Patrick Kassoum | Businesses

Patrick Kassoum

Address: 10/1183 The Horsley Drive, Wetherill Park 2164 Sydney, NSW, Australia

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25.01.2022 FEMALE STRENGTH. There is something to be said about strength. Personally I believe there is something very empowering about being physically strong. Its no surprise to me that females are now striving to attain physical strength. ... Whether its being able to do a body weight chin up for the first time or building up to a body weight squat, its something we all find addictive. Im glad I see more and more females using those achievements & success to find motivation & build on a healthy and fit lifestyle. Keep killing it girls

25.01.2022 Can you do a bodyweight pull-up or chin-up? The pull-up (overhand grip) or the chin-up (underhand grip) is one of my favourite upper body exercises for females at any level to start performing. Its very normal for many females not to be able to perform these at the beginning as females generally have less strength than males. Your current bodyweight will also determine how achievable bodyweight pull-ups are.... Either way the goal should be to progress as far as each individual limitation will take them, physically & genetically. To start with I recommend you perform a vertical pull of some type twice per week. This could be one session assisted pull-ups and the other preformed on a pull down machine. consistency is very important. Where I see many females going wrong is with the technique. You will never build up the strength quickly enough If your technique is too strict, instead I like to force strength as the most important goal. I dont care which body part assists you most (biceps or back) to complete reps as long as you are getting stronger. Once you can actually do a pull-up that is when we can start making your form pretty and start working on the perfect technique to stimulate the back muscles correctly. Pictured above we have Cori from @cartelconsulting performing close grip pull-ups. This grip will usually be the easiest to start with. In the next few weeks ill post her progression as she aims for her first bodyweight pull-up.

25.01.2022 Walking is a man’s best medicine - Hippocrates. The benefits of walking are very well documented and It should come as no surprise that many world leaders incorporate walking in their daily routines. Today I believe we need walking more than ever as our lives have become ever more complex, busy, and stressful.... Walking is what we are meant to do. Walking unleashes the highest level of our creativity, keeps us calm under testing circumstances, and gives us superior health and longevity. Who wouldn’t want to walk? This is a very interesting subject and the benefits of walking are almost never ending. Below I have listed five of the most valuable reasons to walk which will apply to most of you. 1. WEIGHT LOSS. Walking is one of the easiest ways to burn calories and lose weight. It is very safe and easy to recover from so you have no excuse for that daily walk. 2. STRESS RELIEF. Walking is a great way to get out in nature and improve your mood. Go outdoors when possible as the sunlight and being out in nature have been proven to help de-stress and calm the mind. 3. LONGEVITY. FACT! Walking has been shown to lower the risk of many chronic diseases, reduce the risk of Dementia and Alzheimer’s, improve eyesight, minimise Heart Disease and stroke, prevent varicose veins, improve digestion, and many others. The elderly that still have the ability to walk end up feeling happier, more fulfilled and live a life still connected to world. 4. LOWER BACK PAIN. Walking is one of the best things you can do for lower back pain. Walking strengthens the muscles that support your spine and helps increase the flexibility of your lower back to prevent stiffness. 5. IMPROVED SLEEP. Exercise boosts the effect of natural sleep hormones such as melatonin. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. A morning workout is ideal. Get moving. Be healthy mind and body! #patboomkassoum #pbk #walking

24.01.2022 In a world full of madness only the strong survive. You need to decide how you want to be remembered. Youre either a wolf or a sheep. Like a true modern day gladiator I choose to play on snap chat between my sets, Usually the girly filters suit me best. MAN UP Happy Australia Day all.

