http://www.arkhamfitness.com.au/

Arkham Fitness, Maddingley (2025)

06/04/2025

🚨 Only 8 face-to-face PT sessions are left before I shut the gates like it’s the last scene of an action movie.
Dramatic? Maybe.
But real? 100%.

Once these spots are gone, my books are locked tighter than your hamstrings on leg day.

Thinking about “starting soon”?
“Soon” just ran out.

This is your shot.
DM me now or risk being that person who almost got in shape this year.

🚨 Only 8 PT sessions are left before I shut the gates like it’s the last scene of an action movie.

31/03/2025

💥 Blood. Sweat. Respect. 💥

“Blood, sweat, and respect. First two you give. Last one you earn.” – The Rock

You show up. You grind. You sacrifice.
That’s the blood and sweat you put in every single day.

But respect?
That’s not handed out.
That’s earned—rep by rep, set by set, day by day.

30/03/2025

🔥 Introducing In-Gym Hybrid Coaching 🔥

Struggling to stay consistent? Need expert guidance but also love training on your own? Our In-Gym Hybrid Coaching is the perfect balance of structure, flexibility, and accountability—giving you everything you need to train smarter, push harder, and see real results.

What is In-Gym Hybrid Coaching?
A personalised coaching experience designed for those who want the benefits of expert programming, progress tracking, and accountability—without needing a full-time personal trainer.

What You Get:
✅ Personalised Training Plan – Tailored workouts based on your goals, experience, and schedule. Delivered in our Training App.
✅ Personalised Nutritional Coaching - Macros and Meal ideas based on your goals and preferences.
✅ In Gym Weekly Form Sessions - A weekly time for hybrid members to book a slot and have face-to-face form checks or check-ins at no extra cost
✅ Ongoing Support – Direct access to your coach for questions, technique feedback, and motivation.
✅ Flexibility & Independence – Train on your own schedule while following a structured plan that gets results.

Who is Hybrid Coaching For?
🔹 If you want expert guidance but don’t need a personal trainer every session.
🔹 If you want structure and results without paying for multiple PT sessions per week.

🚀 Ready to take your training to the next level?

Comment "Ready" Below to organise your free consultation..

27/03/2025

Training Myth Busted: "Cardio is the Best Way to Burn Fat"

It’s time to set the record straight: Cardio is not the end-all for fat loss.

Here’s why:

1. Strength Training Burns More Fat in the Long Run
While cardio burns calories during the workout, strength training increases your metabolism in a much bigger way.

Lifting weights builds muscle, and more muscle means a higher resting metabolic rate—you burn more calories even at rest.

Studies show that strength training increases calorie burn long after the workout, thanks to excess post-exercise oxygen consumption (EPOC), aka the "afterburn" effect.

2. Cardio Alone Won’t Preserve Muscle
When you’re only doing cardio, you might be burning fat, but you’re also at risk of losing muscle mass.

Losing muscle can actually slow down your metabolism over time, making it harder to burn fat efficiently.

Strength training preserves and builds muscle while you lose fat. If you’re looking for a toned, lean look, muscle is what will give you that definition—not just a calorie burn from running or cycling.

3. Too Much Cardio Can Stall Progress
Excessive cardio can lead to diminishing returns. When you do too much cardio, you might see short-term fat loss, but eventually, you’ll hit a plateau.

If your cardio sessions are too long, they can start to break down muscle tissue, leading to muscle loss and slower metabolism.

Balance is key. Cardio has its place, but strength training should be the cornerstone of any fat loss program.

The Best Fat-Burning Strategy
The most effective fat loss plan combines strength training with some cardio:

Aim for 3-4 days of strength training per week to build and preserve muscle.

Include 2-3 days of moderate-intensity cardio (like walking, jogging, or cycling) for heart health and fat loss.

You don’t need to spend hours on the treadmill to lose fat. Build muscle, burn fat, and get a leaner, stronger body.

Ready to make a change? What’s your workout split like? Share in the comments!

26/03/2025

Protein: The Foundation of Muscle Growth & Recovery
You train hard. You push your limits. But if your protein intake isn’t on point, you’re leaving gains on the table.

