Fit Gangster

Fit Gangster is a community, a locker room, a studio, a club, designed to hang out with people like you, who love to get sweaty, but also love to live life to the fullest. Fit Gangster is a front row seat. Every few days we bring out new content or a new video — a workout or health trend we sweat. We try each workout ourselves on your behalf, and give non-biased information on studios, classes, gyms, healing practices, and nutrition trends, in Melbourne and beyond. Fit Gangster helps you see it before you try (and pay!). We give you the chance to meet the faces at these spots, and be informed before heading in for your first experience. You can find Fit Gangster on Facebook and Instagram

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Twerk Out to Work Out?

Not too long ago, you might've assumed "twerking" was something to see your doctor about. But as Miley’s performance at the MTV Awards has made clear, the dance craze is now firmly in the mainstream. And let me tell you... it’s one fab and fun way to workout as well.

The perception: In case you haven't been living on the moon, "twerking" is a dance in which the dancer violently shakes her (or his) rear end in the direction of an object of desire. I got the chance to give it a go thanks to the Aussie Twerk team in South Yarra. To say that I was apprehensive would be an understatement.

The reality: Aside from being a serious sweat session, the mostly female-only “twerk out” class was also a really fun, exciting and confidence-building event. There were 12 or so of us in the class squatting, pumping the pelvis rapidly and incorporating rapid arm movements to ‘booty music’. It truly is an amazing workout for quads, glutes, and abs—and the fast-paced intensity makes it a killer cardio session.

The fun factor: Aussie Twerk was fun! It’d have been even more fun if I had worn heels or dressed up in something sexy—like wedge sneakers, hot pants and sparkles. (Bonus: The wedge sneakers make your legs work even harder during squats).

The deal: $15 per casual class with cheaper options if you book a course. Sunday twerk out classes are perfect for absolute beginners and run at 4 and 5pm  @ The Space Center, 318 Chapel Street.

Wear sneakers, runners, jazz shoes, gym shoes, twerkshorts or any comfy shorts, as well as knee Protectors/knee Pads. If you don't have knee pads, you can hire them there $3 per pair/hour.

Bottom line: I’d do this again, preferably bringing along a friend to twerk with - 4 out of 5 stars.

To book: Aussie Twerk http://aussietwerk.com/twerk-classes.html

[fitgangster]

Everybody go U-Bounce, U-Bounce.....

You are wrong! Mini trampolines aka rebounders are not made for kids. They are made for all grown ups who are looking for a fun, effective and healthy full body workout. So don’t wait, and let’s u-Bounce together. Check out https://www.youtube.com/watch?v=tQn40k4kdus

The reality: U-Bounce is the brain child of Melbourne fitness entrepreneur Gaby Robinson who created a fun and easy-to-follow workout using mini-trampolines. 'Rebounding creates an increased G-force resistance (gravitational load) and positively stresses every cell in your body. As a result, it strengthens your entire musculoskeletal system: your bones, muscles, connective tissue, and even organs.  And it promotes lymphatic circulation by stimulating the millions of one-way valves in your lymphatic system.’ Gaby told me. I’m jumping for that! 

In addition, rebounding is very low impact and allows you to do jumping and aerobic exercises for much longer intervals than you could on solid ground without tiring out or creating harmful oxidative and adrenal stress. Fact - bouncing on trampolines is good for you. 

The pay-off: Some serious sweat and laughs were had at my first ever U-Bounce class last week at Brighton Recreational Center. We kicked off with a solid warm up and stretch, followed by a variety of jogs and different bounces on the rebounder. We even used weights and small medicine balls to tone up, finishing off with lots of stretches. I was seriously pumped out afterwards. 

The fun factor: This wasnt your average class – the room was loaded with flavour and funky beats, shaking hips and working on those arms and core with some hand weights. But best of all was the constant smiles around the room. We were all inspired by Gaby’s passion and the fun kept us jumping and smiling until after we’d packed up and were ready to head back home. 

