Holeshot Fitness & Personal Training in Sydney, Australia | Gym/Physical fitness centre

Holeshot Fitness & Personal Training

Locality: Sydney, Australia

Phone: +61 2 8747 0763

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• Sport & recreation
• Gym/Physical fitness centre
• Personal coach
• Fitness trainer

25.01.2022 It's getting close! Monday can't come fast enough

25.01.2022 Losing weight is EASY. Changing habits is HARD. Ultimately its your habits that will determine your long term success with your weight loss efforts, so why not start there? ... So many people jump from diet to diet, workout to workout in hope of an overnight solution and while these new and exciting meal plans and workouts might work temporarily - its only ever temporary. If youre after permanent results, youve got to work on developing habits that support that. Habits like; - Prepping healthier meals - Exercising regularly - Keeping your daily step count up around 7,500+ - Portion control - Monitoring yourself regularly Starting another new diet or challenge is like a kid getting a new toy. Its shiny and exciting at first, but the novelty soon wears off and when it does, its back on the shelf with all the other toys.

25.01.2022 Quit focusing on outcomes and start focusing on the process The process is where all the magic happens and you should be celebrating your wins along the way. The scale only shows an outcome and it's an outcome that you do not have complete control over - making this your main focus is almost always going to end in disappointment. ... Instead, start focusing on your workouts, your nutrition, your sleep and use a & system to track consistency and set your goals based on actions rather than outcomes. E.g Instead of "I want to lose 2kg this week." How about: I will train 4 times this week or eating a fist size serving of veggies at each meal this week. They are process focused goals that will influence the outcome in your favour. Not only that, but focusing on these process focused goals and getting more 's on the board is highly motivating. Quit focusing on outcomes and start focusing on the process

25.01.2022 @natasha_todorovic has been working hard these past few months and has really fine tuned her nutrition in the lead up to her wedding. 7kg's down, no more digestive issues and loads more energy! We are proud of you @natasha_todorovic and can't wait to see you shine on your big day!

25.01.2022 "Successful people do what unsuccessful people are not willing to do. Don't wish it were easier; wish you were better." ~ Jim Rohn

24.01.2022 There's only 6 weeks left of 2020 Time to set goals, dig deep and finish the year with some new PB's Let's go!

24.01.2022 Food packaging isn't something I worry about but this caught my eye yesterday. This box of Nutri Grain is claiming to be one of the highest protein cereals available. Sounds great right? I need more protein at breakfast, high protein nutri grain, it's a win-win right? ... Not quite. If you're an active person and training regularly, there's a good chance that you'll need a 20-30g+ serving of protein 3-4 times per day to meet your protein needs. To get that amount of protein from this cereal, you'd need to eat half of the box in a single sitting. Whilst you could probably do it, doing so will probably exceed your calorie needs for the day, which isnt helpful for weight loss. Instead of half a box of nutri grain for a measly 21g of protein, you could save a few hundred calories and get more protein from; 3 eggs = 18g protein 1 small can of tuna = 20-25g protein 1 (30g) scoop of Whey protein. isolate powder = 25g of protein Marketing slogans and food packaging can be confusing and misleading. Be sure to check the labels and read past the marketing pitch

24.01.2022 King Triton was in the house for our 6PM session tonight Safe to say our Fancy Dress Friday was a success and it was great to be able to brighten up everyone's day!

23.01.2022 Menu planning or work-out planning? Either way, Coach Mike is dressed for the occasion! Who's ready for today's StrongWoman session?

23.01.2022 A new week and another opportunity to work towards your goals

23.01.2022 There's no better way to start your weekend! Our Modified Strongman Saturday's are our favourite sessions of the week

23.01.2022 Flex Friday It's not the same but whether it be the live feed, inside our training app or within our Facebook group, it's awesome seeing you legends getting it done from home everyday!

