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Flinders Street Athletic Club

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25.01.2022 September 28th Outdoor PT at Elsternwick Park Is Going To Be Up & Running September 28th = 12 weeks until Christmas. That's more than enough time to get in great health, fitness and shape so you can take full advantage of your summer holiday festivities.... Melbourne's going to open up then. To make up time from being locked up in prison you can bet I'm personally going to be living it up basking in the sun, playing tennis, golf and visiting all my family and friends that I haven't seen in a while.. socially distanced of course! And we're going to do it looking and feeling our best. I'm going to help you achieve this too. IF you train: Me as your PT Your nutrition and training plans done 1-Hour PT sessions as we don't mess about Weekly follow ups and results progress tracking Before & afters, measurements, you name it Support and guidance every step You'll be training like a pro with results to show for it. The hard work for you is turning up to your sessions yet then again it's outdoors in the sun so it should be easy. Book here: http://bit.ly/Outdoor-PT - Gordon

25.01.2022 Business Owner Scott Gets Shredded Scott came in wanting help with his nutrition and training after a period of time hyper focused on his work and letting his fitness slide. Being a busy business owner who traveled interstate and overseas regularly we knew we had to make his plan simple yet effective. We did the hard work in the gym first focusing on improving his strength and mobility through weight training programs that were tailored to him.... Weekly he'd train 1 or 2 hourly PT sessions with me following those up with an additonal 2 sessions on his own during the other days following the fitness and strength training program I created for him. Once we established a base where he was getting fitter, stronger and training hard safely without any sign of injuries we switched his nutrition and training program up to focus more on fat loss. Want results like Scott? Enquire about a personal training package today: https://bit.ly/PTEnquire

24.01.2022 Training Highlights Kate, Alyssa and Kara doing work first week back in the gym. Focus is working range, controlling the exercises and using a comfortable enough weight to work up a sweat and get in a good workout. Basically building up training confidence, strength and fitness so we keep smashing it (training harder) later on without getting injured.

23.01.2022 Fitness Goal Motivation Is A Skill You Can Learn You don’t wake up one day motivated to go to the gym, eat healthy and decide to get into your best shape so you can look on point at your next social event. Motivation is a skill you learn and it takes practice.... There’s so many forms of motivation and what I do personally is use all of it, no discrimination against any form of motivation. From extrinsic motivation wanting to get into photo-shoot ready shape so I have great photos for our website to intrinsic motivation, staying fit and healthy so I can enjoy life with my family, friends and future children for as long as possible. In this video you’ll learn how you can take advantage of: - The values factor - Using your current or past pain [0:50] - Your doubters, enemies & haters [1:24] - Remembering past success[2:03] - Setting individual rewards [2:50] Gordon

21.01.2022 Is Strength & Weight Training The Missing Link To Improving Your Sporting Performance? You'll get to a certain level playing a sport itself, you'll acquire the technique, skills, strategy and minimum fitness levels to play the game. Take for example tennis (because I've started taking up the sport), if I was to only play tennis as part of my fitness routine, attend a few classes and get a few coaching lessons I'd get good but I'd hit a plateau because there's more to it than ...Continue reading

20.01.2022 The world is opening up again. Here's what I plan with clients to get them back on track ASAP. Post time away from training, post holidays, post having kids, post injury and even post COVID. ..procedure is the same.... Read here: http://www.flinderstreetathleticlub.com//health-regime-4-/

