Meet Jamie Hoopmann: The Strong, Athletic, and Resilient Trainer at CGPT At CGPT in Hawthorn, personal trainer Jamie Hoopmann combines elite athletic experience with evidence-based coaching to help clients build strength, move better, and become more resilient. From rowing at a state and national level to coaching youth athletes in AFL, rugby, and rowing, Jamie has seen firsthand how the right training transforms not only performance but also confidence and quality of life. His mission? To bring those same high-performance principles into accessible, personalised programs for every client who trains at CGPT. From Elite Rowing to Coaching Others Jamie’s turning point came during his years as an elite rower. Training at the highest level showed him the profound impact of great coaching and strength and conditioning. “I saw how much difference proper training made, not just for performance but for health and confidence outside of sport,” he explains. That realisation sparked his passion to turn coaching into a career. Today, Jamie is completing a double degree in Exercise & Sport Science and Exercise Physiology while working as a strength and conditioning coach. His background gives him a unique edge: he understands the science behind training but also knows how to apply it in a way that makes sense for both everyday people and athletes. A Training Style Built for Progress Jamie describes his coaching philosophy in three words: Strong. Athletic. Resilient. · Strong: because strength underpins everything, from daily function to athletic performance. · Athletic: because he coaches movement, not just muscles, ensuring clients build balance, agility, and coordination. · Resilient: because life comes with setbacks, and training should prepare people to handle load, stress, and challenges with confidence. Every session with Jamie is tailored, challenging but achievable, and built to create lasting results. “I meet clients where they’re at, explain the ‘why’ behind each movement, and celebrate the small wins that build consistency,” he says. His approachable style ensures every client leaves feeling stronger and more capable. Why Jamie Loves Strength and Power Training Jamie’s favourite type of workout is strength and power training - barbell lifts, explosive movements, and athletic accessory work. “It’s effective because it goes beyond burning calories,” he explains. “It builds strength that carries over into sport and everyday life, improves movement quality, and helps people feel and perform at their best.” Whether it’s an athlete preparing for competition or someone who just wants to feel younger, fitter, and stronger, Jamie’s programming delivers measurable, meaningful results. Transformations That Go Beyond the Gym One of Jamie’s most impactful coaching experiences involved working with a rower who had broken his leg. After months of rebuilding strength, mobility, and confidence, Jamie witnessed him return to the water for the first time. “It wasn’t just physical rehab, it was giving him back the sport and identity he thought he’d lost,” Jamie says. For him, this reinforced the true power of coaching: helping people reclaim not just their fitness, but their confidence and independence. Life Outside the Gym When Jamie isn’t coaching clients at CGPT, he’s usually outdoors, staying active with cycling or running. Movement has always been his reset button, keeping him refreshed and ready to bring energy back into the gym. He also has a hidden passion for 4WDing. Whether it’s mechanical upgrades or planning the next camping trip, Jamie enjoys problem-solving and building systems — the same mindset he applies to helping clients achieve peak performance. Why Train With Jamie at CGPT? If you’re looking for a personal trainer in Hawthorn who blends scientific knowledge, athletic experience, and a supportive coaching style, Jamie Hoopmann is ready to help you reach your next level. His sessions are built to make you stronger, more athletic, and more resilient - whether your goal is improving sports performance, returning from injury, or simply building confidence in everyday life. At CGPT, Jamie empowers clients to move with purpose and discover just how capable they really are. His mantra is simple: “Consistency beats intensity. Stack small wins, keep showing up, and you’ll achieve more than you ever thought possible.”
The High-Performance Edge: How Strength Training Translates to Career Success Executives and professionals are no strangers to performance metrics. You measure results in meetings closed, projects delivered, and strategies executed. But what if the biggest performance enhancer for your career wasn’t found in the boardroom, but in the gym? At CGPT in Hawthorn, we work with many corporate professionals who’ve discovered that strength training isn’t just about building muscle - it’s about building resilience, presence, and stamina that directly translate into success at work. When your body performs better, your career does too. This is how consistent strength training can sharpen your edge in business, from focus and decision-making to confidence and stress management. Strength and Resilience: The Mental ROI of Training High performers know that the difference between success and burnout often lies in mental resilience. Strength training plays a surprisingly powerful role here. · Sharper focus and decision-making – Lifting weights requires concentration, discipline, and progression - skills that carry into high-pressure projects and negotiations. Regular training improves executive function, which is linked to better problem-solving and planning (Erickson et al. 2011). · Energy management – Instead of the 3pm slump, strength-trained professionals report steady, consistent energy across long days. Improved metabolic efficiency and better sleep quality are common side effects of training. · Confidence under pressure – Knowing you can physically lift heavy loads builds a quiet confidence that shows up when the stakes are high in business. As one CGPT client, a director at a Melbourne firm, put it: “Deadlines don’t intimidate me the way they used to. I feel sharper, calmer, and more in control after I started training.” Posture and Presence: How You Show Up Matters In leadership, your presence speaks before you do. Strength training - particularly core, back, and mobility work - transforms posture and body language in subtle but powerful ways. · Improved posture means fewer slouches over laptops or in boardrooms, projecting authority and energy instead of fatigue. · Mobility gains make standing tall and moving confidently effortless. · Body language becomes more open, engaged, and commanding - critical in presentations and client pitches. This is not just about looking strong. It’s about embodying the resilience, discipline, and focus that colleagues and clients notice instantly. Stress Management: Why Lifting Beats Burnout Stress is part of any high-performing career. The question is how you manage it. Strength training is one of the most effective tools available: · Physiological reset – Lifting weights lowers cortisol, the stress hormone, while boosting dopamine and serotonin, the brain’s “feel good” chemicals (Meeusen & De Meirleir 1995). · A mental outlet – Training sessions create a deliberate break from email and strategy, giving your mind time to reset. · Long-term resilience – Consistent strength training has been linked with lower risks of anxiety and depression, which can quietly derail even the most successful careers (Gordon et al. 2017). At CGPT, corporate clients often describe their sessions as “the hour that makes the rest of the day possible.” Injury-Proofing for a Demanding Lifestyle Executives don’t just spend time in boardrooms - travel, client golf days, and long-haul flights are often part of the job. Without strength training, these can take a physical toll. · Back and shoulder strength reduces the risk of pain from sitting on planes or working long hours at a desk. · Core stability and hip mobility protect against injuries on golf courses or tennis courts. · Stronger joints and connective tissue mean fewer setbacks that pull you out of action during critical times. A corporate leader sidelined by back pain or fatigue isn’t operating at peak performance. Strength training is insurance for your career as much as your body. The CGPT Advantage: Structure Without Distractions Time is the most valuable currency for corporate professionals. That’s why CGPT is built for efficiency and results: · Private, distraction-free environment – No crowds, no wasted time waiting for equipment, no noise competing for your focus. · Tailored programming – Each session is designed for you, maximising outcomes in as little as three sessions a week. · Expert trainers with diverse specialties – From Andrea’s empathetic, personalised coaching to Laurence’s physiotherapy-informed technical expertise, our team ensures your training is safe, effective, and aligned with your goals. · Accountability built in – Every session moves you closer to your targets, with trainers invested in your progress. It’s the same principle you use in business: get the highest return possible from your time and effort. The High-Performance Edge Strength training doesn’t just keep you fit. It makes you sharper, more resilient, and more confident - qualities that directly impact career performance. Whether you’re leading a team, pitching to clients, or flying interstate for meetings, strength training ensures your body and mind can handle the demands. Email Andrea today at andrea@chrisgympt.com to discover how CGPT can give you the high-performance edge - in the gym, in business, and in life. References · Erickson, KI, et al. 2011, Exercise training increases size of hippocampus and improves memory, Proceedings of the National Academy of Sciences, 108(7), pp. 3017–3022. · Gordon, BR, et al. 2017, Resistance exercise training improves depressive symptoms in adults: a meta-analysis, JAMA Psychiatry, 74(6), pp. 566–576. · Meeusen, R & De Meirleir, K 1995, Exercise and brain neurotransmission, Sports Medicine, 20(3), pp. 160–188.
