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WELCOME TO NEW WAVE “Your Complete Training System”

WELCOME TO NEW WAVE

Dan Keegan | Owner Temple Gym

Welcome To New Wave

“Your complete training system”

NEW WAVE TRAINING is an industry first for the fully operational 24hr gym market and something we are very proud to bring and release to our Temple community. 

After looking at a national system that churns and burns Personal Trainers in an industry where the everyday person cannot afford to use them, we have come up with a solution that will not only give you the motivation and push that so many need, but the results you deserve. 

The beauty of this system is the all in-one price point and the personalised service and support. (you will not find a better product on the market or a more affordable way to get your best results) 

Here are the key features: 

Initial one-on-one consultation and periodised plans- 

We need to know your specific goals and WHY this is important to you. With anything you have your good and bad days, knowing you have a plan specified to your goals and knowing WHY you need to achieve them is an important aspect to help you push through those tough times. 

From here we will complete testing, run through the specifics of the system, minimum requirements and you will receive your periodised plan before your first session with your trainer.

Personal Training Sessions- 

When you arrive for your first session and beyond, you will be greeted by your trainer for that session and do your program, your trainer will be there every step of the way to guide, assist and demonstrate the knowhow and knowledge they possess. 

The sessions will have a maximum of 3 people in them and everyone will be working on their own periodised plans, (get ready for results) 

24hr Gym Membership- 

The Temple team will educate you along the way in your sessions and you will have every exercise demonstration you need in the online platform to make the training you do outside of your personal training sessions successful. 

Online Training Platform- 

This system has been 3 years in the making and we are very proud to release this product to our NEW WAVE TRAINING members, you will receive regular updates and exercises as well as a place to track everything. 

The key features of the platform are: 

  • Data tracking- All of your data will be tracked in this one supercharged platform from logging all of your nutrition, exercise routines and steps to give your trainer the correct data to make informed decisions on your programming
  • Exercise library with hundreds of exercises
  • Recipe library with hundreds of healthy recipes in all different Kj ranges
  • Access to your trainers and the Temple team with a messenger system 
  • Newsfeed with regular vlogs, blogs and exercise videos 

Regular Check-ins with your trainer- 

We will have you check-in officially check in with your trainer every 6 weeks to run through and adjust your programming accordingly. 

Your data being tracked in the online platform with ensure our trainers will pick up any patterns or trends that may be inhibiting you so they make the best possible decision for you to achieve your goals. 

 

The package options available are:  

(please note these packages include all of the above features) 

Performance membership- Everything included and 5 PT sessions $134.95 

Enhanced membership- Everything included and 3 PT sessions $89.95 

Lifestyle membership- Everything included and 2 PT sessions $64.95 

The first release is now open for sign ups and there are limited spots, contact the Temple team to find out more and book your spot. 

 

What Makes a Good Trainer | Temple Gym

WHAT MAKES A GREAT TRAINER

WHAT MAKES A GREAT TRAINER

Lorenzo Pacis | Temple Gym

What Makes a Great Trainer

“Coaching is unlocking a person’s potential to maximise their growth.”

Now, I’m not going to take full credit for this quote that struck me hard.

I was going through the Instagram of a long time friend of mine, who also happens to be an Exercise Physiologist/trainer in Sydney. He quoted a man named John Whitmore who said this quote regarding the topic of ‘coaching’:

“Coaching is unlocking a person’s potential to maximise their growth.”

Being in the industry that I am in, along with other Exercise Physiologists (EP), this is where we as EPs can utilise our years of training and education from University to regurgitate what we’ve learnt to those who seek help from our services. As EPs, we are trained to educate, motivate and inspire others to live a healthier and active lifestyle. But there can be a difference between an effective Exercise Professional and Educator, to those who cannot lead those in the right direction.

So what makes a GOOD COACH/TRAINER?

These are the number of qualities that I believe, make an effective trainer:

Motivated

A coach represents someone who is motivated to help those who seek guidance. They have a solid foundation of knowledge and understanding of the key concepts that will help lead their clients on the right direction.

Inspiring

A coach continuously inspires individuals to become the best version of themselves. They remind them of their goals in pursuit of excellence.

Educated

A coach is able to apply their knowledge and put it into practice. They are able to provide valid and evidential reasoning behind exercise and its benefits for an individual’s goals.

