Foundation Fitness Australia in Newcastle, New South Wales | Coach

Foundation Fitness Australia

Locality: Newcastle, New South Wales

Phone: +61 434 394 638

Address: The Forum 2308 Newcastle, NSW, Australia

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

Likes: 196

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• Sport & recreation
• Gym/Physical fitness centre
• Coach
• Fitness trainer

25.01.2022 Working on Foundations. With the extra down time I’m dialling my training back and working on the foundations of my big lifts. Here I am working on foot position and core engagement during my squat. Slowing down a lift is a great way to work on technique as well as adding intensity to a lift without having to add extra weight. A great idea for those at home workouts.... Give this a go and start nailing those big lifts ready for when you get back in the gym. If you need any coaching advice please feel free to DM me. I have increased my online training to try and help as many people as I can.

24.01.2022 First time. . Today marks @foundationfitness_aus first ever zoom kettlebell sessions. If you want live coaching from your home let me know. Happy to organise a session to fit your needs and help you reach those goals from the comfort of your own home.

23.01.2022 Online clients hitting HUGE milestones. Set goals, make a plan, see results. . Amazing work from @_neozenith. Between a hetic work schedule and the day to day battles of life he still finds time to put in the work and get the results he wants.

22.01.2022 Home Workouts . With more and more people choosing to workout at home during this crisis make sure you are still getting an effective session with these 3 tips. . Tip 1 Focus on technique Lighter weights give us all a chance to fine tune our technique. Work on perfecting that work so when you get back in the gym you are moving better than ever.... . Tip 2 Add rep variations Rep variations are a great way to add intensity to your workouts without having to increase the weights. Some examples of this are pause reps’ slow tempos and 1 reps. Try adding these to your favourite exercises and feel the difference. . Tip 3 Fine tune weaknesses We all have those area that we choose to ignore in the gym. Well this is the perfect time to master them. Adding in a variety of unilateral work or focusing on increasing flexability will make getting back into the gym easier than ever. . If you are struggling for at home workouts send me a DM and we can get something sorted for you no matter what equitment you have. It is important we keep moving and keep active. Don't Underestimate the effect it can have on your health. See more

21.01.2022 Invest In You. . With two more people choosing to commit to their health and invest in themselves this week the books are almost full. . I have 2 more spots left in my online coaching team. So if you are thinking of making a change in your lifestyle or getting back into that pre covid fitness routine before summer Msg me now.... . Included in online training is. - Customized workouts for your goal. - Nutrtional coaching. - Accountability check ins. - step by step instructions to a healthier you All this straight to your phone on our custom app. . If this sounds like the help you need msg me now and lets have a chat. See more

20.01.2022 Steps for health and weightloss. . Obviously moving more day by day is going to be great for a general health and wellbeing. Adding some more steps into your life is one of the easiest and most effective ways to help you lose weight and stay on track with your goals. Adding an extra 6000 steps a day (30 min walk) can burn anywhere from 200 - 400 cals. Spread that over a week and that can be up to 2800 calories. This is an awesome way to get into a calore deficit. Super proud of my online client @wesleywilson1978. We set the goal of averaging 7000 steps a day for his current program and in week 1 he has smashed it.

20.01.2022 Ever wanted to try online coaching? Now is your chance to sign up to a two-week free trial. Click the link for more info

20.01.2022 Kneeling landmine shoulder press. . One of my favourite overhead pressing accesories and a great alternative if you suffer shoulder pain from normal barbell overhead work. . Add it in to your next program for some overhead work.

