Common Gym Myths Debunked: The Truth About Getting Stronger, Leaner, and Healthier The fitness world is full of noise - and unfortunately, a lot of myths. From “lifting makes you bulky” to “cardio is the only way to lose weight,” misinformation has kept far too many people stuck, frustrated, and spinning their wheels. At CGPT in Hawthorn , we believe in cutting through the noise with what actually works: evidence, not hype. Whether you’re just starting your training journey or looking to refine what you’re already doing, understanding the truth behind these myths can completely change the way you see exercise. Let’s set the record straight on six of the most common misconceptions that hold people back from achieving lasting results. Myth 1: “Lifting Makes You Bulky” One of the most persistent myths in fitness, especially among women, is the fear that lifting weights will lead to oversized, bulky muscles. The reality: Building large amounts of muscle takes years of dedicated, high-volume training, a calorie surplus, and very specific programming. For most people - particularly those training a few times a week and maintaining a balanced diet - strength training leads to a leaner, more toned body composition, not bulk. Research shows that women typically have 10 - 30 times lower testosterone levels than men (Kraemer et al. 1998), making extreme hypertrophy naturally limited. What strength training does do is: · Increase muscle definition and firmness · Improve metabolism and fat utilisation · Enhance long-term weight maintenance In fact, studies confirm that resistance training not only preserves lean mass during weight loss but improves metabolic rate, making fat loss easier and more sustainable (Willis et al. 2012). 💡 Takeaway: Lifting weights shapes your body - it doesn’t inflate it. Myth 2: “Sweating More Means a Better Workout” Sweat has become a misguided badge of honour in the fitness world. But the truth is, it’s simply your body’s way of cooling itself, not an indicator of effort or effectiveness. The reality: Progress comes from the quality of your movement, appropriate intensity, and consistent progression - not how soaked your shirt is. Factors like room temperature, genetics, and hydration levels influence sweat output far more than workout quality. A perfectly executed strength session with good form and control might produce minimal sweat but deliver maximum results for muscle, strength, and metabolism. As exercise physiologist Dr. John Hawley (Australian Catholic University) explains, adaptation comes from mechanical tension, not perspiration - the repeated challenge that signals the body to get stronger and more efficient. 💡 Takeaway: Don’t chase sweat. Chase progress. Myth 3: “You Need to Train Every Day to See Results” More isn’t always better - especially when it comes to training. The reality: Most people make their best progress training two to four times per week, with adequate recovery between sessions. Strength improvements come from the body repairing and rebuilding after training - a process that requires rest and proper nutrition. Exercising daily without recovery increases the risk of fatigue, injury, and burnout. Studies show that muscle protein synthesis remains elevated for up to 48 hours after resistance training (MacDougall et al. 1995), meaning more frequent sessions often deliver diminishing returns. At CGPT, we see far better outcomes when training programs are structured and intentional, not relentless. Rest is part of progress, not the absence of it. 💡 Takeaway: Training smarter always beats training harder. Myth 4: “Cardio Is the Only Way to Lose Fat” It’s true that cardio helps burn calories and supports cardiovascular health. But when it comes to sustainable fat loss and body composition change, strength training wins every time. The reality: Strength training increases resting metabolic rate by building and maintaining muscle - meaning you burn more energy even while resting. In contrast, excessive cardio can lead to muscle loss if not balanced with resistance work and adequate nutrition. A landmark study published in Obesity found that combining strength training with moderate cardio led to greater fat loss and better weight maintenance than cardio alone (Willis et al. 2012). Similarly, resistance training has been shown to reduce visceral fat - the harmful fat around organs - even without major changes to body weight (Strasser & Schobersberger 2011). 💡 Takeaway: Cardio trains your heart. Strength training transforms your body. Myth 5: “Women Should Train Differently Than Men” This myth is outdated and unsupported by science. The reality: Muscles respond to the same principles of training regardless of gender. Both men and women benefit from progressive overload (gradually increasing challenge over time), proper technique, and balanced programming that includes strength, mobility, and recovery. Where the difference lies is in individualisation, not gender. Women’s hormonal fluctuations, life stages (such as pregnancy, postpartum, or menopause), and recovery needs may influence how training is structured but the physiological mechanisms of building strength remain identical (Haizlip et al. 2015). Research published in the Journal of Applied Physiology found that men and women experience comparable relative strength and hypertrophy gains when training under similar conditions (Hubal et al. 2005). 💡 Takeaway: The principles of strength training are universal. The best programs are simply tailored to you. Myth 6: “Lifting Is Bad for Your Joints” This myth couldn’t be further from the truth - when done correctly, lifting protects your joints rather than harms them. The reality: Strength training improves joint health by strengthening the muscles, tendons, and connective tissues that support and stabilise them. It enhances joint range of motion, improves balance, and reduces pain associated with conditions like arthritis. In a meta-analysis published in the British Journal of Sports Medicine, researchers found that resistance training significantly improved pain and function in adults with osteoarthritis (Fransen et al. 2015). Controlled loading, rather than avoidance, is what keeps joints healthy over time. The key is proper technique, progressive loading, and professional supervision - all of which are central to how CGPT programs are designed. 