Accountable

A coach understands an individual’s strive for excellence and sets themselves accountable for their results and successes in their journey.

Friendship

Despite the hardship of training and maintaining utmost professionalism, coaches also are able produce, maintain and continue a friendship with their clients in and out of the gym.

What Makes a Good Training Program? | Temple Gym

WHAT MAKES A GREAT TRAINING PROGRAM

WHAT MAKES A GREAT PROGRAM

Lorenzo Pacis | Temple Gym

23 February 2018

What Makes A Great Training Program!!!

Especially here on the Gold Coast, the gym and exercise culture as grown, significantly as result of multiple factors- social media being one of the major culprits.

And with the huge influences of Facebook/Instagram models, this led us to invest so much of our waking hour on our phones trying to figure out how to be and look like our so-called ‘idols’. Whatever your motivation is, we all have to start somewhere,  right?

For any beginner, amateur of even regular gym/fitness goer, you’re probably asking these questions:

Where do I begin?

As you can see, I’ve only put one question, despite me emphasising the word ‘questions’ above. I believe this is the ONE question you should be asking, regardless of your experience level. I am not going into huge detail but I just want to highlight the 3 KEY POINTS to a GREAT PROGRAM:

Consistency/Compliance

Wherever you may be starting, one must comply to the program given to them and consistently adhere to the training you’ve committed to. This goes hand-in-hand with commitment. Without this, you’re not going to be where you would want to be. We all tend to drop off every now and then, which is purely human. The important thing to do is get yourself back up on that horse and continue your journey.

Form/Technique

The saying goes, “it’s not all about the quantity that you lift but the quality. Never sacrifice your form over the weight.

Pretty much common sense.

Do not lift a weight that your ego coerces you to lift. Focus on maintaining good form at a light weight/intensity. Not doing so will increase your risk of injury and delay your progress of becoming an Instagram model J. Have a trainer analyse your form/technique to see where you need ‘fixing’.

Progression

So you think adding 2 kg to your Squat in a year is good progress? And you think squatting or deadlifting with a rounded back at max weight is good progress? Sticking to the same weight, repetition range, exercises or routine for a long period of time will not increase your progress. Better yet, it will lead you to plateau and halt your progress toward your goal. Add variation to your program, mix up the weights/intensity, change up the repetition/volume, change the order of exercises, vary the tempo at which you execute each repetition of an exercise.

In addition to the these few variation variables, the best way to progress and see results quick is to UNDULATE YOUR PROGRAM.

Unsure of what this is and how this can help you progress…?

BOOK IN A SESSION WITH ONE OF OUR TRAINERS!

How important is TEMPO

[vc_row][vc_column][separator headline=”h2″ style=”center” width_style=”fullwidth” margin=”45″ title=”How important is TEMPO for weight training?”][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_single_image image=”6277″ img_size=”full” style=”vc_box_shadow_border”][vc_column_text]What is Tempo?

No it’s not the name of the gym!

It is the duration of each repetition of an exercise, the amount of seconds spent during isotonic (concentric/eccentric) contractions. I see a lot of people at the gym throwing weight like it was on fire, assuming that the quicker they do it, the faster they will get results… No, no, no! Don’t just go through the motions of performing the exercise by completing the set amount of sets and reps. Take into account the amount of time spend per each rep (time under tension (TUT)). Concentric Loading is still beneficial in creating muscular damage, but Eccentric Loading has been shown to create the majority of the damage during the set.

 

Why is Tempo so important?

Although Tempo does not take precedence over Progressive Overload or Mechanical Load (this is for another day…), it is still important in adding variation to your training. It leaves your muscles guessing, in order to adapt to the given stressor. Focus on increasing the TUT that your muscle tissues has to endure.

 

How can you incorporate Tempo into your training?

Simple. As above, Tempo is the duration of each repetition. Each repetition is composed of a 1) Concentric Phase (muscle shortening), 2) Eccentric Phase (muscle lengthening), 3) Isometric Phase (increase in muscle tension without change in length) 4) Midpoint/pause.

