Shane Drozdzak Personal Training

Leave your ego’s at the door team,

If you’re new to the gym, there is nothing more cringe worthy and unimpressive from a trainer/experienced gym goers perspective than watching someone load up a heap of weight and only do quater the range of motion (on any exercise), I’d be alot more impressed by seeing someone using proper form with full range of motion than ego lifting.

Build a good movement pattern through full ROM and the strength will come. Good things take time

If you’re trying to live a healthier lifestyle, there will always be people in your life that will try their hardest to distract you and get you off course, directly or indirectly. Generally, these people would like to be doing the same, but are too lazy to change so will despise the fact that you’re making a conscious effort to do so.

Don’t miss out! It’s free and there’s limited spots available

The Deadlift – Some would say if you do only one exercise, this is the one to do! Of all the big compound exercises, it can be the hardest to convince people why the deadlift is such an incredible movement. It’s not only safe- when done correctly, but insanely effective at helping practically anyone to achieve their goals, whether they’re a strength athlete or a desk jockey who only wants to look and feel better. Deadlifts will increase your overall strength & build lean muscle mass unlike any other exercise. Some people are afraid to do deadlifts in case they get injured. Like any exercise, if your form & technique is bad you will get injured eventually. So we’ve got you covered, Shane will be hosting a free deadlift seminar and will be teaching you the fundamentals so that you can perform a deadlift safe and effectively! DATE: SATURDAY 11th AUGUST TIME: 10.30am-12pm You don’t want to miss out on this! Everyone will benefit from taking part and here is our top 5 reasons why; 1. Fat burner! For anyone who would like to lose some extra weight, deadlifts can come in very handy. Deadlifts facilitate the rapid burning of body fat! What more could you ask for you will be a fat burning machine! 2. Muscle Workout! Deadlifting is the best workout for this who would love to exercise as many muscles as they can. What most people do not know is that deadlifts engage all the major muscle groups of the body! 3. Makes real life lifting easier. When you do deadlifts over time, you will realize that lifting things become easier and effortless and make doing everyday things that much more effectively! 4. Sculpt and strengthen your core! Deadlifts will help sculpt and tighten up your entire core section, upper, lower abs and oblique’s. 5. Suitable for women Women are always concerned about getting a male physique when working out. Unlike common belief, deadlifts do not distort ones feminity, but improves on their physique building strong, lean muscles, giving an overall toned body! These are just our top 5 picks, but there are so many more amazing reasons, improved posture & stability, keeps your heart healthy, strengthens the hamstrings & butt, builds stamina, and improves grip strength as well as they are fun too! We were privileged enough to get a preview of what’s to come during the seminar, and you don’t want to miss out! Spaces are limited, contact the office to book your spot, and learn how to do one of the greatest body movements out there!

Anyone keen to improve their bench? Come along this Saturday! Free to Anytime Fitness Invercargill members and $15 for non members!

Are you wanting to learn how to Bench Press? Or build a stronger and more efficient bench?

This Saturday from 10.30am - 12pm we have our trainer Shane, who is a competitive Powerlifter and powerlifting coach run a Bench Press technique class here at the club, free to all members.

This class will cover,
✔️ Anatomy and basic biomechanics of the Bench Press
✔️ Proper warm up and mobility drills for injury prevention
✔️ Correct setup and ex*****on of the movement
✔️ Personal technique analysis of the exercise

Just like his squat technique class, the spots are limited so if this is something you are interested in, register in the office to secure your spot.

Client Sina absolutely killing it! Been working with her since February and she has made a massive amount of progress in the short time I’ve trained her! Super committed and always willing to learn 💪

Whats your why? Here we have Sina proving that girls CAN lift weights. Sina has just competed in her second Power lifting competition a few weeks ago. Here's how she went....

