Joel Torpy | Sport & fitness instruction

Joel Torpy

Phone: +61 433 967 816

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25.01.2022 No surprises here for evidence based practitioners but always good to see summaries/meta- anaylsis. Posted by @bradschoenfeldphd

25.01.2022 Tuesday night kick-boxing class. Free to all members!

25.01.2022 ATTENTION MEMBERS We're back in business as of 12pm today However there will be extra precautions in place until the 15th April. Please remember that al...l members MUST: Stay home if you feel unwell Make use of hand sanitister and wet wipes provided Use a personal towel at all times Wipe down equipment after each use Maintain a safe (1.5m) distance from each other wear a mask at all times, excepting during strenuous exercise We're looking forward to seeing you all again very soon

25.01.2022 Tahnee preparing for her army fitness test. Although im usually a proponent of full range of movement, in this case the test dictates elbows at 90 degrees and tahnee is nailing it.

25.01.2022 Stacy killing her reps in reserve training. 4 reps up on her bench press since she started the new method. We initially had strength training complementary to her long distance work but now it's taking the focus with awesome results!

24.01.2022 Have to practice what you preach! Full range of motion, pauses at the top. No ego driven weight. If it's good enough for my clients it's good enough for me!

24.01.2022 Spaghetti bolognese with lentil pasta! 580 cals. 48g protein. 59g carbs. 15g fat. This is a super convenient meal. The bolognese is made with 125g extra lean beef, 100g reduced salt tomato soup, .25 of an onion, 50g carrot, 50g zucchini, 5g garlic, chilli powder, 1 tsp Worcestershire sauce over 70g of pulse lentil pasta and topped with 20g mozzarella. The lentil pasta makes for higher protein but isn't necessary. It was however delicious. Also the tomato soup is an easy alternative to using diced tomatoes/paste etc but can also be swapped.

23.01.2022 Snippets of stacy's sesson this morning. Band assisted dips. Band curls and of course some full depth squats.

23.01.2022 Pause squats. My favourite way to train them. Complete control with no momentum out of the bottom of the movement. Brutal but effective and a good way to limit exposure to flaring up injuries. Technique first always!

22.01.2022 From @jps_education This one is a big one for competitors. Enough with the bro - science approaches to prep that are at best ineffective but also potentially dangerous!

22.01.2022 Words to train by! Courtesy of @rpdrmike

22.01.2022 Lean beef mince enchiladas! 262 cals. 16g protein. 32g carbs. 8g fat. That's per enchilada. 50g extra lean mince. Mini tortilla. Onion. Capsicum. 40g Enchilada sauce. 10g mozzarella. 25g brown rice. 33g zucchini. 33g carrot. Chilli powder. Paprika. Salt and pepper. Cook up the onion and capsicum first. Add the mince and seasoning. Then lastly the carrot, zucchini, half of the cheese and sauce. Place in a wrap and drizzle remaining sauce and cheese over it. Oven for 10 to 15.

22.01.2022 Stiff leg dead lifts. Fantastic movement for the hamstrings, lower back and glutes. These rotate in and out of my routine but have just been brought back in. Goal will be to get stronger at them of course but also increase my range of motion. Always aiming to improve!

21.01.2022 Further clarification on masks in gyms. The way I interpret this and intend to carry it out is that if you can use a mask, you should. For something like high rep squats or deadlifts where breathing in a mask/utilizing the valsalva maneuver is impossible I will remove and then replace my mask afterwards.

20.01.2022 If this isn't an argument for controlled, full range, intelligent training then I don't know what is! Credit to @dr.patdavidson

20.01.2022 A glimpse into Damon's lovely 12 rep squat set. I've trained him since he was 12 years old and watching his potential become fulfilled has been an honour. I'm very lucky in that amongst my more recent clientele I also have a large portion who have been with me for almost as long as I've been a trainer, giving me unique perspective into their progress in training and life!

20.01.2022 Fantastic summary of the components that should make up evidence based practice. By @bradschoenfeldphd Ive had a few conversations recently about personal training 6, 8, 12 week challenges. They are not something I endorse. They are an excellent marketing strategy but my approach to personal training had always been based on integrity first and foremost. ... It is my experience that these challenges encourage an unhealthy mindset. Usually an unsustainable or ill advised rate of weight loss or if strength is the challenge then usually form break down. This might not always be the case but in the type of person usually attracted to these sorts of events I find it common. The goal should always be to improve yourself at a rate which is healthy for an end goal that is maintainable. See more

20.01.2022 New Keperra Anytime Fitness is officially open. Biggest and best. Come down and check it out! Leave a review on the Facebook page and tell us what you think!

