Max U Fitness in Ipswich, Queensland | Gym/Physical fitness centre

Max U Fitness

Locality: Ipswich, Queensland

Phone: +61 402 601 374

Address: Riverlink Ipswich 4305 Ipswich, QLD, Australia

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25.01.2022 Winning Wednesday Jacob Leg press 230kg -> 260kg... Kristie Moved from assisted leg exercises to weighted in the space of a couple of weeks Michael Leg press 160kg -> 200kg

25.01.2022 Winning Wednesday Achievements from the past week (All new PBS)... Nick - Bench press 70kg x 3 reps Abbey - Bench Press 30kg x 3 reps Andrew - BB Back Squats - 90kg x 3 reps Jacob Wilson winning the 8 week challenge transformation male great work guys

22.01.2022 Winning Wednesday Nick new PB Leg Press 220kg x 5... Shontelle new PB Deadlifts 55kg x 1

22.01.2022 Technique Thursday Ever wanted to do deadlifts but are not to sure on how to do them properly well good news found a YouTube video that pretty much sums it all up and in under 10 mins ... enjoy https://youtu.be/ytGaGIn3SjE

22.01.2022 Technique Thursday Leg Press Foot position So this has never happened to me but i have seen it happen to others before... Just to clarify Different foot position works different muscles on a leg press To the people i have seen go up and tell others they are doing it wrong, check this out before you go giving your advice out :) depending on the width and height of the foot position will depend on what muscles work more For me, regardless of the foot positioning i have a check list that i believe is the safest and most effective way to do a leg press - Tripod feet (weight evenly distributed over the base of your foot, no toe or heel pushing) - with your hands, grab and slightly pull the handles or seat or what ever feels most comfy and do this to engage your LATS ( when lats are switched on, glutes are switched on via the posterior sling system) - Range of Motion is as far as you can go before your hips roll or lift (compromises lower back) - Knees track in line with toes (no inwards collapse of the knees) - NEVER LOCK OUT KNEES AT TOP!!!!!! (always keep a slight bend) follow this regardless of foot position and happy days :)

21.01.2022 Tip Tuesday Overhead movements when doing overhead movements such us shoulder press, military press, clean and press and so on (hope you get the point :) )... or even going to set up to do a Lat pull down as well Do you ever feel tight and restricted in this movement? kinda like your arms just don't reach out as far as they should? try releasing your lats and your chest i found that a foam roller is great for the lats while a trigger ball may be best for something like your chest im not saying that this will cure all the restrictions you may feel, but it is a great starting point as these 2 spots (moreso your lats) can really hold back that range of motion above head Goodlife Healthclub

21.01.2022 Client Focus Friday Courtney is back today last week getting a PB on the leg press ... 210kg for 4 reps

20.01.2022 Focus Friday Long term client (Pretty sure might even of been my first one) ... Lauren Back in training after a bit of a lay off All for good reason (new mum ) Spent a bit of time going through strengthening conditioning the body and now able to show off the strength

20.01.2022 Wednesday Workout Push day

19.01.2022 Wednesday Workout Pull Day

19.01.2022 75kg x 6 80kg was the 1RM not to long ago Great progress Tahlia Campbell

19.01.2022 Technique Thursday The KETTLE BELL SWING one of the most common faults i see in the KB swing is this one (over arching), don't get me wrong i see a lot of others as well which can be easily worked out of the movement straight away with some good cues ... but one that i see always creeping in to almost everyone's form regardless of how many you have done is the "over arching of the lower back" as you see in the picture the lady is over extending the lower back at the top phase of the swing (Russian swing style) why would someone do this? in my experiences from coaching it these are the main things i have noticed - weight can be to light - poor awareness of body position - fatigue during the set - ego the main 2 are light weight and poor body awareness in the hip drive phase if the weight is to light there is not enough for the hips to drive against and will as a result often over extend you can fix a swing more often then not by just using a heavier weight believe it or not the body awareness can be helped by making someone aware of what their body should feel like in a plank position and replicating that position at the top phase of a swing before they commence the exercise knowing when to stop and knowing what it feels like will help alot

18.01.2022 Tips Tuesday knee collapse or otherwise known as Valgus collapse a very common site when it comes to leg exercises and from what i see in the gym 9/10 will have this issue... from experience there are 3 main reasons as to why this can go on weak muscles tight muscles movement pattern (don't know its happening) if this is something that you do and want some tips on what to do to help fix it, check out the link with this post also if you have knee pain that is pretty consistent this is also a good one to check out as well :) https://www.youtube.com/watch?v=uFBAGVNwhQE

