Manesis Fitness in Botany, New South Wales, Australia | Gym/Physical fitness centre

Manesis Fitness

Locality: Botany, New South Wales, Australia

Phone: +61 406 312 773

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 What is the difference between success and failure? Remember that success is your duty, obligation, and responsibility. And since there is no shortage of success, any apparent limitations you are experiencing might simply be the result of thinking and acting average. ---"GRANT CARDONE"... Two Soccer athletes that I train that play for REP NSW footstool. Love training these kids Theo and Peter I coach them to be fast and first at the ball, when you do things with speed and intensity you start focusing better. Enjoy the Video we use for power some Wrestling and yes we coach Wrestling for Soccer, please start thinking out side the box. #formeraustralianboxingrepresentative #successful #thinkmassive #THE10XRULE #kneedominate #hipdominant #hardship #wayofthewarriorkid #kidsthatdominate

25.01.2022 A Healthy daily diet is a must! You should be focusing on eating a healthy diet as this will give you strong bones and ligaments, crash dieting is not the way to go. Your muscles need feeding for them to function and produce energy. The Biggest Loser for example, done studies were 14-16 competitors had lost an average of 58kg over the 30 week program as this was an astonishing achievement, (and well done guys) However there metabolic rate had also dropped by an average of ...700 calories per day and even worse they had put all the weight back on even double, this extreme weight loss does not work Conclusion: Try to focus on a LO.GI diet chew your food to activate saliva eat fresh and natural food that will help with bone and muscle. Foods that contain a low Gi have a slower digestion and absorption, giving the eater a great sense of "fullness" and sustained energy. Low Gi foods are the ideal basis for weight control and diabetic diet. --- By Dr J Brand Miller. #formeraustralianboxingrepresentative

25.01.2022 Two tips for your new years resolution! 1. Your muscles burn energy just sitting while watching T.V So it's important to lift weights to create energy. 2. The blood also takes 1 minutes to go through the heart and the body, so imagine how important movement is.... #formeraustralianboxingrepresentative #providing #arapid #fatloss #program #throughstrength #andconditioning #bypetermanesis

23.01.2022 My 13 year old Nikolas Manesis! 13 years by my side, and 11 years lifting. Six movement patterns Push, Pull, Overhand Press, Squat, Hinge, Chin-ups. I started to implement lifting from a young age, 2 years old. In the photo below is him running for the division one premiership winning team Coogee Wombats. In the front row or front line of diffence as the military would say... As a former Australian Boxing Representative and fighting the best fighter's in the world and our c...ountry, and never taking a backward step. I implement the Spartan way of living into Nikolas, and all my children. Nikolas trains with me 3/days in the week were it is a periodized traing program, meaning training smart and not dumb. Nikolas is around all my clients and athletes in the Gym, he understands life is hard and has challenges and if you train hard and smart you can accomplish anything life throws at you... There is a big saying I go by "a genius is not born but created"! look at the 1% in life the athletes of our time Michael Phelps, Michael Jordan, LeBron James, Tom Brady, Cooper Cronk, they will tell you the same thing, That you need to create new reasons of turning up, to have a #desire to be hard on yourself, that no one else has to be. I explain this to my children the harder you train in the gym the easier sport and life gets. #formeraustralianboxingrepresentative #makingtheyoung #intosupremeathletes #makethemreadbooks #kidsthatlift #kidsthatstayawayfromtechnology #desire #purpose #championmindset

22.01.2022 Does your child set SMART goals? Don't set a goal just because your neighbour is doing it or your parents expect it of you. Make sure your goal is something you want, something that remains true to you. If your goal isn't true to you, you're far more likely to procrastinate and sabotage yourself. ---JIM KWICK... Say high to Christopher a Rugby league and sprinting athlete, also a "sports captain" for his school this year, we have bigger and better things for 2021, a special thanks needs to go to Peter Kondilios his father for having belief in me and my product, Christopher your strength Coach is so proud of you, your determination is second to none. Looking forward to next year. If you want your child to be stronger and better at life and sport, just email us on [email protected]. #specific #measurable #actionable #realistic #timebased #healthy #enduring #relevent #truth #formeraustralianboxingrepresentative #purpuse #passion #why #achievebeleive

22.01.2022 Do you activate your core? In this video I will demonstrate the importance on how to fire up your inner core muscles glutes, and lower back muscles. Using a mini band placed above your hips, also drawring in your belly button and pressing your abs downwards has a remarkable effect on your core. In the exercise in the video is an exercise I use from one of my mentors Christian Woodford called the (glutemid burnouts) such an important exercise I use with all my clients before there lifting takes place. #formeraustralianboxingrepresentative #glutes #core #lowerbackmuscles #breathingmechanics #sportsscience #leveltwocoach #providing #arapid #fatloss #program #throughstrength #andconditioning

22.01.2022 "You should learn to move from the hips and not from the waist!" Say high to Jade she is focusing on lower body strength and knee dominate strength also exercises for the glute mid is very important its a neglected muscle. That needs to be mastered, this muscle helps with injury prevention and gives you a tonned buttock. Below in the Video Jade is demonstrating 5 lower body exercises.... A1. Green band monster walks 10 forward 10 back. A2. 45% Lateral bound. A3. 100kg Push Sled. A4. Sprinting on the spot for 6sec. A5. Hip Thrust iso hold DB Press 4 reps x 4sets #formeraustralianboxingrepresentative #luterallunge #stepups #lateralsquat #minibandwalks #singlelegstrength #NRL #boxing #nationals #clams #starjumps #bandpullaparts #medballthrows #healthieryou #program

22.01.2022 THANK YOU FOR ALL YOUR SUPPORT! MERRY CHRISTMAS AND A HAPPY AND PROSPEROUS NEW YEAR. I WOULD ALSO LIKE TO THANK EVERYONE FOR YOUR SUPPORT THROUGHOUT THE YEAR IM TRULY BLESSED TO HAVE YOU GUYS BY MY SIDE. LOOKING FORWARD TO 2021 FOR BIGGER AND BETTER THINGS.