20.01.2022 Today David rips his first 3 chin-ups in 30 years! What an accomplishment and I bet he's strutting around the streets of Elsternwick like Arnold Schwarzenegger in his bodybuilding prime right now David approached us when I was training clients in the park after the main lockdown. He wanted to get back in shape, get fitter and stronger. I remember assessing him and knowing we had a bit to do rather than simply exercise. In the beginning we focused on:... Strengthening shoulder stabilisation & mobility Stretching out hips and hip hinge movement Overall strength with weight training Improving his strength endurance and fitness If you only exercise without knowing what you need to strengthen, you're always going to run into plateau's, get injured and get bored of training because you can't do anymore advanced programs or exercises. This is never a problem for David and it's why I always recommend an individualised training program over group classes or generic online programs if you want to take your training experience and results to another level. How we structure David's programs currently in his 1-hour sessions: Start with a focus on strength and performance. Heavier weights here with a compound exercise such as a Squat, Deadlift or Bench. Rep ranges will change depending on his program. This is where we want to see strength increases every week with solid form. Note: If you're a beginner, your pure strength rep range will be higher, 8+, so you wouldn't be lifting as heavy as you won't have the endurance to replicate reps with the heavier weights. It's safer for you and as you get fitter and stronger than your rep ranges can come down. Middle of workout get into more lactic acid producing workouts to keep or build lean muscle which helps keeping the weight off. This could be supersets, 10+ reps, drop sets or circuits. End of the workout we'd finish with any remedial exercises we need to work on such as rotator cuff, core, glutes; or arms because you know, who doesn't like training arms right! David is 62 years young, if he can get fitter, faster and stronger. You can too.

19.01.2022 Ask better questions and you'll get better answers. How can you get to your fitness and training goals more efficiently without sacrificing more of your time? Ask an expert if there's a better way than what you know. Train in the morning, book it into your calendar where there are hard consequences if you miss the session, seek support, seek accountability, how do you make it so enjoyable that you can't wait to wake up in the morning to start your health, nutrition and fitnes...s routine? Be open to new experiences. If there's a will, there's a way. If it's a matter of low energy, you want to be healthier but you physically can't get started on your own, get the support to get you started. If it's a matter of deep down knowing you need to train but never having the time, as yourself better questions, make the changes you need to and commit to those actions. Gordon

19.01.2022 Fat Torching Leaner Legs Workout A1: BB Squat 10-12 reps into A2: Walking DB Lunges 10-12 reps into A3: Heel Elevated DB Squats 10-12 reps... Rest 75 Seconds X 4 Sets B1: Machine Leg Curl 10-12 reps into B2: Romanian BB Deadlift 10-12 reps into B3: Fit Ball Leg Curl 10-12 reps Rest 75 Seconds X 3 Sets Lets face it, there's only so much you can get out of running outdoors, home workouts and virtual classes. If you want to get more efficient results; leaner, fitter and stronger, get into some weight training with programs that are made specifically for you and your goals. Learn how to master your unique body through nutrition and training so you can train in a more advanced way similar to what Jess is doing here. Our much loved PT service is going to be available again here in Elsternwick where we work with you in person 1-on1. You get the confidence in knowing you're doing the right exercises specficially for you correctly and effectively. Plus you get to see yourself get fit as and see your body change. Enquire about PT here: https://bit.ly/PTEnquire Chat soon, Gordon

18.01.2022 Create Effortless Motivation To Achieve Your Health, Fitness & Training Goal HINT: If you can only think of 10 or so reasons why losing X amount of weight or how transforming your body and lifestyle is going to benefit you, your family and the people you care about...... That's not enough. You're going to have a really hard time being motivated Here's how to fix that

