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25.01.2022 PRESENTING - PROJECT 8 This is not another challenge This is an 8 week journey with the aim of teaching you the fundamentals to live a healthier lifestyle.... Physical activity Healthy nutrition Self-care - physical & psychological Consistency Accountability Knowledge Support Results Epic transformation photos are great Transforming your life is better Join me for this unique experience You won’t be disappointed Launching Sept. 14th DM for more info Limited spots available #a1coaching #project8 See more

25.01.2022 Your language matters. What you tell yourself on a regular basis is what you will begin to believe. The way you frame things also dictates if you’re viewing something from a positive or negative perspective.... The little things you can do each day all add up to helping you move in the right direction #a1coaching #weightloss #nutrition #diet #mindsetmatters See more

25.01.2022 DO YOU NEED TO EAT BREAKFAST? Commonly referred to as the most important meal of the day It’s not really..... Breakfast is a personal preference. Some people couldn’t go without it. Others simply don’t need it. If we’re considering overall energy balance and nutrient intake, the most important factor is your daily intake. How you structure that is up to you. 2 meals 4 meals 6 meals You choose based on what works best with your lifestyle. #a1coaching #breakfast #nutrition #health See more

25.01.2022 CONSISTENCY + TIME We often get caught up in wanting results now. What we need to understand is, the small habitual things you do each day, all the 1% changes you make, they will be the changes that help you to achieve results.... I often say to my clients: I don’t expect you to completely overhaul your life Instead I encourage them to make small adjustments to their nutritional intake, commitment to physical activity, and other minor adjustments that will move them closer towards the goal. Doing these things consistently over 3-6-9-12 month periods and longer will change the way you love your life. Achieve results. Maintain results. #a1coaching #fatloss #weightloss See more

24.01.2022 SPLIT SQUATS Another common technique error that I see very frequently. If we look at the videos above, the top video demonstrates a technique I see all the time... The top video shows pore technique, impingement at the hip due to instability of the leg through the movement. Knee collapsing inward along with, more than likely, poor glute activation. The bottom video demonstrates a better technique, with more freedom at the hip join due to a slightly wider stance. Knee is driving outward (the natural movement of the hip joint) whilst also encouraging more glute activation throughout the movement. A much safer movement pattern that your hips will thank you for later in life. #a1coaching #trainingtechnique #splitsquat #training See more

24.01.2022 FINISHER Looking for a finisher that will burn calories fast? Here’s one to add on to your session today!... Applicable to people of all fitness levels. If you don’t feel comfortable doing box jumps, swap them out for single leg step-ups. Enjoy! #a1coaching #fridaysession #training #calorieburner #finisher See more

24.01.2022 To all my current clientele! If you’re not already in the group, please add yourself in!

24.01.2022 CLIENT FEEDBACK #a1coaching #feedback #results #coaching #personaltrainer

24.01.2022 WOTW Here’s one for you to save. A great full body session that might come in handy during the upcoming festive season ... #a1coaching #training #fullbodyworkout #cardio #conditioning See more

22.01.2022 MERRY CHRISTMAS TO ALL Wishing everyone very merry Christmas in what’s been a very challenging year for some, prosperous and exciting for others. I hope we can all have some enjoyment at this time of year, despite everything happening in the world today.... Much love @a1coaching_ #a1coaching #merrychristmas #christmas #2020 See more

22.01.2022 HOLIDAY TRAINING SORTED. 3 x Full Body Training Sessions Resistance Training + Cardio... Additional Cardio Can be completed at the gym or at home. And it’s free... Merry Christmas, from me to you Send a dm to get your free copy now and get sorted for the holidays #a1coaching #training #festiveseason #holidayseason #holidaytraining See more