20.01.2022 An excellent summary of what the current body of research (not propaganda like certain recent documentaries...game changers) says about the vegan diet in regards to health and performance. What I've said to my clientele for some time now and will continue to until the research shows otherwise is that it is admirable if you wish to be vegan but just don't do it thinking you will have superior health or performance over a balanced diet inclusive of animal products. Credit to @bradschoenfeldphd

19.01.2022 The Game changers vegan documentary continues to be a controversial topic. Ive posted my general recommendations already but anyone looking for some detailed and unbiased scientific breakdowns of the claims made I highly recommend checking out these articles by @biolayne and @rpstrength https://www.biolayne.com//the-game-changers-debate-james/ https://renaissance-periodization-prod.herokuapp.com//game

19.01.2022 An exercise I once wouldn't have given a second look. When it comes to hypertrophy (building muscle) there are huge advantages to compound exercises but that doesn't mean they are the only or best way to work a muscle for an individual. When choosing an exercise ask yourself a few questions. Am I feeling it in the muscle vs discomfort in joints etc? Am I able to get a large range of motion and how taxing is this exercise? Somewhere in there lies your best choice.

18.01.2022 Stacy mastering body weight chin ups! Big congratulations to her for ticking off yet another goal.

18.01.2022 Start Sunday with protein pancakes! 45g protein. 58g carbs. 19g fat. Blend 2 scoops of Wpi protein, 2.5g baking powder, 1.5 eggs, 75ml milk and 15g of flour until smooth. Now you've got your mix! I added 35ml of sugar free maple, 20g of blueberries, raspberries and blackberries, 10g walnuts and 110g of light and creamy French vanilla ice cream. Absolutely delicious. You can substitute out the ice cream for protein ice cream but at 45g of protein already just enjoy the treat!

18.01.2022 The single stiff leg deadlift. I think this exercise is mostly overlooked for hypertrophy and strength but if you want unilateral work or have any sort of lower back issues, it's a great way to beat up your hamstrings without as much total load.

18.01.2022 Chicken nachos. I don't think I need to tell you this was delicious. 613 cals. 46g carbs. 27g fat. 47g protein. Super simple. Season 150g chicken breast, salt, pepper, chilli, paprika and sear. 50g of salsa over 60g macro organic corn chips (you can use whichever), 30g mozzarella and add the chicken. Bake in the oven at 180 for 20 minutes. Serve with your choice of topping, avocado and sour cream here!

17.01.2022 If there's 2 bags might as well use them! Getting creative in Hayden's kickboxing session.

17.01.2022 Debbie, working her way to push ups on the ground. With every exercise there are ways to regress it according to ability and then progress through to the full version.

16.01.2022 Just some nice deadlifts with Tahnee for her second session of the day!

15.01.2022 Hello everyone! As per the recent announcement from Queensland Health regarding COVID-19 lockdown procedure, Anytime Fitness Keperra will be closed to all membe...rs for a duration of 3 days (that is 5 pm TODAY - 5pm Thursday the 1st April). Thank you all for your patience and cooperation during this time, and we sincerely apologise for any inconveniences caused. In the meantime, stay home and stay safe We'll see you all very soon! See more

15.01.2022 A rather frank but accurate post from @rpdrmike (warning some naughty words) 2 points here. Firstly the difference between novice and intermediate trainees in that progression requires structure Secondly/more importantly in my opinion; that you can have been training for quite a long time and have a decent physique and still have terrible technique. I would say without exaggerating maybe 70 - 80% of people I see in the gym have sub par or downright awful technique. There ar...e so many advantages to continually assessing and improving technique. Just a few of those are a more accurate measure of progress, it's safer, feels better, typically you have to use less weight therefore you load up the joints less for equal or greater results and the list goes on. Ego gets you injured. Take pride in how you lift, not how much. See more

15.01.2022 @sophiee.mina with some beautifully executed rows.

14.01.2022 Chia seed pudding! 574 cals. 69g carbs. 15g fat. 32g protein. 200g of yopro, 100ml lite milk, 100g sliced banana, 20g chia seeds and topped with 55g muesli and leave overnight. The chai seeds swell with the liquid and yogurt and after a few hours the texture becomes much thicker and pudding like. I really enjoy this one at the moment.

