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Why Strength Training Might Be the Missing Piece in Your Health Routine

Mon, 16 Feb 2026 02:00:09 GMT

A guide for people in Wynnum and Capalaba who want real, sustainable progress

If you live in Wynnum or Capalaba, you’re not short of fitness options.

There are 24-hour gyms. Bootcamps. HIIT studios. Yoga classes. Running clubs along the waterfront.

But despite more access than ever, many people still feel stuck.

Tired.

Plateaued.

Unsure whether what they’re doing is actually working.

For many adults across Brisbane’s bayside suburbs, the missing piece isn’t more cardio or more intensity.

It’s structured strength training.

What Strength Training Actually Does (Beyond “Toning”)

Strength training isn’t just about lifting heavy weights or looking muscular.

It is one of the most well-supported interventions in exercise science for improving:

• Lean muscle mass

• Bone density

• Insulin sensitivity

• Resting metabolic rate

• Functional capacity

• Injury resilience

When you lift weights progressively, your body adapts. Muscle fibres increase in size. Neural drive improves. Connective tissue strengthens. Bone responds to load.

This isn’t aesthetic. It’s physiological.

For adults in their 30s, 40s and 50s — especially busy professionals and parents — maintaining and building muscle becomes increasingly important. From around age 30 onwards, we gradually lose muscle mass if we don’t train against resistance.

Strength training slows — and can even reverse — that decline.

Why Many People Plateau in Traditional Gyms

Joining a gym in Wynnum or Capalaba is easy.

Progress is harder.

Many people follow random workouts. They jump between machines. They try classes without a long-term plan. They train hard, but without structure.

The body adapts quickly to repeated stimulus. If load, volume or intensity don’t increase over time, adaptation stalls.

This principle is called progressive overload — and it is fundamental to strength development.

Without it, workouts feel hard but don’t necessarily lead to measurable progress.

That’s why tracking lifts, planning training blocks, and adjusting volume matter.

Effort is important.

Structure is essential.

Strength vs “Burning Calories”

A common goal across the Wynnum and Capalaba community is fat loss.

Many people default to high-intensity cardio to “burn more calories”.

While cardiovascular training improves heart health and work capacity, resistance training changes body composition in a different way.

Muscle tissue is metabolically active. The more lean mass you maintain, the more energy your body requires at rest. Strength training also improves glucose regulation and insulin sensitivity, which influences how your body uses carbohydrates.

In simple terms:

Cardio burns calories during the session.

Strength training improves how your body uses energy long term.

The most effective approach often combines both — but strength should not be overlooked.

The Importance of Coaching in Strength Training

Not all training environments are equal.

There is a difference between access to equipment and access to coaching.

Research in motor learning consistently shows that technique improves faster and more safely when feedback is specific and timely. Good coaching reduces injury risk, improves force production and builds confidence under load.

For beginners, this means learning correct movement patterns.

For experienced lifters, this means refining efficiency and progressing safely.

In both Wynnum and Capalaba, more people are moving away from “do it yourself” gym models and towards coached environments that prioritise progression and accountability.

Because consistency — not intensity — predicts long-term success.

Strength Training for Real Life

The real benefit of strength training isn’t what happens in the gym.

It’s what happens outside it.

Carrying children.

Lifting groceries.

Walking the stairs without fatigue.

Reducing back pain.

Improving posture after long desk hours.

Strength improves quality of life.

For people living and working in Brisbane’s bayside suburbs — balancing work, school runs and community commitments — training needs to support life, not compete with it.

Two to four well-programmed sessions per week is enough to create significant improvements in strength and body composition when done consistently.

You do not need to train every day.

You need to train intelligently.

What To Look For in a Strength Training Gym in Wynnum or Capalaba

If you’re considering starting strength training locally, look for:

• Structured programming rather than random workouts

• Progressive overload built into sessions

• Coaches who adjust for injury, mobility and experience

• A community that supports consistency

• A clear pathway for beginners

Strength training should feel challenging — but sustainable.

It should build confidence, not intimidation.

A Quiet Shift in Fitness

Across Wynnum and Capalaba, there is a noticeable shift.

People are moving away from extreme short-term “transformations” and towards long-term strength development.

They want:

Energy that lasts.

Bodies that feel capable.

Training that fits into real life.

Strength training isn’t a trend.

It is one of the most researched, effective and sustainable forms of exercise available.

If you’ve tried everything else and still feel stuck, it might not be motivation you’re missing.

It might be structure.

And structure changes everything.

Join Rebuild Capalaba's Free Week Feb 2-8

Mon, 19 Jan 2026 05:41:07 GMT

If you’ve been thinking about getting back into training — or starting properly — this is your chance.

From February 2–8 , you can train free for a full week at Rebuild Capalaba with unlimited access to our group sessions.

No pressure. No judgement. No gimmicks.

Just well-coached training, intelligent programming, and a community built around progress — not perfection.

What Free Week Includes
• Unlimited group training for 7 days
• Coaching-led strength, conditioning, and cardio sessions
• Scaled options to suit all experience levels
• A supportive, ego-free training environment

Whether you’re returning after a break, testing something new, or simply curious about what training should feel like — Free Week lets you experience it properly, without committing upfront.

Free Week runs Feb 2–8.
Spots are limited. Book your week and see how it fits into your life.

How to Join

SPOTS ARE LIMITED, but we'd love for you to join!

�� Hit the button below to reserve your free week now.

Real People. Real Progress.

You don’t need to be fit to start. You just have to show up.

See you in the gym.

Join Rebuild Wynnum's Taster Day

Mon, 24 Nov 2025 02:37:59 GMT

Try a Session. Meet the Coaches. See What You’re Capable Of

If you’ve been thinking about starting, restarting, or finding a gym that actually supports you — Taster Day is your opportunity.

This is a free, one-day event designed for real people.

No pressure. No expectations. Just great coaching, a welcoming community, and a chance to see whether Rebuild is the right fit for you.

December 6, 7:30am at Rebuild Health and Fitness - 10 North Road Wynnum West.

This session is FREE for people to join.

What Is Taster Day?

Taster Day is a guided, beginner-friendly group session where you’ll:

Learn the fundamentals of strength and conditioning
Try movements that suit your fitness level
Meet your coaches and get personalised guidance
Experience the Rebuild atmosphere that members love
Feel what it’s like to train with confidence — not intimidation

Whether you’re returning to training or completely new, we’ll meet you where you’re at.

Why People Love Rebuild

At Rebuild, we do things differently:

Technique-first coaching so you feel safe and supported
Training that adapts to your body , not the other way around
A friendly, non-intimidating community that cheers for your wins
Structured, purposeful programming so you get results that last
A genuine focus on health , not quick fixes

We don’t run challenges. We build people.
And it all starts with showing up to something small — like Taster Day.

Who Taster Day Is Perfect For

Anyone worried about being “unfit” or out of practice
Busy parents needing accountability and structure
Professionals wanting more energy, strength, and routine
People tired of training alone or guessing what to do
Anyone who wants to feel strong, supported, and capable again

If that sounds like you, you’re in the right place.

What to Expect on the Day

A warm welcome from our coaches
A clear, simple session explained step-by-step
Movements scaled for you
No pressure to perform
A fun, positive atmosphere
A chance to ask questions and get real advice
An optional tour of the gym and how our memberships work

You’ll leave feeling proud, energised, and surprised by how much you enjoyed it.

Why This Matters

Taking care of yourself doesn’t require huge effort, just one small step in the right direction.

Taster Day is yours.

A moment to reset, rebuild, and remind yourself what strong feels like.

Come as you are.

We’ll take it from there.

How to Choose the Best Gym in Wynnum: What Actually Matters

Tue, 18 Nov 2025 00:01:31 GMT

There are so many gyms to choose from, here's how to pick the right one

Finding the best gym in Wynnum isn’t about who has the biggest space or the flashiest equipment. It’s about finding a place where you can train effectively, stay consistent, and actually enjoy the process.

Whether you’re new to exercise, getting back into fitness, or chasing performance goals, here’s what to look for when choosing the right gym in Brisbane’s Bayside.

1. Look for Coaching, Not Just Classes

A good gym gives you more than a timetable. The best gyms in Wynnum have qualified coaches who teach proper technique, scale workouts for all levels, and help you progress safely.

At Rebuild Health & Fitness, every session is coach-led. That means expert eyes on your movement, accountability when you need it, and guidance to make sure you’re not just moving — you’re improving.

Tip: Ask any gym how they coach members during sessions, not just what classes they offer.

2. Check the Programming (Not Just the Playlist)

A great gym doesn’t make you guess what to do. The training should follow a structured plan built around strength, conditioning and recovery.

Random workouts can burn calories, but they don’t build lasting results.

Rebuild’s programming is designed by professional coaches using sports science principles like progressive overload, recovery balance and functional strength. That’s how our members lift heavier, move better and stay injury-free.

Keyword focus: “structured strength and conditioning in Wynnum” | “best group fitness Capalaba”

3. Community Is the Real Difference

You’ll stay consistent when you train somewhere you actually want to go.

The best gyms in Wynnum and Capalaba have strong communities — people who celebrate your PBs, notice when you miss a session, and make training the highlight of your day.

At Rebuild, community is everything. Our members range from beginners to seasoned athletes, but everyone’s working towards the same goal: becoming a stronger, happier, more capable version of themselves.

Real talk: You can’t fake culture. Visit the gym at peak time and see how it feels.

4. Ask About Progress Tracking

If you can’t measure it, you can’t manage it.

Look for gyms that track strength, performance and consistency — not just calories burned.

When you can see progress in the data, motivation naturally follows.

Rebuild uses training logs and benchmarks so you can literally see yourself getting fitter over time. Whether it’s your first squat or your 100th power clean, we’ll help you measure what matters.

Keyword focus: “track your progress at the gym” | “measurable results fitness Wynnum”

5. Prioritise Coaching Quality Over Convenience

Sure, convenience matters. But the cheapest or closest gym isn’t always the best choice.

If you’re investing time and energy, make it count with coaches who care about your goals and have the experience to get you there.

Rebuild’s coaching team includes qualified strength and conditioning coaches, nutrition experts, and rehab specialists — so you get complete support, not quick fixes.

6. Try It First

The best way to know if a gym is right for you? Experience it.

Book a class, meet the coaches, and talk to the members.

At Rebuild, we encourage everyone to come in, ask questions, and see firsthand what makes us one of the best gyms in Wynnum and Capalaba.

Ready to See the Difference?

Join a community that’s focused on more than workouts — it’s about building strength, confidence, and consistency.

�� Book your first session at Rebuild Health & Fitness

(Wynnum and Capalaba locations available)

12 lessons we've learnt in 12 years of operating

Mon, 03 Nov 2025 05:00:51 GMT

New Title

As we head into our 12th year at Rebuild Health and Fitness (formerly CrossFit 4178 for the OGs), I’ve been reflecting on what this journey has taught me about people, leadership, and myself.

Here are 12 lessons from 12 years of trying, failing, learning, rebuilding, and growing.

1. Little by little, a little becomes a lot.

Still the truest thing I’ve learned. It’s the small, consistent actions that compound over time — in training, in business, and in life. Big change rarely happens overnight; it’s built through the tiny decisions we make every day.

2. Make your health your first investment, not your last resort.

Twelve years on, this lesson only hits harder. Life doesn’t wait for you to get healthy and when challenges come, your health is the only tool that allows you to handle them. Prioritise it before you’re forced to.

3. Be kind, always.

Behind every person is a story you know nothing about. I’ve seen people walk into the gym fighting invisible battles and still show up for themselves. Kindness costs nothing but it can change someone’s entire day.

4. Growth and comfort can’t coexist.

Every big breakthrough has come after a period of discomfort. Whether it’s starting a business, having a hard conversation, or pushing through a brutal workout growth is always on the other side of “this sucks.”

5. Do the thing.

Action still beats overthinking every single time. There’s never a perfect moment to start, post, launch, or try. Just do the thing, and figure it out as you go. Momentum builds clarity.

6. Learn to say no (so your yes actually means something).

Opportunities are endless, but energy isn’t. Protect your focus, your time, and your peace. Every “no” to distraction is a “yes” to what really matters.

7. Environment is everything.

The right environment changes everything your effort, your belief, your results. Surround yourself with people who want to see you win. That’s been the heartbeat of Rebuild since day one.

8. Celebrate the wins.

We’re wired to downplay success and overanalyse failure. Pause and celebrate. The high-five, the PR, the business milestone they all matter. The small wins are what make the big ones possible.

9. Action creates motivation, not the other way around.

You’ll never “feel ready.” Start moving, even if it’s messy or uncertain. Once you take that first step, motivation catches up.

10. Go together, go far.

Nothing great is built alone. This place has only thrived because of the people in it members, friends, family, and especially @coachJames. We’ve been through it all, and we’re still pushing forward together.

11. Leadership means service.

The longer I do this, the more I realise leadership isn’t about being in charge - it’s about taking responsibility. About helping others win, creating opportunities, and lifting the people around you.

12. Rebuild isn’t just a gym - it’s a mindset.

It’s about rebuilding after setbacks, rediscovering your strength, and constantly striving to become a better version of yourself physically, mentally, emotionally. That’s what we’ve always been about.

Here’s to 12 years of laughs, lifts, and lessons - and to the people who’ve made every single one of them worthwhile.

From the bottom of my heart, thank you for being part of this journey. The show goes on! We ain't fucking leaving!!

Join Rebuild Capalaba's Free Week Feb 2-8

Tue, 02 Sep 2025 02:31:34 GMT

If you’ve been thinking about getting back into training — or starting properly — this is your chance.

From February 2–8 , you can train free for a full week at Rebuild Capalaba with unlimited access to our group sessions.

No pressure. No judgement. No gimmicks.

Just well-coached training, intelligent programming, and a community built around progress — not perfection.

Whether you’re returning after a break, testing something new, or simply curious about what training should feel like — Free Week lets you experience it properly, without committing upfront.

Free Week runs Feb 2–8.
Spots are limited. Book your week and see how it fits into your life.

How to Join

SPOTS ARE LIMITED, but we'd love for you to join!

�� Hit the button below to reserve your free week now.

Real People. Real Progress.

You don’t need to be fit to start. You just have to show up.

See you in the gym.

Why Strength Training is Better Than Bootcamps for Long-Term Results

Tue, 22 Jul 2025 06:10:49 GMT

If you live in Wynnum or Capalaba , chances are you’ve seen a bootcamp in action — high-intensity sessions in parks, with lots of burpees, sprints, and shouting. While bootcamps can be a fun way to get sweaty, there’s a reason more people are choosing structured strength training instead.

At Rebuild, we often meet people who’ve jumped from one bootcamp to another, chasing results they never quite achieve, or can’t maintain. Here’s why strength training, not bootcamp-style fitness, is the smarter long-term approach for your health and body.

1. Progress Over Punishment

Bootcamps often focus on burning calories and pushing people to their limits every session. It feels intense — but it’s usually random. There’s no plan beyond “go hard”.

Strength training is different. It’s measured, progressive, and adaptable . Whether you’re lifting a barbell or doing bodyweight movements, the goal is to build skill, strength, and confidence over time. You're not punished for where you're at — you're coached toward where you want to be.

2. Stronger Muscles = Better Results

Cardio-heavy bootcamps might help you lose weight quickly, but they rarely help you build muscle, and muscle is the key to long-term fat loss, strength, and mobility .

When you train with resistance (weights, bands, or bodyweight), your body becomes more efficient. You burn more calories at rest, move better, and feel more capable in everyday life. And unlike bootcamps, strength training actually preserves lean mass while you're in a calorie deficit — which matters if your goal is body composition, not just weight loss.

3. Individual Coaching Matters

Most bootcamps have one instructor yelling instructions to a big group. There’s rarely time to check your technique, let alone adjust for injuries, experience, or confidence levels.

At Rebuild, our group sessions are coach-led and purpose-built . We take time to teach proper form, scale movements to your ability, and track your progress. You're not just surviving a workout — you’re learning how to move better and train smarter.

4. It’s Not Just About Today’s Workout

Bootcamps often lack structure. You show up, do something exhausting, and leave. There’s no continuity or long-term planning.

Strength training follows a programmed approach , meaning each week builds on the last. You’ll have sessions designed to improve specific movements and outcomes — whether that’s lifting more weight, increasing core strength, or mastering your first pull-up. That structure keeps you consistent, motivated, and injury-free.

5. Sustainability Over Shock Tactics

If you’re tired of the “go hard or go home” mentality, strength training is for you. It’s adaptable to all ages, bodies, and goals . You’ll get fitter, stronger, and more confident — without burning out or breaking down.

Ready to train with purpose?

If you're looking for something better than a bootcamp in Wynnum or Capalaba , join us at Rebuild. We coach real people — not fitness models — to get real results.

�� Structured training
�� Expert coaches
�� Community that has your back

You don’t need to be fit to start. You just need to start.

A lot of people have completed marathons, how many have collapsed at 40km?

Tue, 22 Jul 2025 04:40:40 GMT

Coach James's lessons from the Gold Coast Marathon

A lot of people have completed a marathon but how many people have collapsed at 40km?  Sometimes you do everything right, and shit still doesn’t go to plan. 

Last weekend I ran in the Gold Coast Marathon, my first ever marathon. I trained properly, my body felt relatively good (all things considered when preparing to run 42.2km), I carb-loaded, and my race day nutrition was dialled in. 

I was ready. 

We set off. Jess and the kids met me at different points on the course with signs, the atmosphere was great. I loved seeing the kids with their signs. Pacing felt on point. The first 21km? Easy. I felt great. Maybe I should’ve drunk more water, but I didn’t think too much of it at the time. 

At 25km, I felt slower, but pace wise I was still holding well. I’d kept telling myself throughout the day "The race starts at 30km." And let me tell you, it does. 

By 30km, the sun was out, and I was starting to struggle. My watch started glitching so I had no real idea of my splits. I thought I was slowing down a lot (turns out I wasn’t), but the effort to keep the same pace suddenly felt 10x harder. 

I hadn’t taken on enough water. Usually, I can get away with lower fluids. Not this time. Dehydration crept in. hard. 

At 35km I was in survival mode, one foot in front of the other, flicking between moments of pain and little short lived waves of “let’s go.” But by 39km I was delirious. I could see the finish line, I hit the 40km mark (where I thought enjoyment might return to finish), and I collapsed. 

I was gone. Scary stuff. 

The last few hundred metres were a complete blur. All I remember is the crowd, the medics, and about five paramedics suddenly around me. I was vomiting, shaking, confused, in and out of it. I had this overwhelming, indescribable feeling, and honestly, for a moment, I thought I could die. 

My memory went. I couldn’t recall the day, the year, where I lived, or how to spell. I only knew who Jess and the kids were, and that I didn’t want them to see me with wires in me.  

My temperature had hit 40°C. Blood pressure crashed. Thankfully, the medics and paramedics were incredible, I had a drip running into me within 10 to 15 minutes. 

As I already knew, I’m stubborn. I wanted to run it all. Not walk. Not stop and breathe and In hindsight, I should have.  

Seems like my mind was just a bit stronger than my body on the day. I never thought I could push myself there in all honesty.   Am I gutted? Of course, I was only 2km away but I gave it everything I had on that day. Heat stroke, exhaustion, and dehydration got me.   I am always reminded here of the quote ‘The man in the arena’ look it up if you need.  

Will I run 42.2km again? Yes, I feel I need to.   Would I do things differently, now I’ve run 40km under race conditions? You bet, lessons learnt. Always lessons.

Never be scared to not succeed. Be scared to never try in the first place.  

We go again.

Perception of Yourself

Tue, 08 Jul 2025 23:20:53 GMT

So I have probably just had the most terrible week mentally I have had in years and years, I don't struggle with mental health as a whole but this week my mental health has struggled. I hope that makes sense? Sometimes we can be sad, emotional, demotivated, deflated, tired among other things, well just because really. There doesn’t always need to be a deep and meaningful reason behind it. But I am just glad I am coming out of the other side, and I don’t live there long term. It’s been a rough week, part of this week has been believing am I good enough? I know damn well I am good enough at my job but that subjective feeling sometimes kicks in and our mind is a very powerful tool. Much more powerful than anything else. I have lost a little fitness since my holiday and gained a little body fat, are people looking at me differently? My mind might say yes, but I can near enough guarantee no one is thinking either of these things. It’s just my perception of what people are thinking of me. Quote time (If I could only speak in quotes for the rest of my life I would) “I am not who you think I am; I am not who I think I am; I am who I think you think I am.”– Charles Cooley This is amazing and so very very true. Your perception of yourself is what you believe others think of you, that is a criticism of yourself and not others. The number of times I have had this conversation is insane, but I remember thinking the EXACT same thing before I started the gym for the first time “I am going to be a lot weaker than everybody else”“I don’t want to embarrass myself in front of people”“People will think I am so weak and unfit” I can nearly categorically tell you that is only in your head, as harsh as this sounds. No one gives a flying fuck about what you can do. People are too focused on themselves. Another one is people believing they should be a certain size, the perception of the size they believe they should be because of the size others are or what others deem to be the ‘ideal size’ I remember a time when I became a qualified PT I would hide some of the foods I was eating in public because I was worried that people would judge me. But I was taught to not eat badly in my course because PT’s don’t eat badly. What a crock of shit. So I was lead to believe I had to uphold this perception of myself because that is what others wanted me to be like. What I have actually learnt is people like real people, they like to know you suffer and struggle too.Everyone regardless of your role on this planet may be a CEO of a fortune 500 Company or a backpacker working for a free place to sleep, we are all just humans trying to do a little bit better. I have dealt with multimillionaire clients from big companies that put on this crazy powerful persona because they believe that is what people need to see or want to see, yet they are the most emotional and broken people on the planet because they are lying to themselves each and every day. The world is changing I want to believe and I hope. So how can we stop thinking about what others think of us? Firstly I believe we need to be kinder to ourselves, be truer to ourselves and understand the people that we truly are. Task – Judge others less, as you do not want to be judged. You will be surprised at the outcome. So change your perception of things, and you will change your reality.

What is Health?

Tue, 08 Jul 2025 23:20:53 GMT

What the fuck is health? I am starting to not know anymore, people seem to be worrying about my health more than their own these days. Which is a bit strange. OH WOW Bethany, you eat food from the earth, bathe in lavender for 20 minutes daily, train 12 times a week while doing naked meditation in your back garden while balancing on a tree branch and only drinking coffee from them weird animals in Bali that poop coffee beans (true story)? Good on you, Beth. Please tell me more…Society is strange, we have been brought up believing to be healthy you have to be/do X, Y, Z, and that has been embedded in our head for years through our elders, the news, magazine etc. I walked to meet some friends a few weeks ago holding a sugar free Redbull and you’d think the world was going to implode “You can’t drink that, it’s bad for you! Wait what so I can’t have one 0 Calorie drink of diet Redbull but you can have 6 coffees a day, beer each night, drugs on the weekend and you are overweight, yet this drink here is bad for me? society is strange, but I don’t even blame him. So what is health? Is it training and nutrition? Is it a persons mental or physical condition? Is it the state of being free from illness or injury? The WHO (not the band) The world health organisation defined health as ‘a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity’ Most of us reading this email are here looking to improve our health and fitness, but I like to think critically about everything so let’s break a few things down then and look at how nutrition can help. First, let’s start with what ISN’T healthyMissing out on fun things with your friends and family because of dietingRestricting yourself so much that it leads to binge eatingBeing scared of foodsGoing out drinking even though you don’t want to because that’s what your friends are doingDieting so hard it plays havoc with your menstrual cycleNot feeling safe in your environment Now, what is Health…Health is Physical, psychological, social, emotional, intellectual, environmental and morePhysical – To do no harm to ourselves, to be active and to fuel ourselves and our needs? Psychological – Empowerment of the decisions you make and to take ownership of your actions. ? Social – To understand you don’t have to shy away from social engagements for fear of failing your results, to take your lifestyle into consideration. ? Emotional – To build better relationships with food, finding a path that suits your being, to become more at peace with yourself. ? Intellectual – To create and stimulate the brain, to be empowered by our decisions and to reduce obsessive tendencies ? Environmental – I really like adding this one in as I believe your environment plays a massive role in all of these above. The people that you are around, the place that you live. Are these things having an impact on your overall health? With all these factors above we can’t simply ignore genetics either, but we can nurture them to seek improvements in all aspects If you have a good understanding of the above and you feel like you have a grasp on each factor then that is great to hear, really great. For others it takes work, it takes years of trying and failing. But every time we fail and try again we are learning. That is exactly how we learn. With nutrition and physical health Remember there are no bad foods or even unhealthy meals there are only unhealthy diets. No one food can make you unhealthy. Health is a factor of the long term cumulative on dietary choices made over time. Don’t let someone put you down for wanting something you enjoy, you shouldn’t feel like a prisoner to food you are not owned by food. Don’t let food dictate your social life. I hope reading this you understand health is much more than meets the eye, all parts need to meet and we need a good grasp on each factor, which is what myself and my clients work on daily.

The Optimal Diet for Human Health

Tue, 08 Jul 2025 23:20:53 GMT

Last week what spoke about what I believe what health really is, so let's go deeper again and try and find the optimal diet for human health as backed by research. You’ve heard everyone spouting shit about what the best diet for fat loss and health is right? Ketogenic, high carb, low carb, paleo, high protein, plant-based, vegan etc BUT What if there wasn’t an optimal overall diet? Maybe we need to have a closer look at ancestral health & the blue zones around the world. What’s a blue zone you ask? Blue Zones are areas in which people have low rates of disease and live longer than anywhere else. Lomo Linda (California), Nicoya (Costa Rica), Sardinia (Italy), Icaria (Greece), Okinawa (Japan) What do these blue zones have in common, remember from last weeks email, it’s not all about nutrition. Physical activity Close knit community & family Sun exposure Less stress No smoking Religion & sense of purpose Less PollutionLet’s have a look at some fairly extreme diets around the world where the people seem perfectly healthy and without rates of obesity. The Kitavans on the Melanesian island follows a traditional, non-industrial diet. About 69% of their diet comes from Carbs, 10% Protein and 21% fat. Yet they having very low HDL (good cholesterol) levels and very low rates of cardiovascular disease. The Aymara people (Chilean natives) 80% of their diet comes from the carbohydrate potato. They have extremely low rates of diabetes despite the extremely high intake of HGI Carbs. Maasai Tribe, men eat a diet consisting almost exclusively of high fat and protein consisting of milk, meat, blood and they rarely eat any vegetables. High calories over 3000 per day 66% from fat (33% from Saturated fat) and they consume 600-2000mg of cholesterol per day. YET they have low levels of serum cholesterol and no evidence of heart disease. Now let’s have a look at the most famous case of a tribe being westernised and how this affected them. The Pimpa Indians, they traditionally lived off the land until irrigation water got diverted so they could no longer grow crops. The became dependant on government food programs providing white flour, sugar, partially hydrogenated lard and canned goods. They now have the highest rate of diabetes (38%) and one of the highest rates of hypertension and obesity of any population in the world! How very very sad is that. But why?Well, you are taking people who grew their own crops and lived naturally off the land, their food was nutrient-dense and their foods were extremely satiating. Now they have been given highly palatable foods with low satiation whenever they want them. They eat for pleasure in the absence of an energy deficit.These people above have possibly genetically adapted to that way of living. But you can see all their diets are vastly different. Some extreme high fat like the Inuits (75% fat) some are high carb, some don’t eat any vegetables. So with all that said………………So how do we know what the optimal diet is? Well, the answer is there isn’t one. Nice one James, top marks I wanted a straight answer! LOL you won’t find one here. The answer is you need to eat to meet your energy requirement while having an underlying principle of a good Macronutrient breakdown (protein, fats and carbs) and micronutrient intake (vitamins and minerals). But if any diet worked perfectly for everyone, trust me the world wouldn’t be in the shit pile it is surrounding food. You see it really doesn’t matter how you eat in theory, the optimal diet is the one you can adhere to the best, it is as simple as that.I think we can take a lot away from the blue zones, they get sunlight each day, they have a connection with family and a sense of purpose, they smoke less, they stress less they are very active and they eat a less westernised diet. If I was going to say what a ‘good balanced’ overall diet would be for westerners of the world. It would be:Limit refined starches Limit added sugar limit processed foodsLimit certain processed fats (Trans) Eat meats, fish, poultry, seafood, whole grains, vegetables and fruits. Eat some of your favourite foods ?The key word there is the limit, not eradicate all together. Still, have the foods you always enjoy, that is what keeps up adherence and allows sustainability in life & what the fuck is life without some bloody chocolate or crisps (UK crisps of course, Australia crisps suck and they call them chips WTF). Anyway, I digress.You see everyone needs something a little bit different in their diet depending on a factor of different things, but the diet should be built around your lifestyle and values, your life should not be built around your diet.

What is the Perfect Body?

Tue, 08 Jul 2025 23:20:53 GMT

All my life I always thought I knew what the perfect body was male and female of course, I've thought about each for many years.It is what I saw in all the magazines, Men’s/Women’s health, films, TV shows and my friend Matty’s Dads DVDs that he uses to hide under his bed. What a strange place to hide his favourite shows we thought, the surprise was real.These people were tall (bastards), tanned, visible 6 packs, big arms, legs and shoulders popping so much they looked like small footballs. I was in awe. I wanted that. So like many others, I began with a trip to the gym to get super jacked within a couple of months …… I am still waiting 14 years later. This is bull shit. I walked into the gym, I put no weights on the 20kg bar and began my warm-up set of bench press, this was not a warm-up set I soon realised, it was my 1 rep max. Jesus this isn’t going to be fun I thought.As the years went on my training was always based around how I could be a better athlete but even during this time, aesthetics was always in the back on my mind of course it was. It always is. We want to be able to be proud of what we see in the mirror. But what is wrong about being proud of your body for what it’s capable of without showing defined abdominal muscles, a definition in your quads, bulging biceps or an arse like J LO?I will say it absolutely nothing. Where has this idea of perfect come from? If you are super ripped up and have what you would call an ideal body, does this mean you’re strong? Does this mean your healthy? Does this mean you’re happy? Nope. I have made mistakes in the past for dieting people including myself too low, not enjoying the foods we like, not going to social events, where stress becomes higher, happiness becomes lower, sex drive drops, training ability sucks and what for? To be able to take a picture and show people, is that really what we are living for?Remember the pillars of health I have spoke about in previous emails, not just nutrition and exercise. So what is the perfect body? In my opinionThe perfect body is the body where we are most comfortable, we are most happy and where we can live without stress. It means we can love who we are, we can go to social events, we can enjoy our life and have a respect with our bodyOf course, the bodies health markers should not be affected. In no way shape or form am I saying, you shouldn’t be looking for improvement. HELL NO. But just understand your idea of a great body. Everyone is vastly different, genetics, hormones and the time of the month play a role. So don’t be chasing something that makes you unhappy in the process. Look at what your body is capable of, not what it is not. You jump out of bed each day, you get to train, you get to give yourself nutritious foods, you get to give your body what it deserves. This is where the results are. There is nothing wrong with looking to better your body and yourself but make sure it is processed oriented as much a possible and you don’t give your body a deadline in achieving your sustainable happiness in terms of a physique. Because it will be short lived.I make a living on improving peoples body composition, but aside this we work on improving their mindset, their education, their vision, their understanding of what they really want and what will make them happy within themselves. The point of my emails is to hopefully make you think a little bit differently, it is to challenge your belief system and question things you thought you already knew. I will leave you with this. Do not believe having a ‘perfect’ body will fix all your problems.

You're Not Helping!

Tue, 08 Jul 2025 23:20:53 GMT

I deal with women and their diets every single day, they come to me because they are struggling with something, maybe they are not happy with their body, maybe they don’t know how to maintain their weight loss, maybe its health, fitness, strength, or mental. BUT almost every single person I sit down with wants to improve their body composition above all else. Of course, it is, people say “no it’s not”, but break it down enough. Yes, it is. ? We all want a better body, every one of us wants to be able to stand in the mirror and look at ourselves and think “that’s a bit of alright, I am happy’ but it is a very hard thing to do subjectively after living a certain way, or with a certain mentality for a period of time, and the world of social media is not helping at all.? That’s why we have to work on peoples behaviour and mindset from the start about who they are and why they are doing this. We have to change the way people look at themselves, we have to empower people, build them up, give them a result mentally/physically. ? BUT there is a way we should do this and there is a way we should not. ? Time and time again (and this is a bit of a rabbit hole, so I will try and get my point across well) I fucking wish people would stop acting like everyone is just perfect the way they are especially when this plays with their health and wellbeing.? Someone comes to me overweight in need of help and really unhappy with the way they feel and look. Yet they hide this from friends and family because they are trying to be way braver then they need to me. I have had one person say to me ‘I feel like I am letting women down’ now that is mental right!? not for her to say that, but for her to feel like wanting to improve is negative. ?When I asked why she would say that, she said “Women everywhere are fighting for body acceptance whatever shape they might be, yet I am wanting mine to change and be better even though I am not in the worst shape I have been” so after we spoke about some pretty deep issues and she left feeling ready and confident.Then their friends and family are saying things like “you’re perfect the way you are, you don’t need to change at all you need to embrace your body for what it is”?I understand the positivity you are wanting to spread but I believe that is not helping if anything you are being detrimental and disempowering. This person after a hell of a long period of time has plucked up the courage to ask for help, no one does this on a whim, it isn’t a spur of the moment thing. They want to make a change to better themselves so they can lead a happier healthier life internally, externally, mentally and physically. ??This doesn’t mean they hate themselves because hating yourself isn’t really a reason to want to lose weight. You can still love who you are, regardless of weight but still want to chase self-improvement to be the best version of yourself. I think people miss this point, there is a difference between self-love and self-acceptance. How about we love ourselves so much we want ourselves to flourish and become the best we can be? Love the body we are in, yet want to improve its ability to function to its full capability. ???But people are starting their journey and next minute you’re telling them they don’t need to do it?! WHAT THE FUCK. How about show support, have understanding. It is not your body, it is not your mind, you have no idea what is going on inside a person.???Most people during times feel alone, feel they are the only one going through this, they are not. That is empowering, knowing people are around you supporting you, most people get great results with a sense of purpose and community. ???As a nutrition coach I don’t tell people what to do with their body and neither should you, this is a decision people have to make themselves. You don’t get a say in that, as they don’t get a say with your body.??If you want to build people up around you and empower them? Respect their decision.??If you have had this said to you before and you find it hard to handle maybe you can reply with ‘I appreciate your opinion, but you are not me. I am not doing this because I hate myself, I am doing this because I like myself, for improvement, for my health and wellbeing because I want to love myself even more’.??This blog could be broken down into about 5 different topics which I will speak about in other weeks. so my message is to support people, help them by listening and understanding, don’t judge people, you have no idea what someone is going through, but you can learn if you’re willing to listen.

The Missing Link for Fat Loss

Tue, 08 Jul 2025 23:20:53 GMT

Today I am going to talk about the most unspoken about factor when it comes to weight loss and weight maintenance. Yesterday I got a message off my friend Olivia who is marrying my best mate Ben in two weeks in Wales (where I will destroy him with my best man speech). But the message read ‘my anxiety was really bad this morning and I was really beating myself up about not being able to get to the gym’ But she remembered something I said, and it took her back down to earth which I will explain. Through our lives we are going to want to be in better shape for certain periods of the year, that is life for most. So we believe we need to train harder at this point to get down to our desired weight/result. So we go fucking mental and start training excessively, eating a lot less. Sort of punishing ourselves to get the body we desire.All this time your energy is dropping and you’re missing out on the thing that really matters and is in our control for weight loss. Non-exercise activity thermogenesis (NEAT) or non-exercise non-activity thermogenesis (NENAT) which is defined as – ‘The energy expended for everything we do that is not sleeping, eating or sports like exercise’NENAT is subconscious movements for example fidgeting and facial movement. Other things come under NEAT for example; going shopping, getting your steps up, gardening, cleaning, playing with your children etc. Think of this as everyday movement. In the energy balance email, I explained that on average exercise makes up around 5% of our energy expenditure per day where NEAT makes up around 20-25%! So you tell me which one is more important for fat loss? what you do in the gym or what you do outside of it? People believe me when I say this. This is not me making shit up. I am a gym owner, by god I wish the gym was the be all and end all the fat loss, but it is not. If you are looking to get results, train because it makes you feel amazing, train because it makes you a better person, it makes you less stressed, it makes you look better naked, it makes you want to eat better and move more. You get to train, you don’t have to train. It’s a privilege denied too many. Then focus on your everyday movements outside of the gym. You train for 60 minutes per day, what about the rest? As a Practitioner, we measure NEAT through steps because it is an objective measurement we can control. If you are hitting and increasing your step count, you can be fairly certain you’re moving a lot elsewhere. By training more and eating a lot less to get a quick fix, we know through countless research that your NEAT can drop excessively. So what you thought was your deficit, may not be a deficit any more. Because you do not have as much energy to move subconsciously or consciously.We also see a huge drop in NEAT for people who have lost a substantial amount of weight.But you’re training loads, eating less and not getting results? Then what happens? We go “fuck it”. The vicious cycle of yoyo dieting continues.Instead, we can control or be conscious of our everyday movements 365 days a year, this will make the biggest difference in your life. My advice for anyone wanting to maintain or lose weight is to go and pick yourself up a step tracker. It doesn’t need to be expensive. But monitor your steps over a week a month a year, make it a challenge to hit a number each day. We say around 10,000 steps per day, why? because It is a good amount of steps I guess. I mean you’re thinking about your movement and burning more energy then if you were hitting 5000 let’s say.But if your current step count is 3000 per day, then your aim should be 4000 then 5000 and so on. Try to improve a small amount every single day. Success is the sum of small efforts, repeated day in and day out. So don’t feel you need to ruin yourself in the gym, don’t get caught up if you miss a training session. It’s only a gym session. It is not the be all and end all in life. Turn the negative of not being able to get into the gym, to a positive one by moving more elsewhere. Get outside and move, one day you might not be capable. I know for some people, they may already know this. But for some, this might be the first time they are hearing it. So I really hope it helps. None of us, experts or not should underestimate the importance of this facet of energy expenditure.

Going to the Gym to Lose Fat is Stupid

Tue, 08 Jul 2025 23:20:53 GMT

I should be dead… Also going to the gym to lose fat is stupid, I’ll explain. When I moved to Australia about 8 years ago, like all backpackers you have to do 3 months of farming to receive your second years’ visa, so of course, that is what I did. We ended up on a cotton farm on the border of NSW and QLD, I’ll be honest, I may have watched too many movies. I thought we would have baskets on our backs, picking cotton by hand for 12 hours a day. How wrong I was. When we arrived at the farm, there were machines as big as houses that did all the work, we just had to press it in a massive 10-tonne container. It was bloody long hours, but easy work in fairness (Well compared to what I thought it was anyway). After we had finished picking all of the cotton on the farm, we would back up all the machinery and move onto the next one. Well, one of these days ended quite badly but it could have been a whole lot worse. Well, in all honesty, I should be dead. But it’s also a funny story. So this one day we were driving the equipment and I got put in charge of moving this 20 meters long, 10-tonne piece of equipment to the next site. While doing this I forgot to fold the arm that presses it down, this was probably about 10 Metres high from the ground to the top. As I was driving around this corner, my tractor lit up like I had been hit by the power of Zeus himself. Bright white light covered me for a split second. I was a little shocked but just carried on driving. I then saw Michael the boss on the farm hanging out of his tractor waving his arms like a flappy flamming inflatable arm flailing tube man. I pressed the breaks and jumped out. I had only knocked a bloody powerline down! But of course, this is me, this wasn’t just any powerline. It was the powerline that was connected to the box that connected the county’s power to all the homes! Side note, the incident made all local papers and TV news, I had put the power out for a hell of a lot of people + we had to get the power company out to speak about all the problems and go through safety talks, etc very boring. BUTDuring that talk, he told me that if I hadn’t jumped out of the tractor and I would have stepped out like most normal people being in contact with the floor and the tractor. I would 100% be dead. so that’s pretty cool I guess. Anyway I digress, my boss is waving his arms. He is pointing like crazy, at something in the next field, where the powerline had eventually fallen. Anyway, I look up and the f**king field is on fire! like the blaze is much taller than me and about 100m Long so far. I look over in panic thinking about how big this fire was, so I sprinted over there and guess what I did to this pretty big fire? I tried to kick it out with my feet and blow it out using my shirt as a fan. You might be thinking now ‘what an idiot, that would never work’. You’d be right too, it’s pretty funny looking back. But that is like going to the gym to lose fat, you think it’s the right thing to do at the time but it couldn’t be further from the truth.Yes, I might have possibly slowed the fire down in one little area for a second, but overall it didn’t play a big role in putting out the fire. The water did (who would have thought?) Let’s call you going to the gym to lose fat, me kicking the fire. And Let’s call the water that solved the problem, you’re diet i.e a calorie deficit. You see I could have stood there all-day using different things that I had at my disposal to put the fire out, but it never would have worked unless I had the water working with me at the same time. You can not out-train a bad diet, it sounds cliche but it is true. People use to say its 80/20 I call bullshit, I would say it’s 95/5 on average in the gym, why? Because you burn around 5% of the energy expenditure per day through planned activity. BUT it is 100% a calorie deficit that allows you to lose fat. You can train all you want, but if you’re eating too much you will not lose fat. We train for many different reasons, fat loss shouldn’t be one of them. Sure it may help but it is not very empowering. We should want to go to the gym, to be stronger, more badass, move better, feel better, build muscle, improve body composition, improve mental health, connect, communicate, change your habits, hey you might even eat better once you have trained, but. If you are going to the gym to lose fat you’re doing it wrong. let’s run through the likely possibility of what will happen if you’re going to the gym to lose fat?You go to the gym… You don’t lose weight…You quit. I have seen it time and time again over many many years. The gym/exercise is freaking amazing for many many things, but if you want to lose weight, control your food, change your habits, and move more outside the gym. Listen I was coming to the gym was the be-all and end-all for weight loss, I am a gym owner. The gym though is much more special than just weight loss, it’s an empowering place! A place where long term change can be made. Summary – Going to the gym to lose fat is like trying to kick out a fire – James Batey 2019

It's Time to Put Yourself First!

Tue, 08 Jul 2025 23:20:53 GMT

Without a good method of releasing the built-up stress and tension, we break either physically, emotionally or mentally or sometimes all 3 at the same time which is not fun.In these crazy times, in the hustle and bustle of life, it can often feel like we don’t get a break constantly jumping from one job to another. Life stress has become such a constant that our bodies do not get a chance to recover. We pile on stress all day every day and it’s almost seen as a badge of honor being able to deal with so much.However, without being able to dissipate stress we set ourselves up for the straw that broke the camel’s back type scenario. At some point, there will be too much and without a good method of releasing the built-up stress and tension, we break either physically, emotionally or mentally or sometimes all 3 at the same time which is not fun.Parents are especially guilty of this, always putting others first before taking time for themselves. When we divide our energy out amongst so many things at the end of the day we just don’t have anything left to give to ourselves.But what if we switched that? What if we started putting more time into ourselves? Whilst initially it may seem like we are taking time away from those who need us, the time we spend with them will be of a higher quality because we will be in a better place. Quality of time over quantity time matters.We are at a point now in society where we are experiencing the devolution of the human being. We need to start focusing more on being able to put ourselves first.We need to take time to destress/down-regulate so we can be our best selves. We need to find methods that allow us to relax, and I’m not talking about having 3-4 drinks a drinks night every night after a long day which by the way if you do so you’re considered a ‘functioning alcoholic’.We owe it to ourselves to be better than that. We need to implement other methods in our lives to be able to down-regulate.Some times we just need to STOP and BREATHE. And I mean that literally, just taking 5min out of our day to just breathe can do wonders for our mental clarity and will help us down-regulate (if you say that you don’t have 5 minutes to sit and do nothing that’s total bullshit, how long have you just spent scrolling through your phone?If we can just allow 5 min to ourselves to just focus on our breath we will feel more focused, our mind uncluttered and we will just feel better knowing we have done something just for ourselves and the people closest to us will notice these changes and appreciate them.So the challenge I put forward to you is to sit for 5 minutes without your phone and breathe.What else can you include in your day to help you destress do you think? We would love to know your methods?Thanks for reading Sean Carroll

Aesthetics Does Not Directly Equal Performance, Health or Happiness

Tue, 08 Jul 2025 23:20:53 GMT

Humans do this all the time, are humans pillows? Do we treat our bodies like we treat our pillows? Are people walking around looking the part and feeling like an absolute turd? A couple of weeks ago we moved into a new house and of course, Jess wanted to buy new ‘things’ for the house. One of those new things being pillows for our living room. We have the same sofa but I mean we have gone from white walls to cream walls so you can see why we needed new pillows. (I can’t but emoji’s on emails but I hope you can picture the face I’m pulling) Jess said we need new pillows, I said we don’t need new pillows, so we clearly went to buy new pillows. As we were walking around the shop, I was picking up amazingly comfy pillows, I was performing Sleep testsBetween the leg squeezesBackrests comfortArmchair comfortIs it easy wipeable when I inevitably spill something?As I showed Jess my choices, she looked at me like I’d farted in her milk. The face of disgust. They are awful. My heart was ripped out. We had a look at her choice, she was telling me about how nice it looked, fancy bits hanging from it, contrasting pallets with our other pillows (Which is important, I mean of course it is, it’s a pillow, it needs friends…) I started to perform my tests. Felt like a pillow from Alcatraz Felt like I was spooning a milk trayThis thing was so hard it would kick you off the sofa Arm test = Shit Water would stain it. Jess “It’s not all about the comfort you know, it has to look good”Well well well, I am triggered at this point, but after we brought the terrible pillows (Of course we did) and my emotions settled I started to think. Humans do this all the time, are humans pillows? Do we treat our bodies like we treat our pillows? Are people walking around looking the part and feeling like an absolute turd? Yes, yes people are. People are walking around way leaner than they need to/should be in order to impress others when inside they are unhappy, unhealthy and performing like shit. Aesthetics does not directly equal performance. Aesthetics does not directly equal health.Aesthetics will not directly make you happy. There is nothing wrong with wanting to look better, hey I make a living out of it BUT there is much more to a story about creating a happy and healthy human for the future. I have dieted humans down to very low body fats in the past because they wanted to push and see where they can take their bodies. It’s self experimental but possibly the wrong move. I have also done it myself. When I was at my leanest, I was under-eating massively, I felt depleted, my stress was through the roof, my sex drive was low, my performance was the worst it has been, my appetite was terrible, I was sleeping poorly but hey I looked good! NOT WORTH IT. But at the time because it was a process, I felt everything was fine. Everything felt normal and I didn’t know what was happening physically and mentally. It’s very easy to think how you are feeling now is ‘normal’. A lot of the time, it is not. Some women are walking around without their menstrual cycle for months maybe even years to have a photo shoot with a 6 pack so they can post on Instagram. Where have we gone wrong in society that people throw away their health to push the body to an extreme to make other people happy! Remember health is more than physical, it is more than the gym, it is more than food. When we work with clients we look at all parts of their health. Physical Emotional Social Intellectual Psychological Economical In closing what I am trying to say is, don’t sacrifice your happiness in order to look the way you think will bring you happiness.

How Much My Approach to Training Has Changed to See the Bigger Picture

Tue, 08 Jul 2025 23:20:53 GMT

“If this all goes to plan you’ll be back in time for preseason” and I just said, “I wanna be able to run around with my nephews and walk up and downhill without grimacing in pain.'How much my approach to training has changed to see the bigger picture.I’ve been an athlete my whole life ever since I was young training for me has always been about getting better at my sport. Even through injuries which if you know me well you know I’ve had my fair share, I’m now 27 and I’ve had 3 knee ops, a shoulder reconstruction, and my hips operated on. As well as numerous breaks, fractures, torn ligaments and strained muscles thrown in for just for shits and giggles.Needless to say rugby has not been overly kind to me, but through all the disappointment, setbacks, pain and missed opportunities. I was able to learn a lot about my body and pass on many lessons to my members, to help guide their mentality around training for long term health.I used to fully believe I needed to push myself hard no matter what, always training to ignore the pain and push through it, needless to say, that didn’t end well but hindsight is a wonderful thing. My mindset first started shifting when I was 20 turning 21 about to have my 3rd round of surgery within 12 months, I had just recovered from a successful shoulder reconstruction and a not so successful knee operation and was currently consulting with a new knee surgeon. Having spent the previous year not being able to run, squat or even walk downstairs without great pain, my body was letting me down and it sucked. All the while still in my head I kept telling myself I needed to get back to rugby and this is just part of a ‘rugby players’ life, until one day I was at a park with my nephews and they were running around playing touch asking me to join in. I had to tell them I couldn’t and I just had to sit and watch, it was toughIt was tough, after that, it was the first time I realised that training for a sport isn’t the most important thing for me, I remember the surgeon saying “If this all goes to plan you’ll be back in time for preseason” and I just said, “I wanna be able to run around with my nephews and walk up and downhill without grimacing in pain.”It was the first time I had truly prioritised my overall health above all my sporting/training goals. Sure I’ve had a few setbacks since that moment when I’ve got a bit excited and tried to make a few too many comebacks and picked up a few niggles here and there.But now rather than using the gym and my training to enhance my athletic performance, I’m using it to help ensure I’m the fittest healthiest human I can be so I’m always able to run around with my nephews and hopefully soon take my son down to the footy field and have a kick around with him.I train now for the quality of movement rather than time, I prioritise technique rather than load and most importantly I now listen to my body and scale sessions back rather than push the pace when I’m battling little niggles or just feeling flat.This is a lesson I try to pass on to my members, whilst it’s great to have short term specific training goals around sports or competitions, we should never sacrifice/risk our long term health in pursuit of them. The majority of our clients are Mums and Dads just wanting to look, feel and move better.Having the best functioning body should always be at the forefront of all of our minds for life. Why would you ever want to risk that? Smart training methods and great coaching and guidance can help you achieve this, conversely, shit coaching and poor training methods can be detrimental.I believe it’s important to ask our selves the question: Is what I’m doing now going to negatively affect me down the track? and if the answer yes, why the fuck are you doing it?Happy training!Sean

What is Physiotherapy?

Tue, 08 Jul 2025 23:20:53 GMT

Be wary of claims such as “needling promotes healing” or “regular manipulation is required to maintain spinal alignment.” I won’t dispute that these things can decrease pain in the short term, however they are NOT necessary for recovery from an injury.What is physiotherapy? A valid question. If you asked ten people, you’d get a variety of answers. While I believe most people have some idea of what we do, I’d love to use my first blog for Rebuild to define the job more clearly and clear up some very common misconceptions.The Australian Physiotherapy Association defines the role as follows:“Physiotherapists help you get the most out of life. They help you recover from injury, reduce pain and stiffness, increase mobility and prevent further injury. They listen to your needs to tailor a treatment specific to your condition. As first contact practitioners, you don’t need a doctor’s referral to see a physiotherapist. Physiotherapists, doctors, and other health professionals will often work as part of a team to plan and manage treatment for a specific condition.”To put it very simply, Physiotherapists manage movement disorders of the human body including musculoskeletal injuries and neurological conditions. We also have a role in hospital or community settings treating cardiorespiratory conditions and aiding in management post-surgery or of chronic disease. As a musculoskeletal based private physio my caseload is entirely injuries or mobility issues.It is important to understand that the term “Physiotherapy” refers to a profession, not a specific treatment. Physios use a variety of treatment techniques such as:Advice and education on the patient’s condition, activity modification and self-management strategies to aid in recovery.Rehabilitation programs aimed at improving tissue capacity, strength and/or mobility.Pain management techniques such as joint mobilisation, manipulation, massage and dry needling or acupuncture.The available scientific evidence shows that a combination of advice/education and exercise is the most effective strategy for management of pain or injury.Other techniques listed above may have evidence for short term pain reduction, but do not truly speed up the recovery process for any injury. Think of taking Panadol: it may help with pain in the short-term but did not actually treat the issue.High-value physiotherapy care is therefore centred on gaining an understanding of your problem and creating strategies you can use yourself to get better. The human body has an incredible ability to adapt to or recover from stressors, our job is to facilitate this through a good plan rather than simply fix the issue and send a person on their way.Be wary of claims such as “needling promotes healing” or “regular manipulation is required to maintain spinal alignment.” I won’t dispute that these things can decrease pain in the short term, however they are NOT necessary for recovery from an injury.The old mantra of “no pain, no gain” should not apply following these treatments. Some pain during a session of massage or needling is probably OK if you leave feeling better. If you leave in more discomfort afterward, particularly if its long-lasting, the treatment has failed to serve its only purpose and has NO VALUE to you as a patient.Pain is a complicated experience. It can be caused by far more than just damaged tissue in the area it is felt. To put it simply, it is your nervous system’s way of telling you that it finds something in the area threatening to you. It is a normal and vital part of life and does not always mean that you should stop activities that you enjoy.A Physio will take a thorough history and assess the issue to give you a plan to build back to doing the things you love.At Rebuild, we have a great team of coaches who are in constant communication about any members with physical issues. A big part of my role is to scale programming for people in pain to keep them working hard in class while performing extra rehab to achieve their goals.If you have an injury preventing progress and you’re tired of working through or around it, I would be more than happy to help.Louis Savill (Physiotherapist)

The Importance Of Finding Balance

Tue, 08 Jul 2025 23:20:53 GMT

It can be difficult to juggle priorities – work, family, exercise, nutrition, a social life, recreational interests, there’s only so much you can get out of a day. Then you check your social media and people are smashing gym sessions, eating their chicken and broccoli and living a life of abstinence, probably making you feel like you aren’t doing enough. Too often the health industry is perceived as all or nothing - but it’s not that black and white. It’s time to throw away the stereotypes and assumptions of what you ‘should’ be doing. It can’t be an all or nothing approach, health is a spectrum. This week, in the podcast we’re talking about the importance of balance. But what is balance? Based on the biopsychosocial model of health and balance, it’s three-pronged, coach James Batey explains. “Health is bigger than training and nutrition – you look at it in three different facets. You have to look at all these things when you’re looking at balance and health.” Biological – all things non-cognitive, so your physical, your training, your nutrition, your genetics – because your genetics do play a role in your health, and how we can improve all of these. It’s nature versus nurture. You have social, with respect to others; so you might be able to deadlift 200kg and you might eat beautifully but you have shit relationships with your family, can’t keep a relationship together, you’ve got no support, no connection – you’re missing social engagements because you’re worried about missing your meal. Where’s the balance there? Then you have your psychological – with respect to others. So, your attitude your education, your beliefs, your spirituality all matter.Health and fitness shouldn’t feel like a chore or a punishment, coach Sean Carroll explains: “That’s the biggest thing we see people get caught out by, they think health and fitness is an all or nothing approach. You don’t have to go from zero to 100, and that’s what a lot of people do, they go all in on something and then neglect the things that they did enjoy and then they see health and fitness as a punishment, not something that is empowering.” In the nutrition industry we see people – influencers, friends, coaches - pushing extremes. The moment we start going to extremes of things, we start creating negative relationships around food and as Sean says: “That’s just not health. “ So how do you find an equilibrium, or know what balance is? If you’re overwhelmed with where to begin, first you must think about your priorities. What are they? Pick 3-5 priorities. Then let your behaviour cater to that. James says you don’t have to go without things you love: “It’s about restraint, not restriction.” Have the things you love, with balance. If you can only commit to training at the gym three times per week, that’s fine. It’s about the bigger picture. Sean says the same for nutrition - balance is key. “Creating a balanced approach to nutrition is about creating a diet that’s not restrictive in taking away the things you like but prioritising a little bit of everything. You can have whatever you want in your diet – you can’t have everything of the things that you want.” Listen to more about finding and maintaining balance on the podcast on Spotify, Apple Podcasts or Google Podcasts now. You can also get in touch with our coaches at Rebuild Health & Fitness, Wynnum West to learn more about finding balance in your health, training, nutrition and life. Contact us now, team@rebuildhealthandfitness.com

I’m A Fitness Coach And Nutritionist And I Hate These 8-Week Challenges

Tue, 08 Jul 2025 23:20:53 GMT

Six and eight week challenges have really taken off in the health industry in the last few years, and as a qualified coach and nutritionist, I’m fundamentally opposed to them. Challenges are problematic – at Rebuild Health & Fitness we consistently hear stories about people being put on restrictive diets, overworking themselves for eight weeks and injuring themselves, or completely smashing it for the eight weeks and then regressing almost immediately. These challenges are an excellent marketing tool for gyms, and yes, they do have their place as a catalyst for some people to create change, but the majority of the time, it’s ‘go hard for eight weeks and then fall off the radar’ and that is just not healthy. In all honesty they are a marketing, money-making scheme; but I understand them. We are all running businesses and they are marketable. My problem comes from the lack of education, it comes from the post-challenge bounce back and it comes with poor or false marketing of hope for people. They ruin people's already poor relationships with food and their self-image with no care in the world. They judge of objective measurements like weight and body fat (which is never measured properly). They become restrictive and look at things as black or white. ‘You can eat this, you can't eat that, you must train X amount of times per week’. They are looking at health as some binary code and it is never that simple. The biggest problems we see are the yo-yo dieting that comes with it and it's the repeat challengers/challenges. Someone smashes a challenge and due to the lack of post challenge education, they gain weight again, so they pay and sign up again to the same challenge that has already failed them. Some of the results I see go against human physiology and sports science. Beginners can make this amount of progress but intermediate or advanced it becomes more difficult. You can make anyone look better in eight weeks with the right dieting protocol around the finish time of the challenge. Hey, I've made fighters lose 7kg in five days. These results can be maintained with the correct education. I would love to see eight-week challenges with four to eight-week maintenance phases but one: most gym coaches don't know enough, two: that's time eating away and another challenge and three: what would be the business model if those clients didn't need them again for their challenges? They're fundamentally flawed, and as we always say, the middle ground isn't a sexy place to be, but it's where you get results. THE ANTI-CHALLENGERebuild Health & Fitness is launching a six-week anti-challenge – to defy all other challenges. Challenges are problematic in how restrictive they are, approaching health from a black and white perspective – which is wrong. The anti-challenge is about working on the overall quality of your life, it's not about objective measurements, it's not who lost the most weight or who gained the most muscle, it's about education and creating habits that align with our values as humans. It's about empowerment and 1% wins that will make people redefine what health is. The first step is the seminar, to talk about building good habits and maintaining them. This challenge is open to all Rebuild Health & Fitness members, free of charge. If you want to change your health for the better, properly, get in touch with our team at Wynnum West, and feel better, move better and look better. The middle ground isn’t a sexy place, but it’s where the change happens.

Meet The Redlands Man Gearing Up To Run 7 Marathons In 7 Days

Tue, 08 Jul 2025 23:20:53 GMT

Dave Roby finds it hard to turn down a challenge. The Redlands gym owner signed up for the seven marathons in seven days across seven Australian states after stumbling across the challenge on a charity website. He’s got a changed perspective on life, after nearly dying in 2016. Speaking on the Rebuild Health & Fitness podcast, Roby says: “You never can take anything for granted. I thought I was invincible from a fitness point of view – I could do anything, and then this happened, where I’m struggling to walk a 4m hill.” Roby was hospitalised with pneumonia, his lung function down to 3% capacity. He contracted a disease while travelling and says things quickly deteriorated. “I went away, on a trip to the UK. On Christmas Day, we went into the Black Sea - swimming.” A few days later, on the trip back to Australia was when things took a turn. He says: “As soon as we got to the airport on the 28th, I remember saying ‘I’m not going too well,’. When we got to Singapore, I didn’t talk to anyone or eat anything. By the time we got to Brisbane I hadn’t eaten anything, for about 36 hours.”Roby landed in Brisbane, and his parents rushed him to the emergency room. But they didn’t discover what was wrong, or how bad it was in the initial stages. “I went to hospital, stayed there for about four hours and they sent me home. Next thing, I’m back in the hospital, this time they brought a specialist in to me and said ‘listen, we need to get him to the Mater [Hospital], his lungs are starting to fail,’ I was completely lethargic, I couldn’t move, I was vomiting everywhere, I was sweating, I wasn’t sleeping. I thought; I am dying here. I’m not coming back from this. I can’t explain – I didn’t think I was still kicking. I though this is me. This is where I fade out. I got to the hospital, went straight into ICU.” The outlook was so bleak, at one stage, Roby’s family was even brought in to say their goodbyes. But he managed to get through it and bounce back – eventually. But recovery was a long road. He says it took nearly 12 months for him to get back to feeling normal and training again. And now, he’s become an unstoppable force. He’s signed up for the seven marathons in seven days, he’s owner of Velocity Fitness in Capalaba, owns Power Supps retail stores, launched a café, and is always looking for his next challenge and working with charities. He says: “I just go for anything now, and it’s just ‘make it happen, do whatever you have to do to make it happen and if you die trying, you die trying’.” He’s not the typical runner archetype, measuring around 6-foot tall and hovering around 98kg on the scales, but it won’t stop him running the 777 – that is, seven marathons in seven states in seven days. “Velocity works with a charity every month, for the 12 months of the year, we choose a different charity for each 12 and I ask the gym in December, for the year to come – I say nominate the charities you like to work with. One of our members, her job is to work in the realm of kids who are getting sexually exploited for pornography. She mentioned Brave Hearts, so I looked into it, just to see what the charity is all about. I saw they had this 777; as soon as I saw it, I was like ‘uh oh, I’m going to think about doing this’.” He quickly signed up for the challenge and is training, preparing for the feat, which begins in Perth on June 28, Adelaide on June 29, Melbourne on June 30, followed by Launceston, Sydney, Canberra and then finishing on the Gold Coast on July 4. “It’s a test for me. It’s always easy to work in a comfortable environment. For someone who can swim, it’s easy to do 1000m to raise money. For me to do 42k is hard enough, and then to do it seven times in seven states, with no sleep and having to fly…” His philosophy is simple – his suffering is less than that of the benefactors of his fundraising. “The fact that I’m going to be in an environment that I’m not massively comfortable nor wanting to be in, I just relay that back to the kids – these kids are going through what would be in most people’s eyes, the worst scenarios of all time. For me, if I’m thinking I’ve got to hurt to go for a run, I’m all good.” Hear more about Roby and his adventures on the Rebuild Health & Fitness podcast, available on Apple Podcasts, Spotify, Google Podcasts or wherever you stream your podcasts. You can connect with Roby on Instagram, or see the website to support his fundraising.

REBUILDING MEMBERS: Juggling motherhood, full time study, part time work and still working hard at the gym

Tue, 08 Jul 2025 23:20:53 GMT

“I got sick, and after being sick, I wanted to look after myself; I got into eating better and exercising. I feel the healthiest I’ve ever felt.” Samantha is a mother of two, studying nursing (full time), working part time as a hairdresser and she is dedicated to her health and fitness – working out regularly at Rebuild as well as taking arduous care of her nutrition. She’s Rebuild Health & Fitness’s member of the month for this month - celebrating our members who show tenacity and commitment regularly in gym - and outside. She remains dedicated to her training, pushing hard in the gym. The coaches applaud her for being ‘trainable, friendly and enjoyable to have in class’. James says: 'Sam is an absolute pleasure to coach and be around, she’s a quiet achiever, her improvements have been nothing short of brilliant and I really do enjoy having her as a part of Rebuild Health & Fitness.” The 29-year-old mother of two joined the Rebuild community in July last year, after relocating to Brisbane from Rockhampton and says though it’s tough sometimes, it’s the people that make it enjoyable. She says: “I love the community vibe – I like the people at Rebuild.” She says she loves the support at the gym and felt welcome from day one. “The coaches – and the people - are my favourite part. I feel like everyone is very encouraging and they actually take the time to know everybody and I think that a lot of gyms miss that. No one really cares about you - you’re just another number. But here, everyone knows everyone, and they want you to do better.” Sam is working on building up her strength, to nail gymnastics work: “My goal is to get stronger, I want to do one pull-up, that’s a goal for me.” You'll typically see Sam working hard during either the 9:30am or 4:30pm classes at Rebuild Health & Fitness, quietly getting it done. Well done Sam!

How Your Menstrual Cycle Can Affect Your Training (And What To Do About It)

Tue, 08 Jul 2025 23:20:53 GMT

It’s not a widely discussed topic, but it’s one that roughly half of the population deals with – periods. It affects your mood, your strength, your weight, your calorie output, among other things. Women in the gym can struggle to get the most out of their sessions, some research has shown women see a 60% reduction in strength from one week to another due to cycles. This week on the Rebuild Health & Fitness podcast, we speak to Sarah Boyer - a qualified coach and nutritionist, who focuses on training females and is a female herself, thus giving some good insight into the effects of periods and cycles on training and health. It’s not a widely discussed topic, even within the industry, James says. “During uni for me, any sports team, nothing was ever mentioned about the female menstrual cycle.” THE CYCLEThe menstrual cycle is broken up into different phases:James says: “There are different phases of the cycle, there’s follicular, which we’ll call your more positive weeks.' This is the time between your first day of your period and your ovulation. “Then you have your ovulation – when you’re most fertile, when you’re horniest, and then you have your luteal phase, which is post-ovulation, you have an increase in your metabolic rate, you have more insulin resistance at the same time and all the things in this phase are not spoken about.” The luteal phase, the time from ovulation to menstruation – which is typically about 14 days – this is when premenstrual syndrome happens, this is when you'll find training a little more challenging and adhering to your nutrition can be more difficult. Your menstruation happens between your luteal and follicular phases, that is your period, which is when the uterus lining sheds. Sarah says the luteal phase is a time when women will burn more calories and is a time for self-compassion, it's when we see estrogen and progesterone rising and testosterone drops - which means that you may feel like you have less energy. “You get to that week three – where we understand that you see the progesterone levels getting higher and women can burn 100-300 calories more per day; no wonder we get hungry and want chocolate.“We have this pressure that we should be eating the same way every day or that we should feel the same amount of energy every day. But we don’t get to. In that second phase of our cycle, we get hungrier and we can mentally feel worse too – and that’s a killer combination.” Sean agrees, outlining with some of his clients that they opt for a two-week-on, two-week-off nutritional programme. He says: “Dieting with female clients – there are two weeks within the cycle where it’s not optimal to be on an aggressive diet, especially when you’re needing those extra calories each day. And some people get confused- it’s not over a week that you need 100-300 extra, it’s each day during that part of your cycle.” Knowing where you are in your cycle can help you adhere to your training plans and accommodate your body’s requirements. Sarah says: “You don’t start a diet halfway through your cycle, when you’re about to become moody, about to start overthinking, about to start to become mildly irrational, you could feel more bloated and lethargic and you may need more food. You don’t start going into a (calorie) deficit then.” While these phases are important to know, you can’t really stop them from happening but you can train and eat around them. Fitr Woman is one useful app the team recommends for tracking that can offer insight into how to train according to your cycle. James says: “There’s nothing you can really do about this from a training aspect, but you must understand it. The more we understand it as male coaches, and as females – the less guilt I think people will have.” Hear more about training and menstrual cycles on the Rebuild Health & Fitness podcast, available on Apple Podcasts, Spotify, Google Podcasts or wherever you stream your podcasts.

5 Common Mistakes People Make When It Comes To Dieting (And How To Fix Them)

Tue, 08 Jul 2025 23:20:53 GMT

Dieting isn't easy - nutrition isn't easy, that's why it's a whole profession that requires study and qualification. And people get overwhelmed when they're trying to adhere to new goals - but you don't have to. Take it one day at a time, and don't let one meal derail you. Here are five common mistakes we see people making when trying to adhere to diets. 1. Not tracking your food and always just guessingWHY is this a problem? If you’re constantly guessing I guarantee you will be over-consuming calories more often than not. Whilst tracking isn’t forever its important to use this tool while you can to increase your knowledge of food and get you from Point A to Point B faster.2. Lying about how much you drinkPeople tend to feel embarrassed to tell us how much or how often they drink… DON'T. Everyone likes a drink every now and then and if you’re honest with us we can help you find balance so you can enjoy yourself without having to feel guilty.3. Letting the weekends ruin your progressLike I mentioned above we want to help you find balance. With the way modern life is weekends are always going to be a bit more social so we need to learn to allow for those potential extra calories we may have at lunches, birthdays, parties etc during the week through a variety of methods, to help ensure we stay in our deficit or without going over maintenance calories.4. Getting upset when you don't lose or notice change in one weekThese weeks will happen and are sometimes planned, and it's important to realise that slow progress or maintenance is still progress and is essential to any dieting journey. SO never beat yourself over a slow or a maintenance week, learn from any mistakes you may have made and just be a little better next week.5. Speed of implementationNow, this may not be a term you are familiar with but it refers to your ability to hear advice that will benefit you and your goals and implement them in your life. Too often we give will give advice only for it to be ignored or put off usually this stems from our fears of failure but remember it's fine to try something and it not work. Failure is our first attempt in learning. We will never ask you to do something that will have a negative impact on your life, while it may challenging to hear or difficult to add in a new habit or change an existing one. It will help you in the long run and as coaches, that's all we want. If you find nutrition or training overwhelming, get in touch with our team team@rebuildhealthandfitness.com for advice or a consultation.

