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25.01.2022 Sharing my secrets a little bit here but this really is the ultimate Glute/Booty workout. It’s great because it doesn’t trash the legs too much for running and you really do get that nice juicy burn in all the right areas. No need to go heavy with these exercises as flutes are stabilises and will be working overtime already without unnecessary weight. Next time you’re at the gym give it a try! Better yet...take a selfie of your booty in the mirror, perform this exercise twice a week for 6 weeks and compare the differences. You’re welcome YourWorld Adelaide

25.01.2022 Want to try a full body workout this weekend? Why not have a play in the Basement with ‘The Torsinator’? I’m a big fan of this piece of equipment as it encourages full drive from the hips to the shoulders which is fantastic for athletic development and overall strength. Also a fantastic way of engaging the core and getting some great torso rotation. Definitely a favourite. I’ve written the program I performed today on the board downstairs. Enjoy and let me know how you go. Happy long weekend everybody!

18.01.2022 Day 1 of Booty Bible Challenge and the taste buds are very satisfied with tonight’s meal! Alas my poor booty has been a bit neglected the last 3 months as I’ve been focusing predominantly on Abs and a 6 pack. Very pleased with the results in my abs but I found with the fat loss my bottom has begun to run the risk of flattening. Time to start tweaking the program a bit to build the bigger muscles around the glute area. Exercise program has commenced and tonight’s nutrition tweak was celebrated with a Venison Stroganoff. Yummo!!! Venison is a very caring meat and packs a lot of flavour and protein. Definitely a winner! #protein #glutes #bööty #muscle #macros #trackingmacros #shredded #venison #venisonrecipes #healthymeals #performance #abs

18.01.2022 Life is like a barbell. At the end of the day whether you rock up or your don’t...it’s all on you! LOVE THIS

14.01.2022 CAFFEINE for PERFORMANCE & FAT LOSS Probably the only weight loss and performance supplement out there that actually does work! Studies have shown that caffeine (when taken correctly) can: Decrease perceived effort (make exercise feel easier) Boost fat loss ... Make you more resistant to fatigue Increase power output Increase muscle endurance Increase strength Increase anaerobic performance Most of caffeine’s benefits are a byproduct of its ability to increase the amount of catecholamines (chemicals that trigger fat burning in your blood), which also raise you basal metabolic rate. You should know that your body begins building a tolerance to caffeine almost immediately, and the higher your tolerance is, the less effective caffeine will be for enhancing performance and fat loss. Therefore, if you want to get the most out of caffeine only use it a few times a week and before your most difficult workouts. I usually use a No Doz tablet before I do intervals. If fat loss is your optimum goal then use caffeine daily for 2-3 weeks and then take a week off to reset your tolerance and preserve its effects. As a health professional would I recommend the benefits of caffeine for enhanced performance and fat loss? Absolutely. I use this method myself and it’s proven to work well. REFERENCES Robertson D, Wade D, Workman R, Woosley RL, Oates JA. Tolerance to the humoral and hemodynamic effects of caffeine in man. J Clin Invest. 1981;67(4):1111-1117. doi:10.1172/JCI110124.

13.01.2022 I’ve always been fascinated by how bodybuilding professionals carb load before an event to make their muscles ‘pop’ out. I thought I’d give it a try myself and was quite amazed. Ha ha, maybe you can get an overnight six pack Now to think of catch headlines to advertise carb loading for beach body ready abs

12.01.2022 Day 1 of giving up caffeine for a week. If you see me in the gym and I look like I’m capable of biting you - I probably am There’s no surprise that caffeine loses its performance and fat burning effects after you’ve been taking it for a while. Our lovely bodies are professionals at adapting that’s for sure. For ultimate performance benefits it’s best to cycle your caffeine intake with 2-3 weeks on and 1 week off. After a week off you really feel the effects which is FANTASTIC! First things first though...the week of no caffeine See you all in class! I can’t promise I’ll be friendly but I will be proud you rocked up and didn’t use the heat as an excuse

