Tag: online training

FitStrong PT

Online Membership is Open

MoveStrongblog

💣3… 2… 1… 💥

… “And the FitStrong Online Membership is Here” 🎉😍

Yep, there’s been heaps of chitter-chatter from yours truly recently about the start of our New Online Membership – the place where all of our training programs will be hosted. Whether you want to move better to get less stiff and achy or you want a pure kettlebell program or maybe you’ve got no equipment and prefer quick bodyweight only workouts – they are all inside awaiting some attention.

So, here’s a run-down for ya’ll:

👉🏻 Monthly training programs
👉🏻 Bodyweight and Kettlebell focus
👉🏻 Efficient 10 minute workouts
👉🏻 6 – 12 Week Challenges
👉🏻 Mobility tips to get less stiff and achy
👉🏻 Teaching videos for all the major exercises
👉🏻 Access to all the big successful programs we’ve delivered over the years and my 22 years experience!!
👉🏻 Q&A opportunities at the tap of a button
👉🏻 Live training sessions 😀
👉🏻 Nutrition and Lifestyle guidance
👉🏻 Accountability Calls

What else can you get for $1 a day?

fitstrong membership subscription
Click above to go directly to the New Online Membership Site
FitStrong PT

10 Minute Circuit

MoveStrongblog

Let’s be honest, many of us claim to to have very little time to exercise.

I get it. I’m a parent, a stressed out business owner who’s job it is to exercise and lead by example but here’s the thing. Life happens.

IMG_4798
Cute and guilty!

We might start the day with good intentions but then it happens. The upsetting email, the unexpected tax bill, the dog eats your daughters school hat on the last term in her current school (yes, that happened this week) and the last thing we want to do is exercise – “where’s the wine”?

But, if we’re pressuring ourselves into the notion that we’ve got to go to the gym and do a 45 to 60 minutes training session, guess again.

Let’s consider exercise as life credits. Every moment we carry out intentional and even non-intentional exercise, we are adding to our bank of health and vitality.

If all you have is 10 minutes, use it.

If all you have is 5 minutes twice a day, take it and use it.

Don’t have a kettlebell, dumbbell or a gym at hand – who cares. Just grab whatever you have that you could consider a weight.

Let’s get creative. Here’s a list of potential makeshift workout equipment:

  • heavy ball
  • backpack
  • a wooden log
  • a kids toy-box
  • a toddler, preferably your own
  • a big stone, or brick
  • a sledge hammer!
  • just your body weight.

Here’s a demonstration that actually targets all the essential movements.

 

Final thought. Ten minutes is not a long time that most of us can find during the day. Some people even report that once they get going, they actually find more time… who’d have thought.

A whole training program can actually be built upon the premise of 10 minute blocks, in fact, I’ve made one.

If you are ready to jump into a plan that’s made of a menu of 10 minutes sections, check out this first program I’ve just released. Now, this program is a fusion of kettlebell and bodyweight training, but a purely ‘household’ program will follow soon. If you are interested in that idea, just get back to me with the contact form below.

2018 Spring Program
Just click the image

Thanks for reading.

Jamie

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FitStrong PT, Kettlebell Training, personal training

8 Week Metabolic, Muscle & Strength Program

MoveStrongblog

8 Week Metabolic, Muscle & Strength Spring Program

A Fusion of Kettlebells and Bodyweight Training

INTRO

The FitStrong Spring Program is a simple fusion of both strength focussed training and metabolic enhancing training using Kettlebells and bodyweight movements..

The three days that we will rotate between place demands on two different energy systems.

Day 1: One pure power and strength

Day 2: Endurance and muscle building.

Day 3: Vital ‘Other Stuff’

Now, you’re probably not going to turn into Arnie overnight or even after 8 weeks but creating the stimulation for maintaining muscle hypertrophy helps immensely in creating more favourable conditioning for increasing muscular metabolism and hopefully fat loss.

To simplify, one session you’ll lift heavy with lots of rest and the other session you’ll push a little longer and get a little out of breath.

At FitStrong we heavily promote moving better as well as developing our strengths. With this in mind, the program does include elements of mobility and bodyweight movements also.

