Energise PT

07/03/2026

I truly believe with any goal you need consistency ,accountability and hard work. Today’s run was like running in a sauna but these girls got each other through.
Struggling with your goals? I’d love to help. DM me or come see me or
Thanks for the footage 🙏

12/02/2026

So many client wins in 2026 already

✅ Returning to training after immunotherapy - Focusing on what we can do 💪
✅ Sleeping through the night since starting a gym program
✅ Moving better with less pain
✅ Loosing 3 kilos since implementing some nutrition switches
✅ Being consistent and showing up regardless of what life throws at them
✅ Tracking food to understand protein intake

One thing we’re discussing is
“Training with intensity”- what you bring to your workouts this year. Not going through the motions but consciously thinking about giving 100% to each rep and set and being acutely aware that our time is precious so the minutes we spend in the gym are at full intensity rather than going through the motions and hoping for some results to land in our lap.
If you’re struggling to find your groove this year , navigating through midlife or need a personal plan to follow this year DM me and let’s see if we’re a good fit for each other 😊💪

09/02/2026

Great post by Stuart Phillips, Ph.D.!

How Low Can You Go?

The Minimum Effective Dose of RT (for health)

For too long, strength training has been pigeonholed as a pursuit for "big muscles" or athletic performance. But we need to reframe the conversation: Resistance Training (RT) is not just lifting; it is a full prescription for mobility, combating sarcopenia, metabolic health, and bone density.

While we know aerobic exercise is critical for cardiovascular health, the magic truly happens when the two are combined. The synergy of aerobic work plus strengthening provides the greatest protection against all-cause mortality.

However, we have a compliance crisis on the strength side of that equation.
According to a massive systematic review of over 2.6 million participants, only 22.8% of adults are meeting the guidelines for muscle-strengthening exercise (MSE).

Why? For many, the barriers are time and the intimidation of high-volume routines and “gym culture.”

The result? We have a strength crisis. According to a massive systematic review of over 2.6 million participants, only 22.8% of adults are meeting the guidelines for muscle-strengthening exercise. Bear in mind this is self-report and strengthening exercises often include things like gardening.

But here is the good news: The "dose" required for health benefits is likely much lower than you think. We need to shift the narrative from "maximum gains" to "minimum effective dose."

Here is what the latest science tells us:

1. Resistance Training is Essential Healthcare
It is no longer just for bodybuilders. As highlighted in ACSM’s Health & Fitness Journal, resistance exercise has "come of age" as a primary intervention for long-term health, acting as a buffer against aging and chronic disease.
👉 Read more here https://journals.lww.com/acsm-healthfitness/fulltext/2023/11000/the_coming_of_age_of_resistance_exercise_as_a.7.aspx

2. The Dose is Surprisingly Low
If you are short on time, you don't need hour-long splits. A Jan/Feb 2026 review on minimum-effective doses suggests that meaningful adaptations can occur with as little as:
4 working sets per muscle group per week for hypertrophy.
2-3 working sets per exercise per week for strength.
This makes Single-Set Training (SST) a viable strategy. A full-body session can be completed in just 15–20 minutes.
👉 See https://journals.lww.com/acsm-healthfitness/fulltext/2026/01000/minimum_effective_resistance_training_doses.10.aspx

3. You Don't Need to Train to Failure
One of the biggest barriers for beginners is the discomfort of training to "momentary failure." New data indicates that stopping ~2 repetitions shy of failure (Repetitions in Reserve ~ 2) yields similar results to training to failure for Single-Set Training. You can make progress without the extreme fatigue.

4. No Time? Or Not a Priority?
Time-efficiency strategies are critical for adherence. As detailed in the "No Time to Lift?" review, prioritizing multi-joint movements and reducing volume can effectively maintain strength and health markers even during busy periods.
👉 Check the review here https://link.springer.com/article/10.1007/s40279-021-01490-1

The Takeaway
If you are part of the ~77% not engaging in strengthening work...
Start small.
One set, twice a week, 20 minutes total.
The best program is the one you do.

