Duffill Performance Coach in Bondi Junction | Fitness trainer

Duffill Performance Coach

Locality: Bondi Junction

Phone: +61 416 839 401

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• Business service
• Personal coach
• Fitness trainer

25.01.2022 Like a good blast on the WattBike? Made this one up on the spot for todays leg session. . . .... 10 sec at about 700 Watts 50 sec rest x 10 reps 20 sec at about 500 Watts 40 sec rest x 10 rep 30 sec at about 350 Watts 30 sec rest x reps . . . Thats all youd need to do . . . . #wattbike #sprint #interval #intervaltraining #legs #legday #bike #cardio #hitt #fintessfirst #intensity

25.01.2022 Heres my effort for todays promised 1/2 Marathon. It was a tough gig, especially as Id done a proper Kiwi drinking session on myself yesterday from 11am - 9pm (When will I learn?) Happy to have kept under 5min average over the 21.1km. My time was 1 hour 44 min 26 sec. My longest run ever prior to this was 1 hour. Very glad I paced myself well today, as the last 20 minutes really did suck . . .... . . . . . . . . . . . . . #halfmarathon #running #runforest #newzealand #australia #sydney #personaltrainer #duffillperformancecoach #nike #steadystate #marathon #training #outdoors #sundaysession #fitnessmotivation #fitnessgoals #goals #healthandfitness #healthylifestyle #gains #weightloss #weightlossjourney #fit #fitspo #fitness #muscle #fitnessfirst #spring #runforfun See more

25.01.2022 Very happy with todays effort. Managed to get my vo2max to something respectable, 51. Hopefully Ill improve on this in the coming weeks. Although its not essential to improve on your fitness level during current situation, it is still possible

25.01.2022 Try not to get caught up in the quick fix transformation! . . . .... This is the result of 5 months of blood sweat and tears, aiming to build Beckys back, glutes and shoulders....shes absolutely smashed it . . . @becky_stanley gives percent effort each and every time she steps into the gym! It has been awesome to watch her get strong AF and kick her goals so far this year. I cant wait to see what she can achieve in the future! Great work Becky . . . . . . . . . #transformationtuesday #back #glutes #shoulders #bloodsweatandtears #growth #mindest #goals #consistency See more

24.01.2022 We are so lucky to have our gyms reopened here in Sydney. Yesterday was my first day back to work, it felt so good to be in a room full of positive people making an effort to improve their lives! This year, like all the others, will be what you make of it. Never give up #sydney #fitnessfirst #gymlife #health #energy #lifestyle #workout #workhard #goodvibes #winter

24.01.2022 #motivationalquotes

23.01.2022 Like a good blast on the WattBike? Made this one up on the spot for today’s leg session. . . .... 10 sec at about 700 Watts 50 sec rest x 10 reps 20 sec at about 500 Watts 40 sec rest x 10 rep 30 sec at about 350 Watts 30 sec rest x reps . . . That’s all you’d need to do . . . . #wattbike #sprint #interval #intervaltraining #legs #legday #bike #cardio #hitt #fintessfirst #intensity

23.01.2022 . . . . .... . . . . . . . . . . . . . . #good #goodday #behaviour #thoughtfortheday #selfbelief #selfhelp #mind #focus #listen #lean #adapt #overcome #moveforward #thoughtpatterns #healthandfitness #healthylifestyle #gains #weightloss #weightlossjourney #fit #fitspo #sydney #focus #fast #corestrength #duffillperformancecoach #fitspo #fitnessaddict #fitnessfirstspringstreet #exercise See more

21.01.2022 The reason you need to remember why you started your fitness journey, is because its highly likely that at some point you will want to quit. Your why should be stronger than your desire to quit is. If its not, its time to find another why

21.01.2022 Hanging with this legend @patrickyassim. Mate vs mate... Go the Warriors!! . . . .... . . . . . . . . #nrl #warriors #parramatta # #legs #strong #strength #fatloss #weightloss #fitnessaddict #bondi #fitnessaddict #healthyliving #fitness #fitnessmotivation #fitnessgoals #goals #bondi #bondibeach #strongerthanyesterday #lowerbody #workout #beachfit #spring #gains #gettingitdone #workout #legworkout #workoutoftheday #results #personaltrainer See more

21.01.2022 60 seconds rowing with a minimum of 275 meters - 60 seconds off. 20 rounds with the legend @coachingwithjoe If you like putting 100% effort into your training I highly recommend giving this a shot! . . .... . . . . . . . #concept2 #rowingmachine #rowingchallange #metcon #intervals #gymlife #fit #fintess See more

