Inspire Personal Training in Subiaco, Western Australia | Sports & fitness instruction

Inspire Personal Training

Locality: Subiaco, Western Australia

Phone: +61 431 985 030

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• Gym/Physical fitness centre
• Sports & fitness instruction
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24.01.2022 1. Trap bar deadlifts x20 reps 2. Flat bench chest press x20 reps (Bbell) 3. Unilateral back row x20 reps x 5 = 300 repetitions.

23.01.2022 Now you have completed Bodyweight 100 & 200, are you ready for Bodyweight 500?! A challenging high repetition routine focusing on a wide range of muscle groups for maximum results. As before complete each exercise in order, maintaining good form whilst competing against the clock! Aim for sub 27 minutes

23.01.2022 Monday muscle is here so its time to get those biceps moving!! See below for a simple, yet effective exercise routine SET 1 - with no rest in between 10 x seated incline dumbbell Bicep Hammer Curl 10 x standing EZ Bar Bicep Curl... 10 x seated incline dumbbell Bicep Hammer Curl ++++ rest for 30 seconds ++++ SET 2 10 x standing EZ Bar Bicep Curl 10 x seated incline dumbbell Bicep Hammer Curl 10 x standing EZ Bar Bicep Curl **Repeat set 1 and 2 four times each. **Note that the weights you choose should be heavy enough so that the last two repetitions, in any given set, push you to almost failure.

23.01.2022 Try this Legs, Chest and Back workout over three days to increase strength and endurance. Move from one exercise to the next, completing 20 repetitions of each. For example: 60 reps in your first set. Repeat the set 5 times to complete 300 reps. Time your workout and keep your rest periods to a minimum still maintaining good exercise technique. Try and improve on your time each week. ... The weights you choose should always be heavy enough to push you to near failure. Day 1. 1. Trap bar deadlifts x20 reps 2. Flat bench chest press x20 reps (Bbell) 3. Unilateral back row x20 reps x5 = 300 repetitions. Day 2. 1. Barbell sumo squat: upright row x20 reps 2. Incline bench chest press x20 reps (Dbells) 3. Pull ups (neutral grip) x10reps x5 = 250 repetitions. Day 3. 1. Lat pull down x20 reps 2. Push ups x20 reps 3. Lunge walk (Dbells) x20steps x5 = 300 repetitions. This high repetition workout, done with minimal rest, will increase your bodys fat burning potential for several hours after completion!! For a HUGE 850 repetition workout why not try all three back to back! Any Questions DM me! Train hard!! Ian Carleton

22.01.2022 HUMP DAY - Feeling a little humid? The benefits of drinking cool, refreshing water are undeniable but remembering to re-hydrate is sometimes a habit that we all forget to do and can take some time to sink in. See some benefits of why it is so important to keep hydrated, you can read more at the link below... H20 BENEFITS: 1. Curbs hunger and promotes a feeling of satisfaction - have a few glasses of water before you eat your next meal. 2. Keeps your mind sharp, increasing energy and relieving fatigue - when were all feeling a little over-heated due to mild dehydration, this can alter our day-to-day performance and make us moody or feeling tired. So, its important to keep have some water if youre feeling less energetic. 3. Powers your workout when we sweat so much during a physical workout so constant hydration helps us perform at our maximum for better results! 4. Flushing out those nasty toxins water is essential for digestion and preventing constipation. 5. Great for your skin locks in moisture. Keeping your skin hydrated, fresh, glowing and smooth. 6. Helps you save on calories eating water rich foods is important. Incorporate plenty of fruit and vegetables, broth-based soups, oats and beans to your diet. 7. Boots our immune system helps fight against flu and other ailments. Happy hydrating! http://blog.myfitnesspal.com/5-reasons-water-good-weight-l/

19.01.2022 Reminder to push through and complete day 2. of the workout that was posted yesterday. See a summary below. Hard work = results

18.01.2022 Time for the weekend! For many of us, including myself, its time for a drink or two! Usually we read articles on why we shouldnt drink at all, but here is something for you to read over regarding the effects alcohol has not only on weight loss but on muscle gain and recovery time. Follow the link to read more:... https://www.t-nation.com/diet-fat/lifters-guide-to-alcohol Some key points to remember: - If drinking alcohol at meal time, then try and reduce your carbohydrate intake. - Remember that beer and white wine can act as an appetite suppressant more so than red wine, spirits and mixers. - Everything in moderation! Have a great weekend!!