24.01.2022 This arguably is one of my career highlights to date. The results Andrew achieved in just 12 short weeks was amazing. - What made this result such a highlight was the fact Andrew had never participated in any physical activity/sport or ever stepped foot into a gym before. - From the very first session I was amazed to see how driven Andrew was to get in shape. He instantly become obsessed with learning as much as he could and wasted no time.... - Nutrition: We wasted no time, we put Andrew on strict protocols but allowed for one cheat meal to relax and recharge per week. - Weight training: Together we came up with a training program tailored around his goals. He followed a four day rotation split & weight trained five days per week. - Cardio: As Andrew had never performed any form of exercise I decided it was important to make Andrew very active from the start. Some form of cardio was performed 6 days per week. We used a combination of 10, 20, 30, 45min sessions & mixed up intensitys. HIIT, steady state long/short etc. We would base this decision depending on how he was looking, sleep quality and length, plus how he felt in regards to recovery. - Keep in mind Andrew had never performed any exercise & this result was all within the first 12 weeks of us working together. - Super result. Super proud. - #patboomkassoum #pbk #teamboom #wetherillpark #anytimefitness See more

22.01.2022 Arm training for females. I choose exercises for females exactly the same as I would choose them for males. I establish goals & design a program that would be optimal to achieve those goals in the quickest time frame possible. The sex is Irrelevant. Tash is very clear with her goals which means we can be very specific and optimise her sessions. She hits them directly once per week. Intensity is generally high. Volume is generally low. Nutrition always on point to recover efficiently between her sessions. She enjoys being strong & loves to challenge herself with weight weekly. If you you are not using a good program at the moment and would like to get on the same program as Tash please send me a DM & we can organise one for you ASAP.

21.01.2022 HINT Struggling to eat well? Cheating on your diet daily? Not getting to the gym? Not being consistent? Think it is impossible for you to follow through with your fitness goals? - If you dont start to take steps towards mentally improving and understanding your relationship with food you will forever be stuck where you are. - Remember, we all started in your position. Dont think anyone was perfect right away. As you develop a greater understanding of food & the relatio...n it has with your goals the sooner you will move up the ranks and achieve body goals you thought were impossible. It all starts by winning one day at a time. - If you start winning enough days in a week, you can start winning weeks. - If you start winning enough weeks in a month, you can start winning months. - And If you start winning enough months in a year, you start winning the years. - Thats all it takes. - Share your fitness struggles in the comments. Mine are cupcakes #wetherillpark #nutrition #struggle #winning

20.01.2022 Have you succeeded in sport? Have people screamed your name to cheer on a victory? Have you trained your body at the highest level? Have you been 100% committed to competition that nothing else in life mattered? ... Like many people, I too have experienced levels of success in sport that at one point defined who I was. I had found my place, my reason to push, I would wake up early every morning to train, I would eat every two hours, I had an ambition so high that I would let nothing stand in my way. Winning was everything to me. Still is just in business now Fast forward 10 years & its amazing how much life changes. Along the way I was forced to adjust what my life stood for, not by choice, it very rarely is. Instead injury and 10 years of training at the highest level had finally taken its toll on my body. My peak was over, just like that. Unfortunately this is usually the case with high level athletes. You will have no warning, one day you will be at the top of your game, the next it could be all over. Thats the progression of life. Learn to embrace it. In closing I have two points i want to make. 1. Enjoy the moment. If you wake up super excited to go to the gym, remember & cherish those years. If you are so motivated that the highlight of your day is gym....lucky you. For most it isnt like that. Film, record, take pics. Once Its over you will never get those days back. 2. You cant let your body or success in your sport be the only way you define who you are. I was one of the lucky ones that found my calling after competitive sport. Some arent so lucky and struggle with depression for many years after, unfortunately some never cope & it becomes a life long battle. Train body, mind, & soul. You will come out on top

20.01.2022 Dunning Kruger Effect. In the field of psychology, the DunningKruger effect is a cognitive bias in which people assess their cognitive ability as greater than it is. It is related to the cognitive bias of illusory superiority and comes from the inability of people to recognize their lack of ability Wikipedia. In todays world, it is so easy to become an expert. All you have to do is say that you are one. You can trumpet this on social media, make your own blog, post vide...os on YouTube of your expertness, but Fancy marketing can only get you so far. Eventually youre going to want a coach who has the knowledge and experience to look at you the individual and realise that youre unique. You have your own goals, limitations, learning style, and personality. You want a coach who understands that. My advice to the consumer, though, is to be skeptical. There are rarely black and white answers to the questions in the world of fitness and what is right for you may be wrong for someone else. A really good coach has a lot of tools in their toolbox, a lot of motivational styles and training philosophies in their repertoire. The best coaches have an ability to know what they dont know and the humility to say so. And then the relentlessness to seek out a solution. The difference between knowing and understanding, is the ability to fully comprehend both the theoretical and practical application of a topic. Knowledge is one thing. Experience is a completely different animal. However finding credible sources online isnt too hard these days, you just need to know where to look and have an understanding that there are good and bad professionals across all industries. In my opinion, there are four factors that makes someone truly credible. This is a good place to start. 1. Knowledge 2. Experience 3. Successful application 4. They are aware of their own bias. Get moving - be healthy Taken 2008

