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.

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




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.:






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 










Bicep left 



Bicep right 



Thigh left 



Thigh right 



Bench press 1RM 



Deadlift 1RM 



Squat 1RM 




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:





Dan Keegan | Owner Temple Gym

How to eat chocolate without piling on the pounds this Easter 

Easter is once again upon us and for many people it is a time when a little more chocolate than usual is consumed.  

Chocolate gives many of us pleasure mainly because it has physiological effects that make it very addictive. 

Different types of chocolate provide different health or non-health benefits with one of the ingredients being cocoa, this is a great source of iron, magnesium, manganese, phosphorous and zinc.  

Dark chocolate has a high level of cocoa and there is some evidence to show that small amounts may reduce the risk of heart disease. This is because of the presence of flavonoids– a type of plant chemical. 

Flavonoids are said to be a powerful antioxidant with anti-inflammatory and immune system benefits. Health benefits include better blood sugar control and better insulin sensitivity – which are both indicators of protection from diabetes. 


Is one chocolate really better than the other? 

Even with this evidence, few neutral studies have been done, and work has only ever been done over the short term. 

There is also the issue of the other ingredients apart from cocoa – your average Easter egg is likely to contain more sugar and saturated fat than plain cocoa. 

There’s also the fact that there is little or no nutritional benefit to standard milk chocolate. So the only reason to eat it is because it tastes good. 

But whether its dark, milk or white, if you only binge on it once a year, the type of chocolate is not going to make much difference. What matters most is the rest of your lifestyle – what your diet is like over the rest of the week, and how much you move around and exercise. 


What to do this Easter? 

Dark chocolate seems to provide several health benefits over milk or white chocolate (High Cocoa levels, flavonoids etc) but if you are only consuming Chocolate at Easter or on the odd occasion, these benefits won’t really come into play.  

There have been studies conducted that show the benefits of light exercise when consuming chocolate which showed a much lower spike in blood sugar than those who didn’t. 

The takeaway: 

Stick to your healthy eating around eating Easter eggs, eat dark chocolate for a small health benefit and incorporate light exercise to enjoy your Easter guilt free. 




“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.