18.01.2022 For some tips on how to pace your reps during a workout, read this article from Mens Health Magazine. Mens Health Fitness Director, BJ Gaddour also states that; Playing with the rate at which you move a weight triggers different training responses in your muscles. So if you always lift and lower at the same speed, youre missing out on potential strength and mass gains. Read more here. https://www.menshealth.com/fitness/a19532326/tempo-training/

18.01.2022 FRESH AIR FRIDAY! A little mid-morning outdoor exercise to break up the daily routine has numerous health benefits. Especially if you are indoors all day, regardless of what your occupation may be, stepping outside for 15 minutes or so can release a whole lot of positive energy. Some health benefits include: 1. Enhanced self esteem and a likelihood to want to exercise more, if there is variation in your routine.... 2. Lower risk of being overweight; the sun, scenery and open space can inspire more activity. 3. More energy; making you free reinvigorated, almost like youve had a coffee! 4. Higher Vitamin D levels & faster healing; sunlight is a key ingredient and a daily dose of it is what we all need. 5. Improved mood and reduced depression; outdoor exercise provides a mental health boost, reducing anger and depression. Now all of this doesnt mean you have to run a marathon. Simply just go for a walk or when you go get your coffee - WALK instead

18.01.2022 Have a look at the link below and do your body a favour with a healthy dinner before you head out tonight! Quick and easy to make with low calories. The fish tacos are delicious. http://blog.myfitnesspal.com/6-easy-taco-recipes-400-calor/

17.01.2022 The difference between the impossible and the possible lies in a persons determination. Tommy Lasorda

16.01.2022 Monday reminder to work harder this week. Ive got some workouts coming up that will push you to your limit, so stay tuned

16.01.2022 Have you tried tempo training? Tempo training or the strategic slowing of certain phases of an exercise, may force you to concentrate on the muscle being worked. It may also help you feel each movement through full range of motion and lets you put muscles under more tension without heavier weights. Use it strategically when looking to set new maxes on certain lifts. Have a look at this guideline and let me know if you have any questions!

15.01.2022 Fishy Friday! Could Fish Oils be an important supplement that you should consider adding to your health routine? See some benefits below! - Fish Oils have been shown to have many positive effects on the treatments of a wide variety of health problems. Some of these include; conditions related to the heart, high blood pressure, asthma, hay fever and chronic fatigue syndrome. ... - Fish Oils contain Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These ensure cell membranes are flexible and healthy. - Fish Oils turn on the lipolytic genes; this means that our genes responsible for burning fat are activated. They also turn off the lipogenic genes, meaning that the fat storage genes are turned off. - Fish Oils reduce inflammation from physical training. EPA has the greatest effect on reducing inflammation through its downstream metabolites (resolvins). - They have the ability to increase brainpower, with increased memory and cognitive function. - Fish Oils can increase serotonin levels. This is our happy neurotransmitter or simply happy feelings. - Fish Oils can also have an effect on reducing blood pressure. - They can also mitigate insulin response meaning that your blood sugar levels wont rise as quickly and therefore sugar is less likely to go to your fat cells. All in all, there are many reasons why you should think about adding Fish Oils to your supplement regime.

15.01.2022 There is no better way to start a new week than with a high endurance workout! Check out this clip and see part of the workout. See steps to follow below 1. Trap bar deadlifts x20 reps 2. Flat bench chest press x20 reps (Bbell) 3. Unilateral back row x20 reps... x5 = 300 repetitions See more

14.01.2022 Saturday reminder to keep active over the weekend! Have you had an intense week and found it hard to make time to look after yourself and work-out? Consider incorporating work-outs to your weekend, even just getting outdoors and active. Weekend work-outs are a great strategy for maintaining fitness in the short term, improving your energy levels and preparing you for the week ahead. That way you can start next week feeling fresh.

14.01.2022 Joint health is so important and is something we need to focus on more! With work life styles changing we need to make sure we are eating more nutrient-rich foods to help reduce inflammation in our joints, recover faster after exercise and not suffer from the pain later! Read this article make your joints a priority now. http://blog.myfitnesspal.com/foods-for-healthy-joints/

13.01.2022 New week, same goals. Lets get back into it and work harder

11.01.2022 There are no shortcuts, it takes time to build a better and stronger version of yourself.

10.01.2022 When prepping for the week be sure to include plenty of fresh, leafy greens full of goodness and vitamins A, K and C. Stay tuned for some information coming up on how good these vitamins are for you

10.01.2022 Remember it takes time, there are no shortcuts. Keep pushing through the week

10.01.2022 Sumo Deadlift with Upright Row. A great combined upper and lower body exercise that can be incorporated into any full body workout. Main muscles involved for the squat are: ... - the quadriceps; - the adductors; - the gluteals and; - the hamstring group. Main muscles involved for the upright row are: - the upper and middle trapezius; - the medial and posterior deltoid, as well as biceps, forearm flexors and abdominals. Work harder!

