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In-house Fitness

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25.01.2022 What inspires you daily? This Spartan warrior statue sits at eye level in a corner cabinet in my living room. I walk past it every time I go into the kitchen or walk down the hall. My gaze often shifts towards it when passing it by. I picked this up in Sparti, Greece after a gruelling weekend of competing in the Spartan Race Trifecta World Championship. It reminds me of what I am capable of and what I have achieved. It lifts my mood when I think about how I felt when finishi...ng off the final race of the event. The physique of the warrior is one I aspire to. At the base of the statue rest the coins received at the event. The backside has an inscription that loosely translates to "come back with your shield or on it" - a phrase supposedly said by Spartan mothers to their sons before battle. Life in those ancient times was brutally tough. Modern life is so incredibly easy by comparison. I guess this is why we throw ourselves at challenges that test our mental and physical abilities - to feel more connected with the gift of living. - #inspiredaily #motivation

23.01.2022 First 1 on 1 pt session for the year went pretty well. Workout consisted mostly of box jumps and box flips with a little bit of boxing to finish up

21.01.2022 I've been playing around with this great smart phone app lately, both with clients and in my own training and I really like the results. It's called WL Analysis. Primarily used to analyse bar path in a lift, it's also able to measure velocity, power, acceleration and depth. It's also a great way for my clients to see just how much their technique has improved as we've worked through large compound movements over time. With Brett, we've been able to improve his depth by a huge amount and stop a lot of forward lean that was plaguing his squats previously.

21.01.2022 2020 sucked for a lot of reasons but it gave plenty of opportunity to change and grow. Choose your own path and decide what is right for you in each moment.

21.01.2022 When you reflect on major events in your life, how do you perceive those events? Are you a victim of circumstance? Or do you acknowledge those events and embrace them for what they are? Our character is shaped by our experiences. When we perceive those experiences in a negative way it can reflect negatively on our character. This can affect future events, because we can make choices based on our perceptions and expectations. In 2009, some one failed to give way and drove t...heir car into me as I rode my motorcycle through an intersection. I was lucky that I wasn't killed but I was left with some lower body injuries that still cause me issues to this day. At the time motorcycles were my whole world. I was obsessed with riding my bike as much as possible. Even though I was quite sensible when riding on the street and got myself another bike, the crash scared me a great deal and riding amongst cars gave me more and more anxiety as time went on. Fast forward 12 months and I did my first track day - super fun and exciting plus no anxiety on the bike. This led to me getting involved in motorcycle racing (which I fell in love with) and continued racing for nearly 8 years. I made a big circle of new friends within this time. Even though I don't race anymore, I am still very close with my racing family and appreciate their friendship very much. I can't see the crash as something that happened to me but something that happened for me - as it lead me down a path that has given me so much (and continues to do so). Had it never occurred my life might not be full of those amazing people. Healing your timeline can be a wonderful and empowering way to light up the path ahead of you.

20.01.2022 Have events in your life happened TO you or FOR you?

20.01.2022 DO LESS / DO NOTHING / DO MORE Exponential growth is a concept we struggle to conceptualise. People tend to over estimate what they can achieve short term but under estimate what they can achieve long term. Very small changes, a mere 1% daily can have significant growth (or decline) over a 1 year period. ... Whatever it is you are trying to achieve or to change; physical, mental or emotional health; small consistent changes make a very big difference long term. Apply this to any goal that you have and enjoy the process. #strongereveryday

20.01.2022 New Year, New.......SWISS BAR WIDE GRIP BENCH PRESS 3RM PB!! Woo! Upper body strength has been a fairly big weak area for me for some time, as a lot of the focus of my training over the years has revolved around lower body endurance for running and cycling and strengthening those areas to reduce the risk of injury. I had a shift towards more upper body training in the middle of 2020 using a wide variety of training implements and speciality barbells. The Swiss bar has b...ecome my favourite to use. I always get amped up when it's cycled back into my program. You're able to hit a huge area of the upper body in a short amount of time by mixing up the grips in a single workout and I never feel like I'm beating up my shoulders with the neutral grips. Variety is a big part of how I program for my clients to keep the body guessing, adding new stimulus and promoting growth.

18.01.2022 HAPPY NEW YEAR! Wishing you all a year full of happiness and growth

18.01.2022 A solid Friday afternoon sesh! Have a great weekend :)

17.01.2022 Trail running vs mountain biking @ Passy, Mont Blanc Who did it better?? Pierre Minary Killian Bron

15.01.2022 Last session of the year with this legend, working up to a new 1RM on the deadlift. He's gone from 130kg up to an attempted 160kg (fail) topping out at 155kg. Well and truly on the way to that 200kg target. Awesome work @walldodger

15.01.2022 This afternoon's deadlift / pull workout. Deadlift 1x5 + 7x3 Gravity grip pull-ups 3x5 Reverse Hypers 3x12... Farmers carry + sled drag 3x40m Plenty of grip work in this one. Haven't used the Gravity grips for a while, it was nice to dust them off. My hands aren't as conditioned as they used to be... Combo'd the sled and carry for a fun 50kg + 50kg for something different.

