Peninsula Peak Physique in Somerville, Victoria, Australia | Sports & fitness instruction

Peninsula Peak Physique

Locality: Somerville, Victoria, Australia

Phone: +61 450 764 077

Address: 2/11 Simcock Street 3912 Somerville, VIC, Australia

Website: http://www.peninsulapeakphysique.net.au

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• Gym/Physical fitness centre
• Sports & fitness instruction
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24.01.2022 We’re back!! Though the gym has been pumping the last two weeks, full time coaching will resume tomorrow The team is eager to catch up with you all and to get the show on the road ... If you’re looking to join a gym and kick your year off the right way then get in touch so we can chat more about how to get you started with two months free. Remember; Plans in motion stay in motion Plans at rest stay at rest So, what is 2021 going to bring for you? As always we have lots of things planned and we can’t wait to share these experiences with you all! @hughc45 @mitch_gillfurness @zz_fitnezz @cultivateperformance @peninsulapeaknutrition #produce #deliver #gym #health #performance #strength #conditioning #morningtonpeninsula #somerville See more

23.01.2022 Reposted from our initial lockdown way back in June. This is a must read for anyone who is planning to head back to the gym this week #Repost @teampeak_247 with @get_repost JUST BE CAREFUL ... Gym rule number 1, leave your ego at the door. It has been an interesting few months to say the least and as a majority, you will likely fit in to one of the following groups. 1I haven’t lifted a weight, but been for a few walks/runs. 2I have done some ‘home workouts,’ but nothing consistent. 3I have done little to no exercise whatsoever. Clocked Netflix though. Gyms have been closed, winter sport has almost been written off and we have been restricted with what we can and can’t do outdoors. If you have been lucky enough to get your hands on equipment and have remained in routine that’s absolutely brilliant. But, especially from a coaching point of view we must always consider the lowest common denominator, especially when it comes to re-entering normality. So, ‘just be careful.’ Try and put aside your excitement to be able to go back to the gym or the sporting track and really be smart about how you go about it. You simply aren’t going to be able to do everything you could before and it’s important that we take the small steps required to get to where we feel we should be. Obviously we are over the moon to be able to share our time and passion with you all again, but we must do so in a manner that’s going to move us forward! My suggestion, find a coach and have a program written out for you by someone who knows what they’re doing. If you already have a coach, honest communication and awareness is paramount. Remember. Gym rule number 1, leave your ego at the door #somerville #morningtonpeninsula #strengthandconditioning #gym @mitch_gillfurness @zz_fitnezz @cultivateperformance @peninsulapeaknutrition See more

23.01.2022 Recovery @zz_fitnezz @zz_fitnezz @zz_fitnezz As access to equipment and heavier weights is becoming more available to us, there is a need to listen closely to our bodies. A sudden increase in load can have a negative effect on the body eg. Injury . ... Make sure you have a program set up that will challenge you but not hurt you. This is a job for your coach. A job you can do to limit the risk of injury is proper recovery. Recovery Strategies include: Foam rolling Sleep/Rest Nutrition/Hydration Cold Water Immersion Contrast Water Therapy Some of these strategies are more time consuming than others and some are just plain easy. Have a look through the @zz_fitnezz story highlights under ‘Education’ to see information on these recovery strategies. How do you like to recover? Comment below @mitch_gillfurness @zz_fitnezz @cultivateperformance @peninsulapeaknutrition #recovery #somerville #gym #morningtonpeninsula See more

21.01.2022 DRINK YOUR WATER About 60% of your body is water. Your body can not create this 60% of water it needs therefore you have to consume it. Your body needs water to help with overall function, transportation, regulation of body temperature and protect organs and tissues, just to name a few. ... Benefits: Improves exercise performance Helps maintain a healthy weight Improves memory and mood If you don’t drink enough? Dry Skin: a lack of water dehydrates the cells in the body and can cause dry or flakey skin. Fatigue: a loss of water in the body can lead to a decrease in blood volume which can put more pressure on the heart and circulatory system. Weakened immune system: water can help flush bacteria and waste from the body therefore if these are not removed they can increase your risk of becoming sick. How much should you drink? Male~ 3L Females ~2L Sip throughout the day. Great post on the importance of hydration from Performance Coach Zoe. Jump on and give her page a follow @zz_fitnezz #water #hydration #function #health #performance #gym #fitness #somerville #covid @mitch_gillfurness @zz_fitnezz @cultivateperformance @peninsulapeaknutrition See more

