Intrepidus Strength & Conditioning in Maylands, Western Australia, Australia | Personal coach

Intrepidus Strength & Conditioning

Locality: Maylands, Western Australia, Australia

Phone: +61 412 151 822

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25.01.2022 Another member joins the 100 Club!! Kristen joined us 3.5 years ago with no history of strength training. During this time Kristen has consistently trained 2 x per week. She also had a little boy in this time who is now just over 1. During her pregnancy and post partum Kristen remained consistent with her training and we made modifications to allow for each stage of her pregnancy and post partum. For someone who has never consistently strength trained in the past it’s safe to... say that strength training is now a part of Kristen’s life. This commitment and consistency is what helped Kristen to achieve her goal of a 105kg deadlift on the weekend! Such a well deserved reward for your efforts!! @polkadotfridays

23.01.2022 Check out this squat comparison video from our client Mel. The first video is taken in August 2019 lifting 72.5kg and the second video is September 2020 lifting 87.5kg. Both of these videos are close to Mel’s squat max. When testing maxes it often exposes weakness and shows you what you need to work on in order to progress. It was clear after the testing day in August 2019 that if Mel wanted to continue to progress and improve her 1 rep max that she needed to work on some w...eaknesses so she could squat heavier loads without major breakdowns in her form. The main issue we wanted to address for Mel was her torso collapsing forward under heavier loads. We’ve addressed this through training a number of different squat variations (high bar, low bar, zercher and Frankenstein squats). In addition to this we have also worked towards strengthening Mel’s upper back with plenty of row variations and pulldowns and low back strengthening with exercises such as RDL’s, Bent over rows and Conventional Deadlifts. Mel has also worked on her thoracic mobility and lat activation as well as upper back endurance through hangs and carries. A combination of all of these things have given Mel the strength and endurance in her upper back and core to allow her to maintain tightness in her back when she squats which allows her to maintain a good position throughout the movement and stops her chest from collapsing forward. Hats off to Mel for trusting in the process and doing the work in order to progress. We look forward to seeing her hit a new personal best in just under 2 weeks time when she competes at APU States.

23.01.2022 What is The Mental Load? The mental load is the term used for the invisible labour, planning, scheduling, problem solving and negotiating that goes into making yours and your families lives run smoothlyand typically this mental load is carried by women. It’s the pickup, the drop-off, the play dates, the appointments, the after-school sports, excursions, forms, permission slips, the book week dress ups, keeping on top of homework and much morethe list is endless! ...Continue reading

21.01.2022 We are looking forward to a big day of lifting tomorrow at APU States being held @revbbc in Balcatta To our competitors...the hard work has already been done. Trust in the process and enjoy the day tomorrow which is a celebration of your commitment and hard work. Let’s go ladies!!! ... #bestrong #befearless #beyou #Repost @apuwau with @make_repost ALL SET! We are ready for a big day of lifting at the @revbbc for our APU WA States! Come down and check it all out! Starts 9am! 146 Balcatta Road, Balcatta (unit 5) Spectators free! Food & beverages available! Live stream will be available through APU WA Facebook & APU WA States Facebook event page, link to be posted tomorrow before event. Good luck to all athletes!

21.01.2022 Fit, healthy, happy and confident - What we want for ALL Women. How do you measure your success in your gym?? At Intrepidus we believe the goal for everyone should be to exercise regularly to have a good quality of life. This means being strong enough to live life to the fullest. Exercising should not be related to weight loss yet many people view exercise as a means for this. Maintaining a healthy bodyweight can be purely controlled through diet and it’s time we untied exerc...ise as a means of controlling weight. By relating exercise with fat often means that exercise is conditional upon the body composition changes that we see/or don’t but exercise has so much more to offer than weight control. Exercise gives us strength, confidence and independence. For example...if you are a Mum and you know that you are strong enough to carry your children if you are out for a walk and you child gets tired that’s a win- it means you aren’t limited by what you can/cannot do. If you are a grandparent who has maintained your strength and fitness it means you can look after your grandchildren without limitations, if you are travelling and want to explore another country if you are strong and fit you can do these things. Looking after you body by staying strong and exercising affords you so many opportunities and none of these are related to weight loss. This is what exercising should be about. If you are fit and strong, if you are healthy and if you feel confident and happy then this is what you should use to measure your overall progress in the gym -not BMI, not a dress size and not a number on the scale. If you lack health or confidence sure address your weight by looking at your overall energy intake (the food you consume) and energy expenditure (how many calories your body expends throughout the day). What you will often find though is the number of calories you expend during a workout is negligible and only equates to a very small percentage of your overall energy expenditure for the day. You’d be much better looking at the food your are consuming and trying to increase expenditure by increasing incidental activity. Do you view exercise as a means for weight loss?

