Ray Lum PT & Massage, Milton (2025)

26/07/2022

We are so pleased to have Nadeen joining our team as our in house massage therapist!
Nadeen has 10+ years experience as a massage therapist, alongside her career as a professional basketballer in the WNBL. She specialises in remedial, deep tissue, and sports massage, as well as cupping treatments.
Nadeen is offering $10 off first massages until 19th August and Is available at JS-PT Wednesdays and Fridays.

Massage therapy is great for releasing tight and overworked muscles, increasing range of motion in your joints, while helping reduce stress! Book in via the link below. Private health rebates available (excl. Medibank & HCF).
👇👇👇
https://massage-by-nadeen.au3.cliniko.com/bookings

10/04/2022

I'am back!! New beginnings PT studio. Opening soon in Milton. Equipment arriving soon, exclusive small group training, remedial massage. Located opposite Suncorp Stadium...I'd be sure to wear my Blues singlet to work. A heartfelt thankyou to friends and clients who played a part in making this happen and for your continued support ❤️

20/07/2019

loving the shirt. Thankyou. Inspirational message from one of your ventures got me thinking about my own journey. Ive never had open heart surgery, never hope to.. but I do belong to the zipper club of scars and from 3mths old to 16, dont think I met someone who has been under the knife more than me. In and out of hospitals and consulting with specialists, the real heroes were my parents. However, I can honestly say I was more mentality resilient as a teenager back then than I am now. Resilience is build by overcoming adversity some seek it, some shy away from it. But one thing I know is that you dont grow by staying comfortable. As the saying goes "Dont ask for a lighter load, instead, build a stronger back". ✌

17/07/2019

On the way to 5x5 on 50kg dumbbells... then pop! Struggling to bench at the moment but Floor presses are a great way to maintain some kind of stimulation and restricting range while I get treated and self treat. If I had chains it would have been even better to accomodate for heavier concentrics. No chains and not pumping out the 50s... Turns out, Iam not 50 shades of Ray after all. #5×5

10/04/2019

Spent the night listening to busting nutritional bu****it, calling out scam artists and reinforcing beliefs with research. The more people you talk to the more you learn which is great but the more chances of being misled as there is so much info out there. Ive been lucky to have built a good foundation with previous courses and quals but also been lucky enough to be guided and influenced by and now this guy. Looking forward to taking my nutritional game further and becoming an MNU graduate in the future.

Nothing was off limits "metabolic adaptation", vegans, insulin, processed carbs vs non processed carbs even Bio-sig and the V-Shred guy got a mention. Enjoyed the story of hardcore Keto enthusiasts banding together to fund the most expensive study trying to prove a specific point but actually disproving it.. opps lol. Thankyou for a fun and informative night.

05/04/2019

Got a bit side-tracked towards the end talking about relationships 🤣
"The familiar past will become the predictable future" a phrase I heard from Joe Dispenza. Doesnt matter what diet or training program you follow, if youre still running old faulty mental programming it aint going to get you anywhere. Change the way you think first.

29/03/2019

No one said forming a new habit would be easy. Sometimes you just gotta suck it up, do it until it becomes a new normal. Its like learning a new skill, you ll suck at it first but by practicing you ll become good at it, if youre naturally talented you'll become great. But you'll never know until you try.
Back at uni, there wasnt a thursday and a saturday night that I wasnt out on the town getting drunk.. if I didnt go out I had a massive case of FOMO and I had to go out even for an hr "just to see what was happening" because it was habit. Fast forward to today and I cant remember the last time I got drunk or the urge to go out. Each to their own but recognise that forming a new habit will be greeted by resistance internally and externally.

21/03/2019

Lifting weights is quite boring.. you lift it up and down, repeat a few or many times over years on end, all in the name of vanity, self confidence, attention, fame but rarely "health" comes into it. Whatever the reason to train Ive found that the adage "slow and steady" wins the race is true as the people who talk a big game or gungho beginners usually quit within a few months or a few years as they cant handle failure. But failure is part of the game not instant gratification.

I remember in 2011/2012 or so, Biologic labs launched Re:comp, the program wanted me to do some ridiculous weight for reps. I emailed Damon and said something in the lines of "ahh, your program wants me to do my 1RM for reps.. its broken there's nonway I can do that." He replied something in the line of "..And? Just lift it and see what happens, so what if you fail?"... he probably wanted to say "dont be a p***y and just do it"

Obversation...how you approach your training is a reflection on how you approach life. Are you playing the long game?
Food for thought.
Deep... like this rep. "If it doesnt touch the chest..it aint a rep"

18/03/2019

Some nutritional and mental strategies to help you get the weight off and keep it off.

Know your figures. Start off with a small deficit. If you start extremely low, sure you'll probably lose weight but what happens when that stalls? Go down to 600 or 400 cals a day? That's dangerously low and..idiotic.

