Matt Kerrison Physical Evolution in Perth, Western Australia | Medical and health

Matt Kerrison Physical Evolution

Locality: Perth, Western Australia

Phone: +61 437 770 309

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• Medical and health
• Fitness trainer

24.01.2022 YOU CAN'T TRACK WHAT YOU DON'T MEASURE

24.01.2022 WHAT TO DO THIS WEEK - So, gyms are still closed, but just for this week with a bit of luck! Yes, it sucks, yes there are opinions floating around about whether it's the right call or not, but a simple perspective shift can turn this into a killer week, you just need to find the opputunity! - Focus on something you've been neglecting (i.e ditch the weights and hit some cardio )... - Let your body rest and recover - Get some more sunlight and fresh air than you normally would - Try some new recipes with your meal prep - Spend the time you'd normally use to train on something else (reading that book that's been on your bedside table for months, meditating, etc) - Anyway, you catch my drift. With the right attitude, you'll win the week and be back in the trenches in a few days. See you all there Saturday See more

24.01.2022 IMPROVED HEALTH = IMPROVED RESULTS

23.01.2022 A fantastic month put in by @kriddle92 ! 3kg down and things tightening up nicely!

23.01.2022 ARE YOU MAKING THESE TRAINING MISTAKES? - Too much junk volume - i.e excessive banded work, box jumps, burpees etc - Training the house down, but not recovering the house down - i.e poor sleep, unmanaged stress etc ... - Always doing the same thing - for example, always following the same rep ranges, rather than sometimes focusing on strength, and other times on hypertrophy - Always training a muscle in the same position - for example always doing hip thrusts, which train the glutes in the shortened position, but neglecting exercises that emphasise the lengthened position, such as RDL's - Not recording your training, and therefore not progressing as much as you should be - Not matching your nutrition to your training - for example, training the house down 6 days a week, whilst consuming 1200 calories per day - Pushing through aches and pains - whether it's tomorrow, next week, or next year, if you ignore little niggles, you will pay for it. Find the problem, fix it, and aside from not injuring yourself, you'll experience better results in that area too. - So, that's it, for now If you're committing any of these training sins, fix them, and watch your results skyrocket See more

21.01.2022 WANT BANG FOR YOUR BUCK? - - Give the humble front foot elevated split squat a crack. -... - I love these for ankle mobility, hip mobility, quad strength and knee function. What can't they do? - - Really focus on driving your weight forward as well as down, aiming to get your hamstring as close to your calf as possible. This will ensure you get all the benefits mentioned above See more

20.01.2022 - - Here's a killer leg day. Simple, but effective, and hits all the relevant muscles with a variety of rep ranges and loads -... - Trap bar deadlifts - 4x6 - - Barbell hip thrust - 4x8 Front foot elevated split squat - 4x8/side - - Lying hamstring curls - 4x10 Leg extensions - 4x12 Glute focused back extension - 4x15 See more

20.01.2022 Deads feeling nice again! - - Still a few things to smooth out, but they're feeling good after a period of regressing them and focusing on some weak points

19.01.2022 TIPS FOR THE WEEKEND

19.01.2022 WHAT WOULD 2022 YOU WANT? - - January is a time when you're likely pulled in heaps of different directions (see what I did there ), and I'm sure you've read many of these already, but let me spin it for you in a different perspective. -... Now, chances are, you've enjoyed yourself over the festive period, as you should've! But now maybe you're feeling guilty. Maybe you're dreading the next time you get your kit off at the beach. Possibly you're not going to be feeling yourself at that pool party you've got coming up. So, what do you do? - You could jump into a detox, fad diet, or even just go balls to the wall in the gym. Will this get you results? Possibly. Maybe quite quickly too. But I don't want you thinking about the February version of you, or even the March version of you. Spare a thought for the version of you in January next year. The one that's in the exact same position you're in now - lacking the confidence and the happiness in their body that they deserve - Now, with this version of yourself in mind, opt to take a long-term, sustainable approach this year, because you know that the short-term fixes don't work, 'cos let's face it, you've tried them all before - So, picture yourself next year. You've just finished a sustainable, enjoyable year of results, you've had a great Christmas, and now you're off to the beach, where you can't wait to get into your bathers and soak up some sun - Make 2021 the year you finally make the right choice! See more

