Tenille Maher Training | Sport & recreation

Tenille Maher Training

Phone: +61 403 671 476

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• Sport & fitness instruction

25.01.2022 QUALITY over QUANTITY Okay one of the biggest things I have changed during my time training at the gym I the quality of the exercises rather than the quantity. I used to not be able to fit in everything in 2hr sessions because I would be fixated on doing every exercises for a certain muscle group that is known of (). This has changed so much to me now training for 60-75mins max a day and do focussing on no more than 5-7 exercises. This allows me to strengthen the compound... (most important) lifts and use a few accessory lifts to really complement and help improve. However the best thing about training for quality is that you walk out feeling great but also exhausted and you improve so much more as you are able to recover much faster and therefore continue to grow week to week and vary up the rep ranges, weights and tempos PT info- contact Email: [email protected] @clublimegyms @gymmypt See more

25.01.2022 COMPETITION TIME!!! Win 4 free PT sessions ( one per week) with me to help you in the gym, improve technique and provide a suited program for you! To win ... - tag 2 people in the comments (each comment is a new entry) - share post That’s it!!!! Winner announced Sunday 27th September GOODLUCK XX

24.01.2022 Clients results!!! 6 weeks of work - Down 2% body fat - Down 6kg total PROUD ... 6 week comparison body scan shown See more

24.01.2022 EXCITING NEWS New 12 week challenge is on its way. Let me know if you are interested and have any questions x

23.01.2022 -TOP 5 BODYWEIGHT CARDIO EXERCISES- With the current situation we all face it’s important to keep in routine and on top of fitness. Not seeing it as a falling out but an opportunity to focus on a different type of training and switch it up a little bit. Here are my top all-round bodyweight cardio based exercises to throw into your day whether it be one by one or a circuit. Get creative and enjoy working out at home or outdoors

23.01.2022 Group session Reminder Strength- 6am and 6pm HIIT- 6:45am and 6:45pm (Monday 30th December)

22.01.2022 Client deadlift progress

20.01.2022 Still offering one on one sessions

19.01.2022 Final open spot for 2021 sessions 630 am Monday mornings (30 or 45 minutes)

17.01.2022 #Movement Another exercise to add into your weekly routine is this back squat variation. The medicine ball is a great way to slow down the movement and get the correct depth (not too low, not too high) . .... #GymmyPT #clublimegyms #fitness #personaltrainer #canberra See more

17.01.2022 ABSOLUTELY SPEECHLESS!!! All client spots are full and I am booked out!!! Please message to be waitlisted Thankyou to all my beautiful clients I get the pleasure of coaching x

17.01.2022 Comparison As a teenager we are so obsessed with being ‘the best’, the one who ‘fits in’, has the best hair and the best social media feed, well for some it becomes too much and for about a year I was stuck in the mindset that I wasn’t good enough, sucked in by the world we happen to live in today , one only concerned with your physical appearance and how many likes or followers you have on the most recent social platform. March 2018 I started working out in the gym and I ha...ve never been happier. A mindset now focussed on having fun and enjoying the process in which I am so lucky to have as dominant in my life as it is today. The past 1.75 years have been incredible and have definitely changed my life for the best focussing so much more on myself and improving every time . #gymmypt #clublimegyms #personaltrainer #fitnesstransformation #20months #lifestyle #health #fitness #clublime See more

16.01.2022 GROUP SESSIONS From 30th of December group sessions will be available and held at Cisac club lime (no membership required) for Monday and Wednesday mornings and evenings. 6am and 6pm strength, will include your written program to complete with my guidance and assistance. Than followed by 6:45am and 6:45pm HIIT sessions. No upfront commitment required online booking 24hrs prior is the only requirement (for strength, however HIIT is fine) and will pay either session by session or week to week. PM me for anymore info xx (Great alternative to get in sessions for a less expensive cost) Thanks Heaps Tenille

