Lauren Simpson Fitness Model Workshop

Are you interested in learning how to build the body of your dreams?

In this one day seminar, internationally renowned WBFF Pro Lauren Simpson will be teaching her top secrets in Melbourne, Sydney and the Gold Coast for building the body of your dreams from someone whom has done it before, having come from being severely underweight and unhealthy to one of the worlds leading fitness models!

Lauren underwent this amazing transformation on herself over the course of year, in this workshop you will learn how!

Lauren underwent this amazing transformation on herself over the course of year, in this workshop you will learn how!

In this seminar, Lauren will be joined by her coach, internationally renowned educator and Clean Health Fitness Institute founder Daine McDonald for a full day of information around lifestyle, nutrition and training.

The information taught will be designed for those interested in competing or already competing in bikini and fitness model, but also overall female body composition transformations for those who don’t want to step up on stage. You do not need to be a fitness professional to attend this, it is designed for anyone who is seriously interested in creating their own dreams physique or helping train others to do the same!

What you will learn:

  • You will learn some simple body composition and lab tests you can run to assess whether you are ready to get up on stage and if so, how long it will take you (12, 24, 48 weeks etc.)
  • You will learn how to pick the best possible nutritional systems to maximize your progression, we cover all the relevant genres such as low carb, high carb, carb cycling, keto, isocaloric, IIFYM, carb backloading and much more!
  • You will learn how to set up the right diet and training methods for your own unique somatic type, current condition and long term goals
  • You will learn how to execute the primary exercises required for bikini and fitness model athletes correctly to maximize tension in the working muscles. Through these practical sessions, you will feel your muscles like never before, allowing you to take it away and apply it with yourself or clients
  • You will learn how to mentally prepare to get up on stage when it comes to your training and nutrition and what you can do outside the gym to improve your performance when you get there
  • You will learn how to choose the right category and federation to ensure you improve your chance for success, along with getting a complete breakdown of everything you must do when not in the gym in the lead up to getting up on stage or peaking for a photo shoot event


You will walk away from this seminar with a system you can use to help get yourself up on stage or your clients in as short time possible in as healthy way as possible!

To register for this workshop in your local area, please click one of the links below:

  1. Melbourne 27th May, 2017 @ Queen of Lean, Kensignton
  2. Sydney 17th June, 2017 @ Clean Health Fitness Institute, Chatswood
  3. Gold Coast 22nd July @ Physique Performance Centre, Burleigh Heads

For more information CONTACT our team today or call us on 02 9882 2778!

Business Tips 101: Are You A Personal Trainer Or A Health Coach?

By Daine McDonald / Founder, Clean Health Fitness Institute

One of the most common questions I get asked from personal trainers, gym owners and people within the fitness industry is where do I see personal training five years from now. It is a good question and one that if you want to stay ahead of the times and achieve business success you should already be asking yourself too!

Now if someone had said to me in 2006 that by 2016 I had educated 1000’s of personal trainers in over a dozen countries globally I would have thought they were joking. Back in 2006 the only people in the fitness industry whom were doing such things were Charles Poliquin and Paul Chek, both of whom pioneered the concept of the performance coach or specialist personal trainer. Fast forward 10 years later and this area of development within the fitness industry has exploded… Personal trainers around the world are reinvesting large sums of money into becoming better at their craft.

That combined with a global movement within the greater population towards their health and fitness has resulted in a paradigm shift in the fitness industry where we have personal trainers pushing their knowledge base across areas that 10 and definitely 15 years ago were not even part of the scope of practice or skills required to be a stand out personal trainer. We now have personal trainers educating themselves in manual therapies, nutrition, functional medicine, athletic performance, life coaching and much more, which has at the top of the industry resulted in a new job title. The industry elite are no longer personal trainers, they are Health Coaches.

Coaching a group of students with my good friend and industry colleague Sebastian Oreb in 2014...

Coaching a group of students with my good friend and industry colleague Sebastian Oreb in 2014…

I saw this as far back as 2008, when I founded the Clean Health Fitness Institute which today is widely regarded as Australia’s leading RTO and Certificate 3 & 4 in Fitness provider for people wanting to become personal trainers, or those within the fitness industry who wish to continue their ongoing education through our Performance PT Coach and Performance Nutrition Coach certification programs.

