Chris' Gym Hawthorn

13/09/2026

SOMETIMES THE SMALLEST CHANGE CAN COMPLETELY CHANGE THE EXERCISE

This week, Jamie is demonstrating a barbell split squat variation designed to make you produce force from a much more controlled starting position.

The key coaching cue is:

Control down. Unload. Re-brace. Drive.

Instead of touching the safety pins and bouncing straight back up, Jamie lets the bar settle fully onto the pins before driving out of the bottom position.

That brief pause takes away the natural rebound you would normally get between lowering and lifting, so you have to create the effort again from a near-static position.

The important part? Actually let the bar settle.

If you simply tap the pins and rebound, you change what the exercise is trying to achieve.
It’s a great example of how a small coaching detail can completely change the purpose of a movement.

Thanks Jamie! 💪

Want to find out more? Check out our website www.chrisgympt.com (http://www.chrisgympt.com/) or email mailto:[email protected]

Reminder - CGPT clients receive 15% off all LSKD purchases! Haven’t got your discount code yet? Email mailto:[email protected]

06/09/2026

Why your fitness routine never sticks (and what we can do to help!)

You start with good intentions.

A new program.
A fresh burst of motivation.
A promise to yourself that this time will be different.

Then work gets busy.
Your schedule changes.
You miss a week.
You feel behind.
You stop going.

And suddenly, you’re back at the beginning again.

For most people, the problem isn’t laziness. It’s that the routine was never built properly in the first place.

At CGPT, we help clients create a training structure that actually works in real life. Personalised programming, expert coaching, clear goals, proper accountability and sessions that fit around busy schedules.

The next step is about:

Making training realistic enough to keep doing
Building consistency without relying on motivation
Following a clear, progressive strength plan
Having expert support when life gets busy
Creating a routine that feels sustainable, not overwhelming

You don’t need another all-or-nothing fitness plan. You need a system that helps you keep showing up.

Read the full blog here:
“Why Your Fitness Routine Never Sticks and What Actually Helps (it’s us!)”
https://www.chrisgympt.com/why-your-fitness-routine-never-sticks-and-what-actually-helps-its-us

Check out our website www.chrisgympt.com
or mail [email protected]

Reminder – CGPT clients receive 15% off all purchases! Haven’t got your discount code yet? Email [email protected]

30/08/2026

Meet Joshua – one of the newest members of the CGPT training team 👋

Joshua knows what real change takes because he’s lived it himself. After going through his own 50kg weight loss journey, he understands how much consistency, patience and support can change the way someone feels in their body.

His approach is encouraging, high-energy and grounded in helping clients build habits that actually last. He brings a mix of challenge, care and fun to his sessions, helping people feel supported while still pushing them to become stronger, fitter and more confident.

Whether you’re starting from scratch, getting back into training, or ready to make a serious change, Joshua is here to guide you through the process.

📖 Get to know Joshua in his full bio:
https://www.chrisgympt.com/meet-joshua-clark-henry-the-personal-trainer-who-knows-what-real-change-takes

Check out our website www.chrisgympt.com
or mail [email protected]

Reminder – CGPT clients receive 15% off all purchases! Haven’t got your discount code yet? Email [email protected]

If you're looking for a personal training studio that offers a welcoming, non-judgemental approach, you've come to the right place. Welcome to Chris' Gym Hawthorn, where we provide a private gym environment with a focus on strength training, weight training, and resistance training.

23/08/2026

A SMALL ADJUSTMENT CAN COMPLETELY CHANGE HOW AN EXERCISE FEELS

This week, Sophie is looking at foot position on the leg press, and why where you place your feet is so important.

Sliding your feet slightly higher on the platform and thinking about pushing through the whole foot, rather than driving predominantly through the toes, can help create a more stable press and change where you feel the exercise working.

A higher foot position will often shift more emphasis towards the glutes and hamstrings, while a lower position tends to increase the contribution from the quads.

But - as with most things in strength training - there isn’t one “perfect” position for everybody.

Your individual anatomy, mobility, training goals, the machine you’re using and what feels comfortable are all factors to consider. That’s exactly why having a trainer watching how you move can make such a difference.

Sophie’s tip? Don’t just jump onto the leg press and start pushing. Take a few seconds to get your setup right first.

