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The Beneficial Effects of Exercise on Your Body

The Beneficial Effects of Exercise on Your Body 150 150 Aaron Smee

When you start and exercise program, there is almost an instant benefit to your body. These start out as relatively small benefits, but become more noticeable, and larger the longer you go for!

At the very start of your exercise program, usually within the first 10 minutes, your body will adapt by slowing some things down and speeding other things up to allow you to exercise more efficiently (believe it or not!). A good example of this is your heart rate increasing to allow greater blood flow around the body. At the same time, your digestive system can slow down, which in same people (if they have eaten too soon before training), can end badly! With the increase of blood flow around your body, you get more blood to your brain, which helps you to be more alert!

After a prolonged amount of time, the systems involved in increasing your heart rate can also start responding by sending out stress signals to your body (come on, you have been pushing yourself for such a long time!), which can result in excess muscle breakdown, so it is always good to be mindful of this! Depending on the type of training you are doing, this time can vary, with cardio generally being able to be done for a longer duration than something which is high stress like strength based training.

Once you finish your training session, your body will start trying to return to a “normal” state. The fitter you are, the quicker this transition will occur, and the more you train, the fitter you will get! Generally, everything that was going faster during exercise will slow down, and everything that was going slower will speed back up! In some cases, the body can actually overcompensate with these changes, and this is one of the causes for the “post exercise endorphins” that people can get. One of the main benefits here is in regards to blood pressure. Someone that has high blood pressure can actually lower their pressure through this over-correction! Done correctly, and with the right frequency, this can lower someone’s resting blood pressure! When you wake up the next day, especially in the early days of a new type of training, you will likely be quite sore, due to the tightness of the muscles, and the micro-tears that occur due to the stress that you put your body under. However, your body gets better and better at not only repairing these, but also at protecting itself from them occurring in the first place!

As you go further and further with your training, you can also notice another affect; you start losing weight more easily! This is because for 2-3 days after training, your body’s metabolism is running at a higher rate! This is due to the muscles repairing, and the replacement of oxygen that was used during training. Going further from here, you will start noticing not only physical changes, but also mental changes! The weight and muscle gain that you get is great, but the mental benefits are even better! More muscle means more energy being produced in your body, and the frequent increased blood flow to the brain can increase its function greatly!

Outside of this, each person will have their own set of benefits. In fact, being healthier has so many positive side effects that it is difficult to justify not having a regular exercise program! I would like to finish with this; if you are not experienced with training, or just starting out, it is always a good idea to consult a Personal Trainer to put you on the right track with your training!

Simple Exercise Warning Signs That Could Be Something More Serious

Simple Exercise Warning Signs That Could Be Something More Serious 150 150 Aaron Smee

Exercise obviously comes with a heap of benefits! You can check out a few of the other blogs I have put up to get more familiar with a few of these! The flip side to this, however, is that there can also be harmful things going on in your body, that you may even not be aware of! Now, a lot of these aren’t too detrimental, and can be easily fixed, but sometimes they are there as a warning sign of something more sinister!

The first of these, which would also seem like a pretty obvious one to most people, is chest pain. Now, chest pain, to a degree is pretty normal while training; your heart rate is up, your lungs are working hard! If there isn’t a degree of pain going on, then you aren’t pushing yourself right? Well, this is that other type of pain, which occurs more as a dull ache. If this happens, and it is out of place, have a rest. If the discomfort continues, then do not commence exercise again for that day. If there is any pain radiating to your arms, neck, jaw, or through to your back, then you need to go to a doctor as soon as you are able to, because this can be a sign that your heart is struggling more than it should, and could even be the early signs of a heart attack.

The second on the list is breathing difficulty. Now, same as with the last one, this can be pretty normal right? Initially, yes, but it should go away within a fairly short amount of time from when you first start training. As with the chest pain, if you start having trouble breathing, have a rest. If the breathing difficulty still persists after a few minutes of resting, then you should definitely get yourself to a doctor, to see what is going on in the lungs!

The third in this list is feeling dizzy! Once again, this can be normal while training, especially if you are training hard! This one also has a few factors that can play into it, such as what type of exercises you are doing, and what you were doing before training (whether you have been drinking enough water or eating enough etc). Again, this one calls for a short rest. If the dizziness doesn’t go away without laying down, then there may be an issue with your blood pressure. A lot of the time this can be fixed by drinking some water, in which case you may just be dehydrated, but if not, the GP should probably be getting a look in from you again!