When Your Gym Stops Working for You: How to Spot the Signs It’s Time for a Change Most people join a gym with good intentions: a fresh membership card, a new water bottle, and the determination to make a change. But somewhere along the way, that excitement fades. You’re doing the same routine on autopilot, the results have plateaued, or worse - you’ve stopped looking forward to going at all. Sound familiar? You’re not alone. The truth is, not every gym is built to grow with you. Sometimes, what worked at the start stops serving you as your life, goals, and body change. And if you’ve already read our blog on Why Strength Training at Chris’ Gym Outshines Other Fitness Options , you know that not all gyms are created equal. This follow-up digs into the signs it might be time to rethink your gym membership, and what to do if you’ve outgrown the “one-size-fits-all” approach. The Subtle Signs Your Gym Isn’t Working Anymore It doesn’t usually happen overnight. Instead, you start to notice small shifts: · You’re doing the same exercises over and over, with no clear sense of progress. · You arrive, plug in your headphones, and leave without feeling inspired. · You avoid peak hours because you know you’ll be waiting for equipment. · You feel invisible in a crowded space, with no trainer checking in or offering guidance. Individually, these may not seem like deal-breakers. But together, they create a cycle of frustration that can quietly erode your motivation and results. Key Red Flags to Watch Out For If you’ve been wondering whether your gym is still working for you, here are some classic warning signs: 1. No Progression If you’ve been lifting the same weights or running the same distance for months without change, you’re not being challenged. Progress requires progression - and a plan to get you there. 2. Feeling Invisible In large gyms, it’s easy to feel like just another membership number. If no one knows your goals, checks your form, or notices when you don’t show up, it’s easy to drift off track. 3. Fighting for Equipment Peak-hour chaos can derail even the most committed member. If half your workout is spent waiting for a machine, it’s no wonder consistency becomes harder. 4. Lack of Accountability Without a trainer or program guiding you, it’s easy to fall into the habit of doing the same thing, or skipping workouts altogether. Accountability is often the missing piece that separates people who plateau from those who progress. The Emotional Side: When Training Becomes a Chore Exercise should leave you feeling energised, empowered, and proud of yourself. But when your gym isn’t working, those feelings get replaced with something else: · Boredom - Going through the motions without excitement. · Frustration - Seeing little to no progress despite showing up. · Guilt - Skipping sessions because you’re uninspired. · Disconnection - Feeling like your gym is just a building, not a supportive community. It’s not that you’ve lost your drive, it’s that the environment no longer brings out your best. Why This Happens There are a few reasons people outgrow their gym: · Changing goals - Maybe you started out wanting weight loss but now care more about strength, bone health, or injury prevention. · Busy schedules - Life gets hectic. If your gym doesn’t offer structure and efficiency, it won’t fit into your day. · Lack of personalisation - Cookie-cutter programs and generic group classes can only take you so far. · One-size-fits-all environments - Big gyms are designed to serve everyone at once, which often means they don’t truly serve anyone well. So, What’s the Alternative? This is where CGPT comes in. Unlike crowded gyms or impersonal memberships, CGPT in Hawthorn is designed around you . Our approach is private, personalised, and results-driven - the opposite of the “one-size-fits-all” model. Here’s what you can expect: · Personalised Programs - Every session is tailored to your body, goals, and lifestyle. Whether you want to rebuild strength, improve performance, or simply feel fitter, your trainer will guide you every step of the way. · Private Environment - No waiting for equipment. No competing for space. Just focused training in a calm, supportive setting. · Expert Trainers - Our team (Andrea, James, Laurence, Mia, Sophie, and Tim) each bring unique expertise, from technical physiotherapy-informed coaching to fun hybrid athletic sessions, ensuring you’re always matched with the right trainer for your needs. · Built-In Accountability - With a trainer invested in your progress, you’ll never feel invisible. Every win is noticed, every challenge is supported. An Invitation to Reflect If you’ve been coasting, plateauing, or simply feeling uninspired, it might be time to ask: · Is my current gym helping me move forward, or am I just maintaining? · Do I feel supported, seen, and motivated where I train? · Am I excited about my fitness, or has it become just another task on the list? If the answer leans towards the second option, it could be time for a change. Why CGPT Could Be the Next Step Switching gyms isn’t just about swapping buildings - it’s about finding an environment that reignites your motivation and helps you get results that last. At CGPT, we specialise in helping people who are ready for more: more accountability, more progress, and more support. Your fitness journey should never feel stagnant. With a private, personalised approach, we’ll help you break through plateaus and rediscover the joy in training. Email Andrea at andrea@chrisgympt.com to learn how CGPT can get you moving again with purpose, progress, and confidence.
