Marion Personal Training

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Marion Personal Training Book your free consultation at https://bookmypt.com.au So what makes MarionPT so special? Well, first of all, every single member has a personal trainer.

Like great coaches, our fitness professionals know that the study of movement and nutrition can convey useful lessons in life – from increased confidence and self esteem to improved discipline and focus. So everyone receives training and mentoring PROVEN to deliver results. Our clients are always improving their fitness and strength levels and getting into the best shape of their Iifes

We don’t just teach you how to use a specific machine. We teach you how to exercise properly to achieve your goals, rehabilitate injures and prevent future

We will also help you get the motivation and inspiration you need to stick with your program. Our trainers are friendly, flexible, professional and experienced and best of all, they love a challenge. It doesn't matter if you're 70 or 17. Our coaches will help you burn fat and get fit. Just look at our client testimonials. Your first consultation is absolutely free. You don’t buy a car without taking it for a test-drive and we don’t want you to choose a trainer before making sure that it's perfect fit. We offer a money back guarantee. Not happy with your results in the first 2 weeks? We will give you your money back. No questions,no hassles. Here at Marion Personal Training we put you first. So what are you waiting for? Call or email us today and start feeling better tomorrow

Except for a bit of weight, you have nothing to lose !

MYTH OR FACT"Once you have been diagnosed with osteoporosis, lifting weights is off the table."MYTH. And it might be the...
12/10/2026

MYTH OR FACT

"Once you have been diagnosed with osteoporosis, lifting weights is off the table."


MYTH. And it might be the most expensive one on this list.

The caution was never that loading does not work. It was that loading done unscreened, unsupervised and badly progressed carries risk in a skeleton that has already lost density. Both of those things are true at once, and the advice collapsed into be careful because that is easier to say in a ten minute appointment.

In the LIFTMOR trial, women with osteopenia and osteoporosis trained above 85% of their one-rep max, twice weekly for eight months, supervised throughout. Bone density improved. One minor adverse event across the trial. (Watson et al., 2017.)

The word doing the heavy lifting in that sentence is supervised.

I am not telling you to go and load a barbell this afternoon. If you have a diagnosis, or you are on medication for it, you need an actual assessment first, not a Facebook post.

That is exactly what a free consult is for. Bring the scan, bring the questions, and we will show you what appropriate loading looks like for you. marionpt.com

The ten second balance check, and what to do about it.Bone month is really fracture month, and most fractures start with...
11/10/2026

The ten second balance check, and what to do about it.

Bone month is really fracture month, and most fractures start with a fall.

THE CHECK
Stand near a bench. Lift one foot. Count to ten. No holding on.
Then the other side.

Wobbled? That is information, not a verdict. Balance is one of the most trainable things there is.

THE FIX, IN THREE RUNGS
1. Hold the bench with two fingers. Ten seconds each side.
2. One finger. Then none.
3. None, with your eyes closed, bench right there.

Do it while the kettle boils. Most people move up a rung inside a fortnight.

WHEN TO GET IT LOOKED AT
If ten seconds is nowhere near happening, or you have had a fall in the last year, that is worth a proper assessment rather than guesswork.

How did you go? Tell me your number in the comments.

Bone breakfast, ready in four minutes.Not a superfood. Not a supplement stack. Just a breakfast that actually has someth...
10/10/2026

Bone breakfast, ready in four minutes.

Not a superfood. Not a supplement stack. Just a breakfast that actually has something in it.

WHAT YOU NEED
Greek yoghurt, a big spoonful
Tinned salmon or sardines, (or two eggs if fish at 7am is a step too far)
A handful of almonds
Wholegrain toast

WHY THIS ONE
Protein and calcium in the same sitting, which is the pairing most over-45 breakfasts are missing entirely. Toast and a cuppa has neither.

Sardines with the soft bones in are the calcium bargain of the supermarket and nobody buys them. On toast, with pepper and a squeeze of lemon, they are genuinely good.

THE HONEST BIT
Food supports the raw materials. It is not the signal. Your bones build in response to load, and no breakfast on earth replaces that.

Eat well AND load the skeleton. The nutrition is the supply, the training is the order.

What is your standard breakfast? I want to know how many of you are on toast and tea. Comments.

I have left it too late.This isn't a uncommon thought, usually from someone in their sixties who has just had a scan the...
09/10/2026

I have left it too late.

This isn't a uncommon thought, usually from someone in their sixties who has just had a scan they did not like.

The research disagrees, and fairly strongly.

A meta-analysis pooled 80 studies and 5,581 postmenopausal women. Exercise improved bone density at the spine, the femoral neck and the total hip. (Mohebbi et al., 2023, Osteoporosis International.)

Here is the part I find genuinely reassuring: there was no significant difference in the effect between women who already had osteopenia or osteoporosis and women with normal bone density.

The benefit did not shrink because the diagnosis had already arrived.

So it works as prevention. And it works after the letter turns up. Same direction, same broad effect.

That is not a promise about your scan. Bodies vary and I cannot see yours from here. But too late is not what the evidence says, and I would rather you heard that from someone who reads the papers.

What age did you start, or are you thinking about starting? Comments below.

