Goodfit PT in Sydney, Australia | Personal coach

Goodfit PT

Locality: Sydney, Australia

Phone: +61 450 230 878

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25.01.2022 Relive App!!!!!! Awesome App for tracking cycling or hiking routes. Very simple to use. Great to review your journey to see distances as well as any wrong turns taken. The App will also automatically upload any photos taken during the route and present them during the replay. This was my route earlier today #ReliveApp #PersonalTrainer #Cycling #Hiking #Fit

25.01.2022 ADAPTED WORKOUT!!!! No Mobility, Energy or Strength for a full workout??? USE ALTERNATIVES!! Give this one a go! 5 Knee Push Ups (Push Ups) 7 Crunches (Sit Ups) 9 Sit to Stand (Squats)... REPEAT AS MANY TIMES AS POSSIBLE IN 10 MINS (Full Version In Brackets) Keep the vigilance going champions lockdown laws are now starting to ease, were doing well but still a long way to go... #SmartTraining #EnergyBoost #Health #Fitness # See more

25.01.2022 POSTURAL IMPROVER!!!! Great Significance today with National Sorry Day This day commemorates the pain of the stolen generations and condemns racism past/present WORKOUT: 5 Min Cumulative Handstand Hold... 200 Grasshoppers (Knee to Opp Elbow) 100 DeadBug Doubles Got up nice and tall on the handstands however realised the need for stronger shoulders and tighter core (could see pelvis sagging from non tucked t-shirt regular practice will help ). Grasshoppers will be used more often now, I got some nice back adjustments when performing. Dead bugs feel good every time with pace and control. As usual break down the large numbers if you try this out. Good for recovery days when theres not much energy in the tank #NationalSorryDay2020 #InThisTogether #Health #Wellness #Community See more

24.01.2022 HOMECOURT APP!!!!! HARD WORK!!!! Burnt plenty of calories trying to reach 30 juggles in a minute! Didnt get there! Probably the worst drill I could imagine for me but so much fun Using the App to count combos and award high scores makes it v addictive!!! #HomeCourtAI #Fit #Workout #Fitness #Skill #Balance #Agility #Reaction #Fun

23.01.2022 CARDIO TIME!!!! V Stiff Today Had running planned so put together this 8km Approx 80m (length of park) Run up and back 50 times Feel 1000 times better after putting in the hard work ... Not the most sophisticated workout but sometimes the simplest ones are the best! #Running #Workout #CovidFriendly #OldSchool See more

23.01.2022 POSTURAL FINISHER!!!! Compliment your workout, jog or sports game with the following. Your body will truly thank you for it Complete 30 Secs of each - SLOW & STEADY DeadBugs Easy Bicycle Crunches... Handstand hold (Plank Hold) Rest REPEAT X 5 (10 Mins all up!) #FitnessFinisher #CoreActivation #Posture #Workout #FeelBetter #MoveBetter #Fitness #Health #Training See more

21.01.2022 BACK BUILDER!!!! Cure that bad back & build on your posterior chain All that is required is a broomstick and a rucksack full of books (Mine weighed 16kg!). Keep your weight on your heels and perform under control. Tighten your tummy, hinge at the hips and stand up tall on every rep Perform a Warm-Up then: 10 Deadlifts 10 Good Mornings... 10 Russian Swings REPEAT X 5 with a Break each after each round. #PosteriorChain #Athletic #StrengthTraining #Fitness See more

21.01.2022 INJURY PREVENTION!!!! Back once again (with motivating music this time ) to give you some injury prevention PT exercises to use if you’re returning to sport. I wish I could smile/look more personable during these demo’s but the truth is they are v hard!!!! You’ll need a med ball or any 5kg household item for this one.. 10 REPS EACH: LATERAL LUNGES EXPLOSIVE HIP HINGES... SINGLE LEG HURDLE HOPS BANDED GLUTE BRIDGES GLUTE BRIDGE INTO SLIDER HAMMY CURL ALTERNATE SHOULDER PRESS EXPLOSIVE GOBLET SQUAT EXPLOSIVE THRUSTER Enjoy - repeat x3 #DailyMovement #ReturnToSport #Fitness #Fit #Fun See more

