Frequently Asked Questions

Each series tackles a different theme but the format remains the same. 5 Episodes. 5 Minutes Each. Easily digested. Straight to the point. Helpful tips, tricks & strategies. You can stream on Spotify, Apple Podcasts, I Heart Radio or directly from my website.

The best bit is also the worst bit - watching them grow up.

Well you are going to have to do a little bit of self reflection. Do you have particular interests (fast paced, sports etc) and ask yourself what about your current program makes you want to change (too fast, too slow etc). Perhaps you should talk to family, friends, co workers and see what they do to see if it would interest you. As a last resort just try things. Play sports, try a CrossFit box, join a gym etc.

A lot. Babies create chaos, good chaos but chaos none the less. I wasn't making any money as a gym owner and so I had to give it up. I didn't realise it at the time but I lost a lot of my identity with it. One thing I really had to learn was that babies slow you down and THAT IS OK!

That one is really hard for me to answer without knowing more information about what it is that you are working towards. I would suggest working out your goals, find something to train for whether it is a wedding/birthday, a fun run, a competition or a family gathering. That way you know what you need to work on (strength, cardio, losing weight etc) That is a better way to then know what to include in your workout program.

Very soon! I am working very hard to become a Weight Management Practitioner and then will be able to provide meal plans, weight programs and advice on Nutrition! I am very excited to share it with you.

This is one of the biggest misconceptions I encounter. I'm currently writing a blog to detail it more but the sport of CrossFit is different to everyday CrossFit. Everyone can do it, from the very beginning. CrossFit differs by degree not by nature.

One week off isn't going to send you back to square one, just like one week of work isn't going to get you where you want to go. If you need a week off, take it, reset your mind, then create a plan that works for you to get back to work. Train more than you don't. Eat better more days than you don't. Take care of the small goals and the big ones will take care of themselves.

That depends on your program type. Every program is different. A good rule of thumb though is listen to your body, if you need a rest day - take one. But if you would like to send me a message, I can take a look at your program and help you work out what a good rest schedule would be.

Well that depends on what distance you are doing but similar principles can be applied. Basically when you do the run, that shouldn't be the first time you ever do that distance. You may need to build up to it, but be sure to have done your target distance at least once or twice before the event. In regards to training, I would add smaller runs in regularly to ensure you are increasing your efficiency over the shorter distances. 

To be able to run faster we need stronger leg power and more explosiveness. Box Jumps, Broad Jumps, Wind Sprints and Back Squats are a good start. You need to make sure that you keep a balanced overall training program but working on those things more often will give you that explosiveness you need to sprint faster

Of course! Message me to discuss options. We will look at what sport, how you want to get better and identify some time frames we need to work within. 

I feel you! Mine are super tight too. I've been struggling for ages to release them. Stretching is the best for them and making sure that you warm up properly before your workouts. And if you sit all day at a desk job, try to as often as possible get up and walk. 

We understand that PT can be expensive but I think we need to flip the way of thinking, think of it as an investment on your health with one of the most trusted returners out there. You always want returns on investment right, so why waste it on misdirection. Paying for a PT isn't just paying for that one session, it is the knowledge, the help, the programming, the direction that they provide for you outside of that session. Learning how the body works, how to move correctly WILL drastically increase your progress and therefore getting a return on your investment. 

I think it is undisputeable to say that SQUATS, DEADLIFTS, SHOULDER PRESS & BENCH PRESS would be the Big 4. Sure Variations of these may be used but those 4 Movement Patterns is what every other exercise derives from. I would say that The Plank too, deserves recognition as the 5th Big Movement. 

This one I can't answer for you. You need to work towards something that has some meaning to you. Something that motivates you from within. If it doesn't come from within you wont achieve it.

Plan. Plan. Plan. It is as simple as that. I plan my meals, snacks, breakfast, shakes, water consumption etc. I have it planned, I have it prepped and I have it ready. This eliminates unnecessary craving induced trips to the pie shop or grocery store. 

Well I don't. Not all the time. Sometimes I have low periods where I feel like I don't want to do anything, and you know how I deal with that? I DO NOTHING! Yep, I give in and do nothing or do something that brings me immediate joy. And after an hour or two I get back to work. When it comes to exercise, I plan ahead. I get my workouts written down, I get my training partner ready and then I have to keep myself disciplined and get after it. I know that if I work out I will feel better.

