Essential Training and Fitness | Sport & fitness instruction

Essential Training and Fitness

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24.01.2022 BEAST MODE BRENDAN Brendan started on his first powerlifting program with me 8 weeks ago with one goal in mind: to hit a 100kg deadlift, which he had never done before. Needless to say, he SMASHED it! Although, we knew he would when he pulled 100kg for an easy 2 reps weeks beforehand... On this day 2 weeks ago, Brendan pulled a PB of 135kg which is OVER double his bodyweight! This powerhouse currently weighs just 65kg and did this lift without any straps or belt. ... Super proud of this lift and can't wait to see what we can do next!

24.01.2022 MEI MAXES OUT Over the past 2 weekends, Mei has maxed out a Sumo Deadlift and Bench Press for the first time ever! "Are you crazy?!" was her initial response to doing a 1 rep max for anything Goes to show how much you can get done when you have a little Asian girl yelling at you ;) Mei and I only train once a week and she does her own training outside the gym when she can. She's also got the biggest smile out of everyone I know after each lift ... Barbell Bench Press: 52.5kg Sumo Deadlift: 90kg Keep winning Mei!

24.01.2022 END OF ELLEN'S ERA This time last week, Ellen and I had our final session together before she was deployed to Melbourne for the next big step in her journey. Ellen has been training with me for the full 3 years I have been in the fitness industry as a PT and not only was she a great client who trained 110% every single session, but also an amazing friend. ... Words cannot describe how much I will miss training with you and watching you progress (I have already had numerous breakdowns listening Welcome to the Black Parade) but I am excited for this next part of your amazing career and so happy you are continuing online training with me Thank you for everything you have taught me, for your service to our beautiful country and for continuing to trust me with your future gains!

24.01.2022 HAPPY 1 YEAR OF PERSONAL TRAINING Happy 1 year anniversary of training with me Lisa! I have to say, over this past year of training Lisa, there has NEVER been a dull moment! Lisa is the most honest and funny person I have had the joy of training with and I think it would be fair to say that I have learnt just as much from Lisa as she has from myself. ... Aside from being an amazing mum, Lisa manages to balance her work and personal life to fit in regular training sessions and is always giving it 110% in the gym! I hope you think of me everytime you look at this little Asian plant I look forward to the next year of training with you, you beautiful soul

24.01.2022 FAT LOSS FRIDAY After 18 months of eating unhealthy foods and postponing any strength or conditioning training due to an injury, Lydia came in looking for some Personal Training to help her get back on the right side of the track. Now, in just 5 weeks worth of training, we've managed to lose 2kg (1.5%) of pure body fat whilst maintaining muscle mass! Lydia walked out the door today saying "I can't wipe the smile off my face!" ... Well done Lydia! You will do great things :D

22.01.2022 FOREVER YOUNG FRIDAY Age is NOT a factor when it comes to your training and Marie-Louise is proving that as we speak! At 55 years old, Marie-Louise has now dropped almost 2.5% body fat in 4 weeks and more importantly, increased a bit of muscle mass at the same time! ... Very pleased with your progress young lady :)

22.01.2022 WECOME TO THE 100KG CLUB Last year, Lauren tested her 1RM deadlift for the first time ever and pulled 90kg off the floor as a PB. Ever since then, she's been determined to get to a 100kg lift and we've been working toward it for over 2 months now. Today, she pulled 95kg as if it were her warm-up weight. Not only did she get her 100kg lift EASILY but she built up to 110kg for her new PB!!! Lost a bit of grip at the very end but we got it up and locked out for a se...c, so it counts ;) We are outdoors and maintaining our distance but that doesn't stop us getting results and being able to yell at her hehehe Then she told me she rang her partner in tears to tell him the good news Love it!!! So happy you pushed further past your goal than you thought possible and cannot wait for what the future brings As tough as this period has been for everyone, especially the fitness industry, this just reminds me why we do what we do Video 1: 95kg Video 2: 100kg Video 3: 105kg Video 4: 110kg #strong #100kgclub #dowhatyoulove

