🏃🏽♀️10 years industry experience 🏋🏽♀️PT + small group training 👊🏿Boxing, strength, weightloss 🍏Nutrition + training programs ➡️ Free consults DM me
🏃🏽♀️10 years industry experience 🏋🏽♀️PT + small group training 👊🏿Boxing, strength, weightloss 🍏Nutrition + training programs ➡️ Free consults DM me
🔆HOW DID YOU SURVIVE?🔆 COVID-19 presented a whirlwind of emotions and challenges for a lot of people, myself included. For many people, particularly those who rely on routine and planning (🙋🏿♀️ ) - it was a really massive adjustment. Work, training, Uni, social life, family, mental health... everything was up for grabs. But there were 2 ways of dealing with it. 1. Throw all your hard work, training, study and lifestyle out the window and HOPE when it’s all over, you find the motivation to start again. 2. Adapt and define new schedules, routines and goals to keep yourself motivated and find a way of surviving. Given number 1 wasn’t an option for me and I refused to let it be for my clients either - I found a way, I set new goals for myself and for them based around what we had to work with and we started straight away. Now we are starting to see the light at the end of the tunnel, it’s time to acknowledge how we all coped, what we did well, what we struggled with and give ourselves credit for what we achieved in such challenging times! It was actually a welcome adjustment for me to strip back my training and focus on a few important goals and trial some new training styles. This is what I achieved in my time away from the big box gyms and I’m damn proud of it 😁 1️⃣ Ran minimum 10km/week and got my time to under 4.45min/km. 2️⃣ 10 x 5kg weighted chin ups 3️⃣ Integrated functional compound lifts into every session 4️⃣ Got back to 70kg SLDL x 15 5️⃣ 10 x 90kg box squats 6️⃣ 10 x 90kg DL Time to set some new goals and keep moving forward! If you need some help with yours or getting started, send me a message. I have a couple of early spaces left so get in quick!
🏋🏼♂️OVERUSE PREVENTION🏋🏼♂️ It’s been 2 months since the closure of gyms & training facilities. With majority of people now well & truly settled into their new fitness routine, it’s time to talk overuse injuries! Although it’s great to see how quickly many people have adapted to the new challenging ways of keeping fit, it can take a toll on the body. Particularly, if your new routine is not an exercise form or quantity you were use to. All of a sudden, people have gone from weights 3/wk with 5km running, to ZERO strength training & 15km+ of running or impact work each week. While it’s great to change up your training & “stay fit” in any way, shape or form, there are some precautions that should be taken to ensure you don’t wear your body out in the process or develop permanent, debilitating injuries. As running seems to be the most common training substitute, injuries to knees, hips & backs are beginning to emerge. The majority of these niggles GENERALLY stem from a common denominator - which is actually quite easy to fix. HIP STABILISER STRENGTH & MOTOR CONTROL! Hips stabilisers are a large group of muscles including: ➡️External rotators (piriformis, gemellus, obturators ) ➡️Abductors (glute med, glute min & upper glute max fibres + TFL ) Primarily, hip abductors work synergistically to move & stabilise the hip. Generally, if our hip stabilisers are weak or have poor activation, it leads to an array of knee, hip & lower back injuries due to poor tracking & overload on incorrect structures. SO, WHAT DO YOU DO? Strength & endurance! One of the best ways to begin strengthening your hip abductors, is high time under tension with low load to ensure activation of the correct muscle groups. Crab walks are one the best ways to achieve this in a functional, weight bearing position. Using the appropriately tensioned band for your level, keep the knees externally rotated to work the glute max while stepping outwards (abduction ) against the tension of the band to work the glute med. By ensuring the band is tensioned throughout the whole movement, you will work both hips simultaneously throughout the whole set. Keep it low & slow! Focus on knees & toes out.