22.01.2022 "If you can not decelerate you can not accelerate!". What is speed and agility? Force into the ground equals forward in motion said (Michael Boyle) Also the best solution for anyone in sport is to have stronger legs. You as parents should be asking more horizontal speed from your kids meaning applying more force to the ground. Look at one of my young athletes Tim Kanyk how good his moving.... #quickfeet #sticktothebasics #formeraustralianboxingrepresentative #techniquefirst #agility #lowerbodystrength #power #magicdrill #improvement #speed

21.01.2022 We prepare Kids to become stronger and better at their sport. 5 year old Alexi Theoharides, what an honour this is to be able to coach Alexi to be better at his sport Soccer. Remember what sport Specificity is? Bruce Lee was bullied from a young age, so his parents took him to America to produce amazing skills in fighting and acting. He was very creative at #martialarts so he trained for Boxing, Wrestling, Dancing, Whin Chun and much much more. He liked Learning and never ...gave up in life, he had a purpose to work hard and Coach other kids of different colours and nationalities. A great saying I go by, is a "ginius is not born but created". or "hard-work beats talent". We read books to learn to hopefully get a better job one day, and be successful for our future. Or we lift weights to become more leaner and stronger... Motivation is good but having #purpose is better. Conclusion Whether your goal is to read a book a week, learn another language, get in shape to fit into new clothes. These are all things that you need to achieve. We do this by achieving SMART and reliable #goals #kidsthatlift #readbooks #achievebeleive #purpose #strongbody #strongmind #soccer #sportspecific #businessowner #workethic

21.01.2022 Thank you @Steve Fitton from 101.07 FM For recognition of my business. You are the Man. #formeraustralianboxingrepresentative #strengthcoach #wetrainforsport #strengthtraining

21.01.2022 "Did you know you have power over your mind?" Number one recepie is FAITH and if you have faith anything is possible, life has challenges out there, but it's about promoting good habits that will give you success, you control your body and soul not the external factors. Learn to FIGHT in life, maybe a bit more than others, but you will prevail at the end. Conclusion: Do not let the outside factors control your inside factors only you can control your inner factors or thoughts.... Do not let the uncontrollables (out side factors) control your controlables (your inside self) without your consent. #formeraustralianboxingrepresentative #newzealand #vs #australia #ocianagames

20.01.2022 Like I said, this is my WHY! Coach your child how to improve his running mechanics and forward lean. In the video below you will see @Zac Syron one of our Rugby league athletes taking the line on with correct timing and chane of direction. Like I said this is based on scientific research, you need to train with correct strength programs stop wasting your time on useless exercises that does more harm than good. Please keep an open mind about how and why athletes move in sport.... If you had a car wouldn't you improve its performance? To improve speed and power you need to improve strength. In the Video you will see one of my athletes Zac Syron breaking the line to help his side out. Zac has been with Manesis Fitness for 5 weeks and his training under a prescribed strength and conditioning program that includes the following. -foam-roller -stretching -Dynamic warm-up -Power -strength -Core -conditioning energy demands #formeraustralianboxingrepresentative

20.01.2022 Healthy living is easier with Natvia! Natvia comes from the stevia plant and is very low in calories, a great desert to help with your sugar cravings, and yes you can buy it from woolworths. A great snack you can have inbetween your meals is.... - 3 Vita weets - 1 teaspoon of Peanut butter - Lightly spread less sugar Jam #providing #arapid #fatloss #program #throughstrength #andconditioning #by #PeterManesis

20.01.2022 Making Spartan like kids! Unless you push your limits, your beliefs, stretch your mind and challenge your body, you will never know who you are. Get your child of the couch, of the computer or the electronic devices that is taking over your childs life. And come and join a team actually a CULTURE. You want your child to be guided on a Strength and Conditioning program, running programs, keep them accountable on there nutrition, make them read proper self developing books. Don...t wait any longer, what insurance do you have for your child, just email us on [email protected] and will get your child back on track #makingtheyoungintosupremeathletes #strengthcoach #championmindset #acutestress #pushyourself #competition #dominateyoursector #stretchyourmind #NoToDrugs #beliefs #mindbodyspirit

20.01.2022 New athlete signing Tarsha Gale under 19's Cronulla Sharks and 7's East Woman's division one. What can I say this is my why. I'm very happy that athletes are starting to understand how important strength and conditioning programs are? Tarsha hang on to this, you will not regret it. Personal Growth and educational psychology is something missing with our youth these days. #makingtheyoung #intosupremeathletes #atomichabits #reading #lifting #breathing #championmindset

20.01.2022 Do you know Successful people attain the things they desire? The moment you achieve one goal you've set for yourself, then its time to establish a new target. Start thinking in terms of all and everything. ---Grant Cardone.... Congratulations to Jaiden Marshall for winning 7 Gold, 1 Silver, 1 bronze,at Vorgee Brisbane short course champs. Also his times were out of the ordinary for his age group. Jaiden used to train with us twice weekly workouts were our main focus was on the basics in #push #pulling #pressing #squat #deadlift #chinup type movement's also foam rolling and mobility were included in his training program. #formeraustralianboxingrepresentative #swimming #homebush #olympicathlete #workethic #hardship #mindset #kidsthatlift

19.01.2022 What is Success? Success is not a goal to reach or a finish line to cross. It is a system to improve on and less process to refine. "Atomic Habits" ---James Clear... If you improve by 1% on a daily basis, you can be a genius by the end of the year! try the maths we have 365 days in the year, improve any of your habits by 1% a day. you will see the benefits. Also the same goes if you go backwards 1% in the year that can be a disadvantage by the end of the year as well. Implement good habits in your children and you will see amazing results, not just in the gym or the military or in buisness you can have a wonderful effect in your life as well. #formeraustralianboxingrepresentative

19.01.2022 As a Mother and Father, dont you want the best for your child? Progressive resistance is credited to Milo of Crete, who eventually carried a bull by beginning with a calf and carrying it everyday as it grew. As the calf grew to a bull, Milo's strength grew with it. This is the simple basis for lifting weights. Please start understanding what proper training is? What are the principles of sport? We here at Manesis Fitness get our kids working hard, stay consistent and work on ...the basics through a periodized strength program. If you want your child to become better at sports, you can email us on [email protected] and we will be more than happy to help. #makingtheyoung #intosupremeathletes #strengthcoach #propertraining #soccer #programdesign #swimming #rugbyleague #formeraustralianboxingrepresentative

