DJ Personal Training

DJ Personal Training I am a local Personal Trainer/Nutritionist in Lane Cove NSW.

I assist each client in reaching their fitness and health goals through individualised exercise programming and nutrition support.

18/06/2026

😊I had the privilege to come across this small business in North Sydney -specialising in patisserie. They only opened up a couple of days ago. A beautiful husband and wife team, and I really wanted to check this business out and I purchased some yummy gluten free chocolates. Please check this place out, you will not be disappointed.

➡️ I got talking to Carolyne and she is 68 - no way? And she is a weightlifter - whenever the conversation steers towards strength training - I want to know more. Well I found out Carolyne is:
Age: 68
Her Clean and jerk is 46kg
Best sn**ch 30kg
She trains 5 days a week at atletika
And she is competing at the end of year in NSW masters
She has been training for a few years - weightlifting and loves it.

🥇🥇Carolyne is an inspiration. Her husband Jonathan is the patisserie chef of their business, and they just opened up their business a couple of days ago - I wish them both the very best, I know they will do very well!

💪🙏Thanking you Carolyne for sharing your weightlifting story with me. I’ll be back!
Maison Perry

11/06/2026

Client Profile:
👧Jane - is in her 40’s, works full-time, has a dog 🐶, and hasn’t got time to cook.

🥅Jane’s goal: to lose weight, feel stronger and fitter.

🛑Jane’s obstacles: finding time to cook nutritious meals, juggling full time work and trying to fit in exercise.

✋To overcome these barriers to exercise, I convinced Jane to train in the early mornings at least 2 x 1/2 hr PT sessions a week. If Jane trains before work, she will definitely fit exercise in and have no excuses to not train. And we worked on her nutrition together. Jane sourced nutritious macro meals that get delivered to her door. These meals were mainly centred around dinner time.

➡️Jane came to see me roughly 10 months ago, trains twice a week - with structured PT sessions with modifications as she has a pre-existing knee condition.

💪💪Jane is lifting more than 50% of what she began with in many of her exercises. She has put on muscle, lost weight and has noticed she is slimmer, fitter, stronger and is able to go for longer walks with her dog, and fit more steps in outside seeing me for her weekly PT sessions.

➡️Jane at the start struggled with her sessions, a couple of times she felt sick, had to stop, take frequent rest breaks and now I can just about throw anything at her - and she keeps up! Jane’s strength, and fitness has improved incredibly and the bonus is she has lost 16kg - and has kept it off.

Jane is still showing up to each of her PT sessions, her weekly weigh-ins and is determined to lose more weight. She will too!

😊Jane doesn’t miss a training session, she even gets to her training sessions earlier than the allocated time. She has had a couple of slip ups, but we have worked on those, and she gets back on track.

Jane doesn’t like to go on Instagram which is completely ok, it’s her choice, and hence there is no photo of her, but this woman needs to know how far she has come. She is amazing! I’m so proud of her!

🙏 I thank God, first and foremost for all the gifts and skills He has given me. I love these success stories and they are definitely Instagram worthy!

08/06/2026

💪😊I’m always looking for challenges or progressions to use for each of my clients training sessions, including my own.

Our muscles adapt if we use the same training methods, and we need to shock them to improve our strength.

Often we don’t do enough balance activities overall which is particularly important to activate and strengthen the deep transverse abdominal muscles to keep us strong, upright and improve balance which is fundamental for reducing our falls risk.

👶👧When we’re kids, or teenagers, we tend to be involved in a lot more activities that improve balance. As we get older these activities either cease or we don’t participate enough in.

⚖️The bosu is great to activate the deep core muscles to improve core strength and balance, because our muscles - particularly our deep abdominal muscles have to work harder to maintain stability.
Incorporating balance training in our sessions can translate outside or even within our homes as we often faced with walking on uneven terrain/surfaces. We will be better prepared to offset a fall.

✅I usually get my clients to try near a wall the blue part first - turned upside down, then as a progression add weight, to make the exercise harder.

✅💪This exercise I am doing - a squat, then the progression with weight adding a shoulder press, is more an intermediate/advanced exercise - as the bosu is turned upside down resting on the blue dome and now the surface is now really unstable. This exercise and all exercises implemented really depends on the individual, their level of training, if they have pre-existing injuries/conditions and their consistency of their sessions etc.

