Luke Selway Corporate Online Strength Coach

To improve capacity in an area, that area must be challenged with more than it has recently been exposed to.

Now, I am not talking about training right after an acute injury, but when someone has a long-standing “bad back” or “my knees wouldn’t like that”. Those things will never change if those areas are not trained.

So unless you have bone-on-bone irreversible damage (which most people don’t), then you are doing yourself a disservice by avoiding using that part of your body.

Hot take.
I think the medical industry can be overly conservative on this. The foundational principle is “Do no harm”. So, people are often advised to avoid anything that might have the slightest chance of injuring them. These people then decondition to the point where some random daily activity is too much for them and they get injured hanging the washing or something.

So yes, the medical professional did not prescribe them a training plan that injured them, but they sent them down the path where basically anything was injurious.

When you are trying to rehab and recover fully, you need to challenge the area that was previously injured, and this does INCREASE the short-term chance of you injuring yourself in training compared with doing nothing. But if you never train, if you never take that risk, you will end up unable to do anything anyway. And chances are, even if you do push a little too hard or fast and aggravate the area or have a small re-injury, it will be nothing catastrophic. You can simply, manage it and then move past it.

Change requires change, and long-term rest is not the solution to a full recovery and beyond. Long-term rest only aims down, maybe slowly, but down.

If you were on the fence, don’t be 😂. With 6 weeks of coaching and lifetime access to all the recorded material, there really is no reason not to make the most of this!

The Deadlift Challenge is starting VERY SOON!

This will be your best chance this year to supercharge your deadlift!

If you have any questions just DM either of us 🙌

You may think that strength training is just for those who want to grunt and throw some weight around and get huge.

Realistically going from deadlifting 200kg to 300kg doesn’t really change your life much.

But going from doing nothing and worrying that you might hurt yourself picking your kid up to being able to confidently pick your own body weight up makes a massive difference!

Don’t settle for a subpar existence limited by your physical ability!
Train for the life you want 💪

Want to PB your deadlift and make some cash!!

We have decided to sweeten the deal for you with some leafy greens, so if you were on the fence, here is your sign to go for it!

These prizes will be based on things like:
- Did you do all the sessions in your program?
- Did you upload at least one video for technique review each week?
- Did you go through the tutorials?

The reason that we are using these as a measure of success is that these are the processes that are actually going to get you results!

Sign-up via the link in our bios. If you have any questions or hesitations just DM either of us and we will be happy to clarify anything!

All prizes are in NZD (equivalent amounts can be awarded in your currency). Ts&Cs will be emailed to you before the challenge starts

Sign-ups are now open for Kuini’s 6-Week Deadlift challenge.🥳🎉

The first 5 people who sign-up will get $10 off. Use the code FIRST5!😮

The sign-up link is in our bio’s so get in quick if you want the discount!

Pricing is on the website so just follow the link.

If you have any questions, feel free to DM either of us!🤝

See you there!!!

I’ve created a Strength Training Check-list to help you ensure that your training is effective and producing the results you want…

It’s simple and it works and yet most people still neglect at least one of these things…

This is the framework that I use when assessing my clients and my own progress.

If you want it’s free so comment below or message me the word “Freebie” and I’ll send it over soon.

We are pulling out all the stops with this one to bring you the best experience to make serious progress with your deadlift!

Making Progress with your deadlift requires a few things:

Efficient and safe technique
Appropriate programming to manage loads and intensities
Encouragement to keep you going when the going gets tough

With expert instruction and feedback, intelligent, dynamic programs and a community of like-minded athletes (yes if you are training your deadlift, you are now an athlete in our eyes) striving towards the same goal you will be fully equipped to reach beyond your limits.

On Friday we will announce the final pricing as well as how to sign-up and lock in your spot so keep any eye out on our posts and stories!
In the meantime, if you have questions or want to get your name on the list then comment below or DM either account “DEADLIFT”

Luke here!
We are very excited to announce this opportunity to join Kuini as she prepares to the New Zealand Strongman/Strongwoman National Champs!

After working together to help her win her category at the Tran Tasman Champs earlier this year (which came with a huge deadlift PB), we wanted to share the experience with you to help you progress your own deadlift as Kuini prepares again for another big deadlift competition 💪

This will be co-coached my Kuini and myself to bring you a stella experience!

Sign-ups are officially open next Monday but if you have any questions before then or want to get your name on the list early then feel free to DM either:
kwan

More details on will be released this week so keep an eye 👁️ on both of our accounts 🙌

Too often I hear of people giving up sports or hobbies, or passing the opportunity to try something new because of a physical or health limitation. And more often than not these limitation are things that can be overcome!