19.01.2022 Ive said it time and time again over many years. Nothing is more important or looks better than a well developed lower back. - Super neglected. I always prescribe loads of lower back training. Vitally important. - Start with Basics.... - 1. 45 degrees Back extension. - 2. Horizontal back extension. - Whether or not I include these for strength rep work or endurance static hold type training I will always push the load as high as we can safely manage. As you can see this female client has amazing lower back development. - #patboomkassoum #pbk #wetherillpark #lowerback See more

19.01.2022 Gym Etiquette #fitnessfirst #anytimefitnessaustralia #wetherillpark #pbk #naturalmuscles #fitnessgoal #buildinghabits #basictraining #icn #muscle #strength #sleep #nutrition #trainhard #nosecrets

19.01.2022 I remember back when I was in my early twenties. Hot summer days training in the oldest gym I could find. No air conditioner, only a pair of really old wall fans circulating the air. Sweat would be dripping off our faces. Training was the only thought going through our minds. Back then it was easy to focus in the gym, we really didnt have distractions while training. We would get to the gym and almost immediately begin warming up. There was no technology to worry about in gy...ms back then. No phones to constantly check social media, no tripod or camera to film our every set. Not even portable music devices. Between every set we simply talk to each other about life, training, or quietly visualize our remaining session. Life can change quickly and we should embrace the advancements. However, Are you mindful of these distractions? Are you managing your time spent distracted on technological devices? As I write this caption, I myself have tuned off my phone and placed it in the other room. Productivity is everything and this ensures I will stay focussed to my daily goals. If this is something that you feel personally is taking over your life start by being aware of what the distractions are, then start working towards minimizing them. Examples of this would be; 1. Watching TV often 2. Surfing the web for constant entertainment 3. Social media browsing 4. Checking your phone for messages frequently. Rewards systems are very effective at improving these habits and rewarding yourself once you accomplish your daily, weekly, or monthly goals with some distraction downtime can help minimize your constant appetite for these unproductive addictions. #patboomkassoum #pbk #mindgrowth

17.01.2022 FIRM ABS . - One of the biggest challenges holding you back from reaching your goals is the balancing act between intensity/volume and how to prioritise your training so you can continue progress & recover. - Can you can guess how many ab exercises Tash performs per week?... - TWO. Yes thats right, only two. - She concentrates on the basics and like all my clients, Ive taught her to master the basics rather than jumping around from exercise to exercise. - She spends 20 -30 min per week with 6 sets of total volume for the week. - Its my personal opinion that in order to build a nice film abdominal wall all exercises should also have weight added to the exercise to increase the intensity. - Tashs two favourites are below. - 1. Heavy machine cable crunch (kneeling position). - 2. Bench leg raises (plate or dB loaded). - She has performed them for years and now is a master at executing them so as you can see she gets exceptional results. - Do you struggle building abs? - I recommend you pick two exercises every three months & dont change them until you feel strong and completely competent. Watch your results sky rocket . - Remember fancy is never better. Variation isnt the key. . - Keep it basic. Pick two exercises . - Online programming available. Weekly payments. 12 week blocks. - Send me a DM or email [email protected]. - #patboomkassoum #pbk #wetherillpark #personaltrainers #abs #anytimefitness See more

17.01.2022 WARM UPS Should you warm up? How long should it take? Yes you should incorporate a warm up. It is a vital part of any good training routine. ... However, keep in mind it is exactly that, A WARMUP Keep it short. Get the body activating correctly & move on to the part that counts....the actual session.

