In todays day and age fitness and health have become more of a priority to a majority of the population (PRAISE THE LORD haha). It seems like everyone you meet will be a member of a gym, bootcamp or be seeing a personal trainer. Today I want to break down the pros of a variety of different gyms/training facilities and give you my recommendation on what person would suit the space the best. NOTE: I will not be pointing out the negatives of any of these spaces because if you'

Ahhhhhh yes: squats. Almost every person who walks into a gym will do some form a squats. It's one of the biggest moves you can do in the gym. It feels good when your legs burn or you hit a PB or your just crushing weight. However the question I pose about a lot of movements is: why? NOT why are you doing squats, but instead: Why are doing squats a certain way? What's the thought process? More importantly, what are you trying to achieve? Let me preface this by saying squa

The final 2 episodes of the Triathlon Prep Series (for now....) are the morning of the tri and the day following the tri. Episode 5 of the Back Yourself Triathlon Pre Series is the morning of the race! It's a brief little video....more so so I didn't wake anyone up when filming, where I touch on my morning routine before heading to the race and what my goals were. In hindsight it's amusing to watch this video and know how the next 2hrs played out but you'll hear all about t

Episode 4 of the Back Yourself Fitness Triathlon Prep Series looks back at week 7 of training (the week before the tri). Week 5 was programmed so the back end of the week was the highest intensity training with the program now shifting into deload before the race. MONDAY: remedial massage & mobility TUESDAY: mobility & 30km bike WEDNESDAY: 750m swim time trial & upper body THURSDAY: rest & glutes/deadlifts FRIDAY: upper & 5km run SATURDAY: rest SUNDAY: swim intervals (100m 3

The Back Yourself Triathlon Prep Series is back and in episode 2 I'm breaking down week 5 of my training program. Week 5 was aimed at increasing the intensity on the triathlon specific movements. It saw the first "brick" workout plus I added in back to back triathlon training days and looked at time trials. WEEK 4 SUNDAY: 30km Bike & 500m open water swim WEEK 5 MONDAY: HIIT (get in, get out) & upper body recovery TUESDAY: Deadlifts (low weight and slow move) & 10km bike i

This is the first episode in the Back Yourself Triathlon Prep Series. this will be a short video series over the coming weeks documenting my preparation for the Byron Bay Sprint Tri. It'll cover programming, training, nutrition, recovery, day before, day of and day after. If you're interested to know more about the programming side of things feel free to get in touch via any of our social media accounts. Episode 1: The hows and whys of the preparation for my first ever sprin

Does this image look appealing? I wouldn't have thought so.... As the old saying goes: walk before you can run. This same motto needs to be applied with your gym work. Now, let's be a little more specific than that. The big moves - compound moves (bench, squat, deadlift, overhead press, bent over row etc) is where a lot of ego lifting happens. If you're wondering what "ego lifting", it's essentially lifting with your d*ck, not your actual ability. Ego lifting will tend to

Strength and Movement is a group training environment which focuses on three things: Getting stronger, moving better, and a supportive community. The sessions are a hybrid between 1on1 personal training, and a boot camp style workout. Instead, the sessions are limited to 8 people which means that each person is coached through the proper technique of each exercise whilst still being part of a group dynamic. These sessions are designed with particular emphasis being on a compo

Exciting news from us here at Back Yourself Fitness: we will be partnering up with fre.as.a.com to help our audience take steps forward with the cooking, meal planning and preparation of their food. Would you like to: Feel better planned regarding your meals, know what you're going to eat and know you have what you need to make it Reduce the amount of food you waste each week Make fewer decisions about what you and your family are going to eat and know everyone is fuelling th

2021 has seen some changes in the Back Yourself Fitness facility. One of those changes has been the introduction of AJK Fitness! We're pleased to have Andrew come on board and he will be operating both his groups and PTs from Back Yourself. Here's a little about Andrew: I’m originally from Cronulla, NSW and I have always been athletic. Growing up, I had a hand in all sports and always will to try new things and to push myself to the limit. One sport that stuck with me was s

In an age where social media has become the most powerful tool for marketing, the health and fitness industry has used social media to target its audience. Be it a large corporate gym, a small box gym, a park personal trainer or even someone going to the gym by themselves, social media posts happen every second. Back Yourself Fitness is included in those groups. We post information about upcoming events (e.g. challenges or fundraisers) but mainly post about our clients moving

As we are all aware COVID-19 is affecting more and more people's lives each day. This includes people who have contracted the virus, people whose work has been affected or living arrangements becoming more restricted. Unfortunately for us this has affected the Back Yourself studios. For the foreseeable future both Aspley and Bracken Ridge studios are closed in line with the new government regulations. WHAT DOES THIS MEAN? Just because we can't use the studios doesn't mean we

Hard to believe we're already talking about 2018 coming to and end but here we are! It's coming into one of busiest times of year so I thought we'd touch base and let everyone know what's coming up: NOW: New merch is here! Everyone who ordered their new training gear, it's here and ready for ya. We do have more stock in both gyms but we have limited sizes. If you're interested get in touch with us! END OF SEPTEMBER: We're currently in the middle of The Back Yourself Elite

5 weeks ago I decided to change the way I ate. Not diet, but change my eating routine. I must stress I did not change the food I was eating (I was eating reasonably clean anyways) but I changed the time fame I was consuming my calories. My aim was to still consume my 3000+ calories per day however I was aiming to only eat in an 8hr window. Planned my window out and it was roughly going to be between 8.30-4.30 then I would go into a 16hr fast. I wasn't doing this 7 days a

The 3rd Back Yourself Elite is in the books and it's fair to say everyone had a great time and pushed themselves harder than they thought they could. Over 5 weeks we had 8 events all designed to test all aspects of the competitors fitness. The final leader board looked like this: ELITE DIVISION: 1ST - TAYLOR 78PTS 2ND - LACHY 73PTS 3RD - TIM 65PTS DIVISION 1: 1ST - JASON 64PTS 2ND - ALEX 59PTS 3RD - SHEAMUS 56PTS 4TH - WENDY 51PTS 5TH - DEAN 44PTS 6TH - JEN 38PTS 6TH - DAVI

7 days ago I began intermittent fasting. Not because I had to drastically changed my weight or body composition but more so to see the affects that it would have on my training, body comp and overall day to day energy. Granted it has only been 7 days however there are still changes I have noticed; some good and some bad, but it is still only early days. I thought I'd share the pros and cons that I've experienced so far so that you can get more of an insight of what intermi

It's no secret that there is no "one size fits all" eating plan. In fact, finding an eating routine that works for you is one of the biggest challenged you'll come across. At Back Yourself Fitness we DO NOT prescribe eating plans because not only is every single person different but is an eating plan something you can maintain for the rest of your life? No. By making sustainable changes to your eating habits you will not have to worry about coming off your eating plan becau