Category Archives: Evolving Athlete

Are Personal Trainers Failing?

We are in denial. Yes you, me, everyone in this industry.

We see a varied, hopefully high, percentage of our clients change.  Real, lasting, life-altering change.

Changing their bodies, their diet, their health, their movement patterns, their mindset, their self-worth, their lives.

We cling to them. Our testimonials, our walking billboards, our legacy, our CV.

So proud. A complete Transformation. A defining moment in a PT’s career. And so it should be.

But we are failing, from a general societal perspective, as we, the median, get sicker, fatter, and unhappier.

The numbers don’t lie. The markers are all trending in the WRONG direction. Obesity, diabetes, auto immune diseases, depression, the list is long and all inclusive.

We get absorbed in the underground health movements. The cult-like preaching of organic, grass-fed, gluten-free, crossfit, paleo, fasting, raw, clean eating, functional training, detoxification, primal living, juicing, greens… Not to mention our insatiable appetite for viral transformation Insta-celebraty programs.

We are entrenched in this community, the passionate believers in underground health. We live it, breathe it, and evidently are blinded by it.

It’s time for change. It’s time to spread our wings, our expertise and our words. Time to make the doubters believe, the self-loathers love, the worn and tired FEEL the difference.

No more intimidating tribes. Instead inspiring communities.

Everyone is looking a quick fix, a short-cut, a secret ingredient.

It’s time for the truth:

The quick fix is CONSISTENCY.

The short-cut is EDUCATION.

The secret ingredient is ENJOYMENT.

Now bottle all three, embrace the challenge, be empowered by your responsibility and go change the world. Our future is in your hands.supertrainer

Hamish

20 Easy Nutrition Swaps to Improve Your Health and Physique Today

foodswaps

Here are 20 easy Swaps that will quickly improve your health and body composition. Try them today and make them habit:

  1. WHITE/WHOLEMEAL/MULTIGRAIN BREAD – swap for – PALEO / PUMPKIN / BUCKWHEAT / CHIA BREADS
  2. VEGETABLE / CANOLA OIL – swap for – OLIVE / MACADAMIA / COCONUT OIL
  3. MARGARINE – swap for – ORGANIC BUTTER
  4. OLIVE OIL (when frying) – swap for – COCONUT OIL (or grass-fed organic butter)
  5. TABLE SALT – swap for – HIMALAYAN SEA SALT
  6. PLASTIC BOTTLED WATER – swap for – FILTERED WATER (store in glass bottles or stainless steel like http://www.thejado.com/)
  7. REFINED SUGAR and SWEETENERS – swap for – COCONUT SUGAR / MAPLE SYRUP / RAW HONEY / RICE MALT SYRUP / STEVIA
  8. DAIRY or SOY MILK – swap for – COCONUT /ALMOND / RICE MILK  (or RAW MILK thats fresh and straight from the source if you can tolerate it)
  9. COFFEE AFTER LUNCH – swap for – GREEN TEA / HERBAL TEA / GREEN SMOOTHIE / PROTEIN SHAKE
  10. CAGE EGGS – swap for – ORGANIC FREE-RANGE EGGS
  11. GRAIN FED MEAT- swap for -GRASS-FED / ORGANIC / FREE RANGE / WILD MEATS
  12. FARMED FISH – swap for – LINE / WILD-CAUGHT FISH
  13. FLAVOURED YOGHURT- swap for – GREEK / COCONUT YOGHURT
  14. RAW SOY PRODUCTS – swap for -FERMENTED SOY PRODUCTS
  15. ROASTED NUTS – swap for – SOAKED RAW NUTS
  16. PEANUT BUTTER – swap for – ORGANIC PEANUT BUTTER / ALMOND / CASHEW / BRAZIL NUT BUTTER
  17. CANNED LEGUMES – swap for – SOAKED then BOILED LEGUMES
  18. BREAKFAST CEREALS – swap for – OATS / EGGS / PALEO GRANOLA
  19. WHITE PASTA / RICE – swap for – BUCKWHEAT PASTA / ZUCCHINI PASTA / BROWN RICE / CAULIFLOWER RICE
  20. BACON / SAUSAGES / DELI MEATS – swap for – TRADITIONALLY CURED MEATS

 

How many of these changes have you made and have they made a difference to your health, energy and physique?

 

Hamish

Your questions answered… 17 lessons learnt.

After spending the morning on the phone to several new coaching clients, here’s a few of the discussion points that came out of our conversations.

