Creighton Personal Training

25/05/2026

24/05/2026

Most people still judge exercise by one thing:
“How long did you train?”

But the body doesn’t adapt to time. It adapts to stress.

These two heart-rate graphs show that perfectly.
One session was a 30min RPM class:
longer duration constant movement steady cardiovascular demand.

The other was an ICE session:
18 minutes total
only 5 minutes of actual "work"
16 seconds on × 3 rounds across 5 stations
then a 1-minute hard finisher

Yet the shorter ICE session still produced:
repeated heart-rate spikes, incomplete recovery, high oxygen demand
major cardiovascular stress in a fraction of the time!

That’s the difference between: ❌ external work vs ✅ internal load
The body doesn’t measure:
Kilometres, exercise duration, sweat, how exhausted you look.

It responds to:
oxygen demand, recovery ability, intensity
and repeated stress exposure.

This is why intelligently programmed interval training can:
✔ improve fitness fast
✔ improve recovery capacity
✔ increase conditioning
✔ create a huge cardiovascular response
✔ save enormous amounts of time

For general population clients:
more is not always better, smarter is better.

You do not need endless cardio sessions to get fit.
You need:
✅structure
✅progression
✅intensity
✅recovery
✅and consistency
That’s the philosophy behind ICE.
Short. Structured. No fluff. High return on time invested.

22/05/2026

Most people don’t need a harder workout.
They need a smarter system.

❄️ ICE Training at Creighton Personal Training is built for people who are tired of random fitness classes, wasted time, and programs that don’t fit real life.

✅ Less than 30 minutes
✅ Structured, coach-led sessions
✅ Improve fitness fast
✅ Evidence-based programming
✅ Beginner-friendly
✅ Real coaching in a private studio environment

No fluff.
No chaos.
No “smash yourself for an hour” mentality.

Just intelligent conditioning designed to help you get fitter, move better, and feel better consistently.

📍 118 Jessie Street, Armidale
💰 Unlimited ICE Training — $37.95/week

Try ICE Free For 7 Days

Train for a full week.
No pressure. No gimmicks. Just see if it works for you.

👉 Start Your Free Trial - www.creightonpt.com

08/05/2026

Training to FAILURE vs 2 REPS IN RESERVE: What the Science Says 📊
The 2025 "Without Fail" study compared both approaches. Here's what they found:
MUSCLE GROWTH: Failure = slightly more, but 2-RIR still got excellent gains ✅
STRENGTH: Completely equal. No difference between groups ✅
POWER: Similar jump height improvements ✅
ENDURANCE: Identical results ✅

THE REAL DIFFERENCE? Recovery and fatigue.
Stopping 2 reps short gives you 95% of the results with:
• Less muscle damage
• Faster recovery
• Better session-to-session performance
• Easier to maintain long-term

This is why I don't program every set to absolute failure for my clients. High effort? Yes. Grinding every rep? Not necessary.

Work smarter, not just harder 💪

Study: Schoenfeld et al., 2025

17/04/2026

HOW ONE TINY STUDY SOLD THE WORLD ON 3 SETS

In 1962, Berger ran a study on bench press strength.
He compared 1, 2, and 3 sets over 12 weeks in college-aged men.

Strength gains were roughly:
1 set: ~23.6%
2 sets: ~24.0%
3 sets: ~26.3%

So 3 sets only beat 1 set by about 2–3 percentage points.
That small difference is easily within normal training noise.
But this paper was treated as proof that “3 sets is superior.”

The story doesn’t end there.

Berger later did follow-up work with different set/rep schemes.
Those later results didn’t clearly replicate the idea that 3 sets is best or that one specific scheme was magic. When people went back and re‑analysed his work, they found the advantage for 3 sets was small and shaky, not a slam‑dunk case for mandatory multiple sets.

What that means for you:
1 hard set can still build a lot of strength.
More sets can help somewhat, but not like dogma suggests.
The right number of sets should fit the person, the goal, and the schedule,
not a rule from one old study.