Barbell Wide Squat

Sets 5 sets

Intensity 75 % 1RM

Reps 12-12-10-10-8

Phase Hypertrophy

Tempo 4010 (seconds)

4-  Eccentric contraction (lowering of the Squat)

0-  Lowest point of Squat (no pause)

1-      Concentric contraction (pushing bar up against gravity)

0-      Highest point of Squat (when knees are extended)

 

Give it a go, you won’t be disappointed[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text css=”.vc_custom_1452233897288{padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

5-day Free Trial

Let us help you get over your InGYMidation with a 5-day free trial of our gym. With this pass, you’ll get five consecutive days to try out a facility, meet our people and test out our classes.

If you like our fitness facility, then we will welcome you into our family with open arms. Simple fill in the form below. Strictly 1 x guest pass per person.[/vc_column_text][vc_column_text css=”.vc_custom_1452222599263{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

Try Before you Join

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ACHIEVABLE SUCCESS

[vc_row][vc_column][separator headline=”h2″ style=”center” width_style=”fullwidth” margin=”45″ title=”Achievable Success”][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_single_image image=”6092″ img_size=”full” style=”vc_box_shadow_border”][vc_column_text]There are a lot of ways success is taken into account, for example someone may be a businessman/woman earning a lot of money, another person may have a loving family but be living week to week, another may train hard every day and look fit and healthy, what makes us successful is what we deem success to be, not your mate and not a family member but “YOU”.

 

This brings me to a major point about achieving success, are your goals to get you to your desired success achievable in the timeframe you want them to be?

If you can answer this question whole heartedly with the focus, commitment, passion and drive to achieve this you will succeed, right?

 

Lets go back to timeframes for a minute-

No matter how focused and committed you are, you may still not succeed if the timeframe to achieve your success is wrong. For example, if you want to lose 15kg in 1 week, this is unachievable, on the other hand if you want to lose 15kg in 10 weeks this will happen with the right focus and commitment. The balance of timeframe, achievability, focus and commitment has to make sense to work.

 

If you know what you are doing and fit the mould above, congratulations! If you are unsure about any of this, seeking advice from a professional (Trainer, EP, Nutritionist, Life coach etc) to make sure your goal is achievable in your desired timeframe and set you in the right path for success.

 

We wish you luck on your path to ACHIEVABLE SUCCESS.

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5-day Free Trial

Let us help you get over your InGYMidation with a 5-day free trial of our gym. With this pass, you’ll get five consecutive days to try out a facility, meet our people and test out our classes.

If you like our fitness facility, then we will welcome you into our family with open arms. Simple fill in the form below. Strictly 1 x guest pass per person.[/vc_column_text][vc_column_text css=”.vc_custom_1452222599263{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

Try Before you Join

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Muscle Building

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Muscle building for beginners

Once mastering the correct technique and strengthening the communication between mind and muscle, then you are ready to begin building muscle. The neurological system together with lifting technique can be a difficult and complex system to comprehend, however once you are aware of the vast amount of health and lifestyle benefits it can produce, your training will mean all the much more to you.

Now onto lifting… and there are many ways to get bigger, stronger, and fitter. The way that I have found works best for me, is to begin training with a weight that you can comfortably perform 12-15 repetitions to warm up. Then have a go at performing your next 3 working sets at weights conforming of 10, 8, and 6 repetitions, respectively.

During the initial month of training, aim to complete 3 full-body training sessions per week, incorporating squats, deadlifts, and bench press into your routines. Sticking to full body training initially will assist in preparing the body for split muscle group training, and avoid early fatigue. It’s optimal to perform free weight training during this period, to assist in building joint stability and functional body strength… Remember, building the basics will allow you to progress to more difficult exercises. However, without a trainer or training partner this can sometimes be difficult for beginners, therefore machine weights may be more appropriate to assist in building muscle before progressing to free weight training.

Continuing on from this period, you may begin to split your routine to focus on a selected muscle group each session.

Below is an example of what you you can do for your first month of weight training.

(Please remember all movements require the correct technique to avoid injury, I suggest consulting a fitness professional to ensure your technique is good before performing these exercises)

MondayWednesdayFriday
SquatsDeadliftSquats
Bench pressShoulder pressBench press
Lat pulldownSeated rowLat pulldown
Bicep curlTricep pulldownBicep curl
Standing calf raiseSeated calf raiseStanding calf raise

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5-day Free Trial

Let us help you get over your InGYMidation with a 5-day free trial of our gym. With this pass, you’ll get five consecutive days to try out a facility, meet our people and test out our classes.