17.01.2022 Recognising the signs of over training. In my personal opinion I have no doubt that overtraining exists. I have experienced it myself and have trained clients throughout the years who have also felt the effects of over training.... Those who like to oppose the idea that overtraining isnt real I believe have never pushed to a high level consistently over a prolonged period of time or use anabolic steroids to promote rapid recovery. Today experts can agree that short workouts are superior for recovery and muscle building compared to long sessions. The latest research suggests that once your warm up is complete start the clock and leave the gym within one hour. Workouts exceeding one hour have been shown to alter the hormonal response, in part reducing the anabolic effect of your sessions. Excessively long workouts can also lower your immune system causing lots of negative side effects. Keep in mind that recovery is essential for improvements to occur. Muscles adapt and become stronger during rest, not exercise. Below I have listed the most common side effects of overtraining. If anyone is experiencing these symptoms I recommend reducing volume. Less is usually better for most people in the gym. 1. Loss of appetite 2. Sick frequency i.e. Cold and Flus 3. Decreased performance 4. Excessive fatigue 5. Agitation and moodiness 6. Irregular menstrual cycle 7. Insomnia or restless sleep 8. Reduced grip strength 9. Increased perceived effort 10. Loss of motivation. #patboomkassoum #pbk

17.01.2022 Lying hamstring curls. - Whether youre female or male nothing completes a great set of legs like an impressive pair of hamstrings. - However, hamstrings are probably the most under developed muscle group across the general population.... - Want nice legs, focus on hamstrings! - How I introduce this exercise into a training program will depend on the level of experience the client has based on strength, coordination, & muscle contraction awareness. - Once I establish this I usually aim for between 3-8 reps and will adjust tempo accordingly to create higher levels of fatigue & intensity. - #hamstrings #legday #tempo #eccentric #anytimefitnesswetherillpark See more

16.01.2022 Congratulations to Selwyn for working hard and keeping to his goals over the ups and downs of his fitness journey. - Selwyn started training 1 month before the Christmas break at which point he managed to drop 10kg going into the challenging period of the Xmas/NY break. - Even the most advance of trainers struggle around that time of year. Nutrition compliance, training structure, celebratory events, sleep patterns etc become very difficult to manage.... - We gave Selwyn the best chance going into the break, but the reality is that for his first holiday period some slip ups were inevitable. - Selwyn came back in the new year with 4kg weight gain back on. - NOT A BIG DEAL. - Progress is never linear. You will never succeed on your fitness gaols without set backs. - 3 steps forward 1 step back . - Im super happy to report that not only has he lost that 4 kilo gain since returning he has also lost another 5kg. Which takes him to 15kg total loss. - The important message here is that you never quit on your goals. - Congrats again sir @bowza275 - #patboomkassoum #pbk #personaltrainers #leaders #wetherillpark #anytimefitness See more

16.01.2022 What sort of life do you want? Many of us reach the halfway point of our lives & make a right angle turn. We begin to realise that we wont live forever and that our days are numbered. Big point here. We realise we are going to die. Thats when whats truly important comes in sharper focus. Not everyone needs to be an entrepreneur, the next Gary V, Grant Cardone, or Roxy Jacenko.... I could actually think of nothing worse. These Individuals work all the time, literally all day. It works for some people but others need more balance. Personally I like going on holidays, pretty often, or at least being able to get away multiple times per year to completely relax. I never work on weekends as I really enjoy winding down each week and kicking back for a few days rest. I love family & enjoy spending time with close friends. Simple but yet very important for me. So Think hard, instead of forcing the life social media wants you to live how about you decide what matters most to you in life & what the perfect life looks like to you. Because Fulfilment is everything!

