The direction of virtual / online training is evolving at FiStrong with specific directions for the key areas I coach.
Generally the online membership has provided programs in a rotating periodisation. From a well rounded healthy program to a hypertrophy based program to a strength based program. The membership site also includes many random 10 minute works outs but honestly, I see no value in these. I gave into peer pressure to provide random acts of exercise. Haha
The rotating program periodisation works great in the gym under my supervision but I acknowledge that’s not the way many online customers want to train.
Moving onwards, I will be providing training programs, or products in three categories.
Health and movement focused.
Fat loss focused.
These will be thorough programs with updates as and when I see the need to update any methods or refinement.
These will be one time only purchases rather than a subscription.
The current online membership content will continue to be available for a one time only purchase. The content of this membership amounts to over 5 years on continual training at this point. That’s quite a volume of structured programming and still very valuable, but it’s not the direction I want to continue with.
To access the library of online membership programs, it can be found under ‘services’ tab on the main website menu. Click the button below to be directed to this site.
At FitStrong we practice the skills of strength and mobility aka moving strong and well.
Oftentimes however, outsiders have a mixed thought about what ‘practicing strength’ means.
Is it bodybuilding, is lifting to the extreme to boast our achievements at the end of the week, is it like the stuff you see cross fit doing – or is it something else?
Let me briefly define how I would categorise the key three areas of strength training that we practice and who these forms are generally for.
This is what I recommend to people who feel weaker through lack of activity, busy lives and work etc. This could be described as rebuilding the strength we know we should have. The ability to do gardening all morning without feeling worn out. The ability to play with our kids, or grand children if we’re at that stage. The ability to be able to get down to the floor and back up without difficulty.
Restorative strength forms the basis of my over 55s classes that run two mornings a week and hopefully a new class midweek (early evening).
This service is also available on a one-to-one basis and is covered in some of my current shared small group sessions.
Restoring our natural strength and abilities is well in truly covered in customised MovNat programs.
For sports, special endeavours and explorations. When we have established a good level of strength and want to take it further.
This a service I provide on a one-to-one basis owing to the specialised nature of the programming.
This often occurs in small group training when it’s a common goal.
Strength is a wonderful tool, an attribute every human was born to possess. Strength can be used to transform someone physically, to lose unwanted body fat, increase fitness and flexibility, increase self esteem and learn valuable lifestyle habits.
Our Amazing 12 program is the service I run throughout the year in waves to help people meet the person they know they are. I know that sounds cheesy and full of hype – but it truely is an ‘awesome’ program with fantastic outcomes.
If you are curious to learn more about strength training for you, why not get in touch?
I’ve been a health and fitness professional since 1997.
In that time I’ve ventured from regular run-of-the-mill gym activities like group exercise, circuit training and centre management. I new that wasn’t what I was looking for or destined for.
Moving to Australia opened doors to explore other areas, especially areas operated in by the most successful trainers. Not financially, but in terms of results, health and physical gains.
Kettlebells and the teachings of Pavel Tsatsouline provided underpinning principles of strength. OrIginal Strength taught how movement can be restored. MovNat inspired us to contextualise our training to reflect on life’s needs.
Whilst I know I can help people feel great with movement and strength, one missing link always bugged me though.
Feeling good feels good, and moving better is a part of that. But I have to recognise that many people want to feel better about how they perform as well as how they ‘feel in their own skin and clothes’, and this includes what they see in the mirror. Some people will tell me they don’t see who they really are.
Enter the Mentor from Centaur
For years I’ve admired my fellow Irishman Paul McIlroy who runs an old-school gym called Centaur – the centre for all things strength and conditioning, creating super strong individuals – and his transformation program, The Amazing 12.
Two months ago I met with his program director via zoom and got the ball rolling to become a certified Amazing 12 coach. After a deep study block of 3 weeks (80 hours) I am now certified to operate and coach the Amazing 12 here in Brisbane. The first for our city and state and only the 3rd to become certified in Australia!
The Amazing 12 offers unprecedented body transformations in a surprisingly short period of time (12 weeks) every time, no matter your age, condition, or genetics. There are no special dietary purchases, required – just simple wholesome nutrition. This is not a bootcamp, or a train ‘till you drop program – it’s just perfectly individualised programming with a simple template. It can be called simple now, but it’s taken 15 years of fine tuning and the programming genius of Paul. This is not solely a weight loss program, it’s a physical strength, fitness and mindset transformation program.
The lives of 10000+ people have been impacted by their participation in the Amazing 12.
Just check out the transformation gallery from other certified Amazing Trainers around the globe.
