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Create the Change PT

Create the change personal training provides direction for those struggling to find the time, motivation or inspiration with their health and lifestyle.

Changing and creating healthier habits for our clients.

15/07/2022

Sugar free jelly is truly the 🐐 of cutting. Completely guilt free, great to indulge in if you love a dessert 😉

09/07/2022

Make sure you’re hitting those reps properly guys! For example on a hamstring curl at the very bottom when the muscle is lengthened. Transitioning from there to a strong contraction is where the most activation and muscle damage occurs 💪

03/07/2022

One of the most common questions in fitness!

30/06/2022

🚨 BFR TRAINING 🚨

Although it may sound like a bit of a fad, blood flow restriction training has actually been proven as an effective addition to a hypertrophy program.

You can find the bands pretty cheap on eBay, there are smaller sizes for arms and a bigger size for legs.

Great exercises to try with BFR bands are single arm curl variations, single arm tricep kickbacks/push downs and leg extensions.

Keep the weight low and go for more of a pump. It is best to do the BFR work in your warm up and towards the end of the workout. 💪

28/06/2022

Weekly Motivation 🎯

Any number of things can happen to us in life, getting us down and affecting our motivation to train.

For example, going through a long term injury that leaves your fitness in a noticeably worse state than before can be devastating.

It’s important to acknowledge that our fitness journey’s never go up in a straight line. There’s good and bad weeks, months and even years.

Regardless of what state you’re in currently, it doesn’t make getting fit any less important. Your health and fitness should come first always.

Have a great week ✌️

26/06/2022

If you haven’t tried a pre workout before, grab one and give it a go this week. Be mindful of the caffeine dosage according to your tolerance levels. It’s probably best not to have it if your training at night 😅

You’ll definitely feel a great energy boost and be motivated to hit PBs and train harder than before.

Also try to have a break from it here and there to recalibrate your tolerance 💪

23/06/2022

Let’s talk VO2 Max. This is the gold standard when it comes to measuring cardiorespiratory fitness. Improving VO2 Max means your heart and lungs become more efficient, you can train harder for longer.

1 - Include High Intensity Cardio

- While LISS training is great, training at 90%+ of your max heart rate in intervals is more effective

2 - Allow Sufficient Recovery

- Avoid overtraining, get in enough rest in between sessions so adaptation can occur

3 - Build Week To Week

- Focus on gradual improvements across different metrics, for example a faster 2km time or longer distance ran in a 5 minute effort

4 - Be Mentally Tough

- This style of training is very tough mentally. Near max cardio efforts are not fun. Get in the zone with some good music and build that mental strength 💪

21/06/2022

Hope the week’s going well!

Here are some simple lifestyle tips to give a go this week, more of this content to come!

19/06/2022

An alternative to your classic whey is a vegan protein. These are generally made from peas, soy, rice or a combination of those.

If you lead the vegan lifestyle or are lactose intolerant this is the perfect way to hit your protein goals 🎯

The only thing to be mindful of if you are vegan is that it is harder to get the full range of essential amino acids from these products

17/06/2022

Some more 🔥 to add to your workouts!

14/06/2022

With political and economic uncertainty a constant over the last few years, there is no better time than now to evaluate our mental health.

If you are someone who is struggling, some form of exercise daily is hands down the most effective and fastest way to help “pull you out of a hole”. Continuing exercise will help you stay on top of mental health as well.

Get those happy hormones flowing, and reach out to those closest if you need. 🙏

Hope your all having a great week! 💪

12/06/2022

WHEY PROTEIN

This one is probably the 🐐 of protein supplements. It has a more complete amino acid profile compared to plant based powders. It is also faster digesting than casein protein, so it theoretically “kicks in” faster.

Pro Tip - Have whey protein throughout the day, then casein protein before bed 💪

08/06/2022

WEEKLY MOTIVATION 🚀

Set your goals, but plan out how you will achieve them. For example, if you want to run 2km in 7:00 by the end of the year:
June 8:30
July 8:15
August 8:00
September 7:45
October 7:30
November 7:15
December 7:00

You’d also want to figure out how many sessions a week you need to do and stick to it.

Having a really good “why” behind the goal will ensure you stay on track and get you through times of lower motivation. For example, to improve your cardiovascular health so you can stay healthy into your older years.

05/06/2022

Another beneficial supplement is your classic multivitamin. Whether this is needed or not depends on intake in both variety and quantity of fruit and vegetables.

I’d say for many of us a multi is a good ‘fail-safe’ to guarantee you are covering all bases, especially for those doing a lot of training or in a caloric deficit.

03/06/2022

For some of us, training arms might be a bit of an afterthought. We might chuck in a token set of curls towards the end of the workout.

If your approaching a more intermediate level in your training, work with your trainer to decide if dedicating more volume to arms if you feel they’re lacking.

Pro Tip - Wearing BFR bands during the lighter weight stuff will not only improve your pump but also trigger sarcoplasmic hypertrophy (fancy way of saying another “pathway” to muscle growth)

01/06/2022

WINTER IS HERE! ❄️

This means getting up an hour earlier to train is going to feel a fair bit harder! We’re a lot more likely to stay inside on the couch rather than smashing a workout right now.

Do your best to adjust to the cold change and keep that positive momentum going. Having an indoor cardio option is great! Our trainers are also well adapted to indoor HIIT sessions if that’s your thing.

Keep smashing it this week 💪

29/05/2022

Another awesome natural supplement is ZMA, which includes
- Zinc
- Magnesium
- Vitamin B6

Especially for those doing a higher volume of workouts and/or playing sport, you’ll love this one. Most noticeably of it’s effects are improved sleep quality and enhanced recovery.

For those interested in hormone optimisation, a college football study showed free testosterone increased by 33.5%

However, remember these supplements are great but they are only the “cherry on top” in addition to a balanced diet and exercise routine. 💪

26/05/2022

Anyone else love training back?

Always watch your form especially if you are prone to lower back issues or deal with scoliosis.

I find it takes a while to really nail the mind muscle connection while training back. My advice is to lower the weight and really focus on the squeeze, good way to think about it is to see it as training muscles, not just lift weights. Initiate the movement by contracting the target muscle 💪

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Passionate, determined, inspired

Create the change personal training provides direction for those struggling to find the time, motivation or inspiration with their health and lifestyle. We do this by focusing on the key areas of exercise and nutrition, to develop a lifestyle shift where the individual can exercise independently. We dedicate ourselves to helping YOU!! We’re a team who pride ourselves on achieving great things with our clients and guiding them one step closer to their health and fitness goals.