Hamish Bancroft - Personal Trainer Coffs Harbour

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

Balancing the time spent on training needs to be calculated in your training program so you are making the most of every...
08/09/2026

Balancing the time spent on training needs to be calculated in your training program so you are making the most of every session.

If you don't take enough time to rest between sets, you might accumulate more fatigue and not lift to your full potential to stimulate adequate hypertrophy response on your following sets, and this can become more important the more advanced you get.

So even if you are limited on time, a standard rest scheme should still be followed to make the most of your time spent in the gym đź’Ş

27/06/2026

A pretty simple machine yet in its simplicity a lot of people still do not know how to do this confidently.

Muscles worked: Quadriceps

Quick tips:

1. set the backrest far enough back that you can sit back and slide your knees tight against the seat, then pull the backrest forward so you have some back support

2. Set the front leg pad so it tucks into the ankle

3. Grab the handles to the side

4. Breathe, brace, and extend those legs đź’Ş

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

Feeling lost in the gym?You’re not the only one.A lot of people want to get leaner, stronger, fitter, and more confident...
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 🔥

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...
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.

There are many things that require 0 talent but if done repetitively to even a small degree of efficiency will pay off l...
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.

đź“Ť Anytime Fitness Coffs Harbour | Online

⬇️ Book here:
www.eatmovelive.coach

HOW TO READ A NUTRITIONAL LABEL The ingredients written in order determine which one has the most volume to the least vo...
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

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

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