Creighton Personal Training

26/08/2025

Everyone’s out here wasting hours on “fitness hacks” and having meetings about "what should we all do" while the real science is clear: VO₂ max is one of the biggest markers for health and longevity.

That’s not my opinion — that’s guys like Dr. Peter Attia and even the American Heart Association.

You want to live longer, feel sharper, and not gas out walking up stairs? Stop sitting on your hands, spending more time listening than doing and get in ICE. It’s evidence-based, time-efficient, and raises your VO₂ max.

Problem solved with simple, evidence based methods.

www.creightonpt.com/ice

Are you searching for an enjoyable group exercise solution that enhances your overall fitness and propels you toward your health and fitness goals? Look no further than our evidence-based, less than 30-minute ICE sessions.

12/08/2025

2025 Update - After speaking with an athlete about her recovery:

Track Your Heart Rate Variability for Maximum Sports Performance!

Ever wonder what's all the buzz around sports watches and fitness trackers? Nowadays, these wearable devices are everywhere. You can see people using them in the gym, on the street, and even in bed while sleeping. In 2024, global sales topped 200 million units, and demand is still climbing.

As you probably know, these gadgets display a number of health and performance indicators, such as your daily steps, calories burned, deep sleep duration, and so on. They also show your heart rate (HR), which is one of the most important factors in overall health and physical performance.

Once you know your HR, you can easily track your heart rate variability or HRV. This number measures the variation in time between each heartbeat. The latest fitness and activity trackers are able to collect meaningful HRV data and turn it into valuable insights.

But why is the heart rate variability important, and how does it impact your performance in the gym?

www.creightonpt.com/hrv

06/08/2025

🥊 Shout out to the ICE - Fitness boxing crew tonight!

Everyone absolutely smashed it – the energy, effort, and focus were next level. It’s awesome to see how far you’re all coming. Proud to have such a solid group pushing hard and lifting each other up every week 💪🔥

01/08/2025

I’ve recently completed the Certificate of Nutrition for Perimenopause & Women 40+ through Beck Health & Nutrition — and I’m adding it to the list of tools I use to help clients feel and function at their best.

This course deepened my understanding of the hormonal, metabolic, and lifestyle shifts that occur for women in their 40s and beyond — and how nutrition can be tailored to support better energy, fat loss, muscle retention, sleep, mood, and overall health during this time.

If you're finding that what used to work no longer does... you're not imagining it. You just need a smarter, more supportive approach.

Whether it's training, nutrition, or a bit of both — I’m better equipped than ever to help.

- Hamish Creighton
Registered Personal Trainer and Nutritionist.

31/07/2025

🔥 Menopause, Muscle & Nutrition: What You Need to Know 🔥
Ladies, if you’re in perimenopause or menopause and feeling like your body’s changing no matter what you do—you’re not imagining it.
Research is clear: muscle loss, fat gain, and metabolic shifts are common during this stage. But you can take control—starting with your plate.
💪 Protein is key.
Studies show that women in this stage benefit from more than the usual 0.8g/kg/day. In fact, 1.0–1.5g/kg/day, split across meals (think 30–40g per meal), helps preserve lean muscle, curb cravings, and keep metabolism humming.
🥗 Focus on whole foods.
A Mediterranean-style diet—rich in veg, whole grains, lean protein, olive oil—helps manage symptoms and reduce disease risk.
🏋️‍♀️ Lift weights + eat smart = strong, lean, and thriving.
✅ Prioritise protein.
✅ Ditch ultra-processed junk.
✅ Combine with resistance training.
✅ Speak with a qualified dietitian or nutritionist to tailor your plan. (One with real life wins, not just a talking head for a health department with zero real-world results).
Need help adjusting your diet to match your hormones?
Let’s build a plan that works with your body, not against it.

https://pubmed.ncbi.nlm.nih.gov/38201856/

https://www.mdpi.com/2673-9488/4/3/16

Train and eat smarter.

24/07/2025

🔬 Why do so many women gain weight after 40—even if nothing else changes?

I have made this video, breaking down the real science behind midlife weight gain—and what you can actually do about it.

