Mitch Christie Personal Trainer in Perth, Western Australia | Fitness trainer

Mitch Christie Personal Trainer

Locality: Perth, Western Australia

Phone: +61 428 011 419

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• Medical and health
• Physical therapist
• Coach
• Fitness trainer

25.01.2022 Putting the lads @northbeach_fc through the ringer before they enjoy the long weekend #nbfc #s&c #footy #learngrowimprove #ptmc

25.01.2022 The importance of proper nutrition!!! Being an ectomorph (long and lean), I have always struggled putting on size, which is a major disadvantage when playing footy. Around 12 months ago I made a conscious effort to try bulk up during the off season. In doing this I ate everything I could get my hands on. My food intake consisted of bread, rice and pasta (processed and refined carbs), often eating 4-5 slices of bread per day. This left me feeling nauseous all the time along wi...th having next to no energy and getting sick fairly regularly. So about 7-8 months ago I decided to review what I was eating to see if I could still get in the necessary carbs to put on mass but not feel shit all the time. I decided to stop eating all the bread, rice and pasta as I found out it increases inflammation of the gut and joints due to all the grains. Instead I got all my carbs from starchy vegetables (sweet potato, low GI potato, pumpkin, parsnip. Almost immediately I felt better, energy was through the roof and I was able to move better than ever. The below image illustrates this well as I am the exact same weight in each photo (75kgs), with the bottom photo being 12 months ago when I was eating all those processed carbs, and the top photo taken today where I have been eating veggies. The difference is quite noticeable as the bottom photo shows distension and bloating whereas the top photo is much leaner. It just goes to show the benefits we gain from eating the right foods and to reach optimal nutrition we need to trail and error as no two bodies are the same . #nutrition #carbs #veggies #learngrowimprove #ptmc

25.01.2022 Wednesday night is ladies night down at Peak Body. The girls showing how it's done toning up and sculpting their butts and abs . #yourpeakbody #circuits #learngrowimprove #ptmc

24.01.2022 Sometimes just picking up heavy shit and carrying it can be just as good as lifting

23.01.2022 Monday meal prep 100g chicken cooked in the oven for 25 mins at 220 deg 25g sweet potato 25g parnsip... 25g carrot 25g broccoli 1 asparagus Add steamed rice on the day according to preference for carbs Takes no longer than 45 minutes to make lunch for the week that will taste good, fill you up and give you plenty of energy #mealprep #yourpeakbody #ptmc See more

22.01.2022 Who has flat feet, ankles and/or knees that roll in and a gigantic big toe? . Rather than alleviating the pain with orthotics or any other quick fix, why not correct the root cause? . . The following exercise is designed to get your body tracking in the right direction. Simply grab a resistance band and put it just above the ankle. From here all you need to do is screw your feet into the ground and grip the floor with your big toe. As you can see this will create an arc...h in your feet, properly distributing the weight on the outsides of the feet and the big toe. You will also see that as the toe grips the floor the ankle and knee both roll out and position over the second and third toe. This is exactly where you want your knee to track when squatting and deadlifting. . . Start improving lazy postural habits we pick up during growth and development and feel the pain reduce and movement improve. #feet #activation #learngrowimprove #ptmc See more

19.01.2022 Some good reading for those looking to add size but not sure how

18.01.2022 https://heartfoundation.org.au///heart-healthy-eating-tips Want to start eating healthy as of Monday? Here is some simple advice from the heart foundation, giving several handy tips on effective nutrition strategies to help make you feel better on a day to day basis. Feel free to explore all the tabs under the Food and Nutrition section on the website to gain a greater understanding of healthy nutrition and recommendations.

18.01.2022 Awesome turnout for the debut of Xfit Friday mornings. Team crushing just before the weekend

17.01.2022 Jodie came to me 6 weeks ago, with injuries to her shoulder, back and hip. This often left her frustrated and at times, depressed as she wasnt able to train without pain. . . After weeks of mobility and activation, today Jodie was able to do 4 sets of 5 trap bar deadlifts. The smile on her face afterwards was priceless as now she is able to train with intensity, pain free. .... . Awesome work Jodie, keep up the hard work . See more

16.01.2022 Learning about lower limb mobility and how it can affect fundamental movement patterns in primary strength exercises such as squats, deadlifts and lunges #yourpeakbody #ptmc #learnimprovegrow