11.01.2022 STRENGTH- Such an empowering journey! On November 19, 2019 I attempted my first chin up in a long time. It had been a really stressful 3 months and my life game plan was all out of whack. Saying yes to too many projects, working too many jobs, eating for convenience rather than purpose and basically burning out. Even after a year of solid cross-fit training 3xs a week my chin-ups had diminished and I could now only do a maximum of 5 of them and even they were band assisted.... Each week, every Thursday I persisted at them though. I also made some lifestyle changes that incorporated work, life balance. Today I’m that person at the gym that can rock up to the chin-up bar and rock the chin-ups like I’ve been doing them every day for breakfast my entire life. Thing is, people only see the results...they don’t see that defeated person on November 19th that was beaten enough to finally make changes; they don’t see the small, gradual changes every week...the grind and the persistence to get to the goal. I guess that’s what makes the journey so fucking epic. #earnyourtitle YourWorld Adelaide See more

09.01.2022 Saturday workout of the day. Video in previous post. There is something sadistically satisfying about venturing into the City early on a Saturday morning bright and fresh and ready to rumble whilst everyone’s either still drunk or hungover and trying to find their way home.

07.01.2022 Don’t stop. When you feel like quitting the most is the exact moment before the miracle happens! September last year was an all time low in my running career. For the life of me I just could not find any joy in running. Each training day day had me battling a plethora of excuses as to why I should just throw in the towel and call it a day. I know this pattern in myself well. I’ve been here before many times and not just in my running life. Luckily time and life lessons has ta...ught me that these phases pass. Far out they feel rotten at the time though! Desperately I messaged my coach Andy DuBois and asked him not to let me quit. He knows me well and has witnessed many highs and lows in my running career. We modified my training plan with more of a focus on fun and less on time, wrote a list of what’s holding me back from training and how we can modify (you’re a legend Andy) and I basically just put my head, Swire a shit loads and did what needed to be done despite the lack of reward. Three months I did that for and nearly every week I had a resignation letter in my head that I planned on sending to my coach. Every week I battled those frickin excuses telling me not to get out of bed and to just quit and move in from running. It was tough. Now we are mid way through January and my running times are better than they’ve been in a long time. My running is back to being the highlight of my week and each run brings me joy and excitement (even though they kill me at times.) I have a clear vision of what I will achieve this year and confidence that I will achieve. This is the best I have ever felt for a while now and it’s reflecting in every part of my life. I am an athlete again. Thank God I didn’t quit and thank God for good people like Andy who kept believing in me and didn’t allow me to quit. In return I hope that anyone reading this story today retains the courage to just keep on going - the miracle is just around the corner See more

06.01.2022 Fasted Cardio? From a performance perspective I just don’t get it! My ultimate goal each week is to either maintain or increase the performance of last week. This requires a certain degree of effort (that’s an understatement) and effort requires energy. Where does energy come from? FOOD! Eating carbs gives me the energy required to hit those extra speeds on my intervals and consuming protein in the morning bumps up protein synthesis rates and in turn suppresses muscle breakd...own. There is NO WAY in hell I’m going to sacrifice potential strength and performance gains for what? ....fat loss? First and foremost, it is shortsighted to look solely at how much fat is burned during an exercise session. The human body is very dynamic and continually adjusts its use of fat for fuel. Second: There is actually NO scientifically supported evidence that fasted cardio actually works. Even studies that did have a positive fat loss effect for fasted cardio had extremely high P values and the results were so minuscule that you’d be better off just exercising an extra minute each day. My go to pre cardio fuel is 160gram tub of yoghurt and a banana. Quick, cheap, easy and digests quick. Respect your body. Don’t do fasted cardio...it’s lame! See more

03.01.2022 Saturday workout of the day. Athletic Conditioning. A lot of people get trapped into thinking that you’ve always got to lift heavier in order to gain strength. In some aspects this is true but just like any decent recipe, adding those little extras can absolutely make the recipe. This workout is fantastic for activating the glutes, stabilising the pelvis and encouraging that beautiful symbiosis of shoulder to hip flow that is essential for developing athletic power. Complete workout is written up in the Basement Downstairs. Enjoy