The bill: 9 week program $180 in total. $25 per casual class if spots are available

Would I do it again? For sure. 5 out of 5 stars from me

Details:  http://ubounce.com.au/ 

Call Gaby on 0438 319 918 or send an email to [email protected] and book your spot!

[fitgangster]

Sun 21 June - International Day of Yoga with Free Yoga classes

June 21 was declared as the International Day of Yoga by the United Nations General Assembly on December 11, 2014.  To celebrate, many of Melbourne’s top Yoga studios are offering free yoga classes so come on down, grab a mat, and start to breaaathhheee. 

AYA, Prahran, Abbotsford, Seddon & Northcote

8am; just turn up nice and early to secure your spot!

www.australianyogaacademy.com

Yoga XTC 

is proud to announce our collaboration with Lorna Jane (Chapel Street) for a hybrid session of yoga and fitness, plus an introduction to arm balance and inversions on Sunday 21st June 2015. For more information on pricing and how to reserve a slot, please visit http://www.yogaxtc.com.au/

Rise Yoga, Richmond

To celebrate, Rise Yoga is offering FREE yoga all day, so bring your friends and family, and watch out for some spot prizes in classes throughout the day!

Schedule as per usual:

8am POWER

9.30am YIN 3.30pm HOT 5pm YIN + MEDITATION http://www.riseyoga.com.au

Move Yoga, CBD

Free Yoga class at 1pm 

moveyoga.com.au 

Enjoy! 

[fitgangster]

Studio Review - YogaDanceMoves, South Yarra  Let’s try SomaChi Yoga

Check out our first video studio review now and find out all there is to know about SomaChi Yoga and YogaDanceMoves, a beautiful new yoga studio in South Yarra 

[fitgangster]

Fact! Women Need To Look After Their Hormones When Training

Are you often feeling “flat” and constantly looking for caffeine and sugar pick me ups after a work-out? I do... and now I know why: 

Nothing is every quite straight forward for us Fit Girls. Taking our hormones into account is crucial for longevity in your chosen sport, fertility, immunity, overall health and well being and of course, performance. 

Let’

The Endocrine System

Our endocrine system involves a number of glands (Figure 1) and is responsible for maintaining homeostasis in the body. I want to pay particular attention to your adrenal gland. Understanding the seemingly automatic functions of these glands can help us to recognise discord and imbalance before it becomes a major issue. As athletes, we put greater demands on our body than our more sedentary counterparts, These demands are felt particularly in the adrenal gland and subsequently our sex hormones, oestrogen, testosterone, and progesterone are thrown off kilter. 

Hormone Response to Training

Cortisol is a wonderful hormone produced in the adrenal glands. It can build you up or be the reason why you come crashing down at speed. When you experience stress (whether perceived, actual, physical or mental) hormone changes occur. When your stress raises there are changes in Cortisol, DHEA, and testosterone. When your stress lowers changes occur in your thyroid hormones, oestrogen, progesterone, growth hormone, and melatonin.

Your training sessions will produce a certain amount of cortisol. This will differ on your current state of health, how hard the training session is, and rest intervals. This release of cortisol enables you to push through your training sessions and achieve desired intensity or volume.

However, when an athlete abuses cortisol by over-training or using a poorly planned program, cortisol is produced in excess. Eventually, the endocrine system is signalled to start finding other sources of Cortisol from other hormones in order to keep up with the demands.

The endocrine system goes through a process called Pregnenalone steal to keep producing cortisol. Figure 2 below is a snapshot of the hormone pathway involved between Cortisol, Pregnenalone and the causal effect on Progesterone:

As a result, an athlete depleted of Cortisol, or with cortisol resistance, and low progesterone is left with feelings of anxiety and poor moods, they are more susceptible to pre-menstrual syndrome,  likely to experience irregular periods, decreased fertility, poor sleep, less adaptation, and muscular development.

