Pregnancy Workshops and Workouts at FitFirst

FitFirst so excited to offer Pregnancy Workshops and Workouts in partnership with the passionate Annéke da Silva from Glow_Fit. Our goal is to empower our pre and postnatal clients to be their strongest and healthiest selves during this exciting chapter.

“Strong mommies make strong, happy babies”

Join our Pregnancy Workshops to learn exactly what exercises you should be doing, and how you should be doing them for your specific stage of pregnancy. You will also receive personalised workouts for you to complete during FitFirst sessions, so you can still enjoy training in our friendly group environment. It is so important to exercise correctly during the ever-changing process of pregnancy. Maintaining a strong and resilient body during pregnancy not only helps with the actual birthing process, but will also greatly enhance the bodies capacity to recover. Our Workshop also includes nutritional advice to effectively feed yourself and your baby along this incredible journey.

Starting 4 March, details coming soon!

 Meet Annéke

Health and Fitness has always been a passion of mine. I  love running and competed at a provisional level for athletics and cross-country at school and university. I completed my B.Sc Honours in Sport Science & Nutrition at Potchefstroom University. I am currently a Senior Lecturer for a specialised sports college that has a number of teaching facilities worldwide.

Over the past few years my passion for pregnancy health and fitness has grown exponentially. Studying and researching this complex area highlighted the critical importance of training and maintaining a healthy, strong lifestyle during this amazing phase of a women’s life. I recently qualified as a Pre & Postnatal Corrective Exercise Specialist. This program is accredited with ACE (American Council of Exercise), REPSSA (Register of Exercise Professionals in South Africa), NASM (National Academy of Sports Medicine) and NCSF (National Council of Strength and Fitness) and has equipped me with the valuable knowledge and skills to enable me to assist my pre and postnatal
clients reach their full potential in a safe and effective way.​

Recent review:

“You will never meet another woman who is so passionate and knowledgeable about her business as this one. She has an absolute passion and love for what she does. I would recommend her to any woman going through pregnancy!”

 

January 2017 SPECIAL – Join with a friend & enjoy unlimited sessions for only R499 pm*

 

January 2017 SPECIAL – Join with a friend & enjoy unlimited sessions for only R499 pm*

Our virtual studio experience offers personal training in a group environment, making your workouts convenient, effective and more enjoyable than at the gym. With workouts displayed on screens, and a personal trainer on-hand to guide and motivate you, you can be sure to reach your health and fitness goals in only 30 minutes a day! Perfect for men and women, all fitness levels welcome!

With 3 and 6 month membership options, a variety of sessions to choose from 7 days a week, flexibility according to your schedule, personal attention from your trainer, a total workout time of 30 minutes from start to finish, and most importantly, a training methodology that truly works – 2017 IS YOUR YEAR TO SHINE!

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*Terms and Conditions

Subject to joining with a friend or partner for a six month membership before 31 January 2017. Students qualify for a discounted rate of R399 for a six month membership when joining with a friend or partner before 31 January 2017, proof of enrolment at a tertiary institution is required. Existing members can qualify for this special by renewing a current membership contract for six months with a new member/partner. Existing members cannot qualify for this special with another existing member. Existing memberships will be updated going forward as per the discounted price per month, and not retrospectively. A new member/partner excludes anyone already registered as a member at FitFirst, and whose membership has been active since 1 August 2016. A membership is calculated on a basis of 3 or 6 consecutive calendar months and cannot be suspended or deferred during its course under any circumstances. In the event that you wish to terminate your membership prematurely, 50% of your remaining membership fees will be payable upon such a cancellation. This special only applies to 6 month memberships.

Click HERE to register today!

 

 

Booking System Update

Dear FitFirsters

Our Booking System us currently under construction, so you don’t have to book your sessions for the next few weeks. Our new booking system will be up and running in the new year, details to follow soon.

Please note: There are no sessions on 16 December as it is a public holiday. FitFirst is closing on 23 December and re-opening on 9 January 2017.

