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May 25, 2016 By vibes

Get your Gluteus fired up

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(c) 2016 Margie @ Vibes Melbourne Melbourne

8 exercises to get your gluteus fired up with Margie @Vibes fitness Melbourne

Your but & gluteus are so important! Having them working and fired up is paramount for preventing injury. The below 8 exercise will help you prevent injury, feel better and move more efficiently. Some people cannot fire their glutes properly. We teach you how to activate them on both sides. Not just one side. Most of us spend heaps of time sitting down so they are not using their glutes. Even those that exercise regularly can forget and may be at risk. At Vibes Fitness Melbourne, we teach you how to get glute activation and wake up your glutes.  We teach you how to make the connection from your brain to your muscle and get your but cheeks, muscle fired up and ready to work.  We recommend that your Glute activation should be done prior to your workout to get the most out of your squats, lunges, and dead lifts.

How weak gluteus may ruin the runner

Running requires strength, stamina, strong muscles. Your glutes need to be switched on to support the hamstrings and calves. If your glutes and hammies are weak you will run the risk of injuries. To prevent injury and muscle weaknesses improve your Gluteus strength and improve your hamstring strength and flexibility.   If you have Weak hamstrings and glutes, your gait cycle will be affected and the ability to stride while running will definitely be out of whack. You might suffer lower back pain, tightness in the hips and knee pain. Weak hamstrings can also lead to the misalignment of the pelvis, which leads to a stooped spine. Having weak hamstrings can cause the quadriceps located on the upper thigh in front of the leg to overcompensate and become bulky in appearance. Gluteus medius is an abductor of the thigh, and a weak gluteus medius can lead to injuries to the muscles in the thigh. Along with the hamstrings, the gluteus muscles work to stabilize the pelvis. If you have a weak gluteus medius, your pelvis will tilt more than usual when walking or running, causing you to waddle, or in extreme cases, to limp. Before running, warm up your muscles by stretching. If your hamstrings and glutes are weak, this increases your risk of injuries such as strains and tears. Do not stretch to the point of pain. Pain is an indicator that you may have torn your muscle fibres’. Stretch to a point that is physically comfortable for you. When you stretch, hold your position for 5 to 10 seconds before coming out of the stretch.

2 reasons why Glutes may be Inactive

  1. Some people suffer from underactive glutes or “glute amnesia” this is due to lifestyle. Even when people that train hard, every day are at risk. If they spend most of the day sitting down, then they are simply not using their glutes.
  2. Daily, I see glutes that aren’t working properly and this is  often  due to injury. Often an injury happens that changes the mechanics and motor programming of a person’s body. This can lead to some muscle groups becoming overactive while others become underactive. This will change the bodies performance and leads to injuries.  Make an appointment today so we may  to teach you how to do the below 8 exercises.
  1. Bridging beg to advanced a.- feet on floor b.- DB between leg c.- 1 leg in air
  2. Clam beg to advanced
  3. Small Theraband walks
  4. Squats with a twist
  5. But squeezes
  6. Dead lifts beg to advanced a. normal – b. Bb hip thrusts  c. 1 leg dead lift
  7. Squat wall with small pulses
  8. Cable single leg dead lift and row

Flexibility is important: Increase your hamstring’s flexibility by stretching before you begin your run or workout. Stand with the leg that you area stretching directly in front of the opposite leg. Lean forward with your hands on your hips while bending your back knee. If needed, place your hands on your front thigh for balance. Hold this position for 30 seconds. Another stretch is to improve your gluteus muscles’ flexibility by lying flat on your back and bring one knee up toward your chest. Hold your knee to your chest for 15 seconds, and then slowly lower your knee. Repeat this four times before switching legs.

At vibes fitness, we design exercises and eating plans to support you creating a tight butt and firm shaped thighs and body.  We will teach you interval training, fat burning techniques tiling all cardio machines. eg: spin bikes, treadmill, steppers,  cross trainers, core stability, trainers. Then you will learn how to shape your body with power plates, weights, kettle bells, barbells, trx, core training, gravity beds, all the latest leg machines, core fit ball work, ropes, rings, trapeze, stairs, all latest machines gadgets and toys to keep you motivated and have the best but and arse possible. You will learn what to eat, how to eat and when to eat. We teach you exercises that will shape your butt and legs they way you have always wanted them to be.