How to Prevent and Heal  

Your holistic practitioner can assist in prescribing a personalised protocol for supplementation, nutritional and lifestyle changes. To assist in prevention and healing from hormone imbalance or cortisol depletion (burn out) there are a number of training protocols you can put in place.

1. Adjust Your Training Program

Regardless of your cycle length, we all experience fluctuating hormone levels throughout the month. These different levels mean there are optimal times for training and performance gains, and times when the body will struggle to cope and adapt. Time to embrace your hormones!

Here are some pointers to get you started:

Program your recovery week 4 days out from when you are due for your period and continue into day 2 or 3 of your period depending on your symptoms.

Allow a rest or recovery session around ovulation, as many women experience exacerbated fatigue at this time

Between days 8 and 12 (or a ~4 days prior to ovulation if you have an irregular cycle) is when you can utilise your hormones to your advantage with intensity sessions or some higher volume.

Likewise, between day 16 (or post ovulation if your cycle is irregular) and ~24 is a great time to program your key sessions.

2. Favor Testosterone

As mentioned previously, the duration, intensity, type and rest interval from a training session will dictate the level of cortisol produced. By enhancing the level of testosterone produced in a training session, we achieve a ratio of cortisol/testosterone that is more favourable, allowing for muscular development, adaptation and lowered cortisol response from the adrenal glands3.

To achieve this you can apply protocols to your training sessions, for example;

Ensure appropriate warm up and cool down to gradually reduce heart rate and lessen the cortisol response from your main set or intervals

Include weights training into your program, specifically with mid to low rep ranges and rest periods of 60 to 90 seconds

Include speed intervals in multiple sessions per week, with 60 to 90 seconds recovery

3. Manage Cortisol

Get to know and love this yoga pose: “Legs up the Wall”. A powerful and restorative pose, it helps slow down your heart rate, lessening the pressure on your heart to pump blood to the lower extremities. This pose also helps cortisol move through the body.

Learn and understand the difference between slowing down and calming down with meditation. You can calm down your central nervous system while going about your busy, fun-filled, productive life. Meditation will assist in lowering cortisol levels, but also enable you to be a far greater athlete with the ability to focus and work through pain.

Schedule yoga into your weekly program. Not only will it help you manage Cortisol levels but it works to strengthen your core, keep you mobile and injury free.

Utilise heart rate training. There is a vast difference between perceived effort and actual effort for a lot of athletes, it takes time in the sport and a stack of intuition to get this right. Utilising heart rate training to avoid training in the “grey zone” (not hard enough for speed development, yet not easy enough to build strength and endurance) is an effective way to manage the cortisol response from training, and improve your performance.

Remember that this is a highly individual and complex topic. With minimal scientific research conducted due to the varying nature of the female reproductive health factors, I encourage athletes to seek the assistance of a holistic practitioner, such as a Naturopath or Biomedical doctor to have their salivary cortisol and sex hormone levels tested.

[fitgangster]

Handstanding together

[fitgangster]

Australian man teaches his dogs to do yoga and it's brilliant

Dai Aoki’s YouTube channel features dozens of videos of him teaching his two dogs new tricks, including some fairly complicated yoga poses. 

https://youtu.be/MEH5IKWANWk

The border collies - Ace and Holly - are just as adept as their owner at performing a handstand. “And, equally importantly, I always have fun with my dogs. I actually don’t really use the word ‘training’ – we are just having a good time together and learning new things,” he added. We’re just waiting for him to teach them ‘downward dog’ and our lives will finally be complete.

[fitgangster]

Workout underwear that’s got us fit girls covered

Okay... it’s a touchy subject but all of us girls working out know what I’m talking about. 

Working out = sweat + odour + moisture = disaster 

I’ve been looking around to find the stuff that’s got me covered, no matter what happens on that mat, on that spin bike, or while I’m body pumping. 