I was stoked with the progress I had made since my first comp back in November 2017. I went 9/9 which means I completed all 9 lifts (3x Squat, 3x Bench, 3x Deadlift). I put 37kg on my total since my first comp! I was super stoked considering I had a hip injury to deal with as well. Rehab does wonders! I couldn't have done it without my trainer Shane Drozdzak who helped change my Squat technique and many other things to improve my lifts!

WHY DO YOU TRAIN?
I purely train because I love it. Going to the gym is not hard....it's staying away that is the hard part! It's extremely addictive once you set yourself reachable goals!

WHAT KEEPS YOU MOTIVATED?
What motivates me the most is to choose one thing to work towards. My goals were non look related just because it's easier to measure the progress. I used to think "how cool would it be to do 40 press ups" Yep! I went from 1 press up to 40, and it did take a while but it was the progress that kept me going! Another thing that really helps me to keep motivated is having a trainer. Shane's passion for powerlifting and gym has definitely rubbed off on me.

WHAT IS YOUR FAVOURITE THING ABOUT ANYTIME FITNESS?
My favourite thing has got to be the equipment. Can't beat the grip on those bars. It makes such a difference when lifting heavier weights. Staff are so friendly and keep everything very tidy! Another thing that is super convenient is that it's a 24/7 gym, so you can go aaaaaannnnnyyyyytttiiimmmeee 😂

Are you trying to build muscle but still running the “Bro Split” style programme? (Chest day, arms day, legs day, back day etc)

This style of training is very dated and sub optimal when it comes to building muscle, higher frquency training (training each muscle 2-3 times a week as opposed to once a week) is alot more benificial for a natural lifter.

This Video explains the science behind why you need to ditch the Bro Split.

Tag a mate that needs to watch this.

The Myth of Bro-Splits for Muscle Size with Dr. Mike Israetel | JTSstrength.com Dr. Mike Israetel of Renaissance Periodization discusses the validity of typical body part split training (Mon-Chest, Tues-Back, Wed-Legs, Thurs-Shoulders, F...

Good opportunity for anyone looking at learning how to squat or improving their squat technique this saturday 10.30-12.

Currently have 6 spots left and it's first in first served so if anyone is interested, send me a DM on here or register at the anytime fitness office with the girls!

Are you wanting to learn how to Squat? Or even improve on your current technique? Well now you can!

This Saturday from 10.30am - 12pm we have our trainer Shane, who is a competitive powerlifter and coach running a Squat technique class here at the club, free to all members. This class will cover,

✔️Anatomy of the Squat and mobility drills
✔️Core bracing and safety cues
✔️Correct setup and ex*****on of the movement
✔️Progressions of the exercise for newbies
✔️Personal technique analysis of the exercise

If this is something your interested in, pop into the club and see the girls in the office to register. There are limited spots available so get in quick before they fill up.

Wanting to add more muscle to your frame??

Here’s a few helpful tips and reasons why you should bulk.

✅ Prioritize compound movements over isolation, progressively overloadeding week to week.
✅ You can be in a small 200calorie surplus(estimate give or take) and still make optimal progress, you don’t have to ‘dirty bulk’ and eat everything in sight to add size
✅ Bulk in the winter months, plan your macro cycle out. You won’t mind as much when it’s jacket/hoodie season rather than waiting to summer to bulk where you’re more than likely going to be wearing less
✅ Regulate your calories on non training days to keep things a bit tighter during a bulk and not just eat for the sake of eating.
✅ The more size you add, the leaner you will look at a higher body fat percentage
✅ Plan smaller bulking/cutting periods. 4-6 weeks cutting and 12-16 weeks bulking is plenty (you can’t get that fat in 16 weeks if done correctly
✅ You will never reach your ideal physique if you aren’t growing and growing requires a bit of body fat. Alot of skinny/lean guys have a fear of losing their 6 pack and stay skinny forever because they are too scared to be in a calorie surplus that requires some fat gain (usually because they don’t wanna stop being able to take topless selfies for instagram 🙄🤦‍♂️)
You have to eat for the long term.

Tag a mate that loves a good Jaw day in the gym!