Online coaching https://www.facebook.com/Iron-will-fitness-and-nutrition-1513940662197378/
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So today my client @taryn_jae made the jump from ICN bikini in her last comp to the Figure devision in the IFBB pro league arnold qualifier . Unfortunately no placing today but very happy with her showing as it was a stacked lineup ,so proud of her efforts.
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12 WEEK PACKAGES NOW AVAILABLE .
These packages are designed for people that want to make serious changes to their strength , fat loss or lean muscle .
All training will be done at Golds gym Rockingham as well as check ins and membership will be required .
Full packages will include the following
- 3 x 1hr one on one PT sessions
- Full training programming for length of package with full customisation ( plans will be designed for desired results and can be catered for 3 - 6 days a week training split )
- Weekly check ins and body fat measurements
- Nutrition support for length of package
- 24 / 7 email and phone support.
This package gives all the necessary support and guidance for people to make serious changes and the education to continue to do so.
♡ 49 ✍ 5
Killer two day seminar with this legend of powerlifting @vado.a learning about how he breaks records and having help with my squat and deadlift.
Vlad came back from a horrific knee injury to break the world record with a 500kg raw squat in wraps .
Thanks heaps to @musclepitwa for hosting was awesome.
♡ 42 ✍ 1
TWO IMPORTANT FACTORS OF TRAINING AND NUTRITION !!!
Link to full video in bio
1. Sticking to a set plan with our training and nutrition for a certain period of time long enough for us to track how we have progressed.
2. Assessing progression through training and nutrition programs to know when changes need to be made to ensure that we continue to get results .
These two factors are so important to make sure that we are achieving results with our training and nutrition , if we make changes too often we will never be able to assess if what we have been doing is working and also if we continue to do the same thing for too long we run the risk of not progressing any further.
With training and nutrition it is key that we track what we are doing and what we have done in order to see when changes need to be made .
The more that we know about how things are working the more we can achieve.
♡ 40 ✍ 3
After talks with a mate today about what PT's should be doing to further themselves and also be good at what they do this graphic is bang on by the man himself @philgraham01 .
If you havent had a look at phils work or listened to his podcast i urge you to do so he is in my mind a leader in how coaches should conduct themselves.
Personal development is just as important for coaches as it is for clients.
♡ 82 ✍ 8
Sometimes external factors can have us not wanting to train and to just skip a day.
In the grand scheme of things one day off isn't going to be a big deal but it is also you accepting defeat and this mind set will eventually stop you from succeeding.
Dig deep , get it done and smash every session.
♡ 24 ✍ 6
WHAT ARE CALORIES ???
Im sure many of you have seen the rise in people counting calories, but what are they ?
Calories are units of energy and in our case energy that comes from our food and what enables us to function.
Our calories come from the 3 major sources being.
Not all sources of calories generate the same amount of calories for example Fat = 9cals per gram and Protein and Carbs = 4cals per gram.
How we incorporate each of these sources into our daily intake is up to each individual but to keep the body running effectively having all 3 incorporated is the best option.
These 3 categories are whats called macros ( macronutrients) and have different functions in the body for example.
🔶️Fat - providing the body's tissues and organs with most of their energy and serves as a transporter for vitamins A, D , E and K
🔶️Carbs- facilitate the body's metabolism of fat and provide energy to the cells of the body particularly the brain.
🔶️Protein - produces antibodies for the immune system and a component of structural hormones.
TAG SOMEONE WHO NEEDS TO LEARN ABOUT CALORIES !!!!
♡ 72 ✍ 6
The constant battle to make the waist as small as possible to the shoulders and legs.
Prepping the right way.
- - substantial calorie intake off season while keeping BF managed.
- lots of heavy compound movements.
- digestive health kept optimal.
- stress levels kept as low as possible
- using cardio as a tool not the be all and end all
- correct manipulation of carbs
♡ 31 ✍ 3
5 THINGS YOU NEED TO DO WHEN STARTING ANY GOAL IN THE GYM!!!
🔶️ SET GOALS FOR YOURSELF BOTH SHORT TERM AND LONG TERM.
- Goals help you set a plan in place to get to where you want to be , achieving short term goals help you stay focused on the long term ones.
🔶️LEARN THE BASICS BECAUSE THE BASICS WORK.
- By basics i mean the fundimental movements eg: squat, deadlift and bench press , learning these will give you a solid grounding in weight training.
🔶️WORK OUT YOUR ENERGY REQUIREMENTS.
- Energy requirements mean your needed calorie intake to achieve the goals you have set eg: surplus for muscle gain and deficit for fat loss.
🔶️KEEP A TRAINING AND FOOD DIARY.
-Keeping a record of these things allows you to track progress and assess what is working for you and what isn't, this is essential to constantly progress.
