Funny Story – Because Of This I Can’t Walk Today!

young sport man with strong athletic legs holding knee with his hands in pain after suffering muscle injury during a running workout training in asphalt road in muscular or ligament wound

Here’s a funny story.

Today my legs are so fu@ing sore I can’t walk.

Seriously …!

You’d think that being a personal trainer for over 12 years would mean I’m used to this feeling. Even conditioned enough to avoid it altogether now …

Here’s the thing though, after a recent run of bad health, I hadn’t exercised for a month. Now that doesn’t sound like a long time, I know, but as I’ve found, it’s long enough to seriously impact my level of physical conditioning …

So, after my team turned up to work on Monday, bursting with excitement to share what they’d learnt over the weekend whilst attending a new training course, we all got stuck into our afternoon team training session.

Then this happened …

For me, it was the first workout since being off work sick. We went through a series of warm ups before performing some very advanced stretching and mobility movements. Part of that warm up was a large number of standing calf raises to prepare for a specific stretch.

I had not done this specific movement for over two years since my knee reconstruction as a result of a soccer injury.

And the rest is history!

Today is Wednesday, and 72 hours post workout I still can’t get my heels to touch the ground or walk in a manner symbolizing a human. It feels like some sadistic prick snuck into my room overnight and replaced my calf muscles with two pieces of steel!

Let’s just say it’s a little uncomfortable.

What’s more concerning is that recently whilst catching up with some friends of mine who are also personal trainers we discussed the perks of working in the fitness industry among other things.

I was shocked to find that the general consensus among the industry still remained that to train someone new to the gym who wants to lose weight, was to totally smash them.

Meaning, to work them so hard it made them hurt – everywhere!

Now keep in mind two things:

  1. I’m a personal trainer used to the feeling of muscle soreness post workout
  2. Luckily, my intense pain and stiffness is only limited to my calf muscles

I can’t even begin to imagine what this would feel like throughout my entire body. Particularly to an individual who has not exercised for a while, or ever at all. It would be terrifying.

First thing I’ll say about this is that it’s not very practical. I can hardly hobble around my little apartment, let alone get outside and go to work!

I couldn’t even walk my son to daycare.

Second, it’s not necessary! Unless you plan on becoming a professional bodybuilder there’s really no reason to cause this much damage to your body.

Now the gym buffs out there will claim that I’ve grown soft in my old age and I should shut up, or man up.

Sure there are some benefits to metabolic damage (pain in the muscles) after exercise. The muscles tend to grow, and also, the consequent repair can stimulate your metabolism. The theory is that you then burn more energy during the subsequent repairing of muscle tissue.

fat man sleep on the sofa

But I can guarantee you this … any additional fat loss caused by the stimulation to your metabolism is considerably less than the energy you could have expended attending the gym the following days.

Sitting on the couch on your arse in pain is not going to come close!

So are there any benefits to the pain post workout then?

To a certain degree there is. Each time you experience discomfort your body will adapt. Each adaptation will allow you to push yourself a little harder the next time.

It’s these adaptations that cause tissue remodelling and strength increases in your muscles.

Of course that’s beneficial.

But the thing is you must approach exercise with caution. Train to your limits, not your friend or trainers … The secret is progressive overload. By this I mean starting at a manageable level and then slowly and steadily increasing the volume and intensity of your workouts to challenge your body.

You can quote me here … If you are new to the gym, or exercise in general, you do NOT need to destroy yourself to a level where you either puke, or can’t walk the following days.

Save it for the guys and girls who are conditioned to this level of debauchery.

Enjoy your summer training folks.

From Frail & Nervous To Strong & Confident

Meet Our December Member of The Month – Margaret Farrell

I was delighted to meet this lady at the start of the year because she’s the wife of one of Rad and my first personal training clients.

He had warned me that she was extremely apprehensive about joining a gym and she was very nervous about exercise in general.margaret-farrell_7255-lo-res

Since working with Scott, we have also had the pleasure to train both his daughters, so it seemed only fitting that we get the chance to finally meet his lovely wife Margaret.

Like so many middle aged women before her, Margaret was extremely apprehensive about joining the gym. Having little experience in gyms in her life and not having exercised for over 15 years after having her children, it was hard for her to find motivation in the beginning.

Therefore, our primary goal was to make her feel comfortable and build trust.

