The Performance Pit in Randwick, New South Wales, Australia | Fitness trainer

The Performance Pit

Locality: Randwick, New South Wales, Australia

Phone: +61 423 377 469

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25.01.2022 BUSHFIRES DONATIONS GO OUT The Performance Pit raised $1500 over the past 4 weeks largely thanks to clients, friends and families. Thank you so much for reaching into your pocket and donating. So much appreciation goes out to you all. The first donation goes out to The Mogo Local Aboriginal Land Council. Hopefully the money helps on the ground.... I would love to give the other portion to another smaller charity. This is where I need your help, do you know of a smaller charity that could do with it? A lot of the charities I’ve looked up have hit the goal of donations. Please comment below.

25.01.2022 WHY HOME COOKING IS BETTER A single portion of takeaway curry can contain over 1,000 calories and a huge amount of saturated fat, salt and sugar. You’d need to cycle for about three hours to burn it off. Yeah no thanks.... Cook your own, with no exercise punishment or guilt and ENJOY it knowing you’ve made a more nourishing choice in regards to your health. Here are some lower calorie/healthier swaps: Replace or supplement meat with tofu, beans or pulses and vegetables such as spinach or kale. Cut back on oil you can simmer onions in stock instead of frying. Replace cream with low-fat yoghurt or light coconut milk. Use a little plain flour to thicken sauces instead of adding ground nuts. Always remove visible fat and skin from meat before cooking. You can enjoy a Thai red curry with rice for less than 360 calories if you use tofu rather than chicken, choose light coconut milk and slash the amount of oil. Let’s also remember WHY your mums chicken soup was so healing when you were sick as a kid or why her cooking in general tastes better - it’s quite literally cooked with love. No one in a fast paced stressful kitchen is cooking with love... cook your own, take your time, enjoy the process and your food will be not only digested better but also taste better. Hope you ’d the article

24.01.2022 Monday Myth Most likely not. Delayed Onset of Muscle Soreness or DOMS is a word people throw around a lot if they have had a killer workout from the previous day or days even. ... Generally speaking if you have DOMS it’s usually to do with a few things. 1. You have just added a new movement to your program, usually first week of a new program. 2. Haven’t exercised in a while. 3. Overtraining, which is very common. So if you are in to your 3rd or 4th week of the program and your body is still getting sore, most likely telling you that it needs a rest and you haven’t recovered enough. So use these signs to tell if you have had a good workout instead of DOMS. 1. You finish your session feeling better than you did when you walked in. 2. Getting your heart rate in that 60-75% of your MAX rate. This is determined by using the 220-age. For example if you are 30 your HR zone should be between 115 and 145. 3. You are lifting in your appropriate RPE scale. RPE stands for Rate of Perceived Exertion, we want to aim for 7-9 when it comes to strength training. 10 is can’t lift that last rep, 9 being you have 1 left in the tank. 4. Your volume or intensity creeps up each week without losing form. Let’s say you are on a 50kg Barbell back squat for week 1 for 5 sets of 6. With the same depth and technique for week 2, you increase the number of reps or sets or weight then you are heading in the right direction. Don’t just the chase the DOMS! Don’t believe in the no pain no gain BS! Hope you the article.

24.01.2022 Workshop with the guys @therunningroom @imovephysiotherapy done and dusted. Today they covered the topic of niggles and injuries and the fact that the best thing to do is not cease training but see a physio so you can work together with your trainer to keep training. Thanks the Pit Crew for turning up and putting your learning caps on for the morning. Very appreciative. First of many workshops .

