Unity Gym

🎄 A Christmas Message — and Thank You

Before anything else, we want to say thank you.

Thank you for your ongoing support.
Thank you for watching, commenting, and sharing.
Thank you for trusting our approach in a world full of noise.

This community exists because you value structure, long-term thinking, and training that actually works. We don’t take that lightly.

This photo says a lot about why we do what we do.

From left to right, you’re looking at the present and future of UMS coaching —
My boy Koby (10), myself Yani (45), my boy Elijah (7), Rad’s son Keanu (8) and the man himself Rad (47) .

Strong bodies matter.
But strong families, values, and standards matter more.

We will be spending some quality time with our families over the coming weeks, and we hope you're blessed to do the same.

But that doesn't mean we will be leaving you in suspense...

🎥 What’s Coming Over the Next 4 Fridays

In the pipeline we’ve got four weeks of content that shows you exactly how we coach inside the Unified Movement System (UMS)® — not theory, not hype, but the real framework we use with our clients.

Next Friday 26th December:

How to Build a Proper Workout (So You Stop Leaving 20% of Your Gains on the Table)

This video doesn’t just explain workouts.

It shows you how we design them.

In this breakdown, we walk you through the exact structure we use when building programs for UMS clients:

How we design warm-ups so nothing is wasted

Why compound lifts come first, every time

How we sequence strength, flexibility, and volume

How we avoid the hidden mistakes that stall progress and cause pain

This is the same thinking we apply whether someone’s goal is:

Strength

Longevity

Muscle gain

Injury resilience

Same system. Same structure. Real results.

Most people don’t need better exercises.
They need better sequencing.

This video shows you the blueprint.

The Following 3 Fridays

UMS Body Composition Workouts

After that, we shift gears and show you how we prescribe fat-loss and leaning-up workouts for UMS clients whose priority is body composition.

These are not random HIIT sessions.

These are the exact style of body composition workouts we use when a client’s goal is:

Fat loss

Leaning up fast

Improving work capacity

Maintaining strength while short on time

Each session is:

Built around compound, full-body movements

Designed to disrupt metabolic comfort and drive adaptation

Structured to elevate calorie burn during and after training

Scaled to real people, not fitness influencers

They work exceptionally well:

Over the Christmas period

As a change-up from regular strength training

Or when fat loss becomes the main priority

These workouts don’t just make you sweat.
They create a sustained metabolic demand that actually changes body composition.

We’ll be back in full swing in the new year — but if you stay consistent now, you’ll start January ahead of the curve.

From our families to yours,
Merry Christmas and thank you for being part of this community.

— Yani & Rad
Unity Gym & The Unified Movement System (UMS)®

3 weeks ago | [YT] | 40

Unity Gym

This video breaks down my chest hypertrophy specialisation program that I'm running this month. Exercises, sets, reps, tempo ... everything! Enjoy :)

1 month ago | [YT] | 3

Unity Gym

New video just dropped. Give it a watch and tell me what you think :)

2 months ago | [YT] | 1

Unity Gym

From Pain to Power: Sarah’s Story (and Mine)

Sarah reached out and said:

“Hi! I’m wondering if you have something that might work for sort of a whole body misalignment issue. I am dealing with shoulder SLAP tears but ever since getting surgery on them (unsuccessfully) my whole body has kind of fallen apart.

Most recently, about 4 months ago I developed an overuse injury in my lateral hip and found out I also have labral tears and a CAM lesion in my hips. I kyphosis, lordosis, and forward head posture. I’m very limited by my lateral hips right now. Because of all these imbalances my back and knees are now hurting too. My whole body has pretty much fallen apart.

I’m only 34 and quite worried.

I used to be very active. I was a collegiate rower and also worked on ski patrol in the winter and as a mountain bike coach in the summers. Now I’m getting injured all the time and can’t do any of those things because of the gluteus medius irritation in my hips.

I basically can’t do much physical activity at all now. Pretty alarmed by how fast this domino effect happened. Do you have anything that will address this whole body posture issue and that starts from ground zero?”

Her words hit me hard—because at 34, I was in the exact same place.

