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Recent Posts

  • My Dad’s Eulogy
  • are you emotionally attached to grains
  • how to regain your pre pregnancy body
  • 12 week wellness challenge
  • 12 week fat loss challenge

Latest Articles

Dad at 15
June 20, 2016 by admin

My Dad’s Eulogy

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grains good or bad
August 14, 2015 by admin

are you emotionally attached to grains

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regain your pre baby body
July 28, 2015 by admin

how to regain your pre pregnancy body

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SMH Sydney Half Marathon training
July 7, 2015 by admin

12 week wellness challenge

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fat loss challenge
June 30, 2015 by admin

12 week fat loss challenge

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saturated fat
June 19, 2015 by admin

saturated fat good or bad

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12 week body transformation
June 11, 2015 by admin

12 week body transformation

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calcium-sqaure
April 27, 2015 by admin

Calcium supplementation- do we really need it? Do people have the wrong idea?

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April 1, 2015 by admin

Blog Post #1

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Getting older sucks ass.... or does it?
February 15, 2015 by admin

Getting older sucks ass…… or does it?

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ripped and lean
October 21, 2014 by admin

ripped and lean is gross

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most important workout
October 7, 2014 by admin

the most important workout you will ever do

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@shellmxm Michelle last night (her due date) 40 we @shellmxm Michelle last night (her due date) 40 weeks … squat pattern never looking better…. gotta love those pregga hormones #amazingmumma 🤰💪
The best crew 🏃‍♂️ 🏃‍♀️ 🏃 @co The best crew 🏃‍♂️ 🏃‍♀️ 🏃 @coogeegym
Snap shot of today’s session 🔥🦵🤢 4 x Snap shot of today’s session 🔥🦵🤢

4 x 
A1 8 x Safety bar squat 3:1:0:1 50kg ⏰ 🤢 
A2 SL long lever hamstring bridge iso hold 30 secs 
4 x 
B1 8 x heels elevated DB squat (DB in each hand) 3:0:1:0 10kg 
B2 20 x plate loaded walking lunge 5kg 
3 x 
C1 10 x Knees to elbows 
C2 2 x 10 oblique cable chops 10kg
@shaunhepple and I post 6am @coogeegym hill sprint @shaunhepple and I post 6am @coogeegym hill sprints … we both ran the fastest we did the whole session to get to the car to watch @lionesses historic comeback 🦁⚽️ #getin
lol… I felt like i was jumping really high 🤣 lol… I felt like i was jumping really high 🤣 I give myself a A for effort. Here’s squat day of my 5th and final week of Contrast training. 

4 x 
A1 6 x BB back squats 
A2 5 x vertical jumps
Friday morning hill sprints with the @coogeegym cr Friday morning hill sprints with the @coogeegym crew. whoopa 🏃‍♂️ 🏃‍♀️ 🏃 🔥
@nick_alphabet LOVES his DB Bench press 🤣 week @nick_alphabet LOVES his DB Bench press 🤣

week 2 Day 2 Contrast training 
4 x 
B1 6 x DB Bench press
B2 5 x plyo push ups 🔥 🥰 💪
Mon/Wed 7am 🐥 Week 2 Day 2 Contrast Training 4 Mon/Wed 7am 🐥 Week 2 Day 2 Contrast Training 
4 x
A1 6 x Trap bar deadlifts 
A2 5 x broad jumps 
🐥🔥🍑🦵❤️
Mon/Wed 7am 🐥 Week 2 Day 2 Contrast Training 4 Mon/Wed 7am 🐥 Week 2 Day 2 Contrast Training 
4 x
A1 6 x Trap bar deadlifts 
A2 5 x broad jumps 
🐥🔥🍑🦵❤️
such great energy in the tues/thurs 6am group this such great energy in the tues/thurs 6am group this morning….. what a bunch of legends 🦸🦸‍♀️🦸‍♂️💪🔥👊
chickas getting it done this morning 🏋️‍♀ chickas getting it done this morning 🏋️‍♀️🐥💪
@debicostello had a hip replacement on the 6th Feb @debicostello had a hip replacement on the 6th Feb this year. She’s been training with us for 4 years and so she went into the operation really strong and with fantastic hip stability. The post op physios at the hospital could not believe how strong and stable she was. She told me she could lift heavier than them!!! Yeeess. She was performing SLRDLS with a 16kg KB mere weeks after the op. She’s currently training for The Camino de Santiago trail in September. Here she is earlier today tackling some landmine clean to squat presses in week 1 of our current program. Yeeesssss @debicostello 🔥 🦵 🍑 💪
My face says it all…. week 1 feral heels elevate My face says it all…. week 1 feral heels elevated trap bar squats. These will start to get comfortably uncomfortable but today they just felt 🤢 #practicewhatyoupreach #smugsundayworkoutselfie
3 of the guys from the tues/fri 6am group finishin 3 of the guys from the tues/fri 6am group finishing a brutal 4 week accumulation phase with these drop set landmine step back lunges 🔥🦵😓
Week 3 Day 2 intensification phase Week 3 Day 2 intensification phase
Monday night and Tues morning sessions are mixed w Monday night and Tues morning sessions are mixed with the fellas and the chickas 🧍‍♂️ 🧍‍♀️ 💪
Monday mornings are all about the chickas @coogeeg Monday mornings are all about the chickas @coogeegym 

