TS Fitness in Ararat, Victoria | Fitness trainer

TS Fitness

Locality: Ararat, Victoria

Phone: +61 427 730 683

Address: Anytime Fitness 35 Baird St 3377 Ararat, VIC, Australia

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• Sport & recreation
• Fitness boot camp
• Personal coach
• Sports & fitness instruction
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25.01.2022 Hey everyone with the world slowly starting to open back up with Sport training return , Gyms around the corner etc in the next few months. I just want to remind everyone to go slow. If you haven't done anything since lock down begun you are at a higher risk of injury if you don't fatigue load correctly. If you failed each week being active during lock down and went back to the couch on Tuesday set your standards lower so you can succeed week by week. Some goals l received da...ily from clients this week 1.No screen time past 8pm to improve sleep 2. Get active early so l don't make a excuse 3. Enjoy moving again Death by cardio or failed weight training sets when you come back is a easy way to become injured or be sore for a week and not return. Remember you aren't behind due to the closure of gyms, you are well rested , worked on personal development and in a better mindset to succeed in a new fitness journey. My advise is slow and steady is the best approach to get back into things. Use a deload approach for week 1 and increase load and sets 10% week by week till you feel you are back into the swing of things.

24.01.2022 The biggest challenge for most people is control and consistency have a different approach to your eating and say l can’t right now eat that pizza but l will one day If you want your goal enough you will do everything you can to achieve it and sometimes it’s sacrificing the now for the future.

24.01.2022 Brad 145kg - 86kg Massive change and keeping it off. Brad is a prime example of a party and fitness balance. You typically see him at the pub most weekend living life but not sabotaging his hard work for the week. TSFitness has worked with Brad for 2 + years and has passed on the tools of nutrition / macro coaching, bodybuilding programs, SMART weekly goal setting, etc. ... We are super proud of Brad and continue to strive for more together as a team! See more

24.01.2022 Carbs aren’t the enemy it’s how you use them that’s the problem! All food groups have a place in balanced nutrition.

23.01.2022 HAVE A LISTEN TO OUR STORY This share is passionate and pretty vocal but something to think about if you suffer from Lower back pain. I strongly agree with this and find most people who start weight training and learning how to control their body under load back pain is either reduced or fixed. If you haven’t tried weight training and constantly go to chiro and physio for temporary relief, let’s look for constant relief and work together or at least ask the questions, why has it not been fixed if it’s been years/monthly appointments. Ask questions and demand more from professionals!

23.01.2022 https://www.facebook.com/1110549392302634/posts/4471768832847323/?vh=e&d=n

23.01.2022 Listening to your body Don't leave it to late, client or not lets stay in the game long term and listen to your body. Warning sign that a potential injury could be looming - ... 1. Loading issue 2. Not recovering 3. Performance declining 4. Energy levels lacking 5. Poor range of movement 5. General pain Appreciate your body for all the amazing things it can do, respect it, treat it with care and listen to what it's telling you.

23.01.2022 Correcting movement as a trainer is a must and lm definitely picky when it comes to form over load till you are ready. Here’s Whitney taking the 17.5kg dumbbells for a spin. Still some minor fixes to correct ... More arch to create better shoulder pin pushing the back into the pad while pressing up but definitely better than at the start of the session today. Currently working on our strength with a fast pace tempo but still making sure depth is hit. After a big CrossFit addiction strength work and intensity has been a big focus on training at the moment and enjoying the challenge.

23.01.2022 Happy Monday! These girls absolutely killed this mornings session Noting like a fun HIIT session to kick start the week and get those endorphins pumping Flick us a message if you’re keen on joining us

23.01.2022 Positive thoughts create positive outcomes. You’ve got this

23.01.2022 Girls stop fearing food. Here’s a 3 week example of a clients cals up and weight down. Low cal dieting has its place but once the scale stops trending down and life sucks with restriction build those cals back up! It’s silly to make shit low cal dieting the new normal for life. ... Have a dieting phase and a quality of life stage. Dieting breaks are huge on consistent success and the evidence shows relapse weight gain is reduced by 50%

22.01.2022 If you are struggle for personal development. Try this self development process. 20 20 20 rule ... 20mins mobility / stretch 20mins read 20mins plan the day / positive mindset visualise doing the important things with joy and excellence Set yourself up to have a positive day Night 3 positive things for the day Remember if you have two buckets one for positive thoughts one for negative have a think on which bucket you are filling throughout the day. I’m a big believer after being in this industry for so long is that mind comes first in any journey.