My Story: From Chronic Pain to Unstoppable Strength

At 34, I walked away from a four-year stint as an infantry soldier in the Australian Army, my body battered from a deployment in East Timor where I fractured my spine. The pain was relentless—chronic, gnawing, and unforgiving. I relied on painkillers just to stumble through the day, a shadow of the man I’d been. Doctors hinted my best years were behind me, but I refused to accept that. I was determined to reclaim my strength and chase the physical goals I’d always dreamed of—without being crippled by my injury.

So, I threw myself into recovery. For two years, I worked tirelessly with physiotherapists and chiropractors, piecing together how to rebuild a body strong enough to silence the pain in my spine. By 36, I was pain-free and hungry to push further. I dove into calisthenics, envisioning handstands, muscle-ups, and a physique that defied my past. But my body wasn’t ready.

Weakness haunted me and over the next 3 years I suffered a series of life changing injuries—sprained wrists, golfer’s and tennis elbow, a torn meniscus, and SLAP tears in both shoulders. Every step forward came with a new setback. It was clear: my body lacked the strength and flexibility to handle what I demanded of it.

I wouldn’t give up. I sought out world-class coaches—experts in flexibility, calisthenics strength, and structural balance training. I soaked up their knowledge like a sponge, training twice a day, 90-120 minutes per session. I was obsessed, spending every spare moment pursuing a solution.

But the time I was investing in my workouts was unsustainable. When I asked how to combine flexibility and strength into one efficient workout, they shrugged. “Not my expertise,” they’d say. I was on my own.

I tried everything. Separate strength and flexibility sessions that dragged on for hours. One long workout—strength first, then flexibility, then structural balance—leaving me drained. Fitting in physical therapy exercises on top of it all? Impossible.

For years, I pushed this chaotic approach, but the results were brutal: more injuries, exhaustion, and frustration. I’d spend half my day training, only to limp away with a new ache. The experts I trusted couldn’t give me the answer I needed, and I hit a wall.

That’s when I took matters into my own hands. If no one else could solve this, I would.

I teamed up with my brother Yani and tapped into the minds of industry-leading experts. We started with structural balance workouts to shore up my strength training—fixing the imbalances that kept breaking me. Then came the breakthrough: instead of resting between strength sets, I’d train flexibility on opposing limbs.

Picture this: I’m doing bench press and bent-over rows for upper body strength, and between sets, I’m stretching my hamstrings and hip flexors. No downtime, just progress. Suddenly, my workouts were cut in half—from two hours to one. And I didn’t need to workout twice a day anymore!

The results were life-changing. Yani saw it too and jumped on board. For five years, we refined this system, testing it relentlessly until it became the Unified Movement System—UMS. My body transformed. The stress of endless training vanished.

My injuries—every single one—healed without surgery. By my mid-40s, I was stronger, more flexible, and in better shape than I’d been at 26, back in my so called prime. Handstands? Muscle-ups? I nailed them, pain-free.

I knew this wasn’t just for me. Anyone over 30 who’d felt the sting of injuries, time constraints, or stalled progress could thrive with UMS. We rolled it out at Unity Gym, where our group classes forced us to keep workouts under 60 minutes.

The results floored us. Members with herniated discs, degenerative spines, wrecked shoulders, and nagging pains—people just like me with big goals—watched their pain fade and their strength soar. They got in the best shape of their lives.

Now, online, UMS has reached thousands worldwide, delivering the same transformation. It’s not a theory or a quick fix—it’s the system I built from years of struggle, trial, and triumph. At 47 it’s the reason I’m stronger, fitter, and more capable than I ever was in my 20s.

The Truth

Sarah—and anyone else feeling broken—you can turn this around. But it takes time. You’re rebuilding your body from the ground up. Do it right, and by 44 you’ll be in better shape than you were at 24—just like me.

The question is: will you keep trying the same way that broke you down? Or will you commit to a proven system that rebuilds you stronger, pain-free, and unstoppable?

👉 If Sarah’s words feel like your story, it’s time to join UMS.
Each month we take accept 8 new members. Applications are open from 15th-28th

6 spots have already been taken for the September intake, apply now for the UMS:
unitygym.com/

3 months ago | [YT] | 22

Unity Gym

This memory popped up from 9 years ago—our early livestream days at Unity Gym in North Sydney.

No grey hairs in the beard back then 🤣
And I was about 10kg (22lbs) lighter.

This was before I tore both my shoulders (SLAP tears).
Since then, I’ve rebuilt my body from the ground up. I’m now stronger, more flexible, and carrying a lot more muscle.

