Function Force gym http://www.functionforce.com A unique gym and fitness training environment designed to help you achieve your goals. Thu, 23 Mar 2017 23:46:22 +0000 en-US hourly 1 https://wordpress.org/?v=4.7.5 Puffin Billy Great Train Race 2017 http://www.functionforce.com/puffin-billy-great-train-race-2017/ Thu, 16 Feb 2017 23:00:21 +0000 http://www.functionforce.com/?p=5168 Starts 1st March – 29th April 2017 Program Time Table Tuesday – Group Run 60 mins Wednesday – Interval Running 45 mins Thursday – Running Specific Strength Training 60 mins Saturday – RunTech 45 mins Also Included in the Membership Training Program: Personalized running program to be emailed to you […]

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Starts 1st March – 29th April 2017

Program Time Table

Tuesday – Group Run 60 mins
Wednesday – Interval Running 45 mins
Thursday – Running Specific Strength Training 60 mins
Saturday – RunTech 45 mins

Also Included in the Membership Training Program:

Personalized running program to be emailed to you
Video Analysis

Cost

$400 For Members
$450.00 for Non-Members
Free to All Function Force Bootcamp Members

Function Force Run Club – Puffin Billy Great Train Race 30 Apr 2017

The Puffing Billy Great Train Race is on again on the 30 Apr 2017 and registrations are now open. Function Force Run is running a special training program for those wanting to train and prepare for the race and improve on last years’ time.
Function Force Run Club – The Puffing Billy Great Train Race Training Schedule 2017

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Function Force Cardio Challenge http://www.functionforce.com/function-force-cardio-challenge/ Tue, 03 Jan 2017 01:21:12 +0000 http://www.functionforce.com/?p=5155 To help you start your new year on a positive note and help kick start your new year’s health resolution, Function Force are launching our first ever New Year’s Resolution Fitness Challenge! The challenges are all about cardio and fat burning to help shed the excess kilos put on during […]

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To help you start your new year on a positive note and help kick start your new year’s health resolution, Function Force are launching our first ever New Year’s Resolution Fitness Challenge!

The challenges are all about cardio and fat burning to help shed the excess kilos put on during the Christmas period and improve fitness. The Six and Eight week challenges start in the second week of January for Group One and the third week for Group Two . Our Cardio Challenges cater to runners and non-runners.

Runners and Boxing Challenge

Running

Running and boxing are a great way to improve cardio and burn fat. Our Running program includes group running sessions with coaching and supervision as well as a techinque based session to help teach people how to run properly avoid injury. Suitable for anyone planning how running a marathon or fun runs. Our Running is taught by a former middle distance runner Craig Moir.

The boxing component of our Challenge is taught by a fighting boxer who is constantly in training for fights and knows what it takes to have to drop a few kilos to stay within his weight decision. We teach technique for those who have not done any boxing and focus on cardio for those with a little bit more experience.

Running and Boxing

Monday (6.30 – 7.30) Boxing Cardio
Wednesday (5.30 – 6.15) Function Force Group Run (45 mins Run) + 1 hr Boxing Cardio
Friday 6.15 – 7.15 am Boxing
Saturday 9.00 am Running Technique

Kettlebell And Boxing Challenge

Our Kettlebells and Boxing Challenge are designed to offer an intense cardio work out which also improve strength, conditioning, muscle tone, flexibility, and agility.

This is specifically for people who don’t want to run and who may also have issues with their knees and suffer from sore joints but still want to get a good cardio work out.

Monday and Wednesdays Kettlebells (5.45 pm – 6.30) Cardio and Conditioning + Boxing Cardio (6.30 – 7.15)
Friday 6.15 – 7.15 am Boxing

Saturday 9.00 -10.00 Kettlebells and/or Circuit (10.00 – 11.00) pm)

Challenge Duration

Sign up for six or eight Weeks

Start on either 9th of January or 16th January

Challenge members can also take advantage of other Function Force classes (see our timetable)
Nutritional Consultation Included.

Price

$300 For 6 Weeks
$400.00 For 8 Weeks
Call Or Email for more information 0401 364 474, craigFunction Force Training Centreforce.com

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Function Force Xmas Bootcamp http://www.functionforce.com/function-force-xmas-bootcamp/ Thu, 15 Dec 2016 23:17:47 +0000 http://www.functionforce.com/?p=5149 Starts on Boxing Day, 26th of December – 31st Of December (No training on Sunday 28th) Time: 9.00 – 10.30 am Price: $80.00 For Function Force Members $120 For Non Function Force Members For those of you who can’t do the whole five days due to holiday commitments $20 per […]

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Starts on Boxing Day, 26th of December – 31st Of December (No training on Sunday 28th)

Time: 9.00 – 10.30 am
Price:
$80.00 For Function Force Members
$120 For Non Function Force Members

For those of you who can’t do the whole five days due to holiday commitments

$20 per session for members
$30 per session for non-members
Interested? Contacted Function Force via the usual means!