  1. You must decide to transform your physique, it won’t just happen haphazardly. You must take action, reinforce good behaviours to evolve into unconscious healthy habits. Most clients have what I call the ‘aha’ moment, that trigger, be it a bad photo, tight clothes, illness, struggling up the stairs or keeping up with the kids. An instigator to take action and prioritise it.
  2. Jogging probably isn’t helping your cause. Honestly, most bodies aren’t designed to jog – too heavy a load, too much impact, too inefficient with technique. Sure if it’s your cathartic escape then great, but if you are doing it for physique reasons then I’d prefer you changed your speed – sprinting intervals are one of the greatest physique transformation tools one can use, and a long walk (outside) should be part of everyones daily routine (for mind and body).
  3. Constantly pre-habilitate. Stop injuries occurring in the first place by staying mobile and aligned. Tightness and muscular imbalances are the most likely culprits when it comes to injury. So focus on muscular balance and mobility especially around the hips, shoulders and ankles.
  4. You can’t exercise off bad eating. You also can’t diet your way to a healthy body. Nutritious clean eating, focusing on single ingredient foods found in nature or at your local farmers market is the key to weight control. Movement is the key to a beautiful physique.
  5. Resistance is the key to body transformation training. Moving weights, be it your body weight or external loads, is the secret sauce to rapidly transforming your physique.
  6. Processed food, at least in the quantities and qualities modern man is consuming it, is poison. Before you jump on the next fad diet, please start by reducing the toxic load you are ingesting from most boxed and canned foods. Man-made sweeteners in particular are playing havoc with your hormones and hence weight control, so start by watching your sugar load.
  7. Avoid the lethal Carbs-Fat combo. If you find a snack or meal that is primarily made up of significant quantities of carbs and fat (with very little protein) then chances are it’s one skip. I know, eliminating biscuits with cheese, not to mention donuts and hot chips from your daily meal plan is going to be a challenge. But to simplify carbs spike insulin making us anabolic while fats become fatty acids circulating the blood ready for storage = recipe for fat gain!
  8. Watch your posture. Be aware of your body position. Pull your shoulders back and down, head back and chest up, push your heels into the ground. Find and maintain neutral spine when standing and be very aware of your core control and spinal shape when sitting.
  9. Sore knees and/or back often equals tight hips. Make a concerted effort to free up your hips, especially your psoas (and other hip flexors) and piriformis, but also your hamstrings, quads and adductors.
  10. It’s all in the glutes. Too much sitting has led to an epidemic I term ‘dormant butt syndrome’. You MUST wake them up and strengthen them. Learn to activate them correctly and ‘feel’ them working in your big leg movements (squats, deadlifts and lunges).
  11. Protein is essential. Protein makes up the building blocks of your physiology. Base your meals and snacks around it and you will quickly feel and see the difference.
  12. You’re not eating enough vegetables. Especially green ones. Enough said!
  13. Recovery is vital. Sleep properly- I recommend 7.5 hrs in a very dark room. Have a specific ‘wind-down’ routine leading to bed time. Utilise massage, hot-cold therapy, Epson salt baths, topical magnesium, stretching, foam rolling, yoga or simply walking to improve recovery.
  14. Take advantage of the anabolic window. Post-workout is your time to consume carbs and protein. Rice, fruit and root vegetables should be regular inclusions in the two meals (or shake then meal) after your workout.
  15. Hydrate and then some more… Drink filtered water and not from a plastic cup or water bottle!
  16. Consistency is the only program that works.
  17. First master bodyweight, then master (meaning use impeccable technique) the big lifts.

 

Any of these prick your ears? Which one can you incorporate to build a healthier you?profile

Movement Foundations and why most people are getting them wrong.

SkulptplankHave you ever watched BAD group exercise instructors?

Unfortunately they are everywhere, giving personal trainers a bad reputation, neglecting the fundamentals of movement and the specific biomechanics of each exercise. Reinforcing bad habits, poor posture and muscle imbalances and of course increasing the likelihood of injury.

Yesterday I saw a group of girls doing pushups where it looked more like they were praying to Mecca.

I saw people doing step ups where struggle to rise then balance themselves at the top.

I saw people squatting when their knees are almost kissing at flexion.

I saw people dipping on benches with their hips closer to their ankles than the bench.

IT HAS TO STOP.

There is NO governing body policing neglectful and incompetent personal trainers. I would love that job!

So learn the basics yourself, learn how to position your body for maximal tension. Tension through the right muscles. Tension through the muscles that support your spine and keep you aligned and upright and able to move efficiently and effectively. Without applying these essential technique tips you are wasting your time doing exercise.

