Dan Keegan | Owner Temple Gym

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

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

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


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


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

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

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





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.:




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

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

24th January 2019

Rooftop Training Advantage

“There are more advantages to outdoor training than you may think ”

We all know that exercise increases mental and physical health, it seems a simple change in location could exponentially increase those benefits.

Here are a few key factors that will improve by training on the Temple rooftop:

1. Improved Mood and Reduced Depression

Outdoor exercise provides a mental health boost beyond that of being indoors. Moving outdoors has been shown to reduce anger and depression and improve mood. Exposure to sunlight enhances vitamin D production, which may be partially responsible for this mood-enhancing effect.

2. Enhanced Self-esteem

Outdoor exercise can improve self-esteem, any low- to moderate-intensity activity/exercise shows the greatest improvements in self-esteem. A regular dose of outdoor activity/exercise can help boost the already powerful esteem-enhancing effect of exercise.

3. Make the commitment and get started

Don’t let the prospect of outdoor activity scare you.

If you’re new to exercise or just getting back into it, start with short exercise sessions with lighter intensity and you will work up to a higher level fairly quickly. Whether it’s completing a circuit workout on the rooftop or a light weight session, any movement counts.

All you have to do it get started and reap the benefits.

For a tour of a private outdoor training area that has all of your training needs, contact the Temple Team and organise a personal tour of the facility.

Email: info@templegym.com.au

Ph: (07) 5562 0715




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 

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.


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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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