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Monday 6am - 5pm Tuesday 6am - 5pm Wednesday 6am - 5pm Thursday 6am - 5pm Friday 6am - 10:45am

Hamish Bancroft - Personal Trainer Coffs Harbour

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Coffs Harbour, NSW
Hamish Bancroft - Personal Trainer Coffs Harbour

Helping Coffs Harbour locals to become:
🔸Tone 🔸Strong 🔸Fit 🔸Confident

Book your free Online or In-person Kickstart Session here👇
www.eatmovelive.coach

15/06/2026

How to use the V-squat properly to target the Quads and Glutes 🔥

I use this machine for a lot of people who have strong legs but lack the mobility and coordination for now to get into a deep squat

02/05/2026

Feeling lost in the gym?

You’re not the only one.

A lot of people want to get leaner, stronger, fitter, and more confident, but they get stuck because they’re not sure what exercises to do, how to train properly, how a bit of structure in their training can make the world of difference or where to start with nutrition.

That’s exactly what the Free Kickstart Session is for.

We’ll go through your training, movement, nutrition, and goals so you can walk away with clearer direction and a better idea of what your next steps should be.

No pressure.
No obligation.
Just clear guidance to help you get started properly.

Book your Free Kickstart Session through my website or click the link in bio.

26/04/2026

Stop Turning Your Split Squats Into a Balance Test ⚖️

If your split squats feel like a balancing act, you’re wasting time on less important factors

Set it up so you can actually load the movement and train the target muscles.

Focus on this:
🔸 More weight through the front leg than the back leg, I like to think 25% back 75% front

🔸 Stay tall with good posture

🔸Big breath at the top, brace like you’re going underwater, hold it through the rep

🔸Use a pad on the bar, no point being uncomfortable for no reason

🔸Elevate your front foot on a plate if you need more ROM or better load distribution

Done right, this lights up your quads and glutes.

Done wrong… it’s just you trying not to fall over.

21/04/2026

Sometimes you've just got to commit.

We all know training is going to be good for us and we all can easily make an excuse to not go. But boy was I glad I went in for this session because my work afterwards was far more productive and I was far more energised

And I'm not surprised because feeling highly energised is pretty consistent with having a productive training session. Movement creates movement and momentum builds momentum 🔥

15/04/2026

When you bounce the weight at the bottom of a lift, you can reduce the amount of force the muscle has to produce to move the weight. That means you may also reduce the potential strength and muscle-building benefits of the rep.

It can also hide weak points in the bottom of the lift. For example, in a chest press, bouncing the weight can mean the pecs do not have to work as hard to produce force, which reduces their contribution to the movement.

So if the goal is to improve chest strength or build more muscle, this is probably something we want to avoid.

You may also increase your risk of injury by creating slack and losing tension in the lift.

If the main goal is simply to move as much weight as possible, then we might look at this differently.

31/03/2026

There are many things that require 0 talent but if done repetitively to even a small degree of efficiency will pay off like a well-funded bank account over months and years

Here's a few you can start now with:
🔸Lifting weights 2-4 x per week
🔸Walking 20-40mins every 1-2 days
🔸Drinking 2.5L of water
🔸Sleeping a good 7 hours
🔸Listening to positive and inspirational people daily

Theres not a single person who can't invest a small amount of their time and limited energy today to achieving even 3/5 of the things on this list.

What are you doing that you would recommend?

27/03/2026

Feel lost or new in the gym but want to get lean, strong & fit?

Most people don’t struggle to see results because they’re lazy…

They struggle because they don’t have a clear plan, structure, support, and/or confidence in what they are doing 📉

If you’re:
• Guessing your workouts
• Unsure what to eat
• Lacking structure or confidence in the gym
• Needing more support

Try a FREE Kickstart Session.

📍 Anytime Fitness Coffs Harbour | Online

⬇️ Book here:
www.eatmovelive.coach

15/07/2025

HOW TO READ A NUTRITIONAL LABEL

The ingredients written in order determine which one has the most volume to the least volume

Example in the Ingredients photo: Wholegrains containing wheat, barley, rye, and corn make up 86% of the crispbread while SOY is the least amount as it is listed last

You want to avoid anything that has sugar or oil anywhere near the start of any ingredient list as you can be sure they will be easy to consume due to their taste, and they will likely be high in calories in general

WHAT ELSE TO LOOK OUT FOR

Watch out for packaged food that is high in serving sizes as they can use this tactic to make you think what you are eating is low in calories and potentially healthy, but it is likely quite the opposite, especially if sugar or oil is one of the main ingredients - In this example in photo 2 though it is mainly wholegrain so you will likely not eat yourself crazy before getting sick of them

20/05/2025

Next time you notice yourself feeling off, try to become aware of the choices you're making in response — like overeating, skipping workouts, or even under-eating. 🧠

These decisions can either support or sabotage your progress. 🏆

It’s likely not that you’re inherently flawed or lacking self-worth. In fact, it might be the other way around: consistently making choices that go against your goals can gradually chip away at your self-worth, reinforcing habits that pull you further from where you want to be.

