Spring Into Fitness

Reflection is the act of looking inward, evaluating our thoughts, experiences, and behaviours to understand ourselves better. It allows us to process past experiences, examine our reactions, and consider the lessons they offer, helping us grow. Reflection serves as a pause, creating a mental space to analyse why we think, feel, or act in certain ways. Through reflection, we gain insight into our motivations, values, and beliefs, deepening our self-awareness. This awareness helps us make more intentional choices, respond rather than react to situations, and understand others more empathetically. By making a habit of reflection, we can often improve our resilience, adaptability, and emotional intelligence over time. Journalling is one tool I use to reflect and analyse various elements of my life, it helps me get an understanding of how I performed in certain situations and how I can be better the next day. It also allows me to brain dump all my thoughts for the day to better understand why I was feeling or acted the way I did and any particular moment. Sometimes it doesn’t help, sometimes I am still overwhelmed by my thoughts and it gets on top of me. Through consistency of doing this has helped me better manage those situations. Like exercising in the gym, at first it can be overwhelming and you don’t really know what you are doing but you will get better if you continue to show up and do it!

What Are Accessory Exercises? Accessory exercises are the key to improving your lifts! Don’t sleep on them. Target Weaknesses: Hit specific muscles to boost your main lifts.
 Increase Volume Safely: Add more work without overloading your body.
 Prevent Injuries: Balance your muscles and improve stability.
 Improve Form: Strengthen weak areas to perfect your technique. Examples:
 For Squats: Bulgarian split squats, lunges
 For Bench: Tricep dips, chest flies
 For Deadlifts: Romanian deadlifts, back extensions They may not be the star of your workout, but they’ll make a HUGE difference in your performance!

What Are Compound Lifts? 🏋️♀️ If you want to get stronger, faster, and more efficient in the gym, compound lifts are where it’s at! Here’s why: Multiple Muscles: Work several muscles at once for max efficiency.
 Save Time: Fewer exercises, more results!
 Functional Strength: Mimic real-life movements for better overall fitness.
 Boost Hormones: Increase testosterone & growth hormone for muscle growth.
 Burn More Calories: More muscles = more energy burned! Examples: Squats Deadlifts Bench Press Pull-Ups Overhead Press Get these basics into your routine, master them and watch your strength increase!

What is gratitude? Gratitude is the act of being thankful and appreciating the positive aspects of life, people, or experiences. It focuses on recognising what you have, leading to feelings of contentment and connection. It easy to start practicing gratitude in every day life, Feeling grateful can boost your mood and bring more positivity into your life! Here are 5 easy ways to practice gratitude daily: Journal 
Write down 3 things you’re grateful for each day. It can be anything, like a warm cup of coffee, a good friend, or a sunny day. Focusing on the good helps shift your mindset! Letter: Write a heartfelt note to someone who has made a difference in your life. Let them know why you appreciate them! It’s a beautiful way to spread love and strengthen your bond. Meditation/mindfulness
: Spend a few minutes each day reflecting on what you’re thankful for. Close your eyes, take a deep breath, and focus on the positive moments. It’s a great way to start or end your day. Pictures: 
Have pictures of the things you are grateful for close by, looking at them can boost your mood! Walking in nature: Take a walk and really appreciate your surroundings. Notice the colours, sounds, and even the little things like a gentle breeze or a blooming flower. It’s a wonderful way to stay present and thankful. Which one are you going to try today? Let us know in the comments! 👇