17.01.2022 IS YOUR CRAPPY DIGESTION HOLDING YOU BACK?

16.01.2022 SHOULDER TRAINING - - Want to improve the look of your shoulders, give the illusion of a smaller waist, or even just reduce pain and improve shoulder function? Here are 5 tips to make sure you're getting the most out of your shoulder training! -... - 1. Have a variety of rep ranges. Make sure you have some heavy pressing work in there, but also prioritise some higher rep pump work too. Shoulders are one body part that respond well to high reps. - - 2. To ensure full shoulder development, train all three parts of the deltoid muscle group - front (anterior), middle (side) and rear (posterior). There's more to shoulder training than overhead pressing! - - 3. Let your shoulder blades move! Though there's time and place to keep them locked back and down, generally speaking you want to let them do what they're designed to do, which is move in synch with your arms. Without this movement you'll likely reduce the amount of weight you'll be able to use, which will limit growth and development. - - 4. Be aware of tension and gravity. Using a lateral raise as an example, a large part of the movement won't have a lot of tension (i.e the bottom half) as you won't need to apply much force in this position. So altering body positions or using cables can help a lot here. - - 5. Carrying on from the previous point, be aware of tempo and time under tension. A lot of a shoulder exercises have a relatively short range of motion, so if you're not paying attention to tempo, you'll have insufficient time under tension, which means less growth and development. - - Enjoy! See more

16.01.2022 INCLUSION. MODERATION. ENJOYMENT - Obviously there are exceptions, but most of the time this is the way to go.

15.01.2022 ARE YOU SETTING UP FOR FAILURE OR SUCCESS? - - Let's look at two different scenarios - -... - Scenario one is an individual who is looking to lose 10kg in a month, and reverse years of fu$%ing themselves up (which to be fair, is often the kind of thing promised by B-S supplements and fads) - - Scenario two is someone who understands that their result will take time, and they're commited to taking that time and being patient - - At the end of the month, both parties have lost 3kg. Person one feels like they've failed, whilst person two is pumped that they've ticked off their first goal, and they're feeling even more motivated and driven - - Same result, two very different mindsets and perspectives. Now, I'm not for one minute saying don't reach for the stars when setting goals. What I am saying, is be honest with yourself and where you're at, and set your expectations accordingly. - - This is critical to managing your mindset and staying positive and resolute See more

14.01.2022 Another Box Ticked - - Always looking to level up and provide the best service possible for my clients

13.01.2022 ? - - So we know that protein is a crucial component of our diet, but should we be looking more to plant based or animal based? -... - First of all a couple of considerations. Firstly, with the exception of soy, buckwheat and quinoa, plant based proteins aren't complete, meaning they lack all the essential amino acids. Amino acids are the building blocks of our body, and essential means we must get them from our diet because our body can't make them. So we'll need to use a combination of plant-based proteins, for example beans and grains or legumes and nuts - - Secondly, generally speaking animal proteins are more bioavailable, meaning that more gets digested and absorbed by the body compared to plant proteins - - Finally, plant based proteins will usually be higher in carbs and/or fats compared to their animal counterparts, and therefore it may be challenging to get your protein high without going over with your calories if relying solely on plant based sources (though a vegan protein powder can be very useful here) - - So, the verdict? For optimal health, recovery and function, a mix of both is optimal. Making sure the above is considered, you don't go overboard on red meat, and animal sources are non-processed See more

12.01.2022 CARDIO FOR FAT LOSS? - - Confused about cardio? Think that it's evil? Believe you need it for fat loss? Well, below are the main ways I'd use cardio. Time to clear up the confusion! -... - To help lay the foundation - if your cardio sucks, or if you haven't trained for a while, doing aerobic style cardio can help to increase the number of mitochondria (cell powerhouses) in the cells. This means more energy production, better fat burning, and better recovery! - - Health - this one's pretty obvoius. Your heart and lungs are kinda important, so if you're blowing hard after walking up one set of stairs, then do some damn cardio - - You enjoy it - again, pretty self explanatory, if you like cardio, then do it! Just understand, if increased muscle (toning up) and strength are your goals, then prioritising cardio over strength training probably isn't the best idea. - - A tool for extra fat loss - let's say you're deep in a fat loss phase and things are slowing down. You don't want to decrease your food anymore, and you're already training 5 or 6 days per week. A couple of cardio sessions could be a great way to burn some more calories and fat and keep the fat-loss train rolling - - For your sport - obviously a lot of sports have high cardiovascular demands, so some cardio training at intensities and durations relevant to your sport could be massive! - - So, there you have it. Is cardio evil? Hell no. Is it mandatory? Nope! Could you benefit from it? It depends! But I'd say most people could benefit from certain types of cardio at one point or another! See more

