Blog

By admin
30 Jul 2018
​Clean & Jerk ​​There is a constant search within the fitness community to find a way to maximise what little time we have inthe gym and with out fitness. Coaches are always talking about the king of exercises and which one hits the most muscle as possible. Some say the
By admin
11 Sep 2017
Summer is coming.  You know it and I know it!  You remember last year when you found yourself in december wishing you had put in more effort around September?  Well here we are again. So what are you going to do about it? The modern day health and fitness plan
By admin
19 Jul 2017
If we are going to get anywhere with these discussions about nutrition and low carbohydrate / high carbohydrate / food pyramid yada yada yada - there needs to be some agreement on what actually constitutes low carb. And I mean in terms of grams per day What is Is low
By admin
12 Jul 2017
We are all so time poor these days aren’t we? I don’t have time is one of the most common cries I hear from those looking to lose weight. When designing a nutrition plan for clients, one of the first steps I go through is to see how many calories
By admin
27 Apr 2017
It’s easy to slip back into bad habits. Even when we know they don’t contribute to the results we are looking for. Our motivation for fitness ebbs and flows with our willpower.  When you have few stressors we have plenty of willpwoer available for tackling our health and fitness.  When
By admin
04 Nov 2016
What You Need To Know About Exercise Selection So you want to bust out a Good Morning for your glutes and hammies like that Columbian Minotaur on instagram?  All you have to do is go grab a bar and bend over right? Well yes...but no. One concept that is poorly
By admin
01 Aug 2016
Do you hit the snooze button multiple times in the morning? Do you start bargaining with yourself when it does go off? "10 more minutes and i'll get breakfast at the shop." "10 more minutes, i don't need a shower" "10 more minutes, i'll just be late" This is one
By admin
14 Apr 2016
Time Under Tension Perhaps the most useful application of tempo for the general population is to use it to improve body composition and lose fat. In April 2015, the journal Applied Physiology, Nutrition, and Metabolism compared the effect of three different lifting tempos on energy expenditure and excess post-exercise oxygen
By admin
20 Jan 2016
Fitness.  Its not easy to juggle work and fitness is it.  Let me ask you this : You would never skip a business meeting would you? You would never turn up late for a business lunch? You would never “no show” a business appointment? You would never miss a sales
By admin
01 Nov 2015
You want to lose 6-8kg in 4 weeks.  You want to get on those scales and see those numbers steadily dropping. You’ll do everything your trainer asks you to do. Or will you? Maybe you’ll look at what he asks you to do, and maybe you’ll pick and choose the
By admin
19 Jul 2015
The most important aspect of training for long term success might not be what you think.  We all crave it.I’ve spent thousands of dollars, immeasurable hours on education and research, and had countless conversations and arguments about the most optimal way to lose weight, get fit, get healthy , get
By admin
10 Jun 2015
[caption id="attachment_881" align="alignnone" width="438"] What a rig - David Bickley Photography[/caption] Cardio - Before Or After Weights Bodybuilders have been doing cardio after weight training for donkeys.  Personal trainers have been suggesting cardio after weights for eons as well.  We usually say this as you want to be as strong
By admin
13 Feb 2015
Chronic Fatigue You've probably heard of chronic fatigue yeah?  It used to be known as the yuppie disease when i was a young trainer (back in my day!) and people just dismissed it.  Well, its just been formally recognised as a disease by a panel of medical experts in the
By admin
24 Nov 2014
NO.1 Tip For Fat Loss Track your diet and training to ensure you’re achieving a calorie deficit. We’ve all heard a friend or family member complain “I can’t lose fat even though I’m doing everything right!” Unfortunately, humans are not very good at assessing how much they eat or how
By admin
24 Nov 2014
Don't let your christmas party turn into a calorie disaster! Avoid a complete calorie overload at most of your Chrissy parties over the next few weeks by following these simple rules – 1) Eat a protein and fat meal before hand to avoid binging on the cheap food on offer.