21.01.2022 The theme we are running with this week follows a simple change of words... I ‘have’ to. Or I ‘get’ to? You can make hard habits more attractive if you can learn to associate them with a positive experience. ... For instance, we often talk about everything we ‘have’ to do in a given day. You have to wake up early for work. You have to make another sales call. You have to cook dinner for your family. Now, imagine changing just one word: You don’t ‘have’ to. You ‘get’ to. You get to wake up early for work. You get to make another sales call. You get to cook dinner for your family. By simply changing one word, you shift the way you view each event. You transition from seeing these behaviours as burdens and turn them into opportunities. - James Clear, Atomic Habits Give it a go with some tasks of your own! Over the next few months I’ll be referencing a lot of content straight from this book. It has been an absolute game changer and could not recommend it high enough. It’s cheap as chips straight off Amazon and will do you wonders especially in times such as these. Poster boy @braydenpitcher from way back before isolation @mitch_gillfurness @zz_fitnezz @cultivateperformance @peninsulapeaknutrition #atomichabits #jamesclear #secondlaw #attractive #habits #mindset #morningtonpeninsula #gym See more

19.01.2022 SQUAT DEPTH So how deep should you squat?? The answer is that it depends...... To say that everyone should squat to the same depth is not the path I would take. First of all context is always king and the reason behind why you are training is important, as well as other factors such as your anatomical structure, training experience and range of motion. If you are a powerlifter and to compete you have to squat to 90 degrees you should probably train squats at that depth. If you are 63 Basketball player I suggest maybe squatting to a box as opposed to reaching for ‘ass to grass.’ At the end of the day you need to weigh up risk vs reward and what you are actually training for! If you are an athlete who wants to increase vertical force and lower body strength, don’t stress there are many other variations that can give you that adaptation Exercise variations such heel elevated goblet squats or front squats, partial range squats to a box, bulgarian split squats just to name a few.. the list goes on. The truth is if you are not a powerlifter you don’t necessarily need to back squat at all let alone get your ass to the floor... For most athletes and people with limited training experience there is a lot of other better options @mitch_gillfurness @cultivateperformance @izzy_joseph @zz_fitnezz @peninsulapeaknutrition #squat #squats #cultivateperformance Follow @cultivateperformance for more content See more

19.01.2022 Accomodating Resistance Accomodating resistance is the use of bands or chains to increase the tension of the lift where we are at our strongest (top of the movement) and decrease it at our weakest point (bottom of the movement). Some great reasons for using this with athletes is that it increases load whilst not compromising bar speed. Therefore allowing for increased velocity during the lift ... This develops speed-strength and improves rate of force development It also improves deceleration and absorption of force from the tension of the band through the eccentric portion of the lift Lastly it also forces an increased intent to accelerate through the full range of motion against the tension If you are an athlete with limited amount of weights but have some access to bands give this a go Another great write up from coach Isaiah!! Follow @cultivateperformance for more content #cultivateperformance #morningtonpeninsula #athlete #athletic #performance #deadlift @mitch_gillfurness @izzy_joseph @zz_fitnezz @peninsulapeaknutrition See more

18.01.2022 You’re not going to drive home with no petrol, are you? Refuel your machine with a FREE protein shake on us, all you have to do is ‘share a story’ of your experience in the gym after your next session (when we open ofcourse) on your choice of social media. Labelled to suit various individuals, we have two types of powders containing different ratios of Protein, Carbohydrates & Fats. ... Get creative, don’t forget to tag both @teampeak_247 & @peninsulapeaknutrition in your post! Be sure to check in with any of our coaches before consuming to make sure our products align with your goals. We also have shakers for purchase aswell as free creatine and caffeine available For more guidance and options regarding nutrition coaching slide into our DM’s and let’s chat. See more

