WitFit Gym Mulgrave personal training stretching rehabilitation

Recovery for Exercise – Gym Springvale

We all know the feeling; you’ve had a killer workout, felt great afterwards, but the next day you pull up sore, you feel drained and sluggish and this lasts longer than usual, keeping you from returning to the gym. In this situation it wasn’t that you trained too hard, but you most likely didn’t recover correctly! This week’s PCHC Gym Springvale blog aims to give you the information you need to have the best recovery possible, because progress isn’t made just in the gym, but in the recovery!

What’s the first thing you think of when you hear “recovery”? For most it is likely just doing a basic few stretches, going home and resting for the night. But from what we know here at PCHC Gym Springvale, recovery encompasses so much more, it includes, diet, sleep, hydration, flexibility/mobility training etc. For many this can be overwhelming, therefore to keep it simple we will go through the importance of each aspect.

PCHC Gym Springvale personal training stretching rehabilitation

PCHC Gym Springvale Coach Stretching

Areas of Recovery – Gym Springvale


Recovery nutrition is important, as it helps:

  • Refuel & rehydrate our body.
  • Boosts adaptation from the training session.
  • Promotes muscle repair and growth.


Recovery nutrition is dependant on an individuals type of workout, their goals and body type. Therefore having someone to help tailor your diet to meet your direct needs is perfect, a service our very own dietician Charmaine offers. Come in and see us or give us a call on 0422-808-313 to book an initial appointment with our dietitian at PCHC Gym Springvale.


Well-being and sleep go hand in hand, to have a good nights sleep can be just as important as eating well & regular exercise. Sleep helps with:

  • Recovering from your daily activities (i.e. workout)
  • Boosting your immune system
  • Healing damaged cells

Anywhere between 7-9 hours sleep a night is perfect, however with our ever-busy society we are starting to see less and less people get this amount. Some quick tips on how to get better sleep is to:

  • Go to bed and wake up on the same time every day, asleep routine throughout the whole week, (week & weekend) helps create good sleep habits.
  • Spend time in natural light, this promotes the production of melatonin (hormone that helps with sleep).
  • Avoid caffeine/alcohol before sleep.
  • Avoid using screens, the light emitted from screens suppresses melatonin.

Sleep is so important that it could have its very own blog dedicated to it (look out for that in the upcoming blogs!).


With inadequate recovery we run the risk of overuse or injury, due to our muscles/joints being overloaded with work, yet being unable to recover. Therefore focus should be on keeping the limbs/joints mobile and flexible. For example; when we exercise we want our muscles to be put into their full range of motion (ROM). As training sessions accumulate, certain muscles may become tighter than others, preventing this ROM. If we don’t fix this situation we begin putting extra stress on our body and its muscles/joints, causing this overuse. This can fixed by putting an emphasis on targeted flexibility/mobility sessions, working on getting your joints through their ROM. Luckily for you we offer a specialised class on Saturday mornings for members at PCHC Gym Springvale! Look at the video below for a sneak peak of the the class!


Check out our FaceBook page to find out more about this class or as always come in and see the team at PCHC Gym Springvale today to book a free consultation and chat about how we can help you with your recovery today!

The PCHC Team.

For more information on our unique personal fitness coaching gym check out


Mulgrave gym WitFit- High Intensity Interval Training (HIIT) Fat burning

How HIIT can get you burning fat faster than ever! Mulgrave Gym PCHC

Feel like your gym session is taking too long? Struggling to make time for gym? Tired of running on the treadmill for an hour and feeling no different? Want to change it up with something new, fast and exciting? We atPCHC Mulgrave gym have the stuff just for you!

Workouts that have us quickly in and out of the gym are awesome; to know we can get the same benefits of a workout twice the time is even better! To achieve this, the key is to incorporate elements of HIIT (High Intensity Interval Training) and circuit-based training. These methods allow us to work at high levels, burning a heap of energy but all in a shorter amount of time. Its all about the quality of exercise > quantity of exercise.

