The Miniman Warm Up


Quick post today for The Crew's Miniman.

Now a quick note - I don't throw up random workouts on the site without a bit of a background explanation for it's purpose.

World Cup Workouts

 Cristiano Ronaldo

I noticed over the course of 'my' World Cup Football/Soccer campaign, that the majority of the players are extremely lean!

Now you may be thinking, "Ah yeah, but they are elite athletes, they get paid to be that fit!" And that's true. However, these guys are generally muscular and relatively injury free.

So why am I writing about them, read on...

Strength is Beauty (From The Articles Archives)

By Shaun Davison

Julie K Hot and Strong... Crazy huh!

Many women are worried that strength training will make them bigger and bulkier. This is a myth and something females need to overcome. Every person regardless of sex needs to strength train, strength is the main component of fitness and arguably the most important, all the other aspects of fitness rely on strength. 

Guess that's why there's are saying that the strong will survive. Also strength and resistance training will stop the effects of losing our muscle mass as we age, without strength training we can lose up to 1kg of muscle mass a year which is normally replaced with fat and will eventually leave us weak and fragile. Strength training also has a great affect on how we look, it will not make you big and bulky but it will make you look curvy, athletic and toned.

Check out the picture of Heather Bergeron below, one of the fittest ladies on the planet.

As I said strength is beauty!

There are fair to many reason why you should be doing it and really scaring side affects if we don't. 
Please, please never shy away from strength training.

For more killer posts from Shaun check out his site at




What is a Burpee? (From The Article Archives)

This is definitely not me demonstrating a Squat-thrust, promise!
PK:          "Okay today we're going to do a ladder set of sprints and Burpees. We..."
Trainee:  "What is a burp-ee?"
PK:          "Here we go again..."

Maclean Highland Games Highlights 2014


Our greatest McCracken, an original elder, has achieved his one of his biggest goals. To be crowned King of the Maclean highland Games. But not only that but we had another victor in the women's category.

Smoothies (From the Article Archives)

One of my favourite meals is a smoothie made from fresh fruit or veg with all the trimmings.

Smoothies are what I call a 'POWER' meal - with a single glass containing vital nutrients, vitamins and minerals all of which tastes great and covers a healthy, fulfilling meal option. Many of us with the current diet, food quality and lifestyle trends can be deficient somewhere in the body from our food and fluid choices.

Higher levels processed foods, sugars, fats, alcohol, caffeine and lower levels of fresh fruit, vegetables, nuts, seeds, oils, grass-fed/free-range meats and water can have a profound effect on our bodies both mentally and physically. Mood swings, energy fluctuations, digestive stress are all problems we have or can face with these dietary choices.

So WHAT!!!

Well the benefits of a smoothie is you can replace and improve dietary deficiencies and score a very healthy meal option whether you're looking to gain weight, lose weight, re-balance or maintain your health. I myself have been utilising smoothies as meals, snacks, and supplements for years and have found it to be a useful tool in my dietary and health arsenal. Here is a typical smoothie i might have as a snack/meal:

PK's Red Bandit:
  • 1 Cup Frozen Blueberries
  •  2 Frozen Banana's
  • 1 Cup of Sunwarrior Vanilla Protein Powder
  • 1 Tablespoon Olive Oil
  • 1 Tablespoon LSA (Linseed-Sunflower-Almond)
  • 1 Cup Water
  • 1 Cup Coconut Milk
Blend until a nice liquid consistency, smash it down. That's it.

Some other great recipes I have indulged in over the years are the Gracie Family Smoothies. Gracie Jiu-Jitsu is a now very famous self-defense practice with the family developing (from the original system created by Carlos and Helio Gracie) a time and truly tested nutritional system called the Gracie Diet.

They have studied and fine-tuned a set of guidelines for food options and combinations which they feel is best suited for our digestive systems and everything that inter-relates to it (i.e. immune responses, hormonal responses etc).

I'll admit not all of these are for everyone, but persevere and modify these recipes to suit your palate, preparation utensils, food availability and budget. Enjoy the vids and please feel free to send me your own recipes or share them below in the comments section. (Beware these guys poke a lot of fun at themselves so don't take them too seriously)

Apple-Banana Smoothie

Watermelon-Banana Smoothie

Honeydew-Banana Smoothie

Vegetable Smoothie


Please leave a comment or share my thoughts with friends and family.




