Highlander Personal Training in Bowral, New South Wales | Sport & recreation

Highlander Personal Training

Locality: Bowral, New South Wales

Phone: +61 424 937 437

Address: 2/8 Kiama Street 2576 Bowral, NSW, Australia

Website: http://www.highlanderpersonaltraining.com

Likes: 286

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25.01.2022 More snaps of the gym looking amazing thanks to @kellkellcorbs and @kizza2

25.01.2022 Easter Long Weekend The 24/7 access is nearly ready but it is very likely it won’t be before this weekend unfortunately! There will be no sessions and the gym will be closed from Good Friday to Easter Monday and also Wednesday the 7th of April as ya boy will be further improving his mouth-to-mouth skills ... Hope you all have a relaxing break Remember chocolate calories don’t count between April 2nd and 5th - not even science knows why! See youse soon!

24.01.2022 We can officially stop the progress updates because the gym is now finished! And it looks absolutely fucking unreal in my biased opinion I had a clear vision for the design and with everyone’s help the end product exceeded my expectations big time! I’ve had so much positive feedback from you guys which gives me the warm and fuzzies too The reason I did this was to give you all a quiet, unintimidating, clean and convenient space to dedicate time to yourselves and your health and I’m so glad to hear people say how comfortable they feel during their sessions without the fear of judgement, because there’s no one around to judge. Just the way we like it Thank you again for the patience and support You can now expect to see some actual content!

24.01.2022 Hey everyone! The gym will be closed from 5:30pm tomorrow and 11am on Tuesday this week! Hope you all enjoy your Straya day celebrations!

23.01.2022 Hey guys just giving you all heads up. Because of the recent positive covid cases in Moss Vale we're making mask wearing mandatory while in the gym for at least the next few days until we know more. If you're uncomfortable wearing a mask just let me know and we will postpone your session until the situation is more clear! When you come in for your session please head straight to the sanitation station at the entrance, sanitize your hands and put on the mask provided for you! Thank you all for understanding!

22.01.2022 Sculpt Pilates at Highlander PT Hello all! Tania from Sculpt Pilates will be running Pilates and stretch classes in the gym soon and we’re looking for expressions of interest!... There are multiple class time options so if you’re interested or know someone who is please message us for more details!

22.01.2022 Local Business Shoutout As all my clients know I’ve gotten deep into trail running this year. It’s a different discipline to road running and to do it properly requires specific shoes, socks, nutrition, hydration and pacing etc none of which I had any idea about, where the hell do you even start looking for the right info?!... Luckily right here in the Southern Highlands we have an amazing woman Tilsa who runs a local run club and has a store in Moss Vale called Runner’s Boutique that stocks literally everything you need to perform at your highest ability. Tilsa is so incredibly knowledgeable about race preparation, training, technique and nutrition. I followed all of her advice before, during and after today’s race and can honestly say I wouldn’t have made it without her. If you’re running at any level, drop into the shop and have a chat, you’ll leave with all the gear and at least some of the idea! Thanks so much Tilsa! You’re a fucking legend! @runnersboutique @tilsa_collings @altrarunningau @kodanutrition @injinjiaustralia

20.01.2022 Half a kilo of watermelon = 150 calories?!

20.01.2022 When doing any pressing or pulling exercise, always remember to squeeze your shoulder blades together and hold them there the whole time you’re working! This keeps your shoulders stable and safe and helps to isolate the muscles you’re trying to work. @hannahcoleee__ killing the demo here

19.01.2022 I’m never going to be a powerlifter myself but I fucking love powerlifting as a discipline. Squats, Deadlifts and Bench Press are 3 of the biggest force-producing movements that the human body is capable of, and when you learn to do each one properly it sets the foundation for every other exercise in the gym. So when I teach people these movements, I teach them as though they are competing in a powerlifting competition. Because you’re moving so much weight, the risks are high... and the consequences of poor technique are higher. Therefore these exercises deserve respect, they deserve attention to detail and to be performed at the highest quality possible to avoid injury. This is true for EVERY exercise in the gym. I’m going to start doing some in depth technique videos as a reference tool for clients but also to hopefully help everyone else out there who may be unsure how to lift correctly. As always if you’re interested in learning the correct way to throw some steel around send me a message.