16.01.2022 Good evening all. For those of you who may not know MND (or motor neuron disease) is a brutal disease that attacks the nerve cells (or neurons) that allow us to move, speak, breathe and swallow. The disease slowly shuts the body down until it can no longer function, inevitably resulting in death. Causes of the disease are not yet known and there is no cure as of yet. This disease hits partially close to home for me as one of my closest mates mother was diagnosed with this br...utal disease last year. In an attempt to find a cure for this horrific disease there is a walk at Perry lakes next Sunday morning to raise money and awareness. I think registration has to be done by tonight so it may be hard for many people to organise it on such short notice. So what I have done is create a donation page so if this sounds like something you would like to get behind it would be greatly appreciated if you added a donation to the link I have set up below. No donation is too small and every cent counts. If you are still keen to register for the walk, comment below and I will post the registration link so you can try sign up. Thanks to all, and enjoy your week ahead See more

16.01.2022 Thoracic Mobility!! . . A combination of already having weak postural muscles around the shoulder blades and the need to beat ourselves up with each training session in order to make ourselves feel good, results in tight pec minor and upper trap muscles (rounded shoulders). .... . This simple thoracic release exercise will relax those muscles around the top of the shoulder blade as well as adding a nice triceps stretch at the same time. . . For this one grab a bench and a light dumbbell. Lengthen the body so the spine is in a nice neutral position with the body in a prone (head facing down) position. Hold the dumbbell with one hand on either side and flex at the elbow until the weight rests on your upper back *do not rest on the neck*. To keep a neutral spine its important to engage the core as this will help in targeting the thoracic spine. . . This is a nice release for the overworking tight muscles we use far too much day to day, as well as an effective core activator . #tspine #mobility #learngrowimprove #ptmc @ Peak Body Health & Fitness See more

16.01.2022 Pull ups are a wicked exercise for upper body strength as they require many muscles to complete. To activate even more muscles, place your feet together and have them slightly in front of you, placing the hips in a slight posterior tilt. This will instantly activate the core helping you stabilise and therefore eliminate the swing of the body during the set. Then before you start the set lock your shoulders back and down which will engage lower traps. This version of pull ups is great for postural correction especially for those with rounded shoulders. You will also be using: lats, lower & upper traps, rear deltoids, biceps, triceps and of course, engaging your core. Fantastic exercise for upper body strength . #reachyourpeak #ptmc #learnimprovegrow

16.01.2022 Peak Body Health and Fitness is having a fundraiser this Saturday the 13th of May for a couple of long time members who have unfortunately passed awayin recent weeks. The event will commence at 3pm with 4 x 30 min spin classes taking place from 3-5pm and a yoga class from 5-6pm. Drinks and nibbles will be provided. There is also a silent auction taking place with a variety of prizes to be won. The major bid is this West Coast Eagles memorabilia piece complete with all silverw...are won (Brownlow medals, Norm Smith medals, Premiership medals and Coleman medals). Starting bid is at $1000 and all proceeds are going to a childhood cancer charity. So if this may interest you or you want to attend the fundraiser or even check out the gym come down in the next few days and check out the gym and/or place a silent bid for your chance to win an awesome prize . See more

15.01.2022 Release work!! This simple dumbbell rollout works like a massage. All you need to do is extend the leg flat you want to work on and roll the dumbbell from just above the knee to the hip. As you can see, you can also use the dumbbell to get into tight adductors. . . This will hurt at the time, especially if you are wound pretty tight like myself but movement will be improved afterwards, especially in your big lifts . #dumbbell #massage #learngrowimprove #ptmc

15.01.2022 @adelearnup came to me in August at the end of her footy season wanting to increase her strength and mobility as injury started to plague her towards the latter stages of the season. I quickly learnt that Adele has an athletes mindset, training 3-4 times a week in the gym as well as extra footy training outside of this when other girls would be taking the time off to rest and have fun. Adele was even able to lay of the drink for the best part of 2 months in order to gain maxi...mum results. In our last 6 week training block, Adele was able to add 10kgs to her squat and deadlift as well as increasing: jumping ability, upper body strength and even got improvements in her 500m and 2km row with little aerobic training. This just shows the importance of strength training as a base foundation to all aspects of performance. Great work Adele , keep up the hard work and continue to strive towards your goal of making the AFLW comp in 2019. With the work rate and dedication you currently show, this goal is becoming more realistic and achievable by the day . #strengthtraining #learngrowimprove #performace #ptmc See more

15.01.2022 I need to squat to get a booty!! . . Whilst this is true, firstly we need to have strong, active glutes before we start squatting with a heavy load .... . Over the past 8 weeks + my goal has been to increase my squat as I was going nowhere with it. However in those 8 weeks, not once did I put a bar on my back and start squatting. Instead, I just worked on my glutes and intramuscular tightness with weeks of hip Thrusters, lunges and strongman work. . . The result today was adding an extra 10kgs on my squat, going from a battling 120kgs to 130kgs with the first couple of reps feeling pretty good. . . Its not about doing the same exercises heavier each time, its about strengthening the weaknesses we have to increase strength . See more

