Nick Hall Body Transformations in Port Melbourne, Victoria | Health Food Shop

Nick Hall Body Transformations

Locality: Port Melbourne, Victoria

Phone: +61 409 650 009

Address: Level 2, 250 Bay St 3207 Port Melbourne, VIC, Australia

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25.01.2022 Quick chest workout in between clients today at Edwards Park, Port Melbourne. Format for this workout was Single arm kettkebell floor press 3 x 10... Resistance band push ups 3 x 10 with drop set on final set Kettlebell chest press 3 x 10 with drop set on final set Enjoy See more

24.01.2022 Gradually starting to ramp up the intensity of the home workouts. Todays workouts is a body weight only workout with six exercises. Complete 3-4 rounds of 30-45 seconds on with 10 seconds rest in between each exercise.... Complete as many reps as possible each set. Exercises are as follows: Lunge jumps Mountain climbers Burpees Tricep push ups Knee raises Plank with knee cross overs Try it and let me know what you think. Stay safe See more

24.01.2022 Steph started training just before Christmas 2020. The first vid is from our first screening session. After consulting with Steph’s physio and completing the screening session we had some work to do in order to strengthen her glutes and lower back. ... The second vid shows Steph progressing to dumbbell front squats with a heavy band around her knees to assist with more glute activation. The third vid is progressing to barbell back squats with an empty bar. The final vid is with weight added to the bar. I use the screening process to identify weakness, mobility restrictions, pain or imbalances. Once I can see what the client can and can’t do I can then program accordingly. It would have been easy to put the client straight under the bar from session one and start loading and hope for the best. We could then worry about things like knees caving, knee pain and lower back pain later on then regress back to dumbbell front squats for a couple of months. Taking short-cuts is usually the quickest way to stopping progress, injury and the client stopping all together.

24.01.2022 Todays workout is an all body weight home HIIT workout. This workout is perfect if you only have limited space and no equipment. Workout is as follows:... Two circuits of four exercises 30 seconds per exercise Max reps each set Three rounds of each circuit Squat jumps Mountain climbers Side plank with hip abduction (left side) Side plank with hip abduction (right side) Curcuit 2 Push ups Alternating knees to elbows Alternating reverse lunges Lying straight leg hovers Free home body weight workouts available. Link in bio for download

24.01.2022 Client Nick continued training with me outdoors during COVID restrictions. Whilst we were restricted with the amount of weight we could lift, we were able to replicate as best we could using kettlebells, resistance bands and body weight. The result being better ROM and strength has increased once we got back into the gym and back to conventional lifting.... Limited spots available for one on one training in our Port Melbourne studio. Numbers capped under 20 at sky one time in the studio. Equipment disinfected after each use. Temp checks upon entry and hand sanitiser upon entry. DM or email for more details.

22.01.2022 Todays back workout in between clients at Edwards Park, Port Melbourne. All exercises completed with one or two resistance bands. Exercise me as follows:... Lat pull down Seated row Bent over row Reverse flyes Lat pull down was completed with a door stopper attachment. Enjoy

22.01.2022 Sarah has now progressed from dumbbell front squats to barbell back squats. When moving the weight from the front of the body to the upper back, the torso position changes from a more upright, chest up position to a slightly more forward leaning position. This can mean that the stance, hip width and feet positioning can be slightly different for front squats to back squats.... Sarah’s ROM and depth was very good on dumbbell front squats but was shallow and jamming up on back squats which was evident after a few practice reps. The first thing that is noticeable is the breaking of the knees movement first rather than the hips. Before we start adding weight to the bar I want to improve her ROM and get more confident at squatting in the back squat position. To start with I’ll use a bench for Sarah to squat down on. This will eliminate the risk of her falling. Once she gets stronger in this position I’ll the gradually add weight and use a lower bench to improve ROM. You’ll notice at the end if the vid, Sarah struggling to move out of the sitting position from the bench which is usually a sign of weak quads which will improve over time.

