Angus Verbeek | Coach

Angus Verbeek

Phone: +61 437 464 791

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25.01.2022 DON’T drop me a message if; you’re after a quick fix you want a 8 week plan you are lazy and not willing to work. ... It’s time to change your body, and change it for good. Stop reinforcing old habits, and start learning how to create new ones. If you’re ready to SHRED... Drop a below now

24.01.2022 RUN, ROW, Or BIKE Accelerate Your Endurance 26th of January @ MIDDAY ... AEROBIC CAPACITY PROGRAM! This is your turn to build a DOMINANT ENDURANCE BASE! ONLY 7days until drop! #endurance #endurancetraining #training #aerobic #train #fit #fitness #fitnessmotivation #run #running #rowing #bike #fitnessjourney #fitspo #bendigo #bendigogym #victoria #australia

24.01.2022 Yes it doesn’t taste nice. It’s inconvenient having to cook. You’re probably busy as sh!t and don’t have time. But you’ve either got excuses, or you’ve got results. ... You wanna be shredded, and actually enjoy looking at yourself in the mirror? Try dropping all your justifications and excuses and start eating the things that are going to produce the results. As I said...broccoli tastes like crap. But a 6-pack and loads of energy sounds better to me.

23.01.2022 9/10 pain 15min AMRAP: 19 Wall Balls 19 Calorie Row... Give this one a crack and drop your scores below! Tip: pace it from the start

20.01.2022 WHY YOU'RE NOT GETTING BETTER AT RUNNING... Aerobic Capacity Program LAUNCH This is your chance to ACCELERATE YOUR ENDURANCE and RESULTS!... The usual jog around the block just isn't working. HERE IS SOMETHING THAT HAS ACTUALLY PROVEN TO WORK! Workouts sent via my App & Email! 3/weekly workouts! 20-60mins! COMMENT "" to get your first session TODAY! ............................. You can't seem to get better at running because you're simply doing the wrong things. It's not as easy as running 3km per day That's why I have designed; EFFECTIVE & RESULTS driven programming. COMMENT "" if you're READY FOR RESULTS! ............................. I understand that you may not feel confident about the distance, effort, or ability you're currently at; That's why I have given you the option to; Run Row or Bike! I can guarantee you that all workouts are simply adjusted to your fitness needs! If this sounds awesome... COMMENT "" or DIRECT MESSAGE me, and let's KICKSTART you on your way to running COMFORTABLY and EASILY!

19.01.2022 You’re not hungry Majority of the time that you are SO HUNGRY you’re probably not. Often cravings are disguised as hunger.... The hardest part is actually identifying between the two. Some of the reasons listed above can often be cues that you are in a state of craving, rather than actually needing to eat (hunger).

18.01.2022 Don’t overthink FAT LOSS. Keep it simple. Keep it effective. And learn how to sustainably KEEP IT OFF. Comment below if you agree

17.01.2022 Which one is right for you?? WEIGHT LOSS If weight loss is the goal...your training, nutrition, and results will look like this;... Consuming less food on daily basis Performing cardio based training And therefore decreasing your overall body weight (both fat and muscle density) Although I personally don’t like this goal, here is what I’ve found to be some of the outcomes from weight loss; Decrease in energy throughout the day Often creating emotional volatility & mood swings Ending in emotional eating and carbohydrate cravings There is definitely some benefit to focusing on weight loss as an outcome. However, I’ve found a lot more success in shifting things slightly towards more of a fat loss focus. And here is why... FAT LOSS If fat loss is the goal...your training, nutrition, and results will look like this; Consuming the correct macro-nutrient split for you, while maintaining a caloric deficit Mixing both resistance & conditioning into your training regime (I’ve found more of a bias towards resistance to produce greater and sustainable results) And creating a leaner body by reducing your body fat & and stimulating lean muscle mass growth (toning) Again... there is definitely some downside to focusing on fat loss (such as not dropping 10kg in a week ) However, I’ve found a lot more success in this process...such as; Increased energy levels (that’s right...INCREASED) Creating greater focus, presence, and mental clarity And reported increases in drive and motivation to consume foods that empower your health! Conclusion: Don’t fall back to the idea that weight loss is EVERYTHING. Start small, make a little change each week, and focus on creating a better lifestyle for yourself and your family!

