1Life Human Performance | Fitness trainer

1Life Human Performance

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25.01.2022 Training in the AM Recovery in the PM With a healthy dose of ice cream on the way home, because the soul needs attention too

25.01.2022 Who’s guiding your decision making? You wouldn’t take advice from an 18 year old ‘life coach’ would you? Makes no sense to take advice from an unqualified ‘influencer expert’

23.01.2022 1LIFE newest junior athlete #niece

21.01.2022 The first step to reduce your pain is to understand your pain. I tell my athletes to view pain like data... what is your body trying to tell you? Do you have poor technique? ... Did you fail to warm-up correctly? Do you have a muscle or mobility imbalance? Have you pushed your rehab too hard too soon? What is really going on? Whilst anti-inflams, the occasional stretch, foam roll or massage might provide momentary relief, unless you seek to determine the root of the problem, understand the problem and then subsequently put a plan in place with your coach/allied health professionals to retrain, correct and strengthen the underlying issue, you’ll be forever fighting an uphill battle. Understanding and accepting your pain and discomfort should always come first.

21.01.2022 T minus 7 working days for 2020 here at 1L Whilst face-to-face sessions won’t return until 2021, individual coaching will be available via our app. Anyone wanting programs/guidance over the festive season, reach out this week for a chat.

21.01.2022 This crew rounding out the sessions for 2020

14.01.2022 If EVERY session at the gym kicks your ass & leaves you extremely fatigued/sore... you’re working out, not training. Knowing the difference means everything - Squat University

13.01.2022 Country things Half hour morning run to blow out the Christmas cobwebs! After 2 days off to be with family and friends the body is a little stiff and jammed up. The best cure for a sugar hangover and board game induced RSI is to get moving. Whilst no records were endanger of being broken, getting the heart rate up and some fresh country air is just what this kid needed.

11.01.2022 Pre-season program App looking For those here in Melbourne 2020 produced in terms of a competitive winter season. Whilst many of us have been pounding the pavement aerobicilly, endless laps and bodyweight circuits simply won’t cut the mustard in terms of replicating the demands placed on an athletes body during sport. Change of direction, jumping/landing, force absorption, strength building are all elements that are likely too have been neglected during lockdow...n, but luckily our pre-season program has got all these things and more covered First programs rolling out on Monday. Only taking 2 more athletes on board so reach out to prepare for 2021!

11.01.2022 Hey team, with 2020 drawing to a close (insert every mixed emotion here) a friendly reminder that Wednesday 23rd will be my final day for face-to-face coaching for the year! The studio will be shut across the Christmas/New Year break reopening January 11 All online services (individual athlete development & pre-season programs) will continue to operate. Anyone wanting to sign up for an online program to see you through the festive period, hit me up next week ... Ps. Don’t be fooled This was PRE conditioning session, certainly not post The consequence of agreeing to do footy conditioning #shouldhaveknownbetter

11.01.2022 Only very limited pre-Xmas spots remain for Junior development sessions Whilst we all welcome the increase of sporting activities with open arms here in Victoria, there is always a concern (after a long lay-off or extended period of inactivity) that injury rates will also spike as a result of many returning to sport inadequately prepared after Covid lockdown. Adults, juniors, professional and novices alike it does not matter, Covid has impacted us all in some way shape or f...or. So before we send our kids off head first into packed extra curricular schedules, it is important to take stock and ensure they are prepared! If you are interested in sessions for your son or daughter over the month of December, get in touch to discuss availabilities

10.01.2022 Cup day conditioning 30 seconds run 30 seconds jog x 4 ... Repeat above set x 4 Spend the warm-up admiring the mountain backdrop you get to run with every session #yarravalley Fall in a heap afterwards and complain how hard running in summer will be Go eat brunch on the way home because we are FREEEEEEEEE

09.01.2022 CHRISTMAS VOUCHERS The gift that keeps on giving (cue delayed onset muscle soreness ) Value certificates $50/$100/$200... Single sessions - Private or semi-private coaching Training blocks - 3/5/10 sessions Voucher sent via email DM to purchase