These are the foundations of movement. Not only applicable on the gym floor or exercising at the beach. These are the body positioning and muscular-tension building tips that APPLY TO LIFE. Standing, sitting, walking, running, lifting, swimming, playing. Simple cues for you to reinforce until they become unconscious healthy habits.

Save your back, your neck, your knees and your overall health by applying these now, tomorrow, and every time you exercise.

STEP 1: STANDING POSITION (feet shoulder width apart, hands by your side):

* GLUTES OF STEEL – Activate your glutes (aka. bum, bottom, butt, booty, derriere), squeeze them and make sure (by touching) that there is maximal tension in them. Your goal is to maintain glute activation through a range of movement (ie when squatting). One great little cue is to imagine holding a pure gold coin between your butt cheeks, now squat without dropping it. See, can you feel your “Glutes of steel“!

* PELVIC BALANCE – Neutral spine is the natural position of the spine when all body parts are in good alignment. To find this try ‘humping the air’, take your pelvis from maximum anterior tilt to maximum posterior tilt. If you have very little movement here then that is a ‘RED FLAG’ – you need to free up this area. Now imagine your pelvis as a bucket and “Don’t spill the water” by holding it ‘flat’ between the two positions. For most people this will be a slight anterior tilt (reinforcing the activation of your glutes -see above).

*SCAPULAR POSITIONING – “Put your shoulders in their sockets“. We live in a ‘pushing dominant’ world as can be seen by the prevalence of rounded shoulders and kyphotic upper backs. Most of us are also upper trap dominant from constantly shrugging or holding our tense shoulders up toward our ears. ‘Back and down’ is a simple cue. This should not only correctly align your shoulders, stable in their girdle, it should also lift your chest (open your lungs) and straighten up your thoracic spine. NOTE. It is easy to overcompensate here so from this position “Tuck your ribs in”. Ah ha… feel your core activate?

“Wow, you look hotter already, and taller, and leaner… seriously!”

* MUSCULAR TENSION (Lower) – Now “Screw your feet into the floor“. Imagine tearing the ground apart with your feet and feel the tension in your calfs, quads and glute muscles. This will help you track your knees (avoiding valgus – knock knees) over your toes reinforcing correct muscle firing sequencing and helping your glutes and quads take the load.

STEP 2: PUSH UP POSITION

* Start with the first three teaching points from above:

“Glutes of steel” – squeeze those peaches

“Don’t spill the water” – neutral pelvis

“Shoulders in their sockets” – strong scapular position

“Tuck your ribs” – fire your core

* MUSCULAR TENSION (Upper) -Now “Screw your hands into the floor“. Imagine snapping a stick with your hands and feel the tension in your rhomboids, lats and chest muscles. This will help you track your elbows (aiming to keep them around 45 degrees in a push up) reinforcing correct muscle firing sequencing and helping your chest and triceps take the load.

 

OK so these are the foundations of body positioning for all movements. The fundamental cues you need to practice and reinforce until they become second nature. Try them now and feel the difference when you move. You will find some exercises harder – push ups for example – but this is because you are finally doing them properly. Remember exercise is not about reps, at least not until technique is mastered. Focus on building maximum tension and impeccable technique not counting reps.  Feel each exercise in the core and glutes as well as the target muscles for that particular movement. So stop counting reps and instead I would recommend training for time instead (ie. starting with 20-40 second sets of controlled 4-8 second reps). One perfectly executed rep at a time is your goal.

Please read these tips again and apply them to your exercise routine. They will not only deliver you better results, they will bulletproof your body, improve your posture and make you a functional machine.

 

 

Booty… Glutes… Butt… Rear… Gluteals

 

There seems to be an obsession with bum’s at the moment. From twirking to the new mandatory gym warmup of the glute raise, and all for good reason too.

You see your glutes are probably the most important muscle group in your body, not to mention the biggest, due to the simple fact they allow us to stand on two feet (and walk/run/sprint/jump).

It’s true… Not only is a quality pair of glutes good on the eye, they are also highly functional and an accurate predictor of ones athletic prowess.

Only problem is…

You are probably sitting on it right now!

That’s right, ‘dormant butt syndrome’ is an first world epidemic and it’s a result of sitting. Sitting at your office, in your car, on the tram/train, on your couch, at the cafe bench, at your dining table…

You see your body want’ made to sit like this.

Have you seen a baby squat, then stand up off the floor from a seated position?

Have you used a drop toilet? Sat in the correct deep squat position our bodies are designed to?

It’s been a while, right?

It’s OK, I’ve been there too and the problem can be remedied.

