Goal Setting New Years WitFit Personal Training Mulgrave

New Years resolutions – Keeping yourself accountable! Personal Training Mulgrave

It’s that time of year, when we pass into the New Year and want a fresh start. We use the January 1 date as a refresh point for the coming year, whether that is fitness, diet, lifestyle, relationship based etc. When doing this we set goals! Goals are great, as they help set a long-term vision of where we want to be, while giving us that short-term motivation to keep going. We are given direction, focus, and a purpose as to why we are doing something. In this weeks PCHC Personal Training Mulgrave blog, we will talk all about goal setting, being accountable and some strategies you smash whatever goals you have this year!

Firstly, what is a New Year resolution? PCHC Personal Training Mulgrave 

If you look in the dictionary, a resolution is “a firm decision to do or not to do something”. This is great, however it’s where a lot of people get unstuck. Making the resolution is the easiest part; we say I want to exercise more. The difficult part is following through and going to the gym 4-5 times a week for the next year. This is where accountability comes into it, keeping ourselves accountable to those great resolutions we set!

There are a few ways to go about this; our favourite method is through the use of SMART goals.

SMART is an acronym, and we use these to help create useful goals. Each letter represents a different aspect of a goal. Here we will break it down.

S – Specific; we need to make goals that are clear and specific to what we want to achieve, straight to the point.

M -Measurable; this is probably the most important aspect to help keep us accountable. An example is the goal of “going to the gym 4 days per week”. This is measurable, we have an exact amount of times to go to the gym, rather than “go to the gym during the week”.

A – Achievable; the goal should be attainable; if we make goals to difficult (i.e. Go to the gym 7 days a week) we are setting ourselves up for failure. Goals can change, take small steps early and let them evolve as we start ticking the smaller ones off.

R– Relatable; the goal is around what you want, and are after. If it’s fitness related, then going to the gym is a goal.

T– Time bound; another important part! We have to make goals time bound, they need to have an end date. Otherwise they can go on forever, we also use these time periods as points to tick off the goal or re-asses where we are at. For example, if for weight loss, you wanted to lose 5kg in 3 months time. Awesome, we’ve got a time period. If after 3 months you have completed it, then great job! However if not, it’s not the end of the world! We use this time to re-assess what worked and what didn’t. If we didn’t have that time period, we might have just kept going through the motions, or given up completely.

Now we have talked about goal setting, the next area to focus on to really help us make an effective change is… BARRIERS!

Overcoming Barriers PCHC Personal Training Mulgrave 

More often than not we can set awesome goals, but on our journey to achieving these we encounter barriers, issues or problems that prevent us from achieving what we want. Most often for fitness related goals; it is time, motivation, understanding etc.

These barriers are all too common, however we can work on ways to overcome these.

Step 1. The best way to start is for you to sit down and think about any potential barriers; to have the self-autonomy to reflect on what you think will affect you. Because at the end of the day we can sit here and tell you what most likely will, but you truly know what the real barriers are.

Step 2. Think of ways or activities to overcome these barriers, some examples would be;

  • Work an issue? Having your gym attire set out before you go to work, so when you get home it is right there ready to go, giving you that motivation to go.
  • Time an issue? Try working out in the morning before work, waking up a little earlier to get that quick workout in, leaving you energised and ready to smash the day ahead!
  • Motivation an issue? Try training with a friend, or even making one at the gym! We find here at PCHC Personal Training Mulgrave that the social side of the gym can motivate heaps of members to keep coming and training their ass off. Enjoying the environment around you is powerful, it keeps motivation up.

These are just simple examples to trying to overcome potential barriers, the main takeaway here is to just be aware of barriers. To always be thinking of ways to overcome these, treat them as speed humps rather than a wall! We can slow down for the speed hump but then move over them, don’t let it become a wall and stop you all together!

Staying accountable? PCHC Personal Training Mulgrave 

This last aspect is a mixture of the last 2 topics, goal setting and barriers. To stay accountable we can set goals and address barriers, but there are also other strategies to keep accountable!