Why Strength Training Is the Ultimate Anti-Ageing Secret (Even Better Than a Ski Pass) Imagine this: you’re in your 70s, skiing in Aspen without worrying about your knees, playing doubles at Kooyong Tennis Club with friends, or golfing on the Mornington Peninsula before heading to lunch. Maybe you’re hiking the Dolomites, or simply enjoying a family trip to Noosa or a relaxed summer’s day in Portsea - and you’re doing it all with energy, confidence, and ease. It might sound like a dream, but for many Hawthorn locals, it’s completely achievable. The secret? Strength training. At CGPT in Hawthorn, we believe ageing doesn’t have to mean slowing down. In fact, with the right training, your 60s, 70s, and beyond can be your most adventurous decades yet. Breaking the Myth: Ageing ≠ Slowing Down Yes, muscle mass and bone density naturally decline with age, but that doesn’t mean you’re destined to give up the things you love. Science shows strength training helps preserve - and even rebuild - what time tries to take away. That means: · Better balance for tennis or hiking uneven terrain. · Stronger bones for skiing or golf swings without fear of injury. · More energy for full days sightseeing on holiday or keeping up with grandchildren. The truth is, ageing is an opportunity - not a limitation. It’s about training smarter, protecting your body, and unlocking strength you didn’t know you had. Strength Training: The Lifestyle Multiplier Think of strength training as your membership card to an active lifestyle. It doesn’t just keep you fit for the gym, it enhances every activity you love. · Golf - Building core and hip strength improves swing power, while balance exercises reduce strain and risk of injury. · Tennis - Whether at Hawthorn Tennis Club or a competitive set at Kooyong, strength training sharpens reaction time and protects shoulders and knees. · Skiing - Strong glutes, quads, and core muscles mean longer days on the slopes without fatigue or falls. · Travel - From carrying luggage through airports to full days exploring cobbled streets in Europe, strength training makes every step easier. The common thread? A stronger body gives you the stamina and resilience to live the life you want, not just watch from the sidelines. The Energy Factor: Why Strength Training Beats “Taking It Easy” Some people think they should slow down to preserve energy. The reality? The less you move, the less energy your body produces. Strength training reverses that cycle, boosting your metabolism and giving you the endurance to go all day. Our clients often tell us that after a few months of training, they’re no longer wiped out by a day trip to Portsea, or too tired to play a full 18 holes. Instead, they’re keeping up with family on trips to Noosa and feeling younger than they have in years. Safe, Effective Training for Every Stage of Life At CGPT, we don’t believe in one-size-fits-all training. Our trainer create programs tailored to your body, your goals, and your lifestyle. For seniors, that often includes: · Sit-to-Stands & Step-Ups – Builds leg strength for stairs, hikes, and tennis footwork. · Seated Rows & Band Pull-Aparts – Supports posture for golf swings or long-haul flights. · Farmer’s Carries – Trains grip and core strength for luggage, shopping, or carrying grandkids. · Glute Bridges & Deadlifts (light to moderate) – Strengthens hips and back for skiing and everyday resilience. Every exercise is designed to translate directly to the activities you love. Meet the Trainers Who’ll Keep You Strong for Life The CGPT team brings diverse expertise - all united by one goal: keeping you strong, fit, and adventurous for decades to come. · Andrea Baylis – Owner and lead trainer, Andrea is known for her balanced, smart, and personalised approach. She excels at empowering women and guiding clients through every stage of life with empathy and care. · James Shaw – With his background in sport science, James brings a fun and goal-driven style. He’s especially skilled in making training enjoyable, helping clients regain confidence after injury, and connecting strength work to real-life activities. · Laurence LaRosa – Laurence’s technical, physiotherapy-informed approach ensures every move is safe, effective, and tailored. Perfect for those looking to protect joints and build strength for tennis, golf, or skiing. · Mia Parsons – A hybrid trainer with a background in basketball and boxing, Mia brings athletic energy and variety. She’s ideal for clients wanting agility, coordination, and resilience for fast-paced sports like tennis. · Sophie O’Donoghue – Adaptable and empowering, Sophie specialises in functional strength that makes everyday life easier. She’s especially supportive for those building confidence later in life. · Tim Walker – Tim is all about strength and transformation, with a detailed yet adaptable style. He’s passionate about helping clients at any age discover just how much stronger they can become. Local, Personal, and Community-Focused What sets CGPT apart isn’t just the training - it’s the community. Our private Hawthorn studio means no crowded classes, no waiting for equipment, and no cookie-cutter programs. Just expert guidance in a supportive space, minutes from the places you already know and love: Kooyong Tennis Club, Hawthorn Tennis Club, Royal South Yarra Tennis Club, Fairview Park, Glenferrie Road cafés, Central Gardens (aka The Rocket Park), Grace Park and beyond. Your Next Decade Starts Now Whether your goals include skiing in Aspen, hitting your best serve at Kooyong, travelling the Dolomites, or simply enjoying family trips to Noosa without worrying about fatigue, strength training is the ultimate anti-ageing tool. It’s not about turning back the clock. It’s about giving yourself the strength, confidence, and vitality to make the years ahead your most adventurous yet. Email Andrea today at andrea@chrisgympt.com to find out how CGPT can create a program tailored to your lifestyle and goals. Because the ultimate secret isn’t just staying alive longer, it’s staying strong enough to live fully.
Meet Miles Stukenborg: The Adaptable and Supportive Trainer at CGPT At CGPT in Hawthorn, personal trainer Miles Stukenborg brings a fresh mix of education, empathy, and adaptability to the gym floor. With a background in Exercise Sport Science and years of experience coaching both in and outside the gym, Miles is passionate about helping people discover that nothing is impossible when you back yourself. His approach blends technical knowledge with genuine care, making every client feel seen, supported, and motivated to push forward. From Coaching to Personal Training: A Natural Progression Miles’ journey into personal training began with his love for coaching. A former junior baseball coach at his local club, he quickly discovered the impact he could have on people’s confidence and development. “The turning point for me was realising how much influence I had on people in the gym environment and taking every opportunity to teach and educate in an area I love,” Miles recalls. That passion only grew during 2020, when he started an Instagram page sharing home workouts. His posts inspired peers to stay active through lockdown - with one reaching out later to thank him for sparking a life-changing fitness journey. This deep sense of purpose continues to fuel Miles’ work at CGPT, where his focus is always on helping clients feel stronger, healthier, and more capable in everyday life. A Training Style Built on Flexibility and Education If Miles had to sum up his training style in three words, they’d be fruit salad, education, and fair . · Fruit salad because, as he puts it, “everyone is different with what they want to achieve.” No two clients are the same, so his programming adapts to meet unique needs and goals. · Education because he believes in teaching clients the “why” behind every exercise - not just showing them how to move but giving them knowledge they can use (and even pass on to others). · Fair because he knows life throws curveballs. He listens, adjusts, and supports clients through the ups and downs, scaling sessions to suit their energy and circumstances. General Health as the Foundation Miles’ favourite type of workout to teach isn’t limited to one discipline. Instead, he thrives on all-round general health programming, tapping into strength, endurance, mobility, and lifestyle factors. This holistic approach helps clients of all levels improve their quality of life while keeping training enjoyable and sustainable. Whether it’s a beginner learning to squat or an experienced client building consistency, Miles ensures every person feels empowered. “Believing in clients is the strongest tool,” he explains. “If you know they can achieve something, they’ll believe it too - and then they’ll achieve it.” Transformations That Go Beyond the Gym For Miles, the most rewarding part of being a personal trainer is witnessing how fitness changes lives, not just bodies. One of his most memorable experiences wasn’t even a paying client but a peer from school. Inspired by Miles’ lockdown workouts, this peer completely turned his health around. “He told me my drive and motivation gave him a bar to reach for. If it wasn’t for me, he wouldn’t be in the place he was,” Miles shares. Stories like these remind him why he chose personal training: to help people see what’s possible when they commit to themselves. Life Outside the Gym When Miles isn’t coaching at CGPT, he stays active through a mix of gym sessions, footy, and running festivals along the beach. A long-time outdoors enthusiast thanks to his years in scouts, he also enjoys camping and hiking whenever he can. This love of variety and adventure carries over into his training sessions, where he brings fresh energy and a flexible, inclusive approach. Why Train With Miles at CGPT? Miles Stukenborg is more than just a trainer - he’s a mentor, motivator, and supporter who will back you every step of the way. His mix of Exercise Sport Science knowledge, coaching experience, and people-first mindset makes him a valuable part of the CGPT team. Whether your goal is strength, fitness, or just feeling healthier and more confident, Miles’ adaptable and educational approach will help you build lasting results. Nothing is impossible - it might just be hard. Back yourself, and with Miles by your side, you’ll discover exactly what you’re capable of.