19.01.2022 Did you know Strong and Mobile athletes Dominate? We focus on lifting correctly with precise technique, this helps children in life. As our focus is on counting reps, breathing correctly, and lifting. When you have your mind set on something important, like a goal, or a challenge this brings reality into purpose, our kids haven't got time to think about negative activity as their concern is on lifting.... Say Hi to Kianoa and William Rugby league, Swimming, and Brazilian Jiu Jitsu athletes training 2/days a week at Manesis Fitness were we have a holistic aproach on what sport is? Our focus is on full body workouts on hip dominate and knee dominate development. This is my WHY! Please enjoy the video as much as I did. #formeraustralianboxingrepresentative #helptheyouth #mentaltoughness #mentorship #trippleextension #reality #kidsthatlift #challengeyourself

19.01.2022 Are you happy in your own skin? Yes this is the same person on the left is Timothy Kanyk weighing 96kg. On the right his 85kg but most importantly lost 15cm around his waist. This is called #bodycomposition were your weight goes up but your waist line goes down. This transformation was done in 10 months Tim trained with Manesis Fitness 3/days in the week he eat well, he slept well. Also try to understand strength and conditioning doesn't mean lifting weights. Its the rep rang...e, the intensity of the weight, the bar speed, his nutrition, dietitian, his mobility his flexibility, his discipline been a fit and healthy individual is long term success. No matter what you want from life. Well done Tim one of the most important things in life is to feel good in your own skin. #formeraustralianboxingrepresentative #leanbody #exerciseismedicine #feelbetter #musclegain #leanboy #leveltwocoach #dontwaittillitstoolate #strengthcoach

19.01.2022 Body image in female athletes! Ladies that lift are also more coachable and not as competitive as men. What I mean is woman are not worried about what other women are lifting. Say hello to Chloe Boston you will see more of this girl as she is a Rugby league athlete for the Cronulla Sharks. Start to understand female athletes are not physically different from man or relating to training. All muscles and bones are designed or applied. I never as a strength coach train female a...thletes different to man. #truth #athleticdevelopment #nutrition #dietitian #measuring #education #reading #listening #discipline #positiverolemodel #formeraustralianboxingrepresentative #achievebeleive #bodycomposition

19.01.2022 Rydlmere Fc Lions Rep Soccer Player. Say high to Yiannis a rep player that is only 8 years old, Yianni trains with us 2/days a week were our focus is getting him to develop into a supreme athlete. As a mentor I love spending time with this kid. Yianni is relentless and only weighs 30 kilos. In the video Yianni is pushing a 70 kg sled push we are also working with his reaction time, and change of direction an exercise that is a must in Soccer.... #makingtheyoung #intosupremeathletes #formeraustralianboxingrepresentative #kidsthatlift Manesis Fitness @strengthcoach #leveltwocoach

18.01.2022 Are you focused on your goals? Like I said I love my Job and the good things it brings. As a Former Australian Boxing Representative and reaching my goals I love the fact I can change so many peoples lifes through lifting weights. As Strength plus Speed equals power this is scientific evidence based by science. Please stop saying the old myth how weights makes you slower also lack of lower body strength has been discovered high risks in dementia.... #practisemakesperfect #betterhelpforyoursport #formeraustralianboxingrepresentative #nrlathletes #bracing #alldayeveryday

18.01.2022 Do you write your Goals on a daily basis! That's correct in my diary not only do I write my training for the day but also write my weaknesses, we are all struggling in one way or the other so to be more productive with my weaknesses I write them in my diary so I can accomplish them. When you start putting pen to paper something magical starts happening, this is called mindset. Try it! As we focus on our weaknesses good things start happening. When it comes to health or fitnes...s, all of us have a story to tell. As an individual, what do you feel is unique to you your environment and experience. I would love to hear it? #providing #arapid #fatloss #program #throughstrength #andconditioning #by #Peter #Manesis #lowerGI

17.01.2022 "Providing a rapid fat loss program through strength and conditioning!" ---By Peter Manesis Do you want more energy, health, bone density, be stronger and feeling good in your own skin! It's not luck to create a good life; it requires the ability to move past your fears with strength, speed and power.... #formeraustralianboxingrepresentative

17.01.2022 New Junior Athlete Signing! Congratulations Under 10"s South Eastern Rugby league athlete Jake Katrib on taking your "sport to the next level" I personally will be working with Jake in taking his goals to the next level through physical preparation. And win his fights out in the sporting Arena we will Evaluate correctly to become Abnormal. Or let me repeat that, "Spartan like kids". #formeraustralianboxingrepresentative #makingtheyoung #intospartanlikekids #choosewisely #winning #reading #focusing

16.01.2022 Do you have Variety in your strength program? I love using the kieser functional trainer! For every pushing you must have two pulling exercises. I see alot of people focusing to much on the bench press and the mirror muscles. But no wonder why they have so many rotater cuff injuries because they don't implement any pulling exercises.... Even when the bar is fixed with a straight bar, as this can be the primary causes of most shoulder problems as (Michael boyle) would say. The rubbing leads to attention of the rotater cuff tendon. That's why I use the functional kieser trainer. #formeraustralianboxingrepresentative #providing #arapid #fatloss #program #throughstrength #andconditioning #focus #mindset #action #takeaction #bypetermanesis #championmindset

16.01.2022 So proud of you Kianoa getting closer and closer to ticking off your main Goals. We are set for your destiny. #silvermedal #makingtheyoung #mypurpose #intospartanlikekids #mentaltoughness #formeraustralianboxingrepresentative

16.01.2022 "Providing a rapid fat loss program through strength and conditioning!" ---By Peter Manesis Strength and Conditioning dosen't just mean lifting weights? It's how you lift the bar? Load, Nutrition, dietitian your mobility your flexibility your discipline you need to be a healthy individual for long term success. No matter what you want from life.... As a parent you are responsible for your children's health! The way they eat, the food you give them how they sleep for instance staying up all hours of the night can take a big effect on their body's. #formeraustralianboxingrepresentative #healthyliving #mobility #kids #climbmountkilimanjaro #sixpack #energised #feelinggoodinyourownskin #confident

