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UNDERSTANDING THE WHY WILL MAKE THE WHAT SO MUCH EASIER

UNDERSTANDING THE WHY WILL MAKE THE WHAT SO MUCH EASIER

Dan Keegan | Owner Temple Gym

“Stay focused and continue to progress with direction and certainty that you are on the right path”

Understanding the reason WHY we do something to give us a desired result, will make WHAT we are doing so much easier. But if we are unsure of the reason WHY we are doing this specific action, we may lose focus and divert from the original plan and therefore not reach the desired outcome. 

If you go from doing nothing to something, you will get results but lets get you the best results

As the old saying goes, “there are plenty of ways to cook an egg” and this saying is true, but there will tend to be a more efficient way for everyone dependent on their goals. 

Knowing which way will be best for you isn’t always as straight forward as it seems; this is where trial and error comes into play as every single person is made up differently. 

If you have 2 people who are the same age, same weight, same height and looking for the same goal will not necessarily mean they will need to do the exact same thing to get the same result, but there is a way for us to find out. 

How to work out what is best for you

The only way to truly know and gain knowledge with how you are going is to track and monitor your progress, you can either do this yourself or seek a professional to do this and explain it for you. 

Do your research or seek an expert for safety and guidance

So, you can go and do the same routine as your mate, or get a plan off the internet to do, just make sure you monitor your progress and understand the reasons why and make the appropriate changes that will progress you to your results. 

 

Need help with a proven system, see below and shoot us an enquiry.:

PERSONAL TRAINING

 

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THE TRUTH BEHIND EFFORT

THE TRUTH ABOUT EFFORT

The Truth Behind Effort In Your Training

By Lorenzo “Enzo” Pacis

Is your training and intensity aligned?

One can easily say that they exercise/train a certain amount of time per week.

However, what if I asked you, “how hard are you training during those x amount of sessions per week? If your answer is, “till your arms and legs fall off”, then perfect! But if your answer is, “I don’t feel sore at all”, or “I can push the weight another 10 times, no problem” , then we have a problem…

The effort that you give in training is just as important as the load that you’re pushing, and even more important that you execute the exercise with safe and proper technique to avoid any injury setbacks.

Someone can easily say that they completed 10 x reps of 100 kg Back Squats the other day, but what matters is whether it was a walk-in-the-park or what is like a trek up Mt. Everest. Effort really does matter in training. Do not be one of those kids swinging weight left, right, and centre with no regard of their own technique and safety. Sure, that deadlift was an effort, you can see it in their faces. Sure they managed to get the weight up and finish it off, but was their form the best?

But how to you gauge effort?

You can’t, really. Its all subjective, but one can tell if someone is giving it their all. However, my subjective gauge for effort that I use on myself is, if you will be completing 12 x reps of an exercise, for example, by the 9th-10th rep, you should be slowing down significantly trying to finish off. You’ll know when you feel it. You slow down due to fatigue but you’d want to go that extra mile. However, sometimes I observe people easily completing the set amount of repetitions but say that it was hard! Well, it didn’t look it! Crank the weight up! Progressively overload the crap out of your program!

Don’t be scared of giving it that little bit more push. After all, nothing ever grows in your comfort zone 

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LOOKING TO GET RESULTS, READ THIS!!!

LOOKING TO GET RESULTS, READ THIS!!!

Dan Keegan | Owner Temple Gym

“Unlock your true potential with New Wave”

The New Wave product has started in emphatic fashion with clients following their structure and protocol seeing some amazing results already in the short period that the system has been running. 

 

A few of the key factors to the success of the program is: 

  • The implementation and roll out phase of the product: 

This program was specifically designed with the purpose of bringing unrivalled value and results to more people. In a world where personal training can be a little out of reach to obtain the best results, New Wave has been designed to get you those results in a way that is cost effective and therefore more accessible to more people. 

  • Goal setting and Personalised plans 

We get to know you and what you are looking to achieve in the initial phase before we even implement a strategy to get you your best results. 

A one on one consultation will take place with your trainer to go over exactly what you are looking to achieve, any allergies, injuries, activity level etc. From here your trainer devises a plan to suit your goals and have it ready for you on your platform before you book your first session. 

  • Online tracking system 

This is where you will track your workouts, follow your plans, record your nutritional intake and find tips and industry insights. 

The platform then allows our trainers to see how you are progressing and any inconsistencies that may need to be addressed 

Who is New Wave for:

  • New Wave is goal specific 

Whether you are looking to become a professional athlete or lead a healthier lifestyle, the program will help you achieve it. 

Keep in mind our trainers are realists and will provide you with real insights, for example if your goal, timeframe and days allocated to train are not in-line then we will guide and advise you with what you may need to do differently in order to get to your specific goal 

Some of the amazing results so far: 

  • Client 1: Looking to build muscle and strength 
 Before After 
Weight 61kg 67kg 
Chest 88cm 89.5cm 
Bicep left 27cm 30cm 
Bicep right 26.5cm 29cm 
Thigh left 49.5cm 53cm 
Thigh right 49cm 51cm 
Bench press 1RM 42kg 84kg 
Deadlift 1RM 32kg 84kg 
Squat 1RM 28kg 112kg 

 

  • Client 2: Looking to build muscle and strength 

 

Before  

After 

Weight 

60kg 

63kg 

Chest 

86.5cm 

89.5cm 

Bicep left 

27cm 

27cm 

Bicep right 

26cm 

26.5cm 

Thigh left 

46cm 

48.5cm 

Thigh right 

47cm 

50cm 

Bench press 1RM 

42kg 

70kg 

Deadlift 1RM 

28kg 

98kg 

Squat 1RM 

21kg 

84kg 

 

If you are getting into training, hit a plateau or want to take your training to the next level then this could be just what you are looking for. 