19.01.2022 Highlander Personal Training in 1000 Words or Less Training at Highlander PT is designed around YOU. We specialize in many different areas of training and nutrition to cater for individual interests. Weight Loss... Nutrition Boxing Strength Hypertrophy (building muscle) Fitness Powerlifting Sport-Specific Training The mission is to make positive changes to your lifestyle that are enjoyable and sustainable. No fads, no fast, temporary results. We want to help make these changes and teach you how to maintain them for the rest of your life - and end the cycle of weightloss and weight gain that so many people get trapped in. The gym also quiet and non-judgmental and looks damn good (in my opinion!) If you’re interested, send us a message to find out more!

18.01.2022 Bench Press I’ll start with the ‘What’ for those who don’t have time to read a thesis. 1. Set your hands evenly either side of the center of the bar and grip tight.... 2. Squeeze shoulder blades together as hard as you can. 3. Take a deep breath 4. Unrack the bar - lift it up and over your shoulders and breath out 5. Bend the bar - externally rotate shoulders as though you’re trying to bend the bar towards your face - this will cause your elbows to ‘tuck in’ slightly. 6. Take a deep breath. 7. Lower the bar down and away from your face to your solar plexus. 8. Touch bar to your chest very lightly. 9. Drive bar up and back over your shoulders hard while breathing out. 10. Repeat steps 6-9 for as many reps as you’re aiming for. Now the ‘Why’ for each step 1. If your hands are uneven you will be lifting more of the weight on one arm - dangerous for obvious reasons. Gripping tight creates tension in your forearms which creates tension in your upper arm which creates tension in your shoulders which creates tension in your back - this is called Sherrington’s Law of Force Irradiation. Tensing a muscle causes the other muscles around it to also tense and allows them to produce more force by creating more stability. 2. Forces your humerus back into the shoulder socket where it is more stable and comfortable. Also creates more tension across your back - more force irradiation. 3. Inflated lungs tightens chest and back muscles. 4. Release breath to reduce pressure in your head. 5. Eternally rotating shoulders allows you to squeeze shoulder blades together harder. 6. More tension 7. Forearms should be vertical during entire movement - more stable and safer for joints. 8. Don’t bounce the bar, be nice to your ribs - a powerlifting judge doesn’t want to know how much weight you can bounce off your chest before you crack a rib, they want to see how much weight you can press from stopped position. 9. ‘Attack’ the rep, be aggressive, this is about producing force! If you’re doing any kind of pressing movement use these principles and you’ll be stronger and safer! Good luck!

17.01.2022 House warming gift from the mother. Have to have a Highland cow for Highlander Personal Training

17.01.2022 Covid Safety Update Hi all! In light of the recent Covid19 cases in the Southern Highlands, I’d like to take the time to put the gym’s Covid Safety Plan in writing and update it also.... The safety of our clients and trainers at Highlander Personal Training is our number one priority during these times and I’d like to thank everyone for doing what is required of them. We are taking the cleanliness of the gym very seriously with regular professional cleaning, providing hand sanitiser throughout the gym and have sourced the highest grade disinfectant used in surgical procedures. Here is the updated process for anyone coming to train in the gym. Firstly if you have even the mildest cold and flu symptoms please notify me as soon as possible and we will reschedule your session for after you’ve received a negative Covid test result and have recovered. - Please enter through the front door and head straight to the disinfectant station. - Use the hand sanitiser. - Put on a mask. and if you’re training by yourself, - sign the Covid Register at the desk. - Grab a bottle of disinfectant and a cloth to wipe all surfaces touched during your workout. - When finished place the used bottle in the bucket at the station and dispose of your cloth in the bin provided. Please let me know if you have any concerns about wearing a mask for medical reasons etc and we can come up with a solution. I realise wearing a mask is uncomfortable during exercise but we all have to do our part to stay a step ahead in these situations. As a germaphobe at the best of times I can’t thank you all enough for taking this seriously. Phil

16.01.2022 We’re open for business! And what a day for it! Contact myself or Jody @jactivept to book in a session! Spots are filling up fast which is very humbling and exciting!