🔶️MANAGE YOUR RECOVERY AND STRESS LEVELS. - Making sure that you are recovering properly by eating correctly and managing training output (over training) will ensure you can keep progressing without unneccesary plateaus and avoiding injurys. Keeping on top of these things will also lower stress levels as excess stress on the body will hinder results.
TAG SOMEONE WHO NEEDS TO KNOW THESE 5 TIPS TO HELP THEM START OFF THE RIGHT WAY .
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One thing that definitely rings true especially in health and physique goals.
Focusing on what everyone else is doing can very easily pull you off track to getting to where you want to be.
I remember a saying i heard when i was younger .
" your goals are like a train, trying to reach the end station is what you are aiming to achieve , but if you get off at every station to see whats going on with everyone else you may very well never reach your destination.
➡️Think of the end goal
➡️ Rememeber this is your fucking train and ride that bitch all the way to the end.
♡ 35 ✍ 4
Now this is going to be a bit of an experiment.
I have been clenching my teeth quite violently for the last 3 months on any big lifts especially deadlift which is resulting in me getting lock jaw , cramping in my traps and reduced movement in my neck and because of this my performance has dropped.
Have seen quite a few people adopting the use of performance mouth gaurds so im going to give it a go and see how much of a difference it makes.
♡ 57 ✍ 2
And thats an end to an awesome gig at golds gym thanks guys for coming out for my farewell dinner and drinks :)
♡ 34 ✍ 4
This is the stuff that frustrates the shit out of me
Apparently this is another miracle from the "educated" Dr Oz claiming it breaks down fat cells faster than anything else.
- ➡️So many clients i come in contact with bring up articles or info graphics such as this because they have seen it on social media and it has been posted by some so called expert .
➡️At a rough calculation thats nearly 160 calories per drink so say we have it with your average 4 meals a day that equates to 640 extra calories a day which could put you in a substantial surplus and will not in any way help fat loss.
➡️There are no miraculous short cuts to fat loss or any goal in the gym that requires nutritional manipulation.
♡ 58 ✍ 12
So a bit of an announcement
As of January 5th 2018 i will be finishing up working at Golds gym rockingham and moving to Trained physiotherapy and fitness in east perth , this decision was a hard one but in the end needed to be made .
I just want to say a massive thanks to Chad , BJ , Amy and Andrew the owners at Golds gym WA for having me on board since opening the rockingham facility its been an absolute pleasure working at Golds Rockingham with such a great bunch of staff.
Huge thank you to all of my clients that have trained with me in the time ive been there you are all legends.
I am definitely excited to be working with Cam and the team and trained physio and fitness and look forward to making it my new home.
Anyone keen on personal training or coaching at the new facility please send me a msg and take advantage of our awesome setup and membership prices .
♡ 41 ✍ 3
"You write better programs after stuffing your face with good food"
Disclaimer - not actual scientific fact
♡ 55 ✍ 2
Love getting solid results with clients .
My client hailey showing some decent numbers in the 9 weeks we have been working together. ➡️9kg drop in body weight
➡️7.2kg drop in body fat mass
➡️1kg up in lean mass
➡️Waist has dropped 10cm
➡️Hips have dropped 14cm
All due to solid nutrition changes and massive changes in stomach health and digestion.
@goldsgymwa #ironwillfitnessandnutrition#goldsgymwa #goldsgymaustralia#personaltrainer#bodybuilding#nutrition#girlsthatlift#strengtg#strong#deadlift#squat#onlinecoaching#gymmotivation#fitfam#perthfitfam
♡ 41 ✍ 2
Sometimes i get comments like powerlifting /strength specific training dosent work for fat loss , this before and after says otherwise.
My awesome client @simonangell80 simona not only got awesome progression in strength but also a solid 9kg drop in body weight.
Simon now trains on his own following the training structure we set him up on focusing predominatly on strength .
I Will be running a strength based class starting early next year if people are interested in strength training.
♡ 74 ✍ 10
Pretty much how i structure my own and a lot of clients nutrition.
I have found with lots of people they respond well to protein and fat based breakfasts and find it easier to eat meals structured that way instead of heavy carb meals because digestion works a little easier with less bloating.
Also carbs before bed will help with sleep and the old "no carbs after a certain time of day " myth is exactly that a myth you will not gain body fat doing this if staying within your macronutrient breakdown.
This method is not a blanket approach and some people will have their day structured differenty according to personal preference and needs.
HOW IS YOUR DAY STRUCTURED ????
CREDIT TO J MAX FITNESS FOR THE GRAPHIC
♡ 62 ✍ 7
Something that has been frustrating me lately is people trying to reinvent the wheel when their clients don't know the basics 😡😡😡
♡ 117 ✍ 2
Supervising the deadlift station for the awesome charity event for youth on fire that @revs_fitness put together.
Was an honour to be a part of such a good cause.
Killer seing the fitfam smashing out their 100 rep deadlifts everyone was not excepting failure and killed it.