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Monday 8am - 3pm Tuesday 8am - 7pm Wednesday 9am - 7pm Thursday 9am - 8pm Friday 8am - 3pm Saturday 8am - 1pm

True Capacity Fitness

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Australia
Belair, SA
True Capacity Fitness

A Movement Coach, specializing in functional conditioning, injury management, strength, performance and mobility to become your best self.

25/07/2024

Strength/Resistance training…
The evidence coming from the scientific community gets stronger and stronger every single day (much like people who regularly strength train 😉) of the absolute plethora of benefits this kind of training offers.
Also, It’s almost like the older you get, the more beneficial the effects are…

These benefits include, but are not limited to -

• Bone density/strength - its widely accepted resistance training massively increases this.

• Osteoporosis prevention - similar to above, much evidence to support this.

• Joint health/integrity - reduction of injury & pain in joints, improved function.

• Longevity/life expectancy - again, overwhelming evidence to support strength training increasing ones life expectancy.

• Anti-aging - great effects seen & measured in combating the effects of aging.

• Energy levels - improved energy levels.

• Fat reduction - strength training builds lean muscle mass which increases fat burning and reduces body fat %.

• Hormone levels/balance - for both men & women, essential hormones are more balanced and levels improved as a result of regular strength training.

• Mental health - Stacks of data to support all exercise having huge benefits to one’s mental health & mental state, often even used as a part of a treatment plan for depression etc.

• Heart health - strength training has positive effect on your hearts health, as well as on your cardiovascular system (yes, even without doing cardio you can still get some of the benefits).

• Immune system - improved function of your immune system, more resilient, more efficient, more effective.

• Pain/injury management - massive potential to reduce or eliminate pain from a host of injuries via appropriate strength training.

• Appearance/aesthetics - increased muscle mass helps both men & women reduce their body fat, improve their overall shape & condition, increase tone, reduce many signs of aging.

So for both men & women (potentially even moreso for women), the proof is overwhelming… Strength training is arguably the single most beneficial action you can take to invest in yourself, to combat aging, to optimize your health on so many levels & to look great as a bonus 😉

If you are NOT currently doing any, you should really consider changing that because the sooner you start, the more rewards you shall reap & your body will love you for it!!
If you need any help, specifically from an experienced & qualified professional, I’m always happy to help 😊

*props to Fiona the machine showing exactly why strength training is awesome in every way 👏🏻👌🏼

02/07/2024

A few days ago this absolute legend & Everyday Athlete celebrated a birthday, so join me here in wishing her all the best in her constant pursuit of improving herself, getting stronger, healthier, more capable, more resilient, & just generally showing life (and aging) who’s really boss 👊🏻💪🏻👏🏻 Such a privilege to work with, very proud of the mountain of hurdles she’s left in her wake!

23/11/2022

Celebrating Success!

Today we celebrate one of TCFs best Everyday Athletes for achieving something we've been working towards for quite some time, and while it wasn't actually planned for this session, sometimes you have to grab the opportunities when they present themselves!

Yesterday Fiona did 3-4 reps Sumo Deadlift (with perfect form) at and slightly above her bodyweight :-)

Now some of you may be thinking this is no big deal, with a big movement like a Deadlift people often lift 1.5, 2 times their bodyweight regularly, but, this is no run-of-the-mill scenario.

Fiona first came to us in pain, living with chronic back pain that she'd had no real success in treating or managing for many years... She was very hesitant, but took a leap on the word of a good friend of hers & trusted in us to help her with her situation.

Fionas training has included strength & conditioning, mobility, connective tissue conditioning, joint health focused work, stability, functional conditioning and much more. Our goals were to ease her pain, improve her everyday state, build strength & increase pain free movement, build confidence to get through lifes daily challenges, without limitations and pain...
These types of injuries often don't ever completely heal or 'go away', but that doesn't mean they can't be managed and improved to a place where they're almost not noticed.