21.01.2022 STUBBORN FAT ISSUES? Firstly, make sure you’re in a calorie deficit. There’s multiple considerations that come into play when you’re assessing this too.... Simply eating less does not mean you’re in a deficit, especially if you’re doing nothing all day... Now, stubborn fat... Many of us have it to some extent. Males tend to struggle mostly around the chest & back of hips. Whilst women more so around the hips & thighs. But don’t be quick to assume that you have stubborn fat If you’re seeing good progress in other areas of your body, then that’s proof you can achieve results in fat loss. These so called stubborn areas are just going to take a little while longer. So be patient... Continue to work... Continue to track your progress... The results will come. #a1coaching #fatloss #trusttheprocess #weightloss #weightlossjourney #stubbornfat See more

21.01.2022 PYRAMID WORKOUT Here’s one that will get you diffing deep.. Workout your way down the list, then work your way straight back up!... Happy Friday #a1coaching #fridaysession #workout #sweatsession See more

18.01.2022 SEARED TUNA WITH MANGO SALSA Ingredients: - 3 tsps olive oil - 1 tsp lime juice ... - salt & pepper - 300g sashimi grade tuna steak Mango Salsa Ingredients: - 2 large mangoes - 2 pickled jalapeños, chopped - 1/2 red onion, finely chopped - 1/2 cup coriander, chopped - 2 tbsps lime juice - salt & pepper Method: 1 - Mix together the olive oil, lime juice and couple of good grinds of salt & pepper. 2 - Coat the tuna steak in oil mixture. 3 - Heat small frying pan over medium-high heat. 4 - Sear the tuna for 1 minute on all four sides. 5 - Transfer to a chopping board and cut into 1cm thick slices. 6 - Top with mango salsa and serve. Method for Mango Salsa: 1 - Peel and dice mangoes and add to mixing bowl. 2 - Gently stir the jalapeños, onion, coriander and lime juice through. 3 - Season to taste with salt & pepper and serve. Serves 2 Prep 15 min Cook 5 min Enjoy! #a1coaching #nutrition #seafood #tuna #mexicankitchen See more

17.01.2022 THE COMPARISON Some people look at every other way they can fast track their results because they can’t afford to work with a coach. In the long run, all the things they try accumulates to equal or more for what they would have paid to work with a coach.... The difference is - if you work with a good coach, you get the education & understanding behind what you need to achieve your results, along with what you need to do to continue getting results moving forward. Short-term yo-yo-ing vs long term investment You make the decision. #a1coaching #coaching #personaltrainer #health See more

17.01.2022 HOLIDAY TRAINING SORTED. 3 x Full Body Training Sessions Resistance Training + Cardio... Additional Cardio Can be completed at the gym or at home. And it’s free... Merry Christmas, from me to you Send a dm to get your free copy now and get sorted for the holidays #a1coaching #training #festiveseason #holidayseason #holidaytraining See more

17.01.2022 CHANGE YOUR PERSPECTIVE As we come into the festive season, many of us will take this opportunity to loosen the belt and enjoy some good food and good company. Especially after what 2020 has thrown at us. ... But there’s no reason why you can’t still be working towards your goals during this time. If we look at the calendar, there’s significant events spread across the entire year. Meaning there will always be temptations and opportunities for us to use events as an excuse. If you allow these events to derail you, they will. If you change your perspective and work them into your schedule, you can continue to make progress. That decision is entirely up to you. #a1coaching #festiveseason #coaching #results #progress See more

16.01.2022 YOUR DAILY DOSE.. Today’s email that went out to all the participants of #project8 Word of encouragement, positive affirmations, and little reminders are going out to all them on a daily basis to keep motivation and positivity high throughout the 8 weeks.... In addition to this, video content is also being delivered at the start of each week covering a variety of different topics. 1 week in and we’re already seeing some great positive changes take place! #a1coaching #project8 See more