21.01.2022 Maria has doubled her deadlift from 30kg last December to 60kg last night She’s lifting more weight, has way more energy and more importantly she is making positive changes in her life on a daily basis Couldn’t be prouder of her efforts over the last few months! . . . .... . . . . . . #deadlift #health #improvement #healthy #fitness #goals #strong #strength #weights #gym #fintessjourney See more

20.01.2022 For the next month or so Ill be training Chest/Back super sets with frequency, 3 times per week. It will look something like this. . Day 1 Strength 5 reps . Day 2 Rings, TRX, explosive 8-10 reps ... . Day 3 Bodybuilding 10-15 reps . . . . The idea is that the frequency of doing chest and back 3 times per week will help better develop those muscles and their associates. By mixing up the rep range and exercises, Im likely rudicing the risk of injury and stopping it from becoming mind numbingly boring . . . . . If youre looking to improve a body part or parts, this is one of many effective ways to do it . . . . Heres my second set from today using the rings for dips. I intend on becoming much better at it in the coming weeks . . . . . . . . #bodyweight #trx #athletics #speed #power #fit #duffillperformancecoach #weights #callisthenics #chest #back #superset #personaltrainer #personaltraining #fitnessmotivation #fitnessgoals #goals #healthandfitness #healthylifestyle #gains #weightloss #weightlossjourney #fit #fitspo #sydney #focus #fast #core #musclememory See more

20.01.2022 Todays 60min run - to get base fitness up for spring = 12.66kph . . Breakdown. 40min at 12.5kph. 10min at 13kph. 7min at 13.5kph. 3 min at 13kph. .... . At 75kg body weight, this is close to my maximal effort for a 60 min run. . . . . If you enjoy running and youre injury free - you could try your version of this (either increase or decrease time and distance) over a 4 week period (once per week). Start with a reasonable effort and work your way up to your top speed for 60min in your final week. . . . . . . . #running #treadmill #garmin #spring #runninglife #fit #fintess #healthy #leanandmean #strongerthanyesterday #focused #believe #achieve #bornready #neverstop #nevergiveup #workout #borntorun #fast #wheels #nike #personaltrainer #personaltraining #clientsfirst #gasstationready #lifestyle #fitnessfirstspringstreet #duffillperformancecoach #bondi #gym See more

20.01.2022 Epic session today with the legend @christianyassmin If you want a solid challenge, I highly recommend attempting the following!!! . . 100 x 60kg deadlifts ... . 100 x 40kg Push Press . 100 x hanging pulls . 100 x box jumps . 100 x 20kg barbell curls . 100 x Push Ups . 100 x sit ups . Our time = 55 minutes . . . . . . . . . . . . . . #crossfit #strengthandconditioning #boxjumps #pushups #pushpress #situps #barbell #timetrial #deadlift #power #speed #strength See more

19.01.2022 Yep! . . . .... . . . . . . . . #nrl #warriors #parramatta # #legs #strong #strength #fatloss #weightloss #fitnessaddict #bondi #fitnessaddict #healthyliving #fitness #fitnessmotivation #fitnessgoals #goals #bondi #bondibeach #strongerthanyesterday #lowerbody #workout #beachfit #spring #gains #gettingitdone #workout #legworkout #workoutoftheday #results #personaltrainer See more

16.01.2022 First steady state road run in 8 weeks. I assumed that plenty of carbs yesterday would give me boundless energy for today. I was wrong. . . .... . . . . . . . . . #roadrunning #running #garmin #cardio #gettingreadyforsummer #sydney #pt #outdoors #heathly . . .

16.01.2022 Heres @romiesaad doing some TRX lunges. This exercise is harder to do than it looks, as it requires good balance and coordination. One of the aims of todays session was to get Romies glutes firing. If youre looking for some glute activation, give this challenging and effective exercise a go. Try 10-12 reps each leg for 3-5 sets. Done correctly, you will feel the burn . . .... . . . . . . . . . . #glutes #gulteactivation #trx #balanace #coordination #workhardplayhard #personaltraining #fitnessmotivation #fitnessgoals #goals #healthandfitness #healthylifestyle #gains #weightloss #weightlossjourney #fit #fitspo #sydney #focus #fast #corestrength #duffillperformancecoach #fitspo #fitnessaddict #fitnessfirstspringstreet #exercise #strong #trainlikeyoumeanit See more

