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On The Ball Training, Randwick (2026)

13/10/2021

12 WEEK TRANSFORMATION

I had the pleasure of training with throughout lockdown, and guiding him with his training and nutrition. Rohan is a multi sport athlete and has always been fit and in shape, but due to lockdown had a rare 12 week opportunity to focus purely on building muscle, and wanted to see what he could do.

Here he went from 74kg to 80kg, and stayed lean with visible abs the whole time.

This is a picture perfect example of a massing phase done right in my book and shows what’s capable in a short amount of time! Rohan showed an insane amount of dedication to his diet and training and followed the process to a tee. The family genes helped too 😉

Summer is around the corner and Sydney is opening back up - I offer a realistic time frame of results based on your individual circumstances during my initial consultation process, if you’d like to see what’s possible for you to achieve and in what time frame, hit me up and let’s have a chat! 🔥

16/09/2021

SUMMER SHRED PRIORITIES

Warm weather is coming soon and for many of us that means wanting to look and feel our best (and leanest).

A mistake I’ve seen for years and that I still see to this day is people focusing on the wrong things when it comes to their training, nutrition, and overall lifestyle.

Many tend to place their focus on little things that don’t really matter, putting the cart before the horse…

Which protein powder is best?
Anabolic window?
Upper/Lower or PPL?

Stop it 🛑

Here is what should be your priority when it comes to getting lean for summer:

1. Training: don’t let online shopping for the latest activewear or gadgets distract you from actually training HARD. I recommend weight training 3-5 times a week to maintain (or even grow) muscle mass, and some cardio too. How much and what type will depend on the individual.

2. Diet: aim to be in a consistent calorie deficit across the week and over time. Keep protein high at 2g/kg body weight minimum (higher the leaner you get). Do your best to satisfy your nutritional requirements from real foods before reaching for supplements.

3. Sleep: prioritise good sleep hygiene. Check my story highlight for tips on this!

Deep down we all know what needs to be done to achieve our goals, so ditch the distractions, put in the work, stay consistent, and reap the rewards 😁

07/08/2021

The sun hits different in lockdown ☀️ Hope everyone got their steps in today🏃🏽‍♂️

08/07/2021

FAT LOSS TRAINING

Fat loss is driven by a sustained calorie deficit. This can be achieved by lowering your energy consumption (eating less), and increasing your energy expenditure (moving more).

Nutrition is by far the most important variable here. You need to be controlling your calorie intake in some form to achieve any significant outcome. However, exercise still plays a significant role.

As far as types of exercise, we can categorise into NEAT, Cardio, and Weight Training.

NEAT (Non-Exercise Activity Thermogenesis) - is simply movement you do outside of your structured exercise sessions. It’s important to track this as the body tends to reduce its level of activity in a calorie deficit. A good way to track this is with a daily step target!

Cardiovascular Training - This can be going for a run, swim, bike ride, or doing a circuit style workout. Structured cardio burns more calories than weight training per unit of time, making it a more efficient form of exercise from a purely weight loss perspective (energy in/energy out). Your heart is also a muscle and getting fitter will offer you many health and performance benefits. That being said, it isn’t essential to do cardio. Adherence is important as well, and you probably won’t stick to a program if you hate it.

Weight Training - while it isn’t the best form of exercise from a pure energy expenditure standpoint, it will ensure you maintain strength and muscle mass in a fat loss phase, as well as a host of other health and beauty / aesthetic benefits that come from having high levels of muscle mass at a low body fat level. From a physique standpoint it’s hard to beat the benefits of weight training, so definitely make it a priority!

Need help with your programming? Shoot me a DM to have a chat about coaching 💪🏽

26/05/2019

STOP DRINKING SO MUCH COFFEE☕️

Caffeine is one of the most widely consumed psychoactive drugs in the world, and like many drugs, it doesn’t take long to build up a tolerance. A tolerance simply means you require more of it to have the same effect!

Caffeine offers many benefits to your performance in the gym. However, building a tolerance will reduce these benefits over time.

So, what can you do?