In case you don’t want to click that link, here are just four examples of two ladies and two gents.
I am proud to announce that The Amazing 12 Brisbane will be a new offering from FitStrong in only a matter of weeks, both as a small group program and a one-to-one service.
I totally understand that this commitment might not be for everyone, but you the reader, keep in mind anyone you know who might fit the bill – please forward this for their consideration.
For more information, please head over to the dedicated Amazing 12 Brisbane page.
I’d really love to have a gym with a long line of kettlebells, all lined up numerically in military fashion… oh, wait… I do. Ah, but I train people, people in all shapes, sizes and abilities. I also train a handful remotely via this www thingy.
I use kettlebells for all the many benefits they bring and every single person starts their strength regime at a different point. For some (read many) no weights are involved to start with, as we build technique, movement proficiency and a solid foundation. Once ready, we move on with an appropriately sized kettlebell.
The key loaded movements that kettlebells excel with include pressing overhead, front squats, carries and naturally the kettlebell swing, clean and snatch.
For everything else, bodyweight movements prove optimal. I’ll not go into these details here but feel to ask.
One question I get a lot however is – ‘how many kettlebells do I need, and should I use two at the same time’?
This is one great question. I’m not a man for wasting money on things I will never use. If I end up with something in the gym that never gets used, I sell it on.
Regarding kettlebell training, is has proven good practice to have a small range of kettlebells that allow you to:
practice with great form and little distraction
practice with a focus on strength and grinding (safely)
practice with a medium effort.
For ladies this might equate to an 8, 10, 12kg or an 8, 12, 16kg and gents, a 16, 20 and a 24kg kettlebell.
The second part of that common question relates to double kettlebell training. This is an option for both pressing and squatting i.e. holding a kettlebell in each hand as opposed to single kettlebell training.
What’s the difference?
Single kettlebell training is, for most people, a great starting point. holding the kettlebell in one hand for an overhead press allows the user to focus on individual shoulder / arm strength, condition and form. A single kettlebell is great for the goblet squat to build the ‘shape’ of the squat and a foundation of strength. A single kettlebell is perfect to learn the hinge and snap of a kettlebell swing.
A single kettlebell held, racked on one shoulder will also expose asymmetries (imbalances) during a single kettlebell squat. It always surprises me and the user, when they goblet squat, say a 16kg with perfect, easy form, then rack it onto one shoulder to find they twist like a noodle!
Loading one shoulder will always expose weaknesses.
However, when one is relatively balanced and seeks strength, muscle building and a metabolically charging training program, then double kettlebell training is the solution.
Yes, you may still be pressing a 20kg kettlebell, but there is now 40kg on your frame, not just 20kg. No-one can argue that won’t make you stronger.
The same goes for cleaning the kettlebells to the shoulders. Cleaning a single 24kg bell is great, but a pair is magnificent. Racking up two 20-24kg kettlebells for front squats will vastly boost lower body strength.
Anyhoo, to conclude:
If you are a kettlebell enthusiast, a few kettlebells should inhabit your training space and ideally, doubling up is a great idea and investment.
Need help with your kettlebell training? Why not get in touch and we can chat about what you need and how I can help.
The direction of virtual / online training is evolving at FiStrong with specific directions for the key areas I coach. Generally the online membership has provided programs in a rotating periodisation. From a well rounded healthy program to a hypertrophy based program to a strength based program. The membership site also includes many random 10 … Continue reading Virtual Training
Every single one of us has the capacity to change, to transform, to lose body fat and reshape our physique, strength and fitness. But why do so many people struggle to get the results despite working SO hard in the gym?
*** COMING VERY SOON *** A lot of us struggle with some movements or positions, like squatting down, picking things up, twisting or reaching behind us – I’m sure you can add your own moves here. My new guided Healthy Happy Hips program addresses these issues and more with simple, clinically supported follow-along videos. More … Continue reading Healthy Happy Hips
There’s nothing like getting to exercise in the comfort of your own home… well, except for having access to a huge number of programs to follow as well.
The FitStrong Online Membership has just that, ‘years’ worth of programs to follow along with. I update programs every month and the membership has a library of short ‘workouts’ too. Check it out and if interested, it’s just $1 a day!!!
2020 taught us many things. Learning how easy it is to teach sessions online with our laptops and smart phones was one. Now with the click of a button we can meet virtually anywhere together to work through a training session.
Whether you need to give your kettlebells a good workout or you want to get to grips with body weight training, live online personal training is a great solution.
Get in touch below to get started.
