How this ‘Strength & Conditioning’ facility in Bondi is redefining what it means to ‘live well’.
The words ‘wellness’ and ‘strength & conditioning’ don’t often get used within the same sentence. In fact, a lot would consider them to sit on opposite sides of the health conversation spectrum with ‘wellness’ perched more on the softer side and ‘strength & conditioning’ on the harder, dare I say, more masculine side of the scale.
However, as we continue to evolve the way we look after ourselves, there are those that are looking to bridge the gap between different health disciplines and create a more well-rounded and complete way to achieving optimal personal health.
Strength In Motion (also known as SIM), is a new state-of-the-art training facility based in the bustling heart of Bondi, that is doing just this.
Underpinned by a philosophy of holistic care, Strength in Motion focuses in three key wellness pillars to ensure every person who steps foot into their facility achieves their overall wellbeing goals.This cutting-edge formula includes Movement, Health and Performance:
- Movement- Move Well, Move Often, Move Differently: SIM specialise in restoring and enhancing foundational and complex movement patterns for mobility, flexibility, and balance
- Health- Optimal Nutrition, Mindset Stability, Rest & Recovery
- Performance- Strength, Conditioning, Skill Development. Personalised strength and conditioning programs are designed to help each person excel in their pursuits, whether it’s athletic performance, injury recovery, or resilience and longevity
Matt Waterton, the co-founder of Strength in Motion says “As more and more research comes out about the benefits of strength and conditioning training and how it improves one’s overall well-being and healthspan, we’re seeing a new era of those that have been more into traditional wellness activities, such as saunas, spa treatments etc, are now keen to venture into the world strength and conditioning exercises’.
A landmark study known as the LIFE Study, (Lifestyle Interventions and Independence for Elders), published in JAMA Internal Medicine, showed the direct link between long-term strength and mobility training with increased longevity.
‘Training is no longer just about looking good or even feeling good. It’s becoming more about how one can increase the length and quality of their life overall.’ Waterton says.
Here are a few of Matt’s key strength and mobility exercises that he recommends as a great starting point:
- Half Kneeling Position – Pallof press – This is less about the lift but more about the position – a half kneeling position forces us to work our hip mobility, hip stability and core control into a regular lift – sitting on a bench doing a shoulder press is fine, but shoulder press in a half kneel position to get way more out of each exercise – balance, core control, hip mobility & strength! Why would you do it any other way?
- Slow & controlled push ups – 5 seconds up 5 seconds down – Push ups are a fantastic full body exercise but people usually go too fast with no focus on the control of the movement and way too much momentum – slowing down will engage more muscle fibres, reduce momentum and “bouncing up” and will force you to engage the core as well. Slow down, get more from them!
- Dumbbell single leg rdl to single leg balance and overhead press – a well executed single leg rdl engages our posterior chain effectively and builds hamstring, glute and lower back strength, as well as enhancing balance and neuromuscular coordination – if you add an overhead press at the top of the movement in a single leg balance position you are talking it to the next level. Everybody needs more focus on their single-leg strength and stability, no matter what stage of life they are in.
- Turkish Get-Up – Ground to stand variations – Traditionally, the Turkish Get-Up is performed with a kettlebell, but for those people who are new to it, just going through the movement under bodyweight can still be challenging. It is a fantastic full body exercise that challenges our mobility, strength and coordination all in one movement. Learning to get up and down from the floor under load has so much carry over to sports performance, but also healthy ageing. If you’re in your 40’s and are groaning every time you get up and down from the floor, then you really need to factor ground-to-stand patterns into your routine!
- Split stance cable or banded row – Put yourself in a split stance or lunge position with both knees bent, but back knee off the floor – hold cable or band in opposite hand to front leg and go through slow and controlled rows – this not only challenges balance stability and upper body strength, it also challenges the strength and endurance of your legs, especially the front leg. Although it looks simple, it can be incredibly challenging but rewarding when executed properly. Get strong, train full body by just modifying how you do traditional exercises by changing your feet position and base of support!
Strength In Motion is more than just a gym, it’s a reimagining of what it means to live well. By blending evidence-based strength training with mobility work, recovery principles, and holistic health practices, Strength In Motion is helping people move through life with more ease, resilience, and purpose.
Whether you’re an athlete, a parent, or simply someone who wants to feel stronger in your body and calmer in your mind, this Bondi space proves that wellness and strength don’t just coexist, they amplify each other.
Discover HERE.
By Kris Abbey
Discover more Health and Wellness blog posts HERE.