22.01.2022 Please remember Carbs aren't the enemy its the choices you made prior that are!

22.01.2022 Here’s 1/4 filmed exercises we had for Astrid to take away and work on things at home due to a busy lifestyle it isn’t always easy getting in the gym 3 times a week. Astrid works extremely hard waking up at 3am and doesn’t stop till the head hits the pillow. Made some great steps forward with her training so far. ... Making no excuses to not train she catches up with TS Fitness 1 session a week working on overall strength and receives videos to help progress from home this gives her correct movement guide and a reference point if unsure on anything. We made some slight adjustment to her current program due to a recent calf strain, these adjustment take the calf out of the movement and allows her to continue to progress. Always ask the question can l adjust an exercise and stay in the game? don’t just throw the towel in. Program Chair hip thrust Butterfly glute thrust Clams Donkey kickbacks

22.01.2022 Smalls steps get you further than none!

21.01.2022 Hey everyone 1 week sale only starts NOW ends the 29th June. We have 5 slots available for new clients. Buy one session get one free for members and non members inbox for more details. Focus on the sessions - Make a week by week goal guide ... - Discuss food and suggest alternatives - Review action plan / program and make suggestions to help speed progress - Teach form and correct movement - Discuss fatigue management to decrease DOMS and increase achieving the goal. I’m hoping by now everyone has a plan set for gym reopening and l want to help optimise the approach. Current clients we have a bring a friend deal contact me if interested.

21.01.2022 What's your view on fasted vs fed workouts? Here's a good read https://medium.com//fasted-vs-fed-workouts-which-is-better... Personally high carb 25% pre and post of daily consumption, low fat under 7grms unless you find yourself in a carb coma add more fats to slow digestion rate, protein above 30+ to help recovery. A big believer in more fuel means more go! Pick those carb choices correctly though. Iv tried both methods in the past and getting up a bit earlier to eat and digest prior weights supported my goal and personally increased my output.

21.01.2022 Here we have Whitney completing the rack pull. We use this variation to shorten the range when teaching deadlifts and focus on hinge and lockout form. Filming exercise is a tool we use so we can help clients more and see how they move on a consistent basis. This also gets them into a habit of correcting themselves within their tailored independent plan. ... If you weight training 4-5 times a week we want to make sure that’s perfect instead of a HIT session once a week, you’ll see more benefits with correcting movement than burning those cals and not doing weights correctly You weight train 5hrs+ per week so make sure that’s perfect before you worry about burning cals. Things to note: Take the time to load and brace Chin position perfect on first 2 reps Feet are screwed in like a tripod Hips and shoulders move at the same time Lockout lats and glutes on Arms are straight 90 tilt Things to work on Chin rep 3/4 More brace and load back into the movement rep 3/4 We do a lot of correcting on movement it’s our passion and if you are going to do it, do it right! Clients who go through our plans are taken through and recorded or receive a written report on corrections after the face 2 face session. It’s extremely important to see someone function in person and don’t just trust they can do it.

