Bec Patterson Performance Coach | Sports & fitness instruction

Bec Patterson Performance Coach

Phone: +61 428 791 515

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24.01.2022 I am a coach; I am not a cheerleader. I won’t scream and yell at you, but I will celebrate your successes. I won’t tell you to push through pain; but I will guide you through it and adjust if necessary. If something doesn’t feel right, I will help you work out why. I’m not here to be a drill sergeant; my purpose isn’t to leave you broken and hurting after every session. My job is to find the most effective way to get you from A to B and beyond; my job is to teach you the how ...and the why. - As a coach, it is my job to plan, watch, assess and guide. I want to you to walk away feeling like you’ve learned and achieved something and help your confidence grow. I don’t like to focus on weight goals, the number on the scales doesn’t define you; instead I like to focus on performance and how exercise and training makes you FEEL to build healthy habits. - I have very limited spots available for coaching so if you want to move and feel better, shoot me a DM to find out how I can help you! #amplifyhealth #raisethebar #personaltraining See more

24.01.2022 Little bit of a personal post but I feel like it’s relevant - I gave myself time today, GUILT FREE time. After what has been an exhausting, flat, slightly unproductive week (after all, I’m human), I decided to step away. I finished training, grabbed a snack and headed down to the beach to just exist (and it was really too perfect of a day to waste it). - Gentle reminder to let yourself stop, without guilt, without urgency, and take the time to breathe. It’s okay to not be b...usy all the time, everything will still be there when you come back. #amplifyhealth #raisethebar #mentalhealth See more

24.01.2022 Awesome morning this morning out at @sinergystrength for their R-U-OK Day fundraiser. Thanks for the awesome wod guys! #ruokday

24.01.2022 It’s Monday and with that comes my updated group fitness timetable! - These sessions can be tailored to any fitness level and are designed to increase all aspects of your fitness, including strength, cardiovascular fitness, balance and mobility! - Want in? Slide into my DMs for more info or to book in for your first session!... - Note: Wednesday and Thursday have now been moved to Huish Drive. Saturday is still at the netball courts! #amplifyhealth #raisethebar #smallgroupfitness See more

23.01.2022 HAPPY MONDAY! I hope you all smash it in training and life this week! Super busy week for me this week with uni but also looking forward to getting to know some new faces! I’m so excited to meet you all! - CHANGES TO THIS WEEK’S GROUP TIMETABLE Friday morning session will be 6:45-7:15am this week.

22.01.2022 STRONG LOOKS DIFFERENT FOR EVERYONE Came across this quote and I absolutely live for it! You don’t have to be an athlete; you don’t have to want to squat double your bodyweight or lift heavy. Every person’s definition of ‘strong’ is individual to them. - MERCH ORDER Last chance to get your orders in for Amplify merch. I’ll be placing the order on Sunday night so make sure you get in if there’s anything you are chasing. I have both the original logo tees/hoodies/cro...ps and the new print (check out my apparel highlight). **All orders must be paid in full to be included in the order. See more

22.01.2022 3min Burner Challenge for your Monday this bad boy stings a little! - For 3 minutes, complete as many rounds and reps of: 1 inchworm walkout + 2 commandos 1 inchworm walkout + 4 commandos... 1 inchworm walkout + 6 commandos... Increase commandos by 2 each round until 3 minutes is complete - Happy Monday! Give it a go and have fun! #amplifyhealth #raisethebar See more

22.01.2022 Plank Hip Extensions As someone who struggles with and does a lot of sport that requires strong hip extension, these have been a handy little exercise to work for core control with hip movement. - The aim is to create extension with the glutes and hamstrings as opposed to the muscles of the lower back and controlled pelvis position. Adding the bench under the pelvis prevents extension of the lumbar spine and isolates movement to the hip. It is important to note here that... the majority of bodyweight is not resting on the bench (a strong plank position is required) and the movement is not a kick, but a controlled extension. - Something to watch out for when performing this movement is additional abduction or rotation at the hip to compensate for a lack of hip extension. The toes should remain pointed to the floor with the leg travelling straight back from the hip. #vectorhealthandperformance #performancecoach #coreexercises See more

