One Stop Health and Fitness in Pyrmont, New South Wales, Australia | Fitness trainer

One Stop Health and Fitness

Locality: Pyrmont, New South Wales, Australia

Phone: +61 426 841 796

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• Medical and health
• Fitness trainer

24.01.2022 Strength Training Does lower repetitions with more weight increase blood pressure more than higher repetitions performed at less weight? Unfortunately I havent seen a lot of research on this topic, However one study suggests the opposite!... Gjovaag et al 2016: -Thirteen healthy men performed four sets of 4 repetition maximum (RM) and 20RM leg-extensions. - Exercise Blood Pressure values were lower in the 4 repetition group (154/99) when compared with the 20 repetition group (203/126). Care should be taken when interpreting these results as it was done in a small group with male only participants on one exercise. Also note that the exercises were done without breath holding, breath holding whilst lifting, which is commonly taught when lifting heavy loads can dramatically increase blood pressure. It would be very interesting to see more research in this area to confirm or contradict this research. Do you prefer heavier lifting or repping out? Please like or share if you found this information interesting. Shaun OConnor (Exercise Scientist)

24.01.2022 Another amazing ONE STOP cruise organised for my amazing clients aka friends and family :) Thanks everyone for your amazing energy, this is what life is all about And thanks to Sea Sydney Harbour for outstanding customer service back of house by Ann and Frank :) and by James and Tye front of house! I would highly recommend them for anyone booking a harbour cruise!

24.01.2022 Have you seen my beach ball? Haha On a more serious note Im looking to take my level of leanness (not that Im that lean) to the next level during a 30 day challenge. Starting Monday the 9th October. If you feel like you need a kick up the ass/someone to make you accountable to help you lose some stubborn pieces of fat then join me on this challenge :) This will be great if you want to jump start your fat loss or to help you take your fat loss to the next level. So if you ...have been talking about losing some weight for some time then come join us on this journey. The details: Join my Facebook group: https://m.facebook.com/groups/1805050333146575 In the group we will post measurements and weight on a weekly basis and pictures (if you wish to). It is recommended you do a dexa scan pre and post 30 day challenge. If you want extra accountability/ a more detailed analysis of your body composition/ changes throughout the 30 days. I will provide some basic diet advice, I will follow a predominately plant based diet regime as I find this works the best for me. You can use this diet or are welcome to try other diet approaches like a 5:2 or a low fat diet, low carb diet, flexible dieting (tracking macros). To be honest all diets work through creating a calorie defector, you just need to stick to them, choose the one you can best adhere to. If you are keen to jump on board with a group of like minded individuals who are willing to commit to a diet plan over 30 days that will see you committing to your goals then comment "Im keen" Lets do this!! Im pumped! Hahah Summer is coming!a Oh and one more thing; the cost....nothing, its FREE :) Why? Because I want to help you get to your goals, I know I need a challenge like this to help me loose weight and I thought there must be people out there like me in the same situation. It will be easier if we do this as a team and help motivate each other Or if you are someone who needs to pay for something to help you commit then there is the option for you to pay what you think it is worth/ the amount needed for you to commit. Speak soon team :)

23.01.2022 Decreasing Falls In Older Adults- Supervised Vs Unsupervised Training Falls are a common and debilitating injury in the older adult. NSW data shows a 1/4 falls rate in community dwelling people >65 years over a 12 month follow up period. (New South Wales Falls Prevention Baseline Survey: 2009 Report.) It is well known that balance training and weights training can improve ones strength and balance, both of which are associated with a decreased risk of falls in addition to oth...er health benefits. We know we need to be doing these activities but are unsupervised sessions as effective as supervised sessions? A review review by (Lacroix et al. 2017) suggests they are not! Lacroix and colleagues included 11 studies in a literature review of older adults (+65) to compare supervised vs unsupervised balance and strength training. They found supervised sessions to be more effective in improving ones strength and balance when compared to unsupervised sessions. The take home message, perform exercises to improve your strength and balance to decrease your risk of falls. Supervised sessions are more ideal but unsupervised programs will work too. If you need help designing a program or wish to join in on some of our classes please contact us at via our website www.onestophealthnfitness.com or send us a message on facebook or give Shaun a call on 0426841796. If you have any questions on the above post, please leave a comment below. Please share with your friends and family because sharing is caring :) Shaun OConnor Exercise Scientist

23.01.2022 A photo post Thursday mornings stair run with these awesome ladies! Im feeling ever grateful to have such an awesome group of clients that I continue to train! Even though I sometimes question it when my alarm goes off during the week at 5am lol Thanks @onestophealthnfitness Clients you guys rock!

