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Performance Personal Training

Simple Fitness Strategies

Should You Eat Before you lift?

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gym, weight training, strength training, performance nutrition, pre workout nutrition, personal training, personal trainer

We all know that what you eat can have an impact, both positive and negative on our performance in the gym.

But have you ever wondered how important the TIMING of what we’re eating, is and how that might influence your ability to lift weights?

With benefits shown both in research and in the gym through our own observation and experience, pre-workout meals (particularly pre-workout carbs) can play an important role in your progress.

Today, we’re breaking things down to shed some light on pre-workout nutrition and answer the question of whether you should be eating a pre-workout meal before you lift.

“Your pre-workout nutrition begins when your last workout ends”

Like most things in health and fitness, the importance of a pre-workout meal will depend on several factors. If you’re starting to question whether you should be eating something before your next lift, here are 3 things to consider

The reality is, what you’re eating 30-60mins prior to your training session and how that might impact performance will pale in comparison to how the rest of your diet is structured.

Daily calorie intake, protein targets, getting enough quality fruits and veggies in. These are all things you should be considering prior to breaking down the optimal pre-workout snack.

We’re not saying that it’s irrelevant, but if your first thought when setting up your nutrition plan is “what am I going to eat before I train”, you’re likely missing the forest for the trees.

 

“Your pre-workout nutrition begins when your last workout ends”

Like most things in health and fitness, the importance of a pre-workout meal will depend on several factors. If you’re starting to question whether you should be eating something before your next lift, here are 3 things to consider

#1 – What type of training are you doing?

We know that lifting weights can be demanding on our bodies stored carbohydrate, but what you might not know is that some workouts can be more demanding than others.

Research has shown that strength and power workouts (think lower reps like 5 or less) don’t seem to be overly impacted by lower carbohydrate intakes and stores. This is simply because for most of these workouts, we rely on other forms of energy to get the workout done.

On the other hand, if you were to come in and do a longer, higher volume, fat loss or muscle building type workout (think multiple movements, sets of 10 rep, etc), we know that these workouts really push both our bodies carbohydrate stores and the energy systems that use them.

It’s also clear that the exercises and muscle groups your training can influence your decision to eat a pre-workout meal or not. Training bigger movements and larger muscle groups has been shown to be improved by pre-training meals.

#2 – What’s the rest of your intake look like?

How a pre-workout meal might benefit someone eating 150g of carbs in a day vs someone eating 450g of carbs in a day will be different.

When it comes to higher volume strength training, most of the carbs used for ‘fuel’ in that session will come from both those stored in your muscles. Throughout the day, we’re constantly using and topping up these stores as you go about your business. As you could probably imagine, someone of a moderate to high intake of carbs will do a better job of maintaining these stores than a person who is eating a lower daily intake of carbs.

How you approach your session, the meals you’ve had leading up (or lack of), and the carbohydrate content within them will influence the amount of stored carbs you have ready to use for a workout.

There seems to be merit to including some strategically placed carbohydrate pre-workout despite your current daily intake. That said, if you’re someone eating lower carbs across your diet, with a tough session incoming, you might find yourself getting a little more out of that pre-workout meal.

# 3- What time of the day are you training?

The time of the day that you’re training can also influence your decision to eat a pre-workout meal or not.

Consider two situations. First, you have one person who’s training in the afternoon, let’s say that they eat a regular meal schedule and are eating maintenance calories (enough to maintain their current body weight). By the time they get to train, they’ve had multiple opportunities to eat a couple of meals, maybe a snack or two, and if they’ve played their cards right, a decent chunk of their daily carb targets. We could assume this person had their body’s carbs stores on point, and a pre-workout meal might not be needed.

On the other hand, you could be a person who trains first thing in the morning. Let’s complicate it further and say that their last meal was at dinner at least 10 hours ago (which was mostly salad and lean protein), and they had a hard session in the afternoon the day prior. In this case, it could be quite possible that our AM trainee could be carb-depleted (low available stores) and might very much benefit from a pre-workout meal before their morning session.

As you can see, the time of day that you train and the time available to eat leading up to a session can impact your decision to eat, what to eat, and in turn, how you perform in that workout. This is especially true if you are training in the morning. You have far less of an opportunity to eat and fuel up before your workout than if you are training in the afternoon. This is when pre-workout meals really shine.

SO… WHAT DO I EAT THEN?!​

Leading into a session, you should ensure that you have enough carbohydrates available to accommodate the demands of your training. We know that traditional strength training, especially at higher volumes or work, is powered primarily by our body’s carbohydrate stores. So, for those looking to really maximize their performance during their next strength session, ensuring that they’re well-fuelled, with carbohydrate availability on point is essential.

With respect to the carbs you’re looking to eat pre-workout, it’s recommended to consume at least 1g of carbs per kilo of your body weight least 1 hour prior to your lifting session. However, research has also shown that consumption of as little 20-30g of carbohydrates, 30-60mins before you train can improve your performance.

FREE PRE-WORKOUT NUTRITION GUIDE FOR STRENGTH TRAINERS

Not sure what that might look like? Well, here's a list of our favourite pre-workout carbs. Click the link to get a copy of our pre-workout carb guide for FREE!
GET YOUR FREE GUIDE HERE

Ultimately, the decision to eat a pre-workout meal should be one that is influenced by a number of different things (but not limited to), a) the type of workout you’re doing and what’s within it, b) your current nutrition intake and how you’re breaking it up, c) the time of day you train, and d) to whether or not you even like to eat before a session!

That being said, to ensure you’re getting the most out of your strength training sessions, if you’ve got a big, high-volume strength session with sets taken close to failure, or you’re training early in the morning, you probably don’t want to go into that session hungry and may benefit from eating a meal that contains some of your daily carbohydrates.

Your Move!

5 Reasons PPT Is Better Than Your Gym

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We’re just different

We’re a strong community. We’re like a family

Our equipment is better, our gym is the best

There is no place like it!

We’re just so special……

 

No doubt you’ve seen marketing statements like this from every personal trainer, gym or studio (including PPT) in the past.

