at , Ballarat, 3350 Australia
I have 20 years experience in the development and delivery of personalised fitness programs for people in the Ballarat area and surrounds. I operate from a local Ballarat Gym and also provide home consultations.
I strive to provide accessible fitness options to people of all backgrounds and fitness levels, with an emphasis on safe fitness techniques and the highest quality service. Please feel free to contact me via phone, email or Facebook for a discussion about how I may be able to assist you in formulating, achieving and maintaining your fitness goals. I offer competitive rates on all my services: $45 for 30 minutes $55 for 45 minutes $65 for 60 minutes $80 for a 60-minute consultation at your home
93 FB users likes Keat's PT - Personal Training Ballarat, set it to 4 position in Likes Rating for Ballarat, Victoria in Outdoor, Recreation & Fitness category
Excerpt from Brett Contreras article on training fatigue/stress: U.S. Military Tactical Performance Coach Blair Wagner put it best when he told me “You need to have a plan in place that takes the accumulation of stress into consideration. You don’t have to walk out of the gym feeling like you got the crap kicked out of you in order to have an effective training stimulus. If we beat people down day in and day out, there will be no performance enhancement, and we will probably cause problems for that person. Making people tired and sore is easy. Making them better is a much more difficult task.” Any brain dead idiot can smash someone. Look for an experienced trainer with BRAINS!!
Interesting, positive interaction with a bloke at a local gym. Scenario: See bloke doing Standing DB Biceps curl. Weight not too heavy which is good. Stance: Poor. Imagine, if you will. Heels clamped together, toes splayed out 45 degrees, leaning back 30-40 degrees, hips pushed forward, lower back over arched and choppy, partial range of motion in the top 1/2 of the movement. Me being me ie compulsively helpful says "Is there a particular reason for you using that stance?" Response: "My Chiropractor told me to do it that way to protect my back." Me:" Does your chiro lift? Does he have any weight training quals or experience of any kind??" Response:"No not that I know" This young bloke was a really nice open minded person. We had a chat about his postural issues and I adjusted his technique. I go away and let him do a couple sets, he comes over to me after and says"That was heaps better. Back felt better and I really felt my biceps working a lot more." I'm not telling this story to bag chiros, there are some excellent ones out there. My reasons are twofold: 1) This young fellow, by his own admission, was very new to training. 3 months or so. He's unfortunately joined a gym where you get ZERO supervision. There were 3 "trainers" present in the facility. Only one of which was occupied with a client. So why is he paying good money to potentially injure himself?? 2) People need to work within their competencies ie his chiro should not be giving him weight training advice if he has no quals in that area. When I spoke the the young man (who let me reiterate was a pleasure to talk too) I told him "I'm not a diagnostician" and gave him a referral to Andrew Dowler at Move EP for a postural assessment. This is the level of service all people should automatically receive from gym staff and/or so called Personal Trainers. People: DEMAND MORE for your PATRONAGE, LOYALTY and HARD EARNED money!! Gym Staff/ "PT's": LIFT YOUR GAME!!!
Hi all. Just a quick observation on over-training. I saw a young bloke in the gym awhile back, maybe 17-18yrs of age. Lean wiry build. Now most young blokes that go to the gym at that age (or most ages) generally want to get bigger & stronger. During my training session, which takes around 45-50min i witnessed this young bloke do 10 (yes 10) BICEPS exercises and he was still going when I left. Now if you went up and asked him what his training goals were I'm 99% certain he'd say "I want bigger arms". Unfortunately that volume of training just isn't going to get the result he's after. There's nothing wrong with the principle of volume training but like many principles it needs to be understood and implemented effectively. Choose the training methodology that suits your training goals. Remember more isn't always better!!
Every time you do a resistance training movement, try to engage the prime mover. This is the muscle or muscle group that is the focus of and should bear the majority of the load. ie; bench press is primarily a chest/pec exercise NOT a shoulder or lower back exercise. Even though there may be many muscles involved in any given movement (shoulders and triceps are involved in benching) there is always a primary focus. Lose that focus and at best you will have an inefficient workout, worst case scenario you injure yourself. Listen to your body!! Train safe, train focused!!
