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25.01.2022 A quick full body workout that targets your aerobic and anaerobic loads. Builds strength and resilience. Challenges your metabolic conditioning and has high levels of muscle fibre activation and volume (220 squats in total). . Heres how to do it: Take 5 sets of dumbbells Mine were... 15s,17.5s,20s,22.5s and 25s Start with single DB goblet squats 15kg x 20 17.5kg x 18 20kg x 16 22.5kg x 14 25kg x 12 Then do double DB rack squats 30kg (2 x 15kg) x 10 35kg (2 x 17.5kg) x 8 40kg (2 x 20kg) x 6 45kg (2 x 22.5kg) x 4 50kg (2 x 25kg) x 2 Then reverse the order until your last set is 15kg x 20 You start each new set on every new minute for the full 20 sets (20mins). The end. Its simple, its satisfying and it goes quick but it certainly tests you. It may be tough to do without a gym so share and save it for later Anyone can do it just choose your DB weights wisely. See more

24.01.2022 Emily and Amelia train with me twice a week to improve their strength, posture and fitness. Every session has a strong focus on single leg/glute work for pelvic stability, anti-extension core drills for posture/breathing, and full body compound movements (performed in a controlled manner with moderate intensity) for conditioning & fitness.

24.01.2022 I wanted to share this video of Kat (only her 2nd session with me) because it demonstrates that there is so much more to this workout from a coaches perspective than it appears.

23.01.2022 A in-depth look at my strength and mobility class tonight. Possibly my favourite class to instruct because we can really go into a lot of detail on biomechanics and kinesiology whilst progressively overloading our members in a controlled environment to build their strength and self confidence whilst reducing pain and inefficiency.

23.01.2022 If you missed our first ever IGTV live workout, here is a glimpse of how it went down. . Its still up on my story until tomorrow morning so if you need something to follow to get your daily movement in check it out. . Its bodyweight only, its high intensity and it will challenge your strength, conditioning and movement capacity. ... . Weve been asked to another one by a number of you so hopefully that can be arranged. . Stay strong, stay active and stay connected See more

23.01.2022 Everyone loves an ab workout so i thought Id share this 3 part core challenge to those of you seeking something new. Each component challenges the core in a different functional way, from limb dissociation, to rotation and anti-extension. . 1/ dive bomber plank/push-up (option). Keep the core/spine rigid as your rock back and forth. (10 reps) . 2/ kick sits - i first came across these during my Zuu accredition and from the start you realise they are capable of crushing your... core. Keeping your hands down will maintain tension on the core and light up your shoulders as well. (10 reps per side) . 3/ hollow body rocks - a gymnastic staple that focuses on anti-extension of the spine. The hollow body rock ups the ante on the static hold as the movement tests your ability to maintain core rigidity during motion. (10 reps) . Complete for 3 sets. Rest as required. . Good luck and let us know how you went See more

21.01.2022 A little flashback to my interview with @womenshealthaus that a client of mine sent me today. Definitely prefer coaching than being in front of the camera but if you get through it there are some exercise demos at the end you may appreciate #needagaptoothsmileyfaceemoji

20.01.2022 There are moments in life you just know youll never forget. Last year hiking over 300kms completely solo through the national parks of Norway 100% changed my life. Those who know me well will attest to that. Im more patient, Im calmer, more resilient, less stressed, ever grateful, giving and kind of more social haha. . But for me, it truly changed my perspective towards how we treat our planet and other people. . Somewhere along the journey i made a life long connection ...with our Earth and our Sun. I was completely at the hands of these two massive round objects. There were times both would wear me down and test my nerve and character during unrivalled levels of fatigue, thirst and pain, never before experienced in my life. And yet since i was completely alone, i felt that both the Earth and the Sun nourished me with warmth, the freshest air, the coolest water and the most colourful skies. They were like your best mates giving you shit more often than not and then picking you up when times were tough. I often was so in awe and full of emotion that i would actually say out aloud i love you! And then i would laugh to myself and think that was a bit silly haha but when you have nothing and no one, then the sunsets, the pain relieving cold showers, the clear skies, the energising glacial swims and the morning sun are the most amazing events you could ever wish for. . I also realised that we need other people to thrive and survive, to share stories and moments with, to hold and to laugh with, to greet us when we come home and to hug when we cry. Every thing and everyone in our lives will push and pull us but the ones that should truly matter most to us are the ones that uncompromisingly protect us, love us and care for us when we are strong and when we are weak. . I am forever grateful for listening to my heart and going on this epic adventure. I thought i was just going to walk and explore nature. I had no idea i was going to learn the lessons i did, build such a deep connection with our planet and become a better human being on the other side of it all. . Excuse the commentary on the video i was on a bit of a high and just soaking it all up haha See more

