ASP Ascended Strength and Performance | Sport & fitness instruction

ASP Ascended Strength and Performance

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25.01.2022 dis guy learning to throw some hands.. . Billy Bobs first boxing session ever!! . It’s common for newbs to flare the elbow out as they punch so Billy learnt how to punch straighter by imagining he is punching within 2 glass walls..... . Some other things he learnt transferring weight turning hands over stay loose and relaxed for now, focusing on speed over power . Great work B picked it up fast my son!! . @b.b.billy_ . Want to get stronger and leaner?? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers See more

25.01.2022 Girls should bench press too!! . Jacqui wants to build her strength and conditioning for her navy PAT.. . The next 2 cycles are training her general strength, build some muscle, train her anaerobic fitness and drop some weight..... . In her 3rd cycle we’ll prioritise cardio and put strength work at maintenance.. normal I like to do it the other way.. . Reading Jacquis check ins shows she puts a lot of effort into her recovery which can be hard being a shift worker.. . Keep up the hard work mate!! . @_jacquicaprice . Want to get stronger and leaner?? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers See more

25.01.2022 To be honest.. I haven’t had a decent transformation in a fair while.. . Between letting my businesses be run poorly for nearly 2 years by not delivering on any promises I had made.. which cost me lots of clients.. I eventually lost my passion for helping people. These things that I loved to do became a job.. .... All of this affected my confidence as a coach and partly lead me to a decision to chuck it all in.. . Little did I know that the fire was still burning strong.. . I just had to overcome the games my mind had been playing on me.. . push aside the self hate and self doubt that I had been telling myself for months and months.. And reinvigorate my confidence as a person first and the coaching would most definitely come afterwards.. . My business model has always been - solve people’s problems and have fun doing it.. . Have fun with it man!! Just chill the fuck out and have fun. . And when I have an opportunity to do so, help people pull down the barriers holding them back from results.. . I’m not where I want to be yet but happy to say I’m on my way.. . I’ve got a great bunch of people I’m helping at the moment.. I’m coaching them the way my business is supposed to.. Looking forward to everyone’s results in a few weeks.. . #fuckdepression #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla See more

24.01.2022 Work in silence!! Achieve in silence!! Make your success noisy as hell!! .... #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

24.01.2022 use the gym to drive adaptations. In other words - train to build muscle.. . Please don’t use the gym to flip flop around and burn calories.. at least on average. . A recent story I put up talked about non-exercise activity and how it is a major contributor to your total daily energy expenditure..... . My clients use the gym to build muscle and track their steps outside of the gym to create the caloric deficit.. . But be very clear.. building muscle burns more calories than you think.. MUCH MORE.. . It’s a very metabolically intense process that requires A LOT of energy.. because you’re in an energy deficit, that deficit gets made up from your... stored energy.. . Train to build muscle folks!! . Want to lose fat and get toned up?? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers See more

22.01.2022 Love your weaknesses the same as you love your strengths.. . Eventually your weaknesses will be a strength!! . From there everything will be possible!!... . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

22.01.2022 i love that quote.. . Many times clients come to me and they say I lost weight before (4 times before). I know how to do it . But then I dig further and their paradigm was setup for them to fail.... Maybe there is a better way?! . Maybe trying this quirky, different and new method will be better?? You’ve tried that same method over and over only to keep falling off the wagon.. . Be open to new ideas . Want to get leaner and stronger?? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers See more

21.01.2022 When Arletta first started she struggled to do 5 body weight squats.. the swearing was unbearable but little did she know I knew some of her native language . A few weeks later and now she is learning how to back squat with ze barbell.. . She’s done amazing on her journey. She had already lost a lot of weight before we trained together..... . Now she wants to incorporate weights to get stronger and tone up.. . This is very good for her first time well done matey . She would move her elbows from back to forwards see freeze one. . This creates instability in her upper back.. . so her focus for the next few sessions is to hold her elbows back and bend the bar across her shoulders through the whole movement to create greater upper back tension.. so much better in freeze two. . Want to build a body you’ll love?? Send me a message.. . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla

20.01.2022 !! . Do you struggle to build a fat loss meal plan?? Is it lowering your self confidence even further?? .... Here’s an easy step by step process that will help you!! . Always pick your protein first.. Protein is a game changer with fat loss and needs to be the base from which you build your meals. Start with a protein at every meal. 20-30 grams of protein per meal is a great place to start.. . Add lots of veggies.. Have half your plate full of veggies. Include veggies at every meal. They are great volume for low calories, not to mention how nutrient dense they are. Pile ‘em on.. . Use the remainder of your calories for carbs and fats.. Whatever your preference is. Please don’t avoid either of those because you think they make you fat. Carbs and fats are not the reason you can’t lose weight. Don’t avoid them. Include them daily.. . Don’t forget to include foods you love into your diet. It may not be every day, but if you want that donut or that pizza, include them in your plan. Including those foods will make you less likely to binge or feel the need to have cheat meals.. . And if you want a snack?? Make it fruit or a protein based snack. The calories will be friendly and the volume to calorie ratio will be good.. . Something you can do to make sure your meals are tasty is to season, season, season. You can use salts, peppers, herbs and spices.. . Comment, like and share if you found this useful . #qantas #qantasairways #qantascabincrew #qantascrew #nswpolice #nswpoliceforce #fitnesspassport #sydneyaustralia #sydneydads #sydneydadsquad #beatthebinge #busymums #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #fitnessfirstsylvania #cronulla #cronullafitness #cronullabeach #tarenpoint #kirraweevillage #sutherland #mummymetime See more

20.01.2022 leg press for quads.. . Another ‘sort of’ technique video.. . I like the leg press to hit the quads really hard!!... . feet really low on the platform feet at hip width get maximum knee flexion Control the weight . Thanks again @rebekaahanne . Want to get stronger and leaner?? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda

19.01.2022 Drop From a Size 16 to a Size 10.. It’s Easy!! . Have a simple structure that will help you go from a size 16 to a size 10 . There is so much info on the interwebs but find what works for you..... . Here is a simple template that underpins all fat loss methods calorie deficit. Doesn’t matter which diet you use just make sure you are in a caloric deficit. Protein. Hitting a daily minimum will help preserve muscle so any weight you lose will be fat train with weights. Much like protein weight training better preserves muscle during a deficit. It will also help with retaining bone density Progress weekly. Ensure you are getting better each week by adding some weight or adding a few more reps daily step target. Steps is the other part of creating a calorie deficit. Your deficit shouldn’t come from just food cardio is a tool. Use it if you like and enjoy it ENJOY THE PROCESS. If you enjoy the process the outcome will be guaranteed. . That’s the basic outline that underpins fat loss. . Want to build a body you’ll love? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

18.01.2022 Jazzy killing it.. Last set on her final medium day 5x5 @80% . I like videoing the last set to make sure the bar is moving well and positions are strong.. .... Last week she smashed 62.5kg for 6x4.. she previously struggled to do 60kg for 3 sets of 3.. . Can’t wait for measurements today to reflect Jasmines hard work!! . Want to build a body you’ll love? Send me a message.. . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

17.01.2022 The fastest way to success is to fail early and often.. . The key though is to keep getting up through those perceived difficult times.. . What’s that famous Denzel Washington saying - fall down 7 times get up 8!... . LESSS GO!! See more

17.01.2022 LETS GO 2021!! . It’s difficult but it is essential.. Essential for your growth. .... Growth and bettering ourselves isn’t always an easy journey.. . A caterpillar doesn’t become a beautiful butterfly without struggle and uncomfort.. . Embrace the uncomfortable!! Recognise it for what it is!! . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda

16.01.2022 My favourite row movement, the pendlay row.. . It’s a much stricter version than bent row due to its standardised range of motion.. . From a progressive overload point of view is why I like this version.... . No cheating No momentum Just pure progression . The slight pause allows your hands to rest a little bit.. . Give it a try . Thanks Rach ya weapon @rachaelsomer . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

