leg press

Leg Press Benefits


Tips and Technique for the Leg Press 

“The benefits of utilising the leg press in your training routine”

The Leg Press is a machine-based exercise used to build hypertrophy in quads and improve strength in your squat. While the leg press is not a substitution for squatting, it can help beginners establish greater leg strength and growth. Additionally, the leg press can aid advanced lifters in achieving higher amounts of training volume to simulate growth while minimizing additional wear and tear on the body. When executing the leg press, it is essential to build good form and develop good mechanics rather than press a large amount of weight. 

Tips & Technique:

Some killer points from our head trainer @shannonbell24 on the good old leg press

  1. Keep your feet high up with approxanitly. 3/4 up the plate.
  2. Brace your abs and keep your back flat on the back support cusion.
  3. Lower the weight slowly, until your knee’s are just below 90 degree 
  4. Push through heels 
  5. Keep your knees tracking inlined with your toes with deviating inwards.
  6. Do not lock out your knees at the top of the press. 

*You should have NO back or joint pain meaning your knees, back and hips.




Written by Lorenzo “Enzo” Pacis

“Tips to enhance your lifting performance .”

  • Every wonder why you do not seem to get the most out of your training?
  • Do you find that your compound lifts are lacking in strength, form and efficiency?
  • Is the rising frequency of injuries setting you further back from your goals?

One of the main reasons why the above questions could relate to you is because you could be lacking in STABILITY, MOBILITY, or even both!

Maybe you’re not getting deeper in your Squat. Maybe you have difficulty getting the bar above your head in the Overhead Squat. Or it could be your lower back is hurting more during your Deadlift as opposed to your Glutes.

Your performance could be suffering or lacking in improvements as a result of poor mobility and stability. But what are the differences between these 2 definitions?

STABILITY, in exercise and anatomy terminology is the ability to maintain control of a joint movement or position by proper co-ordination of the surrounding musculature and neuromuscular system. So it seems straight forward that a joint that can maintain proper alignment, while co-ordinating it’s surrounding muscles to execute a movement has better STABILITY than one that is not, correct?

MOBILITY, on the other hand, is the ability for a joint to move freely, uninhibited by the surrounding tissues (muscle, tendons, ligaments). Someone can have superhuman strength in a Squat at the lowest point of the exercise (the bottom) because they have good joint range-of-motion and MOBILTY.

Flexibility can get mixed up with Mobility, though. Someone with good flexibility doesn’t necessarily denote good mobility, as it does not relate to good strength, balance and co-ordination.

So based on the definitions above, it is so important to have good stability and mobility to perform your utmost best!

Allow your body to move freely without restrictions, the sole purpose it was made to do. Without good mobility and stability, you could be using muscles that were not made to function that way you want it to, or even worse, could be compensating by placing a heavy load to an area not made for that load!

Each major joint in the body serves a purpose, either to provide Stability or Mobility.

Injuries occur when a Stability joint is called in to Mobilise. Also if a Stability joint is made stiff and ‘immobile’, the load placed will present stress to another joint.

A great example is when your upper back, Thoracic Spine (Mobility joint) becomes stiff through your occupation (and other factors I won’t delve into). When load is placed to that area, most of the load will divert to your Lumbar Spine (Stability joint), cue in Lower Back Pain.

So allow your Mobility joints to move freely. Allow your Stability joints to serve it’s function. Work on some drills that will enable you to improve your joint mobility. Include some exercises into your program that will enhance and increase the stability in those joints.

If you’re unsure on where to begin, please come and see one of our friendly trainers who will gladly assist you in including these into a program!

Happy training!

Lorenzo Pacis




Dan Keegan | Owner Temple Gym

Be optimistic with your goals, just remember the steps to get there 

A new year is now underway and although we shouldn’t necessarily wait for a new year, a lot of us seem to take this as a time to start something new, shake a bad habit or simply up our game. 

The positive effect of these changes can be AMAZING, but unfortunately for most of us the changes simply don’t last and we find ourselves slumping back into the same patterns with the same bad habits, this has a very negative effect on us. 


Don’t set a goal and try going straight to the end result, it more than likely won’t last!! 


A perfect example is giving up smoking, most people go from smoking everyday to nothing and wonder why they have cravings and end up smoking again.  

It is very hard to go cold turkey so start by having a few less a day and cut out a few days a week, all of a sudden you are cutting down considerably and are well on your way to quitting. It may take 6 months or 12 months depending on the person but with planning and consistency it will happen and be an easy transition by doing it the right way. 

Optimism is what drives us to be better but used without planning, optimism can be our biggest downfall. 


fitness sugar



“Written by Carlo Alimboyong, AEP”

Interesting facts:
• Sugar is linked to the inflammatory response that is considered to influence mood, and even the course of some diseases
• There is currently studies that are investigating whether Diabetes increases the risk for conditions like Parkinson’s Disease and Multiple Sclerosis
• An interesting study compared the differences between a high-sugar + high-fat diet and a high-fat diet on the effect on BDNF (low BDNF is linked with depression) levels in rodents. The rodents that were fed a high-sugar + high fat diet showed a decrease in BDNF levels

The problem.
Sugar is EVERYWHERE. We need to think beyond cutting back on deserts, and now start to think about the secret sugar being put onto our plate at a restaurant. These are called added sugars.

