Empower PT and Nutrition in Bondi, New South Wales | Sport & recreation

Empower PT and Nutrition

Locality: Bondi, New South Wales

Phone: +61 2 9160 8001

Address: 101 Bondi Road 2026 Bondi, NSW, Australia

Website: http://www.empowerpersonaltraining.com.au/

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 Client of the Week Dean Michel is now an impressive 6kg down. For the last 12 months Dean has faced challenges working from home - so he now makes sure he comes to the gym to burn extra energy and relieve stress. Best of all - his nagging shoulder pain has now gone! Great work Dean and trainer Patrick Koutsoukis. Craig Smith Tyler Constable Mark Scott Sean O'Mara

24.01.2022 Shana Tova to our wonderful Empower community. Wishing you all a happy, healthy, prosperous and sweet new year.

23.01.2022 Was a thrill to have Harry Potter drop by this week and lend a helping hand as he prepares for the Quidditch World Cup!

22.01.2022 TUESDAY TIP - THE BENEFITS OF BONE BROTH Bone broth is highly nutritious and it’s possible that adding it to your diet may provide a whole host of health benefits. Click below to find out more ... https://empowerpersonaltraining.com.au/tuesday-tip-the.../

21.01.2022 Join us Saturdays at 8am for Sean’s world renowned Move class, leaving from the studio and heading to Waverly Park for an hour of outdoor fun. Don’t miss it!

21.01.2022 Client of the Week is none other than Patty’s favourite ... the gorgeous Elli. Four times a week Elli trains at the Empower studio improving not only her body, but her mind and mood. She has seen improvements in her fitness, endurance and more strength in her arms and legs. After her progressive resistance training Elli enjoys challenging herself on the Theratrainer (electric bike). Elli is proof that exercise doesn’t have to be boring ... her sessions include lots of banter and a ripper 80s sound track!!!Patrick Koutsoukis Craig Smith Mark Scott Sean O'Mara

21.01.2022 Never assume that loud is strong and quiet is weak ... Our prestigious Client of the Week has been awarded to the unassuming David Gross. He has been the model client - tracking his food every day, working hard in his PT strength sessions and turning up every lunch time to do his own workout. It’s always the quiet ones you have to watch!!! Patrick Koutsoukis Craig Smith Sean O'Mara Mark Scott

19.01.2022 TUESDAY TIP - Green tea is sooooo good for you. Unlike black teas, it is not processed much before it’s poured in your cup, so it’s rich in catechins (antioxidants). Research shows that green tea: Improves blood flow... Lowers cholesterol Helps prevent high blood pressure Helps stabilise blood sugar Sipping tea helps you slow down and relax. A natural chemical called theanine found in green tea can provide a calming effect. But perhaps the biggest benefit, which you get right away, is just taking a tea break. Here’s how to make your next cup: Don’t add green tea to boiling water. It’s bad for catechins, those healthy chemicals in the tea. Better to use 160-170 degree water. Add lemon. Vitamin C makes the catechins easier to absorb. Dairy, on the other hand, makes it harder to absorb them.

19.01.2022 TUESDAY TIP - EATING MORE HEALTHY FATS WILL LOWER YOUR RISK OF HEART DISEASE Heart disease is the leading cause of death worldwide. Unlike saturated fats, polyunsaturated fats found in fish, seeds and nuts should make up part of a healthy diet. Click below to read more ... https://empowerpersonaltraining.com.au/tuesday-tip-eating-/

17.01.2022 Client of the Week Dani Sher joined Empower after suffering a back injury. His experienced trainer Mark Scott conducted a comprehensive postural assessment which resulted in a customised strength and mobility program. Dani has been very consistent with his training and has seen sizeable gains in his strength and core which has significantly improved his back pain. He has now joined in the small group cardio classes to supplement his 2 resistance training PT sessions per week. He has also started enjoying some running and swimming. So far in the Empower 42 Day Challenge he has lost an impressive 3kg. Well done Dani - we look forward to more great results. Patrick Koutsoukis Craig Smith Sean O'Mara Tyler Constable

