Ignite PT in Townsville, Queensland | Coach

Ignite PT

Locality: Townsville, Queensland

Phone: +61 421 814 196

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

25.01.2022 How to set your feet with a barbell back squat? In this video Client @bellaargyros is performing a high bar back squat. Taking the time to set your feet well is such an important and often neglected step and can prevent a lot of common lifting technique mistakes. You may have heard of the ‘tripod’ setup with the feet. This cue is in reference to setting up your feet with 3 points of contact to grip the floor, the heel, ball and outer foot. This in itself can prevent some of ...the more common technique breakdown issues we see. 1 can prevent tipping over by overloading the forefoot. 2 can prevent tipping too far back into the heel and losing the lift that way also. 3can prevent ankles from pronating inwards. 4can prevent knees knocking in. 5can prevent hips rotation. Looking into this further how much angle should one point there toes out? Well this depends very much on the person. For most people the common setup is the fick angle of the feet turned out at about 15 However we have to take into account both structural and functional issues that each client brings to the table. You will notice that @bellaargyros has a much more neutral setup with the feet. This is due to her extreme amount of external rotation in her hips from her competitive dancing background with years of demanding positions in external rotation. If we have her feet turned out to a full 15 we see an excessive amount of knees out which we don’t want. Tip - Optimise your squat setup my knowing your body and work with your body and not against it. Hope this helps #ignitept #teamignite #squat #tip #trainsmart #coach

25.01.2022 Check out this multisport fun over Maggie island on the weekend filmed by Matthew Minchio. To support me on my solo ride to Cairns to help raise money for kids with cancer check this link below. Any donations of any kind will be greatly appreciated https://m.facebook.com/nt/screen/

25.01.2022 The Tbell was a great little invention from @bretcontreras1. I have incorporated this movement back in my posterior focused lower body session. Here I explain why I like this variation to target the glutes. #ignitept #trainsmart #bootaybuildiing @worldgymtownsville

25.01.2022 Ladies of Townsville if you are looking for the ultimate kickstart with your health and fitness journey I can’t recommend this amazing lady enough. She has helped hundreds of ladies with all kinds of conditions ranging from hormonal imbalances to eating disorders to get their health back on track. Sheri offers so much more than nutritional advices. Those that know her know how big she is on all the pillars of health including recovery, movement, nature and mindset. Check out... her page or click on this link to check out the starting date of the next 21 day reset for July! You’ll thank me later https://www.thegotogirlscoach.com/reset-challenge @sheriiduff #health #hormones #nature #movement #mindset #nutrition #coach

24.01.2022 Foot placement with lower body movements... One of the most common things I see in the gym with people performing exercises like a squat is not setting with the feet first. It leeds to problems that come later in the execution of the squat, such as pronating ankles, knocked knee’s, hip impingements, or losing the squat by shifting on the forefoot or heal. Setting our feet in a ‘tripod’ setup with the heal, ball and the outer part of the foot ensures we keep our base of supp...ort on the mid part of the foot. I use this method with nearly every leg exercise in the gym as the same priciple apllies with lunge variations, split squats, leg press etc. So pay attention to you’re feet when setting up for tour lower body movements and see an instant improvement with your lifting. #teamignite #trainsmart @worldgymtownsville

23.01.2022 Awesome story from a hard working client! Sarah has transformed not only physically but also into a stronger and more confident lady on the inside as well :)

18.01.2022 I feel we are all in need of an inspiring story right now in what is certainly a very challenging time right now for us all. Sam Ahern was introduced to me last year with a goal to compete at the Arnold classics bodybuilding competition in March 2020. Sam has certainly faced his fair share of challenges in his 18 year life so far. Sam has Spina bifida. His parents were told at birth he would never walk. ... He has had around 15 operations growing up. including numerous operations on his head to fit in the VP shunt that you can visually see running up the right hand side of his body to stop fluid building up around his brain. When he was born part of his spine was outside of his body so that had to be put back in and getting it to hang like a normal spine took several more opps. Also another 4 operations on his feet to help him to walk properly, Walking and balancing is obviously still a challenge. He was bullied at school for his condition which is why he turned to weights and the gym. Despite all of these obstacles this young man prepped for over 20 weeks of calculated dieting and training in which we programmed exercises to work with his condition and to bring a truly remarkable physique to what was going to be the IFBB stage. Obviously Corona virus ruined those plans. Thankfully our friends at G & C photography generously donated their time to do a shoot for Sam to capture his journey to this date. I believe Sam’s story will inspire others with similar conditions to dream big and not let anything stand in the way of such dreams. Sam will continue with his bodybuilding journey and has even bigger dreams and goals for the years to come. So in these tough times remember to continue to follow and work towards your own goals and dreams and that our minds truly are our strongest and greatest attributes. #teamignite #inspiration #transformation #bodybuilding #proud #dreambig #nevergiveup