23.01.2022 Losing weight is EASY. Changing habits is HARD. Ultimately it’s your habits that will determine your long term success with your weight loss efforts, so why not start there? ... So many people jump from diet to diet, workout to workout in hope of an overnight solution and while these new and exciting meal plans and workouts might ‘work’ temporarily - it’s only ever temporary. If you’re after permanent results, you’ve got to work on developing habits that support that. Habits like; - Prepping healthier meals - Exercising regularly - Keeping your daily step count up around 7,500+ - Portion control - Monitoring yourself regularly Starting another new ‘diet’ or ‘challenge’ is like a kid getting a new toy. It’s shiny and exciting at first, but the novelty soon wears off and when it does, it’s back on the shelf with all the other toys.

22.01.2022 What's Best For Fat Loss? Cardio or Strength Training Truth is, that's the wrong question because you NEED both. ... Strength training helps to build and maintain muscle when dieting. More muscle = a higher metabolic rate. More muscle also means more 'shape, tone & definition'. Cardio helps improve your overall health, fitness and recovery ability from strength training. Both types of training are important. The BEST thing for fat loss is a diet plan that's high in protein and control's your calorie intake Both Justin (right) & Mitch (left) have lost over 25kg combined with this method

22.01.2022 Our ladies are always looking ahead and always taking the next step forwards! Improving your health and fitness is a life long endeavor, training doesn't have an end date so lace up and let's enjoy the journey!

21.01.2022 Throwback Thursday We can't wait to get back to this! Full house of motivated legends chasing goals. When Gladys or Scomo gives us the green light, we'll be ready to hit the ground running!

21.01.2022 E P I C ~ T R A N S F O R M A T I O N "Before working with Ben I had no motivation to get in shape and I was not in the right head space to commit to doing anything that may have been a challenge. I had tried many things to try and lose weight, probably every diet you can think of. ...Continue reading

20.01.2022 MERRY LIFTMAS 2020 On Saturday we held our annual Xmas comp + lunch for our clients and what a day it turned out to be. With 28 competitors battling it out through 5 awesome events across both intermediate and advanced categories it was a great display of strength, grit and determination. ... The vibe on the day was electric and the crowd erupted everytime a lifter pushed to a new level. As coaches Mike and I could not be prouder of the effort you all put in as well as the level of sportsmanship, comradery and support you showed each other. Our HFPT Fam is truly special and we are forever grateful for all of the support you have shown us throughout 2020. For all those that attended, thank you for sharing this awesome day with us! 2021 is going be bigger and better

20.01.2022 Yesterday was our last session for the year with this awesome bunch of PDHPE students from Lurnea High School. It's been a blast and we can't wait to train with them again next year

20.01.2022 You’re about to get bombarded with lists, tips and tricks to survive the silly season like you’re entering some sort of dietary battlefield when in reality, you’re going to be spending the next two weeks catching up with friends and family who you’ve missed dearly surrounded by food and drinks you enjoy. You don’t need to survive silly season, you should be focusing on enjoying it! That being said, enjoyment is going to look and feel very different from person to person.... If being able to enjoy yourself means not tracking your food and not weighing yourself for a few weeks, awesome, do that. If you’ve been losing weight or eating healthier and don’t want to see your hard work go to waste over silly season, here’s a few helpful strategies that don’t involve you offending relatives or having to prep your own food for Christmas day. - Preload on salad/veg at the beginning of the meal and then eat the rest second. Instead of eating the main dish and then picking at the salad/veg afterwards. Eat it first and then move onto the other food you wanted to eat. - Zero calorie beverages. Coke zero, Pepsi max and water are zero cals and great options when eating out for meals. - Ask for sauces to be left on the side so you can control how much ends up on your meal. - Pay attention to your feelings of hunger and fullness. Try stopping when you’re feeling satisfied rather than when you are stuffed. - Eat slowly, aim to chew your food 15-20 times or at least until it becomes soft and mushy before swallowing, put your fork down and take a breath between mouthfuls. This will also help you notice when you’re starting to feel full. - Try to stay active through walking, playing, swimming and exploring. You can still stay active while having fun with your family and friends, it doesn’t necessarily need to be a gym session. - Remember to enjoy yourself!

