Starter Tips – 5 Simple Lifestyle Changes to Stay Strong & Build Muscles

All athletes, bodybuilders, and fitness conscious peeps do follow a strict regime. From high-intensity workouts to consuming a well-balanced diet, they do everything that makes it easier to achieve their fitness goals.

Well, if you have decided to embark a journey to optimal well-being and planning to join a personal training South Yarra studio, I would suggest you start off with small changes in your day to day habits. These small lifestyle transitions will recharge your energy, boost your stamina and make it easier to build muscles effortlessly. Here’s what to do to get you started: –

  • Sleep Well

Well, if you are keen to stay super active and super fit, you need to maintain a healthy sleep routine. It is super important to have a routine and go to bed before midnight. You will definitely feel better if you go to sleep earlier in the night. Everyone has different needs for the amount of sleep that they need, however you will know when you need more sleep because your mood will change, and you’ll feel fatigue easier. Don’t neglect this area, otherwise it will bring you down fast!

personal trainer

  • Do Breathing Exercises / Meditation Daily

Meditation or Breath work will increase your chi / prana and increases your energy and endurance, so you can have more energy and a more productive day. Do at least 10 to 15 mins every day.

  • Drink More Water

Drinking plenty of water every day is important to the body for many reasons. It balances body fluids, helps to stop fatigue, and helps the brain function better. Water is also a medium for chemical reactions in the body. Try to limit the intake of fruit-flavoured drinks, alcohol, and sugar-sweetened beverages. Drink Alkaline ionized water if you have access to it.

Drink More Water

  • Eat a Clean Diet

Diet is a personal thing and goal oriented. You will need to eat differently if you want to build muscle compared to someone that is not really worried about building and sustaining muscle.

Eat a clean diet – organic if possible as it is cleaner and less toxic. Eat lots of veggies and drink lots of water. There are many different diets you could consume, however it is all dependant on your health goals. If you wanted to feel lighter and cleaner, I would say eat more vegetarian like, however if having muscle is a necessity then you would have to eat more protein, otherwise you wouldn’t hold onto your muscle. So, work out what your health goals are, then you can adjust your diet suitably.

We at Sports Optimum provide the most effective personal training and lifestyle change consultations. Our expert coaches will help you achieve your dream physique and ace your fitness game. We also provide sports massage and remedial massage in South Yarra to stop your pain fast and help you relax and unwind. To get more detailed info, visit here.

South Yarra personal trainer

Top Reasons Why People Hire Personal Trainers

Lately, we see a lot of pictures on Instagram and Facebook where our friends are saying cheese and sharing the frame with their personal trainer in South Yarra.

Many believe that all this personal training and clinical pilates sessions are nothing but a fad to flaunt an active lifestyle, but we here would boldly disagree. Sure, flaunting athleisure and an energy-brimming lifestyle is cool, but people opt for personal training primarily for health concerns.

Exercises and pilates have potential to transform the whole physical and mental stance of a person. People who have chosen personal training South Yarra live a more content life; they feel more energised and positive. These folks use personal trainers for one or several reasons, which may include body shaping, weight training, posture correction, muscle gain, fat loss and similar so. Moreover, several athletes also approach fitness professionals to obtain the best injury rehabilitation solutions. Trainers suggest ideal exercises to heal a sports injury in the shortest time and get back their peak-performance.

Stay Fit with Sports Optimum

For all those who wish to embrace a healthy lifestyle, a perfect source to get started is Sports Optimum. It is South Yarra’s go-to fitness hub where you can get trained by highly-experienced personal trainers who motivate people throughout their fitness journey. Right from initial assessment to personal training and nutrition to clinical pilates, we cover everything to help you live a rewarding life. Moreover, if you feel some muscle stiffness or seeking a way to de-stress, do connect with us at Sports Optimum- our remedial massage South Yarra is the absolute best!

So, if you are ready to change today, get in touch with us at Sports Optimum. For more details or to book online, visit the website

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Hi, it’s Marlon Walker (B.A. Sc), Personal Trainer, Remedial Massage Therapist & Pilates Instructor from Sports Optimum in South Yarra here. This is just a little story on a girl that had hip and neck pain that recently came into my clinic in South Yarra to see me. The girl came in saying that she went to another Remedial Massage Therapist only a day ago and was complaining that the therapist just talked her head off and didn’t fix her pain and she left still in pain. How frustrating, paying good dollars and not getting fixed; because when you’re in pain, all you really want is to have someone, relieve your pain!