So what exactly is a health coach? Well firstly you need to look at what the word health actually encompasses. In my opinion health is a broad term that can include but is not limited to the following:

  • Physical fitness and internal health (Lifestyle and nutrition)
  • Physical strength and longevity in life (Strength training etc)
  • Mental fitness (Mental performance and ability to deal with stress)

Currently, through the Clean Health Fitness Institute is in the process of developing a diploma in health coaching which will be fully recognised through the Australian Qualifications & Standards Authority (ASQA) and is designed to teach people all areas of health and fitness so that a truly life lasting and positive change can be created through the clients that this new breed of fitness professional comes in contact with. Check out the video below which gives a break down on how the Clean Health Fitness Institute can help develop you as a health coach!

Now why is this important? Simply put, in my opinion the days of counting reps are over, in such a competitive market place the general consumer wants more than a boot camp instructor to help them along their health and fitness journey. People are willing to invest large amounts of capital which has lead to the rise of the boutique fitness business by those within the industry whom are already much more than just a personal trainer. In Australia many of these are my colleagues that I have worked with or mentored or either studied with over the years. These include and are not limited to people such as:

  1. Marty Williams & Kelly Martinovich from the Shredded Strength Institute in Perth
  2. Kristy & Adam Glossop from Tuff Team in Perth
  3. Corey Baldock from the Apex Performance Institute in Tasmania
  4. David O’Brien from 5EW in Melbourne
  5. Dane Hutchinson from the Physique Performance Centre on the Gold Coast
  6. Amanda Brown from The Queen of Lean in Melbourne
  7. Daymon Hayhow from Recomp HQ in Melbourne
  8. Sebastian Oreb from Base Gym in Sydney

So in summary if you a personal trainer wanting to take your career and business to new heights in the coming years reinvest back into yourself and learn more than just about training your clients, those that do will separate themselves from the pack, those that don’t will in my opinion over time die a slow and mediocre death!

Yours in success,

Editors note: For more information on our fitness business intensive program, CONTACT US today to find out more so that we can help take your fitness business to the next level!

Fitness Business Rules Of Time Management For Founders & Managers

By Daine McDonald / Founder, Clean Health Fitness Institute

As a founder, CEO or manager, you are going to have a lot of work and responsibility on your plate depending on what stage of your business you are in. I remember back in 2011 I brought on my first full time employee and the feeling I had of being able to delegate some of the boring tasks that as a founder you are responsible for.

Fast forward three years later and I had a team of over 35 staff and I was completed removed from that particular business in regards to day-to-day operations. So I can relate to either end of the spectrum, which has allowed me to create a set of 3 key rules, which if you follow will improve your effectiveness as a leader within your organization.

Rule 1: Focus on one thing at a time

In this article on my personal wesbite blog, I talk about mastering the art of productivity for peak business performance. As a founder or CEO this is crucial, as doing so will allow you to focus in on one thing at a time. This concept was not new to be but something I grasped with greater importance after attending one of Tony Robbins seminars recently, where he stressed the importance of getting into a tunnel vision like state and focusing all of your energy into the task at hand.

When in this state it is far easier to accomplish anything you put your mind to, which as a founder or CEO is crucial as the long-term success of the business relies on your direction for the company.

An example of how this might play out in day-to-day operations could be if you had assigned two hours in your diary for administration work, but then all of the sudden you started creating content or having an impromptu meeting with a staff member.

Now even though you might have felt as though you were more productive having completed a variety of tasks, the reality is the chopping and changing between in the above example three different things will undoubtedly lead to those tasks being completed competently, rather than outstanding. As a founder or a CEO you want to be outstanding at everything you do, remember you are a role model for your team and somebody whom leads by example. Do you employ people to be competent at their job or outstanding? I think you know the answer already!