20.01.2022 The year isn’t over people! Don’t overlook the present. 50+ days to work on something or waste it? What type of person are you?... Tmj podcast coming in with motivation and guidance. Don’t sleep on this podcast coming out of COVID time to switch on https://open.spotify.com/episode/0bbbf4HoTIzjjatmDKi0j8

19.01.2022 We get asked a lot on how we help with food. Our approach is dependent on the cleint and how in-depth they want to go with coaching and how urgent their goal is to achieve. Our options usually look like this ... Macro coaching - flexible eating adjust depending on if we are growing or cutting with changes dependant on weekly checkin targets Usually use my fitness pal to track their own food and we review Food plan - personalised 3 meal options to eat to keep variety and hand picked by the cleint so they enjoy what they consume. Beginners - mini goals to adjust change which could look like this: Protein increase in breakfast goal Adding vegetables to reduce inflammation Portion size checkin Swapping foods for better options We vary our approach depending on the individual so we can help more achieve their personal goals. No judgment Strive to understand Adjustable approaches We work together not against each other

18.01.2022 Hey everyone try these tips if home training isn’t working for you at the moment. Try a different time of the day Change training location ... Review pre workout meal On a good day train morning and night while motivation is there Make a schedule and be productive Review your goals prior the session Make a minimum weekly training number and achieve it If your program gives you a bad taste in the morning change it Warmup outside jog / bike ride Make a good playlist Start the day positive NO news media. The media isn’t positive at the moment so don’t let that consume you first thing

18.01.2022 Accountability is everything! Fat Loss is a team effort when working with a trainer and you bet that will check in on you. Honesty is everything when it comes to cals in clas out. Don’t hide the mid night snack or pizza it can be accounted for if the trainer knows.

18.01.2022 RPE scaling Use this system when predicting your RPE, if you aren't quite seeing the results you want a few months into a program make sure are applying enough intensity load and stimulation to achieve the results you want. I've had this conversation with many clients and thought l'd share the very common/effective scaling system.

17.01.2022 We are working hard to keep our current clients moving and are making some big moves this week to adapt to this situation. Once we have all our current clients sorted we will open our arms to help everyone else! Stay positive and stay active everyone

17.01.2022 Sorry it’s been so long between posts... But we’ve kinda been busy working on this 3 x Champion Trainer awards for Toby 3 firsts, a second, a third, 2 fourths and a fifth position for Manz! So happy and proud of what we’ve accomplished and looking forward continuing to train hard and build on what we’ve started.

16.01.2022 Injury prevention after rehab Strengthening the area in as many angles, different starting points and 3 plan movements to make that spot a strength not a weakness. Just strengthening in one movement that might not be the weak movement pattern that started the injury in the first place isn’t helping. ... Doing hamstring curls twice a week isn’t preventing. If you don’t take injury prevention seriously expect to have a reoccurring injury. Just think if you injured yourself doing a side ways movement then maybe you should strengthen in that pattern. Personally lv had abductor, ankle and knee injuries with no reoccurring injury after rehab. No one likes injuries so be smart and invest the time!

15.01.2022 Tsfitness attention to detail is next level with movement. Amy Kindred relocated last year and still keeps the tools she learnt from us to this day Learn correct movement before load

14.01.2022 Sunday chill time... need some motivation for Monday morning?? Chime into this podcast from MassiveJoes.com to get pumped for the week ahead. https://youtu.be/XkFKFX0VlTc

14.01.2022 Christmas food And celebrations It’s that time of year were we all start to loosen the rain on our food and celebrate in December a little more than normal. Be guilt free on the cals it’s a good time to reset and enjoy time with love ones.... Have a positive mindset going into it. It’s a day or a few weeks on holiday you can’t do much damage if you worry add a walk each night. Use the extra cals to train like a boss more fuel more output You’ll actually Recover better with more food Add intensify techniques to reduce gym time if you are busy Set a minimum and stick with it I personally take 2 weeks off weight training and use it as a full reset for my body. If l miss training during that l’ll do a deload week which lets me train at 50% and still feel the benefit of the break. Main objective over Christmas is have a approach going into it and stick to it.