Contact Margie on 0412 526 383 or email –(c) 2016 Margie @ Vibes Fitness www.vibesfitness.com.au

Filed Under: 2 reasons why your Glutes are inactive, 8 exercises to fire up your Glutes, Get your glutes fired up, Vibes Fitness, weak glutes ruin the runner, your butt muscles are important Tagged With: 2 reasons why your glutes are inactive, 8 exercies to fire up your glutes, get your glutes fired up, weak glutes ruin the runner, your butt muscles are important

April 16, 2015 By vibes

In Loving Memory of Mum and Dad

Dear Vibes Fitness Clients and Friends.

Firstly, I apologize that the studio and classes have been a little out of sorts for the past year and I thank you from the bottom of my heart for your patience and support during this extremely difficult time.
I can assure you that everything is returning to normal and it’s business as usual.
As most of you know it has been a very tough year for my family and me.
On the 23rd of July 2018, I lost my beloved father to cancer, it was beyond heartbreaking watching his deterioration from my strong powerful father to a frail weak man. Cancer finally got him!

Just 4 short weeks later my beloved mother was rushed to the hospital only for us to find out that she too was fighting a battle with cancer.
Mum had dementia, Alzheimer’s, Parkinson’s and Diabetes. Dad was a full-time carer for mum.
Even though she did not fully comprehend that dad had passed away her subconscious did and she could not live without her soul mate.
On the 26th of August mum passed.
While they are together again now this has been a devastating blow for the family.
It has been horrifying to go through and has left a big gap in our lives.
We are lucky to have had these amazing souls as parents and they have truly shaped the people we are today.
I would like to take the opportunity to thank everyone who supported us during this difficult time.
We would especially like to mention and thank the services of Blood Bank, without their services dad’s life would have been cut even shorter.
For the last 7 months of his life dad had to get monthly 3-4 bags of blood which was keeping him alive, as he had stomach cancer.
We urge you to please consider donating blood if you are eligible, it is extremely valuable especially during these difficult times, and it honestly does extend or even save lives. A special Thank you to www.donateblood.com.au

One of the hardest things I have ever had to do was read mum and dad’s eulogies.

In Loving Memory of mum and dad – Love you both with all my heart.
Dad’s eulogy
Mum’s eulogy

I hope this may help others traveling a similar passage.
Love and light Margie

Mum and Dad

 

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Filed Under: Vibes Fitness

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Vibes Fitness funds and supports Celebrating Abilities Inc

Celebrating Abilities Inc, Not For-profit is committed to enriching the lives of our local community by providing unique and joyful physical experiences for people living with disabilities; whether it is physical, acquired, mental health, intellectual or emotional as well as people experiencing marginalization in their lives. We have over 30 years’ experience. This program is available for all ages, children to adults. Carers, guardians, and or parents. Our focus is on Abilities, not disability. we work with Ndis self  and plan managed funds -click to watch our videos and learn more https://celebratingabilities.org.au/

Meet Margie

Vibes Team

Margie Cerato, the founder of Vibes Fitness, has over 30 years of experience in the health, wellness, exercise & rehab, and fitness industry. Margie's thirst & passion for knowledge has her educating and updating her qualifications every six months. Margie is always studying, researching the latest information and exercises, and ensuring value is added to her clients. She has worked with over 5,000 clients. 2012, Margie set up a Not For Profit Registered Charity with DGR status, Focusing on All Abilities. She loves making a difference in people's lives. Celebrating … Read more here

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Recent Blogs

  • Mindfulness Meditation for kids and adults
  • Small group personal training the best in melbourne
  • Six Aerial Yoga Poses that will detoxify your Body Mind & Soul
  • Vibes Fitness Melbourne – Corporate Wellness Programs
  • Positive BODY image – be kind to yourself
  • 11 exercises to stretch your hamstrings
  • Your internal body clock
  • Understand Your Cravings
  • Get your Gluteus fired up
  • Drink WATER for ENERGY & Weight loss

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