The Hills Personal Training | Brand
The Hills Personal Training
Phone: +61 401 252 239
Reviews
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24.01.2022 The importance of full body sessions... #hillspt - It’s common practice these days for people to split up their workouts based on a specific body part, which is an effective way to train, however, you will almost always reach a point of diminishing returns if you are spending 60+ minutes on just a couple of muscles groups, eg leg day, chest day, even arm day etc... In regards to efficient, and safe physical development, the method of full body sessions is the... way to go. Splitting your workout into 4-5 15 minute sections, which should include upper body push (push ups, shoulder press), upper body pull (rowing, pull ups), legs (lunges, squats), core (crunches, plank), and every second session add a cardio component to the end of the workout. This method of training will ensure you are stimulating growth throughout all of your key muscle groups, without the risk of pushing a specific muscle group too far, and falling victim to an injury! - ( and always dedicate 5-10 minutes to stretch at the end of your workouts! ) - See more
23.01.2022 During a time like this it is important that we all prioritise our health and well-being, stay active, & remain positive! We are here to help with a free 2 week starter pack for any new sign ups! Due to the overwhelming response, this offer is now extended to October 20th! The complimentary starter pack will include:... Up to 4, 60 minute personal training sessions, which can be conducted as a 1 on 1, or in a private small group of up to 5 friends or family members! A free consultation, which will cover nutritional guidance, exercise programming, and health pre screening! To claim this offer, simply send us a message and we’ll get you started!
22.01.2022 Are you lifting weights? Well then you NEED to stretch#hillspt #getstretching - Stretching will provide you with a host of benefits in regards to physical development and safe training! The benefits of stretching include: More efficient recovery; As recovery takes place through the circulation of blood and oxygen, it is important to increase circulation throughout your body after a workout, and the best method of achieving this is through stretching...... Less muscle tension; Muscle tension is amplified during and after a workout, and if you are not taking any recovery methods such as stretching, you are increasing the amount of pressure on your joints, this will almost always lead to injuries such as muscle tears, ligament strains/tears, knots, and muscle spasms (these you definitely don’t want to run into) Movement efficiency; In regards to actually improving movement in your bodies joints, there needs to be a combination of strengthening and stretching, the two need to coexist. Whilst strengthening will help you with increasing muscle power, and the resistance they can withstand, it is increasing flexibility through stretching, that will provide the most technique oriented benefits!
20.01.2022 Client Spotlight Kauri - Kauri has been training with me for almost a year now, and has shown tremendous discipline, effort, and all-round enthusiasm for improving his rugby league oriented fitness (good luck to the opposing teams this coming season ) and definitely deserves a shout out! Keep up the solid work!
20.01.2022 Battle Ropes! Why include them in your workout routine? Battle Ropes are a great way to mix up your cardio training and challenge yourself! The physical benefits of Battle Ropes include: Improved Cardiovascular endurance if performed at a steady pace for 60-90 seconds! Improved Upper Body explosiveness and power, if performed at maximum effort for 10-15 seconds! A great calorie burning exercise, as it incorporates lower body & core stability, as well as intense movement in the key upper body joints, including the Elbow, Shoulder & Scapula!
20.01.2022 Another solid session done in North Kellyville. - Alan is in the early stages of his health and fitness journey, and after just his 4th week has already put up some solid numbers, including a 2 minute plank.
19.01.2022 Taken from a #hillspt full body session! Ball Slams (10kg x 15 reps) Over Head Press (10kg x 15 reps) Barbell Chest Press (17.5kg x 20 reps)... Battle Ropes Singles (45sec) Followed by a full body stretching routine, showcased in the video is a stretch targeting the Hamstring Muscle Group (behind the knee) See more
18.01.2022 This. Dude. Trains. Hard. Andre is approaching 2 years of training with #hillspt and the results just keep rolling in, in the last 2 months alone he’s managed to lose 6cm around the waist, and has developed some serious muscle mass! All the credit goes to him, never complaining, always pushing himself and never quitting no matter what exercise is in front of him!