It’s one of those small coaching details that might look insignificant from the outside, but it’s exactly the kind of attention that goes into training at CGPT.

Thanks Sophie for kicking off our trainer tips with this one! 💪

Want to find out more? Check out our website www.chrisgympt.com or email [email protected]

Reminder - CGPT clients receive 15% off all purchases! Haven’t got your discount code yet? Email [email protected]

16/08/2026

The strength training mistake smart people make

You’ve read the studies.
Listened to the podcasts.
Tracked your sleep.
Checked your recovery score.
Saved the workouts.
Compared the programs.
Researched the supplements.

And yet, you still aren’t training consistently.

For educated, research-heavy professionals, the problem usually isn’t lack of information. It’s the gap between knowing what to do and having a clear, structured plan that actually gets done.

At CGPT, we help busy professionals move from research mode into action with personalised strength training, expert coaching and a program that makes sense for real life.

The next step is about:

Turning knowledge into consistent action
Following a clear, progressive strength plan
Getting expert coaching instead of guessing
Building accountability into your week
Making training simple enough to sustain and structured enough to work

More information does not always mean better results. Sometimes, the smartest thing you can do is stop overthinking and start training with the right support.

Read the full blog here:
“The Strength Training Mistake Smart People Make: Why More Information Doesn’t Always Mean Better Results”
https://www.chrisgympt.com/the-strength-training-mistake-smart-people-make-why-more-information-doesnt-always-mean-better-results

Check out our website www.chrisgympt.com
or mail [email protected]

Reminder – CGPT clients receive 15% off all purchases! Haven’t got your discount code yet? Email [email protected]

If you're looking for a personal training studio that offers a welcoming, non-judgemental approach, you've come to the right place. Welcome to Chris' Gym Hawthorn, where we provide a private gym environment with a focus on strength training, weight training, and resistance training.

09/08/2026

Farewell Angus! 👋❤️

Well, it’s time to say goodbye to one of our longtime Chris’ Gym members!

Angus is heading off to join the ADF and start a pretty exciting new chapter. We’re definitely going to miss having him around the gym - it just won’t quite be the same without him!

We’ve loved having you as part of the Chris’ Gym crew, Angus, and we have no doubt you’re going to absolutely smash whatever comes your way. We’ve got plenty of faith in you!

We’ll be thinking of you and wishing you all the very best for this next adventure. And if you’re ever back in Melbourne, you know you’re always welcome to drop into the gym and say hello.

Good luck, Angus - go make us proud! 💪🇦🇺

You’ll be missed! ❤️

26/07/2026

Why driven professionals often struggle to rest

When you’re used to being productive, switching off can feel harder than pushing through.

A quiet evening becomes a chance to answer emails.
A free morning feels like a gap that should be filled.
Even when your body is still, your mind is still working.

Over time, that constant “switched on” state can start to show up physically.

Poor sleep.
Tight shoulders.
Low energy.
Brain fog.
Irritability.
Headaches.
A body that feels wired, tired and unable to properly recover.

At CGPT, we work with busy professionals who don’t need another extreme challenge or all-or-nothing fitness plan. They need a sustainable way to build strength, regulate stress and feel more capable in their body.

The next step is about:

Building strength without adding unnecessary pressure
Creating a clear separation between work mode and recovery mode
Training with structure, not punishment
Improving physical resilience and energy
Learning that rest is part of progress, not a sign of weakness

Strength training will not remove every source of stress. But done properly, it can give your body a structured way to adapt to pressure rather than simply absorb it.

Read the full blog here:
“Why High Achievers Struggle To Rest: How Strength Training Helps Regulate Stress”
https://www.chrisgympt.com/why-high-achievers-struggle-to-rest-how-strength-training-helps-regulate-stress

Check out our website www.chrisgympt.com
or mail [email protected]

Reminder – CGPT clients receive 15% off all purchases! Haven’t got your discount code yet? Email [email protected]

If you're looking for a personal training studio that offers a welcoming, non-judgemental approach, you've come to the right place. Welcome to Chris' Gym Hawthorn, where we provide a private gym environment with a focus on strength training, weight training, and resistance training.

19/07/2026

The desk worker’s strength audit: is your body coping with your job?