By admin
29 Sep 2014
Did you watch 60 minutes last night? We do it all day long and you're probably doing it right now. Sitting. It's become as normal as breathing. We now sit down every day for longer than we sleep. This report is long overdue. If you didn’t watch it here is
By admin
05 Sep 2014
Before you remove gluten, do twice a day training or start a supplement program tick the following boxes first. You might not need to do as much as you think to get what you want!  How releiving would that be. You want to get your result as easily as possible
By admin
13 Aug 2014
There's a solid flu going around at the moment so I thought i'd throw some pointers together about what you can do with your training and food so you don’t go too far backwards. How do I know if I’m too sick? I ask people how they feel at the
By admin
12 Aug 2014
Justin is on the left This is something i grabbed from Justin Mcguire Want to rip up try this 6x50m sprints followed by 20 sec rest 
Then 20min sec w weight vest at 6km 1.0 gradient Do this 3 times daily for 5 consecutive days
By admin
30 Jul 2014
No post on glutes is complete without a photo of a sprinters backside People often look shocked and question my motives when i tell them that i spend more of my time trying to turn my clients glutes on than anything else... Without going into a long winded essay about
By admin
17 Apr 2014
Fat Loss Stalled?  Hypertrophy stalled?  Strength stalled?   There are many reasons why this could be :  inadequate diet for your goals, lack of sleep (less than 7-9 hours) poor desire or mental fortitude, inability to handle your stressors, inadequate supplementation, nutrient deficiencies, doing too much cardio, doing the wrong
By admin
07 Mar 2014
​The Guns, your pythons, the pipes, or just plain old lady pleasers, whatever you want to call them, adding mass to the arms is usually at the top of most male trainees agendas.  (And some of the ladies!) There’s nothing like pulling on a tee and stretching out the shirt
By admin
26 Feb 2014
Are you lazy?  Do you know someone who is lazy?  In the fitness industry, its very easy to quickly call all people who dont exercise enough lazy.  But thats a little short sighted.  When you've done this for long enough you start to understand the complexities of being human far
By admin
24 Oct 2013
People love a good list.  So here's a list of fat loss tips for you.  Success leaves clues!  ·      Make sure there is 2-3 hours digestion time between your last meal and when you go to bed so as not to disturb your sleep pattern with reactive hypoglycemia. ·      The
By admin
10 Oct 2013
I’m a personal trainer.  Its my job to understand you and to motivate you the best way I can.  And as understanding, compassionate and empathetic as  i am, some times every now and then people need a good hard kick in the tail.  BANG!!  My size 10’s right in the
By admin
15 Aug 2013
Complexes are awesome.  They are a great tool to have in your fat loss arsenal.  If you are looking for a new spin on aerobic training, interval training or a workout you can do that requires a high degree of skill, learn how to do complexes.  They are for the
By admin
08 Aug 2013
You squat because you know squat's are the best exercise to build quadricep, glute and core strength, develop speed and power for sport, and shape yourself one fine ass pair of butt cheeks!  No matter where you are on your weight training journey there will be a squat variation than
By admin
31 Jul 2013
There's certain programs in the gym that half way through them, make you think you can see Jesus.  By the end of a few of them, he's actually asking you if its ok if he works in.  The Tabata method, when done properly, is one such program.  Want to know
By admin
18 Jul 2013
Time is short today so im going to keep this simple.   This drives me mad when it is left unchecked.  You see the above alot in the gym when people squat, deadlift, you see it on single leg exercises like lunges (see below) and step ups too.  You also
By admin
31 May 2013
The following is a study that looked at sprint training and endurance running that produced remarkable results thats worth discussing.  The sprint group performed 0.75 hours of actual sprinting over 6 weeks and lost 12.4% bodyfat. The endurance running group spent 13.5 hours of actual running over 6 weeks and
By admin
22 May 2013
There's a few exercises that will get you in the bad books with your clients almost instantly.  The long death stare, the rolling of the eyes, the swearing ........oh the swearing!  Well the Bulgarian Split Squat is one such exercise. The Rear Foot Elevated or Bulgarian Split Squat is so