22.01.2022 Just completed the COVID-19 infectious control certificate. Were doing everything possible to make sure clients and trainers arent at risk such as: - Sanitiser upon entry, during sessions and leaving the studio for clients and trainers,... - Regularly cleaning surfaces and equipment - Social distancing during sessions Stay safe

21.01.2022 REOPENING MONDAY 9 NOVEMBER For those of you wanting to get back into training after a long break we’ll be opening the doors on Monday 9 November. Numbers will be capped at 10 indoors and 6 on our outdoor training area.... All clients will be booked on our online booking system prior to entry for contact tracing purposes. Everyone entering the studio will have their temperature checked and hands sanitised upon entry. All equipment will be sanitised after each use and we’re having a deep clean prior to opening. For those of you still wanting to train outdoor I can still accomodate this based on availability. For more details feel free to email or DM.

19.01.2022 Just a reminder I’ll be commencing outdoor training as of Monday 28 September providing stage 4 restrictions are lifted. There is only 3 months left until Christmas plus gyms in Melbourne will not be opening until late November at the earliest. If you’re interested in starting feel free to contact me either by DM or email and we can get started.

19.01.2022 Todays home workout is an all resistance band shoulder session. This workout is perfect if youre short on space. Workout is as follows;... Overhead shoulder press Face pulls Front raises Side raises Reverse flyes All exercises are 3 x 10 Let me know any questions you have about home training or anything youre struggling with and Ill address them in the comments. #shouldersday #shouldersworkout #homegym #resistancebands #resistancebandworkout #homeworkouts #isoworkouts #iso #covid19 #covidworkouts #isolationworkouts #quarantineworkouts #melbourne #melbournelockdown

19.01.2022 REOPENING MONDAY 22 JUNE If youre in the Port Melbourne area and looking to get back into training after lockdown Ill be back in the studio from Monday 22 June. Were taking the following COVID-19 measures such as: ... Hand sanitiser upon entry Temperature checks Disinfecting equipment after each use Limited numbers in the studio Appointment only entry I now only have limited numbers available for new clients. Link in bio for more details or feel free to DM or email. See more

17.01.2022 [SQUAT ANALYSIS] In this video Im taking Tamara through a squat analysis as part of movement screening. In the first video the client is only managing halfway to parallel on squat depth.... Most new clients who work corporate or desk jobs for long hours will usually have the following: Tight hip flexors Poor hip mobility Weak core Tight or weak lower back Weak glutes Tight calves With Tamara we stretched and rolled hip flexors and calves, widened squat stance , pointed the toes owtwards then put plates undet her heels which had an immediate result as shown in video 2. Interestingly the client noted how hard it was to come up out of the bottom of the squat which shows lack of glute strength / activation which we will also work on. For online training or PT enquires DM or link in profile. See more

16.01.2022 Todays home workout is an all resistance band back workout. In this workout Ive used two resistance bands plus and anchor point. Each exercise is 3 x 10... Workout is as follows: Wide grip lat pull down Bent over row High banded row Wide grip bent over row Straight arm pull downs Free body weight workout available. Link in bio.

16.01.2022 CLIENT TESTIMONIAL Here Im having a quick chat with client Mel before her final session of 2019. Mel had a big finish to 2019 losing 14kg in 4 months.... In order to achieve this we focused on the following; Progressive overload resistance training, HIIT, Increasing steps, Improving diet, Scheduled diet break Currently have limited spots for new clients in 2020 for both online and personal training. Link in bio, DM or email for more info. See more

16.01.2022 BANDED LEG WORKOUT Todays workout is a resistance band only leg workout that you can complete at home with little space. ... The exercises are as follows: 3 x 10 for each exercise: Warm up. Overhead squats holding band. Then, Resistance band overhead squats Deadlifts Split squats Front squats with two bands with 2 x drop sets Enjoy See more

16.01.2022 FREE sample HIIT workouts you can complete at home or outdoors with minimal or no equipment. Link in bio. Stay safe

15.01.2022 Todays home workout is an all kettlebell leg workout. In this video I use three different weights of kettlebells and use drop sets on the final set of each exercise. The drop sets help to increase the time under tension and fatigue on the muscle group especially if you are limited with sufficient weight.... The workout is as follows: Deadlifts Reverse lunges Front squats All 3 x 10 with a double drop set on the final set of each workout. Free home body weight workouts available. Link in bio. Enjoy #legday #legworkout #legs #glutes #kettlebells #kettlebellworkout #homeworkouts #isoworkouts #iso #covid19 #covidworkouts #nelbourne #melbournelockdown #isolationworkouts #quarantineworkouts

14.01.2022 Ive consumed protein powder for many years however I have recently reduced my intake of protein powder in favour of whole food sources of protein. Im often asked by clients do you need to consume protein powder? The answer is it, surprise surprise...It depends.... Over the next two videos Ill give you both a yes and no answer. Currently taking online client enquires. Link in bio or DM for more info.

