What's On Blog / A day in the life of a trainer

Published by Cook Phillip Park : 05-06-2017

A day in the life of a trainer

A day in the life of a trainer

Want to know how our trainers spend their day? Meet Jack, Health Club Coordinator at Cook + Phillip Park.

515am: Wake up, always have a bottle of water by my bed for throughout the night and morning, I start the day with a few big mouthfuls of water to get the body going (being hydrated is better at keeping the mind awake than coffee!!!).

Eat my breakfast (prepared the night before) that consists of bircher muesli (about half a cup), bananas, strawberries, nuts. I always use full cream milk!

530am: Leave the house and off to training!

6am: Workout time! I am the early morning workout type! If I don’t work out early and get the body moving I am very lethargic throughout the day! My workouts are genuinely high intensity with a mix of resistance and cardio thrown in there! Today’s workout

Mobility and movement warm up

5 mins on the roller

5 mins on squatting, Lunging, core activation.

Main work out

Set 1

8x8 Incline bench

8x8 Low cable flies

8x8 Push ups

500m row after all sets completed

Set 2

8x8 chin ups

8x8 Deadlifts

1km Row after all sets completed

Set 3

Bi’s and tri’s super set! (love those beach muscles)

5 x20 of each


8x45sec on and 15 off incline treadmill sprints

7am-930am: Clients!!

My morning guys really like to push themselves and kick the day off with a BANG! The majority of my morning sessions are done similar to mine (HIIT). If I am lucky my 930am client even gets me a coffee!!


Paper work and business development. Definitely not a glamourous part of being a PT but an organised PT, is a good PT. During this part of the day, I touch base with my upcoming appointments, previous appointments (always good to follow up and get feedback on how your clients are feeling!), any upcoming milestones (birthdays, holidays, anniversary's etc).

In the middle of all this I through a shake in there! I got this recipe and enjoyed it that much, I haven’t changed!

  • 1 banana, peeled.
  • 150g low-fat natural yoghurt or soy yoghurt.
  • 100ml of semi-skimmed milk or dairy-free milk.
  • 1 tbsp peanut butter.
  • 1 tbsp chia seeds.
  • ½ tsp cinnamon (or to taste)
  • 30 grams choc whey protein   

1230pm to 130pm: Time to Fuel up!

I prepare all my food normally the night before. I normally cook Sunday night for Monday, Tuesday & Wednesday, then cook Wednesday for Thursday and Friday. This week’s dishes included:

Monday to Wednesday- Roast veggies (carrots, cauliflower, zucchini, red onions & asparagus) with about 300-350 gram chicken breast

Thursday & Friday - Premium lean beef mince stir fry… I literally chuck in every kind of vegetable available with some sweet soy, fish sauce, chillies and 2 cups of microwave brown rice! TIP: always keep the skin on your veggies to lock in the nutrients!

145pm to 230pm: Corporate time!

With the centre nestled right in middle of the CBD, I have several groups that come in for a workout couple times a week! The best thing about this for these guys is that their company actually pays for them to do it! The groups who take part in these workouts get to train in our AirGym (nothing like it in the CBD!)

230pm to 530pm: Downtime

There is always the time in the day where there is down time, I normally get to leave the centre and head off for a much-needed coffee around 230-3pm.

530pm to 730pm: Evening Clients

Last few appointments for the day, normally people training after work enjoy resistance and strength based workouts as a way to destress after the working day.

8pm to 930pm: Family and Relaxation

When I get home from work I try and prepare my breakfast and any food I will take for the next day as soon as I walk in, when all is prepared its time to settle down on the lounge for some much needed family time! And always in bed no later 945pm….

Few honourable mentions for the day: I always carry a LARGE reusable water bottle (2.5L) and try to work through it during the day and make sure I get 7-8 hours’ sleep. Remember over sleeping can be as bad as not sleeping enough, create a sleeping pattern and try to stick to it 90% of the time (nothing beats a Sunday morning sleep in!)

Jack Burke

Health Club Coordinator   

If you would like to join me for group or personal training sessions, call 02 9326 0444 or email jburke@belgravialeisure.com.au


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Meet Jack, Health Club Coordinator at Cook + Phillip Park

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