Don’t get caught in the quicksand.

Looking after your health and fitness can feel a little like this at times. You’re in a good routine, then all of a sudden life happens, you skip a few gym sessions, start ordering take away every night, and before you know it you’re out of routine and struggling to get back into the swing of fitness. 

Warming up for big lifts

Warm up sets are lighter, practice sets that you do prior to your working sets. This may include a set an empty barbell, as well as 1-3 additional sets working up towards your prescribed load or intensity for the exercise. These warm up sets should be done with intent, and the purpose of practising the movement, increasing motor patterning (technique), warming up your muscles and joints, as well as allowing you to ‘feel’ out how the body is feeling that day – what is sore, tight, feeling great or not so good.

Building resilience


Things have certainly changed a lot in a short space of time but as Charles Darwin said “It is not the strongest of the species that survives. It is the most adaptable to change.” So it is, we must adapt and evolve.


Be Resolute in 2020. A short guide on achieving your goals.

I used to think new years resolutions were a waste of time. I had the attitude that if you wanted to change something then there is no time like the present. There wasn’t a need to wait for a special day to get things started. If you wanted to do something, just go ahead and do it. Easy to say when you’re a 25 year old, living at home with little responsibilities and an amazing mother that would cook, clean his clothes and make his bed for him.

Port Melbourne Gym

10,000 Kicks

It can be easy to think that we are capable of doing everything, but in reality the more tasks that we add in, will just serve to dilute the quality of work that we get accomplished.