19.01.2022 Our page is almost at 3,000 likes To all our new followers, welcome to HFPT, the place where everyday people achieve extraordinary results!

19.01.2022 We're back baby! June 15th Holeshot Fitness & Personal Training will re-open as per the restrictions we will have limited spots and all pre covid/existing clients will be getting first priority. More details to follow soon

18.01.2022 There's no substitute for hard work and every set, every rep brings you closer to your goals. @avi_imaging captured @stuarthill4735 during his 90kg muscle clean and press on the weekend

18.01.2022 Most people spend their time trying to measure chaos. 5 days of dieting followed by a 2 day blowout. 6 workouts in 1 week followed by 2 in the next. ... Sleeping 9 hours a night on the weekends and struggling on 5-6 hours throughout the week. Some days eating hardly anything and others spent eating everything within reach. Want to know the secret to success? Consistency... Your version of consistent is going to be different from mine but either way, we both need to be consistent with what's important for our goals.

18.01.2022 HFPT Reopening - COVID-19 Safety Requirements We cant wait to get back to training and we know youre just as excited as we are, but we need to remind ourselves that we still need to practice good hygiene, maintain 1.5m physical distance at all times and we need to abide by the following; - Classes are capped at 10 people and you MUST book in via the Mindbody app for your chosen session times. ... - Towels are to be used for any and all exercises performed on a bench or on the floor. No towel, no workout. You can purchase a towel onsite if needed. - Practice good hygiene and cleaning by sanitising or washing your hands upon entry and after your session. - Ensure all your equipment is wiped down after each use. - Our water cooler is temporarily off limits. You will need to bring your own bottle of water to each session. You can still purchase a bottle of water onsite for $1. - If you are sick or feeling unwell please stay home until you feel better. Remember, teamwork makes the dream work! See you all soon

18.01.2022 Our New Summer Range now available Bruce showing us the new Muscle Stonewashed Tee in Mauve!!! Available for purchase www.holeshotpt.com/online-store ... Lots of merch on the website its worth a look

18.01.2022 From our family to yours, Happy Easter!

17.01.2022 What do you do when you can't fit any more plates on the sled? Ask your training partner to sit on top First up we had mum and son Gian and Marcela followed by husband and wife Justin and Janelle to her fans ... Then Stuart making light work of the final sprint to the finish line

17.01.2022 We aren't a boxing gym but we incorporate weekly boxing sessions into our program because not only is it a great work-out, boxing for fitness is fun and stress relieving, just ask these ladies

16.01.2022 https://m.facebook.com/story.php?story_fbid=3582581035089685&id=156518791029277

16.01.2022 There's only 31 weeks left of 2020, who's setting goals and creating a plan? I know we certainly are #holeshotfitness #hfpt #TeamHFPT #grouptraining #prestons #nutritioncoach #personaltraining #fitness #strength

14.01.2022 Welcome to HFPT Where the crew is motivating and supportive, the music is loud and the coaches are coaches, not just cheerleaders Want to lose fat and get fit? We can help! ... Results focused training sessions Personalised nutrition plans Accountability & support www.holeshotpt.com

14.01.2022 Improvise. Adapt. Overcome. ~ Clint Eastwood Tonight was HFPT live stream session #114 - something I never thought I'd hear myself say outloud. ... Not in a million years, but the forced closure of our facility has ignited a new fire and created even more desire to make HFPT even better once we reopen next week. Both Coach Mike and myself (Ben) have been busy studying online throughout this time upskilling so we can bring you another level of coaching + results and we can't wait to get back in action. Sleep tight, only 5 sleeps to go