Strong, Fit, and Flexible: How Local Mums Can Carve Out Time for Themselves Without Missing a Moment
Strong, Fit, and Flexible: How Local Mums Can Carve Out Time for Themselves Without Missing a Moment For mums in Hawthorn, mornings can feel like a marathon before 9am - getting the kids dressed, finding lost library books, packing lunches, and racing to school drop-off. The rest of the day often blurs into errands, appointments, and after-school activities. Finding an hour for yourself can sometimes feel impossible. But here’s the truth: strength training doesn’t have to be a luxury, and it’s not “time away” from your family. For local mums, those 60 minutes can be the difference between running on empty and having the energy, confidence, and strength to keep up with everything you love - without feeling worn down in the process. At CGPT in Hawthorn , we see it every day. Mums who thought they didn’t have the time or the energy are now fitter, stronger, and more confident than ever, and they’re doing it in a way that works around their lives - not the other way around. Why Hawthorn Mums Need a Smarter Fitness Solution After childbirth, your body goes through massive changes - physically, hormonally, and mentally. If you’ve read our blog on The Benefits of Strength Training for Women After Childbirth , you already know that building strength helps restore muscle tone, protect your joints, and boost energy levels. Now we take the next step: showing you exactly how Hawthorn mums can make it work in the real world. The good news? You don’t need to spend hours in the gym to see results. In fact, with the right guidance and program, 60 minutes two to three times a week is more than enough to see noticeable changes in strength, mood, and stamina. Fitting It In: How 60 Minutes Can Transform Your Week Think of strength training like a non-negotiable meeting with yourself - one that fits neatly between school drop-off and pick-up. At CGPT, we specialise in efficient, personalised 60-minute sessions that give you everything you need without a second wasted. Some of our local mums book a 9:30am session , right after drop-off, and still have plenty of time for all that needs to be done in a day before pick-up. Others prefer lunchtime slots to break up their day and recharge before the afternoon chaos. Our trainers - including Sophie, Laurence, and Tim - are experts at making sure every minute counts. They tailor your program to your goals, energy levels, and schedule so you leave feeling accomplished, not exhausted. Beyond the Body: The Real Benefits for Mums Strength training isn’t just about looking toned - although that’s a nice bonus. For Hawthorn mums, the benefits go much deeper: · More Energy for Everyday Life – Whether it’s running after a toddler in Fairview Park or carrying sports gear for the kids at Anderson Street Oval, you’ll have the stamina to keep going without feeling drained. · Improved Mood & Mental Health – The combination of endorphins, a sense of achievement, and an hour just for you can help lower stress and lift your mood. · Fewer Aches & Pains – Strengthening the muscles you use every day means less strain on your back, neck, and joints. · Confidence in Your Body – It’s not about “getting your old body back” - it’s about building a strong, capable one for the life you’re living now. Time-Saving Hacks for Busy Mums Making time for strength training is easier when you have a few strategies up your sleeve: · Pre-Pack Your Gym Bag – Keep essentials like a water bottle, sneakers, and a hair tie ready to go. Bonus tip: stash a spare set in the car for those spontaneous “I actually have an hour free and so does my trainer” moments. · Quick Post-Workout Snacks – Protein smoothies, Greek yoghurt with fruit, or a boiled egg with avocado toast will refuel you fast and keep you going until lunch. · Make It Social – want to train 2-on-1 with one of the other school mums? No problem – double sessions are our specialty! Or arrange to meet another mum for a coffee after your session at Axil Coffee Roasters on Burwood Road or Sonny Ray on Auburn Road - from training straight into a treat. Strength Moves for Mum Life Our programs at CGPT focus on functional strength - exercises that make your daily life easier. These aren’t random gym moves; they’re designed to help you lift, carry, bend, and move better in the real world. Some examples you might see in a session: Goblet Squats – Perfect for building the leg and core strength needed for picking up kids or heavy bags. Deadlifts with Dumbbells – Helps protect your back when lifting prams or moving heavy items. Seated Rows – Improves posture and prevents the rounded shoulders that come from hours of holding babies or leaning over laptops. Farmer’s Carries – Trains grip, shoulder, and core strength - basically “carrying everything in from the car in one trip” training. The best part? With Laurence’s focus on technique , Sophie’s supportive coaching style , and Andrea’s knack for creative, effective programming , you’ll always be doing the right moves for your body and goals. Why CGPT Works for Local Mums In a world of overcrowded group classes and impersonal big-box gyms, CGPT offers something different: · Private, Personalised Training – You’re not just another member. Your program is built entirely around you. · Flexible Scheduling – Sessions that fit into the school day without cutting into family time. · Local & Community-Focused – We’re right here in Hawthorn, surrounded by the same parks, cafés, and schools you love. · Expert Coaches Who Understand Your Life Stage – Our trainers know how to adapt workouts for postpartum recovery, time limitations, and real-world functional fitness. It’s Not Indulgence - It’s an Investment Too often, mums feel guilty for taking time for themselves. But here’s the thing: your family benefits when you’re at your best. More energy. Less stress. Better health. Strength training isn’t selfish - it’s essential. Think about it: in just two or three hours a week, you can dramatically improve the way you feel and move, setting the tone for every other hour you spend with your family. Ready to Get Started? If you’re a Hawthorn mum looking for a way to feel stronger, more energised, and more confident - without sacrificing precious time with your family - CGPT is here to make it happen. You don’t need to overhaul your life, buy complicated equipment, or spend hours in the gym. You just need a plan that works for you, a trainer who understands your goals, and a supportive space where you can make it happen. Email Andrea at andrea@chrisgympt.com to find out how we can design a strength program that fits perfectly into your life. Because being strong, fit, and flexible isn’t just for the gym - it’s for every moment you live and love outside of it.