Key Takeaways
The original Berger study showed only a tiny edge for 3 sets. Later analysis and follow‑up work weakened the “3 sets is best” claim.
Programming should be individualised, not chained to an old 3‑set rule.

Too many people just following blindly what they have been "taught" without critical thinking and asking... WHY?
At CPT, we deal in those why's 😉

12/04/2026

Most people don’t stick with bad training because it works…

They stick with it because they’ve already invested so much into it.

That’s called the sunk cost fallacy.

“I’ve been doing this program for months”

“I’ve always trained this way”

“I’ve put too much into this to stop now”

But here’s the truth:

Past effort doesn’t make something effective.

It just makes it familiar.

If your training is:
Beating you up.
Not progressing.
Taking more than it’s giving.

You don’t need to double down…

You need to change direction.

It’s not too late to switch to something simple, structured, and actually effective.

We’re not committed to exercises.
We’re committed to results.

If you’re ready to train smarter, not just harder come try a week of ICE.

Comfort doesn’t get results. Better decisions do.

www.creightonpt.com

09/04/2026

Nice work Tania.
She now has her Mother training along side her, to ensure they are both fit and strong.

02/04/2026

One of the most common things I see as a health and fitness professional:

Someone has a problem with their body…
We identify exactly what’s going on…
We give them a clear, simple plan to fix it…

…and then the part that actually matters doesn’t happen.

The work at home.

It’s not usually a knowledge issue.
It’s not that the plan is too complicated.

It’s this:

• People overestimate how much they’re doing
• They underestimate how much consistency matters
• They rely on motivation instead of routine
• They want the result, but not the repetition

The truth is, most results don’t come from what we do together in the session.
They come from the small, boring things done consistently outside of it.

Your prescribed activation exercises.
A short walk to get you up from the desk you've been hunched over for hours.
Tracking your food if you're goal is fat loss.

Repeating it… again and again.

Now here’s the part most people don’t think about - the psychology of it:

• There’s no immediate reward, so it feels pointless in the moment

• No one is watching, so it’s easy to skip

• After a long day, even 5 minutes feels like effort

• “I’ll do it later” becomes “I didn’t do it”

• It’s not part of your identity yet, so it stays optional

Humans are wired for what’s easy now, not what pays off later.

No hype. No magic. Just ex*****on.

If you actually want change, the question isn’t:
“What’s the best program?”

It’s:
“Am I doing the simple things consistently when no one is watching?”

We’ll do our part in the sessions.We’ll guide you, coach you, and give you exactly what you need.

You just need to do your part to help you reach your goals.

17/03/2026

The best part about ICE is knowing all you have to do is show up.
Everything else is handled. Proven methods, no fluff, no wasted effort.
Just results. 🏆

12/03/2026

Most people don’t realise how small the actual training stimulus is.
If a lift takes about 3–4 seconds per rep and you do 8–12 reps, that’s only ~25–50 seconds under tension for a working set.
A session with 5 exercises equals roughly 2–4 minutes of real muscular tension.
Train twice per week and that’s only 4–8 minutes for the entire week.

There are 604,800 seconds in a week.
Your strength training stimulus?

Around 0.04–0.08% of your week.
Less than 0.1% of your time can improve strength, muscle, metabolism, bone density, and long-term health.
A very small investment.
But one of the best you can make for your body. 💪

08/03/2026

International Women’s Day

Today is a good reminder of something I see every week inside the studio.
Strong women don’t all look the same.
Some are lifting heavier than they ever thought possible.
Some are just learning how to train properly for the first time.
Some show up consistently even when life is chaotic.
Some are rebuilding confidence after years away from exercise.
Strength isn’t one thing. It’s not a body type.
It’s the decision to keep investing in yourself.

To the women here who choose to train hard, learn, and look after their health, I see the effort you put in and I respect it.

Wherever you are in your training journey is perfectly fine.
What matters most is simply making time for your health in whatever way works for you.
And if we can ever help along the way, our door is always open.

Happy International Women’s Day to all the women in our community. 💪

P.S
Kyla Spicer thanks for being a wonderful part of CPT and all you do for people.
🫶