Alpha Team

20/11/2025

Hybrid Coach Jacob here 👟

Let’s talk pre-run & post-run carbs and how to fuel for optimal performance 🏃‍♂️⚡️

Pre run:
Don’t over do it with your fuelling. Try to get in simple carbs like an LCM bar or lollies 45min - 1 hour before shorter runs. Simple carbs such as a bagel and banana with honey 1.5 hours - 2 hours before longer runs. This is something you will need to experiment with to see what your body can handle and feel comfortable with.

Post run:
Try to get in your carbs and protein post run as soon as possible. Especially carbs to replenish glycogen stores and speed up recovery for your next session.

Hit play to learn exactly what to eat before and after your run so you can perform, recover, and repeat 🚀🔥

13/11/2025

At ALPHA TEAM, we take pride in keeping our space spotless because a clean gym is a strong gym 💪
🧼 Our team follows a strict cleaning schedule throughout the day to make sure every piece of equipment, floor space, and common area stays fresh and sanitized.
✨ We hold ourselves to the highest standard of cleanliness so you can train confidently and focus on what matters most, your progress.
Because when you walk into ALPHA TEAM, you should feel like you’re stepping into the cleanest gym in the game.

06/11/2025

Do your ankles feel wobbly or unstable when you walk or train? 🤔

You might be lacking balance and stability through your ankles and feet.

Here’s a quick breakdown of progressions and regressions for balance training with Coach Brian 👟

Build from the ground up with stronger ankles, better control, and improved performance 💪

30/01/2025

Time to get ready for 2025!!
Australia 🇦🇺 day is over. So let’s get serious!!
Come in and get moving!!

#2025

17/05/2024

We love our new trainer .beccali
She brings so much knowledge and energy into our team. Here’s a quick video so you guys can get to know her a bit more 😃

30/04/2024

Here are five benefits of practicing boxing:
1. Physical Fitness: Boxing is an excellent full-body workout that enhances cardiovascular health, strength, endurance, agility, and coordination. The constant movement, footwork drills, and repetitive punching motions engage multiple muscle groups, resulting in improved overall fitness levels.

2. Stress Relief: Boxing provides a constructive outlet for releasing stress and pent-up energy. The intense physical activity and focus required during training can help individuals manage stress and alleviate tension. Additionally, the discipline and concentration demanded by boxing can serve as a form of mindfulness, promoting mental well-being.

3. Self-Defense Skills: Learning boxing techniques equips individuals with valuable self-defense skills. By mastering proper punching, blocking, and footwork techniques, practitioners develop the ability to defend themselves effectively in threatening situations, thereby boosting confidence and personal safety.

4. Improved Discipline and Mental Toughness: Boxing training demands discipline, commitment, and perseverance. Regular practice instills qualities such as self-discipline, dedication, and mental resilience, which are essential not only in the ring but also in various aspects of life. Overcoming challenges and pushing through physical and mental barriers in boxing can translate to increased confidence and resilience in everyday endeavors.

5. Community and Camaraderie: Boxing often fosters a strong sense of community and camaraderie among practitioners. Whether training in a gym or participating in group classes, boxers often form bonds with fellow enthusiasts, creating a supportive environment that encourages mutual growth and motivation. This sense of belonging to a community can enhance motivation, accountability, and enjoyment of the sport.

17/04/2024

Ash’s little girl, Harriet, remains in the CICU at Sydney Children’s Hospital. We hope she has a speedy recovery.
Here's a verified gofundme page for Harriet and Dan, let's get together and show some support 🙏

This Go Fund Me page has been authorised by the family of Ashlee Good. It has been established to support … Steven Foxwell needs your support for Ash Good

20/03/2024

Welcoming our newest Personal trainer🙌
Rebecca Li, she’s very positive and full of smiles, a very experienced trainer and we are very blessed to have her joining our team.

She specialises in:
🙌 Strength training
🙌 Hypertrophy training
🙌 Body Composition
🙌 Pilates

Qualified in
✅ Woman’s coaching specialist
✅ Nutrition coaching
✅ Mat Pilates
✅ Personal training cert3, cert4

Feel free and say hi 👋 to her or if you have other questions regarding personal training.

17/01/2024

Maintaining good health involves a combination of various lifestyle choices. Here are five tips to help you stay healthy:
1. Balanced Diet:
* Consume a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
* Limit processed foods, sugary beverages, and excessive intake of saturated and trans fats.
* Stay hydrated by drinking an adequate amount of water throughout the day.
2. Regular Physical Activity:
* Engage in regular exercise to promote cardiovascular health, maintain a healthy weight, and improve overall well-being.
* Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days per week.
3. Adequate Sleep:
* Prioritize getting enough quality sleep each night. Adults generally need 7-9 hours of sleep for optimal health.
* Maintain a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to rest.
4. Stress Management:
* Practice stress-reducing techniques such as meditation, deep breathing, yoga, or mindfulness to manage the impact of stress on your physical and mental health.
* Take breaks, set realistic goals, and develop coping mechanisms to deal with daily challenges.
5. Regular Health Check-ups:
* Schedule regular check-ups and screenings to monitor your health and catch potential issues early.
* Be proactive about preventive healthcare, including vaccinations, screenings, and tests recommended by your healthcare provider.

Remember, individual health needs can vary, so it’s essential to consult with healthcare professionals for personalized advice based on your specific circumstances.

05/09/2023

Boxing, as a combat sport, offers numerous benefits that extend beyond physical fitness. Here are some of the key advantages of boxing:

1. Improved cardiovascular health
2. Enhanced strength and muscle tone
3. Increased agility, coordination, and reflexes
4. Stress relief and mental well-being
5. Self-defense skills and confidence
6. Weight management and calorie burn
7. Discipline and focus
8. Improved balance
9. Increased self-discipline and goal setting

Remember, it's important to consult with a qualified boxing trainer or coach before engaging in boxing activities to ensure proper technique, safety, and progression.

08/08/2023

Boost your lower body strength and stability with split squats! This exercise targets your quads, glutes, and hamstrings while improving balance and flexibility. Incorporate split squats into your workout routine for stronger, more toned legs and improved athletic performance.

07/06/2023

What a front squat and what's a back squat? 🤔

The primary difference between a front squat and a back squat is the placement of the barbell. In a back squat, the barbell is positioned behind the neck on the upper back, while in a front squat, the barbell is held in front of the body, resting on the front shoulders.

The different barbell placement in the two squats leads to differences in the mechanics of the movement. In a front squat, the lifter maintains a more upright torso position, which places greater emphasis on the quadriceps muscles. The front squat also requires more core stability and upper body strength to maintain the barbell in the front rack position.

In contrast, the back squat allows for a slightly more forward torso lean, which places greater emphasis on the glutes, hamstrings, and lower back muscles. It also allows for lifting more weight since the back muscles can help support the load.

Both front and back squats are effective exercises for building leg strength and size, and which one to use depends on individual goals and preferences. Some people prefer one over the other, or may find that one variation feels more comfortable or biomechanically efficient for their body type.