By teaming her up with my partner Kaliesha (who was a new mother) and starting with easier movements that she could build on in her program, we aimed to improve her mobility, balance and coordination, until she was confident enough to forge a new, healthy exercise habit. Continue reading

You Are Nothing But A Product Of Your Imaginiation

Lonely sad woman deep in thoughts. Portrait of a thinking womanWe go about our lives making decisions daily that shape our path. Everything we do, say or think contributes to the outcome of our life.

We encounter situations on a daily basis that require information processing to determine the best cause of action, inevitably shaping how we behave and conduct ourselves.

What decisions we make etc.

But what if I told you that you weren’t actually in total control of these decisions? What if I told you that in actual fact, you had very little control over what you do …

Would you believe me?

(P.s. read to the end to see in unbelievable video demonstrating my point)

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Find Out How November’s Member Of The Month Lost Over 25kg Of Body Fat

david-lion-transformationCheck Out His Incredible Transformation From 31.1% Body Fat To A Staggering 19.4%!

And he’s only just getting started!

David Lion is a true inspiration and a truly incredible human being. The story I’m about to share is extra special to me.

David and I (Yani) share a few things in common and I know personally what he’s had to overcome to achieve his huge transformation.

And it’s big!

In this article I would like to share what he did to transform his life and build a brand new body from the foundations up!

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Does Weight Lifting Make You Smarter?

Very high resolution 3d rendering of an human brain.

If you follow me on social media you’d have noticed a little more excitement in my demeanor this week. That’s because a recent study has indicated that weightlifting can have quite incredible benefits on degenerative brain issues.

Having invested half my life lifting weights at various gyms, and now owning my own facility in North Sydney (Unity Gym), naturally I absolutely love finding new science that supports what I do for a living.

Although this is not the first study to indicate that exercise supports healthy brain function, and particular, resistance exercise (strength training), this study is worth getting excited about.

So what’s so exciting about this particular study conducted at The University Of Sydney?

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Do Ketogenic Diets Burn More Fat?

Butter curls in a small white butter dish, with bone-handled knife.It seems like everywhere I go currently, there’s someone hyping up the effectiveness of ketogenesis for fat loss. So what’s all the hype about, and should we be jumping on the hype train?

Before I answer those questions – let me say – I’m a fan of ketogenic diets for certain people; but there’s a ton of confusion about them which we really should clear up.

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Are You Following A Fad Exercise Program?

geek-lifting-weightsMore specifically, are you on the “Muscle Confusion” … fad?

P90X online personal training program has again prompted the concept of “Muscle Confusion”, which means, to constantly change the stimulus of exercise so as to create constant variety for the muscle.

But is the “Muscle Confusion” concept worth it’s popularity?

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Martial Artist – I am here to save your life

Mixed martial artists vs Traditional martial artist

Scouring through some of my favorite movers I came across this blog by Ido Portal. This is a common discussion, who wins in a fight between a traditional martial artist and a modern UFC fighter?

Having practiced traditional martial arts most of my life, I used to be a firm believer that the best kung-fu expert would beat the pants of the best UFC fighter.

UFC is a sport after all, whereas martial arts was designed to kill people!

Over the years, my opinion has changed. I realize that traditions have actually heavily influenced modern fighting. And modern fighting deserves our traditionalist respect …

I will let Ido explain in more detail …

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We’ve Been Wrong All Along!


I was wrong, by focussing only on aesthetics I was becoming stiff and un-supple. Unhealthy!

Working in an industry that measures success by the way you look, the weight you lift, or the distance you can run, ride or swim, I’ve always considered myself fairly successful.

I have a great physique, I can lift double my body weight and I run and swim further than most men I know.

From the outside, I have it made. I’m extremely fit and healthy right?


Sure, I was fit … but was I actually healthy?

To find the answer to that question, we’ll need to completely shift our attitude towards health.

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Inspiring Members Story – Vasco Overcame 2 Heart Attacks!

Vasco_member of the month_Square_smlMember Of The Month – Vasco Barros

Rad and I made a decision early in our career that we wanted to work with people who really needed the help.

Most trainer have ambitions to train athletes, body builders and figure models. There’s nothing wrong with that. It just wasn’t for us. It just didn’t enable us to live our purpose to make the world better by enhancing mindset, movement and nutrition.

Working with people like Vasco is exactly why we love our jobs. The reward experienced when hearing news from doctors and health care alliances that proves you can turn things around is incomparible.

Vasco has literally overcome life threatening health issues to transform his body in ways I can only describe as incredible. Vasco has been a part of our community since the beginning of Unity Gym. It has been a privilege to watch his journey unfold.

This is why we do what we do. Here’s the inspiring true story, in his own words …

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