21.01.2022 EMOM WORKOUT! (Every Min on the Min) Suitable for anyone to try get yourself up off the couch, get outside, its essential for your physical and mental wellbeing!! Warmed myself up with this workout this Sunday evening!! GIVE IT A GO!! 15 MINUTES (Total): MIN 1 : 10 Burpees MIN 2 : 30 Sec Plank Hold... MIN 3 : 15 Push Ups (Knees) Repeat X 5 (Download Smart WOD Timer App to help you with loud beeps every minute). ENJOY!!! #CovidFriendly #Fitness #Workout #Emom # See more

20.01.2022 BALL HANDLING !!!! The Skills that pay the Bills!!!! Not long til the comps are back on champions Give it a go....... 10 ROUNDS: 60 Fingertips 50 Around Waist (Swap Direction Half Way)... 40 Halos (Swap Direction Half Way) 30 Crossover Dribble Floor Tap 20 Exchange between Legs 10 Low & High Dribble (Each Side) Get after it #Basketball #Workout #Skills #BallHandling #Fitness See more

20.01.2022 BODYWEIGHT TABATA!!!! Time for more training champions. Be fit and healthy to keep the virus at bay Have a crack, it can easily be done in the front room! 8 ROUNDS OF 20 SECS ON & 10 SECS OFF: Push Up With Rotation... Star Jumps Side Plank Pulses (L + R) Mountain Climbers Slow Straight Leg Sit Up To help you with the programming use the Smart WOD timer App (Free Download) and select Tabata Workout. Gives you loud beeps for every stop/start. #Workout #Daily #Fitness #Tabata #Health # # See more

20.01.2022 CORE STRENGTHENER!!!! Sports & Hard Training helps unite us all!! Activate your Wash Board Abs!! 5 ROUNDS (Perform on grass or Fitness Mat): 10 DeadBug Doubles W/ Exchange (Each Way)... 10 Lean Backs W/ 10 Balance Push Ups (Knees) Throw in a jog or some dribbling each round. This is not just for the basketballers! Use a medicine ball or other sports ball and give it a try champions... #MidlineStability #Core #Strength #Fitness See more

19.01.2022 HOMECOURT APP!!!! Cross Training Got the heart rate soaring and the heavy leg feeling after trying a few 1 minute efforts. Lots of fun. This again is one of the free activities you can try when using the app Give it a go.... #Squats #TuckJumps #Burpees #Agility #Burn #ReactionTime #Fitness #Training #Workout #HomeCourtai #

19.01.2022 PAUSE PUSH UPS Had to coax the body into working out, mental toughness had to be engaged! 30 Seconds ON/OFF X 5 2 Seconds Down 2 Seconds Pause... 2 Seconds Up Use as part of a larger workout or do in front of the TV tonight its up to you! Sometimes you may have lots of energy and sometimes you may not, the key is - ANYTHING IS BETTER THAN NOTHING #KeepMoving #FindTheTime #Fitness #Health # See more

19.01.2022 COMMUNITY WORKOUT (KIND OF)!!!! Dont bankrupt your health & fitness!! PAY THE MAN!! Todays training was a workout of the day from the gym where I work. These days Im quite familiar with what works for me and what doesnt . Today I really just needed something to get me going with minimal thought involved so it was great to fall back on a pre-programmed WOD (that is the value in joining a Gym or PT/Bootcamp group ). At the gym we s...ometimes rank our workout times for healthy competition and to increase the sense of community (emphasis not on how well you do but just getting though it). Since being away from the gym due to COVID Ive missed out on this direct accountability however it has been great following some of the pre-programmed WODs the gym has sent out knowing that others have put it the sweat and hard yards to get through them - makes you go the extra mile yourself!! I was really thankful for this today and as you can tell from the end of the video I had no hard yards left in me!! Have a try!! 25 Mins as many rounds as possible: 20 Double Unders or 50 Single Skips 10 Push Ups 20 Mountain Climbers 10 Goblet Squats 200m (Up driveway and back twice!) #Fitness #Community #Health #Grateful #Thankful

17.01.2022 POWER BAND WORKOUT ITS A MARATHON NOT A SPRINT! Keeping yourself physically and mentally fit at the moment is sooo important!! Heres some power band ideas to get you out the house (or perform at home!). If you dont feel like something strenuous make sure you look after yourself in other ways. Develop healthy habits and if WFH make sure youre getting up in the morning and out of those PJs!!! Its the simple things that are often overlooked but really help...! 10 REPS OF EACH: Band Pull Aparts Single Arm Row (L + R) Banded Push Ups Bent Over Row X Shuffles (L + R) Upright Row Frontal Y Raises REPEAT X 4 TOUGH!!! #HealthyHabits #Exercise #SelfCare #Fitness # See more

