Women’s fitness Mill Park

Ladies Strength training workout

Ladies Strength training

One of the memorable phone calls from a client who was referred to me by former group fitness participant. She had already made up her mind that I was going to be her trainer (happy for referral) and I still remember what she had said. “I want to be strong all over, get it? I don’t like being weak” in addition there were other question related to what she was after , however the comment on getting strong is what stuck on that particular occasion. There was a history of dropping a lot of weigh in a short period of time and this process came at a cost. It made her feel weak and she lacked energy. In addition she was a smoker resulting in minimum cardio output.

After initially working with her on her movement patterns and educating her on the basics it was time to put her under loading. My choice of tool here is always the Kettlebell. As an RKC Instructor I’m able to get both the movement and strength work done in one session and introduce the Kettlebell swing in looking after the cardio component.

Fast forward a couple of months and we have an individual who can now move better, feel better and has a reasonable base of strength and a bit of cardio to go along with it.

Here’s a sample of a workout that we did in testing out her overall progress. The movements that we covered in one session to demonstrate how much progress had been made in relation to her goals. All over body strength, with no size and to be “toned”

Barbell Strength.

  • Standing military press

A classic lift that work the shoulders in developing a nice all over shape and if performed correctly is sale and also works the often requested triceps and core when greater resistance is used.

  • Barbell back squats.

One of the most effective exercise’s in delivering and all over body workout that primarily targets the legs, hips and core area. The upper body gets a workout n holding onto loading used. An honest and must do movement in working those shapely legs.

  • Barbell Deadlifts

This hip dominant exercise when executed with heavy weights adds a great deal of value to any program. When it comes to delivering an exercise that (with sound nutrition) goes a long way in delivering real results. It practically works all of you muscles in one movement.

  • Single leg Kettlebell  deadlift

I particularly use this movement in delivering an honest and dynamic workout for your gluteus. The ladies will certainly be putting this movement in their must do list.

  • Kettlebell Renegade rows

For an absolute and true core exercise the renegade rows performed with a kettlebell is right up there with one of my better core exercises once you get  solid base of strength and co-ordination happening.

  • Hanging Leg raises

A simple and yet difficult move to make if you core is not strong. Persevering with this exercise is sure to payback in a set of hard abs. With a strict adherence to quality nutrition the core will not have too much of a problem in showing up.

  • Gymnastics ring “chest” presses

For a bit of variety and challenge to the upper body the gymnastics rings press is a must do. It gets to the pectoral, triceps and front delts in a challenging and rewarding fashion. The core work in stability is also a handy bonus.

  • Barbell Bent over rows.

An old time favourite weight training exercise often performed incorrectly in some gyms. The bent over rows hits the back muscles, build solid strength and deliver s nice pump to the biceps as well. Once you are comfortable and know how to maintain the position results come quick with this strong pulling movement.

Stronger Ladies

These exercises were performed in one session to demonstrate to client that her basic movements were now strong enough in establishing a solid strength base as required. With the introduction of more Boxing her cardio fitness will also come up. She now feels stronger, more confident, her nutrition getting better and as changes are happening is happy with progress.

The feedback after a few days was that she was a little sore and her legs were slightly wobbly. It not my style to wreck a client however when we are performing these movements you are sure to feel it the next few days. The other side of this feeling is a stronger individual.

She is no longer feeling weak and now comes in more energised and ready to belt out more strength and cardio session at a greater work capacity.

So the message is simple. Ladies Don’t be afraid to get strong and reap the benefits it brings.

Best of all no size.

Claudefit Personal training operated out of his own private facility located in Mill Park. Contact details can be found on www.claudefit.com.au

Ladies group fitness workout

Female Fitness Training

One of the services that I offer as a Personal trainer is my small group fitness classes that is catered for the needs and wants of my female client base. The aim here is to simply burn up those calories, effectively add strength, movement and as they call it, “tone up all those bits”.

However, just simply taking the approach that one type of program fits all their needs can sometimes become a bit of a challenge. There are many ways in delivering the results you see, if you are an experienced trainer that is. My basic template for an all over body blast is simple. I’ll work your entire body with the beginning 3 major movements that I picked up as a Certified Kettlebell Instructor; they will prepare you for the future exercises that will all add up to you getting results. The following thee will make you move better, feeling better and burn up a heap of calories.

The following is the first part of the Session

  • Goblet squats 3×3
  • Swings 25 x 5
  • Turkish get ups. 1 x 5

From this general warm up we are well and truly warmed up and then set up the Barbell for some heavier lifting. Ladies please note that due to the limited release of testosterone from females you won’t get too muscly. An overabundance in food is what gets you big! – No offence meant.

How Strong Ladies are made

Barbell deadlift for all body strength and conditioning:

The dynamic deadlifts is one of the well-known strength lifts that if performed correctly allows you to get incredibly strong without wasting your time with other unnecessary lifts that promise you big results and don’t quite deliver. They are great for females as they burn a lot of energy and get’s you to move those hips, legs and gluteus. In addition the carry over effect of this exercise goes a long way in promoting a leaner and more naturally balanced body. The deadlift also teaches you the benefits of properly bracing your body in lifting properly and safely. It’s is this bracing understanding that will also make your other lifts more enjoyable.