14.01.2022 Damon came to me a few weeks ago and mentioned that he was thinking of dropping deadlifts in favour of stiff leg deadlifts. As a movement, deadlifts are exceptionally taxing. I no longer program them for a client unless getting stronger at the deadlift is one of their goals. As I've mentioned previously you need to look at what muscle or movement pattern you are working and then ask yourself if the exercise you've chosen is the best use of your limited energy. ... In this case, stiff legs will take care of the hamstrings/ posterior chain/hip hinge movement beautifully for an acceptable amount of fatigue.

14.01.2022 Deadlifts and bench press to start the morning.

14.01.2022 Big congratulations to my client Stacy Gardner for completing yet another marathon. Her goal this time around was to finish under 4 hours. She completed it in 3 hours and 57 minutes, shaving 30 minutes off her best! During this time stacy did 3 strength sessions a week improving her ability to generate power and keeping away any of the injuries that had bothered her previously. Truly impressive!

14.01.2022 Southern thai chicken with coconut rice. This was the best chicken I've ever had! 632 cals. 47g protein. 79g carbs. 15g fat. Mix .5 tbsp oyster sauce, 0.5 tbsp fish sauce, 12.5g brown sugar, .25 tsp white pepper and .25 tsp of turmeric. Coat 200g of chicken thigh and let marinate for 3 hours. ... Place in oven with broccoli until cooked appropriately. The coconut rice is made with 50g jasmin rice and 80ml of lite coconut milk.

14.01.2022 Important Announcement We are super excited to get the green light today to open our clubs and allow our members to come back and train In saying this, we... had planned as a brand to reopen on the 12th June as per the road map to easing restrictions- so we were as surprised as you with this announcement as there had been no communication or consultation with us as a fitness provider It is of utmost importance that we have our club and staff prepped for opening and ask that you are patient with us for another 24 hours, before we announce our opening date so we can ensure that the club follows all of the covid-19 safety guidelines Our priority is for our members to have a facility which is completely clean and safe place to train There may be some restrictions which we are seeking clarification on and we will continue to keep you updated on what this will look like in the coming days Thank you so much for your patience, as a small, locally owned business, your understanding and well wishes over the last few months have meant the world to us We look forward to welcoming you back soon - Your Anytime Fitness Keperra family <3

13.01.2022 Hello everyone! Thank you all for being so patient with us during this time! We're working hard to get the gym clean once again (this is twice in less than two weeks!). We will reopen 10am tomorrow (Thursday the 4th)

13.01.2022 Louise with a 17.5kg incline DB bench. Her form is just habit by now after years of practice but never get complacent! We are working to minimise hip drive here after louise identified it as a potential issue.

12.01.2022 D man with some chest supported rows. I am a big advocate for these over less supported, more lumbar heavy rows. In my opinion that should be saved for movements where that is largely unavoidable like squats and stiff legs.

12.01.2022 Heading into the Christmas season, it's important to plan and make time for meeting your goals. It's much much easier to maintain then it is to stop and start again. Too often I see people fall into the trap of getting busy and and letting training fall off with the hope of getting back into it once things settle down. Spoiler.. they rarely do. Prioritize training/diet. Make it non-negotiable and then enjoying yourself is that much better. Balance is key!

12.01.2022 Assistant pt Theo diligently checking technique!

11.01.2022 I believe food should meet your requirements as per your physique/health goals but also be delicious and easy. This is how I do my honey mustard chicken for the week at the moment. Rice is cooked. The chicken is marinated then seared. Then the onion, capsicum and garlic sauted. Put the rice in a pan then the vegetables around the outside add the chicken and remaining vegetables. Bake until delicious. If you want the macros for this one check my previous honey mustard post!

11.01.2022 As some of you may be aware an announcement has just been made in which from 12 midday Monday the 22nd of March, gyms will be required to close. It is unfortunate but im sure it's not a stretch to see why and our health and the health of those around us must come first. However just because the game has changed doesn't mean I'll stop playing. From tomorrow midday I will be continuing my personal training sessions in an outdoor setting with all the barbells, dumbbells, bands ...and other tools of the trade required to keep us going for us long as it takes for normality to return. All equipment will be sanitized and social distancing requirements met. From the response ive had to this so far, may I just say how impressed I am firstly with the drive my clients display in not taking what would be an easy way to slack off but also on a personal level the support I feel from them to my business and through to myself. I look forward to continuing the love/hate relationships we foster with each other :p

11.01.2022 Louise with some banded pull ups. In some form or another training can and should continue. My clients and I are just lucky ours can continue pretty darn close to ideal!