The reality is, even if we know it’s true, how are you supposed to believe us if it’s the thing we’re ‘supposed to say?

In short, you shouldn’t. But do you know who you should believe it from?

 

Our clients!

Look, we know that Performance PT isn’t a ‘regular gym’. We don’t offer general memberships, we’re PT specialists, and our equipment is world-class, but that’s only part of the reason we’re different.

We wanted to put something together to explain it. Rather than hear it from us, we asked our clients to share what about PPT is special to them and what makes us different.

So here it is! Our client voted Top 5 things that make PPT different from the rest!

 

1. YOU’RE NOT JUST A NUMBER

“When you walk into the gym everyone knows your name and will acknowledge you. Even if they are with a client will still say hi, wave or give you a nod. It makes you not only feel welcomed, but appreciated”

Sarah L

“It’s not your standard gym, it’s personal! Every trainer is there to help and knows everyone’s name. All the members are friendly and it’s like one big family.”

Matt R

2. THE VIBE

“People ask me what makes PPT different… it’s actually hard to explain… besides the knowledgeable, highly qualified and supportive trainers who invest in their education, the best training equipment, and challenging and rewarding training sessions…. there’s something that’s intangible in the four walls …. it’s like the famous lawyer Dennis Denuto said in the classic Australian movie the Castle… it’s the “Vibe”…”

Michael M

“Community, experience, friendly banter, realistic approach to diet and exercise.”

Tara L

 

“No meat-heads making noises every time they lift. No chicks getting their boobs out just so people look at them.”

Kasie L

3. THE COACHES

“I get personalised service and genuine interest from the coaches to ensure that the program works for me. The coaches create a motivating and team focused environment with encouragement from not only your coach but all the other coaches as well!”

Michelle T

 

“Brilliant trainers. The gym atmosphere is so welcoming that it makes you train hard on cold Saturday morning! I always feel so welcome!”

Pinaki C


“There are two things for me:

1. The professionalism of the coaches

– You know they know their stuff

– You can see they are continually learning and developing which we as clients benefit from greatly

2. The No BS approach

– the coaches definitely care and absolutely support their clients, but accountability is on us (clients) and the team help you work through it.”

Kylie S.

“PPT looks at you as an individual, and target their program toward your goals”

David M.

4. THE ACCOUNTABILITY AND GUIDEANCE

“With so many other gyms and PT services you get given your exercises and you’re largely on your own. While sometimes this is nice – quiet time to focus on your own workout can be therapeutic – it can feel like you’re left out in the dark after each session. It’s never been like that at PPT for me. There’s check-ins and check-ups and conversations around what you’re doing and if you feel like you’re getting what you want from the team. Even on weeks where I can’t train at PPT because of my schedule, I never feel alone in my workouts and personal sessions.”

Louise W.

“I get a personalised program, helping every step of the way. All provided with professionalism and accountability “

Kasie L

“The coaches take the time to find out ‘what makes you tick’ to ensure that they are setting up goals that are not only achievable but challenging. They are always reassessing situations and goals and adjusting to keep you moving”

Michelle T.

5. OUR TECH

“Although other gyms have apps to assist you along the way, I feel PPT does better at utilising them to keep you connected even outside of the gym”

Deanne C.

 

“Definitely the App. If used daily it keeps you accountable and you know your coach has a keen eye on your progress. 

I have had 3 different coaches in the past month due to lockdown rules and COVID restrictions but it has been successful and enjoyable as the coaches work together as a team.  The app logs everything for any trainer to step in and work with you.  Therefore, you as a client not only continue to progress with your program but pick up tips from new trainers all the time!”

Caroline W.

So as you can see….

We’re pretty awesome 😂

If any of the comments above resonated with you and you’d like to know more, please get in touch to book a free initial consultation to find out more.

The Mental Health Benefits of Exercise

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We’ve all heard it before, but how does regular exercise really impact our mental health and quality of life?

Is it all good? 

Can it be bad?

Does all it all need to be vigorous exercise to benefit us?

We thought to bring in an outside expert to help us understand our situation better. We’re lucky enough to be able to interview the amazing Sherzana Daver and have her generously share her professional knowledge on everything related to mental health and exercise. Let’s go for it!

Hey Sherzan! Thanks so much for taking the time to share your knowledge with us on all things EXERCISE and MENTAL HEALTH. Before we begin, could you please give us a bit of an intro to yourself and your experience in the field?

Hello everyone!

My name is Sherzan and I am a psychiatric Social Worker. (BA Psychology, M Social Work) (Member of AASW)

I work at an Intensive Mental Health Care Unit in the public sector. I am responsible for supporting the needs of our acutely unwell patients by conducting biopsychosocial assessments, attending mental health review tribunals, managing their finances and/or accommodation needs, and developing a comprehensive discharge plan for when the patients eventually transition from our hospital back into their correctional or community-based settings.

Additionally, I work with outpatients in a privately owned psychiatric hospital. In this respite care setting, I am responsible for facilitating groups in Dialectical Behavioural Therapy and Recovery from Drug and Alcohol Addiction. Group therapy equips my clients with mental health skills that have been formulated to increase their capacity to tolerate distress, build regulate painful emotions, improving their interpersonal relationships and ultimately building a life worth living. Furthermore, I have clients in my private practice and specialise in couples counselling.

I am passionate about strength and conditioning-related sports and have competed in several powerlifting competitions. As of recent, I have made the switch to bodybuilding and hope to compete next year in the novice wellness division. Like my social work practice, being successful and avoiding burnout in this competitive sport requires unconditional positive regard – accepting and valuing who I am without judgment or criticism. It is easy for us to quit when feelings of self-doubt, fear of failure or fatigue creep in. What is not so easy, is quieting those feelings and believing in our own capabilities.

Thanks for sharing, Sherzan. We love that you’re someone who practices what they preach! Now, what do you feel are the primary benefits of physical exercise in relation to our mental health?

