What I’ve Learnt From 50 Years in Fitness (and a Few Mistakes Along the Way)
When I started teaching karate as a bright-eyed 15-year-old back in 1974, I had no idea it would lead to a lifelong career in fitness. Five years later, I found myself teaching karate and discovering Aerobics at a new gym in Bondi Junction called Healthland. That serendipitous step in 1979 turned out to be the beginning of my true calling.
Now, fifty years on, I’ve learned a lot—some of it the hard way (three herniated lumbar discs), and some of it thanks to the explosion of scientific research that should have transformed the fitness world. If I had access to today’s knowledge when I was younger, I’d have been a much better athlete—and in much less pain!
The fitness industry has come a long way, but sadly, not everyone’s kept up. Many instructors still teach outdated methods that can do more harm than good. So, I thought I’d pass on some of the key lessons I’ve learned—no fluff, just real talk that can make a real difference.
NUTRITION – Keep It Simple, Keep It Clean
- Eat more plants. Your mum was right, vegetables are good for you. So are whole foods. The closer food is to its natural state, the better.
- Ditch the processed stuff. If it comes in a packet and has a paragraph of unpronounceable ingredients, your body will not appreciate it.
- Cut the sugar. Sugar is like that drunk guest at a party who ends up wrecking the place. Tastes great, but the damage adds up fast.
If you’re carrying extra body fat, it usually comes down to this: you’re eating too much, eating too calorie-dense, or both. Exercise helps, but fat loss is about what you eat, more than the gym.
TRAINING – Move Smarter, Not Just More
- You can’t spot reduce fat. Doing tons of abs exercises won’t melt belly fat. Fat loss happens all over the body, not just in your “trouble spot.”
- Train movements, not just muscles. Bodybuilding isolates muscles—great if you want muscles bigger than your brain. But for most of us, it’s better to train in ways that mimic real-life movement. Think exercises that use multiple joints and muscles while standing. You’ll get more done, in less time, with better results.
THE CORE OF CORE TRAINING
- A strong core isn’t about six-pack abs. Your core includes all the muscles around your torso—front, back, and sides. Good core training stabilizes your spine and protects it.
- Safer, smarter core exercises. Planks, side planks, and back bridges do the job well—and safely.
- Avoid these old-school moves. Sit-ups, crunches, and leg raises may look impressive, but they can do a number on your spine—especially your lumbar discs. And whatever you do, skip the Russian twists totally unless you want your back to file a life-long complaint!
FOUR MUST-DO EXERCISES
These four are simple, powerful, and hit all the major muscle groups:
- Standing chest press (or classic push-ups) – for pushing strength
- Standing or seated back row – for pulling power
- Seated pulldown – great for upper back and posture
- Full squats – king of leg exercises and brilliant for joint mobility
MOBILITY MATTERS
If your joints move well, you move well. Prioritise mobility in your shoulders, hips, knees, and ankles. It’s the difference between gliding through life—or hobbling through it.
POSTURE – It’s a Habit, not a Workout
Let’s clear up a big myth: good posture isn’t about being strong—it’s about being aware. You don’t get better posture by hammering away at your back muscles, then slouching the rest of the day. That’s like brushing your teeth and then eating a bag of lollies.
It’s not about the hardware (muscles), it’s about the software (your awareness). You need to check in with your posture all day, every day. It’s a habit, not a one-off fix.
Quick tips:
- When standing, imagine being pulled up from the crown of your head—like a puppet on a string. But keep your chin level—no need to impersonate a meerkat.
- Ignore your mum’s advice about pulling your shoulders back. While well-intentioned, pulling your shoulders back just tires out your back muscles and throws things out of balance.
- Instead, relax your shoulders and let them settle naturally. That’s the position where your body’s happiest—and least stressed.
Final Thought
After five decades in the game, here’s the takeaway: fitness doesn’t need to be complicated, but it does need to be informed. Move with purpose, eat with awareness, and train with care.
And remember—your body is the only place you have to live. Much wiser to make it a comfortable one!