15.01.2022 Friday focus Today we have Brooke Brooke has been training for over a year now and started off with lordosis in her back After a decent amount of training it is almost none existent in a difficult lift that really exposes it ... Not only this But overall improvement in squats, push ups, pull ups and core strength Great hustle Brooke

15.01.2022 Client focus Friday Shontelle with a new PB in deadlifts 55kgs

14.01.2022 Tip Tuesday Changing it up Ever lost motivation to do exercise?... there is a chance that it may not just be motivation but you could actually be your bored of what you are doing!! why not try something else and add it to your training schedule? me personally love learning new pieces of equipment around the gym actually some of these training sessions are some of the ones i look forward to the most and get really excited to try something new benefits of trying something new New muscle growth as you are changing up the stimulus to the body and its adaptations its will develop to meet the new demands better body awareness, this will help get you more in tune with you body and become more aware of how you move and what is needed to be engaged it also can just with your overall learning of health and fitness so many times when i try something new i will discover something about an exercise that i previously never thought i would get out of performing it and how i can link it in with my current training to get a greater benefit for my own health Enjoy :)

14.01.2022 Tip Tuesday Core stability while exercising When performing every exercise even isolated exercises the ability to be able engage and stabilize your core is crucial to how effective you can perform said exercise ... That being said while listening to podcasts of late i have stumbled upon one that talks about your GLUTES as being part of your core now when i hear core i think about the function of the core and its main function is to stabilize your spine if your core can not do this then you will loose a lot of power in any exercise you perform mainly due to the lack of stability you have while performing said exercise a strong stable core top to bottom means that you will not have to spend energy fighting instability while doing your reps, which means you can use that energy more towards the rep itself so as a trial run next time you try a bench press put on a booty band just above the knees and give it a crack, you don't need to pay extra attention to the band, but by having it on it will engage your glutes and help stabilize them you should notice the difference straight away even in a bench press i cant take credit for this i heard this on SQUAT UNIVERSITY when he first said about glutes being part of the core which got me thinking about putting a band on originally but in the last podcast i listened to he said it has been tried and tested with the band on with an incline bench and it worked look forward to seeing this around the gym

13.01.2022 Lost a bet Had to do 100 inchworms Took me 15mins Here is the sped up version

13.01.2022 Tip Tuesday Intent of exercise When training / doing a workout... what is the intent of that workout, what is the intent of the exercise that you are doing why are you doing it, how are you doing it? why do i ask these things? because this can be the difference between the results you can get for example you are on the leg press you got a stack of weight on it and you pump out 5 half reps why are you half repping? are you working a half rep motion for some reason? if so great work but what if you were to set up with a lighter weight (still challenging) a weight you can do for a full range of motion rep, with control, hit every muscle you are aiming for, would you not get a better benefit from your workout with a rep with that sort of intent then getting only part of the benefit with a half rep? what if you are just doing an exercise because hey why not? what are you getting out of it, could you get more results if you were to have a reason as to why you are doing that if you know why you are doing something you will hold more respect to that exercise and give you a reason to make sure each rep is done properly and not just done there is a big difference between doing 4 sets of 8 reps with intent then just doing 4 sets of 8

12.01.2022 Tip Tuesday This is a straight up copy and paste job from Squat University These guys are full of great advice on their page ... Highly recommend checking them out But as it says Pre workout If you want to get long term results and long term gains and improvement Following a system of releasing, activating and then moving is the best type of pre workout I have personally done this for myself and my clients for over a year now and have seen great progress for us all

12.01.2022 Wednesday Workout Leg circuit

12.01.2022 Client focus Friday Today we are not just going to focus on 1 Last week seen PBs achieved across the board ... Tahlia - Bench press 47.5kg (up) from 40kg Amber - Full session legs, squats, lunges ect without any need for assistance to help with movement Cami - back in the gym and moving without pain after some back issues Cherese - From not being able to body weight squat to doing Bulgarian split squats unassisted Shontelle - Leg press 140kg up another 20kg Trish - after health set backs and the first few weeks back have been eased in to to make sure no issues would arise, Trish got back into the full training last week and killed it I don't just mark PBs on weights that you move after years of being a trainer i know PBs can come in many forms and to someone just getting a movement down pat can be more rewarding then doing something with more weight life has a odd way of getting involved sometimes to, personal setbacks can put you in a dark spot at times (i have seen this many times before with alot of people) and getting into the gym and training again can be a PB to me as well

