Coach Clay Cook | Businesses
Coach Clay Cook
Phone: +61 439 978 976
Address: 86 Hopetoun ave Vacluse 2030 Sydney, NSW, Australia
Website: http://www.coachclaycook.com/
Likes: 294
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24.01.2022 Why do you eat like a pig after a night out? There are multiple factors but the one I want to focus on is dopamine, our motivation hormone as I believe it's what we have the most control over. To keep things simple let's look at a dopamine release in units from different activities (these are averages of course).... Highly palatable foods 50 units Nicotine 100 units Sex 120 units Alcohol 150 units Cocaine 400 units Now what goes up must come down, you had a great night and did all the above (before someone else makes that joke.) But now your dopamine levels are low, your body is going to look for the path of least resistance to restore it's dopamine levels to its natural balance. That's why you're craving highly palatable foods as your body knows it will release dopamine. How can you naturally raise your dopamine levels to make it easier for you to eat healthily? Heres a checklist after a big night. - Get the best sleep you can, close your blinds and take a painkiller before you go to bed. - When you wake up rehydrate, go for a walk and get some sunshine. - Drink coffee if you normally do - Meditate - Do the above activity which releases 120 units - Clean the house, and listen to music. Completing tasks releases dopamine. - Have a high protein meal rich in foods that contain tyrosine (almonds, bananas, avocados, eggs, beans, fish, and chicken.) - Supplements which uses report help L-theanine, 5HTP and fish oil.
23.01.2022 Introducing the www.theathletesphysique.co From Monday, there will be a free daily workout you can follow. I have designed a science-based concurrent training program to take the guesswork out of your training. What can you expect from these sessions?... Each session will have a strength and a conditioning component. Sometimes they will be separate, but other times they will run within the same set. This program is for those who are looking for a consistent increase across all aspects of their fitness, and body composition. Gaining muscle mass, Improving cardiovascular capacity, Increased strength Improved mobility Who are the workouts designed for? These are intermediate to advanced, male-focused sessions. If you fall into this category I'd love you to give them a go and let me know how you find them. How much does it cost? Completely free with no sign-up, If you want to track your workout and body composition in the app its $9 a month. Thanks for getting this built for me @bannidigital
23.01.2022 Going out is not the problem when it comes to changing your body composition. What you do when you go out is. On the left - no plan Yolo - Sirloin 250 grams cooked 620 calories - Large fries 453 calories... - Sourdough two pieces 240 calories - Olive oil for bread, 1.5 tablespoons 184 calories - Pasta entree 371 calories - Olive oil on salad, 1.5 tablespoons 184 calories - Tiramisu dessert, 150 grams 414 calories - 10 Toohyes new 1420 calories On the right - plan: - Eye fillet 150 grams cooked 267 calories - Olive oil on salad 1 tablespoon 123 calories - Small fries 202 calories - 2 Bourbon and diet cokes 194 calories - 2 Low carb pure blondes 214 calories. A fun question to ask is, would I prefer the option on the right, wake up the next day feeling good and do whatever I want. Or the option on the left wake up the next day, feeling terrible, broke and then spend the next 4 1/2 hours rowing to burn 3000 calories?
23.01.2022 This is the hierarchy of body composition change. Focus on your big-ticket items first! In terms of the impact of each element, it goes as follows:... 50% - Total calories 25% - Macronutrient split 13% - Micronutrients 12% - Meal timing 2% - Supplements Remember eating for health and eating for body composition change is not the same thing. You can do both, health only, body composition only, or neither. Don't get caught up in the tiny details if you haven't figured out the most powerful factors.
23.01.2022 Do you run the same patterns every week? If your pattern is going out on the weekend plenty of drinking and indulgent foods and we have been doing this for a long time, we have a strong habit we need to address. There is far more going than a lack of understanding of calories in vs calories out. The problem with only tracking your calories is that food and alcohol has a strong emotional connection. It doesn't matter how motivated you are on a Monday morning, motivation won't ...be enough to keep you disciplined when you're hungover on a Sunday night. Momentum is everything, when we change our pattern, we see results and it encourages us to keep going. We feel that excitement of things changing then it becomes far easier to make good decisions. - Shock the system - Get results - Feel confident in your abilities - Create a strategy to stay consistent @ Sydney, Australia
23.01.2022 I had some big training goals in 2020 1) Break the Australian marathon record for the skierg 2) Do the world's toughest workout in the desert 3) Power clean 150 kgs... like most people my 2020 didn't go to plan, and an injury kept me from attempting any. So I did the only thing I could which was dive headfirst into bodybuilding. Current numbers: - 100 kgs - 6’3 on a good day - 10 to 12% body fat (guessing) As I've never done a pure bodybuilding program my body responded fairly quickly. What's on the cards for 2021, honestly who knows. It would set my soul on fire trying to break that skierg record but being strong and healthy long term is far more important. Spots are already being taken up for my ‘A NEW MAN’ challenge starting February 1. If you're looking for some accountability to kick your yourself towards the body composition you've always wanted, send me a message! Plus there is 1000 dollars on the line.