11.01.2022 I have seen clients with 'slower' metabolisms who need to eat less calories in order to lose weight but there are a number of factors to check before coming to that conclusion. Check this list off then reevaluate! Graphic through @biolayne and @coach__carroll

11.01.2022 Deload week. It might not be fun but it's important! A week of either lower volume/ load or both. Used not only to recover fatigue but also to set you up to make new progress!

10.01.2022 Debbie showing the versatility of band work replacing cables with some perfect over head extensions.

10.01.2022 Don't forget to sign up to our classes. Free to members!

10.01.2022 First class in the new gym! https://www.instagram.com/p/B2L3oYhlLO8/

10.01.2022 Doing our part at Anytime Fitness Keperra! We all want to stay healthy and keep training!

09.01.2022 This is one of the reasons I instruct my clients to disregard the exercise calorie portion of these apps and concentrate on calories in instead. Set yourself a daily caloric goal and adjust according to performance. Picture from @biolayne

09.01.2022 A simple but important one from @revivestronger I see this on squats most often. Warm ups look amazing and then as the weight gets heavier, the movement gets more and more shallow. The warm ups prove you have the mobility so be sure to use it!

08.01.2022 FOR SALE!! EDIT: All items SOLD :) 2 x Treadmill ($800) ; 2 x Recumbent bike ($300); 2 x Cross Trainer ($500) - All items are well maintained and in excelle...nt working condition Prices are negotiable! Pick up from Brisbane Northside ONLY Please note: items are sold as is, with no additional warranty claims provided MUST GO ASAP!! Contact Anytime Fitness Keperra for further information: 38513648

08.01.2022 Once again..we adapt. 1on1 outdoor personal training but not in a park or outdoor gym. Nice and private with sanitary wipes for equipment inbetween clients and for hands too of course. Ready to bench, squat, deadlift and plenty of bands, kettlebells, dumbbells to go around. The show goes on.

08.01.2022 My current lunch. Egg noodle stir fry! 616 cals. 69 carb. 20 fat. 38 protein. 2 eggs. 2 egg whites. .25 onion. .25 capsicum. 35g mushrooms. 200g stir fry vegetables. 130g sauce. 100g whole grain noodles. You can use any sauce for this but this one uses kan tong honey, sesame and garlic. Using a difference sauce and lowering the amount of noodles would lower the calories significantly.

08.01.2022 Weekend recipe. Honey mustard chicken with roast potatoes and broccolini. High protein, moderate carb and low fat. In order to lower the calories the amount of potato can easily be reduced. 582 calories. 45g protein. 77g carb. 11g fat. 200g chicken thigh, 200g potato, 200g broccolini, 20g honey, 7.5g dijon mustard, 4g wholegrain mustard, 5g garlic and 1g of cornflour.

07.01.2022 Outdoor sessions are a success. Big week of changes but we adapt and move forward!

07.01.2022 Tangi did the boxing class last night and then followed it up with some 1on1 kickboxing today.

07.01.2022 @sophiee.mina squatting as deep as the laws of physics will allow! Loving the outdoor squat rack and mirror set up.

07.01.2022 Dear AF Keperra family and community, It is with the heaviest of hearts that we send this message: ' ..., , . We have been inundated with calls and messages. You will be contacted shortly via email regarding your membership fees, please do not worry. For many, exercise providers are an essential service to maintain not only physical but also mental health. Whilst we support the Government measures taken to flatten the curve of COVID-19, we urge that you take measures to stay active and support your immune health through alternative forms of exercise at this time. Please be mindful of social distancing guidelines while exercising. Australia, we apologise that it has come to this. We apologise that we can not be open for you at this time when our facilities are needed by many. However, we are confident that once this passes, we will all be stronger for it. We are all in this together Our page will continue to be updated with information that pertains to you as soon as we receive it. . Yours in health and fitness, The team at Anytime Fitness Keperra OUR SOCIALS: Facebook: Anytime Fitness Instagram: @anytimeftinesskeperra Email: [email protected]

06.01.2022 Thai green curry with roast pumpkin! 578 cals. 84g carbs. 8g fat. 43g protein. This one is made with 150g chicken breast, 200g butternut pumpkin and 200g of green beans. 25g capsicum and 50g white rice. The sauce is 100ml coconut milk, 16g green curry paste, 2.5ml fish sauce and 2.5g white sugar.