  • Create a schedule: Breaking down your day/week allows you to see times you can fit exercise in. Rather than deciding on the day whether to exercise or not.
  • Reward yourself: If you have been smashing your goals, reward yourself! It’s your own personal pat on the back, to say great job, keep on going.
  • Review, review, REVIEW!: Review what has been working, what hasn’t. Reviewing your goals, and adjusting them based on your progress is really important. What you felt was important 3 months ago, may have changed slightly, therefore reviewing is really important.
  • Of course, goal setting, writing down barriers and just understanding yourself what you find important is very powerful in keeping yourself accountable.

A longer blog this week, however an important one! As instructors, we love seeing our members achieve their goals; it’s the one reason we are in this industry. As always, check out our FaceBook page to find out more about goal setting and staying accountable. If you have any questions about it, or need help come in and ask us at PCHC Personal Training Mulgrave! We offer as much help as possible to make these goals possible. We love conversations with our members, and we wish that 2019 is the year you smash all the goals you set!

Heres to an awesome 2019, The PCHC Mulgrave Team.

For more information on our unique personal fitness coaching gym check out




Boxing PCHEALTH Personal Training Spingvale

Boxing classes – 5 reasons why they are so great!

Why you should be boxing! PCHC personal training Springvale

Boxing is one of the best ways to mix up your workout regime; the mixture of cardio/strength training is a quick-fire way to get the goals you are after! The use of quick, high intensity, class based gym sessions are growing in popularity, we get inundated by members asking about these forms of classes. Lucky enough our skilled trainers are more than equipped to run sessions such as these, and today in the Witfit Personal Training Springvale blog we will talk about why boxing classes are so great

1. Mixture of cardio/strength

What makes boxing so great is the mixture of cardio/strength. When we box, we are using our whole body. Our arms of course to punch, we use our legs to build up power for our punch and then our core to help transfer that power to our arms! This is the strength side of things. Boxing also has elements of cardio as it gets our heart pumping! As we use our whole body, we use a lot of energy (burning calories), we get the heart pumping (cardio) and our muscles moving (strength). Therefore it is so easy to see why it is so good!

 2. Extra elements: Co-ordination, balance, reaction time, agility!

When we box, we also have a heap of other areas of fitness/function that we use. It helps improve co-ordination, through combinations, striking the pad/bag correctly etc. You then have to be balanced in boxing, in a proper boxing stance allowing for good technique. Reaction time/agility go hand in hand, when completing drills you may have to quickly move left or right depending on a swinging bag, or a pad coming towards you. This allows us to be quick on our feet, and react to what’s in front of us.

The benefits of these can then translate into your normal workouts, but also day to day life. Reaction time, co-ordination etc. are always important.

3. Stress relief:

Boxing is a great stress reliever! Whenever you’ve had a day or week that has caused a lot of stress, you can always unwind by hitting the pads. So far we have mentioned the physical benefits of boxing, but it also has mental benefits. Through hitting the pads and getting our heart rate up, our brain releases what is called endorphins. A chemical compound (neurotransmitter) that produces feel-good thoughts. This helps decrease stress levels!

4. Improves Bone health:

Impact exercises are great for bone health, helps fortify our bones and decrease the risk of fractures or even osteoporosis as we age. The great thing about boxing is it helps with upper body bone health, a hard place to target.

5. Its fun & keeps you motivated

Being motivated to workout is half the battle, and a lot of time for people its because they get bored. Bored by doing the same types of workouts over and over. Boxing changes this, for many it is a new activity, they start to learn about different moves, different activities and it engages them again! Boxing classes are also done in groups, so you can socialise, make new workout buddies. By adding in a boxing class once a week or even once every so often can keep your motivation levels up!

Those were 5 reasons why boxing is so great, and hopefully they can swing you to trying out a class! The beauty for PCHC members is that we have these classes available for you! Run on a Monday evening and Saturday morning, they are free for members.