20.01.2022 When you think you’re attempting 97.5kg in your squat but your coach sneakily adds another 2.5kg and you squat a 100kg personal best for the first time!! Mel added 27.5kg to her squat this year to end the year with the 100kg squat finishing the year on a high

19.01.2022 Name: Casey Age: 34 Time at Intrepidus? 5 years... Favourite Lift and Why? Sumo deadlift. I find the stance quite comfortable for my short legs and the feeling of the muscle turning on throughout my glutes and quads. Training goals? March 2021 I will be competing at the APU WA states and hope to achieve some more PBs with a focus on my bench press. What do you love most about strength training? It’s just a great feeling, your mind your body feel fresh even though you have just worked out. My physique has changed to look more muscular without looking bulky. I have such an interest I’m looking at a career in the industry in the future. What do you love most about training at Intrepidus? There is nothing Iike the community that has been built. Even though I train online with the virtual sessions (which has continued after the Covid lockdown) I still feel apart of the community through the online Facebook Group and social events. Favourite training milestone that you achieved since being at Intrepidus? Achieving 2PBs at states 1 year after having my second child whilst I was training at home through COVID.

18.01.2022 Robin celebrated her 75th Birthday today at the gym with a 38sec personal best hang!! Happy Birthday Robin...getting stronger with every year!!

17.01.2022 **Lat Pulldown** The Lat Pulldown is a fantastic exercise that when performed correctly targets the the muscles of the back, biceps and forearms. A problem that we commonly see however is that many people select an inappropriate load that prevents them from being able to perform the exercise in the way that’s intended. Selecting a load that is too heavy causes the shoulders to lift and round which prevents the strengthening of the Lats and the upper back. ... Select a load that allows you to do the following (as demonstrated on the left): Lean back so your torso is at a slight angle Set you shoulders back and down As you pull the handle towards you keep shoulders set down Pull the bar towards your collarbone (or throat) If you notice any of the following (as demonstrated on the right), reduce your load in order to target the correct muscle groups: Shoulders shrugging Shoulders rounding Bar coming towards Chest Needing to lean back on the handle too much in order to gain the momentum to pull the handle towards you We like to use the following cues in order to maintain the appropriate posture to target the back muscles: -Set shoulders back and down -Open Chest -Lift Chest towards handle -Pull the elbows towards your back pockets -Squeeze your armpits at the bottom of the movement If you have tried all of the above are are still having difficulty performing the movement you can tried to mobilise through the pecs/shoulders.

16.01.2022 As a personal trainer the question around whether it is possible to spot reduce fat is one we hear time and time again. It’s not uncommon for clients to ask for abs exercises when they want to lose belly fat, for arms exercises when they want to slim their arms and exercises targeting their legs when they want to slim their thighs. This theory of targeting body parts has lead many people to focus on training what they believe to be their troublesome areas rather than train...ing their entire body or for functionality. However, the theory of spot reduction has not been proven to be effective by scientific studies. So How Does Fat Loss Work? Most scientific evidence shows that spot reduction is not effective and that fat loss tends to be generalised to the entire body, not the body part being exercised. Exercising a particular area of the body targets the MUSCLES in that area of the body not the fat cells. What this means is that targeting a particular area of your body or a particular muscle will be effective in gaining strength and muscle in that area but NOT in reducing FAT. It also means that any attempts to reduce fat or slim down a particular area may have the opposite effect because if you gain muscle mass you may even add more size to that particular area due to muscle growth. What we really need for fat lass is to be in a calorie deficit. This means we need to be expending more energy than we consume consistently. And when we expend more energy than we consume and dip into our fat stores for energy this can come from anywhere in the body and NOT from the specific area of the body that is being exercised. The body part where fat is lost from is determined by genetics.