14.01.2022 https://www.betterhealth.vic.gov.au//resistance-training-h Should I lift weights? Will I become too bulky if I do? Won't I tone up if I just increase cardio? These are just a few of the questions people ask regarding strength training. Here are just some of the benefits of lifting weights for strength training...... Improved muscular strength and tone Increased muscle to fat ratio Increase bone density, reducing risk of bone disease and falls in later life Improved mobility and balance Improved self esteem Better sleep Strength is a fundamental component to a better quality of life and by lifting weights we can become stronger, more mobile and live a happier day to day life.

14.01.2022 **TESTING TIME** We are happy to have the team from Metabolic Measures in Club next Wednesday 26th April providing Dexa scans for our members. Members can get ...scan for only $75. There are options to claim this back on Health Insurance as well. Only a few bookings left so contact reception or send us a Private message to secure your spot. If your not assessing, your guessing. Team Peak Body

13.01.2022 Trying to find the neutral position required for deadlifting, taking all the stress off the lower back and working on strengthening the posterior chain as well as thoracic extension through isometric hold. Many things to work on especially retraction of the shoulder blades and being able to keep the chest up whilst bracing the core. Driving the knees out is also a struggle with limited hip ROM which I'm also working on. Many things to work on but I know it will be beneficial in the long run providing strength for everyday tasks such as picking heavy boxes up from the floor #yourpeakbody #ptmc #learngrowimprove

12.01.2022 Hand to Elbow!! . . This is a wicked hip opener I always to before I squat or deadlift as it frees up my hips, resulting in wider knee tracking. .... . This one requires a split leg setup with the back knee off the floor. The front leg should show a straight line from the ankle to the knee with minimal forward migration of the knee. From here, start on the same hand as the front foot and simply go from hand to elbow without bending the front knee. . . 10 reps of this exercise each side before squatting and deadlifting will enhance your technique and depth . #handtoelbow #mobility #learngrowimprove #ptmc See more

12.01.2022 In an era where we are controlled by technology it was awesome to get away from it all to test the mind and body by walking 55kms of the bibbulum track from Pemberton to Northcliffe. The best part of 3 days with next to no reception forced me to use my mind to push my body to limits I probably have never pushed myself through before, walking 20 kms each day, up and down steep bush tracks with a 20 kg backpack on, with nothing but myself and company from a few great mates. It ...really made me think of challenging the mind and body in a time where it is so easy to just continue with the normality of life and technology. Highly recommended going out there and challenging yourself as you will be amazed with what your mind can push you through. The self satisfaction of competing a tough task is greater than any amount of likes you could possibly get from a social media post. Happy Easter to all!!! #bibbulmuntrack #ptmc #learnimprovegrow See more

12.01.2022 Christian reminds me a lot of myself; young, skinny (ectomorph) and 6ft +. . . . Although only one of the above is true, Christian came to me late September/early October, as he wanted to put some size on and increase his strength levels over the AFL off season. ... . . . This is something I can relate to as lifting weights to increase performance for footy was the primary reason I joined a gym years ago. . . . After our latest 6 week block of strength training, Christian increased his squat 5RM from 75kg to 90kgs and sumo deadlift from 70kgs to 80kgs, along with visible upper body lean muscle mass gains. This just proves that a combination of hard work and lifting heavy weights results in increased strength levels. Great work Christian, keep up the hard work . #strengthandconditioning #squats #deadlifts #learngrowimprove #ptmc @ Peak Body Health & Fitness See more

11.01.2022 Mobility, Flexibility and Activation!!! Something that we dont do nearly enough of as it takes time away from strength and/or cardio training. It is a crucial part of training however, as it increases range of motion in the joints and warms the muscles up we are about to beat up. This helps us move better and reduces the chances of injury. Its also beneficial for performance as for instance; increasing ankle and hip mobility will increase squat depth and improve knee migra...tion, resulting in a deeper and more effective squat. Over the next few weeks I will be going through a range of different mobility, flexibility and activation exercises that are simple and time effective but when performed regularly, will enhance performance and general movement. . . Lets start with the ankle. The ankle is crucial for squat depth as the mobility of the ankle joint dictates how far the knee can travel over our toes when we squat. The following exercise is a simple stretch that stretches the calf and Achilles, providing a bit of length for when we are about to squat. . . When performing this exercise raise the foot on a hard surface (wooden box). From here it is crucial that the entire foot including the heel remains on the box the throughout the whole stretch (if the heel raises off the surface you wont feel a stretch). Use a weight plate to help push the knee over the toes until you feel a stretch around the calf/Achilles area. Once you feel a stretch, move your knee through various ranges by performing controlled semi circles whilst still in forward knee migration. Try squatting before and after this stretch and see and feel the difference in your squat depth. The aim of increasing mobility in the ankle joint is to get the crease in the back of your knee to the knuckle of your big toe . #ankle #mobility #learngrowimprove #ptmc See more