So there we go, some information on boxing and the benefits it has! As always, check out our FaceBook page to find out more about boxing and how you can start incorporating it in your workouts today! If you have any questions about it, or need help come in and ask us at PCHC Personal Training Springvale! We are more than happy to help!

The PCHC Personal Training Springvale Team.

For more information on our unique personal fitness coaching gym check out



PCHEALTH personal training Monash Cardio

Cardio – Why do we do it? And what are the benefits?

Cardio; the staple of fitness programs, whenever you start off in a gym you often begin with it. It’s simple to perform, easy to understand and you know you’ve worked hard when you start sweating! However even though it’s simple, people often don’t fully understand the benefits they are getting out of it. This week in the PCHC Personal Training Monash blog we will delve into cardiovascular training, from top to bottom, benefits, types of training, examples etc. All this will hopefully help motivate you to either keep smashing your cardio routine, or even start on the track to training.

Firstly; what is cardio training? PCHC personal training Monash

Cardiovascular training is any exercise that raises your heart rate. The reason it is called cardiovascular training is that it tests our cardiovascular system. Makes sense right? Our cardiovascular (CV) system incorporates our heart, lungs, circulatory system (arteries/veins) that transport blood/nutrients to and from the heart/muscles. When we exercise, our body requires additional oxygen; this is done via the CV system. The greater the demand for oxygen, the great demand on the CV system. This is why our heart rate raises (to pump extra blood around) our breathing rate increases (get more O2 in/CO2 out) etc. These are all normal responses to cardiovascular training. So when you’re running next, and start to feel your heart rate rising, you’ll know exactly why it is doing that!

Benefits of cardio training:

Improves your heart health!

  • Your heart is a muscle, and like muscles it needs to be worked to become strong. Just as we lift weights to get bigger muscles, the same happens with cardio training. We need to make sure our heart is working, as if we don’t, over time that heart muscle can weaken. This is bad for overall health!

Improves cardiovascular fitness:

  • The more we exercise, the better capacity our body has at utilising oxygen. Our hearts ability to send blood (carrying the oxygen) to the muscles is improved. This is achieved by our heart not having to beat as fast to deliver the blood to the muscles. It becomes more efficient. This is why we as we get fitter, our heart rate is less than it was before at similar intensities.

Increases weight loss:

  • By doing cardio, we burn more energy (calories). The harder the intensity we work at, the greater the burn! For those trying to lose weight, diet is always the main factor, however for the exercise side, cardio is the gold standard.

Improved bone health:

  • Activities that are weight bearing improve our bone health! These include cardio activities such as running, jumping etc. These activities place stress on our bones (a good thing!), helping improve their health, which is important as we all age.

How much cardio should I be doing?

It is recommended by the Physical Activity guidelines, that adults aged 18-64 year of age, complete 150-300 minutes of moderate physical activity or 75-150 mins of vigorous physical activity a week. Therefore if we aim for 20-30mins of cardio per day over a week or 45 mins for 5 days a week, we are hitting those goals!

The important aspect is, that cardio doesn’t have to be your stock stand 20-30 mins continual on the treadmill. Running till you bore your brains out! No way, cardio can be fun, exciting, it can be changed up everyday to keep you on your toes. See the sneak peak video below, to see how PCHC Personal Training Monash can help get you excited about cardio!



So there we go, some information on cardio and the benefits it has! As always, check out our FaceBook page to find out more about cardio and how you can start incorporating it in your workouts today ! If you have any questions about it, or need help come in and ask us at PCHC Personal Training Monash! We are more than happy to help!

The PCHC Monash Team.

For more information on our unique personal fitness coaching gym check out




PCHEALTH Personal Training Springvale Deadlift

Deadlift: Tips, Tricks & Help! PCHC Personal Training Gym Springvale

The deadlift is one of, if not the best compound exercise out there. It’s great at strengthen up all the major muscle groups of your lower body, while hitting areas of your upper body/core at the same time. It’s also perfect for prehab/rehab situations, improving athletic performance, burning calories etc. Yet we often find here at PCHC Personal Training Springvale, that whilst being one of the best exercises, it’s often ignored or forgotten. This is due to people being scared or unsure of what to do. Therefore this weeks blog will touch on the deadlift, listing some reasons why it’s awesome & help clear up some areas.