08.01.2022 Wow wee 2020 was like back to back fartlek sessions in 40 degree heat when you’ve forgotten your head phones, worn the wrong underwear and you roll your ankle on the last effort trying to dodge a scorned magpie. Whilst a big believer in ‘you make your own luck’ 2020 tickled the notion that everything happens for a reason. Having submitted paperwork back in December 2019 for a commercial lease to expand the gym, a last minute ‘gut feeling’ in Jan had us pull the pin on that... particular property. Although a frustratingly difficult decision at the time (business was growing and patience isn’t a strong suit) a few short months later many businesses would be brought to their knees, gyms, coach’s and the health/fitness industry amongst those sadly crippled by Covid. Whilst the support of my athletes, clients and our ability to adapt to new ways of training meant that 1L thrived under the circumstances, as 2020 played out the gravity of our decision back in January would become apparent. As landlords and tenants juggled the prospect of the unknown, we acknowledged how VERY different our year could have been if not for a ‘gut feeling’ So whilst thanking our lucky stars we welcomed and embraced whatever curve ball 2020 had to throw because it certainly could have been a heck of a lot worse. So to each an every athlete, teammate, client, parent and friend that came into the gym this year, signed up to a program, trained outdoors or online, swore at me during a session (or the next day ) THANK YOU. Your support, your commitment and dedication to continue investing in yourself (and inadvertently myself and 1L) when the world gave you every reason not to, has meant more than words could express

07.01.2022 What a line up for the 2021 Eastern Ranges leadership group Lead by our very own El who has come back from major ankle surgery, never missed a single 1L session through lockdown and is one of the hardest workers I’ve met. Well deserved mate! Congrats to all of you ladies!... : Eastern Ranges

07.01.2022 Second intake now open for my 16 week pre-season program After a fully booked round 1 (yes yes yes team ) I am now able to take applications for an additional 10 athletes. With gyms still under Covid limitations and funding pulled from many high performance programs, preparing for season 2021 continues to be challenging for many Winter sport athletes. ... If you need a strength & conditioning coach in your corner this pre-season, have a look at the information below and/or reach out for more details 1L 16 week PRE-SEASON PROGRAM The program has been designed to prepare your body for the demands of the upcoming season. Over the 16 weeks you will be coached through your own strength & injury prevention program as well as a periodised conditioning program all delivered via our online mobile portal. The program provides an insight into that of the regime and training demands expected of high level athletes and the resources serve to not only turn you into a better player but a more resilient player, kicking off next season in peak condition! There are 2 programs available: Foundation & High Performance. Each program is broken up into 4 blocks of 4 weeks. Foundation: Introduction into strength & conditioning. Includes: - Check in with coach every 4 weeks - Strength and injury prevention program - Periodised conditioning program - Access to exercise video resource library - Recovery protocol guide High Performance: Complete individualised sports specific program Includes: - Check in with coach weekly - Strength and injury prevention program - Periodised conditioning program - Access to exercise video resource library - Recovery protocol guide & accountability checklist - Load monitoring - Wellness monitoring - Movement technique video analysis reviews Reach out to secure your spot and feel free to get an touch with any questions

05.01.2022 School holidays are over and the girls are back in the gym and ready for 2021 Aside from handstand practice we work on strength development, physical literacy, jumping & landing, sprinting, mobility & balance and most importantly making training fun Junior girls athletic development sessions: Monday 4:45pm, Tuesday 5pm, Thursday 5:15pm. ... Limited spots remain for Term 1. DM to join or for more info See more

04.01.2022 GYMS ARE BACK Who else is lacing up ready for Monday? (yes proud as PUNch with that one) Anyone interested in private or semi-private coaching, I only have a handful of regular availabilities left from now until Christmas This includes junior development sessions! Those wanting to get a solid 7-8 weeks in before the end of the year hit me up. ... For athletes wanting a strength and conditioning coach to help guide them through their pre-season I’ll be opening up another intake for my pre-season training program shortly. Reach out to register your interest for one of those spots either via direct message or email via www.1lifehumanperformance.com.au

