Physicalkulture Personal Training in Blacktown | Gym/Physical fitness centre

Physicalkulture Personal Training

Locality: Blacktown

Phone: +61 430 643 513

Address: 17 Patrick Street 2148 Blacktown, NSW, Australia

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• Gym/Physical fitness centre
• Medical and health
• Fitness trainer

25.01.2022 Hi everyone , Now that we’re in Feb, I won’t be available for Saturday sessions regularly as soon I’ll be back to teaching. I will leave one Saturday block a month open as a catch-up however. Timetable Slots for this week:... 1. 10:00am, 4:30pm, 5:00pm Wednesday For program updates, they’ll be ready by tomorrow morning at the latest! So, don’t fret if you haven’t seen a new spreadsheet, app update or otherwise . That’s it for updates! If you’d like a short read : Just some thoughts , despite the author’s suggestions in the article, not all research shows higher frequencies are necessary for optimal muscle growth. Certainly however, higher volumes are - which is why some of you, depending on what training cycle you are in, will be prescribed higher volumes than usual. Enjoy your Sunday .

22.01.2022 Hi everyone , This week I've got the following spare slots: 1. Wednesday @8:30am, 6:00pm 2. Thursday @6:00-7:30pm... 3. Friday @4:30-6:00pm 4. Saturday @9:00-11:00am As you will probably have noticed, I've quite a few spare slots available - importantly, this in preparation for the Christmas period where I will be away from the 24th December 2020 - 4th January 2021. For the next few weeks, spare slots will be available to provide booking opportunities ahead of time to keep sessions squared up over the holiday period. Contact me ASAP if this arrangement is inappropriate for you, and if somethign else needs to be worked out. Cheers! Lastly, I simply wanted to share a link to another reading if you find it interesting : I take away the following from it: "This suggests that there is a biological basis for organisms to be causal agents, rather than passive observers, in their interactions with the environment. The exercise of choice allows organisms to select behaviours that will optimize rewards and minimise punishments, or at least to perceive such effectiveness. In regards to your health and wellbeing, I think it's incredibly important we realise that we can be agents of change in our own lives. Circumstances may vary but we are left with the chance to productively respond to them - each day provides another chance to do so. Alright gang, that's it, see ya'll soon!

22.01.2022 Hi everyone We’re back to normal from this week . Additional slots this week are as follows:... 1. Tuesday @5:00pm 2. Thursday @4:30pm 3. Saturday @9:00am For those looking for a quick, convenient and tasty recipe, check out the link below . Alright, that’s it gang. See you all next week .

20.01.2022 Hi everyone , Just a quick update before the Christmas break, please contact me now/ASAP if you have any questions or concerns regarding scheduling. I’ll be breaking from December 24th up until the January 3rd. From the 4th onwards, for two weeks I’ll have Thursday and Friday arvo and Saturday morning open for catch-ups .... Just a quick read for those interested : Yet another well written article disputing common myths about pain and dysfunction such as rotated or misaligned hips. Your body is tougher than that. Alright gang, that’s it - see ya for one more week before we break!

20.01.2022 Hi everyone , Just a brief update, I’ll be too busy this week to take on spare slots unfortunately. Here’s a quick watch it you’re wondering about the role of Hypertrophy (training to increase muscle size) and its interaction with gaining strength.... Cheers everyone, Have a great week

17.01.2022 Hi everyone , Just a brief update for this week, I've got the following spare times: 1. Tuesday @5:00pm 2. Thursday @5:00pm ... That's it! For your weekling learning I highly recommend this Podcast from Barbell Medicine on Progressive Overlad (or...loading). https://podcasts.google.com//dGFnOnNvdW5kY2xvdWQsMjAxMDp0c It's fantastic listen and will challenge the idea that simply "adding load to the bar" is the best way to drive progress. Alright, that's it! Speak soon gang.

15.01.2022 Hi everyone , Just a quick heads up about spare slots next week: 1. Tuesday @10:30am 2. Wednesday @10:30am... If you would like to make a booking regarding a first consultation, simply ask below or send through a message . And your reading for today, a short but good one : What a title - it sounds negative, but give it a read, *basically* we are always going to find our spine in a flexed position even when we assume it’s neutral. I’m trying to my best to change my own language when training clients around this information, but that will still take some time. As it was put in the article, what matters more is preparation over anything else; that is, build up your strength, endurance and ability to perform a wide variety of tasks. That’s probably more important than fearfully avoiding one certain position, especially with regards to back health. Alright everyone, that’s it and I look forward to seeing you all next week!

07.01.2022 Hi everyone Back to normal updates after a hectic few weeks of wrapping up my latest teaching intake with AIPT. Hopefully the newsletter should be back on track for next month too.... This week’s spare slots are as follows: 1. Monday 6:00-7:00pm, 2. Thursday 10:30am, 6:00pm. A fantastic reading for those interested in muscle-growth : Alright, that’s it everyone...enjoy your Sunday!