Dont let life get the better of you, get strong instead and make the most of the opportunities you have 🙌

In stats we talk about “area under the curve”📈.
Basically that consistent effort regularly accumulates a larger number of “units” much faster than isolated spikes of effort.

You see this in other areas of your like as well. 15mins of Duolingo most days a weeks is better than 1hr 1 day a week. And this is particularly important for exercise and health because our bodies need it regularly stimulation in order to trigger physiological adaptation.

Set out to stick to training and nutrition choices that you can make work, most days, most weeks, most months.

I am in the midst of writing a long over due blog post (it won’t be the next one to come out, but the one after). The idea of the blog post was to document all the major non-performance or non-physique related benefits of strength training (which is what people usually think about).
The reason that it has taken so much longer than expected is that there are just SO MANY benefits to strength training!
Without giving too many spoilers, basically all of the parts of your body that move benefits, blood markers improve, risk of injury decreases, quality of life increases.

If there ever was a fountain of youth, picking up heavy things and putting them down again is it!
I think so many people don’t get involved in strength training because either they see it as unnecessary or they just dont identify with it as if its just for the gym bros and athletes.
This is ironic because it is everyday people who will see the most benefit from just adding even 1-2hrs of strength training a week!

If you have either reaped the rewards of strength training yourself or would like to see what it has to offer then follow along!

FYI if you want to receive updates on when each blog post is posted then sign up to my newsletter linked in my bio.

Theses are legitimate circumstances either from my own clients or that I have heard off. 😦

Injuries often occur when doing something you are un/under prepared for or unfamiliar with. Other times you just end up in a weird position while lifting something or even sneezing. 😕

If you don’t do any training then even “everyday” tasks or actions can be something that you are unfamiliar or unprepared for.

Training is all about exposing yourself to greater and greater physical demands in a controlled environment and with a controlled increase in the loads.

This will increase your capacity far above the demands of everyday lift.

Not be fragile, training hard, train consistently. 💪

If you are within a “healthy” weight range, not too high or low that you are experiencing major health problems, I think that weight-loss should be a matter of autonomy.🙌

Now just like I don’t think you should be pressured into changing your physique, I have also talked to many people that feel like weight-loss is NO LONGER AN OPTION for them because of their previous experiences.😃

📆From 2018 to 2020 my aim was to get involved in powerlifting and to try and put on a decent amount of muscle to help with that.

I went from 80kg in the beginning of 2018 to 104 kg by the beginning of 2020. (unfortunately it was not all muscle

)

📆At that time in 2020 I was about the strongest that I have ever been but as covid lockdowns dragged on being able to go for a walk or run without losing my breath became more of a priority.

📆So from the end of 2020 into early 2021 I cut back down to about 92kgs over a few months.

In both of these situations, I chose to make dietary changes to get me to a specific weight. And I was just as happy at both weights.😳

I want you to have the tools and support to be able to take the reigns on our own physique.

If you would like that as well then message me KICKSTARTER and I will send you everything you need to get started.

If you still have any questions or thought “but what about this…?” then let me know in the comments below and I will help you figure out the best solution.👇

Eating on the go can feel super tricky to navigate when you are trying to manage your diet.💪

Above I shared the main things that you need to consider to help pick the best option that you have when you are out and about.🤔

Often simple heuristics or “rules of thumb” can take the stress out of making decisions and make managing your diet more enjoyable.🤩

Terminology can be confusing when it comes to fitness especially when, quite frankly, many people have no idea what they are talking about or are promoting some obscure method just to stand out from the crowd.🤔

If you want no-fluff advice on what your next steps should be shoot me a message and I will help you get the most out of your time and efforts!💪

You have planned your meals, found the right portion sizes needed for you to lose weight at a consistent and sustainable rate and everything is going to plan 🙌

Then suddenly, your weight on the scale stalls or even ticks up. But you haven’t changed anything? And it's only been a few weeks since you had this all figured out!

This can be super frustrating and confusing and sometimes lead to making rash changes to your diet or abandoning it completely.

Just like we have fluctuations in our weight throughout the day and between days (if you didn't know that, check out my nutrition guide linked in my bio), women also have longer monthly fluctuations driven by their menstrual cycle.

The main reason for this is probably because of the changes in how much water your body chooses to hold onto during different phases.

The best thing you can do is either look at monthly/cycle averages or compare each week of your menstrual cycle to the corresponding week of the previous cycle (cycle 1, week 1 average vs cycle 2 week 1 average)

This is where having consistent data on yourself can help you to see through the noise and make informed decisions 👌

Want help taking the guesswork out of it? Message me “EASY PEASY” and I will help you figure out the next steps that you need to take.