11.01.2022 Technique and trainer tip Tuesday Rest day Now i know the "No pain no gain" attitude is the mainstream thought when it comes to fitness... Yes it is important to be able to push your limits and test yourself not just in the gym but in all walks of life also But also it is important to know when to have a rest day If you don't take time to rest then the body will force you to rest This can come in the form of becoming sick, tired, sleepy, grumpy even depressed You need time to recharge to be able to go again "The body cannot train for fitness when it is still in a state of fatigue" On your day off do something that you enjoy Relax, sleep (is great for muscle recovery and growth), take time out to actually go get a massage for yourself!!! (be honest, when was the last time you actually planned a rest day, or something for yourself to just chill) If you like taking photos in the rain like lego man Bob, then go do that, an active recovery is a great way to have a rest day

11.01.2022 Monday Motivation

11.01.2022 Tip Tuesday Granted this is a copy and paste job to an article The intent of this post is to make everyone aware of the fascia lines that exist over the body ... When Training it is not just enough to just train in isolation Get the whole body moving and start adding exercises that train these lines as well These are very important to human functions https://absolutehealthperformance.com.au/myofascial-meridi/

11.01.2022 Technique Thursday valgus knee collapse Things that cause knee pain ... -bad movement patterns -weak muscles -tight muscles Things that don’t cause knee pain - old age Things that don’t fix knee pain - rest Things that fix knees -Strength training -Movement training Don’t get me wrong Not all knee pain comes from repeated poor movement Taking an impact injury like a car accident, getting a knock playing sport is also a type of incident that can cause knee pain as well But if you are exercising and pulling up with constant knee pain there is a high chance your knees are tracking like in the photo you see here This inward tracking of the knees puts stress on the knee joint itself rather then the muscle when performing exercises If this sounds like you there is good news it can be an easy fix Work on squats and lunges with a big emphasis of making the knee track in line with your middle toes If you feel tight in an area while doing this (release it) If you feel weak in an area while doing this (strengthen it) This is the basics to it If you want some more help don’t be afraid to pm me

11.01.2022 Tip Tuesday Goals and how to train for them Not sure on what to train? Best thing to do is figure out your goal!!! ... ~If you want to put on muscle then guess what, you may need to spend more time in the weights room ~Want to become more mobile then you may need to use a foam roller more and do some mobility drills ~want to run 15km then you will need to start running Having a goal can make a big difference with your training It gives your direction and purpose to turn up each day to train You see someone doing something else that you don’t agree with? Their goals can be completely different to yours and therefore their training will be different If you are struggling to find motivation -set your goal -figure out how you need to train to achieve set goal -have a plan each time you train that has a purpose to move you a step closer to your goal each time you train You do this consistently you will start hitting goals And also the best part is when you see results you will start to get addicted to the training and exercise

10.01.2022 Technique Thursday Sitting Prob not what you expected on here, but this is one of the most common issues with lower back pain in todays world ... please have a look at these 2 links and have a further look into it as well the links are just short clips as not to loose interest but both start to talk about the points on sitting and why it isnt that great for us https://youtu.be/0kU2tNCYTsg muscle and motion, a great learning tool https://youtu.be/_e7_tThDHq0 this is from Thomas Myers (who is the main man in human movement as far as im concerned) Please watch both especially if you work at a desk all day

10.01.2022 Tip Tuesday Bit of a self reflect tip here Maybe it may help someone maybe not ... So last week I spent about 60 hrs at work Done 3 workouts and played a game of soccer Done all the home cleaning ect all the usual life stuff All I can think is that I am lazy for not working out 5 times instead of 3 How is it that I can do all of that and still feel like I have not done enough On Friday I took a half day and was keen to do nothing in the afternoon and was feeling guilty for not working It was at this point I realised I need to make time to switch off and make time for me The tip I guess I’m getting at today is Make sure you have down time Make sure you make time to enjoy life Be ok with not ticking all the boxers the LIFE says you are meant to do Be happy

10.01.2022 Monday motivation

09.01.2022 Tip Tuesday Find it hard to motivate yourself to get into the gym or just to get anything done in life Try not to aim for something to motivate you But look for something that inspires you... Being inspired is the thing that will make you spring out of bed in the morning on the first alarm and ready to get stuck into your goals Find that passion that makes you not want to hit snooze 8 times :) See more