So, welcome to our saviour: knixwear.com is a patented, super absorbent, leak-resistant and odour eradicating underwear range which is made using Fresh Fix Technology. Perfect for light bladder leaks, a back up during that time of the month, or for super sweaty workout sessions.

Sweating about sweat and odour? You can choose the level of protection that’s right for you, and strut your stuff in confidence.

Try it: knixwear.com 

[fitgangster]

Shake that booty @ Booty Barre

Ballet for a better booty? Booty Barre takes all the athleticism of dance and combines it with a strategic, full-body workout. Read our review below 

Dancers have some of the most enviable bodies around: tight and toned, but lean and graceful. So, how do we get that? Booty Barre is the answer!

It’s basically Pilates + Dance + Yoga = Balance and Tone. 

Conceived a few years ago in founder and adorable blonde pixie, Tracey Mallett's Los Angeles-studio, the wildly popular Booty Barre workouts have already gone international and I got a chance to try it out at Simply Pilates here in Brighton. 

It’s supposed to SCULT, CHISEL and DEFINE, my booty (I assume that). What sets Booty Barre apart is that it is more movement based with controlled exercises derived from Pilates and dance, plus there is a huge fun factor with choreography that gets people wanting to exercise. 

The workout: 

We were a group on 2 or so in a smallish studio at Simply Pilates. Most of the other participants knew each other quite well and were chatting and giggling as we began the class with a warm up session that involved a variety of ballet positions and moves (first position, second position, plies) along with some yoga-type stretches. Once our muscles were ready, we picked up hand weights and went right into an arm portion of the class. Different arm, shoulder and back moves were completed at different tempos to really make you feel the burn! 

After the arm portion, we moved onto actual work at the barre. This involved a lot of plies, squats, hip extensions and kicks all with those same small pulses and varied tempos and some while squeezing tight to a ball with out legs. 

At the end of the barre work, we went through a “cardio blasts” at both the barre and in the center of the room. Planks with knee tucks, bunny hops, etc. were all included and had me sweating! 

Lastly, we grabbed our mats and used the bar above our heads for an ab portion of the class before doing some more yoga stretches for our cool down.

The verdict: this is a full on, full body workout. It was over in a flash and I enjoyed it. a casual class set me back $28 which I think is quite expensive, but I’m told that blocks of 10 or so work out much cheaper. 

Score: 4 out of 5. 

The only downside being that the studio didnt have any ‘luxe’ components. There werent any showers, change rooms or even a water fountain from what I could see. The other downside was the carpet in the studio which I didnt really liked as it was quite slippery. 

Try it @ Simply Pilates, 1/239 Bay St, Brighton VIC 3185, simplypilates.com

Booty Barre http://thebootybarre.com/

[fitgangster]

What the F**??  Note: F=F45

Does anybody know what Functional Training means? Nope? I was clueless until I met the team at F45 Studio in Brighton which offers functional team training. 

The low-down: 

F45 stands for Functional and 45 minutes. Sweet. Functional training attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries. 

F45 Training is fun, fast and effective thus particularly suited to people want to get fit and healthy but have significant time constraints. Like me. Tick. 

The workout: 

I was amongst 16 or so others trying out the Hollywood workout,  and we exercised in this team environment, kind of like a circuit, which kept me motivated and enthusiastic until the end. Each one of us got a number and a station, each = a 45 second exercise, then a 15 second recovery before moving onto the next one. Too easy. (I was puffed) 

Before I knew it, I was rowing, cycling, attempting chin up’s, swinging kettle bells, pushing weights, crunching on a bosu, pushing some monster weight along the floor and lots more.... all of this while a DJ was bumping out some funky beats, and before I knew it, we were DONE. (Note: 2 x circuits were completed, all within 60 minutes). Awesome ! 

I am told that their workouts change each time, so there’s no getting bored, which sounds sooo down my alley. Routine is the enemy, right? Gimme a challenge !

