Canggu Nest

04/06/2020

Bali is slowly shifting & although the weather is less than 'dry season' - things are opening up, and movement is on the rise.

We're trying to cater our community far & wide in the best way that we can.

Make sure to keep an eye on our Instagram stories to keep up to date with everything that we are looking into right now & don't forget to participate with our questions so that we can support you in the best way possible.

29/05/2020

As Canggu slowly opens up, we're spending less time indoors and more time out & about.

So whilst you're getting your gains on in the gym, make sure to be getting those gains on in the food department.

Check out Motion Fitness Food for their meal plans, Happy Hour protein shakes & all the healthy food imaginable - whether vegan, paleo, gluten free or any other requirement, they have you covered!

Did we mention that with our membership you can grab a discount with them??

Jump onto our website to check it out!

26/05/2020

Have you checked out one of our most recent blog features?

Jump on & have a read!

In this article we cover the best Canggu gyms to help maintain your mental and physical health and wellness which Bali is world renowned for being all about

17/05/2020

We have a new schedule dropping from tomorrow onwards!! Screenshot, save it, download & plan your workout week in advance!

All Happy Hours will be from 9:15AM Weekdays & 10:30AM Weekends unless stipulated in the schedule.

PLUS, grab yourself a MAY SPECIAL MEMBERSHIP for 1.2million IDR for unlimited class & Happy Hour!

15/05/2020

Grab yourself a membership and REAP THE BENEFITS.

Take a look at what our memberships have to offer for you!

https://canggunest.com/membership/

12/05/2020

With the tourism industry at an all time low in Bali, we are constantly trying to support our local businesses and community, and with your help you can give back to the island that you are currently loving from afar.

With so many projects taking place right now, we would love to bring some to light for you to support from afar

The Bali Bagus Project:

Run by Elkin Nance & Balinese Local Wayan Nari

Raising money for food packages to be delivered to the massively impacted rural villages in Bali:

https://www.gofundme.com/f/bali-bagus-project

Social Distancing T-Shirts

Buy a T-shirt, profits go to the local balinese!

https://instagram.com/socialdistancing.shirt?igshid=9ndo1rzslvzg

Buy Local Bali:

Helping you to shop locally within Bali & support your local community.

https://instagram.com/buylocalbali?igshid=t96hmestfyp0

There are so many other initiatives taking place right now, and we want to bring as many to light as possible so that you can support from afar and give back to this incredible island.

90 Followers, 5 Following, 7 Posts - See Instagram photos and videos from Buy Local Bali ()

09/05/2020

ANNOUNCEMENT!!

We are back with the classes & starting THIS MONDAY.

Everyday at 8:15 join us for our once daily class, please book in advance as we are only allowing 8 per class. The schedule is as follows:

Mon-Strength
Tuesday-HIBB
Wed-Boxing
Thursday-Interval
Fri-Strength
Sat-Boxing
Sun-HIBB

Open Gym everyday from 9:15-4pm

08/05/2020

With the gym up & running again, we are slowly venturing from gym floor to get our caffeine fix & post workout fuel up ON.

Our go to?

None other than our friendly neighbour N**e Canggu 😍 We're all about their N**e Omelette, packed full of goodness & protein, along with one of their delicious smoothies & of course a piping hot coffee...

Not only is their food great, as a member you can bag yourself a 20% discount on their whole menu with our membership card!

Need we say more?

04/05/2020

As much as we want to hug you all, we're still all taking EXTRA precautions.

But we're so excited to be back up and running, with Open Gym in action once again.

For those of you in Bali, come on down to Nest to have a socially distanced workout, elbow high fives, and get sweaty again...as long as there is only six of you at a time.

Who's excited for it all to be over!?

02/05/2020

IT IS HAPPENING!!

We will be opening our doors once again on Monday 4th of May!!

For those of you still in Bali, we are READY!

Precautionary measures are still in place and the following will take place:
- Happy Hour Only
- 8am-4pm WEEKDAYS
- 9pm-3pm WEEKENDS
- 6 people MAX on the gym floor at a time
- Temperature checks & hand sanitiser are compulsory
- If you are feeling unwell STAY HOME
- Take responsibility and CLEAN your equipment after use

We will keep you updated on our socials as much as possible, but please be prepared and forgiving to be turned away if the gym is at capacity when you arrive.

There are epic cafes around us who are also practising social distancing whilst eating, therefore you can hang out and we can let you know when you can come in!

25/04/2020

Are you struggling to maintain your routine whilst you're in Isolation? So used to venturing out the house whenever you wanted, working from cafes or from your office?

We get it.
We feel your pain.

So, here's a simple routine hack that we have been using to try and keep us on track!

PLAN YOUR DAY.