09.01.2022 Technique Thursday This one here is a copy and paste job, but anyone looking for a good chest workout and the why it is a good workout i highly recommend you watch this video and not just this video, this guy has a lot of great workouts and information on his YouTube channel ... https://youtu.be/89e518dl4I8

07.01.2022 Motivation Monday

06.01.2022 Wednesday Workout

05.01.2022 Training Tips Tuesday How often should i train? When should i train? How long should i train for?... Questions i often get asked First of all there is no right or wrong!!! What you need to ask yourself though is What is my goal? What are you training for? This question alone should help you figure out the answer to all these questions!! But that aside How often - Well how much time have you got free to train? You got heaps of time then sweet, train more. Your super busy and have almost no time, well start off with once a week :) Once a week you say :O YES once a week - WHY? its like this, if you think you need to train 5 times a week otherwise there is no point to it, you try this and it lasts 2-3 weeks like most commonly happens because life gets in the way and its just not realistic. Once a week if it is manageable will see you do 52 training session over the next year as opposed to the 10-15 sessions you just did in that 2-3 weeks and never went back And very often that once a week turns into twice a week in a few months and sometimes 3 times a week and so on When should i train? when ever suits you best, some people prefer mornings, others prefer after work, honestly when ever best suits and gets you training is the best time for you!!! How long should i train for? This is once again up to you and your circumstances if you only got 30 mins to train, then train with less rest breaks and do more supersets ect got more time then sweet take a bit more time to get stuff done, but once again train towards your goals but remember the main focus of the session is to train to a point of fatigue or failure that helps you get growth

03.01.2022 Technique Thursday Landing a BOX JUMP When landing a box jump you want to make sure that you are landing correctly ... on the left is wrong hence the red X on the right is correct hence the green tick :) what we are wanting to avoid when landing is a valgus collapse of the knees (this is when you see the knees go inwards, this can be from a few things, mainly from a lack of glute strength or the box may be to high) landing like this with you knees collapsing inwards will see a lot of force put on the knee joint on the right we see a landing with correct tracking of the knees knees should be tracking roughly inline with the middle toe, (this is something you should aim to achieve with leg exercises anyways) this will ensure that the muscles in the legs will be taking the impact from the jump and help build there strength in the process as well without the impact through the joints if valgus knee collapse is something that is common with you then i suggest avoiding box jumps until you get it sorted as the landing can be a high impact landing and if you already are getting pain through the knee it is not going to help it Goodlife Healthclub

02.01.2022 Technique Thursday Overhead press movements Can be a very common site in a gym The excessive forward shift of the hips in any overhead exercise ... There can be a few reason for this Tight thoracic mobility that restricts any overhead movement which then leads to your lower back needing to compensate Ego - weight can be to much to handle with good form Just a straight out bad movement pattern, you may be able to do it correctly and with the weight but just don’t know how to make the body to make the movement happen The overhead press should not be a lower back work out If you find that you are doing this Best bet is to work out some t-spine mobility exercises to help foam roll or trigger release lats and chest

02.01.2022 Focus Friday Today we have Cherese Cherese is showing off her movement and strength gains all in one ... When Cherese first started her squat range was a half squats with body weight And look at her go Full range squat with weight And lets not miss out on the fact that she has also lost over 10kg since her gym training has started as well Keep up the great work Cherese

02.01.2022 Technique Thursday Chest finisher suggestion Focus on control aiming for a slow negative (eccentric phase) of the push up ... From toes lower down slow in Control till all the way flat to the ground Push up from knees then move back to toes and lower down again slow and in control Repeat until you fail and cant go anymore

01.01.2022 Winning Wednesday 2 people of mention from this past week Amy ... Amy has come along way over the past few months starting training not to long after lock-down and has had a few setbacks since then as well but has not given up Amy has gone from struggling to perform squats, lunges and more and also struggled with endurance and really struggled to last a whole session last session all the leg exercises were done with weights with good form and at a decent tempo that she kept up over the whole session as well Mick Mick was also in the same boat, started after lock-down, endurance was down struggled to do some exercises under his own body weight in particular lunges last session Mick was pumping out KB loaded walking lunges followed up with KB front squats with good form as well for the whole session make no mistake at just how big this is both of these guys have done amazing work and wanted to say thank you for trusting in me and following the process cant wait to see how far you guys progress