21.01.2022 BABY BUMP VIBES A week ago, I had the privilege of attending Tamara's baby shower and saying goodbye to this lovely lady before she transitions into motherhood for the first time! Tamara and I have had an on-again off-again relationship for over 2 years when it comes to training due to her work location. Little did I know that when she came back to train with me in the second half of last year, that she would be bringing a gym buddy along with her! ... I wish you all the best for the rest of your pregnancy and the birth of your princess. And I hope you also had a fabulous Birthday yesterday! Ps - If you get stuck on it, Emily is a pretty good name for a baby girl

21.01.2022 MAX OUT MONDAY! Say hello to Katie! Kate initially started training with me 3 months ago with the goal of fitting into her bridesmaid dress for a wedding. She fit into that dress perfectly by the time yhe wedding came around and has now become committed to getting stronger long-term! ... For those who know Kate well, will know the hip and back injuries this little one has had in the past which still affect her to this day. I'm so happy to say that for someone who was told shouldn't be lifting anymore than 5kg can now bench press 32.5kg and front squat 40kg at full depth and 45kg (not quite at full depth but we'll count it). Have never had a day of training where you haven't come in with a smile and the will to achieve! Can't wait to see what the next few months bring!!!

21.01.2022 SMASHIN' IT SATURDAYS We came into the gym this morning planning on working toward a heavy set of 3...BUT when she started deadlifting 65kg easily for 3 reps (which she could only do for 2 reps a month ago) we decided it was time to take advantage of a 'good lifting day'. Caitlin told me that she hadn't lifted heavy singles since almost 2 years ago and back then, her 1RM was 80kg. Since then she has been working around her back and lower body injuries. ... Well today, we got back to that 80kg and looking back at it now, she probably still had a bit more in the tank. But hey, always finish on a high! Sometimes, the best heavy lifting sessions are the ones that aren't planned ;) Well done gal!!! Lets keep getting stronger WARNING: Swearing in the video below but it was worth it

20.01.2022 SUPERSTAR SATURDAY Say hello to my youngest client, Jess! At 16 years of age, Jess is starting to understand the importance of nutrition and training and has changed her attitude towards training every Saturday at 6am! ... Within 4 weeks, Jess has lost 3kg of fat mass going from 24.9kg to 21.9kg of fat mass. This means, Jess started at 32.1% body fat percentage and is now 28.9% - a massive 3.2% body fat decrease! Proud of you for pushing yourself, Jess! PS - Make sure you thank your mum

20.01.2022 ELLEN'S BACK After being deployed for almost 10 months (which was initially only supposed to be 7 but was extended due to coronavirus) and surviving 2 weeks of quarantine, Ellen has returned to training and working harder than ever! She also spoiled me way to much and bought me this awesome shirt from where she was! ... Good to have you back in the house of gains, gal! #namethatpokemon

20.01.2022 FIGHTER FRIDAY Belinda is back at it again dropping another percent in body fat!!! Now at 35.9%, Belinda is officially at her lowest body fat percentage since joining! ON TOP OF THAT, she has shown a new interest in learning how to box so that if anybody gets in the way of her goals, she can punch them square in the face ... Keep fighting the resistance girl!!!

19.01.2022 HAPPY DAYS Caitlin was supposed to be getting married today but due to the current situation, has had to postpone to a later date and spent the morning training lower body strength. Today I sent her home with a little basket of goodies to enjoy! It may not be the high-end mimosas you should have been drinking but here's your mimosa kit and some cheeky chocolates for the long weekend ... Happy 'supposed-to-be-getting-married-today' day! Your real day will come soon enough and you will look amazing!

19.01.2022 MILESTONE BIRTHDAY My dearest Katie! To one of my youngest clients, Kate...HAPPY 21ST BIRTHDAY! ... Kate has been training with me for over a year now and there have been some testing times with injuries and illness, but despite it all, she has always come back as soon as she could! Each time she recovers from something, she comes back fuelled with more determination than ever to be stronger each time! I appreciate all the laughs, lifts and little gossip sessions we've shared and am so grateful to have you as not only a PT client but a good friend Enjoy this special day and this little gift, my happy camper

18.01.2022 MILESTONE BIRTHDAY Happy 30th Birthday Sacha! Sacha started training with me a month ago and is already seeing the benefits to strength training! She has an awesome energy about her and always gives 110%. ... Today, she is 30 years young so of course she was sent home this week with a bottle of red! Welcome to the team gal, I can't wait to see you achieve all the goals you set yourself! PS - Yes, this is us keeping our distance

18.01.2022 30 DAY CLEANSE And before you go assuming, no this was not a tea cleanse, juice cleanse or periods of fasting. A month ago, Belinda confessed that she'd been enjoying a few too many bevvies. She decided she was going to try a 30 day no alcohol challenge, and to keep us both accountable, I did the challenge too! ... It may not be a big deal to some, but this was the first time in a long time that Belinda has been off alcohol for this long. During the process, she dropped and maintained a loss of 1kg body fat and most importantly, gained her self-control back. Well done Belinda!!!