17.01.2022 6 Misconceptions about Olympic Weightlifting... 1. Progress is Linear The frequency you PR lifts is guaranteed to slow down once your technique and strength gets closer to its potential.... 2. The strongest athletes are the best lifters. Just because you’re strong doesn’t mean you are a great lifter. The greatest lifters are beautiful to watch. Their technique is flawless! 3. Mass equals strength. You might have a big body but not a strong body. I’ve seen some of the biggest humans still walk away with significant injuries because parts of their body is weak. 4. Olympic Weightlifting makes you bulky. No. This claim seems to scare a lot of women away from weightlifting, and it is so far from the truth. Majority of people don’t understand what it takes to put on a significant amount of muscle. You’re not going to get jacked just from picking up a barbell a few times. 5. Form isn’t important for the clean. What? Brute strength is only going to get you so far. Technical lifters will see their strength go so much further. 6. Weightlifting is mostly a man’s sport. We are getting into some dicey territory here. If you go to any weightlifting class you’re very likely to see an even split of males or females. I myself coach far more females in Olympic weightlifting.

16.01.2022 Get yo self a spotter like this P.s. he could have easily saved me. He just wanted to show me the consequences of being a pu$$y. Don’t have a bench for bench press?... The floor press is an epic variation! (Just don’t do what I did)

15.01.2022 Surely you weren’t born to live 15kg overweight? I’m not saying you need to have a 12 pack. All I’m wondering is...... Do you think that you deserve a greater body? If no...keep scrolling If you want to achieve that goal that’s been sitting on your mirror for the past however long... DROP A below

15.01.2022 SORE BACK? IN PAIN?? *read below I’m not talking about getting a 6 pack in this article...... I’m talking about creating greater core strength. Having a six pack doesn’t necessarily mean you have a strong core. And I'm speaking from experience. From the time I was 10 years old I've had a six pack. And boy was I in for a surprise when I first started lifting weight! You think about how much you really use your core. Most people aren’t even aware of it. I know I wasn't. Have you got unresolved back pain? It’s very likely that it stems from having a weak core. Am i right? Well I guess I really don’t know your situation specifically... However, what I do know is for the people I have trained that have back pain, it’s due to core weakness almost every time. But why? Why is our core so weak if we use it so much? ...Mainly due to people’s sedentary careers and lifestyles. I've found a direct correlation between those who sit most of the time throughout the day and having a weak core and lumbar spine. Think about it. The average person drives to work seated. Arms and shoulders sitting forward, back rounded out while moulding into the seat, head positioned too far forward from the spine, and hips flexed due to the action of sitting down. Now they arrive at work, only to walk in and chat for maybe a couple of minutes before settling in to another chair for the day. Then back into the car to drive home. Then dinner time! To follow with being seated on the couch for another couple of hours while watching Netflix! So when we sit in these positions, especially in a slumped position our core has no need to be active. This then puts a significant amount of pressure on our lower back. So just from what I have explained so far, you tell me if it’s important to have a strong core or not? Not sure where to start? Don’t know how to strengthen your core? LUCKY FOR YOU! I have a couple of awesome core strengthening programs I would love you to get your hands on! I have multiple programs as there are multiple reasons for core weakness (and possibly something more underlying) The only way to find out is to assess the damage and work from there! Comment CORE below and let’s get you assessed and ready to strengthen up those abs!

13.01.2022 I’ve heard and seen this a lot People out here claiming to finally know what everyone’s problem is. Claiming they finally know the solution to losing weight. ... Let’s be totally clear. It’s not a bad thing to want to lose weight, or reduce your body fat. In fact, that’s a main driver/motivator for a lot of people in our society. I’ve seen multiple social media posts, articles, and videos this past week regarding the main problem with people wanting weight loss as their New Years resolution. You can sugar coat things as much as you want, but if that’s the main goal/motivator...It’s pretty much going to be on their mind 24/7 Yes there a tone of other important factors such as; sleep quality, nutrition choices, training consistency, mental clarity, etc. And to be fair, these are the true underlying catalyst’s for change and progress. But don’t undermine the power of the pain and inspiration that comes from having a goal like fat loss. That sh!t is the FIRE Instead, maybe spend a little more time understanding how these focuses (sleep, nutrition, stress management, etc) impact your desired outcome! Go get your SHRED on

12.01.2022 MOST POWERFUL QUESTION Don’t expect to achieve results with your body composition or energy without setting some clear focuses for the week. Every single week without fail I set myself and my clients clear priorities/focuses for the week ahead. Why?... Because without planning anything you may as well be walking around with a blind fold on. Majority of people in society today fail to hit their next target and keep moving forward. And all they are usually missing is this simple question. By getting clear of your weekly outcomes it drives clarity, specificity, and allows you to know exactly what you need to execute upon. Chat to your Coach today about what you need to be prioritising right now in order to see progress in the areas you want. Drop a few lines below regarding what you’re focusing on this week! See more