Self-Talk Matters: How Your Inner Dialogue Can Hijack You

Tue, 08 Jul 2025 23:20:53 GMT

How you speak to yourself, and your mindset can dramatically affect your training and health goals.Too often, we get caught up in the troubles of our training day, relative to others. We lose sight of how magnificent we are in our own right.You may have a sketchy or crunchy knee, or a back that doesn’t agree with conventional deadlifts, or zero rotational capacity in your hip joint, or a ‘fluid’ elbow issue, or have been born with a lazy pancreas, or have no idea how to breathe while push-jerking, or a funky heart that stopped on you one time, or a power clean that looks like a flailing salmon – but you are fitter than the version of yourself who isn’t training today.When you come to the gym, you spend time in a place full of special, fit, positive, welcoming people: It can be easy to feel unfit compared to the people around us in a place like Rebuild Health & Fitness, Wynnum West.But you must pay respect to your capacity: Your actual fitness, your ability to survive the trials of your day, week and life.Appreciate what you CAN do, rather than fixate on what your elbow/knee/back refuses to allow you to do today.Your beliefs about your level of fitness are unbelievably important.??An article by Zahrt and Crum demonstrated that your health beliefs predicted your health outcomes more accurately than your health behaviour. ??They showed that those who felt they were less fit than those around them, even if they were wrong, had much higher risk of early mortality (death). ??They showed that those who felt they were more fit than those around them, even if they were wrong, had a much lower risk of early mortality.Self-criticism and negative self-talk can also turn you into a miserable, stressed out person who walks into walls, makes poor decisions around food, training, work and relationships.You will never get any leaner or fitter from beating yourself up mentally.But here are two pieces of good news: Self-talk is a habit and habits can change.Our brains are highly plastic, which means that all we have to do is establish some new brain pathways.Self-talk can work both ways. Negative self-talk has negative effects. Positive self-talk has positive effects.Why not make your brain work for you instead of against you?Start noticing and naming any negative thoughts and self-talk you have.Stuff like: - This is hard. - I should quit. - I’m never going to succeed. - I don’t know why I thought I could do this. - I’m such a screw-up. I might as well just forget it. - I had a piece of chocolate, I've ruined everything.Acknowledge that you are having these thoughts and replace them when they come up. Rephrase them, allow yourself to be compassionate – you’d rarely speak to someone else the way you speak to yourself. When you have one of these thoughts, acknowledge that it's there, it's unhelpful and move on. Reframe the thought, remind yourself why you're doing what you're doing, and practice gratitude. Stuff like:- This is hard - but I am here.- When I do this, I feel great.- Success isn't instant - I am making progress.- I enjoy this.- Everyone started somewhere.- I had a piece of chocolate, so I'll account for that in my tracking.How you think and speak to yourself will have a big impact on your goals and training. Don't let it hijack you, let it motivate you.

Why Skimping On Sleep Is Ruining Your Weight-Loss Progress

Tue, 08 Jul 2025 23:20:53 GMT

If you’re not hitting your weight-loss goals, consider if you’re getting enough shut-eye.When it comes to health, before anything else, sleep is king. It's when your body recovers, restores and adapts from the stressors both mental and physical we place upon it - humans are the only animals in the world that actively forgo sleep for other activities, but why? If you're looking to establish a healthy lifestyle, you must dedicate time to sleep, between seven to nine hours, every night.You can't bank sleep, and if you don't get enough shut eye, it'll affect your performance, weight, mood and more. One study found that participants in a sleep deprived state saw an increase of 28% in hunger hormones, and satiety hormones down by 18%. This means they were hungrier and felt less full for longer. Other side effects include craving energy-dense (high calorie) foods, exaggerated food rewards, a decrease in energy and motivation and an increase in fatigue and mood swings.View this post on InstagramA post shared by Rebuild Health and Fitness (@rebuildhealthandfitness)Sleep is paramount to achieving your health goals – be it weight-loss, lifting heavier, moving faster or feeling more energetic. At Rebuild, we often discuss nutrition goals with clients, but it’s a reduction in sleep that is hijacking health goals. Sleep hygiene – ensuring you’re maximising your sleep quality through behaviour is key. If you’re struggling to get enough sleep, try the below tips to help with your sleep health. Make the room as dark as possibleKeeping light low will help you drift off as your body knows it’s time to sleep when it’s darker. Try and switch off any blinking or stand-by lights. Turn your phone off an hour before bedThis will allow you to wind down and removes the blue light from waking your body up. It also helps your brain. Try reading for an hour before bed instead of scrolling through your phone. Go to sleep and wake up at the same time each nightRegulating your sleeping hours will reinforce your body’s natural circadian rhythms, making it easier for you to get to sleep each night, and wake up each morning. Get some sunshine each morningThis will help reinforce your body's circadian rhythm, and hey, it feels good too. The boost of vitamin D will help you feel awake in the morning, telling your body it’s time to wake up. Reduce your caffeine intakeWe’re not saying to give up coffee – we’re actually big fans of a brew – but caffeine has a half-life, meaning if you dose up in the mornings, your body can only process half every four hours. So sip on your long black with caution, but enjoy it! So take some simple steps to reinforce your sleep routine, and make sure you're getting enough shut-eye each night, you'll feel, perform and look better.

The Pros And Cons Of Personal Training: And How To Hit Your Goals

Tue, 08 Jul 2025 23:20:53 GMT

There are many differences between training in a group setting versus training with a personal trainer – and both have many benefits and some drawbacks. Personal training and group fitness offer different benefits – what you need will dictate what is more effective for you. There are excellent personal trainers and excellent group coaches in the industry – but there are also bad PTs and bad group training facilities. While the two are not mutually exclusive – many programmes supplement one another, this week on the Rebuild Health & Fitness podcast, the coaches are talking about which suits what goals. Personal training – getting coached in a one-on-one setting - offers individuals personalised programming to suit your goals. It’s a great starting point if you’re nervous about joining a gym or are unfamiliar with a style of exercise. It’s also beneficial if you have outcome-based goals, like building up to a pull-up or hitting a set weight on a lift. Here are some of the pros and cons of personal training to consider. The benefits:Benefits to personal training are plentiful – you get more coaching time, so you can be sure that you’re moving correctly, provided you have a good personal trainer.There’s flexibility in scheduling too – personal training can be based around the times suited to the client. James says: “You do have more individualised programming, more individualised coaching and more coaching minutes per hour.” Personal training will get you bigger results, faster than training in a group setting. Stylised programming will get your results quicker as you’re getting direct input from the coaches. Sean says the relationship building and companionship is also a positive for personal training. He says: “A big one is that you get to develop a genuine relationship with a person. You are getting that personal touch – you get to know them; it almost becomes like a therapy session for some people. It gives someone you can trust and vent to.” Darius, a Rebuild coach and personal trainer says one big benefit is that programmes can be adapted to suit the person’s needs on the day. He says: “You might have something programmed for that day – but they walk in and you can see and understand that they’re not in the mindset for that given task, so you’re able to adjust that session and still get a result from it.” Sean explains one client he had was a member that had been training at the gym for years, however had to stop training after getting sick – and needing surgery on her spinal cord. Personal training enabled the client to return gently to training without pushing too hard, improving strength and mobility in her back. Sean explains: “One of her biggest goals was getting back into the group fitness style of training. But after going through that surgery and recovery she just wasn’t ready for that, so one of our processes was gradually just building up her strength with the end goal in mind. And we got there – we also were reframing her mentality. One of the biggest things, is when you get injured, you aren’t going to be able to do what you want to do – you feel like your body has failed you. Having someone to guide you through that process gets you that valuable experience and that’s a very powerful tool.” The drawbacks:The main downside of personal training is cost. You are paying for a one-on-one session and program to be created based on your goals. But as James says, “People who pay, pay attention”. Personal training can add up – and one session per week is just not going to cut it to make progress for most people. Sean explains: “That’s a big one - thinking one or two PT sessions a week is enough to make good progress – it might be initially but long-term you need more than that.” Personal training improves your bond with a coach, however, there are fewer social aspects, as we see in Rebuild – members bond in classes and group settings.Because of the intimate relationship with trainer and client, it can feel difficult to stop personal training. James says: “It sometimes is harder to stop, because you build up that relationship with your PT so much – that you may not be getting what you need from that trainer anymore or your results might have slowed or things have got stale – because you maybe love the PT and have built this connection with them that it’s hard to quit.” There’s also the matter of quality – a good PT can get you excellent progress, but a bad PT can do damage. Sean says: “We’re assuming that all PTs are great, but the fact of the matter is, there’s a massive quality control issue within the industry. There are a lot of poor PTs in the industry – there are good ones, but there are a lot of poor ones and quite often people get paired with the poor ones. “Just because you like the PT as a person, doesn’t mean they’re a good PT.” There are many benefits to group training, personal training and various exercises - it's important to find what's right for you. Personal training is ideal for those who are new to a gym, coming back from an injury or looking to hit a certain goal. Tune in to the Rebuild Health & Fitness podcast for more insight into personal training, group training and mentality around it.

You Need To Change Your Attitude To Food

Tue, 08 Jul 2025 23:20:53 GMT

After Easter long weekend, you might be feeling a little down, the holiday is over, you gorged on chocolate and you didn't train. You may fall into one of these categories: 1) Feeling sorry for yourself after overindulging, sobbing into your lap thinking why the world is against you.2) You overindulged over the weekend, but you're back at it today ready to have a great week.3) If you're not in either of those categories you're a liar! shame on you. Food seems to have so much power over us, it controls us so much we tend to think we are defined by our diet. Which is so so wrong. You should never be controlled by food as I have said before. It is only food.As humans, we do stuff for instant gratification. But then to later only live with regret. This is in all walks of life including food, relationships, work, drinking, sex. You have to remember our emotional brain is always stronger than our logical brain. It always will be, but we have to learn to live and work together for the greater good. How many times have you had a little argument with a partner or friend to snap out on an impulse and say something you shouldn't have then minutes later when you have calmed down, totally regret what you said. ORYou have been on a diet and you go out for coffee with a friend. They ask if you want a cake, you know you 'shouldn't because you're eating so well. You say 'no' But you begin to talk to yourself 'I am an adult, if I want a piece of cake with my friend, I can have some cake, you only live once (or as the kids say YOLO)' You order the cake. Five minutes later after giving in to emotion, your guilt kicks in. You believe you shouldn't have had the cake, you've ruined your progress, you're in a slump but your emotional side of the brain is now fast asleep and very satisfied. In both these scenarios now your logical side has to pick up the pieces.But what if we didn't give into this? What about if we didn't give in to instant gratification? What about if our relationship with our emotional and logical side became stronger? What if our relationship with food became stronger? There have been studies time and time again showing that flexible dieting compared to rigid dieting shows better results long term. Some people find it strange when I allow my clients to eat chocolate or their trigger food when they're having a good day. Why? Because this plays into not being controlled by said food, it takes away the power of that food when a bad day arises. You see from having your trigger foods on your good days when the days comes when you are stressed and life is the worst, the urge to reach for that trigger starts to fall away. It might sound a little backwards but allowing yourself to eat the foods you enjoy when you are not riddled with emotions might actually be beneficial long term.Don't give food the power it doesn't deserve. We are more than our diet. We need to work on developing our understanding of food and the negative connotations that come with it. Never feel bad for eating a certain food or meal.The way certain people react to situations is, of course, their human psychology but just think about this. Nothing that happens to us in life has any meaning other than the meaning we attach to it. Pain and suffering only come from self-judgment.If we take the judgement away we stop labelling things good and bad or positive and negative, and we accept them as opportunities to evolve into a stronger us.Let's remember something as we go forward into this week.NO amount of guilt can change the past.NO amount of worrying can change the future.With all this said, if you are reading this and thinking, 'I literally can't stop eating once I start; not just a few foods, like uncontrollable eating and, bingeing' then you should stop dieting altogether and get some help off a psychologist as your issue could be deeper. You are in control. If you feel you need help in a nutritional capacity, get in touch with our team, email team@rebuildhealthandfitness.com.

REBUILDING MEMBERS: Shedding 40kg, finding balance and sharing the Rebuild spirit

Tue, 08 Jul 2025 23:20:53 GMT

“I was over 100kg when I started, probably verging on 110,” explains Hayley. She’s been a member of Rebuild Health and Fitness for eight years and has shed nearly 40kg in her time here. “I had had enough, hit that brick wall where I had a little son, and it was just me and him then didn't want to be fat anymore.” Hayley has been training at Rebuild for the past eight years and has become a key part of the Rebuild family. She’s also the Rebuild Member of the Month for March. Not only is Hayley making strides in her own training, but she’s also hugely supportive of other members of the gym and encourages everyone around her. During the Rebuild Friday Night Lights events, Hayley supported other members to hit their own highs and managed to hit her own 1RM on the barbell complex. Hayley joined Rebuild when it was still called CrossFit 4178 at Glenora Street, she joined after a friend (who's also a familiar face at Rebuild now) moved over to the gym. “I knew Rhani from boot camp. And one day she didn't turn up. It was pretty boring; you'd go there, and you'd do a half an hour boot camp. They used to talk for 10 minutes, you'd probably train for 10 to 15 minutes and then talk again, so the novelty wore off really quickly.” One day, Rhani didn’t show up, so Hayley looked her up on social media to see where she was training – and saw Rebuild. “It took me probably like a month from canceling that membership to actually getting the balls to walk through the doorway.” Hayley came to Rebuild looking to get her health in check. “Walking in here, I knew nothing about nutrition; you don't get 110 kilos and have a healthy relationship with food or knowledge. So it took me a long time to accept that I couldn't out-train my eating habits. That was probably the first thing.” Incrementally, over a long period, she got her weight down. “I was never like, ‘I want to be 60 kilos’ - I was never sort of that way oriented. I think if I went that way, it'd be too much in my head, I'd overthink it. So, each time I'd say ‘I just want to get to 100 kilos’ and then, ‘okay, I'm at 100 kilos, I just want to get into the 90s’, so, I just sort of went increment by increment.” She’s now a healthy 70kg – and has established a good balance in life now, even enjoying her holidays and down-time. She explains that even when you have a slip-up, it’s not about thrashing yourself. She says: “It's okay, we've done that so let's rein it back in and get back on track and keep doing what we do, train when we train and get those steps in and bring in the food and eat and get the protein in. So it's definitely a healthier balance where I probably was a bit obsessive, where you'd put off things for work or things for extracurriculars because I had to go to the gym and you get that bit selfish, but now we found a balance.” What’s kept Hayley coming back for so long – is the people. “It's not just the coaches are great, it's the people that train here, the people they've selected; not selected, but they've weaned out any egos, have weaned out anyone that's sort of a bit of a show pony and it's just genuinely good group supportive people. It doesn't matter what kind of day you're having. It could be a shit day; it could be a great day. If you don't turn up, you're accountable for not turning up. Whether it's one of the coaches messaging you saying are you alright? Or it's a mate saying where are you? Why don't you train today? Everything okay? Or whatever. You've always got that accountability with someone.” She's been described by members as 'a weapon', 'supportive' and 'encouraging', but says she's gained as much as she contributes to the gym. Hayley embodies Rebuild's values, about balance, the balanced model of health - overarching wellbeing and making balance a priority, as well as being a supportive and inspiring person around other members. Hayley says: “What I've learned about training and health; and myself, since being here - you can't put a price on that.”

Hydration Is A Key Factor In Helping Your Health Goals

Tue, 08 Jul 2025 23:20:53 GMT

Hydration is one of the easiest things to manage from a health perspective, but it’s also one of the most frequently overlooked. When you’ve working out or sweating, it’s not just water that you’re expelling.You also sweat out electrolytes. You’ll lose: Sodium? Potassium? Chloride? Magnesium? Calcium? ? If you say: “I drink 1L a day and I feel fine,” you’re wrong. You don’t. You’re just used to feeling terrible. Yes, hydration is different in individuals, but most people do not get enough. Simple. Symptoms of dehydration often include: ? Dry mouth, eyes, lips? Tiredness? Thirst? Decrease in cognitive function? Headaches? Struggle sleeping? Some of the physiological responses to dehydration are: Increased heart rate? Increased RPE? Increased core body temperature during training? ?Being dehydrated can affect performance and cognitive ability. Being dehydrated by 2% was once thought to affect physical performance by around 20%. Even though these numbers may vary, dehydration does affect performance and everyday life.When you’re working out or sweating, you need to make sure you don’t always replenish with just water. Adding electrolytes into your day can play a significant role in becoming sufficiently hydrated. Our hydration is one of the simplest things and should be a priority at all times, yet it is something not thought about enough. ?So by the time you feel thirsty, you’re already dehydrated. Get ahead of it, with these key tips. ? 1. Get some electrolytes and add them into your day – Hydralite or Tru Protein have electrolytes that are good for hydrating. ? 2. Stay ahead of your thirst? 3. Drink as much as you can tolerate? 4. Check your pee colour as a guideline - if it’s clear, you’re winning. 5. Keep a water bottle with you at all times – having it to hand will remind you to drink. Now go, hydrate!

How Your Mindset Is Affecting Your Health

Tue, 08 Jul 2025 23:20:53 GMT

Before you consider going on a diet, and blitzing your food and nutrition, you need to take a step back and consider what you want out of it – why are you pushing yourself to diet and what your goals are. On episode 43 of the Rebuild Health and Fitness podcast, hosts and qualified nutritionists, James Batey and Sean Carroll discuss the importance of psychology when evaluating people’s attitude to food. Speaking on the podcast, Sean says part of the problem is clients looking at training and nutrition as punishment. He says: “People come to us because they think they need to punish themselves, to get to where they want to go to be happy. It’s never a place of punishment. We’ve seen it time and time again, it doesn’t work like that when you have that approach.” James says when clients come in, the first part that’s considered is the mindset: “You have to work around the psychology of someone – behaviour and lifestyle. The thing we deal with the most, even though we’re not psychologists is the psychology – and the way that people view food.” Firstly they look at your mindset, and then, changes to ‘low-hanging fruits’ the quick changes that can make a big impact – hydration, sleep and eating vegetables.“Everyone is trying to find the shortcuts around that. But you just need to eat your veggies and hydrate well. If you do that, you’re going to be in a much better place,” says Sean. James agrees: “We say nutrition is simple, but simple is not easy.” They also encourage clients to eat the things they love every day to break the association of emotion and food. Food is a stressor for people, and they eat when they’re stressed, which causes them to stress about what they’re eating. A study was conducted on women who were constantly dieting and reducing their calorie intakes and the data found that these women weren’t healthy. Sean says: “There are interesting studies around cognitive dieting restraint. There were studies done on middle aged women who’d been perpetually dieting their whole lives – and even though their energy intake was low, because they were in such stressed states, it massively affected their energy output. “So, they thought they were eating minimal to lose weight – but they just weren’t getting enough nutrients in to want to move, because being in a stressed state affects your digestion so you’re not absorbing the nutrients as well as you could, so you’re not getting the energy to be a good human.” James explains: “It’s about finding that balance between nutrients. We harp on about flexible dieting a lot – flexible dieting being pro-choice, you get to choose what you like.But I think people get the wrong idea, thinking that flexible dieting means you get to eat whatever you want, to make progress, and it’s just not. You have to eat good, nutritious food.” James says: “Good nutrition is about obtaining the right quantities, and the right amount of nutrients, to allow our body to function in the way it’s intended to. “The quality of our food will dictate the way that we feel, and the quantity will dictate our size. You can be losing weight but if you’re eating poor quality food, you’re going to feel poor.” Listen to the podcast below, or if you want help with your nutrition, get in touch with our team. Team@rebuildhealthandfitness.com.

REBUILDING MEMBERS: From Failing Workouts To Bar Muscle-Ups - Harry

Tue, 08 Jul 2025 23:20:53 GMT

Harry has enjoyed a sharp rise in his progress. From joining last year, and feeling unable to complete Wednesday workouts, to hitting a bar-muscle up in early April, it’s been up and up for him. “I was pretty stoked. When I very first started, so at the start of 2020, I went from not being able to finish any Wednesday workout, absolutely dying. And now I can do a bar muscle-up which I never thought I'd be able to do in a million years. Because I think, even from when I first joined back at December last year, I only do like two pull-ups in a row, and that was a struggling, I’d shake.” He’s Rebuild Health and Fitness’s member of the month for April, for his dedication to training, his hard work and perseverance, all while juggling studying medicine and working part time. Harry joined Rebuild after finishing school, looking for a way to keep fit when all his sport finished. “In high school, I did a lot of volleyball, rugby, a lot of sport. And then, I think, pretty quickly I found out that the activity that I had in school compared to outside of school is not the same, so I did put on a bit of weight.” Harry’s brother did CrossFit training at a gym, and set up a home gym, which got Harry into it too. “I did CrossFit originally at CrossFit Axed in Morningside when I was in school. I think when I was 15 or 16. And so I was like, ‘Oh, CrossFit works. I know that Sean does the strength stuff at Iona, so that's why I came down here.” And the feeling of satisfaction after a hard workout is what keeps him coming back. “There's something about training in CrossFit that absolutely screws you over like nothing else. I've done all the running. I've tried to just go to gym and just lift weights, normally. There's something about the feeling when you finish a 15 or a 35-minute EMOM and you're absolutely dying on the ground that I don't think I really got from anything else. Yeah. More chasing that feeling of absolute death.” He also loves coming to Rebuild because of the coaches. “I think the best thing probably was just something about the coaches. All the coaches were fairly young, very approachable and just I think really real with a lot of this stuff. So, I think you get a lot, so Cal has good lifting experience in coaching. James, I like James a lot because he doesn't put up with any shit. If he sees you bitching it on, like on a weight or something, he'll tell you to go up. And then Sean, I've known Sean from doing the strength stuff at Iona. But between the three of them and then Darius here, too, who's got some insane PT knowledge, it’s a great combination – the knowledge between them. It’s great.” His next goal is handstand work, looking to get a handstand walk. You can typically see Harry working hard at a 9:30am or 4:30pm class.

How To Build A Better Looking Body

Tue, 08 Jul 2025 23:20:53 GMT

If you’ve been dieting long term and not seeing the results you want, then it could be your training that’s the problem. You want to not only cut your weight but also improve your body composition. And lifting weights can help you lose weight. On episode 44 of the Rebuild Health and Fitness Podcast, James and Coach Darius talk about how to build a better-looking body. People tend to try and cut calories and reduce mass, but James says that’s not the way to goJames says, 'When people focus on losing fat, they end up really lean in terms of low body fat, but they want to get leaner since they don't have the body they want. With this, they think if they keep going, they'll eventually achieve that.'Though this concept is subjective, James says people should think differently. He continues, 'With less body fat percentage, it's not going to give you the body you want. What you want to do is to look better, you want to have more mass - toning is what comes into play here. Toning is where body fat meets muscle, that is what you want.'Darius also explains that strength training helps build a better relationship and physique. Darius says: “Strength training’s going to give you better long-term success, it’s going to give us a better body and will also build our relationship with food.” James says when you’re looking to ‘shred’, you also need to lift weights, to create muscle hypertrophyHypertrophy is the increase and growth of muscle cells and the easiest way to achieve that is through lifting weights as well as exercising your muscles to their limit.“Hypertrophy is pretty much just training to optimise muscle mass, and in order to build muscle, it is crucial to get a certain amount of volume per week” says James. Volume, in simpler terms refers to the number of training sessions you do per week, and James says: “It is the single most reliable predictor of muscle growth.”If you’ve plateaued with dieting and high intensity workouts or cardio, James says strength training will help you get to where you want to go “The benefits with going off course is that you learn so many things. Even if you end up liking the change, you’d have learnt skills that are transferable in terms of being more comfortable with nutrition maybe or learning how to move more optimally because you did strength work, so there’s not much to lose.”James emphasises “I just want you to think differently. Only benefits and positives can come from taking a bit of a break from dieting, going out and doing a high intensity workout and working in that good strength.”Listen to the podcast below, or if you want help with your nutrition, get in touch with our team. Team@rebuildhealthandfitness.com.

From Cheerleading To Professional Muay Thai: The Story Of Lucy Deadman

Tue, 08 Jul 2025 23:20:53 GMT

Lucy Deadman is a small human. Weighing in at roughly 44kg, she’s slight, but strong, fast and tough. She’s also a professional Muay Thai fighter, with her sights set on the world championship.On episode 45 of the Rebuild Health and Fitness Podcast, we talk to Lucy Deadman, a 22-year-old Muay Thai fighter who got into the sport through her sister’s persistence but stayed because of her passion.Lucy, who grew up in Wynnum Manly, discovered Muay Thai after giving up cheerleading because of an injury - her sister was in part to thank. “My sister was doing Muay Thai at the Corporate Box by the Valley and she really had to drag me with her because I was like “I’m not going, I won’t fight or punch anybody” but once I went I kind of fell in love with it and the rest was just history,” says Lucy.Muay Thai is a combat and martial arts sport that mainly uses stand-up striking paired with various clinching techniques. It’s known as the ‘art of eight limbs’ as it involves the collective use of fists, elbows, knees and shins. The Thai sport is also known for its respectful nature.Lucy says: “One of the things I like about Muay Thai is how respectful it is. You always bow down to your trainer, to your opponent, when you enter the ring and also when you exit the ring. There’s also a ritual where you seal the ring to keep bad energies out while you and your opponent are on the inside. It’s just always very respectful.”Starting a combat sport, it’s only natural to feel nervous and when you’re getting in the ring. Lucille (her stage name) says she faked it until she could make it. “I looked back at some of my old fight videos, and I looked so overconfident, as if I knew exactly what I was doing. I’d be touching gloves and staring at this poor girl like I was going to kill her but, I was scared and in my head, I’d say, “Oh shit, this is going to hurt.”Despite this, she currently holds the title of Destiny Mini Flyweight Champ and will go on to defend the title in a fight in July. Lucy says that she wanted to follow the correct path to the top, but it has been a bit difficult. “I wanted to do all the stepping stones, I have the Destiny title, I wanted the Queensland one next and then move on to the Australian title which will happen at the end of the year. But I’ve got to skip the Queensland one because none of the girls here are eligible to fight, so I’ve got to move on to the Australian title.”During her training, it wasn’t always smooth sailing, Lucy went to Thailand, the home of Muay Thai, where she said it was challenging at times. “When I went to Thailand, it was just a shock for me because there, I was just another number, just another trainee going on a run. Whereas here, Micka trains with me twice a day, every single day and so I get that solid one-on-one with him.”“I called him halfway through and was bawling my eyes out saying I needed him there since I got less fit, and my technique got worse” adds Lucy. What she heard in response was just to “wipe your tears, put your big girl pants on and go back inside”, and that is just what she did. At present she stands at seven fights, six of which she’s won; resilience, good coaching, and an untiring passion for Muay Thai, Lucy Deadman shows she’s here to stay.Listen to the podcast below, or if you want help with your nutrition, get in touch with our team; team@rebuildhealthandfitness.com.

Should Restaurants Put Calorie Counts On Their Menus?

Tue, 08 Jul 2025 23:20:53 GMT

There have been calls from the public to include calorie counts on menus for meals. But is this a good idea? It could mean more information for people to make educated decisions, but the ramifications on mental health could do far more harm than good according to James and Sean, Rebuild’s in-house nutritionists.Yes it could be helpful to those looking to make an educated decision on eating out, but going out for a meal is about more than calorie counting. James says, “It would make sense if everyone had the same mindset (in terms of eating better) then it could give people a little bit of guidance to what they are eating, therefore make people more mindful about their choices.” However, the pros seem to be outnumbered by the cons. Calorie counts and macros breakdown on menus could psychologically affect a vast number of people – those with eating disorders, those already struggling with health complications and those who’re overweight or underweight. Along with this, it’s also worth considering how some people may not be comfortable having the calories in their meals be a focal point of a meal with friends or family.“When you go to a restaurant, you go there because you want to enjoy your time with the person you're with or the group of people you're with as well as eat really good tasting food. Say you're already struggling with your own body image and you go to dinner with a bunch of people, and then you order something from the menu that's higher in calories than everyone else's, everyone then knows what you're eating, and even if they're not, you're going to feel that a little bit more judged,” says Sean. Coming from two coaches with plenty of nutritional and fitness related experience, they say food is more than just its calories.“Food is more than just a number, food is emotional, it is social. With food, like, 'I emotionally eat,' and well maybe this isn't sometimes a bad thing, at the same time, food is a wonderful thing. It's time where we can go and connect”, James adds. The duo also agree on how, despite being coaches who give a lot of value to calories - since they decide how we lose and gain weight, there is still a time and place for this.In the segment, Sean then delves a bit into why sometimes, it’s okay to not focus strictly on what to eat and what not to eat. He says, “If you're at a point where you're deciding if one meal is better than the other, then you're probably missing the bigger picture, one meal is not going to make you fatter or unhealthier, we're going to take the bigger picture approach.”“If you go to a restaurant and you're tossing up between one or two meals, but on the other side of that, you can have a really good time with your friends and family, then in my opinion, doesn't really matter what you choose, because we can do other things outside of that to either negate any possible negative effects from that meal,' he adds. As long as you’re working towards becoming healthier, you can always adjust your subsequent days or weeks to lose those calories, it’s those moments however, you shouldn’t lose out on.

Simone Arthur And CrossFit: What It Takes To Be Elite

Tue, 08 Jul 2025 23:20:53 GMT

Simone Arthur is one of Australia’s fittest women. At 27 years old, her sheer resilience, passion, and excitement towards the world of CrossFit has earned her plenty of fame within the CrossFit community. On episode 46 of the Rebuild Health and Fitness Podcast, Simone discusses her journey into the sport, the mammoth effort that goes on behind the scenes, and the intensive training that is required to be even simply decent at CrossFit. CrossFit, a form of high intensity interval training (HIIT), is known as a conditioning and strength workout made from functional movements performed at a high intensity. It’s not only a form of exercise but also is a competitive fitness sport – involving combinations of elements of a high intensity workout, Olympic weightlifting, gymnastics and powerlifting. The opportunity to do things differently came about when Simone was a year away from completing high school, where she’d been playing soccer locally. “One of our coaches told me he got a coaching job at a university in the United States, and asked me if I’d wanted to play for his team,” she says. “I was just playing soccer locally, I had just thought okay I’ll get done with school, go to university, just take that route. But this happened and I thought I’ll just go this way then.'A few ups and downs in the States led her to find weight-lifting, which slowly became the first step and everything else from there followed. “I was always a bit of a gym junkie, just going in to lift weights. I was used to the traditional bench press and deadlifts but once we did a hang power clean in the States, it was nuts. I found it really cool and that was where my interest in weight-lifting came from.”Arthur weighs in at 59kgs, and measures up at 159cm - small in stature but only in that, she can clean and jerk over 100 kgs, back squat over 130 kgs and deadlift over 160 kgs – all while being able to sprint fast, do endurance events, handstands and push-ups.Simone discovered CrossFit after she moved back to Australia from the States, unsure of what she wanted to do. She says came across a video of her cousin, James Newbury, doing the ‘Randy’ workout from the 2015 CrossFit regionals. “I saw that and I thought, ‘that’s pretty cool, I want to do that,’” says Simone. She then made the switch and moved down to live closer to James, where she officially began her training.“It’s not like I came from nothing, I knew my way around the gym, and I’d been playing soccer my whole life so I had a foundation in playing high-level sport. The gymnastics aspect was super hard and like, figuring out how to do pull ups was hard”, says Simone. All it took was for Simone to incorporate more of what she couldn’t do, and to be consistent, before she found her way around all of it.Coming from a CrossFit star herself, Simone spoke about the immense effort and resilience required to excel at the sport. “To be good at this, I’m training morning and night; twice a day, to be good. If you want to be excellent then CrossFit needs to be your entire life. You have to wake up every day with a sole goal, to win at the CrossFit games. You hear about all these great athletes and how they leave their day jobs to be good at what they do” says Simone.Simone says though, people often underestimate the dedication, time and consequences of the sport.“I rely a lot on the people around me to do what I’m able to do. To train for these many hours, you put your blinders on and forget that there’s family and friends or a partner, its definitely something where they do take a back seat and its hard, but you see it in retrospect,' she says. “I have to remind myself, this is something I choose to do. I don’t have to do it, I just choose to do it.”Having competed at both regionals and sanctionals since 2017, Simone competed at the Torian Pro - Australia’s premier functional fitness festival, on May 29 2021 – ready to add more achievements to her existing list.Tune in to the podcast below, and see her on Instagram @SimoneJaneArthur.

Lily Riley: The Story Of A Resilient Power-Lifter and Cancer Survivor

Tue, 08 Jul 2025 23:20:53 GMT

One of the strongest women in Australia, her story is as powerful as she is. Lily Riley is 25-year-old powerlifter who was at her peak when she was diagnosed with stage 2 kidney cancer with a 12cm tumour in March last year. Lily the powerlifter A relatively sporty girl, Lily was involved in sports, track and field activities all throughout high school. While her main interest was playing rugby league, she started going to the gym fairly early, at age 15, to help her perform better on the track.“I started lifting when I was around 15 or 16. I think I’d finish school and a bunch of boys and I would walk to the YMCA gym and pump out arms, shoulders and bench. And then I kind of realised how strong I was,” says Lily.It wasn’t long before her efforts and talent caught the eye of an elite powerlifter at the gym, who was impressed by her age and her potential. “An elite powerlifter approached me at the gym one day and asked me how old I was. When I told her I was 18 she said, ‘You’re 18 and are in the gym squatting 100kgs by yourself?’ She sort of took me under her wing, and trained me for my first powerlifting meet which was at 19 years old.”She immediately excelled in lifting. “I did 130 kgs squat, 120 kgs deadlift and a 65 kgs bench. I was the youngest competitor there, and among 30 women I came fourth,” Lily adds. In March 2020, Lily was training for another powerlifting meet. She was feeling strong, with a 227kg squat, 200kg deadlift and a 100kg bench press, all while weighing in at under 75kg. Kidney cancer Just days before her meet was due, Lily felt sick. “At the hospital, they first diagnosed me with UTI, put me on antibiotics, ran some tests and sent me home. The next day I was just in so much pain again. Went back to the hospital and some more tests later I was told I had an enlarged kidney. A couple of days later we found out it was a tumour and then days following that we found out it was cancer.”She was diagnosed with stage 2 kidney cancer, also known as renal cell carcinoma, and she had a 12cm tumour growing inside of her kidney.Doctors operated and removed her kidney. Though the surgery had been successful, the road to recovery, mentally at least, wasn’t the easiest. Lily says she had gone from being at her strongest, to arguably her weakest in a matter of days. She says, “Once I was out of the hospital, I weighed 64 kgs. That was the hardest part of the weight loss I had. I was okay with being skinny but imagine being at your peak performance and suddenly having everything ripped away. I was so unhealthy; I was skin and bones and moments from being anorexic while I was at the hospital. That’s what ruined me.”For someone as fit as Lily, and a person who’s life centres around fitness, it was even sit still, only allowed to lift 5kg. She recalls, “I was on a mission to put in size, get big and move. As soon as I was out of the hospital, I started going for long walks, then started running. Two weeks later, I started doing body weight stuff at home. Slowly, I started exercising with 7kg dumbbells. I put on 14 kgs in a couple of months, I did it really fast. I was eating in a calorie surplus right from the beginning.”Lily's recoveryA little over a year into her diagnosis and surgery, Lily is back to full force, competing regularly, and winning. Lily works out four days a week, and focuses on her three main lifts: squat, bench and deadlifts. And while these are done to keep her fit, she puts an immense amount of focus on her recovery as well. Her recovery includes a mix of long walks, massages, checking in with her physio, and some hot and cold therapy. “You need to recover just as hard as you train,” says Lily.From dropping down to 64 kgs, to doing an incredible 210 kg squat, to now building herself up to 79 kgs, the resilience shown by Lily has been inspiring, if anything. What doesn’t kill you really does make you stronger.Listen to her full story on the podcast.

How To Optimise Your Power Cleans

Tue, 08 Jul 2025 23:20:53 GMT

When you’re setting up for a clean, here are some cues to follow. If you haven’t done a power or squat clean before, we recommend speaking to a coach or personal trainer before trying the lift. It is a complex movement that’s best done in the safety of a coached environment. 1. Grip Always use hook grip, wrap your hands around the bar and hold your fingers over the top of your thumbs. 2. Start Position When you step up to the bar, position your feet in a shoulder-width stance. Hands should hold the bar just outside shoulder width. Set your back straight.Align the barbell over the balls of your feet. Drop your hips and ensure your shoulders are directly above the barbell. Engage your core. Keep your head up and make sure your elbows are facing out.3. The PullStart lifting the barbell. Push the feet against the floor. Keep your core engaged. As the barbell passes the knees, pull back towards your legs. Keep it close to your body. Keep your arms straight and your midline tight.Lift starting slowly and accelerate after it passes the knees into a quick, explosive movement and full body extension.4. Extension When you lift the barbell to the mid/upper thigh, explosively extend your hips (like you would want to jump straight up off the floor). Shrug your shoulders, elbow should bend outward. Aim to keep the bar as close as possible to your body. Your goal should be a full hip extension.5. Receiving Position Pull your body underneath the bar to receive it on your shoulders. Lift your elbows up, push your shoulders forwards and slightly up. Stand up. That's some brief cues, but as we said before, always speak to a coach about your technique before loading on weight in a clean movement.

5 Frequently Asked Questions We Get As Nutrition And Health Experts

Tue, 08 Jul 2025 23:20:53 GMT

Five important questions from a health perspectiveAs coaches and nutritionists, Sean and James are constantly being asked for tips and advice on health and fitness-related things. On episode 51 of the Rebuild Health and Fitness Podcast, we discuss some common questions that people ask regarding health and nutrition. Should you have protein before bed? There are some advantages to having your largest serving of protein before bed. In terms of sleep science, the earlier you can have your last meal, the better. Say you have your meal at 6pm and go to bed at 9pm; that will enhance your sleep quality because your body won't be working as hard digesting food as you sleep. This means that your body's going to be in a more restful state, not working hard while you're trying to rest. Can I take pre-workout before a team sport or game, and will it improve my performance?Yes, if you want. But it’s trial and error - if you think pre-workout helps improve your performance in a team sports environment, go for it. But we need to remember the main thing that gets you going from pre-workout is the caffeine that acts as a stimulant. And we can't underestimate the placebo effect that has. The research shows that caffeine is massive. A lot of caffeine does this for you, usually 2-6 milligrams of caffeine per kilo of body weight. This will vary then depending on caffeine tolerance. So, to get the effect that you want, you’re probably talking 5-6 milligrams of caffeine, which is a hell of a lot of caffeine. One of the most significant contributors is, what time is your game? If it’s midday Saturday - go for it. But if you’re playing a night-time game of basketball at 8pm, we would probably advise you not to because then your sleep will be affected. From a general training standpoint, for our members in the gym, we generally advise not having pre-workout in the afternoon just because it's going to mess with your sleep so much. And that's going to be more detrimental to your training and recovery over the coming days and weeks. I train 1-2 hours of strength and conditioning training, six days a week. Is it a sufficient amount of training for someone who sits for eight hours a day? Yes, definitely. In terms of progress, we don't know if you're talking about overall health, but constantly moving will be more beneficial. If we can train and then we can move as much as possible throughout the day, that will be more beneficial than just sitting there. But it comes down to the optimal-suboptimal scenario. If I was going to build muscle and did not want to lose any of my gains sitting for eight hours and not moving, then training for two hours at the gym, that’s probably pretty good. For optimal health or maybe weight maintenance or loss - that’s certainly enough training. In your opinion, what are the most important factors for optimal health?Talking specifically, physical, training, nutrition; we’ve mentioned a million times, health is more than training and nutrition. Training and putting yourself in a hole or challenging yourself is so important and valuable. We spoke about that on the discomfort podcast, we need these challenges to overcome because it makes us more resilient. Nutrition plays a role in that; a good little rule is always the 80-20 rule. 80% of the time – good and nutritious foods, 20% of the time you have the freedom to whatever you want. But f you go too far the other way, that will negatively affect your training and body composition and then your head. Everything is on a bit of a spectrum in it. For optimal health: training, taking care of your nutrition, having a social life, managing stress, and sleeping well are of utmost importance. What are some good pre or post-workout snacks and meal ideas for building muscle and dropping body fat?The simple rule of thumb we like to use is that it depends on how far before the training session you will be eating. If you have 20-40 grams protein plus carbohydrates, anywhere from 45 minutes to 3 hours before, will do pretty well. As for post-training, just have some protein; you don't need to have carbohydrates – you could have some, but there’s just not any added benefit for muscle growth and repair. If you have burning questions about health, listen to the podcast below, or if you want help with your nutrition, get in touch with our team. Team@rebuildhealthandfitness.com.

10 Years To The CrossFit Games: Mike Catris

Tue, 08 Jul 2025 23:20:53 GMT

“If you want something bad enough, you have to believe in it,” words Mike Catris says and words he lives by. Considered among the fittest men in the UK, Mike Catris, former rugby player and current CrossFit coach and competitor, Mike Catris is a man of passion and resilience who joined the Rebuild Health and Fitness podcast to share his journey. This week’s episode delves into what it took for Mike to reach the CrossFit Games, and the determination required to not only motivate yourself but your team as well.As a strength and conditioning coach and health programmer at The Athlete Program, Catris has been long involved in sports mixed with boxing and athletics. A rugby player from the age of 11, he had to let go of the sport in 2012 due to an eye socket fracture. Despite this, he didn’t let his injury come in the way of achieving greater things. Soon after, he threw himself into CrossFit and found his path.“I put myself out on that in the circuit and I competed a fair bit in 2012 and 2013. I managed to get pretty good at it quickly and took pride in my training since I was a rugby player and had that sort of strength and conditioning background. I was probably the fittest in the scene back then. The first time I snatched a barbel, it was 95 kilos, I muscle cleaned 130 kilos – so strength was never an issue, but I did work on aerobics and metabolic conditioning,” says Catris.An injuryWhile on track for qualifying for CrossFit regionals in 2014, a simple mistake led him to hurt his ankle, which then snapped almost every ligament in his ankle. The injury caused him a cascade of issues, some of which he deals with even today, but as history would have it, this too motivated him to reach greater heights. Some of the competitions he competed for were Battle of the Beasts, Rep it Out, Canarias Gone Bad and the Super-Human Games. He also competed as part of a team in the CrossFit Games Meridian Regionals in 2015, and the European Regional in 2018.It goes without saying that this level of competing does not come easily to everyone, and Mike was no different. Having been a gym owner previously, he admits people made assumptions about his training and how it came with ease. Mike says, “People think it’s great when you own a gym. They’d say, ‘Oh you can train as much as you like’ or ‘Whenever you want’. But what they didn’t understand that I trained less when I owned it. You have to interrupt sessions often because someone's asking for advice, you're always needed elsewhere or are doing other stuff.”“The last 18 months I’ve been the closest I’ve ever been to a full-time athlete - not in terms of training but in terms of food prep and the number of hours I sleep. I train twice a day, five days a week. Then I do something relatively active which will either be like a swim, a fun workout, go out for a jog or go on a hike. I don’t have as many off days, but I also don’t hammer myself,” he adds. As interesting as Mike’s life’s been in terms of his background, accolades and even in terms of his training, what’s equally as interesting is why he chose CrossFit, of all sports. “CrossFit filled an empty void for me that rugby left almost instantly,” Mike shares. He has a different approach with training, fitness, and sports in general – one that has definitely played a role in him having reached this point. This approach is focused around considering ‘progress’ as your key. Mike confesses, “There’s no better feeling than progress for me. If I’m not getting better than I’m just getting worse, in anything. I just constantly want to push my boundaries as far as I possibly can. That is what led me to compete. 'I love competing' 'I love competing – I do love the feeling of winning and I love the drive, but competitions are just a barometer for me to show my progress. If I go up there and come second knowing I’ve absolutely smashed it and completed the workouts as planned, I’ll leave with the biggest smile on my face. I could win but if I’ve performed poorly, I’ll be the guy kicking the cat across the room. For me, the why is definitely progression based. I can do 10? Why can’t I do 11? I can do 11? Why can’t I do 11 with a weighted vest on? And so that becomes my next goal.”Not every day is a win through, Mike says. There are often low days, and days where you’re just not feeling it. He says, “I’m not going to be that guy that says, ‘I’ve never tapped out of a workout’ or ‘Pain is weakness leaving the body,’ because everyone’s been there, and everyone taps out of workouts. I’ve been the guy that’s walked out of the room saying, 'Not today, I haven’t gotten it in me today'. But I’m also the guy who comes back tomorrow and works out twice as hard because of yesterday.”“It’s just a matter of breaking those glass ceilings and believing in yourself. I’ve said this to everyone whenever they say, ‘If we get to the game,’ I’ll be like, 'When we get to the games.’ It’s not me being cocky, it’s me believing that we're going to make it. I don’t think it’s going to be easy; I know it’s going to be hard, but I also believe we're going to go. 'And obviously if I don’t make that happen, I’m the one to blame for that - that is what keeps me going,” he concludes.Goes to show what years of experience, exposure, training and sheer motivation can lead to. His team has secured their spot in this year’s CrossFit games – with credit due to his resilience and dedication.

From Hating Running To Representing Australia & Running 120km Ultra Marathons: Meagan Brown

Tue, 08 Jul 2025 23:20:53 GMT

As a world trail running competitor, ultra-marathon runner and someone who has represented Australia on the world stage, it’s something of a surprise to know that Meagan Brown hated running when she started out. Her first memory of running a marathon was at the Gold Coast Half Marathon, which she hated, to say the least. “I ran it in 2 hours 20 mins, I got to 17K and walked the rest and thought I never have to do this ever again,” confesses Brown.Coming from an army background, Brown moved around the country a fair bit, but what remained constant was her participation in sports. Basketball, tennis, netball, badminton – sports she showed much interest in while in school, however, it was tee ball and softball that she was mainly involved in throughout primary and high school.That being said, what comes as a shocker is the list of marathon Meagan boasts to have run since then. She says, “I’ve done 22 ultra-marathons, six 50Ks, nine 100Ks, a couple of 85Ks, and a 75k. My longest was a 120K which was in Italy.” Discovering trekking While she credits her interest in the field to having felt lost and being unable to find her identity, it’s no lie that she went to great heights, literally, in search of something that may spark joy inside her – that is when she found trekking as her escape.Meagan says, “I randomly decided to go on a hike, so I signed up by myself, packed my bags and left. I was the only person on the trek; so, it was me, the trek leader, and the porters. It was 96kms and you had six days, so you hike in the morning and most of the day and then set up camp in the evening.”'We were in one village, I was sitting there and looking out and there was some smoke from other villages and I had this feeling it was so overwhelming, like I was doing exactly what I was supposed to be doing. As if this is where I needed to be in life. I kept thinking, ‘How do I do more of this?’, ‘How do I get this feeling?’ So, when I came back, I knew I needed to be out in the trails. And yeah, I loved it. It changed the trajectory of my life, ever since I came back, I’ve just been wanting to feel that again,” she added.Prepping for racesHowever, it’s not all fun and games when you’re involved in a sport that’s as physically demanding as trail running is. Prepping for ultra-marathons means running and hiking for as much as five hours at a time, making sure you’re well hydrated and consuming enough to be able to power-through. Despite this, some tracks do get the better of you. One challenging track was Meagan’s second ultra-marathon which was 75kms and at an elevation of 4,500ft. “It’s classified as a sky run which is a really steep run. I didn't even know what it would be like, I just saw it’s teaser and thought how cool it looked and how much fun it would be.”'I was chasing the cut offs all day and I was just crying. I didn't think there could be trails that steep. Towards the end, my headlights went out, I didn't even have extra batteries or lights; I’d come so unprepared. I just sat there waiting for someone to come to where I was so I could complete the rest with them. I think I took 16 hours on that run,” says Meagan. Seven years later, in 2021, she went on to complete the same ultra-marathon and came out winning the race; resilience at its best.Meagan's best race Speaking of her best race which also brought in an uncomfortable surprise, was at the World Mountain Running Championship, held in Patagonia, which was a 42K run and had 4000m of climbing. “It was such an honour when I was told I got selected for the Australian mountain running team,” says Meagan. Soon after though, when she started to find her rhythm, upon reaching the 9K checkpoint, she hurt her ankle. “My heart sank and all I could think of was ‘I’m here representing my country, I don’t even know if I’ll get this chance again and I've rolled my ankle',” she shares.“I don't condone running through an injury, but I kept running through mine. I could pull out of the race, but I didn't want to pull out from such an event which we’d get joint points for too, as a team. I just tried to disconnect, which I wouldn't say is a good thing. But it was so amazing, it gave me the kick to be a fast runner, but I also got a shocker in the form of my injury,” Meagan adds.The importance of recovery We’ve previously shed light on athletes’ recovery process and how it’s just as important as training is; her views are no different. “I love recovery. I took a week off after the Gold Coast Marathon. If you want to perform really well, you need to rest and recover and let your body take in all the work that you're doing. I love sleeping too, I probably sleep nine hours a night. My Sundays are for pizzas and ice cream, so year, sleeping and eating - I love it,” she confessed.Meagan shares some tips for aspiring runners. “Don’t worry about distance, just focus on time. You could do 3 minutes of running and then walk for a minute, or 3 minutes of running and walk for 2 minutes. I used to do pole to pole, so I’d run till one pole, then walk till the next one and so on. One day I ended up running 4K into the city and realised I’d now have to walk back the whole way back. 'Consistency is also key, just try to get a rhythm going for yourself and stick to it,” she shares.Tune in to the podcast to learn more about trail running, and hear from Meagan.

Feeding Your Families & Helping Your Children Eat Better

Tue, 08 Jul 2025 23:20:53 GMT

Every parent wants to do the best for their kid but sometimes when things don’t work out, it can become very stressful, making the parent wonder where they are going wrong. It might even make them question their parenting skills.On the Rebuild Health and Fitness podcast, Sean and James are joined by Jeff Ash to talk about nutrition and the best ways to feed your families and children. Jeff is on a mission to help families improve their relationship with food so that they can live a better life with healthier minds, bodies, and attitudes. He also has his own podcast called Transform Your Nutrition. With a special nutrition programme set out for them, he helps kids and families thrive with food.Nutrition for kidsThe main thing for parents to remember is that every child is different. A rookie mistake for anyone might be to compare to other kids. Not only does this worry the parents, but it also may rub off in the wrong way for the children. The most important thing is to improve their early experience so that they can live better lives as adults. As Jeff says, “If we can prevent kids from having an issue in the first place, then we don’t have to try and resolve those issues when they are an adult.” There are a number of things parents can do to achieve this better experience for their children. While some of these are physical things, such as providing the right food, majority of the focus lies on psychological aspects and changing the basic ideology that kids grow up with.Jeff also talks about trusting our bodies’ way of regulating food intake. He says, “Our bodies have this amazing system, our appetite, our hunger, our satiety, all the hormones going on, when we don’t interfere with that or disrupt it, things work really well.” Building trust Jeff explains that not only do children need to trust their parents, but parents need to trust their children to know what and how much they eat. Jeff says, “the child is trusting their parent is going to do their job well consistently and not cross over into their job, and the parent is going to trust that the child [will be able to manage the body’s] innate capabilities of regulating their food intake.The parents are always responsible for the “what, when and where.” They have to ensure they make good decisions on what they offer to the child, make sure that food is provided to the child according to a regular routine, and to make sure a child is sat somewhere proper, such as a table, away from distractions.Language around kidsLanguage can play a key role in children’s relationships with food. A casual mention about ‘feeling fat in a dress’ or ‘not having dessert because they ate too much for lunch’ by a parent, without any ill intent, may also be perceived negatively by a child. What a kid may not understand is that gaining and losing weight is all part of the growing process.Jeff explains, “the thing with kids is that the way their brains work, especially [when they are] younger… they are very concrete [and] they can’t think abstractly. So, when they hear mum say something about the size or shape of her body in a negative way, they think ‘oh, if mine doesn’t look a certain way then I should do something about it’.”This idea of an “ideal” body image is made worse by society. As Jeff says, “…the powerful influence of our culture and society bombarding our kids with this impossible ideal that they should be striving to achieve with the size and shape of their body and in many cases, it’s not even realistic, you know, all the airbrushed stuff that you see on Instagram and magazine covers.”Instead, those should be turned into focusing on the positive aspects of health and nutrition. For example, discussing celebratory things like achieving something in sports or at the gym, rather than talking about losing weight.Changing the perspective to the positive angle also goes for when parents talk about food. Rather than saying “don’t eat too much,” it’s better to say, “eat enough.” And instead of something like “that’s junk food, don’t eat that” frame wording more around: “eat this because it is good for your health.” Jeff states, “when you use that kind of language with kids, and when you use restriction, it tends to have the exact opposite effect of what you were hoping to accomplish with it.”In the worst-case scenario, talking negatively about food can lead to eating disorders in the long run. All of this stems from the pressure of having to eat “good” food and the need for having the perfect body image. Therefore, parents have to figure out how to ensure that their children do not grow up with this kind of pressure on them. To know more about what to say and do, and what not to say and do for improving your kids’ experience of learning how to be healthy, check out the entire episode of the Rebuild Health and Fitness podcast.Tune in on Spotify or Apple Podcasts, or search Rebuild Health and Fitness wherever you get your podcasts.

The Rise Challenge Is Here, Take Control Of Your Health

Tue, 08 Jul 2025 23:20:53 GMT

The Rebuild Rise challenge is here. This is a six-week challenge for Rebuild members to take charge of their health. But it's not your average challenge. We're not looking to get members depriving themselves of calories or smashing their bodies endlessly for six weeks, it's about self-care, wellness and balance. You are going to score yourself based on your workouts and nutrition yes, but also on your sleep, your rest, your hydration and your self-care. It's a points-based system that has an online leaderboard and using the Wodify Rise app, you can see who's winning, how you're tracking and what you need to focus on. It starts on September 6 and all you need to do is download the app. Frequently Asked QuestionsHow do I get max points?Each day you can get points for different categories. By being consistent and persistent, you will get maximum points when you log your wins.What do I win?There will be a cash prize - yes, you read that right. Not only will you get a better relationship with your health and body, there's a cash prize for the winner at the end of the challenge. Can I update points the day after? No - it's day by day, this ensures no one can cheat. How do I know if I'm winning?The app has a leaderboard, so you can see who's topping the list each day. What's the aim of challenge?To inspire you and build your daily habits. We aren't looking to shred or cut your weight, we want you to enjoy your days, optimise your health and feel, move and look better.Is it free?The challenge is free for members of Rebuild Health and Fitness, but you need to download the Wodify Rise app. Want to join the challenge but aren't a member yet?It's not too late, you can join the challenge, email us team@rebuildhealthandfitness.com.

Body Positivity And What We Can Do To Improve It

Tue, 08 Jul 2025 23:20:53 GMT

How you speak about yourself matters. How you speak to yourself matters. It’s an emphasis Sky Elizabeth places on teaching her clients, as a nutritionist and coach.This week’s episode of the Rebuild Health and Fitness podcast discusses the importance of embracing yourself, body image issues and how you can improve the way you look and feel about yourself. What is body positivity? Body positivity is appreciating your body’s function, Sky explains. “Getting people to appreciate, respect, and accept their bodies for what they are and as they are. It’s to appreciate your body more for its functions and activities, rather than simply what it looks like.”But this is easier said than done. For most people, accepting themselves becomes difficult for a number of reasons; either they can’t lose or gain weight due to medical conditions, or they’re constantly being told what they need to look like, maybe they’re following the wrong routine in hopes of achieving their desired body type. How to be more positive about your bodySky shares how she tackles these issues with some of her clients. She believes while it’s important to identify and address where they’re going wrong in terms of their workout regime, it’s equally important to teach them to speak words of kindness to themselves.Sky says: “I think it comes from that the first conversation that you have with them, you can pretty much tell by the kind of things that people are already engaging with, the way that they speak about themselves, whether they're in quite a bad place and the language they use towards themselves. They're in a place where they're willing to do anything and not really thinking about the impact it's going to have on their health.”Sky says it’s not about fads or just telling people to celebrate their bodies in a trivial way. “I'm not really that type of person that says, 'Oh love yourself.' I'm not about that because you can't just go from, ‘I hate myself’ to ‘I'm the best.’ That's not how it works. The focus is getting them to focus on healthy habits, on building better habits, knowing weight loss comes from that and getting them to change how they speak for themselves,” she adds.The importance of having a healthy relationship with your bodyThe need to love and appreciate your body is incredibly important, not just for your own mental health, but also because the absence of body positivity leads to a negative impact over your social life, your relationships and even your professional life. It affects your confidence and makes you underestimate what your true worth is. “I think we always think that body image is just the way we look, and it's not - it's about the way that we think, the way that we feel, the way that we talk about how we look, how we perceive how we look, and this affects everybody. It affects your work, relationships, and confidence.”View this post on InstagramA post shared by Rebuild Health and Fitness (@rebuildhealthandfitness) She continues, “There was one study that looked at women and speaking up at work and it found that 7 in 10 women across the globe are not being assertive in their opinion of sticking to the decision when they don't feel good about the body. Imagine that in a meeting room, just because you don't have a healthy body, if you're having a bad body image day, you then just doubt everything that you're saying, that to me is mental.” “I say to my client, the goal is never the perfect body image. You're never going to have an amazing view of yourself all of the time. It's going to be on a sliding scale. You're going to go up and down all the time. What you're trying to do is have these bad body image days and not feel the need to act on them, to just acknowledge them.” Sky also shared some ways in which you can slowly learn to embrace yourself and be confident in your skin, and a word of advice to those who comment on people’s appearances. “It’s important you reduce the frequency of how much you check your body, how much you look in the mirror, how much you fixate on checking yourself, whether it's weighing or measurements, that will definitely help. And again, something I always say, the way to kind of cultivate a more positive body image is to stop putting so much onus on what you look like as who you are. Think about the things that you bring to the table or the things that you have going on that aren’t just about the way that you look,” says Sky. She adds: “I think it's just reminding people that you don't know the environment that has caused that change in body, you don't know that this person is not chronically ill, you don't know that this person has gone through some really traumatic, stressful events. You don't know that this person needs to gain weight like me to get their health back. So, I think it's just reminding people to have that lens on when they comment on someone's appearance, and if we can, then just don't make any sort of comment.”Tune in to the full podcast on Apple or Spotify, or listen below.

Supplements: Which Ones To Take For Your Health And Sport Performance

Tue, 08 Jul 2025 23:20:53 GMT

Walking through a chemist, health store or even supermarket, there can seem to be endless number of jars of vitamins promising health benefits from better sleep to glowing skin, fat loss, hair growth and reduction in inflammation to name a few. The supplements industry in general can be quite difficult to figure your way around. Sean says, “it’s a fake industry built around just trying to sell things.” And so, it is important to only go for supplements that have enough research and evidence on them to prove that they actually work. You shouldn’t blindly believe just any advertisements or the word of, say, influencers. As James says, “when it comes to the advertising on [supplements], the thing to remember for the general population is if it’s too good to be true, then it often is.”What is important to remember is that supplements are supposed to supplement your diet, not replace the nutrients that you can easily receive from food. They’re just supposed to help, but they’re not magic or a quick fix. View this post on InstagramA post shared by Rebuild Health and Fitness (@rebuildhealthandfitness) Supplements for healthThe coaches at Rebuild recommend a few supplements that are proven to have a positive impact on health. Some of these are fish oils, vitamin D, and whey protein.Fish oil contains two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). It has cardiovascular benefits, it helps to reduce inflammation, might increase strength and size, and might improve fat loss. The amount of fish oil one’s body requires primarily depends on how much fish they eat. James says, “my advice to people is to take fish oil on the day that they don’t eat fish. I advise most people to take it.” There are also some vegetarian sources such as algae, flax seeds, and chia seeds. When it comes to supplements, the dosage depends on the goal of an individual but usually, about 300 to 1800 milligrams per day is good.Vitamin DVitamin D has become one of the most researched areas of supplements. Vitamin D is acquired and synthesised within the body when the skin comes in contact with sunlight. And so, with the ongoing pandemic, more and more people are being diagnosed with vitamin D deficiency. The problem with it is that a very small amount can be found in a person’s diet. Laughing, James says, “to get vitamin D from food, you would have to have 6,250ml worth of whole milk or a very impressive 143 large eggs per day to hit the recommended RNI.”It’s better to just get a bit of sunshine each day. A lack of vitamin D can cause various issues, including depressive symptoms. An optimal amount improves functioning of the immune system, improves bone health, potentially improves general health, and potentially improves fat loss. How much the body needs, and its dosage, depends on many things such as the skin tone, how your body functions, where you live and your ethnicity. It can be taken daily, weekly, or monthly. Ideally, people should get their blood tested first to know exactly how much is required by the body.Supplements for sport performanceHere, the boys talk about evidence-based supplements that can help with sports performance. Some of these are caffeine, creatine monohydrate, beta alanine, sodium bicarbonate, and HMB (hydroxymethylbutyrate).It is important to note that there are no fat loss supplements and as James says, “there are a few things that might facilitate it, but nothing directly helps weight lost by calorie deficit.” So, it is a better idea to focus on supplements that’ll perhaps improve performance to assist with fat loss.CaffeineCaffeine is one of the most popular supplements in the world, even if people don’t realise it. It can be found in coffee, chocolate, and various other common foods. Tolerance to caffeine increases depending on how used to it you are. And because it is so commonly consumed, figuring out what counts as a “good amount of coffee” for your body is very important.Caffeine has many performance benefits. It helps train for longer. It reduces reaction time so that makes you sharper and increases alertness. It also helps improve decision-making, especially when you are sleep deprived. Additionally, it can increase strength and force, improve muscular endurance and endurance performance. Overall, it ensures that you perform better.Ideally, it should be consumed about 60 minutes before exercise or competition. The dosage would range between one and six milligrams per kilo of body weight.When it comes to caffeine, it is extremely important to not depend on it. James says, “I think a lot of people are dependent on it. You never wanna become dependent on a stimulant to make sure you are training right.”Creatine MonohydrateCreatine monohydrate is one of the best, and arguably one of the cheapest supplements out there.It has so many benefits such as an increase in strength only after a few days of supplementing. It can help improve the overall training load compared to what could be tolerated previously and help increase muscle hypertrophy. It can also massively improve recovery. It is perhaps most useful for endurance athletes because it allows to go on for longer. It also improves cognitive function and helps with sleep deprivation. Additionally, it has been shown to increase lean tissue performance in vegetarians.It is best to take it every day and at a routine time. About 20 grams a day for five to seven days works great. Want help with your nutrition or supplements? Get in touch with Rebuild Health and Fitness to hear about our nutritional programmes. Or tune in to the Rebuild Health and Fitness podcast below, or on Spotify or Apple Podcasts.

The Number One Reason Your Diet Is Failing

Tue, 08 Jul 2025 23:20:53 GMT

When you’re committed towards making a change, be it a lifestyle change, a new diet, or leaving a bad habit, one thing that’s required to make any of this possible is to remain adherent. Adherence, its importance, and its value in terms of dieting is what coaches James and Sean discuss in this week’s episode of the Rebuild Health and Fitness podcast. Basic concept and fat-loss hierarchy Many people fail to understand scientifically how diets work, and the factors which affect your body mass. Because of this, you’re caught up in a cycle where you’re continuously trying new things with the hope that something will work, when actually you’ve got all the basic concepts wrong.James explains: “First, the diet itself does not put you into a calorie deficit. It’s like pseudoscience when people say ‘Oh just eat clean,’ well, what happens when you stop losing weight but are still eating clean? Can you eat cleaner? Can you wash your food anymore? “Second, the individual cannot adhere to the sort of diet their coach is giving out, the method can be far too extreme for them to follow. “Third, the assumed energy expenditure of the person is wrong, you believe you’re far more active than you actually are.” Along with these concepts, we also fail to understand what foods we should be consuming and the lifestyle we should maintain. James shares some insights on what he calls the fat-loss hierarchy. “So, calories are first, they're always king when it comes to fat-loss. Then you have your proteins, fats, carbohydrates, your sleep timings, micronutrients, supplements, and meal frequency etc. But, all of these are overarched by adherence. So, if you think of a pyramid, a triangle with all these, there’s a straight line next to it which is adherence, the whole way through.”Habit changes and conscious thinking Habit building can help you with adherence. Sean shares how important it is to change and build better habits to allow weight-loss as well as the role our brain plays in that process. He says, “You are a result of your habits. Everything you do in your life up until this point is a result of your habits. It's one of the biggest things we can help people work on to help with adherence. Unless you're looking to bring behaviour change, no diet will last because you're not willing to change anything.” When trying to diet, you need to understand the different thought patterns - and your thinking versus feeling brain. James explains: “Your feeling brain is irrational and emotional whereas your thinking brain is logical. Your feeling brain is always stronger than your thinking brain – we're emotional creatures and so the only thing your feeling brain can understand is empathy. Suppose you want to drink this weekend, your feeling brain will tell you to, and nine out of 10 times, it’ll win as well. But if you talk to yourself differently and say, ‘Hey, I know you want to drink but how are you going to feel when you wake up the next day? Or when you go in to train?’ that’s when you connect the two together and communicate between the them.”However, Sean also puts emphasis on how important it is to hold yourself accountable and make changes once you’ve had your way. “If you do go out for a drink, be accountable with your other habits. Create an environment that leads to success. Say you enjoy snacking, and you’ve always got snacks in your drawer, moving those to the cupboard will allow you to be more aware of what you want to do – you still have the freedom to eat, you have the freedom to do whatever you want but you also have the freedom to say no and think about whether you’re actually hungry or are doing it out of habit. If you make things a little difficult, you will start to see changes,” he adds. Hitting plateaus and changing calorie intakeIn the process of weight-loss, it's common to hit a plateau. But that doesn’t necessarily mean you can’t get back on track – it's all about recognising where you’re going wrong and how you can bring positive change.Sean says it’s common, but easy to overcome. “Everyone hits a plateau in every realm of life and they come after a period of success. People just start letting things slip. They go away from what was working for them, there’s a lack of adherence, they’re not tracking their intake properly, they start snacking again, or are not moving enough.”“All those things add up. It's not that you've reached your genetic potential, you've just slacked. Before you think you've reached your ceiling, just reflect back and think, ‘Am I doing enough? Am I doing what I was once doing?’ more often than not the answer is no. When these plateaus are happening, your ability to show up in the gym is massive, your ability to pick the right meals is massive. You just have to put in that effort and discipline yourself,” he adds.There’s also the fact that sometimes, what works for one person may not work for another. Everyone functions differently, everyone’s physical activity potential varies and so it’s important to make sure you can work around something that suits you best. James believes the best plan in such cases is to customise your calorie intake into something that’s manageable for you.“If I'm dieting someone at 1,200 calories but their maintenance is 1,800, they're going to say, ‘I can’t do 1,200, I'm trying my best but I do go over that,’ whereas if I'm dieting someone at 1,800 calories, it’s less likely that they're going to go over 1,800 calories all the time. For them it’ll then be like, ‘Oh I’m only consuming 1,700 calories and I’m feeling fine.’ So, if you feel like your diet isn't working for you, maybe up your diet and see how that makes a difference. There's also the fact that energy in, equals energy out. If I’m eating more, I’m going be letting out more, I’ll be feeling better, I’m going to be exercising more, my habits are going be better, my non-exercise activity will be more.”“You need to pick a path that you can be adherent to. It could be a slow rate of dieting but you may be more successful in the long run because you don't feel depleted,” he concludes. What works best?As for the last takeaway, James and Sean share what generally works best for diets, and maintaining it. “Something that's easy to stick to, keep things simple. People overcomplicate things too much. It’s got to be fun and enjoyable to a certain extent. Having a good relationship with your coach, cultivate a good relationship with yourself. Having a support network is important too; the community around you is massively undervalued when it comes to lifestyle changes.” If you need help with your nutrition get in touch now. Listen to the full podcast on Spotify. Or listen to it on Apple.