21.01.2022 Been a bit absent from the socials this week so here’s this morning’s small group workout! A couple more weeks of uni so more content coming soon! - Friday is full body/conditioning day for my group fitness members where we focus on longer AMRAPs and work on our cardio and endurance if you want to get a sweat on, Friday is your day - Today’s WOD: 20min AMRAP ... Buy-in: 400m Run (only complete this once) AMRAP: 20 Plate Ground to Overhead + 15 Air Squats + 10 Plate Bent Row + 5 Burpee Plate Jump Complete as many rounds/reps after the run as possible. The aim is to keep moving for the whole 20 minutes - DON’T FORGET: bootcamp tomorrow morning, 7am at Huish Drive! Shoot me a message to reserve your spot! I have a fun partner workout planned for you all! #amplifyhealth #raisethebar #groupfitness See more

21.01.2022 BULLETPROOF YOUR SHOULDERS (or don’t, it’s not a thing.) If you’ve ever been near CrossFit, you’ve probably heard this statement - usually advertising programs that claim to prevent pain/injury of the shoulder. In reality, no amount of banded external rotations are going to save you from a bad snatch - The role of the rotator cuff is to hold the head of the humerus in the glenoid (socket) and these muscles are working whenever there is movement of the arm (they’re al...ready ‘activated’ ). - 3 tips to help prepare your shoulders for your workout: 1 Train your shoulders through ALL ranges of motion: flexion, extension, abduction, adduction, protraction, retraction, internal and external rotation; 2 Challenge your stability: for dynamic movements such as a snatch or jerk, consider exercises such as a bottom-up kettlebell press or banded wall roll to challenge the intrinsic stability of your shoulder; 3 Ditch the resistance bands*: a lot of resistance band work in lifting warm-ups are not specific - be specific. Choose exercises that replicate your workout stimulus (such as movement progressions). - I hope you’ve found this helpful and happy Friday! More education and drills on the way now that the uni term is almost over! #amplifyhealth #raisethebar #shoulderstability **as always, if you are experiencing pain, please consult with your physios/medical experts See more

20.01.2022 SLEEP IS NOT FOR THE WEAK! This week is sleep awareness week so here are some quick sleep facts and you’ll be forgiven for smacking the snooze button! Sleep is a massively important part of our daily routine, but it is often underestimated - while we sleep, our body continues to digest, repair and grow! - Did you know? 1 The average adult requires 7-9 hours of shut-eye per night (but this is highly individual and will vary person-to-person);... 2 Your sleep quality can be impacted by your activity (how much you move during the day and when you exercise), illness, physiological and psychological stress! 3 It is suggested that athletic populations may require MORE sleep (up to 9-10 hours per night - I’m not complaining ) to allow for better recovery between training and competition bouts - Take this time to check in on your sleep health and make sure you catch some Zzz’s #amplifyhealth #raiserhebar #sleepawarenessweek See more

19.01.2022 Here’s a bit of a cliche one for your #motivationalmonday - In all seriousness, when it comes to training, nutrition, and life in general, consistency is key one workout will not make you the fittest person on the planet (although, that would be fantastic ), just like one meal will not undo your hard work. - Here’s some tips for staying consistent:... Start small and gradually build- we often try to start an ‘all or nothing’ habit and end up giving up when we think it is ‘too hard’ or unattainable; Buddy up- sharing a common goal with someone will help to keep you accountable and stick with your habit; Write it down- having your goal/habit on paper will give you a visual reminder. Whiteboards and diaries are great for this. - Need help sticking to your health and fitness habits? Shoot me a DM! #ampligyhealth #raisethebar #consistency #habits See more

18.01.2022 Morning everyone and happy Saturday! Sorry for the late notice but the weather doesn’t seem to like us and it’s a little bit soggy so no bootcamp this morning!

