gym | confidence
Power Up
As Low As
$99/week
*or less under ACC or private health insurance.
Book a time with me to assess whether your participation might be covered by ACC or by your private health insurance
Includes:
- weekly 1 hour training sessions
- access to private gym
- personalised programme updated on a regular basis
- extensive information material
Worried about looking silly at the gym?
Want to lift but don’t want to look like an idiot?
Know about the benefits of strength training, but not sure where to start?
The Programme
LEARN 5 BASIC LIFTS
The starter pack of exercises to allow you to get strong quickly and build on with many variations.
LEARN BASIC TRAINING PRINCIPLES
Learn about strength and hypertrophy, progressive overload and what sets and reps are all about.
LEARN HOW TO MAKE IT ROUTINE
Working on embedding strength training into your routines around family, work and all your other commitments.
PROGRESS FROM PRIVATE ENVIRONMENT TO A COMMERCIAL GYM
Stepping you through from private individual sessions at the Powerx2 gym to a commercial gym of your choice.
The evidence
YOUR COACH - ME
I am a registered physiotherapist and experienced coach and have been strength-training to improve my own performance for many years.
PHYSICAL & MENTAL BENEFIT OF STRENGTH TRAINING
Strength training positively affects mood, cognition and physical health.
Gordon, B. R., McDowell, C. P., Hallgren, M., Meyer, J. D., Lyons, M., & Herring, M. P. (2018). Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials. JAMA psychiatry, 75(6), 566-576.
Church, D. D., Hoffman, J. R., Mangine, G. T., Jajtner, A. R., Townsend, J. R., Beyer, K. S., … & Stout, J. R. (2016). Comparison of high-intensity vs. high-volume resistance training on the BDNF response to exercise. Journal of Applied Physiology.
Martyn-St James, M., & Carroll, S. (2010). Effects of different impact exercise modalities on bone mineral density in premenopausal women: a meta-analysis. Journal of bone and mineral metabolism, 28, 251-267.
Also see my blog post series “Strong Stuff”“.
9-week coaching programme
Coaching, particularly in a one-on-one fashion, is associated with greater gains and training intensity compared to group coaching or accessing instructional material independently. Habit research suggests that automaticity is typically reached at around 9 weeks of consistently performing a new task.
Gentil, P., & Bottaro, M. (2010). Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects. The Journal of Strength & Conditioning Research, 24(3), 639-643.
Kompf, J., Whiteley, J., Wright, J., Brenner, P., & Camhi, S. (2023). Resistance training behavior is enhanced with digital behavior change coaching: a randomized controlled trial with novice adults. Journal of Physical Activity and Health, 20(6), 531-537.
Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009. https://doi.org/10.1002/ejsp.674.
BRAIN & BODY HEALTH
INJURY RECOVERY
PREHAB
SUSTAINABLE FITNESS
ACC REGISTERED