Fit At 50+

Fit At 50+ INSTAGRAM - fit.at.50plus

After 15 years in the fitness industry this coming Thursday will officially be me last day on the gym floor as a PT.I ha...
13/04/2026

After 15 years in the fitness industry this coming Thursday will officially be me last day on the gym floor as a PT.
I have been deliberating this move for the past 8 months since returning from Europe and now I feel the time is right for a change.
I have so much to thank this industry for. It got me through a tough stage in my personal life and helped me use that experience to help others improve their heath and mental wellbeing.
I have met some amazing people, whether that be other trainers,clients or gym members,many of whom have now become good friends.
Most importantly it is how i met my wife and how we as a couple have managed to buy and renovate an amazing home and build a wonderful life in Australia together.
I want to thank anyone who has trained with me in the past, whether that be in the gym or at bootcamp, thank you for your support , especially my long term clients some of who have been with me since 2011.
Special mentions also to Pete Henderson for giving me my first break in the industy, PT-ing out of his gym Club One Fitness and also to Alissa for the opportunity for Zuzana and Myself to join the World Gym Team 11 years ago which has been like a second home since then.

Once Again, Thank you for all the support over the years, Much love Al

● Are you over 50 years old?● Are you willing to pull out all the stops for 10 weeks and make a real change to your phys...
29/09/2025

● Are you over 50 years old?
● Are you willing to pull out all the stops for 10 weeks and make a real change to your physique, fitness and overall health.
● Would you like to win $1000??

If you answered yes, then read on....

I'm looking for 20 people to take part in this next challenge starting 2 weeks today on Monday 13th of OCTOBER.

Winner will be Announced on 23rd December.

All participants MUST BE OVER 50 at the start of the challenge.
As it is an online challenge you can be based absolutely anywhere.

Whats included.

1. Initial Phone Consult
2. 4 Day Resistance Training Plan
3. Personalized Macro Split for fat loss
4. PDF Booklet - How to track Calories on Myfitnesspal.
5. Weekly Check in
6. Cash prize for winner

COST - $500 upfront for the 10 weeks.

To Sign Up Message me on Instagram, facebook or by email [email protected] for all the details and to secure your spot

●Prize of $1000 is conditional to 20 participants signing up.
●If we only get 10 sign up if will be $500.

Winner will be worked out on % body weight lost and in the interest of fairness, all week 1 and week 10 weigh ins will need to be videoed.

51 this month🙈.... so from experience i know how important these basics are....RESISTANCE TRAINING :Aim to train 2-3 ti...
08/09/2025

51 this month🙈.... so from experience i know how important these basics are....

RESISTANCE TRAINING :
Aim to train 2-3 times a week using exercises like squats, lunges, deadlifts, pulls and presses.
CARDIO:
Aim for 150 minutes of moderate activity (like walking or biking) or 75 minutes of vigorous activity per week, spread across multiple days.
PRIORITISE FORM: Focus on proper technique rather than lifting heavy weights to avoid injury.
START SLOWLY: Begin with smaller, achievable goals to build momentum and consistency.
STICK TO THE PLAN: Get a workout schedule that is personalized for you and follow it!
LISTEN TO YOUR BODY: Stop exercising if you feel pain and ensure adequate rest between sets. If ypu need an extra rest day... take it
CONSISTENCY IS THE KEY: Regular training is key to maintaining fitness and overall health as you get older so stay on track.

Need any help?
Message me for a free consultation and lets get you on track....

Tip 3 for Holidays/Vacation....Stock up on snacks High in Protein.For someone like myself who is on around 210g of Prot...
02/07/2025

Tip 3 for Holidays/Vacation....
Stock up on snacks High in Protein.
For someone like myself who is on around 210g of Protein per day.... hitting that amount via 3 main meals is pretty hard and buying a big tub of protein is just not always viable.... but the good thing is there is an abundance of high protein snacks out there in every supermarket.
Just aim for ones around 20g of protein with low to moderate carb and fat amounts.
This can help add 40 to 60g depending on how many you have to your daily intake.

Another tip while you away on holiday....KEEP THE STEP COUNT UP....I have been averaging 13000 a day whilst we have been...
01/07/2025

Another tip while you away on holiday....
KEEP THE STEP COUNT UP....
I have been averaging 13000 a day whilst we have been away.
If you can walk there, walk... take in the sights, the sounds, breathe in the fresh air and make the most of your new surroundings

Back in Europe for 5 weeks and being a person who is very used to having a routine and schedule i find it helps if i out...
01/07/2025

Back in Europe for 5 weeks and being a person who is very used to having a routine and schedule i find it helps if i outline a basic structure for when i am away.
I don't expect to train 5 days a week as we are on day trips, at weddings etc so i set a goal for 3 Resistance sessions a week.
Usually an upper/ lower/ full body split.
The first session the day after such a long flight was really beneficial to get the blood flowing and keeping up your resistance training while you are away helps to maintain your physique, mental health and overall well being and makes it easier to get back into training when you return home.

Although the majority of my client base is 50+, i still love working with clients of all ages and passing on my knowled...
16/04/2025

Although the majority of my client base is 50+, i still love working with clients of all ages and passing on my knowledge.
Take 14yr old Jasper for example.... rather than spending his school holidays playing video games like 90% of kids probably do at his age..... he aaked his mum about coming to the gym. His mum and i had a chat and she asked me if i could look after and show him the ropes so to speak...
At this age not overdoing it weight wise and learning good technique and correct movement patterns for all the exercises is essential and will give him great foundations as his gym journey continues.
Well done Jasper. Loved your enthusiasm and eagerness to learn. A credit to yourself and your mum 💪💪

WORKING WITH/AROUND INJURIESSometimes life throws you a curveball that you have deal with which is exactly what i have h...
08/04/2025

WORKING WITH/AROUND INJURIES

Sometimes life throws you a curveball that you have deal with which is exactly what i have had to do over the last 12-24 months
I have been strugging with my mobility in my left shoulder (as is apparent from the picture on the left - this is literally as close as i can get my hand to the wall) and after having an Ultrasound and X-Ray i found out i have quite bad arthritis in this shoulder 🙈😔
I have been doing all the exercises prescribed by the
Physio to try and work with it but overhead presses on an upright bench were always very difficult as it meant i was arching my back quite alot to get the dumbells to travel in the right plane.
Therefore i have started to use an incline bench set back a few notches which is making this exercise alot more comfortable and acheivable.
Sometimes with long term injuries its about finding away to train around it without causing any more injury.
If you are carrying an injury and want to see how we can work around it so it doesnt affect yoir overall training give me a call or send me a message.

07/04/2025

Another 2 PB''s this morning.
Improved my hack squat with an extra 2 reps (unfilmed- does it still count🤔🤣) from last week and i went for 145kg on Trap Bar Deads and got 6.
I had someone point out my back is rounded before i do the lift but if you see my positioning change as i take the load, stick my chest up, engage my lats and drive my feet through the floor. There is no lifting through my lower back, ... whick is all i am concerned about for both myself and clients 💪💪

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World Gym
Cairns, QLD
4868

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