week 3 day 1 deadlifts 🔥
Friday morning hill sprints with the @coogeegym fa Friday morning hill sprints with the @coogeegym fam. Our weekly program: 2 x strength/resistance, 2 x met con, 1 x yoga, 1 x intervals/hill sprints, 1 x open gym session. Get in touch for a chat if you are keen to join our fam 🏃‍♂️ 💪 🧘 💦
@coogeegym week 3 wave load intensification progra @coogeegym week 3 wave load intensification program @rileysanderrs just getting started with a top set 160kg trap bar deadlift…. with more to come in next couple of weeks 💪
35weeks and happy to be squatting with mamma 35weeks and happy to be squatting with mamma
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What you're saying

Commitment to fitness shines through

I could not wish for a better or more supportive personal trainer. Your life – commitment to fitness shines through and its been a blessing to share this with you.

Nicci

2015-04-21T13:50:26+00:00

Nicci

I could not wish for a better or more supportive personal trainer. Your life – commitment to fitness shines through and its been a blessing to share this with you.
https://www.innervate.net.au/testimonials/commitment-to-fitness-shines-through/

Such a gift to me

Lisa, my gorgeous Personal Trainer. I hope you know how fantastic you are. You are goddam amazing and such a gift to me and planet Earth.

Jane

2015-04-21T14:05:27+00:00

Jane

Lisa, my gorgeous Personal Trainer. I hope you know how fantastic you are. You are goddam amazing and such a gift to me and planet Earth.
https://www.innervate.net.au/testimonials/such-a-gift-to-me/

Delighted

I am delighted with Sally’s training sessions – I really appreciate her approach which was to go back to basics for each exercise and ensure I knew how to recruit the right muscles – then build up the weights.  I can feel I’m getting stronger. Plus my hip pain (caused by under active glutes) has View Full →

Catherine

2021-02-04T18:05:02+00:00

Catherine

I am delighted with Sally’s training sessions – I really appreciate her approach which was to go back to basics for each exercise and ensure I knew how to recruit the right muscles – then build up the weights.  I can feel I’m getting stronger. Plus my hip pain (caused by under active glutes) has View Full →
https://www.innervate.net.au/testimonials/delighted-sally/

Great seeing staff reaching their personal goals

It has been great seeing staff reaching their personal goals, becoming fitter and healthier, reducing their stress and having fun in a team environment. I view the training as an investment in the health & happiness of my staff. They definitely appreciate it – I often get thanked or told how much fun they are View Full →

Jonathon Lewis - General Optical Pty Ltd

2015-04-21T13:55:33+00:00

Jonathon Lewis - General Optical Pty Ltd

It has been great seeing staff reaching their personal goals, becoming fitter and healthier, reducing their stress and having fun in a team environment. I view the training as an investment in the health & happiness of my staff. They definitely appreciate it – I often get thanked or told how much fun they are View Full →
https://www.innervate.net.au/testimonials/great-seeing-staff-reaching-their-personal-goals/

Thank you so much

Before I started with you guys I couldn’t tie my shoes without pain. I could never have imagined I would now be dead lifting and squatting pain free. Thank you so much.

Robert

2015-04-21T13:32:54+00:00

Robert

Before I started with you guys I couldn’t tie my shoes without pain. I could never have imagined I would now be dead lifting and squatting pain free. Thank you so much.
https://www.innervate.net.au/testimonials/thank-you-so-much/
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