18.01.2022 POWERLIFTING PAIGE Paige has been with TFW for a little while and has been doing PT with me for a few months now. However, in March she started a powerlifting program with very little knowledge of what her body was capable of and was testing the waters as my little guinea pig whilst I complete prac hours in order to be a qualified Powerlifting Coach. Little did she know that she would fall in love with it! Paige now has a goal to compete in her first Powerlifting c...omp later this year! Below is Paige's 3rd set of the day doing Deadlifts for 5 reps at 70kg! I can't wait to continue this journey with this lovely STRONG lady!

17.01.2022 WINNER WEDNESDAY Meet Marie-Louise! At 55 years of age, Marie-Louise came to me for Personal Training with a goal to increase her mobility and learn how to move with correct technique. She's always wanted to be able to reach down and touch her toes, and although this may not seem like a big deal to some, it's a massive win for us that she's achieved this goal as of yesterday! ... Marie-Louise has now grown a new appreciation for the fact that MOBILITY IS STRENGTH and is determined to keep herself moving forever! You go girl!!!

17.01.2022 TEAMWORK MAKES THE DREAM WORK Over the past 7 months (excluding the month we weren't able to train due to COVID restrictions) I've had the absolute pleasure of running some fitness sessions for the Waratah Cricket Club and I've never had so much fun running group sessions! We focused a lot on mobility, agility and running drills and its safe to say that every single one of these guys who have been there from the beginning have improved! From barely being able to run an A g...rade team last season, to making it to grand finals this season, these guys have really shown that hard work and most importantly teamwork pays off! Along with a lot of guidance from their new team leader, Udara Weerasinghe Thank you for giving me the opportunity to yell at you all for a good cause Goodluck to you all at grand finals this weekend!

17.01.2022 AGE IS NOT A LIMITATION I would have to say, Marie-Louise is the strongest client I train when it comes to mentality and persistance. She is also currently my oldest client, on the verge of 58 years young. ML has been with me for nearly 2 years but it was only last September when she expressed wanting to lift maximum weight with a Sumo Deadlift. We trained and worked so hard for the first few weeks with light weight at 15kg-20kg to perfect her form to the best of... her ability. Now 8 weeks after progressively adding weight to the bar, she has has pulled 60kg off the ground! She was so surprised she'd done it, that she forgot to smile. But once the camera was off, nothing could have taken that smile off her face today PS: 1.Age is just a number 2.It is never too late to start getting strong 3.Women are made to be strong too 4.Don't be a pussy So proud of ya ML

17.01.2022 FIERCE GIRL FRIDAY Tammil has been training with me for a couple of years now and decided she wanted to try something new to add to her strength training. She wanted to beat shit up and I said 'absolutely'!... Tammil started by learning the foundations of punching and that the most important part is that it comes from the hips. Comparing week 2 to week 5, she is a completely different fighter! Loose, more coordinated and most of all, her confidence has gone up just as much as her heart rate does during these sessions! Literally smashin it girl! Don't get on her bad side #bossbitchfriday #boxing #fitness

17.01.2022 This is Ellen. She has been training with me for 2 years and she is one of the most thoughtful, supportive and funniest clients and friends that I've ever had in my life. Ellen was deployed overseas last year for 7 months and was due to return home next week. But like her and many others, this has been extended for at least another couple of months due to the global pandemic. I still train Ellen online and we keep in contact on a weekly basis and try to video call each other monthly. Thank you for your service and to others who have been deployed, we are thinking of you everyday and even more on this day than any other