Excerpt from guest blog via Brett contreras: The following is a guest blog by Jordan Syatt (competitive powerlifter). Right about here is where I’m supposed to insert a moronically generic article introduction about the bench press and how it’s the ultimate test of strength. I’ll pass. I like to bench press. You like to bench press. And, like most people, you probably want to learn how to bench press more weight. Sound about right? Perfect. bench press In this brief article I’m going to share with you 3 simple hacks that will drastically improve your bench press. Do NOT Pinch Your Shoulder Blades Together (as hard as possible) I know this flies in the face of pretty much everything you’ve ever been told about the bench press so bear with me and allow me to explain. Pinching your shoulder blades together (forcefully retracting your scapulae) is a cue meant to help you do a number of things, including: Put the shoulders in a safer position Reduce the lifts range of motion (ROM) Utilize the right muscle groups (notably the lats) for a stronger, safer press I’d note, pinching your scaps together isn’t always wrong. It’s actually a great cue to use with beginner lifters who are still in the early stages of training, developing kinesthetic awareness, and mastering technique. As you progress into more of an intermediate/advanced lifter, however, pinching your scaps together as hard as possible will become counterproductive. Why? A number of reasons but, notably, full retraction of the scapulae isn’t necessary for lat recruitment. In fact, I’ve found fully retracting the scapulae makes it harder to use the lats properly which inhibits bench performance. On the other hand, forcefully depressing the scapulae is necessary for lat recruitment. So what should you do? Rather than forcefully retract your scaps, focus on emphasizing scapular depression (put your shoulder blades in your back pockets) throughout the entire lift. At the same time, you should slightly retract your shoulder blades but do not actively pinch them together as that takes the focus away from scapular depression and subsequent lat recruitment. Your Takeaway: pinching your shoulder blades together as hard as possible is NOT necessary for optimal bench performance and may inhibit your strength. Instead, focus on scapular depression (put your shoulder blades in your back pockets) with slight scapular retraction. This technique will help to recruit your lats (as stabiliser's. ed) and maintain the best position throughout the entire lift. Blair: Hallelujah- I've been commenting on this tip for YEARS!!
Hi all! June special: Assessment/ Goal setting session 30-60 min FREE!! 1st 1hr training session FREE!! Next 3 1hr training session's only $50 per session. BIG savings, GREAT results!! If you don't learn something new or don't learn to execute your current training techniques better I will give you an additional FREE session!! If you want to get the safest most efficient training techniques backed by 20 years professional experience give me a call!! :)
When it comes to people achieving their goals the most under- rated element is CONSISTANCY. This is mainly due to the fact that consistancy is'nt fancy, gimmicky or fadish. It IS however completely sustainable!! I often say that i'd rather someone train 3x per wk consistantly over the course of a year than flog themselves 5-6 days a wk for 4-6 wks once or twice a year & be too burnt out or worse injured for the remainder of the year. Intensity can and should vary but CONSISTENCY will get you to your goals!
2. Technique, technique, technique This point can’t be stressed enough. Only a fraction of strength trainees at most gyms show anything that resembles good technique. While some people learn the basic compound lifts by simply doing the movements over and over again with little added resistance, others have to perform additional exercises and mobility work to really get a grasp of things. bad clean form How NOT to catch a clean See Picture Above (on my page)
Testimonial from Mark Pedder: Blair, last time I was in Australia I actually listened to your comments about food and exercise. Did a bit more research based on what you said. So good. I am eating like a horse, huge breakfast as soon as I get up, huge lunch and huge tea. Snacking twice a day and doing about 15 minutes cardio exercise per day and some really basic weights, nothing more...and I am loosing body fat and putting on muscle. Absolutely crazy. Eating mostly oats, vegetables, legumes, tuna, chicken and a Whey drink. Snacking on Almonds, Pita and peanut butter. Also taking a basic multi vitamin, garlic, fish oil and magnesium. I am never tired, never hungry and the body feels tight and is starting to look good. I could actually have abs in the near future... Not bad at 45...
I often make analogies between particular types of lifts & types of cars. For example no learns how to drive in a formula 1 racer. Could you imagine the road-toll??!! The injuries!! Similarly no-one with their L-plates on should learn to lift with heavily loaded F1 exercises ie: BB Squats, BB Bench Press & BB Deadlifts or their powerlifting variations, nor the Olympic lifts for the same reasons. Horrendous injury risks!! How many people have caused serious accidents and said: "but i'm a GOOD driver!". Many only have enough skill & experience to handle an average vehicle, at moderate speeds in good conditions. With proper supervision & regular practice people can learn to "drive" these F1 lifts just as they could be taught to handle a more powerful vehicle but it takes time & dedication. Any knuckle-head "trainer" who tells you you can walk into the showroom with your L or P plates on and drive any high performance vehicle you like is at best ignorant, at worst NEGLIGENT!!
Hi all! Just letting folks know I'm running an introductory special for any new clients: 3 one-hour one-on-one sessions for $150, normal value $195 + FREE initial consult. That's almost 25% off!! Great start up package for beginners and people wanting to learn great technique right from the first session!! Take advantage of this great deal ASAP!!
A Good trainer should always TEACH their client 1st, instruct them 2nd. Any brain-dead, biggest loser (re: idiot) inspired so-called "trainer" can smash someone. All that does is wreck people and reinforce the perception that staying fit & healthy is a negative, destructive experience. Being fit & healthy should BUILD people up!! It should EMPOWER people!! TEACH people the elements that go into sustainable, lifelong health & fitness. Give them tools they can USE!! The old saying: Give a person a fish, feed them for a day. TEACH them how to fish, feed them for the rest of their lives!!!!
There's absolutely nothing wrong with carbohydrates. I'm getting tired of all this paleo garbage. Stop eating crap and train!! There is no "magic bullet".