10.01.2022 #ability #motivation #attitude #fitness #athletics # #health #effort

10.01.2022 MOTIVATION is what gets you started. Its the cool bit where you get really fired up, and your heart starts racing with all the potential that you know you have inside you. You start making plans and imagine how awesome it will be when you complete your goals. . . . .... DISCIPLINE is what keeps you going. Its the shitty bit where your alarm goes off at 4.30am on a cold winters workday morning. You cant be f&@$ed to leave your bed because you didnt get enough sleep last night. But the voice inside your head says, no way, dont back out, I want this and if this what it takes, so be it. . . . . . . . . . . . . . . . #discipline #motivation #effort #learn #learning #consistency #patience #practise #thoughtfortheday #strongerthanyesterday #health #fitnessfirst #fitnessquotes #movement #food #lifestyle #lifestylechoices #instafit #crossfit #selfimprovement #noexcuses #trainhard #repetition #goals #gains #fitforlife #inspire #motivate #move #overcome See more

09.01.2022 Business deal with the real

08.01.2022 Hanging with this legend @patrickyassmin . Mate vs mate... Go the Warriors!! . . . .... . . . . . . . . #nrl #warriors #parramatta # #legs #strong #strength #fatloss #weightloss #fitnessaddict #bondi #fitnessaddict #healthyliving #fitness #fitnessmotivation #fitnessgoals #goals #bondi #bondibeach #strongerthanyesterday #lowerbody #workout #beachfit #spring #gains #gettingitdone #workout #legworkout #workoutoftheday #results #personaltrainer See more

08.01.2022 One of Romies goals right now is to improve his posterior chain. I have programmed him a tri set day, purely for his glutes and hamstrings. He here is working on a banded Romanian Deadlift. . . . .... . . The amount of effort Romie has put in, in 2019 is staggering. From a weight perspective he has gone from 80kg in January to 73.20kg, where he now sits consistently. From completely cleaning up his diet, cycling classes, regular incidental exercise and consistency week in week out at the gym, he has taken his fitness level Great work @romiesaad! Keep it up . . . . . . . . . . . #glutes #hamstrings #posteriorchain #posterior #legs #strong #strength #fatloss #weightloss #fitnessaddict #bondi #fitnessaddict #healthyliving #fitness #fitnessmotivation #fitnessgoals #goals #bondi #bondibeach #strongerthanyesterday #lowerbody #workout #beachfit #spring #gains #gettingitdone #workout #workoutoftheday #results #personaltrainer See more

08.01.2022 We all have things that we cant be bothered doing on a daily basis. But the truth is that for a balanced life, we need to do those things. . . . .... . . . . . . . #balancedlifestyle #consistant #workout #workforit #dontquit #health See more

08.01.2022 Its not often I mention the #allblacks ! But when i do...

08.01.2022 We made it! What a cracking day for a 1/2 marathon run With over 10,000 runners it was awesome to see so many people making an effort, getting out there and challenging themselves! There will be some sore bodies tomorrow morning . . . .... . . . . . . . . . . . #halfmarathon #sydney #run #selfbelief #selfhelp #mind #focus #runner #running #adapt #overcome #moveforward #thoughtpatterns #healthandfitness #healthylifestyle #sydneyoperahouse #weightloss #weightlossjourney #fit #fitspo #sydney #focus #fast #sydneyharbourbridge #duffillperformancecoach #fitspo #fitnessaddict #fitnessfirstspringstreet #exercise See more

07.01.2022 @m_d_kova working hard on his 55kg 1.2 meter high dead ball lifts. Because Marks knees have taken some wear at tear over the years, traditional weighted exercises like squats and lunges are no longer an option for him. Deadball lifts to a platform, only have a concentric phase which in Marks case enables him to use his legs pain free . .... . . . . . . . . . . . . #deadball #deadlift #lifting #squat #knees #kneepain #workout #compoundmovement #fullbodymovements ##personaltraining #fitnessmotivation #fitnessgoals #goals #healthandfitness #healthylifestyle #gains #weightloss #weightlossjourney #fit #fitspo #sydney #focus #fast #corestrength #duffillperformancecoach #fitspo #fitnessaddict #fitnessfirstspringstreet #exercise #strong See more

06.01.2022 Very happy with today’s effort. Managed to get my vo2max to something respectable, 51. Hopefully I’ll improve on this in the coming weeks. Although it’s not essential to improve on your fitness level during current situation, it is still possible