I suggest a one-week caffeine break every 2-3 months to avoid building a high tolerance and to get the most out of it.

It typically takes 7-12 days to reset. After that gradually re-introduce caffeine and aim to get by on less than before.

If you feel like there’s no way you could cut out coffee, because you need a quintuple espresso to get yourself out the house every morning or to do a biceps workout, then you probably need to do this the most!

25/03/2019

STOP TRAINING TO FAILURE

It’s a common misconception that in order to get the most gains, you should be pushing yourself to the limit every training session, and not leaving the gym until you can’t lift anymore or have a near-death experience.

Not only is this unnecessary, it’s killing your gains!!!

A better approach is to use the REPS IN RESERVE method.

This simply means using a weight that allows you to have 1-3 reps left in the tank at the end of your set.

You will get the same benefit without excessively taxing your body and limiting the amount of productive working sets you can accomplish in your session.

This is particularly the case with full range of motion (ROM) squats and deadlifts which have a long stimulus recovery adaptation (SRA) curve.

Training with Reps In Reserve will allow you to prioritise progressive overload, as well as better technique and rep quality, promoting faster recovery and better gains 💪🏽

31/01/2019

HOW TO ACHIEVE YOUR GOALS IN 2019 🥅

Having goals is great. Setting goals is the first step towards accomplishing anything worthwhile. However, don’t JUST set goals. You also need to create SYSTEMS to go with them.

Systems are a popular way to describe the precise action steps you will need to take to reach your goal. There’s no point having a destination without knowing how to get there.

Here are some tips and examples on how this type of planning can help you achieve your health and fitness goals:

Example 1️⃣ Goal: Get to the gym and train 6 days a week. Action Step: Schedule your workouts in your calendar so you know ahead of time exactly when you will train. Pro tip: make it the same time every day. 📆

Example 2️⃣ Goal: Improve your diet. Action Step: Do your grocery shopping and plan your meals every week. This way there is no temptation when it comes to deciding what to eat on a daily basis because you’ve already planned ahead and food prepped. 🍏

Make this the year you take more action and create tangible improvements to your health and physique!

Need help getting started? Send any inquiries to [email protected] we’ll go from there!

04/11/2018

Taking Sunday to focus on rest and recovery as well as boost my NEAT with a coastal walk 🙂

NEAT (non exercise activity thermogenesis) is basically our activity throughout the day outside of the gym, and is one of the most underrated elements of fat loss training.

When in a calorie deficit our energy expenditure decreases to compensate for the reduced calorie intake. Tracking NEAT allows you to manipulate your calories more accurately and achieve optimal energy balance for your fat loss goals.

A good way to track NEAT is to have a step target and periodically increase it over time 🌊☀️

29/10/2018

💥 Diet for Fat Loss vs Muscle Gain 💥

How does training and eating for fat loss differ from training and eating for hypertrophy? For the most part, it doesn’t. This is where many people (including myself) get things wrong because you/we tend to change things up too much when really only small and specific changes are required.

The only aspect you'll need the most change to occur is with Nutrition. This is where the biggest change will occur as changing you diet from one of a calorie surplus to one of a calorie deficit is what will initiate fat loss. This is the only way to go about fat loss and any diet that 'works' is because it abides by this rule.

Personally I prefer using fats as my calorie buffer to create that deficit, as there are many benefits to keeping carbohydrate intake higher, particularly if you're training multiple times a week and have high amount of muscle mass. Although you can go low carb instead if you prefer. The main thing is to keep your protein high especially the longer your diet goes on for so as to maintain muscle. Start with protein at 2.5g/kg and go as high as 3g/kg further into your cut. A good starting point for establishing a calorie deficit is to take your body weight in kilograms and multiply by 30. Adjust as necessary based upon your progress and go from there.

If you, or anybody that you know, has any questions about health and fitness you can message me at any time!