13.01.2022 Level UP To Keep Yourself Motivated Jess rips through a 6-12 training method. The heavier 6 reps (first exercise) recruits more muscle fibres teaching her to get stronger whilst the lighter 12 reps (second exercise) produces more blood flow to the area to create lactic acid which is great for improving her fitness, building lean muscle and creating better body composition.... You'll keep yourself motivated by seeing results. By improving your performace your results will always get better. How do you improve your performance? With a plan... No plan and you'll be doing the same workout, same exercises within the same rep ranges creating no challenges for your body and fitness except for in the first 1-2 weeks when everything new works. With a plan... Your program changes at least every 4-5 weeks stepping it UP from your previous routines so you're continually challenging your body, getting stronger and healthier. Your nutrition matches your output so you don't get tired. You actually have planned rest periods where you DON'T train as hard to allow your body to recover and get stronger; heck you don't even have to step foot into the gym and you can even have so called cheat foods here and endulge in a few wines and it will help your goals...(Super-compensation) Your life won't feel so out of balance because it's all IN the plan. It's more motivating now isn't it? The reason why you have keep levelling UP though with your training is because by the time you hit weeks 4-6 with any routine you've most likely maxed it out where you can't perform any better and the routine gets stale and boring. The crap thing about all this? When you start something new the first 1-2 weeks always feels uncomfortable! Results make it worth it. Gordon

13.01.2022 New Diet Break Study & What It Means For Weight Loss Goals Two groups going through a 12-week calorie deficit diet to lose weight. Group 1: 12 weeks of continuous dieting... Group 2: 12 weeks of intermittent dieting (1 week diet break every 3 weeks) - Both groups lost 370g of weight per week - No difference in fat loss or mucle mass retention - No difference in hormones or resting metabolic rate BIG difference however in appetite satisfactionand adherence. The diet break group had lower hunger levels and desire to eat. They had higher levels of the appetite suppressing hormone PPY. Dieting for them was easier compared to the group on the continuous diet. TWICE the number of participants dropped out of the study in the continuous dieting group compared to the diet break group. How can you use this to your advantage? Deserve your diet breaks and have it as something to look forward to so you train hard prior. Take up calories to maintenance or 80-90% of maintenance depending on how large your calorie deficit is when dieting. If you don't know how to find this out, contact us. Don't ''throw in the towel'' after a bad week, use it as a diet break week and then get back on your healthy eating and training schedule. Better yet implement diet breaks and strategic rest periods throughout the year so you can keep getting better results with your health and fitness. Know which method is going to work best for you as you can also have tight deadlines where you want to get into tip top shape fast and scrap the diet break method. The Study: https://pubmed.ncbi.nlm.nih.gov/30654501/

12.01.2022 Shred Fat In Your First Month If you’re just getting started with your fitness goal whether that’s shredding fat, building muscle or training to compliment your sport, do the MINIMUM amount possible whilst still getting awesome results. When you’re starting you can lose anywhere between 1-2% of body fat or 0.5-1.5kg of bodyweight each week without having to put too much effort in. You don’t have to overhaul your nutrition, you don’t have to train 6-7 days a week and add exces...sive amounts of cardio to get to your goals. Here’s what to do instead: Take your initial measurements and photos [0:38] Eat wholefoods regularly [1:20] Increase your steps by 3-5000 [2:20] Establish routine with workouts [3:40] Drink more water [4:54] Take these 2 supplements [5:15] By doing these steps it allows you to have MORE tools in the toolkit that you can throw into your nutrition, training and supplementation regime when it plateaus. If you’re shredding fat and getting closer to your dream body goal, doing the least amount possible, who is anyone to say you should be doing more? Keep training smart. Gordon

12.01.2022 Home Workout & Lockdown Gym Equipment That Will Last You A Lifetime A: Deadlifts 6-8 X 4 B: DB Shoulder Press 8-10 X 4... C1: Standing DB Lateral Raises 8-10 X 3 C2: Standing DB Front Raises 8-10 X 3 D: DB Tricep Extensions 10-12 X 3 Rest 60-90 Seconds between sets. Home Gym Equipment: Adjustable DB's Adjustable Bench Free Standing Squat Rack Bumper Plates Olympic Barbell Resistance Bands KB (Optional) You can get all of this from Amazon or online. It's all lightweight and adjustale so you can move it around and store it away when you don't need it. More than enough to do an effective workout at home, keeping away the weight gain, maintaining some strength and MUSCLE. Stay ready. Gordon