06.01.2022 Each morning most of us wake up with the intention of having a good day. Sometimes, when the day starts to veer off track (might only be 7am) we say to ourselves that classic line of Im having a bad day. With that mindset, youre almost always going to get one. Especially if you keep looking for any other little circumstance to further confirm your negative thoughts (we have all been there right?) . . . You cant be in control of everything that happens in your life. But y...ou can be in control of how you react to it. Have a good day . . . . . . . . . . . . . . #good #goodday #behaviour #thoughtfortheday #selfbelief #selfhelp #mind #focus #listen #lean #adapt #overcome #moveforward #thoughtpatterns #healthandfitness #healthylifestyle #gains #weightloss #weightlossjourney #fit #fitspo #sydney #focus #fast #corestrength #duffillperformancecoach #fitspo #fitnessaddict #fitnessfirstspringstreet #exercise See more

05.01.2022 #blacklivesmatter

04.01.2022 A bit of footwork and some jumping. Getting that explosiveness back . . . .... . . . . . . . #boxjump #ladderdrills #explosive #speed #power #athletics See more

03.01.2022 Maria has doubled her deadlift from 30kg last December to 60kg last night Shes lifting more weight, has way more energy and more importantly she is making positive changes in her life on a daily basis Couldnt be prouder of her efforts over the last few months! . . . .... . . . . . . #deadlift #health #improvement #healthy #fitness #goals #strong #strength #weights #gym #fintessjourney See more

03.01.2022 After 6 months of minimal lower body weighted exercise @nonalnulan is back into it. By focusing on his mobility and doing swimming as his lower body exercise, hes now able to do leg extensions, hamstring curls, back extensions and the #sled. Great work mate . . . .... . . . . . . . #rehab #patience #legs #mobility #consistency #reward #personaltrainer See more

02.01.2022 Chest and Back supersets this morning. Im starting to get towards my peak strength with this 5 x 30kg weighted chin up effort. May the gainzzz continue . . . .... . . . . . . . . . . . . . . #healthandfitness #healthylifestyle #gains #weightloss #weightlossjourney #fit #fitspo #sydney #focus #fast #back #duffillperformancecoach #fitspo #fitnessaddict #fitnessfirstspringstreet #exercise #fitnessaddict #bondibeach #spring #chest #chestandback #pt #strong #strength #lifestyle #workforit #consistency #practise #patience See more

01.01.2022 Steve getting a 10kg personal best squat today with 3 x 90kg. Hes keen as to hit the big 100kg. Judging by this it isnt too far away. Steves squat has improved out of site in the last 6 weeks. Great work @stevearris . . .... . . . . . . . . . . . #squat #lifting #spring #personalbest #form #effort #reward See more

01.01.2022 Keep pushing for more when you exercise. Youve always got a bit more in the tank than what you think. Next time you feel like stopping, go that bit further . . . .... . . . . . . . . . #fitnessaddict #healthyliving #fitness #fitnessmotivation #fitnessgoals #goals #healthandfitness #healthylifestyle #gains #weightloss #weightlossjourney #fit #fitspo #ripped #shredded #abs #inspiration #workout #fitspiration #instagood #transformation #sydney #exercises #results #fitfam #bondi #hustle #rest #recovery See more

01.01.2022 . . . . .... . . . . . . . . . . . . . . . . . #good #goodday #behaviour #thoughtfortheday #selfbelief #selfhelp #mind #focus #listen #lean #adapt #overcome #moveforward #thoughtpatterns #healthandfitness #healthylifestyle #gains #weightloss #weightlossjourney #fit #fitspo #sydney #focus #fast #corestrength #duffillperformancecoach #fitspo #fitnessaddict #personaltrainer #exercise See more

01.01.2022 I didnt have too much left in the tank after this effort. 30000M Row in 2 hours, 7 minutes and 9 seconds. With a 500M split of 2 minutes and 7 seconds. Will need to reduce the intensity to make it to the goal of a marathon row. Im ready for bed . . . .... . . . . . . . . . . . . . . . #rowing #rowingmachine #concept2 #30km #cardio #fitness #endurance #intensity #healthandfitness #healthylifestyle #gains #weightloss #weightlossjourney #fit #fitspo #sydney #focus #fast #back #duffillperformancecoach #fitspo #fitnessaddict #fitnessfirstspringstreet #exercise #fitnessaddict #bondibeach #personaltraining #pt #nolimits See more