Have you done any of these? And if so take note of your state of being and if you have done more of the ❌ than ✅ you can be certain that you are making it harder on yourself physically and mentally to reach your goals as loading up on poor decisions makes anything harder to change, show up to the gym, eat well, stay motivated, and headstrong where as having good habits and making good choices builds momentum making it far easier to reach your goals. 🙌

17/05/2025

𝗔 𝗳𝗲𝘄 𝘀𝗶𝗴𝗻𝘀 𝘁𝗼 𝗹𝗼𝗼𝗸 𝗳𝗼𝗿 𝘄𝗵𝗲𝗻 𝘆𝗼𝘂'𝗿𝗲 𝘄𝗼𝗻𝗱𝗲𝗿𝗶𝗻𝗴 𝗶𝗳 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗸𝗲𝗲𝗽 𝗼𝗿 𝗰𝗵𝗮𝗻𝗴𝗲 𝘆𝗼𝘂𝗿 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀

● 𝐖𝐡𝐞𝐧 𝐓𝐡𝐞 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐊𝐞𝐞𝐩𝐬 𝐓𝐞𝐧𝐬𝐢𝐨𝐧 𝐎𝐧 𝐓𝐡𝐞 𝐓𝐚𝐫𝐠𝐞𝐭 𝐌𝐮𝐬𝐜𝐥𝐞 / 𝐍𝐨 𝐋𝐨𝐧𝐠𝐞𝐫 𝐅𝐞𝐞𝐥𝐢𝐧𝐠 𝐆𝐨𝐨𝐝 𝐎𝐫 𝐌𝐨𝐯𝐢𝐧𝐠 𝐖𝐞𝐥𝐥

For example if i’m doing an incline bench press to promote growth or strength in my upper pec muscle but the limiting factor is becoming my triceps, shoulders, or another point of tension I would consider changing this exercise for another exercise that stimulates my pec better. However if the primary point of tension and the limiting factor is my pec for the most part I know I'm on the right track

● 𝐓𝐡𝐞 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐈𝐬 𝐄𝐚𝐬𝐲 𝐎𝐧 𝐓𝐡𝐞 𝐉𝐨𝐢𝐧𝐭𝐬 𝐀𝐧𝐝 𝐒𝐲𝐬𝐭𝐞𝐦𝐢𝐜 𝐅𝐚𝐭𝐢𝐠𝐮𝐞 𝐑𝐞𝐦𝐚𝐢𝐧𝐬 𝐋𝐨𝐰(𝐢𝐬𝐡) / 𝐉𝐨𝐢𝐧𝐭𝐬 𝐀𝐫𝐞 𝐆𝐞𝐭𝐭𝐢𝐧𝐠 𝐒𝐨𝐫𝐞

If you’re doing Dips to grow your chest, shoulders, and triceps yet your elbow or shoulder joints are copping a beating this is a good idea to change or regress movements as this will be a quick way to end your training career with unnecessary injuries while not giving a good enough stimulus to the original purpose of the exercise

If all you feel are the muscles and your joint strain is low or better yet non existent then this is a good sign you can keep working with this exercise

● 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐈𝐬 𝐈𝐧𝐜𝐫𝐞𝐚𝐬𝐢𝐧𝐠 𝐒𝐭𝐞𝐚𝐝𝐢𝐥𝐲 / 𝐇𝐚𝐯𝐞 𝐏𝐥𝐚𝐭𝐞𝐚𝐮𝐞𝐝 𝐈𝐧 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐅𝐨𝐫 2-4 𝐖𝐞𝐞𝐤𝐬

Sweet! This is a great sign you’re building strength, and/or muscle you should probably keep working with this exercise.

If your strength has stalled for 2-4 weeks it could be time to cycle this exercise out of your program.

Ultimately it depends on your goal as to what exercises you'd have in a program but these are some good signs to look out for.

Address

Coffs Harbour, NSW
2450

Opening Hours

Monday	6am - 5pm
Tuesday	6am - 5pm
Wednesday	6am - 5pm
Thursday	6am - 5pm
Friday	6am - 10:45am

Telephone

+61466898704

Website

http://eatmovelive.coach/

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