Engaging in physical exercise can improve your overall physique, trim your waistline, and even add years to your life. But the physical benefits we reap from this activity are truly just the tip of the iceberg! People who choose to engage in routine physical exercise tend to do so because it improves and sustains their mental well-being.

Physical exercise is, unfortunately, an overlooked tool in the treatment of both chronic and less acute mental health conditions.

When I prescribe my client’s consistent physical exercise as part of their treatment plans, the feedback is consistent:

  • Improvements in overall mood
  • More energy in their professional and domestic settings
  • Better sleep and cognitive functioning
  • Enhanced self-esteem

But don’t let my personal anecdotes sell you!

There is a growing body of both applied and longitudinal research showing a causal relationship between physical exercise and improved mental health outcomes.

Studies focusing on the treatment of mild to moderate depression found physical exercise to yield the same results of psychotropic medication – but without the nasty side effects of course!

For example, antipsychotic medication, while life-saving for some, can have adverse side effects such as weight gain, emotional numbness and reduced sexual libido.

Now, you may be asking yourselves…

“How does physical exercise combat depression?”.

It does this by physically altering your brain structure and functioning. This includes increased neural growth, reduced inflammation and generating new neural pathways and activity patterns that promote feelings of tranquillity and well-being.

Physical activity also stimulates the production and release of the chemicals, dopamine, norepinephrine, and serotonin. These essential chemicals play an integral part in regulating your mood and can even reduce your perception of physical and emotional pain, as they mimic the chemical properties of morphine.

Additionally, physical exercise in conjunction with mindfulness practice can be used to help alleviate the adverse symptoms of anxiety. The next time you enrol in one of PPT’s high-intensity training classes, notice the sensation of your feet hitting the ground, the rhythm of your breathing, the fluctuations in your heart rate, or the feeling of sweat accumulating on your skin.

Really focusing on your body and how it feels as you exercise, can interrupt the chain of constant worries, that so often plague our minds. No matter your age or fitness level, you can learn to utilise exercise as a tool to treat mental illness.

Even if you’re not suffering from a mental health condition, regular physical exercise can still offer a welcome boost to your mood, outlook and overall mental well-being.

Great! So we now we know how and why exercise is good for us, how much exercise would you say is required to experience some of these amazing benefits?

The clinical guidelines stipulate that individuals should exercise for at least 15 to 30 minutes, 3 times a week at a moderate to vigorous intensity for a training block of at least 8 weeks, to experience mental health benefits.

Larger doses (longer or more frequent sessions) may be more effective if this is a feasible option for you.

The type of exercise (i.e., aerobic exercise or resistance training) or whether the exercise is carried out in a group or individual may be less important than tailoring the exercise to your individual preferences and needs. If you are suffering from an acute mental condition, however, it is recommended to slowly build-up to this amount of exercise.

Sherzan, we work with a lot of busy, hardworking clients. There would be people reading this loving what they’re hearing but thinking “I just don’t have the resources or time to make it happen!”. Do you know if there is a minimum effective dose when it comes to experiencing the benefits of exercise on our mental health? 

We all know that exercise helps us feel better but taking that first step is still easier said than done.

Obstacles to exercising are very real—particularly when you’re also struggling with mental illness.

Here are some common barriers and how you can get past them:

1. Fatigue – When you’re tired, working out may be the last thing you would want to do. But the truth is that physical activity is a powerful energiser. Studies show that regular physical exercise can dramatically reduce fatigue and increase your energy levels. If you are really feeling tired, make an inner commitment to a 5-minute walk. Chances are, once you get moving, you’ll have more energy and will be able to walk for longer.

2. Feeling overwhelmed – When you are emotionally burnt out, the thought of adding another obligation to your busy daily schedule can seem overwhelming. Physical exercise just doesn’t seem practical. If you have children, finding childcare while you exercise can also be a big hurdle. However, if you begin thinking of physical activity as a priority (a necessity for your mental well-being), you’ll soon find ways to fit small amounts of exercise into even with the busiest of schedules.

3. Lack of confidence and/or poor self-appraisal – Are you your own worst critic? It’s time to adopt a healthier more balanced way of thinking about your body. No matter your weight, age or fitness level, there are plenty of others in the same boat as you. Ask a friend to exercise with you. Accomplishing even the smallest of fitness goals will help you gain body confidence and improve how you think about yourself.

4. Physical pain – If you have a disability, arthritis or any injury or illness that limits your mobility, consult with your doctor and/or allied health providers about strategies to safely exercise. You shouldn’t ignore physical pain, but rather, keep the focus on doing what you can. Divide your physical exercise into shorter, more frequent chunks of time, or try exercising in water to reduce joint or muscle discomfort.

How long does it take after a bout of exercise for the benefits to take effect?

You don’t need to devote hours out of your busy day to train at PPT or run mile after monotonous mile to reap all the mental health benefits of physical exercise.

Just 30-minutes of moderate to vigorous intensity exercise, five times a week is sufficient.

Even a little bit of activity is better than nothing. If you don’t have time for 30 minutes of exercise, or if your body is screaming for you to take a break after 5 or 10 minutes, that’s okay, too. Start with 10-minute sessions and slowly increase the time.

The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for a little more. You need to make a personal commitment to some moderate physical activity—however little—on most days.

As exercising becomes a habit, you can progressively add extra minutes and increase the intensity. Consistency is key.

You don’t have to torture yourself or suffer to yield the benefits of physical exercise. Research shows that moderate levels of exercise are optimal for most people. Moderate may look like; breathing a little heavier than usual or feeling warmer when you move your body.

This is all brilliant Sherzan! To wrap us up, if you could offer only 1 piece of advice to our readers in using exercise to support our mental health, what would it be?

Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed, or have another mental health problem, it can seem doubly difficult.

This is especially true of depression and anxiety, which can leave you feeling trapped in a catch-22 situation.

You know exercise will make you feel better, but depression has robbed you of the energy and motivation you need to work out, or your social anxiety means you can’t bear the thought of being seen at an exercise class or going outside.