12.01.2022 Do WOMEN and resistance training mix? What about pregnant and post-pregnancy women? *Check it out below

10.01.2022 Why you can’t keep the weight off. Most people opt for the the quick fix. The 8 week challenge, the microwaveable meals, the protein shakes. But by selecting these options, most times you are left with unsatisfactory results or results that don’t seem to last.... Don’t get me wrong, there is a time and a place for these things. However, for the most part...it doesn’t work. Long term that is. Ever wanted to drop weight, but learn how to drop it for good? It all starts with creating a clear direction, along with reinforcing the correct eating habits that suit you. Don’t know where to start? You know what to do

10.01.2022 Maybe inspiration and motivation comes from achieving the task. Not the other way around. Most people wait to feel motivated to spark something in them to eat healthy, go to the gym, change their lifestyle etc. Maybe disciplining yourself to take action is really all it takes to feel a little more inspired?... Maybe being mentally tough enough to do what you know you need to do, even when you don’t feel like doing it is what can create a little more motivation? ACHIEVED TASKS = MOTIVATION/INSPIRATION... NOT THE OTHER WAY AROUND!

09.01.2022 Two birds with one stone. Mask up. Stay warm #multitasking What are the top 3 things you are prioritising today?

09.01.2022 Some days you just gotta go full send and see what happens.

09.01.2022 Lost weight but can’t keep it off? Most people that lose weight can’t keep it off. Why? ... Because once people lose it, they feel like they need to reward themselves. And interestingly enough, that reward is often sh!tty foods that put the weight back on. Or some form of sh!tty habit that pulls them back to square one. Lucky we have some coaches in the world who actually teach people how to keep it off once they’ve lost it. Some of us understand how to help people breakdown unwanted habits and start creating new ones. From one of my clients... All the little things I’ve been working on are really starting to come together as habits that I don’t have to think twice about. Don’t wait. It’s time to start! Only if you’re willing to put the work in that is The best thing about this isn’t the weight loss (that’s definitely part of it). The best thing is the fact that they now know how to keep if off!

08.01.2022 How much is your health worth to you Is it worth $5 per week? Is it worth $20 per week? Or maybe $100 per week? ... Is your health worth 45 minutes of your time per day? Or 4 hours per week? If you can’t answer this simple question... Here is your first problem. If you don’t know how much money/time/energy to invest in your health, than how do you expect to make any sort of decision about where to start or where to go? So... What are you going to invest in your health this week? Don’t over complicate it.

07.01.2022 I’M JUST AS INSECURE AS YOU. You’ve never been fat so you’ll never understand. Yes that is true. I have never carried a significant amount of body fat. ...Continue reading

07.01.2022 Throwback to my 110kg Snatch So keen to get back amongst the hype of Central Vic Performance Centre soon

07.01.2022 WHY YOU’RE STILL OVERWEIGHT Majority of people don’t want to track their food. Or they don’t want to have to sacrifice anything to do it. ... And they still want to achieve their goal without doing these two things. Sorry to break it to you but...tough sh!t. Because that’s never going to happen! You’re going to have to pick something to sacrifice in order to start working towards your desired outcome. And for majority of people, that sacrifice is laziness. The idea of giving up Netflix to meal prep. Or giving up 30mins of instagram scrolling to plan tonight’s dinner. Or giving up eating out 2 nights a week to be able to afford a nutrition coach. These ideas seem completely crazy to most people. It just comes down to what you want more. And it’s sad to say that majority of people would rather waste their life sitting on the couch binging Netflix, than planning a strategy to lose a couple of kilos.

06.01.2022 How to know if you have the WRONG Coach. 1. Your trainer/coach sits on their phone. You may laugh, but I’ve seen it...A lot! If your trainer is on their phone while they should be coaching you, either tell them off or simply fire them.... 2. They tell you to do things that they would never do themselves. Why would you trust someone that would never put themselves in the same situation. It’s a tough one to be aware of, but be sure to ask plenty of questions before you go after what they are asking you to do! 3. They hold you accountable...every time! A good coach will hold you accountable. A GREAT coach will teach you how to hold yourself accountable. A good coach will take responsibility for you. A GREAT coach will hold you responsible to what you said you wanted to achieve, and teach you how to get there. Your coach won’t always be there. What are you going to do when he/she is not? 4. They will tell you what to do. Most coaches will consistently tell you what to do. This needs to happen sometimes. However, very few coaches will ask you enough questions to help you figure it out on your own. You learn when you figure things out for yourself, not when someone else is holding your hand the whole time. 5. They only know how to coach exercise. Life constantly throws a whole bunch of challenges at us. The stress of work, the stress of families, tax time, not enough money, etc. This has a direct impact on our health. And often if we can’t overcome what’s going on in our head, our health (mentally and physically) will be damaged. Don’t get me wrong... There are some awesome coaches and trainers out there! You’ve just got to be aware of what’s really going on. Use these points above as a criteria for your coach! Because at the end of the day, they will either step up or step down.