10.01.2022 Healthy lunch option for today if you need some inspiration! Try this delightful bowl, full of green goodness. Snow peas, broccoli, shredded kale, poached egg, tamari seeds, avocado & herb hummus. Great for lunch on the go, get it into you!!

09.01.2022 Lets take a look at the walking lunge. This is a great lower body exercise for building strength in the quadriceps, hamstrings and gluteals. Although this is a common gym exercise it is also one that is often performed incorrectly, resulting in pain or discomfort at the knee and/or hip joint. Balance is also an issue for many people. Here are a few tips that may help you improve your walking lunge.... Try and ensure that as you step forward your leading foot is placed flat and stable on the ground and you are not rocking onto the ball of your foot, this will create a more stable platform to propel forward from and help reduce lateral sway at the knee. As you drop into the lunge try and keep your leading knee from traveling any further forward than your toes. Keep your shin at an almost vertical angle this will reduce forward translation to the patella. Probably the most common problem I see is the torso collapsing forward over the leading leg. This is often due to poor or weak gluteal activation and/or a tight hip flexor. Try to keep the torso upright with an anterior tilt of the hips creating a close to 90 degree angle between the torso and leading quadricep. Balance is another compromising factor for many people, often because as they step forward the lead foot is placed directly in line with the rear foot, creating the effect of walking on a tightrope. So standing with your feet hip width apart imagine two parallel lines running away from your toes like train tracks. Now with each step you take - stay on the tracks. This maintains the same lateral distance between each step. Much more stable! Weight can be added with dumbbells or a barbell across the shoulders. You can see an example in the video below.

08.01.2022 SIX EXERCISES TO FOCUS ON + MASTER. These functional strength exercises are used in our everyday, life movements. So developing the correct form and progression of them can have great benefits for you and your body. 1. SQUAT focuses on the quadriceps, hamstrings, gluteals and erector spinae.... This movement uses multiple muscle groups to improve balance and stability. 2. LUNGE focuses on quadriceps, hamstrings and gluteals. Similar to squats, lunges increase functional strength, balance and stability. 3. PUSH-UP pectoralis major, deltoids, triceps, transversus abdominals and erector spinae. Push-ups develop upper body strength and are good for everyday life as you push and reach. 4. ROW erector spinae, latissimus dorsi, biceps, deltoids. The row helps develop postural support and improve upper body strength. Good for pulling and carrying things. 5. PLANK rectus abdominals, transversus abdominals, erector spinae, quads, deltoids and obliques. Planks are great for postural support in your shoulders and core muscles. They also increase stability and balance. 6. SINGLE-LEG BALANCE/DEADLIFT quadriceps, abductors, adductors, gluteals, hamstrings, transversus and abdominals. Increase support, balance and stability. **The article below provides some variations of each exercise, with progressions once you have mastered the movement. http://blog.myfitnesspal.com/6-exercises-everyone/

07.01.2022 Easter long weekend is a time of indulgence with chocolate and hot cross buns everywhere! Not to mention numerous catch ups with family and friends, but that doesnt mean you cant treat yourself. Food is a huge part of holidays, sharing with family and friends but its all about how well we we balance it. A couple of tips to keep you in check over the weekend:... - Avoid sleep-ins. Try to keep to your normal schedule so when you go back to work on Tuesday, your body clock doesnt have to re-adjust. - Go for a walk or bike ride as soon as you wake up. This will empower your day and make you feel more energetic. - Keep moving over the weekend. This means getting out and taking part in some outdoor sport with your family or going on a day trip. - Maintain the garden and do some outdoor work. - Use the weekend to plan your week. Healthy meals, exercise routines and workload. Overall moderation is the key. Eat out and enjoy your favourite foods. Its Easter so you have to enjoy a little!