21.01.2022 MONDAY MYTH Probably the best time of the year to post this one. A lot of people are wanting to start 2021 on the right foot and shred a few kilos. A lot of companies are promising fast and easy weight loss, using some kind of celebrity backed diet that’s going to tempt you to buy in. ... Fad diets are bad because the don’t address the problems that caused you to gain weight in the first place. A majority of the time, once your done with the diet you go back into old habits pretty quickly. These diets are also bad because they eliminate foods that aren’t bad for you, causing you to be in a deficiency of vitamins and minerals. Look for the signs- You know if it’s a fad diet if it fast and easy weight loss elimination of certain food groups requires to buy supplements that states burns fat, boost metabolism, aids fat loss no need exercise highlights foods, such as grapefruit, lemonade or a special soup. Don’t be swayed by these. Stick to your healthy eating guidelines, don’t expect to lose the weight straight away because you certainly didn’t gain that way straight away. Be realistic and set up habits that will give you long term results. Hope you the article

20.01.2022 SELF AWARENESS Building self-awareness is probably the most important step in building maximum potential for yourself. In to order move forward, we must delve deep to understand what has been holding us back- ourselves . To begin this process, ask your these 10 questions: 1. Why am I training? 2. What purpose does the training fulfill in my life?... 3. What are the goals that are most important to me? 4. Why are these goals important to me? 5. How do my goals fit into who I want to be as a person? 6. How do my goals fit into the purpose that my training serves? 7. When am I having the most fun training? 8. What makes me feel the most like myself when I train? 9. How do I respond to discomfort when I train? 10. Am I avoiding discomfort? If so, why? www.theperformancepit.com

18.01.2022 WHY IS THIS SO GOOD? Ezekiel bread is a flourless bread made using a variety of sprouted grains. The grains are mashed into a dough-like texture and baked. Sprouting grains increases their nutritional value. Some researchers have suggested that sprouted grain could be a part of a global solution to boost nutrition. Ezekiel bread is a whole-grain product. Whole grains are better to have in your diet thanhighly processed grains, such as white flour. In addition to wheat,... Ezekiel bread contains barley, lentils, spelt, millet, and soybeans. Why should you eat Ezekiel bread? Easier to digest due to the sprouting process Nutrients are better absorbed Anti-inflammatory Good Source of Niacin, selenium and manganese It is quite literally one of the healthiest breads around. However gluten intolerants steer clear!!

16.01.2022 SELF SABOTAGE A good number of people would of started training or jumped on a membership to a local gym in January. Maybe even some kind of health regime or embarked on fitness journey. If you are still on track, kudos to you . There’s also majority of people that would of stopped and are looking back as to why this might of happened. We all have individual triggers that push us to behave in a way we tried not to. ... Trigger unhealthy behaviour feeling rewarded A good example of this Stress being back at work grabbing a pastry with your coffee feeling relaxed UNFORTUNATELY FOR US, BREAKING A HABIT ISN’T EASY! One method has been shown to be potentially successful in maintaining habits is vigilant monitoring, like paying more attention to your behaviour and the moments where relapse is possible, combined with counter-conditioning behaviour that replaces the less healthy response with a healthier one. - Shane McLen For example Stress at work grabbing the pastry feeling relaxed For Stress at work going for a walk or listening to your favourite music feeling relaxed Breaking bad habits is bloody difficult and there’s not a straight road, work on understanding the triggers, then choosing a behavioural response, hold yourself accountable, by telling a colleague or friend or jotting in down in a diary. Stay tuned for 7 ways to prevent self-sabotage

16.01.2022 WTF FACTS FOR WEDNESDAY After a strenuous workout, your metabolism doesn’t return to normal immediately. Instead, engaging in aerobic activity causes excess post-exercise oxygen consumption (EPOC). When you’re in this state, your body needs extra oxygen to get back to its resting metabolic rate. Workouts that require your body to consume more oxygen burn more energy, and the greater your EPOC, the more calories you burn after a workout. Why We Strength Train At The Perform...ance Pit. When you want to get the most out of your workouts, you want to burn as many calories during and after your gym session. While aerobic activities like running and biking can help you get your heart pumping, they won’t maximize the afterburn alone. Adding strength training to your regular workout can enhance your EPOC, however. Naturally, increasing your muscle size burns more calories since your body needs more energy to move every pound of muscle tissue.

