#melbournept

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Moderate intensity. High volume training. Good enough for 200 years of Gymnastics.⁠
⁠
Move Good training is about playing the long game. This is not churn-and-burn fitness.⁠
⁠
We take the time to build your connective tissue so it can tolerate greater training load and in order to do that we have to stay at early training levels for longer than it takes our muscles to be ready for more load.⁠
⁠
In order for you to do handstands, your wrists need to be ready. In order for you to do single leg squats your ankles and knees need to be ready.⁠
⁠
When the joints are ready, the muscles will be well and truly ready and the exercises will be challenging neuromuscularly but well within the capacity of the tissues.⁠
⁠
This is one of the major reasons why the Move Good program is unlike other training protocols.⁠
⁠
Keep your eyes on the long game.⁠
⁠
#whitedogstudio #movegood #feelgood #smallgroupexercise #buildabettersecondhalf #worktogether ⁠
#personalisedfitnessmelbourne #melbournept  #footscrayfitness  #footscray #westisbest #welovefootscray⁠

Moderate intensity. High volume training. Good enough for 200 years of Gymnastics.⁠ ⁠ Move Good training is about playing the long game. This is not churn-and-burn fitness.⁠ ⁠ We take the time to build your connective tissue so it can tolerate greater training load and in order to do that we have to stay at early training levels for longer than it takes our muscles to be ready for more load.⁠ ⁠ In order for you to do handstands, your wrists need to be ready. In order for you to do single leg squats your ankles and knees need to be ready.⁠ ⁠ When the joints are ready, the muscles will be well and truly ready and the exercises will be challenging neuromuscularly but well within the capacity of the tissues.⁠ ⁠ This is one of the major reasons why the Move Good program is unlike other training protocols.⁠ ⁠ Keep your eyes on the long game.⁠ ⁠ #whitedogstudio #movegood #feelgood #smallgroupexercise #buildabettersecondhalf #worktogether#personalisedfitnessmelbourne #melbournept #footscrayfitness #footscray #westisbest #welovefootscray ⁠ - 4 hours ago

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Missed my #wingman today... But the crowds have grown and she had her own crew to warm up🔥🔥🔥 A massive morning of warm ups in Yarra Glen and Healesville with @jessaphan at the 13km start line and Myself at the 5km warm up for the @solemotive Harvest Run.

More photos to come and plenty on the Insta stories; but for now.... a HUGE thanks to Sole  Motive for inviting us, to our AWESOME clients  and to all the participants of the Harvest Run today! It was a little windy, a little wet... but as always, such a great event😎🥂 #harvestrun19 #funrun #funwithyourfitness #warmup #missspartansquad #missspartankids #groupfitness #fitness #personaltrainer #pt #melbournept #solemotive #yarraglen #healesville

Missed my #wingman today... But the crowds have grown and she had her own crew to warm up🔥🔥🔥 A massive morning of warm ups in Yarra Glen and Healesville with @jessaphan at the 13km start line and Myself at the 5km warm up for the @solemotive Harvest Run. More photos to come and plenty on the Insta stories; but for now.... a HUGE thanks to Sole Motive for inviting us, to our AWESOME clients and to all the participants of the Harvest Run today! It was a little windy, a little wet... but as always, such a great event😎🥂 #harvestrun19 #funrun #funwithyourfitness #warmup #missspartansquad #missspartankids #groupfitness #fitness #personaltrainer #pt #melbournept #solemotive #yarraglen #healesville - 9 hours ago

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G R A T I T U D E

Today is World Gratitude Day, Warriors ✨

When I get overwhelmed or start throwing a pity party for myself, I take a deep breath & get my “stop, drop & gratitude” on where I name a few things I’m grateful for to bring me out of my funk.

Lately? I’ve fallen back into the habit of listing of those common things we think of being grateful for - you know, family, friends, roof over our heads etc
Now these are definitely all things to be grateful for but I usually try to find little things in everyday life to acknowledge.

