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Movement Personal Training, Unit 1B 241-243 Old Hume Highway, Mittagong (2026)

17/10/2018

We see so many people spending hours in the gym and giving it all their effort - but you can just tell they’re frustrated.

Coach Thomas’ number one training tip for those who feel like they’re stalling in their results is to make sure you don’t waste it by just ‘exercising’. You need to be ‘training’. The difference is simple. Do you write down what weights you used? Do you time your rest? If you don’t, your just exercising.

To transition from exercising the training, you need to be following a set program, writing down every weight you use, how many reps you did and time your rest! You need to invest into learning correct exercise ex*****on to make the most out of each session. If you’re unsure - hire a professional! It is their job and you should never feel uncomfortable asking for assistance.

17/10/2018

Coach Hollie’s Banana & Date Bread! 🍌
▪️75g Banana
▪️30g Pitted Dates
▪️40g Green Banana Flour
▪️10g Psyllium Husk
▪️125g Egg Whites
▪️80ml Almond Breeze Unsweetened Almond Milk
▪️Tsp Vanilla Essence
▪️pinch Baking Soda
Blend all the ingredients with a stick blender and pour into a lined baking tray (I like to shape into a square). Bake at 180degrees for 30mins, and then let it cool for another 5-10minutes (it won’t stay raised like it is when it comes out of the oven).
Cut into squares and enjoy!
Toppings I have tried are: organic salted butter, maple syrup, honey and berries 🍓.
Let me know what you try! 🙃

15/10/2018

You are the architect of your reality. The creator of your universe.
If you can see it in your mind, you can hold it in your hand.
Contact us today!

15/10/2018

What a transformation!
Here is what Emma had to say about her 12 week personal training transformation with coach Hollie

“When I first started the transformation, I was unhappy with myself, mentally and physically, and was self-conscious on how in my clothes. Now, I feel fit. I feel my fitness has improved and I fit into one of my new dresses. I look fabulous! ... In the last 12 weeks I have lost over 7kg’s, increased my fitness and toned up my body. I choose Hollie because I believed she could help me stick to set meals and my training, motivate me in the sessions to the point that I know I can do more, she pushed me during the sessions and was firm on me to stay in line of the task that I’m going to accomplish.”
Well done, Emma! 💚💚

15/10/2018

Whether you’re an athlete, competitor, coach, client or just want to look good naked - the sled is the bomb! 💣🍑🔥.
It’s one of the most versatile and bang for your buck pieces of equipment in the gym, offers so many amazing benefits and produces AMAZING results in a short period of time. We use the sled for:
💪🏻 strength and muscle development.
💪🏻building the posterior chain (hamstrings and b***y 😂).
💪🏻 improving conditioning.
💪🏻 fat-loss.
💪🏻 teaching hip separation (one hip extending while the other flexes).
💪🏻 clients new to weight training.
💪🏻 clients who are unable to squat or deadlift - we can load up the sled to a heavy weight without injury risk or significant muscle soreness. 💪🏻 speed training.
💪🏻 as a cardio exercise for those who despise the traditional kind!
We 💚 the sled here at Movement because we know how good it is for getting you the results you want!

15/10/2018

What. A. Beauty. 😍.
We are stoked to be able to FINALLY present the first of our three new pieces of equipment.
This is no ordinary cable machine - it has two low-rows, two lat pulldowns and four other spaces to do cable exercises - not to mention two chin up bars!
We cannot wait to get our clients working on this machine so we can show you how awesome it is 💪🏻💪🏻.
you’ve created something monstrously beautiful here and we are super excited to have it in our gym!
Stay tuned in the coming weeks for pieces two and three (the coaches are pretty damn excited for these to arrive!!). Thanks to for assembling this monster over the last two days!

15/10/2018

See what coach Hollie has to say about the Romanian Deadlift! 🍑🍑 .......................................................................
Romanian Deadlift (RDL) 🍑🔥🍑🔥. This in an amaaaaazing exercise for developing strength and muscle in the posterior chain (hamstring, glutes and spinal erectors). The RDL can help you for multiple goals: body compositional change, bigger squat or deadlift, jump higher, run faster - it’s the best!

Such a beneficial exercise can be very difficult to learn and I often see the exercise being incorrectly performed.
Here are my top tips for performing the RDL:

1. Keep a proper alignment of the head and neck (this is critical!). The chin should be slightly tucked and the neck should be in neutral alignment with the rest of the torso. Straining your neck or looking up can put excess strain on your lumbar (lower) spine and can lead too injury. It also makes it very difficult to fully engage your glutes and hamstrings - almost rendering the exercise useless. Stare at a neutral point on the ground - not at yourself in the mirror or at a wall!