Protein isn’t just about getting bigger—it’s about repairing muscle, improving strength, and ensuring your body recovers properly after every workout.

How Much Protein Do You Actually Need?
Forget the generic “just eat more protein” advice. Here’s what actually works:

For muscle growth & strength training: 1.6–2.2g per kg of body weight.

For general fitness & fat loss: 1.3–1.8g per kg of body weight.

For endurance athletes: 1.1–1.6g per kg of body weight.

So if you weigh 80 kg and want to build muscle, aim for 128–176g of protein per day.

Why Protein Matters
💪 Muscle Repair & Growth – Training breaks down muscle fibres. Protein rebuilds them stronger.

💤 Faster Recovery – More protein = less soreness, better performance in your next session.

⚖️ Fat Loss Support – Protein keeps you fuller longer and helps preserve muscle when cutting.

💪 Stronger Joints & Bones – Collagen, a key protein, supports joint health and reduces injury risk.

Best Protein Sources
🥩 Lean meats – Chicken, turkey, lean beef

🐟 Fish – Salmon, tuna, cod

🥚 Eggs & dairy – Whole eggs, Greek yogurt, cottage cheese

🫘 Plant-based – Lentils, beans, tofu, quinoa

🥛 Protein powders – Whey, casein, plant-based blends

Are You Eating Enough?
Track your intake. Plan your meals. If you’re not hitting your protein target, your progress will stall—no matter how hard you train.

Fuel your body. Build your strength. Eat your protein.

How much are you getting daily? Drop your number in the comments.

25/03/2025

Why Full Range of Motion Matters for Bicep Curls
Half reps, ego lifting, and swinging the weight do nothing but cheat your progress. If you want bigger, stronger biceps, you need to train with a full range of motion (ROM)—from a full stretch at the bottom to a complete contraction at the top. Here’s why:

1. Full ROM Activates Both Heads of the Biceps
The biceps have two heads:

The long head (outer part) creates that peak.

The short head (inner part) adds overall thickness.

Using a full ROM ensures both heads are working.

At the bottom, your biceps are fully stretched, loading the long head.

At the top, full contraction maximizes short-head engagement.

Cutting your reps short means you’re neglecting part of the muscle, leaving gains on the table.

2. Full ROM Builds More Strength and Size
A greater stretch under load increases muscle fiber recruitment and stimulates more growth.

A full contraction forces more muscle activation, leading to better hypertrophy.

Strength improves across the entire movement—not just in the range you’re used to.

Compare it to squatting: Would you only go halfway down and expect full results? Same principle applies to curls.

3. Reduces Risk of Imbalances and Injury
Training through a partial range creates weak spots in the movement.

Over time, this can lead to joint stress, especially at the elbow.

A full ROM keeps the muscle balanced and reduces strain on tendons.

How to Perform a Proper Bicep Curl
Start with a full stretch—arms fully extended, but don’t let the weight rest.

Curl the weight up without swinging or using momentum.

Squeeze hard at the top—don’t stop halfway.

Lower the weight under control all the way down.

Common Mistakes to Avoid
🚫 Cutting the range short—stopping before full stretch or contraction.
🚫 Swinging the weight—momentum doesn’t build muscle.
🚫 Using too much weight—if you can’t control it, it’s too heavy.

Drop the ego, use proper form, and train with full range of motion. Your biceps will thank you.

24/03/2025

Find Your WHY. The Rest Will Follow.
Motivation is unpredictable. Some days, you’re fired up. Other days, even lacing up your shoes feels like a battle. That’s normal. Motivation isn’t meant to last—it’s a spark, not the fuel.

Willpower? Same deal. You can force yourself to push through for a while, but eventually, discipline alone starts to feel like a grind.

That’s why you need something stronger. Something deeper. You need a WHY.

Your WHY is the reason you keep going when motivation disappears. It’s what pushes you forward when excuses start creeping in. And it’s different for everyone:

Maybe you’re tired of feeling weak. You want to build strength—not just physically, but mentally.