Should You Eat Before the Gym? The Ultimate Guide to Pre-Workout Nutrition If you’ve ever found yourself halfway through a training session wondering why you feel sluggish, light-headed or just not firing on all cylinders, there’s a good chance the issue isn’t your workout - it’s your fuel. At CGPT, we hear this question from clients almost daily: "Should I eat before I train?" The short answer? Yes, in most cases. But like all things in fitness, the longer answer depends on your goals, training time, and how your body responds to food. Let’s unpack when and why pre-workout nutrition matters, who benefits most from eating before a session, what to eat, and when to eat it - backed by credible scientific evidence. Why Pre-Workout Nutrition Matters Think of your body like a car. You wouldn’t set off on a long drive without fuel in the tank—training is no different. Carbohydrates are the body's preferred energy source, particularly for high-intensity and resistance-based training. Meanwhile, protein helps preserve and repair muscle tissue, especially when you’re working hard in the gym. When you train in a fasted state (i.e., without eating beforehand), your body has limited available glucose in the bloodstream and will begin to break down stored glycogen or even muscle protein to keep you going. While this might sound appealing to those chasing fat loss, it can actually impair performance and muscle retention if done too often or without strategy. A 2020 study published in Nutrients found that fasted resistance training did not enhance fat loss more than fed training, but did increase muscle protein breakdown, potentially limiting strength and hypertrophy gains over time (Schoenfeld et al., 2020). When You Should Eat Before Training Here are four situations where eating before your workout can make a real difference: 1. You’re Training Early in the Morning If it’s been 6–10 hours (or longer) since your last meal, your blood glucose is likely low. Training without food can result in fatigue, dizziness or reduced power output. Even a small snack can help increase energy availability and improve workout performance. 2. You’re Focused on Muscle Growth and Performance To build muscle, you need to train with intensity and volume. Carbs help you lift heavier, push harder and recover faster. A pre-workout meal can also help maximise muscle protein synthesis, especially when paired with post-workout protein (Tipton et al., 2001). 3. You Feel Weak or Dizzy When Training Fasted Some people thrive on fasted training - but many don’t. If you consistently feel sluggish, light-headed or like you’re “hitting a wall” halfway through your workout, try adding a pre-workout snack. It can make a major difference to your focus, stamina and mood. 4. You’re in a Calorie Surplus or Want to Maximise Recovery If your goal is muscle gain, then fuelling up before a session is essential. You'll not only lift better but create a stronger anabolic environment for muscle repair and growth. Plus, you’ll minimise the risk of muscle catabolism during hard sessions. When You Can Probably Skip It There are some cases where fasted training may be appropriate, such as: · You’re doing low-intensity cardio (e.g., walking or light cycling) · You feel better training on an empty stomach · You’re short on time and plan to eat a solid meal after training · You’re tracking macros and prefer to “save” calories for later in the day In these situations, the key is to ensure your overall daily nutrition supports your training volume, recovery and long-term goals. Fasted doesn’t mean under-fuelled. What to Eat Before the Gym Not all foods are created equal when it comes to training. You want a combination of easy-to-digest carbohydrates and lean protein, ideally low in fat and fibre to avoid stomach upset. The Best Pre-Workout Snacks and Meals · Banana with peanut butter Quick energy + a touch of healthy fat for satiety · Protein smoothie with oats, berries and protein powder Easy on the gut and customisable to your goals · Rice cakes with eggs or cottage cheese Simple carbs + protein = sustained energy · Greek yoghurt with honey and oats Great for morning sessions or when appetite is low What to Avoid · High-fat meals (e.g., bacon and eggs, creamy dishes) · High-fibre meals (e.g., lentils, raw veggies) · Greasy or fried foods These foods slow digestion and can leave you feeling sluggish or nauseous mid-set. When Should You Eat Before the Gym? Timing matters just as much as food choice. Here’s a simple guide: 1–2 Hours Before: Full Meal Go for a proper plate of food with complex carbs, protein and a little fat. This gives your body time to digest and convert food into usable energy. Example: grilled chicken, sweet potato, and vegetables. 30–45 Minutes Before: Light Snack Stick to something small and mostly carbohydrate-based, with a touch of protein. Avoid anything too heavy. Example: a banana and a scoop of protein powder mixed with water. What the Science Says · A 2023 meta-analysis published in Sports Medicine confirmed that pre-exercise carbohydrate ingestion significantly improved both strength and endurance performance compared to fasted training (Jeacocke et al., 2023). · Australian Institute of Sport (AIS) guidelines also recommend carbohydrate-rich meals 1–4 hours before training, especially for athletes seeking to optimise high-intensity performance and recovery (AIS, 2020). · A 2021 study from the Journal of the International Society of Sports Nutrition found that combining protein and carbohydrate before training resulted in improved strength gains compared to carbohydrate alone (Aragon & Schoenfeld, 2021). Still Not Sure What Works for You? Every body is different. Some people train better fasted. Others need fuel to function. That’s where our personalised approach at CGPT comes in. We’ll help you test, track and adjust your pre-workout nutrition so it suits your goals, lifestyle and energy needs. Whether your focus is fat loss, muscle gain, athletic performance or general health, we’ll help you find your sweet spot. And remember: no one gets it perfect every time. The goal is consistency over time - not perfection in every meal. Final Thoughts Pre-workout nutrition isn’t just about “should you eat before training” - it’s about what to eat, when, and why . Fuelling your body strategically can make a significant difference to how you perform in the gym and how you recover afterwards. At CGPT, we believe in training smart - not just hard. So if you’re ready to dial in your training, nutrition and recovery, we’re here to guide you every step of the way. Got questions? Chat to your CGPT trainer during your next session. We’re here to help you get the most out of every rep, every set, and every bite. Want to know more about training at CGPT? Email andrea@chrisgympt.com today! References Aragon, A.A. & Schoenfeld, B.J. (2021). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 18(1), 1-19. https://doi.org/10.1186/s12970-021-00410-x Australian Institute of Sport (AIS). (2020). AIS Sports Nutrition Framework: Fueling Peak Performance. Canberra, Australia. Retrieved from https://www.ais.gov.au/nutrition Jeacocke, N.A., Cochran, A.J.R., & Burke, L.M. (2023). The Role of Carbohydrate Ingestion in Resistance Exercise Performance: A Meta-Analysis. Sports Medicine, 53(3), 455–474. https://doi.org/10.1007/s40279-022-01768-z Schoenfeld, B.J., Aragon, A.A., Krieger, J.W. (2020). Effects of meal timing on weight loss and weight loss maintenance: a meta-analysis. Nutrients, 12(2), 479. https://doi.org/10.3390/nu12020479 Tipton, K.D., Rasmussen, B.B., Miller, S.L., Wolf, S.E., Owens-Stovall, S.K., Petrini, B.E., & Wolfe, R.R. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology-Endocrinology and Metabolism, 281(2), E197–E206. https://doi.org/10.1152/ajpendo.2001.281.2.E197