2. Your knees don’t need a massive bend! This is not a squat. Your legs only require a slight bend (see photo). Too much bend and you won’t get your hamstrings effectively. On the flip side of this - you don’t want your legs completely straight either! This turns the exercise into a stiff leg deadlift and if you haven’t mastered the RDL You risk serious injury. Remember to ‘soften’ your knees at the start of the lift.

3. Set your feet hip width apart and your grip on the bar should be just outside shoulder width.

4. When executing the movement - push your hips back. Think about pushing your hips as far back as possible whilst maintaining a straight back and strong core!

If you don’t feel comfortable using a Barbell- you can always use Dumbbells or Kettlebells for this movement! In fact some people find these methods more effective than with a Barbell! 🍑🍑🍑🍑🍑

15/10/2018

We love client feedback! 💚💚

"During my 12 weeks I learnt about food and nutrition and the impact it can have on your body and overall wellbeing. I learnt what my body can do and how strong and powerful it is with the right program and support. Beginning most of my days coming into the gym and having Hollie challenge me with a new program and being able to conquer it and have that accomplishment is the best feeling. Over the 12 weeks we had little wins one in particular was stopping my snacking especially snacking on sweet foods.

By the end of my 12 weeks not only had my body changed but so had my mentality and view of myself. I chose Hollie for what she stands for and how incredible she is not only as a trainer but as a person as well. She truly does care and invest herself in your over all self improvement and development. All I can say is that Hollie is an excellent trainer in every sense of the word and if you are willing to take that next step and commit to yourself so will she.” - Rose did 1-on-1 PT with Coach Hollie

15/10/2018

Doing what you know, deep down, that you’re capable of - or, in the mean time, being on the path that’s going to get you there.
1️⃣ Set your vision.
2️⃣ Make it something that excites the hell out of you!
3️⃣ Review and refine what you’re doing. Are your behaviours aligning with your vision? If not, make the changes and continue to learn from things that aren’t serving you.
That’s where we come in. We are the answer to what’s in your way, we are fighting in your corner with you, we are your support team, coach and mentor.
Our 1-on-1 training is unlike anything you’ve ever seen before and we guarantee it will be the best investment you will ever make! 💪🏻

15/10/2018

▫️Is your training not progressing?
▫️Do you want to get more out of your health and fitness journey?
▫️Do you find it hard to shift body fat, even though you’re sure you’re doing everything right?
Chances are that you’re doing an incredible job chasing your dreams, but deep down you know something is missing. You need help and guidance.
You need something that allows you to focus on what you’re good at while someone else is in your corner, putting together what you’re missing.
And that’s what we are for. Contact us today! 💪🏻🍑💪🏻

15/10/2018

Happy Friday everyone! And what a beautiful day it is!☀️.
Who likes to stay active over the weekend? There are so many little things you can do to keep your health and fitness goals alive!
☀️ Get walking! Listen to music, your favourite podcast or walk your dog to soak up some Vitamin D and hit your steps! ☀️ Start your day with a healthy big breakfast! We’re talking healthy fats like eggs, avocado, bacon, spinach and mushrooms - watch your productivity go through the roof!
☀️ Meal prep - set next week up for success by prepping your food so you don’t have to buy your lunch during the day. ☀️ Find some time for YOU! You work all week, barely see your friends or significant other - balance out your work to life ratio! You’ll be amazed at how heavily it can lean in one direction without you realising.
Enjoy your weekend, everyone!

15/10/2018

7 REASONS YOU NEED MORE FAT IN YOUR DIET! 🥑🥜🌰🥥
1. Our s*x hormones - testosterone, oestrogen and progesterone - require a healthy balance of fats to function properly!
2. Your brain is the fattest organ in the body! 🐷 up to 60% of it is made up of fat!
3. Every cell membrane in your body is made up of fatty acids.
4. Dietary fat is an amazing source of energy 👋🏻 whole civilisations thrive off it in a metabolic state called ketosis! You may have heard of the Keto diet before - ketosis is the state that they strive to be in during this diet. It is a great diet choice for diabetics and those suffering chronic inflammation.
5. Omega-3, cholesterol and certain fatty acids are high anti-inflammatories and reduce the risk of chronic diseases.
6. Fat is required to absorb nutrients like fat soluble vitamins A, D, E and K.
7. It’s satiating (keeps you fuller for longer) and delicious! Organic grass fed butter, coconut, avocado and nuts... yum! 🤤🤤
Don’t fear the fat people!! 🥑🥑🥑

Movement Personal Training

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