The fourth, which is the most serious symptom that is often overlooked by people, or just seen as a “oh well its not really bothering me” symptom, is numbness or tingling in either the hands or feet. This is never a good thing to happen, and if it is, you should stop what you are doing straight away and rest. Both of these, especially numbness in the arms (left arm specifically) can be an early warning sign of a heart attack. Now, it could just be that you were holding that specific limb at a funny angle and cutting off circulation, but it is always better to be safe than sorry! Again, have a rest from what you are doing, and if it doesn’t go away, then you NEED to go to a doctor this time.

Most of these are fairly common symptoms that are often overlooked. And even then, most of those times, it is nothing sinister. But as I’ve said a few times, it is always better to be safe than sorry, and resting for a few minutes during any of them will quickly separate the harmless from the serious! Working alongside a Personal Trainer will help to minimize the risk of any of the above warning signs, as they will know when something is going wrong much sooner than you will!

The Personal Trainer In Bowen Hills

The Personal Trainer In Bowen Hills 150 150 Aaron Smee

Recently, I have been posting a lot about the areas where I specialize, and the parts of fitness that I am passionate about, but not much about me, or why those are the areas that I have chosen to work in, or even why I decided to become a Personal Trainer in Bowen Hills the first place!

When I was a child, I was what I would consider to be obese. At 12 years old I was already over 60kg, and because I wasn’t exercising at all, this was almost all body fat. That year, after bullying started to become a problem for me, I finally had enough. Along with my mother, my weight loss journey started with a number of different “diets”. These ranged from cutting all wheat out of my diet (I’m not gluten intolerant by the way) to not drinking any fluids while eating. All of these diets came from so called “experts”, that claimed their diet was the new best thing for the best result.

This went on for around 12 months, with different types of diets, but not really any noticeable weight loss. I was walking for about an hour every day as well, so the amount of movement had also jumped right up! We both finally gave up on the fad diets, and decided we were going to just eat what we considered to be healthy; no over-eating, no unhealthy take-away, and no soft drinks. With that, the weight started dropping.

Over the next 3 months, we both lost over 1kg a week, with some weeks being as much as 2kg for me (normally I wouldn’t recommend this to clients, but at that age it doesn’t hurt!). Because the way we were eating was relatively normal, and not restrictive in any way, it was sustainable, so both of us were able to keep the weight off.

Since then, I have learnt more about the energy system of the body through my studies to become a Personal Trainer, as well as a Bachelors degree in Biomedical Science, and when different macronutrients are better to have. Due to this, I have been able to improve on that initial result, as well as increase the amount of muscle my body has. As a result of this, my metabolism now right at a high rate, and my body is much more resistant to putting fat back on. This is what I teach to my clients now; how to eat in a sustainable way through the use of meal prepping and meal guidance. Those that follow the teachings get great results!

Now I have been a Personal Trainer for 11 years, 4 of those spent conducting personal training sessions within my own business, first at the YMCA in Bowen Hills, and now at my own Private Personal Training Studio. The majority of the people I work with are people that are wanting to achieve some level of weight loss, but also, more importantly for me, people that have issues with their posture, or chronic pains. Now, short of injury and genetic conditions, most of these issues can be fixed through exercise prescription. I have a reasonably good understanding of how the human body works, and how muscle balance is vital for healthy joints and living a pain free life. This is done through a combination of strengthening inactive muscles, and loosening overactive and tight muscles, to create an equal tension on both sides!

Most of my clients have tried other things before, and not had much luck. I have even had clients that have seen Personal Trainers before, and were almost negative to the idea of doing so again. The answer that I give all of them for effective weight loss, is that even though their exercise routine is important, following the instructions of their Personal Trainer for outside of their training, and their diet, are where the results are at. On top of that, I am able to make them feel comfortable, and actually look forward to coming to the gym to train!


To check out some of these results, make sure to check out

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Benefits of having a great posture!