What’s different? 

3 x things really stood out for me immediately: 

Firstly, the heart rate monitor which I got from the F45 team. Once on, it was bluetoothing my heart rate to the monitors nearby. The cool thing is that at any point you can see just how hard you REALLY are working out. Tick. 

Secondly, because you are in this team environment, you feel like you’re part of a tribe. A team that works together, sweats together (and has a few giggles along the way). Tick 

Third: our trainer Leesh was awesome. She was keeping an eye on us all, making sure we’re doing things right and staying safe, while cheering us on. Thanks Leesh, you rock!

Bottom line: 

In this day and age, we are spoilt for choice, particularly when it comes to fitness, but there’s so much to be said for a fun, quick and high intensity workout. Loved the vibe, the crew, enjoyed the workout, the DJ was fab... I’d be happy to do this again, and again, and again....

Check it out 

A: 193A Bay St, Brighton VIC 3186

T: 0488 059 210

E: [email protected]; Web: www.f45training.com.au/brighton

[fitgangster]

Knew it !  Yoga is comparable with walking, biking to improve cardiovascular risk

Research showed that risk factors for cardiovascular disease improved more in those practicing yoga than in those individuals not taking part in exercise. 

Yoga has roots as an ancient mind-body practice that incorporates physical, mental and spiritual elements. Originating in India, yoga has been proven effective in numerous studies to improve cardiovascular risk factors, with a reduction in the risk of heart attacks and strokes.

Investigators from the US and Netherlands conducted a systematic review of 37 randomized controlled trials, which included 2,768 subjects. The aim of the analysis was to examine whether yoga is beneficial in managing and improving cardiovascular disease risk factors and whether it could be an effective therapy for cardiovascular health.

The researchers comment that the meta-analysis was performed to appraise the ongoing evidence and provide a realistic pooled estimate of yoga's effectiveness when measured against exercise and no exercise.

Results showed that risk factors for cardiovascular disease improved more in those practicing yoga than in those individuals not taking part in exercise. Yoga had an effect on risks factors comparable to exercise.

When compared with no exercise, yoga was associated with significant improvement in each of the primary outcome risk factors measured:

What is yoga?

Learn about the health benefits of yoga

Body mass index (BMI) reduced by 0.77 kg/m2 (measured as a "mean difference")

Systolic blood pressure reduced by 5.21 mm Hg

Low-density (bad) lipoprotein cholesterol reduced by 12.14 mg/dl

High-density (good) lipoprotein cholesterol increased by 3.20 mg/dl.

Significant changes were also observed in secondary endpoints:

Body weight decreased by 2.32 kg

Diastolic blood pressure reduced by 4.9 mm Hg

Total cholesterol reduced by 18.48 mg/dl

Heart rate dropped by 5.27 beats/min.

No improvements were found in parameters of diabetes (fasting blood glucose and glycosylated hemoglobin).

Cardiovascular disease risk factor improvements in BMI, blood pressure and lipid levels were substantial when yoga was practiced in addition to medication. Meanwhile, in patients with existing coronary heart disease, yoga displayed a statistically significant benefit in lowering LDL cholesterol when added to statins and lipid-lowering drugs.

Individuals unable to perform aerobic exercise can still achieve cardiovascular benefits

Following the review of trials, researchers found that yoga may provide the same benefits in risk factor reduction as exercise such as brisk walking or biking.

"This finding is significant, as individuals who cannot or prefer not to perform traditional aerobic exercise might still achieve similar benefits in [cardiovascular] risk reduction," the authors say.

Evidence indicates yoga has comparable effects on risks factors as aerobic exercise. However, the researchers note that this could potentially be due to yoga's impact on stress reduction, "leading to positive impacts on neuroendocrine status, metabolic and cardio-vagal function."