If you work at a desk all day, your body is probably sending you signals before anything becomes a serious problem.

A tight lower back at the end of the day.
Shoulders that creep towards your ears.
Hips that feel stiff when you stand up.
Energy that disappears by 3pm.
That feeling that your body feels older, heavier or less capable than it should.

These signs are common, but they are not random.

For many desk-based professionals, they are the result of long hours sitting, high mental load, limited movement and work-from-home setups that were never designed for a full workday.

At CGPT, we help busy professionals build the strength, control and capacity their bodies need to cope better with work, training and everyday life.

The next step is about:

Strengthening the hips, glutes, core and upper back
Improving posture and movement quality
Building confidence with lifting, carrying and training
Reducing recurring stiffness and niggles
Creating a realistic training structure that fits into a busy week

You don’t need to wait until your body breaks down. You just need to start paying attention to what it’s telling you.

Read the full blog here:
“The Desk Worker’s Strength Audit: 7 Signs Your Body Isn’t Coping With Your Job” https://www.chrisgympt.com/the-desk-workers-strength-audit-7-signs-your-body-isnt-coping-with-your-job

Check out our website www.chrisgympt.com
or mail [email protected]

Reminder – CGPT clients receive 15% off all purchases! Haven’t got your discount code yet? Email [email protected]

If you're looking for a personal training studio that offers a welcoming, non-judgemental approach, you've come to the right place. Welcome to Chris' Gym Hawthorn, where we provide a private gym environment with a focus on strength training, weight training, and resistance training.

15/07/2026

We’re thrilled to share some very exciting news from CGPT: Sophie O’Donoghue has officially stepped into the role of Operations Manager | Personal Trainer.

Sophie has been an important part of CGPT for many years, and this new position is a natural reflection of the care, experience and leadership she brings to the gym every day.

Alongside continuing to train her clients, Sophie will now play a central role in the day-to-day running of CGPT. She’ll be one of the first people many new clients meet, conducting initial consultations, learning about their goals, training history and individual needs, and helping match them with the trainer best suited to them.

She’ll also work closely with our team to help ensure CGPT continues to provide the warm, personal and highly professional experience our clients know and value.

“Stepping into this new role feels incredibly rewarding. It’s giving me the chance to tap back into my management skills from my retail days and grow them even further.

“At the same time, I’m still fully dedicated to training all my amazing clients and I’m excited to welcome many new faces into the CGPT community.

“This promotion isn’t just a personal step forward. It’s an opportunity to help grow the business, strengthen our community and keep building a space where everyone feels supported in their fitness journey.”

Please join us in congratulating Sophie on this very well-deserved promotion. We couldn’t be happier to have her helping lead CGPT into its next chapter.

12/07/2026

Lower back tightness from sitting? Stretching might not be enough

If your lower back feels tight after a long day at your desk, a quick stretch might help for a few minutes.

But if the same tightness keeps coming back, the problem probably isn’t just flexibility.

For many desk workers, lower back tightness builds up from hours in the same position. Laptops on kitchen tables. Dining chairs used as office chairs. Long meetings. Driving. Stress. Not enough movement. Not enough strength.

Over time, your lower back starts doing more than it should.

At CGPT, we help desk-based professionals build the strength, control and capacity their bodies need to cope with real life.

The next step is about:

Strengthening the hips, glutes, core and upper back
Improving posture and movement quality
Building load tolerance gradually
Reducing reliance on short-term fixes
Helping your body feel stronger, more supported and more capable

Stretching can feel good. But long-term change usually comes from building a body that can handle more.

Read the full blog here:
“Lower Back Tightness From Sitting? Why Stretching Isn’t Enough For Desk Workers” https://www.chrisgympt.com/lower-back-tightness-from-sitting-why-stretching-isnt-enough-for-desk-workers

Check out our website www.chrisgympt.com
or mail [email protected]

Reminder – CGPT clients receive 15% off all purchases! Haven’t got your discount code yet? Email [email protected]

If you're looking for a personal training studio that offers a welcoming, non-judgemental approach, you've come to the right place. Welcome to Chris' Gym Hawthorn, where we provide a private gym environment with a focus on strength training, weight training, and resistance training.