An even simpler solution if you are happy to train alone without the live online interaction is EPT.
‘Email Personal Training’ provides a detailed program for you to follow. With an extensive video library and customised videos just for you, I can quickly compile a program to meet your needs, provided straight to your inbox.
The end of 2020 is almost upon us, and whether you’re glad to see the back of it or not, I plan on making 2021 a fantastic year.
2020 was to be the year I took take Animal Flow out to the parks. It was the year I was going to introduce MovNat, natural movement classes outdoors too, but alas, circumstances prevailed and these were shelved.
However, as the year ends I will be re-planning these awesome outdoor activities (in addition to the undercover sessions) and inviting everyone to try out.
For all who supported FitStrong this year, I sincerely thank you, from the bottom of heart. This has been a challenging year but above all, I believe many of us have learned the value of moving better for our health both physically and mentally.
How many times do you hear people say they’re killing time in the gym or whatever else? Yeah, I know it’s just an expression but the underlying statement implies time can be just thrown around like some spare change.
However, time can’t be earned back. If you’re in the gym just doing stuff, you’re not spending time on other valuable agenda items. You know, things like spending time with your family, tending to your home, garden, preparing healthy meals and attending to your career. Actually, much like the last two points there, you don’t just go to the kitchen or work to kill time. You follow particular tasks to accomplish specific outcomes… and that leads me swiftly to my point here.
Use your time in the gym to accomplish specific outcomes.
Do the work.
Three mighty fine rules to live by in the gym, the kitchen, in your chosen career and family time.
If your goal is to move better, practice that. If you goal is get stronger and more useful, practice that. If you want to [enter the goal], do what must be done.
Now, for many people, they might not know for sure what the practice should be to move better, stronger etc.
That’s where the willing professional comes into play and this is where I make my offer to finish off 2020.
Well, I could have been more imaginative in the title, but in keeping with the message, it says what it is – express.
Express FitStrong offers the chance to get straight to the point with the minimum fuss. In these 30 minute sessions we’ll warm up and prepare very specifically for the following session. If you’re coming in to work on lower back pain issues – we’ll focus directly on that. If you’re coming in to work on your deadlift strength, explosive power or metabolic conditioning, we’ll get straight to that.
Our slightly longer sessions do of course focus on goals, but we always include the ‘other stuff’ for a very well balanced routine, but let’s consider the wealth of time for some people and just get to the job at hand.
In keeping with the theme of 2020, this is available both virtually via a choice of video platforms or in person.
If you’re keen to jump onboard, get straight to the point with express training, email ASAP.
Earlier this year I spent a few weeks and posts describing a variety of ‘get up’ exercises. For some, the act of exercising getting off the floor and back down again might seem odd, a waste of time (“what muscles does that work bro”?) or best directed to the circus performers, but really, you never know when it’ll come in handy.
Here’s an example. Let’s call our subject Jim. After much waiting, Jim finally got his triple hernia operation. I must add, his hernias arose from his employment demands, not the gym. Anyhoo, surgery went very well but Jim learned very quickly post surgery how the get up technique applied to getting out of bed. After having your abdominal wall poked around at by a surgeon, crunching up and getting out of bed is not a good choice. Using your hip to roll over to get up out of bed made perfect sense.
Back to the Challenge
If you are a kettlebell fan, you’ll probably be aware of the Turkish Get Up (aka TGU) but there many other forms of get up drills to help you develop mobility, strength, ‘fitness’ and to learn how to operate the one piece of hardware you’ll own until death – your body. If get ups do something great, it’s just that – building physical autonomy.
Over October I’ll be dedicating 10 to 20 minutes daily to practicing the following get ups:
To get going, here’s todays 10 minutes of Turkish Get Ups
Want to join in?
Study each or any of the above get ups and practice for 10 minutes a day. If that’s just Monday to Friday, sure that’s fine too. You’ll gain many benefits from frequent practice. Not killing yourself with huge efforts mind you, just simple, step by step practice.
You can still do your other training of course. Feel free to share your challenge on your own facebook etc but please use #fitstronggetups or even just post my sites link fitstrong.com.au
The kettlebell clean is an unsung hero of kettlebell training. Not only does it provide a ‘best practice’ to delivering the kettlebell to the rack position (on your shoulder) for pressing etc, but it’s also a fantastic movement for building resilience, power and strong arms and grip.
Less technical than the snatch, the clean does still demand a few nuances for your safety and optimal opportunities for your pressing, squatting and other ballistics (push press and jerk).
In the video blog post (aka Vlog) below I’ve covered some key points.