16.01.2022 50 YEARS OF AGE . - Tony is a perfect example of what can be achieved setting big goals at any age. - Tony was a competitive bodybuilder up until his late teens & won the IFBB NSW 1989.... - Like so many, he decided to step away from the competitive lifestyle to pursue other life experiences/goals. - Its no surprise to anyone who knows Tony that many years later he decided to get back into training. - Tonys previous background in bodybuilding meant he already understood what was required of him. I knew before working with Tony that dedication was not going to be an issue so it made my job very easy. - We structured training & nutrition around his work day & like always kept things very simple. - 5 solid meals per day + 1 protein shake. - Morning cardio at 4am before work. 20minutes. - Weight training after work. 60 minutes. - Extremely strict for 6 days straight. - Sunday was basically a full cheat day. - Tony loss a total of 11kg of scale weight over a period of 7 months. As you can see looking good is far more complex than what the silly scales are representing. - The basic key for anyone wanting to look great is to diet slowly if possible. This leads to more calories being consumed which in return allows for the maintenance of hard training & promoting of sufficient recovery. - Congratulations Tony on a superb result. Its a testament to your hard work and effort. You have showed us that age is only a number. Well deserved . - #patboomkassoum #pbk #wetherillpark #personaltrainers #fitover50 See more

14.01.2022 Enjoying a few holiday sessions with @tashbondurant. - Technically this is her offseason where she has increased her calories to 2000+ per day every day. Yes she has put on weight, around 5 kilos from her summer body, however she understands this is a process that she must endure to improve year to year. - She actually enjoys being a little heavier with the temporary flexibility that comes with more food/calories.... - Today I put her through a good arm session and helped her with a few more training specifics. - #bali #seminyak #courtyardseminyak #kuta #patboomkassoum #pbk #icn #natural #strength #wetherillpark #femalefitness See more

13.01.2022 PREGNANT? HOW TO RETURN TO TRAINING SAFELY. - Congratulations to Ellie on some fantastic results so far. For those that raise children they know the challenges associated with getting to the gym on a regular basis once mother duties are in full effect so well done. - Rather than making excuses we discussed the challenges that will arise and set goals to push back against them.... - Its a journey that will have ups and downs. The key is to maintain a level of patience and consistency and slowly chip away. Most importantly it is crucial that you move at a pace that will not cause any injuries. First priority is always staying healthy and injury free to take care of your new born. For majority of mothers who dont have super genetics it will take time to get back in shape, its not an overnight night success so please be patient. - When ever restarting back into the gym there are two important factors I like to address first and foremost before diving into strenuous exercise. These can be done daily at home or at the gym. It is a good place to start and once you feel competent you can start pushing into more difficult training exercises. - 1. The abdominals. - Diaphragmatic breathing exercises to retrain the abdominals. You might feel like you dont have muscles left (Abdominal amnesia), this is normal. Dead bugs, side planks, pallof presses, and carry exercises are all great exercises to start with. - 2. The strengthening of the pelvic floor. - Even if you currently are not struggling with stress incontinence I still recommend performing this exercise at the beginning. I personally recommend kegels and pelvic floor contractions. - Start slow, take your time and build up to about sets of 3 x 12. If you do these regularly you will know when its time to progress . - #patboomkassoum #pbk #wetherillpark #anytimefitness #postpartumbody See more

13.01.2022 Congratulations to Alex on some impressive gains over the past two years. In only a short time Alex has managed to make some big changes to his body. NATURALLY. Patience, consistency, sticking to the plan. Great work Alex. - When I decided to share these photos I asked myself what message I would like to get across. In summary I narrowed it down to one valuable lesson. - PROGRAMMING.... - Its very important you learn early how to cut through the shit maze which is social media. Ive seen some crazy exercises & prescribed programs online in the past few years. - Thankfully Alex was happy to commit & stayed away from all the fads and bs online. In an industry where anyone who looks good can be an expert and have a view, its up to the individual to be diligent and use their brains when deciding on the best program to follow. - Happy training. See more

12.01.2022 RACKPULLS. - They are a great exercise & those who have worked with me know this little Gem has been programmed in at some point throughout the training year. - It can be used for a variety of reasons. To increase muscle hypertrophy, basic pulling strength, and as a teaching progression for the conventional deadlift. Lifters who are looking to increase upper back strength, glute development, and/or improve range of motion and patterning specific to the conventional deadlift c...an use rack pull for such purposes. Below is a small list of some of the benefits. Be smart and fit into your training program around your weaknesses. - Glutes Hamstrings Quadriceps Erector spinae (lower back) Grip strength Trapezius & back development Decreased lumbar stress Increase pulling strength. - Enjoy . - #patboomkassoum #pbk #personaltraining #wetherillpark