Sugar (The Elusive Drug)

No this isn't some narcotic from a CSI show, this my friends is sugar, the forgotten drug.

I'm not here to preach that sugar is pure evil and that we must stop what we are doing and throw out all our sugar products. I am not asking you to become my disciples or followers and give sugar up forever.

I'm a realist.

And unfortunately sugar is here to stay... However,

Maclean Highland Games Prep - Daniel McKim Caber Tutorial

 Pro Highland Competitor, Daniel McKim

I wanted to post a technique demonstration video by world champion Caber Tosser, Daniel McKim.

Pull Ups - Are you up to it? (From the Article Archives)

From the moment I came onto this earth, I have been your stereotypical Hardgainer. Being 6'3" and only 80kg, my physique has always been a battle. I loved playing football (Rugby League and Union), and was pretty good as a young bloke. However, once puberty kicked in the other kids got bigger, much bigger. And no matter how much I ate and all the early morning gym sessions at the South Grafton Pool and Gym, I could never put on muscle. I was facing a David & Goliath like Battle every time I stepped onto the field, and my body paid for the brutal hits.
But... my body was strong! Having a good atmosphere and experienced gym junkies around me, I learnt the ropes and worked the basics - Bench Press, Push Ups, BB Squats, Leg Press etc. But the one thing that I found got me astoundingly strong above all else, was the Pull Up!

Ever since I can remember I have loved Chin/Pull Ups.When I was growing up, my dad put a steel bar up between two beams in our garage, and my brothers and I put it to good use. We also use to do them off of our tree house and regularly climbed trees (we have scars and dings to prove it) in our neighborhood.
When I moved away to university, my cousin and I installed a gal pipe in a doorway. It was about this time that I truly got serious about my training and started to incorporate variations and extra resistance into my Pull Up program. To be honest with you, there may have even been a few late night Chin Up challenges held in the house.
This isn't me! I don't wear sweat pants haha
Over the years my appreciation for the Pull Up has grown greater and greater with every rep I do or get my athletes to perform. It's not just another 'Any-Old-Exercise' that should be placed amongst BOSU Balancing, or Tricep Kickbacks. If bodyweight exercises were royalty, the Pull Up would be King or Queen (Pistols and Push Ups could be argued). For most males it isn't that much of a task to get some reps done, but for females (through my years of coaching experience) it can be extremely hard or damn near impossible.

The MBT program over the last 6 months has been about changing just that, getting most if not all my athletes performing good quality pull ups. My female athletes, all of which are now on the cusp of completing one or multiple reps, are seeing the an amazing strength increase and cross-over effect. Push Ups are now becoming easier because their Lats are now stronger and performing their role as the antagonist to the Chest muscles. Grip strength is now improving which is seeing numbers for the free weight lifts sky rocket - And how could we forget the compound movement pattern of the pull up challenging most if not all muscles and forcing more cals to get chewed up than say a lat pulldown where you are seated.

Nothing brings a bigger sense of achievement for me, than when I see one of my athletes nail their first pull up - especially a female athlete. For my athletes at the moment Pull Ups are the holy grail in their training goals. So for a bit of inspiration here is a small selection of videos of females smashing out Pull Ups, while the form is red hot in all of them. The sheer fact that these ladies are dominating bodyweight training royalty, is enough to look passed the odd dodgy ROM.

50yr old - Chin Ups

Rep Madness - Try 39

Renegade With Top Form

What Are You Waiting For??? (From The Article Archives)

A friend of mine loves watching the cricket. He has watched the Aussies rip through the Poms, the Black Caps and the Windies since he was a kid.

Not Revolutionary, But Effective (From the Article Archives)

I love Sport...

Each year we get blessed with a new sporting event with 2010 being no different, if you haven't worked out, the Soccer/Football World Cup has hit South Africa.

Soccer (Sorry but i was raised calling it soccer) has always copped a bad rap when i was growing up i.e. called divers, soft "so-& so's" etc. I played when i was growing up and just took it back up and i can tell you the physical demands of this sport are much higher than most realise.

It is played for 90mins, broken up by 2 x 45min halves. Now i don't like to generalise too much but basically Soccer is 90mins of short sprinting, agility running and jumping. The demand it has on the lowerbody and cardiovascular system is intense, just look at Harry Kewell, he is lean (low body fat percentage) and has a decent amount of lean muscle mass.