My advice when it comes to completing tasks it to do them methodically and through an order of priority related to their maximum benefit for the business. So an example of how your diary might look for a day is the following:

  • 5:30am: Wake up and consume pre-workout shake
  • 6:30am: Gym session
  • 7:30am: Shower and drive to office
  • 8:00am: Breakfast meeting with senior manager
  • 9:00am: Accounts related administration tasks
  • 10:00am: Article creation around XYZ
  • 11:00am: General administrative tasks
  • 12:00pm: Lunch meeting available
  • 1:30pm: Business growth revision and strategy
  • 3:30pm: Eat
  • 4:00pm: General administrative tasks
  • 5:00pm: End of day wrap up
  • 6:00pm: Finished for the day

We have segmented stationary tasks such as admin into blocks then basing our meals where possible around meetings with senior staff or potential business connections etc. to break up the day but to also give us a longer amount of time to concentrate on tasks that require our full attention and focus without being disturbed.

Segmentation and a longer duration will allow you to focus all of your energy into the task at hand and do an outstanding – not average – job of it!

These days I spend the majority of time focusing on what I am good at, which is presenting and educating rather than day to day operations...

These days I spend the majority of time focusing on what I am passionate about, which is presenting and educating rather than day to day operations…

  1. There are people better than you at certain things

Now many of you un-evolved founders out there are probably reading this thinking ‘Is he serious, I am without a doubt the best at everything!’, the reality is even the most successful business people in the world are not masters of everything.

At best you can hope to be a master of perhaps 2-3 things, which as a founder or CEO you should be focusing on as per point 1. The problem is many people in this position fail to delegate due to the belief that seeing as they created the business, nobody knows it as good as them. The reality is even though you built the business; it doesn’t mean you are the best person to take it to the next level in term of day-to-day operations, which is a lesson I have learned personally.

That small team that you started the company off with and built up when there was 1, 2, 5, 10 and so on staff members within a few years in many cases no longer even exists in your company as it evolves. Founding a company and scaling it takes a very special type of person, most people are not wired to build something from scratch and then pour their heart and soul into evolving nothing into something.

However I found that for every successful founder/CEO there is an unsuccessful founder/CEO, meaning that the CEO hat and the founder hat can contain two very different skill sets depending on the nature of the business.

This is why as you scale your business you need to make a concerted effort into recruiting the right staff that is able to compliment your skill set. The key areas any businesses needs are the following:

  1. Leadership… So are you the captain that steers the ship and provides the ideas, vision and landscape of which the company travels? Are you able to problem solve and create systems out of nowhere to help refine your business? From experience most founders are experts here.
  2. Management… Do you micro-manage or undervalue staff performance due to a perceived notion that you can do it better due to the fact you can create something from nothing? This is an inherent flaw in many founders I have been around whom can find it hard to compliment and grow their team. After all, you are able to juggle multiple balls and do anything whilst still sleeping three hours per night! The reality is founders generally are quite manic where as the average person is not, hence why it can be better to employ an operations or general manger to manage the actual day to day operations and people in your business. A good example of a founder who motivates and educates his team rather than managing them per say is Virgin Group founder Richard Branson, he has the vision and the creative brain but leaves the operations and people management to somebody else.
  3. Sales… Most founders are excellent in sales, as they are selling a service or product that they created. However depending on the industry it can actually be of detriment if the founder is selling, especially if the business is based around that person as an identity. An example of this would be Tony Robbins whose brand is he, however he doesn’t sell himself his sales team does that for him.
  4. Marketing… This can be an area that is hit or miss with most founders; I have found some founders whom are horrible in this area whereas some are superb. The reality is you need to be able to step back and identify if you are good here and if not delegate, remember just because you can sell a product doesn’t mean you know how to best market or advertise it, especially in today’s age with social media marketing taking over from print media and even Google in many industries.
  5. Administration… Like marketing this area is also hit and miss with founders and whilst it is essential for anybody in a senior management position to have good administration skills the reality is a founder doesn’t necessarily need to be strong here, whereas as a CEO must. Regardless administration is an area that should be delegated, have somebody handle your emails and only respond to the important ones. Your job here is to grow and scale the business, not send out invoices and book in sales appointments!
This photo sums up the un-evolved founder...

This photo sums up the un-evolved founder…

  1. Create your own job description and performance metrics

Having founded many company’s and creating numerous job descriptions and KPI structures for different roles I recall having one of my junior staff whom had nothing much to do with me a year ago ask me during a coffee catch up what I did with my time and it dawned on me… What exactly do I do? As a founder or CEO we don’t often ask ourselves this question, at least not in the detail we have done for staff we have brought on. If you look at a company hierarchical structure, it can over time go from being number 1 to number 2 as seen below…

  1. Founder/CEO>General Manager>Assistant Manager>Admin Manager etc.
  2. Founder>CEO>General Manager>Assistant Manager>Admin Manager etc.