Influencers And The Health Industry: The Impacts And Outcomes

Tue, 08 Jul 2025 23:20:53 GMT

Influencers have undoubtedly made a mark on the world of social media. Hailing from different specialties, they're usually seen educating or entertaining the masses, promoting products, creating inspirational content and more; all because these social media platforms and their users have given this position by placing them on a pedestal. But it's interesting to take a deeper look into how influencers actually function, what they promote and how they go about influencing people's minds; especially when coming from and speaking for the health industry. An Australia Talks survey recently found that less than 5% of the population trusts influencers - but a recent HypeAudit study found that influencers gain an average $4.78 in earned media per $1 spent. So there’s a disconnect - but where does it lie? This week's Rebuild Health and Fitness Podcast talks about the implications of influencers on the health industry, along with our coaches, Sean and James, and Rebuild’s media specialist, Cait Davey. Influencers and regulationsAs the influencer industry grows to a staggering $13.8 billion this year, there’s criticism of influencers, and increasing requirements for regulation. The reason for criticism in this space is simple - unlicensed, unaware and uneducated individuals, or social media influencers, in this case, cannot be advertising products or share information that social media users may digest without questioning or doing their own research. In times where false information being shared through social media has skyrocketed, there must be a system in place to ensure influencers are not selling and advertising products that do more harm than good. With what's known to us on the outside, there are some regulations in terms of advertising. Cait says: 'The Australian Influencer Marketing Council has implemented rules about disclosing paid media but they don't regulate misinformation or what content people are distributing; they just regulate what's being reported in terms of sponsorship and marketing.' However, while the lives of people come into question, there must be some sort of authority in place to monitor how influencers may be impacting them.CredibilityIt's interesting to look at why people believe influencers in the first place and how they're able to put their trust into these individuals online who've created a name for themselves. Cait explains: 'There’s a study on source credibility (Ohanian’s study, 1990) and one of the three elements of it is attractiveness - people are more inclined to trust you if you look good.'She adds: 'Just because someone has a good body, people think they know what they're talking about in a nutrition space sometimes. They go with that engagement that they get and it spirals out of control. People aren't being questioned about what their knowledge is or where they get this knowledge from.”The fundamental issue with this, is that when influencers are unqualified, and they’re trusted, they can offer advice that is detrimental to people’s health, and followers just might take that advice. Celebrity scandalsWhile influencers who aren't as well-known as others may be able to get away with such social media activity, the trio discusses examples of celebs and how they've been caught in their tracks, lying.James says, 'A couple of celebs have had so much plastic surgery, which could be from an insecurity standpoint so I don't want to say more on that but like they've got implants, enlargements and even liposuction done. Now they're selling fitness plans and skinny teas saying, 'This is how I did it,' but this is not how you did it. There has to be some legislation here, there has to be some legality when you say that, you can't do this, you're simply lying to people.' Cait adds on to the discussion using Belle Gibson as her primary example. 'Belle Gibson is this influencer who received huge interest and has even worked with Apple on app development. She worked with Penguin and published her book called 'The Whole Pantry' where said that she healed her brain cancer through eating clean and eating well. Turns out she never had cancer in the first place, she was disgraced and was fined for misrepresenting that she donated money to charity rather than any of the other stuff.'The infamous Kim Kardashian too was part of this segment as she was promoting a morning sickness drug, claiming that it helps her with pregnancy nausea. The post led the FDA to intervene as she had failed to disclose all side effects of the drug; they had her take down the post, edit the caption and post again.Coach Sean goes on to give the last example involving a diet drink that had cyanide in it.'Three big names, Lauren Goodger, Mike Hassini and Zara Holland were caught auditioning for a poisonous cyanide drink in 2019. They were secretly filmed asking to promote a fake diet drink by the BBC. The ad campaign was a setup, the drink had cyanide as an ingredient and they didn't even check.'How to stay safe during the digital age?The trio shared a few tips on how to differentiate between the hordes of information being fed to you every day through social media. Being critical is key, though there are regulations in place, there are a billion people on Instagram and it's not possible for the platform to vet each person, each caption and each post.Question everything - Why are they saying this, why are they selling this, what is the agenda behind this person.If you're using social media as a source of information, always check your sources.The conversations between Sean, James and Cait bring to light a lot of issues at hand; the good and bad sides of influencers and the dire need for content regulation on social media, in the health industry at least. Influencers hold great power and influence in their hands, however only some make good use of it. As was discussed in the podcast, some influencers do put their position to good use and share informative and quality content, guide their audience towards the best of practices when it comes to their health. On the other end, however, there are those who are driven by engagement, money and an increase in followers. Not only is this incredibly irresponsible on their part, but also quite harmful for social media users who may follow their lead without doing much research of their own. Since Instagram is a massive platform, it truly is unrealistic for them to monitor everything that’s up on the platform. For this, relevant committees should be set up to not only monitor but also take action when there is a clear case of misinformation on social media.

Can You Out Train A Bad Diet?

Tue, 08 Jul 2025 23:20:53 GMT

We’ve all been there, having eaten a few too many extra calories on a night out thinking we can hit the gym in the morning and train it out. Well, easier said than done. There are several ways in which you can avoid having to over-compensate for all those bad food choices made and this week’s episode of the Rebuild Health and Fitness podcast focuses on this issue in detail. Context matters The most basic thing when it comes to losing weight, maintaining weight, or having any other goals regarding your health and body is to understand the context of what you’re trying to do. Sean explains: “The starting point of where you are in your fatless journey is understanding the context.”James says, “Fat loss, weight maintenance, weight gain or muscle building are all very different things. Lots of people put fat loss and health on the same pedestal but that’s not right. Fat loss is controlled by energy balance and health is controlled by nutrients.”Not understanding basic concepts leads to your body having made no progress, and in the worst of circumstances, can do more harm than good. What is a bad diet?Though often people have a different idea when it comes to what constitutes a 'bad diet', it wouldn’t be wrong to agree that there are foods that lack nutritional value.“A lot of people would argue that the standard American diet isn’t the most ideal diet in the world but it’s hard to put a label on things. When you start moving into foods that are very highly processed, don’t have a lot of nutrients, and are low in protein, it starts leaning into the negative side of things. It becomes easier to gain more fat, easier to feel fatigued because you’re not fueling your body with foods it needs to give it that energy,” says Sean.Once you start consuming healthier foods and maintain a diet that’s overall, well balanced, several aspects within your body, mind, and health start to change, for the better. You feel and look healthier, your mind and body will be positively impacted, and you’ll feel more energised.Weight management “Weight is not controlled by diet or exercise - it’s controlled by energy balance, it’s the calorie in, calorie out equation,” says James. This is something that’s not commonly known, or rather, not commonly understood. The result? People try all sorts of ways to lose weight or gain muscle, often putting themselves in harm’s way in the process.James explains how weight is managed in this regard: “Everything I eat or drink goes in as an input and then I have an output which is obviously made of your basal metabolic rate so your metabolism, your thermic effect of food, exercise activity thermogenesis, non-exercise activity thermogenesis. In a lot of the literature, non-exercise activity is small but does play a role in weight management - it’s like how much movement and exercises a week are you doing truly. If we're talking about our training - then does your non-activity exercise count towards this or can I just go to the gym for an hour and then eat whatever I want? Because that’s never going to be the case. In that hour-long gym session, you’re never going to burn more than what you consume. What you put in your mouth is so important and so is how much you move, it’s all important in weight management.” &amp;amp;lt;a class='k-marker'&amp;amp;gt;&amp;amp;lt;/a&amp;amp;gt;&amp;amp;lt;a class='k-marker'&amp;amp;gt;&amp;amp;lt;/a&amp;amp;gt;&amp;amp;lt;span lang='EN-US' style='font-size:medium;'&amp;amp;gt;&amp;amp;lt;/span&amp;amp;gt; Different bodies and different foods Different bodies react to the same foods very differently, but this fact remains the same with various other factors including training and diets. “With fat loss, say if someone is 150 kgs and all they eat is jellybeans and donuts, but they get down to 120 kgs - they are substantially healthier at 120 kgs than at 150 kgs even though their intake is extremely poor, you could say they’ve out trained their diet. At a certain point, that’s where people plateau, but it depends on which stage of the journey they’re at, for someone who starts at 150 and gets down to 120, his jellybeans and donut diet might need to change a little for him to move more forward in his fat loss journey. Whereas someone who’s lean and, on the jelly, and doughnut diet looking to make progress from a health standpoint, are they going to improve as fast as they could if they tied things up a little bit?” says Sean.It’s also important to note the differences in behaviour required when wanting to lose fat or gain muscle. As was discussed above, fat loss requires an energy balance, whereas to build muscle, there’s a lot of resistance training required along with an intake of important nutrients.To this, Sean shares “The amount you eat will dictate your size and what you eat will dictate how you feel. It’s hard for people to comprehend the need for change. Your body craves a level of homeostasis, so if you’re eating a bad diet constantly, you think you feel fine – that’s your normal, you don’t think there’s a need to change or improve because you feel good. This remains the case until either something happens that forces you to change, or you actually make a decision to change for yourself.”Rest for healthAll the world’s best athletes, personal trainers, and gym junkies would agree on one fact – you need to give yourself and your body time to rest and time to relax. It’s been discussed multiple times to rest as hard as you train and give yourself some time off when on a diet. As James says, “Getting sick and injured are going to play a role if you’re completely depleting yourself here either way through exercise or diet. It’s massively underestimated, when you are running yourself in the ground by training too hard you run the risk of getting injured because you’re body may or may not be recovering as it should, more often it’s not recovering and then, from an immunity standpoint from diets for a prolonged period of time, your body starts to run on empty and you can become immunocompromised - you start to get that sniffle and sore throat, it’s your body's warning sign that says ‘Hey, we need to rest.’”

Chronic Pain To A Nine-And-A-Half-Hour Guinness World Record Plank: Dan Scali

Tue, 08 Jul 2025 23:20:53 GMT

Cutting ourselves, spraining your ankle, pulling a muscle, and other accidental incidents often put us in great pain. But the thing with these minor inconveniences is that they take place, you heal and move on, not for Daniel Scali though. The boys speak to Dan Scali, a gym enthusiast who’s recently earned himself a spot in the Guinness World Records for the longest abdominal plank (a staggering nine hours and 30 minutes, if you’re wondering) – all while suffering from Chronic Regional Pain Syndrome (CRPS). The podcast highlights everything Dan went through to prep, some background on this condition, and teaches a thing or two about determination.Life with CRPSAt the age of 12, a casual day being spent on the trampoline changed Dan’s life as he knew it. Falling from the trampoline initially resulted in a broken left arm but when things didn’t seem to change for the better, Daniel knew something was wrong.“I had a pretty severe break to my left arm that completely snapped both bones. It seemed like a normal break for a teenager - went to the hospital, got that band on. I’d just be in constant pain, the first month was healing pain, the second month my hands were swollen, my fingers were too, and I couldn’t move it at all. Any time I tried moving my finger it would send flare-ups. We went to the hospital and they weren’t too sure about why it was happening; I’d be screaming in pain and agony. That put me in hospital for 4-6 months,” he says.Daniel continues, “This happened 17 years ago, and they’ve since formally diagnosed me with Chronic Regional Pain Syndrome. It was rare and not many studies had been conducted at the time. What they did know was, my brain was sending wrong signals to my left arm. To grasp that in the beginning, was very hard.”The best way to describe the pain, he explains, would be to hold a lighter under your arm, feel the burning sensation not just on one spot, but all over the arm. Moving the arm trying to cool it down won’t do much either since that inflicts more pain so all that’s possible is to keep your arm still, hold your breath, keep tight to prevent it from flaring up – all while you internally scream at yourself. That being said, Dan still didn’t allow his condition to come in the way of a profession that had interested him ever since he was a little boy. Working as a mechanic in his family-run business, the boys were fairly intrigued to know how he worked around his chronic pain, given the fact that it’s a hands-on profession. “It’s a family business so I was always interested in it and was always fascinated by cars as well. Being diagnosed with this condition in the beginning did concern me a little and I’d always think, ‘Can I do it?’, I was a little worried. I wouldn’t be here without my family, with their help I was able to train and understand how things work, and as soon as I got my qualification I went into the office. I’m not hands-on essentially, but I understand enough to explain to clients what’s going on. And with any sort of hands-on stuff, I either have to push it onto my right hand or I have to get someone else to do it,” he shares.Initial ideaTo think of achieving something as wild as this while also being diagnosed with chronic pain requires a bit of a twisted mind. But the idea actually came to him during a relaxing evening being spent with friends in the midst of a home training session.Scali says, “It was around COVID time last year, we were having a little home training with friends and at the end of the session, we thought, ‘let’s finish off with a plank,’ as you would do at the end of a session. At the end of the two-minute plank, we started counting down the last 10 seconds because everyone was just shaking at the point. It got me thinking, the pressure I put on my arm did cause my arm to flare up, but it took me away from the CRPS pain. And yeah, from November 2020, a couple of weeks later I did another one which went to five minutes, and eventually it went to 30 minutes.” “January 2021, I decided to break the world record.” Physical and mental preparationA challenge like this one requires plenty of physical and mental strength, and extensive preparation. From hiring a mind coach, to planking for hours as soon as he returned from work, waking up early in the morning to train – this man did it all.“I incorporated a mind coach because I knew it would be tough mentally as well, I reached out to a few other trainers to see how I could condition my muscles and people thought I was crazy. So, I was on my own and had to really think of what I could potentially do and what muscles I needed to work on to keep my strength up. I started in January 2021 and I’d planked for 45 minutes then, by May I reached eight hours 17 minutes,” he shares. Mind you, the previous world record was set at eight hours and 15 minutes, Scali had surpassed the same during his preparation phase.“My focus what entirely on the plank even though I was still working my full-time job. I’d be getting up at 4:54 and doing 100 push-ups and sit-ups, then I’d do my 45-minute circuit at the gym, come home and do a 20-minute run. By then it would be about 6:50 am, I’d do some more sit-ups and push-ups, a small plank, take a shower and go to work. At work, I’d another plank at lunch, then come home at five and then be planking till 10pm,” he adds. What helped him power through the pain and struggle was visualisation – specifically, visualising his end goal. “I knew from the start that my goal wasn’t eight hours and 15 minutes, it was to complete nine hours. I never changed my goals,” Dan reveals.The finaleAlmost six months of training went into being able to compete to be the next record holder, little did he know he’d be hit with an unpleasant surprise at the end of it.The Guinness World Records, a franchise that’s recognised globally, has a list of rules and regulations as well as conditions that will allow you to run this race. Due to COVID-19, the Guinness World Records team was unable to be present at the time of Scali’s attempt, but they did manage to send across a list of people he’d require for his attempt to be considered. “They asked for six independent witnesses, two timekeepers, and one judge - I had to pick the witnesses but they could not be affiliated with me. They had to fill out forms on the day, and then they just had to watch me and take notes of what happened like if my mind coach wiped my face down, they'd have to note it down like: ‘Two hours in, Daniel’s face got wiped down’. There were also three cameras set up when in the front, one on the side and one guy would move around recording me with the third from time to time.”Daniel set the record for the longest abdominal plank on August 6, that however, was his second attempt. Two months prior to that, he had attempted and succeeded in achieving his goal, only to be disqualified for planking incorrectly.“I went through the record on June 16th as well, we were completely prepared, six witnesses, two time-keepers, one judge. I hit nine hours and nine minutes, only for them to come back and say they weren’t happy with how my hips were, so they disqualified me,' he explains. 'The email literally read, ‘Daniel Scali, we are so sorry, but we'll have to disqualify you because your hips weren’t right’. I remember I saw the notification and my heart dropped but I said I wouldn’t open the mail, then I did open it, read it, and kept my phone back - it was heart-wrenching. That was a Thursday night and by Saturday I was planking again.”“I was training for six months thinking I knew what a plank was, but they told me my plank was accepted in the greater gym community but not the Guinness World Record form. I had a month to lower my hips as low as I could, so my second attempt was just so much harder.'Putting months of hard work to waste due to a disqualification was not an option for Daniel. From doing a five-minute plank in November 2020 to then achieving a nine and a half hour world record in August 2021, shows great resilience, determination, and unwavering faith in the goals he’d set for himself.Listen below, or on Spotify.

Damage Limitation. If You Can't Make It Better, Can We Make It A Little Less Worse?

Tue, 08 Jul 2025 23:20:53 GMT

You spend all week adhering to your nutrition, your training and your goals. And then it's the weekend, someone's birthday, some event pops up - and it can feel like there's something new every week to throw you off your goals. This week on the Rebuild Health and Fitness podcast, Sean and James discuss the ways in which we can look at this situation differently, how we can overcome these challenges, and how we can make things a little easier for ourselves. This podcast is all about, as James says, “How to mitigate challenges and stay away from the all or nothing approach in life.” The need to look at things differentlyIt’s natural to feel demotivated when goals we’ve set for ourselves don’t work out, but this should never stop us from pushing ourselves. There are going to be times when things just don’t go your way but this is just how life functions, there are highs and then there are lows. “We get so stuck in thinking we need to do everything perfectly to make progress,' Sean adds. 'One slip up, and everyone throws their toys out the pram and thinks, ‘that’s it,’ and they’re never going to get any better but, it's life.”With regard to learning how to look at things differently, James speaks about a challenge they’re currently doing at the gym – Rise Challenge and also mentions the ways in which people are moving away from the actual purpose of the challenge and making it about something else entirely.“We're doing this rise challenge at the gym where it’s like based around six habits and you get points each day for the habits you tick off. These are reflection, well-being, nutrition, hydration, training, and sleep. Though people are ticking off their points, when they start to fall behind on the leader board, they’re like, ‘Forget it.’ Instead of looking at leading themselves and at how every point they tick off, they’re a point closer to reaching their goal. But they go all, ‘Oh I can’t win the challenge,’ and they leave it all.” He continues: “Do you hear yourself and how stupid that sounds? Someone could finish on 1000 points and you could finish on 200 but you’re still 200 points closer to where you want to be.”Along with looking at things differently, we also need to program ourselves to be content with not doing as much as we’ve aimed to sometimes. Putting in that 30% when you hoped you put in 100% is still better than not attempting an act at all – the all or nothing approach tends to dampen the spirits of most people. James shares, “So many people are all or nothing. Like if I can’t go to the gym five times a week, I won’t go at all. What do you mean? What about four times? What about three times? What about two? What about one? How about getting there first. There are people who say, ‘Oh, I couldn’t walk 10,000 steps so I didn’t walk any.’ What are you talking about? What about all the other steps in between. Humans are so emotional in the way that they do things where they adapt to this all or nothing approach, they just can’t adhere to things because they make life so hard for themselves.” Consistency > intensityIn the simplest of terms, all this means is setting high goals or working out like crazy alone won’t give you the results you’re aiming for. Unless and until you’re setting achievable targets for yourself, and are consistent with the plan you’ve settled for, nothing will change. James explains further: “Consistency will always trump intensity over any way, shape or form. People want the best program, they want to see the best nutritionist, but if you don’t turn up to the gym or can’t do the basics right, you're never going to be where you want to be. If you can’t stick to 1,200 calories a day, can you stick to somewhere near your maintenance? 100 calories under your maintenance which is like 1,800 calories are easy, so let’s do that for 6 months. I can guarantee you'll be doing a lot better there than you would’ve been doing 1,200 calories for a couple of weeks. Planning your meals and eating bigger meals to avoid snackingThere is always something that will come up to hijack your health goals - as the coaches say, 'there's no such thing as a perfect week'. From not having time to cook the same day, to going out for birthdays and celebrations multiple times a week – these are situations that in some cases may be unavoidable, but are completely manageable. Using that day off to cook in advance for the entire week or planning the meal you’re going to have at a restaurant in advance will help you avoid being controlled by hunger when it comes to decision-making time. “If you know you're going to go out to eat, plan ahead what you’re going to eat and what your options are. You can maybe work the calories out to some extent. If you’re going out, I suggest having a starter and main, or main and dessert, do not have a starter, main and dessert. Stay away from pastas and white sauces, because they are just really high in calories. There's nothing wrong with carbs but restaurants just don’t care about your diet, they’re trying to make their food taste as good as possible. If you can pick a lean protein sauce, maybe some vegetable – you’re good. You should also be mindful about how much you’re eating outside,” says James. Another issue the boys discuss is why people find the need to snack during the day. In their opinion, you should just be having larger meals to avoid feeling hungry later and then snacking on food with no nutritional values. “People don’t eat big enough meals, that’s why they end up snacking,' says James. 'Like they’ll have dinner and then they’ll say, ‘Oh, I want to have a snack now.’ Why? Your meal clearly wasn’t big enough to keep you satisfied. You had breakfast in the morning and then by 9am you're hungry again, just have a bigger breakfast. Your snacks are around 200-300 calories anyway so add those calories to your meals instead.” Sean agrees: “You could have snacks and still not be satisfied though they’re higher in calories. Instead, you could just have an apple, I know people are like, ‘Oh but it’s a fruit!’ Just snack on fruit and you’ll feel more satisfied.” Never miss a MondayThe adage of 'start as you wish to proceed' is relevant for training on Mondays. Sean and James recommend getting into the gym from Monday to start the week right.“I'm a never miss a Monday sort of guy, I believe it’s very important. We'd do weekly calls sometimes where if someone hasn’t been to the gym in a few days, they get a phone call,' explains James. 'The number of times people have said, ‘Oh, I missed Monday and Tuesday, and yeah then the week was done.’ Well, the week isn’t done, you still have Wednesday, Thursday, Friday, Saturday, and Sunday. What about all the other days? If you train on a Monday, you will be a more consistent trainer. It’s not about coming in and smashing the workout, it's about coming in and doing something at least.”“No one trains on a Monday here and doesn’t train for the rest of the week,” adds Sean. At the end of the day, all that’s required to put any sort of idea into play is willpower. As James says, “You need to have some discipline in your life, in order to get absolutely anywhere. You need to have the ability to say no to things.” And this stands true in numerous cases, the willpower to say no to eating outside, to be able to get up and take yourself to the gym to get that workout done, to want to snack but reminding yourself of your goals.Tune in to the podcast on Spotify or Apple, or listen below.

Is Meal Frequency Important?

Tue, 08 Jul 2025 23:20:53 GMT

As coaches, we often get asked if how often you eat will impact your health goals. For years there have been myths that smaller meals more often will be more beneficial for improving metabolism and this, in turn, will improve weight loss. However, eating little and often does not impact metabolism, there is no evidence to suggest otherwise. MetabolismFor starters, metabolism, in the simplest of terms, refers to an internal process through which your body expends energy and burns calories. According to Harvard Health Publishing, your metabolism runs 24/7 by converting the food you consume into energy for the healthy functioning of your body.However, much like most things, the metabolism works differently in different people. The intensity of your metabolism and how fast or slow it is generally depends on your genes.The well-known health information site, Healthline, brought in some facts and figures to further explain the issue of meal frequency with regard to metabolism and weight loss. While it is true that digesting a meal increases your metabolism slightly, which is referred to as the thermic effect of food, only the total amount of food consumed can really determine how much energy is expended during digestion. They add to this by explaining a simple example: consuming 3 meals of 800 calories each will have the same thermic effect as consuming 6 meals of 400 calories each. Meal frequency In saying this, does this mean meal frequency never matters? At Rebuild Health and Fitness, we believe the method of eating more often for progress came from ‘body building’ and relates to muscle protein synthesis. Eating enough protein, which is between 0.3-0.5g/kg body weight every 3 hours would be more beneficial for muscle growth and repair. A study by Cameron et all (2010) concludes that increasing meal frequency does not promote greater body weight loss, so regardless of how many meals you eat per day, 6 vs 3 for example, does not matter if calories are matched. Verywell Fit, a resource on nutrition and exercise, shares their expertise in this regard – muscle protein synthesis is a process that occurs naturally wherein the protein is produced to repair muscle damage caused by intense exercise. MPS is an opposing process to muscle protein breakdown or MPB, in which there is a loss of protein post-workout. Episode 8 of the Rebuild Health and Fitness Podcast also sheds light on meal frequency, protein intake, and the importance of it all. James shares some research that states, “An even balance of protein for breakfast, lunch, and dinner stimulates muscle protein synthesis more effectively than eating the majority of daily protein during the evening meal.” For fat-loss, James and Sean explain that even if you consumed all your protein in one meal, it wouldn’t matter, but when you’re trying to stimulate MPS, then spreading your protein intake throughout the day is the most beneficial thing.To conclude, there is some evidence to suggest that eating more is beneficial for muscle gain and there is no evidence that it is better for fat loss or health. So, don’t stress about how many times you eat per day as it makes no overall difference when it comes to weight management as long as calories are accounted for.

Rebuild Now Offering Massage Therapy

Tue, 08 Jul 2025 23:20:53 GMT

As part of Rebuild Health and Fitness's ethos surrounding holistic health, we are pleased to welcome Ahrie Jerred to our team as a massage therapist and coach. Ahrie is a remedial massage therapist and student of exercise physiology.He is a qualified massage therapist, has his certificate 3 & 4 in fitness as well as experience in dry needling, cupping and deep tissue massage.It’s all part of the Rebuild philosophy of self-care and wellness. He joins our team of coaches, personal trainers, physiotherapists and nutritionists.Ahrie's massage services are available for rebate through private health on HICAPS. You can book a massage with Ahrie for $90 per hour, by emailing team@rebuildhealthandfitness.com.

Who Are The Owners Of Rebuild Health And Fitness?

Tue, 08 Jul 2025 23:20:53 GMT

What's the worst injury you've ever had? How do you empathise with clients with body image issues? If you were a superhero, who would you be? We've flipped things on their head this week, and our resident media expert and journalist, Cait is interviewing the boys. This week's episode is everything you've ever wanted to know about Sean and James. We talk about empathy with clients and relating to confidence issues, as well as how the boys get enough sleep as parents of young kids, questions they get asked the most, the worst advice they've ever given other people, and whether James has enough fiber in his diet. Tune in for some knowledge, some laughs, and some helpful information about feeling and living better.How they get into health and fitnessEveryone has a backstory as to why they are where they are, some have a knack for the field they’re in, some had to force themselves into it. The boys? Well, it’s all they’ve ever known really. James reveals, “From an honesty standpoint, I've just always been in it. There isn’t a story of truly being passionate about helping people, academic-wise too, I was just okay. It was just something I was keen on, so I went to college, did sport, I went to university, did sport there too. After that, I realised that’s all I knew so I can't do anything else. It's not that I was solely passionate about this, it's just what I was good at. And naturally, when you start getting good at something, you can start getting paid for it. So yeah, I’ve just always worked in health and fitness.”Sean went down a similar route: “I’ve also always been heavily involved in sports. During school, I started doing my PT course with the idea of always doing it professionally. After school, I took a gap year and became a PT. Eventually, I quit that job, went to Wales to play footy, and thought I was living the dream. I was 19, living on my own, and didn't think I'd go back into the fitness industry. They had a gym there, and so I started doing some hours there. The quality of trainers and the coaches I was working with sparked my interest again. It was always at the back of my head that the only progress for a personal trainer was to own a gym. Once I got injured again and came home, a few things led me to find a facility and opening a gym,” Sean shares.Worst injuriesAs individuals who’re heavily involved in sports, it goes without saying they suffered a fair share of injuries along the way.James, for some wild reason, was being chased by the police and ended up doing quite a bit of damage to himself. “I broke my ankle, fractured my tibia, fractured my heels as well. I was on crutches for 8 months, had to inject my stomach each night – it was bad. But I discovered CrossFit soon after and I wanted to get back into rugby so it helped me force myself to get better. I had no range of motion in my ankles, and back in the day, CrossFit had very specific movement standards that they wanted everyone to hit so it forced me into those positions to improve my mobility.” Sean’s been through no less. “Biggest and most traumatic injury for me was when I hurt my knee, which is always a fear for rugby players. But the most painful was my hip surgery; it hurt so much and hurt for so long. There was just so much chronic pain, every day my knee hurts, every day my hips hurt. I couldn't look after myself, I had to move back home after my hip surgery because I had to step into my shower at my own place and I couldn't. I remember I had to call a nurse because one day, the incision around my hip kept bleeding and I couldn't change the dressing even. That one just really sucked.”Dealing with clients’ insecuritiesWhile sharing more of a background into their lives, the duo agreed on how rewarding it felt as coaches to see yourself being able to change people’s lives. “It’s very rare to be able to experience this sort of fulfilment,” says Sean. However, prior to being able to feel proud of yourself and your clients, there’s always a difficult process that requires you to be kind and humane. Some clients come with a set idea in mind of how they want to transform their bodies, while others have dealt with body image issues and insecurities, and need to be guided towards the right path – the boys reveal how they manage to do their bit of understanding in this regard.“First, it comes with experience,” says James. “I’ve also been around women my whole life, and then there’s also the fact that I relate to this differently.”“I've always been a small human being; I’ve always tried getting bigger. I was literally told in one game at university, ‘Listen, you're really good, and we'd love for you to come train but you're too small.’ To be told that you want to do something for a living but in that situation, you can't because you're too small - to me, that's the same as someone having to go a different route. It’s also about, how do we get people the result? How do we help people? I can’t always ask people questions, but I can listen to them as a human being. Another thing is to be non-judgmental. I don't judge anyone for whatever they're doing or for whatever they're eating. I have no need or right to judge them. When they feel safe enough and not judged, then results start to happen,” he adds.Worst adviceThis sort of guidance comes with time. When Cait follows this question with the worst advice they’ve ever given someone; there were some laughs filled with embarrassment.Sean reveals, “When I was first starting out as a PT, I told someone to eat a lot of sandwiches because I ate a lot of sandwiches and still was in pretty good shape.” Importance of sleep Speaking of having come a long way, we can’t possibly speak of their journey without shedding light on some important values they’ve picked along the way i.e.; the importance of sleep. Both James and Sean are fathers to young kids – toddlers to be precise, and if there’s anything one knows about toddlers, it’s that your sleeping schedule around them is pretty messy. Sleeping is very important, as per James. “We have kids and we're trying to run a business. I need to be cognitively alert. I want to train and I like training, but I can’t do all the things that I want to do if I have a poor amount of sleep. Things are harder sometimes but you just have to make it as good as you can.”Sean’s idea is no different: “People are always making excuses; you can’t always control your quality of sleep. Again, we have kids who wake up at odd times - sometimes I sleep throughout the night, sometimes I wake up three or four times a night. What I can control is my behaviour around it. I don't watch TV because I finish work and rugby quite late, then have dinner late so if I can get into bed half an hour earlier then, rather than mindlessly watching TV, I’ll just go to bed and get that extra sleep. It’s just something I prioritise because there are so many little things and I don't want to fall behind because I'm not controlling an easy aspect of my life.”Finally, what does Rebuild Health and Fitness stand for?James and Sean, having been in the industry and involved with all-things-sport for a large portion of their life. Having seen the good, bad, and ugly – it was only fit on their part to do what was needed to change the perspective. Thus, Rebuild Health and Fitness was born. “Rebuild is about rebuilding everything. It’s about rebuilding people's relationship with food, it’s about rebuilding people's view and perception of health, it’s about rebuilding health and fitness as a whole. It's a messed-up industry at times. We want to be the place where once people have left from, I guarantee they now know the difference and now have the autonomy to do what they want do,” shares James.Sean (in a muffled voice): Preaaach!Listen to the full podcast below.

Rebuild Is Box Jumping Mt Everest To Raise Money For Men's Health

Tue, 08 Jul 2025 23:20:53 GMT

Movember is the leading charity changing the face of men's health, and this Movember Rebuild Health and Fitness is joining them. Together we can make a difference for men's health – in prostate cancer, testicular cancer, mental health and suicide prevention.?For the month of November, Rebuild Health and Fitness members are box jumping the height of Mt Everest, which is equivalent to 14 516 box jumps (on a 24” height box), and are raising money to contribute to the cause.Every member who participates will be donating, and members are also encouraged to grow moustaches for the month to raise money. Please contribute if you can, every little bit helps. Follow this link to contribute.

Mental Health, Social Stigma and Seeking Help: Ed Armstrong

Tue, 08 Jul 2025 23:20:53 GMT

There are many times in life when we’re in a difficult spot mentally, and regardless of what causes these difficulties, reaching out for help often becomes a struggle. This week, the boys were in conversation with Ed Armstrong, a mental health coach, who’s struggled with mental health himself for seven years. In the podcast, they discuss the differences between coaching and therapy and why it’s so important for Ed to clarify the services he provides, they discuss how these conversations can take place, how mental illness differs from mental health and the importance of therapy.Coaching vs therapyThere is a fine line that exists between coaching and therapy, and the preparation for the same is a lot more intense than it may seem. Therapists or psychologists are required to be educated and trained in the field, after which they qualify as one. They also deal directly with mental health issues. Life coaches, on the other hand, don’t necessarily require any formal education the field but being certified as one surely helps.Ed makes his designation very clear and makes sure no one has the wrong idea when they approach him for help and guidance. He says, “A lot of people ask me, ‘why do you tell people you are not a therapist? Maybe it is harming your potential?.’ I want to be so clear that people know what they are coming to me for. I don't want any crossover, where people think they come to a therapist, but they are not because you have to be trained for seven years as a psychologist.” Ed describes himself as the guy who “helps people with their lifestyle, points people in the right direction, gets people to ask questions, gets people to think, and they come to conclusions themselves most of the time.”Mental health vs mental illnessAnother important discussion that took place was that of mental health, and how different it is from mental illness. It’s very important in the times that we live in, to be absolutely sure of crucial terminologies, their meanings, and the significance they hold. Ed shares, “The biggest difference is mental illness is when you are not mentally well. From my experience especially in the coaching world, we have this positive psychology stuff, we have a mindset, and everyone is always talking about how to improve your mindset - a lot of people get that linked in with mental health. There is a huge difference between having a strong mind, and the opposite of that is mental illness. So, no positive psychology can fix you, no reading Tony Robbins is going to help you. You need professional help and support, and once you have had that, then you can be healthy. have a strong mind and talk about mindset.” TherapyTherapy, in all honesty, is no joke, nor is it the easiest step to take for someone struggling massively with their mental health. The journey towards going for therapy too is challenging – it involves having to accept several realities such as the fact that you are indeed struggling, that you are in need of help that can only be provided by a trained professional, and that there is a light at the end of the tunnel. Having gone for therapy for seven years, Ed is living proof of just how beneficial seeking professional help can be. He talks about how the mental health struggle is a whole lot different than random waves of, ‘I’m feeling a bit down today,’ because that’s something we all can go through it, but once you start feeling like your life doesn’t have much meaning left to it anymore, that is when you should know it’s time to seek help. “I’m trying to talk to the person who thinks, ‘I don’t have a chance of living anymore’ and I am trying to let them know that you don’t have to have all the answers. Mental health is like a health journey, where we try to get to the top of the mountain before we figure out the basics in order. And with mental health it's even worse because if you are in the position where you’re thinking, ‘I don't want to be here anymore, to get from that place to ‘I'm going to have a wife, kids, and a career, it’s quite a big leap but it’s not impossible,” says Ed. Once you have the basics figured out, understand the position you’re in, and are ready to welcome help in any form – it’s time to reach out.He adds, “So, I am trying to let people know that the first step you have to take, in my experience, is to reach out to anyone, even around the block like me, who you don't know. This is because it might be easier to talk to me rather than your brother, or your sister - and for me, it was my sister, I just phoned her up and I didn’t tell her much, all I said was, ‘I am in a very bad place, I need help.’ She had been through therapy herself which is why I felt like I could talk to her, and we took the next steps after which I got some help.” How can we start these conversations?There’s long been a stigma surrounding mental health, its treatment, and the overall discussion. Fortunately, there has been a change in approach, which may be slow but it’s changing nonetheless. Starting these conversations may seem a little daunting at first, but it’s quite reassuring to know how even a small step can make such a huge difference for someone battling with their mental health. Ed believes that “it just comes back to creating the space.”“You know they might not come to you but just letting them know you are there for them, that they don’t have to explain it, but you’re there to listen and that you’re there to help them with the next step. When someone’s in that place, this is all they really need. A place with no judgments, only help.”

Playing Cricket For Australia and South Africa And A Winner’s Mentality: Kepler Wessels

Tue, 08 Jul 2025 23:20:53 GMT

Kepler Wessels is a man with several accolades to his name. A first-class cricketer for both Australia and South Africa, commentator, umpire for the T20, first-grade coach as well as a purple belt in Brazilian Jiu jitsu. The Rebuild Health and Fitness podcast speaks to Kep and discusses how he got into the game, his career as part of the national team, his role as a coach, and the importance of setting small goals post-retirement.Kepler's introduction to cricketHaving been born in South Africa and hailing from a family of men who were predominantly involved in rugby, Kepler's main inspiration to play cricket came from some of the international tours that were taking place in the country – since, at the time, South Africa was still competing internationally. “From the time I was 5-6 years old, I really wanted to play cricket and pursued it all the way through. It’s interesting the way the country worked at the time; in the Afrikaans speaking community, no one played cricket, so it was pretty much an English game. While is why definitely needed those breaks throughs and eventually things sort of happened and I made my first-class debut at 16. It’s been an interesting journey from then on,” says Kepler. Debuting at 16 this was just the beginning. With international players coming to South Africa to coach the local talent, one individual saw Kepler's potential. He explains, “I got quite lucky because they used to get English professionals to come to South Africa for summer coaching. There we had a guy who was an overseas professional so through him I got the opportunity to play for Sussex, I played in their qualifier for a season and got offered a contract which was the beginning of coming to Australia and having an international career.”Playing for the Australian national teamDuring his cricketing career, Kepler played for both Australia and South Africa at different times. The start of his international career, however, can be credited to his involvement in the Sussex cricket team. He says, “I went to play for Sussex and there I got a contract to play for world series cricket. South Africa at the time was in sporting isolation, so I was sent here, and I served three-and-a-half years in qualification. I then played for about five years here in Australia.”I’d just turned 21 when I came to Australia, I played for Waverley in Sydney, so I was already contracted by world series, but after about four games I made a few extra runs for Waverley and they were struggling to find an opener, so they just put me directly through. Later, they asked me if I wanted to stay and qualify in Australia and I really did so I jumped to that opportunity and got added to the Australian squad which was great for me. Playing for Australia that time really shaped my whole career,” he adds.Cricket and coaching career in South AfricaAfter playing in England and Australia, the cricketer was given an offer to come back home, both to work and play – an offer he didn’t want to pass. He shares, “I got an offer to work, and play in South Africa while they were still in their isolation period. Six years later, Nelson Mandela was released and from Robin Island in 1991, and within a week we were on a plane to India for our first international game back.” And what a come-back it was, not only for the South African team but also for Kepler who was finally back to playing for his country. Having dedicated the last countless years of his life to cricket, Kepler now makes use of your knowledge and experience to train young minds and bring South African talent to the forefront. But unlike other coaches, Kepler has a specific sort of approach that he follows and has a vision in mind that he aims to achieve each time he’s been in his coaching position.“Your role as a coach is to take what the player has and make him 25% better - that’s what I think the problem is in the sporting world right now, they’re cloning everybody to try and make them do the same thing and it just doesn’t work like that.'Another problem that we find now in coaching is that coaches who haven’t really played are trying to remain relevant by teaching things that are just outrageous. They get younger players, bluff them and these young players buy into it and this can just never be successful. My philosophy is to always keep it as simple as I can - take what the player has and try to improve what he’s got and make him successful that way.'Along with the right sort of coaching, he also makes sure to teach them a thing or two about long-term perspective. He says, “I’d rather have an obsessive approach in my players than the lazy approach. What I try to do is to create a balance and explain to them that it’s not practice that makes perfect, it’s perfect practice that makes perfect. It’s important to work on the right things for the right amount of time. I also try to give them the perspective that cricket won’t be your whole life and maybe your life will be shaped based on how successful you are and are not, but the majority of the time, cricket won’t be your life.“You need to make peace with what you’ve achieved. If you know you’ve maximised your ability and did everything you could, you need to be proud of yourself. I think if you give players this perspective, they enjoy the sport more and become more successful,” he concludes.Setting goals and post-retirement phaseRetirement is a given, regardless of your occupation, field, or position. Sportsmen, however, may have to face the retirement discussion earlier on in life as compared to others. Retirement doesn’t hit you until it becomes a reality – a statement even Kepler believes himself.“Fortunately, I retired from first-class cricket at 40, but four or five years before that I knew the day was coming. I’d figured out by then that the adrenaline rush you get from performing, winning, and doing well, you’re not going to replicate that in another field. You’ll have job satisfaction, and you’ll feel good about some things that you do but that feeling of feeling up and down won’t be there anymore, so you need to be prepared for that. I started preparing five years before for that next phase of life. Most guys don’t realise that when it’s over, it’s over,” he shares.It’s understandable that one may feel a sense of uncertainty about the future, especially post-retirement since one aspect that you spent so long focusing on has now come to an end. For this very reason, it’s super important to create small goals, and introduce yourself to habits that can keep you busy yet still make you feel alive!“I understand although it’s tough to be able to keep going in sports like jujitsu and boxing after retirement, and you can never reach the level you could as a young man or the same level of satisfaction but I do think setting smaller goals being as good as you can be at that time and striving towards that is still pretty important because if you get to that stage where you don’t want to work on anything and don’t want to improve yourself in any way, mentally and physically you go down pretty quick,” Kepler concludes.

7 Tips To Keep Your Health In Check As 2021 Comes To An End

Tue, 08 Jul 2025 23:20:53 GMT

As we approach the Christmas period, it can be daunting if you're trying to maintain your results and health. But there are small tips to help minimise impact from the holiday period. You can still enjoy yourself, with some simple ways to keep you on track. Protein intakeIt’s no secret that protein consumption is key if you’re looking to build muscle. With the holiday season approaching, it’s easy to get a bit lost with tracking your protein intake with all the family dinners and outings. However, it’s incredibly important to ensure you’re consuming the right amount if you want results. You should be aiming for a minimum of 1.5g per kilogram of body weight per day. You can worry about the carbs and fat ratios later, as long as you have your protein aim met for the day. Calories are king when it comes to achieving body goals, but protein is definitely next in line to the throne.Apply a method that works for youAs Sean says, “Do more of what you enjoy, and you’ll do more of what you enjoy.” If you pick methods to achieve fat loss/muscle gain that doesn’t appeal to you or ones that you don’t enjoy too much, you’re bound to lose motivation mid-way and give up. If you like running, run, and if you don’t, don’t run. There are plenty of ways to achieve the goals you’ve set for yourself, find one that makes you enjoy exercising.Learn to say noThere will always be people with opinions and habits that are different than yours, which is why you need to learn to keep your foot down and say no. Your goals are important to you, and so when you are in a situation that doesn’t support your goals, you should be able to voice your disinterest. Empower yourself by not giving in to people who guilt trip you into eating something you don’t want to eat, or doing things you don’t want to do. Your time is precious and so are your goals.Accountability The only person in the way of you and your goals is you. To educate ourselves on the right and wrong, to eat well, and to train well – all of it is our responsibility. If you’re blaming everyone else for your lack of progress, it’s not going to affect anyone but you, nor is it helping anyone either. Control things that you can easily control such as the foods you eat, your sleeping schedule, the amount you train, and your consistency with all the above.Stay hydrated If you struggle to drink 2 litres of water a day, you’re the one at fault because it is you who isn’t making the effort. The benefits of staying hydrated are innumerable, regardless of whether you’re trying to build muscle or lose weight. Stock up on frozen fruits and vegetablesIf you’re someone who enjoys a good fruit smoothie or loves having steamed vegetables with your meals – frozen fruits and vegetables are your best option. They’re easier on the pocket and they last longer too. Sleep wellSleep is extremely underrated when overall health is looked into. Sleep is great for fat loss, building muscle, improving your mood, making you feel energised, and everything in-between as well. A minimum of 6-7 hours of sleep per night is recommended, and studies to show the incredible effects it can have on you.

Reps In Reserve: Why We Use Them And What They're Good For In Programming

Tue, 08 Jul 2025 23:20:53 GMT

We use reps in reverse in our programming with members. What are reps in reserve? Reps in reserve is the amount of reps you have left in the tank after completing a set or in other words, how many more reps could you have done before reaching failure on a set. Why use reps in reserve in programming? We understand that training close to failure is important for strength development and muscular hypertrophy, whereas staying further away from failure is important in the development of technique or power. RIR gives you the freedom to personalise the weight on the bar within each session based on the stimulus/result you want to achieve and the overall readiness of your body to perform the lift. It is also a useful tool for when you aren’t sure what your 1 rep max is for a given lift. For example; if the program asks you to back squat 5x5 (2 RIR) over time we start to understand subjectively what this feels like and we measure it objectively by recording our lifts. You should understand how many reps you have left in the tank after your 5 reps are done you should be confident enough to do 2 more reps if asked upon. If not, you are not 2 RIR, if you could do more than 2, you are not at 2 RIR and if so, you’ve nailed it. This approach to training allows our members to develop a better understanding of their current abilities and preparedness to lift. It allows the freedom necessary to develop the specific stimulus and promotes recovery.

Going To Gym Day After Day And Never Seeing The Results You Want?

Tue, 08 Jul 2025 23:20:53 GMT

Struggling to hit your goals? Keep churning out workouts, going to gym day after day and not feeling like you’re getting any further? You’re not alone.Most people fail, plateau or stop because they don’t follow a program that breeds proven results day in day out. They don’t follow the scientific principles of training and nutrition that allow you to be successful with your mind and body week after week, year after year.We understand how hard It can be, feeling like something isn’t working for you and it can create unnecessary stress. At Rebuild Health and Fitness we empower our members to new levels by working closely with you each session and measuring each session objectively to make sure we know where progress is being made.So are you happy where you are now or do you want to feel stronger, fitter and perform at your best?Schedule a phone call today to learn more.

Stress: How It Works And Ways To Manage It

Tue, 08 Jul 2025 23:20:53 GMT

We hear so often insight about stress, why it’s bad, and how to reduce it. But it’s not always bad. It definitely can be, particularly over longer periods of time. But it can also help us survive and adapt.Knowing how it affects your body, and when it can be a positive will help you manage stress levels and identify if your stress levels are too high. What is stress, technically? If anything, stress is a part of normal life. However, it can have a negative connotation among most people. 'Stress is any change in the environment that requires your body to react and adjust in response' says James. 'The body reacts to these changes with physical, mental, and emotional responses.' Sean adds: 'The term ’stress’ is often used in terms of mental stress to describe things like worrying about bills you have to pay. But really stress is anything that triggers a hormonal response, within your body.' What is the science behind stress reactions?Stress is caused by the release of hormones through the brain and into different parts of the body. All of these hormones are designed to regulate energy production. The release of these stress hormones leads to changes in energy production. Part of this process happens through the autonomic nervous system (ANS). The ANS has two general branches:Sympathetic nervous system – this increases heart rate, raises blood pressure, diverts blood flow to muscles, inhibits digestion, reduces appetite.Parasympathetic nervous system - slows heart rate, decreases blood pressure, promotes energy storage, stimulates digestion, and increases appetite.The sympathetic system often called fight or flight, increases energy production and drives it where our muscles will need it most. It’s a survival mechanism that got us out of sticky situations back in the caveman days. The parasympathetic system often called rest and digest, promotes energy being stored and used to recover and rebuild.When we are stressed, our bodies go into a state of fight or flight against perceived threats; and get ready to fight or flee. It affects everyone, everyone experiences it and needs to experience it all of which carry physical and mental health risks. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time. Some people may cope with stress more effectively and recover from stressful events more quickly than others.Routine stressStress by a sudden change Traumatic stress Ways to manage stressStress can end up having detrimental impacts on your health when you're under it too often. But there are some simple ways to minimise its impact on your body and mind. Try these tips.Do nothing for five minutesDoing nothing at all, just sitting for five minutes is a great way to disconnect and relax. Sean says: “Put your phone down, go out and get some sunshine. No one ever felt worse from it when we were doing this as kids. It sounds like it’s a really simple thing to do, but you have to create the time to do that. Again, you’ll probably say, ‘I got no time,’ but you spend hours on Instagram when you didn’t need to be there - when you could just lay down. Literally, just do nothing, lay down on the ground, and do nothing.”Journalling “Whether that be doing some affirmations or one of the biggest things I find help for me and I sort of do it every day at the end of the day, is to write out all the tasks that I want to the next day - at least then everything is just down there, it’s out of my head,' says James. 'Some people just write about their day, literally like old-school sort of diary stuff. But yeah, I like writing out all the tasks I have to do for the next day, and then the next day I don’t need to worry about it. It’s such a nice feeling by the end of that week knowing that you’ve done what you needed to do.'One hour without your phoneDitch the technology, and have a full hour without a screen in front of you says James. “One hour without your phone at home like don’t even have in the same room, it’s completely gone,' he says. 'Just get rid of it, because it’s mental how much you just pick your phone up. It’s crazy because I will always have it in my hand, but when I go without it upstairs I’m so much more present and everything, with my wife or to the kids, it’s more fun at this time cause I’m not being distracted by a beep because your phone vibrates and then your brain is like a dog and you got distracted.”Box breathingA relatively easy one and all this is is a simple breathing exercise. You start with three or four seconds, so you breathe in for four seconds, hold for four, exhale for four and hold at the end and exhale for four, it’s basically a 16-second cycle. If you do sort of eight cycles of that, you are pretty chilled. Box breathing is also known to be one of the best methods to help you get to sleep. James recommends doing it for five to 10 minutes. He says: “I just set a timer for like 5 or 10 minutes and then just go with it.” Planning leads to success While several different ways to manage stress exist, from seeking professional help to doing little things you enjoy, the boys usually recommend some more than others having practiced a few techniques here and there themselves. James says, “Talk to someone and connect with people, try to relax like try and just chill out a little bit when you can.” Chilling out, however, doesn’t necessarily refer to watching Netflix, according to Sean. “Unpopular opinion: it doesn’t always mean watching Netflix like people think that chilling out, watching TV, and having a beer is relaxing, and it seems nice, but it is not. It is not a parasympathetically driven activity, because of the stimulation from TV from the blue light, and the negative effects of alcohol that we spoke about. It puts you in stress that you’re just numbing yourself, everything is still working overtime. It might just mean like turn TV off 15 minutes earlier than you normally do or 15 minutes later because watching TV in the office is nice, it’s a good chance to chill but finding other opportunities to chill outside of that is going to give you more bang for your buck, rather than simply relying on TV.”Planning your week is another tip by the boys, just so the unstructured nature of your week or the uncertainty it brings doesn’t add to your existing stress. “Set your goals and prioritise your day, so you actually have a plan. So many people go through the week completely unstructured - like nutritionists, we understand people don’t plan their week. People are unhappy and unhealthy or maybe a little bit overweight and they want to do better. So, you tell them to plan their week. When you’re going to train and what you’re going to eat, it doesn't have to be put to the gram, but you need an idea. It’s a basic template of understanding so you never feel lost. It's about anchoring in your good habits. So, when you are feeling stressed, you always have something to pull you back. Whereas when you don’t, when you are feeling stressed, you spiral,” concludes Sean.

Surviving The Silly Season: How To Make Sure You Enjoy Your Holidays Without The Guilt

Tue, 08 Jul 2025 23:20:53 GMT

With Christmas and New Year just around the corner, the holiday season is bound to add to the kilos. Family dinners, outings with friends, comfort food here and there – no matter how much you run from it, these two weeks do inevitably cause some damage. However, all is not lost post-holiday season.Enjoy your holidays If you’ve been consistent throughout the year, or even for the most part, it’s completely alright to binge a bit during the silly season. It’s the most wonderful time of the year, so chill out. Stop worrying You need to allow yourself to live your life for a bit. “Stop worrying so much about the next couple of weeks,” says James. “Stop stressing so much as if everything you’ve done and learnt over the last year is just going to go back within two weeks. If people focus more on the 50 weeks around the 52 weeks, we would be a lot more successful, and this would be a very stress-free time,” he adds. “Christmas parties has come up a little bit more, people are going to go on holidays, if you think pretty solid for a long period of time, you’re not really going to do much damage apart from a few bad hangovers. You might feel subjectively a little bit worse, but that’s also because people are not eating as many nutrient dense foods.''Just don’t get hung up on that, people get really stuck in their own head and think, ‘I feel like shit, I ruined everything,” says Sean. “If you're talking about fat regain, especially from a deficit, you’d have to over-consume a crazy amount of food. I think people also have this understanding like ‘Ah if I eat, it’s going to go straight into my body fat,’ but that’s not how things work, you have a lot of metabolic processes that come into play. If I eat more, the energy in-energy out equation comes into play - energy in equals energy out. We need to understand that if you put energy into your system, even though you’re not training necessarily, subconsciously you’ll expend more energy; non-exercise activity thermogenesis, you’ll have more food and you’ll have an increase in your thermic effect of food.” What’s the worst that could happen?While you are completely responsible for the outcome, which may be good or bad, one thing to remember is that there are still several ways to move around that don’t constitute exercising and second, it’s just two weeks – relax. Sean says it’s normal for someone who actively trains to feel a little out of place when they don’t for a bit, he admits to feeling the same. “If you are someone who trains regularly, and you’re going to stop for two weeks, you’re going to feel a little bit worse because you are used to moving, and moving makes you feel good,' he says. 'It does make me feel good. When I went on holiday, I used to think, ‘this is my time not to do anything,’ but then I find myself in a few days in my holiday feeling a little bit sad. I enjoy moving, it doesn’t mean flogging yourself in the gym, it just means to get outside, move a little bit. Once your heartbeat goes up a little bit and you’re like, ‘I’m done for the day,’ it makes the good timed a little bit more enjoyable. You’re not going to stress about having beers at night or eating pub meals every day.” James says it's not the end of the world, even if you do put on a little weight, or lose a little (depending on your goals). “The worst thing that could happen in people's lives, this is how privileged we are, is that over Christmas, they gained a couple of kilos,' he emphasises. 'Come on! What is so negative now in this day and age is that gaining body fat is looked at as the worst thing. When you get really lean bad things to happen, the same thing if you go on the other end of the spectrum. But you gained a couple of kilos so what? I guarantee within a few weeks post, you’ll be back down to pre-Christmas body in no time.”Enjoy your break, relax. Listen to the Rebuild Health and Fitness podcast episode about Silly Season on Spotify.If you need help with your nutrition, now or in the future, get in touch - we can help.

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Tue, 08 Jul 2025 23:20:53 GMT

Fed up of being out of shape, weaker and more deflated believing nothing will work? You’ve tried everything and just nothing is working. Going from method to method, gym to gym and diet to diet thinking you need the next best thing.You don't.You need education, support, accountability and world class coaches to get you there.We understand the frustration, time, energy and money you have put into feeling and looking better over the years but you just can’t ever seem to get lasting results. You deserve to see progress, find happiness, strength and future freedom.‘Results by Rebuild' is a 12 weeks-program to change the course of your life in 2022.Rebuild Health and Fitness is offering a 12-week program to five people, to help them change their lives for the better.The complete package will include Rebuild’s performance program and comprehensive nutrition coaching, which will result in a drop in body fat, increase in muscle mass and change in the way you approach life going forward. WHAT IT INCLUDES12-week introduction to Rebuild's in-person performance programming12-week in-depth nutrition coachingAccess to Rebuild’s very own nutrition and accountability appYour very own one-on-one qualified nutritionist and coach to guide you every step of the wayUnrivalled support and education from our team Support from a community of people with a common purposeLet us educate you about nutrition so well that you won’t need help again. How do we know this? Because we have had thousands of people from across the world do exactly that. Don't wait any longer to take control of your health.If you want change, act fast. Mail team@rebuildhealthandfitness.com now.

How To Make Your Strict Press Better

Tue, 08 Jul 2025 23:20:53 GMT

The strict press is a foundational compound movement that is a highly effective exercise for creating stronger shoulders, core, upper body in general and helps to improve shoulder mobility and functionality.Here are some tips for performing a strict press.NAIL THE STARTING POSITION:-Place a barbell in a rack at about shoulder-height-Place feet shoulder width apart, and brace your abs, setting a solid foundation-Grip the bar with the hands about shoulder-width apart and push your elbows under the bar with your palms facing the ceiling-Dip under the bar to bring it off the rack, letting it rest across the top of the shoulders so that the palms are facing the ceiling and the elbows are down and in front of the bodyEXECUTE THE PRESS-Step back, keeping the back straight and tall and press the barbell directly overhead, breathing out when pressing overhead, and breathing in when returning the bar across the top of the shoulders-Slowly return the weight to the shoulders and repeat for the desired number of reps

Goal Setting: Preparing For A Successful 2022

Tue, 08 Jul 2025 23:20:53 GMT

Each new year, we’re left reflecting on the previous year, the goals we achieved, the ones we didn’t, the good and the bad. When you're setting goals, there are some strategies you can implement to ensure you achieve what you want. Set goals with actionable stepsYou need to break your goals into small, achievable steps; whether they’re fitness goals, lifestyle goals, or mental health ones. You need to set a goal, and then plan out baby steps that lead to you that end goal.“You’ve got to have actionable steps that are going to lead you towards that sort of next goal. You just need to be a little bit more specific with your goals whether be financial, physical, like you want to read books or whatever. Those goals have to be broken down into small actionable steps,” says Sean.You also need to learn to eliminate obstructing factors that may cause hindrance to your goals. This may be avoiding social events to prevent yourself from overeating while you’re on your way to a fitter lifestyle, or it may be not allowing yourself screen-time because you’d like to work on fixing your sleep schedule and quality. To be able to restrict yourself from indulging, it’s important, to be honest with yourself and set goals accordingly. Be honest with yourselfThe number one way to set goals that are achievable is to first ensure they are realistic. You can’t be someone who has never worked out a day in your life and suddenly decide on becoming a pro within a week. Being honest with yourself and setting goals that align with a realistic timeline makes all the difference. “I don't think any goal should be too big necessarily, but you have to be completely honest with yourself when you are planning. It's should scare you a little bit, I reckon. There should be a little bit of a, ‘Can I do this?’ and then you have to be able to do it too,” says James.“You have to be in there, and then you break it down, and you can go further into your days. For example, you need to look at it this way: What are the three points of today that I need to do? There may be seven things on my page, but as long as I’ve done three, then the day has been successful, and I am okay with it because I’ve done what I needed to do to get me to the next step in the next stage. But it’s all part of the process, you need to go through a process, to get to where you want to be. Otherwise, you won’t get happiness with it anyway. There is no happiness without discomfort. The discomfort is the daily thing that will eventually get you there,” he says. Sean agrees: “You just need to get that little one percent better every day, if you’re ticking off a daily task each day that’s leading you toward your goal, you are ticking off more wins than losses, you’re going to get better. Like it's guaranteed.” No goal is out of your reachYou need to be able to believe in yourself, to make the process of achieving your goals easier. If you don’t have faith in yourself, no matter how easy the goal may be, you simply will just not be able to put in the effort.Sean believes that no goal is out of your reach. “I know that sounds sort of cliche. Everything can be broken down, it’s just whether or not you want to put in the work to create the daily actions that lead towards the result,” he says.It’s also important to note that as humans, we just are indecisive sometimes, and other times, our goals and plans in life change. If you do happen to note down a goal you’d like to achieve and three months down the line don’t feel as passionately about it anymore, you are allowed to let go of it. You aren’t expected to carry on just because it’s been written and was thought through.January is the best time to think of your yearly goals and how you can get into achieving them, James says. “Think about what you want to achieve in 2022 because January is the best time to go and do that,' he says. 'Think about where you want to get to, and then start breaking that down into actionable steps and things that are going to allow you to get there. Then you break it down further into the daily tasks that you need to tick off that allows you to get to where you need to be 90 days, then 90 days times three will get you to your final goal.” Environment mattersOften overlooked when setting goals, many don’t realise how much our environment affects day-to-day functioning. “If your goal is to start a business or lose 50 kilos, and someone tells you, ‘You don’t need to,’ or, ‘You know you’re not going to do that,’ well it's time to start moving away from that circle a little bit,' says James. 'I mean you’ve got to be able to go fly and do it, because then if people put you down and away from your goals, you’re never going to be consistent with it, and then you are never going to build a habit that will allow you to be that person you want to be. Because the habit is built through consistency.”“Choosing the right environment or creating the right environment to suit your goal is crucial too,” adds Sean.

Aren’t Meeting Your Physique Goals? Here’s Why

Tue, 08 Jul 2025 23:20:53 GMT

It can be frustrating to see yourself going to the gym every day, putting in that effort for an hour every day, and yet not seeing any results. Often what happens though is that we tend to overlook certain habits that may have a huge effect on our weight loss/muscle gain or general workout results. Anything from not consuming the right foods, not being consistent, not sleeping well enough, or even having incorrect form can lead to being an obstacle in your path. Here are some reasons why you may not be achieving your fitness goals.1. You socialise at the gymIf you’re using the gym as a break from everyday life, constant socialising can be forgiven. However, if your attention seems to be divided while you’re specifically coming to the gym to achieve desired results; you should be concerned. If you have goals related to performance or body composition, you need to be present and put in the work because no one else will do it for you. It’s natural to make friends at the gym since this leads to a sort of shared motivation and some level of encouragement too but it’s important to keep in mind the main reason you started working out in the first place.2. You aren’t doing the right exercisesSean provides a great example for the same: “Let’s suppose you aim to work on some muscles around your body. The best strategy would be to train it progressively twice a week with a variety of compound and isolation movements. Another good strategy would be to do a bunch of bodyweight hip thrusts and lunges several days a week. A very poor strategy would be to perform yoga or train like a distance runner, thinking it will make a difference.”3. You have incorrect form, or you don’t use the full range of motionNot performing an exercise correctly or positioning your body in the required way can do more damage than you think. Not only will it put your effort to waste by not providing results, but it may also cause physical harm in the form of a pulled muscle or sprained joints. 4. You’re not eating enough proteinProtein is what helps you build muscle – so if your goal is to improve body composition, whether that be to gain muscle or lose fat, consuming an adequate amount of protein is incredibly important. Ideally, to build muscle, it’s advised to consume anywhere between 1.8-2.7 grams of protein per kilogram of body weight, spread out evenly throughout the day. Consuming foods high in protein will give you greater levels of satiety reducing hunger. 5. You’re not sleeping wellSleep is the most anabolic thing you can do. One thing to keep in mind is that training itself does not promote change, it’s also your body’s ability to recover and adapt to new stimuli and sleep plays an important role in that. From boosting your immune system to increasing productivity, sleep is one factor you must not compromise on.READ: Why Skimping On Sleep Is Ruining Your Weight-Loss Progress6. Consistency Probably the most significant reason that’s preventing you from achieving your goals. Consistency is key – don’t switch from one program to the other or change diets every so often because you think it's not making a difference. Good things take time, and so do body goals. So, find a coach or a program and stick to it throughout. Want assistance with your physique goals? Get in touch now.

You Need To Earn The Right To Be Good At Something

Tue, 08 Jul 2025 23:20:53 GMT

- By Coach James Batey A few ago I was playing golf with a friend, he had played all of his life, week in week out, this was his sport. He was brilliant to watch. Then take me, I go a few times a year. Maybe. I can swing a golf club, sometimes the ball goes straight, most of the time nowhere near where I want it to go. I never take my driver out of the bag because I am sure it is broken - it never goes straight. Anyway one day we were playing and I started fairly well, I honestly thought about quitting my job and joining the PGA tour. About the 6th hole, my luck started to dry up. I started to hit balls in the rough, the water. I lost 6 balls on the same hole during this course, all in the water. My ball was a fucking homing beacon for puddles. I am pretty sure at one point, I hit the ball so wrong it went behind me. I didn't shout 'Four' (the shout you use when your ball goes off the course to warn other golfers) because I felt if it hit someone then they would be in as much pain as I was that day. I started to get pissed off and a little angry, he was laughing and the next words to come out of his mouth changed everything. 'James, relax mate. You're not good enough to get angry' In that moment I thought, fuck me he is right. Why do I deserve to be good at golf from maybe playing 2 or 3 times a year at best. If anything I was probably discrediting him and all the hard work he has put in other the years. Why do I deserve to be able to compete with him? Why do I deserve to be able to hit the ball straight and my putting be amazing? The amazing thing was, he still miss-hit shots in the rough, but he didn't bat an eyelid. He just knew what to do from here. This got me thinking, about nutrition (obviously). The all or nothing approach How many of us start a new diet to only go off track a little, think 'Fuck this' what's the point and stress about it? Yet people who understand food and nutrition go 'off track' and don't even give it another thought, they just make their next meal better. You see when you are starting a new diet the aim should always be to educate yourself and look at your behaviours. You are going to make mistakes and plenty of them. This is all part of the process. It's your reaction to the 'mistake' which is where the breakthrough happens. The people who have taken the time to learn will always cope a lot better when these situations happen. They have earned the right to deal with the situations better. People who bounce from diet to diet, 6-week challenge to 6-week challenge will always find a lot more stress due to the restrictive nature they are taught. These people have not earned the right because they haven't taken the time to educate themselves. Only looking for the quick fix and instant gratification. If you want help, get help It is not your fault you are bad at understanding nutrition, that is sadly the world we live in now but there are people out there willing and wanting to help you. If I wanted to get better at golf, I should probably go and see a golf pro and get coaching. I could try and learn for myself, but I would have to spend a lot of time clearing through the bullshit that is the internet to find great coaches, eventually, I may get better. You see I play golf for fun and if that is the case I can not fail golf. As you can not fail food, it is just-food but we can certainly improve. We need to learn to enjoy the process of trying to become better, get in better shape, lift heavier weights, learn a new skill, play a new sport. Without enjoyment, there is no point in trying to excel at anything. I was teaching the snatch (the most technical lift that has ever been put into the realm of mankind), to a bunch of my members for the first time. We were doing stage 1 of 10,0000645 in teaching the snatch and people were getting annoyed. So I broke out this story. We laughed, then cried and now we are enjoying the process. Earn the right to be better. In James We Trust

Should We Lose Fat Or Build Muscle First?

Tue, 08 Jul 2025 23:20:33 GMT

We get it, you want to be lean, but also be strong, and get jacked without gaining too much. Can you lose body fat and gain muscle at the same time? Short answer - you can but it's bloody hard. We recommend focusing on one at a time. But which should come first? Can you do both together?The straightforward answer to the question above would be – yes, it is possible to lose fat and build muscle at the same time, however, it isn’t worth all the effort. James says, “Well yes, you can do both together but, in no way, shape, or form will it be optimal. And I think if you go at both at the same time you’re going to run into problems down the lane.”“There’s a bit of research that shows that even if you go into a big calorie deficit, along with some resistant training, you’re going to lose some muscle mass along the way,' he says. 'The positive thing is that muscle memory exists, and you will gain that muscle back.” Which to do first and how to tackle this?Different people have different bodies and understandably, they have different goals for their bodies. But it’s not wrong for anyone to feel confused about which process to go with first. Sean explains: “It depends where you’re at in your journey. If you’re quite lean and you’ve got a little fat to lose, you can lose fat first or you’d be better off trying to build a little muscle. If you’re 5'8, around 85-90 kgs, you’re not overweight, but just have a little fat - building muscle could give you the improvements you’re looking for.”James adds to this with some of his expertise as well, “What most people want is a body compositional change. What Sean pointed out is great; Are you skinny fat? Do you just need to build muscle? Are you overweight? Which if you are, then no matter how much muscle you gain you’re not going to see it. So, you probably will need to go for fat loss first and even that depends on how much body fat percentage you’re at. If you’re overweight or obese, even if you lose 10% of body mass, the health benefits of that would massive.”What should you do in this case? Well, changing things up would be appropriate. “Stop dieting for a while, go into performance and build some muscle,' says James. 'Allow your body to increase the number of calories and increase exercise activity and non-exercise activity, and then you can start to lose fat because you'll know your maintenance and losing fat will just be easier.' Mentality that comes with building muscleAs qualified nutritionists and trainers, both Sean and James have seen people struggle to reach their desired body goals, be it in terms of losing weight or gaining muscle – and this is why they spoke about the sheer passion and mindset you'll need when going down this route.“Another thing to understand is the psychology, mentality, and emotion that comes with building muscle,' says James. 'We have to think about the rate of both, losing weight is a lot easier, you see your progress faster and so motivation is going to be up too. Muscle building is hard - there is instant gratification with losing weight but with building muscle there’s just a pump, which also lasts only around 20 minutes. Realistically, if you’re in a stage where you want to build muscle, you’re going to need that calorie surplus.' Final verdict?To achieve the best results, it is crucial to do things right, and in the manner that an education professional has advised you to. Coming back to the main question – Should you lose fat or build muscle first? The boys have just a few things to say. According to James, losing fat is the way to go. “I would always try and lose the fat first, that would be my main protocol. You lose the fat, you get motivation and as you build muscle mass, you’re going to see the muscles quicker and as you change your body composition, it’s going to make you feel better.”Sean, on the other hand, makes sure to highlight another key form of training. “To each their own but wherever you are in your fitness journey, everyone should do some form of resistance training.”Want help changing your body composition? Speak to a Rebuild Health and Fitness nutrition coach now.

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Tue, 08 Jul 2025 23:20:33 GMT

Rebuild Health and Fitness has partnered with Manscaped to bring you a special discount. If you're looking to get a smooth finish on your family jewels, without risking the goods, Manscaped has the products for you. Never will you feel cleaner, fresher and more groomed than with Manscaped. Rebuild is passionate about health and wellness, and Manscaped is behind many men's health initiatives. Get 20% OFF Manscaped products + Free Shipping with our promo code REBUILD20 at MANSCAPED.com!

