Vivr, Brisbane (2026)

07/04/2026

Meet Sophie

Sophie started training with VIVR 10 weeks ago after dealing with excruciating ankle and calf pain when running.

A bit of background — Sophie had gotten back into running after a short break and built a solid base. But after 4–5 weeks, her ankle and calf started to flare up to the point where she couldn’t run and would often have to limp home.
The solution was simple and effective.

We took a two-pronged approach:
A targeted strength and plyometric routine
A structured running program tailored to her and delivered straight to her Apple Watch

Within 2–3 weeks, her pain was gone.
Fast forward another 8 weeks, and Sophie has now built up to running her first 10km.
No shortcuts. Just the right plan, applied consistently.

Here’s what Sophie had to say about her training:
“Before working with Liam, I couldn’t run without calf and ankle pain kicking in almost straight away. Every run felt limited, and I honestly thought it might just be something I had to deal with.
Over the past 12 weeks, Liam completely changed that.
Through his programming, guidance, and focus on building strength and resilience, the calf and ankle pain that used to stop me from running is now completely gone.
Not only am I pain-free, but I’m now comfortably running 10km and have hit a sub-30 minute 5km — something that felt pretty far away before starting.
Liam’s approach isn’t just about running more, it’s about running better. If you’re dealing with recurring niggles or feel like something is holding your running back, I couldn’t recommend him more.
Super grateful for the process and the results.”
If you’re struggling to get back into running, drop me a message. There are plenty of ways to make the process simple, effective and pain-free.

30/03/2026

Meet the Shred Lords
&

Meet Azza. He’s been training with me for over two years and has built some serious strength along the way — 5RM bench at 120kg, 140kg back squat, 175kg deadlift and a 10kg pull-up.

This year, his goal shifted to dropping a few kilos, and he absolutely delivered. Down 7+kg and 3% body fat.

How did he do it?
10,000 steps a day
Capped at 2 beers
No takeaway

Simple, manageable changes that actually stick.

Here’s what Aaron had to say:

“Liam provides a considered training regime that suits my lifestyle and keeps me coming back consistently. Early mornings aren’t easy, but his approach makes them easier.”

Now meet Matt.

Only three months in, but already some massive changes in body composition, energy levels and building a solid base for strength.

After a long break from the gym, fat loss was the main goal, so we started simple. Less focus on intensity, more focus on consistency and diet.

Since joining, Matt has lost ~7kg and ~5% body fat.

No extremes. Just structure.
Three meals a day, one snack, and sticking to it.

Here’s what Matt had to say:

“Liam at VIVR is an outstanding coach who delivers real results. His sessions are well structured, motivating, and tailored to individual goals. He pushes you safely while keeping workouts enjoyable and varied.

I wanted to get my body moving again, and he made the process approachable and sustainable. I’ve gained strength and consistency thanks to his support, and I’ve noticed real improvements in both my fitness and mental toughness.

I highly recommend training with him.”

Real people. Real results.
Hit me up for your ready to make a change.

26/03/2026

Recovery is one of the most misunderstood parts of training.

Everyone’s chasing tools…
Ice baths, saunas, compression boots, red light therapy.

But if your sleep, nutrition and training aren’t dialled in, none of these matter.
They don’t fix bad systems. They enhance good ones.

Once the basics are sorted, here’s how they actually help 👇

Cold exposure – boosts alertness and can reduce soreness, but poor timing can blunt strength gains

Sauna – great for cardiovascular health and long-term recovery when used consistently

Compression boots – useful in high-volume phases to reduce heavy legs

Massage guns – improve short-term movement and reduce stiffness

Red light therapy – small benefit, supports recovery around the edges

Sleep tracking – only useful if it improves behaviour

What actually matters most 👇

Mobility and strength through range
Zone 2 cardio

The takeaway:
Do the basics well. Then layer in the extras.

Most people don’t need more tools.
They need better habits.

18/03/2026

Don’t wait until the panic sets in 👀
Don’t try to guess your way through it 👀
Don’t waste your time 👀

Do it right!

We’ll teach you everything you need to know to do it yourself. Strength training, technology, nutrition, recovery and injury prevention.

Limited coaching spots available.
Link in bio.

17/03/2026

CLIENT SPOTLIGHT
Meet Harry “Salty” Ault

A massive congratulations to Harry for smashing out his first triathlon.

Harry has been training with us for over three years now in many different capacities. Along the way he’s hit some unreal strength goals, including a 40kg pull-up, 100kg+ squat and deadlift, and an 85kg bench press. He’s also tackled the ride leg of the Straddie Triathlon and now completed his first Sprint Tri.

For someone like Harry taking on their first triathlon, the best thing we can provide is structure. We started by setting Harry up on Final Surge, our online training app that connects straight to his smart device. This allowed him to train smarter and smash through his interval sessions and longer efforts at the right intensity, duration and pace.

From there we kept things simple with one run, one ride and one swim per week, and built from that base.

I loved seeing Harry rock up to the gym early, head out for a trot or a ride, and then come back in to hit his strength work.

Once he’d built some momentum and started enjoying each discipline, we leaned into that and progressed his training to two runs, one to two rides and one swim per week.

That gradual progression is key. It keeps the training manageable and stops it from becoming overwhelming.