Meaning that over time the founder and the CEO separate into two separate people as the business grows. Now for most people who start a business this is the long-term vision, where you employ a CEO to manage your business for you. However to do that if you were to step away from the business as a founder and hand over the reigns to a CEO, what would they do?

Hence why creating separate documents for both positions is crucial, some of my businesses I am both roles and in others I am just a founder so the way I operate and interact with people in those company’s greatly differs as does my responsibility. So making sure you understand this clear distinction and plan for it’s eventuality is not only beneficial to your business as a whole as it grows, but it also allows you to hold yourself more accountable when you are doing both roles.

In summary remember that although we live in a business world where value is put on money in versus money out, the reality is we tend to spend too much time pushing our business to improve our bottom line, when the focus needs to actually be turned to the time we spend doing it and how we can better optimize this most important of all processes!

Yours in success,


Editors note: For more information on our fitness business intensive program, CONTACT US today to find out more so that we can help take your fitness business to the next level!

Business Tips 101: Remove Your Limiting Beliefs

By Daine McDonald / Founder, Clean Health Fitness Institute

Last year, I did an education tour in Asia where I lectured to over 80 personal trainers and fitness enthusiasts in Kuala Lumpur and Singapore. In both cities one of questions I was asked was how to set yourself apart from the pack in business and attract the right clientele for your service.

In particular for personal trainers and fitness business owners, one of the biggest fears is losing clients due to being to strict with their rules and regulations for their clients, both from a length of term standpoint but also with their day to day nutrition and training guidance.

Group shot from a recent class I taught in Kuala Lumpur, Malaysia...

Group shot from a recent class I taught in Kuala Lumpur, Malaysia…

In one of the cities I had a student adamant that if they were to try and impose certain dietary or training recommendations with their clientele they would lose business. Now whilst certain recommendations might realistically be outside the realm of many people for many they are not.

Case in point, a few years ago one of my former personal trainers was coaching one of Australia’s largest banks CEO. Now this trainer had this client following nutritional guidelines i.e; not specific, just recommendations due to the fact he felt with that clients job he would not be able to adhere to the plan.

After a few years with the company this trainer moved on so I passed the client on to another one of our personal trainers, who proceeded to put this very same client on a calorie and macro specific plan and in fact that very same extremely busy client actually preferred it, both mentally but also physically with the results that he saw.

So what was the difference? Well the first personal trainer believed that due to the fact that his client was a corporate executive in control of a multi billion dollar business that he would not be able to fit such a detailed approach into this schedule. The second personal trainer however did not believe in vague, for him to provide true value to the client he needed the client to adhere to his belief system which was to provide an extremely high level of detail to ensure the client got results.

Not following through on what you believe to be true as a personal trainer is not only going to sell your clients short but also yourself, as your client results will not only limit their progression long term but ultimately potentially hurt your client retention and business reputation. I am big believer in like attracts like, so what you or your company puts out there you will attract back, both in terms of clients and the team you build around you.

The most successful business people never compromise on what their vision or beliefs when it comes to the service or product they provide and as a personal trainer wanting to build a successful business your mindset should be no different!

Yours in success,


Editors note: For more information on our fitness business intensive program, CONTACT US today to find out more so that we can help take your fitness business to the next level!

Top 3 Things I Learned from Jeff Myth

By Sarah Bartlett, Senior Coach, Clean Health Fitness Institute

At the Clean Health Fitness Institute, we are blessed with endless support and growth opportunity. One such opportunity is our weekly development sessions. In these sessions, we cover a wide range of topics involved taught primarily by our company founder Daine McDonald, as well as other leading coaches, athletes and professionals in the health and fitness industry.

A few weeks ago, Jeff Myth, IFBB Pro Bodybuilder and former Mr. NSW (2011,2013), Mr. Australasia (2012) and part-time presenter for the Clean Health Fitness Institute, stopped by to take us through correct execution of movements of the upper body. In this development session, I took away three key points that I have been using on myself and with clients since that as personal trainers and coaches, it is important to know!