16.01.2022 What’s unique about Intrepidus Strength & Conditioning is we bring a personalised approach to small group training. We do this in a number of ways: #1 we offer personalised programming (not a one size fits all approach). Each client follows their own personal training program. ... #2 We take the time to personally know each of our clients which means we can make adjustments around lifestyle factors, injuries and other things that may effect the way you train. 3# we offer accountability and follow up if you miss your training session or aren’t booking into training. In addition to this you are able to communicate with your coach between sessions via our programming app. 4# our groups are capped at just 6 participants. This means that we are able to offer 1-1 individual coaching feedback and progress/regress exercises where necessary. #5 we offer a flexible timetable where you aren’t locked into sets days/times weekly. We have 30 sessions to choose from each week and you have the flexibility to book in on a week to week basis where is suits you. This flexibility means you never have to miss a session. We also ensure that clients are able to get into their preferred days and times by capping our membership where necessary. #6 you’re not just a number to us. We care about each and every one of our clients on a personal level and whilst we help you to achieve you goals we put your health first. This means we will help you to see realistic and achievable long term goals that are sustainable instead of offering short term quick fixes. Our small group training is as close as you’ll get to personal training within a small group but with the community and fun that group training offers. This means you get to train up to 3x per week for the price of 1 personal training session. If you are serious about making long term lifestyle changes this year and making exercise a part of your life PERMANENTLY please reach out. We have a limited number of spots in our small group personal training and we’d love to help you

15.01.2022 We love this statement so much because it’s about health. Not about how your body looks, not about what others think about your body and not about society’s standards or pre-conceived ideas about what is or is not healthy. It’s not about judgement from others. We all have different commitments in our lives and are at different stages in our fitness journeys and lives and it’s ridiculous to think we judge health based upon how we look externally and on how we look compared to... others. You can be a slim and not take care of yourself and conversely you can be overweight and looking after yourself. But what society sees is that slim = healthy and overweight = unhealthy. This is simply not true. If you can honestly say that you love yourself enough to move daily, nourish your body with healthy food, eat mindfully and that you are working towards a healthier version of you then it’s nobody else’s business to judge you or tell you different. Health looks different on everyone!

14.01.2022 We survived 2020 Thank you to all of our clients for your unwavering support in what was an unusual and challenging year!! To see you all persevere through challenges and finish the year with stronger minds and bodies is a testament to your strength of character! ... Merry Christmas and a Happy New Year from us to you! We look forward to seeing you all refreshed and renewed and ready to kick some goals in 2021!!

14.01.2022 Upon reflection it iscrazy thatIspentso manyof my early yearsas a personal trainer thinking Iwasn’t good enoughifmy bodydidn’treflect thatofthefitnessmodelsthat we see on instagram(you know the ones who are in their early 20’s with no children).FOR ME trying tomaintaina body like that is exhausting& not in any way healthy.All ofyour actions and thoughts revolve aroundmaintainingthe perfect body.Prioritising& planning workoutsabove all else, pl...anning how muchincidental activityyoucan you get in daily, thinking about food ALL the time,tossingand turning at bedtime with hunger pangs and then rinse and repeat the nextday.It’sall consuming anddoesn’tallow for you to dedicate time and energy to other things in life. I never placed these expectations on my clients butas a PT I thought I needed to look this way in order to ‘set an example’ and ‘walk the talk’. What I was doing though wasn’t setting a good example for the women I wanted to help.Prioritisinghow my body looked above all else wasn’t healthy or realistic. These daysI can safely say I do set a good example for women to live a healthy lifestyle. I walk regularly, strength train 2-3 x per week,my diet consists of a variety of foodsprioritisingthe consumption of a variety of nutrients but also allowing myfavouritefoods in moderation, I drink enough water (most of the time) and I listen to my body and rest when I need to. I’m still working on getting enoughsleepbut we are all a work in progress. Towomen out there please don’t look at these fitness models and compare yourself to them. Their job (and income) depends on how they look! If you have a job, a child, an elderly parent or other priorities it is NOT realistic to place an expectation on yourself to look this way. Tonew trainers in the industry please don’t feel you need toachievea certainlook to berespected and good at your job.If you put too much time into achieving a fitness model’s physique not only will you not be relatable BUT you’ll have less time and energy for up skilling andless energy to show care, empathy & understanding to the very women you are trying to help.