15.01.2022 helping Xavier build some good habits and behaviours around food and fitness.. . This can be difficult but because he is quite smart it makes it easier.. . Helping Xavier disassociate from words like strict clean good and bad food to seeing food as energy as a number one priority..... . The goal is to teach Xavier about averages over time in regards to health and nutrition.. the 80:20 rule!! . If you had someone eating 100% clean food vs. someone who eats 80% clean food, the differences in health markers in 10 years would be minor.. . His training goal is easy. Just make sure he is enjoying the exercises first and follow the outlined list below build a foundation of movement and strength work on cardiovascular health and fitness eventually include some explosive exercises in a HITT format . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

13.01.2022 Some quality gains for Evan.. if he’s happy I’m happy.. . Evan recognising some noticeable quad gains after 10 weeks.. VEGAN TOO What was the secret??... Progressively overloading weight and volume. . Evan has been wrestling with going to Olympic lifting or to stay with bodybuilding. For the time being bodybuilding it is.. . I love helping my clients. I’m pretty selective. I like commitment. Not interested in perfection.. Evan makes the cut . The plan was to start Evan on a training volume amount of 380 sets for the first meso.. before moving to 390 sets in the next meso.. . I had jumped the gun a little with the volume and had prescribed too much to start.. . I try to account for the persons height and strength etc (individualisation!!!) and I didn’t allow for Evans strength.. he’s a very strong dude.. . Long story short, the program had him overreached.. ooopsie. But I wasn’t gonna own up till now . Sorry mate . so we started his next meso with the same sets (380) but starting with a higher load.. this cycle was very productive.. . His third cycle will have him training with 400 sets including all the myoreps and drop sets. . Too many put too much focus on intensity (but intensity is very important) Thankfully Evan isn’t fussed and focused on his priorities which helped him get results tracking total training volume and making sure it’s greater from month to month by adding more sets training close to fail on every set. Not 10 reps but could’ve done 15 training legs twice per week with a big quad day and a lighter quad day same for hamstrings getting stronger in the 5-15 rep range which Evan also shares my belief in using a variety of rep ranges for the right exercises . My girls focus on the same priorities but they train with way more volume.. males die on my female programs . @evan.cluett . Want to build a body you’ll love?? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 See more

13.01.2022 Without a WHY, that thought remains a dream.. . Have a why behind everything that’s important to you.. .... #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers #nswfireandrescue #nswteachers #qantas #qantasairways #qantascabincrew #qantascrew

13.01.2022 Lucie is killing it so far!! . Her squats are 5 star so today we looked at the deadlift. . My goal as a coach is always to progress clients as fast and as safely as possible..... . Note safely. I’m such a nazi when it comes to lifting technique but you never want to overload clients with too much info.. . In my experience that leads the client to forget and revert back to zero.. . You end up coaching technique forever.. that’s a no bueno . Just get them in the right positions create a ton of tension keep em safe make small improvements over time . You’ll be able to push harder each session and results will come much faster.. . Lucie is well on her way to getting more toned up and looking good naked! . @lucieangel1 . Want to tone up and get stronger?? Send me a message!! . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers See more

10.01.2022 love teaching people some defensive stuff.. they start feeling like actual boxers!! . Bree learned to catch, block and roll the shoulder to deflect the punch.. . Here she is putting it all together.... . Boxing is a great way to let off some steam have loads of fun build your fitness and start the day feeling boss AF . @brianna.pearson.7739 . Want to try a session?? Send me a message! . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

09.01.2022 a quick tutorial on the rear delt flyes.. . Too often people lift the chest up and retract the shoulder blades. . While the rear delts are working some amount you’ve also got the rhomboids working probably harder to horizontally extend the arms.... . Here’s the fix - Stay hunched forwards. This should stop the shoulder blades from moving too much and have the rear delts do all of the work.. . Give that a go . Want to get leaner and stronger?? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers See more

