Physicalkulture Personal Training

19/05/2023

Congrats Moonboot, I’m so proud of you. You’ll go far and do wonderful things in your field ❤️.

04/03/2023

Got to go out to dinner with this hottie 🔥. She’s a pretty good date!

01/02/2023

Congratulations to this wonderful person .

She’s just graduated and is now a registered nurse.

I can’t wait to see how well she does in this space. Everything I’ve heard about her has been wonderful and I know how passionate she is about providing care as a nurse.

So proud of her.

20/11/2022

If you enjoy the format of your F45 class (or whatever equivalent) by all means, do it - any activity is better than none, and to be encouraged.

There are however “no biological free lunches” (as likes to say). That is, it’s going to be hard to do a class that a) delivers a hypertrophy (muscle gain) stimulus while b) delivering simultaneously a non-specific conditioning benefit (aerobic/anaerobic fitness) and c) exercise in and of itself shouldn’t be the only lever you pull for managing body composition (such as fat loss).

Of course, enjoyment and adherence matters most, and I’ll give credit for many of these classes making people feel rewarded acutely for their efforts (the idea that effort = effectiveness) and also building up a community dynamic.

However, if you’ve hit a plateau of sorts on your fitness journey, and, time is a resource you’ve got to manage - consider the “how” behind the systems of exercise you participate in and maybe you’ll find that some fall short and some rise to the top.

I’m willing to bet that if you’re no longer a beginner, these classes will *likely* offer diminishing returns regarding driving performance improvements, which can be useful indicators of overall fitness, muscle gain and strength improvements.

Trainers can provide an opportunity to both educate and help people who engage with fitness services, to avoid potential potholes. So, probably lift some weights, heavy, and not in a class format - maybe also do some longer form aerobic cardio.

And hey guess what, if you still want to do those classes, being stronger and having a higher aerobic base may help you get more out of them!

Just stop calling 45 seconds on and 15 seconds off HIIT. It hurts me.

21/10/2022

Low effort meme.

Training is definitely NOT going to war. Training, especially Strength Training, is *relatively* easy, straightforward and simple.

But man, when you’re starting to push, squat or tug some decent loads (relative to you), you do get some weeks that can feel like a slog.

It’s okay, these things come around.

Get out of the intermediate valley by simply keep on keeping on 🫶🏻.

(Inspired by clients having a tough week).

16/10/2022

…but that isn’t a bad thing.

Without getting into the weeds, you had no control over the most pivotal years of your life which played an incredibly formative role even if it’s not explicitly understood right now:

- period of time you were born in
- location you were born in
- the parents who gave birth to you (well, mum but, ya know)
- school you went to

…and many, many more.

Why am I saying this?

I *detest* self help motivational speaking and content. Yep, that’s strong language I know. They aren’t you, they don’t have the same experience, skills or lack thereof or perspective. Many act as if they’ve earned those attributes through willpower alone. Many of those attributes were formed through circumstances they had no control over and human willpower doesn’t last. There’s a situation everyone will crumble in. It’s arrogant of them to assume they can translate their experience (while leveraging your emotions for money) to temporarily motivate you.

Wow, harsh right?

Well, no.

There’s another way. Be introspective. Start asking questions as to why you might do some of the things you do. Seek advice, seek counselling, start looking into your habits, thoughts, emotional reactions and more. Realise that your environment and the people you surround yourself with can really enrich or harm your life.

This isn’t about shirking responsibility but it is about reframing how you approach change. You don’t need to be the “main hero”, we aren’t all super all the time. It also means when you fail to achieve something, fail to get up as early as you wanted, fail to make that food decision, you aren’t really just doomed because you can’t be as good as you want. You’ll never be as good as that photoshopped image.

So, turn to slide two and look at our Cat Thor. He’s got the right idea.

Keep trucking along and don’t give up, but also learn to chill out a little.

08/10/2022

Something to 💭 about.

I’m still learning and it will improve in time.

Reflection and practise is a big part of the game. I’m all for the evidence but this simply isn’t something you can read about in a text book.

19/09/2022

Happy Birthday .

Your day was nothing less than a glamorous as you are ❤️.

I hope it’s been your best one yet 🥳 🎂 🎈.

13/09/2022

“Ideal” won’t do any good even in the best of circumstances. It’s all theoretical. Humans are messy.

That being said, stop trying to maximise the ideal in training when the other relevant variables aren’t being *reasonably* managed.

I don’t always train that hard (at all really) but I am consistent. I don’t try and maximise the output of each session because I know I don’t always sleep great or always manage those lifestyle fires.

My training isn’t “ideal” but it is consistent and meets me with what resources I’ve got available (cognitive and physically).

24/10/2021

Hi everyone 👋🏻

Below are my spare slots this week:
1️⃣. Monday 10:00am
2️⃣. Tuesday 9:00am
3️⃣. Saturday 10:30am

For your educational bite this week we’re covering accuracy with wearable fitness devices reading energy expenditure (1) 📖.

The cliff notes is this 🗒: don’t gives these numbers too much credit regarding accuracy as they are far from it. Instead, use it as a baseline measurement. That is, if you regularly “expend” 1000 cals a day 🔥 and one day it says “1200” and you know you’ve done more, that’s probably true.

Don’t use these numbers are estimates for eating back calories too, especially when trying to lose weight ⚖️. We don’t want to create a punishment/reward system with eating, exercise and balancing calories as that’s disordered eating 🥴.

My suggestion is to simply use them as a reference regarding TDEE and still try to use some kind of system to regularly weigh yourself and manage a consistent dietary intake; from there the wearable devices can help inform future decision making regarding trends over time.

That’s it guys, see ya next week! 😎

References:
(1)

The ability to measure physical activity through wrist-worn devices provides an opportunity for cardiovascular medicine. However, the accuracy of commercial devices is largely unknown. The aim of this work is to assess the accuracy of seven commercially available wrist-worn devices in estimating hea...

17/10/2021

Hi everyone! 👋🏻

We’re finally back at it (again…).

Thank you all for the hard work and support during Lockdown. It was greatly appreciated!

I’ll start posting spare slot uptakes *probably* from next week, but need some time to settle into the schedule 🗓.

Regarding new equipment, if anyone would like a tutorial or guide, please leave your requests below 👇🏻.

Thanks again 🙏🏻.

25/07/2021

Hi everyone 👋🏻

Another week in Lockdown 🔒,

Let’s focus on what we can control - that might be our day to day habits such as activity, nutrition, engaging our mind and practising gratitude or, whatever helps keep you encouraged.

I’ve made a goal to get more steps in each day (~20 minute walk extra), I’ve always got my training mapped out for the week and, set a goal to read a certain number of articles that I’ve set aside.

For those I’m seeing in person currently, nothing has changed and we’ll continue on as planned unless further restrictions come into play.

Enjoy your Sunday evening, and, I’m looking forward to making some gains next week - hope you all are too! 💪🏻😎