7 Fitness Apps Not In Your Phone

We are all wonderfully designed to move. We are all born with the same potential for performing a wide range of physical abilities. Much like a new computer or mobile phone arrives preloaded with a host of apps, we too are loaded with a massive database of ‘apps’.

Apart from the wonderful stuff that happens inside our gooey centres, our physical operation performance apps are pretty awesome. We are made to move, like in locomotive movements and we are made with manipulative skills, like carrying, lifting and such. 

For now, let’s take a look at some of our own lesser practiced ‘locomotion’ movement apps:

#1 I can’t start talking about jumping just yet, without first mentioning our vestibular system. This system relies on the feedback from our eyes, ears and physical positioning to relay to the brain about which way up or down we are. If there is a mismatched message or delay in feedback, we get dizzy. If you’ve ever had travel / car sickness when you where reading, your brain has been part focussing on the reading whilst not totally matching up with the movement of the car. End result, dizziness, nausea and the cold sweats! 

How do we train this? Lead all your physical movement with the eyes. Where the eyes go, the body follows. To really enhance the feedback loop, purposefully carry out movements with quick head and body movements. Rolling on the floor, tumbling, spinning around. Should you find yourself over stimulated and a tad dizzy, try this corrective measure. 

#2 Balance is by far a very undertrained human skill. We can’t deny we use it daily and equally can’t deny plenty of people lose it often. Before I start to riddle, balance keeps us upright but also uses that previously mentioned vestibular system to control muscles in reaction to changing situations. Balance is very much a reactive strength. How does the body react when we have to walk over a narrow surface, along a curb during a rain storm, over stepping stones to cross a creek, over an uneven surface? Many reactions co-work throughout the body’s musculature to keep us upright according to the messages from the vestibular system.

How do we train this? Practice walking on narrow or uneven surfaces, slowly at first. Wobbling is a massive part of the learning curve. We must lose our balance to start to learn how to maintain in. Ever watched a toddler in the early stages of learning to walk? It both scary and hilarious, as they wobble, fall over, get back up and repeat. After a short period of practice they’ve moved onto running, jumping and so on as they upgrade their apps. Here’s an example of balance practice. 

#3 ‘Get up’. It’s inevitable that we all have to get off the floor, and prior to that we will have either taken ourselves to the floor or had an unfortunate trip or fall to meet the floor. The practice of getting to the floor and back up is a wonderful expression of strength connection. Connecting our limbs and torso might seem like an odd statement but aside from the actual physical connection of tissue, many people don’t move with a physical connection of their body parts. There is often a lack of communication between upper limbs and lower limbs and the torso in between. Getting off the ground can take many forms and can be reactive, agile movement or a specific and strategic movement. A quick response to getting off the floor is a reactive movement, very much steeped in historical practice. The way you have always gotten off the floor will be the first choice in most cases. By purposefully practicing a variety of means of getting up, with strategy, the larger your library of options you’ll develop. The wonderful thing about getting off the floor is also that the skills involved translates to getting over ‘things’. Getting over a retaining wall is a perfect example of using get up skills to get over something.

How do we train this? There are many methods of getting to the floor (see video below) but sometimes, just getting down and up a few times a day can be great practice. At the gym we do practice what I call the ‘broken limb’ series, when we practice get ups with the scenario of imagining we have a broken arm, or leg. Much fun for all. 

#4 Crawl. Whilst we’re on the floor, maybe after a fall, or maybe because of some other reason (sneaking indoors after a late night, trying to avoid the neighbour, or because you’re under your house or roof-space) crawling is a skill we’re born to master. It is a pivotal movement sequence we develop as infants that grants us the ability to walk, run, climb as well as provide the brain with a host of neurological development. Like the get up, crawling connects our torso and limbs. You could even say that crawling is very close to being a complete workout to replace numerous gym exercises. Your legs, arms, shoulders, pectoral, upper back, glutes and entire abdominal wall and waist will get an incredible training effect. 

How do we train this? To appreciate the movement and where we start individually, it’s best that everyone starts on their hands and knees, much like we did originally as infants. We may crawl forward, backwards, on an axis, in a circle. These alone will engage many, many muscles. The progression is as simple (not always easy mind-you) as moving onto the feet and hands with the knees just off the floor. This is a game-changer movement. There are numerous other crawling shapes and positions, but starting with the knee hand and then foot hand should suffice most of us. 

#5 Stick the landing! You don’t have to be dismounting a double back flip from a balance beam to stick the landing. Stick the landing refers to landing on your feet, unwavering, and not falling over. This is part one of the sequence of learning to jump. Jumping without knowing how to land is fool-hardy. Sticking the landing may follow a trip, a fall, a temporary loss of balance or slipping off a ladder. From a physiological perspective, it’s also a simple and effective way to load up the skeletal frame. Loading our bones is the simplest method of preventing early onset osteoarthritis. 