16.01.2022 DO YOU MEET THE CURRENT GUIDELINES FOR 1864 years? Accumulate 150 to 300 minutes (2 to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 to 2 hours) of vigorous intensity physical activity or an equivalent combination of both moderate and vigorous activities, each week. DO MUSCLE STRENGTHENING ACTIVITIES ON AT LEAST 2 DAYS EACH WEEK Regular muscle strengthening activities will help to:... Manage blood pressure, blood sugar and blood cholesterol levels; Prevent and control heart disease and type 2 diabetes; Improve posture, mobility and balance; Reduce the risk of falls and injury; Maintain your ability to do everyday tasks. See more

16.01.2022 Client of the Week is awarded to Miiko! Miiko was on fire last week participating in group classes, almost literally Saturday at the park On top of that she saw improvement not only in her strength but in her neck pain, which has drastically reduced thanks to her individualised program. Great work Miiko! Craig Smith Sean O'Mara Patrick Koutsoukis Mark Scott

14.01.2022 A big congratulations to our Client of the Week Steven! Steve is embracing his 6 week muscle gain challenge, upping his food intake with lean proteins and complex carbs to compliment his increased training output. We’re very excited to see his gains over the next few weeks and into the future. Well done Stevooo Patrick Koutsoukis Craig Smith Sean O'Mara

14.01.2022 TUESDAY TIP ... HOW IS OUR FITNESS AFFECTED BY AGEING? Metabolism slows down, mobility decreases, bone/joint strength decreases, muscle mass declines. Good news is these can all be delayed with the right type of exercise. Click on the link below to learn more. https://empowerpersonaltraining.com.au/tuesday-tip-how-is-/

14.01.2022 Client of the Week is awarded to the legendary Patrick PAPOU Demos. Always arriving early with a cheeky grin ready to smash his cardio before showing Craig Smith a thing or two on the weights. Patrick has seen huge improvements in his mobility and pain in his joints has decreased since starting his training. Keep it up Patrick! Patrick Koutsoukis Sean O'Mara Mark Scott

13.01.2022 A huge congratulations to Omar who has just ticked off a big milestone, 10kgs lost in just 9 weeks! Omar has been meticulous with his food diary, and has made sure he’s getting over 10k steps a day. These habits along with his consistent training have him ready to crush the next milestone. Bravo Omar! Craig Smith Sean O'Mara Patrick Koutsoukis

13.01.2022 Client of the Week goes to Lachlan Demos. Lach has made huge strides forward in his rehab after having knee surgery. Easing back into resistance training with Patrick and doing his rehab exercises at home has seen his strength and mobility improve rapidly. Keep up the great work Lach! Craig Smith Sean O'Mara

12.01.2022 Let’s take a minute to appreciate our Client of the Week Adrienne. Not only did Adrienne start a new job last week, she also survived both her children’s birthdays, and on top of all that she set personal bests on all 5 exercises in her current program. That’s what we call an Empowered week! Amazing effort Adrienne Sean O'Mara Craig Smith Patrick Koutsoukis

10.01.2022 Congratulations to our Client of the Month for September, Omar. Just 6 weeks into his Empower journey and Omar is seeing incredible results, not only is he stronger and more flexible, he’s also 6kg down! Consistency is key and Omar has set himself up with sustainable changes that are already paying off. Well done! Craig Smith Patrick Koutsoukis Sean O'Mara

09.01.2022 Client of the Week is awarded to Natalie. Nat had a very productive week, attending multiple group classes, walking the dog, but most importantly helping her students finish year 12! Congratulations Nat! Patrick Koutsoukis Sean O'Mara Craig Smith Mark Scott

09.01.2022 Congratulations to client of the week Jeff Hakim. Jeff has taken on board every bit of Craig Smith’s advice and smashed the first 5 weeks of his Empower journey out of the park, losing an impressive 5kg so far! Keep up the great work Jeff, we love having you as part of the Empower Community

09.01.2022 A big shout out to Liane Norman who’s had a milestone week of personal bests! Not only is she now leg pressing twice her body weight, she also performed 15 push ups, an amazing feat considering her goal a few months ago was to do just 1! Well done Liane, your progress is impressive and inspiring Patrick Koutsoukis Craig Smith Sean O'Mara