💥CLIENT SPOTLIGHT #3 : EMMA💥 It’s been a minute, but it’s time to shine some light on another one of my amazing clients - Emma. I began training Emma as a favour to one of my colleagues when she went on Christmas holidays in 2017, the rest is history! From the get go, Emma had me in absolute stitches - from her horrendous oversharing, to her fear of “the scary room” (weights ) and carbs, it’s safe to say, I had my work cut out from me from day 1. When I met Emma, she had never touched weights, let a lone set foot in the weights room and was the definition of a cardio bunny. She had severe lower back pain and was genuinely scared of getting bulky. Two years down the track, Emma trains weights up to 4/week, deadlifts 80kg pain-free and has lost an amazing amount of body fat while eating nearly 2000 calories/day (involving a lot of carbs! ) Helping Emma transform her mindset around training and nutrition by showing her how to achieve her strength and fitness goals in a healthy and maintainable way, has been an incredibly rewarding experience for me. On top of that, Emma has now created a lifestyle for herself. Rather than dragging herself to gym each day to “lose weight” Emma looks forward to her sessions and uses the gym as her personal time to destress and look after her mental and physical well being. Seeing Emma’s transformation has been second-to-none. Giving her the confidence to train downstairs in “the scary room” by herself, eat a s%&tload of carbs everyday guiltfree and help her move and live her everyday life painfree - words cannot describe how proud of her I am and how grateful I am for her giving me the opportunity and her trust. I am so proud of how far she has come and cannot wait to see how much further she will go. Swipe to see her fitness journey!😘
💥ROUTINE & MOTIVATION💥 I‘ve been asked numerous times since gyms have closed - how I am staying fit, what’s motivating me, am I finding it hard to continue training? In all honesty, YES! Of course I am, we all are. The biggest difference at the moment for people that are continuing to train vs people who have already given up, is their WHY. To me, fitness is part of my lifestyle, not something I do for purely aesthetic reasons, but for so much more. It’s what gives me energy, wakes me up in the morning, reduces my stress, alleviates my aches & pains, it enables me to lug all the equipment from my car to the park at the moment 🥵 & most importantly at the moment, it helps me stay in routine! In this way, I’ve been incredibly lucky & it’s really woken me up to how dedicated my own clients are (not biased at all ). Having 80% of client from the gym wanting to continue to train with me outdoors or online has shown me how much they all individually value training & movement as more than “losing weight”. They’ve given me the opportunity to stay incredibly busy & stick to my (early 😅 ) routine - SO THANK YOU! People say “change is as good as a holiday”, & sure, change can be a good way to get out of a plateau or help reignite passion for fitness - but it’s no secret that no one likes change. Change is scary, it’s different - unknown. For many people that were complacent in going to the gym each day or going to classes routinely without having to think about it, all of a sudden now have to motivate themselves to train at home or in a park, by alone, with little or no equipment…IT’S HARD! But there’s no reason why it can’t become your new routine. Having a routine (not just training ) in this unknown time is vitally important. It’ll give you a plan for the day, a time to set your alarm when you don’t necessarily have to & will help you make the most of your day with purpose. Without this routine & purpose, it’s very easy to focus on negatives & become lethargic, anxious & feeling somewhat useless. Swipe across to see my checklist to make sure you are staying on track & positive! If you need help with a program, need motivation or training (virtual or F2F ) DM me 🤗
