My names Sam Everett and I'm a Personal Trainer based out of Goodlife West Lakes.
I thrive on helping others chase their fitness goals whether it be strength, weight loss, basic fitness or even accountability and education in the gym environment!
24/02/2023
The reason we do what we do
My daughter Lacey James is the reason you’ll see an upswing of content.
Never have I felt more motivated, filled with purpose and responsible to keep building this coaching business I’ve created.
This is the reason we get up in the morning. Lacey you’re my reason!
Everett Strength and Daddy 🤝
27/01/2023
Was going to make this an “I plan on posting more in the future” or “how to effectively hit your RDL’s” type post, but the reason I haven’t been posting much is because this isn’t even remotely where my head has been.
Today was the last session I’ll hit before spending quality time with my wife as we close in on the most important journey of your lives, becoming parents.
Training wise, just moving has been a major win, as juggling staying on top of client’s training and being as helpful as I can as a husband has well and truly taken precedence. Future powerlifting competition has taken a back seat and that’s okay. It’s important to prioritise.
The learning curve for me as a professional? I feel far more linked to a lot of my clients. Life is crazy! And the brain locks in on what’s consuming it most.
I’m determined to be an amazing Dad and a husband my wife can depend on being there for her both during and post pregnancy. With this has come it’s stresses and self doubt, yet now I feel more ready than ever to take this responsibility on and look forward to learning how to juggle this wonderful industry I get to work in along with raising an amazing little human.
See you on the other side!
06/09/2022
Sharing the love 🤝
Being able to help out others who you work alongside in the industry and call great friends is seriously a privilege.
None of us know everything and we all have different ideas/opinions, so sharing my knowledge and seeing it have immediate impact is truly rewarding.
is a monster and a smart dude, blokes going places 💪🏼
Patience 😮💨
Why do most people fall off of their training and fail to achieve their long term goal? I started with the answer… well, they lack it!
It’s a long game, some weeks will be great, some will be terrible. You just have to stick to the game plan and trust the process.
A perfect example that I can share is my front squat progress.
Before I started working with my coach I avoiding these like the plague.
My wrists hurt, I felt uncomfortable and why would I do something where I can’t move as much weight? Well, a whole lot of education later and these are my personal favourite leg exercise. Full circle hey!
Did I lack leg strength? Nope. Was my squat something that needed desperate work? Well, it’s improved out of sight, but my base level was still quite high. It was as simple as fixing up my hand/elbow position and now the kilos are being added to the bar literally every session.
So what’s the best way to improve your patience in the gym and see growth in areas that may seem frustrating or scary?
Firstly, get a coach. Simple as that. Whether it’s your first session or you’re a coach yourself (right here 🙋♂️), we all should have an external view of things. None of us know everything, all of us need a level of accountability.
Secondly, be kind to yourself. Did a rep suck? Did a session suck? Has your last month sucked? That’s okay. There’s always time on your side that’s the beauty of it.
Lastly (ironic seeing as I’m using it rn), put the phone down sometimes! Social media is full of misinformation and to cut the bu****it, idiots who don’t care about you, but filling their own pockets. Someone may have all the followers in the world, but their ex*****on of exercises is something out of a horror movie.
Simply put, be patient guys! Long road ahead 🤟
Slide into the DMs and I’d be thrilled to help as much as I can!
22/06/2022
Hi, my names Sam. I sweat a lot.
Some people barely drop a single bead, some people sweat thinking about training (that’s me).
Yes I work hard, but just because the person next to you doesn’t look like this, doesn’t mean they aren’t pushing.
I’m starting to think I’m the reason mandatory wiping down of equipment got brought in, not COVID.
Happy hump day guys, remember to get after it today 🤟
Online Client Love 🙌
This man JUST. KEEPS. TURNING. UP. 👏
Pete Michael and myself have been working together online for the best part of 9 months now and it’s been anything but smooth sailing external to the gym.
Battling the busy teacher life (that I experience first hand with my wife - I am the number one fan of teachers you guys rule).
A chaotic recent move which involved a temporary stay in the Barossa with family.
But, imo, one of the most overlooked aspects by fitness professionals in the industry is the fact that this man has 2 beautiful young daughters and a wife in which he wants to spend as much time with as possible.
Everyone has DIFFERENT LIVES.
Just because person “x” has a beautiful window to train each day, is single and kid free, doesn’t mean person “y” who is, in this case, just like Pete and scrapping for spare time, can hit the same frequency/intensity as often and nor should be expected too.
Pete’s willingness to take advice and try new movements has been a pleasure, but the most fulfilling side to this has been the growing in confidence and routine that was the crux early on.
Today he hit a PR on his DB press after we’ve given him the green light to start really pushing his numbers and this has unlocked a whole new world of confidence, with the strength gains becoming super evident!
Proud of ya mate, still only the beginning 💪
If a journey like this speaks to you as a person with plenty on your plate, reach out. Let’s navigate a way to make getting stronger and more confident a part of that routine!
Online client spots currently available ✅
11/05/2022
Let’s be honest, we’ve all been nervous at some point went asked to give a spot or help someone when attempting a heavy lift. I remember being new to the gym and terrified of the thought of spotting nearly 100kg!
But it shouldn’t be scary.
I feel it’s one of the best ways to create positive relationships in the gym.