Ok so the SMART Goals is a principle of how to structure and write your goals. And so far by using it, it has helped me achieve everything I have wanted to. It helps to make your goals clear, precise and actionable. Don't underestimate the power of writing this down and laying out a plan. The S stands for SPECIFIC. Just as it sounds write down specifically what your goal is, in as much detail as possible. The M stands for MEASUREABLE. How are you going to measure your success/how will you know specifically when it is achieved. The A stands for ATTAINABLE. Make sure that this goal is within your realm of possibility. No use in setting a goal that is way outside of your reach that is asking for failure. The R stands for RELEVANT. This means to make it relevant to you, make it mean something to you, why do you want to do it? The T stands for TIME. How long are you giving yourself to have to achieved? This really helps as it adds that level of actionability to it. If you need any more help don't be afraid to book a consultation call and I can help you through it!

Pay Upfront or Per Session. And do it right at the front counter before your session

I completely understand where you are coming from, it seems that nowadays every second person is offering Personal Training and it is very hard to choose or know who is any good. What I would suggest is setting up some free meetings/consultations and just talk to them, see who you "click" with, and then if their prices fit your budget then viola. There isn't enough that can be said about doing your homework, you are going to pay this person your hard earned money so I would look around, meet with some, see what everyone offers and then make your decision. 

Well I would say that is up to you to decide. What makes it different? Is it the people, the environment, the vibe? Different can be good, just make sure that it is the different you are looking for.

Well I get that and it can make the gym very daunting but you know what, if you truely don't have anyone and you can't find anyone then I would suggest going to a class based gym. Yes it will be scary at first absolutely, so perhaps go to some classes in off peak times. Trust me, it won't take long before you are comfortable and training like no tomorrow but if that is truely taboo and there is no way that you will do that then maybe your best friend is a pair of earphones, just you, sweat and the music. Don't underestimate the power of music.

That is entirely up to you. Ultimately training 4+ days is ideal for growth and progress but we understand that paying for a Personal Trainer for 4 days a week is quite pricey. So train with us once a week or once a fortnight to keep you on the straight and we will even provide you a program to help between sessions absolutely FREE! It's ultimately all about consistency, if you can stay active on more days than you are not, the results will come.

Don't worry, you aren't alone! You are actually in the majority! I think New Years Resolutions are so bold and so ambitious, that you are literally trying to change large chunks of who you are almost overnight. Then when you slip up, you feel like a failure and the downward spiral continues from there. Follow the SMART Goals method and together we can get you there!

For most people I would say yes. I hear a lot of resolutions about "not eating sugar" or "losing weight" and what they are lacking is substance and direction. What you have to remember is that a New Years Resolution should be a goal for the whole year not just the first month. I think we put all this extra pressure on ourselves to have it achieved as soon as possible. Just relax and take it one day at time, just like you would with any goal.

Ok nice and simple. Write your resolution down on a piece of paper, nice and big at the top of the page. Now write down three to five small things you could do to help you achieve that goal. Then pick one at a time and decide on 1 or 2 smaller things you could do to help achieve that step. The smaller you make it, the more manageable it feels and the more momentum you will gain and soon that resolution will be within grasp.

Sometimes people can be really frustrating and it is really hard when you are trying to look after yourself and there are people who scoff at you. What I would say is that if they aren't into exercise, chances are they aren't early risers, so I would say get up before everyone, sneak to the garage or outside and get your workout in. Go for a run to clear your head or again hit those pushups and squats. Sometimes anything is better than nothing and you'll feel better for it too.

Ok, I am also guilty of this one, this and Mexican is my favourite kind of foods. But here is what you should do, skip the breadbasket, be aware of your portion sizes & skip the cheesy entrees and cream based soups! I know I know, they are some of the best bits but remember how bad you want to achieve that goal and how better it will make your life - the entrees just aren't worth it!

Stay away from the fries and onion rings. Say no to cheese and the special sauces. Swap your soft drink for water. I wish you wouldn't have it at all but that is your right so just be mindful and eat less and fill up on water. 

A couple of simple things - avoid the entrees, order a protein with at least two veggies and be careful with steak toppers, they can be packed with lots of extra calories! 

Simple. We get a piece of paper, write Monday to Sunday on it. Add Columns of Breakfast, Lunch, Dinner & Snacks and then fill in the table. We come up with about three to four snacks to eat across the day and for the main meals we keep it simple. Usually easy to make meals and maybe one more extravagant meal. Then whatever we have for dinner, we make a double portion and have it for lunch the next day - thats two meals in one! It may seem tedious and maybe you don't want to eat the same thing but trust me it saves time, money and stress.

The usuals, Google. Pintrest. Old Hello Fresh Recipe Cards. Anywhere really and if we like a meal or we found it was super easy to make then we put it in "the rotation" and eat it again in a week or so. You do that with a few meals and soon your weeks of meals are writing themselves!

My simple answer would be to go to bed earlier. Can't have late night snacks if you aren't awake. My other answer would be if those snacks aren't in the house you can't eat them. Simplest way to do it.