16.01.2022 SEARED TUNA WITH MANGO SALSA Ingredients: - 3 tsps olive oil - 1 tsp lime juice ... - salt & pepper - 300g sashimi grade tuna steak Mango Salsa Ingredients: - 2 large mangoes - 2 pickled jalapeños, chopped - 1/2 red onion, finely chopped - 1/2 cup coriander, chopped - 2 tbsps lime juice - salt & pepper Method: 1 - Mix together the olive oil, lime juice and couple of good grinds of salt & pepper. 2 - Coat the tuna steak in oil mixture. 3 - Heat small frying pan over medium-high heat. 4 - Sear the tuna for 1 minute on all four sides. 5 - Transfer to a chopping board and cut into 1cm thick slices. 6 - Top with mango salsa and serve. Method for Mango Salsa: 1 - Peel and dice mangoes and add to mixing bowl. 2 - Gently stir the jalapeños, onion, coriander and lime juice through. 3 - Season to taste with salt & pepper and serve. Serves 2 Prep 15 min Cook 5 min Enjoy! #a1coaching #nutrition #seafood #tuna #mexicankitchen See more

15.01.2022 WOTW Monday cardio session sorted #a1coaching #cardio #wotw

14.01.2022 PROJECT 8 Understanding that everyone’s commitments and lifestyles are different, but that shouldn’t be a limitation for you to prioritise your health and start working towards the results you want. Choose from 3 different levels of membership to be part of the project:... The A1 Experience Project 8 Project 8 - Online DM for more info - very limited spots available #a1coaching #project8 See more

14.01.2022 SPLIT SQUATS Another common technique error that I see very frequently. If we look at the videos above, the top video demonstrates a technique I see all the time... The top video shows pore technique, impingement at the hip due to instability of the leg through the movement. Knee collapsing inward along with, more than likely, poor glute activation. The bottom video demonstrates a better technique, with more freedom at the hip join due to a slightly wider stance. Knee is driving outward (the natural movement of the hip joint) whilst also encouraging more glute activation throughout the movement. A much safer movement pattern that your hips will thank you for later in life. #a1coaching #trainingtechnique #splitsquat #training See more

14.01.2022 HAPPY SATURDAY A quick reminder that you are ultimately in charge of the way you live your life. Enjoy the long weekend!... #a1coaching See more

13.01.2022 EXCLUSIVE A1 BOX We’ve teamed up with the guys at @twobrothersproduce_ & @passioninfruit to offer a unique package as part of the upcoming Project 8 A1 Package includes a weekly box of the freshest fruit and vegetables available on the market today.... Every week for 8 weeks! Grocery shopping just got a whole lot easier... With the goal of educating people around making healthier choices, you simply can’t go past fresh fruit and veg. You have 3 packages available to take part in Project 8: - A1 - Premium - Online Not a local? Not a problem! The online option can be done from absolutely anywhere. I got you covered! Email or DM for more info! Launching Sept. 14th #a1coaching #project8 See more

13.01.2022 FAT LOSS TIP When in a calorie deficit, It’s a given that there will be times where you find yourself hungry. You’re eating less than what your body requires to achieve a specific goal.... However, you can help combat this to some extent by consuming more foods with lower energy density - meaning, they contain less calories. This means that you can consume a higher volume of food which would help you feel full, without over consuming on calories. Low energy vegetables such as pumpkin, carrot, zucchini, broccoli and capsicum are some great alternatives to things like potato for example. #a1coaching #fatlosstip #nutrition #fatloss #weightloss See more

13.01.2022 WOTW Here’s one to test your limits. Working ‘for time’ means you need to complete this as fast as possible. ... No rest. Comment your time if you give this a try #a1coaching #wotw #workout See more

12.01.2022 CLIENT FEEDBACK Another success from Project 8! Luke required some adjustments to his programming due to a shoulder injury he was rehabbing.... So I made all necessary adjustments for him and his entire approach to maximise his results given what he was capable of doing. That’s the beauty of an individualised approach. Best coach I’ve had I’m the leanest I’ve been in 4 years and I couldn’t have done it without you Congratulations on your results Luke! #a1coaching #project8 #fatloss #results #transformation See more