How To Lose Body Fat Without Tracking Your Calories

Tue, 08 Jul 2025 23:20:33 GMT

When on your weight-loss journey, it can be challenging to track your calories all the time. While it can make things easier, (remember, that which gets measured gets managed) it isn't necessarily essential. You can lose weight without tracking calories. There are some simple steps you can take to make that journey more effective. Diets and staying at your maintenance When starting a diet, keeping track of your calories can make sense. It gives you a sense of direction and more of an idea about what you’re eating, how much you’re eating and how much food you really require to feel full. However, for some people this can feel daunting. James says, calorie cuts aren't forever. “If they are 1,500 calories now, they believe they have it for the rest of their lives. They get so motivated in the beginning, and then they go off,” he explains. “That's the whole diet culture, right?' says Sean. 'People traditionally attempt to diet, it’s for 8-12 weeks on calories and then they get results, they finish, things don’t stay the way you want them to stay. And then they are like ‘Shit, I’m going to have to look like this. I need to stay on 1,200 calories forever and that sucks.'But that’s not how you should feel, dieting is just a way in which you lose body fat, and eventually, as you reach your goal, you then need to enter a maintenance phase and learn to live there. “Diets do not need to be sustainable, but you need to find a way to live at maintenance,' says James. 'When you diet or after you finish your diet, maintaining that current weight, the body composition you are in, while eating as much food as possible is what’s required of you. But you need to allow yourself to eat as much food as possible, you need to allow yourself and your body time to go through all these metabolic processes.'James says when you eat less, you typically move less as your energy levels decrease. “Look at the energy in and energy out equation,' he says. 'People in the diet industry think about ‘move more, eat less. But really when you eat less, you move less over time. So, once you give yourself food and give yourself energy, magically you’re training a lot better, which will help you build muscle and with an increase in food, you'll also see an increase in non-exercise activity, which will aid in weight-loss.' Ways to lose body fat without tracking calories:As qualified nutritionists and PTs, the boys outline some simple ways in which you can lose body fat, without constantly having to track your calories. Meal plansMeal plans take the guess work out of food - and have nutritional information readily available. They can help standardise your eating. “The overarching principle to fat loss is calories in vs calories out. So, the meal plan should adhere to that. You can’t just follow any sort of meal plan at the crux of it. These meal plans are going to be calorie controlled. The dietitian creates a meal plan based on what they presume to be a calorie deficit for you. If you can adhere to the diet plan, more often than not, you will lose weight because again, it just requires that level of adherence that changes what you have been doing. If they’ve been around you and you do it right, you will be in deficit,” shares Sean.How long you use a meal plan without getting bored of the food is typically the challenge. Mindfulness while eatingThere’s no denying that when we eat mindlessly, due to which we’re often eating bigger portions than we normally would.We don’t appreciate the food we’re eating because again, we’re not being mindful, we’re not focusing on what we’re consuming, and we don’t understand when we’ve gotten full. “Once you become aware of how certain foods make you feel, and the level of fullness that you can get by simply slowing down, you can eat a little bit less, and you enjoy the food more,” says Sean.'The slowerr you eat, the more time your body has to digest the food,' explains James.Limit energy-dense, low-nutrient foodsJames recommends limiting energy dense foods. “I don’t like saying foods are good or bad, or right or wrong and it has its place, but you want to be nourishing your body, you want to be giving what your body needs to thrive because you will feel like a better healthy human when you’re eating foods that nourish you. And if you are constantly eating junk foods, you will adapt to feeling like shit. So, I'll always say, the amount of food you eat will dictate the size of you objectively, but the quality of the food you eat will dictate how you feel subjectively.”Stop snackingOften when people aren't satiated from meals, they look to snack, and consume unnecessary calories throughout the day due to snacking. Eat more at meal time.“What I see is that people have too small a meal, therefore they always need to snack because they are never actually full, they are not nourished. They eat when they are bored. Generally, the meals are low in nutrients, high in energy, low in protein, and they are not moving as much. However, people who eat good lunches, are less likely to have a snack and it’s not a coincidence, they just don’t feel the need to,” says James.Stay hydratedDehydration can lead to overeating - often people who aren't hydrated enough mistake thirst for hunger. James says: “People feel stressed, they feel hungry, they are fatigued, and they think they have these big issues that only food is going to fix. The majority of the time you’re just dehydrated. Humans live in dehydrated states they’re just so used to feeling like shit and they think that it’s normal. Say if I drink one litre of water a day right and then I start drinking three litres a day, if I go back to one or two litres a day, my body will feel dehydrated because my body is going to get rid of the fluids that it though was three litres. But stay hydrated, have some electrolytes within your system, you just need to make sure that you’re getting enough fluids in your diet. Don’t let that be an excuse as to why you can’t succeed.' Want help on changing your body composition? Get in touch with our team of nutritionists.

Frequently Asked Questions

Tue, 08 Jul 2025 23:20:33 GMT

How much does membership cost? Memberships start from $60 per week all inclusive, and nutrition coaching starts from $40 per week for members. How long are membership contracts? We have three-month, six-month and 12-month agreements. The cost of your membership will be affected by the length of time you commit to. Where is Rebuild Health and Fitness?The gym is located at 10 North Road, Wynnum West. It is just opposite the Lindum train station. Does Rebuild Health and Fitness have parking? Yes, there is parking onsite as well as street parking for the overflow. Are there showers at Rebuild?We have shower facilities available at Rebuild Health and Fitness, however you must provide your own towel. Can I join Rebuild if I don’t have any experience in doing CrossFit? Yes, we have a comprehensive onboarding program to ensure all members are confident and safe when joining classes. You do not need experience in CrossFit to join, our team will make sure you are comfortable with all the movements each and every class. Why do you require people to do personal training sessions before joining classes? We ensure every member is screened and ready to train for classes before joining them, for both your safety and everyone’s enjoyment. This means when you’re ready for class, you’re getting the most out of the workouts, feel comfortable, strong and safe and the coaches can help you get the most out of each class. Does everyone have to do the personal training sessions prior to joining classes? After meeting the team, we will evaluate your training experience and base your required sessions on that. If you’re more experienced in training, you won’t require as many sessions. What if I’m not fit enough to do the program? We welcome all levels of fitness and strength at our gym. Our program is designed to get results, for everyone. Intensity is relevant to the person. Can I still come to Rebuild if I’m injured? Definitely. We have an in-house physiotherapist and remedial massage therapist to help you train your best every class. Whether you’re struggling with an injury or a health condition, there’s always SOMETHING you can do, and our coaches will ensure you get the most out of every workout.

Returning To Training After Having COVID-19

Tue, 08 Jul 2025 23:20:33 GMT

With COVID doing the rounds in the country, it’s become increasingly important to be aware of how and when to return back to the gym. After a week of isolation and downtime, you can feel eager to return to training and push yourself hard in a bid to make up for lost time, but it can be your undoing if you do too much too soon. Before getting back into the gym or a training routine, there are a few things you need to know. We spoke to physiotherapist Louis Savill about safely returning to training after having COVID-19. Return only once you’ve recovered completely The coronavirus attacks your lungs and can affect your heart and breathing. Dr. Izzy Smith is an endocrinologist and discusses a return to trianing. She recommends: You should realistically rest for ten days post-symptoms before you really go back to training. With mild respiratory infection, some light exercise is usually fine but with COVID it’s a different kettle of fish and people should not exercise until they’ve been symptom-free for at least a week. Apart from potentially prolonging the illness, the main concern is due to the risk of exacerbated covid-associated myocarditis. Myocarditis is an inflammation of the heart muscle and can be associated with even asymptomatic covid-19 infection but more likely with severe disease. Returning to exercise too early with underlying myocarditis could exacerbate the inflammation and increase the risk of permanent heart damage.Increasing cardiac output could also increase the viral load transferred to other parts of the body, so your lungs and other normal inflammation associated with high-intensity exercise could further increase the risk of significant symptoms.It’s critical that returning to physical activities is done slowly with rest days between activities. If you required hospitalisation from COVID or have symptoms of chest pain, or a significant increase in RPE, like a rarely perceived exertion compared to normal, you should have medical clearance before resuming exercise.These reports mixed with the guidelines created by our in-house physio helps with recovery as it provides a framework making the entire process much easier to understand and deal with.Our coaches recommend taking it very very easy in the first few weeks back. Coach Sean says: “You know, if I had to spend a week at home, not training, not exercising, and I do something active every day, it would be very difficult for me. This is why I think having some kind of guidelines that are carefully created and adapted for the members of the gym is a great idea. You got a little bit of a plan then because otherwise you’re going in not knowing, you’re guessing and that’s where I guess a few people run into trouble.'“I think you do have to just speak to people to not think so short term,' says James. 'An extra two or three weeks of just gradually building into activity could then set you up for the rest of the year but, we could cause more damage to ourselves if we go too hard too fast.' Five stages of the ‘Return Handbook’A handbook curated by our in-house physiotherapist, Louis Savill – the five stages have been explained for the ease of all Rebuild clients who’ve tested positive and need to know when to return. The basic criteria to return is to come in ten days from onset of symptoms, a negative RAT or PCR-test, be symptom-free for seven days, exceptions are for things like mild cough or dry cough or the usual cold stuff, and then be off all treatment, i.e., paracetamol.Stage 1Stage 1 lasts for a minimum of ten days, where the idea is to make sure you’re doing alright, are well-rested, and are able to carry out basic daily activities like walking easily. During this period, you should be monitoring your heart rate to ensure it’s at a healthy level, again for about ten days and the objective is to allow for ample recovery.Stage 2This is when you’re going to want to get back into the swing of things a little bit, so a minimum of two days is what you want to be aiming for. Aim for light activity, walking or jogging, something that will keep your heart rate 70% or lower. Limit your cardio to about 15 minutes maximum and the objective is to increase heart rate and assess response. This stage is where you’re testing waters to see how your body responds to changes inactivity. Stage 3Again, two days minimum here too. You would start by increasing the load of the activity so a low RPE which is a rate of perceived exertion which can be described as a subjective feeling of intensity when you’re doing anything. Controlled intensity metcons like EMOMs, so you have some forced rest. 80% max or less heart rate. EMOMs for 12-minute max and add load and monitor for post-viral fatigue symptoms.Stage 4This stage lasts for another two days, and what you’re looking for here is an increase in intensity – so a moderate RPE. You should still be looking to keep that heart rate around 80%, which again if you’re doing something for a long period of time you don’t find it over that too much anyway. Limit metcons to around 20 minutes and then graded reintroduction of higher intensity training.Stage 5Finally, this comes up a minimum of 17 days from the onset, and realistically, it might feel like a long time but this is less than three weeks. Take a step back and look at it from the point of view of where it’ll take your overall health in the future, it’s not too bad to just hold on and take things slow. After that, you return to your normal training. For the first few days of normalcy, it would be advised to just monitor each stage, monitor subjective symptoms; shortness of breath, fatigue, and cough, resting heart rate (if available), and RPE. Take it easyDuring a time of this sort where you’ve tested positive, aren’t feeling all that well, and have had to skip training, not being too hard on yourself is key. Life happens sometimes and you can’t always control how things unfold.James believes you need to consider all factors before you start feeling bad for the situation you’re in. He says, “Listen, you’re in the worst pandemic in over 100 years, you then have to enter isolation which is the worst thing that you can ever do to a human being, right? You can’t move, you now have to work out of your house, and yet you still feel bad for not sticking to the plan that you originally had previously. Does that not sound a bit ludicrous?”Of course, it goes without saying that you’re allowed to feel bad but it’s important to understand that this is not forever, nor is there anything you can do about it.

How To Push Jerk Properly

Tue, 08 Jul 2025 23:20:33 GMT

Push jerks are a more complex overhead movement our members have been building to. We use push jerks to demonstrate explosive power and to prepare us for other Olympic lifts. Having been through 2 pressing blocks to get here (strict press and push press). Now as we are talking power, we like to think about the push jerk as a leg drive and a catch rather than a press like the two previous. Once we are in the front rack position with the bar sitting on your delts/upper chest with your elbows in front of the bar. Stand with your feet underneath your hips (your power position) and grip the floor with your feet. Take a breath and create tension. Keep your ribs down and your pelvis tucked. To initiate the jerk, push your knees forward to lower your body down a few inches, keeping your torso upright. From here explode up by pushing your feet into the ground and begin to straighten your legs as if you were jumping. Use the force you have produced to drive the bar off your shoulders and above your head. Begin to push the bar and now move your feet to catch the bar in a quarter squat position. Land with your arms locked out and slightly behind your ears. Your head through and your chin tucked while the bar sits above your hips. When you have settled from the catch, stand up tall to finish the movement. At Rebuild Health and Fitness we pride ourselves on good movement standards. If you want to learn the skills to develop as a human then look no further. Remember sweating is easy, learning new skills is hard.

Rebuild Health And Fitness Awarded Best Gym In Brisbane

Tue, 08 Jul 2025 23:20:33 GMT

Rebuild Health and Fitness is pleased to announce it is the WINNER of the Brisbane's Best Gym award by the Courier Mail, Queensland's leading newspaper. Having been founded in Brisbane in 2013, and operating in Wynnum Manly for the past nine years, our team has always believed it is the best gym in Brisbane - and now it's official. Being shortlisted, Courier Mail issued a message writing: 'The winner of Brisbane’s best gym 2022 is Rebuild Health and Fitness in Wynnum.With an overwhelming outpouring of support from its members, this Wynnum gym has more on offer than just facilities, but a dedicated and passionate community.With values deeply rooted in assisting people to achieve their personal goals, Rebuild Health and Fitness is on a mission to get its members feeling, looking and performing at their very best.From group training, personal training, nutritional education, allied health and much more, this Wynnum gym promises to transform its members both mentally and physically.With hundreds of nominations and votes, Rebuild Health and Fitness has made a lasting impression on the fitness community.'Thank you to all who voted and nominated Rebuild Health and Fitness!

Red Flags To Be Aware Of In Health And Fitness And How To Spot A Bad Coach

Tue, 08 Jul 2025 23:20:33 GMT

If you’re new to the world of health and fitness, training with a coach, or just aren’t sure how to spot right from wrong, we can help. Falling into the trap of miracle teas or being convinced by promises of quick transformations can cause various ill-effects to your health, and will also make all the effort you’ve made feel like nothing. James and Sean share some things you need to be aware of in health and fitness as well as things to look out for while working with a coach, how to cut through the bullshit and know if your training knows their stuff.Here are a few of the red flags you should question. PromisesResults depend on various factors; your training, diet, and metabolic rate. The number one thing you need to watch out for is when coaches begin to ‘promise’ you results, particularly with no explanations or caveats.For James, the biggest red flag in coaches is that they’re promising the world to their clients without knowing them properly.“Promises. People promising you the result, do you know like absolutely guaranteeing you the result. That’s a red flag for me. Someone that promises you a direct result, ‘I will make you lose six kgs in six weeks,’ like a miracle result. Like ‘I will promise you…’ and again, we will guarantee results to some extent, it depends on how you are doing it right? If you come into the gym, our average membership length is 2.6 years. Why is it so long? Because we do not promise something we can't deliver. I guarantee everyone coming to Rebuild and stick to a program will get stronger, will build muscle mass. We never ever promise someone that they will look a certain way within a certain time period.” Short-term transformationsIf you're being promised to look a certain way in a set amount of time, run the boys say. Sean suggests you stay away from “any program that says it will give you a six-pack in like 12 weeks or less, or ones that get you to start off doing one crunch and by day 10, you’ll be able to do 100 crunches a day.”James breaks it down by pointing out some harsh realities. “I have seen these ads everywhere, you see them on influencers' pages where they promote a six-minutes ab routine which I get, maybe it is their six-minutes ab routine, but they are not promising it,' he says. 'And because they have got abs, people go, ‘Oh, it must work,’ - it's like with crunches or any step exercise, you can do thousands of them, it doesn’t mean you're going to get anywhere close to having a six-pack. The only reason you going to have a six-pack is if your body fat is low enough. And I can get you a six-pack in 12 weeks too, as long as your diet really hard. Prepare to be really hungry.” People selling products based on your body typeAnother scam or red flag you need to steer clear of are products that are apparently tailored to your body type, and people who sell them.Despite these products having been called out several times, the concept and idea being debunked by certified and licensed nutritionists, people still buy into the idea since it requires less effort.“Be on the lookout for anyone selling any products or programs based on your body type. There is that super-super popular V shred that you see pop up on your feed, these ‘right for body type’ products, or ones made for mesomorphs and ectomorphs and what not. Then this person claims that these certain exercises or dietary methods you should follow for your body type. It’s simple - there is no eating right for your body type. They are trying to say that if you struggle to put on weight, you need to eat more carbs nutrient-dense foods, or more protein, it’s like you need to eat the specific food at this specific time because you are this body type and for XYZ reasons when it’s totally not that way,” says Sean. Uneducated PTs, coaches, and nutritionistsAs certified nutritionists themselves, the Rebuild boys know their way around the health and fitness industry; or at least have learned every step of the way to bring them to where they are now. Having misguided people in their early years as well, they know just how much damage it can cause if you’re not careful while choosing someone who essentially is guiding you and mentoring you through your fitness journey.Sean believes that the majority of PTs need more education. “There is no doubt in my mind that the majority of PTs think they are way smarter than what they are. People trust their trainer, you are investing a decent amount of money and expecting to get results, so people trust what they say, but in all honesty, PTs, especially ones who're just finishing their course, know nothing.”“They have the ability to learn and to give guidance, what they believe is right to some extent,' James agrees. 'But yeah, just go and learn some more, I mean we have made progress in the stuff we said in the past, but none of it was necessarily harmful.'

What Progress Truly Looks Like And How To Achieve Your Goals

Tue, 08 Jul 2025 23:20:33 GMT

'It's putting off what you want in the moment, for what you want most.'There may come times in your health and wellness journey where you plateau, or struggle to hit your goals. It happens to plenty of people, they work and work but struggle to see results or achieve the goals they set out to reach. So how do you overcome roadblocks and hurdles and ensure the road to success? There are some steps you can take to ensure you get to where you want to go. James and Sean speak about it on episode 26 of season 2 of the Rebuild Health and Fitness podcast, to help you reach your goals. Here's what you need to know. Unknown roadblocksWhether that’s falling sick, an important commitment, or any setback that causes a sudden hindrance to your goal – sometimes it’s inevitable and how you power through is what defines the sort of person you are.“You will get stuck, you can set amazing goals, but you need to understand that things will come up that you didn’t plan for and they’re going to get in your way, side-track you and how you respond to it will be the determining factor to whether you will succeed or not,' says Sean. 'We see it with covid popping up everywhere, these mini setbacks that you don’t plan for and the next thing you know is that you’re testing positive and suddenly you don’t know what to do anymore.' Stockdale ParadoxWhile it’s important to have this big goal that you want, there will always be smaller steps you need to take. And while that’s being thought of, it's equally important to have faith in yourself and belief that you will come out stronger.Sean explains the Stockdale Paradox fits in well with the discussion of goal setting, setbacks, and progress. “The Stockdale Paradox refers to your ability to retain the faith that you will prevail at the end regardless of the difficulties but at the same time, confront the most brutal facts of your current reality, whatever they might be. You can have this really good goal you want to hit but because of your current situation, you will get there but it’ll just take you longer. People get too hung up on getting stuck in the mud when they face difficulties.” Motivation and disciplineSean believes you shouldn’t let not having motivation be the thing that keeps you from progressing forward. “One of the early roadblocks people fall into is a drop in motivation. I think understanding that motivation is one of those things that gets you going but commitment to your core keeps you going.”He outlines two types of motivation: Intrinsic motivation is where you’re motivated by personal reward, or where you’re performing an activity for its own sake. For example, when people go for runs because they enjoy the feeling that running gives them, they’re not going on runs to avoid some sort of punishment.Extrinsic motivation is where you’re motivated to earn a reward or to avoid punishment. For example, when someone is training to win a gold medal, or when you’re training to be someone else, you’re not doing it for yourself.Sean adds, “I think some extrinsic goals are fine but if you're truly going to be successful long-term, you need to have a decent reason from within yourself that motivates you and pulls you back when you’re questioning whether you want to put in this effort or not. Effort is required and just because you’ve got simple tasks doesn’t mean you don’t need to put in effort.”For him, discipline really defines you as a person and is the key indicator to whether or not you will be successful. “Having that little bit of control and discipline around key behaviours and actions will be the biggest indicators of success. You can never fully get what you want out of life unless you have some discipline and make some sacrifices in life. Some of those sacrifices aren’t terrible ones but may just be some ingrained habits that you've had and may make you feel weird when you drop it,” he says. Making tough choices and doing things you don’t enjoy In life, nothing comes to us easily. There’s always a certain amount of discomfort required to reach a goal or to make progress from your current state. Though this might make the process tougher, and to a certain extent might slow things doing, what you need to focus on is the end result. Sean prefers to live a life satisfaction knowing he’s worked his way up on the success ladder, despite all the painstaking hard work that’s gone into it. “At some stage in your journey you need to do things you don’t enjoy, you need to lift weights, you need to put in the steps, you need to get your heart rate up, or you’ll either suffer the consequences or the brutal reality of you not achieving your goals. I’d rather suffer on my own terms doing things that will make me a better person, or stronger, or fitter, or suffer the consequences of me being lazy and not willing to make those sacrifices.”James says it's all about choices. “With all this, it comes back to your choices, you can always make choices around your goals and the sacrifices you make. I don’t want to make it sound like people aren’t trying hard enough, it may not be your fault that you’re in the position that you are in right now but, it’s 100% your responsibility to fix this. That small step of taking some sort of action is the first step you can take into making progress towards your goals,” adds James.

Protein: Why It's Important And How It's Going To Help You Hit Your Health Goals

Tue, 08 Jul 2025 23:20:33 GMT

So many nutrition clients come to Rebuild Health and Fitness and are not getting enough protein. We see it all too often. It’s a crucial component in a healthy diet as the building blocks of body tissue. Protein helps your body repair and create cells. It aids not only muscle recovery and growth, but helps you feel full, fuel your body and has been shown to benefit even your hair and skin. If you’re not getting enough protein, you're probably going to feel like shit.As an absolute base you should be eating 1.2 grams of protein per kilogram of bodyweight. That means if you’re 80kg, you should be eating 96g of protein per day – as a bare minimum. And all too often, people are not getting even close to that. Whether you want to lose or gain weight, protein is key. “Whether from a dieting perspective, or muscle gain, having a higher protein diet is really, really important,” says Sean. “Not only for the muscle mass side of things, but helping you feel full and satisfied longer.” And protein isn’t just for muscle building, it’s crucial if you want to lose body fat too. “One thing that clients coming to us have in common is their protein is always terrible. They can't believe how much better they feel when they start focusing on it. Things like skin - people's skin starts clearing up and they feel so much better, when their protein intake increases. All these little things that you don't realise that protein intake can help with.”How much is enough though? James says 1.2 grams per kg is an absolute minimum – and people should be aiming for 1.6 grams per kilogram of bodyweight as a baseline. “Some people that we deal with are eating around 0.8 grams per kilo of body weight. That's what they serve in nursing homes to 90-year-olds. Some people literally eat this and much and they're training in the gym and they are wondering why they're getting injured and they're not recovering. And they're sick all the time.”You should be integrating additional protein into your diet wherever you can, particularly if you’re looking to get results in your health journey. If you’re stuck for how to get enough protein, Rebuild Health and Fitness recommends True Protein shakes. These whey and vegan options contain roughly 25g of protein per shake. You can get them at Rebuild Health and Fitness for $60 per bag.

Rise By Rebuild Challenge Is BACK

Tue, 08 Jul 2025 23:20:33 GMT

Four weeks, six habits, a holistic approach to health and wellness on a timeframe. The Rise by Rebuild challenge is back. This challenge is no ordinary challenge, participants are required to log six habits each day - but not burn max calories at the gym, hurt themselves and get exhausted, rather you'll get points for sleeping enough, journaling, eating a protein source with your meals and hydrating adequately. How to participateRebuild Health and Fitness members are free to join, all you need to do is download the Rise by Wodify app, and login with your Wodify details. Then on Monday April 4, start logging! Each day there will be a leaderboard to see who's ahead. The top three on the leaderboard at the end of April will win cash prizes.Here's the challenge, register now!

How To Make Dieting Easier And More Successful

Tue, 08 Jul 2025 23:20:33 GMT

If you’ve been dieting for a while and have tried various techniques like restricting food groups, starving yourself or eating only at certain times, and yet have had nothing work for you it might be time to stop. Maybe now it’s time to take a step back, look at what you’ve been doing wrong and improve from here on.There are simple ways to set yourself up for success in dieting, but if you've been dieting long-term and aren't seeing results, it could be that you need to stop and evaluate your relationship with food. A nutrition coach can help you change your understanding and set you up for success in the long-term. Diet close to your maintenanceCutting calories drastically can be detrimental to your overall goals, and while you might see results initially, often these taper off if you've dropped unsustainably.James advises against setting unrealistic calorie goals, mainly due to the fact that your efforts go to waste eventually and causes a major drop in motivation. “What everyone tends to do straight away is say, ‘I’m going to hit 1,200 calories for a while’. But where they go wrong is that they don’t understand that energy in equals energy out. 'So, if you’re eating what you perceive as 1,200 calories, then your perceived effort changes and you’re depleting your energy stores, your weight loss may come faster, but for how long? Because what tends to happen is your non-exercise activity tends to drop, your exercise activity tends to drop and now you’re eating 1,200 and still not creating a deficit that you believe that you should be in. And then, you start to plateau, what happens when you plateau? Your training has gone to waste, you are hardly moving, and now your weight loss has stopped. After which, you let go of the idea completely because you’re not achieving the goals you’d set out for.”A strategy that can work is eating a calorie intake close to your maintenance. Maintenance is the calorie intake that would keep you at your current weight. So a marginal decrease will enable you to move and perform while still remaining in a deficit. Focus on your stepsIncreasing your step count, and just moving around, in general should be glorified. You can't out train a bad diet, but you can move more throughout the day. While the aiming for 10,000 steps may not be sustainable, James recommends aiming for 5,000-7,000 per day. “I know people struggle,' James says. 'Anywhere between 5,000 - 7,000 steps I believe makes a relatively healthy human being. But how can we push that more? A lot of people listening may say, ‘I can’t move anymore,’ ‘I can’t do more steps,’ ‘I have a sedentary job,’ - from someone who has now done this for over a decade, I can tell you clear as day, that you can move more than what you are moving. I’ve seen it, I’ve had this discussion with clients, hundreds of clients, where they tell me they can’t move anymore. Alright, let's strap a watch to you, let's strap a Fitbit to you, and let’s monitor it. All I want you to do is to focus on moving as much as possible.”He adds, “This will only help you. Again, if we can up our steps and we can up our energy expenditure, then that gives a little bit more freedom with our food, maybe we can eat a little bit more food. Really focus on your steps, focus on the amount of movement that you do.” Time frame dietsGiving yourself a time frame on your diet can help you diet for a period, then go on maintenance for a time.'I tell some of my clients as well that we’re going on a 12-week fat loss phase,' says James. 'At the end of these 12-weeks, you are going on a maintenance phase for around 8 to 12-weeks. Regardless of where you were at, regardless of what you’ve done in those 12-weeks, at the end of those 12-weeks we’re going on a big maintenance phase.”The purpose of the maintenance phase is so that you can get back to training, back to building muscle, back to changing up body composition all while you try to maintain the same weight. This will improve your body composition and give you time frames to work within. Stop restricting yourselfThe idea is simple - you can eat anything you want; you just can’t eat everything you want. To get results, you need to allow yourself permission to eat what you want, not abstain from certain foods. The moment you stop restricting yourself is when you may actually start to see results. “Ask yourself: How many years you’ve tried to lose weight? What has been the common theme of each and every single diet that you’ve done unsuccessfully?' asks James. 'By unsuccessfully, I mean that you’ve regained all the weight, or you’ve just not lost the weight. What was one of the main things that they all have in common? I can guarantee you, it’s food restriction. You’re cutting out something. You’re being restrictive somewhere along the line, so maybe it’s time to flip the diet on its head and not restrict.”“Give yourself permission to eat whatever you want. People then ask, ‘Yeah but if I can eat whatever I want, then I’ll eat everything,’ you think you will, but this has been disproven time and time again. The quickest way to get someone to do something is to tell them not to do it. People think, ‘So I can just eat 20 donuts then?’ Well, yeah you can. You can eat 20 donuts, doesn’t mean that you’re going to get results, but you can, you have permission to. And because you give yourself permission to do whatever you want, you start to make greater decisions, you start to think, ‘I can have that but do I want to?''

Overtraining: What It Feels Like And The Effects It Has On Your Life

Tue, 08 Jul 2025 23:20:33 GMT

You might be going to gym day in, day out, and not seeing any results. You’re exhausted, you aren’t making any progress despite pushing yourself and you feel down and sore. You could be overtraining and running your body into the ground. What is overtraining? Before you start cancelling gym memberships and retreat to the couch – exercise is generally good for you, but too much can be strenuous on your body once you reach a point. You’ll then stop getting the normal benefits of exercising and end up with injuries, high levels of stress and soreness. Exercise has a dose-response relationship, which means the more you work out, the better your body will be, but there is a tipping point where it becomes detrimental. By exercising too much without sufficient recovery or fuel, your body will go into a phase called overreaching. This results in muscle soreness that is more intense than usual, and comes from consecutive days of training.“There are different types of muscle soreness,” explains James. “There’s muscle soreness, when you’re like ‘I’m sore today, I need an extended warm up, to prime myself up to go again.’ Then there’s muscle soreness, where you’re like ‘this actually hurts’.“Muscle soreness is fine – am I sore to touch? Yes, that’s okay. Or is it muscle soreness, like am I struggling to walk upstairs, or take a shit? If you are, then you’ve gone too far.”After this point, you may reach overtraining syndrome (OTS) if you continue to train without resting.“A lot of people think athletes are the only ones who can overtrain. We see it a lot in the gym,” James says. “We do know that it gets to a stage where“It happens quite quickly if you take up a new sport, I’ve personally taken up boxing and as smart an approach as I try to take it, but some things weren’t in my control,” explains Sean. “I didn’t know how my body was going to react, so I picked up niggles trying a new sport.”Your tendons take 48-72 hours to adapt to stress caused through exercise. So you need to give your body time to rest and recover. So what are the signs of overtraining?Your body will be telling you if you’ve been overtraining, there are some key messages you’ll be receiving from your body if that’s the case.Increased muscle soreness that gets worse the more you trainA plateau or decline in your athletic performanceThe inability to train at the intensity or ability you normally doExcessive sweating or overheatingFeeling like your muscles are heavy or stiff, especially your legsInjuries that keep coming back, like muscle sprains, stress fractures, and joint painLoss of enthusiasm for exercise, or feeling like you want to skip your workouts altogetherSo how do you fix overtraining?The consistent point in all the literature, is rest. Sleep enough, have enough down days, let your body relax and recover and give yourself a regular break. “Be mindful of volume,” says James.“Get out of the thought process where ‘more is better’ or ‘pain is weakness exiting the body’, these are unhelpful. 'Consider why you’re training so much – what are you trying to achieve?” asks James. “If you’re overtraining as a way to burn calories, that’s a problem we’ve spoken about extensively.” If you’re struggling with overtraining get in touch with our team to hear how we can help you change your mindset.

Matt Hampton: Overcoming Adversity And Enhancing Performance

Tue, 08 Jul 2025 23:20:33 GMT

Matt Hampton has always been athletic. He's always been strong. So strong in fact, that he was chasing the Australian reach for bench press. The record was 242.5kg. Matt reached 220kg, but devastatingly, ripped his pec muscle during a lift, shattering his goals. “I just never thought I’d tear my pec. Never thought about it, never even crossed my mind. I don’t pick up a weight I can’t lift and I’m always very confident under the bar,” he says.Matt Hampton is a personal trainer and coach, with some unique insights into performance-enhancing drugs (PED), and an impressive amount of industry knowledge. He was a guest on the Rebuild Health and Fitness podcast, where the boys discuss PEDs, fitness goals, unfortunate injuries, and learnings. From a young age, Matt was athletic, always involved with sports. “Volleyball was my primary sport mainly because of the school I was in and I took it quite seriously, played it all throughout school,” says Matt.He started working out relatively young as well, around the age of 15. Slowly, not only did he improve in volleyball but also began to focus heavily on his fitness in terms of training. “When I finished school, I was like 6'1-6'2, weighed 85 kgs, and had stopped playing volleyball,' says Matt. 'After school, I grew to 6'4, that when the people from the South Australian Sports Institute noticed and ask if I wanted to play volleyball for them. I accepted this offer and started playing for the state.“Part of their training was focused on strength and conditioning at a higher level like learning how to do deadlifts and clean, and just how to do these things correctly. That's what sparked my interest in terms of weightlifting. After a while, I got more passionate about the lifting side of things, I wanted to get bigger and stronger, I started to fall in love with it, I wanted to help people - before I knew it, I was completely in the fitness industry and out of the volleyball and sporting industry,” he adds.Once he delved completely into the fitness industry, the goal was to become a PT. Despite obtaining a qualification for it, he was unable to kick start his career as soon as he joined. “I failed in the start for sure, I went into a YMCA gym, but I just couldn't get started, I had some knowledge, but I realised it was nothing really at the time. 'So, I couldn't get any clients, so my PT really picked up when I moved to Melbourne, I started doing more research, finding what evidence-based practitioners do, becoming more aligned with that sort of community and once I met other people, I learned more and became more educated - not only in nutrition but in business as well.' Matt explains. Performance-enhancing drugsPerformance enhancing drugs or PEDs as they're known for short, are drugs or substances that are generally used to improve sporting performance and help with muscle growth. They have become a controversial topic to discuss, mainly since people now abuse them, using them for aesthetic purposes which brings in more harm than anticipated. Matt and other bodybuilders use it wisely to reach certain fitness goals they’ve set in a competitive aspect he says.“I was 25-26 years old when I first took PEDs. I thought powerlifters and bodybuilders, everyone was natural for the better part, this also meant that none of the goals I'd set for myself were achievable naturally. If I wanted to achieve the goals I was setting, it was impossible without going down this path - it was either this or having to change my entire trajectory. I think the way PEDs are looked at and viewed, it’s can vary a lot, it’s very frowned upon and people don’t understand the widespread use in specific goals and scenarios. It’s not good or bad - it's context-dependent.”Matt says it was initially exciting, but there's a price. “When I started, it was very exciting for me, lots of weight gain and muscle gain – it’s almost like you started your training again. You get to progress at a beginner’s rate again. It was rewarding for sure. But one thing to keep in mind is that if you want to take these things, you’re committing yourself for at least several years, the reason you should be taking these should be a large goal, don’t do it for a short-term goal or for aesthetics, it’s just not worth it,” he adds. Fitness goals and pec tearMatt was well on track in terms of lifting, having just completed a 220kg bench press, he was onto the next challenge he’d set for himself – to beat the Australian record benching that was set at 242.5kg, which wasn’t something impractical for a 6’4 man weighing 127kgs. In June 2021, while Matt was preparing to beat the record, he came close but suffered a debilitating injury.Matt says, “Then I thought, ‘Yeah, I could do that without even altering my technique’ – I thought I’d widen my grip, increase my arch and see where we're at. The goal was to obviously beat the record and ultimately get a 250kg bench press which I thought was well within my grasp considering where I was at. I started off light, bringing back the bench to 140kg and work my way up weekly, and every week I increased about 10kgs. I got to 180kgs and was still feeling pretty good. As I worked my way up, I felt a little tight, and once I got to 220kg on the bar, my chest just ripped down the middle. I was in agony, in pain, and just shocked thinking about how I got injured. Completely threw off my quest to become the Australian record holder for bench press.”Heart surgeryJust when he thought the horror and discomfort had come to an end, another health concern was brought to light in front of the doctors. Once Matt’s pec was operated on, the ECG done later revealed how his heart was not beating properly, which meant he’d have to undergo another emergency surgery.“My pec surgery was successful, and I was really looking forward to getting out of the hospital,' he recounts. 'The doctors were doing my ECGs and they noticed something wasn’t right - what happened was that my heart wasn’t beating properly, then they scheduled another surgery for the next day. I was freaking out at this stage because heart surgery was serious.“I was also worried because I’d just had my pec surgery, and I was afraid something would happen to it, so I took another doctor on board who looked after just my pec while the others focused on my heart surgery. I don’t even know what they worked on in terms of my heart surgery, from what I understood, they just shocked my heart back to rhythm.'That surgery was successful too, my heart went back to beating normally,” revealed Matt.Pre-injury training routineHard work, a consistent attitude, and some much-needed recovery days are key when it comes to building strength and stamina. Prior to experiencing his debilitating injury and two back-to-back surgeries, Matt was working hard towards becoming the next Australian to hold the bench press record. “Since it was the first few months after I planned to start pushing it, I decided to stay on a similar path and not make huge changes to my program. I’d do four days - two days upper body, two days lower body, both of which were bench press focused. I stuck to it for the most part but I am someone who sometimes pushes things so that did lead to some fatigue. I was just focused on now nailing this new technique. So yeah, I was training for four days and then recovering for three. On my off days, I’d go for a swim, I was still pretty active.”Post-injury routine and learningsTwo surgeries down, with his chest and muscles attached back together and arm in a sling, Matt was advised to do as little physical activity as possible. No walking, no lifting – none of what he was used to prior to his injury. Though this was challenging for someone as active as Matt, he knew it was for the best. “After the injury, I was told to not lift anything or walk, I just sat there for two weeks and used only one hand. After my two-week checkup, they gave me permission to walk so I started walking but wasn’t allowed to train. I kept asking if I could train and eventually three weeks later, my doctors allowed me to do basic leg workouts - nothing that would load my spine or hurt my chest. I started with leg curls and training my left arm,” he says. Matt says the experience has helped him grow mentally and build resilience though. “As soon as we can progressively do things that can help with recovery, be involved in active things, we just feel so much better. Even if they’re just little things like moving the shoulder, it’s like, ‘Ah, I’m making progressive’. Those first two weeks are important in teaching patience and mental stability,” he confesses.He continues: “I just resonate with all these terms like compassion, adaptability, empathy so much now because this has been my first major injury. I haven’t been able to ever understand or empathise with other people who’ve gone through injuries, I’m very grateful but everything else in terms of my empathy, my adaptability, my patience, has improved so much. I’m a significantly better coach than I was previously, without even actively learning, it just happened through experience and this process.”“Just from this experience, I can confidently say I’m a better person than I was 12 weeks ago,” he concludes.Tune in on Spotify, or Apple Podcasts.

How Being Comfortable Could Be Ruining Your Life

Tue, 08 Jul 2025 23:20:33 GMT

As humans, we tend to feel comfortable in familiar situations, among people we know, in environments we’re most used to residing in. However, these are the same factors that present themselves as a barrier when we try to grow and improve in the health space. Episode 47 of the Rebuild Health and Fitness Podcast is all about how being comfortable is ruining our lives – and most of us don’t even realise it.Rebuild coaches, Sean, James and Darius discuss how discomfort and challenging yourself actually pays off long term, by helping you grow and evolve.Sean says typically, we live fairly comfortable livesFrom waking up in our comfy beds in a temperature-controlled house, heating some breakfast, to driving to work only to sit behind a screen – and repeat this process, every day. “It makes me wonder what happens to us when we start looking for more discomfort and what it does to us as humans. I’m not saying we need to overhaul our lives; our lives are insanely good. But we need moments that help us change and grow. We're at a place where we expect everything to be easy. We can literally live our whole life from our homes, never having to leave,” he says. A recent study found that when offered the choice between the stairs and an escalator, only 2% of people will choose the stairs. 70% or more people are obese. 20% of eating is not driven by physical hunger but by boredom or stress. We're now exercising 14 times less than our ancestors and we spend 90% of our time indoors. “People are going to think that's bullshit, but when you look at it, that is how it really is,” concludes Sean.But when you think about it, what is it that helps us change?Well, according to James, it's “putting ourselves through stages of adversity” as this builds resilience in among us. Quoting Robert Heinlein, the American science fiction author, James says; “everything is theoretically impossible until it’s done.”The Central Governor Theory purports that our brains tend to control physical activity so that it’s intensity doesn’t threaten the body’s homeostasis by causing damage to organs. This means we naturally try to maintain a level of balance in the body, that exercise and physical activity can disrupt. James says, “The brain will override your physical ability and shut down the body before you're able to cause serious damage to yourself. So when you’re exercising, your brain is telling your body to stop because you're going to hurt yourself. But for those people, you have to tell your brain to shut up and let your body carry on. Because if every single time you're playing sport or you're exercising or doing anything that's active, if your body says stop - you're never going to get anywhere. If you stop every time you're uncomfortable, you're never going to get fitter. To build muscle you have to put it through stress, and more stress to get better. Every time we do something bigger, it’s harder until it’s not.”Discomfort is where progress happensSean explains that uncomfortable goals are where key progress happens. “To unlock your genetic potential as a human being, you need to be challenged. Aiming for a marathon can be a crazy feat, going on a 30k hike or just having a challenge that you, at this moment in time, cannot do or are not physically prepared to do but are working towards; it forces you to adapt,” he says. When setting your goals, Sean says it’s not about easily achievable or attainable. They should be a bit ambitious. “People say your goals need to be achievable but they need to scare you a little bit right? They need to make you think, ‘I’m going to have to sacrifice something to be able to do this’ – and that realisation, is the first step of growing and becoming a better you.”However, change or growth is only possible when we identify the lack of these aspects in our lives. We often tend to put these things behind us, thinking we’re doing well in life or are just going through a phase. It’s only when we introspect with an open mind or allow ourselves to feel vulnerable – do we identify the need for change. So where do we begin? James says: “What you need is just to sit down by yourself, and write these things down. Like you know, “one day I’d like to start my own business,” or “one day I’d like to run a marathon,” okay well then put on your shoes and go let’s go for a run.”“A lot of these adversities can just be a catalyst for change. So just going out and doing the thing you thought was impossible will give you something to believe in. All you need to do is to start simple, but you need to start,” says James.Listen to the podcast below, or if you want help with your nutrition, get in touch with our team; team@rebuildhealthandfitness.com

Marcus Smith: The Brink Of Death To 30 Marathons in 30 Days

Tue, 08 Jul 2025 23:20:33 GMT

“Everyone’s got a mountain; everyone’s Everest is different. If you have no desire to run a marathon, that’s fine. What is going to be your marathon? What is going to help you push further?”A remarkable story of endurance and mental resilience – Marcus Smith is a gym owner, influencer, athlete, coach and has overcome some serious obstacles. From being hit by a truck and hospitalised, to running 30 marathons in 30 days, and his image projected onto the world's tallest tower, the Burj Khalifa, Marcus has an unstoppable attitude. From corporate to sportHaving worked for brands like Nike and Adidas, among others, Marcus started his business in 2008 as a side hustle and eventually left the corporate world in 2010. Despite enjoying his corporate job, he says always knew he was meant for something else entirely.“I did spend a lot of time in the corporate world, and I loved every minute of it,' explains Marcus. 'All the way through it, I was always coaching people; my degree is in sports, I worked on a gym floor when I was younger, and I just always had this, almost desire, or you could call it a calling to trying to help people a little bit. As time went on, I’d look at a situation and be say, ‘I think we could probably do that a little bit different or a little bit better,’ and that’s really where I became - I think obsessed is the word - with human performance,” says Marcus.He decided to start InnerFight - a CrossFit gym in Dubai, as well as taking on around 400 endurance clients, and a paleo food business with his wife. Marcus says he and his wife Holly are always looking to help people on their health journey. “I think we can help people in certain ways by taking little bits and pieces from learnings from here and there and putting them into their life just to see what we can do, and that’s really what I’m passionate about. That’s what we do, that’s what my company does now. I run a CrossFit gym but we’re a little bit more than that, I guess you could say, which is sometimes a positive and sometimes to our detriment. We’ve got a huge endurance section where we’ve got over 400 endurance clients. Then my wife and I, we run a paleo food business called Smith St Paleo and we’re just trying to get people healthy food. So everything we do, we’re just trying to figure out how we can make people’s lives better, how we can improve the quality of their life. I genuinely want people to wake up every day and think, ‘Yeah, THIS is it’.”Cycling accident and recoveryOn February 10, 2018, while cycling at 60k/h, Marcus hit a truck driving in front of him in an attempt to overtake it. The accident left him in the intensive care unit with a broken shoulder, seven broken ribs, and a punctured left lung. “I was in the wrong position while cycling and so I’ll take at least 50% of the responsibility. I was trying to undertake a truck, they were just going too slowly, and I was not happy so we’re riding at like 60 k/h, and this truck basically just pulled across the front of me and I hit it, then I hit a brick wall, and I hit the wall at 54 k/h, which is far from ideal,' he says. 'I hit the wall and I’m in the middle of nowhere, I’m in the mountains and I realise the left side of my body is destroyed. It was so painful, and it was like I’d broken everything. I also realised I couldn’t breathe and that I was winded beyond winded.”“I wind up in intensive care in quite a small remote village and I found out that I’d broken my shoulder, fractured my scapular into, like a load of different pieces and I cracked several of my ribs. My main problem, which was that I couldn’t breathe, was because; when you damage organs, you have problems, and I popped my left lung. It’s called lung haemothorax, it just kind of bursts in a way. It’s not quite like that but it’s the easiest way to explain it and that’s why I couldn’t breathe.” Marcus says the recovery was long, slow and painful. Limited to his bed for five days, he took 20-minutes to sit upright on his bed with the help of his physio. The toll an accident of this sort takes on someone who is usually active is unimaginable, to say the least. “The physio took me to the toilet just so I could wash my face, and then we went for a walk around the ward- which is literally about 20 metres, and it took half an hour and I sat back down, and I remember the time that I cried during the whole thing. I wasn’t crying but I felt like I was crying. It was all this emotion coming out of me as I sat on the side of the bed after I walked around the ward and he’s like, ‘Are you alright?.’ I said, ‘Mate, this is the best day of my life.’ I couldn’t get the words out. It’s like I was crying without the tears because I was so fulfilled, and it was so amazing that I could walk again, and this guy had helped me do it,” shares Marcus.Thirty marathons in thirty daysWhat started as a vision to help people, running 30 marathons in 30 days, turned into a national event for Marcus. During the Dubai Fitness Challenge, it resulted in his image being projected onto the world's tallest tower; the Burj Khalifa. “It’s hard to explain where it started from and how it went towards the end because I set out with this vision to try and help people to run, to test myself. I finished the runs at schools and had kids run along, even had children in wheelchairs that I would help run the last 200m with me, and every day it was literally quite moving by the amount of support I got. 'It was powerful. Then, I was told that a picture of me running would be put up on the Burj Khalifa, and all I could think of was, why? It was like, ‘Shit! That’s me.’ This is the tallest building in the world it’s like hundreds of thousands of dollars to advertise on there and there’s a picture of me in crop top running across,” he tells.Marcus knew if this was the case, he’d need to get down to planning it. He wanted his 30th marathon, his 30th run to be the fastest. He and his team got down to work just 15 minutes after coming up with the goal. All of it was coming together – but a little fun twist took him by surprise on day 30. His team’s plan consisted of Marcus running at certain paces at certain points, where he’d meet a person to run with – all in all, creating pace groups since he needed someone to run and follow him at a five-minute pace.“We got to about 8K to go and I can feel it right now, that insane state that I was in, I was running at about 430 a K and easy, it was just so easy. We got inside the last couple of K and I sort of felt bad, but the last 5-6K, more people joined because they wanted to run the last bit with me, but at that point, we were going too fast for them and I couldn’t hold on. 'I just felt bad because so many people supported me and wanted to be a part of it, and my success was because of those people, and I respect them, it was just dropping people off and it was just weird. 'I said to Tom, who was next to me, I said, ‘We’re on for about 345 here,’ and he says, ‘Oh okay,’ and he starts running faster. I asked him, ‘Mate, what are you doing?’ He said, ‘You just said you want to run at 345 pace,’ and at this point we still have 3K left so I cleared to him that I said, ‘Let’s run a 345 pace.’ He suggested we just stay at this and in the end, it was me and him. I didn’t think about it then, but I think about it a lot and I was so fatigued physically and mentally but I was in this nothing-else-mattered mode. I was able to create this absolute singular focus to run, so we’re running just over four minutes a K, and we crossed that finish line at just over three hours and forty-five minutes. Every time I see it, I think wow, I really did that. 'Just the flow of how nothing else mattered, that in itself is a drug, it really is.' Pain and recoveryWhether it’s your usual training at the gym, training for a sport out of passion, or as a profession, recovery days are as important as training ones. Marcus says you need to allow yourself the day off that your body’s begging for, and that you must understand the ways in which your body tries to tell you this. “The human body is able to do insane things, but then when we allow it to relax, it will jump into a recovery state, which we have to fully embrace. 'That's where most people don’t get it. There's a reason why you’ve woken up this morning and you’re just not feeling it. If you can’t pinpoint that reason if you ate well yesterday, you had low stress, everything was good, then what’s your body telling you? 'No app, no Fitbit, nothing can explain that to you. But it’s difficult because how do I coach that to someone? The way to actually do it is by asking people. I ask my clients things like, ‘How do you feel?,’ ‘Did it feel easy?,’ ‘Did it feel hard?.’ Because your body will do stuff; it's like when you finish playing a rugby game, you feel awesome, you wake up the next morning and you can’t move. 'So just take a little bit time off and take care of your body and your mind and do things that promote your recovery.”

Injuries: Prevention and What To Do When You Get Hurt With Physiotherapist Louis Savill

Tue, 08 Jul 2025 23:20:33 GMT

EEvery athlete deals with injuries in some way, shape or form at some point. As you increase your athletic activity, you're going to feel niggles, twinges and occasionally an injury. But what do you do if you're injured? And how do you keep training if you're hurt? Rebuild Health and Fitness physiotherapist, Louis Savill discusses how you can deal with injuries and work around them. In the case of an injury, who should you see?There's been some industry tension surrounding physiotherapists, exercise physiologists, chiropractors and osteopaths - so which one is best for what? Louis explains: “Look, I’m actually of the opinion that if you’ve got a physio, osteo and chiro who are following the evidence base, that each understand and read research and have sound principles in place, their practice shouldn’t look that different. At a certain point it may even be best to unify these professions and bring us all under the same umbrella. Now that’s a very lofty goal and I know there’ll be that many little turf wars that’ll occur with implementing that idea. But, I know of some practitioners whose approach to a problem would be similar to mine, if not identical. Rather than selecting a practitioner based on profession alone, it may be better to seek out somebody who understands your activity and has experience working with people similar to yourself.” What to do when you get hurt: PEACE and LOVEThe evidence and science of injury management has changed rapidly over the past years. And while often you'll see people reaching for the ice to cope with an injury, there may be a better approach to take if you get hurt. Louis recommends PEACE and LOVE. P – ProtectionIf you’ve sprained your ankle, it’s bad enough that you can’t actually walk without a limp, and it’s really sore. You’re not going to try and run on that again unless you’re in a grand final or within elite sports, sometimes being pushed through to the things, but for the average person that’s not advisable. We want to protect that and prevent further damage. E – Elevation It’s going to potentially mitigate the bleeding and the swelling that occurs in that area. Now some of that is going to happen, it’s part of the healing process, but you just don’t want it to be out of control. A – Avoid anti-inflammatories (including ice…)This is another controversial principle and it doesn’t always apply to every situation. For certain severely painful conditions with a significant inflammatory driver, If we can alleviate that suffering in the short term with medication then we probably should. However, for a simple ankle sprain or a muscle tear, there’s a compelling argument that we don’t want to suppress inflammation more than we have to - more just getting weight off it, elevating and gently moving it. Inflammation is how our body heals and stopping that process may affect the integrity of the healed tissue. So avoiding anti-inflammatory medication is recommended in these cases. Short term use of ice is fine for alleviating pain, but excessive use of ice can also suppress inflammation. It’s best to stick to 10 minutes or less as required when sore. C – Compression Compression is a comfort measure more than anything. It helps you feel more secure and it gives you a little bit more of awareness of the injured site. It may prevent additional swelling to some degree if particularly firm, but is unlikely to clear out swelling that is already there, more so than gentle ranging and elevation will. E – Education This is all about just understanding that your body knows best and that you want to avoid unnecessary passive interventions or unnecessary imaging. I cannot speak enough about how harmful early, unwarranted imaging is. Too often you take a problem that has a favorable natural history which is likely to get better in six to eight weeks and then you go and investigate it only to pick up incidental findings which may have nothing to do with your current issue. This may lead to further investigations or unnecessary invasive treatment such as surgery, which can be catastrophic. With back pain for example, we know that having early imaging leads to a much higher rate of injections and a much higher rate of surgeries, irrespective of how bad the pain is initially. In cases of traumatic injury I do think having a review with a professional is important to determine whether a scan is necessary. They have a place for determining the severity of these issues, clarifying recovery timeframes and whether further referral is required. L – LoadAppropriate early loading is actually important for helping guide the healing process, whether that’s through movement or actually applying resistance. Many injuries will do better with continuing to be active and using the area to its maximal tolerable level. This is where professional guidance can be very useful. O – Optimism Conditioning your brain for optimal recovery by being confident and positive. That might sound a bit ridiculous to some people, but what we now understand about pain is that it’s not really a good indicator of how badly something has been damaged, but how threatening your nervous system finds it. Research shows that pain is mediated by psychological factors, like depression and anxiety, pain efficacy, all those things do have a significant influence on the outcome and how fast the person recovers. Things do get better with time, so it’s important to keep in mind and be patient with that as well. Understanding that this too will pass is important and pushing too soon out of “FOMO” isn’t great for outcomes either. V – VascularisationContinuing pain-free cardiovascular-based exercise to promote blood flow. This has a beneficial effect on a systemic level to aid in healing, as well as a psychological level for people for whom exercise is important for mental wellness. E – ExerciseThis is all about adopting an active approach to recovery and re-establishing pre-injury levels of mobility and strength. It’s important to progressively load up the area to help you recover the qualities you need to do your goal activities. I tend to, whenever possible, try to adopt a criteria-driven approach to guide people through this and decrease risk of set-backs.

Why I Took Up Boxing: Coach Sean

Tue, 08 Jul 2025 23:20:33 GMT

In September, James and I did a podcast with world class cricketing legend, Kepler Wessels. He also happens to be a world class boxing coach. I’d been speaking with James for a while about trying to do some kind of new physical challenge as I felt I was just missing something in my life. I was feeling too comfortable. Ever since having to retire properly from rugby I had missed the feelings of adversity and the feelings of satisfaction I felt when overcoming them or learning the hard lessons from it when things might not have gone my way. Don't get me wrong, I don't have a problem being comfortable. I love it but the problem is that I felt I was always starting to feel comfortable, sure I was still training regularly, working really hard in the business and have a really fulfilling home life. But I just knew that I personally needed to challenge myself physically and mentally in order to achieve a new level of growth. I'm a big believer that there will always be opportunities and benefits to be found in adversity. I started boxing three times per week late September in preparation of getting myself ready to fight. I was a newbie in a sport again and I loved it. I loved noticing how I was improving, learning new skills and using my strength and fitness I have always maintained since retiring from rugby into something new. As we started getting into sparring weekly I knew this was exactly what I was looking for, the feelings of nervousness, and apprehension I'd have driving to the gym at 6am knowing that at 6:30 I would have to fight people was what I needed. Every time I drove there I would be battling negative self-talk “Why am I doing this? Surely there’s something else i could be doing other than getting punched in the face to start my day” But overcoming these voices and getting in the ring in spite of these feelings and never taking a backwards step is the challenge I was looking for to grow as a person. Doing things that scares us helps callous the mind and body for tough times we may face in life, for the most part we are at a place in our lives where we just expect everything to be so easy. You can literally live your whole life from home, never having to leave. In all honesty you can live a pretty damn amazing life never having to be challenged but I'm of the opinion that unless we are challenged or seek our things that will challenge us we won’t ever reach our full potential! I'm not saying the challenge you need to have in your life is to go fight someone, for most people it can be just simply getting up and going for a walk or doing 10 push ups every day and for my members in particular they face their daily battles both physically and mentally in the gym daily. There are days where they don't feel like coming or they are faced with a tough work out but in showing up and taking on these challenges head on they grow as people. I see it every day. If it doesn’t challenge you, it won’t change you.

How To Find A Good Physiotherapist Or Allied Health Practitioner

Tue, 08 Jul 2025 23:20:33 GMT

The field of allied health is a contentious one – there are excellent practitioners from physios to chiropractors but as with any industry, there are some to look out for. From physiotherapists to exercise physiologists, chiropractors and osteopaths, there are different opinions about what people need and it’s about finding the right practitioner for your needs. But there are a few things to be wary of. Rebuild Health and Fitness’s in-house physiotherapist, Louis Savill touches on some ways to identify a practitioner to suit your needs. We’ve spoken about what to do when you’re injured and when to use a chiropractor v osteopath v physio. (NB: They all are fairly similar in terms of treating you). Citing an article featured in the Sydney Morning Herald, written by another fellow physiotherapist, Louis says the piece was disappointing and outright incorrect. “The article was about the big three gym lifts, so the deadlift, the squat, and the bench-press. From a technical proficiency perspective, he clearly didn’t understand powerlifting, and it was just full of bad advice, talking about how risky these things were in a way that just isn’t true. He spoke about the deadlift being potentially the most injurious thing in the gym. I mean, if you look at the research into injury risk in weightlifting- we’re talking about powerlifting and Olympic lifting, it has a significantly lower injury rate than running and most sports,” explains Louis. “This bloke has a background in AFL - it’s a collision sport where people are flying around, taking each other out left and right and centre. They’ve got a high ACL injury rate, a high hamstring injury rate. I guarantee you he’s not telling people off of playing AFL, but this bias and perception come way like that’s not safe, it’s just not right. “Ultimately that may be true for you at a point in time if you’ve got a big issue, right? If you’ve got a broken arm or ankle, you probably shouldn’t be doing a sport that could be harmful again, it probably is dangerous for you but at the end of the day, that physio should be able to take you from there back to performing the thing that you want with potentially some modifications depending on the person. So, I’d say a big red flag is if they are just dismissing you based on your activity immediately. “They’re showing they don’t understand it and they can’t help you get back to it,” says Louis. What about testimonials? Testimonials are a great way for businesses to gather more support and clients. This is mainly because it adds a level of trust among potential clients and builds a certain amount of reputation for the business/professional. However, it’s worth discussing whether testimonials are even fair or trustworthy when it comes to the medical profession – given the differences in diagnoses, treatments and the severity of the issue. Louis understands why certain guidelines have been put in place as they may end up misleading the public. “I understand why they’re in place to an extent because certainly using testimonials can be very misleading when they’re giving an overly optimistic impression of how effective your treatment was. Obviously, I’m under no illusion, I can’t help everyone or solve any problem. Alright? And I think that selectively using these positive testimonials can be misleading. But, when it’s just simply talking about something like, ‘I had this good outcome and this guy really knows and understands this activity,’ I don’t really see anything wrong with that. People can leave us Google reviews, but we can’t then, as physios, grab that and use it on our website. “As for finding someone who works for you, I guess you just want to search for somebody who understands your activity, who has shown experience working in your activity. I think that’s the thing with physios - we have a general broad education and over time, depending on their experience and work, you find a bit of a focus and that becomes your niche. “I’d say that probably where I’ve niched myself a bit is helping Rebuild members and community - and with my work here over the last four years, I’ve gotten fairly good at dealing with that population and understanding their needs, and helping progress them back to what they want to do,” he says. So what should you look for? Speak to a practitioner about your needs, and they will advise how they can help you. Ensure you give them a clear picture of your activity and needs, and listen to them and how they can help. Ensure you’re comfortable with the course of action and them as a practitioner. It’s always okay to get a second opinion.

Maximising Human Potential: How To Build Better Bodies

Tue, 08 Jul 2025 23:20:33 GMT

As humans continue to evolve, we see world records broken across multiple sports and specialties. It goes to show, what humans are really capable of. But how do these humans keep adapting and improving constantly? We discussed building better bodies, and maximising human potential with coach and gym owner, Brandon Hasick, who also provides coaching to those wanting to train others.First step is to startTo do anything in life, to achieve something, what’s first required is the will to begin. Once you take that step, you can then progress further and take on new challenges. “It's like you want to start basic and then move towards complexity later on, and you can always add layers,' says Brandon. 'You’ve got to understand the macro; you only figure out something by doing it.“Most of it is about mental resilience. When people say, ‘I can't do this,’ it's often fun to say, ‘yet’ after, and they started to change their perception of what they can and can't do. If someone's done it before, then you can definitely do it after them.”Brandon says he believes everything is a skill, and therefore, everything can be learnt; what matters is the effort you put in to prioritise the learning. “For example, language; how many people in the world can speak multiple languages? There is a massive percentage of people who’re either born in families that speak two languages and they learn, or there are people that learn languages later on in life. 'It’s not like you can't do it, it’s whether or not you prioritise the time and the effort. Another beneficial factor is your environmental context, such what you've done in the past is going to make the learning process easier or harder,” he adds.The only thing keeping people away from learning new skills or bringing in change in their lives is the process and the uncertainty that goes hand in hand with that. Learning or developing new routines may take one person longer than the other – a fact we’re not willing to accept. Coach James agrees, outlining how challenges are where growth happens - when people are under duress. “Anything you do, it’s going to be a level of a challenge to it. 'Take the difference between people running the ultramarathons and people running the 3Ks; people are always like, ‘Oh, I'm never going to be able to do that,’’ but the person who started running the ultramarathons never thought they could do that either. But we just don't comprehend the 6-10 years of training that's led them to be able to achieve that.' And it’s because they were willing to put in the time and the effort that’s brought them to a point where they’ve ultimately been able to reach a peak.'If you want to improve and reach your potential, the time is now.

You Don't Need To Be 'Fit Enough' To Do CrossFit

Tue, 08 Jul 2025 23:20:33 GMT

You don't need to be fit to do CrossFit, or Rebuild Performance classes.Just start. We have personally developed a result driven hybrid, combining the periodisation of strength and conditioning mixed with the best methodologies of CrossFit which include the 10 physical skills we look to improve; endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. First of all, if you wait to be fit enough to do something, you’ll be waiting a while. You need to take action, not wait to ‘get fit’, because what will you determine as fit? Fit is subjective. You need objective measurements, which you can have by tracking your progress at a gym. Secondly, our classes don’t require you to be an athlete. We require you to show up and get 1% better. That adds up. You’re not expected to do what you can not, yet. You’ll start you where you are and build from there. We will empower you and build your confidence. There’s always a scaling/modifiable option. We’ve had members with broken legs, spinal surgery, chronic illness and no experience come into the gym and become key members of our community. Because they started somewhere. Everyone has to. Whether you’re nervous about getting into a gym or not feeling strong enough, we will get you to where you want to be. Because we have worked with thousands of people just like you and we know what works and how to get you there. If you’re unsure, just ask.

The Shoulder Physio: Injury Prevention, Pain Management, Myths And Industry Bias - Jared Powell

Tue, 08 Jul 2025 23:20:33 GMT

The language we use with ourselves during the toughest of times takes a toll on us and leads us to focus on the worst, and often the language doctors and medical professionals use while treating us plays a major role in our recovery process and how we view our issues. On the Rebuild Health and Fitness podcast, coaches Sean and James discuss with Jared Powell, better known as Shoulder Physio on Instagram, a senior physiotherapist and PhD candidate who breaks down for us how language plays a role in pain management as a patient and as a doctor, and the alternative methods people use in between. BackgroundBorn and brought up in Burleigh Heads, Jared had always been interested in the science of things, and having been involved in surfing and rugby – he naturally went ahead with pursuing sports and science.“So, sports and science was my thing, and then I did exercise science, obviously, as everyone does in Australia. From there I had a decision – teaching, exercise physiology, physio, or medicine. I was going to do medicine, did the exams as well, just something about it wasn’t as appealing as physio, so I did physio and got into it too,” says Jared.He was mainly inspired by a friend’s father who was a physiotherapist and worked with the Great Britain Olympic Team and the Queensland State of Origin team. “I just saw this dude, didn’t know what he did, sort of running onto the field and helping players, strapping ankles, spraying some magical spray onto people and getting them better. I was like, ‘This dude has got it all sorted, he is watching a football game, is traveling with the Olympic team,’ then I found out he was a physio, and that stuck with me strangely,” he adds. Language surrounding injuryThe words we use to define the aspects of our life, problems we face, and general day-to-day happenings create a perception we sometimes fall deep into. Whether it’s good or bad, these words do tend to take a toll on us and shape our thoughts.Jared believes the way we speak about our health condition forms the reality of it. “I’m a firm believer that we should try and use the most less nocebic terms or terms that are as little as nocebic as possible,' he says. 'So, when you’re saying, ‘That’s the worst knee I’ve ever seen,’ or ‘Your shoulders are hanging off,’ that’s reinforcing this message of vulnerability in your head subliminally, subconsciously.”And he stands on the ground that medical professionals must be more careful when dealing with matters related to pain, physical wellbeing, and overall health concerns of an individual. The common man is mostly oblivious to medical terms, or the good and bad of the human body in some cases, and the throwing around of complicated jargon does more harm than good.“And how much are we doing that with our patients and our clients?' asks Jared. 'If you say, ‘That’s the worst rotated cuff tear I’ve ever seen,’ or ‘That’s bone on bone,’ all these sorts of terms which you might just throw around harmlessly and think nothing of it, an individual with knee pain may hang on to that for the rest of their life. You might be influencing the trajectory of their existence.'He adds to this by saying: I think we’ve just got to catch ourselves, there’s no barrier to doing it as clinicians or coaches, just watch what you are saying. Think about it, be conscious of it, your words have an impact. And I’m not saying like you can’t say any sort of pathoanatomical term - just be conscious about how it’s going to be received. We all make mistakes, but the more you can minimise it, the better I believe.”Sean reflects on an injury he had in his teens and how the language the practitioner used affected his recovery. “I remember when I came out of my shoulder surgery and the surgeon came around to check up on me, the first thing he says is, ‘Mate, it was really bad, I wasn’t able to fix it.’ And I asked if I’d be able to play rugby again, to which he said, ‘Oh, we’ll have to wait and see.’ That is the last thing I want to hear after I’ve been cut open. Yeah, and it stuck with me for ages, I don’t think I tackled with my left shoulder again after that,” says Sean.James, on the other hand, was met with an immense amount of optimistic energy, which allowed him to feel better despite the slow progress. “When I had surgery on my ankle, my doctor came to see me and said, ‘That couldn’t have gone any better, it was near enough perfect.’ I obviously struggled with a range of motion but since then I’ve been good.” Alternative methods and quick fixesWe’re all guilty of this – of trying to find the fastest possible way to get rid of pain, of switching to easier solutions to get out of this problem we’re in, simply because we want the pain and discomfort to go away but aren’t willing to put in the effort. Jared says people often opt for the quickest method - which isn't always best. “I think we’re always after a quick fix,' he says. 'We are after some way of hacking the system. We think the same thing with pain and injury, we are trying to optimise it and get better as quickly as we can and that’s cool, people want to do it, it’s fine. 'But stuff like cupping and acupuncture, I can’t, in good faith, recommend it based on the evidence base. Having said all of that, is exercise far more effective than manual therapy, for example? It's not. 'So here is a paradox - we’ve got a lot of people out there rubbishing manual therapy and modalities, cupping, acupuncture, needling, and stretching. I like to resistance train, is that a far more superior method or approach to getting people out of pain? It’s not. It's not better than Pilates, it's not better than a ton of other things. So, we need to have a conversation, why does that form of exercise occupy a privileged position in the world? It’s because it helps people from a health perspective.“Everybody in the world is mostly under-exercised, so why not use pain as a way of saying, ‘Well let’s get your resistance training a couple of times a week because that’s the recommendation from the World Health Organization’. I think training and exercising is a far more sustainable way of helping somebody in life versus two hours of massage a week or acupuncture,” he concludes.

Is Not Having Enough Time a Legitimate Excuse? How To Find Time For Your Health

Tue, 08 Jul 2025 23:20:33 GMT

We often believe we’re too busy with work, family, and social commitments to take time out for ourselves and our fitness – and while it may be true to a certain extent, there are some habits you can adapt to easily fit some time in to train. This week, the boys discuss ways in which you can make the most out of the time you have and the importance of prioritising yourself.“We all have 24 hours in our day”A simple truth we’re not quite ready to admit is that we do create several excuses for ourselves and for not having enough time. For the same reason, it’s important to step back and take a look at what really it is that you’re doing with your time – are you spending it doing things that actually need the allotted time? Is your time being spent productively? Are there tasks that can be done quicker or more efficiently? Sean believes that “We're extremely distracted, over-stimulated and underrested, so it can give us the feeling of not having enough time.”“Everyone uses the excuse, ‘I just don’t have enough time,’ like it’s so common but quite often when you break down this perspective, you’ll realise that people are really busy but they’re not doing anything productive. They’re doing lots of other things that aren’t serving them any purpose,” he adds.And the saying, ‘We all have 24 hours in our day,’ doesn’t help all that much and instead, makes us feel quite guilty about how we’re spending our time. James says, “I hate the saying ‘We all have 24 hours in a day,’ it’s such an influencer thing to say. Yes, there are 24 hours in a day but, we do not have the same 24 hours. However, it comes down to what we're trying to achieve. I don’t want to hear anyone say that but at the same time, if it means enough to us and we want to get something done then we can create time to get it done.”Sean adds to this by saying, “Everyone’s got stuff going on and everyone’s got different challenges. To just paint it with one brush and be like ‘Hey everyone’s got the same amount of time to do something’ – it’s not the same. People really excel when they’re good at prioritising their time, you have a plan, and you stick to it.”Parkinson’s law and priorities Parkinson’s law, in the simplest of terms as described by Sean, means, “The amount of time you give to a task is the amount of time it will take to complete.” And the Parkinson’s law is something Rebuild Health and Fitness ethos is based on.He adds, “Some days that means you might have a 90-minute training session, or maybe you want to do an hour-long session but, things come up, calls take longer, might need to pick your kids from day-care and you end up with just 20 minutes. Instead of spending those 20 minutes on social media, do something with it instead; go for a walk, have a little jog, do some squats, you have 20 minutes. I guarantee you if you commit to that 20-minute block and you do some training, you'll finish like a million bucks because you said you were going to work out and you did it.”James also shares his insights on how you can use Parkinson’s law to make life easier for yourself. “Parkinson’s law is an absolute winner. If you are busy it helps you eliminate a lot of those excuses. Schedule your workout, you have to make it non-negotiable. That doesn’t mean you have to work out five times a week or six times a week, that could mean you only work out twice a week but be consistent with it.”Another important factor they discuss is the need to be able to prioritise some tasks, and especially yourself. There will always be some situations where you’re stuck with a tight schedule and are unable to make time for something that was super important – which is why being able to plan your day according to what you need to accomplish the most is key.“We need to find more time in what we do. If u want to go from level C to level A, you have to get better at stuff, you have to get better at time management. No matter what job you have, you will never reach your full potential unless you prioritise your time,” shares Sean.He also beautifully explains why it’s so important to always prioritise yourself first, before anything or anyone else, and in any circumstance. “The most important thing is to put yourself first. When you prioritise yourself, everything else gets easier; you feel like you have more time to give to everyone else instead of feeling like everyone is taking time away from you. Even if you have kids, you have to look after yourself first and foremost because you’ve got people that rely on you. From there it goes on to what’s more important to you, that’s when you need to see what you value most and what needs the highest level of priority. This can change from day to day or week to week but as long as you’re prioritising yourself, you’re in a better place because you’re looking after yourself. Everyone who has ever adapted this mindset is a better person because they’re in a better place because they look after themselves.”Make it fun One way James believes you can and will make time for yourself to train is by making the activity fun. Nobody wants to make time if they know it’s going to make them feel miserable. Changing things up may be exactly what you need.James says, “Making it enjoyable helps. Find a community, find a gym nearby, or get a friend you can train with who can keep you accountable. Just make it fun somehow because the last thing you want to do is to get into your garage and do something that absolutely sucks.”According to Sean, training around people or making your journey convenient for yourself can help you become more consistent with not only making time but also with working out. “Some people need to be around people. From a training point of view, people will always train better with people and everyone is naturally a little competitive, a good environment is hugely beneficial to your training potential. You could also eliminate your journey to make exercise convenient. If you’re trying to train, make sure your gym is nearby. You won’t want to commute and it’s just convenient to have a gym near you. And with that as well, it makes it easier to go to the gym and then work or go to work and then the gym; so, pack your bag, take your trainers, take your workout gear. Because if you go to work and then come home first, the likelihood is that you'll stay at home. Make it as easy for yourself as you can,” he adds.

