Matt Lillas | Coach

Matt Lillas

Phone: +61 430 825 703

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25.01.2022 On the weekend I took the family away to Port Stephens were I was competing in 2 Spartan races, a 10km with 25 obstacles and a 5km with 20 obstacles. I put in a big effort, pushed myself and came away with a 5th place in my age category in both races which I was happy with.= with room for improvement having got a couple of penalty burpees. But most exciting was on the Sunday when my daughter who is 4 went in the kids Spartan race.... Now the kids race contains crawling, climbing, going through mud (previously hated mud), going through sand all these fun things that kids love over 2.5km. She did not stop! Elsie was fast out of the gates and I was following along cheering taking videos and photos every step of the way, a proud Dad I was. It was incredible to watch how she got all excited and never gave up. All her energy and confidence went into this having lots of fun which is most important. But I realised all of her performance came from me inspiring her to do her best. Me setting an example. Me doing my own training leading up to this event, And me encouraging her even when she was nervous the night before. So let me ask YOU. What are you doing to inspire your kids right now? Not in the past, not tomorrow but each day. Are you leading by example or NOT ? Life is short, kids grow up and then they are own their own. I'm going to set an example for both of mine while I can for s long as I can and I want to help you do the same. Get involved in my proven online coaching system by commenting YES below now.

25.01.2022 25 min AMRAP Circuit Session Challenging workout going at your own pace to create the perfect challenge -Burpee x10... -Rows x20 -Squats into calf raise x20 -Plank See Saw x20 -Chest Flyes x20 Grab your straps and give it a go now! Comment below any questions about the workout or maybe your struggling with a new work environment during these times, im here too help you.

25.01.2022 Out of smokey Sydney for some fun ones at The Farm @ The Farm, Killalea

24.01.2022 To succeed in transforming your body and back while eliminating pain and tightness you have to EXECUTE DISCIPLINE. (This is the Game Changer) Yes i'll say it again execute discipline. How many times have you planned to do something but not carried through with it, I know I have plenty of times thats just what most people do.... So this literally means get up and do something. Use your two minute breaks to do something, use your 5 minutes spare in the morning to do something that is actually going to make a difference in your life. Get up NOW! But you might be thinking sure what is 2 minutes here and 5 minutes there going to achieve. It will achieve nothing if you don't do it or it can be the game changer to finally resolve your struggles. If you want to take the guesswork out of your training comment 'YES' below right now and ill send you this simple 3 step mobility video.

24.01.2022 Good morning from the Snowys! Another powder day ahead

23.01.2022 Monday Motivation And just like that... It's May! We're almost half way through 2021 already... Remember to schedule your exercise - What have you committed to getting done this week? ... Stay focussed. Be consistent. Keep moving. And stick to your targets. And reach out if you need any support. We are here to help. . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

23.01.2022 Brand new 7-day Spinal strength program: no guesswork personalized plan specific mobility drill re-gain confidence un-do desk bound damage... Comment YES below now for details #spinefitbondi #bondijunction #bondibackpain #bondiphysio

23.01.2022 Do you wish you were more mobile and your core was stronger? Comment below for a FREE at home PDF program!Do you wish you were more mobile and your core was stronger? Comment below for a FREE at home PDF program!

22.01.2022 5 easily introduced ways to help your body and back instantly Your in charge of your life and schedule so what's holding you back from the following... Getting up earlier to do some morning mobility... Going for a walk at lunch time Doing some stretching while watching TV in the evening Reaching out for advice if your stuck Setting 5 minutes aside to plan your weeks exercise in your busy schedule If you want to take the guesswork out of your training or need some accountability for any of the above comment 'YES' below right now. P.S Here I am this morning on my morning run. I don't always want to go but i just do it anyway.

22.01.2022 Daddy and @elsie_london_ adventure day Scooter, sand and swings what a day so far. Off for some noodles tonight while Mummy is away @ Dudley Page Reserve

22.01.2022 Filling up the new sand bags ready for some play @ Shellharbour Beach

20.01.2022 Happy Spring Assisted pushups are a great strength builder for the whole body. Find one toddler and train them to climb on your back then hold on. Nice work @elsie_london_ #spinefitbondi #bondibars #elitespianlphysio #bondipilates #bondibackpain #rehabbondi #lowbackpainbondi #spinefit #bondiphysio

20.01.2022 I would love to invite you to be apart of my Facebook group, just click this link https://www.facebook.com/groups/beatpain/ : FREE Live Sessions The latest strategies on rehab Any questions answered... Advice by the founder of Spinefit Coaching A community of people joining forces to become their best We're building a community to help one another and provide you a ton of relevant resources to apply right away. Get back to being your best! So go on join here now - https://www.facebook.com/groups/beatpain/ See more