16.01.2022 PROTEIN PANCAKES SAVOURY STYLE INGREDIENTS 1 Besan (chickpea) flour 1/4 cup 2 Black lentil (Urad) flour 3/4 cup... 3 1/2 Small Onion (chopped) 4 Salt pinch 5 Ajwain Seeds 1 tsp 6 Cumin powder 1 tsp 7 Tumeric tsp 8 Water 1 to 2 cups 9 Ghee or oil for cooking 10 Fresh Coriander for garnishing 11 Squeeze of lemon juice METHOD 1. In a large bowl mix flour, onion, salt, ajwain, turmeric & cumin seeds 2. Add water & mix well to make a batter, ensuring no lumps of flour remain 3. Heat non stick pan and drizzle on 1 teaspoon of ghee 4. Spoon 2-3 tbsp of batter onto pan and spread to make a pancake 5. Shallow fry for about minute. Press down with spatula 6. Flip over and cook on other side for minute 7. Spoon a little more oil or ghee on the sides of the pancake to make it crisp 8. Flip it one more time for about 10 seconds Garnish: With a squeeze of lemon and fresh coriander

14.01.2022 MONDAY MOTIVATION A lot of the time we probably feel we are being shackled down constantly to things in our life that we can’t control. It’s when we start to free ourself, the true you is on show. You create positive energy, mind becomes stronger and you will do things that you haven’t done before. ... A value we in still in clients is Free to be you. The real you will get out of your comfort zone, laugh, sing, lift a ton of heavy shit, dance and get results! Be you

14.01.2022 QUICK & EASY HIGH PROTEIN VEGAN SNACK Or light lunch Ingredients: ... 150-200g Tempeh 2-4 Lettuce cups 1 Tbsp chopped onion 1/2 Cucumber julienne 1-6 White radish strips Marinade: 2tsp maple syrup 1tbsp soy sauce Splash Rice wine vinegar 1 tbsp cornflour 2tsp sesame oil 1tsp white pepper Method: 1. Finely sliced tempeh lengthways (julienne) and chop your onion 2. Mix all marinade ingredients in a bowl, add tempeh and let sit for 5-10mins 3. In a pan, add a splash of sesame oil, add onion cook until golden. 4. Add marinated tempeh, cook until browned and slightly crispy. 5. Arrange salad inside lettuce cups and fill with tempeh. 6. Sprinkle with sesame seeds or nigella seeds and add a little sriracha. Enjoy

14.01.2022 That’s a 130kg Deadlift right there !! It’s never too late to start exercising and Mr G is at great example of this. He came to @thepitrandwick 6 months ago looking to get in the best physical shape he could and be injury free throughout the process. He’s tried many times before, ended up with chronic injuries, lack of motivation and no structure let him fall off the wagon a bit. ... Our female coach Bridgit @projectloveaus got him developing his movement patterns for the big compound exercises and put him through numerous mobility drills to help with his range of motion. In 6 months he has gone from lifting 40kg to 130kg. Never was his goal to lift numbers like that, it’s just a bonus and looks super impressive . Be like Mr G .

12.01.2022 FRIDAY EXERCISE TIP Love an exercise that gets those hamstrings firing up?! This exercise be for you. Barbell Good Morning ... How to get this right. 1. Start with your feet slightly outside shoulder width. Grip the bar slightly outside shoulder width or wherever the shoulders allow, closer the better! 2. The bar should sit on the lower part of your traps, with your head slightly up. This will create a nice little shelf for the bar to sit on. 3. Once the bar is sitting on the back nicely, pull the bar down hard. Imagine you are trying to bend the bar in half. This will engage your muscles in the back. 4. With soft knees, start pushing your hips back towards the back of the room (this is called a hip hinge). Keeping pushing your hips back, making sure to keep that bar super tight on your back. As the hips go back, your torso moves towards the ground in a downward motion. You should feel a slight pull in the hamstrings. This is a good thing! 5. Remembering to keep soft and not bent knees as if you bend your knees too much the tension will be taken away from your hamstrings. As you reach the bottom part of the exercise, let’s say almost a horizontal torso (depending on limitations). 6. Start to come up. As you come to the starting point be sure not to drive your hips too far forward so that your lower back is arching. The glutes should fire at the top point. Let’s get a nice 3 count down and explode up. Anywhere between 3-4 sets and reps can vary between 8-15. The exercise targets, hamstrings, glutes, upper back and core. Give it a go .