Maybe you’re doing this for your family. You want to be an active, healthy parent who sets an example for your kids.

Maybe you’ve struggled with confidence. You’re done avoiding mirrors, dodging photos, and feeling uncomfortable in your own skin.

Maybe you’re proving something to yourself. You refuse to be the person who gives up when things get tough.

Whatever your reason, make it personal. Make it bigger than just looking good or hitting a number on the scale. Your WHY has to mean enough to you that quitting isn’t an option.

Because when you know why you’re doing this, motivation takes care of itself. You won’t need to talk yourself into showing up. You’ll do it because you can’t afford not to.

So ask yourself: What’s your WHY? Dig deep. Find it. Write it down. Remind yourself of it every day.

And when things get hard, remember—you’re not just chasing a goal. You’re living for a purpose.

Drop your WHY in the comments. Let’s hear it.

Motivation is unpredictable. Some days, you’re fired up. On other days, even lacing up your shoes feels like a battle. That’s normal. Motivation isn’t meant to last—it’s a spark, not the fuel.

23/03/2025

🌀 FOAM ROLLING = FASTER RECOVERY! 🏋️‍♂️

Ever feel stiff or sore after a tough workout? Foam rolling can help! Here’s why you should add it to your recovery routine:

✅ Reduces Muscle Soreness – Helps break up tight knots and speed up muscle recovery.
✅ Improves Flexibility & Mobility – Loosens up muscles and fascia, improving range of motion.
✅ Increases Blood Flow – Boosts circulation, helping deliver nutrients to muscles for faster healing.
✅ Prevents Injuries – Regular rolling can keep your muscles and joints healthy and moving properly.

How to foam roll:
🔹 Roll slowly over tight muscles for 30-60 seconds.
🔹 Focus on sore areas but avoid rolling directly on joints.
🔹 Breathe and relax—don’t tense up!

Make foam rolling a habit and your body will thank you! 🙌 Have you tried it? Drop a ✅ if you swear by foam rolling!

21/03/2025

Lifting Weights: More Than Just Muscle 💪🔥
Think lifting weights is only about building muscle? Think again! Strength training does WAY more than just sculpt your body. Here’s why you should be hitting the weights:

✅ Burns More Calories – Weight training boosts your metabolism, helping you burn calories even AFTER your workout. 🔥

✅ Strengthens Bones & Joints – Lifting isn’t just for muscles—it increases bone density, reducing the risk of osteoporosis. 🦴

✅ Improves Heart Health – Strength training lowers blood pressure and reduces the risk of heart disease. ❤️

✅ Boosts Mental Health – Lifting releases endorphins, reducing stress and anxiety while improving confidence! 🧠💪

✅ Enhances Everyday Performance – Stronger muscles = better posture, balance, and injury prevention in daily life.

🚀 Lifting weights = investing in a stronger, healthier YOU. Ready to level up? Drop a 🏋️‍♂️ if strength training is part of your routine!

20/03/2025

No More Excuses – Time to Take Action! 💥
We all have excuses—"I’m too busy," "I’ll start next week," "I’m not ready." ❌ But the truth? Excuses keep you stuck. It’s time to break the cycle and take action!

💡 Strategies to Stop Making Excuses & Start Crushing Goals:

🔥 1. Schedule It Like an Appointment – Block your workouts on your calendar like an unmissable meeting. No skipping!

🔥 2. Start Small & Build Momentum – Don’t aim for perfection—just start! Even 10 minutes is better than nothing.

🔥 3. Find an Accountability Partner – Tag a friend who will push you when motivation fades.

🔥 4. Shift Your Mindset – Instead of "I don’t have time," say "It’s not a priority"—it changes everything.

🔥 5. Prepare Ahead of Time – Lay out your gym clothes, plan your workouts, and remove obstacles before they stop you.

🚀 The best time to start was yesterday. The next best time is NOW. Drop a 💪 if you’re done making excuses and ready to take action!

Arkham Fitness

06/04/2025

31/03/2025

30/03/2025

27/03/2025

26/03/2025

25/03/2025

24/03/2025

23/03/2025

21/03/2025

20/03/2025

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