💡 Takeaway: Done right, lifting is joint therapy, not joint stress. Bringing It All Together: What Actually Works Real results in the gym come from three things: 1. Consistency – showing up regularly enough for your body to adapt. 2. Progressive Challenge – gradually increasing intensity to keep improving. 3. Recovery – allowing your body to repair, rebuild, and grow stronger. It’s absolutely not about trends, extremes, or doing more. It’s about balance: the kind that supports strength, mobility, mental clarity, and long-term health. At CGPT, every program is built on these principles. Our private, evidence-based environment removes the confusion of fad fitness and replaces it with science, structure, and support. Whether you’re starting fresh or refining your training approach, you’ll find clarity, confidence, and a system that works. Email Andrea at andrea@chrisgympt.com to learn how our personalised programs can help you train smarter, move better, and build strength that lasts. References · Fransen, M, et al. 2015, Exercise for osteoarthritis of the knee: a Cochrane systematic review, British Journal of Sports Medicine, 49(24), pp. 1554–1557. · Haizlip, KM, Harrison, BC & Leinwand, LA 2015, Sex-based differences in skeletal muscle kinetics and fibre-type composition, Journal of Applied Physiology, 118(4), pp. 376–382. · Hubal, MJ, et al. 2005, Variability in muscle size and strength gain after unilateral resistance training, Medicine & Science in Sports & Exercise, 37(6), pp. 964–972. · Kraemer, WJ, et al. 1998, Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations, Journal of Applied Physiology, 85(1), pp. 382–396. · MacDougall, JD, et al. 1995, The time course for elevated muscle protein synthesis following heavy resistance exercise, Canadian Journal of Applied Physiology, 20(4), pp. 480–486. · Strasser, B & Schobersberger, W 2011, Evidence for resistance training as a treatment therapy in obesity, Journal of Obesity, 2011, pp. 1–9. · Willis, LH, et al. 2012, Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults, Obesity, 20(8), pp. 1623–1632.

Strength, Sanity and Actual Results: Why C Suite Leaders Choose CGPT Over High Priced Executive Fitness Programs Every few weeks another headline appears about a boutique gym offering an ultra premium program for executives. The promise is usually the same: concierge style services, multiple specialists, a luxury environment and a price tag that looks more like a corporate retreat than a training program. These offerings claim to help leaders sleep better, eat better, manage stress better and perform at their peak. There is just one issue. You do not need an elite tier, high cost executive program to build resilience or get strong. You do not need glossy extras to develop consistency. What you actually need is a private, well equipped gym, highly qualified personal trainers and a plan that fits your real life. You need something sustainable, not performative. This is exactly where CGPT has stood apart for years. CGPT is a fully private, strength focused personal training studio in Hawthorn. Unlike many high priced, high concept executive programs, CGPT built its reputation on outcomes rather than theatrics. Real clients, real careers and real lives improved through structured, personalised training grounded in science. Our clients include senior leaders, business owners, medical specialists, creatives and professionals who operate at an extremely high level. They do not have time for gimmicks. They want expertise, clarity and professionalism. And importantly, they want all of that without the crazy financial barrier. The executive wellness trend. Helpful or just expensive? The current wave of luxury fitness offerings often frames itself as an investment in leadership. They speak about burnout prevention, succession planning, workload stress and performance under pressure. These are valid concerns. High performing professionals carry heavy loads and their wellbeing directly shapes their teams and organisations. But the idea that the solution must be expensive, exclusive or indulgent is deeply flawed. Strong leadership is not built on price tags. It is built on consistency. Consistency is built on a program you can sustain and integrate into your life, not one that is priced to impress. At CGPT you get personalised, one to one strength training delivered by experienced trainers in a completely private studio. Every program is designed around your sleep, stress, energy and work cycles. Every session builds capacity. Every week moves you forward. You do not need concierge perks for this to matter. You feel it because your meetings feel clearer, your concentration holds longer, your mood stabilises and your body feels more capable. This is high performance without the financial shock. The part many programs overlook. Women in demanding careers. Andrea noticed it instantly, and she was right. The messaging around many executive style fitness programs quietly implies a male audience. Senior partners. High level men. Barristers, judges and male executives with the salary to match. Women are often treated as an afterthought or entirely absent from the discussion, despite being some of the most powerful, busiest and most overstretched professionals in the workforce. At CGPT, high performing women have always been integral to our community. Our clients include CEOs, surgeons, founders, lawyers, academics, creatives and leaders across every industry. They run companies, lead teams, manage households and shoulder complex emotional, physical and professional loads. They do not need extravagance. They need a training system that supports their reality. CGPT provides that. No crowds, no chaos and no pressure to perform. Just a calm, private studio where every program is personalised around workload, hormones, injuries, lifestyle and recovery. Our trainers understand stress cycles, perimenopause, knee issues, post pregnancy considerations and the intensity of running a demanding life. This is training that respects you and