14.01.2022 SKILLS AND CORE!!!! KEEP WORKING ON THE CRAFT!!! 10 Rounds (Perfect to complete over the weekend!): 50 Fingertips 40 Low Dribbles (L + R)... 30 Crossovers 20 Figure 8s through legs (Seated) 10 Sit Ups (With Ball) Chuck a run in at the end of each round.... Keep up the exercise champions. Have a crack... #CovidFitness #MakeTheEffort #Workout # # See more

14.01.2022 Basketball Circuit!!!!! Fun/Hard Work trying some new conditioning moves! Bball Burpees (10 Dribble to 1 Burpee L & R) Dribble + Dead Ball Push (10 Pushes - Max Dist) Grass Drill with Pivot (Ball above head)... Plank with Alt Knees to Elbows (Feet on Ball) Wall Pass Drill (2 Dribble/Pass/2 Dribble/Xover) Go for 20 of each with a break between each #DailyMovement #Workout #Fitness #Basketball See more

14.01.2022 TRICK SHOT !?!? WELL DONE ALL!! COURTS ARE OPEN I burnt more than a few calories chasing down my basketball while capturing this!! Make use of the re-opened sports courts and outdoor training equipment at your local park Get creative and try your own trick-shot!!!! #TrickShot #Challenge #Fitness #HaveFun # #

13.01.2022 Great work getting up nice and tall on these Water Bottle Thrusters this morning Johnny! ..... Johnny has been undertaking a program of GoodFIT #CovidFriendly workouts that can be completed at home via video link or face to face with a trainer. ..... Be like Johnny and take the necessary steps to look after your physical and mental health through #DailyMovement... ..... GoodFIT quote of the week - Don’t limit your challenges, challenge your limits. ..... Keep Moving Keep Learning Keep Challenging Yourself ...... #Health #Fitness #Workout #Movement #Sydney See more

13.01.2022 PLATFORM WORKOUT!!!! NAMASTAY AT HOME! (Except for your exercises ) 10-9-8-7-6-5-4-3-2-1 REPS: SPLIT SQUATS (Shallow) TRICEP DIPS (Knees Bent)... PRISONER STEP UPS (Low Platform) ELEVATED PUSH UPS (Wall Push Ups) Cycle through each movement and reduce reps by 1 each round (Scaled version in brackets). For your platform use a bench, chair, sofa, large rock or whatever you can find!! And if too easy add a run or skipping in after each round.... ENJOY!! #CovidChallenges #PhysicalHealth #MentalHealth #Fitness # See more

12.01.2022 BACK-ACHE BUSTER!!!! TIGHT? NERVE PAIN? POOR MOBILITY? 10-20 SECS EACH: W/Y Drill Childs Pose to Cobra... Samson Samson Salute Elbow to Elbow Open Up Hip Bridges (Forcibly squeeze the Glutes!) Hamstrings (L + R) Spinal Stretch (Each Side) Be gentle and careful when you stretch!! Non videod honourable mentions go to cat/cow stretch and gentle forward/backward rolls . Either way, active recovery and manipulation can save expensive trips to the professionals . If your condition is unbearable you must see your healthcare specialist. If not then these movements will help you greatly by activating & strengthening!!!! #Health #Fitness #BodyManagement #StayActive See more

11.01.2022 MONDAY MURPH!!!! Workouts dont always look pretty. Today was chilly, windy and bitter . Youre supposed to wear a weighted vest for this named workout - I just had about five hoodies on. It took me 2 hours to complete when usually achievable in just over an hour The take home message is this - some days you wont want to train but you can find a way if you listen to your body & plan carefully. For Time: 1 Mile run 100 Pull Ups... 200 Push Ups . 300 Air Squats 1 Mile Run I felt insanely better for working out. Im not saying to do this exact workout (unless you want to ) but rather research something that works for you or talk to a professional . I do recommend doing full repetitions of each movement though (no cheating! - even if it takes a lot longer ) then you can standardise your workout time and compare it to a future workout #Motivation #Energy #FindYourWay #Fitness #Health See more

