DJ Personal Training

DJ Personal Training I am a local Personal Trainer/Nutritionist in Lane Cove NSW.

I assist each client in reaching their fitness and health goals through individualised exercise programming and nutrition support.

27/05/2026

Two types of runners -
🏃🥊The 1st one is my son Jacob, hates running but does it to increase his fitness and to help with his boxing stamina.

The 2nd one - Which is me - I’m an avid runner, - running for over 30 years. Completed 5, 10km runs, half marathons and full marathons. I run at least twice a week. Why - running is great for heart health and improving your fitness.

❤️I have a family history of heart disease, diabetes type 11 and high blood pressure in my family. This is the biggest reason why I run, complete 4 strength training sessions a week. My parents didn’t exercise, and ate poorly most of their life and their high blood pressure and diabetes wasn’t managed well.

➡️You don’t have to be part of your family history - lifestyle diseases are highly preventable. Exercise, and good nutrition play a key role.

I am lucky I am not a risk, largely due to taking a different path to my parents. I owe it to my own family to change the course - to lead a healthier lifestyle so that they can too!

💪💪😊Find the exercise you love, think of the beneficial health reasons that you will get from it and couple that with good nutrition and stick to it!

❤️ DM Desiree for PT, Nutrition consultations or to come along to our free weekly Tuesday morning run.

27/05/2026

As a PT/Nutritionist I have had the privilege to work with a variety of clients to help them reach their health and fitness goals.

➡️Every client is unique, has a different goal and may have pre- existing conditions or injuries. So each program is different and is usually modified to suit their training needs.

➡️The only part I use the same for eeach client is making sure that each exercise is executed with good form and technique. Once that is achieved, I use the progressive overload principle, where I have each client complete either more sets, reps or volume.

I also incorporate challenges and a variety of exercises so they can be translated into or mimic the action they would use in there everyday tasks. This is called functional training. The exercises are intentional - meaning they are practiced in each session so that they are stronger in day to day activities without the risk of injury.

💪💪Most of my clients want to get stronger, fitter, leaner. The stronger and fitter and building confidence comes first, and the leaner if that’s their goal comes along later - patience and consistency and discipline is key to lose weight, as well as reducing stress levels, good nutrition, getting more steps in each day, a good training program, hydration and rest.

💪😊I’m proud of all of my clients as they are consistent with their training, they show up when they don’t want to. Some of them have been coming along to their sessions for years. They are very loyal, the best clients I could ever ask for and seeing their success with their training, I know this is where I’m meant to be!





😊😊Thanks Eden for showing up for the Free Tuesday morning run! I usually don’t go running in the rain, or cancel, but th...
25/05/2026

😊😊Thanks Eden for showing up for the Free Tuesday morning run! I usually don’t go running in the rain, or cancel, but the rain held off, and Eden showed up - so I had to go for a run. It starting pouring when we were heading back - which makes you pick up your speed to get under cover.

🏃‍♀️🏃The run became a sprint as the rain got heavier and to finish off, we grabbed a coffee at Pottery Green Cafe! All under 10mins!

➡️Anyone can fit 10 mins of exercise into their day. In the busyiness of our lives we proved it today!

➡️Now back to training my PT clients under cover! Thank goodness I have the luxury of this, as once apon a time I trained my clients in a park.

⏰ Next run - dependent on weather 2nd June Tuesday 6:50am
➡️ Meet outside my PT Studio - 100A Longueville Road Lane Cove. (The back of photo is my front door of studio).
➡️ Approx - 3-5km - run, or run and walk.

❤️ DM Desiree to find out more.





09/05/2026

Strength training for longevity - min twice a week - gradually increasing to 3-4 times a week. Benefits: - improve skin elasticity, collagen production, strengthens muscles and bones, improves hormonal imbalances, and insulin resistance.
Strength training is great for fat loss as it produces lean muscle mass that is metabolically active - the more muscle you have, the more calories you burn even at rest. It also improves your body shape, and posture.
To find out more please DM Desiree or book in for a free 15min chat to see how I can help you with an individual, customised strength training program.

09/05/2026

🏋️‍♂️Strength training is crucial for longevity. The reason why?
- Strength training, using predominantly free weights, pulley and pin loaded machines put load on the muscle which stimulates muscle growth, strengthens joints, ligaments and tendons.

- Strength training improves your cognitive function, mental health, and insulin resistance.

- Strength training improves metabolism and is great for weight loss without losing muscle, as the more muscle you have, the more calories you will burn at rest.
It doesn’t mean you can eat everything you want though, balance is key - getting the right macronutrients (protein, fats and carbs) and micronutrients.
Having adequate water intake as well as good sleep and rest, is essential to support and maximise your strength training program.

- Strength training can make you look younger - that’s right - as it can reverse sarcopenia (age related muscle loss), improve skin elasticity and tightening of the skin through improved circulation, hormonal balance and increased collagen production.

It can also improve posture, by strengthening the skeletal system, leading to a more upright position.

- Strength training can reduce injury, improves injuries by strengthening the muscles, bones, tendons and ligaments. It restores muscle loss after inactivity from and injury and can prevent future injuries including fall related injuries.

