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Empire xxvi

Stuart Macmichael is the man behind the brand. Raised in a small town in Tasmania and with a background in mining and getting his hands dirty he never saw himself as someone that needed much help. Moving to Perth he started to feel isolated and spiraled into a Drift (sorry mining term, look it up). In a dark place he didn't know where to turn. "I've always been a positive person so I thought I could beat it. It slowly got worse and worse to a point where it was scaring me. I knew it wasn't me I kept telling myself...

10 Arcadium commandments of the gym

The gym. To some, a place to accumulate your weekly amount of exercise and maintain good health and general fitness. But to others, the gym is a holy place. A way of life that they dedicate themselves too and here are their commandments that all must follow when stepping into the house of gains. Thou shall put weights back correctly “If you are big enough to pick up the weights, you are big enough to put it back”- Ancient Chinese proverb. Anyone who has entered the gym has heard this rule yet constantly weights are found missing or in the wrong place....

2019 Kokoda Challenge.

As someone who always needs a goal to work towards with fitness, I naively agreed to take on the 2019 Kokoda Challenge. In typical Amy fashion I agreed without asking for the finer details, only to later discover that it was a team challenge involving hiking 96km though the Gold Coast Hinterland with many hills along the way, including inclines of up to 550m. My three teammates had all successfully completed this challenge for the two years prior, so this time they had set themselves the added challenge of completing it in 24hours. I definitely should have asked for the...

Strength training to complement team sports

As a football player, (the round ball, the real type) I had always prioritised cardio and kicking a ball around ahead of any other type of training. It wasn’t until I began working as a personal trainer that I began to realise the importance of strength training not only to complement my football training, but mainly to build the foundation to be able to perform to my potential on the football field. Football can be a gruelling game, especially considering how in the ‘Sunday league’ style of game that I play, it is rare that we can pull enough players together to allow...

The Shitbox Rally 2019

At Arcadium HQ we are grateful to be deeply ingrained in our community. Even our name, ‘Arcadia’, means ‘a place of refuge’ in ancient Greek mythology and every day we aim for Arcadum HQ to be a place where our team, clients and friends can join together as a community and support eachother. That’s why, when our friend, Amanda Bradbury, came to us for the second year in a row asking for our help as she once again participates in the ultimate cross-country rally, the Shitbox Rally, we were quick to jump on board to support her with a donation of $1000. The Shitbox Rally is...

Returning to exercise after a serious injury

Since beginning training with Arcadium HQ, I had discovered a passion for deadlifts and bench press. Both are compound exercises which I had previously shied away from due to a lack of knowledge and a lack of confidence. With both of these exercises, I found progress to be initially slow, yet this is what kept me interested as I was determined to feel the improvements for myself, rather than just rely on the feedback from my trainer. Slowly but surely, my form improved and consequently my weights started to increase, albeit still at a gradual pace, but one which I was happy with as long as my form...

10 tips for sticking to your fitness goals this year!

1. Start It's common to hear the phrase "I'll start Monday", but the best tip I can give you is to start NOW. It is never going to be a perfect run at achieving better health and fitness so stop putting it off. The sooner you start the sooner the benefits will present themselves. 2. Make it a priority We all have other priorities in our lives whether that be, family, work or social events sometimes at the detriment of our own health and well-being. Make exercise a staple in your week and watch the benefits of better health and energy levels trickle...

Arcadium HQ calls for greater awareness within the industry around training pregnant women

A recent article in the Sunday Mail (9 Dec, 2018) has helped to shine the light on the need for greater awareness for personal trainers when it comes to keeping their knowledge and skill-set up to date when training pregnant women. Arcadium HQ founder and pre and post-natal coach, Marley McDonogh, has raised concerns around the amount of accountability  for trainers in the industry to ensure they have enough education or experience in training pregnant women to keep both mum and bub healthy. As a leading expert, Marley spoke to the Sunday Mail journalist about how the mother should always ask questions of her trainer to find out what courses they have done and whether...

Training like an athlete is more important than you think

Athletes come in many forms with different backgrounds and goals – so simply saying “Train like an athlete” cannot cover it all. Marley McDonogh from ArcadiumHQ believes it’s about the need to develop the same discipline and consistency that an athlete would, in order to achieve your own elusive fitness goals. “Whether your goals are to perform at an elite competitive level, tighten up that physique before stepping up on stage, rehabilitate that injury, increase mobility and flexibility or improve your quality of life with health and fitness, adapting the mindset and habits of an athlete is going to greatly increase...

Autism and fitness breaking down barriers

Originally published in Network Magazine - Fitness Network Australia  Spring 2018 http://www.fitnessnetwork.com.au/resources/magazines It is widely recognised that taking part in physical activity not only helps to keeps us fit and well, it can increase self-esteem, develop social skills and improve mental health and general well-being. However, research shows that people with autism are less likely than others to participate in sport or physical activity due to factors related to the condition, including heightened fear and anxiety in social situations, difficulty understanding body language and metaphor, and sensory challenges. In my former role as coordinator of the National Autistic Society’s (NAS) Active for Autism project...