13.01.2022 #mondaymotivation I hope you had a great weekend relaxing and enjoying life with loved ones but for a lot of us it's time to get back into the thick of it. If you constantly feel tired throughout the day, you may want to assess your habits and pinpoint why that might be the case. Relying on caffeine can overload your system over time and can make things worse and increase stress and anxiety. ... Food is our energy source. High performance engines require high performance fuel - if your food is of low quality how will that affect your own performance day to day? These are only a few examples of why you're tired. Let me know if you'd like some help exploring your habits and why you're always tired.

12.01.2022 The new website is up and running, check it out!

11.01.2022 2020 has been tough on everyone. Having these conversations and asking these questions is more important than ever. Help and support each other. Ask. Listen. Encourage. Check in. #theresmoretosay #areyouokay

09.01.2022 Some #mondaymotivation for you! A lot of people tend to dread Monday - the end of the weekend; back to work. Set your intentions for the day / week. Stay focused on your goals. Every tiny little bit of progress is still progress. Learn to love the process - you won't dread Mondays anymore. ... See more

09.01.2022 Don't sit and wait for new opportunities to appear - take action and create those opportunities for yourself.

09.01.2022 An old Cherokee is teaching his grandson about life. A fight is going on inside me, he said to the boy. It is a terrible fight and it is between two wolves. One is evil he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego. He continued, The other is good he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same... fight is going on inside you and inside every other person, too. The grandson thought about it for a minute and then asked his grandfather, Which wolf will win? The old Cherokee simply replied, The one you feed." - Happy Monday & last day of winter! Set your intentions. Feed them - #mondaymotivation #planforsuccess #winningmindset #growthmindset #personaltraining #capabala #redlands #coach #wisewords

07.01.2022 Early morning hump day deadlifts! Putting in the hard work is rarely pretty & everything can get a bit blurry at times. It's always worth it though.... Every time. Pass or fail. You find your grit. You discover your limits. This is growth.

07.01.2022 Acknowledge imperfections. Strengthen your weaknesses. Value the journey. Embrace the process.

06.01.2022 If you've ever suffered from pain associated with sciatica or a bulging / herniated disc, spinal traction therapy may give you some pain relief. Spinal traction is a decompression of the spine that can create space between the vertebrae and allow fluid into the area to hydrate the discs to relieve pain and to help the body heal. There are plenty of different methods of spinal traction that can be either done on your own, with the use of equipment. Some simple ways to do this ...yourself is simply letting gravity do the work (or with the added help from some weight plates) by lying over a Swiss ball, hanging from a pull up bar / door frame or holding the top position on a dip station. Some other forms using equipment involve using an inversion table or a specially shaped mattress but these can be bulky and expensive. While traction can help relieve pain, often in a lot of back pain cases the cause came from a weakness. At In-house Fitness, identifying weaknesses and their causes is part of the process. Strength is the foundation of all of our programming. We utilise a reverse hyper to strengthen the erector spinae muscles in your back (that run from the sacrum to the base of the skull) while increasing glute, core and hamstring activation. It also has the added benefit of creating spinal traction at the bottom half of the movement. We can use this after a day of heavy lifting where there has been a lot of compressive forces on the spine (high reps with light weight) or as a primary movement on a strength day (high weight with lower reps). Strength + traction. The best of both worlds.

05.01.2022 I really didn't think kayaking would be something that I would end up getting into and really loving. It started with just training for adventure racing to improve fitness but throughout this year it's become my release and it's done wonders for my mental health. Trying to up skill something every time I am on the water is incredibly rewarding as well. Today's paddle was amazing - a moderate to high South Easterly meant the western side of the island was calm and protected an...d exploring the mangrove forest felt surreal. On the other side there was enough wind for a super fun downwind ride which meant lots of hard work to reap the rewards. Looking forward to more of this in the coming years. Peace out 2020

05.01.2022 100+ followers! Thank you everyone for the support. I truly appreciate it. The ordeal I had with Facebook Support over the previous page stressed me out quite a lot, so to have such a great recovery in only a few days has been massive relief.

01.01.2022 Welcome to the new In-house Fitness Facebook page! Unfortunately I had to delete the previous page due to an unresolved hacker issue that sadly Facebook support refused to help with. So to kick things off I thought I'd quickly introduce myself if you don't already know me!... My name is Josh & I am the coach here at In-house Fitness. I have been operating out of my home based studio since 2017, training people, who had seen themselves as ordinary, to do extraordinary things. I love adventure and who I have become because of those adventures. However many years ago, I was overweight and made a lot of poor choices related to food; binging on junk food and drinking energy drinks daily. This made doing adventurous things difficult. Changing my relationship with food for the better was the key to losing weight (almost 40kg!) along with a healthy relationship with exercise and training. This change has led me to do some amazing and fun things, all over the world; motorcycle racing at state and national events, Spartan racing in Greece & England, skiing in Canada & trail running through Japan. I could not have enjoyed (or even experienced) a lot of these things without the level of fitness I have achieved. It is an absolute joy and privilege to be able to help every day people make important changes in their lives and be able to experience amazing things. I built my studio in my home, because this is where I was able to put in the work to make those big changes happen. I don't like big gym environments but I do love training. In-house Fitness is a place for people who feel the same way. Somewhere to feel comfortable doing the uncomfortable work. If you have similar feelings towards the gym / exercise, please get in touch! I'd love to help you out! :D