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empoweredpersonaltraining

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25.01.2022 How do I still increase fitness, strength and muscle? Intensity! This is a key factor to increasing fitness and building muscle and strength due to increase demands on the body that demand adaptation. However few of us know how we can easily manipulate the intensity of a workout without simply increasing weight, and right now few of us have the ability to do that. So here are some intensity techniques. ... - Time Under Tension - slow down your reps try a 2-0-4 Tempo (concentric phase-pause-eccentric phase) - Supersets - do 2 exercises back to back- either a compound then isolation of the same muscle group or two exercises for opposing muscle groups. - Decrease rest - try 30 seconds instead of 1 minute - Intensity increase technique - for example a dropset - 12 squats and then 12 squat pulses or if you have weight decrease by 20% and try again without rest for AMRAP (As Many Reps As Possible)

17.01.2022 You too can change your life even whilst at home in lockdown. Another 6 weeks but dont let that stop you improving your health and fitness now. I offer options to fit anyones situation: * Full 8 and 12 week challenges * Online bootcamps * Home workouts * Nutrition plans ... * Zoom coaching sessions Here is an awesome testimony from a current client who has seen great results at home. I loved doing the 8 week challenge with Ollie- I appreciated the scientific approach to weight loss and the guidance he provided to make sure I kept seeing results. More than just changes in weight, I saw significant improvements in my strength, and have been able to lift heavier than I have in a long time through the structured weight training program. Ollies online bootcamps were challenging and fun, and provide a great sense of community during a time where we cant physically meet together. I saw huge improvements in my cardiovascular fitness and my flexibility. Not only that, but I have been able to change unhealthy behaviours related to stress, and have noticed that my mood and anxiety levels have significantly improved. Im so happy with the support and encouragement that Ollie has provided, and would recommend working with him to anyone! DM now to get started today

16.01.2022 Here is another testimony of what you too can achieve when you set your goals, follow the best advice and guidance and never give up. I have really enjoyed the 8-week challenge and the holistic approach to health and wellness Ollie has provided. I started out with the aim of losing a few kilos, improving my strength and eating habits, but I have ended up with much more! My attitude and relationship to eating and exercise has completely changed thanks to the guidance and sup...port of Ollie’s online nutrition and exercise programs. Through the fantastic variety of fun and engaging exercises via online boot camp, weight training and recovery days Ollie has to offer, I now look forward to my workouts, challenging myself and celebrating success instead of punishing my body. Ollie’s support with nutrition has been amazing and ensured that I have continued to see results in my body composition, eating and exercise habits. My will power is now my strongest muscle, I have exceeded the goals I set myself at the start of the challenge and I was able to do this all via Ollie’s online platform with his brilliant advice. I highly recommend Ollie to anyone looking to change or improve their health and wellness, he is always supportive, professional and encouraging! This client has lost over 8kg in 8 weeks! Start your journey today, DM me now it’s never too late to start and you can do it at home right now!

15.01.2022 WEAK BACK? your problem could be weak and under activated glutes. Often the issue of a weak back can be to do with the hips, so to address this issue you need to do the following exercises regularly and correctly. - Squats, deadlifts and barbell hip thrusters but with full extension through the hips when completing the exercise to properly activate the glutes. - Often when we don't properly extend our hips and activate our glutes we compensate with lumbar extension (lower ba...ck) to complete the lift. - start to involve these exercises and proper technique in your workouts and see the improvement over the next few weeks and months. #empoweredpersonaltraining #fit #glutepower

15.01.2022 Combat The Stress This has been a time of high stress for a lot of us. Stress can cause a lot of negative effects in our bodies. Stress leads to high cortisol levels which in turn leads to *Poor nitrogen balance - leading to muscle loss ... *Impaired thyroid function - resulting in a decrease in metabolism *Low serotonin - your happy hormone *Low melatonin - resulting in poor sleep *All this leads to feeling hungry To COMBAT the stress try these 5 things *Create a bedtime routine - get to bed earlier and minimize technology near sleep time *Exercise regularly - this reverses many of the side effects of stress *Take time to think upon the positive things in life *Talk to people - stress can be due to feeling like you are alone in this, you are not. *Meditation and prayer - slow the heart rate down with a time of peace and tranquility See more

15.01.2022 HIIT session to put at the end of any workout. I have previously talked about HIIT being an incredible fat burner and this workout is no exception, try it next time you go to the gym. 30seconds on 10seconds off - Jump Squats - Mountain Climbers ... - Push Ups - Flutter Kicks - Broad Jumps Repeat this 2x rest for 1minute and then do 2 more rounds. See more

15.01.2022 This is Josh @Nzn8iv3, he completely transformed himself whilst doing the 12 Week Challenge this year! He lost 16kg whilst gaining lean muscle and seeing his fitness significantly increase. Im the type of person who is competitive and figured the 12 week challenge was exactly what needed to get my 'A into G'. My starting weight was 101 kg and I came in at 85kg after the challenge was finished. Ollie helped put me in a position where I had to re-evaluate much of what I w...as doing prior to the challenge and helped me build a much clearer and simpler approach to both my training and nutrition. Ollie has a keen eye for identifying if something needs to change for efficiency sake and has a knack for elevating your heart rate where needed. I highly recommend giving the challenge a go. The lessons I've learnt are life lessons I'll share with my family for years to come. Thank you Ollie - Josh Tanenui You too can transform yourself as there is an 8 Week Challenge starting January 20th. Get involved and DM for more details. #transformyourself #fit #8weekchallenge #newyearnewyou #dontwait #quitexcuses #empoweredpersonaltraining See more

