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25/07/2026

Results are guaranteed when you pair these 2 concepts

1. Technique - when you move with good technique, you have efficient movement, which allows you to do more work with a reduced risk of injury

2. Intensity - when you can really push yourself to the end ranges of your capacity, you will be amazed by the results you will see

If you can consistently pair these two concepts together, you will have a powerful training program that is guaranteed to bring you life-changing results

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23/07/2026

Stop wasting your time in the gym

Most people avoid intensity like it the plague

But for you to see bigger results in less time you need to up the intensity

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19/07/2026

Don't waste your time

Warm ups don't need to be boring or time-consuming

1. Increase your heart rate with big functional movements

2. Increase the range of motion of each joint

3. Activate muscles needed for the session ahead

Keep it simple, keep it efficient

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17/07/2026

Don’t skip this

So many injuries in the gym can be avoided by learning proper technique

We often obsess over the weights and the reps, but so much fitness can be gained from improving our technique

Technique is doing more work with less effort

The more work we can do with the least amount of effort, the harder we can push and the more results well see

Start focusing on your technique

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15/07/2026

Don’t make the mistake of doing too much

The more you add to your training sessions the more you dilute the stimulus

Instead of training everything all in one session, segment your training to these 3 sections that could be completed in 30 minutes or spread out across an hour

1. Warm-up: 10-15minutes
- increase your heart rate
- mobilise tight joints
- activate weak muscles

2. Strength/ technique: 10-20 minutes
- practice proper technique of the movement
- have 1-2 warm-up sets
- Hit your main working sets

3. Conditioning: 5-15 minutes
- Train with intensity
- hit a variety of time domains to train different energy systems
- this is the best bang for your buck for improving your metabolism and getting the most out of your training

Schedule your workouts like this for 4 weeks and watch your fitness improve

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13/07/2026

Learn to hinge at the hips

If you cannot keep a flat back when hinging at the hips you are putting your lower back at risk when you pick things off the floor

Your ability to hinge forward while keeping a flat back may be limited by your hamstring flexibility but for many people it’s a coordination issue that needs to be practiced

Learn to brace your spine and hinge at the hips properly

11/07/2026

It’s so common to see people with inactive glutes

Inactive glute may feel like your lower back or hamstrings are overworked from the glutes not doing their job

This is often caused by long hours of sitting in the chair with the glutes in a lengthen position

If you feel like your hamstrings or lower back is really tight after, running, squats or deadlifts it might be because your glutes are weak or inactive

09/07/2026

This cured 2 years of back pain

I was strong everywhere else but my back was extremely weak causing me extreme discomfort

Once I discovered this exercise I performed it everyday

Soon my back was as strong as ever

07/07/2026

Traditional training advice has help thousands of people get into great shape

However, it’s broken more champions than it’s made.

If you sit a desk for work, you likely are weak and tight. Putting more tension on an already tight body is not the most effective use of your time in the gym

For you to see long term results in strength, body composition and confidence in your body, you need to build the foundations from the ground up

05/07/2026

Reach your physical potential

The fitter you are are the closer you are to your max potential where you are rewarded with a whole host of benefits

Start now by increasing your fitness to elevate your life in all areas

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