THP in Narellan, New South Wales, Australia | Gym/Physical fitness centre

THP

Locality: Narellan, New South Wales, Australia

Phone: +61 437 308 915

Address: 1/17 Bellingham St 2567 Narellan, NSW, Australia

Website: http://www.totalhealthperformance.com.au

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25.01.2022 Performance Sessions Weekly tune up session to get the most out of our training. SWIPE TO SEE HOW THEY WORK... - Reduce pain - Improve mobility - Improve performance - Improve healing time - Increase recovery rate Coach Toby Huxley getting more practice on head coach Nathan Waters. Click the link to find out more https://www.totalhealthperformance.com.au/performancesession #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

25.01.2022 Stick With The Basic Exercises and Methods When you are starting out training you shouldn’t do anything special for at least the first 18 months, maybe even 24 months. Use basic dumbbell and barbell movements, standard set, rep, and rest schemes, and focus on perfecting your technique. You will make gains like this and it gives you somewhere to go later on down the track. Too often we see trainers getting their clients to use chains and bands, do a heap of plyo work, use all... types of specialty bars, basically anything they think looks cool for their social media. This is the wrong approach. We have, and do use all these tools as well, but not with anyone who can barely even perform the movement correctly with the bar alone. You have to deserve the method / technique / tool. You use these tools as ways to try and further challenge the movement. If you can’t perform it correctly then no bands for you, it will only confuse your body more. The same goes for plyometrics. They are overused first of all, and secondly, a lot of the people need to develop their strength levels before performing them. You see them collapse and spend way too much time on the ground most of the time. The method that gets you to bench 90kg won’t be the method that get’s you to bench 180kg Charles Poliquin. We often like to look at what the best in the world are doing and try to follow their lead. This makes sense, I do it all the time. But you have to put things in perspective and know where you are currently at. Following a professional athlete’s program isn’t going to serve you well if you are a beginner. It took them many years to build up to the type of training they are doing now, they didn’t begin there. So, take the principles but don’t follow everything to the letter. Again, you have to earn the right to do more advanced things. Even if you do these advanced types of methods early on and get good results, where do you go to once you hit a plateau? Save them for when you need them and it will help you continually progress. https://www.totalhealthperformance.com.au//stick-with-basi

25.01.2022 It’s seems as though everyone is focussed on what diet is best for fat loss or what training split will put on the most amount of mass. What we don’t see are individuals mastering the basics of health. Without these foundations, any efforts to achieve optimal health and performance will be short lived. Before you delve into complex health and performance solutions, ensure you’re doing the basics: - Consume an adequate amount of protein at each meal - Drink 2-3L of water per ...day minimum - Get 7-9 hours of sleep each night - Be active throughout the day - 10k steps is a minimum target - Train 3-4 days a week #teamthp#totalhealthperformance#totalhealthperformancecentre#thp

24.01.2022 Hard work is motivating to be around. It bonds people together and you see respect for others being built the longer the hard work continues. You keep on going when you thought you had nothing left.... You’re sore before even starting but end up beating your old personal best. When you are flirting with that redline. These are the times you feel alive. These are the people you’ll find training with us. Those who push to their absolute limits. We don’t want to be around the theory talkers. We want to be around the ones sweating, bleeding and getting dirty. You’re either In or you’re Out. #teamthp#totalhealthperformance#totalhealthperformancecentre#thp

24.01.2022 MERRY CHRISTMAS We wish you all a safe and Merry Christmas and a Happy New Year! #teamthp#totalhealthperformance#totalhealthperformance#thp

23.01.2022 Does Your Rehab Work? @mjm224 came in with a busted ankle on Monday after a game on Saturday. After one treatment he was able to walk better and drive again. Can your rehab provider give you the same results in the same amount of time?... Our goal is to get you back to training and performing as quick as possible. We don’t do ‘love rubs’ and our methods are pretty different from what you would’ve seen in the past. But they work. And they work fast. We call them The Performance Sessions. Why do we use these methods? After constantly being injured we took the rehab into our own hands. Now we rarely miss a session and if there is an injury it doesn’t last too long. Link below for more info: https://www.totalhealthperformance.com.au/performancesession #thp#totalhealthperformance#teamthp#totalhealthperformancecentre