14.01.2022 HIIT Training love it or hate it, it works. HIIT simply stands for High Intensity Interval Training. * It has been shown to * burn more calories in a short amount of time, * it can increase your metabolism for up to 24hrs afterwards... * is great for fat loss. Example Sprint 20 seconds and then walk for 40 seconds and repeat 10x Example Battleropes 30 seconds rest 30 seconds - Box jumps 30 seconds rest 30 seconds and repeat 5x So next time you train add some HIIT into your workout #empoweredpersonaltraining #HIIT #fit #fatloss See more

13.01.2022 You too can change your life even whilst at home in lockdown. Another 6 weeks but don’t let that stop you improving your health and fitness now. I offer options to fit anyone’s situation: * Full 8 and 12 week challenges * Online bootcamps * Home workouts * Nutrition plans ... * Zoom coaching sessions Here is an awesome testimony from a current client who has seen great results at home. I loved doing the 8 week challenge with Ollie- I appreciated the scientific approach to weight loss and the guidance he provided to make sure I kept seeing results. More than just changes in weight, I saw significant improvements in my strength, and have been able to lift heavier than I have in a long time through the structured weight training program. Ollie’s online bootcamps were challenging and fun, and provide a great sense of community during a time where we can’t physically meet together. I saw huge improvements in my cardiovascular fitness and my flexibility. Not only that, but I have been able to change unhealthy behaviours related to stress, and have noticed that my mood and anxiety levels have significantly improved. I’m so happy with the support and encouragement that Ollie has provided, and would recommend working with him to anyone! DM now to get started today

11.01.2022 Want to lose weight? Gain some muscle? Get fit? Start a positive habit for life? This challenge is for you! Up to 5 sessions a week, nutrition plan set out just for you and all the help you need along the way. Its about a complete body and life transformation. DM for more details! #8weekchallenge #fit #weightloss #enpoweredpersonaltraining

09.01.2022 What an awesome transformation this is! Dan completely smashed the 12 Week Challenge late last year and lost 12kg and has taken back control of his life and health. This guy has an incredible attitude and never gives up. "When I started the challenge I was 105kg, through the three months with Ollies guidance, eating right and working out with other wonderful people I got down to 93kg which was an amazing achievement for myself and Im so happy to have done it and I de...finitely want to do it again to see what other goals I can achieve" - Daniel Munro You too can transform yourself with the next 8 Week Challenge starting January 20th just $70 per week for unlimited small group PT sessions. Get involved and DM for more details. #transformyourself #fit #8weekchallenge #newyearnewyou #dontwait #quitexcuses #empoweredpersonaltraining See more

08.01.2022 Starting NEXT WEEK! My first Online 8 WEEK CHALLENGE. Don't over think just do it! Workout in the comfort of your own home and improve your health and wellness on YOUR TERMS. 3x Online Bootcamps every week 2x Personalised Workouts Personalised Nutrition guidance and info Just $40 per week for Professional Coaching... DM now or comment below to get involved. No requirements just a desire to change. This is for you See more

08.01.2022 12 Week Challenge Sign Up! Starting August 17th, this 12 Week Challenge will equip you with everything you need to achieve your personal health and fitness goals just in time for summer! Dates: 17th August - Nutrition Seminar 19th August - Challenge Begins... Upfront cost:$50 to cover nutrition seminar at the commencement of the challenge, as well as a meal prep work shop to equip you with the knowledge and skills to achieve your goals. This also includes before and after photos, as well as individual weigh and measure sessions. Weekly cost:$70 per week(via direct debit). This includes unlimited attendance to small group PT sessions, as well as weekly nutrition advice. Location: Jetts Gym Knoxfield (non-members are also invited to sign up at no extra cost). Sign up now http://www.123formbuilder.com/f/membership-application-form More details to come.

06.01.2022 Michael did our 12 Week Challenge and smashed it! The 12 week challenge was the first real experience I had with consistent training, apart from solo sessions with Ollie ( who reassured me I'd survive ) and my only regret was not doing it sooner. I found Ollies meal plan well balanced and provided plenty of recipe options to keep things fresh and fairly easy for a not so great chef like myself. Along with Ollie, the group of people who undertook the challenge quickly bec...ame my new gym mates, which made staying accountable in and out of sessions even easier with a very active WhatsApp filled with further meal ideas and support. The workout sessions were always intense and fun, never void of either, Ollie finds a nice balance of having a laugh and getting the job done. The results, were exactly what I wanted, increase in strength and size, better approach to food and ultimately the confidence to go back in every day. Michael Riley - 27 You too can take up the challenge and transform yourself with the next 8 Week Challenge starting January 20th just $70 per week for unlimited group PT sessions. It's not too late to get involved, DM for more details. #transformyourself #fit #8weekchallenge #newyearnewyou #dontwait #quitexcuses #empoweredpersonaltraining See more

03.01.2022 With the current landscape in our country changing we need to change with it. It is a stressful time for all, making it even more important to continue to pursue your health and wellness goals. With that in mind, to help you out I am now offering a complete array of Online Training options at very affordable prices. DM or comment for more info. Online Training - 45min session - Live training with program... - Written for your specific goals, needs and equipment available in mind - Perfect for those that lack self motivation and need some extra help with locking in technique and are not confident in working out alone. Online Coaching - New Programs each week to keep you engaged and motivated in hitting your goals - Tailored towards your individual needs and goals and equipment available - Accountability messages after each day, checking in on how you went - Live updated programs so both trainer and trainee can view current progress - Optional: nutritional guide and tracking, reviewed once a week to maintain accountability and ensure optimal results Online Bootcamp - Every Monday and Wednesday at 5:30pm and Saturday at 9am LIVE via Zoom - A fun and engaging bootcamp delivered right to you in your home - Be motivated by working out with others home - Help manage stress and build health and fitness during this time #onlinecoaching #onlinebootcamp #onlinetraining #stayfit #letsdoittogether #empoweredpersonaltraining