The 80/20 Rule for Lifetime Leanness

  An easy to use, fast, effective and FREE way to improve your health so you can stay lean for life. When it comes to fat loss and overall health and wellbeing we like to think of your nutrition as being 80% whole food and 20% soul food (wording I’ve taken from the guys over […]


Warm Up – You’re Doing It Wrong

At Lord of The Rig we have a very simple 3 step process when it comes to our warm up. WHAT AM I SUPPOSED TO GET OUT OF A WARM UP should be the question on your lips. Our warm ups take about 3-5 minutes.  Sitting on a foam roller while texting for 20 mins […]


Why I Stopped Having Protein Shakes

They say old habits die hard. I started using whey protein powder back in high school and don’t recall a time when I haven’t had a big tub of the good stuff waiting to dive in to when I get home from the gym. I do my best to stay up to date on the […]


Fat Loss Without the Calorie Counting

  Counting calories got you going loco? Not sure where to start? Here is how to drop body fat WITHOUT calorie counting. Please note none of the steps involve taking fat burnerz, green tea extract or wearing a vibrating belt that ‘melts’ body fat. What it really comes down to in 4 simple steps is understanding: […]


8 Tips to Make Fat Loss Simple in 2018

Ahhh the new year. It’s exciting to know that there will be people out there who finally take the plunge in to the world of improving their health and fitness but on the other hand it’s saddening to think that many won’t make it. People have the best intentions at heart but like every year, […]


Are You Making These 8 Muscle Growth Mistakes?

I’m writing this little number around the holiday period, which means that it’s a GREAT time to build muscle. Why you ask? Well with all of the indulging comes an increase in calories which helps create an ideal environment for the body to build muscle. The way I see it… you may as well be […]


4 Tips to Keep You On Track This Silly Season

Ahhh silly season. Mates. Work Christmas Parties. Barbecues. Christmas. Catch Ups. New Years. Boxing Day. There really is no escaping this joyous time of year and there is plenty going on that could land you smack bang on Santa’s naughty list. It’s not just the drinking that gets ya… it’s the late nights and the […]


Is Alcohol Destroying Your Fat Loss?

Beeries. Schooies. The Good Stuff. Suds. Sauce. Liquid Courage. Juice. Call it what you will but drinking is as part of Australian culture as vegemite and BBQs and it can be extremely tough avoiding it. I’m not anti-drinking in anyway – in fact I love doing it but have learnt to pick my battles these […]



2 Minute Tuesday… a short blog post that you can read in under 2 minutes that can instantly help get you better results in the gym. I’m assuming if you are reading this you don’t want to get so jacked and injured that you can’t even bend over to tie your shoe lace? If you […]


Creating the Right Environment for MUSCLE GROWTH

We get a lot of people joining our program who have been training themselves in commercial gyms but are struggling to see any results when it comes to muscle growth. They have always been around the same weight for as long as they can remember and just can’t get the scale to move in the […]


2 Minute Tuesday: BRACE YOURSELF

2 Minute Tuesday… a short blog post that you can read in under 2 minutes that can instantly help get you better results in the gym.   Learning correct breathing and bracing has been a game changer not only for those that I coach but also for my own lifting. It’s essential if you want […]


Your Guide To Sleeping Like a Baby

This is actually part of a document that was created for our gym members called THE SLEEP BIBLE. It was created because one of the biggest issues i’ve seen after checking years of initial questionnaires with clients is that SLEEP is one of the biggest things that people can improve on. We’ve all had those […]