How do we train this? The video below demonstrates a simple drill. The purposeful leaning forward and catching ourselves gently on our feet is step in learning how to stick the landing. Performing the drill from a small step is one progression as is performing a jump prior. 

#6 Jump! Truth be told, us adults just don’t jump around as much as kids, and that is a pity. The benefits of jumping include helping us to maintain our agility, joint and bone health as well as muscular power and strength. Jumping is also incredibly playful aka fun. There is nothing wrong with adults having fun. We shouldn’t take ourselves ‘too’ serious. May of my clients have jumping exercises routinely or on a planned rotation. I love to see the smiles and giggles and sense of achievement. Jumping as an exercise does not have to be terribly gymnastic. A short strategic jump or hop is all it takes. A short jump from one stepping stone (or pretend one) to another is great as we tie in vision and movement; foot-eye coordination so to speak. 

How do we train this? A version of jumping we practice often is the leg swing jump. It is perhaps the most commonly employed jump when we have to jump. One leg back swings along with the arms then we forward swing the arms and the leg to propel us forward in a jump. Here is a ‘how to’ video of the leg swing jump.

#7 Hanging! Okay, it’s not a locomotive, not initially anyway. A hang or brachiation from our hands or arms on an overhead branch, gym pull up bar, ledge, cliff face perhaps is a key to unlocking a completely new level of human skills that we are born to do. Brachiation is the act of travelling by swinging from one hand to the next, like all those cool ninja warriors on TV. For the rest us however, to yield the upmost benefits from this design feature of the human shoulder girdle, all I suggest for most people is just hang. Your shoulders will thank you for years after some practice. They will feel great and less prone to tweaks and strains carrying out day-to-day tasks. 

How do we train this? The video below demonstrates options, but feet stay on the ground. We use the gymnastic rings to hold onto to before pushing our butts back and simply hang. W often call the position, ‘water skiing gone wrong’!  Time wise, a period of 5 diaphragmatic breaths is sufficient to start with. That might take 20-30 seconds. We will either hang with upper tension, that is to say, keeping our shoulders pulled down away from our ears, or we’ll relax everything. Which depends on the individual and the comfort feedback the body communicates. 

Running and walking are the other two pivotal day to day locomotion movements that we do do apart from these six above. As the more frequently used movement apps, I thought I would leave them alone and delve into the above lesser considered locomotion movement apps. 

I’d love to know what you think. Maybe drop me a message. 

Perhaps I’ll do this again, but cover manipulation skills that we store in another app! 

Amazing 12 post graduation

Okay, so the A12 is a 12 week program… what happens at the start of week 13, or in 5 years time?

The program is so wonderfully constructed by Paul McIlroy with minimal quantity, maximum quality, that switching between the A12 Express and the A12 Classic is a very reasonable option.

An A12 Classic graduate can down shift and follow the shorter A12 Express for 12 weeks.
Conversely, an A12 Express graduate will finish their program with new-found skills, strength and fitness that will give them the perfect condition to own the A12 Classic.

A change of pace is another possibility. FitStrong Strength & Wellness offers a comprehensive program schedule where graduates can follow a Powerlifting / Strength plan, or a kettlebell program, maybe a calisthenics program or an Animal Flow routine. An escape from barbells and kettlebells is always an option, and that’s when a Movnat natural movement fitness program can be followed.

The most important consideration when following a program is considering ‘what can I do next to continue to grow and progress?’

To start the Amazing 12, you don’t need any experience. The program is a fantastic way to project your strength and fitness, confidence in yourself and confidence in the foods you choose. It will boost your confidence to try other things. Maybe you graduate and decide you want to tackle a 5km race, or get into kettlebell training, take on a personal strength challenge or heavens knows what. The world of strength and fitness is your oyster when you graduate the Amazing 12.

Why not call over for a chat about how we can take you to super-you 🦹‍♀️🦸‍♂️

What is Personal Training?

To each and every person looking to hire a professional, the role of a trainer, to carry out personal training probably means something different.

1. To many it implies being pushed to the limit, getting all sweaty and pumped.

2. To some it may mean being taught finely detailed techniques to get the most out of their training.

3. To a few it means you get to whine and moan about having to do exercise – like it’s a personal punishment for eating too much!

4. To others is means the accountability of a professional to guide them through a personalised routine.

5. To some it means having the expert eye and experience of a professional to help create the results sought after.

If you align with 1 or 3 or something similar, you’ve either been sold something very inappropriate or have had that expectation sown by an others experience.

