G&S Fitness

What you’ve all been waiting for!

Our Off Season Program Price List is here! 🤩
Be sure you get in touch

This Program is set up to elevate your game and get you fitter and stronger in your off season, Having you at your peak for pre season.
Swipe for Answers to your questions!

Winter Sport Season finished, unsure how to get ready for next season?
Well… our off-season program is for you!!

This is a 12 week online program broken up into 3 x 4 week blocks, with testing at the start & end. Consisting of 3 x gym sessions a week with optional face to face sessions also being available. There are also options to add off legs conditioning or running sessions alongside the gym.
Starting from 18th of September, depending on when your sporting season finishes, we can work out a start date that suits you best.

More information will be posted soon but please feel free to enquire now through our application form in our bio!

𝐁𝐄𝐍𝐄𝐅𝐈𝐓𝐒 𝐎𝐅 𝐑𝐄𝐂𝐎𝐕𝐄𝐑𝐘
𝗦𝗹𝗲𝗲𝗽: When you sleep your muscles will see an increase in blood flow, which brings along oxygen and nutrients that help recover and repair muscles and regenerate cells.

𝙃𝙤𝙩 & 𝙘𝙤𝙡𝙙 𝙗𝙖𝙩𝙝𝙨: Reduce inflammation & swelling. Speed healing & recovery. Boost energy levels & mood. Improve mental clarity & alertness.

𝘾𝙤𝙢𝙥𝙧𝙚𝙨𝙨𝙞𝙤𝙣 𝙗𝙤𝙤𝙩𝙨: The boots enhance blood flow and circulation. Can reduce muscle soreness, including delayed onset muscle soreness. Support in decreasing swelling in the feet and legs, whilst speeding up recovery time and performance.

𝙎𝙖𝙪𝙣𝙖: The heat from the sauna enhances the circulation of oxygen and nutrient-rich blood throughout your body. This helps muscles damaged by exercise repair, so you can get back on to peak performance faster.

~𝐓𝐞𝐦𝐩𝐨 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠~
When adding tempo to movements you will be lifting slower, but with more intention, you are able to build a better mind-muscle connection, more mental toughness and more strength.

Some of the benefits of tempo training are:
1. Teaches you to have control of your movements
2. Addresses any potential weakness
3. Increases time under tension on your muscles in the isometric, eccentric, and concentric phase of the movement
4. Reduces risk of injury

Next time you're training try adding a tempo to each portion of the lift by adding a number to it. This number refers to how many seconds that part of the lift will take you. For example : Squatting with a tempo of 3,2,1,0
First number is the eccentric (down) phase, second is the pause at the bottom, third is concentric (up) phase and last number is the wait at the top before the next rep.
Reach out to us if you need or want any help with your training!

😎 TEEN SPORTS FIT 😎
Our School Holiday Programs are now OPEN for registration!
These holidays we are offering 3 different types of programs.

Our TEEN SPORTS FIT program will ensure our teens don’t let their skills slip during the School Holiday period!

TEEN SPORTS FIT is a cardio, skills and strength based training program that will focus on sports specific movements that will cross over to any sport you play.

We will focus on improving your Cardiovascular output, your explosive movements and your basic strength and conditioning.

Run by a our very own Personal Trainer & VFLW player this program is designed to give our young athletes a glimpse into the world of a competitive training program.

DON'T MISS YOUR PLACE
Tuesdays and Thursdays at 3.00pm

Contact us to secure your spot 👇👇
https://www.berryfitness.com.au/school-holiday-programs/

5 Ways To Reduce Muscle Soreness >>

Here are a few tips to get you started, but be sure to get in contact with us and we'll guide you on how to keep making the most of your fitness progress!

Here are some basics for all those girls out there who want to understand how to train around your monthly cycle & make the most out of the phases.