18.01.2022 We love a non-scale victory Very happy coach! - Tracy came to me about 4 months ago with some painful arthritis and major inflammation in her knees, and chronically tight quads and shoulders - after having a few years from exercise; she was ready to do something about it Over the last few months (and with some work from the physio), we have worked on Tracy’s core control, stability and balance, range of motion and strength. - When we started, the only way we’d hit depth ...in a lunge was guided down a post/wall and collapsing through the knee to the mat before pulling up. Today Tracy moved away from the wall and smashed through a very functional range with no pain! - Trace commits 100% to every session and is prepared to give anything I throw at her a crack and I couldn’t be prouder of how far she’s come in the last couple of months! #amplifyhealth #raisethebar See more

16.01.2022 Hey guys! No bootcamp tomorrow morning! I hope you all have an amazing, relaxing weekend and I will see you all next week!

15.01.2022 Wishing a very merry Christmas and safe long weekend from Bec and the Amplify HP Family!

15.01.2022 Time for another shoutout because I am so unbelievably proud of every one of my ladies - I have absolutely loved watching the personal growth of this amazing lady and the amazing example she sets for her little girl! @loni.jean - I’ve been working with Loni for around three months now. When we started, we spent a lot of time building a strong foundation; we took things right back to basics. Now we’re lifting things, doing handstands and all around smashing goals so e...xcited to help you get STRONG #amplifyhealth #raisethebar #strongwomen See more

15.01.2022 Acknowledge your failures then work hard to overcome them - Social media is a highlight reel; people share their successes, and milestones, but how often will you see a weightlifter post the PR attempt they didn’t hit? Not very often - We all have good days and bad days in training; we don’t always hit PRs when we want to. Progress happens when we accept failure as part of the process. We don’t learn unless we give ourselves the opportunity to fail ... - HAPPY TUESDAY! I hope you all have a fantastic and productive week! #amplifyhealth #raisethebar See more

14.01.2022 Congratulations to everyone who rowed at this weekend’s Queensland Schools Rowing Regatta over the weekend. A special shoutout to this amazing group of young ladies who I have had the pleasure in coaching over the last few months and gave their absolute everything and to make both the Quad final and three out of four in the Singles final! There is so much heart in this group of girls and you should be beyond proud of everything you have achieved this weekend. I am so excited to watch you all grow over the next few years! #top8inthestate #queenslandrowing #strengthandconditoning

14.01.2022 Client Appreciation Post Brett McCarthy I have been working with Brett for the past 6 or 7 months to help him improve his BMX performance. Some of our focuses... have been to develop explosive power, muscular endurance and range of motion, particularly through his hips and lower back. Since we’ve worked together, Brett has improved leaps and bounds and never fails to make me a very proud coach with PBs both in and out of the gym. At the end of 2020, Brett travelled to race in the Qld Country Challenge, his aim was a top 14 finish and he ended up not only making the final but taking out third. So far, 2021 has been an awesome start to the racing season, with Brett taking out first in Proserpine Super Saturday meet and second in the recent Rocky Rumble surrounded by some very high calibre competition. While there have been some massive physical improvements, one of the biggest highlights from working with Brett has been the progress we’ve made in his psychological performance. The difference in his ability to focus, put his head down and do the work has improved massively since we started working together and shows in his on-track performance. Keep up the amazing work, Brett, you are an absolute pleasure to coach, and I look forward to seeing your progress this season! - Bec

14.01.2022 BEHIND EVERY ATHLETE IS A TEAM OF LIKEMINDED INDIVIDUALS WORKING TOWARDS A COMMON GOAL It’s no secret that having a strong support network is vital in reaching your goals, whether in health and fitness or in life. - Your support network should be a person or group of likeminded people who push you to achieve your goals and help you along your journey. These people may be health professionals (coaches, dieticians, physios etc), friends, family, or training partners. -... These people will help you stay on track, motivate you, inspire you, and celebrate your achievements with you - We are extremely lucky at Amplify to have our amazing little community supporting each other. I love watching you all learn, grow and push each other week-in-week-out #amplifyhealth #raisethebar #community #strongwomen See more