20.01.2022 Time to sit and think for a second. . Being a Small Business owner and a PT I understand how much this current pandemic has affected our lives. With recent announcements of gym closures more than ever our futures seem completely out of our hands. . I know a lot of people will be trying to figure out a way to still make money and get by but it shouldn’t be at the risk of public health. Gym closures are happening for a reason. Social distancing is happening for a reason. ... . By all means I think we should keep active and trainers should look at how to care for their clients the best they can as their health and wellbeing is more important than ever right now. But our livelihoods should never come at the cost of public health. To do so would go against our main reason for getting into this profession. To help people. . Home workouts and video session are the way to go for the time being and I could not support this enough. If you do have a personal trainer or are a member of a gym please continue to show them support like they are showing you. . Let’s get out of this crisis a healthier nation. See more

19.01.2022 Workout splits Setting yourself a goal to workout 5 days a week and hit every body part individually can often set you up to fail. Getting to your goals often requires you to work smarter than harder. Working out 6 days a week for 2 weeks before you burn out fails in comparison to working out 2 days a week for years. Finding a workout split that you can be consistent with is the real recipe for success.... Often with busy professionals a 2- or 3-day split is a much more realistic goal. Here are a few examples of ways to plan your workouts around 2 or 3 days. The example workout here is just to give you an idea of what a full-body workout should look like (goal dependant). It is important to try and incorporate a variety of body movements within a full-body workout. Having 6 chest exercises and 1 leg exercise is not a full-body workout. If you are after some more details message me now and let’s see what kind of workout would fit best for you.

18.01.2022 Coach vs Free workouts. . Free workouts are all the rage at the moment. Random workouts thrown together and chucked up on social media for you to "like n share". But is it really helping? . These workouts, yes are better than nothing but if you want real results hire a professional. ... . We are here to tailor a program towards you and the results you want. We work with you to keep you accountable. We help you form new consistent healthy habbits. We offer education and most importantly at the moment. We give you someone to talk to. . Its easier than ever now to find a coach that fits your needs. With everything online you can even do it from the comfort of your own home. . So if you want results. Do it the right way. Get a coach. See more

18.01.2022 Power . New athlete signing Claire came to me to help her prep for this years AFL season. . In part of her first block of training we have added the push press. ... . Already having a good foundation of training this was a great exercise to add in for power development as well as upper body strength. . It incorporates a large amount of coordination and can assist in the development of triple extension and start the pathway to alot more movements. . Having a good balance of power and strength is vital for sports performance hence why this is one of my favourite exercises for athletes. See more

17.01.2022 Day 1 of @sonnywebstergb mobility manual. . Me and @ampedperformance using this extra isolation time to work on some weak spots.

16.01.2022 Free Ebook now available. Download from www.foundationfitness.com.au (bottom of home page)

14.01.2022 Program autoregulation Program autoregulation is a tool used to ensure progress is made while also managing fatigue from training and life. The two of the autoregulation techniques that I like to use with myself and my clients are RPE and RIR. Both can be effective tools for autoregulation and is mostly just down to preference. ... RPE Rate of Perceived Exertion (Scale of 1-10) This technique is best used for heavy loads (close to 1RM lifts) and if the person has a pretty good understanding of their capabilities. RPE allows you to adjust loads on the day depending on general fatigue or preparedness. This may mean that a 100kg deadlift on one day might be an RPE of 6 but the next week the same weight could be an RPE of 9. Generally, and RPE of under 6 is considered too light to provide significant training effect. While at the other end of the scale a 10 refers to a maximal effort. RIR Reps in Reserve This method is similar to the RPE method but instead of rating the lift out of 10 it is aiming to complete the lift with a certain amount of reps left in the tank. Reps left in the tank refers to how many reps you have left before form break down not before failure. This method is better aimed at higher rep sets and accessory work as it allows for much more volume to be prescribed more accurately. Both of these methods allow us to alter the program day by day depending on how the person is feeling and how they are moving on that day allowing us to make progress while also being vigilant of fatigue. I will be going into more detail on the differences of these methods and when to use them in a later post so keep a lookout.