Long gone – I hope – are the days when trainers shout at their clients to ‘max out’, ‘go harder’, ‘ignore the pain’ and then come back again for the same.

Moving on. If you can see the validity of points 2, 4 and 5, then you know what to look for. A trainer who listens to your goals, designs a program with that agenda in mind, before guiding and supporting you from learning essential techniques to the execution of great repetitions, sets and all at an appropriate (read reasonable) intensity.

At FitStrong this is the process offered to each and every client.

We start with a consultation to discuss goals, past experiences and perhaps exploring any self limiting beliefs before presenting a solution.

A movement screen follows to start to understand the physical status, ie look for any red-flags, weakness or imbalances that may influence the program design.

From here a program commences to carry the client from their point A towards their point B.

That is the goal of a personal trainer.

At FitStrong I specialise in helping people build useful strength, improved movement capabilities and total body transformations.

‘Check out a brief overview of our methods’

Our home based gym is a friendly, safe and clean place where people are supported and coached towards their goals. Even if people have no distinct goals, they have an opportunity to simply pursue feeling healthier, stronger and feeling better.

We’re never afraid to try new things, experience new ways to achieve strength, physical health and fitness and this is demonstrated in the wide array of training methods that clients are taught and practice.

We’re not a big ra-ra glitzy ‘globo-gym’ but our simplicity allows us to express our own way of moving better, stronger and feeling good.

Why not book yourself in for a casual, no sales pitch consultation to see how you can fit into our awesome gym 😀


Meet The Real You In 2022

I am looking for a small number of people in the Albany Creek 4035 area who want to transform how they look and feel.

The Amazing 12 will show you how to release your UNLIMITED potential without drugs, gimmicks, and most importantly, without PAIN.

The A12 delivers an unprecedented body transformation in a surprisingly short period of time, every time, no matter your age, experience or genetics.

The A12 will start on Monday 10th January 2022 and be complete on Saturday 2nd April 2022.



The A12 program delivers and advanced system of optimal nutrition, optimal exercise choices, optimal techniques and optimal programming that is tuned to your ability for every single training session.

What clients have to say…

Vivienne: ‘The program and the diet were surprisingly achievable even after a tiring day at work. I was so happy with how the results gave me more confidence in my appearance and loved the compliments I received. I look forward to doing the program again to see what else I can achieve’.

Bashier: ‘I love the disciplined approach to the whole program but I can’t believe how how easy and reasonable it has been to follow. No pain, clear instructions and a private gym to workout in’. I’ve lost over 6kg and I’m only half way through the program’!

What you get:

✅ Professional 12 week program

✅ 1 technique week

✅ Private, safe, clean gym

✅ Realistic and achievable results

✅ Advanced coaching and support throughout

✅ Sustainable habits once the program is complete

✅ Before & After Photoshoot to see how much you’ve achieved

❌ No fad diets or unsustainable lifestyle

❌ No starvation

❌ No egos, shouting or negativity

❌ No soul destroying workouts


To secure a place, you will need to:


• invest in yourself for 12 weeks

• be able to train 3 x per week for 45 minutes

• bring a positive attitude and motivation to change yourself

• be coached to train at sustainable efforts (no training to failure)

• be willing to learn technical excellence in the exercises involved

If this is you, click through to the A12 Brisbane website to arrange your FREE consultation.




If you have difficulty with general movement, coordination, restrictions and perhaps some nagging pains and recurring injuries, maybe uneasy undertaking some tasks, it may be down to an out of use reflexive strength aka your Original Strength.

Not to worry, reflexive strength can be restored with some practice, especially with one movement!

‘Crawling can help you restore your original strength you were meant to have and unlock strength in many areas of your life.’

Not only will your physical strength and movement improve, your acuity will improve, your mood will boost and you’ll feel more capable and resilient to other physical demands of day-to-day life.

To quote Tim Anderson, co-founder of Original Strength, ‘it feels good to feel good’.

Throughout December I’d like to celebrate what crawling can give us with a festival of daily crawling.


Each day I’ll share a short video blog or a ‘crawl vlog’ to demonstrate various crawling methods and levels to offer something for everyone, because e.v.e.r.y.o.n.e can benefit from crawling.

All I ask in return for my gift to you, is that you share the daily crawlvlog on social media, perhaps with the following hashtags for good measure, plus your own of course.

#crawlvlog #crawlebration #albanycreeksbestgym #originalstrength #crawlforhealth #crawlstrong #fitstrongbrisbane #merrychristmas

Most Transformation Programs

And why the Amazing 12 is different

Most Transformation Programs!

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? 

The Amazing 12 Program.

