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July 23, 2019

We all know swimming is a great form of exercise but do we actually know how to turn it into a workout? Is there more to just laps of strokes when exercising in the water? Of course there is!

Try this workout below and see if it floats your boat:

WARM-UP:
  • Start by 2 laps of walking with high knees, as you get to the end of each lap do 10x squats
  • Shoulder rotations: 10 forward each arm, 10 back each arm
WORK-OUT:
  1. Swim easy, with any stroke for 200m
  2. Grab a kickboard with one hand and perform one-arm freestyle with the freehand for 100m (alternating arms every 25m)
  3. Move to your back, and do 2 laps of survival backstroke
  4. Grab a kick-board or hold torpedo on your back and kick for 100m
  5. Do 200m of backstroke aiming to do 50m under 40 seconds
COOL-DOWN:
  • Pick any easy swimming movement for 200m and end with stretching against the pool wall

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June 4, 2019

We have a very special promotion running for the month of June – Get 5 additional visits when you purchase any of our 20 visit pass packs!

These passes are a great option for regular visitors as they are cheaper than paying for multiple casual entries. They can be purchased at reception so get down to the centre and take advantage of this amazing deal!

Offer expires 30th June 2019. This offer does not include PT sessions.

Find out more by giving us a call on (07) 4922 1981.


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May 17, 2019

Due to our instructor taking leave, unfortunately, AquaFit will be cancelled from 20th May to 4th June, we apologise for any inconveniences this may cause but we look forward to seeing you all back on 5th June!


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March 19, 2019

We are so proud of the challengers, the end is near! Can you feel it? We look forward to seeing the winner and more importantly all of the individual results!

But remember! Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength (A. Schwarzenegger).

To find out more of the challenge and how to join the next one click here!

 

 


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February 25, 2019

The wait for the fitness and lifestyle revolution is over. Find high quality equipment, the latest scientific techniques and friendly staff at your local F45 gym in Rockhampton.

Feel motivated in a group atmosphere, combining resistance and cardio principles for a well-rounded and challenging workout.

JOIN OUR F45 GYM TODAY

About F45

F45 Training is the new training technique leaving competition and clients gasping for air. F45 is the most innovative, challenging and systemised team training workout in the world. Come and train like the stars at F45 Training.


Get your 2 Week Trial Pass Today

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February 25, 2019

Carbohydrates are the major and primary fuel source for muscles and the brain. Carbohydrates are broken down into glucose which is the form that is used for energy by the body.

Carbohydrate foods include starchy foods like bread, rice, pasta, noodles, potato, corn, legumes, biscuits and cereals and all sugars including natural sugars found in fruit, milk and yoghurt.

Carbohydrates are stored in the muscles and liver and must be constantly replaced. Spreading small amounts of carbohydrates are a helpful way to provide the body with adequate stores without consuming excessive amounts. This can be achieved by consuming three small meals.

Healthy snacks may be beneficial to prevent excessive hunger between meals. By eating this way you will get smaller rises in your blood sugar levels over a longer period of time so that you are using the maximum amount though out the day, limiting excess building up and becoming stored in the body.

Do not skip meals is not ideal as it often results in food cravings and binge eating.