Mulgrave gym PCHC- High Intensity Interval Training (HIIT) Fat burning

What is HIIT? Mulgrave Gym

This training method is essentially brief, all-out work periods (20-30s), separated by active rest periods. These work:rest periods are performed at a ratio, typically 1:1 (equal work to equal rest, e.g. 30s work:30s rest) however variations such as 1:4 or 3:1 can be used, all is dependant on your fitness levels, goals and capabilities. The amount of time in this workout can also vary from just a few minutes to 15+, the key however is that each work period is met with all out, 100% effort followed by a period of rest or active rest (i.e. walking, slow riding, etc.).  HIIT is typically completed through use of cardio equipment, such as a treadmill, bike or rower, however can be completed through circuit based body weight exercises (i.e. star jumps, mountain climbers, basically anything that can have you working at max effort).

Thats enough talking about what it is, we know you want to know “what are the benefits?”

  • To start, you burn more calories in a shorter amount of time, 30 mins of HIIT leads to a 25%-30% increase in calories burnt. Less time exercising leads to more calories being burnt? Sign me up!
  • More calories burnt = Greater weight loss; it is simple maths that the more calories burnt, the greater effect this will have on weight loss.
  • You have a higher metabolic rate for hours post exercise; metabolic rate is the rate at which our body burns calories to ensure we have enough energy to run all its functions. By completing HIIT, this increases greater post exercise when compared to common training methods. This is called the ‘afterburn’ effect, or excess post-exercise oxygen consumption (EPOC). Whereby from performing 100% all-out efforts, there becomes an oxygen shortage, and your bodies need for oxygen increases , causing you to burn more calories, the best part being, even when you aren’t even exercising!
  • Lastly, it’s fun, changing up your workout for a fast and frantic training day stops that feeling of monotony or groundhog day of doing the same thing over and over.

Below we provide you with a framework for a HIIT workout, use it if you’d like, or come in and see us if you have any questions about the article, the workout below or if you’re interested in implementing HIIT into your weekly PCHC Mulgrave gym workout! Homepage

Example of a workout: (20-30 min duration)


Beginner: 1:1 (30s work:30s rest)

Intermediate: 2:1 (30s work:15s rest)

Advanced: 3:1 (30s work:10s rest)

Dynamic Warm Up:

  • Leg swings x 20 each leg
  • Arm circles x 20 each arm
  • Butt kicks x 30
  • High Knees x 30

Training: Complete 3-4 sets of each exercise

  1. Jump Squats
  2. Star Junps
  3. Alternate Lunges
  4. Squats
  5. Push ups
  6. Mountain climbers
  7. Burpees

Give it a go, see how you find it, remember you can adjust the difficulty just by extending or shortening your rest time, and vice versa with the work periods!

Lastly, come in and see the team at PCHC Mulgrave gym today to book a free consultation and chat about how HIIT can help you reach your goals today!

The PCHC Team.

For more information on our unique personal fitness coaching gym check out




WitFit Personal Training Pregnancy Mulgrave Springvale

Exercising during pregnancy – PCHC Health Club Mulgrave

There are numerous health benefits for women who exercise during pregnancy and post partum. These include weight maintenance, improved mood and maintenance of fitness levels. Yet we often find that pregnant women are uncertain about the types and amount of exercise that should be performed, and the safety concerns around it. We at PCHC Mulgrave aim to clear this up for soon to be or current mums, by providing information surrounding common questions and concerns such as safety, benefits and examples of exercises.

WitFit health club mulgrave - pregnancy and exercise

PCHC Mulgrave – pregnancy and exercise

Am I safe to exercise during pregnancy? What benefits can I get out of it? PCHC  local gym Mulgrave

Firstly at PCHC  Mulgrave, we recommend you consult your doctor, physiotherapist or other health professional prior to exercise to ensure you are safe to proceed.