your time. No gimmicks. No fluff. Just evidence based strength training that works. Many executive programs lean heavily on rotating specialists, themed blocks or high concept wellness structures that sound impressive but do not necessarily build long term habits. CGPT takes a simpler, more effective path. Each client receives continuous coaching backed by physiotherapy led knowledge, structured progressions and careful technique correction. Your program evolves with your stress levels, your sleep quality and even your travel schedule. You are not moved between providers. You have long term oversight from the same expert trainer who understands your goals and tracks your progress precisely. Results come from consistency and guidance, not from constant novelty. Your health should not be a status symbol. It should be a strategy. There is an underlying message in many premium programs. If you can afford them, you deserve to be healthier. If you cannot, you are left with less desirable options. This thinking is outdated and unhelpful. Strong leaders do not need prestige packaged wellness. They need sustainable wellness. They need stable routines, strong muscles, healthier joints and a body that supports their workload. They need a gym that respects their time and understands the intensity of their life. They need trainers who consider their mental load, their recovery and their long term goals. CGPT delivers this without unnecessary frills. Our studio is appointment only, which ensures privacy, calm and predictability. There is no competing for space and no waiting for equipment. Every session is structured around you, not around a concept. Community matters more than luxury. One of the most powerful aspects of CGPT is the community inside our studio. Our clients are ambitious, intelligent, grounded and kind. There is no ego. No noise. No intimidation. Just people working on themselves with intention. They share life pressures, wins, setbacks and progress with honesty. This kind of environment builds habits more effectively than any luxury perk. When you train in a space where you feel understood and supported, you show up more consistently. You push harder when you can. You communicate openly when you are struggling. You progress because it feels safe to progress. This sense of community is something money cannot buy. It is built through people and care, not amenities. The sustainable choice for high performing professionals. If you lead a team, run a business, manage a demanding workload or operate in a role where clarity, health and resilience matter, your training needs to support you, not overwhelm you. CGPT has been delivering high level personal training for years. Our approach is simple, effective and grounded in reality. Real coaching, real expertise and real long term support. All delivered in a private, welcoming studio that feels like an exhale whenever you walk in. Before considering any high priced fitness program, choose a gym that has built its reputation on consistency, trust and actual outcomes. Not luxury theatre. Not inflated price tags. Just genuine care and training that works. Your health is your most powerful asset. It deserves to be strengthened, not sensationalised. CGPT is where Melbourne’s high performers come to train without distraction, pressure or judgement. If you are ready to build strength, resilience and confidence that genuinely lasts, CGPT is ready. Train privately. Train intelligently. Train with people who care. Train at CGPT.

Your First 12 Weeks Back: A New Mum’s Strength Training Roadmap The first few months after having a baby are a whirlwind - a mix of love, fatigue, healing, and adjustment. Between sleepless nights, feeding schedules, and learning to care for your new little human, finding time (and energy) for yourself can feel impossible. But rebuilding strength after pregnancy isn’t about “bouncing back.” It’s about reconnecting with your body, rebuilding confidence, and laying a strong foundation for the years ahead. At CGPT in Hawthorn, we help new mums move safely and confidently through those early postpartum months, creating space for strength, calm, and energy - one small, achievable step at a time. The Postpartum Transition: A Foundation, Not a Finish Line Once your healthcare provider has cleared you for exercise - usually around six weeks postpartum, though timing can vary - the focus shifts from recovery to gradual rebuilding. Pregnancy and birth bring incredible changes to the body: the abdominal wall stretches, the pelvic floor carries extra load, and hormonal shifts affect everything from joint stability to energy regulation. Strength training, done gently and progressively, helps your body restore balance. It’s important to think of this as a journey of reconnection rather than recovery - learning how your body now moves, feels, and responds, and strengthening it from the inside out. Phase 1: Reconnection (Weeks 1–4 Post-Clearance) The early weeks after clearance are about awareness, not intensity. It’s tempting to jump straight into workouts, but the foundation for safe, effective strength training begins deep within the core. Pelvic Floor and Deep Core Activation The pelvic floor and deep abdominal muscles form the base of your strength system. Gentle reactivation - often through guided breathing, posture awareness, and low-load core engagement - helps restore stability and prevent future issues like leakage or prolapse. Research shows that targeted pelvic floor exercises after childbirth significantly improve muscle strength, bladder control, and long-term pelvic health (Bø et al. 2015). At this stage, even small moments of connection - mindful breathing, gentle mobility work, short walks - help reintroduce movement safely and build consistency without pressure. Phase 2: Functional Strength Foundations (Weeks 5–8 Post-Clearance) Once you’ve reconnected with your core and feel stable, the next focus is rebuilding functional strength - the kind that supports everyday life as a mum. This is about movements that mirror daily tasks: carrying the baby, lifting the pram, or picking up toys from the floor. Functional strength training retrains your body to move efficiently