🏋🏽♂️THANK YOU🏋🏽♂️ Well, what an emotional 24 hours. As many of you are aware, as of last night, all “non-essential” activities are cancelled, closed, finished until further notice. This apparently includes gyms, but not bottle shops... go figure🙃 So for now, we say goodbye to Goodlife for the unforeseeable future. This morning was the absolute biggest, but most rewarding morning of my life... 16 sessions back to back from 4am - 12pm to get my clients absolutely anything I could before we are hit with worst case scenario. It was a tough decision as it meant I couldn’t get my “last session in” which was hard given how much fitness means to me personally, but to me, you guys are the my priority and I really do what you to know that! It was full on, but to see everyone’s smiling faces absolutely smashing through PBS while they had the chance, showing up with 110% enthusiasm and positivity and showing me their support... honestly I’m so grateful for you all. I couldn’t have smiled through the tears this morning without you. So to my beautiful clients... THANK YOU so much for all scrambling with me last night and working in with one another to get your last in club session in and packing out my morning! THANK YOU for all of your amazing support, well wishes, presents, commitment and support through all of this. I know for a lot of you, not being able to exercise as you do joe is just as terrifying and anxiety provoking as it is not knowing where your next pay check is coming from. FROM ME TO YOU - please know I’m doing absolutely everything in my power to keep you guys out and exercising and staying mentally fit as well in this very unknown time, so sit tight and I know I’ve got your back. If you haven’t already received an update from me regarding training or are not sure what to do moving forward (client or not ), please contact me ASAP. I am doing my best to action plan B and respond to all of your questions/concerns by the end of today so please be patient with me and know I’m doing everything I can right now to keep things moving. Thank you all so much, you guys make me realise why I love my job so much and I couldn’t do this without you 💗
🏋🏽♂️Client spotlight #2 🏋🏼♂️. This amazing woman has been so incredibly rewarding (& frustrating 😛 ) to train & watch progress - to say @muma_fraser is strong willed is an understatement! When Jo started training with me, she was recommended by her beautiful daughter Sarah who I also used to train. In the beginning, Jo had a one track mind of “losing weight” & absolutely nothing could change it! Then one day she came to me confused as her clothes were “getting bigger” but the scales weren’t budging! Perplexing 😉 Jo seriously amazes me daily, she works 2 incredibly physical jobs (1 of which she refuses to admit is “work” ) and clocks up to 15,000 steps, often working up to 10-12 hours a day... then she finds the time to play squash, come to gym, look after her family, and complain that I’m making her eat too much😅😘. From someone with very bad back pain & dodgy knees (that wasn’t a fan of weights at all ) - in just 18 months, Jo is now deadlifting 70kg painfree & squatting with no issues! What I’m most proud of however, is the change I’ve seen in her mindset. Jo has gone from being fixated on the weight on the scales, to finally seeing how incredibly strong she has become & realizing that weight is not an indication of body composition 🤗 I’m so incredibly proud of how far this lady has come and I cannot wait time see how much further she can go! You da best Jo!! 💗 Please swipe across to see her amazing deadlift progression + her fitness journey! NAME: Jo Fraser aka muma Fraser AGE: 36 (going on 57 ) OCCUPATION: aged care nurse/house cleaner HOBBIES: gym, walking, squash
💥COVID-19💥 Given the current circumstances, its time to get on top of things & stay as healthy as possible both physically & mentally. In the last few weeks there’s been a dramatic increase in coverage & panic surrounding COVID-19. While it’s evidently very serious, we need to make sure that as a community, we’re not overly panicking & putting the economy & wellbeing of one another at risk. There’s a lot of anxiety & fear surrounding this virus as it’s not something we’ve ever had to deal with before & there’s not yet a definite cure. What better time than now to not only focus on your own health & wellbeing, but also to help those around you who are struggling more than you. As PTs, like any small business or company, we’re a little worried about the current light being shed on “being in public” or isolation. While physical contact is to be minimised, this doesn’t mean we need to panic & avoid “public” altogether. Currently, Goodlife HC has put in place extra sanitary measures to ensure safety of our members & staff & as PTs, we’re all being extremely cautious about our environment to ensure your safety - trust me, you will sooner die from toxicity of Glen20 at Nundah thanks to @amydorothyturner So what should you do? It’s absolutely paramount, now more so than ever, to be diligent with your own hygiene & health. This means doing everything you can to stay fit & healthy during this time, if not for your physical health but your mental health as well - I know I am going to go crazy if I am isolated inside! This means finding a good routine & sticking to it rather than adding to the current stresses by taking away your physical activity as well. Swipe for my tips on how to ride out this stressful wave. Lastly, as a PT, I’m well equipped & have alternate avenues for training for worst case scenarios. I have multiple options to get my clients through this & have no plan to let any of their training or health suffer & you shouldn’t either so please let me know if you need help! Please be mindful & respectful in this time of small business as we’re struggling & I assure you, we are doing everything we can to get all of you & ourselves through this 💗
I never have been & never want to be the type of “trainer” that uses my social media platform to constantly champion myself, show off, post selfies in matching active wear or shove endless discount codes down anyone’s throats. #fitspo In all honesty, while yes, I train hard & am damn proud of it, my clients are the ones that bust their asses day in & day and out continue to work ridiculously damn hard to achieve their personal goals, improve their lifestyle & get to where they want to be both mentally and physically. So that is exactly who I want to show off to you, as I am incredibly proud of these amazing people and the impact that I was lucky enough to have on their life!! 🤗 Given it is her birthday week & she hates the spotlight... 😅 I thought there was no option but to start my client spotlights with @zoevanessa . Im so damn proud of how far this chick has come - not only in her training, her change in mindset & outlook on health & fitness in general but how much she has learnt in the last few years as well. Above all of that, after basically forcing her to enter Goodlife’s Fitter, Faster, Stronger challenge last year, Zoe actually managed to win herself the QLD title (which would not surprise anyone if they saw the undercover level of competitiveness she revealed ) 😂🤦🏽♀️🏆🥇 Swipe across to see her amazing transformation and fitness journey so far! NAME: Zo O’brien AGE: 26 OCCUPATION: Marketing for Taco Bell (which means eating and writing. Sorry ) HOBBIES: does eating out count? I actually do see working out as a hobby though as I enjoy it and will always try to include some form of cardio into any activity, especially adventuring and travelling! I love a good book to unwind 😌
💥Ab training vs core activation💥 Should you “train abs”? There’s lots of controversy around this topic & confusion around the seemingly interchangeable terms - “abs” & “core”. Firstly, like any training, the question to differentiate if you are wasting your time is - what are you trying to achieve? If you’re killing yourself with hours of sit-ups with the intention of growing a rippling 6 pack, I can confidently tell you to give up now. Unless you’re in a consistent calorie deficit, get to a low enough body fat percentage & have the genetically coded ability to get a “6 pack” - I’m sorry, but it ain’t gunna happen! (Yes, not everyone is capable of the aesthetic, superficial abs ) Unfortunately there‘s a misconception that the more you train “abs” the better they will look - (when I say “abs” I’m talking about your superficial layer-rectus abdominus ). Sure, the more you train them, the stronger they get, but what most people don’t understand is your “6 pack” muscles aren’t a particularly functional layer of muscle & are purely for aesthetic purposes... they don’t do a lot else. On the other hand, training your “CORE” & gaining an efficient activation pattern both in isolation & through functional ranges is vital for all training purposes - cardio & strength alike! In fact, the inability to use deep core muscles is a major contributing factor to both running & compound strength training injuries. While most of your usual ab exercises emphasise the superficial layer, core activation activities target a deeper group of muscles that layer your inner abdomen & vertebrae (which can’t be seen ). Together, they create dynamic stability & pressure within the abdominal cavity. They include: ➡️diaphragm ➡️pelvic floor ➡️multifidus (spine ) ➡️transversus abdominis (TA ) ➡️Quadratus Lomborum These muscles have the capacity to activate before movement begins to control the COM. If you’re not engaging your inner core, the outer core can’t function properly leading to a lack of stability & inability to efficiently run, lift weight, or perform everyday activities. Swipe for more “how to” info + examples of both functional ab work (1-3 ) & isolated activation exercises (5-7 )!