14.01.2022 Changing your mindset from more is more to less is more Client Mel @listrivic came to us 3 years ago. Mel is someone who sets a goal and goes after it - she works hard for what she wants! If you are someone who works hard and is and determined to reach your goals it is very easy to fall into the trap of doing more and more in order to achieve your goals. Doing more doesn’t necessarily = better results and quite often it can lead to more aches and pains or even injury, it ca...n impact on the quality of your day to day life and it can leave you feeling exhausted so you lack the energy to do other things. If you are someone with this mentality the hardest part is often taking you foot off the pedal and trusting in the process so you can learn that smart programming and allowing your body time to rest and recover often leads to better results and this is exactly what Mel had to learn. Mel was used to flogging herself during training, leaving sessions feeling sweaty and exhausted and felt that this was necessary in order to keep improving. Once we convinced Mel to scale back her training to 2-3 x per week, focus on progressively overloading compound exercises, reducing the number of exercises she was doing and increasing her rest periods and recovery between sessions is when she started to see consistent improvement. Here is what Mel had to say about her training. It's definitely a refreshing approach to the 'train hard, everyday, week in week out' regime which I thought I needed to do to achieve goals & maintain good physical and mental health. I've learnt 'less is more', which allows my technique to be on-point due to more energy/less fatigue. I have consistently strength trained 3x's per week plus a Conditioning session weekly, for almost 3 years now .

13.01.2022 We have 10 ladies competing at @apuwau states on 20 September. We are at the pointy end of prep where the sessions are getting harder and heavier. It makes us proud watching these videos from this mornings session. You can feel the vibe in the room. Encouragement, support, empowerment and women wishing and wanting success for one another. It’s this environment that helps the ladies to get through these harder sessions. This is part of what we love about powerlifting. It’s a...n uplifting sport where you strive for self betterment. At Intrepidus it doesn’t matter if you are the strongest or the weakest person in the room - what matters is that you are giving it a go. If you are working hard and improving yourself you’ll be encouraged and supported every step of the way. Killing it btw Jess #bestrong #befearless #beyou

13.01.2022 Strength in every sense of the word! You can always tell who the strong women are. They are the ones you see building one another up instead of tearing each other down. For us powerlifting isn’t about being the best it’s about being YOUR best. This is why we can celebrate others success as much as our own. ... This picture represents Intrepidus perfectly #womensupportingwomen

11.01.2022 Liv has been a member at Intrepidus for 3 years. When Liv first joined her goal was to build a strong, healthy body free from injury. Over the past 3 years she has done just that’s gaining much more muscle, strength and confidence in her body and what is is capable of. Liv @irish_liv competed at APU States as a 72kg masters lifter. This was Liv’s first sanctioned competition and she had a great day achieving personal bests in her squat and deadlift and an equal Pb on bench.... Her best lifts of the day were: Squat: 110kg (+10kg) Bench: 62.5kg Deadlift: 150kg (+10kg) Total: 322.5kg In addition to a great day of lifting Liv also refereed for the first time for the men’s session in the afternoon. Well done Liv on a great day all around