When you source someone out to see if they can stop your pain or fix your injuries, you really need to check them out and see if they can do the job properly. You want to do that by checking their website, seeing if they have testimonials, or reviews from other people, stating that they have fixed the problem before.

Before hiring them, it is a good idea to check-out the ratings and reviews of the person online. Make sure they have considerable experience in guiding people in what you’re looking for.

You also need to see if they have done the schooling and got the certificates to prove it. You want to be sure they haven’t just done a short course, and don’t really have the qualifications, because there are lots of people out there that claim to be able treat you, or massage you, or stop your pain, but really, have these people got the knowledge, the credibility, and have they got the testimonials showing that they actually, can do the job?

So, when you are looking for a Remedial Massage Therapist, Pilates Instructor, or a Personal Trainer in South Yarra, do your due diligence to see if they really can do what they say they can do, otherwise you could be wasting your hard-earned money $$$$$$!

Anyway, that is my tip for you! Check people out!

If you want to hire a Personal Trainer in South Yarra, do connect with Sports Optimum. We offer professional Personal Training, Clinical Pilates, and Remedial Massage in South Yarra. To get detailed info, visit

South Yarra Massage Therapy

Promote Sense of Relaxation with Massage Therapy

Today’s fast paced lifestyle brings along n number of reasons that trigger stress and anxiety. People tend to over think situations, and as a result, peace leaves their mind. In critical cases when emotional pressures take a big-time toll, physical symptoms like pain and dizziness also become concerns to worry about.

However, many people today have recognized the importance of their physical and mental wellbeing. Some route to expert coaches for personal training in South Yarra, while others try to find solace via massage therapy. In this post, we will focus on the latter part, i.e. the benefits of massage and how it promotes a deep sense of relaxation.

Why Massage Therapy?


Massage therapy is a tried and true treatment approach that is lately growing in demand and popularity. This kind of therapy involves certain hands-on techniques that reduce muscle tension, improve joint mobility, promote circulation, and relieve stress and anxiety. The therapy reduces cortisol levels in the body, and thus prevents health issues like sleeplessness, digestive problems, weight gain and headaches. Some techniques are highly effective in treating sports injuries as well, hence, a number of athletes opting for massages to enjoy a quick-recovery.

There are several types of massage therapies, the popular ones being aromatherapy massage, deep tissue massage, remedial massage South Yarra, sports massage and hot stone massage. Each of these massage techniques have their own benefits; you can choose the best one as per your individual needs and health conditions.

All those who are looking for professionals who know this ancient healing art down pat can connect with Sports Optimum. The source is a go-to for all those who need assistance of an expert massage therapist or a personal trainer in South Yarra. To get detailed info, visit

3 Things to Consider Before Hiring a Personal Trainer

South Yarra Training Tips

If you want to get the body of your dreams, then one should pay special attention to your dietary habits and exercise routine! Simple as that! Now, if you can’t get there on your own, then it would be very wise to have someone help you on your journey, possible a personal trainer South Yarra to keep you accountable to your goal.


An experienced personal trainer can help you set and realise your health goals; they’ll design a tailored program to your body type and posture, that’ll cover your workout and nutritional requirements. They’ll help you to increase your knowledge in all pivotal areas to succeed with your goal however, before you connect with a professional, you are recommended to consider 3 important points that are instrumental in achieving success. Here are our tips & take ways –

Hiring the Best Personal Trainer


  • Check Their Training Approach- The most important thing to pay attention to before signing on the dotted line, is checking the trainer’s approach towards their clients. Make sure that your would-be trainer has a personal training South Yarra approach that suits your preference. See if a softer push will work for you or you need a hard ass trainer to focus on your path, and then make a decision.


  • See If you and your trainer sync together, so you can both have positive and rewarding training sessions. Hiring a trainer that matches your vibe is a must. You two should click together so that you can be on the same wavelength and mutually work towards your overall health and fitness objective.


  • Do Make Sure that your Trainer is Experienced – A personal trainer with a wealth of experience can devise for you tried and tested strategies, that bring faster and sustainable results. Their industry exposure would help you in a number of ways and you’ll be glad that you chose them.


