EFM Health Clubs Glenelg

💪 TUESDAY | EXERCISE OF THE WEEK — BATTLE ROPES

This week we’re taking on the Battle Ropes! 🔥

They might look simple, but give them 30 seconds and you’ll know you’re working! 😅 Battle ropes are a fantastic full-body exercise that combines strength, cardio and endurance in one powerful movement.

They’re great for:
💪 Building upper-body and core strength
❤️ Getting the heart rate up
🔥 Improving fitness and endurance
⚡ Developing power and coordination

Trainer Tip: Keep your knees slightly bent, brace your core and maintain good posture. Drive the ropes with power and control — and remember, good technique beats simply going faster!

At EFM Health Clubs Glenelg, we can adjust exercises to suit your individual fitness level, so don’t be afraid to give the battle ropes a go.

How long can you keep the ropes moving? 👀🔥

💚 MONDAY MOTIVATION | EFM GLENELG

“The only bad workout is the one you didn’t do.”

Some days motivation is high. Other days, simply getting through the door is the win.

You don’t need the perfect workout. You don’t need to feel 100% ready. You just need to show up. 💪

Every session is another step towards becoming stronger, healthier and more confident.

So start your week with us at EFM Health Clubs Glenelg — we’ll provide the support, encouragement and friendly faces. 💚💙

Show up for yourself today. Your future self will thank you.

🧘‍♀️ MAT PILATES AT EFM GLENELG 🧘‍♂️

Looking to improve your core strength, flexibility, posture and balance? Come along and give our Mat Pilates classes a try! 💚

📅 Tuesdays — 9:00am
📅 Wednesdays — 6:00pm

Our Mat Pilates sessions are run by Spencer and are suitable for a range of fitness levels. Whether you're new to Pilates or already love it, come in and give it a go!

💪 Improve core strength
🤸 Increase flexibility and mobility
⚖️ Improve posture and balance
😌 Reduce stress and tension
❤️ Complement your regular strength and fitness training

🌟 NOT AN EFM MEMBER? NO PROBLEM!

Casual visits are welcome for just $20 per session.
It's a great opportunity to come in, meet Spencer and experience a Mat Pilates class at EFM Glenelg.

Interested in One-on-One Reformer Pilates?

Spencer also offers individual Reformer Pilates sessions, providing personalised attention tailored to your needs and goals.

📞 Questions about Mat Pilates, casual sessions or One-on-One Reformer Pilates? Call Spencer directly on 0411 424 967.

Come in and give it a go! 🙌💚

🎉 MILESTONE SATURDAY — 2,000 VISITS! 🎉

A massive congratulations to Di on reaching an incredible 2,000 visits at EFM Glenelg! 💚💪

Two thousand visits represents an amazing amount of commitment, consistency and dedication over the years — and Di continues to turn up with a smile and get the job done.

Milestones like this are what EFM Glenelg is all about. It's not just the number of workouts — it's the friendships, laughs, healthy habits and memories made along the way. ❤️

Di, we're incredibly proud to have you as part of our EFM Glenelg family.

👏 Congratulations on 2,000 visits — what an achievement!

Now for 2,500! 😉💪

🎉 FRIDAY FUNDAY AT EFM GLENELG! 🎉

Another week of training almost done — and what better way to finish than with a bit of Friday Funday! 💪😄

Today’s workout brought plenty of energy, a few challenges, lots of laughs and, most importantly, our awesome EFM Glenelg community getting it done together!

📸 Check out the photos from today’s workout!

At EFM Glenelg, fitness isn't just about sets and reps. It's about real people training together, supporting each other and having some fun along the way. 💚

Great work everyone — enjoy your Friday and we'll see you back in the club! 🙌

🌟 MARVELLOUS MONDAY — MEMBER SPOTLIGHT! 🌟

What better way to start the week than celebrating the people who make EFM Glenelg such a fantastic community! 💚💙

Every day our members turn up, put in the effort, support each other and have a bit of fun along the way. 💪😊

Whether you're lifting weights, improving your fitness, working towards a personal goal or simply enjoying being active — every session counts.

📸 Check out the photos of some of our amazing EFM Glenelg members in action!

We love seeing people of all ages and fitness levels training together and encouraging one another. That's what the EFM community is all about.

👏 Well done to everyone putting in the work — keep it going!

Stronger together. Healthier together. EFM Glenelg. 💚💙

🥗 WEDNESDAY HEALTHY RECIPE OF THE WEEK 🥗

🍋 Lemon Herb Chicken with Zucchini Noodles

Looking for a dinner that's high in protein, low in carbs and low in fat without sacrificing flavour? This one's a winner! 💪

🛒 Ingredients — Serves 2

• 400g skinless chicken breast
• 2 large zucchini, spiralised
• 1 lemon
• 2 cloves garlic, crushed
• 1 tsp dried oregano
• 1 tsp mixed herbs
• 1 tsp olive oil
• Fresh parsley, chopped
• Salt & cracked pepper
• Optional: chilli flakes for a little kick 🌶️

👩‍🍳 Method
Slice the chicken breast and season with oregano, herbs, garlic, salt and pepper.
Heat the olive oil in a non-stick pan and cook the chicken until golden and cooked through.
Add a generous squeeze of fresh lemon juice.
Remove the chicken and lightly sauté the zucchini noodles in the same pan for 1–2 minutes — don't overcook them!
Serve the chicken over the zucchini noodles and finish with parsley, lemon and cracked pepper.

💡 EFM Trainer Tip: Meals don't need to be complicated to support your fitness goals. Build your plate around a good source of lean protein, add plenty of vegetables and keep it fresh and simple.

Eat well. Train well. Live well. 💚

Save this one for your next quick and healthy dinner! 📌

💥 TUESDAY EXERCISE OF THE WEEK — DEAD BALL SLAM! 💥

Looking for an exercise that combines strength, power and cardio? Give the Dead Ball Slam a go!

🔥 Why we love it:
• Builds explosive full-body power
• Gets the heart rate up
• Works your core, shoulders, back and legs
• Great for adding intensity to your workout
• And sometimes… it just feels good to SLAM something! 😜

Trainer Tip: Lift the ball overhead, brace your core and use your whole body to drive the ball hard into the floor. Keep the movement controlled and powerful.

Not sure about your technique? Ask one of the EFM Glenelg coaches — we’ll make sure you’re doing it safely and getting the most out of every rep. 💪

Real people. Real support. Real results.

💚 **MONDAY MOTIVATION | EFM GLENELG** 💙

**“You don’t have to be great to start, but you have to start to be great.” — Zig Ziglar**

A new week means another opportunity to show up for **YOU**. 💪

You don’t need to be the strongest, the fittest or the fastest person in the room. You just need to take that first step — and then keep building from there.

At EFM Glenelg, we’re about **real people, consistent effort and making fitness something you can enjoy and stick with.**

Whether today is workout number 1 or workout number 1,001… **showing up still counts.** 🙌

Let’s make this week count! 💚💙