Propel - Perform•Rehab•Fitness

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Here’s to new goals, stronger performances, and endless growth in 2025. Happy New Year from the Propel Team — let’s make it your best year yet!

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You don't need to be an Athlete. You do want to see changes. You don't need to be Fit. You do want to become healthier. You don't need to be Strong. You do want to feel better. We have special 'Mum's sessions' you'll love. DM us now to find out more.

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Health Tip for the Week

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Flexibility can be confusing. What does the science say about flexibility and injury prevention? What does it say about power reduction? When should you use it? These questions are impossible to ansewr until you understand this simple concept.

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HOW COOL? Propel Athlete, Sam Baldwin on ESPN's Sports Centre! Go Sam!

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IMPORTANT FOR ALL PARENTS: ADHD is not an "attention disorder"... Thoughts?

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Here's a Challenge for you: Overhead Squat as deep as you can, with your hands each other on the barbell. How'd you go? Here is Hannah Casey (Swimming) with 30kg overhead.

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CONGRATS! One of our young basketballers, Ethan, top scored at the weekend. (Here is just one of his baskets.) Ethan's commitment to improving, focus on the processes and his coachability has seen him make great progress! Great work, Eth!

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20kg Bar. Full overhead squat. Hands 1 inch apart. Reply with your attempt.

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When You're the Smallest in the Gym... Quote: "Obstacles are Excuses for Losers and Challenges for Winners" Spencer overcomes challenges!

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ATHLETIC DEVELOPMENT Callum plays tennis. He has become very Explosive. If you want to be Explosive... Message Us Now.

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THE WEEK THAT WAS... World Drone Champ filmed World BMX Champ.

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SportsCore is BACK! - Wednesdays - 6am to 6:45 - Perfect for getting back into your Regime - Please bring your own mat, towel & water bottle - Book through the MindBody app (or DM us here) https://mindbody.io/mindbody-app

Running Technique / Speed / Endurance

Improve your Technique. Increase your Speed. Build your Endurance. Where? Ashgrove Sports Fields. When? Wednesdays, 6am.

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Running Technique/Speed/Enduro Improve your Technique. Increase your Speed. Build your Endurance. When? Wednesdays, 6am. Where? Ashgrove Sports Fields

How to encourage your child in athletic development

This week our Director & Head Performance Coach Grant Jenkins gives a tip you might not like as a parent.

School Holiday Program 2020

Join Our Athletic Development School Holiday Program. Designed for high school students who want to build athleticism for specific sport while minimising the risks of injury. For more information, please visit our homepage. https://www.propelfit.com.au/school-holiday-program/

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BLACK FRIDAY SALE IS ON! Tag a friend who needs a retreat from online shopping. 👇

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It's been a while since Grant did a five day fast. It's time for a challenge! He starts this Sunday. Are you in to join him? Choose your own timeframe and tag a friend to keep you accountable! 👇

12-weeks to Christmas!

Christmas is approaching! It's a perfect time to challenge yourself and change your habits. Step out of your comfort zone! Our Head Performance Coach Grant Jenkins explains more.

What you think you'll get vs what you actually get

It's not only about the athletic development and physical improvement. It's also about ownership, independence & grit. It's about addressing the mental, the psychological, the cultural and everything else that goes into making a well rounded person.

Nature demands the payment for improvement upfront

Nature demands the payment for improvement upfront. Do you usually pay later, or do you prefer to make the payment now? Let mus know in comments below. 👇

Life tip: self discipline

This week our head coach Grant shares a quick self dicipline tip about how to make your life easier. When and where do you usually make your decisions and how it will affect yout life later? Let us know by commenting below. 👇

Nutritional tips

This week Grant shares three nutritional tips about foods you must eliminate from your life. Let us know your thoughts👇and tag your friends who should hear about that!

Cardiovascular System

When is the right time to start with cardiovascular training? Our Head Performance Coach Grant Jenkins explains.

HIIT

Thinking about HIIT training? Grant Jenkins explains how much you should exercise every week.

What to consider when choosing a coach for your kid?

Not sure what to consider when choosing a coach for your kid? As it's essential to make the right choice for your children's sake, our Director and Head Performance Coach Grant Jenkins will explain what are the three most important things you should pay attention to.

When should my child start weight training?

This week our Director & Head Performance Coach Grant Jenkins will answer the question "When should my child start weight training?"

What your kids should eat?

There's so much confusion about nutrition. This week our Director & Head Performance Coach Grant Jenkins explains what your kids should eat to be healthy.

Strong Mum Classes - Tuesdays and Thursdays 9am

🔥 Attention Mums! 🔥 We know you’ll enjoy the moment you realise you are faster, stronger, dropped a size or your friends start to comment on how good you look! Our Strong Mum Personal Group Training classes will get you fitter, leaner & healthier in no time! ⏱️When? Tuesdays and Thursdays 9am - 9:30am 📍Where? Newmarket pool, Alderson Street, Newmarket Qld 4051 Grab our 7-day Intro offer for only $19 and start today! https://propelfit.lpages.co/intro-offer/

Tommy Tucker training for BMX World Championships

That's what training for the BMX World Championships (BMX Zolder) looks like. 💪 Tommy has trained with us for almost six years and won 7 Championships. About 14 weeks ago, he broke his leg. Ease and speed of communication between Physio and Coaches helped to accelerate recovery. Now he is entirely ready to smash it in Belgium next week! 🔥

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‪Rule in our Gym:‬ ‪On your birthday you have to hit a PB.‬ ‪My previous PB in Pull Ups: 24.‬ ‪Here is my attempt on the home pull up bar.‬

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