rate by over 30%.

7. It can improve your entire lifestyle

A good PT will keep you motivated beyond the gym walls. As well as the program you follow during the sessions, you should also get useful stretches to do during the week, as well as other ‘homework’ like small diet changes or additional exercises. Training doesn’t end when you leave the gym – to see the full results of your work you need to work closely with your trainer and take advantage of the knowledge they have about improving your lifestyle as a whole.

8. It’s more affordable than you think

One of the reasons people avoid looking to a PT to help them reach their goals is the cost. However, a good PT will always consider your financial situation, and there are ways around paying a ton of money to go to the gym. For example, you could try taking classes in small groups. Not only does this lower the cost for everyone involved, it can be lots of fun and encourage some healthy competition between you and your friends.

Prefer to work one-on-one? Try booking a 30 minute session rather than 60 minutes, or only book a session every two weeks. Shortening the session doesn’t mean it will be easier, but it will give you a more intense workout that is both more cost-effective and takes up less time. If you choose to book less often, try and make your PT sessions the ones you struggle with in terms of motivation or needing a partner to get the most out of it.

If you have been considering a personal trainer, then contact Get Fit Central to see how we can take your fitness to the next level. We offer free consultations, so call us on 08 9328 2002 today, or click here to read more on our personal training services.

October 2, 2015

The double under (spinning the skipping rope twice to one jump)

For some this can come naturally and they make it look effortless for a lot of people this exercise is not so easy and can result in some painful whip marks, frustration and rope throwing.

As instructors it can be just as frustrating watching; willing our members on to get the double under, cringing with them when they miss the skip and end up with a punishing reminder of how painful skipping ropes can be when they come in contact with the skin, jumping on the spot hoping for them to get the rope under their feet, and not always having a lot of recommendations to help them get the double under apart from the ones listed in this blog and consistency.  This is the key practice and practice yes you might end up with some impressive welts that might have a few people talking, but you will get it – everyone does even does with no rhythm.

So if you are fed up and frustrated in not being the person that makes double unders look effortless we hope you get some tips from this article from the world record holder how does 164 in 60 seconds!! 

October 1, 2015

We are firm believers in high intensity quick workouts.  Our PT sessions and CrossFit Classes work with this format.

The results you can get from a quick intense workout is huge.  Of course the benefits of endurance training is also important for those training for endurance events and those that enjoy doing a long run, bike ride etc.

But in regards to weight training and getting results quick, heavy and limited rest is proven to get the results.

Here is an interesting article we hope you enjoy the read

So remember don’t use the excuse of not having time, even if you have 6 minutes do a workout that is non stop like a body weight circuit or a Tabatta workout is a great workout which can be any exercise you work for 20 seconds and rest for 10 seconds

September 8, 2015

For sprinting training today we did some testing which will be tested again in six weeks

Today we did the Copper Test for VO2 testing you need a 400 meter area, you run for 12 minutes at the end of the 12 minutes you record how many laps you did and work out the extra meters. You can then calculate your results by putting in your age, sex and distance covered to calculate your result, you can do via this website which I found helpful title=””> VO2 is something we have not measured before even though you would get a more accurate figure with a proper machine and treadmill we will use the results to gauge progressions and increase in fitness which will then be an increase in VO2

We also did the Illinois agility test we did three rounds each round trying to beat your time, here is the set up of the test Agility-Course-Web

Our running group are doing great and we are working on the Pose Figure 4 running style

Next week we have a 5km time trial

April 7, 2015



What is the secret to getting this equation right you ask??

A general guide to this (cross fit philosophy) is to train consecutively no more than 3 days, but no less than two days. But this is a guide only, not anyone is the same or has the same goals. Above all, you need to listen to your body, be aware that you must work thru soreness and fatigue. However, never work thru pain, especially acute pain. Get in touch with what your body is telling you, and ACTUALLY listen. Train smart.

Training frequency is dependent on many factors, which are, GOALS, INTENSITY, REST, NUTRITION, EXISTING LEVEL OF FITNESS AND CURRENT LIFESTYLE.

· GOALS – Set yourself goals and then decide of training frequency from there. For example, if your wanting to maintain your current fitness levels your training frequency would not be the same as if you were wanting to increase fitness and then again if your wanting to compete.

· INTENSITY – The more intense you train the more rest you are going to need. If you have a really intense training session be prepared to allocate sufficient rest, however less intense sessions you may be able to stack more on top of each other before rest.

· REST – Rule of thumb, quality outweighs quantity. The most effective rest is lack of prolonged activity during the day and 8.5 to 9 hours consecutive sleep. Sleep is when the body repairs and rebuilds.

· NUTRITION – Good nutrition plays a vital role in your ability to perform, repair and re-fuel. If you’re not getting enough right nutrition (read labels guys and usually if it has a label it’s not great, fresh is best) will hinder your progress. Remember, you are what you eat.

· EXISTING LEVEL OF FITNESS – People that train less frequent get benefits faster and may require more recovery time. Elite athletes need to continue to shock their body’s to disrupt HOMEOSTASIS*, this is reached by consecutive training days or multiple workouts per day to trigger an adaption phase. In other words to keep advancing their fitness.

· CURRENT LIFESTYLE – you have to set aside time to train, the time will not free itself and be mindful not only of your fitness goals but also your life goals and find a balance. This is the key to success in what you do and will greatly combat failure to train.

Experiment with training patterns, keep a diary/record of it and then adjust to suit, your program will be as unique as you are and only you knows what works and feels best to you.

It’s also important to remember to not only consider cross fit WODS as your only tool to training. We here at Inner City/Get Fit Central offer yoga, mobility workshops, handstand workshops, Oly lifting specific classes and P.T (1 on 1), all aimed to help you develop strong, safe and functional methods that are essential to help develop you as an effective athlete.

Give good thought into your approach to training, create your right balance and find the necessary tools to succeed.

December 20, 2014

We are lucky to host Ido Portal and Odealia this weekend for Movement X.
We are looking forward to learning from two amazing people and passing on what we have learnt to our members

July 24, 2014

We will be hosting with ROM a viewing of the CrossFit Games at the gym.  The back room will be set up with screens and bring your sleeping bags and warm clothes. So if you want to join us to watch some amazing athletes and have some fun let us know

June 26, 2014

We are excited to announce we will be hosting a Gymnastics Movement Workshop

2 day course presented by Thomas Pichler Commonwealth Games Gold Medalist

Day 1 – Falsegrip workshop, handstands, ring work, ring muscle ups
Day 2 – Handstand push ups, Buttefly pull ups and bar muscle ups

Maximum 18 People per class

Beginner to advanced

$125 per day
Contact us to reserve your spot 9328 2002

June 18, 2014

After going to watch the Primal throwdown Nikki and Nic are on a mission to improve our lifts. We will keep you posted with our updates, tips, progressions and lessons learnt on the way.

Day 1 we started with legs working on front squats and pistols

Day 2 Big Lift practice power snatch, power clean, Split Jerk

Happy with progressions so far it is only going to get better our aim is to put a team from Get Fit Central and Inner City in the CrossFit comps next year – Yay can’t wait