Start small. When you’re under the cloud of anxiety or depression and haven’t exercised for a long time, setting extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. It is better to set yourself with achievable goals and build up from there.

Schedule workouts when your energy is highest. Perhaps you have most energy first thing in the morning before work or school or at lunchtime before the mid-afternoon lull hits?

Or maybe you do better exercising for longer at the weekends.

If depression or anxiety has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk. Focus on activities you enjoy.

Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store.

If you’ve never exercised before or don’t know what you might enjoy, try a few different things. Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment.

Be comfortable. Wear clothing that’s comfortable and choose a setting that you find calming or energizing. That may be a quiet corner of your home, a scenic path, or your favourite city park.

Reward yourself. Part of the reward of completing an activity is how much better you’ll feel afterwards, but it always helps your motivation to promise yourself an extra treat for exercising. Reward yourself with a hot bubble bath after a workout, a delicious smoothie, or an extra episode of your favourite TV show.

Make exercise a social activity. Exercising with a friend or loved one, or even your kids, will not only make exercising more fun and enjoyable, but it can also help motivate you to stick to a workout routine. You’ll also feel better than if you were exercising alone. In fact, when you’re suffering from a mood disorder such as depression, companionship can be just as important as exercise.

Thanks so much, Sherzan. You’ve shared some absolute gold here that I know is going to make a lot of people feel a whole lot better! You’re the best!

If all of that sounds good to you, and you’d like to know more about getting started on your own training program, contact us for more information.

RUNNING INTO PAIN NOW YOU’RE A RUNNER?

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5 TIPS TO MANAGE OR PREVENT SHIN PAIN

One change I cannot help but notice when the gyms get locked down is the increased number of people walking and running out in the streets and local parks.  

It is fabulous to see so many people enjoying outdoor, active leisure time; but I find myself wondering how many have only just recently found their love of walking and running, what kind of gradual progression they applied to this new activity if any, and what are the effects on their body; both positive and negative?  

I know myself when I have only participated in running programs seasonally, along with the benefits of increased endorphins, energy, and endurance; occasionally if I have not tapered in correctly, the muscles in the front of my shin begin to hurt.  

This muscle is called the Tibialis Anterior and when pain strikes with every heel strike, it is a huge bummer and can make walking and running suddenly very unpleasant.  

Having experienced this myself, I would like to share some strategies to manage and even to prevent shin pain with walking and running.  

The first thing you must decipher is if the pain is simply caused by an overworked muscle or if you may have compartment syndrome. If you experience burning, numbness, tingling, pressure, and weakness in the affected limb. See your GP or Physiotherapist for more advice.  

Once you have concluded that your pain is just a tired Tib. Anterior muscle, consider taking the five following actions: 

  1. Rest: Try taking a few days (or as long as it takes) where you are not walking long distances, running, or jumping. If you must do some cardio training stick to low impact options such as bike riding, and elliptical or swimming; just until your muscles are recovered and pain free. Icing the site of inflammation will help at this point too.  
  1. Ease back in: When you start up again, make sure it is a gradually progression of time spent walking / running and a progression for how many days you do this activity.  
  1. Shoe choice: Ensure you have a shoe that is right for your foot and walking gait. The wrong shoe will change the way you walk and might cause the Tibialis Anterior muscle to do extra work that it is not used to. Worn out, old shoes should be replaced. If you are unsure about what footwear to choose, you could consult with a podiatrist.  
  1. Surface: Long distance walking and running on concrete can be stressful for your body. Choose a rubber or grassed surface instead where possible.  
  1. Strengthen and Stretch: Consider including some strength exercises for your Tibialis Anterior in your exercise program and stretch out your calf and hamstring muscles.  

NEED HELP STRENGTHENING? HERE ARE A FEW SUGGESTIONS

OR USE A BAND

Add these into your training, aim for 20 reps with good control x 2 sets. Or if your after something more tailored and specific to help you reach a new or existing running goal, we’re here to help. Contact us and book yourself a consultation with one of our team today.

5 B.S REASONS DAD’S TELL THEMSELVES WHY THEY CAN’T START TO EXERCISE

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By PPT Coach – Sean O’Shea

The thing is, I’m certain there are plenty of guys out there living their lives a little differently to how they thought when Dad-life began.

Dads who thought they’d be outside jumping on trampolines with the kids… Only to lack the energy to do it.

Dads who looked forward to beach holidays with the family… Only to feel too self-conscious to take their shirt off and truly enjoy themselves.

Dads who imagined they’d be a role model of health and fitness to their kids… but now they worry about the example they set.

There are reasons why people don’t start a training program, and some of them are incredibly valid. For many of the people I talk to, one of the most common reasons is the stories they tell themselves!

Below, I break down the top 5 things Dad’s tell themselves about why they can’t start exercise, and how to overcome them.

“I CAN’T DO AS MUCH AS I USED TO. I USED TO TRAIN 5 DAYS A WEEK! IF I CAN’T DO THAT, THERE’S NO WAY I’M GETTING THE RESULTS I WANT!”

Unless you’re training for the Olympics, the chances are for most average Joes and Janes, you can get great results lifting weights 2-3 x per week with some general activity thrown in there for health. If you can do more, great! But if you feel you can’t get results on less, you’re wrong!

Most of the time, the training program you would have done in the past was crappy or outdated as well.

Research has shown that if you’re hitting muscle groups a couple of times per week, training hard enough when we do and getting a decent amount of work in on each session, you’re most of the way there.

“I’M OLDER NOW! I’LL GET INJURED DOING THE THINGS I USED TO”

Who says you’re going to be doing what you used to?

A good training program is written for the individual as they present AT THE TIME, IT’S WRITTEN.

Used to be able to Squat 100kg for reps when you played football in your late teens?

Good for you! But you’re 40 now so it doesn’t really matter….

The reality is coming back after a long layoff is tough. Mentally, we’re always comparing what we could do with what we’re able to now. It can be deflating! The sooner you’re able to get past what you used to be able to do and start focusing on what you can do now (and celebrating it), the quicker you can expect to progress.