14.01.2022 Hands up if you're working towards your goals this week!

14.01.2022 As the weather heats up it makes staying properly hydrated even more important and staying on top of your hydration can make a massive difference to your performance in the gym and mentally at work. Most adults need a minimum of 2.5-3 litres of water per day and even more when exercising. There is no one size fits all recommendation for exactly how much water you need to drink each day as it’s extremely individualised based on your individual sweat rate but your urine can ...tell you a lot about how hydrated you are. Without needing complicated equations, simply check the colour of your wee each time you go to the bathroom. Aim to drink enough fluid throughout the day to keep your wee clear to a light yellow colour. If it starts getting darker, you need to drink more water. What about electrolytes? Sodium, chloride and potassium, are all very important electrolytes and while you can use electrolyte supplements to assist in rehydration, another simple strategy is to eat plenty of fruits and vegetables, nuts and seeds as well as salting your food to taste. Fruits, vegetables, nuts and seeds are great sources of potassium and salt contains sodium chloride so that takes care of that. Train hard, eat well and stay hydrated.

14.01.2022 Welcoming the new week with open arms! Who else is ready to crush it

13.01.2022 HFPT Reopening - COVID-19 Safety Requirements We can’t wait to get back to training and we know you’re just as excited as we are, but we need to remind ourselves that we still need to practice good hygiene, maintain 1.5m physical distance at all times and we need to abide by the following; - Classes are capped at 10 people and you MUST book in via the Mindbody app for your chosen session times. ... - Towels are to be used for any and all exercises performed on a bench or on the floor. No towel, no workout. You can purchase a towel onsite if needed. - Practice good hygiene and cleaning by sanitising or washing your hands upon entry and after your session. - Ensure all your equipment is wiped down after each use. - Our water cooler is temporarily off limits. You will need to bring your own bottle of water to each session. You can still purchase a bottle of water onsite for $1. - If you are sick or feeling unwell please stay home until you feel better. Remember, teamwork makes the dream work! See you all soon

13.01.2022 I'm sure you've all seen Blake in the gym at some stage or seen a post of him lifting in training or in competition and his work ethic is undeniable. What most people don't know is that this whole journey begun when he broke is leg with a compound fracture that ended his BMX racing career. After a few months of rehab under the watch eye of our friend and chiropractor Cameron Champion it was time for Blake to rebuild and refocus. ... It's been an absolute pleasure coaching him this far and I'm excited to see what he achieves in the coming months and years. "I made a post on 28th June 2017 using crutches for the first time shortly after I snapped my tibia and fibula. Hit me with anything you got. I’m a fuckin animal . 24th Sept 2017 7th March 2019 Now . Thank you Ben Hidalgo" ~ Blake Moore

13.01.2022 Real men have pink sweat towels! Am I right? Or am I right! @duquej79 and Grumpy Phil sure think so

13.01.2022 Coach Mike competed in the @apunsw state championships on Saturday in the Open Mens U74kg weight class and came away with 4th place It was an awesome performance, especially after moving up a weight class this year. Squat - 177.5kg ... Bench Press - 132.5kg Deadlift - 240kg Well done Mike! We are all proud of you mate

12.01.2022 Hang in there team! The weekend is almost here

12.01.2022 It's not a race... Until it is! Everyone that trains on a Saturday will tell you, our modified strongman sessions are the best sessions of the week! Who's training this Saturday?

