Many people that train independently will suffer through a period where they plateau and fail to see improvement over an extended period of time. Contrary to what most people would think, this happens to people who have trained for a long period of time more than it...

  Why deloading matters If you're a regular gym-goer, recreational runner or athlete, you're likely familiar with the notion of pushing your limits, hitting PB’s and improving strength, endurance and performance. While dedication and consistency are key to progress,...

 Is Muscle Memory A Thing? Have you ever wondered what would happen if you stepped away from training for 6 months? Would it take the same amount of time to build the muscle you worked so hard to acquire in the first place? Luckily, no. This is due to an interesting...

 One of the persistent misconceptions in the fitness industry is the belief that males build muscle faster than females.  However, contrary to popular belief, building muscle is not limited by sex, and both men and women have the potential to achieve significant...

 Four scientifically proven ways to develop explosive power and programming ideas for each: Resistance training: Higher repetition lifting speed training is more advantageous for power development. Regularly moving fast in resistance training trains the body to be...

 Squat variations are common in training programs. But most athletes aren’t aware of the purpose behind these variations. Two of these alternative patterns include the low bar and the high bar squat. So what’s the difference between the two? High Bar  Setup: Create a...

 Rehab Following Shoulder Surgery Post-surgical rehabilitation is an essential aspect of recovering from a shoulder surgery. Physiotherapy plays a crucial role in helping patients regain their strength, mobility, and range of motion after surgery. In this blog, we'll...

 Simplified Nervous System Training 101: Boosting Strength and Athletic Performance Hidden within us is an enormous potential for extraordinary strength and performance. Apes, despite having similar muscle mass to humans, possess double our strength and can jump...

Over the past 15 to 20 years, research has emerged that has completely reshaped our understanding of prenatal fitness: where regular physical activity during pregnancy was once merely deemed ‘acceptable’, it is now understood to offer a plethora of benefits, and...

 In this blog, I am going to breakdown the trapbar deadlift and highlight the differences between the more conventional straight bar/barbell deadlift methods that most people are familiar with. Firstly, let's unpack the foundations of this exercise, by looking at what...

 Load Management and Training Errors So many of the injuries we see in the clinic are what we would term ‘overload’ injuries. A lot of these overload injuries you would have heard of before from a friend or family member, or you have experienced one of them yourself....

 So you’ve had an injury…  Firstly, I wish you a speedy recovery.  Secondly, I strongly suggest you continue reading this blog! When an injury occurs, it causes a halt in training goals. However, this doesn’t mean you sit back for the next 4 weeks and kick your legs...

 Golf Fitness Handicap - Titleist Performance Institute Most golfers have a handicap, and their sole goal is to reduce it to the lowest possible number. A lot of golfers practice for hours a week in order to drop strokes off their GA handicap but very few do anything...

 Struggling to hit squat depth? This may not be due to ‘tight’ hips, but rather anatomical variations in hip structure. There is a common misconception that there is a ‘perfect’ squat technique, however, for some people this ‘technique’ is structurally unattainable....

 Based on our latest podcast with Nathan Parnham Adolescent sport has changed dramatically over the years, but is it all for the better?  There has been a rise in specialised coaches, developmental sessions, academy or institutes programs, as well as the usual school,...

 The Nordic Hamstring Exercise The Nordic Hamstring Exercise (NHE) is one of the more popular exercises prescribed for patients that are coming of a hamstring related injury. Aimed at increasing muscle fascicle length and eccentric hamstring strength. It is often used...

 What are they? To perform wall walks, loop a resistance band around your wrists. Start by facing a wall with your forearms up in front of you. Position your forearms vertically, so your wrists are stacked on top of your elbows. Keeping your wrists pulled out against...

 ​Simple Tips To Get You Training Consistently We hear time and time again the excuses of ‘my schedule is so busy’, ‘something came up last minute’ and ‘I just can’t find the motivation to train’ when chatting with clients in the clinic. We as humans are great at...

 A segment from our podcast with Sarah King.  We had the pleasure of interviewing Sarah King on our first guest episode of The Befit Movement. In this episode, we discussed all things related to hypothalamic amenorrhea, eating disorders and exercise dedication vs...

 Core Sits What are they? The core sit is an isometric trunk exercise that adopts the principles of the McGill Curl-Up. The McGill Curl-Up is one of three core exercises designed by spine expert Dr. Stuart McGill to address lower back pain.  The starting posture is...

 Farmers Carry.  What are they? Farmers walk, farmers carry, farmers hold doesn’t matter what you call them but they are a great exercise for everyone to incorporate into their training or their rehabilitation. But that doesn’t explain what they are, essentially grab...

 The posterior rotator cuff compromises of the supraspinatus, infraspinatus, and teres minor, all of which externally rotate the shoulder and provide stability of the shoulder when it is in an extended position. Like anything we are often very anteriorly dominant in...

 This topic is becoming increasingly popular over the past few years, as the growing trend towards strength training is seen in the industry. For many parents, concerns are raised as to whether strength training will be detrimental towards their child’s development,...

 Will Weights Make You Bulky? A statement I often hear from my female clients (and some male); “I don’t want to lift weights, because I’m worried it will make me bulky” As a female that has been lifting weights for a number of years, I can tell you that this statement...

 How To Build Muscle  You’ve finally made the decision to get back on track with your training. Problem is, you have lost a significant amount of muscle mass from being stuck in your home office.  Or, on the flip side, you’ve been training consistently for some time...

 How to stay motivated to train So you’ve returned to the gym, everything seems to be going well…and then life ramps up. Work is getting busy, you’re behind in life admin, and by the time it reaches 7pm at night, you haven’t managed to get your session in. Sound...

GYM’S ARE BACK!!! How bloody good! I bet you can’t wait to get back into the gym and start throwing a bunch of weight around. We all are – but before the doors open we thought it might be a good idea to offer a couple of tips to make sure you don’t walk out of that...

Once upon a time the gym was segregated into two main areas - the male/weights area and the female/cardio area. Nowadays it's great to see more ladies lifting weights and building a fit body rather than pounding the treadmill relentlessly trying to "get skinny". In...

Why warm up? Above all else, the most important thing you can do is warm up properly. The first reply I get is “Come on. It cant be the most important thing” If you don’t have time to warm up, you don’t have time to work out. Why?  Warm up – a Norwegian study in 2012...

How to approach training Adaptation This is when we develop our capacities to training – the physical ability to perform the task e.g. performing on the track. This is the role a strength an d conditioning coach might play in this area of training Every training...