16.01.2022 Attention LADIES! Thinking of competing in season B this year? With only 32 weeks out from @icn_tropix you should be at the point of a made up mind whether you are going to do this! A structured offseason plan to ‘prep for the prep’ is the key to a successful prep. We all know competition isn’t the healthiest thing for our bodies to go through, getting super lean takes its toll both mentally and physically and can effect our hormones. So with that being said depending on wher...e you are at with your body composition that gives you at best 10 - 12 weeks to ensure you are in a good position to start the ‘cutting phase’ and get the best results from running that deficit pathway from a great starting point. I have 1 spot left with my 6am girls. We train 6am - 7am Mon, Wed and Friday mornings. All coaching including full comp prep is included in the package. DM if interested in doing this the right way in a super supportive environment #ignitept #teamignite #compprep #icn #icntropix #icnqld #coach #bodybuilding #fitness #figure #bikini #townsville

16.01.2022 Congrats to this young man competing in his 1st Comp at 18yrs young last weekend and placing 4th in a very tough juniors line up at @ifbbproleagueoz. Sam’s story is a special one and I will wait to share it after he competes at the @arnoldsportsau in a couple of weeks time. Until then wish him luck #bodybuilding #junior #ifbb #competitionprep #coach #proud @worldgymtownsville

15.01.2022 110% yes I would recommend Leigh from Ignite PT! Our journey began a little over 3 years ago when I was looking for someone to train me to compete in my very fi...rst bodybuilding competition. Leigh was rushing out the door of the gym when I caught him, but unlike most other trainers I had spoken to he took the time then and there to sit down with me and explain how he trains his clients for comp, what his expectations were and what I could expect. I straight away felt like I mattered! 3 years later he’s seen me through 7 bodybuilding comps over 3 back to back seasons resulting in placings in every comp I entered and one overall title. We’ve worked on so many aspects of my overall health including rehabbing a lingering back injury, stress management and tailoring training and nutrition plans to suit my changing lifestyle and needs. Most importantly, I’ve seen Leigh’s knowledge evolve as I have been training with him through his strong commitment to continuing professional development. This man knows his stuff! And I’m not just talking about the ‘on the gym floor’ PT bread and butter - Leigh’s holistic approach to training sets his clients up for long term success no matter what their goals may be! Our PT sessions are certainly challenging but also fun - I look forward to my sessions every week See more

14.01.2022 ‘ You gotta give me a back slap’ says my 16 yr old prodigy @edenhess_ as he pulls his 1st double body weight dead. How’s the form for a 1RM #teamignite #ignitept #deadliftsandbackslaps @worldgymtownsville

14.01.2022 Despite closure of our gym today (and all gyms nation wide) we are remaining positive we will be back stronger than ever. Personally I believe I can grow from this and will certainly not be playing the victim card. Already working on some projects to come back bigger and better when we all get through this. Just want to give a shoutout to all my amazing clients, friends and colleagues in the fitness industry for supporting me so far in my career and your continued kindness and support throughout this tough period. #onwardsandupwards #positivevibes #strength #growth #friends #grattitude @worldgymtownsville @yanajfisher @road.to.aesthetics_

12.01.2022 Great day at the ICN nationals with the man @swole_brother placing 1st in both O/30’s and O/40’s and 4th place in the Open class 3. Amazing moment today watching this true champion of a human become a national level champion bodybuilder! One more show to go this season on 2 weeks time the World ICN titles in Melbourne. But now it’s time for a celebratory refeed #icn #icnnationals #teamignite #ignitept #champion #proudcoach #bodybuilding