14.01.2022 Bootcamp ready we offer online sessions. Here’s one cleint making no excuses to get it done with a new born. How’s online work? We do things a little different we correct movement and make sure you are getting everything out of the program we don’t just send the plan and leave you.... Record your session and send it Trainer reviews and gives feedback either with video, voice recording or message correspondence and gives you the tools needed to help you progress. Our aim for online Accountability Educate and correct form Encourage and motivate

14.01.2022 Here is a not so PG approach to goal setting and a reminder if you have a goal to get after it. I listen to a range of podcasts while l train 6 days a week and look forward to sharing some quality fitness content that's out there for free to everyone. Troy is one of the top prep coaches in bikini models currently and has some good passion with a sometimes confronting attitude to those who aren’t applying enough.... https://soundcloud.com/troy-thornton-9 Goals Set the bar high Sacrifice Rewarding Play to win Be prepared to buy-in Realistic timeframe No plan B If you don’t strive for your goal don’t expect others to get you there. Let us know your FEB goals for this month? Feeling stuck not sure on the process? ANYONE WHO COMMENTS THEIR FITNESS GOAL BELOW GOES IN THE DRAW FOR A FREE 1on1 session in club.

13.01.2022 Quick tip The old technique look to the roof, big chest is a shit saying. This creates back arch and abs to disengage, which makes you weaker and a higher risk of injury. ... It’s simple - if you tuck the chin and keep a long neck, you can engage abs better therefore control and load more. Try it! Look to the roof while standing and flex those abs, then try while keeping your head neutral and focus on that chin pushing back and down it’s not attractive but it works Abdominal engagements is a must in any movement, back erector can’t handle all the load. If you shut one side off then the load goes else where, increasing injury and making that poor lower back a victim like so many do! If your trainer doesn’t pull you up on either of these you need a new one

13.01.2022 Chest Press guide Does Shoulders pinned back ... Elbows lower than wrist Chin tucked Long neck Eyes forward Feet planted Controlled movement Leaning back into the pad while pushing Tempo for muscle strain Red flags Shoulders come forward Elbows higher than wrist rolling shoulders Lazy feet means instability Moving too fast ( Is your goal strength or muscle building?)

12.01.2022 I hope everyone is still working quietly like TS Fitness clients. Total weight lose for the crew is 20kg in 2 weeks. This is just a reminder if you want it, you'll get it done! My aim for this lock down was a 3 step process for clients. 1. stop gaining / change closed mindset from the world ending 2. maintain weight / build more positive habits and supply the tools to do so ... 3. Trend weight down / continue traction forward I'm big on if something sucks make a change to not feel like that again! I have all the time in the world for people that are trying. Its a work in progress and not everyone is there yet and that's okay, but have a action plan to get out of the rut. lm helping everyone as much as l can to get them to their goal no matter the setback. 1 issue gym is shut list of things that haven't changed food choice Personal trainer access New home plan to hit that goal FREE access to more online content than ever Time Build muscle Fat lose Remember goals can be achieved anywhere! Review your day and see what you can do to be better tomorrow https://www.youtube.com/watch?v=G9Qrt1vBm6A

12.01.2022 This one gave a few some pain this week. Give it a go if you dare 1min -10sec (6rd) Push-up ... Lunge 4rds Skii erg 250m Pull up 25reps 4rds Sled up/back 20kg Wall sit 30sec 10reps -2reps (5rds) Cable Kick backs Cable side kicks Cable Squat Glute bridge weighted 1min Non weighted 1min

12.01.2022 If you priorities gym make sure you go in with 100% effort don’t waste your time. If you aren’t sweating, heavy breathing and nearly passing out on your weight session you aren’t applying enough to fail the muscle and forcing growth to get better and stronger. You should feel like you’ve left nothing in the tank and given yourself 100% chance to grow or achieve whatever your goal is. Some may think this is disgusting but all l see is a man getting after what he wants. Take a step forward and earn the dream body you want don’t just talk about it.