18.01.2022 BULLETPROOF YOUR HAMSTRINGS ‘There’s a thousand ways to skin a cat, you can get the same outcome using different modes of technique.’ Not something I would recommend to someone who is completely unconditioned in eccentric hamstring work, but Razor Curls and Nordic variations are something that’s becoming seemingly more popular among a team sport setting.... Programming can be a tricky one, you shouldn’t approach them with a ‘one size fits all’ approach, although you’ll find the foundations for most programs whilst working with the athletic population will be more similar than you think (sport, age, skillset). (posted to our story & in the comments on FB) Nordic Hamstring Exercise Training Protocol Reproduced from Peterson et al. (2011). Week 1: 2 x 5 reps Week 2: 2 x 6 reps Week 3: 3 x 6-8 reps Week 4: 3 x 8-10 reps Week 5-10: 3 x 12-10-8 reps Week 10+: 3 x 12-10-8 reps Probably the main reason why I got a Lat Pulldown in the first place was so I could introduce the Razor Curl, plus the new iPhone 11 cameras are pretty damn good!! In the meantime, Nordic variations are a hip-hinge pattern that recruit an absolute bucketload of muscle fibres through the posterior chain and can be performed at home with little to no equipment. And yes, I’ve still been doing a lot of strength work, I just feel more connected by posting the time spent on the track whilst nobody can get in the gym. If you’re game enough, get someone on your heels and give them a go @mitch_gillfurness @cultivateperformance @zz_fitnezz @peninsulapeaknutrition #bulletproof #hamstrings #athletic #athlete #performance #injury #injured #nordic #fitness #gym #covid #morningtonpeninsula @2xu See more

17.01.2022 Many of us spent our time in isolation differently, but for @shaniagammaldi it definitely wasn’t a time for slowing down. Under the guidance of the great @harrisonscott3 there were no leaks in her programming over the duration our facility was closed. In the middle of a solid volume block, Shania was able to move 160kg for sets of 8 reps as she showcases her level of conditioning last week in this video ... Looking forward to watching you continue to set a great platform before a return to the field next year! @mitch_gillfurness @cultivateperformance @zz_fitnezz @peninsulapeaknutrition @hassathletic #strength #strong #conditioning #gym #athlete #athletic #performance #somerville #hipthrust #hipthrusts See more

17.01.2022 MEET THE COACHES Performance Coach @cultivateperformance ‘Nobody cares how much you know, until they know how much you care.’ Theodore Roosevelt.... We are passionate about working with our clients to not only reach their personal goals, but to empower them with the knowledge to understand how to achieve to them. The idea is to equip each individual with all the tools necessary to not only improve performance in the short term but to live and enjoy a sustainable healthy life. We aim to improve your performance by using scientific based principles along with individualised based programming to make the most effective plan for each individual Here at Peak the basics are the foundation for everything we do! We make sure we can nail the basics, then everything else follows. This isn’t your regular gym, we have a culture and environment that supports you every step of the way, come see for yourself! @mitch_gillfurness @cultivateperformance @zz_fitnezz @peninsulapeaknutrition #coach #coaching #team #dream #dreamteam #fitness #health #performance #morningtonpeninsula #soccer #elite See more

16.01.2022 When nothing seems to help, go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing on it. Yet at the hundred-and-first blow it will split in two, and I know it was not that last blow that did it but all that had gone before.’ Towards the team of late I’ve been ‘hammering’ the importance of developing habits in relation to building a stronger mindset. Program writing has been somewhat put on pause while we have... such an opportunity to work on something totally different (holistically speaking, exercise is still one of these habits). Every Monday since the second lockdown I’ve ran a 10km, each time (so far) I’ve knocked a couple of seconds off each total time. Today I ran it in 47.02 at an average pace of 4.42 per km. To be honest the reason I began to do these 10km runs was because I saw a close friend/client of mine @curry_25 begin to do so, now reaching his way up to 30km, an insane effort and a great way to spend your time. But then others begin to follow, another lad @coddddy_h has since started doing his 10km runs and all of a sudden I’m committed to the action aswell. It’s funny because these boys would have no idea the impact they’re having on eachother and most definitely on others too. Each of us are subconsciously really competitive and always want to do better, but now can you see we are doing it in a way that’s helping lift someone else up without even realising it. To me that’s unreal. Let’s break it down: The better the habit The better the mindset The better the resilience The better the outcome That’s leadership. @mitch_gillfurness @cultivateperformance @zz_fitnezz @peninsulapeaknutrition #leadership #running #run #habits #consistency #isolation #coronavirus #fitness #morningtonpeninsula See more