12.01.2022 Lest We Forget.

12.01.2022 Today was another great day for the HFPT Crew with Kaylee, Joshua, Jimmy, Laz & Tony competing at the novice powerlifting comp held by our friends at Adonis Athletics Campbelltown. There were some ups and downs throughout the day but there was also new pb's set all round. It was a great effort from all of the team, Mike and I are super proud of you guys and we're already looking forward to the next one! ... Full Results: Kaylee - 3rd overall Squat 70/75/82.5 X(rack command) Bench 55/62.5/70 Deadlift 95/105/120 Total 265kg Josh Squat 100/105/112.5kg Bench Press 60/65/72.5 Deadlift 125/132.5/140 Total 325kg Jimmy Squat 140/150x150x (called on depth) Bench Press 90/ 95 / 100 Deadlift 195/210/220 Total 460kg Laz Squat 115/125/130 Bench Press 90/95/100 Deadlift 175/185/195X (missed) Total 415kg Tony Squat 130 / 140 / 150 Bench Press 85/90/95 Deadlift 165/175X (lost grip)/175 Total 420kg (yes, you beat Laz )

11.01.2022 Forget about trying to lose weight over the Christmas holidays. For a lot of people, trying to maintain a calorie deficit during that time is like trying to bowl a strike during an earthquake, while the bowling alley is on . Don't set yourself up to fail. ... Instead, enjoy the time spent with friends and family. Stay consistent with your training and put those extra calories to good use by building some muscle mass. Then, once the chaos is over and you've spent some weeks enjoying some extra calories, the fat loss phase will be much easier. You'll be in a better place to stick to a calorie controlled diet, you'll (hopefully) have some more muscle mass (if you trained consistently) and as a result, once you've dropped some body fat, you'll have more muscle shape and definition. It's a win-win scenario.

11.01.2022 A big thank you to Gina Grubisic for capturing so many great moments from Merry Liftmas 2020. Thank you to everyone else who sent in photos from the day as well.

11.01.2022 1 week to go until are back in our happy place! What are you most excited about?

10.01.2022 2020 has thrown it's fair share of curve balls but we're all still chipping away and working towards our goals. When it comes to fitness, a lot of what you see on social media is all but the truth is that this year has been one of the toughest we've all faced. Especially from a motivation standpoint, but I want you to know that we all struggle to stay on track at times and that's 100% OK - it's to be expected. ... - No two days are the same. - Motivation comes and goes. - You will have good days and bad days. We all have those days when we just want to grab our bat and our ball and go home. The important thing is that we don't. Don't quit. Don't give in. Don't give up. Because just like anything we do often enough, quitting becomes a habit. And habits rule our lives. I'm sure you've heard the saying "Old habits die hard." This is absolutely true. Creating new habits is equally as tough but there are a few ways to make it easier for yourself. Stay on track by setting daily/weekly goals and habits to or off of a list. The longer the winning streak becomes, the motivated you'll be to keep going. Because just like quitting, persistence can also become a habit. Start with small habits, taking a 5 minute walk each day is a lot easier than a 5km walk each day. Eating 1 fist full of vegetables with lunch is a lot easier than meal prepping for an entire week. Sandwich these new habits into your day in between things you already do regularly. "Each day this week, after I finish my lunch I'll go for a 5 minute walk before returning back to my work." Never miss twice - this is a BIG one. Winning streaks are awesome but life happens. You might miss a walk, skip a workout or enjoy some takeaway with family or friends. That's 100% ok. But the sooner you get back on track, the easier it'll be. So as a general rule 'never miss twice'. If you've read this far, take the next step, grab a pen and paper and write down this weeks goals/habits so you can start ticking them off HFPT Coaching Services: Group Training Sports Nutrition Strength & Conditioning Weight Loss & Body Composition

10.01.2022 How cute is this! You know the saying "Monkey see, monkey do." One of the best thing's we can do for our little monkey's is to model healthy habits and make it a normal part of our daily/weekly routine.

09.01.2022 https://www.facebook.com/108878629136279/posts/3754840277873411/

09.01.2022 Yesterday @coachbenhidalgo and @stuarthill4735 competed in Strength Wars @_shredfitness_ It was an awesome day, great comp, great vibe and a whole lot of fun. It was also @stuarthill4735 first time competing and we managed to snag a spot on the podium finishing up 2nd in the intermediate category. ... A big thank you to the team @_shredfitness_ for putting on a great comp and a well done to all the competitors

08.01.2022 "You don't have to be great to start, but you have to start to be great." ~ Zig Ziglar Our group training program caters for all fitness levels and our members will tell you it's like personal training but in a small group. Everything session is tailored to suit you and our goal is to bring out your best through structured training, motivation, encouragement & accountability ... There's 23 weeks left of 2020, let's make those goals become reality!