11.01.2022 Name: Lisa Age: 32 Time at Intrepidus? 6.5 years ... Favourite Lift and Why? Conventional Deadlift. I have a love/hate relationship with deadlifts I love how it works every muscle in your body and is a great lift to challenge the mind and body as the weight gets heavier. I also love any exercise that challenges my balance, we have been working on this for quite a while now and I have noticed huge improvements. Training goals? I don’t have any specific goals at the moment, I am happy that I have stayed consistent (3 session per week)and continue to improve my strength and keep maintaining my muscle and shape. What do you love most about strength training? I love how it makes me feel. The feeling you get when you get through a heavy set/challenging exercise gives me so much satisfaction. Strength training allows me to carry my 3yr old through the shops while juggling shopping bags on the other arm , I can help my hubby put our boat on top of the car! Feeling strong and being able to do simple everyday chores without pain or difficulty is why I will never stop strength training. What do you love most about training at Intrepidus? The amazing community of strong supportive woman and coaches. They get to know every member on a personal level, so when life throws you curveballs or you’ve had a crappy sleep they will modify your program and encourage you to just do what you can without feeling like your not trying enough. Favourite training milestone that you achieved since being at Intrepidus? Pre-baby- my biggest achievement was stepping on stage at the INBA bodybuilding competition as a bikini competitor in 2015. An amazing achievement for me to know if i set my mind on a goal I can achieve it. Post baby - 100kg deadlift , 10 months post partum

10.01.2022 A very successful comp day for Kate on the weekend who achieved a 392.5kg total (a massive 35kg improvement since her last comp). Her best lifts were: Squat: 155kg (15kg personal best) Bench: 72.5kg (equal Pb) ... Deadlift: 165kg (15kg personal best) Kate has shown great determination and perseverance over the past 12 months with her training working around a few niggles. Whilst I know at times Kate has felt that she’s been treading water and not making progress it goes to show that if you keep being consistent and putting in the work and doing the ‘boring’ stuff to improve weaknesses that in most cases this will result in overall progress and strength improvements. Well done Kate on your great results and for the determination and perseverance you’ve shown We can’t wait to see you hit a 400kg+ total at your next comp

09.01.2022 Another one of our competitors over the weekend was 14 year old @olivia.socratous who competed in her first sanctioned comp as a 57kg sub junior. Liv had a fantastic day getting personal bests on all of her lifts. Squat: 75kg (with probably another 10kg in the tank) ... Bench press: 45kg Deadlift: 105kg (video) Olivia comes from a gymnastics background and transitioned over to weightlifting in May this year training 3x per week in the Junior Weightlifting @revbbc Liv took the opportunity to jump onto the powerlifting platform as a way to test her strength and to challenge herself after Intrepidus founder (and mum) @kellie_intrepidusstrength suggested it. She prepared for the comp by adding 1-2 powerlifting style session onto her weightlifting program 6 weeks out from comp. She had a fantastic day and we look forward to seeing her on the powerlifting and weightlifting platform in the future Thanks @antstrengthcoach and @reneehogansc for your fantastic coaching and encouragement during her weightlifting sessions which no doubt contributed to her success on the powerlifting platform

09.01.2022 Great team training session with @irish_liv @sharnasu and @listrivic this morning. All the ladies looking fabulous in their custom Intrepidus softsuits from @titanaustralia One more week of heavy training before deloading for @apuwau states on 20 September. ... Bring on the personal bests!!