1. Beliefs about Intelligence & Abilities: Fixed Mindset: Intelligence and abilities are static and unchangeable. You are either "born with it" or not. Growth Mindset: Intelligence and abilities can be developed through effort, learning, and persistence. 2. Response to Challenges: Fixed Mindset: Avoids challenges to prevent failure, seeing it as a reflection of innate ability. Growth Mindset: Embraces challenges as opportunities to grow and improve. 3. View of Effort: Fixed Mindset: Effort is seen as a sign of lack of talent or ability. If you have to try hard, it means you're not naturally good at it. Growth Mindset: Effort is essential for learning and mastery. It’s a pathway to growth and success. 4. Handling Criticism: Fixed Mindset: Avoids or gets defensive about constructive feedback, seeing it as a personal attack or sign of failure. Growth Mindset: Values constructive criticism, using it as a tool for improvement and learning. 5. Reaction to Failure: Fixed Mindset: Views failure as a confirmation of one's limitations and may give up easily. Growth Mindset: Sees failure as a stepping stone and an opportunity to learn and improve. 6. Attitude Toward Success of Others: Fixed Mindset: Feels threatened by the success of others, often comparing themselves negatively. Growth Mindset: Finds inspiration in others’ success, seeing it as a motivator to improve oneself. 7. Approach to Learning: Fixed Mindset: Seeks to validate their intelligence or ability, focusing more on outcomes rather than the process of learning. Growth Mindset: Focuses on learning and mastery, enjoying the process and progress, rather than just the outcome. 8. Persistence: Fixed Mindset: Gives up easily when faced with difficulties, believing it's pointless to try if they aren't already good at something. Growth Mindset: Persists in the face of obstacles, believing that perseverance will lead to improvement. 9. Risk-Taking: Fixed Mindset: Avoids risks to prevent mistakes or failure that might reveal limitations. Growth Mindset: Willing to take risks, understanding that mistakes are part of the learning process. 10. View of Potential: Fixed Mindset: Believes potential is limited by innate ability. Growth Mindset: Believes potential is expansive and can grow with dedication and effort. This distinction comes from the work of psychologist Carol Dweck, whose research shows how these mindsets shape our actions and overall success

⭐️ Staff Spotlight ⭐️ Having settled back in after 18 months living in Canada we thought it would be perfect to get to know Jules again!! What’s your fav meal? Nonna’s Pasta Al Forno What’s your spirit animal? Crocodile. Can go nuts in short bursts but spend most of the time laying down staring into space. What’s your hidden talent? Can play the Harmonica. What’s your fav gym exercise? Deadlifts for sure. Good compound movement great bang for your buck. Dogs or cats? Dogs every day of the week twice on Sundays. What’s your fav song? Anything country. Or Tate McRae atm. Sweet or savoury food? Savoury, unless it’s Steph’s brownies. What’s your go-to cheat meal? Red Rooster Reds Box Favourite place you’ve travelled to? Banff in Canada. Magic. What’s your go-to karaoke song? Wanted Dead or Alive - Bon Jovi Does pineapple belong on pizza? It tastes like poo but each to their own. Anchovies are a definite yes though. Be sure to say hello when you see him in the gym!

It’s been a few weeks now since the 2024 WAFL season came to an end. What a season!⁠ ⁠ It’s pretty well documented what East Fremantle are going through off field but I will be talking about on-field!⁠ ⁠ My first season as League assistant coach was a massive learning curve for me. Having experienced coaches around me was hugely beneficial for my development as a coach.⁠ ⁠ I was fortunate enough to be coaching an experienced backline with some fantastic leaders some of those who I played with many years ago while also helping first year league players.⁠ ⁠ The season didn’t finish how we would like in the league side but helping the reserves win a premiership was also a highlight!⁠ ⁠ Massive year of learning and I grew tremendously as a coach. Definitely enjoying the break!!⁠

In celebration of SIF's birthday (and, also Adrian's birthday), we're offering new members their first class for FREE throughout October! 🥳 This includes all boxing and women's health classes! 😄 If this sounds like something that you're keen to try, head to the link below to sign up and book in your free class! https://lnkd.in/gn2mEwYa

Happy 22nd birthday Spring into Fitness! 🥳 October 1st 2002, Springa opened the doors 🔑 And, it’s been 2 years since we refreshed the logo 😄 Some things have changed but the community and vibes are still the same 😊 Thank you to all the members for your continual support! ❤️ And, we hope to welcome in more new members to our gym. 🍻 here’s to many more years of our wonderful community!

Fitness tip: Have a plan/program Do you feel like you don’t know what you’re doing in the gym? Do you sometimes lack motivation/discipline to get your exercise in? Having a plan/program can benefit you. Going into the gym with plan/program has many great benefits: Clear Goals: Know exactly what you’re working toward. Stay Consistent: Stick to a routine that helps you improve. Track Progress: See your gains and make adjustments as needed. Balanced Workouts: Avoid muscle imbalances and overtraining. Save Time: No more guessing—get in, crush it, and go! Prevent Injury: Proper structure = better form & fewer injuries. Stay Motivated: Keep pushing with purpose and results in sight. Personalised: Tailored to YOUR goals and fitness level. Getting the results you want take time, consistency is key. You don’t need to over complicate it, here is a structure that we use: 3-4 compound lifts (eg. squats, bench press, dead lifts), sometimes even 2. 2-3 accessory exercises (eg. Lunges, chest flys, back extension) to help support the compound lifts It can really be that simple! If it is something you are struggling with - reach out to us, we can help you!