If you like our fitness facility, then we will welcome you into our family with open arms. Simple fill in the form below. Strictly 1 x guest pass per person.[/vc_column_text][vc_column_text css=”.vc_custom_1452222599263{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

Try Before you Join

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AGE IS JUST A NUMBER

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Let me break it down

 First of all lets start by putting things into perspective, the average work life of someone is 15-65, which is 50 years of work, so for instance at 45 you still have 20 years of your work life to go, I know at first thought you may seem you are getting towards the end of your career (and if you are great, but for the average number of people out there this is not the case) or worse you may feel like you are stuck with your career because you are too old and cant change now, rubbish. Stopping for 5 minutes and realising you very well could have 20 years of your working life left (depending on your situation) puts things into perspective for you, do you really want to work for 20 more years unhappy when you could even go to university for 5 years and still have a great 15 year career ahead of you, doing what you want to do. I do realise there are certain careers that may not cater for this but you will be surprised once you look into your options, remember you as the passionate person behind this change and has to be extremely keen, optimistic and be able to take constructive criticism well (always remember from every failure you learn how to be successful)

EXERCISE, ITS IMPORTANT 

I see more and more people (baby boomers) joining my gym and getting fit and healthy on their own accord, not because their doctor said so, or they are worried about their weight, its because people are aware these days that exercise can provide a long healthy and prosperous life, when you see 70-80 year olds coming to the gym everyday religiously just reiterates that age is just a number not to mention all the research out there about the major health benefits provided both mentally and physically through exercise

 ASK YOURSELF THE QUESTION

Below is another prime example of a question people may ask themselves which can give them various different answers depending on their position to add value or willingness to learn.

 

How do I do what I am passionate about when my passion is basketball and I am 45?

This is a great question and one that is not straight forward, but one that you should ask yourself no matter your age. Let me explain further.

In this instance if this is your main passion and you believe you can add value to others then look further into it and ask yourself can I coach a team and add my knowledge to up and coming players, can I develop programs around certain skill sets needed to make an elite level of basketball or nurture young kids to become up and coming players, this may be you, on the other hand if you do not have the skill set to add value, your passion may be your hobby and you need to take up playing in the local competition with your mates. For you there may be a position in the company you work for that you would love and would find passion doing on a regular basis but you would have to study for 2 years to make it happen and you are not prepared to do this or feel you are too old, in this case talk to the appropriate person let them know of your aspirations and goals and strive towards them. (remembering how many years you have left in your work life).

 

I could talk all day about why people should or shouldn’t do something based on their age and more times than not when you put things into perspective, we talk about why people SHOULD do things. AGE IS JUST A NUMBER GUYS.

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5-day Free Trial

Let us help you get over your InGYMidation with a 5-day free trial of our gym. With this pass, you’ll get five consecutive days to try out a facility, meet our people and test out our classes.

If you like our fitness facility, then we will welcome you into our family with open arms. Simple fill in the form below. Strictly 1 x guest pass per person.[/vc_column_text][vc_column_text css=”.vc_custom_1452222599263{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

Try Before you Join

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Functional Fitness

[vc_row][vc_column][separator headline=”h2″ style=”center” width_style=”fullwidth” margin=”45″ title=”Functional Fitness”][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_single_image image=”6383″ img_size=”full” style=”vc_box_shadow_border”][vc_column_text]Here at Temple Gym we are strong believers of functional, movement specific training. With our trainers striving to perfect movement expect nothing but ultimate performance.

The Full Functional Fitness Experience

If you are looking for a place to get into shape, stay in shape or just have the option to train indoors and outdoors at your own leisure, Temple is the place for you.

Rooftop Workout Area

Our rooftop area has battle ropes, sled, kettle bells, plyometric boxes, cross fit rig, dumbbells, barbells etc, all in a very spacious area for you to utilise, with a view to match.

24-Hour Gym

Our indoor facility is fully equipped with all the latest strength, cardio and functional equipment.

Fitness Professionals

Temple Gym is also home to two of the coolest Exercise Physiologists, and a team of exercise instructors who are dedicated to helping you achieve your fitness goals. Our team and our members are family, and we want to see you achieve the best you can for better health and fitness.