"The similarity of yoga and exercise's effect on cardiovascular risk factors suggest that there could be comparable working mechanisms, with some possible physiological aerobic benefits occurring with yoga practice, and some stress-reducing relaxation effect occurring with aerobic exercise," say the investigators.

Senior author Prof. Myriam Hunink, from Erasmus University Medical Center in the Netherlands and Harvard School of Public Health in Boston, MA, says:

"Although the evidence of yoga's beneficial effect in cardiovascular health is growing, a physiological explanation for this effect remains unclear. Also unclear, are the dose-response relationship and the relative costs and benefits of yoga when compared to exercise or medication. However, these results indicate that yoga is potentially very useful and in my view worth pursuing as a risk improvement practice."

The authors of the research document that evidence supports yoga's acceptability to patients with pre-existing cardiac conditions, lower physical tolerance, the elderly or those with musculoskeletal or joint pain.

"Yoga has the potential to be a cost-effective treatment and prevention strategy given its low cost, lack of expensive equipment or technology, potential greater adherence and health-related quality of life improvements, and possible accessibility to larger segments of the population," the authors conclude.

Medical News Today recently reported on a study claiming that performing a single yoga pose for 90 seconds at least 3 days a week could reduce spine curvature in patients with scoliosis.

[fitgangster]

Studio Review: Hot Pilates, Chadstone

It’s starting to get chilly in Melbourne so we sussed out the hottest new workout around town to keep you warm this winter and to get some serious ABS at the same time. Read this review of Hot Pilates Chadstone now. 

Hot Pilates Chadstone (clapping hands emoji) is our new workout crush – Pilates, tunes, hot room – we dig it a lot. Hot Pilates Chadstone is all about HIIT training to get the heart racing, abs – switching your core on and sucking everything in, weights, tunes and some serious sweat. 

This workout sculpts + tones all the body, strengthens the core and increases your overall fitness. Win. 

All mat work every class is hot (30-34 degrees) and 40 % humidity so be prepared to sweat. 

High energy and upbeat we are hanging to get back into this hot room and get our sweat on. 

Want to give Hot Pilates a crack then check out Hot Pilates Chadstone here or give them a stalk, double tap and follow on insta here.

See you in the hot room.

This time, our friends at Tully Lou have checked out a new studio which has just opened its doors in Chadstone. This review has be re-posted with permission from the fabulous Tully Lou team. Check out Tully Lou’s amazing workout gear range on http://www.tullylou.com.au/

[fitgangster]

Make up tips & tricks for fit girls

Here are the best make-up hints and tips in order to look your best at the gym while being as kind to your skin as we can.

I am positive that all ladies have been guilty of wearing make-up to the gym at one time or another, even if we do know that wearing make-up while exercising falls under the 7 cardinal sins of skin care. Whether you are a serial glamour-ciser (glamour exerciser), just forgot to take it off or somewhere in between we have all had an instance where mascara has streamed down our face and our sweat towel resembled a well used polishing rag.

In general we are not encouraged to wear make up while exercising. 

When we get hot, several things happen to our skin. The first is sweating and the second is a slight relaxing and enlarging of the pores. Add a layer of even the best make-up on this and firstly you'll end up with streaky make-up, but you're also increasing the likelihood of a breakout. Your skin needs to breathe - during a good workout even more so. Mix in sweat, heat and open pores and over time the skin will become blocked. Not everyone will get spots, but most will get blackheads coupled with dulling and possible uneven skin texture.

In saying that we understand there are keen exercisers who are just not willing to ditch the make-up, so here are the best make-up hints and tips in order to look your best at the gym while being as kind to ourselves as we can.

Foundation should be oil free If you are opting to wear foundation over tinted moisturiser make sure you have chosen an oil-free base. Oil based foundations such as this one from Clinique trap sweat in your pores and make you more prone to pimples and blemishes. ($50.00 on mecca.com.au)

Primer Oil free Primer is a good way to put a protective barrier between your skin and your foundation, potentially saving you from blocked pores and skin imperfections from exercising. Check out mecca.com.au 

Tinted moisturiser The less pigment in your make up the less damaging it will be to your vulnerable pores. A good BB cream or tinted moisturiser is preferred over a foundation and often still contains SPF for exercising outdoors.