Our session times for the remainder of the year remain unchanged:

Mondays – Muscle Specific Circuits

05:30-06:00
06:00-06:30
06:30-07:00
07:30-08:00
08:00-08:30
08:30-09:00

16:15-16:45
16:45-17:15
17:15-17:45
17:45-18:15
18:15-18:45
18:45-19:15

Tuesdays – Core Concepts

05:30-06:00
06:00-06:30
06:30-07:00
07:30-08:00
08:00-08:30
08:30-09:00

16:15-16:45
16:45-17:15
17:15-17:45
17:45-18:15
18:15-18:45
18:45-19:15

Wednesdays – Medicine Ball Pyramids

05:30-06:00
06:00-06:30
06:30-07:00
07:30-08:00
08:00-08:30
08:30-09:00

16:15-16:45
16:45-17:15
17:15-17:45
17:45-18:15
18:15-18:45
18:45-19:15

Thursday – Forty.40

05:30-06:00
06:00-06:30
06:30-07:00 (Advanced Skipping)
07:30-08:00
08:00-08:30
08:30-09:00

16:15-16:45
16:45-17:15
17:15-17:45
17:45-18:15 (Advanced Skipping)
18:15-18:45
18:45-19:15

Fridays – Half&Half (9/12 & 23/12)

05:30-06:00
06:00-06:30
06:30-07:00
07:30-08:00
08:00-08:30
08:30-09:00

Saturdays – Fourfold Circuits
08:30-09:30

FitFirst Traveling Trainer – December 2016

Dear FitFirsters!

Here are a few workouts to keep you fit and active during the December break. We are closing on 23 December, and re-opening on 9 January.

2017 includes fitness competitions to monitor your progress, circuits on boxing bags and pull up bars and lots of new and exciting workouts to make sure that you are fitter, leaner and stronger than ever before!

During the holidays, try to squeeze 2-3 sessions in per week so that you don’t lose your fitness entirely. Our Traveling Trainer Video includes 5 workout options. Follow the timer on-screen with beeps signalling the start and end of each interval, on 10 seconds and on 3,2,1. The BLUE block indicates a 10 second REST between intervals, and the GREEN block indicates a 30 second REST between sets.

Holiday training tips:

  • If you don’t have a rope or rebounded on hand, simply run on the spot as fast as you can, lifting your knees and pumping those arms!
  • You can use a towel folded double as a replacement for your mat.
  • If you are going for walks, try stop every 2 minutes and incorporate 30 squats/backward lunges/jump squats as you go.

There are additional workout options below for our less “tech savvy” clients. These workouts are easy to follow while you’re away – watch your clock or use a timer on your phone. Intervals are 50 seconds long, with a 10 second rest in between each interval. We’re taking it easy on you and giving you a full minute rest between sets – but this means you need to push at 100% in each interval!

Workout 1: 8 INTERVALS, 3 SETS

Interval 1: Jump Squats
Interval 2: Mountain Climbing Push-Ups (4MC and 2 PU)
Interval 3: Alternating Backward Lunges
Interval 4: Ropes
Interval 5: Bridging Up Downs
Interval 6: Extension Toe Reaches
Interval 7: Standard Burpee (PU, Squat & Jump)
Interval 8: Ropes

Workout 2: 8 INTERVALS, 3 SETS

Interval 1: Mini Jump Squats
Interval 2: Ropes
Interval 3: Mountain Climbing Trio (bring knees up, up, out, out, tuck across, tuck across)
Interval 4: Ropes
Interval 5: Supermans (extend left leg and right arm, alternate. From knees or feet)
Interval 6: Ropes
Interval 7: Standard Push Ups
Interval 8: Ropes

Workout 3: 8 INTERVALS, 3 SETS

Interval 1: Ab crossovers side 1
Interval 2: Ab crossovers side 2
Interval 3: Running Mountain Climbers
Interval 4: Ropes
Interval 5: Squat & Lunge combo (squat, lunge forward left leg, squat, lunge forward right leg etc)
Interval 6: Push Ups
Interval 7: Half Burpee (Bridging position, Squat & Jump excl PU)
Interval 8: Ropes

Safe travels and looking forward to seeing you in the new year!

Lindsay

 

Kids Fitness – Starting 25 October at FitFirst!

Let your child enjoy the benefits of skipping in our 30 minute KIDS FITNESS SESSIONS!

