Berserker Training & Fitness

Common Fitness Myths to Watch for This January if you are starting or even refining your fitness journey.

Every January, motivation is high and so is misinformation.
A few common myths tend to derail progress early.

❌ “Targeted fat loss / weight loss”
Unfortunately, we don’t get to choose where the body reduces fat stores first.
You can’t target belly fat, hips, or thighs. Fat loss occurs system-wide and is influenced by genetics, hormones, and overall energy balance.

❌ “Detoxes reset your body”
Most detoxes are simply diuretics.
The initial drop on the scales is largely water weight, not fat.
Your liver and kidneys already handle detoxification. No juice, tea, or cleanse accelerates that process.

❌ “You need a brand-new diet to see results”
Radical overhauls often look good on paper but fall apart in real life.
Progress usually comes from improving what you’re already doing, not throwing everything out and starting again.

❌ “There’s a magic bullet exercise or routine”
There is no single exercise or program that unlocks results.
Consistency, showing up week after week, is what actually drives progress.

January success isn’t built on hacks or extremes.
It’s built on sustainable habits repeated over time.

“New year, new me” usually sounds great.
But for a lot of people it quietly turns into:
same routines, no progress… and a heap of guilt by February.

And that guilt is the real problem.
It convinces people they’ve failed when in reality, the plan was never realistic to begin with.

Trying to overhaul your body, habits, and lifestyle as fast as possible is rarely how real change sticks.

A better question to ask this time of year:
How do I want to look and feel on this day next year?

Not in 4 weeks.
Not by Australia Day.
Not before life inevitably gets busy again.

Strong, healthy bodies are built gradually:
• With routines that survive holidays, work stress, and missed sessions
• With training that supports life not competes with it
• With consistency measured in months and years, not perfect weeks

If your plan only works when motivation is high and life is calm, it’s not a long-term plan.

This year, aim smaller.
Think longer.
Build habits you can still be doing a year from now.

That’s how progress actually happens.

Happy new year everyone.

The Christmas New Year period isn’t a failure window. It’s a normal part of life.

A few bigger meals, a few drinks, and disrupted routines don’t undo your training.

We train so we can enjoy life, share meals and drinks with family and friends, step away from structure for a short period, and return without turning it into a problem.

Progress isn’t built in a single week, and it’s not lost in one either. What matters is the bigger picture. Weeks and months, not individual days.

Keep some movement in where it fits. Eat, drink, enjoy yourself then resume your healthy habits when the routine returns.

If your training only works when life is perfectly controlled, it isn’t sustainable.

Strong bodies are adaptable.
So are good routines.

Enjoy the break.

Why Functional Strength?

Strength isn’t just about lifting the heaviest weight in the gym. Research shows that training movements rather than isolated muscles helps improve coordination, balance, and real-world performance.

For example:
• Squats and lunges mimic sitting, standing, or climbing stairs.
• Carries (like farmer’s walks) train grip, core, and postural stability all essential for daily tasks like lifting groceries or moving furniture.
• Push and pull patterns support everything from opening doors to maintaining shoulder health.

Unlike machine-based isolation, these compound, multi-joint exercises engage stabilising muscles, improve joint mobility, and build resilience. This reduces the risk of falls and injuries while making everyday movement easier and more efficient.

Studies in exercise science consistently highlight that functional strength training improves quality of life, not just gym numbers. It’s strength that transfers from barbell to daily life.

That’s why my coaching focuses on more than building muscle. It’s about building a body that moves well, stays strong, and supports you long term.

Building Eating Habits That Last

Good nutrition isn’t about cutting entire food groups overnight or following the latest trend, it’s about creating habits you can sustain for years. Sudden, drastic changes might feel motivating at first, but they’re rarely practical long term.

1. Understand your starting point
Before making changes, get a clear picture of your current diet. Keep a food journal for a week write down everything you eat and drink. This isn’t about judgement, it’s about identifying patterns you can work on.

2. Make small, manageable adjustments
Choose one or two simple habits to focus on, such as consistencey of portion sizes, swapping sugar rich/sweetened drinks for water, or including a protein source at each meal. Once these are consistent, add the next small change.

3. Build around your lifestyle
The best nutrition plan is the one you can actually follow. If mornings are rushed, prepare breakfast the night before. If evenings are busy, plan simple dinners to reduce reliance on takeaway.

4. Prioritise nutrient-dense foods
Aim to base most meals on whole, minimally processed foods such as fruits, vegetables, whole grains, quality protein sources, and healthy fats. The exact mix can be adapted to your personal preferences and dietary needs.

5. Allow flexibility
You don’t need to be perfect to see results, build space for occasional treats without guilt. Balance and consistency will always outperform short-lived extremes.

Remember: The goal isn’t just to “eat well” for a month, it’s to build a way of eating that fuels your performance, supports your health and fits seamlessly into your life.

How Much Should I Be Doing and How Often?

Understanding the right amount of exercise for general health, strength, and performance

One of the most frequent questions I’m asked is, “How often should I train?” The answer depends on your individual goals, but when it comes to building a foundation for lifelong health, the research is clear.

Strength + Cardiovascular Training = Long Term Health Benefits

For general health and disease prevention, the Australian Physical Activity Guidelines and World Health Organization recommendations provide the following targets:

Strength Training:
Engage in at least two sessions per week of muscle strengthening activities targeting all major muscle groups.
This supports muscle mass, joint function, metabolic health, and bone density, important as we age.

Cardiovascular Training:
Aim for either:
• 150–300 minutes of moderate intensity aerobic activity per week (e.g., brisk walking, cycling), or
• 75–150 minutes of vigorous-intensity aerobic activity (e.g., running, circuit training, HiiT),
or a combination of both.