Why is it such a good exercise? PCHC Personal Training Springvale

For starters, I’ll ask you a question, how often/where do you usually deadlift?

Your most likely answer: Never. Or at the gym once every week or so.

The funny part is and you may not realise this, but you incorporate the deadlift movement on a day-to-day basis! Think about it, if you ever have to pick something off the floor, that’s a deadlift movement, moving furniture – that’s a deadlift, picking up your kids off the floor? You’ve got it, that’s a deadlift.

The deadlift is a basic human movement, and therefore being able to strengthen us for that movement is a great idea! It ensures we can keep doing the things we love for a long time; and allow our body to deal with physical stresses of everyday life.

What muscles are we hitting? 

The deadlift strengthens a whole heap of muscle groups, from your hamstrings, glutes, lower back, upper traps, even your core. It’s a real bang for your buck exercise, which we love here at PCHC Personal Training Springvale. As the deadlift is hitting all these muscles, it triggers a cascade of hormones to be released, such as various growth hormones, which leads to greater muscle growth + decrease body fat.

Is it safe? How do I set myself up? 


The positive with deadlifts compared to other compound movements (i.e. bench press or squat), is that there is no sticking point. For example, when we squat, we lower ourselves down, with the weight on our back/shoulders. If this weight is too heavy at the bottom, we are unable to get back up, placing us in a dangerous situation. Whereas with a deadlift, if the weight is too heavy, we can simply not complete the rep and lower the weight, or drop the weight if we are holding it. No spotter is required!


Setup for the deadlift is important, as we want to ensure technique is correct for safety. Check out the image at the bottom to visualise what we are talking about here!

First is the starting position; here are some key points.

  • Stand with feet hip width apart
  • Stand close to the bar, with your mid-foot under the barbell
  • Bend over and grab the bar at shoulder width
  • Bend down till shins just touch the bar
  • Have hips high, not low

That last point is important, we want high hips as this helps leverage ourselves better, and the lift becomes more efficient. This is due to higher hips allowing the barbell to travel as close to our body as possible, which is what we want.

Once we are set, the key is to:

  • Grip the bar tight
  • Push through the balls of your feet, the legs power this exercise. The arms just hold the weight; they do not assist in pulling it up.
  • Keep the bar as close to your shins/body as possible.
  • Lock out at the top, with your hips pushing through the bar, engaging your glutes as much as possible!
WitFit Personal Training Springvale Deadlift

PCHC Personal Training Springvale Deadlift

So there we go, some simple tips on how to use the deadlift, and the benefits it has! As always, check out our FaceBook page to find out more about the Deadlift and heap of other exercises! If you have any questions on setups, or need help or a demo, or even someone to just watch your form. Come in and ask us at PCHC Personal Training Springvale! We are more than happy to help!

The PCHC Team.

For more information on our unique personal fitness coaching gym check out



Time Under Tension Training - Personal Training Mulgrave

Tempo Resistance Training – How to put on muscle fast! Personal Training Mulgrave

In this weeks blog, we at PCHC Personal Training Mulgrave will talk about how we can change up our resistance training programs. Often when lifting, we just focus on getting the weight up and down, doing the required sets + reps. However these is more to lifting weights than this, for example we have concentric vs. eccentric vs. isometric phases, the time we spend in those phases, pauses during or after a rep etc. Each of these variables relate to Time Under Tension (TUT) and Tempo Training and all of which can be altered to help get a different desired effect. We at PCHC Personal Training Mulgrave will go into more depth of these concepts, and highlight ways you can be adding it into your training today!