16.01.2022 Friday night Sumos to finish off the week. These chicken legs and spaghetti arms ain’t moving more than a buck thirty but always remember: real #alphaenergy comes from good technique not big weights More technique videos coming plus progress updates from the dream team @t__r0y and @krissoby So excited to share the hard work of these two! Hope all of you bad MFs had a great week!

15.01.2022 I politely request that everyone stop objectifying me and my moustache.

14.01.2022 Highlander PT 2021 CHALLENGE Are you a girl looking for dat 2021 GLOW UP Or a guy looking to get fucking JACKED ... Do you want to: Burn some serious FAT Look hot af in a bikini/mankini Start an OnlyFans account but don’t yet have the THICC booty to pull it off Use your new body as a weapon to make your man do the dishes and clean the house like he goddam should in a mutually respectful partnership Get big and strong in order to CRUSH your enemies Be so much healthier than everyone else you gain the right to become an Instagram Influenza Be able to poo unassisted when you’re 85+ Then Highlander Personal Training is the place for you! We will help you achieve your goals by: Focusing on slow, sustainable weightloss through appropriate exercise and nutrition programming based on the most recent scientific research Teach you the correct way to perform exercises in order to increase the SAFETY, EFFECTIVENESS and LONGEVITY of your training Work on changing your mindset to appreciate CONSISTENCY, HARD WORK and DELAYED GRATIFICATION Make small, achievable goals so that you ENJOY THE JOURNEY rather than be overwhelmed by how far away the destination is Give you the tools to maintain these changes for the REST OF YOUR LIFE by teaching you the WHY and not just the HOW Do away with myths and fads that only cause confusion and don’t contribute to progression. If you: - LOVE making excuses - Aren’t willing to make the time to be healthy - Don’t like working hard to achieve your goals - Don’t have the guts to do whatever it takes That’s perfectly OKAY! We can make reasonable, achievable diet and lifestyle changes TOGETHER!! And what do we need from you?!?! Just be prepared for it to take more time than you think it will because nothing worthwhile comes quickly or without consciously changing your habits! ADDED BONUS This can all be done online, no matter where you are! Tell ya friends! INTERESTED? SLIDE IN THE DMS! (Send us a private message - for those over the age of 40)

14.01.2022 Class Times Monday - 6:30am Wednesday - 6:30pm... Friday - 6:30am Saturday - TBA

14.01.2022 It takes serious balls to change your habits for the good of your health. Balls as big as these. Can’t find them? @jactivept and I will help you look! Send us a message

14.01.2022 Happy holiday everyone! The gym is open as normal today 6-10am... *EDIT* 2-5pm (Have had multiple cancellations this evening so I’m giving myself a cheeky early mark) Love you all

13.01.2022 There’s a few tiles to lay lucky @krissoby @t__r0y @emmayoungwhitford James, the uncle and the mother are here to help

11.01.2022 Boxing rig is looking the goods Does someone want to help me hang that water ball? Only weighs 80kg... A huge thank you to @t__r0y and @krissoby for putting it all together @smai_sports

11.01.2022 She’s beautiful Thanks to @kristy_is_changing for helping put it together @concept2au

11.01.2022 Ok @mylestal !! She’s ready for her maiden voyage! Say goodbye to your quads my boy.... RIP Thank you @hammerstrengthau it’s beautiful

11.01.2022 Well done to @kellkellcorbs , @t_wright84 Dave Wright and Ben Lyons for doing their first trail run this morning! I told them it was an easy 6.5kms but it was actually 8, whoops! You all did a great job setting your baseline and I’d love to see you, and anyone else who’s keen, keep challenging and pushing yourselves to go that little bit further or aiming for a slightly faster time!... Massive thank you to @emsullie75 for being team leader!