🏋🏽♀️BACK & SHOULDERS 🏋🏽♀️ Back & shoulders are by far my favourite push/pull combination! Currently, I am training on a strength program while maintaining a calorie surplus to build some muscle in areas that I have always struggled to build... but back and shoulders will always be my favourite. Don’t get me wrong, I love the sweaty, near death feeling of hard cardio - but there’s something incredibly satisfying about getting stronger and hitting new PBS! Swipe across to see 3 of my favourite back and shoulder exercises! ➡️wide grip lat pull down bodyweight (62kg ) x 10 ➡️BB overhead press 40kg x 3 ➡️weighted pull ups 5kg x 6 Try 5 sets of each! Give it a go!
💥KNOWLEDGE💥 No-one is an expert. I am the first to admit that. I truely believe that in ANY profession, there’s a starting point where you‘re a small fish in a very big pond. If you want to be good at what you do-you must continually learn, educate yourself, seek advice, find mentors & gain as much experience as possible to continue to GROW. Not only in your skills, but your mindset, your ability to educate others & grow your own personal experiences so you know what kind of professional you want to be. However, there’s definitely a good & a bad way to go about this… Personally, I’ve been in the fitness industry for over 10yrs & have been a professional trainer for over 7yrs. I started by studying Exercise & Sports Physiology with Human Movements & Biomechanics & am currently studying my honours of Physiotherapy at uni. My style of training, education, knowledge & my mindset as a trainer are an overall accumulation of PERSONAL experiences that I have gained throughout my OWN fitness journey, my OWN rehabilitation, my OWN education & my OWN personal style of delivery. A lot of my current social media posts have been directed from an array of theory & rehabilitation knowledge I have gained through my Physiotherapy degree & have been lucky enough to apply to my current profession which is incredibly rewarding. I find it incredibly flattering & humbling that people are able to learn from my posts & apply them to their knowledge & skill set in their own way. While I do not condone putting others down or belittling anyone, there is a line. Lately, it has been brought to my attention from various other people, that I’m currently being mimicked in the sense that my content has not been read & reapplied, but that it has been straight up stolen word-for-word & plagiarised by a brand new trainer within the industry, who in fact was a client of mine (swipe for comparison of posts ). While they’re obviously still trying to find their own way of educating others & gaining clientele, they are plagiarizing my knowledge, education & hard earned skills which is a little bit silly considering how small the fitness industry is - word spreads fast. CONTINUED IN COMMENTS!
🍑FRIDAY LEG DAY🍑 Training legs is a love-hate relationship for a lot of people. I’ll admit, legs are HARD! Due to their sheer size, legs can get your heart rate up, they can hurt and they can be incredibly hard to motivate yourself to train, but once you’ve completed a leg workout - you feel so damn good (until the DOMS hit anyway 😅 ) I personally have learnt to love them! It’s hard to train legs on Friday - its the end of the week, a lot of people are tired, run down and just can’t wait for the weekend to roll in. But what better reason to train legs? Here’s some reasons I love to train legs on Friday: ➡️It’s my last day of programmed weights training for the week, so I get plenty of rest after! ➡️It’s my quietest morning at work and my afternoon off,so I can take my time and enjoy the session ➡️It puts me in a good mindset to start the weekend! Bored of your current leg workout? Need to change it up or try something new? Here is a leg workout I have enjoyed doing the last few Friday’s as it incorporates both strength and volume training with supersets that also test your muscular endurance. This workout hits all the major muscle groups of your legs (quads, hamstrings, adductors, abductors and glutei ) rather than focussing on one component, so I find it easier to get through mentally! Give it a go! 1 ) Front squats: 3 x 5 (heavy ), last set 15 reps @ 70% 2a )Goodmornings x 10 2b )Bulgarian split squats x 8 ➡️ 4 sets 3a ) Hip thrusts (heavy ) x 15 3b ) Single RDLs x 8 ➡️4 sets 4a ) Single leg press x 10 4b ) Prone single hamstring curl x 10 4c ) Banded crab walk x 40 steps ➡️3 sets HAPPY LEG DAY!!
