Matt Rayner Exercise Physiology

02/06/2025

HEALTH IN LONGEVITY - GET STRONGER TO LIVE A BETTER LIFE!
Have you had a fall or have a fear of falling?

Grip strength and leg strengh are predictive of falls risk!
A 2024 study involving 3000+ seniors showed training grip and leg strength cut falls rate by 41%!!

Exercise 'leg' challenge #1
Perform as many 'squat wall slides' as you can in 30sec.

Exercise 'grip' challenge #2
Perform a dumbbell hold at shoulder height until fatigue with 1-2kg dumbbells.

The objective is to beat your own score each week- this way you know your strength (and longevity) is improving.
Progressive overload means;
Exercise 1 should aim to increase number of repetitions in 30sec.
Exercise 2 should aim to increase time (seconds) until failure.

Think 'Healthspan' not 'Lifespan' when it comes to increasing age!

MREP

30/05/2025

HEALTH IN LONGEVITY! 🏥
Both lower limb strength and power decline with age. Fortunately, you can maintain these important qualities as you age, with the right exercise!
2 great exercises, use bodyweight resistance, (therefore don’t require equipment) and train important movement patterns used everyday!
1. The bodyweight squat
2. The countermovement jump
Note - even a small jump or attempting to move quickly (i.e power) will develop this quality, rather than having to jump to a certain height.
MREP

18/03/2025

STRENGTH IS KEY! 🔑

‘You can’t fire a canon out of a canoe’

Strength provides the basis for stability, helping to improve balance and reduce falls risk!

Strength provides the framework for power development (i.e Force expressed quickly).

Have you had a thorough initial assessment? 🤔

Our initial assessment detects any asymmetrical patterns, with a goal of

10/03/2025

As you age POWER is lost at a greater rate than STRENGTH!

Maintaining power is important for falls prevention, walking speed & quality of life!

Here are 2 home-based exercises to improve muscle power of the upper & lower body.

Like all exercises, these exercises should be progressed over time but are a good starting point in the POWER continuum!

1. Drop jump for lower body power!
2. Speed push-ups for upper body power!

Book your initial session today!

BOOK online https://www.mattraynerexphys.com.au/contact
or call 0407 753 438

20/12/2024

That’s a wrap for 2024! 💥

Thanks to all clients for their support 🙏

We look forward to helping existing and new clients continue to kick goals in the New Year!

Back from Monday 6th Jan 2025.
Email any enquiries or book online.

https://www.mattraynerexphys.com.au/contact

MREP

Matt & Ruby

💪🐶💪

21/06/2024

~BONE BUILDER EXERCISE PROGRAM~
Support throughout from an Accredited Exercise Physiologist
*Program objectives*
- Build bone through evidence-based exercise selection.
- Improve balance & leg power, reduce falls & fracture risk
- Increase confidence, build strength & help alleviate joint pain.
- Reduce reliance on Medication (i.e improve bone density through exercise).

Program starts with an initial program, followed by 2x supervised sessions weekly.
*15-session program includes*
-Ongoing support via text/email.
-Baseline strength measures & reassessment after end of program.
-Supervision to ensure correct technique to reduce injury risk.

We focus on building bones, increasing strength & improving function!

BOOK initial session online & kickstart your bone-building program today!
https://www.mattraynerexphys.com.au/contact

19/06/2024

~BULLETPROOF 6-WEEK LOWER BACK PROGRAM~
Support throughout from an Accredited Exercise Physiologist

*Program objectives*
- Participate in enjoyable physical activity & return to things you have been avoiding.
- Develop confidence to move while being less guarded.
- Develop strategies to deal with pain flare ups.

Program starts with an initial program, followed by 1 supervised session weekly.
*6 week program includes*
-Ongoing support via text/email.
-Baseline movement assessment.
-Setup & guidance through a tailored exercise program.
-Movement hacks to establish good daily habits to help alleviate pain.

We focus on building function - not avoiding movement!

BOOK initial session online & kickstart 6-week program today!
https://www.mattraynerexphys.com.au/contact

18/06/2024

~ELEVATE 8 WEEK LIFESTYLE PROGRAM~
Support throughout from an Accredited Exercise Physiologist

*Program objectives*
- Participate in enjoyable physical activity.
- Eat a wide variety of nutritious food.
- Improve sleep & mood.

Program starts with an initial program, followed by 1-2 supervised sessions weekly.

*8 week program includes*
-Ongoing support via text/email.
-Setup & guidance through a home-based program to increase motivation.
-Baseline & reassessment measures to gauge progress

BOOK initial session online & kickstart 8-week program today!

https://www.mattraynerexphys.com.au/contact

05/04/2023

**COUPLES THAT TRAIN TOGETHER, GROW TOGETHER**
Training with your partner increases enjoyment and motivation, helping you to achieve your goals quicker!

Do you find it hard to motivate yourself and struggle to achieve consistency to get your desired results?

Training with your partner is a great option;
- You both have fun doing something other than eating or drinking.
- You improve physical and mental health.
- You increase energy, look better and feel more confident.

I have many clients who report feeling stronger and more positive after only a few weeks of supervised sessions training with their partner.

***EASTER SPECIAL- COUPLES DEAL***
Book online to receive $30 OFF your first couples session!
*New clients only, book online before 14th April to secure special price.

15/03/2023

** BELLY BLASTER CLASS**
-MEN 50+YEARS OLD
-2 SESSIONS WEEKLY
-30MIN/SESSION
-LEAN MUSCLE AND STRENGTH FOCUS
-$20/SESSION (NO REFERRAL NEEDED)

KEEP YOUR UPPER BODY STRONG AND REDUCE BELLY FAT TO FEEL BETTER ABOUT YOURSELF!

BOOK online or call 0407 753 438.
https://www.mattraynerexphys.com.au/contact

15/03/2023

** BONE BUILDER CLASS**
-WOMEN 50+YEARS OLD
-2 SESSIONS WEEKLY
-30MIN/SESSION
-BONE FOCUS & BALANCE
-$20/SESSION (NO REFERRAL NEEDED)

FEEL STRONGER & INCREASE CONFIDENCE AS YOU AGE!

LIFTING MODERATE-HEAVY LOADS HAS BEEN SHOWN TO IMPROVE BONE DENSITY OVER 3% IN 12-MONTHS.

BOOK online or call 0407 753 438.
https://www.mattraynerexphys.com.au/contact

15/03/2023

** BONE BUILDER CLASS**
-WOMEN 50+YEARS OLD
-2 SESSIONS WEEKLY
-30MIN/SESSION
-BONE FOCUS & BALANCE
-$20/SESSION (NO REFERRAL NEEDED)

FEEL STRONGER & INCREASE CONFIDENCE AS YOU AGE!

LIFTING MODERATE-HEAVY LOADS HAS BEEN SHOWN TO IMPROVE BONE DENSITY OVER 3% IN 12-MONTHS.

BOOK online or call 0407 753 438.

Located centrally in the main street of Caloundra with close access to shops, cafes and parking.