12.01.2022 Well done to this legend @katatonicfitness on her 2nd place at GPC spring cup meet today. Kat squatted 112.5kg on her 2nd attempt and 117.5kg on her 3rd but unfortunately jumped the start command. Went 57.5 on 2nd attempt bench and missed 60 on a dip in the bar. 3/3 on dead with this 135kg 3rd attempt shown. Also just like to point out this is only her 2nd powerlifting meet and she is 50 years young! Inspiring effort Kat! #ignitept #teamignite #clientskickingarse #inspiration #powerlifting #deadlift

11.01.2022 Check out awesome review from client Mike Jacobbson. Always a pleasure to help people on another level then just aesthetics or gym performance. :)

11.01.2022 Client Bella has been an asset to my team. Our journey is only about 30 weeks old and we have achieved some great results. And we are not done yet! Well done legend

10.01.2022 So that’s a wrap. With our workplace @worldgymtownsville reopen its time to get back to business as usual this week! This time has certainly been an interesting one! I’m proud to say I the Covid19 lockdown was a positive one for me in many ways. Special thank you to @laura_robyn_ for allowing us to train in her garage. On a side note this is one of many times this gentleman @road.to.aesthetics_ and I have made shit work quickly because we share a similar work ethic and love to help people. Thanks to those that have been a part of this time with me and I’ll see you at the gym! #newchapter #covid19 #sinkorswim #fucksinking

10.01.2022 Every week as a coach I have conversations with my clients (mainly new clients) about getting outside and getting a dash of sunlight on their bodies or taking their shoes off at the beach or park. We also talk about taking some time to do some controlled breathing/meditation or taking some time for their own hobbies As well as an array of other parasympathetic activities. Isn’t it funny some people thing you are weird to suggest things like earthing, meditation, minimising bl...ue screen, and getting in touch with nature. Instead we have evolved into these weird creatures that live in artificial lights with spongy things on our feet all day and never see the sun. Not to mention breathe inefficiently and are highly stressed and under recovered. Don’t get me wrong I’m all about working hard. Just find some balance is all. #balance #workhardrecoverhard #parasympathetic #downtime #sun #sea #adventure #earthing #meditation

10.01.2022 ITS OK NOT TO BE AMAZING AT THAT ONE THING! So this is me today.... I’m no where near my strongest or far from my best body composition. However I am ok with that! In today’s society we are often told to focus our energy to become really good at that one thing, whether it be a sport or training stimulus or in business. Although there is some merit to this if you are super clear or driven on something it makes sense to train more specifically for that. However I’m also here t...o tell you it’s OK to be a 7/10 at a lot of things. That shit is called balance. And guess what, balance usually means a healthy and uninjured body, a happy gut and stronger immune system, a strong and healthy mind and happy functioning relationships. Oh and that kinda important thing nobody thinks about called longeiveity. Things I have been focusing on lately and been loving, garage gym sessions road and trail run’s road and mountain bike rides ocean swimming home core workouts reading more and listening to podcasts fasting spending more time with loved ones and putting more effort and energy into my time with them. So here’s to being a 7/10. Still above average right?! #teamignite #ignitept #balance #hollistic #health #train #run #swim #ride #eat #sleep #recover

10.01.2022 Client Lexi has been a pleasure to work with. Watching her get stronger every week and practicing technique on the big lifts is a fun way to spend time!

08.01.2022 Big lift no5) Hatfield squat. This a fantastic variation if you don’t have a hack squat or machine squat at your gym and you really want to burn those quads out. With a regular barbell squat most people burn out in the low back before really getting those legs to failure. PRO’S Great to put emphasis on legs and off back. Helps to push through weakness area of squat.... Another great variation for people with poor mobility or stability. A GREAT variation if hypertrophy is your goal on a barbell movement. Also a great variation to put some weight on the bar and really take your legs to failure. CON’S Bit trickier to setup. Again not the best choice for a beginner if glutes or hammy development is your goal with a barbell movement then there are better choices. #teamignite #ignitept #hatfieldsquat #bigliftno5 #strengthtraining #fun #trainhard #trainsmart #coach @worldgymtownsville

