Elite PT

🏃‍♀️ Tuesday Trainer Tip with Hayley

Do you have a pre-run mobility and activation routine?

Spending just 5–10 minutes preparing your body before a training run can make a big difference. A good pre-run routine can help to:

✅ Increase blood flow and body temperature
✅ Activate key muscles needed for running
✅ Improve joint mobility and movement quality
✅ Prepare your body for the demands of running
✅ Help you feel more mobile, coordinated and ready to run

While there are an infinite number of activation and mobility exercises you can use before a run, your routine should ultimately be individualised to your needs, your body and your running goals.

Today, we’re sharing some common drills that can be incorporated into a pre-run routine.

Scroll through the videos to check out:

🔹 Banded crab walks & monster walks
🔹 Calf pumps
🔹 Lunge & twist
🔹 Hip circles
🔹 Dynamic adductor stretches
🔹 Hip swings
🔹 Open books

Try incorporating a few of these into your next 5–10 minute pre-run routine and see how you feel! 💪🏃‍♀️

Want an individualised 5–10 minute pre-run activation and mobility routine? Get in contact via the details in our bio and get started today! 👋



🏃‍♀️ Banded Crab Walks & Monster Walks

Why use them?
🔹 Activate the glutes and hip stabilisers
🔹 Prepare the hips and legs for the demands of running
🔹 Improve lateral hip strength and control

Technique Tips:
✅ Keep constant tension on the band
✅ Stay tall with a soft bend in the knees
✅ Take controlled steps without letting the knees collapse inward
✅ Keep your hips level and avoid excessive side-to-side movement

Think: Controlled movement + constant tension = better activation. 💪🏃‍♀️

🏃‍♀️ Calf Pumps

Why use them?
🔹 Increase blood flow and warm up the calf muscles
🔹 Prepare the calves and Achilles for the repetitive demands of running
🔹 Improve ankle mobility and movement through the lower leg

Technique Tips:
✅ Move smoothly through the full range of motion
✅ Keep your weight controlled through the balls of your feet
✅ Avoid bouncing—use a steady, rhythmic movement
✅ Keep your knees soft and maintain good

Client Success Post 💪

Join us in giving a big shout out to Kylie Moses for her outstanding body composition transformation, strength and fitness gains! 👏

Over the past couple of months, Kylie has achieved some amazing results:

🔥 4.8 kg in body fat mass lost
🔥 20% reduction in body fat mass
🔥 6 cm reduction in waist girth
🔥 1.3 kg increase in skeletal muscle mass

Kylie has achieved these results through consistency, commitment and a well-rounded approach.

Her regular in-gym sessions with trainer Isaac have focused on building strength and muscle mass, supported by a carefully designed overall training plan. This has included Run Group once a week, plus a couple of additional group training sessions each week, including Circuit and/or Boot Camp.

Combined with her nutrition plan — which Kylie has adhered to around 90% of the time — this consistent approach has delivered fantastic body composition results, along with some obvious improvements in strength, fitness and overall performance.

👏 Well done, Kylie! Your consistency and commitment have really paid off, and we’re excited to see where you go from here!

Not training with us yet? Click the inquiries link in bio to check out our current offer and get started with us today.

🧘‍♀️ MEET TAHLI — WELCOME TO THE TEAM! 👋

We’re excited to welcome Tahli to the Elite PT team as our new Reformer Pilates Coordinator!

You may have already seen Tahli around the gym, taking classes during our testing timetable over the past few weeks.

With extensive experience across studios throughout the local area and the Shire, Tahli brings knowledge, passion and plenty of energy to every session.

We’re thrilled to have Tahli on board as we launch our inaugural Reformer Pilates timetable next week! 🎉

And she’s not the only new face joining the Reformer team… ➡️

🧘‍♀️ MEET TAMSYN — WELCOME TO THE TEAM! 👋

Joining Tahli on our new Reformer Pilates team is Tamsyn, who comes on board next week as one of our Reformer Pilates Instructors!

Tamsyn brings her own mix of experience, enthusiasm and energy, and we’re looking forward to seeing her help deliver some fantastic sessions for our members.