11.01.2022 What could make a Monday better?!?! Little Malby checking out Jess’ form Thanks for bringing him in to training Jessie, he’s a welcome addition to the TS Fitness team

11.01.2022 Get rid of the fluff. Random workouts have there place, but if you are strength training and you can’t reflect back on progressing in a movement then you have a problem..... https://open.spotify.com/episode/6UKjGT6hlfRwH8eQolgr5H

11.01.2022 We are picking 1 person to join the Bootcamp team FREE for a week 2 classes Tues & Thurs 6pm How to enter: film yourself completing our challenge and inbox it to us. Fastest time wins the FREE week... 10 Pike press 20 mountain climbers 30 situps (touch knees) 40 pushups 50 scissor kicks We need to make sure you can handle it before you join us

10.01.2022 Haha think I’ve seen this happen before

10.01.2022 Group training sign ups close on the 20th of November Programming for group we use a variety of approaches when writing up a good plan. AMRAP and Time based are probably the most popular techniques we use. Techniques to avoid when in group setting are REP based programming you may make people feel self conscious if they are behind or last one left, depending on the groups variety of fitness levels. How trainers write plans are extremely important and can impact participants ...experiences. Some things to consider Don’t worry about the others around you if they are talking etc they have a different goal to you and that’s okay. Participants mindset and reason for attending are varied just remember that. We encourage all types of clients whether life style or goal focused Lifestyle member - general fitness increase , social gathering , here to move and feel good Goal focused- dialed in , 100% effort, works on fitness outside of class , achievement driven It’s you vs you not everyone else Our main aim for the 4 week camp is consistent training after the COVID break.

10.01.2022 Hey everyone l know with the Covid restrictions it’s tough to train or be motivated in a home environment. Currently TS Fitness is running personal training outdoors - weather depended. If you would like to join our text out group for 1 on 1 sessions availability each week please inbox the page with your best contact number We do things a little differently, no big group classes. ... 100% focus on you, not 10 others Teach correct movement Strive for nothing but the best No equipment sharing, COVID SAFE TRAINING

09.01.2022 Hey all With weight training returning hopefully in November and everyone beginning to move the body more frequent with the sun out Heres a quick snippet of some good tips to reduce injury and increase your output safely when the gym reopens ... Link- for full article https://complete-physio.co.uk/returning-to-gym-after-lockd/

09.01.2022 A quick vid that discusses returning to normal training / life. Start building the habit change little by little you can’t build a house in a day so don’t expect a body to change in one. https://youtu.be/xmJ-uBLYdMU

09.01.2022 Don’t use this virus as an excuse to not train. Keep on top of ya fitness goals! https://www.facebook.com//a.91314682208/3549613301775494/

07.01.2022 Sometimes you just need to hit the record button last set to get everything left in the tank from a cleint. No one wants to be caught slacking on camera Try this finisher if you dare 5sets no rest ... 100m skii Pyramid top part clean 10reps (run the rack down or add 10reps each set) See more

07.01.2022 Iv used some of these techniques before depending how deep a client wants to go into training and nutrition optimising. Something to keep in mind if you are dieting or training to compete. Listening to your body and adapt week by week... https://youtu.be/JRntLb1YM5Q

07.01.2022 Doors are back open on TS FITNESS Had some mega transformation with clients in 2019 in all areas fat loss , muscle building, injury rehab, strength and event prep achievements. Over the next few months will be sharing some incredible results that have been kept pretty quiet behind Anytime Fitness doors. Here's a quick reminder If you don’t know, we work with everyone who has a goal we currently work with iron man competitors, fitness models, injury rehab and your more common fat loss and muscle building clients. Limited training spots available if you want to start please get in early we fill the books fast and keep long term clients. We work with limited people to keep the results and focus on you 100% of the way.

06.01.2022 Keep trying new things! You'll find what works for you and succeed. Demand more, try more and you'll have better luck finding success then the ones that don't search for what works for themselves. Set a short time frame to whinge and whine if it doesn't work but don't stay at the stop sign for long or you'll never advance! Remember this for anything in life fitness, relationships or other.