11.01.2022 Exercise of the week. - The TRAP BAR DEADLIFT. - Over the years i have worked with clients who had zero desires to be elite athletes, instead they set goals to improve posture, overall strength, body composition, & above all to leave the gym feeling younger & healthier.......to me that means MINIMAL INJURIES.... - I have included several barbell deadlifting techniques over the years & concluded that those who have mobility or postural issues usually do better with the trap bar variation as seen above to begin with. - As we progress over time they develop more awareness surrounding bracing, core stabilisers, and a understanding of cueing techniques. At that point I will then introduce a barbell variation into the program. - As this exercise will recruit less posterior chain (muscles of your backside), i make sure to accomodate for this during our programming. - Give it ago. - #deadlifts #lowerbackpain #posteriorchain #anytimefitnesswetherillpark See more

08.01.2022 STRESS MANAGEMENT. Stress is a problem & unfortunately it is something that we cannot prevent only manage. - So ask yourself when was the last time you actively set out a plan to manage stress, to allow rest, to recover, & let the body heal.....mentally and physically. ... - Some choose fitness, as I did. Others like to buy cars, go on holidays, play golf, read a book, or something as simple as booking in a weekly massage. It all works, just take action. - If you are currently just plotting along week to week angry, sick, overweight, mentally depressed at your life start with an action. Like I said I used the gym & weights for myself and am truely thankful it come into my life. - Find your stress relief activity. It will impact your life more than you think.. - Remember dont complicate it, do the basics, over & over again. BASICS. - Dont forget to smile either See more

08.01.2022 TIMING A PEAK . - The concept of peaking is something that is probably the hardest aspect of training to mentally wrap your mind around, especially the lower your training age. Usually Its this simple concept that separates the high achievers form the low.. - Without truly understanding the benefits of different phases of training you will find yourself spinning the wheels therefor making progression very slow over the years.... - The idea of staying in shape all year round (glamourised by Instagram) isnt sustainable or healthy period. - Surplus calories (Anabolic phase) will have short benefits. - Deficit calories (Catabolic phase) will have short benefits. - Stay in either for a prolonged period of time and problems will occur that will be completely detrimental to your long term goals and progression. - The older your training age (years training with weights) the more important this principle becomes for improvements and injury prevention. - Here we have Melissa looking great after a perfectly timed peak ready to soak up the sunshine on her upcoming holiday . - #patboomkassoum #pbk #wetherillpark #personaltrainers #holiday #peak See more

08.01.2022 Work. Rest. Play Dont forget to recharge. Enjoy time out with friends & family. Health & fitness does not mean having no social life. Find a balance to which they compliment each other. Enjoy your weekend #fitness #health #balancelife #wine #donuts

07.01.2022 This photo was taken more than a decade ago while prepping for the Junior Mr Australia 2006, I was 21 at the time. - Getting some posing tips and advice from my uncle who was also a champion bodybuilder in the 90s, so you could say It was in my blood to become a bodybuilder. I even remember dressing up as a bodybuilder in primary school when we were told to dress up as someone we wanted to be when we grew up haha. - Pretty crazy looking back now at the focus and intent in my... eyes. Those who knew me back then know I was pretty extreme & I was willing to sacrifice everything to achieve the goal I set for myself. - I ate every two hours for 1 year straight, Every. Single. Day. - I ate between 8-10 meals per day. - I built up my water intake to 12 litres per day for 2 months straight. - Red capsicums were my cheat meals - Take away points. Find your passion, set your goals, and narrow your focus till you achieve them making no allowances for excuses along the way. - #wetherillpark #comp #goals #focus #muscle See more