For further information and pricing, see the link below:

PERSONAL TRAINING

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GAINING MORE WITH TRAINING PERIODIZATION (part 1)

GAINING MORE WITH TRAINING PERIODIZATION

“Ever feel like when you walk in the gym and begin your gruelling training regime that you don’t seem to be getting anywhere?  ”

Do you feel like you’re just repeating the same thing over and over again- the same reps, the same amount of sets, the same exercises, the same movement range?  

Do you feel that you’re just getting more and more fatigued in your training that you tend to lose motivation, lose focus, and lose all hope in ever progressing? 

Well, I see your problem here.  

Your training does not seem to incorporate the concept of VARIATION, either in the intensity, volume, range-of-motion… I could go on! Your body has adapted to your current way of training. I can predict that when you first started training, you felt sore, tired and aching all over. But over the course of your training, your body adapted to the stimulus and stress of your training that you became stronger, fitter, more agile, etc. You were in awe of what you were able to achieve but continued doing the same thing…because it worked. Ah-ha! This is where things begin to plateau. And believe it or not, there is an easy way to fix this problem…Periodization

Periodization is a way of planning your training and involves progressively cycling specific phases/blocks of your training, depending on what your goals are. This is a great way to add variation to your training without thinking too much (unless you’re an athlete, then this is a whole new level/type of periodization).  

So how can you phase/block-out each week of your training into weekly blocks? 

Well, first you do not want to get too carried away with your training and head straight to the big-boy weights! You have to build a foundation before you progress there. After all, you have to learn to walk, before you can learn to run, right? Generally speaking each week/block can be divided into these phases: 

  • Anatomical Adaptation – building the foundations of training and exercise, adding stability to your joints and supporting structures. 
  • Muscular Hypertrophy/Progressive Overload – building muscular mass and size, increase storage capacity of muscles.
  • General Strength– increase contractile links in the muscle tissues to be able to lift at a higher intensity…getting strong! 
  • Specific Strength– building strength catered toward the preparation of the body in the range-of-motion of the particular sport or activity. 
  • Active Rest– decreasing the intensity of your training to allow your body to recover. This could also involve working on stability, changing up the tempo/rest time, range-of-motion, etc. 

How can your periodise your training without thinking too much, you ask? Keep a look out of for Part 2 as I will be discussing one Periodization model that will make training easy to track, and lead to the gains you’ve always wanted! 

Stay tuned, folks! 

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NEW WAVE TRAINING SYSTEM BENEFITS

NEW WAVE TRAINING SYSTEM BENEFITS

Dan Keegan | Owner Temple Gym

New Wave Training System Benefits

“Unlock your true potential and get the results you deserve”

We have been through what the system entails and the key features, how are these features going to benefits you and help you get the results you deserve:   

One of the things we wanted to achieve was a system that would look after our clients around the clock, we want to be there for you every step of the way.   

Yes, we are with you when you are at the gym, but what about the rest of the time?   This is where we have come up with features set out to benefit you with solid data and taking out the guesswork.   

  • Are you achieving what you set out to achieve?
  • If so, do you know how you got there, and therefore how you are going to maintain it?
  • If not, what do you feel is holding you back? 

These are all questions we have asked ourselves in the process of building a new and very innovative training system. We have broken down the barriers that may stop the everyday gym goer from getting the results they deserve. 

We know the system has some amazing features like: 

  • Personal training
  • 24hr Gym membership
  • Personalised plans
  • Online training and tracking system

(refer to “welcome to new wave blog” for further information) 

Apart from the amazing features, here are a few of the key reasons you will be successful: 

Education: (knowing how to perform exercises, make healthier choices and why you are doing it) 

Through a personalised journey that will feature personal training, regular check-ins with your Temple trainers and an online training system, you will be educated, supported and guided through a fitness journey that will not only take care of you whilst you are in the gym but we will be with you wherever you go. Questions or queries will be answered daily as we move to a streamlined system which is set out to do one thing, GET YOU RESULTS.  

Accountability and motivation: (through the tough times, we will be there to help and keep you accountable) 

We understand that everyone has busy lifestyles and that sometimes health and fitness takes a back seat, however without your health and fitness, everything else will not be as efficient.  

This is where we come in, to produce guided sessions and regular check-ins to keep you accountable to your goals, with adjustments made as we go along to best increase your chances of success. 

Affordability: (This is a major reason most general gym enthusiasts are not getting the help they rightfully deserve) 

If Personal training was included in your membership, would you take advantage of it to get your best results? 

We believe affordability is a major reason every gym goer is not utilising a Personal trainer and a major reason we see so many people come and go without getting results, because they simply don’t know how and cannot afford it.  

We have come up with a solution that brings education, motivation and accountability to your sessions with a very, very affordable, all-inclusive price point. 

PACKAGE OPTIONS AVAILABLE: 

PERFORMANCE: $134.95 

Includes: 

  • 5x PT sessions
  • 24hr gym access
  • Personalised plans
  • Online training and tracking system 
  • Regular check-ins

ENHANCED: $89.95 

Includes:   

  • 3x PT sessions   
  • 24hr gym access   
  • Personalised plans 
  • Online training and tracking system 
  • Regular check-ins 

LIFESTYLE: $64.95 

Includes:   

  • 2x PT sessions   
  • 24hr gym access   
  • Personalised plans   
  • Online training and tracking system 
  • Regular check-ins 

Contact the Temple Team to secure your spot “first release is very limited” 

Info@templegym.com.au 

(07) 5562 0715

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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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