16.01.2022 We made it Are you ready to have your life back? RESILIENT - characterised by resilience, such as: a: to recover from adversity, misfortune or change.... b: the ability of a system or organization to respond from a crisis or disruptive process. First of all, let’s just take a deep breath, obviously a lot to get our heads around with the reopening of our facility next Monday the 9th of November. Some of us are probably experiencing a bag of mixed emotions. Definitely excited, maybe overwhelmed, perhaps nervous or anxious... Let me tell you that I’m a mixture of the above and more. We know many of you have been itching to get back to your normal gym routine, it gives me great pleasure that we can now invite you back to our amazing space and immerse yourself back into our community culture Members, please refer to our updated COVID-19 Safe Plan which will be posted in the Inner-Circle page this evening. Please reach out to any one of our passionate staff if you need any help or support during these times, this is where we stick together as a unit and continue to be resilient. Cannot wait to catch up with you all, it’s been a hot minute that’s for certain. Let’s go @mitch_gillfurness @zz_fitnezz @cultivateperformance @peninsulapeaknutrition #gym #fitness #strength #conditioning #culture #somerville #morningtonpeninsula See more

15.01.2022 CURIOUS ABOUT CREATINE? There are many supplements out there, it’s so easy these days to mix up a bunch of ‘magic’ chemicals and slap on a fancy sticker. There is also a lot of misleading and corrupt information. ... Among very few others, if there is one supplement we would recommend, it would be Creatine! This is why Creatine is a molecule naturally produced in the body that is a precursor for phosphocreatine, which is a fuel for our ATP-PC system This energy system is primarily used for short high intensity efforts eg. Lifting weights or short sprints The reason to supplement Creatine is to saturate your muscle creatine & increase it’s stores. Creatine has a direct role in ATP production (primary energy carrier in humans) So by increasing our stores of Creatine it increases our ability to produce ATP & performance during short high intensity activities It has also shown to increase water retention in skeletal muscle potentially contributing to increases in lean muscle mass, also commonly causing weight gain mostly due to water retention (1-2kg) Creatine is one of the most widely research supplements and has been shown to be very safe I would still recommend doing your own research & even talking to your physician before supplementing Another great post from our legendary Performance Coach Isaiah, give @cultivateperformance a follow for more solid content! (Credit to @scienceforsport for the great infographic on the benefits. Also a shout out to @brettread_asn from @asnfrankston for their product) @mitch_gillfurness @zz_fitnezz @peninsulapeaknutrition @asn_fuelled @asnjuggernaut #cultivateperformance #athletic #performance #energy #system #science #sport #run #sprint #gym #fitness #morningtonpeninsula @ Peninsula Peak Physique See more

14.01.2022 You don’t have to lift heavier each session, increasing load is one way to progress. But it is not the one and only way We can manipulate many variables:... Variation (eg. double leg to single) Tempo (slow it down, add a pause etc.) Range of motion (increase/partial range) Sets (add a set) Reps (add a rep) Rest (decrease rest time) There are a thousand different ways you can manipulate these variables without adding the pressure and danger of lifting ‘heavier’ every time you’re in the gym. Master the movement and then progress accordingly Again, progress is not linear #leaveyouregoatthedoor Love this post from @cultivateperformance For more great content jump on his page and give him a follow #morningtonpeninsula #somerville #gym #health #strong #strength #progress #results @tyler_armitt97 See more