Prevalence Data Source: https://www.sciencedirect.com/science/article/pii/S1728869X24000443

17/01/2026

Great to see all the new year momentum in the gym at the moment! But what happens in a few weeks when you’re tired, life gets in the way, you start making excuses, a ni**le pops up? That’s where a coach can help keep you on track, help you stay accountable and disciplined and make a plan for you to follow that’s realistic based on you life commitments 😊
I’m opening a few more spots in PT coz I really love helping people and keeping them injury free so they can train for life not just for a season 💪😊

12/01/2026

Consistency and routine will see you improve in your fitness and training goals. When it feels hard or impossible this is when you need to do it anyway.
People are so used to quick fixes or doing what doesn’t serve their body best that they usually give up halfway through a program.
But what if you could have a coach that could guide you and support you based on your body and your needs and around your lifestyle and commitments?
I do all the research and learning and you just have to show up and do the work.
DM me for more info and see how I can help 😊💪

12/01/2026

✅ Love the gym but always end up with a sore back or dodgy hips and knees?
✅ Feeling lost as to what you should be doing based on your goals?
✅ Need someone to turn up to and help you reach your potential?
✅ Going through peri/menopause and your old routine isn’t cutting it anymore?
DM me and let’s see if I can help!

21/10/2025

07/06/2023

It’s funny because it’s true. Do the work and you can fix it all 😊😉

18/10/2022

Breakfast doesn’t have to be boring old toast and vegimite 😉

Some would say that a good day starts with a good, HIGH-PROTEIN breakfast!
 
Listed above are three examples of easy-to-prepare, high-protein breakfast ideas that satisfy several nutrition fundamentals, including:
 
1.) PROTEIN. Protein is integrated into our muscles, bones, skin, hair, nails, organs and blood (just to name a few). To maintain optimum health for these structures it is recommended that we consume at least 25-40 grams of protein across 4-5 meals during the day, starting with BREAKFAST! Consuming protein from a combination of eggs, dairy sources, and the like can help to avoid tissue catabolism (breakdown), prime you for exercise, help you recover, and keep you satiated between meals.
 
2.) CARBOHYDRATES. Including a carbohydrate source at breakfast can help to replenish liver glycogen (which is often depleted during an overnight fast when we sleep). Glucose in carbohydrates is the primary fuel source for every cell in our body, and the only fuel source for the central nervous system (brain and spinal cord). Hence, carbohydrates at breakfast time will provide you with more ENERGY. Choosing a wholegrain source (e.g oats, wholemeal bread or flour, weetbix, buckwheat) and/or fruit can be advantageous, as the fibre within these can help to sustain blood glucose levels within an optimal range to provide long-lasting energy, keep us satiated, and contribute to a healthy gut microbiome.
 
3.) FATS. Consuming one or more dietary fat sources at breakfast can assist with absorbing fat-soluble vitamins and helps to slow down digestion, resulting in increased satiety and sustained energy levels. A few nutritious sources include avocado, nuts and seeds, cheese, eggs, olives and the like.
 
4.) DAIRY. If you can tolerate lactose, including a cup of milk, high-protein yogurt or cheese can provide protein, nutritious fats and CALCIUM! Adults are recommended to consume ~1000mg of calcium/day, which equates to ~3 cups of milk or equivalent servings of dairy, so consuming a source at breakfast time can help you meet your requirements!
 
Let us know, do you notice a difference in your daily energy levels when you start the day off with a high-protein breakfast?

14/10/2022

The word of the week was “Brilliant”😂 Let’s see what next weeks is ?🤔
But seriously shout out to all the special humans that come in each week and work on themselves.
We’re all training for different reasons but what binds us all is a goal of
-improving
-consistency
-focus
-responsibility to our health and wellness
-leaving better than when we arrived
You do the hard work, I just help navigate the plan and steps to get there.
Need some help? Shoot me a DM and let’s talk.
Remember that every day is a good day to move your body, not just sometimes 😘💪🏋🏼‍♀️

04/10/2022

Always here to help you find the solutions ✅ and make you feel your best whilst remaining pain free.
Currently all face to face PT sessions are booked out- join the waiting list if you’re keen to have some face to face time soon 😊💪
Did you know you can have a PT in you pocket via use of my App?
This includes
-weekly programming based on your individual needs
- A FREE PT session once a month to check your progress and level up your training
-daily communication and accountability
-videos of all the exercises so you don’t feel lost and unsure in the gym
-the convenience of doing your workout when it’s best for you
-goal specific training
DM me for more info on how you can get started with the app today 😊💪🏋️‍♂️