Added sugars, also known as processed sugars, are not developed by nature. are a common ingredient to enhance the flavour for most foods. Examples include; dextrose, maltose, high fructose corn syrup, sucrose, to name a few.

Examples of hidden sugars in some common food:
• tomato sauce (27.5g/100g)
• cordial (24.6g/100ml)
• chocolate (62g/100g)
• French salad dressing (3g/tablespoon)
• some breads
• some frozen meals
• some muesli/granola bars

Be weary of the flow on effects of a high sugar diet.
An even bigger problem is the concern that a high sugar diet can lead to becoming overweight. There is the thought that individuals who have a high intake in refined sugars are also more likely to consume processed foods. This leaves your body undernourished and leads to overeating. Becoming overweight with MS can lead to increased inflammation, fatigue, vitamin D deficiency and depression.

How much added sugar is allowed?
The American Heart Association (AHA) recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calories allowance. For most women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar (25 grams). For men, it’s 150 calories per day, or about 9 teaspoons (36 grams).

What you can expect after reducing your sugar intake.
• Improved mood and mental health
• Stabilising your energy levels by controlling insulin release after blood sugar spikes
• Improved digestion by not inducing gut inflammation
• Reduce your risk of developing cardiovascular disease
• Manage your bodyweight through controlling calorie intake

Tips to reduce your intake.
1. Start reading labels. Most processed foods contain high fructose corn syrup, or some form of processed sugar.
2. Be weary of Fat Free and Low Fat options. These usually contain extra sugar to make them taste as good as their full fat equivalents!
3. Take it out of your coffee
4. If you get a craving – have some water instead!
5. Consider a dietician if you need further help

Young women take a rest at the gym


“How it can effect you and some ways to improve your zzzzzzz’s”

Written by Carlo Alimboyong, AEP

Sleep is the elixir to life! But are you aware of how the overtired brain can make us vulnerable to diseases such as cancer and diabetes? This article will give you some insight into how important a good night of sleep is for you.

Interesting facts:
• Stuck on something? Sleep on it! Sleep has the ability to improve cognitive ability, such as working memory and puzzles/problems

• A person who has been awake for 20 hours has the same physical and cognitive impairments as a drunk individual

• Poor sleep can impact physical functioning by 20-30%

• Exercise can improve your total sleep time

Biochemistry and sleep:
Melatonin: Incandescent light bulbs and screen usage suppresses melatonin. Melatonin is the neurochemical in the brain that helps establish the conditions for sleep, such as drowsiness and a reduction in core body temperature.

Leptin and Ghrelin: Both control appetite and weight; Leptin tells our brain we’re full. Ghrelin does the opposite; it causes hunger. With less sleep, Leptin increases and Ghrelin decreases. There is evidence to show that people who sleep 4-5 hours consume 400-500 EXTRA calories.

Natural killer cells: a study that deprived individuals to less than 4 hours of sleep showed a 70% reduction in natural killer cells – cells which are important for fighting cancer. Natural killer cells have also been thought to be important for the immunoregulation of multiple sclerosis disease progression.

Ways to improve your chances to fall asleep:
Regularity – fall asleep and wake up at the same time everyday

Stimulus control – put down your phones/tablets 1 hour before bed! Alternatively, you can use the “Nightshift mode” on iPhone. Dim the lights around home 1 hour before bed time

Core temperature – your body has a better chance of falling asleep when your core temperature drops (approx. 1 degree C). You can do this by having a cool shower, or adjusting your temperature




“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! 




Dan Keegan | Owner Temple Gym

If you fail to plan, you plan to fail

“Do you ever feel like you are getting nowhere and don’t know why? ”

They say if you do the same thing over and over then you can’t expect a different result, they also say be consistent and the results will come. What do you believe in this scenario?

Both and here is why: 

Let’s put this into perspective from a gym training point of view (but know this is relevant to anything) 

If you go to the gym and do the same thing without planning and tracking your progress, then you can’t expect a different result to the one you are getting. 

If you plan to do the same routine for a period whilst tracking your progress and changing your routine after that period depending on the results you have achieved, then you can be confident that you will make progress and can stick to the process. 

The key here is planning, tracking and analysing over a certain period. 

Click the link below to find out how tracking your workouts will benefit you 


Do you plan what you are doing and log it to see your progress? Let’s delve a little more into this aspect: 

If you are planning without tracking your progress, how do you know if the plan is working? 

Planning will help you create structure (which is very important) but to maximise the benefits then tracking your workouts and analysing the data over a certain period is the way to go, this will tell you where you have hit plateaus, become stronger etc and will shape further programming dependent upon your goal 

Putting it all together: 

There are a few ways to start, either program your own program if you have the know-how, or consult a professional to help you construct a program specified to you and your goals.  

