ONLINE RESOURCES
All the training and nutrition advice you need to crush your goals
The Essentials
We’ve put together some articles to help anyone go from newbie to experienced lifter in no time at all 🙂
The key to seeing results in the gym comes from combining the right workouts, with nutrition frameworks that are sustainable and accountability tactics that help keep you on track when life gets in the way.
TRAINING PRINCIPALS
Creating a Routine
Starting at the gym can be both exciting and overwhelming, especially if this is your first time. In this article, we’ll break down the essential elements of a successful gym routine that will deliver sustainable and consistent results. Read More >>
Exercise Selection
Before you dive headfirst into it, it’s crucial to have a well-structured plan in place. Think of your workout as a puzzle, with different pieces representing muscle groups. Ready more >>
Training Frequency
So, you’ve decided to embark on a journey to a healthier, fitter you. That’s fantastic! But now comes the question: how often should you hit the gym? Finding the right training frequency is a major factor in achieving your goals without injuring yourself. Read more >>
How many calories can you burn doing cardio?
If you’re on a mission to shed some kilos and improve your overall fitness, cardio is your secret weapon. In this blog post, we’ll explore the benefits of cardio, different types of cardio exercises, calorie-burning potential, and how to create an effective cardio routine. Read More >>
Top 3 Most Important Tips for Beginner Lifters
Congratulations, you’ve decided to start hitting the gym and improve your physique, strength and health. Whatever your motivation, there are a few tips to keep in mind when first stepping foot in the gym. Read More >>
Loaded Stretches - How Only 30 Seconds of Added Work can Skyrocket Your Gains!
It has been vouched time and time again that static stretching is terrible when it comes to both hypertrophy and athletic performance.
While these are both true statements, it really depends on both the application, execution and timing of stretching. Read More >>
How To Bring Up Lagging Body Parts
Bringing up your lagging body parts is something everyone will work towards when in the gym. Whether you want to get your arms and shoulders bigger for summer, you need a wider, stronger back for your athletic pursuit.. Read More >>
NUTRITION FRAMEWORKS & ADVICE
Macros & Micros
Getting to grips with your nutrition can be daunting. Straight away you’re bombarded with terms like macro-nutrients, meal timing, calories and you’d rather remain oblivious and turn to the current health fad that seems to suit you best.
What Sources of Food Should I be Eating?
Most people have the question of what they should be eating when making positive body composition changes as their common trigger for confusion. Where should I get my protein from? Are there good and bad Carbs? How many vegetables should I be eating? Read More >>
10 Diet Myths Everybody Should Know (2019)
Diet myths are popular suggestions whose influence are exaggerated and unconfirmed. Losing weight is not an easy process where dieting stands at one of the most fundamental aspects. Read More >>
Keto Diet 101 – Everything you need to know about ketosis
The keto diet is a high fat, moderate protein and low carbohydrate diet that forces the body to utilise fats as the body’s primary fuel source instead of carbohydrates. Typically, carbohydrates contained in food are converted into glucose and transported around the body. Read More >>
Quick Tips for Big Results – what your training and nutrition might be missing!
So, coaching out of a gym and even online, I get talking with a lot of people. Often when I speak with others, both guys and girls, we get onto the topic of what they’re trying to achieve and discuss what they’re doing to get there. Read More >>
But Where Do You Get Your Protein From? What people need to understand about vegan diets!
If you’re a vegan, you’re probably sick of hearing “but where do you get your protein? It may come as a surprise to some, but meeting your protein (as well as all other nutritional) needs on a vegan diet is actually really simple and cheap! Read More >>
Dirty Bulks Are A Waste Of Your Time – Here’s Why
Dirty bulking has seen a constant rise and decline in popularity within the weight training scene over the years. A traditional dirty bulk refers to going all out in terms of putting on weight when trying to gain muscle. Read More >>
WORKOUTS & PROGRAMS
Building Muscle | 4 Day Split
- Back & Biceps
- Chest & Triceps
- Lower Body
- Shoulders & Core
Build Session
- Push
- Legs
- Core
Intermediate Upper Lower Split
- Upper Body A
- Legs A
- Upper Body B
- Legs B
Beginner: Push, Pull, Legs
- Push
- Pull
- Legs
Advanced: Push, Pull, Legs
- Push
- Pull
- Legs
3 Day Cardio Burn
- Day 1 – Cardio/Core
- Day 2 – Cardio/Core
- Day 3 – Cardio/Core
MOBILITY & INJURY PREVENTION
3 Tips To Help Prevent Injuries When Heading Back To The Gym
If it’s been months since training properly your likely to experience a few niggles here and there. It’s super important to get on top of these before they turn into injuries and put you back out of action.
RECIPES
Choc Banana Mug Cake
Whether you want to increase your protein intake, satisfy your sweet tooth, or simply have the best of both worlds, the Choc Banana Mug Cake delivers
Red Frog Raspberry Protein Crepes
Looking for a tasty breakfast staple to help you start your day right? Look no further than Raimee Leigh’s nutritious and delicious take on Protein Crepes. Introducing: Red Frog Raspberry Protein Crepes!
Chocolate Protein Sweet Potato Waffles
Sweet or savoury? Why not both! Thanks to Raimee Leigh’s latest kitchen creation, you can now enjoy everything you love most about peanut butter drizzled waffles, without compromising your health and fitness goals.
MEMBERSHIP MANAGEMENT
Managing your membership has never been easier. We use the industry leading membership management platform GymMaster. This means you can do everything through one app – no more emailing in or having to make appointments in person to put your membership on hold or cancel it 🙌
Access Your Membership Details
Check your Account Charges
Reschedule or Cancel Upcoming PT Bookings
Place Your Membership On Hold or Cancel It