11.01.2022 TUNA AVO SALAD!!!! Heres one I made earlier Plain and Simple. Tasty. Get all the colours in there Ive been eating heavy past couple days and this was a great lunch option today Bowl Spinach Half can Sweetcorn Half Avocado Chopped 2 Roma Tomato Chopped... 2 Small Cans Tuna Extra Virgin Olive Oil Salt & Pepper #FeulforExercise #Nutrition #Recovery #Healthy #PantryIngredients #EasyLunch See more

11.01.2022 SPICEY LEG WORKOUT!!! Adapted pre-programmed WOD from the gym (again very thankful for some elses programming - means I can switch the off). Got overconfident and added extra leg spice (lunges) so just made it through 15 of the 20 Mins (Video shows round 15). Lesson learnt, its best not to change programming unless youre injured, its been set that way for a reason. As shown at the end, was completely . Have a try and see if you can get through 20 Mins..... Go...od luck! EVERY MIN FOR 20 MINS: 2 Burpees 4 Push Ups 6 Squats 8 Jump Lunges Can tell alreadywill be in a bad way tomo! #LegBurn #OutdoorWorkout #Fitness #Training # See more

10.01.2022 HOMECOURT APP!!!! How Good is it!!!! Lots of free Drills and activities for sports and fitness. Spent nearly an hour trying for a top score on double target Easy set up by angling IPhone on floor and wall as I do for most of my videos. So much fun and a great workout trying to increase my top score - give it a go #HomecourtApp #Fun #Fitness

09.01.2022 INJURY PREVENTION PT!!!! Back once again (with motivating music this time ) to give you exercises to use if you’re returning to sport. You’ll need a med ball or any 5kg item for this one.. 10 REPS EACH: LATERAL LUNGES EXPLOSIVE HIP HINGES... SINGLE LEG HURDLE HOPS BANDED GLUTE BRIDGES GLUTE BRIDGE INTO SLIDER HAMMY CURL ALTERNATE SHOULDER PRESS EXPLOSIVE GOBLET SQUAT EXPLOSIVE THRUSTER Enjoy - repeat x3 #DailyMovement #ReturnToSport #Fitness #Fit #Fun See more

09.01.2022 100s Workout!!!! Recent times have been hectic to say the least and the importance of exercise and nutrition for physical and mental health cannot be understated. It is a great time to harness your motivation and set achievable goals WORKOUT FOR THE WEEKEND: 100 Burpee Broad jumps Over Mat 100 Star Jumps... 100 Running on the spot 100 Side Plank Pulse (Half Each Side) 100 Bicycle Crunch 100 Squat Thusts 100 Straight Leg Sit Ups As always these workouts are made as a guide and for motivational purposes. By all means attempt the workout in its current form or mix it up to suit you. If it looks too much try 50 reps of each and see if you can do it twice!! Contact for further training advice free of charge! #CovidWorkouts #Fitness #Health #Training # See more

09.01.2022 BODYWEIGHT FLOW Keep moving the body!!! Had to dig deep to make today happen post Aussie Queens Bday long w/e! Reverse Lunge W/ Inside Rotation Explosive Squats Jumps (Soft Landing) Push Up W/ Rotation (Knees) Spider-Man Push Up (Half Push Up)... Single leg Burpee (Regular Burpee) Complete as the video shows then add 2 reps each round and try for 20 Reps ENGAGE YOUR CORE each rep - your body will thank you for it! #Movement #Flow #Strength #Workout #Fitness See more

08.01.2022 WALL DRILL!!!! Not just for the basketballers!!! The outdoor courts are opening again champions!! Sharpen your co-ordination skills for some hoop dreams! This challenge is applicable for ANYONE to try!! 10 Fingertips (L + R) 10 Fingertip Crossovers... 10 Crossover Tap 10 Split Stance Crossover Tap (Left Leg) 10 Split Stance Crossover Tap (Right Leg) 10 Behind the back Crossover Tap 10 Scissor Crossover Tap 5 Squat Jump Tap with Ball REPEAT X 10 #Basketball #Fitness #Challenge #Workout # See more

08.01.2022 MET-CON CHALLENGE!! (Metabolic-Conditioning) Another Week - Keep up the Good Work Everyone Beat The Lockdown, By Keeping Active, TRY THIS... (Suitable for anyone with scaled version in brackets and go at your own pace!) No Equipment Needed : 60 Squats (Half Squats - Break up Reps) 50 Hollow Rocks (Bend Knees, slow and steady)... 40 Burpees (Achieve in sets of 10 ) 30 Reverse Lunges (Backwards Lunge Steps) 20 Push Ups (On Knees) 10 Back Extensions (Chest Raises) REPEAT X 2 if you dare (Once was enough for me!) #Calisthenics #Fitness #Workout #CovidFitness See more