It was previously believed that women should refrain from exercise during pregnancy due to potential foetal risk. However, research shows there is no risk for upcoming mums, as completing a mixture of aerobic (e.g. stationary cycling, water aerobics etc.) and strength/toning training, 3-4 days per week from the end of 1st trimester till the end of pregnancy has nil foetal issues. Allowing us to know that exercise is safe to complete!

It is important to know that pregnancy itself comes with common complications such as gestational diabetes, weight gain, pre-eclampsia (high blood pressure), lower back pain etc. However, these conditions can be prevented/treated through the use of regular exercise training.

Regular exercise during pregnancy can improve physical and emotional wellbeing, leading to: PCHC  local gym Mulgrave

  • Improved fitness
  • Improved mood regulation
  • Increased energy levels
  • Weight control
  • Reduced back and pelvic pain
  • Improved sleep
  • Improved posture

How do changes I experience impact exercise? What should I aim to do to make exercise as safe as possible? PCHC  local gym Mulgrave

During pregnancy women undergo common changes, affecting the way we exercise. They include;

  • Production of relaxin, a hormone that increases flexibility, however, can increase risk of joint sprains.
  • An increase in weight gain + change in weight distribution, causing a shift in centre of gravity, altering balance and coordination.
  • Decreased energy levels, increased fatigue.
  • Laying on your back, causing a compression of the large vein that runs under the uterus (inferior vena cava) that can cause a drop in blood pressure.

Aim to:

  • Have adequate fluid intake.
  • Avoid exercising in heat/humid climate.
  • Reduce the usual time intervals/intensity you exercised as prior to pregnancy, as energy levels are decreased.
  • Wear light clothing for temperature regulation.

Post pregnancy, when can I start exercising? What should I be doing? PCHC  local gym Mulgrave

You are able to gradually resume exercise as soon as your doctor or mid-wife give you the all clear (often 6-8 weeks post), starting with low-impact aerobic activity, such as walking. If you had a C-section, you need to allow that to heal before working out. You are however able to begin walking regularly as this helps with the healing process with improved circulation. The key for exercising post partum is to listen to your body and not overdo it; your body needs the time to heal. Below are some common exercises that can be completed at the gym or even at home, focusing on 3 sets of 10-15 repetitions of each, 4-5 days a week, however, this is only a guide, remember to work as your body allows. See us at PCHC Mulgrave for any tips or demonstrations on these and more exercises beneficial during pregnancy,

1. The bridge

This simple move targets the legs, bottom, core and pelvic floor. Your pelvic floor, in particular, will be weakened by your recent pregnancy and birth, so getting it back to its former glory is essential. All you need to do is lie on your back, bend your knees and slowly lift your hips (like a bridge).

2. The side plank

This is a wonderful movement for the deeper layers of the abdominals – the muscles that support your entire core (including your lower back).

Simply lie on your side with your elbow underneath your shoulder and raise your hips to engage your entire core.

3. The bird dog

Many pregnant women struggle with back pain and it can endure into postpartum. This exercise is great for strengthening the lower back and surrounding musculature. It is effective in reinforcing proper core recruitment, postural control & reduction in low-back pain.

To perform, kneel on the floor on all fours, in quadruped position, with knees under hips, hands under shoulders. Then raise your opposite arm and leg straight out, maintain a braced core, drawing your stomach in, focus on deep breaths in and out to relax.

4. The squat

An all-encompassing lower body exercise (hamstrings, quads, glutes, calves), helping build up that leg strength. It also is one of the most functional exercises, promoting mobility and stability for a variety of real world tasks.

To complete, simply place your feet slightly wider than hip distance, bend your knees into a squat position (no lower than 90 degrees), return to starting position by standing up tall, squeezing your bottom on the way up.

Remember; enjoy the benefits of moving at your own pace – without any pressure. Try keeping active and moving during both pregnancy and post-partum, ensuring you are well hydrated and get plenty of rest. And as always, talk to your doctor if you’re ever unsure what’s right for you.

Come in and see the team at PCHC today to book a free consultation and chat about how exercise can help you during pregnancy today!

The PCHC Team 

For more information on our unique personal fitness coaching  gym check out





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