08.01.2022 "The world needs strong women. Women who will lift and build others, who will love and be loved. Women who live bravely, both tender and fierce. ... Women of indomitable will." ~ Amy Tenney

08.01.2022 This post by @themollygalbraith is one of the best posts we've seen. You don't owe anyone an explanation about how your body looks. "Bigger. Smaller. More muscular. Less muscular. Curvier. Leaner. Heavier. Rounder. Softer. Firmer. Stronger. Less strong. More masculine. More feminine. Androgynous or gender nonconforming.... Mom. Dad. Grandma. Grandpa. Aunt. Uncle. Sister. Brother in law. Neighbor. Partner. High school BFF. No one. And you don’t need to apologize or justify or downplay or excuse your body in any way, to anyone, no matter its shape or size. It’s your body, your business. I know most of us won't be seeing family this in person this holiday season... BUT this response is good to have on hand anytime someone you love (and want to maintain a relationship with) comments on your body. You can gently say: Hey Aunt Ruth! I appreciate you asking questions and wanting to know more about me and my life, but it's best for me if my body and my food choices aren't part of the conversation. I'd love to tell you about my (dreams, job, relationship, accomplishments, children, etc.) though! Which would you like to hear about first? Be firm in your boundaries, and unapologetic about your choices. It’s your body, your life, your food, and your decisions. Make sure you SAVE this post so you have a helpful resource to reference before you gather with friends and family. And if you have a response you like to use, please share it below! The more options we have, the more prepared we feel! #GirlsGoneStrong #StrongWomenLiftEachOtherUp #MollyTalksBodyImage #MyBodyMyBusiness #YourBodyYourBusiness #BodyImage " If you're not already following Molly Galbraith and Girls Gone Strong, do yourself a favour and go follow their accounts.

07.01.2022 Hands up if you're getting excited for Christmas @nikky.d looking pleased with a solid DB clean and press during last weekend's Merry Liftmas comp

06.01.2022 A new week A new month A new opportunity to work towards your goals What's the Mid-Term (6-12 weeks) goal you'd like to achieve? What are the things you need to do today, tomorrow and for the rest of this week that will help you move the needle in a favourable direction? ... Determine what they are, set them as your daily and weekly goals. Write them down and either or them off each day this week. Try building a winning streak of as many in a row as you can and never miss twice in a row While you're drinking your morning grab a + and write down the above. Add them to your diary, calendar or stick it on the fridge. Then it's time to get cracking

06.01.2022 Happy New Year! 2020 has been a roller coaster of a ride and while we are only a few hours away from welcoming the new year it’s important to know that 2021 won’t present its own set of challenges. That being said, 2020 has forced us to adapt, become resilient, to be grateful for what we have right now and we are incredibly grateful for the amazing community we have at HFPT.... To everyone that has supported us along this journey, from Mike, Ashlee and myself, Thank You, from the bottom of our hearts. Your support and encouragement has been greatly appreciated and without it, I don’t think we would have gotten this far. We finished 2020 on a high with our Merry Liftmas event a few weeks ago and we have some awesome things planned for 2021. Stay safe and all the best for 2021.