I’ve learned you can’t hide from your choices once you hit 40. They’re on full display—especially the choice I made to skip strength training for Kung Fu. That neglect led to my injuries.

Moments like that force a decision:
👉 Deny responsibility and blame bad luck
or
👉 Own it, reflect, and do the work to change.

The first is easy—but it costs you everything over time.
The second is harder—but it builds the life you actually want.

A little progress each week—1% better—adds up.

This photo reminded me how far I’ve come in 9 years.
If you’re at a crossroads, I hope this helps you choose growth, discipline, and action.

The results we all want dont come in days or weeks, but months and years.

5 months ago | [YT] | 11

Unity Gym

354 x google reviews now with a 5 star average rating ⭐️⭐️⭐️⭐️🌟

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5 months ago | [YT] | 17

Unity Gym

Lower back pain isn’t something you have to live with.

Unless you have confirmed nerve damage, surgery is not your only option. Most cases of lower back pain can be resolved permanently through strength and flexibility training.

When you learn to train for structural balance—strengthening the right muscles, not just the obvious ones—you fix the root cause, not just the symptoms.

This is how we help people eliminate pain and move freely again.

You deserve to enjoy life pain-free.
Comment below if you want to learn how.
#lowerbackpain #backpain #backpainrelief

6 months ago | [YT] | 11

Unity Gym

Words I like: "We don’t avoid pain—we build past it."

Still stuck in the pain cycle? Here’s why generic rehab and random workouts fail:
→ They treat the symptom—not the system.
→ They rest you too long—or push you too soon.
→ They miss structural imbalances.

I refused to get surgery for my lumbar spondylosis.
Instead, I built a system that made me strong, mobile, and limitless for life. Now you can use it too:

✓ Structural Balance: Single-leg lifts like step-ups and hip thrusts correct hidden imbalances. These exercises re-train your stabilizers to do their job properly, which takes the pressure off your spine and evens out strength across your hips and core.

✓ Load Management: Train in the presence of pain by dialing in weight, range, and reps. This doesn’t mean pushing through pain. It means staying active by adjusting variables so you keep training safely while healing.

✓ Technique Optimization: A 2-inch bar path error can spike lower back forces by 60%. Form matters. We coach you to lift with precision—because even small technical faults can be the difference between progress and a flare-up.

This system fixed what rehab couldn’t. And it’s been refined through years of coaching people who were told surgery was their only option.
▶️ Check this out: youtube.com/shorts/oTubz4ackZ...

#lowerbackpain #backpain #lowerbackpainrelief

6 months ago | [YT] | 6

Unity Gym

🎉 Milestone Moment: 350 Five-Star Reviews! ⭐⭐⭐⭐⭐

Today, Rad and I are celebrating a huge win for Unity Gym—we’ve just hit 350 five-star Google reviews! And what makes it even more special is that Rodney Watters wrote the 350th review.

Rodney’s words perfectly captured what UMS is all about: rebuilding the right way, regaining strength and flexibility after injury, and doing it with the right guidance and support. At 52, Rodney’s story of getting back to BJJ and feeling euphoric about training again reminds us why we built this program in the first place.

From the bottom of our hearts, thank you to every single one of you who’s shared your story in a review. These messages mean the world to us. They remind us why we show up every day—because we genuinely love what we do and who we do it for.

It’s true what they say: Do what you love, and you’ll never work a day in your life.
We’re so grateful to be on this journey with you. 🙏

—Yani & Rad
Unity Gym Online

6 months ago | [YT] | 18

Unity Gym

Words I like: "Pain returns when systems fail."

Back pain sticks around when you miss the big picture.

Mistake one: You ignore load management. You keep pushing through.
Mistake two: You forget to build glutes, hamstrings, and abs for spinal support.
Mistake three: You rest without a re-entry plan—and repeat the injury cycle.

The best way we've found to break this cycle:

→ Strengthen what protects your spine—not just stretch what’s tight.
→ Scale intensity, volume and range to today’s capacity.
→ Release the muscles that trigger back pain.

This system gets results—and it works.
▶️ Check this out: youtube.com/shorts/ZR6YvBGmYn...
#lowerbackpain #backpain #lowerbackpainrelief

6 months ago | [YT] | 8