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

Temple memberships



Dan Keegan | Owner Temple Gym

6 December 2017

Take Advantage Of Your New Year Motivation

2019 is upon us, why will this year be different with your health & fitness journey?

The majority of us start the New Year motivated to take control of our health & fitness journey. Unfortunately for a high % of us, this tends to drop off fairly quickly and the same old habits start to creep back in, but WHY?

Here are some of the common reasons:

* Lack of planning and knowhow to achieve your goals

* Inconsistency with days and times which lead to missed sessions

* Thinking a gym session every 2 days is enough and not changing any activity levels or eating habits.

* Unrealistic timeframes to achieve your goals, therefore resulting in giving up

* Don’t know how to do weights so just come to the gym, run on the treadmill, get bored, get no results and quit

These are a few of the basic reasons someone may fail in their attempt to make a permanent change to their health & fitness in 2019.

Lets talk about how you can make a real difference to your life both physically and mentally in 2019.

Here are 4 key factors to get you started:

* Make a realistic plan to achieve and maintain your goals

* Be consistent and don’t give up, if you miss a day here or there it is ok, just don’t make a habit of it and keep striving towards your goals (WHY you started this journey will help keep you on track through the tough times, so make sure your WHY is a strong reason and write it down as a reminder)

* It doesn’t happen overnight, if you don’t see results straight away doesn’t necessarily mean its not working (having a professional help guide you to a realistic timeframe for your goal which is dependent upon your situation will help you understand this aspect).

* Your time spent in the gym is not enough if your activity levels are low and you have unhealthy eating habits. Try counting your steps, sounds very basic doesn’t it? But subconsciously you will make more of an effort to move more often. Be aware of your caloric intake and make sure you are exerting more than you are putting in. (the Temple team can help you to see where you are at and how you can take control of your caloric intake)

I hope this helps you to start your 2019 off in the right fashion and please fill in the form below to organise your complimentary consultation.

What Makes a Good Trainer | Temple Gym



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:


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.


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


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.


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


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



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:


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.


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’.


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…?



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There are a few key factors to Temple Gym that make us different from our competition and I will explain a little bit about what we do and why our members love our facilities.


The rooftop outdoor training area-

This is something very unique to the Australian market with very limited outdoor training facilities around with the ability to utilise a full range of weights and functional training equipment, as well as beautiful sunrise and sunset classes in a private rooftop setting that is truly spectacular.


This alone makes Temple Gym very unique to the market but let me share with you some other key reasons.


We are forever evolving-

A wise man once told me, make sure you constantly put yourself out of business before someone else does, once you think about this for a moment it makes perfect sense, if you stop evolving and stop pushing forward you will become stagnant and leave yourself vulnerable for someone else to make an impact on your business.

Here at Temple Gym we are forever evolving, since opening the doors in 2015 we have seen a huge array of changes for the better, from new equipment to better systems to upgrading the rooftop area which is coming soon (watch this space).

We take great pride in always looking to improve (put ourselves out of business) and make things better for our members day in and day out.

Temple Culture-

Another key point and probably the most important of all is our personal family culture, if you join Temple Gym you join the Temple family. This means you will never go to the gym alone again, of course we are here to get results and we take great pride in people achieving their desired success, but you need to have some fun along the way and Temple Gym is definitely the place that you will find this.


If you haven’t been to Temple Gym I implore you to take a look, you will not 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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Is Your “WHY” Strong Enough

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I want to talk to you guys about why we do what we do in everyday life and hopefully help some of you on the path to destruction without even knowing it.


Why we do things can very quickly determine the results we are going to get, let me explain in an everyday situation.

There is a presentation you need to do for a potential client of your company, whether you are a member of the team, manager or executive it doesn’t matter, all that matters is WHY are you doing this presentation?

Is it because your boss wants you to, or if you land this client you get a major bonus, or are you passionate about what you do therefore you can’t wait to share your passion and enthusiasm with the potential client?