✅💪A bosu is a great addition to a strength training program to improve core strength - the stronger your core - the better your balance.

27/05/2026

Two types of runners -
🏃🥊The 1st one is my son Jacob, hates running but does it to increase his fitness and to help with his boxing stamina.

The 2nd one - Which is me - I’m an avid runner, - running for over 30 years. Completed 5, 10km runs, half marathons and full marathons. I run at least twice a week. Why - running is great for heart health and improving your fitness.

❤️I have a family history of heart disease, diabetes type 11 and high blood pressure in my family. This is the biggest reason why I run, complete 4 strength training sessions a week. My parents didn’t exercise, and ate poorly most of their life and their high blood pressure and diabetes wasn’t managed well.

➡️You don’t have to be part of your family history - lifestyle diseases are highly preventable. Exercise, and good nutrition play a key role.

I am lucky I am not a risk, largely due to taking a different path to my parents. I owe it to my own family to change the course - to lead a healthier lifestyle so that they can too!

💪💪😊Find the exercise you love, think of the beneficial health reasons that you will get from it and couple that with good nutrition and stick to it!

❤️ DM Desiree for PT, Nutrition consultations or to come along to our free weekly Tuesday morning run.

27/05/2026

As a PT/Nutritionist I have had the privilege to work with a variety of clients to help them reach their health and fitness goals.

➡️Every client is unique, has a different goal and may have pre- existing conditions or injuries. So each program is different and is usually modified to suit their training needs.

➡️The only part I use the same for eeach client is making sure that each exercise is executed with good form and technique. Once that is achieved, I use the progressive overload principle, where I have each client complete either more sets, reps or volume.

I also incorporate challenges and a variety of exercises so they can be translated into or mimic the action they would use in there everyday tasks. This is called functional training. The exercises are intentional - meaning they are practiced in each session so that they are stronger in day to day activities without the risk of injury.

💪💪Most of my clients want to get stronger, fitter, leaner. The stronger and fitter and building confidence comes first, and the leaner if that’s their goal comes along later - patience and consistency and discipline is key to lose weight, as well as reducing stress levels, good nutrition, getting more steps in each day, a good training program, hydration and rest.

💪😊I’m proud of all of my clients as they are consistent with their training, they show up when they don’t want to. Some of them have been coming along to their sessions for years. They are very loyal, the best clients I could ever ask for and seeing their success with their training, I know this is where I’m meant to be!





😊😊Thanks Eden for showing up for the Free Tuesday morning run! I usually don’t go running in the rain, or cancel, but th...
25/05/2026

😊😊Thanks Eden for showing up for the Free Tuesday morning run! I usually don’t go running in the rain, or cancel, but the rain held off, and Eden showed up - so I had to go for a run. It starting pouring when we were heading back - which makes you pick up your speed to get under cover.

🏃‍♀️🏃The run became a sprint as the rain got heavier and to finish off, we grabbed a coffee at Pottery Green Cafe! All under 10mins!

➡️Anyone can fit 10 mins of exercise into their day. In the busyiness of our lives we proved it today!

➡️Now back to training my PT clients under cover! Thank goodness I have the luxury of this, as once apon a time I trained my clients in a park.

⏰ Next run - dependent on weather 2nd June Tuesday 6:50am
➡️ Meet outside my PT Studio - 100A Longueville Road Lane Cove. (The back of photo is my front door of studio).
➡️ Approx - 3-5km - run, or run and walk.

❤️ DM Desiree to find out more.





09/05/2026

Strength training for longevity - min twice a week - gradually increasing to 3-4 times a week. Benefits: - improve skin elasticity, collagen production, strengthens muscles and bones, improves hormonal imbalances, and insulin resistance.
Strength training is great for fat loss as it produces lean muscle mass that is metabolically active - the more muscle you have, the more calories you burn even at rest. It also improves your body shape, and posture.
To find out more please DM Desiree or book in for a free 15min chat to see how I can help you with an individual, customised strength training program.

09/05/2026

🏋️‍♂️Strength training is crucial for longevity. The reason why?
- Strength training, using predominantly free weights, pulley and pin loaded machines put load on the muscle which stimulates muscle growth, strengthens joints, ligaments and tendons.