06.01.2022 Chris Langley 13kg up and lean. Chris struggled for years with gut health and weight management till TSFitness. Dedicated to change we found the recipe to success. His journey was an eye opener for both of us, realising that mass gainers and increased food intake doesn’t fix gut health issues and put weight on so easily. With an increased food bill and not much to show for it we both left with some confused faces, we learnt hands on that food choices can play a vital role in... what we can achieve and how the body functions with the right source. We had some great input from ontrack eating who TSFitness partner with for body scans and any food questions. Chris went from party pies to fruit smoothie to help his problem. We worked on muscle gain in our sessions highlighting his weak point to become his strengths and we are pretty happy with the results so far. Chris walked into Anytime fitness 55kg with no fat or muscle on him, upper to lower ratio imbalancement and some rough mobility / biomechanical issues. These have all been corrected and we are eager to keep pushing together this year. This transformation is a credit to his consistency and trust in the process. Chris This wasn’t always easy at times we thought the scale wouldn’t move, but when l eat well it makes a drastic change on my energy levels, recovery and body composition. See more

06.01.2022 Work for your goal even on the weekends

05.01.2022 GOOD MORNING it’s FriYAY! An absolute cracking morning for some outdoor training and an awesome effort put in by Claire and Jess this morning, top job ladies

05.01.2022 Sign ups close on 20th Any questions inbox

05.01.2022 Hey everyone online coaching is a go. After completing all my current clients plans last night. Now we can open the doors to others We currently have 5 available slots to help you continue to move and improve in all areas of fitness. We cover all online ... macro plans Meal plans Cardio plan Muscle building plan Core engagement and body function improvement Stretching Daily or weekly checkins Messaging Phone call Face time Photos Weigh ins Goal setting form Performance review form If you want to learn input and output and not do 6 HIgh intensity sessions a week let us help you understand a healthier balance. Please inbox us to discuss further Goals don’t stop just cause the gym is shut.

04.01.2022 Whitney Fun, bubbly and now in double digits! As a trainer l don’t think lv ever heard alright we need to stop losing weight or else this dress isn’t fitting, will be chopping it up way too much. 23kg+ off and staying off! Whitney works early in the morning and still prioritises the gym in the arvo instead of sleeping. She has been educated and challenged through our time together and continues to keep smiling all the time. Our final dress fitting done for the wedding, now the real test functional training for spartans. Whitney works with TS Fitness once a week for check ins, program adjustments, goal setting and then highlight the session with cardio to increase her deficit, weight program form check over or recovery based stretching and rolling to keep her in the game. Always good to reflect but never stop chasing what you want.

04.01.2022 New client Remi we quickly spent some time improving her squat last week. Things we noticed on first look. Hyper extending back ... Shoulder control issue Over extending neck that controls lumbar spine and ab control Feet loading issue Core unstable throughout movement A quick 5mins and we went from a quad dominant knee pain squat to loaded glutes and weight loading. Attention to detail is what we strive at TS Fitness if you want body changes and shapes you need to be able to move correctly. Will be working more closely with Remi and her weight training progression. It is not perfect but it’s a hell of a lot better in such a short time. We teach the Squat right and work people through variation that is best to the individual by analyzing the client's range of movement, mobility, comfort level etc. If you get programmed a weighted back squat straight up with no lookover you need to look for a new coach in our opinion.

04.01.2022 We’ve been working hard with keeping you guys safe for the gym reopening tomorrow at 10am 4+ sanitizer station 3+ wipe stations All equipment coated with a microbe shield ... Deep clean The list goes on! We are safe and ready to go

04.01.2022 Here’s a quick example of a session l put a client through today. High volume with weight load lower than normal. Using this method allows good intensity and you can train hard while building your overall reps and sets up coming back from pre Covid and not feel like you are training 40% down from normal. ... 50 pushups 50 squats 50 pull-ups 100 Legpress 100 seated rows 3sets 10 20 30 Shoulder press Side lateral raise Rear peckdeck fly 10/10 5sets Curl Dips 2rds 30sec 15off Mc Rope Slam Plank Tips: continue repping out until form fails or loading is moved to the wrong places example: trap flaring in seated row

04.01.2022 Tempo controlled reps- Reduce tendon and ligament pain drop the load and increase mind muscle people it’s the key to the city!