20.01.2022 Nothing defines my role as a Performance and Wellness Coach more than these 3 words. . Support. Empowerment. Growth. . Growth is our objective, providing direction, focus and perspective.... . Empowerment is our responsibility to raise self belief, breed positivity and create a willingness to explore beyond boundaries. . Support is our pledge grown from the foundations of trust, honesty and compassion. . What a journey its been so far with this great man. See more

19.01.2022 Firstly, if you dont have a jump rope in your sports bag, you are seriously doing your body and bones a disservice. It really is the most versatile and simplistic tool for building your bone density (strength) and the elastic properties of your fascia. . Secondly, if you want to improve your running stamina, stride and speed there is nothing better than performing high knees over the jump rope. It will not only improve your running posture and single leg pelvic/core stabili...ty, but it will also build strength through length in your hip flexors, power up the intrinsic musculature of your feet and boost the resilience in your Achilles/calf complex. . Im using the @rxsmartgearaus #dragrope in this video which requires a lot more arm pumping to keep the speed of the rope up as the thickness of the rope does what it says, it introduces more drag through the air which slows it down considerably (oh and theres no bearings in the handles so that also slows it down). Its a great choice if you want to make jump rope a full body workout. . I would program these into your strength workout warm up using 30 sec efforts for around 3-5 sets with a couple of minutes mobility in between sets. See more

18.01.2022 In this 45 min core and glute (Pillar Strength) session we focused on using various resistance loadings, isometric contractions and extended time under tension to increase neuromuscular and metabolic demand upon the targeted areas. We also utilised irradiation principles to increase global activation of the musculoskeletal system for full body stability and strength. Lastly, we focused on both anti-movement of the spine (protective/functional) and flexion based movements (aesthetic/functional) of the core for all round performance.

16.01.2022 In case you missed our IG LIVE this morning here are some highlights from the session. You can also find the full workout on Tashs story feed for the next 24 hours in case you missed it and would like to still do it . If you do give it a go be sure to tag us and share with your friends and good luck haha . Keep the movement up and keep safe at home ... . Next week i have two special guest that will be revealed in a few days time. Can you guess who they might be??? See more

14.01.2022 Today’s workout began with a strong focus on volume in both bilateral and unilateral movements using 1 minute intervals for bilateral and two minute intervals for unilateral. . After that we repeat 3 rounds of a deadball circuit to put her power, stability and stamina to the test. . If you have any questions about today’s workout please feel free to leave them in the comments below

14.01.2022 Unfortunately due to work commitments there will be no IG LIVE tomorrow morning but heres a look back at what went down last week with Top Aussie Model Shannon Lawson from @chic_management . Thank you to everyone that took part, we were all feeling that one by the end of it

13.01.2022 So i received a nomination to do 10 pushups so i thought Id make a short educational video to help you improve your technique and ensure theyre pain free.