10.01.2022 Huge shoutout to @lindseykenyonofficial coming up. Lindsey came to me as she wanted to make the transition from soccer to Women's AFL. Being a small frame she wanted to add a bit of size and strength to her body. The first session (picture on the left) I asked her to hold a squat position and as you can see she was unable to activate through scapula and thoracic. As well as this her knees caved in and couldn't track over her 2nd and 3rd toe. The photo on the right is 6 weeks... later to the day where you can clearly see scapula activation and thoracic extension along with greater lateral knee drive. Lindsey also said to me today that she is finally able to activate through her middle and upper back which she was never able to do before. The next step is increasing the depth of the squat, getting thighs parallel to the ground. This is a true reflection to your dedication and commitment to training and becoming a better footballer. Keep up the good work Linds . #strength #mobilility #yourpeakbody #ptmc See more

09.01.2022 Jeffersons curls!!! This exercise is a good one for those with tight hamstrings. All you need for this exercise is something to stand on and a kettlebell to assist in the stretch. . . Start in a standing position with the knees locked out and weight shifted onto the front of the feet. From here, simply roll the spine down with control until you start feeling a stretch in your hamstrings. The chin should also be tucked into the chest to feel an additional stretch through the... thoracic spine. . . Frequent practice of the Jeffersons curl will lengthen the hamstrings, improving your deadlift depth #jeffersons #mobility #learngrowimprove #ptmc See more

09.01.2022 Future champs!!! . . A strength, mobility and stability class aimed at Teens who are looking to further enhance their abilities at their chosen sport. .... . Every Wednesday from 4:30-5:30pm at Peak Body Health & Fitness. PT Mitch coaching the champs of tomorrow. . . Enquiries: [email protected] 9448 0333 @ Peak Body Health & Fitness See more

06.01.2022 Thinking about doing some personal training sessions but you find 1 on 1 training is too expensive and/or intimidating for you especially if you are new to exercise? Consider my SGT options. SGT stands for small group training and is a more affordable and enjoyable method of exercising and reaching your goals as it allows you to train with up to 2 other people of similar fitness levels and goals, sharing the pain of intense exercise and maximizing enjoyment out of each session. If this may interest you talk to reception at Peak Body Health and Fitness and ask for Mitch for further inquires . #yourpeakbody #ptmc #learngrowimprove

06.01.2022 Weighted Frogsits . This one is really good for immobile hips, especially through internal rotation. If you are someone with super tight hips () this one will ache and feel uncomfortable so start off without a weight plate on your back. . .... To start this exercise, kneel down and have the insides of the ankles resting on the floor. The knees should be directly under the hips when starting the stretch, distributing the rest of your weight on your elbows. . . For some, this alone will feel like an uncomfortable ache. If this is the case there is no need to progress to the next stage yet. For those that need a bit extra, slowly shift the bum towards the heels, keeping the spine in a neutral position. After 45-60 seconds of controlled reps the hips should feel way more mobile and knee drive will feel easier, resulting in better squats and deads . #frogsits #mobility #learngrowimprove #ptmc See more

04.01.2022 Great session with the lads at North Beach Football Club doing a mixture of boxing and conditioning work. Great energy and work rate from the lads . #yourpeakbody #bulletforthebeach #conditioning #ptmc

03.01.2022 Come to my circuit class at 6 30 tonight for a full body cardio smash. Guaranteed to get a sweat up and burn some calories as well as a bit of added muscular endurance. All members bring a friend for a complimentary session, just ask reception on arrival. Peak Body Health and Fitness in North Beach.

02.01.2022 An awesome start to term 2 of future champs!! . . If your child is looking to further enhance performance in their chosen sport then this is the class for them. .... . Future champs is programmed to increase strength, speed, mobility, stability and endurance, resulting in improved performance for whatever sport they play. . . If your child is aged 14-17, please contact reception @peak_body to book in your a free trail either Wednesday or Thursday next week. 9448 0333 . @ Peak Body Health & Fitness See more

02.01.2022 Epic stuff @jacksonsymonds from @sorrento_beachies!! Standing vertical jump of 1.37m, just falling short of my PB of 1.40m. Keep trying mate . #verticaljump #surfclub #learngrowimprove #ptmc