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The smoothie that tastes just like a Weis bar!

Thursday, July 13, 2017 | By Luke Archer
If you love an after dinner treat, this recipe is for you! (And yes, it really does taste just like a mango Weis bar!) Sticking to your plan comes down to surrounding yourself with the best possible choices so that you're not tempted to overindulge on foods that are moving you further away from your goals. But that doesn't mean you have to miss out on all of your favourite foods ..

The machine that's killing your motivation

Thursday, July 06, 2017 | By Luke Archer
The 3pm slump. It's something I'm sure you're familiar with. That time of day when all of a sudden your energy levels plummet and you feel like you could take a nap, right there at your desk. So what do you do? You reach for the closest thing that's going to pick you up, straight away. And for many of us, the closest thing is usually a vending machine. The very mach ..

6 minute 6 pack

Thursday, June 29, 2017 | By Luke Archer
Have you ever said to yourself, "I don't have time to exercise?" I know I have! It's true that we're all busy. That's life these days! But people who are in great shape have exactly the same amount of time in their week as people who are overweight. The difference is where they choose to spend their time! You can't just rely on finding time, you have to MAKE time! So, ca ..

What I learnt from training with the QLD Maroons!

Thursday, June 22, 2017 | By Luke Archer
Last Sunday, I had the amazing opportunity to head into Maroons camp, and be involved in an opposed session with the QLD team. I kind of had to pinch myself! Here I was with my teammates from Souths Logan Magpies, playing footy with the likes of Johnathan Thurston, Billy Slater, Cameron Smith and Cooper Cronk... Photo credit: Brad Munro (https://www.instagram.com/coachbradm ..

I'm burnt out

Friday, June 16, 2017 | By Luke Archer
Tired. So, so tired. I wake up in the morning feeling exhausted, before the day even begins. I feel like I'm rushing from one place to the next. My body is always sore and my energy levels are flat. I have no motivation. This was my life about 7 years ago. I was working full time as a chippy, studying my personal training course part time and training for foot ..

What to do on recovery day

Friday, June 09, 2017 | By Luke Archer
"Did you hurt yourself tonight?" My wife saw me hobbling in the door, with ice strapped to my ankle after footy training. "No, Rach, it's all good. Just helps me recover better." I could see the relief in her eyes straight away! It's now a regular occurrence - me, walking in to the house with ice strapped to me somewhere! And it's the beginning of my recovery after tough  ..

How to turn exercise into fun!

Thursday, June 01, 2017 | By Luke Archer
If you're looking for 1 thing you can do to make exercise a regular part of your life, it's this: Incorporate movement that's FUN! Now, what's fun for one person may be really boring for another, so it's really important that you take some time to work out what lights YOU up. Of course, it's important to lift weights and do short, sharp cardio workouts. It's also important  ..

How coachable are you?

Friday, May 26, 2017 | By Luke Archer
If you've ever played sport, I'm sure you can appreciate the value of a good coach. They are there to give you advice, encourage you and help you improve. A good coach will help you be better, and will see things in you that you didn't even see for yourself. But do we always like what they have to say? Nope! And that's ok. I'm sure my clients don't always like wha ..

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Scott
Scott came to our New Farm personal training studio lacking energy and out of shape. Long days as a plumber on job sites didn't help his lifestyle choices and he wanted to do something to improve ..