How To Set Up Your Diet When You Don’t Know Where To Start

Tue, 08 Jul 2025 23:20:33 GMT

Starting the journey towards better health is something we tend to put off until tomorrow – a day that never arrives. And just like everything else, “starting” is probably the hardest step to take. But there are ways to make things easier for you to embark on your health or fitness journey. Getting a coachMany people choose to start their journey alone, without any assistance. While that is understandable, some people could be nervous about working with a coach or a nutritionist, or maybe they can’t afford it. But relying on Dr Google to help can be detrimental. Sean says, “asking Dr. Google ‘how to lose weight,’ or ‘how to lose fat,’ we always stumble across the weirdest possible methods, and we tend to lean towards something that we think would give us the quickest, easiest results. And that often leads to the circle of perpetual diet.”James cites the pyramid of importance for fat loss - “good coaches are really important for the bottom of the pyramid. For the lifestyle, and behaviour, and habit change that is going to keep you successful long-term.”Coaches act as a guide, especially at the beginning of the whole journey. They can help set up everything that might be important and effective in the long run.View this post on InstagramA post shared by Rebuild Health and Fitness (@rebuildhealthandfitness)Build your foundationThe foundation is simply working on the most basic things such as lifestyle and behaviours and habits. And that is exactly what coaches and nutritionists can help out with.“If you’ve tried to diet multiple times before, it may not be a good time to diet,' says James. 'You should always, through this next stage, be trying to improve your lifestyle, your habits, your behaviours, so, you can stick to it longer.”Tracking – the beginning of dietingThe first thing to do is to take some measurements, weigh yourself, and take some photos of yourself. James says that there is no need to measure every single bit of your body. He suggests four main measurements, “one of them is your waist – the thinnest part of your stomach. The other is your belly button because that doesn’t move. The other one is your nipple line for your chest. And [lastly] the biggest part of your bum – your hips.” Sean adds, “don’t squeeze too hard, just pull [the measuring tape] around firmly. Keep it there for a few seconds where you take a few breaths.”If you choose to weigh yourself, you should weigh yourself every day. Maybe in the morning, after using the washroom, or at night before bed, so that it’s exactly the same routine every day. At this time, you should also be tracking your food. The ideal thing to do is to track your daily calorie intake and ensure that you’re weighing yourself every day. After a week or two weeks, you will start noticing your food averages and energy balances.James states: “Say if I’m eating an average of 2000 calories every day and am maintaining my weight, that shows to me that 2000 calories are probably around my ‘maintenance’. If I am eating 2000 calories per day and am gaining some weight, I am probably in the ‘surplus.’ And obviously, if I’m losing some weight, I’m in the ‘deficit.’” And that means that if you notice that you’re in the maintenance category, you would take off some calories from your everyday intake and move towards a deficit, which would put you on the right track. And then you repeat the process. Calculating ideal calorie intakeOne of the ways to calculate how much you should be eating per day is the Harris-Benedict equation. It’s quite easy. You can just look it up on google, put all their information in, and it will calculate and give them their Basal Metabolic Rate (BMR), commonly known as metabolism. Another way to go about finding the BMR is the Mac method by Martin Macdonald. For females, it is the bodyweight multiplied by 22, and for males, it is bodyweight times 24. Once you have this value, you just multiply it by your physical activity level. If you are sedentary, your physical activity level is about 1.1 to 1.3. In lightly active jobs, such as coaching, the level is about 1.4 to 1.5. And for tradies and heavily physical workers, it’s 1.6. Therefore, you find your BMR, multiplied by your physical activity level, and that will give you an estimation of your total daily energy expenditure. James says, “in a perfect world, I’d have everyone spend a month finding their true maintenance. Because then it makes dieting a lot easier.”It is also extremely important to have at least some level of physical activity. This also becomes easier once you find something you enjoy doing. Keeping a track of daily steps can also be useful. About 7,000 steps per day should be a minimum from a health perspective.Protein intake“For those who are looking to lose weight, we want to make sure that we are able to maintain as much lean muscle mass as we can. We don’t want you to get to this skinny, weak little creature,” says Sean.Australia in general has pretty low protein. It is important to have a high protein diet for not just muscle mass, but also for ensuring that you feel happier, feel full for longer, have better immunity, and for other general health. This even includes things such as your skin and hair. “[Protein] is the key macronutrient for health,” emphasises James. The minimum protein amount to be on for a base level of health is 1.2 grams per kilo of bodyweight. James recommends that people try for about 1.5 to 1.6 grams per kilo of bodyweight. Ideally, you should be looking to go more, if you're looking to maintain muscle mass while dieting, try to aim for 1.8g. But of course, it will depend on the total number of calories you’re eating too. The higher the calorie count, the easier it is to eat more protein. Fats and carbohydratesRoughly 25% of your diet should be made up of fat. Fat is important to help balance hormones, vitamins, and minerals in your body. The majority of people will get 25% without thinking too much about it. The carbs can fill in the rest. Fats and carbs can variate in quantity in the total diet; however, it is extremely important to have protein as a constant. As James puts it: “Calories are king, and protein is next in line to the throne. And then there’s fats and carbs.”If you need assistance on your health journey, contact us to learn how we can help with a free consultation.

Muscle Nerds: Hypertension, The Silent Killer and How The Fitness Industry Can Help

Tue, 08 Jul 2025 23:20:33 GMT

Hypertension is a rather common condition that is given much less importance than it warrants, considering how dangerous it can be. Commonly known as high blood pressure, hypertension is also known as the ‘Silent Killer’ because it is an asymptomatic disease. If the heart is beating too fast, or not beating right, it may cause a heart attack which will further cause many other problems.The Muscle Nerds, Luke Leaman, and Zoe Knight joined Rebuild Health and Fitness, to discuss hypertension and why it is so important to be aware of it.The importance of being awarePeople don’t seem to give hypertension enough importance, Zoe and Luke explain, particularly coaches. It is important enough as a trainee, but even apart from that, if your immediate family members have hypertension, you should be aware of it and get it checked once in a while.Zoe says trainers need to pay special attention to hypertension.“You have so much influence over someone’s blood pressure. You can either drive it to exacerbate it or you can [help] lower it and put them at less risk of morbidity,' she explains. Blood pressure naturally rises as you work out, but if the trainer or the client is not aware of what’s happening to the blood pressure, it can endanger the client. Awareness of hypertension is especially important for those who lift heavy weights. “I saw a guy stroke out doing decline sit-ups,' says Luke. 'He’s doing his sit up and he’s like ‘oh man, I’m getting a migraine, my head hurts.’ And the trainer goes, ‘well, you only have three more reps.’ And [after] a couple more reps, he stroked out. It killed him.”Hypertension and weightliftersWhen you put more pressure on your vascular system, this increases the likelihood of hypertension - if you lift weights above 80% of your max rep.For someone whose blood pressure is already above average, working out way more than their body can handle makes it much worse. That could mean that you could get a stroke very soon or they could go on for a while without anything happening.Hypertension and doctorsTrainers should consistently ask their clients whether they have been cleared by a doctor and whether the client knows they have high blood pressure. However, a doctor can only do so much. About 90% of the time, diagnosed hypertension does not have a discernible cause Zoe explains. 'They just give the patient pills to manage it,' she says.'But people tend to not eat the pills at all because it’s asymptomatic; they have nothing in daily life that affects the high blood pressure. And when they start taking this medication, they have all these side effects - which is why they just stop the medication completely.Doctors also aren't typically trained in lifestyle medicine, which can create additional strain. “They’re not trained in nutrition, they are not trained in training,' says Luke. 'So, it’s going to be up to us, in the field, to actually understand that stuff so we can work with a doctor and help get the patients healthy enough where we can limit some of these side effects, and eventually, the doctor might even take them off the medication because they are regulating it so well.'We need to make a situation where doctors feel comfortable sending their patients to specific trainers who understand what’s going on and they can fill the gap that the doctor doesn’t have the time or knowledge to do, that way they can actually save people’s lives.”Blood pressure in numbersNormal blood pressure, also known as normotension, should be below 120/80 they explain. The perfect blood pressure is 115/75. Hypotension is low blood pressure and is usually below 90/60. Luke states that while men tend to be hypertense, a lot of women tend to be hypotensive. Prehypertension is above 120/80 and below 130/90. It is easy to work with. You just need to add a little bit more potassium-rich food to your diet; eat more plants, and cut some salt. Stage one hypertension is from 130/90 up to 140/90. At this point, it starts to become a point of concern. When you’re 140/90 and above, you’re in the red zone. That’s dangerous and that is when you need to take a break from weights and do a big block of aerobic activity. Once the blood pressure goes over 180/100, they just simply need to go to the doctor as soon as possible. Exercises to manage blood pressureSimply put, the more muscle you utilise in any exercise, the higher it’s going to elevate your blood pressure. The exercise that raises the blood pressure the least is a bicycle.Stretching can be a really good, valuable one because it doesn’t seem to raise blood pressure but it does increase glucose sensitivity. It reduces insulin, increases proper insulin management, and reduces pain (pain can raise blood pressure). Luke says, “there are certain specific ways to do it, and it is imperative to not overdo it. Easy, fun stretches that are not too uncomfortable.” Sodium and PotassiumWhen it comes to managing sodium and potassium intake, Luke says that it is super important to track, especially with new clients. He talks about an app that provides a graph that shows the ratio of sodium and potassium intake of the client. Salt makes a huge difference, so how much you’re putting in your food will affect your sodium levels. Adding potassium-heavy foods to the diet helps reduce sodium intake if that’s required. Using substitutes for salt also improves sodium levels. While most substitutes for salt aren’t really good, Luke says that “one such substitute is seaweed, and that helps in lowering blood pressure. It also pumps up potassium. And it tastes like salt.” Dehydration is also often a big issue. When James asks about it, Luke says, “most of the time, people just don’t drink enough water.” However, if your sodium levels are too low, it can also cause dehydration. The ideal potassium to sodium ratio is 1:1. Up to 4:5 is manageable.For an athlete though, things can be slightly different. If you’re actively training, you’d be sweating out five times the amount of sodium as compared to potassium. Then, it’s worth adding more salt into your diet, as long as you’re tracking your blood pressure and it’s not rising.

Are You Measuring Your Progress Or Are You Just Guessing? Why Tracking Is Key

Tue, 08 Jul 2025 23:20:33 GMT

Tracking your nutritional intake or your weights and workouts will give you the power to manage your output and intake. It gives you something to look back on, a figure to compare future results with, and generally provides a very organised feel to the situation you’re in.Similarly, when trying to achieve a certain body goal, be it to lose weight or to gain muscle, there’s no doubt - tracking data is immensely beneficial. And while the boys have discussed ways and benefits of losing weight without tracking calories, it also goes without that measuring your progress is equally advised. James and Sean touch on the importance of tracking data, progressive overload, and the number of steps you get in. They look into different ways in which you can track your progress and how important that first step is towards your dream body.“There are plenty of metrics to record. If you’re looking to take things up a notch, then start recording something. How do you know if you’re getting better at running a 5k? Time it,' says James. Progressive overload in trainingComfort doesn’t get you anywhere – there needs to be a certain level of discomfort associated with anything that you do if you’re looking to make some progress in your training at the gym. “If you want to get a better anything, you must have a level of progressive overload to it,' says James. Progressive overload is increasing volume in a number of ways, including increasing load through weights lifted, time under tension, tempo or added rounds, reduced rest or additional training sessions. Kramer et al (2002) write: “Progressive overload is the gradual increase of stress placed on the body during resistance training. In reality, resistance training is only effective for improving health and performance if the human body is continually required to exert a greater magnitude of force to meet higher physiologic demands. Thus, a gradual increase in demand of the resistance training program is necessary for long-term improvement in muscular fitness and health.'This enables members to build up strength over the weeks, gradually increasing the load without overloading or injuring themselves. It’s a scientific methodology that is proven to be effective and ensures our members get the most out of every session, see results at the end of the cycle while still being able to maintain proper technique. 'You can't do it any other way actually - it's not like this is just our opinion, it’s a fact. If you want to get stronger or you want to build more muscle, you must have some level of progressive overload and that can come in so many different ways. You need to understand, it needs it,” explains James.This overload must be tracked so you know you’re progressing, otherwise, you’re only guessing your results. Keeping track of your progressBlindly hoping that you're making progress can be detrimental whether it's for a lift or calorie intake. You will likely make far greater progress by inputting your data, as James says 'What gets measured gets managed'. This is why, regardless of the method you choose, it’s best to keep track of it be it through weights lifted, calorie counting, pictures of your progress, measuring yourself, or through keeping track of your steps.Tracking in nutrition Though the boys believe that tracking your calories and macros shouldn’t be something you do long-term, they do, however, understand the importance of it for a short while to educate you on how much of what to consume, until you get the hang of it. This way, you can actually learn about food composition, macros, and calories. “Even with protein, we can measure these things,' James says. 'If you want to stimulate muscle protein synthesis (the build and repair of muscle mass), you need between three to six portions of protein per day based around 0.3-0.5 grams of protein stimulate growth. If I'm not measuring that, then I don't know what I'm getting. 'And even with muscle protein synthesis, you need 0.3 grams per kilo body weight to stimulate this. Some people that are heavy may have a protein shake and think they're doing the right thing but they're not getting enough protein to stimulate growth and repair so now they're just having protein. Where that extra little bit may have made all the difference to it, and you wouldn't know unless you were tracking it accurately.'StepsFrom a nutrition standpoint, it’s clear that those who move more, lose more. Even the most successful clients in terms of achieving body goals are those who move the most, the ones who get higher steps. “I think it's like after 7,000 or 8,000 steps, there’s no further health benefit but it would be beneficial to your expenditure,' he says. 'So, it gets to a point where it's like 10,000 is better than 9,000, 11,000 is going to better than 10,000.”Body measurements and photosWhile it seems simple, it's also crucial. But while it’s simple, there’s also a margin for human error when it comes to weighing machines, taking measurements, or photos, which you should be prepared for to avoid disappointment. You could pull the measuring tape too tight one day, could be standing in bad lighting, or could have done anything different that brought about slightly different results but what matters most is that over time, you’re collecting data. It allows you to keep your progress in check, see what works for you and what doesn’t, and make changes accordingly. Doesn’t matter where you startNew skills don't come easy. It takes time and effort, but the reward is always fruitful, same as is with tracking your progress.Sean explains that tracking will feel uncomfortable in the beginning because it’s so new to you. “I think the biggest thing that people struggle with is just introducing a new habit,' explains Sean. 'For anything you introduce, there's going to be a period where it's going to feel uncomfortable because it's a new skill, so at the very least, just pick your lowest barrier to entry. 'When we talk about these sorts of tracking methods, whether it's downloading an app, getting a journal, photos, measurements, whatever, something is always going to be better than nothing and it can sort of open the doors for you to do other measurements down the track. And just remember, it doesn't matter where you start, as long as you're progressing. It doesn't matter where you start.”

Our Coaches Coach Which Is More Than Just Demoing Movements

Tue, 08 Jul 2025 23:20:33 GMT

Our coaches coach during group fitness classes. We aim to educate you on the why and purpose behind every session, every movement, the stimulus we are trying to achieve, it's all thought about while the program is created. Our fitness coaches create a safe and enjoyable environment to train in. Rebuild's coaches take into account your lifestyle factors, history, your mental health and will understand what makes you tick. We are not trainers. We don’t just demo a movement and leave you to figure it out for yourself. We don’t just yell out motivation and how much time is left on the clock. We don’t pretend to be DJ for a class or film the whole session. If you want to experience what it's like to be coached and thrive in an amazing environment with great quality coaches rather than just be trained and shouted at. Come down and check us out and experience the difference for yourself.

Rebuild Health And Fitness Is Child Friendly With A Dedicated Children's Area

Tue, 08 Jul 2025 23:20:33 GMT

Based in Wynnum West, Rebuild Health and Fitness gym offers a family-friendly facility with a dedicated children's play area so parents can work out knowing their children are safe and comfortable. The play area is in front of the gym floor so you can see your children while you're working out, but they're secure in a fenced off area. Rebuild Health and Fitness has dozens of busy parents training at the gym, looking to get stronger and fitter, all while juggling the requirements of a family.There is no charge to bring your children to the gym, it is included in your membership, and you're welcome to have a pram or baby seat on the gym floor, provided the child is secure. If you want to know more about Rebuild's family-friendly ethos, get in touch!

Recipe Books To Help With Tracking Your Calories And Macros

Tue, 08 Jul 2025 23:20:33 GMT

Here at Rebuild Health and Fitness, we want to make life easier for you - from gym training to nutrition. Which is why we've got several recipe books with all the calories and macros outlined for you, there's even a barcode so you can scan your meals into MyFitnessPal. We have an ebook per month released, called Rebuild Your Nutrition with 25 wholesome recipes for you to try out. These are in PDF format and have everything itemised to make life easy for you. There are vegetarian options, high protein options and something for everyone for every meal. There's plenty of recipes for breakfast, lunch, dinner and snacks! From a protein breakfast roulade, to tofu scramble or a chipotle feta tray bake - get 25 delicious recipes to try out in the kitchen. Download the recipe books now for free and get cooking and tracking! Here's book one. Here's book two. Here's book three.

6 Reasons You're Not Meeting Your Physique Goals

Tue, 08 Jul 2025 23:20:33 GMT

You might be working hard at the gym, day in and day out and failing to see the results you're after. You feel like you're eating well, you're performing well, but it's just not translating to aesthetics. Here are some reasons you might not be reaching your goals. 1. You socialise at the gymIf you just use the gym as your break from everyday life that's fine, but if you have goals related to performance or body composition you need to be present and put in the work. When you're lifting, or working, you should be focusing, not chatting. We admit the gym is a good place to connect with people, but there's a time to chat and a time to focus - know the difference. 2. Your choice of exercises suckFor example, let's say a dude wanted nice plump firm ass. The best strategy would be to train them progressively twice a week with a variety of compound and isolation movements. Another good strategy would be to do a bunch of body weight hip thrusts and lunges several days a week. A very poor strategy would be to perform yoga or train like a distance runner? thinking it will grow your butt. By introducing the correct exercises, you'll see far greater results. 3. You have incorrect form or don't use full range of motionTake the time to do things right. Poor movement standards or quality will not only open you up to injury but you'll also see lower results in your physique. 4. You don't eat enough protein Protein is literally the building block for our muscles, so if your goals are to improve body composition, whether that be gaining muscle or losing fat, consuming adequate protein is essential. We've spoken extensively about the importance of protein - and how it helps. 5. You don't follow a good program or any for that matterIf you're not following a good program - you likely won't see results as quickly, or the kind you want. Without the ability to progressively overload you will never reach your long term goals - you need to be loading up at the right times, knowing when to rest, knowing how to increase and strategise - all of which a good program can help with. 6. You don't get enough sleepSleeping is the most anabolic thing we can do, remember its not the training session itself that elicits change but your bodies ability to recover and adapt to new stimuli and sleep plays a critical role in that. I can't stress that enough. You can literally look better by just sleeping better.Be consistent. Good things take time to achieve, be patient, keep showing up and put in the work. Don't jump from program to program after a week or two, find a coach or a program you trust and stick it out.

Thermic Effect Of Food: What It Is And How It Works

Tue, 08 Jul 2025 23:20:33 GMT

Throughout the Rebuild Health and Fitness podcast, and online, we often discuss the thermic effect of food, when pertaining to nutrition information, calorie deficits and body composition. But what is the thermic effect of food? And how does it work? What is the thermic effect of food (TEF)?Technically speaking, it refers to the amount of energy your body takes to absorb, digest, and metabolise the food you consume. So, when you consume calories, some foods are harder to digest, therefore your body expends more energy in the process, the thermic effect of food. A calorie is a calorie. A calorie is a unit of measurement for food energy. By definition, it is the amount of heat required to raise the temperature of 1g water by 1°C. This is measured through a bomb calorimeter.Just because a calorie is a calorie does NOT mean all foods are created equally Some foods have higher or different nutrients, some have a higher energy density. For example, an apple is high nutrient, low energy, whereas a lolly is low nutrient, high energy.Fat loss, maintenance, or weight gain comes down to energy in versus energy out. If you want to lose fat, you need to create an energy deficit. Keep in mind, however, this does not translate into all calories being the same.Eating 2000 calories of donuts and 2000 calories of chicken will not give you the same end result even if you’re in a calorie deficit. Why? In simple terms, it takes energy to digest foods. Some foods have a higher thermic effect, meaning you can create a bigger deficit eating certain foods. The thermic effect of food differs with different macronutrients and protein has the highest thermic effect. So, if you ate 2000 calories of donuts and 2000 calories of chicken, you would create a bigger energy deficit eating the chicken because of the thermic effect of the food.That being said, the overall energy is what is most important. So even though you could eat anything at all and lose fat, you can make it easier by focusing on what you are eating. To summarise: A calorie is a calorie.Not all foods are created equallyCalories in vs calories out is the most important factor for fat lossSome foods have a higher thermic effect, which helps create a calorie deficitThe amount of calories you consume will dictate what you weigh, the quality of those calories will dictate how you feel

Lunchtime Classes Added To The Schedule

Tue, 08 Jul 2025 23:20:33 GMT

Want to get in shape during your lunch break? Good news! Rebuild Health and Fitness in Wynnum West has added lunch time 30-minute classes to the schedule. The classes will be a fast burn, getting the most out of your lunch break. These will begin from July 25 and include a high intensity workout with some accessory work. They will be on Mondays, Tuesdays and Thursdays at 12pm.We have showers at the gym so you can get right out the door to your next meeting. Members can book their place via Wodify, or you can get in touch to learn about our lunch time membership options.

What It Means To Be Truly Evidence-Based - And How To Sniff Out Poor Research

Tue, 08 Jul 2025 23:20:33 GMT

People are always quick to use phrases such as “evidence-based” or “I did my research” or “I read a study.” And once one of these phrases is used, the listener never really questions what is being said. However, as a listener, it is more important to question what the said evidence is like, rather than questioning if there is any.Andy Bell is a PhD candidate who works in paramedicine and teaches at Griffith University, he spoke with Rebuild Health and Fitness coaches James and Sean about what it means to be truly evidence based. Together, they discuss the understanding of a truly evidence-based approach, its importance, why it should be used, and what should be looked for. Questioning the Expert and BiasesAndy explains people have the tendency to think that if a person is right about one thing, they’re probably right about everything, and that can be a dangerous outlook to have. He says he thinks that the idea of “expert” needs to be avoided. While some people might have detailed information on one topic, no one knows everything. In fact, the more you know about one particular thing in depth, the less you know about everything else. Because there’s only so much a brain can take it. Andy says, “there’s a reason why [everyone in health] are specialties. There’s a reason why you don’t go to your GP to get your dentistry done. Because it would be a nightmare.”And so, it is always important to have a critical approach, even when listening to an expert. Good experts are actually willing to be questioned, they are happy to be proven wrong if the result is actually helping the research of the subject at hand. The best teacher is an eternal student.“If you’ve got someone who’s inflexible of thought, you should probably be weary of them,' Andy says. Additionally, biases tend to rise from people choosing to listen to a particular kind of “expert.” People pick up one particular study, or one idea that fits into their existing mindset. Social media enforces this form of creating biases when someone starts off like that, and then they get a bunch of followers that believe the same one tiny thing which is probably not even correct to begin with.To this idea, James responds with, “that’s just confirmation bias, right? Like, ‘here’s my belief and now I have this other person saying something that I believe in and therefore, that must be true.”Andy goes on to explain that “the hardest part is to recognise that there’s no such thing as objective truth.”Every experiment or research that starts with the aim of finding results or proving something is already “biased” in the beginning because there will always be some parameters against which the results are being judged. And so, it is important to remember that even a fact is not exactly plain old truth. It is just something that hasn’t been disproven yet.James says, “I think it’s really important for people to understand [that] people who actually believe science also have biases. 'And people who believe they don’t have biases, as in they’re purely open to anything, are being untruthful. For most.” Pros of being evidence-basedJames introduces the pros and cons of being evidence-based in the fitness industry. He says that some of the pros are that it augments the results you will get your clients, increases the likelihood of good results, it protects the client, it protects you as a human being, and it separates you from the hobbyists.If one assumes that the appropriate evidence is being worked with, Andy says, “effectively, what this type of evidence can do is it can give you a better chance of producing a better performance, in whatever it may be. Whether or not it’s their training, whether or not it’s nutrition, whether or not it’s other aspects of fitness journey.” Cons of being evidence-basedOn the other hand, some of the cons are how lack of evidence is equated with lack of effectiveness, questionable ‘evidence’ generated by industry, abuse of the term, it’s time consuming, and less profitable. There’s also the consideration of what the source was, and how much the person actually researched. The Hierarchy of quality of evidenceWhen asked about what to look for in evidence, Andy talks about how the quality of evidence can be considered a sort of pyramid, with a hierarchy.'So, the bottom line, the least reliable is in fact your ‘expert.’ Then you start moving up [the pyramid] through different types of studies, like cohort studies. And the bigger the cohort, the more accurate it’s going to become.“Then you’re going to start moving up into things like random control trials. So, now, you’re really starting to like drill into the methodology of the science and things like that. And then at the top you have metanalyses.”Andy then adds, “A metanalysis is a systematic review where they’ve brought together a number of other studies on that one thing, and they’ve analysed all of the data in together and they’ve drawn their conclusion from a bunch of studied data.”Most regular people don’t want to be reading a metanalysis. So, the most common thing people end up doing is either going through cohort studies or listening to the expert. Therefore, we come back to the importance of making sure that the person you are listening to is actually researching as well as possible. Applying an evidence-based approach to fitnessThe two types of analyses usually conducted are quantitative and qualitative. Quantitative analyses work with number and statistical data and those are analysed to draw conclusions. Qualitative analyses, on the other hand, use people’s personal experiences and feelings and emotions to draw conclusions. Quite often, a combination of both is used. It is important to note that subjectiveness is just as important as numbers in context.Taking this into consideration for various research related to fitness, it is significant to consider how everyone has different body types and therefore, the same rules of eating or working out cannot to be applied to everyone without inflexibility. For example, the body of someone who has a lot of muscle will react to the same amount of food much differently than a body that does not have as much muscle.At the end of the day, evidence should inform practise, experience should shape it.When listening to experts, one should critical think about what the experts are talking about. Andy says, “if they are producing content which is all flesh with no real context, you know, the whole thing is focussed on the aesthetic. So, if it’s all about their abs or if it’s all about the way their biceps [look], then that’s probably a no for me straight away.”“Another thing for me was like specifics, absolute specifics,” James adds. When reading up things online, or on social media platform, one should look out for the references. If all references in an article come from websites that end with .org or .com, then chances are that someone is pushing you to check it out because it will eventually profit them.These references are usually paid content so it’s worth being dubious of them, Andy warns.View this post on InstagramA post shared by Rebuild Health and Fitness (@rebuildhealthandfitness) Working with evidence for the general populationOf course, reading metanalyses or going through detailed research papers can be extremely difficult for the general public. There is a lot of information available on the internet, and it’s all an information dump and is very difficult to sort through what’s relevant.It’s definitely worth looking for easier platforms though which information can be consumed. Andy and James talk about how social media can be used as well. It is just extremely important to apply a critical approach towards it and think of all the things that might make them a reliable source.When asked to summarise the main things one should look for, Andy says “you start thinking about ‘is this person someone who is legitimate in that field’? and [that is basically] a combination of qualification and experience. It’s not one or the other, it’s both. Then, you look at the way they deliver that information.”Added to that, it is important to look for where they are getting their information as well.If you want help understanding evidence or research, get in touch team@rebuildhealthandfitness.com

The Importance Of Personal Growth

Tue, 08 Jul 2025 23:20:33 GMT

As we get older a lot of things change that aren’t always within our control and I see a lot of people just get ‘stuck’ with where they are at in life - writes Coach Sean. But the good news is no matter what stage of life we are in will always have the ability to grow as people.I love the saying little by little, little becomes a lot, I preach it a lot to my clients and it is something I try to embrace and live by to help me grow as a person. As personal growth is something I have really come to value and thoroughly enjoy the rewards that come from just trying to be a little bit better.I believe personal growth is so important because it gives us the tools to adapt and thrive in an ever changing world. If you want life to get better as you get older, you’ll need to become a better version of yourself. Simple.The importance of growth goes far beyond just trying to polish our ego. It’s vital if you want to live a happy life. It’s also the key to success in every single area of the human experience.Personal growth is important if you want to have:-Healthy, loving relationships with yourself and others-A baseline of happiness, positivity, and wellbeing-Greater resilience-Career success-Long-term financial success-Motivation and productivityThere’s nothing more important than your growth as a person.But how do you start?Keep the changes you make simple, for example you might aim to go to the gym an extra day per week, or read 5 pages of a book every day, start a new sport or a mindfulness practice. These are small changes that can lead to a snowball effect of changes for you down the track.For me personally reading more has led to my biggest growth over the last few years in business, in life, it has allowed me to think differently which has in turn led to more and more growth opportunities.Nothing in life is ever fixed, you just need to find the tools to help you grow and little by little you will.

Weight-Gain And Holidays: How To Balance- By Coach James

Tue, 08 Jul 2025 23:20:33 GMT

I’ve just got back from visiting Wales, for a whole month - after not seeing loved ones for three years due to covid, a story many can relate to.The trip was good for the soul. It was needed more than I ever imagined and it really was possibly the best all-round month of my life.During this month we spent so much time together as a family. A lot of my friends now have children I had never met. As you can imagine, it was a lot of food, alcohol and plenty of good times.Being a health seeking person but also someone who preaches balance, it was great for me. I trained 3 or 4 days per week, had smoothies, ate balanced meals where possible, ate protein in pretty much every single meal. These are my habits, they are inbred into me.But the ‘good’ did not outweigh the ‘bad’ I put this in quote marks because good and bad are subjective. The whole month was good in a holistic sense.I gained about 1.5kg. It doesn’t seem like a lot when you look at fluctuations (I fluctuate about about 2.5kg a day) but over all around 1.5kg of body fat, 100% fat. Was I trying to gain weight? Not really. Did I care if I did gain some body fat? Not at all.People are so worried about gaining fat, it’s frightening really. People see fat gain as the worst thing that can happen?! Bullshit. It’s fat, it can come and go.If you are having a big weekend, a holiday or an extended break and having a great time in the process, don’t stress. Enjoy it. Do the basics that make you feel great and have a great time.The problem is when people are trying NOT to gain weight, gain weight and dislike what they are doing in the process. This is where problems can lie. Hating what you are doing and gaining when you are not looking to.Go into your breaks with an open heart, be wholesome, enjoy your life. There is more to life than dieting 24/7. You deserve more than that.No one has ever been on their deathbed and said ‘I wish I dieted on my holiday when I was in my 30s’Make memories, enjoy yourself and do what YOU need to do to make you HAPPY.One hot day doesn’t make a summer.

Why You Shouldn't Come To Rebuild Health And Fitness To Burn Calories

Tue, 08 Jul 2025 23:20:33 GMT

By Cait“I’ve only burned 200 calories in my workout,” I moaned to James.“Never say that to me or in this gym again,” he replied.It has taken me a long time and a lot of effort to reframe my mindset. To get out of the thought process that I’m trying to train to burn calories/lose weight, there are healthy/unhealthy foods. Still, after training at Rebuild for nearly two years, working with some of the best minds in the business and working myself on my thought patterns, I still struggle.And lately I’ve gained a few kgs, thanks to injuries and poor nutrition choices, bringing back the wrong kind of mindset.So I’m trying to remind myself.James and Sean told me – if you celebrate weight loss as a victory, does that mean that weight gain is a failure?Not really.I’m stronger than I’ve ever been. I’ve done CrossFit for six years, and it was only this year that I got my first pull up and first toes to bar. I’m lifting heavier and better than I ever have before, and I’m happier than I ever was before, and I’m a bit heavier than I was before – so what?Sure if you have body composition goals, it’s nice to reach them, but at 85kg I wasn’t happy, 65kg I wasn’t happy and being at 75kg didn’t make me happy – so maybe a weight goal isn’t the answer?I was a lot happier when I got my first pull up, bested my power clean record or finished a workout RX that I had previously scaled than when I dropped a few kilograms.It’s not an easy mindset to change, it has taken me a long time, and I’m still working on it.I have to be reminded of it often – and called out on my mindset sometimes.But I appreciate that in a place like Rebuild – that is the point, we don’t talk about body composition, or celebrate how many calories you burned in a session – and I think that’s really fucking important.Come to change your body composition, fine. But once you’re in here, you’ll see it’s so much more than that. There are so many other things to focus on, and that’s pretty special.

How To Overcome The Guilt Of Working Out As A Mother

Tue, 08 Jul 2025 23:20:33 GMT

By coach VickyMy love of group fitness first came about when I joined an outdoor Bootcamp back in 2007. I’d just relocated to Sydney from the UK, so it provided me with more than just an opportunity to exercise, it gave me a community of people to workout with and develop relationships with.Because I loved it so much, I took a leap of faith and left my full-time job to become a Personal Trainer. I qualified with Cert 3 & 4 in Personal training and launched my own outdoor group training business. They say “if you love what you do, you never work a day” and this is exactly how it was for me. Working with people to feel better about themselves, helping to work towards goals and watching them achieve them is such a great feeling.In 2015 we were on the move again, relocating to Brisbane, this time with a baby in tow, my son Jack. Soon after this number 2, our little girl Matilda arrived. I struggled to find a gym that felt right for me, that is until I found Rebuild Health and Fitness. The idea of CrossFit was pretty daunting at first. Would I be strong enough? Was I fit enough? But, once I joined none of this mattered, it instantly felt like home.Five years later, my love for the place has grown so much that I’ve taken another leap of faith in myself and become a member of the amazing coaching team. I believe in everything Rebuild stands for, so it just makes sense (as daunting as it is). I’ve recently completed my CrossFit Level 1 trainer course.I believe that the best hour of a person’s day should start when they walk through Rebuild Health and Fitness’s door. I’m here to help them feel good about themselves. Share their wins every session. Encourage them to achieve their goals, no matter how small they may be. And to celebrate them!I especially know how hard it is for mums to have that time to themselves, and to have mum guilt when they go to the gym. I believe it is important to set the right examples for our children, to be active, have a healthy body image, and have a good relationship with food. I can help with that and make a difference in someone’s day; that’s the best part of being a coach.

Hip Replacement And Staying Positive: Coach Sean

Tue, 08 Jul 2025 23:20:33 GMT

I’m 30. I need a hip replacement on my right hip. Why has this happened? not 100% sure but I think it boils down to genetics, a bit of bad luck and a love for sport. I first started noticing I had hip issues in 2015 where I had to have surgery on both hips to help fix up some impingement that was causing me a lot of grief when playing rugby. Whilst that helped temporarily and I was able to get back to rugby and training I was never fully the same. Today, I can’t run, I can’t squat, I can't even walk pain free. I can't honestly even remember the last time I wasn't in some kind of pain.I’ve almost gotten used to it. And as the list of “can’t dos” continues to grow little by little.I know I could let it get me down, and it certainly does from time to time, but I know and quickly realise what’s most important to me in the long run. And to me that is being as fit and healthy as I can be not only physically but mentally too.If I can’t squat anymore or run, fine; I'll bike and bench. I’ll continue to box. There is so much that can be swapped out, which allows you to still get fitter, stronger and most importantly healthier. I know the road ahead will be challenging but come May next year I'll have a shiny new hip which will give me some new challenges and opportunities to face but in the meantime I’m LOVING what I can do and performing as well as I can. For those perhaps in a similar boat to me remember STOP doing things that hurt because you think it’s the ONLY way. The goal of health is a lifelong investment, yes sometimes the cards we are dealt suck but I stay motivated because I’m not afraid to change. There will always be opportunities for growth we just have to find a way forward rather than give up at the first sign of trouble.

Olympic Weightlifting And Overcoming Injuries: Coach Ahrie Jerred

Tue, 08 Jul 2025 23:20:33 GMT

I love Olympic weightlifting. I recently competed at an under 23 national competition in Perth. Unfortunately in my last clean and jerk, I went for a personal best of 145kg but felt a pop in my left knee as I caught the barbell. There was no pain during the lift; I got my 145kg PB. After I walked off the platform, my knee was sore; I knew I had injured it. Once back in Brisbane a physio confirmed it- I have a meniscus tear. Fortunately for me there is a high likelihood of full return to Olympic lifting. This experience shook me, I am a person who was taking preventative measures to not get injured. It triggered thoughts: should I be doing Olympic weighting? Maybe I am not good enough? What am I doing this for? Has all this time I spent on this sport been wasted? I’m sure many of you can relate to these thoughts when it comes to any area of life, where something doesn’t go the way you wanted it to. This is not the first time I have been injured, I have broken my left arm 3 times and had to go through a lot of rehab in the process. From previous experience it has highlighted the amazing ability the body has to recover and return to sport. Though those questions were tough to think about, I view them as a blessing. It has reminded me why I started weightlifting. I started because I love the expression of power & mobility from the body. Many of you may have injuries and become frustrated with the lack of progression. Everything is an opportunity. With my knee injured I have more time to focus on study, I can work on strengthening my upper body, I can spend more time with friends & family; but I will return to the sport I love. Injury and pain are not always the same, my knee hasn’t hurt much during rehabilitation but if I become negative about life them my pain would be far greater. Your mental state in how you handle these challenging times is very important. It ties into self identity, I remind myself I am a great and valued person because of who I am, not what I do. If I associate my self worth with weightlifting then when that is taken away so is my self worth. You are not what you do, you are an amazing and valued person and then you do things.

Leaving Your Comfort Zone: Coach Ata Ceviker

Tue, 08 Jul 2025 23:20:33 GMT

Six months ago I packed up my life and moved to Brisbane to work at Rebuild Health and Fitness. I left my life behind to forge a new path. It has not been an easy process. I was living in Turkey before I moved to Australia. When I came here, I left my family, my wife and my dog ??behind. I can say that this was the hardest part for me. I sold my own gym; I was a business owner before I came here. I sold my business because I wanted my full focus to be on where I was moving. When I think about all this, I can say that I not only left my comfort zone; I pretty much demolished it. Even though there were good people around me when I arrived, I was in a place I’d never been, with people I didn’t know and everyone spoke a different language - which I did not have full command of. I was no longer a business owner, but an employee.I've never been overly attached to my comfort zone, but it was still quite difficult to manage that much change. But at the same time, leaving my safe space and doing this job in a different part of the world in a completely different language has strengthened my self-confidence and my job, and I feel that it has taken me incredibly far, even in just six months. I'm still trying to get used to it, of course, but I feel happy. This may be the scariest thing I've ever done in my life, but I've never been afraid to make big decisions. That's how my college life started. In the same way, I started my own business, and then again, using these opportunities, I came to live in a different part of the world. Discomfort is where growth happens, that’s why I chose to do this.My advice is to leave your comfort zone at least once in your life. You will realise how much it has developed you as an individual, changed and strengthened your self-confidence. Knowing that you are brave enough to make such big decisions or knowing that you can achieve it will make positive contributions to you in all areas of your life.

Mindset And Barbells: How To Overcome Anxiety In The Gym

Tue, 08 Jul 2025 23:20:33 GMT

By Cait In 2020, I nearly died. That’s not an overstatement. I got horrendously sick while living in the UAE, I lost my job, medical cover and visa. I couldn’t get a flight to Australia because of the international flight lockout. I was stuck, sick, and had nowhere to go. I’d lost 14kg, I was emaciated, just short walks would get me out of breath. I remember whenever I’d drive past a gym or people enjoying their fitness, I’d well up, remembering how much I loved fitness and being healthy. It seemed so long ago. I was hospitalised in August 2020, with chronic kidney disease. Doctors didn’t know why. They ran every medical test under the sun. Turns out I had a benign tumour in my spinal cord and needed spinal surgery to remove it. When I got out of hospital, all I wanted to do was get back into the gym - I wanted to move. I’d been training at Rebuild when I was home on holidays each year so I remembered Sean and James and trusted them. I messaged Sean who got me back in the gym doing personal training to build my strength up. I remember my first class back. I remember getting frustrated trying to lift an empty barbell. It fucking hurt. I’d gone from 111kg deadlifts to struggling with an empty barbell. I tried again, but it still hurt. I welled up, battling a wave of emotion and frustration, realising how far I’d fallen. One of the coaches saw me getting emotional and came to talk about it. ‘Relax,’ he told me. ‘Cait stop looking at everyone else’s barbells, stop comparing yourself to your old scores. Think about it like this - you have kidney disease, spinal surgery, nine months of health issues on your barbell. That’s what you’re lifting, visualise it.’ And I did. It made it a lot easier. It was a moment of perspective about self-compassion that I still remember to this day.I still think about what’s on my barbell - what’s on it now, when I tore my MCL, when I have worked a crazy week, when I’m back after a week off because I’ve been sick. And I sometimes have to remind myself still, we all have our own shit, our own circumstances - so as long as we’re doing the best we can in that moment, that’s enough.

How Words Create Worlds And Why Physiotherapists Have To Be Careful How They Speak - By Lou Savill

Tue, 08 Jul 2025 23:20:33 GMT

I’m sure that I come across as pedantic at times when it comes to language. I’m picky about the words I use and not shy about disagreeing with those who are less so.In my profession, words create worlds. They can inspire change, instil fear and change the trajectory of a person’s life. Even when delivered with positive intentions, certain phrases and explanations can have a dramatic negative impact.Take this story from a woman with persistent low back pain from a qualitative research paper:“Basically all I’ve kind of been told to do by physios is to work on my core...I’ve been tested by various different physios, and Pilates, and I’m apparently ridiculously weak.... I had an abortion because I didn’t think I could have a baby. I didn’t think I could handle it...carrying it, and having extra weight on my stomach.”Or this builder, who consulted an orthopaedic surgeon for his low back issue:“[The orthopaedic specialist] looked at my back MRIs for a little while and turned around with a grin on his face and said, “You’re a builder, aren’t you?” and I said, “Yes,” and he said, “You’re [expletive], ha ha ha,” and went back to his computer again.... So, you know, I think that was his rather odd specialist way of breaking the news to me that I wouldn’t be working as a builder for very long.... Every time I felt a little bit wrong [after that], I started to sort of add it up in my head.”It makes me seethe, that the advice of health professionals can disempower to this degree. Social media is littered with examples of similarly damaging narratives around pain and injury. Fear sells and some practitioners have this down to a fine art. I am driven to do so much better than this, it’s what makes me tick.

Rebuild Workout With Friends

Tue, 08 Jul 2025 23:20:33 GMT

We don’t do ‘free trials’ or try before you buy classes. We don’t just let anyone into our gym, join our community and be in our classes. You might think this is strange but it’s a conscious decision we’ve made to protect our membership base. You see when people do free drop ins or trials, they typically aren’t familiar with our coaching style and require far more time than anyone else on the floor - this detracts from our members’ experience in class. We want to make sure everyone is ready and comfortable before coming into class, we want them to understand Rebuild. But as a one off, we’ve decided to open our doors to the public for a class, so Wynnum can come join us and see what makes us Brisbane’s best gym. For this workout there will be options for all skill levels, we’ll have plenty of coaches on the floor and a few giveaways too. You gotta sign up though if you want to come! Come and see what all the fuss is about… It’s real.

Starting A New Journey: Joining Rebuild

Tue, 08 Jul 2025 23:20:33 GMT

It has been just over a year since I joined Rebuild, but it feels like I have been here a lot longer. I had no crossfit experience coming into the gym, so it was a learning curve for me. What the hell is an EMOM?! Haha. Sean and James saw I had good knowledge of Olympic lifting, I’m studying exercise physiology and I have a can-do attitude, so they took me on and showed me the ropes. Literally; they showed me how to climb a rope. It was quite scary for me to apply to Rebuild, I felt like I needed a new job. I am sure many people can relate to feeling a sense of loyalty and security in a job they may like but not love. That was how I felt in my old job, I enjoyed it but deep down I knew I wanted something new. I think it’s good to do things that scare me and before I knew it, Sean and James interviewed me and I was in the Rebuild family. Quitting my old job was difficult; my previous boss took me from a beginner and helped me grow into a very good coach, I will forever be grateful to him but I was ready to leave the nest. Studying clinical exercise physiology has helped in developing my knowledge as a practitioner but as many people will know, the real world is quite different to university. Working at Rebuild is an amazing place to work on my real world skills, helping people and communicating ideas to improve someones performance or decrease pain. Situation like this can be hard, you feel like you should stay where you are but you know that you need to spread your wings and move to new places.

Toutai Kefu: Why Resilience Is Important To Team Building

Tue, 08 Jul 2025 23:20:33 GMT

One of the greatest number 8s Australian Rugby Union team has ever seen, Toutai Kefu, joined the Rebuild Health and Fitness Podcast to share his mindset, importance of resilience and illustrious journey as a player and coach. Speaking to show hosts James Batey and Sean Cornell, Kefu, who has won 60 caps for Australia during his career, is now the head coach of the Tongan national team and is actively involved in supporting the growth of the local rugby community. The journey from a player to coach Kefu stopped playing at 34 after having suffered various injuries during his last few years on the field. After switching from player to coach around 12-13 years ago, he finds the coaching process more rewarding than playing in some ways. Although it gets stressful, seeing the expression on a player’s face when the teaching processes work out is ‘‘very gratifying’’. ‘‘I look back to when I first started, and I’m totally different now…the philosophy has changed, and the approach has changed too. But I love the transference when you coach or teach someone something, and it works out on the field. It’s really satisfying.’’ Being open-minded Whether you are a player or a coach, the importance of a growth mindset is crucial to trying new things, Kefu says. ‘‘I’ve dealt with some interesting ..and selfish players over the years, and that’s been a big learning curve for me in trying to manage those players. But it’s a learning experience- everything I find difficult to manage now, I put on that learning cap and say, well, this is the best way to learn. 'Hopefully, down the track, you’ve learnt from that experience, and it will help you make difficult decisions in the future.’’Striking a balance: old school mentality vs the sports science routeAs a coach, Kefu stresses the importance of recognising the differences between the old school grit and the current school sports science as the first step to bridging the gap between these coaching styles. It also varies according to teams and what kind of support players may need from their coaches. ‘‘I think what’s really important is that there are clear [parts of] communication to all your players and I think coaches have got to realise that players are different, players have feelings. As long as players know that you care and that you have that open channel of communication, I think that’s a really good starting point.’’ Coaches aren’t just limited to one role, Kefu says- they must utilise their many skills to cater to their players' different needs, which will eventually help bring out the best in the team. He also believes there isn’t just one way to coach- it has to be a combination of tactics, good communication and making players feel like they belong and are included in what they do.

In Order To Get Good At Anything, You Have To Do It Badly First

Tue, 08 Jul 2025 23:20:33 GMT

I have had countless conversations with people over the years about earning the right to be better. You must understand to be good at anything, you must suck for a bit first. Anyone that started anything sucked at the start. ??This is why we should never compare our week 1 with someone’s year 1 and your year 1 with someone’s year 10. ??Going a step further here we usually follow this cycle. Good - Not so good - Good again. ??In the gym you may become the best scaling athlete in the gym, win the rounds then you up your weights, learn a new skill and in order to practise them in a workout you have to suck again for a while …. Until you don’t. In any sport, you are great. Awesome at club level, then you get picked for for state … You suck again playing with better players, until you work and catch up. Now you don’t. ??At Jiu Jitsu; You start, you suck. Then you become one of the best white belts beating all the other white belts. Then you become a blue belt … Let’s guess? You suck again against other blue belts. You go from being the big fish in small pound to a small pond with bigger fish. But if you keep turning up and getting better you will improve as a blue belt, until you hit purple belt and then the cycle carries on. Academics. You are really bright in high school, best in the class. Then you go to uni with other people who are as bright and the work is harder, you pass. Then you do a masters, harder, PHD? Where does it end. Hopefully it doesn’t ??I hope you see what I am getting at here, in order to improve in ANYTHING in life you may just need to suck a little bit first. Lean into this, understand it’s going to happen, you may feel like they are road blocks but they are not, they are growth points. There comes the moment in time where you see true growth and potential, and what is on the other side if you just keep showing up is progress. ??Keep showing up, keep running your race, keep doing the work. IT WILL PAY OFF. DON’T QUIT. It’s coming.

CrossFit Athlete Kate Gordon Shares Her Journey Of Body Acceptance, Crash Diets And Women's Health

Tue, 08 Jul 2025 23:20:33 GMT

Kate Gordon is a CrossFit athlete, influencer and coach. The Kiwi national is well-known on Instagram for her zero-bullshit approach to exercise and health (and sex), her health journey and struggles with body image and overcoming these issues as a woman. She recently competed at the Torian Pro and is a crowd favourite thanks to her big energy and fierce attitude. Struggles with body image Gordon, who got into training during her late teens says she did it purely to lose weight. She never had any genuine interest in training aside from how it would change her appearance initially.. ‘‘I did my first diet at the age of 14,' she says. 'Any insecurities in my mid-teens always came out as if I fix my body; I’ll feel better. It’s not that I lacked confidence or hated my body, but it’s that if I faced discomfort, I thought, 'Oh well, the problem is probably I need to lose weight, and I can’t do that, and I’m failing'.' From seeing a personal trainer to maintaining food journals during her university days, Gordon says she went through patterns with binging and restricting food. But once she started CrossFit, she stopped being concerned with aesthetics or working out for the sake of losing a few kilos. 'I worried more about how I’m performing and how I could recover better,' she explains. 'I’m still looking at the same things, such as food and my body, but it was a new perspective for my brain that I had never looked at before.’’ Cheat days, low-calorie diets and restricting Understanding food quality is essential, but Gordon says she took it too far by viewing food as good and evil. But this is where she says it was the beginning of education around nutrition. ‘‘Under-eating doesn’t just make you hungry all the time- you’re more emotional, low on energy, tired and even more hyper sometimes; just constantly being terrified of gaining weight or undoing the hard work.'There is also a societal problem, she explains, where people are afraid of eating more and thinking that this would undo all the hard work and what you were committed to doing for your health. ‘‘You must overcome many mental barriers just to start to eat 200-300 extra calories. 'To me today, that’s fine; it’s not a problem. At one time, overcoming the fear of eating more food and not gaining weight was important to me, rather than focusing on the fact I was gaining my health back,' she says. Your period: a monthly report card on your healthGordon is also passionate about educating women on the importance of educating on menstrual health. She says during the initial stages of her training, there was a time when she was missing her period. This was when she realised that her training was counter-effective if it wasn’t positively impacting it. ‘‘I don’t think people understand the significance of your menstrual cycle. I think it’s just a hassle- an inconvenience and a part of being a female. I don’t think it’s recognised as a part of your staple health.’’ There is a lack of education surrounding the menstrual cycle, and women often lack support to understand and appreciate how it works thoroughly. It gives insight into how your body functions and if everything is alright. Stress and hormonal issues can affect every woman’s cycle differently, and while some adjust their workout and training schedules depending on their period, others aren’t affected by it. ‘‘I don’t think we should let our periods rule us- I make small adjustments with how I train during my period. The psychological effect of thinking that it [your period] is going to impact you is probably greater than your period impacting you.’’ Listen to the podcast on Spotify or Apple Podcasts.

New Coach At Rebuild Health And Fitness: Jerram Newton

Tue, 08 Jul 2025 23:20:33 GMT

What a way to finish the year by rounding off our team! Jerram is a level 2 CrossFit trainer with more than 15 years experience in the health and fitness industry.Jerram has coached CrossFit for 10 years, and says he used to take CrossFit very seriously, but now it has morphed into a passion for teaching others. He says he loves the style of training to both keep him and members fit, and the community it creates. Originally from country Victoria, he got his first gig coaching CrossFit 10 years ago in Melbourne CBD. He moved to Brisbane in late 2021 with his wife and two young boys.Honestly we are pumped to have found such an experienced quality coach in Jerram or as Sean calls him, the unicorn. Make sure you say welcome and make him feel part of the greatest community there is. I am sure our members will be asking many questions over a few beers Saturday. 2023 here we come!

Every Kilogram Counts When Weightlighting: Here's Why

Tue, 08 Jul 2025 23:20:33 GMT

Every kilo counts!Let’s discuss why the smaller weight plates are arguably some of the most important plates in the gym.Exercise prescription is science/ evidence based and written with the intention that if followed correctly, adaptation will occur. When we work off percentages for the strength pieces, the weight is prescribed for a specific adaptation. Just like goldilocks porridge being not too cool or not too warm, our version is not too light or not too heavy. We can only reach these numbers accurately if we use the correct small plates.This is also important when increasing weight between sets. It is important to take into account how much your increases are relative to your max, a jump of 10kg for someone with a 1RM of 150kg may only be 6%, however for someone whose 1RM is 60kg this is 16%!! The smaller plates allow us to make more manageable steps along the way.Additionally, when your planning to max out on any lift, it’s important to have a game plan. It’s not smart to jump up 10-15kg each set until you hit a max. For example, if your last back squat PB was 80kg, you want to aim for 81-85kg for you next max. How do you do that?As a rough guide I would do 20kg, 40, 60, 70, 75, 78, 81 and beyond. This is were the small plates are your best friend! Every kilo counts!

Why We Use Kipping In Workouts And How It Helps

Tue, 08 Jul 2025 23:20:33 GMT

Kipping pull ups are not strict pull ups, but they aren't supposed to be. That's not really a critique, more of an observation. All kipping movements and strict movements have different purposes. To not be able to recognise this is not the fault of the kip. Strict movements allow us to develop strict strength and often don’t need us to be highly skilful or overly proficient. Kipping a lot of the time is the opposite. Kipping is the movement we use during gymnastics based workouts to increase volume, intensity and conditioning. While they can develop strength, that is functional to the movement itself. By utilising a kip we are able to build up momentum to do pull ups, toes to bar and muscle ups quicker and more effectively within a workout. It’s a contentious movement but it helps increase the volume within a workout. We program both strict and kipping movements in our workouts depending on the day, the volume required and to reach the stimulus of the day. Is it bad for you? No. we just need to build in the same as any other movement. You need to build up tolerance, make sure range of motion allows you to do the movement and build up slowly. Learning new skills is an efficient use of time in anyone's life, plus sometimes it’s just bloody fun to see what our bodies are capable of.

Get A 10% Discount On TheWODLife website with Rebuild Health And FItness

Tue, 08 Jul 2025 23:20:33 GMT

Rebuild Health and Fitness is pleased to announce a new partnership with TheWODLife online store. You can enjoy a 10% discount on orders over $100 with TheWODLife just by using the code REBUILD10 upon checkout. This is applicable for a number of items on the website including Reebok Nanos, Nike Metcons, skipping ropes, apparel, grips, chalk and tape and anything else you may need in the gym. TheWODLife aka TWL is one of Rebuild's preferred partners as the gym has been using the products for many years and we can attest to the quality of TWL products. Here's the link to get shopping.This is all part of Rebuild Health and Fitness's efforts to offer top-notch health and fitness offerings to our community and enable our community to access good quality products across the board. It is in addition to our partnership with LSKD in which we offer our community 15% off through the code REBUILDCREW15.

Everyone Has To Start Somewhere

Tue, 08 Jul 2025 23:20:33 GMT

I have been a member of Rebuild Health and Fitness for 5 years, writes coach Vicky.My little girl was 1 year old, (I think she probably cried the whole time I was there ), I walked into a “CrossFit” gym. I was so out of my depth, I won't lie (I probably cried in the bathroom) I was used to going to other gyms where the equipment is laid out for you, you follow the instructions, move around and then leave. At Rebuild I didn’t know where to begin. But I quickly realised, this was different. There was a vibe, a great one, a little intimidating, but larger than life. I did my thing left and thought “yeah that’s not for me” I had watched all the “fit “people doing these amazing things, lifting heavy weights, dropping to floor I was training like I had never before. I couldn’t even do a push up when I started.I remember the coaches touching base with me after the session and me saying “yeah i don’t think it's for me”. Their reply: “just give it a week, and then decide if it’s for you.”I gave myself 8 weeks, and well, I haven’t even set foot in another gym in 5 years.I have learnt so much, pushed my body in ways I didn’t think I could, lifted weights heavier than I ever imagined I would. Training with lik- minded people that cheer you on and celebrate your wins! There are days where I just go in, to breath and move, and there are days I really work, push myself to get it done. I am nearly 38 years old, a mum of 2 children and I have never been as fit or strong. There’s something empowering about that. So, if you are new to us at Rebuild: welcome! You will love it. Don’t worry about being the “new person in the class” we have all been that person, we have all been where you are now, and you won’t be the new person for long.

When You Are Climbing Mountains, You Don't Train By Climbing Mount Everest

Tue, 08 Jul 2025 23:20:33 GMT

When you are learning to climb mountains you don’t start with Mount Everest. The same way with Olympic weightlifting you don’t get stronger by maxing out every day. In CrossFit based workouts RX is designed to give you a target that you won’t hit all the time. The reason why you do training at a place like Rebuild, and not normal gym is for the purpose of goal driven workouts. RX in a workout should be an inspirational goal you work towards. The wrong way is think if I can’t RX than what is the point. That is like saying you have been mountain climbing for a few months and you can’t climb Mount Everest so it’s not worth it. Things that take time to get better at have a better pay off in the end, if it was too easy than there would be not pleasure in achieving it.

How A Domestic Violence Relationship Changed My Attitude To Health

Tue, 08 Jul 2025 23:20:33 GMT

I was in a violent relationship a long time ago. It was terrifying. My partner at the time would often overpower me, scare me, intimidate me. It was hell. He was stronger than me and I hated that. I despised the feeling of being overpowered, not being strong enough to fight back. I only managed to get away by moving overseas. Thank god I did, i would have ended up in a very bad way had I not. I didn’t realise for a long time after but it gave me a thirst for strength. I have a need to be able to stand up for myself, hold my own- both physically and mentally. It’s part of why I train. I need training to help my mental resilience and I love feelingstrong. I love the feeling of picking up a heavy barbell and making it move the way I want it to. It doesn’t always go right but I feel strong. I feel like I can’t be overpowered easily now. I feel like I can stand up for myself, make shit happen, move things and hold my own. Training like we do at Rebuild is so much more to me than just a place to sweat. It’s a place where I get to be me, but become a better me at the same time. It’s a place that makes my body and mind stronger. It makes me happy; training is never a chore, it’s a delight. Find what makes you be the best version of you and puts a smile on your face, what makes you feel like a kick ass. And don’t take shit from little bitches. They’re not worth it.

Paralysis By Analysis

Tue, 08 Jul 2025 23:20:33 GMT

I’d say one of my biggest weaknesses is a tendency towards “paralysis by analysis.” writes physiotherapist Lou Savill. Overthinking can get the best of me and completely derail my productivity, even with something as simple as posting on Instagram. Recently, I heard a story about late Apple founder and entrepreneur Steve Jobs that really struck a chord and helped me work through this. Jobs is generally regarded as one of the most innovative people in history. During his memorial, former Apple chief design officer Jony Ives spoke of their regular meetings: “He used to say to me, ‘Hey Jony, here’s a dopey idea.’ And sometimes they were really dopey. Sometimes they were truly dreadful. But sometimes they took the air from the room and left us both completely silent.”While much has been said of Jobs, not all of it positive, I can’t imagine many would perceive him as “dopey.” Yet he was willing to share what he thought were bad ideas with a colleague on a regular basis. Jobs seemed to understand a simple truth- in order to have brilliant ideas, you need to be OK with having AND sharing bad ones. Like all things in life, we get better and adapt with repetition. Whether you’re learning a new skill or producing ideas, you need to get reps in. Work with a coach or colleague, be open to criticism and respond appropriately. You might just be heading towards something truly great.

Stop Comparing Your Barbell To Other People's - You Don't Know What's On It

Tue, 08 Jul 2025 23:20:33 GMT

In 2020, I nearly died. That’s not an overstatement. I got horrendously sick while living in the UAE, I lost my job, medical cover and visa. I couldn’t get a flight to Australia because of the international flight lockout. I was stuck, sick, and had nowhere to go. I’d lost 14kg, I was emaciated, just short walks would get me out of breath. I remember whenever I’d drive past a gym or people enjoying their fitness, I’d well up, remembering how much I loved fitness and being healthy. It seemed so long ago. I was hospitalised in August 2020, with chronic kidney disease. Doctors didn’t know why. They ran every medical test under the sun. Turns out I had a benign tumour in my spinal cord and needed spinal surgery to remove it. When I got out of hospital, all I wanted to do was get back into the gym - I wanted to move. I’d been training at Rebuild when I was home on holidays each year so I remembered Sean and James and trusted them. I messaged Sean who got me back in the gym doing personal training to build my strength up. I remember my first class back. I remember getting frustrated trying to lift an empty barbell. It fucking hurt. I’d gone from 111kg deadlifts to struggling with an empty barbell. I tried again, but it still hurt. I welled up, battling a wave of emotion and frustration, realising how far I’d fallen. One of the coaches saw me getting emotional and came to talk about it. ‘Relax,’ he told me. ‘Cait stop looking at everyone else’s barbells, stop comparing yourself to your old scores. Think about it like this - you have kidney disease, spinal surgery, nine months of health issues on your barbell. That’s what you’re lifting, visualise it.’ And I did. It made it a lot easier. It was a moment of perspective about self-compassion that I still remember to this day.I still think about what’s on my barbell - what’s on it now, when I tore my MCL, when I have worked a crazy week, when I’m back after a week off because I’ve been sick. And I sometimes have to remind myself still, we all have our own shit, our own circumstances - so as long as we’re doing the best we can in that moment, that’s enough.

Some Of The Best Health And Fitness Podcasts You Need To Be Listening To

Tue, 08 Jul 2025 23:20:33 GMT

1. Rebuild Health and Fitness PodcastCan’t talk about health and fitness podcasts without plugging our own! The podcast is hosted by Rebuild Health and Fitness owners who are trained and certified coaches – James Batey and Sean Carroll, who aim to touch upon all topics that are not spoken enough about. The podcast discusses various health issues, nutrition, training, stress, and interviews people in the industry who have the most inspirational stories.Listen to the podcast here. 2. The Mind Muscle ProjectHosted by Lachy Rowston and Ralph Freedman, the podcast features weekly interviews and discusses topics related to self-improvement, fitness, and well-being. Listen to the podcast here. 3. Sigma Nutrition Radio by Danny LenonProducing evidence-based educational content, Sigma Nutrition Radio’s content is aimed specifically at dieticians, nutritionists, health and fitness professionals, nutrition science academics, and those interested in the details of nutrition science.Along with the podcast that’s been running since 2014, the coaches at Sigma Nutrition also provide online nutrition coaching to both individuals as well as serious athletes.Listen to the podcast here. 4. The World’s Fittest Podcast by Ross EdgleyThe World’s Fittest Podcast is dedicated to de-bunk every fitness or nutrition myth. Instead, it lives to deliver debates, insights, and knowledge bombs on practised, preached & performed techniques to give you the fitness and food tools to reach any goal, anywhere, anytime.Listen to the podcast here. 5. Not Another Nutrition Podcast by Martin MacDonaldAs the name suggests, it really isn’t just another nutrition podcast. Host, Martin MacDonald discusses everything including business, careers, parenting, self-improvement, and along with that, delves into conversations about nutrition as well.Listen to the podcast here. 6. Fitness UnfilteredBringing you 100% unfiltered perspective of all things health and fitness through honest and open debate and discussion, Fitness Unfiltered hosts Dr Mike Banna, Emma Storey-Gordon and Dan Osman. This podcast is a frank discussion about the fitness industry and all its Listen to the podcast here.

Why Sleep Is Hindering Your Health Goals

Tue, 08 Jul 2025 23:20:33 GMT

Why is sleep so important in health goals? Of the six pillars of health we include in our Rise Challenge (movement, nutrition, hydration, sleep, reflection, wellness), sleep is key. Getting enough quality sleep is crucial for performance for several reasons: Muscle recovery and repair: Sleep is a crucial time for the body to repair and rebuild muscle tissue that has been broken down during exercise. Without enough sleep, the body may not have sufficient time to repair muscles, leading to decreased muscle growth and increased risk of injury. Hormonal balance: During sleep, the body produces hormones that are essential for muscle growth and repair, such as human growath hormone (HGH) and testosterone. Lack of sleep can disrupt the production of these hormones, which can lead to decreased muscle mass and strength. Energy levels: Getting enough sleep is important for maintaining energy levels and avoiding fatigue during workouts. Lack of sleep can lead to decreased energy and motivation to exercise, which can ultimately impact gym performance. Focus and mental clarity: Sleep plays a critical role in cognitive function, including memory, attention, and decision-making. Getting enough sleep can help improve focus and mental clarity, which can enhance gym performance and make workouts more effective. Overall, getting adequate sleep is an essential component of a healthy and effective exercise routine. Aim for 7-9 hours of quality sleep per night to support your gym performance and overall health.

Why I Love Training At Rebuild Health And Fitness

Tue, 08 Jul 2025 23:20:33 GMT

From Media Cait -I love training at Rebuild. I love playing basketball. I love my work. I love spending time with my family, being on the go, getting into the garden, walks along the waterfront, trying new things. I know right?! How lucky am I to enjoy so much. But the negative impacts of that are never ending injuries and over training and exhaustion - trying to squeeze so much into every night and every day. I’ve had some busy weekends. And we’re hurtling towards Christmas - so there are parties and events basically every weekend. I am constantly in conversations with the coaches at Rebuild to check myself, telling myself to rest and recover. It’s hard when you love so many things. I don’t want to stop basketball, but after a few serious injuries and constant niggles, I’ve had to choose my priorities. I want to be stronger and fitter in the gym, but I also want to play, enjoy downtime, spend time with my family, smash it at work. A revelation I had was speaking to Sean and James who said I need to choose my priorities. ‘You can have 3-5 Cait, but not more, otherwise it’s no longer priorities’, That was tough. How do I choose what to prioritise? It can change from day to day, week to week. But I’m learning how to say no to things, learning how to be a better version of myself. Only through frank conversations with the coaches (who seem more like life coaches some days!) and Louis, our physio, I’m exploring who I truly am and what I value - and what I want out of each day. I have a tendency to overtrain - I’m working on reducing that, trying to prioritise mindfulness, rest, recovery. I think it’s so beautiful though that I’ve found a place like Rebuild, where I am encouraged to enjoy my health and fitness, I’m supported in making decisions for my wellbeing and taught what questions I should ask myself.

Welcome: Coach Jacob Condo

Tue, 08 Jul 2025 23:20:33 GMT

At the start of this year, I joined Rebuild as a coach. Before this, I spent a short amount of time as a member and also as an intern. Those who know me well would know I didn’t really have too much direction in life, floating around warehousing jobs whilst four concussions in 18 months (2 in ~8 weeks) kept me from playing Rugby, a sport which I have been playing non-stop since I was 5. This time, however, gave me the chance to train consistently in the gym, complete my cert 3 + 4 in fitness as well as start university again. After completing my certificates and finishing my intern period, Sean and James offered me a job. I’ve never really been one to jump out of my comfort zone, so starting here surrounded by highly qualified and skilled coaches as well as some impressive members was intimidating.But I knew that if I wanted to get to where I want to be, surrounding myself with these types of people was going to play a big part in that. Surrounding yourself with people who are ahead of you or who represent where you would like to be in the future is something that is important. I’ve learnt so much in my short time here and am looking forward to seeing how I can develop as a coach. If you are thinking about joining a gym but are wanting to ‘get fit’ first or don’t want to do it purely because it is out of your comfort zone, throw yourself in the deep end and get involved. It may be scary at the start, but you’ll end up glad that you did.