20/10/2018

ALCOHOL AND GAINS 💥🍾

Summer cuts for many gym-goers are now well under way, which is great! However, there are also many social events for a lot of you. It's that time of year. So how can you go out and socialise and drink while still staying on track with your goals? The first thing to realise is that alcohol is not ideal for your body in any way, and if you are truly serious about your goals, you should avoid alcohol altogether. That being said, if you still want to have a social life, there are things you can do when you plan to go out drinking

1️⃣ Keep total energy balance in check. If you know you're going to drink, eat out, or both, plan ahead and factor that into your energy intake for the day. What this will usually entail is consuming less fats and carbs during the day. Stick with protein and veggies for the most part which will leave you with calories left over for alcohol and more calorie dense foods

2️⃣ Avoid sugary drinks and mixers. These add more unnecessary calories in the form of sugar which you don't need. Stick to dry wines, spirits, and sugar free mixers

3️⃣ Eat before you go out, and prepare food for when you get home (if you get home). This way you wont be as tempted to eat out at the end of the night, and even if you are, you're more likely to stick to your meal plan since you went to the effort earlier. If you're going out to dinner then simply make smarter menu choices

4️⃣ It's better to train hungover than to train before a big night out. Training hard and then binge drinking and getting 1 hour of sleep is by and large a waste of a training session since you are heavily compromising your RECOVERY. Do your best to prevent a hangover (don't overdo it) and train the next day instead

5️⃣ Drink plenty of water and get back to your normal routine the next day. If you realise you went way over your energy target (you probably will a lot of the time) it may be a good idea to do some form of fasting the next day (i.e. eat a little less) to balance out your total energy balance for the week, as averages over time are what ultimately matter

Bottom line is drinking and eating out is not optimal for your progress, and will potentially set you back a few days if not weeks, but being smart and planning ahead is the best way you can go about 'damage control' to live your life and still crush your fitness goals at the same time, which is what it's all about at the end of the day!

16/10/2018

It's only 8 weeks until summer, and while it may be cliché, you cant ignore the fact that nearly everyone wants to look good when it gets hot. You'll be at the beach, you'll have busier social life, in general you'll just want to look and feel GOOD.

But what is achievable in 8 short weeks?

The answer depends. If you're an untrained individual who is new to exercise and never set foot in a gym, then it may take you a few weeks just to get settled in to a routine where you can confidently perform the basic movement patterns that comprise an intelligent program. If you’re more of an intermediate to advanced trainee who just needs to lean up or bust through a plateau, then 8 weeks may be more than enough time for you.

A general rule of thumb is that 1-2% BF loss per month is realistic progress, with even more being possible in some cases, especially if you have your training, nutrition, supplementation, sleep and everything else in order!

Work it out for yourself and see if your goals are realistic. Or use these guidelines to set new goals for yourself if you don't have any yet.

Hit me up if you want help getting ready for summer!

25/09/2018

I used to hate barbell rows. They never felt right as I would use heavy weight with poor form. In fact, I rarely see anyone executing this movement correctly.

Since the start of the year I changed my form, began rowing properly and had to go down from 70-80kg to 30kg, and I actually started seeing my back grow even at that weight. From there I’ve gradually increased via progressive overload to where I am now.

This set is 62.5kg for 8 reps, which is almost at my previous “bro” weight, but with better form (could still be getting more range of motion than I am here). However, there’s no lower back discomfort and much better back gains.

Bent-Over Barbell Row tips: 🏋️‍♀️

1️⃣ Start with bar at mid-shin level. Keep your back at a 90 degree angle. This will strengthen your lower back muscles and gives you a lot more work through the lats, as well as hamstring flexibility!

2️⃣ Lead with the elbows. Pull the bar into you, hold peak contraction for a second before lowering.

3️⃣ Get a full range of motion and stretch your lats at the bottom, reach for the ground, then row again.

Give this a try and don’t be surprised if you start blocking out the sun 🌞

Message me for more info or about online coaching 🙌

On The Ball Training

13/10/2021

16/09/2021

07/08/2021

08/07/2021

26/05/2019

25/03/2019

31/01/2019

04/11/2018

29/10/2018

20/10/2018

16/10/2018

25/09/2018

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