and confidently while reducing strain on the back and joints. Studies show that progressive, low-impact strength exercises postpartum can restore muscle balance, improve posture, and reduce lower back pain - one of the most common complaints among new mothers (Gordon et al. 2019). Just as importantly, this phase helps you reclaim ownership of your body. Strength becomes less about appearance and more about capability - being able to carry, lift, and move with ease and confidence. Phase 3: Energy and Endurance (Weeks 9–12 Post-Clearance) By this stage, many new mums start feeling more physically capable - though energy levels still fluctuate due to sleep disruption, feeding schedules, and hormone changes. This is the time to gently reintroduce variety and challenge, within reason. The goal is not intensity, but consistency. Your training might include movements that combine strength, balance, and coordination - always guided by how your body feels day to day. Even moderate resistance training has been shown to increase energy and reduce fatigue, thanks to improvements in circulation, mood, and muscular endurance (Puetz et al. 2006). These benefits extend far beyond the gym, making daily life - from baby-carrying to pram-pushing - feel easier. Common Mistakes New Mums Make It’s natural to feel eager to return to your “old self,” but a few common missteps can set progress back: · Rushing the process – Jumping straight into high-intensity workouts or running before rebuilding pelvic stability can increase the risk of injury or prolapse (Davenport et al. 2019). · Ignoring rest – Recovery is where strength develops. Skipping rest days in favour of doing more often leads to fatigue rather than progress. · Comparing to others – Every pregnancy, birth, and recovery journey is different. Comparing timelines (especially on social media) adds unnecessary pressure. · Neglecting core and pelvic health – Without re-establishing deep stability, other exercises become less effective and potentially unsafe. The key is patience. Strength training postpartum isn’t about doing more - it’s about doing what matters most, with intention. Energy Management: Training When Life Is Unpredictable One of the biggest challenges for new mums isn’t motivation - it’s energy. With disrupted sleep and unpredictable routines, some days it feels like your tank is empty. Here’s the good news: you don’t need perfect conditions to train effectively. Strength training can actually boost energy, thanks to its positive effects on endorphins, circulation, and stress hormones (Dishman et al. 2006). If you only have 20 minutes, that’s enough. Consistency - even in small doses - creates momentum and helps rebuild strength sustainably. It also helps to rethink what “training” means. Sometimes, it’s a full session at CGPT. Other times, it’s a stroller walk, a gentle stretch, or mindful breathing while the baby naps. Each moment you move with awareness counts. The Mental Health Benefits: More Than Muscle Beyond the physical transformation, strength training can be a lifeline for mental wellbeing during the postpartum period. Research consistently shows that exercise reduces symptoms of postpartum depression and anxiety, boosts mood, and improves sleep quality (Daley et al. 2007; Poyatos-León et al. 2017). Strength training also provides structure, autonomy, and self-efficacy - feelings that can be difficult to access in the early chaos of motherhood. That sense of “I can do this” extends beyond the gym into every aspect of life. At CGPT, we often hear new mums describe their sessions as a mental reset - an hour where they’re not “just surviving,” but reconnecting with themselves. Why CGPT Is the Right Partner The early postpartum period is delicate, and every woman’s recovery is different. That’s why a private, supportive environment matters. At CGPT, we tailor each program to your stage of recovery, your energy levels, and your goals - no pressure, no judgement, no unrealistic expectations. Our private setting means you can move freely without comparison, ask questions openly, and train safely under the guidance of experienced professionals who understand postpartum physiology. Whether you’re six weeks or six months postpartum, the focus is the same: helping you rebuild confidence, stability, and strength - physically and emotionally. Reclaiming Strength, Your Way Your body has done something extraordinary. Strength training isn’t about undoing that - it’s about supporting it. The first 12 weeks back are your roadmap to feeling capable again: reconnecting with your core, rebuilding functional strength, managing energy with compassion, and rediscovering joy in movement. You don’t have to do it perfectly. You just have to start - gently, consistently, and with support that understands exactly where you are. 📧 Email Andrea today at andrea@chrisgympt.com to learn how we can design a safe, personalised strength training program that fits your new rhythm of life. Because this isn’t about getting your old body back - it’s about building your new strength forward. References · Bø, K, et al. 2015, Pelvic floor muscle training for the prevention and treatment of urinary and faecal incontinence in antenatal and postnatal women, Cochrane Database of Systematic Reviews, Issue 12. · Daley, AJ, et al. 2007, Exercise for postpartum depression: a randomised controlled trial, Journal of Psychosomatic Research, 63(2), pp. 103–109. · Davenport, MH, et al. 2019, Returning to running postnatal: guidelines for medical, health and fitness professionals managing this population, British Journal of Sports Medicine, 53(18), pp. 1141–1146. · Dishman, RK, et al. 2006, Exercise and mental health, Sports Medicine, 36(3), pp. 107–116. · Gordon, B, et al. 2019, Functional exercise improves physical and psychological health in postpartum women, Women’s Health Issues, 29(2), pp. 141–148. · Puetz, TW, et al. 2006, Effects of chronic exercise on feelings of energy and fatigue: a quantitative analysis, Psychological Bulletin, 132(6), pp. 866–876. · Poyatos-León, R, et al. 2017, Exercise and postpartum depression: a systematic review and meta-analysis, Archives of Women’s Mental Health, 20(3), pp. 349–362.