14.01.2022 DEADLIFTS - Part Three (grip) When we deadlift, there are two ‘commonly accepted’ grip variations, the double overhand (pronated) and mixed grip (pronated/supinated). - PRONATED: load capacity is limited by the lifter’s grip strength (however can be offset by using lifting straps). Higher activation of the forearm, and possibly greater capacity for developing grip strength. -... MIXED GRIP: greater load capacity due to counter rotation of the hands (prevents rolling of the bar) and less reliant on grip strength; however higher load placed on biceps in the lengthened position (supinated arm). - Unfortunately there’s not currently a lot of research exploring the differences between the two grip styles and their effect on injury risk. When teaching/training deadlifts, I generally teach a double overhand grip for as much load as possible in conjunction with accessories to develop greater grip strength #amplifyhealth #raisethebar #deadlifts See more

14.01.2022 Happy Sunday! I hope everyone has had an awesome weekend and is ready to start the week off strong! - Here is this week’s group timetable! Note: there will be no group on Wednesday morning as I’ll be at uni for a res school - Remember to message me to reserve your spots and I will see you all this week! #amplifyhealth #raisethebar

14.01.2022 Huge shoutout to BMX athlete Brett who over the weekend placed third in his age group at the QLD Country Challenge! - I’ve been working with Brett on his power, repeated efforts and some mobility. I really look forward to seeing some awesome results over the next few months of off-season and ticking off some big goals in 2021 Congratulations Brett!

13.01.2022 Bootcamp tomorrow 7am 30-40min workout $10 per person Suitable for all fitness levels Want in? Shoot me a DM to reserve your spot and I’ll see you tomorrow morning! #amplifyhealth #raisethebar #bootcamp

12.01.2022 AVAILABILITY UPDATE: Please Read Hey guys! Hard to believe we’re halfway through February already! This last month has been a bit of a whirlwind and some big changes are coming. I have an update on my availability and what is happening with Amplify HP in the future. - As of last week, I have started a new position at @vectorhealth as a performance coach which is opening up the possibility to work with an amazing team of professionals and the space for some awesome develop...ment - in this role, I have also been given the opportunity to venture further into women’s health and training, which is something I am incredibly passionate about. - Unfortunately that means I am no longer taking on new clients under Amplify as my availability outside the gym will be very limited when I return back to full-time study in March. This will allow me to have some much needed downtime in between my work and study commitments (something I have learnt very quickly needs to be a priority to be able to provide my clients with the absolute best version of me and the service I provide). - Thank you all so much for your support and understanding! If you want to work with me, chuck myself or the team at Vector a message! #amplifyhealth #raisethebar See more

12.01.2022 NOVEMBER - DECEMBER GROUP FITNESS TIMETABLE - Absolutely crazy to think there’s only 39 days left of 2020! We all know how easy it is to let the silly season get the better of our good habits (totally fine! I’ll be having a couple of bevvies too ) so why not ride out the rest of the year and get prepped for all those Christmas parties with some fun group fitness sessions with some super awesome people?! - Shoot me a DM to find out more information and I’ll see you there! ... #amplifyhealth #raisethebar See more

08.01.2022 CHRISTMAS-NEW YEARS TIMETABLE How are we almost finished with 2020 already?! I want to say a massive thank you to everyone for your support of my little business over the last 7/8 months - it has been a blast meeting so many new faces and helping you smash your goals! - With that said, here is my timetable for the last two weeks of 2020! Open Groups: Tuesday (22nd) @ 6:15am & Wednesday (23rd) @ 6:45am... AM Personal Training only Thursday (24th) Christmas, Boxing Day & Boxing Day holiday: no sessions Tuesday (29th) to Thursday (31st): Personal Training clients only New Year’s Day: no sessions - AVAILABILITY UPDATE: thank you all from the bottom of my heart for your support. My books are now CLOSED and I am not taking on any new personal training clients for the time being. There are some big things coming in 2021 and I can’t wait! #amplifyhealth #raisethebar See more