15.01.2022 "This is my WHY!" One of my athletes Evan Vuckovich getting the Age Champion Award at Little Athletics. I have said it ones and I say it again, "hard work beats talent". Make no excuses and adopt a "take no prisoners" attitude. "in-it-to-win-it whatever "it-takes" MIND-SET. Sound to aggressive?... Sorry, but that is the out look required to win nowadays. --- GRANT CARDONE #formeraustralianboxingrepresentative

15.01.2022 A Super Bowl-Winning quarterback doesn't just know how to throw a ball. He has had to master mental toughness, nutrition, self-discipline, team leadership, strength and conditioning, contract negotiation, brand building, and so on. ---BRENDON BURCHARD... #formeraustralianboxingrepresentative #providing #arapid #fatloss #program #throughstrength #andconditioning #mentaltoughness #martialarts

15.01.2022 7 Year Old! 55kg Deadlift.. "Competition Is for Sissies".. ---Grant Cardone Mankind has the idea that competition is good. Good for whom-exactly?... Learn to DOMINATE your sector with actions with consistent and persistent at all level that no one else is willing to compete at. The trap-bar deadlift is a cross between a squat and a Deadlift. the Diamond shaped trap bar allows the athlete to begin inside and simply stand up with the weight. This peace of equipment eliminates many of the potential hazards of the conventional Deadlift... #formeraustralianboxingrepresentative #hinge #kidsthatlift #kidsthatdominate #disciplineovermotivation #military #buisness #sport #isthesame

15.01.2022 "Success is your duty, obligation, and responsibility!" Regardless of the size of the goal, it will require work. Once you've reviewed these concepts, then sit down and write out your goals. And then be willing to rewrite them every day until they are achieved ---GRANT CARDONE A lean body and healthy mind requires work and hardship nothing in life is easy for every consequence comes a price eat unhealthy pay a price, Drink to much pay a price, we are what we eat. Also stop... making excuses, for instance you have a sore back and you can not train. My Mother is 65 years old works 7 days and trains 4/times a week What is your excuse get of your bum write it down and start. #excuses #girlsthatlift #hardship #oldpeoplelift #championmindset #guaranteesuccess #fourdegrees #exceptionallevels #achieveyourgoals #belief #seperateyourself #eliminatenegativity #dowhatothersrefusetodo #formeraustralianboxingrepresentative

15.01.2022 https://www.instagram.com/p/CIsUirTHCvu/?igshid=7yivx203opj3

15.01.2022 "Kids that lift! Say High to Yianni 8 year old Rep Soccer player". The muscles are a slave to the brain, and the brain is part of the central nervous system (CNS). How important is lifting weights?... #makingtheyoung #intosupremeathletes #kidsthatlift #strengthcoach #neuron #olympicathlete #chaseyourdreams

14.01.2022 Do yo do Russian Hamstring Curls? Sprint-dominated Athlete Evan Vuckovich Completing the Russian Curl, an amazing exercise were focus is on #posteriorchain and #core. Trying to master this exercise takes years of practice, this is a very difficult exercise were athletes find it hard to achieve but when you master it, you can benefit dramatically in your sporting events. Breaking down mechanical patterns is something we focus on. Evan trains with Manesis Fitness 2/days in the ...week were our focus is on two full body workouts with alot of stop and start conditioning sessions. If you want your child to become stronger and more powerful at there sport you can email us with your details on: [email protected] #formeraustralianboxingrepresentative #sprintingathlete #glutes #posteriorchain #trippleextension #championmindset #kidsthatlift #strongbody #mobility #stability

14.01.2022 This is my WHY! Look who is back! keep searching you will get there, I wake up every day and have so much joy, on what work brings to me. Well done Samet moving effectively and well, in this Video we show you some functional exercises that is sport specific to Samets sports.... #formeraustralianboxingrepresentative #makingtheyoung #intosupremeathletes #bypetermanesis #alldayeveryday #focus #kidsthatlift #strengthcoach #program #desire

14.01.2022 Do you know what Motivation is? Well motivation is about training without any mirrors in the Gym, motivation is about training without any music, its about training without television. Its about energy management and optimization. Eating healthy food, or training when you don't feel like it. Say hi to Deigo and Malaki. Rugby League and Union athletes were there focus is on a lower body work-out and mobility with plyometric workouts as well. We are also trying to produce for...ce to the ground so thier balance is more effective at their sport. #formeraustralianboxingrepresentative #makingtheyoung #intosupremeathletes #strongbodys #strongmind #hinge #kneedominant #leveltwocoach

14.01.2022 "As a former member of the Australian Boxing Team!" With the likes of some of the best fighter's of our country, like Danny Green, Paul Miller, Peter Petrou, Daniel Geale and many more. Boxing is not a sport you don't play it. Or either is it sparing its not the same as fighting, though boxing does help you to have a goal a challenge to work towards something to wake up for was a big why in my life.... Fighting is about rhythm on how to dictate the fight to get the correct angles and be evasive at the correct time, one miss you will be in trouble. Being able to slip a punch by a fraction was something I trained for, for hours in the gym also a place to connect with my emotions. #pitbull #formeraustralianboxingrepresentative #jefffenech #teamfenech #georgereno #boxing #lifelongdream #lightheavyweightdevision #purpose #mywhy #mentalhealth #championmindset #BoxingCareer

13.01.2022 Is your sport a sprint-dominated sport that needs speed and power? This is Kosta my elderst Son (14 years old) he lost in this game against the strathfield raiders. But our goal is about developing and achieving new goals on a daily basis, (new targets) Please Quit thinking in terms of either/or and start thinking in terms of everything. Also learn the basics how to train and winning will follow. Its important to have the correct balance, strong muscles produces strong bones... and joints. Athletes need to be flexible, have stability and most of all #STRENGTH a great quote I go by is "The muscles are a slave to the brain and central nervous system". Think about it do you lift something with your legs, do you throw something or do you jump over something. #push #pull #overheadpress #squat #deadlift #chinup #velocity #power #speed #breathingmechanics #mindset #strengthcoach #gymgoer #legs #upperbody