Today I am grateful for having a coffee made and brought to me every single morning ☕️ #teamjames 
So, tell me. What are you grateful for today?
I’ve tagged a few legends to get us started ✌🏻
.
📸 @morganharpernichols

G R A T I T U D E Today is World Gratitude Day, Warriors ✨ When I get overwhelmed or start throwing a pity party for myself, I take a deep breath & get my “stop, drop & gratitude” on where I name a few things I’m grateful for to bring me out of my funk. Lately? I’ve fallen back into the habit of listing of those common things we think of being grateful for - you know, family, friends, roof over our heads etc Now these are definitely all things to be grateful for but I usually try to find little things in everyday life to acknowledge. Today I am grateful for having a coffee made and brought to me every single morning ☕️ #teamjames So, tell me. What are you grateful for today? I’ve tagged a few legends to get us started ✌🏻 . 📸 @morganharpernichols - 12 hours ago

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Day 3! Transformation Day!🧠💥💪🏻#unleashthepowerwithin #tonyrobbins

Day 3! Transformation Day!🧠💥💪🏻#unleashthepowerwithin #tonyrobbins - 12 hours ago

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DEDICATION!

To create something exceptional, your mindset must be relentlessly focused on every small detail. There no shortcuts, no special diet or training regime. But I’ve learned that success and hard work is measured not so much by the position that you have reached in life, as by the obstacles which you had to overcome while trying to succeed. 
HARD WORK + DEDICATION = SUCCESS

Dedication is no matter what day it is, 
Dedication is no matter what time of the day it is.
Dedication is no matter what time of the year it is,
Dedication is the little voice in your head says,
Too early, Too dark or Too cold.

But Dedication is your big voice in your head says
Get up and work hard for what you want!

TODAY'S SESSION!
FULL BODY BLITZ!
EACH CIRCUIT 
40 SECS WORK 20 SECS REST
X5

#realfit #malverneast #melbourne #victoria #australia #melbournept #melbournepersonaltrainer #personaltrainer #pt #ptlife #life #lifestory #lifefitness #dedication #exceptional #mindset #noshortcuts #hardwork #success #workoutoftheday #5am #5amworkout #5amclub #metcon #metabolicconditioning #kettlebell #landmineworkout #fullbodyworkout #coreworkout #4020

DEDICATION! To create something exceptional, your mindset must be relentlessly focused on every small detail. There no shortcuts, no special diet or training regime. But I’ve learned that success and hard work is measured not so much by the position that you have reached in life, as by the obstacles which you had to overcome while trying to succeed. HARD WORK + DEDICATION = SUCCESS Dedication is no matter what day it is, Dedication is no matter what time of the day it is. Dedication is no matter what time of the year it is, Dedication is the little voice in your head says, Too early, Too dark or Too cold. But Dedication is your big voice in your head says Get up and work hard for what you want! TODAY'S SESSION! FULL BODY BLITZ! EACH CIRCUIT 40 SECS WORK 20 SECS REST X5 #realfit #malverneast #melbourne #victoria #australia #melbournept #melbournepersonaltrainer #personaltrainer #pt #ptlife #life #lifestory #lifefitness #dedication #exceptional #mindset #noshortcuts #hardwork #success #workoutoftheday #5am #5amworkout #5amclub #metcon #metabolicconditioning #kettlebell #landmineworkout #fullbodyworkout #coreworkout #4020 - 12 hours ago

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It's spring and I feel more vibrant 😁

The energy of spring is associated with the wood element, that's the liver, the gall bladder and the eyes, in Chinese 'med'. A 'healthy' liver differs from person to person, it depends on many factors. So to simplify it the best action to take is to eat much more greens. Not all greens are created equal and some contain compounds which can create a negative effect especially in excess. 
Steamed broccoli and kale, not surprisingly, are at the top of the list but these both contain a sulphur compound when uncooked which isn't ideal. Wheatgrass is on another level, it contains enough potassium for your daily requirements whereas a banana contains less than 10%.. if you ate 10 bananas you wouldn't be in balance. Potassium is necessary for a healthy heart and salt clears potassium out of your body.. be aware.