23.01.2022 Happy New FITNESS! -

22.01.2022 James smashing out some landmine presses this morning Why we do landmine presses at One Stop : So we can shoulder press pain free for those with shoulder pain on bench/military press. To activate 2 small muscles in our upper back that help the shoulder blade upwardly rotate and stick to our ribs (important functions for shoulder health). To work our core muscles as stabilisers, for a 2 in 1 exercise . To teach the transfer of power from your lower body to upper... body (important for boxers/Muay thai fighters/martial artists) and sports people/weekend warriors in general. If you need more detailed information on the points above you can comment below or contact me on 0426 841 796 / [email protected] If you found the above information interesting please share with a friend because sharing is caring! Thanks @lukebowen9 for reminding me of this amazing exercise during my university placement. Your friend in fitness and health. Shaun OConnor Exercise Physiologist & Exercise Scientist

22.01.2022 Client of the week...Tim Roche! After a string of sickness, busy work periods and lots of travel, that caused Tim to miss his sessions at times.Tim has shown great motivation and drive to make sure he hits a minimum number of workouts a week! He has even been spotted in the trenches of Snap Fitness Pyrmont at the ungodly hour of 6am. Who even trains at that time??? ... Awesome work Tim, keep it up!

21.01.2022 Nothing better than a sand dune session in Cronulla to start your Australia Day With these legends @agw191 @brettogram @jessie/mr no insta. @shauno_connor. Who is down for our next Sand Dune event in a months time? Comment Im keen to join in the fun! Shaun OConnor... Exercise Physiologist & Exercise Scientist See more

20.01.2022 Last session with this legend a couple of weeks ago @mykeoz! Michael has moved back to his home town of Perth! Michael has shown great dedication to his training under my guidance. We have worked through several programs with different focuses, according to his goals at the time. Michael is confident to go and train on his own, using some solid principles for training....this is always my ultimate purpose with clients. I hope to instill enough knowledge so they can take care ...of their training when Im not around/circumstances change so that they can no longer train with me. All the best with your relocation mate! Stay in touch! Shaun OConnor Exercise Scientist

19.01.2022 Client of the week..../drum roll Fion Chen! Fion has been training for years and has lifted some very decent weights for deadlifts and squats! However when she came to me she was too afraid to do these lifts as she was getting back pain from Deads and Squats :( So instead of shy away from these lifts I checked out her form and re-educated her on the correct form for her back pain and focused on activating and strengthening stabilising/ weaker muscles. In this video she i...s seen hip thrusting to improve her glue strength! So what has Fion seen and achieved? The confidence to squat and deadlift again without pain! The confidence to set new deadlift and squat targets!! I cant wait to see these numbers hit in the next 6-9 months. Dont forget that strength gain is a marathon not a sprint! Oh and we are also training grip/hand strength for bouldering #ninja warrior hahah Nice work @fiotyra, you are killing it!! Shaun OConnor Exercise Physiologist & Exercise Scientist

19.01.2022 What kind of exercise should we be doing, how much exercise do we need, and how hard should push ourselves? Catalyst: How To Exercise Better - tonight from 8.30pm on ABC TV. Catalyst | http://ab.co/2g8l4GO

17.01.2022 Client of the week, Heather Kirk getting some payback at the end of her personal training Push Kicks Dont mess with Heather Awesome work Heather, you are getting stronger and fitter day by day Keep up the hard work!... Shaun Exercise Scientist

17.01.2022 Carolyne and Heather smashing their deadlifts this morning! Both hitting PBs, Heather 60kg and Carolyne 70kg. Nice ladies! Im so proud of your constant efforts! Of course Exercise Physiologist Shaun couldnt help but get involved and pump put a few clean and jerks :)

15.01.2022 Group Deadlifts...because you always push harder in a group! Looking for something to shake up your routine, bringing out your best? Why not try our affordable group personal training sessions!... They will keep you motivated and committed in a fun environment, bringing you amazing results! Trial your first session for free! Contact me by phone:0426 841796 or by email: [email protected] Because what do you have to lose? Shaun OConnor Exercise Scientist

15.01.2022 The weather is warming up nicely, summer is coming. ! My class killed it today! Im looking forward to stepping up the intensity of my outdoor classes to get everyone in shape for the summer Do you want to trial out one of my sessions? Or book in some group training for you and some colleagues/friends? Send me a private message and Ill get in contact with you ... Shaun Exercise Scientist

15.01.2022 Sunday is Prep day for a week about to start! What is your fitness/health priority this week? Mine is a strength focus, Ill do at least 3 strength sessions in addition to my running/cardio workouts. Shaun OConnor

13.01.2022 Client of the week...Carina Jakobsen! Carina has been smashing her training since starting with me a few weeks ago! Carina came to me feeling stuck with a lack of results and was getting fed up with her current exercise regime. Since then she has started enjoying training again, gotten stronger and has come down in her measurements! Awesome work Carina, keep positive and consistent and the results will take care of themselves!