09.01.2022 What makes Intrepidus different. Hear what our clients have to say...

09.01.2022 Well done Gemma on achieving your goal of 100kg deadlift this morning!! A goal 3 years in the making. If you asked me 3 years ago that I would be power lifting, I would have told you you were crazy. There's no way I would ever put in the effort to something like that. And then I joined Intrepidus and it has literally changed my life. 3 years of consistency, commitment and effort have paid off. I've made friends, laughed, cried and done things I'd never thought would be pos...sible. Today I finally made it into the 100 club! Not only the first time lifting 100kg but did it for reps too. Thank you so much Kellie SocratousI for building a gym that is so supportive of women, for not letting me make excuses not to come and for making sure our technique is always on point , thank you Claire Haddon-CaseyI for the encouragement, support and knowing that I can do it even when I feel I can't. Would be lost without Claireapy! And to all my gym ladies, I literally would not make it through the sessions without the fun and support you bring. From cheering on the achievements to soothing the disappointments, you guys make the gym Tl;Dr? 100 club baby!! -Gemma @theprankmonkey

09.01.2022 What a team!! We had 10 ladies compete at APU States and as a coach I couldn’t be more proud of the awesome bunch of supportive ladies who represented Intrepidus. To see their genuine care and support for each other, the bonds and friendships they have formed through their love of strength training and the sportsmanship they show to all competitors is amazing! ... Thank you ladies for trusting us and for being such an awesome bunch of women. I’m So grateful to be supported by you all!!

08.01.2022 Our incredible client Sharna has been supporting Intrepidus since 2013. Sharna is a 46 year old Mum of 2 boys, a wife, a friend to many and has a very successful career. She has competed in powerlifting since 2015. Sharna has dealt with ups and downs in training, at times she has had to overcome weaknesses and work around injuries but she has always shown up. 2-3 x per week for 7 years Sharna has been consistent and has put in the work. Sharna needs to work hard for her gai...ns and she lives an incredibly busy life outside of the gym but she makes progress because she embraces the challenge (even when is gets hard) she perseveres and consistently shows up even when life gets busy. Her best lifts from yesterday (a Masters lifter at 63kg bodyweight) 105kg squat 50kg bench 130kg deadlift (over double bodyweight) (video) 285kg Total (67.5kg total improvement since her first sanctioned comp in 2015) What’s even more impressive than the numbers is Sharna’s sportsmanship. She is always supportive and encouraging of others in the gym and on competition day she is always has something positive to say about (and to) others. You are an inspiration to many Sharna. Thank you for your support for the last 7 years.

07.01.2022 Achieving the unachievable! There’s no better feeling then lifting a weight that you didn’t believe you were capable of. Here’s @lindamurabito this morning doing exactly that. 80kg personal best. Looking so strong Linda ...

07.01.2022 Client Casey stepped back on the platform for the first time since having her second child (who recently turned 1). Her first time back on the platform post partum she achieved personal bests in her squat and deadlift and her total. Her best lifts were: Squat: 130kg ... Bench: 62.5kg Deadlift: 150kg Total: 342.5kg Casey trains 3x per week for 1 hour. Twice in our virtual sessions and 1x face to face. During her virtual session the kids are often in the background playing and watching their mum exercise and take some time out for herself. Casey is a great example of what can be achieved in just 3 hours per week if you follow a progressive training program and are consistent. She is sensible in her approach to exercise and nutrition and has been able to come back stronger and fitter after 2 babies by being consistently committed to her training and working hard.

06.01.2022 Perfect example of why we shouldn’t be attached to a number on the scales!!! These pics are 1 year apart and Ange @angela.vitanza.71 weighs exactly the same in both images...that’s right she weighs the same yet looks completely different. If you are someone who attaches your value and self worth to a number on the scales I implore you to STOP! ... Between these two images there has been a lot of commitment, consistency and hard work that has gone into countless training sessions. Ange is stronger, fitter and most importantly healthier - this is what matters...not a number on the scales!