16.01.2022 HOME TRAINING GUIDE ebook avaliable. Drop your email and I will send it through. Good intro to how a home workout is designed, how I design my programs, how it will be delivered and what it will include Tenille xx

15.01.2022 Hip thrusts To continue from last post it is important to start all movements with a less demanding and much less stress way of performing the exercise initially to avoid injury, pain, fatigue and overall progress. All my clients do the basic movement pattern of all exercises before moving onto the conventional exercises to make sure the technique and movement pattern is understood and the muscle memory for the movement is almost automatic. The hip thrust can have a small range of motion and may seem like an easy exercise but done correctly is very difficult and therefore technique is important before adding weight/ load or increasing range of motion

14.01.2022 ITS BOOTCAMP TIME!!! Continue to chase those goals LETS JUST SWITCH IT UP A BIT

14.01.2022 HOODIES AND T-SHIRTS Taking orders for hoodies and shirts (be ordered by Friday). Two hoodies and shirts avaliable classic style extremely warm and thick with the logo on the back and a plain front. Hoodies - avaliable in light grey and black T-shirt’s- avaliable in black or white ... Message for more information and size guide Tenille x

14.01.2022 PT spot open - ongoing sessions

13.01.2022 KNEE REHAB A few of the movements/ exercises I have been aiming to incorporate 2-3 times a week to help reduce my knee pain and focus a lot on technique. For each I have been aiming to control speed, direction and depth specifically avoiding any incorrect movements (such as knees caving in or out) and pushing more through my heel rather than my toes which has been a huge contributor to the pain overall

12.01.2022 DEADLIFT focussed session for today’s lower body day. Honestly didn’t know if I was sweating or crying but we did it (if you watch till the end of each exercise It is very much struggle town yeah thanks hip thrusts) - Exercises 1. Deadlifts deadstop - 4x8 increasing the weight a little over the sets (shown is set 4 at 80kg, which followed 75kg, 72.5kg and 70kg) - 2a. Split squats w KB- 4x10 reps on each leg (touching KB to floor for the most range) - 2b. Hip thrusts (const...ant tension with band) 4x12 reps - 3. Lying bridge (ascending ladder) w 20kg deadball. Went like 1 bridge, 10 sec hold, 2 bridge, 10 sec hold, 3 bridges, 10 sec hold.... till 10 bridges DONE! #gymmypt #personaltrainer #legday #clublimegyms See more

12.01.2022 Hey I’m Tenille and the owner of TM Training, your ultimate and holistic personal training experience. What is my focus and what got me to where I am today? I first started out in the gym when I was 16 after playing team sports for my whole childhood I was looking for something that would allow me to both rely on myself but also allow me to challenge myself and I have never looked back since. ... Starting out not knowing what to do I got into some classes and fell in love with exercising for both the physical and mental benefits and it’s changed me ever since. I completed my cert 3 + 4 in Fitness knowing that being a Personal Trainer was an absolute dream job and the support I had was incredible. A speedy and jam packed 6 months of cramming in the study I finished my course and began my career in the fitness industry. The best 18 months ever and I am so grateful for my amazing clients I have the pleasure of working with each week and helping them grow both in and out of the gym TM Trainings focus is: - Women’s strength and functional training - Introduction to day to day habits that help reach and create a fitter lifestyle - Nutrition education and tailored macro/ calorie counts - Finding confidence to train yourself, understand different exercises and there purpose, find something you enjoy and want to do - Find confidence in yourself What I offer - 1 on 1 face to face sessions (from a gym location) - 1 on 2 face to face session - 30 or 45mins - Programmed sessions - All inclusive app access - Nutrition education and macro/ calorie targets - Weekly check in forms - Constant support Message for more info, all spots are almost full for 2021 unless clients wish to discontinue so get in quick for my final available spots!!!!