Firstly, what is Time Under Tension (TUT) training? PCHC Personal Training Mulgrave

TUT refers to how long a muscle is under strain during a set. Typically we complete around 8-12 reps in a set, which can last around 15-30s. This time aspect is the time under tension. The concept behind TUT training is the longer we put a muscle under loads of strain, the greater the breakdown of muscle = bigger muscles! Mentioned earlier were those terms CONCENTRIC, ECCENTRIC & ISOMETRIC these are extremely important in time under tension.

Concentric = When the muscle is shortening and contracting (e.g. Push phase in a bench press, up phase in a squat etc.)

Eccentric = Also known as negative phase, when we the muscles are lengthening while producing a force. (e.g Lowering down phase in a bench press, down phase in a squat etc.)

Isometric = Producing muscular force however the joint angle does not change. (e.g. plank, wall sit, glute bridge hold etc.)

Check the images below to help visualise this!

Concentric vs. Eccentric Squats

Concentric vs. Eccentric vs. Isometric

Now that we have those terms figured out, we can apply them into our training and really focus on them and how they can help alter this time under tension!

Examples of TUT

 1) 3-0-1-0 – 40s (10 reps)

The numbers above represent the different phases;

  • The first number always represents the ECCENTRIC phase,
  • The 2nd is a isometric hold at mid point
  • The 3rd the concentric phase
  • The 4th a isometric hold at the end point.

With this example, we are lowering the weight down for 3s (bench press) then lifting, pushing, pulling etc. the weight up again for 1s. This is a very simple tempo method, really working on our muscles eccentrically. The benefits we get from eccentric exercises are:

  • Increased muscle size: Our muscles are strongest eccentrically, therefore they can take greater loads.
  • Greater metabolic cost: Boosts our resting metabolic rate.
  • Improved muscle control: You can understand how to control your lifts, being body aware.
  • Decreased injury rate: Eccentric exercises help improve our bodies connective tissues, which is important for rehab of injuries. For example eccentric focused exercises are great for decreasing re-occurring hamstring strains.

2) 2-0-2-0 (10 reps)

Look above for the breakdown again of what each second represents.

With this example we are matching the concentric & eccentric phases together with no rest periods between each rep. This method of a continuous tempo can help create a great base of strength for your compound lifts (e.g. Deadlift, Bench Press, Chin ups etc.). It is also another simple tempo to follow.

3) 2-1-1-0 (10 reps)

This method works on holding the weight at the midpoint of the exercise, a much more advanced method! The great thing about this form of lifting is that it requires the muscle to be doing the work alone, rather than using momentum. Holding for 1s at the midpoint will prevent us from bouncing the weight back up for the concentric phase. This creates a far greater TUT which is what we want to get those muscles growing!


  • Avoid locking out your exercises, such as holding the bar at the top during a bench press, or locking our legs out in the leg press. This doesn’t place any stress on our muscles, only our joints! We aren’t gaining anything at this point.
  • Focus on form: You’ll find yourself fatiguing faster with these methods, which is awesome! What we want, however when we fatigue, the first thing to go is our form, so make sure you keep this up. Remember coaches are always around to make sure this is good J
  • Be prepared for DOMS (Delayed Onset of Muscle Soreness), the longer we complete the eccentric phase the greater the DOMS we get. So don’t be surprised to pull up a lot sorer than usual after your first few sessions of trying these methods!

As always, check out our FaceBook page to find out more about Time Under Tension, tempo training and all things resistance training! See what we can offer you or as always come in and see the team at PCHC Personal Training Mulgrave to book a free consultation and chat about how we can help you with your training today!

The PCHC Team.

For more information on our unique personal fitness coaching gym check out




Personal Training Mulgrave - Protein is required to build muscle!

Why nutrition is so important! PCHC Clayton

We all love our food and understand its importance for sustaining a healthy lifestyle; we also love (we hope!) exercise and its importance to sustaining a healthy lifestyle. These two aspects, nutrition & exercise, go hand in hand, and are crucial for maintaining optimal health. In this week’s blog, we at PCHC Health Club Clayton will go into more detail on why proper nutrition is important.