17.01.2022 Lunges , why should you include them in your workout routine? Because, lunges are one of the most effective and efficient lower body exercises you can perform! Simply because they encompass all aspects of improving the movement, strength, and stability of your legs! They incorporate 3 key lower body joint actions, including Hip Extension (Gluteus Maximus/Hamstrings), Knee Extension (Quadriceps Group), and Plantar-Flexion (Calves Group)! And being that they are a unilateral leg exercise, you will also improve your Hip, Knee, and Ankle stability if done correctly!
16.01.2022 Kauri putting in 110% as always. - It’s been just over a year working with Kauri to improve his performance on the rugby field, and the results are really showing, regularly playing big minutes he has become a young cardio machine!
14.01.2022 Getting it done with a #hillspt full body cardio/core circuit!
13.01.2022 Perfect day for a Sunday session!
07.01.2022 Keegan smashing yet another solid session! - Being that he is only 16 years old, Keegan has shown incredible mental toughness throughout his last year of training, never complaining and always pushing through to get the most out of every exercise! Definitely has one of the best attitudes towards training I’ve ever seen!
06.01.2022 A look into this weeks #hillspt lower body routine! Mixing in both Knee & Hip extension, to really make the Gluteals & Quads work! And leg day wouldn’t be complete without some lunges!
03.01.2022 Rowing... - Incorporating Rowing into your workout routine is a great way to get a very time efficient, yet very effective workout for your upper body! Rowing will make the 3 key upper body pulling muscles work together to complete the motion, with the elbow through the biceps, the shoulder through the Lats, and the Scapula through the Rhomboids and Mid-Traps! Apart from this, Rowing is a great way to improve posture, as it will help pull your shoulders back in alignment with your neck, fixing any slouched or rounded shoulders, adding chest stretching with rowing will also help improve your posture! #rowing #posturecorrection #hillspt
03.01.2022 Planks.. The all encompassing core exercise! Here at #hillspt I am very consistent with taking all clients through planks, and encouraging everyone to push themselves as far as they can (without sacrificing proper form). Planks are a great way to improve strength & stability through your entire body, in particular your hips, your rectus abdominus (Abs), your erector spinae (lower back), & even your shoulders, in fact for a lot of people, it is the shoulders that begin to fatigue first! If you are someone who has never considered or even thought of adding planks to your workout routine, I highly recommend you do so, around 20-30 seconds is a great place to start!
03.01.2022 Looking for an ideal post workout meal?? - You really can’t beat a fruit and yoghurt bowl for a post workout recovery meal, particularly if you’re lifting weights or training for athletic improvement. Most workouts will deplete your bodies anaerobic energy stores, which can be replenished by consuming sugar, (this does not mean a can of coke or lollies), opting for this meal or one very similar depending on personal preference, will provide you with an optimal post session recovery! #hillspt
02.01.2022 Here’s today’s #hillspt workout! Began with Mountain Climbers to loosen up the Calves before squatting DB Front Squats: 3 sets of 20 . Floor Press w/ Narrow Grip to place emphasis on elbow extension: 3 sets of 15 .... Reverse Lunges, using the back knee as an indicator of depth, aiming to push back up just before it hits the ground: 3 sets of 20 . Overhead Reach to Crunch, controlling the overhead weight as much as possible on the way down: 3 sets of 15 . Side Stepping w/ explosive get up to finish: 3 rounds with 5 mat to mats . See more
02.01.2022 Kellyville - Rouse Hill - Stanhope Gardens - The Ponds - Castle Hill - Baulkham Hills & surrounds! We are continuing to operate safely & effectively throughout this tough time, helping The Hills District community & surrounds remain fit, strong and healthy! Due to the overwhelming response from our last promotion, we will be continuing to offer a 1 week free starter pack to all new sign ups before November 30th! ... The 1 week free starter pack will include: A free 30 minute consultation! And 1 free 60 minute personal training session! If you would like to claim this offer and kickstart your health and fitness journey, simply send us a message and we’ll help you get started!
01.01.2022 A few snaps from this mornings session in Kellyville. - It’s been a pleasure training and getting to know this very hard working couple over the past few months, Munish and Shal always put in 110% even with their exhausting work schedule!