12.01.2022 RAISING THAT HEART RATE #a1coaching #ballslams #conditioning #fatloss #health

12.01.2022 30KG WEIGHT LOSS Last week we hit a major milestone in our weight loss journey with Sash - 30kgs down. It’s taken 7 months to get to this point.... 7 months of weekly sessions, increased weekly activity and healthier nutrition. Some cold, windy and rainy days. Some stinking hot days. But every Friday for 7 months, I’ve worked with this man on improving the quality of his life. Along with the substantial weight loss, he’s got improved health markers all round, reduced back pain, and more self confidence. Proud is an understatement! Massive congratulations on everything you’ve achieved so far Sash! #a1coaching #weightlossjourney #weightlosstransformation #fatloss #coaching #results See more

12.01.2022 CONSISTENCY & TIME = #a1coaching #fatloss #weightloss #facts

12.01.2022 WHAT IS YOUR RELATIONSHIP WITH FOOD? This is an interesting question, as it’s heavily impacted by our upbringing. How our parents, siblings, friends and extended family encourage us to eat and influence how we view food.... As we grow older, those habits and perceptions remain, unless we are educated around more balanced intakes and the role that food serves to the body. I encourage my clients to view food and nourishing your body with the fuel you need to perform. If you eat shit, you’ll feel and look like shit. If you eat well, you’ll see the benefits of that too. Treat your body the way you want it to be. Think about the goals you’re working towards. Think about the habits of that person, and start implementing them into your day to day lifestyle. Food selection & intake being one of them. #a1coaching #nutrition #health #knowledge See more

11.01.2022 CONSISTENCY + TIME We often get caught up in wanting results now. What we need to understand is, the small habitual things you do each day, all the 1% changes you make, they will be the changes that help you to achieve results.... I often say to my clients: I don’t expect you to completely overhaul your life Instead I encourage them to make small adjustments to their nutritional intake, commitment to physical activity, and other minor adjustments that will move them closer towards the goal. Doing these things consistently over 3-6-9-12 month periods and longer will change the way you love your life. Achieve results. Maintain results. #a1coaching #fatloss #weightloss See more

11.01.2022 BICEP CURLS One of the most common mistakes seen at every gym. But who’s to blame if nobody’s shown you the correct technique... ... If we look at the videos above, the top video demonstrates a technique I see all the time A lot of momentum being generated from the hips to swing the weight of the dumbbell upward - taking loading off the bicep and therefore detracting from the potential benefit of the exercise. The bottom video demonstrates a better technique - minimal/no movement through the torso and aiming to move purely through the elbow. As the bicep acts to flex the elbow, that’s the only movement you want happening when targeting the muscle. Any other movement is taking loading off the bicep. Try this adjustments next time you do your curls. #a1coaching #trainingtechnique #curls #training See more

10.01.2022 THAI CHICKEN SALAD Ingredients: - 2 x 150g chicken breasts - 3 tbsps fish sauce... - 4 garlic cloves, crushed - 2 tbsps palm sugar - 1/2 tsp white pepper - 2 tbsps soy sauce - 2 tbsps lime juice - 2 tbsps peanut oil Salad: - 150g soba noodles - 1/4 red cabbage, shredded - 1 large lebanese cucumber, cut into 1cm cubes Method: 1 - Slice the chicken breast into 1 cm thick slices. Place in a bowl. 2 - Mix together in a small bowl the fish sauce, garlic, sugar, pepper, soy sauce, lime juice and 1 tablespoon peanut oil. 3 - Reserve half the sauce and toss the rest with the slices of chicken. Cover the bowl and place the chicken in the refrigerator for at least two hours. 4 - Cook the noodles according to the packet instructions. Once al dente, rinse under cold water. 5 - tossed together the noodles, cabbage and cucumber with the reserved sauce and set aside. 6 - heat and medium-sized frying pan to medium-high heat. Add the sliced chicken and cook for 10 minutes, turning the pieces once, until the chicken is browned. 7 - serve the chicken slices on top of the noodle salad. Serves 2 Prep 20 min Cook 15 min Enjoy! #a1coaching #nutrition #lowcarb #healthyeating See more