Beyond the Aesthetic: Why Strength Training is the Best Investment in Your Long-Term Health When most people think of lifting weights, they picture toned arms, defined abs, and lean legs. While these aesthetic results are often celebrated on social media, the real power of strength training goes far deeper. If you’re in your 30s, 40s or 50s and wondering how to protect your health into the decades ahead, there is arguably no better investment than building muscle and strength. It’s not just about looking good - it’s about living well. At CGPT in Hawthorn, we’ve seen firsthand how prioritising strength training can change lives by improving energy, resilience, mental clarity and even protecting against chronic disease. Let’s explore why hitting the gym for your health - not just weight loss - is one of the smartest decisions you can make. The Underestimated Power of Muscle Muscle: Your Metabolic Powerhouse Muscle is one of the most metabolically active tissues in the body. Unlike fat, muscle burns energy even at rest. According to a review published in Frontiers in Physiology, maintaining or increasing muscle mass helps regulate glucose levels, improves insulin sensitivity, and lowers the risk of developing type 2 diabetes - critical concerns for adults over 30 1 . Strength training also plays a key role in managing body composition long term. As we age, we naturally lose muscle mass (a process called sarcopenia) starting as early as our 30s. Research in the Journal of Cachexia, Sarcopenia and Muscle estimates adults lose 3-8% of muscle mass per decade after age 30, accelerating after 60 2 . Without proactive strength training, this loss means less mobility, slower metabolism, and higher fat accumulation. Strong Muscles, Strong Bones Many people think of osteoporosis as an inevitable part of ageing, but lifting weights can dramatically reduce that risk. A landmark meta-analysis published in Osteoporosis International found that resistance training significantly increases bone mineral density, particularly in the spine and hips - the most common sites for fractures in later life 3 . This matters enormously for long-term independence. Falls remain one of the leading causes of hospitalisation in older adults. Keeping bones dense and muscles strong is one of the most effective ways to stay mobile and reduce fracture risk. Longevity and Protection Against Chronic Disease Cardiovascular Benefits You Might Not Expect While cardio has long been the poster child for heart health, strength training is equally crucial. A large cohort study in the Medicine & Science in Sports & Exercise Journal found that adults who performed regular resistance training had a 40-70% lower risk of cardiovascular disease events compared to those who did none, even after adjusting for aerobic activity 4 . This is because lifting weights improves blood pressure, enhances vascular function and lowers inflammatory markers - key drivers of heart attacks and strokes. Lower Cancer Risk and Better Outcomes Muscle mass has even been linked to cancer survival. A systematic review in the Journal of Clinical Oncology reported that cancer patients with higher levels of muscle mass lived longer and experienced fewer treatment complications than those with low muscle mass 5 . Maintaining strength isn’t just cosmetic - it can be life-saving. Mobility, Balance and Injury Prevention Moving Well Now and Later Most people only start worrying about falls and frailty in their 70s. The truth? The groundwork for injury resilience needs to be laid decades earlier. Strength training enhances neuromuscular coordination, joint stability, and balance - all critical for preventing injuries in everyday life. In fact, a study published in Sports Medicine concluded that resistance exercise substantially reduces the risk of musculoskeletal injuries by improving proprioception and movement patterns 6 . At CGPT, our trainers - from Laurence’s technical expertise in movement patterns to Adam’s focus on foundational lifting - integrate these principles into every session. It’s not about lifting the heaviest weights; it’s about moving with quality and building a resilient body that performs inside and outside the gym. Your Brain on Strength Training Cognitive Clarity and Mental Health Emerging research suggests strength training might be as essential for your mind as it is for your muscles. A 2020 review in Psychiatry Research found that resistance training significantly reduces symptoms of depression and anxiety, likely due to neurochemical changes such as increased endorphin release and improved brain-derived neurotrophic factor (BDNF) levels, which support brain plasticity 7 . For clients managing demanding careers, families or chronic stress, lifting weights isn’t just stress relief - it’s neurological support. Better mental health means sharper focus at work, more patience at home, and a greater buffer against life’s inevitable challenges. Protecting the Ageing Brain Strength training may even help stave off cognitive decline. An Australian study published in NeuroImage: Clinical tracked older adults who engaged in progressive resistance training for 18 months. The participants showed reduced shrinkage in brain areas related to memory and executive function compared to controls, suggesting lifting weights could delay the onset of dementia 8 . Why CGPT Does It Differently More Than Just a Gym Session At CGPT, we take these science-backed benefits seriously. Our personal trainers design programs that are far more than “just workouts.” From Andrea’s balanced, holistic style, to James’ approachable programming and Mia’s hybrid strength and athletic sessions, every plan is built to: · Prioritise safe, progressive overload (to stimulate muscle and bone adaptation) · Incorporate functional movements that transfer to daily life · Adapt to your unique health history, goals and constraints · Keep training enjoyable and sustainable so you can stick with it for years, not weeks Whether you’re managing back pain, want to future-proof your body, or simply feel overwhelmed by what “getting fit” is supposed to look like, our team will guide you with expertise and empathy. A Place for Health, Not Just Aesthetics We’re not interested in quick fixes, punishing diets or short-term challenges. The reality is, long-term health requires consistent, well-structured strength work - not chasing six-packs in eight weeks. And while many gyms focus on transformations you can post online, we’re more concerned with the milestones you feel: sleeping better, lifting your kids without pain, running up stairs without getting winded, and knowing your body is strong enough to handle whatever comes next. Start Building Your Healthiest Future Today It’s easy to postpone training until a doctor insists on it, or until a scare - like a minor injury or troubling blood test - jolts you into action. But the best time to start protecting your future is now. Even two or three carefully programmed sessions a week can radically change your trajectory. As a comprehensive review in The American Journal of Medicine put it: “Muscle mass should be regarded as a vital sign of health” 9 . At CGPT, we’re here to help you make strength training a cornerstone of your health, with none of the intimidation and all of the personalisation. Ready to Invest in Your Long-Term Health? If you want more than aesthetic results - if you want a body that will carry you powerfully through the next decades of your life - strength training is your foundation. And there’s no better place to build it than with the expert team at CGPT. Start today with a supportive, tailored program in a private gym environment that prioritises your health first. Email Andrea at andrea@chrisgympt.com to learn how we can help you move, live and feel your best. References 1. Wolfe RR. The underappreciated role of muscle in health and disease. American Journal of Clinical Nutrition. 2006;84(3):475-482. 2. Cruz-Jentoft AJ, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16-31. 3. Zhao R, et al. The effects of resistance exercise on bone mineral density in older adults: a meta-analysis. Osteoporosis International. 2015;26(5):1605-1618. 4. Lee DC, et al. Resistance exercise and cardiovascular disease. Medicine & Science in Sports & Exercise. 2012;44(4):397-403. 5. Caan BJ, et al. Association of muscle mass with overall survival among patients with nonmetastatic colorectal cancer. Journal of Clinical Oncology. 2017;35(14):1630-1637. 6. Lauersen JB, et al. The effectiveness of exercise interventions to prevent sports injuries. Sports Medicine. 2014;44(4):473-486. 7. Gordon BR, et al. Resistance exercise training for anxiety and depression. Psychiatry Research. 2020;291:113240. 8. Suo C, et al. Supervised resistance training delays brain atrophy in mild cognitive impairment. NeuroImage: Clinical. 2016;12:478-484. 9. Wolfe RR. Muscle mass as a vital sign in health and disease. The American Journal of Medicine. 2014;127(9):825-826.