08.01.2022 STRENGTH ENDURANCE WORKOUT!!!! Smash this one out over the w/e champions.... 100 Running on spot steps 100 Flutter Kicks (Bend Knees) 50 Diamond Sit Ups (Crunches) ... 50 Single Leg Deadlift Alternating 25 Push Ups (Knees) 25 Box Jump W/ Alt Step Down (Step Ups) Give yourself 30 mins and get through this as many times as possible. Break the large rep numbers down into manageable chunks #Strength #Endurance #ChallengeYourself # # #Consistency #Fitness #Health #Focus #Workout See more

08.01.2022 DYNAMIC WARM UP!!! Had me sweating!! Alternate Arm Crossovers Arm Swings (Forwards & Backwards) Trunk Rotations... Hip Rotations Alternate Heel Kicks Alternate Toe Taps Hip Bends Windmills Prisoner Squats Use as a Warm up for your workout or even just to get out of the sitting position if youre WFH!! Try 10 reps for each movement and throw in a jog to be well and truly warmed up! #KeepMoving #Health #Fitness #Warmup # See more

04.01.2022 SINGLE LEG WORKOUT!!!!! Balance your Books with Unilateral Training!!!!! (ESSENTIAL IF RETURNING TO SPORT!!!!) Perform 10 of each and repeat X3: S/L Lateral Banded Extensions... S/L Over band hops S/L Balance Rotate Ball around waist, ankle, neck Slider Hamstring Tucks S/L Hip Bridges Emphasis on control - Enjoy #Functional #InjuryPrevention #Sliders #Workout #Hammys #PosteriorChain #Health #Abductors #Fitness #Fit #Core #Balance #CoOrdination See more

04.01.2022 RECOVERY TIME !!!! If you discover a knot/tender area in your muscle keep rolling and EMBRACE THE PAIN!! IT BAND HAMMIES INNER THIGH... QUADS CALVES (ROTATING) LOWER OR COMPLETE BACK TRAPS LATS CHEST ENJOY!!!! - It wont always be pretty but its great therapy. Roll different areas of your muscle to make sure youre completely covered!! #Recover #Fitness #FeelBetter #Movement # #HealthyFascia #TriggerPointTherapy See more

04.01.2022 BASKETBALL FITNESS TIME Excellent work in the community we can now go and visit others. Maybe not too long before were in gyms and on the court! 10 Alternating Ball Push Ups 20 Crossover Dribbles 30 Squats (Or half squats) W/Ball... 40 Power Dribbles (L + R) 50 Russian Twists W/Ball (Legs up and crossed!) Jog to defined point and back Go for 5 Rounds. Break it up and take it easy if you get too sore stop and go again. Good luck #Basketball #Fitness #CovidFriendly # # # See more

03.01.2022 RETURN TO SPORT!!!! July 1st for Adult Community Sport Champions!!! BE READY!!! Please forgive my CrossFit Shirt, those guys are not in my good books at the moment! Walking Step Ups onto Toes Walking Single Leg Deadlift Balance (Alternating) 1-2 Step Full Skips... High knees Bum taps Karaoke Step With Rear Leg Hurdle (Each Way) Step and Slides (Each Way) Single leg bounding hops Deaccelarations Jump Stops Stand up nice and tall on each rep and make sure your core muscles are switched on! Perform a few times through each until you break a sweat. Get your body functioning the way it should so injuries arent sustained when you return to sport! #Functional #Sport #Fitness #Preparation #Balance #Proprioception #Agility #Speed #Power #Strength See more

02.01.2022 GoodFIT COVID Safe fitness sessions with Akuna Capital ..... Social Distancing and Hygiene requirements all adhered to in accordance with NSW COVID protocol ..... Boxing for Fitness allowed under current NSW ruling ... ..... Well done to all Akuna employees who undertook the 4 Week GoodFIT fitness program either online or in person. You are Champions! ..... Physical and Mental Fitness, Healthy Eating, Daily Movement, Social interaction are all of utmost importance in current times ..... Contact GoodFIT for a tailored approach to your groups health and wellness needs ...... #sydney #health #fitness #wellness #social #fun #fit See more