13.01.2022 The equation that weight loss = nutrition + exercise just isnt working in our highly stimulated lives of today. There is a third variable that needs just as much attention as nutritious food and exercise. Its called Stress! and the reason its so critical to weight loss is because one of our primary physiological responses to stress is to release cortisol into our bloodstream. . Cortisol has a wide array of actions but when it comes to weight loss or should i say weight ga...in, it has 3 main actions: 1/ it triggers the release of glucose (fuel) into the blood stream for our vital organs to combat the incoming stress; 2/ it suppresses insulin receptors at non essential tissues and organs so the fuel flows to only the important areas, like our vital organs and especially our energy thirsty brain; and 3/ it converts protein into glycogen and keeps it in stock (fat storage) since the brain cant store glucose itself so the body needs to be ready on demand to fuel the brain against stress (read this one twice!) . If you are under constant daily stress, which lets face it most of us are, then the body works tirelessly in stress mode, constantly releasing cortisol as its supposed to but in a chronic manner and the accumulation of fat storage as a byproduct of glucose in the bloodstream that doesnt get used, especially around the vital organs of the abdomen, builds up. . So we need to seperate ourselves from stressful environments throughout the day. . Stress in small doses makes us all stronger. Chronic stress however causes inflammation, pain, fat storage, disease and cancer. Taking ownership of your daily stress is taking ownership of your health and longevity. When i say i use my breathe to calm myself during stress its not just a load of mythical sh#! I use my breathe to control my stress and in doing so I control the impact the environment has upon my nervous system, my body, my heart and my brain. I use stress to my advantage in growth and deny it from constant invasion to resist decay. . I implore everyone in todays society to take a deep breathe every so often, get a good nights sleep, meditate, stretch, laugh, listen to the ocean and travel. See more

13.01.2022 @taryndonna @jijshainfeld @laniborman making the most of this amazing @sydney weather today. . Todays session consisted of: CARs + mobility/stability warm up into Wall deadbugs ... Isometric bridge variations Unilateral bridge variations Kb Slow eccentric step downs Kb Unilateral pistol box squats Kb press Kb bent over single arm rows Incline pushups Face melters Iguanas Fold outs Mixed in with some grandstand laps in between. All exercises were performed for 3 sets and for 10 reps per side (unilateral) or 15 for bilateral movements. See more

13.01.2022 In this weeks core, glutes and legs workout we use the principles of instability and external force loading through various planes of motion to stimulate reflexive neuromuscular contraction of the core. Training the anti-movement nature of the deep and outer core muscles in this way improves their ability to protect the spine when the body is met with an external force unexpectedly. The posterior chain exercises of the lower limbs in this workout specifically targets the hamstring muscles. This group of muscles is commonly found to be tight and weak within the population. Stretching is often over/misused and strengthening under utilised. Strengthening the hamstrings through full ROM will do wonders for your posture, pain and performance.

12.01.2022 In this 3 part series you will have the opportunity to gain some insight into the work i do at other gyms and in the corporate space. . I have a thirst for knowledge and with that i love to share what i learn so that you too can receive vital information to better understand the human body, how it works and what we can do to help it perform optimally. . In this first part of the series its all about the breathe. Breathing doesnt just keep us alive it gives us a conscious, controllable modality for switching between our sympathetic and parasympathetic states. Its fascinating just how much control we can have over our physiology with just one breath.

12.01.2022 Featuring special guests in order of appearance: @caseyjamess_ @tashgalgut @shannon_lawson @dominiquelissa ... @clairewimphen @annacclair . Looking forward to opening our doors again soon @chic_management @scoopmanagement @chic_development See more

11.01.2022 As a young Australian high jump champion i learnt that what my competitors could jump never mattered to me. What i had jumped previous to that day never mattered to me. When it was my turn, i knew in that moment, what mattered, what really got me over the bar each time when i had never been able to clear that height previously was what i truly believed. What i told myself for those few long seconds before i began my run up. The vision i watched in my mind of every step and mo...vement i would execute to fly clear of the bar. What mattered was that i believed in myself, i believed i could do it and i did. The medals dont matter anymore but the lesson i learnt on those days of triumph i carry with me in every facet of my life. No matter the challenge i will speak to myself with positive and powerful words of self encouragement and always envision the road to victory in my minds eye because if i can succeed in my imagined reality then the odds are far greater that i will succeed when it truly mattters, in life itself. See more