07.01.2022 FREE EXERCISE FRIDAY Mobility Flow This is a staple exercise we incorporate into the clients warm up drills. Also a great exercise to do first thing in the morning as it takes most of the joints through a movement and will help elevate any tightness you might have. ... 1. Start in a standing position, bring one knee up into your torso, with same leg, lunge forward. 2. Now that you are in lunge position, with the back knee touching the ground and both hands on the ground flat. 3. Bring your back knee off the ground to a lock out position, you should feel a nice stretch in the hamstring (front leg). 4. You should also be pushing those shoulder blades away from the floor, getting a nice stretch through the mid back area. 5. Now bring that back knee to the ground again. You are going use the opposite arm to the leg that is forward up to the side, stretching up towards the ceiling. This should target you mid spine region. 6. Once you have reached up, bring the arm back down to the starting position. 7. Repeat on the other side. 12 sets, 4-8 reps per side. Hope you enjoyed

07.01.2022 Smoothie Bowl Ingredients: 1 banana (frozen works deliciously too) 50g frozen mango ... 30g frozen coconut chunks 30g protein powder 1L Coconut water or your choice liquid to desired consistency. Top with kiwi and pumpkins seeds! Method: Blend all on high for 60s and enjoy

07.01.2022 Gut health & Why Fibre it is so important! It is well documented that most people do not get an adequate amount of daily fibre. The recommended dietary intake is 14-20g of fibre per every 1000 calories. Benefits:... lower your risk of heart disease, hypertension, stroke, diabetes, obesity and other gastrointestinal diseases. lower blood pressure Lower cholesterol levels Improve insulin sensitivity Lose weight Improve toilet time Enhance immune function Amongst so so much more. This is why fibre beats macros. Micronutrients are vitamins and minerals are found in plants and whole foods rich in fibre. Micronutrients play a big role in your overall health and bodily function - how do we get more of this? Eat the rainbow. Supercharge your health and gut health. Each week aim to eat a different colour! Probiotic food: Yoghurt, kefir, kimchi, sauerkraut Prebiotics: garlic, leek, onion, artichokes & whole grains Soluble fibre: oats & legumes Insoluble fibre: potato, wheat bran, rice bran whole grains e.g brown rice Ginger tea used to settle stomach.

07.01.2022 We decided to donate the other portion to The Sanctuary Saving Wildfire After The Bushfires appeal. They do a wonderful job caring for over 200 animals in their sanctuary and protecting the future of Australia’s wildlife. Thanks again for everyone who donated, truly grateful.

06.01.2022 FREE TIP FRIDAY Unilateral Seated Cable Row Pop this exercise in your back/pull workout day . Targets the mid back and challenges the core (bonus ). ... Step by step break down 1. Set the cable up so it’s roughly just above the belly button when seated. 2. Keep those feet planted with knee and ankle directly in line with each other, you now have got a great support foundation from the ground. 3. Start with your weaker side first, as your draw your elbow back towards your rib cage, think shoulder blades down towards your back pocket of your pants. 4. As your elbows glides past your rib cage, the shoulder head tends to roll forward, be mindful of this. It should sit down and not rotate. 5. Slowly guide your hand back to the cable machine. Controlled . 6. Keep that opposing arm out to the side to counter act your weight. 7. The core should stay activated the whole time, to stop you from rotating. Imagine someone is about to punch you in the stomach, brace for impact. Core engaged now. Bravo bravo . 3-4 sets, 8-12 reps. Thanks for watching the video