Food and Energy – PCHC Health Club Clayton

Food is what gives our body energy, the energy to complete day-to-day tasks, the energy to think, the energy to do absolutely everything. When we exercise we use our muscles, lungs, heart etc. which all require additional energy. Therefore it makes sense for us to be supplying our body with increased energy supplies. Via adequate nutrition we can be energised and get the best out of our workouts and help our body recover!

Here are some key food groups that relate to fuelling/repairing our body for pre/post exercise.

Carbohydrates:PCHC Health Club Clayton

Carbohydrates are our main source of energy, once eaten they are broken down into glucose. An energy source readily available for the body to use, found in foods such as bread, pasta, rice, potatoes, beans etc. An important feature of carbohydrates is that they can be stored within our muscles/liver as a fuel source called glycogen. This fuel source can be used for when our body becomes low in energy, acting like a backup battery for our bodies energy levels! If we don’t have enough carbohydrates in our body, we can have symptoms of fatigue, drowsiness, headaches etc. If we consume too many carbohydrates they can be turned into triglycerides, a type of fat that in high levels can be detrimental to our health!

A table below highlights the amount of carbohydrates in grams you should be consuming per day based on you activity levels.

WitFit Health Club Clayton - Carb Recommendations per kg of body weight

PCHC  Clayton – Carb Recommendations per kg of body weight

This one is quite easy for pre/post exercise, it is all about providing energy (pre) and then replenishing energy used (post) workout.


Proteins main role is to repair, grow and maintain our bodies tissues, most importantly muscle. It is suggested to consume 0.8g of protein per kg of body weight per day, which is around 50g of protein per day for women, and 60g for men. These are baseline figures, and if you are completing regular weight training this may have to increase. Importantly however, it is not just about the quantity of protein consumed but also the quality! Protein can be broken up into amino acids, which are then split into essential vs. non-essential amino acids. This means that essential amino acids must be included in our diet, as our body is unable to create these amino acids itself. They need to be given to the body in food sources such as; eggs, milk, cheese, tofu, quinoa etc.

WitFit Health Club Clayton - Protein is required to build muscle!

PCHC Health Club Clayton – Protein is required to build muscle!

We at PCHC Health Club Clayton encourage our members to consume a source of protein after their workout to help facilitate the muscle repair/growth.


Often the food group those who exercise fear most, scared consuming fat will be doing the opposite of what they are trying to achieve. However fat is an important food source, as it helps with energy stores. As explained earlier carbohydrates are our main energy source, however after exercising in a workout for a certain amount of time (>30mins) our body switches to using fats as a form of energy.

Having a good amount of fat in our diet is also important to help absorb vitamins and help with the formation of hormones such as growth hormone (GH). This hormone, as it says in the name, helps bone, muscle and other tissues grow by stimulating protein to work and metabolising stored fat for energy.

In terms of amounts, we don’t want fats to exceed 35% of our total energy intake for the day. With saturated fats (chocolate, pastries, butter etc.) making up no more than 11% of our energy intake. We want to include unsaturated fats (nuts, fish, avocado etc.) as our primary source of fat intake.

Staying Hydrated: 

When talking about nutrition it isn’t all about food, being hydrated is just as important as having enough energy. Having adequate hydration before a workout is important, as we lose fluid during a workout, so ensure during the day you are keeping up your fluids! We recommend aiming for 2L of water per day. Further, during exercise our core temperature rises, to combat this, our body initiates the action of sweating, to help cool our body down. This causes a loss of water/salt, therefore we need to be replenishing this post workout.

This was just a brief overview of the role nutrition plays in exercise, and the importance of a balanced diet. As always, if you are interested in nutrition, whether that be to help lose weight, gain muscle or to just know if you are eating the right things! Book in a consultation today with our dietician, and have her assess your current diet and create a plan!

Check out our FaceBook page to find out more about nutrition and what we can offer you or as always come in and see the team at PCHC Clayton today to book a free consultation and chat about how we can help you with your training today!

The PCHC Team.

For more information on our unique personal fitness coaching gym check out





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