08.01.2022 Flexibility... something I wish I invested more of my time into earlier in my fitness journey! Lately I have been spending 20 mins 3 - 4 nights a week progressing on my static stretches! Let me tell you this has been quite a challenge. Stiff is an understatement when it comes to my body however I am making improvements. I like to focus on my breathing by listening to some guided meditation on headspace whilst going through my stretches. I’ve already noticed better result...s with my recovery from my triathlon training and better range of motion through my joints whilst training with weights. Should everyone stretch? And if so how frequently and for how long? Like most things health and fitness related it’s context dependant. Once you reach a standard of flexibility you can get by with doing very little with a more advanced and less time demanding regime. And if you are a stiffy like me then you have much more need for this as a part of your recovery and have a lot more work to do to progress to a reasonable standard. So obviously this means more time and more frequency. #stretch #recovery #flexibilty #dontpopyourphoophoovalve

08.01.2022 Client spotlight. This man and I have been working together for 5 years and the bond we share as coach and client is a very special one. Michael is the most dedicated and hard working client I have worked with and a for those privelaged to know him well also know he is an absolute Gentleman of a human. Here is what he had to say about our journey so far. Competitive Bodybuilding has been a part of my life since my first show in 2015. I have always had a strong passion to com...pete, to be the best I can be and be competitive with the best athletes in this sport. In my first comp, I prepped myself, and actually won an open category at the NQ Tropix. As each year goes by I have noticed that stage conditioning has gone to a whole new level and to stay competitive we must follow the times. As a novice athlete, I knew I required the help of a coach to bring out my absolute best conditioning in order to accomplish this. I met Leigh for the first time at Gold’s Gym Townsville. First impressions last for me and this man had the credibility I desired, had a phenomenal physique and was well known for being a hard-core trainer. He had also taken numerous athletes to the bodybuilding stage where he achieved some significant placing’s. I knew he was the right coach to help me reach my goal of bringing my best level of conditioning competitively challenging elite athletes. In 2016 we started working together to work on my weak points and pack on as much muscle as possible before starting comp prep. Nothing was ever an inconvenience for him and he always responded to my questions (which were a lot). As a result of working together, Leigh was able to maintain as much muscle possible while taking my physique to the next level with his knowledge of nutrition and training. I never thought I could reach that level of conditioning and Leigh’s approach definitely exceeded my expectations. I still look at my stage shots and can’t believe that’s me. Fast Forward to 2020 and I can honestly say Leigh is one of my best friends. In 2019 we achieved results one can only dream of and now we are currently deep in an off season and planning for season B 2021 pro shows. Michael Wilson ICN Pro 2019 ICN World Championship 1ST MENS BB 40+ 1st MENS BB OPEN CLASS 3 2ND MENS BB Overall Pro Card 2019 ICN NATIONALS 1st MENS BB 30+ 1st MENS BB 40+ 3RD MENS BB OPEN CLASS 3 2019 ICN QLD STATE TITLES 2nd MENS BB 40+ 2nd MENS BB +72KG 4th MENS BB OPEN CLASS 3 2019 NORTH QLD CHAMPIONSHIPS - TROPIX 1st MENS BB 40+ 1st MENS BB +75KG 1st MENS BB OPEN CLASS 3 OVERALL MENS BB CHAMPION Mr Tropix See more

08.01.2022 Mechanical drop set on one of the best upper body developing exercises - The chest dip. A great way to take your muscles further into failure on one big set without having to manipulate the load too much. Starting with the more advanced Gironda style variation, moving into an advanced chest variation, into a standard chest variation, before decreasing the load and going further into failure. Give it a go next chest day! #ignitept #teamignite #dips #chest #mechanicaldropset #fun @worldgymtownsville

07.01.2022 What to say??! PRO BODYBUILDER! Words won’t do justice to the feeling of this glorious moment for long term client and great friend @swole_brother What a way to finish off this man’s last show of the season! After 3 years working together this bitter sweet result was achieved. 1st place o/72’s men’s bodybuilding world champion and open class 3 world champion and new ICN PRO bodybuilder!! ... This would have to be one of the best coaching moments for me to be a part of. Not only for the amazing result but the partnership of coach and client that we share. @swole_brother gives 110% commitment to my training plans and to his bodybuilding lifestyle. He brings razor sharp focus, intensity and work ethic towards every one of his training sessions in the gym. Follows all my nutrition plans with precision for 32 weeks of dieting and over 30kg lost to achieve the best package in his bodybuilding journey so far. As well as the big focus we put on recovery and optimal health before and after the preparation phase. Proud as punch for you big man! Next time you grace the stage it will be as a PRO bodybuilding but for now enjoy the moment and some much deserved downtime! Thanks for letting me be a part of your journey and for being a great friend as well #ignitept #teamignite #icn #icnworlds #icnpro #bodybuilding #champion #proudAF #coach #glory