AIM - Is to start of small - 2 strength training sessions a week to 3-4 each week. It is really important to use the progressive load technique - increasing volume, intensity, reps, sets, and introducing more challenging exercises over time to get the best results.

😊I have seen so many benefits with all my clients who do 2 x half hour sessions a week - their posture, strength, mood and sleep have improved. Some are even seeing their clothes are fitting them better as muscle takes up less space than fat - our body shape improves when we do strength training.

Bodyweight exercises, Pilates, and Yoga should be a supplement to your strength training program. And cardiovascular fitness plays a role to - to improve heart health.

❤️ Please like, share or follow or book in for

15/04/2026

3️⃣Levels of suspension trainer hamstring curls working predominantly the hamstrings.

➡️Set up cradles to mid calf length, the higher up the harder it is.

🦶🦶Feet need to feel firm in the cradles and balanced and even underneath the heels.

🆎Core needs to be braced, hands by your side for balance and stability. They should not be used to assist the movement.

✅Keep shoulders back and down away from ears, making sure body is straight inline with the straps. Positioning is key to execute good form and to really get those hamstrings working.

Level 1️⃣Core is braced, lifting bottom of ground and lowering - keeping heels firmly down into the cradles. Squeeze the glutes at the top.

Level 2️⃣- when the bottom is lifted up off the ground, keep hips even, relax through upper body, core tight, roll heels towards the bottom so that the knees are directly above the hips, squeeze the glutes, keep hips up, extend legs back out towards wall - slight bend in knees and lower bottom to the ground and repeat.

Level 3️⃣- is level 2 but without lowering bottom to ground, keeping core tight, hips up and even and curling heels in towards bottom and straighten feet towards wall - slight bend in knees and repeat.

Level 4️⃣ - is a super challenge - core has to work hard here to keep the body stable - similar to level 3 but hands are off the ground above the chest.

🛑 Always warmup before a workout, and if you feel faint, dizzy, or pain stop! If your new to exercise, haven’t exercised in a while or have medical conditions or pre-existing injuries obtain a medical clearance.

14/04/2026

➡️Here is one for my clients - who seem to bypass the 16kg KB. I’m performing the suspension trainer, single elevated split lunge with the 16kg KB. Maybe I may inspire you to pick it up eventually.

➡️Main muscles worked: Glutes - I’m really feeling it in my left glute - with and added challenge and load of the KB and a hip flexor stretch of the back leg,

✅Cues: brace core, slight lean fwd, straight back, chest up. Front knee behind toe and the knee toe, and hips are facing forward. The weight is placed in the same hand of the forward leg to protect lower back.

➡️Drive the back knee towards floor bending through the front knee, I usually do 3 sets of 12 reps each leg. Those glutes feel the burn.

❤️What I love about this exercise is your strengthening your core at the same time, as you have to control your balance and stability with your back foot in the handles and having one foot up off the ground with an extra challenge of the KB.

✅Modifications: having a bench or high sturdy platform for my clients to hold on to, until their balance gets stronger and then moving on to a light weight and increase this weight over time. I usually help them get their foot into the straps. Just going these alone without the weight really works those mainly those glutes and core.

12/04/2026

Free 8 week trial run starts tomorrow.
⏰ 6:50am
Starts: 14th April Tuesday
➡️Meeting place:
Out the front of my PT Studio
100a Longueville Road Lane Cove

1️⃣st run will be about 3-4km, and over the 8 weeks, the distance will increase. Optional coffee/chat afterwards at Pottery Green Cafe.

😊❤️This is perfect for those people that want to get back into running, are beginners or experienced that just want to drop back their pace and enjoy the run.

🏃‍♀️🏃‍♀️🏃‍♂️Running is a great form of cardiovascular training that you can add to your existing training program.

😊 Drop in if your free, say hello, meet likeminded social runners.

❤️ Please like, share and or DM Desiree to find out more.

10/04/2026

Hi everyone,
Just a friendly reminder - I am hosting a FREE 8 week trial community run club in Lane Cove starting next Tuesday on the 14th April 2026.

✋The run club will take off outside my PT studio at 100A Longueville Road Lane Cove at 6:50am sharp.

✋The run club will be on each week for a trial period of 8 consecutive weeks.
If it’s raining or if there is severe weather conditions the run will not go ahead, and the missed weeks will be added on.

The distance for the 1st week will start at about 3-4km and we will run a little more each week. So this is perfect for beginners, those that haven’t run for a while or those that want to drop back their pace and enjoy the run and may like to chat along the way.

❤️😊🏃🏃‍♀️Everyone is welcome to come along, to run at your own pace, and just do a little more each week. The objective is to run with others that share the same passion for running in a non-competitive environment and to enjoy an optional coffee and chat afterwards at Pottery Green Cafe.

❤️ Feel free to share to anybody that may be interested to come along and please DM to find out more!

Address

100A Longueville Road
Sydney, NSW
2066

Opening Hours

Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 8pm
Saturday 7am - 1pm

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