You may feel as if you don't have much going on, but if you can create a daily routine that you stick to, you will start to gain the motivation back to stay on track.

We love to plan our day the night before, or as soon as we get up in the morning.
- write a list
- use post-it notes
- scrawl across your whiteboard

Whatever you prefer to use, make it visual and cross off each thing once you have completed it!

23/04/2020

Missing our head coach Tom McClelland ?? We are too...that's why he's now heading our online coaching platform - NEST GLOBAL.

Daily coaching sessions live from the comfort of your own home via zoom.

With two daily times to hit as many time zones possible, we are SURE that we can keep you on track and accountable throughout this weird time.
& we are offering ONE FREE WEEK of our Nest Global offer!!
This means:
- daily zoom workout with our Head Coach Tom McClelland (with two options for you depending on your time zone)
- each day = different muscle group
- daily accountability check ins
- scalability options
- YOU TO SWEAT WITH A SCHEDULE

21/04/2020

In need of something more than bodyweight?

Don't forget Canggu Nest is currently hiring out equipment for you to train from the safety of your own home.

Send us a direct message for prices!

19/04/2020

Thinking of training with us still?

It's time to jump on board with us for our NEST GLOBAL coaching.

A coaching program that works for you during this time, which is affordable, holds accountability and keeps you fit and healthy! 👇👇👇

16/04/2020

Seeing as we're at home a lot more than usual - we are turning to our kitchens, putting on our aprons and becoming the next big chef...in the house.

Well, if you're looking for some at home recipes, our most recent blog has been posted onto the website with THREE simple and easy recipes you can make from the safety of your home!!

Check them out 👇👇

https://canggunest.com/2020/03/16/easy-recipes-home/

14/04/2020

We've been working on something very exciting, to bring you the most out of your experiences with us at Nest, which is why we have THREE opportunities for you to keep that Nest spirit alive:

1. NEST ON THE ROAD
2. NEST LIVE
3. NEST GLOBAL

Our most recent venture has been created with love and intention to keep you accountable and motivated during those home workouts.

Nest Global is our NEWEST online coaching program, with daily live group workouts from the comfort of your own home, accountability coaching and goal setting and daily check ins.

With so much incredible free content out there, it can be overwhelming, let alone trying to keep yourself on track when your routine has taken a shift due to the current situation.

Therefore we are here to support you and get that routine back in order through our affordable fortnightly coaching package.

Send us a direct message for more information, or send us an email on the following:

[email protected]

07/04/2020

For those of you who haven't jumped into our Online Community: Nest On The Road - here's a little taster of what we are posting daily! 👇👇👇

Our community is completely free & we completely coach led! We're here to support you through these unusual times, and we look forward to some new exciting projects we have in the pipeline for you!!

Stay Tuned & Stay Safe!!

04/04/2020

LIVE WORKOUT INCOMING

This Sunday join us on our ONLINE COMMUNITY - Nest On The Road for a live workout with our head coach Tom McClelland😍

Time:
8AM UK
3PM BALI
6PM SYD

We can't wait to sweat with you virtually 😉

02/04/2020

Amid everything that is taking place right now, we are feeling grateful to be featured alongside other epic Bali based businesses within this article!

As we may have shut our doors temporarily, we still continue to strive to create a community like no other! With our online community Nest On The Road - we're uploading daily workouts, movement tips, live workouts & more!

We can't wait to open our doors once again, but for now - get involved, sweat at home & stay safe!

P.s. read the article 😍👇

In the face of the Coronavirus crisis, Bali has joined together to create some awesome community-loving concepts that deserve a shout-out...

25/03/2020

Selamat Hari Raya Nyepi!!

For those of you who are celebrating Nyepi here in Bali, we wish you all a beautiful day of silence.

For those of you who are unsure what Nyepi is, it is a celebrated day of science that takes place yearly here in Bali. It is a day of reflection, meditation and silence.

Lights are switched off, working is not permitted and everyone must stay indoors throughout the 24 hours.

We wish you all a beautiful day, and will see you from 7am tomorrow morning to kick back into the workout week!

23/03/2020

STUDIO UPDATE 👇

18/03/2020

Our studio understands that this current time is very daunting on many. Therefore whilst we are still operating we have increased our precautionary measures.

- class size is now at EIGHT people max
- classes will run at only 50 minutes in length to allow extra cleaning time
- all class members must have a towel throughout the session
- NO equipment is to be shared
- you MUST clean ALL your equipment after use
- You MUST sanitise on entry of the gym & before you leave
- If you are feeling sick in ANY way (run down, fever, cold symptoms, cough, overly tired) - STAY HOME.

Please respect these precautionary measure, respect yourself, our staff & the community in which you are in.

17/03/2020

Looking for all the information on us that you could ever imagine and more??