What to Expect at Your First Personal Training Session at CGPT (And Why It’s Different to Every Other Gym) Searching for personal training in Melbourne but feeling nervous about taking that first step? You’re not alone. For many people, booking that first session is the hardest part. Maybe you’re worried about being judged, pushed too hard, or simply stepping into an environment that feels intimidating. At CGPT in Hawthorn, we specialise in helping everyday people - from complete beginners to busy professionals and parents - feel at ease from the moment they walk through our doors. Our private, personalised approach means your very first session will look (and feel) completely different to what you might expect at a typical big-box gym. Let’s break down exactly what happens at your first session with us, so you can start feeling excited (not anxious) about getting started. It Starts With a Warm Welcome - Not a Weigh-In At CGPT, we believe building trust comes before building muscle. That’s why your first session isn’t about jumping straight onto scales or measuring your body fat. It’s about getting to know you. You’ll meet one of our expert trainers - like Andrea, Tim, Laurence, James, Sophie, Jon, Mia or Adam - who will sit down with you for a relaxed chat. This is where we’ll learn about: · Your lifestyle and daily routine · Any previous injuries or health concerns · Your experience with exercise (or lack of - no judgment here!) · Your goals, big or small - from fitting into your favourite jeans to easing back pain or getting stronger for your kids. This conversation helps us tailor everything that follows, so you’re never thrown into a generic program that doesn’t fit your body or your life. A Movement Screen Designed for You Next, your trainer will guide you through a simple, science-backed movement assessment. This isn’t a pass or fail test. It’s a chance to see how your body moves, spot any imbalances or weaknesses, and ensure we create a program that’s safe and effective for you. You might do a few basic squats, lunges or reach movements - all carefully chosen to match your current ability. Many people find this eye-opening, as they start to understand how their body actually works (and what might be holding them back). A study published in the Journal of Strength and Conditioning Research highlights that functional movement screening helps reduce the risk of injury and improve long-term training outcomes by identifying compensations and mobility restrictions early on 1 . Your First Taste of Training - Calm, Controlled and Tailored Once we’ve gathered enough insight, we’ll ease you into your very first workout. Expect gentle, hands-on coaching that’s 100% personalised. Depending on your goals and current fitness level, we might focus on: · Basic strength moves with bodyweight or light resistance · Some core activation and balance work · Simple mobility drills to loosen tight areas You’ll also learn about correct technique - because moving well always comes before moving heavy. This is where our trainers truly shine. From Andrea’s balanced, intuitive style, to Laurence’s technical expertise and James’ ability to make training genuinely fun, you’ll be guided by professionals who care more about how you feel than how much weight you lift. No Crowds, No Ego - Just Your Journey One of the biggest reasons people choose CGPT over other gyms is our atmosphere. As a private personal training facility, there’s no sea of mirrors, intimidating machines or strangers watching. It’s just you, your trainer, and a space set up for focused, effective training. This helps you concentrate on your own progress - not on what everyone else is doing. It’s also why many of our clients say they finally felt comfortable starting their fitness journey here, after years of avoiding typical gym environments. What Happens After Your First Session? By the end of your first session, you’ll walk out with: 1. A clearer understanding of how your body moves 2. A realistic plan for your goals 3. A growing sense of confidence - because you’ll have already done your first tailored workout From there, your trainer will map out a personalised program, designed around your body, schedule and goals. You’ll know exactly what to expect at your next session, and have an expert in your corner every step of the way. Why CGPT is Different So why does this all matter? Because your first session is about more than just sweating - it’s about building a foundation you can sustain. At big gyms, you’re often thrown into classes or programs that have little to do with your actual needs. You might be left trying to mimic movements with no real coaching, or pushed into routines that don’t account for your mobility or injury history. The result? Frustration, poor technique and even higher injury risk. Research published in the British Journal of Sports Medicine underscores that properly supervised strength training significantly lowers injury rates and improves adherence, especially in beginners 2 . At CGPT, your personal trainer keeps you accountable, helps you progress safely, and ensures your plan evolves with you. It’s why our clients - from busy professionals to parents juggling it all - see such lasting results. Thinking About Booking? Here’s Your Gentle Nudge If you’ve ever thought, “I’m not a gym person,” or worried you’d be judged, pushed too hard, or made to feel out of place - we’re here to show you it doesn’t have to be that way. Come in for an initial consultation and movement screen, and see firsthand why so many people in Melbourne have discovered a new relationship with fitness at CGPT. You’ll never be just a number - you’ll be coached, encouraged and supported every step of the way. Ready to Get Started? Whether you’re completely new to strength training or simply want a smarter, more personalised approach, your first session at CGPT will set you up for long-term success. Want to learn more or book your initial consult? Email Andrea directly at andrea@chrisgympt.com - she’d love to help. References 1. Kiesel K, Plisky PJ, Voight ML. (2007). Can serious injury in professional football be predicted by a preseason functional movement screen? North American Journal of Sports Physical Therapy. 2(3):147-58. 2. Lauersen JB, Bertelsen DM, Andersen LB. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine. 48(11):871-7.