11.01.2022 How To Strengthen Your Lower Back & Create Muscle Definition In Lagging Body Parts What's in the video is an advanced program but you can apply this principle to take your fitness, strength, weight loss and muscle building to the next level as it's all about smart progression with your training so you don't plateau.... A purpose of the Pre-Fatigue Method: You're pre-activating and training a lagging or weak muscle before going into a complex movement. It challenges you do the movement in a fatigued state which you wouldn't be use to. You get the benefit of feeling the correct muscles being worked during your complex movement (2nd exercise) because you've spent time building a better mind-to-muscle connection to it during the pre-exhaust movement (1st exercise). Ever done a Squat without feeling your Quads or Glutes doing the work? Wanting to build a head turning defined rig but no matter what type of training you do you don't really see change? It's likely that there's a: Mind-to-muscle connection problem Periodisation problem (not advancing; fitter, stronger) This is a method you can apply straight away to teach your muscles a new stimulus to elicit some change, growth and definition. Lower back, hamsting and glutes: A1: 45 Deg Back Extension 12-15 reps A2: Deadlifts from Block 5-7 reps Time to get back into your best shape? Turn it up so you're unrecognisable from before? I work with you 1-on-1 and take care of your nutrition, training program and plan so you can focus all your attention on training and getting your best results. Note: It's a professional coaching environment so if you're good with direct and sharp feedback so you're executing exercises correctly and we're getting to your results quicker than you're going to love it. Message me here: https://bit.ly/Contact_PT_Elsternwick Strong is happy, Gordon

09.01.2022 5 Mistakes People Make When Getting Back Into Fitness Steer clear and you'll achieve more in 2-4 weeks along with gaining the motivation and confidence required to hit your goals long term.... Mistake 1 [1:20] - Doing High Impact / High Risk Exercises Without a Physical or Health Assessment Mistake 2 [4:50] - Not Having An Individualised Plan (The Differences Between An Expert Plan & An Amatuer Plan + How I'm Working With A Client Who's Struggled With Stubborn Fat Loss In The Past & How We're Getting Him Shredded In 3-4 Months) Mistake 3 [11:50] - Slashing Your Calories & What To Do Instead So You Maintain Momentum & Keep Seeing Progress With Your Results Mistake 4 [13:00] - Neglecting Other Lifestyle Factors That Contribute To Your Body Composition Results (It's Not All About Nutrition & Training) Mistake 5 [15:40] - Listening To Friends, Family & Collleagues Who Don't Get It & What Strategies You Can Use Instead To Stay On Track If you need help getting started the right way shoot me a message here and I'll get you in for a training session: https://bit.ly/Contact_PT_Elsternwick Gordon

08.01.2022 Your Apple Watch, Fitbit, Garmin, Whoop Strap or Oura Ring will have all the data needed to interpret what’s happening with your daily activity. From there you can see trends and make necessary adjustments to keep your results going in the right direction. When I’ve trained for photoshoots, a fitness comp and pre holiday shred, the only difference I made from my normal lifestyle with eating healthy and training was to simply track and measure all of that info in more detail. ...What gets measured, gets managed. Here's how: http://bit.ly/FitnessTracker_4_FatLoss

07.01.2022 Easy trick to get better mind to muscle connection with the muscle/s you're working. 1. Start at the contraction 2. Feel and squeeze the muscle/s 3. Get the reps going!... 4. Keep tension throughout Once you get good mind to muscle connection subconsciously, then all you have to do is keep training hard and getting stronger.

06.01.2022 Long Time Client Sarah Kicking Goals With Her Aussie Skin Care Brand Sand & Sky Thanks for the mention as part of your fitness routine Sarah! ... Fun article to read with skin care tips that's way out of my wheelhouse of expertise.