06.01.2022 I’ve been in the Health and Fitness Industry working as a personal trainer for 8 years now and the longer I’ve been here the more I have come to realise that a person’s health and fitness isn’t directly correlated to the size of their body. Yet if you look at the marketing material of many gyms or google the words health and fitness and fitness the images you find will tell you otherwise. Slim women, crop tops, 6 pack abs and rippling muscle abound - it’s no wonder wh...y society deems the picture of health to be a young, beautiful and small. To entice people into training under the guise of looking a certain way or changing their body is such a shame when exercise so has much more to offer. Strength, a better quality of life, improved health and the feelings of confidence and empowerment that ensue just to name a few. Health and fitness comes in many shapes and sizes and it's about time the fitness industry as a whole stopped promoting health and fitness as a one size fits all look. We need to give the consumers more credit and start promoting our expertise and what we can offer without attaching that to the image we have come to associate with heath and fitness of bikini clad women with six packs. @littlewispphotography

05.01.2022 Congratulations to @casshiitthat and @kylou82 on your first powerlifting competition!! These ladies came to us just 9 short weeks ago asking if we could help them to prepare for their first comp and embraced the challenge when we suggested today’s @apuwau comp at @powertoempowergym They both had a fantastic today coming away with personal bests on all their lifts:... Cass Squat: 90kg Bench: 52.5kg Deadlift: 130kg Kylie Squat: 85kg Bench: 50kg Deadlift: 120kg Well done and thank you to @powertoempowergym for hosting today’s competition. As always thank you to the spotters, loaders and referees for volunteering your time to make the day a success. We look forward to the next one

05.01.2022 How good is technology that it allows our clients to train in the comfort of their own home with real time feedback. Dani has done an incredible job maintaining consistency with her at home virtual sessions training 3x a week since early April. Training with limited equipment she has still managed to make great progress with her strength training from home in preparation for APU States in 4 weeks time. ... This week she hit some big milestones: 80kg squat for 3x3 (77.5kg is Dani’s previous best) 45kg bench with ease (an equal personal best) 100kg deadlift for 3 x 4 With 4 more weeks of training we look forward to seeing what Dani can achieve

05.01.2022 Don’t train for aesthetic goals! We despise how much marketing trying to attract new clients into gyms/bootcamps/exercise programs is geared around weight loss or aesthetic goals (especially around this time of the year!) Sure body composition can be a great side effect of resistance training but don’t make it your main goal if you want to keep training long term. ... Here’s why: Without resorting to extreme measures sustained changes to body composition though resistance training TAKE TIME! If your measure of progress for whether exercise is ‘working’ to help you achieve your goals is how much your body has changed or how much weight you’ve lost there’s a good chance results won’t come fast enough and you’ll throw in the towel before you get to experience all of the benefits exercise has to offer to your life and long term health. Here are just few : -Improved body density (especially important for women) -Improved co-ordination and balance -Improved sporting performance in your chosen sport -Reduced chance of disease -Improved strength and fitness -Improved quality of life -Maintaining the ability to get up and down easier: and -Maintaining movement and mobility as you age If you care about your long term health and quality of life as you age it’s a no brainer- you should be resistance training consistently. And as a bonus for with a long term commitment to exercise you will see those body composition changes over time anyway! In 2021 if your are thinking of starting an exercise program forgot those aesthetic goals and focus on the many other benefits that resistance training can offer!

05.01.2022 Consistency - here at Intrepidus we believe it is to achieving long term health improvements and results in the gym. It’s what you do 99% of the time that matters!! Let this serve as a reminder to you that it is no big deal if you train less (or not at all) in the week between Christmas and Year or if you eat more than usual or overindulge for a few days over the Christmas/New Year period...it is 1 week out of 52!... If you decide to take this week to rest and recharge and enjoy time with family so you feel refreshed and ready to tackle the new year reinvigorated this is ok. Work on building habits that you can perform consistently MOST of the time so you can enjoy these special times of the year (in whatever way you choose) completely guilt free!