📊 Based on research into metabolism, menopause, and hormonal shifts, the video covers:

✅ Why your body burns fewer calories
✅ How declining estrogen leads to belly fat
✅ The hidden health risks of midlife weight gain
✅ What studies say actually works: resistance training, protein, sleep, and more

23/07/2025

Fantastic work to all the new faces at Fitness boxing. It's so rewarding watching people pick up new skills with their fitness.

You can expect:
🔥 Fat loss and improved body composition – High-calorie burn from intense cardio and resistance combo

💪 Increased muscle tone – Especially in shoulders, arms, and core

❤️ Improved cardiovascular fitness – Boosts heart health and endurance

🧠 Better mental focus and clarity – Combats brain fog and sharpens reflexes

😤 Stress relief and mood boost – Releases endorphins and burns off tension

👥 Sense of community and accountability – Fun, high-energy group atmosphere

🏆 Champions 🏆

09/07/2025

https://www.creightonpt.com/hirt

Train Smarter - Not Harder.

28/06/2025

🚫 The Scales Don’t Matter! 🚫

Here’s proof.

💪 Case Study

S*x: Female

Age: 43

Training age before joining: 2–3 years

Time on program: 12 months

Training: Just 2 sessions a week

Day 1: Bench Press, Lat Pulldown, Seated Row, Shoulder Press

Day 2: Leg Press, Squat/Lunge, Calf Raise

2 warm-up sets + 1 working set to failure

📉 Weight change: 51kg → 52kg (+1kg)
But here’s what actually happened 👇

✅ Body fat: 28% → 19%
✅ Chest: 76cm → 80cm
✅ Waist: 72cm → 63.5cm
✅ Hips: 93.5cm → 82cm
✅ Thighs: 45.8cm → 47cm

💥 Strength Gains

Bench Press: 20kg for 10 reps → 40kg for 10 reps

Squat: 40kg for 10 reps → 80kg for 10 reps

📣 This is exactly why we don’t obsess over the number on the scale.

🧠 She gained lean muscle, lost fat, and reshaped her body—all with just two focused sessions a week.

🚀 Stronger. Fitter. Healthier.
And the scale? Barely moved. Because that’s not the metric that matters.

This is why I'm so passionate about strength training done the right way. Please stop wasting your time on things that don't work. It's too precious.

If this reaches at least one person and the message sinks in then that's the idea!

25/06/2025

Busy? Perfect. You Only Need Minutes, Not Hours.

📚 Backed by Science:
Researchers at McMaster University have shown that 10 to 20 minutes of high-intensity interval training (HIIT), just three times per week, can drastically improve:

• Cardiovascular fitness
• Insulin sensitivity
• Muscle endurance
• Fat oxidation

Even protocols like “1-minute bursts with recovery” repeated 3–4 times were as effective as 45 minutes of moderate exercise.

🚀 Our Sessions Are Smarter, Not Longer.
We’ve built our ICE sessions on these exact principles.
This isn’t random burpees in a circle — it’s intelligent conditioning exercise, designed to:

• Maximise effort
• Minimise burnout
• Trigger real adaptation in less time

⏱️ Efficient, Not Exhausting
You won’t need 5 hours a week. Just 3 focused sessions.
You’ll sweat, recover, and repeat — the way elite athletes train, and the way research confirms works.

🎯 No Guesswork. Just Results.

And well done to Melanie for her significant improvements in her technique in the last month. It's always rewarding to see people kick goals.

18/06/2025

Today I helped a young athlete design a full strength training program as part of his rehabilitation plan from the physio.

I act as the bridge between the physio room and the playing field.

When you combine the clinical knowledge of a physiotherapist with real-world rehab experience from a strength coach, the results are faster, safer, and more effective.

✅ Research shows that integrating strength training into rehab can reduce re-injury risk by up to 50%.

Rehab, strength, and sport performance aren't separate—they’re part of the same system. If you're coming back from injury, the right training plan is just as important as the right diagnosis.

11/06/2025

It's been excellent having a brand new custom space for our intelligent conditioning exercise - ICE.

In last month of picked up two pieces of equipment from Sumo Strength - Ski Machine and Assault Bike.

When used intelligently they fit in perfectly with the evidence-based training that sets us apart.

After all, you can put Intelligent in front of conditioning exercise without out it being evidence-based. 😉