📚🔥 Learn how to optimize your carb intake to best support your training 🚀💯

Comment below your thoughts and tag a friend who's thinks that carbs are enemies! 👇✨

If you would like to learn more about how to incorporate and organise your training then DM me and I am happy to answer any questions you have!

There are two ways to reach your strength and weight-loss goals this year.👇

🧐Option A. You can do all your own research, drudge thought the ins and outs of what you need to know. Try to figure out what works and what doesn't. Beat yourself over the head trying to stick to the plan you come up without any accountability or support all while wondering if you are even doing the right thing.

OR

🤩Option B. You can get the accountability, support and tools you need and have a road map laid out in front of you so you know exactly what you need to be working on and when you need to be doing it. All while avoiding dead ends and wasted time and money because you got the help that you needed from some one who has walked this path with hundreds of other people.

Don’t waste another year wishing you were closer to the body and lifestyle that you want. I still have 4 more spaces available for this intake of my Unstoppable in 90-Days program.🔥

So if you want to see yourself become the strongest that you have ever been and lose 5-10kg in the next 90 days then message me UNSTOPPABLE and I will let you know what the next steps are that you need to take.📲

The middle of the year is only three months away and these months will pass regardless of how you spend them.⁣😳

So you can either kick off the second half of 2024

❌wasting countless hours trying to figure out your own training program…⁣

❌needlesly restricting yourself to the current diet fad without pay-off…⁣

❌telling yourself that it is all downhill from here and you will never be as physically capable as you once were…⁣

OR⁣

✅You can get stronger than you have ever been⁣

✅You can still have the foods you love while eating in line with your goals⁣

✅You can look 5-10kg leaner and be proud of the body you have made

The choice is yours.⁣

If you would prefer the latter, and want to be one of the 7 people who make 2024 count without having to spend more than 2hrs a week working out or giving up the foods you love … ⁣🤩

DM me “UNSTOPPABLE” and we’ll chat and see how I can help!📲

Do you ever feel like everyone in the fitness industry is just trying to tell you what to do?😟

Lose weight! eat this! dont do that! You must do this!🥴

I think that weight-loss or weight-gain should be a whole lot less about what you SHOULD do and more about what you WANT to do.🙋

If you are within a “healthy” weight range, not too high or low that you are experiencing major health problems, I think that weight-loss should be a matter of autonomy.🙌

Now just like I don’t think you should be pressured into changing your physique, I have also talked to many people that feel like weight-loss is NO LONGER AN OPTION for them because of their previous experiences.😃

Just like you can choose the haircut you get or the clothes that you wear I think that you should have the tools and know-how to be able to increase or decrease your weight as you please.

Some context for these photos:

📆From 2018 to 2020 my aim was to get involved in powerlifting and to try and put on a decent amount of muscle to help with that (apparently it wast all muscle).

I went from 80kg in the beginning of 2018 to 104 kg by the beginning of 2020.

📆At that time in 2020 I was about the strongest that I have ever been but as covid lockdowns dragged on being able to go for a walk or run without losing my breath became more of a priority.

📆So from the end of 2020 into early 2021 I cut back down to about 92kgs over a few months.

In both of these photos I chose to make dietary changes to get me to a specific weight. And I was just as happy (not that I look happy in any of the photos but I promise I was) at both weights.😳

And just like with clothes and hair your, preferences or priorities may change depending on different stages of your life (although that moustache I had should be down right illegal)💪

In 2024 I want you to have the tools and support to be able to take the reigns on our own physique and next week I will be announcing a new opportunity for you to do so!🤩

So if you want make changes this year keep on eye on my coming posts!👋

Ever wanted to get stronger and get in shape but you just aren’t sure where to start?🙌
Should I use machines or are dumbbells the way to go?🤔
Will what I am doing get me stronger or will it get me hurt? Or am I just wasting my time?
When I was in my teens I bought my first set of adjustable dumbbells (a signature Shane Cameron set on discount because he had just lost his fight to David Tua - for any of you New Zealand boxing fans)😳
I had NO IDEA what I was doing but I was very keen to get doing whatever was needed to get stronger.💪
Fast forward through to the end of high school and I had picked up things here and there from friends, and family and through playing sports but my idea of a “training program” primarily consisted of doing copious amounts of pull-ups and bench press most days of the week - I was pretty okay at bench press I well say that.🙋
After school, I popped myself through an exercise science degree.
Although I could calculate the internal forces of your knee, conduct a cardiograph and read an MRI, I still wasn't 100% sure what and or how much of what one should do if they want to improve their health and performance by getting stronger.🙌
And so as I started my coaching career, thus began the deep dive into what makes us strong that has occupied 1000s of hrs of my life over the last 5+ years.👉
Throughout this time I have done further post-graduate education, learnt from coaches and mentors, read 1000s of pages of research, competed in powerlifting, coached powerlifting and worked with 100s of individuals.
Continue in comments ⬇️⬇️⬇️