10.01.2022 Welcome to your Saturday Sweat Session. . This was my last strength session with Norwegian model @natasjamadsen before she heads back to Europe for Summer. A great blend of core, lower limb and upper body exercises that challenge stability, mobility and neuromuscular stamina. Ideal for injury prevention, balance, posture and of course boosting bone density and lean muscle mass. . Natasja makes these exercises look quite easy but they are actually very challenging. Her found...ational strength can be accredited to her regular practice of Yoga, Pilates and Weight training. . Here is the workout plan: . 15 min RAMP warm up: R-raise A-activations M-mobilisations P-potentials (nervous system) . Swiss ball complex (60secs each exercise for 1 round) - supermans - ipsilateral deadbugs - stir the pot - hamstring curls (not shown) . Deadball clean to squat x 10 followed by floor presses x 10 for 4 rounds . Dual kettlebell sumo deadlifts x 10 followed by goblet hold tall kneel to hover x 10 for 4 rounds. . Deficit split squats x 10 per leg followed by slider/band mountain climber combo x 10 per leg for 4 rounds. . Filly core complex: single dumbbell hollow hold flutter kicks for 30secs per arm followed by single arm Turkish sit-ups for 30secs per arm for 4 rounds. . The end See more

10.01.2022 @taryndonna is a musical theatre star and has been training 3 times a week for the past month to increase her overall strength whilst maintaining her flexibility as a dancer. . This her session from today that focused on her legs, obliques, abs and arms. . She hit all exercises for 15-20 reps for 3 sets with minimal rest.... . Give it a go and let us know how you went. The #miniband Taryn is using is by far the best on the global market and comes from @blackroll_australia . You can leave any questions about the exercises in the comments below and Ill happily respond asap See more

09.01.2022 As a dancer, Taryn has superior flexibility, balance and coordination. However, instability within her right shoulder and poor active end range control of her left hip flexor complex may limit her performance or increase injury risk. . So today i began teaching Taryn about the importance of performing Controlled Articulation Rotations (CARs) as prehab and how it will maintain joint health and integrity. (Not demonstrated here). .... Then we targeted end range isometrics to build active control, stability and strength (not just passive flexibility) at end range - key to minimising injury. . In both movement types localised and global muscular tension is key to limit any compensation around the joint or throughout the body. . We then moved on to shoulder specific strength work thru multiple planes of motion and muscle fibre recruitment before finishing with a light loading of conditioning work through full hip and knee flexion for improving gluteal, hamstring and quad stamina during repeated efforts of jumping (dance specific conditioning). . . . . . #strengthcoach #movementcoach #dancerstrength #shoulderprehab #hipflexorstrength #isometricexercise #controlledarticularrotations #mobilityvsflexibility See more

08.01.2022 A lot of my clients are models that often travel multiple times a week and can be working on set for many hours making it difficult to get to the gym that day and keep up a frequent routine. Packing a skipping rope, powerband and @blackroll_australia mini roller can really add a lot of value to their day when it comes to taking care of their movement needs. . In this 4 minute video, Ive put together my top 12 powerband strength exercises that can be completed in less than 2...0 mins as requested by @dominiquelissa . Perform all exercises for 10-20 reps depending on the bands resistance and repeat for 3-5 rounds. Skip for 3-5minutes before and after as a warm up and cool down. Use the mini roller as required but Id usually start with the soles of the feet and TFLs. . Merry Christmas from me and thank you for all your support and kindness throughout 2019 See more

08.01.2022 A short excerpt from my very first ZOOM Personal Training session i did with @elliebrinkman this morning. . Ellie was a bit bored with doing the same online workouts so she asked if i would teach her some new training strategies and ways to create variance with bodyweight exercises at home to help her build strength, increase muscle tone and improve her lower back pain she gets after running. . I must admit i was a bit sceptical of working one on one online because i am ver...y particular with movement. However i found it to work really well and was exactly what Ellie was looking for. . Will be definitely be considering these sessions as part of my business moving forward for my other interstate and international clients. See more

07.01.2022 In this IGTV you get the opportunity to test yourself with one of my hardest trainers. All you will need is two dumbbells. The first dumbbell should be of a moderate weight that you can comfortably press overhead. The other should be quite light and will be used only for the last exercise. . This video is of Dom performing her third straight round at the end of yesterdays strength workout so she is already deep in the hot zone . The workout goes like this:... 10 x single arm snatches per side 10 x single arm thrusters (squat press) per side 30 secs per side of single are hollow hold flutter kicks 10 x single are straight leg crunches Rest 30 secs and repeat 3-5 times.