06.01.2022 That's a wrap on week 1! We're all doing our part with all equipment being cleaned & sanitised after each use, training in our dedicated 4x4m zones and sessions are capped at 16. A few minor changes but damn it's good to be back

05.01.2022 Who else is looking forward to the weekend? But first, we've got our Saturday Strongman session

05.01.2022 We've been waiting for this day to come and here's how we've setup our equipment to ensure everyone's safety and physical distancing requirements are being met at all times

05.01.2022 7 years ago today we opened the doors to Holeshot Fitness & Personal Training version 1.0 I'd signed the lease for the factory on my 21st birthday and had less than a week to turn it from a warehouse to a "gym". With the help of my Dad Phil, Ashlee, Maddie, some of my closest friends and a 15k loan from my parents we were able to make it happen over a massive weekend. (Photo 3)... Back then as a naive 21 year old and zero business experience, I thought 15k was plenty of coin to get started with. Little did I know that I'd be spending more than half of it the day I signed the lease paying bond, my first month's rent upfront and setting aside enough for the second months rent. That left us with a little of 6k to purchase equipment, paint, light fittings, cleaning equipment etc. Needless to say, that was the first of many BIG life lessons I've learned along the way. Looking back at what we started with I'm amazed we made it through 12 months let alone 7 years. I couldn't have done it on my own though, not ithout the ongoing help and support of Ashlee, Mike and my parents over the years. To everyone that's ever attended a fundraising event, purchased a program or trained with us at HFPT, THANK YOU from the bottom of my heart. Thank you for entrusting us to coach you towards your goals and for being an integral part of our community, the HFPT Family. Happy 7 Years

04.01.2022 3 Tips For Mums & Dads Getting Back Into The Gym 1. Embrace being a beginner again. Your body hasn't been exposed to heavy loads for such a long time that you're basically a beginner again, which is awesome because right now, you don't need to smash yourself to stimulate progress. ... Less is more! 2. Take the time to relearn movements and improve your technique. Don't be in a hurry to over do it, take the time to work on technique now so you can continue progressing for the remainder of 2020. 3. Remember what the rest of your life looks like. It's great to want to train hard but if you're not recovering, you're going to burn out, get sick or injured. Nutrition and sleep are just as, if not more important than your training so make sure you're sleeping 7-9 hours a night and eating high quality foods.

04.01.2022 THANK YOU The last few days have been awesome and Mike, Ashlee and I wanted to say a massive thank you to everyone returning to training, to everyone that's called, messsaged and posted on social media. Your support and encouragement is greatly appreciated.... From the Team at HFPT, Thank You

03.01.2022 You're going to be here for the same length of time regardless of whether you just go through the motions or you give it your all. So you might as well give it all you've got!

03.01.2022 It's GREAT to be back! Opening the doors today felt amazing and it's such a great feeling getting back to doing what we love with our second family! The real 2020 begins NOW and it's time to get after those goals

03.01.2022 Weight Loss Is Never Perfect Your body weight is going to fluctuate daily regardless of whether you're dieting or not. Daily fluctuations are usually caused by; ... Fluid Intake Food Intake Salt Intake Bowel Movements Hormones Fluid Lost Through Sweat When it comes to weight loss and weight gain from a change in body composition i.e gaining muscle or losing body fat, this happens to slow to notice daily but can be noticed on a weekly, fortnightly or monthly basis. This is where using the scales sporadically can drive you crazy. As you can see from the photo below, from start to finish you can almost draw a straight line trending downwards over the loss of nearly 10kg's - which is awesome. But if you look closely, the blue line jumps up and down constantly on a daily basis. Week to week it's trending downwards. Month to month it's trending downwards. Day to day it's up, the same and then down again like a yo-yo. If this client wasn't weighing themselves daily, we wouldn't have reliable information to reflect on each week and month. If this client was only weighing themselves one time per week it would be impossible to know if their weight was moving in the right direction. Even if they were taking their weight let's say, every Friday morning, depending on the week, they could be up, the same as previous or down slightly. This gets really frustrating and usually leada people to giving up or blowing out. Instead, we much prefer more regular weighing. Not because you noticeably lose body fat day to day but because it smooths out these highs and lows and allows you to see your progress consistently overtime. Weight loss is never going to be perfect and weighing yourself more often will highlight that. It allows you to see a weekly average body weight and to view trends in how your body changes week to week, month to month. Use the scale for the tool that it is. Chasing daily weight loss is a misguided approach, instead, track your weight daily so that you can calculate your avg weight for the week, or if you use an app like we do that plots it in a graph, you'll easily be able to see what direction you're headed. Train hard. Eat well. Results will come.

