Dan Keegan | Owner Temple Gym

Ready To Get The Results You Deserve?

“The results you deserve may be closer than you think. Unfortunately, if you don’t know the path, you may never get there. ”

What is your goal and WHY is it Important to you? 

This is an important aspect of getting results, your health and fitness is like any other aspect of your life, you have your good and bad days, if you have a strong enough WHY then you will be more determined, energetic and motivated to keep going and get off the couch to that next gym session. 

(a little tip, write your goal and reason “WHY” somewhere you can see it everyday, this will help motivate you) 

Now you have your goal and WHY it is important, what now? 

Now you are pumped and ready to go, lets put that extra energy and motivation to good use. 

Here are the key aspects we run through to get you started on an achievable path to success: 

Everyone has different lifestyles, careers, commitments and goals, so lets get planning. 

What is your short term goal (1-2mnths)- 

It is important to know this but also know realistic timeframes, you don’t want to set yourself up for failure by having an unrealistic goal. All good things come to those who wait and training is no different, it may not happen overnight but it will happen. 

What is your long term goal (6mnths +)- 

This should be a lead on from your short term goal, for example: 

  • Short term- train 3 times per week consistently, change nutrition by xyz and start building muscle etc.
  • Long term- train 5 days per week, have caloric intake and protein consumption at a certain level and gain 8kg of muscle etc. 

Are there any other barriers holding you back or that have held you back in the past- 

This is where you would have anything that can hold you back or stop you from training. From this exercise you will be able to work out which days you have commitments and therefore cannot train, and when you can commit to your training, put this up on the wall with your goal and reasoning “WHY” and you are nearly there. 

Previous or current injuries 

This is straight forward, you know your body and some of these injuries need to be managed whilst some need to be re-habilitated throughout your sessions. 

Occupation and activity level 

This gives a good guide as to how much cardio and high intensity work you should incorporate into your workouts and where your caloric intake should be to suit your goals. 

With your Nutrition, are you- 

  • Well informed
  • Know what to do but don’t do it
  • Need assistance 

You can make major or minor changes to your nutrition and it can make a major difference, you may be eating all the wrong foods and need to start moving to healthier options or you may be eating healthy options but need to change the serving size to suit your goals. 

Whatever the case may be, it can be done all in one hit or incrementally dependant on your goal and your commitment to achieve it. 

By now you have everything you need to achieve the results you deserve and for any help on the above factors or to join the most complete system on the market “NEW WAVE” contact the Temple team and we will be in touch. 


(07) 5562 0715




Dan Keegan | Owner Temple Gym

Prime Smartstrength Technology

“Fimd your Prime and maximise your training benefits”

Strength In Numbers. 

PRIME is changing the world of strength training equipment. Through a keen focus on craftsmanship and innovation, PRIME has created a portfolio of the most elite strength equipment in the world. The cornerstone of PRIME’s plate loaded and selectorized equipment is their patented SmartStrength technology.   



SmartStrength is a revolutionary built-in variable resistance technology. With SmartStrength, a user has the ability to move the peak resistance throughout the range of motion of an exercise, meaning, a user can train a muscle in the shortened position (end of the motion), medial position (middle of the motion) or lengthened position (beginning of the motion). This manipulation of the strength curve means more muscle fibre recruitment, from origin to insertion. A game changer in strength training. 

How it works? 

First, it’s important to understand that our bodies all have a natural strength curve, meaning we are naturally stronger at certain positions of an exercise motion (typically lifters are weakest in the shortened position of the exercise).  

This highlights the key limitation of traditional strength equipment; a single resistance load throughout the entire exercise motion.  

Without the ability to manipulate the resistance of an exercise, a user can only challenge a portion of the musculature being isolated. In other words, a majority of the muscle is not being trained at the maximum output potential.  

Over the past several years, the concept of VRT (Variable Resistance Training) has seen a rapid growth in popularity – in large part, because it addresses this issue of resistance, and how it relates to output. VRT tools such as bands and chains offer the ability to increase (progressive resistance) or decrease (regressive assistance) the resistance at specific points in the exercise motion, increasing the overall output potential of an exercise.  

PRIME’s SmartStrength technology has taken the principle of VRT and applied it to selectorized and plate loaded strength equipment. With SmartStrength, PRIME equipment features a built-in VRT tool, giving the user a controlled and consistent ability to manipulate the peak resistance throughout the exercise motion.

(next week we bring you an independant study on how beneficial the Prime technlology can be for you and your training, stay tuned)

Contact the Temple team to start taking advantage of the Prime benefits today.




Dan Keegan | Owner Temple Gym

Split vs Full Body Workouts

“What is going to work better for me to achieve my goals, working a specific muscle group or several in each session”

In a full-body routine, you train every major muscle in your body, like your chest, back, arms, legs and abs, in each workout.  