🔥SQUATS🔥 Research shows that in today’s society, by the time the “average” full-time working adult has reached the age of 30, the muscles used to strengthen the spine & improve posture (erectors, trapezius, rhomboids, rear delts etc ) have already atrophied (wasted ) > 35%. This is hugely different from our predecessors due to a growing culture of sedentary lifestyles with inactive careers that require us to be seated for over 7+hrs/day. The muscles that hold our spine straight & shoulders back are developed most efficiently by being put under strain & allowing muscle fibre & connective tissue adaptation. Squats are one of few exercises that are considered a “whole body movement” as they work multiple muscles in your lower body, upper body & core. This large muscle incorporation has proven to not only work as a way of postural correction & firing rate timing between upper and lower body muscles, but it is also one of the most efficient ways to accelerate your metabolic output & burn fat! However, like deadlifts, many people avoid squatting for various reasons eg. wanting to avoid “putting pressure on the spine” or “hurting their dodgy knees”. Some of the muscles worked include: ➡️Glute max/med ➡️Quads ➡️Hamstrings ➡️Abdominals ➡️Erectors ➡️QL ➡️Traps ➡️Lats Not only do squats build muscles (+gains ) they also help develop & improve everyday movement patterns & postures in a functional way to reduce the risk of injury & pain long-term. As squats take your body through a wide range of motion, they help improve your overall mobility as they continuously extend muscles & tendons while contracting others. Under tension & with correct technique, squats can increase your flexibility and mobility which assists in achieving these optimal movement patterns. When it comes to “functional fitness” squats are the king, & when done correctly, they improve joint stability by strengthening connective tissue. A great example is strengthening your knees through strengthening smaller stabilising muscles such as vastus medialis (yes squatting is good for your knees )! Theres a huge variety of squat variations. ➡️90kg box squats ➡️60kg front squats ➡️100kg squats
🟡 SCAPULAR CONTROL, SHOULDER HEALTH & POTURE🟡 The muscles that contribute to scapular control are the largest contributors to shoulder health and overall upper body posture. For the majority of the population, sitting and leaning over a desk (therefore holding the weight of your neck and shoulders ) contributes to over 73% of your overall “awake time”. Therefore the upper back and postural control muscles are in highest demand and used most frequently for the average office worker. Not only this, but they are also the major contributors to optimising “lifting” techniques such as pull-ups, bench press, deadlifts, squats, shoulder press, triceps and more. However, these muscles are unfortunately not well balanced or developed which long term, can lead to multiple stress injuries/pain such as overactive traps, tight shoulders and even migraines and impingements. Working on your scapular movement and control is one of the most important maintenance routines you can perform to improve your overall shoulder health, posture and strength. The “scapular muscles” attach to the shoulder blade at various angles and assist in providing the correct ratio of abduction, external rotation, internal rotation and flexion/extension of the glenohumeral (shoulder ) joint. Some of these muscles include: ➡️Trapezius ➡️Levator scapulae ➡️Rhomboids (minor & major ) ➡️Serrates anterior ➡️Supraspinatus ➡️Infraspinatus ➡️Latissimus dorsi ➡️Teres (minor & major ) ➡️Rear deltoids If one muscle such as the upper trapezius for example is overactive, it can become a long-term problem of continuous pain, tension and even headaches which overflow into almost every movement performed by the upper body. Working on the smaller neck and upper back muscles as well as the lower trapezius however can help to overcome this - with lots of practise, patience and consistency! See below for a couple of exercises to practise and improve on: ♾ Video 1: rear deltoid face pull ♾ Video 2: hanging scapular retractions ♾ other exercises = band pull aparts, DB inverted T & Y holds