BONUS. Free up your hips, actively fire your glutes and you may also just find that back and knee pain diminish or even disappear. That’s right fix the centre link of the chain (the hip area) and suddenly you may just be pain free and ready to really train hard to achieve that ideal body you have been dreaming of.

Interested?

Here’s what you need to know:
– The function and physiology of your glutes
– Why most of us suffer from dormant butt syndrome
– Why the glutes are the MOST important muscles in your body
– Glutes and their relationship to posture
– Glutes and their relationship to performance
– Exploring the posterior chain and it’s importance
– Hormones and their role in butt fat storage
– How to lose butt fat through diet and lifestyle alterations
– Supplements, sugar and sleep, why they matter

And here’s how you need to move:
– Releasing your dormant glutes
– How and why you must have mobility through your hips
– Our TOP 5 Activation techniques for your glutes
– Our TOP 5 techniques to getting a STRONG booty
– Our TOP 5 techniques to lifting and building a SHAPELY booty
– Our TOP 5 techniques to burning fat off your booty
– Training essentials: Tempo, Weight, ROM (range of motion) and TUT (time under tension)

**HOW TO BUILD A BETTER BOOTY**
FREE Download:
The Personal Trainer’s secrets to activating, lifting and building your perfect booty.
The exact sequence of exercises to target and isolate the glute muscles when training, even if you’ve never felt them working before.
The most effective exercises and lifestyle changes for burning fat from your butt and thighs and revealing your strong and shapely glutes.

Get your report now:skulpt_betterbooty4

Can PRIMAL beings survive this TECHNICAL world?

Our physical bodies have been unchanged for thousands of years. Our genome has changed less than a thousandth of a percent since we were hanging around with Barney Rubble and the Flinstones! The point being you and I are for all intents and purposes THE SAME as the primal man. Mr Neanderthal. This of course presents a BIG problem, and the number one culprit is the massive and rapid advancements in technology. Technology that has so rapidly regressed our daily healthy habits. Technology that is completely incompatible with the sophisticated bipedal movement-orientated biomechanics we so fortunately inherited. We are now too spoilt for choice. We have chosen gluttony and slothfulness over hunting, gathering and communal tribal living. We have chosen chemicals over nutrients, packaged over raw, chairs over squats, televisions over dancing, telephones over face-to-face interaction, text over communication, introversion over life, sarcasm and depression over laughter.

It’s time to go back to basics. Basics of movement. Basics of nutrition. Basics of communication. We innately understand what is wrong, and how to correct it. Subconsciously or consciously. Make eye contact in the mirror. Now is the time to have the courage and the fortitude to take action. To build the habits that are escaping humanity. The very ones fundamental to the survival of our species. One step at a time. One meal at a time. One simple sip of fresh water. One very uncomfortable, unspoken, conversation within.

Postural Deterioration

Baby steps. This week you will:

  1. Exercise EVERY day – like brushing your teeth. Walk, lift, ride, hit, sprint, swim, PLAY!
  2. Squat – Bodyweight. Deeper. Hold down there. Longer. Have a squanversation!
  3. Drink – Water. Lot’s of it. Carry it with you. Hydrate!
  4. Add a green vegetable (or more), I don’t mind which one, to three meals a day.
  5. Reach to the stars. Often. Especially when sitting at a desk. (See, didn’t that feel good!)
  6. Be INSPIRED by someone or something somehow…

If you live around Melbourne, join us to at least tick the last of the list off this Thursday in Richmond:

INSPIRING RICHMOND : An evening of profound empowerment.

CLICK HERE: http://inspireaustralia.org.au/inspiring-richmond/

 

Hamish

We are all Evolving Athletes. Time to train like one.

Skulpt Evolving Athlete

Something new is coming to Richmond. A revolution in fitness and health. An evolution from the mundane ‘gym’ workout. A movement that focusses on movement. It ‘s more than just the strength protocols of a power lifter, more than the hypertrophy protocols of a bodybuilder, more than the conditioning protocols of a bootcamp instructor, more than the HIIT protocols of a spin class instructor, and more than the mobility protocols of a yogi bear (aka yoga instructor).

 

BOLD claims I know. This is not just generalisation vs specialisation though. This is the culmination of 16 years of program writing, coaching clients and mentoring trainers. It’s time to give clients what they want. Accountability and a sense of achievement through results, improvements in not just body composition but in performance, mobility, relative and absolute strength. But that’s not it, not our clients ‘why’. More importantly than ‘results’ are ones improvements in sense of self worth, in mate ship though culture and community, to be coached by leaders and have FUN in the process. Introducing Skulpt’s EVOLVING ATHLETE program. Semi-private personal training with a twist. The complete roadmap to developing your ideal physique through performance training.

