SC Fitness

SC Fitness SC Fitness; advice and guidance on exercise, nutrition and lifestyle choices

Well done Olivia on reaching the 20kg milestone. To say its been a challenge would be a massive understatement. You've b...
06/11/2022

Well done Olivia on reaching the 20kg milestone.

To say its been a challenge would be a massive understatement. You've been grinding it out for over a year, and it's great to see you now reaping the rewards.

Olivia walked through the doors of GTT after some serious health complications that resulted in her completely losing confidence with her body.

Today she's running 5k twice a week, attends a tennis club, has the confidence to perform her solo training sessions, and has a healthy love for food again.

Her recent blood tests have shown a complete turnaround, and she's looking fighting fit on the inside as well as the out.

I couldn't be happier for you Olivia!

performance.centre

embarrassing anyone that has ever said.. "I'm too busy, or i don't have time to lose weight / go to the gym / get into ...
01/12/2021

embarrassing anyone that has ever said..

"I'm too busy, or i don't have time to lose weight / go to the gym / get into better shape"

This man is easily the busiest client I've ever had the pleasure of coaching ...

- Nationally renowned chef 🧑‍🍳🧑‍🍳🧑‍🍳

- Runs a world class restaurant almost 3 hours away 🍲🦑🍝

- Currently opening a brand new restaurant here in Hobart 🏙🍽

- Top notch dad to 3 young children 👶👶🏻👶🏼

And on top of this ....

His willingness and hard work inside and outside of the gym means he has lost 8kgs in bodyweight since August! (Even a serious achilles injury hasn't slowed him down)

NEVER TOO BUSY TO IMPROVE YOUR HEALTH.

Well done Massimo, you absolute legend 👏

09/09/2021

Get strong using OVERLOAD ECCENTRICS.

I've been playing around with some .joelseedman_ahp inspired overload eccentrics recently.

The method applied gives single limbs the opportunity to control super heavy weights with ease.

Known as "Bilateral Assisted Negative Accentuated" or "BANA" for short, its fairly simple to implement. Choosing a workload that represents about 120% of your best single rep with one limb - Move the weight bilaterally (with two limbs) then lower the weight under a slow tempo unilaterally (single limb).

I've currently got three variations of these in my programme .. this leg extension one being my favourite 👌

I'll be sure to post the other two variations plus a little more info on the method over the next few days.

05/08/2021

Barbell Jefferson Curl

▪️Mega maintenance for the spine
▪️Improves flexibility of the hamstrings
▪️Cool as hell
----------
🔸️Keep it light and slow
🔸️No hinging / legs super straight
🔸️Control movement by unlocking one vertebrae at a time

Get after it

Pat Dwyer appreciation postDespite having some pretty serious heart surgery only a few months back, and a secondary stin...
13/07/2021

Pat Dwyer appreciation post

Despite having some pretty serious heart surgery only a few months back, and a secondary stint in hospital in April, this guy is really doing himself and his family proud!

I've met some pretty tough cookies in the gym, but this bloke is right up there.

⬇️ Dropped 5kgs in the last 8 weeks, and a massive 15kgs since March

⬇️ A reduction of over 8% bodyfat

🍻 A complete reversal on his alcohol consumption

🥗 A healthier and more knowledgeable relationship with his food

⛳ And to top it off he's moving like a well oiled machine around the golf course

After some pretty traumatic health problems this year I'm looking forward to seeing Pat go from strength to strength from now on.

Well done 👏

19/05/2021

Just a little taster of some of the drills i have planned for tomorrows mobility class here at .performance.centre

Taking time in your training schedule to work on the quality of your movement for me, and for you should be a priority. Movement is a gift. Something we all take for granted sometimes.

An hours worth of specfic mobility training, or even a simple stretch out at the end of a training session could be the difference between feeling bloody fantastic, and moving heavy weights for years to come, or plodding along with that troublesome shoulder or back injury until you finally breakdown.

It's simple ... take 5 or 10 and look after yourself.

Scott


03/03/2021

Functional strength away from the squat.

Back squats causing lower back or knee pain ? Poor motor control in the feet ? Valgus fault at the knees ? Insufficient stability and core strength to maintain a strong upright posture under the heavy maximal loads ?

Using this variation instead of your squat, or alternatively as a proceeding warm up exercise could go a long way towards correcting those problems.

🔹️ Focus on a 3 - 5 second lowering phase

🔹️ Aim to keep control of the knee by balancing your weight throughout your weight bearing foot (think knee over toes at all times!)

🔹️Minimal time with foot resting on the floor

🔹️Hips pushed forward throughout to ensure no flexing and rounding through the torso. Save the lower back !!!

Excellent functional strength doesn't have to look like squats. Think about using this variation next time you haven't got a squat day in the tank ... or alternatively stick these in (without weight) as a warm up exercise to prime the body for other leg and hip based movements.

Check out Daniel here giving an expert example of a loaded step down.
performance.centre


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