06.01.2022 Mozzarella, spinach and sun dried tomato stuffed chicken breast with roasted sweet potato and asparagus. 671 cals. 69g carbs. 14g fat. 62g protein. 20g mozzarella, 1/2 cup spinach, 15g sun dried tomato all inside a sliced 200g chicken breast. The Breast is coated in 7.5g lemon juice, 1g brown sugar, 7.5 dijon mustard, 1g Italian herbs and 1g chilli flakes. It's then seared in a pan and put in the oven until cooked to your liking. 200g of asparagus in the oven and then 400g sweet potato covered in salt, pepper and thyme, cooked until crisp!

05.01.2022 Band work has replaced cables in the outdoor setting. My clients and I have moved to outdoor training but we aren't doing fluff work. This is proper training between 5 and 30 reps and within 4 reps of failure. The current recommendations for hypertrophy.

05.01.2022 Ready for session number 1.

03.01.2022 If you've been looking for a reason to sign up to our gym, this is it! No joining free. Gifts for the first 10 sign ups and of course a free consultation with myself!

03.01.2022 With all of my clients we push within the confines of ideal technique and if we find ourselves having pushed a bit far then it's time to pull back, adjust and move forward again. This process is healthy and stops you getting to a stage where you might be at risk of injury. We have reworked Stacy's deadlift before and will again, each time better than the last. Our current position? 8 reps of 65kg. Braced, paused and controlled!

03.01.2022 Filipino Adobe chicken. This was so so tasty and tender! 694 calories. 110g carbs. 9g fat. 41g protein. Marinate 150g of chicken thigh in 20ml of soy sauce, 5g garlic, 25ml rice wine vinegar. Sear chicken and remove. Saute onion, capsicum and 5g garlic. Add the leftover marinade, pepper, 12g brown sugar and a cup of water. Let simmer. Add chicken to mix and let simmer for 20 mins. Turn chicken for another 15. By now the sauce is likely jam like. Coat chicken and serve with 200g broccolini and 100g white rice.

03.01.2022 Louise killing it both in training and attitude!

02.01.2022 First up was tangi and she killed it!

02.01.2022 Tangi with some band flyes using 2 trees!

02.01.2022 Chilli con carne! 632 cals. 50g carbs. 24g fat. 46g protein. Fry up 1/4 onion, 1/4 capsicum. Add 130g of extra lean beef mince, garlic, chilli powder, paprika, salt and pepper. Add to a saucepan with a can of diced tomatoes, 25g of tomato paste, 1.5g beef stock and let simmer for 1 to 2 hours, adding more spice to taste. Serve with 90g of brown rice, 25g of lite cheese and 25g of lite sour cream. Delicious!

01.01.2022 Joan testing our new dip machine. Going strong at 86!

01.01.2022 Sophie going from pull ups on an assisted pull up machine to learning then outdoors with a band.

01.01.2022 Let's talk SFR - Stimulus/fatigue ratio. You do a bunch of different exercises but why those in particular ? Maybe you just think you should be doing them. Saw someone else doing them and that guy at gym said they were great. Well every exercise should have a purpose. Generally speaking that purpose is to train a group of muscles or movement pattern. ... What you want to aim for is an exercise that stimulates your target muscles with minimal overall fatique/ joint pain etc and that's going to be different for everyone. In this video I am squating with the target muscle group being my quads. Personally leg press hurts my back/hip but you might love it! Not every exercise is going to suit your goals, proportions and limitations and its up to you or an experienced pt ;) to find what works best. If you want that little bit of extra direction, you know what to do. 0433 967 816.

01.01.2022 If you are familiar with myfitnesspal you will probably be aware that one of the downsides is not being sure of the accuracy of the food information. Now for food that comes in packages there will be a nutritional table to compare to but for meats and vegetables there often isn't. The solution? There is a data base specific to Australian foods. The information is to an extremely high standard and can be used to fill the gaps and compare to myfitnesspal entries. You might not think it's necessary but knowledge is power and the more you have the more you can do. Every calorie counts :p https://www.foodstandards.gov.au//monitoringnutrients/afcd

01.01.2022 Louise with 8 reps of 60kg full depth squats. They've come such a long way and always more to go!