10.01.2022 GLAZED SALMON WITH BROCCOLI MASH Ingredients: MASH - 2 heads of broccoli broken into florets... - 1 tsp salt - 1 tbsp coconut oil - 1/4 cup (25g) fresh ginger, thinly sliced - 1 tsp coriander, chopped - 1 tsp cayenne pepper - 1 tsp fish sauce SALMON - 1/2 cup (125ml) soy sauce - 2 tbsp lemon juice - 1/4 cup (80g) maple syrup - 3 garlic cloves, crushed - 2 x 150g salmon fillets Method: 1 - boil the broccoli in salted water for 4 minutes until tender. Drain and place in a food processor. 2 - heat the coconut oil in a small frying pan over low heat and fry half the ginger for 2 minutes. Turn off heat. 3 - add the oil, without the ginger, to the broccoli as well as the coriander, pepper and fish sauce. Purée until smooth. Set aside. 4 - place the soy sauce, lemon juice, maple syrup, the rest of the ginger and the garlic in a small bowl and stir to combine. 5 - save 2 tablespoons of the marinade and pour the rest over the fillets and let them sit to marinate for 40 minutes in the refrigerator. 6 - heat a nonstick frying pan to medium-high heat. 7 - Cook the salmon for 4 minutes on each side or until cooked to your liking. 8 - serve the salmon on top of the broccoli mash and drizzle over the reserved marinade. Serves 2 Prep 10 min Cook 10 min Enjoy! #a1coaching #nutrition #recipe #seafoodrecipe #lowcarb See more

10.01.2022 DOMINATE Build muscle & strength whilst learning proper exercise execution. Don’t just show up for a workout...DOMINATE!... Coming soon to A1HQ... #a1coaching #groupclass #muscle #strength #dominate See more

10.01.2022 THE EXPANSION #A1HQ

09.01.2022 GUILT or UNDERSTANDING Often in these times we’re subject to feeling guilty of all the bad food we’ve been eating, all the carbs, the sugars, the drinks and the extra treats that our mothers and grandmothers have cooked for us. For many of us we’ll say It’s okay, It’s Christmas... And, I tend to agree... I don’t encourage people to eat like dickheads. But I do encourage you to allow a level of freedom and flexibility to enjoy a special time of year with friends and family. A social gathering with good food, good company and creating new memories can go a long way in serving your psychological health. Keeping in mind that HEALTH is much more than just physical fitness or how many abs you can count. If you have been subject to overconsumption of food, instead of sitting back and feeling guilty, use the extra energy to do some extra physical activity. Take your dog for a walk, go to the gym, go for a bush walk, walk on the beach, bike ride with the family, home workout, whatever it is that you prefer. #a1coaching #christmas #festiveseason #holidayseason #2020 See more

08.01.2022 WOTW EMOM - Every Minute On the Minute Complete the set exercises & reps at the fastest pace possible (with good technique)... The remaining time of each minute is your rest period. The start of the next minute is the start of your next set. Perform each of the above for 8-12 minutes each. #a1coaching #wotw #training #workout #emom #conditioning See more

08.01.2022 CLIENT RESULTS BODYWEIGHT - DOWN 5.5kg BODY FAT - DOWN 7.3% WAIST - DOWN 12cm... Massive congratulations to Jaime on her amazing transformation over the past 12 weeks. Such a pleasure working with you and seeing such great progress, not only in strength and fitness, but nutrition and knowledge. Well done! #a1coaching #transformation #weightloss #fatloss #results See more

08.01.2022 PROJECT 8 2 weeks from today is the official launch date! Spring season officially kicking off tomorrow, now is the perfect time to begin your journey of getting into shape.... The best thing about Project 8 - not only will you get results throughout the experience, but I’ll teach you what you need to do to continue achieving the results you want... Training Nutrition Recovery Supplements Education & more Now is the time to invest in yourself. DM for more details #a1coaching #project8 See more