22.01.2022 Sometimes we don’t apply common sense when it comes to fitness. The most important factor to our body composition is calories in vs calories out. Hmmm I have been consistently going over my calorie limit every week. You know what’s a good idea, drinking a calorically dense extremely low satiety liquid form of calories.
21.01.2022 Hang on the years near done
20.01.2022 I finally finished my home gym! I'm going to go out on a limb and say that this could possibly be Australia's best garage gym. Equipment list, yes I'm bragging but I don't care. Atlantis pendulum squat Atlantis leg curl and leg extension ... Bootybuilder plate loaded hip thrust Bootybuilder barbell hip thrust Concept2 ski erg and rower Rouge Fitness echo bike Raw Strength glute-ham developer M4 torque tank Techno gym functional trainer Arnold Series adjustable 45% back extension Nordic drop 6-foot leather bag Barbells: safety squat, trap, earthquake & regular Bands/chains Multi-grip pull Dip bar Competition kettlebell set Deadball's 3 - 50kg Plenti of other bits and pieces but you get the idea. If you have any questions about building a gym or your own home gym. Please let me know, don’t make the mistakes I made. @ Coach Clay Cook
20.01.2022 How you should train by the amount of time you have available. Giving guidelines like this is tough because every person / situation is different so I'm going to give my rough view. let's say your only goal is to look good! I'm going to outline how I recommend you train based upon the time you have available per week. Time Poor > 3 hours per week:... 3 - 4 functional fitness classes eg: CrossFit / F45 / Befit. Average: 3 5 hours per week 3 x 45-minute Resistance sessions 3 x 30-minute steady-state cardio sessions Exercise Enthusiast: 5 7 hours per week 4 x 1-hour Resistance sessions 4 x 30-minute Steady-state cardio sessions Gym rat: 7 10 hours per week 5 x 1-hour resistance sessions 5 x 30-minute cardio sessions Physique Competitor > 10 hours 5 x 1.5-hour resistance sessions 5 x 45 minuet cardio sessions Now, these numbers don't take into account what sort of exercise a person enjoys / or if they will be consistent with. But I do believe the hardcore exercise classes are overused if your main focus is changing your body composition. There's no reason to feel absolutely smashed after training. Online to work with an online coach, slide into my DMs! Please no more nudes boys
19.01.2022 Thanks Dad for the genetics and the dyslexia. I’m a little upset I didn’t get the white man afro though . . @stuartcookart
13.01.2022 Starting Feb 1st A new man version 2!!! The first program was a great success with an average of 6 kilos of body fat lost across the 8 guys who got involved.... I have developed an even better offering after going through the first 8 week challenge. I can’t wait to see the results we get from this version. What you receive: - Individualised 8 week training and cardio program - Individualised nutrition program broken into 4 stages - Lifestyle and supplement protocols - Weekly checkins - 24/7 communication with me - Accountability measures - Most importantly the ability to grow into the lean, healthy and energetic version of yourself you have always wanted. Winner of the program receives $1000 dollars cash! With it capped at 10 places If you are interested please send me a message and we will set up a call.
07.01.2022 Has your eating gone a little out of control over the silly season? Are you looking to get some consistency and routine back into your training, sleep and life? I have 2 more spots left in my 8-week challenge starting this Monday!... If you’re interested to find out more info please hit me with a dm, and we can jump on a call. Program includes: - Weekly consult and body composition tracking - Individualised training, nutrition and supplement program - Weekly lifestyle goals - Mindset protocols - Sleep and stress routines - You feeling a whole lot more energetic and focused. Winner of the challenge wins back their cost of entry plus 1000 dollars
06.01.2022 Haters will say it’s photoshopped, but my femur is actually that long. . . Saturday night 7pm
02.01.2022 How does your drink of choice stack up? When it comes to nights out what you choose to drink can have a huge impact on your body composition. The factors we want to consider: - Total calories - How do you feel the next day and how this will impact your food choices.... - Which drink you feel the best on - What we enjoy drinking Estimating calories in cocktails is notoriously difficult, as a margarita from 1 restaurant to another is different. Even bartender to bartender can change. However, where possible ask for calorie-free mixes or low sugar options. Long Island iced tea: 250 - 600 calories Pina colada: 240 - 550 calories Margarita 200 - 450 calories Espresso martini 240 - 310 calories Mojito 200 300 calories Cider 160 - 210 calories Full strength schooner: 136 calories Wine 124 calories Champagne 90 calories Shot of scotch whiskey 78 calories Shot of vodka 67 calories