14.01.2022 Suffer from knee pain ? . The step up is by far one of the most underrated exercise for fixing knee pain. Its simple and requires no gear just a step or bench. . Start with a foot up on the step and lean over it so all your weight is over that foot. Lift yourself up untill standing tall then lower yourself slowly to the ground. Try to limit use of the back leg. ... . To start off start with a small step and build up higher and higher before adding weight. . Any more questions about knee pain? DM me See more

10.01.2022 Mental Health Mental Wealth. . With the current environment that we are living in more than ever taking care of our mental health should be a priority. . For me and many others physical exercise has been a saviour in terms of our mental health but with the closure of gyms and the extra time spent inside your daily exercises may have been greatly impacted. ... . Its important to realise that you are probably walking a lot less and moving a lot less and that you might need to be a bit more conscious about how much activity you are actually doing. . Don’t forget all the positive impacts exercise can have on your mental health. If you need some help or advice on how to get back on track with a bit of normality and routine please feel free to DM or email me at any time. . Movement is medicine See more

09.01.2022 Progressive Overload. . A foundational principle of any exercise program. Without progressive overload there is no improvement. . By applying one of these simple techniques to your program you will slowly but surley progress towards your goal. ... . Key notes. - Dont try and add all principles at the same time. - Add in variation slowly E.g 2.5kgs to the bar per week. . Its not a race be smart. If you need help on how to progress DM me. See more

08.01.2022 Reloading. . With gyms being back open people are eagar to get back under the bar which is great. When getting back into it be cautious and remember it may have been months since being under the bar. . Any easy general rule is start out at 60% weight of what you would usually use. This allows you to get a feel for the bar again and get back into the groove.... . Example. Before covid 8 rep front squat = 100kgs. First session back 8 rep front squat = 60kgs. . This will probs feel light and pointless but its alot safer to ease back into it rather then injury yourself first day back. . See more

07.01.2022 Be like Matt. . @mhjfrith came to me a few months ago looking to make a change in his lifestyle as well as strengthen up his hips and ankles. . We started on some basic principles of energy balance, daily activity and also worked on some fundamental strength exercises. ... . Being a busy professional I made sure we made a plan that would work for him and his lifestyle. . A few months on Matt is stronger then ever. His daily activity is 10x what it used to be. His hips and ankles are strong and his continuing to make progress every single week. . If you want to be like Matt send me a msg and we can get you on your way. See more

05.01.2022 Big Movements. The squat pattern is one of the fundamental functional movement patterns of the human body. Meaning in some form or another you should be squatting in your program. Here is a simple progression regression board of the squat pattern. There is no option that is better or worse it just depends on your goal, What equipment have available and your competency to complete these lifts.... For example, if you are just starting out don't start at the top. Work your way there. If you would like help working these into a program or progression through the stages DM me and lets chat.

04.01.2022 RPE in more detail As mentioned in the previous post RPE is a form of autoregulation to keep progressing through our workout programs while also considering fatigue and day to day differences. This method generally uses a 1-10 scale method. With 10 being a maximal effort and 5 being roughly warm-up weight. ... Not only does this method allow for you to make sure the program works for you day to day it also allows your coach to receive much clearer client feedback, this then leads to a program better suited to the individual. Simply regarding a set to either easy or hard is highly subjective where numerical rating systems can be more accurate and standardized. It also will allow for more accurate estimation of 1Rms as it refers to the lifters current display of performance. The biggest drawback of this method is the lifters honesty for this to be effective egos must be left at the door and accurate and reliable feedback must be given. There is no plaint rating something a 7/10 when you could only do 1 more rep. As previously mentioned in my last post this method is best used for low rep sets. Once the sets get too high it becomes far too hard to give an accurate RPE.

04.01.2022 Just moving through the motions.

02.01.2022 Rack rows . One of my favourite rowing variations. The rack row allows you to easily keep posture and focus more on the concentric (the pulling part) of your row. . Set up in a rack so the bar is just below your knees. Keep elbows in tight and row away.... . 2 week online coaching trail now available. Click the link in the bio See more

01.01.2022 Speed . Being fast is undeniably one of the greatest attributes to have when it comes to sports perfromance so it stands to reason that we should be training it effectively. . One of the key aspects of sprint or speed training is adequate rest periods to ensure the athlete is able to give maximal effort for each attempt. ... . A good work:rest ratio is 1:6, although this may vary it is a good starting place. . To put it simply a 10s maximal sprint should have a 60s recovery time. . See more