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THE BACKBONE OF YOUR BACK PROGRAM

THE BACKBONE OF YOUR BACK ROUTINE

Dan Keegan | Owner Temple Gym

21ST JANUARY 2019

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-up: 

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

TAKE ADVANTAGE OF YOUR NEW YEAR MOTIVATION

TAKE ADVANTAGE OF YOUR NEW YEAR MOTIVATION

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

WHAT MAKES A GREAT TRAINER

WHAT MAKES A GREAT TRAINER

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:

Motivated

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.

Inspiring

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

Educated

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.

Accountable

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

Friendship

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.

CONSTANT FORWARD MOTION

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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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COMPLIANCE IS THE KEY

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Compliance is a very important and crucial part of any routine you may set yourself, whether it be an ongoing change to your life or a short term routine.

One major factor with setting any exercise routine, diet or everyday work routine is the reality of things being completed on a day to day basis (the compliance).

Below are some factors to take into account when setting up a routine, plan or task list.

  • Repetitiveness, is this something you can maintain or do you need variety.
  • Work hours and the type of work you do.
  • Children or no children.
  • Time of day for your routine
  • Type of food
  • Type of exercise
  • The biggest one of all ATTITUDE

 

These are all factors to take into account and may hinder your compliance if the routine is too advantageous or simply just not right for you.

 

One critical mistake I see all too often is a new beginner to the gym who is very keen to get stuck in, they come in everyday for the first couple of months and have been eating the same food everyday all of a sudden they give up, don’t enjoy the gym anymore and go back to fast food options because they didn’t set a routine THEY could comply with. There are plenty of people out there that can comply with this, but there are also a lot of people who cannot.

 

The reason attitude plays a major role, is the fact people that cannot find time in the afternoons get up at 4am to go get it done and vice versa, if your attitude is not right then you may start out but chances are you wont stick to it or may even resent it, this will lead to you being non compliant.

Also the family factor means you may need to start with 2 days a week to comply and build up from there as you go along, only you know the factors that may hinder you from success.

 

I will finish with a short piece of motivation to take away. I have hit you guys with what you should do or look out for to be compliant to achieving success but don’t go easy on yourself, make sure you are challenging yourself to be better each and everyday (one more rep, one more metre, one more step).

 

I look forward to seeing you achieving whatever you desire.[/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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New Year. New You.

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(is this the answer for you?)

Change Begins when YOU’RE Ready!

With the New Year upon us there is no better time to start your health and fitness journey, right? Wrong, the best time to start is when you are ready mentally. If you feel ready and are committed to making a change for yourself, today is the day.

The one thing I see over and over is people saying I will start next week or I am waiting for the New Year, if you are not ready then yes waiting is the option for you, but if you are ready and raring to go, get into it today (not Monday, not in the New Year, NOW).

Once you start making a change, the real challenge begins. Making exercise a part of your daily routine can definitely take some time to adjust and trust me it can take months to get into a routine but giving up is not the answer.

Commitment will achieve results!

I see all too often someone giving up on their health and fitness because of a lack of results within the first couple of months or they cannot fit exercise into their daily routine, the biggest reason for this is a lack of guidance and in a lot of cases a lack of making a routine to fit their lifestyle and therefore after a few short months, giving up when all that was needed was a change to their training regime.

With this being said, I really hope you do start on your health and fitness journey in the New Year (if you haven’t already) but make sure you are ready for the change and set up a regime to suit you and your lifestyle and remember to give yourself time to adapt as it will take some time to make this a part of your routine.

Lastly I would like to wish everyone the best for the New Year and good luck on your journey in life.

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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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Functional Fitness

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The Full Functional Fitness Experience

If you are looking for a place to get into shape, stay in shape or just have the option to train indoors and outdoors at your own leisure, Temple is the place for you.

Rooftop Workout Area

Our rooftop area has battle ropes, sled, kettle bells, plyometric boxes, cross fit rig, dumbbells, barbells etc, all in a very spacious area for you to utilise, with a view to match.

24-Hour Gym

Our indoor facility is fully equipped with all the latest strength, cardio and functional equipment.

Fitness Professionals

Temple Gym is also home to two of the coolest Exercise Physiologists, and a team of exercise instructors who are dedicated to helping you achieve your fitness goals. Our team and our members are family, and we want to see you achieve the best you can for better health and fitness.

Functionality is the key to a healthy prosperous life. We look forward to seeing you functionally fit, healthy and loving life.[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text css=”.vc_custom_1452222553299{padding-top: 8px !important;padding-right: 8px !important;padding-bottom: 8px !important;padding-left: 8px !important;background-color: #efefef !important;}”]

5-day Free Trial

Take a tour of our fitness centre, and enjoy a 5-day trial on us. Simply fill out the form below and come in during manned hours.

Your 5-day pass gives you access to our amazing facility and classes during manned hours. Sign up today and get started on a healthier happier life.[/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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Are you InGYMidated?

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Overcoming New Member Anxiety

For some of us, walking into a new gym can often feel a little… actually a lot intimidating! Searching the floor on your first day, you see members who appear to know the gym inside out, training hard, looking comfortable, and not a bit self-conscious. Then there’s you! As the new member it’s easy to sometimes feel lost, like all eyes are on you… don’t worry they’re not!

Walk in to Temple Like a Boss

Whether you’ve been to one or many gyms previously, each time can be daunting or exciting, or maybe both. Many gyms have their own culture, demographic, and overall feel to them, which can often determine your choice to join! Here at Temple Gym we open our doors to the whole community, inviting everyone to fulfill their health and fitness goals with us. We want to help you walk in feeling like a boss, whether it’s your first time or twenty-first time.

Become Part of our Family

To make you feel comfortable and part of the Temple family, we offer gym tours, discounted introductory training sessions with our very own exercise physiologists, female-focused classes, and above all a friendly, family atmosphere. Our equipment is suitable for beginners as well as the more advanced gym-goer, and if you required any additional assistance, our staff members will be happy to help.

Join Today

Make this year, the year you make a change. Give it a go! What’s the worst that can happen? Temple Gym prides itself on a team of fun, caring, and supportive individuals that can help you make your way to a better you!

[button link=”http://templegym.com.au/become-a-member/” color=”turquoise” size=”medium” style=”simple rounded” icon_pos=”left” target=”_self” align=”none” lightbox=”false”]BECOME A MEMBER[/button][/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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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