  1. A Proper Set-Up is Paramount for Results

If you have a good set up, you will have a good set…

The set-up is the most important part of any exercise. It determines your joint alignment, muscle fibre recruitment and therefore range of motion. A correct set up will ensure the target muscle is activated and recruited to the fullest of its’ ability, whereas a lacking or incorrect set up, will mask any structural imbalances, compensate for weaknesses and compound incorrect movement patterns.

Being a thorough coach means teaching your clients how to safely and correctly pick up their weights, move into position and put away their weights – the set up is not only in the exercise. Most injuries occur when people are putting the weights away. Whilst it is nice to get your weights from the rack and into position for your client, this does not help them when you are not there for an actual session!

Here Jeff can be seen coaching one of the students during our recent CHFI Performance PT Certification...

Here Jeff can be seen coaching one of the students during our recent CHFI Performance PT Certification…

  1. Every Client is Different So Treat Them Accordingly

In each exercise set up, the personal trainer should be able to use the clients own unique biomechanics to determine optimal foot, hand and body placement and stance.

Symmetry matters and in fact… millimeters matter. The difference between a good personal trainer and a phenomenal personal trainer literally comes down to the 1% variables with your clients.

A modification of technique execution by a few mere millimeters, which most personal trainers will let slide, or worse not notice, can be the difference between your client simply going through the motions, or creating new neural connections, correcting movement patterns and firing the correct target muscles. Do not be lazy with your clients, be meticulous!

There is no hard and fast rule for determining the ideal way to perform any exercise, and a smart personal trainer will modify the technique, range of motion, or exercise prescription to suit the clients body. There is no standard rule, as there is no standard client!

Your clients own postural alignment will determine their optimal stance and set up. An example might be the following…  What angle should the bench be at during on the Incline Dumbbell Press for somebody wanting to develop their upper pecs, 30° or 45°?

Well, for someone with more rounded, bigger shoulders, or bigger traps and not necessarily well-developed pecs, they will need a smaller incline, to properly activate the target muscle, or their more dominant shoulders will take over. Over time, as their pectoral development catches up, the incline can be increased to further challenge your athlete.

That is just an example of how you can use these principles to help properly prescribe exercises based on your client’s goal.

  1. Learn How to Develop Appropriate Mind-Muscle Connection

The mind muscle connection is crucial to muscle fiber activation and hypertrophy.

By educating your clients about what muscles they are working and how to feel them working, for example teaching your clients to “Feel the stretch, push through the stretch”, you will encourage your client’s body to activate new motor neurons and gain new range and strengthen the mind muscle connection. If you can teach your client’s how to feel the muscle activate, you are teaching them how to train for life!

For some individuals, this connection is difficult. For example, when you are working with beginner clientele that we often come up against as personal trainers working in commercial gyms.

If they have limited muscle development or mind-muscle connection and cannot feel it in the target muscle, you will need to adapt the exercise until they do – use slow to moderate tempo, i.e. no more than 4-5 seconds otherwise synergists will take over due to fatigue.

When to and when not to grip firmly is important for proper execution. The general rule of thumb is to grip a barbell tight, dumbbells more loosely.

Therefore, in their primary and compound lifts such as deadlifts, squats, bench, pull ups, teach your clients to think of squeezing the bar/handle as hard as they can and ‘ripping it apart’ to create torque throughout the fascial tissue and engage stabilizing muscles to protect the joints. You don’t want to fully lock out the joints either, keep your joints soft in the peak contraction position to protect them and ensure the muscle remain under tension.

Breathing is crucial to the set up and execution of all exercises. The first breath comes after your client is in position ready for the first rep (always through the mouth, coach “swallow the air”) to create tension in the core, and to lock your client in position.

Learn to use and teach your clients to utilize a short, sharp, explosive breathing pattern when lifting – always at the top position so as not to lose tension. This will transform their core activation, stability and lifting capabilities.

In closing, whether you are new to the fitness industry or have worked for several years as a personal trainer, you can take away these three key points and no doubt apply them immediately to reap the rewards with your own training and that of your clients!

For more information on all of our Clean Health Fitness Institute courses taught globally, please visit our CALENDAR OF EVENTS or CONTACT US today to find out how we can take your personal training career to the next level!