07.01.2022 Todays workout began with a strong focus on volume in both bilateral and unilateral movements using 1 minute intervals for bilateral and two minute intervals for unilateral. . After that we repeat 3 rounds of a deadball circuit to put her power, stability and stamina to the test. . If you have any questions about todays workout please feel free to leave them in the comments below

06.01.2022 Thought Id share with you our last 10 minute round from todays IG LIVE WORKOUT with @shannon_lawson Its completely uncut so you can follow along with me. . Add it to the end of your next workout or do the whole workout like we did today in this format: .... Block 1 - first 5 exercises for 2 rounds 40 sec work : 20 secs rest . Block 2 - exercises 6-10 for 2 rounds 40 sec work : 20 secs rest . Block 3 - (this video) all 10 exercises for 1 round. 40 sec work : 20 sec rest . In our workout you had to hit the minimum reps below within 40secs, if you didnt hit the minimum reps you have to keep going for an extra 20secs and then consequently miss your rest interval. . Exercises and minimum reps: 1/ (squat calf raises x 10 + knee drops x 10) twice 2/ banana rolls with tuck touches x 8 3/ glute bridge to butterfly crunch x 20 4/ hand touch down split leaps x 20 5/ reverse plank 40 sec hold 6/ frog squat x 5 then sprawl x 8 7/ butterfly pushups x 20 8/ glute bridge march with pump x 20 9/ side plank with abduction pulses x 15/side 10/ (10 x high knees + 5 x donkey kicks ) x 4 . Lets me know how you went and share it with your friends if you think they are up for the challenge . #iglive #homeworkout #bodyweightworkout #body #bodyweight #bodyfitness #sweatsesh #modelfit #modelbod #modelbodyworkout #modelbody #sydney #bondi #tamarama #bronte #personaltraining #onlinecoach #healthyliving #mindsetcoach #cardioworkout #strengthtrainingforwomen #fun #wellbeingcoach See more

06.01.2022 3 rounds of... 200m skierg 100m farmers carry at 24kg 50m 5kg overhead walk... 50m 5kg plate walking lunges 250m run 50m resistance band power walk 50 rope gorilla slams Rest 2 mins See more

06.01.2022 A full body back to basics strength session where we focused on unilateral and compound movement patterns to help her find her groove again before finishing with a dose of arms, core and metabolic conditioning. . Lastly, i took Dom outside to recover in the sun and taught her a simple breathing technique for reducing her heart rate and relieving tension :)

05.01.2022 Approximately 60% of the human body is made up of water and much like the oceans our entire construct is continually changing. This means that no movement is ever performed the exact same way. . Training sessions, a bus ride, the shoes you just wore, a yoga class, watching a movie, sleeping or an injury all create new inputs to the CNS and it reacts and adapts tissues accordingly in order to protect the body. . So a movement pattern like the squat for example, may look the sa...me today as it did yesterday but the underlying neurological processes used to execute that movement will constantly adjust and adapt to any new variables and recent changes that may have occurred within the body. . This is why a good coach is not one that knows all the sexiest exercises, looks immaculate, has an online program or follows a strict method, but one that adapts a fluid protocol and chooses the right exercise at the appropriate time based on thought, learning and experience. . Photo credit: @jeffmaranofilm See more

04.01.2022 In this short video i discuss the purpose and performance basics for some of the various waves that can be produced. Its an exercise tool i often see used with poor technique in group training facilities. Efficiency and purpose is key to improving your performance. Enjoy