02.01.2022 Happy Mother's Day to all of the amazing Mum's out there. We hope you have a great day :)

02.01.2022 Today's live stream class was brought to you by a special guest... Captain America aka @coachbenhidalgo... Have a Fantastic Friday boys and girls. #fancydress #captainamerica #holeshotfitness #personaltraining #grouptraining

02.01.2022 How awesome is this! We are so proud of your efforts David and have enjoyed training with you We don't give out generic meal plans, nor do we advocate for the same diet for everyone. ... We do our best to teach our clients the principles of training and nutrition and help them with creating lifestyle changes. We may have given you the tools, but you've done all of the work, well done David "Two years ago I joked that if I ever made my goal of dropping 16 kilos to hit the century mark in weight, I'd shave the goatee off for a bit. Well, today I made it to the punchline. I've come so far since changing my habits and making new ones. Like today, I've taken 15 minutes off my 5km walk times and now jog further each week. This afternoon I almost made 5 km under 45 minutes. So hello baby faced me. Now to grow the grey hairs back on my chin. I just want to thank my fitness coaches, Ben and Mike for teaching me so much and keeping me on track, and of course Michelle for being my motivator and inspiration to keep going as I now aim for 90 kilos. Let's do this." David Curran

02.01.2022 It blows my mind that the NSW Government isn't considering physical fitness and the communities micro gyms like HFPT provide as an essential health service. The number of people, myself included, that depend on having a physical outlet to help alleviate stress and anxiety would have to be almost on par with the number of people chasing health and aesthetic improvements. Gyms, micro gyms and personal training facilities provide so much more than mirrors and dumbbells. ... Young athletes have role models to aspire and look up to. Health workers have a place where people don't ask about their work and they can express their feelings physically and leave with an endorphin rush. Mum's and Dad's get to get out of the house for some adult conversation and interaction they may not otherwise get throughout the work week. The increased feelings of self worth, improvement and accomplishment associated with regular training and program/progress reviews with coached and trainers a like can really brighten up someones day. Not only that but the CDC and World Obesity Organisation have stated that obesity related conditions seem to worsen the effect of COVID-19. We can monitor who comes and goes. We can sanitise and disinfect equipment before and after every use. We can create individual training stations of 4x4 sqm quite easily within most gyms. We can limit and control how many people are allowed inside at any one time. If 50 people can enter a pub for a scooner and a schnitty, surely we can put a plan in place to allow the non-essential, yet very much essential health and fitness service industry get back in action. #gymsaresafe #exerciseismedicine #teamhfpt #holeshotfitness

02.01.2022 Here's a flash back to last nights daddy daughter burpees for @coachbenhidalgo birthday

01.01.2022 Who run the world? #hfpt #grouptraining #strengthtraining #holeshotfitness #holeshotmethod #strongwomen

01.01.2022 2021 is officially here! Let's start the new year with the right foot forward...Covid Safe Group Training to help you get seriously fit and strong in 2021. Capped class sizes to ensure 4 square metres per person ... Adequate amounts of equipment to minimise sharing Wipes and disinfectant spray at every dedicated training zone throughout the gym No towel, no workout rule Our coaches are dedicated to helping you reach your goals in safe and enjoyable environment. We are now opening spots for new members with a 14-days for $14 trial pass but spots are limited and bookings are essential. Contact us today to book your spot! #holeshotmethod #teamhfpt #grouptraining #prestons #gym #fitness #strengthtraining #nutrition #goals #letsgetstrong