The Menopause Strength Formula: How to Train Smarter for Muscle, Metabolism, and Energy Menopause isn’t the end of strength - it’s the beginning of training smarter. For many women, the hormonal changes that arrive during peri-menopause and menopause can feel unpredictable: sleep becomes lighter, energy dips, and body composition begins to shift. But while oestrogen levels may decline, your ability to build strength, protect your bones, and restore vitality is still absolutely within your control. At CGPT in Hawthorn, we see menopause as a powerful new phase - one where women can redefine what strong feels like, both physically and mentally. This isn’t about fighting the ageing process; it’s about training with purpose and giving your body what it truly needs now: muscle, mobility, and sustainable energy. From Hormonal Change to Physical Strength: The Menopause Shift Oestrogen plays an important role in maintaining muscle mass, bone density, and metabolism. When levels drop, so too does the body’s ability to maintain lean muscle - which can impact strength, weight, and overall energy. But here’s the good news: strength training directly counteracts these changes. Studies show that consistent resistance training can increase muscle strength, improve bone mineral density, and reduce fat mass in peri- and post-menopausal women (Watson et al. 2018; Marques et al. 2011). This isn’t just about looking toned - it’s about maintaining metabolic health, mobility, and independence for decades to come. Menopause is the perfect moment to invest in strength, not because you’re losing it, but because you have everything to gain. The Core Priorities: Muscle, Movement, and Mindset Training during menopause should focus on three key priorities - each reinforcing the other: 1. Progressive Overload: Building and Protecting Muscle As oestrogen declines, muscle protein synthesis (the body’s ability to build and repair muscle) slows down (Smith et al. 2014). Without targeted training, this can lead to gradual muscle loss and a slower metabolism. Progressive overload - gradually increasing the challenge on your muscles over time - is the antidote. When muscles are regularly stimulated to adapt and grow stronger, your metabolism stays active, your daily movement feels easier, and your confidence skyrockets. 2. Functional Strength and Mobility: Moving Well, Not Just Often Mobility work and functional strength training help the body move better in everyday life. As joints become more sensitive to inflammation and cartilage wear, mobility becomes a cornerstone of injury prevention and long-term comfort. Functional movements such as squats, hip hinges, and rows improve coordination, stability, and balance - all essential for keeping you strong and agile well beyond midlife. 3. Mindset: Training as Self-Care Menopause can challenge both body and confidence, but training reframes the conversation. Lifting weights builds self-efficacy - that sense of capability and control - which research links to improved emotional wellbeing during menopause (Elavsky & McAuley 2007). Strength training isn’t just a workout. It’s a mindset shift: from managing symptoms to mastering them. Bone Health: Strength from the Inside Out One of the most important reasons to strength train during menopause is to protect bone health. Declining oestrogen accelerates bone resorption, increasing the risk of osteoporosis (Greendale et al. 2012). Weight-bearing and resistance exercises - especially those involving multi-joint, compound movements - send a signal to bones to stay strong and dense. Squats, lunges, and rows are particularly effective because they load the major bones of the hips, spine, and arms, stimulating bone formation (Kohrt et al. 2004). Combined with adequate dietary calcium, vitamin D, and protein, this approach builds resilience from the inside out. Hormones, Weight, and Metabolism: What’s Really Happening Many women notice body composition changes during menopause, particularly increased fat around the abdomen. This shift isn’t just cosmetic - it’s linked to hormonal changes that alter fat distribution and metabolic function (Lovejoy et al. 2008). However, muscle is your most metabolically active tissue. The more lean mass you maintain, the higher your resting energy expenditure. Strength training effectively combats metabolic slowdown, helping stabilise blood sugar, improve insulin sensitivity, and reduce visceral fat (Hunter et al. 2010). In short: lifting weights helps restore the metabolic flexibility that menopause tends to take away. Balancing Strength and Recovery Training during menopause is not about pushing harder or to your absolute limits; it’s about training intelligently. Hormonal changes can affect recovery time, joint comfort, and sleep quality. The most effective approach balances challenging strength work with restorative movement and rest. This balance helps reduce inflammation and prevents overtraining - both of which can elevate cortisol and worsen fatigue. Recovery is also where progress happens. Quality sleep, hydration, nutrition, and stress management are as critical as the workouts themselves. As strength training improves sleep quality and lowers anxiety, it creates a positive cycle: train, recover, grow stronger. Lifestyle Strategies to Support Strength and Energy Building strength through menopause isn’t limited to the gym. A few key lifestyle strategies can enhance training results and make daily life feel easier: Nutrition for muscle maintenance: Prioritise protein at every meal to support muscle repair and growth. Research shows that women in midlife may need slightly higher protein intake to maintain muscle mass (Phillips & Martinson 2019). Stress management: Chronic stress elevates cortisol, which can counteract muscle growth and contribute to abdominal fat storage (Adam & Epel 2007). Mindfulness, walking, and deep breathing help keep cortisol in check. Recovery optimisation: Focus on active recovery - gentle walking, stretching, or yoga - to reduce stiffness and improve circulation without overloading the body. When combined, these strategies help maintain the physical and emotional energy that so many women feel slipping during this phase. Why Strength Training Is the Smartest Investment in Midlife Health It’s easy to focus on short-term goals like “toning up” or “feeling fit again,” but the deeper value of strength training in menopause lies in long-term protection. 1. Muscle preserves independence. 2. Strong bones prevent fractures. 3. Improved metabolism supports healthy weight stability. 