Consistency is key!

These levels have been consistently linked with reduced all-cause mortality, improved cardiovascular function, and better mental health outcomes.

Training for Performance or Specific Goals

If your goal is beyond general health, such as improving strength, endurance, sport-specific performance or aesthetics. Your training will require greater frequency, volume, and progression.

• 4 to 6 sessions per week, often with planned training cycles (periodisation)
• Strategic variation of training variables (intensity, load, volume, recovery)
• A balance of overload and rest to optimise adaptation and reduce injury risk

Performance specific programs are tailored to your training history, sport, and desired outcomes, but still rely on the same foundational elements: structured strength work, consistent aerobic conditioning, and recovery.

The Bottom Line

You don’t need to train every day to be fit or strong.
But you do need to train consistently. Whether your goal is to feel better, move better, or perform better, the right approach is one that aligns with your goals, capacity, and lifestyle and evolves with you over time.

Need help structuring your training around your life and goals? I’d be happy to help.

Training for Longevity Starts with Strength

Strength training isn’t just about aesthetics or lifting heavier weights, it’s about building a body that lasts. Regular resistance training has been shown to reduce the risk of all-cause mortality by up to 27% and cardiovascular disease by over 30%, especially when paired with aerobic activity. It supports bone density, joint health, and helps maintain independence as we age.

🏋️ Consistency Over Intensity

You don’t need to train like an athlete to benefit. The key is showing up regularly. Just 2–3 well-structured strength sessions per week (even as little as 60–120 minutes total) can yield powerful long-term benefits. It’s not about doing more it’s about doing enough, consistently. Start where you are, and build from there.

Strong for Life: Why Strength Training Matters More Than You Think 💪

When people think of strength training, they often picture big muscles. But what if we told you it’s one of the most important things you can do for your bones, your joints, and your long-term health?

Recent studies confirm: even starting in your 50s or later can make a significant difference.

✅ Bone Health: Resistance training places load on your skeleton and bones respond by getting stronger. Research shows it’s one of the most effective ways to slow or even reverse age related bone loss, reducing your risk of fractures and osteoporosis.

✅ Joint Support: Strong muscles act as shock absorbers for your joints. Strength training improves stability, reduces joint pain (including in osteoarthritis), and keeps you mobile.

✅ Longevity & Independence: Strength training helps preserve muscle mass, balance, and coordination as we age, all critical for preventing falls, maintaining independence, and living a longer, healthier life.

So if your goal is to move well, stay independent, and age strong, strength training isn’t optional. It’s essential!

Realistic Fat Loss Takes Time — and That’s a Good Thing

Rapid weight loss often leads to rapid regain. This is because extreme diets and unsustainable training plans are difficult to maintain long term.

Evidence shows that a steady fat loss rate of around 0.5 to 1 kg per week is more likely to preserve muscle mass, support metabolic health, and lead to long-term success.

What actually works:
•A consistent, moderate calorie deficit
•Resistance training to preserve or build lean muscle
•Daily movement to support energy balance
•Adequate sleep, hydration, and stress management

If your goal is to feel stronger, leaner, and more confident by summer, the time to start is now. Progress takes consistency, not extremes.

Start building now, so you’re not rushing later. If you need a structured plan that fits your lifestyle, feel free to reach out.

So many women are told to “just do cardio” or “take it easy” as they age but the science says otherwise. In fact, strength training is one of the most powerful tools women can use to thrive through every stage of life, from perimenopause to post-menopause and beyond.

In this interview, Dr. Stacy Sims one of the leading researchers in women’s exercise science breaks down why training like a smaller man doesn’t work for women and why lifting heavy, building muscle, and training with intention is key to long-term health, energy, and resilience.

✅ Improves bone density and protects against osteoporosis
✅ Builds lean muscle to support metabolism and insulin sensitivity
✅ Boosts cognitive function and energy levels
✅ Supports hormonal health through menopause
✅ Empowers confidence, autonomy, and quality of life as you age

If you’re not already strength training it’s never too late to start. And if you are, make sure your training is actually built for you.

How & Why Women Should Strength Train & Do Less “Cardio” | Dr. Stacy Sims & Dr. Andrew Huberman Dr. Stacy Sims & Dr. Andrew Huberman discuss common exercise & training mistakes women make in their cardio & resistance training programs and emphasize the ...

Now Taking On New Clients – Geelong Studio

To celebrate the launch of my new training location in South Geelong, I’m offering an exclusive introductory deal for new clients:

Book 3 personal training sessions and get the 4th FREE.
Whether your goal is strength, fat loss, mobility or general fitness – this is a great chance to get started with expert coaching and a tailored plan to match.

Limited spots available – message now to book your first session or ask any questions.
Let’s get your training on track.

Sessions available mornings and during the day. Located in South Geelong.

!Exciting News ! – I’m Now Taking on New Clients!

It’s been a little quiet on this page for the past couple of years, and I wanted to take a moment to share why. As some of you may know, I’ve been deep in study working towards my Bachelor of Health Science in Nutrition and Exercise. I’m now in my third year, and am excited to bring even more knowledge and expertise to help my clients achieve their health and fitness goals.

Furthermore Im excited too announce I will also now offer training out of Victorian health & fitness in south geelong aswell as my studio in clifton springs.

Here’s what’s new:
• Early morning and daytime sessions now available from a private studio in South Geelong
• Evening sessions and some day time sessions as before in Clifton Springs
• Online coaching/programs are available regardless of location as before.

If you’re ready to start (or restart!) your fitness journey with tailored support, expert guidance, and a results-focused approach, now is the perfect time to reach out.

Spots are limited, so send me a message to secure your spot or ask any questions.

Let’s get to work!