06.01.2022 Hi everyone Just wanted to provide a quick update, I’ll be opening slots across the following times:... 1. Thursday 6:00-7:30pm 2. Friday 4:30-6:00pm 3. Saturday 9:00-11:30am This will remain the same up until Christmas Eve, please contact me ASAP if you’d like to a lot in some extra sessions pre-Xmas break. Cheers! Just some light reading too : Two articles discussing the dynamic nature of technique and why there’s no such thing as perfect technique. Instead, we will strive to operate in a practical normative range that helps us perform reliably across time. Constraints such as how we set up your exercise and the environment provide learning opportunities - for instance, if I make you hold a dumbbell in front of you, you’ll probably squat with a more vertical back and knees forward - without me even saying anything! Why does this matter? Well, we need to recognise that technique can’t be taught top down as a singular model. Instead as people we develop a working technique that improves over time, with practise. As a Coach, I do my job best when I set up the best environment for your success and encourage you to learn how to self-correct your own technique based on the demands of the task and constraints in play. Lastly, constantly correcting and demanding perfection only hurts progress and discourages individuals. Readings are below https://www.bettermovement.org//a-systems-perspective-on-m https://www.barbellmedicine.com/blog/on-perfect-technique/ Thanks gang!

06.01.2022 Hi everyone , I’m back to regular operations from tomorrow (4th Jan). Nothing special to say here, except, if you’ve got any concerns regarding scheduling please contact me ASAP - otherwise you should have all received a text message from myself today . No matter the year, no matter the circumstances, let’s all try to do our best to take care of one another and our health; it’s one of the few things we have direct control over .... Cheers everyone and looking forward to training again!

04.01.2022 Hey gang , This week in particular will be hectic getting everything together for the 8-Week Challenge, so, unfortunately I’ll have no spare slots . That being said, I’ll be excited to share a little bit about each competitor this week!... Also, if you’d like an interesting read regarding training and mindset...link is below!

04.01.2022 Hi everyone , We’re going to have a condensed week due to the upcoming Public Holidays: 1. Friday, closed 2. Sunday, closed ... 3. Monday: 8am - 4pm. I won’t have any spare slots this week as I’ll be catching up in advance, however, for some clients I’ll simply need to catch-up a week later due to time constraints. Current clients, bear with me as I figure out the schedules, and, if you could, just let me know if you’re going to be unable to make any sessions or have extra, temporary availabilities. Also, for a quick yet useful watch, check this video out . Just quickly, I would replace running technique with, running programming, I.e. building up slowly, but the rest of it is pretty spot on.

03.01.2022 Hi everyone , Just briefly on times, I’m still running catch-up sessions until the end of January and will continue to consult with clients one-to-one about times if necessary. I will start posting spare time slots again come February . Weekly Reading : High Load vs. Low Load Training.... Just briefly, training across a spectrum of rep-ranges may impart a more robust hypertrophy response as fibre specific adaptations may occur. Limiting rep ranges used may have benefits for specific outcomes, I.e. you need to test your 1 Rep Max, but it’s probably not beneficial in the long term. This is why when programming we may either cycle rep ranges across programs, or have a spectrum of reps within the program. This may look like performing 4-Weeks of 8-10 and 4-Weeks of 6-8 reps respectively OR within the same program, having 4, 6 and 8-10 rep/rep ranges across exercises 1, 2 and 3. Well, that’s it for the week! Looking forward to Training soon .

03.01.2022 Hi everyone , Just a quick update with some spare slots this week: 1. Tues @5:00pm 2. Thurs @4:30pm, 5:00pm... Secondly, a reading if you're interested : I've linked a research paper below discussing the effects of training to failure vs. staying shy of failure. Although the concluding remarks state that going to failure is roughly equivalent to not-going to failure in regards to strength & hypertrophy outcomes (1), it has been shown in other research that going to failure causes muscle damage that may impact upon recovery and inhibit force-production adaptations (2). So, let's work smarter and not necessarily harder. Save those all out efforts for the occasional push on more-likely-than-not, isolation movements and stay more conservative with larger lifts which we use to track progress and drive the bulk of progression. (1) https://www.researchgate.net//345597197_Effects_of_resista (2) https://medium.com//why-athletes-should-not-train-to-failu That's it everyone...enjoy your Sunday and see you next week!

02.01.2022 Hi everyone , Just a quick update, one more week and then we’re back to spare slots being posted from February . This Tuesday is of course the Public Holiday, Vibe’s opening hours are between 8:00am - 4:00pm. ... I’ve just released the January edition to the Newsletter. No article to be posted below, but for those who aren’t on my subscriber list and would like a copy of the Newsletter simply message me . Thanks everyone!

01.01.2022 Hi everyone Just a quick update for this week, I’ll be teaching Thursday night from 6:00-9:00pm and Saturday from 10:00am-4:00pm.... Spare slots are as follows: 1. Wednesday @5:00pm, 2. Thursday @4:30pm That’s it! Barbell Medicine has finished a five part series on training with hip pain, covering various conditions, findings regarding outcomes of these conditions, training protocols and more. It’s quite an encouraging read. I recommend you take a look, especially if you’ve dealt with hip pain before - the link is below . Thanks everyone!

01.01.2022 Hey gang , Just wanted to lift up these two gentlemen who put up their best efforts today at Black Flag Barbell for a Powerlifting Comp . Really proud of their successes and fighting through what can be really long and tough sessions (starting at 9:00am and being done by 1:30pm).... Congratulations Konstantin Geldard and Leigh Cole. It’s always a pleasure seeing you two grow in your strength, physical fitness and confidence .