12.01.2022 2020 wrap up I cannot thankyou all enough for such a wonderful and absolutely successful year of working as a PT. Ready to go back for some more exciting changes and results in 2021

10.01.2022 Are you ready for a new you? Is your goal to improve your health and fitness in 2021? Come try personal training sessions to keep you motivated and on track to hitting those goals and take the guess work out of your training. ... Spots available for 2021 (from Jan 11th) Tuesday- 530pm Wednesday- 830am

09.01.2022 As much as I love training by myself. Group sessions make these tougher workouts much easier

09.01.2022 NUTRITION We hear a lot of things like abs are made in the kitchen or food is medicine and its not entirely incorrect it can be that simple. We can all distinguish between something that’s healthy for us and something that’s not and to find a balance between the two (still getting all the nutrients you need but also being able to eat all the things you enjoy) is as simple as choosing a healthy option 8/10 times. If you choose to focus on the majority rather than perfect or imperfect as we know consistency and long term changes = results and benefits #fitness #nutrition #personaltrainer #gymmypt #clublimegyms #gym #healthyeating #food #balance

09.01.2022 Taking on new clients!!!

08.01.2022 LIFESTYLE We all have our own little ways of keeping on top of things these days whether it be meditation, a stroll, a movie or even just an early night sleep by at some times with 101 things flying at us it and everything just seems like it’s hitting the fan it’s so easy to forget the positives. Don’t loose sight of what’s actually important and what you can and can’t control. I honestly believe the power that a positive mindset is the strongest power anyone can have and i...t all starts with being able to control how you view things and seeing it from a perspective that is positive rather than negative. One of the ways I start my day is by writing down 3 things I am grateful for each day and I want you to do this as well for the week to give some ideas and what I believe are somethings that really influence me day to day #personaltrainer #pt #canberra #clublime #clublimegyms #health #growthmindset #mentality #positive #happy #fitnessandhealth #grateful #holisticapproach #lifestyle

08.01.2022 BECOME APART OF THE TMPT TEAM!!! Set some New Years fitness goals? Don’t know how to achieve them on your own? Want constant support and help along the way? ... I’m here to help!!! I have a few opening spots for 2021 sessions starting from Jan 11th Please message or contact if you are interested or have any questions at all

07.01.2022 Two of my clients following their programs perfectly for the past month and it has shown just how much consistency works First client lost 7kg Second client lost 8kg So proud to continue working with these two to get closer to their goals. (Video shows tracked progress over the month of body weight changes)

07.01.2022 LAST CLIENT SPOT REMAINING

05.01.2022 Client spotlight 55KG sumo deadlift for 6 reps PROUD AS ALWAYS!!!

05.01.2022 BOOTCAMP TIMES Monday- 5:15pm and 6pm Wednesday- 5:15pm and 6pm Thursday- 5:15pm and 6pm Saturday- 10:30am ... (Starting this Saturday 28th March) We will run this for as long as possible and will adjust as necessary x

04.01.2022 Client progress Box squat 4x 6 reps 65KG (15KG PB)

04.01.2022 Session spots now available Tuggeranong club lime and pink 330pm and 530pm Monday’s

03.01.2022 LEGGIE DAY workout for you all 1. Barbell squats 3x10 2. Barbell hip thrusts (1 and 1/4 x3 reps) 4x8 3. Barbell reverse lunges 4x8each leg 4a. Barbell Romanian Deadlift 4x12... 4b. Hyper extensions 4x12 Go get it

02.01.2022 Clienr deadlift progress

01.01.2022 HIP THRUSTS By far one of the most rewarding exercises to strengthen a majority of the posterior chain is the hip thrust. It not only targets the glutes but the hamstrings, calves and lower back allowing for a great way to strengthen so many muscles at one time and therefore getting more out of one movement. It is also one of the most important movements to develop as the hip hinge is one of the movements we do everyday therefore making life tasks easier and more achieveable... at any age. . . This variation with the band is a great way to add some resistance to the movement and focusing on technique before advancing to the Barbell hip thrusts. . . #personaltrainercanberra #personaltrainer #canberra #letsgo #fitness #health #training #movement #lifestyle #clublime #gymmypt#clublimegyms See more