Creighton Personal Training

1 in 5 women and 1 in 20 men over 50 have osteoporosis.

And one of the most important things you can do for your bones?

Proper resistance training. 💪

Strength training isn't just about building muscle or looking better. It helps maintain strong bones, improves strength and balance, and becomes increasingly important as we get older.

And you DON'T need to spend hours in the gym.

With the right program, an effective resistance training session can be done in less than 30 minutes.

We've had multiple women come to CPT with osteopenia (low bone mineral density) who, after consistently resistance training with us, have later had repeat bone mineral density scans showing significant improvements in their bone mineral density.

Get strong. Stay strong. Look after your bones.

💪 JASON’S PROGRESS!

Jason trains with us fortnightly, and his progress has been absolutely fantastic.
FORTNIGHTLY.
ICE and PT with Kyla

As a truck driver, Jason spends a lot of time sitting behind the wheel, which makes looking after his strength, mobility and overall health even more important.

Since starting his journey, Jason has:

🔥 Lost over 30 kg
💪 Become significantly stronger
🏃‍♂️ Improved the way he moves
🙌 Gone from dealing with pain to moving pain-free

The difference in Jason’s overall physical capacity is fantastic to see.

Most importantly, he’s a great bloke and a valued member of our team. We’re incredibly proud of what he’s achieved and love having him train with us.

Well done, Jason! 👏

💪 Highlighting some wins!

Virginia has been putting in some fantastic work with her strength training this year!

A few highlights:
• Leg Press: 40kg × 13 → 100kg × 15
• Hex Bar Deadlift: progressed to 50kg × 15
• Stronger squats, lunges, rows, pulldowns, dips and push-ups
• Big improvements in overall strength, stability and work capacity

Strength training isn’t just about lifting heavier weights. It helps maintain muscle and bone strength, balance, mobility and independence, while protecting against the natural loss of muscle and strength as we age.

Virginia is very active with her swimming and the strength training has assisted her with improvements in the pool!

Fantastic progress, Virginia! 💪

It's always a pleasure to help people become stronger and healthier versions of themselves for life.

EAT MORE. MOVE MORE. GET STRONGER.

Here’s the idea of “high energy flux” explained so simply a 7-year-old could understand it.

Think of your body like a car.

⛽ Food is the fuel.
🏃 Movement and exercise use the fuel.
💪 Muscle gives you a bigger, stronger engine.
😴 Sleep and recovery keep the engine working properly.

Now imagine two cars.

Car #1:
Gets plenty of fuel, drives around regularly and has a strong engine.

Car #2:
Hardly gets any fuel, doesn't move much and is always running close to empty.

Both cars might be the same size — but that doesn't mean they're working equally well.

Our bodies can be similar.

Someone can stay thin by eating very little and barely moving.

Someone else can be the exact same weight while eating considerably more, walking more, exercising, carrying more muscle and burning more energy every day.

That's the basic idea behind high energy flux:

🔥 Eat enough food.
🔥 Build muscle.
🔥 Move regularly.
🔥 Exercise.
🔥 Sleep properly.
🔥 Recover.

Instead of thinking:

“How little can I eat?”

A better question might be:

“How much can I improve what my body is capable of doing?”

That doesn't mean calories don't matter. They absolutely do.

It means the goal shouldn't always be to eat less and less.

Build a stronger engine. Give it enough fuel. And actually use it.

There are parts of this article I'd take with a grain of salt, but the overall concept is an interesting one.

Original article:
https://metabolicblueprint.substack.com/p/the-high-flux-life-eat-more-train

Less variety. More intent. Better ex*****on. Measurable progress.

DO LESS. WORK HARDER.

Researchers at McMaster University compared two very different approaches to improving fitness.

Group 1:
3 × 20-second all-out cycling efforts.
Just 1 minute of hard work within a 10-minute session.

Group 2:
45 minutes of continuous cycling at around 70% of maximal heart rate.
A 50-minute session in total.

Both groups trained three times per week for 12 weeks.

The result?

VO₂ peak improved by 19% in BOTH groups.

Insulin sensitivity improved similarly as well.

The lesson isn't that longer exercise is useless.

It's that time and effectiveness aren't the same thing.

When the stimulus is sufficiently demanding, remarkably small amounts of exercise can produce meaningful adaptations.

You don't necessarily need more exercise.

You need exercise with a purpose.

If lack of time has been your excuse, this is your sign to start.

Claim your FREE WEEK of training now.

👉 www.creightonpt.com

Don't wait until you're fitter. Don't wait until you have more time.

Start this week.

OUT OF BREATH WALKING UP STAIRS?

It doesn't have to stay that way.

Fitness isn't about punishment.

It's about making everyday life easier.

At ICE (Intelligent Conditioning Exercise), you'll improve your fitness with coach-led sessions that are challenging, varied and designed for real people, not elite athletes.

Imagine if you could...
Walk up stairs without puffing.
Play with your kids or grandkids without getting exhausted.
Feel stronger and more energetic every day.
Enjoy exercise instead of dreading it.

That's exactly what ICE is designed to help you achieve.

Every session is different, with kettlebells, rowing, bikes, sleds, SkiErgs, carries and more, so you'll never be stuck doing the same boring workout.

No mirrors.
No egos.
No guesswork.

Just great coaching and a group that wants to see you succeed.

Try your first week FREE.

Come and experience why so many people who thought they "weren't fitness people" now look forward to training.

Creighton Personal Training – ICE

Book your free week today.
www.creightonpt.com

📊 What does a quality workout actually look like?

This was a 24-minute conditioning session.

❤️ Average heart rate: 159 bpm
🔥 Peak heart rate: 188 bpm
⏱️ Over 12 minutes spent in Heart Rate Zones 4 & 5.

The goal wasn't to leave feeling exhausted.
The goal was to apply the right amount of stress to stimulate adaptation, then recover and come back stronger.

Too many people think fitness is about doing more.
More time. More sweat. More punishment.

We believe it's about doing what works.
At Creighton Personal Training, every session has a purpose. We use evidence-based training principles to help our members improve strength, fitness and long-term health, without wasting hours in the gym.

💪 Train smarter. Get stronger. Live fitter.
Claim your FREE first week and see how much progress you can make when every session has a purpose.

www.creightonpt.com

When it comes to high-intensity interval training (HIIT), or high-intensity repeat (HIRT) sessions, training at the right intensity is key to maximising benefits while avoiding overtraining or ineffective workouts. A chest strap heart rate monitor is one of the most effective tools to guide your effort levels, ensure efficient training, and serve as an early indicator of heart health.

The Superiority of Chest Strap Heart Rate Monitors
While wrist-based heart rate monitors offer convenience, chest straps provide far superior accuracy. Research shows that wrist-worn monitors can be off by as much as 10-20 beats per minute during high-intensity exercise (Wallen et al., 2016). In contrast, chest straps measure the heart's electrical activity directly, making them more reliable for tracking rapid fluctuations in heart rate during HIIT sessions.

Read more here:
https://www.creightonpt.com/heart-rate-monitor-hiit-hirt

5 more monitors in stock