06.01.2022 Why you aren’t shredding the way you want. 6-packs aren’t created in the gym. They’re created in the kitchen. ... Time and time again I see people smashing themselves in the gym and not getting the results they want. 99% of the time it’s because they are neglecting their nutrition. Most people don’t realise that you’re actually weakening your body in the gym. It’s when you’re fuelling your body back up with the right macronutrients that you see some serious results start to take place! Time to shred

05.01.2022 The romans have got NOTHING on this Ever wondered how fit you could get? I mean...how REALLY fit you could get? ... How much you could run? How fast? And for how many kilometres? Can’t run? Don’t stress... I’ve got both; Rowing options! And Bike options! BUILD YOUR ENGINE WITH ME TODAY! Drop an ENDURANCE below and let’s get you kickstarted ASAP

05.01.2022 Fitting ALCOHOL into your diet I’ve heard a lot of people say... Alcohol doesn’t matter because it doesn’t have any calories.... Wrong! A single gram of alcohol holds 7 calories. If you track your food, make sure you are still adding ALL your liquids consumed throughout the day. If you don’t track. Start!

03.01.2022 My top 5 most inspiring podcasts... 1) How to make yourself immune to pain - Impact Theory @tombilyeu @davidgoggins 2) How to Be Unstoppable - Inside Quest @tombilyeu @timgrover ... 3) Kobe Bryant’s Last Great Interview - @valuetainment @kobebryant 4) Joe Rogan #935 @robwolf - @joerogan 5) Become a savage & live life on your own terms - Impact theory with @tombilyeu @davidgoggins What’s yours?? Drop them in the comment below

02.01.2022 How to know if you have the WRONG gym/coach? 1. Coaches focus on/talk more about THEMSELVES than helping the members. If the coach is talking more about their own problems, challenges, or victories than they are actually helping you or coaching you to be better...THIS IS A PROBLEM!... Don’t allow your leader to go off and do their own thing or satisfy their own needs on your time. You are paying good money, get the value in return. 2. Whining & Complaining. We get it. It’s cold. And just by bringing it to everyone else’s attention...doesn’t make it any better! If it’s not cold, it’s too hot. If it’s not hot, it’s too humid. If you’re not too tired, you’re too busy being self righteous. This environment is TOXIC! Get the F&$K out!! 3. A friend more than a coach. They’re coaches out there that focus more on being LIKED than actually coaching you. Don’t get me wrong, there’s nothing wrong with being friendly, however when it’s time to coach there’s nothing that should be left unsaid just because your coach wants to be liked by everyone. If you don’t feel like the coach is COACHING...say something! 4. You don’t know anyone. Apart of being in a gym is to actually enjoy going and being there! Not everyday will be rainbows and unicorns, but you should at least have fun connecting with like minded and driven individuals around you! It’s only going to be fuel for your fire! 5. Your leader doesn’t LEAD by example! Does your coach tell you to eat broccoli and not eat it themselves? Does your coach tell you to reduce the weight on the bar but always throw more on for themselves? Or does your coach tell you to rest and look after yourself but do the exact opposite? Not every human is perfect, but this is your coaches career. They should be doing very well at it. You wouldn’t get away with putting in a sh!t effort at your work. Don’t let them do it. If you’re sitting there thinking... Heck! Angus is really going for the kill shot here! I most certainly am. Why? Because I know you deserve someone who can ACTUALLY lead you, teach you, and a gym that actually produces results! I’ve had some shocking coaches, but I’ve also had some great coaches. And it’s not until you have a great coach that you realise how crap the not so good ones are. So, what do you do from here... Audit the heck out of your gym!!! Don’t feel bad or judgemental for doing this. Walk into your gym with open eyes, and really ask yourself these questions above! Is your coach or gym up to this standard? As I’ve always said... Your coach/gym will either STEP UP or STEP DOWN! They will make the decision for you

01.01.2022 A FREE community to start learning how to Shred body fat Tone up! Earn your 6-pack... Gain strength Look & Feel awesome Create sustainable & long lasting habits Feel free to add friends, family, or whoever you think will benefit from these epic Nutrition, Exercise, and mental hack!! https://www.facebook.com/groups/2660673190816966/?ref=share