Unlike traditional fitness programs that do not deliver transformative physique and performance change (and then blame you or your genetics when they don’t), the Amazing 12 system optimises exercise techniques, the programming and nutrition, using a groundbreaking artificial intelligence version of the program creator Paul McIlroy. This is how certified trainers around the world deliver outstanding results for clients as if Paul himself was running the sessions!

The Old Way – Train to Failure

Most Transformation Programs:

❌No pain, no gain mentality – Leads to overtraining, injuries, and starting over.

❌ Training to failure – Tells your central nervous system that you’re a threat to yourself.

❌ Lifting to your max too often – This only finds limits, it doesn’t raise them. 

❌ Success is directly proportional to effort – It’s not!

❌ You lack the will to succeed – You can’t use ‘will’ to change wrong to right.

❌ You’re not taking the right supplements – Success doesn’t come in a tub or a tablet.

❌ Push your limits until you break through them – You end up breaking yourself.

Our Way – Expand Your Comfort Zone

The Amazing 12 Program:

✅ Any pain = no gain – There is a direct correlation between time spent training in comfort and long term productivity.

✅ Train Sub-maximally – Expand your comfort zone and your max will take care of itself.

✅ Success is directly proportional to numeric progress – not the discomfort of a single workout.

✅ Unlock your amazing strength – It’s already there, you’re not building anything new.

✅ No need to EVER peak – Expand your comfort zone until it swallows your previous limits.

How do we build and maintain amazing transformations?  

The Three key Optimisations

#1 Optimisation of Exercise Technique

You cannot sustain progress if your training injures you. Injuries will slow you down, impair your recovery or require time off. As a result you lose what you’ve gained, training momentum and motivation – hardly a recipe for success. 

If you continue to still make the same technical errors (which are often extremely subtle), you just get hurt again. The cycle continues. 

Rapid gains present with consistent safety, not off-technique, intensity and injury.

Strength and safety should be synonymous and optimal exercise technique should increase both strength and safety simultaneously.

As you progress, your technique must get refined to maximise strength acquisition – and that requires mastery of numerous overlooked subtleties.

We’ll show you step-by-step the optimal (and required) techniques and their subtleties to master each exercise and minimise risk of injury even as you progress through higher and higher strength levels.

#2 Optimisation of Nutrition

You also cannot progress if you find yourself in a battle with yourself (your inner superhero). The food you eat is very personal and if you battle through hunger or if your body craves something that’s missing, you will suffer needlessly. And then you’ll stop and eat what you want.

The stakes are higher when it comes to fitness programs because the diet versus exercise debate has traditionally accepted the view that “It’s 90% diet.” You’ll have to accept (often painful) limits or else you won’t progress.

But this is just the nutritional program equivalent of saying “No pain, no gain.”

We’ll teach you how the reality is this: “It’s 90% training.” At least when we are talking about a body TRANSFORMATION (more about this later).

Nutrition is crucial, BUT…it doesn’t have to be a battle! (In fact, it’s important that it’s not. The last thing you want is your central nervous system deciding you’re a threat and start to push back physiologically.)

We’ll show you how to optimise nutrition to avoid a battle and to get the transformations needed

#3 Exercise Programming

Great technique and great nutrition are not enough. For optimal results, you need optimal programming. And since the vast majority of people do not get results (and most fitness coaches fail to deliver results for their clients), something is clearly broken with fitness programming.  

The problem is too many people think in terms of sets, reps, days … but 3×10, 6×6, 5×5, 8×8, 10×10, anything x anything, does not constitute effective strength / size programming.

And this problem is magnified because these sets and reps are geared to the accepted view of “no pain, no gain.” Breaking through your pain sounds great because we like the idea of pushing our limits and taking ourselves absolutely to the edge. It’s inspiring talk, but it’s no way to get long term results and is physiologically counter-productive.

The reality is “Any pain, no gain.”

Don’t speak the language of pop culture, speak the language your central nervous system understands. You have to discreetly hack the central nervous system to allow you to EXPAND the boundaries of your comfort zone. Only your inner superhero can do that and you have to know how it reasons to convince it. Once you do, you will perpetuate progress and your comfort zone will envelop your previous limits and make you stronger while transforming your physique.

If any or all of this strikes a chord with you, makes the hairs stand up, gets you excited and sets off your spidey senses, get in touch to see about signing up to the next wave of the Amazing 12 Brisbane.

… Next time – The 5 core components that produce dramatic physical transformations every time.

Healthy Happy Hips


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 Details to follow.
Message me for first access to the program.


FitStrong Definition of Strength Practice 

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. 

Restorative strength

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.

Progressive strength

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.

Transformation strength

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?