19.01.2022 Always a super fun race @truegrit Lower Portland. Fun technical trails, trees, rock hops and a great vibe all round Just outside the Elite top 10 happy with my speed and the result. #truegrit #bondipt #bondifit#spinefitbondi #spinefit #bondibackpain #21dayrapudrebuild

19.01.2022 ZOOM SESSION TOMORROW @ 6.20PM LIVE WITH COACH Matt Lillas HEAD TRAINER @ Spinefit - Back Pain Fitness

18.01.2022 Home workout - gotta keep moving #spinefitonline #onlinept #sfc #spinefitcoaching #homeworkout #homeexercise #rehab #spartan #spartanrace #sparyanraceau #beunbreakable #bulletproofback

18.01.2022 DETERMINATION: What ever it takes to achieve my desired goals Now ask your self if you have it or not. If not go and find a way to get determined and overcome your obstacles. P.S If you want to take the guesswork out of your training and work alongside some seriously determined people comment YES below right now.

18.01.2022 Thoracic Overhead Stretch A lot of people have poor posture so this overhead stretch is going to open up through the tight chest, shoulders and improve that range of motion through the shoulders and upper back. Using a bolster pillow or roller just lie along it with it underneath your spine and gently take your arms over your head and let the position do the stretch... If you have poor rounded shoulders or kyphotic posture then increasing the range of motion overhead is going to help you with your day-to-day activity and help unload your lower back Having excessive pressure on your back over time is certainly going to cause you problems to start this one today!

17.01.2022 Monday workout. NO excuses you can always find a place to train

17.01.2022 All those small 5%ers add up to YOU succeeding or not succeeding in all areas of life #spinefit #success #focus #sfc #bondibackpain

16.01.2022 When I run my mind is working at analysing my current activities. Business, sport, exercise, family it goes from area to area working out what I can do better and what I must do to continually progress and make improvements. In order to improve I must figure out an answer to these questions: 1. What is it that need to improve? 2. How can this be done?... 3. Is this done quickly or over a given time? 4. Can I do this on my own? Let's take my training for example. I have been listening to a podcast on obstacle racing for a while so when they released their new trading plan I grabbed it right away as I new I needed it. It ticked all the boxed to the points above. I know I need to train to improve, I needed a plan to follow, This would save me time figuring it out on my own and 4 I needed a coach who had helped others like me before. So once I had this program I just need one more thing. DETERMINATION. Yes determination and a clear goal is all that is needed once you have your program. So I challenge you to sort out and get clear on what is your ideal outcome. Fix my back, touch my toes, stand upright, what ever it may be get your determination on and go and smash some goals!

15.01.2022 My youngest client is my daughter Elsie We have been working on her balance and stability recently and has almost nailed this bench walk on her own #spinefit @elsie_london_ #backpainbondi #balance #bondibeachbaby

14.01.2022 No more sit-ups !

14.01.2022 Spectacular location for the 21km Hounslow Classic Sky Run today. Full of endless steep steps I was happy my body held up nicely and my time was just over 3 hours @ Blackheath, New South Wales

13.01.2022 Starting young and having fun. Lots of quality home time these days. #spinefitonline #sfc #homeworkout #bulletproofback

13.01.2022 [MIDDLE AGED WITH BACK PAIN] What Would YOU Do If Back Pain Wasn't An Issue Anymore Spine Fit Coaching Is Looking For 2 People Who Want To Eliminate Back Pain. The decision is yours, BUT get in FAST Comment 'YES' Below & Ill be in touch.

13.01.2022 Found some nice hills today down the coast to run up and down a bunch of times. So peaceful and no one around for miles

12.01.2022 Hello Monday What's have you committed to getting done this week? Share with us in the comments below... Stay focussed. Be consistent. Keep moving. And stick to your targets. And reach out if you need any support. We are here to help.... . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym See more

12.01.2022 A dynamic warm up is important if you wish to go for a run. Here I share in the Spartan race group a basic demonstration of some simple exercises and mobility you can incorporate before you hit the road or trails. Any further question's please just DM me.