Functionality is the key to a healthy prosperous life. We look forward to seeing you functionally fit, healthy and loving life.[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text css=”.vc_custom_1452222553299{padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

5-day Free Trial

Take a tour of our fitness centre, and enjoy a 5-day trial on us. Simply fill out the form below and come in during manned hours.

Your 5-day pass gives you access to our amazing facility and classes during manned hours. Sign up today and get started on a healthier happier life.[/vc_column_text][vc_column_text css=”.vc_custom_1452222599263{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

Try Before you Join

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Are you InGYMidated?

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Overcoming New Member Anxiety

For some of us, walking into a new gym can often feel a little… actually a lot intimidating! Searching the floor on your first day, you see members who appear to know the gym inside out, training hard, looking comfortable, and not a bit self-conscious. Then there’s you! As the new member it’s easy to sometimes feel lost, like all eyes are on you… don’t worry they’re not!

Walk in to Temple Like a Boss

Whether you’ve been to one or many gyms previously, each time can be daunting or exciting, or maybe both. Many gyms have their own culture, demographic, and overall feel to them, which can often determine your choice to join! Here at Temple Gym we open our doors to the whole community, inviting everyone to fulfill their health and fitness goals with us. We want to help you walk in feeling like a boss, whether it’s your first time or twenty-first time.

Become Part of our Family

To make you feel comfortable and part of the Temple family, we offer gym tours, discounted introductory training sessions with our very own exercise physiologists, female-focused classes, and above all a friendly, family atmosphere. Our equipment is suitable for beginners as well as the more advanced gym-goer, and if you required any additional assistance, our staff members will be happy to help.

Join Today

Make this year, the year you make a change. Give it a go! What’s the worst that can happen? Temple Gym prides itself on a team of fun, caring, and supportive individuals that can help you make your way to a better you!

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5-day Free Trial

Let us help you get over your InGYMidation with a 5-day free trial of our gym. With this pass, you’ll get five consecutive days to try out a facility, meet our people and test out our classes.

If you like our fitness facility, then we will welcome you into our family with open arms. Simple fill in the form below. Strictly 1 x guest pass per person.[/vc_column_text][vc_column_text css=”.vc_custom_1452222599263{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

Try Before you Join

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Temple Gym a Place to Worship and Heal

New family owned gym in Varsity Lakes has strategically partnered with exercise physiologists in order to offer a full fitness and rehabilitation centre.

Temple Gym, located at 2 Lake Street, Varsity Lakes recently opened their doors to their new fitness centre, which features a one of a kind rooftop outdoor workout area.

Temple Gym’s owner, Daniel Keegan is thrilled with the alliance and believes the partnership will allow them to service a number of market segments.

“We really wanted to set ourselves apart from our competitors, so when we met Tobias Atkins from Atkins Health, we knew we were on to a good thing.

“Tobias is an extremely passionate exercise physiologist and he has big vision for offering rehabilitation programs for the injured, athletes, those suffering from chronic disease and the elderly.

“On top of all that, he can offer expert personal training programs to individuals and groups, and because he is an Allied Health Professional, his clients may even be eligible for a rebate from Medicare or their private health,” explained Daniel.

Equally as thrilled with the joint venture, Temple Gym’s Exercise Physiologist, Tobias Atkins said that there was a relatively untapped opportunity in the Gold Coast market for his service offering.

“Most gyms offer personal training services, which is great, but an Exercise Physiologist has spent many years at university studying the human body and learning how exercise and diet can heal the body.

“We are recognised health professionals and we work closely with doctors, nurses and other medical practitioners in order to help rehabilitate those with weight problems, sports injuries, regular injuries, people suffering from chronic disease, arthritis, diabetes, cancer and depression … just to name a few.

“Aside from our specialised rehabilitation services, we offer structured and personalised personal training sessions.

“Temple Gym is really more than just a gym. We’re servicing a wide range of people, from your young to the young at heart, both male and female. We’ve simply got something for everyone,” said Tobias.

Temple Gym is a 24/7 fitness centre decked out with all the latest workout equipment.

Prices start from just $14.95/week, and we also offer discounts for pensioners ($9.95/week) and students ($12.95/week. Secure your membership at www.templegym.com.au or call 5562 0715.

Or come and celebrate the official opening of Temple Gym on Saturday 28th November 2015 at 2 Lake Street, Varsity Lakes. Take a look around our facility and meet our team. There will be heaps of giveaways.