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
04 May 2017
  Willpower Its not that you don’t have willpower. Everyone has it. Years and years of research have revealed that it is something we only have a certain amount of and it can be used up pretty quickly. Luckily it can also then be restored. Think of your willpower like
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
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
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
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
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
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
08 Jul 2013
Are you a bodybuilder or powerlifter?  Then there’s a good chance that you know you are competing in a sport that can be extreme if you want it to be.  If you are serious about these sports and are looking for success then its best to get serious about your
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
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
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
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
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