🏋️♂️Daily easy to action transformation tips
💪🏼Helping people build a more athletic physique in 90 days
👨💼I make leading professionals UNSTOPPABLE
💼So they have the energy & confidence to succeed
19/08/2026
Throwback to an incredible weekend of brain gains 🧠
Shout out Dave Marsh | Strength & Performance Coach & MUSCLE NERDS EDUCATION for another incredible day of learning
No better way to learn than to get your kit off in front of a room full of coaches and get ripped apart to learn more about the body and how to see theory and concepts in practice
📸 Lucas Howard | Videographer | Assistant Director | Soundie
05/08/2026
Weekend in the whitsundays
Went in search of some sun, didn’t quite find as much as we wanted
Instead got turtles, whales, a camera roll full of pics and belly full of food
And a reminder that I do not like champagne 🍾
Straps = More GaInZz M8
Simple as that
👇🏼 Details Below👇🏼
Saturday 18th July
1pm
One Playground haymarket
Comment “Workshop” and I’ll dm you the link to book
You shouldn’t be setting PB’s on your easy runs
You’ve missed the whole point if you are
Here’s 3 reasons you should be using them
Build your aerobic engine – Improve your heart, lungs, and muscles’ ability to use oxygen so you can run faster for longer with less effort.
Promote recovery while adding volume – Increase your weekly mileage without creating excessive fatigue, allowing you to recover between harder sessions.
Develop durability and running efficiency – Strengthen your muscles, tendons, bones, and movement economy so your body becomes more resilient and efficient over time.
Save this as your reminder to actually keep them easy
👇🏼Steal my lower body day designed to build athleticism👇🏼
Feeling slow doesn’t have to be the way just because you wanna build some solid muscle tissue
Feeling, performing and looking like an everyday athlete isn’t a case of one or the other with the right training
That’s where a phase of contrast training can come in nicely to help out
Pairing Strength work with Plyo work is a great way to make use of that Post activation potentiation benefit and build on it to improve speed and athleticism
Here’s the current lower body day Dave Marsh | Strength & Performance Coach has me running in my contrast block
Save it and try it next time you hit lower body and you’ll feel a completely different hit than your traditional 8-10 reps all the time
A1. Calf Raise machine - 2 sets of 10-15 reps
B1. Power Clean - 3 sets of 3-5 reps
C1. Barbell Front Squat - 4 sets of 4 reps
C2. Max Effort Vertical - 4 sets of 5 reps
D1. Goblet Cossack Squat - 3 sets of 5 reps each side
D2. Lateral Bound & Stick - 3 sets of 3 reps each side
E1. Single leg Landmine RDL - 3 sets of 8 reps each side
E2. Single leg broad jump & Stick - 3 sets of 5 reps each side
F1. Copenhagen Plank Dips - 3 sets of 10-12 reps each side
F2. Suitcase carry - 3 sets of 30 seconds each side
Can we also take a second for the beaut of a force studio One Playground haymarket bringing all the vibes to the training clips 😂
21/02/2026
Bilal came back off holiday feeling a little lost
10 days away followed by night shifts at work and getting ill in the process had him feeling deflated
Understandably so he wanted to get back on the wagon as quick as possible and continue shedding the body fat he’d made great progress with before going away
The problem is going from where he was after all of that to back to doing everything we’d built up to pre holiday felt just a little to much
It was overwhelming…
To many things to think about
And as a result impossible to stick to
So we jumped on a call, we problem solved and we came up with a plan
A plan that he could stick to
One that would get him infinitely better results than the old one because he could do the one thing that matters most
Put it in to action
See that’s what my job is as a coach
To meet you where you’re at and give you what you need to make it work for you
We can all download a crappy pdf training plan online
These days you can even get Chat gpt to write you one let’s face it
But having a coach is what bridges the gap from a plan on a page to actions being taken
Maybe it’s time you reach out for help on bridging that gap
If so. Message me “GAP” and I’ll be in touch to see how I can best help
05/02/2026
Casually defying gravity on a random Thursday morning 😍
Absolutely loved it, hairline did not 😂
Roll on the next time
Just a regular Saturday morning at this point🏃♂️
Couldn’t have asked for a better day for it really 🌅
beachescouncil put on a great event 🙏
30/01/2026
The team’s flying!!!
Weight down, Strength up, Confidence sky high
You might notice some of the teams wins revolve around lifestyle factors
Such as steps, sleep, meal prep blocking etc.
As much as yes the programme in the gym gets the result when paired with the right nutrition strategy
That’s all worthless if the other 23 hours aren’t taking you closer to where you want to be
Running half marathons, dropping 10kg’s or hitting a new squat PB
These are all the shiny prizes that everyone see’s but it’s not without getting the rest of the hours in check that you actually achieve these