13.01.2022 QUICK UPDATE The studio has been fully cleaned before our reopening on Monday 22 June. New flooring has also been installed.... If youre interested in getting back into training feel free to contact me either by email or DM. See more

12.01.2022 RESTART UPDATE So as youll no doubt be aware the stage 4 lockdown in Melbourne has been extended for a further two weeks until 28 September. I will be planning to restart on this date at Edwards Park in Port Melbourne and Elsternwick Park.... At this stage gyms will not be opening until 28 November 2020 but this could be extended until who knows. I have a number new clients on the waiting list wanting to train plus existing clients who will be starting on 28 September. As the warmer weather is approaching and more people wanting to start training my advice is dont wait until November/December for the studio to open, start on the week of 28 September to give yourself more time. Feel free to DM or email for more details. In the mean time Ill be launching a home body transformation program that Ill have more details on shortly.

12.01.2022 Todays workout is a chest session using both kettlebells and resistance bands. The workout contains only 3 exercises: Kettlebell floor press... Resistance band push ups Resistance band flyes Each exercise is 3 sets of 10 however Ive used drop sets on the final set of each exercise. Enjoy

12.01.2022 Here I have Wes doing front foot elevated split squats. The front foot being elevated allows for more depth, greater ROM and more quad recruitment. You’ll notice the knee travelling over the toe which is perfectly safe as long as the clients has no existing knee issues and good ankle mobility.... The aim is to have the hamstring on the front leg touching the calf whilst staying in a relatively chest upright position. Another variation is the rear foot elevated split squat

12.01.2022 Todays home workout is an all resistance band shoulder session. This workout is perfect if you’re short on space. Workout is as follows;... Overhead shoulder press Face pulls Front raises Side raises Reverse flyes All exercises are 3 x 10 Let me know any questions you have about home training or anything you’re struggling with and I’ll address them in the comments. #shouldersday #shouldersworkout #homegym #resistancebands #resistancebandworkout #homeworkouts #isoworkouts #iso #covid19 #covidworkouts #isolationworkouts #quarantineworkouts #melbourne #melbournelockdown

12.01.2022 This was a screening session I did with new client Hassam. Hassam was inexperienced at weight training so we were basically starting from scratch. You can see with his initial dumbbell bench press reps his shoulders were externally rotated. At the bottom of the ROM, his hands and dumbbells are behind his elbows. This will put a lot of stress through the shoulder joint and rotator cuff.... Once we internally rotated his shoulders and cued him where to point his elbows, the movement becomes a lot more smoother and will facilitate more weight being used.

12.01.2022 Yesterdays leg workout in the park with resistance bands, kettlebells and a bench. Workout as follows: ACTIVATION WORK:... - Resistance band clams - Banded kickbacks - Kettlebell squat holds WORKOUT - Bulgarian split squats - Kettlebell step ups - Resistsnce band deadlifts As of June 22 Ill be relocating back into the studio. more details to follow. See more

11.01.2022 Todays workout is a chest and back session in which each pair of exercises is performed back to back. The only equipment used for this workout are kettkebells and resistance bands. All 3 x 10... A1. Kettlebell single arm chest press A2. Kettlebell single arm row B1. Single arm resistance band chest press B2. Single arm resistance band row C1. Resistance band flyes C2. High banded row

10.01.2022 Todays isolation workout requires only one dumbbell and can be completed in only 15 minutes. 1. Dumbbell snatch (left side) 2. Dumbbell snatch (right side) ... 3. Single arm row (left side) 4. Single arm row (right side) 5. Overhead lunges (Left side) 6. Overhead lunges (Right side) 7. Floor press (left side) 8. Floor press (right side) 9. Russian twist 30 or 45 seconds per exercise. 10 seconds rest in between exercises. Complete 3-4 rounds, as many reps as possible. Now offering custom workouts for you to complete at home based on your available equipment, space and fitness level. Link in bio. Stay safe See more

10.01.2022 LOCKDOWN UPDATE As of tomorrow Im back outside running sessions for the next six weeks. In the meantime Ill be completing a couple of courses on top of the nutrition course i have just completed which ill be providing more info on shortly.... Im also adding more recipe ebooks either for free download or purchase as well. More video content to follow as well.