10.01.2022 Nice and simple, but v effective.

07.01.2022 If you run a lot, make sure you invest in proper footwear. I’ve been getting some shin and foot pain from running in incorrect shoes so I picked up these Saucony Endorphin Speeds from Tilsa @runnersboutique Pain was instantly better and speed shoes are clearly no joke because I unintentionally set 3 speed records this week just testing them out. If you need any help or advice, Tilsa is the woman to speak to, she must be magical or some shit

06.01.2022 I have some unbelievable transformation updates to share for both of these legends. Not only are they ruthlessly dedicated to their goals and put in the work to achieve them without excuses (even with a few hiccups along the way) they both dropped everything to help me set the gym up and would stay until 1am laying flooring and moving machines around. Keep an eye out for their progress shots, there’s a lot to include so its taking a while! @t__r0y @krissoby

05.01.2022 Hey Everyone! Just a quick heads up that the Monday 6:30am class is changing to 6am from tomorrow morning! Hope you’ve had a great weekend!

05.01.2022 I’m so happy to be up and running and very proud of the space we’ve created out of nothing! It’s been a long, tiring and sometimes frustrating 2 weeks with delayed deliveries slowing things down but they’ve also been the best 2 weeks of my life watching it all come together so quickly. There’s still a bit of work to do but it’s hard to believe how much has been done in 2 short weeks thanks to all of the client’s, family and friends who dropped everything to help me out. I’m very humbled and excited to share this with the little Highlander/ @jactivept community we’ve all created together. Now to pay back the favour Love you all

05.01.2022 Improvise, adapt, overcome. Don’t have a weight belt or vest? Just awkwardly hold a dumbbell between your feet aye! #fitness #motivation #romewasntbuiltinaday #fitspiration #bigmuscles #alphaenergy #cantstopwontstop #dont@me #itstuffbeingthisbuff

04.01.2022 24/7 Access is officially up and running! (members only) Just in time for some long weekend lifting! Please contact me to organise your access tag before the weekend If anyone is interested to know more about this and other services we offer, send us a message!

04.01.2022 Hey @krissoby take a photo of me pretending to help lay the flooring for the gram!

04.01.2022 Opening Hours Monday - Friday 6-10am, 2-7pm... Saturday 7-11am

03.01.2022 Everything is here besides one pallet but at least we have some flooring!

03.01.2022 Here’s my brother from another mother Simon doing some beautiful trap bar deadlifts to rehab a disc bulge. A nice, smooth lift with good form starting and finishing at the mid-line of the foot... Perfection Also got a bit distracted by those firm buns doing some very nice walking lunges for Achilles tendinitis rehab. Neither @brenosmitz or @spartancreative are letting their injuries stop them and both realise how essential appropriately programmed exercise is in the recovery process! Well done lads, I’m lucky to have two of my most handsome best mates in the gym every week

02.01.2022 Thanks to @smai_sports for supplying all the other things. Squat racks, flooring, barbells, boxing equipment, air bikes, sled tracks. It’s so cool to have an amazing local company supply you with bullet proof gear!

02.01.2022 I honestly want to thank all my clients for their patience over this past two weeks! Obviously my mind has been focused on setting up this new and exciting space and I want to apologise for my lack of availability. . New space will be ready soon Its been some late nights, some foul words and some heavy hauling, but I can’t wait to welcome current, past and future clients to this fantastic new space I can call my own! . #ipromiseillmakeituptoyou #highlanderpersonaltraining #newspace #newgym #exciting #smashinggoals

01.01.2022 Evening all! Due to the extreme heat predicted tomorrow a running event I’m participating in (and definitely going to win) has been rescheduled to the morning so the gym will be closed during the usual 7-11am hours. We will be open between 4 and 5pm tomorrow afternoon if you wish to use the gym!... Thank you for your understanding and sorry for any inconvenience! Much love