23.01.2022 We’re getting some new neighbours! We’ve been working with SJJA since early 2016 and now we’re getting in even deeper with @brunoalves_sjja and opening up @sjjanarellan right next door to our gym. ... We’re incredibly grateful for this opportunity and can’t wait to get rolling when the doors open. #Repost @sjjanarellan with @get_repost SJJA NARELLAN OPENING 2021 #sjja#sydneyjiujitsuacademy#sjjanarellan#sydneyjiujitsuacademynarellan#jiujitsu#bjj

23.01.2022 Breathing and Bracing You will often hear us in the gym saying breathe into the belly, chest up, shoulder blades back and down, lats on, squeeze butt, stay tight. The better you are at staying tight and creating tension in a given lift the stronger you will be and the safer you will be able to perform that lift. When setting up for lifts we like to grip the bar as tight as possible, breathe into the belly, brace the core, turn the lats on/pull shoulder blades bac...k and down, squeeze the butt, screw feet into the floor/grip the floor. This doesn’t matter if it is a squat, deadlift, or bench, that is pretty much the checklist we run through. We find it more important for people to be able to breathe into their belly and brace effectively, and to create as much tension throughout their body as possible, then it is to do endless amounts of core/ab work. This is what we find people struggle with most. A simple progression to help with your breathing and bracing can be found in the link https://www.totalhealthperformance.com.au//breathing-and-b

22.01.2022 If you put in the work, you will get the results. @brennenlaverty was consistent with his training and followed his nutrition plan over 9 weeks. There was nothing extreme. Just 4 sessions in the gym and cleaned up his diet. There were no severe calorie deficits or endless amounts of cardio. ... He followed the plan and got the results he was after. #thp#totalhealthperformance#teamthp#totalhealthperformancecentre

21.01.2022 Do You Train Your Grip? One of the biggest limiting factors for most individuals in the gym and in the competitive arena would have to be grip strength. Many people are unable to grip heavy deadlifts, toes and chin ups while training in the gym, and for jiu-jitsu, fighters, wrestlers and league players their grip often lets them down whilst trying to control an opponent. ... How can you train your grip strength? - Pinch grip plate holds - Thick bar work - Farmers carries - Wrist curls - Towel, GI or rope chin ups For more info head to: https://www.totalhealthperformance.com.au//grip-the-limiti

21.01.2022 BACK IN STOCK 15 left so get in quick if you want one! #teamthp#totalhealthperformance#totalhealthperformancecentre#thp

20.01.2022 HOLIDAY TRAINING You can train as normal, have a week off or find yourself somewhere in the middle. If you’re giving yourself a complete break, you still need to be active. ... You could go surfing, play tennis, cricket, etc. basically just be active and then after that get back into your strength work. Planning structured training sessions during holidays can still work for you, but we find that for most people they should go by feel and do more right brain type workouts. If you are on holidays and don’t have access to a gym you may just go to a park and so some chin-ups, push-ups, dips, jumps, and sprints. If you do go to the gym mix it up a bit and do exercises and rep schemes you don’t typically do. Keep the duration short, rip in, and get out and have fun. If you are an athlete then you need to stay a little more structured. This is especially true for rugby league players. The Christmas break is in the middle of pre-season and most clubs have only been back to training for 5-7 weeks. It is important to build as much strength as possible in the off-season because once the competition rolls around it’s just about maintenance, not the building of strength. So, if you miss that opportunity to build strength its tough luck. If you feel burnt out because your club has been running you into the ground with excessive conditioning work then I would say drop that to a very low volume or brush it altogether but continue to work in the gym on strength, dropping sets, not intensity. If you train hard and eat well all year, then 2 weeks off shouldn’t affect you too much. It is what you consistently do. If you eat shit and train with no intensity all year then you are screwed anyway, the Christmas break is just a good excuse for you to use to convince yourself that the break is why you are fat and weak. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

19.01.2022 Happy Birthday to Head Coach Nathan Waters @totalhealthperformance would not be what it is without you. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

19.01.2022 4 Week Fat Loss Sprint Program If you’re going to run or do any type of training outside of the gym for body composition, you may as well optimize it as much as you can. Yes, you can just run and run and run and eventually you will see some fat loss, but what if you could spend less time running and still get the same results? Here is a very basic, yet extremely effective, 4 Week Body Composition Sprint Program we use:... Click the link for the full program https://www.totalhealthperformance.com.au//4-week-fat-loss #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

17.01.2022 HAPPY NEW YEAR Bring on 2021 and everything it has in store for us. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