09.01.2022 Swipe for the answer!! . Sometimes you have to listen to the little man inside . #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers #sydneybusinessowner #sydneypersonaltrainer #sydneydads #sydneydadsquad #beatthebinge #sydneybusymums

08.01.2022 Lose Fat by Eating More Food!! . Progress chat with Rebekah. . Rebekah has lost 1kg in 2 weeks so wanted to jump on and chat about how she is handling her nutrition..... . All of my clients are progressing in some way by eating more food but Rebekahs story is more interesting because of her parents.. . Her parents give her a hard time with how much food she’s eating and having ice cream most nights which made me laugh.. . Listen to what she has to say. . @rebekaahanne . Opening more nutrition coaching spots soon.. Send me a message if you’re interested.. . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers See more

07.01.2022 Arletta has been learning about relative intensity.. . She’s never been pushed that far.. she was leaving results on the table.. . All of that changes now..... . How many reps? just keep going mate!! can I stop? no mate.. looks like you’ve got 6 more at least!! . Arletta would come and do 3 sets of 10 on the machines but none of them were challenging her physiology.. hard to change without challenge.. . Now she has seen the light . @arletta_calopaidis_ . Want to get stronger and leaner?? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

07.01.2022 Small baby steps for the win every single time!! It’s important to be process oriented than goal oriented.. ALWAYS!! . The process of building healthy relationships with food and exercise will greatly enhance sustainable results.. This is done through taking small steps.... . It starts by making the process as easy and enjoyable as possible. Learning to eat more food. Besides building relationships with people, My business is built on ensuring this goal.. aggressive long term calorie deficits don’t work for sustainable results. We’re just trying to leap frog this whole learning process. Let’s take our time with it. knowing you can do the minimum to maintain results. While it’s true that you may have to put in more effort and time during the process, to maintain requires far less effort . I was able to have a cheese burger and not be guilty about it! And I didn’t punish myself by doing 2 hours on the treadmill! When I hear these words (or along those lines) it makes me so proud. What we have learned is now a reality.. the end result is a body you will love that will be easily sustainable. . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

06.01.2022 Jasmine is making me earn my dollar.. oh man.. . In most circumstances, I get beginners on a more linear progression training program. So just increase the intensity in some way by adding a little bit of weight or adding a rep or two.. . Her strength wasn’t moving like I had expected and it seemed like we had to deload too early, so I had to change it up so we could accumulate more training..... . As a beginner you don’t want to spend most of your year deloading. You want most of your year to be filled with effective training.. . I suspect the problem was a fatigue management issue during her program.. with the stressors of uni etc plus training probably being the cause of the issue.. . So, I moved her to an undulating program to manage her training fatigue a bit more without affecting her lifestyle.. . Undulation periodisation is where Jasmine will undulate between a high effort day to a low effort day to a medium effort day.. . This is her first week on the new program after her deload.. . She did medium effort squats earlier in the week. . Today she did high effort deadlifts of 6 sets of 4 with 57.5kg followed by low effort squats of 4 sets of 6.. . Next week her first squat session will be a high effort session and her deadlift will be a low effort session followed by medium effort squats.. undulation.. . Her previous deadlift 1RM estimate was 65kg.. . I think she’s going to destroy that number this month. Which makes me happy. Jasmine knows it’s important to keep me happy or else . @jasmine_bree . Want to build a body you’ll love?? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers See more