OK. For the love of all that's holy!! Lat pulldowns are NOT lower back hyper-extension movements OR shoulder rotation movements!!! Aaarrrgh!!!!!
Hi all!! If you're looking to improve your existing training or you'd like to kick off the new year with a new training style, take advantage of my introductory special. I guarantee you will gain a safer more productive insight into your training!! :)
Happy New Year to everyone! ! If your looking to get fitter and/or stronger this year kick off with my new clients special: 3 1hr session's plus free initial consult only $150!! That's a minimum saving of $60!! Let's work together to achieve your goals! !
Great post by my good friend and colleague Andrew Dowler at Move EP. Should you squat with a plate / wedge under your heels? Posted on November 21, 2013 A good friend of mine dropped me a line the other day, “Hey mate. Just a quick question: Is there any reason to put plates under peoples heels when they squat?? I’d say BIG NO and always have. I know in OLY lifting they wear shoes with 1/2 to 3/4 inch heel elevation but how is that an advantage? Its a really good question. First we need to acknowledge that Olympic lifting is very different to the average gym squat, in terms of technical proficiency, training age, and skill an Olympic lifter is the formula 1 driver of the weight room…..highly specialized to do one thing really really well! The heel wedge allows for a slightly deeper squat as it takes tension out of the calf group. The slight plantar – flexed position also shifts the tibia anteriorly, enabling the femur/hip complex to translate posteriorly, giving you the deeper squats. Deeper squats are cool right, because they load up your quads and glutes more, yes? No, it really isn’t in this case. In effect its a compromise, you are saying, Im ok with really tight calfs, just as long as i can squat deeper. In my opinion, for the majority of punters, its a stupid compromise. Here is why. If your calfs are so tight you cant squat to 90 degrees without your heels lifting then thats a dysfunctional Range of Motion. It needs to be addressed, there could be a whole range of ankle stability/mobility issues there, such as flat feet, or a hypomobile talo/calcaneal joint. Squatting with this type of problem will lead to other serious problems such as pettella tendonitis. If your calfs are really that tight…..STRETCH THEM!! If you are deloading the calf group, you are forcing the quads/hamstring group to do more work. The calfs have a very important knee stabilization role in the squat, if you use a heel wedge, they become less effective, and allow greater tibial translation during the squat. Thus then places greater forces on the Anterior Cruciate ligament, and hamstring group. The increased range is probably too strong for the quadricep group to handle, placing excessive forces into the knee, resulting in tendon or soft tissue inflammation. The poor biomechanical alignment may place uneven pressure on menisci and joint capsule structure, causing a range of progressive soft tissue issues. Posturely this will encourage the pelvis into an anterior tilt, causing the lower back and hipflexor muscles groups to be overly active. This in turns inhibits the ability of the core to to stabilize the lumbar pelvic complex……predisposing to a lower back injury. Your centre of gravity will also be shifted anteriorly, producing a large counter action where the hips have to go back (this produces the deep squat) to allow for the new COG position. This is just dysfunctional! The heel wedge will make you push through the fore foot, not an optimal position at all to get good quad recruitment. Lastly, its training a poor motorpattern, if your objective was to teach your client to walk around or their toes the you would be on the right track. But this heel raised pattern is just not a natural body movement. So, if you are willing to forgo good body mechanics to just get a little extra depth in the squat, which loads up the the lower extremity in a pretty poor way, most likely leading to some form of injury, feel free to squat with your heels on a wedge or plate. If your client really has tight calfs or, cant squat to 90 without lifting their heels, then they should probably be referred to an exercise professional to assess it, as there will be something wrong that can be made a lot worse by squatting on the wedge. Whats worse is the SM squat with a heel wedge….but that post for another day.
Many common issues occur with most lifts because poorly educated/experienced trainers/trainees just don't understand the stresses involved or the fact that the majority of people's general physical preparedness is poor to none. example: if you had never done gymnastics or dance and had ZERO flexibility, walked into the studio and the "instructor" said: I can do a full split so I'm going to FORCE you into a full split right now! Idiocy much?? People do this with inappropriate, high risk and overloaded exercises ALL THE TIME!! If it looks like crap and feels like crap, IT'S CRAP!!!
If it looks like a duck and quacks like a duck, it's a duck!! IE: if an excercise doesn't look right and/or doesn't feel right, it's NOT RIGHT!!
Important tip to all beginners: DO NOT let uneducated trainers give you exercises that aggravate any pre existing injuries/conditions. Example: a person who had a recent lower back injury (severe), NO lifting experience, doing heavy BB bent over rows (badly!!). WTF??
Summary from Dan Johns Olympic lifting for beginners article. 1. I would have an excellent coach. 2. I would have excellent facilities. 3. I would have the patience to take the first few years to learn the sport with light weights and broomsticks. 4. I would have started at age 8. The first few YEARS to learn the sport with LIGHT weights and BROOMSTICKS!! Any idiot who claims they can teach EFFECTIVE and SAFE Oly lifts in a weekend course is a moron!!!
Why is it so difficult for so called "personal trainers" to teach their clients good techniques? ? Thoughts??