10.01.2022 QUICK UPDATE: At this point its still business as usual. Were taking extra hygiene precautions in the studio such as disinfectant upon entry and during sessions for both trainers and clients. Equipments is also regularly being cleaned as well.... In the event of a lockdown Ill be running sessions over Skype or FaceTime based on whatever equipment you have at your disposal. Even if you have no equipment well be able to run effective body weight only sessions. Feel free to DM for more details.

09.01.2022 Todays home workout is a biceps and triceps workout using TRX, resistance bands and kettlebells. I’ve incorporated drop sets on the last two exercises to get more time under tension on the targeted muscles. Workout is as follows:... All 3 x 10: Resistance band bicep curls TRX tricep extensions TRX bicep curls Resistance band tricep push downs Kettlebell curls with drop set on 3rd set Banded close grip push ups with drop set on 3rd set Enjoy

09.01.2022 This is video 2 on do you need to supplement with protein powder. This video looks at why you dont necessarily need to supplant with protein powder. If you havent seen part 1, I discuss why it might be beneficial to use a protein supplement.

09.01.2022 A common problem people have when training at home is they are unable to replicate the weight they would normally lift when training in the gym. In this video I discuss how by using a combination of kettlebells and resistance bands you can replicate the weight you would use in the gym at home.

08.01.2022 Todays home kettlebell workout 1. Kettlebell swing 2. Kettlebell floor press (left side) 3. Kettlebell floor press (right side)... 4. Kettlebell reverse lunges (left side) 5. Kettlebell reverse lunges (right side) 6. Kettlebell row (left side) 7. Kettlebell row (right side) 8. Kettlebell snatch (left side) 9. Kettlebell snatch (right side) 10. Plank with knee to elbow cross over 30 or 45 seconds per exercise. 10 seconds rest in between exercises. Complete 3-4 rounds, as many reps as possible. Customised home workouts available. Link in bio. More workouts to follow

08.01.2022 We have now launched our online training program. This program is designed specifically for those who are after both a personalised training and nutrition program based on your desired body composition goals. Program details below.... Detailed initial consultation and report to establish: * Body composition goals * Training and nutrition history * Calorie and macro amounts based on body composition goals * Estimated daily energy output * Gut function * Estrogen Testosterone Imbalance * Stress, Sleep, Adrenals * Energy levels Training Program * Periodised 12 week resistance training program * Evidence based training principles * Training program based on your training age and body composition goals * Training volume adjusted to prevent stagnation * Training volume tracked so you can visually track progress * Deloads * Your own unique login to our online training platform * Unlimited email support * Weekly email check-ins and program review * Periodised Cardio or HIIT based on training goals * Weekly NEAT goal adjusted to assist fat loss * Visual and written explanations of exercises Nutrition * Calorie and macro breakdown specific to your body composition goals and daily energy output * Daily nutrition accountability * Periodised adjustments to calorie and macro intake * Audit of current food intake * Access to recipe e-books with calories and macros included * A guide to portion control sizes Link in bio or DM for amy questions.

07.01.2022 Todays isolation workout requires only your body weight and a step can be completed with in only 15 minutes. 1. Alternating box steps 2. Bulgarian split squats (Left side) 3. Bulgarian split squats (Right side)... 4. Decline push ups 5. Side plank (Left side) 6. Side plank (Right side) 30 or 45 seconds per exercise. 10 seconds rest in between exercises. Complete 3-4 rounds, as many reps as possible. Now offering custom workouts for you to complete at home based on your available equipment, space and fitness level. Link in bio. Stay safe See more

07.01.2022 BACK WORKOUT - ONE BAND Today Im demonstrating how you can complete an effective back workout with only one resistance band and no door anchor. The exercises shown are as follows:... Wide grip seated row Neutral grip seated row Neutral grip bent over row Wide grip bent over row Lying lat pull down Bent over reverse flyes Standing reverse flyes High wide grip pull downs For the seated and bent over row variations you can widen your feet to to create more resistance on the band. Customised home workouts now available based on equipment you have at home, your fitness level and space available. Link in profile. Stay safe. See more