08.01.2022 SEPTEMBER TIMETABLE Updated timetable with a couple of changes for the next month! - NEW 6:15am session Friday morning. This will be a general/full body day with a bit of cardio. No Friday afternoon sessions this month as I’ll be off shooting formals ... - Friendly reminder to keep booking in for your sessions! Casual passes are $15 and I have 10-passes available! See you all this week! #amplifyhealth #raisethebar #smallgrouptraining See more

08.01.2022 Competition weekends are always a good opportunity to test your strengths and weaknesses but also to reflect - For me, this comp experience was very different to what I’m used to and I’d like to use this to raise the issue of how important proper preparation and recovery is for competitive athletes. - Rhabdomyolysis is a condition where the muscle tissue starts to break down due to various stresses, releasing enzymes into the bloodstream that can ultimately lead to kidney... failure in severe cases. In the CrossFit community, we tend to joke a little bit about rhabdo, but it is a very real, very scary thing - So swipe to have a read! (TLDR: my prep wasn’t ideal, my nutrition in the lead-up wasn’t great and I sat for a few hours without eating or drinking post-comp landed myself in hospital with dehydration and rhabdo ). - Lastly, I want to thank my girls for coming out and cheering me on (I forgot to get a photo with you all), and glad you could see me do what I do It’s a few weeks off training for me now while I recover but I’m so thankful that I still get to help you all smash some goals and work on some little projects! See more

08.01.2022 COACHING CUES: Push Press The push press is an overhead press that utilises the aggressive dip and drive of the legs to propel the bar overhead without the feet leaving the ground. It is a technique utilised to 1 increase weight pressed and 2 decrease fatigue of the shoulders and triceps under repetitive load - Cue: penguin trying to jump This cue helps to visualise the action of the legs in relation to the upper body in the dip-drive of the push press.... Penguins have short legs, short knees, and therefore a small range of motion to propel themselves upwards. - In the dip, we want the knees to travel forward over the toes with an upright torso, then ‘snap’ our knees and hips to drive the bar up. - There’s a quirky cue for your Friday! Enjoy the thought of penguins jumping and hopefully this helps! (Check out my insta post for videos of penguins jumping ) See more

08.01.2022 To change our body composition, we need to alter our energy balance - and there’s a high chance that if you’re already active, you don’t need to exercise more or harder Calories burned during exercise only account for roughly 5% of our daily energy expenditure - what happens to the other 95?! - Here’s a quick breakdown of how our body utilised energy throughout the day: BMR (~70%): this is the calories your body consumed at rest - basically the minimum you need to ...survive; NEAT (~15%): energy used throughout the day WITHOUT exercise; TEF (~10%): energy used through ingestion, digestion and secretion; EAT (~5%): energy used during exercise. - 3 Tips to increase your energy expenditure without changing your workouts: Calories in vs calories out: how much are you putting into your body vs how much are you burning during the day? Include resistance training: skeletal muscle has been shown to ‘burn’ more calories at rest than other tissue types (increasing BMR) Increase your daily steps: being more active throughout the day will increase your NEAT. #amplifyhealth #raisethebar See more

07.01.2022 A session with Amplify HP One of the common misconceptions in the fitness industry is you need to know what you’re doing or already be ‘fit’ to have a PT or join in on classes - when in fact, it’s the exact opposite. - One of my main focuses in all sessions is education - I want you to walk away with the sense that you’ve learnt something, and with a sense of accomplishment. -... There is no ‘one-size-fits-all’ approach to coaching. Every person gets their own assessment so we can work together to find the best way to get you where you want to go (and enjoy the ride! ). - Want to get on top of your fitness goals but not sure where to start? Shoot me a DM! #amplifyhealth #raisethebar See more

07.01.2022 My challenge to you this week is to SET YOURSELF A CHALLENGE? It doesn’t have to be a Mt Everest scale challenge, but also don’t pick something that will be easy. It can be physical, it can be mental, or can be a habit. - For me, I have two quizzes and a case study due next week, so my first challenge is educational: to get a minimum of 90 minutes of uni related study in per day (I tend to like to go off on research tangents and do my own thing). -... What is your challenge for this week? #amplifyhealth #raisethebar #goals See more