02.01.2022 Working hard or hardly working #fridaymood

01.01.2022 Day 4 of Vid 3.0 and I’ve had a few people msg worrying about 1) their training programs or more to the point, their inability to complete their training programs due to the current Covid lockdowns here in Victoria and 2) not being ready for their (fast approaching) competitive seasons to commence Whilst consistency is key, a few ‘imperfect’ training sessions won’t derail your entire preseason nor undo all the work you’ve done over summer. In fact if you’re like a few ath...letes I know (yes I’m looking at you ) who’ve been training the house down & pounding the track hard in an attempt to make-up for 2020’s lost time, a deload week might in fact be just what your body needed aka coach ordered!! If your not having a rest/recovery week & unfortunately didn’t climb aboard the ‘home gym’ train during lockdowns 1 & 2, having minimal access to equipment; resulting in bodyweight only movements, doesn’t prevent you from having a good quality, effective hit out. You are only restricted by the limitations you create for yourself. Lastly, irrespective of what you’ve been lead to believe, you can in fact continue to ‘get fitter’ in-season. Whilst it does require careful planning & management of training loads to fit around pre-existing training/playing demands, incorporating an additional low-impact ‘off-legs’ session like swimming or boxing can help improve your capacity So whilst all fingers, toes, eyes, legs & arms are crossed in hope that restrictions are lifted sooner rather than later, remember you didn’t get ‘fit & strong’ in a day and you won’t become ‘unfit & weak’ in a day either. If you need help navigating your way through the current state of Covid, feel a bit lost with your training or want advice on how to maximise your training moving forward, feel free to reach out. 1L offers completely individualised training programs, load monitoring/management and injury prevention/rehabilitation programs 365 days a year, designed for you & only you, providing direct access and communication to your own personal S&C coach delivered via our (Covid proof ) app

01.01.2022 The boys are back in town Dan the man has given the green light for sport to return, so these four are putting in the work ready for games to begin! After a long lay-off it’s important athletes (of all ages and experience levels) gradually expose themselves to stimuli that physically prepares them for their sports No prizes for guessing who the biggest kid of the group is

01.01.2022 With Summer fast approaching (yes I know, yesterday was February I don’t understand either) common topic talking to clients has been about their perception of the term ‘toning’ what it means and stands for. The vast majority define it as developing muscle whilst dropping bodyfat/getting lean. The problem with the above concept is that they require two completely different approaches. Muscle growth in simplistic form requires you to consume more calories then you burn aka eat ...in a surplus. The very essence of dropping fat however requires the EXACT opposite; eat less then your body requires aka a deficit. So in other words, to ‘tone’ by popular definition is actually impossible!! You either build muscle or drop fat, not both simultaneously. The manifestation of the term ‘toning’ (from my personal experiences) has come about out of fear (generally from women) of becoming too ‘bulky’ as a result of lifting weights. So instead of calling a spade a spade; weight training - the industry perceives ‘toning’ as a far less aggressive, more socially accepted ‘training style/objective’. Fact is anyone who markets their services using toning as a fundamental selling component, is simply trying to get you and your $$ in the door Where many people get misguided is when they do diet and eat in a deficit (subsequently dropping bodyfat) their muscles become more visible This doesn’t mean their muscle size has increased (like many women fear) but rather the layer of blubber sitting on top of them has decreased making their shape easier to see. Do not get this confused. It takes a very rigid, purposeful nutritional plan and training program to develop ‘big’ muscles, of which is oil to water when it comes to fat-loss and leaning out! This is why winter sport athletes for example, off-season training programs place a huge emphasis on strength building/muscle growth and pre-season programs shift focus to conditioning/fitness, because to improve performance in each area requires not only different approaches but also nutritional demands and recovery methods for optimal results. In other words if you come across any trainer, gym, coach, fitness facility or program that promotes ‘toning’ you should turn around and run away in the other direction as fast as you can