Schedule
26th December – Boxing/Kettlebells Combo
27th December – Strength & Conditioning Circuit (Cardio & Weights)
28th December – 60 mins of Functional Stretching/ And Or Running
29th December – Rest Day
30th December – Boxing/Kettlebells Combo
31st December – Strength & Conditioning Circuit (Cardio & Weights)

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Easter Holiday Class Timetable http://www.functionforce.com/easter-holiday-class-timetable/ Tue, 31 Mar 2015 21:33:26 +0000 http://functionforce.com/?p=5091 Function Force Training Centre Easter Holiday Time Table Hi Everyone! It’s that time of the year again when we get the excuse to stuff our faces with chocolate and hot cross buns in the name of JC. Not to be sacrilege, we’ve condensed our opening ours and classes to conform […]

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Function Force Training Centre Easter Holiday Time Table

Hi Everyone! It’s that time of the year again when we get the excuse to stuff our faces with chocolate and hot cross buns in the name of JC. Not to be sacrilege, we’ve condensed our opening ours and classes to conform with the seas
Good Friday 3rd April 2015 (No Classes)
Easter Saturday 4th April 2015 (As Per Usual)

8.00 am to 9.00 am – Bootcamp
9.00 am to 10.00 am – Kettlebells
9.00 am to 9.45 am – RunTech
10.00 am to 11.00 am – Circuit

Easter Sunday 5th April 2015 (Closed)
Easter Monday 6th April 2015

Super Boxing & Circuit Class 9.00 to 10.30

Happy Easter Holidays from the Function Force Team! Stay safe.

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Attention Runsquad Crew http://www.functionforce.com/attention-runsquad-crew/ Wed, 25 Mar 2015 02:58:09 +0000 http://functionforce.com/?p=5071 Just a heads up for all of you coming that tonight we are going on a hill fest! What this means is that we are going to be running on the track along the Zoo Hill. Apparently you all know what these hills are like. We are still meeting at […]

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Just a heads up for all of you coming that tonight we are going on a hill fest! What this means is that we are going to be running on the track along the Zoo Hill. Apparently you all know what these hills are like. We are still meeting at Function Force 21 Ewing St as per usual but if you find that the added distance is a bit of a problem for you today, then you can drive up and meet us where the 55 tram crosses Park St, near the golf course.

Remember that it’s all about the quality of the hill session and not killing yourself getting there.

I will also be doing the same session earlier with Johnny and Aiden for all those who can’t make the later session. See you there

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Tips For The Perfect Kettlebell Swing http://www.functionforce.com/tips-perfect-kettlebell-swing/ Sun, 22 Mar 2015 23:32:06 +0000 http://functionforce.com/?p=5056 Tips For The Perfect Swing Double Handed Swing Kettlebell Swing • Start off in a deadlift position bending at the hip with soft knees. • Your arms should be straight but loose and should stay straight throughout the performance of the exercise. The power to swing the kettlebells is generated […]

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Tips For The Perfect Swing Double Handed Swing Kettlebell Swing

• Start off in a deadlift position bending at the hip with soft knees.
• Your arms should be straight but loose and should stay straight throughout the performance of the exercise. The power to swing the kettlebells is generated from the hips and not pulled from the shoulders.

Kettlebell tips

• Keep the head up
• Back should be straight and no curvature in the spin
• Glutes and hamstrings should be engaged
• Heels and fit should be remain on the ground

Common Mistakes Made in the Kettlebell Swing

• Squating instead of swinging
• Curving the back when swinging
• Arching the back swinging

How Heavy Should I Go?

Kettlebells are available in a range of weights starting from 4kgs to about 48kgs.
The weight you will use depends on your fitness and strength levels and the type of exercise being performed.
The classic kettlebell swing probably uses the heaviest weight. Although beginners generally want to use really light weights when they are starting, it’s necessary to have a kettlebell that’s heavy enough to engage your hamstrings and glutes during the swing, otherwise you may have trouble mastering the technique if the correct muscle groups aren’t being used, and also not get any benefits from the exercise.

A weight that’s too heavy for the swings is can have negative impacts and can result in lower back injuries.
One on one kettlebell instructions are also available especially for beginners. We recommend at least 2 half our sessions if you’re struggling with the techniques.