06.01.2022 ONE YEAR ANNIVERSARY To think that this was just over a year ago! I’m truly blessed for the last year and for every single person who has made @thepitrandwick a reality for me. ... My gorgeous girlfriend @rach.batsch for supporting me %110, my family for coming together to renovate the studio and all of my wonderful amazing clients who are making their health and fitness a priority. Setting a fabulous example for everyone around them. Shoutout to @projectloveaus for being apart of the team here at @thepitrandwick, best female coach out there and I’m honoured to have her here. All our dreams can come true if we have the courage to pursue them. Walt Disney

05.01.2022 DOES HAVING MORE MUSCLE REALLY INCREASE YOUR METABOLISM? A theory going around is that, for every 1 pound of muscle you gain, your body burns an additional 50 calories. Well this ain’t true. Does increasing muscle mass increase metabolism?... Yes, but not a whole lot. Research shows that every pound of muscle burns about an additional 4-7 calories per day. This means, that if you wanted to burn 100 calories extra per day, then you need to add a solid 10-20 pounds of muscle to your body- and that’s a truck load. Dean Somerset writes So the big outline of this is that adding muscle mass on its own won’t help you to burn a lot of calories, but can help you to do more work, which is what will actually burn more calories. The Crux of the story. While adding more muscle doesn’t speed up your metabolism as much as you’d like, don’t over stress the impact on your baseline metabolism. Instead, realise that there are many benefits to exercise and add more muscle (and drop fat) as a means to being healthier and looking better.

05.01.2022 What a day!! Over 40 people came through the door on Saturday morning to help raise money for the bushfires. We can’t thank you all enough for donating and participating in the mornings event. We raised well over $1000 and was totally blown away by everyone and the contributions they made. ... Everyone had a blast, lots of laughs, high fives and it was awesome to have such a great community spirit flow throughout the whole day. For those that are still wanting to donate, we will leave the donation jar out all week so you can contribute if you weren’t able to make the Saturdays team workout. Thank you all so much!

04.01.2022 What a great turn out and everyone impressed today. Was an absolute killer team session . Thanks to everyone who came out and gave it there all . - 100 calories / Assualt Bike total - 1.5 Bodyweight Sled Runs 10 laps total - Lap around the block is with sandbags - Plate Sit Ups / 50 per person ... - RDL’s / 50 per person - Side Plank Rotations / 50 per side / person - Lunges / 50 per side / person - Battlerope Slams / 50 total - Kettlebell Swings / 100 total - 1000m Row total Best time 41.30 from @love.susan.xo and @oceanshev @ The Performance Pit See more

04.01.2022 The Pit goes interstate with this legend .

03.01.2022 #blackouttuesday

03.01.2022 Some interesting about muscle fibers Muscle fibers adapt to the specific type of exercise stimulus imposed during training. Mechanical stress refers to the physical stresses applied during resistance training, which cause microtrauma to muscle fibers. As fibers are damaged from exercise, they signal the biochemical reaction to produce new satellite cells responsible for repairing the mechanical structure of the muscle cell and for building new muscle proteins. Muscl...e fibers are activated by a motor neuron, which is the connection between the central nervous system and the specific muscle required to perform a particular activity. A muscle motor unit is the motor neuron and the attached muscle fibers. Think of a motor unit as a light switch for the muscleas a muscle is required to generate a force, the motor units will light up to stimulate the fibers to shorten in order to produce that force. There are a number of different muscle unit types, which are typically organized into three general categories: type I, type IIA and type IIB According to the all-or-none theory, a motor unit is either active or inactive. When it is signaled to contract, it activates all of its attached muscle fibers. Slow-twitch motor units have a low threshold for activation and low conduction velocities, and are attached to type I muscle fibers. Fast-twitch motor units have a higher activation threshold, are attached to type II muscle fibers and are capable of conducting signals at higher velocities, resulting in greater amounts of muscle force.