08.01.2022 THE FIRST STEP Often the hardest part for many of us is taking that first step. Change is something that can be very daunting.... But also something that is inevitable. We should not be afraid of change. Instead we should look to embrace it... #a1coaching #change See more

08.01.2022 CLIENT RESULTS BODYWEIGHT - DOWN 7.4kgs Big congratulations to Zac on his awesome transformation over the past 16 weeks.... Dedicating more efforts around his own health & wellbeing, whilst also juggling the responsibilities of being a small business owner, husband and father. Awesome results! Well done mate! #a1coaching #transformation #fatloss #weightloss #results #health See more

07.01.2022 You don’t need to track your food to get results Whilst this statement is somewhat true, I find it being thrown around way too often by people that are probably in a position that they themselves don’t need to track their food intake because of their lifestyle choices and/or genetics. Yes I’m playing the genetics card, because is does actually make a difference.... You’re lifestyle though, being the biggest determining factor. If you’re someone that has always lived an active lifestyle, exercised, been involved in sports etc. then you probably have the body type that reflects that. Therefore putting you in a position where tracking your food is not as vital. Then you have others that didn’t live that active lifestyle growing up, maybe have had an office job for 15 years, have other commitments or priorities which hasn’t allowed them the opportunity to exercise or keep active on a regular basis. They too would have the body type to reflect that. For these people - yes - they should be learning to track food because it’s far more important for them in achieving their results. To say across the board that people don’t need to track food is quite ignorant really.. The knowledge that you attain from even a short term experience of food tracking is something that can benefit you for the result of your life. It’s a wake up call for everyone.. #a1coaching #nutrition #macrotracking #caloriecounting #personaltrainer See more

07.01.2022 WELCOME TO A1 COACHING At A1 Coaching, it’s so much more than just a pt session. I aim to improve ones knowledge around health & fitness, allowing an individual to lead a healthier, happier & more sustainable life. ... The benefits of improving physical health stretch deep into other areas of life. From psychological health, relationships with loved ones, emotional balance to productivity & mental clarity. Are you ready to invest in your health? Enquire today about starting your journey #a1coaching #health @jessetyssenproductions See more

06.01.2022 CLIENT RESULTS BODYWEIGHT - DOWN 5.3kgs WAIST - DOWN 7cm ... Big congratulations to Fab on his awesome results over the past 8 weeks. Initially we adjusted our approach due to some minor injuries, but working around them and developing an approach that was suitable to the circumstances allowed us to still achieve some great results. Awesome results Fab! Finishing off 2020 and looking good mate! Well done! #a1coaching #transformation #results #fatloss #weightloss #summershred See more

06.01.2022 SINGLE ARM ROW Contracting through your back muscles is definitely more challenging than other muscle groups. For many people you probably think that you don’t even really feel your back when you train. ... Sometimes it can be a simple technical adjustments. If we look at the videos above, the top video demonstrates a technique I see all the time - no matter what gym you go to... A lot of flexion through the elbow joint meaning more loading through the bicep and less through the lats & rhomboids. The bottom video demonstrates a better technique - less flexion through the elbow joint, a lower angle of pull, putting more focus directly into the lats. Personally I que clients to pull towards your hip bone Try this adjustments next time you do your single arm rows. #a1coaching #trainingtechnique #rows #training See more

05.01.2022 LEVEL UP High intensity cardio based class that’s designed to get your heart rate up...fast! Don’t just get through the session...LEVEL UP!... Coming soon to A1HQ... #a1coaching #cardio #groupclass #levelup See more