06.01.2022 Local Favourite Carmel Smashing Her First Workout Back A1: Incline DB Press A2: Lat Pull Down Pronated... B1: Heel Elevated DB Squats B2: Seated Leg Curl C1: Split Squats C2: Seated Row V-Bar D1: Seated DB Curl D2: 45 Deg Back Extension E1: Rope Slams (25 Seconds) E2: Chair Knee Raises Looks exhausting but wasn't. 3 sets each exercise paired in supersets to make it efficient. Focused on her training and we got it done in 50 minutes. A full body workout to get her back into gym training.

06.01.2022 Don't stress about getting into your best shape after Xmas and New Years. We've got you covered In the article: How to structure your post holiday nutrition... A training mistake to not make post holidays How to detox sensibly How to efficiently train and get more bang for your buck from your training routine for better body composition results Read here: http://bit.ly/PostHolidayShredTips

04.01.2022 In this video Emily demonstrates an Alternating Drop Lunges w DB's paired with a Romanian BB Deadlifts. Drop Lunges from an elevation forces you to control your movement when landing and then explode up powerfully on the way up so you end back up on the platform. When doing this exercise we like to keep reps in either the Relative Strength (1-4) or Functional Strength (5-8) rep ranges to minimise the risk of injury as it's more complex then say a Walking Lunge. Working within... these rep ranges will also maximise your potential for strength increases and co-ordination. You can also pair lower reps with higher similar to what Emily has done here to still Hypertrophy your muscles. After doing a phase of Drop Lunges and getting stronger with them, going back to Walking DB Lunges at higher reps will be a breeze and you'll be able to get even stronger there too. Your everyday life and sporting performance will also improve. This is how you make your body change, with smart individualised programming.

04.01.2022 Before you go adding weight, build stability. One way to do that is to add isometric holds similar to a plank which engages and works your muscle without it having to move. Adding an isometric hold in the Back Extension will train your lower back, hips, glutes and hamstrings to engage and stay stable at it's hardest position, the top position building stability and strength. Being stable will allow you to generate more force in your movements with less risk of injury and unne...cessary energy expenditure, especially when you remove the isometric holds. Your movement is going to be faster, more explosive and more efficient going from A to B without any wobbles. When we train clients we get them ready in this order: 1. Movement 2. Stability 3. Strength From there they can train confidently really hard to achieve their goals.

04.01.2022 When I started training I was 100kg and through IF and not-so-good exercise routines (I wasn’t as educated back then) I still managed to lose 10-15kg’s, so yeah it works to a point. When it can be bad for you? Read here: bit.ly/FastingTurnsBad

03.01.2022 The best nutrition and training plan even combined with the best Personal Trainers in your area won’t work to get you shredded if you’re always stressed and you don’t know why. Stress impacts: - Your digestion... - Your mood - Your fitness and muscle recovery - Your ability to train harder The 4 ways you can stress your body: - Inflammation (Acute or chronic) - Poor blood sugar management - Poor circadian rhythm management - Perceived stress The first two you can fix through a good nutrition and training plan that’s specific to you. The last two, your circadian rhythm and perceived stress is more about you being able to identify what you need to manage and manage it. For e.g. if politics inside of your workplace is preventing you from getting your next promotion and that’s affecting your sleep and you’re angry, anxious and want to rip hairs out, it’s something that you’re going to have to find a solution for that’s outside of the nutrition and training realm. Your perceived lifestyle stress still makes your body hormonally respond the same way as if you were being chased by a lion, even if it’s at a more subtle response. That affects your bodies ability to absorb nutrients, recovery, get fitter, stronger and either shred fat or build muscle. I do this exercise once a quarter and it's been a life change for me. The goal is not to eliminate stress because not all stress is bad (eustress). The goal is to identify what you need to focus on, manage, solve or achieve so you can overall reduce stress and anxiety which will help your training goals. Give it a go. Gordon

03.01.2022 The Only Fitness Gadgets You Need In 2021 The most important thing is knowing how to interpret the data and information from your fitness gadgets and tools to help you get your best results faster and easier.