13.01.2022 The Human reacking ball! 450kg push sled for 15 metres. Wether you are an Olympic athlete, sprinter, swimmer or a personal trainer, learn the basics first. Strength and conditioning Charles Poliquin said in the 1988 article "Variety in Strength Training": "Phases of high volume and extensive loading should be modulated within the program."... The big takeaway is to provide simple programs and coach them well. Whether you are an Olympic athlete, or a sports player the basics of progressive resistance and periodization produce dramatic results. #formeraustralianboxingrepresentative #trackandfield #workethic #dominateyourlife #strengthandconditioning #action #massiveaction #nothingfancy #SledPush

13.01.2022 Kids that lift! One of my young athletes Zach Manolias, his 8 years old and doing strength and conditioning with me for the past year, an amazing athlete also most of his spare time is out doors on the farm, we are getting him ready for rugby league next year, do feel sorry for who ever tackles him. Well done Zach Im so proud of you, for all your hard work and dedication. For all you young kids out there, remember one thing? For the harder you train in the Gym the easier life... gets. #makingtheyoung #intosupremeathletes #bypetermanesis #formeraustralianboxingrepresentative #kidsthatlift #championmindset #spearfishing #breathingmechanics

12.01.2022 You do not want to be frail and weak when your older! When it comes to looking after our health we all fall into two categories. either we know what we are doing with our eating and exercise or we do not have a clue about anything? If you are in the second categorie you do not want change unless your doctor tells you about the effects of obesity or high blood pressure.... Start making your #goals realistic, like ones you identified your goal, stop for a moment and think about how you are going to get there if you have put on 15kg what is the journey you need to take? If you would like some help on losing weight or feeling comfortable into your own skin, send me a quick email on [email protected] and I would love to help. #providing #arapid #fatloss #program #throughstrength #andconditioning #by #PeterManesis

12.01.2022 Youngest member of Manesis Fitness. Say high to Alexi Theoharides 5 year old, a pleasure to train and always learning. And yes he is lifting and pushing weights. Psychologists state that exercise and movement releases endorphins which stimulate the brain. And for better mood swing... #posteriorchain #positiveenergy #mindset #action #attitude #kidsthatlift #startexercising #correctly #musclemindconnection #smallgoals #formeraustralianboxingrepresentative

12.01.2022 If you look after your diet your body will look after you! Stop thinking negative or listening to those negative thoughts, for instance the alarm goes of in the morning and you reach the snooze button, or you only train twice a month. This is not enough you need to push the boundaries. Our mind always thinks laziness its up to us to keep pushing even if it's early in the morning, our muscles and bones need exercise and vitamin d from the sun, if you want strong bones, lifting... is a must, as you get older your bones get more briddle. There is an old saying "you are what you eat" so don't poison your body's when you finish work you don't need a glass of wine or a beer. Write it down on a peice of paper I mean your measurable goals. So you are staring at something, trust me on that when you start writing things down something magical starts happening. #formeraustralianboxingrepresentative #strengthandconditioning #coach #performance #healthyliving #healthieryou #goodhabits

12.01.2022 Soccer Athlete Con Fotaras! Mastering movement's at all costs. Please Stop procrastinating on your tasks and get them done. Write your weaknesses in your dairy and be consistent and persistent as "Grant Cardone" Ones said. A good saying I always go buy "A genius is not born but created" Through discipline and #actions.... Con is found a serious of exercises and lifting above average weight. - Blue band Knee Band pull aparts - Hip Thrust 95 kilos - 35 kg Forward BB Lunge - Lying Leg Curl 63 kg Well done Con, you make my job a joy, setting daily goals through lifting and breathing including a 10 min warm up is something missing in todays age... #formeraustralianboxingrepresentative #soccer #sportspecific #championmindset #arapidfatloss #program #throughstrength #andconditioning

11.01.2022 Do you know what proper training is? Try to understand the importance of hip dominate exercises and knee dominate exercises, our training consists of microscopic exercises that incorporates in every day activities. As we age we stop functioning and moving, so does in it make sence that our focus should be on how to move and stretch and lift. In the Video below is my Sister in law Stella and her friend Duska, doesn't Stella look amazing she has lost a staggering 12 cm around h...er waist since starting only a few months ago, our focus is on foam rolling, mobility, activation, Dynamic warm-up, lower body training, Upper body training, Olympic lifting, and breathing. If you would like to feel good with your image and get some bone density about you, just email me on [email protected] #formeraustralianboxingrepresentative #hipdominant #backlunge #powersnatch #feelinggoodinyourownskin #haveavisiblesixpack #girlsthatlift #exceptionallevels

11.01.2022 Are you in the ZONE? Being in the zone is not an emotion that just happens-athletes will themselves there by minimizing distractions and immersing themselves in what they are doing. Its when we stop being conscious of our feelings that we get in trouble. ---BRENDON BURCHARD 12 year old Rugby league and Rugby Union player, if you think lifting weights under a prescribed strength and conditioning program stunts your growth, you also must think the earth is flat. Malaki has been... lifting for 3 months now 2/days in the week were our focus is on two full body workouts please try to understand there is no such thing as doing long duration bouts for sport, it makes sence that training should feature stop and start conditioning activities such as acceleration and deceleration. #makingtheyoung #intosupremeathletes #highperformance #military #sportspecific #goodhabits #glutes #practisemakesperfect #extraodinary #motivation #sciencebacked #cuttingedge #implementrightnow #allday #strengthtraining

11.01.2022 A great deal of lower back pain is related to poor function of the hip? Our beautiful Adrianna and Paree learning how to stabilise the core with the deep abdominals and multitudes muscles and how to use the hip extonsers to extend the hip. Think about it what proper core training is. Alot of people put core training at the end of there workouts some people do core training before training. We place core exercises throughout the workout, almost as an active rest component...... #formeraustralianboxingrepresentative #antiextension #antirotation #mirrormuscles #postierchain #glutes #keytocoretraining

11.01.2022 'You need to be like a ruthless dog at the back of the meat truck!' ---GRANT CARDONE You need obsession in your work to get positive results. Actions speak louder than words. Newtons 3rd law speaks about the law of interia: (FOR EVERY ACTION THERE IS AN EQUAL AND OPPOSITE REACTION) Keep taking action until you can't stop your forward momentum. #formeraustralianboxingrepresentative #leveltwocoach #strengthcoach #actioncoach #atomichabits #The10XRule #successful #andfailure