13.01.2022 @peninsulapeaknutrition dropping bombs #Repost @peninsulapeaknutrition with @get_repost Everything that the health and fitness industry says you can achieve by buying a supplement 8 week challenge, or... food/nutrient eliminating meal plan WILL NOT LAST without nailing the nutrition basics and practising them daily. Sustainable change comes when you find an effective strategy that you can stick to long term. This approach will set a foundation to build health outcomes that will last! Of course, if you can follow that 8 week challenge for the rest of your life then you can disregard this post... So what are the fundamentals of nutrition? 1/2 a plate of fruit or veg at every meal Wholegrains or wholemeal gain foods (brown bread, brown rice, pasta, barley, oats, couscous, quinoa) instead of refined alternatives (white bread, white rice, corn flakes, muesli bars, 2 minute noodles) Whole, minimally processed foods every day, making up 90% of the diet Ultra-processed foods only occasionally Water as the daily fluid of choice Exercise on most of not all days 7-9 hours of sleep each night Practise these EVERYDAY and make these things habits! I promise you this will help you achieve your health goals whether that be weight loss, a healthier digestive system, improved energy levels or better sports performance, and the results will last! Unsure where to start? Send me a DM to organise a one-on-one consult @teampeak_247 #nutrition #nutritionbasics #nutritiongoals

11.01.2022 ‘The journey is always better than the destination.’ There is no substitute, magic pill or short cut for a result. Reality is it takes time, effort and commitment to make a change - for some of us this is a hard pill to swallow. We’ve never really been a brand to post or repost progress shots, but when they are done the right way over a long duration of time, here we feel it should be recognised.... Lift heavy shit. Breath heavy. Eat food. Sleep well. Repeat. Simple. @gmisofitness @melissawilkinson_ you star. #Repost @gmisofitness with @get_repost Just quietly kicking goals These photos are 2 years apart. I’m the exact same weight in both photos. Except, I’m the strongest and leanest I’ve ever been! Scales lie, photos don’t See more

10.01.2022 MEET THE COACHES Performance Coach @peninsulapeaknutrition ‘Success is the natural consequence of consistently applying basic fundamentals’ E. James Rohn... Body composition and your functional capabilities are directly determined by the relationship between your nutrition and your movement patterns. If it is results you are looking for, a well-thought out training program requires an appropriate nutrition plan As with your training, nutritional needs are completely individual. No two people will have the same goal, lifestyle or metabolism. Working one on one with our members allows us to craft plans around every aspect of their life. These personal interactions also allow for discussion as to WHY and HOW minor differences in your nutritional intake can greatly affect your aesthetics and performance output. Are you ready to make the change? @mitch_gillfurness @cultivateperformance @zz_fitnezz @peninsulapeaknutrition #coach #coaching #team #dream #dreamteam #fitness #health #performance #morningtonpeninsula #nutrition See more

09.01.2022 Our new Strength & Conditioning app customised with easy to follow videos makes programming simple no matter where you live or what gym you go to! Exclusive to Peak we are thrilled to be able to offer this to our legendary members. Absolute gamechanger. @trainheroic

08.01.2022 NEW BEANIES ARE A VIBE @thread_traders @handidthat_ @mitch_gillfurness @zz_fitnezz @cultivateperformance @peninsulapeaknutrition #gym #beanie #black #allblack #spring

07.01.2022 Finally a moment to sit down, just Merry Christmas to you all, the amazing humans we have here at team Peak and beyond. I don’t even know where to start with 2020, however it impacted you, the only way to get through it was to take something out of it and use what was being thrown at you to your advantage.... I think as a collective community we done that Anyway, now is a time to come together, put our feet up, crack the lid open on a couple tins and look forward to what awaits us in the coming months. Lots of things in the mix as always and we can’t wait to level up your experiences here at the gym again in the new year. Our coaches will now take some well earned time off and resume from the week of the 4th, there is a scheduled DELOAD week on the app (28th - 3rd) before we book you legends in for the January block The gym is open 24/7 so we still encourage you to head in anytime you like! We will be floating around somewhere so please get in touch if you need anything. Remember to embrace the grind, love the struggle, and do it with a smile on your face Stay safe and look out for loved ones. @mitch_gillfurness @zz_fitnezz @cultivateperformance @peninsulapeaknutrition @shotbysadler #gym #fitness #christmas #holiday #festive #strong #resilience #somerville See more

06.01.2022 @zac.becher will make his First XI debut tomorrow for the Somerville CC What a great reward for all the hard work you put into bettering yourself mate, week in week out. Get out there and soak up the occasion, looking forward to checking the scorecard tomorrow night ... Good luck legend!! #cricket #debut #somerville See more

