Simon Macey

Simon Macey Helping busy professionals get fit and focused - without sacrificing work or family

www.simonmacey.com Personalized Online Plan – To Build Strength & Lose Fat.

Simon Macey | Personal Trainer Pefferlaw – Train Smarter, Get Results! Looking for expert personal training in Pefferlaw without the high cost of traditional PT? The Hybrid Method blends in-person coaching with structured online support—giving you expert guidance, accountability, and a customized plan built for your goals. In-Person Coaching – Master technique, prevent injuries & stay motivated. O

ngoing Support & Accountability – Weekly check-ins & progress tracking. Flexible & Affordable – Train on your schedule at a fraction of the cost of traditional PT. Serving Pefferlaw, Georgina & Surrounding Areas. Book Your Free Discover Call Today

06/06/2026

The Dumbbell Reverse Lunge, w this movement, only one leg is doing all the work and that’s the front leg. You want to focus on the quad doing most of the work here and pushing your heel straight into the floor. Make sure that the back knee touches down - use a mat if you need to and keep the body upright. Enjoy 👊🏻

06/06/2026

The Jump Squat. You’re going to see this at the end of your strength workout as a movement in a HIIT style workout. What we’re looking for here is a controlled landing and an explosive movement up, trying to keep that chest up and proud to keep you in the upright position and not fall over.

06/06/2026

The Body Weight Glute Bridge. Lie down, pull your heels in close to your butt, place your hands down into the floor for stability and fire your glutes to the ceiling, aiming to get your knees, hips and shoulders in alignment. Really try to switch the mind muscle connection on, as this is only a body weight movement. Enjoy 👊🏻

06/05/2026

The Forearm Plank. This one’s very simple - hold the plank with ankles, knees, shoulders, in as much alignment as possible, keeping that core engaged with your glutes firing, and holding with good posture for as long as possible. Enjoy 👊🏻

06/05/2026

The Dumbbell Lateral Raise. Here you have two variations you can try. I prefer the seated dumbbell lateral raise as it removes the body rocking to help assist the movement. Sit down lean back slightly, internally rotate the dumbbell and lead with the pinkies, do not lift the dumbbells higher than the shoulder line. Enjoy 👊🏻

06/05/2026

The banded face pull. Used to help you warm up the shoulders and upper back. Pick a medium to light band, attach head height and pull towards your face. Also a great strength movement if you find that you have rounded shoulders and want to improve your posture. Enjoy 👊🏻

06/04/2026

The PVC pass-through. A very simple but effective way to warm up the shoulder joint for an upper body workout. Be careful, however, with your range of motion if you struggle with the pipe, move to a band as this will be easier for you.

06/04/2026

The dumbbell lying tricep extension. Find a solid position on the bench and with your feet on the floor. Think train tracks with your arms and keep your elbows, pointing to the ceiling, try not to move them too much. Full range of motion - squeeze the triceps at the top.

05/07/2026

Seeds don’t grow because you “thought about them” and your life doesn’t change because you talked about. We all love the idea of growth, but very few are willing to do something about, only because we over think it. Start small tomorrow and take that first step.

05/06/2026

I made a mistake. And in this video, I fix it - how to perform a Romanian deadlift with one specific queue to make sure you are utilizing your glutes.

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7685 Smith Boulevard
Pefferlaw, ON
L0E1N0

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Tuesday 10am - 2pm
Wednesday 10am - 2pm
Thursday 10am - 2pm

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6473237678

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