Where am i going with this exactly, well as you may have heard, read, seen, experienced whatever, aerobic (steady state) cardio has limited uses and most of these are for aerobically dominant sports/athletes. In saying that most coaches of these sports/athletes are now adopting interval style training to reduce training volume for more training efficiency and preserving their athletes bodies over time.

Harry about to explode into an attack

So for those who want or need to incorporate cardiovascular training into their weekly lives, than logically interval training is the go. Why? Basically high intensity (interval) cardio burns energy after exercise whilst aerobic only really uses energy during exercise. So basically you can be sitting reading a book after a sprint session and still be burning calories. But for the Regular Joe's and Jane's trying to lose weight, get lean, tone, get more definition or whatever you want to call it, asking them to go to the local oval and do sprints is a big ask. The solution...

Social Sport aka "Pick Up" Games...

Now this concept isn't new and it's been promoted by coaches and trainers for years. Social or Pick Up is competitive sport played in a social setting i.e. backyard cricket or a game of soccer at a park. The beauty of Social Sport/Pick Up Games:
  • It can be played with family/friends/acquaintances;
  • It's fun;
  • As long as you have some equipment it can be played just about anywhere; and
  • It's a great workout as it's a less intense version of the real thing.

So you get all the benefits that the pros do just not as easily or as frequently. Therefore, whatever is interesting you at the moment - grab/buy some equipment, invite some friends, get out to the oval/court and play a game for 20-30mins. You'll get fresh air, sun, a good sweat and ENJOY THE BENEFITS.

Obama Loves Pick Up Basketball

Change (From the Article Archives)

A common occurrence I see and have experienced first hand is the "Sheep Syndrome" (and no this isn't some cheap Kiwi joke, sorry I had to even mention this but it could be misconstrued here in the Land Down Under). The Sheep Syndrome is when you don't follow your own path in life and are happy to be shepherded through your own existence. I am sure we all know people who have this syndrome.

Typical symptoms include:
  • Lack of own thoughts
  • Lack of own opinions
  • Lack of imagination
  • Too scared to be themselves because of popular or public opinion
  • Copy or imitate someone else without adding their own personal twist

Natural Life - Be Like Water (From the Article Archives)

One of my all time heroes is Bruce Lee, not only did he treat and train his body like a temple but also his mind. He was a devoted philosopher and combined his love of philosophy with his love of the human body. One of his famous quotes, which I try to follow religiously...

"Don't get set into one form, adapt it and build your own, and let it grow, be like water. Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend."
Much of our lives have become artificial, whether its through diet, lifestyle or even training. "Natural Life" is a way for me to communicate to you on ways people, cultures etc have recreated or evolved from the Artificial lifestyle most of live today, to a more primal or naturally human way.
This post was sent to me a long time ago by a friend and I'd forgotten about it until the other day. Erwan Le Corre, is a trainer who utilises nature as his way of living whether it be through eating, drinking, training etc. This is well made look into the sort of things he does.

So how the hell does this apply to someone living in the city or someone with a busted up body??? Get back to your primal instincts as much as possible, utilise the outdoors, swim, run, climb, breathe, experience.

My challenge to you for the next 6 weeks is one day a week - get outside and recreate yourself. Get back to what nature intended, don't set too many rules. Just get out there and remember...

"Be Like Water".
Enjoy the video



Interview with Sarah Scott (From the Article Archives)

Interview with Sarah Scott

I’m really excited to be bringing you an interview with my colleague, and yoga specialist, Sarah Scott. Sarah and I have had many discussions on Yoga and the its practicality for the modern athlete or average joe. Sarah’s going to be dispelling some myths and talking about Yoga in general and how it can benefit. Check it out below…

Maclean Highland Games Highlights 2013

Calling all McCrackens...

It is time again for the Annual Maclean Highland Gathering, and I'm putting the word out for all the McCrackens to save the date and clean the rust off those highlander muscles.

Weekly Fluid Intake #2

Week 2 at Fluid Physio & Gym went off like a cracker. The crazy holiday period has passed and the influx of budding trainees looking to push their health & fitness goals for 2014 has surged.

Weekly Fluid Intake #1

Over the years I have enjoyed including snippets of my life as a Strength & Conditioning Coach and the people that have been working with me on my blog and facebook pages. Now that I have joined forces with Fluid Physio & Gym, each week I will add a quick insight-reflection into the work we are doing down at the centre. Now without further ado, here goes...