06.01.2022 MEET THE COACHES Performance Coach @zz_fitnezz ‘If it’s important to you you’ll find a way, if not, you’ll find an excuse.’ Ryan Blair... We keep things simple. If adhered to, a basic program will be far more beneficial than something fancy. Too often people are looking for the short cut, the ‘magic pill/program’ to get them the results they are after. This is what much of the fitness industry is trying to sell and unfortunately many fall susceptible. Here, at Peak, we understand that getting where we want to be requires commitment and work ethic; there’s no two ways about it. Learn the basics, and do them well. We are after sustainable change, our aim is to make our clients the smartest trainers in any gym environment. Tailoring programs to individual needs is something we take pride in as each individual is different and has their own set of goals; there is no one size that fits all. Whether your goals be to get stronger, get faster, get leaner, lose weight or simply lead a more active lifestyle come and see what we have to offer @mitch_gillfurness @cultivateperformance @zz_fitnezz @peninsulapeaknutrition #coach #coaching #team #dreamteam #fitness #health #performance #morningtonpeninsula See more

02.01.2022 SPLIT STANCE MED BALL PENDULUM For no particular reason I’m fascinated by the ankle and the role it plays in general health and athletic performance. When I saw the Split Stance Med Ball Pendulum by @cresseysportsperformance it eagerly caught my eye had to give it a go for myself. ... Maintaining control is much harder than it seems, it not only challenges the stability of the ankle but as you can see it immediately attempts to throw off the control of the knee and the hip at the same time. Translatable forces such as your foot striking the ground while running or when you’re landing after a jump are both products of challenging your proprioception. Therefore practising drills that develop this area play a huge role in injury prevention. As the ball is moved across the midline the stress absorbed from the ankle can influence what happens further up the chain, so it’s important to keep the movement slow and controlled as you aim to keep everything aligned. For now I’ll keep practising, give them a go for yourself and shoot us a message if you have any questions @mitch_gillfurness @cultivateperformance @zz_fitnezz @peninsulapeaknutrition #ankle #stability #strength #injury #prevention #athletic #athlete #performance #football #cricket #netball #basketball #running #running See more

01.01.2022 MEET THE COACHES Performance Coach @mitch_gillfurness ‘I said it was simple, not easy.’ - Dan John. ... Here at Peak, we preach the importance of self-value and believe that true happiness isn’t defined by how we look, but more importantly how we feel. Through enthusiasm & excitement in a culture driven environment it’s our mission to throw out the modern concept of a gym by creating an unforgettable experience each time you set foot through our doors. We exist to create a dynamic training environment and equip everyday people with the tools needed to reach their health and performance goals. While our concept is kept simple, within an incredibly encouraging environment our supportive vibe will exceed your expectation of any gym. Here we learn the basics & do them savagely better than everybody else @mitch_gillfurness @cultivateperformance @zz_fitnezz @peninsulapeaknutrition #coach #coaching #team #dreamteam #fitness #health #performance #morningtonpeninsula See more

01.01.2022 Alright let’s imagine you have a cup, throughout the week you complete several workouts and each time you do so adds some water into the cup. Do you know how much water you’re pouring, or how much water needs to be poured? So now your cup might be beginning to leak, you probably aren’t aware of what to look for and for someone who wouldn’t know it can be quite hard to measure. ... Without getting into too much detail, overflowing your cup or ‘overtraining’ can include some lengthy risks such as: Stiffness & soreness. Excessive fatigue. Subpar results. Worst case, injury. But how can I manage my cup from overflowing/leaking? *Check your program. *Track your volume. *Wellness scaling. *Dedicated recovery days. *I didn’t realise this until I had finished this post, but all of these are included and monitored in our fitness app, which is exclusive to all members coached privately or online through our services at Peak. We hope this helps you understand that sometimes less is more, especially in times such as these it’s very easy to get caught up in workouts where the only goal is to drive high amounts of volume. Is this doing more harm than good? Is this helping me achieve my goal? Remember we can manipulate our programs with minimal equipment in so many different ways, if this is something you might need help with then send us a message and let’s have a chat @melissawilkinson_ @mitch_gillfurness @zz_fitnezz @cultivateperformance @peninsulapeaknutrition #morningtonpeninsula #training #fitness #gym #overtraining #programming #performance #advice See more