04.01.2022 If there is one video that will help you understand what fitness is and how it works it is this 2 part IGTV series. . So many of us are conditioned to believe that high intensity workouts will improve our fitness, which they do but is there a better way? Well there is and it wont leave you feeling dead! at the end of it. . In part 2 of this series we look at why we as a population are conditioned to think that carbohydrates are the preferred source when it comes to exerc...ise. In fact, carbohydrates are a limiting factor and the main reason we fatigue. Thats where fats kick ass, pretty much an endless supply and amazing bang for a fat buck $$$. . Leave any question below and Ill be happy to answer them in my next video. See more

02.01.2022 Highlights from one of my small group training sessions at Sweaty Soul over the weekend. Working towards a common goal with your besties is a great way to achieve your goals and overcome resistance. Group training has also been show to elevate Oxytocin (often referred to as our love drug) levels by far greater amounts than simply exercising alone, enhancing your mood, happiness and reproductive system. @taryndonna @jijshainfeld @laniborman @ariane_sallis

01.01.2022 You can have an army of 1000 troops but if you cant communicate with all of them then your army is only as strong as those you can command. . Foundational Strength Training is more about (neuromuscular) communication and muscle fibre / motor unit (personnel) recruitment to provide a strong and stable position from which you can then tolerate and overcome much greater forces (resistance). . Using irradiating tension to isolate specific joints and isometric contractions are ...two proven methods to increase neural drive to a specific muscle tissue. This ramping up of motor unit recruitment of a specific region improves the communication pathways between the nervous system and those muscle fibres (stability). Reducing the need for larger prime movers to perform their secondary task of stabilisation and instead focus more so on their primary purpose of moving the load (resistance) from point A to B. Put simply, one muscle isnt overworking to compensate for another that may be underworking, this is known as neuromuscular efficiency. . The net result is an increase in safety, longevity and ability of all the structures involved in producing force. . This video of @mikaylaschnabel s first session with me illustrates just some of the foundational strength training protocols i use to improve neuromuscular efficiency. . Getting stronger doesnt always have to mean more muscle or bigger muscles. Getting stronger can actually be gained simply by being able to access all the muscle tissue you have. . Id rather an army 100 strong that all do as i say then an army of a thousand that do as they wish. . The brain is the commander, the muscles are your army. . Share this with your mates, it may save them from injury and it will definitely make them stronger. See more

01.01.2022 Hills sprints & CO2 tolerance training . Warning!!! This one is not for the faint hearted . But if you want to improve your mind and body health, your adaptability to stress, you bioavailability to oxygen and your breathing mechanics and physiology then youll love the benefits of this mentally challenging session.... . There is a very close correlation between CO2 tolerance and anxiety; the better control you have over your breathing, the less generalized anxiety you feel. No matter who you are, the ability to control your nervous system to manage anxiety and arousal is imperative for health and performance. Low anxiety equals low cortisol. And low cortisol equals less stress, less fat, more muscle, and better physical and mental performance.

01.01.2022 Kane came to me for some assistance as he was experiencing some pain and discomfort in parts of his body during exercise. He regularly does Yoga and at times feels pain in his lower back during class so after a lengthy chat on the phone he dropped by @sweatysoulsydney to learn about the body and what he can do to improve his condition. . We began with a functional movement screen (not shown) to assess his mobility, stability and overall movement capacity. He displayed great r...ange of motion and sound movement, what was missing was simply a good understanding of the relationship between his pelvis, core and shoulder girdle which together make up The Pillar. . So i put together a home exercise program for him to improve the relationship between his rib cage and pelvis. . Ensuring good alignment of both allows for optimal muscle fibre recruitment of the core and gluteal muscles which not only protect the spine but also improve power and strength, stability and safety, diaphragmatic breathing mechanics, digestion, stress tolerance and more. . Since his program is mostly high rep, low-moderate intensity neuromuscular performance work, Ive asked him to perform these exercises daily because they wont over stress the body (so recovery is quick) and more frequency or practice solidifies learning, memory and permanence. . Within a couple of weeks his posture and core strength should improve, his lower back pain should subside and he will be able to return to yoga with a better understanding of anatomical positioning, maintain the ability to breathe diaphragmatically within all positions and can continue to practice yoga pain free. See more