16.01.2022 You Improve What You Measure - Charles Poliquin Want to improve your body composition? Measure it. Use scales, body fat assessments, girth measurements or pictures. ... Want to improve your speed? Measure it. Record your time over set distances Want to improve your strength? Measure it. Track your lifts every session, record yourself training Want to improve your mobility? Measure it. Keep a log of how far your range increases in set movements If you aren’t measuring then you’re just guessing #thp#totalhealthperformance#teamthp#totalhealthperformancecentre

15.01.2022 We Are Different There are literally thousands of gyms that you can train at, but none that are like @totalhealthperformance We don’t want to take your money and see you fail time and time again. We want results. ... How do we achieve our results? Everything is individualised for you and everything is planned based on your goals. No generic programs or fad diet plans. You will never train without a coach and you will always be held accountable. We put in the work and expect the same back. We are often asked why we are different, so here it is: -Individualised training program periodised for 12, 24 and 52 weeks. -Coaching throughout every session - you will never step into THP without a coach -Custom nutrition plan to suit your goals with recipes and individual macronutrient goals -Individual supplement protocols based on your priorities, not just what is popular or trending at the time -Body fat assessment using 14 sites and girth measurements on a regular basis -Access to your coach 24/7 for support and accountability -Weekly education - the more you are able to learn about your goals and how to get there, the better you will be at sticking to them long term #thp#totalhealthperformance#teamthp#totalhealthperformancecentre

12.01.2022 Congratulations to @simonchandrabjj on winning Gold at the 2021 Autumn Cup. Competing in sports with weight cuts can be challenging, but Simon has followed our programs and is able to make weight without too much stress. We look forward to seeing you compete again soon. ... #teamthp#totalhealthperformance#totalhealthperformancecentre#thp

12.01.2022 Meal Frequency and Consistency for Mass Gains This time last year we ran a mass gain camp for our league athletes. The biggest take away from the whole week is that it doesn’t matter how hard you train, to gain mass, you need to eat. This is something we stress often, and is one of the biggest missing factors, along with sleep, to gaining mass. ... Most people don’t realise how much and how frequently you need to eat to gain good quality mass. This is often considered to be harder than restricting intake when fat loss is the goal. If you don’t eat consistently, you will not grow. It’s as simple as that. You can’t build muscle with eating. How many meals do you need to be eating? https://www.totalhealthperformance.com.au//meal-frequency-

11.01.2022 At What Age Should You Start Strength Training? There is no minimum age for a young athlete to start resistance training. Most kids are performing some type of resistance training when they play, whether it be jumping, running, climbing, skipping, or hopping. You don’t have to be lifting maximal weights to be performing resistance training. As a general rule, between the ages of 8-12 it is good for kids to perform jumps and throws, and start lifting weights 2 years before pu...berty. While there are risks to strength training, it is no different to playing any other sport, riding a bike, or skateboard. If you learn optimal technique and follow some specific guidelines the chances of injury are quite small. Probably more so than other activities as strength training is performed in a controlled environment. The important thing to note as a parent is to see a qualified strength coach. Just because Johnny’s dad looks jacked doesn’t mean he knows anything about technique or program design. The same goes for most personal trainers. Many of them can’t lift properly themselves or have no idea about planning of training. They simply make people sweat and half of them just steal programs off the internet that aren’t customized to their client’s needs. If you see one of these types of people to train your kid’s then strength training may be dangerous. The most important factors to take into consideration are whether or not the child is mentally and emotionally ready to follow coaching instructions and handle the stress of a training program. The desire of an athlete to participate in a strength training program will determine whether or not it will have any benefit. If a young kid doesn’t understand why strength training is important or isn’t mature enough to follow a program then it will more than likely lead to burnout. No young athlete should be forced to lift, especially if it is beyond their capabilities (physical and emotional). For more info click the link https://www.totalhealthperformance.com.au//youths-and-stre

10.01.2022 Youth Athletes Need Better Coaches What you often see is that these are the roles filled with volunteers. Money should be invested in coaches for these younger age groups. ... It is much easier to start out the right way then it is to correct problems and injuries later on down the track. How can we change this? https://www.totalhealthperformance.com.au//youths-need-bet