To hire expert personal trainers in South Yarra, connect with Sports Optimum. The source is a go-to for personal training and remedial massage South Yarra. To know more, check

5 Noteworthy Benefits of Deep Tissue Massage

To look fit and to feel fit, both are two stark different things. It doesn’t matter if you have got a striking physique, because if some ailment is bugging you, finding peace seems to be a difficult thing. In case you are facing an injury, or have met with an accident, or your body keeps hurting due to chronic pain, massage can help you more than you think. Massage therapy can stop pain fast, improve mobility, flexibility, and get you back to feeling normal quickly.

Deep tissue massage is a type of remedial massage South Yarra technique that has the potential to loosen the tight muscles, thus promoting relaxation. This massage is considered to be corrective as well as therapeutic; it brings along a long list of benefits that make it a valuable choice. Here we are enlisting the top 5 pros of deep tissue massage treatment discussing its long-term effects.

Benefits of Deep Tissue Massage

1. Deep tissue massage is effective to treat chronic lower back pain. When properly applied by a well-trained specialist, it provides much needed relief.

2. Recent studies suggest that this massage therapy lowers high blood pressure and heart rate. As massage induces calm feelings, it reduces muscle tightness and improves blood flow, thus reducing the chances of stroke and heart attack.

3. You can kiss stress and anxiety goodbye with deep tissue massage. The massage boosts the production of oxytocin hormones that soothes the body and keeps constant worry at bay.

4. Improved sports performance can be expected after your frequent deep massage sessions. You may confirm this with your personal trainer South Yarra, he too will possibly let you know how this massage boosts flexibility and aids in managing injuries and potential injuries.

5. It reduces muscle tension by improving the blood supply to the concerned area.

So, if you wish to get this effective type of remedial massage in South Yarra, connect with Sports Optimum. They provide the best personal training South Yarra, and massage therapies services. To get more details, visit now.

Reach New Levels of Fitness- Hire the Best Personal Trainer South Yarra

personal trainer South Yarra

The feeling of well-being is a feeling to treasure! When you know that you are physically fit and mentally alert, you feel confident and tackle life fiercely. But this present lifestyle is consuming all the vigour of individuals! People spend a major portion of their time before their computer desks, munching junk food and cussing their employers. Stress often takes a toll, and they feel exhausted and get completely fed up with their monotonous routine. If you too are affected by the sedentary lifestyle, then do yourself a favour and start your personal training in South Yarra.

Personal Training- A Kick-start to Healthy Life

All those people who are keen to live a long and fulfilling life should certainly consider hiring a personal trainer in South Yarra. These professionals know how to help individuals ditch their unhealthy lifestyle and steer them to the road of well-being. They will consider your overall health profile, pay attention to your personal health goals and help you move forward rapidly in your training sessions. Not only will they teach you how to perform exercises safely to gain maximal benefits, but also provide you all the support and encouragement needed to attain your fitness goals.

Furthermore, a personal trainer can also guide you to healthy eating habits. Assist you in achieving your ideal weight or aid your weight-loss journey. Personal trainers can provide beneficial nutritional tips that do wonders.

So, what are you waiting for? If your busy life is making you uncomfortable, make time for personal training. You can connect with experts at Sports Optimum to start your fitness journey now. Sports Optimum is a one stop destination to get personal training and remedial massage in South Yarra. To know more, visit

Specialised Personal Training at Sports Optimum


There are numerous personal trainers and personal training businesses in South Yarra that can help you lose that spare tyre you’re carrying around your mid-section or around your backside or even make your legs look a little sexier in that evening dress (maybe not if you’re male though! Haha)! However, if you’ve had a lower back disc injury, a knee reconstruction or you’re suffering with a shoulder or neck injury, you would probably want to have a personal trainer that has that extra specialised knowledge, that could actually help you with your injuries and that’s why you must go and see Sports Optimum in South Yarra.

Sports Optimum offers a very personalised and specialised service that can specifically accommodate for your injuries and posture type. You just don’t want to be putting your body into the trust of a personal trainer that has done an 8 week or 12 week course or someone who just simply hasn’t got the knowledge, especially if you need that extra attention, because they are just not capable of understanding from a safety point of view what you need and more importantly what you don’t need in your training.

