Simon Macey

Simon Macey Helping busy professionals get fit and focused - without sacrificing work or family

www.simonmacey.com Personalized Online Plan – To Build Strength & Lose Fat.

Simon Macey | Personal Trainer Pefferlaw – Train Smarter, Get Results! Looking for expert personal training in Pefferlaw without the high cost of traditional PT? The Hybrid Method blends in-person coaching with structured online support—giving you expert guidance, accountability, and a customized plan built for your goals. In-Person Coaching – Master technique, prevent injuries & stay motivated. O

ngoing Support & Accountability – Weekly check-ins & progress tracking. Flexible & Affordable – Train on your schedule at a fraction of the cost of traditional PT. Serving Pefferlaw, Georgina & Surrounding Areas. Book Your Free Discover Call Today

06/13/2026

The Dumbbell Dual Row. Grab yourself some medium to heavy dumbbells hinge over and lock that position in. Row them both at the same time, think elbows to the top of the room. If you find yourself swaying up and down when you perform these the dumbbells are too heavy. Enjoy 👊🏻

06/12/2026

The Single Arm or Single Leg RDL. For this one I want you to focus more on the tempo and your balance as opposed to the reps and the weights. Grab a dumbbell that’s going to be challenging, but will allow you to stick to a much slower tempo. Think 2s down, 2s up. Enjoy 👊🏻

06/12/2026

The Alternating Hammer Grip Bicep Curl.

Just another bicep curl variation. However, this time you are going to shift the grip, so your palms are facing each other.

Try to minimize the movement of your elbow and curl the dumbbell up. You’ll find that the dumbbell will be too heavy if your upper body starts to rock back and forth.

So find the right weight to hit the toes and Enjoy 👊🏻

06/12/2026

The Dumbbell Gorilla Row. Slightly different to a single arm row where you are supported by the bench. So it’s important with this movement that you lock the upper body in and don’t sway and keeping good posture. So finding a weight that allows is important. Enjoy 👊🏻

06/11/2026

The Side Plank. Everyone favourite plank variation to avoid… why? Because it’s hard! Here’s a variation to help you perform this exercise at your current pace. Enjoy 👊🏻

06/11/2026

The Dumbbell Tricep Kickback. This one is going to be more of a volume game as opposed to a high resistance game as you’ll find that your body will start to rock when the weight is too heavy. Hinge over lock that position in and contract the triceps to get your arms into full extension. Enjoy 👊🏻

06/11/2026

The Dumbbell Shrug - very simple movement. Just keep your arms straight and your shoulders up towards your ears. Enjoy 👊🏻

06/10/2026

How Yo Perform The Dumbbell Deadlift. If you have performed the dead lift before the set up is virtually the exact same. However, for the dumbbells there are going to be one or two tiny little shifts you’re going to want to make. 1. slightly narrower stance, to allow the dumbbells to touch the floor. Number two shift the dumbbells to the top and allow them to hang out of your hands. This will allow you to perform the dumbbell deadlift without having to perform it as a deficit. Enjoy 👊🏻

06/10/2026

The Chest Supported Rear Delt Fly. A great movement to help build strength and improve posture. If you find that you have slightly rounded shoulders, give this a try. Simple set up, have the bench at an incline around the 45° or less find a comfortable position with your chin just above the end of the bench. For this movement, you’re going to need a much lighter dumbbell than you think. Enjoy 👊🏻

06/10/2026

The Single Arm Dumbbell Row. Grab yourself a single dumbbell and a bench. Hook your foot on the end, place your knee on the bench and arm on the bench and allow the dumbbell to hang. This is your set up. From here shift, the dumbbell forwards and row into your back pocket. For this movement, you can row heavier than you think. Enjoy 👊🏻

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7685 Smith Boulevard
Pefferlaw, ON
L0E1N0

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Tuesday 10am - 2pm
Wednesday 10am - 2pm
Thursday 10am - 2pm

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6473237678

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