They incorporate exercises that engage many of those muscle groups in one movement, like squats, deadlifts, overhead presses and bent over rows, all of which are also called compound movements. Compound movements demand a lot of energy and burn more kilojoules, but they are also very taxing on the muscles and typically require you to rest more between each set of exercise.  

The upside is that when you work out the same muscle groups by doing the same or similar exercises multiple times each week, you improve your overall body strength.  

If I am just starting out, what would work best for me? 

If you’re just starting to pick up weights, are short on time or are more interested in shedding some kilograms, full-body programs work great.  

For beginners, these programs are simpler, help you learn and constantly practise the major compound exercises, and can lead to major strength and muscle gains because of how often you’re working out the same muscles. These full-body movements will help you lay down a solid strength base and these compound movements engage so many muscles that they skyrocket your heart rate and burn more kilojoules, making them ideal for weight loss goals.  

Compound movements beneficial for beginners: 

  • Deadlift
  • Squat
  • Overhead press
  • Bench press
  • Pullup or Assisted Pullup
  • Bent over row 

You can incorporate these movements into a routine that will be highly beneficial for both weight gain, weight loss and strength gains. 

I am a regular to gym training, what is the best option for me (full body or split workouts)? 

This really depends on what you are trying to achieve and how many days you have dedicated to your gym workouts. 

If you are looking to train 3 days a week then a typical routine may be: 

Day 1: Chest, shoulders, abs 

Day 2: Off 

Day 3: Quads, hamstrings, calves, abs 

Day 4: Off 

Day 5: Back, biceps, triceps, abs 

Day 6 & 7: Off 

This split covers all major muscle groups. 

If you are looking to train 5 days per week then you have a couple of options that may suit: 

Day 1: Chest, shoulders, abs (chest dominant) 

Day 2: Quads, hamstrings, calves, abs (quad dominant) 

Day 3: Back, biceps, triceps, abs 

Day 4: Shoulders, chest, abs (shoulder dominant) 

Day 5: Hamstrings, quads, calves, abs (hamstring dominant) 

Day 6 & 7: Off 

You can play around with the split to make it work best for your body type and desired goal. One thing you may change with the routine is if you your back was a lagging body part, then train that twice per week and put chest to once per week etc. 

Another option is to train each body part once per week and fully split up the muscle groups you are working, for example: 

Day 1: Chest, abs 

Day 2: Back 

Day 3: Legs, abs 

Day 4: Shoulders 

Day 5: Arms, abs 

Day 6 & 7: Off 

This split ensures every muscle group gets enough attention and adequate recovery time in-between workouts. 

Some programs also incorporate a little bit of both: You can follow a split routine and then use full-body circuit training-style workouts to add an extra bit of intensity at the end of a workout.  

Either approach will help you get to your desired goals with the right eating habits, but one may help you get there faster and more efficiently.

Contact the Temple team to workout which style of training will best suit you. (this will be dependent on your goals and availability)


WELCOME TO NEW WAVE “Your Complete Training System”


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. 





Dan Keegan | Owner Temple Gym

Deadlift Benefits

“If you could only do one exercise, this would be it for maximum overall benefits”

A deadlift is a skill-based movement that takes considerable practice to get the technique right, but once perfected is incredibly beneficial for building overall strength. The deadlift works more muscles than any other exercise so if you could only do one exercise, this would be it.

Would you incorporate deadlifts into any routine, from losing bodyfat to building muscle or are they only for certain goals?

The deadlift should be incorporated into any routine, below are some of the reasons why:

* Improves core strength

* Improves your stance and stability

* Improves other exercises through whole body engagement

* Promotes lean muscle mass

* Promotes the reduction of fat (as the exercise is very taxing)

Lets have a look at the deadlift, how it is performed and some of the different variations:

Conventional deadlift:

Begin with bar touching your shins, buttocks and chest up, shoulders pinned back and core on.

Focus on driving your hips forward, squeezing your glutes to get you up to standing position.

Lower the bar back down with control, keeping the weight close to the body. Arms stay straight throughout movement and the bar should run in a straight line up and down.

Stiff leg deadlift:

Feet shoulder-width apart, buttocks tucked under. Lower the bar in a straight line to below the knees, while pushing buttocks backwards, bringing the trunk forwards.

You should feel a stretch in the back of the legs (hamstrings).

Keep your core activated throughout and avoid arching your lower back. Keep the weight close to the body.

Remember these movements may take some time to get the correct technique but once this is done the possibilities are endless to your health and fitness.

We recommend you talk to a professional who can help you perfect this movement, the Temple team are here to help shall you need assistance.




