Erica King is inspiring women of all ages and running ability to achieve what they previously thought was impossible. She celebrated he 50th birthday in 2014 by running 12 marathons in 12 months. It’s fair to say Erica knows how to keep your body in tip top condition for hitting… Read more

Work, Rest, Play

December 15, 2018 at 5:00 pm by

A proper, healthy lifestyle should always have a good balance between work, rest, and play. A regular workout routine needs to include rest days, for your muscles to repair themselves, creating stronger muscles over time. Getting the most out of your 12RND Fitness program means taking time to rest too!… Read more

12 tips for proper sleep

December 4, 2018 at 5:00 pm by

Everyone knows that a good night’s sleep is key for good health and a positive frame of mind. But getting a good night’s sleep isn’t always easy for a lot of us. There are, however, ways that you can help improve your relationship with the Sandman! 1. Keep a regular… Read more

Most people engage in stretching to warm up their body before exercise, but including stretching in your daily routine has some amazing benefits that will not only help you in the gym, but can also improve your balance, recovery time, and overall health. Promotes blood circulation The better your circulation,… Read more

Why it’s important to keep hydrated

November 20, 2018 at 5:00 pm by

We all know we should drink eight glasses of water a day to keep hydrated and this isn’t just to keep our kidney’s happy. Water is vital for almost every function in the body – every cell, tissue and organ in your body needs water to work properly. Water makes… Read more

Strong muscles for everyday life

November 6, 2018 at 5:00 pm by

Whilst cardio exercise is a great workout and gets the heart pumping, strength training builds muscle and sets your body up to tackle everyday activities more effectively – the more muscle you have the more strength you have. Strength training will keep your body in check as you age, something… Read more

How to fit exercise into a busy schedule

October 23, 2018 at 5:00 pm by

Life is busier than ever these days and we often neglect ourselves first when we are busy. Between work deadlines, commuting, families and socialising it is tough to fit it all in. Even though it seems painful to add one more thing into your busy schedule the benefits of regular… Read more

It’s International Women’s Day so let’s chat about one of the amazing trainers and her epic goal for 2018. During work hours you will find Jacqui Bell pushing her loyal 12RNDers to reach their goals at our Greenslopes club. But, once she clocks off she is working towards her biggest… Read more

How to burn calories after your workout

September 23, 2018 at 5:00 pm by

Working out smarter can help you burn calories after you have finished your workout. High intensity exercise not only helps you lose weight faster, build muscle quicker, and increase aerobic capacity it also increases the post workout energy burn better than other fitness options out there because your body has… Read more

Why progress pictures are so important

September 9, 2018 at 5:00 pm by

We have all been there. You work really hard for the first 4 weeks but then you start to fall off the wagon because you’re not seeing any results on the scales so you slowly lose motivation and getting up to go to the gym starts to become a chore.… Read more