05.01.2022 shoulder rotation!! . Today’s video we go over improving shoulder rotation and reclaiming those ranges of motion.. . Note - please see a physiotherapist, chiropractor, or osteopath before trying these.... . Last time we had a look at Nicolas overhead mobility so today we had a look at her shoulder rotation, especially that right side.. . On the test she showed some amount of of restriction where her shoulder popped forwards quite early. . Sometimes we get elbow pain and try to address the forearm flexors and extensors which could be the problem, but if your are lacking good shoulder rotation something has to compensate. So the firearms and hands make up the difference to find those ranges.. . A lot of times the issue comes from poor scapular gliding. The scapular should hug our rib cages. This allows plenty of room around our joint for the shoulder to move freely.. . So we started with a smash and floss technique to relieve tension in the pec major and minor, and unglue the tissues. The pec attaches to the spine of the scapular and is sometimes responsible for that poor scapular gliding.. . Then we did contract and relax for some neuromuscular awareness.. . Too finish - the muscles responsible for gluing the scapular to the rib cage is our serratus anterior. So some activation work is needed.. A great strengthening exercise could be the land mine press or scapular push ups.. . Make sure you have good shoulder rotation. . Mobilise - stabilise - strengthen - move better - prevent injury - BECOME YOUR BEST VERSION.. . @nicolalouisefitness . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

05.01.2022 back building check list.. . Obviously there are multiple other factors and nuances that will help. . But this is some of the common mistakes that folks make and the solutions they could use to help them build a back..... . The most common mistake folks make is gripping very hard and pulling with the hands, making the biceps do the work. . In exercise and sports science there is whats called a first class lever. That lever has a pivot point. When you use the hands to pull, our elbow is the pivot point.. the muscle next to the elbow is the biceps. . To hit the back we want our shoulder to be the pivot point where the muscle at that pivot is the lats. . To ensure the shoulder is the pivot point you want to let your hands act as a hook. The hand comes along for the ride from there you want to pull your elbows to the floor or to the sky for bent over rows.. . Try these tips if you want to build your back . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

04.01.2022 Step ffffudging closer mate don’t make me say it again!! that’s me trying to be tough . The giraffe going through some fun boxing stuff.. .... She hasn’t done it for a while so good to see her back doing some combos.. . @annasparkes . Ps. I’m not a proper boxing coach.. we just have a bit of fun.. Here’s some great coaches @boxing_bts @juniortalipeauboxing . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

03.01.2022 Let’s stop moving the goal posts halfway to getting to the goal posts.. . Lets at least enjoy the moment before doing so.. . Once you have spent some time enjoying the moment let’s move the goal posts a little..... that’s how we progress . Enjoy the moment y’all . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

02.01.2022 Love and believe in yourself! ALWAYS!! . I think if you have these 2 things you will achieve anything.. . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

02.01.2022 always improving my clients technique!! . Most people have a nasty habit of pushing the hips forward and squeezing the glutes but that puts the bar in an disadvantageous position. It places unnecessary pressure on the low back because the bar isn’t stacked over the joints. and it causes you to dump forward on the way down.... . Those bloody Instagram models are to blame with their you gotta thrust the glutes forward and squeeze babe . Don’t listen to them!!!! . Jacqui always dumped the bar forwards when squatting.. as a coach you need to make a decision of overloading clients with info, or give them enough to keep them safe.. I prefer the latter. That’s because they want results and they want them now, don’t we all?? . Too much info leads to paralysis by analysis.. and, people tend to forget everything. That will lead to injury.. . So keep em safe, progressively overload weekly, and make improvements over time.. . @_jacquicaprice . Want to get leaner and stronger?? Send me a message . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers

01.01.2022 And I’m toasted . Did my first rounds on the bag and it wasn’t good but that means I can progress forwards . Just working on one of my fave combos from back in the day lol..... Slip and counter with the right. Left body shot left hook. Slip and shuffle with low right hook and leaping right hook.. Channeling those Mike Tyson styles erm... maybe not?! . Lesss go . #cronulla #cronullafitness #cronullabeach #sutherland #sutherlandshire #shiretalk #cronullalife #shirefitness #sutherlandshirebusiness #shiremums #sutherlandshiremums #shiredads #teambodyfit #bodyfitmiranda #anytimefitnessmiranda #anytimefitnesscronulla #transform40 #snapfitnesscronulla #bodyshapers