With our inaugural timetable launching next week, we’re excited to have both Tahli and Tamsyn helping kick off this exciting new chapter at Elite PT. 🎉

Make sure you say g’day and give both of them a warm Elite PT welcome when you see them around the gym!

Reformer Pilates at Elite PT — launching next week. 💪

Friday morning at Elite PT 💪

A great end to the weekday training! From Boot Camp Circuit and Pilates on location, to members putting in the work themselves and our PTs delivering great sessions with their clients — plenty of action to finish the week strong.

And don’t forget tomorrow:
🏃 7:00am Run Group
🚴 7:00am Spin
🔥 8:00am Pilates Pump

Finish the week strong! 👊

Tuesday Trainer Tip with Hayley: The Smith Machine 💪

The Smith Machine is a versatile piece of equipment that can accommodate a huge range of exercises and suit all levels of gym experience — from beginners to experienced lifters.

✅ Pros
• Added stability — great for beginners and training close to failure.
• Helps you focus on the target muscle without controlling the bar path.
• Ideal for squats, lunges, presses, rows, RDLs, hip thrusts and more.
• Makes heavier training more accessible without needing a spotter.
• Great for building confidence and progressively increasing load.

⚠️ Cons
• The fixed bar path may not suit everyone’s natural movement.
• Less stabilisation required than with free weights.
• The machine doesn’t replace good technique.
• Some exercises may feel less natural depending on your body and the machine.

The Takeaway:
The Smith Machine isn’t better or worse than free weights — it’s simply another tool in your toolbox. Used correctly, it can be incredibly effective.

Scroll through the videos to see Hayley demonstrate:

1. Back Squat
2. Swiss Ball Chest Press
3. Romanian Deadlift
4. Bent-Over Row
5. Hip Thrust

If you would like to get some quality 1-1 coaching or get your strength program individualised get in touch today via the link in bio



THE BACK SQUAT

PROS
• Greater stability & confidence
• Easier to train close to failure
• Great for leg strength & hypertrophy
• Useful when balance or mobility is limiting

CONS
• Fixed bar path may not suit everyone
• Less stabilisation than a free-weight squat
• Foot position can alter joint & muscle loading

WHO IS IT FOR?
Beginners, those returning from injury, training without a spotter, or anyone wanting a stable option for building leg strength and muscle.

MAJOR MUSCLES
Quads • Glutes • Adductors • Hamstrings • Core

SWISS BALL CHEST PRESS

PROS
• Stable bar path allows you to focus on the chest
• Swiss ball challenges core & balance
• Great for adding variety to your chest training
• Easy to control load and tempo

CONS
• Less stable than a bench
• Limited load compared with traditional pressing
• Requires good bala

Member Results Post — Mark Cardenzana 💪🔥

MARK CARDENZANA — 32KG DOWN!
📉 112kg → 80kg
🔥 74% reduction in body fat mass
📏 38cm off his abdomen measurement
❤️ Visceral fat reduced from 15 → 3

Mark joined Elite PT two years ago and kicked off his incredible transformation by working with Adam during a six-week challenge.

But the challenge was just the beginning.

Mark took everything he learned from Adam and continued to put it into practice, consistently completing his resistance and cardio training week after week at Elite PT.

Fast forward two years and the results speak for themselves. 32kg of total body weight lost, a 74% reduction in body fat mass, and an incredible 38cm reduction in abdominal girth.

Even more importantly, Mark’s transformation has delivered life-changing improvements to both his physical and mental health, including a reduction in visceral fat from 15 down to just 3.

This is what happens when you consistently show up, put in the work and stick with it. 👊

Well done, Mark! You should be immensely proud of what you’ve achieved. An incredible transformation and a testament to your consistency, commitment and determination.

👏🔥 32kg down. Two years of hard work. One incredible result.

FRIDAY MORNING ACTION 💪🌅

Another big morning at Elite PT! From early starts in the gym to training by the water, our members are putting in the work and making the most of every session.

Strength. Movement. Conditioning. Community.

Whether it’s one-on-one training, group sessions or getting outside and moving, there’s plenty happening at Elite PT every Friday morning. 🔥

Start your weekend the right way — train hard, feel good and enjoy the view!