06.01.2022 Todays workout is a biceps and triceps workout using kettkebells, resistance bands and the TRX. Workout is as follows: Kettlebell bicep curls... Resistance band tricep push down TRX bicep curls TRX tricep extensions Resistance band curls with dowel rod Resistance band tricep kickbacks All exercises 3 x 10 Enjoy

06.01.2022 [WHY USE CHAINS?] Havd you ever seen anyone in the gym using chains on the end of a bar when squatting, deadlifting or bench pressing? Anyone know the answer?... Let me know below. #Squat #deadlift #benchpress #powerlifting #gym #gymmotivation #gymtips #training #legday #legs #personaltrainer #personaltraining #melbourne #portmelbourne

05.01.2022 [PEOPLE SQUAT DIFFERENTLY] Great post from @dr.nick.dpt on how we all have different squatting patterns based on hip structure. ---... Looking an normal anatomic variance, how can we possibly think that every human will squat exactly the same - I think it's good to know and understand some general guidelines when assessing the squat. Things I like to look at include weight distribution, hip hinge, bar path (if loaded squat), and general symmetry with the movement. However, the golden question is: is this variation normal (i.e anatomic), is it learned (motor control/strength/etc) can I improve it, and do I need to? That's a loaded question(s). One that I can't fully address in just an instagram post because as the saying goes "it depends." But it's a line of thinking that I would recommend we ask ourselves as movement professionals instead of dogmatically saying things like "knees can't go past toes/feet have to be shoulder width/butt wink will kill you" etc. I think we (and I for that matter) can do better. - That said, in the picture you'll see a few different things. (Shout out to the man Ryan @movementfix for the inspiration) The femur (thigh bone) has an articulation point with the acetabulum (hip socket). The head of the femur can vary widely anatomically, both in size and in angulation (such as femoral anteversion and retroversion) If someone has excessive anteversion of the femur, what squat stance would they likely be most comfortable with? - The depth of the socket is also important, as is the direction the socket is facing. Observe the depth difference in the left vs right. Which one do you think is better for a narrow stance squat? The femoral neck angle may also change throughout life, and varies widely with gender and ethnicity. - Take home message: Humans move differently. Not only do people vary anatomically from person to person, but there can also be variation in individual laterality. Also note, this is not a comprehensive list of all the reasons why people squat differently. - Currently accepting clients for our personalised online training and nutrition program. Link in bio or DM See more

05.01.2022 PARK BACK SESSION with BANDS AND KETTLEBELLS This is yesterdays back session in the park in between clients. Exercises are as follows:... Banded lat pull down using the door anchor as an attachment High banded row also using the door anchor Seated banded row Kettlebell single arm row with drop set Using the bands and kettlebells was just as effective as using cable machines and dumbbells. The door anchor which Im using in the first two exercises is a great eddition and highly recommend using one. very cheap buy on eBay for about $15 including delivery. Custom home workouts available based on available equipment, experience, space and fitness level. Link in bio for more info. See more

04.01.2022 REOPENING MONDAY 22 JUNE After three long months of training outdoors we are now moving back into the studio on Monday 22 June. Were taking the following COVID-19 measures such as:... - Hand sanitiser upon entry - Temperature checks - Disinfecting equipment after each use - Limited numbers in the studio - Appointment only entry With a number of new clients starting over the last three months and many existing clients re-starting, numbers will be limited. DM or email for more details. See more

03.01.2022 The squat session that I never wanted to do on a warm up weight that I did easy last week. Ironically on the previous warm up set I felt my left calf tighten up, plus I still felt sore from last weeks session. But who cares about warning signs when you have to beat last weeks effort. Anyway not wanting to be soft has awarded me with a VMO strain... oops... You may also find humour in the last line of the song I’m whistling to.

02.01.2022 If youre in isolation and short on space and equipment this is a workout you can complete at home in 15 minutes with only one kettlebell. This is a level 2 workout which is a above a bigginers workout although I was still pretty gassed at the end. 1. Kettlebell swings... 2. Kettlebell overhead lunges (right side) 3. Kettlebell overhead lunges (left side) 4. Kettlebell squats 5. Kettlebell row (right side) 6. Kettlebell row (left side) 7. Kettlebell floor press (right side) 8. Kettlebell floor press (left side) 9. Kettlebell deadlifts 30 or 45 seconds per exercise. 10 seconds rest in between exercises. Complete 3-4 rounds, as many reps as possible. Customised workouts available. Link in bio. Stay safe See more