4. Enhanced mood and cognition improve daily quality of life. These aren’t luxuries - they’re essentials for women who want to stay active, capable, and confident into their 60s, 70s, and beyond. Why CGPT Is the Right Partner At CGPT, we provide a safe, private, and supportive space designed specifically for personalised strength training. Every program is tailored to meet each woman where she’s at - considering her symptoms, schedule, and goals. Our approach is not about pushing harder, but about training smarter - with expert guidance, progressive structure, and compassionate coaching. Whether you’re navigating peri-menopause or well into post-menopause, our goal is the same: to help you feel strong, energised, and in control of your body again. Email Andrea today at andrea@chrisgympt.com to learn how strength training at CGPT can help you move through menopause with confidence and strength. References · Adam, TC & Epel, ES 2007, Stress, eating and the reward system, Physiology & Behavior, 91(4), pp. 449–458. · Elavsky, S & McAuley, E 2007, Physical activity and mental health outcomes during menopause: a randomised controlled trial, Annals of Behavioral Medicine, 33(2), pp. 132–142. · Greendale, GA, et al. 2012, Bone loss in women transitioning through menopause: results from the SWAN study, Journal of Bone and Mineral Research, 27(3), pp. 685–693. · Hunter, GR, et al. 2010, Resistance training and intra-abdominal adipose tissue in older women, Journal of Gerontology: Medical Sciences, 65A(5), pp. 556–564. · Kohrt, WM, et al. 2004, Physical activity and bone health in older men and women, Medicine & Science in Sports & Exercise, 36(11), pp. 1985–1996. · Lovejoy, JC, et al. 2008, Increased visceral fat and decreased energy expenditure during the menopausal transition, International Journal of Obesity, 32(6), pp. 949–958. · Marques, EA, et al. 2011, Effects of resistance and aerobic exercise on physical function and bone mineral density in older women, Experimental Gerontology, 46(7), pp. 524–532. · Phillips, SM & Martinson, W 2019, Nutrient-rich, higher-protein diets increase muscle mass and strength in middle-aged and older adults, Current Opinion in Clinical Nutrition and Metabolic Care, 22(1), pp. 8–13. · Smith, GI, et al. 2014, Menopausal hormone therapy increases muscle protein synthesis in postmenopausal women, American Journal of Physiology, 306(12), pp. E1333–E1340. · Watson, SL, et al. 2018, Progressive resistance training and bone health in postmenopausal women, Journal of Bone and Mineral Research, 33(2), pp. 299–306.

Strong Starts Here: How CGPT Helps Women Prepare for Pregnancy with Confidence Preparing your body for pregnancy is about more than nutrition and timing - it’s about building the strength, stability, and energy to support a growing body and an evolving life. At CGPT in Hawthorn, we help women at every stage of the fertility journey feel physically prepared, confident, and strong. Whether you’re planning to conceive soon or simply want to create a healthier foundation for the future, our private gym and experienced trainers offer the guidance and support you need to train safely and effectively. Why Strength Training Before Pregnancy is Important Pregnancy is one of the most physically demanding experiences the body can go through. The right preparation makes a world of difference. Research from the University of Queensland (Davenport et al., 2019) found that women who entered pregnancy with better strength and conditioning experienced fewer musculoskeletal issues, improved energy, and faster postpartum recovery. Strength training before conception isn’t about pushing limits - it’s about developing a balanced, stable body capable of handling change. By strengthening the core, glutes, and back, you’re giving yourself the support system needed for pregnancy and beyond. At CGPT, our focus is on functional movement - training that improves how you feel and move in everyday life. We design each program around your current fitness level, goals, and comfort, ensuring you’re always working within safe and sustainable boundaries. A Private and Supportive Environment CGPT isn’t a typical big box gym. Our private gym in Hawthorn provides a calm, welcoming space free from distractions and crowds. Every client trains in a one-on-one or small private setting, giving you the confidence to focus fully on your body and your goals. We work with women of all ages, backgrounds, and fitness levels - from those just beginning their fitness journey to those with established training experience. Our environment is inclusive, respectful, and designed to make every session feel comfortable and achievable. For women preparing for pregnancy, that privacy and personalisation make all the difference. You’ll never be left wondering if you’re doing the right exercise or pushing too hard - every session is guided, safe, and structured for your unique stage of life. Expert Trainers Who Understand Women’s Health The CGPT trainer team brings a wealth of experience in strength training, movement correction, and women’s health. Each program is evidence-based, drawing from current research on hormonal health, pelvic stability, and injury prevention. Our trainers collaborate closely with clients to help them: · Build the core and glute strength that supports a growing belly. · Improve posture and balance for long-term comfort. · Reduce back and hip tension before it becomes an issue. · Feel more energised and confident leading into pregnancy. We also understand the emotional and mental side of the process. Pre-pregnancy can be a hopeful but uncertain time - training at CGPT offers a sense of routine, calm, and empowerment that supports not just your body but your overall wellbeing. Safe, Smart, and Science-Based Strength training before pregnancy is safe and highly beneficial when done correctly. Studies from Monash University (Smith et al., 2020) and the Australian Institute of Sport (2022) confirm that resistance training supports hormonal balance, improves bone density, and reduces chronic inflammation - all factors linked to reproductive health. Our approach focuses on progression, not perfection. You’ll build strength gradually, develop stability through movement, and feel your confidence grow with each session. And because our programs are tailored around you, we can easily adapt your training as your needs evolve - before, during, or after pregnancy. Why Women Choose CGPT Women choose CGPT because it’s a space where they feel seen, supported, and genuinely cared for. Every detail of the experience - from the welcoming environment to the one-on-one coaching - is designed to help you feel empowered in your own skin. Here’s what sets us apart: · Private setting: No crowds, no waiting, no distractions. · Personalised programs: Tailored specifically to your stage of life and fitness level. · Experienced trainers: Specialists in strength training, pre- and post-natal care, and safe exercise progression. · Inclusive culture: We welcome women of all ages, abilities, and backgrounds. Yes, it’s about getting stronger but it’s also about feeling genuinely ready for whatever comes next. Begin Your Journey with Confidence If you’re thinking about starting a family soon, now is the perfect time to invest in your strength. Training at CGPT gives you the tools to support your body through pregnancy, recovery, and motherhood with confidence. Our team is here to guide you every step of the way - with knowledge, compassion, and a focus on long-term health. Email Andrea today at andrea@chrisgympt.com to start your pre-pregnancy strength program. Because when it comes to preparing for pregnancy, building strength is one of the most powerful things you can do - for yourself, and for the life you’re creating.