Use a finishing spray If you insist on wearing foundation (with an oil free base and primer we hope), a good finishing spray could help keep it in place while exercising, and particularly sweating.

Waterproof mascara Those wearing non waterproof mascara and attending a spin class are quite the daredevils. We recommend a waterproof mascara to avoid panda eyes.

There is an amazing one on mecca.com.au specifically designed for sporty girls. 

Make-up removing wipes Possibly one of the best inventions of the 21st century. No time or space to do a thorough face cleanse? Make-up removing wipes are your new best friend, especially if you want to wash your face without redoing your mascara!

Blotting Sheets Made from rice paper, these blotting sheets are designed to remove excess moisture from your face without removing the makeup, ensuring you don’t look oily after reapplying your makeup.

Dry shampoo Hallelujah. The hair gods have answered our prays. Possibly the best thing to happen to the world this century. This marvelous invention gives you another day (or two is you are a risk taker) out of your hair after exercising. Try mecca.com.au 

[fitgangster]

Latest Studio Review: XPX Pilates, Fairfield

Do you love Pilates, but are itching for more oomph? XPX Pilates has got just that. Pilates on a reformer, super fast - 25 minutes, done, dusted and sore. Check out our review of this cool new studio now. 

Fitgangster tried and tested: 

A dash across town, a quick coffee in Northcote with a friend, and 30 minutes to spare before I’m due to head back into the CBD. Luckily for me there’s a new studio in Fairfield which offers pilates classes to fit into anybody’s super busy schedule. 

XPX Pilates is the brainchild of Jo Morgan, and at her funky studio she offers high intensity, 25 minute reformer pilates classes. I tried an intro class which blitzed the larger muscle groups and left me breathless after just 5 minutes of jumping on that jumpboard. All classes are capped at 12 people per class gives attendees the support and encouragement they need in a high-energy setting.

The studio itself is pretty snazzy: blue lights, mirrors, and darkness makes you feel like you’re hitting a night club spot instead of a workout studio. While the reception area is small and there are no showers on-site, it’s clean, friendly and welcoming. 

XPX also use state of the art training equipment in the most advanced reformer beds from the USA.

Fitgangster’s verdict: 

This is a great way to squeeze a workout in which is high in intensity and will deliver results. It’s fast paced and they try to accommodate for all levels of fitness by providing suggestions for more advanced participants. 

There isnt too much luxury there, but it’s a funky studio that feels more like a club than a fitness studio. 

100% female participants in my class, but I think Pilates attracts females more than males.

Overall: 4 out of 5 stars

Check it out: 

XPX Pilates 

http://www.xpx.com.au

Shop 5/149

153 Station Street, Fairfield

[fitgangster]

Sweat it out with Mum xxxx

Your Mum "doesn't want anything for Mother's Day." It's probably true—she likely just wants loving acknowledgement in the form of a hug or a phone call (not a text, you grown-up), but why not surprise her with something a little more dreamy? Celebrate Mothers Day with a difference so why not take Mum along to one of the many free classes on offer this weekend?

Fitgangster has compiled the best offers from around town from some of our most loved studios. BYO Mum of course x 

Happy Mother’s Day to all mums. 