05.01.2022 PROJECT 8 COLLABORATIONS These awesome local businesses are all going to be supplying the goods for the upcoming PROJECT 8 @teamflexaustralia ... A local powerhouse in supplements providing anything you need to help improve your journey to health & fitness. Particularly, a fantastic range of proteins for those that might struggle to hit daily protein requirements. Excited to have these guys onboard once again with exclusive offers for those in the project. @twobrothersproduce_ The local boys that have taken the fresh produce game to another level. The freshest fruit & veg delivered to your door. You simply cannot compete with the quality. Get everything you need to whip up those quality meals at home and nourish your body with high quality nutrients. @livefit.nutrition New to the game and taking it by storm. There’s a reason these meals are spreading quickly. High quality meals with the opportunity to alter meals exactly to your daily requirements. Don’t have time to cook at home - these guys have you covered. The project is designed to help people find their ideal balance - that’s different for everyone. A long list of factors come into play when designing a plan that works for you. Some people have time to cook. Others don’t. Some people need supplements to aid nutrition. Others don’t. Whatever your plan may be, we’re here to make it happen. PROJECT 8 FEBRUARY 8th EMAIL OR DM FOR MORE INFO #a1coaching #teamflexaustralia #twobrothersproduce #livefitnutrition #project8 See more

05.01.2022 CLIENT RESULTS BODYWEIGHT - DOWN 7.3kgs BODY FAT - DOWN 7.9% WAIST - DOWN 11.8cm... Massive congratulations to Bel on her amazing transformation over the past 12 weeks. Such a pleasure working with you and seeing such great progress, not only in strength and fitness, but nutrition and knowledge. Well done! #a1coaching #transformation #weightloss #fatloss #results #health See more

05.01.2022 CLIENT FEEDBACK Good coaching involves providing a client the adequate tools to be able to live their life without ridiculous restrictions. Last week I had a client express some concern around an upcoming dinner, but didn’t want to take a backward step on results.... I provided options around being proactive, reactive, and how they could both be applied depending on how the night went. This is the feedback I received this week.. I wouldn’t encourage a client to inhale food every weekend and be okay with it, act like it didn’t happen, or just accept their relationship with food for what it is. I would encourage a client to go out and enjoy an occasional night out with friends and good food, because the positive effects that follow on a social, emotional & psychological level can be extremely beneficial to long term results & health. #a1coaching #clientfeedback #results #weightlossjourney #coaching #personaltrainer #healthyliving See more

05.01.2022 Have you ever wondered why, when on a plane, they tell you if an emergency occurs that you should put your own mask on first before helping those around you...? How can you help others if you’re unconscious? The same applies to your everyday health - how can you expect to help others, to even your own full potential, if you’re not even looking after yourself?... Learn to dedicate time to your own health and well-being, and I guarantee you’ll be able to help others even more. #a1coaching #health #priorities See more

05.01.2022 BREAKFAST SMOOTHIE Choc. Banana, Peanut Butter & Date This is my staple breakfast shake that’s loaded with natural ingredients and a good balance between protein, carbs & fats to kickstart the morning.... Ingredients: - 1 scoop choc whey protein powder - 6-7 pitted dates - 1 banana - 1 teaspoon chia seeds - 1 teaspoon collagen powder - 1 tablespoon natural peanut butter - 4 ice cubes Blend it up for 20 seconds and you have yourself a masterpiece! Do you have a ‘go-to’ smoothie recipe? Drop them in the comments below.. #a1coaching #breakfastsmoothie See more

03.01.2022 WOTW Here’s one for you to save. A great full body session that might come in handy during the upcoming festive season ... #a1coaching #training #fullbodyworkout #cardio #conditioning See more

02.01.2022 IT’S HAPPENING Very excited to be adding two awesome group classes to the weekly schedule of @a1coaching_ LEVEL UP... A cardio based class designed to get your heart rate up and burn through calories fast! Incorporating bodyweight & plyometric exercises, dumbbells, kettlebells and various pieces of cardio equipment. Every Wednesday - 6pm DOMINATE Improve strength & muscle mass whilst learning proper technique. This class will focus on proper & safe exercise execution so that you can progress in your weight training safely. All the fundamental lifts plus all the accessory work to get you lifting like a boss! Every Saturday - 7:45am Both classes are strictly limited in numbers. This is due to government restrictions around covid-19, but also to ensure quality of coaching provided to everyone that attends the class. DM to book your spot! #a1coaching #levelup #dominate #groupclasses #cardio #strength #musclegain #coaching #wollongong #illawarra See more