Are Personal Trainers Worth The Cost: Why And How They Help

Tue, 08 Jul 2025 23:20:33 GMT

Many people find it difficult to stick to a fitness routine or achieve their fitness goals on their own. This is where personal trainers come in. While the cost of a personal trainer may seem high, the benefits they provide can make it a worthwhile investment in your health and fitness. In this article, we'll explore some of the reasons why personal trainers are worth the cost, including their ability to provide personalized guidance, accountability, efficiency, expertise, variety, and support. By understanding the benefits of working with a personal trainer, you can make an informed decision about whether or not it's the right choice for you.Personalised Guidance: One of the primary benefits of working with a personal trainer is the level of individualised attention they can provide. A good trainer will take the time to get to know you, your fitness goals, and any unique challenges or limitations you may have. From there, they can create a workout program that is tailored specifically to you, taking into account factors such as your fitness level, body type, and any injuries or health conditions you may have. This personalised approach can help you achieve your goals more effectively and efficiently than a generic workout plan. Accountability: Accountability is one of the biggest challenges for many people when it comes to sticking to a fitness routine. It's easy to make excuses or skip workouts when there's no one holding you accountable. But when you work with a personal trainer, you have someone who is counting on you to show up and put in the work. This can help keep you motivated and on track, even on days when you don't feel like working out.Efficiency: Another benefit of working with a personal trainer is that they can help you make the most of your time in the gym. With a personalised workout plan, you can focus on exercises that are most effective for achieving your goals, while avoiding exercises that are less productive or even counterproductive. A trainer can also help you optimise your rest periods and transition time between exercises, allowing you to get more done in less time.Expertise: Personal trainers are experts in fitness and exercise science. They have extensive knowledge of anatomy, physiology, and biomechanics, as well as nutrition and injury prevention. This expertise allows them to provide valuable guidance and insights into the most effective ways to achieve your goals. They can also answer your questions, address concerns, and help you navigate the complex world of fitness and nutrition.Variety: Doing the same workout repeatedly can quickly become boring and stale. This can lead to decreased motivation and even injury, as you may not be challenging your body in new ways. A personal trainer can help you mix things up by introducing new exercises, techniques, and equipment that you may not have tried before. This can help keep your workouts fresh and challenging, while also preventing boredom and burnout.Support: Finally, working with a personal trainer can provide emotional support and encouragement that can be invaluable on your fitness journey. They can help you stay positive and focused, even when things get tough. They can also provide feedback and celebrate your progress, which can be incredibly motivating and inspiring.In conclusion, while the cost of a personal trainer may seem high, the benefits they provide can make it a worthwhile investment in your health and fitness. From personalised guidance and accountability to expertise, variety, and support, a good trainer can help you achieve your goals more effectively and efficiently than you might be able to on your own.Rebuild Health and Fitness has a multitude of trainers able to tailor a program to suit your needs. Contact us for more information.

Not The Result I Wanted But A Result Nonetheless - Coach James

Tue, 08 Jul 2025 23:20:33 GMT

Not the result I wanted but a result none the less. Training for something and competing are two different things. It’s a different intensity, a different mindset, there is nervousness, competitiveness, thoughts of ego and what ifs, embarrassment. All these things play on a loop in your mind. When you’re in the thick of it, it’s a combination of the feeling of exhaustion but the drive to do more. The drive to do better, be better. Every time I compete, the morning of, I think ‘why do I do this? Why put myself through it, it’s not going to change your life’, but I am always reminded of this passage by Theodore Roosevelt:“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”Why compete or be competitive? A feeling I guess, an unknowing, to realise you’re still here, still fighting, still looking for more out of your own life. ?Get out there, test yourself, try new things, sometimes you win, sometimes you’ll lose but one thing is you will be better for it. I just love seeing people giving it a go when most only talk about it. Be that a fight, a match, a marathon, in the gym whatever it is. People giving it a go deserve all the respect. So, my message today, ever in doubt, go for it. Otherwise, you can only live with the regret and feeling of not ‘giving it a go’. Don’t worry about the thoughts of others, their thoughts only cease to exist especially when they are not in the arena, they have no understanding about what you do, why you do it who you are.

The Comeback Is Greater Than The Setback

Tue, 08 Jul 2025 23:20:33 GMT

The comeback is greater than the setback': One of my favourite quotes. It really resonates with me for several reasons, but mainly because it's simple yet powerful.Life is full of setbacks; it's part of the journey. You can't have the good without the bad; otherwise, the good will never be as sweet. Setbacks can come in many forms, from job loss and financial struggles to health challenges and personal failures. However, how we react to them is the true measure of our character. As the old saying goes, it's not in how we fall, but in how we get back up.The truth is that setbacks can be painful, discouraging, and even debilitating. They can make us feel like we've hit a wall and that there's no way forward. But that's when we need to remind ourselves that the comeback is often greater than the setback. We shouldn't let the setback be the final outcome.Think about it - every time we face a setback and get back up, we become stronger, more resilient, and more capable of handling whatever life throws our way. We learn from our mistakes, we grow from our experiences, and we become more determined to succeed.It's not always easy, of course. The road to recovery can be long and arduous, with many twists and turns along the way. But it's important to keep in mind that you can never underestimate the power of small steps in the right direction.Perhaps you've lost your job and have been struggling to find a new one. Maybe you've been dealing with a chronic illness or injury that's prevented you from living the life you want (if you know me, you know I can fully appreciate this). Or it could be that you've faced personal setbacks that have left you feeling lost and alone. Whatever it is, know that you have the strength and resilience to come back.The key is to take some kind of action, no matter how small, towards your goals, and to never give up. It may take time and hard work, but in the end, the comeback will be greater than the setback.Remember that you're not alone, and that you have the power to overcome it. The comeback is waiting for you, and it will be greater than anything you've ever faced before.

How To Build Muscle Mass Faster

Tue, 08 Jul 2025 23:20:33 GMT

Building muscle is a common goal for many people who frequent the gym. Whether you're looking to bulk up or just tone your muscles, there are a few key things to keep in mind when it comes to building muscle.Strength TrainingStrength training is one of the most important components of building muscle. By lifting weights, you'll be putting stress on your muscles, which will cause them to grow stronger and bigger over time. When you lift weights, be sure to focus on the major muscle groups, such as your chest, back, legs, and shoulders. Aim to lift weights at least two or three times per week, and gradually increase the weight and intensity over time.Progressive OverloadTo continue building muscle over time, you need to gradually increase the stress you put on your muscles. This is known as progressive overload, and it's a key principle of muscle building. As your muscles adapt to the stress of lifting weights, you'll need to gradually increase the weight, reps, or sets to keep challenging them. This can help prevent plateaus in your progress and keep you moving toward your muscle-building goals.Proper NutritionIn addition to strength training, proper nutrition is essential for building muscle. You'll need to consume enough calories to support muscle growth, as well as enough protein to provide the building blocks for muscle tissue. Aim to consume at least 1 gram of protein per pound of body weight per day, and focus on whole foods that are rich in nutrients. Foods like lean meats, eggs, dairy products, nuts, and legumes can all help support muscle growth.Rest and RecoveryRest and recovery are also important components of building muscle. When you lift weights, you're actually breaking down your muscles. It's during rest and recovery that your body repairs and rebuilds the muscles, making them stronger and bigger. Aim to get at least 7-8 hours of sleep per night, and give your muscles time to recover between workouts. You may also want to incorporate active recovery, such as yoga or stretching, to help improve circulation and reduce muscle soreness.ConsistencyFinally, consistency is key when it comes to building muscle. It's important to stay committed to your strength training routine and nutrition plan, even when progress is slow. Building muscle takes time, and it's not always easy, but with consistency and dedication, you can achieve your muscle-building goals.In conclusion, building muscle takes a combination of strength training, proper nutrition, rest and recovery, and consistency. By following these tips, you'll be on your way to building the strong, toned muscles you desire. Just remember to stay patient, stay committed, and enjoy the process.

Training As A Parent

Tue, 08 Jul 2025 23:20:33 GMT

As a parent, you may often feel like you are juggling multiple responsibilities, and finding time for yourself can seem like an impossible task. However, successful people understand that making time for what matters to them, including their own health and well-being, is essential. So, why not bring your children along with you to Rebuild and turn your training sessions into a family affair?As parents, we are role models for our children, and by prioritising our own health and well-being, we set a positive example for them to follow. When you make time to exercise and take care of yourself, you not only improve your physical health, but you also boost your mental well-being, which can positively impact your ability to handle the challenges of parenthood with grace and patience.Bringing your children to Rebuild can also be a wonderful opportunity to bond and create lasting memories as a family. Many fitness centres and gyms offer family-friendly programmes or child-friendly areas where kids can engage in age-appropriate activities while you work out. You can involve your children in your training sessions by incorporating fun activities that they can participate in, such as swimming, dancing, or playing sports. Not only will this allow you to spend quality time with your children, but it will also help instill in them the importance of an active and healthy lifestyle from a young age.Furthermore, training with your children can be an opportunity to teach them valuable life skills such as discipline, perseverance, and goal-setting. By setting fitness goals and working towards them together as a family, you can instill in your children the importance of setting and achieving goals in all areas of life. You can also use training sessions as an opportunity to talk to your children about the importance of self-care and taking care of one's body, which can help them develop a positive relationship with their own health and well-being.Of course, it's important to acknowledge that finding time to train with children can still be challenging, and there may be days when it feels overwhelming. However, with careful planning and prioritisation, it is possible to make time for training while still being present for your children. Here are some tips to help you balance parenthood and training:Create a schedule: Plan your training sessions in advance and create a schedule that works for you and your family. Coordinate with your partner, if applicable, to ensure that both of you have designated time for training.Be flexible: Parenthood can be unpredictable, and sometimes your training plans may need to be adjusted. Be willing to adapt and find creative solutions, such as shorter workouts or incorporating physical activities into your family time.Involve your children: As mentioned earlier, involve your children in your training sessions by finding activities that they can participate in or creating opportunities for them to be active alongside you. This can help you bond as a family and make the experience more enjoyable for everyone.Seek support: Don't be afraid to ask for help from your partner, family members, or friends. They can assist with childcare or other responsibilities, allowing you to carve out time for your training.Prioritise self-care: Remember that taking care of yourself is not selfish; it's essential for your well-being as a parent. Make self-care, including training, a non-negotiable priority in your life.While it may seem challenging to find time for training as a parent, successful people understand the importance of making time for what matters to them. By involving your children in your training sessions and prioritising self-care, you can not only improve your own health and well-being, but also set a positive example for your children and create lasting memories as a family. Rebuild is a fitness centre that understands the demands of parenthood and welcomes families to train together. With family-friendly programmes and child-friendly areas, you can make your training sessions a fun and engaging experience for your children while taking care of your own fitness goals.So, don't let the challenges of parenthood hold you back from prioritising your health and well-being. Remember, successful people make time for what matters to them, and you can do the same. Bring your children to Rebuild and make your training sessions a time for family bonding, teaching important life skills, and taking care of yourself. Your children will learn valuable lessons about the importance of self-care and leading a healthy lifestyle, and you'll set an inspiring example for them to follow. With careful planning, flexibility, and support, you can strike a balance between parenthood and training, and enjoy the benefits of improved physical and mental well-being for yourself and your family. Join us at Rebuild and embark on a fitness journey that includes your whole family!

How To Maintain Motivation In Training In Winter - And Why It's Important

Tue, 08 Jul 2025 23:20:33 GMT

Often in winter, we see a downturn in attendance. It can be harder to find the energy or motivation to exercise as daylight gets shorter and the temperature drops. But these winter months are the most important time to keep training. Here's why:Regular exercise is crucial for maintaining your physical and mental health, especially during the winter months. In addition to maintaining your progress, it can boost your immunity, improve your mood, and reduce stress levels. So, how do you stay motivated during the winter months? Here are some tips:Set specific, achievable goals and write them down. When you have a clear target to work towards, it's easier to stay motivated and focused.Create a plan that fits your schedule and adapts to any obstacles you might face. Be prepared to adjust your routine if needed, but stay committed to your goal.Make training a habit by doing it at the same time each day or week. This consistency will make it easier to stay on track, even when you don't feel like it.To make early morning workouts easier, try setting a consistent alarm, placing it across the room, and preparing everything you need the night before.Remember, your fitness goals are achievable no matter what the season. So, don't let the winter months get in the way of your progress. Keep training, stay motivated, and enjoy the benefits of a healthy and active lifestyle.

Why Weightlifters And CrossFitters Wear Lifting Shoes - The Benefits Of Lifters

Tue, 08 Jul 2025 23:20:33 GMT

If you're an avid weightlifter, you may have noticed weightlifters, the distinctive shoes worn by many athletes during their training sessions. These specialised shoes have become a common sight in weightlifting gyms, and for good reason. Wearing lifters can potentially provide several advantages when it comes to lifting heavy weights, improving technique, and optimising performance in weightlifting.So, why do weightlifters wear lifters? Let's delve into the potential benefits of wearing lifters in weightlifting:Improved Stability: Lifters often feature a raised heel, which can create a more stable platform for lifting heavy weights. The elevated heel allows for greater ankle mobility, making it easier to achieve and maintain a proper squatting position. This increased stability may potentially help prevent injuries, such as ankle rolling, by providing a solid foundation for lifting movements like squats, cleans, and snatches.Enhanced Range of Motion: The raised heel in lifters can potentially improve mobility and flexibility, particularly in the ankles, hips, and thoracic spine. This can be particularly beneficial for athletes who struggle with limited mobility or flexibility, allowing them to achieve a more optimal lifting position. With improved range of motion, athletes may potentially perform movements more efficiently, reducing the risk of compensatory movements that may lead to injuries.Increased Power Output: Lifters are designed to potentially optimise power output during weightlifting exercises. The elevated heel allows athletes to potentially generate more force through the legs and hips, resulting in increased power and explosiveness. This can be especially advantageous in movements like the clean and jerk or the snatch, where speed and power are essential for success.Enhanced Technique: Lifters may potentially help improve lifting technique as well. The raised heel allows athletes to maintain a more upright posture during squats and Olympic lifts, promoting better alignment and reducing the tendency to lean forward. This can potentially lead to improved form and movement efficiency, allowing athletes to lift heavier weights with proper technique and potentially reducing the risk of injury.Versatility: While lifters are primarily used for weightlifting exercises, they may also be beneficial for other movements in the gym, such as box jumps, wall balls, and double-unders. The stable and elevated heel may potentially provide additional support and help athletes generate more power and efficiency in these movements as well.It's important to note that lifters are not necessary for all weightlifters, and their effectiveness may vary depending on an individual's specific needs, goals, and training programme. It's recommended to consult with a coach or experienced athlete to determine if lifters are appropriate for your training routine. Additionally, proper fit and comfort are crucial when choosing lifters, as ill-fitting shoes may potentially hinder performance and increase the risk of injury.Wearing lifters in weightlifting may potentially offer benefits such as improved stability, enhanced range of motion, increased power output, and enhanced technique. However, it's essential to consider individual factors and consult with knowledgeable individuals to determine if lifters are suitable for your training needs. So, if you're looking to potentially enhance your weightlifting performance, consider exploring the potential benefits of wearing lifters.If you want to use a pair of lifters, get yours from TheWODLife with the CODE REBUILD10 for $10 off orders over $100.

Do You Think You Are Too Old To Start Training?

Tue, 08 Jul 2025 23:20:33 GMT

One of the best parts of my week is running my exercise class for older adults. I currently work with 3 women over 60, none of whom had any experience lifting weights and hadn’t run or jumped since they were in school. It’s rewarding to watch them build up to these activities, which they hadn’t considered a possibility until now.Societal narratives around aging instill older adults with a sense of fear and fragility. If they’re encouraged to exercise, it’s only ever gently using “low-impact” modalities. This doesn’t have to be the case for all elderly people.Here I’ve compiled some inspiring examples of people not just participating, but excelling after taking up their sport much later than most would consider possible. It’s not just lifelong exercisers that are able to do these things later in life.Father Time may be undefeated, but you can put up a hell of a fight ?.

How To Set Goals That Are Achievable But Will Help You Grow

Tue, 08 Jul 2025 23:20:33 GMT

SETTING GOALS: Whether you're seeking weight loss, muscle gain, or overall fitness improvement, let's explore how to choose goals that align with both your nutritional needs and physical fitness aspirations. 1?? Define Specific and Measurable Objectives: Begin by clearly defining your health goals. Are you aiming for weight loss, muscle gain, or a combination of both? It's crucial to set objectives that are specific, measurable, achievable, relevant, and time-bound (SMART). For example, setting a goal of losing 5 kilograms in 3 months or gaining 2.5 kilograms of lean muscle mass in 6 weeks.2?? Assess Your Current State: Before proceeding, evaluate your starting point. Take measurements such as body weight, body composition, strength, endurance, and flexibility. Understanding your baseline allows you to track progress and make informed adjustments to your fitness and nutrition plans.3?? Choose Appropriate Fitness Goals: When setting fitness goals, consider activities that align with your interests, preferences, and physical abilities. Opt for a combination of cardiovascular exercises, strength training, and flexibility exercises. Gradually increase the intensity, duration, or resistance as you progress to continually challenge your body.4?? Optimise Nutrition for Your Goals: Nutrition plays a vital role in achieving your desired outcomes. Consult with a registered dietitian or nutritionist to determine a macronutrient balance that supports your weight loss or muscle gain goals. Focus on consuming whole, nutrient-dense foods while adhering to appropriate calorie and protein targets.5?? Monitor and Track Progress: Regularly assess your progress through objective measurements such as body weight, body fat percentage, muscle mass, and strength. Utilise tools like fitness trackers or journaling to monitor exercise adherence and track food intake. These data points will guide adjustments to your routines and help maintain accountability.6?? Stay Motivated and Adapt: Maintain your motivation by setting realistic expectations and celebrating milestones along the way. Understand that progress is not always linear, and there may be plateaus or setbacks. Be flexible and willing to adapt your goals or approaches as needed, based on evidence-based principles and expert guidance.? By adopting a scientific approach to goal setting, you can empower yourself to achieve weight loss, muscle gain, and optimal fitness-nutrition balance. Remember to consult professionals when needed, track your progress objectively, and stay dedicated to the process.

Don't Compare Yourself To Others In The Gym - Coach Vicky

Tue, 08 Jul 2025 23:20:33 GMT

As someone who often shies away from new experiences or situations that are outside of my routine, I knew this year I needed to make a change in order to grow and develop as a person.At the beginning of the year, I made a conscious effort to set goals for myself in different areas of my life - from personal growth to career to fitness. One of my biggest achievements so far has been travelling back to the UK solo, without my kids or husband. This was a huge step for me as I had never done anything like this before, but I managed to push past my fears and anxieties and spend some much needed quality time with my family that I hadn’t seen for 5 years. In terms of my fitness goals, I have been working on developing new skills rather than just focusing on personal bests. This has been challenging as I often worry about looking stupid or failing, but I am trying to keep in mind that progress comes from taking risks and trying new things. I know that it's important to celebrate the small victories along the way and not to compare myself to others, but rather to focus on my own journey towards self-improvement.I am hoping this year will be a journey of self-discovery and growth for me. I know that stepping out of my comfort zone will continue to be challenging, but I am committed to pushing myself towards new experiences and opportunities that will help me to become a better version of myself.If you are also looking to step out of your comfort zone and try new things, I encourage you to take the leap and give it a go. Remember that progress takes time and effort, but it's worth it in the end. Let's support each other on our journeys towards personal growth and self-improvement!

Beginner’s Guide to Starting a Fitness Journey in Wynnum: Where to Train, Eat and Recover

Tue, 08 Jul 2025 23:20:22 GMT

Looking around Wynnum to start your health journey?

Starting a fitness journey can feel overwhelming. But if you live in Wynnum or surrounding suburbs, you're in luck — everything you need to get started is right here.

Here’s your complete beginner's guide to setting yourself up for success in Wynnum:

1. Where to Train: Rebuild Health and Fitness

Our facility in Wynnum is beginner-friendly, community-driven, and built around proper coaching. Our sessions are fully coached and scalable for all levels. We're located on North Road, just next to Lindum train station. We have classes from 5am right through to 630pm on weekdays.

2. Where to Eat: Healthy Options Nearby

Fuel your body with food that supports your goals. Some local favourites include:

TB Meals (prepped meals)
Rabbit Hole cafe ( healthy breakfast and lunch options)
Groundhog Social (great for protein-rich brunches)

3. Where to Recover: Support Services

Recovery is key to progress. Check out:

CityCave Wynnum - enjoy massages and floats at a beautiful urban oasis.
RCVR is a recovery venue in Morningside. Enjoy cold plunge, infrared saunas and more.
Local walking paths along the Wynnum foreshore for low-impact movement

Bonus Tip: Start Small

You don’t need to go all-in on Day 1. Pick one thing to focus on: joining a gym, going for walks, or prepping your meals. Build from there.

Wynnum has all the tools you need.

The hardest part is starting — the rest gets easier with support.

How Group Training Can Benefit You Hitting Your Health Goals

Tue, 08 Jul 2025 23:10:18 GMT

Previously, we spoke about the benefits and drawbacks of personal training – when it suits and when it might not be right for you. There are many benefits to both group training sessions and personal training, and ideally, if you have the time and can afford it, it’s worthwhile to opt for a combination of group training and personal training sessions. But if you're weighing up your options, it's worth exploring how to combine the two. Group training, attending classes, is a more cost-effective option, that has social elements, it’s beneficial to build relationships with those in the gym and adds structure to your week. Group settings like at Rebuild Health & Fitness build community, and classes are structured based on programming for the whole gym. On the Rebuild Health & Fitness podcast, coaches James Batey, Sean Carroll and Darius Holliday-Miller discuss the pros and cons of both personal training and group training. Personal training, as previously outlined, is known to be specific and tailored, which will get you bigger results, faster than attending just classes – but as Sean explains, there are good PTs and not-so-good PTs. Sean says: “Going into group training, you can get better results than with poor personal training.” The benefits:Group sessions are more affordable as you’re often only required to pay your gym membership to participate. Attending group sessions offers a higher volume of attendance typically. James explains of group training: “You can do more sessions, so you can get a greater amount of volume, therefore, could lead to greater results. And that’s what it comes down to – having a mix of both, could be an absolute winner if it’s in the same facility.” Sessions are still coached – you’re never alone in the gym and interact with other members, thus offering a social setting. Coaching minutes are less than personal training, so you’re not getting as individualised feedback, however, as James outlines, you’re still being coached in the class setting.“You are coached in every session, so yes there are fewer coaching minutes, but those coaching minutes are very specific,” says James. There’s also something special about suffering together – group training is social and you can interact with other members. James says the benefits: “Community, motivation, interaction – the social side of things is a massive part to group fitness.” Sean agrees, citing the sense of community that gyms establish through group training: “Every group fitness facility will preach about their community; and every group fitness facility has their own community. I think that’s the good thing about it, you get that social connection that you don’t always get in this day and age.” Sean explains that it also often pushes people to work a bit harder in that social setting. He says: “People don’t want to be seen as the one who’s not working in a group environment. It brings everyone up a little - because you’re working hard is going to make me work harder, which will flow on. One person working hard will bring up the group.” The drawbacks:Group sessions can seem daunting if you’re new to a gym, you may not understand movements or styles, and with so many other members in the class, coaches can only focus on so many people. James explains: “People may feel lost, if you haven’t got a great onboarding process. You’re coming into a facility, there are 20 other people on the floor who know what they’re doing – you’re walking in and everyone may be in shape and you’re walking in thinking ‘what have I got myself into here’.” At Rebuild, as part of the onboarding process, all members new to the gym are required to sign up to a personal training programme prior to joining classes – this is to ensure every single member is confident in the movements in class, is comfortable in the gym, and ready to join the Rebuild community. James says: “It’s something we’ve learned over time. You never want people to feel lost.” Often in group fitness facilities, there are limitations on progress for fitness, based on the limitations with the equipment, Sean explains: “Some gyms, there’s no progression – there’s only so good you can get in that facility – because of the equipment available or style of programming.” There are also less coaching minutes per person with group training as opposed to personal training, so if you’re struggling with a movement, it can be difficult to get enough cues from the coaches to nail it. Ideally, a combination of both personal training and group training will get you further – based on your goals. In summary, James says: “There are positives to both – financial versus individualisation. I believe you can get better results doing personal training, if you can afford it and do it enough, and if your PT is good enough.” Group training is great for adding structure and routine to your week – and for making new friends. Tune in to the Rebuild Health & Fitness podcast to hear more, or get in touch with our team to learn more about programming to suit your goals.

There are no unhealthy foods, only unhealthy diets

Mon, 07 Jul 2025 05:11:04 GMT

Stop calling foods 'good' or 'bad'

If you’ve ever labelled a food as “bad” or felt guilty after eating something you love, you’re not alone. Diet culture has trained many of us to see foods in black and white — clean or dirty, good or bad. But here’s the truth:

There are no unhealthy foods. Only unhealthy diets.

At Rebuild, we believe in taking the emotion and fear out of food. One meal, one snack, or one dessert doesn’t define your health. What matters most is the overall pattern of how you eat, move, and live.

Nutritional Context Matters

A slice of cake after dinner? Not a problem. But if every meal is ultra-processed and lacking in protein, fibre, and nutrients, then your overall diet may not be serving you. It’s not about restriction — it’s about balance, consistency, and context.

According to the World Health Organization and numerous nutrition studies, diets that are consistently high in ultra-processed foods and low in whole foods can contribute to chronic health conditions. But that doesn’t mean individual foods are the culprit.

Flexibility Builds Sustainability

The most effective diets are the ones people can stick to long term. That means making room for flexibility. All-or-nothing approaches often lead to burnout, bingeing, and cycles of guilt.

If you enjoy chocolate, pizza, or wine — you don’t have to give them up. You just need to learn how to include them in a way that aligns with your goals. That could mean planning indulgences, practicing portion control, or simply building more awareness around hunger and fullness.

How We Coach Nutrition at Rebuild

Our coaches don’t hand out cookie-cutter meal plans. Instead, we help you:

Build a diet rich in lean protein, whole grains, fruits, and vegetables
Understand portion sizes and satiety
Include your favourite foods without derailing progress
Develop a healthy relationship with food, body, and training
No food should come with guilt. You can eat well and still enjoy the foods you love. The key is to look at the bigger picture.

Ready to rebuild your relationship with food? Let’s chat about how we can support your nutrition goals.

Come get a taste of Rebuild Health and Fitness with our Taster Day

Mon, 12 May 2025 05:47:29 GMT

You don’t need to be fit to start. You just need to start

If you’ve ever thought:

“I want to feel stronger, but I don’t know where to begin.”

“I need something more supportive than a bootcamp or 8-week challenge.”

“I’m nervous about stepping into a gym again.”

This is for you.

Our Taster Day is a free, no-pressure opportunity to experience Rebuild — our coaching, our community, and our style of training — with no expectations, no sales pitch, and no judgment.

What’s a Taster Day?

It’s a special class designed for people who are curious about Rebuild but haven’t made the leap yet.

You’ll:

✅ Join a beginner-friendly performance class

✅ Meet our expert coaches and get personalised guidance

✅ Experience how we build strength, cardio and real fitness that supports your life

✅ See how every movement is scalable to your level

✅ Feel welcomed, seen, and encouraged — not thrown in the deep end

What Makes Rebuild Different?

Most gyms focus on burning calories.

We focus on building people.

At Rebuild, our training is measurable, adaptable, and grounded in sports science — so you’re not guessing, you’re progressing.

Our coaches meet you where you're at, and we care just as much about your mental wins as your physical ones.

Our members stay because it works — not just for their bodies, but for their lives.

Why This Matters for You

You don’t need another fitness fad.

You need a system that builds you up, keeps you coming back, and supports your long-term health — no matter your starting point.

Whether you’ve never lifted a weight, haven’t trained in years, or are just stuck in a rut, our Taster Day is your first step back into feeling like you again.

When & Where

�� Rebuild Capalaba

�� Saturday 17 May

�� 8:00am arrival for an 8:30am start

�� Free to attend — just register via the form below

How to Join

Complete the short form below to reserve your spot and sign your waiver.

Spots are limited — we keep things small so we can give you the attention you deserve.

Still unsure?
We get it. But we promise — everyone starts somewhere.
Let Taster Day be your start.

The Best Strength and Conditioning Classes in Wynnum and Capalaba: What to Expect at Rebuild

Tue, 06 May 2025 05:44:34 GMT

Come join Wynnum and Capalaba's best gym

If you're searching for the best strength and conditioning classes in Wynnum or Capalaba, you're not alone. More and more locals are moving away from generic HIIT circuits and towards gyms that offer structured programming, expert coaching, and long-term results.

That's exactly what Rebuild Health and Fitness delivers.

At Rebuild, we offer group training built around progressive, evidence-based strength and conditioning. That means classes that are intelligently programmed to help you get stronger, fitter, and more resilient over time — not just sweat for the sake of sweating.

What Makes Our Classes Different?

Structured Programming: Our classes are designed in 6-week blocks, with each block focusing on measurable progress. We track your performance so you can see real improvements in your strength, work capacity, and technique.
Expert Coaches: Our team isn't just there to cheer you on — they’re there to coach you. Each class is coached by professionals who can modify movements, ensure proper form, and support you no matter your level.
Community: Whether you're training in Wynnum or Capalaba, you'll be part of a welcoming community that lifts you up. This isn't a gym where you disappear in the corner — it's a place where people know your name.
Scalable for All Levels: Whether you're new to lifting or an experienced athlete, we scale every workout to your level. That means you get the right stimulus for your body, at your pace.

If you're in Wynnum or Capalaba and want more than just a sweaty workout, Rebuild offers a smarter, more supportive way to train.

Alcohol: The Simple Science And Effects On Fat Loss

Tue, 06 May 2025 05:38:56 GMT

Whether it’s a wedding, casual hangout, or just a night to unwind — alcohol tends to make an appearance. It’s part of our culture, part of how we connect, celebrate, and sometimes escape.

But while it may help us relax or feel more social in the moment, the downsides of drinking often outweigh the upsides — especially when it comes to your health, sleep, and training progress.

In this week’s episode of the Rebuild Health and Fitness Podcast, Sean and James break down what alcohol actually does to your body and how you can make smarter choices — not to eliminate drinking entirely, but to make it less bad.

Alcohol as a Social Connector

“It’s a drinking culture,” says James. From playing rugby at 16 to joining social clubs in adulthood, alcohol has been a common thread in social connection.

“You play sport, then you drink. That’s the nature of sport all around the world. When I moved to Australia, how did I connect with people? I joined a rugby club and went out for drinks. It becomes so ingrained in what we do.”

Sean adds, “Like any drug, alcohol allows for a form of escapism. You have all these walls set up, and it helps them come down.”

But behind the social mask, alcohol is still a toxin. And your body knows it.

What Happens in Your Body When You Drink?

“When you drink, your body stops metabolising everything else to prioritise getting the alcohol out of your system,” explains James.

Alcohol can’t be stored — the body sees it as poison. Your liver gets to work, using enzymes like alcohol dehydrogenase to break it down into other compounds. One of these is acetaldehyde — a toxic substance thought to be responsible for hangovers.

“Everything goes through the liver. If you're drinking heavily over long periods, this process gets overwhelmed. That’s when health problems start to stack up,” says James.

The Impact on Sleep

While a nightcap might help you drift off faster, it doesn’t give you quality sleep.

“When you’re sleeping without alcohol, your brain is doing important maintenance — repairing the body, consolidating memories, processing stress,” Sean says.

“But alcohol knocks you out more like an anaesthetic than true sleep. You’re sedated, not resting. You’ll wake up during the night, feeling unrested, groggy, and more stressed.”

James shares his personal experience: “There’ve been times in my life where alcohol hit me hard. I hate not remembering things. That’s why I take sleep seriously now — everything got worse the more I drank.”

Alcohol and Fat Loss

If you're trying to lose weight, alcohol might be the hidden saboteur in your plan.

A bottle of red wine? Around 600 calories. Beers can range from 80 to 400 calories. And that’s before the late-night snacks.

“There’s a 2020 paper that found even one standard drink a day increases your health risks,” says James. “One gram of alcohol has seven calories — ten beers can be nearly 2,000 calories. That’s a lot, especially if you’re training hard and watching your food.”

Your body also puts all other metabolic processes on hold while dealing with alcohol — so fat-burning and recovery take a back seat.

How to Make It “Less Bad”

Sean and James aren’t here to tell you to quit drinking — they enjoy a drink too. But their approach is about making better choices and reducing the impact alcohol has on your health.

Some ideas:

Switch to low-calorie options: “If my clients enjoy beer or cider, I encourage them to try spirits with low-cal mixers,” says James. “A vodka and soda is around 67 calories — that’s a big difference from a 300-calorie pint.”
Try non-alcoholic alternatives: “There are so many great alcohol-free beers and spirits now,” Sean says. “Bring one to a party and see how it feels. Sometimes the placebo is enough to get you through the social side.”
Support your recovery: Hydrate, move your body, and prioritise sleep. “You don’t need to earn the right to drink,” Sean says, “but you do need to manage the habits around it.”
Challenge your defaults: If you're using alcohol to destress, it’s likely doing the opposite. “Poor sleep from alcohol makes it harder to handle stress the next day,” Sean explains. “If you sleep better, you'll deal with life better.”

This isn’t about perfection. It’s about doing what you can to improve your health — or at least avoid making it worse.

As Sean puts it: “If you can't make it better, how do you make it a little less worse?”

By understanding how alcohol affects your body and making small, sustainable changes, you can still enjoy the moments that matter — without sacrificing your progress.

Stay Consistent This Winter: Why It Matters More Than You Think

Thu, 24 Apr 2025 04:06:09 GMT

Why Consistency in Winter is Crucial

When the mornings are darker, the beds are warmer, and the rain seems endless, it’s easy to tell yourself you’ll get back to the gym next week. But here’s the truth—winter isn’t a reason to pause your progress. It’s the season that separates the stop-starters from the ones who truly transform.

At Rebuild, we know that consistency—especially when it’s hard—is what drives real change. So let’s talk about why winter consistency matters, what it does for your body and mind, and how to make sure you keep showing up.

Why Consistency in Winter is Crucial

Your body doesn’t know it’s winter. It only knows what you do. Skipping weeks at a time means reversing hard-earned progress, both physically and mentally. Research shows that regular strength training improves insulin sensitivity, bone density, and cardiovascular health—even more so when done consistently over time (Westcott, 2012). Momentum matters.

Winter is also when stress, low mood, and fatigue creep in for many of us. Exercise has been proven to reduce symptoms of anxiety and depression, thanks to the release of endorphins and the regulation of stress hormones like cortisol (Harvard Health, 2021). So if you're feeling flat—this is the time to move, not pull back.

How Staying Active in Winter Helps You Long-Term

You avoid the restart trap

Every time you stop, it takes longer to get back to where you were. Consistent training keeps your baseline high and avoids the start-again cycle that leaves you feeling frustrated.

You build real discipline

Motivation will come and go. But the ability to show up regardless—that’s discipline. And discipline spills over into every part of life: work, family, even how you show up for yourself.

You’re ahead come spring

Want to feel strong, energised, and confident when the layers come off? That starts now. While others are hibernating, you’re laying the groundwork.

How to Stay Consistent When It’s Cold and Dark

Set a realistic routine

Don’t aim for perfection—aim for doable. Three sessions a week with intention is better than chasing five and quitting by June.

Train with people who lift you up

Community keeps you accountable. It’s easier to leave the house when you know someone’s expecting you. At Rebuild, you're never training alone.

Track your progress

Strength, reps, conditioning—see the data change. That’s motivation you can measure.

Focus on how it makes you feel

Training isn’t just for summer bodies. It’s for better sleep, less stress, more patience with the kids, and feeling like you again.

Winter isn’t the enemy. It’s the proving ground.

So show up. Not just for summer. Not just for weight loss. But for strength, stability, and the version of you that doesn’t give up when it gets hard.

We’ll be here, with the lights on, the music up, and a team that’s ready to help you stay consistent—whatever the weather.

How A Little Becomes A Lot In Injury And Recovery

Wed, 02 Apr 2025 22:28:35 GMT

Over the last few weeks, I’ve slowly managed to return to Rugby after tearing my meniscus in December last year. Had I not rushed back into too much too soon, I would’ve been back enjoying training much sooner instead of continually going through rehab sessions. I know that a few members of Rebuild can sometimes struggle when injuries keep them from training or doing things in the gym that they enjoy. It can seem difficult to train with some restrictions when you feel like you may be able to Rx a certain workout. However, in saying that, being smart about how you return to your previous workload is important. It may not seem like it at the time but sometimes less is more. Take time in between training to recover and trust that the plan that’s been given to you will get you back. Take the small wins. Little by little, a little becomes a lot.

Everyone Has A Movement They Struggle With

Wed, 02 Apr 2025 22:28:35 GMT

Everyone has a movement they aren’t super strong at, or struggle with. For me, it feels like multiple things - squats, running, gymnastics- the list goes on. But I refuse to say ‘I hate running’ or ‘ugh, squats’. I actually enjoy seeing things in the programming that I’m not good at. It came from reading about Matt Fraser and his experience with rowing. He got his ass handed to him in rowing one year, so for the next 12 months he rowed every day. Then he became a force to be reckoned with on the rower the following year. I’m sure as hell not going to run every day (lol) but it made me reframe my approach to training, and changed my mindset. It’s an opportunity to improve and build my base.I’ll still struggle, still sweat, still feel weak but it makes the workouts more enjoyable, makes me feel like I’m working towards something and makes me a nicer person to have in the gym ?

Your Weight And Your Health Are Not The Same Thing

Wed, 02 Apr 2025 22:28:35 GMT

At one point in 2015, I was nearly 90kg. I was so unhappy and eating my feelings. I had a fucked up relationship with food and my body. Then, I found boxing, and learnt that weight is just a number, it’s something that I’m open about and my coaches would talk about it like it was nothing. I lost any shame for the numbers on the scale, I hovered around 80kg. I was happy and healthy. Then I got sick, and my weight plummeted to 65kg. I was so unwell, my kidneys were failing, I was lethargic, I was anemic, I was slowly dying. But some people would say how ‘great’ I looked. What they meant was thin/skinny. My body composition looked good to them because I’d always been a bit chubby. But I was in the worst health of my life. And then I got a little better. I started training and my weight increased bit by bit. My muscle mass came back. My weight crept back up. I got less compliments from people on my body. I felt better, stronger, but crickets from the people offering their insight into how I looked when emaciated. Now I’m hovering around 75kg. And some days I think I’ve failed - I shouldn’t have let the weight creep back on.I feel like I’ve been conditioned to think that reaching 80kg on the scales is a failure. Lighter = better. Even the doctors told me I needed to keep the weight off, to protect my kidneys. But what impact does 5kg have on my organs and overall health? It has far more impact on my mental health than it does my physical. Some days I think I’ve failed, having let the weight return. But other days I remind myself that the 80kg Cait would have loved to be 75kg. And 80kg Cait was strong, fit and happy, and most importantly, healthy. What I’m saying is, it’s just a fucking number. And it’s one that messes with our heads. But if we think about when we were happiest, strongest, fittest - what measure is weight in those memories?

I Am 30, I Need A Hip Replacement

Wed, 02 Apr 2025 22:28:35 GMT

A few months ago I wrote about being 30 & needing a hip replacement. After doing so I had people contact me about it. For the most part it’s not something I’m actively preaching about. But after a few of these conversations I noticed they all followed the same trend: How come you’re still training if your hip is that bad? Does it hurt a lot? My answers seem to surprise people- yes it hurts a lot, I feel it all the time, but the one that seemed to intrigued them most was my answer to the questions around training, I simply said asked what’s the alternative if I stop training? For me not doing some sort of training to challenge myself physically and mentally is non-negotiable for a happy life.I now fall in the category of someone who deals with chronic pain, I have good pain days and bad pain days. Some days I can manage a 20min walk, sometimes a 10min one before I need a break or limp my way back home. Being in pain or discomfort isn’t something you get used to; it's both mentally and physically draining but it’s more something you just accept and deal with.Without trying to be too stoic I don’t really have a choice but to deal with it, I’ve certainly had to change things in my routine to help manage as best I can. For me training is the anchor that helps me maintain my mental and physical health. If i don’t train, I know things will deteriorate quickly causing other factors in my life to suffer.Why am I sharing this? Having been in this industry for over a decade and interacted with 1000s of people, I know for a fact many people give up when faced with a little pain or discomfort and never get to point where they can see benefits of establishing a life around health & fitness to help stave off effects of poor health- aching knees, bad back, depression, weak bones and most importantly I believe, losing the ability to do the activities we love.Dealing with struggles and setbacks is part of life. I urge you not to give up on your pursuit of health because if you do, at some stage you will suffer from choices you’ve made, one way or another. Find a way to keep moving, do something you enjoy and challenges you and you’ll reap the rewards for life.

Progressive Overload: What It Is And Why You Need It In Training

Wed, 02 Apr 2025 22:28:35 GMT

Progressive overload is increasing stimulus in a number of ways, including increasing load, time under tension, tempo or volume, reduced rest or additional training sessions.At Rebuild Health and Fitness, we use progressive overload in programming to ensure members get the most out of each session. “If you want to get at better anything, you must have a level of progressive overload to it.”What is progressive overload?Progressive overload is a methodology in programming in which stimulus is increased over time - throughout a cycle. Kramer et al (2002) write: “Progressive overload is the gradual increase of stress placed on the body during resistance training. In reality, resistance training is only effective for improving health and performance if the human body is continually required to exert a greater magnitude of force to meet higher physiological demands. Thus, a gradual increase in demand of the resistance training program is necessary for long-term improvement in muscular fitness and health.'This enables members to build up strength over the weeks, gradually increasing the load without overloading or injuring themselves. It’s a scientific methodology that is proven to be effective and ensures our members get the most out of every session, see results at the end of the cycle while still being able to maintain proper technique.Why do we use it in training?Using this methodology enhances strength through specific adaptation to increased demand (SAID) - it's a proven format by sports scientists. By gradually overloading the body, it will adapt to the required stimulus, making you gradually stronger. 'You can't do it any other way actually - it's not like this is just our opinion, it’s a fact,' explains Coach James. 'If you want to get stronger or you want to build more muscle, you must have some level of progressive overload and that can come in so many different ways. You need to understand, it needs it.'This overload must be tracked so you know you’re progressing, otherwise, you’re only guessing your results. Through using Wodify to log and track each lift and movement and time, our members can see their progress in the gym and know they're improving.

Putting Your Goals Out There Might Sound Scary But It's Effective

Wed, 02 Apr 2025 22:28:35 GMT

It is scary putting your goals out to the world but it is unbelievably effective at holding you accountable. Not enough people actually say and declare to the world what they are after. Put them on social media or a place that people can see.It is scary because we worry that people will put us down if we don’t achieve those goals but in reality most people don’t care. For me, my goal for Olympic weightlifting is to reach a 160kg snatch and a 200kg clean and jerk. All the people I have around me, support me, are happy if I achieve my goals and are there for me if I don’t. People who put you down for taking a shot at something and maybe you don’t quite get it are not people I want to listen to.Share your goals and see what comes of it. You won’t regret it.

Why Rebuild Health And Fitness Is Wynnum And Brisbane's Best Gym

Wed, 02 Apr 2025 22:28:35 GMT

At Rebuild Health and Fitness, we take immense pride in being recognised as Brisbane's best gym.

The Courier Mail's esteemed title is a testament to our unwavering commitment to providing an exceptional fitness experience.

Nestled in the heart of Wynnum, our facility boasts the largest group fitness facility in the area, offering our members an unrivalled training environment. We attribute our success to several key factors, including our emphasis on progressive overload, world-class coaching, and our dedication to transforming lives through fitness.

Progressive Overload: Unleashing Your Full Potential

At Rebuild Health and Fitness, we firmly believe in the power of progressive overload. It is through consistent and gradual challenges that true growth is achieved.

Our experienced trainers design personalised programmes that push individuals beyond their comfort zones, helping them reach their full potential. Regardless of whether you are a beginner or an advanced athlete, we offer tailored training programmes that cater to all fitness levels. By gradually increasing resistance, intensity, or volume, we ensure continuous improvements in strength, endurance, and overall fitness. This approach sets us apart from other gyms in Brisbane, as we believe in long-term results and preventing plateauing.

World-Class Coaching: Guiding You to Success

One of the defining features of Rebuild Health and Fitness is our team of world-class coaches.

These highly qualified professionals are dedicated to helping our members unleash their true potential. With their extensive knowledge of exercise science, nutrition, and fitness psychology, our coaches provide personalised guidance, support, and motivation to ensure individuals achieve their goals.

Whether you are aiming for weight loss, muscle gain, or overall well-being, our coaches will develop a customised plan tailored to your unique needs and preferences. Their expertise inspires and empowers our members to surpass their own expectations.

Winning the Courier Mail's 'Brisbane's Best Gym' Title

Our commitment to excellence has been acknowledged by the esteemed Courier Mail, who bestowed upon us the title of 'Brisbane's Best Gym.'

This prestigious recognition reflects the unwavering dedication of our staff and our relentless pursuit of providing exceptional fitness experiences to our members.

Through our state-of-the-art facilities, wide range of equipment, and innovative training methods, we have set a new standard for what a gym should be in Brisbane.

The Largest Group Fitness Facility in Wynnum

Situated in the vibrant suburb of Wynnum, Rebuild Health and Fitness proudly offers the largest group fitness facility in the area.

This expansive space provides an energising and inclusive environment for our members to engage in a diverse array of group exercise classes.

From high-intensity interval training to yoga and everything in between, our facility caters to all interests and fitness levels.

This impressive offering ensures that individuals can find their perfect workout within a supportive community, fostering a sense of camaraderie and motivation that is unparalleled.

Rebuild Health and Fitness unquestionably stands as Brisbane's best gym, and our reputation is well-deserved. Through our emphasis on progressive overload, world-class coaching, and the distinction of winning the Courier Mail's 'Brisbane's Best Gym' title, coupled with the largest group fitness facility in Wynnum, we deliver a transformative fitness experience like no other.

We invite you to join us on this incredible journey towards a healthier and fitter you.

Get in touch to learn about our membership options.

The Rebuild Games Score Centre

Wed, 02 Apr 2025 22:28:35 GMT

Scores are updated at the end of each points-scoring day.

Here’s the latest breakdown:

Team Points

Red Team - 385
Blue Team - 359
Green Team - 335
Yellow Team - 375

Saturday, July 22: Final Day Recap

The final event is complete!

Here’s how it played out:

Blue Team dominated the final event, earning 25 points plus 24 bonus points (+49 total) taking them to 343 points .
Yellow Team came second, scoring 15 points plus 8 bonus points (+23 total) reaching 358 points .
Red Team placed third, earning 10 points and 4 bonus points (+14 total) moving them to 365 points .
Green Team finished fourth, scoring 5 points and 4 bonus points (+9 total), totalling 315 points .

�� Coaches' Choice

Leah Brearley (Green Team) was recognised for her outstanding spirit, strength, and determination throughout the entire Games.

Attendance Points (Final Week)

4x Weekly Session Attendance:

Red: 20
Green: 17
Yellow: 17
Blue: 16

Saturday Attendance:

Blue: 15
Green: 19
Red & Yellow: 20 each

Google Reviews Bonus Points

Red: Paula, Rhys, Jenny C (+3pts)
Yellow: Kerrie, Michelle G, Tom H ( +3pts )
Blue: Adam A, Rach M, Dani ( +3pts )
Green: Diana, Mana ( +2pts )

Friday Bonus Points (Attendance)

Blue: 11pts
Green: 11pts
Red: 16pts
Yellow: 15pts

Friday, July 21: Near the Finish Line!

Google Reviews:

Yellow: Sarah Wilson, Raisa, Ronan ( +3pts )
Green: Kim C ( +1pt )
Red: Jaclyn, Adam Trew, Mary Andrews, Pacey ( +4pts )

Thursday, July 20: More Reviews

Additional points for Google reviews:

Blue: Justin
Green: Jenai, Frankie
Red: Therese
Yellow: Sarah Wong, Shannon, Krystin, Hayley C, Laura C

Week 3 Attendance

4+ Sessions Per Member:

Red: 21
Yellow: 16
Blue: 14
Green: 17

Monday: Helen Bonus

Bonus points for PBs in the Helen workout:

Blue : Stu, Annemarie, Matt Ebbage
Red : Ollie, Gyrae, Kelsey, Sam, Cait, late add: Adam Trew
Green : Gaz
Yellow : Dan Moloney, Sarah Wong, Pat Wood, Jess Batey

Friday Night Lights

Best Dressed: Yellow team (Ronan in superhero costume, +3pts)

Event 1: 3RM Total

(Deadlift, Hang Clean, Shoulder to Overhead)

Green: 2,405kg (1st, 10pts )
Blue: 2,335kg (2nd, 8pts )
Yellow: 2,280kg (3rd, 6pts )
Red: 2,050kg (4th, 4pts )

Event 2

1st: Blue
2nd: Green
3rd: Yellow
4th: Red

Event 3

1st: Red (629 reps)
2nd: Blue ( 535 reps )
3rd: Yellow ( 522 reps )
4th: Green ( 432 reps )

Overall Event Scores

Blue: 26pts
Green : 22pts
Yellow : 18pts
Red : 18pts

Coaches' Choice & Spirit

Laura McLachlan (Red) - For her energetic Teletubby costume and relentless support.

Social Media Sweeps

Special +5pts awards:

Pat Wood (Yellow) for best cinematic post
Patrice Lund (Green) for inspiring reel
Daniel Kennedy (Blue) for sharing his growth

Bonus Points :
Everyone who posted earned +1pt for their team!

Total bonus:

Red: 8pts
Green: 5pts
Blue: 3pts
Yellow: 4pts

Other Key Highlights

Week 2 Attendance:
Red: 16 | Yellow: 21 | Blue: 11 | Green: 11
Squat Clean PBs :
Blue: 16 | Red: 21 | Green: 19 | Yellow: 22
Strict Press PBs :
Yellow: 16 | Red: 14 | Blue: 12 | Green: 10

�� Final Thoughts

What an epic few weeks of competition, spirit, and incredible performances from every team!

Thank you all for bringing your best energy to the Rebuild Games —you should all be incredibly proud!

Stay tuned for the final crowning of our Rebuild Games Champions! ��

Training Should Be Part Of Your Everyday

Wed, 02 Apr 2025 22:28:35 GMT

For me, training is no different than eating or sleeping —
➡️ It’s a fundamental part of my life .

But even now, there are days when I feel reluctant or unmotivated —just like everyone else.

Winning Starts With Showing Up

Some days, you don't want to do anything.

You don’t feel like being in the gym.

You don’t feel like pushing yourself.

But the moment you step into the gym—despite that mentality—you’re already winning.

Maybe you won't see any physical gains that day.

But mentally?

➡️ You’re building resilience , discipline , and determination .

And that mindset shift will carry you much further than any single workout.

Progress, Not Perfection

When I’m struggling, I remind myself of one thing:

Progress is the goal.

Every day, I aim to push myself— even if just by one small step .

Some days I’ll do a little more.

Some days, a little less.

But every day I’m there, trying, moving forward in the best way I can for that day .

Flexibility Over Rigidity

I’ve never believed in:

Overly strict diets
Excessively long training sessions
Focusing obsessively on just one thing

Life is meant to be lived:

If I wanted a beer, I drank a beer.
If I craved chocolate, I ate the chocolate.

Could I do better? Maybe.

But that's not the point.

The point is:

I made progress that day.
I kept showing up.

And that, to me, is success .

Trust the Process

Not every day brings immediate results.

Some days, it’s just about being there , putting in the work, and trusting that:

If you stay committed, sooner or later, you’ll get where you want to go.

The real secret? ➡️ Preparation.

Every day, I try to prepare myself mentally and physically for the next step.

This consistency is the key to training regularly and achieving the best results.

Final Thought

Believe in the process.

Stick with the process.

Don’t obsess over the short-term ups and downs.

Always keep your eyes on the long-term horizon.

Because in the end, success isn’t about perfection—it’s about perseverance.

Training As A Parent At Rebuild - Bring Your Children To Our Play Area

Wed, 02 Apr 2025 22:28:35 GMT

At Rebuild Health and Fitness , we deeply understand the unique challenges parents face in balancing personal wellness with family responsibilities.

Parenthood demands time, energy, and dedication—often leaving little space for self-care.

Traditional gyms may not cater to parents with young children, creating yet another barrier to regular exercise.

That’s why at Rebuild, we’ve made it a priority to create an environment where parents can thrive —without compromising their role as caregivers.

A Gym That Supports Families

We believe that your fitness journey should be inclusive of your family life.

To support this, Rebuild Health and Fitness proudly offers an on-site children's play area — right on the gym floor .

✅ Parents can maintain visual contact with their children during their workouts.
✅ Children can enjoy a safe, engaging space while parents focus on their health.

This setup gives parents peace of mind and allows them to invest in their wellness, knowing their children are close, safe, and happy .

Building a Community of Parental Empowerment

At Rebuild, we don’t just provide space—we foster a community where:

Parents feel supported and included.
Health and fitness are accessible to everyone, regardless of family status.
Wellness becomes a family affair.

By actively encouraging parents to prioritise their health, we help them become stronger, more energized, and more resilient —qualities that ripple into every aspect of family life.

Why It Matters

When parents are empowered to take care of themselves:

Families grow healthier together.
Children see positive role models in action.
Communities thrive.

Rebuild Health and Fitness isn’t just a gym.

It’s a vibrant, supportive space where parents can:

Chase their fitness goals.
Connect with like-minded individuals.
Show their children that health and wellness are lifelong priorities.

Wellness Is a Family Affair at Rebuild

At Rebuild, we believe in building strong bodies and strong communities—starting with families.

Because when parents are empowered to be their healthiest selves, everyone benefits .

Join us at Rebuild Health and Fitness —where your wellness journey doesn’t mean leaving your family behind. It means bringing them along for the ride .

How I Found A Love Of Group Fitness

Wed, 02 Apr 2025 22:28:35 GMT

My love for group fitness first began back in 2007 , when I joined an outdoor bootcamp after relocating from the UK to Sydney.

At the time, it wasn’t just about exercise—it gave me something far more important:
➡️ A community .
➡️ A sense of belonging .
➡️ Relationships built through shared hard work and shared victories.

I loved it so much that I decided to take a leap of faith :

I left my full-time job .
I earned my Cert 3 & 4 in Personal Training .
I launched my own outdoor group training business .

And you know what they say:

"If you love what you do, you'll never work a day in your life."

That was true for me.

Helping people feel better, working towards their goals, and watching them achieve them?

➡️ There’s no better feeling .

A New Chapter: Moving to Brisbane

In 2015, life shifted again.

This time, we moved to Brisbane —this time with a baby in tow :

My son, Jack .
Shortly after, our little girl, Matilda , arrived.

Finding a gym that felt right for me in this new chapter was a challenge .

Nothing clicked—until I found Rebuild Health and Fitness .

At first, the idea of CrossFit was daunting :

Would I be strong enough?
Was I fit enough?

But the moment I joined, none of that mattered.

Rebuild instantly felt like home.

Becoming a Coach: Another Leap of Faith

Fast-forward five years, and my love for Rebuild has grown so much that I took another leap of faith:

✅ I completed my CrossFit Level 1 Trainer course.
✅ I became a proud member of the amazing coaching team .

Why?

Because I believe in everything that Rebuild stands for.

It just makes sense —even when stepping into a new role feels a little scary.

My Coaching Philosophy

When someone walks through the doors of Rebuild Health and Fitness, I want that to be the best hour of their day.

I’m here to:

Help them feel good about themselves .
Share their wins —big or small—every single session.
Encourage and celebrate their achievements, no matter how small they may seem.

And as a mum, I especially understand how hard it is:

To carve out time for yourself.
To deal with the mum guilt of prioritising your own health.

I believe it’s crucial to set the right example for our children:

To be active .
To have a healthy body image .
To foster a positive relationship with food and fitness .

If I can help someone feel even a little bit better—

If I can make a difference in someone's day —

➡️ That’s the best part of being a coach.

Final Thought

Fitness isn't just about strength or speed.

It’s about community, belief in yourself, and celebrating every step of the journey.

At Rebuild, that's exactly what we do—and I’m so proud to be part of it.

Eating Around Training: How To Optimise Your Performance Through Nutrition

Wed, 02 Apr 2025 22:28:35 GMT

Embarking on a journey toward improved health and fitness means more than just sweating it out in the gym or pounding the pavement.

While exercise is crucial, nutrition —specifically how you eat around your training sessions —plays a pivotal role in optimising your performance and accelerating your results.

In this blog, we’ll explore why strategic eating before and after workouts matters and how it can fuel your success.

Pre-Workout Nutrition: Energise for Excellence

Think of your body as a high-performance car.

Just as a car needs the right fuel to run efficiently, your body needs proper nourishment to perform at its best.

Pre-workout nutrition is the key that ignites your engine and prepares you for a productive session.

1. Fueling Your Energy Levels

Consuming a balanced meal before exercise provides a readily available energy source.

A combination of:

Complex carbohydrates (like whole grains, fruits, and vegetables)
Lean protein

helps sustain energy , prevent premature fatigue , and ensures you can give your full effort through every set and rep.

2. Enhancing Your Performance

Carbohydrates are the preferred fuel source for your muscles.

Eating carbs before training:

Boosts muscle glycogen stores
Improves endurance, strength, and overall performance

It’s not just about feeling good during your workout— it’s about performing better .

Post-Workout Nutrition: Recovery and Repair

Finishing a workout isn’t the finish line—it’s the beginning of recovery.

Just like a race car needs maintenance after the race, your body needs nourishment to rebuild and improve .

1. Muscle Recovery

Intense exercise creates micro-tears in your muscles.

Protein , known as the building block of muscle , is crucial for:

Repairing tissues
Building new muscle fibers
Reducing soreness and fatigue

Consuming protein-rich foods or supplements after training supports faster, stronger recovery .

2. Replenishing Nutrients

Post-workout, your body is primed to absorb nutrients efficiently.

Replenishing glycogen stores with a combination of carbohydrates and protein within about 30 minutes to 2 hours helps:

Kickstart muscle recovery
Reduce muscle soreness
Prepare you for your next session

Hydration: The Unsung Hero of Performance

While food often steals the spotlight, hydration is just as critical.

Proper hydration supports:

Muscle function
Joint health
Cardiovascular efficiency

Even mild dehydration can lead to:

Decreased performance
Early fatigue
Hindered recovery

Tip: Drink water before , during , and after exercise to keep your body performing at its best.

Exercise and Nutrition: The Dynamic Duo

In the realm of fitness, exercise and nutrition are inseparable.

Just like a high-performance car relies on both quality fuel and expert handling , your body thrives when fuelled at the right times with the right nutrients .

Pre-workout nutrition powers your training.
Post-workout nutrition lays the foundation for growth and recovery.

By embracing these principles, you're not just boosting today's performance— you're investing in your long-term health and fitness journey .

Ready to Learn More?

Want more in-depth strategies to master your pre- and post-workout nutrition?

�� Download our FREE ebook on Eating Around Training and take your fitness to the next level! Fuel smart. Train hard. Recover strong.

Ego Is The Enemy

Wed, 02 Apr 2025 22:28:35 GMT

There have been many times in my life when my ego has let me down—or at least tried to.

And I don’t mean ego in the sense of "I'm better than I am."

I mean the type of ego that:

Stops you from trying because you’re afraid of not looking good enough
Makes you miss opportunities because you don’t want to risk failing publicly

When Ego Gets in the Way

You’ll often hear me tell our members:

"Your best is always good enough."

And I truly believe it.

But there have been many times in my own life when I didn’t believe it for myself .

A quick example:
Years ago, when I started coaching CrossFit , I was at my fittest . I was competing in local comps —but when it came to the CrossFit Open , I didn’t compete.

Why?

Because deep down, I worried that if my members saw me not placing high enough, they’d think I wasn’t fit enough .

My ego got in the way.

The Dark Side of Competitiveness

I’m competitive—and sometimes, to my own detriment.

I’m a gracious winner .
But I’m a terrible loser .

In the past, if I knew I couldn’t win or wouldn’t win ,
➡️ I wouldn't try as hard.
➡️ I wouldn’t fully commit.

Because then, if I didn’t succeed, I had an escape .

An excuse .

A way out .

But the truth is:

The only real failure is not trying at all.

Because even if you commit and things don’t go perfectly,
➡️ You’ll be so much closer to your goal than if you’d never started.

Growing Up, Growing Through It

As I’ve gotten older, my mindset has shifted.

But that old mindset? ➡️ It doesn’t completely disappear .

It’s something I still actively work on —by doing the uncomfortable thing .

I chase adversity .

I choose the tough option .

Because I believe that’s where true growth lies :

Doing the things you don’t want to do.
Doing them regardless of the outcome .
Doing them without a guarantee of winning .

The Biggest Realisation: Nobody Else Cares

Here’s the biggest thing I’ve learned:

Nobody else cares.

Not about your score.

Not about whether you win or lose.

Not about how you look trying.

The fear? The pressure? The expectations?
➡️ They’re all in your own mind .

And once you realise that,
➡️ You’re free to go after whatever sets your soul on fire— with no excuses .

Final Thought

Your best effort is always good enough.

Not because it guarantees success, but because it guarantees growth .

And that's what truly matters.

Why You Should Consider Personal Training

Wed, 02 Apr 2025 22:28:35 GMT

Personal training is a dynamic, personalised approach that offers significant advantages for individuals seeking to achieve their health and fitness goals.

It’s not just about having someone count your reps— it’s about tailored support, expert knowledge, and sustainable motivation .

Here’s why personal training can dramatically expedite your progress :

1. Tailored Guidance for Maximum Results

Every individual is unique:

Different fitness levels
Different goals
Different limitations

A personal trainer takes all of this into account, crafting a customised workout plan that:

Maximises progress
Minimises risk of injury
Targets your specific objectives —whether it’s fat loss , muscle gain , improved endurance , or athletic performance .

This personalisation ensures that every session brings you closer to your goals , rather than wasting time on ineffective routines.

2. Built-in Motivation and Accountability

One of the biggest challenges in fitness is staying consistent.

Personal trainers act as:

Dedicated motivators
Accountability partners

They push you beyond your perceived limits and help you stay focused when motivation dips.

This consistent support often leads to better adherence and, ultimately, quicker, more noticeable results .

3. Access to Expert Knowledge

Personal trainers bring a wealth of experience and up-to-date expertise in:

Fitness trends
Exercise science
Nutrition

This means:

Optimal exercise selection
Proper technique coaching
Evidence-based nutrition advice

Working with a trainer ensures you’re using the most effective methods to fast-track your progress—while avoiding outdated or ineffective strategies.

Conclusion: The Fast-Track to Your Goals

Personal training is more than just working out—it’s a strategic partnership focused on helping you reach your goals faster and more efficiently.

By providing:

Tailored guidance
Ongoing motivation
Expert insight

Personal training helps you achieve better, faster, and safer results than self-guided efforts alone.

If you're serious about transforming your fitness journey, investing in a personal trainer could be the most powerful decision you make.

I'm Not The Fastest Or The Strongest In The Gym, But That's Not The Point

Wed, 02 Apr 2025 22:28:35 GMT

I’m by no means the strongest, fittest, or fastest person in the gym—and I’ve come to accept that .

It took me time to stop comparing myself to others and realise something important:

➡️ The gym is a priority for me—but it’s not my only one.

I don’t train multiple hours per day or six days a week .

Instead, I choose to invest my energy into other vital areas of my life:

Career
Family
Basketball
Personal growth

It’s a personal choice , just like it’s others’ choice to dedicate more time to the gym, their nutrition, their sleep, and their recovery.

And that's okay.

Why Comparison Doesn't Serve Us

Comparing myself to others does me little good.

Why?

Because:

I don’t know their full story.
I don’t know their health, their history, or their journey.

What I do know is my own path:

I live with kidney disease .
I’ve endured spinal surgery .
I’ve faced months of sickness .
I’ve dealt with basketball injuries .

I remember one day, early in my comeback, I tried to deadlift 25kg .

It hurt —and it was a far cry from my personal best of 112kg .

I was frustrated .

But then a coach said something that changed everything :

"Cait, think of what’s on your barbell. Think of the kidney disease, the spinal surgery, the 9 months of sickness—that’s the weight you’re lifting too."

That moment shifted my mindset .

Celebrating My Own Strength

Today, I’ve not only recovered—I’ve surpassed my previous best.

✅ I recently hit a 115kg deadlift , and I’m aiming for even more come testing day.

Thanks to the guidance of my coaches and the importance they place on tracking metrics :

I better understand my capabilities and limitations .
I can see my progress clearly .
I focus on controlling what I can control , both inside and outside the gym.

The Real Victory

I may not be the strongest in the gym.

But I am:

The strongest version of myself .
Stronger every week .
Healthier, happier, and more resilient than ever before.

And that?

That’s pretty cool .

Your Journey is Your Own

It's not about being the best in the room.

It's about being the best version of yourself —every single day.

Progress is personal.

Strength is personal.

And your story is powerful.

Celebrate every win—because you're lifting far more than just the weight on the barbell.

The Benefits Of Functional Fitness - Why Do It?

Wed, 02 Apr 2025 22:28:35 GMT

In today's fast-paced world , fitness has evolved far beyond simply lifting weights or running on a treadmill.

Functional fitness has emerged as a game-changer —offering a holistic approach to physical wellness, strength, and longevity.

This comprehensive training philosophy enhances your ability to move better , live stronger , and enjoy life more fully .

What Is Functional Fitness?

Functional fitness focuses on exercises that mimic real-life movements and improve your everyday abilities.

Unlike traditional gym routines that often isolate muscles, functional fitness emphasizes compound movements that:

Engage multiple muscle groups simultaneously
Build mobility , stability , strength , and coordination

You’ll find movements like:

Squatting
Lifting
Pushing
Pulling
Bending

These foundational patterns prepare your body for the physical demands of daily life —making everything from lifting groceries to playing with your kids easier and safer .

The Powerful Benefits of Functional Fitness

��️‍♂️ Improved Everyday Functionality

Build strength and efficiency for tasks like lifting, walking, climbing stairs, or carrying heavy loads.

�� Enhanced Core Strength

Functional movements engage your core in every session, promoting:

Better stability
Improved posture
Reduced injury risk

�� Increased Flexibility

Dynamic movements and active stretches improve range of motion and muscle elasticity, making daily activities feel smoother and more comfortable.

�� Better Balance and Coordination

By challenging your proprioception (body awareness), functional fitness improves:

Balance
Reaction time
Agility

Essential for injury prevention —especially as we age.

��️ Injury Prevention and Recovery

Stronger, more mobile bodies are less prone to injuries. Functional training also aids in rehabilitation , making recovery faster and safer.

⏳ Time-Efficient Workouts

Functional exercises work multiple muscles at once, delivering full-body workouts in less time—perfect for busy schedules.

�� Versatility for All Fitness Levels

Whether you're a beginner or an elite athlete, functional fitness can be:

Adapted
Scaled
Progressed

To suit your individual goals and needs.

�� Mental Health Boost

Regular training:

Reduces stress
Enhances mood through endorphin release
Increases mental clarity and confidence

⏳ Longevity and Quality of Life

Stay strong, mobile, and independent as you age, enhancing your ability to live a vibrant, active life.

⚖️ Weight Management

By combining strength and cardio, functional fitness:

Burns calories
Builds muscle
Supports healthy body composition

Functional Fitness: It's About Living Fully

Functional fitness isn’t just about looking fit—it’s about feeling strong, moving freely, and thriving in your everyday life.

By incorporating functional fitness into your routine, you’ll experience:

Improved daily performance
Reduced injury risk
Increased energy and confidence

It’s accessible, adaptable, and incredibly effective—no matter where you are on your fitness journey.

Ready to Rebuild and Thrive?

Don’t wait for the “perfect” time.

Start your functional fitness journey today , and unlock a healthier, stronger, happier version of yourself.

Because fitness isn’t just for the gym— it’s for life .

The Best Time To Start Training

Wed, 02 Apr 2025 22:28:35 GMT

Life has a way of throwing curveballs when we least expect it.

In those moments, many of us fall into the trap of waiting —waiting for the "perfect" time to start something new.

Whether it's embarking on a fitness journey , making positive lifestyle changes , or pursuing personal growth , we often delay action hoping the stars will align.

But here’s the truth:

➡️ There is no perfect time to start.
➡️ The best time to begin is now.

Finding Strength in Uncertainty

We've all faced challenges and uncertainties—both individually and collectively.

And yet, in those tough moments, we discover:

Strength
Resilience
The ability to rebuild ourselves

Waiting for ideal conditions is a losing game.

True growth happens when we take action , even when the path ahead seems unclear.

Overcoming Personal Setbacks

You might be facing:

Obstacles
Doubts
Personal setbacks

You might be waiting for:

The "right" moment to start training
The "right" mood to prioritise your health
The "perfect" plan to improve your life

Don't wait any longer.

The Wisdom of Action: Planting the Seed

"The best time to plant a tree was 20 years ago.
The second-best time is now."

This timeless saying applies to everything in life, especially your journey toward:

Health
Personal growth
A better future

There will never be a flawless moment.

There’s only now.

Consistency Builds Progress

Life is unpredictable.

It’s easy to find excuses to delay, to tell yourself,

"I'll start tomorrow..."

But real change is built through:

Small daily actions
Consistent effort
Progress over perfection

It’s these small steps that lay the foundation for a stronger tomorrow .

Your Journey Starts Today

We encourage you to cast aside the notion of a 'perfect time.'

✅ Don’t wait for everything to be easy.
✅ Don’t wait for the fear to disappear.
✅ Don’t wait for the calendar to show Monday, or January 1st.

Create your own path.

Start now.

Find a workout that excites you.
Make one healthier food choice today.
Invest in your physical and mental well-being.

The path to rebuilding yourself won’t always be easy—but it will always be worth it .

Take that first step today.

Your future self will thank you.

Taking A Break Can Help Your Training

Wed, 02 Apr 2025 22:28:35 GMT

Recently, my wife and I took a break from day-to-day life and headed to Thailand for a week of rest and relaxation .