 

FUNCTION : STRENGTH : FITNESS : MUSCLE : FAT LOSS

 

The launch date of the Evolving Athlete protocol is June 1st, 2014.

 

Places are STRICTLY limited to six people per time slot.

 

So register your interest now: http://www.fitleanandstrong.com.au/

 

richmond@skulpt.com.au or call Shari on 03 94297429 for more information.

Finding Purpose and Inspiring Melbourne’s Inner East

Screen shot 2014-05-19 at 5.11.34 PM

The Inspiring Australia, Richmond Event is a profound evening of inspiration and networking with like-minded people. Be prepared for an incredible dose of inspiration, as four inspiring leaders will share TED talk style 10 min presentations on how they overcame major life obstacles and what they gained from those challenges to create success in business and in life…

The Inspiring Australia, Richmond Event is part of a series of events running simultaneously across Australia as part of the Inspiring Australia Movement. Inspiring Australia is a fast growing, not for profit national movement that is set to inspire over 5,000 Australians and provide over $500,000 to over 100 local community causes that make a real difference. The aim of the event is to inspire individuals, stimulate discussion, create community, and make a difference. The beneficiary of the event is Cystic Fibrosis Victoria.

 

I’M READY TO BE INSPIRED

SPEAKERS:

Jade Galbally is Inspiring Australia
Jade Galbally

Jade Galbally – Why I am who I am.  

 

I have Cystic Fibrosis. A genetic life shortening illness that effects the lungs and digestive system.  I want to share some stories about my life experiences, hospital, my brother, receiving a wish and what I’ve learnt along the way.   I grew up in Tassie and moved to Melbourne in 1996 to be a nanny in Bendigo for my 3 cousins. That experience steered me toward Melbourne Uni and Bachelor of Early Childhood studies. I have worked in several schools as an assistant kinder teacher, after school care coordinator and holiday program developer. I’ve done 3 seasons ski instructing at Falls Creek, worked 5 years at a fashion agency and I am currently nannying for two adorable boys aged 3 and 8 months.

 

I’M READY TO BE INSPIRED

Sally Young
Sally Young

 

Sally Young – Almost 40….

 

I’m a 39 year old ”stay at home Mum” to three kids aged 5, 7 & 9 and I’m currently studying for a Bachelor of Health Sciences (Nutritional Medicine) at Endeavour College. My first child was born on my 30th birthday and with that began (almost) a decade of enormous personal growth; including finally getting a sense of who I want to be and what I want do in life. I passionately believe in a holistic approach to health and wellness but I’m not fanatical about anything! I also think it’s never too late to study, to get fit and strong or become the person you want to be. I’m looking forward to turning 40, every year gets better and better!

 

I’M READY TO BE INSPIRED  

Hamish Townsend
Hamish Townsend

 

Hamish Townsend – Thumbs Up For Ol

 

A  look into my Brother’s inspirational courage and bravery whilst trying to beat cancer at the age of 12. He touched everybody that ever knew him and influenced my life massively. At 18 and a week after my final Year 12 exam I packed my bag, moved 600km to follow a dream of playing big time AFL footy and have never looked back. 8 years later and the result of this dream; a wonderful team of work mates & career, traveling and experiencing the world, an amazing girlfriend and more great friends than there were students at my school.

 

I’M READY TO BE INSPIRED

Hamish Evans
Hamish Evans

 

Your Host: Hamish Evans – ‘Everybody Hurts’ – Overcoming Loss

 

At the age of 25, my best friend, my rock, my ‘mum’ shockingly and unexpectedly committed suicide. I never saw it coming. This is my story of loss, denial, guilt, anger and finally forgiveness. Celebrity Personal Trainer, Certified Nutritionist, Corporate Health Speaker, Manager and owner of Skulpt Personal Training. After dramatically transforming his own physique, Hamish now runs a studio with nine staff delivering over 300 training sessions a week. His passion for educating Personal Trainers and Young Athletes lead him to become the Australian Institute of Personal Training Richmond Campus Director and Senior Lecturer and he is often referred to as a ‘walking health encyclopaedia’ for his in depth knowledge on all subjects wellness related.

 

I’M READY TO BE INSPIRED

Date: Thursday 29th May, 2014 @ 7.30 PM

Ticket Price: $20 (children free and encouraged)

Venue: Skulpt Personal Training, 103 Murphy St Richmond

Charity: All proceeds go to Cystic Fibrosis Victoria

I’M READY TO BE INSPIRED