Mortgage broker and business owner Michaels’ goal has always been to ‘age gracefully’ and through the right approach has gotten strong in the process!

“I’VE SETTLED DOWN NOW. I’M COMFORTABLE”

Ok, that’s great. You might be comfortable with how you look and your physical abilities, but what about your health?

The thing is, for most people that come to us, sitting down makes up most of their day. Sure, you can go out and walk, but if you’re not lifting weights or at least doing some strenuous exercise a couple of times per week, you are on a slow downward slope of health and wellness. It’s never too late to start, but getting ahead of it before you have issues is a better approach.

Not to mention, most people who start training, improving their health and looking better start to feel better too. You’re telling me that you wouldn’t benefit from looking and feeling a little stronger? Get outta here!

“I’M PAST THAT! PEOPLE LIKE ME CAN’T GET RESULTS AS I USED TO IN THE GYM”

Sure, it’s hard work (never said it would be easy), but that doesn’t mean you’re past it. You’re going to have to do things a little differently due to things like availability to train and injuries, but that shouldn’t stop you.

Many think that their metabolism drops off as they get older, which is true, but most of this has to do with your lack of movement and activity. You will lose muscle as you age, but that number seems closer to 60 years old or more and even then, you can still gain muscle, lose fat and get results.

It’s never too late to start lifting but it’s always going to be too early to stop. While you might not be setting world records in your 40’s, you can still build plenty of muscle, lose fat and retain what you do have all the way into your 80’s if you do the right things and stay active along the way.

PROOF – Luke was busy in both family and business BUT still getting it done!

“I’VE NEVER ACTUALLY TRAINED IN THE GYM. I CAN’T START NOW!”

Aren’t you just the luckiest person reading this blog!

One of the best times in a lifter’s life is when they start. The progression you make when starting out in the gym, both strength and fitness, will be unlike any you ever experience again. ‘Newbie Gains’ are a real thing and will be there to spur you along, no matter your age.

In short, your first year or so of training, no matter your age or circumstance will be glorious!

I know this might all sound harsh and confronting, but there is a light at the end of the tunnel. The best part about it is that YOU can change your own story.

It’s never too late to start. It’s not about where you start, it’s about how you finish. You might not want to change, and that’s 100% fine as well, but if what I wrote up top resonates with you, DO SOMETHING ABOUT IT.

Need help and want to make a change? We’re here to help. Contact us and book yourself a consultation with one of our team today.

P.S. Want to know more? Score yourself a FREE copy of our PPT Guide to Good Health Ebook HERE

Locked Down… But Not Out Coaching Tips

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Locked Down… But Not Out

The reality is unless you have a rocking home gym set up your training, health and fitness have likely taken a hit over these past lockdowns. But just because things aren’t ‘perfect’ thinking there aren’t ways to make things better is just straight up B.S!

With a couple of lockdowns under our belt, our team has developed some experience in navigating these disruptive situations, so we thought we’d pick their brain!

In the interest of sharing some of this knowledge with you, we’ve interviewed our crew to bring you what we think are some killer tips and ideas to better navigate lockdowns or any other life curve balls thrown your way now, and into the future.

QUESTION 1: IF YOU COULD GIVE PEOPLE 2-3 SIMPLE TIPS, HACKS OR TRICKS TO STAY ON TOP OF THEIR HEALTH AND FITNESS DURING LOCKDOWN WHAT WOULD THEY BE?

CALEB

1. Don’t sit down all day. Every hour gets up, go grab a drink of water, go to the toilet. Something to keep you moving and not lounging around all day in your PJs.

2. Avoid snacking compulsively – Try to stick to your meal targets and snack targets. Don’t overindulge in chocolates and sweets so best to keep them hidden or not in the house at all!

3. Enjoy the outdoors! Try and fit in at least an hour of outdoor exercise per day to keep up your exposure to the sun (Vitamin D).

BANDOLL

1. Keep a routine as best as you can. Wake up at the same time, set a time for your meals, a time to exercise and stick to them!

2. Don’t overcomplicate training. Everybody wants the new flashy home workout but, simply doing some basic bodyweight movements with tempo, pauses and volume will be enough to keep you fit, maintain muscle and could even make you stronger!

MARY

1. Shop mindfully. If you’re someone who knows you struggle with self-control with your food choices, don’t buy those foods and have them easily accessible within the home.

2. Establish a new lockdown routine that you can stick to and prioritising the things you need to do in your day that will contribute to your health and wellbeing (e.g. exercise, stretching, meal prepping for the day)

SIMONE

1. Continue to pre-prepare / plan all meals and snacks for the day; even if working from home.

2. Get outside for leisure time, away from screens; perhaps walk with a friend to stay socially connected. 

GEORGE

1. Keep moving doing normal day to day stuff e.g. (mowing the lawn)

2. Do something you enjoy as part of your exercise routine e.g. riding a bike

3. Involve your partner/family members to help you work on improving your health

4. Learn how to be flexible with your diet to enjoy and be healthy at the same time

PETA

1. Set a time where you workout/have it included in your daily routine

2. Plan out your meals for the day in advance. Know what healthy foods you’re going to eat and keep them handy.

3. Try exercise routines you might not have tried before – keep it interesting, but just don’t go too crazy. Consider talking to a coach before taking on anything brand new (like hitting your first 10K when you’ve only just started walking).

SEAN

1. Prep and Pack Your Food just like you would if you were going to work – putting the same time and energy into your meal preparation will keep it front of mind, and ensures you have plenty of healthy options quick and readily available.

2. Set smaller, lockdown health goals – something small that connects you to movement and exercise each day. 10K steps, 10min stretch each morning, social media limit of 30mins per day, etc. Don’t focus on the outcome, but instead focus on something you can DO each day.

PAT

1. Stick to your routine – go to sleep on time, train at your usual time, have 3-4 full solid, planned meals

2. Sit less and move more – try not to spend all your time watching TV and try to get some sunlight in!

QUESTION 2: WHAT WOULD YOU SAY IS YOUR FAVOURITE AT-HOME EXERCISE OR TRAINING STYLE?