Benefits of having a great posture! 150 150 Aaron Smee

One of my passions in helping people with their fitness is helping them to improve their posture at the same time as working on their goals. Now, there are a few obvious benefits to having an improved posture, such as reduced neck and back pain. However, there are a number of other benefits which are slightly less obvious, but just as good!

The first of these is an improvement in your strength and movement based performance! If your body is moving the way it should, then it will work better, its as simple as that! However, for it to move the way it should, the muscles need to be in balance, which is a result of working on your posture! As a result of this as well, your body requires less energy to do the same task, because it is not constantly fighting itself to be in a good posture!

The second benefit, which is also related to exercise and movement performance, is increased lung capacity! To put it simply, if your shoulders are always hunched forward, it makes it harder for your diaphragm to fully expand and allow for a full breath. Correcting this will allow for more full breaths, which will allow more oxygen into the body with each breath. Along with this, practicing to take full, deep breaths will also result in an improvement! By practicing correct breathing it is possible to improve the mechanical efficiency of the lungs!

The third benefit is being able to more fully relax. When your muscles are in balance, they are better able to relax, as they are not constantly trying to correct the pressure around your joints. Further to this, being able to take deep, full breaths into your abdominal area can actually result in a state of further relaxation, as it will stimulate your parasympathetic nervous system (PNS). The PNS is the all about restoration and regeneration, it happens most often when you are asleep, allowing the body a chance to replenish, restore and revitalize.

For these reasons alone, it is extremely important to be working on your posture, and trying to improve it daily!

Do you live near the Bowen HIlls area, and looking for a Personal Trainer nearby? Contact Us now to hear about our current specials, and organize a free health consult!

Why lower back pain is so common, and simple ways to alleviate the problem!

Why lower back pain is so common, and simple ways to alleviate the problem! 150 150 Aaron Smee

Sadly, something which is extremely common, especially now that most people are sitting more for work rather than moving, is all degrees of lower back pain! Unfortunately, these will often only present themselves after years of unknowingly doing the wrong thing. This can range from picking something up the wrong way, to standing with the wrong muscles engaged, to simply sitting with bad posture. The good news though, is that through a couple of simple habits that can be built into your daily routine, you can reduce and sometimes even completely remove lower back pains! And this doesn’t include the too-often used “self-management” strategies like sitting differently or regularly taking pain killers!

To kick things off with these simple habits, we are going to start with your posture! This is generally the most common cause of pain around the lower back, with incorrect posture both sitting and standing. And a lot for the time this this bad habit starts when we are kids and becomes the normal. As a result of doing this over years and years, your muscle balance actually changes to compensate, which in turn leads to them pulling on areas that they shouldn’t be, and not supporting the areas they should be. The simple truth here is that focusing on maintaining a good posture is vital to correcting this. If you have been set in your ways for a number of years, this can take time, and in some cases effort. However, in almost all cases it is worth the effort!

The second point here, which I have already mentioned, is the lack of activity that todays society has, compared to what we were like 50 or 100 years ago. Sadly, these days a regular exercise routine isn’t even a habit that most people have. Now, to be clear here, any movement is good. Getting up from your chair at work once every hour or 2 and moving around goes a VERY long way! If you didn’t see it, here is another post that I did recently that is full of different things you can do, without even leaving your office!


I often here as well that a lot of people just don’t feel motivated to exercise regularly. They find it boring, and they give up after a short time. For these people, I can always recommend finding a group of like-minded people, and training together!

The third point here, which is aimed more at the people that have been putting up with pains for a longer time, is avoiding the “self-management” strategies that I spoke about earlier. All these are doing is putting your body further and further in the wrong direction, and while they may alleviate the pains you are going through while you do them, they wont in the long run. The best thing to do is to always seek help from a health professional. This usually starts with seeing a doctor, and then moving onto a physiotherapist. From here, the best recommendation I can give is to follow both of these up with an Exercise Physiologist, or a Personal Trainer with a Health/Anatomy based higher education. These people will be able to continue improving things for you that the doctor and physio were initially able to discover and work on.

These are just some of the ways in which you can help to reduce lower back pain, and none of them involve taking medication or doing anything weird! If you are suffering from lower back pain, give them a try, and you will be surprised at the result!

Easy exercise for the Corporate Life!

