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CSmith Personal Training

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24.01.2022 YOUR WEEK! What are you doing differently this week to improve on last week? If you never change your actions, you will never grow or progress. I like to take some time every Sunday night to sit down and review the week that’s passed by writing down 3 things I can do to make the week coming more productive (and less stressful) - things to move me closer to my goals.... Some things you might like to think about: commitment to training getting enough sleep prepping food to eliminate stress eating mindful minutes each day scheduling a long walk alone or phone call to a loved one to destress Do something this week to look after yourself and make YOUR life easier. After all, you can’t pour from an empty cup. What are you going to change?

22.01.2022 THANK YOU Well, what an emotional 24 hours. As many of you are aware, as of last night, all non-essential activities are cancelled, closed, finished until further notice. This apparently includes gyms, but not bottle shops... go figure So for now, we say goodbye to Goodlife for the unforeseeable future. This morning was the absolute biggest, but most rewarding morning of my life... 16 sessions back to back from 4am - 12pm to get my clients absolutely anything I... could before we are hit with worst case scenario. It was full on, but to see everyone’s smiling faces absolutely smashing through PBS while they could and showing me their support... honestly I’m so grateful for you all. I couldn’t have smile through the tears this morning without you. So to my beautiful clients... THANK YOU so much for all scrambling with me last night and working in with one another to get your last in club session in and packing out my morning! THANK YOU for all of your amazing support, well wishes, presents, commitment and support through all of this. I know for a lot of you, not being able to exercise as you do joe is just as terrifying and anxiety provoking as it is not knowing where your next pay check is coming from. FROM ME TO YOU - please know I’m doing absolutely everything in my power to keep you guys out and exercising and staying mentally fit as well in this very unknown time, so sit tight and I know I’ve got your back. If you haven’t already received an update from me regarding training or are not sure what to do moving forward (client or not), please contact me ASAP. I am doing my best to action plan B and respond to all of your questions/concerns by the end of today so please be patient with me and know I’m doing everything I can right now to keep things moving. Thank you all so much, you guys make me realise why I love my job so much and I couldn’t do this without you

20.01.2022 IS REST IMPORTANT Lately, I have noticed a common misconception about rest periods between exercises and sets. Don’t get me wrong, I understand why some people (females in particular) like to keep rest periods to a minimum,as it gives the elusion of a higher intensity - therefore more productive - session. Although cutting your rest periods short will definitely increase your heart rate, give you a small muscle pump and maybe a burning sensation of lactic acid build up...... is it really indicative of an effective workout?? Research shows, that shorter rest periods (less than 1minute) do not enhance muscle growth, but instead may have adverse effects such as: - early onset fatigue (both central and peripheral fatigue) - decreased motor recruitment - inability to maintain or increase weight - accelerated lactic acid onset Together, the above factors can lead to an overall reduction in training volume = reduction in muscle growth leading to reduction in or inability to maintain strength or training intensity. So, without harping on too much... does rest affect your training? Absolutely. If this is you, you need to check back in with your goals, you need to remember why you are training and what you want to achieve. Getting the extra calories in or the extra burn or cheeky pump are not always worth it... it may in fact be reversing the hard work you are putting in!! @alexeecen

20.01.2022 Felt the full wrath of endurance week today with this spicy number 4 Rounds for Time: 40min cap 400m row/ski 10 GTS (30kg)... 10 devil press (9kg) 40 cal air bike 20 wall balls 400m run Time: 35.23 Went halfway into 5th until time cap. @atora.training @darrentuuck

16.01.2022 SUNDAY MOTIVATION: JAIMI CULLEN Just WOW! This little pocket rocket came to me just over 2 months ago, looking for some guidance on her training as she was wanting to get stronger, gain some muscle to drop some body fat and feel confident in the gym This was music to my ears, as it is incredibly rare for females to BEGIN their fitness journey already understanding the importance of strength training and wanting to use it to change their body composition instead of just flo...gging out hours on a treadmill. Now Jaimi is no lazy lady. She is currently studying full-time nursing/paramedics and is undergoing her placements meaning she is often on 12 hour overnight shifts. With a schedule that does not allow for regular sleeping, eating or training regimes, most people would throw in the towel and use it as an excuse. Not this chick!! With a little help in nutrition, 2 sessions with me each week and a butt-load of dedication and enthusiasm in her own training LOOK AT HER NOW! Jaimi has not only seen amazing aesthetic results, but her strength has increased phenomenally and her confidence and commitment has gone through the roof. I am so, so, so damn proud of how far she has come and cannot wait to see where she is at in another 8 weeks time cause if these are her results so far its going to be pretty special! Well done beautiful - you are amazing!