05.01.2022 ‘The arvched back’ bench press, yay or nay? I thought I’d do a post on this topic as it can be somewhat controversial. I coach a lot of my more advanced clients with more of a ‘powerlifting’ setup on barbell bench press. What this entails is hip extension paired with thoracic extension and scapular retraction. This forced couple relationship that this position create looks like this setup in the 1st video. In comparison if you swipe left you’ll notice a much more flat back ...setup. Now is the more arched setup a safe or unsafe way to lift? Here’s my 2 bob on the topic. Firstly the hip extension, thoracic extension and scapular retraction creates a safe platform for the anterior delts by allowing them to stay in the back pockets. A very large percentage of shoulder injuries come from horizontal pressing movements like a standard flat back bench press when we allow scapular protraction. Although in the 2nd video Sarah is still retracting her scap imagine she was not like a lot of people do. What the arched back position also creates is more involvement from other muscles such as the upper back and also from the hip structure, therefore making it a stronger position than just lying flat on the bench. It also creates less of a distance for the bar to travel from A - B and if strength is your goal then this is going to be beneficial to move more weight. Another important thing to point out is the counterforce that the scapular retraction creates. By forcing the shoulder blades down whilst pushing your feet firmly into the floor and simultaneously pressing the weight up allows these antagonist muscles to work in unisen to create more force. Then you have the argument about smaller framed female’s such as Sarah in this video weighing somewhere between 50 and 60kg. For smaller females like this to get a ‘full range’ bench press to touch their chest then we need to look at the elbow to bench relationship. If the elbow is travelling too far below the bench in the bottom position (like seen in the 2nd video) then it’s a shoulder injury waiting to happen as again you will drive the head of the humerous too far forward (anterior humeral glide) causing you to beat up or injure that front capsule. There are obviously other factors that influence whether the arched setup is a safe position or not for example a lack of mobility through the hips and thoracic or pre exisiting lower back issues however in my opinion it is more likely than not a safer and more effective position to perform a horizontal pushing movement than its flat back counterpart.

05.01.2022 Client spotlight. Meet Linh, at 18 yrs young this girl has seen some great results in the 8 months of us working together. This was our 2nd strength block after only learning the lifts in the last block, she has nailed a triple digit sumo deadlift (100kg) at only 52kgBW, low bar back squat 75kg x 2, and hip thrust 120kg x 6. Not behd huh? #teamignite #trainsmart @worldgymtownsville

04.01.2022 This week’s Client spotlight shines on @sarah.bastard Last week was the end of her 5 week phase and 1RM testing. Hitting 3 x 1RM’s with all her lifts she went squat 93kg, bench 57.5kg, and deadlift 110kg at 56kg BW. This week we start a new training phase with frequency increased to squat and bench twice a week. We also always have a large amount of hypertrophy work in all her training blocks as growing lower body is always our goal while working on balance though her upper and mid back to improve on some postural issues. Excited to see how we go come next testing day. #teamignite #trainsmart @worldgymtownsville

02.01.2022 Congrats to client and friend @vinnforde on his journey so far. This is more than just an aesthetic transformation and that’s what I love the most about win’s like this. Vinnie has made exercise apart of his daily rituals and enjoys to fuel his body with mostly whole foods but also with that 20% balance of factoring in whatever he likes in moderation. Anyone that’s worked with me on nutrition has heard me say it’s a great way to sustain a diet that consists of 80% whole foods... to nourish and fuel your body, and 20% of the packaged/processed food or the ‘whatever the hell you like’ stuff. For most people this is a much easier way to keep compliant, obviously still factoring in the energy balance. Here we are 8kg down in 6 months and with more muscle enjoying exercising and a balanced lifestyle. That’s winning in my book. #teamignite #ignitept #transformation #balance #flexibility #health #fitness #lifestyle #coach See more