Click the link below to help ask yourself the right questions when setting up your program: 


The planning should include scheduled program reviewing and measuring. For example, every 4 to 8 weeks you would review your program, take measurements specific to your goals and either move to the next phase or continue with the same phase. (this will be dependent on your goals and data captured) 

Make sure you have a good system for tracking and scheduling. 

The days of using spreadsheets are long gone, there are platforms available that will track your data, give you tips and techniques on chosen exercises and allow you to review and analyse.  

Looking for a great, new age platform? Ask the Temple team for access to their all-in-one training and tracking system. 

Using a planned process will make your time in the gym extremely beneficial and you can rest assured you are making the right decisions for you (data doesn’t lie) 

Key takeout’s: 

  • Plan a program to last a specific timeframe (4 to 8 weeks) Seek help if help is required.
  • Collect as much data as you can about yourself (training, nutrition, measurements, steps etc)
  • No more using spreadsheets that actually make things harder. Use an advanced training /tracking system (for access to the Temple platform, see one of the team)
  • Scheduled reviewing (every 4 to 8 weeks) analyse your data and only change your programming to suit your goals 

Need help: 

The Temple team have devised a system that will take care of every aspect of your training including your 24/7 gym membership and personal training for one very affordable price point. 

For further information, click the link below: 


To get started click the link below and fill in your details to secure your spot (the spots are very limited) 


Incline Barbell Bench Press Finish



Dan Keegan | Owner Temple Gym

Bench Press Benefits

The bench press is a tried and tested exercise that is used in any variation of exercise, the bench press has so many benefits and they don’t just relate to body building. 

If you are not utilising a form of bench press in your routine, here are some key factors why: 

Upper body strength: 

The bench press is a compound movement and therefore recruits more than just the Pectoralis muscles, you will see a massive increase in strength by utilising a variation of the bench press. 

Some of the muscles activated throughout this movement are: 

Minor and major Pectoralis are the main movers and are heavily recruited throughout each variation of the bench press. 

Anterior and Lateral Deltoid are heavily recruited throughout the movement and help lead towards a well-rounded shoulder. 

Long, Lateral and Medial Triceps are another heavily recruited muscle group throughout this movement and help to grow the major muscles in your arms, the Triceps. 

The core, lats, traps and rhomboids are all activated throughout this movement and lead to better posture and stance. 

Bone Density: 

A major benefit that you can get from doing bench presses on a regular basis is that it helps to increase the health and strength of your bones. This is because the bench press is considered a weight bearing exercise, and weight bearing exercises have huge bone building benefits. 

Weight bearing exercises such as the Bench Press forces you to hold up an increased amount of weight or pressure with your bones.  

When you do a weight bearing exercise, the extra weight which your bones hold up, which in this case are the bones in your arms, shoulders, chest, and back, forces the cells in your bones to go to work. These cells are known as osteoblasts and they are what are responsible for creating new bone cells and laying them down both on and within your bones.   

Joint Health: 

The Bench Press helps to maintain the health of your cartilage. As you age, the cartilage in between your joints starts to deteriorate and wear down, something that can cause a lack of motion, severe pain, and things like osteoarthritis.  

This is partially due to old age, but it also has to do with a lack of motion. Your cartilage is like a sponge with fluid in it, fluid that nourishes your cartilage and keeps it healthy. There is a problem though, which is that the fluid needs to be replaced on a regular basis in order to keep nourishing your cartilage. Since your cartilage is like a sponge, the nutrient depleted fluid needs to be squeezed out, that is then replaced with brand new nutrient rich fluid. 

If you want to prevent joint issues and cartilage deterioration, then bench presses are for you.   

Pushing Power: 

Pushing power is great for gym workouts as it helps with all kinds of exercises, which in turn makes you stronger and therefore helps you get more results, but the benefits run deeper than just more efficient and beneficial workouts. 

Increased pushing power helps in everyday life, we push an array of things in everyday life, as simple as a shopping trolley through to heavy items. The Bench Press will definitely aid you in these processes. 

Some of the different Bench Press variations include: 

  • Flat Bench Press 

The flat bench tends to build mass over the entire Pec. 

  • Incline Bench Press 

The Incline bench tends to have more of a focus on the upper chest and puts more emphasis on building this portion of the pec.  

  • Decline Bench Press 

The decline bench tends to have more focus on the lower pec and is key to bringing up a lagging lower chest. 

Try these out next time you are in the gym and please ask for assistance if you are unsure of the correct technique. 






Dan Keegan | Owner Temple Gym

Prime Smartstrength Technology (part 2)

“The findings from the study show Prime is not just innovative but also gets you better results.”

R.I.S.E. (Research Institute of Sports Engineering), a 3rd party sports engineering research group recently performed a study on PRIME’s SmartStrength technology.    

Among the findings, the study showed that using PRIME’s SmartStrength technology demonstrated a significant improvement in maximal force output at all angles vs. a non-adjusted resistance curve protocol.

Click the link below to view the entire R.I.S.E. study.    


Does your gym have Prime?

Contact Temple Gym to get started using the future of strength equipment today.    




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. 




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

ENHANCED: $89.95 


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

LIFESTYLE: $64.95 


  • 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” 


(07) 5562 0715