Creighton Personal Training

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Armidale, NSW
Creighton Personal Training

Group exercise. Private Training. Small group training. Nutrition. Shape up, get fit and burn fat. Personal Training Studio

16/01/2026

The Barbell Jack saves you time.
I'd recommend it to anybody.

14/01/2026

Evidence-based exercise works. Every time.

Programs built on:
• Consistent training
• Full-body coverage of all major muscle groups
• Sustainable weekly doses that can be maintained for life

…will always outperform programs that throw everything plus the kitchen sink at people.

The research is clear:
Long-term adherence beats short-term intensity.
Doing the basics well repeatedly, produces better strength, health, and longevity outcomes than extreme, unsustainable approaches.

There’s nothing flashy about consistency.
But it works.
👉 Learn more about how we train at Creighton Personal Training:
https://www.creightonpt.com

10/01/2026

Before. After.
New leg press.
New bumper plates (not pictured)
Better training.

Thanks to James Paliadelis for the build support.

09/01/2026

HIRT — A Safer, More Effective Alternative to HIIT
From a faster metabolism and fat loss to increased endurance, the benefits of high-intensity interval training (HIIT) are well known. Unlike steady-state cardio, this training method preserves lean mass and raises your energy expenditure during and after exercise.

But what if there was an even better way to keep fit and torch fat? We're talking about high-intensity repeat training or HIRT.

This approach isn't as strenuous as HIIT but produces similar or better results. A typical workout takes less than 30 minutes, making it ideal for those with a busy schedule.

What makes HIRT so effective is that it reduces the stress on your body and central nervous system. Compared to HIIT, it allows for more extended rest periods and hence reduces fatigue. Therefore, it requires less recovery time and doesn't drain your energy.

Eager to find out more? Let's see what HIRT is all about, how it differs from HIIT, and whether or not it's right for you!

www.creightonpt.com/hirt

01/01/2026

New to training? Returning after time off?
ICE is built to meet you where you’re at.

Sessions run under 30 minutes and focus on improving cardiovascular fitness, strength endurance, and movement capacity. Everything is scaled, coached, and structured so you get a strong training effect without unnecessary fatigue.

You leave feeling worked, clear-headed, and able to get on with your day.

👉 Book an ICE session
Structured conditioning. Done properly.

www.creightonpt.com

31/12/2025

The "long and lean" claim? A complete myth.

Muscles don't lengthen through training; they grow in cross-sectional size when exposed to sufficient tension. What appears "longer" is simply better posture and reduced body fat, revealing definition (Haun et al., 2019).

If your goal is shaping, especially building glutes, legs, or shoulders, you need load and progression. The research shows that targeted resistance work, such as single-leg Romanian deadlifts and squats performed near muscular failure, produces significantly greater gluteal hypertrophy than body-weight or low-load training, such as Pilates (Barbalho et al., 2020).

Pilates activates and stabilises; strength training sculpts and strengthens. However, you can incorporate activation and stability exercises into your structured resistance training workout. This gives you the best bang for your buck.

Combined intelligently, they create physiques that move efficiently, perform powerfully, and look athletic, without chasing fitness myths and spending more time in your week doing separate workouts.

More at https://www.creightonpt.com/pilates

21/12/2025

Change isn’t about wanting something different.
It’s about being willing to do something different.

When people say they want better health, more energy, or to feel stronger, the real question becomes:
What am I actually willing to change?

Because a new result can’t come from the same lifestyle.
If your current routines stay the same…
your outcomes will too.

Most people don’t fail because they lack information.
They get stuck on mental roadblocks, the stories and excuses they’ve leaned on for years that feel comfortable, familiar, and justified.

And as long as those remain untouched, nothing moves.

Real change needs a why.
Not a vague one, a personal one.
A reason strong enough to keep front of mind when motivation dips and habits push back.

Sometimes the most powerful question isn’t:
“What do I want?”
It’s:
“What happens if I don’t change this?”
Because clarity creates action,
and action is where change actually starts.

-Hamish

20/12/2025

https://www.facebook.com/100063638288645/posts/1448286437302619/?mibextid=rS40aB7S9Ucbxw6v

How many people suffer from back pain and don't know how to fix it?

Strength is the solution!

17/12/2025

Looking over a female clients training log for the term... (10 week block)

Most people think progress in the weights room means more weight, more sweat, more variety.

This program works for the opposite reason.
Over this training block:
• Weight increased slowly
• Reps came down only when technique improved
• Pauses and control were added instead of “going heavier”
• The same core movements were repeated week after week

That wasn’t accidental — it’s the point.
This style of training builds:
• Strong joints before heavy loads
• Muscles that work together, not just look good
• Strength that carries over into real life, sport, and conditioning
• Consistency without burnout or injury
Rather than chasing max lifts or random workouts, the focus was on:
• Doing fewer exercises
• Doing them properly
• Progressing only when the body was ready
That’s why people get stronger and feel better on programs like this.
Not because it’s easy, but because it’s appropriate.
Progress doesn’t come from constantly changing what you do.
It comes from doing the right things long enough for them to work.

- Hamish

15/12/2025

Something worth understanding about the weights room. (Or anything using the physical body)

Strength training doesn’t work because you paid for it. It doesn’t work because there’s a trainer standing next to you. And it doesn’t work because the weights are "heavy".

It works because you apply effort.
Muscle doesn’t respond to attendance, money, or good intentions.
It responds to tension, focus, and being taken close enough to discomfort to force adaptation.

A lot of people show up and “do the exercises,” but mentally stay passive, waiting for the program, the trainer, or the equipment to do the work for them.
That’s not how this works.

The uncomfortable truth is: Effort isn’t optional, it is the intervention.

The trainer guides the process.
The program gives structure.
But progress only happens when the person lifting accepts responsibility for how hard they’re willing to work. ✅

The basics aren’t beneath you.
Trying properly isn’t dangerous.

And results don’t come from choosing what feels easiest, they come from doing what’s appropriate for where you’re at.
The business model from 1990 still exists in some gyms "keep them comfortable and happy", or "as long as they pay money" however that's not my business model.

When someone is ready, they stop outsourcing effort and start applying it. 🏆

- Hamish

14/12/2025

Something worth thinking about
A lot of people spend years saying they “should” work on strength, fitness, or health, but avoid actually starting.

Often it’s not lack of time or information.

It’s reluctance to:
•Start at the beginning
•Do unglamorous work
•Follow a process instead of a preference

The uncomfortable truth is this:
Progress doesn’t come from choosing what sounds best.
It comes from doing what’s appropriate for where you’re at.
The basics aren’t beneath you.
They’re what everything else is built on.
When someone is ready, they don’t overthink it, they start. 🏆

After 20 years as a registered fitness professional, and over a decade of having my own professional coach in jiu-jitsu and striking, I’ve seen this play out again and again.

- Hamish

10/12/2025

https://www.instagram.com/reel/DSD7RGcksM2/?igsh=eXJqNDRtNGYycXNy

The 3 key drivers of longevity! 🗝️

Address

Armidale, NSW

Website

http://www.creightonpt.com/

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