15.01.2022 PRE-CHRISTMAS MAX OUTS! For many of my clients, last week was their deadlift max-out week before going on a Christmas break (myself included) and I couldn't be any happier with the progress everyone has made! Each and every person beat their previous PB or set their very first ever PB for this movement. At Essential Training and Fitness, our prime focus is form and every single one of these people maintained the best possible form they could for their lifts. Everyone lift...s differently and we focus on how we can lift in the safest way for that individual. NO ONE walked away with injuries and that's exactly how it should be! See below for weights lifted and video evidence! Marie-Louise: 57.5kg (7.5kg PB in 6 months) Kathryn: 67.5kg (2.5kg PB in 6 months) Nicole: 90kg (10kg PB in 6 months) Sacha: 100kg (first ever PB) Lauren: 115kg (5kg PB in 6 months) Ben: 117kg (first ever PB) Daniel: 155kg (15kg PB in 6 months) Kent: 160kg (30kg PB in 6 months)

14.01.2022 TEAM TAYLOR Meet Taylor! Before leaving for a big 7 month Europe trip last year, Taylor had no desire train. HOWEVER, when she came back earlier this year she was more enthusiastic than ever to start learning how to better her health and fitness! ... 2 months ago Taylor started out with the basics. She was not able to perform a bodyweight squat and could only bench press 4kg dumbbells. BUT last week she benched 30kg on the bar and today squated 25kg for 6 reps! To top it all off, she has already lost over 3% body fat by making slight changes to her eating habits! So happy with the progress this young girl has been making! Keep on kicking T! #progress #icedT #gains #squat #bench #tfw

14.01.2022 Yesterday, Paige competed in her first ever Powerlifting Competition and she smashed it!!! Due to a knee injury Paige could only do a Bench and Deadlift so had to give the Squat a miss. However, she pushed a very easy looking 44kg for her Bench Press and a new PB of 91kg for her Deadlift!!! For someone who was only benching about 25kg and deadlifting 45kg 5 months ago, you've come such a long way! So proud of the progress you have made Paige!!! And so excited to get you into that 100kg Deadlift club very soon ;)

13.01.2022 1 YEAR LATER And like that, 12 months of training with Ellen has just gone by! Happy 1 year anniversary of training Ellen! In the past year, Ellen has achieved SO much more than she thought she was capable of! When she started with me, Ellen knew how to squat, bench and deadlift but it has only been able to increase the weight on the bar over the past year by learning proper technique and how to train smarter! ... Not to mention that she has lost nearly 12% bodyfat over the past year which is almost 9kg of fat! Thank you for trusting me and my methods to get you to the goals you set last year! Now to make new goals, more progress and keep winning! Can't wait to see what the next year brings us :)

11.01.2022 MUMMY MOTIVATION Today was the last session with this wonderful human being before she has her 3rd little bub! Lisa has been training with me for almost 2 years and trained through her whole pregnancy up to now, at 38 weeks pregnant! ... So blessed to have been on this amazing journey with you, Lisa! I cannot wait to meet my first little fitness baby! All the best and see you and the new addition to the family very soon!!!

10.01.2022 MAX OUT MONDAY "I'm never going to be back to the same strength level" is what Tammil told me when she came back to start training again after almost a whole year off. She had stopped due to a knee injury and just life getting in the way in general. Little did she know that she would come in today feeling so fresh that when I suggested doing a heavy 2 today, it turned into her saying "alright let's go for a 1RM then!"... Sometimes the best time to max out is not programmed, it's just when it feels right! 4 weeks ago Tammil was struggling to get back into it with a 25kg deadlift and today she pulled 65kg! 5kg away from her bodyweight! Not to mention, her confidence has skyrocketed so much over the past month! WARNING: Lots of swearing and a littl bit of tears in the video below

08.01.2022 HAPPY PT ANNIVERSARY Happy 1 year anniversary of PT with me, Bel! During our first 12 months of our training together, Bel dropped to her lowest ever body fat percentage, expanded her knowledge of boxing and got into a regular training routine while balancing her full time job and side business! ... I have had such an amazing time training you and look forward kicking more goals over the next year!!!