10.01.2022 The importance of Hip dominate strength training! Lower muscle hip strength. A study in Britain showed, adults who participated in strength training twice per week reduced their risk for all-cause of mortality by 20% #formeraustralianboxingrepresentative #girlsthatlift #rehab #sportscience #movementpattern #championmindset #disciplineovermotivation #foamroller #mobility #backlunge #hipthrust

10.01.2022 What are the energy systems? To develop athletic development for sports performance. You need to operate all three energy systems. And the one that dominates is determined by the intensity and duration of the sport. In the video below we are demonstrating two energy systems. 1) Glycolytic system: High intensity for 15-60 seconds.... 2) ATP-PC sustem: High intensity for 10-15 seconds. In the video below Sonny Galea an under (14 Sydney Rooster rep player) who trains with Manesis Fitness three/days in the week. Were we are demonstrating some upper body plyometric training (boxing) were it involves speed, power, and upper body mass of muscles involved. We also get our athletes to sit in an athletic stance which activates the hip and lower body musles. Rugby league is a running dominate sport, who fatigue often. Thats why we do boxing so to incorporate upper body rythm for Sonny's sport. #formeraustralianboxingrepresentative #lancearmstrong #champion #rugbyleague #boxing #excellinrunning #energysystems

10.01.2022 Work in progress, 14 year old,137.5 kilos 1RM! You need to start your day with new and healthy habits for instance waking out of bed and having a tall glass of water, with a probiotic, brushing your teeth with the opposite hand. This was from (Kobe Bryant) Also exercising first thing in the morning as this elevates your metabolism try it.... You need (exponential thinking) this was from JIM KWIK meaning start, thinking outside the box or thinking from a completely different box This is when a normal person becomes a GENIUS. #formeraustralianboxingrepresentative #makingtheyoung #intosupremeathletes #makethemreadbooks #ALEXANDATHEGREAT #spartankids #power #kidsthatlift

09.01.2022 The importance of a low GI Diet? Meaning foods that contain a low GI have a slower digestion and absorption, giving you a greater sense of "fulness' and sustained energy. Low GI foods are extremely important for people wanting to lose weight, or diabetes. Foods with high GI for instance white bread can cause a quick increase in blood sugar these foods can be taken straight after exercise to help with depleted glycogen stores.... This is my lunch for today and yes it is Vegan - One tall glass of water, to help with digestion - Two peices of Rye bread - One cup of baked beans - Three different types of vegetables (carrot, cabbage, red cabbage) This meal is very good for weight loss. #providing #arapid #fatloss #program #throughstrength #andconditioning #lowerGI #facts #lowsugarlevels #vegan #fastingcorrectly #sustainedenergy

08.01.2022 Your mission should be Goal-Oriented! Kids need to be goal-oriented and always pay attention to there targets than the problems, Goals are incredibly important to them, they should begin and finish each day by writing them down and reviewing them. Every time they incounter failure or a challenge they should take out the note pad and write them again, kids need to be ruthless, like the old Spartan days, children would be taken away from the parents and become 'MAN' though tod...ays society keeps a big distance away from our children on what is not important. Conclusion: Make your child focused on the important things in life, reading books, training, listening to the mentors, and limiting time on playstation, Xbox, Tiktok, and electronic gadgets. Keep your kids focused on the present, but most of all keeping the attention on the bigger picture of their #goals. #formeraustralianboxingrepresentative

08.01.2022 Say hi to Dusica Davidovic. Former National Traditional Professional Dancer. These are the exercises we have used for her were our focus is on body composition were we feed the muscle to lose weight. Since starting Dusica has lost 5cm around her midline, Dusica trains 2/days in the week were our focus is on two full body workouts. #serbianwarrior #traditionaldancing #formerathlete #championmindset #strengthcoach #alldayeveryday

08.01.2022 Another great result! Evan Vuckovich you make us so proud, one of our young athletes getting the ACADEMIC & SWIMMING AWARD at Marcelen College. Evan always pushes through his limits at training, Evan you are a great asset to your parents and peers, do not ever forget that... #makingtheyoung #intosupremeathletes #formeraustralianboxingrepresentative #strengthcoach #soccer #swimming #propertraining

08.01.2022 Rugby league Athlete Chloe Boston, doing some breathing mechanics. Watch closely on the action of blowing up a balloon without taking the balloon out of the mouth. What occurs is a process of nasal inhalation and aggressive mouth exhalation. With each exhale the deep abdominals are forced to work harder against the energy of the balloon. #formeraustralianboxingrepresentative #exhalation #maxeffort #muscularenergy #harderisnotbetter #smarterisbetter #leveltwocoach #girlsthatlift

08.01.2022 1RM 82.5kg Dead-lift! The importance for girls who lift in developing strength in pulling movements, rotation movements, and lunging movements. Kirsty is lifting well above her weight, with proper technique and breathing mechanics. Kirsty trains four-weekly workouts here at Manesis Fitness were our main focus is on the basics, #push, #pull, #hip-dominant #knee-dominant #core #chinups.... #formeraustralianboxingrepresentative

08.01.2022 New athlete signing! "Your sport is not different, you just think it is." ---Marco Cardinale,... Holy Cross Under 15's Half-Back, watch this boy develop, As I say it again and again Eighty Five percent of what we do in the weight room is the same in every sport, nearly all athletes have the same set of muscles, and strengthening those muscles will be amazingly similar. As Michael Boyle says, Strength is needed to facilitate power and speed. I will promise Zaks father Danny one thing. Learn the basics first, anything is possible after that. #formeraustralianboxingrepresentative #programdesign #strengthtraining #strengthcoach #rugbyleague #mindset #sportspecific

08.01.2022 This is my Why? 13 hours today at Manesis Fitness Im so greatfull to be able to experience my journey with 26 of my clients and athletes today. "Hard work beats tallent" To all the kids out there that are chasing their dreams, remember one thing. Think about it than write about it! The rest will be history.... #formeraustralianboxingrepresentative