Rather than simply adding extra greens try substituting the extras for the serve of carbs at night. Carbs = energy.. while you sleep you won't need that extra energy and chances are that you're gonna load up the carbs for brekky anyway so you're fine! Add a dash of olive oil or ghee and sea salt to your steamed greens and you'll get the added benefits of good fats. 
Avoid cheap fats like vegetable oil canola oil and margarine because chances are that you're getting too much in your diet already and these are clinically proven to cause inflammation. Not only that but they oxidize very quickly creating free radicals which disrupt DNA. Thirdly poor soy quality has been clinically proven to mimic estrogen in the body and when estrogen is high serious illnesses are more likely to develop or grow. 
So spring detoxing is simple. Just increase your greens and healthy fats. Decrease carbs at night and cut out vegetable oils/margarine.

Wheatgrass is absorbed better with a natural source of vitamin c. I like to have it with Camu Camu, acai powder, cherry juice or pomegranate powder 🌱🍒🍓🍍🍋🍊 Liver & Gall bladder emotion - anger
Liver & GB balance - motivated
Liver & GB colour - green
Liver & GB element - wood
Liver & GB condition - stability

It's spring and I feel more vibrant 😁 The energy of spring is associated with the wood element, that's the liver, the gall bladder and the eyes, in Chinese 'med'. A 'healthy' liver differs from person to person, it depends on many factors. So to simplify it the best action to take is to eat much more greens. Not all greens are created equal and some contain compounds which can create a negative effect especially in excess. Steamed broccoli and kale, not surprisingly, are at the top of the list but these both contain a sulphur compound when uncooked which isn't ideal. Wheatgrass is on another level, it contains enough potassium for your daily requirements whereas a banana contains less than 10%.. if you ate 10 bananas you wouldn't be in balance. Potassium is necessary for a healthy heart and salt clears potassium out of your body.. be aware. Rather than simply adding extra greens try substituting the extras for the serve of carbs at night. Carbs = energy.. while you sleep you won't need that extra energy and chances are that you're gonna load up the carbs for brekky anyway so you're fine! Add a dash of olive oil or ghee and sea salt to your steamed greens and you'll get the added benefits of good fats. Avoid cheap fats like vegetable oil canola oil and margarine because chances are that you're getting too much in your diet already and these are clinically proven to cause inflammation. Not only that but they oxidize very quickly creating free radicals which disrupt DNA. Thirdly poor soy quality has been clinically proven to mimic estrogen in the body and when estrogen is high serious illnesses are more likely to develop or grow. So spring detoxing is simple. Just increase your greens and healthy fats. Decrease carbs at night and cut out vegetable oils/margarine. Wheatgrass is absorbed better with a natural source of vitamin c. I like to have it with Camu Camu, acai powder, cherry juice or pomegranate powder 🌱🍒🍓🍍🍋🍊 Liver & Gall bladder emotion - anger Liver & GB balance - motivated Liver & GB colour - green Liver & GB element - wood Liver & GB condition - stability - 14 hours ago

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Great to have @sarahrahd with us again for a session this morning!
🚺
This morning she set a new record for distance travelled to train with us!
🚺
60mins 😅 it took Sarah to join us this morning and while not a regular thing, we massively appreciate her commitment to her training!
🚺
We wish her all the best with her new fitness journey training with a CrossFit Gym in Sunbury!

. Great to have @sarahrahd with us again for a session this morning! 🚺 This morning she set a new record for distance travelled to train with us! 🚺 60mins 😅 it took Sarah to join us this morning and while not a regular thing, we massively appreciate her commitment to her training! 🚺 We wish her all the best with her new fitness journey training with a CrossFit Gym in Sunbury! - 15 hours ago

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Practice what I preach, Preach what I learn.
If you ask me now if there's one thing I could go back & implement when I did my Practicum with Geelong Cricket Club I'd almost definately say incorporating reaching exercises for shoulder health that I've now learned through my own training with @melbournestrengthculture. 
We incorporate Reaching into our upper body training as well as our Push/Pull movements to initiate Protraction, Upward Rotation & Elevation of the scap. 
These functions don't occur when we typically perform most push movements as we need to keep our Scap in retraction in order to support the GH joint. 
Full credit to @melbournestrengthculture
for teaching me the art of reaching. Give them a follow.
Here you see my own client & friend, Pro Wrestler @dowiejames performing a half kneeling landmine press.
#dohertysgym #strengthculture #personaltrainer #melbournept #strengthandconditioningcoach #exercisescience #sportsscience #workout

