Move and Function

Move and Function Hi, I'm Trevor I'm in my 13th year of helping People get Stronger and Functional and Moving Pain Free

Qualified trainer with 12 years experience offering 1:1 Coaching, Small Group PT and 12 Week Challenges.

This is Petie. 🙌This morning, after our session, I gifted Petie a .supplementmart — not because it was her birthday, not...
08/06/2026

This is Petie. 🙌

This morning, after our session, I gifted Petie a .supplementmart — not because it was her birthday, not because she hit a PB, but because she made a decision.

A real one.

Petie committed to 3 training sessions a week. She booked in with a dietitian to get her nutrition dialled in. And she made a conscious choice to stop putting herself last and start investing in her health, her energy, and her life.

That kind of decision deserves to be celebrated.

She is not chasing a number on a scale. She is building something better — a stronger body, more energy for the people she loves, and a healthier relationship with how she moves and fuels herself.

To every woman reading this who has been thinking about making that same decision — this is your sign.

You do not need to have it all figured out. You just need to start.

Petie started. And she is already showing up and doing the work. 💪

So proud of you, Petie. This is just the beginning. 🔥

Want to start your own journey?

DM let’s chat.

Trev 💪🏽

.supplementmart .windsor

07/06/2026

Stop training your core like it’s 1999.

Endless crunches and sit-ups might make you feel a burn, but they aren’t building the kind of core strength you actually need for lifting, running, or everyday life.

Your core is designed to do three main things:
1️⃣ Transfer power between your upper and lower body.
2️⃣ Resist unwanted movement (anti-rotation and anti-extension) to protect your spine.
3️⃣ Stabilize your pelvis when your limbs are moving.

If you want a bulletproof lower back and real functional strength, try this circuit:

🔥 Standing Landmine Russian Twists (3 x 10 per side)
Builds rotational power and forces your core to decelerate the weight.

🔥 Standing Banded Pallof Press with Plates (3 x 10-12 per side)
The ultimate anti-rotation exercise. The plates add chaotic resistance, forcing your deep core stabilizers to work overtime to keep your spine safe.

🔥 Incline Bench Leg Raises (3 x 12-15)
Teaches you how to control your pelvis and lower abs without dumping the stress into your lower back.

Train your core for function, and the aesthetics will follow.

Save this for your next lower body or full body day. 📌

Share it with a training partner who is still doing 100 crunches a day. 🤝

Trev

07/06/2026

This is why we train. Not just for the gym, but for the weekend.

The boys and I finally got the new mountain bikes out for their first official ride. There is nothing quite like watching your kids help pack the Ute, knowing they are just as excited for the adventure as you are.

It wasn’t about going fast or hitting the hardest trails. It was about getting out, moving, and building a core memory together.

The 10-year-old absolutely crushed it on the ride today. The 8-year-old is already asking when it’s his turn to hit the big tracks. Next ride will be off road.

If you’re a dad, you know — these are the days that matter most.

Get out. Move. Function. Live.

Who are you taking on your next weekend adventure? 👇

Trev

06/06/2026

It’s rarely about the mirror anymore.

When you see a dad in the gym at 5:30 AM, or training in his garage after the kids have finally gone to sleep… he’s not usually chasing abs.

He’s chasing sanity.

Fatherhood is the greatest job in the world, but it carries a heavy, silent weight. The stress of providing, the lack of sleep, the constant demands, the feeling of putting yourself last every single day.

If you don’t have an outlet for that pressure, it leaks out. It turns into a short temper. It turns into being physically present but mentally absent. It turns into exhaustion.

The barbell is the pressure valve.

An hour of moving heavy weight builds the physical strength to carry the load, but more importantly, it builds the mental resilience to handle the chaos.

You leave the gym a calmer, more patient, more present father.

Going to the gym is not taking time away from your family. It is investing in the version of yourself they deserve to come home to.

If you’re a dad carrying a lot right now… pick up the weights. Not just for you, but for them.

Share this with a dad who needs to hear it. 🤝

Save this as a reminder for the days you don’t feel like training. 📌

06/06/2026

Normal kettlebell swings are great. Banded kettlebell swings are a cheat code for explosive power. ⚡️

When you add a resistance band, you are using something called accommodating resistance.

Here is why I personally use them to train power:

1. Maximum Acceleration: With a normal swing, the kettlebell gets lighter at the top due to momentum. With a band, the tension increases the higher you swing. You are forced to drive your hips aggressively through the entire range of motion.

2. Overspeed Eccentric: The band physically pulls the kettlebell back down between your legs faster than gravity. This loads your hamstrings and glutes rapidly (the stretch-shortening cycle), forcing you to absorb force and explode back up.

3. Bulletproof Posterior Chain: It trains your body to produce and absorb high levels of force, which is exactly what keeps runners and athletes injury-free.