Sports Optimum’s personal training in South Yarra can develop a program to your specific needs that can strengthen your specific body weaknesses. We can also assess your posture type and be able to specifically tell you how to better train to improve that posture type, which in turn will have a positive effect on your injuries.

If you’re the kind of person that wants that extra attention and knowledge with your current and past injuries that can keep you moving forward even when you’ve been nailed down with injuries when using a personal trainer, then Sports Optimum personal training is for you!

Sports Optimum personal training in South Yarra can keep you moving forward at a faster speed, so why not get that extra individualised attention that your body needs? Your body will definitely thank you later.



personal trainer South Yarra


Hi my name is Marlon Walker and I am a personal trainer at Sports Optimum in South Yarra. There are many benefits from having regular weekly personal training. For one, having your own personal trainer is going to push you along to achieve a goal, whatever that might be. Maybe you might not of even had one, however with a good personal trainer in your corner, you would definitely have a goal. Having a goal is purely individual and will of course be different for each and every person.

Goal setting in any field when you’re working hard to achieve a desired result is a necessity and helps motivate and push you further than your willing to go. If you didn’t have something to aim for, then you could quite possibly lack the motivation to put in the time and effort needed to achieve your best result.

When thinking of a goal, you have to remember a goal is not a need, as there is no inspiration in a need. However, there is inspiration in want! When choosing your goal you have to pick a goal that you’re emotionally involved in. You should be on fire with your goal; fuelled with your own desire. You should be in love with your goal. The bigger, the better the goal. If there were no limitations whatsoever, what would you want to do? Success in itself is having a worthy goal to strive for.

Having regular personal training, along with having a worthwhile goal will give you laser focus and bring the best out in you, motivating you to push further than you would of, if you were left to just train on your own, with no goal. When you have the right goal you will know and feel good about it! Even though you can’t see the change, you must commit to the change. Remember, “Anything is possible!”

At Sports Optimum in South Yarra when doing personal training, we highly recommend that you have a goal! A goal that you love! A goal that fuels your desire!

Marlon Walker (Personal Trainer)
Sports Optimum

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Remedial Massage: A Pain Relief for Physical Injuries


Hi my name is Marlon Walker and I am a remedial massage therapist, personal trainer and pilates instructor at Sports Optimum in South Yarra for two decades.

What is Remedial Massage Therapy and how it will help you

Remedial Massage is such an amazing therapy for stopping pain, increasing pain free range of functional movement and rehabilitating physical injuries. Pain relief is remedial massage’s number one benefit.

According to Medibank Private, Australia’s largest health insurer, remedial massage is the systematic assessment and treatment of the muscles, tendons, ligaments, and connective tissue of the body, to assist in rehabilitation, pain, and injury management.

If you’re someone that has been suffering with pain, then you must look at remedial massage as a therapy to stop your pain and get you moving in a pain free range of movement. Everybody needs a certain amount of muscular tension in their body to maintain an upright posture however, when muscular tension becomes elevated, muscles and fascia can develop hypersensitive contractile knots called myofascial or muscular trigger points.

According to Travell & Simons (1999) the medical definition of Myofascial Trigger Point is: A hyperirritable spot in skeletal muscle that is associated with a hypersensitive palpable nodule in a taunt band. The spot is painful on compression and can give rise to characteristic referred pain, referred tenderness, motor dysfunction, and autonomic phenomena.

Myofascial trigger points can and do refer pain to other areas of body and remedial massage therapy at Sports Optimum in South Yarra can help stop this pain fast.

Remedial massage is designed to rebalance muscle length, tone and tension by using manipulation of soft tissues of the body, through kneading, rubbing, and stroking, performed manually by the hands, fingers, thumbs, knuckles, forearms and elbows to produce a healing effect on the muscular, nervous, and immune systems and on whole body circulation.

Remedial massage therapists must have a detailed knowledge in anatomy, physiology, and pathophysiology, to be able assess, treat, and reduce a person’s pain.

Why you should choose Sports Optimum for your Remedial Massage

Remedial massage treatments at Sports Optimum are very personalised to the individuals needs as every person has their own specific posture type and pain patterns. If you’re in pain or you have an ache or niggle, then why not seek out Sports Optimum in South Yarra for a pain relieving remedial massage treatment to stop your pain fast?

Marlon Walker
Sports Optimum