4 x 10

This program is built with four (roughly) 10 minute sections, finishing with a 5 minute cool down (either static stretches or repeating some of the warm up mobility movements).

Why? Oftentimes I hear frustrations that, “I’ve not got time for a 30 to 45 minutes training session”.

This program is slightly unique in that you don’t have to complete each of the four sections and that if stuck for time, you build your daily routine to meet your time budget. Only got 10 minutes? I’d recommend just running through the warm up mobility routine. Yep, if stuck for time, guaranteed you’ll be slightly more stressed too. For that reason your body does not need more stress in the form of muscular stress. The body when under stress needs a reset. The warm up will offer just that.

Got 20 minutes? Do the warm up then any of the 10 minute blocks that you’d like to do. Keep it simple.

Of course, you might find that once you start, that you might find it easier to squeeze in one more 10 minute section…. go for it.

 

Each training session emphasises pressing and rowing to develop the shoulders and arms in general. We play with various leg movements and both days use the kettlebell swing to enhance power and fat utilisation using tried and tested StrongFirst ‘Strong Endurance’ protocols.

But here’s the caveat – I’m not a believer that exercise is a good tool for body fat loss. Yes, strength exercise helps to boost the metabolic rate but pales in comparison to dialling in our nutrition habits.

So, I will be providing just ONE Nutrition Challenge to accompany the exercise component. We’ll get to that soon.

I do have an online version of this to be released on my Teachable platform, but if you prefer a slightly more low-tech access to the program, for $20 you can have the PDF version with workable links to video demonstrations. Yep, if you print the PDF the links don’t work!

At the checkout, once you completed the purchase the receipt page will include the link to the download. But, if you don’t want to go through that, once you’ve paid and I receive confirmation from paypal, I can email you the PDF too. Your choice.

Want to keep busy, fit and strong up to Christmas?

Just A$20 ⇒ Payment Link (redirects to PayPal) 

Any questions or do you want access to the high-tech online version? Just shoot me a message below.

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FitStrong PT, personal training

Pre Christmas Strength and Fitness Program

MoveStrongblog

We don’t offer cheap Personal Training (but keep reading haha) but we do offer Great Personal Training in shared sessions. Yep, you get all the personal attention you need just sharing the training session with 1 or 2 other people AND at a reduced cost.

We currently have openings in morning sessions on:

  • Tuesday @ 5:30am
  • Thursday @ 5:30am
  • Saturday @ 7:45am

(Other mornings are available too for new groups)

If you want to get all strong and fit for Summer, get in touch in time for our morning Spring Program kicking off Saturday 13th October 7:45am. (There will be an-board session in the week leading up to the Saturday)

Want More Info – get in touch below

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The Program is set up as a starter program for 8 weeks, after which you can opt to stay on for the summer program.

So, what is the program?

At FitStrong we build our programs around helping people to move better and build real world, practical strength. This Spring program has an emphasis on:

  • Upper Body Pushing strength (who doesn’t want strong arms and shoulders this coming Summer?)
  • Squat movement variations to keep our knees and hips healthy and strong
  • A focus on explosive strength with kettlebell swings. Cant Swing? Well, I’ll teach you how to swing with a simple 4 step process. Don’t want to swing? Well, that’s fine too. There are options for other activities. This is still personal training but in a small group setting.
  • Abs – got to keep those abs strong!
  • In addition, we’ll take a look at nutrition with a simple challenge.

I can’t give too much away as programs hold $$$ value and releasing full details to the world would be fool-hardy.

How often must I train per week?

Great question. I’d love it if everyone could come along at least twice a week but I totally understand if this isn’t an option for you. If once a week is all you can commit to I can offer some homework to squeeze in at home. This can be customised for blocks of 10 minute sections.

As a bonus incentive and reward for reading this far (well done) I’ll gift you a great ebook all about getting you abs into kickass shape  – in fact, here it is.

The Top 3 Abdominal Exercises You_re Not Doing! (1)

FINAL NOTE:

If coming to our gym doesn’t work for you, this same program will be released as an online program that you can follow along to at home, in you own time. This of course will be a fraction of the cost of face-to-face training.