Join us on Tuesday 25 October or Thursday 27 October for a FREE session to see what our Kids Sessions are all about. Please contact Lindsay on 0822207201 or info@fitfirsttraining.co.za to book your spot.

kids

Our Kids Fitness Sessions focus on motor skill development and cardio vascular endurance, while also concentrating on stretching to improve flexibility and mobility. We incorporate basic body weight movements and dynamic jump rope activities for a 30 minute fun-filled and highly beneficial workout for your little ones!

Timetable:

Tuesdays:

  • 14:30 – 15:00 (4 – 7 years)
  • 15:00 – 15:30 (8 – 12 years)

Thursdays:

  • 14:30 – 15:00 (4 – 7 years)
  • 15:00 – 15:30 (8 – 12 years)
Membership Option Monthly fee for unlimited sessions
One-Month Membership

(Month-to-month)

1 child R450 per month

2 children R800 per month

3 or more children R1000 per month

The numerous health benefits gained from skipping include:

  • improving your child’s coordination and motor skills, resulting in improved sport performances;
  • increasing your child’s blood flow which has been linked to improved academic performance;
  • improving your child’s cardiovascular system and bone mass;
  • burning calories and;
  • improving your child’s muscular tone.

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Getting to know your foam roller with FitFirst and Biokineticist, Simone Strybos

Simone Strybos

Are you struggling with shin splints or lower back pain? Then we have just what you are looking for.

In association with Simone Strybos, FitFirst is offering an exciting guest series for all our members. Simone will be guiding you through the basics in her four-part Foam Roller Series starting on Friday 15 April.

Be sure to book your spot on our online booking system today as space is limited. Foam rollers will be provided.

foam roller foam-roller-cellulite-quads

A little bit about Simone

With extensive experience in the Biokinetics, rehabilitation and sports industry Simone brings a wealth of knowledge to the table. Having started her career at The Center for Diabetes and Endocrinology and spending several years under doctors and specialists she gained valuable experience. Simone found her passion and soon started her own practice working out of Brooklyn, Pretoria where she now specializes in rehabilitation for various sports athletes and patients suffering from diseases related to chronic illness, orthopedic injuries, metabolic disorders and disability conditions.

Simone has dedicated her work to being an exercise specialist who improves her patients’ physical condition and the quality of life by means of physical assessment and rehabilitation recovery through the prescription of different exercise and treatment methods.

Contact Simone for further assistance:
0737673791
simstrybos@gmail.com

Brooklyn Med Park
158 Olivier Street
Pretoria

HOW DOES HIIT COMPARE TO OTHER TRAINING METHODS?

HIIT is much more effective than regular cardio for accomplishing  accelerated fat loss and improving aerobic and anaerobic endurance. This is proven by scientific literature.

 

When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.” (Source: http://davedraper.com/hiit-cardio-training.html)

Also, “A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees lose nine times more fat than those who trained the traditional way (moderate speed for 20-60 minutes).” (teenbodybuilding.com)

HIIT stimulates the body in a way that cannot be paralleled by other methods of cardio. Constant change which allows for higher intensity is the key to HIIT.

FitFirst sessions focus on the HIIT methodology, for a 20 minute fat blasting workout!

My FitFirst lifestyle

 

I am very fortunate that training and keeping fit have never felt like a burden for me, quite the contrary – it has always been something that I love and enjoy. But like most of us, what I really enjoy

is seeing and feeling the benefits of my training in how my body looks…

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About two years ago, I started following a HIIT and functional body weight training approach and I couldn’t believe the results I saw in my own body, in a fraction of the time. Prior to this change, I had spent hours and hours training – whether I was lifting weights at the gym, or at a power pump class, or on the hockey field, or in the swimming pool or running around the athletics track – I’d pretty much done it all.

After changing to a training methodology that focused on HIIT and functional body weight training, I couldn’t believe how my muscles had toned and my body fat percentage had dropped, by only training 20 – 30 minutes a day! And the best part of to all is that I could feel my metabolism increasing. I wasn’t yo-yo’ing from one week to the next, constantly aware of what I was eating, but rather maintained a steady body weight.

After I realised that the legal or taxation routes weren’t really my thing, I started FitFirst, with the goal of helping others  finally achieve the results they’ve always want, without spending hours in the gym.

Watch my video below, and become a part of the FitFirst lifestyle:

My FitFirst Lifestyle