Dan Keegan | Owner Temple Gym

Compound Your Compounds

“How to maximise your time in the gym for maximum results”

Time is becoming more and more precious for a lot of people, as a gym owner I see all too often people giving up on their health and fitness due to work or other general commitments.

How can we maximise our time whilst in the gym for maximum results?

The frequency of these exercises is dependant upon your desired goal but should definitely still be incorporated to some extent whether you are looking to lose bodyfat, increase muscle, increase strength or for general fitness.


If you could only do one exercise to give you the most benefits and maximum effect, it would be the Deadlift, this exercise uses more muscles than any other exercise and will improve day to day functionality.


Obviously, squats build strong legs which help support the entire body. But they also create an anabolic environment which promotes body wide muscle growth.

Barbell or Dumbbell Bench Press:

A staple of every chest workout is the barbell or dumbbell bench press and in some cases both. They are the most effective exercises for building the chest through maximum engagement and recruit such muscles as the anterior delts, triceps and upper back.

Barbell Row:

The bent over barbell row is a great row variation and promotes great upper back muscle growth as well as recruiting the core and biceps.

Other variations include the seated row, one arm dumbbell row, cable row which are the main ones.

Pull up:

The pull up is a staple exercise for any back or pull exercise routine, this exercise promotes an all over back workout as well as recruiting such muscles as the biceps and core.

Dumbbell Shoulder Press:

With the dumbbell shoulder press, you are forced to move each weight separately, starting out this may be uncomfortable if you have imbalances, so its important to start light and focus on the technique first.

You are primarily using your stabilizer muscles, and through continuous exercise will improve balance and control of the upper arms and shoulders.

If time is of the essence, make sure to work your compound exercises as mentioned above before your accessories. This will provide maximum results for total health and fitness improvements.

Memberships at Temple Gym



Dan Keegan | Owner Temple Gym

The Benefits Of Tracking Your Workouts

“Here are some key benefits and how you can get started”

When tracking body, health and fitness metrics, the data helps to identify trends which helps you correctly adjust your activity and diet to more efficiently meet your goals, no matter what your desired goal may be.

This data extends beyond pure body composition as this data can help you or your health care professional see serious health issues that may arise from obesity levels, high blood pressure or diabetes.   


So what are some of the general benefits of health and fitness tracking:  

  • Measure your progress
  • Gauge the effectiveness of your exercise regime and diet
  • Sustain motivation
  • Form healthy habits
  • Understand how your lifestyle choices are affecting you
  • Make informed decisions about what to do next
  • Learn about your body and focus on methods that work for you  


One of the key benefits in collecting your health and fitness data is that it allows you to see your progress against your former self (this is very hard to do or know without tracking the data)  

  • What weight were you last year? 
  • How much could you squat six months ago? 
  • Has your strength increased since adding a new exercise or changing your regime? 
  • You can only answer questions like these by collecting activity and diet logs, along with body metrics. 

You can remove the guesswork by using a tracking tool like the “Temple Gym online platform” (coming soon) or keeping a simple journal so there’s nowhere to hide. Is your current routine effective? If you’re not tracking changes then it’s difficult to understand if you’re progressing towards your goals. Physical development is incremental and can be hard to spot on a day-to-day basis. Fitness logs give you an easy way of jumping back in time and comparing yourself to today.  

You will build motivation as you can actually see the progress and you’re aware of how far you’ve come by looking through your logs, this really helps to keep you motivated and feel that the hard work is paying off.  

Another major component of this is being realistic as to how long the desired goal will take, if your goal is to lose 50kg or put on 15kg of muscle, it wont happen overnight but with a realistic timeframe and correct regime it will happen.  

Regularly making the same choices is habit forming and reinforces this action in your life until it becomes second nature. Remember Rome wasn’t built in a day and there will be tough times ahead, just keep going and remember WHY you are doing this. 

What works for one person may not work for another, there are so many factors from the basics like: 

  • Your caloric intake
  • How often you workout
  • Your activity levels
  • Desired goal 

Then variables that also effect this on less of a scale are: 

  • Intensity of training 
  • Exercises you choose
  • Rest between sets 

When you track everything you will see trends, areas for improvement and if the original plan you chose to go with was too audacious, not enough or a good fit for you. (a program you can adhere to is the correct program, if you cant adhere to a program 100% then don’t do it and scale it as you go along) 

With this data you will have all of the tools to make informed decisions and take control of your health and fitness journey in a sustainable manor. 

How do I get started? 

Temple Gym have an advanced online platform with Exercise, nutrition, measurement and photo tracking as well as healthy recipe options, how to do hundreds of exercises, workout videos and extremely knowledgeable trainers to show, help and guide you to your desired goals. 