Countdown to ‘I Do’: Your Month-by-Month Strength Training Plan for the Big Day If you’re counting down to your wedding, you already know the to-do list is endless - dress fittings, venue visits, catering tastings, and seating charts. With so much to organise, it’s easy to let your own health and fitness take a back seat. But the truth is, feeling strong, confident, and energised on your wedding day is one of the best gifts you can give yourself. Strength training is more than just “getting in shape.” It supports posture, helps manage stress, boosts confidence, and gives you the stamina to enjoy every moment - from the walk down the aisle to the last dance at the reception. At CGPT in Hawthorn, we’ve designed a framework that works seamlessly alongside wedding prep, with a private and personalised approach to training that takes the stress out of fitness. Here’s a simple month-by-month guide to help you move toward your big day with strength and confidence. Six Months Out: Build Your Base Six months gives you a generous runway to set strong foundations. This is the time to focus on overall strength, energy, and consistency. Building a solid base now means your body adapts gradually, reducing the risk of injury or burnout later. Think of this stage as creating the “frame” for everything to follow. A focus on big-picture strength gives you the power to carry through the months ahead, whether your goals are building lean muscle, improving posture, or simply feeling more energised. Couples training together at this stage can follow the same rhythm while working toward individual goals, even if fitness levels differ. Three Months Out: Refine and Define With 12 weeks to go, most of the groundwork is in place - now it’s about refining. This stage is perfect for dialling in body composition and highlighting the results of your training. Improved strength and energy levels can also help balance the demands of wedding planning, where stress can easily creep in. For couples, this can be a fun stage to share workouts side by side. Even if one partner wants to lean into aesthetics and the other prefers performance, training together keeps motivation high and makes fitness part of the wedding journey. One Month Out: Posture, Core, and Confidence The last few weeks before your wedding are about polishing the details - much like your final dress fitting or venue walk-through. Posture work, core stability, and mobility are key focuses here. The goal is to stand tall, move with ease, and feel confident in every photo. Strength training also supports your mental health in this stage. Taking an hour for yourself in a private, distraction-free gym like CGPT provides a much-needed break from the endless checklist of wedding tasks. Wedding Week: Stay Calm, Stay Strong The week of your wedding isn’t the time to push harder or start something new. Instead, it’s about maintaining the energy and strength you’ve built while giving your body the space to look and feel its best. Light, confidence-boosting sessions will help reduce stress without leaving you sore or fatigued. And here’s a bonus tip: shorter, makeup-friendly workouts in the final days mean less chance of puffiness, breakouts, or stress-induced skin flare-ups. You’ll walk into your big day fresh, not frazzled. Why CGPT Is the Perfect Fit for Your Wedding Prep Preparing for a wedding is exciting - but it can also feel overwhelming. That’s why so many couples choose CGPT’s private gym in Hawthorn. Unlike generic gym memberships, CGPT offers: Personalised programs that evolve with your timeline and goals. A private environment free from the distractions of busy gym floors. Supportive coaching that makes training a positive, achievable part of your wedding countdown. Whether you’re training solo or as a couple, CGPT helps you move into married life feeling confident, strong, and energised - ready to enjoy every moment of your celebration. The CGPT Experience: More Than Just a Gym One of the biggest challenges people face when preparing for a wedding is finding the right training environment. A crowded commercial gym can feel intimidating, time-wasting, or simply uninspiring. At CGPT, we do things differently. Our private gym in Hawthorn is purpose-built for focus and results. You’ll never have to wait for equipment, compete with blaring music, or feel self-conscious about who’s watching. Instead, every session takes place in a calm, supportive setting where your time is valued and your progress is our priority. We’re proud to welcome clients of all ages and fitness levels. Whether you’re brand new to strength training or you’ve been active for years, our programs are tailored to your ability and goals. It’s not about fitting into a mould - it’s about creating the right path for you. Our Trainers: Knowledgeable, Supportive, and Experienced At the heart of CGPT is our team of dedicated trainers. Each coach brings years of expertise in strength training, injury management, and personalised programming, ensuring your workouts are safe, effective, and enjoyable. What makes our trainers different is their approach: Supportive and encouraging - we meet you where you’re at and help you progress step by step. Highly experienced - with backgrounds spanning physiotherapy, athletic development, and personal training, our knowledge runs deep. Genuinely invested in you - we take the time to understand your lifestyle, energy, and priorities, so training always feels achievable and relevant. Couples love training at CGPT because the atmosphere is welcoming, inclusive, and motivating. It’s the kind of place where you’ll feel comfortable whether you’re preparing for your wedding, building long-term strength, or simply wanting to feel healthier in daily life. Final Thoughts Your wedding day should be one of the most joyful experiences of your life - and that joy is amplified when you feel strong, confident, and comfortable in your own skin. By starting early and following a month-by-month approach, strength training becomes a supportive part of the wedding journey, not an added stress. At CGPT, we’ll help you go beyond “looking good for the big day.” We’ll help you build the strength, energy, and confidence to enjoy every step of the countdown - and every step down the aisle. Email Andrea today at andrea@chrisgympt.com to begin your wedding-ready program. Because lifelong strength begins before you say “I do.”

