Friday, January 28, 2011

Long term weight loss tips

There's all sorts of approaches to losing weight, some that work, some that don't. Some work at first but eventually the weight comes back with a vengeance.

The burning question is "how to lose weight, and manage your weight for the rest of your life" and to answer that question I've created a one week email course of weight loss and nutrition tips.  You can sign up by clicking that link, and learn how to manage your weight with your choice of foods, rather than following some unpleasant over-restrictive diet.

If you want to learn the one action that most dieters fail to take, which is the real difference between success or failure in weight loss and weight management, you'll want to sign up for this free newsletter right now!

Monday, January 24, 2011

Watch my friends' progress on this blog

I gave my friend Kim a meal plan and gym program to follow to slim down a bit and get into better health over all. She lives too far away to train with me in person so this was the next best thing...

We're starting out with VERY low calories to kickstart the weight loss progress, and we'll tweak the meal plan as we go to make sure we have a sustainable approach. We'll end up adding a few hundred calories to the current plan once.

Follow Kim's progress at

Thursday, January 20, 2011

10 days until the grand opening and....

we're already looking for a bigger place!

yep, we're getting lots of interest and also decided there's lots more we want to do... so we'll need a bigger and better space.

Watch the blog for more information!

Friday, January 14, 2011

Brunswick is getting busy

The leg room at Doherty's Gym in Brunswick.
It's a little ironic; I've been focussing on promoting the new Oakleigh Personal Training studio that I've neglected the Brunswick side of my business a little bit. For some reason things have kicked up a notch in Brunswick anyway and I've added quite a few more sessions with new clients already this year.

It looks like I'll be spending my mornings in Oakleigh and mid afternoon through to evenings in Brunswick now, and there's still a few sessions left Monday - Thursday. So if you're looking for Personal Training in the Brunswick area, now's the time to get in while the getting is good!

Monday, January 10, 2011

Video demonstration: Overhead lateral raise

Here's a little video I made demonstrating one of my new favourite exercises for shoulders. Usually the side lateral raise is used to target the middle deltoid muscle, but this variation adds some emphasis to the rear delt and trapezius muscles, which happen to be two muscle groups I am trying my best to develop at the moment.

Give this one a try, it's a nice one!

Sunday, January 9, 2011

Counting down to the grand opening of DHPT & The Combat Academy in Oakleigh

It's getting exciting and a little bit nerve racking because the days are ticking over really fast and my planned date for the grand opening is getting closer!

As you might know I'm showcasing the new studio with a small "home workout workshop" which will be giving people everything they need to know to train at home. Ideally this is the sort of routine people can do in between personal training sessions, but really this is a full body program that people can just stick with and expect great results when combined with a sensible calorie controlled eating plan.

So anyway this is all making me ANXIOUS because I'm a bit of a control freak and and not actually in charge of getting the place set up and stocked with equipment (other than the stuff I'm taking in myself). I'm told that the studio has been cleaned and the power is on, so that's a good start! Next step is the flooring and then the weight equipment can go in, and finally I'll take in the resistance bands, stability balls, and other stuff I've got piled up in my spare room at the moment. Eventually there'll be a TV hooked up to a computer and sound system that I'll have some great 80s party music playing on for most of the sessions.

Hopefully the equipment will all show up on time and we'll be open on schedule on February first!

Wednesday, January 5, 2011

What's the deal with aerobic steps?

I've been looking in to getting some aerobic steps for my Oakleigh Personal Training studio and wow, how expensive are these things? Expensive isn't really an issue, if you need something you need something and it costs what it costs... BUT... is it just me or all these things not high enough to be of any use?

Mainly I intend to use these for step - ups and also for teaching people how to correctly perform a squat. For those who don't know already, the correct form for a squat is a lot like putting your butt out behind you as if you're going to sit down on something... it's not supposed to be coming forward at the knees as if to kneel down in front, or bending too much forward at the hips as if to do a deadlift. Along with doing squats with an exercise ball against a wall, I find getting people to sit on a low bench or a high step, then stand up, then sit down again is a good way to learn good squatting form.

The problem is that unless you buy stackable steps and put one on top of the other, they don't seem to be high enough to be used for this purpose. And they're overpriced in the first place, even without doubling up on them!

So I think I am going to take a leaf out of the crossfit people's book in custom building my own damn steps to meet my requirements, as well as some plyometric boxes for the new studio. Actually that's a half-truth, I want to be sure these things are safe(!), so I'll be asking a friend who's a bodybuilder and also a carpenter to make some up for me and then test them out against his weight. If they can hold him, they can hold most people!

By the way we are still on track to open at the end of January, so if you want to book in for Personal Training or Group Fitness in February, just shoot me a message. Anyone who joins in February will get a LOT of special bonuses as a foundation member, so get in while the getting is good!

Tuesday, January 4, 2011

Why you should come to Group Training in Oakleigh

Man have you noticed how popular bootcamps are these days? They're everywhere! I know there's a lot of trainers doing really well out of them and that's great because it means lots of people getting active and having some fun and hopefully seeing results in terms of better health, weight loss, cardiovascular fitness and so on.

Why are they so popular though? Well I think mostly because they're a lot of fun and it's a great social activity as well. I think for a lot of people it's easier to stay motivated about fitness and training when there's also a social element, as you're with a group of people on the same wavelength who are doing something positive and enjoyable, and having a great time. Can you ever really know enough people like that? I don't think so!