14.01.2022 COVID-19 Given the current circumstances, its time to get on top of things & stay as healthy as possible both physically & mentally. In the last few weeks there’s been a dramatic increase in coverage & panic surrounding COVID-19. While it’s evidently very serious, we need to make sure that as a community, we’re not overly panicking & putting the economy & wellbeing of one another at risk. There’s a lot of anxiety & fear surrounding this virus as it’s not something we’ve eve...r had to deal with before & there’s not yet a definite cure. What better time than now to not only focus on your own health & wellbeing, but also to help those around you who are struggling more than you. As PTs, like any small business or company, we’re a little worried about the current light being shed on being in public or isolation. While physical contact is to be minimised, this doesn’t mean we need to panic & avoid public altogether. Currently, Goodlife HC has put in place extra sanitary measures to ensure safety of our members & staff & as PTs, we’re all being extremely cautious about our environment to ensure your safety - trust me, you will sooner die from toxicity of Glen20 at Nundah thanks to @amydorothyturner So what should you do? It’s absolutely paramount, now more so than ever, to be diligent with your own hygiene & health. This means doing everything you can to stay fit & healthy during this time, if not for your physical health but your mental health as well - I know I am going to go crazy if I am isolated inside! This means finding a good routine & sticking to it rather than adding to the current stresses by taking away your physical activity as well. Swipe for my tips on how to ride out this stressful wave. Lastly, as a PT, I’m well equipped & have alternate into avenues for training for worst case scenarios. I have multiple options to get my clients through this & have no plan to let any of their training or health suffer & you shouldn’t either so please let me know if you need help! Please be mindful & respectful in this time of small business as we’re struggling & I assure you, we are doing everything we can to get all of you & ourselves through this

13.01.2022 ENDURANCE WEEK! Big lifts, high volume and extreme time under tension. This week is a huge one at Atora and a great time to step the weight up and chase down some big strength and endurance goals. Today’s Strong session definitely got me feeling weak at the knees - give it a go!... 100 x back squats (@ body weight) Every re-rack, remaining reps in erg cals. Remaining time AMRAP: 12 x DB bench 30 x Russian twists 400m run I managed 60kg in 25mins, 3 sets: 45, 30, 25. AMRAP = 5 rounds Enjoy!

11.01.2022 Love what you do and you’ll never work a day in your life... or so they say I am very happy to say that I am currently at absolute capacity and cannot currently take on any new clients on Brisbane Northside. For anyone on the Southside looking to begin training, I currently have 2 spaces on Monday mornings available only so get in quick! Big things are coming soon and I’m super excited to share them with you all!!... Thank you all for your support and patience

10.01.2022 Happy Monday Team! Welcome to a brand new 12 week block of training at Atora Starting off with Endurance, we’re looking at higher volume and maximum burn for longer duration efforts. The new and improved Lean program has introduced some killer formats including hip thrusts twice a week as well as higher loading on upper body and conditioning to get you stronger, leaner and fitter in all the right places ... By starting today’s session off with hip rep banded hip thrusts, we’re really aiming to get those glutes firing for maximum activation when moving into back squats for component 2. Here’s a sneaky peak at what you’re in for: 3 rounds: - 15 x 1.5 banded hip thrusts - 15 dual KB gorilla row - 15 hanging pike 3 rounds: - 15 back squats - 15 weighted moving plank - 15 heel elevated RDLS AMRAP 15min: - 10 alt v snaps - 10es Bulgarian split squats - 20 DB frog pumps - 400m air bike ENJOY!

09.01.2022 CLIENT SHOUTOUT This absolute weapon came to me nearly 9 months ago as she wanted to work on her fitness, improve her boxing skills and lose some weight. But what she has achieved in such a short amount of time is so much more! After staying resilient and training hard through COVID in a cold, dark park with me, Tara participates in tennis and PT twice a week while studying acting and immersing herself in the community. Watching this amazing young lady’s progress not only... in her fitness journey but in her confidence, esteem and joy for health and fitness - has been one of the most rewarding experiences of my career. This amazing woman is nothing short of dedicated and hard working. Nothing parallels to the constant positivity and enthusiasm she has towards what she loves (maybe not running ) and I’m going to miss her cheeky comments and extremely sly way of avoiding cardio when she wants to! Best of luck down the coast and I cannot wait time see what amazing things you do with your life Tara! Thanks for trusting me with helping you develop over the last 9 months. I’ll miss you