Practice what I preach, Preach what I learn. If you ask me now if there's one thing I could go back & implement when I did my Practicum with Geelong Cricket Club I'd almost definately say incorporating reaching exercises for shoulder health that I've now learned through my own training with @melbournestrengthculture. We incorporate Reaching into our upper body training as well as our Push/Pull movements to initiate Protraction, Upward Rotation & Elevation of the scap. These functions don't occur when we typically perform most push movements as we need to keep our Scap in retraction in order to support the GH joint. Full credit to @melbournestrengthculture for teaching me the art of reaching. Give them a follow. Here you see my own client & friend, Pro Wrestler @dowiejames performing a half kneeling landmine press. #dohertysgym #strengthculture #personaltrainer #melbournept #strengthandconditioningcoach #exercisescience #sportsscience #workout - 1 day ago

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Happy Friday all!

If you start to get cravings this weekend, try this home made ‘Bounty Bar’ recipe!

With only 4 ingredients, it’s simple to make and a whole lot better for you than a choccy bar!

All you need is:
🍫 Dates
🍫 Toasted Coconut
🍫 Salt
🍫 Chocolate 
Check out @the_veggienator for the recipe! 😋

Happy Friday all! If you start to get cravings this weekend, try this home made ‘Bounty Bar’ recipe! With only 4 ingredients, it’s simple to make and a whole lot better for you than a choccy bar! All you need is: 🍫 Dates 🍫 Toasted Coconut 🍫 Salt 🍫 Chocolate Check out @the_veggienator for the recipe! 😋 - 1 day ago

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Just strong 💪🏼 love lifting on a Thursday night with these legends 🤩
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#eirfitness #jettscarolinesprings #health #fitness #pt #personaltrainer #getstrong #strongissexy #grouptraining #hiit #strengthandconditioning #groupfitness #boxforfitness #training #fit #jetts #ptmelbourne #ptlife #smallgrouptraining #sgt #carolinesprings #groupworkout #melbournept #melbournegym #workout #girlswholift #thisgirlcanvic #melbournefitness #melbournefitfam

Just strong 💪🏼 love lifting on a Thursday night with these legends 🤩 ✦ ✧ ✦ ✧ #eirfitness #jettscarolinesprings #health #fitness #pt #personaltrainer #getstrong #strongissexy #grouptraining #hiit #strengthandconditioning #groupfitness #boxforfitness #training #fit #jetts #ptmelbourne #ptlife #smallgrouptraining #sgt #carolinesprings #groupworkout #melbournept #melbournegym #workout #girlswholift #thisgirlcanvic #melbournefitness #melbournefitfam - 1 day ago

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Meet Dave

Dave get’s satisfaction from creating great interpersonal connections within the gym in East Malvern which he manages, to build a culture of community and friendship.

I have an exceptional understanding of the human body and the fitness industry. I’ve been a Personal Trainer and Strength and Conditioning coach for many years. Now I continue to grow more passionate about the Health and Fitness industry every day.

Reaching your goals will not be easy for you, in fact it will be one of the most challenging things you’ve ever faced. But I believe in you and I have the utmost confidence we can reach your goal together. “Progression, not perfection”Please enquire to receive a complimentary health consult! “Less talk – more training!” #realfit #malverneast #melbourne #pt #melbournept #melbournepersonaltrainer #personaltrainer #personaltrainermelbourne #coach #gym #ptstudio
@dsfitnesspt

Meet Dave Dave get’s satisfaction from creating great interpersonal connections within the gym in East Malvern which he manages, to build a culture of community and friendship. I have an exceptional understanding of the human body and the fitness industry. I’ve been a Personal Trainer and Strength and Conditioning coach for many years. Now I continue to grow more passionate about the Health and Fitness industry every day. Reaching your goals will not be easy for you, in fact it will be one of the most challenging things you’ve ever faced. But I believe in you and I have the utmost confidence we can reach your goal together. “Progression, not perfection”Please enquire to receive a complimentary health consult! “Less talk – more training!” #realfit #malverneast #melbourne #pt #melbournept #melbournepersonaltrainer #personaltrainer #personaltrainermelbourne #coach #gym #ptstudio @dsfitnesspt - 1 day ago

