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

Caitlyn Davey • July 8, 2025

 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.'   

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

February 16, 2026
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

January 19, 2026
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.

Join Rebuild Wynnum's Taster Day

November 24, 2025
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.
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