07.01.2022 THE FULL SQUAT BENEFITS. - Below are some reasons why full range of motion squats are better than partial squats. - Actually we should always strive to train in full ROM for each and every exercise we do. The squat is no exception.... - Here we go; - 1. Full squats build healthy knees. - 2. Full squats build structural balance by training the lower back for stability. For greater athleticism and posture. - 3. Full squats prevent unnecessary compressive forces on the spine as they require lighter loads compared to partials. To be honest most people should avoid the insanely massive loads required to get results from partials. Especially general population. - 4. Partial squats performed on a regular basis will actually decrease flexibility. Remember the body gives you the flexibility that you ask from it. So go deep. - 5. Full squats build stronger, bigger legs. It also produces greater overall muscle development in the lower body & optimally hits glutes, hamstrings, and quads for better growth compared to partial squats. - So, next time some fitness instructor approaches you in the gym and advises not to go deep while squatting tell them they dont know squat - @bowza275 - #Asstothegrass #patboomkassoum #pbk #wetherillpark #squat See more

06.01.2022 Kayla executing that beach body trim - Always at least once per year i will program in a peak phase with the goal of body composition changes, not weight loss. - This is completely opposite to most peoples way of thinking. Losing scale weight based on large amounts of aerobic exercise is not conducive to achieving that firm, visually pleasant body.... - Instead I focus on increasing strength, lean muscle tissue, & prescribe high amounts of protein as our main focus for achieving our SPECIFIC BODY GOALS. - Health, strength, wellness #bodygoals #protein #beach #fitness See more

05.01.2022 Walking is a mans best medicine - Hippocrates. The benefits of walking are very well documented and It should come as no surprise that many world leaders incorporate walking in their daily routines. Today I believe we need walking more than ever as our lives have become ever more complex, busy, and stressful.... Walking is what we are meant to do. Walking unleashes the highest level of our creativity, keeps us calm under testing circumstances, and gives us superior health and longevity. Who wouldnt want to walk? This is a very interesting subject and the benefits of walking are almost never ending. Below I have listed five of the most valuable reasons to walk which will apply to most of you. 1. WEIGHT LOSS. Walking is one of the easiest ways to burn calories and lose weight. It is very safe and easy to recover from so you have no excuse for that daily walk. 2. STRESS RELIEF. Walking is a great way to get out in nature and improve your mood. Go outdoors when possible as the sunlight and being out in nature have been proven to help de-stress and calm the mind. 3. LONGEVITY. FACT! Walking has been shown to lower the risk of many chronic diseases, reduce the risk of Dementia and Alzheimers, improve eyesight, minimise Heart Disease and stroke, prevent varicose veins, improve digestion, and many others. The elderly that still have the ability to walk end up feeling happier, more fulfilled and live a life still connected to world. 4. LOWER BACK PAIN. Walking is one of the best things you can do for lower back pain. Walking strengthens the muscles that support your spine and helps increase the flexibility of your lower back to prevent stiffness. 5. IMPROVED SLEEP. Exercise boosts the effect of natural sleep hormones such as melatonin. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. A morning workout is ideal. Get moving. Be healthy mind and body! #patboomkassoum #pbk #walking

05.01.2022 Recently I have started working with Cori from @cartelconsulting. First goal set is to improve her overall lower body development ie, quadriceps, hamstrings, glutes, calves. (Specifically firming). - Cori has been training for a number of years, and like many females lately she has found herself interested in learning about the sports performance side of training. - In her current phase we are using the front barbell squat as her primary compound exercise. Over the months I s...ee lots of benefits rotating the exercise with other squat variations. I base this decision depending of individual flaws in technique and what each client will benefit from quickest. - You might ask Why Should I Be Doing Front Squats? Front squats will do three things if you do them correctly. - 1. Increase depth achieved. - 2. Improve core strength. - 3. Activate glutes. - If you havent tried these before give them ago. I advise spending at least 3-4 weeks trying to learn the movement pattern before giving it a verdict. - Ps. On a personal note I would also like to wish her a very happy birthday for yesterday . - #frontsquat #anytimefitness #wetherillpark #female #natural #sydney See more

04.01.2022 FRONT BARBELL SQUAT. Here @chantsjacinta is demonstrating another great variation of a squat that you can program into your routine. It is a great movement to place more stress on the front quads, it can elevate pressure on your lower back, and teach improved posture during the entire movement. Keep in mind if you have not performed this before it can take getting some used to the bar position resting across the front shoulders. Be patient, keep practising it every week, eventually it will click and then you have another great movement to add to your knowledge book.