Train Like an Athlete: How Everyday People Can Benefit from Performance-Based Strength Programs At Chris’ Gym in Hawthorn, we often hear questions like: “Isn’t that style of training only for elite athletes?” You don’t have to be chasing premierships, podium finishes or even weekend comps to train like an athlete. In fact, some of the biggest benefits of performance-based strength programs come when everyday people - busy professionals, parents, ex-athletes or casual gym-goers – start applying the same principles that elite athletes rely on. From sharper movement to better injury resilience and serious confidence boosts, let’s explore why training like an athlete might be exactly what your body (and mind) needs right now. What Does It Mean to Train Like an Athlete? Performance-based training goes beyond simple weight loss or basic gym machine circuits. It focuses on building a body that performs well in all situations, using methods traditionally reserved for competitive athletes. At CGPT, this means your program will likely incorporate: Big foundational lifts: Squats, deadlifts, bench presses and rows build total-body strength, support joint health, and improve coordination. Explosive power work: Movements like medicine ball throws, sled pushes, kettlebell swings or jump variations enhance your ability to generate force quickly, which is essential for real-life tasks and sport. Unilateral and balance-focused exercises: Single-leg or single-arm variations correct asymmetries, improve balance, and build stabilising muscles to protect joints. Mobility, activation, and structural work: Carefully selected warm-ups, corrective drills and stretching maintain optimal joint mechanics, reducing the chance of injury. Conditioning that means something: Rather than endless treadmill sessions, you might push a sled, use loaded carries, or do rowing intervals that build stamina in a functional way. Adam Flint, one of our trainers at CGPT, often explains it like this: “Athletes train to move well under all sorts of loads, angles and speeds. That’s exactly what life demands too — whether it’s running for a tram, carrying bags of mulch for the garden, or keeping up with your kids.” The Scientific Proof: Why Athletic Training Delivers Superior Results This isn’t just philosophy - the evidence is compelling. Functional strength drastically lowers injury risk A landmark systematic review in the British Journal of Sports Medicine (Lauersen et al., 2014) found that strength training cuts sports injuries by an average of 66 percent. While that statistic comes from athletic cohorts, the same mechanics protect everyday people from strains, falls and overuse injuries. By strengthening connective tissues and improving muscle recruitment patterns, your body becomes more robust under any load. Power and plyometric training benefit muscles and tendons Research in the Journal of Strength & Conditioning Research (Waugh et al., 2013) highlights that explosive exercises build tendon stiffness and muscular power more effectively than slow resistance work alone. This “spring-like” quality is crucial not just for athletes, but for anyone who wants to stay quick on their feet and injury-resistant. Balance and single-limb work improves coordination and reduces falls Studies published in Physical Therapy in Sport (Bishop et al., 2021) confirm that unilateral training enhances proprioception and corrects muscle imbalances. For the average person, that means fewer rolled ankles, fewer awkward back tweaks, and more confidence in daily movement. Resistance training significantly improves mental health A comprehensive review in Sports Medicine (Gordon et al., 2017) found that structured resistance training meaningfully lowers rates of anxiety, depression and perceived stress. The psychological boost from feeling strong and capable is one of the most underrated aspects of athletic training. What Makes CGPT Different At CGPT, you won’t find rows of crowded treadmills or be left to figure out complex lifts on your own. Our small, private setting means every client receives: Personalised programming: Your workouts are built around your goals, current fitness level, and any past injuries. If you’re an ex-basketballer with an old knee issue, your program might emphasise lateral stability and careful knee tracking. If you’re a busy executive with tight hips from long hours at a desk, your block might prioritise mobility and glute engagement. Expert movement coaching: Our trainers like Laurence LaRosa, Tim Walker and Adam Flint spend years studying biomechanics and coaching cues. They’re not just watching your rep count - they’re refining your technique in real-time to ensure every lift builds you up, rather than breaking you down. Evidence-backed progression: From fractional plates that allow precise incremental increases to lifting wedges that optimise joint angles, we use pro-level tools to drive consistent progress without overloading your body. A supportive, non-intimidating environment: Many of our clients started by saying they were “not gym people.” What they discover is a community that celebrates capability, strength and resilience – not just aesthetics. Specific Tools and Methods You’ll See at CGPT We pride ourselves on bringing advanced strength techniques and tools to everyday clients. A few examples: Sled pushes and pulls: Unlike high-impact plyometrics, sleds allow you to develop explosive power and conditioning with virtually no joint stress. They’re incredible for building force through the hips, knees and ankles - vital for sports and daily life. Wrist wraps and lifting straps: These are often misunderstood as just for powerlifters. In reality, wrist wraps stabilise your joints under pressing loads, reducing strain on tendons. Straps help secure grip on heavy pulls, so your back and legs aren’t limited by smaller forearm muscles. Resistance bands and chains: Adding bands or chains to lifts changes the resistance curve - making the lift harder where you’re strongest. This builds top-end force production and keeps muscles under tension through the full range. Fractional plates: Adding as little as 0.5 kg lets us make micro-progress that protects joints and confidence, avoiding the “all or nothing” jumps you see in most commercial gyms. How This Approach Helps Everyday Clients Training like an athlete is about building a body that performs under any circumstances. It’s particularly effective for: Ex-athletes: Many of our clients used to compete in sports. They love reconnecting with structured, performance-focused training that challenges them beyond basic fitness. Busy professionals: When you only have three sessions a week, you need every minute to count. We build comprehensive sessions that improve strength, power, mobility and conditioning all at once. Older adults wanting longevity: Power declines nearly twice as fast as raw strength as we age. By training explosively - safely, under expert supervision – we maintain fast-twitch muscle function critical for balance and falls prevention. Anyone bored with typical gym programs : If counting calories on cardio machines doesn’t motivate you, learning to deadlift, sled push or jump onto boxes under careful guidance might reignite your love for movement. Why These Tools Have Become Core at CGPT We’ve built our gym to give clients an edge that goes far beyond general fitness. Using these principles and tools: 1. We can help prevent injuries before they occur, not just rehab them after the fact. 2. We develop power that translates into quicker reactions and more confidence on the tennis court, golf course or even climbing stairs. 3. We support mental health and stress resilience through training styles shown to significantly lower cortisol and improve overall mood. Laurence often says: “It’s not about how much you can lift on day one - it’s about how well you can move, and how strong and balanced we can make you over the long term.” The Bottom Line: You Don’t Need to Be an Athlete to Train Like One Performance-based strength training isn’t reserved for pros. It’s how you build a body that not only looks fit, but moves powerfully, stays pain-free, and keeps you active for decades. If you’re tired of chasing the same goals with lacklustre results, or want to explore what your body is truly capable of under expert guidance, CGPT is ready to help. Get in touch with us today to book your initial consultation and movement screen. It’s the first step to discovering a smarter, more purposeful way to train and experiencing what it’s like to finally feel and perform like an athlete, whatever your life stage. References Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. Waugh, C. M., et al. (2013). Effects of explosive vs. slow resistance training on muscle-tendon complex function. Journal of Strength & Conditioning Research, 27(10), 2949–2958. Bishop, C., et al. (2021). Unilateral vs. bilateral training for improving strength and power. Physical Therapy in Sport, 50, 25-32. Gordon, B. R., et al. (2017). Association of resistance exercise with the incidence of depression and anxiety. Sports Medicine, 47(12), 2387–2398.