11.01.2022 Kneeling dive to strengthen the core and stabilizing muscles through the mid section You really can exercise from anywhere even under my wedding arbor using the #crankit straps, haha #spinefitonline #spinefit #onlinept #crankit #spinefitcoach #backpainrehab

11.01.2022 Get everyone in the family involved in your exercise routine! Build habits early on in life to become your best

11.01.2022 Fresh board wax done Ready for the weekends powder days ahead

08.01.2022 What an awesome winters day! Coastal walk is so nice today @ Kiama to Gerringong walk

07.01.2022 Over the weekend I did the Tony Robbins virtual Unleash The Power Within program and I learned plenty of powerful concepts to focus on. He said lots of fantastic things about focusing and doing things that make you feel fulfilled each day and each week. Me and my son Henley started watching together while he ate his lunch, good times.... So feeling fulfilled generally makes you happy and makes you focus on the bigger picture, not the small things that get in our way. The big picture for a lot of you is fixing your back. So finding those small things that make you feel fulfilled is going to give you more energy more focus and draw you closer to your goals of fixing your back for the long term. We want long term relief! Things that make me feel fulfilled are having fun doing adventurous things, going running, doing obstacle racing and today I took myself rock climbing. Rock climbing is great it makes you feel happy he gets a smile on your face and it certainly is a good challenge. So what is it that's missing in your life? What is it that you might need to do in order to make yourself happy? If not now but happy again very soon? By fixing your back whats that gonna do for you for the long-term? So there are lots little things that you could do quite easy that make you feel fulfilled such as general exercise, mobility, stretching, smiling, laughing, putting on happy music all should all start to make you feel fulfilled that youre working on yourself, working on your body and working toward your big picture goal! So this is just something small to think about but something that should be implemented every day and every week into your life. Look for something that makes you happy, look for something that draws you closer to your goals whether its talking to you your wife, reading a book, or going for a walk. So revisit this regularly I urge you. Make yourself happy. Move closer to being successful in fixing your back

06.01.2022 . . Great post by @spine_fit . Follow @spine_fit for daily rehab/prehab tips & education ... . . Find this helpful ?! . . To learn how you too can get fantastic results just like 100’s of other guys have from my ‘BULLET-PROOF BACK’ program just comment YES below or click the link in the bio above . . Follow my story here - Matt Lillas . . #back #lowback #backpain #exercise#PT #spinefitcoaching #physio #physiotherapy #athlete #workout #recovery #rehab #prevention#rehabilitation #fitness #longevity #movement #hippain #hipexercises #hipmobility #lowbackpain #mobility #gym #mobility #rehab #bondijunction Matt Lillas See more

06.01.2022 The rocking plank- The rocking adds an extra sense of stability and challenge into a static plank movement. This is great for your call and course ability which... is going to help you start to unload your lower back and spine Do this regularly build it into your strength routine today! . . . . Post by @Spine_fit Check out our other great stretches and exercises on our page. Contact us to discuss your back troubles, we have your answers!! #spinefit #backpain #bondi #exercise #back #hipflexors #lowerback #physio

06.01.2022 Always learning Loads of key takeaways in the morning session so far. Bring on the afternoon

06.01.2022 Core strength is going to do many things: Stabilise your spine Unload the lower back form doing work it shouldn't do Increase balance and core strength Give you confidence to move and do activity again... ---> www.eliminatebackpain.com.au <--- #backpain #bondijunction #spinefit #backfitness #movement #lowbackpain #rehabtrainer #elitespinalphysio #sfc #onlinebackcoach #eliminatebackpain See more

04.01.2022 Nice day out at Movie World. Lots of fun, dancing and roller coasters. Family portrait shot with Wonder Woman and the Superman coaster!

04.01.2022 Habits - They either moving us closer to our ultimate goals or further away. What is it for YOU? #spinefit #spinefitcoach #SFC #eliminatebackpain #bondi #bondifitness

03.01.2022 http://EliminateBackPain.com.au Doing my own mobility on my hamstrings. Gotta practice what you preach to become the best version of yourself! Enjoy your weekend

03.01.2022 Action shot from last year. Just 4 weeks till the Gold Coast Beast. Fired up #vjataq #spartanbeast #spinefit #spinefitbondi

02.01.2022 Good morning from Blackheath. Amazing sunrise and ready to run @ Hounslow Classic

02.01.2022 Spartan Beast 21km this morning conquered . Only 1 failed obstacle, body held up nicely after months of specific training, happy with 2h 50mins and had loads of fun in the consistent grinding hills!