Challenging by the last rep is doing a lot of work in this month's advice. Here is what I actually mean.Not painful. Not...
08/10/2026

Challenging by the last rep is doing a lot of work in this month's advice. Here is what I actually mean.

Not painful. Not grinding. Not the thing where you go red and someone counts you down.

I mean: if I told you to do three more, you would be able to, but you would not be pleased about it.

That is roughly it. Two or three reps left in the tank at the end of a set. Most people over 45 who have been training a while are sitting six or seven reps short of that, week after week, and wondering why nothing changes.

Your body adapts to what you ask of it. If every set finishes comfortably, you have not asked.

Have a look at your last session. Honestly, how many reps did you have left? Tell me below, no judgement.

Exercise of the week: the Goblet Squat.If you only add one loaded thing to your week this month, I would make it this.Wh...
07/10/2026

Exercise of the week: the Goblet Squat.

If you only add one loaded thing to your week this month, I would make it this.

What it is actually good for: getting out of a low chair, off the floor, up off the garden bed, in and out of a car without using your arms. It trains the exact pattern your day is full of, with weight added so your legs and hips have a reason to keep up.

Why we use it with almost everyone: holding the weight at your chest counterbalances you. That means you can sit down between your hips instead of folding forward, which is usually kinder on knees than a bodyweight squat.

How we coach it: hold the bell at the chest, elbows inside the knees, sit tall between the hips.

How it scales: to a box you touch and stand from, to a lighter bell, to a half range. Then the other way, heavier, slower, deeper, as you earn it.

What we watch for: the chest dropping and the weight drifting away from you. If that starts happening, the set is done.

What is your go-to move for getting off the floor? Tell me in the comments.

A woman once came in with a scan result and an apology.She said sorry for wasting my time, because she had been told she...
06/10/2026

A woman once came in with a scan result and an apology.

She said sorry for wasting my time, because she had been told she had osteopenia and that she should be careful now. Swimming, maybe. Gentle walks. Nothing that might jar anything.

She was not wasting my time. She had been handed a sentence she did not need.

Here is the thing I have watched happen for fifteen years in Warradale. Someone gets a scan result, hears the word careful, and quietly shrinks their life. They stop the gardening that felt risky. They stop carrying the shopping in one trip. They take the lift.

And every one of those small retreats removes another load their skeleton was using to justify staying strong.

The research has moved. Women with exactly her diagnosis, training properly and supervised, put bone density ON over eight months while a gentle-exercise group lost it (Watson et al., 2017). The caution was never about whether loading works. It was about doing it unscreened and unsupervised.

That is the whole reason this place exists. The bridge between technically fine and actually strong.

She is squatting now. Carefully, progressively, with someone watching. Not because she is brave. Because it was the right advice.

Have you ever been told to be careful with something you suspect you could do? Tell me below.

MYTH OR FACT"Walking is enough to look after your bones."Have a think.MYTH.Walking is genuinely good for you. Heart, hea...
05/10/2026

MYTH OR FACT

"Walking is enough to look after your bones."

Have a think.


MYTH.

Walking is genuinely good for you. Heart, head, mood, blood sugar, all of it. Keep walking.

But your skeleton has already adapted to carrying you around. It did that decades ago. Walking asks it for exactly what it can already do, which is why it is a weak signal for building bone.

Bone responds to loads it is not used to. That means resistance training with real weight, and it means impact.

In a meta-analysis of 24 trials, resistance training on its own produced only non-significant bone density gains. Resistance training COMBINED with impact and weight-bearing work significantly improved both hip and spine density. (Zhao et al., 2015, Osteoporosis International.)

So walking is not wrong. It is just not the whole job.

What does your week look like, mostly walking or mostly loading? Comments below.

Getting up off the floor, in four steps.This is the single most useful thing on this list, and almost nobody practises i...
04/10/2026

Getting up off the floor, in four steps.

This is the single most useful thing on this list, and almost nobody practises it until the day they need it.

STEP 1
Roll onto your side, then push up onto one elbow, then onto your hand.

STEP 2
Come up onto all fours. Take your time here.

STEP 3
Bring one foot forward so you are in a half-kneel. Front foot flat, back knee down.

STEP 4
Drive through the front heel and stand. Use a chair or the couch if you need it and simply slide your bum sideways onto it.

If you, your parent or grandparent might struggle with this then practise it near something solid.
While you can do it easily. It is a skill, and skills fade when you stop using them. so make it a routine once or twice a week.

Then the reverse, on the way down, slowly. That is the half you will be glad of later.

Give it a go and tell me which step was the hardest. For most people it is step three.

One change this week, if your training is all bands and machines.Add one properly loaded pattern. Twice.A goblet squat. ...
03/10/2026

One change this week, if your training is all bands and machines.

Add one properly loaded pattern. Twice.

A goblet squat. A dumbbell deadlift. A loaded carry from one end of the room to the other.

Not a new programme. Not an extra session. One pattern, at a weight that genuinely feels like work by the last rep.

That last part is the bit that matters. Bone responds to load, not to movement in general. Wafting a 2kg dumbbell through a full range is exercise, and exercise is good, but it is not a signal your skeleton pays much attention to.

What is in your programme right now that actually feels heavy? Have a look and tell me below.

Address

211 Diagonal Road
Warradale, SA
5046

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 8am - 12pm

Telephone

+61405300925

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