09.01.2022 The first instalment of Smithy Says is live with a guided tour of our newly renovated studio! Craig Smith

08.01.2022 How do you improve your golf swing? Just ask our client of the week Karen Smith (no relation to the legendary golfer Craig Smith) who works so hard in her PT sessions with Patrick Koutsoukis (worst golf swing ever) to improve her flexibility, balance and strength. Grip it and Rip It Karen! Mark Scott Sean O'Mara

08.01.2022 October has come and gone and our Client of the Month is awarded to Rachel Bell. Rachel has taken every step she can to ensure success, walking everyday, logging her food, group classes and of course resistance training with Craig. She’s now lost over 8kgs and her strength increases are amazing. Well done Rachel! Craig Smith Patrick Koutsoukis Sean O'Mara

08.01.2022 Our newest Client of the Week is Jana Wolf. Jana outdid herself last week by smashing her weekly goal of coming to the studio 4 times on top of her PT session. Love the consistency Jana, keep up the great work! Patrick Koutsoukis Craig Smith Sean O'Mara

06.01.2022 Kudos to Year 12 student Lawrence Tchoudnovski - Empower’s Client of the Month aka Mr January. Lawrence’s weight training sessions with Professor Craig Smith and Empower group cardio classes are really boosting his brain health as your brain remembers more when your body is active. All the released endorphins make Lawrence so happy and relaxed - he is a favourite in the studio. ... Way to go Lawrence you legend Patrick Koutsoukis Sean O'Mara Mark Scott Tyler Constable

05.01.2022 Congratulations to our Client of the Week Catherine. Catherine’s strength is increasing every session, thanks to her eagerness to push her limits and doing extra training in her own time. Well done Catherine keep up the great work! Craig Smith Patrick Koutsoukis Sean O'Mara

05.01.2022 A big congratulations to Abbie who this week well and truly conquered her long term goal of performing an unassisted chin up! Her hard work and dedication since starting her training has paid off, next up is 3 in a row!

04.01.2022 WE WANNA SCREAM & SHOUT BECAUSE SCHOOL IS OUT ... Congratulations to the Year 12 Rose Bay Secondary College EMPOWER Tuesday afternoon boys. Let the next adventure begin ... Patrick Koutsoukis Gabe Joseph Craig Smith

03.01.2022 Congratulations to our Client of the Week Eric. Eric has been on a roll lately, upping his training volume throughout our recent challenge which has resulted in him gaining 3kgs of lean muscle. He’s now feeling stronger than ever and ready to continue his progress. Keep up the great work Eric! Sean O'Mara Patrick Koutsoukis Craig Smith

03.01.2022 Well done to Zac for being the inaugural winner of our Weekly Goal prize draw. For every weekly goal our clients set and achieve they’ll get an entry into the monthly draw. Already seeing some great results with the goal board keeping us all accountable. Sean O'Mara Craig Smith Patrick Koutsoukis

03.01.2022 Who said learning isn’t fun? Thanks James Dimitroff Balance Health & Performance for educating us further on shoulder impingements and knee pain. Craig Smith Tyler Constable Mark Scott Patrick Koutsoukis Sean O’Mara

03.01.2022 Say Hello to Miss November! Our Client of the Month for November is Jayne. Throughout the month Jayne has shown amazing consistency, running up to 6 times a week plus planning and tracking her nutrition. All of that has lead to an impressive 2.5kg loss and a solid improvement in her running pace. Well done Jayne and let’s keep going strong! Sean O'Mara Craig Smith Patrick Koutsoukis Mark Scott

01.01.2022 TUESDAY TIP - ARE YOU EATING NUTRIENT-RICH FOOD? Click on the link below the picture to learn all about micronutrients and what foods are nutrient-rich.

01.01.2022 TUESDAY TIP - 5 MENTAL BENEFITS OF RESISTANCE TRAINING We all know the many physical benefits... but here are 5 PSYCHOLOGICAL BENEFITS of resistance training https://empowerpersonaltraining.com.au/tuesday-tip-5-menta/