House Of Reps

When I first started the gym the big question I asked myself was 'would I regret not doing this?', now three years later the question is whether I'd regret keeping doing this. This wasn't an easy decision but ultimately one I had to make.
Running the gym has been easily one of the more challenging things I've done - but also one of the most rewarding. I've had the great pleasure to work with people from all walks of life who share the common goal to be better. To get stronger..., faster, fitter and live their best life. Helping people achieve their goals has been full of surprises and incredibly satisfying.
On the flip-side though it's also been a life of late nights, early mornings and few holidays. As much as I truly enjoyed running a gym it didn't given me a lot of balance in my life.
I wouldn't rule out starting another gym (I'd do some things differently), doing online coaching or something else in the industry down the track. In the short-term though I'll enjoy an extra hour in bed, having more time to train myself and taking holidays.
It's a bittersweet end though, I'll miss each and every person I've had the privilege to work with.
Thanks for the memories and watch this space
Cheers Kieran
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Cardio matters if you don't want to die of a heart attack or miss reps because you're fatigued.
There are lots of ways to do cardio, and you should do the ones which you enjoy the most (or hate the least).
Our strength squads do weekly conditioning sessions using high intensity and varied movements. This keeps it interesting, carries over well to lifting/sports and is great bang-for-buck in cardio health.
... #strengthsquad #capitalgainz #metcon #conditioning #cardio #hearthealth
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What heat? The strength squads pushed through this morning with barely any complaining or passing out.
#strengthsquad #capitalgainz #powerlifting #summer

Little hungover after Australia Day, nothing some beroca can't fix.
#australiaday #capitalgainz #strengthsquad #straya #strayaday

Australia Day off to a strong start. Had a great sleep in then smashed a metcon with the strength squads.
#strengthsquad #capitalgainz #metcon #conditioning

7AM Strength Squad smashing 10rep Deads this morning.
#strengthsquad #capitalgainz

First day back in Canberra, first day back at the gym.
Looking forward to 2017 gainz and a whole lot more of these amazing sunrises.

The holiday season isn't about 'how best to stick to your diet' or sneaking off to a 24/7 gym.
It's about spending time with your family.
This was one of the best articles I read in the last year and it changed how I think about family.
... If you can make a slightly healthier choice (a smaller fourth serve of prawns) or find time to exercise together (a walk with family or a bench session with your dad) - then go for it.
If you can't then just relax and enjoy yourself for a few days.
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First ever whiskey-deadlifts session at the gym yesterday.
Great fun and big numbers all around.
Thanks everybody who came out, hope your hangovers aren't as bad as mine!

Christmas is three weeks away and you have no idea what to get the fit-person in your life (or if you're on here - you have no idea what to ask for).
Here's an easy 24 gift ideas ranging from the stocking stuffers to the substantial.
Lots of stuff from Loaded Lifting, The WOD Life and many more.

The struggle is real.
7am Strength Squad working through alternating 1min rounds of 30kg stone load and jumping lunges.
Follows battle ropes, jump squats, farmers carry and bar hangs.

#internetfamous

Great way to kick off the weekend :)
Trail run (walk) up Mt Majura at 8am, followed by brunch at the Knox in Watson (thumbs up all round).
#strengthsquad #cardio #gainz

72 years old, no belt. Casual 260.5kg.
Never too old to get stronger.

Epic 250kg Bavarian stone lift at Oktoberfest. New Australian record. Great show by Canberra Strongman Association.

Awesome to see Tom (Integrated Fitness & Nutrition) quoted in this months Women's Health & Fitness Magazine.
Great strategy to mix up your nutrition (and fit it with a social life) rather than the cookie-cutter 'X daily calorie deficit' approach.

Luke couldn't contain his metcon love this morning.
1000m row 10 burpees 750m row... 20 burpees 500m row 30 burpees 250m row 40 burpees
Times ranged from 25-33min.
Followed up with some light core stability work.
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Incredible displays of strength at the Canberra Burns Club Highland Gathering on the weekend.
These were the 'weight for height' (25kg thrown over a 15ft bar) and the farmers carry (200kg carried 80m).
#latergram #highlandgames

I was once a small frightened child in this big world. With arms to feeble to pick up even a toothpick or a stone. Then I visited the House of Reps. Peasants now tremble in my presence and I leave a path of destruction wherever I roam. Nothing is a match for my impressive calves and biceps, which glisten in the sun.