12.01.2022 Thank you clients for an amazing year! I appreciate every one of you for sticking by me and supporting me and my business in what has been a year of numerous changes. From moving out of Snap Fitness to training you all in Pirrama Park plus changes in my involvement and direction of the business due to other full-time commitments. Even amongst these changes you have stuck by me which I am grateful for. I am honoured to do this as a job and seeing you all continue to succeed i...n your fitness journeys is what keeps me moving forward. What does the new year have installed..? You will just have to wait and find out OK fine, a sneak peak below.... One Stop will continue to operate its Exercise Physiology services but will also have services geared towards general well-being...hint I talk about this from time to time in our sessions and rave about it from my personal well-being Much love Shaun OConnor

12.01.2022 Beaut day for a bootcamp in the park Thanks everyone for your energy this morning! We will finish with a game of soccer next week! See you there

11.01.2022 Shaun O'Connor Fitness Bootcamp en Madrid (En Ingles) ... One Stop Health & Fitness is coming to Madrid...

10.01.2022 ENERGIZE Yourself this weekend with tomorrow's Boxercise class!! Starting from 9am in Pirrama Park! A "relaxation session" AKA brunch follows the class in a local Pyrmont cafe Contact Shaun on 0426841796 to book yourself in!

10.01.2022 Kids boxing @xmasinpyrmont Kids are naturals when it comes to movement they pick up skills so quickly! Zoe packs a punch watch out @norosemai !

09.01.2022 Client of the week...Mark Newell! Mark has been killing it the last few weeks, doing personal training sessions with me and Pilates sessions @bouncerehab! Often Mark will be doing a session of Pilates in the AM followed by a session of weights/cardio with me in the PM.... Keep at it Mark! Its good to see you taking care of your health & fitness! Shaun OConnor Exercise Scientist

09.01.2022 @snapfitnesspyrmont And I will be hosting a chilled BBQ in Pirrama Park this Saturday from 10am, right after the last bootcamp of the year!! Please come down and celebrate with us over some freshly cooked food from the barbie or some fresh prawns. Ill have some football/boxing equipment so we can organise some sports.... Please bring yourself and some friends to help us get in the Christmas Spirit! BYO drinks and drink responsibly...or not lol it is Christmas!

08.01.2022 Davo smashing out Friday Deadlifts! I can feel a massive PB coming! 1. Set up with a neutral spine, take a deep breath in and drawn in with your abs, clamping your rib cage down to get max abdominal activation (hold your breathe as long as you are healthy and have no heart conditions/high blood pressure, check with your dr before performing this this breath holding technique). 2. Grip the bar as hard as you can, imagining you are breaking it, then pull back on the bar by br...inging your shoulder blades together! 3. Drive through the middle of your feet as hard as you can, once the bar hits around your mid shin, transition the weight to your heels and lean back so you can bring your hips through. 4 Lock out in a neutral, standing position, try not to over extend the back. 5. Breathe out and slowly bring the bar back to the ground with a neutral spine or if its a heavy 1rm, just let the weight drop to save yourself from excessive muscle fatigue Happy lifting team, if you have any questions or any tips that I may have left out please write in the comments Shaun OConnor Exercise Physiologist

08.01.2022 Exercise has a large anti-inflammatory effect on the body due to a realease of anti-inflammatory cytokines. This results in a healthier, younger you. What type of exercise has the biggest anti-inflammatory effect? Exercise at high intensities for long durations involving large muscles.. Or AKA, HIIT What is your favourite type of HIIT training? Mine is Muay Thai Shaun OConnor @shauno_connor Exercise Physiologist and Exercise Scientist ... #exercise #training See more

07.01.2022 Client of the week...Warren Raye! Unfortunately (for me) Warren has relocated to London, however this a great opportunity for Warren! Warren has been an amazing client to train, smashing through his regular training sessions at the ungodly hour of 5.45am with David! Who even gets up at that hour let alone trains? ... Warren is someone who shows up regularly, doesnt complain and just gets in and gets the job done, even if he is lacking sleep from a 11pm conference call!...Oh and did I mention he did Pilates and boxing outside of our sessions? Beast! Variety in your training is important, not only better results but also for a decreased risk of overuse injuries. Good job mate, it was a pleasure training you, all the best in rainy London! Shaun OConnor Exercise Scientist