Xtend Barre Bayside - Free Barre for Mum or Daughter 

are celebrating Mothers and inviting your Mum or Daughter* to the barre for free from the 4th-10th of May. Simply purchase a single class and use the promo code "MUMS" to redeem the offer.

http://www.xtendbarre.com/studio/bayside/

Rise Yoga, Richmond - free yoga and breakfast for Mums - Yummy 

Students can bring their mum for free to any class on Sunday May 10th. After the 9.30am class there will be a free morning tea too and in between the 3.30pm and 5pm classes there will be tea and citizen cacao (raw chocolate treats) available too. http://www.riseyoga.com.au/

Spin Star, Prahran - Special Free Mother’s Day Spin class on Sun    

It's Family Day at SpinStar on Sunday! If you are a mum, or you have a mum, or you know a mum, bring in your child, husband or aunties third cousin and both of you get to ride for free with Fiona and her family in her special 9:00am Mothers Day class this coming Sunday.

Teens are welcome to ride as long as they are taller than 150cm and are accompanied by mum or dad. Check out www.spinstar.com.au

Moksha Yoga, Bentleigh - Free Vinyasa classes for mum 

How could you spend Mother's Day better than starting it with a Yoga Class together with your Mum and then heading off for a lovely lunch or dinner? Bring your Mum for free on Mother's Day! http://mokshayoga.com.au

Bikram Yoga, Geelong - Free Yoga Class for Mum

Celebrate Mothers Day with free yoga classes for Mums on Saturday 9th and Sunday 10th May.  90 minutes of time for busy Mums to have to themselves is incredibly important physically, mentally and emotionally.  Bring along a Mum to experience Bikram Yoga for themselves.

http://www.bikramyogageelong.com.au/

[fitgangster]

Waking up to a Hard Rock

That’s right. It’s 7am and I am starring at a seriously hard rock in front of me. No! Stop It! it’s not what you are thinking!!! .... I am at the Early Morning Climb session at Melbourne’s HardRock Indoor Climbing Center. 

A steep ascent is upon me, but luckily a friendly staff member is here who helps me get my harness on and gives me the low-down on how to grip those rocks and push up on those handles. 

They started these sessions in Feb as a way to give people the chance to get a rock-climbing session in before heading off to work, so why not have a climb before work & miss the evening rush!?

The CBD venue has a total of 28 lead walls up to 15 metres high, 8 of which are 'lead only', meaning they are on terrain only available to leaders (ie experienced climbers).

My verdict:

Kind of cool. My only regret is not having my own climbing shoes and I definitely should have worn gloves as my fingernails all chipped and broke off within 5 minutes. 

Also, you need to bring a climbing buddy as you will need somebody to belay you, and staff aren’t allowed to do this. So perfect opportunity to invite a friend or consider this a great first-time date venue :-)

If you are visiting Hardrock for the first time, you will be required to complete an Agreement Form, undergo a Hardrock Safety Induction and Check Off process. This takes 15-30 minutes and upon successful completion, you are permitted to climb throughout the centre. So allow time as this process is S L O W

It’s best to wear loose / comfortable clothing e.g. shorts/leggings & t-shirt.

Find Hardrock at: 

http://www.hardrock.com.au/

Location: Crn Franklin & Swanston Streets, Melbourne VIC 3000

EARLY MORNING CLIMBING in the CBD. 

Sessions will be 6.00am - 9.30am Wednesdays & Thursdays. Please note that all first time customers to Hardrock must visit during our regular trading hours 

[fitgangster]

VOGA - a new funky yoga style is on its way. Watch out!

What is it all about? In case you hadn't worked it out, voga is a cross between yoga and voguing – the 1980s New York drag scene dance craze, which was introduced to the mainstream by Madonna. Voga was thought up by Juliet Murrell, a former film industry art director, who wanted to bring a cardiac workout to yoga. According to the website, it combines "the expressive moves of a dance class with the breath-synchronised movement of yoga."

What's so good about it?

A common complaint about yoga is that it's boring – voga is many things but boring is not one of them. It is actually really good fun – especially if you embrace the 80s vibe and wear fluorescent pink leggings, leopard-print leotard and leg warmers, which you may or may not have done. I was told that the 1 hour class felt like 15 minutes, and leaves you dripping with sweat.

Check out more on https://www.youtube.com/watch?v=o95BA21FjxY