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Trained hard, stayed productive, ate well, kept on top of rehab, tried new things, spent time with good people, laughed lots. This week ticked all the boxes ✔️ #lifesgood

Trained hard, stayed productive, ate well, kept on top of rehab, tried new things, spent time with good people, laughed lots. This week ticked all the boxes ✔️ #lifesgood - 1 day ago

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I love lifting things and putting them back down again. Working out from the gym in Ballarat on my long weekends, and with the sun shining, in it’s hard to beat! Summer is going to be an absolute belter. Who’s your person to get into the sun with and lift stuff? Thanks for filming @jjpp_17 👯‍♂️💪

I love lifting things and putting them back down again. Working out from the gym in Ballarat on my long weekends, and with the sun shining, in it’s hard to beat! Summer is going to be an absolute belter. Who’s your person to get into the sun with and lift stuff? Thanks for filming @jjpp_17 👯‍♂️💪 - 1 day ago

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Emerging from my winter wardrobe 😂😂
. 
We tend to train for an aesthetic but fail to realise that if we just ate, slept and moved as if we respected our bodies... then there wouldn't be this Spring grind to get "summer body ready" . 
Short term goal, short term gain
Long term goal, healthy for life!
#thefitpursuit #thehealthcolab #motivation #wellness #mindfulness #mindset #health #strengthtraining #weightloss #weighttraining #melbournepersonaltrainer #melbournecoach #melbournept #personaltrainer #healthcoach #melbourne #melbournept #virginactivecollinsstreet #virginactiveaustralia

Emerging from my winter wardrobe 😂😂 . We tend to train for an aesthetic but fail to realise that if we just ate, slept and moved as if we respected our bodies... then there wouldn't be this Spring grind to get "summer body ready" . Short term goal, short term gain Long term goal, healthy for life! #thefitpursuit #thehealthcolab #motivation #wellness #mindfulness #mindset #health #strengthtraining #weightloss #weighttraining #melbournepersonaltrainer #melbournecoach #melbournept #personaltrainer #healthcoach #melbourne #melbournept #virginactivecollinsstreet #virginactiveaustralia - 1 day ago

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“Are you a talker or a walker?” Well shit Tony... Now you gone and done it! Up for 20 hours, stepped up... walked on fire! 🔥👊🏻💥💪🏻#unleashthepowerwithin #tonyrobbins #coolmoss #firewalker

“Are you a talker or a walker?” Well shit Tony... Now you gone and done it! Up for 20 hours, stepped up... walked on fire! 🔥👊🏻💥💪🏻#unleashthepowerwithin #tonyrobbins #coolmoss #firewalker - 1 day ago

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Attention students, teachers & school admin staff!! 🚨🚨🚨
✖️ SCHOOL HOLIDAY TIMETABLE ✖️
Get your workout done during the day & avoid the busy peak times with our range of daytime classes!
Your first week is FREE & everyone aged 14+ is welcome to take part.
So bring a friend and keep active together these school hols 👊🏼 No gym membership needed, all are welcome 🤗
Message us or @eir.fitness to book your spots!
#schoolholidaysmelbourne #schoolholidayactivities
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#jetts #eirfitness #smallgrouptraining #sgt #health #fitness #pt #personaltrainer #melbournept #melbournegym #carolinesprings #grouptraining #groupfitness #gym #jettscarolinesprings #jettsfitness #jettsaustralia #jettsgym #fit #health #hiit #hiitfit #boxing #strengthandconditioning #melbournefitness #melbournefitfam

Attention students, teachers & school admin staff!! 🚨🚨🚨 ✖️ SCHOOL HOLIDAY TIMETABLE ✖️ Get your workout done during the day & avoid the busy peak times with our range of daytime classes! Your first week is FREE & everyone aged 14+ is welcome to take part. So bring a friend and keep active together these school hols 👊🏼 No gym membership needed, all are welcome 🤗 Message us or @eir.fitness to book your spots! #schoolholidaysmelbourne #schoolholidayactivities • • • • #jetts #eirfitness #smallgrouptraining #sgt #health #fitness #pt #personaltrainer #melbournept #melbournegym #carolinesprings #grouptraining #groupfitness #gym #jettscarolinesprings #jettsfitness #jettsaustralia #jettsgym #fit #health #hiit #hiitfit #boxing #strengthandconditioning #melbournefitness #melbournefitfam - 2 days ago

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@rubyharkness on a DB Complex this morning during our CIRCUIT session!!
🚺
5 DB Bent Over Rows into a Half Burpee!
🚺
Today we worked in PODSs of 3 exercises - mixing up the intervals after each round!!!!