Initially, I had it all planned:

I found a resort with a fantastic gym .
I even programmed a week’s worth of workouts based on the equipment available.

After day one , following a solid bench and accessory session , I realised something important:

➡️ Part of taking a true break meant stepping away from active training —and that was a healthy choice for me.

Realising the Need for a Different Kind of Recovery

My full-time job revolves around exercise.

My hobby revolves around exercise .

And although I don’t train as intensely as I once did, I still train consistently .

It became clear:

My body needed a rest .
My mind needed a break from constantly thinking about programming, training schedules, and exercise goals.

So I scrapped the workouts for the remainder of the trip.

Instead, we chose active relaxation :

Lots of swimming
Walking
Enjoying amazing food
And, yes, the occasional cocktail

The Result? Total Refreshment

Taking this approach left me feeling:

Mentally refreshed
Physically recharged
Excited to return to the gym ready to hit it hard again on Monday

This small shift reminded me that training recovery isn't just physical — mental recovery is equally vital for sustainability and long-term progress .

Key Takeaways from the Trip

�� Take time away from the grind:
If you need to step back— it’s okay . It's often exactly what your body and mind need.

�� Enjoy the experience:
Whether that means easing back on training , indulging in incredible food , or having a few cocktails —embrace it without guilt.

��️‍♂️ Or keep some structure if needed:
If you’re someone who feels better with a bit of training structure even while away, that’s fine too! Active recovery can help flush out your system and keep you feeling good.

✅ The most important thing: Do what feels right for YOU.

Need Help Planning a Holiday Training Routine?

If you’re planning a trip and want guidance on holiday workouts—whether you want something structured or something light—speak to the Rebuild team.

We’re always here to help you find the right balance between rest , movement , and enjoying life to the fullest.

Because real fitness is about long-term health , not just grind after grind .

Surviving The Silly Season: How To Maintain Your Goals Over Christmas

Wed, 02 Apr 2025 22:28:35 GMT

In a season filled with endless advice on how to handle holidays, the conversation can feel repetitive and overwhelming .

Yet the central question remains as relevant as ever:

➡️ Should you stick to your routine during the holidays, or allow yourself to indulge freely and enjoy?

Both approaches have their merits—and understanding your personal mindset is key to choosing what’s right for you.

Two Perspectives on Holiday Health

On one side, many health and nutrition experts advocate for embracing the joy of the season, indulging without guilt, and cherishing time with family and friends.

On the other side, some advocate for maintaining your progress and habits through the holidays, emphasizing that staying connected to your goals is possible—even amidst the celebrations.

Insights from Rebuild Coaches: What Really Matters

"Those who emerge from the festive season content," notes coach Sean "are generally individuals who've stayed committed to their goals and achievements."

He contrasts this with the “it is what it is” mindset , where individuals often find themselves partially satisfied , but later disheartened after realising how far they've drifted from their hard-earned routines.

For many, losing track can feel like undoing months of dedicated effort —a frustrating and demotivating setback.

Ask Yourself: What Feels Worth It?

Everyone’s relationship with the holidays is deeply personal:

For some, it's a time of total relaxation and indulgence .
For others, it’s an opportunity to catch up on missed training or build momentum toward new fitness goals.

"Ultimately, it hinges on your personal perception of Christmas," says coach James , "and also on your childhood experiences of celebrating it."

As your life evolves, so might your approach to the festive season.

If every January leaves you with regrets and disappointment , it may be more rewarding to stay partially connected to your routines during the holidays.

For others, rest and a break are essential.

A week-long pause can reignite motivation and restore passion for training.

The Real Challenge: Getting Back on Track

Regardless of the approach you take, the hardest part is often the return—picking up your routine once the holidays end.

That’s why the ultimate strategy isn’t about rigid rules or strict diets .

It’s about choosing what genuinely uplifts you .

"For me, training is non-negotiable because it brings me joy," shares James, "even if my nutrition isn’t perfect during the holidays."

The key is to avoid berating yourself for slip-ups.

The holidays are filled with delicious foods and celebrations —giving yourself grace can prevent long-term regrets.

"Those who dive into an unbroken two-week holiday binge," adds Sean, "often return to work wishing they had actually taken a break from their break."

Final Thought: Find Your Balance This Holiday Season

This holiday season, choose the approach that will make you feel proud and fulfilled—not one based on guilt or pressure.

✅ Stay connected to your goals if that brings you joy.
✅ Rest and indulge if that truly rejuvenates you.
✅ Above all, be kind to yourself and embrace the season for what it is: a time for celebration, reflection, and connection.

Whatever path you choose, you’re still progressing —because you’re making conscious decisions about your health, happiness, and well-being.

At Rebuild, we’ll be here to support you—before, during, and after the festivities.

Don't Compare Yourself To Other Athletes

Wed, 02 Apr 2025 22:28:35 GMT

"But you are just so good… I’ll never be able to do that."

Have you ever said this out loud —or even thought it quietly to yourself —when watching someone lift, move, or perform with ease?

If so, don't stress .

Good on you for even taking the first step :

Stepping into the gym
Taking your health into your own hands
Building new, lifelong habits

The Truth About Starting Something New

The world of Weightlifting and CrossFit can feel tricky and overwhelming when you're new. Just like any complex task or sport , things take time .

It’s easy to feel:

Overwhelmed by the complexity
Discouraged by how far you feel from your goals

But good things come from stepping outside your comfort zone .

This is a principle I live my life by.

My Story: From Trampolines to Weightlifting

I spent over a decade as an elite-level trampolinist during my younger years.
That experience taught me:

Persistence
Dedication
Grit

However, when I transitioned to the weightlifting world —I quickly realised:

➡️ I had absolutely no idea what I was doing.
➡️ Everything felt foreign .
➡️ I was terrible —at best.

But I stuck with it.
And I’ll always remember my first coach telling me:

"Film yourself now. Compare it again in 6–12 months. You’ll be amazed at the difference."

And guess what?

He was right.

Growth is Slow—and That’s Okay

Little by little, a little becomes a lot.

I stayed with it for a year.

I still felt awkward (like a "Gumby"), but I:

Understood the movements better
Built strength
Improved my mobility

I was hooked.

Today, I've been competing in Olympic Weightlifting for over eight years —and I still consider myself a student of the sport .
There’s always something to improve on , always more to learn .

Your Journey: From Now to 12 Months Later

So next time you're in the gym, don’t beat yourself up.

Instead:

Be open to the learning process.
Understand that everything worthwhile takes time , patience , and consistent effort .
Celebrate the fact that you are starting. That alone is massive.

The "you" who walks into the gym today will NOT be the same "you" who walks in 12 months from now.

You will be stronger , more capable , and more confident .

Trust the process.

Embrace the challenge.

And remember: you're already winning by being brave enough to begin.

5 Quick Tips For Setting Up Your Diet For Success

Wed, 02 Apr 2025 22:28:35 GMT

Whether your goal is to lose fat , build muscle , or simply develop a better understanding of nutrition , setting yourself up for success starts with a solid foundation .

Here are five essential tips to help you kickstart your journey toward a healthier and more sustainable lifestyle this year:

1. Prioritise Nutrient Density for Optimal Health

Fill your diet with whole, nutrient-dense foods that nourish your body from the inside out.

✅ Focus on:

Colorful fruits
Leafy greens
Whole grains
Lean proteins (like poultry, fish, tofu, legumes)
Healthy fats (such as avocado, nuts, olive oil)

Why? These foods are rich in vitamins, minerals, antioxidants, and fiber —all crucial for supporting energy , immune function , and overall well-being .

2. Embrace Balance and Portion Control

Balanced meals are the key to sustained energy and satisfaction.

✅ Aim for:

A mix of carbohydrates , proteins , and fats at each meal
Mindful attention to portion sizes

Pro Tip:

Use smaller plates
Measure portions if needed
Stay mindful of serving sizes to manage caloric intake without feeling restricted.

3. Calorie Awareness and Mindful Eating

While calories matter, quality matters more.

✅ Steps to take:

Understand your caloric needs based on age , gender , weight , and activity level .
Focus on high-quality foods rather than just calorie counts.
Practice mindful eating :
➔ Eat slowly
➔ Listen to hunger cues
➔ Stop when you're satisfied, not stuffed

Mindful eating supports better digestion , prevents overeating , and deepens your connection with your food.

4. Hydration is Non-Negotiable

Water is essential for every function in your body—and it even influences your appetite.

✅ Hydration tips:

Prioritize plain water throughout the day.
Include water-rich foods like cucumbers, melons, and leafy greens.
Carry a water bottle and sip consistently rather than waiting until you're thirsty.

Staying hydrated helps maintain energy , focus , and metabolism .

5. Seek Guidance from Nutrition Professionals

Sometimes the best investment you can make is in personalised support.

✅ Work with a:

Registered dietitian
Certified nutrition coach

These experts can:

Tailor advice to your goals, lifestyle, and preferences
Help customise your diet to account for allergies , cultural considerations , or medical needs
Provide accountability , support , and long-term strategies for success

Remember : A sustainable diet isn’t about quick fixes—it’s about building a lifestyle you love and can stick with for the long run .

Final Thought: Build Your Foundation for a Healthier Future

Setting up your diet for success is about more than just changing what you eat—it's about changing the way you think about nourishing your body.

With the right strategies and support, you’ll create a plan that:

Nourishes your health
Supports your goals
Fits your life—and is enjoyable enough to sustain

This is your year to rebuild stronger, healthier habits—one meal at a time.

How Metrics And Tracking Can Change Your Mindset

Wed, 02 Apr 2025 22:28:35 GMT

At Rebuild Health and Fitness , we believe training should be a celebration of what your body can achieve , not a punishment for what you’ve eaten.

Tracking metrics —both in the gym and in your nutrition—empowers you to train smarter, not harder , and sometimes even train less while achieving more .

Why Tracking Changes Everything

When you track your workouts and nutrition, you're doing more than logging data—you’re building a blueprint for success.

This shift transforms your fitness journey from:

Random exercises ➔ Purposeful training
Guesswork ➔ Informed execution

Studies show that athletes who meticulously track their progress experience:

Greater improvements in performance
Better overall health outcomes

Tracking brings clarity, structure, and purpose to every rep, every meal, and every session.

Train Less, Achieve More

By measuring key metrics such as:

Reps
Sets
Weights lifted
Times for metcons (metabolic conditioning workouts) you gain valuable insights into:
Your strengths
Your weaknesses
Opportunities for targeted improvement

Instead of guessing , you’re following a well-thought-out plan designed for maximum efficiency and optimal results .

Smart training = Less wasted effort, more meaningful progress.

Celebrating Achievements, Not Punishing Choices

Tracking doesn’t just optimize performance—it helps you acknowledge and celebrate milestones:

Each personal best
Each inch closer to your goals
Each testament to your dedication

By seeing tangible progress , you cultivate a positive relationship with training :

It’s not about punishment for enjoying life.
It’s about honouring what your body can accomplish .

This mindset shift reframes fitness into an empowering, motivating, and sustainable journey .

Reframe Training: A Celebration of You

At Rebuild, we encourage you to see every session as a step toward becoming a stronger, healthier, and more vibrant version of yourself .

Let’s shift the narrative:

From exercise as a chore
To training as a celebration of achievement

When you track your journey, you don’t just reach goals—you enjoy the process , build resilience , and redefine what fitness means to you .

Join Us at Rebuild

✅ Train smarter
✅ Celebrate your progress
✅ Transform your relationship with fitness

Together, we’ll make training a joyous, fulfilling part of your life—one powerful step at a time .

Let’s celebrate every milestone—because you deserve it.

Rebuild 2.0 Is Coming To Capalaba

Wed, 02 Apr 2025 22:28:35 GMT

We are thrilled to announce the grand opening of Rebuild Health and Fitness Capalaba —our second location, now officially serving Brisbane’s vibrant Redlands community!

This expansion marks a significant milestone in our mission to promote holistic well-being and inspire healthier, stronger lives across Southeast Queensland.

A Growing Legacy of Health and Transformation

Since our inception, Rebuild Health and Fitness has been a beacon of transformation and inspiration for fitness enthusiasts at our flagship location in Wynnum.

Thanks to the overwhelming support from our community—and the incredible results we’ve witnessed—this next step was a natural evolution.

Rebuild Capalaba is a testament to the community's hunger for accessible, results-driven, and empowering fitness solutions .

About Rebuild Capalaba

Nestled in the heart of the thriving Redlands district, our new facility is poised to become a hub of wellness excellence.

At Rebuild Capalaba, you’ll find:

State-of-the-art fitness facilities
Expert trainers and world-class programming
A supportive community committed to celebrating every step of your fitness journey

Whether you're a beginner or a seasoned athlete, our team is ready to guide, inspire, and challenge you toward achieving your personal goals.

A Message from Our Founder

"We are beyond excited to bring Rebuild Health and Fitness to the vibrant community of Capalaba,"
says owner James Batey .

"Our mission has always been to inspire positive transformations through fitness, and expanding to a second location allows us to extend our impact and reach even more individuals on their health and wellness journey."

What Rebuild Capalaba Offers

��️‍♂️ Group Fitness Classes
Dynamic, inclusive sessions designed for all levels.

�� Personal Training
One-on-one coaching tailored to your unique goals.

�� Nutrition Services
Guidance and programs to complement your fitness journey and fuel your success.

�� Community Events
Creating a space where health, support, and celebration go hand in hand.

At Rebuild, you’re not just joining a gym —you’re joining a family that believes in your potential .

Join Us at Rebuild Capalaba

�� Location: Neumann Road, Capalaba
�� Now Open and Welcoming New Members!

We invite the entire Capalaba and Redlands community to be part of our mission: To rebuild stronger bodies , healthier habits , and happier lives —together.

Experience the Rebuild difference : Where fitness meets community, and transformations happen every day.

Rebuild Games 2.0: Score Centre

Wed, 02 Apr 2025 22:28:35 GMT

This is the Rebuild Health and Fitness Games Score Centre. Scores for teams will be added and updated here throughout the competition. Blue TeamGreen Team 00Red TeamYellow Team 00

Rebuild Capalaba Gym Is Open For Business And Memberships

Wed, 02 Apr 2025 22:28:35 GMT

We’re thrilled to announce that Rebuild Capalaba , a premier group training facility , is now open and ready to serve the heart of The Redlands !

At Rebuild Capalaba, we are committed to rebuilding lives , fostering community , and delivering transformative fitness experiences through expert-led strength and conditioning , weightlifting , and comprehensive wellness programs .

A New Era of Fitness in Capalaba and The Redlands

Rebuild Capalaba isn’t just another gym—it’s a specialised fitness destination built to help you achieve your goals and transform your life.

Whether you're aiming to:

Build strength
Improve conditioning
Master Olympic weightlifting
Excel in CrossFit-style training

—we have the expertise , equipment , and supportive environment you need to thrive .

Strength and Conditioning Excellence

Our state-of-the-art facility is designed for those serious about fitness and performance.

Here’s what you can expect:

✅ Functional Training Area
A versatile space featuring kettlebells, medicine balls, battle ropes, and more for dynamic, functional workouts.

✅ Group Training Classes
Offering a wide variety of sessions including CrossFit-inspired workouts, HIIT, and circuit training—all designed to be effective , engaging , and inclusive for all fitness levels.

✅ Personal Training
Work one-on-one with our certified personal trainers who create individualised plans tailored to your specific goals and needs, ensuring safe and effective progress .

Comprehensive Health and Wellness Services

At Rebuild Capalaba, we believe true health goes beyond just physical training.

Our holistic offerings include:

�� Nutrition Coaching
Receive personalised advice to build a balanced, sustainable eating plan that fuels your training and promotes long-term health.

�� Remedial Massage Therapy
Support recovery and enhance performance with professional massage services designed to:

Relieve muscle tension
Improve flexibility
Promote healing and relaxation

Building a Strong Community

Community is at the core of Rebuild Capalaba.
We believe support, camaraderie, and motivation are essential ingredients for long-term success.

By joining us, you’ll:

Be part of a welcoming, inclusive environment
Build friendships and accountability with like-minded individuals
Stay motivated and committed as you pursue your goals

Whether you're a local resident of Capalaba or from the wider Redlands area , you'll find a home with us.

Join Us at Rebuild Capalaba

We invite you to come and experience everything Rebuild Capalaba has to offer:

��️ Group Training
��️‍♂️ Personal Coaching
��️‍♀️ Strength and Conditioning Programs
��️‍♂️ Olympic Weightlifting Classes
�� Holistic Wellness Services

Our expert team is here to guide and support you every step of the way.

Rebuild Your Health, Fitness, and Future

Rebuild Capalaba is more than just a gym—it's a community dedicated to empowerment, growth, and lasting transformation.

✨ Come visit us.
✨ Explore our world-class facility.
✨ Start your journey toward a stronger, healthier, and more fulfilled you .

Join the Rebuild community today—and discover what you're truly capable of!

How To Shop Smarter At The Supermarket When You're Counting Calories

Wed, 02 Apr 2025 22:28:35 GMT

Navigating the grocery store can sometimes feel like running a gauntlet—especially when you're trying to make healthier choices .

With rows of tempting treats and convenience foods, it’s easy to veer off track.

However, with a little know-how and some strategic swaps , you can turn your shopping trip into a powerful step toward better health .

1. Start with a Plan

Before you even set foot in the store:

Take inventory of what you already have at home.
Plan your meals for the week ahead.
Create a shopping list based on your meal plan.

✅ Benefits : Saves time, cuts costs, and keeps you focused on your health goals.

2. Shop the Perimeter

Stick to the outer edges of the store where you'll find:

Fresh produce
Lean meats
Dairy products
Whole grains

Example Swap : Instead of grabbing a pre-packaged sandwich, make your own using wholemeal bread , lean turkey , and plenty of fresh veggies .

3. Read Labels Wisely

Don’t be fooled by flashy packaging or "healthy" claims.

Take the time to read nutrition labels carefully:

Watch for hidden sugars , excess sodium , and unhealthy fats .

Example Swap :
Swap sugary breakfast cereals for oats topped with fresh fruit and a dollop of Greek yogurt —a much more nutritious and satisfying option.

4. Choose Whole Grains

Whole grains are higher in fiber and essential nutrients compared to refined grains.

Example Swaps :

Brown rice instead of white rice
Whole grain pasta instead of regular pasta

✅ Bonus : Whole grains help you feel fuller for longer and support digestive health .

5. Load Up on Colourful Produce

Make fruits and vegetables the stars of your shopping cart:

Aim to fill half your plate with colorful produce at each meal.
Fruits and veggies add flavor, texture, and essential nutrients without excessive calories.

Example Swap : Swap a bag of potato chips for crunchy carrot sticks with hummus or salsa —a refreshing, satisfying snack.

6. Opt for Lean Proteins

Choose lean protein sources to reduce saturated fat and calorie intake:

Skinless chicken breast
Fish
Tofu
Legumes (like chickpeas, lentils, or black beans)

Example Swap : Use turkey mince instead of beef mince for your favorite spaghetti bolognese recipe—lighter but just as delicious.

7. Small Swaps, Big Impact

Sometimes it’s the little changes that make a big difference over time.

Example Swaps :

Greek yogurt instead of sour cream for a creamy, protein-rich substitute.
Diet soft drink or sparkling water with fruit juice instead of sugary sodas for a refreshing, lower-calorie drink.

Final Thought: Rebuild Your Shopping Habits

Navigating the grocery store doesn’t have to be overwhelming.
By:

Planning ahead
Choosing whole foods
Making simple swaps

you'll set yourself up for success , support your well-being , and build a healthier lifestyle one shopping trip at a time.

Next time you hit the aisles, remember: You’re not just shopping—you’re rebuilding your health, one choice at a time.

Rebuild Is Now An Affiliated Weightlifting Club With Olympic Lifting Classes At Both Locations

Wed, 02 Apr 2025 22:28:35 GMT

We’re thrilled to announce a new chapter for Rebuild Health and Fitness : We are now an affiliated weightlifting club with the Queensland Weightlifting Association !

This exciting development means we’re offering Olympic weightlifting classes at our Capalaba location , alongside our Wynnum gym .

It’s an incredible opportunity for anyone ready to elevate their fitness journey and explore the sport of weightlifting .

What is Olympic Weightlifting?

Olympic weightlifting is a dynamic and exhilarating sport centered around two primary lifts:

The Snatch
The Clean and Jerk

These lifts require a powerful combination of:

Strength
Speed
Power
Flexibility
Precision technique

While challenging, Olympic lifting offers unparalleled benefits for overall athleticism , coordination , and full-body strength .

What to Expect in Our Classes

Our Olympic weightlifting classes are designed for all experience levels—from beginners to seasoned lifters.

Led by certified coaches , each session will focus on:

Teaching proper technique
Building strength and explosive power
Improving your performance in both the snatch and clean and jerk

Technique: Mastering the Lifts

In our classes, you’ll:

Break down each movement step-by-step
Learn proper setup , grip , pulling , and catching techniques
Receive personalised feedback and hands-on instruction from expert coaches

Gradually, you’ll refine your technique and unlock your full lifting potential .

Strength and Power Development

Olympic lifting isn’t just about lifting heavy—it’s about:

Developing explosive power
Enhancing coordination and speed

Our classes include:

Specific drills
Accessory exercises
Strength-building movements

Whether you aim to compete or challenge yourself personally , these classes offer the perfect foundation for growth.

Why Join Rebuild’s Olympic Weightlifting Club?

Joining our club means you'll experience:

Expert coaching and step-by-step instruction
A supportive, motivating community of like-minded lifters
Opportunities to participate in competitions and represent Rebuild on the platform
A welcoming environment for lifters of all levels , from first-timers to experienced competitors

Being part of an affiliated club with the Queensland Weightlifting Association gives you official access to competitions and broader weightlifting events .

Class Schedule at Capalaba

�� Location: Rebuild Health and Fitness – Capalaba

��️ Class Times:

Thursday: 9:30 AM
Friday: 6:00 PM
Saturday: 8:30 AM

Ready to Take Your Lifting to the Next Level?

Don’t miss out on this incredible opportunity to:

Improve your strength and technique
Grow your athleticism
Be part of a thriving weightlifting community

Take the first step toward unlocking your potential.

What is the Thermic Effect Of Food and how it can help you with your nutrition goals

Wed, 02 Apr 2025 22:28:35 GMT

At Rebuild Health and Fitness , we believe that understanding the thermic effect of food (TEF) can provide powerful insights into optimizing your diet and achieving your fitness goals .

Often overlooked, TEF plays a crucial role in overall energy expenditure —and learning how to leverage it can transform your results .

What Is the Thermic Effect of Food?

The thermic effect of food (TEF) refers to the increase in metabolic rate that occurs after eating.

In simple terms:

TEF is the energy your body uses to digest , absorb , process , and store the nutrients from food.
This includes all stages from chewing and swallowing to producing digestive enzymes and metabolizing nutrients .

Because digestion requires energy, your metabolic rate temporarily rises after a meal.

How TEF Fits Into Your Total Energy Expenditure

TEF is one of three major components of your daily energy expenditure:

Basal Metabolic Rate (BMR) — Energy used to maintain basic bodily functions at rest.
Physical Activity — Energy used for all types of movement.
Thermic Effect of Food (TEF) — Energy used to digest and process food.

Though TEF is smaller compared to BMR and activity , it still matters , especially when you're aiming to optimize body composition .

Macronutrients and Their Thermic Effects

Not all foods impact TEF equally.
The macronutrient composition of your meals plays a big role:

Proteins:
➔ Highest thermic effect: 20–30% of calories consumed.
(e.g., Eating 100 calories of protein burns 20–30 calories in digestion.)
Carbohydrates:
➔ Moderate thermic effect: 5–10% .
(e.g., 100 calories of carbs burn 5–10 calories.)
Fats:
➔ Lowest thermic effect: 0–3% .
(e.g., 100 calories from fat only burns 0–3 calories.)

Key takeaway: Protein requires significantly more energy to digest compared to fats and carbs.

How TEF Impacts Your Nutrition Strategy

Understanding TEF can reshape your approach to both weight management and muscle gain:

For Weight Management

Increase Protein Intake:
Higher protein = higher TEF = greater overall calorie burn.
Promote Satiety:
Protein keeps you feeling full longer, helping to reduce overall calorie intake naturally.

For Muscle Gain

Support Muscle Synthesis:
Protein is critical for muscle repair and growth .
Boost Metabolism:
A high-protein diet keeps your metabolic rate elevated , supporting lean muscle gains while managing body fat.

For Metabolic Health

Balanced Meals:
Consuming meals with a mix of macronutrients can create a steady metabolic boost throughout the day.
Counter Metabolic Slowdown:
As we age, a nutrition strategy that optimizes TEF can help maintain a dynamic metabolism .

Key Takeaways

At Rebuild Health and Fitness, we emphasise that while TEF isn't the only factor in energy expenditure, it’s a powerful lever you can pull.

✅ Prioritise protein-rich meals .
✅ Balance macronutrients for sustainable energy.
✅ Use nutrition strategically to boost metabolism and fuel your goals.

Remember :
It’s not just about the calories you consume , but also how your body processes them .

By embracing the thermic effect of food, you can rebuild your health from the inside out , creating a more efficient and effective pathway to your goals.

How To Find Balance In Your Week

Wed, 02 Apr 2025 22:28:35 GMT

Balance in health and wellness refers to the harmonious integration of various aspects of life— physical , mental , and emotional well-being —to achieve a sustainable, fulfilling lifestyle.

It’s about creating a routine where physical activity , nutrition , rest , and mental health are equally prioritized .
Achieving balance requires a holistic approach , recognizing that health is multifaceted and that each aspect influences the others.

What Does True Balance Look Like?

Physical Fitness

Balance in fitness means:

Incorporating a variety of exercises : strength, endurance, flexibility, and cardiovascular training.
Knowing when to push your limits and when to rest and recover to avoid burnout and injury.

Nutrition

Nutritional balance involves:

Consuming a mix of macronutrients —proteins, fats, and carbohydrates—plus essential vitamins and minerals .
Fueling your body for energy , performance , and recovery .

Mental and Emotional Health

Balance also means:

Managing stress through relaxation and mindfulness practices.
Fostering positive relationships and making time for hobbies, joy, and emotional well-being.

Finding Balance in Your Week: A Guide to Wellness

In today’s fast-paced world, finding balance across your week can be challenging but is essential for long-term wellness.

Here’s a practical guide to help you create a balanced and fulfilling weekly routine :

1. Plan Your Week

Use a planner or digital calendar to schedule workouts, meals, relaxation, and social time.
Prioritize tasks and set realistic goals to avoid feeling overwhelmed.

2. Incorporate Physical Activity

Aim for at least 30 minutes of moderate exercise most days.
Include a mix of:
Cardio (running, cycling)
Strength training (weightlifting, bodyweight exercises)
Flexibility work (yoga, stretching)
Keep it fun: Try different activities to stay engaged!

3. Prioritise Nutrition

Plan your meals in advance.
Focus on whole foods :
Fruits and vegetables
Lean proteins
Whole grains
Healthy fats
Consider meal prepping to save time and reduce weekday stress.

4. Make Time for Rest and Recovery

Get 7–9 hours of quality sleep each night.
Schedule rest days in your workout routine to support recovery and prevent injury.

5. Manage Stress

Integrate stress-reducing activities such as:
Meditation
Deep breathing exercises
Time outdoors
Take short active breaks throughout your day to reset and recharge.

6. Stay Hydrated

Aim for at least 8 cups of water a day.
Hydration boosts energy , focus , and overall health .

7. Connect with Loved Ones

Make time to catch up with friends or family.
Positive social connections enhance emotional well-being and reduce stress .

8. Find Time for Hobbies

Engage in activities that bring you joy and stimulate creativity:
Reading
Painting
Gardening
Playing music

Hobbies are essential for mental rejuvenation .

9. Reflect and Adjust

At the end of each week:
Reflect on what went well.
Identify areas for improvement.
Adjust your plan to better suit your evolving needs and maintain balance.

10. Practice Mindfulness

Spend a few minutes each day being present.
Focus on your breath , thoughts , and feelings .
Mindfulness enhances mental clarity and emotional resilience .

Final Thought: Balance is Personal

Balance is not about perfection.

It’s about finding what works for you and being flexible enough to adapt as life changes.

By nurturing your body , mind , and spirit , you’ll build a sustainable, healthy lifestyle —supporting not only your fitness goals but also your overall happiness and well-being .

✅ Plan thoughtfully
✅ Move consistently
✅ Nourish deeply
✅ Rest purposefully
✅ Connect meaningfully
✅ Reflect often

 Find your balance—and thrive.

How To Find Time In Your Week To Workout

Wed, 02 Apr 2025 22:28:35 GMT

In today’s fast-paced world , carving out time for fitness can feel impossible.

However, prioritising your health is crucial for maintaining a balanced, fulfilling life .

Here are some practical tips to help you make time for exercise and ensure that your well-being remains a top priority .

1. Schedule Your Workouts

Treat your workouts like important appointments:

Look at your weekly calendar.
Block out specific time slots for physical activity—whether early mornings, lunch breaks, or evenings.

Pro Tip :
Approach your workout schedule as you would a client meeting or doctor's appointment— non-negotiable and essential .

2. Find a Training Methodology You Enjoy

Exercise shouldn't feel like a chore. When you enjoy the process , you’re more likely to stay consistent and look forward to working out .

Options to explore:

Yoga
Pilates
Weightlifting
Running
Cycling
Dance classes
Team sports

Explore and Experiment :
Take advantage of trial classes or introductory offers to find what truly excites you .

3. Set Achievable Goals

Avoid burnout by setting realistic, manageable goals:

Start with small commitments, like three workouts per week .
Gradually build intensity and frequency as your fitness improves.

Use SMART Goals :

Specific , Measurable , Achievable , Relevant , Time-bound .
(e.g., "Run 5 kilometres in under 30 minutes within three months.")

4. Incorporate Physical Activity into Your Daily Routine

Not every workout needs to be a gym session.

Find ways to stay active throughout your day :

Take the stairs instead of the lift.
Walk or bike to work.
Perform quick exercises during TV ad breaks.

Active Breaks :
If you work at a desk, take short breaks every hour to stretch , walk around , or do a few bodyweight exercises . These micro-breaks boost energy and counteract sedentary effects.

5. Prioritise Rest and Recovery

Rest is just as important as exercise. Without adequate recovery, your body can't grow stronger or adapt properly.

Key practices:

Prioritise 7–9 hours of sleep per night .
Schedule rest days in your workout plan.
Listen to your body —if you're feeling fatigued, adjust your routine.

Mindful Recovery :

Incorporate activities like meditation , deep breathing , or gentle stretching to support mental and physical recovery.

6. Leverage Technology

Fitness technology can be a powerful ally:

Use apps and wearables to track progress and set reminders .
Try on-demand workout apps for personalised programs at home or while travelling.

Virtual Communities :
Join online fitness groups for accountability, inspiration, and support .
Sharing your progress keeps you motivated and connected.

Final Thought: Start Small, Stay Consistent

Prioritising your health is absolutely possible, even with a busy life.
By:

Scheduling workouts
Choosing activities you love
Setting achievable goals
Incorporating movement daily
Prioritising recovery
Leveraging technology

you can create a sustainable fitness routine that enhances every area of your life.

Remember :
Fitness is a marathon, not a sprint . Celebrate every small victory, stay consistent, and enjoy the transformation—both inside and out.

Why Competing In Fitness Competitions Can Help You With Your Progress

Wed, 02 Apr 2025 22:28:35 GMT

Fitness competitions offer more than just a chance to test physical strength—they act as a powerful catalyst for motivation, discipline, community, and personal growth.

At Rebuild Health and Fitness , we believe that participating in competitions can elevate your entire fitness journey, unlocking new levels of potential and fulfillment.

Why Fitness Competitions Enhance Your Journey

1. Clear Goals and Motivation

When there's a specific date on the calendar, your training gains a sense of urgency and purpose.
Research shows that goal-setting significantly improves athletic performance and commitment (Locke & Latham, 2002).

➔ Deadlines create discipline.
➔ Purpose strengthens perseverance.

2. Boosted Performance Through Physiology

From a sports science perspective, competition stimulates the release of:

Endorphins (your body's natural mood boosters)
Adrenaline (enhancing performance and endurance)

This physiological boost doesn't just improve physical capabilities—it also creates a natural high that leaves you feeling empowered and motivated to keep pushing.

3. The Power of a Cheering Crowd

Social facilitation theory (Zajonc, 1965) shows that the presence of others cheering you on:

Increases effort
Improves performance
Deepens emotional rewards

Out on the competition floor—with friends, family, and even strangers supporting you—you tap into reserves of strength you didn’t know you had .

4. Building Community and Connection

Fitness competitions create a powerful sense of community.

You train together .
You cheer each other on .
You celebrate every victory—big or small .

This communal support fosters long-term fitness engagement , resilience , and shared pride .

"We rise or fall together as one nation and one people."
In fitness, just like in life, we thrive on collective strength .

5. Developing Discipline and Healthy Habits

Preparing for competition naturally leads to:

More disciplined training routines
Better adherence to nutrition and recovery strategies
Prioritization of consistency over shortcuts

These habits often outlast the competition , creating a foundation for lifelong health and fitness .

6. Psychological Growth and Confidence

The act of:

Setting a goal
Committing to the journey
Following through on competition day builds profound self-esteem and confidence .

This process of personal challenge and growth often spills into other life areas, improving mental toughness and resilience .

7. Keeping Training Engaging

Competition prep prevents monotony:

New exercises
Fresh techniques
Strategic thinking

This variety keeps both mind and body engaged , promoting well-rounded physical development and sustained motivation .

8. Reflection, Learning, and Growth

Every competition—win or lose—offers valuable lessons:

Assess your strengths and areas for improvement .
Refine your training strategies .
Approach future goals with greater insight and precision .

Continuous learning drives continuous growth .

Final Thought: Rising Together Through Competition

Fitness competitions are far more than a stage to showcase physical prowess.
They are a catalyst for motivation , discipline , community building , psychological empowerment , and continuous personal development .

By embracing the challenge and camaraderie of competition:

You unlock new potential .
You build lasting connections .
You strengthen not just your body—but your spirit .

As we cheer each other on , we embody a powerful truth:

In fitness—and in life—we truly rise or fall together.

5 Reasons Personal Training Is So Helpful In Hitting Your Goals

Wed, 02 Apr 2025 22:28:35 GMT

In today’s fast-paced world—where fitness trends come and go — personal training remains a steadfast, invaluable approach to achieving your health and fitness goals.

At Rebuild Health and Fitness , we believe personal training offers a multitude of benefits that can help you unlock your full potential and live a healthier, more fulfilling life .

1. Personalised Workout Plans

Personal training means workouts designed for you, not a one-size-fits-all plan.

A personal trainer considers your:

Fitness level
Medical history
Personal preferences
Unique goals

Whether you want to lose weight , build muscle , improve cardiovascular health , or enhance overall fitness , your trainer ensures every workout is effective, safe, and tailored to you .

2. Expert Guidance and Knowledge

Personal trainers are highly skilled professionals who:

Stay updated with the latest research and techniques .
Teach proper form and technique to reduce injury risk.
Maximise the effectiveness of every exercise.

With expert guidance, you can be confident you’re training smarter, not harder .

3. Motivation and Accountability

Let’s face it: staying consistent isn’t easy.

Personal trainers:

Motivate you to push through tough days.
Celebrate your wins —big and small.
Create accountability , making it far less likely you'll skip sessions.

Having a scheduled appointment means you’re showing up not just for yourself—but for your progress .

4. Goal Setting and Progress Tracking

Clear, realistic goals are the cornerstone of fitness success.

Your personal trainer helps you:

Define specific, measurable goals .
Track your improvements with regular assessments.
Adjust your plan to keep progressing and avoid plateaus .

Every milestone brings you one step closer to where you want to be.

5. Customised Nutrition Advice

Fitness isn't just about exercise—nutrition matters too.

Many personal trainers offer guidance to help you:

Build a balanced, sustainable eating plan .
Fuel your workouts and support recovery .
Understand the vital connection between diet and performance .

The right nutrition strategy can supercharge your results .

6. Adaptability and Flexibility

Life happens—and personal trainers get that.

They offer:

Home workouts
Virtual training options
Schedule adjustments to fit your lifestyle

Their flexibility means you can stay consistent and progress , even during life’s busy or unpredictable moments.

7. Boosted Confidence and Mental Well-being

The impact of personal training goes far beyond physical fitness:

Achieving fitness milestones builds confidence .
Regular exercise reduces stress, anxiety, and depression .
Success in the gym translates into a positive, resilient mindset in daily life.

Fitness becomes a source of empowerment both inside and outside the gym.

Start Your Journey with Rebuild Health and Fitness

At Rebuild Health and Fitness, we know that starting a fitness journey can feel daunting.

But with the support, expertise, and motivation of a personal trainer, you’ll navigate the path to success with confidence .

Personal training is more than a workout plan—it’s a commitment to becoming the strongest, healthiest, and most vibrant version of yourself .

✅ Personalized attention
✅ Expert coaching
✅ Lasting results

Embrace the Benefits of Personal Training

Take the first step toward your transformation today. Reach out to Rebuild Health and Fitness and see how personalized support can change your life for the better.

Summer's Coming: How To Get Ready For The Season Now

Wed, 02 Apr 2025 22:28:35 GMT

As the days grow longer and the temperatures rise , summer is already around the corner .

Whether you’re looking forward to beach days , barbecues , or just feeling your best in lighter clothing, now is the perfect time to start preparing.

By beginning early , you’ll not only ensure you’re physically ready—you’ll also build the confidence, energy, and habits that will make summer truly enjoyable.

Why Start Now?

Transformations don't happen overnight.

They require:

Time
Consistency
Dedication

Starting now allows you to:

Make gradual, sustainable changes .
Build healthy habits that last.
Avoid last-minute stress and unsustainable crash diets .

By easing into a smart routine, you can enjoy the journey —celebrating small victories along the way—and when summer arrives, you’ll be ready both physically and mentally to embrace it fully.

Setting Up Your Diet for Success

A balanced diet is the cornerstone of any successful fitness routine.

Here’s how to fuel your body for optimal results:

Prioritise Nutrient-Dense Foods

Focus on:

Lean proteins (chicken, fish, legumes)
Complex carbohydrates (whole grains, sweet potatoes)
Healthy fats (avocados, nuts, olive oil)
Fruits and vegetables

These foods provide the essential nutrients to support both training and overall health .

Stay Hydrated

Hydration is even more crucial as the heat rises:

Aim for 8–10 glasses of water daily.
Add electrolytes if you’re sweating heavily during workouts.

Plan Your Meals

Consistency is key:

Meal prep to ensure you have healthy options available.
Avoid last-minute, less nutritious choices by planning ahead.

Practice Mindful Eating

Summer often brings social events centered around food.

Listen to your body : respect hunger and fullness cues.
Enjoy treats in moderation —focus on overall balance , not perfection.

Crafting a Training Routine

A well-rounded training plan will get you to your goals efficiently and safely.

Set Clear Goals

Define what success looks like for you:

Building strength?
Increasing endurance?
Improving overall fitness?

Clear goals = clear direction.

Create a Balanced Program

Incorporate:

Strength training (to build lean muscle)
Cardiovascular exercise (to burn calories and boost heart health)
Flexibility work (yoga or stretching to enhance mobility and prevent injury)

Prioritise Consistency Over Intensity

Showing up consistently matters more than training at maximum intensity every time.

Start manageable.
Gradually increase intensity and duration as you progress.

Recovery is Key

Schedule rest days.
Prioritise good sleep and recovery practices .
Remember: Growth happens during rest, not just during workouts.

Final Thought: Make This Summer Your Best Yet

Summer is about relaxation, fun, and feeling your best.

By starting now and building a balanced diet and training routine , you’ll position yourself to not only achieve your goals but also enjoy the journey .

Remember:

Success is about progress, not perfection .
Celebrate your achievements , big and small.
Enjoy the process —because fitness isn’t just about the destination, it’s about the life you build along the way .

Get started today—and make this summer your strongest, healthiest, and happiest yet! ☀️��️‍♀️��

Introducing Rebuild Foundations: A Class For Helping You Know Where To Start In The Gym

Wed, 02 Apr 2025 22:28:35 GMT

If stepping into the gym feels intimidating, or you’re unsure where to start with weightlifting , you’re not alone.

Many beginners feel the same way—but at Rebuild Health and Fitness , we believe everyone deserves to feel confident in their fitness journey.

That’s why we’re excited to offer our one-off Foundations Class on:

�� October 5
�� 8:30 AM

This special session is tailored specifically for beginners , helping you learn the essential movements and build a strong, confident foundation for your fitness journey.

Why Foundations Matter

Before jumping into advanced exercises or heavy lifting, it's crucial to master the basics.

By understanding the purpose behind each movement and learning proper technique , you will:

Prevent injuries
Build strength efficiently
Progress faster and more safely

In our Foundations Class , you’ll gain the skills and knowledge you need to train with confidence and consistency .

What You’ll Learn

During the session, our expert coaches will guide you through essential strength movements, including:

Squats (Front and Back)
➔ Target your legs, glutes, and core. Learn how to squat with perfect form and avoid common mistakes like knee misalignment or poor posture.
Deadlifts
➔ Build strength in your hamstrings, glutes, and lower back with proper hinge mechanics to protect against strain.
Power Cleans
➔ An explosive full-body movement to improve power, coordination, and speed. We’ll break it down into simple, achievable steps.
Strict Press
➔ Focus on upper body strength—particularly shoulders and triceps—while maintaining a neutral spine and solid form.
Push Press
➔ Progress from strict pressing by using a dip and drive from the legs to lift heavier weights safely.
Push Jerk
➔ A more dynamic overhead movement that teaches you to drop under the bar with speed and precision. We’ll simplify it step-by-step for you.

Why You Should Join

Here’s why this Foundations Class is perfect for you:

✅ Beginner-Friendly
No prior experience required. Whether you're new to fitness or brushing up your skills, this class is for you.

✅ Supportive Environment
You’ll train alongside others who are also starting their journey— no judgment, only encouragement .

✅ Expert Coaching
Our experienced trainers will guide you carefully , offering personalized tips to perfect your technique.

✅ Small Group Setting
Limited spots mean plenty of one-on-one attention to ensure you’re moving safely and effectively.

Ready to Build a Stronger You?

Whether you're just starting out or aiming to feel more comfortable in the gym, Rebuild’s Foundations Class is your perfect first step.

You’ll leave with:

A solid understanding of essential gym movements
Resources to help you continue your progress
New friends to support and encourage you along the way

�� Date: October 5
�� Time: 8:30 AM
��️‍♂️ Location: Rebuild Health and Fitness

��️ Cost:

Free for new members
Only $20 for non-members

Sign up today via the link in our bio and take the first step toward a stronger, healthier you!

The Importance of Self-Care and Social Activities: A Biopsychosocial Perspective

Wed, 02 Apr 2025 22:28:35 GMT

In our pursuit of overall well-being , both self-care and social activities play crucial, interconnected roles .

The biopsychosocial model —which integrates biological , psychological , and social factors —provides a comprehensive framework to understand how these elements enhance our quality of life .

Let’s explore how self-care and social engagement contribute holistically to better health.

Biological Aspect: Nourishing the Body

Self-care activities are fundamental to maintaining physical health, including:

Regular exercise (boosts mood-enhancing endorphins)
Balanced nutrition (supports vital bodily functions)
Adequate sleep (essential for physical recovery and mental rejuvenation)
Routine medical check-ups (early detection and prevention)

Social activities also have significant biological benefits:

Reducing stress hormones like cortisol
Boosting immune function
Lowering blood pressure

For example, participating in group fitness classes or team sports promotes both physical health and social bonding .

Psychological Aspect: Mental and Emotional Well-being

Self-care for psychological health includes:

Mindfulness practices (e.g., meditation, journaling)
Engaging in hobbies that spark joy and creativity
Setting personal boundaries to protect mental space

These activities:

Reduce stress
Enhance mood
Promote self-worth and emotional resilience

Social activities further bolster psychological health by:

Providing emotional support
Reducing feelings of loneliness and isolation
Reinforcing a sense of belonging through shared experiences

Whether it’s a casual conversation with friends or participating in a community group, positive social interaction strengthens our mental well-being.

Social Aspect: Building Connections and Community

Self-care in the social domain means:

Respecting personal needs in relationships
Saying no to draining social commitments
Prioritizing fulfilling interactions over obligatory ones

Healthy relationships are vital for social balance and life satisfaction.

Social activities such as:

Spending time with family and friends
Attending community events
Joining clubs or interest groups
Expand social networks
Foster a sense of community and belonging
Provide emotional support , shared joy , and opportunities for growth

These positive social connections are essential components of long-term social and emotional health.

Final Thought

By nurturing yourself through intentional self-care and meaningful social activities, you address every facet of your well-being: biological, psychological, and social.

When viewed through the biopsychosocial model , it becomes clear: True health is holistic.

Prioritize movement , mental clarity , and meaningful relationships , and you’ll experience a richer, more vibrant quality of life.

How To Find Time To Train As A Busy Parent

Wed, 02 Apr 2025 22:28:35 GMT

As a busy parent juggling work, family, and countless responsibilities, it can often feel like there’s simply no time left for yourself .

However, applying Parkinson’s Law —the idea that " work expands to fill the time available for its completion "—can be a game-changer in reclaiming time for your health.

By setting dedicated, focused time for exercise and self-care, you’ll not only boost your own well-being but also enhance the quality of time you spend with your family.

Understanding Parkinson’s Law

Parkinson’s Law, first introduced by British historian Cyril Northcote Parkinson, suggests:

The more time we allocate to a task, the longer it takes to complete.
When we limit the time for a task, we complete it more efficiently .

What this means for parents:
Even with a busy schedule, you can create time for your health— by committing to it purposefully .

Why One Hour of Exercise is Not Selfish

Spending one hour a day on your health isn’t indulgent—it’s an investment.

Here’s why it’s absolutely worth it:

Increased Energy Levels
➔ Exercise boosts energy, making you more productive and engaged in every area of life.
Stress Relief
➔ Physical activity is a proven stress reliever, helping you stay calm, patient, and focused.
Setting a Positive Example
➔ Modeling healthy habits encourages your children to prioritise their own well-being.
Quality Over Quantity
➔ When you’re physically and mentally well, the time you spend with family becomes more meaningful and enjoyable .

Tips for Making Time for the Gym

1. Prioritise Your Health

Treat your workouts like important appointments.
Block time in your schedule—and stick to it.

2. Choose Child-Friendly Facilities

Many gyms offer childcare services or are family-friendly.
This allows you to train while your kids are safely occupied .

3. Involve Your Family

Turn exercise into a family activity with hikes, bike rides, or weekend fitness classes.

4. Opt for Efficient Workouts

Try high-intensity interval training (HIIT) or circuit sessions.
Maximise your results with effective 30–60 minute routines .

5. Find Your Best Time

Whether it’s early morning before the day begins or evening after the kids are asleep—pick a consistent time that fits your lifestyle.

Reaping the Benefits

By adhering to Parkinson’s Law and dedicating one focused hour a day to your health:

Your productivity , energy , and mental clarity will improve.
You’ll be more present and engaged during family time.
You’ll experience better overall well-being , making you a stronger, happier parent, partner, and professional.

Taking care of yourself is not selfish—it’s essential.
When you prioritise your health, you:

Set a powerful example for your children
Create a positive ripple effect through your entire family

Final Thought

✅ Make that one hour count.
✅ Your health, your happiness, and your family will thank you.

Introducing The Rebuild Rumble! Brisbane's Best Annual Weightlifting Competition

Wed, 02 Apr 2025 22:28:35 GMT

**Calling all weightlifting fans, fitness enthusiasts, and adrenaline seekers—**the Rebuild Rumble is almost here!

This Queensland Weightlifting Association (QWA)-sanctioned event will be the ultimate showdown of strength, power, and community spirit .

As the flagship event of Rebuild Weightlifting Club , the Rebuild Rumble is set to raise the bar for competitions in Brisbane.

�� When: November 23
�� Where: Rebuild Capalaba

Mark your calendars—this is one event you don’t want to miss!

What to Expect: A Day of Power, Passion, and Community

Prepare for an all-day spectacle celebrating:

Elite athletes showcasing strength, dedication, and technique
Thrilling lifts , new personal bests , and maybe even record-breaking performances

Whether you’re a seasoned lifter, a newbie, or just a fan of electrifying athleticism, the Rebuild Rumble promises an unforgettable experience .

✅ QWA-sanctioned = High-quality, official competition
✅ Everyone welcome —athletes, supporters, fitness fans, families!

A Festival of Fitness: Vendors, Food, and Fun

The Rebuild Rumble is more than just a competition—it’s a celebration of Brisbane’s vibrant fitness community!

�� Vendors you’ll love :

LSKD – Stylish, functional athletic wear built for serious training.
Every Athlete – Performance-enhancing recovery tools and gear.
Nutrition Warehouse – Fuel up with premium supplements, healthy snacks, and expert advice.
The Tasty Pocket Food Truck – Fresh, flavorful eats to keep you powered throughout the day!

From shopping for the latest gear to grabbing delicious food, there’s something for everyone between lifts.

Why You Can’t Miss the Rebuild Rumble

Experience the energy of live competition
Support local athletes as they push their limits
Connect with the community —make new friends, meet fitness brands, and be inspired
Family-friendly vibe with action, entertainment, and good food all day long!

Whether you’re lifting, cheering, or just soaking it all in— you’ll leave feeling motivated and energised .

Come Support, Cheer, and Be Inspired!

The Rebuild Rumble isn’t just an event—it’s a celebration of strength, resilience, and community.

�� Bring your friends, family, and all the good vibes.
�� Cheer on the athletes pushing for greatness.
�� Be part of Brisbane’s biggest weightlifting celebration.

See You at the Rebuild Rumble!

�� Date: November 23
�� Location: Rebuild Capalaba
�� Don't miss your chance to be part of history!

Prepare for an action-packed, inspiring day. We can’t wait to see you there!

The Importance Of Fun In Training

Wed, 02 Apr 2025 22:28:35 GMT

Having fun during training isn’t just a feel-good bonus —it’s essential for long-term success , performance , and sustainability .

When we enjoy what we’re doing, our brains release dopamine and endorphins , which:

Elevate mood
Improve motivation
Strengthen reward circuits
Boost memory and learning

Research in exercise psychology consistently shows that people who enjoy their workouts are more likely to:

Stick to consistent habits
Maintain resilience
Progress over the long term

The Science Behind Fun in Training

From a physiological standpoint, enjoyment also impacts performance:

It reduces perceived effort , meaning you push harder without even realizing it .
It lowers cortisol (the stress hormone), helping you feel more relaxed and ready to push boundaries .
A relaxed, engaged mind improves neuromuscular coordination , leading to:
Better form
Faster learning of new movement patterns

Simply put: When you’re having fun, your body and mind are primed for peak performance.

How to Add More Fun to Your Workouts

1. Add Variety

Variety stimulates both your brain and muscles:

Rotate between strength training , cardio , and skill-based movements .
New challenges keep things exciting and boost motivation .
Regularly changing up workouts has been shown to improve adherence and enjoyment .

2. Set Personal Challenges

Tap into your competitive side:

Beat your last sprint time
Hold a plank a few seconds longer
Lift a little heavier each session

Small personal challenges support progressive overload , a key driver of:

Muscle growth
Endurance improvement
Motivated engagement

3. Train in Community

Social connection makes everything better:

Training with others releases oxytocin , enhancing mood , resilience , and sense of belonging .
Community-driven environments (like at Rebuild Health and Fitness ) encourage you to:
Push beyond your perceived limits
Celebrate wins together
Keep showing up because it’s fun , not just "work"

Final Thought

When training feels like play, your body and mind respond with:

Better performance
More joy
Greater consistency

Embrace the fun , and let it fuel your progress . Because fitness isn’t just about transformation—it’s about enjoying the journey every step of the way .

Keeping Hydrated In The Heat And Maintaining Your Performance

Wed, 02 Apr 2025 22:28:35 GMT

It’s getting hot out there!

And when it comes to performance—whether in training or competition— hydration is critical , especially in high temperatures or intense environments .

Staying adequately hydrated:

Keeps the body cool
Supports muscle function
Boosts endurance

But it’s not just about water .

For peak performance, electrolytes —like those found in Trainaide —are essential.

Why Electrolytes Matter in Hydration

Electrolytes are minerals that carry an electric charge , such as:

Sodium
Potassium
Calcium
Magnesium

They are crucial for:

Muscle contractions
Nerve function
Fluid balance

Without sufficient electrolytes, even the fittest athletes risk:

Fatigue
Cramping
Performance decline

Trainaide is specially formulated to maximize electrolyte absorption , replenishing what your body loses—particularly important when sweating heavily.

Sweating means losing both water and essential minerals .

Without replacement, dehydration can escalate to serious conditions like heat exhaustion or heat stroke .

This is why a hydration strategy that includes electrolytes is vital, especially during:

Prolonged sessions
High-intensity training
Hot-weather workouts

Tips to Beat the Heat and Retain Results

1. Pre-Hydrate Before Training

Start hydration well before your workout:

Sip water throughout the day .
About two hours before training , drink a glass of water with a serving of Trainaide .

This gives your body time to absorb fluids and electrolytes before you start exerting yourself.

2. Sip Regularly During Workouts

During your session:

Take small sips every 15–20 minutes .
Avoid chugging large amounts at once to prevent bloating.

Every sip of water mixed with Trainaide helps maintain:

Optimal muscle function
Energy levels

3. Cool Down with Shade and Cold Packs

The heat can drastically impact your performance.

Smart cooling strategies include:

Finding shade during breaks
Using cold packs or wet towels
Training during cooler parts of the day

Reducing your core temperature helps you train harder, longer, and more safely.

4. Refuel Post-Workout

After training:

Rehydrate immediately with both water and electrolytes.
A serving of Trainaide post-session helps restore balance , aid recovery , and minimise muscle soreness .

Post-workout hydration is critical to bouncing back stronger for your next session.

Staying Safe While Training in the Heat

Always be mindful of your body’s warning signs:

Dizziness
Excessive sweating
Chills
Nausea

If you experience any of these symptoms:

Stop immediately
Find a cool place
Rehydrate with an electrolyte-rich drink

Hydration is a strategy , not just a reaction. Planning ahead ensures better performance , faster recovery , and greater safety .

Final Thought

With a smart hydration plan, you can:

Stay cool
Keep your muscles firing optimally
Retain the full benefits of your hard work —even in the hottest conditions

Prioritize electrolyte intake before, during, and after workouts. You'll see the difference in your endurance, strength, and overall performance.

✅ Stay safe. Stay hydrated. Stay unstoppable.

Strength and Conditioning: Why It’s Crucial for Your Fitness Goals in Wynnum

Wed, 02 Apr 2025 22:28:35 GMT

Strength and conditioning (S&C) is more than just lifting weights or breaking a sweat—it's the foundation for achieving your fitness goals.

Whether you want to build muscle , lose fat , or simply improve your health , strength and conditioning is where real, sustainable progress begins.

At Rebuild Health and Fitness in Wynnum , S&C is at the heart of everything we do.

As James and Sean, co-owners of Rebuild, say:

"Strength is the backbone of all physical progress. Without it, you’re building on sand."

What Is Strength and Conditioning?

Strength and conditioning focuses on enhancing physical performance by developing:

Muscular strength
Endurance
Flexibility
Overall fitness

It’s a structured, intelligent approach that blends:

Weight training
Functional movements
Cardiovascular exercises

The goal? To improve how your body moves, performs, and adapts over time.

Sean explains:

"S&C isn’t about lifting the heaviest weights in the gym. It’s about training smarter, moving better, and building a body that can handle the demands of life—not just the gym."

The Benefits of Strength and Conditioning

1. Improved Physical Performance

Whether you're:

Chasing a personal best in a local Wynnum fun run,
Playing with your kids at the park,
Or simply carrying groceries without straining your back, S&C helps you move better , feel stronger , and live life fully .

2. Injury Prevention

Weaknesses and muscular imbalances often lead to avoidable injuries.

Strength and conditioning:

Strengthens key areas
Improves stability
Promotes functional movement patterns

James puts it best:

"Prevention is better than cure, and strength training is your insurance policy for a healthy body."

3. Boosted Fat Loss and Muscle Gain

Yes, strength training helps you look better too:

Increases muscle mass
Boosts metabolism
Burns more fat even at rest

S&C creates a more efficient body —helping you reshape and reenergize yourself.

4. Enhanced Mental Well-being

The benefits aren’t just physical.

Regular strength and conditioning training:

Reduces stress
Builds confidence
Improves mental resilience

There’s something truly empowering about achieving something you once thought impossible.

Why Strength and Conditioning at Rebuild Wynnum?

At Rebuild Health and Fitness, we offer a personal, science-backed approach to strength and conditioning:

Every workout is tailored to your fitness level .
We prioritize proper technique and long-term progress .
Whether you’re a seasoned athlete or new to the gym , we help you move better, feel stronger, and achieve sustainable success.

James emphasizes:

"We’re not here to smash you into the ground with unsustainable workouts. We’re here to help you rebuild your body, mindset, and health through smart, consistent training."

Ready to Start Your Strength and Conditioning Journey?

If you're in Wynnum and ready to improve your fitness sustainably, strength and conditioning is your answer.

Come see how Rebuild Health and Fitness can help you:

Achieve real progress
Stay injury-free
Build a stronger, healthier version of yourself

�� Book a free consultation today and take the first step toward a lifetime of strength, resilience, and better health.

Top 5 Common Training Mistakes: How to Improve Your Fitness Routine for Better Results

Wed, 02 Apr 2025 22:28:35 GMT

In the world of fitness and training, quick results often seem appealing.

However, rushing the process can lead to mistakes that hinder progress—or worse, cause injuries .

Here are five common pitfalls we see at Rebuild Health and Fitness , along with strategies to help you achieve safe, sustainable success .

1. Skipping the Basics in Your Training Routine

One of the biggest mistakes? Jumping into advanced workouts without mastering the basics.

At Rebuild Health and Fitness , we emphasize:

Proper technique and form as essential foundations.
Skipping foundational movements often compromises form, reducing workout effectiveness and increasing the risk of injuries (especially to the back , shoulders , and knees ).

How to avoid it :

Start with and perfect fundamental movements like squats , deadlifts , and bodyweight exercises .
Join our Foundations classes to build a strong base for long-term success.

2. Inconsistent Training and Skipping Workouts

Fitness isn't about short bursts of intensity—it's about long-term consistency.

Common mistakes:

Pushing hard for a few weeks, then falling off when life gets busy.
Adopting an "all or nothing" mindset.

How to avoid it :

Train 2–3 times a week consistently , rather than sporadic high-intensity sessions.
Create a manageable, sustainable routine that fits into your lifestyle.

At Rebuild, we guide members toward developing habits that last —because consistency delivers the best results.

3. Neglecting Recovery: Rest is Part of Your Training

Training hard is important—but so is rest and recovery.

Common issues:

Skipping rest days
Poor sleep
Ignoring signs of fatigue

How to avoid it :

Prioritize recovery as part of your training plan.
Get quality sleep , stay hydrated , and listen to your body .
Understand that muscles grow and repair during rest , not during workouts.

At Rebuild, we remind our members: rest is progress . Prioritize it to stay energised and injury-free.

4. Setting Unrealistic Goals and Overestimating Results

It’s tempting to set goals based on what you see from athletes or fitness influencers.

But everyone's body, schedule, and starting point are different.

Common mistakes:

Unrealistic expectations
Losing motivation when results don’t match unrealistic goals

How to avoid it :

Set personalized, realistic goals .
Focus on small, achievable milestones .
Celebrate wins like improved technique , heavier lifts , or simply feeling better .

At Rebuild, we help you define success on your own terms —and keep motivation high by focusing on your unique progress.

5. Prioritising Intensity Over Consistency in Your Training

Many believe the harder the better—but maxing out every session often leads to:

Burnout
Chronic fatigue
Injuries

How to avoid it :

Balance strength , cardio , and mobility training .
Push yourself, but within a sustainable framework.
Remember: consistent moderate effort beats occasional extreme effort .

At Rebuild, we promote programs that are challenging yet achievable , helping you make steady progress while minimizing the risk of setbacks.

Final Thoughts

Whether you're just starting out or years into your fitness journey, revisiting the basics and avoiding these common mistakes can make all the difference.

At Rebuild Health and Fitness , we focus on:

Mastering fundamentals
Building sustainable routines
Prioritizing smart recovery
Setting achievable goals
Promoting balanced, sustainable progress

With expert coaching , personalized support , and a community-driven approach , we’re here to help you avoid pitfalls and reach your fitness goals —stronger, smarter, and healthier.

�� Ready to train smarter? Join Rebuild Health and Fitness today and experience the difference expert coaching can make!

Family-Friendly Fitness Activities in Wynnum

Wed, 02 Apr 2025 22:28:35 GMT

Staying active as a family is a wonderful way to:

Build stronger bonds
Set positive examples for children
Enjoy quality time together
Improve everyone’s health and well-being

In Wynnum , a beautiful coastal suburb rich in natural beauty and community spirit , there are plenty of family-friendly fitness activities to explore. Whether your family enjoys the outdoors or organized group activities , Wynnum offers something for everyone.

1. Park Runs for All Ages

Wynnum’s popular Parkrun events are held weekly and provide an inclusive environment for runners and walkers of all fitness levels.

Free 5km runs encourage family participation without pressure.
Kids can run, jog, or walk alongside parents.
The scenic waterfront route offers beautiful views and fresh air.

2. Cycling Along the Esplanade

The Wynnum waterfront Esplanade is ideal for family cycling:

Dedicated bike paths ensure safety for children and adults alike.
Ride at a leisurely pace , explore playgrounds, and pack a picnic for a fun outing.
Bike rentals are available locally for visitors and residents.

3. Beachfront Fitness Stations

Wynnum’s beachfront fitness stations are a fantastic no-cost way to stay active:

Parents can demonstrate basic strength exercises .
Kids can mimic movements or play in nearby open spaces.
Adding small challenges like push-up contests or timed sprints makes it exciting for children.

4. Community Yoga and Fitness Classes

Many local gyms and community groups in Wynnum offer family-friendly yoga and fitness classes:

Designed to include children in fun and engaging workouts.
Classes often use games and activities to keep kids entertained while promoting physical fitness.
Check local schedules to find classes that suit your family’s routine.

5. Nature Walks and Hiking Trails

Explore Wynnum’s nearby nature reserves and walking trails:

The Wynnum Mangrove Boardwalk is flat , stroller-friendly , and educational .
Great for younger children to learn about local wildlife and the environment while staying active.

6. Active Playgrounds and Water Parks

Wynnum’s playgrounds and water parks offer endless fun:

Wynnum Wading Pool and the adjacent water park are local favorites.
Kids can burn off energy while playing, and parents can either join in or relax nearby .

7. Family Sports Days

Grab a ball and enjoy a family sports day:

Play soccer , cricket , frisbee , or other outdoor games.
Parks like Elanora Park provide plenty of space for games and picnics .
Sports teach teamwork , communication , and build family connections .

Final Thoughts

Wynnum provides countless opportunities for families to stay active, have fun, and build healthier habits together. From waterfront runs to nature walks , there’s no shortage of activities to suit families of all sizes and fitness levels .

By making fitness fun and accessible , Wynnum helps families create lasting memories while prioritizing their health .

So, gather your loved ones, head outdoors , and make fitness a joyful part of your family’s lifestyle.

Starting Strong: How to Get Moving and Commit to Your Fitness Journey

Wed, 02 Apr 2025 22:28:35 GMT

When it comes to improving your health and fitness , taking that first step can often feel like the hardest part.

Whether it’s the thought of stepping into a gym for the first time , committing to a membership , or simply finding the motivation to move , getting started is a challenge.

But here’s the truth: progress begins with action .

Let’s explore how you can overcome mental and physical barriers to starting— with sports science to guide you .

Why Moving Matters

Movement is medicine.
Regular physical activity brings profound benefits :

Improves cardiovascular fitness
Reduces the risk of chronic illnesses like diabetes and heart disease

According to a study published in The Lancet , even 15 minutes of exercise per day can increase life expectancy by up to three years .

Movement also impacts your mental health :

Exercise releases endorphins —your body’s natural "feel-good" chemicals
Helps combat stress , anxiety , and depression

Key takeaway : Moving is one of the most effective ways to improve your body and mind .

Motivation: The Science of Getting Started

Motivation doesn’t come first—action does.

Research in sports psychology shows that taking action creates momentum, which then fuels motivation .

Here’s how to jumpstart your motivation :

Set Clear Goals

Write down your "why."
Whether it's building strength , boosting energy , or setting an example for your family , knowing your purpose will anchor your journey.

Focus on Small Wins

Break larger goals into small, achievable tasks.
Instead of committing to a full month, aim for one gym session this week .

Leverage Accountability

A study in the Journal of Applied Psychology found that people who shared their goals with a friend were 33% more likely to achieve them.
Joining a supportive community , like Rebuild Health and Fitness , can provide that encouragement and accountability.

Why Join a Gym?

If you’ve been working out at home or weighing your options, joining a gym can be a game-changer.

Access to Expertise

Learn proper technique to reduce injury risk and achieve results faster.
At Rebuild, we tailor programs to suit your individual needs, ensuring you move safely and effectively .

Variety and Progression

Access to equipment, structured programming, and expert coaching keeps your workouts engaging and effective.
Progressive overload— gradually increasing resistance or intensity —is key to strength and endurance gains, and is difficult to replicate at home.

A Community That Cares

Humans thrive on social connection.
Being part of a supportive gym environment enhances motivation and commitment , especially on the tough days.

Practical Tips to Get Started

Start with What You Enjoy

If traditional workouts feel intimidating, try a group fitness class or work with a personal trainer to ease into the experience.
Enjoyment is a strong predictor of long-term exercise adherence, according to research in Psychological Bulletin .

Prioritise Consistency Over Perfection

Progress comes from small, consistent efforts, not from doing everything perfectly.
Show up , and the results will follow.

Trust the Process

Building fitness is a journey, not a quick fix.
Focus on progress, not perfection —and celebrate every milestone along the way.

Ready to Take the First Step?

At Rebuild Health and Fitness, we understand that starting can be daunting.

That’s why we’ve created an inclusive, supportive environment where every movement is scalable to your fitness level.

Whether you’re new to the gym or returning after a break , we’re here to help you move, progress, and achieve your goals.

�� Contact Rebuild now to sign up and take your first step toward a stronger, healthier you .

Remember: The hardest part is starting. Your future self will thank you.

The Anti-Challenge Starter-Kit

Wed, 02 Apr 2025 22:28:35 GMT

Welcome to the Rebuild Anti-Challenge! This is your starter kit for your six week challenge to establish good habits. 1. Sign up to the weekly email updates here.2. Watch the YouTube video 3. Read this article about challenges and how the Rebuild Anti-Challenge works 4. Download the PDF and write down your five habits, and take the time to build them every day.

Some Helpful Tips For Fat Loss Goals We Wish Everyone Considered

Wed, 02 Apr 2025 22:28:35 GMT

Many people want to reduce body fat and lose weight —but often make mistakes when it comes to their nutrition habits.

While nutrition is complex (and why it’s a full profession on its own), there are simple tips that are often overlooked when it comes to achieving sustainable fat loss .

Here are 10 key tips to help guide your journey:

1. Stop Eliminating and Demonising Food Groups

Eliminating entire food groups is not sustainable and often unnecessary. Focus instead on balance and moderation , not restriction.

2. Avoid Crash Dieting with Very Low-Calorie Intake

1200-calorie diets might seem tempting for quick results, but:

They’re unsustainable .
They often lead to energy crashes and plateaus .
Extreme deficits lower your non-exercise activity , slowing fat loss progress.

Long-term success comes from moderate, manageable calorie deficits .

3. Glorify Movement—Move More!

Don’t just rely on the gym for fat loss. Daily movement like walking, standing, stretching, and being active outside of workouts plays a huge role in your overall energy balance.

4. Be Kind to Yourself

Change is hard, and progress is not linear. Expect ups and downs—and be patient and compassionate with yourself through the journey.

5. Plan for Weight Maintenance After Weight Loss

Weight loss is only part of the journey—maintenance is key. Having a realistic, structured plan to maintain your new body composition is crucial for long-term success.

6. Prioritise Sleep (Aim for 6–8 Hours per Night)

Sleep improves:

Energy levels
Appetite regulation
Workout recovery

It’s easier to stick to good nutrition and exercise habits when you’re well-rested .

7. Eat Your Protein

Protein is vital for:

Muscle recovery
Maintaining satiety , helping you feel full longer

This makes it easier to maintain a calorie deficit without feeling deprived.

8. Eat Your Fruits and Vegetables—Increase Food Volume

Fruits and vegetables:

Are nutrient-dense
Help fill your plate without excess calories
Support cravings control and overall health

Prioritising volume foods can help you feel more satisfied and curb hunger .

9. Manage Your Alcohol Intake

Drinking itself isn’t the issue—but reducing intake can help in many ways:

Lower calorie consumption
Better sleep
Improved recovery
Enhanced decision-making around food

10. Be Consistent

Small daily habits create big results over time.
Avoid chasing instant results with drastic changes.
Consistency beats perfection— build habits you can stick to .

Final Thought

Fat loss doesn’t have to be confusing. Start by doing the simple things right and staying consistent . Over time, you’ll build better habits , improve your health , and achieve the results you’re working for .

