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

“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:





“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

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




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.


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. 


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.


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Let me break it down

 First of all lets start by putting things into perspective, the average work life of someone is 15-65, which is 50 years of work, so for instance at 45 you still have 20 years of your work life to go, I know at first thought you may seem you are getting towards the end of your career (and if you are great, but for the average number of people out there this is not the case) or worse you may feel like you are stuck with your career because you are too old and cant change now, rubbish. Stopping for 5 minutes and realising you very well could have 20 years of your working life left (depending on your situation) puts things into perspective for you, do you really want to work for 20 more years unhappy when you could even go to university for 5 years and still have a great 15 year career ahead of you, doing what you want to do. I do realise there are certain careers that may not cater for this but you will be surprised once you look into your options, remember you as the passionate person behind this change and has to be extremely keen, optimistic and be able to take constructive criticism well (always remember from every failure you learn how to be successful)


I see more and more people (baby boomers) joining my gym and getting fit and healthy on their own accord, not because their doctor said so, or they are worried about their weight, its because people are aware these days that exercise can provide a long healthy and prosperous life, when you see 70-80 year olds coming to the gym everyday religiously just reiterates that age is just a number not to mention all the research out there about the major health benefits provided both mentally and physically through exercise


Below is another prime example of a question people may ask themselves which can give them various different answers depending on their position to add value or willingness to learn.


How do I do what I am passionate about when my passion is basketball and I am 45?

This is a great question and one that is not straight forward, but one that you should ask yourself no matter your age. Let me explain further.

In this instance if this is your main passion and you believe you can add value to others then look further into it and ask yourself can I coach a team and add my knowledge to up and coming players, can I develop programs around certain skill sets needed to make an elite level of basketball or nurture young kids to become up and coming players, this may be you, on the other hand if you do not have the skill set to add value, your passion may be your hobby and you need to take up playing in the local competition with your mates. For you there may be a position in the company you work for that you would love and would find passion doing on a regular basis but you would have to study for 2 years to make it happen and you are not prepared to do this or feel you are too old, in this case talk to the appropriate person let them know of your aspirations and goals and strive towards them. (remembering how many years you have left in your work life).


I could talk all day about why people should or shouldn’t do something based on their age and more times than not when you put things into perspective, we talk about why people SHOULD do things. AGE IS JUST A NUMBER GUYS.

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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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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.