Beyond the Scale: How Strength Training Protects Your Muscle, Metabolism, and Mind on GLP-1 Medications If you’ve read our blog on Strength Training and GLP-1 Medications: A Powerful Combo for Weight Loss Success , you already know that pairing exercise with GLP-1 medications like Ozempic (semaglutide) and Mounjaro (tirzepatide) can deliver life-changing results. But long-term success with GLP-1s isn’t just about the number on the scales. Without a plan to safeguard your strength and energy, weight loss can sometimes come at the expense of muscle, metabolism, and overall wellbeing. At CGPT in Hawthorn, we support clients using GLP-1s with personalised programs designed to protect muscle, maintain energy, and build resilience. Our private environment provides the expertise and accountability that generic gyms can’t, helping you stay strong during and beyond your weight loss journey. Why Maintaining Muscle is Important on GLP-1s GLP-1s work by suppressing appetite and reducing food intake, which makes weight loss possible even when other strategies have failed. However, along with fat loss, some lean muscle can be lost too. Research suggests up to a third of total weight lost may come from lean tissue if no protective steps are taken (Wilding et al. 2021). Losing muscle isn’t just about strength in the gym: Metabolism slows - less muscle means fewer calories burned at rest (Rosenbaum & Leibel 2010). Bone health suffers - strong muscles stimulate stronger bones, protecting against osteoporosis (Kohrt et al. 2004). Everyday function declines - from climbing stairs to enjoying active holidays, muscle is what powers daily life. Energy, Focus and the Fatigue Factor Many GLP-1 users notice dips in energy, especially when their calorie intake is significantly reduced. It’s tempting to skip workouts when you’re feeling flat - but movement often does the opposite of what you expect. Strength training has been shown to: · Improve the body’s ability to produce and use energy efficiently (Holloszy 2008). · Enhance blood sugar management and reduce brain fog (Ivy 1997). · Lift mood, improve focus, and counteract fatigue (Gordon et al. 2017). In other words, the right training doesn’t just burn energy - it creates it. Building for the Future Some people use GLP-1s short term, while others continue long term as part of chronic weight management (Davies et al. 2021). Regardless of the timeframe, strength training is your insurance policy for the future. Protecting and building muscle now means: · A stronger metabolism, so your body continues burning more energy every day. · A buffer against rebound weight gain if medication use changes. · Greater freedom to enjoy the things you love - travel, sport, or simply keeping up with friends and family. Why CGPT Is the Right Partner GLP-1 users need more than a one-size-fits-all gym membership. At CGPT, our trainers understand the unique challenges that come with rapid weight loss and reduced energy intake. We provide: Tailored programs that evolve with you, whether you’re starting your GLP-1 journey or looking ahead. A private environment free from the distractions and crowds of commercial gyms. Supportive coaching that balances challenge with care, ensuring you feel safe and capable every step of the way. Our goal isn’t just to help you lose weight - it’s to help you keep your strength, confidence, and quality of life for years to come. Final Thoughts: Beyond the Scale GLP-1 medications are powerful tools for weight loss. But the real measure of success goes beyond the number you see on the scales. It’s found in the muscle you protect, the energy you regain, and the confidence you build. At CGPT, we’re here to make sure your weight loss journey doesn’t come at the cost of your long-term health. Email Andrea today at andrea@chrisgympt.com to start a program tailored to your GLP-1 journey. Because weight loss may begin with medication, but lifelong health is built with strength. References · Davies, M, et al. 2021, Semaglutide for weight management: a clinical review, Diabetes, Obesity and Metabolism, 23(4), pp. 879-891. · Gordon, BR, et al. 2017, Resistance exercise training improves depressive symptoms in adults: a meta-analysis, JAMA Psychiatry, 75(6), pp. 566-576. · Holloszy, JO 2008, Regulation by exercise of skeletal muscle content of mitochondria and GLUT4, Journal of Physiology, 586(1), pp. 1-6. · Ivy, JL 1997, Role of exercise training in the prevention and treatment of insulin resistance and non-insulin-dependent diabetes mellitus, Sports Medicine, 24(5), pp. 321-336. · Kohrt, WM, et al. 2004, Physical activity and bone health in older men and women, Medicine & Science in Sports & Exercise, 36(11), pp. 1985-1996. · Rosenbaum, M & Leibel, RL 2010, Adaptive thermogenesis in humans, International Journal of Obesity, 34(S1), S47-S55. · Wilding, JPH, et al. 2021, Once-weekly semaglutide in adults with overweight or obesity, The New England Journal of Medicine, 384, pp. 989-1002.

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.