02.01.2022 PUMPKIN RICOTTA LASAGNE Ingredients: - 1 pumpkin, peeled & diced - 2 tsps rosemary, finely chopped... - oil, for brushing - 500g ricotta cheese - 2 tsps chopped chives - 1 egg - 1/2 cup milk - 300g baby spinach leaves - 1 pkt lasagne sheets - 1 cup cheddar cheese, grated - handful of pine nuts Method: 1- Preheat oven to 180*C. Line a large baking tray with baking paper and grease a lasagne dish with oil. 2- Place pumpkin pieces in a single layer on baking tray. Brush with oil and sprinkle with rosemary. 3- Roast pumpkin for 25 minutes, or until soft and golden, then mash and set aside. Leave oven on. 4- In a bowl, combine ricotta, chives, egg and milk and mix until creamy. 5- Spoon one-third of the pumpkin mash over a base of lasagne dish, followed by half the spinach leaves. Place 1 lasagne sheet on top. Repeat this 2 times. Top with last lasagne sheet, spread evenly with remaining ricotta on top. Sprinkle liberally with cheese and pine nuts. 6- Place in the oven and cook for 30 minutes. 7- Stand for 5 minutes before serving. Serves 4 Prep 30 min Cook 60 min Enjoy #a1coaching #vegetarian #healthyfood #healthyeating See more

02.01.2022 WOTW Complete this for time #a1coaching #cardio #wotw #training #pushinglimits #conditioning

02.01.2022 ACCURACY MATTERS. If you’re somewhat tracking, you can somewhat expect to achieve results.. But I do track my food!... If I asked you to rate your accuracy of food tracking on a scale of 1-10, what would you score yourself? That’s all day, everyday.. If it’s not a 9 or 10, then you’re leaving room for error. If you’re not achieving results, you need to make the extra effort to get these things right. Sometimes I have clients say: How would I even track that? Sometimes you might need to deconstruct a meal and track items individually. A bit more effort? Yes. A lot more accurate? Yes. You only get out what you out in. #a1coaching #nutrition #caloriecounting #results #weightloss #weightlossjourney #fatloss See more

01.01.2022 PRE-SEASON 2021 I’m opening up a few spots to work specifically with football players aiming to improve physical conditioning for the 2021 season. Strength... Power Stability Cardiovascular conditioning Injury prevention If you’re ready to take your athletic ability to the next level, shoot through a dm for more info. #a1coaching #football #preseason #athleticperformance See more

01.01.2022 CHICKEN FAJITA BOWL Ingredients: - 800g chicken fillet (skin removed) - 1/2 cup lime juice... - 2 crushed garlic cloves - 2 tbsps olive oil - 2 tsps cayenne pepper - salt & pepper - 1 cup long-grain rice - 2 cups cooked corn kernels - 1 can white beans - 1 yellow capsicum - 1 red capsicum - guacamole - lemon slices - 1/2 cup fresh coriander, roughly chopped Method: 1- cut the chicken into long slices. 2- mix together the lime juice, garlic, olive oil, pepper and a couple of grinds of salt & pepper. 3- pour the lime mix over the chicken and place in the fridge, covered for at least 2 hours. 4- cook the rice as per instructions. 5- mix together the corn and beans and season with salt & pepper. Set aside. 6- heat a grill plate on high heat. 7- add the capsicum slices and grill for 5 minutes, turning halfway through. Remove from grill and set aside. 8- fry the pieces of chicken for 10 minutes, turning halfway through until cooked all the way through. Pour over leftover marinade as needed. 9- serve the chicken slices on a bed of rice with capsicum and portions of the corn and bean mix. 10- top with guacamole and garnish with lemon slices and coriander. Serves 4 Prep 20min Cook 20min Enjoy! #a1coaching #mexicanfood #healthyrecipes #themexicankitchen See more