Ever wanted to get stronger and get in shape but you just aren’t sure where to start?🙌

Should I use machines or are dumbbells the way to go?🤔
Will what I am doing get me stronger or will it get me hurt? Or am I just wasting my time?

When I was in my teens I bought my first set of adjustable dumbbells (a signature Shane Cameron set on discount because he had just lost his fight to David Tua - for any of you New Zealand boxing fans)😳

I had NO IDEA what I was doing but I was very keen to get doing whatever was needed to get stronger.💪

Fast forward through to the end of high school and I had picked up things here and there from friends, and family and through playing sports but my idea of a “training program” primarily consisted of doing copious amounts of pull-ups and bench press most days of the week - I was pretty okay at bench press I well say that.🙋

After school, I popped myself through an exercise science degree.
Although I could calculate the internal forces of your knee, conduct a cardiograph and read an MRI, I still wasn't 100% sure what and or how much of what one should do if they want to improve their health and performance by getting stronger.🙌

And so as I started my coaching career, thus began the deep dive into what makes us strong that has occupied 1000s of hrs of my life over the last 5+ years.👉

Throughout this time I have done further post-graduate education, learnt from coaches and mentors, read 1000s of pages of research, competed in powerlifting, coached powerlifting and worked with 100s of individuals.

Continue in comments ⬇️⬇️⬇️

Don't know where to start and feel like you don't have enough time each week to invest in training to make it worth while?🙄

If you are not currently training, adding even 1 or 2, 30-45 minute training session per week can have a huge impact!🤩

If you are already there and want to do more then knowing how to best organise your training will help you to make the most of the time that you are investing.💪

If you would like to learn more about how to incorporate and organise your training then DM me and I am happy to answer any questions you have!📲🙋

If you resonate with Peter's situation and would like to experience the same success he has had then DM me MYSTORY and I will send you some free resources.🤩

Peter is a long-time client of mine, having worked with me at 2 gyms in person and now for over 2 years through my online coaching.💪

He has lifted weights in the gym twice a week along side some other training and has continued to get stronger year after year!🙋

His call is one I look forward to each week, and it has been my pleasure to aid him in his journey to better health and greater strength!

📢 Remember, the journey to a stronger, healthier you begins with a single step.

Comment below your thoughts! 👇✨
📲Check out the FREE NUTRITION EBOOK linked in my bio 🔗

I am currently building a program for busy corporate men and women who want to get stronger and lose 5-10kg, and could use your help!🏋🙋
I am trying to dig further into how best I can help them so I can make a program that is top-notch.

I created a 3 min survey that will give me insight on what their health journey has been like, so I can make the best program possible and I will send a free coffee to them for filling it out.☕

If this is YOU please comment FREE COFFEE below and I will send you the survey.⬇️⬇️

If you know anyone who you think would be a great fit for this survey please share this post with them!😎

Lena and I have been working together for several months now and it is fantastic to see the progress that she has made physically (managed a 145kg deadlift with 150 to fall soon!) and in her approach and mindset towards her training and her health.🤩🏋️‍♀️

🍎🍔 Want to understand the basics of calories and how to manage them to your advantage? Look no further!🌟

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Ready to take charge of your nutrition journey? There is a lot of information out there but I can help you focus on what matters!

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💥 Tap the link in my bio for Free Training Tracker and Nutrition Manual Combo Pack 📲🔗

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Double-tap if you're excited to learn more, and share with a friend who needs to see this!

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Want free coffee? ☕

Comment FREE COFFEE below 👇 and I will send you the survey and a free $5 coffee voucher.🤩

I truely want this to be the best coaching experience and the only way to do that is to continue to get as much feedback as possible.🙋

You can be a part of that and get free coffee for you troubles🤩☕

training

Ben is one of the most positive individual I have had the pleasure of working with, even at the end of a long day (which most of his are).
His mobility/flexibility was a huge limiting factor initially for his training and for just moving around in everyday life.
He made huge improvements with this and had a blast while doing it!

If you want to be able to look back in 3 months and say the same for your fitness journey then inquire via the link 🔗 in my bio.