08.01.2022 AGE IS NOTHING BUT A NUMBER Kathryn is 59 years young and had trained with me in the past but had to stop because life happens. However, she returned in March this year wanting to be just as strong as her 57 year old sister, Marie-Louise, who I also train and have posted about previously. This time last week, we went for her first ever 1RM deadlift and she absolutely smashed it with form and the will to achieve! At 59 years young she is lifting 65kg, which is 5kg more tha...n her current body weight and took just 12 weeks to achieve! I love my job and absolutely adore this human being who is always willing to learn, progress and get stronger in mind and body everyday PS - We washed our hands before and after the high five

07.01.2022 ATHLETE OF THE WEEK A lot of people who are looking to start training with me, often ask "do you only train females?" F#$K NO! I welcome anyone and everyone who shows the willingness to train and achieve their goals. So, here is one of my strongest male athletes! ... Kent has been doing strength training for over 12 months but has never tested his 1 rep maxes. He has been consistant with PT sessions with me since February and 6 weeks ago, he pulled 140kg for a heavy single Conventional Deadlift and yesterday he Bench Pressed 112kg for a 1 rep max! Not only is he stronger than ever but he now understands that there is a lot more to training than bicep curls I'm proud of ALL of my athletes and especially appreciate any man who pushes aside the 'bro science' method of training to learn how to benefit from correct technique and a proper strength training routine. Well done Kent! I'm sure you'll celebrate with a drink or 35 this weekend and that's okay this time around PS - thanks to my spotters Brandon and Joseph

06.01.2022 Listen in around 2:30pm today on ABC Darwin radio for my interview about being a PT during this COVID-19 period (and to see how badly I crumble under the pressure ). Below: a random photo from a random day, for a random time of our lives

05.01.2022 F#$K YEAH FRIDAY Ever since joining TFW, Belinda has loved the idea of training as frequently as possible but struggled to keep herself accountable. Belinda first asked for my help in February early this year and today, her body fat percentage is the lowest its ever been and her muscle mass is the highest its ever been! Since her last scan, Belinda has lost 2% body fat, increased muscle, reduced her alcohol intake, eaten cleaner, started joining group sessions ...again and had a more positive outlook on life Well done Belinda! I promise we will keep working together to help you be the best version of yourself, no matter how much nagging and yelling takes

05.01.2022 MOTHER'S DAY CLASSIC 2020 A deal is a deal! Lauren pulled 110kg as her latest deadlift max so I held up my end of the deal and she got to watch me struggle on one of the longest runs I've done in a LONG time And if you know me, you know I would much rather lift weights over running any day... Lauren had a goal to beat her previous time of 1 hour 4mins from the last 8km fun run. So this morning, 8km was done in 53mins, smashing her last record by a little over 10mins!!! An...d we even did over the 8km mark because I guess she's giving me pay back for all the sessions she's come out from not being able to walk Whats a fun run without a few beach pics #happymothersday #ladiesinpink #mothersdayclassic

02.01.2022 GO LYDIA! Absolutely smashing it dropping 2.7% body fat in 3 weeks and increasing muscle mass by just shy of 1kg!!! If you or anyone you know wants to start seeing results like Lydia's, come on in and get started!

01.01.2022 2019 GOODBYES 2019 was a fantastic year for ALL of my PT clients! However, it is with a heavy heart that I have had to bid a few of you lovely humans farewell in 2019. Some of you have gone on to pursue your dream career elsewhere. Some have gone on without knowing what the next step is, but brought a little adventure into your lives by finding your new home away from Darwin. And some of you have had to put training on hold as you have brought or are about to bring new l...ife into this world. Above all, you have all gone on to live your best lives! I truly wish all of you the best from here on out! Ya'll know where I am if you ever come back to Darwin or, for you strong mamas, once you are ready to return to training!

01.01.2022 GREY GOOSE FOR MY GAL To Lauren and Jack, Happy 'would-be-getting-married' day! Lauren was supposed to be walking down the aisle today but due to obvious circumstances, she has had to postpone to a later date. ... I feel for all my ladies who have planned so much for their big day and have had to work around the issues we face in today's world. However, I hope that Grey Goose and marble chocolate can help fill the void for now! Enjoy your little long weekend together, you lovebirds

01.01.2022 CALORIE INTAKE VS ENERGY OUTPUT Yesterday I asked Jaime to jump on the InBody scanner as I could see that he had become more lean than when I trained him 4 weeks ago. The results showed us that all he needed to do was to eat whatever the f#*k he wanted in LESS quantity, train every so often, move around everyday and get more sleep! Even though Jaime didn't change what he was eating and only lessened the quantity of food being consumed, he still got a wicked result!!! ... In just 4 weeks, Jaime has dropped 5.5% body fat on his own! Well done little Jam Jam!