BANDOLL

For the lower body, Single leg exercises – There are so many variations of single leg work that can challenge even the most advanced lifters that require little to no weight. Bulgarian split squats or front foot elevated split squats with tempo and a pause won’t require much weight for most people. This might be a great time to work on your single-leg Romanian deadlift or even your single leg squat!

For the upper body, Chin-ups and Pull-ups – Probably the best upper body exercises you can do at home or a nearby park. It can be regressed with bands, or with isometrics/holds or negatives to help build strength in the movement. You can even just start with a dead hang to build up grip strength (along with an awesome stretch for your shoulders, lats and even your lower back) and work your way up from there!

PAT

Lower body endurance style training can be tough no matter where you’re at!

MARY

If you’re lucky enough to have a little bit of equipment, EMOM’s (every minute on the minute) and pyramid rep workouts keep things interesting so that it doesn’t get boring or monotonous if your exercise selection is limited.

SEAN

My favourite at-home exercises would be Chin-Ups! A tough movement that works most of the upper body and when done right, lots of abs as well. For those that can’t quite get chins ups yet, you can perform eccentric (lowering part of the chin-up) only reps or use a band to assist.

SIMONE

Stretching and yoga is my favourite + getting outside for a jog/walk.

GEORGE

Bodyweight circuit including running and cycling.

CALEB

Lower body! Foam Roller Hack Squats, Walking Lunges, Banded Romanian Deadlifts. You don’t need much for keeping your legs moving!

QUESTION 3: WHAT IS SOMETHING THAT YOU’RE PROUD OF SEEING IN OUR CLIENTS OVER THE CURRENT LOCKDOWN?

PAT

That they still turn up to sessions regardless of the outcome!

BANDOLL

During our first lockdown, every PT tried to make online and virtual training work, and most of them failed. Our team at PPT pushed to make things work even after we returned from lockdown to make this option viable not only for us but for our clients in the event a lockdown happened again. We collected feedback, found what worked, and now, I’m proud to say that our virtual product is one of the best training tools we have to offer our clients especially if they are unable to come in to train in person.

PETA

So many clients still coming to the outdoor space and just giving their work out their all despite the circumstances. Special shout out to our client Peta S as she hardly missed any workouts since we’ve moved outdoors and only had about 2 sessions inside the gym! She has still progressed heaps with her strength and mobility, which is awesome!

MARY

1. We had a client training virtually with us who relocated to her daughter’s treehouse as that’s the only place she would get any reception! Carried KB’s and DB’s up there to do the session.

2. I received a proactive message from a client when she found out she couldn’t come to the gym anymore to say she wasn’t stopping and would need equipment. She was someone I thought I’d have to convince to try virtual training, but she was all over it before I even called her!

SIMONE

Special mention to our client Karen S. Changed up some habits, stuck with them and is achieving results in the process.

Also our online client Saf! Continuing to train regularly even after moving away, working full time and all the other lockdown stress that comes along with it!

SEAN

It’s hard to pick one thing for me. Our clients have surprised me every day with their effort. But if I had to think of one thing, I’d have to mention the number of new clients STARTED training with us during lockdown! I mean, they’ve never seen the inside of our gym, yet they’ve jumped on and committed to their health and fitness despite the conditions not being ideal.

For some people, I know this wouldn’t be on the cards, but I find it truly inspiring to see people commit to a fitness journey when no one would hold it against them for putting it off.

GEORGE

All the new clients signing up during lockdown! We even had one client change their address and temporarily move so that they could continue to train at PPT.

CALEB

In the last lockdown, a lot of my clients found that Zoom workouts were just not cutting it. Through the implementation of Virtual 1 on 1 coaching, I’ve seen clients who themselves would’ve expected to see their results go backwards, get results not just on the scales but in strength as well. I have even had clients pick up extra sessions to make sure they are getting it done and smashing their goals.

QUESTION 4: FLIP THE SWITCH! WHAT IS ONE POSITIVE HEALTH BENEFIT OF THE LOCKDOWN THAT YOU’VE PERSONALLY OR SEEN CLIENTS BENEFIT FROM (AND YOU CAN’T SAY TIME WITH THE FAMILY)?

PAT

Time to decompress and work on things I’ve overlooked or didn’t have time for before.

BANDOLL

Sleep!

Being a PT, early morning starts to come with the job description and sometimes you don’t always get your beauty sleep. We all know how important sleep is, but sometimes we forget to prioritise it because of work, family or other commitments. Getting those extra zzz’s has made me more productive with work, puts me in a better mood and makes lockdown a little bit more bearable!

PETA

Some clients are exercising more than they ever would have! Using our on-demand workouts, going for daily walks or runs etc.

SEAN

Sunshine! I don’t think I’ve spent so much time outdoors as I have of late. The weather has been incredible as well. Super grateful experience this!

GEORGE

Personally – I’ve benefited by not eating out regularly (as I would have)

A client benefit – Not drinking beers daily due to pubs being shut!

CALEB

Appreciation for our clients. These guys are putting in the work whether they are in their lounge rooms with a few bands and a Kettlebell or outside training with us in the sun. The effort seen through our clients has been amazing and it shows that fitness isn’t just a hobby for some of these guys but a lifestyle that is a must in their day-to-day lives.

So there you have it! Tips, insights, and clients win straight from the mouths of our coaches! If you have any questions, please reach out!

Want to know more? Score yourself a FREE copy of our PPT Guide to Good Health Ebook HERE

https://performance-pt.com.au/yes-please-ppt-free-e-book/

5 Lockdown Lessons – Where People Go Wrong (and how to get it right!)

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Before 2020, the term ‘Lockdown’ was just something you’d hear in movies set in jails and prisons. Today, it’s part of our common language!

But despite all the COVID-19 chaos, one thing that has been a welcome surprise to many coaches out there is people’s willingness to find a way to stick to or even start their training program. No doubt, for those who we are lucky enough to work with, fitness is a priority that they’re not willing to budge on.