Easy exercise for the Corporate Life! 150 150 Aaron Smee

In today’s society, more and more jobs require people to be sitting for most of the time. However, did you know that those who sit for prolonged periods are 54% more likely to die from a heart attack? Being sedentary for so much of the day can lead to many other complications as well with your weight and posture. If you fit into this category, why not break your day up with some mini exercise sessions, which can be done right where you are! You can do any combination of these, or all together in a row!

For your legs:
Wall Squat Hold: Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds.
Squats: Start standing with feet shoulder width apart, bend the knees until your thighs are almost parallel to the ground, as if sitting in a chair. This can even be done by sitting in a char and standing up if you are unsure of your balance.
Calf raises: Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, and then lower back down.

For your arms:
Wall/Furniture Pushups: Lean on a sturdy piece of furniture and slowly push your body off of it in a sort of standing push up. OR face a wall, standing a little farther than arm’s length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart.
Overhead presses: Hold weights at your sides at shoulder height with palms facing forward. Slowly breathe out as you raise both arms up over your head keeping your elbows slightly bent. Lower and repeat.

For your core:
Single Leg Balancing: Stand on one leg and balance, remember to tense your abdominal muscles as you balance. Hold for 10-15 seconds on each leg.
Leg Raise Holds: While at your chair, lift both feet off the ground, and backs of your legs off your chair. Hold this balanced position for as long as you can.

For your flexibility:
Hamstring Stretch: While sitting in your chair, straight both legs out until your legs are nearly straight. From here, lean towards your feet and try to touch your toes without your knees bending more.
Chest Stretch: Put your forearm vertical against a wall, and slowly lead away from it to pull your elbow back in line with the rest of your body. Do this until you feel a stretch in the chest and shoulder area on that side.

For more exercise ideas, make sure to head over to our Videos tab!

Why Men need to keep moving as they age!

Why Men need to keep moving as they age! 150 150 Aaron Smee

Exercise is important for everyone, as I have mentioned in some other articles. However, one group that seems to neglect it (more often than not) is the older guys! Though staying active is the most important thing for men to do as they get older, more and more are heading straight to (or directed to) prescription medications for their heart, kidney, liver etc. Though these are sometimes unavoidable, I have met plenty of people that definitely could have avoided being stuck on medication for the rest of their lives by just living a healthier lifestyle first!

Now, by healthier lifestyle I don’t mean drinking green juice and going for a 3 hour gym session every day. In fact, just reducing the intake of unhealthy food (and alcohol), and exercising 2-3 hours a week will have a huge impact on health. This might seem like a lot, but it is only 30 minutes a day Monday – Friday. This can be done in a number of different ways as well but should include a few different types of training for a holistic health improvement. This means doing a combination of strength, cardio and flexibility training through the weekly routine, so that one part of your fitness doesn’t decline in favour of others.

A few examples of each include:
– Going to the gym! Most gyms will have a machine circuit set up which will allow you to easily work your whole body in a short time
– Working with a trainer! This will get a better result than working on your own, as your trainer will know exactly what you should be doing, based on your goals and body
– Doing a bodyweight circuit of exercises at home! This can include things like squats, push ups, pullups and core exercises

– Go for a walk or jog! Walking is a great, low intensity exercise that is also great for increasing the oxygen you get into your body
– Going for a bike ride! If walking is too slow for you, riding a bike may work better! Not only will this work your legs a bit better, but you can move faster, and see more!
– Boxing! Most guys I have trained before loving getting the gloves on and throwing some punches! Not only is this great for cardio fitness, but also work for stress relief!

– Spend 10 minutes each morning stretching the legs and hips! Your knees, hips and back will thank you for it in a very short amount of time!

Before starting an exercise routine, it is always best to consult an expert. If you are in good health, this can be a qualified local Personal Trainer. If you aren’t in such great health, talk to your doctor, complete your health checks and receive a medical clearance! Along with this, take note of any incidental exercise that you are already doing! If you are already walking around the yard gardening, then will most likely be fine to start walking!

Why Exercising WILL make you feel better for longer!

Why Exercising WILL make you feel better for longer! 150 150 Aaron Smee

I often hear people say to each other (and to me!) “I wish I could still do that” or “I used to be able to do that but not anymore”. The first thing that comes to mind for me when hearing this is “what if we could guide you to be able to do it again?”. Most people seem to just accept that as they are getting older, they won’t be able to enjoy the same activities, because their body won’t let them. However, through strengthening the bones and muscles, much more becomes doable for a lot of people!