You can help a training partner or fellow gym goer on a wide range of exercises but let’s take it from a bench standpoint.
Firstly, just your presence is helping. Already they’re feeling more confident and willing to attempt an amount that’s clearly enough for them to seek help. Encourage them and it’s absolutely mandatory to say “you’ve got this.”
As someone who has had attempts stolen from them by overzealous spotters, there’s not many things more annoying than someone jumping in as you’re breaking through a sticking point. Unless that bars heading the wrong way, give them every chance to break through and lock it out.
Finally, the biggest fear for most is the weight itself. If you’re an inexperienced lifter who can’t bench anywhere near the amount you’re spotting, that’s fine! Remember, they’re only attempting this because they know it’s in the ballpark of their capabilities. If they don’t achieve the rep, it’s only a minor percentage they’re missing. The slightest of upward assistance on the bar will get it moving.
This applies across all movements, give them the chance to succeed and they’ll appreciate you for just being there in the first place ✌️
27/04/2022
Massive congratulations to client and close mate Michael Turrell for killing it in Brisbane at the Beach Handball Nationals.
After winning their first 6 straight, the SA boys had a pretty severe injury to a key player which saw them eventually lose out in the bronze medal match.
Turrell himself has often explained he’s a leader amongst the group as a defensive player, which was clear as he took out an award given in house to the most courageous/team player.
One thing I know about team sports is that winning your peers respect and admiration is as important as anything.
Turrell and I continued training outdoors during the midst of covid here in SA whilst his fiancée is close to giving them a baby, so his commitment to training despite obstacles is a testament to him and it’s clear why he is performing at a high level still 🏐🏖
A bad week isn’t the end of the road 🙅♂️
This week personally has been very average. From feeling unwell to struggling mentally on the back end.
Today was the first time all week I’d picked up a bar.
This morning I was still not feeling 100% keen on training, but these are the days I need to remind myself of, because post workout I felt far better than before.
Training at was something that needs to become more regular. The support around you is definitely a welcoming feeling for sure. Just what we all need sometimes!
So when you do have a sh*tty week, it isn’t the end of the world. Because that next great session you have is often the perfect reminder of why you do this stuff in the first place ✌️
*After some setbacks recently was nice to feel 180kg move again*
⬛️ Accessories ⬛️
(No not my sweaty wrist wraps)
This term in the gym relates to exercises that directly assist development towards your big lifts (squat, deadlift, bench).
These may be the movements you don’t see plastered all over your social media because look, it’s less glamorous.
But the strongest people out there wouldn’t be able to nail those heavy squats you see if they didn’t hustle on the other work.
Sticking with squats as an example, if you wanted assistance in improving this side of your training, you best believe we’d spend more time doing these movements than we would with a barbell on your back.
Here I’m performing a front foot elevated dumbbell split squat (mouthful isn’t it).
The focus here?
- Driving my knee hard over my toes (YES THIS IS OKAY TO DO), pushing through my mid-foot and extending up with hip over heel, not back (taking my back foot’s involvement down a notch).
- Pulling my rear hip forward towards my front knee to improve my internal rotation at the hip.
- Lowering my back knee down to ground level to utilise the extended range of motion. More hip flexion, more extension at the quad too which is what we primarily are trying to strengthen here.
These cues are great when performing this movement, but this is also something I’m performing purely because these areas are specific to what I need to improve.
If you want assistance with your training and want to perform exercises that are strategically chosen for you as an individual, reach out and we can discuss working together face to face or online!
DM today :)
Being strong is for everyone 💪
I got asked off the cuff the other day when mentioning my preference as a coach is strength training “so the majority of your clients are blokes then yeah?”
What I love the most is my answer is an easy “no”.
When first meeting/speaking with a lot of my female clients, the answer I got in regards to a training focus was predominantly “stronger”.
Stronger upper body for functional tasks at work.
Stronger and more confident on the big lifts (and confidence hanging in the squat rack section of the gym).
Stronger, stronger, stronger.
It’s 2021. We know by now that weights training and being strong is functional. HIIT workouts and keeping things “light” and “high rep” isn’t the answer (come on ladies we all know someone who does this so they “don’t get too bulky” 🤦♂️).
Ladies, strong>skinny 🤷♂️
and I have been working together towards her goal of being accepted into the ADF. Because of this running improvement was our main focus.
And she’s in!
The running work doesn’t stop there, but Izzy has always loved the strength training side of our sessions together.
With a date in sight for her next journey to begin, we may as well have some fun getting stronger along the way 💪
12/10/2021
🎉 One Year 🎉
Today marks one year of Everett Strength and Fitness operating out of Goodlife West Lakes. That is honestly mind blowing to me!
Prior to this I worked in an industry where I felt used more than valued.
I was a number.
So to be standing here after one of the most tough, mentally and physically challenging years of my life feeling like it was all worth it is just amazing.
I’ve built beautiful friendships, taken my coaching game up another level through further study (and through this once again built great friendships) but most of all seen multiple individuals change their outlook on training!
Not many coaches survive anywhere near 12 months.
I know confidentially now that I may have survived, but barely grown as a business/coach if I had just settled and gotten “comfy”.
Seek guidance, continue to grow your knowledge and build healthy relationships with the industry.
Massive shoutout to everyone I appreciate most, here’s to the next 12 months 🔥