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Alex Johnson Fitness

Phone: +61 467 226 042

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24.01.2022 Scapular Depression This is a fancy way of saying keep your shoulders down. When performing a Lat Pulldown we want to work on our lats (back muscles below armpits) One of the easiest ways to increase the amount of lats you’re using on a lat pulldown is by depressing the scapular (shoulder) ... This in itself is a skill and can be improved by practising frequently, when you do train overhead pulling movements. The ability to depress the scapular and engage the lats is also very important for a variety of full-body movements, such as squats, deadlifts or weighted carry’s. Lastly, the lower your shoulders are, the less likely you are to be using large amounts of upper trapezius to move the weight (muscles in the top of shoulders near the neck). This cue can be a godsend to anyone who experiences pain in their neck while training back and potentially other movements.

24.01.2022 Answering from my Q&A last week First thing to think about a weight plateau, is have you become complacent and relaxed some of the ‘rules’ or thought processes that led you to weight loss. If you cut out a certain food group or restricted something, which lead to weight loss, but have relaxed those rules; that’s likely why. If you’ve been meticulous with diet and everything HAS remained the same, has your output changed? Think not only exercise that you choose to do, but activity related to lifestyle and daily habits. If you work as a tradesperson, you likely burn more than the average desk worker.

22.01.2022 2020 has been a hell of a roller coaster for myself, and I’ve veered heavily off of plan. I think for a lot of people, this has been the case with their fitness. I started the year in a purposeful weight gain phase, however quickly lost control of this, as lockdowns began. This left me overweight for my standards, and technically considered obese for my height. Although I don’t believe BMI alone is a useful indicator of anything asides your relationship with gravity, this w...as a little startling. Although this year wasn’t a complete success in terms of my physique, I’ve gained triceps out of it, so not all is lost (SWIPE) More importantly to me, my business has had the most success without a doubt, and I’m so grateful to be in the position I am in. Although my own progress hasn’t been perfect, every single one of my clients has improved this year, through two lockdowns, outdoor park training, and zoom workouts. You guys have done amazing, so congratulations and let’s get excited for the year to come

22.01.2022 Passion It’s quite easy to see the difference between people that love how they look after their body and those that do it because they feel they have to. I love training and pushing myself, to some extent, but I know my likes and dislikes. I won’t be out on a Saturday morning running a 5k anytime soon. ... If you’re someone who doesn’t like training, I’ll ask you a simple question. Have you exhausted every option? Have you tried strength training, hypertrophy training, crossfit, olympic lifting, running, yoga, cycling, climbing, hiking, bob-sleighing and lawn bowls? There is almost limitless modalities of training, and I think it’s inevitable that you’ll fall in love with at least one of these. Don’t get me wrong, I don’t believe that bob-sleighing will be your best route to building massive arms or a bigger bum, but it’s still a massive improvement on doing nothing. I love the training modalities that I practice, and I love taking passionate people through the process of learning how to change their bodies and their relationship with exercise and nutrition. I’ll never take clients down the same path unless that path is the right one. I ensure that the approach is sensible and that we work through goals and targets together. Coaching is a back and forth process between clients and coach.

11.01.2022 One of my resolutions this year is to follow structured programming for the first time ever. Oh my God I didn’t expect myself to struggle this much. Turns out I’ve been cutting some corners by just going through training.. who would’ve thought Feeling bloody good though. Endurance is slowly coming together. Going to see some serious progress this year

10.01.2022 Massive shoutout to @lachiemark for crushing the past year and gaining a lean 5kg! Gaining weight can be a difficult process, but this does not mean it's impossible. Lachie has been a consistent member of one of my small groups, training 3x a week

07.01.2022 Client Spotlight on @rachael_knighton this week. Last year Rach showed enormous development in her mindset towards training. When initially starting training, most sessions would consist of her getting upset with her performance for certain lifts and feeling weak. In the past year alone, her lifts have double for nearly every exercise, now able to lift over her body weight in both squats, and deadlifts! ... Not only has her confidence in the gym improved, alongside her strength, but her physique has changed a lot as well. For ladies who are afraid to lift heavy as it’ll make you bulky, it won’t. It’ll make your waist look smaller and you’ll take on a mindset of growth with exercise. As opposed to exercising to be smaller and leaner.

04.01.2022 Stephen Harfield began working with me in September and we’ve seen some amazing progress, in relation to both physique and performance. Since working with me, Stephen has been consistent with nutrition and training and has reaped the rewards, losing 10kg and removing pain from both a torn ACL in his knee and bursitis in his shoulder. It’s important to understand that proper strength training will help these problems more than it will harm. Learning when pain is a signal wor...th listening to, and when this is not the case is an important part of moving past injuries and Stephen is doing an amazing job. Consistently losing 0.7-.08kg per week and playing the long game in his weight loss, allows him to enjoy his daily nutrition enough to make sustainable changes and not bounce back to his starting weight. This is crucial for any long term weight loss goals. If you have issues with yo yo dieting, then it’s worthwhile considering if it is you that is the problem or if it’s the approach you’re taking. It’s likely that you are being too aggressive and not eating a diet which you still enjoy enough to maintain.