If you’d like to be put on the application list for this 8 week program, reply below.

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FitStrong PT, Strength training

Foot and Knee Width Whilst Squatting

MoveStrongblog

If you frequent your gymnasium every now and again (hopefully more often than not) you may have worked on your legs. I sure hope you do cause these things have to carry us around for a good while yet.

But, so many people do not carry out leg work like deadlifts and squat or their variations due to some prior experience with pain. This does not mean deadlifting and squatting are bad for you, it just means you haven’t found the particular set-up for you.

What do I mean by set-up?

Most times you read about squatting or deadlifting you’ll read about generic foot and knee width or set up. Mostly it’ll say to place feet hip width apart or something like that.

However, it’s just a general statement. We are all special snowflakes and will all have quite different biomechanics.

In the video below I talk about how to find your own ideal knee width, foot width and then foot positioning. Did you know that both of your feet may be angled totally differently to achieve a comfortable squat?

 

Got any ideas? Agree? Disagree? Want further details or advice?

Just get your fingers tapping below.

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FitStrong PT, Kettlebell Training, personal training

Short on Gym Time?

MoveStrongblog

We all get those times when we had planned to train but life just got in the way… hey it happens. No drama.

Most of us know how to carry out most of the popular exercises without too much technical jargon or direction but, the ‘no time’ excuse will always raise its ugly head.

I had one of those days today. Sinus headache all morning on top of two online lectures to study left me with 20 minutes roughy to do something before heading off to get my daughter from school.

Once you cut away the fluff that can bulk up a training session you get left with what’s important to get done.

For me today that was some single leg practice and some rows to balance off my main program on the other days.

 I just rotated through step ups, single leg deadlifts and rows.

 Simple. Check it out.

 

 

If you happen to know that you know you should train often but don’t and you know some exercise technique basics too, maybe you know you need some guidance!!! Ye know?!

Maybe consider signing up for early registration for my new online membership program.

  • Weekly programs and workouts with kettlebells and bodyweight exercises
  • Monthly technique tune ups
  • Mobility / flexibility routines (you want to move better too don’t you?!)
  • Occasional challenges
  • Ongoing online support
  • Just $1 a day!!!!

More information will be released early September 2018, but if interested to learn more, just fill out the basics below 👇🏻

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FitStrong PT

“I don’t have time to go to the gym”

MoveStrongblog
used from amazon.com
from amazon.com

When it comes to not exercising, one of the biggest excuses I hear is the, “I don’t have time to go to the gym”.

This, I totally get and I’m with you however, I am biased as I get to train at home with my own gym and yes, you’ve guessed it, so can you.

You don’t need heaps of equipment or space at home to get a good training session completed but what you do need is the guidance of a professional with years of experience.

If time is your currency, you really don’t want to be spending it trying to figure out what exercises to do.

Did you know that 20 minutes three times a week can deliver great results if your goal is to get stronger, fitter and boost you health?

Why 20 mins?

If you take a look at an average gym program, there is a lot of fluff that could be erased. A lot of timer fillers are added to simply build the session up to an hour or to expel a few extra calories.

In most plans, 80% of the results come from just 20% of the actions. So if we strip away the less affective ‘stuff’ and practice the important ‘stuff’ with more mindfulness, you can get a fulfilling session in a short time period.

I love simplicity, getting the essential work done and then getting on with life.

With Online Personal Training I aim to provide just this with easy to follow training plans that focus on the important exercises we all need in our lives.

What you need to do now?

Well, I’m opening up 10 places for online training, kicking off in the new year. This will initially be designed around a short 8 week commitment, enough time for you to figure out if online training is for you and if you follow the rules, you’ll feel the results too.

If your goals are to feel stronger, fitter, more mobile and healthier, online PT could be the simplest solution to invest in.

What you need if you come on board?

  1. Internet obviously
  2. A space to exercise and move around, like your garage, patio, living room etc.
  3. An exercise mat might be helpful
  4. A commitment to 20 mins three times a week
  5. A willingness to stick to a plan for great results

If you have these 5 requisites ticked off, then you’re a great candidate.

Get back to me today with your questions and I’ll get back to YOU with a real reply, not a generic, automated response.

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