With a couple of lockdowns under our belt, we’ve built a bunch of experience in navigating these disruptive situations, but we’ve also seen people do a bunch of crazy stuff as well! In the interest of sharing some of this knowledge with you, we thought it would be a good idea to break down some of the most common mistakes people make, but also some of the silver linings as well.

So, take a read, learn from our mistakes, and build your FITNESS GRIT for things like lockdowns, or any other major life disruptions that could occur in your future.

LOCKDOWN TRAINING MISTAKE #1 – BECOMING AN OVERNIGHT RUNNING SENSATION

One trip down to your local park and you’ll see people running everywhere (which is awesome). What isn’t awesome though is people taking up running long distances when they were never runners before!

A much better approach would be to start it just like you would if things were ‘normal’. Instead, start with a walk, build up to a jog and increase km slowly! You can’t just run 5kms with zero training (and just because you can, doesn’t mean you should – what’s the risk vs reward).

LOCKDOWN TRAINING MISTAKE #2 – HAVING AN ALL OR NOTHING MENTALITY

Most people assume you must do TONS of training to sustain what you’ve achieved. People put too much pressure on themselves to do ALL of what they were doing in the gym or NOTHING at all, and in turn, just give up altogether Strength and fitness are harder to achieve than they are to lose. Those that don’t have tons of equipment or training resources available to them, might not be able to build as much strength and fitness as they’d like, but they have enough to maintain it. Ensuring they’re hitting a maintenance dose of training and doing it at the right intensity would put most people in a much better position both physically and mentally once gyms re-open.

LOCKDOWN TRAINING MISTAKE #3 – COMMITTING TO A BUNCH OF NEW TRAINING IDEAS, JUST BECAUSE ITS LOCKDOWN

Sometimes, we’ll see people trying to over-commit to something you weren’t doing when it wasn’t lockdown. Just like the running point above, you might be so pumped up to take advantage of the time you have at home doubling your workout schedule, downloading that new mobility app, taking up lounge room karate and learning a new language. But if it doesn’t work for you in your day-to-day normal life, how do you think it’s going to work out for you during lockdown with all the added stress?

LOCKDOWN TRAINING MISTAKE #4 – STRAYING TOO FAR AWAY FROM YOUR NORMAL SCHEDULE

Now obviously something schedule-wise is going to be different. Like if you usually commute to work and back each day for 2 hours, you now have that time back. But for those who stray too far away from their norm, you can make it harder to keep things on track as outside influences start to creep in.

Instead, try to keep your schedule as close as possible to what you were doing before (if it’s not an overcommitment). Think training on the days you used to train, going to bed and getting at a similar time and even planning your meals around your typical day.

LOCKDOWN TRAINING MISTAKE #5 – STOPPING ALL TOGETHER

A common mistake is when people stop exercising! But as anyone who’s ever stopped in the past knows, getting started once again can be a real bitch! Not impossible, just tougher than it would need to be.

Think of it like pedalling a bike. When you’re starting and taking that first pedal, you’ve got to put in the most work to get moving. Once you’re moving through, each push of the pedal gets a little easier, and you move a little faster. That momentum you’ve built makes it easier to get up and over hills, through bumpy terrain and speed up on the downhill. Stopping all together through a stressful time like a lockdown would be like stopping ½ way up a hill. Not only is it going to be tough to get started again, but you could even start rolling backward!

But even if you’ve stopped building some accountability and support into your training in the way of a training partner or coach can make that restarting process a whole lot easier!

The reality is, there are plenty of things in our lives more important than your training program. I know right, shocking thing to read on a fitness blog, but it’s true! But there are few things (if anything) more important than your health, and having some flexibility in your approach to training, nutrition and fitness will go a long way to helping you build some FITNESS GRIT to face any challenges that lie ahead!

Want to know more? Score yourself a FREE copy of our PPT Guide to Good Health Ebook HERE

“ARE THERE SUPPLEMENTS TO ASSIST FAT LOSS?”

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fat loss supplements

When it comes to fat loss, muscle gain and any potential change to body composition really, there are a ton of supplements on the market. The supplements sold on the premise that they’ll help you to your goal faster than going without.

A quick google search showed up 789,000,000 results in under a second.

Complementary Medicines Australia recently released a report (Industry Audit & Trends 2020: Healthy Growth) and stated that complementary medicines in Australia (health supplements and vitamins) was a $5.2 billion industry!

With all that said, “ARE THERE ANY SUPPLEMENTS I CAN TAKE TO ASSIST WITH FAT LOSS?”

It’s a great question!

Fat loss supplements are everywhere in the market, and in many cases they are marketed extremely well! 💲💲

Unfortunately for us, a lot of them don’t quite live up to the claims or have a lot of research-proven benefits backing up these claims. 

Let’s take the highly promoted fat loss supplement L-Carnitine as an example (don’t play dumb, you know you’ve tried it! 😉 I know I have). The people who sell this will claim that L-carnitine will assist in reducing your body fat mass and increase your metabolic rate. They do this because carnitine, when circulating in our bodies, is a natural substance (found commonly in meat) that the body uses to transport, process fatty acids and produce energy.

Now on paper, this all sounds like it would line up, but unfortunately for many supplements companies out there, scientists stepped in and screwed with their product. Studies have shown, that even we people were taking up to 6 grams of carnitine per day (that’s a decent amount), this failed to raise the subjects carnitine levels in their blood. Basically, your muscles seem to have plenty of carnitine within them naturally (particularly for meat eaters), so topping up stores through a supplement does jack shit.

The fact is science has proven L-Carnitine seems to do very little (likely closer to nothing) to promote fat loss. BUT PEOPLE STILL BUY IT!

We’d also have to consider what we mean by ‘assist’ or ‘work’ for fat loss. There are some supplements, for example, Green Tea Extract and Caffeine, that have been shown to potentially enhance fat loss results. The issue I have with this is that the impact they do have is so small. Even if you were doing EVERYTHING perfectly already, taking a supp is likely to have such a small impact you’d only see it lighten your wallet and not your waistline. 