New Dynamic Strength Classes Added To The Rebuild Schedule

Wed, 02 Apr 2025 22:28:35 GMT

If you feel like you’ve plateaued in your lifting movements , Rebuild Health & Fitness has some exciting news for you! We are launching a new Dynamic Strength class , starting Thursdays at 5:30 PM , replacing the Capacity class .

About Dynamic Strength

The Dynamic Strength classes are designed to help you build a stronger foundation around the three big lifts:

Squats
Bench press
Deadlifts

This program is perfect for those wanting to:

Improve their fundamental movements
Increase their personal bests
Lift heavier in other classes
Build solid, lasting strength foundations

Who's Coaching?

The new class will be coached by Darius Holliday-Miller, an expert in:

Sport performance
Strength and conditioning

With nearly 10 years of experience in the fitness industry, Darius brings a depth of knowledge and coaching precision to every session.

What to Expect

No Met-Con or WOD component:
➔ This class is solely focused on proper lifting and movement mastery .
Weekly movement focus :
➔ Coaching will zoom in on specific lifts and techniques each week to perfect execution .
Exercise variety :
➔ Classes will include pushing , pulling , squatting , and gymnastic accessory work to:
Build full-body strength
Improve lifting technique
Enhance aesthetics and muscle-building

Why You Should Join

✅ Break through lifting plateaus
✅ Refine your technique and form
✅ Build real, functional strength
✅ Boost your confidence under the bar
✅ Take your overall fitness to a new level

If you’re serious about getting stronger , moving better , and building a powerful foundation, Dynamic Strength is the class for you!

Ready to Level Up Your Lifting?

Join us every Thursday at 5:30 PM and start building the strength you’ve always wanted!

The Rebuild Health & Fitness Podcast

Wed, 02 Apr 2025 22:28:35 GMT

The Rebuild Health and Fitness Podcast is a weekly show that goes far beyond just training and nutrition. Yes, we cover those topics—but it's about so much more .

Hosted by Coaches Who Walk the Walk

James Batey and Sean Carroll, owners and qualified coaches at Rebuild Health and Fitness (located in Wynnum West), host the podcast.

Each week, they bring their experience , honesty , and humor to discussions around:

Health issues
Nutrition
Training philosophies
Sports psychology
Inspirational stories of resilience
And much more

The goal? To simplify complex issues and cut through the noise , just like the philosophy at the Rebuild Health and Fitness gym .

Topics We've Covered

So far, episodes have explored important and often misunderstood topics like:

Supplements : Which ones work—and which ones are a total crock
Sleep patterns : How poor sleep sabotages your health results
Menstrual cycle : How it impacts training and overall wellbeing
The dieting industry : Why it’s broken—and what to do about it
Professional growth : Things we've changed our minds about as coaches
Pain management : Smarter strategies for dealing with injuries
Common gym mistakes : What we see and how to avoid them

Real Stories of Resilience

On the Rebuild Podcast, we also highlight people who have rebuilt their lives through adversity, including:

A man who shed 40kg and turned his life around
A woman who bounced back after a near-death experience with a spinal cord tumour

Each week, we dig into topics close to our hearts , debunk myths , and empower listeners with real, honest information about health, training, and personal growth.

Gridiron Champion And 21-Time Australian MVP: This Is Kristy Moran’s Story

Wed, 02 Apr 2025 22:28:35 GMT

A 21-time Australian MVP, International Player of the Year in 2017, a National League MVP, a former player for the first-team All-American, and is an ex-Chicago Force player – Kristy Moran is nowhere near stopping. Episode 49 of the Health and Fitness Podcast features Kristy Moran, and we discuss all things sports and how she’s become who she is today. Journey of getting into sportsBeing an army brat, Moran moved across Australia a fair bit, and being the shy kid that she was – credits her ease in settling into new schools among new people, to sports. Generally, people tend to accept you sooner, and open up to the idea of someone new entering their space when they notice a shared interest in something and little Kristy tool advantage of just that!“Sports is a great way to make friends when you’re a kid. It was one of the things that helped me establish myself every time I moved. So, at school, I did netball and little athletics.”While her mum wanted her to train to become a ballet dancer, her instructor, on the other hand, knew she was built for something else entirely. With this push, Moran now added gymnastics to the existing list of sports she’d been training for. Though at school in Canberra, she had picked netball as the sole sport she’d train for, eventually, she decided to drop it once she moved back to Brisbane.“When I came back to Brisbane, netball wasn’t really that big, not in my school at least. So, I went over to track and field. I found one event boring and so I started doing heptathlons; which are the seven events; high jump, long jump, javelin, shot put, 100 hurdles, 200 and 800.”Being involved in sports teaches lots of lessons, many of which have very little to do with sports itself. In the podcast, Kristy shares the things training for heptathlons taught her. “Heptathlon really instilled in me a work ethic that was beyond other people. I’d have to train for three events in an evening so I’d get there an hour before, do a field event, then everyone would come down and do their track work and I’d be there an hour after too – all this while I was in high school.”Her shift from heptathlon, which she did from the age of 14 to 18, to touch football came about when she was left for university, which she then went on to play for almost a decade. Fast forward to a couple of years, at the age of 32, Moran started playing Gridiron.“So, someone I knew was trying to come up with a gridiron team for women and told me ‘You should come to play gridiron ‘and I looked at her like she was insane and said that there is no way that I can play that game. She was badgering me, and I was saying ‘not, absolutely not'. Then I went to watch her play, to support her and that was absolutely amazing. What they were doing was just spectacular.”“I started off as the wide receiver, then went on to play running back. I didn’t know any of the rules, in the beginning, had whiplash for two weeks and was bruised all over but I still loved the game.”Moving to AmericaMoran played gridiron for five years in Australia, and among the first ones to lay the sports’ foundation, she along with her teammates had the privilege of experiencing a lot of firsts. “Immediately after us, a team in New South Wales was set, then Victoria, Western Australia, a league in Canberra too. We won our first national championship, and formed a Queensland team, and then went on to form an Australian team.”Now, what went from a small gridiron team in just Brisbane, took over and became national – requiring the best of the best in terms of training and coaches. Coaches were called from The States, where football was a massive sport, to train the women’s national team in Australia. This is also when Kristy would find her next big opportunity:“We had coaches from the US come in to train us and one of them asked if I wanted to play in his team in Chicago. It was a hard decision to make because I'd already established myself here as an emerging player in Queensland. It was a big step for me, I didn’t even know if I’d last the training and I even considered not telling anyone about this offer. I went there and I guess I just didn’t limit myself, gave it my best, and had a great season,” says Moran.Women in sportsHowever, just because America is known globally for football, and because the sport is so popular in the country itself, doesn’t take away from the fact that gender discrimination within the sport exists even today.“Sure, the sport and people’s football IQ is huge. But you'd be surprised considering how big football is over there, women’s football struggles to get enough airtime. The women over there have some of the same challenges we have here - they have better equipment, better staffing, but in terms of opportunities, it’s still a lot lower than men.Emotions of guilt, limiting oneself, and not feeling good enough are fairly common, especially among women. Those involved in sports are constantly made to feel as if they aren’t good enough or aren’t made for a certain level of sport; a perception that must be put to rest. Kristy says, “That sense of limiting - it happens more to females than males. I once had a coach ask me, in the most caring way possible; ‘Kristy what are you afraid of? Why do you train so hard?’ and I asked him why this had to stem from fear - I’m training hard because I want to be the best, he said, ‘well you are the best in the league' and I told him I was the best in the league, but we were going over to play for Australia.“Now that I’m older, I learned to not limit myself. Not like I haven’t lost confidence ever. When I went to America, I wasn’t sure, I didn’t know what would happen nor did I know if id set the bar too high. I tell my team that the reason I’m so tough on women in sports is because I see these women come in and limit themselves. They’ll say, ‘oh no I can’t do that', yeah you can give it a go. It's all about that push, even for myself. If I had settled being the best in Queensland, I wouldn’t make the Australian team, if I had settled with being the best in Australia, I wouldn’t go to America and wouldn’t have known that I could do it,” Moran adds.Jackie Joyner-Kersee, ex-American track and field once said:'The only person who can stop you from reaching your goals is you.'And this fits far too well with Kristy’s life story, and with everything she believes in. From being heavily involved in sports to working hard on herself to be the best at what she does, to then motivating others and pushing them to become the best version of themselves – Kristy showed resilience and passion like no other!

Gridiron Champion And 21-Time Australian MVP: This Is Kristy Moran’s Story

Wed, 02 Apr 2025 22:28:35 GMT

A 21-time Australian MVP , International Player of the Year (2017) , National League MVP , former first-team All-American , and an ex-Chicago Force player — Kristy Moran has carved out a legendary career and is showing no signs of slowing down.

In Episode 49 of the Rebuild Health and Fitness Podcast , Kristy shares her incredible journey through sports, resilience, and the mindset that has propelled her to greatness.

How Kristy Got Into Sports

Growing up as an army brat, Kristy moved around Australia frequently. Being the shy kid, she credits sports for helping her make friends and settle into new schools .

"Sports is a great way to make friends when you’re a kid. It helped me establish myself every time I moved."

Early sports : Netball and little athletics
Parental influence : While her mum encouraged ballet, Kristy’s athleticism shone through, leading her to gymnastics as well.

Later, she transitioned from netball to track and field when she moved back to Brisbane, eventually competing in heptathlons (seven events including high jump, hurdles, javelin, and more).

Building a Relentless Work Ethic

Training for heptathlons instilled in Kristy a work ethic beyond her peers.

"I'd train for three events in an evening—arriving an hour early, training during the session, and staying an hour after—all while in high school."

This fierce dedication laid the groundwork for her future success across multiple sports.

Transition to Touch Football and Gridiron

After university, Kristy played touch football for nearly a decade. Then, at 32 , she made an unexpected leap into gridiron .

Initially skeptical, a friend’s encouragement led her to attend a game—and she was hooked .

"I didn’t know any of the rules, got whiplash for two weeks, was bruised all over—but I still loved it."

Starting as a wide receiver , she later transitioned to running back , quickly rising through the ranks.

Taking the Leap: Moving to America

Kristy spent five years helping build women's gridiron in Australia:

Winning a national championship
Forming state and national teams

During training sessions with U.S. coaches, she was offered the opportunity to play in Chicago.

"It was a big step. I didn’t know if I’d last the training or if I was setting the bar too high. But I gave it my best—and had a great season."

Kristy's courage to take risks led her to become a standout player internationally.

Women in Sports: Breaking Barriers

Despite America’s deep football culture, Kristy observed that women’s football still struggles for recognition—even in the U.S.

"They have better equipment and staffing, but opportunities for women are still limited compared to men."

She passionately highlights how self-limiting beliefs are more common among women, especially in sports.

Fighting Self-Limiting Beliefs

Kristy shares a pivotal moment:

"A coach once asked me, ‘Kristy, what are you afraid of? Why do you train so hard?’ I told him I wasn’t afraid—I trained hard because I wanted to be the best."

Even when confidence wavered—like when she first moved to America—Kristy never let fear hold her back .

"If I had settled for being the best in Queensland, I wouldn’t have made the Australian team. If I had settled there, I wouldn’t have gone to America."

She now uses her experiences to push other women not to limit themselves—and to dream bigger .

Final Words: The Only Limit Is Yourself

Kristy's story beautifully echoes the words of Jackie Joyner-Kersee:

"The only person who can stop you from reaching your goals is you."

Through resilience, passion, and an unwavering belief in her potential, Kristy Moran has shown what’s possible—and continues to inspire others to push beyond their perceived limits .

What Is The 75 Hard Challenge And What Does It Feel Like: Ed Armstrong

Wed, 02 Apr 2025 22:28:35 GMT

The 75 Hard Challenge is a 75-day health and fitness trend that has built a reputation for being one of the toughest around.

Created by Andy Frisella —author, entrepreneur, and host of the 'Real AF' podcast —this challenge is less about fitness alone and more about developing mental toughness .

What is the 75 Hard Challenge?

The challenge demands strict adherence to six main principles every day for 75 consecutive days:

Take a five-minute cold shower
Read 10 pages of non-fiction each day
Follow a diet (no cheat meals or alcohol allowed)
Work out twice a day for at least 45 minutes
Drink four litres of water
Take daily progress pictures

❗ Important : If you miss any task , you must start over from Day 1 .

Insights from the Rebuild Health and Fitness Podcast

On an episode of the Rebuild Health and Fitness Podcast, Ed Armstrong, a mental health coach from Sydney who has completed the challenge multiple times, shares his experiences.

Ed discusses:

Why he took part in the challenge
What it feels like to complete it
The ethical considerations behind extreme challenges like this

Coach’s Perspective: Is the 75 Hard Challenge Right for You?

While completing the challenge can lead to amazing physical transformations, many coaches express reservations about the underlying philosophy.

Key concerns:

The "work hard, no sleep, strict diet" approach isn't sustainable long-term.
Working out twice a day (for 45 minutes each session) may not be ideal for most people's health or recovery.
Following a highly restrictive diet without flexibility can sometimes create an unhealthy relationship with food.

That said, components like:

Reading 10 pages daily
Drinking sufficient water
Cold showers for resilience
Tracking progress with photos are generally seen as beneficial habits .

Ed's Personal Experience

For Ed, completing the 75 Hard Challenge was a powerful tool for:

Building mental toughness
Advancing career development
Improving personal discipline

He explains that Andy Frisella's challenge includes four total phases , spanning over the course of a full year if followed completely.

Final Thoughts: Who Is It Really For?

The 75 Hard Challenge is best viewed as a mental resilience course—not a health optimization plan.

It’s designed to test your commitment , push you past your comfort zone , and build mental toughness .

However, it’s not recommended for everyone, especially if you're:

Looking for a balanced, sustainable health routine
Dealing with recovery needs, injuries, or burnout risks

As Ed sums it up:

"It's about pushing yourself when you don't feel like working out."

If your goal is to test your limits and challenge your discipline , the 75 Hard might be a worthy endeavor.

If you’re seeking long-term health , you might want to adapt the principles into a more sustainable approach .

The Psychology Behind Performance: With Sports Psychologist Rachel Jones

Wed, 02 Apr 2025 22:28:35 GMT

The intense hours of training, the constant drive to be number one—it all takes a toll over time. This is where a sports psychologist steps in to make a real difference.

Rachel Jones , a sports psychologist based in Australia, shares her approach to building trust with clients, tackling self-limiting beliefs, and the strategies she uses to help athletes thrive—not just in sport, but in life.

Rachel's Background

Rachel has been in the field for over 10 years, driven by a passion for helping people be their best.

"I've always been interested in the person behind the performer," says Rachel.
"Not just the sports person, but understanding the whole person."

Her motivation comes from witnessing talented individuals struggle off the field, despite their extraordinary success in competition.

She realized she wanted to reduce suffering and help people unlock their true potential .

Rachel's professional experience includes roles in:

Strength and conditioning
Athlete welfare
Sports rehabilitation assessment and management
Tactical training

This broad background gives her additional perspective in her sports psychology work, with a special focus on injury rehabilitation and pain management .

Building Trust with Athletes

Because of stereotypes around mental health, athletes often feel reluctant to open up to a sports psychologist.

"People sometimes worry—'Are you reading my mind?' or 'Talking to you must mean something is seriously wrong,’" Rachel explains.

Breaking down this stigma is a big part of her role.

Rachel emphasizes:

Maintaining confidentiality to create a safe space for athletes
Balancing trust between athletes and coaches/medical teams
Being relaxed yet professional , keeping clear boundaries while encouraging open conversations

Tackling Self-Limiting Beliefs

Athletes often carry self-limiting beliefs that can hold them back.

Rachel breaks it down:

"It can stem from criticism, perfectionist tendencies, poor experiences after mistakes, or tying self-worth solely to performance outcomes."

These beliefs can be:

A result of past failures or judgment
Symptoms of perfectionism
Linked to performance-based identity (believing your worth depends solely on how well you perform)

Helping athletes identify and dismantle these beliefs is crucial to unlocking their true potential.

Strategies That Work

The strategies Rachel uses are universal—they aren’t just useful for sports; they apply across life.

"Strategies we talk about for performing under pressure at a stadium are the same strategies you can use heading into a job interview or having a difficult conversation."

Key points:

Crossover skills : Resilience and pressure-handling techniques benefit both sport and real life.
Youth development : Even young athletes can start learning mental strategies early—and practicing them in school helps them in sport.
Daily practice : Using techniques like breathing control, mindset reframing, and visualization in everyday situations strengthens their impact in performance settings.

Rachel emphasizes that the younger an athlete starts practicing these strategies , the easier it becomes to use them instinctively when it matters most.

Final Thoughts

Sports psychology isn't about fixing what's broken—it's about unlocking the best in people. Through trust, tailored strategies, and addressing the deeper mental blocks, Rachel Jones helps athletes not just perform better, but live better too.

Banging Benny Kite: One Of The Best Boxers In Australia

Wed, 02 Apr 2025 22:28:35 GMT

Benny Kite is a professional boxer, ANBF Champion , WBF Asia-Pacific Champion , IBF Pan-Pacific Champion , and 2020 ANBF Fighter of the Year .

Alongside his sporting achievements, Benny is also a proud father of two and an advocate for the importance of mindset, resilience, and training .

How Benny Got into Boxing

Boxing started as a hobby for Benny when he was just 13 years old. Growing up in Cairns , he participated in 20–25 amateur fights by the time he was 23 .

However, boxing was never a serious career consideration—until a transformative backpacking trip across the United States .

"As soon as my wife and I touched down in New York for our six-month backpacking trip, I was like, 'I need to find a boxing gym.’”

In every town they visited, Benny found a new boxing gym to train at.

Through that experience, he realized:

"I wasn’t really that far away from the guys at the top of the gyms."

Upon returning to Australia, Benny made the life-changing decision to pursue professional boxing seriously—and that's where his journey truly began.

What Has Worked for Him

Benny is the first to admit that the road to success was far from easy.

Despite his passion, it took hard work , losses , and reality checks to start seeing real results.

"Passion alone doesn't guarantee success—it’s the effort behind the scenes that makes it worthwhile."

Early in his professional career:

Benny lost his first two professional fights .
His future in boxing looked bleak.

But instead of giving up, he made a decision:

"If I'm going to make this work, I need to completely apply myself, put in the hard work, and leave no stone unturned."

Through persistence and resilience, Benny:

Faced ups and downs (wins and losses)
Focused on long-term consistency , not immediate rewards
Eventually went on a 13-fight win streak

A pivotal moment was a fight in India where, despite training hard, he didn’t win.

That experience reinforced the need for continuous hard work , not just one-off efforts.

What Health Means to Benny

As a professional athlete and father, Benny prioritizes health for both physical and mental reasons.

"I've got young kids, and I want to be active for them. I don't want to be a dad that sits on the couch while they play outside."

For Benny:

Exercise isn't just about physical strength—it’s essential for mental well-being .
Staying fit allows him to say yes to adventures, sports, and spontaneous activities with friends and family.
Longevity and quality of life are major motivations.

Will He Let His Kids Box?

Benny believes that boxing—or martial arts in general—is valuable for children:

"Kids who box or do martial arts tend to stay out of trouble. They know what they're capable of, so there's no excitement in proving themselves on the street."

He wants his kids to:

Learn boxing for discipline, confidence, and self-control
Benefit from the structure and life lessons the sport provides

However, when it comes to pursuing boxing as a career:

"I'd want something a little easier for them. It's a tough game, and my wife definitely feels like she's done her time."

Final Thoughts

Benny Kite’s story is a testament to resilience, discipline, and believing in your journey even when things don't go your way at first.

His passion for boxing, love for his family, and commitment to health make him not just a champion in the ring—but in life as well.

Take control with the Rebuild Boxing Day Offer on 'Results by Rebuild'

Wed, 02 Apr 2025 22:28:35 GMT

Are you fed up with feeling out of shape, weaker, and deflated—believing that nothing will work?

You've tried everything —method after method, gym after gym, diet after diet—searching for the next best thing.

The truth is: You don't need the next best thing.

You need:

Education
Support
Accountability
World-class coaches to guide you every step of the way

At Rebuild Health and Fitness , we understand the frustration , time , energy , and money you've invested trying to feel and look better—without lasting results.

You deserve to see progress.

You deserve happiness , strength , and future freedom .

Introducing: Results by Rebuild

A 12-week program designed to change the course of your life in 2022.

Rebuild Health and Fitness is offering this complete transformation package to just five committed individuals ready to change their lives for the better.

What’s Included

✅ 12-week introduction to Rebuild’s Online Performance Program
✅ 12-week in-depth nutrition coaching
✅ Access to Rebuild’s Nutrition and Accountability App
✅ Personal one-on-one qualified nutritionist and coach
✅ Unrivalled support and education from our expert team
✅ Community support : Surround yourself with people chasing the same goals

Our Promise

We will educate you so thoroughly about nutrition, performance, and sustainable habits that you won’t need help again.

How do we know?

Because we've already helped thousands of people from around the world achieve exactly that.

Don’t Wait Any Longer

If you’re ready to:

Take control of your health
Build strength
Gain confidence
Change your life for good

�� Email us today at team@rebuildhealthandfitness.com . Act fast —only five spots available !

Careers

Wed, 02 Apr 2025 22:28:35 GMT

Are you a passionate coach—or looking to start your journey in the fitness industry?
If you:

Value personal health and wellbeing
Are passionate about evidence-based health and nutrition
Hold the right qualifications and a strong work ethic

Then we want to hear from you!

About Rebuild Health and Fitness

Established in 2013, Rebuild Health and Fitness has become one of Brisbane's fastest-growing gyms, serving hundreds of members across Wynnum and Capalaba.

We’re currently expanding and on the lookout for coaches and nutritionists to join our team in:

Group training
Personal training
Nutrition coaching
Online programming

What sets us apart :

A weekly podcast listened to in nearly 90 countries
A digital media team to amplify our message
A network of allied health professionals supporting member health journeys

Our Values and Community

At Rebuild Health and Fitness, we:

Value integrity, progress, and happiness
Use an evidence-based approach to health and fitness
Offer a combination of Olympic lifting , capacity training , and our Rebuild Performance Program
Foster a tight-knit, enthusiastic community eager to learn and grow
Are passionate about cutting through the industry noise and focusing on what works
Embrace a holistic health model , with services including nutrition coaching , remedial massage , and physiotherapy
Are deeply invested in the personal and professional development of our team
Respect and value a healthy work-life balance

About You

We’re looking for individuals who:

Care deeply about the success and fulfillment of others' journeys
Have an analytical and creative mind with a big-picture view of health and fitness
Are invested in their own personal and professional development
Dream of a career that makes a real difference inside and outside the gym
Love working in a team with shared values
Hold their Cert III and IV in Fitness
Ideally have their CrossFit Level 1 Certification (preferred but not essential)
Want to make a lasting mark on the fitness industry for the better

Ready to Join Us?

If this sounds like you, send your CV to: �� team@rebuildhealthandfitness.com

We can’t wait to meet passionate, driven individuals ready to grow with us!

Returning To Training After COVID-19 - How To Approach It

Wed, 02 Apr 2025 22:28:35 GMT

After contracting coronavirus, it can be exciting to return to the gym - or it can be stressful, particularly on your body. When returning to the gym, you should wait until symptoms subside and speak to your coach about easing back in.

Our physiotherapist, Louis has adapted guidelines from the British Journal of Sports Medicine for CrossFit and strength and conditioning to help people on their return to the gym.

Our Partners

Wed, 02 Apr 2025 22:28:35 GMT

At Rebuild Health and Fitness , we’re proud to partner with brands that align with our values of integrity , progress , and happiness .
Check out the exclusive offers available through our trusted partners:

��️‍♂️ LSKD

We’ve partnered with Brisbane-based activewear brand, LSKD to bring listeners of the Rebuild Health and Fitness Podcast a 10% discount on their clothing and accessories.

How to redeem :

Apply the code REBUILD at checkout.

Chase the vibe with LSKD.

��‍♀️ CITYCAVE WYNNUM

Need to unwind? Enjoy a floatation tank session or infrared sauna at City Cave Wynnum with a 15% discount.

How to redeem :

Apply the code REBUILDFITNESS when booking your session.

Relax, recover, and recharge!

�� TRUE PROTEIN

True Protein is Rebuild’s recommended brand for:

Protein powders
Creatine
Pre-workout supplements
Hydration products

How to get it :

Available over the counter at Rebuild Health and Fitness —and at some of the best prices in town !

Fuel your training the right way.

☀️ SUNFOX ACTIVE

Sunfox Active is our wholesale partner for premium towels and apparel.

How to redeem :

Get a 10% discount by using the code REBUILD2022 at checkout.

Gear up and stay ready!

Final Thought

We are excited to offer our community access to these amazing brands and exclusive discounts. Take advantage of these offers and continue building the best version of yourself—with the best support by your side.

What Makes A Good Strength And Conditioning Program?

Wed, 02 Apr 2025 22:28:35 GMT

Different coaches have different styles, and today there’s an abundance of online coaching programs available.

But what truly makes a good program—and how do you ensure you’ll achieve your goals?

Knowing what you want out of your program and how you plan to approach it can be the difference between success and frustration .

What Is Strength and Conditioning?

First, let's define it:
Strength and Conditioning is the use of sports science to enhance movement quality .

It’s highly beneficial because it’s:

Evidence-based , drawing from exercise physiology and anatomy
Focused on two main components:
Strength : Building raw muscle and force
Conditioning : Improving your metabolic fitness and endurance

Signing up for a strength and conditioning program can transform your body and deliver incredible results , no matter your current level of experience—as long as you have passion and consistency .

The great thing about these programs is that they focus on improving:

Movement quality
Health
Overall athletic performance

Key Elements to Consider in a Strength and Conditioning Program

Before designing or choosing a program, several factors must be considered:

Number of participants training
Experience level and age of trainees
Available equipment and space for sessions
Number of weekly sessions and duration of each
Practice and competition schedules (for athletes)

Where to Begin: Start Simple

Starting simple is always the safest and smartest choice.

Training involves repetitive movements, so:

Focus on learning and mastering fundamental movement patterns .
Start with just a few exercises and simple training structures .
Prioritize perfecting technique before introducing complexity.

Taking your time perfects form and reduces injury risk —there’s never a downside to mastering the basics first.

The 5 Phases of a Strength and Conditioning Program

A structured program often follows these five phases:

Phase 1: Hypertrophy (High Volume, Low Intensity)

Focus: Reconditioning the body, increasing lean mass, improving muscular endurance
Reps/Sets : 8–15 reps for 2–4 sets
Duration : 2–6 weeks
Goal : Build a strong foundation for upcoming strength phases

This phase may feel repetitive, but it's crucial for long-term gains .

Phase 2: Basic Strength (Moderate Volume, High Intensity)

Focus: Increasing raw strength to prepare for high-intensity work
Reps/Sets : 5 reps for 3–5 sets

Strength increases significantly during this stage, forming the backbone for power development.

Phase 3: Strength/Power (Low Volume, Very High Intensity)

Focus: Developing explosive power
Reps/Sets : 2–3 reps for 3–5 sets

Lower volume helps reduce fatigue while maximizing power output .

Phase 4: Peaking and Maintenance

Focus : Peaking for competition and maintaining strength
Reps/Sets : 1–3 reps for 1–3 sets

Training intensity remains high, but volume drops to ensure full recovery and peak performance during key events.

Phase 5: Active Rest (Very Low Volume, Very Low Intensity)

Focus: Recovery and rejuvenation
Approach : 1–2 weeks off from heavy training, followed by light activity

Rest is equally important as training—it allows the body to repair , rebuild , and prepare for the next training cycle.

Final Thoughts

Strength and conditioning is a journey, not a quick fix.

Building strength, power, and endurance takes time , consistency , and smart programming .

Start simple, master the basics, follow structured phases , and remember: Recovery is just as important as hard work.

If you have questions about strength and conditioning programming, or want to hear how our programs at Rebuild Health & Fitness work, get in touch —we’d love to help guide your journey.

Simple Changes To Your Nutrition That Will Make A Big Difference

Wed, 02 Apr 2025 22:28:35 GMT

Nutrition can be a confusing and overwhelming space .

Many people search for the "perfect" macronutrient split before they even understand the foundational habits that will set them up for long-term success.

At Rebuild Health & Fitness , we see it all the time:

Some clients feel overwhelmed by the sheer volume of information available.
Others think they’re mastering nutrition—but aren't seeing the progress they want.

There are many ways to nourish your body and meet your goals, but if your progress has stagnated—or if you don't know where to begin— start with the basics .

Foundational Habits to Build

This isn't about quick fixes.

It’s about establishing healthy habits and sticking with them .

Here are a few simple behaviors you can start implementing daily :

Eat 1 to 2 pieces of fruit per day
➔ Fruit is packed with fiber, energy, and essential nutrients.
Have a serving of protein at each meal
➔ Protein supports muscle growth (muscle protein synthesis) and keeps you fuller longer .
Eat one meal without any distractions
➔ Sit down, savor the flavors, chew thoroughly, and be present with your food.
Eat slowly and mindfully
➔ Pay attention to hunger and fullness cues. Enjoy the process.
Eat vegetables with at least two meals per day
➔ Veggies provide crucial vitamins, minerals, and fiber.
Eat fish at least twice per week
➔ A great source of lean protein and omega-3 fatty acids.
Drink 3L of fluids per day
➔ Prioritize water and electrolytes to stay hydrated and support body functions.
Consume 20–30g of fiber per day
➔ Fiber promotes gut health, satiety, and steady energy levels.
Have a protein shake each day
➔ A convenient way to meet your protein needs, especially around training.
Listen to the Rebuild Health & Fitness Podcast
➔ Stay educated, inspired, and connected to a supportive community.

The Truth About Progress

It might not sound sexy or exciting, but building consistent habits is what moves the needle.

If you're not doing most of the basics listed above, jumping into advanced nutrition strategies will likely feel overwhelming and less effective .

Don’t overcomplicate nutrition.
✅ Start by doing the simple things right.
✅ Stick with them daily.
✅ Watch how far they take you.

Final Thought

Establishing strong nutrition habits may not deliver instant gratification, but it builds a solid foundation for a healthier, stronger, and more sustainable future.

Small, consistent actions lead to big, lasting changes.

Obstacles To Hitting Your Health Goals: The Muscle Nerds

Wed, 02 Apr 2025 22:28:35 GMT

Improving body composition —whether it's fat loss, muscle gain, or both—is not an easy task .

It requires sacrifice , persistence, and a deep understanding of the body's needs, as discussed by Luke and Zoe (self-proclaimed "Muscle Nerds") in this episode of Rebuild Health and Fitness .

With current diet trends like intuitive eating not being ideal for everyone—especially those with low nutritional literacy or hormonal issues—the big question becomes:

How can people achieve their ideal body type, and what obstacles must they overcome?

Obstacle 1: Feeling Hungry

The first hurdle? Hunger.
Luke points out:

"People don’t realise when they are on a diet, they will be hungry."

Key points:

The more excess weight you have to lose, the more likely you are to experience leptin resistance , reducing feelings of fullness.
Tracking calories and following a structured meal plan can help beginners create sustainable habits that eventually become daily rituals .

Bottom Line: Success comes from systems you can maintain for life , not quick fixes.

Obstacle 2: Psychological Connection to Food

Almost everyone has a psychological attachment to food, making behavior change tricky.

Zoe describes it as:

"A really fine line, a really delicate dance."

Trying to make food purely unemotional or "black and white" is nearly impossible.

James adds:

"A good relationship with food is being able to say both yes and no to it."

Additional challenges :

Social pressure, such as workplace food culture, can make healthy eating harder.
People may project their insecurities onto you, making you feel judged for your choices.

Obstacle 3: Demotivation from Slower Results

In the beginning, you may experience big gains (e.g., 6-10kg of muscle), but progress often slows significantly after that.

Luke advises:

Don’t focus solely on the scale .
Set strength and performance goals to stay motivated.

This is particularly empowering for women , who traditionally have not prioritized strength and can find a sense of pride in their performance metrics.

What Is the Ideal Diet?

According to Luke, the ideal diet:

Prioritizes protein and vegetables
Keeps carbs lower (under 40% of daily calories) — no need to go full keto
Tailors calorie intake to individual needs (not everyone should eat 3,000 calories daily)

Important Notes :

He is not against low-calorie diets .
Adequate calories are critical for performance athletes , but not everyone needs massive calorie surpluses .

Building Muscle: Lean First, Then Bulk

Luke’s advice:

"It makes more sense to get lean first, then build muscle."

Why?

The fatter you get, the more insulin resistant you become, making it harder to build muscle and easier to gain fat.

Additional insights:

You don't need a huge calorie surplus to build muscle.
Hitting your protein requirements is key—even muscle gain is possible while in a caloric deficit .

Key Body Composition Takeaways

Body fat percentages:
Ideal for men: below 15%
Ideal for women: 24-27%
Body fat calculators are prone to error; focus instead on how you look and feel .
Training age matters :
People who've trained longer (especially with a coach) develop better physiques over time.
Even after a break (due to injury, etc.), advanced trainees regain muscle faster because structural changes remain dormant—not erased .

"Structural changes don’t go away, they are just dormant," Luke says.

Final Thought

Changing your body composition isn't just about dieting harder or training more—it's about understanding the mental, emotional, and physiological challenges involved.

With structure, patience, and the right mindset, achieving your ideal body is possible— one sustainable step at a time .

How To Progress On Muscle-Ups

Wed, 02 Apr 2025 22:28:35 GMT

Muscle-ups are one of the most challenging yet highly sought-after movements in the gym. This advanced calisthenics exercise uses your body weight to activate multiple muscle groups simultaneously.

If you're aiming to master muscle-ups, here are six progressive drills to help you build the necessary strength, coordination, and technique.

1. Start with Ring Holds

Begin by performing basic ring holds to build stability and body awareness.

Key points:

Hands shoulder-width apart (or slightly wider)
Engage your core
Tuck your pelvis under into a slight hollow position

Building stability here will form the foundation for more dynamic movements later.

2. Move on to Ring Dips

Once you're comfortable balancing in ring holds, progress to practising ring dips.

How to perform:

Adjust the rings so your feet don't touch the ground.
Mount the rings with your arms straight, supporting your body weight.
Lower yourself by bending your elbows, then push back up to straighten your arms.

Ring dips build shoulder , chest , and tricep strength—crucial muscles for muscle-ups.

3. Work on Your Strict Pull-Ups

Strong, controlled pull-ups are essential for mastering the pull portion of a muscle-up.

Steps:

Grab the bar with a shoulder-width grip , palms facing you.
Pull yourself up until your chin is level with the bar .
Lower yourself slowly and fully extend your arms at the bottom.

Focus on maintaining strict form —no swinging or kipping at this stage.

4. Master the False Grip

A false grip is a specialized grip that shortens the transition distance over the rings.

How to set the false grip:

Place your hands through the rings, against the upper corners of your palms, palms facing up.
Wrap your fingers around the rings, starting with your pinky and wrapping tightly.
Rotate inward and pull down, placing pressure on the heel of your hands while flexing your wrists inward.

This grip is essential for a smooth transition from pull-up to dip in a muscle-up.

5. Practice the Movement From the Ground

Once you've mastered the holds and the false grip, begin combining the movements with your feet still on the ground.

Practice tips:

Hold the rings using a false grip.
Pull yourself up and over the rings, focusing on the transition phase.
Use your legs minimally—just enough for support if needed.

This allows you to piece together the movement mechanics without the full body weight challenge yet.

6. Perform Your Kip

Kipping helps you generate momentum for the muscle-up.

How to practice:

Use the rings to practice your kip (a dynamic swinging motion).
As you pull the rings to your hips , look toward the ceiling.
Transition smoothly into the muscle-up by punching your arms up and pressing out.

The kip adds the dynamic power needed to complete the muscle-up once you have built foundational strength.

Final Thoughts

Mastering the muscle-up is a long-term journey requiring patience, technique, and consistent practice.

By breaking the movement down into progressive steps like these, you’ll build strength, confidence, and skill—one drill at a time.

The Symptoms Of Burnout And How To Manage It - By Coach Kait

Wed, 02 Apr 2025 22:28:35 GMT

Juggling work during COVID as a paramedic , while also working as a coach and maintaining her training , @CoachKait_Rebuild acknowledges that even she isn’t immune to the effects of burnout .

From Kait:

"Mental fatigue and burnout are things I could argue most of us have experienced over the last two years.
It’s a multifaceted issue that requires constant monitoring and persistent effort to resolve."

Understanding Burnout

Burnout, simply put, is the response to repetitive psychological and physical stress that leads to emotional and mental fatigue. It doesn’t matter how mentally “strong” you are— everyone has limits .

When those limits are reached, it can have detrimental effects on your mind , body , and soul . These are deeply interconnected.

Signs and Symptoms of Mental Fatigue

Mental fatigue can present in many ways, including:

Chronic stress
Caffeine dependency
Repetitive adrenaline dumping
Dysregulated nervous system
Lack of support
Poor work-life balance
Compassion fatigue
Inadequate hydration, sleep, nutrient-dense food, or exercise
Rejection of self-care
Lack of personal boundaries

(This is not an exhaustive list.)

If left unaddressed, these issues can escalate into serious physical and mental health concerns requiring medical attention.

Kait’s Personal Experience

"I’m not immune from life’s stressors.
This year has been one of the worst for me in terms of managing my fatigue."

As a paramedic working through the pandemic, Kait experienced several of the challenges listed above, which brought her dangerously close to burnout .

She noticed:

Irrational and exaggerated reactions to small issues
Compassion fatigue
Remaining hyper-vigilant even outside of work
Saying yes to too many commitments
Feeling anxious about situations that normally wouldn’t faze her

View this post on Instagram: Rebuild Health and Fitness

The Importance of Prioritizing Health

"I have learned that prioritising my health is the only way to solve these problems—and I've made it a non-negotiable."

Kait’s key takeaway is a crucial reminder: We’re all only human , doing the best we can.
Taking care of yourself is not selfish— it’s necessary .

Final Thought

If you find yourself feeling mentally drained, burnt out, or overwhelmed, know that you're not alone.

Recognizing the signs, setting boundaries, and prioritizing self-care are essential steps toward recovery—and toward becoming a healthier, more resilient version of yourself.

DRAFT How to Stand Out As A Fitness Influencer Making Your First Marks on Social Media

Wed, 02 Apr 2025 22:28:35 GMT

The world of social media is a funny one, it's hard to stand out, post consistently and grow your audience. But it's something Morgan Rose Moroney has done, and done well. With influencers from all arenas resorting to Instagram, Tiktok and Youtube for their income, the supply of influencers on the platform is exceeding the demand by a large number. So, to remain relevant in the constantly evolving social media culture, what must an influencer do? According to ex-gymnast and fitness influencer, Morgan, the key to staying relevant is to be yourself in a world that’s constantly trying to make you someone else. Sounds cliché? Well, there’s more to it. That green smoothie you’re about to post on your Instagram? It’s been there before on countless profiles recreated in many different ways, it's tried and tested but now, people want to see more. They want to see something real, away from those perfect gym selfies and workout routines. They want to see vulnerability, a glimpse of themselves and that’s only possible if influencers adopt honesty into their content rather than posting what they think they are supposed to.Tanya Mitchell, an Australian videographer and fitness enthusiast has crafted a career bordering the lines of fitness and creativity by photographing fitness as her niche. As she sees a sea of ‘fitness’ influencers parading the new lines of pre-workouts and protein shakes, she ponders over the commercialisation of fitness. “People are too focused on making fitness a job rather than learning the skills it takes,” says Tanya. Many fitness influencers have lost direction and are steering towards promotional content, rather than narrating their fitness journeys, which catches attention and gains them money but replicated content as such isn't long-lived. All social media profiles are slowly turning into online shops with Snapchat filters designed to sell sunglasses – but that’s just the beginning. Especially with all influencers just promoting what they’re paid for, disregarding their own beliefs on whether the product actually works for money - the influencer market seems quite fickle right now. If you base your entire content on trends as an influencer, you might be posing a threat to yourself as trends can end as soon as they begin. Similar to investment banking, journalism, customer service, and all the careers out there that require a certain skill set, fitness careers have some requirements too. “I think people forget that you have to put time and energy into social media to really make it something,” says Morgan. Building a niche Many influencers of late are adopting the all-inclusive approach where they post everything and anything and due to that, they experience major variations in their fan following. This technique isn’t really gathering a devoted set of followers as they are not really narrating any personal journey; instead, it’s a flood of overplayed content - which is why it's important to catch on to a niche and build on it with skills. “It’s all about building this idea of who you are and what you want to have an impact on and then making that a reality,” says Morgan. Before setting on fitness as a full-time career, it's important to realise whether this choice is something more than a simple job. You need to have something pushing you to carry on, a deeper passion or a long-term goal that sets you apart from the rest. Many people have begun to go down the influencer road but to remain relevant in this sea of people, it's important to have an idea of whom you’re trying to impact/influence as an influencer. Without that, the passion can fade away. Morgan believes in a touch of reality and helping people when it comes to fitness. “You have to please the people that contact you and get back in contact with them,” she says. “You have to provide something that’s of relevance which will be a positive impact on their life.” Getting back to the point of building real connections through social media, Morgan believes that is the way to go to build a solid fanbase.It's uncanny the impact you can have on people’s lives behind a screen. Social media has made its way as a platform where many a friendship or love began or rekindled. So, the conversation of social media being a negative space is arguable – considering its many positive impacts far beyond the fitness industry. “If social media was so negative, people wouldn’t be on it”, says Morgan. While the industry tends to be taken negatively, it almost entirely relies on your perspective when entering the platform and whom you choose to follow. If you scroll through your reels with insecurities and vulnerable feelings gripping you, it’s likely that’ll heighten but when you enter with a good mindset, social media can enhance that. Some influencers, including Tanya, have begun being a bit more vulnerable and open on their social media.Although she found it hard at first due to some negative comments she received and being labeled an attention seeker, the videographer sticked close to her roots and formed personal connections with people on the basis of her struggles. She believes in posting the whole journey, not just the smiles and happiness of it which is what makes social media a fickle world.But of course, the world of influencers comes with its own negative aspects. It deprives them of a normal life away from the screen and in the moment.“When I’m old, I want to have memories when I look back, not photos,” says Tanya. “My life is like a time stamp on every single day with spending time on my phone.”

Mum guilt and the juggle of mum life

Wed, 02 Apr 2025 22:28:35 GMT

It’s always there, lingering in the back of every mother's mind— “mum guilt.”

Most days, we feel it: the judgment we perceive as mums and as parents, the guilt for putting ourselves first, and the negative self-talk that creeps in.

We all experience the pressure :

Trying to keep as many balls in the air as possible
Racing around day after day
Meeting everyone else’s needs: school drop-offs, pick-ups, after-school activities—the list goes on.

Why I Make Time for the Gym

Despite the chaos, there’s one thing I do for myself every day:

I make the time to go to the gym and train .

That hour is my time to be selfish.

Don't get me wrong— I still feel guilty .

Sometimes I have to:

Wake my children early
Rush them out the door
—just to make it to class on time.

But the other option would be to put myself last .

And honestly— why should I ?

I Need This—For Me and for Them

It's simple:

I need it for my sanity .
I need to surround myself with others who are just like me—sometimes struggling with similar situations.

I’ve often heard comments like:

"You take the kids to the gym at 7am?"
"You have to wake them up just to go to the gym?"

And my answer is always: YES, I do.

Why? Because if I didn’t:

My needs, my health, my fitness, my goals would be pushed further and further down the endless list of things I’m trying to squeeze into a day.
(FYI: School days are short! )

A Better Version of Myself

I am a better version of myself when I spend one hour a day focusing on me.

And honestly— who doesn’t want to be a better version of themselves ?

Taking that time doesn’t make me a bad mum.

It makes me a happier, healthier, stronger mum —and that’s something my children benefit from too.

Ebooks To Help With Your Health

Wed, 02 Apr 2025 22:28:35 GMT

At Rebuild Health and Fitness , we're committed to making your journey to better health easier and more effective —whether it's through training guidance or nutrition support.

That’s why we offer a range of free eBooks to help you build strength, improve your health, and get practical nutrition advice.

8 Habits for Long-Term Health

To support your long-term health, we've created an eBook titled: "8 Habits to Help You Improve Your Health for the Long Term."

This guide outlines simple, sustainable habits that will help you feel better, perform better, and build a healthier lifestyle over time.

Recipe Books to Simplify Healthy Eating

We also offer several recipe books designed to make healthy eating as simple and delicious as possible!
Each recipe book includes:

Calorie and macronutrient breakdowns for every meal
Barcodes you can scan directly into MyFitnessPal for easy tracking
25 wholesome recipes in each book
Vegetarian and high-protein options
Recipes for every meal : breakfast, lunch, dinner, and snacks

Some recipe highlights include:

Protein Breakfast Roulade
Tofu Scramble
Chipotle Feta Tray Bake

Whether you're looking for a hearty breakfast, a nutritious lunch, a satisfying dinner, or a healthy snack, there’s something for everyone .

New eBooks Every Month

We release a new nutrition eBook each month as part of our "Rebuild Your Nutrition" series. Each eBook is in PDF format , making it easy to download, save, and access wherever you are.

Get Started Today!

Download the eBooks now, experiment with delicious recipes, and take the guesswork out of healthy eating. Your journey to better health has never been easier—or more delicious!

Useful Terms To Know When Starting On Your Fitness Journey

Wed, 02 Apr 2025 22:28:35 GMT

Starting out at the gym—especially a lively group fitness facility—can feel overwhelming . All the new terms being thrown around might seem baffling, even if you’ve been training for a while.

But fear not! We’re here to help you understand common gym lingo like double unders , macros , snatches , and jerks (and no, we're not talking about the coaches!).

Essential Gym Terms to Know

Macros

When it comes to nutrition, you'll often hear people talk about macros.
Macros (short for macronutrients ) are:

Carbohydrates
Proteins
Fats

Your daily calorie intake is broken down into these three groups. Remember:

Many foods contain a mix of macros (e.g., foods can have both protein and carbs).
If you’re just starting out, focus on your calorie intake and hitting your protein goals .

Coach James Batey says:
"The quantity of food you eat will dictate your size objectively; the quality of food you eat will dictate the way you feel subjectively."

Dead Hang

A dead hang is simply hanging from a bar without any body movement—just holding on with your hands.
Benefits : Strengthens your grip over time.

Toes-to-Bar

A gymnastics movement where you hang from the bar and kick your feet up to touch the bar.

If you’re starting at a strength and conditioning gym like Rebuild Health and Fitness (or following a CrossFit-style program), you'll likely encounter this movement.

Note : This is a milestone movement—don't expect to master it on your first try!

Kipping

Kipping is a swinging motion used when hanging from a bar to generate momentum.
It's used to:

Propel you into pull-ups , toes-to-bar , and muscle-ups .

Context :

It’s a contentious movement—some argue strict (no momentum) is better.
At Rebuild, we program both strict and kipping movements depending on the day's goal and workout volume.

Double Unders

Double unders are a type of jump rope movement where the rope passes under you twice per jump.

If you're still working on these, you’ll often be allowed to perform singles (standard jump rope) as a substitute.

Strict Press, Push Press, Push Jerk, and Split Jerk

These are four different overhead movements, often confused:

Strict Press : Pressing the barbell overhead without using your legs (pure upper body strength).
Push Press : A slight dip of the knees, then pressing the bar overhead while locking out arms and legs.
Push Jerk : Dip and drive up, then re-dip and catch the bar before standing up tall.
Split Jerk : Similar to a push jerk, but you split your feet when landing (one foot forward, one back).

Progressive Overload

Progressive overload is a scientific training principle crucial for getting results.
It involves:

Increasing load (weight)
Increasing repetitions
Adjusting tempo
Enhancing volume over time

This ensures consistent strength and performance improvements while maintaining proper technique.

If you’re not tracking your workouts, you’re not truly training—you’re just exercising.

By applying progressive overload, you build strength and achieve better adaptations with every training cycle.

Need More Guidance?

If you're new to the gym and want personalized help, consider personal training sessions with our world-class coaches.

�� Send us an email at: team@rebuildhealthandfitness.com

We’re here to help you feel confident, strong, and knowledgeable every step of the way!

Rebuild Now Stocks Trainaide - The Best Electrolyte Drink

Wed, 02 Apr 2025 22:28:35 GMT

It’s hot out there , people—and with the heat comes the risk of dehydration . Don’t let it affect your performance. Stay hydrated with Trainade .

The Story Behind Trainade

Trainade was born from a simple but powerful conversation between its co-founders:

“What can we do to help give our athletes a competitive edge? How can we make them 1% better?”

Spearheaded by Jordan Sullivan , also known as The Fight Dietitian , the Trainade team has worked with elite-level athletes for years. Their mission was clear: to provide athletes with supplements that are effective , scientifically backed , and safe .

They observed a troubling trend:

“It should come as no surprise that 95% of supplements you find in stores are largely useless, but they are marketed as the missing piece for your performance. That never sat well with us.”

Why Trainade?

Trainade was created to ensure that athletes have access to:

Banned substance-tested products
Simple and effective formulations
Scientifically backed ingredients
Supplements that genuinely improve performance

The focus is on helping athletes gain that crucial 1% edge without compromising health or integrity.

Get Trainade Today

We only stock products that we are genuinely passionate about, and Trainade is no exception.

You can now get Trainade in the gym, available in multiple delicious flavors —so you can stay hydrated and continue performing at your best, even in the heat.

Final Thought

When it comes to elite performance, every little edge matters. With Trainade, you're not just staying hydrated—you’re investing in better recovery, better performance, and a better you.

Tips and tricks to a healthy lifestyle during the silly season

Wed, 02 Apr 2025 22:28:35 GMT

While there’s a lot of buzz around the holiday "silly season," not many are discussing practical ways to make a real difference. The sheer length of the holidays can feel daunting, often making it harder to get back into a routine once the break is over.

Ultimately, it's about understanding what truly makes you happy . Letting yourself go completely may feel good in the moment, but by Monday morning, regret often sets in.

Managing Stress and Alcohol Consumption

As a collective, people don't always deal with stress very well—and that's often where alcohol enters the picture.

Alcohol can feel heavenly in the moment, acting as a social lubricant that amplifies connection, conversation, and liveliness. However, the toll it takes on your happiness later is significant.

“For guys especially, if you remove yourself from social situations with alcohol, you end up not seeing your friends anymore,”
— Sean Carroll , Rebuild Health and Fitness owner and certified coach

Start Your Mornings Right

Starting your mornings on a positive note can have a huge impact, especially if you know you have important plans for the day.

Simple habits can make a difference:

Soak up some sunlight
Make your bed early
Eat a healthy breakfast like porridge or a smoothie
Engage in a bit of training or physical activity
Do anything that makes you feel good physically and mentally

“Just do something in a day that your future self is going to thank you for,”
— James Batey , Rebuild Health and Fitness owner and coach

Smarter Alcohol Choices

When it comes to alcohol, what you drink matters more than you might think.

Instead of starting with heavy craft beers, opt for lighter choices like gin and tonic , which typically contain fewer calories. By doing so, you control your calorie intake for at least the first few drinks. Later, even if the evening escalates, you’ve already mitigated some of the damage.

“Of course, it’s not the perfect scenario either, but it’s a lot better than starting the day with a dozen craft beers,”
— Sean Carroll

Blend In Without Overdoing It

Often, it's the social environment that drives drinking habits. People naturally want to blend in.

The truth is, you can be just as happy with one drink in your hand without overindulging. There's no need to go all out to enjoy yourself. This way, your body and health won't suffer , and you’ll still feel socially satisfied .

Eating Smart During the Holidays

Even during Christmas feasts laden with roasted turkeys and rich desserts, it's possible to make healthier choices:

Choose leaner cuts of meat
Remove visible fats
Avoid red or processed cuts

It's crucial to prioritize high-nutrient foods throughout the holiday months so you feel energized rather than sluggish.

When hearty meals abound, aim to:

Ensure meals include protein
Control calorie intake where possible
Balance your week: If you have a big weekend coming up, keep your weekdays stable with healthier meals and habits.

Simple Trick: Use Smaller Plates

One small trick to cut down on calories during holiday meals: eat on smaller plates.

You can’t fit as much food on a small plate, and you're less likely to get up for multiple servings. As a result, you’ll feel full even though you’ve consumed less, helping you manage your intake without feeling deprived.

Final Thoughts

The holiday season doesn't have to derail your health and fitness goals. By making small, conscious choices around alcohol, food, and daily habits, you can enjoy the festivities while still setting yourself up for long-term success.

A little planning and mindfulness can go a long way toward ending the season feeling happy, healthy, and proud .

Some people want to believe they’re broken

Wed, 02 Apr 2025 22:28:35 GMT

Some people want to believe they’re broken Why?Because it answers things; it makes why they are not making progress easier. But the truth is, you’re not broken. I promise you, you’re not. You just haven’t found your way of doing things yet. Struggle with your nutrition? There is a way.Struggling to build muscle? There is a way.Don’t think you can ever change the way you think? You can, there is a way. We have helped 1000s of people do exactly what you want to do. You won’t regret starting, you’ll just regret not starting sooner.

DRAFT: Nature vs Nurture

Wed, 02 Apr 2025 22:28:35 GMT

On the recent podcast episode of Rebuild Health and Fitness, podcast guests and fitness power couple, Steve Cook and Morgan Rose Moroney discussed various topics including the nature vs. nurture debate when it comes to health and fitness. Nature vs. nurture Although hard work is important when it comes to personal fitness level, genetics also plays a major role. Steve discussed his natural acumen for strength training as a child, for instance how he could bench 225 pounds while only in Grade 6. “I loved being that strong kid,” he said. “Training is the realization of ones genetic potential,” Morgan added quoting Ross Edgely, an extreme adventurer. “Nurture isn’t spoken about as often as it should be,” she said. Morgan adds that although her parents have “great genetics in terms of sports and movement,” her training varied dramatically from them as she decided to go into gymnastics, a sport she declares she was decidedly not built for. “Its a combination of both, and they are just as important as the other,” she concluded. Genetics particularly play a role the more specialized you get into an area of fitness, Steve explained, citing examples of “Sherpas in Nepal,” and “Jamaicans and sprinting”. As you get closer and closer to “that peak, genetics are going to play a role.” Everyone who goes to the Olympics is working hard, but some people have that genetic advantage, Steve said, giving Micheal Phelps as a great example of someone who has a swimmers body. “You don’t see many 5’10 dudes in the NBA for a reason.” Maintenance “Its so much easier to stay in shape than to get in shape,” Steve says, discussing maintenance volume. Even while traveling just 30-45 minutes of “solid work” can be enough for maintaining muscle mass/ flexibility. “If you’re a runner or a gymnast you have that muscle memory,” he adds. Podcast host … also adds that he has personally observed people who used to be athletes who haven’t “lifted in years,” and within “2-3 weeks are shifting phenomenal amounts of weight.” Tips for parents “Getting kids into”, either gymnastics, body weight exercises, soccer, AFL, rugby, flexibility and mobility is what Steve recommends for parents “looking to create the perfect athlete,” like his father. Important considerations Steve discussed how until recently he thought that lifting weights stunting children’s growth was a myth, until he heard the contrary from Andrew Hubermann, a neuroscientists, podcast. “Most of the research looks away from that,” podcast host …, contradicts, “what’s the detriment, I reckon there’s more positive,” he adds. Moving on to the topic of gymnastics and delayed puberty, Steve said that he thinks that is because of the low body fat percentage in gymnasts, “They do so much volume, I just don’t think that their energy needs are being met,” podcast host adds. “We used to pack 3 lunchboxes”, Morgan adds. Despite this, “I was so small when I was in gymnastics,” Morgan said, until she hit puberty when she was around 17/18- when she stopped her gymnastics training. “I had not grown from 12-17,” she said. Main Takeaways Both genetics and hard work play an important role when it comes to peoples fitness levels. When it comes to higher levels of training in particular genetic and evolutionary advantages are what can set some apart from others. Maintaining muscle mass and flexibility is relatively easy compared to building it up, however it can also be lost quite easily. When it comes to children, sports and general exercise is very important, however especially for children who are training to become athletes there are some debates to keep in mind such as whether or not lifting weights stunts growth, and the impacts that gymnastics training has on puberty.

Eccentric And Concentric Movements - What They Are And How They Lead To Gains

Wed, 02 Apr 2025 22:28:35 GMT

If you're looking to build strength and muscle mass, you may have heard about eccentric and concentric muscle contractions. These two types of movements are essential for building muscle and improving overall fitness .

What Are Concentric Movements?

Concentric movements occur when a muscle shortens as it contracts.

Examples of concentric movements include:

Pulling yourself up during a pull-up
The upward phase of a squat
The curling phase of a bicep curl
The pressing phase of a push-up

During these actions, the muscle fibres shorten as they generate force to move the body or an object.

What Are Eccentric Movements?

Eccentric movements occur when a muscle lengthens while under tension.

Examples of eccentric movements include:

Lowering yourself down from a pull-up
The downward phase of a squat
The lowering phase of a bicep curl
The lowering phase of a push-up

In these movements, the muscle is still contracting but is being stretched at the same time, often controlling the descent of the body or weight.

Why Are Eccentric Movements So Important?

While both types of movements are crucial, eccentric contractions are particularly powerful for muscle growth because:

They cause more muscle damage (microtrauma) than concentric movements.
They involve greater force production , creating more tension within the muscle fibres.
Microtrauma triggers the body’s repair process, leading to stronger, larger muscle fibres.
They require less energy than concentric movements, allowing you to perform more repetitions or handle heavier weights during the eccentric phase.

This controlled muscle damage is actually beneficial —it prompts the body to rebuild stronger and bigger muscles, leading to greater gains in strength and size over time.

Maximising Your Training Results

To maximise strength and muscle mass gains, it’s important to incorporate both eccentric and concentric movements into your training routine.

By strategically training both phases:

You take full advantage of the muscle-building potential of each type of contraction.
You ensure a more balanced and effective workout program.
You can achieve your fitness goals more efficiently and safely .

Building strength and muscle mass isn't just about lifting heavy—it's about understanding how your muscles work and strategically training both eccentric and concentric contractions.

By doing so, you’ll set yourself up for greater strength , muscle hypertrophy , and long-term success in your fitness journey.

DRAFT: Use of Cold Therapy

Wed, 02 Apr 2025 22:28:35 GMT

In recent years, the use of cold therapy for recovery has gained popularity among athletes, fitness enthusiasts, and health-conscious individuals. One popular form of cold therapy is Nurecover ice baths, which involve immersing the body in icy water for a short period of time. But what exactly are Nurecover ice baths, and why are they beneficial for recovery? In this blog post, we will explore the science behind Nurecover ice baths and uncover the many benefits they offer.What are Nurecover Ice Baths?Nurecover ice baths are a type of cold therapy that involves immersing the body in icy water to promote recovery and aid in muscle repair. The water is typically maintained at a temperature of around 40 to 50 degrees Fahrenheit (4 to 10 degrees Celsius), and the recommended duration for an ice bath session is usually between 10 to 20 minutes. Nurecover ice baths are named after the company 'Nurecover,' which specializes in providing ice bath products and equipment.How Do Nurecover Ice Baths Work?Nurecover ice baths work through a process called cold-induced vasoconstriction. When the body is exposed to cold temperatures, the blood vessels constrict, reducing blood flow to the muscles and surrounding tissues. This constriction helps to reduce inflammation, swelling, and muscle soreness caused by intense exercise or physical activity.As the body warms up after the ice bath, blood vessels dilate, allowing fresh oxygenated blood to rush back into the muscles, which helps in the removal of waste products and enhances the delivery of nutrients, promoting muscle recovery and repair.Benefits of Nurecover Ice Baths:Reduces Inflammation and Muscle Soreness: Intense exercise or physical activity can cause muscle inflammation and soreness. Nurecover ice baths can help to reduce inflammation and ease muscle soreness by constricting blood vessels, thereby reducing the influx of inflammatory markers and promoting faster recovery.Enhances Muscle Recovery: Nurecover ice baths promote muscle recovery by increasing blood flow to the muscles after the cold-induced vasoconstriction. This increased blood flow brings in fresh oxygen and nutrients while removing waste products, which can aid in muscle repair and regeneration.Speeds Up Injury Recovery: Cold therapy has long been used in the management of acute injuries, such as sprains or strains. Nurecover ice baths can help to reduce swelling and inflammation associated with injuries, which can promote faster healing and recovery.Improves Sleep and Reduces Fatigue: Nurecover ice baths have been reported to improve sleep quality and reduce fatigue. Cold therapy helps to activate the body's parasympathetic nervous system, which promotes relaxation and restorative sleep, leading to better overall recovery and performance.Enhances Performance: Regular use of Nurecover ice baths may help improve performance by reducing muscle soreness and inflammation, promoting faster recovery, and allowing athletes and fitness enthusiasts to train harder and more frequently.In conclusion, Nurecover ice baths can be a beneficial tool for recovery in athletes, fitness enthusiasts, and anyone seeking to optimise their performance and well-being. Through the process of cold-induced vasoconstriction, Nurecover ice baths help reduce inflammation, muscle soreness, and promote muscle recovery. Incorporating Nurecover ice baths into your recovery routine may help you bounce back faster from intense exercise, injuries, and improve overall performance. However, it's essential to consult with a healthcare professional before incorporating cold therapy into your routine, especially if you have any underlying health conditions. So, take the plunge into the world of Nurecover ice baths and experience the benefits of unlocking the power of cold.

DRAFT: Use of Cold Therapy

Wed, 02 Apr 2025 22:28:35 GMT

How To Reduce DOMS (Delayed Onset Muscle Soreness)

Wed, 02 Apr 2025 22:28:35 GMT

Imagine this: you've just had an intense workout session. The next morning, your muscles ache with a vengeance. This sensation is none other than Delayed Onset Muscle Soreness (DOMS) , a phenomenon familiar to many athletes and fitness enthusiasts.

But what exactly is DOMS, how does it occur, and how can you alleviate it while understanding its underlying physiological effects? Let’s delve into the science behind DOMS and explore effective strategies for relief.

The Science Behind DOMS

DOMS is characterized by muscular pain, stiffness, and tenderness that emerges hours to days after engaging in unaccustomed or high-intensity exercise. While the exact mechanism isn't fully understood, researchers believe it’s a multifaceted process involving:

Microscopic muscle damage
Inflammation
A complex interplay of cellular responses

Eccentric (lengthening) muscle contractions are often the primary culprit. This type of contraction causes microscopic tears in the muscle fibers, leading to inflammation and the release of inflammatory markers like prostaglandins.

Additionally, small disruptions in the connective tissue surrounding muscle fibers trigger pain receptors, intensifying the perception of soreness. However, this damage isn't necessarily harmful—it's a natural part of the muscle remodeling process , ultimately leading to adaptation and muscle growth .

Distinguishing Sensation from Physiology

Understanding DOMS involves differentiating between the sensation of soreness and the physiological effects at play.

Sensation : The soreness often feels like a dull, aching pain that peaks within 24 to 48 hours post-exercise and gradually diminishes. It’s typically localized to the exercised muscles and can make movement uncomfortable.
Physiology : The microscopic muscle damage and subsequent inflammation trigger adaptive responses. Muscle fibers repair and remodel, becoming stronger over time. Thus, the soreness serves as a reminder that the body is adapting to the stress it experienced.

Alleviating DOMS Through Sports Science

While completely preventing DOMS is challenging, several evidence-based strategies can help alleviate its intensity and duration:

Active Recovery : Engage in light, low-intensity exercise to enhance blood flow, aiding the removal of waste products and promoting healing.
Foam Rolling and Massage : These techniques help reduce muscle tension, improve circulation, and alleviate discomfort.
Hydration and Nutrition : Staying well-hydrated and consuming nutrient-rich foods, especially those high in antioxidants and anti-inflammatory properties, supports recovery.
Contrast Baths : Alternating between hot and cold water immersion can enhance circulation and reduce inflammation.
Stretching : Gentle stretching may alleviate muscle tightness and improve flexibility, though it should be approached cautiously.
Over-the-Counter Pain Relievers : NSAIDs can provide temporary relief but should be used sparingly and under medical supervision.
Progressive Training : Gradually increasing exercise intensity and volume allows the body to adapt more effectively, minimizing DOMS severity.
Quality Sleep : Adequate sleep is essential to support the body's natural healing and recovery processes.

Embracing DOMS: A Sign of Progress

DOMS is a testament to the body's remarkable ability to adapt and grow stronger. While the soreness might be uncomfortable, it's important to embrace it as a sign of progress.

By understanding the science behind DOMS and employing smart recovery strategies, you can navigate post-exercise discomfort effectively while reaping the rewards of your hard work in the gym.

At Rebuild Health and Fitness , we emphasize that knowledge is power . Informed decisions empower athletes to achieve their goals while respecting their body's natural responses.

Stay committed, stay informed, and remember: DOMS is a temporary reminder of your dedication to becoming the best version of yourself .

Tips For Muscle Building And Fat Loss

Wed, 02 Apr 2025 22:28:35 GMT

1. Strength Training
Compound Exercises: Focus on multi-joint movements like squats, deadlifts, bench presses, and pull-ups. These exercises engage multiple muscle groups, making them efficient for overall muscle growth.
Progressive Overload: Continuously challenge your muscles by gradually increasing the weights or resistance you use. This encourages your body to adapt and grow stronger over time.

2. Optimal Nutrition
Protein Intake: Consume enough protein to support muscle repair and growth—aim for 1.6 to 2.2 grams of protein per kilogram of body weight each day.
Balanced Diet: Include a healthy balance of carbohydrates and fats to fuel your workouts and aid recovery.
Timing: Distribute protein-rich meals and snacks evenly throughout the day, especially around workouts, to maximize muscle protein synthesis.

3. Adequate Rest and Recovery
Sleep: Quality sleep is essential for muscle repair. Aim for 7–9 hours per night to optimize recovery and performance.
Rest Days: Schedule rest days to prevent overtraining. Your muscles need time to recover and grow.

4. Stay Hydrated
Water supports muscle function and recovery. Aim to drink 3–4 liters of water per day, adjusting based on your activity level and climate.

5. Consistency and Patience
Building muscle is a long-term game. Stay consistent with your training and nutrition, and be patient—progress takes time.

6. Mind-Muscle Connection
Be intentional during your workouts. Focus on the targeted muscle group and concentrate on the contraction during each rep to enhance muscle activation and effectiveness.

7. Variety in Workouts
Change your workout routine regularly to avoid plateaus and keep your muscles challenged in new ways. Variety helps stimulate growth and maintain motivation.

8. Supplementation (If Necessary)
Creatine: May improve muscle mass and performance during high-intensity workouts.
Protein Supplements: Helpful for reaching your daily protein goals, particularly when whole foods aren’t enough.

9. Consult a Professional
Working with a certified fitness trainer or nutritionist can provide personalized guidance based on your body type, goals, and experience level.

10. Monitor Progress
Track your workouts, weights, and body measurements. Regular check-ins help you make informed adjustments to your program for better results.

11. Avoid Overtraining
Too much training without enough recovery can hinder growth and increase your risk of injury. Listen to your body and prioritize rest when needed.

12. Healthy Lifestyle Choices
Limit Alcohol: Excessive alcohol can interfere with muscle recovery.
Manage Stress: Chronic stress can sabotage muscle growth. Incorporate practices like meditation, breathing exercises, or yoga to help manage it.

13. Post-Workout Nutrition
Consume a balanced meal or snack containing both protein and carbs within an hour after training. This supports recovery and replenishes glycogen stores.

14. Warm-Up and Cool-Down
Always begin workouts with a proper warm-up to prep your muscles and end with a cool-down to aid recovery and prevent injury.

15. Form and Technique
Prioritize good form and technique over lifting heavy weights. Proper form ensures safety and effectively targets the intended muscle groups.

By integrating these tips into your routine, you can optimize your efforts toward building muscle mass while supporting your overall health and well-being. Remember, consistency and dedication are the keys to success.

5 Quick Tips For Living A Healthier Lifestyle

Wed, 02 Apr 2025 22:28:35 GMT

It can be confusing with all the misinformation out there. Are carbs bad? Or only after 7 p.m.? Should you drink 4 liters of water a day (and pee all the time)? Fats—apparently there are good and bad ones, but who even knows, right? It's so much information, and it can be overwhelming. But if you don't know where to start, don't get bogged down in the minutiae

Prioritise Quality Sleep: Aim for 7–9 hours of sleep each night to allow your body to recover and function optimally. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and free from distractions.

Stay Hydrated: Drinking enough water is crucial for overall health. Aim for at least 8 glasses (64 ounces) of water per day. Carry a water bottle with you as a reminder to stay hydrated, and try to incorporate water-rich foods like fruits and vegetables into your diet.

Balanced Nutrition with Protein: Ensure your diet includes a good balance of macronutrients, especially protein. Protein is essential for muscle repair and growth, and it helps keep you feeling full longer. Include sources like lean meats, fish, eggs, beans, and nuts in your meals.

Regular Physical Activity: Incorporate a mix of cardiovascular exercises, strength training, and flexibility exercises into your routine. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with muscle-strengthening activities on two or more days per week.

Mindful Eating and Portion Control: Pay attention to your hunger and fullness cues to avoid overeating. Practice mindful eating by savoring each bite, eating slowly, and avoiding distractions like screens during meals. Use smaller plates and bowls to help manage portion sizes.

Remember, consistency is key, and small, sustainable changes can lead to significant long-term results. Feel free to reach out if you have any questions or need further support on your health journey.

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