07.01.2022 Sled and Acceleration Training! There is nothing better than a weighted sled push, and short sprints, if you want your athlete to improve his speed mechanics these two exercises are a must. Numerous studies have attempted to discredit the use of a weighted sled as a tool for speed development, this exercise has a limited effect on top speed. Say High to Diego and Laki Im so privileged to have these two on board and under my guidance for athletic development. Both brothers! Ar...e pushing 140 kg weighted Sled for 10 meters. #makingtheyoung #intosupremeathletes #formeraustralianboxingrepresentative #champion #kidsthatlift #military #mindset #nomirrorsinourgym

07.01.2022 "Providing a rapid fat loss program through strength and conditioning!" ---By Peter Manesis 'Breads are not Breads'.... Burgen rye bread a slow releasing bread that helps you keep fuller for longer! Foods which contain a lower GI is the ideal way of slower digestion and absorption, giving you a greater sense of fullness and more energy. Low GI foods are the ideal basis for a diabetic diet and for people who want to lose weight. #formeraustralianboxingrepresentative #providing #arapid #fatloss #program #throughstrength #andconditioning #nutrition #feelinggoodinyourownskin #leanbody #healthyliving #healthieryou #fibre #LOWGI

07.01.2022 "If an egg is broken by an outside force, life ends. If broken by an inside force, life begins. Great things always begin from the inside." ---JIM KWIK... Get your child of the couch and stop them from consuming too much technology, or food it can have an ill effect on your childs health. Instead get some physical exercise. Why are you relying so much time on technology that is the lazy muscle been activated, take the stairs instead of the elevator remember there is a price. Use it or lose it. Your Strength Coach Peter Manesis #makeadifference #toyourchildslife #breathing #goals #goodhabits #wetrainforsport #championmindset

07.01.2022 Do you have self-control? Fall in love with the work itself, not just the result. Learn to enjoy the excruciating pain, you must endure to be successful. Success isn't just talent. Talent will help get you started but it won't get you to the Promised Land. You have to create a work ethic that ensures you to become successful. Hard work and effort will beat talent 99% of the time. Don't look for short cuts. Don't make excuses. ----SABRI SUBY... #formeraustralianboxingrepresentative #championmindset #action #DominateYourPosition #nothingisimpossible

06.01.2022 As we age we lose about 1% of muscle per year! Lifting is a must. #formeraustralianboxingrepresentative

06.01.2022 "Resistance Training-an underutilised drug available in everyone's medicine cabinet" --- Dr. Yorgi Mavros. In the Video you will see one of my boys (Theo) taking a tap and running for 25metres of a standing start. This was Theos Grandfinal unfortunately he lost. Theo does 3 strength training sessions a week followed by 2 sprint sessions. His sessions are divided into lower body exercises both kee and hip dominate, and upper body exercises (both pushing and pulling), and c...ore exercises as well. #makingtheyoung #intosupremeathletes #kidsthatlift #champion #stability #mobility

05.01.2022 Did you know 90% of our thought's are negative? Weather talent is innate or whether it can be developed. He argues "greatness isn't born, it's grown." Through deep practice, ignition, and master coaching, anyone can develop a talent so deep that it looks like a genius. ---author Daniel Coyle... 90% of our thought's are negative we always want to hit the snooze button, or not eating healthy or missing training, have you written it on a peice of paper, so you are looking at it, well it's not scary enough, goals are better achieved when there measurable, for instance if you want to train 2/times a day, try writing it on a peice of paper and put it up on the wall somewhere were you are staring it it all day. this will help you to have focus and awareness to achieve your goal, try it. If you would like help on achieving your short and long term goal I Peter Manesis a former Australian Boxing Representative would love to help achieve your goals in a respectful. manner. #formeraustralianboxingrepresentative #championmindset #limitless #dreambig #passion #coachingothers #especially #todaysyouth #vision #nothingholdyouback #potential #smarter #elitetrainer #mindset

05.01.2022 Here it is guys my First Pod Cast, would like to thank Adrian for giving me the opportunity to share with you guys my WHY! https://www.youtube.com/watch

05.01.2022 Does your child have MENTORS in his life? This is George Palogiannidis and his 9 years old. A rugby league player and been under my wing for nearly 1 year. Been a former member of the Australian Boxing Team, Im so happy to be mentoring George through lifes challenges. George is only 9 years old and as you can see his lifting weights under a prescribed strength and conditioning program. Our focus is on a joint by joint approach, we do some knee dominate lifting followed by som...e hip dominate lifting also pushing, pulling over-head pressing and Chin-ups. I also make George #foam-roll and mobilise all his joints and muscles. Georges sport is Rugby league and his improvement has been second to none. KIDS THAT LIFT IS AVAILABLE AT MANESIS FITNESS AT MY STUDIO IN BOTANY JUST EMAIL ME WITH YOUR DETAILS. [email protected] #formeraustralianboxingrepresentative #sparta #Alexandathegreat #power #mentorship #makingtheyoung #intosupremeathletes #keepkidsawayfromtechnology #makethemreadbooks @manesisfitness

04.01.2022 Did you Know? Lifting weights in the evening and then eat a high protein meal, this will increase the amount of muscle your body builds while you are asleep. ---Dr Nic Gill (All Blacks Strength and Conditioning Coach)

04.01.2022 Congratulations to Charlie White.. 1st in his age group! For the 5km open water Swim in the Reggatta Centre in Penrith.. His also Qualified in The National Team... This is my WHY and I love it how Charlies Parents have belief in my training systems, having one of the best jobs in the world. Produces me character, not just to me but my peers and everyone around me.... Charlie all your hard work has paid off, your years of lifting and breathing, counting reps and achieving daily goals.. Also staying away from negative feedback, as many people say kids shouldn't be lifting is like saying the earth is flat... #formeraustralianboxingrepresentative #nationalswimmingteam #kidsthatlift #kidsthatbreath #kidsthatread #championmindset

04.01.2022 "Coach your child how to breath and lift!" Coaching your child how to breath and lift than they can be anything in life, also we need to understand what sport Specificity is. Moving, lifting and breathing is something missing from our young athletes. Motivation is doing something that we don't want to do. ... Motivation is making the uncomfortable comfortable. Motivation is Training with out any music and Mirrors in the gym. #formeraustralianboxingrepresentative #strengthcoach #makingtheyoung #intosupremeathletes #hipdominant #kneedominate #strengthprograms