Jump onto our website to see everything from our schedule, class descriptions, membership benefits & our blog!!

https://canggunest.com

15/03/2020

Haaaaaave you met Dika?

Dika is our in-house bas ass boxing coach!

Dika told us that what had originally started as a search for a creative outlet became a lifelong passion.

The discipline, hard work and focus needed in the pursuit of excellence in any artform will inevitably bring out the best in anyone. As a trainer, I hope to not only teach the technical aspect of boxing, but to also help them realize their true potential in and outside the gym by constantly pushing them to their absolute limits in the process of learning "the sweet science".

Dika is a Certified PT with 10 years kick boxing & boxing experience. Not only that he has competed both in amateur and pro fights (did we mention he was a bad ass?).

Fancy a session with him?

Jump into one of his Boxing sessions or hit him up for a 1:1!!

12/03/2020

Thursdays are for HIBB, screenshot the workout below & let us know how you get on!

Movement Prep (3 sets):
- 20 banded good mornings
- 15 lying lower back extensions
- 10 squat jumps

Lower Lift:
BB deadlift
(spend 12 mins to find a challenging set of 8 reps)

Leg Pump:
Complete as quickly as possible (12 mins time cap)

KB double rack front squat; 10,9,8,7,6,5,4,3,2,1
- after every set complete 40 high knees running on the spot

Accessories:
5 Min AMRAP
Partner nordic hamstring curls x6 p/p

10/03/2020

Aido Surfboards Bali

Aido’s focus for Bali is to provide the perfect board for every surfer!

It may be your first international surf trip in a tropical location, you may have graduated from a softboard and are looking for that next step or you may be a ripper who is in tune with your equipment.

No matter what you level is the Aido Bali fleet truly has something for everyone.

Plus are you even in Bali if you haven't gotten yourself out in those waves??

& what better way to dive into your first new board than with 20% off your purchase with a Canggu Nest Membership! 😍

07/03/2020

TOMORROW!!!

Our Community Day is kicking off tomorrow from 9am!!

Are you ready??

Come on down for FREE 30 minute workouts & first dibs on discounted goodies from Atilla and Co & RVCA Indonesia along with snacks & drinks from the one and only Motion Fitness Food!!

Starting from 9am tomorrow!

05/03/2020

from Tom McClelland

ANKLES

When people talk about mobility, they often skip over what I believe to be one of the most important areas to look after. Ankle mobility plays a vital role in pretty much every lower body movement. If you are lacking dorsiflexion, it can negatively affect your gait, squat, lunge and deadlift. Here are 5 reasons why you should improve your ankle mobility.

1. Decreased Injury Risk

When a person improves his or her ankle mobility, it takes stress off the knees. If you have a low range of motion on each ankle, your knees suffer because they are forced into an uncomfortable range of motion, one in which they are not designed to operate. Knees are purely meant to hinge, not rotate or circulate.

2. Improvement in Squatting Patterns

Squats are a primary movement pattern used daily by all humans, whether just standing up from your couch, or, if you're an athlete, executing various jumping movements. Low ankle mobility destroys the squatting pattern and can lead to poor balance, a tendency to lean forward or lift the heels off the ground.

3. Improvement in Running Gait

During the running cycle, the ankle joints have two key roles—dorsiflexion, which involves activating the anterior tibialis to point the toes up; and plantaflexion, which uses the gastrocnemius to point the toes down. Effective use of these ranges results in better shock absorption. This is only possible with more range and more control of the ankle.

4. Better Lateral Movement

To move sideways quickly, an athlete must be able to use adequate ground reaction force. This is achieved by keeping a solid base between the foot and the ground; but it is very difficult to do if you have low ankle mobility.

5. Better Motor Control

There's a strong correlation between motor control and ankle mobility. The feet and ankles are crucial for effortless movement as they contain a high number of receptors that aid in balance.

Take a moment to search any number of ankle mobility drills available on YouTube, or next time you’re in the gym, ask me to help you. You’ll thank me later!

04/03/2020

In Light of International Women's Day, we are celebrating all our badass women in Canggu by Opening up the gym for FREE to all women on Friday, March 6th!!

All classes and Happy Hours will be free of charge to any female coming in on Friday! All we ask is for you to arrive a little earlier and make sure to get signed in if you are not a member already!!

& don't forget on the official Women's Day, we will be hosting our Community Day, with free workouts once again!!

02/03/2020

We are getting pumped for our Community Day approaching on March 8th!!

We have Atilla & Co bringing in some apparel as well as RCVA bringing in some active wear of which you can purchase items at discounted rates. Motion Food will also be putting on some finger food to keep everyone nourished and give you a look at some of the tastes they offer through their meal plans.

This is a free day for all. Please note on the day, Happy Hour will run from 7am – 9am, and the 3 HIIT classes will be the only ones for the day.