07.01.2022 Could the reason you are struggling to complete your training sessions or even get through your normal daily routine be iron deficiency? Iron is a trace mineral that the body cannot make, therefore we need to consume it in our diet. Depleted iron levels can greatly impact your health and can increase feelings of fatigue. However before rushing out to buy an iron supplement it is important to have your levels properly checked by a medical practitioner first. Here is a link t...o an interesting article on why iron is so important and also some references on which foods it can be sourced from. http://www.fitnessnetwork.com.au//could-your-tired-client-

07.01.2022 Self-improvement and goal setting is an ongoing journey that is important for our personal development. Personal goals allow us to focus on ourselves and what the body needs or what you as a person may be needing. Without them we are only focused on short-term or immediate satisfaction. Lets start a new week by setting some goals that you can achieve for yourself. Whether it may be a new healthy balance or something you want to achieve at the gym. - Write down a goal that is... specific, measurable and achievable. Take into account your usual physical training techniques. Having the goal written down can be inspiring to look back on once you have achieved it. - Discuss and plan the program with your PT. - Track your progress. Each week you will be able to see improvements and can make minor adjustments if needed. See more

06.01.2022 BODYWEIGHT 100 - A quick and simple bodyweight routine that can be used independently or as part of a warm up before your regular session. **Complete each exercise in the order shown before moving onto the next, aiming to finish the circuit in under 6 minutes. **Try completing the circuit 3 or more times through, timing yourself to gauge your improvement. **Great for those poorly equipped hotel gyms! Any questions - DM!

06.01.2022 Sunday lunch or dinner suggestion. Eggs, avocado, mushroom, tomato and spinach. All high nutrient foods with numerous health benefits. Keep it simple, no need to over complicate your meals. Its easy to add flavour with chilli or spring onion and that way you are still keeping your meal fresh!

05.01.2022 You better get a good sleep tonight because Ive got a challenging workout tomorrow that is going to test your endurance!! Dont say I didnt warn you! +++Some tips for achieving a more restful sleep: 1. Find your sleep sweet spot and try to get enough hours in. ... 2. Keep a consistent bedtime. This will ensure your body clock gets into a good pattern of waking up on time and staying more alert throughout the day. 3. Tweak the environment. Cool and dark surroundings are ideal for a conducive sleep state. 4. Prep for bedtime, at least half an hour before so your body can unwind. 5. Power-down. Get rid of that blue light action in the bedroom e.g. phones, laptops. 6. Be smart about caffeine and alcohol before bed. This can be hard, but it can disruot your sleep in the middle of the night. Read the full article via link below: http://ejournal.fitness.org.au//mobile/mobilearticle.aspx

05.01.2022 BODYWEIGHT200 - a good weekend bodyweight routine that can be used independently or before your normal session. Try and complete this circuit 3 or more times through, timing yourself to gauge improvement. A good completion time to aim for is 15 minutes or less.

04.01.2022 The body achieves what the mind believes. Stay focused on where you want to be

04.01.2022 Soy milk - is it good for you? Evidence suggests that there are many health benefits to be gained from drinking soy milk including including lower cholesterol, low blood pressure and protection against various cancers. The the same also goes for cows milk which is a rich source of bone building calcium and vitamin A and B12. Personally I prefer a nice black coffee in the morning with a little cows milk on the side... Have a read over this article while sipping on your Sund...ay morning coffee and make the decision for yourself. http://www.abc.net.au//fact/stories/2011/11/10/3358951.htm

04.01.2022 Great session focusing on fat loss & muscle maintenance. Always learning and sharing knowledge.

03.01.2022 IDEAL weather this week. I hope you have been lapping it up at the beach or outdoors, cleansing your soul with plenty of salty water! Now, I know that not everyone has time to spend hours at the gym and thats ok, especially when Perth has so much to offer outdoors. So, there is nothing wrong with squeezing in a shorter workout once or twice a week, in fact it may even be more beneficial for you!... Read this article below with some great tips on how you can make the most of 30 minutes at the gym before you get back to the beach! http://blog.myfitnesspal.com/best-way-spend-30-minutes-gym/

01.01.2022 Some people can get discouraged by the idea of strength training, as they automatically associate it with bodybuilding or getting bigger muscles. When really it is one of the most important things we can do to build a functional, healthier life for our bodies and our muscles. It gives us the ability to engage in more activities and the possibility to achieve more fitness goals that will benefit our bodies for the future. Read more here: http://blog.myfitnesspal.com/essential-guide-to-strength-t/

01.01.2022 Rebekah Barnett and Daryl Chen provide some insight and ideas for you to get motivated now. A great article for some Saturday inspiration, because the effort you put in now is going to impact your body later. http://blog.ed.ted.com//how-to-exercise-when-its-the-last/