04.01.2022 How do you start your day? Did you know the most important part of the day is how we wake from sleep, this sets the tone and rhythm of your day... While we sleep we lose 70 to 80% of water retention. Also we have two brains in the body one in our head and one in our stomach... Taking 1 probiotic first thing in the morning resets our Buffer system our buffer system is connected to the central nervous system (CNS) its very important to get your self a good quality probiotic. On...e of my Mentors Bill Gilles a Biologist, says Ethical Nutrients is on of the best brands, the dairy free tablets which you can get from chemist warehouse. Also brushing your teeth with the opposite hand uses the other side of the brain, just as you have two hands its important you use the weak arm as well.. This was taken by Kobe Bryant a legend in the basketball era. #formeraustralianboxingrepresentative #providing #arapidfatloss #program #throughstrength #andconditioning #kobebryant @canberraeccologycentre Manesis Fitness

04.01.2022 New Athlete signing! Mia Fildissis. Mia is a National Swimming Athlete competing at the National's this year in 5 to 6 different events. Mia is aiming to improve in her speed and max velocity power output. She came to Manesis Fitness to get stronger and more mobile at her sporting events. Mia's parents has invested wisely into her career, as lifting weights correctly does not stunt your growth or make you slower. I will be doing my very best with Mia in taking her to the nex...t level through physical preparation. #formeraustralianboxingrepresentative #makingtheyoung #intosupremeathletes #hipdominant #physicalpreparation #measureblegoals #goalsetting #mindset

04.01.2022 Does your child Write his goals on a daily basis? We have proper strength programs as simple as push, pull, overhand press, knee-dominant, hip-dominant, and some core work. Also you must Write about it, talk about it and video it on what you do, even if you have to scream about it, you have to learn to Commit. #formeraustralianboxingrepresentative

04.01.2022 What are three things that you are greatful for? Love training these three, they always have a positive mindset and feel good about themselves Jack, Maddie and my little cute Mackenzie bring me so much joy and light up our studio! #formeraustralianboxingrepresentative #positiveenergy #positivemindset #kidsthatlift #strengthcoach #energy #makingtheyoung

02.01.2022 "Stop thinking negative and stay away from the naysayers!" Disregard the naysayers and refocus on my goals. I would look again and what I had to do to accomplish that goal and than do it---regardless of whether I was scared or comfortable. Remember: Successful people embrace fear and discomfort! ---GRANT CARDONE. The 1% in life will tell you the same, the MILITARY, SPORT, OR BUISNESS they all need the same mindset. Ahletes need to be mobile lose and... strong to be able to perform on the big stage. #formeraustralianboxingrepresentative

02.01.2022 "Strength and Conditioning AND FEMALE'S!" Woman are better coachable and not as extrinsically competitive than men. By extrinsically competitive, I mean that woman are not nearly as worried about what another athlete is lifting. Woman tend to focus more on what they can do and less on what others are doing. This makes them easier to coach. ---MICHAEL BOYLE... #providing #arapid #fatloss #program #throughstrength #andconditioning #functionaltraining #foraleanbody #maxnumber #reps #Elevatedsquats #girlsthatlift Manesis Fitness

02.01.2022 Did you know that OBESITY has hit a high? Also try to understand what proper training is? Working hard and staying consistent and been knowledgeable on your training and needs, and if you want your child to be better at sport focus needs to be in the gym...... Anthony Liao 14 year old St George EPL Soccer athlete, third week in his recovery phase for his break in the knee, this week we are doing a 4RM strength program. The exercise we are prescribing is a knee dominate exercise were our focus is on the muscles and range in the knee joint. Also please try to understand that the athletes such as the Chinese and Russian's are very big on Strength and Conditioning. #kidsthatlift #makingtheyoung #intosupremeathletes #jumping #throwing #pushing #pulling #tennis #soccer #highforce #practisemakesperfect #power #loading #hypeetrophy Manesis Fitness

01.01.2022 "Providing a rapid fat loss program through strength and conditioning!" ---By Peter Manesis The importance of lifting weights especially after we age... Please let me tell you one fact, each time we age we start losing muscle! how important is it that we lift, also lifting to many high reps inflames the body, you need a correct number of reps to start seen results to many people think just because they go to the gym they think they have the correct program, the opposit...e is true. I see so many people in the Gym not changing. Also trying to understand what body composition means? Getting heavier dosen't mean you are getting bigger lifting weights makes you heavier, but also thiner, that's what your goal should be. If you need help with your body composition on how to eat lift and do your endurance work please dont hesitate to ask me on [email protected] I can be at your command... #formeraustralianboxingrepresentative #girlsthatlift #bodycomposition #feedingthemuscles #mindset #mentaltoughness #willpower #strengtgcoach #championmindset #actionsspeaklouder #core #tricepextension #clams #glutes

01.01.2022 When the alarm goes off in the morning, the "do nothing" group will not respond at all. Although it may appear that they're not taking action, it actually takes alot of energy not to get up in the morning. --- "GRANT CARDONE" Rehab work with Anthony Liao an EPL Soccer athlete who had a left tibia tubercle fracture we are in acute recovery phase.. In other words training the basics and activating those week muscles that help with Anthony's injury. #formeraustralianboxingrepresentative #rehabwork #quadriceps #hamstrings #calfs #muscles #hipdominant #kneedominate #patella

01.01.2022 Jaiden has again represented himself, his St Joseph's Nudgee College team mates and his family proudly over the past 6 days at the Queensland Swimming Titles Sleeman Sports Complex. A grueling schedule saw him bring home, 3 Golds , 3 Silvers & 2 Bronze against the states best. 100m & 200m Backstroke and 400IM 400m freestyle, 200m freestyle & 200 IM 50m Backstroke & Nudgee college A Medley relay. Jaiden conducted himself in the best spirit of the sport throughout. ... An amazing achievement Jaiden your strength Coach is proud of you. #formeraustralianboxingrepresentative# #swimming #queenslandcup #kidsthatlift #gold #nationals #sevendifferentevents #champion2020 #championmindset