. @rubyharkness on a DB Complex this morning during our CIRCUIT session!! 🚺 5 DB Bent Over Rows into a Half Burpee! 🚺 Today we worked in PODSs of 3 exercises - mixing up the intervals after each round!!!! - 2 days ago

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THE PULL UP...
My favourite Upper Body Exercise for women!
.
It incorporates a lot of muscles, is a good indication of your strength to weight ratio and it’s a great motivator for women working hard to achieve Unassisted Pull Ups.
.
Here we have @sophielevett_ hitting 6. You’ll see me slightly holding her legs - this is to ensure she doesn’t kick forward, which would take away from her pull!
.
If you aren’t doing Pull Ups at least once a week, you are doing yourself a dis - service.
.
Think between 4-8 Reps for 3/4 sets!
.
Plenty of gyms have assisted machines you can use to make the movement even more achievable!
.
In terms of hand placement, I find women struggle more with “Wide” Pull Ups ( hands facing the other way, think Lat Pull down), so our group focuses on what I call Close Grip Pull Ups!
.
These Close Pull Ups allow the Biceps to work a little harder and help with the movement!
.
End of the day not a massive difference and go with whatever feels comfortable, just make sure you do them!!

THE PULL UP... My favourite Upper Body Exercise for women! . It incorporates a lot of muscles, is a good indication of your strength to weight ratio and it’s a great motivator for women working hard to achieve Unassisted Pull Ups. . Here we have @sophielevett_ hitting 6. You’ll see me slightly holding her legs - this is to ensure she doesn’t kick forward, which would take away from her pull! . If you aren’t doing Pull Ups at least once a week, you are doing yourself a dis - service. . Think between 4-8 Reps for 3/4 sets! . Plenty of gyms have assisted machines you can use to make the movement even more achievable! . In terms of hand placement, I find women struggle more with “Wide” Pull Ups ( hands facing the other way, think Lat Pull down), so our group focuses on what I call Close Grip Pull Ups! . These Close Pull Ups allow the Biceps to work a little harder and help with the movement! . End of the day not a massive difference and go with whatever feels comfortable, just make sure you do them!! - 2 days ago

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2nd last workout with last minute shreds and pump 💪🏼#timsteam #icn #bikini #shred #peakweek #gym #pump #nearlythere #anytimefitnessburwood #hardwork #gymmotivation #proud #3days #melbournepersonaltrainer #melbournept

2nd last workout with last minute shreds and pump 💪🏼#timsteam #icn #bikini #shred #peakweek #gym #pump #nearlythere #anytimefitnessburwood #hardwork #gymmotivation #proud #3days #melbournepersonaltrainer #melbournept - 2 days ago

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C A N ‘ T  G E T  E N O U G H

Sometimes?
A particular Essential Oil really grabs you and you may not be too sure why.

Litsea has been an absolute favourite of mine since its release. It’s fresh, uplifting & really speaks to me.
But Cypress? Not one I reach for everyday but definitely one that I’m really drawn to at the moment.

I listened to my intuition this morning and grabbed these two for the diffusers.
Do yourself a favour, Warriors;
2 drops Cypress & 4 drops Litsea 👌🏻
.
Do you have an Oil you’re drawn to & can’t get enough of?

C A N ‘ T G E T E N O U G H Sometimes? A particular Essential Oil really grabs you and you may not be too sure why. Litsea has been an absolute favourite of mine since its release. It’s fresh, uplifting & really speaks to me. But Cypress? Not one I reach for everyday but definitely one that I’m really drawn to at the moment. I listened to my intuition this morning and grabbed these two for the diffusers. Do yourself a favour, Warriors; 2 drops Cypress & 4 drops Litsea 👌🏻 . Do you have an Oil you’re drawn to & can’t get enough of? - 2 days ago

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