02.01.2022 FREE EXERCISE TIP This little beauty will have your core firing up big time. Feel the . A staple in our strength programs. Banded Alternating Leg Deadbug (progression on the standard deadbug).... Let’s go! 1) Come far enough away from the band so there’s a good amount of tension on it. Using both hands pull band away from the mount. You should have a triangle shape happening with the band. 2) Using your lats, pull band towards your feet. I would say pull up armpits away from your ears as a good cue. 3. Lift feet off ground, trying to maintain a straight leg. The straighter the leg the harder the movement. 4. Now for the hard part. Push your lower back down so it’s completely flush with the floor, you shouldn’t be able to slide a hand underneath. If the back rises as you bring your leg down adjust your legs so they are slightly bent. This should make a tad easier. 5. As you bring the foot down, you exhale your breathe, remember to maintain that low back pressure. 6. The key is to keep that back down for the entirety of the set, if you low back starts pull, I’d suggest finishing on that rep or having a slight rest before finishing the set. Depending on your core strength. I would do anywhere between 2-4 sets and 12-20 reps per side. Hope you ’d another instalment of our exercise tips.

01.01.2022 BREAKY SCRAMBLE Ingredients: 150g Tofu (firm) 20g brown onion ... 100g cherry tomatoes 200g cauliflower 80g capsicum (red is best) 1/4-1/2 avo Salt and pepper Turmeric/spices Evoo (or high quality cold pressed oil) Method: 1. Press water out of Tofu with paper towel. 2. Chop all veggies into small pieces. 3. Heat pan, heat a tbsp of oil in pan. 4. Sprinkle in any herbs or spices you like for flavor, then add onion, cook until fragrant and clear. 5. Add chopped capsicum and tomato and cauli, Cook until browned and soft. 6. Next is to crumble the tofu into the pan and cook until it is brown (you may need to add more oil) 7. For EXTRA deliciousness Add vegan cheddar OR light cheese, turn the heat off and mix until melted, a dash of turmeric powder on top. 8. Transfer to plate, add avo, salt and pepper, bread if you like and enjoy! This is delicious and so nutritious

01.01.2022 MONDAY MYTH I’ve heard this a few times in the gym. Well it’s not entirely false. There is some truth to it. I think it’s encouraged that for most people cardio should be incorporated into their routine as we know it’s great for heart health and overall health. ... The reason why some people avoid cardio while trying to build muscle is because it’s produces counterproductive results. Cardio burns calories which is great for losing weight but in order to have any part of muscle growth you need to be eating a surplus of calories. Cardio does very little on their own to promote muscle growth because your body adapts to the stress relatively quickly. Some forms of sprinting may help you build muscle if properly utilised and if you rest adequately between workouts. How much should we aim for? I’d say aim for no longer than 30 minutes a session, 2-3 times per week seems to be the ideal amount in order to preserve muscle and gain cardiovascular benefits. But what if I do more? Anything longer could increase the hormone cortisol which can limit muscle growth and decrease your testosterone levels. The aim is to give yourself enough time to properly recover so your muscles can grow. as that’s when they do their work. In summary we should all incorporate cardio into our exercise regimens even if it’s a small amount, it won’t kill your gains and there are many benefits to it. Helps muscle recovery, improves insulin sensitivity, can increase appetite. So next time when the gym bro tells you you are killing your gains on that treadmill. Say nah bra I’m increasing my chance of optimal recovery and working of my heart health. Hope you enjoyed the post

01.01.2022 MONDAY MOTIVATION Why are we so hard on ourselves? We always want the almost unachievable task of looking a certain way and when we don’t start to see the results we want in a short amount of time, we start to doubt ourselves. What were the steps you took before that, maybe you ditched the soft drink for a week. That’s huge, give yourself some credit. Maybe you trained 3 times in that week, give yourself a pat on the back.... All these wins matter and you should never stoop on that. Praise your wins no matter how big or small and trust me, you will go a long way in achieving those results you want.