Contact the Temple Team to book your complimentary consultation. 

You will not be disappointed. 




Dan Keegan | Owner Temple Gym


The Backbone Of Your Back Routine

“Which exercises are going to work best for you”

Your back workout can be as easy or hard as you want to make it, the key is preperation as there are so many different variations of similar exercises for back, from lat pull-downs to pull-ups, seated row to bent over row, the list goes on. Lets face it you are not going to do all of them in one workout. 

Which exercises are going to work best for you? 

Today we will run through some of the fundamentals for beginners (pending you are healthy and have no injuries to prevent you from performing these exercises): 


Pull ups are very efficient because each and every single pull up works out your biceps, triceps, forearms, wrists, grip strength, lats, shoulders, and your core. Don’t get me wrong we are not trying to work all of these muscles but inadvertently they will come into play which means your overall strength and therefore performance in the gym will improve quicker.  

Try assisted pull-ups or using bands to help when starting out, this will ensure form is correct and you are pulling with the correct muscles. 

Bent over row: 

The bent over row is a compound exercise, working many muscle groups. The main muscle group targeted is your back, the lats and rhomboids. Pulling the weight higher to your chest works your upper-back muscles, while pulling the weight closer to your waist works your mid-back muscles. 

Start using a barbell with very minimal weight to ensure the correct technique, once this is correct and you feel comfortable you can start increasing the weight which will give you great shape. 

When starting your back routine ensure these movements are the backbone of your routine and you will engage the majority of your back muscles as well as a vast array of other muscle groups that will fast track your progress should you not be doing these exercises. 

A sample routine for a beginner may be: 

Pull up 3 sets of 10 

Bent over barbell row 3 sets of 12 

Seated cable row 3 sets of 12 

If these exercises are something you cannot perform and need an alternative please contact the Temple team to organise your free consultation 




Carlo | Temple Gym

19th January 2019

Steam Room Health Benefits


Generally speaking, a sauna or a steam room is usually sought out to relax, improve mood and open up the pores.

BUT – did you ever consider the health benefits?

Here are some of the investigated benefits:

Cardiovascular health: improves the extensibility of your blood vessels, with studies to show that it can reduce your blood pressure, and can reduce the risk of a cardiovascular event.

Endurance: there are links that blood volume and plasma volume can increase, which improve time to exhaustion.

Hypertrophy: there is evidence to show that Growth Hormone can increase two fold over baseline from 2×20 minute sessions a week. Elevated Growth Hormone levels is also associated with improved sleep quality and FAT LOSS.

Strength gains: Elevated GH can also contribute to strength gains. But sauna/steam room activity can promote heat-shock proteins, which serve to preserve muscle (useful if you’re not training much, ie holidays) However, most of these benefits have been known to be only applicable to dry-sauna baths. Steam rooms induce a different response on the body, due to the heat vapour.

To reap the rewards of these benefits come and see the Temple team and we can get you started.




Dan Keegan | Owner Temple Gym

6 December 2017

Training to lose bodyfat % vs losing weight

“The difference between weight loss and fat loss and how relying on the scales may be detrimental to your progress”

The myth or common misconception with first time gym goers is thinking they need to lose a heap of weight, sometimes this is true, but more often than not you can lose bodyfat whilst changing your body shape and actually remain at a similar weight to what you previously were.

The fact is, if you eat a lot less than you are exerting then you will lose weight, unfortunately, the weight you lose will be both muscle and fat. The goal to successful fat loss is to preserve as much muscle as possible, or possibly even gain some, while at the same time lose as much body fat as possible.

Muscle is vital to your success for losing fat but you will need to rely on the mirror or skin folds for progress, the scale is not a great indicator as sometimes your weight can remain similar to what you were but you will be in far better shape.

Lets look at this more in depth with some of the key aspects to look at when trying to lose bodyfat %: 

  • Simple, eat less then you are exerting
  • If you are in a caloric deficit you will lose bodyfat and muscle, the way you lose bodyfat is by incorporating a caloric deficit with a macro-nutrient breakdown suited to your goals, lifestyle and activity level.
  • Don’t worry so much about the timing of the meals as long as there is a deficit and you are getting enough protein.

A good mix of cardio and weight training:

The amount is specific to your goal and lifestyle.

If you are very active and on your feet all day then you are more likely to need a solid weight training program with less cardio to aid your fat loss journey.

If you are an office worker who is in front of a computer all day you will need a good mix of weights and cardio to aid your fat loss journey.

Above is a basic overview, in the next segment we will explain a little more about nutrient timing and the benefits of this.

If you need to get your fat loss journey on track, contact the Temple team and book your free consultation with one of our experts


(07) 5562 0715