12.01.2022 Your Week Sets Up Your Weekend

11.01.2022 DON'T DEAL IN ABSOLUTES - - So often the health and fitness industry deals in absolutes, but very rarely are absolutes accurate. -... - Flexible dieting is the only way to diet - well not for people who have no nutritional knowledge. For those people, they'd likely benefit from some structure to give them a foundation. - - Keto is useless - people who are epileptic or those who don't like carbs (we don't make friends with those people ) will probably do well on keto. - - Cardio will kill your gains - apart from this being complete BS, some people may not need cardio, while others will benfit from it greatly. - - Herbalife is waste of money - this one's actually true - - Anyway, the point of this little rant? Don't solely rely on being spoonfed by an educator or a coach. Definitely learn from them, but also pay attention to what works for you and what doesn't. Nobody will know your body better than you do, and learning the ins and outs of what gets you results is the key to keeping those results long-term See more

09.01.2022 DEALING WITH SHITTY DAYS - - So, last week I did my back. Like properly did my back. And the worst part was that I wasn't even acting like an idiot In all seriousness, the worst part was that lately my training's been reallyyyy good, so it was extremely frustrating -... - So, how did I respond? I moped around like a little sap for a couple of days. Yep, that's right, no motivational story here (that will come later ), just me feeling sorry for myself. And you know what? That's completely normal. Shit happens, and it's okay to feel crappy about it. We're not always going to be a little ray of sunshine. - - Anyway, after a couple of days I figured it was time to look for the positive in the situation. The positives for me are being able to strengthen an obvious weakness, and most importantly to be able to relate more effectively to my clients who've had back pain. So now me walking around stooped over like a 90 year old is almost worth it - - So, what I'm saying is that it's okay to feel like shit when you hit some adversity. But make sure you try and turn it into a learning experience and find the positive See more

08.01.2022 THAT FEELING WHEN YOU'VE GOT YOUR RESULT EARLY - - Seriously though, when you're looking to get leaner for a particular event or date, for example a wedding or holiday, when do you plan to achieve your result by? If you're not giving yourself some time to solidify your result, then you're doing it wrong. Lemme explain -... - When we've been in a calorie deficit/diet for a long period of time and we get lean, our body is primed to gain fat very easily, plus our metabolism will be functioning at a lower rate than when you started your diet. This, combined with the likelyhood of you overconsuming calorie-dense food and drink, creates the perfect storm for a lot of fat gain, and subsequently losing your hard earned result - - So, what can we do to prevent this? Plan your diet period so that you get to your desired body composition before the deadline, maybe a few weeks. Then, during these few weeks, gradually build your food back up, making sure you keep your body composition relatively stable - - This will ensure you get to the big day looking your best, and in a position to be able to enjoy yourself without undoing all of your good work See more

07.01.2022 Merry Christmas from the Kerrison boys

07.01.2022 CHOOSING THE RIGHT DIET FOR YOU

06.01.2022 Just a reminder that I get guys results too Awesome couple of months put in by @leonhearn ! A massive amount of food and all done whilst working FIFO

06.01.2022 EMBRACE FAILURE - - Don't worry, I'm not about to go all Tony Robbins on you, but I want you to think about how you approach failure, particularly with your training and nutrition. -... - Considering that failure in some shape or form is inevitable, it's important that the way we think about it is more positive than negative. - - Sometimes failure just happens, and it is what it is. For example, maybe you were out and had a meal that wasn't part of your plan. In this case, perspective is important, and we hopefully just move on. - - But other times maybe these failures are more of an issue. Maybe we're regularly skipping training after work or blowing out on the weekend. In these cases it's important to find the "why" and to learn from these situations, to prevent them from happening in the future. - - Maybe we need to switch to training before work, because we know we'll be too tired after we finish work. Or maybe we need to stop being so restrictive during the week so that we're not as prone to binging on the weekends. - - Whatever it may be, it's important we look for the lessons in our failures, because provided we learn from them, our failures can be turned into a positive experience. See more

05.01.2022 Great session today from @annaskyefitness getting put through the new BOSS glute class at @greenzonejoondalup

05.01.2022 TO YOLO OR NOT TO YOLO - - So, time to give what's likely the 100th opinion you've seen this week about how to navigate the Chrissy period -... - Don't worry, I'll keep it short and sweet! - - Like so often is the case in life, moderation is the go. So, unless you really want to, you probably shouldn't track your food to the nth degree over Christmas, but you also shouldn't eat like a complete dickhead until January either - - Making sure you move plenty, train if it fits your schedule, and fill your plate with plenty of protein and salad/veg will help to keep things under control a little - - At the end of the day, the festive period should be about 3 of the 4 best F's - food, family and friends. So have a ball, but just don't be a complete pig See more