01.01.2022 Yes it was warm but how many of you had planned on doing an activity and put it off or did't get around to it? How many times have you planned on doing your exercise this week? What is stopping you becoming the best version of your self, fitter and stronger than ever before? All these thoughts we have and ideas, goals and desires are in our heads.... What is stopping you? What is holding you back? Our personalised coaching and exercise programs will breakthrough these sabotaging thoughts. Register now for the earlybird list www.earlybird.eliminatebackpain.com.au

22.12.2021 Yes life can be hard - managing a busy schedule, juggling the kids, having a bad back - I get it! But don’t lose sight of the big picture and the life you deserve . Work hard, be strong, get in shape and win at life! ... To learn more about my online training programs Just comment ONLINE below NOW! I help people with back issues recover, get stronger and move better without drugs or surgery through my Bulletproof Back System anywhere in Australia (or in my Bondi Junction Studio if nearby ?)

16.12.2021 What does success mean to you ? For me it’s all the title wins along the way. If we are relating it to back pain and fitness it could mean less pain, getting your socks on more easily and running again with no problems. Make short term goals and follow a consistent program to begin achieving these small wins each week and before you know it you will hit big successful goal - always give 110%... I help people with back issues recover, get stronger and move better without drugs or surgery through my Bulletproof Back System anywhere in Australia (or in my Bondi Junction Studio if nearby ?) To learn more about my online training programs Just comment ONLINE below NOW!

30.11.2021 If your back pain is bad- imagine yourself in six months time. You have two options- 1. look back and see the improvement and strength. You could came out the other side better than ever. 2. look back and realise you haven't changed, in fact you feel worse! You can choose to hold off and still struggle for years or you can choose a life of betterment. ... The choice is yours! Tag a friend that needs this and leave a comment with your thoughts! Want to fix your low back 1-on-1 with me and my team of experts? Apply using by commenting YES below for acceptance into the Spinefit Bulletproof Back Program

16.11.2021 Why should you do Book Openings? Watch this video to find out- . . Great post by @spine_fit .... Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful ?! . . To learn how you too can get fantastic results just like 100’s of other guys have from my ‘BULLET-PROOF BACK’ program just comment YES below or click the link in the bio above . . Get up and move frequently! Movement is medicine! . . Tag a friend that needs this and leave a comment with your thoughts! See more

05.11.2021 There’s so much information out there these days on Google and all sorts of places on the Internet. You can arm yourself with knowledge but if you don’t know how to utilize it, you’re not going get to fight with your body and back pain. Taking action is the next step after knowledge.... If that's what you're looking to do - to take action why not comment yes below now to get in touch with one of our team members to see if we can help you and your back for some fantastic results! To learn how you too can get fantastic results just like 100’s of other people have from my ‘BULLET-PROOF BACK’ program just comment YES below Get up and move frequently! Movement is medicine! Tag a friend that needs this and leave a comment with your thoughts!

19.10.2021 Stretch with me! . Great post by @spine_fit . Follow @spine_fit for daily rehab/prehab tips & education ... . . Find this helpful ?! . . To learn how you too can get fantastic results just like 100’s of other guys have from my ‘BULLET-PROOF BACK’ program just comment YES below or click the link in the bio above . . Get up and move frequently! Movement is medicine! . . Tag a friend that needs this and leave a comment with your thoughts! See more

17.10.2021 Many people that we speak to say they they cannot do a whole lot of strength training with strength exercises and may have not done for a while. A lot of the time people hold back just because they are unsure of what to do. I can assure you that strength training is made such a difference to hundreds of our clients over the last few years.... So why don’t you get started with a structured strength program today? The global burden of low back pain is projected to increase even further in coming decades. Be proactive, take actionable steps TODAY! No matter how long you have suffered from back issues, it is never too late to start feeling better. You are not alone - we have dealt with low back issues too! We have blended science with our clinical expertise and our personal experiences to provide you with the ultimate solution. This program has been tested and proven by countless people both in the clinic and digitally, and we know it can help you too! . . This Bulletproof Back Program includes: Weeks of progressive workouts Low Back Education Resources Detailed step-by-step exercise and education videos Access to us as your Spinefit movement coaches live! Access to the app and exercises Comment below to find out more.

08.10.2021 Exercise, supplements and medication - when to do what

03.10.2021 November bullet proof back program is almost FULL grab your spot now!

13.09.2021 To progress you have to do something - something different and you have to step outside your comfort zone in terms of exercise and mobility. Sometimes our back is sore and we are uncertain of what to do or if we should do anything at all. But you need to be doing just the right amount to stimulate the body without overdoing it in order to progress and work towards getting the results that you deserve.... If you’re ever unsure of what exactly to do or how to actually do it be sure to reach out and get in touch with one of our team members. Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me and my team of experts? Apply by commenting YES below for acceptance into the Spinefit Bulletproof Back Program