Huge effort H. Love your work.

Here’s what Harry had to say about his training:

“The training felt really easy and well structured. I was never tired the next day and believed that every session was attainable. Having the right fuel alongside strength training in the gym was a massive help to keep pushing. I was able to trust the process and believe I could complete each leg leading to a great result on the day. Thanks Liam!”

If you have a fitness goal that you’re struggling to achieve drop us a DM! We’ve got you sorted!

16/03/2026

Training Diaries - 10 Weeks until Fraser!

With only 8 meaningful training weeks until I paddle and run around Fraser Island, last week was a bit of a downer. I tweaked my meniscus and couldn’t run the kilometres I would have liked.

That said, I made the most of the extra time and got in a great week of paddling.

Luckily by Sunday my meniscus had settled down. I tested it out in the gym and on the treadmill and was able to get back to running at the end of the week.

Overall, I’m still moving forward and looking forward to the week ahead.

Run – 50km
Kayak – 90km
Gym – 2 hours
Things are starting to get good.

03/03/2026

How do you fix a cross-over gait?
First, I want to thank the crew who helped me identify and fix this.

Firstly, thank you to .au for the detailed running gait analysis and deep understanding of my mechanics.

Secondly, and just as importantly, thank you to . Your technique sessions and training plan helped me feel and understand what I needed to improve my form. It was invaluable.

I took a three-pronged approach.

Running gait analysis
This was one of the most important things I’ve done for my running.

I kept dealing with meniscus tears and was following all the usual rehab and training protocols I knew, but nothing was truly resolving it. It wasn’t until I had a proper gait analysis that I saw the technical issues driving the problem.

It also highlighted exactly what I needed to strengthen in the gym.
What it showed:
• Weak lateral hip stabilisers, particularly glute med
• Poor single-leg control with femur internal rotation
• Cadence too low
• Tight adductors and TFL

Technique work
After the analysis, I worked with Australian sprinter Ebony Lane to rebuild my running technique.
I can’t recommend sprint drills and technical work enough. It taught me what proper mechanics actually feel like, not just what they look like.
As a bonus, my 100m sprint improved from 11.70 to 11.30 in the process. More importantly, I became more efficient.

Strength training
To fix my gait, I had to realign the system.
Strengthening my glutes and adductors was the foundation. In particular, building strength in my right glute helped widen my running gait and reduce that cross-over pattern.

Better strength meant better stability.
Better stability meant cleaner mechanics.
Cleaner mechanics meant less stress on the knees.

Working on these three areas consistently over the last 12 months has played a huge role in where I am now.
I’m hitting 60km+ running weeks with minimal pain and discomfort, and I’m keen to keep building.

If you’re constantly dealing with recurring injuries, sometimes it’s not more rest you need. It’s better mechanics.

VIVR

02/03/2026

Client Spotlight: Meet

First up, massive congratulations to Luke for smashing out the Kingscliff Tri in a PB time of 2:56:00

Twelve weeks out, Lukey hit me up saying,
“Liam, all the boys are doing the Kingy Tri and I simply can’t lose to them. I need your help.”

Whenever someone reaches out for a program, it starts with structure. We look at what they’re currently doing, what’s working, what they’re enjoying, and where they need a push. From there, we build a weekly structure and session layout that fits seamlessly around life.

My first rule, especially for triathlons, is simple:
If it’s not convenient, you won’t do it.

We set up clear training zones for swim, bike and run, and adjusted the program week to week around the natural ebbs and flows of work, life and training. That often meant shorter, more time-efficient sessions that still delivered results.

Luke committed hard. Some weeks he chose bi’s and tri’s over swimming, but overall he showed up and got it done.

After a few brick sessions in training, we knew cramping could be an issue late in the race. So we dialled in a fuelling plan to keep him moving strong to the finish.
Come race day, Lukey was prepared and executed.
PB time. Mission accomplished.

Well done again, mate

Here’s what Luke had to say about the process:
“I partnered with Liam to help me improve my triathlon training with the goal of getting under 3 hours. Liam really considered my current workload and lifestyle, and tailored a program to suit. He held me accountable, while also understanding the priorities in life. He has been a great team mate!”

If you’ve got an event coming up and want some structure and consistency around your training, drop me a DM and let’s chat.

26/02/2026

Today I want to give a massive shout out to and Franky.

Sometimes helpful, sometimes not… but it beats an iPad. Bray still gets a solid workout in and usually a good laugh along the way.

Either way, she leaves feeling better than when she walked in.

Bray, you’re setting a great example for Franky and for all the other mums showing that exercise is possible with kids. It might not be perfect, but it’s still pretty bloody good.

If you’re a young mum, I’ve got one message for you:
Do it with them. It’s good for both of you.

Consistency will give you the results you’re searching for.

And if you’re looking for a place to do that… look no further 😉

Great work 👏

29/09/2025

35km kayak + 35km run up Moreton Island, all in one day, all for a cause.

I’m taking on this challenge to raise money for , who protect the Bay we all love.

Donate via the link in my bio, every dollar makes a difference.

Vivr

07/04/2026

30/03/2026

26/03/2026

18/03/2026

17/03/2026

16/03/2026

03/03/2026

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29/09/2025

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