09.01.2022 What Are the Benefits of Doing 1 and Reps? The main benefit to doing 1 and reps is to add time under tension to a given muscle group. It is useful as a tool to overload a certain muscle group, to help induce hypertrophy, and to bring up a weakness. Performing 1 reps... To perform 1 and reps you simply lower the bar all the way down, come up one quarter of the way, go all the way back down, and then do a full rep. That counts as one rep. When using 1 reps for hypertrophy or to correct a weakness make sure you stay tight and control the lift on the way up, use muscle tension not just momentum. I like to have a slight pause at the top of the quarter rep to make sure you are tight and feel the position, before lowering under control once again. You can program them in as your main lift for the day if training for hypertrophy, if training for strength, you could use them as an assistance lift. If I really want to bring up a weakness, I will program in full squats as my core lift and then in my assistance work include split squats with 1 reps. For more info click the link https://www.totalhealthperformance.com.au//what-are-the-be

09.01.2022 Just In Time For The Weekend We’ve teamed up with @grilldburgers Macarthur Square to make our members burgers ever better! All you need to do is show a staff member your THP x GRILL’D voucher (these can be found at the gym or with one of your coaches) and receive one of the following:... 1. Double burger pattie 2. Upgrade to a low carb super bun 3. Free bottle of water Burgers just got a whole lot better. #thp#totalhealthperformance#teamthp#totalhealthperformancecentre#grilld#grilldburgers

08.01.2022 Why Do You Add Chains? The purpose of adding chains to the bar is to overload the strongest portion of the lift. We are generally limited by the load we can lift out of the bottom position, so the top half of the movement doesn’t get worked as hard as it could. By adding chains, you overload both parts of the lift more effectively. The chains start to pile up on the floor on the way down, which lightens the load, then on the way up as they unravel, the load increases through...out the entire range of motion. Chains also tend to move around a bit, challenging your trunk muscles when squatting and your shoulders when pressing. Just make sure you take the time to set them up correctly to get the maximum benefits. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

08.01.2022 What Is the Difference Between Bands and Chains? The main difference between bands and chains is that bands are pulling down on the bar, adding more eccentric overload. This can make them hard to recover from, we use Charles Poliquin’s advice and only use them 1 out of every 2 workouts. Also, we tend to use less reps when using bands then when using chains. Like chains, bands teach you to accelerate the bar throughout the entire range of motion, as the bands get harder the mo...re they are stretched. The load is lighter in the bottom and heavier in the top. Bands tend to build more explosive strength though because of the downward force they apply to the bar. With straight bar weight or chains, it is like dropping a basketball to the floor, you get some bounce, but not as much as if you throw the ball into the ground. That is what the bands are basically doing. Because of this bands will help build an explosive start and help you lock out heavier weights. Bands tend to move (oscillate) around a lot more than the chains do, so they challenge your stability a lot more. This is another added benefit. When setting up bands you have to ensure you set them up correctly. You have to make sure there is still some band tension in the bottom position of the lift. Too often we see people set bands up where there is no tension at all in the bottom. Without tension in the bottom, you will lose some of the training effects of using bands. https://www.totalhealthperformance.com.au//what-is-the-dif #thp

07.01.2022 Happy Birthday Coach Toby Huxley You’ve gone from being one of our first ever clients straight out of school to one of our most respected coaches almost 6 years later. You’ve helped to shape our community and have become a prominent figure in our gym. ... You are by far one on the hardest workers and we are very grateful to have you. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

06.01.2022 12 Month Progress This result was achieved through regular training and a simple nutrition plan. Caleb and his whole family changed their lifestyle and are all healthier as a result. Some words from Andrew Thornton So proud of how far Caleb has come in just under a year. In the first pic he was struggling to run and to move about about the football field and weighing in at 75kg. In the second pic he been doing extra training during the off-season, preseason and has changed ...up his eating and is now weighing 56kg and is moving very well around the field and enjoying his football. A massive thank you to Nathan Waters & Gemma Waters for all your help and assistance over the past year. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

05.01.2022 Value For Money? We’ve got you covered. Where else can you go for unlimited training sessions with you own individualised program, coaching from experienced coaches every single session, custom nutrition plans to suit your goals and lifestyle, weekly education and constant support? ... We’ve looked, and it turns out we’re one of the very few gyms that offer these things for the same price as a one off PT session. What would you choose? A one off PT session where your trainer talks to you about their life while you walk on a treadmill or follow some generic program they’ve come up with on the spot OR multiple structured sessions with your own individualised programs based on your goals and abilities with an experienced coach. If you chose the latter then you know where to find us and we’ll be waiting for you. #teamthp#totalhealthperformance#totalhealthperformancecentre#thp