💥LOWER BACK PAIN💥 Lower back pain (aka LBP ) unfortunately occurs in a higher percentage of today’s society than those who are pain free. Does this mean you are “injured” or shouldn’t train? ABSOLUTELY NOT! Firstly, research shows, that nearly 50% of the population over 28 years old have asymptomatic degenerative changes in their LB. This means that if scanned, these people would show a herniated, slipped or otherwise “damaged” disc. However, not all of these people are in pain or have restricted movement… in fact, majority of these people don’t know they have an “injury” or abnormality. These studies have found that LBP does not correlate to injury or structural integrity AT ALL. Many people ask if they should have a “scan” done to determine what they have done to their back or if they should check for an “injury”, however research suggests there is lacking evidence to demonstrate a relationship between MRI findings and the likelihood of LBP development, severity or prognosis. Here are some fun facts: ➡️No significant differences occur in terms of lumbar lordosis or thoracic kyphosis that link LBP ➡️tissue adaptability to stress means that tissue damage/stress does not = pain ➡️research shows poor sensitivity and specificity for MRIs in LBP ➡️Everyone is different and everyone’s spine has its own “norm”, meaning there is no one posture/technique that is ideal for everyone! What’s important to remember, is that the term “lower back” is broad in itself. LBs contain a multitude of muscles & structures, that like any other part of the body, can be trained, strengthened, stretched, healed and adapted. This is one reason why exercises such as deadlifts, or modified deadlifts are fundamental to train, as they work a group of muscles in a functional pattern that help strengthen and provide structural integrity to areas that cop a lot of load in everyday life! By in-corpoating these compound movements in weekly strength programs, we’re able to correct movement patterns, teach bodies to efficiently lift weight & create intra-abdominal pressure with co-contractions of stabiliser muscles. Like any other muscle in the body, LB can get DOMS, can hurt & can recover!
🏋🏽♂️DEADLIFTS🏋🏽♂️ In my opinion, the deadlift is one of the most important compound movements in any basic training program. Whether you are a beginner, have been training for years, are a professional powerlifter or a professional boxer - deadlifts are beneficial for a number of reasons. Deadlifts are a great movement to incorporate into your weekly training as they not only increase both upper and lower body strength, but they also improve overall posture, teach corrective movement patterns, increase power output and balance irregularities. Furthermore, if done properly, they can actually be used as a preventative exercise for lower back pain long-term. Unfortunately in today’s society, many people have “sensitive” lower backs or believe injuries exist in their lumbar spine so avoid any form of bent over or deadlift like movement pattern altogether - I will get into lower backs another time as they deserve a post of their own. . . MUSCLES USED: ➡️ Glute max and med ➡️ Quadriceps ➡️ Adductor Magnus and longus ⬅️ Hamstrings ➡️ Erector spinae and paraspinals ➡️ Trapezius ➡️ Latissimus dorsi ➡️ Biceps ➡️ Transverse abdominus ➡️ Rhomboids ⬅️ rectus abdominals ➡️ Obliques. TYPES OF DEADLIFTS: There are multiple different types of deadlifts and deadlift variations that can be used to help target different muscles groups or regress or progress the range of movement. 🏋🏽♀️ Sumo = glute, adductor and hamstring focus 🏋️Conventional = quad, hamstring and erector spine focus 🏋🏽♂️ RDL/stiff legged = hamstring, glute and erector spine focus 🏋️ Rack pulls (any stance ) = regression of range. VIDEOS 1 = sumo DL raised platform 2 = full range sumo DL 3 = conventional trap bar DL 4 = conventional DL (client Zoe! ) 5 = sumo rack pull (client Erin! ) 6 = conventional DL 7 = stiff legged DL
PULL UPS! One of the hardest exercises to progress in, but a common goal for a lot of females! The key to improving? Consistency, patience and slow progression. There are lots of ways to get stronger at a particular exercise, but unless you are consistently training in a productive way, through repetition and overload, you’re not going to get anywhere fast! Some common ways to progress chin ups: ➡️ train major stabilizers + prime movers of posterior chain ➡️static EOR hold ➡️eccentric lowers ➡️resistance bands ➡️add weight to any of the above! . ⏩ Swipe across to see how I personally progressed through chin ups, to weighted pull ups. Over time, I gradually improved from 10kg to 20kg in 6months.
