Michael Bates Personal Trainer | Sport & fitness instruction

Michael Bates Personal Trainer

Phone: +61 488 013 369

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21.01.2022 Hey Everyone! Just wanted to wish everyone a Happy New Year and have a big congratulations to... me! 2019 saw the completion of my Post Graduate Diploma of Exercise Science, allowing me to become registered as an Accredited Exercise Physiologist - meaning the extent to which I can help people has greatly widened to those with chronic conditions including; musculoskeletal, cardiopulmonary disease, metabolic syndrome, and mental health conditions. I've also managed to work up... to a 500kg total for my squat, bench, and deadlift with 180kg, 120kg, and 200kg respectively. It's taken a long time to achieve these so I figured I'd showyself some love Anyway, be safe during the holiday season. Enjoy time spent with loved ones. Happy lifting!

18.01.2022 Getting into the spirit of christmas with deadlifts and appropriately-themed apparel. 6x2 @ 187.5kg

17.01.2022 Is everyone getting pumped for family holiday gatherings and the copious amounts of food that go with them? While the end of the year maybe a time for lots of delicious excess, I try to make it a time for hitting strength goals. I've been working on my Snatch technique for some time and have finally hit a comfortable 70kg. Coming from more of a powerlifting background where movements are as static as possible to move the most weight, adding weightlifting variants to training was a big learning curve. The Snatch is a fast, ballistic movement that requires strength, balance, and mobility Snatch 8 x 1 @ 70kg

13.01.2022 Throwback to a few weeks ago, taking the training group up for our yearly (?) walk up Cootha - this time including puppers!

12.01.2022 Hey Everyone! Just wanted to share the second part of my 1RM testing, having a look at my squat. It's important to remember that technique has a tendancy to breakdown down when we're lifting unfamiliar weights so looking at this, you can see a loss of tension at the bottom part of my squat which in turn, affects my ability to stand back up. Even though we might have the ability to move lots of weight, it's important to take note of where our technique falls short so we can re...duce the weight and focus on improving the little things that will affect our strength and lifting longevity. 1RM Squat @ 180kg ---------------------------------------------------------------------------------------------- If you’re looking for a healthy change in life or have plateaued in your own training and need some extra support along the way, join my health and fitness family. Here, you will find support in all your health and fitness needs through 1:1 training, weekly group sessions, and online group nutrition and motivational support. Feel free to call or text me on 0488 013 369 at any time to organise your complimentary initial consult.

06.01.2022 Here's a great repost from Physio Digest regarding ligamentous forces and muscular activation during a squat. A common misconception still held is that squatting deep is bad for your knees. This post highlights that the greatest shear force across your ACL occurs in the first third of a squat movement. Squat to where you're comfortable but allow yourself to push that range of motion as you gain strength and mobility https://www.facebook.com/1642713625744243/posts/3154958047853119/

07.12.2021 Throwback to a few weeks ago, taking the training group up for our yearly (?) walk up Cootha - this time including puppers!

23.11.2021 Another round of birthday sleds done and dusted! Happy birthday Kathy!! 32 sleds in 5mins 30s

19.11.2021 Heavy standing dumbell external rotations - a big pet peeve of mine. Our biceps (short and long head) tendons originate from the coracoid process of your scapula, meaning they cross the anterior aspect of your shoulder joint. Standing dumbell external rotations essentially forces your shoulder stabilisers (rotator cuff muscles) to work against the natural direction of our biceps tendon. By continuing this method of external rotations, the biceps tendons can become inflamed which can cause anterior shoulder pain. If you have anterior shoulder pain, doing a standing dumbell external rotation may be doing you a disservice. Try some of the great external rotation options below

05.11.2021 This is the first in the series of 1RMs I completed recently. On these days, I aim to test my maximum strength in the squat, bench press, and deadlift which can take up to two and a half hours. Historically, by the time I got to the deadlift I have been so fatigued that I can only like about 85% of what my 1RM has been during training. From a test day standard, this is a 45kg PR however, from a 1RM deadlift day, this is a 10kg PR. The main difference was my energy intake dur...ing these longer bouts of exercise. As this style of training relies heavily on anaerobic outputs, I need to maintain muscle glycogen levels through appropriate rest and recovery as well as intake of medium to high GI foods (yogurt, banana, coffee, etc). 1RM Deadlift, 195kg ---------------------------------------------------------------------------------------------------- If you’re looking for a healthy change in life or have plateaued in your own training and need some extra support along the way, join my health and fitness family. Here, you will find support in all your health and fitness needs through 1:1 training, weekly group sessions, and online group nutrition and motivational support. Feel free to call or text me on 0488 013 369 at any time to organise your complimentary initial consult.

18.10.2021 "Mental illness is a marathon with no finish line" This is not to cause despair about mental health, on the contrary, it allows us to grasp the concept of mental health a little better. No quick fix is going to solve the issues that you face. Taking each day at a time is the key to maintaining your mental health. As you understand your own mental health with each day, you become better at adapting and managing times where you are anxious, stressed, or depressed. The role of... exercise and other health behaviours in reducing symptoms, side-effects of medication, and the risk of developing secondary conditions, can not be understated. Having the appropriate health care team of psychologists, exercise physiologists, dietitians, and GPs can really make the difference in educating, managing, and treating your symptoms. If you or someone you know would like more information on how to get help with mental illness, feel free to check out these links: Beyond Blue: www.beyondblue.org.au Black Dog Institute: www.blackdoginstitute.org.au

06.10.2021 Hey Everyone! Just wanted to give a shout out to Renee with her first 1RM test for squats. Here she is attempting a 90kg squat, close to 1.5x bodyweight! It's important in your training to gradually increase the intensity to ensure that you are performing the movement in an effecient and safe manner. Sometimes even a gradual increase in intensity can be somewhat daunting and may result in us reverting back to old habits as seen here.... Despite a bit of iffyness with her technique, I'm really proud of Renee tackling this weight and whole-heartedly believe she can hit the 100kg before the end of the year - so stay tuned! ---------------------------------------------------------------------------------------------------- If you’re looking for a healthy change in life or have plateaued in your own training and need some extra support along the way, join my health and fitness family. Here, you will find support in all your health and fitness needs through 1:1 training, weekly group sessions, and online group nutrition and motivational support. Feel free to call or text me on 0488 013 369 at any time to organise your complimentary initial consult.

19.09.2021 Hi Everyone!! Just wanted to share an interesting article detailing the most current research behind exercise and depression. Key notes: - Exercise can increase the self-confidence and determination in people with depression - Depression is related to chronic inflammation; exercise helps reduce inflammation... - Depression is linked to lower production of Brain-Derived Neurotropic Factor (BDNF), something that is increased with exercise also reducing the risk of Dementia or Alzheimer’s Having the right support in your training can assist in the management of mental health conditions such as depression and anxiety. If you or anyone you know needs help or you'd to gain more information about mental health, click on the links below www.beyondblue.org.au www.blackdoginstitute.org.au

02.09.2021 We’ve been a little quiet over the last couple of months here. That’s because we’ve been busy with getting ready for a big change to our services. The last year has seen me completing my fourth year of Exercise Physiology, which will allow me to assist people with chronic conditions such as Diabetes, Cardiovascular disease, Lower Back Pain, and even Mental Health. Mental health is something that effects everyone and, given the right tools, can be made more manageable in ever...y-day life. This is something that I’ve grown a particular interest in throughout my studies, personal, and professional experiences. More of the material that I’ll be sharing will be coming from latest in research behind treating and managing mental health conditions. If you or some one you know needs mental health support, you can find information from these links; www.blackdoginstitute.org.au www.beyondblue.org.au