Reece Groenendal Personal Training | Fitness venue

Reece Groenendal Personal Training

Phone: +61 478 804 443

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25.01.2022 Exercise of the week - DB Skull crushers . These bad boys will primarily focus the long head of your triceps (the biggest of the 3) so if you haven't done them before you should definitely try them. . Tip 1 - Having your head half off the bench allows you to lower the weights down further, giving you more of a stretch in your triceps.... . Tip 2 - Have your elbows in line with your forehead to keep your triceps under constant tension. This will also take uneeded stress off your elbow joint. HOWEVER, this can be a comprising position for your shoulder so make sure you're comfortable with the movement before progressing with heavier weights. Enjoy!! See more

24.01.2022 A lot of people think working with a trainer is like a magic pill that will make all their health and fitness dreams come true. . The reality is, a trainer is there to guide you in the right direction and teach you how to be better, not magically turn you into an athlete. . Here are a few tips to help you get the most out of your trainer ... . One thing I forgot to add is that if you don't know something, ask. It's our job to teach so don't hold back with the questions! @ Anytime Fitness See more

22.01.2022 Moving locations! . Just letting you all know that as of next week Anytime Fitness Manunda will no longer be the main gym I work out of and I will be moving over to Anytime Fitness in Edmonton instead . As such, I'll no longer be taking on any new clients in the Manunda gym. All existing clients will not be affected ... . With the move I've had a few spots free up for face to face training on Tuesdays, Thursday's and Fridays (before 12 on Fridays) and also an 11am slot on Mondays. . These slots are very limited to be sure to get in touch if you've been thinking about 1on1 coaching! See more

18.01.2022 Exercise of the week - Straight arm lat pulldowns. . These ones are one of my favourites to warm up the lats before moving into bigger exercises and it's very easy to create a mind muscle connection and put the focus on the right areas. . You can do these either standing up straight or leaning over slightly. I prefer to lean over slightly to get more of a stretch but you do you!... . Like I said earlier, I tend to use these as either a warm-up or later on in a workout once the bigger movements have been completed . Technique tip - If you feel this in your triceps, start off on a lighter weight and really focus on using JUST your lats. Keeping a slight bend in your elbow and keeping that angle the same throughout the movement may also help with this issue. See more

17.01.2022 Training techniques . Everyone knows that in order to make progress, you need to make things harder and harder so that your body has something to adapt to. . The most common ways are to;... A) Increase the weight B) Increase the number of reps C) Increase the number of sets . All of these options are perfect, but there's a number of other techniques that you can use in order to help your muscles grow. . Over the next few weeks I'll demonstrate some of these techniques, starting off with something called 'tempo contrast'. . An example of this is using a 5 second eccentric for 4-5 reps, and then using a 2 second eccentric for the next 4-5 reps. . This helps utilise different muscle fibres because of the different type of muscle contractions. . Give this a go if you haven't already and let me know how you get on See more

16.01.2022 "LOWER" . This is one of the many reasons why a trainer can be a useful tool. . Sometimes when doing exercises, you'll FEEL like you're doing them right and to maximum effectiveness, but having a trainer watch and assist you from time to time can offer a new perspective to make sure you get the most out of the exercise.... . In this exercise, Jess FELT like she was going low enough, however looking from the outside I noticed straight away that she could go a lot lower and work her quads harder by doing so. See more

13.01.2022 Exercise of the week - Bulgarian split squats . Bulgarian split squats are a great unilateral exercise that I include in almost all of my programming. . I specifically like this exercise because by a couple of simple form changes, you can put more of an emphasis on certain muscle groups depending on what your goals are.... . For example, in this video you can see that I'm pushing my knee forwards past toes which puts more of an emphasis on my quad muscles. . If I wanted to hit more glutes I would lean my torso forward slightly and try and keep my knee more over my foot rather than pushing in forward. - Exercise tip - Try using something in front of you to hold on to for balance so that you can put your full weight through your working leg and don't have to use your back leg to balance. HOWEVER, don't cheat by pulling yourself up with your arm See more

12.01.2022 Awesome work from this one!

07.01.2022 Client spotlight . This is my client Alisha's result over the past 10 months! . We started off tracking calories religiously until Alisha had reached a weight she was happy with, and from there we just track occasionally to make sure that she is still on track with the calories/protein.... . This result is from weight training 3/4 days per week, while still having the occasional break for holidays etc. . A big contributing factor to this transformation is that Alisha enjoys the training. Remember this when coming up with your next plan, if you don't enjoy it you won't stick to it! See more

06.01.2022 Holly pumping out 14s like they're nothing those 2500 calories a day might have something to do with it

03.01.2022 Slow and steady wins the race . Just wanted to share with you guys what the beginning of a fat loss phase often looks like. . This is the first 4 weeks of this client's fat loss phase and as you can see has made some amazing progress already.... . Usually you'll see a sharp initial drop in weight due to water loss etc and you'll then see the progress flatten out a bit. . After that initial drop, anything above 500g of weight loss per week is considered a success in my eyes. . When that number eventually lowers to less than 500g of weight loss per week, we altar something like the step count, calorie intake or energy output to ensure that the weight keeps dropping and we don't hit a plateau. . Tip - Instead of changing something as soon as your weight stalls, try giving it at least 2 weeks to make sure that it's actually stalled before you change anything. . Sometimes it can stall because of hormonal changes and water weight etc so by waiting 2 weeks you give your body a chance to settle back to normal and then you can go from there. See more