For those asking, this was @zoevanessa amazing transformation in 12 weeks. The best part is she didn’t even enter the transformation challenge, this was fitter, faster, stronger. With 12 weeks focusing on increasing calories significantly and building foundation strength while maintaining fitness, speed and power. Goes to show if you follow the process and are smart with nutrition, the results can be astonishing!! So proud of this chick. @goodlifehealthclubsnundah @goodlifehc
Congratulations to all of the @goodlifehc 12 Week Challengers. These amazing ladies committed 3 months of their lives to improving their lifestyle, building foundations and training their butts off and I could not be more proud. Thank you for trusting me and allowing me to help you through a tough 12 weeks! Special mention to the incredibly competitive (terrifyingly ) and amazingly fit and strong @zoevanessa who took out the Queensland title!! You ma girl!! #goodlife #fitterfasterstronger #12WC #fitness #brisbane #personaltraining
All too often we hear women not wanting to lift weights because they are scared of “getting bulky” or “looking masculine”. It is a warped perception in our society today that has caused many women to ditch the gym and steer toward hours of HIIT training and flogging it out in the treadmill. . . . Not only is this the least efficient way to lose body fat, but it also puts an enormous about of stress on the body which is counter productive to the desired results. . . . Want to know 3 simple reasons why women should lift weights and lift weights often? . . . 1. High rep, low weight lifting can often cause up regulation of stress hormones such as cortisol which is far from ideal for fat loss. Not to mention the pressure this puts on the adrenal system . . . . . 2. Heavy lifting increases muscle mass, which in turn increases your metabolism = burning more calories at rest . . . 3. Strength training increases the efficiency of calcium uptake, which over time, increases bone density preventing injury and disease which are unfortunately more common in women then men. . . . Don’t know how to incorporate strength training into your current program? Send me a message for a free consultation 🤗
💥SMALL GROUP TRAINING! 💥 Do you hate cardio? Does the thought of sweating it out on a treadmill make you cringe? 😫 Or do you love the sweaty, out of breath feeling endorphin rush you get after a intense HIIT session? Whatever your fitness levels and goals are, Small Group Training is a great way to get your heart rate up! Using a combination of free weights, body weight, cardio equipment and exercise techniques, these 30minute sessions are a great way to get your recommended 75minutes of vigorous aerobic activity in each week. Not only does this style of training promote fat loss, increased maximum oxygen capacity and increased lean muscle mass, it is over and done with FAST! By committing only 30minutes your day, you will be burning calories for up to 5 hours after! For options as low as $10/WK, what have you got to lose? PM to sign up for your free trial now!
🌟TRANSFORMATION TIME 🌟 Massive shout out to @fdunstan94 who has recently completed her 2nd 8 week challenge and just over 12 months of personal training. Since we started a little over a year ago, this amazing woman has lost nearly 10kg and over 10% body fat. After a recently knee injury, she was very timid and worried how strength training might affect her rehab. Over this time, she is now doing 60 inch box jumps, 70kg squats, we have increased her calories, gained an education on training and nutrition and most importantly implemented a routine that she is able to maintain throughout her hectic uni and work life. I could not be more proud to be your trainer @fdunstan94 and I cannot wait to see where you go from here 😍 #brisbanefitness #goodlife #personaltraining #fitness #girlsthatlift #goals #staymotivated #weightloss #strengthtraining #legday #nundah #femaletraining #strengthandconditioning #fitspo #nike #squats #bodytransformation #education #consistency #routine #mindset #proud
Drop it like a squat! Happy Monday team! What are your goals this week? What are you doing to get moving? Let’s stay accountable and get it done! #brisbanefitness #goodlife #personaltraining #fitness #girlsthatlift #goals #staymotivated #weightloss #strengthtraining #legday #nundah #femaletraining #strengthandconditioning #fitspo #nike #squats