Whatever the reason the delivery and result may be very different (unless you are a good actor, but in this case you will either be found out or end up resenting your job as having to act everyday with only a four week break per year gets old very quick).


Example 1. Your boss wants you to.

You are employed by this person so you have to do it, plain and simple. If you can find out the WHY, why they want it done, it may be a very simple answer to a very simple question but from this answer you will be able to find your why, it may be you want to progress your career within the company or upskill yourself to branch out and do your own thing, whatever it may be, there will be a WHY that will help you deliver the presentation in an energised passionate form.


Example 2. If you land this client you get a major bonus

This is a great incentive for people to do a great job and in most cases this is enough of a WHY to keep them doing a great job but “only for so long”, by this I mean I have seen it all too many times, people and friends of mine get a great job paying a lot of money but they end up being unhappy because the driving factor of that job is money, after a couple of short years they are looking to get out of it and are happy to take a pay cut to find a job that makes them happier, what is the good in that? Sure you will get a short term gain but what about your future, what happens to that, in most cases people will stay in their job unhappy which then resonates in their home life or they will have to start all over again doing something that makes them happier. (unfortunately in most cases money is not a strong enough WHY to have a great happy, healthy career, although at first it may definitely seem that way).


Example 3. You are passionate about what you do

If you are passionate about what you do you will let others know what you do and will add value, adding value to someone’s life always creates wealth and happiness for the person creating it (this WHY is the strongest form of wealth and happiness you can get) and that is what this is all about, creating personal wealth, health and happiness, creating value for people will always come back around in the form of $$, which is a far greater and more rewarding way to make a living than anything else you will do.




It works the same for starting a training regime when you have never done it before.


Is it something you want for yourself to add personal wealth, health and happiness, has someone told you to so you better do it, is it for your kids etc. It doesn’t matter as long as your WHY is strong enough for you to do it day in and day out, embrace the journey, feel the personal reward and most of all enjoy it. In some cases this can take months to come together, but you will stick to it because your WHY is strong enough to keep you going and moving forward.


I would just like to finish by saying you are never too young, old, fat, skinny etc to do what you want to do as long as your WHY is strong enough, also if you can add value to people and there is a passion for what you do “YOU WIN” plain and simple.

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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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Come Celebrate at our Official Launch Party

We may have been open since the 19th October 2015, but we’re celebrating it in style this Saturday, 28th November with an official launch party at Temple Gym.

Radio Metro Live Broadcast

To help celebrate with us, Radio Metro will be broadcasting LIVE from our rooftop from 10am until 12pm. Come up and see the view for yourself, and enjoy the atmosphere on our exclusive outdoor rooftop workout area.

Meet the Temple Team

All of our favourite people are going to be at official launch party, and we welcome you to come and meet the team and join our family. We’re all going to be there, and we welcome you to come and ask as many questions as possible.

View our Fitness Facility

Saturday is a great opportunity for you to come and visit Temple Gym and see exactly what we are all about. Check out our family gym and see why it is already popular with all of the locals.

Free Sausage Sizzle

Enjoy a free sausage sizzle on us when you come and join in on our festivities.

Participate in Mini Classes

Then burn off the calories with our mini classes. Get a feel for our exercise classes and get your endorphin’s pumping with our mini-classes. Our awesome fitness instructors will be there to give you a little taste of what their classes are all about.

We’re Shedding Joining Fees for ONE Day Only

That’s right, if you sign up on Saturday 28th November, we’ll shed the joining fee, saving you $69. Not bad when you consider what great value our gym memberships already are.

Join the Temple Family

We’re more than just a gym at Temple, we’re a family and we invite you to join our team. We look forward to meeting you, and we hope you are as impressed with our facility, as much as the love we have put into it. See you all on Saturday.

Launch Party | Temple Gym

Temple Gym a Place to Worship and Heal

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

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

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

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

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

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

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

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

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

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

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

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

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

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