So all this work has been done still working around many 'bad days', still with the injury present, still with many challenges... But consistency is key...
Trusting in the process, showing up & putting in the work has brought us to here, where despite walking through the doors feeling 'average', the session evolved into gently working our way to a very comfortable milestone reaching PB & subsequent bell ringing :-)

Could not be prouder of Fionas work ethic, resilience, determination & strength to achieve what she has!

Copied from her own post...
-
"Today is a very big day!!!

Today is the day I finally deadlifted my body weight!!

It might’ve taken me 2.5 years to get to this point (thanks to my very uncooperative back), but I finally did it, and then some!

I think it looked a little like this…
2-3 x warmup sets (35-45kg)
6 x 50kg
4 x 55kg
4 x 60kg
3 x 65kg (1kg above body weight)
2 x 67kg (3kg above body weight)

So bloody stoked, especially as it was quite unexpected! My back was very unhappy Sunday so if you’d told me I’d smash out a couple of PB’s today I wouldn’t have believed you!
Massive thank you to my awesome coach, Lindo at True Capacity Fitness It might’ve taken awhile but we got there!! I would absolutely not be where I am without your patience, guidance and expertise. There have been so many times I would’ve given up on myself, but you’ve never stopped believing in me.

Can’t wait to see what’s still to come!
Onwards and upwards!"

19/11/2022

I’m proud to say leading role, producer & director of this movie are some of my TCF everyday athletes... This feature film is a brilliant example of local talent on many fronts & I strongly urge you all to check it out, get behind it & support it 👏🏼👏🏼

18/11/2022

Nursing a niggly shoulder, & having spent the last few days on a chainsaw chopping & clearing fallen trees after the storm, there’s been no training this week except for this... a quick 3 move bar complex with a mild weight, put together in a way that still demanded some work...

Clean & Press X 5
Bent over Row X 10
Front rack ‘get down’
Floor Bench X 10
Short break between rounds, X 5 rounds.

Something is always better than nothing, as well as listening to your body, knowing when to back off & not push it etc, you can still achieve even when the chips are stacked against you.

30/09/2022

Shout to for this post 👏🏼
There are so many benefits to resistance training... whether we’re talking about the lean muscle mass produced, the bone density increases, the hormonal impacts, connective tissue resilience or many of the other positives that come from strength training, the point is that it’s so important that it should be a significant part of EVERYONES training and programming. Old or young, injured or in peak condition, resistance training is a MUST!

The only caveat is that it must be done right, it must have purpose, it must be specific... Some movements are safe to do even when done very poorly, but others are not... Make sure you are taught to lift right, to position your body in optimal ways, to be efficient, to meet the prerequisites required for that movement etc etc...
Find someone who knows their s**t, and have them help you!

But the point is, LIFT! Do it smart & with purpose, but make sure it’s being done because it’s crucial to health, wellbeing, resilience & longevity.

25/09/2022

When supporting your in their day jobs means attending epic concerts with your family, the boys going to their first gig & generally having an amazing night!
The Hilltops boys absolutely killed it last night! Amazing show on all fronts 👏🏼👏🏼

14/06/2022

With winter well and truly underway here in Australia, we like to keep a few extra additions to the ‘medicine’ cabinet on hand... Generally we aim for proactive preventative measures by aiming for daily best health practices with good food & some supplements, reducing the chance of illness, and/or reducing the severity.

What does your daily vitamin/supplement routine look like or what do you find works best?

19/05/2022

When you write a program for a pair of your who train together, that involves 1 partners workload each set acting as the other partners rest time & Vice versa... It calls for a really obvious statement being made into some deep inspirational s**t 😂😉

Address

Belair, SA

Opening Hours

Monday	8am - 3pm
Tuesday	8am - 7pm
Wednesday	9am - 7pm
Thursday	9am - 8pm
Friday	8am - 3pm
Saturday	8am - 1pm

Website

http://www.truecapacityfitness.com/

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