By admin
25 Apr 2013
Today im going to show you a little overload technique called mechanical advantage drop sets.  I like to use these with women or as a strip set or drop set with guys at the end of a workout to  destroy the target muscles. Before we start though for those that
By admin
31 Jan 2013
This is a rope.  This will kick your ass! Heres the next instalment on different forms of cardio to beat the boredom.  I talked about an easy option HERE and a hard outside option HERE.  Well battle ropes is definitely a hard option that beats the treadmill anyday.  I use
By admin
10 Jan 2013
I recently posted a easy way to do cardio if your stressed or beat up from all your weight training HERE.  Well here's a more intense cardio option for you for when you are fresh and full of energy.   Stair Sprints Stair Sprints are fast becoming one of my
By admin
06 Dec 2012
I'm going to do several blogs on different types of cardio (WHAT!!!) for different situations but today am going to start at an easy option with a twist! For most people, cardio sucks.  Admit it.  There's plenty of other things i'd rather be doing with my limited time than cardio
By admin
07 Nov 2012
Garhammer Raise or Reverse Crunch As a Personal Trainer, especially in Bondi Junction i get asked what is the best ab exercise all the time.  My answer to that is pretty much the same as any fitness related questions : "It depends"  Depends on your goal, depends how long you've
By admin
25 Oct 2012
To stretch or not to stretch?  Ooooh a hot topic amongst strength coaches.  And not one i'm really going to get into today as my opinion on topics such as this that strength coaches like to argue about is dissipating by the day.  But people love to stretch so here's
By admin
28 Sep 2012
"I don't want to get too bulky though" This is one of the most common things I've heard women say when we talk about doing weights for the first time.  And it's a natural concern for ladies.  I'm yet to meet a women in my 17 years of personal training
By admin
05 Sep 2012
You should be aware by now that exercise when done properly makes you feel awesome afterwards yes?  You should! What triggers happiness in our brain when we exercise?“ Endorphins right? Lets go a little deeper so we can sound a little smarter when people bring it up! Here is what
By admin
25 Jul 2012
Can you breathe properly?  Of course you can!  Maybe... Sounds very simple but often I see clients who for various reasons have reversed breathing patterns.  Here's a simple test. Place one hand on your belly and the opposite hand on your chest.  Take in a full deep breath through your
By admin
26 Jun 2012
I like to look at our evolutionary past for clues on how to eat and move in terms of what works best for the current day human.  When it comes to human nature, I often think: "Why would a caveman do that?"  Exercise, food, monogamy, showing off, getting sleepy after
By admin
20 Jun 2012
How To Do A Chin Up Often a goal of my female clients is to be able to 1 chin up.  Seeing a woman bang out unassisted chin ups in the gym is one of the most impressive sights there is.  Not to mention the empowering effect it has on
By admin
17 May 2012
If you’ve trained with me you’d know I love me some split squats!!  And for some very good reasons too.  Talk about training the boo-tay! This exercise has so many benefits its like fish oil.  You should be devouring them. - First, due to the elevated foot position, it allows
By admin
02 May 2012
Very few movements train the hamstrings at both joint angles (hip and knee). This is critical because this is how your body works when it runs, jumps, squats and pulls. Approximately 40 percent of the power for sprinting and jumping comes from the glutes, 25 percent from the hamstrings, and
By admin
01 Mar 2012
Sitting at a computer all day can make you cranky for more than one reason.  It can lead to a more kyphotic posture and a lot of shoulder injuries / dysfunction get exacerbated by this so here are a few easy tips for releasing your thoracic The thoracic spine has
By admin
30 Jan 2012
Migraines are not fully understood by the medical community but there are 2 distinct causes that can be addressed. 1) Mechanical - Meaning a postural distortion or tightness in certain muscles of the shoulders and neck that pull on fascia, hitting trigger points and sending referred pain to the head.  Below
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