04.01.2022 BARBELL BOX SQUAT. Here Dion is performing another useful variation of a squat. There are a number of different reasons why I might program this into a clients program. - Depth issues ... - Weak posterior chain ( Ie. Glutes, Hamstrings) - Looking for athletic performance rather than more muscle. - Inconsistent movement of repetitions - Thats not all but just a few to list. Keep in mind that everyone is build different and requires different paths to a destination. No one glove fits all. - Experiment, always ask questions, keep learning. - Try them in your next session See more

03.01.2022 LEG DAY. I kicked todays session off with a compound exercise first, generally this is always the case. I do this so I can put my early energy into the exercise that gives me the most benefit. Today it was Barbell Squats. At the moment I am training in 3 week blocks. ... Each week with a different intensity & tempo. Todays goal was to move the bar with good speed. I am trying to imagine that someone is timing the speed at which the bar is going up & then trying to maintain that speed each rep without slowly down as I start to fatigue. Wasnt perfect. Few things to work on. But thats why I love training. This was 130kg for 6 reps of 3 sets. Enjoy your weekend, train hard. #squats #legday #strength #wetherillpark See more

03.01.2022 This period of my life my training was probably at its most enjoyable. At the time I think I was about 26 and completely injury free . its amazing how much easier the internet has made the learning process.... Watching now I can see where the errors are and how I could have improved my technique. 180 x 2 Still to this day all my leg sessions are based around the king of all lower body exercises. - The full squat.

03.01.2022 Want impressive abs? Abs of steel are perhaps the most sought after body part of the fitness industry. In spite of such attention many become very frustrated and struggle to get their abs in shape. The fact is, most of what we hear about abdominal training is untrue. So before you grind out another crunch or devote any more time to sit ups, understand that a little training knowledge can go a long way towards getting your ideal abs.... How do we get good abs? Part of the answer is following a good diet and training program that keeps bodyfat low. The rest of answer lies in selecting more effective exercises and the correct choice of reps, sets, and tempo for you level of training experience. Whether you goal is to build muscle or lose fat, the number of repetitions performed is the primary factor for determining the appropriate effect. The emphases should be placed on quality not quantity. If you are a beginner use a resistance that allows you to perform about 15 reps for 3 sets. Intermediate level about 8-12 rep range for around 3 sets, and advance level about 4-6 reps for 3 sets. In addition to reps and sets, tempo selection can also be used to increase difficulty. Tempo is the speed at which you perform the exercise. I also recommend not to use a weight belt. First, weight belts weaken your abdominal wall. The abdominal and back muscles stabilise the spine therefor reducing pressure on the disks and I believe long term use can weaken the muscles of the trunk and actually make you more susceptible to back problems. In certain individuals there may be a justification for using a weight belt for strength percentages above 85% of 1 repetition max.

03.01.2022 Todays Tip Remember not to make things complicated. There is no special formula to getting in shape. It is the basics done right, time & time again. Ill break it down into three important steps. 1. Did you train hard today?... 2. Did you eat well today? 3.. Did you get enough sleep? Between 7-9 hours (I like 7). If you answered no to these questions, make building these three habits a priority and watch your body transform.

01.01.2022 BEFORE & AFTER. I would like to Congratulate Tony on reaching his goal. 30kg of weight loss. . He was committed and more importantly consistent which made my job easy from the start.... To be honest, losing weight is easy, but only if you care enough. Move more, eat less. On a side note; With steroids, photo editing apps, cosmetic procedures, gastric bands etc anyone can post before and after pictures and take credit. However always remember training is about more than how you look. Everyone has different goals. Transformations Health Sport Performance Injury Rehab and Prevention Mental Health Weight Maintenance Build Muscle Better Movement Anti Ageing. List goes on & on. All Individual goals but yet super important to each individual. Thats what matters most. - #pbk #patboomkassoum #wetherillpark