At the end of the day, not being able to do what you want, along with being in pain all the time, is not a normal part of getting older.

Obviously as you get older, your body does start to slow down a bit, but with the right exercise routine and diet, there is no reason why most people can’t continue to do the things they enjoy! In fact, those who follow such a program generally enjoy all parts of their life for longer than those who don’t! Unfortunately, we can’t really stop ourselves from ageing (yet). That is something that everyone must deal with. But the process can be slowed down, so that you can appear to be younger than your age (through your body, not your maturity).


By introducing a regular exercise routine into your week, you can help to reduce chronic pains, and reduce the overall stress on your body, which will lead to you feeling “less old” and enjoying life more! A few of the key benefits here are;

– the increased levels endorphins that you will have after training, which will make you feel happier and more content.

– the increased circulation of blood and oxygen that will occur in the body when the heart and breathing rates are increased.

– the increased tissue repair that your body will have due to it becoming good at repairing the result of the exercise stress.


Along with your exercise program, a healthy diet is very important (as previously mentioned!). Cutting back on foods that are bad for you will help decrease the long term build-up of bad things in your body, and replacing them with nutritious foods will give your body what it needs to recover quickly and feel great! Most people think that eating healthy is going to be really boring, but that is definitely not true! If you would like to learn how to eat healthily, without sacrificing on variety and flavour, make sure to subscribe to my weekly emails, which will give you healthy recipes every week! Here is a link to get them, along with a free training program and meal guide (which you can fit all the recipes into!


At the end of the day, everyone wants to know the secret to staying young, but really, it is no secret; Don’t stop moving!

Why everyone should be strength training

Why everyone should be strength training 150 150 Aaron Smee

Strength training is an important part of any persons life, and should be done throughout most of it (from late teens onwards of course!). A lot of the time when people think of “strength” training , they automatically think bodybuilders, or professional athletes. However, this would be like comparing all people who drive a car to formula one drivers! Everyone can be at their own level, but it is equally important for all of them to be working to maintain a strong body.

More and more people these days lead lives that are full of inactivity, both at work and at home. This eventually leads to your muscles deterioration, which, mind you. Will slowly happen anyway as we get older (as in much older!). Once we reach around thirty, our muscle tissue and bone density begin to decrease, which can lead to increased risk of injury, joint pain and falls. Strength training can assist with slowing this process while we age, and can reverse the process if it has already started at a younger age!

When you train your muscles, you are effectively putting stress on them. This causes our body to adapt and become better at handling that stress, which results in stronger muscles, tendons and ligaments. As a further result of this, plus light impact training, our bones also increase in density to help support the stronger, tighter muscles that are around them!

While this may seems like the obvious benefit to strength training, there are more and more as we get older! 3 of the best benefits that older people get are maintaining full functionality of their limbs, reduced injury through normal, daily activities, and reduced (and sometimes full prevention!) onset of chronic diseases.

My recommendation for all people is to try to do strength training 2-3 times per week, with a focus on different muscle groups in each session. This is to make sure you are training your entire body, but not fatiguing your system and depleting your energy stores completely. It is important to make sure you are doing everything right, and a Personal Trainer can help immensely with that! Along with this, a healthy diet is also extremely important. For more ideas for healthy meals to go through your week, you can subscribe to my weekly newsletter, which comes with healthy recipes and exercise tips! To get this, along with a free training plan and basic meal guide, make sure to go HERE!



Cancer Survivor Fundraiser Month

Cancer Survivor Fundraiser Month 150 150 Aaron Smee

Some of you may know about the fundraiser that I am doing for the month of March, but most wont.

For the month of March, I am helping to raise money for the Cancer Survivor Program, held at the YMCA! To help support this, you can pledge to donate 1 cent for every Chin-Up that I do in March!
This will all be recorded on video, so every rep will be accounted for!

The Cancer Survivor Program helps Cancer Survivors in reclaiming their health and wellbeing as well as connecting them with like-minded people on a similar journey!

So far the YMCA has helped over 120 Cancer Survivors in their 12 week programs!

To help support this event, just follow the link below for more information!


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