- Strength training improves your cognitive function, mental health, and insulin resistance.

- Strength training improves metabolism and is great for weight loss without losing muscle, as the more muscle you have, the more calories you will burn at rest.
It doesn’t mean you can eat everything you want though, balance is key - getting the right macronutrients (protein, fats and carbs) and micronutrients.
Having adequate water intake as well as good sleep and rest, is essential to support and maximise your strength training program.

- Strength training can make you look younger - that’s right - as it can reverse sarcopenia (age related muscle loss), improve skin elasticity and tightening of the skin through improved circulation, hormonal balance and increased collagen production.

It can also improve posture, by strengthening the skeletal system, leading to a more upright position.

- Strength training can reduce injury, improves injuries by strengthening the muscles, bones, tendons and ligaments. It restores muscle loss after inactivity from and injury and can prevent future injuries including fall related injuries.

AIM - Is to start of small - 2 strength training sessions a week to 3-4 each week. It is really important to use the progressive load technique - increasing volume, intensity, reps, sets, and introducing more challenging exercises over time to get the best results.

😊I have seen so many benefits with all my clients who do 2 x half hour sessions a week - their posture, strength, mood and sleep have improved. Some are even seeing their clothes are fitting them better as muscle takes up less space than fat - our body shape improves when we do strength training.

Bodyweight exercises, Pilates, and Yoga should be a supplement to your strength training program. And cardiovascular fitness plays a role to - to improve heart health.

❤️ Please like, share or follow or book in for

15/04/2026

3️⃣Levels of suspension trainer hamstring curls working predominantly the hamstrings.

➡️Set up cradles to mid calf length, the higher up the harder it is.

🦶🦶Feet need to feel firm in the cradles and balanced and even underneath the heels.

🆎Core needs to be braced, hands by your side for balance and stability. They should not be used to assist the movement.

✅Keep shoulders back and down away from ears, making sure body is straight inline with the straps. Positioning is key to execute good form and to really get those hamstrings working.

Level 1️⃣Core is braced, lifting bottom of ground and lowering - keeping heels firmly down into the cradles. Squeeze the glutes at the top.

Level 2️⃣- when the bottom is lifted up off the ground, keep hips even, relax through upper body, core tight, roll heels towards the bottom so that the knees are directly above the hips, squeeze the glutes, keep hips up, extend legs back out towards wall - slight bend in knees and lower bottom to the ground and repeat.

Level 3️⃣- is level 2 but without lowering bottom to ground, keeping core tight, hips up and even and curling heels in towards bottom and straighten feet towards wall - slight bend in knees and repeat.

Level 4️⃣ - is a super challenge - core has to work hard here to keep the body stable - similar to level 3 but hands are off the ground above the chest.

🛑 Always warmup before a workout, and if you feel faint, dizzy, or pain stop! If your new to exercise, haven’t exercised in a while or have medical conditions or pre-existing injuries obtain a medical clearance.

14/04/2026

➡️Here is one for my clients - who seem to bypass the 16kg KB. I’m performing the suspension trainer, single elevated split lunge with the 16kg KB. Maybe I may inspire you to pick it up eventually.

➡️Main muscles worked: Glutes - I’m really feeling it in my left glute - with and added challenge and load of the KB and a hip flexor stretch of the back leg,

✅Cues: brace core, slight lean fwd, straight back, chest up. Front knee behind toe and the knee toe, and hips are facing forward. The weight is placed in the same hand of the forward leg to protect lower back.

➡️Drive the back knee towards floor bending through the front knee, I usually do 3 sets of 12 reps each leg. Those glutes feel the burn.

❤️What I love about this exercise is your strengthening your core at the same time, as you have to control your balance and stability with your back foot in the handles and having one foot up off the ground with an extra challenge of the KB.

✅Modifications: having a bench or high sturdy platform for my clients to hold on to, until their balance gets stronger and then moving on to a light weight and increase this weight over time. I usually help them get their foot into the straps. Just going these alone without the weight really works those mainly those glutes and core.

Address

100A Longueville Road
Sydney, NSW
2066

Opening Hours

Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 8pm
Saturday 7am - 1pm

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