The best analogy I’ve heard on the topic of supplements, in general, is that they should be viewed as SPRINKLES on the ICING on the CAKE. Sprinkles make up such a small part of the equation and have very little impact on the ‘flavour’ of our cake.

So after all that, do I think you should go out there and purchase supplements to assist in your fat loss goals.

We’ll I’m not your Dad and I’m sure you’re a big boy/girl so you can make up your own mind. But me personally? I wouldn’t be wasting my cash anytime soon.

Hitting your sessions with intensity, staying consistent with your nutrition and training is going to be way more impactful then any supplement.

It’s just a matter of patience, consistency and time. 

Looking for some assistance, someone to help you out with being patient, consistent and committed? Our team can help. If you want to find out more about our Coaching Service, get in touch here

20 MYTHS THAT NEED TO GO AWAY

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fitness myths


We’re not going to beat around the bush or mince our words today. We’re going to give it to you straight so that you can get yourself sorted for some real, sustainable and long term change. There’s too many false facts out there still in the health and fitness world, and we want to set them straight.

You ready? Great, here we go 20 Fitness and Fat Loss myths that need to go away forever. 

  1. Carbs are bad for you. Not true. Fruits and veggies are carbs and they’re great for you
  2. Weights will make you bulky. Nope. Fat loss is possible with resistance training 
  3. To get results you need to exercise every day. If you have the time and enjoy it great, but it’s not necessary
  4. Cardio is what you need to lose weight. Cardio is a form of exercise and it’s best results are on our cardiovascular system. So it’s needed for a healthy heart, but it’s not necessary when fat loss is the goal. You can lift weights and drop fat
  5. Deadlifts are bad for you. Not true, they’re fantastic and bending down and picking things up is something we will do all our lives, so learn how to move well!.
  6. You must track calories if you want to lose fat. Fat loss is possible if you are in a calorie deficit, but that doesn’t mean you need to count calories. There’s other ways, e.g reducing your portion size
  7. Do weights only if you want to build muscle Do weights cause they also can be beneficial in helping you lose weight & move better.
  8. Too much protein isn’t good for you. Too much of anything can be bad for you. What does “too much” even mean? 
  9. Gluten free is a healthier way for everyone to eat. Exclusion diets should be avoided unless medically required so enjoy all foods
  10. Vegan or vegetarian diets are better for you. This way of eating isn’t superior and if you truly love meat, feel like it’s a punishment to adopt a vegetarian lifesytyle, then don’t do it. You need a sustainable approach
  11. Squatting below parallel is bad for my knees.  Not squatting below parallel might be worse for you unless you have been directed by a medical professional
  12. Fat burner supplements are needed to drop/burn fat. You don’t NEED a supplement, you need to be in a calorie deficit. 
  13. Sugar is in fruit so I need to cut it out Don’t cut it out, fruit is great for you and full of important vitamins, minerals and fibre.
  14. Nuts have good fat so I can eat as much as I like nuts are great, lots of health benefits, but you can’t just eat as many as you want, keep portions under control. They’re also super dense in calories which maked it even more important to keep portion size sensible
  15. As long as I eat clean I can eat whatever even clean, nutrient dense food has calories and there needs to be some element of portion control applied to avoid weight gain
  16. Ab exercises will get me abs no they won’t, but they will give your stronger abs. Fat doesn’t go from one area of the body, just because you’re exercising there, no such thing as spot reduction.
  17. The more sore you are after a workout the better it was If you train to the point you’re needing a walking frame every time you’re training, you’re probably overdoing it
  18. There’s good food and bad food Food doesn’t have a personality, so no
  19. Sweat is your fat crying Fat doesn’t have feeling, so again. NO
  20. Carbs will make fat, so cut them out Carbs fuel your brain, not make you fat. Carbs are in fruit and veggies, not just pasta and biscuits. The important thing here is not to cut the carbs, but reduce your processed foods.

We’ve limited this to a list of 20, but we know there are a stack more! Lots of people come to us questioning some or many of the above, asking for clarity cause they are so confused with all the conflicting info.

If you need help to sort through the truth from the lies and want to know more about how PPT can help, GET IN TOUCH

TOP 5 HEALTH BENEFITS OF EXERCISE

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health and exercise


We’re going to cut straight to the good stuff and list for you 5 reasons why it’s essential to get moving, stay active and exercise.

  1. Stress less and feel good – exercise is a positive mental distraction from all the daily stresses. During exercise our brain releases hormones that are responsible for us feeling happy (Endorphins) and these contribute to your mental wellbeing and positivity
  2. Metabolic boost – your body will burn more calories during a session of decent intensity and duration, in fact some sessions it will keep burning for up to 48 hours post session. Sure beats sitting on the lounge
  3. Better Carbohydrate handling – Post exercise we not only become more sensitive to insulin, but our body is also primed to take carbs for recovery as it has just used the carbohydrate stored within our muscles for energy during the session. The stars align in this moment for optimum utilisation of the carbs you’re consuming
  4. Improved brain function – this is not just us trying to tell you something to talk ourselves up, this has been researched. Off the back of as little as 15 minutes of cardiovascular activity, you can experience improvements in cognitive function, memory and reaction times. 
  5. Better nights sleep – the bodies number one and all natural recovery mechanism, sleep is improved with exercise. Most people will find that a tough exercise session should not only help you get to sleep easier, help set you up for a deeper sleep too. Just me mindful that training too close to bedtime might have you wired for a little while, before you’re ready to relax and chill.

BUT HERE’S THE BIG ONE  – we said 5 but we will throw in a bonus cause exercise is just so damn good for you

  1. Maintain a healthy immune system!! Exercise can reduce inflammation in the body as well as support infection fighting cells. Add that to the fact that most of the points above all point towards supporting a healthier human and we hands down have a better immune system.

We could go on….but we’re going to stop it here. There’s a heap of information on how to maintain good health in our FREE E-BOOK, PPT’s guide to Good Health. You can download it here, it even includes some great at home workouts so you can start to experience the benefits above too.

guide to good health