Function Force Kettlebell Classes
Monday & Wednesday 5.30 pm
Saturday 9.00 am

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Paleo diet – what’s it all about? http://www.functionforce.com/paleo-diet-whats-it-all-about/ Tue, 02 Sep 2014 04:56:35 +0000 http://functionforce.com/?p=4826 Over the next few weeks we will be reviewing popular diet fads. Our first is the Paleo-diets that’s been gracing the cover of those very intelligent and well researched lifestyle magazines. What’s it all about? Going back in time and eating the way cave people ate and before the invention […]

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Over the next few weeks we will be reviewing popular diet fads.

Our first is the Paleo-diets that’s been gracing the cover of those very intelligent and well researched lifestyle magazines.

What’s it all about?

Going back in time and eating the way cave people ate and before the invention of the microwave, fast foods, and of course modern farming practices.

Cavemen diet takes you back to the good o’l days when you ate fruit straight from the tree like Adam and Eve, instead of the vegetable section of your local super market after it’s travelled a thousand miles and has probably been siting in a modified atmosphere and gassed with CO2 to prevent the ripening process before being polished and sprayed with a wax for your consumption.

Back then, you may have had to share your fruit with several insects and bacteria which now wont touch your favorite fruit. And now it just sits there in the fruit bowl if you can’t get yourself to eat it because for whatever reason it’s hardly got a smell to appetise you.

The real cavemen diet as researched by nutritionist scientist is really high in everything, including the f-word (fat) and the C or K word (calories or kilojoules).

But there’s a growing celebrity following for what some people have decided to describe as a fairly restrictive diet because it cuts out the other C word (carbs) which includes popular favorites breads, cakes, pasta (all made of wheat), that are also frequently accompanied by sugar and lots of it!

So.. What do we think of this paleo diet business…. Well done well…by that I mean not taken out of contest and followed to the recommendations of the initial researchers that might have started and revived the previously similar cavemen diet to the paleo diet it, has it’s merits and features a lot of protein (2.5g/kg/d). This is double the recommended intake of most western diet.

Paleos also ate at least 30 gms of fibre (they still do in some parts of the third world) and ate a 20 – 25% of fat from animals because of the consumption of game meat. Their cholesterol was as high as what is recommended today but their fat intake was counter balanced by their fibre consumption so likelihood of heart attaches and obesity was reduced.

Paleos also ate as much carbs as today. So all those of you wanting to go on a paleo diet do not avoid carbs! That’s not the point of the paleo diet. The difference is that your carbs need to come from fruits and vegetables (back to those darned supermarket gassed CO2 that I’m so seriously struggling to swallow).

Yes Paleos didn’t eat any wheat then and most modern Paleos like to avoid wheat but we don’t think that’s really necessary. Whole wheats and grains never hurt anyone and I think that had the paleos had access to wheat grains they probably would have eaten them.

If you’re thinking of going Paleo, avoid processed carbs but include whole grains and tubers.

Any questions….Inbox us at Function Force or come in for a chat.

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Melbourne Marathon and City 2 Sea http://www.functionforce.com/melbourne-marathon-festival/ Wed, 24 Jul 2013 01:30:59 +0000 http://localhost:8888/?p=4170 Spring in Melbourne is a great time of the year for running, not least because of the large public races to participate in as the weather starts to warm up. This year, we’re hoping to see a big contingent of runners from Function Force in these events. Ever wanted to […]

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Spring in Melbourne is a great time of the year for running, not least because of the large public races to participate in as the weather starts to warm up.

This year, we’re hoping to see a big contingent of runners from Function Force in these events. Ever wanted to take on a road race? Need a new goal for your running, or just interested in improving your cardio fitness and general wellbeing? Get in touch with us, or come down to the gym and find out more about our running training.

Or if you fancy getting in on the action, visit the Melbourne Marathon or City2Sea websites to enter. Places are filling up quickly, so act soon or miss out!

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Does the mind fail before the body? http://www.functionforce.com/does-the-mind-fail-before-the-body/ Thu, 18 Jul 2013 04:29:37 +0000 http://localhost:8888/?p=1 Some coaches think that the body part that needs the most training is the one that sits just between your ears. Dr Tim Noakes is a exercise physiologist with a reputation for ruffling the feathers of his medical colleagues. This fascinating piece from ‘The Walrus’, discusses Noakes’ theory of the […]

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Some coaches think that the body part that needs the most training is the one that sits just between your ears. Dr Tim Noakes is a exercise physiologist with a reputation for ruffling the feathers of his medical colleagues. This fascinating piece from ‘The Walrus’, discusses Noakes’ theory of the ‘Central Governor’ – a part of the brain that he claims applies the handbrake to our bodies’ desire to push to the limit – alongside the story of Canadian marathoner Reid Coolsaet’s efforts to take himself beyond what he thought was possible, and qualify for the Olympic Games.
Read more…

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