For more detailed clean pointers, check out this video.
Keen to learn more? Maybe you already use kettlebells and would like a technique tune up?
In the 80s and even early 90s we were led to believe dietary fat was the enemy and that training with weights would make us too bulky. As a competitive cyclist this struck a deep chord. Who wants to lug extra weight around the countryside?
When an average days cycling was done, you’d raid the kitchen of every known carb, lean meats including liver (often boiled) and then clean the bike before resting.
The rules for rest went like this.
Don’t stand if you can sit and don’t sit if you can lie down.
The recipe of a cyclists life: Ride – Eat – Rest
There was also no known reason to get purposefully stronger with anything else but the bike. Specifically yes, riding the bike makes you better at bike riding, but if you value one percenters and optimisation, spending just a little time in the gym can be the missing magic potion.
I only discovered the benefits of strength training during a year out because of my knee injury. I was left with no option but to do circuit training routines with a pair of York dumbbells with exercises I took from Flex or Muscle & Fitness magazine; the only reference for resistance training I could find in the newspaper shop at the time.
Whilst not perfect, I had a strength routine of sorts to help keep up my strength and fitness and yikes, did I feel awesome when I got back to racing the year after, I even had these things called biceps and deltoids!
My haphazard routine has thankfully been vastly overhauled since then. The cyclists I currently train follow a very particular recipe consisting of essential ingredients for both the bike and life.
When programming for any sport, not just cycling, I believe it’s a duty of care to take into consideration life outside of the sport. I ask, ‘what will best serve the sport and not take away from other physical qualities, but add’? Essentially, I want the individual to be more resilient and better equipped for their cycling whilst also being more useful for life overall. This also addresses some of the issues cyclists exhibit off the bike from feet issues, lower back and shoulder complaints.
Cutting to the chase, here are my top movements for cyclists.
(Pictures for simple illustration only and not instructional purposes. Videos available upon request)
Hip Hinging – deadlifts, both bilateral and single leg deadlifts and kettlebell swings
Knee dominant movements – Squats, both bilateral and unilateral, like kickstand squats and step ups
Crawling forward, backwards and inverted and rocking rush ups with varied hand positions.
Balance Beam walks and balance drills
Deadbugs, Birddogs and Rows, both 2 arm and single arm
Single arm Carries (suitcase, goblet, overhead)
Get Ups. It takes a bit of coaching but proves a great tool to add to the toolbox.
Here’s a variation of the Turkish Get Up to consider
These two components are written into each training session, generally with the life essentials being built into the warm up and finishing sequences. The cycling essentials are placed after warm ups, when fresh.
The weekly placing of each hinge and squat variation are dependent on the cyclists bike sessions but generally, the heaviest lifts are best early in the week with the explosive work towards the end of the week.
Reps, sets and intensities are a bit beyond the scope of this piece but should be programmed so as not to compete with the cyclists racing / training calendar.
Generally though, developing the hinge strength should be a priority whilst maintaining stable, healthy knees with squat variations is important. No exercise should ever be taken to fatigue or muscle / form failure. Instead, I like to use an average of around 75% perceived effort.
Minimum Effective Dose!
If pushed for a ‘program minimum’ for cyclists, I’d really have to recommend the single leg deadlift, swings, walking kickstand squats on a balance beam (yes, seriously) and backward crawling. Just for the laugh though, a ‘minimum program minimum’ would probably take the form of swings and crawling!
It’s always hard to reduce one’s work into a short(ish) blog post. There are always lots of variables when writing an individual’s program.
If anyone would like to explore these movements further I am always happy to talk… or run a workshop to really dig in deeper!
Notes from two cyclists at FitStrong
A late comer to cycling, Bash took up cycling at 38 to shed a few kilos but ended up with the bike bug. Now 43 he competes in Mountain Bike endurance events around the world from Nepal to Italy. Since starting at FitStrong Bashier reports often how much more aggressive he feels on the bike, even at the top of a climb or after a sprint. His upper body strength now allows him to wrestle the bike over the trails rather than just surviving them. He loves that he never gets visits from the cramp fairy too.
Bec started at FitStrong with a ‘broken body’ in her own words. On her first visit she presented with two sides of an A4 page listing every injury and surgery she had sustained from other sports and cycling. Bec competes all over Australia in Mountain Bike endurance races. After a short period of training Bec noted how much more connected she feels with her body on the bike. Her reflexes seem sharper, all the imbalances ironed out and her confidence is boosted too with much better upper body endurance.
Got any feedback or would you like to explore these ideas further? Get in touch below.