Starting the day with a great exercise session like this will leave energised and in a great mood for the working day ahead, and you'll be burning a lot of calories throughout the day.

Personal Training has some advantages over group fitness in that you get the trainer's undivided attention, and the program should be custom built specifically to address your needs and abilities. I have had some personal training clients comment that they have tried bootcamps but did not find it challenging enough. I can't speak for other trainers but I also include nutrition planning with personal training packages, which is not usually applicable to group sessions.

Those are the disadvantages of group training rather than one on one personal training, but lets look at the positives. Aside from the social aspect we've already discussed, group fitness is usually quite inexpensive and great for those on a tight budget. The training is usually fast paced, incorporating circuit and interval training, boxing drills and other highly enjoyable exercises and activities.

So we've established that group training is awesome, but why should you come to DHPT early morning indoor bootcamps? Well for all the reasons we've already discussed, but also we're indoors and not likely to get stuck out in the rain and cold. Also being at the Combat Academy you can be sure we'll be utilising real boxing and kickboxing techniques. As well as this, count on lots of bodyweight resistance exercise to build toned muscles, change body composition and put your body into a calorie burning mode for the rest of the day.

We start in February, sign up now for unbeatable, never to be repeated, ridiculous special packages.

Monday, January 3, 2011

Special Offer On Personal Training

As part of our Grand Opening Specials at the Combat Academy in Oakleigh, I'll be offering a massive $50 off when you sign on for 3 sessions of Personal Training for 5 weeks. Do the maths, that adds up to an enormous $250 off over the five weeks!

Like I keep saying, this is UNBEATABLE VALUE!

This offer is valid only until the end of February 2011, and you need to show this Discount Personal Training Coupon to claim it. Print it out, or just show it on your phone.

Look out for some incredible special offers on early morning indoor bootcamps, coming very soon!

Sunday, January 2, 2011

My "home workout workshop" & grand opening of the new studio.

You know I'm always thinking a few steps a head because I've only taken one look at the new location, haven't even got the power turned on yet much less started moving equipment in, and I've already started inviting people to the grand opening!

It's that time of year where people are making new year's resolutions (well, I guess it goes without saying that this is the time of year that happens!) to get into shape, so a few people have been asking me what sort of home workout equipment they should be looking into. So to give all my friends a look at the new place as well as to answer this question, I'll be holding a "home workout workshop" teaching people how to train at home using some of my favourite low cost options, namely resistance bands, stability balls and body weight exercises.

I have big plans for the Oakleigh Personal Training studio in the new year and this seems like the perfect way to start it off with a nice fun group training session with some of my friends. You can be sure I'll take some photos and perhaps some videos too and post them up here afterwards.

Saturday, January 1, 2011

Double Two Day Split Program

What do you guys think is worse? A personal trainer who thinks he/she knows EVERYTHING just because they have a certificate, or a trainer who's aware of how many different approaches there are to training and nutrition, and is still trying to learn? I spend a lot of time networking with other trainers, bodybuilders and so forth and I ask a lot of questions and take a lot of stuff on board. Sometimes I wonder if people are thinking "this guy is a trainer, why is he asking questions? He should know this stuff!" but my attitude is "I know some things, but I'm still trying to learn more". I think that's better than just arrogantly insisting that you know it all already and anything you don't know is not worth learning, wouldn't you agree?

Here's one of my favourite quotes:

"What is wisdom? It has little to do with beliefs. These change year by year from person to person. Only one who does not dare give up beliefs because he has no wisdom will insist that others believe as he does.Cleverness learns something, but wisdom gives up some certainty every day."

So anyway I was thinking a lot about my own training and reading a bit and discussing things with other guys and girls, and I've decided to change my approach a little. As you might know, I like to train a different body part each day in what's known as a "five day split", which means I can do a hell of a lot of exercises on each body part and then give them a full week to recover. I mix it up a bit with some other approaches from time to time but the 5 day split is what I always come back to.

Well, I was thinking about this and how certain body parts seem to be responding & progressing better than others. For example I think my arms and shoulders (front delts at least) are doing pretty well, but I'm a little frustrated that chest and legs aren't really keeping up with them. So why would that be? I apply pretty much the same approach to each body part with most of my programs.

I'll tell you what I decided. In actual fact I am training arms TWICE a week and everything else once a week. If you understand exercise and physiology to some extent you'll be aware that when training chest, the tricep also contributes, and when training back, the biceps contribute. So for example I would really be training triceps on Monday, biceps on Tuesday, and then biceps and triceps together on Friday. It's no wonder my arms are showing better results than any other body part, they get worked twice as often!

So I'm changing my approach and starting out with what I call a "double two day split". How it works is that on day one I am doing all PUSHing exercises such as for chest, triceps, quadriceps and calves, and on day two it's all PULLing exercises such as for back, biceps and hamstrings. There's a rest day after this, and then I start over again but with some different exercises for each day. This way I will be hitting every muscle group twice every week, just like I've always been doing with my arms.

I'm sticking with more or less the same exercises and rep ranges as I utilised in my previous 5 day split program, but just spread out over the whole week instead of one day at a time. I made good progress overall with this program last month, so with this new strategy I'm sure to get even greater results.

Happy new year everyone! Make this a great year by training hard, eating right, and being good to yourself and the people you care about!