09.01.2022 CLIENT SPOTLIGHT #3: EMMA It’s been a minute, but it’s time to shine some light on another one of my amazing clients - Emma. I began training Emma as a favour to one of my friend/colleagues when she went on Christmas holidays in 2017, the rest is history!... From the get go, Emma had me in absolute stitches - from her horrendous oversharing, to her fear of the scary room (weights) and carbs, it’s safe to say, I had my work cut out from me from day 1. When I met Emma, she had never touched weights, let a lone set foot in the weights room and was the definition of a cardio bunny. She had severe lower back pain and was genuinely scared of getting bulky. Two years down the track, Emma trains weights up to 4/week, deadlifts 80kg pain-free and has lost an amazing amount of body fat while eating nearly 2000 calories/day. Helping Emma transform her mindset around training and nutrition by showing her how to achieve her strength and fitness goals in a healthy and maintainable way has been an incredibly rewarding experience for me. On top of that, Emma has now created a lifestyle for herself. Rather than dragging herself to gym each day to lose weight Emma looks forward to her sessions and uses the gym as her personal time to destress and look after her well being. Seeing Emma’s transformation has been second-to-none. Giving her the confidence to train downstairs in the scary room by herself, eat a s%&tload of carbs everyday guiltfree and help her move and live her everyday life painfree - words cannot describe how proud of her I am and how grateful I am for her giving me the opportunity and her trust. I am so proud of how far she has come and cannot wait to see how much further she will go. Swipe to see her fitness journey!

07.01.2022 Some of you may remember this amazing chick who smashed her 12 week challenge at the end of last year... Through covid, she took on the added challenge and used her extra free time to work on her health and fitness targets, continuing to chip away at her long-term goals. With her wedding just under a year away, we wanted to lay her strength foundations, work on her posture and focus on getting her into maintainable habits now to allow her to sustain her fitness goals long te...rm. 8 weeks ago, she entered her first ever fitter, faster, stronger challenge which allowed us to focus more on her performance than aesthetics and man did she absolutely smash it! Not only did she challenge herself physically, but mentally as well, overcoming training fears she’s carried for years (back injury, box jumps etc). Since gyms re-opened, Emma has lost over 6kg 4.6kg total of fat and dropped nearly 10% bodyfat. In total, she lost 15.3cm. Without even realising, Emma is now at the fittest, strongest and leanest she has ever been and I am so damn proud of her for everything she has achieved. Bring on the next 12 months!!!

07.01.2022 OVERUSE INJURY PREVENTION It has now been 2 months since the closure of gyms & training facilities. With majority of people now well & truly settled into their new fitness routine, it’s time to talk overuse injuries! Although it’s great to see how quickly many people have adapted to the new challenging ways of keeping fit, it can take a toll on the body. Particularly, if your new routine is not an exercise form or quantity you were use to. All of a sudden, people ha...ve gone from weights 2-3/week with 5km running, to ZERO strength training & 15km+ of running or impact work each week. While it is great to change up your training & stay fit in any way, shape or form, there are some precautions that should be taken to ensure you don’t wear your body out in the process & develop permanent, debilitating injuries. As running seems to be the most common exercise substitute, injuries to knees, hips & backs are beginning to emerge. The majority of these niggles GENERALLY all stem from a common denominator - which is actually quite easy to fix HIP STABILISER STRENGTH & MOTOR CONTROL Hips stabilisers are a large group of muscles including: External rotators (piriformis, gemellus, obturators) Abductors (glute med, glute min & upper glute max fibres + TFL) Primarily, hip abductors work synergistically to move & stabilise the hip. Generally, if our hip stabilisers are weak or have poor activation, it leads to an array of knee, hip & lower back injuries due to poor tracking & overload on incorrect structures. SO, WHAT DO YOU DO Strength & endurance! One of the best ways to begin strengthening your hip abductors, is high time under tension with low load to ensure activation of the correct muscle groups. Crab walks are one the best ways to achieve this in a functional, weight bearing position. Using the appropriately tensioned band for your level, keep the knees externally rotated to work the glute max while stepping outwards (abduction) against the tension of the band to work the glute med. By ensuring the band is tensioned throughout the whole movement, you will work both hips simultaneously throughout the whole set. Keep is low & slow! Focus on knees & toes out, weight back into in your heels. Give it a go!

06.01.2022 Client spotlight #2 This amazing woman has been so incredibly rewarding (& frustrating ) to train & watch progress - to say @muma_fraser is strong willed is an understatement! When Jo started training with me, she was recommended by her beautiful daughter Sarah who I also used to train. In the beginning, Jo had a one track mind of losing weight & absolutely nothing could change it! Then one day she came to me confused as her clothes were getting bigger but the...Continue reading

04.01.2022 Love what you do and you’ll never work a day in your life... or so they say I am very happy to say that I am currently at absolute capacity and cannot currently take on any new clients on Brisbane Northside. For anyone on the Southside looking to begin training, I currently have 2 spaces on Monday mornings available only so get in quick! Big things are coming soon and I’m super excited to share them with you all!!... Thank you all for your support and patience