How to do it:
Keep the kettlebell weight Heavy to moderate. The goal here is SPEED and POWER, not a 1RM grind.
Aim for 5 sets of 5–8 fast, violent reps.

Save this setup to try on your next lower body day. 📌

Share it with a training partner who needs to upgrade their swings. 🤝

Trev ***y

05/06/2026

Sitting at a desk all day turns your hamstrings to stone and your lower back to glass.

And doing static toe-touches for 30 seconds isn’t going to fix it.

If you want to actually improve your flexibility, mobility, and strength in your posterior chain, you need to load the tissue. Here is the exact progression I use to unlock tight hamstrings and bulletproof the spine:

🟢 LEVEL 1: Bodyweight Elephant Walks
Great for beginners. Keep your hands on the floor (or a yoga block) and alternate locking out each knee. This improves raw flexibility and gets the tissue moving.
(Aim for: 2 sets of 20 reps per leg)

🟡 LEVEL 2: Banded Elephant Walks
Adding the band forces your hamstring to contract against resistance while it lengthens. This builds active tension and stability.
(Aim for: 2 sets of 15 reps per leg)

🔴 LEVEL 3: Weighted Jefferson Curl
The holy grail of spinal and hamstring mobility. We are intentionally rolling through the spine (flexion) under a light load to build control, awareness, and durability. Start very light.
(Aim for: 3 sets of 8 slow, controlled reps)

When to use this:
🔥 As a warm-up before lifting or running.
🛠️ As a standalone mobility session on rest days.
🏢 To undo the damage of sitting at a desk for 8 hours.

Stop stretching passively. Start moving actively.

Save this progression for your next gym session or work break. 📌

Share it with a desk worker who is always complaining about their lower back. 🤝

Trev

05/06/2026

I used to think being sore, stiff, and banged up was just part of the process.

If I couldn’t walk down the stairs the next day — it was a good session.

I was wrong.

Muscle soreness is NOT an indicator of progress.

Soreness simply means your body encountered something new — a new exercise, a new range of motion, or a spike in volume. As your body adapts, the soreness fades. That is not a bad sign. That is literally the point of training.

The only real indicator of progress is Progressive Overload.

Are you lifting more weight than you were 4 weeks ago?
Are you doing more reps with the same weight?
Are you controlling the movement better?
Are you moving through a deeper range of motion?

If yes — you are growing. Even if you feel completely fine the next day.

Stop chasing the pain. Start chasing the numbers. 📈

Save this for your next session. Share it with someone who still thinks they need to be wrecked to make progress. 🤝

Trev

05/06/2026

At 19, I wanted to take my own life. I just didn’t know how.

I’m 47 now. And I am so damn glad I didn’t.

I grew up in an era where men didn’t talk about their feelings. You were told to be strong. Don’t cry. Just get on with it.

So you bury it.

You carry the weight of being a man, a provider, a dad, and you fight those battles silently. Nobody sees it. Nobody asks. And you never tell anyone.

For me, the gym became my anchor. Training didn’t just build my body — it forced me to become aware of how I was feeling and gave me the strength to actually do something about it.

Strength isn’t just how much you can lift. True strength is having the courage to admit when the weight is too heavy to carry alone.

To every dad reading this — your kids need you here. Not perfect. Just here.

If you are a man reading this and you are in the dark right now, I need you to hear what I wish someone told me at 19:

How you’re feeling and what you’re going through is not forever.

Keep showing up. Keep moving. Keep talking.

June is Men’s Mental Health Awareness Month. Check on your mates today. 🤝

05/06/2026

Stop doing random core exercises hoping your lower back pain will magically disappear. 🛑

Your lower back doesn’t just need stretching. It needs a complete system of strength, stability, and control.

This is the exact 4-step protocol I use with my clients to bulletproof their lower back and core.

Here is the system:

1️⃣ Good Mornings (Posterior Chain)
Builds raw strength in your spinal erectors, glutes, and hamstrings so your back can handle load.

2️⃣ Side Lying Hip Abduction (Glute Medius)
The most neglected muscle for lower back stability. If your glute med is weak, your lower back takes all the impact.

3️⃣ Swiss Ball Stir the Pots (Anti-Rotation)
Deep core stability. This teaches your trunk to resist unwanted movement, protecting your spine.

4️⃣ Swiss Ball Plank (Full Core Bracing)
The foundation. If you can’t brace your core on an unstable surface, your spine is vulnerable.

The Prescription:
Try 3 sets of 10-12 reps (or 30-second holds for the plank) on your next training day.

📌 Save this protocol. Stop guessing and start building a body you can trust.

Trev

03/06/2026

🤷🏽‍♂️ Skinny Fat is not the end goal

Trev

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142 Newmarket Road, Windsor
Brisbane City, QLD
4030

Telephone

+61415650834

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