Simon Macey

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Simon Macey Helping busy professionals get fit and focused - without sacrificing work or family

www.simonmacey.com Personalized Online Plan – To Build Strength & Lose Fat.

Simon Macey | Personal Trainer Pefferlaw – Train Smarter, Get Results! Looking for expert personal training in Pefferlaw without the high cost of traditional PT? The Hybrid Method blends in-person coaching with structured online support—giving you expert guidance, accountability, and a customized plan built for your goals. In-Person Coaching – Master technique, prevent injuries & stay motivated. Ongoing Support & Accountability – Weekly check-ins & progress tracking. Flexible & Affordable – Train on your schedule at a fraction of the cost of traditional PT. Serving Pefferlaw, Georgina & Surrounding Areas. Book Your Free Discover Call Today

10/13/2026

Banded Pallof Rotation

If most of your core work is crunches and sit-ups, add some rotation.

Keep your hips facing forwards, rotate through the upper body and control the band rather than letting it pull you back.

You don’t need loads of resistance.

Keep it controlled and make your core manage the movement in both directions.

Your core should be able to resist movement and control movement, not just crunch.

Enjoy 👊🏻

10/13/2026

Med Ball Slams

A simple explosive exercise for developing power through the whole body.

Reach the ball overhead, brace through your core and drive it down hard using your arms, lats and trunk together.

Keep the movement fast and aggressive, then reset properly before the next rep.

Focus on producing power, not just rushing through as many reps as possible.

Enjoy 👊🏻

10/12/2026

Jump Squats for Power

As we get older, jump squats shouldn’t just be something we do for 30–60 seconds until our legs are cooked.

Use them to train power.

Start with 3 sets of 3 really good, explosive reps.

Build towards 3 sets of 5 while keeping every jump fast and controlled.

If you can still jump well at 3 × 5, consider adding a little resistance and go back to 3 × 3.

The goal isn’t more reps.

The goal is to keep producing force quickly as we get older.

Enjoy 👊🏻

10/12/2026

Single Arm Dumbbell Push Press

Use a small dip through the knees, then drive through the floor to help press the dumbbell overhead.

Keep your core braced, stay tall through the torso and finish with the arm locked out overhead.

Control the dumbbell back down and reset before the next rep.

Use the legs to create power, but don’t let the movement turn into a full squat.

Enjoy 👊🏻

10/11/2026

Single Arm Incline Dumbbell Chest Fly

Set the bench to a slight incline and keep a soft bend in the elbow.

Lower the dumbbell out to the side under control, keep your torso still and stop when you’ve got a good stretch through the chest.

Bring the arm back up without turning it into a press or letting the shoulder roll forwards.

Keep the movement smooth and let the chest do the work.

Enjoy 👊🏻

10/11/2026

What Does 3-1-X-1 Tempo Mean?

If you see something like 3-1-X-1 written in your training program, it’s telling you how quickly to perform each part of the rep.

3 seconds on the lowering phase.

1 second pause.

X means move as explosively as you can on the way up.

Then 1 second before starting the next rep.

A really simple way to change how an exercise feels without automatically adding more weight.

Enjoy 👊🏻

10/10/2026

How I Actually Set Up a Bulgarian Split Squat

The setup can make a massive difference to how stable the movement feels.

I use the bench to help find my front foot position, then adjust slightly until I can drop straight down while keeping the whole front foot planted.

Your exact position may vary depending on your height and build, but once you find it, keep it consistent.

Enjoy 👊🏻

10/10/2026

Dumbbell Pullover

A simple upper-body exercise that works the lats while also challenging the chest and core.

Keep a slight bend in the elbows, lower the dumbbell slowly behind your head and only go as far as you can while keeping the ribs controlled.

Pull the dumbbell back over using the lats rather than turning it into a big shoulder movement.

Keep it controlled and don’t chase range if you start losing position.

Enjoy 👊🏻

10/10/2026

Struggling to Feel Hip Thrusts in Your Glutes?

Try adding a light band just above your knees.

As you drive the hips up, keep a gentle outward pressure against the band.

You don’t need to force the knees miles apart. Just enough pressure to help you stay connected to the glutes and keep the rep controlled.

The band isn’t magic, but it can be a really useful cue if you struggle to feel the movement where you want it.

Enjoy 👊🏻

10/09/2026

Feet Elevated Push-Ups

Place your feet on a bench or box, keep your body in a straight line and lower your chest under control.

Keep your core braced and press back up without letting the hips drop.

The higher the feet, the more challenging the movement becomes.

Enjoy 👊🏻

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7685 Smith Boulevard
Pefferlaw, ON
L0E1N0

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Monday 10am - 2pm
Tuesday 10am - 2pm
Wednesday 10am - 2pm
Thursday 10am - 2pm

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6473237678

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