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Performance Personal Training

Simple Fitness Strategies

The #1 Reason You’re Not Achieving Fat Loss Results 

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You train all the time 

You work hard 

You rarely miss sessions… 

But you’re still not seeing the results you want! 

Sound familiar? 

The problem for most people is that they aren’t making the right choices when it comes to their training AND diet. They’re working hard in the gym, but their nutrition is not set up in a way to support their training and body composition goals. 

Training alone is not enough to produce the results you’re after. Research is super clear on this!  

Exercise has many benefits beyond just the calories you burn, but when it comes to fat loss it’s important to know and understand the following hard truths.  

1. You’re in a CALORIE DEFICIT

If you’ve ever lost weight, it’s because you’re USING (movement, body maintenance, recovery) more than you’re CONSUMING. Because the body’s systems require energy to work, the stored energy is then released to make up for what your diet isn’t providing. A calorie deficit will always result in body weight loss (full stop, no return) 

2. You’re at CALORIC MAINTENANCE

If you’ve been around the same weight for a while, it’s because you’re USING and CONSUMING the same number of calories. No need for tissue breakdown as you’re supplying the required energy, hence, no body weight change.  

3. You’re in a CALORIC SURPLUS

If you’ve ever gained weight, it’s because you’re CONSUMING (eating, drinking) more than you’re USING. As the body doesn’t need these additional calories for body maintenance or fuel, the additional calories will be broken down and stored for later use. A calorie surplus will always result in increased body mass. 

It’s only human to believe that we’re different.

That we’re doing what we need to, or not eating much at all and still struggling to lose weight, but the reality is that the body just doesn’t work that way.

For most of us, things like misreporting, underestimating our daily intake, or simply going hard on the weekend with social events more than likely explain a lot of people‘s struggles when it comes to fat loss. 

Keep these key nutrition principles in mind when you’re next evaluating where you can better support your training and achieve your fat loss goals.  



If you’re someone who trains hard, but just can’t seem to get the results you’re after in the gym, reach out!

We’d love to help!
 

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.