04.01.2022 It’s the total load you place on your body, not just training load. When we talk about burn out or overtraining we don’t take into account anything other than the training aspect. We alter the training load, add in a deload week or change up the session, but is that really the problem? How’s your sleep been? ... Has your diet been on track? Are you taking your supplements? Are you going out too much? Are you spending quality time with your loved ones? Do you love your job? When’s the last time you had a day off? All of these can impact your ability to recover from training, and just daily life, so consider these when determining how much additional work you can put into your day. If you are feeling burnt out your chances of getting injured increase dramatically. Check in with yourself and reflect on what you have or haven’t been doing and make adjustments accordingly. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

03.01.2022 @darcy.eade has been with us for 2 years now and is by far one of the strongest female athletes in the gym. She has consistently increased in all her of her lifts while maintain a lean and athletic physique. One of her best lifts being a 115kg deadlift on a podium for 3 reps when she was 13 years old at 57kg body weight. She is faster on the field and more dominant in tackles. ... She achieved her goals through hard work and sacrifice. Most kids won’t be getting up to go to the gym before school, but she does, just like the majority of our junior athletes. Looking forward to what we can continue to achieve in the future. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

02.01.2022 The start of every new year is the time when everyone decides to take on a new challenge, get up and start doing something they have been dreaming of, to stop smoking, and to just try and be better at some part of their life. Many people start out very keen but the enthusiasm soon dies off and they are back to their old ways. A way to help prevent this is to set yourself some goals. This doesn't just mean writing down things you dream of or hope for. You have to be specific..., the goal has to be measurable, and there has to be a date and time for when you will achieve your goal. Let’s look at fat loss as an example: Just stating that I want to lose weight isn’t a goal. You need to be specific. What you need to say is: I want to lose 20kg Now give yourself a time frame or a date this goal needs to be achieved: I will lose 20kg by the 31st of December 2021. 20kg can seem like a daunting number for some, so break it down into weekly or fortnightly numbers: I will lose 1kg per fortnight. This number is far less daunting and you will be able to achieve these small goals and see a return on your investment immediately. Now you need to outline how you are going to achieve these goals: I will train 3 days per week in my gym I will achieve 10K steps per day I will track my intake and ensure I am consuming Xg protein and X calories per day/week I will check in every fortnight by weighing myself and taking a progress photo (tip: send this photo to a friend or family member to keep you on track if you don’t have a coach). Write all of these goals and tasks down somewhere visible so it’s always on your mind. Not in a way where you are going to obsess 24/7 but somewhere where you are going to be reminded each day - maybe on your fridge to make you think twice about grabbing that second helping of food or having a full tub of ice cream at night. Goal setting is essential, especially for health, fat loss and performance goals. Stop dreaming and start doing. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp

02.01.2022 Performance Sessions SWIPE TO SEE HOW THEY WORK - Reduce pain ... - Improve mobility - Improve performance - Improve healing time - Increase recovery rate Our goal is to get you back to training and performing as quick as possible. We don’t do ‘love rubs’ and our methods are pretty different from what you would’ve seen in the past. But they work. And they work fast. William Wong came in for his monthly tune up and was pretty happy with the results. Good to see Coach Toby Huxley putting into practice what he’s been learning from Head Coach Nathan Waters For more info: https://www.totalhealthperformance.com.au/performancesession

02.01.2022 WADA 2021 Banned List As an athlete, it is your responsibility to know what goes into your body. You can’t blame the local supplement shop owner who sold you ‘Mass Gainer 3000’ that actually had a lot more than just protein in it... With our athletes we use specific brands for this very reason. They are all third party tested so we can ensure there are no hidden additives that could mean the difference between a long career or a ban with a shattered reputation. ... These supplements are often more expensive than your generic over the counter brands, but they are an investment in your health, performance and ultimately your career. @wada_ama have released the 2021 list and is worth a read if you are an athlete competing in a drug tested sport. Some products are banned completely (steroids, narcotics, SARMS, etc.) while some are banned only during competition and other will depend on what sport you compete in. It is your responsibility to know what you are taking. Use the resources that are available to you and check your supplements before taking them. https://www.wada-ama.org/en/content/what-is-prohibited #teamthp#totalhealthperformance#totalhealthperformancecentre#thp