03.01.2022 Hey everyone we’ve had a lot of people asking why we aren’t 24/7 at the moment. COVID marshals are a must for operating the gym till the government makes changes. We are following the rules so just trust we are doing everything required on our end to keep all our members safe. Here’s the info

03.01.2022 Gyms back get started on your journey today. Here’s some tips and a few reminders Have a plan ... Make sure it has a good mix of recovery and output when returning to weight training. Mini goals for the week 1. Food change example: add more protein to meals to increase recovery 2. Exercise goal example: step count Do more than an hour a day to expect results Food Sleep Recovery Consistency (show up) Intensity (when there) All the listed above + many more all play a role in leveling up your fitness. If you aren’t doing some of the listed you have a goal right there. Enjoy the process if the diet sucks it’s not a life style change try a new one. If you want to learn the skills to exercise and train correctly seek help. Be open minded to try the approach from a new coach. We see a lot of success with clients doing different diet techniques or weight training plans if it works for you and you enjoy it continue it. If you close your mind to change you close your mind to growth be ready to learn

03.01.2022 Have no room for error. Be satisfied on your efforts each week and make sure you are heading forward to your goal not backwards. No room for error Sleep Food ... Exercise Cardio Be a 100% on all and you’ll see the results. Usually what you’ll find is the bad habits you won’t break are the ones holding you back most. Personally l use to have 1 free meal each week which would spill over my cals and would leave me with a scale weight the same week in week out. Since removing this habit lv dropped 10kg since Jan. Yes l did everything right apart from that one meal and thats what was setting me back. Client wise each day l hear a lot of excuses I had no time..... I’m not cooking 2 seperate meals.... I just walked cause lm tired.... I’m big on does your intentions meet your action this week? Am l satisfied with everything l did this week? Can l justify asking why my results haven’t changed if l didn’t put the work in? Right now lm investing a lot of time into the competition seen. Which l find fascinating on peoples commitment to the goal and just hope sharing some of this stuff will help general gym users apply more day in day out.

03.01.2022 Cable seated fly Why choose seated over standing??? Avoids switch stance which can lead to twisting the torso and uneven load distribution ... Avoids forward lean bring shoulders in Bench helps shoulders back giving you more strain on the target area Feet are anchored to the ground and stops any body movement Note the tempo muscle building is controlled and slow.

02.01.2022 Give this one a shot Start weight 45kg 1min on 1min off till you can’t complete a 1 minute of constant reps Russell completed 7sets this morning up to 100kg

02.01.2022 Hip hinge patterns RDL / deadlifts / hipthrust / kettlebell swings Many of these exercises are on online plans or custom plans but can you actually do them correctly? ... Hinge movements in my experience are the toughest to teach and should be progressed with build up exercise prior jumping straight into barbell rdl etc. How we build up a bullet proof hinge which is not a squat! Banded knee hipthrust (teaches not to squat and lead with hips back) Dowl spine hinge (teaches you neutral spine) Wall RDL (combines the 2 movements above) Add load BOOM you can now load correctly and progress correctly High technique exercises need to be broken down in movement patterns for some and that's okay. The gym is all about progressing movement patterns. There is a reason why we have machines and not just barbells and dumbbells. Here’s another approach https://www.building-better-athlete.com//teaching-the-hip-

02.01.2022 Have you signed up to Bootcamp yet? Entry closes this Friday Offering online and face 2 face training ... Our aim Teach / correct Increase training consistency Achieve steps closer to the goal 44 days left in the year get after it NOW not next year!

01.01.2022 Make small changes and scope in deeper if your weight isn’t moving. Here are some great tips for those at the starting point of making a healthy change. We’ve all tried the lm going to eat only fruit and veg or this product shake 8 times a day . The negative is you relapse super quick and don’t see the change anyway. It was to drastic or you run out of money to supply the shake and haven’t learnt anything in the process. Small changes consistently is best. You are on this e...arth for a long time so educate yourself to live healthy forever not just for 6 week challenge. https://youtu.be/fB_ESE2XwOU

01.01.2022 Neck position importants is crucial and one of the most common mistakes as a trainer l see daily in the gym while people back squat. Here’s a great video discussing why we teach the way we do! Safe that back and be stronger in the movement! https://youtu.be/dLu-EbNXwDk