top of page

Fitness training in and out of the gym

When you are at the gym, or working out at home or the park, what exercises to do and how much of them can be a little overwhelming. If you are like me and want to skip to the "Good Part", then just follow one personal trainer for a period of 6-12 months and stick to that training regime before trying something else. Make sure that the program is not injuring you. Movement should nourish the joints, help improve your fitness, help with your weightloss and be fun.

If you need little more information.... then here it is....

The body likes to do these things: push, pull, squat, lunge, bend, rotate. So for starters, put these types of movements in your weekly training plan. For example:


Push Ups x 10 - 12 reps

Seated Row x 10 - 12 reps

Kettle-bell Goblet Squat x 10 - 12 reps

x 5 Rounds


Single Arm Overhead Dumbbell press x 8 - 12 reps

Pull Ups x 6 - 10 reps

Step back Lunges x 15 each leg

x 5 Rounds


Cable Wood-chops x 8 each way

High Plank x 1 min

Dumbbell Dead-lifts x 8-12 reps

x 5 Rounds

Respecting the body's ability to perform these movements is imperative to an equal amount of tension on the joint. With this being the basics, I understand that some people have imbalances, injuries, asymmetries and complications with their running and walking gait that is important to address.

On walking and Running Gait

Gait is how our body's bio-mechanics propels us across the horizontal plane. If we have pain or obvious problems with our gait like: hip hike, hip shift, excessive compression in the lower back, inability to rotate or remain upright to names a few, then these need to addressed. Our evolution has progressed us to walk and run and is our primary mode of transport. If we are unable to do these well, then our function as Man and Woman will be degenerated to some extent.

This is where, what I do as a Personal Trainer comes into place. I video my clients walking and running gait, take photos and assess where their mechanics are at to then see what we have to do to progress their body to a better place. We do this at the gym in Penrith.

It is easy enough to pull a program off the web from a personal trainer you have never met... and you may get some results that you want and deserve, but if you have some musculoskeletal problems or want to take your fitness and strength to the next level, then engage in personal training that molds training to you specifically based on where you are at right now and where your body needs to go to thrive!


bottom of page