Tracking Macros can be tedious and you can become obsessive BUT for the general pop it makes us aware of what or how much or how little we are eating. No need to do it long term if you dont feel like it.. just enough to increase your nutritional IQ.

Be accountable to someone.. someone who isnt afraid to call you out on your bu****it excuses but also realise that sometimes life gets in the way and this whole process is a journey and progress is not linear.

Priorities. You want a rocking rig? You gotta train and eat the right stuff but this may take time away from your partner or friends and they might not understand cos you're doing something for yourself or it makes them feel uncomfortable. What's more important to you? Your health, the way you look and feel or other people's opinion? Priorities.

Environment. The ideal situation is having someone or be in an environment that is supportive. Does your partner have a healthy lifestyle? Yes? Great! No? All good, not everyone does but at least they should be supportive of yours. What's your pantry like? Full of junk food or wholefoods? One thing I know is that if it's there it'll get eaten, so you know what? dont buy the crap in the first place. Simple.
Your gym? Is it a good environment with an awesome community or full of do******gs? Full of douches that make you feel uncomfortable? Find another gym or put on a pair of earphones and get to work. Simple. And yes it's that easy. Dont make things seem harder than what it actually is.

13/03/2019

I remember "back in the day", I think it was during the Brisbane floods of 2010-11, I decided that I wanted to get down to about 10% bodyfat and have shredded Abs 🤔... I hired a treadmill to do steady state cardio on my balcony while listening to superhuman radio. (Still waiting on my Gingerol extract 🤣). Not only that, it was after an overnight fast so it was fasted cardio, without paying any attention to my caloric intake I thought this was the answer, the magic solution to "ab city"..It was not.

Fasted cardio, intermittent fasting, nutritent timing, eating organic etc aint going to do 💩 if you dont have the basics down pat.

Swipe 👈 The study finds that "body compositional changes assiociated with aerobic exercise in conjuction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training"
Credit/ref - Schoenfeld et al.

Personally, I cant stand dedicated steady state cardio sessions as I walk to work and let's face it, walking aint my strong point and I hate strength training in a fasted state, which I find idiotic.

07/03/2019

2.48m if you just wanna skip to the recipe.

"Hey, wanna lose weight? Buy my detox clense diet.. you ll be drinking juice for a week and be on 600cals a day, results guaranteed."

Well, no s**t.. 600cals is not enough to feed a large dog, let alone a human.

If you want to lose weight.. doesnt matter if youre doing MP, PN, keto, IF, Flexible or whatever else is out there, the common factor is being in a calorie deficit. So if you've been duped into drinking nothing but carrot juice and expensive protein powder from some MLM companies... of course you are going to lose weight, but what happens when you start eating again? The weight comes back on.

Learn and enjoy the process instead of taking the short cut which puts you in a vicious cycle. Nutrition is more than food, its about improving your relationship with food. And yes.. you may need to sacrifice a few choices but if it means enough to you, you'll find a way, if not you'll find excuses.
#5.4

01/03/2019

When you have a big goal in front of you, the fear from the unknown can cause some of us to be challenged and some to say "stuff it", Iam comfortable cant be bothered anymore."
If youre going through the latter Id have you consider two things.
1. The growth IS from the challenge.
2. Concentrate on what's directly infront of you and what you can control instead of concentrating on "all the work" that needs to be done to get to the end result.
Some bald guy from some 🚘 movie once said "I live my life 1/4 mile at a time"...I think he has a point. Dont look too far ahead and enjoy the ride 😂"

25/02/2019

There are definitely some red flags while performing certain exercises.. like not hinging correctly while deadlifting, or squatting with a rounded back or "squatting your deadlifts".
But others like "push thru your heels" or "your knee must not go past your toes" while lunging, in my opinion is up to the person doing it and their injury history. Almost all of my lower body exercises are modified and even some back exercises.. like this one. If my left foot was in line with my right, my back would be as round as Quasimodo's. Morale of the story is find out what works for you no matter how funny it looks.

21/02/2019

Okay, okay...I'd be honest and say that when I first started coaching, Id tell my clients that breakfast is the most important meal of the day and that it "fires" up the metabolism 🤔 Now whether you can or cant or dont feel like having a meal as soon as you wake up, its not the end of the World. Do what feels right for you and your lifestyle as long as you adhere to your calories.

19/02/2019

😊

18/02/2019

We all do it, but comparing yourself to others is silly.. This isnt a message to say "dont try" or "why bother"..might not be PC but I dont believe in participation medals. Instead bring your "A game" and compare yourself to you. How you were a week ago, a month or a year ago. What have you done lately to "level up"?

08/02/2019

|IDENTITY| Who do you need to be right now to achieve your goals? Its all well and good to write your goals down or create a vision board to keep you inspired but if you dont take action and change into that person who gets s**t done, then.. you can write down as many goals as you like or practice L.O.A but the only thing you'll attract is frustration.
Its a Lunar new year which means you get a second chance for your resolutions. Get to it. Happy year of the 🐖😊

Ray Lum PT & Massage