Efficient Effort

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Efficient Effort

‘Quality Behind Work Ethic’
Helping YOU maintain and develop YOU! EXPLORE & EXPERIMENT

25/11/2025

Balancing coaching and training every week is a whole sport of its own. Add in BJJ, a few shoulder and rib cage niggles, and the ankle that never seems to let him forget… and you’ve got a serious load to manage.

That’s why Nick has committed to training with intention. Unorthodox but simple principles. A system that keeps him accountable. A plan that works with his body, not against it.

The mission?

Strengthen his body in the best, most sustainable way possible. And we’re right there with him.

11/11/2025

🗓️ Update: Find Your Feet – Understanding the Shoulder
Our seminar has been rescheduled to Sunday 22nd February 2026.

We’re looking forward to welcoming you in February for a deep dive into shoulder function, movement, and practical application.

Keep an eye out for more details and upcoming educational posts on what to expect from the day 👀

06/11/2025

Why does your posture still look the same?
You might be training hard, but your ratios are off.

Your lats and pecs both internally rotate and protract the shoulder.
So when you place too much emphasis on these muscles, you reinforce that rounded look.

If you want to improve posture, not just build muscle,
start training your rhomboids, traps and infraspinatus more often than your lats and chest.

Rebalance your program. Retrain your posture.

Save this for your next upper-body session.

29/10/2025

🚨 Seminar Update!
Our upcoming Find Your Feet: Shoulder Edition seminar has been postponed to early 2026 (new date TBC).

All ticket holders have been contacted directly, thank you for your understanding and ongoing support.

Keep an eye on this space for the new date announcement, plus educational posts breaking down what to expect on the day 👀

15/10/2025

WE RAISED $3,322! 💗🙌

Thank you to everyone who showed up and supported Move for Good 25’.

This community-driven day, inspired by the nostalgia of school PE, brought together fun, family, fitness - and a whole lot of purpose.

Every dollar from tickets, raffles, and food went directly to the National Breast Cancer Foundation, and we couldn’t have done it without you.

Special thanks to:
- Our amazing volunteers for running the canteen, prepping food, and running the raffle
- Everyone who donated raffle prizes
- for generously giving us access to the canteen

You all made this possible. Let’s do it again next year.

25/09/2025

Find Your Feet: Understanding the Shoulder
📅 November 16th, 2025 📍 Paddo Performance 🕙 10:00am – 12:30pm

The shoulder joint is multidirectional joint, which makes it susceptible to injury. Whether you’re training in the gym, playing sport, completing everyday tasks, or even sleeping, your shoulder is constantly at risk.

This seminar is designed to deepen your understanding of the shoulder girdle, exploring how it both influences and is influenced by surrounding structures. We’ll break down the anatomy, assess movement mechanics, and apply this knowledge across different contexts.

Talking points:
* Shoulder anatomy and its nuances
* Effective assessment strategies
* Applying insights to different body types and professions (bodybuilders, athletes across field/court/pitch, and the general population)
* Programming considerations
* Efficiency vs effort vs enjoyment in exercise selection and training principles
* Warm-up protocols and their true purpose
* Case studies: managing injuries
* Training the shoulder for mobility
* Training the shoulder for strength
* Training the shoulder for hypertrophy

Join us as we explore the shoulder and the nuances helping you Find Your Feet as a therapist, coach, or someone who’s been managing shoulder pain for too long. This is your chance to ask questions, explore case studies, and close the gap with Efficient Effort.

01/09/2025

Easy ways to improve knee health and mobility! 🦵
If your quads are tight, try the seated heel-to-bum drill with a foam roller under your feet.
For weak knees, heel-elevated squat hovers and nordic reverses can help build strength.

Which of these will you try first? Let us know in the comments!

29/08/2025

14 weeks of preseason, every tough session, every Bronco, every rep you put in, it’s all led to this moment.

You’ve already achieved something to be proud of, but tomorrow is about finishing what we started.

Remember… job’s not finished.

Let’s bring it home. 💪⚽️

Efficient Effort Team

Address

Unit 22 / 13-15 Baker Street

2019

Website

http://www.efficienteffort.com/

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