05.01.2022 TEAM WINS - Just a few wins from Team Physical Evolution during 2020! - If you're ready to take control of your health and body, DM me and we can have a chat to see if you're a good fit! ... - I have 4 spots left, then my books will be shut! Get in quick! See more

04.01.2022 Great first phase from online client Sarah - 3kg and 10cm off the waist!

04.01.2022 WHEN WAS THE LAST TIME YOU TOOK A BREAK? - I was listening a @revive_md podcast the other day, and they made a great point - bodybuilding/gym training is the only sport where there are no seasons or breaks - Think about your training. When was the last time you had a break from the gym or even a deload? Maybe covid forced you? But then I'm betting you still found a way to train ... - The point is this, we need time off sometimes. - It'll help freshen your mind, giving you more motivation, drive and hunger - It'll help to keep stress at bay, and thus, prevent chronically elevated stress hormones. This helps with a range of things, from being able to utilise carbs better, to sleeping better, to improving immune function - It'll contribute to keeping you strong and injury free, with your joints actually getting a rest from the hammering they constantly recieve - Anyway, you're probably catching what I'm throwing by now. If you haven't had a break for a while, take one! - Your body, mind, results, and ultimately your health will thank you for it! See more

03.01.2022 IS A MODERATE APPROACH THE ONLY WAY? - - Now, I usually preach the use of a relatively slow, moderate approach for the most part when we're looking at fat loss and calorie deficits, but are there situations where a more aggressive approach is an option? Absolutely! -... - The one obvious situation would be if you need a result fast for a particular event, for example for a birthday or wedding. It's kind of pointless to take a slow approach if it doesn't get you to your desired result in time. - - Another scenario would be if an individual has a large amount of body fat to lose. Typically, the more body fat someone has, the more aggressive they can be with their fat loss approach before experiencing the negative adaptations of dieting. - - Finally, an aggressive approach would be appropriate if you know your body and know you respond well to/enjoy short intense bursts. Maybe you're okay with putting up with the common negatives (hunger, cravings, low energy, low libido etc) if you know that it's only for a short period of time. - - At the end of they day, I think that for most of the general population a slow and steady approach is best, as it's usually more sustainable and will likely be more healthy, both physically and mentally, but there's obviously scenarios where a more aggressive approach is suitable. It's important that an individual knows the pros and cons of each approach and makes a decision based on their health, lifestyle, goals and unique situation. See more

03.01.2022 MAKE IT STICK THIS YEAR - We all know that the chances of continuing a "new year new me" are pretty low. So what can we do to make sure that this time next year, we're not in the same position as we are now? - Build habits: whether that's creating brand new ones, or swapping bad habits for good ones, automating behaviours makes the process a hell of a lot easier ... - Leave yourself some wiggle room: don't commit straight away to training every day and a 50% calorie deficit. Give yourself room to change things up and keep progressing - Go it alone: now, I'm not saying don't have a support network, because having one is super important, but make sure you're not attaching all the things you need to do to another person, otherwise once they inevitably drop the ball, you will too - Check your expectations: make sure you're setting realistic goals. If your goal is to lose 10kg in a month, when you don't achieve that goal, your mindset will suffer and you'll likely throw in the towel - Make sure you're having fun: this one's a bit cheesy, but seriously. If you don't like the gym, don't go to the gym. Instead perform exercise you enjoy doing. If you hate eating chicken and brocolli, then don't eat it. If you're enjoying yourself, the process becomes a hell of a lot easier - Here's to the 2.0 version of you this time next year See more

03.01.2022 Sugar alcohols replace regular sugars in a lot of diet foods in order to keep calories and carbs lower - - Sugar alcohol isn't completely digested, and therefore can ferment in the intestines, which can cause gas, bloating and diarrhea. -... - For many, they won't be an issue, but for some they will. If they're an issue for you, it's likely best to steer clear See more

02.01.2022 SLEEP & FAT LOSS - Can sleep impact your fat loss? - How to fix your sleep!

02.01.2022 Annual Chrissy sesh with the PT OG's

02.01.2022 A great first four weeks from a mysterious, anonymous client! This was done drinking every weekend too - - We're just getting started here!

01.01.2022 Always a great day when the new @greenzonejoondalup mascot is in