07.01.2022 I don’t typically like ‘before and afters’ or encourage a weight-oriented focus with my clients but this topic is something close to my heart and ultimately plays a massive part in who I want to be as a professional. - A bit of background: The photos on the left are me just before I turned 18 (roughly four years ago). Just after I finished high school, I dropped about 8kg in 4 days. I was eating ~800-1200cal in a day, exercising up to 3 hours per day, I had lost my period com...pletely for about 12 months (which I thought was amazing at the time HINT: not good). The right is now: maintaining 80kg bodyweight, 3000-3400cal a day, lifting heavy most days and hormones working hard to their way back to normal. - While it was great that I could run faster and jump higher, I was plagued by constant injuries; my sleep was a mess; I was sick all the time and my performance was inconsistent at best. The past four years have been essential in rebuilding my body; it definitely hasn’t been a straight shot but I’m here to say I’m never going back. - My journey and conversations with other health professionals have uncovered a very big passion for women’s health and education (especially with young women and the relationship between performance and hormone health) and I have big plans for the next couple of years - getting the ball rolling with @kaylaleephysio AWPT in 2020 and @thegirlsgonestrong in 2021. Watch this space See more

06.01.2022 Happy Monday! New week and new opportunity to smash goals! Back in training and meeting some new faces this week so I’m super excited! Ready for a great week! - Thank you everyone; all personal training spots for 2020 are now full! Don’t let that out a stop to your exercise plans! There are still spots open in my small group sessions! Shoot me a DM to secure your spot! #amplifyhealth #raisethebar

06.01.2022 How good is a PD weekend Been a little while between updates on here; I’ve been a busy bee! Spent the weekend in Brisbane completing my Club Weightlifting/Sports Power Level 1, learning from some extremely experienced and well decorated coaches/athletes (and got to throw around some barbells. Always a bonus). Continuing development is so important, but even more fun and rewarding when you can share some of your own knowledge and passions with others. #professionaldevelopment #PDholiday #weightlifting

06.01.2022 LAST WEEK OF OPEN GROUP SESSIONS (11 - 15 January) Hey guys! Been a bit quiet on the socials lately but there has been a lot going on behind the scenes! With that said, this week is your LAST opportunity to jump in on my small group sessions as I will be starting a new role in the coming weeks (SUPER EXCITING ). - To my amazing group clients, thank you all so much for your support over the last 9 months! I am so immensely proud of everything you have achieved and thank you for letting me share in this chapter of your fitness journeys! #amplifyhealth #raisethebar

02.01.2022 Afternoon guys! No 5pm group today! Next group sessions is 6:15 tomorrow morning! Want to join in? Shoot me a message to reserve your spot!

01.01.2022 BOOTCAMP CHANGES Due to the wet weather (and likelihood it will continue into the morning), tomorrow’s bootcamp will be at Huish Drive. Comment below to book your spot if you haven’t already! I’ll see you tomorrow!

01.01.2022 No 5pm group today guys due to low numbers! I’ll see you all tomorrow morning!

01.01.2022 Going through week two of Applied Women’s Training and Physiology and this is something that @kaylaleephysio has really hit on the head. - When we’re programming and training, load management is SUPER important in getting your gains, no matter what your goal is. More isn’t always better if you aren’t recovering between your sessions. - 1 Are you sore? Soreness (if there is any) shouldn’t last more than a day or two and can be a sign of poor recovery ... 2 Are you getting enough sleep? Aim for ~7-9 hours of quality sleep every night 2 Are you eating to fuel your lifestyle and intensity? If you’re not sure, seek someone who can help you (nutritionists, dieticians) 4 Are you stressed? Even though exercise is commonly pushed as a stress reliever, remember that too much also puts the body in a stressed state - Happy Monday and I hope you all have a fantastic week! #amplifyhealth #raisethebar #recovery See more