04.01.2022 Our amazing coach Claire is having a baby which means we are looking for coach to join team! If you are a Personal Trainer who wants to empower your clients to succeed, if you are hungry to learn and would like to work in a friendly and supportive environment then WE would love to hear from YOU! Training and ongoing professional development will be provided so all levels of experience are welcome to apply. ... The role will initially be Tuesday early morning and evening (5:30-7:30am and 5:30:7:30pm) and Saturday morning (7:30-10:15am). From mid October there will be an opportunity for more hours with with an opportunity to increase to a permanent part time for the right applicant. At Intrepidus Strength & Conditioning we specialise in Semi-Private Training for women only. We work with a diverse range of clients from beginners to more experienced lifters. Good communication skills and an ability to be able to empathise and relate to others is essential. Please email [email protected] to indicate your interest and for further information

02.01.2022 Another member joins the 100 club!! Well done to Nicole who deadlifted over 100kg for the first time tonight with her 110kg deadlift Nicole first joined us in March 2019 with a goal to increase range of motion and build stability in her shoulders/upper back as she was experiencing chronic pain. ... We worked together with her Chiro @thesportchiro initially to build her upper back strength and stability and improve range of motion and once her pain had improved we worked towards making her stronger! Nicole has been a model client always taking the time to do her rehab/prehab exercises pre session and this has helped her to build her a stronger pain free body!! Congratulations Nicole

02.01.2022 The difference between these two pics is much more than a number on the scales or a change in body composition!! We are so proud of our client Jess for the lifestyle changes she has made between these two pics over the last 3 years. Jess is now in preparation for her first sanctioned powerlifting comp in just under 5 weeks time. Some of the positive mindset changes we’ve seen in Jess since she started training:... - An ability to tackle challenges head on - A belief in herself - More self confidence - I can’t is no longer a part of her vocabulary - Jess kicks excuses to the kerb! Some of the physical changes we’ve seen: - What stands out most is an improvement in Jess’ overall quality of life as she now lives a more active lifestyle - The ability to move around more freely and tackle daily tasks with ease - The ability to get through an entire session and keep going even when she feels tired - Exercise is a non-negotiable in Jess’ life and even when she is on holidays or life gets busy she find a way to keep this committment - Her PCOS is all but gone and her doctor is impressed with the positive health changes she’s made - The ability to deadlift and squat over 100kg for reps (Jess is super strong) Making a commitment to a healthier lifestyle is harder than it seems especially when you have previously been more sedentary. When Jess first entered our doors she never entertained the idea of entering a powerlifting competition or how strong she would become but step by step as Jess has overcome each hurdle and goal along the way her belief in herself has grown. When you believe in yourself it opens up more opportunities in every aspect of your life. By Jess making this commitment 3 years ago and making exercise a part of her life it has changed her life in such a positive way. We are so proud of you Jess!

02.01.2022 Why use a Safety Bar?? The safety bar squat is a great option for those who suffer from shoulder, elbow or wrist pain when squatting with a straight bar. The way the bar is designed with a pad that sits around your neck and handles that you hold in front of your body means you don’t need to externally rotate your shoulders, which is something many people have difficulty with on straight bar (especially those with limited shoulder mobility).... If you suffer from shoulder or elbow pain while back squatting with a straight bar, or if you have wrist pain when front squatting, this safety bar is a great alternative.

01.01.2022 How implementing healthy habits has helped owner Kellie to get her health and fitness back on track. I wanted to share with you a little bit about my own health and fitness journey over the last few years and particularly how I have turned things around this year to feel stronger, fitter, healthier and most importantly happier. As a Mum of 3 girls (4, 12 and 14) and a business owner Ive really struggled over the last 3-4 years to balance all of life’s demands. Work, parenti...Continue reading

01.01.2022 Danielle took part in her first powerlifting comp at APU States on the weekend and she had a stellar day going 9 for 9 and also hitting some big personal milestones along the way. What’s makes this more impressive is that since gyms closed in March Dani has been training from home with just a barbell, some bumper plates and a couple of sets of dumbbells (no squat rack and no bench). 8 weeks ago we suggested she come back to the gym for 1 session per week so she could squat ...out of a rack and use a bench press for pressing. Her other 2 sessions were still completed at home as part of our virtual training sessions. Dani is someone who works hard, is determined, committed, adaptable and she likes a challenge which is why she managed to achieve such fantastic results. Her best lifts were: 92.5kg squat; 50kg bench press; and 130kg deadlift (which is over 2x bodyweight). We look forward to seeing her hit a 100kg squat in the very near future!!