Personal Training

Exercise is your Bodies Superannuation! 

Total Performance Centre will tailor a training program to suit your, current abilities and your short and long-term goals. Mick will also take into consideration your training experience, along with your current and previous injuries to give you the best possible chance of making significant progress.

What is your future body worth to you? 

The world Health Organization has released the following guidelines. 

• Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.

• Aerobic activity should be performed in bouts of at least 10 minutes duration.

• For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.

• Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

The truth of the matter these guidelines are a minimum to survive or not regress or get worse. If you want to thrive and improve your life get stronger and achieve things you previously thought of as impossible you MUST invest more!

Exercise is a privilege, not a Punishment!!

In today's modern society with hectic work schedules and ever decreasing levels of activity, our bodies are suffering from less movement, more sitting, extended times staring at computer screens and reduced emphasis on having any physical activity at all. 

Children are given smart phones and tablet computers to amuse them. Schools have reduced Physical education emphasis and many schools actually frown upon kids running around in the school yard playing sports that earlier generations grew up with. 

Adults these days seem to have added pressures from work, irregular break times, increased pressure to get projects done and increased pressure to perform overtime on a regular basis. 

We as a population having an ever decreasing level of activity. What does this add up to? In 2014-15, 63.4% of Australians aged 18 years and over were overweight or obese (11.2 million people), comprised of 35.5% overweight (6.3 million people) and 27.9% obese (4.9 million people). A further 35.0% were of normal weight and 1.6% were underweight. So much for our self professed tag of "The sporting nation". 

What is causing this? As a speculative cause there appears to be a few main causes. Top of the list is this country. Our diet! The prevalence of a constant barrage of Fast Food and over processed poor quality foods that appear on too many households regular shopping list.

Where we come in at Total Performance Centre are trying to help with is the chronic reduction of basic human movement and exercise. People are refusing to make exercise a priority in their lives and as time marches on they are paying the price for this, both with their waist circumference and general health and well being ie their levels of pain. 

According to the Australian Bureau of Statistics. " In 2014-15, 55.5% of 18-64 year olds participated in sufficient physical activity in the last week (more than 150 minutes of moderate physical activity or more than 75 minutes of vigorous physical activity, or an equivalent combination of both, including walking). Nearly one in three (29.7%) were insufficiently active (less than 150 minutes in the last week) while 14.8% were inactive (no exercise in the last week)" http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2014-15~Main%20Features~Overweight%20and%20obesity~22

 Never fear though we can all make a change. We are all capable of making improvements to ourselves and those around us.

Take a look at the old Mick below.

So you want to get fit and healthy? 

Testimonial "Michael Rand from Total Performance has changed my life. I walked into his studio and asked if he could help me get stronger and most importantly out of pain. I could hardly walk due to the incredible pain from a serious injury after a previous fall from my horse where I had fractured my back and caused other damage to my neck. I started his kick started program, I thought to myself what have I got to lose.  I had no idea at that time the profound difference that this would make to my life. Shortly into the program my pain stated to lessen as I built strength. I absolutely can't believe it but I am pain free for the first time in 8 years.  I am so much stronger and happier. In building my strength and fitness and lifting weights that I never thought I could.  I am doing things in my life that I have not been able to do since my accident. I have a very busy life but go about it fitter, stronger and out of pain.   I am so grateful to Michael and his program. As a coach Michael is motivating and believes in you, he has inspired me that I can do this.   Michael has instilled belief in me that I can be fit and strong.   I wanted to share this with you all as the difference this program has made to me is incredible. I can't imagine not training and Michael's positive approach is truly appreciated.  I would recommend Total Performance Centre and even if you think you cant do it, I know you can as the impossible has happened to me.

Neisha Shepherd  NLS Law"

At Total Performance Centre Mick is committed to helping you get back to a level where you are able to function more optimally and even start to excel at life.  

"Joining Total Performance Centre has so far been the best investment in my health and fitness; Personal Training with Michael Rand has improved my performance and helped me feel much better about myself; I am in better shape and more confident about my movements and posture. Michael has designed a training program for me that has made it possible to achieve the desired result and I have improved my overall strength and flexibility. The sessions are fun and the workouts are exciting and customised to my needs. 

I wold recommend TPC to anyone who is looking to get in better shape and improve their overall health.

Freda Ashoori "

How do we fix it? 

Make the decision. TO MAKE A CHANGE!! Then START! It is ok to make mistakes. Everybody does. But if you don’t start and get stuck in the planning phase nothing will ever happen. Then settle in and be patient. Nothing worth having is easy. Nothing worth having ever comes over night.

Prioritize. Make time in your schedule to exercise.

Adults that I talk to more often than not, cite work pressures as the reason they do not exercise enough. The need to make money to: pay the bills, Save for a holiday, save for your retirement buy a house, buy a new car. The list goes on and on. 

All these are a valid reason that make it a challenge to exercise. But if you really want to make a change and have an ideal you in mind. These has to be a shift in your own self worth and how you prioritise your health over wealth. If you are overweight, unhealthy and in such bad chronic pain. You either won’t be around to spend your savings or won’t be able to go out and enjoy them because you can’t do what you truly want to.

A person with no experience with strength training it takes a minimum of six weeks to start to get your connective tissue to adapt to strength training. Someo ne that has has some time off will get there sooner but overall the hardest part is to just get your body able to move in a way that is going to improve your life. Not make it worse. 

Here is 1 free piece of advice that everyone needs. Before you change anything else.

CHANGE YOUR SLEEPING HABBITS. What does that mean? Well for a start work on getting 7 - 8 hours of quality sleep every night. Sleep is the number 1 recovery tool there is. During sleep your body repairs from the workouts and strenuous efforts you underwent during that day. It is also where you commit short term memory to long term memory. In other words. A good nights sleep helps you remember things better. Having a bad nights sleep also increases insulin resistance which makes your body not use carbohydrates properly leading to irrational hunger bursts and the inability to regulate blood sugar properly.

Here’s another little tid bit. Blue light AKA Smart phones, LED TV’s Tablets all emit Blue light. Due to humans evolution we are programmed to be awake during daylight and asleep during the night. Modern Electronic equipment emits enough blue light straight in to your eyes which is more than enough to completely disrupt your natural sleep rhythm and make your recovery hormones not schedule properly. Instead of trawling your smart phone or tablet or watching TV up until you go to bed. Try reading a book. I know from experience I get tired much more quickly and when I go to bed I fall in to a deeper sleep and stay asleep and wake feeling much more refreshed than when I spend 1 - 3 hours on the laptop.

Mick’s Set up on the Sunshine Coast, Peregian Beach will allow you to work on every major muscle group and learn valuable skills moving forward. He makes no promises other than to give you his undivided attention and try to work with you to unlock you potential in what ever it is you want to achieve.