07.01.2022 Teaching my clients cleans Its awesome to see my clients progress in strength, mobility and skill. Cleans are a hard movement to learn because of the high technical aspect, however @skillypad makes this movement look easy .... Once technical skill has been learnt, cleans are great for power development (force produced at high speed). Power is an essential fitness component in sports and daily living. Dave is a runner and has noticed a marked increase in his running times and decreased injury rate from our strength and power training. Keep up the good work Davo! For more info on cleans/technical components, please do not hesitate to contact me. Shaun OConnor Exercise Scientist

06.01.2022 Our outdoor training will be run in Snap Fitness Pyrmont today @snapfitnesspyrmont. Come and join in the fun! Session starts at 9am sharp

06.01.2022 Shaun OConnor Fitness Bootcamp en Madrid (En Ingles) ... One Stop Health & Fitness is coming to Madrid...

04.01.2022 Back By Popular Demand (everyone keeps hassling me...in a good way!).........Cronulla Sand Dunes this Sunday the 11th at 9am! If you are in comment Im in and Ill invite you to my Facebook event which has all the details :) Ps this one cant be missed! There will be team sprints, tug of war and more!! Come along and enjoy an epic day focused on you!... Ps for those who are extra keen to challenge themselves via an Ice bath comment takers we will organise a couple of ice baths!

03.01.2022 Client of the month.....@lloydcarolyne ! Carolyne regularly turns up day in day out 4 days a week to training braving the outdoor winter mornings! + walks her dog Toby + commits to lunch time walks, if anything I have to tell her to exercise less because when she adds too much volume her arthritis in one of her knees plays up! Lately Carolyne has also been smashing her diet resulting in her clothes loosening up.. Its about time we took some measurements again hey @lloydcaro...lyne ! Keep up the hard work, your dedication motivates me! Shaun OConnor Exercise Physiogist + Exercise Scientist #exercise #training

03.01.2022 Some soccer to finish off todays bootcamp What an awesome way to kick off the weekend with some fun in the sun by Sydneys harbour Want to join in next Saturday? Message me.... Shaun OConnor Exercise Scientist

02.01.2022 Client of the week...Anna Jansson! Anna is my longest client, training with me for for over 3 years!! Poor Anna! For some reason she keeps coming back lol ... Anna puts in the work, week to week. She had a break for a while due to illness, which slowed her down. However she has come back firing full of energy after a review session, where we assessed her goals. Nice one Anna, Im proud of your dedication! Keep killing it! You are one of my most consistent clients! Consistency is what gets results Shaun OConnor Exercise Scientist

01.01.2022 Exercise has a load of health and aesthetic benefits but how hard do we really need to go? Do we need to constantly go to maximum fatigue on weights exercises to get the benefits of an increase in strength and muscle mass? I used to believe you did but there is plenty of research to show this is not the case, if anything leaving a few reps in the tank might be better for your strength! Also anecdotally I have had longer term strength benefits and decreased injury rates when... myself and my clients progress with weights/volumes at a slower rate. Less is sometimes better! Even though myself and other exercise addicts dont like this approach! Cardio wise, do we need to constantly work at our maximum aerobic intensity to get results for fat loss/aerobic conditioning? Although there is good evidence to support HIIT training for fitness, doing HIIT too often can result in adrenal fatigue. HIIT is best suited to 2-3 times a week, if you want to add in more cardio sessions, a lower intensity activity like walking/jogging is a better option. Some studies show longer, less intense cardio being beneficial for fat loss with HIIT showing no substantial changes. Diet intervention is probably the most important factor for weight loss. You cant out train a bad diet as they say! The take home message. You dont need to kill your self in the gym to get results, if anything you might burn yourself out and get injured if you try to do too much. There is plenty of scenarios where I have reduced someones training volume to give them an increases in their fitness, strength and muscle mass. Work out smarter not harder. Fitness and health is a long term game not a short term fix. Try and fit exercise and physical activity into your daily routine. If you are training regularly and your fitness/strength is not going up, try reducing your sets/reps/days in the gym. If anything you can always add more volume later on :) Thanks for reading, if you found this interesting/ got some value from this post please share it with your friends because sharing is caring Shaun OConnor Exercise Scientist

01.01.2022 ENERGIZE Yourself this weekend with tomorrows Boxercise class!! Starting from 9am in Pirrama Park! A "relaxation session" AKA brunch follows the class in a local Pyrmont cafe Contact Shaun on 0426841796 to book yourself in!