Single leg deadlifts to get to that gluteus activated and worked

I cannot talk this movement up enough when it comes to working your gluteus (Backside) it simply gets the job done and you will feel it instantly when performed correctly. It was one of my go-to exercises back when I was taking female group fitness for a large gym. It teaches you to properly perform a one leg movement that targets the gluteus  and actively gets the core involved to support the exercise. An all over winner in the eyes of my female client.

Front kettlebell squat for leaner legs and strong core:

The front kettlebell squat is easy to learn and perform for most. it’s quite safe as you have the weigh loaded up in front, promotes an upright posture and makes you core get involved as well. With the use of the kettlebels it’s a case of using the correct tool for the job. You can’t go wrong with this basic compound lift that works the legs as they should, as a collective unit.  Get those legs looking lean and strong, get squatting with the kettlebells front squat now!

Kettlebell shoulder press for that shapely look:

For those shapely and not too bulky shoulders the kettlebell press is the ideal way to get it done fast and efficient. It is an all over upper body pressing movement when done with a Kettlebell is easy to teach, perform and has a great return on effort. It’s a safe movement where the ladies get comfortable with this often neglected exercise that is an above the head press. Women often tell me that they don’t like the press because they are not strong at it. Well given the nature of this lift it’s actually the less dominant big mover as opposed to the Deadlift and Squat, so it makes sense that the shoulders are not as strong as the legs. Ladies take action now and start working on those shapely deltoids.

Light Kettlebell snatch for cardio a total cardio blast:

The last one on the list is the one that is the king (queen) of cardio and all over body blast. Period. Once you have a well rounder understanding of the kettlebell swing , have performed hundreds of swings, have become well versed on the Turkish get up and finally have reaped the benefits of the kettlebell press , you are then in a better position to be taught this rather dynamic exercise within the kettlebell movements. In order to move onto the kettlebell snatch you first need to be able to efficiently get the kettlebell from a swing position to an above head hold ( think top of press and top of TGU here) and then back down and into the back of a swing in order to  (using hip drive ) thrust it back up again. Rep after rep.

Say hello to an absolute cardio blast. Best of all, no size ladies.

My ladies group fitness and personal training services go back to my initial years working for several large commercial gyms. I have taken several large group fitness classes and have dealt directly with the ladies for a long time. From this position I now run my business directly from home that allows me to directly deal with you and not pass on my overheads like when dealing through a gym. That is, I’m able to better price my services and not pass this onto you.

Claudefit Personal Training has been operating for 8 years directly in the fitness industry and has over 25 year of own practical experience.

  • Is a Strength and conditioning coach
  • RKC2 Russian Kettlebell instructor
  • Experienced and Professional

My contact details can be found on www.claudefit.com.au



Women’s fitness and Strength

Women’s fitness and strength

When initially looking at getting in shape or otherwise known as” getting toned and look skinny” many women unfortunately think that they will get too bulky and grow muscles that will make them look big. The truth is that as women don’t produce the same levels of testosterone as men and are not able to put on muscles as easy as men do. This allows you to stay feminine, get lean and become stronger!

For many years it was thought that resistance training programs for women should be different from that for men. There was even a time before that when it was thought inappropriate for women to undertake any resistance training as it might masculinise them. Thankfully times have changed to the extent that more and more women are now only participating in resistance programs but are competing in Power lifting, Olympic lifting, Figure contest and the now popular Crossfit games.

It is now well accepted that women can demonstrate impressive results from the same resistance training program take on by men. In some cases women have produces greater gains than their male training partners. While there are gender differences, there is little need to change the program variables when designing a resistance training program for women.

Fitness and strength.

Part of the deal is to work hard toward both your fitness and strength in order to maximise you return in investment  of time, money and effort. With a solid base of strength and fitness your body is in a better position to move and burn more calories and be more effective than just doing cardio. Because you want results right?

Don’t be afraid of becoming stronger, fitter and finally look the part with no extra muscles.

As a persona fitness trainer I have previously had the pleasure of taking many Women’s group fitness classes over the years and believe me, I have learned more than enough about what ladies are looking for when working out. The many comments about toning this, toning that and wanting to get rid of this and so on are part of dealing with my many female clients.

Fortunately for me I can honestly say that ill work you so that you will feel the hips, legs and you butt getting worked. I will address you saggy arm and make them “tones and will ensure that your shoulders look feminine without too much muscle. Is that ok with you?

Private facility

My Knowledge in delivering  fitness and strength training services goes back to 2006 where most of my clients and classes at the gym were mostly female. I took the Boxing class, Total body conditioning (after creche drop off) and fit mums group fitness. So you can imagine that I had to deliver results to many females of various levels of fitness and strength.

With fit mums everywhere of all ages and levels of fitness I certainly learned a lot! quick.

Now that I operate my own facility I’m able to still deliver a services that with effort ensures that you lose the fat , tone up and feel better about yourself. Or cater the session around what your others needs might be in relation to a healthy lifestyle.

Allow me in helping you reach that goal.

Claudefit is a professional and highly experienced operator that offers a private facility for you comfort.

Book A Session Today!